Bench

***Only chan
100

Squat
100 Actual Max

92.5 Working Max

Deadlift
100
***Only change highlighted cells!
 yellow mean
AMRAP (with 1-2
reps left in the
Week 1 Week 2
tank) Exercise Sets Reps Weight Exercise Sets Reps Weight
Bench Press 5 3 80 Bench Press 5 3 80
Bench Press 3 3 80 Bench Press 3 3 85
Bench Press 2 2 85 Bench Press 2 2 85

Day 1 Pin Press

Skull Crushers
5
5
5
12
Slingshot Bench
Skull Crushers
5
5
5
12
Hammer Curls 3 10 Hammer Curls 3 10
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25
Squat 2 4 80 Squat 3 3 85
Squat 1 4 80 Squat 1 3 85
Paused Squat 6 3 65 Paused Squat 8 2 70
Day 2 Paused Squat 1 3 65 Leg Press 4 12
Leg Press 4 12 Hamstring Curl 4 12
Hamstring Curl 4 12

Bench Press 5 5 75 Bench Press 5 5 75

CGBP 3 8 CGBP 3 8
Incline Bench 5 8 Incline Bench 5 8

Day 3 Flat DB
Incline DB
5
5
15
10
Flat DB
Incline DB
5
5
15
10
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25
Deadlift 4 4 70 Deadlift 4 4 70
Deadlift 2 2 80 Deadlift 1 2 80
Deadlift 1 8 70 Deadlift 1 2 90
Day 4 Deficit Deadlifts 3 8 60 Deadlift 1 8 70
Good Mornings 3 8 Deficit Deadlift 3 8 65
Pull-ups 5 12 Good Mornings 3 8
Pull-ups 5 12
Squat 3 4 80 Squat 4 3 85
Squat 3 10 55 Squat 4 8 60
Squat 1 10 55 Leg Press 4 12
Day 5 Leg Press 4 12 Hamstring Curls 4 12
Hamstring Curls 4 12
 Week 3 Week 4 Week 5
Exercise Sets Reps Weight Exercise Sets Reps Weight Exercise
Bench Press 5 3 85 Bench Press 5 3 85 Bench Press
Bench Press 3 3 85 Bench Press 3 3 85 Bench Press
Bench Press 2 2 85 Bench Press 2 2 90 Bench Press
CGBP 5 5 Pin Press 5 5 Slingshot Bench
Skull Crushers 5 12 Skull Crushers 5 12 Skull Crushers
Hammer Curls 3 10 Hammer Curls 3 10 Hammer Curls
Tri Ext 5 20 Tri Ext 5 20 Tri Ext
Ab wheel 5 25 Ab wheel 5 25 Ab wheel
Squat 4 2 90 Squat 1 3 80 Squat
Squat 1 2 90 Squat 1 2 85 Squat
Paused Squat 10 1 75 Squat 4 1 85 Squat
Leg Press 4 10 Squat 1 1 85 Squat
Hamstring Curl 4 10 Squat 5 5 70 Squat
Leg Press 4 10 Leg Press
Hamstring Curl 4 10 Hamstring Curl
Bench Press 5 5 75 Bench Press 5 5 75 Bench Press
CGBP 3 8 CGBP 3 8 CGBP
Incline Bench 5 8 Incline Bench 5 8 Incline Bench
Flat DB 5 15 Flat DB 5 15 Flat DB
Incline DB 5 10 Incline DB 5 10 Incline DB
Skull Crushers 5 12 Skull Crushers 5 12 Skull Crushers
Tri Ext 5 20 Tri Ext 5 20 Tri Ext
Ab wheel 5 25 Ab wheel 5 25 Ab wheel
Deadlift 4 4 80 Deadlift 4 4 80 Deadlift
Deadlift 1 2 90 Deadlift 1 2 90 Deadlift
Deadlift 1 2 100 Deadlift 1 2 100 Deadlift
Deadlift 1 8 80 Deadlift 1 8 80 Deadlift
Deficit Deadlift 3 8 65 Deficit Deadlift 3 8 70 Deficit Deadlift
Good Mornings 3 8 Good Mornings 3 8 Good Mornings
Pull-ups 5 12 Pull-ups 5 12 Pull-ups
Squat 5 2 90 Squat 1 3 80 Squat
Squat 4 6 65 Squat 1 2 85 Squat
Leg Press 4 10 Squat 5 1 85 Squat
Hamstring Curls 4 10 Squat 4 5 70 Squat
Squat 1 5 70 Leg Press
Leg Press 4 10 Hamstring Curl
Hamstring Curl 4 10
Week 5
Sets Reps Weight
5 3 85
3 3 90
2 2 90
5 5
5 12
3 10
5 20
5 25
1 3 85
1 2 85
3 1 90
1 1 90
5 4 75
3 8
3 8
5 5 75
3 8
5 8
5 15
5 10
5 12
5 20
5 25
4 4 90
1 2 100
1 2 110
1 8 90
3 8 70
3 8
5 12
1 3 85
1 2 85
4 1 90
5 4 70
3 8
3 8
 yellow mean
AMRAP (with 1-2
reps left in the
Week 6 Week 7
tank) Exercise Sets Reps Weight Exercise Sets Reps Weight
Bench Press 5 3 90 Bench Press 5 3 90
Bench Press 3 3 90 Bench Press 3 3 90
Bench Press 2 2 90 Bench Press 2 2 90

Day 1 CGBP
Skull Crushers
5
5
3
12
Pin Press
Skull Crushers
5
5
3
12
Hammer Curls 3 10 Hammer Curls 3 10
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25
Squat 1 3 85 Squat 2 3 85
Squat 1 2 90 Squat 1 3 85
Squat 2 1 90 Paused Squat 5 2 70
Day 2 Squat 1 1 90 Leg Press 3 6
Squat 5 3 75 Hamstring Curl 3 6
Leg Press 3 8
Hamstring Curl 3 8
Bench Paused 5 5 75 Bench Paused 5 5 75
CGBP 3 8 CGBP 3 8
Incline Bench 5 5 Incline Bench 5 5

Day 3 Flat DB
Incline DB
5
5
15
10
Flat DB
Incline DB
5
5
15
10
Skull Crushers 5 12 Skull Crushers 5 12
Tri Ext 5 20 Tri Ext 5 20
Ab wheel 5 25 Ab wheel 5 25
Deadlift 4 4 90 Deadlift 4 4 100
Deadlift 1 2 100 Deadlift 1 2 110
Deadlift 1 2 110 Deadlift 1 2 120
Day 4 Deadlift 1 8 90 Deadlift 1 8 100
Deficit Deadlift 3 5 75 Deficit Deadlift 3 5 75
Good Mornings 3 5 Good Mornings 3 5
Pull-ups 5 8 Pull-ups 5 8
Squat 1 3 85 Squat 3 3 85
Squat 1 2 90 Squat 4 2 75

Day 5 Squat
Squat
3
5
1
3
90 Squat
75 Leg Press
1
3
2
6
75

Leg Press 3 8 Hamstring Curl 3 6

Hamstring Curl 3 8
 Week 8 Week 9 Week 10
Exercise Sets Reps Weight Exercise Sets Reps Weight Exercise
Bench Press 5 3 90 Bench Press 5 3 90 Bench Press
Bench Press 3 3 90 Bench Press 3 3 95 Bench Press
Bench Press 2 2 95 Bench Press 2 2 95 Bench Press
Slingshot Bench 5 3 Pin Press 5 3 CGBP
Skull Crushers 5 12 Skull Crushers 5 12 Skull Crushers
Hammer Curls 3 10 Hammer Curls 3 10 Hammer Curls
Tri Ext 5 20 Tri Ext 5 20 Tri Ext
Ab wheel 5 25 Ab wheel 5 25 Ab wheel
Squat 4 1 85 Squat 1 3 90 Squat
Squat 1 1 85 Squat 1 2 90 Squat
Paused Squat 10 1 70 Squat 1 1 95 Squat
Leg Press 3 6 Leg Press 2 10 Squat
Hamstring Curl 3 6 Hamstring Curl 2 10 Squat
Leg Press
Hamstring Curl
Bench Paused 5 5 75 Bench Paused 5 5 75 Bench Paused
CGBP 3 8 CGBP 3 8 CGBP
Incline Bench 5 5 Incline Bench 5 5 Incline Bench
Flat DB 5 15 Flat DB 5 15 Flat DB
Incline DB 5 10 Incline DB 5 10 Incline DB
Skull Crushers 5 12 Skull Crushers 5 12 Skull Crushers
Tri Ext 5 20 Tri Ext 5 20 Tri Ext
Ab wheel 5 25 Ab wheel 5 25 Ab wheel
Deadlift 4 4 100 Deadlift 4 4 110 Deadlift
Deadlift 1 2 110 Deadlift 1 2 120 Deadlift
Deadlift 1 2 120 Deadlift 1 2 130 Deadlift
Deadlift 1 8 100 Deadlift 1 8 110 Deadlift
Deficit Deadlift 3 3 80 Deficit Deadlift 3 3 80 Deficit Deadlift
Good Mornings 3 5 Good Mornings 3 5 Good Mornings
Pull-ups 5 5 Pull-ups 5 5 Pull-ups
Squat 5 1 85 Squat 1 3 90 Squat
Squat 10 1 80 Squat 1 2 90 Squat
Leg Press 3 6 Squat 1 1 95 Leg Press
Hamstring Curl 3 6 Leg Press 2 10 Hamstring Curl
Hamstring Curl 2 10
Week 10
Sets Reps Weight
5 3 95
3 3 95
2 2 95
5 3
5 12
3 10
5 20
5 25
1 1 95
1 1 95
1 1 100
1 1 105
10 2 75
2 10
2 10
5 5 75
3 8
5 5
5 15
5 10
5 12
5 20
5 25
4 4 120
1 2 130
1 2 140
1 8 120
3 3 85
3 5
5 5
6 1 95
3 5 70
2 10
2 10
 Weekly Volume,
frequency and intensity Squat Bench
1RM Percentage Range 5485 LBS 4135 LBS
0.0% 74.9% 61 0
75.0% 79.9% 0 25
80.0% 84.9% 0 28

1 85.0%
90.0%
89.9%
92.4%
24
0
0
0
92.5% 94.9% 0 0
95.0% 97.4% 0 0
97.5% 99.9% 0 0
100.0% 150.0% 0 0
1RM Percentage Range 5080 LBS 4180 LBS
0.0% 74.9% 32 0
75.0% 79.9% 16 25
80.0% 84.9% 0 28

2 85.0%
90.0%
89.9%
92.4%
0
24
0
0
92.5% 94.9% 0 0
95.0% 97.4% 0 0
97.5% 99.9% 0 0
100.0% 150.0% 0 0
1RM Percentage Range 4110 LBS 4255 LBS
0.0% 74.9% 24 0
75.0% 79.9% 0 25
80.0% 84.9% 10 24

3 85.0%
90.0%
89.9%
92.4%
0
0
4
0
92.5% 94.9% 0 0
95.0% 97.4% 20 0
97.5% 99.9% 0 0
100.0% 150.0% 0 0
1RM Percentage Range 5170 LBS 4275 LBS
0.0% 74.9% 0 0
75.0% 79.9% 50 25
80.0% 84.9% 0 15

4 85.0%
90.0%
89.9%
92.4%
6
4
13
0
92.5% 94.9% 10 0
4
95.0% 97.4% 0 0
97.5% 99.9% 0 0
100.0% 150.0% 0 0
1RM Percentage Range 4470 LBS 4320 LBS
0.0% 74.9% 0 0
75.0% 79.9% 20 25
80.0% 84.9% 20 0

5 85.0%
90.0%
89.9%
92.4%
0
6
28
0
92.5% 94.9% 4 0
95.0% 97.4% 8 0
97.5% 99.9% 0 0
100.0% 150.0% 0 0
1RM Percentage Range 3660 LBS 4395 LBS
0.0% 74.9% 0 0
75.0% 79.9% 0 25
80.0% 84.9% 30 0

6 85.0%
90.0%
89.9%
92.4%
0
0
24
4
92.5% 94.9% 6 0
95.0% 97.4% 4 0
97.5% 99.9% 6 0
100.0% 150.0% 0 0
1RM Percentage Range 2980 LBS 4395 LBS
0.0% 74.9% 0 0
75.0% 79.9% 10 25
80.0% 84.9% 10 0

7 85.0%
90.0%
89.9%
92.4%
0
18
15
13
92.5% 94.9% 0 0
95.0% 97.4% 0 0
97.5% 99.9% 0 0
100.0% 150.0% 0 0
1RM Percentage Range 2350 LBS 4415 LBS
0.0% 74.9% 0 0
75.0% 79.9% 10 25
80.0% 84.9% 0 0

8 85.0%
90.0%
89.9%
92.4%
10
0
0
24
92.5% 94.9% 10 4
95.0% 97.4% 0 0
8

97.5% 99.9% 0 0
100.0% 150.0% 0 0
1RM Percentage Range 1090 LBS 4460 LBS
0.0% 74.9% 0 0
75.0% 79.9% 0 25
80.0% 84.9% 0 0

9 85.0%
90.0%
89.9%
92.4%
0
0
0
15
92.5% 94.9% 0 9
95.0% 97.4% 6 4
97.5% 99.9% 4 0
100.0% 150.0% 2 0
1RM Percentage Range 1910 LBS 4535 LBS
0.0% 74.9% 0 0
75.0% 79.9% 15 25
80.0% 84.9% 1 0

10 85.0%
90.0%
89.9%
92.4%
0
0
0
0
92.5% 94.9% 0 15
95.0% 97.4% 0 9
97.5% 99.9% 0 4
100.0% 150.0% 8 0
Bench Deadlift
4135 LBS 2000 LBS Reps % by reps
0 24 16 70.0%
25 0 4 80.0%
28 4 8 70.0%
0 0
0 0
0 0
0 0
0 0
0 0
4180 LBS 2020 LBS Reps % by reps
0 24 16 70.0%
25 0 2 80.0%
28 2 2 90.0%
0 0 8 70.0%
0 2
0 0
0 0
0 0
0 0
4255 LBS 2300 LBS Reps % by reps
0 0 16 80.0%
25 0 2 90.0%
24 24 2 100.0%
4 0 8 80.0%
0 2
0 0
0 0
0 0
0 2
4275 LBS 2300 LBS Reps % by reps
0 0 16 80.0%
25 0 2 90.0%
15 24 2 100.0%
13 0 8 80.0%
0 2
0 0
 0 0
0 0
0 2
4320 LBS 2580 LBS Reps % by reps
0 0 16 90.0%
25 0 2 100.0%
0 0 2 110.0%
28 0 8 90.0%
0 24
0 0
0 0
0 0
0 4
4395 LBS 2580 LBS Reps % by reps
0 0 16 90.0%
25 0 2 100.0%
0 0 2 110.0%
24 0 8 90.0%
4 24
0 0
0 0
0 0
0 4
4395 LBS 2860 LBS Reps % by reps
0 0 16 100.0%
25 0 2 110.0%
0 0 2 120.0%
15 0 8 100.0%
13 0
0 0
0 0
0 0
0 28
4415 LBS 2860 LBS Reps % by reps
0 0 16 100.0%
25 0 2 110.0%
0 0 2 120.0%
0 0 8 100.0%
24 0
4 0
0 0
 0 0
0 28
4460 LBS 3140 LBS Reps % by reps
0 0 16 110.0%
25 0 2 120.0%
0 0 2 130.0%
0 0 8 110.0%
15 0
9 0
4 0
0 0
0 28
4535 LBS 3420 LBS Reps % by reps
0 0 16 120.0%
25 0 2 130.0%
0 0 2 140.0%
0 0 8 120.0%
0 0
15 0
9 0
4 0
0 28