Performance10x Workout Plan

	A	B	C	D	E	F	H
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4		Performance10x Workout Program - Month 1 - Monday
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6		Barbell Back Squat				4 sets, 6-10 reps, 1s Up 1-2 secs Down	Rest time: 3-4 min.
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8		Week	Set 1	Set 2	Set 3	Set 4	Notes
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10	1	WEEK 1	0	0	0	0
11	2	WEEK 2	0	0	0	0
12	3	WEEK 3	0	0	0	0
13	4	WEEK 4	0	0	0	0
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15		Barbell Bench Press				4 sets, 6-10 reps, 1s Up 1-2s Down	Rest time: 3-4 min.
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17		Week	Set 1	Set 2	Set 3	Set 4	Notes
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19	1	WEEK 1	0	0	0	0
20	2	WEEK 2	0	0	0	0
21	3	WEEK 3	0	0	0	0
22	4	WEEK 4	0	0	0	0
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24		Barbell Row				4 sets, 8-12 reps, 1s Up 1-2s Down	Rest time: 3-4 min.
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26		Week	Set 1	Set 2	Set 3	Set 4	Notes
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28	1	WEEK 1	0	0	0	0
29	2	WEEK 2	0	0	0	0
30	3	WEEK 3	0	0	0	0
31	4	WEEK 4	0	0	0	0
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33		Standing Barbell Shoulder Press				4 sets, 8-12 reps, 1s Up 1-2s Down	Rest time: 3-4 min.
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35		Week	Set 1	Set 2	Set 3	Set 4	Notes
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37	1	WEEK 1	0	0	0	0
38	2	WEEK 2	0	0	0	0
39	3	WEEK 3	0	0	0	0
40	4	WEEK 4	0	0	0	0
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