Before diving into your templates, please watch this quick How-To video, and read the accompanying

How-To in its entirety!

Follow each numbered and colored box all the way to #6 to guide you through customizing and executing your training progra

Before you enter ANYTHING into any cell of your templates, save a spare copy of the templates document! This way, if anythin

When picking your “10 Reps” weights, stay away from both overly ambitious and “too easy” ones. Try to avoid picking weights

Before you begin your training, first thing’s always first: the warm-up! Warm up how you usually do until you’re ready to begin

Once you've completed the entire 5 week “First Time Program” tab, move onto the "Long Term Program" tab. (The Long Term

See the handy definitions at the bottom of the First Time Program and Long Term Program sheets

For additional clarifications and recommendations, please see the "How To" and “FAQ” documents that accompanied your tem

For further guidance and community support, join our Facebook group today!
resh copy to start over with.

s you can rep out for 15.

well. Warm-up tip: Lift half of your listed weight for that day for 10 reps, rest for one minute, then lift your listed weight for 3 reps prior to

the weights you’re lifting and/or choosing different exercises.)

 Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results
Day 1 Exercises: Day 1 Exercises: Day 1 Exercises: Day 1 Exercises:

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Reps Rep Results
Day 2 Exercises: Day 2 Exercises: Day 2 Exercises: Day 2 Exercises:

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 3 0 2/fail 0 3 0 2/fail

 Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results
Day 1 Exercises: Day 1 Exercises: Day 1 Exercises: Day 1 Exercises:

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 5 0 2/fail 0 5 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 5 0 2/fail 0 5 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Rep Goal Rep Results Exercise Sets Weight Reps Rep Results
Day 2 Exercises: Day 2 Exercises: Day 2 Exercises: Day 2 Exercises:

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 5 0 2/fail 0 5 0 2/fail

0 3 0 2/fail 0 4 0 2/fail 0 5 0 2/fail 0 5 0 2/fail

0 2 0 2/fail 0 3 0 2/fail 0 4 0 2/fail 0 4 0 2/fail