The WeighTrainer

Dan Alexander Peaking Program

Enter your current 1RM Deadlift:
Enter your current 1RM Bench Press:
Enter your current 1RM Squat:
Enter your current 1RM OH (Military) Press:

500
300
400
225

Projected new 1RM Deadlift:

Projected new 1RM Bench Press:
Projected new 1RM Squat:
Projected new 1RM OH (Military) Press:

540
325
445
246

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

515
310
425
235

23840
17184
19680
13056

Week 1 W/o A-1

Bench Press

weight
179
179
179
179
179
179
179
179

reps
6
6
6
6
6
6
6
6

Week 1 W/o A-1

Squat

weight
246
246
246
246
246
246
246
246

reps
5
5
5
5
5
5
5
5

Week 1 W/o B-1

OH Press

weight
136
136
136
136
136
136
136
136

reps
6
6
6
6
6
6
6
6

Week 1 W/o B-1

Deadlift

weight
298
298
298
298
298
298
298
298

reps
5
5
5
5
5
5
5
5

Week 1 W/o A-2

Bench Press

weight
179
179
179
179
179
179
179
179

reps
6
6
6
6
6
6
6
6

Week 1 W/o A-2

Squat

weight
246
246
246
246
246
246
246
246

reps
5
5
5
5
5
5
5
5

Week 1 W/o B-2

OH Press

weight
136
136
136
136
136
136
136
136

reps
6
6
6
6
6
6
6
6

Week 1 W/o B-2

Deadlift

weight
298
298
298
298
298
298
298
298

reps
5
5
5
5
5
5
5
5

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

24720
17856
20400
13536

Week 2 W/o A-1

Bench Press

weight
186
186
186
186
186
186
186
186

reps
6
6
6
6
6
6
6
6

Week 2 W/o A-1

Squat

weight
255
255
255
255
255
255
255
255

reps
5
5
5
5
5
5
5
5

Week 2 W/o B-1

OH Press

weight
141
141
141
141
141
141
141
141

reps
6
6
6
6
6
6
6
6

Week 2 W/o B-1

Deadlift

weight
309
309
309
309
309
309
309
309

reps
5
5
5
5
5
5
5
5

Week 2 W/o A-2

Bench Press

weight
186
186
186
186
186
186
186
186

reps
6
6
6
6
6
6
6
6

Week 2 W/o A-2

Squat

weight
255
255
255
255
255
255
255
255

reps
5
5
5
5
5
5
5
5

Week 2 W/o B-2

OH Press

weight
141
141
141
141
141
141
141
141

reps
6
6
6
6
6
6
6
6

Week 2 W/o B-2

Deadlift

weight
309
309
309
309
309
309
309
309

reps
5
5
5
5
5
5
5
5

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

25520
18432
21040
13920

Week 3 W/o A-1

Bench Press

weight
192
192
192
192
192
192
192
192

reps
6
6
6
6
6
6
6
6

Week 3 W/o A-1

Squat

weight
263
263
263
263
263
263
263
263

reps
5
5
5
5
5
5
5
5

Week 3 W/o B-1

OH Press

weight
145
145
145
145
145
145
145
145

reps
6
6
6
6
6
6
6
6

Week 3 W/o B-1

Deadlift

weight
319
319
319
319
319
319
319
319

reps
5
5
5
5
5
5
5
5

Week 3 W/o A-2

Bench Press

weight
192
192
192
192
192
192
192
192

reps
6
6
6
6
6
6
6
6

Week 3 W/o A-2

Squat

weight
263
263
263
263
263
263
263
263

reps
5
5
5
5
5
5
5
5

Week 3 W/o B-2

OH Press

weight
145
145
145
145
145
145
145
145

reps
6
6
6
6
6
6
6
6

Week 3 W/o B-2

Deadlift

weight
319
319
319
319
319
319
319
319

reps
5
5
5
5
5
5
5
5

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

26320
19008
21760
14400

Week 4 W/o A-1

Bench Press

weight
198
198
198
198
198
198
198
198

reps
6
6
6
6
6
6
6
6

Week 4 W/o A-1

Squat

weight
272
272
272
272
272
272
272
272

reps
5
5
5
5
5
5
5
5

Week 4 W/o B-1

OH Press

weight
150
150
150
150
150
150
150
150

reps
6
6
6
6
6
6
6
6

Week 4 W/o B-1

Deadlift

weight
329
329
329
329
329
329
329
329

reps
5
5
5
5
5
5
5
5

Week 4 W/o A-2

Bench Press

weight
198
198
198
198
198
198
198
198

reps
6
6
6
6
6
6
6
6

Week 4 W/o A-2

Squat

weight
272
272
272
272
272
272
272
272

reps
5
5
5
5
5
5
5
5

Week 4 W/o B-2

OH Press

weight
150
150
150
150
150
150
150
150

reps
6
6
6
6
6
6
6
6

Week 4 W/o B-2

Deadlift

weight
329
329
329
329
329
329
329
329

reps
5
5
5
5
5
5
5
5

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

31346
18867
25866
14280

Week 5 W/o A-1

Bench Press

weight
139
170
201
217
217
217

reps
8
6
6
6
6
6

Week 5 W/o A-1

Squat

weight
191
233
276
297
297
297

reps
8
6
6
6
6
6

Week 5 W/o B-1

OH Press

weight
105
129
152
164
164
164

reps
8
6
6
6
6
6

Week 5 W/o B-1

Deadlift

weight
231
283
334
360
360
360

reps
8
6
6
6
6
6

Week 5 W/o A-2

Bench Press

weight
139
170
201
232
248
248
248
232
201
155

reps
8
6
5
5
5
5
5
5
6
8

Week 5 W/o A-2

Squat

weight
191
233
276
318
340
340
340
318
276
212

reps
8
6
5
5
5
5
5
5
6
8

Week 5 W/o B-2

OH Press

weight
105
129
152
176
188
188
188
176
152
117

reps
8
6
5
5
5
5
5
5
6
8

Week 5 W/o B-2

Deadlift

weight
231
283
334
386
412
412
412
386
334
257

reps
8
6
5
5
5
5
5
5
6
8

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

29082
17498
23999
13248

Week 6 W/o A-1

Bench Press

weight
139
170
201
217
232
232

reps
8
6
6
5
5
5

Week 6 W/o A-1

Squat

weight
191
233
276
297
318
318

reps
8
6
6
5
5
5

Week 6 W/o B-1

OH Press

weight
105
129
152
164
176
176

reps
8
6
6
5
5
5

Week 6 W/o B-1

Deadlift

weight
231
283
334
360
386
386

reps
8
6
6
5
5
5

Week 6 W/o A-2

Bench Press

weight
139
170
201
232
248
263
263
263
248
217

reps
8
6
5
4
4
4
4
4
5
6

Week 6 W/o A-2

Squat

weight
191
233
276
318
340
361
361
361
340
297

reps
8
6
5
4
4
4
4
4
5
6

Week 6 W/o B-2

OH Press

weight
105
129
152
176
188
199
199
199
188
164

reps
8
6
5
4
4
4
4
4
5
6

Week 6 W/o B-2

Deadlift

weight
231
283
334
386
412
437
437
437
412
360

reps
8
6
5
4
4
4
4
4
5
6

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

24968
15022
20602
11374

Week 7 W/o A-1

Bench Press

weight
139
170
201
217
232
248
263

reps
8
6
5
4
3
3
3

Week 7 W/o A-1

Squat

weight
191
233
276
297
318
340
361

reps
8
6
5
4
3
3
3

Week 7 W/o B-1

OH Press

weight
105
129
152
164
176
188
199

reps
8
6
5
4
3
3
3

Week 7 W/o B-1

Deadlift

weight
231
283
334
360
386
412
437

reps
8
6
5
4
3
3
3

Week 7 W/o A-2

Bench Press

weight
139
170
201
232
263
279
279
248
170

reps
8
6
5
4
3
3
3
5
6

Week 7 W/o A-2

Squat

weight
191
233
276
318
361
382
382
340
233

reps
8
6
5
4
3
3
3
5
6

Week 7 W/o B-2

OH Press

weight
105
129
152
176
199
211
211
188
129

reps
8
6
5
4
3
3
3
5
6

Week 7 W/o B-2

Deadlift

weight
231
283
334
386
437
463
463
412
283

reps
8
6
5
4
3
3
3
5
6

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

20389
12263
16823
9287

Week 8 W/o A-1

Bench Press

weight
139
170
201
232
248
263

reps
8
6
5
4
3
3

Week 8 W/o A-1

Squat

weight
191
233
276
318
340
361

reps
8
6
5
4
3
3

Week 8 W/o B-1

OH Press

weight
105
129
152
176
188
199

reps
8
6
5
4
3
3

Week 8 W/o B-1

Deadlift

weight
231
283
334
386
412
437

reps
8
6
5
4
3
3

Week 8 W/o A-2

Bench Press

weight
139
170
201
232
263
279
294
232

reps
8
6
5
4
2
2
2
4

Week 8 W/o A-2

Squat

weight
191
233
276
318
361
382
403
318

reps
8
6
5
4
2
2
2
4

Week 8 W/o B-2

OH Press

weight
105
129
152
176
199
211
223
176

reps
8
6
5
4
2
2
2
4

Week 8 W/o B-2

Deadlift

weight
231
283
334
386
437
463
489
386

reps
8
6
5
4
2
2
2
4

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

17560
10560
14488
7998

Week 9 W/o A-1

Bench Press

weight
139
170
201
232
232

reps
8
6
5
5
5

Week 9 W/o A-1

Squat

weight
191
233
276
318
318

reps
8
6
5
5
5

Week 9 W/o B-1

OH Press

weight
105
129
152
176
176

reps
8
6
5
5
5

Week 9 W/o B-1

Deadlift

weight
231
283
334
386
386

reps
8
6
5
5
5

Week 9 W/o A-2

Bench Press

weight
139
170
201
232
248
263

reps
8
6
5
3
3
2

Week 9 W/o A-2

Squat

weight
191
233
276
318
340
361

reps
8
6
5
3
3
2

Week 9 W/o B-2

OH Press

weight
105
129
152
176
188
199

reps
8
6
5
3
3
2

Week 9 W/o B-2

Deadlift

weight
231
283
334
386
412
437

reps
8
6
5
3
3
2

Deadlift 1RM:
Bench Press 1RM:
Squat 1RM:
OH Press 1RM:

515
310
425
235

Deadlift Tonnage=
Bench Tonnage=
Squat Tonnage=
OH Press Tonn=

17802
10708
14691
8108

Week 10 W/o A-1

Bench Press

weight
139
170
201
232
248
248

reps
8
6
5
3
2
2

Week 10 W/o A-1

Squat

weight
191
233
276
318
340
340

reps
8
6
5
3
2
2

Week 10 W/o B-1

OH Press

weight
105
129
152
176
188
188

reps
8
6
5
3
2
2

Week 10 W/o B-1

Deadlift

weight
231
283
334
386
412
412

reps
8
6
5
3
2
2

Week 10 W/o A-2

Bench Press

weight
139
170
201
232
263
279
294
310
316
325

reps
8
6
5
3
2
1
1
1
1
1

Week 10 W/o A-2

Squat

weight
191
233
276
318
361
382
403
425
433
446

reps
8
6
5
3
2
1
1
1
1
1

Week 10 W/o B-2

OH Press

weight
105
129
152
176
199
211
223
235
239
246

reps
8
6
5
3
2
1
1
1
1
1

Week 10 W/o B-2

Deadlift

weight
231
283
334
386
437
463
489
515
525
540

reps
8
6
5
3
2
1
1
1
1
1