Get-up Ethos Program

Assumptions for the following examples:

Males
1RM / 100% 90% 85% 75% 65% 60% 50%
60% is working weight*
48kg 44kg 40kg 36kg 32kg 28kg 24kg

Females
1RM / 100% 90% 85% 75% 65% 60% 50%
60% is working weight*
24kg 22kg 20kg 18kg 16kg 14kg 12kg
 Phase 1: Practice Week 1 (perform on both arms) Week 2 (perform on both arms)
Day 1 L 4x1 w/60% 4x1 w/60%
Day 2 M 3x1 w/65% 3x1 w/65%
Day 3 H 3x1 w/75% 3x1 w/75%
Day 4 L 4x1 w/60% 4x1 w/60%
Day 5 M 3x1 w/60% 3x1 w/60%
# lifts per week 34 34
kg p/wk Men T:1024kg - Avg:30kg T:1024kg - Avg:30kg
kg p/wk women T:512kg - Avg:15kg T:512kg - Avg:15kg
Phase 2: Accumulation Week 5 (perform on both arms) Week 6 (perform on both arms)
Day 1 3x3 w/50% 3x3 w/50%
Day 2 3x2 w/65% 3x2 w/65%
Day 3 3x1 w/75% 3x1 w/75%
Day 4 3x3 w/50% 3x3 w/50%
Day 5 3x2 w/65% 3x2 w/65%
# lifts per week 66 66
kg p/wk Men T:1752kg - Avg:26kg T:1752kg - Avg:26kg
kg p/wk women T:876kg - Avg:13kg T:876kg - Avg:13kg
Phase 3: Mass Week 9 Week 10
Day 1 1x1 w/75%-2x1 w/85% 1x1 w/75%-2x1 w/85%
Day 2 3x2 w/65% 3x2 w/65%
Day 3 1x1 w/75%-2x1 w/85% 1x1 w/75%-2x1 w/85%
Day 4 3x2 w/65% 3x2 w/65%
Day 5 1x2 w/65%-1x1w/75% 1x2 w/65%-1x1w/75%
Retest 1x1 w/40kg 1x1 w/48kg 1x1 w/52kg
# lifts per week 42 42
kg p/wk Men T:1440kg - Avg:34kg T:1440kg - Avg:34kg
kg p/wk women T:720kg - Avg:17kg T:720kg - Avg:17kg
 Week 3 (perform on both arms) Week 4 (perform on both arms)
3x1 w/65% 4x1 w/65%
3x1 w/75% 3x1 w/75%
2x1 w/85% 3x1 w/75%
3x1 w/65% 4x1 w/65%
3x1 w/65% 3x1 w/65%
28 34
T:925kg - Avg:34kg T:1136kg - Avg:33kg
T:476kg - Avg:17kg T: 568- Avg:16.5
Week 7 (perform on both arms) Week 8 (perform on both arms)
1x3 w/60% - 1x2 w75% - 1x1 w/85% 1x3 w/60% - 1x2 w75% - 1x1 w/85%
2x3 w/50% - 1x2 w/65% 2x3 w/50% - 1x2 w/65%
3x2 w/75% 3x2 w/75%
1x3 w/60% - 1x2 w75% - 1x1 w/85% 1x3 w/60% - 1x2 w75% - 1x1 w/85%
3x2 w/65% 3x2 w/65%
64 64
T2010kg: - Avg:31kg T2010kg: - Avg:31kg
T:1005kg - Avg:15.5kg T:1005kg - Avg:15.5kg
Week 11 Week 12
2x1 w/75%-2x1w/85% 1x1 w/75%- 1x1 w/85% 1x1 w/90%
2x1 w/85%-1x1 w/90% Rest
3x1 w/85% 1x1 w/75%- 1x1 w/85% 1x1 w/95%
1x1 w/75%- 1x1 w/85% 1x1 w/90% Rest
2x1 w/85% 3x1 w/65%
1x1 w/40kg 1x1 w/48kg 1x1 w/52kg
30 18
T1192:kg - Avg:39kg T:648kg - Avg:36kg
T:596kg - Avg:20kg T:324kg - Avg:18kg