Example - Beginner 5x5¶
(inspired by stronglifts)
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
Choose level of non-linearity¶
By default, streprogen introduces a little non-linearity in the general strength progression, see below.
[3]:
plt.figure(figsize=(8, 4))
plt.title("Relationship between weeks and general strength progression")
duration = 12
weeks = list(range(1, duration + 1))
# For k=1, 2, 3, 4, plot the general strength progression function
for k in range(0, 4):
progression = functools.partial(progression_diffeq, k=k)
# The weights are arbitrary here, it's just to show the general behavior
# These weights will not be used in the actual program. In the actual program,
# weights for your specific exercises will be used.
plt.plot(weeks, progression(weeks, start_weight=100, final_weight=120,
start_week=1, final_week=12), '-o', label="k=" + str(k))
# Set up the plot and show it
plt.xlabel("Weeks"); plt.ylabel("Weight")
plt.grid(); plt.legend(); plt.tight_layout()
You can choose the non-linearity used below. Setting k=0 removes all non-linearity.
[4]:
# Setting k=0 means linear progression.
# The default value is slightly higher than 0.
k = 0
progression = functools.partial(progression_diffeq, k=k)
Program setup¶
Below is the code creating the program.
[5]:
reps_to_intensity(5)
[5]:
84.3
[6]:
# Increase in percentage per week. If set to 1.5, it takes you from 100kg to 103kg in 2 weeks.
# Here day A and B are cycled with 3 workouts per week, so we set it to a reasonably low value.
percent_inc_per_week = 1.4
program = Program(
# The name of the training program
name='Beginner5x5',
# The duration of the training program in weeks.
# Here day A and B are cycled with 3 workouts per week, so the duration would be ~8 weeks
duration=12,
# The baseline number of repetitions per dynamic exercise.
reps_per_exercise=25,
min_reps=5,
max_reps=5,
percent_inc_per_week=percent_inc_per_week,
# The baseline intensity value (approx 82 %)
intensity=reps_to_intensity(5),
# No variation in repetitions and intensity - scale with 1.0 every week
rep_scaler_func=lambda week:1,
intensity_scaler_func=lambda week:1,
# Units for the weights, typically 'kg', 'lbs' or '' (empty)
units='kg',
# What the weights are rounded to (closest multiple of this number).
round_to=2.5,
# Override the default progression function with out own
progression_func=progression
)
# --------------------------------------------------
# ---- INPUT YOUR OWN 1RMs AS START WEIGHTS BELOW --
# ---- Carefully assess the program, then go back --
# ---- and adjust further if necessary. --
# --------------------------------------------------
with program.Day("A"):
program.DynamicExercise(name="Squat", start_weight=80)
program.DynamicExercise(name="Bench Press", start_weight=60)
program.DynamicExercise(name="Barbell Row", start_weight=50)
with program.Day("B"):
program.DynamicExercise(name="Squat", start_weight=80)
program.DynamicExercise(name="Overhead Press", start_weight=40)
# Notice the additional `reps=5` here, constraining this exercise to a single set.
# This overrides the `reps_per_exercise=25` parameter in the program for this exercise.
program.DynamicExercise(name="Deadlift", start_weight=80, reps=5)
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: Beginner5x5
Program parameters
duration: 12
reps_per_exercise: 25
intensity: 84.3
units: kg
----------------------------------------------------------------
Exercise information
A
Squat 80kg -> 93.4kg
reps: [5, 5] weekly inc.: 1.4%
Bench Press 60kg -> 70.1kg
reps: [5, 5] weekly inc.: 1.4%
Barbell Row 50kg -> 58.4kg
reps: [5, 5] weekly inc.: 1.4%
B
Squat 80kg -> 93.4kg
reps: [5, 5] weekly inc.: 1.4%
Overhead Press 40kg -> 46.7kg
reps: [5, 5] weekly inc.: 1.4%
Deadlift 80kg -> 93.4kg
reps: [5, 5] weekly inc.: 1.4%
----------------------------------------------------------------
Program
Week 1
A
Squat 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg
Bench Press 5 x 50kg 5 x 50kg 5 x 50kg 5 x 50kg 5 x 50kg
Barbell Row 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg
B
Squat 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg
Overhead Press 5 x 32.5kg 5 x 32.5kg 5 x 32.5kg 5 x 32.5kg 5 x 32.5kg
Deadlift 5 x 67.5kg
Week 2
A
Squat 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg
Bench Press 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg
Barbell Row 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg
B
Squat 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg 5 x 67.5kg
Overhead Press 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg
Deadlift 5 x 67.5kg
Week 3
A
Squat 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg
Bench Press 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg
Barbell Row 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg 5 x 42.5kg
B
Squat 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg
Overhead Press 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg
Deadlift 5 x 70kg
Week 4
A
Squat 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg
Bench Press 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg
Barbell Row 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg
B
Squat 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg 5 x 70kg
Overhead Press 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg
Deadlift 5 x 70kg
Week 5
A
Squat 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg
Bench Press 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg 5 x 52.5kg
Barbell Row 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg
B
Squat 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg
Overhead Press 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg 5 x 35kg
Deadlift 5 x 72.5kg
Week 6
A
Squat 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg
Bench Press 5 x 55kg 5 x 55kg 5 x 55kg 5 x 55kg 5 x 55kg
Barbell Row 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg
B
Squat 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg
Overhead Press 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg
Deadlift 5 x 72.5kg
Week 7
A
Squat 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg
Bench Press 5 x 55kg 5 x 55kg 5 x 55kg 5 x 55kg 5 x 55kg
Barbell Row 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg 5 x 45kg
B
Squat 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg 5 x 72.5kg
Overhead Press 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg
Deadlift 5 x 72.5kg
Week 8
A
Squat 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg
Bench Press 5 x 55kg 5 x 55kg 5 x 55kg 5 x 55kg 5 x 55kg
Barbell Row 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg
B
Squat 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg
Overhead Press 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg
Deadlift 5 x 75kg
Week 9
A
Squat 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg
Bench Press 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg
Barbell Row 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg
B
Squat 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg 5 x 75kg
Overhead Press 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg
Deadlift 5 x 75kg
Week 10
A
Squat 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg
Bench Press 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg
Barbell Row 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg
B
Squat 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg
Overhead Press 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg 5 x 37.5kg
Deadlift 5 x 77.5kg
Week 11
A
Squat 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg
Bench Press 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg 5 x 57.5kg
Barbell Row 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg 5 x 47.5kg
B
Squat 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg 5 x 77.5kg
Overhead Press 5 x 40kg 5 x 40kg 5 x 40kg 5 x 40kg 5 x 40kg
Deadlift 5 x 77.5kg
Week 12
A
Squat 5 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg
Bench Press 5 x 60kg 5 x 60kg 5 x 60kg 5 x 60kg 5 x 60kg
Barbell Row 5 x 50kg 5 x 50kg 5 x 50kg 5 x 50kg 5 x 50kg
B
Squat 5 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg 5 x 80kg
Overhead Press 5 x 40kg 5 x 40kg 5 x 40kg 5 x 40kg 5 x 40kg
Deadlift 5 x 80kg
----------------------------------------------------------------
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('Beginner5x5.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))
[10]:
# Save the program as a TEX file
with open('Beginner5x5.tex', 'w', encoding='utf-8') as file:
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.
[11]:
# 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: Beginner5x5}
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| & 12 \\
\verb|reps_per_exercise| & 25 \\
\verb|intensity| & 84.3 \\
\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{ A } & & & & & \\ \hline
\hspace{0.5em}Squat &
80 kg &
93.4 kg &
5 & 5 &
1.4\%\\
\hspace{0.5em}Bench Press &
60 kg &
70.1 kg &
5 & 5 &
1.4\%\\
\hspace{0.5em}Barbell Row &
50 kg &
58.4 kg &
5 & 5 &
1.4\%\\
\textbf{ B } & & & & & \\ \hline
\hspace{0.5em}Squat &
80 kg &
93.4 kg &
5 & 5 &
1.4\%\\
\hspace{0.5em}Overhead Press &
40 kg &
46.7 kg &
5 & 5 &
1.4\%\\
\hspace{0.5em}Deadlift &
80 kg &
93.4 kg &
5 & 5 &
1.4\%\\
\end{tabular}
\clearpage
\section*{Program}
\subsection*{\hspace{0.25em} Week 1 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 50kg
& 5 x 50kg
& 5 x 50kg
& 5 x 50kg
& 5 x 50kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 32.5kg
& 5 x 32.5kg
& 5 x 32.5kg
& 5 x 32.5kg
& 5 x 32.5kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 67.5kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 2 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
& 5 x 67.5kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 67.5kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 3 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
& 5 x 42.5kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 70kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 4 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
& 5 x 70kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 70kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 5 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
& 5 x 52.5kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
& 5 x 35kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 72.5kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 6 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 72.5kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 7 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
& 5 x 45kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
& 5 x 72.5kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 72.5kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 8 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
& 5 x 55kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 75kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 9 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
& 5 x 75kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 75kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 10 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
& 5 x 37.5kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 77.5kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 11 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
& 5 x 57.5kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
& 5 x 47.5kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
& 5 x 77.5kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 40kg
& 5 x 40kg
& 5 x 40kg
& 5 x 40kg
& 5 x 40kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 77.5kg
&
&
&
&
&
&
\\
\end{tabular}
\subsection*{\hspace{0.25em} Week 12 }
\subsection*{\hspace{0.5em} A }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
&
&
\\
\hspace{0.75em} Bench Press
& 5 x 60kg
& 5 x 60kg
& 5 x 60kg
& 5 x 60kg
& 5 x 60kg
&
&
\\
\hspace{0.75em} Barbell Row
& 5 x 50kg
& 5 x 50kg
& 5 x 50kg
& 5 x 50kg
& 5 x 50kg
&
&
\\
\end{tabular}
\subsection*{\hspace{0.5em} B }
\begin{tabular}{l|lllllll}
\hspace{0.75em} \textbf{Exercise} & \multicolumn{ 7 }{l}{ \textbf{Sets / reps} } \\ \hline
\hspace{0.75em} Squat
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
& 5 x 80kg
&
&
\\
\hspace{0.75em} Overhead Press
& 5 x 40kg
& 5 x 40kg
& 5 x 40kg
& 5 x 40kg
& 5 x 40kg
&
&
\\
\hspace{0.75em} Deadlift
& 5 x 80kg
&
&
&
&
&
&
\\
\end{tabular}
\end{document}
