20+ Minute Muscle Builder

[Darthdingo]

I'm pushing close to 50 yrs old, been slacking on my weightlifting workouts this year, but kept up with cardio of mountain biking, and ruck-sack hiking my dog 5 days a week. But I want to get back into lifting, but pressed for time with work and kids and house chores, so was looking for a 30 minute weightlifting program.

I will start off extra light on the weights, to allow me to progress longer, and not get injured at the beginning.

Will give this a try, of 5 days a week;
https://www.t-nation.com/workouts/20...uscle-builder/

The Program

The plan is very simple. It only requires a barbell and, ideally, a bench. We'll use four basic lifts only. They are split over two training days and you go back and forth between them throughout the week.

The lifts are:

Deadlift
Military Press
Bench Press
Bent-Over Barbell Row (torso kept parallel to the floor)

The groupings are as follows:
Workout A

A. Deadlift
B. Military press

Workout B

A. Bench press
B. Bent-Over Barbell Row

It's crucial that you know your maximum (1RM) on those four lifts. I don't want a sloppy max, either. I want the maximum amount of weight you can lift for a technically solid repetition. This maximum will be used to calculate the weights you will use on the first week. Then the loads will be adjusted depending on your results.

After warming up (2-3 warm-up sets at the most), do 4 total sets per exercise:

5 reps with 80% of your maximum
1 rep with 90% of your maximum
1 rep with 92% of your maximum
The maximum number of reps you can do with 60% of your maximum. This number should fall between 15 and 20

The important part to remember is how to adjust the load from workout to workout. What determines if you can go up in weight at the next session is the result of the fourth set. It's simple: When you reach 20 reps on the fourth set, you go up in weight the next workout. Until you can reach 20 good reps, the load used for your 4 work sets remains unchanged.

[Darthdingo]

Month 1 / Week 1

Monday 10-10-21

Bench Press - 1RM = 150lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 70lbs x 3
Main lift = Muscle Builder
80% = 120lbs x 5
90% = 135lbs x 1
92% = 140lbs x 1
60% = 90lbs x 15 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 80lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
80% = 65lbs x 5
90% = 70lbs x 1
92% = 75lbs x 1
60% = 50lbs x 15 ( next week go up to 16 to 20 reps )

[Darthdingo]

Month 1 / Week 1

Tuesday 10-12-21

Barbell Deadlift - 1RM = 150lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 75lbs x 5
Main lift = Muscle Builder
80% = 120lbs x 5
90% = 135lbs x 1
92% = 140lbs x 1
60% = 90lbs x 15 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 100lbs
WARMUP = Bar x 10
30% = 30lbs x 5
40% = 40lbs x 5
50% = 50lbs x 5
Main lift = Muscle Builder
80% = 80lbs x 5
90% = 90lbs x 1
92% = 95lbs x 1
60% = 60lbs x 15 ( next week go up to 16 to 20 reps )

[Darthdingo]

Month 1 / Week 1

Wednesday 10-13-21

Bench Press - 1RM = 150lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 70lbs x 3
Main lift = Muscle Builder
80% = 120lbs x 5
90% = 135lbs x 1
92% = 140lbs x 1
60% = 90lbs x 17 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 80lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 65lbs x 5
90% = 70lbs x 1
92% = 75lbs x 1
60% = 50lbs x 17 ( next week go up to 16 to 20 reps )

[Darthdingo]

Month 1 / Week 1

Thursday 10-14-21

Barbell Deadlift - 1RM = 150lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 75lbs x 5
Main lift = Muscle Builder
80% = 120lbs x 5
90% = 135lbs x 1
92% = 140lbs x 1
60% = 90lbs x 20 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 100lbs
WARMUP = Bar x 10
30% = 30lbs x 5
40% = 40lbs x 5
50% = 50lbs x 5
Main lift = Muscle Builder
80% = 80lbs x 5
90% = 90lbs x 1
92% = 95lbs x 1
60% = 60lbs x 20 ( next week go up to 16 to 20 reps )

[Darthdingo]

Month 1 / Week 1

Friday 10--15-21

Bench Press - 1RM = 150lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 70lbs x 3
Main lift = Muscle Builder
80% = 120lbs x 5
90% = 135lbs x 1
92% = 140lbs x 1
60% = 90lbs x 20 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 80lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 65lbs x 5
90% = 70lbs x 1
92% = 75lbs x 1
60% = 50lbs x 20 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 6
1 set X 6
1 set X 6

Push-ups ( wide apart )
1 set X 8
1 set X 8
1 set X 8

[Darthdingo]

Month 1 / Week 2

Monday 10-18-21

Bench Press - 1RM = 155lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 75lbs x 3
Main lift = Muscle Builder
80% = 125lbs x 5
90% = 140lbs x 1
92% = 145lbs x 1
60% = 95lbs x 15 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 85lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 70lbs x 5
90% = 75lbs x 1
92% = 80lbs x 1
60% = 55lbs x 15 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 6
1 set X 6
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 8
1 set X 8
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 2

Tuesday 10-19-21

Barbell Deadlift - 1RM = 160lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 75lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 145lbs x 1
92% = 150lbs x 1
60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 105lbs
WARMUP = Bar x 10
30% = 30lbs x 5
40% = 40lbs x 5
50% = 50lbs x 5
Main lift = Muscle Builder
80% = 85lbs x 5
90% = 95lbs x 1
92% = 100lbs x 1
60% = 65lbs x 15 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 2, up to 16 reps )
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

[Darthdingo]

Month 1 / Week 2

Wednesday 10-20-21

Bench Press - 1RM = 155lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 75lbs x 3
Main lift = Muscle Builder
80% = 125lbs x 5
90% = 140lbs x 1
92% = 145lbs x 1
60% = 95lbs x 17 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 85lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 70lbs x 5
90% = 75lbs x 1
92% = 80lbs x 1
60% = 55lbs x 17 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 6
1 set X 6
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 8
1 set X 8
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 2

Thursday 10-21-21

Barbell Deadlift - 1RM = 160lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 75lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 145lbs x 1
92% = 150lbs x 1
60% = 100lbs x 20 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 105lbs
WARMUP = Bar x 10
30% = 30lbs x 5
40% = 40lbs x 5
50% = 50lbs x 5
Main lift = Muscle Builder
80% = 85lbs x 5
90% = 95lbs x 1
92% = 100lbs x 1
60% = 65lbs x 20 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 2, up to 16 reps )
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

[Darthdingo]

Month 1 / Week 2

Friday 10-22-21

Bench Press - 1RM = 155lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 60lbs x 5
50% = 75lbs x 3
Main lift = Muscle Builder
80% = 125lbs x 5
90% = 140lbs x 1
92% = 145lbs x 1
60% = 95lbs x 20 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 85lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 70lbs x 5
90% = 75lbs x 1
92% = 80lbs x 1
60% = 55lbs x 20 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 6
1 set X 6
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 8
1 set X 8
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 3

Monday 10-25-21

Bench Press - 1RM = 160lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 65lbs x 5
50% = 80lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 145lbs x 1
92% = 150lbs x 1
60% = 95lbs x 15 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 90lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 75lbs x 5
90% = 80lbs x 1
92% = 86lbs x 1
60% = 55lbs x 15 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 6
1 set X 7
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 8
1 set X 9
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 3

Tuesday 10-26-21

Barbell Deadlift - 1RM = 170lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 70lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 135lbs x 5
90% = 155lbs x 1
92% = 160lbs x 1
60% = 105lbs x 15 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
30% = 35lbs x 5
40% = 45lbs x 5
50% = 55lbs x 5
Main lift = Muscle Builder
80% = 90lbs x 5
90% = 100lbs x 1
92% = 100lbs x 1
60% = 65lbs x 15 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 2, up to 16 reps )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

[Darthdingo]

Month 1 / Week 3

Wednesday 10-27-21

Bench Press - 1RM = 160lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 65lbs x 5
50% = 80lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 145lbs x 1
92% = 150lbs x 1
60% = 95lbs x 18 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 90lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 75lbs x 5
90% = 80lbs x 1
92% = 86lbs x 1
60% = 55lbs x 18 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 6
1 set X 7
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 8
1 set X 9
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 3

Thursday 10-29-21

Barbell Deadlift - 1RM = 170lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 70lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 135lbs x 5
90% = 155lbs x 1
92% = 160lbs x 1
60% = 105lbs x 20 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
30% = 35lbs x 5
40% = 45lbs x 5
50% = 55lbs x 5
Main lift = Muscle Builder
80% = 90lbs x 5
90% = 100lbs x 1
92% = 100lbs x 1
60% = 65lbs x 20 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 2, up to 16 reps )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

[Darthdingo]

Month 1 / Week 3

Friday 10-29-21

Bench Press - 1RM = 160lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 65lbs x 5
50% = 80lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 145lbs x 1
92% = 150lbs x 1
60% = 95lbs x 20 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 90lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 75lbs x 5
90% = 80lbs x 1
92% = 86lbs x 1
60% = 55lbs x 20 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 6
1 set X 7
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 8
1 set X 9
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 4

Monday 11-01-21

Bench Press - 1RM = 165lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 65lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 150lbs x 1
92% = 150lbs x 1
60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 95lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 75lbs x 5
90% = 85lbs x 1
92% = 90lbs x 1
60% = 55lbs x 15 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 7
1 set X 7
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 9
1 set X 9
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 4

Tuesday 11-02-21

Barbell Deadlift - 1RM = 180lbs
WARMUP = Bar x 10
30% = 55lbs x 5
40% = 70lbs x 5
50% = 90lbs x 5
Main lift = Muscle Builder
80% = 145lbs x 5
90% = 160lbs x 1
92% = 165lbs x 1
60% = 110lbs x 15 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
30% = 35lbs x 5
40% = 45lbs x 5
50% = 60lbs x 5
Main lift = Muscle Builder
80% = 90lbs x 5
90% = 105lbs x 1
92% = 105lbs x 1
60% = 70lbs x 15 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 2, up to 16 reps )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

[Darthdingo]

Month 1 / Week 4

Wednesday 11-03-21

Bench Press - 1RM = 165lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 65lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 150lbs x 1
92% = 150lbs x 1
60% = 100lbs x 18 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 95lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 75lbs x 5
90% = 85lbs x 1
92% = 90lbs x 1
60% = 55lbs x 18 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 7
1 set X 7
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 9
1 set X 9
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 4

Thursday 11-04-21

Barbell Deadlift - 1RM = 180lbs
WARMUP = Bar x 10
30% = 55lbs x 5
40% = 70lbs x 5
50% = 90lbs x 5
Main lift = Muscle Builder
80% = 145lbs x 5
90% = 160lbs x 1
92% = 165lbs x 1
60% = 110lbs x 20 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
30% = 35lbs x 5
40% = 45lbs x 5
50% = 60lbs x 5
Main lift = Muscle Builder
80% = 90lbs x 5
90% = 105lbs x 1
92% = 105lbs x 1
60% = 70lbs x 20 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 2, up to 16 reps )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

[Darthdingo]

Month 1 / Week 4

Friday 11-05-21

Bench Press - 1RM = 165lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 65lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 150lbs x 1
92% = 150lbs x 1
60% = 100lbs x 20 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 95lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 75lbs x 5
90% = 85lbs x 1
92% = 90lbs x 1
60% = 55lbs x 20 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 7
1 set X 7
1 set X 7 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 9
1 set X 9
1 set X 9 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 5

Monday 11-08-21

Bench Press - 1RM = 170lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 70lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 135lbs x 5
90% = 155lbs x 1
92% = 155lbs x 1
60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 100lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 80lbs x 5
90% = 90lbs x 1
92% = 95lbs x 1
60% = 60lbs x 15 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 7
1 set X 7
1 set X 8 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 9
1 set X 9
1 set X 10 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 5

Tuesday 11-09-21

Barbell Deadlift - 1RM = 190lbs
WARMUP = Bar x 10
30% = 60lbs x 5
40% = 75lbs x 5
50% = 95lbs x 5
Main lift = Muscle Builder
80% = 150lbs x 5
90% = 170lbs x 1
92% = 175lbs x 1
60% = 115lbs x 15 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
30% = 35lbs x 5
40% = 50lbs x 5
50% = 60lbs x 5
Main lift = Muscle Builder
80% = 95lbs x 5
90% = 110lbs x 1
92% = 110lbs x 1
60% = 70lbs x 15 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 1, up to 16 reps )
30lbs x 10
30lbs x 10
30lbs x 10

[Darthdingo]

Month 1 / Week 5

Wednesday 11-10-21

Bench Press - 1RM = 170lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 70lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 135lbs x 5
90% = 155lbs x 1
92% = 155lbs x 1
60% = 100lbs x 17 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 100lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 80lbs x 5
90% = 90lbs x 1
92% = 95lbs x 1
60% = 60lbs x 17 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 7
1 set X 7
1 set X 8 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 9
1 set X 9
1 set X 10 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 5

Thursday 11-11-21

Barbell Deadlift - 1RM = 190lbs
WARMUP = Bar x 10
30% = 60lbs x 5
40% = 75lbs x 5
50% = 95lbs x 5
Main lift = Muscle Builder
80% = 150lbs x 5
90% = 170lbs x 1
92% = 175lbs x 1
60% = 115lbs x 17 ( Week 6 keep final weight the same )

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
30% = 35lbs x 5
40% = 50lbs x 5
50% = 60lbs x 5
Main lift = Muscle Builder
80% = 95lbs x 5
90% = 110lbs x 1
92% = 110lbs x 1
60% = 70lbs x 20 ( next week go up to 16 to 20 reps )

Dumbbell Press ( every week up reps X 1, up to 16 reps )
30lbs x 10
30lbs x 10
30lbs x 11

[BootneckBrah]

Good luck crippling yourself with your ‘parallel to the floor’ barbell rows.



I can only assume you have shares in your local physio therapist/spinal rehabilitation centre.


It’s literally the only reason you’d have to attempt a barbell ‘exercise’ that way

[Darthdingo]

Good luck crippling yourself with your ‘parallel to the floor’ barbell rows.



I can only assume you have shares in your local physio therapist/spinal rehabilitation centre.


It’s literally the only reason you’d have to attempt a barbell ‘exercise’ that way

What do you recommend for an alternative?

[Darthdingo]

Month 1 / Week 5

Friday 11-12-21

Bench Press - 1RM = 170lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 70lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 135lbs x 5
90% = 155lbs x 1
92% = 155lbs x 1
60% = 100lbs x 20 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 100lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 80lbs x 5
90% = 90lbs x 1
92% = 95lbs x 1
60% = 60lbs x 20 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 7
1 set X 7
1 set X 8 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 9
1 set X 9
1 set X 10 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 6

Monday 11-15-21

Bench Press - 1RM = 175lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 70lbs x 5
50% = 90lbs x 5
Main lift = Muscle Builder
80% = 140lbs x 5
90% = 160lbs x 1
92% = 160lbs x 1
60% = 100lbs x 15 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 105lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 85lbs x 5
90% = 95lbs x 1
92% = 95lbs x 1
60% = 65lbs x 15 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 7
1 set X 8
1 set X 8 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 9
1 set X 10
1 set X 10 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 6

Tuesday 11-16-21

Barbell Deadlift - 1RM = 200lbs
WARMUP = Bar x 10
30% = 60lbs x 5
40% = 80lbs x 5
50% = 100lbs x 5
Main lift = Muscle Builder
80% = 160lbs x 5
90% = 180lbs x 1
92% = 185lbs x 1
60% = 115lbs x 15 ( Week 6 keep final weight the same )

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
30% = 40lbs x 5
40% = 50lbs x 5
50% = 60lbs x 5
Main lift = Muscle Builder
80% = 100lbs x 5
90% = 110lbs x 1
92% = 115lbs x 1
60% = 75lbs x 15 ( Week 7 keep final weight the same )

Dumbbell Press ( every week up reps X 1, up to 15 reps )
30lbs x 10
30lbs x 11