t (0 kg) 3x5 Bench Press (40 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 1x5 Deadlift (60 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) Week 2: B: A: B: 3x5 Squat (0 kg) 3x5 Squat (0 kg) 3x5 Squa t (0 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 3x5 Standing Pre ss (0 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) 3x5 Pendlay Rows (0 kg) Week 3: A: B: A: 3x5 Squat (0 kg) 3x5 Squat (0 kg) 3x5 Squa t (0 kg) 3x5 Bench Press (0 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 1x5 Deadlift (0 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) (2x8 Dips) (2x8 Chin Ups) (2x8 Dips) Week 4: B: A: B: 3x5 Squat (0 kg) 3x5 Squat (0 kg) 3x5 Squa t (0 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 3x5 Standing Pre ss (0 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) 3x5 Pendlay Rows (0 kg) (2x8 Chin Ups) (2x8 Dips) (2x8 Chin Ups) Week 5: A: B: A: 3x5 Squat (50 kg) 3x5 Squat (0 kg) 3x5 Squa t (0 kg) 3x5 Bench Press (40 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 1x5 Deadlift (60 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) Week 6: B: A: B: 3x5 Squat (0 kg) 3x5 Squat (0 kg) 3x5 Squa t (0 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 3x5 Standing Pre ss (0 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) 3x5 Pendlay Rows (0 kg) Week 7: A: B: A: 3x5 Squat (0 kg) 3x5 Squat (0 kg) 3x5 Squa t (0 kg) 3x5 Bench Press (0 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 1x5 Deadlift (0 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) (2x8 Dips) (2x8 Chin Ups) (2x8 Dips) Week 8: B: A: B: 3x5 Squat (0 kg) 3x5 Squat (0 kg) 3x5 Squa t (0 kg) 3x5 Standing Press (0 kg) 3x5 Bench Press (0 kg) 3x5 Standing Pre ss (0 kg) 3x5 Pendlay Rows (0 kg) 1x5 Deadlift (0 kg) 3x5 Pendlay Rows (0 kg) Rough Diet: Eggs Bread Egg Chicken/Pork/Beef Rice Milk Milk Potato Fish Oil Whey Protein Powder Fruit/Vegetable