To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy)

*full details

INTERMEDIATE 3 DAY DUP TEMPLATE W/ BLOCK PROGRESSION

TM Percentage
Created by u/ichryst / @JoshLiftsRaw 90.00%

Updated TM Increment Cycle

BENCH 51.75 1.25 0
SQUAT 67.5 2.5 0
DEADLIFT 108 2.5 0

WEEK 1
MC 1 MOVEMENT SETS REPS WEIGHT
HYPERTROPHY Comp SQUATS 5 8 47.5 1900
HYPERTROPHY Mid-Grip BENCH TnG 5 8 35 1400
MONDAY

Comp DEADLIFT (Singles) 17 1 75 1275

POWER Comp SQUAT 5 1 55 275

WEDNESDAY

POWER Comp BENCH 5 1 42.5 212.5

Comp DEADLIFT (Singles) 2 1 87.5 175

STRENGTH Comp SQUATS 2 5 57.5 575

1 57.5 57.5
STRENGTH Comp BENCH 2 5 45 450
1 45 45
FRIDAY

STRENGTH Comp DEADLIFT (Singles) 10 1 92.5 925

1 92.5 92.5
56 31 732.5 7290

TOTAL VOLUME
WEEK 1 7,290.00
WEEK 2 7,692.50
WEEK 3 6,927.50
-> File --> Copy) *full details here* - Thanks, Lift Vault

RESSION
Weight Rounding Step Backs (Stall)
2.5 1

Stalls Original TM Original 1RM

0 51.75 57.5
0 67.5 75
0 108 120

WEEK 2
MOVEMENT SETS REPS WEIGHT
HYPERTROPHY Comp SQUATS 5 8 50 2000
HYPERTROPHY Mid-Grip BENCH TnG 5 8 37.5 1500
Comp DEADLIFT (Singles) 17 1 77.5 1317.5

POWER Comp SQUAT 5 1 55 275

POWER Comp BENCH 5 1 42.5 212.5
Comp DEADLIFT (Singles) 2 1 87.5 175

STRENGTH Comp SQUATS 2 5 62.5 625

1 62.5 62.5
STRENGTH Comp BENCH 2 5 50 500
1 50 50
STRENGTH Comp DEADLIFT (Singles) 10 1 97.5 975
1 97.5 97.5
56 31 672.5 7692.5
 1RM CALCULATOR
WEEKLY INCREASE EST. 1RM
STRENGTH HYPERTROPHY 116.65
5 2.5 233.30
349.95

WEEK 3
MOVEMENT SETS REPS WEIGHT
HYPERTROPHY Comp SQUATS 4 8 52.5 1680
HYPERTROPHY Mid-Grip BENCH TnG 4 8 40 1280
Comp DEADLIFT (Singles) 16 1 80 1280

POWER Comp SQUAT 5 1 55 275

POWER Comp BENCH 5 1 42.5 212.5
Comp DEADLIFT (Singles) 2 1 87.5 175

STRENGTH Comp SQUATS 2 4 67.5 540

1 67.5 67.5
STRENGTH Comp BENCH 2 4 55 440
1 55 55
STRENGTH Comp DEADLIFT (Singles) 9 1 102.5 922.5
1 102.5 102.5
52 29 705 6927.5
 1RM CALCULATOR
REPS WEIGHT
5 100
5 200
5 300

WEEK 4 Deload INSTRUCTIONS

MOVEMENT SETS REPS WEIGHT ONLY FILL IN THE GREEN CELLS
HYPERTROPHY Comp SQUATS 3 3 70% Input 1RM's in J7-J9 & set your TM% in E4
HYPERTROPHY Mid-Grip BENCH TnG 3 3 70% Set your custom weekly increases in K7 & L7
Comp DEADLIFT (Singles) 3 1 70% Set your increase every cycle in E7-E9
Set your step backs in I4 (this is how many cycle's
If you are unable to hit all prescribed reps by the
POWER Comp SQUAT 3 1 80% If you are able to hit all prescribed reps increase
POWER Comp BENCH 3 1 80%
Comp DEADLIFT (Singles) 2 1 80%

STRENGTH Comp SQUATS 1 2 90%

STRENGTH Comp BENCH 1 2 90%

STRENGTH Comp DEADLIFT (Singles) 3 1 90%

t your TM% in E4
ncreases in K7 & L7
ycle in E7-E9
(this is how many cycle's you go back after every stall)
l prescribed reps by the end of week 3 increase stalls (G7-G9) by 1
rescribed reps increase cycle (C7-C9) by 1
To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details

INTERMEDIATE 3 DAY DUP TEMPLATE W/ BLOCK PROGRESSION

TM Percentage
Created by u/ichryst / @JoshLiftsRaw 90.00%

Updated TM Increment Cycle

BENCH 51.75 1.25 0
SQUAT 67.5 2.5 0
DEADLIFT 108 2.5 0

WEEK 5
MC 2 MOVEMENT SETS REPS WEIGHT
HYPERTROPHY Comp SQUATS 4 8 50 1600
HYPERTROPHY Mid-Grip BENCH TnG 4 8 40 1280
MONDAY

Comp DEADLIFT (Singles) 16 1 80 1280

POWER Comp SQUAT 4 1 57.5 230

WEDNESDAY

POWER Comp BENCH 4 1 45 180

Comp DEADLIFT (Singles) 2 1 92.5 185

STRENGTH Comp SQUATS 2 4 60 480

1 60 60
STRENGTH Comp BENCH 2 4 47.5 380
1 47.5 47.5
FRIDAY

Comp DEADLIFT (Singles) 8 1 97.5 780

1 97.5 97.5
49 29 677.5 6502.5

TOTAL VOLUME
WEEK 5 6,502.50
WEEK 6 5,447.50
WEEK 7 5,342.50
-> File --> Copy) *full details here* - Thanks, Lift Vault

RESSION
Weight Rounding Step Backs (Stall)
2.5 1

Stalls Original TM Original 1RM

0 51.75 57.5
0 67.5 75
0 108 120

WEEK 6
MOVEMENT SETS REPS WEIGHT
HYPERTROPHY Comp SQUATS 3 8 52.5 1260
HYPERTROPHY Mid-Grip BENCH TnG 3 8 42.5 1020
Comp DEADLIFT (Singles) 15 1 82.5 1237.5

POWER Comp SQUAT 3 1 57.5 172.5

POWER Comp BENCH 3 1 45 135
Comp DEADLIFT (Singles) 2 1 92.5 185

STRENGTH Comp SQUATS 2 3 65 390

1 65 65
STRENGTH Comp BENCH 2 3 52.5 315
1 52.5 52.5
Comp DEADLIFT (Singles) 6 1 102.5 615
1 102.5 102.5
42 27 710 5447.5
 1RM CALCULATOR
WEEKLY INCREASE EST. 1RM
STRENGTH HYPERTROPHY 148.73
5 2.5 113.73
174.98

WEEK 7
MOVEMENT SETS REPS WEIGHT
HYPERTROPHY Comp SQUATS 3 8 55 1320
HYPERTROPHY Mid-Grip BENCH TnG 3 8 45 1080
Comp DEADLIFT (Singles) 15 1 85 1275

POWER Comp SQUAT 3 1 57.5 172.5

POWER Comp BENCH 3 1 45 135
Comp DEADLIFT (Singles) 2 1 92.5 185

STRENGTH Comp SQUATS 2 2 70 280

1 70 70
STRENGTH Comp BENCH 2 2 57.5 230
1 57.5 57.5
Comp DEADLIFT (Singles) 5 1 107.5 537.5
1 107.5 107.5
41 25 742.5 5342.5
1RM CALCULATOR
REPS WEIGHT
5 127.5
5 97.5
5 150

WEEK 8 Deload / Max INSTRUCTIONS

MOVEMENT SETS REPS WEIGHT ONLY FILL IN THE GREEN CELLS
Input 1RM's in J7-J9 & set your TM% in E4
Set your custom weekly increases in K7 & L7
Set your increase every cycle in E7-E9
Set your step backs in I4 (this is how many cycle
If you are unable to hit all prescribed reps by th
If you are able to hit all prescribed reps increas
 THE GREEN CELLS
in J7-J9 & set your TM% in E4
om weekly increases in K7 & L7
ease every cycle in E7-E9
p backs in I4 (this is how many cycle's you go back after every stall)
able to hit all prescribed reps by the end of week 3 increase stalls (G7-G9) by 1
e to hit all prescribed reps increase cycle (C7-C9) by 1