Advanced features¶
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]:
import matplotlib.pyplot as plt
from streprogen import Program
Long term planning - a very simple setup¶
Setting everything to constant, just to show how it works.
[3]:
# We'll create a 16 week program, i.e. 4 months
duration = 16
weeks = list(range(1, duration))
from streprogen import progression_sinusoidal, progression_diffeq
import functools
plt.figure(figsize=(14, 4))
# ------------------------------------------------------
k = 0 # k=0 is linear, as k gets higher progression becomes more non-linear
progression = functools.partial(progression_diffeq, k=k)
plt.subplot(1, 2, 1)
plt.title("Relationship between weeks and general strength progression")
plt.plot(
weeks,
progression(
weeks, start_weight=100, final_weight=120,
start_week=1, final_week=duration
),
"-o",
)
plt.xlabel("Weeks")
plt.ylabel("Weight")
plt.grid()
# ------------------------------------------------------
period = 1
offset = 0 # The offset of the cycles
scale = 0.00
scale_repetitions = functools.partial(
progression_sinusoidal,
start_weight=1,
final_weight=1,
start_week=1,
final_week=duration,
period=period,
scale=scale,
offset=offset,
k=0,
)
period = 1 # The number of cycles (sine waves) in the 16 weeks
offset = 0 # The offset of the cycles
scale = 0.00
scale_intensity = functools.partial(
progression_sinusoidal,
start_weight=1,
final_weight=1,
start_week=1,
final_week=duration,
period=period,
scale=scale,
offset=offset,
k=0,
)
plt.subplot(1, 2, 2)
plt.title("Rep and set scale factors")
plt.plot(weeks, scale_repetitions(weeks), "-o", label="Repetitions")
plt.plot(weeks, scale_intensity(weeks), "-o", label="Intensity")
plt.legend()
plt.xlabel("Weeks")
plt.ylabel("Scale factor (multiplicative)")
plt.ylim([0.75, 1.25])
plt.grid()
plt.tight_layout()
Progression functions - sinusoidal and sawtooth¶
[4]:
duration = 52
weeks = list(range(1, duration))
from streprogen import progression_sinusoidal, progression_sawtooth
import functools
plt.figure(figsize=(14, 4))
# ------------------------------------------------------
period = 6 # The period of a cycle (sine wave), measured in weeks
scale = 0.1 # The amplitude of each cycle (i.e. height)
k = 2 # The non-linearity. k=0 is linear, higher is more non-linear
start_weight = 100
final_weight = 150
progression = functools.partial(
progression_sinusoidal,
start_weight=start_weight,
final_weight=final_weight,
start_week=1,
final_week=duration,
period=period,
scale=scale,
k=k,
)
plt.subplot(1, 2, 1)
plt.title("Sinusoidal progression")
plt.plot(
weeks, progression(weeks, offset=0.5), "-o",
)
plt.xlabel("Weeks")
plt.ylabel("Weight")
plt.grid()
progression = functools.partial(
progression_sawtooth,
start_weight=start_weight,
final_weight=final_weight,
start_week=1,
final_week=duration,
period=period,
scale=scale,
k=k,
)
plt.subplot(1, 2, 2)
plt.title("Sawtooth progression")
plt.plot(
weeks, progression(weeks, offset=-2), "-o",
)
plt.xlabel("Weeks")
plt.ylabel("Weight")
plt.grid()
plt.tight_layout()
Long term planning - a more realistic setup¶
Using periodicity and non-linearity.
[5]:
# We'll create a 16 week program, i.e. 4 months
duration = 16
weeks = list(range(1, duration))
from streprogen import progression_sinusoidal
import functools
plt.figure(figsize=(14, 4))
# ------------------------------------------------------
period = 4 # The period of a cycle (sine wave), measured in weeks
scale = 0.015 # The amplitude of each cycle (i.e. height)
offset = 2 # The offset of the cycles
k = 2 # The non-linearity. k=0 is linear, as k gets higher progression becomes more non-linear
progression = functools.partial(
progression_sinusoidal, period=period, scale=scale, offset=offset, k=k
)
plt.subplot(1, 2, 1)
plt.title("Relationship between weeks and general strength progression")
plt.plot(
weeks,
progression(
weeks, start_weight=100, final_weight=120, start_week=1, final_week=duration
),
"-o",
)
plt.xlabel("Weeks")
plt.ylabel("Weight")
plt.grid()
# ------------------------------------------------------
period = 2 # The number of cycles (sine waves) in the 16 weeks
scale = 0.2 # If the baseline is 25 reps/exercise, scale of 0.2 means we can go between 20 and 30
offset = 0 # The offset of the cycles
scale_repetitions = functools.partial(
progression_sinusoidal,
start_weight=1,
final_weight=1,
start_week=1,
final_week=duration,
period=period,
scale=scale,
offset=offset,
k=0,
)
period = 3 # The number of cycles (sine waves) in the 16 weeks
offset = 4 # The offset of the cycles
scale = 0.04 # If the baseline is an intensity of 80%, scale of 0.04 means approx between 76 and 84
scale_intensity = functools.partial(
progression_sinusoidal,
start_weight=1,
final_weight=1,
start_week=1,
final_week=duration,
period=period,
scale=scale,
offset=offset,
k=0,
)
plt.subplot(1, 2, 2)
plt.title("Rep and set scale factors")
plt.plot(weeks, scale_repetitions(weeks), "-o", label="Repetitions")
plt.plot(weeks, scale_intensity(weeks), "-o", label="Intensity")
plt.legend()
plt.xlabel("Weeks")
plt.ylabel("Scale factor (multiplicative)")
plt.ylim([0.75, 1.25])
plt.grid()
plt.tight_layout()
Program setup¶
[6]:
program = Program(
name="AdvancedFeatures", # The name of the training program
duration=duration, # The duration of the training program in weeks.
units="kg", # Units for the weights, typically 'kg', 'lbs' or '' (empty)
round_to=5, # What the weights are rounded to.
# Use the functions above
reps_per_exercise=25,
rep_scaler_func=scale_repetitions,
intensity=80,
intensity_scaler_func=scale_intensity,
progression_func=progression,
)
with program.Day("Day 1"):
program.DynamicExercise(name="Bench", start_weight=80, min_reps=2, max_reps=8)
program.DynamicExercise(name="Squats", start_weight=100, min_reps=2, max_reps=8)
program.StaticExercise("Curls", "3 x 12")
with program.Day("Day 2"):
program.DynamicExercise(name="Deadlifts", start_weight=100, min_reps=2, max_reps=8)
program.DynamicExercise(name="Squats", start_weight=90, min_reps=2, max_reps=8)
Render the program¶
[7]:
# Do the computations and render a program. Might take a few seconds.
program.render()
Print and save the program¶
[8]:
print(program)
----------------------------------------------------------------
Program: AdvancedFeatures
Program parameters
duration: 16
reps_per_exercise: 25
intensity: 80
units: kg
----------------------------------------------------------------
Exercise information
Day 1
Bench 80kg -> 99.2kg
reps: [2, 8] weekly inc.: 1.5%
Squats 100kg -> 124kg
reps: [2, 8] weekly inc.: 1.5%
Curls 3 x 12
Day 2
Deadlifts 100kg -> 124kg
reps: [2, 8] weekly inc.: 1.5%
Squats 90kg -> 111.6kg
reps: [2, 8] weekly inc.: 1.5%
----------------------------------------------------------------
Program
Week 1
Day 1
Bench 8 x 60kg 8 x 60kg 8 x 60kg
Squats 8 x 75kg 8 x 75kg 8 x 75kg
Curls 3 x 12
Day 2
Deadlifts 8 x 75kg 8 x 75kg 8 x 75kg
Squats 8 x 70kg 8 x 70kg 8 x 70kg
Week 2
Day 1
Bench 7 x 65kg 7 x 65kg 6 x 65kg 5 x 70kg
Squats 7 x 80kg 7 x 80kg 6 x 85kg 5 x 85kg
Curls 3 x 12
Day 2
Deadlifts 7 x 80kg 7 x 80kg 6 x 85kg 5 x 85kg
Squats 7 x 70kg 7 x 70kg 6 x 75kg 5 x 75kg
Week 3
Day 1
Bench 6 x 70kg 6 x 70kg 5 x 70kg 4 x 75kg 4 x 75kg
Squats 6 x 85kg 6 x 85kg 5 x 90kg 4 x 95kg 4 x 95kg
Curls 3 x 12
Day 2
Deadlifts 6 x 85kg 6 x 85kg 5 x 90kg 4 x 95kg 4 x 95kg
Squats 6 x 80kg 6 x 80kg 5 x 80kg 4 x 85kg 4 x 85kg
Week 4
Day 1
Bench 8 x 65kg 8 x 65kg 8 x 65kg
Squats 8 x 85kg 8 x 85kg 8 x 85kg
Curls 3 x 12
Day 2
Deadlifts 8 x 85kg 8 x 85kg 8 x 85kg
Squats 8 x 75kg 8 x 75kg 8 x 75kg
Week 5
Day 1
Bench 7 x 70kg 7 x 70kg 6 x 70kg 5 x 75kg
Squats 7 x 85kg 7 x 85kg 6 x 90kg 5 x 95kg
Curls 3 x 12
Day 2
Deadlifts 7 x 85kg 7 x 85kg 6 x 90kg 5 x 95kg
Squats 7 x 80kg 7 x 80kg 6 x 80kg 5 x 85kg
Week 6
Day 1
Bench 6 x 70kg 6 x 70kg 5 x 75kg 4 x 80kg 4 x 80kg
Squats 6 x 90kg 6 x 90kg 5 x 95kg 4 x 95kg 4 x 95kg
Curls 3 x 12
Day 2
Deadlifts 6 x 90kg 6 x 90kg 5 x 95kg 4 x 95kg 4 x 95kg
Squats 6 x 80kg 6 x 80kg 5 x 85kg 4 x 85kg 4 x 85kg
Week 7
Day 1
Bench 8 x 70kg 8 x 70kg 8 x 70kg
Squats 8 x 85kg 8 x 85kg 8 x 85kg
Curls 3 x 12
Day 2
Deadlifts 8 x 85kg 8 x 85kg 8 x 85kg
Squats 8 x 80kg 8 x 80kg 8 x 80kg
Week 8
Day 1
Bench 7 x 75kg 7 x 75kg 6 x 75kg 5 x 80kg
Squats 7 x 90kg 7 x 90kg 6 x 95kg 5 x 100kg
Curls 3 x 12
Day 2
Deadlifts 7 x 90kg 7 x 90kg 6 x 95kg 5 x 100kg
Squats 7 x 85kg 7 x 85kg 6 x 85kg 5 x 90kg
Week 9
Day 1
Bench 6 x 75kg 6 x 75kg 5 x 80kg 4 x 80kg 4 x 80kg
Squats 6 x 95kg 6 x 95kg 5 x 100kg 4 x 105kg 4 x 105kg
Curls 3 x 12
Day 2
Deadlifts 6 x 95kg 6 x 95kg 5 x 100kg 4 x 105kg 4 x 105kg
Squats 6 x 85kg 6 x 85kg 5 x 90kg 4 x 90kg 4 x 90kg
Week 10
Day 1
Bench 8 x 70kg 8 x 70kg 8 x 70kg
Squats 8 x 90kg 8 x 90kg 8 x 90kg
Curls 3 x 12
Day 2
Deadlifts 8 x 90kg 8 x 90kg 8 x 90kg
Squats 8 x 80kg 8 x 80kg 8 x 80kg
Week 11
Day 1
Bench 7 x 75kg 7 x 75kg 6 x 80kg 5 x 80kg
Squats 7 x 95kg 7 x 95kg 6 x 95kg 5 x 100kg
Curls 3 x 12
Day 2
Deadlifts 7 x 95kg 7 x 95kg 6 x 95kg 5 x 100kg
Squats 7 x 85kg 7 x 85kg 6 x 90kg 5 x 90kg
Week 12
Day 1
Bench 6 x 80kg 6 x 80kg 5 x 85kg 4 x 85kg 4 x 85kg
Squats 6 x 100kg 6 x 100kg 5 x 105kg 4 x 105kg 4 x 105kg
Curls 3 x 12
Day 2
Deadlifts 6 x 100kg 6 x 100kg 5 x 105kg 4 x 105kg 4 x 105kg
Squats 6 x 90kg 6 x 90kg 5 x 95kg 4 x 95kg 4 x 95kg
Week 13
Day 1
Bench 8 x 75kg 8 x 75kg 8 x 75kg
Squats 8 x 90kg 8 x 90kg 8 x 90kg
Curls 3 x 12
Day 2
Deadlifts 8 x 90kg 8 x 90kg 8 x 90kg
Squats 8 x 85kg 8 x 85kg 8 x 85kg
Week 14
Day 1
Bench 7 x 75kg 7 x 75kg 6 x 80kg 5 x 80kg
Squats 7 x 95kg 7 x 95kg 6 x 100kg 5 x 100kg
Curls 3 x 12
Day 2
Deadlifts 7 x 95kg 7 x 95kg 6 x 100kg 5 x 100kg
Squats 7 x 85kg 7 x 85kg 6 x 90kg 5 x 90kg
Week 15
Day 1
Bench 6 x 80kg 6 x 80kg 5 x 85kg 4 x 85kg 4 x 85kg
Squats 6 x 100kg 6 x 100kg 5 x 105kg 4 x 110kg 4 x 110kg
Curls 3 x 12
Day 2
Deadlifts 6 x 100kg 6 x 100kg 5 x 105kg 4 x 110kg 4 x 110kg
Squats 6 x 90kg 6 x 90kg 5 x 95kg 4 x 95kg 4 x 95kg
Week 16
Day 1
Bench 8 x 75kg 8 x 75kg 8 x 75kg
Squats 8 x 95kg 8 x 95kg 8 x 95kg
Curls 3 x 12
Day 2
Deadlifts 8 x 95kg 8 x 95kg 8 x 95kg
Squats 8 x 85kg 8 x 85kg 8 x 85kg
----------------------------------------------------------------
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.
[9]:
# Save the program as a HTML file
with open("AdvancedFeatures.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=6))
Use a .tex to generate .pdf if you have LaTEX installed, or use:
- latexbase.com from your browser.
[10]:
# 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=6))
% -----------------------------------------------
% 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: AdvancedFeatures}
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| & 16 \\
\verb|reps_per_exercise| & 25 \\
\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 1 } & & & & & \\ \hline
\hspace{0.5em}Bench &
80 kg &
99.2 kg &
2 & 8 &
1.5\%\\
\hspace{0.5em}Squats &
100 kg &
124 kg &
2 & 8 &
1.5\%\\
\hspace{0.5em}Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\textbf{ Day 2 } & & & & & \\ \hline
\hspace{0.5em}Deadlifts &
100 kg &
124 kg &
2 & 8 &
1.5\%\\
\hspace{0.5em}Squats &
90 kg &
111.6 kg &
2 & 8 &
1.5\%\\
\end{tabular}
\clearpage
\section*{Program}
\subsection*{\hspace{0.25em} Week 1 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 60kg
& 8 x 60kg
& 8 x 60kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 70kg
& 8 x 70kg
& 8 x 70kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 2 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 65kg
& 7 x 65kg
& 6 x 65kg
& 5 x 70kg
&
\\
\hspace{0.75em} Squats
& 7 x 80kg
& 7 x 80kg
& 6 x 85kg
& 5 x 85kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 80kg
& 7 x 80kg
& 6 x 85kg
& 5 x 85kg
&
\\
\hspace{0.75em} Squats
& 7 x 70kg
& 7 x 70kg
& 6 x 75kg
& 5 x 75kg
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 3 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 70kg
& 6 x 70kg
& 5 x 70kg
& 4 x 75kg
& 4 x 75kg
\\
\hspace{0.75em} Squats
& 6 x 85kg
& 6 x 85kg
& 5 x 90kg
& 4 x 95kg
& 4 x 95kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 85kg
& 6 x 85kg
& 5 x 90kg
& 4 x 95kg
& 4 x 95kg
\\
\hspace{0.75em} Squats
& 6 x 80kg
& 6 x 80kg
& 5 x 80kg
& 4 x 85kg
& 4 x 85kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 4 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 65kg
& 8 x 65kg
& 8 x 65kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 85kg
& 8 x 85kg
& 8 x 85kg
&
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 8 x 85kg
& 8 x 85kg
& 8 x 85kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 5 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 70kg
& 7 x 70kg
& 6 x 70kg
& 5 x 75kg
&
\\
\hspace{0.75em} Squats
& 7 x 85kg
& 7 x 85kg
& 6 x 90kg
& 5 x 95kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 85kg
& 7 x 85kg
& 6 x 90kg
& 5 x 95kg
&
\\
\hspace{0.75em} Squats
& 7 x 80kg
& 7 x 80kg
& 6 x 80kg
& 5 x 85kg
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 6 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 70kg
& 6 x 70kg
& 5 x 75kg
& 4 x 80kg
& 4 x 80kg
\\
\hspace{0.75em} Squats
& 6 x 90kg
& 6 x 90kg
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 90kg
& 6 x 90kg
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
\\
\hspace{0.75em} Squats
& 6 x 80kg
& 6 x 80kg
& 5 x 85kg
& 4 x 85kg
& 4 x 85kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 7 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 70kg
& 8 x 70kg
& 8 x 70kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 85kg
& 8 x 85kg
& 8 x 85kg
&
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 8 x 85kg
& 8 x 85kg
& 8 x 85kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 80kg
& 8 x 80kg
& 8 x 80kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 8 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 75kg
& 7 x 75kg
& 6 x 75kg
& 5 x 80kg
&
\\
\hspace{0.75em} Squats
& 7 x 90kg
& 7 x 90kg
& 6 x 95kg
& 5 x 100kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 90kg
& 7 x 90kg
& 6 x 95kg
& 5 x 100kg
&
\\
\hspace{0.75em} Squats
& 7 x 85kg
& 7 x 85kg
& 6 x 85kg
& 5 x 90kg
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 9 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 75kg
& 6 x 75kg
& 5 x 80kg
& 4 x 80kg
& 4 x 80kg
\\
\hspace{0.75em} Squats
& 6 x 95kg
& 6 x 95kg
& 5 x 100kg
& 4 x 105kg
& 4 x 105kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 95kg
& 6 x 95kg
& 5 x 100kg
& 4 x 105kg
& 4 x 105kg
\\
\hspace{0.75em} Squats
& 6 x 85kg
& 6 x 85kg
& 5 x 90kg
& 4 x 90kg
& 4 x 90kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 10 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 70kg
& 8 x 70kg
& 8 x 70kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 90kg
& 8 x 90kg
& 8 x 90kg
&
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 8 x 90kg
& 8 x 90kg
& 8 x 90kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 80kg
& 8 x 80kg
& 8 x 80kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 11 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 75kg
& 7 x 75kg
& 6 x 80kg
& 5 x 80kg
&
\\
\hspace{0.75em} Squats
& 7 x 95kg
& 7 x 95kg
& 6 x 95kg
& 5 x 100kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 95kg
& 7 x 95kg
& 6 x 95kg
& 5 x 100kg
&
\\
\hspace{0.75em} Squats
& 7 x 85kg
& 7 x 85kg
& 6 x 90kg
& 5 x 90kg
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 12 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 80kg
& 6 x 80kg
& 5 x 85kg
& 4 x 85kg
& 4 x 85kg
\\
\hspace{0.75em} Squats
& 6 x 100kg
& 6 x 100kg
& 5 x 105kg
& 4 x 105kg
& 4 x 105kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 100kg
& 6 x 100kg
& 5 x 105kg
& 4 x 105kg
& 4 x 105kg
\\
\hspace{0.75em} Squats
& 6 x 90kg
& 6 x 90kg
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 13 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 90kg
& 8 x 90kg
& 8 x 90kg
&
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 8 x 90kg
& 8 x 90kg
& 8 x 90kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 85kg
& 8 x 85kg
& 8 x 85kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 14 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 7 x 75kg
& 7 x 75kg
& 6 x 80kg
& 5 x 80kg
&
\\
\hspace{0.75em} Squats
& 7 x 95kg
& 7 x 95kg
& 6 x 100kg
& 5 x 100kg
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 7 x 95kg
& 7 x 95kg
& 6 x 100kg
& 5 x 100kg
&
\\
\hspace{0.75em} Squats
& 7 x 85kg
& 7 x 85kg
& 6 x 90kg
& 5 x 90kg
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 15 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 6 x 80kg
& 6 x 80kg
& 5 x 85kg
& 4 x 85kg
& 4 x 85kg
\\
\hspace{0.75em} Squats
& 6 x 100kg
& 6 x 100kg
& 5 x 105kg
& 4 x 110kg
& 4 x 110kg
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 6 x 100kg
& 6 x 100kg
& 5 x 105kg
& 4 x 110kg
& 4 x 110kg
\\
\hspace{0.75em} Squats
& 6 x 90kg
& 6 x 90kg
& 5 x 95kg
& 4 x 95kg
& 4 x 95kg
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 16 }
\subsection*{\hspace{0.5em} Day 1 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Bench
& 8 x 75kg
& 8 x 75kg
& 8 x 75kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 95kg
& 8 x 95kg
& 8 x 95kg
&
&
\\
\hspace{0.75em} Curls & \multicolumn{ 5 }{l}{ 3 x 12 } \\
\end{tabular}
\subsection*{\hspace{0.5em} Day 2 }
\begin{tabular}{l|lllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 5 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Deadlifts
& 8 x 95kg
& 8 x 95kg
& 8 x 95kg
&
&
\\
\hspace{0.75em} Squats
& 8 x 85kg
& 8 x 85kg
& 8 x 85kg
&
&
\\
\end{tabular}
\end{document}
