Day 1: Chest and Abs Week 1 Phase 3

### Time Wt. Used Reps Target Comments 1RM

Incline Bench Pr 6:00:00 - 12 12 Slow, Rest 1 min - -
Dumbbell 6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4 4-6 -
Incline Bench P6:21:00 - 4-6** - -
Barbell 6:25:00 - 4-6 -
3 6:29:00 4 4-6 -
Bench Press 6:33:00 - 4-6** - -
Flat, Dumbbell 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -
Face Pull 6:45:00 - 8-10 - -
2 6:49:00 - 8-10 -
3 6:53:00 4 8-10 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times

Note: Do not do these exercises without reading "Bigger Leaner Stronger 2.1" first
All workouts copyright ©2015 Michael Matthews, Author of the "Year One Challenge for Men"
Spreadsheet password is "bls"
Programming ©2015-2016 Donn Edwards Version 2.1.2

Bench Press Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 12 12 12 10 10 10 8 8
1RM - - - - - - - -
0%
Incline Bench Press
week 1 2 3 5 6 7
weight
reps 12 12 12 10 10 10
1RM - - - - - -
0%

**You may decide to start in the 10-12 rep range with lower weights while you adjust to the exercises
**Then move to the 8-10 range, then 6-8 and finally 4-6 reps
Day 2: Back and Calves Week 1 Phase 3
Thu 09/06/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Deadlif 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4 4-6 -
T-Bar Row 6:21:00 - 4-6** - -
Barbell or Machi 6:25:00 - 4-6 -
3 6:29:00 4 4-6 -
Seated Cable Ro 6:33:00 - 4-6** - -
2 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -
*Chin-Up 6:45:00 - 4-6** - -
2 6:49:00 - 4-6 -
3 6:53:00 4 4-6 -
*Barbell Shrug 6:57:00 - 4-6** - -
2 7:01:00 - 4-6 -

Standing Calf Ra 7:05:00 - 4-6** Rest 2-3 min - -

2 7:08:00 - 4-6 -
3 7:11:00 3 4-6 -
Seated Calf Rais 7:14:00 - 4-6** Rest 2-3 min - -
2 7:17:00 - 4-6 -
3 7:20:00 3 4-6 -
Calf Workout A

week 1 2 3 4 5 6 7 8
Body weight

Barbell Deadlift Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
T-Bar Row
week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%
Day 3: Shoulders and Abs Week 1 Phase 3
Tue 10/05/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Militar 6:00:00 - 12 12 Slow, Rest 1 min -
Seated or Standi 6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4 4-6 -
Seated Dumbbell6:21:00 - 4-6** - -
2 6:25:00 - 4-6 -
3 6:29:00 4 4-6 -
Side Lateral Rais 6:33:00 - 4-6** - -
2 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times

Military Press Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Side Lateral Raise
week 1 2 3 5 6 7
weight - - -
reps 6 6 6 6 6 6
1RM - - - - - -
0%
Day 4: Legs Week 1 Phase 3
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 4-6** Rest 3-4 - -
2 6:13:00 - 4-6 -
3 6:17:00 4-6 -
4 6:21:00 4-6 -
5 6:25:00 4-6 -
6 6:29:00 4 4-6 -
Dumbbell Lunge 6:33:00 - 4-6** - -
2 6:37:00 - 4-6 -
3 6:41:00 4 4-6 -

Leg Press Calf Ra6:45:00 - 8 8-10 Rest 1-2 min - -

2 6:47:00 - 8-10 -
3 6:49:00 2 8-10 -
Donkey Calf Rais 6:51:00 - 8-10 Rest 1-2 min - -
2 6:53:00 - 8-10 -
3 6:55:00 2 8-10 -
Calf Workout B

Barbell Squat Weekly Progress

week 1 2 3 4 5 6 7 8
weight
reps 6 6 6 6 6 6 6 6
1RM - - - - - - - -
0%
Dumbbell Lunge
week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%

How your weight changes depending on the reps you do, but keeping the same 1RM
Weight 96.8 ### ### ### ### 79.0 ### ### 66.7
Reps 1 2 4 5 6 8 10 12 15
1RM 100.0 ### ### ### ### 100.0 ### ### 100.0
Day 5: Upper Body and Ab Week 1 Phase 3
Thu 12/05/2016 Time Wt. Used Reps Target Comments 1RM
Bench Press 6:00:00 - 12 12 Slow, Rest 1 min -
Flat Barbell 6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 1-2 min 2
1 6:08:00 - 8 8-10 Rest 1-2 Lighter - -
2 6:10:00 - 8-10 -
3 6:12:00 2 8-10 -
Barbell Curl 6:14:00 - 12 12 Slow, Rest 1 min -
6:16:00 - 10 10 Faster pace Rest 1 min
6:18:00 - 4 4 Moderate pace, Rest 1 min
6:20:00 - 1 1 Rest 1-2 min 2
1 6:22:00 - 6 4-6** Rest 1-2 Lighter - -
2 6:24:00 - 4-6 -
3 6:24:00 2 4-6 -
Close-Grip Bench6:28:00 - 4-6** - -
2 6:32:00 - 4-6 -
3 6:36:00 4 4-6 -
Hammer Curl 6:40:00 - 4-6** - -
2 6:44:00 - 4-6 -
3 6:48:00 4 4-6 -
Triceps Pushdow 6:52:00 - 4-6** - -
2 6:56:00 - 4-6 -
3 7:00:00 4 4-6 -

Cable Crunch* 10-12 First set weighted

Hanging Leg Raise* - Second and third set to failure
Captain's Chair Leg Raise* -
Ab Roller -
Air Bicycles -
Flat Bench Lying Leg Raise -
Decline Crunch - Rest 2-3 minutes, repeat 3-6 times

Bench Press Weekly Progress

week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%
Close-Grip Bench Press
week 1 2 3 5 6 7
weight
reps 6 6 6 6 6 6
1RM - - - - - -
0%
Strength A Day 1: Monday Week 4 Phase 3
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 2: Wednes Week 4 Phase 3
Tue 31/05/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 3: Friday Week 4 Phase 3
Thu 02/06/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 1: Monday Week 8 Phase 3
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 2: Wednes Week 8 Phase 3
Tue 28/06/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 3: Friday Week 8 Phase 3
Thu 30/06/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -