GZCL Free Compendium Updated

Hey Everybody!
GZCL here AKA Cody Lefever. Email: CLGZ@ymail.com
What you'll find in the next few tabs are super simple spreadsheets that come preloaded with differe
Read the instructions and notes and whatever you do don't mess around with any of the cells that are
But... if you're an Excel Wizard then you'll probably LMAO at this cause it's simple.
But, what this means is that anyone can poke through this and figure out how to do this for themselve
Give the pre loaded program a shot first. (It'll be awesome, promise.)
If you want to play around with the spread sheet and make adjustments save a 2n
I left all these cells UNLOCKED so you can look at the formula bar and see what I used, change or imp
WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULAS.

that come preloaded with different set ups using my GZCL Method as inspiration.
ound with any of the cells that aren't like this: YELLOW … Unless you're confident with your Excel skills.
use it's simple.
e out how to do this for themselves. :)
Read a review of it here!
nd see what I used, change or imporove as desired, and therefore what you can use to build your own training programs!
EMOVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.

h your Excel skills.
our own training programs!

T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 405 Exceptions: Any close variation of a competition lift.
Bench Press 285 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 515 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 170
Front Squat 315
MOVEMENT WEEKLY AVERAGES

STARTING Reps Rep
Tier 1 INTENSITIES Per Set Total Tons Add
Day One 1 Back Squat 0.850 4.67 14.00 4936 5.00
Day Two 1 Bench Press 0.850 4.00 12.00 2973 5.00
Day Three 1 Deadlift 0.850 3.83 11.50 5149 5.00
Day Four 1 OHP 0.850 3.58 10.75 1644 5.00
Day Five 1 Front Squat 0.850 4.58 13.75 3804 5.00
Tier 2
Day One 2 Stiff Leg Deadlift 0.650 9.17 27.50 9421 5.00
Day Two 2 Spoto Bench 0.650 12.08 36.25 6980 5.00
Day Three 2 Front Squat 0.650 7.08 21.25 4418 5.00
Day Four 2 Push Press 0.650 12.00 36.00 4238 5.00
Day Five 2 Back Squat 0.650 10.92 32.75 8928 5.00
Tier 3
Day One 3a Back Step Barbell Lunge 65 10.50 21.00 1416 1.25
3b Pull Up 175 10.63 21.25 3719 0.00
Day Two 3a Close Grip Bench 0.55 8.75 8.75 1356 0.00
3b 1-Arm Standing DB Press 35.00 11.25 11.25 394 0.00
Day Three 3a Kroc Row 75 11.75 11.75 881 0.00
3b V Grip Cable Row 105 12.75 12.75 1339 0.00
Day Four 3a Incline Bench 0.55 12.00 12.00 1320 0.00
3b Dips 175 14.25 14.25 2494 0.00
Day Five 3a Barbell Row 0.55 8.50 8.50 1105 0.00
3b EZ Bar Curl 65 13.50 13.50 878 0.00
Week One
From 11/20/2016
To 11/26/2016
Week 1
Day One MRS
Tier Exercise Weight Rep Set 1 2 3
1 Back Squat 345 Max 3 6 4 4
1
1
2 Stiff Leg Deadlift 335 Max 3 8 8 11
3a Back Step Barbell Lunge 65 Max 4 10 10 11
3b Pull Up 175 Max 4 14 11 9
Training Notes: Rep Grand Total
Total Workout Tonnage
Day Two MRS

1 Bench Press 240 Max 3 4 4 3
1
1
2 Spoto Bench 185 Max 3 13 11 10
3a Close Grip Bench 155 Max 4 10 9 8
3b 1-Arm Standing DB Press 35 Max 4 12 12 11
Day Three
1 Deadlift 440 Max 3 4 3 3
1
1
2 Front Squat 200 Max 3 7 6 6
3a Kroc Row 75 Max 4 12 12 11
3b V Grip Cable Row 105 Max 4 14 13 12
Day Four MRS

1 OHP 145 Max 3 3 3 2
1
1
2 Push Press 110 Max 3 13 11 10
3a Incline Bench 110 Max 4 14 12 12
3b Dips 175 Max 4 16 14 14
Day Five MRS

1 Front Squat 270 Max 3 6 5 6
1
1
2 Back Squat 265 Max 3 12 10 10
3a Barbell Row 130 Max 4 9 9 8
3b EZ Bar Curl 65 Max 4 15 14 13
Training Notes: Hard week of training did a ton of volume in the WEEKLY TOTA
End of Week Info & Data
T1 but managed by reducing some T2 later in the week. Went
easy on T3 at end of week also.
Total Reps
700
Reps Chart (Weeks 1-4)
600
Reps Perfomed
500
400
300
400
300
200
100
0
Weeks
T1 T2 T3 Total Reps
ted daily 2RM.) T2 Movements Progression Guide
competition lifts. Incline Bench 200 T1: 15 or more total reps in 3MR
ation of a competition lift. Sling Shot Bench 310 10-14 total reps in 3MRS +5 l
ose Grip Bench, opposite DL. Barbell Row 240 T2: 30 or more total reps in 3MR
, Low Bar, etc. 25-29 total reps in 3MRS +5 l
T3: If 50 in 4MRS then add 5 lb. t
If less than 50 total reps in 4M
LY AVERAGES
8
Reps Across All T1 Sets (3 Sets Per Week)
5
Reps
3
Back
Squat
2
Bench
Press
Deadlift
1
OHP
Front
Squat
0
1 2 3 4 5 6 7 8 9 10 11
Set Number
Week Two
11/27/2016
12/3/2016
Week 2
MRS Rep Tier Add Day One MRS
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2
14 4830 5 Back Squat 350 Max 3 6 4
27 9045 5 Stiff Leg Deadlift 340 Max 3 9 8
12 43 2795 5 Back Step Barbell Lunge 70 Max 4 10 10
7 41 7175 0 Pull Up 175 Max 4 15 11
Rep Grand Total 125 Training Notes: Rep Grand Tot
Total Workout Tonnage 23845 Total Workout
Total Pounds Earned 15
MRS Rep Tier Add Day Two MRS
11 2640 5 Bench Press 245 Max 3 5 4
34 6290 5 Spoto Bench 190 Max 3 12 12

8 35 5425 0 Close Grip Bench 155 Max 4
10 45 1575 0 1-Arm Standing DB Press 35 Max 4
Rep Tier Add Day Three
10 4400 5 Deadlift 445 Max 3 5 4
19 3800 5 Front Squat 205 Max 3 8 7

12 47 3525 0 Kroc Row 75 Max 4
12 51 5355 0 V Grip Cable Row 105 Max 4
MRS Rep Tier Add Day Four MRS
8 1160 5 OHP 150 Max 3 5 5
34 3740 5 Push Press 115 Max 3 13 11

10 48 5280 0 Incline Bench 110 Max 4
13 57 9975 0 Dips 175 Max 4
MRS Rep Tier Add Day Five MRS
17 4590 5 Front Squat 275 Max 3 6 5
32 8480 5 Back Squat 270 Max 3 12 11
8 34 4420 0 Barbell Row 130 Max 4
12 54 3510 0 EZ Bar Curl 65 Max 4
WEEKLY TOTALS Training Notes:

Reps
T1 60
T2 146
T3 455
Total Reps 661
Tons Per Tier
T1 17620
T2 31355
T3 49035
Total Tons 98010
Pounds Earned
T1 25
T2 25
T3 5
Pounds Earned 55
(Weeks 1-4) 120000
100000
Tons Lifted
80000
60000
40000
60000
40000
20000
0
Weeks
2 T3 Total Reps
r more total reps in 3MRS +10 lb. to next week INSTRUCTIONS FO
4 total reps in 3MRS +5 lb. to next week DON'T BE DUMB!
r more total reps in 3MRS +10 lb. to next week READ THE BLOG POST Volume-Dependent
9 total reps in 3MRS +5 lb. to next week WATCH THE VIDEO https://www.youtub
in 4MRS then add 5 lb. to next week ASK QUESTIONS REDDIT.COM/R/GZCL
s than 50 total reps in 4MRS stay
Week) 16
Reps Across All T2 Sets (3 Sets Per Week)
14
12
10
Reps
Stiff Leg
4 Deadlift
Spoto
Bench
Front
2 Squat
Push
Press
9 10 11 12 0
1 2 3 4 5 6 7 8 9
Set Number
Week Three
12/4/2016
12/10/2016
Week 3
MRS Rep Tier Add Day One MRS
3 4 Totals Tonnage Wk3 Exercise Weight Rep Set 1
3 13 4550 5 Back Squat 355 Max 3 6
10 27 9180 5 Stiff Leg Deadlift 345 Max 3 10
10 11 41 2870 0 Back Step Barbell Lunge 70 Max 4
9 9 44 7700 0 Pull Up 175 Max 4
Rep Grand Total 125 Training Notes:
Total Workout Tonnage 24300
MRS Rep Tier Add Day Two MRS
3 12 2940 5 Bench Press 250 Max 3 5
14 38 7220 5 Spoto Bench 195 Max 3 13

0 0 0 Close Grip Bench 155 Max 4
0 0 0 1-Arm Standing DB Press 35 Max 4
3 12 5340 5 Deadlift 450 Max 3 5
6 21 4305 5 Front Squat 210 Max 3 8

0 0 0 Kroc Row 75 Max 4
0 0 0 V Grip Cable Row 105 Max 4
MRS Rep Tier Add Day Four MRS
3 13 1950 5 OHP 155 Max 3 4
11 35 4025 5 Push Press 120 Max 3 13

0 0 0 Incline Bench 110 Max 4
0 0 0 Dips 175 Max 4
MRS Rep Tier Add Day Five MRS
3 14 3850 5 Front Squat 280 Max 3 5
10 33 8910 5 Back Squat 275 Max 3 13
0 0 0 Barbell Row 130 Max 4
0 0 0 EZ Bar Curl 65 Max 4

Reps
T1 64
T2 154
T3 85
Total Reps 303
Tons Per Tier
T1 18630
T2 33640
T3 10570
Total Tons 62840
Pounds Earned
T1 25
T2 25
T3 0
Pounds Earned 50
Tons Chart (Weeks 1-4)

Weeks
T1 T2 T3 Total Tons
CTIONS FOR USE
Volume-Dependent Intensity Progression
https://www.youtube.com/watch?v=lFsCxxqJiKM
REDDIT.COM/R/GZCL
ets Per Week)
8 9 10 11 12
Week Four
12/11/2016
12/17/2016
Week 4
MRS Rep Tier Add Day One
2 3 4 Totals Tonnage Wk3 Exercise Weight Rep Set
5 4 15 5325 5 Back Squat 360 Max 3
9 9 28 9660 5 Stiff Leg Deadlift 350 Max 3
0 0 0 Back Step Barbell Lunge 70 Max 4
0 0 0 Pull Up 175 Max 4
MRS Rep Tier Add Day Two
5 3 13 3250 5 Bench Press 255 Max 3
12 13 38 7410 5 Spoto Bench 200 Max 3

0 0 0 Close Grip Bench 155 Max 4
0 0 0 1-Arm Standing DB Press 35 Max 4
4 4 13 5850 5 Deadlift 455 Max 3
7 7 22 4620 5 Front Squat 215 Max 3

0 0 0 Kroc Row 75 Max 4
0 0 0 V Grip Cable Row 105 Max 4
MRS Rep Tier Add Day Four
4 3 11 1705 5 OHP 160 Max 3
13 12 38 4560 5 Push Press 125 Max 3

0 0 0 Incline Bench 110 Max 4
0 0 0 Dips 175 Max 4
MRS Rep Tier Add Day Five
4 4 13 3640 5 Front Squat 285 Max 3
10 9 32 8800 5 Back Squat 280 Max 3
0 0 0 Barbell Row 130 Max 4
0 0 0 EZ Bar Curl 65 Max 4

Reps
T1 65
T2 158
T3 0
Total Reps 223
Tons Per Tier
T1 19770
T2 35050
T3 0
Total Tons 54820
Pounds Earned
T1 25
T2 25
T3 0
Pounds Earned 50
60
Pounds Earned (Weeks
50
Pounds Earned
40
30
20
30
20
10
0
Weeks
T1 T2 T3 Pounds Earned
MRS Rep Tier Add
1 2 3 4 Totals Tonnage Wk3
7 4 3 14 5040 5
10 10 8 28 9800 5
0 0 0
0 0 0
Rep Grand Total 42
MRS Rep Tier Add
5 4 3 12 3060 5
13 11 11 35 7000 5
0 0 0
0 0 0
Rep Grand Total 47
Rep Tier Add
5 3 3 11 5005 5
8 8 7 23 4945 5
0 0 0
0 0 0
Rep Grand Total 34
MRS Rep Tier Add
4 3 4 11 1760 5
14 12 11 37 4625 5
0 0 0
0 0 0
Rep Grand Total 48
MRS Rep Tier Add
4 4 3 11 3135 5
13 11 10 34 9520 5
0 0 0
0 0 0
Rep Grand Total 45
WEEKLY TOTALS
Reps
T1 59
T2 157
T3 0
Total Reps 216
Tons Per Tier
T1 18000
T2 35890
T3 0
Total Tons 53890
Pounds Earned
T1 25
T2 25
T3 0
Pounds Earned 50
ed (Weeks 1-4)
eeks
Pounds Earned
Max
Squat 425 Front Squat
Bench Press 315 Incline Bench
Deadlift 535
OHP 175
Progression Table (Percentage of Training Max)
Week One Week Two
From 11/13/2016 Enter as decimal 11/20/2016
To 11/19/2016 (Ex: .85 = 85%) 11/26/2016
Tier 1 Movement % Movement
Day One 1 Deadlift 0.800 Deadlift
Day One 1 Find 3RM No Belt
Day One 1 (-15% from 3RM)
Day Two 1
Day Two 1
Day Two 1
Day Three 1 2" Deficit Deadlift 0.750 2" Deficit Deadlift
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2 Paused Deadlift 0.570 Paused Deadlift
Day Four 2 Deadlift (Rep Out) 0.610 Deadlift (Rep Out)
Training Schedule
Day One Total Day One
Tier Exercise Weight Rep Set Reps Exercise
1 Deadlift 500 3RM Deadlift
1 400 3 2+
2 0 0 0
0
2
3
3
3
3
Day Two Total Day Two
1 0 0
1 0
1
2 0 0 0
2 0
3
3
3
3
Day Three Total Day Three
1 2" Deficit Deadlift 375 2 8+ 2" Deficit Deadlift
1 355 Max 1
1
2 0 0 0
2 0
3
3
3
3
Day Four Total Day Four
1 0 0 0
1 0
1
2 Paused Deadlift 285 3 5 Paused Deadlift
2 Deadlift (Rep Out) 305 Max 1 Deadlift (Rep Out)
3
3
3
Training
335 Exceptions: Any close variation of a competition lift.
255 Examples: Front Squat, Close Grip Bench, opposite DL. TUTORIAL VIDEO LIN
Sling Shot Bench, High Bar, Low Bar, etc.
T2 Movements should be close variations. Ex: Close grip bench
Week Three
Enter as decimal 11/27/2016 Enter as decimal
(Ex: .85 = 85%) 12/3/2016 (Ex: .85 = 85%)
% Movement %
0.850 Deadlift 0.900
0.775 2" Deficit Deadlift 0.800
0.590 Paused Deadlift 0.610

0.630 Deadlift (Rep Out) 0.650
Total Day One Total

Weight Rep Set Reps Exercise Weight Rep Set Reps
425 3 3+ Deadlift 450 2 4+
0 0 0
0 0
Total Day Two Total
0 0 0
0 0 0
0 0
Total Day Three Total

390 2 8+ 2" Deficit Deadlift 400 1 8+
370 Max 1 380 Max 1
0 0 0
0 0
Total Day Four Total

0 0 0
0 0
295 3 5 Paused Deadlift 305 2 5

315 Max 1 Deadlift (Rep Out) 325 Max 1
UTORIAL VIDEO LINK HERE: https://www.youtube.com/watch?v=vT9Q_
Week Four Week Five

12/4/2016 Enter as decimal 12/11/2016 Enter as decimal
12/10/2016 (Ex: .85 = 85%) 12/17/2016 (Ex: .85 = 85%)
Movement % Movement %
2" Deficit Deadlift 0.825 2" Deficit Deadlift 0.875
Paused Deadlift 0.700 Paused Deadlift 0.750

Max Hold Max Hold
Band Deadlift (30%) 0.850 Band Deadlift (30%) 0.875

DL Rep Out (No Bands) 0.750 DL Rep Out (No Bands) 0.770

Exercise Weight Rep Set Reps Exercise Weight Rep Set
2" Deficit Deadlift 475 2RM 2" Deficit Deadlift 415 2 5+
390 2 3+
0 0 0 0
0 0
0 0 0
0
0 0 0 0
0 0

Paused Deadlift 335 3 4 Paused Deadlift 355 3 4
Max Hold 300 1 1 time Max Hold 320 Max 1
0 0 0 0
0 0

0 0 0 0
0 0
Band Deadlift (30%) 405 3 4 Band Deadlift (30%) 415 3 4

DL Rep Out (No Bands) 355 Max 1 DL Rep Out (No Bands) 365 Max 1
Bands are 30% of the called for weight

Example: If 405 at the top band tension is 405 x .3 = 121 lb., round down to 120 lb. of band tension (60 lb. per side)
Band Tension Range of +/-5% is fine (Lean lighter though if new to bands.)
/watch?v=vT9Q_WvnbZg
Week Six Week Seven

12/24/2016 (Ex: .85 = 85%) 12/31/2016 (Ex: .85 = 85%)
2" Deficit Deadlift 0.925 Paused Deadlift 0.850
Paused Deadlift 0.800 Band Deadlift (30%) 0.850

Max Hold
Band Deadlift (30%) 0.890 3" Def. Deadlift 0.750

DL Rep Out (No Bands) 0.790
Total Day One Total Day One

Reps Exercise Weight Rep Set Reps Exercise Weight
2" Deficit Deadlift 440 1 5+ Paused Deadlift 500
425
0 0 0 0
0 0
Total Day Two Total Day Two
0 0 0
0
0 0 0 0
0 0
Total Day Three Total Day Three

Paused Deadlift 380 2 4 Band Deadlift (30%) 425
time Max Hold 340 Max 1 time
0 0 0 0
0 0
Total Day Four Total Day Four

0 0 0 0
0 0 0
Band Deadlift (30%) 425 2 4+ 3" Def. Deadlift 375

DL Rep Out (No Bands) 375 Max 1

nsion (60 lb. per side) Band Tension Range of +/-5% is fine (Lean lighter
Week Eight Week Nine
Enter as decimal 1/1/2017 Enter as decimal 1/8/2017
(Ex: .85 = 85%) 1/7/2017 (Ex: .85 = 85%) 1/14/2017
Movement % Movement
Paused Deadlift 0.900 Paused Deadlift
0.825
Band Deadlift (30%) 0.870 Band Deadlift (30%)
3" Def. Deadlift 0.790 3" Def. Deadlift

Rep Set Reps Exercise Weight Rep Set Reps Exercise
1RM Paused Deadlift 450 1 3+ Paused Deadlift
1 2+ 415 2 2+
0 0 0
0
0 0 0
0 0 0
0

2 5+ Band Deadlift (30%) 435 2 5+ Band Deadlift (30%)
Only add straight weight, keep same band tension Only add straight weight, keep sam
0 0 0
0

0 0 0
0 0 0
3 3+ 3" Def. Deadlift 395 3 3+ 3" Def. Deadlift
called for weight

f +/-5% is fine (Lean lighter though if new to bands.)
Week Ten
(Ex: .85 = 85%) 1/21/2017 (Ex: .85 = 85%)
% Movement %
0.950 Band Deadlift (30%) 0.900
0.875
Total Day One Total

475 1 2+ Band Deadlift (30%) 500 1RM
440 1 3+ 450 1 3+
Reduce only straight weight, keep same bands.
0 0 0
0 0
Total Day Two Total
0 0 325
0
0
0 0 0
0 0

445 1 5+ Deadlift 425 2 4+
ight weight, keep same band tension
0 0 0
0 0

0 0 0
0 0
405 2 3+ Deadlift 385 3 4+
Bands are 30% of the Paused Deadlift 1RM from Week Seven
Week Eleven Week Twelve
1/28/2017 (Ex: .85 = 85%) 2/4/2017 (Ex: .85 = 85%)
Deadlift 0.870 Deadlift 0.910

Band Deadlift (30%) 465 1 5+ Band Deadlift (30%) 480 1 2+
Only add straight weight, keep same band tension Only add straight weight, keep same band tension
0 0 0 0
0 0
0 0 0 0
0 0
0 0 0 0
0 0

Deadlift 435 2 4+ Deadlift 455 1 3+
0 0 0 0
0 0

0 0 0 0
0 0
Deadlift 395 2 5+ Deadlift 405 Max 1
om Week Seven
hter though if new to bands.)
Total
Reps
band tension
Total
Reps
Total
Reps
Total
Reps
Max
Squat 425 Front Squat
Bench Press 315 Incline Bench
Deadlift 535
OHP 175
Week One Week Two
To 11/19/2016 (Ex: .85 = 85%) 11/26/2016
Day One 1 Deadlift 0.800 Deadlift
Day One 1 Find 3RM No Belt
Day One 1 (-15% from 3RM)
Day Two 1
Day Two 1
Day Two 1
Day Three 1 2" Deficit Deadlift 0.750 2" Deficit Deadlift
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2 Paused Deadlift 0.570 Paused Deadlift
Day Four 2 Deadlift (Rep Out) 0.610 Deadlift (Rep Out)
Training Schedule
1 Deadlift 275 3RM Deadlift
1 220 3 2+
2 0 0 0
0
2
3
3
3
3
1 0 0
1 0
1
2 0 0 0
2 0
3
3
3
3
1 2" Deficit Deadlift 207.5 2 8+ 2" Deficit Deadlift
1 197.5 Max 1
1
2 0 0 0
2 0
3
3
3
3
1 0 0 0
1 0
1
2 Paused Deadlift 157.5 3 5 Paused Deadlift
2 Deadlift (Rep Out) 167.5 Max 1 Deadlift (Rep Out)
3
3
3
Training
255 Examples: Front Squat, Close Grip Bench, opposite DL.
TUTORIAL VIDEO
Sling Shot Bench, High Bar, Low Bar, etc.
T2 Movements should be close variations. Ex: Close grip bench
Week Three
(Ex: .85 = 85%) 12/3/2016 (Ex: .85 = 85%)
% Movement %
0.590 Paused Deadlift 0.610

0.630 Deadlift (Rep Out) 0.650
Total Day One Total

235 3 3+ Deadlift 247.5 2 4+
0 0 0
0 0
Total Day Two Total
0 0 0
0 0 0
0 0

212.5 2 8+ 2" Deficit Deadlift 220 1 8+
202.5 Max 1 210 Max 1
0 0 0
0 0

0 0 0
0 0
162.5 3 5 Paused Deadlift 167.5 2 5

172.5 Max 1 Deadlift (Rep Out) 180 Max 1
TUTORIAL VIDEO LINK HERE: https://www.youtube.com/watch?v=vT
Week Four Week Five

12/10/2016 (Ex: .85 = 85%) 12/17/2016 (Ex: .85 = 85%)
Paused Deadlift 0.700 Paused Deadlift 0.750

Max Hold Max Hold

DL Rep Out (No Bands) 0.750 DL Rep Out (No Bands) 0.770

2" Deficit Deadlift 265 2RM 2" Deficit Deadlift 232.5 2 5+
217.5 2 3+
0 0 0 0
0 0
0 0 0
0
0 0 0 0
0 0

Paused Deadlift 185 3 4 Paused Deadlift 200 3 4
Max Hold 175 1 1 time Max Hold 190 Max 1
0 0 0 0
0 0

0 0 0 0
0 0
Band Deadlift (30%) 225 3 4 Band Deadlift (30%) 232.5 3 4

DL Rep Out (No Bands) 200 Max 1 DL Rep Out (No Bands) 205 Max 1

Example: If 405 at the top band tension is 405 x .3 = 121 lb., round down to 120 lb. of band tension (60 lb. per side)
com/watch?v=vT9Q_WvnbZg
Week Six Week Seven

12/24/2016 (Ex: .85 = 85%) 12/31/2016 (Ex: .85 = 85%)
2" Deficit Deadlift 0.925 Paused Deadlift 0.850
Paused Deadlift 0.800 Band Deadlift (30%) 0.850

Max Hold
Band Deadlift (30%) 0.890 3" Def. Deadlift 0.750

DL Rep Out (No Bands) 0.790

2" Deficit Deadlift 245 1 5+ Paused Deadlift 273
232.5
0 0 0 0
0 0
0 0 0
0
0 0 0 0
0 0

Paused Deadlift 212.5 2 4 Band Deadlift (30%) 232.5
time Max Hold 202.5 Max 1 time
0 0 0 0
0 0

0 0 0 0
0 0 0
Band Deadlift (30%) 235 2 4+ 3" Def. Deadlift 205

DL Rep Out (No Bands) 210 Max 1

nsion (60 lb. per side) Band Tension Range of +/-5% is fine (Lean lighter
Enter as decimal 1/1/2017 Enter as decimal 1/8/2017
(Ex: .85 = 85%) 1/7/2017 (Ex: .85 = 85%) 1/14/2017
Movement % Movement
Paused Deadlift 0.900 Paused Deadlift
0.825
Band Deadlift (30%) 0.870 Band Deadlift (30%)
3" Def. Deadlift 0.790 3" Def. Deadlift

1RM Paused Deadlift 245 1 3+ Paused Deadlift
1 2+ 225 2 2+
0 0 0
0
0 0 0
0 0 0
0

2 5+ Band Deadlift (30%) 237.5 2 5+ Band Deadlift (30%)
Only add straight weight, keep same band tension Only add straight weight, keep sam
0 0 0
0

0 0 0
0 0 0
3 3+ 3" Def. Deadlift 215 3 3+ 3" Def. Deadlift
called for weight

f +/-5% is fine (Lean lighter though if new to bands.)
Week Ten
(Ex: .85 = 85%) 1/21/2017 (Ex: .85 = 85%)
% Movement %
0.950 Band Deadlift (30%) 0.900
0.875
Total Day One Total

260 1 2+ Band Deadlift (30%) 293 1RM
237.5 1 3+ 262.5 1 3+
Reduce only straight weight, keep same bands.
0 0 0
0 0
Total Day Two Total
0 0 325
0
0
0 0 0
0 0

242.5 1 5+ Deadlift 247.5 2 4+
ight weight, keep same band tension
0 0 0
0 0

0 0 0
0 0
220 2 3+ Deadlift 225 3 4+
Bands are 30% of the Paused Deadlift 1RM from Week Seven
1/28/2017 (Ex: .85 = 85%) 2/4/2017 (Ex: .85 = 85%)

Band Deadlift (30%) 272.5 1 5+ Band Deadlift (30%) 280 1 2+
Only add straight weight, keep same band tension Only add straight weight, keep same band tension
0 0 0 0
0 0
0 0 0 0
0 0
0 0 0 0
0 0

Deadlift 255 2 4+ Deadlift 265 1 3+
0 0 0 0
0 0

0 0 0 0
0 0
Deadlift 230 2 5+ Deadlift 237.5 Max 1
om Week Seven
hter though if new to bands.)
Total
Reps
band tension
Total
Reps
Total
Reps
Total
Reps
12 Week Wave Forms
Exercise Week Week
Day Order 1-3 4-6
Deadlift Deficit Deadlift
Intensity Range Intensity Range
3RM attempt (Wk 1) 2RM attempt (Wk 4)
1 1
Straight Sets 80-90% Straight Sets 80-90%
Based off 3RM Attempt Based off 2RM Attempt
Progression A (Floor Speed)
Volume Totals: Volume Totals:

Wk1: 9+, Wk2: 9+, Wk3: 8+ Wk4: 8+, Wk5: 10+, Wk6: 5+
Deficit Deadlift Paused Deadlift

Straight Sets 70-80% of 3RM Straight Sets 70-80% of 2RM
2 1 Based off 3RM Attempt Based off 2RM Attempt

Wk1: 17+, Wk2: 17+, Wk3: 9+ Wk4: 13, Wk5: 13, Wk6: 9
Paused Deadlift Band Deadlift

3 2
Based off 3RM Attempt 30% of listed weight is band tension
Based off 2RM Attempt

Wk1: 16+, Wk2: 16+, Wk3: 11+ Wk4: 12+, Wk5: 12+, Wk6: 9+
Exercise Week Week

Day Order 1-3 4-6
Deadlift Paused Deadlift
1 1
(Lock Out Strength)

Wk1: 9+, Wk2: 9+, Wk3: 8+ Wk7: 3+, Wk8: 7+, Wk9: 5+
Progression B (Lock Out Streng

2 1 Based off 3RM Attempt 30% of listed weight is band tension

Based off Paused 2RM Attempt

Wk1: 14+, Wk2: 14+, Wk3: 8+ Wk7: 10+, Wk8: 10+, Wk9: 5+
Band Deadlift Block/Rack Pull

3 2
30% of listed weight is band tension Based off Paused 2RM Attempt

Wk1: 16+, Wk2: 16+, Wk3: 11+ Wk7: 12+, Wk8: 12+, Wk9: 8+
9 Week Wave Forms
Week Week Exercise
7-9 10-12 Day Order
1 1
Based off 1RM Attempt Based off Banded 1RM Attempt
Band tension is 30% of Wk7 Paused 1RM

Wk7: 3+, Wk8: 7+, Wk9: 5+ Wk10: 4+, Wk11: 5+, Wk12: 2+
Band Deadlift Deadlift

Based off Paused 1RM Attempt
Based from Wk7 Paused DL 1RM
2 1
Wk7: 10+, Wk8: 10+, Wk9: 5+ Wk10: 8+, Wk11: 8+, Wk12: 3+
Deficit Deadlift Deadlift

3 2
Based off 1RM Attempt Based from Wk7 Paused DL 1RM

Wk7: 9+, Wk8: 9+, Wk9: 6+ Wk10: 12+, Wk11: 10+, Wk12:1+
Week Week Exercise

7-9 10-12 Day Order
Band Deadlift Block/Rack Pull
1 1
Straight Sets 85-95% Based off 1RM Attempt
Based off Banded 1RM Attempt Straight Sets 90-95%
(Lock Out Strength)

Wk10: 4+, Wk11: 5+, Wk12: 2+ Wk10: 5+, Wk11: 5+, Wk12: 2+
Block/Rack Pull Deadlift

Straight Sets 80-90% Straight Sets 80-85% of 1RM
Based off Paused 2RM Attempt Based from Wk7 Paused DL 1RM
2 1
Wk10: 10+, Wk11: 10+, Wk12: 5+ Wk10: 8+, Wk11: 8+, Wk12: 3+
Deadlift Deadlift
3 2
Based off 1RM Attempt Based from Wk7 Paused DL 1RM

Wk10: 15+, Wk11: 12+, Wk12:6+ Wk10: 12+, Wk11: 10+, Wk12:1+
ek Wave Forms
Week Week
1-3 4-6

Wk1: 9+, Wk2: 9+, Wk3: 8+ Wk4: 8+, Wk5: 10+, Wk6: 5+
Deficit Deadlift Band Deadlift

Based off 3RM Attempt Based off Paused 1RM Attempt

Wk1: 17+, Wk2: 17+, Wk3: 9+ Wk4: 10+, Wk5: 10+, Wk6: 5+
Paused Deadlift Paused Deadlift

Based off 3RM Attempt Based off Wk1 3RM Attempt

Wk1: 16+, Wk2: 16+, Wk3: 11+ Wk4: 12+, Wk5: 12+, Wk6: 8+
Week Week
1-3 4-6

Wk1: 9+, Wk2: 9+, Wk3: 8+ Wk4: 3+, Wk5: 7+, Wk6: 5+
Paused Deadlift Block/Rack Pull

Based off 3RM Attempt Based off Paused 2RM Attempt

Wk1: 14+, Wk2: 14+, Wk3: 8+ Wk4: 10+, Wk5: 10+, Wk6: 5+
Band Deadlift Band Deadlift

30% of listed weight is band tension 30% of listed weight is band tension

Wk1: 16+, Wk2: 16+, Wk3: 11+ Wk4: 12+, Wk5: 12+, Wk6: 8+
6 Week Wave Forms
Week Exercise Week
7-9 Day Order 1-3
Band Deadlift Deadlift
1 1
Based off Banded 1RM Attempt Based off 3RM Attempt

Wk7: 4+, Wk8: 5+, Wk9: 2+ Wk1: 9+, Wk2: 9+, Wk3: 8+

2 1 Based off 3RM Attempt

Wk7: 8+, Wk8: 8+, Wk9: 3+ Wk1: 17+, Wk2: 17+, Wk3: 9+

3 2
Based from Wk7 Paused DL 1RM Based off 3RM Attempt

Wk7: 12+, Wk8: 10+, Wk9:1+ Wk1: 16+, Wk2: 16+, Wk3: 11+
Week Exercise Week

7-9 Day Order 1-3
Block/Rack Pull Deadlift
1 1
(Lock Out Strength)

Wk7: 5+, Wk8: 5+, Wk9: 2+ Wk1: 9+, Wk2: 9+, Wk3: 8+

Straight Sets 80-85% of 1RM Straight Sets 70-80%
2 1 Based off 3RM Attempt

Wk7: 8+, Wk8: 8+, Wk9: 3+ Wk1: 14+, Wk2: 14+, Wk3: 8+
Deadlift Band Deadlift

3 2
Based from Wk7 Paused DL 1RM 30% of listed weight is band tension

Wk7: 12+, Wk8: 10+, Wk9:1+ Wk1: 16+, Wk2: 16+, Wk3: 11+
Week
4-6
Band Deadlift
Intensity Range
2RM attempt (Wk 4)
Straight Sets 85-95%
Based off Banded 2RM Attempt
Band tension is 35% of Wk1 3RM
Volume Totals:
Wk4: 6+, Wk5: 8+, Wk6: 3+
Deficit Deadlift
Intensity Range
Straight Sets 75-85% of 3RM
Volume Totals:
Wk4: 13+, Wk5: 13+, Wk6: 6+
Paused Deadlift
Intensity Range
Based off Wk1 3RM Attempt
Volume Totals:
Wk4: 12+, Wk5: 10+, Wk6: 6+
Week
4-6
Block/Rack Pull
Intensity Range
2RM attempt (Wk 4)
Volume Totals:
Wk4: 5+, Wk5: 5+, Wk6: 2+
Paused Deadlift
Intensity Range
Volume Totals:
Wk4: 14+, Wk5: 14+, Wk6: 8+
Band Deadlift
Intensity Range
30% of listed weight is band tension
Volume Totals:
Wk4: 12+, Wk5: 10+, Wk6: 6+
Week One Week Two Week Three Week Four Week Five Week Six Week Seven Week Eight Week Nine
From 8/28/2016 Enter as decimal 9/4/2016 9/11/2016 9/18/2016 9/25/2016 10/2/2016 10/9/2016 10/16/2016 10/23/2016
To 9/3/2016 (Ex: .85 = 85%) 9/10/2016 9/17/2016 9/24/2016 10/1/2016 10/8/2016 10/15/2016 10/22/2016 10/29/2016
Mesocycle A Mesocycle B Mesocycle C
Training Schedule In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still. The purpose of these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with additional work based off that
T1 AMRAPS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal. <<< BLOCK 1 / BLOCK 2 >>> Find written RM then use the percentage of that RM and complete the listed reps and sets. AMRAPS always optional depending on physical and mental state
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 T1 Test Week Week 7 Week 8 Week 9
Day One Day One Day One Day One Day One Day One T2 Deload Week Day One Day One Day One
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Back Squat Find 10RM Back Squat Find 8RM Back Squat Find 6RM Back Squat Find 4RM Back Squat Find 2RM Back Squat Find 1RM 1 Back Squat Find 6RM Back Squat Find 4RM Back Squat Find 2RM
RM:
1 320 6 3+ M: 340 5 3+ M: 365 4 3+ M: 375 3 3+ M: 385 2 4+ RM:
1 85% 3 5+ M: 85% 2 5+ M: 85% 1 5+ M:
AMRAP:
1 AMRAP: AMRAP: AMRAP: AMRAP: AMRAP:
1 AMRAP: AMRAP: AMRAP:
2a 2" Deficit Deadlift 275 10 4 2" Deficit Deadlift 325 8 4 2" Deficit Deadlift 380 6 4 2" Deficit Deadlift 410 4 5 2" Deficit Deadlift 435 2 7 T2 Rest 2a 1" Deficit Deadlift 395 6 5 1" Deficit Deadlift 425 5 5 1" Deficit Deadlift 450 4 5
2b Single Leg Press ? 15 3MRS Single Leg Press ? 12 3MRS Single Leg Press ? 10 3MRS Single Leg Press ? 8 3MRS Single Leg Press ? 6 3MRS
2c Chest Supported Row ? 15 3MRS Chest Supported Row ? 12 3MRS Chest Supported Row ? 10 3MRS Chest Supported Row ? 8 3MRS Chest Supported Row ? 6 3MRS 2b Single Leg Press ? 12 3MRS Single Leg Press ? 10 3MRS Single Leg Press ? 8 3MRS
3a V Grip Cable Row ? 20 3MRS V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16 3MRS V Grip Cable Row ? 14 3MRS V Grip Cable Row ? 12 3MRS V Grip Cable Row ? 10 3MRS 2c Chest Supported Row ? 12 3MRS Chest Supported Row ? 10 3MRS Chest Supported Row ? 8 3MRS
3b Leg Curl ? 20 3MRS Leg Curl ? 18 3MRS Leg Curl ? 16 3MRS Leg Curl ? 14 3MRS Leg Curl ? 12 3MRS Leg Curl ? 10 3MRS 3a Week 7 T3 Rest All Days V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16 3MRS
3c Leg Extension ? 20 3MRS Leg Extension ? 18 3MRS Leg Extension ? 16 3MRS Leg Extension ? 14 3MRS Leg Extension ? 12 3MRS Leg Extension ? 10 3MRS 3b T3 Variety Option: Switch some T2 & T3's Leg Curl ? 18 3MRS Leg Curl ? 16 3MRS
3d DB Hammer Curl ? 20 3MRS DB Hammer Curl ? 18 3MRS DB Hammer Curl ? 16 3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl ? 12 3MRS DB Hammer Curl ? 10 3MRS 3c around this 2nd half. Leg Extension ? 18 3MRS Leg Extension ? 16 3MRS
Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two
1 Bench Press Find 10RM Bench Press Find 8RM Bench Press Find 6RM Bench Press Find 4RM Bench Press Find 2RM Bench Press Find 1RM 1 Bench Press Find 6RM Bench Press Find 4RM Bench Press Find 2RM
RM:
1 210 6 3+ M: 230 5 3+ M: 245 4 3+ M: 250 3 3+ M: 260 2 4+ RM:
1 85% 3 5+ M: 85% 2 5+ M: 85% 1 5+ M:
AMRAP:
2a Close Grip bench 165 10 4 Close Grip bench 180 8 4 Close Grip bench 195 6 4 Close Grip bench 205 4 5 Close Grip bench 210 2 7 T2 Rest 2a Close Grip Bench 230 6 5 Close Grip Bench 245 5 5 Close Grip Bench 260 4 5
2b Incline Bench ? 15 3MRS Incline Bench ? 12 3MRS Incline Bench ? 10 3MRS Incline Bench ? 8 3MRS Incline Bench ? 6 3MRS
2c DB Shoulder Press ? 15 3MRS DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10 3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press ? 6 3MRS 2b Incline Bench ? 12 3MRS Incline Bench ? 10 3MRS Incline Bench ? 8 3MRS
3a Machine Lateral Raise ? 20 3MRS Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16 3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise ? 12 3MRS Machine Lateral Raise ? 10 3MRS 2c DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10 3MRS DB Shoulder Press ? 8 3MRS
3b Rear Delt Fly ? 20 3MRS Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16 3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly ? 12 3MRS Rear Delt Fly ? 10 3MRS 3a T3 Rest Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16 3MRS
3c Pec Flye ? 20 3MRS Pec Flye ? 18 3MRS Pec Flye ? 16 3MRS Pec Flye ? 14 3MRS Pec Flye ? 12 3MRS Pec Flye ? 10 3MRS 3b Pec Flye ? 18 3MRS Pec Flye ? 16 3MRS
3d Cable Tricep Push Down ? 20 3MRS Cable Tricep Push Down ? 18 3MRS Cable Tricep Push Down ? 16 3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down ? 12 3MRS Cable Tricep Push Down ? 10 3MRS 3c Rear Delt Flye ? 18 3MRS Rear Delt Flye ? 16 3MRS
Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three
1 Front Squat Find 10RM Front Squat Find 8RM Front Squat Find 6RM Front Squat Find 4RM Front Squat Find 2RM Front Squat Find 1RM 1 Deadlift Find 6RM Deadlift Find 4RM Deadlift Find 2RM
RM:
1 220 6 3+ M: 235 5 3+ M: 250 4 3+ M: 260 3 3+ M: 270 2 4+ RM:
1 85% 3 5+ M: 85% 2 5+ M: 85% 1 5+ M:
AMRAP:
2a Back Squat 230 10 4 Back Squat 275 8 4 Back Squat 320 6 4 Back Squat 340 4 5 Back Squat 365 2 7 T2 Rest 2a Front Squat 220 6 5 Front Squat 235 5 5 Front Squat 250 4 5
2b Back Step Lunge ? 15 3MRS Back Step Lunge ? 12 3MRS Back Step Lunge ? 10 3MRS Back Step Lunge ? 8 3MRS Back Step Lunge ? 6 3MRS
2c V Grip Lat Pull Down ? 15 3MRS V Grip Lat Pull Down ? 12 3MRS V Grip Lat Pull Down ? 10 3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down ? 6 3MRS 2b Stiff Leg Deadlift ? 12 3MRS Stiff Leg Deadlift ? 10 3MRS Stiff Leg Deadlift ? 8 3MRS
3a Leg Extension ? 20 3MRS Leg Extension ? 18 3MRS Leg Extension ? 16 3MRS Leg Extension ? 14 3MRS Leg Extension ? 12 3MRS Leg Extension ? 10 3MRS 2c Lat Pull Down ? 12 3MRS Lat Pull Down ? 10 3MRS Lat Pull Down ? 8 3MRS
3b Leg Curl ? 20 3MRS Leg Curl ? 18 3MRS Leg Curl ? 16 3MRS Leg Curl ? 14 3MRS Leg Curl ? 12 3MRS Leg Curl ? 10 3MRS 3a T3 Rest Wide Grip Cable Row ? 18 3MRS Wide Grip Cable Row ? 16 3MRS
3c Wide Grip Lat Pull Down ? 20 3MRS Wide Grip Lat Pull Down ? 18 3MRS Wide Grip Lat Pull Down ? 16 3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down ? 12 3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b Hammer Curl ? 18 3MRS Hammer Curl ? 16 3MRS
3d EZ Bar Curl ? 20 3MRS EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16 3MRS EZ Bar Curl ? 14 3MRS EZ Bar Curl ? 12 3MRS EZ Bar Curl ? 10 3MRS 3c EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16 3MRS
Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four
1 Military Press Find 10RM Military Press Find 8RM Military Press Find 6RM Military Press Find 4RM Military Press Find 2RM Military Press Find 1RM 1 Military Press Find 6RM Military Press Find 4RM Military Press Find 2RM
RM:
1 110 6 3+ M: 120 5 3+ M: 130 4 3+ M: 145 3 3+ M: 150 2 4+ RM:
1 85% 3 5+ M: 85% 2 5+ M: 85% 1 5+ M:
AMRAP:
1 Sling Shot Bench Find 10RM 4MRS Sling Shot Bench Find 8RM 4MRS Sling Shot Bench Find 6RM 4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench Find 2RM 4MRS Sling Shot Bench Find 1RM 1 Sling Shot Bench Find 7RM 4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench Find 2RM 1MRS
RM:
1 RM: RM: RM: RM: 1RM:
1 RM: RM: RM:
AMRAP:
1 AMRAP: AMRAP: AMRAP: AMRAP: MRS:
1 MRS: MRS: MRS:
2a Legs Up Bench 145 10 4 Legs Up Bench 165 8 4 Legs Up Bench 180 6 4 Legs Up Bench 185 4 5 Legs Up Bench 195 2 7 T2 Rest 2a Legs Up Bench 210 6 5 Legs Up Bench 230 5 5 Legs Up Bench 245 4 5
2b Push Press ? 15 3MRS Push Press ? 12 3MRS Push Press ? 10 3MRS Push Press ? 8 3MRS Push Press ? 6 3MRS
3a Cable OH Tricep Ext. ? 20 3MRS Cable OH Tricep Ext. ? 18 3MRS Cable OH Tricep Ext. ? 16 3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext. ? 12 3MRS Cable OH Tricep Ext. ? 10 3MRS 3a T3 Rest DB Bench Press ? 18 3MRS DB Bench Press ? 16 3MRS
3b Machine Lateral Raise ? 20 3MRS Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16 3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise ? 12 3MRS Machine Lateral Raise ? 10 3MRS 3b Cable OH Tricep Ext ? 18 3MRS Cable OH Tricep Ext ? 16 3MRS
3c Rear Delt Fly ? 20 3MRS Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16 3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly ? 12 3MRS Rear Delt Fly ? 10 3MRS 3c Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16 3MRS
3d Pec Flye ? 20 3MRS Pec Flye ? 18 3MRS Pec Flye ? 16 3MRS Pec Flye ? 14 3MRS Pec Flye ? 12 3MRS Pec Flye ? 10 3MRS 3d Pec Flye ? 18 3MRS Pec Flye ? 16 3MRS
General Training Guidance T3 Progression Guide

(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank! Example: (From the workout above)
Paused Variants (+) means last set is held for a few seconds longer, without compromising form/safety. Incline Bench ? 10 3MRS
(?) See "T3 Progression Guide" >>> Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot. Then complete 3 additional Max Rep Sets (MRS) with that same weight.
Feeling Run Down? Are your T1 sets grinding more than usual and the T2 is basically impossible? If so do below! Do not push to failure. Always leave 1-2 reps in the tank.
Perform all these 1. Take T1 set volume for that movement down to a single top set. T2 volume should be reduced by 1-3 reps per set for the week on all days. Push less hard on T3 for the week. Expect rep counts to drop as each set progresses.
steps for 1 week: 2. Seriously get more sleep, do a better warm up, and make an honest effort to eat better. It gets easier to continue doing after one week ;) Attempt to beat T3 weights and volumes when you're feeling good.
Rest Guide: T1: 3-5 Minutes
(Between Sets) T2: 2-3 Minutes
T1: 60-90 Seconds
OHP 62.5

Week One Week Two
To 9/7/2019 (Ex: .85 = 85%) 9/14/2019
Mesocycle A
Day One 1 Back Squat 0.7 Back Squat
Day One 1
Day One 1
Day Two 1 Bench Press 0.65 Bench Press
Day Two 1
Day Two 1
Day Three 1 Front Squat 0.7 Front Squat
Day Three 1
Day Three 1
Day Four 1 Military Press 0.6 Military Press
Day Four 1 Sling Shot Bench Sling Shot Bench
Day Four 1
Tier 2
Day One 2 2" Deficit Deadlift 0.5 2" Deficit Deadlift
Day One 2
Day Two 2 Close Grip bench 0.5 Close Grip bench
Day Two 2
Day Three 2 Back Squat 0.5 Back Squat
Day Three 2
Day Four 2 Legs Up Bench 0.45 Legs Up Bench
Day Four 2
Training Schedule In Block 1 you'll be finding your current Rep Max (RM
T1 AMRAPS: When feeling bad leave it without an AMRAP. T
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise
1 Back Squat Find 10RM Back Squat
RM: 1 95.00 6 3+ M:
AMRAP: 1 AMRAP:
2a 2" Deficit Deadlift 82.50 10 4 2" Deficit Deadlift
2b Single Leg Press ? 15 3MRS Single Leg Press
2c Chest Supported R ? 15 3MRS Chest Supported Row
3a V Grip Cable Row ? 20 3MRS V Grip Cable Row
3b Leg Curl ? 20 3MRS Leg Curl
3c Leg Extension ? 20 3MRS Leg Extension
3d DB Hammer Curl ? 20 3MRS DB Hammer Curl
Day Two Day Two
1 Bench Press Find 10RM Bench Press
RM: 1 65.00 6 3+ M:
AMRAP: 1 AMRAP:
2a Close Grip bench 50.00 10 4 Close Grip bench
2b Incline Bench ? 15 3MRS Incline Bench
2c DB Shoulder Press ? 15 3MRS DB Shoulder Press
3a Machine Lateral Rai ? 20 3MRS Machine Lateral Raise
3b Rear Delt Fly ? 20 3MRS Rear Delt Fly
3c Pec Flye ? 20 3MRS Pec Flye
3d Cable Tricep Push ? 20 3MRS Cable Tricep Push Down
Day Three Day Three
1 Front Squat Find 10RM Front Squat
RM: 1 55.00 6 3+ M:
AMRAP: 1 AMRAP:
2a Back Squat 67.50 10 4 Back Squat
2b Back Step Lunge ? 15 3MRS Back Step Lunge
2c V Grip Lat Pull Dow ? 15 3MRS V Grip Lat Pull Down
3a Leg Extension ? 20 3MRS Leg Extension
3b Leg Curl ? 20 3MRS Leg Curl
3c Wide Grip Lat Pull ? 20 3MRS Wide Grip Lat Pull Down
3d EZ Bar Curl ? 20 3MRS EZ Bar Curl
Day Four Day Four
1 Military Press Find 10RM Military Press
RM: 1 37.50 6 3+ M:
AMRAP: 1 AMRAP:
1 Sling Shot Bench Find 10RM 4MRS Sling Shot Bench
RM: 1 RM:
AMRAP: 1 AMRAP:
2a Legs Up Bench 45.00 10 4 Legs Up Bench
2b Push Press ? 15 3MRS Push Press
3a Cable OH Tricep Ext ? 20 3MRS Cable OH Tricep Ext.
3b Machine Lateral Rai ? 20 3MRS Machine Lateral Raise
3c Rear Delt Fly ? 20 3MRS Rear Delt Fly
3d Pec Flye ? 20 3MRS Pec Flye
General Training Guidance

(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps
Paused Variants (+) means last set is held for a few seconds longer, with
(?) See "T3 Progression Guide" >>>
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to
Feeling Run Down?
Perform all these
steps for 1 week:
T1: 60-90 Seconds
T2 Accessories Training
Max
mpetition lift. Incline Bench 80
h, opposite DL. Front Squat 80
Week Three
9/15/2019
9/21/2019
Mesocycle A
% Movement %
0.75 Back Squat 0.8
0.7 Bench Press 0.75
0.75 Front Squat 0.8
0.65 Military Press 0.7

Sling Shot Bench
0.55 Close Grip bench 0.6
0.6 Back Squat 0.7
0.5 Legs Up Bench 0.55
ur current Rep Max (RM) ability then follow that up by pushing your work capacity based off a Training Max (TM ) which bec
t without an AMRAP. The older training max allows for AMRAP's to be more likely as the weeks pass and thus effort and wor
Week 3
Day One
Weight Rep Set Exercise Weight Rep Set
Find 8RM Back Squat Find 6RM
102.50 5 3+ M: 107.50 4 3+ M:
AMRAP:
100.00 8 4 2" Deficit Deadlift 115.00 6 4
? 12 3MRS Single Leg Press ? 10 3MRS
? 12 3MRS Chest Supported Row ? 10 3MRS
? 18 3MRS V Grip Cable Row ? 16 3MRS
? 18 3MRS Leg Curl ? 16 3MRS
? 18 3MRS Leg Extension ? 16 3MRS
? 18 3MRS DB Hammer Curl ? 16 3MRS
Day Two
Find 8RM Bench Press Find 6RM
70.00 5 3+ M: 75.00 4 3+ M:
AMRAP:
55.00 8 4 Close Grip bench 60.00 6 4
? 12 3MRS Incline Bench ? 10 3MRS
? 12 3MRS DB Shoulder Press ? 10 3MRS
? 18 3MRS Machine Lateral Raise ? 16 3MRS
? 18 3MRS Rear Delt Fly ? 16 3MRS
? 18 3MRS Pec Flye ? 16 3MRS
? 18 3MRS Cable Tricep Push Down ? 16 3MRS
Day Three
Find 8RM Front Squat Find 6RM
60.00 5 3+ M: 65.00 4 3+ M:
AMRAP:
80.00 8 4 Back Squat 95.00 6 4
? 12 3MRS Back Step Lunge ? 10 3MRS
? 12 3MRS V Grip Lat Pull Down ? 10 3MRS
? 18 3MRS Leg Extension ? 16 3MRS
? 18 3MRS Leg Curl ? 16 3MRS
? 18 3MRS Wide Grip Lat Pull Down ? 16 3MRS
? 18 3MRS EZ Bar Curl ? 16 3MRS
Day Four
Find 8RM Military Press Find 6RM
40.00 5 3+ M: 45.00 4 3+ M:
AMRAP:
Find 8RM 4MRS Sling Shot Bench Find 6RM 4MRS
RM: RM:
AMRAP:
50.00 10 4 Legs Up Bench 55.00 10 4
? 12 3MRS Push Press ? 10 3MRS
? 18 3MRS Cable OH Tricep Ext. ? 16 3MRS
? 18 3MRS Machine Lateral Raise ? 16 3MRS
? 18 3MRS Rear Delt Fly ? 16 3MRS
? 18 3MRS Pec Flye ? 16 3MRS
MRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
ew seconds longer, without compromising form/safety.
RAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
Week Four Week Five
9/22/2019 9/29/2019
9/28/2019 10/5/2019
Mesocycle B
Back Squat 0.825 Back Squat 0.85
Bench Press 0.775 Bench Press 0.8
Front Squat 0.825 Front Squat 0.85
Military Press 0.775 Military Press 0.8

Sling Shot Bench Sling Shot Bench
Close Grip bench 0.625 Close Grip bench 0.65
Back Squat 0.75 Back Squat 0.8
Legs Up Bench 0.575 Legs Up Bench 0.6
city based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still.
ely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.
Week 4 Week 5
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Back Squat Find 4RM Back Squat Find 2RM
M: 112.50 3 3+ M: 115.00 2
AMRAP: AMRAP:
2" Deficit Deadlift 125.00 4 5 2" Deficit Deadlift 132.50 2
Single Leg Press ? 8 3MRS Single Leg Press ? 6
Chest Supported Row ? 8 3MRS Chest Supported Row ? 6
V Grip Cable Row ? 14 3MRS V Grip Cable Row ? 12
Leg Curl ? 14 3MRS Leg Curl ? 12
Leg Extension ? 14 3MRS Leg Extension ? 12
DB Hammer Curl ? 14 3MRS DB Hammer Curl ? 12
Day Two Day Two
Bench Press Find 4RM Bench Press Find 2RM
M: 77.50 3 3+ M: 80.00 2
AMRAP: AMRAP:
Close Grip bench 62.50 4 5 Close Grip bench 65.00 2
Incline Bench ? 8 3MRS Incline Bench ? 6
DB Shoulder Press ? 8 3MRS DB Shoulder Press ? 6
Machine Lateral Raise ? 14 3MRS Machine Lateral Raise ? 12
Rear Delt Fly ? 14 3MRS Rear Delt Fly ? 12
Pec Flye ? 14 3MRS Pec Flye ? 12
Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down ? 12
Day Three Day Three
Front Squat Find 4RM Front Squat Find 2RM
M: 65.00 3 3+ M: 67.50 2
AMRAP: AMRAP:
Back Squat 102.50 4 5 Back Squat 107.50 2
Back Step Lunge ? 8 3MRS Back Step Lunge ? 6
V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down ? 6
Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down ? 12
EZ Bar Curl ? 14 3MRS EZ Bar Curl ? 12
Day Four Day Four
Military Press Find 4RM Military Press Find 2RM
M: 47.50 3 3+ M: 50.00 2
AMRAP: AMRAP:
Sling Shot Bench Find 4RM 4MRS Sling Shot Bench Find 2RM
RM: RM:
AMRAP: AMRAP:
Legs Up Bench 57.50 10 4 Legs Up Bench 60.00 10
Push Press ? 8 3MRS Push Press ? 6
Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext. ? 12
T3 Progression Guide
Example: (From the workout above)
Incline Bench ? 10
Means the lifter is to work up to heaviest 10 reps. (Could be
be an idiot. Then complete 3 additional Max Rep Sets (MRS) with that sa
Do not push to failure. Always leave 1-2 reps in the tank.
Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feelin
T1 Movements
Squat
Bench Press
Deadlift
OHP
Week Six Week Seven

10/6/2019 10/13/2019
10/12/2019 10/19/2019
Movement % Movement
Back Squat Back Squat
Bench Press Bench Press
Front Squat Deadlift
Military Press Military Press

T2 Rest 1" Deficit Deadlift
T2 Rest Close Grip Bench
T2 Rest Front Squat
T2 Rest Legs Up Bench
as a goal. <<< BLOCK 1 / BLOCK 2 >>>

Week 6 T1 Test Week Week 7
Day One T2 Deload Week Day One
Set Exercise Weight Rep Set Tier Exercise
Back Squat Find 1RM 1 Back Squat
4+ 1 :
1 :
7 T2 Rest 2a 1" Deficit Deadlift
3MRS
3MRS 2b Single Leg Press
3MRS V Grip Cable Row ? 10 3MRS 2c Chest Supported Row
3MRS Leg Curl ? 10 3MRS 3a Week 7 T3 Rest All Days
3MRS Leg Extension ? 10 3MRS 3b T3 Variety Option:
3MRS DB Hammer Curl ? 10 3MRS 3c
Day Two Day Two
Bench Press Find 1RM 1 Bench Press
4+ 1 :
1 :
7 T2 Rest 2a Close Grip Bench
3MRS
3MRS 2b Incline Bench
3MRS Machine Lateral Raise ? 10 3MRS 2c DB Shoulder Press
3MRS Rear Delt Fly ? 10 3MRS 3a T3 Rest
3MRS Pec Flye ? 10 3MRS 3b
3MRS Cable Tricep Push Down ? 10 3MRS 3c
Day Three Day Three
Front Squat Find 1RM 1 Deadlift
4+ 1 :
1 :
7 T2 Rest 2a Front Squat
3MRS
3MRS 2b Stiff Leg Deadlift
3MRS Leg Extension ? 10 3MRS 2c Lat Pull Down
3MRS Leg Curl ? 10 3MRS 3a T3 Rest
3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b
3MRS EZ Bar Curl ? 10 3MRS 3c
Day Four Day Four
Military Press Find 1RM 1 Military Press
4+ 1 :
1 :
4MRS Sling Shot Bench Find 1RM 1 Sling Shot Bench
1 :
1 :
4 T2 Rest 2a Legs Up Bench
3MRS
3MRS Cable OH Tricep Ext. ? 10 3MRS 3a T3 Rest
3MRS Machine Lateral Raise ? 10 3MRS 3b
3MRS Rear Delt Fly ? 10 3MRS 3c
3MRS Pec Flye ? 10 3MRS 3d
3MRS
eaviest 10 reps. (Could be 15, 12, 10, 8)
Rep Sets (MRS) with that same weight.
ve 1-2 reps in the tank.
set progresses.
olumes when you're feeling good.
Training (Training Max is an estimated daily 2RM.)
145 Examples: Front Squat, Close Grip Bench, opposite DL.
258 Sling Shot Bench, High Bar, Low Bar, etc.
87.5
Week Eight
10/20/2019
10/26/2019
Mesocycle C
% Movement %
Back Squat
Bench Press
Deadlift
Military Press
Sling Shot Bench
0.7 Close Grip Bench 0.75
0.7 Front Squat 0.75
0.65 Legs Up Bench 0.7
The purpose of these second six weeks is to more aggressiv

Find written RM then use the percentage of that RM and complete the listed reps and sets
Week 8
Day One
Find 6RM Back Squat Find 4RM
85% 3 5+ M: 85% 2 5+ M:
AMRAP:
180.00 6 5 1" Deficit Deadlift 192.50 5 5
? 12 3MRS Single Leg Press ? 10 3MRS

? 12 3MRS Chest Supported Row ? 10 3MRS
V Grip Cable Row ? 18 3MRS
Switch some T2 & T3's Leg Curl ? 18 3MRS
around this 2nd half. Leg Extension ? 18 3MRS
Day Two
Find 6RM Bench Press Find 4RM
85% 3 5+ M: 85% 2 5+ M:
AMRAP:
102.50 6 5 Close Grip Bench 110.00 5 5
? 12 3MRS Incline Bench ? 10 3MRS

? 12 3MRS DB Shoulder Press ? 10 3MRS
Machine Lateral Raise ? 18 3MRS
Pec Flye ? 18 3MRS
Rear Delt Flye ? 18 3MRS
Day Three
Find 6RM Deadlift Find 4RM
85% 3 5+ M: 85% 2 5+ M:
AMRAP:
120.00 6 5 Front Squat 130.00 5 5
? 12 3MRSStiff Leg Deadlift ? 10 3MRS

? 12 3MRSLat Pull Down ? 10 3MRS
Wide Grip Cable Row ? 18 3MRS
Hammer Curl ? 18 3MRS
EZ Bar Curl ? 18 3MRS
Day Four
Find 6RM Military Press Find 4RM
85% 3 5+ M: 85% 2 5+ M:
AMRAP:
Find 7RM 4MRS Sling Shot Bench Find 4RM 4MRS
RM: RM:
MRS:
95.00 6 5 Legs Up Bench 102.50 5 5
DB Bench Press ? 18 3MRS

Cable OH Tricep Ext ? 18 3MRS
Rear Delt Fly ? 18 3MRS
Pec Flye ? 18 3MRS
T2 Accessories Training
Max
Incline Bench 122.5
Front Squat 172.5
Week Nine Week Ten

10/27/2019 11/3/2019
11/2/2019 11/9/2019
Deadlift Deadlift

1" Deficit Deadlift 0.8 Deadlift 0.825
Close Grip Bench 0.8 Close Grip Bench 0.825
these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with additional w
at RM and complete the listed reps and sets. AMRAPS always optional depending on physical and mental state. If killing it a
Week 9 Week 10
Day One Day One
Back Squat Find 2RM Back Squat Find 5RM
M: 85% 1 5+ M: 90% 2
AMRAP: AMRAP:
1" Deficit Deadlift 207.50 4 5 Deadlift 212.50 3
Single Leg Press ? 8 3MRS Single Leg Press ? 6

Chest Supported Row ? 8 3MRS Chest Supported Row ? 6
V Grip Cable Row ? 16 3MRS V Grip Cable Row ? 14
Day Two Day Two
Bench Press Find 2RM Bench Press Find 5RM
M: 85% 1 5+ M: 90% 2
AMRAP: AMRAP:
Close Grip Bench 115.00 4 5 Close Grip Bench 120.00 3
Incline Bench ? 8 3MRS Incline Bench ? 6

DB Shoulder Press ? 8 3MRS DB Shoulder Press ? 6
Rear Delt Flye ? 16 3MRS Rear Delt Flye ? 14
Day Three Day Three
Deadlift Find 2RM Deadlift Find 5RM
M: 85% 1 5+ M: 90% 2
AMRAP: AMRAP:
Front Squat 137.50 4 5 Front Squat 142.50 3
Stiff Leg Deadlift ? 8 3MRS Stiff Leg Deadlift ? 6

Lat Pull Down ? 8 3MRS Lat Pull Down ? 6
Wide Grip Cable Row ? 16 3MRS Wide Grip Cable Row ? 14
Hammer Curl ? 16 3MRS Hammer Curl ? 14
EZ Bar Curl ? 16 3MRS EZ Bar Curl ? 14
Day Four Day Four
Military Press Find 2RM Military Press Find 5RM
M: 85% 1 5+ M: 90% 2
AMRAP: AMRAP:
Sling Shot Bench Find 2RM 1MRS Sling Shot Bench Find 5RM
RM: RM:
MRS: MRS:
Legs Up Bench 110.00 4 5 Legs Up Bench 112.50 3
DB Bench Press ? 16 3MRS DB Bench Press ? 14

Cable OH Tricep Ext ? 16 3MRS Cable OH Tricep Ext ? 14
Week Eleven Week 12
11/10/2019 11/17/2019
11/16/2019 11/23/2019
Mesocycle D
Movement % Movement
Deadlift Deadlift

Deadlift 0.85 Deadlift
Close Grip Bench 0.85 Close Grip Bench
Front Squat 0.85 Front Squat
Legs Up Bench 0.8 Legs Up Bench
w that up with additional work based off that RM.

mental state. If killing it attempt RM PR's and total volume base PR's each week.
Week 11 Week 12
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 3RM Back Squat
3+ M: 90% 1 3+
AMRAP:
6 Deadlift 220.00 2 7
T2b & T2c Rest T2 Rest
3MRS T3 Rest
3MRS
3MRS V Grip Cable Row ? 12 3MRS
3MRS Leg Curl ? 12 3MRS
3MRS Leg Extension ? 12 3MRS
Day Two Day Two
Bench Press Find 3RM Bench Press
3+ M: 90% 1 3+
AMRAP:
6 Close Grip Bench 122.50 2 7 Close Grip Bench
3MRS T3 Rest
3MRS
3MRS Machine Lateral Raise ? 12 3MRS
3MRS Pec Flye ? 12 3MRS
3MRS Rear Delt Flye ? 12 3MRS
Day Three Day Three
Deadlift Find 3RM Deadlift
3+ M: 90% 1 3+
AMRAP:
6 Front Squat 147.50 2 7 Front Squat
3MRS T3 Rest
3MRS
3MRS Wide Grip Cable Row ? 12 3MRS
3MRS Hammer Curl ? 12 3MRS
3MRS EZ Bar Curl ? 12 3MRS
Day Four Day Four
Military Press Find 3RM Military Press
3+ M: 90% 1 3+
AMRAP:
3MRS Sling Shot Bench Find 3RM 1MRS Sling Shot Bench
RM: T2 Rest
MRS:
6 Legs Up Bench 115.00 2 7
T2b & T2c Rest
3MRS T3 Rest
3MRS
3MRS Rear Delt Fly ? 12 3MRS
3MRS Pec Flye ? 12 3MRS
%
Weight Rep Set

Find 1RM
Weight Rep Set
Find 1RM
Find 1RM
Weight Rep Set

Find 1RM
Find 1RM
Weight Rep Set

Find 1RM
Find 1RM
Training Schedule
Week 1 Week 2 Week 3 Week 4 Week 5
Day One Day One Day One Day One Day One
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 235 4 3+ Squat 250 3 4+ Squat 240 3 1 Squat 260 1 5+ Squat 250 3 1
1 255 2 2 260 2 1
1 270 1 3+ 275 Max 1
2 Incline Bench 80 10 4+ Incline Bench 90 8 4 Incline Bench 95 6 4 Incline Bench 100 5 5+ Incline Bench 75 Max 1
3 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 1
3 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 1
3 Leg Curl ? Max 5 Leg Curl ? Max 5 Leg Curl ? Max 4 Leg Curl ? Max 3 Leg Curl ? Max 1
Day Two Day Two Day Two Day Two Day Two
1 Bench 160 4 3+ Bench 170 3 4+ Bench 165 3 1 Bench 180 1 5+ Bench 170 3 1
1 175 2 2 180 2 1
1 185 1 3+ 190 Max 1
2 Pause Squat 195 3 7+ Pause Squat 205 2 8 Pause Squat 220 1 10+ Squat 215 5 5+ Squat 165 Max 1
3 Seated DB OHP ? Max 5 Seated DB OHP ? Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max 3 Seated DB OHP ? Max 1
3 Side Laterals ? Max 5 Side Laterals ? Max 5 Side Laterals ? Max 4 Side Laterals ? Max 3 Side Laterals ? Max 1
3 Pec Deck ? Max 5 Pec Deck ? Max 5 Pec Deck ? Max 4 Pec Deck ? Max 3 Pec Deck ? Max 1
Day Three Day Three Day Three Day Three Day Three
1 3" Deficit Deadlift 220 4 3+ 3" Deficit Deadlift 235 3 4+ 2" Deficit Deadlift 250 2 5+ 1" Deficit Deadlift 260 3 1 Deadlift 265 3 1
1 275 2 1 280 2 1
1 290 1 3+ 295 Max 1
2 Legs Up Bench 115 10 4+ Legs Up Bench 125 8 4 Legs Up Bench 135 6 4 Legs Up Bench 145 5 5+ Legs Up Bench 105 Max 1
3 Pull Up ? Max 5 Pull Up ? Max 5 Pull Up ? Max 4 Pull Up ? Max 3 Pull Up ? Max 1
3 Hyper Extension ? Max 5 Hyper Extension ? Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max 3 Hyper Extension ? Max 1
3 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 1
Day Four Day Four Day Four Day Four Day Four
1 Sling Shot Bench 170 4 3+ Sling Shot Bench 180 3 4+ Sling Shot Bench 175 3 1 Sling Shot Bench 190 1 5+ Sling Shot Bench 180 3 1
1 185 2 2 190 2 1
1 195 1 3+ 200 Max 1
2 Paused Deadlift 175 3 7+ Paused Deadlift 190 2 8 Paused Deadlift 205 1 10+ Deadlift 220 5 5+ Deadlift 160 Max 1
3 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 1
3 Dips ? Max 5 Dips ? Max 5 Dips ? Max 4 Dips ? Max 3 Dips ? Max 1
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 1
Day Five Day Five Day Five Day Five Day Five
1 Front Squat 140 4 3+ Front Squat 150 3 4+ Front Squat 145 3 1 Front Squat 155 1 5+ Front Squat 150 3 1
1 155 2 2 155 2 1
1 160 1 3+ 165 Max 1
2 Close Grip Bench 125 10 4+ Close Grip Bench 135 8 4 Close Grip Bench 145 6 4 Close Grip Bench 150 5 5+ Close Grip Bench 115 Max 1
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 1
3 Back Step Lunge ? Max 5 Back Step Lunge ? Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max 3 Back Step Lunge ? Max 1
3 Lat Pull Down ? Max 5 Lat Pull Down ? Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max 3 Lat Pull Down ? Max 1
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Squat 135 Exceptions: OHP & close variation of a competition lift.
OHP 60
Week One Week Two
To 9/8/2019 (Ex: .85 = 85%) 9/15/2019
Tier 1 Movement % Movement %
Day One 1 Squat 0.85 Squat 0.9
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench 0.9
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift 0.8
Day Three 1
Day Three 1
Day Four 1 Spoto Bench 0.75 Spoto Bench 0.8
Day Four 1
Day Four 1
Day Five 1 Front Squat 0.85 Front Squat 0.9
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench 0.65
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat 0.75
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench 0.65
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift 0.65
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench 0.7
Day Five 2
Day Six 2 Rest Rest
Day Six 2
Day Seven 2 Rest Rest
Day Seven 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more se
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more s
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go u
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise Weight
1 Squat 115 4 3+ Squat 122.5
1
1
2 Incline Bench 47.5 10 4+ Incline Bench 52.5
3 V Grip Cable Row ? Max 5 V Grip Cable Row ?
3 Ez Bar Curl ? Max 5 Ez Bar Curl ?
3 Leg Curl ? Max 5 Leg Curl ?
Day Two Day Two
1 Bench 85 4 3+ Bench 90
1
1
2 Pause Squat 95 3 7+ Pause Squat 102.5
3 Seated DB OHP ? Max 5 Seated DB OHP ?
3 Side Laterals ? Max 5 Side Laterals ?
3 Pec Deck ? Max 5 Pec Deck ?
Day Three Day Three
1 3" Deficit Deadlift 127.5 4 3+ 3" Deficit Deadlift 135
1
1
2 Legs Up Bench 60 10 4+ Legs Up Bench 65
3 Pull Up ? Max 5 Pull Up ?
3 Hyper Extension ? Max 5 Hyper Extension ?
3 Rear Delt Flye ? Max 5 Rear Delt Flye ?
Day Four Day Four
1 Spoto Bench 75 4 3+ Spoto Bench 80
1
1
2 Paused Deadlift 102.5 3 7+ Paused Deadlift 110
3 Wide Grip Incline ? Max 5 Wide Grip Incline ?
3 Dips ? Max 5 Dips ?
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ?
Day Five Day Five
1 Front Squat 67.5 4 3+ Front Squat 72.5
1
1
2 Close Grip Bench 65 10 4+ Close Grip Bench 70
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ?
3 Back Step Lunge ? Max 5 Back Step Lunge ?
3 Lat Pull Down ? Max 5 Lat Pull Down ?
2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1
Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated
f a competition lift. Incline Bench 80 Good T2 Options:
ench, opposite DL. Front Squat 80 Deadlift & Back: Any pull up or row type, and/or more deadlifts inclu
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, a
Squatting: More squats varieties including other bar positions and pa
Week Three Week Four

9/16/2019 9/23/2019
9/22/2019 9/29/2019
Squat 0.875 Squat 0.95
0.925
0.975
Bench 0.875 Bench 0.95
0.925
0.975
0.925
0.975
Sling Shot Bench 0.925 Sling Shot Bench 1
0.975
1.025
0.925
0.975
Incline Bench 0.7 Incline Bench 0.75
Pause Squat 0.8 Squat 0.775
Paused Deadlift 0.7 Deadlift 0.75
Rest Rest
Rest Rest
General Guidance
. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an AMRAP, o
. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as
Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 A
erform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 movements
at movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to g
one 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60
Week 3 Week 4
Day One Day One
Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
3 4+ Squat 117.5 3 1 Squat 127.5 1 5+
125 2 2
132.5 1 3+
8 4 Incline Bench 55 6 4 Incline Bench 60 5 5+
Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 3
Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 3
Max 5 Leg Curl ? Max 4 Leg Curl ? Max 3
Day Two Day Two
3 4+ Bench 87.5 3 1 Bench 95 1 5+
92.5 2 2
97.5 1 3+
2 8 Pause Squat 107.5 1 10+ Squat 105 5 5+
Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max 3
Max 5 Side Laterals ? Max 4 Side Laterals ? Max 3
Max 5 Pec Deck ? Max 4 Pec Deck ? Max 3
Day Three Day Three
3 4+ 2" Deficit Deadlift 145 2 5+ 1" Deficit Deadlift 150 3 1
157.5 2 1
165 1 3+
8 4 Legs Up Bench 70 6 4 Legs Up Bench 75 5 5+
Max 5 Pull Up ? Max 4 Pull Up ? Max 3
Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max 3
Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 3
Day Four Day Four
3 4+ Sling Shot Bench 92.5 3 1 Sling Shot Bench 100 1 5+
97.5 2 2
102.5 1 3+
2 8 Paused Deadlift 120 1 10+ Deadlift 127.5 5 5+
Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 3
Max 5 Dips ? Max 4 Dips ? Max 3
Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 3
Day Five Day Five
3 4+ Front Squat 70 3 1 Front Squat 75 1 5+
75 2 2
77.5 1 3+
8 4 Close Grip Bench 75 6 4 Close Grip Bench 80 5 5+
Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 3
Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max 3
Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max 3
nts, or based upon T1 movements.
ench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
or more deadlifts including deficits, blocks, stiff legs, etc.

with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
er bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing…
Week Five
9/30/2019
10/6/2019
Movement %
Squat 0.9
0.95
1
Bench 0.9
0.95
1
Deadlift 0.9
0.95
1
Sling Shot Bench 0.95
1
1.05
Front Squat 0.9
0.95
1
Incline Bench 0.55
Squat 0.6
Legs Up Bench 0.55
Deadlift 0.55
Close Grip Bench 0.6
Rest
Rest
known as an AMRAP, or, As Many Reps As Possible.
and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
sing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
xt two days and try to get 30-60 more minutes of sleep each night that week.
or set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set.
Week 5 Rest Guide The rest guide is important to follow fairly c

Day One T1 Rest 3-5 minutes between sets. Closer to 5 minutes on wee
Exercise Weight Rep Set T2 Rest 2-3 minutes between sets. Closer to 3 minutes on wee
Squat 122.5 3 1 T3 Frest 60-90 seconds between sets. Closer to 90 seconds on
127.5 2 1
135 Max 1
Incline Bench 45 Max 1
V Grip Cable Row ? Max 1
Ez Bar Curl ? Max 1
Leg Curl ? Max 1
Day Two
Exercise Weight Rep Set
Bench 90 3 1
95 2 1
100 Max 1
Squat 80 Max 1
Seated DB OHP ? Max 1
Side Laterals ? Max 1
Pec Deck ? Max 1
Day Three
Deadlift 152.5 3 1
162.5 2 1
170 Max 1
Legs Up Bench 55 Max 1
Pull Up ? Max 1
Hyper Extension ? Max 1
Rear Delt Flye ? Max 1
Day Four
Sling Shot Bench 95 3 1
100 2 1
105 Max 1
Deadlift 92.5 Max 1
Wide Grip Incline ? Max 1
Dips ? Max 1
Cable OH Tri Ext ? Max 1
Day Five
Front Squat 72.5 3 1
75 2 1
80 Max 1
Close Grip Bench 60 Max 1
Stiff Leg Deadlift ? Max 1
Back Step Lunge ? Max 1
Lat Pull Down ? Max 1
and leg pressing…
k following week.
s for each following set.
mportant to follow fairly closely due to Rep Out Rule.

oser to 5 minutes on weeks 7-9.
oser to 3 minutes on weeks 7-9.
. Closer to 90 seconds on weeks 7-9
Training Schedule
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Day One Day One Day One Day One Day One Day One Day One Day One Day One
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 385 4 3+ Squat 410 3 4+ Squat 430 2 5+ Squat 400 3 1 Squat 410 3 1 Squat 420 3 1 Squat 410 3 3+ Squat 420 1 5+ Squat 430 3 1
1 410 2 1 420 2 1 430 2 1 445 2 1
1 420 1 5+ 430 1 4+ 445 1 3+ 455 Max 1
2 Incline Bench 145 10 4+ Incline Bench 160 8 4 Incline Bench 170 6 4 Incline Bench 185 5 5+ Incline Bench 190 4 5 Incline Bench 195 3 5 Incline Bench 200 2 10+ Incline Bench 210 1 10 Deload Deload
3 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 2 V Grip Cable Row ? Max 2 V Grip Cable Row ? Max 1
3 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 2 Ez Bar Curl ? Max 2 Leg Curl ? Max 1
3 Leg Curl ? Max 5 Leg Curl ? Max 5 Leg Curl ? Max 4 Leg Curl ? Max 4 Leg Curl ? Max 3 Leg Curl ? Max 3 Leg Curl ? Max 2 Leg Curl ? Max 2
Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two
1 Bench 275 4 3+ Bench 295 3 4+ Bench 310 2 5+ Bench 285 3 1 Bench 295 3 1 Bench 300 3 1 Bench 295 3 3+ Bench 300 1 5+ Bench 310 3 1
1 295 2 1 300 2 1 310 2 1 315 2 1
1 300 1 5+ 310 1 4+ 315 1 3+ 325 Max 1
2 Pause Squat 320 3 7+ Pause Squat 340 2 8 Pause Squat 365 1 10 Squat 355 5 5+ Squat 365 4 5 Squat 375 3 5 Pause Squat 340 2 5+ Pause Squat 355 1 10 Deload Deload
3 Seated DB OHP ? Max 5 Seated DB OHP ? Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max 4 Seated DB OHP ? Max 3 Seated DB OHP ? Max 3 Seated DB OHP ? Max 2 Seated DB OHP ? Max 2 Seated DB OHP ? Max 1
3 Side Laterals ? Max 5 Side Laterals ? Max 5 Side Laterals ? Max 4 Side Laterals ? Max 4 Side Laterals ? Max 3 Side Laterals ? Max 3 Side Laterals ? Max 2 Side Laterals ? Max 2 Pec Deck ? Max 1
3 Pec Deck ? Max 5 Pec Deck ? Max 5 Pec Deck ? Max 4 Pec Deck ? Max 4 Pec Deck ? Max 3 Pec Deck ? Max 3 Pec Deck ? Max 2 Pec Deck ? Max 2
Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three
1 3" Deficit Deadlift 400 4 3+ 3" Deficit Deadlift 430 3 4+ 3" Deficit Deadlift 455 2 5+ 2" Deficit Deadlift 415 3 1 2" Deficit Deadlift 430 3 1 2" Deficit Deadlift 440 3 1 Deadlift 480 3 3+ Deadlift 495 1 5+ Deadlift 510 3 1
1 430 2 1 440 2 1 455 2 1 520 2 1
1 440 1 5+ 455 1 4+ 470 1 3+ 535 Max 1
2 Legs Up Bench 195 10 4+ Legs Up Bench 210 8 4 Legs Up Bench 230 6 4 Legs Up Bench 245 5 5+ Legs Up Bench 250 4 5 Legs Up Bench 260 3 5 Legs Up Bench 270 2 5+ Legs Up Bench 275 1 10 Deload Deload
3 Pull Up ? Max 5 Pull Up ? Max 5 Pull Up ? Max 4 Pull Up ? Max 4 Pull Up ? Max 3 Pull Up ? Max 3 Pull Up ? Max 2 Pull Up ? Max 2 Pull Up ? Max 1
3 Hyper Extension ? Max 5 Hyper Extension ? Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max 4 Hyper Extension ? Max 3 Hyper Extension ? Max 3 Hyper Extension ? Max 2 Hyper Extension ? Max 2 Rear Delt Flye ? Max 1
3 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 2 Rear Delt Flye ? Max 2
Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four
1 Sling Shot Bench 295 4 3+ Sling Shot Bench 310 3 4+ Sling Shot Bench 325 2 5+ Sling Shot Bench 300 3 1 Sling Shot Bench 310 3 1 Sling Shot Bench 315 3 1 Sling Shot Bench 310 3 3+ Sling Shot Bench 315 1 5+ Sling Shot Bench 325 3 1
1 310 2 1 315 2 1 325 2 1 335 2 1
1 315 1 5+ 325 1 4+ 335 1 3+ 340 Max 1
2 Paused Deadlift 320 3 7+ Paused Deadlift 350 2 8 Paused Deadlift 375 1 10 Deadlift 400 5 5+ Deadlift 415 4 5 Deadlift 430 3 5 Deadlift 440 2 5+ Deadlift 455 1 10 4" Block Deadlift 480 5 4+
3 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 2 Wide Grip Incline ? Max 2 Dips ? Max 1
3 Dips ? Max 5 Dips ? Max 5 Dips ? Max 4 Dips ? Max 4 Dips ? Max 3 Dips ? Max 3 Dips ? Max 2 Dips ? Max 2 Cable OH Tri Ext ? Max 1
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 2 Cable OH Tri Ext ? Max 2
Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five
1 SSB Squat 320 4 3+ SSB Squat 340 3 4+ SSB Squat 365 2 5+ SSB Squat 330 3 1 SSB Squat 340 3 1 SSB Squat 355 3 1 SSB Squat 340 3 3+ SSB Squat 355 1 5+ SSB Squat 365 3 1
1 340 2 1 355 2 1 365 2 1 375 2 1
1 355 1 5+ 365 1 4+ 375 1 3+ 385 Max 1
2 Close Grip Bench 210 10 4+ Close Grip Bench 230 8 4 Close Grip Bench 245 6 4 Close Grip Bench 260 5 5+ Close Grip Bench 270 4 5 Close Grip Bench 275 3 5 Close Grip Bench 285 2 5+ Close Grip Bench 295 1 10 Deload Deload
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 2 Stiff Leg Deadlift ? Max 2 Back Step Lunge ? Max 1
3 Back Step Lunge ? Max 5 Back Step Lunge ? Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max 4 Back Step Lunge ? Max 3 Back Step Lunge ? Max 3 Back Step Lunge ? Max 2 Back Step Lunge ? Max 2 Lat Pull Down ? Max 1
3 Lat Pull Down ? Max 5 Lat Pull Down ? Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max 4 Lat Pull Down ? Max 3 Lat Pull Down ? Max 3 Lat Pull Down ? Max 2 Lat Pull Down ? Max 2
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Squat 135 Exceptions: OHP & close variation of a competition lift.
OHP 62.5
Week One Week Two
To 9/8/2019 (Ex: .85 = 85%) 9/15/2019
Tier 1 Movement % Movement %
Day One 1 Squat 0.85 Squat 0.9
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench 0.9
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift 0.8
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench 0.95
Day Four 1
Day Four 1
Day Five 1 SSB Squat 0.7 SSB Squat 0.75
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench 0.65
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat 0.75
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench 0.65
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift 0.65
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench 0.7
Day Five 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more se
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more s
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go u
Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 115 4 3+ Squat 122.5
1
1
2 Incline Bench 47.5 10 4+ Incline Bench 52.5
3 V Grip Cable Row ? Max 5 V Grip Cable Row ?
3 Ez Bar Curl ? Max 5 Ez Bar Curl ?
3 Leg Curl ? Max 5 Leg Curl ?
Day Two Day Two
1 Bench 85 4 3+ Bench 90
1
1
2 Pause Squat 95 3 7+ Pause Squat 102.5
3 Seated DB OHP ? Max 5 Seated DB OHP ?
3 Side Laterals ? Max 5 Side Laterals ?
3 Pec Deck ? Max 5 Pec Deck ?
Day Three Day Three
1 3" Deficit Deadlift 125 4 3+ 3" Deficit Deadlift 132.5
1
1
2 Legs Up Bench 60 10 4+ Legs Up Bench 65
3 Pull Up ? Max 5 Pull Up ?
3 Hyper Extension ? Max 5 Hyper Extension ?
3 Rear Delt Flye ? Max 5 Rear Delt Flye ?
Day Four Day Four
1 Sling Shot Bench 90 4 3+ Sling Shot Bench 95
1
1
2 Paused Deadlift 100 3 7+ Paused Deadlift 107.5
3 Wide Grip Incline ? Max 5 Wide Grip Incline ?
3 Dips ? Max 5 Dips ?
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ?
Day Five Day Five
1 SSB Squat 50 4 3+ SSB Squat 52.5
1
1
2 Close Grip Bench 65 10 4+ Close Grip Bench 70
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ?
3 Back Step Lunge ? Max 5 Back Step Lunge ?
3 Lat Pull Down ? Max 5 Lat Pull Down ?
2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1
Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated
f a competition lift. Incline Bench 80 Good T2 Options:
ench, opposite DL. Front Squat 70 Deadlift & Back: Any pull up or row type, and/or more deadlifts inclu
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, a
Squatting: More squats varieties including other bar positions and pa

9/16/2019 9/23/2019
9/22/2019 9/29/2019
0.9
0.925
0.9
0.925
0.8
0.825
Sling Shot Bench 1 Sling Shot Bench 0.925
0.95
0.975
SSB Squat 0.8 SSB Squat 0.725
0.75
0.775
Pause Squat 0.8 Squat 0.775
Paused Deadlift 0.7 Deadlift 0.75
General Guidance
. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an AMRAP, o
. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as
Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2 A
erform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 movements
at movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to g
one 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 60
Week 3 Week 4
Day One Day One
3 4+ Squat 127.5 2 5+ Squat 117.5 3 1
122.5 2 1
125 1 5+
8 4 Incline Bench 55 6 4 Incline Bench 60 5 5+
Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 4
Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 4
Max 5 Leg Curl ? Max 4 Leg Curl ? Max 4
Day Two Day Two
3 4+ Bench 95 2 5+ Bench 87.5 3 1
90 2 1
92.5 1 5+
2 8 Pause Squat 107.5 1 10 Squat 105 5 5+
Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max 4
Max 5 Side Laterals ? Max 4 Side Laterals ? Max 4
Max 5 Pec Deck ? Max 4 Pec Deck ? Max 4
Day Three Day Three
3 4+ 3" Deficit Deadlift 140 2 5+ 2" Deficit Deadlift 127.5 3 1
132.5 2 1
135 1 5+
8 4 Legs Up Bench 70 6 4 Legs Up Bench 75 5 5+
Max 5 Pull Up ? Max 4 Pull Up ? Max 4
Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max 4
Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 4
Day Four Day Four
3 4+ Sling Shot Bench 100 2 5+ Sling Shot Bench 92.5 3 1
95 2 1
97.5 1 5+
2 8 Paused Deadlift 115 1 10 Deadlift 125 5 5+
Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 4
Max 5 Dips ? Max 4 Dips ? Max 4
Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 4
Day Five Day Five
3 4+ SSB Squat 55 2 5+ SSB Squat 50 3 1
52.5 2 1
55 1 5+
8 4 Close Grip Bench 75 6 4 Close Grip Bench 80 5 5+
Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 4
Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max 4
Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max 4
nts, or based upon T1 movements.
ench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
or more deadlifts including deficits, blocks, stiff legs, etc.

with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
er bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing…
Week Five Week Six

9/30/2019 10/7/2019
10/6/2019 10/13/2019
0.925 0.95
0.95 0.975
0.925 0.95
0.95 0.975
0.825 0.85
0.85 0.875
Sling Shot Bench 0.95 Sling Shot Bench 0.975
0.975 1
1 1.025
0.775 0.8
0.8 0.825
known as an AMRAP, or, As Many Reps As Possible.

and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
sing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
xt two days and try to get 30-60 more minutes of sleep each night that week.
or set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following set.
Week 5 Week 6
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep Set
Squat 122.5 3 1 Squat 125 3 1
125 2 1 127.5 2 1
127.5 1 4+ 132.5 1 3+
Incline Bench 62.5 4 5 Incline Bench 65 3 5
V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 3
Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 3
Leg Curl ? Max 3 Leg Curl ? Max 3
Day Two Day Two
Bench 90 3 1 Bench 92.5 3 1
92.5 2 1 95 2 1
95 1 4+ 97.5 1 3+
Squat 107.5 4 5 Squat 112.5 3 5
Seated DB OHP ? Max 3 Seated DB OHP ? Max 3
Side Laterals ? Max 3 Side Laterals ? Max 3
Pec Deck ? Max 3 Pec Deck ? Max 3
Day Three Day Three
2" Deficit Deadlift 132.5 3 1 2" Deficit Deadlift 135 3 1
135 2 1 140 2 1
140 1 4+ 145 1 3+
Legs Up Bench 77.5 4 5 Legs Up Bench 80 3 5
Pull Up ? Max 3 Pull Up ? Max 3
Hyper Extension ? Max 3 Hyper Extension ? Max 3
Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 3
Day Four Day Four
Sling Shot Bench 95 3 1 Sling Shot Bench 97.5 3 1
97.5 2 1 100 2 1
100 1 4+ 102.5 1 3+
Deadlift 127.5 4 5 Deadlift 132.5 3 5
Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 3
Dips ? Max 3 Dips ? Max 3
Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 3
Day Five Day Five
SSB Squat 52.5 3 1 SSB Squat 55 3 1
55 2 1 55 2 1
55 1 4+ 57.5 1 3+
Close Grip Bench 82.5 4 5 Close Grip Bench 85 3 5
Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 3
Back Step Lunge ? Max 3 Back Step Lunge ? Max 3
Lat Pull Down ? Max 3 Lat Pull Down ? Max 3
ings, and leg pressing…
Week Seven Week Eight

10/14/2019 10/21/2019
10/20/2019 10/27/2019
Sling Shot Bench 0.95 Sling Shot Bench 0.975
Pause Squat 0.75 Pause Squat 0.775
Rest Guide The rest guide is important to follow fairly closely due to Rep Out Rule.
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
n tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
llowing week.
ax reps for each following set. T3 sets do not have to all be same reps per set. Peform each following "Rep Out Rule" des
Week 7 Week 8
Day One Day One
Squat 122.5 3 3+ Squat 125 1 5+
Incline Bench 65 2 10+ Incline Bench 67.5 1 10

Ez Bar Curl ? Max 2 Ez Bar Curl ? Max 2
Day Two Day Two
Bench 90 3 3+ Bench 92.5 1 5+
Pause Squat 102.5 2 5+ Pause Squat 105 1 10

Side Laterals ? Max 2 Side Laterals ? Max 2
Day Three Day Three
Deadlift 147.5 3 3+ Deadlift 152.5 1 5+
Legs Up Bench 82.5 2 5+ Legs Up Bench 85 1 10

Hyper Extension ? Max 2 Hyper Extension ? Max 2
Day Four Day Four
Sling Shot Bench 95 3 3+ Sling Shot Bench 97.5 1 5+
Deadlift 135 2 5+ Deadlift 140 1 10

Wide Grip Incline ? Max 2 Wide Grip Incline ? Max 2
Day Five Day Five
SSB Squat 52.5 3 3+ SSB Squat 55 1 5+
Close Grip Bench 87.5 2 5+ Close Grip Bench 90 1 10

Stiff Leg Deadlift ? Max 2 Stiff Leg Deadlift ? Max 2
Back Step Lunge ? Max 2 Back Step Lunge ? Max 2
Lat Pull Down ? Max 2 Lat Pull Down ? Max 2
Optional 3 Week Ta
Week Nine Week Ten

10/28/2019 11/4/2019
11/3/2019 11/10/2019
0.975
1
0.975
1
0.975
1
Sling Shot Bench 1 Sling Shot Bench 1.075
1.025
1.05
SSB Squat 0.8 Rest
0.825
0.85
Deload Deload Bench 0.8
Deload Deload Squat 0.8
Deload Deload Bench 0.7
4" Block Deadlift 0.9 4" Block Deadlift 0.95
Deload Deload Rest
airly closely due to Rep Out Rule.

es on weeks 7-9.
es on weeks 7-9.
econds on weeks 7-9
ch following "Rep Out Rule" described above.
Week 9 Week 10
Day One Day One
Squat 127.5 3 1 Squat 137.5 1 6+
132.5 2 1
135 Max 1
Deload Deload Bench 65 2 10
? ?
Day Two Day Two
Bench 95 3 1 Bench 102.5 1 6+
97.5 2 1
100 Max 1
Deload Deload Squat 107.5 2 10
? ?
Day Three Day Three
Deadlift 157.5 3 1 Deadlift 170 1 6+
160 2 1
165 Max 1
Deload Deload Bench 70 5 3
? ?
Day Four Day Four
Sling Shot Bench 100 3 1 Sling Shot Bench 107.5 1 6+
102.5 2 1
105 Max 1
4" Block Deadlift 147.5 5 4+ 4" Block Deadlift 157.5 4 5+
?
Day Five Day Five
SSB Squat 55 3 1 Rest
57.5 2 1
60 Max 1
Deload Deload
Back Step Lunge ? Max 1
Lat Pull Down ? Max 1
onal 3 Week Taper with Specificy Increase

11/11/2019 11/18/2019
11/17/2019 11/24/2019
Squat 1.05 Test Openers
Bench 1.05 Rest
Deadlift 1.05 Rest
Sling Shot Bench 1.1 Rest
Rest Rest
Bench 0.9
Squat 0.9
Bench 0.8
4" Block Deadlift 1
Rest
Week 11 Week 12
Day One Day One
Squat 142.5 1 3+ Test Openers
Bench 72.5 1 10+

?
?
?
Day Two Day Two
Bench 105 1 3+ Rest
Squat 122.5 1 10+

?
?
?
Day Three Day Three
Deadlift 172.5 1 3+ Rest
Bench 80 3 4+
?
?
?
Day Four Day Four
Sling Shot Bench 110 1 3+ Rest
4" Block Deadlift 165 3 5+
Day Five Day Five

Rest Rest
GUIDE
Week One
Movement Weight Reps Sets
1" Deficit Deadlift Find 3RM T1
1" Deficit Deadlift (-20% from above) 3 5+ T1
Week Two
Week Three
Week Four
Deadlift 15% < Week-1's 3RM Weight 3 5+ T1
Deadlift (-20% from above) 5 4 T1
Week Five
Week Six
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Deadlift Find 3RM T1
1" Block Pull (+5% from above) Max 4 T1
Week Eight
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Deadlift Find 1RM (10-20 lb. left in the tank) T1
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST)
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a stand
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the fields t
1" Deficit Deadlift 200 3RM 1 (+) Designation means the LAST
1" Deficit Deadlift 150 3 5+ When going for 3, 2, & 1 Rep M
Week Two
Movement Weight Reps Sets Accessories (To be done on Dea
2" Deficit Deadlift 150 2RM 1 Weeks 1-3
2" Deficit Deadlift 115 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
3" Deficit Deadlift 100 1RM 1
3" Deficit Deadlift 70 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Deadlift 170 3 5+
Deadlift 135 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 180 2 5+ T3 Dumbbell Hammer Curl
Deadlift 155 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 200 1 7+ T3 Dumbbell Row
Week Seven Day 2 Accessories (To be done

Movement Weight Reps Sets Weeks 1-3
Deadlift 250 3RM 1 T2 Stiff Leg Deadlift
1" Block Pull 265 Max 4 T3 Leg Curl
Week Eight
Week Nine
Test Day Weight Reps Sets Week 9
Deadlift Find Actual 1RM None, rest up.
Use this as a stand alone deadlift program in any of your other programs.
Works well with UHF 9 Wk.

nly enter data into the fields that look like this: 100 (Bold Blue on Yellow Background.)
) Designation means the LAST SET of that movement is a rep-out. Go for max reps. Always leave 1-2 in your tank.
hen going for 3, 2, & 1 Rep Maxes (Weeks 1-3 & 7-9) leave 10-20 lb. left in your tank.
ccessories (To be done on Deadlift Day)
t Pull Down 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Row 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Hammer Curl 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
t Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
ay 2 Accessories (To be done on a separate lower or upper day)
tiff Leg Deadlift 4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
tiff Leg Deadlift 3 sets x Max Reps Work up to a weight you can get 10-15 reps with on the first set
tiff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
one, rest up.

of your other programs.
. General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many R
ellow Background.) Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go
reps. Always leave 1-2 in your tank. Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
get 12-15 reps with on the first set T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
get 12-15 reps with on the first set
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more
get 10-12 reps with on the first set go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5
get 10-12 reps with on the first set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing m



AMRAP, or, As Many Reps As Possible.
AMRAPs as well. Don't go to actual failure.
uld have done 5+ more reps,

-3 left in the tank add 5 lb. for set three
sets with 60 lb. doing max reps for each following set.
GUIDE
Week One
Week Two
Week Three
Week Four
Week Five
Week Six
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Week Eight
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Deadlift Find 1RM (10-20 lb. left in the tank) T1
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a stand a
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the fields th
1" Deficit Deadlift 222.5 3RM 1 (+) Designation means the LAST
1" Deficit Deadlift 177.5 3 5+ When going for 3, 2, & 1 Rep Ma
Week Two
Movement Weight Reps Sets Accessories (To be done on Dea
2" Deficit Deadlift 205 2RM 1 Weeks 1-3
2" Deficit Deadlift 165 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
3" Deficit Deadlift 192.5 1RM 1
3" Deficit Deadlift 155 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Deadlift 190 3 5+
Deadlift 150 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 170 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 225 1 7+ T3 Dumbbell Row
Week Seven Day 2 Accessories (To be done o

1" Block Pull 187.5 Max 4 T3 Leg Curl
Week Eight
Deadlift 242.5 2RM 1 T2 Stiff Leg Deadlift
Week Nine
Test Day Weight Reps Sets Week 9
Deadlift Find Actual 1RM None, rest up.
Use this as a stand alone deadlift program in any of your other programs.
Works well with UHF 9 Wk.

ly enter data into the fields that look like this: 100 (Bold Blue on Yellow Background.)
Designation means the LAST SET of that movement is a rep-out. Go for max reps. Always leave 1-2 in your tank.
hen going for 3, 2, & 1 Rep Maxes (Weeks 1-3 & 7-9) leave 10-20 lb. left in your tank.
cessories (To be done on Deadlift Day)
Pull Down 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
mbbell Row 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
mbbell Hammer Curl 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
mbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
mbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
y 2 Accessories (To be done on a separate lower or upper day)
ff Leg Deadlift 4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
ff Leg Deadlift 3 sets x Max Reps Work up to a weight you can get 10-15 reps with on the first set
ff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
ne, rest up.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible.
Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure.
Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more reps,
go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three
and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following se
any Reps As Possible.
on't go to actual failure.
more reps,
add 5 lb. for set three
oing max reps for each following set.
Cells with blue text on yellow background are drop down lists.
STEP ONE: Select either Squat or Bench as a T1 to start off your Day One.
T1 T2 T3a T3b T2 & T3 Movements are

Day One Bench Incline BTNP Side Lateral you learn how to edit the
Day Two Squat SLDL Pull Ups EZ Bar Curl
Day Three OHP CGBP Incline EZ Bar Pull Over Train no more than 4-da
Day Four Deadlift Front Squat Row Rear Delt Flyes
OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP: Behind the Neck Press
STEP TWO: Pick LBS or KG in the yellow cell below.

STEP THREE: Fill in your goal weights. Use these guidelines:
Goal Weights Enter 2/5/10RM's for T1/T2/T3
T1 Movement LBS T2 Movement LBS T3a Movement LBS
Bench 315 Incline 225 BTNP Bar
Squat 455 SLDL 185 Pull Ups BW
OHP 195 CGBP 245 Incline 95
Deadlift 535 Front Squat 225 Row 105
Heads up, intensity focused will be intense… so yeah. Lunges 85
Pec Flye 15
Note: These percentages affect all lifts in the respective tier.
Progression Schedules
Week T1 Reps Sets T1 lift progression schedule.
1 85% 5 3 This table shows you how the weights, reps,
2 90% 3 4+ adjust week to week.
3 87.5% 4 3
4 92.5% 2 5 The T1 progresses in a weekly undulation w
5 90% 4 3+ drops/increases in reps per set accordingly.
6 95% 2 4 Try to run it like this the first time. If you do
7 92.5% 3 3 plug in your own percentages.
8 97.5% 1 9+
9 95% 2 3+ Remember, these are percentages based off o
10 100% Max 1 rep max you entered above. Do not use 1RM
11 90% 2 4+
12 Test Test Test

1 80% 6 5 Like the T1 table above this shows you how
2 85% 5 5 reps, and sets adjust over the course of the p
3 90% 4 5+
4 82.5% 6 4 The T2 progresses in three week waves of 6/
5 87.5% 5 4 per set. A set is dropped every three weeks.
6 92.5% 4 4+ are based off of rep maxes above it won't be
7 85% 6 3 to hit these weights, reps, and sets. All the m
8 90% 5 3 to enter in rep maxes (RM) that you can hit d
9 95% 4 3+
10 100% 3 5+ The rep outs are the week after T1 rep outs u
11 Rest Rest Rest end where they're used to bump up the effort
12 Rest Rest Rest while keeping volume lower because of tape

1 Follow Max 5 The T3 table has no intensity, because these
2 The Max 5 of weights that can be lifted for 10-or-more r
3 Progression Max 5
4 Guideline Max 4 These are performed for max reps on each se
5 Column (AO) Max 4 Always be sure to leave 1-2 reps left in the t
6 Max 4 Don't go to absolute failure, but get close.
7 Max 3
8 Max 3 The number of sets decreases every three we
9 Max 3 make less of a recovery debt while the intens
10 Max 2 in the T1.
11 Rest Rest Rest
12 Rest Rest Rest
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
So if you're finding the progression too aggressive

it can be easily tailored back. If it's too light then change
the intensity percentage for T1/T2 respectively.
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following dat
Day Training "+" Means LAST SET of that move
Schedule Date Schedule T1 Movement LBS
T2 & T3 Movements are fixed until Monday 1-Feb Rest
you learn how to edit the formulas. Tuesday 2-Feb Train Bench 270
Week 1
Wednesday 3-Feb Rest
Train no more than 4-days in a row. Thursday 4-Feb Train Squat 385
Friday 5-Feb Rest
Behind the Neck Press Saturday 6-Feb Train OHP 165
Sunday 7-Feb Train Deadlift 310
Monday 8-Feb Rest
The Trough
Tuesday 9-Feb Train Bench 285

Week 2
T3b Movement LBS Thursday 11-Feb Train Squat 410
Side Lateral 65 Friday 12-Feb Rest
EZ Bar Curl 10 Saturday 13-Feb Train OHP 175
EZ Bar Pull Over 10 Sunday 14-Feb Train Deadlift 480
Rear Delt Flyes 55 Monday 15-Feb Rest
Hammer Curl 35 Tuesday 16-Feb Train Bench 275
Week 3

Thursday 18-Feb Train Squat 400
Friday 19-Feb Rest
n schedule. Saturday 20-Feb Train OHP 170
you how the weights, reps, and sets Sunday 21-Feb Train Deadlift 470
Monday 22-Feb Rest
Tuesday 23-Feb Train Bench 290
Week 4
in a weekly undulation with Wednesday 24-Feb Rest

reps per set accordingly. Thursday 25-Feb Train Squat 420
his the first time. If you don't like it Friday 26-Feb Rest
percentages. Saturday 27-Feb Train OHP 180
Sunday 28-Feb Train Deadlift 495
The Shoulder
are percentages based off of the Monday 29-Feb Rest

ed above. Do not use 1RM's! Tuesday 1-Mar Train Bench 285
Week 5
Wednesday 2-Mar Rest

Thursday 3-Mar Train Squat 410
Friday 4-Mar Rest
n schedule. Saturday 5-Mar Train OHP 175
above this shows you how the weights, Sunday 6-Mar Train Deadlift 480
st over the course of the program. Monday 7-Mar Rest
Tuesday 8-Mar Train Bench 300
Week 6
in three week waves of 6/5/4 reps Wednesday 9-Mar Rest

Th
Week 6
opped every three weeks. Since these Thursday 10-Mar Train Squat 430
p maxes above it won't be a problem Friday 11-Mar Rest
s, reps, and sets. All the more reason Saturday 12-Mar Train OHP 185
xes (RM) that you can hit daily. Sunday 13-Mar Train Deadlift 510
Monday 14-Mar Rest
he week after T1 rep outs until the Tuesday 15-Mar Train Bench 290
Week 7
used to bump up the effort of the lifter Wednesday 16-Mar Rest
ume lower because of tapering. Thursday 17-Mar Train Squat 420
Friday 18-Mar Rest
n schedule. Saturday 19-Mar Train OHP 180
o intensity, because these are based off Sunday 20-Mar Train Deadlift 495
n be lifted for 10-or-more reps per set. Monday 21-Mar Rest
The Crest
Week 8
ed for max reps on each set. Wednesday 23-Mar Rest
leave 1-2 reps left in the tank. Thursday 24-Mar Train Squat 445
te failure, but get close. Friday 25-Mar Rest
Saturday 26-Mar Train OHP 190
s decreases every three weeks to help Sunday 27-Mar Train Deadlift 520
overy debt while the intensity creeps up Monday 28-Mar Rest
Week 9
Wednesday 30-Mar Rest

Thursday 31-Mar Train Squat 430
Friday 1-Apr Rest
Saturday 2-Apr Train OHP 185
Sunday 3-Apr Train Deadlift 510
Monday 4-Apr Rest
Tuesday 5-Apr Train Bench 315
Week 10
Wednesday 6-Apr Rest

Thursday 7-Apr Train Squat 455
Friday 8-Apr Rest
Monday 11-Apr Rest
The Peak
nough to figure this out. :) Tuesday 12-Apr Train Bench 285

Week 11

Thursday 14-Apr Train Squat 410
Friday 15-Apr Rest
Monday 18-Apr Rest
Test Week
Tuesday 19-Apr Train

Test Week
Thursday 21-Apr Train
Friday 22-Apr Rest
Saturday 23-Apr Train
Sunday 24-Apr Train
will start on. Following dates will auto adust.
s LAST SET of that movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your t
Reps Sets T2 Movement LBS Reps Sets T3a Movement LBS Reps Sets
5 3 Incline 180 6 5 BTNP Bar Max 5
5 3 SLDL 150 6 5 Pull Ups BW Max 5
5 3 CGBP 195 6 5 Incline 95 Max 5

5 3 Front Squat 180 6 5 Row 105 Max 5
3 4+ Incline 190 5 5 BTNP Bar Max 5
3 4+ SLDL 155 5 5 Pull Ups BW Max 5
3 4+ CGBP 210 5 5 Incline 95 Max 5

3 4+ Front Squat 190 5 5 Row 105 Max 5
4 3 Incline 205 4 5+ BTNP Bar Max 5
4 3 SLDL 165 4 5+ Pull Ups BW Max 5
4 3 CGBP 220 4 5+ Incline 95 Max 5

4 3 Front Squat 205 4 5+ Row 105 Max 5


2 4 Incline 210 4 4+ BTNP Bar Max 4

2 4 SLDL 170 4 4+ Pull Ups BW Max 4
2 4 CGBP 225 4 4+ Incline 95 Max 4

2 4 Front Squat 210 4 4+ Row 105 Max 4


2 3+ Incline 215 4 3+ BTNP Bar Max 3
2 3+ SLDL 175 4 3+ Pull Ups BW Max 3
2 3+ CGBP 235 4 3+ Incline 95 Max 3

2 3+ Front Squat 215 4 3+ Row 105 Max 3
Max 1 Incline 225 3 5+ BTNP Bar Max 2
Max 1 SLDL 185 3 5+ Pull Ups BW Max 2
Max 1 CGBP 245 3 5+ Incline 95 Max 2

Max 1 Front Squat 225 3 5+ Row 105 Max 2
2 4+ Incline Rest BTNP Rest
2 4+ SLDL Rest Pull Ups Rest
2 4+ CGBP Rest Incline Rest

2 4+ Front Squat Rest Row Rest
TEST SQUAT 1RM

Rest
TEST BENCH 1RM
Rest
TEST DEADLIFT 1RM
TEST OHP 1RM
sible.) Always Leave 1-2 reps in your tank on those and Max Rep sets for T3.
T3b Movement LBS Reps Sets
Side Lateral 65 Max 5 These training sessions can be moved up or down

by clicking and dragging from T1 movement column (P)
EZ Bar Curl 10 Max 5 to the last set of T3b (AE)
You'll have to fix boarders if you want it looking sexy.
EZ Bar Pull Over 10 Max 5
Rear Delt Flyes 55 Max 5 Once that entire training session is highlighted grab
the edge of it (you should see a hand)
Side Lateral 65 Max 5 and move the row up or down to match
what day you want to have that training session on.
EZ Bar Curl 10 Max 5

Rear Delt Flyes 55 Max 5 All data entered on the Rep Tracker is manual
This way you can add what reps are programmed
Side Lateral 65 Max 5 plus how many are achieved on a rep out for that workout.
EZ Bar Curl 10 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.
Rear Delt Flyes 55 Max 5
Side Lateral 65 Max 4








Side Lateral Rest
EZ Bar Curl Rest
EZ Bar Pull Over Rest

Rear Delt Flyes Rest
Rep Tracker
T1 T2 T3 T3 Progression Guidelines
Keep the weight listed in the green "Goal Weights" section for T3 con
This will help you adjust to the program and more or less get your fee
The weights in the T3 colums are essentially placeholders after Week
Week-3 General Progression Guidelines

After three weeks of consistent T3 intensity (Weeks 1, 2, & 3) with vo
More than 70 total reps: Add 15 lb.
After three weeks of consistent T3 intensity (Weeks 4, 5, & 6) with vo
After three weeks of consistent T3 intensity (Weeks 7, 8 & 9) with vo
(These weights will only be performed on Weeks 10 & 1
If repeating The Rippler I suggest you switch out T3 movements into

Example: Instead of BTNP do Seated Dumbbell Overhead Press. Inste
Enter Squat 1RM
Enter Bench 1RM
Enter Deadlift 1RM
Enter OHP 1Rm
Weights" section for T3 consistent for the first 3-weeks.
d more or less get your feet wet with the Max Rep sets after T1 & T2 work.
y placeholders after Week 3. Make adjustments according to the following guidelines:
y (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
y (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
y (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
erformed on Weeks 10 & 11.)
ch out T3 movements into something different.

bbell Overhead Press. Instead of BB Row go for Cable Rows. Etc.
Cells with blue text on yellow background are drop down lists.
STEP ONE: Select either Squat or Bench as a T1 to start off your Day One.
T1 T2 T3a T3b T2 & T3 Movements are

Day One Squat SLDL Pull Ups EZ Bar Curl you learn how to edit the
Day Two Bench Incline BTNP Side Lateral
Day Three Deadlift Front Squat Row Rear Delt Flye Train no more than 4-day
Day Four OHP CGBP Incline Bench EZ Bar Pull Over
OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP: Behind the Neck Press
STEP TWO: Pick LBS or KG in the yellow cell below.

STEP THREE: Fill in your goal weights. Use these guidelines:
Goal Weights Enter 2/5/10RM's for T1/T2/T3
T1 Movement KG T2 Movement KG T3a Movement KG
Squat 135 SLDL 107.5 Pull Ups BW
Bench 100 Incline 80 BTNP Bar
Deadlift 165 Front Squat 65 Row 75
OHP 62.5 CGBP 85 Incline Bench 75
Heads up, intensity focused will be intense… so yeah. Lunges 45
Pec Flye 7.5
Note: These percentages affect all lifts in the respective tier.
Progression Schedules
1 85% 5 3 This table shows you how the weights, reps,
2 90% 3 4+ adjust week to week.
3 87.5% 4 3
4 92.5% 2 5 The T1 progresses in a weekly undulation wi
5 90% 4 3+ drops/increases in reps per set accordingly.
6 95% 2 4 Try to run it like this the first time. If you don
7 92.5% 3 3 plug in your own percentages.
8 97.5% 1 9+
9 95% 2 3+ Remember, these are percentages based off o
10 100% Max 1 rep max you entered above. Do not use 1RM
11 90% 2 4+
12 Test Test Test

1 80% 6 5 Like the T1 table above this shows you how t
2 85% 5 5 reps, and sets adjust over the course of the pr
3 90% 4 5+
4 82.5% 6 4 The T2 progresses in three week waves of 6/5
5 87.5% 5 4 per set. A set is dropped every three weeks. S
6 92.5% 4 4+ are based off of rep maxes above it won't be a
7 85% 6 3 to hit these weights, reps, and sets. All the mo
8 90% 5 3 to enter in rep maxes (RM) that you can hit d
9 95% 4 3+
10 100% 3 5+ The rep outs are the week after T1 rep outs u
11 Rest Rest Rest end where they're used to bump up the effort
12 Rest Rest Rest while keeping volume lower because of taper

1 Follow Max 5 The T3 table has no intensity, because these a
2 The Max 5 of weights that can be lifted for 10-or-more r
3 Progression Max 5
4 Guideline Max 4 These are performed for max reps on each se
5 Column (AO) Max 4 Always be sure to leave 1-2 reps left in the ta
6 Max 4 Don't go to absolute failure, but get close.
7 Max 3
8 Max 3 The number of sets decreases every three wee
9 Max 3 make less of a recovery debt while the intens
10 Max 2 in the T1.
11 Rest Rest Rest
12 Rest Rest Rest
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
So if you're finding the progression too aggressive

it can be easily tailored back. If it's too light then change
the intensity percentage for T1/T2 respectively.
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following date
Day Training "+" Means LAST SET of that movem
Schedule Date Schedule T1 Movement KG
T2 & T3 Movements are fixed until Monday 1-Sep Rest
you learn how to edit the formulas. Tuesday 2-Sep Train Squat 115.0
Week 1
Wednesday 3-Sep Rest
Train no more than 4-days in a row. Thursday 4-Sep Train Bench 85.0
Friday 5-Sep Rest
ehind the Neck Press Saturday 6-Sep Train Deadlift 140.0
Sunday 7-Sep Train OHP 52.5
Monday 8-Sep Rest
The Trough
Week 2 Tuesday 9-Sep Train Squat 122.5
T3b Movement KG Thursday 11-Sep Train Bench 90.0
EZ Bar Curl 10 Friday 12-Sep Rest
Side Lateral 25 Saturday 13-Sep Train Deadlift 147.5
Rear Delt Flye 17.5 Sunday 14-Sep Train OHP 57.5
EZ Bar Pull Over 10 Monday 15-Sep Rest
Hammer Curl 22.5 Tuesday 16-Sep Train Squat 117.5
Week 3

Thursday 18-Sep Train Bench 87.5
Friday 19-Sep Rest
n schedule. Saturday 20-Sep Train Deadlift 145.0
ou how the weights, reps, and sets Sunday 21-Sep Train OHP 55.0
Monday 22-Sep Rest
Tuesday 23-Sep Train Squat 125.0
Week 4
in a weekly undulation with Wednesday 24-Sep Rest

reps per set accordingly. Thursday 25-Sep Train Bench 92.5
is the first time. If you don't like it Friday 26-Sep Rest
ercentages. Saturday 27-Sep Train Deadlift 152.5
Sunday 28-Sep Train OHP 57.5
The Shoulder
re percentages based off of the Monday 29-Sep Rest

d above. Do not use 1RM's! Tuesday 30-Sep Train Squat 122.5
Week 5
Wednesday 1-Oct Rest

Thursday 2-Oct Train Bench 90.0
Friday 3-Oct Rest
n schedule. Saturday 4-Oct Train Deadlift 147.5
bove this shows you how the weights, Sunday 5-Oct Train OHP 57.5
t over the course of the program. Monday 6-Oct Rest
Tuesday 7-Oct Train Squat 127.5
Week 6
in three week waves of 6/5/4 reps Wednesday 8-Oct Rest

pped every three weeks. Since these Thursday 9-Oct Train Bench 95.0
p maxes above it won't be a problem Friday 10-Oct Rest
Week
, reps, and sets. All the more reason Saturday 11-Oct Train Deadlift 157.5
es (RM) that you can hit daily. Sunday 12-Oct Train OHP 60.0
Monday 13-Oct Rest
e week after T1 rep outs until the Tuesday 14-Oct Train Squat 125.0
Week 7
used to bump up the effort of the lifter Wednesday 15-Oct Rest
me lower because of tapering. Thursday 16-Oct Train Bench 92.5
Friday 17-Oct Rest
n schedule. Saturday 18-Oct Train Deadlift 152.5
o intensity, because these are based off Sunday 19-Oct Train OHP 57.5
be lifted for 10-or-more reps per set. Monday 20-Oct Rest
The Crest Tuesday 21-Oct Train Squat 132.5
Week 8
ed for max reps on each set. Wednesday 22-Oct Rest
eave 1-2 reps left in the tank. Thursday 23-Oct Train Bench 97.5
e failure, but get close. Friday 24-Oct Rest
Saturday 25-Oct Train Deadlift 160.0
decreases every three weeks to help Sunday 26-Oct Train OHP 60.0
very debt while the intensity creeps up Monday 27-Oct Rest
Tuesday 28-Oct Train Squat 127.5
Week 9
Wednesday 29-Oct Rest

Thursday 30-Oct Train Bench 95.0
Friday 31-Oct Rest
Saturday 1-Nov Train Deadlift 157.5
Sunday 2-Nov Train OHP 60.0
Monday 3-Nov Rest
Tuesday 4-Nov Train Squat 135.0
Week 10
Wednesday 5-Nov Rest

Thursday 6-Nov Train Bench 100.0
Friday 7-Nov Rest
Monday 10-Nov Rest
The Peak
ough to figure this out. :) Tuesday 11-Nov Train Squat 122.5

Week 11

Thursday 13-Nov Train Bench 90.0
Friday 14-Nov Rest
Monday 17-Nov Rest
Test Week
Tuesday 18-Nov Train

Thursday 20-Nov Train
Friday 21-Nov Rest
Saturday 22-Nov Train
Sunday 23-Nov Train
will start on. Following dates will auto adust.
LAST SET of that movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your ta
Reps Sets T2 Movement KG Reps Sets T3a Movement KG Reps Sets
5 3 SLDL 85.0 6 5 Pull Ups BW Max 5
5 3 Incline 65.0 6 5 BTNP Bar Max 5
5 3 Front Squat 52.5 6 5 Row 75 Max 5

5 3 CGBP 67.5 6 5 Incline Bench 75 Max 5
3 4+ SLDL 92.5 5 5 Pull Ups BW Max 5
3 4+ Incline 67.5 5 5 BTNP Bar Max 5
3 4+ Front Squat 55.0 5 5 Row 75 Max 5

3 4+ CGBP 72.5 5 5 Incline Bench 75 Max 5
4 3 SLDL 97.5 4 5+ Pull Ups BW Max 5
4 3 Incline 72.5 4 5+ BTNP Bar Max 5
4 3 Front Squat 57.5 4 5+ Row 75 Max 5

4 3 CGBP 77.5 4 5+ Incline Bench 75 Max 5


2 4 SLDL 100.0 4 4+ Pull Ups BW Max 4
2 4 Incline 75.0 4 4+ BTNP Bar Max 4

2 4 Front Squat 60.0 4 4+ Row 75 Max 4
2 4 CGBP 77.5 4 4+ Incline Bench 75 Max 4


2 3+ SLDL 102.5 4 3+ Pull Ups BW Max 3
2 3+ Incline 75.0 4 3+ BTNP Bar Max 3
2 3+ Front Squat 62.5 4 3+ Row 75 Max 3

2 3+ CGBP 80.0 4 3+ Incline Bench 75 Max 3
Max 1 SLDL 107.5 3 5+ Pull Ups BW Max 2
Max 1 Incline 80.0 3 5+ BTNP Bar Max 2
Max 1 Front Squat 65.0 3 5+ Row 75 Max 2

Max 1 CGBP 85.0 3 5+ Incline Bench 75 Max 2
2 4+ SLDL Rest Pull Ups Rest
2 4+ Incline Rest BTNP Rest
2 4+ Front Squat Rest Row Rest

2 4+ CGBP Rest Incline Bench Rest
TEST SQUAT 1RM

Rest
TEST BENCH 1RM
Rest
TEST DEADLIFT 1RM
TEST OHP 1RM
ble.) Always Leave 1-2 reps in your tank on those and Max Rep sets for T3.
T3b Movement KG Reps Sets
EZ Bar Curl 10 Max 5 These training sessions can be moved up or down

by clicking and dragging from T1 movement column (P)
Side Lateral 25 Max 5 to the last set of T3b (AE)
You'll have to fix boarders if you want it looking sexy.
Rear Delt Flye 17.5 Max 5
EZ Bar Pull Over 10 Max 5 Once that entire training session is highlighted grab
the edge of it (you should see a hand)
EZ Bar Curl 10 Max 5 and move the row up or down to match
what day you want to have that training session on.

EZ Bar Pull Over 10 Max 5 All data entered on the Rep Tracker is manual
This way you can add what reps are programmed
EZ Bar Curl 10 Max 5 plus how many are achieved on a rep out for that workout.
Side Lateral 25 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.







EZ Bar Curl Rest
Side Lateral Rest
Rear Delt Flye Rest

EZ Bar Pull Over Rest
Rep Tracker
T1 T2 T3 T3 Progression Guidelines
Keep the weight listed in the green "Goal Weights" section for T3 cons
This will help you adjust to the program and more or less get your feet
The weights in the T3 colums are essentially placeholders after Week 3

After three weeks of consistent T3 intensity (Weeks 1, 2, & 3) with vol
After three weeks of consistent T3 intensity (Weeks 4, 5, & 6) with vol
After three weeks of consistent T3 intensity (Weeks 7, 8 & 9) with vol
(These weights will only be performed on Weeks 10 & 1
If repeating The Rippler I suggest you switch out T3 movements into s

Example: Instead of BTNP do Seated Dumbbell Overhead Press. Inste
Enter Squat 1RM
Enter Bench 1RM
Enter Deadlift 1RM
Enter OHP 1Rm
eights" section for T3 consistent for the first 3-weeks.
more or less get your feet wet with the Max Rep sets after T1 & T2 work.
y placeholders after Week 3. Make adjustments according to the following guidelines:
(Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
(Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
(Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
erformed on Weeks 10 & 11.)
h out T3 movements into something different.

bell Overhead Press. Instead of BB Row go for Cable Rows. Etc.
Here's a video on the basic use of this Blank Template
Here's a more complete walk through
OHP 135
Week One Week Two
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Day One 1 Squat 0.800 Squat
Day One 1 0.825
Day One 1 0.850
Day Two 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Day Five 1
Day Five 1
Day Five 1
Day Six 1
Day Six 1
Day Six 1
Day Seven 1
Day Seven 1
Day Seven 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2
Day Four 2
Day Five 2
Day Five 2
Day Six 2
Day Six 2
Day Seven 2
Day Seven 2
Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 170 Squat
1 175
1 180
2 0 0 0
2
3
3
3
Day Two Day Two
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Three Day Three
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Four Day Four
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Five Day Five
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Six Day Six
1 0 0
1
1
2 Rest Rest
2
3
3
3
Day Seven Day Seven
1 0 0
1
1
2 Rest Rest
2
3
3
3
https://www.youtube.com/watch?v=gFzlEQI9eE0
https://www.youtube.com/watch?v=G8VxKDyppLc
ated daily 2RM.) T2 Accessories Training List movements here that are not T1 movements, or base
competition lifts. Max Example: Close Grip Bench Press & Sling Shot Bench can be
iation of a competition lift. Incline Bench Good T2 Options:
ose Grip Bench, opposite DL. Front squat Deadlift & Back: Any pull up or row type, and/or more dea
r, Low Bar, etc. Upper Presssing: Flat & Incline bench varieties with bar, du
Squatting: More squats varieties including other bar positio

2/16/2016 2/23/2016
2/22/2016 2/29/2016
% Movement % Movement
0.875
0.900
0.925
Week 3 Week 4
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise
185 0 0 0
190
195
0 0 0 0
Day Two Day Two

0 0 0 0
0 0 0 0
Day Three Day Three

0 0 0 0
0 0 0 0
Day Four Day Four
0 0 0 0
0 0 0 0
Day Five Day Five

0 0 0 0
0 0 0 0
Day Six Day Six

0 0
Rest Rest
Day Seven Day Seven

0 0
Rest Rest
t are not T1 movements, or based upon T1 movements.
h Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
ncline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
arieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and
Week Five Week Six

3/1/2016 3/8/2016
3/7/2016 3/14/2016
Week 5 Week 6
Day One Day One
0 0 0 0
0 0 0 0
Day Two Day Two

0 0 0 0
0 0 0 0
Day Three Day Three

0 0 0 0
0 0 0 0
Day Four Day Four
0 0 0 0
0 0 0 0
Day Five Day Five

0 0 0 0
0 0 0 0
Day Six Day Six

0 0
Rest
Day Seven Day Seven

0 0
Rest
ereas Incline Bench cannot.
y, push press, seated, etc.

s & lunges, good mornings, and leg pressing…
Week Seven Week Eight

3/15/2016 3/22/2016
3/21/2016 3/28/2016
% Movement % Movement %
Week 7 Week 8
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise Weight
0 0 0 0 0
0 0 0 0 0
Day Two Day Two

0 0 0 0 0
0 0 0 0 0
Day Three Day Three

0 0 0 0 0
0 0 0 0 0
Day Four Day Four
0 0 0 0 0
0 0 0 0 0
Day Five Day Five

0 0 0 0 0
0 0 0 0 0
Day Six Day Six

0 0
Rest Rest
Day Seven Day Seven

0 0
Rest Rest
Week Nine
3/29/2016
4/4/2016
Movement %
Week 9
Day One
Rep Set Exercise Weight Rep Set
0 0
0 0
Day Two
0 0
0 0
Day Three
0 0
0 0
Day Four
0 0
0 0
Day Five
0 0
0 0
Day Six
0
Rest
Day Seven
0
Rest
Here's a video on the basic use of this Blank Template
Here's a more complete walk through
OHP 80
Micro Cycle A
Week One Week Two
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Day One 1 Squat 0.800
Day One 1 0.825
Day One 1 0.850
Day Two 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Day Five 1
Day Five 1
Day Five 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2
Day Four 2
Day Five 2
Day Five 2
Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 160.00 0
1 165.00
1 170.00
2 0 0.00 0
2
3
3
3
Day Two Day Two
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Three Day Three
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Four Day Four
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Five Day Five
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
General Training Guidance

(+) Means LAST SET is a rep out also known as an AMRAP, or, As M
Paused Variants (+) means last set is held for a few seconds long
(?) See "T3 Progression Guide" >>>
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Do
Feeling Run Down? Step 1: Cut T1 &T2 AMRAP's or leave 2-3 reps left in your tank f
Perform all these Step 2: Volume deload by decreasing all T3 movements by one s
steps for 1 week: Step 2: Eat 250-500 cals more next two days and try to get 30-6
T1: 60-90 Seconds
https://www.youtube.com/watch?v=gFzlEQI9eE0
https://www.youtube.com/watch?v=G8VxKDyppLc
ted daily 2RM.) T2 Accessories Training List movements here that are not T1 movements, or based
competition lifts. Max Example: Close Grip Bench Press & Sling Shot Bench can be e
ation of a competition lift. Incline Bench Good T2 Options:
ose Grip Bench, opposite DL. Front squat Deadlift & Back: Any pull up or row type, and/or more dead
, Low Bar, etc. Upper Presssing: Flat & Incline bench varieties with bar, dum
Squatting: More squats varieties including other bar positio
Micro Cycle A
2/16/2016 2/23/2016
2/22/2016 2/29/2016
0.875
0.900
0.925
Week 3 Week 4
Day One Day One
175.00 0 0.00 0
180.00 0.00
185.00 0.00
0.00 0 0.00 0
Day Two Day Two

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
Day Three Day Three

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
Day Four Day Four

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
Day Five Day Five

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
own as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
s held for a few seconds longer, without compromising form/safety.
d T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
e 2-3 reps left in your tank for the remaining portion of the week. Resume normal AMRAP guidance following week.
g all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
two days and try to get 30-60 more minutes of sleep each night that week.
e not T1 movements, or based upon T1 movements.
ess & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
ne bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
ties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg
Micro Cycle B
Week Five
3/1/2016
3/7/2016
% Movement %
Week 5
Day One
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Two
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Three
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Four
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Five
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
Then complete 3 additional Max Rep Sets (MRS) with that same weight.
nce following week. Do not push to failure. Always leave 1-2 reps in the tank.
wing week. Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good.
ch ability whereas Incline Bench cannot.
uding military, push press, seated, etc.

s, split squats & lunges, good mornings, and leg pressing…
Week Six Week Seven

3/8/2016 3/15/2016
3/14/2016 3/21/2016
Week 6 Week 7
Day One Day One
0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Two Day Two

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Three Day Three

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Four Day Four

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Five Day Five

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
0 reps. (Could be 15, 12, 10, 8)

MRS) with that same weight.
s in the tank.
hen you're feeling good.

Micro Cycle C
3/22/2016 3/29/2016
3/28/2016 4/4/2016
Week 8 Week 9
Day One Day One
0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Two Day Two

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Three Day Three

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Four Day Four

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Five Day Five

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Micro Cycle D
Week Ten Week Eleven
4/5/2016 4/12/2016
4/11/2016 4/18/2016
Week 10 Week 11
Day One Day One
0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Two Day Two

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Three Day Three

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Four Day Four

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Five Day Five

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12,
Then complete 3 additional Max Rep Sets (MRS) with that same wei
Do not push to failure. Always leave 1-2 reps in the tank.
Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good.
Week Twelve
4/19/2016
4/25/2016
Movement %
Week 12
Day One
0 0.00
0.00
0.00
0 0.00
Day Two
0 0.00
0.00
0.00
0 0.00
Day Three
0 0.00
0.00
0.00
0 0.00
Day Four
0 0.00
0.00
0.00
0 0.00
Day Five
0 0.00
0.00
0.00
0 0.00
aviest 10 reps. (Could be 15, 12, 10, 8)

p Sets (MRS) with that same weight.
1-2 reps in the tank.
et progresses.
umes when you're feeling good.

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Hey Everybody!

GZCL here AKA Cody Lefever. Email: CLGZ@ymail.com

WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULAS.

use it's simple.

e out how to do this for themselves. :)

Read a review of it here!

EMOVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.

our own training programs!

MOVEMENT WEEKLY AVERAGES

Day Two MRS

Day Four MRS

Day Five MRS

34 6290 5 Spoto Bench 190 Max 3 12 12

19 3800 5 Front Squat 205 Max 3 8 7

34 3740 5 Push Press 115 Max 3 13 11

WEEKLY TOTALS Training Notes:

(Weeks 1-4) 120000

14 38 7220 5 Spoto Bench 195 Max 3 13

6 21 4305 5 Front Squat 210 Max 3 8

11 35 4025 5 Push Press 120 Max 3 13

WEEKLY TOTALS Training Notes:

Tons Chart (Weeks 1-4)

ets Per Week)

12 13 38 7410 5 Spoto Bench 200 Max 3

7 7 22 4620 5 Front Squat 215 Max 3

13 12 38 4560 5 Push Press 125 Max 3

WEEKLY TOTALS Training Notes:

0.775 2" Deficit Deadlift 0.800

0.590 Paused Deadlift 0.610

Total Day One Total

Total Day Three Total

Total Day Four Total

295 3 5 Paused Deadlift 305 2 5

Week Four Week Five

Paused Deadlift 0.700 Paused Deadlift 0.750

Band Deadlift (30%) 0.850 Band Deadlift (30%) 0.875

Day One Total Day One

Day Three Total Day Three

Day Four Total Day Four

Band Deadlift (30%) 405 3 4 Band Deadlift (30%) 415 3 4

Bands are 30% of the called for weight

Week Six Week Seven

Paused Deadlift 0.800 Band Deadlift (30%) 0.850

Band Deadlift (30%) 0.890 3" Def. Deadlift 0.750

Total Day One Total Day One

Total Day Three Total Day Three

Total Day Four Total Day Four

Band Deadlift (30%) 425 2 4+ 3" Def. Deadlift 375

Bands are 30% of the called for weight

Band Deadlift (30%) 0.870 Band Deadlift (30%)

3" Def. Deadlift 0.790 3" Def. Deadlift

Total Day One Total Day One

Total Day Three Total Day Three

Total Day Four Total Day Four

3 3+ 3" Def. Deadlift 395 3 3+ 3" Def. Deadlift

called for weight

0.890 Deadlift 0.850

0.810 Deadlift 0.770

Total Day One Total

Total Day Three Total

Total Day Four Total

405 2 3+ Deadlift 385 3 4+

Deadlift 0.870 Deadlift 0.910

Deadlift 0.790 Deadlift 0.810