WELCOME
You’re doing great, keep going
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
- 60% - 3+2 x2
- 70% - 2+2 x2
- 80% - 2+2 x3
- 70% - 2x3
- 75% - 2x2
- 80% - 2x2
- 75% - 4x2
- 80% - 3x2
- 85% - 3x2
- 8-12 reps x4
- Building Weight
Day 2
- 70% - 3x2
- 80% - 2x2
- 85% - 2x1
- 90% - 1x2
- 85% - 3x2
- 95% - 3x2
- 100% - 2x2
- 90% - 3x3
- 100% - 3x3
- 75% - 5x5
Day 3
- 70% - 2x3
- 75% - 2x2
- 70% - 2+1 x2
- 75% - 2+1 x2
- 80% - 2+1 x2
- 85% - 1+1 x2
- 90% - 3x2
- 100% - 3x2
- +10kg - 3x1
- 5x5
NOTE:
Back Extensions before every training.
Day 3 if you cannot perform Pull Ups you can switch with Inverted Row 8-10 reps x4 set's.
Day 3 if you cannot perform Pull Ups you can switch with Inverted Row 8-10 reps x4 set's.
WEEK 2
Day 1
- 60% - 3x3
- 70% - 2x3
- 90% - 4x2
- 100% - 3x2
- +10kg - 3x2
- +20kg - 2x2
- 75% - 4x2
- 80% - 3x2
- 85% - 3x2
- 8-10 x4
Day 2
- 70% - 3+2 x2
- 80% - 2+2 x2
- 85% - 2+2 x3
- 70% - 3x2
- 75% - 3x2
- 80% - 2x2
- 90% - 3x2
- 100% - 3x3
- +10kg - 4x4
- 8-12 reps x4
- Build Weight
Day 3
- 70% - 3+1 x2
- 75% - 2+1 x2
- 80% - 2+1 x4
- 70% - 2x2
- 77% - 2x2
- 82% - 2x3
- 90% - 3x2
- 100% - 2x2
- +10kg - 2x2
- 80% - 3x5
NOTE:
Back Extension before every training.
WEEK 3
Day 1
- 60% - 3x2
- 70% - 2x3
- 75% - 2x2
- 70% - 3x2
- 80% - 2x2
- 85% - 1x2
- 90% - 3x2
- 100% - 3x3
- +10kg - 2x2
- 8-12 x4
- Build weight
Day 2
- 70% - 3x2
- 75% - 2x3
- 80% - 2x2
- 85% - 3x2
- 93% - 3x2
- 100% - 3x3
- 90% - 3x3
- 100% - 3x3
- 5 reps x5
Day 3
- 70% - 2x2
- 77% - 2x2
- 83% - 2x2
- 88% - 1x2
- 70% - 3x2
- 77% - 2x2
- 83% - 2x2
- 75% - 4x2
- 83% - 3x2
- 88% - 3x2
- Find 1 rep max
NOTE:
Back Extension before every training.
WEEK 4
Day 1
- 70% - 3+1 x2
- 80% - 2+1 x3
- 85% - 1+1 x2
- 90% - 3x2
- 95% - 3x2
- 100% - 3x2
- 80% - 3x2
- 85% - 3x2
- 90% - 3x2
- 70% - 4x3
- 80% - 3x2
Day 2
- 60% - 1+2 x2
- 70% - 1+2 x2
- 80% - 1+2 x3
- 85% - 1+1 x2
- 100% - 3x2
- +10kg - 3x2
- +20kg - 2x2
- 90% - 3x2
- 100% - 2x2
- +5kg - 2x1
- +10kg - 2x1
- 10-12 reps x4
- You can use plates and a challenging weight.
Day 3
- 60% - 2+2 x2
- 70% - 2+2 x2
- 75% - 2+2 x2
- 80% - 2+2 x1
- 85% - 1+1 x1
- 90% - 1+1 x1
- 100% - 3x2
- +10kg - 3x2
- +20kg - 3x2
- 70% - 2x2
- 80% - 2x1
- 90% - 2x1
- 95% - 2x1
- 10-15 reps x 4
NOTE:
Back Extension before every training.
Continue
Keep up your progress
MONTH 3
Available 29 days after
you bought Month 2
ALREADY BOUGHT IT?
Log in and then access the content!
