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Magnusson/ Ortmayer Routine
Week 1 Warm Up
4 4 295 135
2 2 340 155
1 8+ 295 135
If you hit all reps on Week 1 continue to Week 2, if not redo Week 1.
Week 2 Warm Up
4 4 295 135
1 2 340 155
1 2 380 172.5
1 8+ 295 135
If you hit all reps on Week 2 continue to Week 3, if not redo Week 2.
Week 3 Warm Up
4 4 310 140
1 2 350 160
1 2 390 180
1 8+ 310 140
Week 5 Warm Up
4 4 310 140
1 2 350 160
1 2 390 180
1 8+ 310 140
If you hit all reps on Week 5 continue to Week 6, if not redo Week 5.
Week 6 Warm Up
4 4 320 145
1 2 360 165
1 2 405 182.5
1 8+ 320 145
If you hit all reps on Week 6 continue to Week 7, if not redo Week 6.
Week 7 Warm Up
4 4 330 150
1 2 370 170
1 2 415 190
1 8+ 330 150
Week 9 Warm Up
4 4 330 150
1 2 370 170
1 2 415 190
1 8+ 330 150
If you hit all reps on Week 9 continue to Week 10, if not redo Week 9.
Week 10 Warm Up
4 4 340 155
1 2 385 175
1 2 425 192.5
1 8+ 340 155
If you hit all reps on Week 10 continue to Week 11, if not redo Week 10.
Week 11 Warm Up
4 4 350 160
1 2 395 180
1 2 435 200
1 8+ 350 160