Units (lbs=1, Kg = 0) 0

Only change red AMRAP cells and initial 1RMs

1RM
Squat 170
Bench 115
Deadlif 160

Week 1 - Day 1
Exercise Sets Reps Percentage Weight
Squat 2 9 72.5% 122.5
Bench 2 9 72.5% 82.5
Deadlif 2 7 72.5% 115

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage Weight
Squat 3 7 77.5% 132.5
Bench 3 7 77.5% 90
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage Weight
Deadlif 2 4 82.5% 132.5
Bench 3 3 82.5% 95
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage Weight
Squat 3 5 82.5% 140
Leg hypertrophy

Day 7
Rest

Phase 1: Accumulation Phase

Week 2 - Day 1 Week 3 - Day 1
Exercise Sets Reps Percentage Weight Exercise
Squat 3 9 72.5% 122.5 Squat
Bench 3 9 72.5% 82.5 Bench
Deadlif 2 7 72.5% 115 Deadlif

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps Percentage Weight Exercise
Squat 3 7 77.5% 132.5 Squat
Bench 3 7 77.5% 90 Bench
Leg hypertrophy Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps Percentage Weight Exercise
Deadlif 2 4 82.5% 132.5 Deadlif
1 AMRAP 82.5% 132.5
Bench 4 5 82.5% 95 Bench
1 AMRAP 82.5% 95
Upper-body hypertrophy Upper-body hypertrophy

Day 6 Day 6
Exercise Sets Reps Percentage Weight Exercise
Squat 3 5 82.5% 140 Squat
1 AMRAP 82.5% 140
Leg hypertrophy Leg hypertrophy

Day 7 Day 7 Rest Rest .

Day 1 Week 4 .Phase eek 3 .5 Rest 1 AMRAP 86.5 Squat 3 4 7 77.5% 147.5 1 AMRAP 86.5% 100 Exercise Sets 1 AMRAP 86.5% 147.5% 137.5 Squat 4 3 9 72.5% 137.5 Day 6 3 5 86.5% 132.5% 115 Deadlif 2 Day 2 pper hypertrophy day Upper hypertrophy day Day 3 Sets Reps Percentage Weight Exercise Sets 4 7 77.5% 122.5 g hypertrophy .5% 100 Squat 1 pper-body hypertrophy Bench 1 Deadlif 1 Sets Reps Percentage Weight Day 7 4 5 86.5% 82.5 Bench 4 3 7 72.5% 90 Bench 3 g hypertrophy Deadlif 2 Day 4 Rest Day 5 Sets Reps Percentage Weight Rest 2 4 86.Day 1 Sets Reps Percentage Weight Exercise Sets 3 9 72.

.

0% 120 Squat 3 6 5 70.0% 92.0% 80 Bench 3 6 4 75.0% 145 AMRAP 85.0% 135 Squat 2 8 4 80.Day 1 Reps Percentage Weight Exercise Sets Reps 4 80.0% 120 Leg hypertrophy Day 4 Rest Day 5 Exercise Sets Reps Deadlif 3 3 Bench 4 4 Reps Percentage Weight Upper-body hypertrophy AMRAP 85.0% 120 Deadlif 2 6 Day 2 Upper hypertrophy day Day 3 Reps Percentage Weight Exercise Sets Reps 5 70.0% 97.5 Bench 2 8 4 75. New 1RM Squat Bench Deadlif Week 5 .0% 135 Exercise Sets Reps Squat 4 4 Leg hypertrophy Day 7 Rest .5 Day 6 AMRAP 85.

0% #VALUE! Deadlif 3 3 85.0% #VALUE! Bench 3 8 75. Week 6 .0% #VALUE! Squat 3 8 75.0% #VALUE! Squat 4 6 80.0% #VALUE! 1 AMRAP Bench 4 4 1 AMRAP Upper-body hypertrophy Percentage Weight 85.0% #VALUE! Day 6 Exercise Sets Reps Squat 4 4 1 AMRAP Leg hypertrophy .Day 1 Percentage Weight Exercise Sets Reps 75.0% #VALUE! Deadlif 3 6 Day 2 Upper hypertrophy day Day 3 Percentage Weight Exercise Sets Reps 80.0% #VALUE! Bench 4 6 Leg hypertrophy Day 4 Rest Day 5 Percentage Weight Exercise Sets Reps 80.

Day 7 Rest .

0% #VALUE! Deadlif 3 3 85.0% #VALUE! Deadlif 4 6 Day 2 Upper hypertrophy day Day 3 Percentage Weight Exercise Sets Reps 80.0% #VALUE! Bench 4 4 85.0% #VALUE! 1 AMRAP Upper-body hypertrophy Day 6 Percentage Weight Exercise Sets Reps 85.Day 1 Percentage Weight Exercise Sets Reps 75. Phase 2: Transition Phase Week 7 .0% #VALUE! Squat 5 6 80.0% #VALUE! 1 AMRAP 85.0% #VALUE! Bench 5 6 Leg hypertrophy Day 4 Rest Day 5 Percentage Weight Exercise Sets Reps 85.0% #VALUE! 1 AMRAP Leg hypertrophy .0% #VALUE! Squat 4 4 85.0% #VALUE! Squat 4 8 75.0% #VALUE! Bench 4 8 75.

Day 7 Rest .

0% #VALUE! Squat 5 3 75.0% #VALUE! Rest 89. Week 8 .0% #VALUE! 89.0% #VALUE! Day 6 89.0% #VALUE! Bench 4 4 Deadlif 3 4 Day 4 Rest Day 5 Percentage Weight Rest 89.0% #VALUE! Deadlif 3 3 Day 2 Upper hypertrophy day Day 3 Percentage Weight Exercise Sets Reps 80.0% #VALUE! Squat 1 AMRAP Bench 1 AMRAP Deadlif 1 AMRAP Percentage Weight Day 7 89.0% #VALUE! .0% #VALUE! Exercise Sets Reps 89.Day 1 Percentage Weight Exercise Sets Reps 75.0% #VALUE! Bench 5 5 75.0% #VALUE! Squat 4 4 80.

.

0% #VALUE! Bench 3 5 82.5% 82.5% Percentage Weight Upper-body hypertrophy 87.5% #VALUE! Day 6 87.5% #VALUE! Squat 3 7 77.0% #VALUE! Leg hypertrophy Day 4 Rest Day 5 Exercise Sets Reps Percentage Deadlif 3 2 87.5% 70.5% #VALUE! Bench 3 7 77.5% #VALUE! Deadlif 3 5 77.Day 1 Percentage Weight Exercise Sets Reps Percentage 82.5% 77.5% 70.5% #VALUE! 87. New 1RM Squat Bench Deadlif Week 9 .5% Bench 4 3 87.5% Leg hypertrophy Day 7 Rest .0% #VALUE! Squat 3 5 82.5% #VALUE! Exercise Sets Reps Percentage Squat 4 3 87.5% Day 2 Upper hypertrophy day Day 3 Percentage Weight Exercise Sets Reps Percentage 70.

5% #VALUE! Deadlif 4 5 77.5% Upper-body hypertrophy Weight #VALUE! Day 6 Exercise Sets Reps Percentage Squat 4 3 87.5% #VALUE! Bench 4 5 82.5% 1 AMRAP 87.5% #VALUE! Bench 4 7 77.5% Bench 4 3 87.Day 1 Weight Exercise Sets Reps Percentage #VALUE! Squat 4 7 77.5% #VALUE! 1 AMRAP 87.5% Leg hypertrophy Day 4 Rest Day 5 Weight Exercise Sets Reps Percentage #VALUE! Deadlif 3 2 87.5% Leg hypertrophy .5% Day 2 Upper hypertrophy day Day 3 Weight Exercise Sets Reps Percentage #VALUE! Squat 4 5 82. Phase 3: Inte Week 10 .5% 1 AMRAP 87.

Day 7 Rest .

5% #VALUE! Bench 5 7 77.5% #VALUE! 1 AMRAP 91.5% #VALUE! Bench 4 3 91.5% #VALUE! 1 AMRAP 91.5% Upper-body hypertrophy Day 6 Weight Exercise Sets Reps Percentage #VALUE! Squat 4 3 91. Phase 3: Intensity/Overreaching phase Week 11 .5% #VALUE! Bench 5 5 82.Day 1 Weight Exercise Sets Reps Percentage #VALUE! Squat 5 8 77.5% Leg hypertrophy .5% Day 2 Upper hypertrophy day Day 3 Weight Exercise Sets Reps Percentage #VALUE! Squat 5 5 82.5% Leg hypertrophy Day 4 Rest Day 5 Weight Exercise Sets Reps Percentage #VALUE! Deadlif 4 2 91.5% #VALUE! 1 AMRAP 91.5% #VALUE! Deadlif 5 5 77.

Day 7 Rest .

5% Leg hypertrophy .5% Leg hypertrophy Day 4 Rest Day 5 Weight Exercise Sets Reps Percentage #VALUE! Deadlif 5 2 95.5% #VALUE! Bench 5 7 72.5% #VALUE! Bench 6 5 82.5% #VALUE! Deadlif 6 5 72.5% Day 2 Upper hypertrophy day Day 3 Weight Exercise Sets Reps Percentage #VALUE! Squat 6 5 82.5% #VALUE! 1 AMRAP 95.Day 1 Weight Exercise Sets Reps Percentage #VALUE! Squat 5 7 72.5% #VALUE! Bench 5 3 95.5% #VALUE! 1 AMRAP 95.5% #VALUE! 1 AMRAP 95.5% Upper-body hypertrophy Day 6 Weight Exercise Sets Reps Percentage #VALUE! Squat 5 3 95. Week 12 .

Day 7 .

0% #VALUE! #VALUE! 1 1 102.5% #VALUE! Day 2 Full body hypertrophy day Day 3 Weight Exercise Sets Reps Percentage Weight #VALUE! Squat 4 4 72.0% #VALUE! .5% #VALUE! #VALUE! Bench 4 4 72.0% #VALUE! Weight 1 1 98.0% #VALUE! 1 1 98. Phase 4: Taper/Retest Phase Week 13 .0% #VALUE! Bench 1 1 92.0% #VALUE! 1 1 102.Day 1 .0% #VALUE! 1 1 98.Taper Weight Exercise Sets Reps Percentage Weight #VALUE! Squat 5 3 82.5% #VALUE! Deadlif 3 3 70.0% #VALUE! Day 4 Rest Day 5 Weight Rest #VALUE! #VALUE! Day 6 #VALUE! Exercise Sets Reps Percentage Weight #VALUE! Squat 1 1 92.5% #VALUE! #VALUE! Bench 5 3 82.5% #VALUE! #VALUE! Deadlif 3 3 77.0% #VALUE! #VALUE! Deadlif 1 1 92.

1 1 102.0% #VALUE! Day 7 Rest .