Week 1: 90% x 1 - 80% x3x5
Week 2: 92.5% x1 - 82.5% x5x3
Week 3: 95% x 1 - 85% x5x3
Week 4: 97.5% x1 - 87.5% x5x3
Week 5: 92.5% x1 - 82.5% x3x5
Week 6: 95% x 1 - 85% x5x3
Week 7: 97.5% -87.5% x1 x5x3
Week 8: 100% x1 - 90% x5x3
Week 9: 95% -82.5% x1 x3x5
Week 10: 97.5% -85% x1 x5x3
Week 11: 100% x1 -87.5% x5x3
Week 12: 102.5% x1 90% x5x3
Easy day:
Week 1: 65.0% x2x8
Week 2: 60.0% x8x2
Week 3: 67.5% x2x8
Week 4 60.0% x8x2
Week 5: 70.0% x2x8
Week 6: 60.0% x8x2
Week 7: 72.5% x2x8
Week 8: 60.0% x8x2
Week 9: 75.0% x2x8
Week 10: 60.0% x8x2
Week 11: 77.5% x2x8
Week 12: 60.0% x8x2
Calculator for the program
