05+Busy+Mans+DUP+Workout+Log

Sample Schedule Week 1 Week 2 Week 3 Week 4

Sunday

Monday Tuesday Wednesday Day 1 Day 2 Day 1 Day 2 Day 1 Day 2 Either increase training maxes, add volume, or deload.

Thursday

Friday Day 3 Day 3 Day 3

Saturday

Day 1 Weight Exercise

Sets

Reps

Week 1

Week 2

Week 3

Category

Squat

5

3

80%

80%

80%

Power

Deadlift

4

4

80%

+10 lbs

+10 lbs

Strength

Bench Press

4

8

70%

+ 5 lbs

+ 5 lbs

Hypertrophy

Overhead Press

4

6-8

RPE 9

RPE 9

RPE 9

Accessory

Chin-ups/ Pull-ups

4

6-8

RPE 9

RPE 9

RPE 9

Accessory

Day 2 Weight Exercise

Sets

Reps

Week 1

Week 2

Week 3

Category

Bench Press

5

3

80%

80%

80%

Power

Squat

4

4

80%

+10 lbs

+10 lbs

Strength

Deadlift

4

8

70%

+ 10 lbs

+ 10 lbs

Hypertrophy

Barbell Rows

4

8-12

RPE 8

RPE 8

RPE 8

Accessory

Lateral Raises

4

12-15

RPE 9

RPE 9

RPE 9

Accessory

Day 3 Weight Exercise

Sets

Reps

Week 1

Week 2

Week 3

Category

Deadlift

5

3

80%

80%

80%

Power

Bench Press

4

4

80%

+5 lbs

+5 lbs

Strength

Squat

4

8

70%

+ 10 lbs

+ 10 lbs

Hypertrophy

Curls

4

10-12

RPE 9

RPE 9

RPE 9

Accessory

Pushdowns

4

10-12

RPE 9

RPE 9

RPE 9

Accessory

Calf Raises

4

12-15

RPE 9

RPE 9

RPE 9

Accessory