Warm up

47.5

Reps Weight
1x5 20
1x5 25
1x3 30

1 Rep Max Formula

Wt x R x 0.0333 + Wt = Est 1 Rep Max.

Week 1 Week 2 Week 3 Week 4 Deload

Military Military Military Military

47.5 47.5 47.5 47.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 32.5 3 35 5 37.5 5 20
5 37.5 3 40 3 42.5 5 25
5 or more 42.5 3 or more 45 1 or more 47.5 5 30

Deadlift Deadlift Deadlift Deadlift

140 140 140 140
Reps Weight Reps Weight Reps Weight Reps Weight
5 92.5 3 100 5 105 5 57.5
5 105 3 112.5 3 120 5 70
5 or more 120 3 or more 127.5 1 or more 135 5 85

Bench Bench Bench Bench

60 60 60 60
Reps Weight Reps Weight Reps Weight Reps Weight
5 40 3 42.5 5 45 5 25
5 45 3 50 3 52.5 5 30
5 or more 52.5 3 or more 55 1 or more 57.5 5 37.5

Squat Squat Squat Squat

90 90 90 90
Reps Weight Reps Weight Reps Weight Reps Weight
5 60 3 65 5 67.5 5 37.5
5 67.5 3 72.5 3 77.5 5 45
5 or more 77.5 3 or more 82.5 1 or more 87.5 5 55
Week 1 Week 2 Week 3 Week 4 Deload

Military Military Military Military

50 50 50 50
Reps Weight Reps Weight Reps Weight Reps Weight
5 32.5 3 35 5 37.5 5 20
5 37.5 3 40 3 42.5 5 25
5 or more 42.5 3 or more 45 1 or more 47.5 5 30

Deadlift Deadlift Deadlift Deadlift

145 145 145 145
Reps Weight Reps Weight Reps Weight Reps Weight
5 95 3 102.5 5 110 5 60
5 110 3 117.5 3 125 5 72.5
5 or more 125 3 or more 132.5 1 or more 140 5 87.5

Bench Bench Bench Bench

62.5 62.5 62.5 62.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 42.5 3 45 5 47.5 5 25
5 47.5 3 50 3 55 5 32.5
5 or more 55 3 or more 57.5 1 or more 60 5 37.5

Squat Squat Squat Squat

92.5 92.5 92.5 92.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 62.5 3 65 5 70 5 37.5
5 70 3 75 3 80 5 47.5
5 or more 80 3 or more 85 1 or more 90 5 57.5
Week 1 Week 2 Week 3 Week 4 Deload

Military Military Military Military

52.5 52.5 52.5 52.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 35 3 37.5 5 40 5 22.5
5 40 3 42.5 3 45 5 27.5
5 or more 45 3 or more 47.5 1 or more 50 5 32.5

Deadlift Deadlift Deadlift Deadlift

147.5 147.5 147.5 147.5
Reps Weight Reps Weight Reps Weight Reps Weight
5 97.5 3 105 5 112.5 5 60
5 112.5 3 120 3 127.5 5 75
5 or more 127.5 3 or more 135 1 or more 142.5 5 90

Bench Bench Bench Bench

65 65 65 65
Reps Weight Reps Weight Reps Weight Reps Weight
5 42.5 3 47.5 5 50 5 27.5
5 50 3 52.5 3 57.5 5 32.5
5 or more 57.5 3 or more 60 1 or more 62.5 5 40

Squat Squat Squat Squat

95 95 95 95
Reps Weight Reps Weight Reps Weight Reps Weight
5 62.5 3 67.5 5 72.5 5 40
5 72.5 3 77.5 3 82.5 5 47.5
5 or more 82.5 3 or more 87.5 1 or more 92.5 5 57.5