To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make

a Copy *full

Only change items in yellow - - - MON D A Y - - - W E D N E S D A Y

Items in red are calculated for you Date: Date:
Old 15 RM Increase New 15 RM Increment WO #1 WO #2
Reps x Sets Weight Reps x Sets
Squat 260 20 280 20 15 x 2 180 15 x 2
Deadlift 340 40 380 20 15 x 2 240 15 x 2
Benchpress 175 20 195 10 15 x 2 125 15 x 2
Barbell Rows 200 20 220 10 15 x 2 150 15 x 2
Incline Dumbbell Press 60 20 80 5 15 x 2 35 15 x 2
DB Rows 70 20 90 10 15 x 1 20 15 x 1
Dips (bodyweight plus:) 45 20 65 2.5 15 x 1 32.5 15 x 1
Chin Ups (bodyweight plus:) 15 20 35 2.5 15 x 1 2.5 15 x 1
Overhead Press 110 20 130 5 15 x 1 85 15 x 1
Barbell Curls 90 10 100 5 15 x 1 65 15 x 1
Skullcrushers 100 10 110 5 15 x 1 75 15 x 1

- - - MON D A Y - - - W E D N E S D A Y
Date: Date:
Old 10 RM Increase New 10 RM Increment WO #7 WO #8
Reps x Sets Weight Reps x Sets
Squat 280 20 300 20 10 x 2 200 10 x 2
Deadlift 380 40 420 20 10 x 2 280 10 x 2
Benchpress 205 20 225 10 10 x 2 155 10 x 2
Barbell Rows 230 20 250 10 10 x 2 180 10 x 2
Incline Dumbbell Press 65 20 85 5 10 x 2 40 10 x 2
DB Rows 75 20 95 10 10 x 1 25 10 x 1
Dips (bodyweight plus:) 50 20 70 2.5 10 x 1 37.5 10 x 1
Chin Ups (bodyweight plus:) 20 20 40 2.5 10 x 1 7.5 10 x 1
Overhead Press 120 20 140 5 10 x 1 95 10 x 1
Barbell Curls 100 10 110 5 10 x 1 75 10 x 1
Skullcrushers 110 10 120 5 10 x 1 85 10 x 1

- - - MON D A Y - - - W E D N E S D A Y
Date: Date:
Old 5 RM Increase New 5 RM Increment WO #13 WO #14
Reps x Sets Weight Reps x Sets
Squat 340 20 360 20 5x2 260 5x2
Deadlift 460 40 500 20 5x2 360 5x2
Benchpress 230 20 250 10 5x2 180 5x2
Barbell Rows 260 20 280 10 5x2 210 5x2
Incline Dumbbell Press 80 20 100 5 5x2 55 5x2
DB Rows 80 20 100 10 5x1 30 5x1
Dips (bodyweight plus:) 60 20 80 2.5 5x1 47.5 5x1
Chin Ups (bodyweight plus:) 45 20 65 2.5 5x1 32.5 5x1
Overhead Press 140 20 160 5 5x1 115 5x1
Barbell Curls 120 10 130 5 5x1 95 5x1
Skullcrushers 120 10 130 5 5x1 95 5x1
 - - - MON D A Y - - - W E D N E S D A Y
Date: Date:
Old 5 RM Increase New 5 RM Increment WO #19 WO #20
Reps x Sets Weight Reps x Sets
Squat 340 20 360 20 5x2 380 5x2
Deadlift 460 40 500 20 5x2 480 5x2
Benchpress 230 20 250 10 5x2 240 5x2
Barbell Rows 260 20 280 10 5x2 270 5x2
Incline Dumbbell Press 80 20 100 5 5x2 85 5x2
DB Rows 80 20 100 10 5x1 90 5x1
Dips (bodyweight plus:) 60 20 80 2.5 5x1 62.5 5x1
Chin Ups (bodyweight plus:) 45 20 65 2.5 5x1 47.5 5x1
Overhead Press 140 20 160 5 5x1 145 5x1
Barbell Curls 120 10 130 5 5x1 125 5x1
Skullcrushers 120 10 130 5 5x1 125 5x1
when done, take one week off, refigure each RM starting poin
le --> Make a Copy *full details here* - Thanks, LiftVault.com

WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #2 WO #3 WO #4 WO #5 WO #6
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
200 15 x 2 220 15 x 2 240 15 x 2 260 15 x 2 280
260 15 x 2 280 15 x 2 300 15 x 2 320 15 x 2 340
135 15 x 2 145 15 x 2 155 15 x 2 165 15 x 2 175
160 15 x 2 170 15 x 2 180 15 x 2 190 15 x 2 200
40 15 x 2 45 15 x 2 50 15 x 2 55 15 x 2 60
30 15 x 1 40 15 x 1 50 15 x 1 60 15 x 1 70
35 15 x 1 37.5 15 x 1 40 15 x 1 42.5 15 x 1 45
5 15 x 1 7.5 15 x 1 10 15 x 1 12.5 15 x 1 15
90 15 x 1 95 15 x 1 100 15 x 1 105 15 x 1 110
70 15 x 1 75 15 x 1 80 15 x 1 85 15 x 1 90
80 15 x 1 85 15 x 1 90 15 x 1 95 15 x 1 100

WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #8 WO #9 WO #10 WO #11 WO #12
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
220 10 x 2 240 10 x 2 260 10 x 2 280 10 x 2 300
300 10 x 2 320 10 x 2 340 10 x 2 360 10 x 2 380
165 10 x 2 175 10 x 2 185 10 x 2 195 10 x 2 205
190 10 x 2 200 10 x 2 210 10 x 2 220 10 x 2 230
45 10 x 2 50 10 x 2 55 10 x 2 60 10 x 2 65
35 10 x 1 45 10 x 1 55 10 x 1 65 10 x 1 75
40 10 x 1 42.5 10 x 1 45 10 x 1 47.5 10 x 1 50
10 10 x 1 12.5 10 x 1 15 10 x 1 17.5 10 x 1 20
100 10 x 1 105 10 x 1 110 10 x 1 115 10 x 1 120
80 10 x 1 85 10 x 1 90 10 x 1 95 10 x 1 100
90 10 x 1 95 10 x 1 100 10 x 1 105 10 x 1 110

WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #14 WO #15 WO #16 WO #17 WO #18
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
280 5x2 300 5x2 320 5x2 340 5x2 360
380 5x2 400 5x2 420 5x2 440 5x2 460
190 5x2 200 5x2 210 5x2 220 5x2 230
220 5x2 230 5x2 240 5x2 250 5x2 260
60 5x2 65 5x2 70 5x2 75 5x2 80
40 5x1 50 5x1 60 5x1 70 5x1 80
50 5x1 52.5 5x1 55 5x1 57.5 5x1 60
35 5x1 37.5 5x1 40 5x1 42.5 5x1 45
120 5x1 125 5x1 130 5x1 135 5x1 140
100 5x1 105 5x1 110 5x1 115 5x1 120
100 5x1 105 5x1 110 5x1 115 5x1 120
 WEDNESDAY - - - F R I D A Y - - - - - - MON D A Y - - - W E D N E S D A Y - - - F R I D A Y - - -
Date: Date: Date: Date:
WO #20 WO #21 WO #22 WO #23 WO #24
Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight Reps x Sets Weight
400 5x2 420
500 5x2 520 neg x 2 540 neg x 2 560 neg x 2 580
250 5x2 260 neg x 2 270 neg x 2 280 neg x 2 290
280 5x2 290 neg x 2 300 neg x 2 310 neg x 2 320
90 5x2 95 neg x 2 100 neg x 2 105 neg x 2 110
100 5x1 110 neg x 1 120 neg x 1 130 neg x 1 140
65 5x1 67.5
50 5x1 52.5 neg x 1 55 neg x 1 57.5 neg x 1 60
150 5x1 155 neg x 1 160 neg x 1 165 neg x 1 170
130 5x1 135 neg x 1 140 neg x 1 145 neg x 1 150
130 5x1 135 neg x 1 140 neg x 1 265 neg x 1 395
off, refigure each RM starting point, and repeat starting with 10 rep sessions (or 15s if muscles feel sore)