DEAR DUMMIES: THIS IS A MASTER SPREADSHEET.

DO NOT REQUES
Squat Bench DeadlifPress Start by filling in your 1RM (1 Rep Max) in the yellow boxes
1RM 100 60 120 50 1RM It will then calculate a Training Max to base your program off by tak
TM 90 55 107.5 45 TM After each cycle you add weight to the Training Max box. Usually 2

Week 1
Squat Deadlift Bench
% Weight Sets Reps % Weight Sets Reps % Weight Sets Reps
40% 35 1 5 40% 42.5 1 5 40% 22.5 1 5
50% 45 1 5 50% 55 1 5 50% 27.5 1 5
60% 55 1 3 60% 65 1 3 60% 32.5 1 3
65% 57.5 1 5 65% 70 1 5 65% 35 1 5
75% 67.5 1 5 75% 80 1 5 75% 42.5 1 5
85% 77.5 1 5+ 85% 92.5 1 5+ 85% 47.5 1 5+
65% 57.5 5 5 65% 70 5 5 65% 35 5 5
Bench Press Squat
40% 22.5 1 5 40% 17.5 1 5 40% 35 1 5
50% 27.5 1 5 50% 22.5 1 5 50% 45 1 5
60% 32.5 1 3 60% 27.5 1 3 60% 55 1 3
65% 35 1 5 65% 30 1 5 65% 57.5 1 5
75% 42.5 1 5 75% 35 1 5 75% 67.5 1 5
85% 47.5 1 5+ 85% 37.5 1 5+ 85% 77.5 1 5+
65% 35 5 5 65% 30 5 5 65% 57.5 5 5
Assistance Assistance Assistance

Assistance work:
Each day, pick one/two exercises from each category and perform a total of 50-100 total reps
Do whatever set/rep scheme you want. example for 'push' could be 4x10 of dips and 4x10 of tricep extensions for 80 total
PUSH:
dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
PULL:
chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core:
any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swin
DO NOT REQUEST EDIT ACCESS. YOU WILL NOT BE GIVEN EDIT ACCESS. JUST
x) in the yellow boxes
o base your program off by taking 90% of your 1RM
e Training Max box. Usually 2.5-5kg

Week 2
Squat Deadlift Bench Squat
% Weight Sets Reps % Weight Sets Reps % Weight Sets Reps %
40% 35 1 5 40% 42.5 1 5 40% 22.5 1 5 40%
50% 45 1 5 50% 55 1 5 50% 27.5 1 5 50%
60% 55 1 3 60% 65 1 3 60% 32.5 1 3 60%
70% 62.5 1 3 70% 75 1 3 70% 37.5 1 3 75%
80% 72.5 1 3 80% 85 1 3 80% 45 1 3 85%
90% 80 1 3+ 90% 97.5 1 3+ 90% 50 1 3+ 95%
70% 62.5 5 5 70% 75 5 5 70% 37.5 5 5 75%
Bench Press Squat Bench
40% 22.5 1 5 40% 17.5 1 5 40% 35 1 5 40%
50% 27.5 1 5 50% 22.5 1 5 50% 45 1 5 50%
60% 32.5 1 3 60% 27.5 1 3 60% 55 1 3 60%
70% 37.5 1 3 70% 32.5 1 3 70% 62.5 1 3 75%
80% 45 1 3 80% 35 1 3 80% 72.5 1 3 85%
90% 50 1 3+ 90% 40 1 3+ 90% 80 1 3+ 95%
70% 37.5 5 5 70% 32.5 5 5 70% 62.5 5 5 75%
Assistance Assistance Assistance Assistance

Progression;
After each Cycle add 2.5-5kg to squat and deadlift
tricep extensions for 80 total reps After each cycle add 1.25-2.5kg to bench and Press
Every second cycle you can do a deload if you feel like it;

Log your rep PRs in the PR sheet

leg squats, KB snatches, swings

EDIT ACCESS. JUST MAKE A COPY.

Week 3
Squat Deadlift Bench
Weight Sets Reps % Weight Sets Reps % Weight Sets Reps
35 1 5 40% 42.5 1 5 40% 22.5 1 5
45 1 5 50% 55 1 5 50% 27.5 1 5
55 1 3 60% 65 1 5 60% 32.5 1 5
67.5 1 5 75% 80 1 5 75% 42.5 1 5
77.5 1 3 85% 92.5 1 3 85% 47.5 1 3
85 1 1+ 95% 102.5 1 1+ 95% 52.5 1 1+
67.5 5 5 75% 80 5 5 75% 42.5 5 5
Bench Press Squat
22.5 1 5 40% 17.5 1 5 40% 35 1 5
27.5 1 5 50% 22.5 1 5 50% 45 1 5
32.5 1 3 60% 27.5 1 3 60% 55 1 3
42.5 1 5 75% 35 1 5 75% 67.5 1 5
47.5 1 3 85% 37.5 1 3 85% 77.5 1 3
52.5 1 1+ 95% 42.5 1 1+ 95% 85 1 1+
42.5 5 5 75% 35 5 5 75% 67.5 5 5
Assistance Assistance Assistance

to squat and deadlift

kg to bench and Press
do a deload if you feel like it;
Squat 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Bench 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0 0 0 0
Deadlift 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Press 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0

For each lift, fill in your xRM in the white boxes

The line under will show your Estimated 1RM
 PR SHEET
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0.00 0.00
6.00 7.00 8.00 9.00 10.00 11.00
0 0 0 0 0 0
0 0 0 0 0 0
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0 0
6.00 7.00 8.00 9.00 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0 0 0
 12 13 14 15 Squat
0 0 0 0 Rep max
0.00 0.00 0.00 0.00 E1RM
12.00 13.00 14.00 15.00 Paused Bench
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Deadlift
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Press
0 0 0 0 Rep max
0 0 0 0 E1RM