4 Week Infinite Off-Season

Squat Bench Deadlift OHP

Ending %s From Last Cycle 70% 70% 70.0% 70%

WEEK 1:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 70.0% 256 -
DAY 1

Deadlifts 1 AMRAP 70.0% 256 -

Tempo Squat 3 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - - -
Bench 3 5 70.0% 154 -
DAY 2

Bench 1 AMRAP 70.0% 154 -

DB Incline 3 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Squat 3 5 70.0% 207 -
DAY 3

Squat 1 AMRAP 70.0% 207 -

Block Pull 3 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - -
Spoto Bench 3 10 60.0% 132 -
DAY 4

Overhead Press 3 5 70.0% 97 -

Overhead Press 1 AMRAP 70.0% 97 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

WEEK 2:
1
 Movement Sets Reps %1RM Weight RPE
Deadlifts 4 5 72.5% 265 -
DAY 1 Deadlifts 1 AMRAP 72.5% 265 -
Pause Squat 4 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - - -
Bench 4 5 72.5% 160 -
DAY 2

Bench 1 AMRAP 72.5% 160 -

DB Incline 4 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Squat 4 5 72.5% 214 -
DAY 3

Squat 1 AMRAP 72.5% 214 -

Block Pull 4 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - -
Spoto Bench 4 10 60.0% 132 -
DAY 4

Overhead Press 4 5 72.5% 100 -

Overhead Press 1 AMRAP 72.5% 100 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

WEEK 3:
Movement Sets Reps %1RM Weight RPE
Deadlifts 5 5 75.0% 274 -
DAY 1

Deadlifts 1 AMRAP 75.0% 274 -

Pause Squat 5 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE

AY 2

2
 Face Pull 3 30 - - -
Bench 5 5 75.0% 165 -
DAY 2 Bench 1 AMRAP 75.0% 165 -
DB Incline 5 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Squat 5 5 75.0% 221 -
DAY 3

Squat 1 AMRAP 75.0% 221 -

Block Pull 5 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - -
Spoto Bench 5 10 60.0% 132 -
DAY 4

Overhead Press 5 5 75.0% 104 -

Overhead Press 1 AMRAP 75.0% 104 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

WEEK 4:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 77.5% 283 -
DAY 1

Deadlifts 1 AMRAP 77.5% 283 -

Squat 3 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - - -
Bench 3 5 77.5% 171 -
DAY 2

Bench 1 AMRAP 77.5% 171 -

DB Incline 3 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE

Squat 3 5 77.5% 229 -
DAY 3

3
DAY 3
Squat 1 AMRAP 77.5% 229 -
Pause Deadlift 3 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE

Face Pull 3 30 - -
Spoto Bench 3 10 60.0% 132 -
DAY 4

Overhead Press 3 5 77.5% 107 -

Overhead Press 1 AMRAP 77.5% 107 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

4
on Lift Squat Bench Deadlift OHP
Weight 295 220 365 138
Reps 1 1 1 1
1RM 295 220 365 138

Reps Achieved Est. 1RM Journal Notes

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Select Squat Variation Select
Squat >7 Reps
Front Squat 4-6 Reps
Pause Squat <4 Reps
Tempo Squat

Select Bench Variation

DB Incline
Close Grip
Incline Barbell
Spoto Press

Select Deadlift Variation

Stiff Leg
Pause Deadlift
Block Pull

Select Bench Variation Alt

Bench
Tempo Bench
Close Grip Bench
Spoto Bench