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MAX MAX MAX

DAY> M W F M W F M W F M W F M W F M W F

Hi Freq, low volume DATE> date date date date date date date date date date date date date date date date date date
Full body work out SETS> 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3
REPS> 15 15 15 15 15 15 10 10 10 10 10 10 5 5 5 5 5 5
Exercises MISC Inc 1 2 3 4 5 6 Inc 1 2 3 4 5 6 Inc 1 2 3 4 5 6
1 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
2 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
3 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
4 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
5 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
6 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
7 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
8 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
9 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
10 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
11 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
12 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
13 Exercises 5 170 175 180 185 190 195 200 5 175 180 185 190 195 200 5 175 180 185 190 195 200
14 Exercises 10 140 150 160 170 180 190 200 10 150 160 170 180 190 200 10 150 160 170 180 190 200
15 Exercises 10 140 150 160 170 180 190 200 10 150 160 170 180 190 200 10 150 160 170 180 190 200
16 Exercises 10 140 150 160 170 180 190 200 10 150 160 170 180 190 200 10 150 160 170 180 190 200

5 reps at 70% 5 reps @ 50%

123 126 130 133 137 140 88 90 93 95 98 100
Enter the exercises in the light blue column. You do NOT need all 16, about 6-8 is fine. 123 126 130 133 137 140 88 90 93 95 98 100
Enter your max lift for each exercise in the bright yellow columns.MAX 123 126 130 133 137 140 88 90 93 95 98 100
Enter the amount you wish to increment your weight (Grey columns)
Enter the dates in the DATE> row if desired ROW 1 3 reps @ 70%
ROW 3 123 126 130 133 137 140
Note. You will need to determine your max lift for each exercise you choose. ROW 5 123 126 130 133 137 140
This spread sheet does not calculate based on your 1RM 123 126 130 133 137 140

2 reps @ 80%
140 144 148 152 156 160
140 144 148 152 156 160
140 144 148 152 156 160
Negs

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6
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Exercise 15RM 10RM 5RM
ATG S

BB FB

Dip**

BB Rows

WG PU

Shrug

Military B

Lateral

Curl DB

Skull

Crunch
Exercise 1 2 3 4 5 6
ATG S Weight
Reps
(+/-)
Bench Weight
Reps
(+/-)
Dip Weight
Reps
(+/-)
BB Rows Weight
Reps
(+/-)
WGPU Weight
Reps
(+/-)
Shrug Weight
Reps
(+/-)
Military Weight
Reps
(+/-)
Lateral Weight
Reps
(+/-)
Curl Weight
Reps
(+/-)
Skull Weight
Reps
(+/-)
Crunch Weight
Reps
(+/-)
Weight
Reps
(+/-)
Weight
Reps
(+/-)
Weight
Reps
(+/-)