To download: Click on File --> Download as --> Microsoft Excel (.

xlsx) ww

Only change items in yellow - - - MON D A Y - - - W E D N E S D A Y

Items in red are calculated for you Date: Date:
Old 15 RM Increase New 15 RM Increment WO #1 WO #2
Reps x Sets Weight Reps x Sets
Squat 260 10 270 10 15 x 2 220 15 x 2
Leg curl 340 10 350 10 15 x 2 290 15 x 2
Benchpress 175 10 185 10 15 x 2 125 15 x 2
Rows 200 10 210 10 15 x 2 150 15 x 2
Delts 60 10 70 5 15 x 2 35 15 x 2
DB Rows 70 10 80 10 15 x 2 20 15 x 2
Shrugs 45 10 55 5 15 x 2 20 15 x 2
Biceps 25 10 35 5 15 x 2 0 15 x 2
Triceps 110 10 120 5 15 x 2 85 15 x 2
Calves 90 10 100 5 15 x 2 65 15 x 2
Abs 100 10 110 5 15 x 2 75 15 x 2

- - - MON D A Y - - - W E D N E S D A Y
Date: Date:
Old 10 RM Increase New 10 RM Increment WO #7 WO #8
Reps x Sets Weight Reps x Sets
Squat 280 10 290 10 10 x 2 240 10 x 2
Leg curl 380 10 390 10 10 x 2 330 10 x 2
Benchpress 205 10 215 10 10 x 2 155 10 x 2
Rows 230 10 240 10 10 x 2 180 10 x 2
Delts 65 10 75 5 10 x 2 40 10 x 2
DB Rows 75 10 85 10 10 x 2 25 10 x 2
Shrugs 50 10 60 5 10 x 2 25 10 x 2
Biceps 20 10 30 5 10 x 2 -5 10 x 2
Triceps 120 10 130 5 10 x 2 95 10 x 2
Calves 100 10 110 5 10 x 2 75 10 x 2
Abs 110 10 120 5 10 x 2 85 10 x 2

- - - MON D A Y - - - W E D N E S D A Y
Date: Date:
Old 5 RM Increase New 5 RM Increment WO #13 WO #14
Reps x Sets Weight Reps x Sets
Squat 340 10 350 10 5x2 300 5x2
Leg curl 460 10 470 10 5x2 410 5x2
Benchpress 230 10 240 10 5x2 180 5x2
Rows 260 10 270 10 5x2 210 5x2
Delts 80 10 90 5 5x2 55 5x2
DB Rows 80 10 90 10 5x2 30 5x2
Shrugs 60 10 70 5 5x2 35 5x2
Biceps 45 10 55 5 5x2 20 5x2
Triceps 140 10 150 5 5x2 115 5x2
Calves 120 10 130 5 5x2 95 5x2
Abs 120 10 130 5 5x2 95 5x2

- - - MON D A Y - - - W E D N E S D A Y
Date: Date:
Old 5 RM Increase New 5 RM Increment WO #19 WO #20
Reps x Sets Weight Reps x Sets
Squat 340 10 350 10 5x2 360 5x2
Leg curl 460 10 470 10 5x2 470 5x2
Benchpress 230 10 240 10 5x2 240 5x2
Rows 260 10 270 10 5x2 270 5x2
Delts 80 10 90 5 5x2 85 5x2
DB Rows 80 10 90 10 5x2 90 5x2
Shrugs 60 10 70 5 5x2 65 5x2
Biceps 45 10 55 5 5x2 50 5x2
Triceps 140 10 150 5 5x2 145 5x2
Calves 120 10 130 5 5x2 125 5x2
Abs 120 10 130 5 5x2 125 5x2
Strategic deconditioning: Take one week off, refigure each RM starting po

Preferred exercises for Hypertrophy specific training

·         Legs: squat or leg press and leg curls (Leg extension –optional)
·         Calves: Straight leg calf raise
·         Chest: Bench (Slight incline) and Dips (use dumbbells if shoulders bother
·         Back: Chin ups (Wide and narrow grip) and seated or bent over row (wide
·         Shoulders: Lateral raise (rear) and shoulder press
·         Biceps: Any single curling movement per session (switch it frequently)
·         Traps: Shrugs
·         Triceps: Triceps push down or lying triceps extension
·         Abs: Different types of crunches (without/weight) or machine

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WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #2 WO #3 WO #4 WO #5 WO #6
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
230 15 x 2 240 15 x 2 250 15 x 2 260 15 x 2 270
300 15 x 2 310 15 x 2 320 15 x 2 330 15 x 2 340
135 15 x 2 145 15 x 2 155 15 x 2 165 15 x 2 175
160 15 x 2 170 15 x 2 180 15 x 2 190 15 x 2 200
40 15 x 2 45 15 x 2 50 15 x 2 55 15 x 2 60
30 15 x 1 40 15 x 2 50 15 x 2 60 15 x 2 70
25 15 x 1 30 15 x 2 35 15 x 2 40 15 x 2 45
5 15 x 1 10 15 x 2 15 15 x 2 20 15 x 2 25
90 15 x 1 95 15 x 2 100 15 x 2 105 15 x 2 110
70 15 x 1 75 15 x 2 80 15 x 2 85 15 x 2 90
80 15 x 1 85 15 x 2 90 15 x 2 95 15 x 2 100

WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #8 WO #9 WO #10 WO #11 WO #12
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
250 10 x 2 260 10 x 2 270 10 x 2 280 10 x 2 290
340 10 x 2 350 10 x 2 360 10 x 2 370 10 x 2 380
165 10 x 2 175 10 x 2 185 10 x 2 195 10 x 2 205
190 10 x 2 200 10 x 2 210 10 x 2 220 10 x 2 230
45 10 x 2 50 10 x 2 55 10 x 2 60 10 x 2 65
35 10 x 2 45 10 x 2 55 10 x 2 65 10 x 2 75
30 10 x 2 35 10 x 2 40 10 x 2 45 10 x 2 50
0 10 x 2 5 10 x 2 10 10 x 2 15 10 x 2 20
100 10 x 2 105 10 x 2 110 10 x 2 115 10 x 2 120
80 10 x 2 85 10 x 2 90 10 x 2 95 10 x 2 100
90 10 x 2 95 10 x 2 100 10 x 2 105 10 x 2 110

WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #14 WO #15 WO #16 WO #17 WO #18
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
310 5x2 320 5x2 330 5x2 340 5x2 350
420 5x2 430 5x2 440 5x2 450 5x2 460
190 5x2 200 5x2 210 5x2 220 5x2 230
220 5x2 230 5x2 240 5x2 250 5x2 260
60 5x2 65 5x2 70 5x2 75 5x2 80
40 5x2 50 5x2 60 5x2 70 5x2 80
40 5x2 45 5x2 50 5x2 55 5x2 60
25 5x2 30 5x2 35 5x2 40 5x2 45
120 5x2 125 5x2 130 5x2 135 5x2 140
100 5x2 105 5x2 110 5x2 115 5x2 120
100 5x2 105 5x2 110 5x2 115 5x2 120

WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #20 WO #21 WO #22 WO #23 WO #24
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
370 5x2 380
 480 5x2 490 neg x 2 500 neg x 2 510 neg x 2 520
250 5x2 260 neg x 2 270 neg x 2 280 neg x 2 290
280 5x2 290 neg x 2 300 neg x 2 310 neg x 2 320
90 5x2 95 neg x 2 100 neg x 2 105 neg x 2 110
100 5x2 110 neg x 2 120 neg x 2 130 neg x 1 140
70 5x2 75 neg x 2 80 neg x 2 85 neg x 2 90
55 5x2 60 neg x 2 65 neg x 2 70 neg x 2 75
150 5x2 155 neg x 2 160 neg x 2 165 neg x 2 170
130 5x2 135 neg x 2 140 neg x 2 145 neg x 2 150
130 5x2 135 neg x 2 140 neg x 2 265 neg x 2 395
refigure each RM starting point, and repeat starting with 10 rep sessions (or 15s if muscles feel sore)

y specific training
on –optional)

ells if shoulders bother you)

d or bent over row (wide and narrow grip)

(switch it frequently)

) or machine

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