Bench 3RM Wave 1 1-A 1-B

285 Target Weight Sets/Reps 225 169 169 56 23 235 176 176 59 24 245 184 184 61 25 255 191 191 64 26 235 176 176 59 24 245 184 184 61 25 255 191 191 64 26 265 199 199 66 27 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8

315 Notes flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise Wave 3 9-A 9-B 245 184 184 61 25 255 191 191 64 26 265 199 199 66 27 275 206 206 69 28 255 191 191 64 26 265 199 199 66 27 275 206 206 69 28 285 214 214 71 29 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 3x3 3x3 5x5 5x5 4x8 flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise flat, 2 board, decline cambered bar CG Bench DB Incline Combo Raise

2-A 2-B

10-A 10-B

3-A 3-B

11-A 11-B

4-A 4-B

12-A 12-B

Wave 2 5-A 5-B

Wave 4 13-A 13-B

6-A 6-B

14-A 14-B

7-A 7-B

15-A 15-B

8-A 8-B

16-A 16-B

Combo Raises Do a set of front,side and rear delt raises with no rest.

Squat 3RM Wave 1 Week 1 Week 2 Week 3 Week 4 Wave 2 Week 5 Week 6 Week 7 Week 8 Wave 3 Week 9 Week 10 Week 11 Week 12 Wave 4 Week 13 Week 14 Week 15 Week 16

400 Target Weight Sets/Reps 280 230 300 250 320 270 340 290 300 250 320 270 340 290 360 310 320 270 340 290 360 310 380 330 340 290 360 310 380 330 400 350 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3

Notes regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused regular paused

Deadlift 3RM Wave 1 Week 1 Week 2 Week 3 Week 4 Wave 2 Week 5 Week 6 Week 7 Week 8 Wave 3 Week 9 Week 10 Week 11 Week 12 Wave 4 Week 13 Week 14 Week 15 Week 16

505 Target Weight Sets/Reps 385 335 405 355 425 375 445 395 405 355 425 375 445 395 465 415 425 375 445 395 465 415 485 435 445 395 465 415 485 435 505 455 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3 2x3

Notes

off plates off plates off plates off plates

off plates off plates off plates off plates

off plates off plates off plates off plates

off plates off plates off plates off plates

Saturday Bench 2 Boards Declines Cambered Bar

Sunday Squat Pause Squat Hams Calfs Abs

Tuesday CG Bench DB Inclines Raises

Wednesday Deads Plate Deads Lats Biceps Abs

Hams: Good Morning SLDL Calves: Standing Calf Raise

Lats: BB Pullover BB Bent-over Row

Date

Workout

Exercise

Weight

Sets

Reps

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