* Week 1
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 4 sets of 5 reps | 80% of max x 3 sets of 5 reps |
| 75% of max x 5 reps | 75% of max x 5 reps |
| 75% of max x 5 reps |
* Week 2
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 5 reps | 80% of max x 5 reps |
| 85% of max x 3 sets of 4 reps | 85% of max x 2 sets of 4 reps |
| 80% of max x max reps | 80% of max x max reps |
| 75% of max x max reps |
* Week 3
| Monday | Thursday |
| 60% of max x8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 5 reps | 80% of max x 5 reps |
| 85% of max x 3 sets of 4 reps | 85% of max x 2 sets of 4 reps |
| 80% of max x max reps | 80% of max x max reps |
| 80% of max x max reps |
* Week 4
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 80% of max x 5 reps | 80% of max x 5 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 2 sets of 3 reps | 90% of max x max reps |
| 90% of max x max reps | 80% of max x max reps |
| 75% of max x max reps |
* Week 5
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 sets of 3 reps | 90% of max x 2 sets of 3 reps |
| 80% of max x max reps | 80% of max x max reps |
| 80% of max x max reps |
* Week 6
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 reps | 90% of max x 2 sets of 3 reps |
| 92% of max x max reps | 85% of max x max reps |
| 85% of max x max reps | 80% of max x max reps |
| 80% of max x max reps |
* Week 7
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 reps | 90% of max x 3 reps |
| 95% of max x 2 sets of 3 reps | 92% of max x 2 reps |
| 80% of max x max reps | 95% of max x 2 reps |
| 85% of max x max reps |
* Week 8
| Monday | Thursday |
| 60% of max x 8 reps | 60% of max x 8 reps |
| 75% of max x 6 reps | 75% of max x 6 reps |
| 85% of max x 4 reps | 85% of max x 4 reps |
| 90% of max x 3 reps | 90% of max x 3 reps |
| 92% of max x 2 reps | 95% of max x 2 reps |
| 95% of max x max | 90% of max x max reps |
| 85% of max x max reps |
* Week 9
* Hit your new PR!!!
