Inverted Juggernaut Method Calculator

Program Review + Explanation

Created by CoffeePWO
Represents one 16-week cycle
One Rep Max
Training Maxes (90% 1RM) 1RM Input Estimated 1RM
Bench 153 170 Bench
Squat 198 220 Squat
OH Press 125 OH Press
Deadlift 211.5 235 Deadlift

Accumulation Phase Intensification Phase

Weight Reps
Bench 92.5 5 Bench
92.5 5
92.5 5
92.5 5
92.5 5
92.5 5
92.5 5
92.5 5
92.5 5
2-3 reps shy of failure 92.5 5+ 1-2 reps shy of failure
OH press 81.25 5 OH press
93.75 5
106.25 5+
93.75 5
81.25 5+
Upper pec/front delt 15x3 Upper pec/front delt
Side delt 15x5 Side delt
Tris+Bis 15x3 Tris+Bis
Squat 120 5 Squat
120 5
120 5
120 5
120 5
120 5
120 5
120 5
120 5
 2-3 reps shy of failure 120 5+ 1-2 reps shy of failure
Deadlift 152.75 5 Deadlift
176.25 5
199.75 5+
176.25 5
152.75 5+
10 Rep Wave

Horizontal Pull 15x5 Horizontal Pull

quad+hamstrings 15x3 quad+hamstrings
Tris+bis 15x5 Tris+bis
OH Press 75 5 OH Press
75 5
75 5
75 5
75 5
75 5
75 5
75 5
75 5
2-3 reps shy of failure 75 5+ 1-2 reps shy of failure
Bench 110.50 5 Bench
127.50 5
144.50 5+
127.50 5
110.50 5+
Delts 15x3 Delts
Chest 15x3 Chest
Tris+Bis 15x3 Tris+Bis
Deadlift 127.5 5 Deadlift
127.5 5
127.5 5
127.5 5
127.5 5
127.5 5
127.5 5
127.5 5
127.5 5
2-3 reps shy of failure 127.5 5+ 1-2 reps shy of failure
Squat 143.00 5 Squat
165.00 5
187.00 5+
165.00 5
 143.00 5+
Vertical row 15x5 Vertical row
quad/hamstrings 15x3 quad/hamstrings
Tris+bis 15x3 Tris+bis

New Training Max Calculator Rep Standard AMAP Reps

Bench 153 10 10
Squat 198 10 10
OH Press 125 10 10
Deadlift 211.5 10 10

Accumulation Phase Intensification Phase

Weight Reps
Bench 100 5 Bench
100 5
100 5
100 5
100 5
100 5
100 5
2-3 reps shy of failure 100 5+ 1-2 reps shy of failure
OH press 84.50 5 OH press
97.50 5
110.50 5+
97.50 5
84.50 5+
Upper pec/front delt 0.00 15x3 Upper pec/front delt
Side delt 0.00 15x5 Side delt
Tris+Bis 0.00 15x3 Tris+Bis
Squat 130 5 Squat
130 5
130 5
130 5
130 5
130 5
130 5
2-3 reps shy of failure 130 5+ 1-2 reps shy of failure
Deadlift 159.25 5 Deadlift
183.75 5
208.25 5+
183.75 5
Wave
 159.25 5+
8 Rep Wave Horizontal Pull 0.00 15x5 Horizontal Pull
quad+hamstrings 0.00 15x3 quad+hamstrings
Tris+bis 0.00 15x5 Tris+bis
OH Press 82.5 5 OH Press
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
82.5 5
2-3 reps shy of failure 82.5 5+ 1-2 reps shy of failure
Bench 113.75 5 Bench
131.25 5
148.75 5+
131.25 5
113.75 5+
Delts 0.00 15x3 Delts
Chest 0.00 15x3 Chest
Tris+Bis 0.00 15x3 Tris+Bis
Deadlift 137.5 5 Deadlift
137.5 5
137.5 5
137.5 5
137.5 5
137.5 5
137.5 5
2-3 reps shy of failure 137.5 5+ 1-2 reps shy of failure
Squat 149.50 5 Squat
172.50 5
195.50 5+
172.50 5
149.50 5+
Vertical row 0.00 15x5 Vertical row
quad/hamstrings 0.00 15x3 quad/hamstrings
Tris+bis 0.00 15x3 Tris+bis

New Training Max Calculator Rep Standard AMAP Reps

Bench 153 8 8
Squat 198 8 8
OH Press 125 8 8
 Deadlift 211.5 8 8

Accumulation Phase Intensification Phase

Weight Reps
Bench 107.5 5 Bench
107.5 5
107.5 5
107.5 5
107.5 5
2-3 reps shy of failure 107.5 5+ 1-2 reps shy of failure
OH press 87.75 5 OH press
101.25 5
114.75 5+
101.25 5
87.75 5+
Upper pec/front delt 0.00 15x3 Upper pec/front delt
Side delt 0.00 15x5 Side delt
Tris+Bis 0.00 15x3 Tris+Bis
Squat 140 5 Squat
140 5
140 5
140 5
140 5
2-3 reps shy of failure 140 5+ 1-2 reps shy of failure
Deadlift 165.75 5 Deadlift
191.25 5
216.75 5+
191.25 5
165.75 5+
5 Rep Wave

Horizontal Pull 0.00 15x5 Horizontal Pull

quad+hamstrings 0.00 15x3 quad+hamstrings
Tris+bis 0.00 15x5 Tris+bis
OH press 87.5 5 OH Press
87.5 5
87.5 5
87.5 5
87.5 5
2-3 reps shy of failure 87.5 5+ 1-2 reps shy of failure
Bench 117.00 5 Bench
135.00 5
153.00 5+
 135.00 5
117.00 5+
Delts 0.00 15x3 Delts
Chest 0.00 15x3 Chest
Tris+Bis 0.00 15x3 Tris+Bis
Deadlift 150 5 Deadlift
150 5
150 5
150 5
150 5
2-3 reps shy of failure 150 5+ 1-2 reps shy of failure
Squat 156.00 5 Squat
180.00 5
204.00 5+
180.00 5
156.00 5+
Vertical row 0.00 15x5 Vertical row
quad/hamstrings 0.00 15x3 quad/hamstrings
Tris+bis 0.00 15x3 Tris+bis

New Training Max Calculator Rep Standard AMAP Reps

Bench 153 5 5
Squat 198 5 5
OH Press 125 5 5
Deadlift 211.5 5 5

Accumulation Phase Intensification Phase

Weight Reps
Bench 115 3 Bench
115 3
115 3
115 3
115 3
115 3
2-3 reps shy of failure 115 3+ 1-2 reps shy of failure
OH press 91.00 5 OH press
105.00 5
119.00 5+
105.00 5
91.00 5+
Upper pec/front delt 0.00 15x3 Upper pec/front delt
 Side delt 0.00 15x5 Side delt
Tris+Bis 0.00 15x3 Tris+Bis
Squat 150 3 Squat
150 3
150 3
150 3
150 3
150 3
2-3 reps shy of failure 150 3+ 1-2 reps shy of failure
Deadlift 172.25 5 Deadlift
198.75 5
225.25 5+
198.75 5
172.25 5+
3 Rep Wave

Horizontal Pull 0.00 15x5 Horizontal Pull

quad+hamstrings 0.00 15x3 quad+hamstrings
Tris+bis 0.00 15x5 Tris+bis
OH Press 95 3 OH Press
95 3
95 3
95 3
95 3
95 3
2-3 reps shy of failure 95 3+ 1-2 reps shy of failure
Bench 120.25 5 Bench
138.75 5
157.25 5+
138.75 5
120.25 5+
Delts 0.00 15x3 Delts
Chest 0.00 15x3 Chest
Tris+Bis 0.00 15x3 Tris+Bis
Deadlift 160 3 Deadlift
160 3
160 3
160 3
160 3
160 3
2-3 reps shy of failure 160 3+ 1-2 reps shy of failure
Squat 162.50 5 Squat
187.50 5
 212.50 5+
187.50 5
162.50 5+
Vertical row 0.00 15x5 Vertical row
quad/hamstrings 0.00 15x3 quad/hamstrings
Tris+bis 0.00 15x3 Tris+bis

New Training Max Calculator Rep Standard AMAP Reps

Bench 153 3 3
Squat 198 3 3
OH Press 125 3 3
Deadlift 211.5 3 3
 Instructions:
One Rep Max Calculator Use 90% of True, or estimated 1RM As initial training max
mated 1RM Weight Used Reps Achieved Each Rep Wave represents a single 4 week training block
0.0 0 Run Accumulation phase first, then intensification, then realiza
0.0 0 4 After running each phase for a rep wave, then move on to the
0.0 0 For the last set in the Realization phase, rep the weight for as m
0.0 0 1 Plug in AMAP reps in the calculator to calculate maxes for next

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight
85 5 Bench 77.5 5 Bench 62.5
97.5 5 92.5 3 77.5
105 3 107.5 1 92.5
105 3 Failure 115 AMAP
105 3
105 3
105 3
105 3
105 3
105 3+
87.50 3 OH press 93.75 5 OH press 50.00
100.00 3 106.25 3 62.50
112.50 3+ 118.75 1+ 75.00
100.00 3 106.25 3
87.50 3+ 93.75 5+
0.00 12x3 Upper pec/front delt 0.00 10x3
0.00 12x5 Side delt 0.00 10x5
0.00 12x3 Tris+Bis 0.00 10x3
110 5 Squat 100 5 Squat 80
125 5 120 3 100
135 3 140 1 120
135 3 Failure 150 AMAP
135 3
135 3
135 3
135 3
135 3
 135 3+
164.50 3 Deadlift 176.25 5 Deadlift 94.00
188.00 3 199.75 3 117.50
211.50 3+ 223.25 1+ 141.00
188.00 3 199.75 3
164.50 3+ 176.25 5+
12x5 Horizontal Pull 10x5
12x3 quad+hamstrings 10x3
12x5 Tris+bis 10x5
70 5 OH Press 62.5 5 OH Press 50
80 5 75 3 62.5
85 3 87.5 1 75
85 3 Failure 95 AMAP
85 3
85 3
85 3
85 3
85 3
85 3+
119.00 3 Bench 127.50 5 Bench 68.00
136.00 3 144.50 3 85.00
153.00 3+ 161.50 1+ 102.00
136.00 3 144.50 3
119.00 3+ 127.50 5+
12x3 Delts 10x3
12x3 Chest 10x3
12x3 Tris+Bis 10x3
117.5 5 Deadlift 107.5 5 Deadlift 85
132.5 5 127.5 3 107.5
145 3 150 1 127.5
145 3 Failure 160 AMAP
145 3
145 3
145 3
145 3
145 3
145 3+
154.00 3 Squat 165.00 5 Squat 88.00
176.00 3 187.00 3 110.00
198.00 3+ 209.00 1+ 132.00
176.00 3 187.00 3
 154.00 3+ 165.00 5+
12x5 Vertical row 10x5
12x3 quad/hamstrings 10x3
12x3 Tris+bis 10x3

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight
92.5 3 Bench 77.5 5 Bench 62.5
105 3 92.5 3 77.5
112.5 3 107.5 2 92.5
112.5 3 115 1
112.5 3 Failure 122.5 AMAP
112.5 3
112.5 3
112.5 3+
91.00 3 OH press 97.50 5 OH press 52.00
104.00 3 110.50 3 65.00
117.00 3+ 123.50 1+ 78.00
104.00 3 110.50 3
91.00 3+ 97.50 5+
0.00 12x3 Upper pec/front delt 0.00 10x3
0.00 12x5 Side delt 0.00 10x5
0.00 12x3 Tris+Bis 0.00 10x3
120 3 Squat 100 5 Squat 80
135 3 120 3 100
145 3 140 2 120
145 3 150 1
145 3 Failure 160 AMAP
145 3
145 3
145 3+
171.50 3 Deadlift 183.75 5 Deadlift 98.00
196.00 3 208.25 3 122.50
220.50 3+ 232.75 1+ 147.00
196.00 3 208.25 3
171.50 3+ 183.75 5+
0.00 12x5 Horizontal Pull 0.00 10x5
0.00 12x3 quad+hamstrings 0.00 10x3
0.00 12x5 Tris+bis 0.00 10x5
75 3 OH Press 62.5 5 OH Press 50
85 3 75 3 62.5
92.5 3 87.5 2 75
92.5 3 95 1
92.5 3 Failure 100 AMAP
92.5 3
92.5 3
92.5 3+
122.50 3 Bench 131.25 5 Bench 70.00
140.00 3 148.75 3 87.50
157.50 3+ 166.25 1+ 105.00
140.00 3 148.75 3
122.50 3+ 131.25 5+
0.00 12x3 Delts 0.00 10x3
0.00 12x3 Chest 0.00 10x3
0.00 12x3 Tris+Bis 0.00 10x3
127.5 3 Deadlift 107.5 5 Deadlift 85
145 3 127.5 3 107.5
155 3 150 2 127.5
155 3 160 1
155 3 Failure 170 AMAP
155 3
155 3
155 3+
161.00 3 Squat 172.50 5 Squat 92.00
184.00 3 195.50 3 115.00
207.00 3+ 218.50 1+ 138.00
184.00 3 195.50 3
161.00 3+ 172.50 5+
0.00 12x5 Vertical row 0.00 10x5
0.00 12x3 quad/hamstrings 0.00 10x3
0.00 12x3 Tris+bis 0.00 10x3
Intensification Phase Realization Phase Deload Phase
Weight Reps Weight Reps Weight
100 2 Bench 77.5 5 Bench 62.5
112.5 2 92.5 3 77.5
120 5 107.5 2 92.5
120 5 115 1
120 5 122.5 1
120 5+ Failure 132.5 AMAP
94.50 3 OH press 101.25 5 OH press 54.00
108.00 3 114.75 3 67.50
121.50 3+ 128.25 1+ 81.00
108.00 3 114.75 3
94.50 3+ 101.25 5+
0.00 12x3 Upper pec/front delt 0.00 10x3
0.00 12x5 Side delt 0.00 10x5
0.00 12x3 Tris+Bis 0.00 10x3
130 2 Squat 100 5 Squat 80
145 2 120 3 100
155 5 140 2 120
155 5 150 1
155 5 160 1
155 5+ Failure 170 AMAP
178.50 3 Deadlift 191.25 5 Deadlift 102.00
204.00 3 216.75 3 127.50
229.50 3+ 242.25 1+ 153.00
204.00 3 216.75 3
178.50 3+ 191.25 5+
0.00 12x5 Horizontal Pull 0.00 10x5
0.00 12x3 quad+hamstrings 0.00 10x3
0.00 12x5 Tris+bis 0.00 10x5
82.5 2 OH Press 62.5 5 OH Press 50
92.5 2 75 3 62.5
97.5 5 87.5 2 75
97.5 5 95 1
97.5 5 100 1
97.5 5+ Failure 107.5 AMAP
126.00 3 Bench 135.00 5 Bench 72.00
144.00 3 153.00 3 90.00
162.00 3+ 171.00 1+ 108.00
 144.00 3 153.00 3
126.00 3+ 135.00 5+
0.00 12x3 Delts 0.00 10x3
0.00 12x3 Chest 0.00 10x3
0.00 12x3 Tris+Bis 0.00 10x3
137.5 2 Deadlift 107.5 5 Deadlift 85
155 2 127.5 3 107.5
165 5 150 2 127.5
165 5 160 1
165 5 170 1
165 5+ Failure 180 AMAP
168.00 3 Squat 180.00 5 Squat 96.00
192.00 3 204.00 3 120.00
216.00 3+ 228.00 1+ 144.00
192.00 3 204.00 3
168.00 3+ 180.00 5+
0.00 12x5 Vertical row 0.00 10x5
0.00 12x3 quad/hamstrings 0.00 10x3
0.00 12x3 Tris+bis 0.00 10x3

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight
107.5 1 Bench 100 5 Bench 62.5
120 1 92.5 3 77.5
127.5 3 107.5 2 92.5
127.5 3 115 1
127.5 3 122.5 1
127.5 3 132.5 1
127.5 3+ Failure 140 AMAP
98.00 3 OH press 105.00 5 OH press 56.00
112.00 3 119.00 3 70.00
126.00 3+ 133.00 1+ 84.00
112.00 3 119.00 3
98.00 3+ 105.00 5+
0.00 12x3 Upper pec/front delt 0.00 10x3
 0.00 12x5 Side delt 0.00 10x5
0.00 12x3 Tris+Bis 0.00 10x3
140 1 Squat 100 5 Squat 80
155 1 120 3 100
165 3 140 2 120
165 3 150 1
165 3 160 1
165 3 170 1
165 3+ Failure 180 AMAP
185.50 3 Deadlift 198.75 5 Deadlift 106.00
212.00 3 225.25 3 132.50
238.50 3+ 251.75 1+ 159.00
212.00 3 225.25 3
185.50 3+ 198.75 5+
0.00 12x5 Horizontal Pull 0.00 10x5
0.00 12x3 quad+hamstrings 0.00 10x3
0.00 12x5 Tris+bis 0.00 10x5
87.5 1 OH Press 62.5 5 OH Press 50
97.5 1 75 3 62.5
105 3 87.5 2 75
105 3 95 1
105 3 100 1
105 3 107.5 1
105 3+ Failure 112.5 AMAP
129.50 3 Bench 138.75 5 Bench 74.00
148.00 3 157.25 3 92.50
166.50 3+ 175.75 1+ 111.00
148.00 3 157.25 3
129.50 3+ 138.75 5+
0.00 12x3 Delts 0.00 10x3
0.00 12x3 Chest 0.00 10x3
0.00 12x3 Tris+Bis 0.00 10x3
150 1 Deadlift 107.5 5 Deadlift 85
165 1 127.5 3 107.5
175 3 150 2 127.5
175 3 160 1
175 3 170 1
175 3 180 1
175 3+ Failure 192.5 AMAP
175.00 3 Squat 187.50 5 Squat 100.00
200.00 3 212.50 3 125.00
225.00 3+ 237.50 1+ 150.00
200.00 3 212.50 3
175.00 3+ 187.50 5+
0.00 12x5 Vertical row 0.00 10x5
0.00 12x3 quad/hamstrings 0.00 10x3
0.00 12x3 Tris+bis 0.00 10x3
RM As initial training max
le 4 week training block
en intensification, then realization, then deload.
p wave, then move on to the next rep wave
phase, rep the weight for as many reps as possible
or to calculate maxes for next cycle

Phase
Reps
5
5
5

5
3
1

5
5
5
5
3
1

5
5
5

5
3
1

5
5
5

5
3
1
Phase
Reps
5
5
5

5
3
1

5
5
5

5
3
1
5
5
5

5
3
1

5
5
5

5
3
1
Phase
Reps
5
5
5

5
3
1

5
5
5

5
3
1

5
5
5

5
3
1
 5
5
5

5
3
1

Phase
Reps
5
5
5

5
3
1
5
5
5

5
3
1

5
5
5

5
3
1

5
5
5

5
3
1
 training max
raining block
ation, then realization, then deload.
n move on to the next rep wave
the weight for as many reps as possible
ate maxes for next cycle
Squat 220.00
Bench 170.00
Dead 235.00
Press 125.00
week 1 Week 2 Week 3
OH press 81.25 5 OH press 87.50 3 OH press 93.75 5
93.75 5 100.00 3 106.25 3
106.25 5+ 112.50 3+ 118.75 1+
93.75 5 100.00 3 106.25 3
81.25 5+ 87.50 3+ 93.75 5+
Upper pec/front delt 15x3 Upper pec/front delt 12x3 Upper pec/front delt 10x3
Side delt 15x5 Side delt 12x5 Side delt 10x5
Tris+Bis 15x3 Tris+Bis 12x3 Tris+Bis 10x3
Deadlift 152.75 5 Deadlift 164.50 3 Deadlift 176.25 5
176.25 5 188.00 3 199.75 3
199.75 5+ 211.50 3+ 223.25 1+
176.25 5 188.00 3 199.75 3
152.75 5+ 164.50 3+ 176.25 5+
Horizontal Pull 15x5 Horizontal Pull 12x5 Horizontal Pull 10x5
quad+hamstrings 15x3 quad+hamstrings 12x3 quad+hamstrings 10x3
Tris+bis 15x5 Tris+bis 12x5 Tris+bis 10x5
Bench 110.50 5 Bench 119.00 3 Bench 127.50 5
127.50 5 136.00 3 144.50 3
144.50 5+ 153.00 3+ 161.50 1+
127.50 5 136.00 3 144.50 3
110.50 5+ 119.00 3+ 127.50 5+
Delts 15x3 Delts 12x3 Delts 10x3
Chest 15x3 Chest 12x3 Chest 10x3
Tris+Bis 15x3 Tris+Bis 12x3 Tris+Bis 10x3
Squat 143.00 5 Squat 154.00 3 Squat 165.00 5
165.00 5 176.00 3 187.00 3
187.00 5+ 198.00 3+ 209.00 1+
165.00 5 176.00 3 187.00 3
143.00 5+ 154.00 3+ 165.00 5+
Vertical row 15x5 Vertical row 12x5 Vertical row 10x5
quad/hamstrings 15x3 quad/hamstrings 12x3 quad/hamstrings 10x3
Tris+bis 15x3 Tris+bis 12x3 Tris+bis 10x3
dl
lp

fs
 Squat 230.00
Bench 175.00
Dead 245.00
Press 130.00
Week 4 week 1 Week 2
OH press 50.00 5 OH press 84.50 5 OH press 91.00 3
62.50 3 97.50 5 104.00 3
75.00 1 110.50 5+ 117.00 3+
97.50 5 104.00 3
84.50 5+ 91.00 3+
Upper pec/front delt 15x3 Upper pec/front delt 12x3
Side delt 15x5 Side delt 12x5
Tris+Bis 15x3 Tris+Bis 12x3
Deadlift 94.00 5 Deadlift 159.25 5 Deadlift 171.50 3
117.50 3 183.75 5 196.00 3
141.00 1 208.25 5+ 220.50 3+
183.75 5 196.00 3
159.25 5+ 171.50 3+
Horizontal Pull 15x5 Horizontal Pull 12x5
quad+hamstrings 15x3 quad+hamstrings 12x3
Tris+bis 15x5 Tris+bis 12x5
Bench 68.00 5 Bench 113.75 5 Bench 122.50 3
85.00 3 Bench 131.25 5 140.00 3
102.00 1 Bench 148.75 5+ 157.50 3+
Bench 131.25 5 140.00 3
Bench 113.75 5+ 122.50 3+
Delts 15x3 Delts 12x3
Chest 15x3 Chest 12x3
Tris+Bis 15x3 Tris+Bis 12x3
Squat 88.00 5 Squat 149.50 5 Squat 161.00 3
110.00 3 172.50 5 184.00 3
132.00 1 195.50 5+ 207.00 3+
172.50 5 184.00 3
149.50 5+ 161.00 3+
Vertical row 15x5 Vertical row 12x5
quad/hamstrings 15x3 quad/hamstrings 12x3
Tris+bis 15x3 Tris+bis 12x3
 Squat 240.00
Bench 180.00
Dead 255.00
Press 135.00
Week 3 Week 4 week 1
OH press 97.50 5 OH press 52.00 5 OH press 87.75 5
110.50 3 65.00 3 101.25 5
123.50 1+ 78.00 1 114.75 5+
110.50 3 0.00 101.25 5
97.50 5+ 0.00 87.75 5+
Upper pec/front delt 10x3 Upper pec/front delt 15x3
Side delt 10x5 Side delt 15x5
Tris+Bis 10x3 Tris+Bis 15x3
Deadlift 183.75 5 Deadlift 98.00 5 Deadlift 165.75 5
208.25 3 122.50 3 191.25 5
232.75 1+ 147.00 1 216.75 5+
208.25 3 0.00 191.25 5
183.75 5+ 0.00 165.75 5+
Horizontal Pull 10x5 Horizontal Pull 15x5
quad+hamstrings 10x3 quad+hamstrings 15x3
Tris+bis 10x5 Tris+bis 15x5
Bench 131.25 5 Bench 70.00 5 Bench 117.00 5
148.75 3 87.50 3 135.00 5
166.25 1+ 105.00 1 153.00 5+
148.75 3 0.00 135.00 5
131.25 5+ 0.00 117.00 5+
Delts 10x3 Delts 15x3
Chest 10x3 Chest 15x3
Tris+Bis 10x3 Tris+Bis 15x3
Squat 172.50 5 Squat 92.00 5 Squat 156.00 5
195.50 3 115.00 3 180.00 5
218.50 1+ 138.00 1 204.00 5+
195.50 3 0.00 180.00 5
172.50 5+ 0.00 156.00 5+
Vertical row 10x5 Vertical row 15x5
quad/hamstrings 10x3 quad/hamstrings 15x3
Tris+bis 10x3 Tris+bis 15x3
Week 2 Week 3 Week 4
OH press 94.50 3 OH press 101.25 5 OH press 54.00 5
108.00 3 114.75 3 67.50 3
121.50 3+ 128.25 1+ 81.00 1
108.00 3 114.75 3 0.00
94.50 3+ 101.25 5+ 0.00
Upper pec/front delt 12x3 Upper pec/front delt 10x3
Side delt 12x5 Side delt 10x5
Tris+Bis 12x3 Tris+Bis 10x3
Deadlift 178.50 3 Deadlift 191.25 5 Deadlift 102.00 5
204.00 3 216.75 3 127.50 3
229.50 3+ 242.25 1+ 153.00 1
204.00 3 216.75 3 0.00
178.50 3+ 191.25 5+ 0.00
Horizontal Pull 12x5 Horizontal Pull 10x5
quad+hamstrings 12x3 quad+hamstrings 10x3
Tris+bis 12x5 Tris+bis 10x5
Bench 126.00 3 Bench 135.00 5 Bench 72.00 5
144.00 3 153.00 3 90.00 3
162.00 3+ 171.00 1+ 108.00 1
144.00 3 153.00 3 0.00
126.00 3+ 135.00 5+ 0.00
Delts 12x3 Delts 10x3
Chest 12x3 Chest 10x3
Tris+Bis 12x3 Tris+Bis 10x3
Squat 168.00 3 Squat 180.00 5 Squat 96.00 5
192.00 3 204.00 3 120.00 3
216.00 3+ 228.00 1+ 144.00 1
192.00 3 204.00 3 0.00
168.00 3+ 180.00 5+ 0.00
Vertical row 12x5 Vertical row 10x5
quad/hamstrings 12x3 quad/hamstrings 10x3
Tris+bis 12x3 Tris+bis 10x3
Squat 250.00
Bench 185.00
Dead 265.00
Press 140.00
week 1 Week 2 Week 3
OH press 91.00 5 OH press 98.00 3 OH press 105.00 5
105.00 5 112.00 3 119.00 3
119.00 5+ 126.00 3+ 133.00 1+
105.00 5 112.00 3 119.00 3
91.00 5+ 98.00 3+ 105.00 5+
Upper pec/front delt 15x3 Upper pec/front delt 12x3 Upper pec/front delt 10x3
Side delt 15x5 Side delt 12x5 Side delt 10x5
Tris+Bis 15x3 Tris+Bis 12x3 Tris+Bis 10x3
Deadlift 172.25 5 Deadlift 185.50 3 Deadlift 198.75 5
198.75 5 212.00 3 225.25 3
225.25 5+ 238.50 3+ 251.75 1+
198.75 5 212.00 3 225.25 3
172.25 5+ 185.50 3+ 198.75 5+
Horizontal Pull 15x5 Horizontal Pull 12x5 Horizontal Pull 10x5
quad+hamstrings 15x3 quad+hamstrings 12x3 quad+hamstrings 10x3
Tris+bis 15x5 Tris+bis 12x5 Tris+bis 10x5
Bench 120.25 5 Bench 129.50 3 Bench 138.75 5
138.75 5 148.00 3 157.25 3
157.25 5+ 166.50 3+ 175.75 1+
138.75 5 148.00 3 157.25 3
120.25 5+ 129.50 3+ 138.75 5+
Delts 15x3 Delts 12x3 Delts 10x3
Chest 15x3 Chest 12x3 Chest 10x3
Tris+Bis 15x3 Tris+Bis 12x3 Tris+Bis 10x3
Squat 162.50 5 Squat 175.00 3 Squat 187.50 5
187.50 5 200.00 3 212.50 3
212.50 5+ 225.00 3+ 237.50 1+
187.50 5 200.00 3 212.50 3
162.50 5+ 175.00 3+ 187.50 5+
Vertical row 15x5 Vertical row 12x5 Vertical row 10x5
quad/hamstrings 15x3 quad/hamstrings 12x3 quad/hamstrings 10x3
Tris+bis 15x3 Tris+bis 12x3 Tris+bis 10x3
Week 4
OH press 56.00 5
70.00 3
84.00 1
0.00
0.00

Deadlift 106.00 5
132.50 3
159.00 1
0.00
0.00

Bench 74.00 5
92.50 3
111.00 1
0.00
0.00

Squat 100.00 5
125.00 3
150.00 1
0.00
0.00