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Week 1 Monday - Pull Heavy (5-8 rep max per set) Tuesday - Push Heavy (5-8 rep max per set) Wednesday - Legs Heavy (5-8 rep max per set) Thursday - Pull Lighter (8 reps minimum per set) Friday - Push Lighter (8 reps minimum per set) Saturday - Legs Lighter (8 reps minimum per set) Sunday Rest   Week 2 Monday - Back & Chest Heavy (5-8 rep max per set) Tuesday - Shoulders/Arms Heavy (5-8 rep max per set) Wednesday - Legs Heavy (5-8 rep max per set) Thursday - Back & Chest Lighter (8 reps minimum per set) Friday - Shoulders/Arms Lighter (8 reps minimum per set) Saturday - Legs Lighter (8 reps minimum per set) Sunday Rest