General Gainz jacked and tan 2.0 sheet | FitFrek.com

	C	D	E	F	G	I	J	K	L	N	O	P	Q	S	T	U	V	X	Y	Z	AA	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AM	AN	AO	AP	AR	AS	AT	AU	AW	AX	AY	AZ	BB	BC	BD	BE	BG	BH	BI	BJ
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2		T1 Movements	Training	(Training Max is an estimated daily 2RM.)						T2 Accessories	Training																T1 Movements	Training	(Training Max is an estimated daily 2RM.)						T2 Accessories	Training
3			Max	T1 Movements should be competition lifts.							Max																	Max	T1 Movements should be competition lifts.							Max
4		Squat	275	Exceptions: Any close variation of a competition lift.						Incline Bench	135																Squat	210	Exceptions: Any close variation of a competition lift.						Incline Bench	122.5
5		Bench Press	225	Examples: Front Squat, Close Grip Bench, opposite DL.						Front Squat	142.5																Bench Press	145	Examples: Front Squat, Close Grip Bench, opposite DL.						Front Squat	142.5
6		Deadlift	315	Sling Shot Bench, High Bar, Low Bar, etc.						Pendlay Row	150																Deadlift	258	Sling Shot Bench, High Bar, Low Bar, etc.
7		OHP	135																								OHP	87.5
8
9		Progression Table (Percentage of Training Max)
10		Week One				Week Two				Week Three				Week Four				Week Five				Week Six					Week Seven				Week Eight				Week Nine				Week Ten				Week Eleven				Week 12
11	From	7/25/2022	Enter as decimal			8/1/2022				8/8/2022				8/15/2022				8/22/2022				8/29/2022					9/5/2022				9/12/2022				9/19/2022				9/26/2022				10/3/2022				10/10/2022
12	To	7/31/2022	(Ex: .85 = 85%)			8/7/2022				8/14/2022				8/21/2022				8/28/2022				9/4/2022					9/11/2022				9/18/2022				9/25/2022				10/2/2022				10/9/2022				10/16/2022
51			T1 lifts: 3 to 5 minutes max after the RM set, aiming for 2 to 3 minutes between singles. T2 lifts: 2 to 4 minutes max after the RM set, aiming for 1 to 2 minutes between half-sets. T3 lifts: 30 to 90 seconds between T3 sets.
52	Training Schedule		In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still.																									The purpose of these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with additional work based off that RM.
53			T1 AMRAPS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.																							<<< BLOCK 1 / BLOCK 2 >>>		Find written RM then use the percentage of that RM and complete the listed reps and sets. AMRAPS always optional depending on physical and mental state. If killing it attempt RM PR's and total volume base PR's each week.
54		Week 1				Week 2				Week 3				Week 4				Week 5				Week 6	T1 Test Week				Week 7				Week 8				Week 9				Week 10				Week 11				Week 12
55		Day One				Day One				Day One				Day One				Day One				Day One	T2 Deload Week				Day One				Day One				Day One				Day One				Day One				Day One
56	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
57	1	Back Squat	Find 10RM			Back Squat	Find 8RM			Back Squat	Find 6RM			Back Squat	Find 5RM			Back Squat	Find 4RM			Back Squat	Find 3RM			1	Back Squat	Find 6RM			Back Squat	Find 4RM			Back Squat	Find 2RM			Back Squat	Find 5RM			Back Squat	Find 3RM			Back Squat	Find 1RM
58	1	RM: 160	10RM	5	2 -- 4 -- 6	RM: 167.5	8RM	4	2 -- 4 -- 6	RM:	6RM	1	2 -- 6 -- 9	RM:	5RM	1	1 -- 5 -- 8	RM:185 x 4	4RM	1	1 -- 4 -- 7	RM: 190 x 3	3RM	1	1 -- 3 -- 6	1	RM:	6RM	1	2 -- 6 -- 9	RM:	4RM	1	1 -- 4 -- 7	RM:	85%	1	5+	RM:	5RM	1	1 -- 5 -- 8	RM:	3RM	1	1 -- 3 -- 6
59	1	Sets:				Sets:				Sets:				Sets:				Sets: 4 x 1				Sets: 5 x 1				1	Sets:				Sets:				Sets:				Sets:				Sets:
60	2a	2" Deficit Deadlift	Find 10RM			2" Deficit Deadlift	Find 9RM			2" Deficit Deadlift	Find 8RM			2" Deficit Deadlift	Find 7RM			2" Deficit Deadlift	Find 6RM			T2 Rest				2a	Sumo Deadlift	Find 10RM			Sumo Deadlift	Find 9RM			Sumo Deadlift	Find 9RM	4	5	Sumo Deadlift				Sumo Deadlift
61		RM:	10RM	5	2 -- 4 -- 6	RM:	9RM	4 -- 5	2 -- 4 -- 6	RM:	8RM	4	2 -- 4 -- 6	RM:	7RM	3 -- 4	2 -- 4 -- 6	RM:	6RM	3	2 -- 4 -- 6						RM:	10RM	5	2 -- 4 -- 6	RM:	9RM	4 -- 5	2 -- 4 -- 6	RM:	8RM	4	2 -- 4 -- 6	RM:	7RM	3 -- 4	2 -- 4 -- 6	RM:	6RM	3	2 -- 4 -- 6
62		Sets:				Sets:				Sets:				Sets:				Sets:									AMRAP:				AMRAP:				AMRAP:				AMRAP:				AMRAP:
63	2b	Leg Press	?	15	3MRS	Leg Press	?	12	3MRS	Leg Press	?	10	3MRS	Leg Press	?	8	3MRS	Leg Press	?	6	3MRS																						T2b & T2c Rest				T2 Rest
64	2c	Barbell Row	?	15	3MRS	Barbell Row	?	12	3MRS	Barbell Row	?	10	3MRS	Barbell Row	?	8	3MRS	Barbell Row	?	6	3MRS					2b	Leg Press	?	12	3MRS	Leg Press	?	10	3MRS	Leg Press	?	8	3MRS	Leg Press	?	6	3MRS					T3 Rest
65	3a	Leg Curl	?	20	3MRS	Leg Curl	?	18	3MRS	Leg Curl	?	16	3MRS	Leg Curl	?	14	3MRS	Leg Curl	?	12	3MRS	Leg Curl	?	10	3MRS	2c	Chest Supported Row	?	12	3MRS	Barbell Row	?	10	3MRS	Barbell Row	?	8	3MRS	Barbell Row	?	6	3MRS
66	3b	Leg Extension	?	20	3MRS	Leg Extension	?	18	3MRS	Leg Extension	?	16	3MRS	Leg Extension	?	14	3MRS	Leg Extension	?	12	3MRS	Leg Extension	?	10	3MRS	3a	Week 7 T3 Rest All Days				Abs	?	18	3MRS	Abs	?	16	3MRS	Abs	?	14	3MRS	Abs	?	12	3MRS
67	3c	DB Hammer Curl	?	20	3MRS	DB Hammer Curl	?	18	3MRS	DB Hammer Curl	?	16	3MRS	DB Hammer Curl	?	14	3MRS	DB Hammer Curl	?	12	3MRS	DB Hammer Curl	?	10	3MRS	3b	T3 Variety Option:	Switch some T2 & T3's			Abs	?	18	3MRS	Abs	?	16	3MRS	Abs	?	14	3MRS	Abs	?	12	3MRS
68																										3c		around this 2nd half.			Concentration Curl	?	18	3MRS	Concentration Curl	?	16	3MRS	Concentration Curl	?	14	3MRS	Concentration Curl	?	12	3MRS
69		Day Two				Day Two				Day Two				Day Two				Day Two				Day Two					Day Two				Day Two				Day Two				Day Two				Day Two				Day Two
70	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
71	1	Bench Press	Find 10RM			Bench Press	Find 8RM			Bench Press	Find 6RM			Bench Press	Find 5RM			Bench Press	Find 4RM			Bench Press	Find 3RM			1	Bench Press	Find 6RM			Bench Press	Find 4RM			Bench Press	Find 2RM			Bench Press	Find 5RM			Bench Press	Find 3RM			Bench Press	Find 1RM
72	1	RM: 105	10RM	5	2 -- 4 -- 6	RM: 110	8RM	4	2 -- 4 -- 6	RM: 110	6RM	1	2 -- 6 -- 9	RM:	5RM	1	1 -- 5 -- 6	RM: 125 x 4	4RM	1	1 -- 4 -- 7	RM:	3RM	1	1 -- 3 -- 6	1	RM:	6RM	1	2 -- 6 -- 9	RM:	4RM	1	1 -- 4 -- 7	RM:	85%	1	5+	RM:	5RM	1	1 -- 5 -- 8	RM:	3RM	1	1 -- 3 -- 6
73	1	Sets:				Sets:				Sets: 2 x 3				Sets:				Sets: 4 x 1				Sets:				1	Sets:				Sets:				Sets:				Sets:				Sets:
74	2a	Close Grip bench	Find 10RM	5	2 -- 4 -- 6	Close Grip bench	Find 9RM			Close Grip bench	Find 8RM			Close Grip bench	Find 7RM			Close Grip bench	Find 6RM			T2 Rest				2a	Pendlay Row	10RM	5	2 -- 4 -- 6	Pendlay Row	9RM	4 -- 5	2 -- 4 -- 6	Pendlay Row	8RM	4	2 -- 4 -- 6	Pendlay Row	7RM	3 -- 4	2 -- 4 -- 6	Pendlay Row	6RM	3	2 -- 4 -- 6	Pendlay Row	Find 1RM
75		RM: 90	10RM	5	2 -- 4 -- 6	RM: 100	9RM	4 -- 5	2 -- 4 -- 6	RM: 110	8RM	4	2 -- 4 -- 6	RM:	7RM	3 -- 4	2 -- 4 -- 6	RM:	6RM	3	2 -- 4 -- 6						RM:				RM:				RM:				RM:				RM:
76		Sets:				Sets:				Sets: 2 x 3				Sets:				Sets:									Sets:				Sets:				Sets:				Sets:				Sets:
77	2b	Incline Bench	?	15	3MRS	Incline Bench	?	12	3MRS	Incline Bench	?	10	3MRS	Incline Bench	?	8	3MRS	Incline Bench	?	6	3MRS																						T2b & T2c Rest				T2 Rest
78	2c	DB Shoulder Press	?	15	3MRS	DB Shoulder Press	?	12	3MRS	DB Shoulder Press	?	10	3MRS	DB Shoulder Press	?	8	3MRS	DB Shoulder Press	?	6	3MRS					2b	Incline Bench	?	12	3MRS	Incline Bench	?	10	3MRS	Incline Bench	?	8	3MRS	Incline Bench	?	6	3MRS					T3 Rest
79	3a	Lateral raise	?	20	3MRS	Lateral raise	?	18	3MRS	Lateral raise	?	16	3MRS	Lateral raise	?	14	3MRS	Lateral raise	?	12	3MRS	Lateral raise	?	10	3MRS	2c	DB Shoulder Press	?	12	3MRS	DB Shoulder Press	?	10	3MRS	DB Shoulder Press	?	8	3MRS	DB Shoulder Press	?	6	3MRS
80	3b	Rear Delt Fly	?	20	3MRS	Rear Delt Fly	?	18	3MRS	Rear Delt Fly	?	16	3MRS	Rear Delt Fly	?	14	3MRS	Rear Delt Fly	?	12	3MRS	Rear Delt Fly	?	10	3MRS	3a	T3 Rest				Lateral raise	?	18	3MRS	Lateral raise	?	16	3MRS	Lateral raise	?	14	3MRS	Machine Lateral Raise	?	12	3MRS
81	3d	Cable Tricep Push Down	?	20	3MRS	Cable Tricep Push Down	?	18	3MRS	Cable Tricep Push Down	?	16	3MRS	Cable Tricep Push Down	?	14	3MRS	Cable Tricep Push Down	?	12	3MRS	Cable Tricep Push Down	?	10	3MRS	3b					Curl	?	18	3MRS	Curl	?	16	3MRS	Curl	?	14	3MRS	Curl	?	12	3MRS
82																										3c					Rear Delt Flye	?	18	3MRS	Rear Delt Flye	?	16	3MRS	Rear Delt Flye	?	14	3MRS	Rear Delt Flye	?	12	3MRS
83		Day Three				Day Three				Day Three				Day Three				Day Three				Day Three					Day Three				Day Three				Day Three				Day Three				Day Three				Day Three
84	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
85	1	Deadlift	Find 10RM			Deadlift	Find 8RM			Deadlift	Find 6RM			Deadlift	Find 5RM			Deadlift	Find 4RM			Deadlift	Find 3RM			1	Deadlift	Find 6RM			Deadlift	Find 4RM			Deadlift	Find 2RM			Deadlift	Find 5RM			Deadlift	Find 3RM			Deadlift	Find 1RM
86	1	RM: 170	10RM	5	2 -- 4 -- 6	RM: 190	8RM	4	2 -- 4 -- 6	RM: 200	6RM	1	2 -- 6 -- 9	RM: 210 x 3	5RM	1	1 -- 5 -- 6	RM:	4RM	1	1 -- 4 -- 7	RM:	3RM	1	1 -- 3 -- 6	1	RM:	6RM	1	2 -- 6 -- 9	RM:	4RM	1	1 -- 4 -- 7	RM:	85%	1	5+	RM:	5RM	1	1 -- 5 -- 8	RM:	3RM	1	1 -- 3 -- 6
87	1	AMRAP:				Sets: 0				Sets: 6 x 1				Sets: 2 x 1, 1 x 3				Sets:				Sets:				1	Sets:				Sets:				Sets:				Sets:				Sets:
88	2a	Front squat	Find 10RM	5	2 -- 4 -- 6	Front squat	Find 9RM			Front squat	Find 8RM			Front squat	Find 7RM			Front squat	Find 6RM			T2 Rest				2a	Front Squat	10RM	5	2 -- 4 -- 6	Front Squat	9RM	4 -- 5	2 -- 4 -- 6	Front Squat	8RM	4	2 -- 4 -- 6	Front Squat	7RM	3 -- 4	2 -- 4 -- 6	Front Squat	6RM	3	2 -- 4 -- 6	Front Squat	Find 1RM
89		RM:	10RM	5	2 -- 4 -- 6	RM:	9RM	4 -- 5	2 -- 4 -- 6	RM:110	8RM	4	2 -- 4 -- 6	RM: 120 x 7	7RM	3 -- 4	2 -- 4 -- 6	RM:	6RM	3	2 -- 4 -- 6						RM:				RM:				RM:				RM:				RM:
90		Sets:				Sets:				Sets: 0				Sets: 0				Sets:									Sets:				Sets:				Sets:				Sets:				Sets:
91	2b	Back Step Lunge	?	15	3MRS	Back Step Lunge	?	12	3MRS	Back Step Lunge	?	10	3MRS	Back Step Lunge	?	8	3MRS	Back Step Lunge	?	6	3MRS																						T2b & T2c Rest				T2 Rest
92	2c	Pulldown	?	15	3MRS	Pulldown	?	12	3MRS	Pulldown	?	10	3MRS	Pulldown	?	8	3MRS	Pulldown	?	6	3MRS					2b	Deadlift Row	?	12	3MRS	Deadlift Row	?	10	3MRS	Deadlift Row	?	8	3MRS	Deadlift Row	?	6	3MRS					T3 Rest
93	3a	Leg Extension	?	20	3MRS	Leg Extension	?	18	3MRS	Leg Extension	?	16	3MRS	Leg Extension	?	14	3MRS	Leg Extension	?	12	3MRS	Leg Extension	?	10	3MRS	2c	Lat Pull Down	?	12	3MRS	Lat Pull Down	?	10	3MRS	Lat Pull Down	?	8	3MRS	Lat Pull Down	?	6	3MRS
94	3b	Leg Curl	?	20	3MRS	Leg Curl	?	18	3MRS	Leg Curl	?	16	3MRS	Leg Curl	?	14	3MRS	Leg Curl	?	12	3MRS	Leg Curl	?	10	3MRS	3a	T3 Rest				Wide Grip Cable Row	?	18	3MRS	Wide Grip Cable Row	?	16	3MRS	Wide Grip Cable Row	?	14	3MRS	Wide Grip Cable Row	?	12	3MRS
95	3d	EZ Bar Curl	?	20	3MRS	EZ Bar Curl	?	18	3MRS	EZ Bar Curl	?	16	3MRS	EZ Bar Curl	?	14	3MRS	EZ Bar Curl	?	12	3MRS	Wide Grip Lat Pull Down	?	10	3MRS	3b					Squeeze DB Press	?	18	3MRS	Squeeze DB Press	?	16	3MRS	Squeeze DB Press	?	14	3MRS	Squeeze DB Press	?	12	3MRS
96																						EZ Bar Curl	?	10	3MRS	3c					Concentration curl	?	18	3MRS	Concentration curl	?	16	3MRS	Concentration curl	?	14	3MRS	Concentration curl	?	12	3MRS
97		Day Four				Day Four				Day Four				Day Four				Day Four				Day Four					Day Four				Day Four				Day Four				Day Four				Day Four				Day Four
98	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
99	1	Military Press	Find 10RM			Military Press	Find 8RM			Military Press	Find 6RM			Military Press	Find 5RM			Military Press	Find 4RM			Military Press	Find 3RM			1	Military Press	Find 6RM			Military Press	Find 4RM			Military Press	Find 2RM			Military Press	Find 5RM			Military Press	Find 3RM			Military Press	Find 1RM
100	1	RM:	10RM	5	2 -- 4 -- 6	RM:	8RM	4	2 -- 4 -- 6	RM: 80 x 7	6RM	1	2 -- 6 -- 9	RM:	5RM	1	1 -- 5 -- 6	RM:	4RM	1	1 -- 4 -- 7	RM: 87.5 x 4	3RM	1	1 -- 3 -- 6	1	RM: 85kg x 6	6RM	1	2 -- 6 -- 9	RM:	4RM	1	1 -- 4 -- 7	RM:	85%	1	5+	RM:	5RM	1	1 -- 5 -- 8	RM:	3RM	1	1 -- 3 -- 6
101	1	Sets:				Sets:				Sets: 2 x 3				Sets:				Sets:				Sets: 4 x 1				1	Sets: 2 x3				Sets:				Sets:				Sets:				Sets:
102	2a	Incline Bench	Find 10RM	5	2 -- 4 -- 6	Incline Bench	Find 9RM			Incline Bench	Find 8RM			Incline Bench	Find 7RM			Incline Bench	Find 6RM			T2 Rest				2a	CG Bench Press	10RM	5	2 -- 4 -- 6	CG Bench Press	9RM	4 -- 5	2 -- 4 -- 6	CG Bench Press	8RM	4	2 -- 4 -- 6	CG Bench Press	7RM	3 -- 4	2 -- 4 -- 6	CG Bench Press	6RM	3	2 -- 4 -- 6	Incline Bench	Find 1RM
103																											RM: 100kg x 10				RM:				RM:				RM:				RM:
104		RM:	10RM	5	2 -- 4 -- 6	RM:	9RM	4 -- 5	2 -- 4 -- 6	RM: 80 x 10	8RM	4	2 -- 4 -- 6	RM: 95 x 7	7RM	3 -- 4	2 -- 4 -- 6	RM:	6RM	3	2 -- 4 -- 6						Sets: 2 x 5				Sets:				Sets:				Sets:				Sets:
105		Sets:				Sets:				Sets: 4 x 5				Sets: 4 x 3				Sets:									Barbell Row	?	12	3MRS	Barbell Row	?	10	3MRS	Barbell Row	?	8	3MRS	Barbell Row	?	6	3MRS
106	2b	Push Press	?	15	3MRS	Push Press	?	12	3MRS	Push Press	?	10	3MRS	Dumbell Sitting Strict Press	?	8	3MRS	Dumbell Sitting Strict Press	?	6	3MRS						Abs	?	12	3MRS	Abs	?	10	3MRS	Abs	?	8	3MRS	Abs	?	6	3MRS	T2b & T2c Rest
107	3a	Cable OH Tricep Ext.	?	20	3MRS	Cable OH Tricep Ext.	?	18	3MRS	Cable OH Tricep Ext.	?	16	3MRS	Cable OH Tricep Ext.	?	14	3MRS	Cable OH Tricep Ext.	?	12	3MRS	Cable OH Tricep Ext.	?	10	3MRS	3a	T3 Rest				Squeeze DB Press	?	18	3MRS	Squeeze DB Press	?	16	3MRS	Squeeze DB Press	?	14	3MRS	Squeeze DB Press	?	12	3MRS	T3 Rest
108	3b	Machine Lateral Raise	?	20	3MRS	Machine Lateral Raise	?	18	3MRS	Machine Lateral Raise	?	16	3MRS	Machine Lateral Raise	?	14	3MRS	Machine Lateral Raise	?	12	3MRS	Machine Lateral Raise	?	10	3MRS	3b					Cable OH Tricep Ext	?	18	3MRS	Cable OH Tricep Ext	?	16	3MRS	Cable OH Tricep Ext	?	14	3MRS	Cable OH Tricep Ext	?	12	3MRS
109	3c	Pec Flye	?	20	3MRS	Pec Flye	?	18	3MRS	Pec Flye	?	16	3MRS	Pec Flye	?	14	3MRS	Pec Flye	?	12	3MRS	Pec Flye	?	10	3MRS	3c					Rear Delt Fly	?	18	3MRS	Rear Delt Fly	?	16	3MRS	Rear Delt Fly	?	14	3MRS	Rear Delt Fly	?	12	3MRS
141		Day Five				Day Five				Day Five				Day Five				Day Five				Day Five					Day Five				Day Five				Day Five				Day Five				Day Five				Day Five
142	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Tier	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set	Exercise	Weight	Rep	Set
143	1	Push Press	Find 10RM			Push Press	Find 8RM			Push Press	Find 6RM			Push Press	Find 5RM			Push Press	Find 4RM			Push Press	Find 3RM			1	Push Press	Find 6RM			Push Press	Find 4RM			Push Press	Find 2RM			Push Press	Find 5RM			Push Press	Find 3RM			Push Press	Find 1RM
144	1	RM:	10RM	5	2 -- 4 -- 6	RM:	8RM	4	2 -- 4 -- 6	RM:	6RM	1	2 -- 6 -- 9	RM: 95 x 4	5RM	1	1 -- 5 -- 6	RM:	4RM	1	1 -- 4 -- 7	RM:	3RM	1	1 -- 3 -- 6	1	RM:	6RM	1	2 -- 6 -- 9	RM:	4RM	1	1 -- 4 -- 7	RM:	85%	1	5+	RM:	5RM	1	1 -- 5 -- 8	RM:	3RM	1	1 -- 3 -- 6
145	1	Sets:				Sets:				Sets:				Sets: 4 x 1				Sets:				Sets:				1	Sets:				Sets:				Sets:				Sets:				Sets:
146	2a	Pendlay Row	Find 10RM	5	2 -- 4 -- 6	Pendlay Row	Find 9RM			Pendlay Row	Find 8RM			Pendlay Row	Find 7RM			Pendlay Row	Find 6RM							2a	Incline Bench	Find 10RM			Incline Bench	Find 9RM			Incline Bench	Find 8RM			Incline Bench	Find 7RM			Incline Bench	Find 6RM			T2 Rest
147		RM:	10RM	5	2 -- 4 -- 6	RM:	9RM	4 -- 5	2 -- 4 -- 6	RM:	8RM	4	2 -- 4 -- 6	RM:	7RM	3 -- 4	2 -- 4 -- 6	RM:	6RM	3	2 -- 4 -- 6						RM:	10RM	5	2 -- 4 -- 6	RM:	9RM	4 -- 5	2 -- 4 -- 6	RM:	8RM	4	2 -- 4 -- 6	RM:	7RM	3 -- 4	2 -- 4 -- 6	RM:	6RM	3	2 -- 4 -- 6
148		Sets:				Sets:				Sets:				Sets:				Sets:									Sets:				Sets:				Sets:				Sets:				Sets:
149	2b	Dumbbell Bench	?	15	3MRS	Dumbbell Bench	?	12	3MRS	Dumbbell Bench	?	10	3MRS	Dumbbell Bench	?	8	3MRS	Dumbbell Bench	?	6	3MRS	T2 Rest				2b	Dumbbell Bench	?	12	3MRS	Dumbbell Bench	?	10	3MRS	Dumbbell Bench	?	8	3MRS	Dumbbell Bench	?	6	3MRS					T3 Rest
150	2c	Pulldown	?	15	3MRS	Pulldown	?	12	3MRS	Pulldown	?	10	3MRS	Pulldown	?	8	3MRS	Pulldown	?	6	3MRS					2c	Pulldown	?	12	3MRS	Pulldown	?	10	3MRS	Pulldown	?	8	3MRS	Pulldown	?	6	3MRS
151	3a	Rear Delt Fly	?	20	3MRS	Rear Delt Fly	?	18	3MRS	Rear Delt Fly	?	16	3MRS	Rear Delt Fly	?	14	3MRS	Rear Delt Fly	?	12	3MRS	Rear Delt Fly	?	12	3MRS	3a	T3 Rest				Rear Delt Fly	?	18	3MRS	Rear Delt Fly	?	16	3MRS	Rear Delt Fly	?	14	3MRS	Rear Delt Fly	?	12	3MRS
152	3b	Pec Flye	?	20	3MRS	Pec Flye	?	18	3MRS	Pec Flye	?	16	3MRS	Pec Flye	?	14	3MRS	Pec Flye	?	12	3MRS	Pec Flye	?	12	3MRS	3b					Pec Flye	?	18	3MRS	Pec Flye	?	16	3MRS	Pec Flye	?	14	3MRS	Pec Flye	?	12	3MRS
153	3c	EZ Bar Curl	?	20	3MRS	EZ Bar Curl	?	18	3MRS	EZ Bar Curl	?	16	3MRS	EZ Bar Curl	?	14	3MRS	EZ Bar Curl	?	12	3MRS	EZ Bar Curl	?	12	3MRS	3c					EZ Bar Curl	?	18	3MRS	EZ Bar Curl	?	16	3MRS	EZ Bar Curl	?	14	3MRS	EZ Bar Curl	?	12	3MRS
154
155
156
157
158
159		General Training Guidance																T3 Progression Guide
160		(+)	Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!															Example: (From the workout above)
161			Paused Variants (+) means last set is held for a few seconds longer, without compromising form/safety.															Incline Bench	?	10	3MRS
162		(?)	See "T3 Progression Guide" >>>															Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
163		Rep Out Rule:	Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.															Then complete 3 additional Max Rep Sets (MRS) with that same weight.
164		Feeling Run Down?																Do not push to failure. Always leave 1-2 reps in the tank.
165		Perform all these																Expect rep counts to drop as each set progresses.
166		steps for 1 week:																Attempt to beat T3 weights and volumes when you're feeling good.
167		Rest Guide:	T1: 3-5 Minutes
168		(Between Sets)	T2: 2-3 Minutes
169			T1: 60-90 Seconds