Unfuck Your Program: 10 Weeks of Periodiz

READ THE INSTRUCTION

Enter your 1RM for each of the following lifts.
Squat 150
Bench Press 85
Deadlif 150
Overhead Press 70

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 100 x12 100
Bench Press 55 x12 55
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 45 x12 45
Deadlif 100 x12 100
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 80 x12 80
Close Grip Bench Press 45 x12 45
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 75 x12 75
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 2
Day 1 Set 1 Set 2
Squat 105 x10 105
Bench Press 60 x10 60
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 50 x10 50
Deadlif 105 x10 105
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 85 x10 85
Close Grip Bench Press 50 x10 50
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
 Day 4
Switch-Stance Deadlif 80 x10 80
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **

Week 3
Day 1 Set 1 Set 2
Squat 115 x8 115
Bench Press 65 x8 65
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 55 x8 55
Deadlif 115 x8 115
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 90 x8 90
Close Grip Bench Press 50 x8 50
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 85 x8 85
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 4
Day 1 Set 1 Set 2
Squat 120 x6 120
Bench Press 70 x6 70
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 55 x6 55
Deadlif 120 x6 120
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 95 x6 95
Close Grip Bench Press 55 x6 55
 Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlif 90 x6 90
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 100 x12
x12 55 x12
x12 @10 x12
x12 @10 x12

x12 45 x12
x12 100 x12
x12 @10 x12
xMAX ** xMAX

x12 80 x12
x12 45 x12
x12 @10 x12
x12 @10 x12

x12 75 x12
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x10 105 x10
x10 60 x10
x10 @10 x10
x10 @10 x10

x10 50 x10
x10 105 x10
x10 @10 x10
xMAX ** xMAX

x10 85 x10
x10 50 x10
x10 @10 x10
x10 @10 x10
 x10 80 x10
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x8 115 x8
x8 65 x8
x12 @10 x12
x12 @10 x12

x8 55 x8
x8 115 x8
x12 @10 x12
xMAX ** xMAX

x8 90 x8
x8 50 x8
x12 @10 x12
x12 @10 x12

x8 85 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x6 120 x6
x6 70 x6
x10 @10 x10
x10 @10 x10

x6 55 x6
x6 120 x6
x10 @10 x10
xMAX ** xMAX

x6 95 x6
x6 55 x6
x10 @10 x10
x10 @10 x10

x6 90 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 125 x5 125
Bench Press 70 x5 70
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 60 x5 60
Deadlif 125 x5 125
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 100 x5 100
Close Grip Bench Press 55 x5 55
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 95 x5 95
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 6
Day 1 Set 1 Set 2
Squat 130 x4 130
Bench Press 70 x4 70
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 60 x4 60
Deadlif 130 x4 130
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 105 x4 105
Close Grip Bench Press 55 x4 55
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
 Day 4
Switch-Stance Deadlif 100 x4 100
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

Week 7
Day 1 Set 1 Set 2
Squat 130 x3 130
Bench Press 75 x3 75
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 60 x3 60
Deadlif 130 x3 130
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 105 x3 105
Close Grip Bench Press 60 x3 60
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 100 x8 100
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 8
Day 1 Set 1 Set 2
Squat 135 x3 135
Bench Press 75 x3 75
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 65 x3 65
Deadlif 135 x3 135
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 110 x3 110
Close Grip Bench Press 60 x3 60
 Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlif 100 x3 100
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 125 x5
x5 70 x5
x10 @10 x10
x10 @10 x10

x5 60 x5
x5 125 x5
x10 @10 x10
xMAX ** xMAX

x5 100 x5
x5 55 x5
x10 @10 x10
x10 @10 x10

x5 95 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x4 130 x4
x4 70 x4
x8 @10 x8
x8 @10 x8

x4 60 x4
x4 130 x4
x8 @10 x8
xMAX ** xMAX

x4 105 x4
x4 55 x4
x8 @10 x8
x8 @10 x8
 x4 100 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX

Set 2 Set 3
x3 130 x3
x3 75 x3
x10 @10 x10
x10 @10 x10

x3 60 x3
x3 130 x3
x10 @10 x10
xMAX ** xMAX

x3 105 x3
x3 60 x3
x10 @10 x10
x10 @10 x10

x8 100 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 140 x2 140
Bench Press 80 x2 80
Abs ** xMAX **
Day 2
Overhead Press 65 x2 65
Deadlif 140 x2 140
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 110 x2 110
Close Grip Bench Press 65 x2 65
Dip @8 x8 @9

Week 10
Day 1 Set 1 Set 2
Overhead Press 65 x2 65
Deadlif 145 x2 145
Chest-Supported Row ** 10 **
Day 2
Squat 145 x2 145
Bench Press 80 x2 80
Dip ** 10 **

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST

10 Weeks of Periodization

Set 2 Set 3
x2 140 x2
x2 80 x2
xMAX ** xMAX

x2 65 x2
x2 140 x2
x8 @10 x8

x2 110 x2
x2 65 x2
x8 @10 x8

Set 2
x2
x2
10 ** 10

x2
x2
10 ** 10