Max Sheet Break Down Final 2 Test Back Squat

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Back Squat
400
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
400 320 200
Weights Weights Weights
400 - 380 1-2 Reps 320 - 304 1-2 Reps 200 - 190 1-2 Reps
380 - 370 2-3 Reps 304 - 296 2-3 Reps 190 - 185 2-3 Reps
370 - 350 3-4 Reps 296 - 280 3-4 Reps 185 - 175 3-4 Reps
350 - 340 4-5 reps 280 - 272 4-5 Reps 175 - 170 4-5 reps
340 - 320 4-6 reps 272 - 256 4-6 Reps 170 - 160 4-6 reps
320 - 300 6-10 reps 256 - 240 6-10 Reps 160 - 150 6-10 reps
300 - 270 10-15 reps 240 - 216 10-15 Reps 150 - 135 10-15 reps
270 - 226 15-20 reps 216 - 181 15-20 Reps 135 - 113 15-20 reps
Lunge Rack Squat DeadLift

160 480 400
160 - 152 1-2 Reps 480 - 456 1-2 Reps 400 - 380 1-2 Reps
152 - 148 2-3 Reps 456 - 444 2-3 Reps 380 - 370 2-3 Reps
148 - 140 3-4 Reps 444 - 420 3-4 Reps 370 - 350 3-4 Reps
140 - 136 4-5 reps 420 - 408 4-5 reps 350 - 340 4-5 reps
136 - 128 4-6 reps 408 - 384 4-6 reps 340 - 320 4-6 reps
128 - 120 6-10 reps 384 - 360 6-10 reps 320 - 300 6-10 reps
120 - 108 10-15 reps 360 - 324 10-15 reps 300 - 270 10-15 reps
108 - 90.4 15-20 reps 324 - 271 15-20 reps 270 - 226 15-20 reps
Safety Squat Hex Deadlift Sport Back Squat

532 460 400
532 - 505 1-2 Reps 460 - 437 1-2 Reps 400 - 380 1-2 Reps
505 - 492 2-3 Reps 437 - 426 2-3 Reps 380 - 370 2-3 Reps
492 - 466 3-4 Reps 426 - 403 3-4 Reps 370 - 350 3-4 Reps
466 - 452 4-5 reps 403 - 391 4-5 reps 350 - 340 4-5 reps
452 - 426 4-6 reps 391 - 368 4-6 reps 340 - 320 4-6 reps
426 - 399 6-10 reps 368 - 345 6-10 reps 320 - 300 6-10 reps
399 - 359 10-15 reps 345 - 311 10-15 reps 300 - 270 10-15 reps
359 - 301 15-20 reps 311 - 260 15-20 reps 270 - 226 15-20 reps
Created by Danny Raimondi and Cal Dietz

www.XLAthlete.com
Glute Bar Lift SL Hex Deadlif Glute Bar SL
400 200 200
400 - 380 1-2 Reps 200 - 190 1-2 Reps 200 - 190 1-2 Reps
380 - 370 2-3 Reps 190 - 185 2-3 Reps 190 - 185 2-3 Reps
370 - 350 3-4 Reps 185 - 175 3-4 Reps 185 - 175 3-4 Reps
350 - 340 4-5 reps 175 - 170 4-5 reps 175 - 170 4-5 reps
340 - 320 4-6 reps 170 - 160 4-6 reps 170 - 160 4-6 reps
320 - 300 6-10 reps 160 - 150 6-10 reps 160 - 150 6-10 reps
300 - 270 10-15 reps 150 - 135 10-15 reps 150 - 135 10-15 reps
270 - 226 15-20 reps 135 - 113 15-20 reps 135 - 113 15-20 reps
DB SL Calf Raise Front Step up Leg Press

80 160 600
80 - 76 1-2 Reps 160 - 152 1-2 Reps 600 - 570 1-2 Reps
76 - 74 2-3 Reps 152 - 148 2-3 Reps 570 - 555 2-3 Reps
74 - 70 3-4 Reps 148 - 140 3-4 Reps 555 - 525 3-4 Reps
70 - 68 4-5 reps 140 - 136 4-5 reps 525 - 510 4-5 reps
68 - 64 4-6 reps 136 - 128 4-6 reps 510 - 480 4-6 reps
64 - 60 6-10 reps 128 - 120 6-10 reps 480 - 450 6-10 reps
60 - 54 10-15 reps 120 - 108 10-15 reps 450 - 405 10-15 reps
54 - 45.2 15-20 reps 108 - 90 15-20 reps 405 - 339 15-20 reps
Single Leg Squat SL Reverse Hyper DB Step up

180 120 80
180 - 171 1-2 Reps 120 - 114 1-2 Reps 80 - 76 1-2 Reps
171 - 167 2-3 Reps 114 - 111 2-3 Reps 76 - 74 2-3 Reps
167 - 158 3-4 Reps 111 - 105 3-4 Reps 74 - 70 3-4 Reps
158 - 153 4-5 reps 105 - 102 4-5 reps 70 - 68 4-5 reps
153 - 144 4-6 reps 102 - 96 4-6 reps 68 - 64 4-6 reps
144 - 135 6-10 reps 96 - 90 6-10 reps 64 - 60 6-10 reps
135 - 122 10-15 reps 90 - 81 10-15 reps 60 - 54 10-15 reps
122 - 102 15-20 reps 81 - 68 15-20 reps 54 - 45.2 15-20 reps
www.XLAthlete.com
Single Leg Squat Walking Lunge Straight Leg DL
180 160 260

180 - 171 1-2 Reps 160 - 152 1-2 Reps 260 - 247 1-2 Reps
171 - 167 2-3 Reps 152 - 148 2-3 Reps 247 - 241 2-3 Reps
167 - 158 3-4 Reps 148 - 140 3-4 Reps 241 - 228 3-4 Reps
158 - 153 4-5 reps 140 - 136 4-5 reps 228 - 221 4-5 reps
153 - 144 4-6 reps 136 - 128 4-6 reps 221 - 208 4-6 reps
144 - 135 6-10 reps 128 - 120 6-10 reps 208 - 195 6-10 reps
135 - 122 10-15 reps 120 - 108 10-15 reps 195 - 176 10-15 reps
122 - 102 15-20 reps 108 - 90.4 15-20 reps 176 - 147 15-20 reps
Rever Hyper SL Leg Press DB Walking Lunge

200 300 160
200 - 190 1-2 Reps 300 - 285 1-2 Reps 160 - 152 1-2 Reps
190 - 185 2-3 Reps 285 - 278 2-3 Reps 152 - 148 2-3 Reps
185 - 175 3-4 Reps 278 - 263 3-4 Reps 148 - 140 3-4 Reps
175 - 170 4-5 reps 263 - 255 4-5 reps 140 - 136 4-5 reps
170 - 160 4-6 reps 255 - 240 4-6 reps 136 - 128 4-6 reps
160 - 150 6-10 reps 240 - 225 6-10 reps 128 - 120 6-10 reps
150 - 135 10-15 reps 225 - 203 10-15 reps 120 - 108 10-15 reps
135 - 113 15-20 reps 203 - 170 15-20 reps 108 - 90.4 15-20 reps
DB Straight Leg DL DB SL Calf Raise

100 80
Weights Weights
100 - 95 1-2 Reps 80 - 76 1-2 Reps
95 - 92.5 2-3 Reps 76 - 74 2-3 Reps
93 - 87.5 3-4 Reps 74 - 70 3-4 Reps
88 - 85 4-5 reps 70 - 68 4-5 reps
85 - 80 4-6 reps 68 - 64 4-6 reps
80 - 75 6-10 reps 64 - 60 6-10 reps
75 - 67.5 10-15 reps 60 - 54 10-15 reps
68 - 56.5 15-20 reps 54 - 45.2 15-20 reps

Max Sheet Break Down Final 2 Test Back Squat

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Max Sheet Break Down Final 2 Test Back Squat

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www.XLAthlete.

Lunge Rack Squat DeadLift

Safety Squat Hex Deadlift Sport Back Squat

Created by Danny Raimondi and Cal Dietz

DB SL Calf Raise Front Step up Leg Press

Single Leg Squat SL Reverse Hyper DB Step up

Weights Weights Weights

Rever Hyper SL Leg Press DB Walking Lunge

DB Straight Leg DL DB SL Calf Raise

Created by Danny Raimondi and Cal Dietz

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