Layne Northon pH3 Spreadsheet
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Units (lbs=1, Kg = 0)1
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Only change red AMRAP cells and initial 1RMs
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Phase 1: Accumulation PhasePhase 2: Transition PhasePhase 3: Intensity/Overreaching phasePhase 4: Taper/Retest Phase
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1RMNew 1RMNew 1RM
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Squat180Squat Squat
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Bench115Bench Bench
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Deadlift235Deadlift Deadlift
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Week 1 - Day 1
Week 2 - Day 1
Week 3 - Day 1
Week 4 - Day 1
Week 5 - Day 1
Week 6 - Day 1Week 7 - Day 1Week 8 - Day 1
Week 9 - Day 1
Week 10 - Day 1Week 11 - Day 1Week 12 - Day 1
Week 13 - Day 1 - Taper
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ExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
Weight
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Squat2972.5%130Squat3972.5%130Squat3972.5%130Squat4480.0%145Squat2875.0%#VALUE!Squat3875.0%#VALUE!Squat4875.0%#VALUE!Squat5382.5%#VALUE!Squat3777.5%#VALUE!Squat4777.5%#VALUE!Squat5877.5%#VALUE!Squat5772.5%#VALUE!Squat5382.5%#VALUE!
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Bench2972.5%85Bench3972.5%85Bench3972.5%85Bench4480.0%90Bench2875.0%#VALUE!Bench3875.0%#VALUE!Bench4875.0%#VALUE!Bench5582.5%#VALUE!Bench3777.5%#VALUE!Bench4777.5%#VALUE!Bench5777.5%#VALUE!Bench5772.5%#VALUE!Bench5382.5%#VALUE!
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Deadlift2772.5%170Deadlift2772.5%170Deadlift3772.5%170Deadlift2475.0%175Deadlift2675.0%#VALUE!Deadlift3675.0%#VALUE!Deadlift4675.0%#VALUE!Deadlift3377.5%#VALUE!Deadlift3577.5%#VALUE!Deadlift4577.5%#VALUE!Deadlift5577.5%#VALUE!Deadlift6572.5%#VALUE!Deadlift3377.5%#VALUE!
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Day 2Day 2Day 2Day 2Day 2Day 2Day 2Day 2Day 2Day 2Day 2Day 2Day 2
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Upper hypertrophy day
Upper hypertrophy day
Upper hypertrophy day
Upper hypertrophy day
Upper hypertrophy day
Upper hypertrophy dayUpper hypertrophy dayUpper hypertrophy day
Upper hypertrophy day
Upper hypertrophy dayUpper hypertrophy dayUpper hypertrophy day
Full body hypertrophy day
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Day 3Day 3Day 3Day 3Day 3Day 3Day 3Day 3Day 3Day 3Day 3Day 3Day 3
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ExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
Weight
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Squat3777.5%140Squat3777.5%140Squat4777.5%140Squat3570.0%125Squat3680.0%#VALUE!Squat4680.0%#VALUE!Squat5680.0%#VALUE!Squat4470.0%#VALUE!Squat3582.5%#VALUE!Squat4582.5%#VALUE!Squat5582.5%#VALUE!Squat6582.5%#VALUE!Squat4472.5%#VALUE!
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Bench3777.5%90Bench3777.5%90Bench4777.5%90Bench3570.0%80Bench3680.0%#VALUE!Bench4680.0%#VALUE!Bench5680.0%#VALUE!Bench4470.0%#VALUE!Bench3582.5%#VALUE!Bench4582.5%#VALUE!Bench5582.5%#VALUE!Bench6582.5%#VALUE!Bench4472.5%#VALUE!
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Leg hypertrophy
Leg hypertrophy
Leg hypertrophy
Deadlift2475.0%175
Leg hypertrophy
Leg hypertrophyLeg hypertrophyDeadlift3470.0%#VALUE!
Leg hypertrophy
Leg hypertrophyLeg hypertrophyLeg hypertrophyDeadlift3370.0%#VALUE!
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Day 4Day 4Day 4Day 4Day 4Day 4Day 4Day 4Day 4Day 4Day 4Day 4Day 4
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RestRestRestRestRestRestRestRestRestRestRestRestRest
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Day 5Day 5Day 5Day 5Day 5Day 5Day 5Day 5Day 5Day 5Day 5Day 5Day 5
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ExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightRestExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightRestExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightRest
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Deadlift2482.5%195Deadlift2482.5%195Deadlift2486.5%205Deadlift3380.0%#VALUE!Deadlift3385.0%#VALUE!Deadlift3389.0%#VALUE!Deadlift3287.5%#VALUE!Deadlift3287.5%#VALUE!Deadlift4291.5%#VALUE!Deadlift5295.5%#VALUE!
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Bench3382.5%951AMRAP82.5%1951AMRAP86.5%205Day 6Bench4485.0%#VALUE!1AMRAP85.0%#VALUE!1AMRAP89.0%#VALUE!Day 6Bench4387.5%#VALUE!1AMRAP87.5%#VALUE!1AMRAP91.5%#VALUE!1AMRAP95.5%#VALUE!Day 6
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Upper-body hypertrophy
Bench4582.5%95Bench3586.5%100ExerciseSetsReps
Percentage
Weight
Upper-body hypertrophy
Bench4485.0%#VALUE!Bench4489.0%#VALUE!ExerciseSetsReps
Percentage
Weight
Upper-body hypertrophy
Bench4387.5%#VALUE!Bench4391.5%#VALUE!Bench5395.5%#VALUE!ExerciseSetsReps
Percentage
Weight
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1AMRAP82.5%951AMRAP86.5%100Squat1AMRAP85.0%1551AMRAP85.0%#VALUE!1AMRAP89.0%#VALUE!Squat1AMRAP87.5%#VALUE!1AMRAP87.5%#VALUE!1AMRAP91.5%#VALUE!1AMRAP95.5%#VALUE!Squat1192.0%#VALUE!
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Day 6
Upper-body hypertrophy
Upper-body hypertrophy
Bench1AMRAP85.0%100Day 6
Upper-body hypertrophy
Upper-body hypertrophy
Bench1AMRAP87.5%#VALUE!Day 6
Upper-body hypertrophy
Upper-body hypertrophy
Upper-body hypertrophy
1198.0%#VALUE!
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ExerciseSetsReps
Percentage
WeightDeadlift1AMRAP85.0%200ExerciseSetsReps
Percentage
WeightDeadlift1AMRAP87.5%#VALUE!ExerciseSetsReps
Percentage
Weight11102.0%#VALUE!
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Squat3582.5%150Day 6Day 6Squat4485.0%#VALUE!Day 6Day 6Squat4387.5%#VALUE!Day 6Day 6Day 6Bench1192.0%#VALUE!
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Leg hypertrophy
ExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightDay 7
Leg hypertrophy
ExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightDay 7
Leg hypertrophy
ExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
WeightExerciseSetsReps
Percentage
Weight1198.0%#VALUE!
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Squat3582.5%150Squat4586.5%155RestSquat4485.0%#VALUE!Squat4489.0%#VALUE!RestSquat4387.5%#VALUE!Squat4391.5%#VALUE!Squat5395.5%#VALUE!11102.0%#VALUE!
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Day 71AMRAP82.5%1501AMRAP86.5%155Day 71AMRAP85.0%#VALUE!1AMRAP89.0%#VALUE!Day 71AMRAP87.5%#VALUE!1AMRAP91.5%#VALUE!1AMRAP95.5%#VALUE!Deadlift1192.0%#VALUE!
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Rest
Leg hypertrophy
Leg hypertrophy
RestLeg hypertrophyLeg hypertrophyRestLeg hypertrophyLeg hypertrophyLeg hypertrophy1198.0%#VALUE!
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11102.0%#VALUE!
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Day 7Day 7Day 7Day 7Day 7Day 7Day 7
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RestRestRestRestRestRestDay 7
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Rest
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