|IF YOU WANT TO MAKE CHANGES TO THIS SHEET, PLEASE MAKE A COPY OF IT with File -> Make a Copy. This is the master sheet and is maintained by u/BenchPauper.|
Created by u/BenchPauper
|General||Modify Squat variations on the Master sheet, cells O3:O5|
|Set true maxes in pounds on the Master sheet, cells C3:C6|
If you don't use Freedom Units and want the rounding to work properly, change cell C7 on the Master sheet to 2.5 and enter weights in commie units.
|Change the date in cell A13 on the Master sheet if you want the dates to be accurate.|
|Deadlift calculations will automatically assume a 5% desired increase; change this if you want on cell C3 on CoanP spreadsheet|
Monday is CoanP minus accessory circuits - add accessories if you want or pull the accessories from Wednesday and change up the Wednesday lifts.
|Tuesday accessories are also up to you. Keep in mind that you'll be slamming upper body accessories on Wednesday.|
Wednesday back accessories based on CoanP; modify accessories as needed/desired. Intensity of back exercises should generally be moderate-high. Try to increase weight weekly.
Wednesday upper accessories can be changed to hit your individual Bench/OHP weak points. In general try to start with compounds and do isolations last.
LOG YOUR SQUAT WEIGHTS EACH WEEK. Dropdown volume will calculate. Thursday accessories are up to you - pick something quad-dominant and superset it if time allows.
When notes read "Work to #RM", only the top set is the actual max attempt. Use the other sets to work up to that max attempt. Log the weight of the max successful set.
|Friday accessories are also up to you. This is a good day to fill in any gaps. You can rest on the weekend, so don't be afraid to go hard here.|
|Please don't ride the Gainz Train too long and end up in Snap City. Train smarter, not harder. If you are experiencing excessive fatigue or soreness, up your sleep/food.|
|The first week has comments explaining some things that might need clarification. Any other questions can be messaged to u/BenchPauper on reddit|
|Most of these workouts should be doable in 50 minutes or less. If you are taking longer than that for the main sets and a little accessory work, speed up!|
|v2.11||Swapped DL and Squat days, publicly released|
|v2.12||Added a giant note on the top of this page telling people to MAKE A COPY OF THIS SHEET IF THEY WANT TO USE IT|
Moved some things around on Friday - bench is now after OHP, chinups are superset with OHP and bench on the 2*8 days.
Added a note regarding cluster set for bench on W2D5.
Moved GHR from Wednesday to Monday, put Pullups in their place on Wednesday.
Minor formatting changes.