Progressive Gains

	A	B	C	E	F	G	I	J
1		Week 1- Full Body			Week 2- Upper/lower split
2
3	Mon			Monday- Upper	Sets/ Reps	Weight	Thurs- upper
4	BB-OHP	3x5		BB OHP	3x5		BB OHP	3x8
5	Chin up	3x5		DB lateral raise	4x8		DB lateral raise	5x10
6	Bench Press	3x5		BB row	4x5		BB row	5x5
7	Deadlift	3x5		Lat pull down	4x8		Lat pull down	5x8
8	Squat	3x5		bench press	4x5		bench press	5x5
9	Curls	3x8		chest fly	4x8		chest fly	5x10
10	Triceps	3x8		Curls	4x8		Curls	5x8
11				Triceps	4x8		Triceps	5x8
12	Wed
13	Exercise	Sets/Reps	Weight
14	BB-OHP	3x3		Tues- Lower	Sets/Reps	Weight	Fri- lower
15	Chin up	3x3		Deadlift	3x5		Deadlift	4x6
16	Bench Press	3x3		Back squat	3x5		Back squat	4x6
17	Deadlift	3x3		RDL	3x8		RDL	4x10
18	Squat	3x3		Lying leg curl	3x8		Leg curl	4x10
19	Chest fly	3x8		calf press	3x8		calf press	4x10
20	DB lateral raise	3x8		Abs	3x*		Abs	4x*
21
22	Fri			Notes
23	Exercise	Sets/Reps	Weight	BB-OHP= barbell overhead press (standing or seated)
24	BB-OHP	5-3-1-x-x		Chin up= palms in but you can position your hands anyway you like
25	Chin up	5-3-1-x-x		Deadlift= standard (ideal)
26	Bench Press	5-3-1-x-x		Chest fly ideally done with machine or way to stress entire ROM
27	Deadlift	5-3-1-x-x		RDL= Romanial deadlift (or straight-leg deadlift)
28	Squat	5-3-1-x-x		Always use good form!
29	Chest fly	3x8		5-3-1-x-x =do a set of 5 reps, a set of 3, and a set of 1. If you failed any sets, or it was easy, the x-x means do 1 or 2 more sets. Your call.
30	DB lateral raise	3x8
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