Powerlifting for Mass & Hypertrophy Program by Mathias Method Strength

	A	B	C	D	F	G	H	I	K	L	M	N	P	Q	R	S
1	Squat 1RM	100		Enter one rep max to the left in each week. Numbers will auto-populate, use workout guide from webiste (link below) for further explanation and guidance!
2	Bench 1RM	100		Source
3	Deadlift 1RM	100
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5	Rounding	5
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7	Day 1	Sets	Reps	Weight	Day 2	Sets	Reps	Weight	Day 3	Sets	Reps	Weight	Day 4	Sets	Reps	Weight
8	Warm-Up				Warm-Up				Warm-Up				Warm-Up
9	Weighted Chin ups	1	25		Closegrip Bench	3	5-15	45	Pull-Ups		50		Shrug Variation	3	10
10	Box Jump	3-5	3		Abs Exercise	3	5-10		Pause Squat	3	5		Closegrip Bench	3	5-15
11	Pause Squat	3	5	50									Ab Exercise	3	10
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13	Main Lifts				Main Lifts				Main Lifts				Main Lifts
14	Squat	5	6	70	Bench Press	5	6	70	Squat	5	10	50	Bench Press	5	10	50
15	Overload	1	AMRAP		Overload	1	AMRAP		Back Ext.	3	5
16	Deadlift Variation	4	6	65
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18	Accessory Work				Accessory Work				Accessory Work				Accessory Work
19	Dumbell Row	4	6-8		Dumbell Press Var.	4	6-8		Leg Curl	3	10-15		Dumbell Press Variation	3	10-15
20	Bicep Curl Variation	4	8-10		Military Press Var	3-5	3-8		Lat Pulldowns	5	10-15		Military Press Variation	3	10-15
21	Grip Holds	3	45 sec.		Tricep Ext. Variation	4-5	6-10		Curl Variation	3	10-15		Push-Ups	3	Failure
22					Face Pulls	5	8-10		Weighted Plank	3	60-90		Triceps Ext Variation	3	10-15
23	Mobility Work		10+ min		Rotary Cuff Work		100						Reverse Flyes	3	10-20
24													Lateral Raises	3	10-15
25					Side Bends	3	10-20		Mobility work		10+ Min		Abs Exercise		100
26					Weighted Ab Exercise	5	10
27													Mobility Work		10+ Min
28					Mobility		10+ Min
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