12-Week Shortcut To Size

**Darthdingo** · 02-14-2020, 05:43 AM

5/3/1

Month 8 / Week 1

Wednesday 02-12-2020

Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85bs x 5
50% = 105lbs x 5
60% = 125lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
135lbs x 5 ( 65% )
155lbs x 5 ( 75% )
175lbs x 5 ( 85% ) + FSL 130lbs x 5 ( 65% )

Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lb X 12
40lb X 12
40lb X 12
40lb X 12
40lb X 12

Barbell Rows = 4 X 8
65lbs x 8
65lbs x 8
65lbs x 8
65lbs x 8

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 02-14-2020, 05:47 AM

5/3/1

Month 8 / Week 1

Friday 02-14-2020

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100bs x 5
MAIN LIFT'S: 5 sets of 5 reps each
110lbs x 5 ( 65% )
125lbs x 5 ( 75% )
140lbs x 5 ( 85% ) + FSL 110lbs x 5 ( 65% )

Dumbbell Bench Press – 5 sets of 12 reps
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12

Barbell curls = 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Push ups = 3 X 11
BW x 11
BW x 11
BW x 11

**Darthdingo** · 02-17-2020, 05:10 AM

5/3/1

Month 8 / Week 2

Monday 02-17-2020

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
90lbs x 3 ( 70% )
100lbs x 3 ( 80% )
115lbs x 3 ( 90% ) + FSL 90lbs x 5 ( 70% )

Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
120lbs x 12
120lbs x 12
120lbs x 12

**Darthdingo** · 02-19-2020, 05:41 AM

5/3/1

Month 8 / Week 2

Wednesday 02-19-2020

Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85bs x 5
50% = 105lbs x 5
60% = 125lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
145lbs x 3 ( 70% )
165lbs x 3 ( 80% )
185lbs x 3 ( 90% ) + FSL 145lbs x 3 ( 70% )

Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lb X 12
40lb X 12
40lb X 12
40lb X 12
40lb X 12

Barbell Rows = 4 X 8
65lbs x 8
65lbs x 8
65lbs x 8
65lbs x 8

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 1

**Darthdingo** · 02-21-2020, 05:34 AM

5/3/1

Month 8 / Week 2

Friday 02-21-2020

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100bs x 5
MAIN LIFT'S: 5 sets of 5 reps each
115lbs x 3 ( 70% )
135lbs x 3 ( 80% )
150lbs x 3 ( 90% ) + FSL 115lbs x 3 ( 90% )

Dumbbell Bench Press – 5 sets of 12 reps
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12

Barbell curls = 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Push ups = 3 X 11
BW x 11
BW x 11
BW x 11

**Darthdingo** · 02-24-2020, 05:21 AM

5/3/1

Month 8 / Week 3

Monday 02-24-2020

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 5
MAIN LIFT'S: 5/3/1
95lbs x 5 ( 75% )
110lbs x 3 ( 85% )
120lbs x 1 ( 95% ) + FSL 95lbs x 5 ( 75% )

Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
120lbs x 12
120lbs x 12
120lbs x 12

**Darthdingo** · 02-26-2020, 05:28 AM

5/3/1

Month 8 / Week 3

Wednesday 02-26-2020

Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85bs x 5
50% = 105lbs x 5
60% = 125lbs x 5
MAIN LIFT'S: 5/3/1
155lbs x 5 ( 75% )
175lbs x 3 ( 85% )
195lbs x 1 ( 95% ) + FSL 155lbs x 5 ( 50% )

Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lb X 12
40lb X 12
40lb X 12
40lb X 12
40lb X 12

Barbell Rows = 4 X 8
65lbs x 8
65lbs x 8
65lbs x 8
65lbs x 8

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 1

**Darthdingo** · 02-28-2020, 05:14 AM

5/3/1

Month 8 / Week 3

Friday 02-28-2020

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100bs x 5
MAIN LIFT'S: 5/3/1
125lbs x 5 ( 75% )
140lbs x 3 ( 85% )
160lbs x 1 ( 95% ) + FSL 125lbs x 5 ( 75% )

Dumbbell Bench Press – 5 sets of 12 reps
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12

Barbell curls = 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Push ups = 3 X 11
BW x 11
BW x 11
BW x 11

**Darthdingo** · 03-02-2020, 05:38 AM

5/3/1

Month 8 / Week 4

DELOAD

Monday 03-02-2020

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 5 + 40% = 50lbs x 5

Dumbbell Press – 4 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
120lbs x 12
120lbs x 12
120lbs x 12

**Darthdingo** · 03-04-2020, 05:43 AM

5/3/1

Month 8 / Week 4

DELOAD

Wednesday 03-04-2020

Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85bs x 5
50% = 105lbs x 5
60% = 125lbs x 5 + 40% = 85bs x 5

Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 12
40lb X 12
40lb X 12
40lb X 12

Barbell Rows = 4 X 8
65lbs x 8
65lbs x 8
65lbs x 8
65lbs x 8

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 1

**Darthdingo** · 03-06-2020, 05:15 AM

5/3/1

Month 8 / Week 4

DELOAD

Friday 02-28-2020

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100bs x 5 + 40% = 65lbs x 5

Dumbbell Bench Press – 4 sets of 10 reps
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12
40lbs Dumbbell X 12

Barbell curls = 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Push ups = 3 X 11
BW x 11
BW x 11
BW x 11

**Darthdingo** · 03-09-2020, 05:30 AM

Need to reset weights, stuff getting pretty heavy. 10% reduction

**Darthdingo** · 03-09-2020, 05:34 AM

5/3/1

Month 9 / Week 1

Monday 03-09-2020

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
75lbs x 5 ( 65% )
85lbs x 5 ( 75% )
95lbs x 5 ( 85% ) + FSL 75lbs x 5 ( 65% )

Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 03-11-2020, 05:30 AM

5/3/1

Month 9 / Week 1

Wednesday 03-11-2020

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90bs x 5
50% = 110lbs x 5
60% = 130lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
140lbs x 5 ( 65% )
160lbs x 5 ( 75% )
185lbs x 5 ( 85% )

Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lb X 13
40lb X 13
40lb X 13
40lb X 13
40lb X 13

Barbell Rows = 4 X 9
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 03-13-2020, 05:35 AM

5/3/1

Month 9 / Week 1

Friday 03-13-2020

Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 5 sets of 5 reps each
100lbs x 5 ( 65% )
110lbs x 5 ( 75% )
125lbs x 5 ( 85% ) + FSL 100lbs x 5 ( 65% )

Dumbbell Bench Press – 5 sets of 13 reps
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13

Barbell curls = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
45lbs x 10

Push ups = 3 X 12
BW x 12
BW x 12
BW x 12

**Darthdingo** · 03-16-2020, 05:29 AM

5/3/1

Month 9 / Week 2

Monday 03-16-2020

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
80lbs x 3 ( 70% )
90lbs x 3 ( 80% )
100lbs x 3 ( 90% ) + FSL 80lbs x 3 ( 70% )

Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 03-18-2020, 05:18 AM

5/3/1

Month 9 / Week 2

Wednesday 03-18-2020

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90bs x 5
50% = 110lbs x 5
60% = 130lbs x 5
MAIN LIFT'S: 3 sets of 3 reps each
150lbs x 3 ( 70% )
170lbs x 3 ( 80% )
195lbs x 3 ( 90% )

Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lb X 13
40lb X 13
40lb X 13
40lb X 13
40lb X 13

Barbell Rows = 4 X 9
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 03-20-2020, 05:20 AM

5/3/1

Month 9 / Week 2

Friday 03-20-2020

Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 3 sets of 3 reps each
105lbs x 3 ( 70% )
120lbs x 3 ( 80% )
135lbs x 3 ( 90% ) + FSL 105lbs x 3 ( 70% )

Dumbbell Bench Press – 5 sets of 13 reps
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13

Barbell curls = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
45lbs x 10

Push ups = 3 X 12
BW x 12
BW x 12
BW x 12

**Darthdingo** · 03-23-2020, 06:08 AM

5/3/1

Month 9 / Week 3

Monday 03-23-2020

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 5/3/1
85lbs x 5 ( 75% )
95lbs x 3 ( 85% )
105lbs x 1 ( 90% ) + FSL 85lbs x 5 ( 75% )

Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 03-25-2020, 06:33 AM

5/3/1

Month 9 / Week 3

Wednesday 03-25-2020

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90bs x 5
50% = 110lbs x 5
60% = 130lbs x 5
MAIN LIFT'S: 5/3/1
160lbs x 5 ( 75% )
180lbs x 3 ( 85% )
200lbs x 1 ( 95% )

Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lb X 13
40lb X 13
40lb X 13
40lb X 13
40lb X 13

Barbell Rows = 4 X 9
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 03-27-2020, 05:43 AM

5/3/1

Month 9 / Week 3

Friday 03-27-2020

Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 5/3/1
110lbs x 5 ( 75% )
125lbs x 3 ( 85% )
140lbs x 1 ( 95% ) + FSL 110lbs x 5 ( 75% )

Dumbbell Bench Press – 5 sets of 13 reps
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13

Barbell curls = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
45lbs x 10

Push ups = 3 X 12
BW x 12
BW x 12
BW x 12

**Darthdingo** · 03-30-2020, 05:32 AM

5/3/1

Month 9 / Week 4

DELOAD

Monday 03-30-2020

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5 + 40% = 50lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each

Dumbbell Press – 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Lateral raises - 4 X 12
10lb weights ea arm x 12
10lbs x 12
10lbs x 12
10lbs x 12

Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 04-01-2020, 06:41 AM

5/3/1

Month 9 / Week 4

Wednesday 04-01-2020

DELOAD

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90bs x 5
50% = 110lbs x 5
60% = 130lbs x 5 + 40% = 90bs x 5

Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lb X 13
40lb X 13
40lb X 13
40lb X 13

Barbell Rows = 4 X 9
65lbs x 9
65lbs x 9
65lbs x 9
65lbs x 9

T-bar Rows = 3 sets x 14
80lbs x 14
80lbs x 14
80lbs x 14

**Darthdingo** · 04-03-2020, 05:59 AM

5/3/1

Month 9 / Week 4

Friday 04-03-2020

DELOAD

Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 5 + 40% = 60lbs x 5

Dumbbell Bench Press – 4 sets of 13 reps
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13
35lbs Dumbbell X 13

Barbell curls = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
45lbs x 10

Push ups = 3 X 12
BW x 12
BW x 12
BW x 12

**Darthdingo** · 04-05-2020, 02:50 PM

5/3/1

Month 10 / Week 1

Monday 04-06-2020

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
75lbs x 5 ( 65% )
90lbs x 5 ( 75% )
100lbs x 5 ( 85% ) + FSL 75lbs x 5 ( 65% )

Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

Lateral raises - 4 X 13
10lb weights ea arm x 13
10lbs x 13
10lbs x 13
10lbs x 13

Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
140lbs x 12
140lbs x 12
140lbs x 12

**Darthdingo** · 04-08-2020, 06:58 AM

5/3/1

Month 10 / Week 1

Wednesday 04-08-2020

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90bs x 5
50% = 115lbs x 5
60% = 135lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
145lbs x 5 ( 65% )
170lbs x 5 ( 75% )
190lbs x 5 ( 85% )

Bent over Dumbbell Rows = 5 X 14 ( slow controlled movement )
40lb X 14
40lb X 14
40lb X 14
40lb X 14
40lb X 14

Barbell Rows = 4 X 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

T-bar Rows = 3 sets x 15
80lbs x 15
80lbs x 15
80lbs x 15

**Darthdingo** · 04-10-2020, 05:23 AM

5/3/1

Month 10 / Week 1

Friday 04-10-2020

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 5 sets of 5 reps each
100lbs x 5 ( 65% )
115lbs x 5 ( 75% )
130lbs x 5 ( 85% ) + FSL 100lbs x 5 ( 65% )

Dumbbell Bench Press – 5 sets of 14reps
35lbs Dumbbell X 14
35lbs Dumbbell X 14
35lbs Dumbbell X 14
35lbs Dumbbell X 14
35lbs Dumbbell X 14

Barbell curls = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
45lbs x 10

Push ups = 3 X 13
BW x 13
BW x 13
BW x 13

**Darthdingo** · 04-13-2020, 05:21 AM

5/3/1

Month 10 / Week 2

Monday 04-13-2020

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
80lbs x 3 ( 70% )
95lbs x 3 ( 80% )
105lbs x 3 ( 90% ) + FSL 80lbs x 5 ( 70% )

Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

Lateral raises - 4 X 13
10lb weights ea arm x 13
10lbs x 13
10lbs x 13
10lbs x 13

Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
140lbs x 12
140lbs x 12
140lbs x 12

**Darthdingo** · 04-15-2020, 05:29 AM

5/3/1

Month 10 / Week 2

Wednesday 04-15-2020

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90bs x 5
50% = 115lbs x 5
60% = 135lbs x 5
MAIN LIFT'S: 5 sets of 5 reps each
160lbs x 3 ( 70% )
180lbs x 3 ( 80% )
200lbs x 3 ( 90% )

Bent over Dumbbell Rows = 5 X 14 ( slow controlled movement )
40lb X 14
40lb X 14
40lb X 14
40lb X 14
40lb X 14

Barbell Rows = 4 X 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

T-bar Rows = 3 sets x 15
80lbs x 15
80lbs x 15
80lbs x 15

**Darthdingo** · 04-17-2020, 05:31 AM

5/3/1

Month 10 / Week 2

Friday 04-17-2020

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 5
MAIN LIFT'S: 5 sets of 5 reps each
105lbs x 3 ( 70% )
120lbs x 3 ( 80% )
140lbs x 3 ( 90% ) + FSL 105lbs x 3 ( 70% )

Dumbbell Bench Press – 5 sets of 14reps
35lbs Dumbbell X 14
35lbs Dumbbell X 14
35lbs Dumbbell X 14
35lbs Dumbbell X 14
35lbs Dumbbell X 14

Barbell curls = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
45lbs x 10

Push ups = 3 X 13
BW x 13
BW x 13
BW x 13

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