PRO/TO
COL.
Personal training log
Build cycle 01
Target — July 1, 2026
10
Weeks Out
74
Days Out
5
Lifts/Week
HYP
Phase
01 / The Numbers
Squat
295lb
→ Target 315
Bench
245lb
→ Target 265
Deadlift
320lb
→ Target 365
Overhead
165lb
→ Target 185
02 / The Week
Mon
1
Push
Tue
2
Pull
Wed
3
Rest
Thu
4
Legs
Fri
5
Rest
Sat
6
Upper
Sun
7
Lower
03 / The Sessions
01Push Day
~70 min · Mon
Warm-up · 5–10 min
Resistance · 30 min
01Bench Press4 × 8170lb
02Overhead Press3 × 8115lb
03Incline DB Press3 × 1055lb
04Lateral Raises3 × 1220lb
05Tricep Pushdowns3 × 12RPE 8
Endurance · 30 min
06Steady-state runZ2 · conv. pace30min
02Pull Day
~70 min · Tue
Warm-up · 5–10 min
Resistance · 30 min
01Barbell Rows4 × 8155lb
02Pull-ups4 × AMRAPBW
03Lat Pulldowns3 × 12RPE 8
04Face Pulls3 × 15light
05Barbell Curls3 × 10RPE 8
Endurance · 30 min
06Steady-state runZ2 · conv. pace30min
03Leg Day
~75 min · Thu
Warm-up · 5–10 min
Resistance · 30 min
01Back Squats4 × 8205lb
02Romanian Deadlifts3 × 10185lb
03Walking Lunges3 × 12 ea35lb
04Leg Press3 × 12RPE 8
05Calf Raises3 × 15RPE 8
Endurance · 30 min
06Steady-state runZ2 · conv. pace30min
04Upper Body
~70 min · Sat
Warm-up · 5–10 min
Resistance · 30 min
01Incline Bench4 × 8145lb
02Seated Cable Row4 × 10RPE 8
03DB Shoulder Press3 × 1045lb
04Chest-Supported Row3 × 12RPE 8
05Hammer Curls3 × 12RPE 8
Endurance · 30 min
06Steady-state runZ2 · conv. pace30min
05Lower Body
~75 min · Sun
Warm-up · 5–10 min
Resistance · 30 min
01Conventional Deadlift4 × 6225lb
02Front Squats3 × 8155lb
03Bulgarian Split Squats3 × 10 ea30lb
04Leg Curls3 × 12RPE 8
05Standing Calf Raises4 × 12RPE 8
Endurance · 30 min
06Steady-state runZ2 · conv. pace30min
04 / The Path
Wks Out Phase Scheme Squat Bench Deadlift OHP
10 Hypertrophy 4×8 @ 70% 205 170 225 115
9 Hypertrophy 4×8 @ 72% 215 175 230 120
8 Hypertrophy 4×8 @ 75% 220 185 240 125
7 Strength 5×5 @ 80% 235 195 255 130
6 Strength 5×5 @ 82% 240 200 265 135
5 Strength · Retest recalibrate — — — —
4 Strength 5×3 @ 85% 250 210 275 140
3 Peak 4×3 @ 87% 260 215 285 145
2 Peak 3×2 @ 90% 270 225 295 150
1 Deload 3×3 @ 60% 175 145 195 100
0 Test Day Work to 1RM 315+ 265+ 365+ 185+
05 / The Rules
Rest Periods
90 sec between sets to keep resistance work inside 30 min. Heavier strength weeks: extend to 2-3 min on main lifts.
Auto-Regulate
If a top set flies up, add 5–10 lb next session. If you grind reps, hold weight for another week. Listen to the bar.
Recovery Stack
Sleep 7+ hrs. Protein 0.8–1 g per lb bodyweight. Hydrate. Take the rest days seriously — that's where adaptation happens.
Cardio Integration
Z2 conversational pace after lifts won't hurt strength gains. If legs feel cooked, swap run for a 30-min walk on Thu/Sun.
The Star ★
Marked lifts are your priority movements — the ones tied to the percentage progression. Hit those first, hit them hard.
Retest Week
Week 5 out, test new 1RMs and recalibrate the table. Your maxes will be higher by then — the program scales with you.
Log Exercise
Prescribed: —
06 / The Log