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Max
Enter your maxes here:                         Made by ChaseT 2008.05.09
Squat 100.0                        
Bench 100.0                        
Deadlift 100.0                        
Volume Calcs
Volume Calculations             
 Reps     Poundage     Intensity/Average %  
MS Prep Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 92.0 150.0 97.0 339.0  6250.0 10150.0 6680.0 23080.0  0.6793478260869565 0.6766666666666667 0.688659793814433
2.0 86.0 127.0 70.0 283.0  5890.0 8620.0 4700.0 19210.0  0.6848837209302325 0.6787401574803149 0.6714285714285714
3.0 131.0 200.0 114.0 445.0  8770.0 13070.0 7990.0 29830.0  0.6694656488549618 0.6535 0.7008771929824562
4.0 88.0 106.0 94.0 288.0  6270.0 7480.0 6740.0 20490.0  0.7125 0.7056603773584905 0.7170212765957448
Total 397.0 583.0 375.0 1355.0  27180.0 39320.0 26110.0 92610.0  0.6846347607052897 0.6744425385934819 0.6962666666666667
    338.75         
MS Prep2 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 23 23 23 23  23 23 23 23  23 23 23
2.0 23 23 23 23  23 23 23 23  23 23 23
3.0 23 23 23 23  23 23 23 23  23 23 23
4.0 23 23 23 23  23 23 23 23  23 23 23
5.0 23 23 23 23  23 23 23 23  23 23 23
6.0 23 23 23 23  23 23 23 23  23 23 23
Total 23 23 23 23  23 23 23 23  23 23 23
 23   23         
MS Prep3 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 23 23 23 23  23 23 23 23  23 23 23
2.0 23 23 23 23  23 23 23 23  23 23 23
3.0 23 23 23 23  23 23 23 23  23 23 23
4.0 23 23 23 23  23 23 23 23  23 23 23
5.0 23 23 23 23  23 23 23 23  23 23 23
Total 23 23 23 23  23 23 23 23  23 23 23
    23         
MS Comp Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 23 23 23 23  23 23 23 23  23 23 23
2.0 23 23 23 23  23 23 23 23  23 23 23
3.0 23 23 23 23  23 23 23 23  23 23 23
4.0 23 23 23 23  23 23 23 23  23 23 23
5.0 23 23 23 23  23 23 23 23  23 23 23
Total 23 23 23 23  23 23 23 23  23 23 23
#29 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 74.0 108.0 55.0 237.0  4875.0 7035.0 3930.0 15840.0  0.6587837837837838 0.6513888888888889 0.7145454545454545
2.0 101.0 106.0 52.0 259.0  6470.0 6855.0 3710.0 17035.0  0.6405940594059406 0.6466981132075472 0.7134615384615384
3.0 77.0 100.0 48.0 225.0  5515.0 7150.0 3260.0 15925.0  0.7162337662337663 0.715 0.6791666666666667
4.0 90.0 140.0 30.0 260.0  5800.0 9450.0 2220.0 17470.0  0.6444444444444444 0.675 0.74
Total 342.0 454.0 185.0 981.0  22660.0 30490.0 13120.0 66270.0  0.6625730994152046 0.6715859030837004 0.7091891891891892
#30 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 119.0 180.0 63.0 362.0  8090.0 11880.0 4600.0 24570.0  0.6798319327731092 0.66 0.7301587301587301
2.0 89.0 133.0 59.0 281.0  5890.0 8885.0 4060.0 18835.0  0.6617977528089888 0.6680451127819549 0.688135593220339
3.0 106.0 220.0 60.0 386.0  7190.0 14655.0 4525.0 26370.0  0.6783018867924528 0.6661363636363636 0.7541666666666668
4.0 83.0 119.0 26.0 228.0  5810.0 8210.0 1850.0 15870.0  0.7 0.6899159663865546 0.7115384615384616
Total 397.0 652.0 208.0 1257.0  26980.0 43630.0 15035.0 85645.0  0.6795969773299748 0.6691717791411043 0.7228365384615384
#31 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 134.0 182.0 51.0 367.0  8890.0 11880.0 3580.0 24350.0  0.6634328358208955 0.6527472527472526 0.7019607843137255
2.0 88.0 98.0 44.0 230.0  5840.0 6635.0 2975.0 15450.0  0.6636363636363636 0.6770408163265306 0.6761363636363636
3.0 81.0 227.0 42.0 350.0  5620.0 14945.0 3040.0 23605.0  0.6938271604938272 0.6583700440528635 0.7238095238095238
4.0 86.0 85.0 18.0 189.0  5880.0 5990.0 1250.0 13120.0  0.6837209302325582 0.7047058823529412 0.6944444444444444
Total 389.0 592.0 155.0 1136.0  26230.0 39450.0 10845.0 76525.0  0.674293059125964 0.6663851351351352 0.6996774193548387
#32 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 59.0 60.0 13.0 132.0  3970.0 4165.0 920.0 9055.0  0.6728813559322033 0.6941666666666667 0.7076923076923077
2.0 77.0 102.0 41.0 220.0  5395.0 7200.0 2810.0 15405.0  0.7006493506493507 0.7058823529411765 0.6853658536585365
3.0 41.0 63.0 25.0 129.0  2790.0 4385.0 1680.0 8855.0  0.6804878048780487 0.6960317460317461 0.672
4.0 15.0 32.0 15.0 62.0  930.0 2020.0 950.0 3900.0  0.62 0.63125 0.6333333333333333
Total 192.0 257.0 94.0 543.0  13085.0 17770.0 6360.0 37215.0  0.6815104166666667 0.6914396887159533 0.6765957446808512
#37 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 74.0 142.0 70.0 286.0  4875.0 8795.0 4680.0 18350.0  0.6587837837837838 0.6193661971830986 0.6685714285714286
2.0 93.0 113.0 57.0 263.0  6380.0 7410.0 3785.0 17575.0  0.6860215053763441 0.6557522123893805 0.6640350877192982
3.0 109.0 162.0 63.0 334.0  7400.0 10530.0 4480.0 22410.0  0.6788990825688073 0.65 0.7111111111111111
4.0 83.0 118.0 26.0 227.0  5800.0 8110.0 1850.0 15760.0  0.6987951807228916 0.6872881355932203 0.7115384615384616
Total 359.0 535.0 216.0 1110.0  24455.0 34845.0 14795.0 74095.0  0.6811977715877436 0.6513084112149532 0.6849537037037037
#39 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 70.0 82.0 46.0 198.0  4635.0 5365.0 3260.0 13260.0  0.662142857142857 0.6542682926829267 0.708695652173913
2.0 102.0 111.0 52.0 265.0  6370.0 7265.0 3550.0 17185.0  0.6245098039215686 0.6545045045045045 0.6826923076923077
3.0 58.0 100.0 40.0 198.0  4185.0 7150.0 2720.0 14055.0  0.7215517241379311 0.715 0.68
4.0 90.0 140.0 30.0 260.0  5800.0 9450.0 2220.0 17470.0  0.6444444444444444 0.675 0.74
Total 320.0 433.0 168.0 921.0  20990.0 29230.0 11750.0 61970.0  0.6559375 0.6750577367205542 0.6994047619047619
#40 Squat Bench Dead   Squat Bench Dead   Squat Bench Dead
1.0 80.0 188.0 59.0 327.0  5615.0 12450.0 4460.0 22525.0  0.701875 0.6622340425531915 0.7559322033898305
2.0 93.0 125.0 41.0 259.0  6370.0 8520.0 2690.0 17580.0  0.6849462365591399 0.6816 0.6560975609756098
3.0 78.0 158.0 55.0 291.0  5490.0 10600.0 4145.0 20235.0  0.7038461538461539 0.670886075949367 0.7536363636363635
4.0 136.0 145.0 62.0 343.0  9290.0 9730.0 4355.0 23375.0  0.6830882352941177 0.6710344827586207 0.7024193548387097
Total 387.0 616.0 217.0 1220.0  26765.0 41300.0 15650.0 83715.0  0.6916020671834626 0.6704545454545454 0.7211981566820276
#29
 Sheiko          
 Monthly training plan #29          
week 1           
1 day (Monday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 2.0 60.0   8.0 480.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.75 3.0 5.0 75.0   15.0 1125.0  
2.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 5.0 2.0 60.0 10.0 600.0    
  0.7 5.0 5.0 70.0 25.0 1750.0    
3.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 4.0 4.0 70.0   16.0 1120.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 3.0 1.0 50.0     3.0 150.0
  0.6 3.0 2.0 60.0     6.0 360.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.75 3.0 4.0 75.0     12.0 900.0
2.0 Incline Bench press  6.0 4.0       
3.0 Dip  5.0 5.0       
4.0 Deadlift from boxes 0.55 4.0 1.0 55.00000000000001     4.0 220.00000000000003
  0.65 4.0 1.0 65.0     4.0 260.0
  0.75 4.0 2.0 75.0     8.0 600.0
  0.85 3.0 4.0 85.0     12.0 1020.0
5.0 Lunge  5.0 5.0       
6.0 Abs  10.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 4.0 1.0 70.0   4.0 280.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.8 2.0 2.0 80.0   4.0 320.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.7 4.0 1.0 70.0   4.0 280.0  
  0.6 6.0 1.0 60.0   6.0 360.0  
  0.5 8.0 1.0 50.0   8.0 400.0  
2.0 Dumbbell fly  10.0 5.0       
3.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 2.0 60.0 8.0 480.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.75 3.0 5.0 75.0 15.0 1125.0    
4.0 Good morning (sitting)  5.0 5.0       
      74.0 4875.0 108.0 7035.0 55.0 3930.0
week 2           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 2.0 5.0 80.0 10.0 800.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 5.0 80.0   15.0 1200.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Push up  10.0 5.0       
5.0 Front squat 0.45 3.0 2.0 45.0 6.0 270.0    
  0.55 3.0 2.0 55.00000000000001 6.0 330.00000000000006    
  0.6 2.0 4.0 60.0 8.0 480.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 3.0 1.0 50.0     3.0 150.0
  0.6 3.0 1.0 60.0     3.0 180.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.75 2.0 4.0 75.0     8.0 600.0
2.0 Bench press 0.5 6.0 1.0 50.0   6.0 300.0  
  0.6 6.0 2.0 60.0   12.0 720.0  
  0.65 6.0 4.0 65.0   24.0 1560.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift from boxes 0.55 4.0 1.0 55.00000000000001     4.0 220.00000000000003
  0.65 4.0 1.0 65.0     4.0 260.0
  0.75 4.0 2.0 75.0     8.0 600.0
  0.8 4.0 4.0 80.0     16.0 1280.0
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 2.0 5.0 80.0 10.0 800.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 2.0 2.0 80.0   4.0 320.0  
  0.75 3.0 1.0 75.0   3.0 225.0  
  0.65 5.0 1.0 65.0   5.0 325.0  
  0.55 7.0 1.0 55.00000000000001   7.0 385.00000000000006  
3.0 Dumbbell fly  10.0 5.0       
4.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 5.0 2.0 60.0 10.0 600.0    
  0.7 4.0 4.0 70.0 16.0 1120.0    
5.0 Good morning (standing)  5.0 5.0       
      101.0 6470.0 106.0 6855.0 52.0 3710.0
week 3           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.55 5.0 1.0 55.00000000000001 5.0 275.00000000000006    
  0.65 4.0 1.0 65.0 4.0 260.0    
  0.75 3.0 2.0 75.0 6.0 450.0    
  0.85 2.0 4.0 85.0 8.0 680.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 6.0 80.0   18.0 1440.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Push up  10.0 5.0       
5.0 Squat 0.5 3.0 1.0 50.0 3.0 150.0    
  0.6 3.0 1.0 60.0 3.0 180.0    
  0.7 3.0 1.0 70.0 3.0 210.0    
  0.8 3.0 4.0 80.0 12.0 960.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deficit deadlift 0.5 3.0 2.0 50.0     6.0 300.0
  0.6 3.0 2.0 60.0     6.0 360.0
  0.65 3.0 4.0 65.0     12.0 780.0
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 2.0 3.0 80.0   6.0 480.0  
  0.85 2.0 2.0 85.0   4.0 340.0  
  0.8 3.0 2.0 80.0   6.0 480.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift from boxes 0.6 4.0 1.0 60.0     4.0 240.0
  0.7 4.0 2.0 70.0     8.0 560.0
  0.8 3.0 2.0 80.0     6.0 480.0
  0.9 2.0 3.0 90.0     6.0 540.0
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 6.0 80.0 18.0 1440.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 7.0 80.0   21.0 1680.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Press  4.0 5.0       
5.0 Good morning (standing)  5.0 5.0       
      77.0 5515.0 100.0 7150.0 48.0 3260.0
week 4           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 5.0 80.0 15.0 1200.0    
2.0 Bench press 0.55 5.0 1.0 55.00000000000001   5.0 275.00000000000006  
  0.65 5.0 1.0 65.0   5.0 325.0  
  0.75 4.0 5.0 75.0   20.0 1500.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Front squat 0.4 5.0 2.0 40.0 10.0 400.0    
  0.5 4.0 2.0 50.0 8.0 400.0    
  0.6 3.0 3.0 60.0 9.0 540.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 2.0 80.0   6.0 480.0  
  0.85 2.0 3.0 85.0   6.0 510.0  
2.0 Deadlift 0.5 3.0 1.0 50.0     3.0 150.0
  0.6 3.0 1.0 60.0     3.0 180.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.8 3.0 2.0 80.0     6.0 480.0
  0.85 2.0 3.0 85.0     6.0 510.0
  0.8 2.0 3.0 80.0     6.0 480.0
3.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 5.0 4.0 70.0   20.0 1400.0  
4.0 Dumbbell fly  10.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 6.0 80.0 18.0 1440.0    
2.0 Bench press 0.5 6.0 1.0 50.0   6.0 300.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 4.0 2.0 70.0   8.0 560.0  
  0.8 3.0 2.0 80.0   6.0 480.0  
  0.85 2.0 2.0 85.0   4.0 340.0  
  0.8 3.0 2.0 80.0   6.0 480.0  
  0.7 4.0 1.0 70.0   4.0 280.0  
  0.6 6.0 1.0 60.0   6.0 360.0  
  0.5 8.0 1.0 50.0   8.0 400.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Good morning (sitting)  5.0 5.0       
6.0 Abs  10.0 3.0       
      90.0 5800.0 140.0 9450.0 30.0 2220.0
      342.0 22660.0 454.0 30490.0 185.0 13120.0
#30
 Sheiko          
 Monthly training plan #30          
week 1           
1 day (Monday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 2.0 60.0   8.0 480.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 5.0 80.0   15.0 1200.0  
2.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 5.0 80.0 15.0 1200.0    
3.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 5.0 5.0 70.0   25.0 1750.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Squat 0.55 5.0 1.0 55.00000000000001 5.0 275.00000000000006    
  0.65 4.0 1.0 65.0 4.0 260.0    
  0.75 3.0 5.0 75.0 15.0 1125.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 4.0 1.0 50.0     4.0 200.0
  0.6 4.0 2.0 60.0     8.0 480.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.8 3.0 5.0 80.0     15.0 1200.0
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 4.0 2.0 70.0   8.0 560.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.8 2.0 2.0 80.0   4.0 320.0  
  0.85 1.0 2.0 85.0   2.0 170.0  
  0.8 2.0 2.0 80.0   4.0 320.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.7 4.0 1.0 70.0   4.0 280.0  
  0.65 6.0 1.0 65.0   6.0 390.0  
  0.6 8.0 1.0 60.0   8.0 480.0  
  0.55 10.0 1.0 55.00000000000001   10.0 550.0000000000001  
  0.5 12.0 1.0 50.0   12.0 600.0  
3.0 Dumbbell fly  4.0 6.0       
4.0 Deadlift from boxes 0.6 5.0 1.0 60.0     5.0 300.0
  0.7 4.0 2.0 70.0     8.0 560.0
  0.8 3.0 3.0 80.0     9.0 720.0
  0.9 2.0 4.0 90.0     8.0 720.0
5.0 Lunge  5.0 5.0       
6.0 Abs  10.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 2.0 60.0 8.0 480.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 5.0 80.0 15.0 1200.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 2.0 60.0   8.0 480.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 2.0 6.0 80.0   12.0 960.0  
3.0 Dip  6.0 5.0       
4.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 5.0 2.0 60.0 10.0 600.0    
  0.7 4.0 4.0 70.0 16.0 1120.0    
5.0 French press  10.0 5.0       
6.0 Good morning (sitting)  5.0 5.0       
      119.0 8090.0 180.0 11880.0 63.0 4600.0
week 2           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 2.0 60.0 8.0 480.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 2.0 2.0 80.0 4.0 320.0    
  0.9 1.0 3.0 90.0 3.0 270.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 2.0 6.0 80.0   12.0 960.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Push up  10.0 5.0       
5.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 2.0 4.0 80.0 8.0 640.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift up to knees 0.5 4.0 1.0 50.0     4.0 200.0
  0.6 4.0 2.0 60.0     8.0 480.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.75 3.0 4.0 75.0     12.0 900.0
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 4.0 2.0 70.0   8.0 560.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.8 2.0 2.0 80.0   4.0 320.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.7 5.0 2.0 70.0   10.0 700.0  
  0.6 7.0 1.0 60.0   7.0 420.0  
  0.5 9.0 1.0 50.0   9.0 450.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift 0.5 4.0 1.0 50.0     4.0 200.0
  0.6 4.0 1.0 60.0     4.0 240.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.8 3.0 5.0 80.0     15.0 1200.0
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 2.0 60.0   8.0 480.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 2.0 5.0 80.0   10.0 800.0  
2.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 5.0 2.0 60.0 10.0 600.0    
  0.7 5.0 5.0 70.0 25.0 1750.0    
3.0 Bench press 0.55 4.0 1.0 55.00000000000001   4.0 220.00000000000003  
  0.65 3.0 1.0 65.0   3.0 195.0  
  0.75 2.0 5.0 75.0   10.0 750.0  
4.0 Dip  8.0 5.0       
5.0 Leg Press  6.0 5.0       
6.0 Good morning (sitting)  6.0 5.0       
      89.0 5890.0 133.0 8885.0 59.0 4060.0
week 3           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 2.0 60.0 8.0 480.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 5.0 80.0 15.0 1200.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 5.0 80.0   15.0 1200.0  
3.0 Squat 0.5 6.0 1.0 50.0 6.0 300.0    
  0.6 6.0 1.0 60.0 6.0 360.0    
  0.65 6.0 4.0 65.0 24.0 1560.0    
4.0 Bench press 0.55 5.0 1.0 55.00000000000001   5.0 275.00000000000006  
  0.65 5.0 2.0 65.0   10.0 650.0  
  0.75 4.0 4.0 75.0   16.0 1200.0  
5.0 Dumbbell fly  10.0 5.0       
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Deadlift 0.5 4.0 1.0 50.0     4.0 200.0
  0.6 4.0 1.0 60.0     4.0 240.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.8 3.0 3.0 80.0     9.0 720.0
  0.85 2.0 3.0 85.0     6.0 510.0
2.0 Bench press 0.5 6.0 1.0 50.0   6.0 300.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 4.0 2.0 70.0   8.0 560.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.8 2.0 2.0 80.0   4.0 320.0  
  0.85 1.0 2.0 85.0   2.0 170.0  
  0.8 2.0 2.0 80.0   4.0 320.0  
  0.75 3.0 2.0 75.0   6.0 450.0  
  0.7 5.0 1.0 70.0   5.0 350.0  
  0.65 7.0 1.0 65.0   7.0 455.0  
  0.6 9.0 1.0 60.0   9.0 540.0  
  0.55 11.0 1.0 55.00000000000001   11.0 605.0000000000001  
  0.5 13.0 1.0 50.0   13.0 650.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Deadlift from boxes 0.65 5.0 1.0 65.0     5.0 325.0
  0.75 5.0 2.0 75.0     10.0 750.0
  0.85 4.0 4.0 85.0     16.0 1360.0
5.0 Lunge  5.0 5.0       
6.0 Abs  10.0 3.0       
5 day (Friday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 6.0 80.0   18.0 1440.0  
2.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 2.0 80.0 6.0 480.0    
  0.85 2.0 3.0 85.0 6.0 510.0    
  0.8 3.0 3.0 80.0 9.0 720.0    
3.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 2.0 60.0   10.0 600.0  
  0.7 5.0 5.0 70.0   25.0 1750.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Good morning (sitting)  5.0 5.0       
      106.0 7190.0 220.0 14655.0 60.0 4525.0
week 4           
1 day (Monday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 2.0 80.0 6.0 480.0    
  0.85 2.0 2.0 85.0 4.0 340.0    
  0.9 1.0 2.0 90.0 2.0 180.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 2.0 80.0   6.0 480.0  
  0.85 2.0 2.0 85.0   4.0 340.0  
  0.8 3.0 2.0 80.0   6.0 480.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 2.0 4.0 80.0 8.0 640.0    
6.0 Good morning (standing)  5.0 5.0       
3 day (Wednesday)  % reps sets weight      
1.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 4.0 1.0 60.0   4.0 240.0  
  0.7 3.0 2.0 70.0   6.0 420.0  
  0.8 3.0 2.0 80.0   6.0 480.0  
  0.85 2.0 3.0 85.0   6.0 510.0  
2.0 Deadlift 0.5 4.0 1.0 50.0     4.0 200.0
  0.6 4.0 1.0 60.0     4.0 240.0
  0.7 3.0 2.0 70.0     6.0 420.0
  0.8 3.0 2.0 80.0     6.0 480.0
  0.85 2.0 3.0 85.0     6.0 510.0
3.0 Bench press 0.55 5.0 1.0 55.00000000000001   5.0 275.00000000000006  
  0.65 5.0 1.0 65.0   5.0 325.0  
  0.75 4.0 4.0 75.0   16.0 1200.0  
4.0 Dumbbell fly  10.0 5.0       
5.0 Lunge  5.0 5.0       
5 day (Friday)  % reps sets weight      
1.0 Squat 0.5 5.0 1.0 50.0 5.0 250.0    
  0.6 4.0 1.0 60.0 4.0 240.0    
  0.7 3.0 2.0 70.0 6.0 420.0    
  0.8 3.0 6.0 80.0 18.0 1440.0    
2.0 Bench press 0.5 5.0 1.0 50.0   5.0 250.0  
  0.6 5.0 1.0 60.0   5.0 300.0  
  0.7 5.0 5.0 70.0   25.0 1750.0  
3.0 Dumbbell fly  10.0 5.0       
4.0 Dip  8.0 5.0       
5.0 Good morning (sitting)  5.0 5.0       
6.0 Abs  10.0 3.0       
      83.0 5810.0 119.0 8210.0 26.0 1850.0
      397.0 26980.0 652.0 43630.0 208.0 15035.0
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