GAUNTLET Method
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ROUNDING UP FOR 5 LBS INCREMENTS
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PRIMARY LIFTSMax65.00%70.00%75.00%80.00%85.00%90.00%92.50%95.00%
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Day 1Squat330215230250265280295305315
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Day 2Bench Press260170180195210220235240245
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Day 3, AStiff Leg Deadlift315205220235250270285290300
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Day 3, BDeadlift405265285305325345365375385
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Day 4Press14595100110115125130135140
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1. ENTER YOUR 1RM FOR PRIMARY LIFTS
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ACCESSORY LIFTSREP RANGES2. SELECT ACCESSORY LIFTS AND REP RANGES
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Day 1Glute Ham Raise8 to 12
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Day 1Ab Wheel10+* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: “LEG CURLS” FOR “GLUTE HAM RAISE”)
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Day 2Dumbbell Row8 to 12* REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES
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Day 2DipsAMRAP
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Day 3Leg Press10 to 15
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Day 3Cable Crunch10+
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Day 4Cable Row8 to 12
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Day 4Curls8 to 12
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Instructions
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6