Unfuck Your Program: 10 Weeks o

Enter your 1RM for each of the following lifts.

Squat 155
Bench Press 100
Deadlift 155
Overhead Press 55

If you don't know your 1RM, calculate it here.

You may choose to change the percentages used.

Week 1 65.0%
Week 2 70.0%
Week 3 75.0%
Week 4 80.0%
Week 5 82.5%
Week 6 85.0%
Week 7 87.5%
Week 8 90.0%
Week 9 92.5%
Week 10 95.0%

A few things to keep in mind:

The weekly split rotates A and B workouts. The third training session of each week is a lighter session, using 8
This should give you some extra recovery, which is important as your strength increases.
Poundages do not matter for chin-ups and ab work. You should choose a weight that you can handle under c
somewhere between 10 and 20 reps per set. Do not train to failure.
If you are unable to perform chin-ups, you can lighten them using a band, or you can perform lat pulldowns in

About the program:

This program is a great introduction to traditional periodization for a lifter who has been training with a stand
Stronglifts or Starting Strength but is struggling to continue with linear progression. More imporantly, it highli
mesocycle, you can use this program as an example, even if you choose not to follow it exactly as written.of t
programming concepts covered in the Unfuck Your Program YouTube series. If you're struggling to understan
between volume and intensity, or how to structure your percentages over the course of a mesocycle, you can
example, even if you choose not to follow it exactly as written.

Volume/Intensity Correlation
40

35

30
 Volume/Intensity Correlation
40

35

30

25

20

15

10

0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 We
m: 10 Weeks of Periodization

Enjoyed this program? Follow m

lb social media for more!
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Number of Reps (for reference only)

36
30
24
18
15
12
9
6
6
4

lighter session, using 80% of your Day 1 load.

s.
ou can handle under control, and perform

erform lat pulldowns instead.

n training with a standard beginner template like

ore imporantly, it highlights many the course of a
exactly as written.of the important
struggling to understand the relationship
of a mesocycle, you can use this program as an

100.0%

95.0%

90.0%

85.0%
 100.0%

95.0%

90.0%

85.0%

80.0%

75.0%

70.0%

65.0%

60.0%

55.0%

50.0%
7 Week 8 Week 9 Week 10
njoyed this program? Follow me on
social media for more!
instagram
YouTube
EliteFTS
Visit my website
 Unfuck Your Program: 10 Weeks of Perio

Week 1
Day 1 Set 1 Set 2
Squat 100 x12 100
Bench Press 65 x12 65
Chin-up ** 10 **
Day 2
Overhead Press 35 x12 35
Deadlift 100 x12 100
Abs ** 10 **
Day 3
Squat 80 x12 80
Bench Press 50 x12 50
Chin-Up ** 10 **

Week 2
Day 1 Set 1 Set 2
Overhead Press 40 x10 40
Deadlift 110 x10 110
Abs ** 10 **
Day 2
Squat 110 x10 110
Bench Press 70 x10 70
Chin-Up ** 10 **
Day 3
Overhead Press 30 x10 30
Deadlift 90 x10 90
Abs ** 10 **

Week 3
Day 1 Set 1 Set 2
Squat 115 x8 115
Bench Press 75 x8 75
Chin-up ** 10 **
Day 2
Overhead Press 40 x8 40
Deadlift 115 x8 115
Abs ** 10 **
Day 3
Squat 90 x8 90
Bench Press 60 x8 60
 Chin-Up ** 10 **

Week 4
Day 1 Set 1 Set 2
Overhead Press 45 x6 45
Deadlift 125 x6 125
Abs ** 10 **
Day 2
Squat 125 x6 125
Bench Press 80 x6 80
Chin-Up ** 10 **
Day 3
Overhead Press 35 x6 35
Deadlift 100 x6 100
Abs ** 10 **

** Please see note on the "Start Here" tab.

: 10 Weeks of Periodization

Set 2 Set 3
x12 100 x12
x12 65 x12
10 ** 10

x12 35 x12
x12 100 x12
10 ** 10

x12 80 x12
x12 50 x12
10 ** 10

Set 2 Set 3
x10 40 x12
x10 110 x12
10 ** 10

x10 110 x12

x10 70 x12
10 ** 10

x10 30 x10
x10 90 x10
10 ** 10

Set 2 Set 3
x8 115 x8
x8 75 x8
10 ** 10

x8 40 x8
x8 115 x8
10 ** 10

x8 90 x8
x8 60 x8
 10 ** 10

Set 2 Set 3
x6 45 x6
x6 125 x6
10 ** 10

x6 125 x6
x6 80 x6
10 ** 10

x6 35 x6
x6 100 x6
10 ** 10
 Unfuck Your Program: 10 Weeks of Perio

Week 5
Day 1 Set 1 Set 2
Squat 130 x5 130
Bench Press 85 x5 85
Chin-up ** 10 **
Day 2
Overhead Press 45 x5 45
Deadlift 130 x5 130
Abs ** 10 **
Day 3
Squat 105 x12 105
Bench Press 70 x12 70
Chin-Up ** 10 **

Week 6
Day 1 Set 1 Set 2
Overhead Press 45 x4 45
Deadlift 130 x4 130
Abs ** 10 **
Day 2
Squat 130 x4 130
Bench Press 85 x4 85
Chin-Up ** 10 **
Day 3
Overhead Press 35 x4 35
Deadlift 105 x4 105
Abs ** 10 **

Week 7
Day 1 Set 1 Set 2
Squat 135 x3 135
Bench Press 90 x3 90
Chin-up ** 10 **
Day 2
Overhead Press 50 x3 50
Deadlift 135 x3 135
Abs ** 10 **
Day 3
Squat 110 x3 110
Bench Press 70 x3 70
 Chin-Up ** 10 **

Week 8
Day 1 Set 1 Set 2
Overhead Press 50 x3 50
Deadlift 140 x3 140
Abs ** 10 **
Day 2
Squat 140 x3 140
Bench Press 90 x3 90
Chin-Up ** 10 **
Day 3
Overhead Press 40 x3 40
Deadlift 110 x3 110
Abs ** 10 **

** Please see note on the "Start Here" tab.

: 10 Weeks of Periodization

Set 2 Set 3
x5 130 x5
x5 85 x5
10 ** 10

x5 45 x5
x5 130 x5
10 ** 10

x12 105 x12

x12 70 x12
10 ** 10

Set 2 Set 3
x4 45 x4
x4 130 x4
10 ** 10

x4 130 x4
x4 85 x4
10 ** 10

x4 35 x4
x4 105 x4
10 ** 10

Set 2 Set 3
x3 135 x3
x3 90 x3
10 ** 10

x3 50 x3
x3 135 x3
10 ** 10

x3 110 x3
x3 70 x3
 10 ** 10

Set 2 Set 3
x3
x3
10 ** 10

x3
x3
10 ** 10

x3
x3
10 ** 10
 Unfuck Your Program: 10 Weeks of Perio

Week 9
Day 1 Set 1 Set 2
Squat 145 x2 145
Bench Press 95 x2 95
Chin-up ** 10 **
Day 2
Overhead Press 50 x2 50
Deadlift 145 x2 145
Abs ** 10 **
Day 3
Squat 115 x2 115
Bench Press 75 x2 75
Chin-Up ** 10 **

Week 10
Day 1 Set 1 Set 2
Overhead Press 50 x2 50
Deadlift 145 x2 145
Abs ** 10 **
Day 2
Squat 145 x2 145
Bench Press 95 x2 95
Chin-Up ** 10 **

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST

: 10 Weeks of Periodization

Set 2 Set 3
x2 145 x2
x2 95 x2
10 ** 10

x2 50 x2
x2 145 x2
10 ** 10

x2 115 x2
x2 75 x2
10 ** 10

Set 2
x2
x2
10 ** 10

x2
x2
10 ** 10