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To make your own copy: Log in to a Google Account --> Choose SpreadSheet --> File --> Copy) - Thanks, FitFrek
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Current Training Max:Squat80Bench85Deadlift85OHP85
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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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MondayBench55.0x865.0x670.0x470.0x470.0x470.0x565.0x660.0x755.0x8+Back, Chest, Shoulders Arms
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OHP45.0x650.0x560.0x360.0x560.0x760.0x460.0x660.0x8
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TuesdaySquat60.0x570.0x375.0x1+70.0x370.0x365.0x360.0x555.0x550.0x5+Legs, Abs
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Sumo Deadlift45.0x550.0x560.0x360.0x560.0x760.0x460.0x660.0x8
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Wednesday
OHP65.0x570.0x380.0x1+75.0x370.0x370.0x365.0x560.0x555.0x5+Back, Shoulders, Arms
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Incline Bench35.0x645.0x550.0x350.0x550.0x750.0x450.0x650.0x8
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ThursdayDeadlift65.0x570.0x380.0x1+75.0x370.0x370.0x365.0x360.0x355.0x3+Legs, Abs
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Front Squat30.0x535.0x545.0x345.0x545.0x745.0x445.0x645.0x8
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FridayBench65.0x570.0x380.0x1+75.0x370.0x570.0x365.0x560.0x355.0x5+Back, Chest, Arms
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C.G.Bench35.0x645.0x550.0x350.0x550.0x750.0x450.0x650.0x8
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Accessory RoutineReplace chart entries as desired to target weaknessSBD TOTALUpper Body Push-Pull Balance
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DayExerciseSetsRepsWeightRestBased on estimated 1RM
Push Reps
300Count & enter reps
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MondayWeighted Chinup55BW+552m278 Lb
Pull Reps
700(Per Mon-Fri cycle)
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Machine Cable Row3151801m
Ratio:
1:2.3Ratio 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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ThursdayFarmer 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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SaturdayBarbell 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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