Only Change Red Amrap Cells and Initial 1Rms: Units (Lbs 1, KG 0)

Units (lbs=1, Kg = 0)
1
Only change red AMRAP cells and initial 1RMs
1RM
Squat
Bench
Deadlift
180
115
235
Week 1 - Day 1
Exercise
Sets
Squat
Bench
Deadlift
Reps
Percentage Weight
9
72.5% 130
9
72.5% 85
7
72.5% 170
Reps
Percentage Weight
7
77.5% 140
7
77.5% 90
2
2
2
Day 2
Upper hypertrophy day
Day 3
Exercise
Sets
Squat
Bench
Leg hypertrophy
3
3
Day 4
Rest
Day 5
Exercise
Sets
Reps
Deadlift
2
Bench
3
Upper-body hypertrophy
Percentage Weight
4
82.5% 195
3
82.5% 95
Day 6
Exercise
Sets
Squat
Leg hypertrophy
Percentage Weight
5
82.5% 150
Reps
3
Day 7
Rest
Phase 1: Accumulati
Week 2 - Day 1
Exercise
Sets
Squat
Bench
Deadlift
Reps
Percentage Weight
9
72.5% 130
9
72.5% 85
7
72.5% 170
Reps
Percentage Weight
7
77.5% 140
7
77.5% 90
3
3
2
Day 2
Day 3
Exercise
Sets
Squat
Bench
Leg hypertrophy
3
3
Day 4
Rest
Day 5
Exercise
Deadlift
Sets
Reps
2
1
4
1
Bench
Percentage Weight
4
82.5%
195
AMRAP
82.5%
195
5
82.5%
95
AMRAP
82.5%
95
Day 6
Exercise
Squat
Sets
Reps
3
Percentage Weight
82.5%
150
1
Leg hypertrophy
Day 7
Rest
AMRAP
82.5%
150
Phase 1: Accumulation Phase
Week 3 - Day 1
Exercise
Sets
Squat
Bench
Deadlift
Reps
Percentage Weight
9
72.5% 130
9
72.5% 85
7
72.5% 170
Reps
Percentage Weight
7
77.5% 140
7
77.5% 90
3
3
3
Day 2
Day 3
Exercise
Sets
Squat
Bench
Leg hypertrophy
4
4
Day 4
Rest
Day 5
Exercise
Deadlift
Sets
Reps
2
1
3
1
Bench
Percentage Weight
4 86.5%
205
AMRAP 86.5%
205
5 86.5%
100
AMRAP 86.5%
100
Day 6
Exercise
Squat
Sets
Reps
4
Percentage Weight
5 86.5%
155
1
Leg hypertrophy
Day 7
Rest
AMRAP 86.5%
155
Week 4 - Day 1
Exercise
Sets
Squat
Bench
Deadlift
Reps
Percentage Weight
4
80.0% 145
4
80.0% 90
4
75.0% 175
Reps
Percentage Weight
5
70.0% 125
5
70.0% 80
4
75.0% 175
4
4
2
Day 2
Day 3
Exercise
Squat
Bench
Deadlift
Sets
3
3
2
Day 4
Rest
Day 5
Rest
Day 6
Exercise
Squat
Bench
Deadlift
Day 7
Rest
Sets
Reps
Percentage Weight
1
AMRAP
85.0% 155
1
AMRAP
85.0% 100
1
AMRAP
85.0% 200
New 1RM
Squat
Bench
Deadlift
Week 5 - Day 1
Exercise
Sets
Squat
Bench
Deadlift
Reps
Percentage Weight
8
75.0% #VALUE!
8
75.0% #VALUE!
6
75.0% #VALUE!
Reps
Percentage Weight
6
80.0% #VALUE!
6
80.0% #VALUE!
2
2
2
Day 2
Day 3
Exercise
Sets
Squat
Bench
Leg hypertrophy
3
3
Day 4
Rest
Day 5
Exercise
Sets
Reps
Deadlift
3
Bench
4
Percentage Weight
3
80.0% #VALUE!
4
85.0% #VALUE!
Day 6
Exercise
Sets
Squat
Leg hypertrophy
Percentage Weight
4
85.0% #VALUE!
Reps
4
Day 7
Rest
Week 6 - Day 1
Exercise
Squat
Bench
Deadlift
Sets
Reps
Percentage
8
75.0%
8
75.0%
6
75.0%
Reps
Percentage
6
80.0%
6
80.0%
3
3
3
Day 2
Day 3
Exercise
Squat
Bench
Leg hypertrophy
Sets
4
4
Day 4
Rest
Day 5
Exercise
Deadlift
Sets
Reps
3
1
4
1
Bench
Percentage
3
85.0%
AMRAP
85.0%
4
85.0%
AMRAP
85.0%
Day 6
Exercise
Squat
Sets
Reps
4
Percentage
85.0%
1
Leg hypertrophy
Day 7
Rest
AMRAP 85.0%
Phase 2: Transition Phase
Weight
#VALUE!
#VALUE!
#VALUE!
Week 7 - Day 1
Exercise
Squat
Bench
Deadlift
Sets
Reps
4
4
4
8
8
6
Day 2
Weight
#VALUE!
#VALUE!
Day 3
Exercise
Squat
Bench
Leg hypertrophy
Sets
Reps
5
5
6
6
Day 4
Rest
Weight
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Day 5
Exercise
Deadlift
Sets
Reps
3
1
4
1
Bench
3
AMRAP
4
AMRAP
Weight
#VALUE!
Day 6
Exercise
Squat
Sets
Reps
4
#VALUE!
1
Leg hypertrophy
Day 7
Rest
AMRAP
Percentage Weight
75.0% #VALUE!
75.0% #VALUE!
75.0% #VALUE!
Week 8 - Day 1
Exercise
Squat
Bench
Deadlift
Sets
5
5
3
Day 2
Percentage Weight
80.0% #VALUE!
80.0% #VALUE!
Day 3
Exercise
Squat
Bench
Deadlift
Sets
4
4
3
Day 4
Rest
Percentage Weight
89.0%
#VALUE!
89.0%
#VALUE!
89.0%
#VALUE!
89.0%
#VALUE!
Percentage Weight
89.0%
#VALUE!
Day 5
Rest
Day 6
Exercise
Squat
Bench
Deadlift
Day 7
Rest
Sets
1
1
1
89.0%
#VALUE!
New 1RM
Squat
Bench
Deadlift
Reps
Percentage Weight
3
82.5% #VALUE!
5
82.5% #VALUE!
3
77.5% #VALUE!
Week 9 - Day 1
Exercise
Sets
Squat
Bench
Deadlift
3
3
3
Day 2
Reps
Percentage Weight
4
70.0% #VALUE!
4
70.0% #VALUE!
4
70.0% #VALUE!
Day 3
Exercise
Sets
Squat
Bench
Leg hypertrophy
3
3
Day 4
Rest
Reps
Percentage Weight
AMRAP
87.5% #VALUE!
AMRAP
87.5% #VALUE!
AMRAP
87.5% #VALUE!
Day 5
Exercise
Sets
Deadlift
3
Bench
4
Day 6
Exercise
Sets
Squat
Leg hypertrophy
Day 7
Rest
Reps
Percentage Weight
7
77.5% #VALUE!
7
77.5% #VALUE!
5
77.5% #VALUE!
Week 10 - Day 1
Exercise
Squat
Bench
Deadlift
Day 2
Reps
Percentage Weight
5
82.5% #VALUE!
5
82.5% #VALUE!
Day 3
Exercise
Squat
Bench
Leg hypertrophy
Day 4
Rest
Reps
Percentage Weight
2
87.5% #VALUE!
3
87.5% #VALUE!
Day 5
Exercise
Deadlift
Bench
Reps
Percentage Weight
3
87.5% #VALUE!
Day 6
Exercise
Squat
Leg hypertrophy
Day 7
Rest
Phase 3: Intensity/Overreaching phase
Sets
Reps
Percentage Weight
7
77.5% #VALUE!
7
77.5% #VALUE!
5
77.5% #VALUE!
Reps
Percentage Weight
5
82.5% #VALUE!
5
82.5% #VALUE!
4
4
4
Sets
4
4
Sets
Reps
3
1
4
1
Sets
Percentage Weight
2
87.5%
#VALUE!
AMRAP
87.5%
#VALUE!
3
87.5%
#VALUE!
AMRAP
87.5%
#VALUE!
Reps
4
Percentage Weight
87.5%
#VALUE!
AMRAP 87.5%
#VALUE!
ntensity/Overreaching phase
Week 11 - Day 1
Exercise
Squat
Bench
Deadlift
Sets
Reps
Percentage Weight
8
77.5% #VALUE!
7
77.5% #VALUE!
5
77.5% #VALUE!
Reps
Percentage Weight
5
82.5% #VALUE!
5
82.5% #VALUE!
5
5
5
Day 2
Day 3
Exercise
Squat
Bench
Leg hypertrophy
Sets
5
5
Day 4
Rest
Day 5
Exercise
Deadlift
Sets
Reps
4
1
4
1
Bench
Percentage Weight
2 91.5%
#VALUE!
AMRAP 91.5%
#VALUE!
3 91.5%
#VALUE!
AMRAP 91.5%
#VALUE!
Day 6
Exercise
Squat
Sets
Reps
4
Percentage Weight
3 91.5%
#VALUE!
1
Leg hypertrophy
Day 7
Rest
AMRAP 91.5%
#VALUE!
Week 12 - Day 1
Exercise
Squat
Bench
Deadlift
Sets
Reps
Percentage
7
72.5%
7
72.5%
5
72.5%
Reps
Percentage
5
82.5%
5
82.5%
5
5
6
Day 2
Day 3
Exercise
Squat
Bench
Leg hypertrophy
Sets
6
6
Day 4
Rest
Day 5
Exercise
Deadlift
Sets
Reps
5
1
5
1
Bench
Percentage
2 95.5%
AMRAP 95.5%
3 95.5%
AMRAP 95.5%
Day 6
Exercise
Squat
Sets
Reps
5
Percentage
3 95.5%
1
Leg hypertrophy
Day 7
AMRAP 95.5%
Phase 4: Taper/Retest Phase
Weight
#VALUE!
#VALUE!
#VALUE!
Week 13 - Day 1 - Taper

Exercise
Sets
Reps
Squat
5
Bench
5
Deadlift
3
Percentage
3
82.5%
3
82.5%
3
77.5%
Day 2
Full body hypertrophy day
Weight
#VALUE!
#VALUE!
Day 3
Exercise
Squat
Bench
Deadlift
Sets
Reps
Percentage
4
72.5%
4
72.5%
3
70.0%
Reps
Percentage
1
92.0%
1
98.0%
1
102.0%
1
92.0%
1
98.0%
1
102.0%
4
4
3
Day 4
Rest
Weight
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Day 5
Rest
Day 6
Exercise
Squat
Bench
Weight
#VALUE!
Sets
1
1
1
1
1
1
#VALUE!
Deadlift
Day 7
Rest
1
1
1
1
1
1
92.0%
98.0%
102.0%
hase
Weight
#VALUE!
#VALUE!
#VALUE!
Weight
#VALUE!
#VALUE!
#VALUE!
Weight
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Only Change Red Amrap Cells and Initial 1Rms: Units (Lbs 1, KG 0)

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Copyright:

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Only Change Red Amrap Cells and Initial 1Rms: Units (Lbs 1, KG 0)

Uploaded by

Copyright:

Available Formats

Units (lbs=1, Kg = 0)

Phase 1: Accumulation Phase

Phase 2: Transition Phase

Phase 3: Intensity/Overreaching phase

Phase 4: Taper/Retest Phase

Week 13 - Day 1 - Taper

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