Unfuck Your Program: 10 Weeks of Periodiz

READ THE INSTRUCTION

Enter your 1RM for each of the following lifts.
Squat 210
Bench Press 145
Deadlif 235
Overhead Press 75

If you don't know your 1RM, calculate it here.

You may choose to change the percentages used.

Week 1 65.0%
Week 2 70.0%
Week 3 75.0%
Week 4 80.0%
Week 5 82.5%
Week 6 85.0%
Week 7 87.5%
Week 8 90.0%
Week 9 92.5%
Week 10 95.0%

A few things to keep in mind:

The weekly split is a four-day full-body routine, with two heavy days and two light days. The light days use close v
competition lifs. While you can change any of the exercises in the program to suit your needs, I highly recomme
full 10-week program as written before making any changes.
Poundages do not matter for assistance work (marked in light shading). You should choose a weight that you can
perform somewhere between 10 and 20 reps per set. Do not train to failure.
If you unfamiliar with any of the assistance work in the program, check out my YouTube page for demonstrations.

About the program:

If you're coming from the Unfuck Your Program beginner template, you'll notice that we've made some substantia
routine. These are explained in more detail in the YouTube video above – please watch it in its entirety before ask
basic periodization framework of the original Unfuck Your Program template remains intact, and if you used that
changes to the weekly percentages, I recommend that you make the same changes here. My hope is that as you
templates, you're able to distinguish patterns and learn how your body responds to different methods, so that yo
programs more effectively.
 Volume/Intensity Correlation
40

35

30

25

20

15

10

0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Wee
 of Periodization, Intermediate Program
NSTRUCTIONS FIRST!

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Number of Reps (for reference only)

36
30
24
18
15
12
9
6
6
4

e light days use close variations of the

eeds, I highly recommend that you complete the

e a weight that you can handle under control, and

ge for demonstrations.

e made some substantial changes to the training

n its entirety before asking any questions. The
t, and if you used that one successfully, and made
My hope is that as you progress through these
nt methods, so that you can write your own
 100.0%

95.0%

90.0%

85.0%

80.0%

75.0%

70.0%

65.0%

60.0%

55.0%

50.0%
7 Week 8 Week 9 Week 10
njoyed this program? Follow me on
social media for more!
instagram
YouTube
EliteFTS
Visit my website
 Unfuck Your Program: 10 Weeks of P

Week 1
Day 1 Set 1 Set 2
Squat 135 x12 135
Bench Press 95 x12 95
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 50 x12 50
Deadlif 155 x12 155
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 110 x12 110
Close Grip Bench Press 75 x12 75
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 115 x12 115
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 2
Day 1 Set 1 Set 2
Squat 145 x10 145
Bench Press 100 x10 100
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 55 x10 55
Deadlif 165 x10 165
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 115 x10 115
Close Grip Bench Press 80 x10 80
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
 Day 4
Switch-Stance Deadlif 125 x10 125
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **

Week 3
Day 1 Set 1 Set 2
Squat 160 x8 160
Bench Press 110 x8 110
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 55 x8 55
Deadlif 175 x8 175
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 130 x8 130
Close Grip Bench Press 90 x8 90
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 130 x8 130
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 4
Day 1 Set 1 Set 2
Squat 170 x6 170
Bench Press 115 x6 115
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 60 x6 60
Deadlif 190 x6 190
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 135 x6 135
Close Grip Bench Press 90 x6 90
 Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlif 145 x6 145
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** 10 **

** Please see note on the "Start Here" tab.

10 Weeks of Periodization

Set 2 Set 3
x12 135 x12
x12 95 x12
x12 @10 x12
x12 @10 x12

x12 50 x12
x12 155 x12
x12 @10 x12
xMAX ** xMAX

x12 110 x12

x12 75 x12
x12 @10 x12
x12 @10 x12

x12 115 x12

x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x10 145 x10
x10 100 x10
x10 @10 x10
x10 @10 x10

x10 55 x10
x10 165 x10
x10 @10 x10
xMAX ** xMAX

x10 115 x10

x10 80 x10
x10 @10 x10
x10 @10 x10
 x10 125 x10
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x8 160 x8
x8 110 x8
x12 @10 x12
x12 @10 x12

x8 55 x8
x8 175 x8
x12 @10 x12
xMAX ** xMAX

x8 130 x8
x8 90 x8
x12 @10 x12
x12 @10 x12

x8 130 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x6 170 x6
x6 115 x6
x10 @10 x10
x10 @10 x10

x6 60 x6
x6 190 x6
x10 @10 x10
xMAX ** xMAX

x6 135 x6
x6 90 x6
x10 @10 x10
x10 @10 x10

x6 145 x6
x10 @10 x10
x10 @10 x10
10 ** 10
 Unfuck Your Program: 10 Weeks of P

Week 5
Day 1 Set 1 Set 2
Squat 175 x5 175
Bench Press 120 x5 120
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 60 x5 60
Deadlif 195 x5 195
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 140 x5 140
Close Grip Bench Press 95 x5 95
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 145 x5 145
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 6
Day 1 Set 1 Set 2
Squat 180 x4 180
Bench Press 125 x4 125
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 65 x4 65
Deadlif 200 x4 200
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 145 x4 145
Close Grip Bench Press 100 x4 100
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
 Day 4
Switch-Stance Deadlif 150 x4 150
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

Week 7
Day 1 Set 1 Set 2
Squat 185 x3 185
Bench Press 125 x3 125
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 65 x3 65
Deadlif 205 x3 205
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 150 x3 150
Close Grip Bench Press 100 x3 100
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 155 x8 155
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 8
Day 1 Set 1 Set 2
Squat 190 x3 190
Bench Press 130 x3 130
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 70 x3 70
Deadlif 210 x3 210
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 150 x3 150
Close Grip Bench Press 105 x3 105
 Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlif 160 x3 160
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

** Please see note on the "Start Here" tab.

10 Weeks of Periodization

Set 2 Set 3
x5 175 x5
x5 120 x5
x10 @10 x10
x10 @10 x10

x5 60 x5
x5 195 x5
x10 @10 x10
xMAX ** xMAX

x5 140 x5
x5 95 x5
x10 @10 x10
x10 @10 x10

x5 145 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x4 180 x4
x4 125 x4
x8 @10 x8
x8 @10 x8

x4 65 x4
x4 200 x4
x8 @10 x8
xMAX ** xMAX

x4 145 x4
x4 100 x4
x8 @10 x8
x8 @10 x8
 x4 150 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX

Set 2 Set 3
x3 185 x3
x3 125 x3
x10 @10 x10
x10 @10 x10

x3 65 x3
x3 205 x3
x10 @10 x10
xMAX ** xMAX

x3 150 x3
x3 100 x3
x10 @10 x10
x10 @10 x10

x8 155 x8
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x3
x3
x8 @10 x8
x8 @10 x8

x3
x3
x8 @10 x8
xMAX ** xMAX

x3
x3
x8 @10 x8
x8 @10 x8

x3
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
 Unfuck Your Program: 10 Weeks of P

Week 9
Day 1 Set 1 Set 2
Squat 195 x2 195
Bench Press 135 x2 135
Abs ** xMAX **
Day 2
Overhead Press 70 x2 70
Deadlif 215 x2 215
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 155 x2 155
Close Grip Bench Press 110 x2 110
Dip @8 x8 @9

Week 10
Day 1 Set 1 Set 2
Overhead Press 70 x2 70
Deadlif 225 x2 225
Chest-Supported Row ** 10 **
Day 2
Squat 200 x2 200
Bench Press 140 x2 140
Dip ** 10 **

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST

10 Weeks of Periodization

Set 2 Set 3
x2 195 x2
x2 135 x2
xMAX ** xMAX

x2 70 x2
x2 215 x2
x8 @10 x8

x2 155 x2
x2 110 x2
x8 @10 x8

Set 2
x2
x2
10 ** 10

x2
x2
10 ** 10