Mit 531

Month 1
Bench Press
Week 1 Reps Notes: 5/5/5+ Percentage & kg Warm-up Work sets 40% 50% 60% 65% 75% 30 37.5 45 47.5 55 Max (lbs) 90% Reps Notes: 50 45 10/10/10+ Percentage & kg Work sets 50% 60% 25 30 Max (kg) 90% Reps Notes: 50 Max (kg) 80 90% 72
Bench Press Half Kneeling DB Press DB Rows Triceps Extension Prowler Bench Press Half Kneeling DB Press DB Rows
65% 85% 62.5
Reps Completed 75%
50% 70% 35
Reps Completed 60%
Reps Completed
kg Max (kg) 90% Reps 50 Notes: Reps Completed
kg Max (kg) 90% kg: 2 x 20 Trips 10 Notes: Pause: 60 sec Trips Taken - Put X for each trip taken
Week 2 Max (kg) 80 90% 72 Reps Notes: 3/3/3+ Percentage & kg Work sets 80% 60 70% 90% 65
Warm-up 40% 50% 60% 70% 30 37.5 45 52.5 Max (lbs) 90% Reps Notes: 50 45 8/8/6+ Percentage & kg 60% 30 Notes:
Reps Completed 80%
Work sets 70% 35
60% 80% 40
Reps Completed 70%
Max (kg) -
90% -
Reps 50
DB Rows kg Max (kg) 90% Reps 50 Notes: Triceps Extension Prowler Bench Press Half Kneeling DB Press DB Rows Triceps Extension Prowler Bench Press kg Max (kg) 90% kg: 2 x 20 Trips 10 Notes: Week 3 Max (kg) 80 90% 72 Reps Notes: 5/3/1+ Percentage & kg Work sets 85% 62.5 95% 70 Warm-up 40% 50% 60% 75% 30 37.5 45 55 Max (lbs) 90% Reps Notes: 50 45 5/5/5+ Percentage & kg 65% 30 Notes: Work sets 75% 35 85% 40 Max (kg) 90% Reps 50 kg Max (kg) 90% Reps 50 Notes: kg Max (kg) 90% kg: 2 x 20 Trips 10 Notes: Week 4 Max (kg) 90% Reps Notes:
Reps Completed
Reps Completed
Pause: 60 sec Trips Taken - Put X for each trip taken
Reps Completed 75% 85%
Reps Completed
Reps Completed
Pause: 60 sec Trips Taken - Put X for each trip taken
Notes: Bench Press Half Kneeling DB Press DB Rows Triceps Extension Prowler 80 72 5/5/5 Percentage & kg 40% 30 Notes: Work sets 50% 37.5 40% 60% 45 Reps Completed 50%
Max (lbs) 90% 50 45
Reps 5/5/5 Percentage & kg 40% 20 Notes: Work sets 50% 25 40% 60% 30
Reps Completed 50%
Max (kg) -
90% -
Reps 50
Reps Completed
kg Max (kg) 90% Reps 50 Notes: Reps Completed
kg Max (kg) 90% kg: 2 x 20(x2) Trips 10 Notes: Pause: 60 sec Trips Taken - Put X for each trip taken
Reps Completed 85%
Reps Completed 70%
Completed
Completed
Reps Completed 90%
Reps Completed 80%
Completed
Completed
Reps Completed 95%
Reps Completed 85%
Completed
Completed
Reps Completed 60%
Reps Completed 60%
Completed
Completed
Month 1
Deadlift
Week 1 Max (kg) 50 90% 45 Reps Notes: 5/5/5 Percentage & kg Work sets 75% 35 85% 40 Power Snatch Deadlift Overhead Squat Glute Ham Raise Sit-ups Prowler Power Snatch
40% 20 Max (kg) 160
40% 60 Max (kg) 60
Warm-up 50% 60% 65% 22.5 27.5 30 90% Reps Notes: 144 5/5/5+ Percentage & kg Warm-up 50% 60% 65% 72.5 87.5 95 90% Reps Notes: 54 10/10/10+ Percentage & kg 50% 27.5 Notes:
Work sets 75% 110
Reps Completed 65% 75% 85% 122.5
Work sets 60% 32.5
50% 70% 40
Reps Completed 60%
Max (kg) -
90% -
Reps Max
Reps Completed
Band: Max (kg) -
90% -
Reps 50
Notes: Reps Completed
kg Max (kg) 90% Trips 6-8 kg: 2 x 20 (x2), 4-6 x 40(x2) Notes: Pause: 90 sec Trips Taken - Put X for each trip taken
Week 2 Max (kg) 50 90% 45 Warm-up Reps Notes: 3/3/3 Percentage & kg Work sets
Power Snatch Deadlift Overhead Squat Glute Ham Raise Sit-ups Prowler Power Snatch Deadlift Overhead Squ
40% 20 Max (kg) 160
50% 22.5 90% 144
60% 70% 27.5 32.5 Reps Notes: 3/3/3+ Percentage & kg
80% 37.5
90% 42.5
40% 60 Max (kg) 60
Warm-up 50% 60% 70% 72.5 87.5 102.5 90% Reps Notes: 54 8/8/6+ Percentage & kg 60% 32.5 Notes:
Work sets 80% 117.5
Reps Completed 70% 80% 90% 130
Work sets 70% 40
Max (kg) -
90% -
Reps Max
Reps Completed
Band: Max (kg) -
90% -
Reps 50
Max (kg) 50
40% 20 Max (kg) 160
40% 60 Max (kg)
Week 3 Reps Notes: 5/3/1 Percentage & kg Warm-up Work sets 50% 60% 75% 85% 22.5 27.5 35 40 90% Reps Notes: 144 5/3/1+ Percentage & kg Warm-up Work sets 50% 60% 75% 85% 72.5 87.5 110 122.5 90% Reps Notes: 90% 45
75% 95% 45
Reps Completed 85%
Notes: 60 54 5/5/5 Percentage & kg 60% 32.5 Notes: Work sets 70% 40 80% 45 Reps Completed 65% 75%
Overhead Squat Glute Ham Raise Sit-ups Prowler Power Snatch Deadlift Overhead Squat Glute Ham Raise
Max (kg) -
90% -
Reps Max
Reps Completed
Band: Max (kg) -
90% -
Reps 50
Week 4 Max (kg) 50 90% 45 Reps Notes: 5/5/5 Percentage & kg 40% 20 Notes: Work sets 50% 22.5 60% 27.5
Max (kg) 160
90% 144
Reps 5/5/5 Percentage & kg 40% 60 Notes: Work sets 50% 72.5 40% 60% 87.5
Reps Completed 50%
Max (kg) 60
90% 54
Reps 5/5/5 Percentage & kg 40% 22.5 Notes: Work sets 50% 27.5 60% 32.5
Max (kg) -
90% -
Reps Max
Reps Completed
Band:
Glute Ham Raise Sit-ups Prowler
Band: Max (kg) -
90% -
Reps 50
eps Completed 85%
eps Completed 85%
eps Completed 70%
eps Completed
ed
eps Completed 90%
eps Completed 90%
eps Completed 80%
eps Completed
ed
eps Completed 95%
eps Completed 95%
eps Completed 85%
eps Completed
ed
eps Completed 60%
eps Completed 60%
eps Completed 85%
eps Completed
ed
Month 1
Press
Max (kg) 60 Press 40% 22.5 Max (kg) 60 Swiss Bar Bench press Chin ups Barbell Curls Prowler Press 40% 22.5 Max (kg) 60 Swiss Bar Bench press Chin ups Max (kg) Max (kg) Band: Max (kg) Max (kg) 60 Week 1 Reps Notes: 5/5/5+ Percentage & kg Warm-up Work sets 50% 60% 65% 75% 27.5 32.5 37.5 42.5 90% Reps Notes: 54 10/10/10+ Percentage & kg Work sets 50% 60% 27.5 32.5 90% Reps Notes: Max 90% 54
65% 85% 47.5
Reps Completed 75%
50% 70% 40
Reps Completed 60%
Reps Completed
90% -
Reps 50
kg Max (kg) 90% kg: 2 x 20 Trips 10 Notes: Pause: 60 sec Trips Taken - Put X for each trip taken
Week 2 90% 54 Reps Notes: 3/3/3+ Percentage & kg Work sets 80% 45 70% 90% 50
Warm-up 50% 60% 70% 27.5 32.5 40 90% Reps Notes: 54 8/8/6+ Percentage & kg 60% 32.5 Notes:
Reps Completed 80%
Work sets 70% 40
60% 80% 45
Reps Completed 70%
90% -
Reps Max
Chin ups Band: Max (kg) 90% Reps 50 Notes: Barbell Curls Prowler Press 40% 22.5 Max (kg) 60 Swiss Bar Bench press Chin ups Barbell Curls Prowler Press Max (kg) Band: Max (kg) Max (kg) kg Max (kg) 90% kg: 2 x 20 Trips 10 Notes: Pause: 60 sec Trips Taken - Put X for each trip taken Week 3 Max (kg) 60 90% 54 Reps Notes: 5/3/1+ Percentage & kg Work sets 85% 47.5 95% 52.5 Warm-up 50% 60% 75% 27.5 32.5 42.5 90% Reps Notes: 54 5/5/5+ Percentage & kg 65% 37.5 Notes: Work sets 75% 42.5 85% 47.5 90% Reps Max 90% Reps 50 Notes: kg Max (kg) 90% kg: 2 x 20 Trips 10 Notes: Pause: 60 sec Trips Taken - Put X for each trip taken Week 4 90% Reps Notes:
Reps Completed
Reps Completed
Reps Completed
Reps Completed
Notes: 60 Press Max (kg) 60 90% 54 Swiss Bar Bench press Chin ups Barbell Curls Prowler Max (kg) 90% Band: Max (kg) 90% Max (kg) 90% kg: 2 x 20(x2) 54 5/5/5 Percentage & kg 40% 22.5 Notes: Work sets 50% 27.5 40% 60% 32.5 Reps Completed 50%
Reps 5/5/5 Percentage & kg
Reps Max
40% 22.5 Notes:
Work sets 50% 27.5
40% 60% 32.5
Reps Completed 50%
Reps Completed
Reps 50
kg Trips 10 Notes: Pause: 60 sec Trips Taken - Put X for each trip taken
Reps Completed 85%
Reps Completed 70%
Reps Completed
Completed
Reps Completed 90%
Reps Completed 80%
Reps Completed
Completed
Reps Completed 95%
Reps Completed 85%
Reps Completed
Completed
Reps Completed 60%
Reps Completed 60%
Reps Completed
Completed
Month 1
Deadlift
Week 1 Max (kg) 70 90% 63 Reps Notes: 5/5/5 Percentage & kg Work sets 75% 47.5 85% 55 Power Clean Squat 40% 45 Max (kg) 100 Straight Leg Deadlift Reverse Hyper Side Bends Prowler Power Clean Max (kg) Max (kg) Max (kg) 70
40% 27.5 Max (kg) 120
Warm-up 50% 60% 65% 32.5 40 42.5 90% Reps Notes: 108 5/5/5+ Percentage & kg Warm-up 50% 60% 65% 55 65 72.5 90% Reps Notes: 90 10/10/10+ Percentage & kg 50% 45 Notes:
Work sets 75% 82.5
Work sets 60% 55
50% 70% 65
Reps Completed 60%
90% -
Reps Max
Reps Completed
kg 90% Reps 50 Notes: Reps Completed
Week 2 90% 63 Warm-up Reps Notes: 3/3/3 Percentage & kg Work sets
Power Clean Squat Straight Leg Deadlift Reverse Hyper Side Bends Prowler Power Clean Squat Straight Leg Deadlift
40% 27.5 Max (kg) 120
50% 32.5 90% 108
60% 70% 40 45 Reps Notes: 3/3/3+ Percentage & kg
80% 52.5
90% 57.5
40% 45 Max (kg) 60
Warm-up 50% 60% 70% 55 65 77.5 90% Reps Notes: 54 8/8/6+ Percentage & kg 60% 55 Notes:
Work sets 80% 87.5
Work sets 70% 65
Max (kg) -
90% -
Reps Max
Reps Completed
Band: Max (kg) -
90% -
Reps 50
Max (kg) 70
40% 27.5 Max (kg) 120
40% 45 Max (kg)
Week 3 Reps Notes: 5/3/1 Percentage & kg Warm-up Work sets 50% 60% 75% 85% 32.5 40 47.5 55 90% Reps Notes: 108 5/3/1+ Percentage & kg Warm-up Work sets 50% 60% 75% 85% 55 65 82.5 92.5 90% Reps Notes: 90% 63
75% 95% 60
Reps Completed 85%
Notes: Straight Leg Deadlift Reverse Hyper Side Bends Prowler Power Clean Squat Max (kg) 60 90% 54 Straight Leg Deadlift Reverse Hyper Max (kg) 90% Band: 60 54 5/5/5 Percentage & kg 60% 55 Notes: Work sets 70% 65 80% 72.5 Reps Completed 65% 75%
Max (kg) -
90% -
Reps Max
Reps Completed
Band: Max (kg) -
90% -
Reps 50
Week 4 Max (kg) 70 90% 63 Reps Notes: 5/5/5 Percentage & kg 40% 27.5 Notes: Work sets 50% 32.5 60% 40
Max (kg) 120
90% 108
Reps 5/5/5 Percentage & kg 40% 45 Notes: Work sets 50% 55 40% 60% 65
Reps Completed 50%
Reps 5/5/5 Percentage & kg 40% 37.5 Notes: Work sets 50% 45 60% 55
Reps Max
Reps Completed
Reverse Hyper Side Bends Prowler
Band: Max (kg) -
90% -
Reps 50
eps Completed 85%
eps Completed 85%
eps Completed 70%
eps Completed
ed
eps Completed 90%
eps Completed 90%
eps Completed 80%
eps Completed
ed
eps Completed 95%
eps Completed 95%
eps Completed 85%
eps Completed
ed
eps Completed 60%
eps Completed 60%
eps Completed 85%
eps Completed
ed

Mit 531

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Month 1

65% 85% 62.5

Reps Completed 75%

Reps Completed 60%

kg Max (kg) 90% Reps 50 Notes: Reps Completed

Reps Completed 80%

Work sets 70% 35

Reps Completed 70%

Pause: 60 sec Trips Taken - Put X for each trip taken

Reps Completed 75% 85%

Reps Completed 65% 75%

Pause: 60 sec Trips Taken - Put X for each trip taken

Max (lbs) 90% 50 45

Reps Completed 50%

kg Max (kg) 90% Reps 50 Notes: Reps Completed

Reps Completed 85%

Reps Completed 70%

Reps Completed 90%

Reps Completed 80%

Reps Completed 95%

Reps Completed 85%

Reps Completed 60%

Reps Completed 60%

40% 20 Max (kg) 160

40% 60 Max (kg) 60

Reps Completed 65% 75%

Work sets 75% 110

Reps Completed 65% 75% 85% 122.5

Work sets 60% 32.5

Reps Completed 60%

Band: Max (kg) -

Notes: Reps Completed

Reps Completed 70% 80%

40% 20 Max (kg) 160

50% 22.5 90% 144

60% 70% 27.5 32.5 Reps Notes: 3/3/3+ Percentage & kg

40% 60 Max (kg) 60

Work sets 80% 117.5

Reps Completed 70% 80% 90% 130

Work sets 70% 40

Reps Completed 60% 70% 80% 45

Band: Max (kg) -

Notes: Reps Completed

40% 20 Max (kg) 160

40% 60 Max (kg)

Reps Completed 85%

Reps Completed 75% 85% 95% 137.5

Band: Max (kg) -

Notes: Reps Completed

Reps Completed 40% 50%

Max (kg) 160

Reps Completed 50%

Reps Completed 65% 75%

Glute Ham Raise Sit-ups Prowler

Band: Max (kg) -

Notes: Reps Completed

eps Completed 85%

eps Completed 85%

eps Completed 70%

eps Completed 90%

eps Completed 90%

eps Completed 80%

eps Completed 95%

eps Completed 95%