The weights follow the same ideas outlined in the
beginner program that precedes this one. This one is meant to be done after you have already received basic instruction in the lifts. When you reach the end of this program test your maxes and move on to a percentage based program.
Week 1
1st Day (Monday)
1. Box squat
Xkg 6 reps 2 sets
Xkg +10kg 5 reps 6 sets
(42)
2. Dumbbell bench
8 reps 6 sets
(48)
3. Dumbbell Flies
10 reps 5 sets
(50)
4. Pull ups or Pull downs
6 reps 6 sets
(36)
5. Hanging leg raises
8 reps 5 sets
(40)
3rd Day (Wednesday)
1. Incline bench
Xkg 4 reps 2 sets
Xkg +5kg 4 reps 5 sets
(28)
2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)
3.Deadlift from pins (bar should 1-2” below the knee cap)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(40)
4. Lunges
5 reps each leg for 5 sets.
(25)
5. Hyperextension
10 reps 4 sets
(40)
5th Day (Friday)
1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)
2. Bench (close grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +5kg 6 reps 2 sets
Xkg +10kg 5 reps 5 sets
(43)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Seated good mornings
5 reps 5 sets
(25)
5. Sport games ( G.P.P )
30 minutes (football, basketball, tennis, etc.)
Week 2
1st Day (Monday)
1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)
2. Seated barbell press (behind the neck)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(40)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)
5. Hyperextension
10 reps 4 sets
(40)
3rd Day (Wednesday)
1. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(38)
2. Incline bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets
(35)
3. Tricep pushdowns
10 reps 5 sets
(50)
4. Stiff leg deadlift
6 reps 5 sets
(30)
5. Leg Press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets
(48)
6. Hanging leg raises
10 reps 4 sets
(40)
5th Day (Friday)
1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)
2. Bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(40)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Dips
8 reps 5 sets
(40)
5. Seated good mornings
5 reps 5 sets
(25)
6. Sport games ( G.P.P.)
30-45 minutes
Week 3
1st Day (Monday)
1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(40)
2. Bench press (average grip)
Xkg 8 reps 1 set
Xkg +5kg 6 reps 1 set
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(34)
3. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)
4. Leg Press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 1 set
Xkg +20kg 6 reps 5 sets
(46)
5. Standing good mornings
5 reps 5 sets
(25)
3rd Day (Wednesday)
1. Deadlift to the knees
Xkg 5 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 6 sets
(39)
2. Dips (with weight)
6 reps 6 sets
(36)
3. Tricep pushdowns
10 reps 5 sets
(50)
4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the hip joint is lower than the knee joint.)
5 reps 5 sets
(25)
5. Hanging leg raises
10 reps 4 sets
(40)
5th Day (Friday)
1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)
2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 5 sets
(36)
3. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)
4. Tricep pushdowns
10 reps 5 sets
(50)
5. Straight leg sit ups
10 reps 5 sets
(50)
6. Sport games (G.P.P)
30 minutes
Week 4
1st Day (Monday)
1. Squat (no box)
8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(45)
2. Bench Press (average grip)
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(40)
3. Dips
8 reps 5 sets
(40)
4. Leg Press
8 reps 5 sets
(40)
5. Seated good mornings
5 reps 5 sets
(25)
3rd Day (Wednesday)
1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 4 reps 5 sets
(31)
2. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 4 sets
(30)
3. Stiff leg deadlifts
6 reps 5 sets
(30)
4. Dumbbell flies
10 reps 5 sets
(50)
5. Kettle ball squats
6 reps 6 sets
(25)
5th Day (Friday)
1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 6 reps 5 sets
(42)
2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Pushups (hands wider than shoulders)
8 reps 5 sets
(40)
5. Straight leg sit ups
10 reps 4 sets
(40)
6. Hanging leg raises
10 reps 3 sets
(30)
Week 5
1st Day (Monday)
1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +20kg 5 reps 4 sets
(32)
2. Bench Press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 4 reps 5 sets
(34)
3. Pushups (hands wider than shoulders)
6 reps 5 sets
(30)
4. Squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 5 reps 4 sets
(31)
5. Hanging leg raises
10 reps 4 sets
(40)
3rd Day (Wednesday)
1. Deadlift
Xkg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 4 reps 5 sets
(38)
2. Bench Press (narrow grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 5 sets
(36)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Kettle ball squats
5 reps 5 sets
(25)
5. Hyperextension
8 reps 4 sets
(32)
5th Day (Friday)
1. Incline bench (average grip)
4 reps 5 sets
(20)
2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 3 sets
(28)
3. Bench press
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 5 reps 5 sets
(35)
4. Leg press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +15kg 8 reps 4 sets
(56)
5. Sport games (G.P.P)
30-40 minutes
Week 6
1st Day (Monday)
1. Squat (no box)
Xkg 5 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 2 sets
Xkg +30kg 2 reps 3 sets
(21)
2. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 sets
Xkg +20kg 4 reps 1 set
Xkg +25kg 3 reps 4 sets
(27)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Hanging leg raises
10 reps 4 sets
(40)
3rd Day (Wednesday)
1. Deadlift (standing on blocks 3-4”)
Xkg 4 reps 2 sets
Xkg +10kg 3 reps 4 sets
(20)
2. Seated barbell press (behind the neck)
Xkg 5 reps 1 sets
Xkg +5kg 4 reps 5 sets
(25)
3. Dips
5 reps 5 sets
(25)
4. Deadlift from pins (pins are located 1-2” below the knee)
Xkg 4 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 4 sets
(20)
5. Hyperextension
8 reps 4 sets
(32)
5th Day (Friday)
1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(42)
2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 5 reps 5 sets
(39)
3. Kettle ball squats
5 reps 5 sets
(25)
4. Stiff leg deadlift
5 reps 5 sets
(25)
5. Sport games (G.P.P)
20-30 minutes
Week 7
1st Day (Monday)
1. Box squat
Xkg 6 reps 2sets
Xkg +10kg 5 reps 4sets
(32)
2. Bench (close grip, index finger on the smooth part)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Dips
8 reps 6 sets
(48)
5. Standing good mornings
5 reps 5 sets
(25)
3rd Day (Wednesday)
1. Incline bench press (average grip)
Xkg 4 reps 2 sets
Xkg +5kg 4 reps 4 sets
(24)
2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)
3. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(36)
4. Lunges
5 reps with each leg 5 sets
(25)
5. Hanging leg raises
10 reps 4 sets
(40)
5th Day (Friday)
1. Box squat
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 4 sets
(36)
2. Seated barbell press (behind the neck)
5 reps 5 sets
(25)
3. Bench (close grip, index finger on the smooth part)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)
4. Dumbbell flies
10 reps 5 sets
(50)
5. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 5 sets
(30)
6. Seated good mornings
5 reps 5 sets
(25)
Week 8
1st Day (Monday)
1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(44)
2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)
5. Squat (no box)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)
6. Hyperextensions
10 reps 4 sets
(40)
3rd Day (Wednesday)
1. Deadlift from pins (bar is set 1- 2” above knee level)
Xkg 6 reps 2 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(44)
2. Incline bench press
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets
(35)
3. Tricep press downs
10 reps 5 sets
(50)
4. Shoulder press
10 reps 5 sets
(50)
5. Leg press
Xkg 8 reps 1 sets
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets
(48)
5th Day (Friday)
1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)
2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Lunges
Xkg 5 reps for each leg 1 set
Xkg +10kg 5 reps for each leg 5 sets
(30)
5. Seated good mornings
5 reps 5 sets
(25)
6. Hanging leg raises
10 reps 5 sets
(50)
Week 9
1st Day (Monday)
1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(40)
2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)
5. Leg press
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(38)
6. Standing good mornings
5 reps 5 sets
(25)
3rd Day (Wednesday)
1. Deadlift up to the knees
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(35)
2. Bench (close grip, index finger on the smooth part)
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 4 sets
(31)
3. Weighted dips
6 reps 6 sets
(36)
4. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 4 sets
(31)
5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets
(25)
6. Hanging leg raises
10 reps 4 sets
(40)
5th Day (Friday)
1. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(32)
2. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 4 sets
(35)
3. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)
4. Tricep push downs
10 reps 5 sets
(50)
5. Hyperextensions
10 reps 5 sets
(50)
Week 10
1st Day (Monday)
1. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +20kg 3 reps 5 sets
(28)
2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Dips
8 reps 5 sets
(40)
5. Leg press
6 reps 5 sets
(30)
6. Seated good mornings
5 reps 5 sets
(25)
3rd Day (Wednesday)
1. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 2 reps 3 sets
(25)
2. Deadlift From Pins (bar located 1-2” below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 1 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 3 reps 4 sets
(27)
3. Bench (close grip, index finger on the smooth)
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 4 sets
(35)
4. Dumbbell flies
10 reps 5 sets
(50)
5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets
(25)
5th Day (Friday)
1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)
2. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(35)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)
5. Hyperextensions
10 reps 4 sets
(40)
6. Hanging leg raises
10 reps 3 sets
(30)