lbs

GSLP lbs W1.1 W1.2 W1.3 W2.1 W2.2 W2.3 W3.1 W3.2 W3.3 W4.1 W4.2
Press/Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
5 10 10 10 10 10 10 10 10 10 10 10
4 55 85 60 85 60 90 60 90 65 90 65
3 70 105 75 110 75 110 80 115 80 115 80
2 85 130 90 130 90 135 95 135 95 140 100
2x5 100.0 150.0 102.5 152.5 105.0 155.0 107.5 157.5 110.0 160.0 112.5
AMRAP

Chins 11.0
1st Set
2nd Set

Curl 11
1st Set
2nd Set

Squat/DL Squat DL Squat Squat DL Squat Squat DL Squat Squat DL

5 115 150 115 120 125 120 120 125 125 125 130
4 155 165 160 160 170 165 165 175 170 175 175
3 200 210 200 205 215 210 210 220 215 220 225
2 240 255 245 250 260 255 255 265 260 265 270
2x5 280 285 290 295 300 305 310
280 300 285 290 305 295 300 310 305 310 315
AMRAP

Page 1
 lbs
W4.3 W5.1 W5.2 W5.3 W6.1 W6.2 W6.3 W7.1 W7.2 W7.3 W8.1 W8.2 W8.3
Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench
10 10 10 10 10 10 10 10 10 10 10 10 10
90 65 95 65 95 70 95 70 95 70 100 75 100
115 85 120 85 120 85 120 90 125 90 125 90 125
140 100 145 100 145 105 145 105 150 110 150 110 155
162.5 115.0 165.0 117.5 167.5 120.0 170.0 122.5 172.5 125.0 175.0 127.5 177.5

Squat Squat DL Squat Squat DL Squat Squat DL Squat Squat DL Squat

130 130 130 130 135 130 135 140 135 140 140 135 145
175 180 180 180 185 180 185 190 185 190 195 185 200
225 225 225 230 235 230 235 240 235 245 245 235 250
270 275 275 280 285 280 285 290 285 295 300 285 305
315 320 325 330 335 340 345 350 355
315 320 320 325 330 325 335 340 330 345 350 335 355

Page 2
 lbs

enter weight
enter reps

CALC Increase Start Wgt

Press 2.5 100
Bench 2.5 150
Squat 5.0 280
Deadlift 5.0 300

RESET CALC Squat 252 257 262 267 272

fail at 280
prev. AMRAP

Deadlift 0 5 10 15 20
failed at
prev. AMRAP

Press 0 2.5 5 7.5 10

failed at
prev. AMRAP

Bench 0 2.5 5 7.5 10

failed at
prev. AMRAP

Page 3
 kg
GSLP kg W1.1 W1.2 W1.3 W2.1 W2.2 W2.3 W3.1 W3.2 W3.3 W4.1 W4.2
Press/Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press
5 10 10 10 10 10 10 10 10 10 10 10
4 30 30 30 30 30 30 30 30 30 30 35
3 35 35 40 40 40 40 40 40 40 40 40
2 45 45 45 45 45 45 50 50 50 50 50
2x5 50.0 50.0 51.0 51.0 52.0 52.0 53.0 53.0 54.0 54.0 55.0
AMRAP

Chins 11.0
1st Set
2nd Set

Curl 11
1st Set
2nd Set

Squat/DL Squat DL Squat Squat DL Squat Squat DL Squat Squat DL

5 20 25 25 25 25 25 25 25 25 25 25
4 30 30 30 30 30 35 35 30 35 35 35
3 35 35 40 40 40 40 45 40 45 45 40
2 45 45 45 50 45 50 50 50 55 55 50
2x5 50 52 54 56 58 60 62
50 50 52 54 52 56 58 54 60 62 56
AMRAP

Page 4
 kg
W4.3 W5.1 W5.2 W5.3 W6.1 W6.2 W6.3 W7.1 W7.2 W7.3 W8.1 W8.2 W8.3
Bench Press Bench Press Bench Press Bench Press Bench Press Bench Press Bench
10 10 10 10 10 10 10 10 10 10 10 10 10
35 35 35 35 35 35 35 35 35 35 35 35 35
40 40 40 40 40 45 45 45 45 45 45 45 45
50 50 50 50 50 50 50 55 55 55 55 55 55
55.0 56.0 56.0 57.0 57.0 58.0 58.0 59.0 59.0 60.0 60.0 61.0 61.0

Squat Squat DL Squat Squat DL Squat Squat DL Squat Squat DL Squat

30 30 25 30 30 25 30 30 25 35 35 30 35
40 40 35 40 40 35 40 45 35 45 45 40 45
45 50 45 50 50 45 55 55 45 55 55 45 60
55 60 50 60 60 55 65 65 55 65 70 55 70
64 66 68 70 72 74 76 78 80
64 66 58 68 70 60 72 74 62 76 78 64 80

Page 5
 kg

enter weight
enter reps

CALC Increase Start Wgt

Press 1 50
Bench 1 50
Squat 2.0 50
Deadlift 2.0 50

RESET CALC Squat 62 64 66 68 70

fail at 70
prev. AMRAP

Deadlift 0 2 4 6 8
failed at
prev. AMRAP

Press 0 1 2 3 4
failed at
prev. AMRAP

Bench 0 1 2 3 4
failed at
prev. AMRAP

Page 6