Weight: 59.5KG

Back Squat 5×5 @ 40KG

Press 5×5 @ 24KG

Deadlift 1×5 @ 68KG

Pull Ups 3×5

100 Crunches

Weight: 58.1KG

Back Squat 5×5 @ 38KG

Bench Press 5×5 @ 34KG

Barbell Rows 5×5 @ 34KG

Bar Dips 3×8

100 Reverse Crunches

Week 2/12

Weight 57.5KG

Back Squat 5×5 @ 36KG

Press 5×5 @ 22KG

Deadlift 1×5 @ 64KG

Pull Ups 3×5

Back Squat 5×5 @34KG

Bench Press 5×5 @32KG

Barbell Row 5×5 @32KG

Bar Dips 3×8

100 Reverse Crunches

Back Squat 5×5 @ 32KG

Press 5×5 @ 20KG

Deadlift 5×1 @ 60KG

Week 1/12 StrongLifts

Weight: 56KG

Back Squat 5×5 @30KG

Bench Press 5×5 @30KG

Barbell Row 5×5 @30KG

Bar Dips 3×8