Training maxes Enter Maxes here:

Deadlift 270 Deadlift 300 2.5 ONLY CHANGE THE STUFF IN YELLOW
Bench 135 Bench 150
Squat 225 Squat 250 Enter unit of measure ("kg" or "lb")
Military 90 Military 100 kg

Wave 1 Week 1 Week 2 Week 3 Week 4

actual actual actual actual

Tuesday 177.5 x 5 190 x 3 202.5 x 5 110 x 5
Deadlift 202.5 x 5 217.5 x 3 230 x 3 135 x 5
230 x max 245 x max 257.5 x max 162.5 x 5

Thursday 90 x 5 95 x 3 102.5 x 5 55 x 5
Bench 102.5 x 5 110 x 3 115 x 3 67.5 x 5
115 x max 122.5 x max 130 x max 82.5 x 5

Saturday 147.5 x 5 157.5 x 3 170 x 5 90 x 5

Squat 170 x 5 180 x 3 192.5 x 3 112.5 x 5
192.5 x max 202.5 x max 215 x max 135 x 5

Sunday 60 x 5 65 x 3 67.5 x 5 37.5 x 5

Press 67.5 x 5 72.5 x 3 77.5 x 3 45 x 5
77.5 x max 82.5 x max 87.5 x max 55 x 5

Wave 2 Week 1 Week 2 Week 3 Week 4

actual actual actual actual

Tuesday 180 x 5 192.5 x 3 207.5 x 5 110 x 5
Deadlift 207.5 x 5 220 x 3 235 x 3 137.5 x 5
235 x max 247.5 x max 262.5 x max 165 x 5

Thursday 90 x 5 97.5 x 3 105 x 5 55 x 5

Bench 105 x 5 110 x 3 117.5 x 3 70 x 5
117.5 x max 125 x max 132.5 x max 82.5 x 5

Saturday 150 x 5 162.5 x 3 172.5 x 5 92.5 x 5

Squat 172.5 x 5 185 x 3 197.5 x 3 115 x 5
197.5 x max 207.5 x max 220 x max 140 x 5

Sunday 62.5 x 5 65 x 3 70 x 5 37.5 x 5

Press 70 x 5 75 x 3 80 x 3 47.5 x 5
80 x max 85 x max 90 x max 57.5 x 5

Wave 3 Week 1 Week 2 Week 3 Week 4

actual actual actual actual

Tuesday 182.5 x 5 197.5 x 3 210 x 5 112.5 x 5
Deadlift 210 x 5 225 x 3 240 x 3 140 x 5
240 x max 252.5 x max 267.5 x max 170 x 5

Thursday 92.5 x 5 100 x 3 105 x 5 57.5 x 5

Bench 105 x 5 112.5 x 3 120 x 3 70 x 5
120 x max 127.5 x max 135 x max 85 x 5

Saturday 155 x 5 165 x 3 177.5 x 5 95 x 5

Squat 177.5 x 5 190 x 3 200 x 3 117.5 x 5
200 x max 212.5 x max 225 x max 142.5 x 5

Sunday 62.5 x 5 67.5 x 3 72.5 x 5 40 x 5

Press 72.5 x 5 77.5 x 3 82.5 x 3 47.5 x 5
82.5 x max 87.5 x max 92.5 x max 57.5 x 5
Wave 4 Week 1 Week 2 Week 3 Week 4

actual actual actual actual

Tuesday 187.5 x 5 200 x 3 215 x 5 115 x 5
Deadlift 215 x 5 230 x 3 242.5 x 3 142.5 x 5
242.5 x max 257.5 x max 272.5 x max 172.5 x 5

Thursday 95 x 5 100 x 3 107.5 x 5 57.5 x 5

Bench 107.5 x 5 115 x 3 122.5 x 3 72.5 x 5
122.5 x max 130 x max 137.5 x max 87.5 x 5

Saturday 97.5 x 5 170 x 3 180 x 5 97.5 x 5

Squat 180 x 5 192.5 x 3 205 x 3 120 x 5
205 x max 217.5 x max 230 x max 145 x 5

Sunday 65 x 5 70 x 3 75 x 5 40 x 5
Press 75 x 5 80 x 3 85 x 3 50 x 5
85 x max 90 x max 95 x max 60 x 5

Wave 5 Week 1 Week 2 Week 3 Week 4

actual actual actual actual

Tuesday 190 x 5 205 x 3 217.5 x 5 117.5 x 5
Deadlift 217.5 x 5 232.5 x 3 247.5 x 3 145 x 5
247.5 x max 262.5 x max 277.5 x max 175 x 5

Thursday 95 x 5 102.5 x 3 110 x 5 60 x 5

Bench 110 x 5 117.5 x 3 125 x 3 72.5 x 5
125 x max 132.5 x max 140 x max 87.5 x 5

Saturday 160 x 5 172.5 x 3 185 x 5 100 x 5

Squat 185 x 5 197.5 x 3 210 x 3 122.5 x 5
210 x max 222.5 x max 235 x max 147.5 x 5

Sunday 65 x 5 70 x 3 75 x 5 40 x 5
Press 75 x 5 80 x 3 85 x 3 50 x 5
85 x max 90 x max 95 x max 60 x 5

Wave 6 Week 1 Week 2 Week 3 Week 4

actual actual actual actual

Tuesday 192.5 x 5 207.5 x 3 222.5 x 5 120 x 5
Deadlift 222.5 x 5 237.5 x 3 252.5 x 3 147.5 x 5
252.5 x max 267.5 x max 282.5 x max 177.5 x 5

Thursday 97.5 x 5 105 x 3 112.5 x 5 60 x 5

Bench 112.5 x 5 120 x 3 127.5 x 3 75 x 5
127.5 x max 135 x max 142.5 x max 90 x 5

Saturday 162.5 x 5 175 x 3 187.5 x 5 100 x 5

Squat 187.5 x 5 200 x 3 212.5 x 3 125 x 5
212.5 x max 225 x max 237.5 x max 150 x 5

Sunday 67.5 x 5 72.5 x 3 77.5 x 5 42.5 x 5

Press 77.5 x 5 82.5 x 3 87.5 x 3 52.5 x 5
87.5 x max 92.5 x max 97.5 x max 62.5 x 5