[RP MPT Novice-Intermediate] 3x - Arms&Delts

Week 1 Exercise

Sets

Week 2 Weight Rep Goal Rep Results *Ratng

Day 1: 0

3

0

0

3

0

3

0

3

0

Exercise

Week 3

Sets Weight Rep Goal

3/fail

Day 1: 0

3

0

0

3/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

3

0

3/fail

0

0

3

0

3/fail

0

2

0

0

3

0

Sets

Exercise

Sets

Week 4 Weight Rep Goal

3/fail

Day 1: 0

3

0

0

3/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

3

0

3/fail

0

0

3

0

3/fail

3/fail

0

2

0

3/fail

0

3

0

Week 1 Exercise

Rep Results *Ratng

Day 2:

Exercise

Exercise

Week 5: Deload

Sets Weight Rep Goal

2/fail

Day 1: 0

3

0

0

2/fail

0

3

0

2/fail

0

3

0

2/fail

0

3

3

0

2/fail

0

0

3

0

2/fail

3/fail

0

2

0

3/fail

0

3

0

Week 2 Weight Rep Goal Rep Results *Ratng

Rep Results *Ratng

Rep Results *Ratng

Day 2:

Exercise

Sets

Exercise

Sets Weight

Rep Goal

1/fail

Day 1: 0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

2/fail

0

2

0

1/fail

0

2

0

1/2 reps of Week 1

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

Week 3

Sets Weight Rep Goal

Rep Results *Ratng

Week 4 Weight Rep Goal

Rep Results *Ratng

Day 2:

Exercise

Week 5: Deload

Sets Weight

Reps

Rep Results

*Ratng

Day 2:

Exercise

Sets Weight

Rep Goal

Day 2:

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

2

0

3/fail

0

2

0

2/fail

0

2

0

1/fail

0

2

0

1/2 reps of Week 1

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

Week 1 Exercise

Sets

Week 2 Weight Rep Goal Rep Results *Ratng

Day 3:

0

Exercise

Week 3

Sets Weight Rep Goal

Day 3:

0

0

3/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

3

0

3/fail

0

0

2

0

3/fail

0

2

0

3/fail

3

0

3

0

3

0

3

0

0

Exercise

Sets

Weight Rep Goal

Day 3:

3/fail

3

0

Rep Results *Ratng

Week 4

0

0

3/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

3

0

3/fail

0

0

2

0

3/fail

0

2

0

3/fail

0

Exercise

Sets Weight

Reps

Day 3:

3/fail

3

Rep Results *Ratng

Week 5: Deload

0

0

2/fail

0

3

0

2/fail

0

3

0

2/fail

0

3

0

2/fail

0

3

3

0

2/fail

0

0

2

0

2/fail

0

2

0

2/fail

0

*Ratng

Exercise

Sets Weight

Rep Goal

Day 3:

2/fail

3

Rep Results

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

2

0

1/fail

0

2

0

1/2 reps of Week 1

0

2

0

1/fail

0

2

0

1/2 reps of Week 1

3

0

Week 1 Exercise

Sets

Week 2 Weight Rep Goal

Rep Results *Ratng

Day 1:

Exercise

Week 3

Sets Weight Rep Goal

Rep Results

*Ratng

Day 1:

Exercise

Sets

Week 4 Weight Rep Goal

Rep Results *Ratng

Day 1:

Exercise

Week 5: Deload

Sets Weight Rep Goal

Rep Results *Ratng

Day 1:

Exercise

Sets Weight

Rep Goal

Day 1:

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

2

0

3/fail

0

2

0

2/fail

0

2

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

Week 1 Exercise

Sets

Week 2 Weight Rep Goal

Rep Results *Ratng

Day 2:

Exercise

Week 3

Sets Weight Rep Goal

Rep Results

*Ratng

Day 2:

Exercise

Sets

Week 4 Weight Rep Goal

Rep Results *Ratng

Day 2:

Exercise

Week 5: Deload

Sets Weight

Reps

Rep Results

*Ratng

Day 2:

Exercise

Sets Weight

Rep Goal

Day 2:

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

2

0

3/fail

0

2

0

2/fail

0

2

0

1/fail

0

2

0

1/2 reps of Week 1

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

0

3

0

3/fail

0

Week 1 Exercise

Sets

Week 2 Weight Rep Goal

Day 3:

Rep Results *Ratng

Exercise

Week 3

Sets Weight Rep Goal

Day 3:

Rep Results

*Ratng

Exercise

Sets

Week 4 Weight Rep Goal

Day 3:

Rep Results *Ratng

Exercise

Week 5: Deload

Sets Weight

Reps

Day 3:

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

1/fail

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

0

4

0

3/fail

0

4

0

3/fail

0

4

0

2/fail

0

4

0

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

0

3

0

3/fail

0

3

0

3/fail

0

3

0

2/fail

0

3

2

0

3/fail

0

2

0

2/fail

0

2

2

0

3/fail

0

2

0

2/fail

0

2

2

0

3/fail

0

0

2

0

3/fail

0

*Ratng

Exercise

Sets Weight

Rep Goal

Day 3:

0

0

Rep Results

0

2

0

1/2 reps of Week 1

1/fail

0

2

0

1/2 reps of Week 1

1/fail

0

2

0

1/2 reps of Week 1

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

0

1/fail

0

2

0

1/2 reps of Week 1

Week 1 Exercise

Sets

Week 2 Weight Rep Goal Rep Results *Ratng

Day 1: 0

3

0

0

3

0

0 0 0 0

2 2 1 2

0 0 0 0

3/fail

Day 1: 0

3

0

3/fail

0

3

0

3/fail

0

3/fail

0

3/fail

0

3/fail

0

Week 1 Exercise

Sets

Week 3: Deload Sets Weight Rep Goal Rep Results *Ratng

Exercise

2 2 1 2

0 0 0 0

Exercise

Weight Rep Goal Rep Results *Ratng

2

0

1/2 reps of Week 1

3/fail

0

2

0

1/2 reps of Week 1

3/fail

0

2

0

1/2 reps of Week 1

3/fail

0

2

0

1/2 reps of Week 1

3/fail

0

2

0

1/2 reps of Week 1

3/fail

0

2

0

1/2 reps of Week 1

Week 3: Deload Sets Weight Rep Goal Rep Results *Ratng

Exercise

Rep Goal

3/fail

Week 2

Day 2:

Sets Weight

Day 1: 0

Day 2:

Exercise

Sets Weight

Rep Goal

Day 2:

0

3

0

3/fail

0

3

0

3/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

2

0

3/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

2

0

3/fail

0

2

0

1/2 reps of Week 1

0

1

0

3/fail

0

1

0

3/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

2

0

3/fail

0

2

0

1/2 reps of Week 1

Week 1 Exercise

Sets

Week 2 Weight Rep Goal Rep Results *Ratng

Day 3:

Exercise

Week 3: Deload Sets Weight Rep Goal Rep Results *Ratng

Day 3:

Exercise

Sets Weight

Rep Goal

Day 3:

0

3

0

3/fail

0

3

0

3/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

2

0

1/2 reps of Week 1

0

3

0

3/fail

0

3

0

3/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

2

0

3/fail

0

2

0

1/2 reps of Week 1

0

2

0

3/fail

0

2

0

3/fail

0

2

0

1/2 reps of Week 1

0

1

0

3/fail

0

1

0

3/fail

0

2

0

1/2 reps of Week 1

0

1

0

3/fail

0

1

0

3/fail

0

2

0

1/2 reps of Week 1