Bench Press

Squat Max 330 215 Deadlift Max 315

Max
Load Load Load
Reps Reps Reps
Week 1
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
60% 197.5 2 10 60% 190 5 4 60% 197.5 2 10 60% 190 5 4
Deficit or Deficit or
Squat 65% 215 2 8 Squat 65% 215 2 8
Pause Deadlift Pause Deadlift
70% 230 2 6 70% 230 2 6
Bench Row or 60-70% 5 10 62.50% 135 2 10 Bench Row or 60-70% 5 10 62.50% 135 2 10
Bench Press Bench Press
Chest 67.50% 145 2 8 Chest 67.50% 145 2 8
(pause last (pause last
Supported Supported
rep) 72.50% 155 2 6 rep) 72.50% 155 2 6
Row Row
50-60% 4 4 65% 205 5 4 50-60% 4 4 65% 205 5 4
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 122.5 2 10 RDL 35% 110 2 12 bench set this 122.5 2 10 RDL 35% 110 2 12
Floor Press Floor Press
week week
Lats 50-60% 3 12 Triceps 50-60% 3 12 Lats 50-60% 3 12 Triceps 50-60% 3 12
Shoulders 50-60% 3 12 Biceps 50-60% 3 12 Shoulders 50-60% 3 12 Biceps 50-60% 3 12
Low Back 50-60% 3 12 Abs 50-60% 3 12 Low Back 50-60% 3 12 Abs 50-60% 3 12
Week 2
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
65% 215 2 8 70% 220 4 3 65% 215 2 8 70% 220 4 3
Deficit or Deficit or
Squat 70% 230 2 6 Squat 70% 230 2 6
Pause Deadlift Pause Deadlift
75% 247.5 2 4 75% 247.5 2 4
Bench Row or 70-80% 6 6 72.50% 155 2 6 Bench Row or 70-80% 6 6 72.50% 155 2 6
Bench Press Bench Press
Chest Chest
(pause last 77.50% 167.5 2 5 (pause last 77.50% 167.5 2 5
Supported Supported
rep) 82.50% 177.5 2 4 rep) 82.50% 177.5 2 4
Row Row
60-70% 4 3 75% 237.5 4 3 60-70% 4 3 70% 220 4 3
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 140 2 8 RDL 40% 125 2 10 bench set this 140 2 8 RDL 40% 125 2 10
Floor Press Floor Press
week week
Lats 55-65% 3 10 Triceps 55-65% 3 10 Lats 55-65% 3 10 Triceps 55-65% 3 10
Shoulders 55-65% 3 10 Biceps 55-65% 3 10 Shoulders 55-65% 3 10 Biceps 55-65% 3 10
Low Back 55-65% 3 10 Abs 55-65% 3 10 Low Back 55-65% 3 10 Abs 55-65% 3 10
Week 3
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
70% 230 2 6 80% 252.5 2 2 70% 230 2 6 n/a n/a n/a n/a
Deficit or Deficit or
Squat 75% 247.5 2 5 Squat 75% 247.5 2 5
Pause Deadlift Pause Deadlift
80% 265 2 4 80% 265 2 4
Bench Row or 60-70% 5 10 70.00% 150 2 8 Bench Row or 60-70% 5 10 70.00% 150 2 8
Bench Press Bench Press
Chest Chest
(pause last 75.00% 162.5 2 6 (pause last 75.00% 162.5 2 6
Supported Supported
rep) 80.00% 172.5 2 4 rep) 80.00% 172.5 2 4
Row Row
rep out, keep
70-80% 4 2 85% 267.5 1 one in the 70-80% 4 2 n/a n/a n/a n/a
Pause Squat tank Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 135 2 10 RDL 45% 142.5 0 0 bench set this 135 2 10 RDL 45% 142.5 4 8
Floor Press Floor Press
week week
Lats 60-70% 3 8 Triceps 60-70% 3 8 Lats 60-70% 3 8 Triceps 60-70% 3 8
Shoulders 60-70% 3 8 Biceps 60-70% 3 8 Shoulders 60-70% 3 8 Biceps 60-70% 3 8
Low Back 60-70% 3 8 Abs 60-70% 3 8 Low Back 60-70% 3 8 Abs 60-70% 3 8
Week 4
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
85% 280 5 3 63% 197.5 5 4 85% 280 5 3 63% 197.5 5 4
Deficit or Deficit or
Squat Squat
Pause Deadlift Pause Deadlift
Bench Row or 60-70% 5 10 80.00% 172.5 2 4 Bench Row or 60-70% 5 10 80.00% 172.5 2 4
Bench Press Bench Press
Chest Chest
(pause last 85.00% 182.5 2 3 (pause last 85.00% 182.5 2 3
Supported Supported
rep) 90.00% 192.5 2 2 rep) 90.00% 192.5 2 2
Row Row
50-60% 4 4 68% 212.5 5 4 50-60% 4 4 68% 212.5 5 4
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 155 2 10 RDL 38% 117.5 2 12 bench set this 155 2 10 RDL 38% 117.5 2 12
Floor Press Floor Press
week week
Lats 50-60% 3 12 Triceps 50-60% 3 12 Lats 50-60% 3 12 Triceps 50-60% 3 12
Shoulders 50-60% 3 12 Biceps 50-60% 3 12 Shoulders 50-60% 3 12 Biceps 50-60% 3 12
Low Back 50-60% 3 12 Abs 50-60% 3 12 Low Back 50-60% 3 12 Abs 50-60% 3 12
Week 5
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
85% 280 5 4 73% 227.5 4 3 85% 280 5 4 73% 227.5 4 3
Deficit or Deficit or
Squat Squat
Pause Deadlift Pause Deadlift

Bench Row or 70-80% 6 6 RPE 8.5-9 n/a 1 Bench Row or 70-80% 6 6 RPE 8.5-9 n/a 1
Chest -20kg from Chest -20kg from
Bench Press 5 3 Bench Press 5 3
Supported top single Supported top single
Row Row
60-70% 4 3 78% 245 4 3 60-70% 4 3 78% 245 4 3
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 0 2 8 RDL 43% 135 2 10 bench set this 0 2 8 RDL 43% 135 2 10
Floor Press Floor Press
week week
Lats 55-65% 3 10 Triceps 55-65% 3 10 Lats 55-65% 3 10 Triceps 55-65% 3 10
Shoulders 55-65% 3 10 Biceps 55-65% 3 10 Shoulders 55-65% 3 10 Biceps 55-65% 3 10
Low Back 55-65% 3 10 Abs 55-65% 3 10 Low Back 55-65% 3 10 Abs 55-65% 3 10
Week 6
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
85% 280 5 5 80% 252.5 2 2 85% 280 5 5 n/a n/a n/a n/a
Deficit or Deficit or
Squat Squat
Pause Deadlift Pause Deadlift

Bench Row or 60-70% 5 10 60.00% 130 6 6 Bench Row or 60-70% 5 10 60.00% 130 6 6
Bench Press Bench Press
Chest Chest
(pause last (pause last
Supported Supported
rep) rep)
Row Row
rep out, keep
70-80% 4 2 85% 267.5 1 one in the 70-80% 4 2 n/a n/a n/a n/a
Pause Squat tank Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 117.5 2 10 RDL 45% 142.5 0 0 bench set this 117.5 2 10 RDL 48% 150 4 8
Floor Press Floor Press
week week
Lats 60-70% 3 8 Triceps 60-70% 3 8 Lats 60-70% 3 8 Triceps 60-70% 3 8
Shoulders 60-70% 3 8 Biceps 60-70% 3 8 Shoulders 60-70% 3 8 Biceps 60-70% 3 8
Low Back 60-70% 3 8 Abs 60-70% 3 8 Low Back 60-70% 3 8 Abs 60-70% 3 8
Week 7
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
80% 265 3 4 n/a n/a n/a n/a 80% 265 3 4 n/a n/a n/a n/a

Squat Squat
 Squat Squat

Bench Row or 70-80% 6 6 65.00% 140 2 10 Bench Row or 70-80% 6 6 65.00% 140 2 10
Bench Press Bench Press
Chest Chest
(pause last 70.00% 150 2 8 (pause last 70.00% 150 2 8
Supported Supported
rep) 75.00% 162.5 2 6 rep) 75.00% 162.5 2 6
Row Row
n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a
Pause Squat Pause Squat
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 125 2 10 n/a n/a n/a n/a n/a bench set this 125 2 10 RDL n/a n/a n/a n/a n/a
Floor Press Floor Press
week week
Lats 50-60% 3 12 Triceps 50-60% 3 12 Lats 50-60% 3 12 Triceps 50-60% 3 12
Shoulders 50-60% 3 12 Biceps 50-60% 3 12 Shoulders 50-60% 3 12 Biceps 50-60% 3 12
Low Back 50-60% 3 12 Abs 50-60% 3 12 Low Back 50-60% 3 12 Abs 50-60% 3 12
Week 8
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
85% 280 5 6 60% 190 5 4 85% 280 5 6 60% 190 5 4
Deficit or Deficit or
Squat Squat
Pause Deadlift Pause Deadlift
Bench Row or 60-70% 5 10 65.00% 140 2 10 Bench Row or 60-70% 5 10 65.00% 140 2 10
Bench Press Bench Press
Chest Chest
(pause last 70.00% 150 2 8 (pause last 70.00% 150 2 8
Supported Supported
rep) 75.00% 162.5 2 6 rep) 75.00% 162.5 2 6
Row Row
n/a n/a n/a 65% 205 4 3 n/a n/a n/a 65% 205 4 3
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 125 2 8 RDL 35% 110 2 10 bench set this 125 2 8 RDL 35% 110 2 10
Floor Press Floor Press
week week
Lats 55-65% 3 10 Triceps 55-65% 3 10 Lats 55-65% 3 10 Triceps 55-65% 3 10
Shoulders 55-65% 3 10 Biceps 55-65% 3 10 Shoulders 55-65% 3 10 Biceps 55-65% 3 10
Low Back 55-65% 3 10 Abs 55-65% 3 10 Low Back 55-65% 3 10 Abs 55-65% 3 10
Week 9
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
90% 297.5 4 5 70% 220 4 3 80% 265 6 2 70% 220 4 3
Deficit or Deficit or
Squat Squat
Pause Deadlift Pause Deadlift
Bench Row or 70-80% 6 6 75.00% 162.5 2 6 Bench Row or 70-80% 6 6 75.00% 162.5 2 6
Bench Press Bench Press
Chest Chest
(pause last 80.00% 172.5 2 5 (pause last 80.00% 172.5 2 5
Supported Supported
rep) 85.00% 182.5 2 4 rep) 85.00% 182.5 2 4
Row Row
n/a n/a n/a 75% 237.5 4 3 n/a n/a n/a 75% 237.5 4 3
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 147.5 2 8 RDL 40% 125 2 10 bench set this 147.5 2 8 RDL 40% 125 2 10
Floor Press Floor Press
week week
Lats 60-70% 3 8 Triceps 60-70% 3 8 Lats 60-70% 3 8 Triceps 60-70% 3 8
Shoulders 60-70% 3 8 Biceps 60-70% 3 8 Shoulders 60-70% 3 8 Biceps 60-70% 3 8
Low Back 60-70% 3 8 Abs 60-70% 3 8 Low Back 60-70% 3 8 Abs 60-70% 3 8
Week 10
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
95% 312.5 3 4 80% 252.5 2 2 80% 265 6 2 n/a n/a n/a n/a
Deficit or
Squat Squat
Pause Deadlift
Bench Row or 70-80% 6 6 75.00% 162.5 2 6 Bench Row or 70-80% 6 6 75.00% 162.5 2 6
Bench Press Bench Press
Chest Chest
(pause last 80.00% 172.5 2 5 (pause last 80.00% 172.5 2 5
Supported Supported
rep) 85.00% 182.5 2 4 rep) 85.00% 182.5 2 4
Row Row
rep out, keep
n/a n/a n/a 85% 267.5 1 one in the n/a n/a n/a n/a n/a n/a n/a
Pause Squat tank Pause Squat
Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 147.5 2 8 RDL 45% 142.5 0 0 bench set this 147.5 2 8 RDL 45% 142.5 4 8
Floor Press Floor Press
week week
Lats 50-60% 3 12 Triceps 50-60% 3 12 Lats 50-60% 3 12 Triceps 50-60% 3 12
Shoulders 50-60% 3 12 Biceps 50-60% 3 12 Shoulders 50-60% 3 12 Biceps 50-60% 3 12
Low Back 50-60% 3 12 Abs 50-60% 3 12 Low Back 50-60% 3 12 Abs 50-60% 3 12
Week 11
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
100% 330 2 3 63% 197.5 5 4 85% 280 5 6 60% 190 5 4
Deficit or Deficit or
Squat Squat
Pause Deadlift Pause Deadlift
Bench Row or 60-70% 5 10 72.50% 155 2 8 Bench Row or 60-70% 5 10 72.50% 155 2 8
Bench Press Bench Press
Chest Chest
(pause last 77.50% 167.5 2 6 (pause last 77.50% 167.5 2 6
Supported Supported
rep) 82.50% 177.5 2 4 rep) 82.50% 177.5 2 4
Row Row
n/a n/a n/a 68% 212.5 5 4 n/a n/a n/a 65% 205 5 4
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 140 2 8 RDL 38% 117.5 2 12 bench set this 140 2 8 RDL 38% 117.5 2 12
Floor Press Floor Press
week week
Lats 55-65% 3 10 Triceps 55-65% 3 10 Lats 55-65% 3 10 Triceps 55-65% 3 10
Shoulders 55-65% 3 10 Biceps 55-65% 3 10 Shoulders 55-65% 3 10 Biceps 55-65% 3 10
Low Back 55-65% 3 10 Abs 55-65% 3 10 Low Back 55-65% 3 10 Abs 55-65% 3 10
Week 12
Session 1 Session 2 Session 3 Session 4
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps Exercise Intensity Load Sets Reps
105% 347.5 1 2 73% 227.5 4 3 50% 165 6 6 73% 227.5 4 3
Deficit or Deficit or
Squat Squat
Or Max out Pause Deadlift Pause Deadlift
Bench Row or 60-70% 5 10 82.50% 177.5 2 4 Bench Row or 60-70% 5 10 82.50% 177.5 2 4
Bench Press Bench Press
Chest Chest
(pause last 87.50% 187.5 2 3 (pause last 87.50% 187.5 2 3
Supported Supported
rep) 92.50% 200 2 2 rep) 92.50% 200 2 2
Row Row
n/a n/a n/a 78% 245 4 3 n/a n/a n/a 78% 245 4 3
Pause Squat Pause Squat
Deadlift Deadlift
or Front Squat or Front Squat

90% of lightest 90% of lightest

Close Grip or Close Grip or
bench set this 160 2 8 RDL 43% 135 2 10 bench set this 160 2 8 RDL 43% 135 2 10
Floor Press Floor Press
week week
Lats 50-60% 3 12 Triceps 50-60% 3 12 Lats 50-60% 3 12 Triceps 50-60% 3 12
Shoulders 50-60% 3 12 Biceps 50-60% 3 12 Shoulders 50-60% 3 12 Biceps 50-60% 3 12
Low Back 50-60% 3 12 Abs 50-60% 3 12 Low Back 50-60% 3 12 Abs 50-60% 3 12