Unfuck Your Program: 10 Weeks of Periodization

READ THE INSTRUCTIONS

Enter your 1RM for each of the following lifts.
Squat 150
Bench Press 100
Deadlift 180
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
 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%
 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 100 x12 100
Bench Press 65 x12 65
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 100 x12 100
Deadlift 115 x12 115
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 80 x12 80
Close Grip Bench Press 50 x12 50
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 85 x12 85
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 2
Day 1 Set 1 Set 2
Squat 105 x10 105
Bench Press 70 x10 70
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 105 x10 105
Deadlift 125 x10 125
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 85 x10 85
Close Grip Bench Press 55 x10 55
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
 Switch-Stance Deadlift 95 x10 95
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **

Week 3
Day 1 Set 1 Set 2
Squat 115 x8 115
Bench Press 75 x8 75
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 115 x8 115
Deadlift 135 x8 135
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 90 x8 90
Close Grip Bench Press 60 x8 60
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 100 x8 100
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 4
Day 1 Set 1 Set 2
Squat 120 x6 120
Bench Press 80 x6 80
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 120 x6 120
Deadlift 145 x6 145
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 95 x6 95
Close Grip Bench Press 65 x6 65
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
 Day 4
Switch-Stance Deadlift 110 x6 110
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 100 x12
x12 65 x12
x12 @10 x12
x12 @10 x12

x12 100 x12

x12 115 x12
x12 @10 x12
xMAX ** xMAX

x12 80 x12
x12 50 x12
x12 @10 x12
x12 @10 x12

x12 85 x12
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x10 105 x10
x10 70 x10
x10 @10 x10
x10 @10 x10

x10 105 x10

x10 125 x10
x10 @10 x10
xMAX ** xMAX

x10 85 x10
x10 55 x10
x10 @10 x10
x10 @10 x10
 x10 95 x10
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x8 115 x8
x8 75 x8
x12 @10 x12
x12 @10 x12

x8 115 x8
x8 135 x8
x12 @10 x12
xMAX ** xMAX

x8 90 x8
x8 60 x8
x12 @10 x12
x12 @10 x12

x8 100 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x6 120 x6
x6 80 x6
x10 @10 x10
x10 @10 x10

x6 120 x6
x6 145 x6
x10 @10 x10
xMAX ** xMAX

x6 95 x6
x6 65 x6
x10 @10 x10
x10 @10 x10
x6 110 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 125 x5 125
Bench Press 85 x5 85
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 125 x5 125
Deadlift 150 x5 150
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 100 x5 100
Close Grip Bench Press 70 x5 70
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 115 x5 115
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 6
Day 1 Set 1 Set 2
Squat 130 x4 130
Bench Press 85 x4 85
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 130 x4 130
Deadlift 155 x4 155
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 105 x4 105
Close Grip Bench Press 70 x4 70
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
 Switch-Stance Deadlift 115 x4 115
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

Week 7
Day 1 Set 1 Set 2
Squat 130 x3 130
Bench Press 90 x3 90
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 130 x3 130
Deadlift 160 x3 160
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 105 x3 105
Close Grip Bench Press 70 x3 70
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 120 x8 120
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 8
Day 1 Set 1 Set 2
Squat 135 x3 135
Bench Press 90 x3 90
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 135 x3 135
Deadlift 160 x3 160
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 110 x3 110
Close Grip Bench Press 70 x3 70
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
 Day 4
Switch-Stance Deadlift 120 x3 120
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 125 x5
x5 85 x5
x10 @10 x10
x10 @10 x10

x5 125 x5
x5 150 x5
x10 @10 x10
xMAX ** xMAX

x5 100 x5
x5 70 x5
x10 @10 x10
x10 @10 x10

x5 115 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x4 130 x4
x4 85 x4
x8 @10 x8
x8 @10 x8

x4 130 x4
x4 155 x4
x8 @10 x8
xMAX ** xMAX

x4 105 x4
x4 70 x4
x8 @10 x8
x8 @10 x8
 x4 115 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX

Set 2 Set 3
x3 130 x3
x3 90 x3
x10 @10 x10
x10 @10 x10

x3 130 x3
x3 160 x3
x10 @10 x10
xMAX ** xMAX

x3 105 x3
x3 70 x3
x10 @10 x10
x10 @10 x10

x8 120 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 140 x2 140
Bench Press 95 x2 95
Abs ** xMAX **
Day 2
Overhead Press 140 x2 140
Deadlift 165 x2 165
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 110 x2 110
Close Grip Bench Press 75 x2 75
Dip @8 x8 @9

Week 10
Day 1 Set 1 Set 2
Overhead Press 145 x2 145
Deadlift 170 x2 170
Chest-Supported Row ** 10 **
Day 2
Squat 145 x2 145
Bench Press 95 x2 95
Dip ** 10 **

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST

: 10 Weeks of Periodization

Set 2 Set 3
x2 140 x2
x2 95 x2
xMAX ** xMAX

x2 140 x2
x2 165 x2
x8 @10 x8

x2 110 x2
x2 75 x2
x8 @10 x8

Set 2
x2
x2
10 ** 10

x2
x2
10 ** 10