Cycle 2								
Phase 1	Weights based on 5 rep maxes
Exercise		MAX at this rep	Day1	Day2	Day3	Day4	Day5	Day6
Squat - 2x15		150		125	130	135	140	145	150
Stiff Leg Deads - 2x15	120		95	100	105	110	115	120
Incline Bench - 2x15	37.5		25	27.5	30	32.5	35	37.5
Dips - 1x15		40		27.5	30	32.5	35	37.5	40
lat pulldown - 2x15	90		65	70	75	80	85	90
DB Rows - 2x15		100		75	80	85	90	95	100
Shrugs - 1x15		55		42.5	45	47.5	50	52.5	55
Shoulder Press - 1x15	30		17.5	20	22.5	25	27.5	30
Lateral Raise - 1x15	17.5		5	7.5	10	12.5	15	17.5
Rear Delt - 1x15	17.5		5	7.5	10	12.5	15	17.5
DB Curls - 2x15		25		12.5	15	17.5	20	22.5	25
Tricep Ext. - 2x15	17.5		5	7.5	10	12.5	15	17.5
Calf Raise - 2x15	95		70	75	80	85	90	95
Crunches - 4x40								


Cycle 2								
Phase 2	Weights based on 5 rep maxes	
Exercise		MAX at this rep	Day1	Day2	Day3	Day4	Day5	Day6			
Squat - 2x10		185		135	145	155	165	175	185
Stiff Leg Deads - 2x10	150		125	130	135	140	145	150
Incline Bench - 2x10	45		32.5	35	37.5	40	42.5	45
Dips - 1x10		80		60	70	80	90	100	110
lat pulldown - 2x10	110		85	90	95	100	105	110
DB Rows - 2x10		125		100	105	110	115	120	125
Shrugs - 1x10		70		45	50	55	60	65	70
Shoulder Press - 1x10	37.5		25	27.5	30	32.5	35	37.5
Lateral Raise - 1x10	22.5		10	12.5	15	17.5	20	22.5
Rear Delt - 1x10	22.5		10	12.5	15	17.5	20	22.5
DB Curls - 2x10		30		17.5	20	22.5	25	27.5	30
Tricep Press. - 2x10	22.5		10	12.5	15	17.5	20	22.5
Calf Raise - 2x10	115		90	95	100	105	110	115
Crunches - 4x40								


Cycle 2								
Phase 3	Weights based on 5 rep maxes			
Exercise		MAX at this rep	Day1	Day2	Day3	Day4	Day5	Day6			
Squat - 2x5		225		175	185	195	205	215	225
Stiff Leg Deads - 2x5	185		135	145	155	165	175	185
Incline Bench - 2x5	55		42.5	45	47.5	50	55	55
Dips - 1x5		100		110	110	120	120	130	130
lat pulldown - 2x5	130		105	110	115	120	125	130
DB Rows - 2x5		150		125	130	135	140	145	150
Shrugs - 1x5		85		60	65	70	75	80	85
Shoulder Press - 1x5	45		32.5	35	37.5	40	42.5	45
Lateral Raise - 1x5	27.5		15	17.5	20	22.5	25	27.5
Rear Delt - 1x5		27.5		15	17.5	20	22.5	25	27.5
DB Curls - 2x5		35		22.5	25	27.5	30	32.5	35
Tricep Press. - 2x5	50		37.5	40	42.5	45	47.5	50
Calf Raise - 2x5	140		115	120	125	130	135	140
Crunches - 4x40		

Weight	Reps	1 Rep Max		5 Reps
Exercise		Weight	Reps	Est 1RM	Est 5RM
Squat - 2x5		185	10	246.73	219.30
Stiff Leg Deads - 2x5	175	5	196.89	175.00
Incline Bench - 2x5	55	5	61.88	55.00
Dips - 1x5		50	10	66.68	59.27
lat pulldown - 2x5	130	5	146.26	130.00
Cable Rows - 2x5	140	6	162.60	144.52
Shrugs - 1x5		70	10	93.36	82.98
Shoulder Press - 1x5	45	5	50.63	45.00
Lateral Raise - 1x5	25	5	28.13	25.00
Rear Delt - 1x5		25	5	28.13	25.00
DB Curls - 2x5		35	5	39.38	35.00
Tricep Press. - 2x5	25	5	28.13	25.00
Calf Raise - 2x5	125	8	155.20	137.94
Crunches - 4x40