Working Weight

240

105%
100%
95%
90%
85%
80%
75%
70%

250
240
230
215
205
190
180
170

Warmup Weights
95
135
165

W1,D1

W1,D2

W2,D1

W2,D2

W3,D1

W3,D2

95

x10

95

x10

95

x10

95

x10

95

x10

95

x10

135

x6

135

x6

135

x6

135

x6

135

x6

135

x6

165

x3

165

x3

165

x3

165

x3

165

x3

165

190

x2x6

190

x3x6

190

x2x6

190

x4x6

190

x2x6

190

x3

x5x6

W4,D1

W4,D2

W5,D1

W5,D2

W6,D1

W6,D2

95

x10

95

x10

95

x10

95

x10

95

x10

95

x10

135

x6

135

x6

135

x6

135

x6

135

x6

135

x6

165

x3

165

x3

165

x3

165

x3

165

x3

165

x3

205
215
170

x2

190

x2x6

190

x6x6

190

x2x6

190

x4x6

190

x2x6

x4x4
x8

W7,D1

W7,D1

W8,D1

W8,D2

W9,D1

W9,D2

95

x10

95

x10

95

x10

95

x10

95

x10

95

x10

135

x6

135

x6

135

x6

135

x6

135

x6

135

x6

165

x3

165

x3

165

x3

165

x3

165

x3

165

x3

190
205
215
230
180
170

x2

190

190
205
230
240
205
190
135

x2

190

190
215
230
250
215
205
190
145

x2

190

x2x6

x2x6

x2
x2
x3x3
x6
x8x2

x2x6

x2
x1
x2x2
x6x2
x8x2
xMAX

Assistance Work
Close Grips x5x3; Pulldowns (V-Bar & Rope) x8x3; Rev Cable Pullovers x8x3; Inc DB Press x8x3
Additional Assistances
Dec Close Grips, Smith Seated Press, Cable & Preacher Curls
Do as much assistance work as you can the first six weeks, then cut back.

x1
x1
x1x2
x5
x4
x8x2
xMAX

Working Weight

375

105%
100%
95%
90%
85%
80%
75%
70%

390
375
355
335
315
300
280
260

Warmup Weights
135
225
275

W1,D1

W1,D2

W2,D1

W2,D2

W3,D1

W3,D2

135

x8

135

x8

135

x8

135

x8

135

x8

135

x8

225

x5

225

x5

225

x5

225

x5

225

x5

225

x5

275

x3

275

x3

275

x3

275

x3

275

x3

275

300

x2x6

W4,D1

300

x3x6

W4,D2

300

x2x6

W5,D1

300

x4x6

W5,D2

300

x2x6

W6,D1

300

x3

x5x6

W6,D2

135

x8

135

x8

135

x8

135

x8

135

x8

135

x8

225

x5

225

x5

225

x5

225

x5

225

x5

225

x5

275

x3

275

x3

275

x3

275

x3

275

x3

275

x3

315
335
260

x2

300

x2x6

W7,D1

300

x6x6

W7,D1

300

x2x6

W8,D1

300

x4x6

W8,D2

300

x2x6

W9,D1

x4x4
x8

W9,D2

135

x8

135

x8

135

x8

135

x8

135

x8

135

x8

225

x5

225

x5

225

x5

225

x5

225

x5

225

x5

275

x3

275

x3

275

x3

275

x3

275

x3

275

x3

300
315
335
355
280
260

x2

300

300
315
355
375
315
300
135

x2

300

300
335
355
390
335
315
300
145

x2

300

x2x6

x2x6

x2
x2
x3x3
x6
x8x2

x2x6

x2
x1
x2x2
x6x2
x8x2
xMAX

Assistance Work
Rack Pulls x5x3; Barbell Curls x8x3; Barbell Shrugs x8x3; Hammer Curls x8x3, Supinated Bent Rows x5x3
Additional Assistances
Pullups/Chinups, Hyperextensions, Reverse Cable Flyes
Do as much assistance work as you can the first six weeks, then cut back.

x1
x1
x1x2
x5
x4
x8x2
xMAX

Working Weight

280

105%
100%
95%
90%
85%
80%
75%
70%

290
280
265
250
235
220
210
195

Warmup Weights
90
140
180

W1,D1

W1,D2

W2,D1

W2,D2

W3,D1

W3,D2

90

x10

90

x10

90

x10

90

x10

90

x10

90

x10

140

x6

140

x6

140

x6

140

x6

140

x6

140

x6

180

x3

180

x3

180

x3

180

x3

180

x3

180

220

x2x6

220

x3x6

220

x2x6

220

x4x6

220

x2x6

220

x3

x5x6

W4,D1

W4,D2

W5,D1

W5,D2

W6,D1

W6,D2

90

x10

90

x10

90

x10

90

x10

90

x10

90

x10

140

x6

140

x6

140

x6

140

x6

140

x6

140

x6

180

x3

180

x3

180

x3

180

x3

180

x3

180

x3

235
250
195

x2

220

x2x6

220

x6x6

220

x2x6

220

x4x6

220

x2x6

x4x4
x8

W7,D1

W7,D1

W8,D1

W8,D2

W9,D1

W9,D2

90

x10

90

x10

90

x10

90

x10

90

x10

90

x10

140

x6

140

x6

140

x6

140

x6

140

x6

140

x6

180

x3

180

x3

180

x3

180

x3

180

x3

180

x3

220
235
250
265
210
195

x2

220

220
235
265
280
235
220
135

x2

220

220
250
265
290
250
235
220
145

x2

220

x2x6

x2
x2
x3x3
x6
x8x2

x2x6

x2x6

x2
x1
x2x2
x6x2
x8x2
xMAX

Assistance Work
Leg Curls x8x3, Leg Ext/Press x8x3, Calf Press x6x3, Seated Calf Raise x12x3, Hip Ab/Adductors x10x3
Additional Assistances
Glute Bridges, Seated Good Mornings, Good Mornings
Do as much assistance work as you can the first six weeks, then cut back.

x1
x1
x1x2
x5
x4
x8x2
xMAX