Squat

:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

265
200
370
120
Wave 1
Weight
170
200
225
130
150
170
240
280
315
80
90
100

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
185
210
240
140
160
180
260
295
335
85
95
110

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
200
225
250
150
170
190
280
315
350
90
100
115

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
105
5
135
5
160
5
Bench
80
5
100
5
120
5
Deadlift
150
5
185
5
220
5
OH Press
50
5
60
5
70
5

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 270 205 380 125 Wave 1 Weight 175 205 230 135 155 175 245 285 325 80 95 105 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 190 215 245 145 165 185 265 305 340 90 100 115 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 205 230 255 155 175 195 285 325 360 95 105 120 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 110 5 135 5 160 5 Bench 80 5 105 5 125 5 Deadlift 150 5 190 5 230 5 OH Press 50 5 65 5 75 5 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 275 210 385 130 Wave 1 Weight 180 205 235 135 160 180 250 290 325 85 100 110 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 195 220 250 145 170 190 270 310 345 90 105 115 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 205 235 260 160 180 200 290 325 365 100 110 125 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 110 5 140 5 165 5 Bench 85 5 105 5 125 5 Deadlift 155 5 195 5 230 5 OH Press 50 5 65 5 80 5 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 280 215 390 135 Wave 1 Weight 180 210 240 140 160 185 255 295 330 90 100 115 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 195 225 250 150 170 195 275 310 350 95 110 120 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 210 240 265 160 185 205 295 330 370 100 115 130 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 110 5 140 5 170 5 Bench 85 5 110 5 130 5 Deadlift 155 5 195 5 235 5 OH Press 55 5 70 5 80 5 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 285 220 395 140 Wave 1 Weight 185 215 240 145 165 185 255 295 335 90 105 120 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 200 230 255 155 175 200 275 315 355 100 110 125 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 215 240 270 165 185 210 295 335 375 105 120 135 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 115 5 145 5 170 5 Bench 90 5 110 5 130 5 Deadlift 160 5 200 5 235 5 OH Press 55 5 70 5 85 5 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 290 225 400 145 Wave 1 Weight 190 220 245 145 170 190 260 300 340 95 110 125 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 205 230 260 160 180 205 280 320 360 100 115 130 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 220 245 275 170 190 215 300 340 380 110 125 140 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 115 5 145 5 175 5 Bench 90 5 115 5 135 5 Deadlift 160 5 200 5 240 5 OH Press 60 5 75 5 85 5 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 295 230 405 150 Wave 1 Weight 190 220 250 150 175 195 265 305 345 100 115 130 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 205 235 265 160 185 205 285 325 365 105 120 135 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 220 250 280 175 195 220 305 345 385 115 130 145 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 120 5 150 5 175 5 Bench 90 5 115 5 140 5 Deadlift 160 5 205 5 245 5 OH Press 60 5 75 5 90 5 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 300 235 410 155 Wave 1 Weight 195 225 255 155 175 200 265 310 350 100 115 130 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 210 240 270 165 190 210 285 330 370 110 125 140 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

DELOAD Weight Reps Squat 120 5 150 5 180 5 Bench 95 5 120 5 140 5 Deadlift 165 5 205 5 245 5 OH Press 60 5 80 5 95 5 .Squat Bench Deadlift OH Press Wave 3 Weight 225 255 285 175 200 225 310 350 390 115 130 145 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 305 240 415 160 Wave 1 Weight 200 230 260 155 180 205 270 310 355 105 120 135 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 215 245 275 170 190 215 290 330 375 110 130 145 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

DELOAD Weight Reps Squat 120 5 155 5 185 5 Bench 95 5 120 5 145 5 Deadlift 165 5 210 5 250 5 OH Press 65 5 80 5 95 5 .Squat Bench Deadlift OH Press Wave 3 Weight 230 260 290 180 205 230 310 355 395 120 135 150 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 310 245 420 165 Wave 1 Weight 200 235 265 160 185 210 275 315 355 105 125 140 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 215 250 280 170 195 220 295 335 380 115 130 150 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 235 265 295 185 210 235 315 355 400 125 140 155 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 125 5 155 5 185 5 Bench 100 5 125 5 145 5 Deadlift 170 5 210 5 250 5 OH Press 65 5 85 5 100 5 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 315 250 425 170 Wave 1 Weight 205 235 270 165 190 215 275 320 360 110 130 145 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 220 250 285 175 200 225 300 340 385 120 135 155 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

DELOAD Weight Reps Squat 125 5 160 5 190 5 Bench 100 5 125 5 150 5 Deadlift 170 5 215 5 255 5 OH Press 70 5 85 5 100 5 .Squat Bench Deadlift OH Press Wave 3 Weight 235 270 300 190 215 240 320 360 405 130 145 160 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .

Squat: Bench: Deadlift: OH Press: Squat Bench Deadlift OH Press 320 255 430 175 Wave 1 Weight 210 240 270 165 190 215 280 325 365 115 130 150 Reps 5 5 5+ 5 5 5+ 5 5 5+ 5 5 5+ Squat Bench Deadlift OH Press Wave 2 Weight 225 255 290 180 205 230 300 345 385 125 140 160 Reps 3 3 3+ 3 3 3+ 3 3 3+ 3 3 3+ .

Squat Bench Deadlift OH Press Wave 3 Weight 240 270 305 190 215 240 325 365 410 130 150 165 Reps 5 3 1+ 5 3 1+ 5 3 1+ 5 3 1+ Wave 4 .DELOAD Weight Reps Squat 130 5 160 5 190 5 Bench 100 5 130 5 155 5 Deadlift 170 5 215 5 260 5 OH Press 70 5 90 5 105 5 .

Sign up to vote on this title
UsefulNot useful