Example - 3 day split¶
This notebook shows features of streprogen, the Python strength program generator.
Contributions to the code are welcome. :)
[1]:
!pip install streprogen matplotlib --quiet
Imports¶
[2]:
from streprogen import Program, reps_to_intensity, progression_diffeq
import matplotlib.pyplot as plt
import functools
A custom periodization function¶
Let’s replace the default progression function with a wave function.
[3]:
plt.figure(figsize=(8, 4))
plt.title("Relationship between weeks and general strength progression")
duration = 8
weeks = list(range(1, duration + 1))
def progress(weeks, start_weight, final_weight, start_week, final_week):
"""Custom progress function.
You can define any function here, but it must have the signature:
func(weeks, start_weight, final_weight, start_week, final_week)
"""
# Setting k=0 below makes the function perfectly linear
# Setting k>0 makes the function increasingly non-linear
base = progression_diffeq(weeks, start_weight, final_weight, start_week, final_week, k=1)
period = 3
amplitude = 0.05
return (1 + amplitude*((weeks - 1) % period - period // 2) / (period - 1))*base
custom = [progress(w, start_weight=100, final_weight=120, start_week=1, final_week=duration) for w in weeks]
default = [Program._default_progression_func(w, start_weight=100, final_weight=120, start_week=1, final_week=duration) for w in weeks]
# Plot the two functions
plt.plot(weeks, custom, '-o', label="Custom progress function")
plt.plot(weeks, default, '-o', label="Default progress function")
plt.xlabel("Weeks"); plt.ylabel("Weight")
plt.legend(); plt.grid(); plt.tight_layout()
Program setup¶
Below is the code creating the program.
- It’s a relatively straightforward split program, mostly using defaults.
- You will have to add your own values for the exercises, i.e. the weights.
- We demonstrate some more advanced features and commented on them.
[4]:
program = Program(
# The name of the training program
name='3DaySplitWithPeriodization',
duration=duration,
# The baseline number of repetitions per dynamic exercise.
reps_per_exercise=22,
# Units for the weights, typically 'kg', 'lbs' or '' (empty)
units='kg',
# What the weights are rounded to (closest multiple of this number)
round_to=5,
# Set intensity
intensity=80,
# Override the default progression function with out own
progression_func=progress
)
# Use the random module to generate some random set/rep schemes
import random
random.seed(123)
def random_set_ret_scheme(week):
return random.choice(["3x12", "4x10", "5x8"])
# --------------------------------------------------
# ---- INPUT YOUR OWN 1RMs AS START WEIGHTS BELOW --
# ---- Carefully assess the program, then go back --
# ---- and adjust further if necessary. --
# --------------------------------------------------
with program.Day("Day A - Chest/tri"):
program.DynamicExercise(name="Bench", start_weight=100)
# BW stands for body weight, so if you weigh 80kg and it says 90kg,
# then you add 10kg in a belt
program.DynamicExercise(name="Dips", start_weight=105, min_reps=4)
# For this specific exercise we change the rounding
program.DynamicExercise(name="Incline bench", start_weight=80, round_to=2.5)
program.StaticExercise("French press", random_set_ret_scheme)
with program.Day("Day B - Back/bi"):
program.DynamicExercise(name="Light squats", start_weight=100, min_reps=4)
# Below we decrease the reps and increase the intensity of deadlifts a little
program.DynamicExercise(name="Deadlifts", start_weight=140, reps=15, max_reps=5, min_reps=2, intensity=89)
program.DynamicExercise(name="Seated rows", start_weight=90, min_reps=5, intensity=79)
program.StaticExercise("Chin ups", "4x8")
program.StaticExercise("Curls", random_set_ret_scheme)
with program.Day("Day C - Legs"):
program.DynamicExercise(name="Heavy Squats", start_weight=120)
program.DynamicExercise(name="Bench", start_weight=105)
program.DynamicExercise(name="Stiffleg DLs", start_weight=100)
program.StaticExercise("Chin ups", "3x10")
program.StaticExercise("Claf raises", random_set_ret_scheme)
Render the program¶
[5]:
# Do the computations and render a program. Might take a few seconds.
program.render()
/home/tommy/Desktop/github/streprogen/streprogen/program.py:357: UserWarning: WARNING: The exercise 'Seated rows' is restricted to repetitions in the range [5, 8].
This maps to intensities in the range [75.5, 84.3], but the goal average intensity is 75.0,
which is not achievable with this rep range.
SOLUTION: Either (1) change the repetition range, (2) change the desired intensity
or (3) ignore this message. The software will do it's best to remedy this.
warnings.warn(msg)
Print and save the program¶
[6]:
print(program)
----------------------------------------------------------------
Program: 3DaySplitWithPeriodization
Program parameters
duration: 8
reps_per_exercise: 22
intensity: 80
units: kg
----------------------------------------------------------------
Exercise information
Day A - Chest/tri
Bench 100kg -> 112kg
reps: [3, 8] weekly inc.: 1.5%
Dips 105kg -> 117.6kg
reps: [4, 8] weekly inc.: 1.5%
Incline bench 80kg -> 89.6kg
reps: [3, 8] weekly inc.: 1.5%
French press 3x12
Day B - Back/bi
Light squats 100kg -> 112kg
reps: [4, 8] weekly inc.: 1.5%
Deadlifts 140kg -> 156.8kg
reps: [2, 5] weekly inc.: 1.5%
Seated rows 90kg -> 100.8kg
reps: [5, 8] weekly inc.: 1.5%
Chin ups 4x8
Curls 4x10
Day C - Legs
Heavy Squats 120kg -> 134.4kg
reps: [3, 8] weekly inc.: 1.5%
Bench 105kg -> 117.6kg
reps: [3, 8] weekly inc.: 1.5%
Stiffleg DLs 100kg -> 112kg
reps: [3, 8] weekly inc.: 1.5%
Chin ups 3x10
Claf raises 3x12
----------------------------------------------------------------
Program
Week 1
Day A - Chest/tri
Bench 8 x 75kg 8 x 75kg 8 x 75kg
Dips 8 x 75kg 8 x 75kg 8 x 75kg
Incline bench 8 x 60kg 8 x 60kg 8 x 60kg
French press 4x10
Day B - Back/bi
Light squats 8 x 75kg 8 x 75kg 8 x 75kg
Deadlifts 5 x 115kg 5 x 115kg 5 x 115kg 4 x 120kg
Seated rows 8 x 65kg 8 x 65kg 8 x 65kg
Chin ups 4x8
Curls 4x10
Day C - Legs
Heavy Squats 8 x 90kg 8 x 90kg 8 x 90kg
Bench 8 x 75kg 8 x 75kg 8 x 75kg
Stiffleg DLs 8 x 75kg 8 x 75kg 8 x 75kg
Chin ups 3x10
Claf raises 3x12
Week 2
Day A - Chest/tri
Bench 8 x 75kg 8 x 75kg 8 x 75kg
Dips 8 x 80kg 8 x 80kg 8 x 80kg
Incline bench 8 x 62.5kg 8 x 62.5kg 8 x 62.5kg
French press 3x12
Day B - Back/bi
Light squats 8 x 75kg 8 x 75kg 8 x 75kg
Deadlifts 5 x 120kg 5 x 120kg 4 x 125kg 3 x 130kg
Seated rows 8 x 70kg 8 x 70kg 8 x 70kg
Chin ups 4x8
Curls 4x10
Day C - Legs
Heavy Squats 8 x 95kg 8 x 95kg 8 x 95kg
Bench 8 x 80kg 8 x 80kg 8 x 80kg
Stiffleg DLs 8 x 75kg 8 x 75kg 8 x 75kg
Chin ups 3x10
Claf raises 5x8
Week 3
Day A - Chest/tri
Bench 7 x 85kg 7 x 85kg 6 x 85kg 5 x 90kg
Dips 7 x 90kg 7 x 90kg 6 x 90kg 5 x 95kg
Incline bench 7 x 67.5kg 7 x 67.5kg 6 x 70kg 5 x 72.5kg
French press 5x8
Day B - Back/bi
Light squats 7 x 85kg 7 x 85kg 6 x 85kg 5 x 90kg
Deadlifts 5 x 125kg 4 x 130kg 4 x 130kg 3 x 135kg
Seated rows 8 x 75kg 8 x 75kg 7 x 75kg
Chin ups 4x8
Curls 4x10
Day C - Legs
Heavy Squats 7 x 100kg 7 x 100kg 6 x 105kg 5 x 110kg
Bench 7 x 90kg 7 x 90kg 6 x 90kg 5 x 95kg
Stiffleg DLs 7 x 85kg 7 x 85kg 6 x 85kg 5 x 90kg
Chin ups 3x10
Claf raises 4x10
Week 4
Day A - Chest/tri
Bench 7 x 80kg 6 x 85kg 6 x 85kg 5 x 85kg
Dips 7 x 85kg 6 x 90kg 6 x 90kg 5 x 90kg
Incline bench 7 x 65kg 6 x 67.5kg 6 x 67.5kg 5 x 70kg
French press 3x12
Day B - Back/bi
Light squats 7 x 80kg 6 x 85kg 6 x 85kg 5 x 85kg
Deadlifts 4 x 125kg 4 x 125kg 4 x 125kg 3 x 130kg
Seated rows 8 x 70kg 7 x 75kg 7 x 75kg
Chin ups 4x8
Curls 3x12
Day C - Legs
Heavy Squats 7 x 95kg 6 x 100kg 6 x 100kg 5 x 105kg
Bench 7 x 85kg 6 x 90kg 6 x 90kg 5 x 90kg
Stiffleg DLs 7 x 80kg 6 x 85kg 6 x 85kg 5 x 85kg
Chin ups 3x10
Claf raises 3x12
Week 5
Day A - Chest/tri
Bench 7 x 85kg 7 x 85kg 6 x 90kg
Dips 7 x 90kg 7 x 90kg 6 x 90kg
Incline bench 7 x 67.5kg 7 x 67.5kg 6 x 70kg
French press 4x10
Day B - Back/bi
Light squats 7 x 85kg 7 x 85kg 6 x 90kg
Deadlifts 4 x 130kg 4 x 130kg 3 x 135kg 2 x 140kg 2 x 140kg
Seated rows 7 x 75kg 7 x 75kg 6 x 80kg
Chin ups 4x8
Curls 5x8
Day C - Legs
Heavy Squats 7 x 100kg 7 x 100kg 6 x 105kg
Bench 7 x 90kg 7 x 90kg 6 x 90kg
Stiffleg DLs 7 x 85kg 7 x 85kg 6 x 90kg
Chin ups 3x10
Claf raises 4x10
Week 6
Day A - Chest/tri
Bench 6 x 90kg 6 x 90kg 5 x 95kg 4 x 100kg
Dips 6 x 95kg 6 x 95kg 5 x 100kg 4 x 105kg
Incline bench 6 x 72.5kg 6 x 72.5kg 5 x 75kg 4 x 77.5kg
French press 5x8
Day B - Back/bi
Light squats 6 x 90kg 6 x 90kg 5 x 95kg 4 x 100kg
Deadlifts 4 x 135kg 3 x 140kg 3 x 140kg 2 x 145kg 2 x 145kg
Seated rows 7 x 80kg 6 x 80kg 6 x 80kg
Chin ups 4x8
Curls 3x12
Day C - Legs
Heavy Squats 6 x 110kg 6 x 110kg 5 x 115kg 4 x 120kg
Bench 6 x 95kg 6 x 95kg 5 x 100kg 4 x 105kg
Stiffleg DLs 6 x 90kg 6 x 90kg 5 x 95kg 4 x 100kg
Chin ups 3x10
Claf raises 3x12
Week 7
Day A - Chest/tri
Bench 6 x 90kg 5 x 90kg 5 x 90kg 4 x 95kg
Dips 6 x 90kg 5 x 95kg 5 x 95kg 4 x 100kg
Incline bench 6 x 70kg 5 x 72.5kg 5 x 72.5kg 4 x 75kg
French press 3x12
Day B - Back/bi
Light squats 6 x 90kg 5 x 90kg 5 x 90kg 4 x 95kg
Deadlifts 3 x 135kg 3 x 135kg 3 x 135kg 2 x 140kg 2 x 140kg
Seated rows 6 x 80kg 6 x 80kg 6 x 80kg
Chin ups 4x8
Curls 4x10
Day C - Legs
Heavy Squats 6 x 105kg 5 x 110kg 5 x 110kg 4 x 115kg
Bench 6 x 90kg 5 x 95kg 5 x 95kg 4 x 100kg
Stiffleg DLs 6 x 90kg 5 x 90kg 5 x 90kg 4 x 95kg
Chin ups 3x10
Claf raises 3x12
Week 8
Day A - Chest/tri
Bench 6 x 90kg 5 x 95kg 4 x 100kg 4 x 100kg
Dips 6 x 95kg 5 x 100kg 4 x 105kg 4 x 105kg
Incline bench 6 x 72.5kg 5 x 75kg 4 x 77.5kg 4 x 77.5kg
French press 5x8
Day B - Back/bi
Light squats 6 x 90kg 5 x 95kg 4 x 100kg 4 x 100kg
Deadlifts 2 x 145kg 2 x 145kg 2 x 145kg 2 x 145kg 2 x 145kg 2 x 145kg
Seated rows 6 x 80kg 6 x 80kg 5 x 85kg
Chin ups 4x8
Curls 4x10
Day C - Legs
Heavy Squats 6 x 110kg 5 x 115kg 4 x 120kg 4 x 120kg
Bench 6 x 95kg 5 x 100kg 4 x 105kg 4 x 105kg
Stiffleg DLs 6 x 90kg 5 x 95kg 4 x 100kg 4 x 100kg
Chin ups 3x10
Claf raises 3x12
----------------------------------------------------------------
Export the program as .html or .tex, then to .pdf¶
A .html file can be printed directly from your browser, or printed to a .pdf from your browser.
[7]:
# Save the program as a HTML file
with open('3DaySplitWithPeriodization.html', 'w', encoding='utf-8') as file:
# Control table width (number of sets) by passing the 'table_width' argument
file.write(program.to_html(table_width=8))
[8]:
# Save the program as a TEX file
with open('3DaySplitWithPeriodization.tex', 'w', encoding='utf-8') as file:
# Control table width (number of sets) by passing the 'table_width' argument
file.write(program.to_tex(table_width=8))
Use a .tex to generate .pdf if you have LaTeX installed, or use:
- latexbase.com from your browser.
[9]:
# If you have LaTeX installed on your system, you can render a program to .tex
# Alternatively, you can paste the LaTeX into: https://latexbase.com/
print(program.to_tex(table_width=8))
% -----------------------------------------------
% Package imports
% -----------------------------------------------
\documentclass[12pt, a4paper]{article}% 'twoside' for printing
\usepackage[utf8]{inputenc}% Allow input to be UTF-8
\usepackage[margin=2cm]{geometry}% May be used to set margins
% -----------------------------------------------
% Document start
% -----------------------------------------------
\begin{document}
\large
\section*{Program: 3DaySplitWithPeriodization}
This program was made using \verb|streprogen|,
the Python strength program generator.
The latest version can be found at \\
\verb|https://pypi.python.org/pypi/streprogen/|.
\section*{Program parameters}
\begin{tabular}{l|l}
\textbf{Parameter} & \textbf{Value} \\ \hline
\verb|duration| & 8 \\
\verb|reps_per_exercise| & 22 \\
\verb|intensity| & 80 \\
\verb|units| & kg
\end{tabular}
\section*{Exercise information}
\begin{tabular}{llllll}
\textbf{Exercise} & \textbf{Start} & \textbf{End} & \textbf{Reps min}
& \textbf{Reps max} & \textbf{Weekly increase} \\ \hline
\textbf{ Day A - Chest/tri } & & & & & \\ \hline
\hspace{0.5em}Bench &
100 kg &
112 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Dips &
105 kg &
117.6 kg &
4 & 8 &
1.5\%\\
\hspace{0.5em}Incline bench &
80 kg &
89.6 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}French press & \multicolumn{ 5 }{l}{ 4x10 } \\
\textbf{ Day B - Back/bi } & & & & & \\ \hline
\hspace{0.5em}Light squats &
100 kg &
112 kg &
4 & 8 &
1.5\%\\
\hspace{0.5em}Deadlifts &
140 kg &
156.8 kg &
2 & 5 &
1.5\%\\
\hspace{0.5em}Seated rows &
90 kg &
100.8 kg &
5 & 8 &
1.5\%\\
\hspace{0.5em}Chin ups & \multicolumn{ 5 }{l}{ 4x8 } \\
\hspace{0.5em}Curls & \multicolumn{ 5 }{l}{ 5x8 } \\
\textbf{ Day C - Legs } & & & & & \\ \hline
\hspace{0.5em}Heavy Squats &
120 kg &
134.4 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Bench &
105 kg &
117.6 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Stiffleg DLs &
100 kg &
112 kg &
3 & 8 &
1.5\%\\
\hspace{0.5em}Chin ups & \multicolumn{ 5 }{l}{ 3x10 } \\
\hspace{0.5em}Claf raises & \multicolumn{ 5 }{l}{ 4x10 } \\
\end{tabular}
\clearpage
\section*{Program}
\subsection*{\hspace{0.25em} Week 1 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Dips
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Incline bench
& 8 x 60kg
& 8 x 60kg
& 8 x 60kg
&
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 3x12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Deadlifts
& 5 x 115kg
& 5 x 115kg
& 5 x 115kg
& 4 x 120kg
&
&
&
\\
\hspace{0.75em} Seated rows
& 8 x 65kg
& 8 x 65kg
& 8 x 65kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 8 x 90kg
& 8 x 90kg
& 8 x 90kg
&
&
&
&
\\
\hspace{0.75em} Bench
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 2 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Dips
& 8 x 80kg
& 8 x 80kg
& 8 x 80kg
&
&
&
&
\\
\hspace{0.75em} Incline bench
& 8 x 62.5kg
& 8 x 62.5kg
& 8 x 62.5kg
&
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Deadlifts
& 5 x 120kg
& 5 x 120kg
& 4 x 125kg
& 3 x 130kg
&
&
&
\\
\hspace{0.75em} Seated rows
& 8 x 70kg
& 8 x 70kg
& 8 x 70kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 8 x 95kg
& 8 x 95kg
& 8 x 95kg
&
&
&
&
\\
\hspace{0.75em} Bench
& 8 x 80kg
& 8 x 80kg
& 8 x 80kg
&
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 3 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 85kg
& 7 x 85kg
& 6 x 85kg
& 5 x 90kg
&
&
&
\\
\hspace{0.75em} Dips
& 7 x 90kg
& 7 x 90kg
& 6 x 90kg
& 5 x 95kg
&
&
&
\\
\hspace{0.75em} Incline bench
& 7 x 67.5kg
& 7 x 67.5kg
& 6 x 70kg
& 5 x 72.5kg
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 3x12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 7 x 85kg
& 7 x 85kg
& 6 x 85kg
& 5 x 90kg
&
&
&
\\
\hspace{0.75em} Deadlifts
& 5 x 125kg
& 4 x 130kg
& 4 x 130kg
& 3 x 135kg
&
&
&
\\
\hspace{0.75em} Seated rows
& 8 x 75kg
& 8 x 75kg
& 7 x 75kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 3x12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 7 x 100kg
& 7 x 100kg
& 6 x 105kg
& 5 x 110kg
&
&
&
\\
\hspace{0.75em} Bench
& 7 x 90kg
& 7 x 90kg
& 6 x 90kg
& 5 x 95kg
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 7 x 85kg
& 7 x 85kg
& 6 x 85kg
& 5 x 90kg
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 4 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 80kg
& 6 x 85kg
& 6 x 85kg
& 5 x 85kg
&
&
&
\\
\hspace{0.75em} Dips
& 7 x 85kg
& 6 x 90kg
& 6 x 90kg
& 5 x 90kg
&
&
&
\\
\hspace{0.75em} Incline bench
& 7 x 65kg
& 6 x 67.5kg
& 6 x 67.5kg
& 5 x 70kg
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 3x12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 7 x 80kg
& 6 x 85kg
& 6 x 85kg
& 5 x 85kg
&
&
&
\\
\hspace{0.75em} Deadlifts
& 4 x 125kg
& 4 x 125kg
& 4 x 125kg
& 3 x 130kg
&
&
&
\\
\hspace{0.75em} Seated rows
& 8 x 70kg
& 7 x 75kg
& 7 x 75kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 7 x 95kg
& 6 x 100kg
& 6 x 100kg
& 5 x 105kg
&
&
&
\\
\hspace{0.75em} Bench
& 7 x 85kg
& 6 x 90kg
& 6 x 90kg
& 5 x 90kg
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 7 x 80kg
& 6 x 85kg
& 6 x 85kg
& 5 x 85kg
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 5 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 85kg
& 7 x 85kg
& 6 x 90kg
&
&
&
&
\\
\hspace{0.75em} Dips
& 7 x 90kg
& 7 x 90kg
& 6 x 90kg
&
&
&
&
\\
\hspace{0.75em} Incline bench
& 7 x 67.5kg
& 7 x 67.5kg
& 6 x 70kg
&
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 3x12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 7 x 85kg
& 7 x 85kg
& 6 x 90kg
&
&
&
&
\\
\hspace{0.75em} Deadlifts
& 4 x 130kg
& 4 x 130kg
& 3 x 135kg
& 2 x 140kg
& 2 x 140kg
&
&
\\
\hspace{0.75em} Seated rows
& 7 x 75kg
& 7 x 75kg
& 6 x 80kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 7 x 100kg
& 7 x 100kg
& 6 x 105kg
&
&
&
&
\\
\hspace{0.75em} Bench
& 7 x 90kg
& 7 x 90kg
& 6 x 90kg
&
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 7 x 85kg
& 7 x 85kg
& 6 x 90kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 3x12 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 6 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 90kg
& 6 x 90kg
& 5 x 95kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Dips
& 6 x 95kg
& 6 x 95kg
& 5 x 100kg
& 4 x 105kg
&
&
&
\\
\hspace{0.75em} Incline bench
& 6 x 72.5kg
& 6 x 72.5kg
& 5 x 75kg
& 4 x 77.5kg
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 6 x 90kg
& 6 x 90kg
& 5 x 95kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Deadlifts
& 4 x 135kg
& 3 x 140kg
& 3 x 140kg
& 2 x 145kg
& 2 x 145kg
&
&
\\
\hspace{0.75em} Seated rows
& 7 x 80kg
& 6 x 80kg
& 6 x 80kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 6 x 110kg
& 6 x 110kg
& 5 x 115kg
& 4 x 120kg
&
&
&
\\
\hspace{0.75em} Bench
& 6 x 95kg
& 6 x 95kg
& 5 x 100kg
& 4 x 105kg
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 6 x 90kg
& 6 x 90kg
& 5 x 95kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 7 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 90kg
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
&
&
&
\\
\hspace{0.75em} Dips
& 6 x 90kg
& 5 x 95kg
& 5 x 95kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Incline bench
& 6 x 70kg
& 5 x 72.5kg
& 5 x 72.5kg
& 4 x 75kg
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 6 x 90kg
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
&
&
&
\\
\hspace{0.75em} Deadlifts
& 3 x 135kg
& 3 x 135kg
& 3 x 135kg
& 2 x 140kg
& 2 x 140kg
&
&
\\
\hspace{0.75em} Seated rows
& 6 x 80kg
& 6 x 80kg
& 6 x 80kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 3x12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 6 x 105kg
& 5 x 110kg
& 5 x 110kg
& 4 x 115kg
&
&
&
\\
\hspace{0.75em} Bench
& 6 x 90kg
& 5 x 95kg
& 5 x 95kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 6 x 90kg
& 5 x 90kg
& 5 x 90kg
& 4 x 95kg
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\subsection*{\hspace{0.25em} Week 8 }
\subsection*{\hspace{0.5em} Day A - Chest/tri }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 90kg
& 5 x 95kg
& 4 x 100kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Dips
& 6 x 95kg
& 5 x 100kg
& 4 x 105kg
& 4 x 105kg
&
&
&
\\
\hspace{0.75em} Incline bench
& 6 x 72.5kg
& 5 x 75kg
& 4 x 77.5kg
& 4 x 77.5kg
&
&
&
\\
\hspace{0.75em} French press & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day B - Back/bi }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Light squats
& 6 x 90kg
& 5 x 95kg
& 4 x 100kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Deadlifts
& 2 x 145kg
& 2 x 145kg
& 2 x 145kg
& 2 x 145kg
& 2 x 145kg
& 2 x 145kg
&
\\
\hspace{0.75em} Seated rows
& 6 x 80kg
& 6 x 80kg
& 5 x 85kg
&
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 4x8 } \\
\hspace{0.75em} Curls & \multicolumn{ 7 }{l}{ 4x10 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day C - Legs }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Heavy Squats
& 6 x 110kg
& 5 x 115kg
& 4 x 120kg
& 4 x 120kg
&
&
&
\\
\hspace{0.75em} Bench
& 6 x 95kg
& 5 x 100kg
& 4 x 105kg
& 4 x 105kg
&
&
&
\\
\hspace{0.75em} Stiffleg DLs
& 6 x 90kg
& 5 x 95kg
& 4 x 100kg
& 4 x 100kg
&
&
&
\\
\hspace{0.75em} Chin ups & \multicolumn{ 7 }{l}{ 3x10 } \\
\hspace{0.75em} Claf raises & \multicolumn{ 7 }{l}{ 5x8 } \\
\end{tabular}
\end{document}
