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Explanation
The exercises on this page are comprised of three components:
1. Percentage of One Rep Max (1rm) (ex: "40%")
2. Number of repetitions (ex: "5+3")
3. Number of sets (ex: "3")
1. Percentage of One Rep Max (1rm) (ex: "40%")
2. Number of repetitions (ex: "5+3")
3. Number of sets (ex: "3")
WEEK 1
Day 1
- 65% - 3x2
- 70% - 2x2
- 75% - 1x3
- 90% - 4x2
- 100% - 3x2
- +10kg - 3x2
- 70% - 4x2
- 75% - 3x2
- 80% - 3x1
- 5 reps x 5 set's
Day 2
- 70% - 3x3
- 75% - 3x2
- 85% - 3x2
- 95% - 3x1
- 100% - 2x2
- 100% - 3x2
- +10kg - 3x2
- +20kg - 3x1
- 70% - 3x2
- 80% - 3x3
Day 3
- 65% - 2+2 x2
- 70% - 2+2 x2
- 75% - 2+2 x1
- 80% - 2+2 x1
- 60% - 2x2
- 70% - 2x1
- 75% - 1x1
- 80% - 1x1
- 90% - 3x3
- 100% - 3x2
- 8-12 x 4
- Try to build weight
Day 4
- 80% - 3x2
- 90% - 2x2
- 100% - 2x1
- 90% - 3x2
- 100% - 3x2
- +5kg - 3x2
- 70% - 3x2
- 75% - 3x3
- 8-12 x 3
- with plates
Day 5
- 70% - 2x2
- 75% - 2x2
- 80% - 2x1
- 85% - 1x2
- 70% - 2+1 x2
- 75% - 2+1 x2
- 80% - 1+1 x1
- 75% - 3x2
- 83% - 3x2
- 88% - 2x1
- 92% - 2x1
- 10-12 x3
NOTE:
Back Extensions before every training.
WEEK 2
Day 1
- 70% - 3x3
- 75% - 2x2
- 80% - 2x2
- 100% - 3x2
- +10kg - 3x3
- 75% - 3x2
- 80% - 3x2
- 85% - 3x1
- 8-12 reps x3 set's
- Build weight
Day 2
- 60% - 3x2
- 70% - 2x3
- 80% - 3x3
- 85% - 3x2
- 80% - 3x5
- 8-10reps x4 set's
Day 3
- 45% - 5x5
- 75% - 1+2+2 x2
- 80% - 1+2+1 x2
- 85% - 1+1+1 x2
- 90% - 3x2
- 100% - 3x1
- +5kg - 2x2
- 8-12 x4
Day 4
- 80% - 2x2
- 90% - 2x1
- 95% - 1x1
- 100% - 1x1
- 80% - 4x3
- 90% - 3x3
- 6 reps x4
- Use empty bar
Day 5
- 70% - 1+2 x2
- 77% - 1+2 x2
- 82% - 1+1 x1
- 85% - 1+1 x2
- 70% - 1+2 x2
- 80% - 1+2 x2
- 85% - 1+1 x1
- 90% - 1+1 x2
- 80% - 2x2
- 90% - 1x1
- 95% - 1x1
- Try 1rm if you feel good.
NOTE:
Back Extensions before every training
WEEK 3
Day 1
- 70% - 2x2
- 75% - 2x2
- 80% - 2x3
- 90% - 3x2
- 100% - 3x3
- 75% - 3x2
- 80% - 3x2
- 85% - 3x1
- 8-12 x3
- Build Weight
Day 2
- 65% - 3x2
- 75% - 2x3
- 80% - 3x2
- 85% - 3x2
- 90% - 2x1
- 80% - 3x5
- 10-15 x3
Day 3
- 45% - 5x3
- 50% - 3x2
- 75% - 1+2+2 x2
- 80% - 1+2+1 x2
- 85% - 1+1+1 x1
- 90% - 3x2
- 100% - 3x1
- +10kg - 2x2
- 8-12 x4
Day 4
- 90% - 2x2
- 100% - 2x2
- +5kg - 1x1
- 80% - 4x3
- 90% - 3x3
- 6 reps x4 set's
- 60-75cm box
Day 5
- 70% - 1+2 x2
- 77% - 1+2 x2
- 82% - 1+1 x2
- 85% - 1+1 x1
- 70% - 1+2 x2
- 80% - 1+2 x2
- 85% - 1+1 x1
- 90% - 1+1 x2
- 75% - 3x2
- 80% - 3x2
- 85% - 2x1
- 90% - 2x1
NOTE:
Back Extensions before every training
WEEK 4
Day 1
- 75% - 1x2
- 82% - 1x2
- 87% - 1x2
- 75% - 1+2 x2
- 80% - 1+1 x1
- 85% - 1+1 x2
- 70% - 3x2
- 80% - 3x1
- 85% - 3x1
- 90% - 3x1
- 80% - 3x2
- 90% - 3x1
- 100% - 3x1
- +10kg - 3x1
Day 2
- 50% - 2x3
- 60% - 2x3
- 50% - 2+2 x3
- 60% - 1+2 x3
- 80% - 3x2
- 90% - 3x3
Day 3
- Find 1rm
- If you miss a weight twice you can stop.
- Find 1rm
- If you miss a weight twice you can stop.
Day 4
- 40% - 5x5
- 50% - 3+3 x5
Day 5
- 70% - 3x2
- 75% - 2x2
- 80% - 2x2
- 70% - 1+3 x2
- 80% - 1+3 x2
- 85% - 1+2 x2
- 75% - 3x2
- 80% - 3x2
- 85% - 3x2
NOTE:
Back Extensions before every training.
Day 4 after verification day it's ok even if you take a day off to rest.
Day 4 after verification day it's ok even if you take a day off to rest.
Continue
Keep up your progress
MONTH 4
Available 29 days after
you bought Month 3
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