The Plan

WEEK / DAY

SQUATS

BENCH PRESS

DEAD LIFT

  0 / 0 235 x 1 125 x 1 215 x 1
  1 / Monday 4 sets of 195 x 5 4 sets of 105 x 5 4 sets of 175 x 5
  1 / Wednesday 4 sets of 195 x 5 4 sets of 110 x 5 4 sets of 175 x 5
  1 / Friday 4 sets of 205 x 5 4 sets of 115 x 5 4 sets of 185 x 5
  2 / Monday 4 sets of 215 x 5 4 sets of 115 x 5 4 sets of 195 x 5
  2 / Wednesday 4 sets of 225 x 5 4 sets of 120 x 5 4 sets of 205 x 5
  2 / Friday 4 sets of 225 x 5 4 sets of 120 x 5 4 sets of 205 x 5
  3 / Monday 0 sets of 225 x 5 0 sets of 125 x 5 0 sets of 205 x 5
  3 / Wednesday 0 sets of 225 x 5 0 sets of 125 x 5 0 sets of 205 x 5
  3 / Friday 0 sets of 225 x 5 0 sets of 125 x 5 0 sets of 205 x 5
  4 / Monday 4 sets of 175 x 5 0 sets of 125 x 5 4 sets of 175 x 5
  4 / Wednesday 4 sets of 175 x 5 4 sets of 125 x 5 4 sets of 175 x 5
  4 / Friday 0 sets of 175 x 5 0 sets of 125 x 5 0 sets of 175 x 5
  5 / Monday 0 sets of 175 x 5 0 sets of 125 x 5 0 sets of 175 x 5
  5 / Wednesday 4 sets of 185 x 5 4 sets of 115 x 5 4 sets of 185 x 5
  5 / Friday 4 sets of 185 x 5 4 sets of 125 x 5 4 sets of 185 x 5
  6 / Monday 4 sets of 185 x 5 4 sets of 130 x 5 4 sets of 185 x 5
  6 / Wednesday 4 sets of 185 x 5 4 sets of 135 x 5 4 sets of 185 x 5
  6 / Friday 0 sets of 185 x 5 0 sets of 135 x 5 0 sets of 185 x 5
  7 / Monday 4 sets of 185 x 5 4 sets of 135 x 5 4 sets of 185 x 5
  7 / Wednesday 4 sets of 185 x 5 4 sets of 135 x 5 4 sets of 185 x 5
  7 / Friday 0 sets of 185 x 5 0 sets of 135 x 5 0 sets of 185 x 5
  8 / Monday 0 sets of 185 x 5 0 sets of 135 x 5 0 sets of 185 x 5
  8 / Wednesday 0 sets of 185 x 5 0 sets of 135 x 5 0 sets of 185 x 5
  8 / Friday 0 sets of 185 x 5 0 sets of 135 x 5 0 sets of 185 x 5
  9 / Monday 0 sets of 185 x 5 0 sets of 135 x 5 0 sets of 185 x 5
  9 / Wednesday 4 sets of 185 x 5 4 sets of 135 x 5 4 sets of 185 x 5
  9 / Friday 4 sets of 185 x 5 4 sets of 135 x 5 4 sets of 185 x 5
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