Lifts Day 1 Day 2 Day 3

Main Main Main Main

Aux. 1 Aux Aux Aux
Aux. 2 Aux Aux Aux
Starting Maxes
Main Main Main
Main
300 300 300
Aux Aux Aux
Aux. 1
200 200 200
Aux Aux Aux
Aux. 2
100 100 100

Week 1
Percentage Weight Reps
Main 70% 210 5
Aux 60% 120 7
Day 1
Aux 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 70% 210 5
Aux 60% 120 7
Day 2
Aux 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 70% 210 5
Aux 60% 120 7
Day 3
Aux 60% 60 7
Accessory and
conditioning
work
 Week 4
Percentage Weight Reps
Main 72.50% 217.5 5
Aux 62.50% 125 7
Day 1
Aux 62.50% 62.5 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 72.50% 217.5 5
Aux 62.50% 125 7
Day 2
Aux 62.50% 62.5 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 72.50% 217.5 5
Aux 62.50% 125 7
Day 3
Aux 62.50% 62.5 7
Accessory and
conditioning
work

Week 7

Week 8
Percentage Weight Reps
Main 75% 225 4
Aux 65% 130 6
Day 1
Aux 65% 65 6
Accessory and
conditioning
work
Percentage Weight Reps
Main 75% 225 4
Aux 65% 130 6
Day 2
Aux 65% 65 6
Accessory and
conditioning
work
 Percentage Weight Reps
Main 75% 225 4
Aux 65% 130 6
Day 3
Aux 65% 65 6
Accessory and
conditioning
work

Week 11
Percentage Weight Reps
Main 77.50% 232.5 3
Aux 67.50% 135 5
Day 1
Aux 67.50% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Main 77.50% 232.5 3
Aux 67.50% 135 5
Day 2
Aux 67.50% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Main 77.50% 232.5 3
Aux 67.50% 135 5
Day 3
Aux 67.50% 67.5 5
Accessory and
conditioning
work

Week 14

Week 16
Percentage Weight Reps
Main 80% 240 3
Aux 70% 140 5
Day 1
Aux 70% 70 5
Accessory and
conditioning
work
Day 1

Accessory and
conditioning
work
Percentage Weight Reps
Main 80% 240 3
Aux 70% 140 5
Day 2
Aux 70% 70 5
Accessory and
conditioning
work
Percentage Weight Reps
Main 80% 240 3
Aux 70% 140 5
Day 3
Aux 70% 70 5
Accessory and
conditioning
work

Week 19
Percentage Weight Reps
Main 85% 255 2
Aux 75% 150 4
Day 1
Aux 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Main 85% 255 2
Aux 75% 150 4
Day 2
Aux 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Main 85% 255 2
Aux 75% 150 4
Day 3
Aux 75% 75 4
Accessory and
conditioning
work

Main Lifts
Lift Starting TM
Main 300
Main 300
Main 300
 Smallest plate
increment 2.5
(pair, not
single plate):

Instructions:

Just select exercises to the left (type in your choices), modifying the exercise
selection schedule (columns C-G, rows 5-7) and inputting your maxes for
those lifts below. There is a calculator using the Epley formula to the right, but
feel free to use a max or training max of your own estimation. Just be smart
with it, or don't be surprised to see your TM auto-regulated down. There is an
option for you to perform and record an overwarm single/set (generally 10%
more than your working sets or 90% for a single); this is up to you and is of no
bearing on how the program appears here.

Week 1
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
 Week 4
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Deload
Week 8
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Week 11
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Deload
Week 16
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 19
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Main Lifts
Starting TM Ending TM % change
300 300 0%
300 300 0%
300 300 0%

es), modifying the exercise
inputting your maxes for
ley formula to the right, but
estimation. Just be smart
egulated down. There is an
single/set (generally 10%
his is up to you and is of no
ears here.
Average to
All credit for this progr
Spreadsheet
Please note that this spreadsheet was created for sharing with
Stronger By Science or Gravitus. If you have not done so, then yo
to you, please consider spending the $10 to support Greg a

Week 2
New TM Percentage Weight Reps
300 Main 75% 225 4
200 Aux 65% 130 6
Day 1
100 Aux 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 75% 225 4
200 Aux 65% 130 6
Day 2
100 Aux 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 75% 225 4
200 Aux 65% 130 6
Day 3
100 Aux 65% 65 6
Accessory and
conditioning
work
 Week 5
New TM Percentage Weight Reps
300 Main 77.50% 232.5 4
200 Aux 67.50% 135 6
Day 1
100 Aux 67.50% 67.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 77.50% 232.5 4
200 Aux 67.50% 135 6
Day 2
100 Aux 67.50% 67.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 77.50% 232.5 4
200 Aux 67.50% 135 6
Day 3
100 Aux 67.50% 67.5 6
Accessory and
conditioning
work

Deload week, try some novel lifts an

Week 5
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 1
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 2
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 3
100 Aux 70% 70 5
Accessory and
conditioning
work

Week 12
New TM Percentage Weight Reps
300 Main 82.50% 247.5 2
200 Aux 72.50% 145 4
Day 1
100 Aux 72.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 2
200 Aux 72.50% 145 4
Day 2
100 Aux 72.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 2
200 Aux 72.50% 145 4
Day 3
100 Aux 72.50% 72.5 4
Accessory and
conditioning
work

Deload week, try some novel lifts an

Week 17
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 1
100 Aux 75% 75 4
Accessory and
conditioning
work
 Day 1

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 2
100 Aux 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 3
100 Aux 75% 75 4
Accessory and
conditioning
work

Week 20
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 1
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 2
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 3
100 Aux 80% 80 3
Accessory and
conditioning
work

Auxillary Li
Lift Starting TM
Aux 200
Aux 200
Aux 200
Average to Savage 2.0
t for this program goes to Greg Nuckols
Spreadsheet created by Josh

s created for sharing with those who have purchased AtS 2.0 and/or the Training Toolkit from
have not done so, then you are not authorized to have access to this spreadsheet. If this applies
the $10 to support Greg and all the great work he does at Stronger By Science, MASS, etc.

Week 2
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
 Week 5
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

vel lifts and focus on recovering for the n

Week 5
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 12
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

vel lifts and focus on recovering for the n

Week 17
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 20
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Auxillary Lifts
Starting TM Ending TM % change
200 200 0%
200 200 0%
200 200 0%
 Max Estimate Calcula

Estimate

aining Toolkit from 420

sheet. If this applies
nce, MASS, etc.

Week 3
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 1
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 2
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 3
100 Aux 70% 70 5
Accessory and
conditioning
work
 Week 6
New TM Percentage Weight Reps
300 Main 82.50% 247.5 3
200 Aux 72.50% 145 5
Day 1
100 Aux 72.50% 72.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 3
200 Aux 72.50% 145 5
Day 2
100 Aux 72.50% 72.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 3
200 Aux 72.50% 145 5
Day 3
100 Aux 72.50% 72.5 5
Accessory and
conditioning
work

ng for the next block

Week 6
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 1
100 Aux 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 2
100 Aux 75% 75 4
Accessory and
conditioning
work
 New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 3
100 Aux 75% 75 4
Accessory and
conditioning
work

Week 13
New TM Percentage Weight Reps
300 Main 87.50% 262.5 2
200 Aux 77.50% 155 4
Day 1
100 Aux 77.50% 77.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 87.50% 262.5 2
200 Aux 77.50% 155 4
Day 2
100 Aux 77.50% 77.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 87.50% 262.5 2
200 Aux 77.50% 155 4
Day 3
100 Aux 77.50% 77.5 4
Accessory and
conditioning
work

ng for the next block

Week 17
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 1
100 Aux 80% 80 3
Accessory and
conditioning
work
 Day 1

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 2
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 3
100 Aux 80% 80 3
Accessory and
conditioning
work

Week 21
New TM Percentage Weight Reps
300 Main 95% 285 1
200 Aux 85% 170 3
Day 1
100 Aux 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 95% 285 1
200 Aux 85% 170 3
Day 2
100 Aux 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 95% 285 1
200 Aux 85% 170 3
Day 3
100 Aux 85% 85 3
Accessory and
conditioning
work

Auxillary Li
Lift Starting TM
Aux 100
Aux 100
Aux 100
Max Estimate Calculator

Weight Reps

315 10

Week 3
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Week 6
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 6
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 13
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Week 17
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Week 21
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Auxillary Lifts
Starting TM Ending TM % change
100 100 0%
100 100 0%
100 100 0%
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
Lifts Day 1 Day 2 Day 3 Day 4
Main Main Main Main Main
Aux. 1 Aux Aux Aux Aux
Aux. 2 Aux Aux Aux Aux
Starting Maxes
Main Main Main Main
Main
300 300 300 300
Aux Aux Aux Aux
Aux. 1
200 200 200 200
Aux Aux Aux Aux
Aux. 2
100 100 100 100

Week 1
Percentage Weight Reps
Main 70% 210 5
Aux 60% 120 7
Day 1
Aux 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 70% 210 5
Aux 60% 120 7
Day 2
Aux 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 70% 210 5
Aux 60% 120 7
Day 3
Aux 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps

Day 4
 Main 70% 210 5
Aux 60% 120 7
Day 4
Aux 60% 60 7
Accessory and
conditioning
work

Week 4
Percentage Weight Reps
Main 72.50% 217.5 5
Aux 62.50% 125 7
Day 1
Aux 62.50% 62.5 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 72.50% 217.5 5
Aux 62.50% 125 7
Day 2
Aux 62.50% 62.5 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 72.50% 217.5 5
Aux 62.50% 125 7
Day 3
Aux 62.50% 62.5 7
Accessory and
conditioning
work
Percentage Weight Reps
Main 72.50% 217.5 5
Aux 62.50% 125 7
Day 4
Aux 62.50% 62.5 7
Accessory and
conditioning
work

Week 7

Week 8
 Percentage Weight Reps
Main 75% 225 4
Aux 65% 130 6
Day 1
Aux 65% 65 6
Accessory and
conditioning
work
Percentage Weight Reps
Main 75% 225 4
Aux 65% 130 6
Day 2
Aux 65% 65 6
Accessory and
conditioning
work
Percentage Weight Reps
Main 75% 225 4
Aux 65% 130 6
Day 3
Aux 65% 65 6
Accessory and
conditioning
work
Percentage Weight Reps
Main 75% 225 4
Aux 65% 130 6
Day 4
Aux 65% 65 6
Accessory and
conditioning
work

Week 11
Percentage Weight Reps
Main 77.50% 232.5 3
Aux 67.50% 135 5
Day 1
Aux 67.50% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Main 77.50% 232.5 3
Aux 67.50% 135 5
Day 2
Aux 67.50% 67.5 5
 Day 2

Accessory and
conditioning
work
Percentage Weight Reps
Main 77.50% 232.5 3
Aux 67.50% 135 5
Day 3
Aux 67.50% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Main 77.50% 232.5 3
Aux 67.50% 135 5
Day 4
Aux 67.50% 67.5 5
Accessory and
conditioning
work

Week 14

Week 16
Percentage Weight Reps
Main 80% 240 3
Aux 70% 140 5
Day 1
Aux 70% 70 5
Accessory and
conditioning
work
Percentage Weight Reps
Main 80% 240 3
Aux 70% 140 5
Day 2
Aux 70% 70 5
Accessory and
conditioning
work
Percentage Weight Reps
Main 80% 240 3
Aux 70% 140 5
Day 3
Aux 70% 70 5
Accessory and
conditioning
work
Day 3

Accessory and
conditioning
work
Percentage Weight Reps
Main 80% 240 3
Aux 70% 140 5
Day 4
Aux 70% 70 5
Accessory and
conditioning
work

Week 19
Percentage Weight Reps
Main 85% 255 2
Aux 75% 150 4
Day 1
Aux 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Main 85% 255 2
Aux 75% 150 4
Day 2
Aux 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Main 85% 255 2
Aux 75% 150 4
Day 3
Aux 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Main 85% 255 2
Aux 75% 150 4
Day 4
Aux 75% 75 4
Accessory and
conditioning
work

Main Lifts
Lift Starting TM
Main 300
Main 300
Main 300
Main 300
 Smallest plate
increment 2.5
(pair, not
single plate):

Instructions:

Just select exercises to the left (type in your choices), modifying the exercise
selection schedule (columns C-G, rows 5-7) and inputting your maxes for
those lifts below. There is a calculator using the Epley formula to the right, but
feel free to use a max or training max of your own estimation. Just be smart
with it, or don't be surprised to see your TM auto-regulated down. There is an
option for you to perform and record an overwarm single/set (generally 10%
more than your working sets or 90% for a single); this is up to you and is of no
bearing on how the program appears here.

Week 1
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Week 4
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Deload
Week 8
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Week 11
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Deload
Week 16
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 19
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Main Lifts
Starting TM Ending TM % change
300 300 0%
300 300 0%
300 300 0%
300 300 0%

es), modifying the exercise
inputting your maxes for
ley formula to the right, but
estimation. Just be smart
egulated down. There is an
single/set (generally 10%
his is up to you and is of no
ears here.
Average to
All credit for this progr
Spreadsheet
Please note that this spreadsheet was created for sharing with
Stronger By Science or Gravitus. If you have not done so, then yo
to you, please consider spending the $10 to support Greg a

Week 2
New TM Percentage Weight Reps
300 Main 75% 225 4
200 Aux 65% 130 6
Day 1
100 Aux 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 75% 225 4
200 Aux 65% 130 6
Day 2
100 Aux 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 75% 225 4
200 Aux 65% 130 6
Day 3
100 Aux 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps

Day 4
 300 Main 75% 225 4
200 Aux 65% 130 6
Day 4
100 Aux 65% 65 6
Accessory and
conditioning
work

Week 5
New TM Percentage Weight Reps
300 Main 77.50% 232.5 4
200 Aux 67.50% 135 6
Day 1
100 Aux 67.50% 67.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 77.50% 232.5 4
200 Aux 67.50% 135 6
Day 2
100 Aux 67.50% 67.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 77.50% 232.5 4
200 Aux 67.50% 135 6
Day 3
100 Aux 67.50% 67.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 77.50% 232.5 4
200 Aux 67.50% 135 6
Day 4
100 Aux 67.50% 67.5 6
Accessory and
conditioning
work

Deload week, try some novel lifts an

Week 5
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 1
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 2
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 3
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 4
100 Aux 70% 70 5
Accessory and
conditioning
work

Week 12
New TM Percentage Weight Reps
300 Main 82.50% 247.5 2
200 Aux 72.50% 145 4
Day 1
100 Aux 72.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 2
200 Aux 72.50% 145 4
Day 2
100 Aux 72.50% 72.5 4
 Day 2

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 2
200 Aux 72.50% 145 4
Day 3
100 Aux 72.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 2
200 Aux 72.50% 145 4
Day 4
100 Aux 72.50% 72.5 4
Accessory and
conditioning
work

Deload week, try some novel lifts an

Week 17
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 1
100 Aux 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 2
100 Aux 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 3
100 Aux 75% 75 4
Accessory and
conditioning
work
 Day 3

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 4
100 Aux 75% 75 4
Accessory and
conditioning
work

Week 20
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 1
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 2
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 3
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 4
100 Aux 80% 80 3
Accessory and
conditioning
work

Auxillary Li
Lift Starting TM
Aux 200
Aux 200
Aux 200
Aux 200
Average to Savage 2.0
t for this program goes to Greg Nuckols
Spreadsheet created by Josh

s created for sharing with those who have purchased AtS 2.0 and/or the Training Toolkit from
have not done so, then you are not authorized to have access to this spreadsheet. If this applies
the $10 to support Greg and all the great work he does at Stronger By Science, MASS, etc.

Week 2
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
 3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Week 5
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

vel lifts and focus on recovering for the n

Week 5
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 12
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

vel lifts and focus on recovering for the n

Week 17
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 20
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Auxillary Lifts
Starting TM Ending TM % change
200 200 0%
200 200 0%
200 200 0%
200 200 0%
 Max Estimate Calcula

Estimate

aining Toolkit from 420

sheet. If this applies
nce, MASS, etc.

Week 3
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 1
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 2
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 80% 240 3
200 Aux 70% 140 5
Day 3
100 Aux 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps

Day 4
 300 Main 80% 240 3
200 Aux 70% 140 5
Day 4
100 Aux 70% 70 5
Accessory and
conditioning
work

Week 6
New TM Percentage Weight Reps
300 Main 82.50% 247.5 3
200 Aux 72.50% 145 5
Day 1
100 Aux 72.50% 72.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 3
200 Aux 72.50% 145 5
Day 2
100 Aux 72.50% 72.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 3
200 Aux 72.50% 145 5
Day 3
100 Aux 72.50% 72.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 82.50% 247.5 3
200 Aux 72.50% 145 5
Day 4
100 Aux 72.50% 72.5 5
Accessory and
conditioning
work

ng for the next block

Week 6
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 1
100 Aux 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 2
100 Aux 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 3
100 Aux 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 85% 255 2
200 Aux 75% 150 4
Day 4
100 Aux 75% 75 4
Accessory and
conditioning
work

Week 13
New TM Percentage Weight Reps
300 Main 87.50% 262.5 2
200 Aux 77.50% 155 4
Day 1
100 Aux 77.50% 77.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 87.50% 262.5 2
200 Aux 77.50% 155 4
Day 2
100 Aux 77.50% 77.5 4
 Day 2

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 87.50% 262.5 2
200 Aux 77.50% 155 4
Day 3
100 Aux 77.50% 77.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 87.50% 262.5 2
200 Aux 77.50% 155 4
Day 4
100 Aux 77.50% 77.5 4
Accessory and
conditioning
work

ng for the next block

Week 17
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 1
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 2
100 Aux 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 3
100 Aux 80% 80 3
Accessory and
conditioning
work
 Day 3

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 90% 270 1
200 Aux 80% 160 3
Day 4
100 Aux 80% 80 3
Accessory and
conditioning
work

Week 21
New TM Percentage Weight Reps
300 Main 95% 285 1
200 Aux 85% 170 3
Day 1
100 Aux 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 95% 285 1
200 Aux 85% 170 3
Day 2
100 Aux 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 95% 285 1
200 Aux 85% 170 3
Day 3
100 Aux 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Main 95% 285 1
200 Aux 85% 170 3
Day 4
100 Aux 85% 85 3
Accessory and
conditioning
work

Auxillary Li
Lift Starting TM
Aux 100
Aux 100
Aux 100
Aux 100
Max Estimate Calculator

Weight Reps

315 10

Week 3
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 6
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 6
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 13
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Week 17
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Week 21
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Auxillary Lifts
Starting TM Ending TM % change
100 100 0%
100 100 0%
100 100 0%
100 100 0%
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
 300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
Lifts Day 1 Day 2 Day 3 Day 4
Day 1 Main
Main Day 2 Main Day 3 Main Day 4 Main
Aux. 1 Day 1 Aux 1 Day 2 Aux 1 Day 3 Aux 1 Day 4 Aux 1
Aux. 2 Day 1 Aux 2 Day 2 Aux 2 Day 3 Aux 2 Day 4 Aux 2
Starting Maxes
Day 1 Main Day 2 Main Day 3 Main Day 4 Main
Main
300 300 300 300
Day 1 Aux 1 Day 2 Aux 1 Day 3 Aux 1 Day 4 Aux 1
Aux. 1
200 200 200 200
Day 1 Aux 2 Day 2 Aux 2 Day 3 Aux 2 Day 4 Aux 2
Aux. 2
100 100 100 100

Week 1
Percentage Weight Reps
Day 1 Main 70% 210 5
Day 1 Aux 1 60% 120 7
Day 1
Day 1 Aux 2 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps
Day 2 Main 70% 210 5
Day 2 Aux 1 60% 120 7
Day 2
Day 2 Aux 2 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps
Day 3 Main 70% 210 5
Day 3 Aux 1 60% 120 7
Day 3
Day 3 Aux 2 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps

Day 4
 Day 4 Main 70% 210 5
Day 4 Aux 1 60% 120 7
Day 4
Day 4 Aux 2 60% 60 7
Accessory and
conditioning
work
Percentage Weight Reps
Day 5 Main 70% 210 5
Day 5 Aux 1 60% 120 7
Day 5
Day 5 Aux 2 60% 60 7
Accessory and
conditioning
work

Week 4
Percentage Weight Reps
Day 1 Main 72.50% 222.5 5
Day 1 Aux 1 62.50% 125 7
Day 1
Day 1 Aux 2 62.50% 59.375 7
Accessory and
conditioning
work
Percentage Weight Reps
Day 2 Main 72.50% 217.5 5
Day 2 Aux 1 62.50% 125 7
Day 2
Day 2 Aux 2 62.50% 62.5 7
Accessory and
conditioning
work
Percentage Weight Reps
Day 3 Main 72.50% 217.5 5
Day 3 Aux 1 62.50% 125 7
Day 3
Day 3 Aux 2 62.50% 62.5 7
Accessory and
conditioning
work
Percentage Weight Reps
Day 4 Main 72.50% 217.5 5
Day 4 Aux 1 62.50% 125 7
Day 4
Day 4 Aux 2 62.50% 62.5 7
Accessory and
conditioning
work
Day 4

Accessory and
conditioning
work
Percentage Weight Reps
Day 5 Main 72.50% 217.5 5
Day 5 Aux 1 62.50% 125 7
Day 5
Day 5 Aux 2 62.50% 62.5 7
Accessory and
conditioning
work

Week 7

Week 8
Percentage Weight Reps
Day 1 Main 75% 230 4
Day 1 Aux 1 65% 130 6
Day 1
Day 1 Aux 2 65% 62.5 6
Accessory and
conditioning
work
Percentage Weight Reps
Day 2 Main 75% 225 4
Day 2 Aux 1 65% 130 6
Day 2
Day 2 Aux 2 65% 65 6
Accessory and
conditioning
work
Percentage Weight Reps
Day 3 Main 75% 225 4
Day 3 Aux 1 65% 130 6
Day 3
Day 3 Aux 2 65% 65 6
Accessory and
conditioning
work
Percentage Weight Reps
Day 4 Main 75% 225 4
Day 4 Aux 1 65% 130 6
Day 4
Day 4 Aux 2 65% 65 6
Accessory and
conditioning
work
 Percentage Weight Reps
Day 5 Main 75% 225 4
Day 5 Aux 1 65% 130 6
Day 5
Day 5 Aux 2 65% 65 6
Accessory and
conditioning
work

Week 11
Percentage Weight Reps
Day 1 Main 77.50% 237.5 3
Day 1 Aux 1 67.50% 135 5
Day 1
Day 1 Aux 2 67.50% 65 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 2 Main 77.50% 232.5 3
Day 2 Aux 1 67.50% 135 5
Day 2
Day 2 Aux 2 67.50% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 3 Main 77.50% 232.5 3
Day 3 Aux 1 67.50% 135 5
Day 3
Day 3 Aux 2 67.50% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 4 Main 77.50% 232.5 3
Day 4 Aux 1 67.50% 135 5
Day 4
Day 4 Aux 2 67.50% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 5 Main 77.50% 232.5 3
Day 5 Aux 1 67.50% 135 5
Day 5
Day 5 Aux 2 67.50% 67.5 5
 Day 5

Accessory and
conditioning
work

Week 14

Week 16
Percentage Weight Reps
Day 1 Main 80% 245 3
Day 1 Aux 1 70% 140 5
Day 1
Day 1 Aux 2 70% 67.5 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 2 Main 80% 240 3
Day 2 Aux 1 70% 140 5
Day 2
Day 2 Aux 2 70% 70 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 3 Main 80% 240 3
Day 3 Aux 1 70% 140 5
Day 3
Day 3 Aux 2 70% 70 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 4 Main 80% 240 3
Day 4 Aux 1 70% 140 5
Day 4
Day 4 Aux 2 70% 70 5
Accessory and
conditioning
work
Percentage Weight Reps
Day 5 Main 80% 240 3
Day 5 Aux 1 70% 140 5
Day 5
Day 5 Aux 2 70% 70 5
Accessory and
conditioning
work
Day 5

Accessory and
conditioning
work

Week 19
Percentage Weight Reps
Day 1 Main 85% 260 2
Day 1 Aux 1 75% 150 4
Day 1
Day 1 Aux 2 75% 72.5 4
Accessory and
conditioning
work
Percentage Weight Reps
Day 2 Main 85% 255 2
Day 2 Aux 1 75% 150 4
Day 2
Day 2 Aux 2 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Day 3 Main 85% 255 2
Day 3 Aux 1 75% 150 4
Day 3
Day 3 Aux 2 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Day 4 Main 85% 255 2
Day 4 Aux 1 75% 150 4
Day 4
Day 4 Aux 2 75% 75 4
Accessory and
conditioning
work
Percentage Weight Reps
Day 5 Main 85% 255 2
Day 5 Aux 1 75% 150 4
Day 5
Day 5 Aux 2 75% 75 4
Accessory and
conditioning
work

Main Lifts
 Lift Starting TM
Day 1 Main 300
Day 2 Main 300
Day 3 Main 300
Day 4 Main 300
Day 5 Main 300
 Day 5 Smallest plate
increment
Day 5 Main 2.5
(pair, not
Day 5 Aux 1 single plate):
Day 5 Aux 2
Instructions:
Day 5 Main
300 Just select exercises to the left (type in your choices), modifying the exercise
selection schedule (columns C-G, rows 5-7) and inputting your maxes for
Day 5 Aux 1 those lifts below. There is a calculator using the Epley formula to the right, but
feel free to use a max or training max of your own estimation. Just be smart
200 with it, or don't be surprised to see your TM auto-regulated down. There is an
Day 5 Aux 2 option for you to perform and record an overwarm single/set (generally 10%
more than your working sets or 90% for a single); this is up to you and is of no
100 bearing on how the program appears here.

Week 1
RIR Sets Achieved Notes TM Change
3 7 2%
3 5 2%
3 3 2%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Week 4
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Deload
Week 8
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Week 11
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
 Optional
overwarm on
main lift:

Deload
Week 16
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:

Week 19
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Main Lifts
Starting TM Ending TM % change
300 306 2%
300 300 2%
300 300 2%
300 300 2%
300 300 2%

es), modifying the exercise
inputting your maxes for
ley formula to the right, but
estimation. Just be smart
egulated down. There is an
single/set (generally 10%
his is up to you and is of no
ears here.
Average to
All credit for this progr
Spreadsheet
Please note that this spreadsheet was created for sharing with
Stronger By Science or Gravitus. If you have not done so, then yo
to you, please consider spending the $10 to support Greg a

Week 2
New TM Percentage Weight Reps
306 Day 1 Main 75% 230 4
200 Day 1 Aux 1 65% 130 6
Day 1
95 Day 1 Aux 2 65% 62.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 75% 225 4
200 Day 2 Aux 1 65% 130 6
Day 2
100 Day 2 Aux 2 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 75% 225 4
200 Day 3 Aux 1 65% 130 6
Day 3
100 Day 3 Aux 2 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps

Day 4
 300 Day 4 Main 75% 225 4
200 Day 4 Aux 1 65% 130 6
Day 4
100 Day 4 Aux 2 65% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 75% 225 4
200 Day 5 Aux 1 65% 130 6
Day 5
100 Day 5 Aux 2 65% 65 6
Accessory and
conditioning
work

Week 5
New TM Percentage Weight Reps
306 Day 1 Main 77.50% 237.5 4
200 Day 1 Aux 1 67.50% 135 6
Day 1
95 Day 1 Aux 2 67.50% 65 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 77.50% 232.5 4
200 Day 2 Aux 1 67.50% 135 6
Day 2
100 Day 2 Aux 2 67.50% 67.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 77.50% 232.5 4
200 Day 3 Aux 1 67.50% 135 6
Day 3
100 Day 3 Aux 2 67.50% 67.5 6
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 77.50% 232.5 4
200 Day 4 Aux 1 67.50% 135 6
Day 4
100 Day 4 Aux 2 67.50% 67.5 6
Accessory and
conditioning
work
 Day 4

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 77.50% 232.5 4
200 Day 5 Aux 1 67.50% 135 6
Day 5
100 Day 5 Aux 2 67.50% 67.5 6
Accessory and
conditioning
work

Deload week, try some novel lifts an

Week 5
New TM Percentage Weight Reps
306 Day 1 Main 80% 245 3
200 Day 1 Aux 1 70% 140 5
Day 1
95 Day 1 Aux 2 70% 67.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 80% 240 3
200 Day 2 Aux 1 70% 140 5
Day 2
100 Day 2 Aux 2 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 80% 240 3
200 Day 3 Aux 1 70% 140 5
Day 3
100 Day 3 Aux 2 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 80% 240 3
200 Day 4 Aux 1 70% 140 5
Day 4
100 Day 4 Aux 2 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 80% 240 3
200 Day 5 Aux 1 70% 140 5
Day 5
100 Day 5 Aux 2 70% 70 5
Accessory and
conditioning
work

Week 12
New TM Percentage Weight Reps
306 Day 1 Main 82.50% 252.5 2
200 Day 1 Aux 1 72.50% 145 4
Day 1
95 Day 1 Aux 2 72.50% 70 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 82.50% 247.5 2
200 Day 2 Aux 1 72.50% 145 4
Day 2
100 Day 2 Aux 2 72.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 82.50% 247.5 2
200 Day 3 Aux 1 72.50% 145 4
Day 3
100 Day 3 Aux 2 72.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 82.50% 247.5 2
200 Day 4 Aux 1 72.50% 145 4
Day 4
100 Day 4 Aux 2 72.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 82.50% 247.5 2
200 Day 5 Aux 1 72.50% 145 4
Day 5
100 Day 5 Aux 2 72.50% 72.5 4
 Day 5

Accessory and
conditioning
work

Deload week, try some novel lifts an

Week 17
New TM Percentage Weight Reps
306 Day 1 Main 85% 260 2
200 Day 1 Aux 1 75% 150 4
Day 1
95 Day 1 Aux 2 75% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 85% 255 2
200 Day 2 Aux 1 75% 150 4
Day 2
100 Day 2 Aux 2 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 85% 255 2
200 Day 3 Aux 1 75% 150 4
Day 3
100 Day 3 Aux 2 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 85% 255 2
200 Day 4 Aux 1 75% 150 4
Day 4
100 Day 4 Aux 2 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 85% 255 2
200 Day 5 Aux 1 75% 150 4
Day 5
100 Day 5 Aux 2 75% 75 4
Accessory and
conditioning
work
 Day 5

Accessory and
conditioning
work

Week 20
New TM Percentage Weight Reps
306 Day 1 Main 90% 275 1
200 Day 1 Aux 1 80% 160 3
Day 1
95 Day 1 Aux 2 80% 75 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 90% 270 1
200 Day 2 Aux 1 80% 160 3
Day 2
100 Day 2 Aux 2 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 90% 270 1
200 Day 3 Aux 1 80% 160 3
Day 3
100 Day 3 Aux 2 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 90% 270 1
200 Day 4 Aux 1 80% 160 3
Day 4
100 Day 4 Aux 2 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 90% 270 1
200 Day 5 Aux 1 80% 160 3
Day 5
100 Day 5 Aux 2 80% 80 3
Accessory and
conditioning
work

Auxillary Li
 Lift Starting TM
Day 1 Aux 1 200
Day 2 Aux 1 200
Day 3 Aux 1 200
Day 4 Aux 1 200
Day 5 Aux 1 200
Average to Savage 2.0
t for this program goes to Greg Nuckols
Spreadsheet created by Josh

s created for sharing with those who have purchased AtS 2.0 and/or the Training Toolkit from
have not done so, then you are not authorized to have access to this spreadsheet. If this applies
the $10 to support Greg and all the great work he does at Stronger By Science, MASS, etc.

Week 2
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
 3 0%
3 0%
3 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
3 0%
3 0%
3 0%
Optional
overwarm on
main lift:

Week 5
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

vel lifts and focus on recovering for the n

Week 5
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 12
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
 Optional
overwarm on
main lift:

vel lifts and focus on recovering for the n

Week 17
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:

Week 20
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Auxillary Lifts
Starting TM Ending TM % change
200 200 0%
200 200 0%
200 200 0%
200 200 0%
200 200 0%
 Max Estimate Calcula

Estimate

aining Toolkit from 420

sheet. If this applies
nce, MASS, etc.

Week 3
New TM Percentage Weight Reps
306 Day 1 Main 80% 245 3
200 Day 1 Aux 1 70% 140 5
Day 1
95 Day 1 Aux 2 70% 67.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 80% 240 3
200 Day 2 Aux 1 70% 140 5
Day 2
100 Day 2 Aux 2 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 80% 240 3
200 Day 3 Aux 1 70% 140 5
Day 3
100 Day 3 Aux 2 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps

Day 4
 300 Day 4 Main 80% 240 3
200 Day 4 Aux 1 70% 140 5
Day 4
100 Day 4 Aux 2 70% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 80% 240 3
200 Day 5 Aux 1 70% 140 5
Day 5
100 Day 5 Aux 2 70% 70 5
Accessory and
conditioning
work

Week 6
New TM Percentage Weight Reps
306 Day 1 Main 82.50% 252.5 3
200 Day 1 Aux 1 72.50% 145 5
Day 1
95 Day 1 Aux 2 72.50% 70 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 82.50% 247.5 3
200 Day 2 Aux 1 72.50% 145 5
Day 2
100 Day 2 Aux 2 72.50% 72.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 82.50% 247.5 3
200 Day 3 Aux 1 72.50% 145 5
Day 3
100 Day 3 Aux 2 72.50% 72.5 5
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 82.50% 247.5 3
200 Day 4 Aux 1 72.50% 145 5
Day 4
100 Day 4 Aux 2 72.50% 72.5 5
Accessory and
conditioning
work
 Day 4

Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 82.50% 247.5 3
200 Day 5 Aux 1 72.50% 145 5
Day 5
100 Day 5 Aux 2 72.50% 72.5 5
Accessory and
conditioning
work

ng for the next block

Week 6
New TM Percentage Weight Reps
306 Day 1 Main 85% 260 2
200 Day 1 Aux 1 75% 150 4
Day 1
95 Day 1 Aux 2 75% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 85% 255 2
200 Day 2 Aux 1 75% 150 4
Day 2
100 Day 2 Aux 2 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 85% 255 2
200 Day 3 Aux 1 75% 150 4
Day 3
100 Day 3 Aux 2 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 85% 255 2
200 Day 4 Aux 1 75% 150 4
Day 4
100 Day 4 Aux 2 75% 75 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 85% 255 2
200 Day 5 Aux 1 75% 150 4
Day 5
100 Day 5 Aux 2 75% 75 4
Accessory and
conditioning
work

Week 13
New TM Percentage Weight Reps
306 Day 1 Main 87.50% 267.5 2
200 Day 1 Aux 1 77.50% 155 4
Day 1
95 Day 1 Aux 2 77.50% 72.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 87.50% 262.5 2
200 Day 2 Aux 1 77.50% 155 4
Day 2
100 Day 2 Aux 2 77.50% 77.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 87.50% 262.5 2
200 Day 3 Aux 1 77.50% 155 4
Day 3
100 Day 3 Aux 2 77.50% 77.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 87.50% 262.5 2
200 Day 4 Aux 1 77.50% 155 4
Day 4
100 Day 4 Aux 2 77.50% 77.5 4
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 87.50% 262.5 2
200 Day 5 Aux 1 77.50% 155 4
Day 5
100 Day 5 Aux 2 77.50% 77.5 4
 Day 5

Accessory and
conditioning
work

ng for the next block

Week 17
New TM Percentage Weight Reps
306 Day 1 Main 90% 275 1
200 Day 1 Aux 1 80% 160 3
Day 1
95 Day 1 Aux 2 80% 75 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 90% 270 1
200 Day 2 Aux 1 80% 160 3
Day 2
100 Day 2 Aux 2 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 90% 270 1
200 Day 3 Aux 1 80% 160 3
Day 3
100 Day 3 Aux 2 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 90% 270 1
200 Day 4 Aux 1 80% 160 3
Day 4
100 Day 4 Aux 2 80% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 90% 270 1
200 Day 5 Aux 1 80% 160 3
Day 5
100 Day 5 Aux 2 80% 80 3
Accessory and
conditioning
work
 Day 5

Accessory and
conditioning
work

Week 21
New TM Percentage Weight Reps
306 Day 1 Main 95% 290 1
200 Day 1 Aux 1 85% 170 3
Day 1
95 Day 1 Aux 2 85% 80 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 2 Main 95% 285 1
200 Day 2 Aux 1 85% 170 3
Day 2
100 Day 2 Aux 2 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 3 Main 95% 285 1
200 Day 3 Aux 1 85% 170 3
Day 3
100 Day 3 Aux 2 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 4 Main 95% 285 1
200 Day 4 Aux 1 85% 170 3
Day 4
100 Day 4 Aux 2 85% 85 3
Accessory and
conditioning
work
New TM Percentage Weight Reps
300 Day 5 Main 95% 285 1
200 Day 5 Aux 1 85% 170 3
Day 5
100 Day 5 Aux 2 85% 85 3
Accessory and
conditioning
work

Auxillary Li
 Lift Starting TM
Day 1 Aux 2 100
Day 2 Aux 2 100
Day 3 Aux 2 100
Day 4 Aux 2 100
Day 5 Aux 2 100
Max Estimate Calculator

Weight Reps

315 10

Week 3
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 6
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 6
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
2 0%
2 0%
2 0%
Optional
overwarm on
main lift:

Week 13
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
 Optional
overwarm on
main lift:

Week 17
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
 Optional
overwarm on
main lift:

Week 21
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:
RIR Sets Achieved Notes TM Change
1 0%
1 0%
1 0%
Optional
overwarm on
main lift:

Auxillary Lifts
Starting TM Ending TM % change
100 95 -5%
100 100 -5%
100 100 -5%
100 100 -5%
100 100 -5%
New TM
306
200
95

New TM
300
200
100

New TM
300
200
100

New TM
 300
200
100

New TM
300
200
100

New TM
306
200
95

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
306
200
95

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
300
200
100

New TM
306
200
95

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
306
200
95

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100
New TM
306
200
95

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100

New TM
300
200
100