Desired 3 rep max kgs

160
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Squat
106
115
124
133
115
124
133
142 X5 REPS
106
115
124
133
115
124
133
142 X5 REPS
Pause Squat
83
92
101
110
92
101
110
119 X5 REPS
83
92
101
110
92
101
110
119 X5 REPS
Step ups
32
34
37
40
34
37
40
43 X10 REPS
32
34
37
40
34
37
40
43 X10 REPS
Exercise Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Squat
124
133
142
124
133
142
151
160 X3 REPS
124
133
142
124
133
142
151
160 X3 REPS
Pause Squat
101
110
119
128
110
119
128
X3 REPS
101
110
119
128
110
119
128
X3 REPS
Step ups
37
40
43
37
40
43
45
X8 REPS
37
40
43
37
40
43
45
X8 REPS
OTHER AUXILLARY EXERCISES INCLUDE 3 SETS OF 10 HAMS, 3 SETS OF 10 HYPER EXTENSIONS,
AND 3 SETS OF 10 FOR THE CALVES
Pause squats should be paused 3 to 5 seconds

X10 REPS
X10 REPS

Benchpress

Insert desired 3 rep max in Kgs

200
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
sets x reps
3x3
3x3
3x3
3x3
3x3
3x3
3x3
3x3
Benchpress
173
172
182
187
178
182
187
191
Board press
173
172
182
187
178
160
187
191
Decline press
173
172
182
187
178
160
187
191
Cambered bar press
129
129
137
140
133
120
140
143
Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
sets x reps
3x3
3x3
3x3
3x3
3x3
3x3
3x3
2x3
Benchpress
182
187
180
190
187
191
190
200
Board press
182
187
180
190
187
191
190
Decline press
182
187
180
190
187
191
190
Cambered bar press
137
140
135
143
140
143
143
Auxillary bench day
sets x reps
Close grips
db inclines
sets x reps
front delt raises
Side delt raises
rear delt raises
sets x reps
Close grips
db inclines
sets x reps
front delt raises
Side delt raises
rear delt raises

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

5x5
5x5
5x5
5x5
5x5
5x5
5x5
5x5
129
129
137
140
133
137
140
143
43
43
46
47
44
40
47
48
5x10
5x10
5x10
5x10
5x10
5x10
5x10
5x10
17
17
18
19
18
18
19
19
17
17
18
19
18
16
19
19
17
17
18
19
18
16
19
19
Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
5x5
5x5
5x5
5x5
5x5
5x5
5x5
5x5
137
140
135
143
140
143
143
46
47
45
48
47
48
48
50
5x10
5x5
5x10
5x10
5x10
5x10
5x10
5x10
18
19
18
19
19
19
19
0
18
19
18
19
19
19
19
0
14
14
14
14
14
14
14
0

Desired 3 rep max kgs

220
Exercise
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Deadlift
166
175
184
193
175
184
193
166
175
184
193
175
184
193
Platform Deadlift
126
135
166
175
135
166
175
126
135
166
175
135
166
175
Exercise
Deadlift
Platform Deadlift

Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15

184
193
202
211
193
202
211
184
193
202
211
193
202
211
166
175
184
193
175
184
193
166
175
184
193
175
184
193

All sets done for 2 sets of 3.

Follow deadlifts with 5 to 6 total sets of upper back exercises, then abs and calves.

Week 8
202
202
184
184
Week 16
220
220

and calves.