condition week

Monday sets reps %

1 bench press 1 5 50% 452 4 60% 543 3 70% 63

2 squat 1 5 50% 602 4 60% 723 3 70% 84

4 flat dumbell flies 3 10

5 Good mornings 3 5

Wednesday sets reps %

1 deadlift 1 5 50% 802 4 60% 963 3 70% 112

2 incline bench press 3 4

3 Dips 3 8

5 lunges 3 5

Friday sets reps %

1 bench press 1 5 50% 452 4 60% 543 3 70% 63

2 flat dumbells flies 3 10

3 squat 1 5 50% 602 4 60% 723 3 70% 84

4 dips 3 8

5 good mornings 3 5

week 1

Monday sets reps %

1 bench press 1 4 55% 49.51 3 60% 541 3 70% 634 3 75% 67.5

2 squat 1 5 50% 60

1 5 60% 724 5 70% 84

3 bench press 1 4 55% 49.52 4 65% 58.54 4 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5

Wednesday sets reps %

1 deadlift 1 3 50% 802 5 60% 962 3 70% 1123 3 75% 120

2 bench press 1 5 55% 49.51 5 65% 58.54 4 70% 63

3 dips 5 8

4 deadlift from knees 1 3 50% 802 4 60% 962 3 70% 1123 3 80% 128

5 lunges 5 5

Friday sets reps %

1 bench press 1 5 50% 451 4 60% 541 4 70% 631 3 75% 67.52 2 80% 722 1 85% 76.52 2 80% 721 3 75% 67.51 5 65% 58.51 5 55% 49.5

2 flat dumbells flies 5 10

3 squat 1 5 50% 602 3 60% 72

2 3 70% 844 3 75% 90

4 dips 5 8

5 good mornings 5 5

week 2

Monday sets reps %

1 squat 1 4 50% 601 4 60% 721 3 70% 84

squat suit 1 3 70% 844 2 80% 96

2 bench press 1 3 50% 451 3 60% 541 3 70% 63

bench shirt 1 3 70% 634 2 80% 72

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 3 55% 661 3 65% 783 3 75% 90

6 good mornings 5 5 40%

Wednesday sets reps %

1 deadlift to knees 1 4 50% 801 4 60% 963 4 70% 112

2 bench press 1 4 55% 49.51 5 65% 58.53 4 70% 63

3 flat dumbell flies 5 10

4 deadlift 1 4 50% 801 4 60% 961 3 70% 112

deadlift suit 1 3 70% 1124 3 75% 120

5 lunges 5 5

Friday sets reps %

1 squat 1 4 50% 601 4 60% 721 3 70% 845 3 75% 90

2 bench press 1 5 50% 451 4 60% 541 4 70% 633 3 75% 67.51 2 80% 722 1 85% 76.51 2 80% 721 4 75% 67.51 5 70% 631 5 60% 541 6 55% 49.5

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 3 55% 661 3 65% 783 2 75% 90

6 good mornings 5 5 40%

week 3

Monday sets reps %

1 squat 1 4 50% 601 4 60% 721 3 70% 84

squat suit 2 3 70% 844 3 80% 96

2 bench press 1 3 50% 451 3 60% 541 3 70% 63

Bench Shirt 1 3 70% 633 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 4 50% 601 4 60% 724 5 70% 84

6 good mornings 5 5

Wednesday sets reps %

1 deadlift to knees 1 4 50% 801 3 60% 961 4 70% 1123 4 75% 120

2 bench press 1 4 50% 451 4 60% 542 4 70% 632 3 75% 67.52 2 80% 722 1 85% 76.52 2 80% 722 3 75% 67.51 4 70% 631 6 65% 58.51 6 55% 49.5

flat dumbell flies 5 10

4 deadlift from knees 1 4 60% 961 3 70% 112

deadlift suit 1 3 70% 1123 4 80% 128

5 lunges 5 5

6 abs 3 10

Friday sets reps %

1 bench press 1 4 50% 451 4 60% 542 3 70% 633 3 80% 72

2 squat 1 5 50% 601 5 60% 721 5 70% 844 4 75% 90

3 bench press 1 5 55% 49.52 6 65% 58.55 4 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5

week 4

Monday sets reps %

1 squat 1 4 50% 601 3 60% 721 3 70% 84

squat suit 1 3 70% 841 3 80% 962 2 85% 102

2 bench press 1 3 50% 451 3 60% 541 3 70% 63

bench shirt 1 3 70% 634 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 4 50% 601 3 60% 721 3 70% 844 2 80% 96

6 good mornings 5 5

Wednesday sets reps %

1 bench press 1 3 50% 451 3 60% 541 3 70% 632 3 80% 72

3 2 85% 76.5

2 deadlift 1 3 50% 801 3 60% 961 2 70% 112

Deadlift suit 1 2 70% 1122 3 80% 1282 2 85% 136

3 bench press 1 5 55% 49.51 5 65% 58.53 4 75% 67.5

4 flat dumbell flies 5 10

5 lunges 5 5

Friday sets reps %

1 squat 1 4 50% 601 3 60% 722 3 70% 845 3 80% 96

2 bench press 1 5 50% 451 5 60% 544 5 70% 63

3 flat dumbell flies 5 10

4 dips 5 8

5 good mornings 5 5

week 5

Monday sets reps %

1 bench press 1 5 50% 451 4 60% 541 3 70% 63

bench shirt 1 3 70% 634 3 75% 67.5

2 squat 1 5 50% 601 5 60% 72

squat suit 1 5 60% 725 5 70% 84

3 bench press 1 5 55% 49.52 4 65% 58.55 4 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5 40%

Wednesday sets reps %

1 deadlift 1 5 50% 802 5 60% 961 4 70% 112

deadlift suit 1 4 70% 1124 3 75% 120

2 bench press 1 5 55% 49.51 5 65% 58.55 4 70% 63

3 dips 5 8

4 deadlift from knees 1 5 50% 802 5 60% 961 4 70% 112

deadlift suit 1 4 70% 1124 3 80% 128

5 lunges 5 5

Friday sets reps %

1 bench press 1 6 50% 451 5 60% 542 4 70% 632 3 75% 67.52 2 80% 722 1 85% 76.52 2 80% 722 3 75% 67.51 5 65% 58.5

1 7 55% 49.5

2 flat dumbells flies 5 10

3 squat 1 5 50% 602 4 60% 722 3 70% 845 3 75% 90

4 dips 5 8

5 good mornings 5 5

week 6

Monday sets reps %

1 squat 1 5 50% 602 4 60% 721 3 70% 84

squat suit 1 3 70% 845 2 80% 96

2 bench press 1 5 50% 451 4 60% 541 3 70% 63

bench shirt 1 3 70% 636 2 80% 72

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 3 55% 661 3 65% 784 3 75% 90

6 good mornings 5 5

Wednesday sets reps %

1 deadlift to knees 1 4 50% 802 4 60% 964 4 70% 112

2 bench press 1 5 55% 49.51 5 65% 58.54 5 70% 63

3 flat dumbell flies 5 10

4 deadlift 1 4 50% 801 4 60% 961 3 70% 112

deadlift suit 1 3 70% 1125 3 75% 120

5 lunges 5 5

Friday sets reps %

1 squat 1 5 50% 601 4 60% 722 3 70% 846 3 75% 90

2 bench press 1 6 50% 451 5 60% 541 4 70% 633 3 75% 67.52 2 80% 722 1 85% 76.52 2 80% 721 4 75% 67.51 5 70% 631 6 60% 541 7 50% 45

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 3 55% 661 3 65% 784 2 75% 90

6 good mornings 5 5

week 7

Monday sets reps %

1 squat 1 5 50% 602 4 60% 721 3 70% 84

squat suit 1 3 70% 845 3 80% 96

2 bench press 1 5 50% 451 4 60% 541 3 70% 63

bench shirt 1 3 70% 635 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 5 50% 601 5 60% 725 5 70% 84

6 good mornings 5 5

Wednesday sets reps %

1 deadlift to knees 1 4 50% 801 4 60% 962 4 70% 1124 4 75% 120

2 bench press 1 6 50% 451 5 60% 542 4 70% 632 3 75% 67.52 2 80% 722 1 85% 76.52 2 80% 722 3 75% 67.51 4 70% 631 6 65% 58.51 7 55% 49.5

flat dumbell flies 5 10

4 deadlift from the knees 1 5 60% 961 3 70% 112

deadlift suit 1 3 70% 1124 4 80% 128

5 lunges 5 5

6 abs 3 10

Friday sets reps %

1 bench press 1 5 50% 451 4 60% 542 3 70% 635 3 80% 72

2 squat 1 5 50% 601 5 60% 722 5 70% 845 4 75% 90

3 bench press 1 6 55% 49.52 6 65% 58.54 6 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5

week 8

Monday sets reps %

1 squat 1 5 50% 601 4 60% 721 3 70% 84

squat suit 1 3 70% 842 3 80% 963 2 85% 102

2 bench press 1 5 50% 451 4 60% 541 3 70% 63

bench shirt 1 3 70% 635 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8

5 squat 1 5 50% 601 4 60% 722 3 70% 844 2 80% 96

6 good mornings 5 5

Wednesday sets reps %

1 bench press 1 5 50% 451 4 60% 542 3 70% 632 3 80% 723 2 85% 76.5

2 deadlift 1 4 50% 801 4 60% 961 3 70% 112

deadlift suit 1 3 70% 1122 3 80% 1283 2 85% 136

3 bench press 1 5 55% 49.51 5 65% 58.54 4 75% 67.5

4 flat dumbell flies 5 10

5 lunges 5 5

Friday sets reps %

1 squat 1 5 50% 601 4 60% 722 3 70% 846 3 80% 96

2 bench press 1 5 50% 451 5 60% 545 5 70% 63

3 flat dumbell flies 5 10

4 dips 5 8

5 good mornings 5 5

week 9

Monday sets reps %

squats 1 3 50% 601 3 60% 722 3 70% 843 2 75% 90

bench press 1 3 50% 451 3 60% 542 3 70% 633 2 75% 67.5

Wednesday (skills evaluation)

squats 1 3 50% 601 3 60% 721 2 70% 84

squat suit 1 2 70% 841 2 80% 961 1 90% 1081 1 95% 114

bench press 1 3 50% 451 3 60% 541 2 70% 63

bench shirt 1 2 70% 631 2 80% 721 1 90% 811 1 95% 85.5

deadlift 1 3 50% 801 2 60% 961 2 70% 112

deadlift suit 1 2 70% 1121 2 80% 1281 1 90% 1441 1 95% 152

Friday

squats 1 3 50% 602 3 60% 722 3 70% 844 2 75% 90

bench press 1 3 55% 49.52 3 65% 58.56 3 75% 67.5

flat dumbell flies 5 10

good mornings 5 5

week 10

Monday sets reps %

1 squats 1 3 50% 602 3 60% 721 3 70% 84

squat suit 1 3 70% 844 2 80% 96

2 bench press 1 3 50% 451 3 60% 541 3 70% 63

bench shirt 1 3 70% 635 3 80% 72

3 flat dumbell flies 5 10

4 squats 1 3 55% 662 3 65% 784 3 75% 90

Wednesday sets reps %

1 deadlift to knees 1 3 50% 802 2 60% 962 2 65% 1043 1 70% 112

2 bench press 1 3 50% 451 3 60% 542 3 70% 632 3 80% 723 2 85% 76.5

3 flat dumbell flies 5 10

4 deadlift 1 3 50% 801 3 60% 961 3 70% 112

deadlift suit 1 3 70% 1125 3 80% 128

Friday sets reps %

1 bench press 1 3 50% 451 3 60% 542 3 70% 635 3 80% 72

2 squats 1 3 50% 602 3 60% 722 3 70% 846 3 80% 96

3 bench press 1 4 50% 451 4 60% 544 4 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5

week 11

Monday sets reps %

1 squats 1 3 50% 601 3 60% 721 3 70% 84

squat suit 1 3 70% 845 2 80% 96

2 bench press 1 3 50% 451 3 60% 541 3 70% 63

bench shirt 1 3 70% 633 2 80% 72

3 1 85% 76.5

3 flat dumbell flies 4 8

Wednesday sets reps %

1 bench press 1 3 50% 451 3 60% 542 3 70% 635 2 80% 72

4 flat dumbell flies 4 8

2 deadlift 1 3 50% 802 3 60% 961 3 70% 112

deadlift suit 1 3 70% 1125 2 75% 120

5 good mornings 4 5

Friday sets reps %

1 squats 1 3 50% 602 3 60% 722 2 70% 843 2 75% 90

2 bench press 1 3 50% 451 3 60% 542 3 70% 634 2 75% 67.5

Week 12

Monday sets reps %

1 bench press 1 3 50% 452 3 60% 542 2 70% 24.54 1 75% 67.5

2 deadlift 1 3 50% 80

2 2 60% 964 2 70% 112

Wednesday sets reps %

1 squats 1 3 50% 602 3 60% 723 2 70% 84

bench press 1 3 50% 452 3 60% 543 2 70% 63

Off- thurs and fri

Saturday meet sets reps %

1 Squat 1 3 50% 601 3 60% 721 2 70% 84

squat suit 1 2 70% 841 2 80% 96

opener 1 1 90% 1081 1 95% 1141 1 102% 122.4

2 Bench 1 3 50% 451 3 60% 541 2 70% 63

bench shirt 1 2 70% 631 2 80% 72

opener 1 1 90% 811 1 95% 85.51 1 101% 90.9

3 Deadlift 1 3 50% 801 2 60% 961 2 70% 112

deadlift suit 1 2 70% 1121 2 80% 128

opener 1 1 90% 1441 1 95% 1521 1 102% 163.2

raw equipsquat 120 squat 120bench 90 bench 90dead 160 dead 160

replace these numbers

Saturday

Chinup*****Shoulder Press*****Barbell Row1010101010Hip Extension101010Crunch1010101010