<p>This plan has been taken from a ton of different places over the years. As they say: <code>standing on the shoulders of giants</code>.</p>
<h2>Week 1</h2>
<h3>2022-10-03</h3>
<table>
<thead>
<tr>
<th>DAY 1</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>SQUAT</td>
<td>1</td>
<td>5</td>
<td>315</td>
<td>1552</td>
</tr>
<tr>
<td>SQUAT</td>
<td>3</td>
<td>5</td>
<td>275</td>
<td>4098</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>185</td>
<td>1074</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>165</td>
<td>1010</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>2</td>
<td>9</td>
<td>155</td>
<td>2787</td>
</tr>
<tr>
<td>LEG PRESS</td>
<td>1</td>
<td>10</td>
<td>405</td>
<td>4050</td>
</tr>
<tr>
<td>LEG PRESS</td>
<td>2</td>
<td>10</td>
<td>365</td>
<td>7290</td>
</tr>
<tr>
<td>WEIGHTED PULL-UPS</td>
<td>3</td>
<td>8</td>
<td>45</td>
<td>1080</td>
</tr>
<tr>
<td>FACE PULLS</td>
<td>3</td>
<td>12</td>
<td>35</td>
<td>1260</td>
</tr>
<tr>
<td>PLANKS</td>
<td>3</td>
<td>60s</td>
<td>-</td>
<td>-</td>
</tr>
</tbody>
</table>
<h3>2022-10-04</h3>
<table>
<thead>
<tr>
<th>DAY 2</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>BENCH PRESS</td>
<td>1</td>
<td>5</td>
<td>185</td>
<td>925</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>3</td>
<td>5</td>
<td>167</td>
<td>2498</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>1</td>
<td>5</td>
<td>157</td>
<td>783</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>1</td>
<td>1</td>
<td>425</td>
<td>425</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>1</td>
<td>3</td>
<td>405</td>
<td>1215</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>3</td>
<td>3</td>
<td>365</td>
<td>3285</td>
</tr>
<tr>
<td>HAMSTRING CURLS</td>
<td>3</td>
<td>12</td>
<td>85</td>
<td>3060</td>
</tr>
<tr>
<td>FLAT DB PRESS</td>
<td>4</td>
<td>8</td>
<td>120</td>
<td>3840</td>
</tr>
<tr>
<td>WEIGHTED PULL-UPS</td>
<td>5</td>
<td>5</td>
<td>35</td>
<td>875</td>
</tr>
</tbody>
</table>
<h3>2022-10-06</h3>
<table>
<thead>
<tr>
<th>DAY 3</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>FRONT SQUAT</td>
<td>1</td>
<td>4</td>
<td>185</td>
<td>740</td>
</tr>
<tr>
<td>FRONT SQUAT</td>
<td>2</td>
<td>6</td>
<td>190</td>
<td>2280</td>
</tr>
<tr>
<td>BENCH PRESS (VARIED GRIP)</td>
<td>3</td>
<td>6</td>
<td>185</td>
<td>3330</td>
</tr>
<tr>
<td>INCLINE DB PRESS</td>
<td>3</td>
<td>10</td>
<td>120</td>
<td>3600</td>
</tr>
<tr>
<td>DB LATERAL RAISES</td>
<td>4</td>
<td>10</td>
<td>20</td>
<td>800</td>
</tr>
<tr>
<td>DB FLYS</td>
<td>4</td>
<td>12</td>
<td>30</td>
<td>1440</td>
</tr>
<tr>
<td>TRICEP OVERHEAD EXTENSIONS</td>
<td>4</td>
<td>15</td>
<td>30</td>
<td>1800</td>
</tr>
<tr>
<td>GHR CORE ISO HOLD</td>
<td>3</td>
<td>30s</td>
<td>0</td>
<td>-</td>
</tr>
</tbody>
</table>
<h3>2022-10-07</h3>
<table>
<thead>
<tr>
<th>DAY 4</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>DEADLIFT</td>
<td>1</td>
<td>1</td>
<td>405</td>
<td>405</td>
</tr>
<tr>
<td>DEADLIFT</td>
<td>3</td>
<td>4</td>
<td>365</td>
<td>4335</td>
</tr>
<tr>
<td>TEMPO BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>155</td>
<td>930</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>3</td>
<td>9</td>
<td>145</td>
<td>3807</td>
</tr>
<tr>
<td>SQUAT</td>
<td>3</td>
<td>7</td>
<td>235</td>
<td>4935</td>
</tr>
<tr>
<td>GHD BACK EXTENSIONS</td>
<td>3</td>
<td>10</td>
<td>10</td>
<td>300</td>
</tr>
<tr>
<td>BARBELL ROWS</td>
<td>3</td>
<td>12</td>
<td>120</td>
<td>4320</td>
</tr>
<tr>
<td>DB REVERSE FLYS</td>
<td>3</td>
<td>12</td>
<td>35</td>
<td>1260</td>
</tr>
</tbody>
</table>

DAY 1	SETS	REPS	WEIGHT	DAILY VOLUME
SQUAT	1	5	315	1552
SQUAT	3	5	275	4098
INCLINE BENCH PRESS	1	6	185	1074
INCLINE BENCH PRESS	1	6	165	1010
INCLINE BENCH PRESS	2	9	155	2787
LEG PRESS	1	10	405	4050
LEG PRESS	2	10	365	7290
WEIGHTED PULL-UPS	3	8	45	1080
FACE PULLS	3	12	35	1260
PLANKS	3	60s	-	-

DAY 2	SETS	REPS	WEIGHT	DAILY VOLUME
BENCH PRESS	1	5	185	925
BENCH PRESS	3	5	167	2498
BENCH PRESS	1	5	157	783
DEFICIT DEADLIFT	1	1	425	425
DEFICIT DEADLIFT	1	3	405	1215
DEFICIT DEADLIFT	3	3	365	3285
HAMSTRING CURLS	3	12	85	3060
FLAT DB PRESS	4	8	120	3840
WEIGHTED PULL-UPS	5	5	35	875

DAY 3	SETS	REPS	WEIGHT	DAILY VOLUME
FRONT SQUAT	1	4	185	740
FRONT SQUAT	2	6	190	2280
BENCH PRESS (VARIED GRIP)	3	6	185	3330
INCLINE DB PRESS	3	10	120	3600
DB LATERAL RAISES	4	10	20	800
DB FLYS	4	12	30	1440
TRICEP OVERHEAD EXTENSIONS	4	15	30	1800
GHR CORE ISO HOLD	3	30s	0	-

DAY 4	SETS	REPS	WEIGHT	DAILY VOLUME
DEADLIFT	1	1	405	405
DEADLIFT	3	4	365	4335
TEMPO BENCH PRESS	1	6	155	930
BENCH PRESS	3	9	145	3807
SQUAT	3	7	235	4935
GHD BACK EXTENSIONS	3	10	10	300
BARBELL ROWS	3	12	120	4320
DB REVERSE FLYS	3	12	35	1260

A 12-week Fitness Plan - Week 1

Week 1

2022-10-03

2022-10-04

2022-10-06

2022-10-07