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Squat Bench DeadlifPress Start by filling in your 1RM (1 Rep Max) in the yellow boxes

1RM 170 110 170 75 1RM It will then calculate a Training Max to base your program off by takin
TM 152.5 100 152.5 67.5 TM After each cycle you add weight to the Training Max box. Usually 2.5-

Week 1
Squat Deadlift Bench Squat
% Weight Sets Reps % Weight Sets Reps % Weight Sets Reps %
40% 60 1 5 40% 60 1 5 40% 40 1 5 40%
50% 77.5 1 5 50% 77.5 1 5 50% 50 1 5 50%
60% 92.5 1 3 60% 92.5 1 3 60% 60 1 3 60%
65% 100 1 5 65% 100 1 5 65% 65 1 5 70%
75% 115 1 5 75% 115 1 5 75% 75 1 5 80%
85% 130 1 5+ 85% 130 1 5+ 85% 85 1 5+ 90%
65% 100 5 5 65% 100 5 5 65% 65 5 5 70%
Bench Press Squat Bench
40% 40 1 5 40% 27.5 1 5 40% 60 1 5 40%
50% 50 1 5 50% 35 1 5 50% 77.5 1 5 50%
60% 60 1 3 60% 40 1 3 60% 92.5 1 3 60%
65% 65 1 5 65% 45 1 5 65% 100 1 5 70%
75% 75 1 5 75% 50 1 5 75% 115 1 5 80%
85% 85 1 5+ 85% 57.5 1 5+ 85% 130 1 5+ 90%
65% 65 5 5 65% 45 5 5 65% 100 5 5 70%
Assistance Assistance Assistance Assistance

DELOAD WHEN SQUAT = 202.5


Assistance work:
Each day, pick one/two exercises from each category and perform a total of 50-100 total reps
Do whatever set/rep scheme you want. example for 'push' could be 4x10 of dips and 4x10 of tricep extensions for 80 total r
PUSH:
dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
PULL:
chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core:
any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swin
the yellow boxes
e your program off by taking 90% of your 1RM
ning Max box. Usually 2.5-5kg

Week 2
Squat Deadlift Bench Squat
Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets
60 1 5 40% 60 1 5 40% 40 1 5 40% 60 1
77.5 1 5 50% 77.5 1 5 50% 50 1 5 50% 77.5 1
92.5 1 3 60% 92.5 1 3 60% 60 1 3 60% 92.5 1
107.5 1 3 70% 107.5 1 3 70% 70 1 3 75% 115 1
122.5 1 3 80% 122.5 1 3 80% 80 1 3 85% 130 1
137.5 1 3+ 90% 137.5 1 3+ 90% 90 1 3+ 95% 145 1
107.5 5 5 70% 107.5 5 5 70% 70 5 5 75% 115 5
Bench Press Squat Bench
40 1 5 40% 27.5 1 5 40% 60 1 5 40% 40 1
50 1 5 50% 35 1 5 50% 77.5 1 5 50% 50 1
60 1 3 60% 40 1 3 60% 92.5 1 3 60% 60 1
70 1 3 70% 47.5 1 3 70% 107.5 1 3 75% 75 1
80 1 3 80% 55 1 3 80% 122.5 1 3 85% 85 1
90 1 3+ 90% 60 1 3+ 90% 137.5 1 3+ 95% 95 1
70 5 5 70% 47.5 5 5 70% 107.5 5 5 75% 75 5
Assistance Assistance Assistance Assistance

Progression;
After each Cycle add 2.5-5kg to squat and deadlift
ep extensions for 80 total reps After each cycle add 1.25-2.5kg to bench and Press
Every second cycle you can do a deload if you feel like it;

Log your rep PRs in the PR sheet

squats, KB snatches, swings


Week 3
Squat Deadlift Bench
Reps % Weight Sets Reps % Weight Sets Reps
5 40% 60 1 5 40% 40 1 5
5 50% 77.5 1 5 50% 50 1 5
3 60% 92.5 1 5 60% 60 1 5
5 75% 115 1 5 75% 75 1 5
3 85% 130 1 3 85% 85 1 3
1+ 95% 145 1 1+ 95% 95 1 1+
5 75% 115 5 5 75% 75 5 5
Bench Press Squat
5 40% 27.5 1 5 40% 60 1 5
5 50% 35 1 5 50% 77.5 1 5
3 60% 40 1 3 60% 92.5 1 3
5 75% 50 1 5 75% 115 1 5
3 85% 57.5 1 3 85% 130 1 3
1+ 95% 65 1 1+ 95% 145 1 1+
5 75% 50 5 5 75% 115 5 5
ssistance Assistance Assistance

you feel like it;


Squat 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Bench 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0 0 0 0
Deadlift 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Press 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0

For each lift, fill in your xRM in the white boxes


The line under will show your Estimated 1RM
PR SHEET
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0.00 0.00
6.00 7.00 8.00 9.00 10.00 11.00
0 0 0 0 0 0
0 0 0 0 0 0
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0 0
6.00 7.00 8.00 9.00 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0 0 0
12 13 14 15 Squat
0 0 0 0 Rep max
0.00 0.00 0.00 0.00 E1RM
12.00 13.00 14.00 15.00 Paused Bench
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Deadlift
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Press
0 0 0 0 Rep max
0 0 0 0 E1RM