condition week

Monday sets reps %

1 bench press 1 5 50% 45
2 4 60% 54
3 3 70% 63

2 squat 1 5 50% 60
2 4 60% 72
3 3 70% 84

4 flat dumbell flies 3 10

5 Good mornings 3 5

Wednesday sets reps %

1 deadlift 1 5 50% 80
2 4 60% 96
3 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% 45
2 4 60% 54
3 3 70% 63

2 flat dumbells flies 3 10

3 squat 1 5 50% 60
2 4 60% 72
3 3 70% 84

4 dips 3 8
5 good mornings 3 5

week 1
Monday sets reps %
1 bench press 1 4 55% 49.5
1 3 60% 54
1 3 70% 63
4 3 75% 67.5

2 squat 1 5 50% 60
 1 5 60% 72
4 5 70% 84

3 bench press 1 4 55% 49.5

2 4 65% 58.5
4 4 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5

Wednesday sets reps %

1 deadlift 1 3 50% 80
2 5 60% 96
2 3 70% 112
3 3 75% 120

2 bench press 1 5 55% 49.5

1 5 65% 58.5
4 4 70% 63

3 dips 5 8
4 deadlift from knees 1 3 50% 80
2 4 60% 96
2 3 70% 112
3 3 80% 128

5 lunges 5 5

Friday sets reps %

1 bench press 1 5 50% 45
1 4 60% 54
1 4 70% 63
1 3 75% 67.5
2 2 80% 72
2 1 85% 76.5
2 2 80% 72
1 3 75% 67.5
1 5 65% 58.5
1 5 55% 49.5

2 flat dumbells flies 5 10

3 squat 1 5 50% 60
2 3 60% 72
 2 3 70% 84
4 3 75% 90

4 dips 5 8
5 good mornings 5 5

week 2
Monday sets reps %
1 squat 1 4 50% 60
1 4 60% 72
1 3 70% 84

squat suit 1 3 70% 84

4 2 80% 96

2 bench press 1 3 50% 45

1 3 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

4 2 80% 72

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 3 55% 66
1 3 65% 78
3 3 75% 90

6 good mornings 5 5 40%

Wednesday sets reps %

1 deadlift to knees 1 4 50% 80
1 4 60% 96
3 4 70% 112

2 bench press 1 4 55% 49.5

1 5 65% 58.5
3 4 70% 63

3 flat dumbell flies 5 10

4 deadlift 1 4 50% 80
1 4 60% 96
1 3 70% 112
 deadlift suit 1 3 70% 112
4 3 75% 120

5 lunges 5 5

Friday sets reps %

1 squat 1 4 50% 60
1 4 60% 72
1 3 70% 84
5 3 75% 90

2 bench press 1 5 50% 45

1 4 60% 54
1 4 70% 63
3 3 75% 67.5
1 2 80% 72
2 1 85% 76.5
1 2 80% 72
1 4 75% 67.5
1 5 70% 63
1 5 60% 54
1 6 55% 49.5

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 3 55% 66
1 3 65% 78
3 2 75% 90

6 good mornings 5 5 40%

week 3
Monday sets reps %
1 squat 1 4 50% 60
1 4 60% 72
1 3 70% 84

squat suit 2 3 70% 84

4 3 80% 96

2 bench press 1 3 50% 45

1 3 60% 54
1 3 70% 63
 Bench Shirt 1 3 70% 63
3 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 4 50% 60
1 4 60% 72
4 5 70% 84

6 good mornings 5 5

Wednesday sets reps %

1 deadlift to knees 1 4 50% 80
1 3 60% 96
1 4 70% 112
3 4 75% 120

2 bench press 1 4 50% 45

1 4 60% 54
2 4 70% 63
2 3 75% 67.5
2 2 80% 72
2 1 85% 76.5
2 2 80% 72
2 3 75% 67.5
1 4 70% 63
1 6 65% 58.5
1 6 55% 49.5

flat dumbell flies 5 10

4 deadlift from knees 1 4 60% 96
1 3 70% 112

deadlift suit 1 3 70% 112

3 4 80% 128

5 lunges 5 5
6 abs 3 10

Friday sets reps %

1 bench press 1 4 50% 45
1 4 60% 54
2 3 70% 63
3 3 80% 72
2 squat 1 5 50% 60
1 5 60% 72
1 5 70% 84
4 4 75% 90

3 bench press 1 5 55% 49.5

2 6 65% 58.5
5 4 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5

week 4
Monday sets reps %
1 squat 1 4 50% 60
1 3 60% 72
1 3 70% 84

squat suit 1 3 70% 84

1 3 80% 96
2 2 85% 102

2 bench press 1 3 50% 45

1 3 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

4 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 4 50% 60
1 3 60% 72
1 3 70% 84
4 2 80% 96

6 good mornings 5 5

Wednesday sets reps %

1 bench press 1 3 50% 45
1 3 60% 54
1 3 70% 63
2 3 80% 72
 3 2 85% 76.5

2 deadlift 1 3 50% 80
1 3 60% 96
1 2 70% 112

Deadlift suit 1 2 70% 112

2 3 80% 128
2 2 85% 136

3 bench press 1 5 55% 49.5

1 5 65% 58.5
3 4 75% 67.5

4 flat dumbell flies 5 10

5 lunges 5 5

Friday sets reps %

1 squat 1 4 50% 60
1 3 60% 72
2 3 70% 84
5 3 80% 96

2 bench press 1 5 50% 45

1 5 60% 54
4 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% 45
1 4 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

4 3 75% 67.5

2 squat 1 5 50% 60
1 5 60% 72
 squat suit 1 5 60% 72
5 5 70% 84

3 bench press 1 5 55% 49.5

2 4 65% 58.5
5 4 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5 40%

Wednesday sets reps %

1 deadlift 1 5 50% 80
2 5 60% 96
1 4 70% 112

deadlift suit 1 4 70% 112

4 3 75% 120

2 bench press 1 5 55% 49.5

1 5 65% 58.5
5 4 70% 63

3 dips 5 8
4 deadlift from knees 1 5 50% 80
2 5 60% 96
1 4 70% 112

deadlift suit 1 4 70% 112

4 3 80% 128

5 lunges 5 5

Friday sets reps %

1 bench press 1 6 50% 45
1 5 60% 54
2 4 70% 63
2 3 75% 67.5
2 2 80% 72
2 1 85% 76.5
2 2 80% 72
2 3 75% 67.5
1 5 65% 58.5
 1 7 55% 49.5

2 flat dumbells flies 5 10

3 squat 1 5 50% 60
2 4 60% 72
2 3 70% 84
5 3 75% 90

4 dips 5 8
5 good mornings 5 5

week 6
Monday sets reps %
1 squat 1 5 50% 60
2 4 60% 72
1 3 70% 84

squat suit 1 3 70% 84

5 2 80% 96

2 bench press 1 5 50% 45

1 4 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

6 2 80% 72

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 3 55% 66
1 3 65% 78
4 3 75% 90

6 good mornings 5 5

Wednesday sets reps %

1 deadlift to knees 1 4 50% 80
2 4 60% 96
4 4 70% 112

2 bench press 1 5 55% 49.5

1 5 65% 58.5
4 5 70% 63
3 flat dumbell flies 5 10
4 deadlift 1 4 50% 80
1 4 60% 96
1 3 70% 112

deadlift suit 1 3 70% 112

5 3 75% 120

5 lunges 5 5

Friday sets reps %

1 squat 1 5 50% 60
1 4 60% 72
2 3 70% 84
6 3 75% 90

2 bench press 1 6 50% 45

1 5 60% 54
1 4 70% 63
3 3 75% 67.5
2 2 80% 72
2 1 85% 76.5
2 2 80% 72
1 4 75% 67.5
1 5 70% 63
1 6 60% 54
1 7 50% 45

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 3 55% 66
1 3 65% 78
4 2 75% 90

6 good mornings 5 5

week 7
Monday sets reps %
1 squat 1 5 50% 60
2 4 60% 72
1 3 70% 84

squat suit 1 3 70% 84

5 3 80% 96
2 bench press 1 5 50% 45
1 4 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

5 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 5 50% 60
1 5 60% 72
5 5 70% 84

6 good mornings 5 5

Wednesday sets reps %

1 deadlift to knees 1 4 50% 80
1 4 60% 96
2 4 70% 112
4 4 75% 120

2 bench press 1 6 50% 45

1 5 60% 54
2 4 70% 63
2 3 75% 67.5
2 2 80% 72
2 1 85% 76.5
2 2 80% 72
2 3 75% 67.5
1 4 70% 63
1 6 65% 58.5
1 7 55% 49.5

flat dumbell flies 5 10

4 deadlift from the knees 1 5 60% 96
1 3 70% 112

deadlift suit 1 3 70% 112

4 4 80% 128

5 lunges 5 5
6 abs 3 10

Friday sets reps %

1 bench press 1 5 50% 45
1 4 60% 54
2 3 70% 63
5 3 80% 72

2 squat 1 5 50% 60
1 5 60% 72
2 5 70% 84
5 4 75% 90

3 bench press 1 6 55% 49.5

2 6 65% 58.5
4 6 70% 63

4 flat dumbell flies 5 10

5 good mornings 5 5

week 8
Monday sets reps %
1 squat 1 5 50% 60
1 4 60% 72
1 3 70% 84

squat suit 1 3 70% 84

2 3 80% 96
3 2 85% 102

2 bench press 1 5 50% 45

1 4 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

5 3 80% 72

3 flat dumbell flies 5 10

4 dips 5 8
5 squat 1 5 50% 60
1 4 60% 72
2 3 70% 84
4 2 80% 96

6 good mornings 5 5
 Wednesday sets reps %
1 bench press 1 5 50% 45
1 4 60% 54
2 3 70% 63
2 3 80% 72
3 2 85% 76.5

2 deadlift 1 4 50% 80
1 4 60% 96
1 3 70% 112

deadlift suit 1 3 70% 112

2 3 80% 128
3 2 85% 136

3 bench press 1 5 55% 49.5

1 5 65% 58.5
4 4 75% 67.5

4 flat dumbell flies 5 10

5 lunges 5 5

Friday sets reps %

1 squat 1 5 50% 60
1 4 60% 72
2 3 70% 84
6 3 80% 96

2 bench press 1 5 50% 45

1 5 60% 54
5 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% 60
1 3 60% 72
2 3 70% 84
3 2 75% 90
 bench press 1 3 50% 45
1 3 60% 54
2 3 70% 63
3 2 75% 67.5

Wednesday (skills evaluation)

squats 1 3 50% 60
1 3 60% 72
1 2 70% 84

squat suit 1 2 70% 84

1 2 80% 96
1 1 90% 108
1 1 95% 114

bench press 1 3 50% 45

1 3 60% 54
1 2 70% 63

bench shirt 1 2 70% 63

1 2 80% 72
1 1 90% 81
1 1 95% 85.5

deadlift 1 3 50% 80
1 2 60% 96
1 2 70% 112

deadlift suit 1 2 70% 112

1 2 80% 128
1 1 90% 144
1 1 95% 152

Friday
squats 1 3 50% 60
2 3 60% 72
2 3 70% 84
4 2 75% 90
 bench press 1 3 55% 49.5
2 3 65% 58.5
6 3 75% 67.5

flat dumbell flies 5 10

good mornings 5 5

week 10
Monday sets reps %
1 squats 1 3 50% 60
2 3 60% 72
1 3 70% 84

squat suit 1 3 70% 84

4 2 80% 96

2 bench press 1 3 50% 45

1 3 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

5 3 80% 72

3 flat dumbell flies 5 10

4 squats 1 3 55% 66
2 3 65% 78
4 3 75% 90

Wednesday sets reps %

1 deadlift to knees 1 3 50% 80
2 2 60% 96
2 2 65% 104
3 1 70% 112

2 bench press 1 3 50% 45

1 3 60% 54
2 3 70% 63
2 3 80% 72
3 2 85% 76.5
3 flat dumbell flies 5 10
4 deadlift 1 3 50% 80
1 3 60% 96
1 3 70% 112

deadlift suit 1 3 70% 112

5 3 80% 128

Friday sets reps %

1 bench press 1 3 50% 45
1 3 60% 54
2 3 70% 63
5 3 80% 72

2 squats 1 3 50% 60
2 3 60% 72
2 3 70% 84
6 3 80% 96

3 bench press 1 4 50% 45

1 4 60% 54
4 4 70% 63
4 flat dumbell flies 5 10
5 good mornings 5 5

week 11
Monday sets reps %
1 squats 1 3 50% 60
1 3 60% 72
1 3 70% 84

squat suit 1 3 70% 84

5 2 80% 96

2 bench press 1 3 50% 45

1 3 60% 54
1 3 70% 63

bench shirt 1 3 70% 63

3 2 80% 72
 3 1 85% 76.5

3 flat dumbell flies 4 8

Wednesday sets reps %

1 bench press 1 3 50% 45
1 3 60% 54
2 3 70% 63
5 2 80% 72

4 flat dumbell flies 4 8

2 deadlift 1 3 50% 80
2 3 60% 96
1 3 70% 112

deadlift suit 1 3 70% 112

5 2 75% 120

5 good mornings 4 5

Friday sets reps %

1 squats 1 3 50% 60
2 3 60% 72
2 2 70% 84
3 2 75% 90

2 bench press 1 3 50% 45

1 3 60% 54
2 3 70% 63
4 2 75% 67.5

Week 12
Monday sets reps %
1 bench press 1 3 50% 45
2 3 60% 54
2 2 70% 24.5
4 1 75% 67.5

2 deadlift 1 3 50% 80
 2 2 60% 96
4 2 70% 112

Wednesday sets reps %

1 squats 1 3 50% 60
2 3 60% 72
3 2 70% 84

bench press 1 3 50% 45

2 3 60% 54
3 2 70% 63

Off- thurs and fri

Saturday meet sets reps %

1 Squat 1 3 50% 60
1 3 60% 72
1 2 70% 84

squat suit 1 2 70% 84

1 2 80% 96
opener 1 1 90% 108
1 1 95% 114
1 1 102% 122.4
2 Bench 1 3 50% 45
1 3 60% 54
1 2 70% 63

bench shirt 1 2 70% 63

1 2 80% 72
opener 1 1 90% 81
1 1 95% 85.5
1 1 101% 90.9
3 Deadlift 1 3 50% 80
1 2 60% 96
1 2 70% 112

deadlift suit 1 2 70% 112

1 2 80% 128
opener 1 1 90% 144
1 1 95% 152
1 1 102% 163.2
raw equip
squat 120 squat 120
bench 90 bench 90
dead 160 dead 160

replace these numbers

Saturday

Chinup
*
*
*
*
*
Shoulder Press
*
*
*
*
*
Barbell Row
10
10
10
10
10
Hip Extension
10
10
10
Crunch
10
10
10
10
10