<p>This is my 2nd week of a plan I started on <code>2022-10-3</code>.</p>
<h2>Week 2</h2>
<h3>2022-10-10</h3>
<table>
<thead>
<tr>
<th>DAY 5</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>325</td>
<td>1625</td>
</tr>
<tr>
<td>SQUAT</td>
<td>3</td>
<td>5</td>
<td>305</td>
<td>4575</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>165</td>
<td>990</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>1</td>
<td>6</td>
<td>155</td>
<td>930</td>
</tr>
<tr>
<td>INCLINE BENCH PRESS</td>
<td>2</td>
<td>9</td>
<td>145</td>
<td>2610</td>
</tr>
<tr>
<td>LEG PRESS</td>
<td>1</td>
<td>10</td>
<td>450</td>
<td>4500</td>
</tr>
<tr>
<td>LEG PRESS</td>
<td>2</td>
<td>10</td>
<td>405</td>
<td>8100</td>
</tr>
<tr>
<td>WEIGHTED WIDE GRIP 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>2022-10-11</h3>
<table>
<thead>
<tr>
<th>DAY 6</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>3</td>
<td>1</td>
<td>405</td>
<td>425</td>
</tr>
<tr>
<td>DEFICIT DEADLIFT</td>
<td>1</td>
<td>3</td>
<td>385</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>2022-10-13</h3>
<table>
<thead>
<tr>
<th>DAY 7</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>FRONT SQUAT</td>
<td>3</td>
<td>8</td>
<td>185</td>
<td>4440</td>
</tr>
<tr>
<td>WIDE-GRIP PULLUP</td>
<td>3</td>
<td>8</td>
<td>45</td>
<td>1080</td>
</tr>
<tr>
<td>STIFF-LEG DEADLIFT</td>
<td>3</td>
<td>8</td>
<td>185</td>
<td>4440</td>
</tr>
<tr>
<td>WEIGHTED DIPS</td>
<td>3</td>
<td>8</td>
<td>45</td>
<td>1080</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>3</td>
<td>8</td>
<td>175</td>
<td>4200</td>
</tr>
<tr>
<td>CHEST-SUPPORTED ROWS</td>
<td>3</td>
<td>8</td>
<td>175</td>
<td>4200</td>
</tr>
</tbody>
</table>
<h3>2022-10-14</h3>
<table>
<thead>
<tr>
<th>DAY 7</th>
<th>SETS</th>
<th>REPS</th>
<th>WEIGHT</th>
<th>DAILY VOLUME</th>
</tr>
</thead>
<tbody>
<tr>
<td>FRONT SQUAT</td>
<td>3</td>
<td>8</td>
<td>185</td>
<td>4440</td>
</tr>
<tr>
<td>WIDE-GRIP PULLUP</td>
<td>3</td>
<td>8</td>
<td>45</td>
<td>1080</td>
</tr>
<tr>
<td>STIFF-LEG DEADLIFT</td>
<td>3</td>
<td>8</td>
<td>185</td>
<td>4440</td>
</tr>
<tr>
<td>WEIGHTED DIPS</td>
<td>3</td>
<td>8</td>
<td>45</td>
<td>1080</td>
</tr>
<tr>
<td>BENCH PRESS</td>
<td>3</td>
<td>8</td>
<td>175</td>
<td>4200</td>
</tr>
<tr>
<td>CHEST-SUPPORTED ROWS</td>
<td>3</td>
<td>8</td>
<td>175</td>
<td>4200</td>
</tr>
</tbody>
</table>

DAY 5	SETS	REPS	WEIGHT	DAILY VOLUME
SQUAT	1	5	325	1625
SQUAT	3	5	305	4575
INCLINE BENCH PRESS	1	6	165	990
INCLINE BENCH PRESS	1	6	155	930
INCLINE BENCH PRESS	2	9	145	2610
LEG PRESS	1	10	450	4500
LEG PRESS	2	10	405	8100
WEIGHTED WIDE GRIP PULL-UPS	3	8	45	1080
FACE PULLS	3	12	35	1260
PLANKS	3	60s	-	-

DAY 6	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	3	1	405	425
DEFICIT DEADLIFT	1	3	385	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 7	SETS	REPS	WEIGHT	DAILY VOLUME
FRONT SQUAT	3	8	185	4440
WIDE-GRIP PULLUP	3	8	45	1080
STIFF-LEG DEADLIFT	3	8	185	4440
WEIGHTED DIPS	3	8	45	1080
BENCH PRESS	3	8	175	4200
CHEST-SUPPORTED ROWS	3	8	175	4200

A 12-week Fitness Plan - Week 2

Week 2

2022-10-10

2022-10-11

2022-10-13

2022-10-14