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SquatBench
Deadlift
Press
Start by filling in your 1RM (1 Rep Max) in the yellow boxes
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1RM425100120501RM
It will then calculate a Training Max to base your program off by taking 90% of your 1RM
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TM382.590107.545TM
After each cycle you add weight to the Training Max box. Usually 2.5-5kg
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Rounding2.5
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Week 1Week 2Week 3
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SquatDeadliftBenchSquatDeadliftBenchSquatDeadliftBench
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%WeightSetsReps%WeightSetsReps%WeightSetsReps%WeightSetsReps%WeightSetsReps%WeightSetsReps%WeightSetsReps%WeightSetsReps%WeightSetsReps
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40%152.51540%42.51540%351540%152.51540%42.51540%351540%152.51540%42.51540%3515
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50%192.51550%551550%451550%192.51550%551550%451550%192.51550%551550%4515
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60%2301360%651360%551360%2301360%651360%551360%2301360%651560%5515
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65%247.51565%701565%57.51570%267.51370%751370%62.51375%287.51575%801575%67.515
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75%287.51575%801575%67.51580%3051380%851380%72.51385%3251385%92.51385%77.513
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85%32515+85%92.515+85%77.515+90%34513+90%97.513+90%8013+95%362.511+95%102.511+95%8511+
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65%247.55565%705565%57.55570%267.55570%755570%62.55575%287.55575%805575%67.555
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BenchPressSquatBenchPressSquatBenchPressSquat
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40%351540%17.51540%152.51540%351540%17.51540%152.51540%351540%17.51540%152.515
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50%451550%22.51550%192.51550%451550%22.51550%192.51550%451550%22.51550%192.515
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60%551360%27.51360%2301360%551360%27.51360%2301360%551360%27.51360%23013
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65%57.51565%301565%247.51570%62.51370%32.51370%267.51375%67.51575%351575%287.515
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75%67.51575%351575%287.51580%72.51380%351380%3051385%77.51385%37.51385%32513
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85%77.515+85%37.515+85%32515+90%8013+90%4013+90%34513+95%8511+95%42.511+95%362.511+
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65%57.55565%305565%247.55570%62.55570%32.55570%267.55575%67.55575%355575%287.555
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AssistanceAssistanceAssistanceAssistanceAssistanceAssistanceAssistanceAssistanceAssistance
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Assistance work:
Progression;
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Each day, pick one/two exercises from each category and perform a total of 50-100 total reps
After each Cycle add 2.5-5kg to squat and deadlift
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Do whatever set/rep scheme you want. example for 'push' could be 4x10 of dips and 4x10 of tricep extensions for 80 total reps
After each cycle add 1.25-2.5kg to bench and Press
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PUSH:
Every second cycle you can do a deload if you feel like it;
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dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
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PULL:
Log your rep PRs in the PR sheet
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chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
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Single Leg/Core:
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any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings
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