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week 2
1 day (Monday) % reps sets
1 Squat 50% 3 1
60% 3 1
70% 3 1
80% 2 4
2 Bench press 50% 3 1
60% 3 1
70% 3 1
80% 3 5
3 Dumbbell fly 8 4
4 Squat
DOPO IL 4x2 80%
75% 3 4
week 3
1 day (Monday) % reps sets
1 Squat 50% 3 1
60% 3 1
70% 3 1
80% 2 5
2 Bench press 50% 3 1
60% 3 1
70% 3 1
80% 2 3
85% 1 3
3 Dumbbell fly 8 4
4 Abs 4 5
week 4
1 day (Monday) % reps sets
1 Bench press 50% 3 1
60% 3 1
70% 2 1
75% 1 4
1 Deadlift 50% 3 1
60% 2 1
70% 2 4
3 Abs 8 2
5-6-7 day
Competition