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1
Squat:285300Est. Rep MaxesProgression:Slingshot Progression:
2
Bench1751854RM6RM8RM10RMT1: 15 or more total reps in 3MRS add 10 lb. to next weekWk1&2 - 3MRS, 15-19 total, add 5, 20+ total add 10
3
Deadlift225235Squat265250240225 10-14 total reps in 3MRS add 5 lb. to next weekWk3&4 - 3MRS, 10-14 total, add 5, 15+ total add 10
4
OHP145150Bench165155145140T2: >30 total reps in 3MRS add 10 lb. to next weekWk5&6 - 3MRS, 5-9 total, add 5, 10+ total add 10
5
^ TM ^EST. 1RM
Deadlift
210195185175 25-30 total reps in 3MRS add 5 lb. to next week
6
More RM's in Table -->OHP135125120115 20-24 total reps in 3MRS stay the same weight
7
T3: >50 total reps in 4MRS add 5-10 lb., where able
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Percentages of TM:T1T2
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959085807570656055501RM Calculator
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Squat270255240230215200185170155145WeightReps
EST. 1RM
11
Bench16516015014013012511510595902655305
12
Deadlift215205190180170160145135125115
13
OHP14013012511511010095858075
14
15
16
Week 1, Day 1MRSWeek 1, Day 2MRSWeek 1, Day 3MRS
17
ExerciseWeightSetsRep GoalSet 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to Add
18
Squat265310-1500Bench Press195310-1500Deadlift 315310-1500
19
20
Deficit Deadlift 250325-3000CGBP155325-3000HB Squat 215325-3000
21
Bench Press165325-3000Front Squats 155325-3000OHP95325-3000
22
23
DB Split Squats70450+00
DB Shoulder Press
45450+00SLDL225450+00
24
HS High Row205450+00Barbell Row 135450+00
Legs Up Bench
135450+00
25
Chest Dips 215450+00Lying Tricep Ext. 55450+00DB Row70450+00
26
Pallof Press 70SupSet ^50+00Hammer Curl35SupSet ^50+00AB wheel0SupSet ^50+00
27
Totals:
000
Totals:
000
Totals:
000
28
29
30
Week 2, Day 1MRSWeek 2, Day 2MRSWeek 2, Day 3MRS
31
ExerciseWeightSetsRep GoalSet 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to Add
32
Squat265310-1500Bench Press195310-1500Deadlift 315310-1500
33
34
Deficit Deadlift 250325-3000CGBP155325-3000HB Squat 215325-3000
35
Bench Press165325-3000Front Squats 155325-3000OHP95325-3000
36
37
DB Split Squats70450+00
DB Shoulder Press
45450+00SLDL225450+00
38
HS High Row205450+00Barbell Row 135450+00
Legs Up Bench
135450+00
39
Chest Dips 215450+00Lying Tricep Ext. 55450+00DB Row70450+00
40
Pallof Press 70SupSet ^50+00Hammer Curl35SupSet ^50+00AB wheel0SupSet ^50+00
41
Totals:
000
Totals:
000
Totals:
000
42
43
44
Week 3, Day 1MRSWeek 3, Day 2MRSWeek 3, Day 3MRS
45
ExerciseWeightSetsRep GoalSet 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to Add
46
Squat265310-1500Bench Press195310-1500Deadlift 315310-1500
47
48
Deficit Deadlift 250325-3000CGBP155325-3000HB Squat 215325-3000
49
Bench Press165325-3000Front Squats 155325-3000OHP95325-3000
50
51
DB Split Squats70450+00
DB Shoulder Press
45450+00SLDL225450+00
52
HS High Row205450+00Barbell Row 135450+00
Legs Up Bench
135450+00
53
Chest Dips 215450+00Lying Tricep Ext. 55450+00DB Row70450+00
54
Pallof Press 70SupSet ^50+00Hammer Curl35SupSet ^50+00AB wheel0SupSet ^50+00
55
Totals:
000
Totals:
000
Totals:
000
56
57
58
Week 4, Day 1MRSWeek 4, Day 2MRSWeek 4, Day 3MRS
59
ExerciseWeightSetsRep GoalSet 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to Add
60
Squat265310-1500Bench Press195310-1500Deadlift 315310-1500
61
62
Deficit Deadlift 250325-3000CGBP155325-3000HB Squat 215325-3000
63
Bench Press165325-3000Front Squats 155325-3000OHP95325-3000
64
65
DB Split Squats70450+00
DB Shoulder Press
45450+00SLDL225450+00
66
HS High Row205450+00Barbell Row 135450+00
Legs Up Bench
135450+00
67
Chest Dips 215450+00Lying Tricep Ext. 55450+00DB Row70450+00
68
Pallof Press 70SupSet ^50+00Hammer Curl35SupSet ^50+00AB wheel0SupSet ^50+00
69
Totals:
000
Totals:
000
Totals:
000
70
71
72
Week 5, Day 1MRSWeek 5, Day 2MRSWeek 5, Day 3MRS
73
ExerciseWeightSetsRep GoalSet 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to Add
74
Squat265310-1500Bench Press195310-1500Deadlift 315310-1500
75
76
Deficit Deadlift 250325-3000CGBP155325-3000HB Squat 215325-3000
77
Bench Press165325-3000Front Squats 155325-3000OHP95325-3000
78
79
DB Split Squats70450+00
DB Shoulder Press
45450+00SLDL225450+00
80
HS High Row205450+00Barbell Row 135450+00
Legs Up Bench
135450+00
81
Chest Dips 215450+00Lying Tricep Ext. 55450+00DB Row70450+00
82
Pallof Press 70SupSet ^50+00Hammer Curl35SupSet ^50+00AB wheel0SupSet ^50+00
83
Totals:
000
Totals:
000
Totals:
000
84
85
86
Week 6, Day 1MRSWeek 6, Day 2MRSWeek 6, Day 3MRS
87
ExerciseWeightSetsRep GoalSet 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to AddExerciseWeightSets
Rep Goal
Set 1Set 2Set 3Set 4Rep TotalVolumeWeight to Add
88
Squat265310-1500Bench Press195310-1500Deadlift 315310-1500
89
90
Deficit Deadlift 250325-3000CGBP155325-3000HB Squat 215325-3000
91
Bench Press165325-3000Front Squats 155325-3000OHP95325-3000
92
93
DB Split Squats70450+00
DB Shoulder Press
45450+00SLDL225450+00
94
HS High Row205450+00Barbell Row 135450+00
Legs Up Bench
135450+00
95
Chest Dips 215450+00Lying Tricep Ext. 55450+00DB Row70450+00
96
Pallof Press 70SupSet ^50+00Hammer Curl35SupSet ^50+00AB wheel0SupSet ^50+00
97
Totals:
000
Totals:
000
Totals:
000
98
99
100