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[mastergago]

Low Bar Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 132,5 kg

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
3x8 95 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 85 kg

Dip
1x15 BW
3x15 +12,5 kg

Leg Extension
1x15 40 kg
3x12 99 kg

Pull Up
16/13/10 BW

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

Front Squat
1x12 20 kg
1x12 50 kg
1x12 67,5 kg
3x12 85 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x12 52,5 kg
7/6/6/2 65 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 127,5 kg

Glute Kickback (Machine)
1x15 0 kg
3x15 10 kg

Pull Up
14/11/9 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
2x40 +15 kg

Ab Wheel
3x40 BW

Mobility

Toes to Bar
-

[mastergago]

10.11.2025

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 125 kg

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
8/6/5/3 95 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 85 kg

Dip
1x15 BW
3x15 +12,5 kg

Leg Extension
1x15 40 kg
3x12 100 kg

Pull Up
14/12/10 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Front Squat
1x12 20 kg
1x12 52,5 kg
1x12 70 kg
3x10 87,5 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x10 52,5 kg
4x6 57,5 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x15 130 kg

Glute Kickback (Machine)
1x15 0 kg
3x15 15 kg

Pull Up
14/12/10 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
-

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 127,5 kg

Bench Press
1x12 20 kg
1x12 60 kg
1x11 80 kg
6/6/6/5 95 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 75 kg

Dip
1x15 BW
3x15 +13,75 kg

Leg Extension
1x15 40 kg
3x12 101 kg

Pull Up
14/12/10 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Front Squat
1x12 20 kg
1x12 55 kg
1x12 72,5 kg
3x10 90 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x11 52,5 kg
4x6 60 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x12 132,5 kg

Glute Kickback (Machine)
1x15 0 kg
3x15 20 kg

Pull Up
14/12/10 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
-

Ab Wheel
3x40 BW

Mobility

[mastergago]

Squat
1x12 20 kg
1x12 60 kg
1x12 90 kg
1x12 120 kg
3x8 130 kg

Bench Press
1x12 20 kg
1x12 60 kg
1x12 80 kg
4x6 87,5 kg

Row
1x15 20 kg
1x15 50 kg
1x15 67,5 kg
3x15 77,5 kg

Dip
1x15 BW
3x15 +15 kg

Leg Extension
1x15 40 kg
3x12 102 kg

Pull Up
16/13/11 BW

Ab Wheel
3x40 BW

Mobility

[mastergago]

Front Squat
1x12 20 kg
1x12 55 kg
1x12 75 kg
10/10/9 92,5 kg

Overhead Press
1x12 20 kg
1x12 42,5 kg
1x11 52,5 kg
4x6 62,5 kg

Stiff Leg Deadlift
1x15 20 kg
1x15 70 kg
1x15 112,5 kg
3x12 135 kg

Glute Kickback (Machine)
1x15 0 kg
3x15 20 kg

Pull Up
16/12/10 BW

Chin Up
1x20 BW (Rest-Pause)

Back Extension
-

Ab Wheel
3x40 BW

Mobility