Only Change Red Amrap Cells and Initial 1Rms: Units (Lbs 1, KG 0)

Units (lbs=1, Kg = 0) 1
Only change red AMRAP cells and initial 1RMs
1RM
Squat 180
Bench 115
Deadlif 235
Week 1 - Day 1
Exercise Sets Reps Percentage Weight
Squat 2 9 72.5% 130
Bench 2 9 72.5% 85
Deadlif 2 7 72.5% 170
Day 2
Upper hypertrophy day
Day 3
Squat 3 7 77.5% 140
Bench 3 7 77.5% 90
Leg hypertrophy
Day 4
Rest
Day 5
Deadlif 2 4 82.5% 195
Bench 3 3 82.5% 95
Upper-body hypertrophy
Day 6
Squat 3 5 82.5% 150
Leg hypertrophy
Day 7
Rest
Phase 1: Accumulation Phase
Week 2 - Day 1 Week 3 - Day 1

Exercise Sets Reps Percentage Weight Exercise
Squat 3 9 72.5% 130 Squat
Bench 3 9 72.5% 85 Bench
Deadlif 2 7 72.5% 170 Deadlif
Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day
Day 3 Day 3
Leg hypertrophy Leg hypertrophy
Day 4 Day 4
Rest Rest
Day 5 Day 5
Deadlif 2 4 82.5% 195 Deadlif
1 AMRAP 82.5% 195
1 AMRAP 82.5% 95
Upper-body hypertrophy Upper-body hypertrophy
Day 6 Day 6
1 AMRAP 82.5% 150
Leg hypertrophy Leg hypertrophy
Day 7 Day 7
Rest Rest
Phase
Week 3 - Day 1 Week 4 - Day 1

Sets Reps Percentage Weight Exercise Sets
3 9 72.5% 130 Squat 4
3 9 72.5% 85 Bench 4
3 7 72.5% 170 Deadlif 2
Day 2
pper hypertrophy day Upper hypertrophy day
Day 3
Sets Reps Percentage Weight Exercise Sets
4 7 77.5% 140 Squat 3
4 7 77.5% 90 Bench 3
eg hypertrophy Deadlif 2
Day 4
Rest
Day 5
Sets Reps Percentage Weight Rest
2 4 86.5% 205
1 AMRAP 86.5% 205 Day 6
3 5 86.5% 100 Exercise Sets
1 AMRAP 86.5% 100 Squat 1
pper-body hypertrophy Bench 1
Deadlif 1
Sets Reps Percentage Weight Day 7

4 5 86.5% 155 Rest
1 AMRAP 86.5% 155
eg hypertrophy
New 1RM
Squat
Bench
Deadlif
Week 5 - Day 1
Reps Percentage Weight Exercise Sets Reps
4 80.0% 145 Squat 2 8
4 80.0% 90 Bench 2 8
4 75.0% 175 Deadlif 2 6
Day 2
Day 3
Reps Percentage Weight Exercise Sets Reps
5 70.0% 125 Squat 3 6
5 70.0% 80 Bench 3 6
4 75.0% 175 Leg hypertrophy
Day 4
Rest
Day 5
Exercise Sets Reps
Deadlif 3 3
Bench 4 4
Reps Percentage Weight Upper-body hypertrophy
AMRAP 85.0% 155
AMRAP 85.0% 100 Day 6
AMRAP 85.0% 200 Exercise Sets Reps
Squat 4 4
Leg hypertrophy
Day 7
Rest
Week 6 - Day 1
Percentage Weight Exercise Sets Reps
75.0% #VALUE! Squat 3 8
75.0% #VALUE! Bench 3 8
75.0% #VALUE! Deadlif 3 6
Day 2
Day 3
Leg hypertrophy
Day 4
Rest
Day 5
85.0% #VALUE! 1 AMRAP
Bench 4 4
1 AMRAP
Percentage Weight
85.0% #VALUE! Day 6
Exercise Sets Reps
Squat 4 4
1 AMRAP
Leg hypertrophy
Day 7
Rest
Phase 2: Transition Phase
Week 7 - Day 1
Day 2
Day 3
Leg hypertrophy
Day 4
Rest
Day 5
Day 6
Leg hypertrophy
Day 7
Rest
Week 8 - Day 1
Day 2
Day 3
Deadlif 3 4
Day 4
Rest
Day 5
Percentage Weight Rest
89.0% #VALUE!
89.0% #VALUE! Day 6
89.0% #VALUE! Exercise Sets Reps
89.0% #VALUE! Squat 1 AMRAP
Bench 1 AMRAP
Deadlif 1 AMRAP
Percentage Weight Day 7

89.0% #VALUE! Rest
89.0% #VALUE!
New 1RM
Squat
Bench
Deadlif
Week 9 - Day 1
Percentage Weight Exercise Sets Reps Percentage
82.5% #VALUE! Squat 3 7 77.5%
82.5% #VALUE! Bench 3 7 77.5%
77.5% #VALUE! Deadlif 3 5 77.5%
Day 2
Day 3
Percentage Weight Exercise Sets Reps Percentage
70.0% #VALUE! Squat 3 5 82.5%
70.0% #VALUE! Bench 3 5 82.5%
70.0% #VALUE! Leg hypertrophy
Day 4
Rest
Day 5
Exercise Sets Reps Percentage
Deadlif 3 2 87.5%
Bench 4 3 87.5%
Percentage Weight Upper-body hypertrophy
87.5% #VALUE!
87.5% #VALUE! Day 6
87.5% #VALUE! Exercise Sets Reps Percentage
Squat 4 3 87.5%
Leg hypertrophy
Day 7
Rest
Phase 3: Inte
Week 10 - Day 1
Weight Exercise Sets Reps Percentage
#VALUE! Squat 4 7 77.5%
#VALUE! Bench 4 7 77.5%
#VALUE! Deadlif 4 5 77.5%
Day 2
Day 3
Leg hypertrophy
Day 4
Rest
Day 5
#VALUE! 1 AMRAP 87.5%
Bench 4 3 87.5%
1 AMRAP 87.5%
Weight
#VALUE! Day 6
Exercise Sets Reps Percentage
Squat 4 3 87.5%
1 AMRAP 87.5%
Leg hypertrophy
Day 7
Rest
Phase 3: Intensity/Overreaching phase
Week 11 - Day 1
Day 2
Day 3
Leg hypertrophy
Day 4
Rest
Day 5
Day 6
Leg hypertrophy
Day 7
Rest
Week 12 - Day 1
Day 2
Day 3
Leg hypertrophy
Day 4
Rest
Day 5
Day 6
Leg hypertrophy
Day 7
Phase 4: Taper/Retest Phase
Week 13 - Day 1 - Taper

Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 5 3 82.5% #VALUE!
#VALUE! Bench 5 3 82.5% #VALUE!
#VALUE! Deadlif 3 3 77.5% #VALUE!
Day 2
Full body hypertrophy day
Day 3
Weight Exercise Sets Reps Percentage Weight
#VALUE! Bench 4 4 72.5% #VALUE!
Deadlif 3 3 70.0% #VALUE!
Day 4
Rest
Day 5
Weight Rest
#VALUE!
#VALUE! Day 6
#VALUE! Exercise Sets Reps Percentage Weight
1 1 98.0% #VALUE!
1 1 102.0% #VALUE!
Bench 1 1 92.0% #VALUE!
Weight 1 1 98.0% #VALUE!
#VALUE! 1 1 102.0% #VALUE!
#VALUE! Deadlif 1 1 92.0% #VALUE!
1 1 98.0% #VALUE!
1 1 102.0% #VALUE!
Day 7
Rest

Only Change Red Amrap Cells and Initial 1Rms: Units (Lbs 1, KG 0)

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Only Change Red Amrap Cells and Initial 1Rms: Units (Lbs 1, KG 0)

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Units (lbs=1, Kg = 0) 1

Only change red AMRAP cells and initial 1RMs

Week 2 - Day 1 Week 3 - Day 1

Week 3 - Day 1 Week 4 - Day 1

Sets Reps Percentage Weight Day 7

Percentage Weight Day 7

Week 13 - Day 1 - Taper

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