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Complete the fields in blue, and excel will automatically formulate your workouts, e
Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
If you ever fail a required rep, reduce your max by 2.5%.
gth Program
DL.
Week 1 - Muscular Conditioning (W/ Moderate Difficulty)
###
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 160 x10 215 x10 240 x8 250
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
###
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 255 xMR
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
fficulty)
x6
x6
x6
x8
x8
x8-12
x8-12
x6
x6
x8
x8
x8-12
x8-12
x8
x6
x8
x8
x8-12
x8-12
Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)
###
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 445 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the follow
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 s
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest b
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
Sunday, December 1, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 250 xMR
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
gher Difficulty)
10 set.
x8-12
x8-12
x8-12
x8-12
Week 3 - Linear Max OT Phase
Monday, December 2, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 475 x4-6 475 x4-6 475 x4-6
Deadlift Warm Up 525 x3-6 525 x3-6
No Accessory Lifts
###
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 270 x4-6 270 x4-6 270 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
Friday, December 6, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 480 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts
Saturday, December 7, y
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 275 x4-6 275 x4-6 275 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
Week 4 - Heavy Weight Acclimation
Monday, December 9, y
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 490 x3 495 x3 500 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
###
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 500 x3 525 x1-2
Deadlift Warm Up 545 x3 570 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
x6
x8
x8
x8-12
x8-12
Week 5 - High Intensity Strength
###
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 310 x1-4
Dumbbell Row Warm Up x8 x6 x6
Standing Dumbbell OHP Warm Up x8 x6 x6
Weighted Pull-up Warm Up x8 x6 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
Determining Projected M
Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if