Plan

deadlift

5 × 66 5 × 82.5 3 × 100 5 × 107.5 5 × 125 5 × 141

5 × 107.5 5 × 107.5 5 × 107.5 5 × 107.5 5 × 107.5

front squat (or safety bar squat)

10 × 45 10 × 52.5 10 × 62.5

Beuger 3x12

75,0x 10 10 10

BBS 2x8

15x 8 6

Strecker 3x12

52,5x12 12 

Seated Calves

22,5x 12 12 12

Bauch

10 10 10 10 10

Facepulls

45x 15 10