*full details
Units (lbs=1, Kg = 0) 0
Only change red AMRAP cells and initial 1RMs
1RM
Squat 110
Bench 110
Deadlif 110
Week 1 - Day 1
Exercise Sets Reps Percentage Weight
Squat 2 9 72.5% 80
Bench 2 9 72.5% 80
Deadlif 2 7 72.5% 80
Day 2
Upper hypertrophy day
Day 3
Exercise Sets Reps Percentage Weight
Squat 3 7 77.5% 85
Bench 3 7 77.5% 85
Leg hypertrophy
Day 4
Rest
Day 5
Exercise Sets Reps Percentage Weight
Deadlif 2 4 82.5% 90
Bench 3 3 82.5% 90
Upper-body hypertrophy
Day 6
Exercise Sets Reps Percentage Weight
Squat 3 5 82.5% 90
Leg hypertrophy
Day 7
Rest
> File --> Copy) *full details here* - Thanks, Lift Vault
Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day
Day 3 Day 3
Exercise Sets Reps Percentage Weight Exercise
Squat 3 7 77.5% 85 Squat
Bench 3 7 77.5% 85 Bench
Leg hypertrophy Leg hypertrophy
Day 4 Day 4
Rest Rest
Day 5 Day 5
Exercise Sets Reps Percentage Weight Exercise
Deadlif 2 4 82.5% 90 Deadlif
1 AMRAP 82.5% 90
Bench 4 5 82.5% 90 Bench
1 AMRAP 82.5% 90
Upper-body hypertrophy Upper-body hypertrophy
Day 6 Day 6
Exercise Sets Reps Percentage Weight Exercise
Squat 3 5 82.5% 90 Squat
1 AMRAP 82.5% 90
Leg hypertrophy Leg hypertrophy
Day 7 Day 7
Rest Rest
Phase
Day 2
pper hypertrophy day Upper hypertrophy day
Day 3
Sets Reps Percentage Weight Exercise Sets
4 7 77.5% 85 Squat 3
4 7 77.5% 85 Bench 3
eg hypertrophy Deadlif 2
Day 4
Rest
Day 5
Sets Reps Percentage Weight Rest
2 4 86.5% 95
1 AMRAP 86.5% 95 Day 6
3 5 86.5% 95 Exercise Sets
1 AMRAP 86.5% 95 Squat 1
pper-body hypertrophy Bench 1
Deadlif 1
Week 5 - Day 1
Reps Percentage Weight Exercise Sets Reps
4 80.0% 87.5 Squat 2 8
4 80.0% 87.5 Bench 2 8
4 75.0% 82.5 Deadlif 2 6
Day 2
Upper hypertrophy day
Day 3
Reps Percentage Weight Exercise Sets Reps
5 70.0% 77.5 Squat 3 6
5 70.0% 77.5 Bench 3 6
4 75.0% 82.5 Leg hypertrophy
Day 4
Rest
Day 5
Exercise Sets Reps
Deadlif 3 3
Bench 4 4
Reps Percentage Weight Upper-body hypertrophy
AMRAP 85.0% 92.5
AMRAP 85.0% 92.5 Day 6
AMRAP 85.0% 92.5 Exercise Sets Reps
Squat 4 4
Leg hypertrophy
Day 7
Rest
Week 6 - Day 1
Percentage Weight Exercise Sets Reps
75.0% #VALUE! Squat 3 8
75.0% #VALUE! Bench 3 8
75.0% #VALUE! Deadlif 3 6
Day 2
Upper hypertrophy day
Day 3
Percentage Weight Exercise Sets Reps
80.0% #VALUE! Squat 4 6
80.0% #VALUE! Bench 4 6
Leg hypertrophy
Day 4
Rest
Day 5
Percentage Weight Exercise Sets Reps
80.0% #VALUE! Deadlif 3 3
85.0% #VALUE! 1 AMRAP
Bench 4 4
1 AMRAP
Upper-body hypertrophy
Percentage Weight
85.0% #VALUE! Day 6
Exercise Sets Reps
Squat 4 4
1 AMRAP
Leg hypertrophy
Day 7
Rest
Phase 2: Transition Phase
Week 7 - Day 1
Percentage Weight Exercise Sets Reps
75.0% #VALUE! Squat 4 8
75.0% #VALUE! Bench 4 8
75.0% #VALUE! Deadlif 4 6
Day 2
Upper hypertrophy day
Day 3
Percentage Weight Exercise Sets Reps
80.0% #VALUE! Squat 5 6
80.0% #VALUE! Bench 5 6
Leg hypertrophy
Day 4
Rest
Day 5
Percentage Weight Exercise Sets Reps
85.0% #VALUE! Deadlif 3 3
85.0% #VALUE! 1 AMRAP
85.0% #VALUE! Bench 4 4
85.0% #VALUE! 1 AMRAP
Upper-body hypertrophy
Day 6
Percentage Weight Exercise Sets Reps
85.0% #VALUE! Squat 4 4
85.0% #VALUE! 1 AMRAP
Leg hypertrophy
Day 7
Rest
Week 8 - Day 1
Percentage Weight Exercise Sets Reps
75.0% #VALUE! Squat 5 3
75.0% #VALUE! Bench 5 5
75.0% #VALUE! Deadlif 3 3
Day 2
Upper hypertrophy day
Day 3
Percentage Weight Exercise Sets Reps
80.0% #VALUE! Squat 4 4
80.0% #VALUE! Bench 4 4
Deadlif 3 4
Day 4
Rest
Day 5
Percentage Weight Rest
89.0% #VALUE!
89.0% #VALUE! Day 6
89.0% #VALUE! Exercise Sets Reps
89.0% #VALUE! Squat 1 AMRAP
Bench 1 AMRAP
Deadlif 1 AMRAP
Week 9 - Day 1
Percentage Weight Exercise Sets Reps Percentage
82.5% #VALUE! Squat 3 7 77.5%
82.5% #VALUE! Bench 3 7 77.5%
77.5% #VALUE! Deadlif 3 5 77.5%
Day 2
Upper hypertrophy day
Day 3
Percentage Weight Exercise Sets Reps Percentage
70.0% #VALUE! Squat 3 5 82.5%
70.0% #VALUE! Bench 3 5 82.5%
70.0% #VALUE! Leg hypertrophy
Day 4
Rest
Day 5
Exercise Sets Reps Percentage
Deadlif 3 2 87.5%
Bench 4 3 87.5%
Percentage Weight Upper-body hypertrophy
87.5% #VALUE!
87.5% #VALUE! Day 6
87.5% #VALUE! Exercise Sets Reps Percentage
Squat 4 3 87.5%
Leg hypertrophy
Day 7
Rest
Phase 3: Inte
Week 10 - Day 1
Weight Exercise Sets Reps Percentage
#VALUE! Squat 4 7 77.5%
#VALUE! Bench 4 7 77.5%
#VALUE! Deadlif 4 5 77.5%
Day 2
Upper hypertrophy day
Day 3
Weight Exercise Sets Reps Percentage
#VALUE! Squat 4 5 82.5%
#VALUE! Bench 4 5 82.5%
Leg hypertrophy
Day 4
Rest
Day 5
Weight Exercise Sets Reps Percentage
#VALUE! Deadlif 3 2 87.5%
#VALUE! 1 AMRAP 87.5%
Bench 4 3 87.5%
1 AMRAP 87.5%
Upper-body hypertrophy
Weight
#VALUE! Day 6
Exercise Sets Reps Percentage
Squat 4 3 87.5%
1 AMRAP 87.5%
Leg hypertrophy
Day 7
Rest
Phase 3: Intensity/Overreaching phase
Week 11 - Day 1
Weight Exercise Sets Reps Percentage
#VALUE! Squat 5 8 77.5%
#VALUE! Bench 5 7 77.5%
#VALUE! Deadlif 5 5 77.5%
Day 2
Upper hypertrophy day
Day 3
Weight Exercise Sets Reps Percentage
#VALUE! Squat 5 5 82.5%
#VALUE! Bench 5 5 82.5%
Leg hypertrophy
Day 4
Rest
Day 5
Weight Exercise Sets Reps Percentage
#VALUE! Deadlif 4 2 91.5%
#VALUE! 1 AMRAP 91.5%
#VALUE! Bench 4 3 91.5%
#VALUE! 1 AMRAP 91.5%
Upper-body hypertrophy
Day 6
Weight Exercise Sets Reps Percentage
#VALUE! Squat 4 3 91.5%
#VALUE! 1 AMRAP 91.5%
Leg hypertrophy
Day 7
Rest
Week 12 - Day 1
Weight Exercise Sets Reps Percentage
#VALUE! Squat 5 7 72.5%
#VALUE! Bench 5 7 72.5%
#VALUE! Deadlif 6 5 72.5%
Day 2
Upper hypertrophy day
Day 3
Weight Exercise Sets Reps Percentage
#VALUE! Squat 6 5 82.5%
#VALUE! Bench 6 5 82.5%
Leg hypertrophy
Day 4
Rest
Day 5
Weight Exercise Sets Reps Percentage
#VALUE! Deadlif 5 2 95.5%
#VALUE! 1 AMRAP 95.5%
#VALUE! Bench 5 3 95.5%
#VALUE! 1 AMRAP 95.5%
Upper-body hypertrophy
Day 6
Weight Exercise Sets Reps Percentage
#VALUE! Squat 5 3 95.5%
#VALUE! 1 AMRAP 95.5%
Leg hypertrophy
Day 7
Phase 4: Taper/Retest Phase
Day 2
Full body hypertrophy day
Day 3
Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 4 4 72.5% #VALUE!
#VALUE! Bench 4 4 72.5% #VALUE!
Deadlif 3 3 70.0% #VALUE!
Day 4
Rest
Day 5
Weight Rest
#VALUE!
#VALUE! Day 6
#VALUE! Exercise Sets Reps Percentage Weight
#VALUE! Squat 1 1 92.0% #VALUE!
1 1 98.0% #VALUE!
1 1 102.0% #VALUE!
Bench 1 1 92.0% #VALUE!
Weight 1 1 98.0% #VALUE!
#VALUE! 1 1 102.0% #VALUE!
#VALUE! Deadlif 1 1 92.0% #VALUE!
1 1 98.0% #VALUE!
1 1 102.0% #VALUE!
Day 7
Rest