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Current Maxes

Squat
Bench
Deadlift
OHP

Increase Maxes By:

Jump Poundage

20
20
20
15

15
10
20
5

425
290
560
205

Week
1
2
3
4
5
6
7
8
9
10
11
peak

Day 1 - Squat
SetsxReps Weight
2x10
280
2x10
295
2x8
310
2x8
325
2x5
340
2x5
355
2x5
370
2x3
385
2x3
400
2x2
415
2x2
430
2x1
445

Week
1
2
3
4
5
6
7
8
9
10
11
peak

Day 2 - Bench
SetsxReps Weight
2x10
200
2x10
210
2x8
220
2x8
230
2x5
240
2x5
250
2x5
260
2x3
270
2x3
280
2x2
290
2x2
300
2x1
310

Week
1
2
3
4
5
6
7
8
9

Day 3 - Deadlift
SetsxReps Weight
1x8
360
2x5
380
2x5
400
2x5
420
2x5
440
2x5
460
2x3
480
2x3
500
2x3
520

New Maxes
Squat
Bench
Deadlift
OHP

445
310
580
220

Accessory Work
Exercise
SetsxReps
Front Squat
2x8
Stiff Deadlift
2x8
Leg Press (Pause)
Hack Squat

3x10
3x10

Pick 1

Leg Curl
Glute Ham Raise

3x10
3x10

Pick 1

Paused CGBP
SetsxReps
Weight
2x10
165
2x10
175
2x8
185
2x8
195
2x5
205
2x5
215
2x5
225
2x3
235
2x3
245
2x2
255
2x2
265
2x1
275
Accessory Work
Exercise
SetsxReps
Barbell Row
3x10
Chins
2x8
SLDL
1x8-10
Paused DB Row
3x8
Lat Pulldown
3x8
Hyperextensions
3x8-10

Paused Incline Bench


SetsxReps
2x10
2x10
2x8
2x8
2x5
2x5
2x5
2x3
2x3
2x2
2x2
2x1

10
11
peak

2x2
2x2
2x1

540
560
580

Day 4 - Shoulders (Press)


Week
SetsxReps Weight
1
2x10
165
2
2x10
170
3
2x8
175
4
2x8
180
5
2x5
185
6
2x5
190
7
2x5
195
8
2x3
200
9
2x3
205
10
2x2
210
11
2x2
215
peak
2x1
220

Accessory Work
Exercise
SetsxReps
Speed Bench
2x10
Incline DB Press
3x8
Shoulder Raises
3x10
4 Bicep Exercises

3x12

Paused Incline Bench


Weight
140
150
160
170
180
190
200
210
220
230
240
250

Chest/Tricep Work
Exercise
SetsxReps
Incline DB Bench
3x10
Fly Variation
2x10
Rope Pulldown
3x8-12
Skullcrushers
3x8-12
Dips
3x8-12