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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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Current Training Max:Squat100Bench100Deadlift100OHP100
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Routine:5 Day
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DayExerciseSet 1Set 2Set 3Set 4Set 5Set 6Set 7Set 8Set 9Accessory Muscle Groups
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MondayBench65.0x875.0x685.0x485.0x485.0x480.0x575.0x670.0x765.0x8+Back, Chest, Shoulders Arms
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OHP50.0x660.0x570.0x370.0x570.0x770.0x470.0x670.0x8
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TuesdaySquat75.0x585.0x395.0x1+90.0x385.0x380.0x375.0x570.0x565.0x5+Legs, Abs
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Sumo Deadlift50.0x560.0x570.0x370.0x570.0x770.0x470.0x670.0x8
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Wednesday
OHP75.0x585.0x395.0x1+90.0x385.0x380.0x375.0x570.0x565.0x5+Back, Shoulders, Arms
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Incline Bench40.0x650.0x560.0x360.0x560.0x760.0x460.0x660.0x8
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Thursday
Deadlift75.0x585.0x395.0x1+90.0x385.0x380.0x375.0x370.0x365.0x3+Legs, Abs
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Front Squat35.0x545.0x555.0x355.0x555.0x755.0x455.0x655.0x8
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FridayBench75.0x585.0x395.0x1+90.0x385.0x580.0x375.0x570.0x365.0x5+Back, Chest, Arms
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C.G.Bench40.0x650.0x560.0x360.0x560.0x760.0x460.0x660.0x8
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Accessory RoutineReplace chart entries as desired to target weaknessSBD TOTALUpper Body Push-Pull Balance
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DayExercise
Sets
RepsWeightRestBased on estimated 1RM
Push Reps
300Count & enter reps
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MondayWeighted Chinup55BW+552m333 Lb
Pull Reps
700(Per Mon-Fri cycle)
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Machine Cable Row3151801m
Ratio:
1:2.3
Ratio Goal: >1:2
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Machine Lat Pulldown3121501mGoal:?Lb
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Cable Chest Fly312501m
You pick.
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Hammer Curl38-10401m
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?
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TuesdayDumbbell Side Bend3121051.5m
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Leg Curl3121601m
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Calf Raise3201901.5m
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Ab Routine???1m
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?
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?
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Wednesday
Weighted chinups55BW+552m
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Cable Lat Pulldown5151401m
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Machine Row5122901.5m
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Dumbbell Side Raise310351m
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DB Arnold Press312501.5m
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Hammer Curl310401m
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Thursday
Farmer Carry21/4 mile55/hand2m
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Leg Curl Machine3121601m
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Ab Routine???1m
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?
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?
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?
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FridayWeighted Chinups55BW+552m
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Barbell Yates Row3101851.5m
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Face Pull315801m
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Dumbbell Fly312551m
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Hammer Curl31237.51m
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?
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Saturday
Barbell Upright Row3101051.5m
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(On 6-dayBarbell Row552252m
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variation)Hyperextension415BW+451m
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Farmer Carry11/4 mile70/hand2m
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Ab Routine???1m
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