PERIODIZED WORKOUT GENERATOR

COMPOUND LIFTS

Enter your current Single Rep Max (SRM): 570

Enter desired weight increments: 5

Week #1 Day 1 260 x 10 - 12 345 x 5 x 5 60 secs between sets, max intensity

Day 2 260 x 10 - 12 350 x 5 430 x 5 485 x 3 x 5
Week #2 Day 1 260 x 10 - 12 345 x 5 x 5 60 secs between sets, max intensity
Day 2 260 x 10 - 12 350 x 5 430 x 5 485 x 3 x 5
Week #3 Day 1 260 x 10 - 12 350 x 5 400 x 5 460 x 3 x 5
Day 2 260 x 10 - 12 350 x 5 430 x 5 525 x 5 550 x 3
Week #4 Day 1 260 x 10 - 12 355 x 5 x 5 60 secs between sets, max intensity
Day 2 260 x 10 - 12 365 x 5 435 x 5 495 x 3 x 5
Week #5 Day 1 260 x 10 - 12 355 x 5 x 5 60 secs between sets, max intensity
Day 2 260 x 10 - 12 365 x 5 435 x 5 495 x 3 x 5
Week #6 Day 1 260 x 10 - 12 355 x 5 415 x 5 470 x 3 x 5
Day 2 260 x 10 - 12 365 x 5 435 x 5 540 x 5 555 x 3

Based on JV Askem's "5 x 5 Principle"