Wolf Coaching Program Overview
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GSWolf Coaching Program Overview
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GS- Introduction: Introduces the Wolf Coaching program including the branding and contact details.
- Week 1: Details for Week 1 training activities using tabular format, likely outlining coaching plans.
- Week 2: Details for Week 2 training activities using tabular format, maintaining the same structure as Week 1.
- Week 3: Details for Week 3 training activities using tabular format, similar to previous weeks.
- Week 4: Details for Week 4 training activities, continues the structured tabular presentation.
- Week 5: Outlines Week 5 training activities following the pattern of structured content in tables.
- Week 6: Provides the plan for Week 6 training activities in the same tabular style.
- Week 7: Schedules for Week 7 coaching activities presented in structured tables.
- Week 8: Concludes with Week 8 coaching activity details, retaining the established format.
Quick Start Instructions Explanations
DO NOT REQUEST EDITING ACCESS. CLICK FILE -> MAKE A COPY TO BEGIN USING. Orange
If you have time, read through the "Companion File" document for additional information Bold
Start by deciding what your goal is (muscle growth, powerlifting or powerbuilding).
Then, decide how many days a week you can/want to train.
Finally, in the Week 1 section, select exercises using the drop-down menus or input your own.
Log the weight and reps performed in the "Training Log" section.
Stuck? Email us.
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Flat Press Variation 2-5 5-10 1-3 ✔ Flat Press Variation 2-5 5-10 0-2 ✔ Flat Press Variation 3-5 5-10 0-2 ✔ Flat Press Variation 3-5 5-10 0-2 ✔ Flat Press Variation 3-5 5-10 0-2 ✔ Flat Press Variation 3-5 5-10 0-2 ✔ Flat Press Variation 3-5 5-10 0-2 ✔ Flat Press Variation 2 5-10 2-4 ✔
Vertical Pull 2-5 10-15 1-3 ✔ Vertical Pull 2-5 10-15 0-2 ✔ Vertical Pull 2-5 10-15 0-2 ✔ Vertical Pull 2-5 10-15 0-1 ✔ Vertical Pull 3-5 10-15 0-1 ✔ Vertical Pull 3-5 10-15 0-1 ✔ Vertical Pull 3-5 10-15 0-1 ✔ Vertical Pull 2 10-15 2-4 ✔
Overhead Press Variation 2-5 5-10 1-3 ✔ Overhead Press Variation 2-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 2 5-10 2-4 ✔
Hip Hinge Variation 2-5 5-10 1-3 ✔ Hip Hinge Variation 2-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 2 5-10 2-4 ✔
Quadriceps Isolation Exercise 2-5 10-15 1-3 ✔ Quadriceps Isolation Exercise 2-5 10-15 0-2 ✔ Quadriceps Isolation Exercise 2-5 10-15 0-2 ✔ Quadriceps Isolation Exercise 2-5 10-15 0-1 ✔ Quadriceps Isolation Exercise 3-5 10-15 0-1 ✔ Quadriceps Isolation Exercise 3-5 10-15 0-1 ✔ Quadriceps Isolation Exercise 3-5 10-15 0-1 ✔ Quadriceps Isolation Exercise 2 10-15 2-4 ✔
Biceps Exercise 2-5 5-10 1-3 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 2 5-10 2-4 ✔
Overhead Extension Exercise 2-5 5-10 1-3 ✔ Overhead Extension Exercise 2-5 5-10 0-2 ✔ Overhead Extension Exercise 2-5 5-10 0-2 ✔ Overhead Extension Exercise 2-5 5-10 0-2 ✔ Overhead Extension Exercise 3-5 5-10 0-2 ✔ Overhead Extension Exercise 3-5 5-10 0-2 ✔ Overhead Extension Exercise 3-5 5-10 0-2 ✔ Overhead Extension Exercise 2 5-10 2-4 ✔
Calf Exercise 2-5 5-10 1-3 ✔ Calf Exercise 2-5 5-10 0-2 ✔ Calf Exercise 2-5 5-10 0-2 ✔ Calf Exercise 2-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 2 5-10 2-4 ✔
Day 2 Squat Variation 2-5 5-10 1-3 ✔ Squat Variation 2-5 5-10 0-2 ✔ Squat Variation 3-5 5-10 0-2 ✔ Squat Variation 3-5 5-10 0-2 ✔ Squat Variation 3-5 5-10 0-2 ✔ Squat Variation 3-5 5-10 0-2 ✔ Squat Variation 3-5 5-10 0-2 ✔ Squat Variation 2 5-10 2-4 ✔
Leg Curl Variation 2-5 10-15 1-3 ✔ Leg Curl Variation 2-5 10-15 0-2 ✔ Leg Curl Variation 2-5 10-15 0-2 ✔ Leg Curl Variation 2-5 10-15 0-1 ✔ Leg Curl Variation 3-5 10-15 0-1 ✔ Leg Curl Variation 3-5 10-15 0-1 ✔ Leg Curl Variation 3-5 10-15 0-1 ✔ Leg Curl Variation 2 10-15 2-4 ✔
Incline Press Variation 2-5 10-15 1-3 ✔ Incline Press Variation 2-5 10-15 0-2 ✔ Incline Press Variation 2-5 10-15 0-2 ✔ Incline Press Variation 2-5 10-15 0-1 ✔ Incline Press Variation 3-5 10-15 0-1 ✔ Incline Press Variation 3-5 10-15 0-1 ✔ Incline Press Variation 3-5 10-15 0-1 ✔ Incline Press Variation 2 10-15 2-4 ✔
Row Variation 2-5 5-10 1-3 ✔ Row Variation 2-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 2 5-10 2-4 ✔
Biceps Exercise 2-5 5-10 1-3 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 2 5-10 2-4 ✔
Side Delt Exercise 2-5 5-10 1-3 ✔ Side Delt Exercise 2-5 5-10 0-2 ✔ Side Delt Exercise 2-5 5-10 0-2 ✔ Side Delt Exercise 2-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 2 5-10 2-4 ✔
Ab Exercise 2-5 5-10 1-3 ✔ Ab Exercise 2-5 5-10 0-2 ✔ Ab Exercise 2-5 5-10 0-2 ✔ Ab Exercise 2-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 2 5-10 2-4 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Flat Bench Variation 2-5 5-10 1-3 ✔ Flat Bench Variation 2-5 5-10 0-2 ✔ Flat Bench Variation 3-5 5-10 0-2 ✔ Flat Bench Variation 3-5 5-10 0-2 ✔ Flat Bench Variation 3-5 5-10 0-2 ✔ Flat Bench Variation 3-5 5-10 0-2 ✔ Flat Bench Variation 3-5 5-10 0-2 ✔ Flat Bench Variation 2 5-10 2-4 ✔
Vertical Pull Variation 2-5 10-15 1-3 ✔ Vertical Pull Variation 2-5 10-15 0-2 ✔ Vertical Pull Variation 2-5 10-15 0-2 ✔ Vertical Pull Variation 2-5 10-15 0-1 ✔ Vertical Pull Variation 3-5 10-15 0-1 ✔ Vertical Pull Variation 3-5 10-15 0-1 ✔ Vertical Pull Variation 3-5 10-15 0-1 ✔ Vertical Pull Variation 2 10-15 2-4 ✔
Overhead Press Variation 2-5 5-10 1-3 ✔ Overhead Press Variation 2-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 2 5-10 2-4 ✔
Hip Hinge Variation 2-5 5-10 1-3 ✔ Hip Hinge Variation 2-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 3-5 5-10 0-2 ✔ Hip Hinge Variation 2 5-10 2-4 ✔
Quadriceps Isolation Exercise 2-5 15-25 1-3 ✔ Quadriceps Isolation Exercise 2-5 15-25 0-2 ✔ Quadriceps Isolation Exercise 2-5 15-25 0-2 ✔ Quadriceps Isolation Exercise 2-5 15-25 0-1 ✔ Quadriceps Isolation Exercise 3-5 15-25 0-1 ✔ Quadriceps Isolation Exercise 3-5 15-25 0-1 ✔ Quadriceps Isolation Exercise 3-5 15-25 0-1 ✔ Quadriceps Isolation Exercise 2 15-25 2-4 ✔
Biceps Exercise 2-5 10-15 1-3 ✔ Biceps Exercise 2-5 10-15 0-2 ✔ Biceps Exercise 2-5 10-15 0-2 ✔ Biceps Exercise 2-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 2 10-15 2-4 ✔
Overhead Extension Variation 2-5 10-15 1-3 ✔ Overhead Extension Variation 2-5 10-15 0-2 ✔ Overhead Extension Variation 2-5 10-15 0-2 ✔ Overhead Extension Variation 2-5 10-15 0-1 ✔ Overhead Extension Variation 3-5 10-15 0-1 ✔ Overhead Extension Variation 3-5 10-15 0-1 ✔ Overhead Extension Variation 3-5 10-15 0-1 ✔ Overhead Extension Variation 2 10-15 2-4 ✔
Day 2 Squat Pattern 2-5 5-10 1-3 ✔ Squat Pattern 2-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 2 5-10 2-4 ✔
Single-Leg Exercise 2-5 10-15 1-3 ✔ Single-Leg Exercise 2-5 10-15 0-2 ✔ Single-Leg Exercise 2-5 10-15 0-2 ✔ Single-Leg Exercise 2-5 10-15 0-1 ✔ Single-Leg Exercise 3-5 10-15 0-1 ✔ Single-Leg Exercise 3-5 10-15 0-1 ✔ Single-Leg Exercise 3-5 10-15 0-1 ✔ Single-Leg Exercise 2 10-15 2-4 ✔
Side Delt Exercise 2-5 5-10 1-3 ✔ Side Delt Exercise 2-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 2 5-10 2-4 ✔
Biceps Exercise 2-5 5-10 1-3 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 2 5-10 2-4 ✔
Chest Fly Exercise 2-4 15-25 1-3 ✔ Chest Fly Exercise 2-4 15-25 0-2 ✔ Chest Fly Exercise 2-4 15-25 0-2 ✔ Chest Fly Exercise 2-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 2 15-25 2-4 ✔
Back Isolation Exercise 2-4 15-25 1-3 ✔ Back Isolation Exercise 2-4 15-25 0-2 ✔ Back Isolation Exercise 2-4 15-25 0-2 ✔ Back Isolation Exercise 2-4 15-25 0-1 ✔ Back Isolation Exercise 3-4 15-25 0-1 ✔ Back Isolation Exercise 3-4 15-25 0-1 ✔ Back Isolation Exercise 3-4 15-25 0-1 ✔ Back Isolation Exercise 2 15-25 2-4 ✔
Calf Exercise 2-5 5-10 1-3 ✔ Calf Exercise 2-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 2 5-10 2-4 ✔
Day 3 Incline Bench Variation 2-5 10-15 1-3 ✔ Incline Bench Variation 2-5 10-15 0-2 ✔ Incline Bench Variation 2-5 10-15 0-2 ✔ Incline Bench Variation 2-5 10-15 0-1 ✔ Incline Bench Variation 3-5 10-15 0-1 ✔ Incline Bench Variation 3-5 10-15 0-1 ✔ Incline Bench Variation 3-5 10-15 0-1 ✔ Incline Bench Variation 2 10-15 2-4 ✔
Row Variation 2-5 5-10 1-3 ✔ Row Variation 2-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 3-5 5-10 0-2 ✔ Row Variation 2 5-10 2-4 ✔
Side Delt Exercise 2-5 10-15 1-3 ✔ Side Delt Exercise 2-5 10-15 0-2 ✔ Side Delt Exercise 2-5 10-15 0-2 ✔ Side Delt Exercise 2-5 10-15 0-1 ✔ Side Delt Exercise 2-5 10-15 0-1 ✔ Side Delt Exercise 2-5 10-15 0-1 ✔ Side Delt Exercise 2-5 10-15 0-1 ✔ Side Delt Exercise 2 10-15 2-4 ✔
Squat Pattern 2-5 10-15 1-3 ✔ Squat Pattern 2-5 10-15 0-2 ✔ Squat Pattern 2-5 10-15 0-2 ✔ Squat Pattern 2-5 10-15 0-1 ✔ Squat Pattern 2-5 10-15 0-1 ✔ Squat Pattern 2-5 10-15 0-1 ✔ Squat Pattern 2-5 10-15 0-1 ✔ Squat Pattern 2 10-15 2-4 ✔
Leg Curl Variation 2-5 15-25 1-3 ✔ Leg Curl Variation 2-5 15-25 0-2 ✔ Leg Curl Variation 2-5 15-25 0-2 ✔ Leg Curl Variation 2-5 15-25 0-1 ✔ Leg Curl Variation 2-5 15-25 0-1 ✔ Leg Curl Variation 2-5 15-25 0-1 ✔ Leg Curl Variation 2-5 15-25 0-1 ✔ Leg Curl Variation 2 15-25 2-4 ✔
Ab Exercise 2-5 5-10 1-3 ✔ Ab Exercise 2-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 2 5-10 2-4 ✔
Calf Exercise 2-5 10-15 1-3 ✔ Calf Exercise 2-5 10-15 0-2 ✔ Calf Exercise 3-5 10-15 0-2 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 2 10-15 2-4 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Flat Bench Variation 2-4 5-10 1-3 ✔ Flat Bench Variation 2-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 2 5-10 2-4 ✔
Vertical Pull Variation 2-4 5-10 1-3 ✔ Vertical Pull Variation 2-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 2 5-10 2-4 ✔
Overhead Press Variation 2-4 10-15 1-3 ✔ Overhead Press Variation 2-4 10-15 0-2 ✔ Overhead Press Variation 2-4 10-15 0-2 ✔ Overhead Press Variation 2-4 10-15 0-1 ✔ Overhead Press Variation 3-4 10-15 0-1 ✔ Overhead Press Variation 3-4 10-15 0-1 ✔ Overhead Press Variation 3-4 10-15 0-1 ✔ Overhead Press Variation 2 10-15 2-4 ✔
Squat Pattern 2-4 10-15 1-3 ✔ Squat Pattern 2-4 10-15 0-2 ✔ Squat Pattern 2-4 10-15 0-2 ✔ Squat Pattern 2-4 10-15 0-1 ✔ Squat Pattern 3-4 10-15 0-1 ✔ Squat Pattern 3-4 10-15 0-1 ✔ Squat Pattern 3-4 10-15 0-1 ✔ Squat Pattern 2 10-15 2-4 ✔
Side Delt Exercise 2-5 10-15 1-3 ✔ Side Delt Exercise 2-5 10-15 0-2 ✔ Side Delt Exercise 2-5 10-15 0-2 ✔ Side Delt Exercise 2-5 10-15 0-1 ✔ Side Delt Exercise 3-5 10-15 0-1 ✔ Side Delt Exercise 3-5 10-15 0-1 ✔ Side Delt Exercise 3-5 10-15 0-1 ✔ Side Delt Exercise 2 10-15 2-4 ✔
Biceps Exercise 2-5 15-25 1-3 ✔ Biceps Exercise 2-5 15-25 0-2 ✔ Biceps Exercise 2-5 15-25 0-2 ✔ Biceps Exercise 2-5 15-25 0-1 ✔ Biceps Exercise 3-5 15-25 0-1 ✔ Biceps Exercise 3-5 15-25 0-1 ✔ Biceps Exercise 3-5 15-25 0-1 ✔ Biceps Exercise 2 15-25 2-4 ✔
Overhead Extension Variation 2-5 10-15 1-3 ✔ Overhead Extension Variation 2-5 10-15 0-2 ✔ Overhead Extension Variation 2-5 10-15 0-2 ✔ Overhead Extension Variation 2-5 10-15 0-1 ✔ Overhead Extension Variation 3-5 10-15 0-1 ✔ Overhead Extension Variation 3-5 10-15 0-1 ✔ Overhead Extension Variation 3-5 10-15 0-1 ✔ Overhead Extension Variation 2 10-15 2-4 ✔
Day 2 Incline Bench Variation 2-4 10-15 1-3 ✔ Incline Bench Variation 2-4 10-15 0-2 ✔ Incline Bench Variation 2-4 10-15 0-2 ✔ Incline Bench Variation 2-4 10-15 0-1 ✔ Incline Bench Variation 3-4 10-15 0-1 ✔ Incline Bench Variation 3-4 10-15 0-1 ✔ Incline Bench Variation 3-4 10-15 0-1 ✔ Incline Bench Variation 2 10-15 2-4 ✔
Row Variation 2-4 10-15 1-3 ✔ Row Variation 2-4 10-15 0-2 ✔ Row Variation 2-4 10-15 0-2 ✔ Row Variation 2-4 10-15 0-1 ✔ Row Variation 3-4 10-15 0-1 ✔ Row Variation 3-4 10-15 0-1 ✔ Row Variation 3-4 10-15 0-1 ✔ Row Variation 2 10-15 2-4 ✔
Biceps Exercise 2-5 5-10 1-3 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 2 5-10 2-4 ✔
Leg Curl Variation 2-5 10-15 1-3 ✔ Leg Curl Variation 2-5 10-15 0-2 ✔ Leg Curl Variation 2-5 10-15 0-2 ✔ Leg Curl Variation 2-5 10-15 0-1 ✔ Leg Curl Variation 3-5 10-15 0-1 ✔ Leg Curl Variation 3-5 10-15 0-1 ✔ Leg Curl Variation 3-5 10-15 0-1 ✔ Leg Curl Variation 2 10-15 2-4 ✔
Ab Exercise 2-5 10-15 1-3 ✔ Ab Exercise 2-5 10-15 0-2 ✔ Ab Exercise 2-5 10-15 0-2 ✔ Ab Exercise 2-5 10-15 0-1 ✔ Ab Exercise 3-5 10-15 0-1 ✔ Ab Exercise 3-5 10-15 0-1 ✔ Ab Exercise 3-5 10-15 0-1 ✔ Ab Exercise 2 10-15 2-4 ✔
Calf Exercise 2-5 10-15 1-3 ✔ Calf Exercise 2-5 10-15 0-2 ✔ Calf Exercise 2-5 10-15 0-2 ✔ Calf Exercise 2-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 2 10-15 2-4 ✔
Day 3 Squat Pattern 2-4 5-10 1-3 ✔ Squat Pattern 2-4 5-10 0-2 ✔ Squat Pattern 3-4 5-10 0-2 ✔ Squat Pattern 3-4 5-10 0-2 ✔ Squat Pattern 3-4 5-10 0-2 ✔ Squat Pattern 3-4 5-10 0-2 ✔ Squat Pattern 3-4 5-10 0-2 ✔ Squat Pattern 2 5-10 2-4 ✔
Quadriceps Isolation Exercise 2-4 15-25 1-3 ✔ Quadriceps Isolation Exercise 2-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 2-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 2-4 15-25 0-1 ✔ Quadriceps Isolation Exercise 3-4 15-25 0-1 ✔ Quadriceps Isolation Exercise 3-4 15-25 0-1 ✔ Quadriceps Isolation Exercise 3-4 15-25 0-1 ✔ Quadriceps Isolation Exercise 2 15-25 2-4 ✔
Overhead Press Variation 2-4 5-10 1-3 ✔ Overhead Press Variation 2-4 5-10 0-2 ✔ Overhead Press Variation 3-4 5-10 0-2 ✔ Overhead Press Variation 3-4 5-10 0-2 ✔ Overhead Press Variation 3-4 5-10 0-2 ✔ Overhead Press Variation 3-4 5-10 0-2 ✔ Overhead Press Variation 3-4 5-10 0-2 ✔ Overhead Press Variation 2 5-10 2-4 ✔
Vertical Pull Variation 2-4 10-15 1-3 ✔ Vertical Pull Variation 2-4 10-15 0-2 ✔ Vertical Pull Variation 2-4 10-15 0-2 ✔ Vertical Pull Variation 2-4 10-15 0-1 ✔ Vertical Pull Variation 3-4 10-15 0-1 ✔ Vertical Pull Variation 3-4 10-15 0-1 ✔ Vertical Pull Variation 3-4 10-15 0-1 ✔ Vertical Pull Variation 2 10-15 2-4 ✔
Biceps Exercise 2-5 10-15 1-3 ✔ Biceps Exercise 2-5 10-15 0-2 ✔ Biceps Exercise 2-5 10-15 0-2 ✔ Biceps Exercise 2-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 2 10-15 2-4 ✔
Skullcrusher Variation 2-5 5-10 1-3 ✔ Skullcrusher Variation 2-5 5-10 0-2 ✔ Skullcrusher Variation 3-5 5-10 0-2 ✔ Skullcrusher Variation 3-5 5-10 0-2 ✔ Skullcrusher Variation 3-5 5-10 0-2 ✔ Skullcrusher Variation 3-5 5-10 0-2 ✔ Skullcrusher Variation 3-5 5-10 0-2 ✔ Skullcrusher Variation 2 5-10 2-4 ✔
Calf Exercise 2-5 5-10 1-3 ✔ Calf Exercise 2-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 2 5-10 2-4 ✔
Day 4 Hip Hinge Variation 2-4 5-10 1-3 ✔ Hip Hinge Variation 2-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 2 5-10 2-4 ✔
Single-Leg Exercise 2-4 10-15 1-3 ✔ Single-Leg Exercise 2-4 10-15 0-2 ✔ Single-Leg Exercise 2-4 10-15 0-2 ✔ Single-Leg Exercise 2-4 10-15 0-1 ✔ Single-Leg Exercise 3-4 10-15 0-1 ✔ Single-Leg Exercise 3-4 10-15 0-1 ✔ Single-Leg Exercise 3-4 10-15 0-1 ✔ Single-Leg Exercise 2 10-15 2-4 ✔
Flat Bench Variation 2-4 10-15 1-3 ✔ Flat Bench Variation 2-4 10-15 0-2 ✔ Flat Bench Variation 2-4 10-15 0-2 ✔ Flat Bench Variation 2-4 10-15 0-1 ✔ Flat Bench Variation 3-4 10-15 0-1 ✔ Flat Bench Variation 3-4 10-15 0-1 ✔ Flat Bench Variation 3-4 10-15 0-1 ✔ Flat Bench Variation 2 10-15 2-4 ✔
Side Delt Exercise 2-5 5-10 1-3 ✔ Side Delt Exercise 2-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 2 5-10 2-4 ✔
Back Isolation Exercise 2-4 15-25 1-3 ✔ Back Isolation Exercise 2-4 15-25 0-2 ✔ Back Isolation Exercise 2-4 15-25 0-2 ✔ Back Isolation Exercise 2-4 15-25 0-1 ✔ Back Isolation Exercise 3-4 15-25 0-1 ✔ Back Isolation Exercise 3-4 15-25 0-1 ✔ Back Isolation Exercise 3-4 15-25 0-1 ✔ Back Isolation Exercise 2 15-25 2-4 ✔
Chest Fly Exercise 2-4 15-25 1-3 ✔ Chest Fly Exercise 2-4 15-25 0-2 ✔ Chest Fly Exercise 2-4 15-25 0-2 ✔ Chest Fly Exercise 2-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 2 15-25 2-4 ✔
Ab Exercise 2-5 5-10 1-3 ✔ Ab Exercise 2-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 2 5-10 2-4 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Flat Bench Variation 2-4 5-10 1-3 ✔ Flat Bench Variation 2-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 3-4 5-10 0-2 ✔ Flat Bench Variation 2 5-10 2-4 ✔
Vertical Pull Variation 2-4 5-10 1-3 ✔ Vertical Pull Variation 2-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 3-4 5-10 0-2 ✔ Vertical Pull Variation 2 5-10 2-4 ✔
Overhead Press Variation 2-5 5-10 1-3 ✔ Overhead Press Variation 2-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 3-5 5-10 0-2 ✔ Overhead Press Variation 2 5-10 2-4 ✔
Squat Pattern 2-5 10-15 1-3 ✔ Squat Pattern 2-5 10-15 0-2 ✔ Squat Pattern 2-5 10-15 0-2 ✔ Squat Pattern 2-5 10-15 0-1 ✔ Squat Pattern 3-5 10-15 0-1 ✔ Squat Pattern 3-5 10-15 0-1 ✔ Squat Pattern 3-5 10-15 0-1 ✔ Squat Pattern 2 10-15 2-4 ✔
Leg Curl Variation 2-5 15-25 1-3 ✔ Leg Curl Variation 2-5 15-25 0-2 ✔ Leg Curl Variation 2-5 15-25 0-2 ✔ Leg Curl Variation 2-5 15-25 0-1 ✔ Leg Curl Variation 3-5 15-25 0-1 ✔ Leg Curl Variation 3-5 15-25 0-1 ✔ Leg Curl Variation 3-5 15-25 0-1 ✔ Leg Curl Variation 2 15-25 2-4 ✔
Side Delt Exercise 2-5 5-10 1-3 ✔ Side Delt Exercise 2-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 3-5 5-10 0-2 ✔ Side Delt Exercise 2 5-10 2-4 ✔
Day 2 Incline Bench Variation 2-4 10-15 1-3 ✔ Incline Bench Variation 2-4 10-15 0-2 ✔ Incline Bench Variation 2-4 10-15 0-2 ✔ Incline Bench Variation 2-4 10-15 0-1 ✔ Incline Bench Variation 3-4 10-15 0-1 ✔ Incline Bench Variation 3-4 10-15 0-1 ✔ Incline Bench Variation 3-4 10-15 0-1 ✔ Incline Bench Variation 2 10-15 2-4 ✔
Row Variation 2-4 10-15 1-3 ✔ Row Variation 2-4 10-15 0-2 ✔ Row Variation 2-4 10-15 0-2 ✔ Row Variation 2-4 10-15 0-1 ✔ Row Variation 3-4 10-15 0-1 ✔ Row Variation 3-4 10-15 0-1 ✔ Row Variation 3-4 10-15 0-1 ✔ Row Variation 2 10-15 2-4 ✔
Biceps Exercise 2-5 5-10 1-3 ✔ Biceps Exercise 2-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 3-5 5-10 0-2 ✔ Biceps Exercise 2 5-10 2-4 ✔
Overhead Extension Variation 2-5 5-10 1-3 ✔ Overhead Extension Variation 2-5 5-10 0-2 ✔ Overhead Extension Variation 3-5 5-10 0-2 ✔ Overhead Extension Variation 3-5 5-10 0-2 ✔ Overhead Extension Variation 3-5 5-10 0-2 ✔ Overhead Extension Variation 3-5 5-10 0-2 ✔ Overhead Extension Variation 3-5 5-10 0-2 ✔ Overhead Extension Variation 2 5-10 2-4 ✔
Rear Delt Exercise 2-5 10-15 1-3 ✔ Rear Delt Exercise 2-5 10-15 0-2 ✔ Rear Delt Exercise 2-5 10-15 0-2 ✔ Rear Delt Exercise 2-5 10-15 0-1 ✔ Rear Delt Exercise 3-5 10-15 0-1 ✔ Rear Delt Exercise 3-5 10-15 0-1 ✔ Rear Delt Exercise 3-5 10-15 0-1 ✔ Rear Delt Exercise 2 10-15 2-4 ✔
Ab Exercise 2-5 10-15 1-3 ✔ Ab Exercise 2-5 10-15 0-2 ✔ Ab Exercise 2-5 10-15 0-2 ✔ Ab Exercise 2-5 10-15 0-1 ✔ Ab Exercise 3-5 10-15 0-1 ✔ Ab Exercise 3-5 10-15 0-1 ✔ Ab Exercise 3-5 10-15 0-1 ✔ Ab Exercise 2 10-15 2-4 ✔
Calf Exercise 2-5 10-15 1-3 ✔ Calf Exercise 2-5 10-15 0-2 ✔ Calf Exercise 2-5 10-15 0-2 ✔ Calf Exercise 2-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 3-5 10-15 0-1 ✔ Calf Exercise 2 10-15 2-4 ✔
Day 3 Squat Pattern 2-5 5-10 1-3 ✔ Squat Pattern 2-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 3-5 5-10 0-2 ✔ Squat Pattern 2 5-10 2-4 ✔
Single-Leg Exercise 2-4 10-15 1-3 ✔ Single-Leg Exercise 2-4 10-15 0-2 ✔ Single-Leg Exercise 2-4 10-15 0-2 ✔ Single-Leg Exercise 2-4 10-15 0-1 ✔ Single-Leg Exercise 3-4 10-15 0-1 ✔ Single-Leg Exercise 3-4 10-15 0-1 ✔ Single-Leg Exercise 3-4 10-15 0-1 ✔ Single-Leg Exercise 2 10-15 2-4 ✔
Leg Curl Variation 2-4 10-15 1-3 ✔ Leg Curl Variation 2-4 10-15 0-2 ✔ Leg Curl Variation 2-4 10-15 0-2 ✔ Leg Curl Variation 2-4 10-15 0-1 ✔ Leg Curl Variation 3-4 10-15 0-1 ✔ Leg Curl Variation 3-4 10-15 0-1 ✔ Leg Curl Variation 3-4 10-15 0-1 ✔ Leg Curl Variation 2 10-15 2-4 ✔
Overhead Press Variation 2-5 10-15 1-3 ✔ Overhead Press Variation 2-5 10-15 0-2 ✔ Overhead Press Variation 2-5 10-15 0-2 ✔ Overhead Press Variation 2-5 10-15 0-1 ✔ Overhead Press Variation 3-5 10-15 0-1 ✔ Overhead Press Variation 3-5 10-15 0-1 ✔ Overhead Press Variation 3-5 10-15 0-1 ✔ Overhead Press Variation 2 10-15 2-4 ✔
Biceps Exercise 2-5 10-15 1-3 ✔ Biceps Exercise 2-5 10-15 0-2 ✔ Biceps Exercise 2-5 10-15 0-2 ✔ Biceps Exercise 2-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 3-5 10-15 0-1 ✔ Biceps Exercise 2 10-15 2-4 ✔
Skullcrusher Variation 2-5 15-25 1-3 ✔ Skullcrusher Variation 2-5 15-25 0-2 ✔ Skullcrusher Variation 2-5 15-25 0-2 ✔ Skullcrusher Variation 2-5 15-25 0-1 ✔ Skullcrusher Variation 3-5 15-25 0-1 ✔ Skullcrusher Variation 3-5 15-25 0-1 ✔ Skullcrusher Variation 3-5 15-25 0-1 ✔ Skullcrusher Variation 2 15-25 2-4 ✔
Day 4 Flat Bench Variation 2-4 10-15 1-3 ✔ Flat Bench Variation 2-4 10-15 0-2 ✔ Flat Bench Variation 2-4 10-15 0-2 ✔ Flat Bench Variation 2-4 10-15 0-1 ✔ Flat Bench Variation 3-4 10-15 0-1 ✔ Flat Bench Variation 3-4 10-15 0-1 ✔ Flat Bench Variation 3-4 10-15 0-1 ✔ Flat Bench Variation 2 10-15 2-4 ✔
Vertical Pull Variation 2-4 10-15 1-3 ✔ Vertical Pull Variation 2-4 10-15 0-2 ✔ Vertical Pull Variation 2-4 10-15 0-2 ✔ Vertical Pull Variation 2-4 10-15 0-1 ✔ Vertical Pull Variation 3-4 10-15 0-1 ✔ Vertical Pull Variation 3-4 10-15 0-1 ✔ Vertical Pull Variation 3-4 10-15 0-1 ✔ Vertical Pull Variation 2 10-15 2-4 ✔
Side Delt Exercise 2-5 15-25 1-3 ✔ Side Delt Exercise 2-5 15-25 0-2 ✔ Side Delt Exercise 2-5 15-25 0-2 ✔ Side Delt Exercise 2-5 15-25 0-1 ✔ Side Delt Exercise 3-5 15-25 0-1 ✔ Side Delt Exercise 3-5 15-25 0-1 ✔ Side Delt Exercise 3-5 15-25 0-1 ✔ Side Delt Exercise 2 15-25 2-4 ✔
Chest Fly Exercise 2-4 15-25 1-3 ✔ Chest Fly Exercise 2-4 15-25 0-2 ✔ Chest Fly Exercise 2-4 15-25 0-2 ✔ Chest Fly Exercise 2-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 3-4 15-25 0-1 ✔ Chest Fly Exercise 2 15-25 2-4 ✔
Ab Exercise 2-5 5-10 1-3 ✔ Ab Exercise 2-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 3-5 5-10 0-2 ✔ Ab Exercise 2 5-10 2-4 ✔
Calf Exercise 2-5 5-10 1-3 ✔ Calf Exercise 2-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 3-5 5-10 0-2 ✔ Calf Exercise 2 5-10 2-4 ✔
Day 5 Hip Hinge Variation 2-4 5-10 1-3 ✔ Hip Hinge Variation 2-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 3-4 5-10 0-2 ✔ Hip Hinge Variation 2 5-10 2-4 ✔
Single-Leg Exercise 2-4 5-10 1-3 ✔ Single-Leg Exercise 2-4 5-10 0-2 ✔ Single-Leg Exercise 3-4 5-10 0-2 ✔ Single-Leg Exercise 3-4 5-10 0-2 ✔ Single-Leg Exercise 3-4 5-10 0-2 ✔ Single-Leg Exercise 3-4 5-10 0-2 ✔ Single-Leg Exercise 3-4 5-10 0-2 ✔ Single-Leg Exercise 2 5-10 2-4 ✔
Quadriceps Isolation Exercise 2-4 15-25 1-3 ✔ Quadriceps Isolation Exercise 2-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 2-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 2-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 3-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 3-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 3-4 15-25 0-2 ✔ Quadriceps Isolation Exercise 2 15-25 2-4 ✔
Back Isolation Exercise 2-4 15-25 1-3 ✔ Back Isolation Exercise 2-4 15-25 0-2 ✔ Back Isolation Exercise 2-4 15-25 0-2 ✔ Back Isolation Exercise 2-4 15-25 0-2 ✔ Back Isolation Exercise 3-4 15-25 0-2 ✔ Back Isolation Exercise 3-4 15-25 0-2 ✔ Back Isolation Exercise 3-4 15-25 0-2 ✔ Back Isolation Exercise 2 15-25 2-4 ✔
Biceps Exercise 2-5 15-25 1-3 ✔ Biceps Exercise 2-5 15-25 0-2 ✔ Biceps Exercise 2-5 15-25 0-2 ✔ Biceps Exercise 2-5 15-25 0-2 ✔ Biceps Exercise 3-5 15-25 0-2 ✔ Biceps Exercise 3-5 15-25 0-2 ✔ Biceps Exercise 3-5 15-25 0-2 ✔ Biceps Exercise 2 15-25 2-4 ✔
Overhead Extension Variation 2-5 10-15 1-3 ✔ Overhead Extension Variation 2-5 10-15 0-2 ✔ Overhead Extension Variation 2-5 10-15 0-2 ✔ Overhead Extension Variation 2-5 10-15 0-2 ✔ Overhead Extension Variation 3-5 10-15 0-2 ✔ Overhead Extension Variation 3-5 10-15 0-2 ✔ Overhead Extension Variation 3-5 10-15 0-2 ✔ Overhead Extension Variation 2 10-15 2-4 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 2-4 Competition Squat 1 1 1-3 Competition Squat 2 1 5-7
Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Bench 2 1 5-7
Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Overhead Press 2 1 5-7
Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Vertical Pull Variation 2 10 1-3 ✔
Primary Deadlift Accessory 2-4 6 1-3 Primary Deadlift Accessory 2-4 6 1-3 Primary Deadlift Accessory 2-4 6 1-3 Primary Deadlift Accessory 3-5 6 1-3 Primary Deadlift Accessory 3-5 6 1-3 Primary Deadlift Accessory 3-5 6 1-3 Primary Deadlift Accessory 3-5 6 1-3
Vertical Pull Variation 2-5 8-12 1-3 ✔ Vertical Pull Variation 2-5 8-12 1-3 ✔ Vertical Pull Variation 2-5 8-12 1-3 ✔ Vertical Pull Variation 2-5 8-12 1-3 ✔ Vertical Pull Variation 2-5 8-12 0-2 ✔ Vertical Pull Variation 2-5 8-12 0-2 ✔ Vertical Pull Variation 2-5 8-12 0-2 ✔
Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 0-2 ✔ Biceps Exercise 2-5 10-12 0-2 ✔ Biceps Exercise 2-5 10-12 0-2 ✔
Day 2 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 2-4 Competition Bench 1 1 1-3 Competition Squat 1 1-3RM 0-2
Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 1 1-3RM 0-2
Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 2-4 Competition Deadlift 1 1 1-3 Competition Deadlift 1 1-3RM 0-2
Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Overhead Press 1 1-3RM 0-2 ✔
Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 3-5 5 2-4 Primary Squat Accessory 3-5 5 2-4 Primary Squat Accessory 3-5 5 2-4 Primary Squat Accessory 3-5 5 2-4 Row Variation 2 6 1-3 ✔
Quadriceps Squat Accessory 2-4 6 1-3 Quadriceps Squat Accessory 2-4 6 1-3 Quadriceps Squat Accessory 2-4 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3
Triceps Bench Accessory 2-4 8 1-3 Triceps Bench Accessory 2-4 8 1-3 Triceps Bench Accessory 2-4 8 1-3 Triceps Bench Accessory 3-5 8 1-3 Triceps Bench Accessory 3-5 8 1-3 Triceps Bench Accessory 3-5 8 1-3 Triceps Bench Accessory 3-5 8 1-3
Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 0-2 ✔ Row Variation 2-5 6-8 0-2 ✔ Row Variation 2-5 6-8 1-3 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 2-4 Competition Squat 1 1 1-3 Competition Squat 2 1 5-7
Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition OHP 2 1 5-7
Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Vertical Pull Variation 2 8-10 1-3 ✔
Primary OHP Accessory 2-5 5 2-4 Primary OHP Accessory 2-5 5 2-4 Primary OHP Accessory 2-5 5 2-4 Primary OHP Accessory 3-5 5 2-4 Primary OHP Accessory 3-5 5 2-4 Primary OHP Accessory 3-5 5 2-4 Primary OHP Accessory 3-5 5 2-4
Vertical Pull Variation 2-5 8-10 1-3 ✔ Vertical Pull Variation 2-5 8-10 1-3 ✔ Vertical Pull Variation 2-5 8-10 1-3 ✔ Vertical Pull Variation 2-5 8-10 1-3 ✔ Vertical Pull Variation 2-5 8-10 0-2 ✔ Vertical Pull Variation 2-5 8-10 0-2 ✔ Vertical Pull Variation 2-5 8-10 0-2 ✔
Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 0-2 ✔ Biceps Exercise 2-5 6-8 0-2 ✔ Biceps Exercise 2-5 6-8 0-2 ✔
Triceps Bench Accessory 2-5 6-8 1-3 Triceps Bench Accessory 2-5 6-8 1-3 Triceps Bench Accessory 2-5 6-8 1-3 Triceps Bench Accessory 3-5 6-8 1-3 Triceps Bench Accessory 3-5 6-8 1-3 Triceps Bench Accessory 3-5 6-8 1-3 Triceps Bench Accessory 3-5 6-8 1-3
Day 2 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 2-4 Competition Deadlift 1 1 1-3 Competition Squat 1 1-3RM 0-2
Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition OHP 1 1-3RM 0-2
Primary Bench Accessory 2-5 6 2-4 Primary Bench Accessory 2-5 6 2-4 Primary Bench Accessory 2-5 6 2-4 Primary Bench Accessory 2-5 6 2-4 Primary Bench Accessory 2-5 6 2-4 Primary Bench Accessory 2-5 6 2-4 Primary Bench Accessory 2-5 6 2-4 Competition Bench 2 1 5-7
Quadriceps Squat Accessory 2-5 6 1-3 Quadriceps Squat Accessory 2-5 6 1-3 Quadriceps Squat Accessory 2-5 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3 Quadriceps Squat Accessory 3-5 6 1-3 Competition Deadlift 2 1 5-7
Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 1-3 ✔ Row Variation 2-5 6-8 0-2 ✔ Row Variation 2-5 6-8 0-2 ✔ Row Variation 2-5 6-8 0-2 ✔
Biceps Exercise 2-5 8-12 1-3 ✔ Biceps Exercise 2-5 8-12 1-3 ✔ Biceps Exercise 2-5 8-12 1-3 ✔ Biceps Exercise 2-5 8-12 1-3 ✔ Biceps Exercise 2-5 8-12 0-2 ✔ Biceps Exercise 2-5 8-12 0-2 ✔ Biceps Exercise 2-5 8-12 0-2 ✔
Day 3 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 2-4 Competition Bench 1 1 1-3 Competition Bench 1 1-3RM 0-2
Competition Bench 2-3 2 2-4 Competition Bench 2-3 2 2-4 Competition Bench 2-3 2 2-4 Competition Bench 2-3 2 2-4 Competition Bench 2-3 2 2-4 Competition Bench 2-3 2 2-4 Competition Bench 2-3 2 2-4 Competition Deadlift 1 1-3RM 0-2
Competition OHP 2-3 3 2-4 Competition OHP 2-3 3 2-4 Competition OHP 2-3 3 2-4 Competition OHP 2-3 3 2-4 Competition OHP 2-3 3 2-4 Competition OHP 2-3 3 2-4 Competition OHP 2-3 3 2-4 Row Variation 2 6-8 1-3 ✔
Primary Squat Accessory 2-3 5 2-4 Primary Squat Accessory 2-3 5 2-4 Primary Squat Accessory 2-3 5 2-4 Primary Squat Accessory 2-3 5 2-4 Primary Squat Accessory 2-3 5 2-4 Primary Squat Accessory 2-3 5 2-4 Primary Squat Accessory 2-3 5 2-4
Primary Deadlift Accessory 2-3 5 2-4 Primary Deadlift Accessory 2-3 5 2-4 Primary Deadlift Accessory 2-3 5 2-4 Primary Deadlift Accessory 2-3 5 2-4 Primary Deadlift Accessory 2-3 5 2-4 Primary Deadlift Accessory 2-3 5 2-4 Primary Deadlift Accessory 2-3 5 2-4
Hip Hinge Variation 2-4 6 1-3 Hip Hinge Variation 2-4 6 1-3 Hip Hinge Variation 2-4 6 1-3 Hip Hinge Variation 3-5 6 1-3 Hip Hinge Variation 3-5 6 1-3 Hip Hinge Variation 3-5 6 1-3 Hip Hinge Variation 3-5 6 1-3
Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 0-2 ✔ Vertical Pull Variation 2-4 10-12 0-2 ✔ Vertical Pull Variation 2-4 10-12 1-3 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 2-4 Competition Squat 1 1 1-3
Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4 Competition Squat 2-4 3 2-4
Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4 Competition Bench 2-5 4 2-4
Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 3-5 5 2-4 Primary OHP Accessory 3-5 5 2-4 Primary OHP Accessory 3-5 5 2-4 Primary OHP Accessory 3-5 5 2-4
Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 0-2 ✔ Vertical Pull Variation 2-4 8-10 0-2 ✔ Vertical Pull Variation 2-4 8-10 0-2 ✔
Hip Hinge Variation 2-5 6 1-3 Hip Hinge Variation 2-5 6 1-3 Hip Hinge Variation 2-5 6 1-3 Hip Hinge Variation 3-5 6 1-3 Hip Hinge Variation 3-5 6 1-3 Hip Hinge Variation 3-5 6 1-3 Hip Hinge Variation 3-5 6 1-3
Biceps Exercise 2-4 8-10 1-3 ✔ Biceps Exercise 2-4 8-10 1-3 ✔ Biceps Exercise 2-4 8-10 1-3 ✔ Biceps Exercise 2-4 8-10 1-3 ✔ Biceps Exercise 2-4 8-10 0-2 ✔ Biceps Exercise 2-4 8-10 0-2 ✔ Biceps Exercise 2-4 8-10 0-2 ✔
Day 2 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Competition Squat 2 1 5-7
Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Competition Overhead Press 2 1 5-7
Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Vertical Pull Variation 2 8-10 1-3 ✔
Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 0-2 ✔ Row Variation 2-4 6-8 0-2 ✔ Row Variation 2-4 6-8 0-2 ✔
Biceps Exercise 2-4 6-8 1-3 ✔ Biceps Exercise 2-4 6-8 1-3 ✔ Biceps Exercise 2-4 6-8 1-3 ✔ Biceps Exercise 2-4 6-8 1-3 ✔ Biceps Exercise 2-4 6-8 0-2 ✔ Biceps Exercise 2-4 6-8 0-2 ✔ Biceps Exercise 2-4 6-8 0-2 ✔
Side Delt Exercise 2-5 8-10 1-3 ✔ Side Delt Exercise 2-5 8-10 1-3 ✔ Side Delt Exercise 2-5 8-10 1-3 ✔ Side Delt Exercise 2-5 8-10 1-3 ✔ Side Delt Exercise 2-5 8-10 0-2 ✔ Side Delt Exercise 2-5 8-10 0-2 ✔ Side Delt Exercise 2-5 8-10 0-2 ✔
Day 3 Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 2-4 Competition OHP 1 1 1-3 Competition Squat 1 1-3RM 0-2
Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition Overhead Press 1 1-3RM 0-2
Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Primary Squat Accessory 2-4 5 2-4 Competition Bench 2 1 5-7
Quadriceps Squat Accessory 2-3 6 1-3 Quadriceps Squat Accessory 2-3 6 1-3 Quadriceps Squat Accessory 2-3 6 1-3 Quadriceps Squat Accessory 3-4 6 1-3 Quadriceps Squat Accessory 3-4 6 1-3 Quadriceps Squat Accessory 3-4 6 1-3 Quadriceps Squat Accessory 3-4 6 1-3 Competition Deadlift 2 1 5-7
Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3
Biceps Exercise 2-4 10-12 1-3 ✔ Biceps Exercise 2-4 10-12 1-3 ✔ Biceps Exercise 2-4 10-12 1-3 ✔ Biceps Exercise 2-4 10-12 1-3 ✔ Biceps Exercise 2-4 10-12 0-2 ✔ Biceps Exercise 2-4 10-12 0-2 ✔ Biceps Exercise 2-4 10-12 0-2 ✔
Side Delt Exercise 2-5 10-12 1-3 ✔ Side Delt Exercise 2-5 10-12 1-3 ✔ Side Delt Exercise 2-5 10-12 1-3 ✔ Side Delt Exercise 2-5 10-12 1-3 ✔ Side Delt Exercise 2-5 10-12 0-2 ✔ Side Delt Exercise 2-5 10-12 0-2 ✔ Side Delt Exercise 2-5 10-12 0-2 ✔
Day 4 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 2-4 Competition Bench 1 1 1-3 Competition Bench 1 1-3RM 0-2
Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Deadlift 1 1-3RM 0-2
Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 2-4 Competition Deadlift 1 1 1-3 Row Variation 2 10-12 1-3 ✔
Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4
Chest Bench Accessory 2-4 8 1-3 Chest Bench Accessory 2-4 8 1-3 Chest Bench Accessory 2-4 8 1-3 Chest Bench Accessory 3-5 8 1-3 Chest Bench Accessory 3-5 8 1-3 Chest Bench Accessory 3-5 8 1-3 Chest Bench Accessory 3-5 8 1-3
Row Variation 2-4 10-12 1-3 ✔ Row Variation 2-4 10-12 1-3 ✔ Row Variation 2-4 10-12 1-3 ✔ Row Variation 2-4 10-12 1-3 ✔ Row Variation 2-4 10-12 0-2 ✔ Row Variation 2-4 10-12 0-2 ✔ Row Variation 2-4 10-12 1-3 ✔
Vertical Pull Variation 2-4 12-15 1-3 ✔ Vertical Pull Variation 2-4 12-15 1-3 ✔ Vertical Pull Variation 2-4 12-15 1-3 ✔ Vertical Pull Variation 2-4 12-15 1-3 ✔ Vertical Pull Variation 2-4 12-15 0-2 ✔ Vertical Pull Variation 2-4 12-15 0-2 ✔ Vertical Pull Variation 2-4 12-15 1-3 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Competition Squat 2-4 4 2-4 Competition Squat 2-4 4 2-4 Competition Squat 2-4 4 2-4 Competition Squat 2-4 4 2-4 Competition Squat 2-4 4 2-4 Competition Squat 2-4 4 2-4 Competition Squat 2-4 4 2-4
Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4 Primary Bench Accessory 2-4 6 2-4
Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4 Primary OHP Accessory 2-4 5 2-4
Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 1-3 ✔ Row Variation 2-4 6-8 0-2 ✔ Row Variation 2-4 6-8 0-2 ✔ Row Variation 2-4 6-8 0-2 ✔
Biceps Exercise 2-5 8-10 1-3 ✔ Biceps Exercise 2-5 8-10 1-3 ✔ Biceps Exercise 2-5 8-10 1-3 ✔ Biceps Exercise 2-5 8-10 1-3 ✔ Biceps Exercise 2-5 8-10 0-2 ✔ Biceps Exercise 2-5 8-10 0-2 ✔ Biceps Exercise 2-5 8-10 0-2 ✔
Skullcrusher Variation 2-3 8-10 1-3 ✔ Skullcrusher Variation 2-3 8-10 1-3 ✔ Skullcrusher Variation 2-3 8-10 1-3 ✔ Skullcrusher Variation 3-4 8-10 1-3 ✔ Skullcrusher Variation 3-4 8-10 1-3 ✔ Skullcrusher Variation 3-4 8-10 1-3 ✔ Skullcrusher Variation 3-4 8-10 1-3 ✔
Day 2 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 3-5 Competition Bench 1 1 2-4 Competition Bench 1 1 1-3 Competition Squat 2 1 5-7
Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2-4 2 2-4 Competition Bench 2 1 5-7
Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Primary Deadlift Accessory 2-4 5 2-4 Vertical Pull Variation 2 8-10 1-3 ✔
Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 1-3 ✔ Vertical Pull Variation 2-4 8-10 0-2 ✔ Vertical Pull Variation 2-4 8-10 0-2 ✔ Vertical Pull Variation 2-4 8-10 0-2 ✔
Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 1-3 ✔ Biceps Exercise 2-5 6-8 0-2 ✔ Biceps Exercise 2-5 6-8 0-2 ✔ Biceps Exercise 2-5 6-8 0-2 ✔
Side Delt Exercise 2-5 6-8 1-3 ✔ Side Delt Exercise 2-5 6-8 1-3 ✔ Side Delt Exercise 2-5 6-8 1-3 ✔ Side Delt Exercise 2-5 6-8 1-3 ✔ Side Delt Exercise 2-5 6-8 0-2 ✔ Side Delt Exercise 2-5 6-8 0-2 ✔ Side Delt Exercise 2-5 6-8 0-2 ✔
Day 3 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 3-5 Competition Squat 1 1 2-4 Competition Squat 1 1 1-3 Competition Squat 1 1-3RM 0-2
Competition Squat 2-4 2 2-4 Competition Squat 2-4 2 2-4 Competition Squat 2-4 2 2-4 Competition Squat 2-4 2 2-4 Competition Squat 2-4 2 2-4 Competition Squat 2-4 2 2-4 Competition Squat 2-4 2 2-4 Competition Bench 1 1-3RM 0-2
Quadriceps Squat Accessory 2-3 6-8 1-3 Quadriceps Squat Accessory 2-3 6-8 1-3 Quadriceps Squat Accessory 2-3 6-8 1-3 Quadriceps Squat Accessory 3-4 6-8 1-3 Quadriceps Squat Accessory 3-4 6-8 1-3 Quadriceps Squat Accessory 3-4 6-8 1-3 Quadriceps Squat Accessory 3-4 6-8 1-3 Competition Overhead Press 2 1 5-7
Hip Hinge Variation 2-3 6-8 1-3 Hip Hinge Variation 2-3 6-8 1-3 Hip Hinge Variation 2-3 6-8 1-3 Hip Hinge Variation 3-4 6-8 1-3 Hip Hinge Variation 3-4 6-8 1-3 Hip Hinge Variation 3-4 6-8 1-3 Hip Hinge Variation 3-4 6-8 1-3 Competition Deadlift 2 1 5-7
Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 1-3 ✔ Biceps Exercise 2-5 10-12 0-2 ✔ Biceps Exercise 2-5 10-12 0-2 ✔ Biceps Exercise 2-5 10-12 0-2 ✔
Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 2-3 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3 Triceps Bench Accessory 3-4 6-8 1-3
Day 4 Competition Bench 2-4 4 2-4 Competition Bench 2-4 4 2-4 Competition Bench 2-4 4 2-4 Competition Bench 2-4 4 2-4 Competition Bench 2-4 4 2-4 Competition Bench 2-4 4 2-4 Competition Bench 2-4 4 2-4 Competition Overhead Press 1 1-3RM 0-2
Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 3-5 Competition OHP 1 1 2-4 Competition OHP 1 1 1-3 Competition Deadlift 1 1-3RM 0-2
Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Competition OHP 2-4 3 2-4 Row Variation 2 12-15 1-3 ✔
Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 1-3 ✔ Vertical Pull Variation 2-4 10-12 0-2 ✔ Vertical Pull Variation 2-4 10-12 0-2 ✔ Vertical Pull Variation 2-4 10-12 0-2 ✔
Row Variation 2-4 12-15 1-3 ✔ Row Variation 2-4 12-15 1-3 ✔ Row Variation 2-4 12-15 1-3 ✔ Row Variation 2-4 12-15 1-3 ✔ Row Variation 2-4 12-15 0-2 ✔ Row Variation 2-4 12-15 0-2 ✔ Row Variation 2-4 12-15 0-2 ✔
Side Delt Exercise 2-4 8-10 1-3 ✔ Side Delt Exercise 2-4 8-10 1-3 ✔ Side Delt Exercise 2-4 8-10 1-3 ✔ Side Delt Exercise 2-4 8-10 1-3 ✔ Side Delt Exercise 2-4 8-10 0-2 ✔ Side Delt Exercise 2-4 8-10 0-2 ✔ Side Delt Exercise 2-4 8-10 0-2 ✔
Day 5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 3-5 Competition Deadlift 1 1 2-4 Competition Deadlift 1 1 1-3
Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4 Competition Deadlift 2-4 3 2-4
Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4
Squat-Pattern Accessory 2-3 6-8 1-3 Squat-Pattern Accessory 2-3 6-8 1-3 Squat-Pattern Accessory 2-3 6-8 1-3 Squat-Pattern Accessory 3-4 6-8 1-3 Squat-Pattern Accessory 3-4 6-8 1-3 Squat-Pattern Accessory 3-4 6-8 1-3 Squat-Pattern Accessory 3-4 6-8 1-3
Chest Bench Accessory 2-4 6-8 1-3 Chest Bench Accessory 2-4 6-8 1-3 Chest Bench Accessory 2-4 6-8 1-3 Chest Bench Accessory 3-5 6-8 1-3 Chest Bench Accessory 3-5 6-8 1-3 Chest Bench Accessory 3-5 6-8 1-3 Chest Bench Accessory 3-5 6-8 1-3
Triceps Bench Accessory 2-3 8 1-3 Triceps Bench Accessory 2-3 8 1-3 Triceps Bench Accessory 2-3 8 1-3 Triceps Bench Accessory 3-4 8 1-3 Triceps Bench Accessory 3-4 8 1-3 Triceps Bench Accessory 3-4 8 1-3 Triceps Bench Accessory 3-4 8 1-3
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2 3 5-7
Competition Overhead Press 2-5 5 2-4 Competition Overhead Press 2-5 5 2-4 Competition Overhead Press 2-5 5 2-4 Competition Overhead Press 2-5 5 2-4 Competition Overhead Press 2-5 5 2-4 Competition Overhead Press 2-5 5 2-4 Competition Overhead Press 2-5 5 2-4 Competition Bench 2 3 5-7
Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 3-4 5 1-3 Primary Bench Accessory 3-4 5 1-3 Primary Bench Accessory 3-4 5 1-3 Primary Bench Accessory 3-4 5 1-3 Competition Overhead Press 2 3 5-7
Leg Curl Variation 2-4 8 0-2 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 3-4 8 0-1 ✔ Leg Curl Variation 3-4 8 0-1 ✔ Leg Curl Variation 3-4 8 0-1 ✔ Vertical Pull Variation 2 10 1-3 ✔
Vertical Pull Variation 2-5 10 0-2 ✔ Vertical Pull Variation 2-5 10 0-1 ✔ Vertical Pull Variation 2-5 10 0-1 ✔ Vertical Pull Variation 2-5 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔
Triceps Bench Accessory 2-4 8 0-2 ✔ Triceps Bench Accessory 2-4 8 0-1 ✔ Triceps Bench Accessory 2-4 8 0-1 ✔ Triceps Bench Accessory 3-4 8 0-1 ✔ Triceps Bench Accessory 3-4 8 0-1 ✔ Triceps Bench Accessory 3-4 8 0-1 ✔ Triceps Bench Accessory 3-4 8 0-1 ✔
Biceps Exercise 2-5 8 0-2 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔
Day 2 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Squat 1 1-5RM 0-2
Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Bench 1 1-5RM 0-2
Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 3-4 5 1-3 Primary Squat Accessory 3-4 5 1-3 Primary Squat Accessory 3-4 5 1-3 Primary Squat Accessory 3-4 5 1-3 Competition Deadlift 1 1-5RM 0-2
Quadriceps Isolation Exercise 2-4 8 0-2 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 3-4 8 0-1 ✔ Quadriceps Isolation Exercise 3-4 8 0-1 ✔ Quadriceps Isolation Exercise 3-4 8 0-1 ✔ Quadriceps Isolation Exercise 3-4 8 44986 ✔ Competition Overhead Press 1 1-5RM 0-2 ✔
Row Variation 2-5 6 0-2 ✔ Row Variation 2-5 6 0-1 ✔ Row Variation 2-5 6 0-1 ✔ Row Variation 2-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 44986 ✔ Row Variation 2 6 1-3 ✔
Biceps Exercise 2-5 12 0-2 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 44986 ✔
Side Delt Exercise 2-5 10 0-2 ✔ Side Delt Exercise 2-5 10 0-1 ✔ Side Delt Exercise 2-5 10 0-1 ✔ Side Delt Exercise 2-5 10 0-1 ✔ Side Delt Exercise 3-5 10 0-1 ✔ Side Delt Exercise 3-5 10 0-1 ✔ Side Delt Exercise 3-5 10 44986 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2 3 5-7
Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2 3 5-7
Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Vertical Pull Variation 2 10 1-3 ✔
Leg Curl Variation 2-4 8 0-2 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔
Vertical Pull Variation 2-4 10 0-2 ✔ Vertical Pull Variation 2-4 10 0-1 ✔ Vertical Pull Variation 2-4 10 0-1 ✔ Vertical Pull Variation 2-4 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔
Biceps Exercise 2-5 8 0-2 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔
Triceps Bench Accessory 2-4 8 0-2 ✔ Triceps Bench Accessory 2-4 8 0-1 ✔ Triceps Bench Accessory 2-4 8 0-1 ✔ Triceps Bench Accessory 3-5 8 0-1 ✔ Triceps Bench Accessory 3-5 8 0-1 ✔ Triceps Bench Accessory 3-5 8 0-1 ✔ Triceps Bench Accessory 3-5 8 0-1 ✔
Day 2 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Squat 1 1-5RM 0-2
Primary Bench Accessory 2-4 4 1-3 Primary Bench Accessory 2-4 4 1-3 Primary Bench Accessory 2-4 4 1-3 Primary Bench Accessory 2-4 4 1-3 Primary Bench Accessory 2-4 4 1-3 Primary Bench Accessory 2-4 4 1-3 Primary Bench Accessory 2-4 4 1-3 Competition Bench 1 1-5RM 0-2
Quadriceps Isolation Exercise 2-4 8 0-2 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Competition Deadlift 2 3 5-7
Row Variation 2-4 6 0-2 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Competition OHP 2 3 5-7
Biceps Exercise 2-5 12 0-2 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔
Side Delt Exercise 2-5 12 0-2 ✔ Side Delt Exercise 2-5 12 0-1 ✔ Side Delt Exercise 2-5 12 0-1 ✔ Side Delt Exercise 2-5 12 0-1 ✔ Side Delt Exercise 3-5 12 0-1 ✔ Side Delt Exercise 3-5 12 0-1 ✔ Side Delt Exercise 3-5 12 0-1 ✔
Day 3 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition Deadlift 1 1-5RM 0-2
Primary Bench Accessory 2-3 6 1-3 Primary Bench Accessory 2-3 6 1-3 Primary Bench Accessory 2-3 6 1-3 Primary Bench Accessory 2-3 6 1-3 Primary Bench Accessory 2-3 6 1-3 Primary Bench Accessory 2-3 6 1-3 Primary Bench Accessory 2-3 6 1-3 Competition OHP 1 1-5RM 0-2
Primary Squat Accessory 2-3 5 1-3 Primary Squat Accessory 2-3 5 1-3 Primary Squat Accessory 2-3 5 1-3 Primary Squat Accessory 2-3 5 1-3 Primary Squat Accessory 2-3 5 1-3 Primary Squat Accessory 2-3 5 1-3 Primary Squat Accessory 2-3 5 1-3 Row Variation 2 6 1-3 ✔
Primary Deadlift Accessory 2-3 5 1-3 Primary Deadlift Accessory 2-3 5 1-3 Primary Deadlift Accessory 2-3 5 1-3 Primary Deadlift Accessory 2-3 5 1-3 Primary Deadlift Accessory 2-3 5 1-3 Primary Deadlift Accessory 2-3 5 1-3 Primary Deadlift Accessory 2-3 5 1-3
Vertical Pull Variation 2-4 15 0-2 ✔ Vertical Pull Variation 2-4 15 0-1 ✔ Vertical Pull Variation 2-4 15 0-1 ✔ Vertical Pull Variation 2-4 15 0-1 ✔ Vertical Pull Variation 3-5 15 0-1 ✔ Vertical Pull Variation 3-5 15 0-1 ✔ Vertical Pull Variation 3-5 15 1-3 ✔
Side Delt Exercise 2-5 8 0-2 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔ Side Delt Exercise 3-5 8 1-3 ✔
Ab Exercise 2-5 8 0-2 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔ Ab Exercise 3-5 8 1-3 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4
Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3
Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3 Primary OHP Accessory 2-4 5 1-3
Leg Curl Variation 2-4 8 0-2 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔
Vertical Pull Variation 2-5 12 0-2 ✔ Vertical Pull Variation 2-5 12 0-1 ✔ Vertical Pull Variation 2-5 12 0-1 ✔ Vertical Pull Variation 2-5 12 0-1 ✔ Vertical Pull Variation 3-5 12 0-1 ✔ Vertical Pull Variation 3-5 12 0-1 ✔ Vertical Pull Variation 3-5 12 0-1 ✔
Biceps Exercise 2-5 8 0-2 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔
Overhead Extension Variation 2-3 8 0-2 ✔ Overhead Extension Variation 2-3 8 0-1 ✔ Overhead Extension Variation 2-3 8 0-1 ✔ Overhead Extension Variation 3-4 8 0-1 ✔ Overhead Extension Variation 3-4 8 0-1 ✔ Overhead Extension Variation 3-4 8 0-1 ✔ Overhead Extension Variation 3-4 8 0-1 ✔
Day 2 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Primary Bench Accessory 2-4 5 1-3 Competition Squat 2 3 5-7
Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Competition Overhead Press 2 3 5-7
Row Variation 2-4 6 0-2 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Vertical Pull Variation 2 12 1-3 ✔
Biceps Exercise 2-5 15 0-2 ✔ Biceps Exercise 2-5 15 0-1 ✔ Biceps Exercise 2-5 15 0-1 ✔ Biceps Exercise 2-5 15 0-1 ✔ Biceps Exercise 3-5 15 0-1 ✔ Biceps Exercise 3-5 15 0-1 ✔ Biceps Exercise 3-5 15 0-1 ✔
Side Delt Exercise 2-5 12 0-2 ✔ Side Delt Exercise 2-5 12 0-1 ✔ Side Delt Exercise 2-5 12 0-1 ✔ Side Delt Exercise 2-5 12 0-1 ✔ Side Delt Exercise 3-5 12 0-1 ✔ Side Delt Exercise 3-5 12 0-1 ✔ Side Delt Exercise 3-5 12 0-1 ✔
Ab Exercise 2-5 8 0-2 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔
Day 3 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition OHP 2-5 3 2-4 Competition Squat 1 1-5RM 0-2
Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Primary Squat Accessory 2-4 5 1-3 Competition Overhead Press 1 1-5RM 0-2
Quadriceps Isolation Exercise 2-4 8 0-2 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Competition Bench 2 3 5-7
Biceps Exercise 2-5 12 0-2 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Competition Deadlift 2 3 5-7
Triceps Bench Accessory 2-3 8 0-2 Triceps Bench Accessory 2-3 8 0-1 Triceps Bench Accessory 2-3 8 0-1 Triceps Bench Accessory 3-4 8 0-1 Triceps Bench Accessory 3-4 8 0-1 Triceps Bench Accessory 3-4 8 0-1 Triceps Bench Accessory 3-4 8 0-1
Side Delt Exercise 2-5 8 0-2 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔
Day 4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 1 1-5RM 0-2
Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 2-5 3 2-4 Competition Deadlift 1 1-5RM 0-2
Chest Bench Accessory 2-3 8 0-2 Chest Bench Accessory 2-3 8 0-1 Chest Bench Accessory 2-3 8 0-1 Chest Bench Accessory 3-4 8 0-1 Chest Bench Accessory 3-4 8 0-1 Chest Bench Accessory 3-4 8 0-1 Chest Bench Accessory 3-4 8 1-3 Row Variation 2-4 8 0-2 ✔
Row Variation 2-4 8 0-2 ✔ Row Variation 2-4 8 0-1 ✔ Row Variation 2-4 8 0-1 ✔ Row Variation 2-4 8 0-1 ✔ Row Variation 3-5 8 0-1 ✔ Row Variation 3-5 8 0-1 ✔ Row Variation 3-5 8 1-3 ✔
Vertical Pull Variation 2-4 15 0-2 ✔ Vertical Pull Variation 2-4 15 0-1 ✔ Vertical Pull Variation 2-4 15 0-1 ✔ Vertical Pull Variation 2-4 15 0-1 ✔ Vertical Pull Variation 3-5 15 0-1 ✔ Vertical Pull Variation 3-5 15 0-1 ✔ Vertical Pull Variation 3-5 15 1-3 ✔
Ab Exercise 2-5 12 0-2 ✔ Ab Exercise 2-5 12 0-1 ✔ Ab Exercise 2-5 12 0-1 ✔ Ab Exercise 2-5 12 0-1 ✔ Ab Exercise 3-5 12 0-1 ✔ Ab Exercise 3-5 12 0-1 ✔ Ab Exercise 3-5 12 1-3 ✔
Calf Exercise 2-5 10 0-2 ✔ Calf Exercise 2-5 10 0-1 ✔ Calf Exercise 2-5 10 0-1 ✔ Calf Exercise 2-5 10 0-1 ✔ Calf Exercise 3-5 10 0-1 ✔ Calf Exercise 3-5 10 0-1 ✔ Calf Exercise 3-5 10 1-3 ✔
Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log Dashboard - Training Program Training Log
Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5 Exercise Sets Reps RIR LP Set 1 Set 2 Set 3 Set 4 Set 5
Week 1 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 2 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 4 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 5 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 6 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 7 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Week 8 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Day 1 Primary Squat Accessory 2-4 4 1-3 Primary Squat Accessory 2-4 4 1-3 Primary Squat Accessory 2-4 4 1-3 Primary Squat Accessory 3-4 4 1-3 Primary Squat Accessory 3-4 4 1-3 Primary Squat Accessory 3-4 4 1-3 Primary Squat Accessory 3-4 4 1-3
Primary Bench Accessory 2-3 4 1-3 Primary Bench Accessory 2-3 4 1-3 Primary Bench Accessory 2-3 4 1-3 Primary Bench Accessory 3-4 4 1-3 Primary Bench Accessory 3-4 4 1-3 Primary Bench Accessory 3-4 4 1-3 Primary Bench Accessory 3-4 4 1-3
Primary OHP Accessory 2-3 5 1-3 Primary OHP Accessory 2-3 5 1-3 Primary OHP Accessory 2-3 5 1-3 Primary OHP Accessory 3-4 5 1-3 Primary OHP Accessory 3-4 5 1-3 Primary OHP Accessory 3-4 5 1-3 Primary OHP Accessory 3-4 5 1-3
Row Variation 2-4 6 0-2 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 2-4 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔ Row Variation 3-5 6 0-1 ✔
Side Delt Exercise 2-5 15 0-2 ✔ Side Delt Exercise 2-5 15 0-1 ✔ Side Delt Exercise 2-5 15 0-1 ✔ Side Delt Exercise 2-5 15 0-1 ✔ Side Delt Exercise 3-5 15 0-1 ✔ Side Delt Exercise 3-5 15 0-1 ✔ Side Delt Exercise 3-5 15 0-1 ✔
Skullcrusher Variation 2-3 8 0-2 ✔ Skullcrusher Variation 2-3 8 0-1 ✔ Skullcrusher Variation 2-3 8 0-1 ✔ Skullcrusher Variation 3-4 8 0-1 ✔ Skullcrusher Variation 3-4 8 0-1 ✔ Skullcrusher Variation 3-4 8 0-1 ✔ Skullcrusher Variation 3-4 8 0-1 ✔
Day 2 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 2-4 6 1-3 Primary Bench Accessory 3-5 6 1-3 Primary Bench Accessory 3-5 6 1-3 Primary Bench Accessory 3-5 6 1-3 Primary Bench Accessory 3-5 6 1-3 Competition Squat 2 3 5-7
Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 2-4 5 1-3 Primary Deadlift Accessory 3-5 5 1-3 Primary Deadlift Accessory 3-5 5 1-3 Primary Deadlift Accessory 3-5 5 1-3 Primary Deadlift Accessory 3-5 5 1-3 Competition Overhead Press 2 3 5-7
Vertical Pull Variation 2-4 10 0-2 ✔ Vertical Pull Variation 2-4 10 0-1 ✔ Vertical Pull Variation 2-4 10 0-1 ✔ Vertical Pull Variation 2-4 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔ Vertical Pull Variation 3-5 10 0-1 ✔ Vertical Pull Variation 2 15 1-3 ✔
Biceps Exercise 2-5 12 0-2 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 2-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔ Biceps Exercise 3-5 12 0-1 ✔
Rear Delt Exercise 2-5 12 0-2 ✔ Rear Delt Exercise 2-5 12 0-1 ✔ Rear Delt Exercise 2-5 12 0-1 ✔ Rear Delt Exercise 2-5 12 0-1 ✔ Rear Delt Exercise 3-5 12 0-1 ✔ Rear Delt Exercise 3-5 12 0-1 ✔ Rear Delt Exercise 3-5 12 0-1 ✔
Ab Exercise 2-5 8 0-2 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 2-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔ Ab Exercise 3-5 8 0-1 ✔
Day 3 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Squat 2-5 3 2-4 Competition Overhead Press 1 1-5RM 0-2
Competition Overhead Press 2-5 3 2-4 Competition Overhead Press 2-5 3 2-4 Competition Overhead Press 2-5 3 2-4 Competition Overhead Press 2-5 3 2-4 Competition Overhead Press 2-5 3 2-4 Competition Overhead Press 2-5 3 2-4 Competition Overhead Press 2-5 3 2-4 Competition Squat 1 1-5RM 0-2
Quadriceps Isolation Exercise 2-4 8 0-2 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 2-4 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Quadriceps Isolation Exercise 3-5 8 0-1 ✔ Competition Bench 2 3 5-7
Leg Curl Variation 2-4 8 0-2 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 2-4 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Leg Curl Variation 3-5 8 0-1 ✔ Competition Deadlift 2 3 5-7
Biceps Exercise 2-5 8 0-2 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 2-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔ Biceps Exercise 3-5 8 0-1 ✔
Overhead Extension Variation 2-3 10 0-2 ✔ Overhead Extension Variation 2-3 10 0-1 ✔ Overhead Extension Variation 2-3 10 0-1 ✔ Overhead Extension Variation 3-4 10 0-1 ✔ Overhead Extension Variation 3-4 10 0-1 ✔ Overhead Extension Variation 3-4 10 0-1 ✔ Overhead Extension Variation 3-4 10 0-1 ✔
Day 4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 2-5 3 2-4 Competition Bench 1 1-5RM 0-2
Row Variation 2-4 8 0-2 Row Variation 2-4 8 0-1 Row Variation 2-4 8 0-1 Row Variation 2-4 8 0-1 Row Variation 3-5 8 0-1 Row Variation 3-5 8 0-1 Row Variation 3-5 8 0-1 Competition Deadlift 1 1-5RM 0-2
Vertical Pull Variation 2-4 15 0-2 Vertical Pull Variation 2-4 15 0-1 Vertical Pull Variation 2-4 15 0-1 Vertical Pull Variation 2-4 15 0-1 Vertical Pull Variation 3-5 15 0-1 Vertical Pull Variation 3-5 15 0-1 Vertical Pull Variation 3-5 15 0-1 Row Variation 2 8 1-3
Side Delt Exercise 2-5 8 0-2 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 2-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔ Side Delt Exercise 3-5 8 0-1 ✔
Ab Exercise 2-5 12 0-2 ✔ Ab Exercise 2-5 12 0-1 ✔ Ab Exercise 2-5 12 0-1 ✔ Ab Exercise 2-5 12 0-1 ✔ Ab Exercise 3-5 12 0-1 ✔ Ab Exercise 3-5 12 0-1 ✔ Ab Exercise 3-5 12 0-1 ✔
Calf Exercise 2-5 10 0-2 ✔ Calf Exercise 2-5 10 0-1 ✔ Calf Exercise 2-5 10 0-1 ✔ Calf Exercise 2-5 10 0-1 ✔ Calf Exercise 3-5 10 0-1 ✔ Calf Exercise 3-5 10 0-1 ✔ Calf Exercise 3-5 10 0-1 ✔
Day 5 Competition Deadlift 2-5 3 1-3 Competition Deadlift 2-5 3 1-3 Competition Deadlift 2-5 3 1-3 Competition Deadlift 2-5 3 1-3 Competition Deadlift 2-5 3 1-3 Competition Deadlift 2-5 3 1-3 Competition Deadlift 2-5 3 1-3
Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 2-4 6 2-4 Primary Squat Accessory 3-5 6 2-4 Primary Squat Accessory 3-5 6 2-4 Primary Squat Accessory 3-5 6 2-4 Primary Squat Accessory 3-5 6 2-4
Squat-Pattern Accessory 2-3 8 0-2 Squat-Pattern Accessory 2-3 8 0-1 Squat-Pattern Accessory 2-3 8 0-1 Squat-Pattern Accessory 3-4 8 0-1 Squat-Pattern Accessory 3-4 8 0-1 Squat-Pattern Accessory 3-4 8 0-1 Squat-Pattern Accessory 3-4 8 1-3
Chest Bench Accessory 2-3 8 0-2 Chest Bench Accessory 2-3 8 0-1 Chest Bench Accessory 2-3 8 0-1 Chest Bench Accessory 3-4 8 0-1 Chest Bench Accessory 3-4 8 0-1 Chest Bench Accessory 3-4 8 0-1 Chest Bench Accessory 3-4 8 1-3
Biceps Exercise 2-5 15 0-2 ✔ Biceps Exercise 2-5 15 0-1 ✔ Biceps Exercise 2-5 15 0-1 ✔ Biceps Exercise 2-5 15 0-1 ✔ Biceps Exercise 3-5 15 0-1 ✔ Biceps Exercise 3-5 15 0-1 ✔ Biceps Exercise 3-5 15 1-3 ✔
Triceps Bench Accessory 2-3 6 0-2 Triceps Bench Accessory 2-3 6 0-1 Triceps Bench Accessory 2-3 6 0-1 Triceps Bench Accessory 3-4 6 0-1 Triceps Bench Accessory 3-4 6 0-1 Triceps Bench Accessory 3-4 6 0-1 Triceps Bench Accessory 3-4 6 1-3
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