Unfuck Your Program: 10 Weeks of Periodization

READ THE INSTRUCTIONS F

Enter your 1RM for each of the following lifts.
Squat 400
Bench Press 300
Deadlift 500
Overhead Press 150

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 is a four-day full-body routine, with two heavy days and two light days. The light days use close v
competition lifts. While you can change any of the exercises in the program to suit your needs, I highly recomme
the full 10-week program as written before making any changes.
Poundages do not matter for assistance work (marked in light shading). You should choose a weight that you can
and perform somewhere between 10 and 20 reps per set. Do not train to failure.
If you unfamiliar with any of the assistance work in the program, check out my YouTube page for demonstrations

About the program:

If you're coming from the Unfuck Your Program beginner template, you'll notice that we've made some substanti
training routine. These are explained in more detail in the YouTube video above – please watch it in its entirety b
questions. The basic periodization framework of the original Unfuck Your Program template remains intact, and
successfully, and made changes to the weekly percentages, I recommend that you make the same changes here.
you progress through these templates, you're able to distinguish patterns and learn how your body responds to d
that you can write your own programs more effectively.
 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 Week 9
 s of Periodization, Intermediate Program
NSTRUCTIONS FIRST!

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Number of Reps (for reference only)

36
30
24
18
15
12
9
6
6
4

. The light days use close variations of the

ur needs, I highly recommend that you complete

oose a weight that you can handle under control,

e page for demonstrations.

e've made some substantial changes to the

se watch it in its entirety before asking any
mplate remains intact, and if you used that one
e the same changes here. My hope is that as
w your body responds to different methods, so
 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 Period

Week 1
Day 1 Set 1 Set 2
Squat 260 x12 260
Bench Press 195 x12 195
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 100 x12 100
Deadlift 325 x12 325
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 210 x12 210
Close Grip Bench Press 155 x12 155
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 245 x12 245
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 2
Day 1 Set 1 Set 2
Squat 280 x10 280
Bench Press 210 x10 210
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 105 x10 105
Deadlift 350 x10 350
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 225 x10 225
Close Grip Bench Press 170 x10 170
Bent-Forward DB Raise @8 x10 @9
 Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlift 265 x10 265
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **

Week 3
Day 1 Set 1 Set 2
Squat 300 x8 300
Bench Press 225 x8 225
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 115 x8 115
Deadlift 375 x8 375
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 240 x8 240
Close Grip Bench Press 180 x8 180
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 280 x8 280
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 4
Day 1 Set 1 Set 2
Squat 320 x6 320
Bench Press 240 x6 240
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 120 x6 120
Deadlift 400 x6 400
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
 High Bar Squat 255 x6 255
Close Grip Bench Press 190 x6 190
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlift 300 x6 300
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** 10 **

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

: 10 Weeks of Periodization

Set 2 Set 3
x12 260 x12
x12 195 x12
x12 @10 x12
x12 @10 x12

x12 100 x12

x12 325 x12
x12 @10 x12
xMAX ** xMAX

x12 210 x12

x12 155 x12
x12 @10 x12
x12 @10 x12

x12 245 x12

x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x10 280 x10
x10 210 x10
x10 @10 x10
x10 @10 x10

x10 105 x10

x10 350 x10
x10 @10 x10
xMAX ** xMAX

x10 225 x10

x10 170 x10
x10 @10 x10
 x10 @10 x10

x10 265 x10

x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x8 300 x8
x8 225 x8
x12 @10 x12
x12 @10 x12

x8 115 x8
x8 375 x8
x12 @10 x12
xMAX ** xMAX

x8 240 x8
x8 180 x8
x12 @10 x12
x12 @10 x12

x8 280 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x6 320 x6
x6 240 x6
x10 @10 x10
x10 @10 x10

x6 120 x6
x6 400 x6
x10 @10 x10
xMAX ** xMAX
x6 255 x6
x6 190 x6
x10 @10 x10
x10 @10 x10

x6 300 x6
x10 @10 x10
x10 @10 x10
10 ** 10
 Unfuck Your Program: 10 Weeks of Period

Week 5
Day 1 Set 1 Set 2
Squat 330 x5 330
Bench Press 250 x5 250
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 125 x5 125
Deadlift 415 x5 415
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 265 x5 265
Close Grip Bench Press 200 x5 200
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 310 x5 310
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 6
Day 1 Set 1 Set 2
Squat 340 x4 340
Bench Press 255 x4 255
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 130 x4 130
Deadlift 425 x4 425
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 270 x4 270
Close Grip Bench Press 205 x4 205
Reverse Pec Deck @8 x8 @9
 Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlift 320 x4 320
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

Week 7
Day 1 Set 1 Set 2
Squat 350 x3 350
Bench Press 265 x3 265
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 130 x3 130
Deadlift 440 x3 440
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 280 x3 280
Close Grip Bench Press 210 x3 210
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 330 x8 330
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 8
Day 1 Set 1 Set 2
Squat 360 x3 360
Bench Press 270 x3 270
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 135 x3 135
Deadlift 450 x3 450
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
 High Bar Squat 290 x3 290
Close Grip Bench Press 215 x3 215
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlift 340 x3 340
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

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

: 10 Weeks of Periodization

Set 2 Set 3
x5 330 x5
x5 250 x5
x10 @10 x10
x10 @10 x10

x5 125 x5
x5 415 x5
x10 @10 x10
xMAX ** xMAX

x5 265 x5
x5 200 x5
x10 @10 x10
x10 @10 x10

x5 310 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x4 340 x4
x4 255 x4
x8 @10 x8
x8 @10 x8

x4 130 x4
x4 425 x4
x8 @10 x8
xMAX ** xMAX

x4 270 x4
x4 205 x4
x8 @10 x8
 x8 @10 x8

x4 320 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX

Set 2 Set 3
x3 350 x3
x3 265 x3
x10 @10 x10
x10 @10 x10

x3 130 x3
x3 440 x3
x10 @10 x10
xMAX ** xMAX

x3 280 x3
x3 210 x3
x10 @10 x10
x10 @10 x10

x8 330 x8
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x3
x3
x8 @10 x8
x8 @10 x8

x3
x3
x8 @10 x8
xMAX ** xMAX
x3
x3
x8 @10 x8
x8 @10 x8

x3
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
 Unfuck Your Program: 10 Weeks of Period

Week 9
Day 1 Set 1 Set 2
Squat 370 x2 370
Bench Press 280 x2 280
Abs ** xMAX **
Day 2
Overhead Press 140 x2 140
Deadlift 465 x2 465
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 295 x2 295
Close Grip Bench Press 225 x2 225
Dip @8 x8 @9

Week 10
Day 1 Set 1 Set 2
Overhead Press 145 x2 145
Deadlift 475 x2 475
Chest-Supported Row ** 10 **
Day 2
Squat 380 x2 380
Bench Press 285 x2 285
Dip ** 10 **

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST

: 10 Weeks of Periodization

Set 2 Set 3
x2 370 x2
x2 280 x2
xMAX ** xMAX

x2 140 x2
x2 465 x2
x8 @10 x8

x2 295 x2
x2 225 x2
x8 @10 x8

Set 2
x2
x2
10 ** 10

x2
x2
10 ** 10