Advanced Workouts
4 or 5 Days/Week
created by Doug Walker

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Week #		Week #
Weeks 1 - 30 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 25 Week 26 Week 27 Week 28 Week 29 Week 30 Weeks 31 - 35 Week 31 Week 32 Week 33 Week 34 Week 35 Weeks 36 - 65 Week 36 Week 37 Week 38 Week 39 Week 40 Week 41 Week 42 Week 43 Week 44 Week 45 Week 46 Week 47 Week 48 Week 49 Week 50 Week 51 Week 52 Week 53 Week 54 Week 55 Week 56 Week 57 Week 58 Week 59 Week 60 Week 61 Week 62 Week 63 Week 64 Week 65 Weeks 66 - 70 Week 66 Week 67 Week 68 Week 69 Week 70 Weeks 71 -110 Week 71 Week 72 Week 73 Week 74 Week 75 Week 76 Week 77 Week 78 Week 79 Week 80 Week 81 Week 82 Week 83 Week 84 Week 85 Week 86 Week 87 Week 88 Week 89 Week 90 Week 91 Week 92 Week 93 Week 94 Week 95 Week 96 Week 97 Week 98 Week 99 Week 100 Week 101 Week 102 Week 103 Week 104 Week 105 Week 106 Week 107 Week 108 Week 109 Week 110 Weeks 111 - 115 Week 111 Week 112 Week 113 Week 114 Week 115 Weeks 116 - 135 Week 116 Week 117 Week 118 Week 119 Week 120 Week 121 Week 122 Week 123 Week 124 Week 125 Week 126 Week 127 Week 128 Week 129 Week 130 Week 131 Week 132 Week 133 Week 134 Week 135 Weeks 136 - 155 Week 136 Week 137 Week 138 Week 139 Week 140 Week 141 Week 142 Week 143 Week 144 Week 145 Week 146 Week 147 Week 148 Week 149 Week 150 Week 151 Week 152 Week 153 Week 154 Week 155 Weeks 156 - 175 Week 156 Week 157 Week 158 Week 159 Week 160 Week 161 Week 162 Week 163 Week 164 Week 165 Week 166 Week 167 Week 168 Week 169 Week 170 Week 171 Week 172 Week 173 Week 174 Week 175 Weeks 176 - 195 Week 176 Week 177 Week 178 Week 179 Week 180 Week 181 Week 182 Week 183 Week 184 Week 185 Week 186 Week 187 Week 188 Week 189 Week 190 Week 191 Week 192 Week 193 Week 194 Week 195 Weeks 196 - 215 Week 196 Week 197 Week 198 Week 199 Week 200 Week 201 Week 202 Week 203 Week 204 Week 205 Week 206 Week 207 Week 208 Week 209 Week 210 Week 211 Week 212 Week 213 Week 214 Week 215 Weeks 216 - 235 Week 216 Week 217 Week 218 Week 219 Week 220 Week 221 Week 222 Week 223 Week 224 Week 225 Week 226 Week 227 Week 228 Week 229 Week 230 Week 231 Week 232 Week 233 Week 234 Week 235 Weeks 236 - 255 Week 236 Week 237 Week 238 Week 239 Week 240 Week 241 Week 242 Week 243 Week 244 Week 245 Week 246 Week 247 Week 248 Week 249 Week 250 Week 251 Week 252 Week 253 Week 254 Week 255 Weeks 256 - 275 Week 256 Week 257 Week 258 Week 259 Week 260 Week 261 Week 262 Week 263 Week 264 Week 265 Week 266 Week 267 Week 268 Week 269 Week 270 Week 271 Week 272 Week 273 Week 274 Week 275 4 Week Alternative Workout Bench, Squat & Deadlift Weeks 276 - 295 Week 276 Week 277 Week 278 Week 279 Week 280 Week 281 Week 282 Week 283 Week 284 Week 285 Week 286 Week 287 Week 288 Week 289 Week 290 Week 291 Week 292 Week 293 Week 294 Week 295 Weeks 296 - 315 Week 296 Week 297 Week 298 Week 299 Week 300 Week 301 Week 302 Week 303 Week 304 Week 305 Week 306 Week 307 Week 308 Week 309 Week 310 Week 311 Week 312 Week 313 Week 314 Week 315 Weeks 316 - 335 Week 316 Week 317 Week 318 Week 319 Week 320 Week 321 Week 322 Week 323 Week 324 Week 325 Week 326 Week 327 Week 328 Week 329 Week 330 Week 331 Week 332 Week 333 Week 334 Week 335 Weeks 336 - 347 Week 336 Week 337 Week 338 Week 339 Week 340 Week 341 Week 342 Week 343 Week 344 Week 345 Week 346 Week 347 New OFF ROTATION Workouts Week 348 Week 349 Week 350 Week 351 Week 352 Week 353 Week 354 Week 355 Week 356 Week 357 Week 358 Week 359 Week 360 Week 361 Week 362 Week 363 Week 364		Weeks 1 - 30 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18 Week 19 Week 20 Week 21 Week 22 Week 23 Week 24 Week 25 Week 26 Week 27 Week 28 Week 29 Week 30 Weeks 31 - 35 Week 31 Week 32 Week 33 Week 34 Week 35 Weeks 36 - 65 Week 36 Week 37 Week 38 Week 39 Week 40 Week 41 Week 42 Week 43 Week 44 Week 45 Week 46 Week 47 Week 48 Week 49 Week 50 Week 51 Week 52 Week 53 Week 54 Week 55 Week 56 Week 57 Week 58 Week 59 Week 60 Week 61 Week 62 Week 63 Week 64 Week 65 Weeks 66 - 70 Week 66 Week 67 Week 68 Week 69 Week 70 Weeks 71 -110 Week 71 Week 72 Week 73 Week 74 Week 75 Week 76 Week 77 Week 78 Week 79 Week 80 Week 81 Week 82 Week 83 Week 84 Week 85 Week 86 Week 87 Week 88 Week 89 Week 90 Week 91 Week 92 Week 93 Week 94 Week 95 Week 96 Week 97 Week 98 Week 99 Week 100 Week 101 Week 102 Week 103 Week 104 Week 105 Week 106 Week 107 Week 108 Week 109 Week 110 Weeks 111 - 115 Week 111 Week 112 Week 113 Week 114 Week 115 Weeks 116 - 135 Week 116 Week 117 Week 118 Week 119 Week 120 Week 121 Week 122 Week 123 Week 124 Week 125 Week 126 Week 127 Week 128 Week 129 Week 130 Week 131 Week 132 Week 133 Week 134 Week 135 Weeks 136 - 155 Week 136 Week 137 Week 138 Week 139 Week 140 Week 141 Week 142 Week 143 Week 144 Week 145 Week 146 Week 147 Week 148 Week 149 Week 150 Week 151 Week 152 Week 153 Week 154 Week 155 Weeks 156 - 175 Week 156 Week 157 Week 158 Week 159 Week 160 Week 161 Week 162 Week 163 Week 164 Week 165 Week 166 Week 167 Week 168 Week 169 Week 170 Week 171 Week 172 Week 173 Week 174 Week 175 Weeks 176 - 195 Week 176 Week 177 Week 178 Week 179 Week 180 Week 181 Week 182 Week 183 Week 184 Week 185 Week 186 Week 187 Week 188 Week 189 Week 190 Week 191 Week 192 Week 193 Week 194 Week 195 Weeks 196 - 215 Week 196 Week 197 Week 198 Week 199 Week 200 Week 201 Week 202 Week 203 Week 204 Week 205 Week 206 Week 207 Week 208 Week 209 Week 210 Week 211 Week 212 Week 213 Week 214 Week 215 Weeks 216 - 235 Week 216 Week 217 Week 218 Week 219 Week 220 Week 221 Week 222 Week 223 Week 224 Week 225 Week 226 Week 227 Week 228 Week 229 Week 230 Week 231 Week 232 Week 233 Week 234 Week 235 Weeks 236 - 255 Week 236 Week 237 Week 238 Week 239 Week 240 Week 241 Week 242 Week 243 Week 244 Week 245 Week 246 Week 247 Week 248 Week 249 Week 250 Week 251 Week 252 Week 253 Week 254 Week 255 Weeks 256 - 275 Week 256 Week 257 Week 258 Week 259 Week 260 Week 261 Week 262 Week 263 Week 264 Week 265 Week 266 Week 267 Week 268 Week 269 Week 270 Week 271 Week 272 Week 273 Week 274 Week 275 4 Week Alternative Workout Bench, Squat & Deadllift Weeks 276 - 295 Week 276 Week 277 Week 278 Week 279 Week 280 Week 281 Week 282 Week 283 Week 284 Week 285 Week 286 Week 287 Week 288 Week 289 Week 290 Week 291 Week 292 Week 293 Week 294 Week 295 Weeks 296 - 315 Week 296 Week 297 Week 298 Week 299 Week 300 Week 301 Week 302 Week 303 Week 304 Week 305 Week 306 Week 307 Week 308 Week 309 Week 310 Week 311 Week 312 Week 313 Week 314 Week 315 Weeks 316 - 335 Week 316 Week 317 Week 318 Week 319 Week 320 Week 321 Week 322 Week 323 Week 324 Week 325 Week 326 Week 327 Week 328 Week 329 Week 330 Week 331 Week 332 Week 333 Week 334 Week 335 See manual forms
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Advanced Workouts 4 or 5 Days/Week created by Doug Walker

Advanced Workouts
4 or 5 Days/Week
created by Doug Walker