Conditioning week
  Monday sets reps %
1 Bench press 1 5 50%
    2 4 60%
    3 3 70%
         
         
2 Squat 1 5 50%
    2 4 60%
    3 3 70%
         
         
4 Flat dumbbell fly 3 10  
5 Good morning 3 5  
  Wednesday sets reps %
1 Deadlift 1 5 50%
    2 4 60%
    3 3 70%
         
2 Incline bench press 3 4  
3 Dip 3 8  
5 Lunge 3 5  
  Friday sets reps %
1 Bench press 1 5 50%
    2 4 60%
    3 3 70%
         
2 Flat dumbbell fly 3 10  
3 Squat 1 5 50%
    2 4 60%
    3 3 70%
         
4 Dip 3 8  
5 Good morning 3 5  
Week 1
  Monday sets reps %
1 Bench press 1 4 55%
    1 3 60%
    1 3 70%
    4 3 75%
         
         
2 Squat 1 5 50%
    1 5 60%
    4 5 70%
         
         
3 Bench press 1 4 55%
    2 4 65%
    4 4 70%
         
4 Flat dumbbell fly 5 10  
5 Good morning 5 5  
  Wednesday sets reps %
1 Deadlift 1 3 50%
    2 5 60%
    2 3 70%
    3 3 75%
         
         
2 Bench press 1 5 55%
    1 5 65%
    4 4 70%
         
         
3 Dip 5 8  
4 Deadlift from pins 1 3 50%
    2 4 60%
    2 3 70%
    3 3 80%
         
5 Lunge 5 5  
  Friday sets reps %
1 Bench press 1 5 50%
    1 4 60%
    1 4 70%
    1 3 75%
    2 2 80%
    2 1 85%
    2 2 80%
    1 3 75%
    1 5 65%
    1 5 55%
         
2 Flat dumbbell fly 5 10  
3 Squat 1 5 50%
    2 3 60%
    2 3 70%
    4 3 75%
         
4 Dip 5 8  
5 Good morning 5 5  
Week 2
  Monday sets reps %
1 Squat 1 4 50%
    1 4 60%
    2 3 70%
    4 2 80%
         
         
2 Bench press 1 3 50%
    1 3 60%
    1 3 70%
    4 2 80%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 3 55%
    1 3 65%
    3 3 75%
         
6 Good morning 5 5  
  Wednesday sets reps %
1 Deadlift to knees 1 4 54%
    1 4 60%
    3 4 70%
         
         
2 Bench press 1 4 55%
    1 5 65%
    3 4 70%
         
3 Flat dumbbell fly 5 10  
4 Deadlift 1 4 50%
    1 4 60%
    2 3 70%
    4 3 75%
         
5 Lunge 5 5  
  Friday sets reps %
1 Squat 1 4 50%
    1 4 60%
    1 3 70%
    5 3 75%
         
         
2 Bench press 1 5 50%
    1 4 60%
    1 4 70%
    3 3 75%
    1 2 80%
    2 1 85%
    1 2 80%
    1 4 75%
    1 5 70%
    1 5 60%
    1 6 55%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 3 55%
    1 3 65%
    3 2 75%
         
6 Good morning 5 5  
Week 3
  Monday sets reps %
1 Squat 1 4 50%
    1 4 60%
    3 3 70%
    4 3 80%
         
         
2 Bench press 1 3 50%
    1 3 60%
    2 3 70%
    3 3 80%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 4 50%
    1 4 60%
    4 5 70%
         
6 Good morning 5 5  
  Wednesday sets reps %
1 Deadlift to knees 1 4 50%
    1 3 60%
    1 4 70%
    3 4 75%
         
         
2 Bench press 1 4 50%
    1 4 60%
    2 4 70%
    2 3 75%
    2 2 80%
    2 1 85%
    2 2 80%
    2 3 75%
    1 4 70%
    1 6 65%
    1 6 55%
         
 3 Flat dumbbell fly 5 10  
4 Deadlift from #2 pins 1 4 60%
    2 3 70%
    3 4 80%
         
5 Lunges 5 5  
6 Abs 3 10  
  Friday sets reps %
1 Bench press 1 4 50%
    1 4 60%
    2 3 70%
    3 3 80%
         
         
2 Squat 1 5 50%
    1 5 60%
    1 5 70%
    4 4 75%
         
         
3 Bench press 1 5 55%
    2 6 65%
    5 4 70%
         
4 Flat dumbbell fly 5 10  
5 Good morning 5 5  
Week 4
  Monday sets reps %
1 Squat 1 4 50%
    1 3 60%
    2 3 70%
    1 3 80%
    2 2 85%
         
         
2 Bench press 1 3 50%
    1 3 60%
    1 3 70%
    4 3 80%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 4 50%
    1 3 60%
    1 3 70%
    4 2 80%
         
6 Good morning 5 5  
  Wednesday sets reps %
1 Bench press 1 3 50%
    1 3 60%
    1 3 70%
    2 3 80%
    3 2 85%
         
         
2 Deadlift 1 3 50%
    1 3 60%
    2 2 70%
    2 3 80%
    2 2 85%
         
         
3 Bench press 1 5 55%
    1 5 65%
    3 4 75%
         
4 Flat dumbbell fly 5 10  
5 Lunge 5 5  
  Friday sets reps %
1 Squat 1 4 50%
    1 3 60%
    2 3 70%
    5 3 80%
         
         
2 Bench press 1 5 50%
    1 5 60%
    4 5 70%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Good morning 5 5  
Week 5
  Monday sets reps %
1 Bench press 1 5 50%
    1 4 60%
    2 3 70%
    4 3 75%
         
         
2 Squat 1 5 50%
    2 5 60%
    5 5 70%
         
         
3 Bench press 1 5 55%
    2 4 65%
    5 4 70%
         
4 Flat dumbbell fly 5 10  
5 good mornings 5 5  
  Wednesday sets reps %
1 Deadlift 1 5 50%
    2 5 60%
    2 4 70%
    4 3 75%
         
         
2 Bench press 1 5 55%
    1 5 65%
    5 4 70%
         
         
3 Dip 5 8  
4 Deadlift from knees 1 5 50%
    2 5 60%
    2 4 70%
    4 3 80%
         
5 Lunge 5 5  
  Friday sets reps %
1 Bench press 1 6 50%
    1 5 60%
    2 4 70%
    2 3 75%
    2 2 80%
    2 1 85%
    2 2 80%
    2 3 75%
    1 5 65%
    1 7 55%
         
2 Flat dumbbell fly 5 10  
3 Squat 1 5 50%
    2 4 60%
    2 3 70%
    5 3 75%
         
4 Dip 5 8  
5 Good morning 5 5  
Week 6
  Monday sets reps %
1 Squat 1 5 50%
    2 4 60%
    2 3 70%
    5 2 80%
         
         
2 Bench press 1 5 50%
    1 4 60%
    2 3 70%
    6 2 80%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 3 55%
    1 3 65%
    4 3 75%
         
6 Good morning 5 5  
  Wednesday sets reps %
1 Deadlift to knees 1 4 50%
    2 4 60%
    4 4 70%
         
         
2 Bench press 1 5 55%
    1 5 65%
    5 4 70%
         
3 Flat dumbbell fly 5 10  
4 Deadlift 1 4 50%
    1 4 60%
    2 3 70%
    5 3 75%
         
5 Lunge 5 5  
  Friday sets reps %
1 Squat 1 5 50%
    1 4 60%
    2 3 70%
    6 3 75%
         
         
2 Bench press 1 6 50%
    1 5 60%
    1 4 70%
    3 3 75%
    2 2 80%
    2 1 85%
    2 2 80%
    1 4 75%
    1 5 70%
    1 6 60%
    1 7 50%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 3 55%
    1 3 65%
    4 2 75%
         
6 Good morning 5 5  
Week 7
  Monday sets reps %
1 Squat 1 5 50%
    2 4 60%
    2 3 70%
    5 3 80%
         
         
2 Bench press 1 5 50%
    1 4 60%
    2 3 70%
    5 3 80%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 5 50%
    1 5 60%
    5 5 70%
         
6 Good morning 5 5  
  Wednesday sets reps %
1 Deadlift to knees 1 4 50%
    1 4 60%
    2 4 70%
    4 4 75%
         
         
2 Bench press 1 6 50%
    1 5 60%
    2 4 70%
    2 3 75%
    2 2 80%
    2 1 85%
    2 2 80%
    2 3 75%
    1 4 70%
    1 6 65%
    1 7 55%
         
  Flat dumbbell fly 5 10  
4 Deadlift from knees 1 5 60%
    2 3 70%
    4 4 80%
         
5 Lunge 5 5  
6 Abs 3 10  
  Friday sets reps %
1 Bench press 1 5 50%
    1 4 60%
    2 3 70%
    5 3 80%
         
         
2 Squat 1 5 50%
    1 5 60%
    2 5 70%
    5 4 75%
         
         
3 Bench press 1 6 55%
    2 6 65%
    6 4 70%
         
4 Flat dumbbell fly 5 10  
5 Good morning 5 5  
Week 8
  Monday sets reps %
1 Squat 1 5 50%
    1 4 60%
    2 3 70%
    2 3 80%
    3 2 85%
         
         
2 Bench press 1 5 50%
    1 4 60%
    2 3 70%
    5 3 80%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Squat 1 5 50%
    1 4 60%
    2 3 70%
    4 2 80%
         
6 Good morning 5 5  
  Wednesday sets reps %
1 Bench press 1 5 50%
    1 4 60%
    2 3 70%
    2 3 80%
    3 2 85%
         
         
2 Deadlift 1 4 50%
    1 4 60%
    2 3 70%
    2 3 80%
    3 2 85%
         
         
3 Bench press 1 5 55%
    1 5 65%
    4 4 75%
         
4 Flat dumbbell fly 5 10  
5 Lunge 5 5  
  Friday sets reps %
1 Squat 1 5 50%
    1 4 60%
    2 3 70%
    6 3 80%
         
         
2 Bench press 1 5 50%
    1 5 60%
    5 5 70%
         
3 Flat dumbbell fly 5 10  
4 Dip 5 8  
5 Good morning 5 5  
Week 9
  Monday sets reps %
  Squats 1 3 50%
    1 3 60%
    2 3 70%
    3 2 75%
         
  Bench press 1 3 50%
    1 3 60%
    2 3 70%
    3 2 75%
         
  Wednesday (skills evaluation)      
  Squat 1 3 50%
    1 3 60%
    2 2 70%
    1 2 80%
    1 1 90%
    1 1 95%
         
  Bench press 1 3 50%
    1 3 60%
    2 2 70%
    1 2 80%
    1 1 90%
    1 1 95%
  Deadlift 1 3 50%
    1 2 60%
    2 2 70%
    1 2 80%
    1 1 90%
    1 1 95%
         
  Friday      
  Squat 1 3 50%
    2 3 60%
    2 3 70%
    4 2 75%
  Bench press 1 3 55%
    2 3 65%
    6 3 75%
         
  Flat dumbbell fly 5 10  
  Good morning 5 5  
Week 10
  Monday sets reps %
1 Squat 1 3 50%
    2 3 60%
    2 3 70%
    4 2 80%
         
         
2 Bench press 1 3 50%
    1 3 60%
    2 3 70%
    5 3 80%
         
3 Flat dumbbell fly 5 10  
         
4 Squat 1 3 55%
    2 3 65%
    4 3 75%
         
  Wednesday sets reps %
1 Deadlift to knees 1 3 50%
    2 2 60%
    2 2 65%
    3 1 70%
         
         
2 Bench press 1 3 50%
    1 3 60%
    2 3 70%
    2 3 80%
    3 2 85%
         
  Flat dumbbell fly 5 10  
4 Deadlift 1 3 50%
    1 3 60%
    2 3 70%
    5 3 80%
         
  Friday sets reps %
1 Bench press 1 3 50%
    1 3 60%
    2 3 70%
    5 3 80%
         
         
         
2 Squat 1 3 50%
    2 3 60%
    2 3 70%
    6 3 80%
         
         
1 Bench press 1 4 50%
    1 4 60%
    4 4 70%
         
  Flat dumbbell fly 5 10  
5 Good morning 5 5  
Week 11
  Monday sets reps %
1 Squats 1 3 50%
    1 3 60%
    2 3 70%
    5 2 80%
         
         
2 Bench press 1 3 50%
    1 3 60%
    2 3 70%
    3 2 80%
    3 1 85%
         
3 Flat dumbbell fly 4 8  
         
         
  Wednesday sets reps %
1 Bench press 1 3 50%
    1 3 60%
    2 3 70%
    5 2 80%
         
4 Flat dumbbell fly 4 8  
2 Deadlift 1 3 50%
    2 3 60%
    2 3 70%
    5 2 75%
         
         
         
5 Good morning 4 5  
  Friday sets reps %
1 Squat 1 3 50%
    2 3 60%
    2 2 70%
    3 2 75%
         
         
2 Bench press 1 3 50%
    1 3 60%
    2 3 70%
    4 2 75%
         
Week 12
  Monday sets reps %
2 Bench press 1 3 50%
    2 3 60%
    2 2 70%
    4 1 75%
         
1 Deadlift 1 3 50%
    2 2 60%
    4 2 70%
         
         
  Wednesday sets reps %
1 Squats 1 3 50%
    2 3 60%
    3 2 70%
         
         
2 Bench press 1 3 50%
    2 3 60%
    3 2 70%
  Saturday test sets reps %
1 Squat 1 3 50%
    1 3 60%
    2 2 70%
    1 2 80%
  Opener 1 1 90%
    1 1 95%
    1 1 102%
2 Bench 1 3 50%
    1 3 60%
    2 2 70%
    1 2 80%
  Opener 1 1 90%
    1 1 95%
    1 1 101%
3 Deadlift 1 3 50%
    1 2 60%
    2 2 70%
    1 2 80%
  Opener 1 1 90%
    1 1 95%
    1 1 102%

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