dup training

progressive overloadStart out at the lower end of each rep scheme for all the following the lifts, then each week you will incorporate another 1 or 2 reps as noted for your scheme pattern..Use the following below example to illustrate what I mean for how we apply progressive overload.DB Row Example:Week 1: 4x4 - 60 lbsWeek 2: 4x6 - 60 lbsWeek 3: 4x8 - 60 lbsWeek 4: 4x10 - 60 lbsWeek 5: 4x4 - 65 lbsWeek 6: 4x6 - 65 lbsWeek 7: 4x8 - 65 lbsWeek 8: 4x10 - 65 lbsWeek 9: 4x4 - 70 lbsTRAINING VOLUMErepssetsweights/lbsvolume331851665531702550000000

Copy of week 9Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat38Add 10-15 lbs from Week 7. Last set is 8+160x8,8,8,8,8Hamstring (Hip) *SLDL36 to 8X145*8,8,8,8Standing Calvescalve press on leg press44 to 6XLeg Curl *Lyingkneeling leg curl38 to 10X75x10,10,10,10Ab *Pallof Pressleg raise38 to 10Xleg press160x11,11,11,11,11Day 2ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press48Add 5-10 lbs from Week 7. Last set is 8+85x8,8,8,8,8Deadlift4370-80 percent190x3Vertical Press *OHP36Last set is 6+60x6 55x8,8,8,8Vertical Row *Chinspulldowns/underhand36 to 8X50x8,8,8,8,8Rear Delt Iso *Face Pulls38 to 10X30platex8,8,8,8,Bicep Curl *DB Curl35lbs ez bar46 to 8X30platex8,8,8,8,8

Day 3ExerciseSetRepPercentageRecorded WeightCommentsBack Squat46Add 10-15 lbs from Week 7. Last set is 6+170x6,6,6,6,6Hamstring (Hip) *Back Extensionhyper ext.36 to 860dbx8,8,8,8Leg Curl *Seatedkneeling leg curl38 to 10X80x10,10,10,8,8,Lunge Varation *Reverse Lungeleg ext38 to 10X135x10,10,10,8,8Standing Calvescalve press on leg press44 to 6X

Day 4ExerciseSetRepPercentageRecorded WeightCommentsBack Squat53Add 10-15 lbs from Week 7. Last set is 3+175x3,3,3,3,3,3BB Bench Press55Add 5-10 lbs from Week 7. Last set is 5+90x5,5,5,5,5Horizontal Row *Incline DB Rowohp46 to 8X60x6,6,6 55x8,8Vertical Row *CG Pulldownunderhand pulldown46 to 8X50x8,8,8,8,8Tricep (heavy) *Lying Extensioncable overhead ext48 to 10X30x8,8,8,8,8,Tricep (light) *Rope Pushdown310 to 1525x12,12,12

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calve press on leg presskneeling leg curlleg raise

pulldowns/underhandcable bicep curl(ez bar)35lbs ez bar

kneeling leg curlleg extcalve press on leg press

ohpunderhand pulldown

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Copy of week 8Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat38Last set is 8+ (Try to beat reps from Week 7)160x8,8,8,8WORST DAY AT GYM EVER; super tired throughut entire workout. no energy no strength. Hamstring (Hip) *SLDL38 to 10X135x10,10,10,10Standing Calvescalve press on leg press44 to 6X170x6,6,6,6,6Leg Curl *Lyingkneeling leg curl310 to 12X75x12,12 65x12 60x10Ab *Pallof Pressleg raise310 to 12Xlrg press150x12Day 2ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press48Last set is 8+ (Try to beat reps from Week 7)85x8,8,8,8,8Deadlift63Deload 60-70 percent185x3,3,3,3,3,3Vertical Press *OHP38Last set is 8+ (Try to beat reps from Week 7)55x6,7,8,7Vertical Row *Chinspulldowns/underhand38 to 10X55x8,10,8,7 42x10Rear Delt Iso *Face Pulls310 to 12X25platex10-11Bicep Curl *DB Curl35lbs ez bar46 to 8X30pltex8,8,8,8,8

Day 3ExerciseSetRepPercentageRecorded WeightCommentsBack Squat46Last set is 6+ (Try to beat reps from Week 7)165x6,6,6,6,6Hamstring (Hip) *Back Extensionhyper ext.38 to 1060dbx8,8,8,8,8Leg Curl *Seatedkneeling leg curl310 to 12X80,75,70,65Lunge Varation *Reverse Lungeleg ext310 to 12X130x12,12,12,12Standing Calvescalve press on leg press44 to 6X175x5,5,5,5,5,5lrg press160x10,10,10,10

Day 4ExerciseSetRepPercentageRecorded WeightCommentsBack Squat53Last set is 3+ (Try to beat reps from Week 7)175x3,3,3,3,3,3BB Bench Press55Last set is 5+ (Try to beat reps from Week 7)90x5,5,5,5,5,5Horizontal Row *Incline DB Rowohp48 to 10X55x8,8,8,8,8Vertical Row *CG Pulldownunderhand pulldown48 to 10X40x10,10,10,10Tricep (heavy) *Lying Extensioncable overhead ext48 to 10X30x9Tricep (light) *Rope Pushdown310 to 1525x11

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Copy of week 7Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat38Last set is 8+155x8,8,8 ,8,8Hamstring (Hip) *SLDL310 to 12X125x10,10,10,10,10Standing Calvescalve press on leg press44 to 6X170x6,6,6,6,6Leg Curl *Lyingkneeling leg curl312 to 15X75x12,12,12,12Ab *Pallof Pressleg raise312 to 15Xleg pressDay 2150x10,10,10,10ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press48Last set is 8+80X8,8,8,8,8Deadlift83Deload 50-60 percent185X3,3,3,3,3Vertical Press *OHP38Last set is 8+55X8,8,7,6,6was a struggleVertical Row *Chinspulldowns/underhand310 to 12X50X10,10,10,10barely hit 10Rear Delt Iso *Face Pulls312 to 15X25platex10,10,10,10Bicep Curl *DB Curl35lbs ez bar46 to 8X30PLATEX8,8,8,8,

Day 3ExerciseSetRepPercentageRecorded WeightCommentsBack Squat46Last set is 6+160x6,6,6,6,6Hamstring (Hip) *Back Extensionhyper ext.310 to 1255dbx7,7,7,7,7,5 min restLeg Curl *Seatedkneeling leg curl312 to 15X75x15,12,11,10,102mLunge Varation *Reverse Lungeleg ext312 to 15X130x11,11,10,10,10Standing Calvescalve press on leg press44 to 6X175*5,5,5,5,5,5leg press150,11,11,11,1,1

Day 4ExerciseSetRepPercentageRecorded WeightCommentsBack Squat53Last set is 3+175x3,3,3,3,3pretty tough; should have done 170BB Bench Press55Last set is 5+90X5,5,5,5,5Horizontal Row *Incline DB Rowohp410 to 12Xbarx12,12,10,10,10to failure; i felt form was good but w zero reps in tank for every setVertical Row *CG Pulldownunderhand pulldown410 to 12X50x11,11,10, 9to failure; i felt form was good but w zero reps in tank for every setTricep (heavy) *Lying Extensioncable overhead ext48 to 10X30x8,8,8,8,8Tricep (light) *Rope Pushdown310 to 1525x10flys

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Copy of week 6Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat54 to 6Add 5-10 lbs from Week 4155x4,4,4,4,4,4,4hppy with thisHamstring (Hip) *GHR36 to 8X55dbx6,6,6,6,6Standing Calvescalve press on leg press44 to 6X165x8,7,8,8Leg Curl *Lyingkneeling leg curl38 to 10X80x8,8,8,8(Left ham) 75x10,10,8,8(Right ham)super difficult. struggling to hit 8 repsAb *Ab Wheelleg raise312 to 15Xleg press140x12,12,12,12Day 2SetRepPercentageRecorded WeightCommentsBB Bench Press54 to 6Add 5-10 lbs from Week 485x6,6,6,6,6Horizontal Row *Seated Cable Row36 to 8X100x7,7,7,7,Vertical Press *Standing DB Press36 to 8X27.5x6,6,6,6,6Vertical Row *Wide-grip Pull Uppulldowns/underhand36 to 8X55(next weight after 50)x6,6,6,6,6Bicep Curl (Heavy) BB Curlcable bicep curl(ez bar)46 to 8X30plate,6,6,6,6,6,Bicep Curl (Light) Conc. Curl35lbs ez bar310 to 15X11,11,11,11,11

Day 3ExerciseSetRepPercentageRecorded WeightCommentsDeadlift31Add 5-10 lbs from Week 3200x1,1(fail),1(fail),1(fail) 195x1(fail)was very anxious before lifting; was super pissed when i fail; formsuckes; rest 3-4mins b/w setsBack Squat62 to 4Add 5-10 lbs from Week 4155x5,5,5,5,53mins rest,Leg Curl *Seatedkneeling leg curl38 to 10X80x9,9,9,9Lunge Varation *Walking Lungeleg ext38 to 10X135x9,9,9,9Standing Calvescalve press on leg press42 to 4X170x5,5,5,5skipped; no timeleg press145x10,10,10,10DL185x3,3,33min rest,3min, 5min

Day 4ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press62 to 4Add 5-10 lbs from Week 490x4,4,4,4,4,4Horizontal Row *T-Bar Row36 to 8X45x8,8,8,8Vertical Press *Incline DBohp36 to 8X55x6,6,6,6,6Vertical Row *Wide-grip Pulldownunderhand pulldown38 to 10X55x6,6,6,6,6DB Laterals38 to 10X22.5x8,8,8,8Ab *Side Plank3TimeCable overhead tri. Ext25x10

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Copy of week 5Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat38 to 10Add 5-10 lbs from Week 3145x8,8,7,8,8Hamstring (Hip) *GHRhyperext38 to 10X50lb dbx8,8,8,8Standing Calvescalve press on leg press46 to 8X155x8,8,8,8Leg Curl *Lyingkneeling leg curl310 to 12X75x10, 70x10,10 50x15Ab *Ab Wheelleg raise312 to 15Xleg press140x11,11,11,11Day 2ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press38 to 10Add 5-10 lbs from Week 375x10,10,10,10,10Horizontal Row *Seated Cable Row38 to 10X95x10,10,10,10Vertical Press *Standing DB Press38 to 10X25dbx8,8,8.8Vertical Row *Wide-grip Pull Uppulldowns38 to 10X50x8,8,8Bicep Curl (Heavy) BB Curlmachine46 to 8X25x8,8,10Bicep Curl (Light) Conc. Curl35lbs ez bar310 to 15X35ezx11,11,11

Day 3ExerciseSetRepPercentageRecorded WeightCommentsDeadlift33Add 5-10 lbs from Week 2185x3,2,3,2,13-4mins b/w sets; HARD HARD HARD; hitting failureBack Squat46 to 8Add 5-10 lbs from Week 3150x6,6,6,63mins rest. Leg Curl *Seatedkneeling leg curl310 to 12X75x11,11,11,11Lunge Varation *Walking Lungeleg ext310 to 12X130x11,10,10 125x10Standing Calvescalve press on leg press44 to 6X160/sidex6,6,6,6Day 4ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Pressbb row46 to 8Add 5-10 lbs from Week 385x6,6 80x6,6Horizontal Row *T-Bar Row38 to 10X40x10,10,10,10Vertical Press *Incline DBohp38 to 10X50x8,8,7,8,8Vertical Row *Wide-grip Pulldownunderhand310 to 12X42.5x12,12,12,12DB Laterals310 to 12X20dbx11,11,11,11Ab *Side Plank3TimeCable overhead tri. Ext20x10,10,10,10

Copy of week 4Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat54 to 6Add 5-10 lbs from Week 2150x4,4,4,4,4,4Hamstring (Hip) *GHR310 to 12Xw45lb plate on chestx12Standing Calvescalve press on leg press48 to 10X150/sidex8,8,8,8Leg Curl *Lyingkneeling leg curl312 to 15X70x12,12,12,12Ab *Ab Wheelleg raise312 to 15Xleg press140/10,10,10,10Day 2ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press54 to 6Add 5-10 lbs from Week 285x4,4,4,4,4,4Horizontal Row *Seated Cable Row310 to 12X90x10,10,10,10Vertical Press *Standing DB Press310 to 12X22.5dbx10,10,10,10Vertical Row *Wide-grip Pull Uppulldowns/underhand310 to 12X42.5x10,10,10,10,Bicep Curl (Heavy) BB Curlcable bicep curl(ez bar)46 to 8X25x7,7,7,7,Bicep Curl (Light) Conc. Curl35lbs ez bar310 to 15X35lbsezbarx10,10,10 25x15

Day 3ExerciseSetRepPercentageRecorded WeightCommentsDeadlift35Add 5-10 lbs from Week 1170x5,5,4,4,4Back Squat62 to 4Add 5-10 lbs from Week 2150x4,4,4,4,4,4Leg Curl *Seatedkneeling leg curl312 to 15X70x13,13,13Lunge Varation *Walking Lungeleg ext312 to 15X125x12Standing Calvescalve press on leg press46 to 8X155x6.6.6.6

Day 4ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press62 TO 4Add 5-10 lbs from Week 285x4,5,5,5,5,5Horizontal Row *T-Bar Row310 to 12X40x10,10,10,10Vertical Press *Incline DBohp310 to 12Xbarx10,10,10Vertical Row *Wide-grip Pulldownunderhand pulldown310 to 12X42.5x11,11,11,11DB Laterals312 to 15X20DBx10,10,10 17.5dbx11Ab *Side Plank3TimeCable overhead tri. Ext20x10,10,10,10

Copy of week 3Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat38 to 10Add 5-10 lbs from Week 1140x9,9,93mHamstring (Hip) *Good Morning34 to 695x6,6,7Standing Calvescalve press on leg press44 to 6X145/sidex6,6,6,6Leg Curl *Lyingkneeling leg curl38 to 10X 70x10,10,10,10Ab *Plankleg raise3Time

Day 2ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press38 to 10Add 5-10 lbs from Week 175x9,9,9,9Horizontal Row *BB Row34 to 6X60x6,6,6,6Vertical Press *OHP34 to 6X55x6,6,6,6Vertical Row *Chinspulldowns34 to 6X50x6,6,6 35x12Chest Flymachine38 to 10X65x9,9, 65x9,9,10returned tog gym in evening to finish up workoutBicep Curl *DB Curl35lbs ez bar38 to 1035x8,8,8,8returned tog gym in evening to finish up workout

Day 3ExerciseSetRepPercentageRecorded WeightCommentsDeadlift31190x1,1,1,13m rest, felt good, form still not good though. Back Squat46 to 8Add 5-10 lbs from Week 1145x6,7,6,6Leg Curl *Seatedkneeling leg curl38 to 10X 70x8,8,8,8,8Lunge Varation *Reverse Lungeleg ext38 to 10X125x10,10,10,10Standing Calvescalve press on leg press42 to 4X150/sidexSkipped

Day 2ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press46 to 8Add 5-10 lbs from Week 1 80x6,6,6,6,6Horizontal Row *DB Rowbb row36 to 8X60x6,7,6,6Vertical Press *Incline BBohp34 to 6X55x6,6,6,6Vertical Row *CG Pulldown36 to 8X50x7,7,7,7Lying Tricep ExtensionCable overhead tri. Ext38 to 10X20x8,8,8,8 15x10Ab *Weighted Crunch312 to 15Standing Calvescalve press on leg press42 to 4X150/sidex5.6.6.6

Copy of week 2Day 1

Exerciseex. i did insteadSetRepPercentageRecorded WeightCommentsBack Squat54 to 6140x6,6, 6,6,6Hamstring (Hip) *Good Morning36 to 8165x8, 8 170x8,8calvf press on leg press machineCalves46 to 8X140x8,8,8,8kneeling Leg Curl *Lying310 to 12X65x12,12,12Ab leg raise3Time10-15 reps/setDay 2ExerciseSetRepPercentageRecorded WeightCommentsBB Bench Press36 to 875x7,8,8,8,8Horizontal Row *BB Row36 to 8X55x8,8,8Vertical Press *OHP36 to 8XBarx10, 50x6,6,6Vertical Row *Chinspulldowns36 to 8X+ 1 bar to 42.5x6,7,8Chest Flymachine310 to 12X55*12 skipped due to time constraintBicep Curl *DB Curl25lbs ez bar310 to 1225lb ex bar x 12,12repscurt this short due to time constraint

Day 3ExerciseSetRepPercentageRecorded WeightCommentsDeadlift33180x3,3,3,34-5min rest. Not use to low reps(

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