20+ Minute Muscle Builder

[Darthdingo]

Month 1 / Week 6

Wednesday 11-17-21

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 17 ( 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 17 ( 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

Thursday 11-18-21

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 20 ( 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 20 ( 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

[Darthdingo]

Month 1 / Week 6

Friday 11-19-21

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 20 ( 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 20 ( 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 7

Monday 11-22-21

Bench Press - 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% = 105lbs x 15 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 110lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
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 )

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

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

[Darthdingo]

Month 1 / Week 7

Tuesday 11-23-21

Barbell Deadlift - 1RM = 210lbs
WARMUP = Bar x 10
30% = 65lbs x 5
40% = 85lbs x 5
50% = 105lbs x 5
Main lift = Muscle Builder
80% = 170lbs x 5
90% = 190lbs x 1
92% = 195lbs x 1
60% = 120lbs x 15 ( Week 6 keep final weight the same )

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
30% = 40lbs x 5
40% = 50lbs x 5
50% = 65lbs x 5
Main lift = Muscle Builder
80% = 105lbs x 5
90% = 115lbs x 1
92% = 120lbs x 1
60% = 75lbs x 15

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

[Darthdingo]

Month 1 / Week 7

Wednesday 11-24-21

Bench Press - 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% = 105lbs x 17 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 110lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 90lbs x 5
90% = 100lbs x 1
92% = 100lbs x 1
60% = 65lbs x 17 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 8
1 set X 8
1 set X 6 ( every week add 1 rep to just one set )

Push-ups ( wide apart )
1 set X 10
1 set X 10
1 set X 6 ( every week add 1 rep to just one set )

[Darthdingo]

Month 1 / Week 7

Thursday 11-25-21

Barbell Deadlift - 1RM = 210lbs
WARMUP = Bar x 10
30% = 65lbs x 5
40% = 85lbs x 5
50% = 105lbs x 5
Main lift = Muscle Builder
80% = 170lbs x 5
90% = 190lbs x 1
92% = 195lbs x 1
60% = 120lbs x 20 ( Week 6 keep final weight the same )

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
30% = 40lbs x 5
40% = 50lbs x 5
50% = 65lbs x 5
Main lift = Muscle Builder
80% = 105lbs x 5
90% = 115lbs x 1
92% = 120lbs x 1
60% = 75lbs x 20

Dumbbell Press ( every week up reps X 1, up to 15 reps )
30lbs x 11
30lbs x 11
30lbs x 5 ( every week 50% of first two sets )

[Darthdingo]

Month 1 / Week 7

Friday 11-26-21

Bench Press - 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% = 105lbs x 20 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 110lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
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 )

Pull-ups
1 set X 8
1 set X 8
1 set X 4 ( every week 50% of first two sets )

Push-ups ( wide apart )
1 set X 10
1 set X 10
1 set X 5 ( every week 50% of first two sets )

[Darthdingo]

Month 1 / Week 8

Monday 11-29-21

Bench Press - 1RM = 185lbs
WARMUP = Bar x 10
30% = 55lbs x 5
40% = 75lbs x 5
50% = 95lbs x 5
Main lift = Muscle Builder
80% = 150lbs x 5
90% = 165lbs x 1
92% = 170lbs x 1
60% = 110lbs x 15 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 115lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
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 )

Pull-ups
1 set X 8
1 set X 9
1 set X 4 ( every week 50% of first two sets )

Push-ups ( wide apart )
1 set X 10
1 set X 11
1 set X 5 ( every week 50% of first two sets )

[Darthdingo]

Month 1 / Week 8

Tuesday 11-30-21

Barbell Deadlift - 1RM = 220lbs
WARMUP = Bar x 10
30% = 65lbs x 5
40% = 90lbs x 5
50% = 110lbs x 5
Main lift = Muscle Builder
80% = 175lbs x 5
90% = 200lbs x 1
92% = 200lbs x 1
60% = 120lbs x 15 ( Week 7 keep final weight the same )

OH Press = 1RM = 135lbs
WARMUP = Bar x 10
30% = 40lbs x 5
40% = 55lbs x 5
50% = 70lbs x 5
Main lift = Muscle Builder
80% = 110lbs x 5
90% = 120lbs x 1
92% = 125lbs x 1
60% = 80lbs x 15

Dumbbell Press ( every week up reps X 1, up to 15 reps )
30lbs x 11
30lbs x 12
30lbs x 5 ( every week 50% of first two sets )

[Darthdingo]

Month 1 / Week 8

Wednesday 12-01-21

Bench Press - 1RM = 185lbs
WARMUP = Bar x 10
30% = 55lbs x 5
40% = 75lbs x 5
50% = 95lbs x 5
Main lift = Muscle Builder
80% = 150lbs x 5
90% = 165lbs x 1
92% = 170lbs x 1
60% = 110lbs x 17 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 115lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
80% = 90lbs x 5
90% = 105lbs x 1
92% = 105lbs x 1
60% = 70lbs x 17 ( next week go up to 16 to 20 reps )

Pull-ups
1 set X 8
1 set X 9
1 set X 4 ( every week 50% of first two sets )

Push-ups ( wide apart )
1 set X 10
1 set X 11
1 set X 5 ( every week 50% of first two sets )

[Darthdingo]

Month 1 / Week 8

Thursday 12-02-21

Barbell Deadlift - 1RM = 220lbs
WARMUP = Bar x 10
30% = 65lbs x 5
40% = 90lbs x 5
50% = 110lbs x 5
Main lift = Muscle Builder
80% = 175lbs x 5
90% = 200lbs x 1
92% = 200lbs x 1
60% = 120lbs x 20 ( Week 7 keep final weight the same )

OH Press = 1RM = 135lbs
WARMUP = Bar x 10
30% = 40lbs x 5
40% = 55lbs x 5
50% = 70lbs x 5
Main lift = Muscle Builder
80% = 110lbs x 5
90% = 120lbs x 1
92% = 125lbs x 1
60% = 80lbs x 20

Dumbbell Press ( every week up reps X 1, up to 15 reps )
30lbs x 11
30lbs x 12
30lbs x 5 ( every week 50% of first two sets )

[Darthdingo]

Month 1 / Week 8

Friday 12-03-21

Bench Press - 1RM = 185lbs
WARMUP = Bar x 10
30% = 55lbs x 5
40% = 75lbs x 5
50% = 95lbs x 5
Main lift = Muscle Builder
80% = 150lbs x 5
90% = 165lbs x 1
92% = 170lbs x 1
60% = 110lbs x 20 ( next week keep 100lbs )

Bent-Over Barbell Row - 1RM 115lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
50lbs X 10
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 )

Pull-ups
1 set X 8
1 set X 9
1 set X 4 ( every week 50% of first two sets )

Push-ups ( wide apart )
1 set X 10
1 set X 11
1 set X 5 ( every week 50% of first two sets )