"DEATHDEALER"

Lift: Low-Bar Squat Front Squat Bench Press

TM: 360 245 210

Week 1
Day 1 x Day 2 x Day 3
Bench Press Conv. Deadlift Low-Bar Squat OHP Sumo Deadlift
5x 135 5x 185 5x 235 5x 90 5x 320
5x 160 5x 220 5x 270 5x 105 5x 370
5+ 180 40 reps 250 5+ 305 40 reps 120 5+ 415
50 reps FSL or 5x *5x 270 50 reps FSL or 5x *5x 130 50 reps FSL or 5x
+5-10% UF *5+ 285 +5-10% UF *5+ 135 +5-10% UF

Week 2
Day 1 x Day 2 x Day 3
Bench Press Conv. Deadlift Low-Bar Squat OHP Sumo Deadlift
3x 145 5x 200 3x 250 5x 95 3x 345
3x 170 5x 235 3x 290 5x 110 3x 390
3+ 190 30 reps 270 3+ 325 30 reps 130 3+ 440
40 reps FSL or 3x *3x 285 40 reps FSL or 3x *3x 135 40 reps FSL or 3x
+5-10% UF *3+ 300 +5-10% UF *3+ 145 +5-10% UF

Week 3
Day 1 Day 2 Day 3
Bench Press Conv. Deadlift Low-Bar Squat OHP Sumo Deadlift
5x 160 5x 220 5x 270 5x 105 5x 370
3x 180 5x 250 3x 305 5x 120 3x 415
1+ 200 20 reps 285 1+ 340 20 reps 135 1+ 465
30 reps FSL or 1x *3x 300 30 reps FSL or 1x *3x 145 30 reps FSL or 1x
+5-10% UF *1+ 320 +5-10% UF *1+ 150 +5-10% UF
 OHP Sumo Deadlift Conv. Deadlift
160 490 335

x Day 4 x
Bench Press OHP Front Squat
5x 115 5x 105 5x 135
5x 135 5x 120 5x 160
40 reps 160 5+ 135 40 reps 185
*5x 170 50 reps FSL or 5x *5x 195
*5+ 180 +5-10% UF *5+ 210

Day 4
Bench Press OHP Front Squat
5x 125 3x 110 5x 145
5x 145 3x 130 5x 170
30 reps 170 3+ 145 30 reps 195
*3x 180 40 reps FSL or 3x *3x 210
*3+ 190 +5-10% UF *3+ 220

Day 4
Bench Press OHP Front Squat
5x 135 5x 120 5x 160
5x 160 3x 135 5x 185
20 reps 180 1+ 150 20 reps 210
*3x 190 30 reps FSL or 1x *3x 220
*1+ 200 +5-10% UF *1+ 235
"DEATHDEALER"
Lift: Squat Front Squat Bench Press
TM: 315 205 245

Required Daily Minimum 1

Focus Lift: TM: Req. Daily Min. 2
Push Press 195 6+ 160 3

Week 1
Day 1 Day 2 Day 3
Bench Press RDL Squat OHP Deadlift
5x 160 5x 150 5x 205 5x 90 5x 265
5x 185 5x 180 5x 235 5x 105 5x 305
5+ 210 40 reps 205 5+ 270 40 reps 125 5+ 345
50 reps FSL or 5x *5x 220 50 reps FSL or 5x *5x 130 50 reps FSL or 5x
+5-10% UF *5+ 235 +5-10% UF *5+ 140 +5-10% UF

Week 2
Day 1 Day 2 Day 3
Bench Press RDL Squat OHP Deadlift
3x 170 5x 165 3x 220 5x 100 3x 285
3x 195 5x 195 3x 250 5x 115 3x 325
3+ 220 30 reps 220 3+ 285 30 reps 130 3+ 365
40 reps FSL or 3x *3x 235 40 reps FSL or 3x *3x 140 40 reps FSL or 3x
+5-10% UF *3+ 250 +5-10% UF *3+ 150 +5-10% UF

Week 3
Day 1 Day 2 Day 3
Bench Press RDL Squat OHP Deadlift
5x 185 5x 180 5x 235 5x 105 5x 305
3x 210 5x 205 3x 270 5x 125 3x 345
1+ 235 20 reps 235 1+ 300 20 reps 140 1+ 385
30 reps FSL or 1x *3x 250 30 reps FSL or 1x *3x 150 30 reps FSL or 1x
+5-10% UF *1+ 260 +5-10% UF *1+ 155 +5-10% UF
 OHP Deadlift RDL
165 405 275

4 7 10
5 8 11
6 9 12

Day 4
Bench Press OHP Front Squat
5x 135 5x 105 5x 115
5x 160 5x 125 5x 135
40 reps 185 5+ 140 40 reps 155
*5x 195 50 reps FSL or 5x *5x 165
*5+ 210 +5-10% UF *5+ 175

Day 4
Bench Press OHP Front Squat
5x 145 3x 115 5x 125
5x 170 3x 130 5x 145
30 reps 195 3+ 150 30 reps 165
*3x 210 40 reps FSL or 3x *3x 175
*3+ 220 +5-10% UF *3+ 185

Day 4
Bench Press OHP Front Squat
5x 160 5x 125 5x 135
5x 185 3x 140 5x 155
20 reps 210 1+ 155 20 reps 175
*3x 220 30 reps FSL or 1x *3x 185
*1+ 235 +5-10% UF *1+ 195
"DEATHDEALER"
Lift: Low-Bar Squat Front Squat Bench Press
TM: 360 245 210

Required Daily Minimum 1 1 x

Focus Lift: TM: Req. Daily Min. 2 x
Paused Bench 200 6+ 165 3 x

Required Daily Minimum 2 1 x

Focus Lift: TM: Req. Daily Min. 2 x
Paused Bench 200 6+ 165 3 x

Week 1
Day 1 x Day 2 x Day 3
Bench Press Conv. Deadlift Low-Bar Squat OHP Sumo Deadlift
5x 135 5x 185 5x 235 5x 90 5x 320
5x 160 5x 220 5x 270 5x 105 5x 370
5+ 180 40 reps 250 5+ 305 40 reps 120 5+ 415
50 reps FSL or 5x *5x 270 50 reps FSL or 5x *5x 130 50 reps FSL or 5x
+5-10% UF *5+ 285 +5-10% UF *5+ 135 +5-10% UF

Week 2
Day 1 x Day 2 x Day 3
Bench Press Conv. Deadlift Low-Bar Squat OHP Sumo Deadlift
3x 145 5x 200 3x 250 5x 95 3x 345
3x 170 5x 235 3x 290 5x 110 3x 390
3+ 190 30 reps 270 3+ 325 30 reps 130 3+ 440
40 reps FSL or 3x *3x 285 40 reps FSL or 3x *3x 135 40 reps FSL or 3x
+5-10% UF *3+ 300 +5-10% UF *3+ 145 +5-10% UF

Week 3
Day 1 Day 2 Day 3
Bench Press Conv. Deadlift Low-Bar Squat OHP Sumo Deadlift
5x 160 5x 220 5x 270 5x 105 5x 370
3x 180 5x 250 3x 305 5x 120 3x 415
1+ 200 20 reps 285 1+ 340 20 reps 135 1+ 465
30 reps FSL or 1x *3x 300 30 reps FSL or 1x *3x 145 30 reps FSL or 1x
+5-10% UF *1+ 320 +5-10% UF *1+ 150 +5-10% UF
 OHP Sumo Deadlift Conv. Deadlift
160 490 335

4 x 7 x 10
5 x 8 x 11
6 x 9 x 12

4 x 7 x 10
5 x 8 x 11
6 x 9 x 12

x Day 4 x
Bench Press OHP Front Squat
5x 115 5x 105 5x 135
5x 135 5x 120 5x 160
40 reps 160 5+ 135 40 reps 185
*5x 170 50 reps FSL or 5x *5x 195
*5+ 180 +5-10% UF *5+ 210

Day 4
Bench Press OHP Front Squat
5x 125 3x 110 5x 145
5x 145 3x 130 5x 170
30 reps 170 3+ 145 30 reps 195
*3x 180 40 reps FSL or 3x *3x 210
*3+ 190 +5-10% UF *3+ 220

Day 4
Bench Press OHP Front Squat
5x 135 5x 120 5x 160
5x 160 3x 135 5x 185
20 reps 180 1+ 150 20 reps 210
*3x 190 30 reps FSL or 1x *3x 220
*1+ 200 +5-10% UF *1+ 235
 Low-Bar Squat High-Bar Squat Bench Sumo Deadlift
Reps Weight Date Reps Weight Date Reps Weight Date Reps Weight
1 1 1 1
2 2 2 2
3 3 3 3
4 4 4 4
5 5 5 5
6 6 6 6
7 7 7 7
8 8 8 8
9 9 9 9
10 10 10 10
11 11 11 11
12 12 12 12
13 13 13 13
14 14 14 14
15 15 15 15
16 16 16 16
17 17 17 17
18 18 18 18
19 19 19 19
20 20 20 20

Paused Low-Bar Squat Paused High-Bar Squat Paused Bench Conventional Deadlift
Reps Weight Date Reps Weight Date Reps Weight Date Reps Weight
1 1 1 1
2 2 2 2
3 3 3 3
4 4 4 4
 5 5 5 5
6 6 6 6
7 7 7 7
8 8 8 8
9 9 9 9
10 10 10 10
11 11 11 11
12 12 12 12
13 13 13 13
14 14 14 14
15 15 15 15
16 16 16 16
17 17 17 17
18 18 18 18
19 19 19 19
20 20 20 20
 Sumo Deadlift OHP
Date Reps Weight Date
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20

onventional Deadlift Front Squat

Date Reps Weight Date
1
2
3
4
 5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
INSTRUCTIONS

General guidelines

Recommended scheme: run two cycles, deload, repeat. After each cycle, increase training maxes: +5lbs. for presses, +10lbs. for squats and deadlifts

Take rest days when you need them, but try not to take more than two per "week." In addition, deloads may not be necessary every two cycles. Tak

Similarly, run the weeks as you wish. Feeling good and want to do tomorrow's run after today's lift? Do it. Don't want to squat today? Do deadlift day

Do any accessories you want, but make sure to include a lot of direct back (eg. pull-ups, rows, etc.) and core (eg. hanging leg raises, ab wheel, etc.) w
to save time.

Don't be afraid to alter percentages - especially T2 percentages - but be wary: what may really need altering is your training max.

Sets with an astrisk* are completely optional sets. If you're still feeling good after T1 and T2, knock yourself out. You deserve it, champ.

X-reps or Xx +5-10% UF

After completing your daily + set, continue your T1 lift through either FSL (First Set Last) or Joker Sets. For Joker sets, increase the X+ set by 5-10% re

Although Wendler recommends FSL or Joker sets (either/or), I recommend completing a partial FSL after the Joker sets. You will find your new numb
from your target FSL reps. If your TMs are correct, you probably aren't going to have many Joker sets before failing, and that is very, very little volum

For example: Bench 5+ day, you're feeling really good. You hit 11 reps at 175 on your +set, so you do Joker sets. First Joker set you hit 5 reps at 195.
5, then subtract from FSL target reps. Here, it is 50 - ((5+5+4)+5) = 50 - (19) = 31 reps of FSL.

Pure formula, if it still isn't clear, where JS = number of reps performed in each joker set: FSL - ((JS1 + JS2 + JS3...) +5) = New FSL.
Pure formula, if it still isn't clear, where JS = number of reps performed in each joker set: FSL - ((JS1 + JS2 + JS3...) +5) = New FSL.

Adjusting training maxes - additional recommendations

After each cycle, increase training maxes: +5lbs. for presses, +10lbs. for squats and deadlifts.

If you set a new 1RM PR at any time that is higher than 120% your training max, adjust training maxes accordingly, setting your new TM at 1RM PR/.

If any set results in an estimated one rep max of 120% your current training max, increase your training max for the next week by the corresponding
above.

Focus Lifts (if applicable)

Choose one to two focus lifts. Perform this lift first everyday, unless that lift is already programmed for that day. For example, if your focus lift is ben
programmed for T2 that day, first complete the T1 work. Then, work up to the required daily minimum, hit it, and follow with the day's programmed

Perform the required daily minimum of 6 reps at the same weight for 12 sessions, then increase TM by 5 pounds for presses, and 10 pounds for squa

If you find yourself needing more than 3 sets to complete the required 6 reps, drop your focus lift TM. The 6 reps should be reasonably intense, not

If at any time the required daily minimum feels exceptionally light for more than a couple of days in a row, complete an AMRAP joker set following t

Running the program on a cut

You can attempt to continue increasing TMs as previously described; however, it may be best to slow the increases, lower the increases, keep TMs t

Some TMs may need to be altered independently: eg. increase squat, decrease bench, etc.
s. for squats and deadlifts.

sary every two cycles. Take them when you feel you need them.

uat today? Do deadlift day instead. Etc.

eg raises, ab wheel, etc.) work. Accessories can be easily supersetted with both T1 and T2 lifts to save time, just as T1 and T2 can be supersetted

g max.

ve it, champ.

ase the X+ set by 5-10% repeatedly, completing X reps (5 on 5+ day, 3 on 3+ day, or 1 on 1+ day) until failure.

u will find your new number of FSL reps by adding 5 to the total number of reps you completed throughout all Joker sets, and subracting that
at is very, very little volume for the day.

set you hit 5 reps at 195. Second set, you hit 5 reps at 215. Third set, you only hit 4 reps at 235. For FSL, you will now add all Joker set reps, add

w FSL.
w FSL.

your new TM at 1RM PR/.9.

eek by the corresponding amount written above. If set in week three, do not additionally increase the training max by the amounts written

ple, if your focus lift is bench, perform the required daily minimum immediately after the +set, before starting your FSL. If your focus lift is
ith the day's programmed reps.

es, and 10 pounds for squats and deadlifts.

e reasonably intense, not a grind.

MRAP joker set following the required daily minimum, and reset your TM based on that AMRAP.

the increases, keep TMs the same throughout the entire duration of the cut, or even drop them as you see fit.