Day One		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8
Exercise	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%
Power Cleans	3	8	70	3	8	72	3	8	74	3	8	76	3	5	80	3	5	82	3	3	88	3	3	90
Bench Press	3	10	70	3	10	72	3	8	74	3	8	76	3	5	80	3	5	82	3	10,8,6	72,78,82	3	10,8,6	72,78,82
Front/Side Raises	2	12		2	12		2	12		2	12		2	12		2	12		2	12		2	12
Upper Back Exercise	2	12		2	12		2	10		2	10		2	8		2	8		2	6		2	6
Dips	2	max		2	max		2	max		2	max		2	max		2	max		2	max		2	max
Core/Abs
Day Two		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6			Week 7			Week 8
Exercise	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%	Sets	Reps	%
Squats	3	10	70	3	10	72	3	8	74	3	8	76	3	5	80	3	5	82	3	10,8,6	72,78,82	3	10,8,6	72,78,82
DB Lunges	2	12		2	12		2	10		2	10		2	8		2	8		2	6		2	6
Bicep Exercise	2	12		2	12		2	10		2	10		2	8		2	8		2	6		2	6
Stiff-Leg Deadlift	2	12		2	12		2	10		2	10		2	8		2	8		2	6		2	6
Shoulder Exercise	2	12		2	12		2	10		2	10		2	8		2	8		2	6		2	6
Glute-Ham Exercise	2	15		2	15		2	15		2	15		2	15		2	15		2	15		2	15
Core/Abs