Cycle 1 Monday
Week
Movement Bench Press Press
1RM (Est) 150 130
1RM (Train) 135 117
Warm-up PVC Pipe Stretching + 30 Burpees
Warmup Set x 5 (50%) 70 60
Set 1 x 5 (65%) 90 75
Set 2 x 5 (75%) 100 90
Set 3 x 5+ (85%) 115 100
Set 3 Max Rep
Assistance 1 Tricep kickbacks 5 x 12
Assistance 2 Bicep Curls 5 x 12
Ab Workout Slam ball Russian Twists 5 x 12 Warm-up PVC Pipe Stretching + 30 Burpees
Warmup Set x 5 (55%) 75 65
Set 1 x 3 (70%) 95 80
Set 2 x 3 (80%) 110 95
Set 3 x 3+ (90%) 120 105
Set 3 Max Rep
Assistance 1 Tricep overhead extensions 5 x 12 Assistance 2 Bicep Concentration Curls 5 x 12
Ab Workout Ball slams with tight knee 5 x 12 Warm-up PVC Pipe Stretching + 30 Burpees
Warmup Set x 5 (60%) 80 70
Set 1 x 5 (75%) 100 90
Set 2 x 3 (85%) 115 100
Set 3 x 1+ (95%) 130 110
Set 3 Max Rep
Assistance 1 Tricep kickbacks 5 x 12
Assistance 2 Bicep Hammer Curls 5 x 12 Ab Workout Situps with slam ball presses 5 x 12
Warm-up PVC Pipe Stretching + 30 Burpees
Warmup Set x 5 (30%) 40 35 Set 1 x 5 (40%) 55 45 Set 2 x 5 (50%) 70 60 Set 3 x 5 (60%) 80 70 Assistance 1 Dips 5 x 12 Assistance 2 Chins 5 x 12 Ab Workout V-ups 5 x 12 Week 1 ( 5's) Week 2 ( 3's) Week 3 ( 5/3/ 1's) Week 4 ( Delo ad)
Cycle 1
Monday Thursday Sunday
Overhead Squat Power Clean Front Squat Power Snatch
75 140 175 100
67.5 126 157.5 90
PVC Pipe Stretching + 30 Burpees 1K Row + 1min Max Single Unders 50 Wallballs @ 14Lbs
35 65 80 45
45 80 100 60
50 95 120 70
55 105 135 75
Tricep kickbacks 5 x 12 Good Mornings 5 x 12 DB Military Press Seated 5 x 12
Bicep Curls 5 x 12 DB Rows 5 x 12 Reverse Hypers 5 x 12
Slam ball Russian Twists 5 x 12 Plank 5 x 30 seconds Hollow body hold 5 x 30 seconds PVC Pipe Stretching + 30 Burpees 1K Row + 1min Max Single Unders 50 Wallballs @ 14Lbs
35 70 85 50
45 90 110 65
55 100 125 70
60 115 140 80
Tricep overhead extensions 5 x 12 Good Mornings 5 x 12 DB Front,Side,Lat Raises 5 x 12
Bicep Concentration Curls 5 x 12 Barbell Rows 5 x 12 Reverse Hypers 5 x 12
Ball slams with tight knee 5 x 12 Abmat Situps 5 x 12 Toe to Bar 5 x 12
PVC Pipe Stretching + 30 Burpees 1K Row + 1min Max Single Unders 50 Wallballs @ 14Lbs
40 75 95 55
50 95 120 70
55 105 135 75
65 120 150 85
Tricep kickbacks 5 x 12 Good Mornings 5 x 12 Overhead plate lunges 5 x 12
Bicep Hammer Curls 5 x 12 KB Swings 5 x 12 Reverse Hypers 5 x 12
Situps with slam ball presses 5 x 12 Abroll 5 x 12 GHD Situps (Med ball) 5 x 12
PVC Pipe Stretching + 30 Burpees 1K Row + 1min Max Single Unders 50 Wallballs @ 14Lbs
20 40 45 25
25 50 65 35
35 65 80 45
40 75 95 55
Dips 5 x 12 Good Mornings 5 x 12 KB Military Press Seated 5 x 12
Chins 5 x 12 KB Snatch 5 x 12 Reverse Hypers 5 x 12
V-ups 5 x 12 DB Side Bends Hyper-extensions on GHD
Week 1 ( 5's) Week 2 ( 3's) Week 3 ( 5/3/ 1's) Week 4 ( Delo ad)
Cycle 1
Sunday
Deadlift Back Squat
250 225 225 202.5 50 Wallballs @ 14Lbs 115 100 145 130 170 150 190 170
DB Military Press Seated 5 x 12 Reverse Hypers 5 x 12 Hollow body hold 5 x 30 seconds
50 Wallballs @ 14Lbs 125 110 160 140 180 160 205 180 DB Front,Side,Lat Raises 5 x 12 Reverse Hypers 5 x 12 Toe to Bar 5 x 12 50 Wallballs @ 14Lbs 135 120 170 150 190 170 215 190
Overhead plate lunges 5 x 12 Reverse Hypers 5 x 12 GHD Situps (Med ball) 5 x 12
50 Wallballs @ 14Lbs
70 60
90 80
115 100
135 120
KB Military Press Seated 5 x 12 Reverse Hypers 5 x 12 Hyper-extensions on GHD Week 1 ( 5's) Week 2 ( 3's) Week 3 ( 5/3/ 1's) Week 4 ( Delo ad)
Using 22Lb Bar Bar Weight One Side Plates 20 22 25 22 1 30 22 2.5 1 35 22 5 1 40 22 5 2.5 1 45 22 10 1 50 22 10 2.5 1 55 22 15 1 60 22 15 2.5 1
Using 45 Lbs Bar Bar Weight One Side Plates
65 45 10 70 45 10 2.5 75 45 15 80 45 15 2.5 85 45 10 10 90 45 10 10 2.5 95 45 25 100 45 25 2.5 105 45 25 5 110 45 25 5 2.5 115 45 35 120 45 35 2.5 125 45 35 5 130 45 35 5 2.5 135 45 45 140 45 45 2.5 145 45 45 5 150 45 45 5 2.5 155 45 45 10 160 45 45 10 2.5 165 45 45 15 170 45 45 15 2.5 175 45 45 10 10 180 45 45 10 10 185 45 45 25 190 45 45 25 2.5 195 45 45 25 5 200 45 45 25 5 205 45 45 25 5 210 45 45 25 10 215 45 45 25 10 220 45 45 25 15 225 45 45 25 15 230 45 45 35 10 235 45 45 25 25 240 45 45 25 25 245 45 45 25 25 250 45 45 25 25 255 45 45 35 25 260 45 45 35 25 265 45 45 35 25 270 45 45 35 25 275 45 45 45 25 280 45 45 45 25 285 45 45 45 25 290 45 45 45 25 295 45 45 45 35 300 45 45 45 35 305 45 45 45 35 310 45 45 45 35 315 45 45 45 45
320 45 45 45 45 325 45 45 45 45 330 45 45 45 45 335 45 45 45 45 340 45 45 45 45 345 45 45 45 45 350 45 45 45 45
One Side Plates Total Weight 22 24 29 34 39 44 49 54 59
One Side Plates Total Weight
65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 2.5 180 185 190 195 2.5 200 5 205 2.5 210 5 215 2.5 220 5 225 2.5 230 235 2.5 240 5 245 5 2.5 250 255 2.5 260 5 265 5 2.5 270 275 2.5 280 5 285 5 2.5 290 295 2.5 300 5 305 5 2.5 310 315
2.5 320 5 325 5 2.5 330 10 335 10 2.5 340 15 345 15 2.5 350
Workout day
Time Food Protein Fats
Early Morning 1 Beet 2.2 0.1
1 med Carrot 0.6 0.2 100 g Kale 4.3 0.9 1/2 Lemon 0.3 0.1 1 tsp Ginger 0 0 1 tbsp Chia Seeds 3 5 205.9
Breakfast 1 packet (28 g) instant oat quaker 4 2
4 cooked Bacon Slices 10 10
2 xtra-L organic omega-3 eggs 14 9
2 tbsp Almond Butter 6 16
585
Lunch 2 cups raw Broccoli 5 1
1 100 % whole wheat trader joe's tortilla 5 3
6 oz Chicken 36 2.5
406.5
Pre-workout 1 medium Banana 1.3 0.4
1 scoop Whey 30 1.9
2 pitted dates 0 0
417.9
Post-workout 1 scoop Vitargo 0 0
1 serving Progenex Recovery 23 1
2 pitted dates 0 0
417
Dinner 1 cup cooked basmati rice 5.5 0.6
1 pitted date 0 0
4 oz Chicken 25 1.5
1 tbsp Coconut Oil 0 14
498.9
Bed Time Coconut Milk 2 14
1 scoop whey 24 1.5
Unsweet cocoa 1 0
1 tbsp Almond Butter 3 8
Total 395.5
Workout day Rest Day Carbs Fiber Sugar Time
8 2.3 6 Early Morning 6 1.7 2.9 9 1.4 0 2.5 0.8 0.7 0.4 0 0 1 6 0 19 3 0 Breakfast 0 0 0 2 0 0 8 0 0 12 4.8 3.2 Lunch 29 5 1 0 0 0 27 3.1 14 Pre-workout 5 0 1.25 36 4 32 35 0 0 Post-workout 8 2 5 36 4 32 40 0.6 0 Dinner 18 2 16 0 0 0 0 0 0 2 0 4 Bed Time 4 0 1 6 0 0 4 0 0 Total 317.9 40.7 119.05 Total
Rest Day
Food Protein Fats Carbs Fiber Sugar
1 Beet 2.2 0.1 8 2.3 6 1 med Carrot 0.6 0.2 6 1.7 2.9 100 g Kale 4.3 0.9 9 1.4 0 1/2 Lemon 0.3 0.1 2.5 0.8 0.7 1 tsp Ginger 0 0 0.4 0 0 1 tbsp Chia Seeds 3 5 1 6 0
1 packet (28 g) instant oat quaker 4 2 19 3 0
4 cooked Bacon Slices 10 10 0 0 0
2 xtra-L organic omega-3 eggs 14 9 2 0 0
2 tbsp Almond Butter 6 16 8 0 0
2 cups raw Broccoli 5 1 12 4.8 3.2
1 100 % whole wheat trader joe's tortilla 5 3 29 5 1
6 oz Chicken 36 2.5 0 0 0 1 medium Banana 1.3 0.4 27 3.1 14 1 scoop Whey 30 1.9 5 0 1.25 273.9 1 scoop whey 24 1.5 4 0 1 125.5
1 cup cooked basmati rice 5.5 0.6 40 0.6 0
1 pitted date 0 0 18 2 16 4 oz Chicken 25 1.5 0 0 0 1 tbsp Coconut Oil 0 14 0 0 0 Coconut Milk 2 14 2 0 4 1 scoop whey 24 1.5 4 0 1 Unsweet cocoa 1 0 6 0 0 1 tbsp Almond Butter 3 8 4 0 0 0 2491.2 206.2 93.2 206.9 30.7 51.05
Rest Day
Time Food Protein Fats Carbs
Breakfast 1 packet (28 g) instant oat quaker 4 2 19
2 eggs 14 9 2
1 tbsp Almond Butter 3 8 4
Lunch 1 cup raw Broccoli 2.5 0.5 6
6 oz Chicken 36 2.5 0
3 oz Guac 1.67 12.17 7.29
1 tbsp Almond Butter 3 8 4
Pre-workout1/2 scoop vitargo 0 0 35
1 scoop Whey 24 1.5 3
Post-workou1 scoop Vitargo 0 0 35
1 serving Progenex Recovery 23 1 8
1 cup broccoli 2.5 0.5 6 150 gms boiled Yam 2.2 0.22 41.25 6 oz Chicken 36 2.5 0 1 tbsp Coconut Oil 0 14 0 Total 151.87 61.89 170.54 1846.65
Rest Day Fiber Sugar 3 0 0 0 CBL Control 0 0 P 135 237 C 180 125 2.4 1.6 F 60 125 0 0 1800 2573 5.6 0.6 0 0 0 0 0 1.25 0 0 2 5 2.4 1.6 5.846 0.772 0 0 0 0 21.246 10.822
