1RM

Bench 300
Squat 400
Deadlift 500

Rounding 2,5

Maxes and rounding will be set for all routines from this page bu
Use whatever units you want.

Big thanks to reddit user /u/yesmanwriter for help formatting th

be set for all routines from this page but can be changed on individual pages.

u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 300

80% 240 1 AMAP Rounding 2,5
80% 240 2 5
70% 210 3 8 - 10
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 255 1 AMAP
85% 255 2 3
75% 225 3 6-8
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 270 1 AMAP
90% 270 2 1
80% 240 3 5
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Curls/pullups/pulldowns of your choice 2 8
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 300

80% 240 3 5 Rounding 2,5
70% 210 3 8 - 10
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 255 3 3
75% 225 3 6-8
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 270 3 1
80% 240 3 5
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls/pullups/pulldowns of your choice 2 8
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max

80% 240 3 5 Rounding
70% 210 3 8 - 10
Pin press from chest or floor press 10RM 1 10
10RM 4 EMOM for 10 minutes or until you m
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 255 3 3
75% 225 3 6-8
Pin press from chest or floor press 8RM 1 8
8RM 3 EMOM for 10 minutes or until you m
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 270 3 1
80% 240 3 5
Pin press from chest or floor press 6RM 1 6
6RM 2 EMOM for 10 minutes or until you m
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Pin press from chest or floor press 3RM 1 3
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls of your choice 2 8
 300
2,5

r 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

r 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

r 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up

80% 240 4 5
85% 255 1 3
85% 255 1 AMAP
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl 4 10

Week 2 Bench Press Warm Up

80% 240 2 5
85% 255 3 3
85% 255 1 AMAP
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl Heavier 3 10

Week 3 Bench Press Warm Up

85% 255 3 3
90% 270 2 1
90% 270 1 AMAP
If you get more than 3 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl Heavier 3 8

Week 4 Bench Press Warm Up

70% 210 5 3
Hammer Curl W1 Weight 3 8
 Day 2 Weight Sets Reps

Close Grip Bench Warm Up Max 300

12RM 1 12 Rounding 2,5
12RM 3 8 - 10
Curls/pullups/pulldowns of your choice 15RM 2 12 - 15
ax up 5 pounds

Close Grip Bench Warm Up

10RM 1 10
10RM 4 6-8
Curls/pullups/pulldowns of your choice 15RM 2 12 - 15
ax up 5 pounds

Close Grip Bench Warm Up

8RM 1 8
8RM 5 5-6
Curls/pullups/pulldowns of your choice 15RM 2 12 - 15
ax up 5 pounds

Bench Warm Up
New 1RM 1 1
Curls/pullups/pulldowns of your choice 15RM 3 12 - 15
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up

80% 240 4 5
85% 255 2 3
Triceps extensions of your choice 4 8
DB press 4 8
Curls/pullups/pulldowns of your choice 4 10

Week 2 Bench Press Warm Up

80% 240 2 5
85% 255 4 3
Triceps extensions of your choice Heavier 3 8
DB press Heavier 3 8
Curls/pullups/pulldowns of your choice Heavier 3 10

Week 3 Bench Press Warm Up

85% 255 3 3
90% 270 3 1
Triceps extensions of your choice Heavier 3 6
DB press Heavier 3 6
Curls/pullups/pulldowns of your choice Heavier 3 8

Week 4 Bench Press Warm Up

70% 210 5 3
Triceps extensions of your choice W1 Weight 3 6
DB press W1 Weight 3 6
Curls/pullups/pulldowns of your choice W1 Weight 3 8
Day 2 Weight Sets Reps

Close Grip Bench Warm Up Max 300

12RM 1 12 Rounding 2,5
12RM 3 8 - 10
Curls of your choice 30RM 2 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 2 AMAP *Pick weights you can get at least 20-30 reps with f
DB fly 30RM 2 AMAP

Close Grip Bench Warm Up

10RM 1 10
10RM 4 6-8
Curls of your choice 30RM 3 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 3 AMAP *Pick weights you can get at least 20-30 reps with f
DB fly 30RM 3 AMAP

Close Grip Bench Warm Up

8RM 1 8
8RM 5 5-6
Curls of your choice 30RM 4 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 4 AMAP *Pick weights you can get at least 20-30 reps with f
DB fly 30RM 4 AMAP

Bench Warm Up
New 1RM 1 1
Curls of your choice 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with f
DB fly 20RM 3 AMAP
 low restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets

low restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets

low restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets

lood flow restriction

can get at least 15-20 reps with for your first set.
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up

80% 240 4 5
85% 255 2 3
Weighted dips 10RM 1 10
10RM 3 8
Triceps extensions of your choice 4 8
DB press 4 8
Curls/pullups/pulldowns of your choice 4 10

Week 2 Bench Press Warm Up

80% 240 2 5
85% 255 4 3
Weighted dips 8RM 1 8
8RM 3 6
Triceps extensions of your choice Heavier 3 8
DB press Heavier 3 8
Curls/pullups/pulldowns of your choice Heavier 3 10

Week 3 Bench Press Warm Up

85% 255 3 3
90% 270 3 1
Weighted dips 6RM 1 6
6RM 3 4-5
Triceps extensions of your choice Heavier 3 6
DB press Heavier 3 6
Curls/pullups/pulldowns of your choice Heavier 3 8

Week 4 Bench Press Warm Up

70% 210 5 3
Weighted dips 6RM 3 3
Triceps extensions of your choice W1 Weight 3 6
DB press W1 Weight 3 6
Curls/pullups/pulldowns of your choice W1 Weight 3 8
Day 2 Weight Sets Reps

Close Grip Bench Warm Up Max 300

12RM 1 12 Rounding 2,5
12RM 3 8 - 10
Bodyweight pushups 2 AMAP
DB curl 30RM 2 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 2 AMAP *Pick weights you can get at least 20-30 reps with for your first
DB fly 30RM 2 AMAP

Close Grip Bench Warm Up

10RM 1 10
10RM 4 6-8
Bodyweight pushups 3 AMAP
DB curl 30RM 3 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 3 AMAP *Pick weights you can get at least 20-30 reps with for your first
DB fly 30RM 3 AMAP

Close Grip Bench Warm Up

8RM 1 8
8RM 5 5-6
Bodyweight pushups 4 AMAP
DB curl 30RM 4 AMAP Circuit with blood flow restriction*
DB rolling triceps extensions 30RM 4 AMAP *Pick weights you can get at least 20-30 reps with for your first
DB fly 30RM 4 AMAP

Bench Warm Up
New 1RM 1 1
Bodyweight pushups 1 AMAP
DB curl 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with for your first
DB fly 20RM 3 AMAP
 low restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets

low restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets

low restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets

lood flow restriction

can get at least 15-20 reps with for your first set.
 Day 1 Weight Sets Reps Day 2

Week 1 Bench Press Warm Up Bench Press

70% 210 2 8 75%
70% 210 1 AMAP 75%

Week 2 Bench Press Warm Up Bench Press

If you got 8 or fewer reps If you got 6 or fewer reps

on your AMAP set, then
stick with the same weight
from the prior week. If you
got 9 or 10 reps, increase
by 5 pounds. If you got 11
or 12 reps, increase by 10
pounds. If you got more
than 12 reps, increase by
15 pounds.
on your AMAP set, then
stick with the same weight
from the prior week. If you
got 7 or 8 reps, increase by
5 pounds. If you got 9 or
10 reps, increase by 10
pounds. If you got more
than 10 reps, increase by
2 8 15 pounds.
1 AMAP
Weight Sets Reps Day 3 Weight Sets Reps

Warm Up Bench Press Warm Up Max

225 2 6 80% 240 2 4 Rounding
225 1 AMAP 80% 240 1 AMAP

Warm Up Bench Press Warm Up

If you got 4 or fewer reps

on your AMAP set, then
stick with the same weight
from the prior week. If you
got 5 or 6 reps, increase by
5 pounds. If you got 7 or 8
reps, increase by 10
pounds. If you got more
than 8 reps, increase by 15
2 6 pounds. 2 4
1 AMAP 1 AMAP
300
2,5
 Day 1 Weight Sets Reps Day 2

Week 1 Bench Press Warm Up Bench Press

75% 225 5 5 50%
Curls 4 10 - 12 60%
70%
80%

Week 2 Bench Press Warm Up Bench Press

80% 242,5 4 3 50%
75% 227,5 3 6 60%
Curls 4 10 - 12 70%
75%
80%

Week 3 Bench Press Warm Up Bench Press

85% 262,5 4 3 50%
75% 232,5 3 8 60%
Curls 4 10 - 12 70%
80%
90%

Week 3 Bench Press Warm Up Bench Press

80% 250 3 2 50%
75% 235 3 5 60%
Curls 4 10 - 12 70%
75%
80%
Weight Sets Reps Day 3 Weight Sets Reps

Warm Up Bench Press Warm Up

150 1 8 80% 240 1 AMAP
180 1 6 If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pou
210 2 4 Curls/pullups/pulldowns of your choice 3 8
240 2 3

Warm Up Bench Press Warm Up

152,5 1 8 80% 242,5 1 AMAP
182,5 2 6 If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pou
212,5 2 5 Curls/pullups/pulldowns of your choice 4 8
227,5 2 4
242,5 3 3

Warm Up Bench Press Warm Up

155 1 8 80% 247,5 1 AMAP
185 2 6 If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pou
215 2 5 Curls/pullups/pulldowns of your choice 5 8
247,5 2 3
277,5 2 1

Warm Up Bench Press Warm Up

157,5 1 5 85% 267,5 1 AMAP
187,5 1 4 If you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
220 1 3 Or work up to new 1RM 1RM 1 AMAP
235 2 3 Curls/pullups/pulldowns of your choice 2 8
250 2 2
 W1 Max 300
Rounding 2,5
9-11; increase max by 5 pounds, 12+; increase max by 10 pounds

W2 Max 305

9-11; increase max by 5 pounds, 12+; increase max by 10 pounds

W3 Max 310

9-11; increase max by 5 pounds, 12+; increase max by 10 pounds

W4 Max 315

mp your max up 10 pounds

 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up

75% 225 5 5
Close Grip Bench (based on 1rm bench press)
60% 180 2 8
60% 180 1 AMAP
Curls 4 10 - 12

Week 2 Bench Press Warm Up

80% 240 4 3
75% 225 3 6
Close Grip Bench (based on 1rm bench press)
65% 195 2 6
65% 195 1 AMAP
Curls 4 10 - 12

Week 3 Bench Press Warm Up

85% 255 4 3
70% 210 3 8
Close Grip Bench (based on 1rm bench press)
70% 210 2 4
70% 210 1 AMAP
Curls 4 10 - 12

Week 4 Bench Press Warm Up

80% 240 3 2
70% 210 3 5
Close Grip Bench (based on 1rm bench press)
75% 225 3 3
Curls 4 10 - 12
Day 2 Weight Sets Reps Day 3 Weight

Bench Press Warm Up Bench Press Warm Up

50% 150 1 8 80% 240
60% 180 1 6 Triceps extensions of your choice
70% 210 1 4 DB press, flyes, dips, or pec dec
80% 240 1 3 Curls/pullups/pulldowns of your choice
85% 255 2 1

Bench Press Warm Up Bench Press Warm Up

50% 150 1 8 80% 240
60% 180 1 6 Triceps extensions of your choice
70% 210 1 5 DB press, flyes, dips, or pec dec
75% 225 1 4 Curls/pullups/pulldowns of your choice
80% 240 1 3
85% 255 2 2

Bench Press Warm Up Bench Press Warm Up

50% 150 1 8 80% 240
60% 180 1 6 Triceps extensions of your choice
70% 210 1 5 DB press, flyes, dips, or pec dec
75% 225 1 4 Curls/pullups/pulldowns of your choice
80% 240 1 3
85% 255 2 2
90% 270 2 1

Bench Press Warm Up Bench Press Warm Up

50% 150 1 5 85% 255
60% 180 1 4 AMAP - if you get 5-6, bump your max up 5 pounds. If you ge
70% 210 1 3 Triceps extensions of your choice
75% 225 2 3 DB press, flyes, dips, or pec dec
80% 240 2 2 Curls/pullups/pulldowns of your choice
 Sets Reps

Max 300
2 3 Rounding 2,5
3 8
3 12
3 8

3 4
4 8
4 12
4 8

5 4
5 8
5 12
5 8

1 AMAP
ur max up 5 pounds. If you get 7+, bump your max up 10 pounds
2 8
2 12
2 8
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up

75% 225 5 5
Close Grip Bench (based on 1rm bench press)
60% 180 2 8
60% 180 1 AMAP
Curls 4 10 - 12

Week 2 Bench Press Warm Up

80% 240 4 3
75% 225 3 6
Close Grip Bench (based on 1rm bench press)
65% 195 2 6
65% 195 1 AMAP
Curls 4 10 - 12

Week 3 Bench Press Warm Up

85% 255 4 3
70% 210 3 8
Close Grip Bench (based on 1rm bench press)
70% 210 2 4
70% 210 1 AMAP
Curls 4 10 - 12

Week 4 Bench Press Warm Up

80% 240 3 2
70% 210 3 5
Close Grip Bench (based on 1rm bench press)
75% 225 3 3
Curls 4 10 - 12
Day 2 Weight Sets Reps Day 3 Weight

Bench Press Warm Up Bench Press Warm Up

50% 150 1 8 80% 240
60% 180 1 6 Triceps extensions of your choice
70% 210 1 4 DB press, flyes, dips, or pec dec
80% 240 1 3 Curls/pullups/pulldowns of your choice
85% 255 2 1
80% 240 1 4
70% 210 1 6
60% 180 1 8
50% 150 1 10

Bench Press Warm Up Bench Press Warm Up

50% 150 1 8 80% 240
60% 180 1 6 Triceps extensions of your choice
70% 210 1 5 DB press, flyes, dips, or pec dec
75% 225 1 4 Curls/pullups/pulldowns of your choice
80% 240 1 3
85% 255 2 2
80% 240 1 4
70% 210 1 7
60% 180 1 10
50% 150 1 12

Bench Press Warm Up Bench Press Warm Up

50% 150 1 8 80% 240
60% 180 1 6 Triceps extensions of your choice
70% 210 1 5 DB press, flyes, dips, or pec dec
75% 225 1 4 Curls/pullups/pulldowns of your choice
80% 240 1 3
85% 255 2 2
90% 270 2 1

Bench Press Warm Up Bench Press Warm Up

50% 150 1 5 85% 255
60% 180 1 4 AMAP - if you get 5-6, bump your max up 5 pounds. If you ge
70% 210 1 3 Triceps extensions of your choice
75% 225 2 3 DB press, flyes, dips, or pec dec
80% 240 2 2 Curls/pullups/pulldowns of your choice
70% 210 1 4
60% 180 1 6
50% 150 1 8
 Sets Reps

Max 300
2 3 Rounding 2,5
3 8
3 12
3 8

3 4
4 8
4 12
4 8

5 4
5 8
5 12
5 8

1 AMAP
r max up 5 pounds. If you get 7+, bump your max up 10 pounds
2 8
2 12
2 8
 Day 1 Weight Sets Reps Rounding 2,5

Week 1 Squat Warm Up W1 Max 400

75% 300 1 AMAP If you get 10 or less, keep your max the same next week.
75% 300 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 11, you're d

Week 2 Squat Warm Up W2 Max 405

80% 320 1 AMAP If you get 8 or less, keep your max the same next week.
80% 320 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 8, you're do

Week 3 Squat Warm Up W3 Max 410

85% 340 1 AMAP If you get 5 or less, keep your max the same next week.
85% 340 3 AMAP -2 subtract 2 reps from AMAP set (so if you did 6, you're do

Week 4 Squat Warm Up W4 Max 415

New 1RM 1 1
70% 280 3 10
keep your max the same next week. If you get 11-12, bump your max up 5 pounds for next week. If you get 13+, bump your max up 10 pounds for next
AMAP set (so if you did 11, you're doing sets of 9), and do 3 more sets with the same weight.

eep your max the same next week. If you get 9-10, bump your max up 5 pounds for next week. If you get 11+, bump your max up 10 pounds for next w
AMAP set (so if you did 8, you're doing sets of 6), and do 3 more sets with the same weight.

eep your max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get 8+, bump your max up 10 pounds for next we
AMAP set (so if you did 6, you're doing sets of 4), and do 3 more sets with the same weight.
t 13+, bump your max up 10 pounds for next week

11+, bump your max up 10 pounds for next week

+, bump your max up 10 pounds for next week

 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

75% 300 1 AMAP
75% 300 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 2 10 - 12
Hip thrust or glute bridge 2 10 - 12

Week 2 Squat Warm Up

85% 340 1 AMAP
85% 340 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 3 Squat Warm Up

80% 322,5 1 AMAP
80% 322,5 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

Week 4 Squat Warm Up

New 1RM 1 1
70% 282,5 3 10

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 1 15 - 20
Hip thrust or glute bridge 1 15 - 20
Shoot for 10+
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9), and do 5 more sets with the same weight.

If you get 5 or less, keep you max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get 8
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 5 more sets with the same weight.

Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6), and do 5 more sets with the same weight.
 Rounding 2,5

W1 Max 400

f you get 8+, bump your max up 10 pounds for next week

W3 Max 405
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

75% 300 1 AMAP
75% 300 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 2 Squat Warm Up

80% 320 1 AMAP
80% 320 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

Week 3 Squat Warm Up

85% 340 1 AMAP
85% 340 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 5 10 - 12
Hip thrust or glute bridge 5 10 - 12

Week 4 Squat Warm Up

New 1RM 1 1
70%
Quad-dominant accessory of your choice (leg press, 280 3 10
weighted step up, weighted lunge, hack squat, etc.) 2 15 - 20
Hip thrust or glute bridge 2 15 - 20
 Rounding 2,5

subtract 2Max
reps from AMAP400
set (so if you did 11, you're doing sets of 9). Rest 2 minutes between sets if
Shoot
you for 10+
squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target
number of reps.

Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6). Rest 2 minutes between sets if you squat less than 400

Shoot for 5+
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4). Rest 2 minutes between sets if you squat less than 400
en sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.

en sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
he target number of reps.

he target number of reps.

 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Squat Warm Up Squat Warm Up

75% 300 6 6 8RM
8RM

Week 2 Squat Warm Up Squat Warm Up

80% 320 5 5 5RM
5RM

Week 3 Squat Warm Up Squat Warm Up

85% 340 3 1 3RM
3RM

Week 4 Squat Warm Up Squat Warm Up

70% 280 3 3 1RM
Sets Reps

Max 400
1 8 Rounding 2,5
3 5-6

1 5
3 3-4

1 3
3 1-2

1 1
 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Squat Warm Up Front Squat Warm Up

80% 320 5 5 8RM
8RM

Week 2 Squat Warm Up Front Squat Warm Up

85% 340 4 3 5RM
5RM

Week 3 Squat Warm Up Front Squat Warm Up

90% 360 3 1 3RM
3RM

Week 4 Squat Warm Up Front Squat Warm Up

New Max 1RM 1 1 New Max 1RM
Sets Reps

Max 400
1 8 Rounding 2,5
3 5-6

1 5
3 3-4

1 3
3 1-2

1 1
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

80% 320 5 5
Quad-dominant accessory of your choice (leg
press, weighted step up, weighted lunge, hack
squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 2 Squat Warm Up

85% 340 4 3
Quad-dominant accessory of your choice (leg
press, weighted step up, weighted lunge, hack
squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

Week 3 Squat Warm Up

90% 360 3 1
Quad-dominant accessory of your choice (leg
press, weighted step up, weighted lunge, hack
squat, etc.) 5 10 - 12
Hip thrust or glute bridge 5 10 - 12

Week 4 Squat Warm Up

New Max 1RM 1 1
Quad-dominant accessory of your choice (leg
press, weighted step up, weighted lunge, hack
squat, etc.) 2 15 - 20
Hip thrust or glute bridge 2 15 - 20
Day 2 Weight Sets Reps

Front Squat Warm Up Max 400

8RM 1 8 Rounding 2,5

8RM 3 5-6
Wide Stance, paused squat Warm Up
10RM 1 10
10RM 3 7-8

Front Squat Warm Up

5RM 1 5

5RM 3 3-4
Wide Stance, paused squat Warm Up
8RM 1 8
8RM 3 5-6

Front Squat Warm Up

3RM 1 3

3RM 3 1-2
Wide Stance, paused squat Warm Up
5RM 1 5
5RM 3 3-4

Front Squat Warm Up

New Max 1RM 1 1

Wide Stance, paused squat Warm Up

10RM 4 5
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

70% 280 2 8
70% 280 1 AMAP

Week 2 Squat Warm Up

If you got 8 or fewer reps on

your AMAP set, then stick with
the same weight from the prior
week. If you got 9 or 10 reps,
increase by 5 pounds. If you
got 11 or 12 reps, increase by
10 pounds. If you got more
than 12 reps, increase by 15
pounds. 2 8
1 AMAP
Day 2 Weight Sets Reps Day 3 Weight

Squat Warm Up Squat Warm Up

75% 300 2 6 80% 320
75% 300 1 AMAP 80% 320

Squat Warm Up Squat Warm Up

If you got 6 or fewer reps on If you got 4 or fewer reps on

your AMAP set, then stick with
the same weight from the prior
week. If you got 7 or 8 reps,
increase by 5 pounds. If you got
9 or 10 reps, increase by 10
pounds. If you got more than
10 reps, increase by 15 pounds.
your AMAP set, then stick with
the same weight from the prior
week. If you got 5 or 6 reps,
increase by 5 pounds. If you
got 7 or 8 reps, increase by 10
pounds. If you got more than
2 6 8 reps, increase by 15 pounds.
1 AMAP
Sets Reps

Max 400
2 4 Rounding 2,5
1 AMAP

2 4
1 AMAP
 Day 1 Weight Sets Reps Day 2

Week 1 Low Bar Squat Warm Up Front Squat

10RM 1 10 Work up to a heavy set of 6 at RPE 8
10RM 3 7-8 Do sets of 6 until it reaches RPE 9

Week 2 Low Bar Squat Warm Up Front Squat

8RM 1 8 Work up to a heavy set of 4 at RPE 8
8RM 3 5-6 Do sets of 4 until it reaches RPE 9

Week 3 Low Bar Squat Warm Up Front Squat

5RM 1 5 Work up to a heavy set of 2 at RPE 8
5RM 3 3 Do sets of 2 until it reaches RPE 9
*Plug your 3rm into a
rep max calculator,
Week 4 Low Bar Squat
and adjust your max Warm Up Front Squat
accordingly for the 3RM 1 3 75% of last week's 2rm
next month
 Weight Sets Reps Day 3 Weight Sets Reps

Warm Up Paused, beltless Olympic Squat Warm Up

vy set of 6 at RPE 8 1 6 50% 200 6 5
t reaches RPE 9 6 *Based on low bar, belted max

Warm Up Paused, beltless Olympic Squat Warm Up

vy set of 4 at RPE 8 1 4 55% 220 6 4
t reaches RPE 9 4 *Based on low bar, belted max

Warm Up Paused, beltless Olympic Squat Warm Up

vy set of 2 at RPE 8 1 2 60% 240 6 3
t reaches RPE 9 2 *Based on low bar, belted max

Warm Up Paused, beltless Olympic Squat Warm Up

4 3 65% 260 6 2
*Based on low bar, belted max
Max 400
Rounding 2,5
 Day 1 Weight Sets

Week 1 Deadlift (primary stance) Warm Up

Heavy set of 10 with no technical breakdown (add weight slowly
working up. Accumulating some fatigue and hitting a lower
number is okay) 1
Same weight 3

Week 2 Deadlift (primary stance) Warm Up

Heavy set of 8 with no technical breakdown (add weight slowly
working up. Accumulating some fatigue and hitting a lower
number is okay) 1
Same weight 3

Week 3 Deadlift (primary stance) Warm Up

Heavy set of 5 with no technical breakdown (add weight slowly
working up. Accumulating some fatigue and hitting a lower
number is okay) 1
Same weight 3

Week 4 Deadlift (primary stance) Warm Up

Heavy set of 3 with no technical breakdown (add weight slowly
working up. Accumulating some fatigue and hitting a lower
number is okay) 1
Same weight 3

After week 4, start back over, and try to increase weight for each week, maintaining good form.
 Reps

Max 500

10 Rounding 2,5
5

8
4

5
2

3
1

ning good form.

 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 500

80% 400 4 5 Rounding 2,5
60% 300 6 3 EMOM
Barbell or dumbbell rows 3 10

Week 2 Deadlift (primary stance) Warm Up

90% 450 2 1
85% 425 3 3
65% 325 6 3 EMOM
Barbell or dumbbell rows 4 10

Week 3 Deadlift (primary stance) Warm Up

70% 350 6 3 EMOM
Barbell or dumbbell rows 3 8

Week 4 Deadlift (primary stance) Warm Up

New Max 1 1
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max

80% 400 4 5 Rounding
60% 300 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 8
Row 3 10
Shrug 3 10
Hip Thrust 3 10

Week 2 Deadlift (primary stance) Warm Up

90% 450 2 1
85% 425 3 3
65% 325 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 6
Row 4 10
Shrug 4 10
Hip Thrust 4 10

Week 3 Deadlift (primary stance) Warm Up

70% 350 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 4
Row 3 8
Shrug 3 8
Hip Thrust 3 8

Week 4 Deadlift (primary stance) Warm Up

New Max 1 1
500
2,5
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up

Work up to a heavy, but not max set of 5 1 5
Same Weight 2 3

Week 2 Deadlift (primary stance) Warm Up

5-10 pounds heavier than last week 1 5
Same Weight 3 3

Week 3 Deadlift (primary stance) Warm Up

5-10 pounds heavier than last week 1 5
Same Weight 4 3

Week 4 Deadlift (primary stance) Warm Up

30% lighter than your top set of 5 from last week 4 3
Day 2 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 500

2 6 Rounding 2,5
*you should have 2-3 solid reps in the tank at the end of each set

Deadlift (opposite stance) Warm Up

3 6
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if the preceding set left you with more tha

Deadlift (opposite stance) Warm Up

5 5
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if the preceding set left you with more tha

Deadlift (primary stance) Warm Up

New 1rm with no form deviations 1 1
ditional set if the preceding set left you with more than 2 solid reps in the tank

ditional set if the preceding set left you with more than 2 solid reps in the tank
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up

75% 375 8 3
RDL 3 8
Barbell or dumbbell row 4 8

Week 2 Deadlift (primary stance) Warm Up

80% 400 6 3
RDL 4 8
Barbell or dumbbell row 4 10

Week 3 Deadlift (primary stance) Warm Up

85% 425 4 3
RDL 5 8
Barbell or dumbbell row 4 12

Week 4 Deadlift (primary stance) Warm Up

65% 325 4 3
RDL 2 8
Barbell or dumbbell row 2 8
Day 2 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 500

*first set should be an 8 RPE 3 6 Rounding 2,5

Deadlift (opposite stance) Warm Up

*same weight as week 1 4 6

Deadlift (opposite stance) Warm Up

*same weight as week 1 5 6

Deadlift (primary stance) Warm Up

New 1rm with no form deviations 1 1
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up

75% 375 8 3
RDL 3 8
Barbell or dumbbell row 4 8

Week 2 Deadlift (primary stance) Warm Up

80% 400 6 3
RDL 4 8
Barbell or dumbbell row 4 10

Week 3 Deadlift (primary stance) Warm Up

85% 425 4 3
RDL 5 8
Barbell or dumbbell row 4 12

Week 4 Deadlift (primary stance) Warm Up

65% 325 4 3
RDL 2 8
Barbell or dumbbell row 2 8
Day 2 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 500

8 RPE 2 6 Rounding 2,5
Rack pull (bar starts 3-5 inches off the ground) Warm Up
85% 425 5 5

Deadlift (opposite stance) Warm Up

*same weight as week 1 3 6
Rack pull (bar starts 3-5 inches off the ground) Warm Up
90% 450 4 3

Deadlift (opposite stance) Warm Up

*same weight as week 1 5 5
Rack pull (bar starts 3-5 inches off the ground) Warm Up
95% 475 3 2

Deadlift (primary stance) Warm Up

New 1rm with no form deviations 1 1
 Day 1 Weight Sets Reps Day 2

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance)

60% 300 15 1 70%

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance)

65% 325 15 1 75%

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance)

55% 275 15 1 65%
Weight Sets Reps Day 3 Weight Sets Reps

Warm Up Deadlift (primary stance) Warm Up Max

350 10 1 80% 400 5 1 Rounding

Warm Up Deadlift (primary stance) Warm Up

375 10 1 85% 425 5 1

Warm Up Deadlift (primary stance) Warm Up

325 10 1 90% 450 1 1
95% 475 1 1
Keep working up to a max New 1RM 1 1
STOP AS SOON AS THERE'S ANY FORM DEVIATION
500
2,5
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up

80% 400 4 4

Week 2 Deadlift (primary stance) Warm Up

85% 425 3 3

Week 3 Deadlift (primary stance) Warm Up

90% 450 2 1

Week 4 Deadlift (primary stance) Warm Up

New 1RM 1 1
Day 2 Weight Sets Reps Day 3

Deadlift (primary stance, beltless) Warm Up Barbell or dumbbell row

60% 300 10 1 EMOM Hip Thrusts or Glute Bridges

Deadlift (primary stance, beltless) Warm Up Barbell or dumbbell row

60% 300 15 1 EMOM Hip Thrusts or Glute Bridges

Deadlift (primary stance, beltless) Warm Up Barbell or dumbbell row

60% 300 10 1 EMOM Hip Thrusts or Glute Bridges

Deadlift (primary stance, beltless) Warm Up Barbell or dumbbell row

60% 300 20 1 EMOM Hip Thrusts or Glute Bridges
*if you're unused to training beltless, 50-55% may be more appropriate
 Weight Sets Reps

3 8 Max 500
lute Bridges 3 10 Rounding 2,5

4 8
lute Bridges 4 10

4 10
lute Bridges 4 12

5 10
lute Bridges 5 12
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up

80% 400 5 4

Week 2 Deadlift (primary stance) Warm Up

85% 425 4 3

Week 3 Deadlift (primary stance) Warm Up

90% 450 3 1

Week 4 Deadlift (primary stance) Warm Up

New 1RM 1 1
Day 2 Weight Sets Reps Day 3

Deadlift (primary stance, beltless) Warm Up Deadlift (opposite stance)

60% 300 15 1 EMOM
Barbell or dumbbell row
Hip Thrusts or Glute Bridges

Deadlift (primary stance, beltless) Warm Up Deadlift (opposite stance)

60% 300 20 1 EMOM
Barbell or dumbbell row
Hip Thrusts or Glute Bridges

Deadlift (primary stance, beltless) Warm Up Barbell or dumbbell row

60% 300 10 1 EMOM Hip Thrusts or Glute Bridges

Deadlift (primary stance, beltless) Warm Up Deadlift (opposite stance)

60% 300 25 1 EMOM
*if you're unused to training beltless, 50-55% may be more appropriate Barbell or dumbbell row
Hip Thrusts or Glute Bridges
Weight Sets Reps

Warm Up Max 500

2 6 Rounding 2,5
3 8
3 10

Warm Up
3 6
4 8
4 10

4 10
4 12

Warm Up
4 6
5 10
5 12
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up

80% 400 6 4

Week 2 Deadlift (primary stance) Warm Up

85% 425 5 3

Week 3 Deadlift (primary stance) Warm Up

90% 450 4 1

Week 4 Deadlift (primary stance) Warm Up

New 1RM 1 1
Day 2 Weight Sets Reps

Deadlift (primary stance, beltless) Warm Up

60% 300 20 1 EMOM

Deadlift (primary stance, beltless) Warm Up

60% 300 25 1 EMOM

Deadlift (primary stance, beltless) Warm Up

60% 300 15 1 EMOM

Deadlift (primary stance, beltless) Warm Up

60% 300 30 1 EMOM
*if you're unused to training beltless, 50-55% may be more appropriate
Day 3 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 500

3 6 Rounding 2,5
Barbell or dumbbell row 3 8
Hip Thrusts or Glute Bridges 3 10

Deadlift (opposite stance) Warm Up

4 6
Barbell or dumbbell row 4 8
Hip Thrusts or Glute Bridges 4 10

Barbell or dumbbell row 4 10

Hip Thrusts or Glute Bridges 4 12

Deadlift (opposite stance) Warm Up

5 6
Barbell or dumbbell row 5 10
Hip Thrusts or Glute Bridges 5 12