Day 1
< 60 min
DATE
Chest:
Legs:
1) Flat Barbell Press
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you fail. The last weight you get is your 100% for days 3 & 5
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x 1?
?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Squats
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you fail. The last weight you get is your 100% for days 3 & 5
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x 1?
?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Deadlifts
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you fail. The last weight you get is your 100% for days 3 & 5
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x 1?
?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
Day 2
15 min
DATE
1) Ab Bench or Ab Exercise of your choice
80% x Failure
80% x Failure
80% x Failure
80% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
2) Gaspari's or Ab Exercise of your choice
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
< 60 min
DATE
Chest:
Legs:
1) Flat Barbell Press
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Squats
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Deadlifts
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
Day 4
15 min
DATE
1) Ab Bench or Ab Exercise of your choice
80% x Failure
80% x Failure
80% x Failure
80% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
2) Gaspari's or Ab Exercise of your choice
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
< 60 min
DATE
Chest:
Legs:
1) Flat Barbell Press
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Squats
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Deadlifts
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com