Sample Body Building Block

	A	B	C	D	E	F	G	I	J	K	L	M	N	O
1	Block 1
2	Week 1 (Introduction)							Week 2
3	Day 1	Sets	Reps	Weight	RPE	Rest	Notes	Day 1	Sets	Reps	Weight	RPE	Rest	Notes
4	Flat DB Bench	3	8		8	2min		Flat DB Bench	4	8		8	2min
5	Incline DB Bench	2	8			1min		Incline DB Bench	3	8			1min
6	DB shoulder Press	2	8			1min		DB shoulder Press	3	8			1min
7	Tempo Lat Raise (3s down)	2	8			1min		Tempo Lat Raise (3s down)	3	8			1min
8	Dips	2	10			1min		Dips	3	10			1min
9	Rear Delt Row	2	10			1min		Rear Delt Row	3	10			1min
10	Cable overhead tricep extension	2	10-12			1min		Cable overhead tricep extension	3	10-12			1min
11	Cable Tricep extension	2	15			1min		Cable Tricep extension	3	15			1min
12
13	Day 2	Sets	Reps	Weight	RPE	Rest	Notes	Day 2	Sets	Reps	Weight	RPE	Rest	Notes
14	Hack squat	3	10		8	2min		Hack squat	4	10		8	2min
15	Bulgarian SS	2	12			1min		Bulgarian SS	3	12			1min
16	SL Leg Press	2	8			1min		SL Leg Press	3	8			1min
17	Leg extensions	2	12-15			1min		Leg extensions	3	12-15			1min
18	Hip Abduction (2 second holds)	2	20			1min		Hip Abduction (2 second holds)	3	20			1min
19	Hip Adduction (2 second holds)	2	20			1min		Hip Adduction (2 second holds)	3	20			1min
20	Tempo Laying Hamsting Curl (2s down)	2	12-15			1min		Tempo Laying Hamsting Curl (2s down)	3	12-15			1min
21	SL step ups	2	10			1min		SL step ups	3	10			1min
22	Standing calve raises	2	20			1min		Standing calve raises	2	20			1min
23
24	Day 3	Sets	Reps	Weight	RPE	Rest	Notes	Day 3	Sets	Reps	Weight	RPE	Rest	Notes
25	BB Row	3	8		8	2min		BB Row	4	8		8	2min
26	Machine Low Row	2	8			1min		Machine Low Row	3	8			1min
27	SA DB Row	2	10-12			1min		SA DB Row	3	10-12			1min
28	Cable Row	2	12-15			1min		Cable Row	3	12-15			1min
29	Lat Pull down	2	12			1min		Lat Pull down	3	12			1min
30	EZ bar preacher curl	2	8			Super set: 1min		EZ bar preacher curl	3	8			Super set: 1min
31	DB hammer curl	2	10-12			Super set: 1min		DB hammer curl	3	10-12			Super set: 1min
32	Dead hang - scap retracted	2	30s			1min		Dead hang - scap retracted	2	30s			1min
33
34	Day 4	Sets	Reps	Weight	RPE	Rest	Notes	Day 4	Sets	Reps	Weight	RPE	Rest	Notes
35	RDL	3	8		8	2min		RDL	4	8		8	2min
36	DB SL RDL	2	10-12			1min		DB SL RDL	3	10-12			1min
37	Hip Thrust	2	10			1min		Hip Thrust	4	10			1min
38	Hamstring Curl	2	12-15			1min		Hamstring Curl	3	12-15			1min
39	Hip Abduction (2 second holds)	2	20			1min		Hip Abduction (2 second holds)	3	20			1min
40	Hip Adduction (2 second holds)	2	20			1min		Hip Adduction (2 second holds)	3	20			1min
41	Leg extension	2	12-15			1min		Leg extension	3	12-15			1min
42	Standing calve raises	2	20			1min		Standing calve raises	2	20			1min
43
44	Day 5	Sets	Reps	Weight	RPE	Rest	Notes	Day 5	Sets	Reps	Weight	RPE	Rest	Notes
45	BB Back Squat	3	6		8	2min		BB Back Squat	4	6		8	2min
46	Leg Press	2	8-10			1min		Leg Press	3	8-10			1min
47	B-stance Hip thrust	2	12			1min		B-stance Hip thrust	4	12			1min
48	Machine Low Row	2	8			1min		Machine Low Row	3	8			1min
49	Cable SA row	2	10-12			1min		Cable SA row	3	10-12			1min
50	Pull ups	3	5			1min		Pull ups	5	5			1min
51	overhead cable Tricep extension	2	12-15			1min		overhead cable Tricep extension	3	12-15			1min
52	DB curl	2	8			1min		DB curl	3	8			1min
53	Skull Crushers	2	12			1min		Skull Crushers	3	12			1min
54
55
56
57	Week 3							Week 4
58	Day 1	Sets	Reps	Weight	RPE	Rest	Notes	Day 1	Sets	Reps	Weight	RPE	Rest	Notes
59	Flat DB Bench	4	8		8	2min		Flat DB Bench	4	8		8	2min
60	Incline DB Bench	3	8			1min		Incline DB Bench	3	8			1min
61	DB shoulder Press	3	8			1min		DB shoulder Press	3	8			1min
62	Tempo Lat Raise (3s down)	3	8			1min		Tempo Lat Raise (3s down)	3	8			1min
63	Dips	3	10			1min		Dips	3	10			1min
64	Rear Delt Row	3	10			1min		Rear Delt Row	3	10			1min
65	Cable overhead tricep extension	3	10-12			1min		Cable overhead tricep extension	3	10-12			1min
66	Cable Tricep extension	3	15			1min		Cable Tricep extension	3	15			1min
67
68	Day 2	Sets	Reps	Weight	RPE	Rest	Notes	Day 2	Sets	Reps	Weight	RPE	Rest	Notes
69	Hack squat	4	10		8	2min		Hack squat	4	10		8	2min
70	Bulgarian SS	3	12			1min		Bulgarian SS	3	12			1min
71	SL Leg Press	3	8			1min		SL Leg Press	3	8			1min
72	Leg extensions	3	12-15			1min		Leg extensions	3	12-15			1min
73	Hip Abduction (2 second holds)	3	20			1min		Hip Abduction (2 second holds)	3	20			1min
74	Hip Adduction (2 second holds)	3	20			1min		Hip Adduction (2 second holds)	3	20			1min
75	Tempo Laying Hamsting Curl (2s down)	3	12-15			1min		Tempo Laying Hamsting Curl (2s down)	3	12-15			1min
76	SL step ups	3	10			1min		SL step ups	3	10			1min
77	Standing calve raises	2	20			1min		Standing calve raises	2	20			1min
78
79	Day 3	Sets	Reps	Weight	RPE	Rest	Notes	Day 3	Sets	Reps	Weight	RPE	Rest	Notes
80	BB Row	4	8		8	2min		BB Row	4	8		8	2min
81	Machine Low Row	3	8			1min		Machine Low Row	3	8			1min
82	SA DB Row	3	10-12			1min		SA DB Row	3	10-12			1min
83	Cable Row	3	12-15			1min		Cable Row	3	12-15			1min
84	Lat Pull down	3	12			1min		Lat Pull down	3	12			1min
85	EZ bar preacher curl	3	8			Super set: 1min		EZ bar preacher curl	3	8			Super set: 1min
86	DB hammer curl	3	10-12			Super set: 1min		DB hammer curl	3	10-12			Super set: 1min
87	Dead hang - scap retracted	2	30s			1min		Dead hang - scap retracted	2	30s			1min
88
89	Day 4	Sets	Reps	Weight	RPE	Rest	Notes	Day 4	Sets	Reps	Weight	RPE	Rest	Notes
90	RDL	4	8		8	2min		RDL	4	8		8	2min
91	DB SL RDL	3	10-12			1min		DB SL RDL	3	10-12			1min
92	Hip Thrust	4	10			1min		Hip Thrust	4	10			1min
93	Hamstring Curl	3	12-15			1min		Hamstring Curl	3	12-15			1min
94	Hip Abduction (2 second holds)	3	20			1min		Hip Abduction (2 second holds)	3	20			1min
95	Hip Adduction (2 second holds)	3	20			1min		Hip Adduction (2 second holds)	3	20			1min
96	Leg extension	3	12-15			1min		Leg extension	3	12-15			1min
97	Standing calve raises	2	20			1min		Standing calve raises	2	20			1min
98
99	Day 5	Sets	Reps	Weight	RPE	Rest	Notes	Day 5	Sets	Reps	Weight	RPE	Rest	Notes
100	BB Back Squat	4	6		8	2min		BB Back Squat	4	6		8	2min