Sample Schedule

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Week 1 Day 1 Day 2 Day 3
Week 2 Day 1 Day 2 Day 3
Week 3 Day 1 Day 2 Day 3
Week 4 Either increase training maxes, add volume, or deload.
Day 1
Weight

Exercise Sets Reps Week 1 Week 2 Week 3 Category

Squat 5 3 80% 80% 80% Power

Deadlift 4 4 80% +10 lbs +10 lbs Strength

Bench Press 4 8 70% + 5 lbs + 5 lbs Hypertrophy

Overhead 4 6-8 RPE 9 RPE 9 RPE 9 Accessory

Press

Chin-ups/ 4 6-8 RPE 9 RPE 9 RPE 9 Accessory

Pull-ups
Day 2
Weight

Exercise Sets Reps Week 1 Week 2 Week 3 Category

Bench Press 5 3 80% 80% 80% Power

Squat 4 4 80% +10 lbs +10 lbs Strength

Deadlift 4 8 70% + 10 lbs + 10 lbs Hypertrophy

Barbell Rows 4 8-12 RPE 8 RPE 8 RPE 8 Accessory

Lateral Raises 4 12-15 RPE 9 RPE 9 RPE 9 Accessory

Day 3
Weight

Exercise Sets Reps Week 1 Week 2 Week 3 Category

Deadlift 5 3 80% 80% 80% Power

Bench Press 4 4 80% +5 lbs +5 lbs Strength

Squat 4 8 70% + 10 lbs + 10 lbs Hypertrophy

Curls 4 10-12 RPE 9 RPE 9 RPE 9 Accessory

Pushdowns 4 10-12 RPE 9 RPE 9 RPE 9 Accessory

Calf Raises 4 12-15 RPE 9 RPE 9 RPE 9 Accessory