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*full details

INTERMEDIATE 3 DAY DUP TEMPLATE W/ BLOCK PROGRESSION

TM Percentage Weight Rounding
Created by u/ichryst / @JoshLiftsRaw 90.00% 2.5

Updated TM Increment Cycle Stalls

BENCH 86 2.5 2 0
SQUAT 112.5 5 0 0
DEADLIFT 139.5 2.5 0 0

WEEK 1 WEEK 2
DUP MOVEMENT SETS REPS WEIGHT MOVEMENT
POWER SQUATS 5 3 90 POWER SQUATS
DAY 1

STRENGTH DEADLIFT 4 4 112.5 STRENGTH DEADLIFT

HYPERTROPHY BENCH 4 8 60 HYPERTROPHY BENCH
STRENGTH SQUATS 4 4 90 STRENGTH SQUATS
DAY 2

HYPERTROPHY DEADLIFT 4 8 97.5 HYPERTROPHY DEADLIFT

POWER BENCH 5 3 60 POWER BENCH
HYPERTROPHY SQUATS 4 8 80 HYPERTROPHY SQUATS
DAY 3

POWER DEADLIFT 5 3 112.5 POWER DEADLIFT

STRENGTH BENCH 4 4 70 STRENGTH BENCH
84 772.5
TOTAL VOLUME
WEEK 1 64890
WEEK 2 66780
WEEK 3 68670
le --> Copy) *full details here* - Thanks, Lift Vault

t Rounding Step Backs (Stall)

2.5 2
1RM CALCULATOR
Original TM Original 1RM WEEKLY INCREASE EST. 1RM
81 90 STRENGTH HYPERTROPHY 116.65
112.5 125 5 2.5 233.30
139.5 155 349.95

WEEK 2 WEEK 3
SETS REPS WEIGHT MOVEMENT SETS REPS WEIGHT
5 3 90 POWER SQUATS 5 3 90
4 4 117.5 STRENGTH DEADLIFT 4 4 122.5
4 8 62.5 HYPERTROPHY BENCH 4 8 65
4 4 95 STRENGTH SQUATS 4 4 100
4 8 100 HYPERTROPHY DEADLIFT 4 8 102.5
5 3 60 POWER BENCH 5 3 60
4 8 82.5 HYPERTROPHY SQUATS 4 8 85
5 3 112.5 POWER DEADLIFT 5 3 112.5
4 4 75 STRENGTH BENCH 4 4 80
84 795 84 817.5
1RM CALCULATOR
REPS WEIGHT
5 100
5 200
5 300

INSTRUCTIONS
ONLY FILL IN THE GREEN CELLS
Input 1RM's in J7-J9 & set your TM% in E4
Set your custom weekly increases in K7 & L7
Set your increase every cycle in E7-E9
Set your step backs in I4 (this is how many cycle's you go back after every stall)
If you are unable to hit all prescribed reps by the end of week 3 increase stalls (G7-G9) by 1
If you are able to hit all prescribed reps increase cycle (F7-F9) by 1
& set your TM% in E4
kly increases in K7 & L7
ry cycle in E7-E9
I4 (this is how many cycle's you go back after every stall)
t all prescribed reps by the end of week 3 increase stalls (G7-G9) by 1
ll prescribed reps increase cycle (F7-F9) by 1