Full-Body A
Front Squats 3×5 | 82.5kg
Failed on 2nd | Turned down to 72.5kg
Incline Bench 3×5 | 90kg
Failed on 1st | Turned down to 80kg
Weighted Chinup 3×5 | 22.5kg
Cable Rows 3×15 | 28.75kg
Full-Body B
Front Squats 3×5 | 82.5kg
Failed on 2nd | Turned down to 72.5kg
OHP 3×5 | 55kg
Deadlift 2×5 | 115kg
Weighted Chinup 3×5 | 20kg
Leg Raises 4×10
Full-Body A
Front Squats 3×5 | 80kg
Incline Bench 3×5 | 87.5kg
Weighted Chinup 3×5 | 20kg
Cable Face Pulls 3×15 | 13.75kg
Full-body B
Front Squats 3×5 | 77.5kg
OHP 3×5 | 50kg
Deadlift 2×5 | 110kg
Weighted Chinup 3×5 | 20kg
Full-body A
Front Squats 3×5 | 75kg
Incline Bench 3×5 | 85kg
Weighted Chinup 3×5 | 20kg (!)
Cable Face Pulls 3×15 | 13.75kg
Lower Strength
Front Squat
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 62.5 | 72.5 | 82.5 | 57.5 | 35 |
Leg Extensions
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 45 | 50 | 55 | 45 | 40 |
Back Extensions 2×6-8 | 15kg
Leg Raise 2×10
Upper Strength
Incline Bench Press 82.5kg | 4×5
Bench DB 2x28kg | 3×10
Upper Back Row Machine 55kg | 3×10
Lat Pull Parallel Grip 70kg | 3×6-8
Shoulder Press 45kg | 3×8
EZ Narrow Scott Curl 32kg | 3×10
EZ Wide/Narrow Scull Crusher 32kg | 3×10
Lower Strength
Front Squat 3×5 | 75kg
Deadlift 1×5 | 110kg
Lounge 3×16 | 32kg
Calve Raise 3×10-15 | 25kg
Leg Raise 3×10
Upper Hyper
| Excersise | Reps | Weight (kg) |
| Flat Bench | 7, 5, 3, 12, 20 | 75, 85, 95, 65, 55 |
| Chinups or LAT | 7, 5, 3, 12, 20 | 65, 75, 90, 55, 45 |
| 30′ Bench DB | 6-8 | 2×28 |
| Cable Rows | 6-8 | 44 |
Lower Hyper
Front Squat
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 60 | 70 | 80 | 55 | 32.5 |
Leg Curl
| Reps | 7 | 5 | 3 | 12 | 20 |
| Weight (kg) | 45 | 50 | 55 | 45 | 40 |
Leg Press 3×10 | 100kg
Back Extensions 3×8 | 15kg