5 Week Program
Here is a 5 week weight loss program to be completed in your own time.
Week 1
| Monday | Set | RIR | Rest |
|---|---|---|---|
| Bench Press | 3x5 | 70% | 30s |
| Back Squat | 3x5 | 50% | 1m |
| Press Ups | 10 | 1m |
Week 2
| Thursday | Set | RIR | Rest |
|---|---|---|---|
| Press Ups | 20 | 2:00 | |
| Front Squat | 3 | 95% | N/A |
| Kettlebell Swings | 3x10 | 80% | 3:00 |
Week 3
| Saturday | Set | RIR | Rest |
|---|---|---|---|
| Back Squat | 5 | 100% |
Week 4
| Monday | Set | RIR | Rest |
|---|---|---|---|
| Bench Press | 5 | 95% | 3:00 |
Week 5
| Wednesday | Set | RIR | Rest |
|---|---|---|---|
| Pull Ups | 20 | 2:00 |