HST Compound Lift Program

1. Enter your 15RM for each excersise in the red cells for week 2
2. Enter your 10RM for each excersise in the green cells for week 4
3. Enter your 5RM for each excersise in the yellow cells for week 6
4. Week 7&8 are on a 5# progression, if you miss the reps enter the weight in the cell for the next use the same weight the next work out again, calculation will re-adjust the following work out.

Week1 - 15's

Week2 - 15's

Week3 - 10's

Week4 - 10's

Monday
5/12/08

Wednesday
5/14/08

Friday
5/16/08

Monday
5/19/08

Wednesday
5/21/08

Friday
5/23/08

Monday
5/26/08

Wednesday
5/28/08

Friday
5/30/08

Monday
6/2/08

Wednesday
6/4/08

Squat
1x15
130

Squat
1x15
135

Squat
1x15
140

Squat
1x15
145

Squat
1x15
150

Squat
1x15
155

Squat
3x10
165

Squat
3x10
170

Squat
3x10
175

Squat
3x10
180

Squat
3x10
185

Bench Press
1x15
90

Bench Press
1x15
95

Bench Press
1x15
100

Bench Press
1x15
105

Bench Press
1x15
110

Bench Press
1x15
115

Bench Press
3x10
115

Bench Press
3x10
120

Bench Press
3x10
125

Bench Press
3x10
130

Bench Press
3x10
135

Barbell Row
1x15
65

Barbell Row
1x15
70

Barbell Row
1x15
75

Barbell Row
1x15
80

Barbell Row
1x15
85

Barbell Row
1x15
90

Barbell Row
3x10
85

Barbell Row
3x10
90

Barbell Row
3x10
95

Barbell Row
3x10
100

Barbell Row
3x10
105

OH Press
1x15
40

OH Press
1x15
45

OH Press
1x15
50

OH Press
1x15
55

OH Press
1x15
60

OH Press
1x15
65

OH Press
3x10
55

OH Press
3x10
60

OH Press
3x10
65

OH Press
3x10
70

OH Press
3x10
75

Deadlift
1x15
135

Deadlift
1x15
145

Deadlift
1x15
155

Deadlift
1x15
165

Deadlift
1x15
175

Deadlift
1x15
185

Deadlift
2x10
175

Deadlift
2x10
185

Deadlift
2x10
195

Deadlift
2x10
205

Deadlift
2x10
215

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Dips/Pull/Chin
1xF

Week5 - 5's

Week6 - 5's

Week7 - 5's

Week8 - 5's

Monday
6/9/08

Wednesday
6/11/08

Friday
6/13/08

Monday
6/16/08

Wednesday
6/18/08

Friday
6/20/08

Monday
6/23/08

Wednesday
6/25/08

Friday
6/27/08

Monday
6/30/08

Wednesday
7/2/08

Squat
3x5
200

Squat
3x5
205

Squat
3x5
210

Squat
3x5
215

Squat
3x5
220

Squat
3x5
225

Squat
3x5
230

Squat
3x5
235

Squat
3x5
240

Squat
3x5
245

Squat
3x5
250

Bench Press
3x5
140

Bench Press
3x5
145

Bench Press
3x5
150

Bench Press
3x5
155

Bench Press
3x5
160

Bench Press
3x5
165

Bench Press
3x5
170

Bench Press
3x5
175

Bench Press
3x5
180

Bench Press
3x5
185

Bench Press
3x5
190

Barbell Row
3x5
85

Barbell Row
3x5
90

Barbell Row
3x5
95

Barbell Row
3x5
100

Barbell Row
3x5
105

Barbell Row
3x5
110

Barbell Row
3x5
115

Barbell Row
3x5
120

Barbell Row
3x5
125

Barbell Row
3x5
130

Barbell Row
3x5
135

OH Press
3x5
70

OH Press
3x5
75

OH Press
3x5
80

OH Press
3x5
85

OH Press
3x5
90

OH Press
3x5
95

OH Press
3x5
100

OH Press
3x5
105

OH Press
3x5
110

OH Press
3x5
115

OH Press
3x5
120

Deadlift
1x5
215

Deadlift
1x5
225

Deadlift
1x5
235

Deadlift
1x5
245

Deadlift
1x5
255

Deadlift
1x5
265

Deadlift
1x5
270

Deadlift
1x5
275

Deadlift
1x5
280

Deadlift
1x5
285

Deadlift
1x5
290

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

Dips/Pull/Chin

1xF

1xF

1xF

1xF

1xF

1xF

1xF

1xF

1xF

1xF

1xF

Week4 - 10's
Friday
6/6/08
Squat
3x10
190
Bench Press
3x10
140
Barbell Row
3x10
110
OH Press
3x10
80
Deadlift
2x10
225
Dips/Pull/Chin
1xF

Week8 - 5's
Friday
7/4/08
Squat
3x5
255
Bench Press
3x5
195
Barbell Row
3x5
140
OH Press
3x5
125
Deadlift
1x5
295
Dips/Pull/Chin

1xF .

Week1 . Enter your 15RM for each excersise in the red cells for week 2 2. Enter your 5RM for each excersise in the yellow cells for week 6 4.15's Week2 .10's Monday 5/12/08 Wednesday 5/14/08 Friday 5/16/08 Monday 5/19/08 Wednesday 5/21/08 Friday 5/23/08 Monday 5/26/08 Wednesday 5/28/08 Friday 5/30/08 Monday 6/2/08 Wednesday 6/4/08 Squat 1x15 180 Leg Press 1x15 180 Squat 1x15 190 Leg Press 1x15 190 Squat 1x15 200 Leg Press 1x15 200 Squat 2x10 180 Leg Press 2x10 180 Squat 2x10 190 Leg Press 2x10 190 Squat 2x10 200 Leg Curl 1x15 50 Leg Curl 1x15 60 Leg Curl 1x15 70 Leg Curl 1x15 80 Leg Curl 1x15 90 Leg Curl 1x15 100 Leg Curl 2x10 50 Leg Curl 2x10 60 Leg Curl 2x10 70 Leg Curl 2x10 80 Leg Curl 2x10 90 Incline Press 1x15 80 Dips 1x15 80 Incline Press 1x15 90 Dips 1x15 90 Incline Press 1x15 100 Dips 1x15 100 Incline Press 2x10 80 Dips 2x10 80 Incline Press 2x10 90 Dips 2x10 90 Incline Press 2x10 100 Barbell Row 1x15 80 Chin-Ups 1x15 80 Barbell Row 1x15 90 Chin-Ups 1x15 90 Barbell Row 1x15 100 Chin-Ups 1x15 100 Barbell Row 2x10 80 Chin-Ups 2x10 80 Barbell Row 2x10 90 Chin-Ups 2x10 90 Barbell Row 2x10 100 OH Press 1x15 80 Lateral Raise 1x15 90 OH Press 1x15 90 Lateral Raise 1x15 95 OH Press 1x15 100 Lateral Raise 1x15 100 OH Press 2x10 80 Lateral Raise 2x10 90 OH Press 2x10 90 Lateral Raise 2x10 95 OH Press 2x10 100 Shrugs 1x15 150 Shrugs 1x15 160 Shrugs 1x15 170 Shrugs 1x15 180 Shrugs 1x15 190 Shrugs 1x15 200 Shrugs 2x10 150 Shrugs 2x10 160 Shrugs 2x10 170 Shrugs 2x10 180 Shrugs 2x10 190 Barbell Curls 1x15 90 DB Incline Curls 1x15 90 Barbell Curls 1x15 95 DB Incline Curls 1x15 95 Barbell Curls 1x15 100 DB Incline Curls 1x15 100 Barbell Curls 2x10 90 DB Incline Curls 2x10 90 Barbell Curls 2x10 95 DB Incline Curls 2x10 95 Barbell Curls 2x10 100 Tri Extensions 1x15 90 Tri Pressdown 1x15 90 Tri Extensions 1x15 95 Tri Pressdown 1x15 95 Tri Extensions 1x15 100 Tri Pressdown 1x15 100 Tri Extensions 2x10 90 Tri Pressdown 2x10 90 Tri Extensions 2x10 95 Tri Pressdown 2x10 95 Tri Extensions 2x10 100 Calf Raise 1x15 150 Calf Raise 1x15 160 Calf Raise 1x15 170 Calf Raise 1x15 180 Calf Raise 1x15 190 Calf Raise 1x15 200 Calf Raise 2x10 150 Calf Raise 2x10 160 Calf Raise 2x10 170 Calf Raise 2x10 180 Calf Raise 2x10 190 Week5 .5's Week7 .HST A/B Lift Program 1. Enter your 10RM for each excersise in the green cells for week 4 3.10's Week4 . Week 7&8 are on a 5# progression.5's Week6 .15's Week3 . if you miss the reps enter the weight in the cell for the next use the same weight the next work out again.3's Monday 6/9/08 Wednesday 6/11/08 Friday 6/13/08 Monday 6/16/08 Wednesday 6/18/08 Friday 6/20/08 Monday 6/23/08 Wednesday 6/25/08 Friday 6/27/08 Monday 6/30/08 Wednesday 7/2/08 Squat 3x5 180 Leg Press 3x5 180 Squat 3x5 190 Leg Press 3x5 190 Squat 3x5 200 Leg Press 3x5 200 Squat 5x3 205 Leg Press 5x3 205 Squat 5x3 210 Leg Press 5x3 210 Squat 5x3 215 Leg Curl 3x5 50 Leg Curl 3x5 60 Leg Curl 3x5 70 Leg Curl 3x5 80 Leg Curl 3x5 90 Leg Curl 3x5 100 Leg Curl 5x3 105 Leg Curl 5x3 110 Leg Curl 5x3 115 Leg Curl 5x3 120 Leg Curl 5x3 125 Incline Press Dips Incline Press Dips Incline Press Dips Incline Press Dips Incline Press Dips Incline Press . calculation will re-adjust the following work out.3's Week8 .

3x5 80 3x5 80 3x5 90 3x5 90 3x5 100 3x5 100 5x3 105 5x3 105 5x3 110 5x3 110 5x3 115 Barbell Row 3x5 80 Chin-Ups 3x5 80 Barbell Row 3x5 90 Chin-Ups 3x5 90 Barbell Row 3x5 100 Chin-Ups 3x5 100 Barbell Row 5x3 105 Chin-Ups 5x3 105 Barbell Row 5x3 110 Chin-Ups 5x3 110 Barbell Row 5x3 115 OH Press 3x5 80 Lateral Raise 3x5 90 OH Press 3x5 90 Lateral Raise 3x5 95 OH Press 3x5 100 Lateral Raise 3x5 100 OH Press 5x3 105 Lateral Raise 5x3 105 OH Press 5x3 110 Lateral Raise 5x3 110 OH Press 5x3 115 Shrugs 3x5 150 Shrugs 3x5 160 Shrugs 3x5 170 Shrugs 3x5 180 Shrugs 3x5 190 Shrugs 3x5 200 Shrugs 5x3 205 Shrugs 5x3 210 Shrugs 5x3 215 Shrugs 5x3 220 Shrugs 5x3 225 Barbell Curls 3x5 90 DB Incline Curls 3x5 90 Barbell Curls 3x5 95 DB Incline Curls 3x5 95 Barbell Curls 3x5 100 DB Incline Curls 3x5 100 Barbell Curls 5x3 90 DB Incline Curls 5x3 90 Barbell Curls 5x3 95 DB Incline Curls 5x3 95 Barbell Curls 5x3 100 Tri Extensions 3x5 90 Tri Pressdown 3x5 90 Tri Extensions 3x5 95 Tri Pressdown 3x5 95 Tri Extensions 3x5 100 Tri Pressdown 3x5 100 Tri Extensions 5x3 105 Tri Pressdown 5x3 105 Tri Extensions 5x3 110 Tri Pressdown 5x3 110 Tri Extensions 5x3 115 Calf Raise 3x5 150 Calf Raise 3x5 160 Calf Raise 3x5 170 Calf Raise 3x5 180 Calf Raise 3x5 190 Calf Raise 3x5 200 Calf Raise 5x3 205 Calf Raise 5x3 210 Calf Raise 5x3 215 Calf Raise 5x3 220 Calf Raise 5x3 225 .

3's Friday 7/4/08 Leg Press 5x3 215 Leg Curl 5x3 130 Dips .10's Friday 6/6/08 Leg Press 2x10 200 Leg Curl 2x10 100 Dips 2x10 100 Chin-Ups 2x10 100 Lateral Raise 2x10 100 Shrugs 2x10 200 DB Incline Curls 2x10 100 Tri Pressdown 2x10 100 Calf Raise 2x10 200 Week8 .Week4 .

5x3 115 Chin-Ups 5x3 115 Lateral Raise 5x3 115 Shrugs 5x3 230 DB Incline Curls 5x3 100 Tri Pressdown 5x3 115 Calf Raise 5x3 230 .

Enter your 10RM for each excersise in the red cells in column A 3.4sec M-time Monday 6/9/08 Wednesday 6/11/08 Friday 6/13/08 Squat 205 Squat 154 Squat 164 Squat 174 Bench Press 150 Bench Press 113 Bench Press 120 Bench Press 128 Barbell Row 105 Barbell Row 79 Barbell Row 84 Barbell Row 89 OH Press 85 OH Press 64 OH Press 68 OH Press 72 Deadlift 240 Deadlift 180 Deadlift 192 Deadlift 204 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 .8RM .MAX-Stim Compound Lift Program 1.Enter excersise name in column A 2.Enter your 8RM for each excersise in the green cells in column A 4.Enter your 6RM for each excersise in the yellow cells in column A 10RM Week1 .2sec M-time Monday 5/12/08 Wednesday 5/14/08 Friday 5/16/08 Squat 190 Squat 143 Squat 152 Squat 162 Bench Press 140 Bench Press 105 Bench Press 112 Bench Press 119 Barbell Row 100 Barbell Row 75 Barbell Row 80 Barbell Row 85 OH Press 80 OH Press 60 OH Press 64 OH Press 68 Deadlift 225 Deadlift 169 Deadlift 180 Deadlift 191 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 8RM Week5 .10RM .

6sec M-time Monday 7/7/08 Wednesday 7/9/08 Friday 7/11/08 Squat 220 Squat 165 Squat 176 Squat 187 Bench Press 160 Bench Press 120 Bench Press 128 Bench Press 136 Barbell Row 110 Barbell Row 83 Barbell Row 88 Barbell Row 94 OH Press 90 OH Press 68 OH Press 72 OH Press 77 Deadlift 260 Deadlift 195 Deadlift 208 Deadlift 221 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 .6RM Week9 .6RM .

10RM 4sec M- Monday 5/19/08 Wednesday 5/21/08 Friday 5/23/08 Monday 5/26/08 Squat 162 Squat 171 Squat 181 Squat 181 Bench Press 119 Bench Press 126 Bench Press 133 Bench Press 133 Barbell Row 85 Barbell Row 90 Barbell Row 95 Barbell Row 95 OH Press 68 OH Press 72 OH Press 76 OH Press 76 Deadlift 191 Deadlift 203 Deadlift 214 Deadlift 214 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Week6 .5sec M-time Week7 .3sec M-time Week3 .10RM .Week2 .8RM .6sec M- Monday 6/16/08 Wednesday 6/18/08 Friday 6/20/08 Monday 6/23/08 Squat 174 Squat 185 Squat 195 Squat 195 Bench Press 128 Bench Press 135 Bench Press 143 Bench Press 143 Barbell Row 89 Barbell Row 95 Barbell Row 100 Barbell Row 100 OH Press 72 OH Press 77 OH Press 81 OH Press 81 Deadlift 204 Deadlift 216 Deadlift 228 Deadlift 228 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 .8RM .

7sec M-time Week11 .6RM .8sec M- Monday 7/14/08 Wednesday 7/16/08 Friday 7/18/08 Monday 7/21/08 Squat 187 Squat 198 Squat 209 Squat 209 Bench Press 136 Bench Press 144 Bench Press 152 Bench Press 152 Barbell Row 94 Barbell Row 99 Barbell Row 105 Barbell Row 105 OH Press 77 OH Press 81 OH Press 86 OH Press 86 Deadlift 221 Deadlift 234 Deadlift 247 Deadlift 247 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 .6RM .Week10 .

10RM 4sec M-time Week4 .8RM .8RM .7sec M-time .Week3 .10RM 5sec M-time Wednesday 5/28/08 Friday 5/30/08 Monday 6/2/08 Wednesday 6/4/08 Squat 190 Squat 200 Squat 200 Squat 209 Bench Press 140 Bench Press 147 Bench Press 147 Bench Press 154 Barbell Row 100 Barbell Row 105 Barbell Row 105 Barbell Row 110 OH Press 80 OH Press 84 OH Press 84 OH Press 88 Deadlift 225 Deadlift 236 Deadlift 236 Deadlift 248 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Wednesday 6/25/08 Friday 6/27/08 Monday 6/30/08 Wednesday 7/2/08 Squat 205 Squat 215 Squat 215 Squat 226 Bench Press 150 Bench Press 158 Bench Press 158 Bench Press 165 Barbell Row 105 Barbell Row 110 Barbell Row 110 Barbell Row 116 OH Press 85 OH Press 89 OH Press 89 OH Press 94 Deadlift 240 Deadlift 252 Deadlift 252 Deadlift 264 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Week7 .6sec M-time Week8 .

Week11 .6RM .8sec M-time Week12 .10sec M-time Wednesday 7/23/08 Friday 7/25/08 Monday 7/28/08 Wednesday 7/30/08 Squat 220 Squat 231 Squat 231 Squat 242 Bench Press 160 Bench Press 168 Bench Press 168 Bench Press 176 Barbell Row 110 Barbell Row 116 Barbell Row 116 Barbell Row 121 OH Press 90 OH Press 95 OH Press 95 OH Press 99 Deadlift 260 Deadlift 273 Deadlift 273 Deadlift 286 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 Dips/Pull/Chin 1x10 .6RM .

5sec M-time Friday 6/6/08 Squat 209 Bench Press 154 Barbell Row 110 OH Press 88 Deadlift 248 Dips/Pull/Chin 1x10 7sec M-time Friday 7/4/08 Squat 226 Bench Press 165 Barbell Row 116 OH Press 94 Deadlift 264 Dips/Pull/Chin 1x10 .

10sec M-time Friday 8/1/08 Squat 242 Bench Press 176 Barbell Row 121 OH Press 99 Deadlift 286 Dips/Pull/Chin 1x10 .

Enter your 8RM for each excersise in the green cells in column A 4.Enter your 10RM for each excersise in the red cells in column A 3.Enter excersise name in the A/B columns 2.2sec M-time Monday 5/12/08 Wednesday 5/14/08 Squat 200 Leg Press 400 Squat 170 Leg Press 340 Leg Curl 100 SLDL 200 Leg Curl 85 SLDL 170 Bench Press 100 Incline Press 200 Bench Press 85 Incline Press 170 Lat Pull Down 100 Barbell Row 200 Lat Pull Down 85 Barbell Row 170 BB Curl 100 DB Incline Curl 200 BB Curl 85 DB Incline Curl 170 OH Press 100 Upright Row 200 OH Press 85 Upright Row 170 Tri Extension 100 Tri Pressdown 100 Tri Extension 85 Tri Pressdown 85 T-Bar Rows 100 Shrugs 200 T-Bar Rows 85 Shrugs 170 Leg Curl 100 SLDL 200 Leg Curl 85 SLDL 170 A-8RM B-8RM Week5 .MAX-Stim A/B Lift Program 1.Enter your 6RM for each excersise in the yellow cells in column A A-10RM B-10RM Week1 .4sec M-time Monday 6/9/08 Wednesday 6/11/08 Squat 200 Leg Press 400 Squat 170 Leg Press 340 Leg Curl 100 SLDL 200 Leg Curl 85 SLDL 170 Bench Press 100 Incline Press 200 Bench Press 85 Incline Press 170 Lat Pull Down 100 Barbell Row 200 Lat Pull Down 85 Barbell Row 170 BB Curl DB Incline Curl BB Curl DB Incline Curl .10RM .8RM .

100 200 85 170 OH Press 100 Upright Row 200 OH Press 85 Upright Row 170 Tri Extension 100 Tri Pressdown 100 Tri Extension 85 Tri Pressdown 85 T-Bar Rows 100 Shrugs 200 T-Bar Rows 85 Shrugs 170 Leg Curl 100 SLDL 200 Leg Curl 85 SLDL 170 A-6RM B-6RM Week9 .6RM .6sec M-time Monday 7/7/08 Wednesday 7/9/08 Squat 200 Leg Press 400 Squat 170 Leg Press 340 Leg Curl 100 SLDL 200 Leg Curl 85 SLDL 170 Bench Press 100 Incline Press 200 Bench Press 85 Incline Press 170 Lat Pull Down 100 Barbell Row 200 Lat Pull Down 85 Barbell Row 170 BB Curl 100 DB Incline Curl 200 BB Curl 85 DB Incline Curl 170 OH Press 100 Upright Row 200 OH Press 85 Upright Row 170 Tri Extension 100 Tri Pressdown 100 Tri Extension 85 Tri Pressdown 85 T-Bar Rows 100 Shrugs 200 T-Bar Rows 85 Shrugs 170 Leg Curl 100 SLDL 200 Leg Curl 85 SLDL 170 .

.10RM .5sec M-time .2sec M-time Week2 .3sec M-time Friday 5/16/08 Monday 5/19/08 Wednesday 5/21/08 Friday 5/23/08 Squat 180 Leg Press 360 Squat 190 Leg Press 380 Leg Curl 90 SLDL 180 Leg Curl 95 SLDL 190 Bench Press 90 Incline Press 180 Bench Press 95 Incline Press 190 Lat Pull Down 90 Barbell Row 180 Lat Pull Down 95 Barbell Row 190 BB Curl 90 DB Incline Curl 180 BB Curl 95 DB Incline Curl 190 OH Press 90 Upright Row 180 OH Press 95 Upright Row 190 Tri Extension 90 Tri Pressdown 90 Tri Extension 95 Tri Pressdown 95 T-Bar Rows 90 Shrugs 180 T-Bar Rows 95 Shrugs 190 Leg Curl 90 SLDL 180 Leg Curl 95 SLDL 190 Friday 6/13/08 Monday 6/16/08 Wednesday 6/18/08 Friday 6/20/08 Squat 180 Leg Press 360 Squat 190 Leg Press 380 Leg Curl 90 SLDL 180 Leg Curl 95 SLDL 190 Bench Press 90 Incline Press 180 Bench Press 95 Incline Press 190 Lat Pull Down 90 Barbell Row 180 Lat Pull Down 95 Barbell Row 190 BB Curl DB Incline Curl BB Curl DB Incline Curl 4sec M-time Week6 .8RM .

6RM .7sec M-time .90 180 95 190 OH Press 90 Upright Row 180 OH Press 95 Upright Row 190 Tri Extension 90 Tri Pressdown 90 Tri Extension 95 Tri Pressdown 95 T-Bar Rows 90 Shrugs 180 T-Bar Rows 95 Shrugs 190 Leg Curl 90 SLDL 180 Leg Curl 95 SLDL 190 Friday 7/11/08 Monday 7/14/08 Wednesday 7/16/08 Friday 7/18/08 Squat 180 Leg Press 360 Squat 190 Leg Press 380 Leg Curl 90 SLDL 180 Leg Curl 95 SLDL 190 Bench Press 90 Incline Press 180 Bench Press 95 Incline Press 190 Lat Pull Down 90 Barbell Row 180 Lat Pull Down 95 Barbell Row 190 BB Curl 90 DB Incline Curl 180 BB Curl 95 DB Incline Curl 190 OH Press 90 Upright Row 180 OH Press 95 Upright Row 190 Tri Extension 90 Tri Pressdown 90 Tri Extension 95 Tri Pressdown 95 T-Bar Rows 90 Shrugs 180 T-Bar Rows 95 Shrugs 190 Leg Curl 90 SLDL 180 Leg Curl 95 SLDL 190 6sec M-time Week10 .

8RM .10RM 4sec M-time Week4 .7sec M- Monday 6/23/08 Wednesday 6/25/08 Friday 6/27/08 Monday 6/30/08 Squat 200 Leg Press 400 Squat 210 Leg Press 420 Leg Curl 100 SLDL 200 Leg Curl 105 SLDL 210 Bench Press 100 Incline Press 200 Bench Press 105 Incline Press 210 Lat Pull Down 100 Barbell Row 200 Lat Pull Down 105 Barbell Row 210 BB Curl DB Incline Curl BB Curl DB Incline Curl .8RM .6sec M-time Week8 .Week3 .10RM 5sec M- Monday 5/26/08 Wednesday 5/28/08 Friday 5/30/08 Monday 6/2/08 Squat 200 Leg Press 400 Squat 210 Leg Press 420 Leg Curl 100 SLDL 200 Leg Curl 105 SLDL 210 Bench Press 100 Incline Press 200 Bench Press 105 Incline Press 210 Lat Pull Down 100 Barbell Row 200 Lat Pull Down 105 Barbell Row 210 BB Curl 100 DB Incline Curl 200 BB Curl 105 DB Incline Curl 210 OH Press 100 Upright Row 200 OH Press 105 Upright Row 210 Tri Extension 100 Tri Pressdown 100 Tri Extension 105 Tri Pressdown 105 T-Bar Rows 100 Shrugs 200 T-Bar Rows 105 Shrugs 210 Leg Curl 100 SLDL 200 Leg Curl 105 SLDL 210 Week7 .

100 200 105 210 OH Press 100 Upright Row 200 OH Press 105 Upright Row 210 Tri Extension 100 Tri Pressdown 100 Tri Extension 105 Tri Pressdown 105 T-Bar Rows 100 Shrugs 200 T-Bar Rows 105 Shrugs 210 Leg Curl 100 SLDL 200 Leg Curl 105 SLDL 210 Week11 .6RM .8sec M-time Week12 .6RM .10sec M Monday 7/21/08 Wednesday 7/23/08 Friday 7/25/08 Monday 7/28/08 Squat 200 Leg Press 400 Squat 210 Leg Press 420 Leg Curl 100 SLDL 200 Leg Curl 105 SLDL 210 Bench Press 100 Incline Press 200 Bench Press 105 Incline Press 210 Lat Pull Down 100 Barbell Row 200 Lat Pull Down 105 Barbell Row 210 BB Curl 100 DB Incline Curl 200 BB Curl 105 DB Incline Curl 210 OH Press 100 Upright Row 200 OH Press 105 Upright Row 210 Tri Extension 100 Tri Pressdown 100 Tri Extension 105 Tri Pressdown 105 T-Bar Rows 100 Shrugs 200 T-Bar Rows 105 Shrugs 210 Leg Curl 100 SLDL 200 Leg Curl 105 SLDL 210 .

10RM 5sec M-time Wednesday 6/4/08 Friday 6/6/08 Squat 220 Leg Press 440 Leg Curl 110 SLDL 220 Bench Press 110 Incline Press 220 Lat Pull Down 110 Barbell Row 220 BB Curl 110 DB Incline Curl 220 OH Press 110 Upright Row 220 Tri Extension 110 Tri Pressdown 110 T-Bar Rows 110 Shrugs 220 Leg Curl 110 SLDL 220 Week8 .8RM .7sec M-time Wednesday 7/2/08 Friday 7/4/08 Squat 220 Leg Press 440 Leg Curl 110 SLDL 220 Bench Press 110 Incline Press 220 Lat Pull Down 110 Barbell Row 220 BB Curl DB Incline Curl .Week4 .

6RM .110 220 OH Press 110 Upright Row 220 Tri Extension 110 Tri Pressdown 110 T-Bar Rows 110 Shrugs 220 Leg Curl 110 SLDL 220 Week12 .10sec M-time Wednesday 7/30/08 Friday 8/1/08 Squat 220 Leg Press 440 Leg Curl 110 SLDL 220 Bench Press 110 Incline Press 220 Lat Pull Down 110 Barbell Row 220 BB Curl 110 DB Incline Curl 220 OH Press 110 Upright Row 220 Tri Extension 110 Tri Pressdown 110 T-Bar Rows 110 Shrugs 220 Leg Curl 110 SLDL 220 .

If you miss it again. de 4. 3. If you still miss it.Use bigger increments if the workouts are too easy & your technique is good. Do as much reps as you can without help.StrongLifts 5x5 Beginner Strength Training Program Tips: 1. Getting to a 100kg/220lbs Squ Date started 3/17/08 Week1 Week2 Monday 3/17/08 Wednesday 3/19/08 Friday 3/21/08 Monday 3/24/08 Squat 5x5 200 Squat 5x5 205 Squat 5x5 210 Squat 5x5 215 Bench Press 5x5 200 OH press 5x5 100 Bench Press 5x5 205 OH press 5x5 105 Barbell Row 5x5 100 Deadlift 1x5 200 Barbell Row 5x5 105 Deadlift 1x5 210 Dips 3xF Pull-ups 3xF Dips 3xF Chin-ups 3xF Week5 Week6 Monday 4/14/08 Wednesday 4/16/08 Friday 4/18/08 Monday 4/21/08 Squat 5x5 260 Squat 5x5 265 Squat 5x5 270 Squat 5x5 275 Bench Press 5x5 230 OH press 5x5 130 Bench Press 5x5 235 OH press 5x5 135 Barbell Row 5x5 130 Deadlift 1x5 260 Barbell Row 5x5 135 Deadlift 1x5 270 Dips 3xF Pull-ups 3xF Dips 3xF Chin-ups 3xF . try again the next workout.Deload after 3 missed attempts with the same weight by lower the weight by 20%. even if you miss reps.Never lower the weight. aiming for 5x5.Keep doing this routine until you stall on your Squat & need to do hard deloads. Resist the temptation to go to fas 2.If you miss 5x5. Build up the weigh 5. try again the next workout.

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If you still miss it.ng Program Tips Resist the temptation to go to fast. Week2 Week3 Wednesday 3/26/08 Friday 3/28/08 Monday 3/31/08 Wednesday 4/2/08 Squat 5x5 220 Squat 5x5 225 Squat 5x5 230 Squat 5x5 235 Bench Press 5x5 210 OH press 5x5 110 Bench Press 5x5 215 OH press 5x5 115 Barbell Row 5x5 110 Deadlift 1x5 220 Barbell Row 5x5 115 Deadlift 1x5 230 Dips 3xF Pull-ups 3xF Dips 3xF Chin-ups 3xF Week6 Week7 Wednesday 4/23/08 Friday 4/25/08 Monday 4/28/08 Wednesday 4/30/08 Squat 5x5 280 Squat 5x5 285 Squat 5x5 290 Squat 5x5 295 Bench Press 5x5 240 OH press 5x5 140 Bench Press 5x5 245 OH press 5x5 145 Barbell Row 5x5 140 Deadlift 1x5 275 Barbell Row 5x5 145 Deadlift 1x5 285 Dips 3xF Pull-ups 3xF Dips 3xF Chin-ups 3xF . aiming for 5x5. Build up the weight focussing on speed & technique. Getting to a 100kg/220lbs Squat is possible on this routine. without help. next workout. deload. ght by 20%. s. think long-term.

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ek3 Week4 Friday 4/4/08 Monday 4/7/08 Wednesday 4/9/08 Friday 4/11/08 Squat 5x5 240 Squat 5x5 245 Squat 5x5 250 Squat 5x5 255 Bench Press 5x5 220 OH press 5x5 120 Bench Press 5x5 225 OH press 5x5 125 Barbell Row 5x5 120 Deadlift 1x5 240 Barbell Row 5x5 125 Deadlift 1x5 250 Dips 3xF Pull-ups 3xF Dips 3xF Chin-ups 3xF ek7 Week8 Friday 5/2/08 Monday 5/5/08 Wednesday 5/7/08 Friday 5/9/08 Squat 5x5 300 Squat 5x5 305 Squat 5x5 310 Squat 5x5 315 Bench Press 5x5 250 OH press 5x5 150 Bench Press 5x5 255 OH press 5x5 155 Barbell Row 5x5 150 Deadlift 1x5 295 Barbell Row 5x5 155 Deadlift 1x5 305 Dips 3xF Pull-ups 3xF Dips 3xF Chin-ups 3xF .

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StrongLifts 5x5 Advanced – Bench Press Version 9 Week Strength Training Program for Intermediates This version emphasis the Bench Press More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/ Squat Bench Press Power Clean Deadlift Overhead Press Weighed Dips Weighted Pull-ups Turkish Getups Test Weight 315 225 205 365 185 45 45 45 Reps Achieved (<12) 5 5 5 5 5 5 5 5 1RM 354 253 231 411 208 51 51 51 Volume Phase Day Monday Exercise Reps 5 5 5 5 5 Wk 1 233 233 233 233 233 Bench Press 5 5 5 5 5 137 148 158 169 180 Power Clean 5 5 5 5 5 125 134 144 154 164 Weighted Dips 5 5 5 12 24 36 Reps 5 5 5 5 5 Wk 1 210 210 210 210 210 Squat Volume Phase Day Wednesday Exercise Squat .

Overhead Press 5 5 5 5 5 137 137 137 137 137 Deadlift 5 5 5 5 5 270 270 270 270 270 Weighed Pull-ups 5 5 5 12 24 36 Reps 5 5 5 5 5 Wk 1 192 207 222 237 252 Bench Press 5 5 5 5 5 167 167 167 167 167 Power Clean 5 5 5 5 5 152 152 152 152 152 Turkish Get-ups 5 5 5 12 24 36 Volume Phase Day Friday Exercise Squat .

5RM 315 225 205 365 185 45 45 45 5x5RM 291 208 190 338 171 x x x Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291 New 1RM 372 266 242 429 217 x x x 3RM 351 251 229 405 205 x x x 3x3RM 334 238 217 385 195 x x x Wk 4 306 306 306 306 306 Reps 3 3 3 Deload Wk 5 306 306 306 Wk 6 315 315 315 Intensity Phase 154 166 178 190 203 171 185 198 212 225 180 194 208 222 236 3 3 3 189 213 236 193 217 241 140 151 162 173 185 156 168 180 193 205 164 177 189 202 215 3 3 3 172 194 215 176 198 220 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 Wk 4 260 260 260 260 260 Reps Deload Wk 5 Wk 6 Volume Phase Wk 2 Wk 3 231 251 231 251 231 251 231 251 231 251 Intensity Phase .

154 154 154 154 154 171 171 171 171 171 180 180 180 180 180 3 3 3 180 180 180 185 185 185 304 304 304 304 304 338 338 338 338 338 355 355 355 355 355 3 3 3 355 355 355 365 365 365 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 Wk 4 251 271 291 311 331 Reps 3 3 3 Deload Wk 5 265 298 331 Wk 6 270 304 338 Volume Phase Wk 2 Wk 3 215 239 232 258 249 277 266 296 284 315 Intensity Phase 187 187 187 187 187 208 208 208 208 208 219 219 219 219 219 3 3 3 219 219 219 225 225 225 171 171 171 171 171 190 190 190 190 190 199 199 199 199 199 3 3 3 199 199 199 209 209 209 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 .

Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334 Wk 9 342 342 342 197 221 246 201 226 251 206 232 257 179 202 224 183 206 229 188 211 234 21 36 52 23 39 55 26 41 57 Intensity Phase Wk 7 Wk 8 Wk 9 .

190 190 190 195 195 195 200 200 200 375 375 375 385 385 385 394 394 394 21 36 52 23 39 55 26 41 57 Intensity Phase Wk 7 Wk 8 276 281 310 316 345 351 Wk 9 288 324 360 232 232 232 238 238 238 244 244 244 219 219 219 229 229 229 234 234 234 21 36 52 23 39 55 26 41 57 .

StrongLifts 5x5 Advanced .com/stronglifts-5x5-advanced-strength-training-for-intermediates/ Squat Overhead Press Power Clean Deadlift Bench Press Weighed Dips Weighted Pull-ups Turkish Getups Test Weight 315 185 205 365 225 45 45 45 Reps Achieved (<12) 5 5 5 5 5 5 5 5 1RM 354 208 231 411 253 51 51 51 Exercise Reps 5 5 5 5 5 Wk 1 233 233 233 233 233 Overhead Press 5 5 5 5 5 112 121 130 139 148 Power Clean 5 5 5 5 5 125 134 144 154 164 Weighted Dips 5 5 5 12 24 36 Reps 5 5 5 5 5 Wk 1 210 210 210 210 210 Volume Phase Day Monday Squat Volume Phase Day Wednesday Exercise Squat .Overhead Press Version 9 Week Strength Training Program for Intermediates This version emphasis the Overhead Press More info: http://stronglifts.

Bench Press 5 5 5 5 5 167 167 167 167 167 Deadlift 5 5 5 5 5 270 270 270 270 270 Weighed Pull-ups 5 5 5 12 24 36 Reps 5 5 5 5 5 Wk 1 192 207 222 237 252 Overhead Press 5 5 5 5 5 137 137 137 137 137 Power Clean 5 5 5 5 5 152 152 152 152 152 Turkish Get-ups 5 5 5 12 24 36 Volume Phase Day Friday Exercise Squat .

5RM 315 185 205 365 225 45 45 45 5x5RM 291 171 190 338 208 x x x Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291 New 1RM 372 219 242 429 264 x x x 3RM 351 206 229 405 250 x x x 3x3RM 334 196 217 385 237 x x x Wk 4 306 306 306 306 306 Reps 3 3 3 Deload Wk 5 306 306 306 Wk 6 315 315 315 Intensity Phase 127 137 147 157 167 141 152 163 174 185 148 159 171 183 194 3 3 3 155 175 194 159 178 198 140 151 162 173 185 156 168 180 193 205 164 177 189 202 215 3 3 3 172 194 215 176 198 220 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 Wk 4 260 260 260 260 260 Reps Deload Wk 5 Wk 6 Volume Phase Wk 2 Wk 3 231 251 231 251 231 251 231 251 231 251 Intensity Phase .

187 187 187 187 187 208 208 208 208 208 219 219 219 219 219 3 3 3 219 219 219 225 225 225 304 304 304 304 304 338 338 338 338 338 355 355 355 355 355 3 3 3 355 355 355 365 365 365 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 Wk 4 251 271 291 311 331 Reps 3 3 3 Deload Wk 5 265 298 331 Wk 6 270 304 338 Volume Phase Wk 2 Wk 3 215 239 232 258 249 277 266 296 284 315 Intensity Phase 154 154 154 154 154 171 171 171 171 171 180 180 180 180 180 3 3 3 180 180 180 185 185 185 171 171 171 171 171 190 190 190 190 190 199 199 199 199 199 3 3 3 199 199 199 209 209 209 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 .

Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334 Wk 9 342 342 342 162 182 202 165 186 206 169 190 212 179 202 224 183 206 229 188 211 234 21 36 52 23 39 55 26 41 57 Intensity Phase Wk 7 Wk 8 Wk 9 .

231 231 231 237 237 237 243 243 243 375 375 375 385 385 385 394 394 394 21 36 52 23 39 55 26 41 57 Intensity Phase Wk 7 Wk 8 276 281 310 316 345 351 Wk 9 288 324 360 191 191 191 196 196 196 201 201 201 219 219 219 229 229 229 234 234 234 21 36 52 23 39 55 26 41 57 .

Barbell Row Version 9 Week Strength Training Program for Intermediates This version has Barbell Rows instead of Power Cleans.com/stronglifts-5x5-advanced-strength-training-for-intermediates/ Squat Bench Press Barbell Row Deadlift Overhead Press Weighed Dips Weighted Pull-ups Turkish Getups Test Weight 315 225 205 315 185 45 45 45 Reps Achieved (<12) 5 5 5 5 5 5 5 5 1RM 354 253 231 354 208 51 51 51 Exercise Reps 5 5 5 5 5 Wk 1 233 233 233 233 233 Bench Press 5 5 5 5 5 137 148 158 169 180 Barbell Row 5 5 5 5 5 125 134 144 154 164 Weighted Dips 5 5 5 12 24 36 Reps 5 5 5 5 5 Wk 1 210 210 210 210 210 Volume Phase Day Monday Squat Volume Phase Day Wednesday Exercise Squat .StrongLifts 5x5 Advanced . More info: http://stronglifts. Do this version if your gym doesn't allow Power Cleans.

Overhead Press 5 5 5 5 5 137 137 137 137 137 Deadlift 5 5 5 5 5 233 233 233 233 233 Weighed Pull-ups 5 5 5 12 24 36 Reps 5 5 5 5 5 Wk 1 192 207 222 237 252 Bench Press 5 5 5 5 5 167 167 167 167 167 Barbell Row 5 5 5 5 5 152 152 152 152 152 Turkish Get-ups 5 5 5 12 24 36 Volume Phase Day Friday Exercise Squat .

5RM 315 225 205 315 185 45 45 45 5x5RM 291 208 190 291 171 x x x Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291 New 1RM 372 266 242 370 217 x x x 3RM 351 251 229 349 205 x x x 3x3RM 334 238 217 332 195 x x x Wk 4 306 306 306 306 306 Reps 3 3 3 Deload Wk 5 306 306 306 Wk 6 315 315 315 Intensity Phase 154 166 178 190 203 171 185 198 212 225 180 194 208 222 236 3 3 3 189 213 236 193 217 241 140 151 162 173 185 156 168 180 193 205 164 177 189 202 215 3 3 3 172 194 215 176 198 220 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 Wk 4 260 260 260 260 260 Reps Deload Wk 5 Wk 6 Volume Phase Wk 2 Wk 3 231 251 231 251 231 251 231 251 231 251 Intensity Phase .n't allow Power Cleans.

154 154 154 154 154 171 171 171 171 171 180 180 180 180 180 3 3 3 180 180 180 185 185 185 262 262 262 262 262 291 291 291 291 291 306 306 306 306 306 3 3 3 306 306 306 315 315 315 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 Wk 4 251 271 291 311 331 Reps 3 3 3 Deload Wk 5 265 298 331 Wk 6 270 304 338 Volume Phase Wk 2 Wk 3 215 239 232 258 249 277 266 296 284 315 Intensity Phase 187 187 187 187 187 208 208 208 208 208 219 219 219 219 219 3 3 3 219 219 219 225 225 225 171 171 171 171 171 190 190 190 190 190 199 199 199 199 199 3 3 3 199 199 199 209 209 209 13 27 41 15 30 45 16 31 47 3 3 3 16 31 47 18 34 50 .

Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334 Wk 9 342 342 342 197 221 246 201 226 251 206 232 257 179 202 224 183 206 229 188 211 234 21 36 52 23 39 55 26 41 57 Intensity Phase Wk 7 Wk 8 Wk 9 .

190 190 190 195 195 195 200 200 200 323 323 323 332 332 332 340 340 340 21 36 52 23 39 55 26 41 57 Intensity Phase Wk 7 Wk 8 276 281 310 316 345 351 Wk 9 288 324 360 232 232 232 238 238 238 244 244 244 219 219 219 229 229 229 234 234 234 21 36 52 23 39 55 26 41 57 .

5 Overhead Press 5x5 45 Bench Press 3x3 62.5 Overhead Press 5x5 40 Bench Press 3x3 57.5 Overhead Press 1x1 55 Bench Press 5x5 60 Rows 5x5 60 Rows 3x3 60 Deadlift 1x1 140 Rows 5x5 62.5 Overhead Press 1x3 47.5 Pull-Ups 3x5 5 Monday 10/29/2007 Week5 Wednesday 10/31/2007 Friday 11/2/2007 Monday 11/5/2007 Squat 5x5 90 Front Squat 3x3 72 Squat 1x2 105 Squat 5x5 92.5 Dips 3x5 5 Pull-Ups 3x5 2.Texas Method StrongLifts.5 Bench Press 5x5 65 Rows 5x5 70 Rows 3x3 70 Deadlift 1x2 135 Rows 5x5 72.com You can find more info about this program at Date started 10/1/2007 (modify to what you do) Monday 10/1/2007 Week1 Wednesday 10/3/2007 Week2 Friday 10/5/2007 Monday 10/8/2007 Squat 5x5 80 Front Squat 3x3 64 Squat 1x1 110 Squat 5x5 82.5 Dips 3x5 2.5 Dips Week6 Dips .

5 Dips 3x5 25 Pull-Ups 3x5 22.5 Overhead Press 1x2 55 Bench Press 5x5 70 Rows 5x5 80 Rows 3x3 80 Deadlift 1x3 130 Rows 5x5 82.5 Pull-Ups 3x5 15 Monday 11/26/2007 Week9 Wednesday 11/28/2007 Week10 Friday 11/30/2007 Monday 12/3/2007 Squat 5x5 100 Front Squat 3x3 80 Squat 1x3 105 Squat 5x5 102.5 3x5 15 Pull-Ups 3x5 12.5 Overhead Press 5x5 50 Bench Press 3x3 67.5 Dips 3x5 22.3x5 12.5 Pull-Ups 3x5 25 .

5 Pull-Ups 3x5 7.5 Bench Press 3x3 60 Rows 3x3 62.5 Deadlift 1x2 130 Rows 5x5 65 Rows 3x3 65 Dips 3x5 7.fts.com Week2 Wednesday 10/10/2007 Friday 10/12/2007 Monday 10/15/2007 Week3 Wednesday 10/17/2007 Front Squat 3x3 66 Squat 1x2 100 Squat 5x5 85 Front Squat 3x3 68 Overhead Press 3x3 40 Bench Press 1x1 75 Overhead Press 5x5 42.5 Bench Press 3x3 65 Rows 3x3 72.5 Deadlift 1x3 125 Rows 5x5 75 Rows 3x3 75 Dips .5 Week6 Wednesday 11/7/2007 Friday 11/9/2007 Monday 11/12/2007 Week7 Wednesday 11/14/2007 Front Squat 3x3 74 Squat 1x3 100 Squat 5x5 95 Front Squat 3x3 76 Overhead Press 3x3 45 Bench Press 1x3 70 Overhead Press 5x5 47.

5 Week10 Wednesday 12/5/2007 Friday 12/7/2007 Front Squat 3x3 82 Squat 1x1 125 Overhead Press 3x3 50 Bench Press 1x2 75 Rows 3x3 82.3x5 17.5 Pull-Ups 3x5 17.5 Deadlift 1x1 155 .

ek3 Friday 10/19/2007 Monday 10/22/2007 Week4 Wednesday 10/24/2007 Squat 1x3 95 Squat 5x5 87.5 Front Squat 3x3 70 Squat 1x1 115 Overhead Press 1x2 50 Bench Press 5x5 62.5 Rows 3x3 67.5 Rows 3x3 77.5 Deadlift 1x1 145 Friday 11/23/2007 Friday 10/26/2007 Dips 3x5 10 Pull-Ups 3x5 10 ek7 Friday 11/16/2007 Monday 11/19/2007 Week8 Wednesday 11/21/2007 Squat 1x1 120 Squat 5x5 97.5 Overhead Press 3x3 47.5 Overhead Press 3x3 42.5 Front Squat 3x3 78 Squat 1x2 110 Overhead Press 1x1 57.5 Deadlift 1x2 140 Dips .5 Bench Press 5x5 67.5 Bench Press 1x1 80 Deadlift 1x1 150 Rows 5x5 77.5 Bench Press 1x2 70 Deadlift 1x3 120 Rows 5x5 67.

3x5 20 Pull-Ups 3x5 20 .

It is not intended as a stand-alone.e. maybe look into microplates or even this really innovative/inexpensive microchain solution. this is all just some raw estimation that would give a general trainee with a few years of experience a look at how the weights might be arranged.e. These estimats are more accurate with lower rep tests and lifters who train using lower reps i. Hopefully that's clear. In reality he will be estimating and resestimating as he runs through the program to peak everything at the right time. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy. you continue making increases for as long as you are able to.BIL A Base Version for Novice to Intermediat Linear Pre-Periodization Link to Main Website Introduction: Link to Program Description This program is a template designed to match the program description linked above. I only included 9 weeks to make this simple and compact.e. and a pencil rather than hoping all the assumptions I made here actually work for them. given that this is all very general. it likely makes sense to read the damn description and make sure you have it right. Obviously.e. Weight Used X Reps = Tonnage. two 2. The cutoff is to make the calculation more relevant and not count light sets towards the total since the impact from very light work is not going to be significant (this is common in practice) Obviously most people will need to round the weights. Set Interval is the percent change between sets based on the top set of the day for a given exercise. their brain. Basically a proxy for worklo i. If you read the Program Description. this is more a problem for weaker/newer lifters as a given % of a small lift is inherently sma Microloading and Fractional Plates .MADCOW Beginner . Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max. It's meant to sketch out the program and clarify the progression and is not meant as a substitute for 5 minutes of reading. higher workload and more density) the greater the possibility of fatiguing too soon and limiting progress (i. If you want to train by percents and be more precise with weight selection than 5lbs incriments (i. Unfortunately. I will also note that this is not a 9 week program. it is the combined sum of volume and intensity (%1RM). someone who does this program even once will be able to set themseleves up much better in the future using even very limited experience. Do not alter the Tonnage Calc worksheet. fewer weeks of progression or too weak for high performance on Tonnage is calculated based on core lifts. Instructions: Only change yellow cells. you already know that. If you are investing yourself in this program over a series of weeks and care about your progress.5lbs plates). The lower this value the less space between sets (i.e.

5% 60% Reps Achieved (<12) 5 5 5 5 5 1RM 354 253 231 354 208 5RM 315 225 205 315 185 Generally 10-15% Given % of Single Rep Max for Inclusion in Relevant Tonnage Template: Day Monday Exercise Squat Bench Row Reps 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 Wk 1 146 182 219 255 292 104 130 156 182 209 95 119 143 166 190 Wk 2 150 187 225 262 299 107 134 160 187 214 97 122 146 171 195 5 5 5 5 5 5 5 5 5 5 5 5 146 182 219 219 107 129 150 171 182 219 255 292 150 187 225 225 110 132 154 176 187 225 262 299 Assistance: 2 Sets of Weighted Hypers 4 Sets of Weighted Situps Wednesday Squat Incline Bench Deadlift Assistance: 3 Sets of Situps .Inputs: Test Weight 315 225 205 315 185 Squat Bench Row Dead Incline Set Interval Tonnage Cutoff 12.

098 Tonnage w/Significance Cutoff Monday Wednesady Friday Weekly 9.295 8.761 40.947 11.363 15.279 11.961 .877 29.212 9.654 16.Friday Squat 5 5 5 5 3 8 5 5 5 5 3 8 5 5 5 5 3 8 Bench Row 146 182 219 255 299 219 104 130 156 182 214 156 95 119 143 166 195 143 150 187 225 262 307 225 107 134 160 187 219 160 97 122 146 171 200 146 Assistance 3 Sets of Weighted Dips x 5-8 reps 3 Sets of Barbell Curls x 8 reps 3 Sets of Triceps Extensions x 8 reps Tonnage: Core Exercise Tonnage Monday Wednesady Friday Weekly 12.484 12.165 41.063 8.071 13.272 11.181 29.

3 . Version Beta 0. Basically a proxy for workload. count light sets on in practice) ore precise with weight ally innovative/inexpensive of a small lift is inherently smaller.ginner . weak for high performance on top sets) ).BILL STARR 5x5 ovice to Intermediate Lifters e-Periodization make this simple s of weeks and have it right.

Wk 3 154 192 230 269 307 110 137 165 192 219 100 125 150 175 200 Wk 4 158 197 236 276 315 113 141 169 197 225 103 128 154 179 205 Wk 5 161 202 242 283 323 115 144 173 202 231 105 131 158 184 210 Wk 6 165 207 248 290 331 118 148 177 207 236 108 135 162 188 215 Wk 7 170 212 254 297 339 121 151 182 212 242 110 138 166 193 221 Wk 8 174 217 261 304 348 124 155 186 217 248 113 141 170 198 226 Wk 9 178 223 267 312 356 127 159 191 223 255 116 145 174 203 232 154 192 230 230 113 135 158 180 192 230 269 307 158 197 236 236 116 139 162 185 197 236 276 315 161 202 242 242 119 142 166 190 202 242 283 323 165 207 248 248 121 146 170 194 207 248 290 331 170 212 254 254 125 149 174 199 212 254 297 339 174 217 261 261 128 153 179 204 217 261 304 348 178 223 267 267 131 157 183 209 223 267 312 356 .

953 16.557 15.152 13.144 34.023 9.702 12.969 12.063 10.620 11.914 9.940 10.154 192 230 269 315 230 110 137 165 192 225 165 100 125 150 175 205 150 158 197 236 276 323 236 113 141 169 197 231 169 103 128 154 179 210 154 161 202 242 283 331 242 115 144 173 202 236 173 105 131 158 184 215 158 165 207 248 290 339 248 118 148 177 207 242 177 108 135 162 188 221 162 170 212 254 297 348 254 121 151 182 212 248 182 110 138 166 193 226 166 174 217 261 304 356 261 124 155 186 217 255 186 113 141 170 198 232 170 178 223 267 312 365 267 127 159 191 223 261 191 116 145 174 203 238 174 13.273 9.880 17.814 31.852 14.377 13.530 9.729 9.676 12.804 13.113 10.494 30.925 12.259 17.789 11.233 14.312 46.498 35.463 33.517 10.239 48.134 32.148 13.314 14.098 14.419 13.799 33.659 .611 13.778 8.865 45.580 42.305 10.721 15.770 47.534 8.870 19.318 12.566 17.532 18.202 18.043 13.005 43.430 44.421 15.793 9.

NOTE: Squat Bench Row Dead Incline All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first shee Don't Change or Touch Anything 0 Test Weight Reps Achieved1RM (<12) 315 5 225 5 205 5 315 5 185 5 Squat 1RM Bench 1RM Row 1RM Incline 1RM Deadlift 1RM Day Monday 1RM 1RM 1RM 1RM 1RM Exercise Squat Reps Bench Row 5RM 354 253 231 354 208 315 225 205 315 185 354 253 231 208 354 354 253 231 208 354 Wk 1 Wk 2 Set Interval Tonnage Cutoff 354 253 231 208 354 Wk 3 354 253 231 208 354 Wk 4 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 146 182 219 255 292 104 130 156 182 209 95 119 143 166 190 150 187 225 262 299 107 134 160 187 214 97 122 146 171 195 154 192 230 269 307 110 137 165 192 219 100 125 150 175 200 158 197 236 276 315 113 141 169 197 225 103 128 154 179 205 5 5 5 5 5 5 5 5 5 5 5 5 146 182 219 219 107 129 150 171 182 219 255 292 150 187 225 225 110 132 154 176 187 225 262 299 154 192 230 230 113 135 158 180 192 230 269 307 158 197 236 236 116 139 162 185 197 236 276 315 Assistance: 2 Sets of Weighted Hypers 4 Sets of Weighted Situps Wednesday Squat Incline Bench Deadlift .

Assistance: 3 Sets of Situps Friday Squat 5 5 5 5 3 8 5 5 5 5 3 8 5 5 5 5 3 8 Bench Row 146 182 219 255 299 219 104 130 156 182 214 156 95 119 143 166 195 143 150 187 225 262 307 225 107 134 160 187 219 160 97 122 146 171 200 146 154 192 230 269 315 230 110 137 165 192 225 165 100 125 150 175 205 150 158 197 236 276 323 236 113 141 169 197 231 169 103 128 154 179 210 154 Assistance 3 Sets of Weighted Dips x 5-8 reps 3 Sets of Barbell Curls x 8 reps 3 Sets of Triceps Extensions x 8 reps Core Exercise Tonnage Monday Wednesady Friday 12947 11363 15761 13279 11654 16165 13620 11953 16580 13969 12259 17005 Relevant Tonnage Monday Wednesday Friday 9063 8272 11877 9295 8484 12181 9534 8702 12494 9778 8925 12814 .

e.ed cutoff parameter on the first sheet (i. if <. otherwise X) 13% Generally 10-15% 60% Given % of Single Rep Max for Inclusion in Relevant Tonnage 363 259 236 213 363 Wk 5 372 266 242 219 372 Wk 6 382 273 248 224 382 Wk 7 391 279 255 230 391 Wk 8 401 286 261 235 401 Wk 9 Wk 1 161 202 242 283 323 115 144 173 202 231 105 131 158 184 210 165 207 248 290 331 118 148 177 207 236 108 135 162 188 215 170 212 254 297 339 121 151 182 212 242 110 138 166 193 221 174 217 261 304 348 124 155 186 217 248 113 141 170 198 226 178 223 267 312 356 127 159 191 223 255 116 145 174 203 232 0 0 219 255 292 0 0 156 182 209 0 0 143 166 190 161 202 242 242 119 142 166 190 202 242 283 323 165 207 248 248 121 146 170 194 207 248 290 331 170 212 254 254 125 149 174 199 212 254 297 339 174 217 261 261 128 153 179 204 217 261 304 348 178 223 267 267 131 157 183 209 223 267 312 356 0 0 219 219 0 129 150 171 0 219 255 292 . then 0.

161 202 242 283 331 242 115 144 173 202 236 173 105 131 158 184 215 158 165 207 248 290 339 248 118 148 177 207 242 177 108 135 162 188 221 162 170 212 254 297 348 254 121 151 182 212 248 182 110 138 166 193 226 166 174 217 261 304 356 261 124 155 186 217 255 186 113 141 170 198 232 170 178 223 267 312 365 267 127 159 191 223 261 191 116 145 174 203 238 174 14318 12566 17430 14676 12880 17865 15043 13202 18312 15419 13532 18770 15804 13870 19239 10023 9148 13134 10273 9377 13463 10530 9611 13799 10793 9852 14144 11063 10098 14498 0 0 219 255 299 219 0 0 156 182 214 156 0 0 143 166 195 143 .

Wk 2 Wk 3 Wk 4 Wk 5 Wk 6 Wk 7 Wk 8 0 0 225 262 299 0 0 160 187 214 0 0 146 171 195 0 0 230 269 307 0 0 165 192 219 0 0 150 175 200 0 0 236 276 315 0 0 169 197 225 0 0 154 179 205 0 0 242 283 323 0 0 173 202 231 0 0 158 184 210 0 0 248 290 331 0 0 177 207 236 0 0 162 188 215 0 0 254 297 339 0 0 182 212 242 0 0 166 193 221 0 0 261 304 348 0 0 186 217 248 0 0 170 198 226 0 0 225 225 0 132 154 176 0 225 262 299 0 0 230 230 0 135 158 180 0 230 269 307 0 0 236 236 0 139 162 185 0 236 276 315 0 0 242 242 0 142 166 190 0 242 283 323 0 0 248 248 0 146 170 194 0 248 290 331 0 0 254 254 0 149 174 199 0 254 297 339 0 0 261 261 0 153 179 204 0 261 304 348 .

0 0 225 262 307 225 0 0 160 187 219 160 0 0 146 171 200 146 0 0 230 269 315 230 0 0 165 192 225 165 0 0 150 175 205 150 0 0 236 276 323 236 0 0 169 197 231 169 0 0 154 179 210 154 0 0 242 283 331 242 0 0 173 202 236 173 0 0 158 184 215 158 0 0 248 290 339 248 0 0 177 207 242 177 0 0 162 188 221 162 0 0 254 297 348 254 0 0 182 212 248 182 0 0 166 193 226 166 0 0 261 304 356 261 0 0 186 217 255 186 0 0 170 198 232 170 .

Wk 9 0 0 267 312 356 0 0 191 223 255 0 0 174 203 232 0 0 267 267 0 157 183 209 0 267 312 356 .

0 0 267 312 365 267 0 0 191 223 261 191 0 0 174 203 238 174 .

Weight Used X Reps = Tonnage. Once you know what you are doing. First time through one should start with 0% in week 3 and then exceed in week 4 (same for week 8/9 respectively).e. Do not alter the Tonnage Calc worksheet. higher workload and more density) the greater the possibility of fatiguing too soon and limiting progress (i.BILL ST Periodized Version for Advanc Intro to Periodization Link to Main Website Introduction: Link to Program Description This program is a template designed to match the program description linked above. Keep in mind that it's the final 2 weeks that are the real core (i. A more advanced version would be making Monday and Friday Note . feel comfortable a and see how this is tolerated. their brain. The first time you do this 80% is probably a good number. It is not intended as a stand-alone. In reality he will be estimating and resestimating as he runs through the program to peak everything at the right time. testing with a set of 12 and a lifter who is typically used to 10-15 reps is going to decrease accuracy.e. fewer weeks of progression or too weak for high performance on An easy way to increase load is by decreasing this incriment. Test Weight and Reps Achieved is to help you calculate your single rep max and 5 rep max. this is all just some raw estimation that would give a general trainee with a few years of experience a look at how the weights might be arranged.e.e. Once you are familiar with heavy loading periods 10-14 days is about right for most people. But you can chang Week 3/8 PR Increase is the amount to exceed current personal records (PRs) by.this spreadsheet can't do that by setting it to 0% as cells are linked to 5RM and 5x5RM accordingly. you could start lighter and build over 6 weeks to the final 2). it is the combined sum of volume and intensity (%1RM). and a pencil rather than hoping all the assumptions I made here actually work for them. Tonnage is calculated based on core lifts. The deload/intensification calculation is based on your Week 4 top set and recalcs a new 1RM Week 1 Offset is how far back you start from your Week 3 goal. Obviously. Set Interval is the percent change between sets based on the top set of the day for a given exercise (only relevant for days bu The lower this value the less space between sets (i. someone who does this program even once will be able to set themseleves up much better in the future using even very limited experience. Basically a proxy for worklo i. Instructions: Only change yellow cells. The cutoff is to make the calculation more relevant and not count light sets towards the total since the impact from very light work is not going to be as significant (this is common in practice) . These estimats are more accurate with lower rep tests and lifters who train using lower reps i. Hopefully that's clear. given that this is all very general.MADCOW Advanced .e.

5lbs plates). 80% is a good place to start for 1x5/1x3 Set Interval 6.e.0% Amount your Week 3 weight will be above current PR. Unfortunately. two 2.Obviously most people will need to round the weights. this is more a problem for weaker/newer lifters as a given % of a small lift is inherently sma Microloading and Fractional Plates Inputs: Loading Phase Test Weight 315 225 205 315 185 Squat Bench Row Dead Incline Reps Achieved (<12) 5 5 5 5 5 1RM 354 253 231 354 208 Week 1 Offset 80% Where you start in relation to Week 3.0% For ramped days that build to a single heavy set of 5. Default is 0% w Tonnage Cutoff 60% Given % of Single Rep Max for Inclusion in Relevant Tonnage Template: Loading/Volume Phase Day Monday Exercise Squat Bench Row Reps 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 Wk 1 233 233 233 233 233 137 148 158 169 180 125 134 144 154 164 5 5 5 210 210 210 Assistance: 2 Sets of Weighted Hypers 4 Sets of Weighted Situps Wednesday Squat . Generally 6-12% Week 3/8 PR Increase 0. If you want to train by percents and be more precise with weight selection than 5lbs incriments (i. maybe look into microplates or even this really innovative/inexpensive microchain solution.

678 9.508 31.5 5 5 5 5 5 5 5 5 5 5 5 Deadlift Incline Bench 210 210 233 233 233 233 233 137 137 137 137 137 Assistance: 5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i. inc 3 Sets of Situps Friday Squat 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 Bench Row 192 207 222 237 252 167 167 167 167 167 152 152 152 152 152 Assistance 3 Sets of Barbell Curls x 8 reps 3 Sets of Triceps Extensions x 8 reps Tonnage: Core Exercise Tonnage Monday Wednesady Friday Weekly 13.495 13.436 .499 41.396 14.e.389 Tonnage w/Significance Cutoff Monday Wednesady Friday Weekly 10.250 11.

But you can change it or make a new one yourself. feel comfortable and have relevant maxes try new PRs in weeks 3 and 4 %1RM). n exercise (only relevant for days building to a top set). Basically a proxy for workload. nd not count light sets is common in practice) . or too weak for high performance on top sets) ould be making Monday and Friday all 5x5 with straight sets. 80% is probably a good number.GLENN PENDLAY 5x5 ized Version for Advanced Lifters Intro to Periodization neral trainee will be able to set nd a pencil rather ase accuracy. d build over 6 weeks to the final 2). me through one should start with 0% and match current PRs hat you are doing. RM accordingly.BILL STARR .nced .

gle heavy set of 5. Default is 0% where Wk 3 = Current PR and Wk 4 = 5% more. lusion in Relevant Tonnage oading/Volume Phase Deloading and Intensification Phase Wk 2 262 262 262 262 262 154 166 178 190 203 140 151 162 173 185 Wk 3 291 291 291 291 291 171 185 198 212 225 156 168 180 193 205 Wk 4 306 306 306 306 306 180 194 208 222 236 164 177 189 202 215 231 231 231 251 251 251 260 260 260 Reps 3 3 3 Wk 5 306 306 306 Wk 6 315 315 315 Wk 7 325 325 325 3 3 3 189 213 236 193 217 241 197 221 246 3 3 3 172 194 215 176 198 220 179 202 224 . Generally 6-12% is probably the range. 80% is a good place to start for your first time. e above current PR.be more precise with weight this really innovative/inexpensive ven % of a small lift is inherently smaller. Loading Phase 5RM 315 225 205 315 185 5x5RM 291 208 190 291 171 Deload/Intensification New 1RM 3RM 3x3RM 372 351 334 266 251 238 242 229 217 370 349 332 217 205 195 k 3.

438 17.642 17. increase weekly to PR then lower volume and increase again) 215 232 249 266 284 187 187 187 187 187 171 171 171 171 171 239 258 277 296 315 208 208 208 208 208 190 190 190 190 190 251 271 291 311 331 219 219 219 219 219 199 199 199 199 199 3 3 3 265 298 331 270 304 338 276 310 345 3 3 3 219 219 219 225 225 225 232 232 232 3 3 3 199 199 199 209 209 209 219 219 219 15.175 15.619 6.941 6.070 16.874 51.432 16.731 4.445 17.941 6.744 17.847 18.571 4.196 .642 17.175 15.432 16.186 46.495 6.708 6.619 6.847 18.371 6.438 17.717 53.219 6.070 16.827 16.411 4.411 4.371 6.219 6.186 46.582 18.642 17.731 4.445 17.196 15.642 17.717 53.744 17.571 4.495 6.874 51.708 6.231 231 262 262 262 262 262 154 154 154 154 154 251 251 291 291 291 291 291 171 171 171 171 171 260 260 306 306 306 306 306 180 180 180 180 180 3 3 3 306 306 306 315 315 315 323 323 323 3 3 3 180 180 180 185 185 185 190 190 190 e with rest of program as able i.e.582 18.827 16.

Version Beta 0.3 .

sification Phase Wk 8 334 334 334 Wk 9 342 342 342 201 226 251 206 232 257 183 206 229 188 211 234 .

228 19.063 4.685 7.891 4.152 .152 6.685 7.051 18.063 4.743 7.861 7.891 4.051 18.332 332 332 340 340 340 195 195 195 200 200 200 281 316 351 288 324 360 238 238 238 244 244 244 229 229 229 234 234 234 6.861 7.743 7.228 19.

04 185 5 208.42 0 0 5 154.38 370.38 305.24 291.6 166.15 185 171.15 225 208.2 190.43 192.38 305.94 0 Incline Bench 5 136.94 0 0 5 233.18 315 5 354.05 0 Deadlift 5 233.7 202.6 Given % of Single Rep Max0for Inclusion in 0 Relevant Tonnage 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Template: 0 0 0 0 0 0 0 0 Loading/Volume Phase 0 0 0 0 Day Exercise Reps Wk 1 Wk 2 Wk 3 Wk 4 Monday Squat 5 233.16 173.25 0 Row 5 124. Generally 0 6-12% 0 is probably the range.9 0 0 5 169.77 250.64 140.24 291.94 0 Bench 5 136.9 154.79 230.24 291.13 179.94 0 0 5 233.1 262.1 176.05 0 0 5 209.38 305.01 171.22 155.05 0 0 5 209.38 305.59 0 0 5 134.1 262.1 262.13 225 5 253.4 189.5 193.77 250.58 260.58 260.68 Squat Bench Row Dead Incline .38 305.5 225 236.08 0 0 5 180 202.94 0 0 5 233.05 0 0 5 209.34 0 0 5 164 184.4 178.24 291.58 260.94 0 0 5 233.79 230.32 162.81 205 5 230. 0 0 0 0 0 0 0 Week 3/8 PR Increase 0 Amount your Week 3 weight 0 will be above0current PR.9 154.94 0 0 5 233.24 291.38 305.94 0 0 5 233.06 For ramped days that build 0to a single heavy 0 set of 5.24 291.1 262.5 222.1 262.29 168.38 372.32 0 0 0 0 0 0 0 1x5/1x3 Set Interval 0.65 205 189.2 198 207.1 262.5 205 215.8 163.13 265.73 0 0 5 158.1 262.05 184.36 180.38 305.77 250.24 291.55 0 0 5 147.68 0 0 5 136.25 0 Assistance: 0 0 0 0 0 0 2 Sets of Weighted Hypers0 0 0 0 0 0 4 Sets of Weighted Situps 0 0 0 0 0 0 0 0 0 0 0 0 Wednesday Squat 5 209.63 242.41 315 291.01 171.13 179.38 305. Default 0 is 0% where 0 Wk 3 = Current PR a 0 0 0 0 0 0 0 Tonnage Cutoff 0.58 260.1 262.1 262.41 315 291.24 291.13 217.1 262.48 151.79 230.35 211.79 230.24 291.94 0 0 5 233.58 260.8 153.NOTE: All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first shee Don't Change or Touch Anything 0 Test Weight Reps Achieved1RM (<12) 5RM 5x5RM New 1RM 315 5 354.77 250.38 305.79 230.05 0 0 5 209.94 0 0 5 233.24 291.51 0 0 5 144.9 171 179.38 305.77 250.

01 171.49 296.13 218.13 179.13 179.5 187.31 208. 0 increase weekly to PR t 0 3 Sets of Situps 0 0 0 0 0 0 0 0 0 0 0 0 Squat 5 191.7 170.5 187.31 208.66 189.63 199.9 154.13 218.01 171.5 187.13 179.66 189.48 277.47 258.76 249.53 0 Row 5 151.63 199.11 0 Assistance 0 0 0 0 0 0 3 Sets of Barbell Curls x 8 reps 0 0 0 0 0 0 3 Sets of Triceps Extensions 0 x 8 reps 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Relevant Tonnage Monday Wednesday Friday 10678 9250 11508 15070 16175 15186 16744 17827 16874 17582 18642 17717 .3 271.13 218.31 208.7 170.46 239.63 199.31 208.4 251.68 0 0 5 136.11 0 0 5 151.53 0 0 5 166.91 0 0 5 252 283.63 199.11 0 0 5 151.01 171.9 154.66 189.5 315 330.53 0 0 5 166.75 0 Bench 5 166.68 0 Assistance: 0 0 0 0 0 0 5x5 or 3x8 of Pullups/Chins/Pulldowns 0 (try0 to run in line 0with rest of program 0 as able i.31 208.66 189.Friday Tonnage: 0 0 5 136.7 170.7 170.63 199.68 0 0 5 136.06 0 0 5 236.53 0 0 5 166.37 0 0 5 206.66 189.5 187.9 154.e.22 0 0 5 221.11 0 0 5 151.5 187.88 266.53 0 0 5 166.11 0 0 5 151.7 170.1 310.64 232.13 218.52 215.2 291.13 218.

ed cutoff parameter on the first sheet (i.56 324.85 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Wk 9 333.3 0 0 187.94 315.72 217.99 0 0 194.72 0 0 0 0 0 0 0 0 0 0 0 331.99 234.99 0 205.98 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Deloading and Intensification 0 Phase 0 Reps Wk 5 Wk 6 Wk 7 3 305.99 331.38 201.28 0 349.24 194.87 0 0 200.25 219.49 246.03 0 0 182. then 0.84 228.63 217.56 324.29 0 0 199.88 221.06 3 236.22 342.94 315. otherwise X) 3RM 3x3RM 0 351.43 0 0 0 0 0 0 0 0 0 0 0 340.76 3 215.25 0 0 0 0 0 0 3 189 192.94 314.29 340.03 238.87 0 251.25 3 305.88 189.48 0 228.2 175.57 257.63 0 0 0 0 0 0 3 179.85 199.55 210.e.94 315.87 333.31 0 0 189.25 3 305.94 314.79 3 193.44 333.31 323.22 342.98 194.73 197.25 241.1 0 0 179.99 331.78 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Wk 8 324.46 331.98 .23 0 0 0 0 0 0 0 0 0 0 0 323.94 3 212.29 340.94 314. if <.93 251.31 323.82 225.68 184.56 0 0 196.63 3 305.18 0 0 0 0 0 0 3 172.88 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 342.78 3 179.84 231.8 224.63 3 305.87 333.97 205.68 184.74 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 3 305.22 0 0 205.

3
0
0
0
0
0
0
3
3
3
0
0
3
3
3
0
0
3
3
3
0
0
0
0
0
0
0
0
0

179.68
0
0
0
0
0
0
264.6
297.68
330.75
0
0
218.53
218.53
218.53
0
0
199.11
199.11
199.11
0
0
0
0
0
0
0
0
0

184.78
0
0
0
0
0
0
270.12
303.88
337.65
0
0
225.18
225.18
225.18
0
0
208.98
208.98
208.98
0
0
0
0
0
0
0
0
0

189.88
0
0
0
0
0
0
275.63
310.09
344.54
0
0
231.83
231.83
231.83
0
0
218.85
218.85
218.85
0
0
0
0
0
0
0
0
0

194.98
0
0
0
0
0
0
281.15
316.3
351.44
0
0
238.48
238.48
238.48
0
0
228.72
228.72
228.72
0
0
0
0
0
0
0
0
0

6411
4371
6438

6571
4495
6642

6731
4619
6847

6891
4743
7051

7063
4861
7228

199.85
0
0
0
0
0
0
288.18
324.2
360.23
0
0
244.44
244.44
244.44
0
0
234.43
234.43
234.43
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Day
Monday

Exercise
Squat

Reps

5
0
0
5
0
0
5
0
0
5
0
0
5
0 Bench
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Row
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Assistance:
0
0 2 Sets of Weighted Hypers0
0 4 Sets of Weighted Situps 0
0
0
0
Wednesday Squat
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Deadlift
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Incline Bench
5
0
0
5

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Friday

Tonnage:

0
0
5
0
0
5
0
0
5
0 Assistance:
0
0 5x5 or 3x8 of Pullups/Chins/Pulldowns
0
(try to run in lin
0 3 Sets of Situps
0
0
0
0
Squat
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Bench
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Row
5
0
0
5
0
0
5
0
0
5
0
0
5
0 Assistance
0
0 3 Sets of Barbell Curls x 8 reps
0
0 3 Sets of Triceps Extensions
0 x 8 reps
0
0
0
0
0
0
0
0
0
0
0

Wk 1 Wk 2 233 233 233 233 233 0 0 158 169 180 0 0 144 154 164 0 0 0 0 0 0 0 0 0 233 233 233 233 233 137 137 Wk 3 262 262 262 262 262 154 166 178 190 203 140 151 162 173 185 0 0 0 0 231 231 231 231 231 262 262 262 262 262 154 154 Wk 4 291 291 291 291 291 171 185 198 212 225 156 168 180 193 205 0 0 0 0 251 251 251 251 251 291 291 291 291 291 171 171 Reps 306 306 306 306 306 180 194 208 222 236 164 177 189 202 215 0 0 0 0 260 260 260 260 260 306 306 306 306 306 180 180 Wk 5 Wk 6 3 3 3 306 306 306 315 315 315 3 3 3 189 213 236 193 217 241 3 3 3 172 194 215 176 198 220 3 3 3 306 306 306 315 315 315 3 3 180 180 185 185 .

137 137 137 0 0 0 0 0 0 222 237 252 167 167 167 167 167 152 152 152 152 152 0 0 0 0 0 0 0 154 154 154 0 0 0 0 215 232 249 266 284 187 187 187 187 187 171 171 171 171 171 0 0 0 0 0 0 0 171 171 171 0 0 0 0 239 258 277 296 315 208 208 208 208 208 190 190 190 190 190 0 0 0 0 0 0 0 180 180 180 0 0 0 0 251 271 291 311 331 219 219 219 219 219 199 199 199 199 199 0 0 0 0 0 0 0 3 180 185 3 3 3 265 298 331 270 304 338 3 3 3 219 219 219 225 225 225 3 3 3 199 199 199 209 209 209 .

Wk 7 Wk 8 Wk 9 325 325 325 334 334 334 342 342 342 197 221 246 201 226 251 206 232 257 179 202 224 183 206 229 188 211 234 323 323 323 332 332 332 340 340 340 190 190 195 195 200 200 .

190 195 200 276 310 345 281 316 351 288 324 360 232 232 232 238 238 238 244 244 244 219 219 219 229 229 229 234 234 234 .

7 .45 0.85 -18.Repitition Maximum Calculator Weight nReps First nRM Second nRM -30 -50 Slope m (lbs/rep) Intercept b (lbs) -2 -20 5 15 Desired #Reps R: Weight to Use W: Fraction of 1RM: Percent of 1RM: Enter a Fraction of 1RM: Equivalent Weight (lbs): 6 -32 1.45 145.

contracted) When testing RM's before and after use standard rep cadence do not use M-time contractions Strength Exercise Phase 1-10RM Beginning Ending Phase 2-8RM Beginning Ending Phase 3-6RM Beginning Ending .Body Comp Beginning Phase 1 Ending Beginning Phase 2 Ending Beginning Phase 3 Ending BW Chest (at Nipple) Shoulder (at widest) Upper Arm (at largest. contracted) Waist (narrowest part of torso) Hip (at Hip/Thigh Joint) Thigh(at largest) Calf(at largest.

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