*Note: The percentages listed for each exercise are a percentage of your maximum for that exercise. You can use the following as a general guide: 90% - This weight will feel extremely difficult to lift. You can only lift this weight 1-3 times. 80% - The weight should feel heavy, but you shouldn’t feel like you’ll fail the lift if you do less than five reps. 70% - This weight should feel moderately heavy. You should be able to lift it at least ten times. 60% - The weight should feel light, and you should be able to complete around 20 reps before failing. Day Workout Monday Legs Squat 5x5 at 70% Romanian Deadlift 3x8 at 65% Glute Bridge: 3x10 at body weight Seated Calf Raises 3x12 at 60% Tuesday Rest Wednesday Arms Bench Press 5x5 at 70% Shoulder Press 4x6 at 70% Triceps Dips 2 x as many as you can Push-ups 2 x as many as you can Thursday Rest Friday Back/Core Back Extensions 3x8 at 60% Supermans 3x12 Standing Plate Twists 3x10 Plank 3x 60s Bicycle Crunches 3x20 Saturday Rest Sunday Rest