Workout 1
Exercise Sets Reps % 1RM
Standing Shoulder Press 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Dip 5 15
Chin-Up 5 10
Workout 2
Exercise Sets Reps % 1RM
Deadlift 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Good Morning 5 12
Hanging Leg Raise 5 15
Workout 3
Exercise Sets Reps % 1RM
Bench Press 3
Week 1 5 65,75,85
Week 2 3 70,80,95
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Dumbbell Chest Press 5 15
Dumbbell Row 5 10
Workout 4
Exercise Sets Reps % 1RM
Squat 3
Week 1 5 65,75,85
Week 2 3 70,80,90
Week 3 5/3/1 75,85,95
Week 4 5 40,50,60
Leg Press 5 15
Leg Curl 5 10