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Back Squat
240
Directions: This sheet is intended for High School and lower level Collegiate athletes
Enter Athlete's Back Squat max in the red box
Use this max to determine subsequent exercises and rep ranges
Click on exercise name for video demonstration
Back Squat Front Squat Step Up
240 192 120
Weights Weights Weights
240 - 228 1-2 Reps 192 - 182.4 1-2 Reps 120 - 114
228 - 222 2-3 Reps 182.4 - 177.6 2-3 Reps 114 - 111
222 - 210 3-4 Reps 177.6 - 168 3-4 Reps 111 - 105
210 - 204 4-5 reps 168 - 163.2 4-5 Reps 105 - 102
204 - 192 4-6 reps 163.2 - 153.6 4-6 Reps 102 - 96
192 - 180 6-10 reps 153.6 - 144 6-10 Reps 96 - 90
180 - 162 10-15 reps 144 - 129.6 10-15 Reps 90 - 81
162 - 135.6 15-20 reps 129.6 - 108 15-20 Reps 81 - 67.8

Lunge Rack Squat DeadLift

96 288 240
Weights Weights Weights
96 - 91.2 1-2 Reps 288 - 273.6 1-2 Reps 240 - 228
91.2 - 88.8 2-3 Reps 273.6 - 266.4 2-3 Reps 228 - 222
88.8 - 84 3-4 Reps 266.4 - 252 3-4 Reps 222 - 210
84 - 81.6 4-5 reps 252 - 244.8 4-5 reps 210 - 204
81.6 - 76.8 4-6 reps 244.8 - 230.4 4-6 reps 204 - 192
76.8 - 72 6-10 reps 230.4 - 216 6-10 reps 192 - 180
72 - 64.8 10-15 reps 216 - 194.4 10-15 reps 180 - 162
64.8 - 54.24 15-20 reps 194.4 - 163 15-20 reps 162 - 135.6

Safety Squat Hex Deadlift Sport Back Squat

319 276 240
Weights Weights Weights
319.2 - 303 1-2 Reps 276 - 262.2 1-2 Reps 240 - 228
303 - 295 2-3 Reps 262.2 - 255 2-3 Reps 228 - 222
295 - 279.3 3-4 Reps 255 - 242 3-4 Reps 222 - 210
279 - 271 4-5 reps 242 - 234.6 4-5 reps 210 - 204
271 - 255 4-6 reps 234.6 - 220.8 4-6 reps 204 - 192
255 - 239.4 6-10 reps 220.8 - 207 6-10 reps 192 - 180
239.4 - 215 10-15 reps 207 - 186 10-15 reps 180 - 162
215 - 180 15-20 reps 186 - 156 15-20 reps 162 - 135.6

Created by Danny Raimondi and Cal Dietz

 www.XLAthlete.com
Glute Bar Lift SL Hex Deadlift Glute Bar SL
240 120 120
Weights Weights Weights
240 - 228 1-2 Reps 120 - 114 1-2 Reps 120 - 114
228 - 222 2-3 Reps 114 - 111 2-3 Reps 114 - 111
222 - 210 3-4 Reps 111 - 105 3-4 Reps 111 - 105
210 - 204 4-5 reps 105 - 102 4-5 reps 105 - 102
204 - 192 4-6 reps 102 - 96 4-6 reps 102 - 96
192 - 180 6-10 reps 96 - 90 6-10 reps 96 - 90
180 - 162 10-15 reps 90 - 81 10-15 reps 90 - 81
162 - 135.6 15-20 reps 81 - 67.8 15-20 reps 81 - 67.8

DB SL Calf Raise Front Step up Leg Press

48 96 360
Weights Weights Weights
48 - 45.6 1-2 Reps 96 - 91.2 1-2 Reps 360 - 342
45.6 - 44.4 2-3 Reps 91.2 - 88.8 2-3 Reps 342 - 333
44.4 - 42 3-4 Reps 88.8 - 84 3-4 Reps 333 - 315
42 - 40.8 4-5 reps 84 - 81.6 4-5 reps 315 - 306
41 - 38.4 4-6 reps 81.6 - 76.8 4-6 reps 306 - 288
38.4 - 36 6-10 reps 76.8 - 72 6-10 reps 288 - 270
36 - 32.4 10-15 reps 72 - 64.8 10-15 reps 270 - 243
32.4 - 27.12 15-20 reps 64.8 - 54 15-20 reps 243 - 203.4

Single Leg Squat SL Reverse Hyper DB Step up

108 72 48
Weights Weights Weights
108 - 102.6 1-2 Reps 72 - 68.4 1-2 Reps 48 - 45.6
102.6 - 99.9 2-3 Reps 68.4 - 66.6 2-3 Reps 45.6 - 44.4
100 - 94.5 3-4 Reps 67 - 63 3-4 Reps 44.4 - 42
95 - 91.8 4-5 reps 63 - 61.2 4-5 reps 42 - 40.8
91.8 - 86.4 4-6 reps 61.2 - 57.6 4-6 reps 40.8 - 38.4
86.4 - 81 6-10 reps 57.6 - 54 6-10 reps 38.4 - 36
81 - 72.9 10-15 reps 54 - 48.6 10-15 reps 36 - 32.4
73 - 61.02 15-20 reps 48.6 - 41 15-20 reps 32.4 - 27.12

Created by Danny Raimondi and Cal Dietz

 www.XLAthlete.com
Single Leg Squat Walking Lunge Straight Leg DL
108 96 156

Weights Weights Weights

108 - 102.6 1-2 Reps 96 - 91.2 1-2 Reps 156 - 148.2
103 - 99.9 2-3 Reps 91.2 - 88.8 2-3 Reps 148 - 144.3
100 - 94.5 3-4 Reps 88.8 - 84 3-4 Reps 144 - 136.5
95 - 91.8 4-5 reps 84 - 81.6 4-5 reps 137 - 132.6
92 - 86.4 4-6 reps 81.6 - 76.8 4-6 reps 133 - 124.8
86 - 81 6-10 reps 76.8 - 72 6-10 reps 125 - 117
81 - 72.9 10-15 reps 72 - 64.8 10-15 reps 117 - 105.3
73 - 61.02 15-20 reps 64.8 - 54.24 15-20 reps 105 - 88.14

Rever Hyper SL Leg Press DB Walking Lunge

120 180 96
Weights Weights Weights
120 - 114 1-2 Reps 180 - 171 1-2 Reps 96 - 91.2
114 - 111 2-3 Reps 171 - 166.5 2-3 Reps 91.2 - 88.8
111 - 105 3-4 Reps 167 - 157.5 3-4 Reps 88.8 - 84
105 - 102 4-5 reps 158 - 153 4-5 reps 84 - 81.6
102 - 96 4-6 reps 153 - 144 4-6 reps 81.6 - 76.8
96 - 90 6-10 reps 144 - 135 6-10 reps 76.8 - 72
90 - 81 10-15 reps 135 - 121.5 10-15 reps 72 - 64.8
81 - 67.8 15-20 reps 122 - 101.7 15-20 reps 64.8 - 54.24

DB Straight Leg DL DB SL Calf Raise

60 48
Weights Weights
60 - 57 1-2 Reps 48 - 45.6 1-2 Reps
57 - 55.5 2-3 Reps 45.6 - 44.4 2-3 Reps
56 - 52.5 3-4 Reps 44 - 42 3-4 Reps
53 - 51 4-5 reps 42 - 40.8 4-5 reps
51 - 48 4-6 reps 41 - 38.4 4-6 reps
48 - 45 6-10 reps 38 - 36 6-10 reps
45 - 40.5 10-15 reps 36 - 32.4 10-15 reps
41 - 33.9 15-20 reps 32 - 27.12 15-20 reps

Created by Danny Raimondi and Cal Dietz

 Step Up
120
Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

DeadLift
240
Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

Sport Back Squat

240
Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

Created by Danny Raimondi and Cal Dietz

Glute Bar SL
120
Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

Leg Press
360
Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

DB Step up
48
Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

Created by Danny Raimondi and Cal Dietz

Straight Leg DL
156

Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

B Walking Lunge
96
Weights
1-2 Reps
2-3 Reps
3-4 Reps
4-5 reps
4-6 reps
6-10 reps
10-15 reps
15-20 reps

Created by Danny Raimondi and Cal Dietz