Filetype Excel XLSX | Posted on 15 Aug 2022 | 3 years ago
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203x Filetype XLSX File size 0.04 MB Source: mathiasmethod.com
Sheet 1: Week 1
| Squat max | 0 | Enter one rep max to the left in each week. Numbers will auto-populate, use workout guide from webiste for further explanation and guidance! | ||||||||||||||||
| Bench Max | 0 | |||||||||||||||||
| Deadlift Max | 0 | |||||||||||||||||
| Day 1 | Sets | Reps | Weight | Day 2 | Sets | Reps | Weight | Day 3 | Sets | Reps | Weight | Day 4 | Sets | Reps | Weight | |||
| Warm-Up | Warm-Up | Warm-Up | Warm-Up | |||||||||||||||
| Weighted Chin ups | 1 | 25 | Closegrip Bench | 3 | 5-15 | 0 | Pull-Ups | 50 | Shrug Variation | 3 | 10 | |||||||
| Box Jump | 3-5 | 3 | Abs Exercise | 3 | 5-10 | Pause Squat | 3 | 5 | Closegrip Bench | 3 | 5-15 | |||||||
| Pause Squat | 3 | 5 | 0 | Ab Exercise | 3 | 10 | ||||||||||||
| Main Lifts | Main Lifts | Main Lifts | Main Lifts | |||||||||||||||
| Squat | 5 | 6 | 0 | Bench Press | 5 | 6 | 0 | Squat | 5 | 10 | 0 | Bench Press | 5 | 10 | 0 | |||
| Overload | 1 | AMRAP | Overload | 1 | AMRAP | Back Ext. | 3 | 5 | ||||||||||
| Deadlift Variation | 4 | 6 | 0 | |||||||||||||||
| Accessory Work | Accessory Work | Accessory Work | Accessory Work | |||||||||||||||
| Dumbell Row | 4 | 6-8 | Dumbell Press Var. | 4 | 6-8 | Leg Curl | 3 | 10-15 | Dumbell Press Variation | 3 | 10-15 | |||||||
| Bicep Curl Variation | 4 | 8-10 | Military Press Var | 3-5 | 3-8 | Lat Pulldowns | 5 | 10-15 | Military Press Variation | 3 | 10-15 | |||||||
| Grip Holds | 3 | 45 sec. | Tricep Ext. Variation | 4-5 | 6-10 | Curl Variation | 3 | 10-15 | Push-Ups | 3 | Failure | |||||||
| Face Pulls | 5 | 8-10 | Weighted Plank | 3 | 60-90 | Triceps Ext Variation | 3 | 10-15 | ||||||||||
| Mobility Work | 10+ min | Rotary Cuff Work | 100 | Reverse Flyes | 3 | 10-20 | ||||||||||||
| Lateral Raises | 3 | 10-15 | ||||||||||||||||
| Side Bends | 3 | 10-20 | Mobility work | 10+ Min | Abs Exercise | 100 | ||||||||||||
| Weighted Ab Exercise | 5 | 10 | ||||||||||||||||
| Mobility Work | 10+ Min | |||||||||||||||||
| Mobility | 10+ Min | |||||||||||||||||
| Squat max | 0 | |||||||||||||||||
| Bench Max | 0 | |||||||||||||||||
| Deadlift Max | 0 | |||||||||||||||||
| Day 1 | Sets | Reps | Weight | Day 2 | Sets | Reps | Weight | Day 3 | Sets | Reps | Weight | Day 4 | Sets | Reps | Weight | |||
| Warm-Up | Warm-Up | Warm-Up | Warm-Up | |||||||||||||||
| Weighted Chin ups | 1 | 25 | Closegrip Bench | 3 | 5-15 | 0 | Pull-Ups | 50 | Shrug Variation | 3 | 10 | |||||||
| Box Jump | 3-5 | 3 | Abs Exercise | 3 | 5-10 | Pause Squat | 3 | 5 | Closegrip Bench | 3 | 5-15 | |||||||
| Pause Squat | 3 | 5 | 0 | Ab Exercise | 3 | 10 | ||||||||||||
| Main Lifts | Main Lifts | Main Lifts | Main Lifts | |||||||||||||||
| Deadlift | 6 | 4 | 0 | Bench Press Variation | 4 | 6 | 0 | Squat | 5 | 10 | 0 | Bench Press | 5 | 10 | 0 | |||
| Overload | 1 | AMRAP | Overload | 1 | AMRAP | Back Ext. | 3 | 5 | ||||||||||
| Squat Variation | 4 | 6 | 0 | |||||||||||||||
| Accessory Work | Accessory Work | Accessory Work | Accessory Work | |||||||||||||||
| Dumbell Row | 4 | 6-8 | Dumbell Press Var. | 4 | 6-8 | Leg Curl | 3 | 10-15 | Dumbell Press Variation | 3 | 10-15 | |||||||
| Bicep Curl Variation | 4 | 8-10 | Military Press Var | 3-5 | 3-8 | Lat Pulldowns | 5 | 10-15 | Military Press Variation | 3 | 10-15 | |||||||
| Side Planks | 3 | 45 sec. | Tricep Ext. Variation | 4-5 | 6-10 | Curl Variation | 3 | 10-15 | Push-Ups | 3 | Failure | |||||||
| Face Pulls | 5 | 8-10 | Weighted Plank | 3 | 60-90 | Triceps Ext Variation | 3 | 10-15 | ||||||||||
| Mobility Work | 10+ min | Rotary Cuff Work | 100 | Reverse Flyes | 3 | 10-20 | ||||||||||||
| Lateral Raises | 3 | 10-15 | ||||||||||||||||
| Side Bends | 3 | 10-20 | Mobility work | 10+ Min | Abs Exercise | 100 | ||||||||||||
| Weighted Ab Exercise | 5 | 10 | ||||||||||||||||
| Mobility Work | 10+ Min | |||||||||||||||||
| Mobility | 10+ Min |
| Squat max | 0 | |||||||||||||||||
| Bench Max | 0 | |||||||||||||||||
| Deadlift Max | 0 | |||||||||||||||||
| Day 1 | Sets | Reps | Weight | Day 2 | Sets | Reps | Weight | Day 3 | Sets | Reps | Weight | Day 4 | Sets | Reps | Weight | |||
| Warm-Up | Warm-Up | Warm-Up | Warm-Up | |||||||||||||||
| Weighted Chin ups | 1 | 25 | Closegrip Bench | 3 | 5-15 | 0 | Pull-Ups | 50 | Shrug Variation | 3 | 10 | |||||||
| Box Jump | 3-5 | 3 | Abs Exercise | 3 | 5-10 | Pause Squat | 3 | 5 | Closegrip Bench | 3 | 5-15 | |||||||
| Pause Squat | 3 | 5 | 0 | Ab Exercise | 3 | 10 | ||||||||||||
| Main Lifts | Main Lifts | Main Lifts | Main Lifts | |||||||||||||||
| Squat | 6 | 4 | 0 | Bench Press | 6 | 4 | 0 | Squat | 4 | 10 | 0 | Bench Press | 4 | 10 | 0 | |||
| Overload | 1 | AMRAP | Overload | 1 | AMRAP | Back Ext. | 3 | 5 | ||||||||||
| Deadlift Variation | 4 | 6 | 0 | |||||||||||||||
| Accessory Work | Accessory Work | Accessory Work | Accessory Work | |||||||||||||||
| Dumbell Row | 4 | 6-8 | Dumbell Press Var. | 4 | 6-8 | Leg Curl | 3 | 10-15 | Dumbell Press Variation | 3 | 10-15 | |||||||
| Bicep Curl Variation | 4 | 8-10 | Military Press Var | 3-5 | 3-8 | Lat Pulldowns | 5 | 10-15 | Military Press Variation | 3 | 10-15 | |||||||
| Grip Holds | 3 | 45 sec. | Tricep Ext. Variation | 4-5 | 6-10 | Curl Variation | 3 | 10-15 | Push-Ups | 3 | Failure | |||||||
| Face Pulls | 5 | 8-10 | Weighted Plank | 3 | 60-90 | Triceps Ext Variation | 3 | 10-15 | ||||||||||
| Mobility Work | 10+ min | Rotary Cuff Work | 100 | Reverse Flyes | 3 | 10-20 | ||||||||||||
| Lateral Raises | 3 | 10-15 | ||||||||||||||||
| Side Bends | 3 | 10-20 | Mobility work | 10+ Min | Abs Exercise | 100 | ||||||||||||
| Weighted Ab Exercise | 5 | 10 | ||||||||||||||||
| Mobility Work | 10+ Min | |||||||||||||||||
| Mobility | 10+ Min |
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