1RM

Bench 300
Squat 400
Deadlift 500

Rounding 2.5

Maxes and rounding will be set for all routines

from this page but can be changed on
individual pages.
Use whatever units you want.

Big thanks to reddit user /u/yesmanwriter for

help formatting these sheets to make them
simpler and more accessible

1
2
3
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 300

80% 240 1 AMAP Rounding 2.5
80% 240 2 5
70% 210 3 8 - 10
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 255 1 AMAP
85% 255 2 3
75% 225 3 6-8
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 270 1 AMAP
90% 270 2 1
80% 240 3 5
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

4
New 1RM 1 1
Curls/pullups/pulldowns of your choice 2 8

5
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 300

80% 240 3 5 Rounding 2.5
70% 210 3 8 - 10
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 255 3 3
75% 225 3 6-8
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 270 3 1
80% 240 3 5
Triceps extensions of your choice 5 8

6
 DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls/pullups/pulldowns of your choice 2 8

7
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 300

80% 240 3 5 Rounding 2.5
70% 210 3 8 - 10
Pin press from chest or floor press 10RM 1 10
10RM 4 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 m
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 255 3 3
75% 225 3 6-8
Pin press from chest or floor press 8RM 1 8
8RM 3 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 m
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

8
Week 3 Bench Press Warm Up
90% 270 3 1
80% 240 3 5
Pin press from chest or floor press 6RM 1 6
6RM 2 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 m
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Pin press from chest or floor press 3RM 1 3
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls of your choice 2 8

9
minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

10
minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

11
 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Bench Press Warm Up Close Grip Bench Warm Up

80% 240 4 5 12RM
85% 255 1 3 12RM
85% 255 1 AMAP Curls/pullups/pulldowns of your choice 15RM
If you get more than 5 reps on your
AMAP, bump your training max up
5 pounds
Hammer Curl 4 10

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

80% 240 2 5 10RM
85% 255 3 3 10RM
85% 255 1 AMAP Curls/pullups/pulldowns of your choice 15RM
If you get more than 5 reps on your
AMAP, bump your training max up
5 pounds
Hammer Curl Heavier 3 10

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

85% 255 3 3 8RM

12
 90% 270 2 1 8RM
90% 270 1 AMAP Curls/pullups/pulldowns of your choice 15RM
If you get more than 3 reps on your
AMAP, bump your training max up
5 pounds
Hammer Curl Heavier 3 8

Week 4 Bench Press Warm Up Bench Warm Up

70% 210 5 3 New 1RM
Hammer Curl W1 Weight 3 8 Curls/pullups/pulldowns of your choice 15RM

13
Sets Reps

Max 300
1 12 Rounding 2.5
3 8 - 10
2 12 - 15

1 10
4 6-8
2 12 - 15

1 8

14
5 5-6
2 12 - 15

1 1
3 12 - 15

15
 Day 1 Weight Sets Reps Day 2

Week 1 Bench Press Warm Up Close Grip Bench

80% 240 4 5
85% 255 2 3
Triceps extensions of your choice 4 8 Curls of your choice
DB press 4 8 DB rolling triceps extensions
Curls/pullups/pulldowns of your choice 4 10 DB fly

Week 2 Bench Press Warm Up Close Grip Bench

80% 240 2 5
85% 255 4 3
Triceps extensions of your choice Heavier 3 8 Curls of your choice
DB press Heavier 3 8 DB rolling triceps extensions
Curls/pullups/pulldowns of your choice Heavier 3 10 DB fly

Week 3 Bench Press Warm Up Close Grip Bench

85% 255 3 3
90% 270 3 1
Triceps extensions of your choice Heavier 3 6 Curls of your choice

16
 DB press Heavier 3 6 DB rolling triceps extensions
Curls/pullups/pulldowns of your choice Heavier 3 8 DB fly

Week 4 Bench Press Warm Up Bench

70% 210 5 3
Triceps extensions of your choice W1 Weight 3 6 Curls of your choice
DB press W1 Weight 3 6 DB rolling triceps extensions
Curls/pullups/pulldowns of your choice W1 Weight 3 8 DB fly

17
Weight Sets Reps

Warm Up Max 300

12RM 1 12 Rounding 2.5
12RM 3 8 - 10
30RM 2 AMAP Circuit with blood flow restriction*
30RM 2 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
30RM 2 AMAP

Warm Up
10RM 1 10
10RM 4 6-8
30RM 3 AMAP Circuit with blood flow restriction*
30RM 3 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
30RM 3 AMAP

Warm Up
8RM 1 8
8RM 5 5-6
30RM 4 AMAP Circuit with blood flow restriction*

18
 30RM 4 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
30RM 4 AMAP

Warm Up
New 1RM 1 1
20RM 3 AMAP Circuit WITHOUT blood flow restriction
20RM 3 AMAP *Pick weights you can get at least 15-20 reps with for your first set.
20RM 3 AMAP

19
ood flow restriction*
you can get at least 20-30 reps with for your first set. Take the wraps off between sets

ood flow restriction*

you can get at least 20-30 reps with for your first set. Take the wraps off between sets

ood flow restriction*

20
 you can get at least 20-30 reps with for your first set. Take the wraps off between sets

OUT blood flow restriction

you can get at least 15-20 reps with for your first set.

21
 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Bench Press Warm Up Close Grip Bench Warm Up

80% 240 4 5 12RM
85% 255 2 3 12RM
Weighted dips 10RM 1 10 Bodyweight pushups
10RM 3 8 DB curl 30RM
Triceps extensions of your choice 4 8 DB rolling triceps extensions 30RM
DB press 4 8 DB fly 30RM
Curls/pullups/pulldowns of your choice 4 10

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

80% 240 2 5 10RM
85% 255 4 3 10RM
Weighted dips 8RM 1 8 Bodyweight pushups
8RM 3 6 DB curl 30RM
Triceps extensions of your choice Heavier 3 8 DB rolling triceps extensions 30RM
DB press Heavier 3 8 DB fly 30RM
Curls/pullups/pulldowns of your choice Heavier 3 10

22
Week 3 Bench Press Warm Up Close Grip Bench Warm Up
85% 255 3 3 8RM
90% 270 3 1 8RM
Weighted dips 6RM 1 6 Bodyweight pushups
6RM 3 4-5 DB curl 30RM
Triceps extensions of your choice Heavier 3 6 DB rolling triceps extensions 30RM
DB press Heavier 3 6 DB fly 30RM
Curls/pullups/pulldowns of your choice Heavier 3 8

Week 4 Bench Press Warm Up Bench Warm Up

70% 210 5 3 New 1RM
Weighted dips 6RM 3 3 Bodyweight pushups
Triceps extensions of your choice W1 Weight 3 6 DB curl 20RM
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM
Curls/pullups/pulldowns of your choice W1 Weight 3 8 DB fly 20RM

23
Sets Reps

Max 300
1 12 Rounding 2.5
3 8 - 10
2 AMAP
2 AMAP Circuit with blood flow restriction*
2 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
2 AMAP

1 10
4 6-8
3 AMAP
3 AMAP Circuit with blood flow restriction*
3 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
3 AMAP

24
1 8
5 5-6
4 AMAP
4 AMAP Circuit with blood flow restriction*
4 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
4 AMAP

1 1
1 AMAP
3 AMAP Circuit WITHOUT blood flow restriction
3 AMAP *Pick weights you can get at least 15-20 reps with for your first set.
3 AMAP

25
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Bench Press Warm Up Bench Press Warm Up

70% 210 2 8 75% 225 2 6
70% 210 1 AMAP 75% 225 1 AMAP

Week 2 Bench Press Warm Up Bench Press Warm Up

If you got 8 or fewer reps If you got 6 or fewer reps

on your AMAP set, then
stick with the same weight
from the prior week. If
you got 9 or 10 reps,
increase by 5 pounds. If
you got 11 or 12 reps,
increase by 10 pounds. If
you got more than 12 reps,
increase by 15 pounds.
on your AMAP set, then
stick with the same weight
from the prior week. If
you got 7 or 8 reps,
increase by 5 pounds. If
you got 9 or 10 reps,
increase by 10 pounds. If
you got more than 10 reps,
2 8 increase by 15 pounds. 2 6
1 AMAP 1 AMAP

26
27
Day 3 Weight Sets Reps

Bench Press Warm Up Max 300

80% 240 2 4 Rounding 2.5
80% 240 1 AMAP

Bench Press Warm Up

If you got 4 or fewer reps

on your AMAP set, then
stick with the same weight
from the prior week. If
you got 5 or 6 reps,
increase by 5 pounds. If
you got 7 or 8 reps,
increase by 10 pounds. If
you got more than 8 reps,
increase by 15 pounds. 2 4
1 AMAP

28
29
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Bench Press Warm Up Bench Press Warm Up

75% 225 5 5 50% 150 1 8

Curls 4 10 - 12 60% 180 1 6

70% 210 2 4
80% 240 2 3

Week 2 Bench Press Warm Up Bench Press Warm Up

80% 242.5 4 3 50% 152.5 1 8

75% 227.5 3 6 60% 182.5 2 6

Curls 4 10 - 12 70% 212.5 2 5
75% 227.5 2 4
80% 242.5 3 3

Week 3 Bench Press Warm Up Bench Press Warm Up

30
 85% 262.5 4 3 50% 155 1 8

75% 232.5 3 8 60% 185 2 6

Curls 4 10 - 12 70% 215 2 5
80% 247.5 2 3
90% 277.5 2 1

Week 3 Bench Press Warm Up Bench Press Warm Up

80% 250 3 2 50% 157.5 1 5

75% 235 3 5 60% 187.5 1 4

Curls 4 10 - 12 70% 220 1 3
75% 235 2 3
80% 250 2 2

31
Day 3 Weight Sets Reps

Bench Press Warm Up W1 Max 300

80% 240 1 AMAP Rounding 2.5
If you get less than 8 reps, keep the
same max for next week. 9-11;
increase max by 5 pounds, 12+;
increase max by 10 pounds
Curls/pullups/pulldowns of your choice 3 8

Bench Press Warm Up W2 Max 305

80% 242.5 1 AMAP
If you get less than 8 reps, keep the
same max for next week. 9-11;
increase max by 5 pounds, 12+;
increase max by 10 pounds
Curls/pullups/pulldowns of your choice 4 8

Bench Press Warm Up W3 Max 310

32
80% 247.5 1 AMAP
If you get less than 8 reps, keep the
same max for next week. 9-11;
increase max by 5 pounds, 12+;
increase max by 10 pounds
Curls/pullups/pulldowns of your choice 5 8

Bench Press Warm Up W4 Max 315

85% 267.5 1 AMAP
If you get 5-6, bump your max up 5
pounds. If you get 7+, bump your max
up 10 pounds
Or work up to new 1RM 1RM 1 AMAP
Curls/pullups/pulldowns of your choice 2 8

33
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Bench Press Warm Up Bench Press Warm Up

75% 225 5 5 50% 150 1
Close Grip Bench (based on 1rm bench press) 60% 180 1
60% 180 2 8 70% 210 1
60% 180 1 AMAP 80% 240 1
Curls 4 10 - 12 85% 255 2

Week 2 Bench Press Warm Up Bench Press Warm Up

80% 240 4 3 50% 150 1
75% 225 3 6 60% 180 1
Close Grip Bench (based on 1rm bench press) 70% 210 1
65% 195 2 6 75% 225 1
65% 195 1 AMAP 80% 240 1
Curls 4 10 - 12 85% 255 2

Week 3 Bench Press Warm Up Bench Press Warm Up

85% 255 4 3 50% 150 1
70% 210 3 8 60% 180 1

34
 Close Grip Bench (based on 1rm bench press) 70% 210 1
70% 210 2 4 75% 225 1
70% 210 1 AMAP 80% 240 1
Curls 4 10 - 12 85% 255 2
90% 270 2

Week 4 Bench Press Warm Up Bench Press Warm Up

80% 240 3 2 50% 150 1

70% 210 3 5 60% 180 1

Close Grip Bench (based on 1rm bench press) 70% 210 1
75% 225 3 3 75% 225 2
Curls 4 10 - 12 80% 240 2

35
Reps Day 3 Weight Sets Reps

Bench Press Warm Up Max 300

8 80% 240 2 3 Rounding 2.5
6 Triceps extensions of your choice 3 8
4 DB press, flyes, dips, or pec dec 3 12
3 Curls/pullups/pulldowns of your choice 3 8
1

Bench Press Warm Up

8 80% 240 3 4
6 Triceps extensions of your choice 4 8
5 DB press, flyes, dips, or pec dec 4 12
4 Curls/pullups/pulldowns of your choice 4 8
3
2

Bench Press Warm Up

8 80% 240 5 4
6 Triceps extensions of your choice 5 8

36
5 DB press, flyes, dips, or pec dec 5 12
4 Curls/pullups/pulldowns of your choice 5 8
3
2
1

Bench Press Warm Up

5 85% 255 1 AMAP
AMAP - if you get 5-6, bump
your max up 5 pounds. If you
get 7+, bump your max up 10
4 pounds
3 Triceps extensions of your choice 2 8
3 DB press, flyes, dips, or pec dec 2 12
2 Curls/pullups/pulldowns of your choice 2 8

37
 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Bench Press Warm Up Bench Press Warm Up

75% 225 5 5 50% 150
Close Grip Bench (based on 1rm bench press) 60% 180
60% 180 2 8 70% 210
60% 180 1 AMAP 80% 240
Curls 4 10 - 12 85% 255
80% 240
70% 210
60% 180
50% 150

Week 2 Bench Press Warm Up Bench Press Warm Up

80% 240 4 3 50% 150
75% 225 3 6 60% 180
Close Grip Bench (based on 1rm bench press) 70% 210
65% 195 2 6 75% 225
65% 195 1 AMAP 80% 240
Curls 4 10 - 12 85% 255

38
 80% 240
70% 210
60% 180
50% 150

Week 3 Bench Press Warm Up Bench Press Warm Up

85% 255 4 3 50% 150
70% 210 3 8 60% 180
Close Grip Bench (based on 1rm bench press) 70% 210
70% 210 2 4 75% 225
70% 210 1 AMAP 80% 240
Curls 4 10 - 12 85% 255
90% 270

Week 4 Bench Press Warm Up Bench Press Warm Up

80% 240 3 2 50% 150

70% 210 3 5 60% 180

Close Grip Bench (based on 1rm bench press) 70% 210
75% 225 3 3 75% 225
Curls 4 10 - 12 80% 240
70% 210
60% 180
50% 150

39
Sets Reps Day 3 Weight Sets Reps

Bench Press Warm Up Max 300

1 8 80% 240 2 3 Rounding 2.5
1 6 Triceps extensions of your choice 3 8
1 4 DB press, flyes, dips, or pec dec 3 12
1 3 Curls/pullups/pulldowns of your choice 3 8
2 1
1 4
1 6
1 8
1 10

Bench Press Warm Up

1 8 80% 240 3 4
1 6 Triceps extensions of your choice 4 8
1 5 DB press, flyes, dips, or pec dec 4 12
1 4 Curls/pullups/pulldowns of your choice 4 8
1 3
2 2

40
1 4
1 7
1 10
1 12

Bench Press Warm Up

1 8 80% 240 5 4
1 6 Triceps extensions of your choice 5 8
1 5 DB press, flyes, dips, or pec dec 5 12
1 4 Curls/pullups/pulldowns of your choice 5 8
1 3
2 2
2 1

Bench Press Warm Up

1 5 85% 255 1 AMAP
AMAP - if you get 5-6, bump
your max up 5 pounds. If you
get 7+, bump your max up 10
1 4 pounds
1 3 Triceps extensions of your choice 2 8
2 3 DB press, flyes, dips, or pec dec 2 12
2 2 Curls/pullups/pulldowns of your choice 2 8
1 4
1 6
1 8

41
 Day 1 Weight Sets Reps Rounding

Week 1 Squat Warm Up W1 Max

If you get 10 or less, keep your max the same next week. If
you get 11-12, bump your max up 5 pounds for next week.
75% 300 1 AMAP If you get 13+, bump your max up 10 pounds for next week

subtract 2 reps from AMAP set (so if you did 11, you're
75% 300 3 AMAP -2 doing sets of 9), and do 3 more sets with the same weight.

Week 2 Squat Warm Up W2 Max

If you get 8 or less, keep your max the same next week. If
you get 9-10, bump your max up 5 pounds for next week.
80% 320 1 AMAP If you get 11+, bump your max up 10 pounds for next week

subtract 2 reps from AMAP set (so if you did 8, you're

80% 320 3 AMAP -2 doing sets of 6), and do 3 more sets with the same weight.

Week 3 Squat Warm Up W3 Max

If you get 5 or less, keep your max the same next week. If
you get 6-7, bump your max up 5 pounds for next week. If
85% 340 1 AMAP you get 8+, bump your max up 10 pounds for next week

42
 subtract 2 reps from AMAP set (so if you did 6, you're
85% 340 3 AMAP -2 doing sets of 4), and do 3 more sets with the same weight.

Week 4 Squat Warm Up W4 Max

New 1RM 1 1
70% 280 3 10

43
2.5

400

405

410

44
415

45
46
47
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

75% 300 1 AMAP

75% 300 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 2 10 - 12
Hip thrust or glute bridge 2 10 - 12

Week 2 Squat Warm Up

85% 340 1 AMAP

85% 340 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

48
Week 3 Squat Warm Up
80% 322.5 1 AMAP

80% 322.5 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

Week 4 Squat Warm Up

New 1RM 1 1
70% 282.5 3 10

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 1 15 - 20
Hip thrust or glute bridge 1 15 - 20

49
 Rounding 2.5

W1 Max 400
Shoot for 10+
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9), and do 5
more sets with the same weight.

If you get 5 or less, keep you max the same next week. If
you get 6-7, bump your max up 5 pounds for next week. If
you get 8+, bump your max up 10 pounds for next week
subtract 2 reps from AMAP set (so if you did 6, you're doing
sets of 4), and do 5 more sets with the same weight.

50
 W3 Max 405
Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing
sets of 6), and do 5 more sets with the same weight.

51
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

75% 300 1 AMAP

75% 300 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 2 Squat Warm Up

80% 320 1 AMAP

80% 320 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

52
Week 3 Squat Warm Up
85% 340 1 AMAP

85% 340 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 5 10 - 12
Hip thrust or glute bridge 5 10 - 12

Week 4 Squat Warm Up

New 1RM 1 1
70%
Quad-dominant accessory of your choice (leg press, 280 3 10
weighted step up, weighted lunge, hack squat, etc.) 2 15 - 20
Hip thrust or glute bridge 2 15 - 20

53
 Rounding 2.5

Max 400
Shoot for 10+
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9). Rest 2 minutes between
sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't
hit the target number of reps.

Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6).
Rest 2 minutes between sets if you squat less than 400, and 3 minutes if
you squat more than 400. Do sets until you can't hit the target number
of reps.

54
Shoot for 5+
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4).
Rest 2 minutes between sets if you squat less than 400, and 3 minutes if
you squat more than 400. Do sets until you can't hit the target number
of reps.

55
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Squat Warm Up Squat Warm Up

75% 300 6 6 8RM 1 8
8RM 3 5-6

Week 2 Squat Warm Up Squat Warm Up

80% 320 5 5 5RM 1 5
5RM 3 3-4

Week 3 Squat Warm Up Squat Warm Up

85% 340 3 1 3RM 1 3
3RM 3 1-2

Week 4 Squat Warm Up Squat Warm Up

70% 280 3 3 1RM 1 1

56
Max 400
Rounding 2.5

57
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Squat Warm Up Front Squat Warm Up

80% 320 5 5 8RM 1 8
8RM 3 5-6

Week 2 Squat Warm Up Front Squat Warm Up

85% 340 4 3 5RM 1 5
5RM 3 3-4

Week 3 Squat Warm Up Front Squat Warm Up

90% 360 3 1 3RM 1 3
3RM 3 1-2

Week 4 Squat Warm Up Front Squat Warm Up

New Max 1RM 1 1 New Max 1RM 1 1

58
Max 400
Rounding 2.5

59
 Day 1 Weight Sets Reps Day 2

Week 1 Squat Warm Up Front Squat

80% 320 5 5

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12 Wide Stance, paused squat

Week 2 Squat Warm Up Front Squat

85% 340 4 3

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12 Wide Stance, paused squat

Week 3 Squat Warm Up Front Squat

60
 90% 360 3 1

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 5 10 - 12
Hip thrust or glute bridge 5 10 - 12 Wide Stance, paused squat

Week 4 Squat Warm Up Front Squat

New Max 1RM 1 1 New Max

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 2 15 - 20 Wide Stance, paused squat
Hip thrust or glute bridge 2 15 - 20

61
Weight Sets Reps

Warm Up Max 400

8RM 1 8 Rounding 2.5

8RM 3 5-6
Warm Up
10RM 1 10
10RM 3 7-8

Warm Up
5RM 1 5

5RM 3 3-4
Warm Up
8RM 1 8
8RM 3 5-6

Warm Up

62
 3RM 1 3

3RM 3 1-2
Warm Up
5RM 1 5
5RM 3 3-4

Warm Up
1RM 1 1

Warm Up
10RM 4 5

63
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Squat Warm Up Squat Warm Up

70% 280 2 8 75% 300 2
70% 280 1 AMAP 75% 300 1

Week 2 Squat Warm Up Squat Warm Up

If you got 8 or fewer reps on

your AMAP set, then stick with
the same weight from the prior
week. If you got 9 or 10 reps,
increase by 5 pounds. If you
got 11 or 12 reps, increase by
10 pounds. If you got more
than 12 reps, increase by 15
pounds.
If you got 6 or fewer reps on
your AMAP set, then stick with
the same weight from the prior
week. If you got 7 or 8 reps,
increase by 5 pounds. If you got
9 or 10 reps, increase by 10
pounds. If you got more than
2 8 10 reps, increase by 15 pounds. 2
1 AMAP 1

64
65
Reps Day 3 Weight Sets Reps

Squat Warm Up Max 400

6 80% 320 2 4 Rounding 2.5
AMAP 80% 320 1 AMAP

Squat Warm Up

If you got 4 or fewer reps on

your AMAP set, then stick with
the same weight from the prior
week. If you got 5 or 6 reps,
increase by 5 pounds. If you
got 7 or 8 reps, increase by 10
pounds. If you got more than
6 8 reps, increase by 15 pounds. 2 4
AMAP 1 AMAP

66
67
68
69
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Low Bar Squat Warm Up Front Squat Warm Up

Work up to a heavy set of 6
10RM 1 10 at RPE 8 1
Do sets of 6 until it reaches
10RM 3 7-8 RPE 9

Week 2 Low Bar Squat Warm Up Front Squat Warm Up

Work up to a heavy set of 4
8RM 1 8 at RPE 8 1
Do sets of 4 until it reaches
8RM 3 5-6 RPE 9

Week 3 Low Bar Squat Warm Up Front Squat Warm Up

Work up to a heavy set of 2
5RM 1 5 at RPE 8 1
Do sets of 2 until it reaches
5RM 3 3 RPE 9

Week 4 Low Bar Squat Warm Up Front Squat Warm Up

3RM 1 3 75% of last week's 2rm 4

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*Plug your 3rm into a rep max
calculator, and adjust your max
accordingly for the next month

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Reps Day 3 Weight Sets Reps

Paused, beltless Olympic Squat Warm Up Max 400

6 50% 200 6 5 Rounding 2.5

6 *Based on low bar, belted max

Paused, beltless Olympic Squat Warm Up

4 55% 220 6 4

4 *Based on low bar, belted max

Paused, beltless Olympic Squat Warm Up

2 60% 240 6 3

2 *Based on low bar, belted max

Paused, beltless Olympic Squat Warm Up

3 65% 260 6 2

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*Based on low bar, belted max

73
74
75
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 500

Heavy set of 10 with no technical breakdown (add weight slowly

working up. Accumulating some fatigue and hitting a lower
number is okay) 1 10 Rounding 2.5
Same weight 3 5

Week 2 Deadlift (primary stance) Warm Up

Heavy set of 8 with no technical breakdown (add weight slowly

working up. Accumulating some fatigue and hitting a lower
number is okay) 1 8
Same weight 3 4

Week 3 Deadlift (primary stance) Warm Up

Heavy set of 5 with no technical breakdown (add weight slowly

working up. Accumulating some fatigue and hitting a lower
number is okay) 1 5
Same weight 3 2

Week 4 Deadlift (primary stance) Warm Up

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Heavy set of 3 with no technical breakdown (add weight slowly
working up. Accumulating some fatigue and hitting a lower
number is okay) 1 3
Same weight 3 1

After week 4, start back over, and try to increase weight for each
week, maintaining good form.

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78
79
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 500

80% 400 4 5 Rounding 2.5
60% 300 6 3 EMOM

Barbell or dumbbell rows 3 10

Week 2 Deadlift (primary stance) Warm Up

90% 450 2 1
85% 425 3 3
65% 325 6 3 EMOM
Barbell or dumbbell rows 4 10

Week 3 Deadlift (primary stance) Warm Up

70% 350 6 3 EMOM

Barbell or dumbbell rows 3 8

Week 4 Deadlift (primary stance) Warm Up

New Max 1 1

80
81
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 500

80% 400 4 5 Rounding 2.5
60% 300 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 8
Row 3 10
Shrug 3 10
Hip Thrust 3 10

Week 2 Deadlift (primary stance) Warm Up

90% 450 2 1
85% 425 3 3
65% 325 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 6
Row 4 10
Shrug 4 10
Hip Thrust 4 10

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Week 3 Deadlift (primary stance) Warm Up
70% 350 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 4
Row 3 8
Shrug 3 8
Hip Thrust 3 8

Week 4 Deadlift (primary stance) Warm Up

New Max 1 1

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84
85
 Day 1 Weight Sets Reps Day 2

Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance)

Work up to a heavy, but not max set
of 5 1 5
*you should have 2-3 solid reps in the tank
Same Weight 2 3 at the end of each set

Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance)

5-10 pounds heavier than last week 1 5
*same weight as week 1 for the first set,
adding 5-10 pounds for each additional set
if the preceding set left you with more than
Same Weight 3 3 2 solid reps in the tank

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance)

5-10 pounds heavier than last week 1 5
*same weight as week 1 for the first set,
adding 5-10 pounds for each additional set
if the preceding set left you with more than
Same Weight 4 3 2 solid reps in the tank

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance)

86
30% lighter than your top set of 5
from last week 4 3 New 1rm with no form deviations

87
Weight Sets Reps

Warm Up Max 500

2 6 Rounding 2.5

Warm Up
3 6

Warm Up
5 5

Warm Up

88
1 1

89
 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

75% 375 8 3 *first set should be an 8 RPE
RDL 3 8
Barbell or dumbbell row 4 8

Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

80% 400 6 3 *same weight as week 1
RDL 4 8
Barbell or dumbbell row 4 10

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

85% 425 4 3 *same weight as week 1
RDL 5 8
Barbell or dumbbell row 4 12

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

65% 325 4 3 New 1rm with no form deviations
RDL 2 8
Barbell or dumbbell row 2 8

90
91
Sets Reps

Max 500
3 6 Rounding 2.5

4 6

5 6

1 1

92
93
 Day 1 Weight Sets Reps Day 2

Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance)

75% 375 8 3
RDL 3 8 Rack pull (bar starts 3-5 inches off the ground)
Barbell or dumbbell row 4 8 85%

Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance)

80% 400 6 3 *same weight as week 1
RDL 4 8 Rack pull (bar starts 3-5 inches off the ground)
Barbell or dumbbell row 4 10 90%

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance)

85% 425 4 3 *same weight as week 1
RDL 5 8 Rack pull (bar starts 3-5 inches off the ground)
Barbell or dumbbell row 4 12 95%

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance)

65% 325 4 3 New 1rm with no form deviations
RDL 2 8
Barbell or dumbbell row 2 8

94
95
Weight Sets Reps

Warm Up Max 500

8 RPE 2 6 Rounding 2.5
Warm Up
425 5 5

Warm Up
3 6
Warm Up
450 4 3

Warm Up
5 5
Warm Up
475 3 2

Warm Up
1 1

96
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 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

60% 300 15 1 70% 350 10 1

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

65% 325 15 1 75% 375 10 1

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

55% 275 15 1 65% 325 10 1

98
Day 3 Weight Sets Reps

Deadlift (primary stance) Warm Up Max 500

80% 400 5 1 Rounding 2.5

Deadlift (primary stance) Warm Up

85% 425 5 1

Deadlift (primary stance) Warm Up

90% 450 1 1
95% 475 1 1
Keep working up to a max New 1RM 1 1
STOP AS SOON AS THERE'S ANY FORM DEVIATION

99
100
 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
80% 400 4 4 60% 300

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
85% 425 3 3 60% 300

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
90% 450 2 1 60% 300

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
New 1RM 1 1 60% 300
*if you're unused to training beltless,
50-55% may be more appropriate

101
Sets Reps Day 3 Weight Sets Reps

Barbell or dumbbell row 3 8 Max 500

10 1 EMOM Hip Thrusts or Glute Bridges 3 10 Rounding 2.5

Barbell or dumbbell row 4 8

15 1 EMOM Hip Thrusts or Glute Bridges 4 10

Barbell or dumbbell row 4 10

10 1 EMOM Hip Thrusts or Glute Bridges 4 12

Barbell or dumbbell row 5 10

20 1 EMOM Hip Thrusts or Glute Bridges 5 12

102
103
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
80% 400 5 4 60% 300 15

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
85% 425 4 3 60% 300 20

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
90% 450 3 1 60% 300 10

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
New 1RM 1 1 60% 300 25
*if you're unused to training beltless,
50-55% may be more appropriate

104
105
Reps Day 3 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 500

1 EMOM 2 6 Rounding 2.5
Barbell or dumbbell row 3 8
Hip Thrusts or Glute Bridges 3 10

Deadlift (opposite stance) Warm Up

1 EMOM 3 6
Barbell or dumbbell row 4 8
Hip Thrusts or Glute Bridges 4 10

Barbell or dumbbell row 4 10

1 EMOM Hip Thrusts or Glute Bridges 4 12

Deadlift (opposite stance) Warm Up

1 EMOM 4 6

Barbell or dumbbell row 5 10

Hip Thrusts or Glute Bridges 5 12

106
107
108
109
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
80% 400 6 4 60% 300 20

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
85% 425 5 3 60% 300 25

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
90% 450 4 1 60% 300 15

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
New 1RM 1 1 60% 300 30
*if you're unused to training beltless, 50-55% may be more appropriate

110
 Reps Day 3 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 500

1 EMOM 3 6 Rounding 2.5
Barbell or dumbbell row 3 8
Hip Thrusts or Glute Bridges 3 10

Deadlift (opposite stance) Warm Up

1 EMOM 4 6
Barbell or dumbbell row 4 8
Hip Thrusts or Glute Bridges 4 10

Barbell or dumbbell row 4 10

1 EMOM Hip Thrusts or Glute Bridges 4 12

Deadlift (opposite stance) Warm Up

1 EMOM 5 6
5% may be more appropriate Barbell or dumbbell row 5 10
Hip Thrusts or Glute Bridges 5 12

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