Lift Max Training Max

Squat 265 240

Bench Press 205 185
Deadlift 285 260
Press 135 125

Week 1
Day 1 % weight reps Notes
Squat 40 96 5
50 120 5
65 156 3
75 180 5
85 204 AMRAP
65 156 FSL

Bench Press 40 74 5
50 92.5 5
65 120.25 5
75 138.75 5
85 157.25 5

Deadlift 40 104 3
50 130 3
65 169 3
75 195 3
85 221 3
Day 2
Squat 40 96 5
50 120 5
65 156 5
75 180 5
85 204 5

Press 40 50 5
50 62.5 5
65 81.25 5
75 93.75 5
85 106.25 AMRAP
65 81.25 FSL

Deadlift 40 104 3
50 130 3
65 169 3
75 195 3
85 221 3
Day 3
Squat 40 96 5
50 120 5
 65 156 5
75 195 5
85 221 5

Bench Press 40 74 5
50 92.5 5
65 120.25 3
75 138.75 5
85 157.25 AMRAP
65 120.25 FSL

Deadlift 40 104 3
50 130 3
65 169 3
75 195 3
85 221 AMRAP
65 169 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 96 5
50 120 5
60 144 3
70 168 3
80 192 3
90 216 AMRAP
70 168 FSL

Bench Press 40 74 5
50 92.5 5
65 120.25 5
75 138.75 5
85 157.25 5

Deadlift 40 104 3
50 130 3
65 169 3
75 195 3
85 221 3
Day 2
Squat 40 96 5
50 120 5
65 156 5
75 180 5
85 204 5

Press 40 50 5
50 62.5 5
60 75 3
70 87.5 3
80 100 3
90 112.5 AMRAP
70 87.5 FSL

Deadlift 40 104 5
50 130 5
65 169 5
75 195 5
85 221 5
Day 3
Squat 40 96 5
50 120 5
65 156 5
75 180 5
85 204 5

Bench Press 40 74 5
 50 92.5 5
60 111 3
70 129.5 3
80 148 3
90 166.5 AMRAP
70 129.5 FSL

Deadlift 40 104 5
50 130 5
60 156 3
70 182 3
80 208 3
90 234 AMRAP
70 182 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 96 5
50 120 5
60 144 3
75 180 5
85 204 3
95 228 AMRAP
75 180 FSL

Bench Press 40 74 5
50 120 5
65 120.25 5
75 138.75 5
85 157.25 5

Deadlift 40 104 3
50 130 3
65 169 3
75 195 3
85 221 3
Day 2
Squat 40 96 3
50 120 3
65 169 3
75 195 3
85 221 3

Press 40 50 5
50 62.5 5
60 75 3
75 93.75 5
 85 106.25 3
95 118.75 AMRAP
75 93.75 FSL

Deadlift 40 104 3
50 130 3
65 169 3
75 195 3
85 221 3
Day 3
Squat 40 96 5
50 120 5
65 156 5
75 180 5
85 204 5

Bench Press 40 74 5
50 92.5 5
60 111 3
75 138.75 5
85 157.25 3
95 175.75 AMRAP
75 138.75 FSL

Deadlift 40 104 3
50 130 3
60 156 3
75 195 3
85 221 3
95 247 AMRAP
75 195 FSL
Lift Max Training Max
Squat 275 250
Bench Press 210 190
Deadlift 295 270
Press 140 130

Week 1
Day 1 % weight reps Notes
Squat 40 100 5
50 125 5
65 162.5 3
75 187.5 5
85 212.5 AMRAP
65 162.5 FSL

Bench Press 40 76 5
50 95 5
65 123.5 5
75 142.5 5
85 161.5 5

Deadlift 40 108 3
50 135 3
65 175.5 3
75 202.5 3
85 229.5 3
Day 2
Squat 40 100 5
50 125 5
65 162.5 5
75 187.5 5
85 212.5 5

Press 40 52 5
50 65 5
65 84.5 5
75 97.5 5
85 110.5 AMRAP
65 84.5 FSL

Deadlift 40 108 3
50 135 3
65 175.5 3
75 202.5 3
85 229.5 3
Day 3
Squat 40 100 5
50 125 5
 65 162.5 5
75 202.5 5
85 229.5 5

Bench Press 40 76 5
50 95 5
65 123.5 3
75 142.5 5
85 161.5 AMRAP
65 123.5 FSL

Deadlift 40 108 3
50 135 3
65 175.5 3
75 202.5 3
85 229.5 AMRAP
65 175.5 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 100 5
50 125 5
60 150 3
70 175 3
80 200 3
90 225 AMRAP
70 175 FSL

Bench Press 40 76 5
50 95 5
65 123.5 5
75 142.5 5
85 161.5 5

Deadlift 40 108 3
50 135 3
65 175.5 3
75 202.5 3
85 229.5 3
Day 2
Squat 40 100 5
50 125 5
65 162.5 5
75 187.5 5
85 212.5 5

Press 40 52 5
50 65 5
60 78 3
70 91 3
80 104 3
90 117 AMRAP
70 91 FSL

Deadlift 40 108 5
50 135 5
65 175.5 5
75 202.5 5
85 229.5 5
Day 3
Squat 40 100 5
50 125 5
65 162.5 5
75 187.5 5
85 212.5 5

Bench Press 40 76 5
 50 95 5
60 114 3
70 133 3
80 152 3
90 171 AMRAP
70 133 FSL

Deadlift 40 108 5
50 135 5
60 162 3
70 189 3
80 216 3
90 243 AMRAP
70 189 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 100 5
50 125 5
60 150 3
75 187.5 5
85 212.5 3
95 237.5 AMRAP
75 187.5 FSL

Bench Press 40 76 5
50 125 5
65 123.5 5
75 142.5 5
85 161.5 5

Deadlift 40 108 3
50 135 3
65 175.5 3
75 202.5 3
85 229.5 3
Day 2
Squat 40 100 3
50 125 3
65 175.5 3
75 202.5 3
85 229.5 3

Press 40 52 5
50 65 5
60 78 3
75 97.5 5
 85 110.5 3
95 123.5 AMRAP
75 97.5 FSL

Deadlift 40 108 3
50 135 3
65 175.5 3
75 202.5 3
85 229.5 3
Day 3
Squat 40 100 5
50 125 5
65 162.5 5
75 187.5 5
85 212.5 5

Bench Press 40 76 5
50 95 5
60 114 3
75 142.5 5
85 161.5 3
95 180.5 AMRAP
75 142.5 FSL

Deadlift 40 108 3
50 135 3
60 162 3
75 202.5 3
85 229.5 3
95 256.5 AMRAP
75 202.5 FSL
Lift Max Training Max
Squat 285 260
Bench Press 215 195
Deadlift 305 275
Press 145 135

Week 1
Day 1 % weight reps Notes
Squat 40 104 5
50 130 5
65 169 3
75 195 5
85 221 AMRAP
65 169 FSL

Bench Press 40 78 5
50 97.5 5
65 126.75 5
75 146.25 5
85 165.75 5

Deadlift 40 110 3
50 137.5 3
65 178.75 3
75 206.25 3
85 233.75 3
Day 2
Squat 40 104 5
50 130 5
65 169 5
75 195 5
85 221 5

Press 40 54 5
50 67.5 5
65 87.75 5
75 101.25 5
85 114.75 AMRAP
65 87.75 FSL

Deadlift 40 110 3
50 137.5 3
65 178.75 3
75 206.25 3
85 233.75 3
Day 3
Squat 40 104 5
50 130 5
 65 169 5
75 206.25 5
85 233.75 5

Bench Press 40 78 5
50 97.5 5
65 126.75 3
75 146.25 5
85 165.75 AMRAP
65 126.75 FSL

Deadlift 40 110 3
50 137.5 3
65 178.75 3
75 206.25 3
85 233.75 AMRAP
65 178.75 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 104 5
50 130 5
60 156 3
70 182 3
80 208 3
90 234 AMRAP
70 182 FSL

Bench Press 40 78 5
50 97.5 5
65 126.75 5
75 146.25 5
85 165.75 5

Deadlift 40 110 3
50 137.5 3
65 178.75 3
75 206.25 3
85 233.75 3
Day 2
Squat 40 104 5
50 130 5
65 169 5
75 195 5
85 221 5

Press 40 54 5
50 67.5 5
60 81 3
70 94.5 3
80 108 3
90 121.5 AMRAP
70 94.5 FSL

Deadlift 40 110 5
50 137.5 5
65 178.75 5
75 206.25 5
85 233.75 5
Day 3
Squat 40 104 5
50 130 5
65 169 5
75 195 5
85 221 5

Bench Press 40 78 5
 50 97.5 5
60 117 3
70 136.5 3
80 156 3
90 175.5 AMRAP
70 136.5 FSL

Deadlift 40 110 5
50 137.5 5
60 165 3
70 192.5 3
80 220 3
90 247.5 AMRAP
70 192.5 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 104 5
50 130 5
60 156 3
75 195 5
85 221 3
95 247 AMRAP
75 195 FSL

Bench Press 40 78 5
50 130 5
65 126.75 5
75 146.25 5
85 165.75 5

Deadlift 40 110 3
50 137.5 3
65 178.75 3
75 206.25 3
85 233.75 3
Day 2
Squat 40 104 3
50 130 3
65 178.75 3
75 206.25 3
85 233.75 3

Press 40 54 5
50 67.5 5
60 81 3
75 101.25 5
 85 114.75 3
95 128.25 AMRAP
75 101.25 FSL

Deadlift 40 110 3
50 137.5 3
65 178.75 3
75 206.25 3
85 233.75 3
Day 3
Squat 40 104 5
50 130 5
65 169 5
75 195 5
85 221 5

Bench Press 40 78 5
50 97.5 5
60 117 3
75 146.25 5
85 165.75 3
95 185.25 AMRAP
75 146.25 FSL

Deadlift 40 110 3
50 137.5 3
60 165 3
75 206.25 3
85 233.75 3
95 261.25 AMRAP
75 206.25 FSL
Lift Max Training Max
Squat 295 270
Bench Press 220 200
Deadlift 315 285
Press 150 135

Week 1
Day 1 % weight reps Notes
Squat 40 108 5
50 135 5
65 175.5 3
75 202.5 5
85 229.5 AMRAP
65 175.5 FSL

Bench Press 40 80 5
50 100 5
65 130 5
75 150 5
85 170 5

Deadlift 40 114 3
50 142.5 3
65 185.25 3
75 213.75 3
85 242.25 3
Day 2
Squat 40 108 5
50 135 5
65 175.5 5
75 202.5 5
85 229.5 5

Press 40 54 5
50 67.5 5
65 87.75 5
75 101.25 5
85 114.75 AMRAP
65 87.75 FSL

Deadlift 40 114 3
50 142.5 3
65 185.25 3
75 213.75 3
85 242.25 3
Day 3
Squat 40 108 5
50 135 5
 65 175.5 5
75 213.75 5
85 242.25 5

Bench Press 40 80 5
50 100 5
65 130 3
75 150 5
85 170 AMRAP
65 130 FSL

Deadlift 40 114 3
50 142.5 3
65 185.25 3
75 213.75 3
85 242.25 AMRAP
65 185.25 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 108 5
50 135 5
60 162 3
70 189 3
80 216 3
90 243 AMRAP
70 189 FSL

Bench Press 40 80 5
50 100 5
65 130 5
75 150 5
85 170 5

Deadlift 40 114 3
50 142.5 3
65 185.25 3
75 213.75 3
85 242.25 3
Day 2
Squat 40 108 5
50 135 5
65 175.5 5
75 202.5 5
85 229.5 5

Press 40 54 5
50 67.5 5
60 81 3
70 94.5 3
80 108 3
90 121.5 AMRAP
70 94.5 FSL

Deadlift 40 114 5
50 142.5 5
65 185.25 5
75 213.75 5
85 242.25 5
Day 3
Squat 40 108 5
50 135 5
65 175.5 5
75 202.5 5
85 229.5 5

Bench Press 40 80 5
 50 100 5
60 120 3
70 140 3
80 160 3
90 180 AMRAP
70 140 FSL

Deadlift 40 114 5
50 142.5 5
60 171 3
70 199.5 3
80 228 3
90 256.5 AMRAP
70 199.5 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 108 5
50 135 5
60 162 3
75 202.5 5
85 229.5 3
95 256.5 AMRAP
75 202.5 FSL

Bench Press 40 80 5
50 135 5
65 130 5
75 150 5
85 170 5

Deadlift 40 114 3
50 142.5 3
65 185.25 3
75 213.75 3
85 242.25 3
Day 2
Squat 40 108 3
50 135 3
65 185.25 3
75 213.75 3
85 242.25 3

Press 40 54 5
50 67.5 5
60 81 3
75 101.25 5
 85 114.75 3
95 128.25 AMRAP
75 101.25 FSL

Deadlift 40 114 3
50 142.5 3
65 185.25 3
75 213.75 3
85 242.25 3
Day 3
Squat 40 108 5
50 135 5
65 175.5 5
75 202.5 5
85 229.5 5

Bench Press 40 80 5
50 100 5
60 120 3
75 150 5
85 170 3
95 190 AMRAP
75 150 FSL

Deadlift 40 114 3
50 142.5 3
60 171 3
75 213.75 3
85 242.25 3
95 270.75 AMRAP
75 213.75 FSL
Lift Max Training Max
Squat 305 275
Bench Press 225 205
Deadlift 325 295
Press 155 140

Week 1
Day 1 % weight reps Notes
Squat 40 110 5
50 137.5 5
65 178.75 3
75 206.25 5
85 233.75 AMRAP
65 178.75 FSL

Bench Press 40 82 5
50 102.5 5
65 133.25 5
75 153.75 5
85 174.25 5

Deadlift 40 118 3
50 147.5 3
65 191.75 3
75 221.25 3
85 250.75 3
Day 2
Squat 40 110 5
50 137.5 5
65 178.75 5
75 206.25 5
85 233.75 5

Press 40 56 5
50 70 5
65 91 5
75 105 5
85 119 AMRAP
65 91 FSL

Deadlift 40 118 3
50 147.5 3
65 191.75 3
75 221.25 3
85 250.75 3
Day 3
Squat 40 110 5
50 137.5 5
 65 178.75 5
75 221.25 5
85 250.75 5

Bench Press 40 82 5
50 102.5 5
65 133.25 3
75 153.75 5
85 174.25 AMRAP
65 133.25 FSL

Deadlift 40 118 3
50 147.5 3
65 191.75 3
75 221.25 3
85 250.75 AMRAP
65 191.75 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 110 5
50 137.5 5
60 165 3
70 192.5 3
80 220 3
90 247.5 AMRAP
70 192.5 FSL

Bench Press 40 82 5
50 102.5 5
65 133.25 5
75 153.75 5
85 174.25 5

Deadlift 40 118 3
50 147.5 3
65 191.75 3
75 221.25 3
85 250.75 3
Day 2
Squat 40 110 5
50 137.5 5
65 178.75 5
75 206.25 5
85 233.75 5

Press 40 56 5
50 70 5
60 84 3
70 98 3
80 112 3
90 126 AMRAP
70 98 FSL

Deadlift 40 118 5
50 147.5 5
65 191.75 5
75 221.25 5
85 250.75 5
Day 3
Squat 40 110 5
50 137.5 5
65 178.75 5
75 206.25 5
85 233.75 5

Bench Press 40 82 5
 50 102.5 5
60 123 3
70 143.5 3
80 164 3
90 184.5 AMRAP
70 143.5 FSL

Deadlift 40 118 5
50 147.5 5
60 177 3
70 206.5 3
80 236 3
90 265.5 AMRAP
70 206.5 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 110 5
50 137.5 5
60 165 3
75 206.25 5
85 233.75 3
95 261.25 AMRAP
75 206.25 FSL

Bench Press 40 82 5
50 137.5 5
65 133.25 5
75 153.75 5
85 174.25 5

Deadlift 40 118 3
50 147.5 3
65 191.75 3
75 221.25 3
85 250.75 3
Day 2
Squat 40 110 3
50 137.5 3
65 191.75 3
75 221.25 3
85 250.75 3

Press 40 56 5
50 70 5
60 84 3
75 105 5
 85 119 3
95 133 AMRAP
75 105 FSL

Deadlift 40 118 3
50 147.5 3
65 191.75 3
75 221.25 3
85 250.75 3
Day 3
Squat 40 110 5
50 137.5 5
65 178.75 5
75 206.25 5
85 233.75 5

Bench Press 40 82 5
50 102.5 5
60 123 3
75 153.75 5
85 174.25 3
95 194.75 AMRAP
75 153.75 FSL

Deadlift 40 118 3
50 147.5 3
60 177 3
75 221.25 3
85 250.75 3
95 280.25 AMRAP
75 221.25 FSL
Lift Max Training Max
Squat 315 285
Bench Press 230 210
Deadlift 335 305
Press 160 145

Week 1
Day 1 % weight reps Notes
Squat 40 114 5
50 142.5 5
65 185.25 3
75 213.75 5
85 242.25 AMRAP
65 185.25 FSL

Bench Press 40 84 5
50 105 5
65 136.5 5
75 157.5 5
85 178.5 5

Deadlift 40 122 3
50 152.5 3
65 198.25 3
75 228.75 3
85 259.25 3
Day 2
Squat 40 114 5
50 142.5 5
65 185.25 5
75 213.75 5
85 242.25 5

Press 40 58 5
50 72.5 5
65 94.25 5
75 108.75 5
85 123.25 AMRAP
65 94.25 FSL

Deadlift 40 122 3
50 152.5 3
65 198.25 3
75 228.75 3
85 259.25 3
Day 3
Squat 40 114 5
50 142.5 5
 65 185.25 5
75 228.75 5
85 259.25 5

Bench Press 40 84 5
50 105 5
65 136.5 3
75 157.5 5
85 178.5 AMRAP
65 136.5 FSL

Deadlift 40 122 3
50 152.5 3
65 198.25 3
75 228.75 3
85 259.25 AMRAP
65 198.25 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 114 5
50 142.5 5
60 171 3
70 199.5 3
80 228 3
90 256.5 AMRAP
70 199.5 FSL

Bench Press 40 84 5
50 105 5
65 136.5 5
75 157.5 5
85 178.5 5

Deadlift 40 122 3
50 152.5 3
65 198.25 3
75 228.75 3
85 259.25 3
Day 2
Squat 40 114 5
50 142.5 5
65 185.25 5
75 213.75 5
85 242.25 5

Press 40 58 5
50 72.5 5
60 87 3
70 101.5 3
80 116 3
90 130.5 AMRAP
70 101.5 FSL

Deadlift 40 122 5
50 152.5 5
65 198.25 5
75 228.75 5
85 259.25 5
Day 3
Squat 40 114 5
50 142.5 5
65 185.25 5
75 213.75 5
85 242.25 5

Bench Press 40 84 5
 50 105 5
60 126 3
70 147 3
80 168 3
90 189 AMRAP
70 147 FSL

Deadlift 40 122 5
50 152.5 5
60 183 3
70 213.5 3
80 244 3
90 274.5 AMRAP
70 213.5 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 114 5
50 142.5 5
60 171 3
75 213.75 5
85 242.25 3
95 270.75 AMRAP
75 213.75 FSL

Bench Press 40 84 5
50 142.5 5
65 136.5 5
75 157.5 5
85 178.5 5

Deadlift 40 122 3
50 152.5 3
65 198.25 3
75 228.75 3
85 259.25 3
Day 2
Squat 40 114 3
50 142.5 3
65 198.25 3
75 228.75 3
85 259.25 3

Press 40 58 5
50 72.5 5
60 87 3
75 108.75 5
 85 123.25 3
95 137.75 AMRAP
75 108.75 FSL

Deadlift 40 122 3
50 152.5 3
65 198.25 3
75 228.75 3
85 259.25 3
Day 3
Squat 40 114 5
50 142.5 5
65 185.25 5
75 213.75 5
85 242.25 5

Bench Press 40 84 5
50 105 5
60 126 3
75 157.5 5
85 178.5 3
95 199.5 AMRAP
75 157.5 FSL

Deadlift 40 122 3
50 152.5 3
60 183 3
75 228.75 3
85 259.25 3
95 289.75 AMRAP
75 228.75 FSL
Lift Max Training Max
Squat 325 295
Bench Press 235 215
Deadlift 345 315
Press 165 150

Week 1
Day 1 % weight reps Notes
Squat 40 118 5
50 147.5 5
65 191.75 3
75 221.25 5
85 250.75 AMRAP
65 191.75 FSL

Bench Press 40 86 5
50 107.5 5
65 139.75 5
75 161.25 5
85 182.75 5

Deadlift 40 126 3
50 157.5 3
65 204.75 3
75 236.25 3
85 267.75 3
Day 2
Squat 40 118 5
50 147.5 5
65 191.75 5
75 221.25 5
85 250.75 5

Press 40 60 5
50 75 5
65 97.5 5
75 112.5 5
85 127.5 AMRAP
65 97.5 FSL

Deadlift 40 126 3
50 157.5 3
65 204.75 3
75 236.25 3
85 267.75 3
Day 3
Squat 40 118 5
50 147.5 5
 65 191.75 5
75 236.25 5
85 267.75 5

Bench Press 40 86 5
50 107.5 5
65 139.75 3
75 161.25 5
85 182.75 AMRAP
65 139.75 FSL

Deadlift 40 126 3
50 157.5 3
65 204.75 3
75 236.25 3
85 267.75 AMRAP
65 204.75 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 118 5
50 147.5 5
60 177 3
70 206.5 3
80 236 3
90 265.5 AMRAP
70 206.5 FSL

Bench Press 40 86 5
50 107.5 5
65 139.75 5
75 161.25 5
85 182.75 5

Deadlift 40 126 3
50 157.5 3
65 204.75 3
75 236.25 3
85 267.75 3
Day 2
Squat 40 118 5
50 147.5 5
65 191.75 5
75 221.25 5
85 250.75 5

Press 40 60 5
50 75 5
60 90 3
70 105 3
80 120 3
90 135 AMRAP
70 105 FSL

Deadlift 40 126 5
50 157.5 5
65 204.75 5
75 236.25 5
85 267.75 5
Day 3
Squat 40 118 5
50 147.5 5
65 191.75 5
75 221.25 5
85 250.75 5

Bench Press 40 86 5
 50 107.5 5
60 129 3
70 150.5 3
80 172 3
90 193.5 AMRAP
70 150.5 FSL

Deadlift 40 126 5
50 157.5 5
60 189 3
70 220.5 3
80 252 3
90 283.5 AMRAP
70 220.5 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 118 5
50 147.5 5
60 177 3
75 221.25 5
85 250.75 3
95 280.25 AMRAP
75 221.25 FSL

Bench Press 40 86 5
50 147.5 5
65 139.75 5
75 161.25 5
85 182.75 5

Deadlift 40 126 3
50 157.5 3
65 204.75 3
75 236.25 3
85 267.75 3
Day 2
Squat 40 118 3
50 147.5 3
65 204.75 3
75 236.25 3
85 267.75 3

Press 40 60 5
50 75 5
60 90 3
75 112.5 5
 85 127.5 3
95 142.5 AMRAP
75 112.5 FSL

Deadlift 40 126 3
50 157.5 3
65 204.75 3
75 236.25 3
85 267.75 3
Day 3
Squat 40 118 5
50 147.5 5
65 191.75 5
75 221.25 5
85 250.75 5

Bench Press 40 86 5
50 107.5 5
60 129 3
75 161.25 5
85 182.75 3
95 204.25 AMRAP
75 161.25 FSL

Deadlift 40 126 3
50 157.5 3
60 189 3
75 236.25 3
85 267.75 3
95 299.25 AMRAP
75 236.25 FSL
Lift Max Training Max
Squat 335 305
Bench Press 240 220
Deadlift 355 320
Press 170 155

Week 1
Day 1 % weight reps Notes
Squat 40 122 5
50 152.5 5
65 198.25 3
75 228.75 5
85 259.25 AMRAP
65 198.25 FSL

Bench Press 40 88 5
50 110 5
65 143 5
75 165 5
85 187 5

Deadlift 40 128 3
50 160 3
65 208 3
75 240 3
85 272 3
Day 2
Squat 40 122 5
50 152.5 5
65 198.25 5
75 228.75 5
85 259.25 5

Press 40 62 5
50 77.5 5
65 100.75 5
75 116.25 5
85 131.75 AMRAP
65 100.75 FSL

Deadlift 40 128 3
50 160 3
65 208 3
75 240 3
85 272 3
Day 3
Squat 40 122 5
50 152.5 5
 65 198.25 5
75 240 5
85 272 5

Bench Press 40 88 5
50 110 5
65 143 3
75 165 5
85 187 AMRAP
65 143 FSL

Deadlift 40 128 3
50 160 3
65 208 3
75 240 3
85 272 AMRAP
65 208 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 122 5
50 152.5 5
60 183 3
70 213.5 3
80 244 3
90 274.5 AMRAP
70 213.5 FSL

Bench Press 40 88 5
50 110 5
65 143 5
75 165 5
85 187 5

Deadlift 40 128 3
50 160 3
65 208 3
75 240 3
85 272 3
Day 2
Squat 40 122 5
50 152.5 5
65 198.25 5
75 228.75 5
85 259.25 5

Press 40 62 5
50 77.5 5
60 93 3
70 108.5 3
80 124 3
90 139.5 AMRAP
70 108.5 FSL

Deadlift 40 128 5
50 160 5
65 208 5
75 240 5
85 272 5
Day 3
Squat 40 122 5
50 152.5 5
65 198.25 5
75 228.75 5
85 259.25 5

Bench Press 40 88 5
 50 110 5
60 132 3
70 154 3
80 176 3
90 198 AMRAP
70 154 FSL

Deadlift 40 128 5
50 160 5
60 192 3
70 224 3
80 256 3
90 288 AMRAP
70 224 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 122 5
50 152.5 5
60 183 3
75 228.75 5
85 259.25 3
95 289.75 AMRAP
75 228.75 FSL

Bench Press 40 88 5
50 152.5 5
65 143 5
75 165 5
85 187 5

Deadlift 40 128 3
50 160 3
65 208 3
75 240 3
85 272 3
Day 2
Squat 40 122 3
50 152.5 3
65 208 3
75 240 3
85 272 3

Press 40 62 5
50 77.5 5
60 93 3
75 116.25 5
 85 131.75 3
95 147.25 AMRAP
75 116.25 FSL

Deadlift 40 128 3
50 160 3
65 208 3
75 240 3
85 272 3
Day 3
Squat 40 122 5
50 152.5 5
65 198.25 5
75 228.75 5
85 259.25 5

Bench Press 40 88 5
50 110 5
60 132 3
75 165 5
85 187 3
95 209 AMRAP
75 165 FSL

Deadlift 40 128 3
50 160 3
60 192 3
75 240 3
85 272 3
95 304 AMRAP
75 240 FSL
Lift Max Training Max
Squat 345 315
Bench Press 245 225
Deadlift 365 330
Press 175 160

Week 1
Day 1 % weight reps Notes
Squat 40 126 5
50 157.5 5
65 204.75 3
75 236.25 5
85 267.75 AMRAP
65 204.75 FSL

Bench Press 40 90 5
50 112.5 5
65 146.25 5
75 168.75 5
85 191.25 5

Deadlift 40 132 3
50 165 3
65 214.5 3
75 247.5 3
85 280.5 3
Day 2
Squat 40 126 5
50 157.5 5
65 204.75 5
75 236.25 5
85 267.75 5

Press 40 64 5
50 80 5
65 104 5
75 120 5
85 136 AMRAP
65 104 FSL

Deadlift 40 132 3
50 165 3
65 214.5 3
75 247.5 3
85 280.5 3
Day 3
Squat 40 126 5
50 157.5 5
 65 204.75 5
75 247.5 5
85 280.5 5

Bench Press 40 90 5
50 112.5 5
65 146.25 3
75 168.75 5
85 191.25 AMRAP
65 146.25 FSL

Deadlift 40 132 3
50 165 3
65 214.5 3
75 247.5 3
85 280.5 AMRAP
65 214.5 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 126 5
50 157.5 5
60 189 3
70 220.5 3
80 252 3
90 283.5 AMRAP
70 220.5 FSL

Bench Press 40 90 5
50 112.5 5
65 146.25 5
75 168.75 5
85 191.25 5

Deadlift 40 132 3
50 165 3
65 214.5 3
75 247.5 3
85 280.5 3
Day 2
Squat 40 126 5
50 157.5 5
65 204.75 5
75 236.25 5
85 267.75 5

Press 40 64 5
50 80 5
60 96 3
70 112 3
80 128 3
90 144 AMRAP
70 112 FSL

Deadlift 40 132 5
50 165 5
65 214.5 5
75 247.5 5
85 280.5 5
Day 3
Squat 40 126 5
50 157.5 5
65 204.75 5
75 236.25 5
85 267.75 5

Bench Press 40 90 5
 50 112.5 5
60 135 3
70 157.5 3
80 180 3
90 202.5 AMRAP
70 157.5 FSL

Deadlift 40 132 5
50 165 5
60 198 3
70 231 3
80 264 3
90 297 AMRAP
70 231 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 126 5
50 157.5 5
60 189 3
75 236.25 5
85 267.75 3
95 299.25 AMRAP
75 236.25 FSL

Bench Press 40 90 5
50 157.5 5
65 146.25 5
75 168.75 5
85 191.25 5

Deadlift 40 132 3
50 165 3
65 214.5 3
75 247.5 3
85 280.5 3
Day 2
Squat 40 126 3
50 157.5 3
65 214.5 3
75 247.5 3
85 280.5 3

Press 40 64 5
50 80 5
60 96 3
75 120 5
 85 136 3
95 152 AMRAP
75 120 FSL

Deadlift 40 132 3
50 165 3
65 214.5 3
75 247.5 3
85 280.5 3
Day 3
Squat 40 126 5
50 157.5 5
65 204.75 5
75 236.25 5
85 267.75 5

Bench Press 40 90 5
50 112.5 5
60 135 3
75 168.75 5
85 191.25 3
95 213.75 AMRAP
75 168.75 FSL

Deadlift 40 132 3
50 165 3
60 198 3
75 247.5 3
85 280.5 3
95 313.5 AMRAP
75 247.5 FSL
Lift Max Training Max
Squat 355 320
Bench Press 250 225
Deadlift 375 340
Press 180 165

Week 1
Day 1 % weight reps Notes
Squat 40 128 5
50 160 5
65 208 3
75 240 5
85 272 AMRAP
65 208 FSL

Bench Press 40 90 5
50 112.5 5
65 146.25 5
75 168.75 5
85 191.25 5

Deadlift 40 136 3
50 170 3
65 221 3
75 255 3
85 289 3
Day 2
Squat 40 128 5
50 160 5
65 208 5
75 240 5
85 272 5

Press 40 66 5
50 82.5 5
65 107.25 5
75 123.75 5
85 140.25 AMRAP
65 107.25 FSL

Deadlift 40 136 3
50 170 3
65 221 3
75 255 3
85 289 3
Day 3
Squat 40 128 5
50 160 5
 65 208 5
75 255 5
85 289 5

Bench Press 40 90 5
50 112.5 5
65 146.25 3
75 168.75 5
85 191.25 AMRAP
65 146.25 FSL

Deadlift 40 136 3
50 170 3
65 221 3
75 255 3
85 289 AMRAP
65 221 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 128 5
50 160 5
60 192 3
70 224 3
80 256 3
90 288 AMRAP
70 224 FSL

Bench Press 40 90 5
50 112.5 5
65 146.25 5
75 168.75 5
85 191.25 5

Deadlift 40 136 3
50 170 3
65 221 3
75 255 3
85 289 3
Day 2
Squat 40 128 5
50 160 5
65 208 5
75 240 5
85 272 5

Press 40 66 5
50 82.5 5
60 99 3
70 115.5 3
80 132 3
90 148.5 AMRAP
70 115.5 FSL

Deadlift 40 136 5
50 170 5
65 221 5
75 255 5
85 289 5
Day 3
Squat 40 128 5
50 160 5
65 208 5
75 240 5
85 272 5

Bench Press 40 90 5
 50 112.5 5
60 135 3
70 157.5 3
80 180 3
90 202.5 AMRAP
70 157.5 FSL

Deadlift 40 136 5
50 170 5
60 204 3
70 238 3
80 272 3
90 306 AMRAP
70 238 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 128 5
50 160 5
60 192 3
75 240 5
85 272 3
95 304 AMRAP
75 240 FSL

Bench Press 40 90 5
50 160 5
65 146.25 5
75 168.75 5
85 191.25 5

Deadlift 40 136 3
50 170 3
65 221 3
75 255 3
85 289 3
Day 2
Squat 40 128 3
50 160 3
65 221 3
75 255 3
85 289 3

Press 40 66 5
50 82.5 5
60 99 3
75 123.75 5
 85 140.25 3
95 156.75 AMRAP
75 123.75 FSL

Deadlift 40 136 3
50 170 3
65 221 3
75 255 3
85 289 3
Day 3
Squat 40 128 5
50 160 5
65 208 5
75 240 5
85 272 5

Bench Press 40 90 5
50 112.5 5
60 135 3
75 168.75 5
85 191.25 3
95 213.75 AMRAP
75 168.75 FSL

Deadlift 40 136 3
50 170 3
60 204 3
75 255 3
85 289 3
95 323 AMRAP
75 255 FSL
Lift Max Training Max
Squat 365 330
Bench Press 255 230
Deadlift 385 350
Press 185 170

Week 1
Day 1 % weight reps Notes
Squat 40 132 5
50 165 5
65 214.5 3
75 247.5 5
85 280.5 AMRAP
65 214.5 FSL

Bench Press 40 92 5
50 115 5
65 149.5 5
75 172.5 5
85 195.5 5

Deadlift 40 140 3
50 175 3
65 227.5 3
75 262.5 3
85 297.5 3
Day 2
Squat 40 132 5
50 165 5
65 214.5 5
75 247.5 5
85 280.5 5

Press 40 68 5
50 85 5
65 110.5 5
75 127.5 5
85 144.5 AMRAP
65 110.5 FSL

Deadlift 40 140 3
50 175 3
65 227.5 3
75 262.5 3
85 297.5 3
Day 3
Squat 40 132 5
50 165 5
 65 214.5 5
75 262.5 5
85 297.5 5

Bench Press 40 92 5
50 115 5
65 149.5 3
75 172.5 5
85 195.5 AMRAP
65 149.5 FSL

Deadlift 40 140 3
50 175 3
65 227.5 3
75 262.5 3
85 297.5 AMRAP
65 227.5 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 132 5
50 165 5
60 198 3
70 231 3
80 264 3
90 297 AMRAP
70 231 FSL

Bench Press 40 92 5
50 115 5
65 149.5 5
75 172.5 5
85 195.5 5

Deadlift 40 140 3
50 175 3
65 227.5 3
75 262.5 3
85 297.5 3
Day 2
Squat 40 132 5
50 165 5
65 214.5 5
75 247.5 5
85 280.5 5

Press 40 68 5
50 85 5
60 102 3
70 119 3
80 136 3
90 153 AMRAP
70 119 FSL

Deadlift 40 140 5
50 175 5
65 227.5 5
75 262.5 5
85 297.5 5
Day 3
Squat 40 132 5
50 165 5
65 214.5 5
75 247.5 5
85 280.5 5

Bench Press 40 92 5
 50 115 5
60 138 3
70 161 3
80 184 3
90 207 AMRAP
70 161 FSL

Deadlift 40 140 5
50 175 5
60 210 3
70 245 3
80 280 3
90 315 AMRAP
70 245 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 132 5
50 165 5
60 198 3
75 247.5 5
85 280.5 3
95 313.5 AMRAP
75 247.5 FSL

Bench Press 40 92 5
50 165 5
65 149.5 5
75 172.5 5
85 195.5 5

Deadlift 40 140 3
50 175 3
65 227.5 3
75 262.5 3
85 297.5 3
Day 2
Squat 40 132 3
50 165 3
65 227.5 3
75 262.5 3
85 297.5 3

Press 40 68 5
50 85 5
60 102 3
75 127.5 5
 85 144.5 3
95 161.5 AMRAP
75 127.5 FSL

Deadlift 40 140 3
50 175 3
65 227.5 3
75 262.5 3
85 297.5 3
Day 3
Squat 40 132 5
50 165 5
65 214.5 5
75 247.5 5
85 280.5 5

Bench Press 40 92 5
50 115 5
60 138 3
75 172.5 5
85 195.5 3
95 218.5 AMRAP
75 172.5 FSL

Deadlift 40 140 3
50 175 3
60 210 3
75 262.5 3
85 297.5 3
95 332.5 AMRAP
75 262.5 FSL
Lift Max Training Max
Squat 375 340
Bench Press 260 235
Deadlift 395 360
Press 190 175

Week 1
Day 1 % weight reps Notes
Squat 40 136 5
50 170 5
65 221 3
75 255 5
85 289 AMRAP
65 221 FSL

Bench Press 40 94 5
50 117.5 5
65 152.75 5
75 176.25 5
85 199.75 5

Deadlift 40 144 3
50 180 3
65 234 3
75 270 3
85 306 3
Day 2
Squat 40 136 5
50 170 5
65 221 5
75 255 5
85 289 5

Press 40 70 5
50 87.5 5
65 113.75 5
75 131.25 5
85 148.75 AMRAP
65 113.75 FSL

Deadlift 40 144 3
50 180 3
65 234 3
75 270 3
85 306 3
Day 3
Squat 40 136 5
50 170 5
 65 221 5
75 255 5
85 289 5

Bench Press 40 94 5
50 117.5 5
65 152.75 3
75 176.25 5
85 199.75 AMRAP
65 152.75 FSL

Deadlift 40 144 3
50 180 3
65 234 3
75 270 3
85 306 AMRAP
65 234 FSL
Week 2
Day 1 % weight reps Notes
Squat 40 136 5
50 170 5
60 204 3
70 238 3
80 272 3
90 306 AMRAP
70 238 FSL

Bench Press 40 94 5
50 117.5 5
65 152.75 5
75 176.25 5
85 199.75 5

Deadlift 40 144 3
50 180 3
65 234 3
75 270 3
85 306 3
Day 2
Squat 40 136 5
50 170 5
65 221 5
75 255 5
85 289 5

Press 40 70 5
50 87.5 5
60 105 3
70 122.5 3
80 140 3
90 157.5 AMRAP
70 122.5 FSL

Deadlift 40 144 5
50 180 5
65 234 5
75 270 5
85 306 5
Day 3
Squat 40 136 5
50 170 5
65 221 5
75 255 5
85 289 5

Bench Press 40 94 5
 50 117.5 5
60 141 3
70 164.5 3
80 188 3
90 211.5 AMRAP
70 164.5 FSL

Deadlift 40 144 5
50 180 5
60 216 3
70 252 3
80 288 3
90 324 AMRAP
70 252 FSL

Week 3
Day 1 % weight reps Notes
Squat 40 136 5
50 170 5
60 204 3
75 255 5
85 289 3
95 323 AMRAP
75 255 FSL

Bench Press 40 94 5
50 170 5
65 152.75 5
75 176.25 5
85 199.75 5

Deadlift 40 144 3
50 180 3
65 234 3
75 270 3
85 306 3
Day 2
Squat 40 136 3
50 170 3
65 234 3
75 270 3
85 306 3

Press 40 70 5
50 87.5 5
60 105 3
75 131.25 5
 85 148.75 3
95 166.25 AMRAP
75 131.25 FSL

Deadlift 40 144 3
50 180 3
65 234 3
75 270 3
85 306 3
Day 3
Squat 40 136 5
50 170 5
65 221 5
75 255 5
85 289 5

Bench Press 40 94 5
50 117.5 5
60 141 3
75 176.25 5
85 199.75 3
95 223.25 AMRAP
75 176.25 FSL

Deadlift 40 144 3
50 180 3
60 216 3
75 270 3
85 306 3
95 342 AMRAP
75 270 FSL