140725619 Magnusson Ortmayer Dl Program

Magnusson/ Ortmayer Routine

Projected Max (lbs) Projected Max (kg) = 585 265.4

Sets Week 1 Warm Up 4 2 1 If you hit all reps on Week 1 continue to Week 2, if not redo Week 1. Week 2 Warm Up 4 1 1 1 If you hit all reps on Week 2 continue to Week 3, if not redo Week 2. Week 3 Warm Up 4 1 1 1 Rest Week. No deadlifts, upper back only. Warm Up 4 1 1 1 If you hit all reps on Week 5 continue to Week 6, if not redo Week 5. Week 6 Warm Up 4 1 1 1 If you hit all reps on Week 6 continue to Week 7, if not redo Week 6. Week 7 Warm Up 4 1 1 1

Reps

4 2 8+

4 2 2 8+

4 2 2 8+

Week 4 Week 5

4 2 2 8+

4 2 2 8+

4 2 2 8+

Week 8 Week 9

Rest Week. No deadlifts, upper back only. Warm Up 4 1 1 1 If you hit all reps on Week 9 continue to Week 10, if not redo Week 9.

4 2 2 8+

Week 10

Warm Up 4 1 1 1 If you hit all reps on Week 10 continue to Week 11, if not redo Week 10.

4 2 2 8+

Week 11

Warm Up 4 1 1 1 Rest Week or Test Max

4 2 2 8+

Week 12

Weight (lbs)

Weight (kg)

410 470 410

185 212.5 185

410 470 525 410

185 212.5 240 185

420 480 535 420

190 217.5 242.5 190

420 480 535 420

190 217.5 242.5 190

430 490 550 430

195 222.5 250 195

440 500 560 440

200 227.5 252.5 200

440 500 560 440

200 227.5 252.5 200

450 510 570 450

205 232.5 260 205

465 520 580 465

210 237.5 262.5 210

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