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Client Information How long have you been consistently
training?
Name LJ Height 180cm 2-5 years
Age 23 Weight 85kg
Gender Male Gal Weight 88kg !hest HamstringsArms !al"es
Current PRs (please e
#ack $%&at 'lat #ench !n"entinal (ead
1*M Weight *e+s 1*M Weight *e+s 1*M Weight
1,0 1,0 1 120 120 1 200 200
Monay !uesay "enesay !hursay #riay
"eek $ Ler .l /++er .l Ler $trength
"eek % Ler .l /++er .l Ler $trength
"eek &rceed t Lean Mass Mesc
"eek '
Pick % pper an % ower *oy Parts +ou, ike !o#ocus -n !his
*lock
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Pick ./ercise 0ariations1
23uat #ack $%&at 0ertical Press $eated (&mell ress
Hori4ontal Press 'lat #ench Hori4ontal Pull endlay * )rm r4
5ealift !n"entinal (eadli)t 0ertical Pull Ne&tral Gri+ Lat
&lldn
pper 6ccessory $ (# rnated Gri+ #ench ower 6ccessory $ Lying
Hamstring !&rlpper 6ccessory % !lse Gri+ #ench ower 6ccessory %
$eated !al) *aise
nter in kg)
li)t endlay * )rm r4
*e+s 1*M Weight *e+s
1 80 8
2aturay 2unay
/++er $trength
/++er $trength
cle 1
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6ntrd&ctry #lck$essin 3
#ack $%&at $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 10 5 1-2 m 2 t 3 50 10 30 50 10 30 50 10
Week 2 7 10 100 1-2 m 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
!n"entinal (eadli)t $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 10 120 1-2 m 2 t 3 1200 10 30 1200 10 30 1200 10
Week 2 7 10 125 1-2 m 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
Lying Hamstring !&rl $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *Week 1 3 10 1-2 m
2 t 3 500 10 30
Week 2 3 10 W195: 1-2 m 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
$eated !al) *aise $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 10 1-2 m 2 t 3
Week 2 3 10 W195: 1-2 m 1 t 2
Week 3 rceed t Lean Mass Mescycle 1Week 7
75 (egree #ack ;
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6ntrd&ctry #lck$essin 7
'lat #ench $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 10 >25 1-2 m 2 t 3
Week 2 7 10 >5 1-2 m 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
endlay * )rm r4 $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 10 ,0 1-2 m 2 t 3
Week 2 7 10 ,25 1-2 m 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
A= 1? $eated (&mell ress $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *Week 1 3 10 30s 2
t 3
Week 2 3 10 W195: 30s 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
A= 2? Ne&tral Gri+ Lat &lldn $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 10 30s 2 t 3
Week 2 3 10 W195: 30s 1 t 2
Week 3 rceed t Lean Mass Mescycle 1Week 7
=riset 1? *+e 'ace &lls $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 12 0 2 t 3
Week 2 3 12 W195: 0 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
=riset 2? (# rnated Gri+ #ench $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 12 0 2 t 3
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6ntrd&ctry #lck$essin ,
'lat #ench $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 7 5 85 2-3 m 1 t 2
Week 2 7 , 85 2-3 m 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
endlay * )rm r4 $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 7 5 >0 2-3 m 1 t 2
Week 2 7 , >0 2-3 m 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
A= 1? $eated (&mell ress $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *Week 1 3 , t 8
$1910: 30s 1 t 2
Week 2 7 , t 8 $1910: 30s 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
A= 2? Ne&tral Gri+ Lat &lldn $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 , t 8 $1910: 30s 1 t 2
Week 2 7 , t 8 $1910: 30s 1 t 2
Week 3rceed t Lean Mass Mescycle 1Week 7
$&+erset 1? (# rnated Gri+ #ench $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 , t 8 $1910: 0 1 t 2
Week 2 7 , t 8 $1910: 0 1 t 2
Week 3rceed t Lean Mass Mescycle 1
Week 7
$&+erset 2? !lse Gri+ #ench $et 1 $et 2 $et 3
Week $ets *e+s Lad *est *6* W * *6* W * *6* W *
Week 1 3 , t 8 $1910: 1 m 1 t 2
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6ntrd&ctry #lck$essin >
Mnthly =tal.l&me
,750
Week 1 =tal .l&me ,750
Week 2 =tal .l&me 0
$essin 1 =tal .l&me ,750
$essin 2 =tal .l&me 0
$essin 3 =tal .l&me 0
$essin 7 =tal .l&me 0
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6ntrd&ctry #lck$essin 8
.l&me Lad A"erage *6*
2850 3
0 @(6.0B
0 @(6.0B0 @(6.0B
.l&me Lad A"erage *6*
3,00 3
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
500 3
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
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6ntrd&ctry #lck$essin
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
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6ntrd&ctry #lck$essin 10
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
in .l&me
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6ntrd&ctry #lck$essin 11
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
0 @(6.0B
0 @(6.0B
.l&me Lad A"erage *6*
0 @(6.0B
0 @(6.0B
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6ntrd&ctry #lck$essin 12
