Read These First!!!: GZCLP 3 or 4-Day (12 Week) v4.5b5 by /u/blacknoir (Last Updated 1/30/20)

GZCLP 3 or 4-Day (12 Week) v4.
5b5 by /u/Blacknoir
READ THESE FIRST!!!

https://saynotobroscience.com/gzclp-infographic/
https://swoleateveryheight.blogspot.com/2016/02/gzcl-applications-adaptations.html
https://www.reddit.com/r/gzcl/wiki/gzclp
These 3 links contain the answers to frequently asked questions about rep schemes, "failure", and
selecting the correct T2 and T3 exercises.
How the Program Works
Tier 1 Lift Progression
Start with three reps for five sets (or 3 sets of 5 reps using the modified rep scheme), with your last set AMRAP
(5x3+ or 3x5+), adding weight workout to workout.
When base volume of 15 is missed (because you did not think you could do 1-2 more, not because of actual
failure), then you will drop to 6 sets of 2 (or 4 sets of 3 reps), last set AMRAP (6x2+ or 4x3+) at the SAME
WEIGHT.
This would start progression again, adding weight workout to workout until failure to achieve base volume of
12. Once failure with 6x2+ (4x3+) occurs then the reps would drop a third step to one rep per set for 10 sets
(or 5 sets of 2 reps), last set AMRAP (10x1+ or 5x2+). Continue to add weight workout to workout.
When failure to reach base volume of 10 occurs, your next cell will say "Retest". During that week, you're
trying to find your new 5RM. Start with the bar, do 5 reps (or maybe a few more if you feel like it). Throw on
some more weight, do 5 reps. Throw on some more weight, do 5 reps. The bar starts to get kinda heavy so
you start making smaller jumps. You finally get to a set that is pretty damn hard, but you do it. Take that
number, multiply it by .85, and put it in the NEXT week, where it says "Wgt".
Progress 3 sets of 10 reps (3x10) (or 4 sets of 8 reps (4x8) using the modified rep scheme), adding weight
workout to workout, until failure to reach base volume of 30 reps (32 modified). When failure to reach base
volume occurs, drop to 3 sets of 8 (4x6 modified) and continue to add weight. This, too, will eventually end
with failure to reach base volume of 24. Once 3x8 (4x6) is not able to be achieved, drop to 3x6 (4x4 modified).
Once failure to reach base volume of 18 (16), you RESET back to 3x10 (4x8 modified), at a slightly heavier
weight than your previous 3x10 (or 4x8).
When this happens, enter your new weight in the cell that says "Reset". You do NOT "Retest" as you do with
T1 lifts.
Progress 3 sets of 15 reps (or 4 sets of 12 modified), with your last set AMRAP (3x15+/4x12+). Once the weight
can be lifted at 15/15/25 (or 12/12/12/18 modified), an increase in weight should occur. Be modest in this
progression as T3 movements will have lower thresholds of weight increases.
Thanks to /u/GZCL for this amazing program, the original author of the Liftvault 3 D
Visit us on Reddit - /r/gz
b5 by /u/Blacknoir (Last Updated 1/30/20)
Gender XY <- Dropdown
3 Day or 4 Day 4 <- Dropdown
Lbs or Kg Kg <- Dropdown
1
General Options Microplates? No <- Dropdown
Bar Weight 20 Kg / 45 Lb <- Dropdown
AMRAP Weight Progress same amount each session (Column N)
5 Increases Default
3 42 Starting Weight in Kg
Rep Scheme
Lift
Day 1
Squat 90 Modified 3x5+ > 4x3+ > 5x2+
Incline Bench 65 Default 3x10 > 3x8 > 3x6
Opt Tier 2 Bw Default 3x10 > 3x8 > 3x6
Opt Tier 3 Bw Default 3x15+ > 25 Prog
Opt Tier 3 Default 3x15+ > 25 Prog
Rear Delt Flye 6 Default 3x15+ > 25 Prog
Opt Tier 3 Modified 4x12+ > 18 Prog
Day 2
OHP 55 Modified 3x5+ > 4x3+ > 5x2+
Custom 2 70 Default 3x10 > 3x8 > 3x6
Opt Tier 2 Modified 4x8 > 4x6 > 4x4
Modified 4x12+ > 18 Prog
Skull Crusher Modified 4x12+ > 18 Prog
Bicep Curls Modified 4x12+ > 18 Prog
Lateral Raises 10 Default 3x15+ > 25 Prog
Day 3
Custom 1 70 Modified 3x5+ > 4x3+ > 5x2+
Squat 80 Default 3x10 > 3x8 > 3x6
Opt Tier 2 Bw Default 3x10 > 3x8 > 3x6
Default 3x15+ > 25 Prog
Rear Delt Flye Default 3x15+ > 25 Prog
Day 4
Custom 3 75 Default 5x3+ > 6x2+ > 10x1+
OHP 50 Default 3x10 > 3x8 > 3x6
Opt Tier 2 Modified 4x8 > 4x6 > 4x4
Opt Tier 3 Default 3x15+ > 25 Prog
Skull Crusher Modified 4x12+ > 18 Prog
Bicep Curls Modified 4x12+ > 18 Prog
Lateral Raises 10 Default 3x15+ > 25 Prog
l author of the Liftvault 3 Day spreadsheet for inspiration, and especially /r/gzcl for all the support you've given me!
Visit us on Reddit - /r/gzcl - for more great information!
Getting Started!
STOP: Read the Stuff to the left first. Seriously.
1. Select your Options: Select your genetic chromosomal "Gender", 3 or 4

Day (per week) program, Whether you lift in Lbs or Kg, if you use
Microplates, and your default Bar Weight. Finally, choose your AMRAP
weight increase scheme (applies when you're at 5x3+/3x5+ only). If
selecting Default, you will progress the same amount each successful
session, no matter how many reps you do on your AMRAP set. If selecting
Modified, you will go up in weight based upon the number of reps you do
in the AMRAP set.
[ NOTE: If you're using Google Sheets, be advised that it doesn't do macros well, and so some tabs
might not be hidden. You have the option of either Hiding or Deleting the Weekly tabs you aren't
using. It won't mess anything up ]
Increment
5
5
2. Choose Your Exercises via the dropdowns in Column I:
5 Enter all 4 days. The beginner program from
https://www.reddit.com/r/gzcl/wiki/gzclp#wiki_the_split is included here,
but you can customize any and all lifts (T1/T2/T3) as you please, and have
up to two T2 and four T3 lifts per session. If you want to add the optional
T2 lift to any day, choose your lift from the drop down menu - same with
the T3 lifts. If you want to add a custom T2 or T3 lift, add it in the
Increment Dropdowns tab
5
5
3. Enter your starting weights for your main lifts in Column J.

5 General Guidelines: Tier 1 - 85% of your current 5RM should be used (use
a calculator). Tier 2 - Play it smart and start LOW as this is higher volume.
Tier 3 - Again, play it smart. For dumbbell weights, enter only the weight
of ONE dummbell (i.e., if you're lifting 2 25-pound dummbells, enter '25'.)
Increment
5
5
4. Select your Rep Scheme for each lift in Column K
T1 Rep Scheme can be either Default (5x3>6x2>10x1) or Modified
5 (3x5>4x3>5x2). T2 Rep Scheme can be either Default (3x10>3x8>3x6) or
Modified (4x8>4x6,4x4). T3 Rep Scheme can be either Default (3x15+ -
progression at 25 reps) or Modified (4x12+ - progression at 18 reps).
[ There are twp schools of thought here. Some folks like more sets and less reps, some
less sets and more reps. There's no right or wrong, just preference. ]
Increment
5
5
5. Finally, enter (for each lift) how much weight you want to increase
5 session to session. If you selected Default for AMRAP Weight Increase in
Step 1 above, fill in Column N only. If you selected the Modified Option
for AMRAP Weight Increase above, enter how much you want your weight
to increment, based upon the number of reps you do in the AMRAP set for
your Tier 1, in Columns N-P.
IMPORTANT: For dumbbells, use 5lb increments
session to session. If you selected Default for AMRAP Weight Increase in
Step 1 above, fill in Column N only. If you selected the Modified Option
for AMRAP Weight Increase above, enter how much you want your weight
to increment, based upon the number of reps you do in the AMRAP set for
your Tier 1, in Columns N-P.
IMPORTANT: For dumbbells, use 5lb increments
ou've given me!

That's it! Go to Week 1 and start lifting!
I'm on reddit - /u/Blacknoir - if you have any questions.
Aloha from beautiful O'ahu, Hawaii!
ed!
eft first. Seriously.
hromosomal "Gender", 3 or 4
ift in Lbs or Kg, if you use
Finally, choose your AMRAP
ou're at 5x3+/3x5+ only). If
me amount each successful
n your AMRAP set. If selecting
on the number of reps you do
et.
esn't do macros well, and so some tabs
or Deleting the Weekly tabs you aren't
ng up ]
pdowns in Column I:
r program from
wiki_the_split is included here,
2/T3) as you please, and have
you want to add the optional
drop down menu - same with
T2 or T3 lift, add it in the
b
r main lifts in Column J.

rent 5RM should be used (use
LOW as this is higher volume.
eights, enter only the weight
pound dummbells, enter '25'.)
ch lift in Column K
x3>6x2>10x1) or Modified
er Default (3x10>3x8>3x6) or
an be either Default (3x15+ -
+ - progression at 18 reps).
like more sets and less reps, some
wrong, just preference. ]
weight you want to increase

or AMRAP Weight Increase in
elected the Modified Option
w much you want your weight
s you do in the AMRAP set for
ns N-P.
e 5lb increments
or AMRAP Weight Increase in
elected the Modified Option
w much you want your weight
s you do in the AMRAP set for
ns N-P.
e 5lb increments
d start lifting!
have any questions.
hu, Hawaii!
3-Day GZCLP Progress Chart
P Progress Chart
4-
4-Day GZCLP Progress Chart
Day 1 Est 1RM Squat
Exercise Kg SxR Warmup Set 1 Set 2 Set 3 Set 4
Squat 90 3x5+ 55 62.5 77.5
Incline Bench 65 3x10 40 45 55 10 10 10

Bw 3x10 ### ### ###
Opt Tier 3 Bw 3x15+ 0 0 0
0 3x15+ 0 0 0
Rear Delt Flye 6 3x15+ 0 0 0
0 4x12+ 0 0 0
Day 2 Est 1RM OHP

OHP 55 3x5+ 32.5 37.5 47.5
Custom 2 70 3x10 42.5 50 60

0 4x8 0 0 0
0 0 4x12+ 0 0 0
Skull Crusher 0 4x12+ 0 0 0
Bicep Curls 0 4x12+ 0 0 0
Lateral Raises 10 3x15+ 0 0 0
Day 3 Est 1RM Custom 1

Custom 1 70 3x5+ 42.5 50 60
Squat 80 3x10 47.5 55 67.5

Bw 3x10 ### ### ###
0 0 3x15+ 0 0 0
0 4x12+ 0 0 0
Rear Delt Flye 0 3x15+ 0 0 0
0 4x12+ 0 0 0
Set 5 Set 6
T1
120 Seconds
Rest T2
90 Seconds
Rest T3
Set 5 Set 6
120 Seconds
Rest
90 Seconds
Rest
Set 5 Set 6
120 Seconds
Rest
90 Seconds
Rest
Optional: Go to the BarCalc Plates (Each Side) with a 20 Kg Bar
Tab and enter available # 25 20 15 10 5 2.5 2 1.5 1.25
of plates
0 1 1 0 0 0 0 0 0
T1
Enter How Many Reps you 0 1 0 0 0 1 0 0 0

T2
do per set in the colored #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
cells only (not the gray
ones!)
T3
Plates (Each Side) with a 20 Kg Bar

25 20 15 10 5 2.5 2 1.5 1.25
0 0 1 0 0 1 0 0 0
0 1 0 0 1 0 0 0 0
0 0 0 0 0 0 0 0 0
A Note about Bar Loading:
The Bar loading calculator
only works with the weights
you have. In other words,
sometimes the total
between the Weight
column and the calculator
won't perfectly match. Ex: Plates (Each Side) with a 20 Kg Bar
You're supposed to lift
100lbs today, but you don't 25 20 15 10 5 2.5 2 1.5 1.25
have any 2.5lb weights. The 0 1 0 0 1 0 0 0 0
calculator will suggest one
25lb plate (95lbs).
0 1 0 1 0 0 00 0
#N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 0
0 0 0 0
#N/A #N/A #N/A #N/A
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 0
0 0 0 0
0 0 0 0
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 0
0 0 0 0
#N/A #N/A #N/A #N/A
Day 1 Est 1RM Squat 119.97
Exercise Kg SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5
Squat 90 3x5+ 55 62.5 77.5 5 5 10
Incline Bench 65 3x10 40 45 55 10 10 6(60) 120 Seconds

Chin-ups(Superset w/ incline) Bw 3x10 ### ### ### 10 10 5 Rest
3x15+ 0 0 0
Horizontal Row(Superset w/ RD Fly) 0 3x15+ 0 0 0X X X 90 Seconds
Rear Delt Flye 6 3x15+ 0 0 0 15 X X Rest
0 4x12+ 0 0 0
Day 2 Est 1RM OHP 69.652

OHP 55 3x5+ 32.5 37.5 47.5 5 5 8
Custom 2(RDL) 70 3x10 42.5 50 60 10 10 10 120 Seconds

0 4x8 0 0 0 Rest
0 4x12+ 0 0 0
Skull Crusher 0 4x12+ 0 0 0 10 12 12 18 90 Seconds
Bicep Curls(Superset w/ Skull Crushers) 0 4x12+ 0 0 0 10 12 12 18 Rest
Lateral Raises 10 3x15+ 0 0 0 15 15 18
Day 3 Est 1RM stom 1(Incline Bench) 88.648

Custom 1(Incline Bench) 70 3x5+ 42.5 50 60 5 5 8
Squat 80 3x10 47.5 55 67.5 10 10 10 120 Seconds

Chin-ups Bw 3x10 ### ### ### 10 10 5 Rest
0 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
Rear Delt Flye 0 3x15+ 0 0 0 15 15 15 Rest
0 4x12+ 0 0 0
Day 4 Est 1RM Custom 3(Snatch Pull) 87.488

Custom 3(Snatch Pull) 75 5x3+ 45 52.5 65 3 3 3 3 5
OHP 50 3x10 30 35 42.5 10 10 6 120 Seconds

0 4x8 0 0 0 Rest
0 3x15+ 0 0 0
Bicep Curls(Superset w/ Skull Crushers) 0 4x12+ 0 0 0 12 12 12 14 Rest
Lateral Raises 10 3x15+ ### 45.89 -278 15 15 22

Estimated IPF Est. Wilks Pts
Enter Your Body Weight (Old/New)
Points
What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-

formula.html
What is Wilks? See https://powerliftingaustralia.com/wilks-formula/

Note: This only works if you have DL/Bench/Squat as T1 lifts
What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-
formula.html
What is Wilks? See https://powerliftingaustralia.com/wilks-formula/
Optional: Go to the BarCalc Plates (Each Side) with a 20 Kg Bar
Set 6 Tab and enter available # 25 20 15 10 5 2.5 2 1.5 1.25
of plates
0 1 1 0 0 0 0 0 0
T1
120 Seconds 0 1 0 0 0 1 0 0 0
Rest T2 Enter How Many Reps you #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
do per set in the colored
cells only (not the gray
90 Seconds ones!)
Rest T3

Set 6 25 20 15 10 5 2.5 2 1.5 1.25
0 0 1 0 0 1 0 0 0
120 Seconds 0 1 0 0 1 0 0 0 0
Rest - - B A R - O N L
90 Seconds
Rest A Note about Bar Loading:
The Bar loading calculator
only works with the weights
you have. In other words,
sometimes the total Plates (Each Side) with a 20 Kg Bar
between the Weight
Set 6 column and the calculator 25 20 15 10 5 2.5 2 1.5 1.25
won't perfectly match. Ex: 0 1 0 0 1 0 0 0 0
You're supposed to lift
100lbs today, but you don't
120 Seconds have any 2.5lb weights. The 0 1 0 1 0 0 0 0 0
Rest calculator will suggest one
25lb plate (95lbs). #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
90 Seconds
Rest

Set 6 25 20 15 10 5 2.5 2 1.5 1.25
0 1 0 0 1 1 0 0 0
120 Seconds 0 0 1 0 0 0 0 0 0
Rest
- - B A R - O N L
90 Seconds
Rest
A Note about Bar Loading: The Bar loading calculator only works with the weight
other words, sometimes the total between the Weight column and the calcula
perfectly match. Ex: You're supposed to lift 100lbs today, but you don't have
weights. The calculator will suggest one 25lb plate (95lbs).
sport/rulescodesinfo/ipf-
.com/wilks-formula/
/Squat as T1 lifts
A Note about Bar Loading: The Bar loading calculator only works with the weight
other words, sometimes the total between the Weight column and the calcula
perfectly match. Ex: You're supposed to lift 100lbs today, but you don't have
weights. The calculator will suggest one 25lb plate (95lbs).
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 -
0 0 0 -
#N/A #N/A #N/A -
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 -
0 0 0 -
Y - - -
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 -
0 0 0 -
#N/A #N/A #N/A -
a 20 Kg Bar
1 0.5 0.25 Weight
0 0 0 -
0 0 0 -
Y - - -
only works with the weights you have. In

eight column and the calculator won't
s today, but you don't have any 2.5lb
one 25lb plate (95lbs).
Day 1 Est 1RM Custom 3 Plates (Each Side) with a 20 Kg Bar
Exercise Kg SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
Custom 3 75 5x3+ 45 52.5 65 0 1 0 0 1 1 0 0 0 0 0 0 0
OHP 50 3x10 30 35 42.5 120 Seconds 0 0 1 0 0 0 0 0 0 0 0 0 0

0 4x8 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
Opt Tier 3 0 3x15+ 0 0 0
Skull Crusher 0 4x12+ 0 0 0 90 Seconds
Bicep Curls 0 4x12+ 0 0 0 Rest
What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-formula.html
Opt Tier 3 10 3x15+ -94.68 34.42 -208 What is Wilks? See https://powerliftingaustralia.com/wilks-formula/
Wilks Pts
Enter Your Body Weight IPF Points
(Old/New)
Day 2 Est 1RM Squat Plates (Each Side) with a 20 Kg Bar
Squat 90 4x3+ 55 62.5 77.5 0 1 1 0 0 0 0 0 0 0 0 0 0
Incline Bench 70 3x10 42.5 50 60 120 Seconds 0 1 0 0 1 0 0 0 0 0 0 0 0

Bw 3x8 ### ### ### Rest #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
Opt Tier 3 Bw 3x15+
0 3x15+ 90 Seconds
Rear Delt Flye 6 3x15+ Rest
0 4x12+
Day 3 Est 1RM OHP Plates (Each Side) with a 20 Kg Bar

OHP 55 4x3+ 32.5 37.5 47.5 0 0 1 0 0 1 0 0 0 0 0 0 0
Custom 2 70 3x8 42.5 50 60 120 Seconds 0 1 0 0 1 0 0 0 0 0 0 0 0

Rest
0 4x6 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 4x12+
Skull Crusher 0 4x12+ 90 Seconds
Bicep Curls 0 4x12+ Rest
Lateral Raises 10 3x15+

Day 1 Est 1RM Squat 120.31
Exercise Kg SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 95 3x5+ 57.5 67.5 80 5 5 8
Incline Bench 65 3x8 40 45 55 10(60) 10(60) 10(60) 120 Seconds

Bw 3x8 ### ### ### 8 8 8 Rest
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
Rear Delt Flye 6 3x15+ 15 15 18 Rest
0 4x12+
Day 2 Est 1RM OHP 79.98

OHP 60 3x5+ 35 42.5 50 5 5 10
Custom 2 75 3x10 45 52.5 65 10 10 10 120 Seconds

0 4x6 0 0 0 Rest
0 0 3x15+ 0 0 0
Skull Crusher 0 3x15+ 0 0 0 12(30) 12(30) 12(30) 12(30) 90 Seconds
Bicep Curls 0 3x15+ 0 0 0 10(30) 10(30) 10(30) 8(30) Rest
Lateral Raises 10 4x12+ 0 0 0 15 15 22
Day 3 Est 1RM Custom 1 94.98

Custom 1 75 3x5+ 45 52.5 65 5 5 8
Squat 85 3x10 50 60 72.5 10 10 10 120 Seconds

Bw 3x8 ### ### ### 9 9 Rest
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0
Day 4 Est 1RM Custom 3 87.992
Custom 3 80 5x3+ 47.5 55 67.5 3 3 3 3 3
OHP 50 3x8 30 35 42.5 8 8 12 120 Seconds

0 4x6 0 0 0 Rest
Opt Tier 3 0 3x15+ 0 0 0

Bicep Curls 0 3x15+ 0 0 0 10 10 10 10 Rest
Lateral Raises 10 3x15+ ### 46.02 -278 15 15 25

Points
25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 1 1 0 0 1 0 0 0 0 0 0 -
0 1 0 0 0 1 0 0 0 0 0 0 -
#N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A -

25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 1 0 0 0 0 0 0 0 0 0 0 -
0 1 0 0 1 1 0 0 0 0 0 0 -
- - B A R - O N L Y - - -

25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 1 0 0 1 1 0 0 0 0 0 0 -
0 1 0 1 0 1 00 0 00 0 -
#N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A -
25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 1 0 1 0 0 0 0 0 0 0 0 -
0 0 1 0 0 0 0 0 0 0 0 0 -
- - B A R - O N L Y - - -
Custom 1 70 4x3+ 42.5 50 60 0 1 0 0 1 0 0 0 0 0 0 0 0
Squat 80 3x8 47.5 55 67.5 120 Seconds 0 1 0 1 0 0 0 0 0 0 0 0 0

Bw 3x8 #VALUE! ### ### Rest #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
0 0 3x15+
0 4x12+ 90 Seconds
0 4x12+

Custom 3 75 6x2+ 45 52.5 65 0 1 0 0 1 1 0 0 0 0 0 0 0
OHP 50 3x8 30 35 42.5 120 Seconds 0 0 1 0 0 0 0 0 0 0 0 0 0

0 4x6 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+ -94.68 34.42 -208
Enter Your Body Weight IPF Points Wilks Pts

(Old/New)
Day 3 Est 1RM Squat Plates (Each Side) with a 20 Kg Bar
Squat 90 5x2+ 55 62.5 77.5 0 1 1 0 0 0 0 0 0 0 0 0 0
Incline Bench 70 3x8 42.5 50 60 120 Seconds 0 1 0 0 1 0 0 0 0 0 0 0 0

Opt Tier 3 Bw 3x15+
0 3x15+ 90 Seconds
0 4x12+
Day 1 Est 1RM Squat 116.65 Plates (Each Side) with
Exercise Kg SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15 10 5
Squat 100 3x5+ 60 70 85 5 5 5 0 2 0 0 0
Incline Bench 65 3x6 40 45 55 8 8 12 120 Seconds 0 1 0 0 0

#VALUE! 3x8 ### ### ### 10 10 8 Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
Rear Delt Flye 6 3x15+ 15(8k) 15(8k) 15(8k) Rest
0 4x12+
Day 2 Est 1RM OHP 75.823 Plates (Each Side) with

OHP 65 3x5+ 40 45 55 5 5 5 0 1 0 0 0
Custom 2 80 3x10 47.5 55 67.5 10 10 10 120 Seconds 0 1 0 1 0

Rest
0 4x4 0 0 0 - - B A R
0 0 3x15+ 0 0 0
Skull Crusher 0 3x15+ 0 0 0 12(30) 12 12 19 90 Seconds
Bicep Curls 0 3x15+ 0 0 0 10(30) 10 10 12 Rest
Lateral Raises 10 4x12+ 0 0 0 15 15 18
Day 3 Est 1RM Custom 1 98.648 Plates (Each Side) with

Custom 1 80 3x5+ 47.5 55 67.5 5 5 7 0 1 0 1 0
Squat 90 3x10 55 62.5 77.5 8 8 8 120 Seconds 0 1 1 0 0

Rest
Bw 3x6 ### ### ### 8(+2) 8 8 #N/A #N/A #N/A #N/A #N/A
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
Rear Delt Flye 0 3x15+ 0 0 0 15(8k) 15 15 Rest
0 4x12+ 0 0 0

Custom 3 85 5x3+ 50 60 72.5 3 3 3 3 3 0 1 0 1 0
OHP 55 3x8 32.5 37.5 47.5 8 8 8 120 Seconds 0 0 1 0 0
0 4x4 0 0 0 Rest - - B A R
Opt Tier 3 0 3x15+ 0 0 0
Skull Crusher 0 3x15+ 0 0 0 12(30k) 12 12 19/22sl 90 Seconds
Lateral Raises 10 3x15+ ### 44.61 -270 15 15 22

Points
Day 4 myoreps: tri pushdowns chest ma30kg 20 5 5 5 5
Hammer Curls DB 10kg 20 5 5 5 4
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
- O N L Y - - -

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
0 0 00 0 0 0 -
#N/A #N/A #N/A #N/A #N/A #N/A #N/A -

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
- O N L Y - - -
Day 1 Est 1RM OHP Plates (Each Side) with a 20 Kg Bar
OHP 55 5x2+ 32.5 37.5 47.5 0 0 1 0 0 1 0 0 0 0 0 0 0
Custom 2 70 3x6 42.5 50 60 120 Seconds 0 1 0 0 1 0 0 0 0 0 0 0 0

0 4x4 0 0 0 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0
0 0 4x12+ 0 0 0

Custom 1 70 5x2+ 42.5 50 60 0 1 0 0 1 0 0 0 0 0 0 0 0
Squat 80 3x6 47.5 55 67.5 120 Seconds 0 1 0 1 0 0 0 0 0 0 0 0 0

0 0 3x15+
0 4x12+ 90 Seconds
0 4x12+

Custom 3 75 5x2+ 45 52.5 65 0 1 0 0 1 1 0 0 0 0 0 0 0
OHP 50 3x6 30 35 42.5 120 Seconds 0 0 1 0 0 0 0 0 0 0 0 0 0

Rest
0 4x4 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+ -94.68 34.42 -208

Wilks Pts
Enter Your Body Weight IPF Points (Old/New)
Day 1 Est 1RM Squat 122.48 Plates (Each Side) with
Squat 105 3x5+ 62.5 72.5 90 5 5 5 0 2 0 0 0
Incline Bench 70 3x6 42.5 50 60 8 8 12 120 Seconds 0 1 0 0 1

#VALUE! #VALUE! ### ### ### 8(+3) 8 8 Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
Rear Delt Flye 6 3x15+ 15(8k) 8 8 Rest
0 4x12+

OHP 70 3x5+ 42.5 50 60 3 3 3 3 0 1 0 0 1
Custom 2 85 3x10 50 60 72.5 10 10 10 120 Seconds 0 1 0 1 0

Rest
Reset Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
Skull Crusher 0 3x15+ 0 0 0 12(30k) 12 12 12 90 Seconds
Lateral Raises 10 4x12+ 0 0 0 X(Inter X X

Custom 1 85 3x5+ 50 60 72.5 5 5 5 0 1 0 1 0
Squat 90 3x8 55 62.5 77.5 8(95k) 8 8 120 Seconds 0 1 1 0 0

Rest
Reset Wgt 0 0 0 8(+4) 8 8 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
Rear Delt Flye 0 3x15+ 0 0 0 15 15 15 Rest
0 4x12+ 0 0 0

Custom 3 90 5x3+ 55 62.5 77.5 3 3 3 3 3 0 1 1 0 0
OHP 60 3x8 35 42.5 50 8 8 4 120 Seconds 0 1 0 0 0
Reset Wgt 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
Day 2 Myo-Reps:
Tríceps Pushdowns Chest Machine 35kg 20 5 5 5 5
DB Hammer Curls 10kg 20 Interrompido pelo zelador corno
Day 5:
Skull Crushers(ss) 30kg 12 12 12 18
Bicep Curls(ss) 30kg 10 10 10 12
Tríceps Pushdowns Chest Machine Myo40kg 20 5 5 5 5
DB Hammer Curls 10kg 20 5 5 5 5
2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0
Day 1 Est 1RM Squat P
Exercise Kg SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20
Squat Retest 5RM 0 0 0 0 0
Incline Bench 70 3x6 42.5 50 60 120 Seconds 0 1

Reset 3x10 0 0 0 Rest 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0
Day 2 Est 1RM OHP P

OHP Retest 5RM 0 0 0 0 0
Custom 2 Reset 3x10 0 0 0 120 Seconds 0 0

0 0 4x12+
Day 3 Est 1RM Custom 1 P

Custom 1 Retest 5RM 0 0 0 0 0
Squat Reset 3x10 0 0 0 120 Seconds 0 0

Rest
Reset 3x10 0 0 0 0 0
0 0 3x15+
0 4x12+ 90 Seconds
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 1 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Day 1 Est 1RM Squat 121 Plates (Each Side) with
Squat 110 3x5+ 65 77.5 92.5 3 3 3 3 0 2 0 0 1
Incline Bench 75 3x6 45 52.5 65 8 8 11 120 Seconds 0 1 0 0 1

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+

OHP 70 4x3+ 42.5 50 60 5(60) 5 5 0 1 0 0 1
Custom 2 90 3x10 55 62.5 77.5 10 10 10 120 Seconds 0 1 1 0 0

Rest
Wgt 3x10 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
Skull Crusher 0 3x15+ 0 0 0 12(30) 12 12 25 90 Seconds
Lateral Raises 10 4x12+ 0 0 0 15 15 30
Day 3 Est 1RM Custom 1 90 Plates (Each Side) with

Custom 1 90 3x5+ 55 62.5 77.5 X X X 0 1 1 0 0
Squat 90 3x6 55 62.5 77.5 6(100k) 6 6 120 Seconds 0 1 1 0 0

Rest
Wgt 3x10 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0
Day 4 Est 1RM Custom 3 Plates (Each Side) with

Custom 3 95 5x3+ 57.5 67.5 80 0 1 1 0 0
OHP 60 3x6 35 42.5 50 120 Seconds 0 1 0 0 0
Wgt 3x10 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
Wednesday
Chin-ups 5 88 8
Seated Cable Rows 55 10 10
Bicep Curls 30 12 12 12 16
DB Hammer Curls(Myo-Reps) 12 20 5 5 5 5
Rear Delt Flye 8 15 15 15
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
1 0 0 0 0 0 0 -
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0
OHP Reset 3x10 0 0 0 120 Seconds 0 0

Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+
Wilks Pts
(Old/New)
Squat Wgt 3x5+ 0 0 0 0 0
Incline Bench Reset 3x10 0 0 0 120 Seconds 0 0

Wgt 3x8 0 0 0 Rest 0 0
Opt Tier 3 Bw 3x15+
0 3x15+ 90 Seconds
0 4x12+
Day 3 Est 1RM OHP P

OHP Wgt 3x5+ 0 0 0 0 0
Custom 2 Wgt 3x8 0 0 0 120 Seconds 0 0

Rest
Wgt 4x6 0 0 0 0 0
0 0 4x12+
90 Seconds
Rest

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Day 1 Est 1RM Squat Plates (Each Side) with
Squat 110 4x3+ 65 77.5 92.5 0 2 0 0 1
Incline Bench 80 3x6 47.5 55 67.5 120 Seconds 0 1 0 1 0

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+
Day 2 Est 1RM OHP Plates (Each Side) with

OHP #VALUE! #VALUE! ### ### ### ### ### ### ### ###
Custom 2 95 3x10 57.5 67.5 80 120 Seconds 0 1 1 0 0

Rest
Wgt 3x8 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0

Custom 1 #VALUE! #VALUE! ### ### ### ### ### ### ### ###
Squat Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0

Rest
Wgt 3x8 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 95 6x2+ 57.5 67.5 80 0 1 1 0 0
OHP Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0
Wgt 3x8 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 -
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Custom 1 Wgt 3x5+ 0 0 0 0 0
Squat Wgt 3x8 0 0 0 120 Seconds 0 0

Wgt 3x8 0 0 0 Rest 0 0
0 0 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 Wgt 5x3+ 0 0 0 0 0
OHP Wgt 3x8 0 0 0 120 Seconds 0 0

Wgt 4x6 0 0 0 Rest 0 0
Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+
Wilks Pts
(Old/New)
Squat Wgt 4x3+ 0 0 0 0 0
Incline Bench Wgt 3x8 0 0 0 120 Seconds 0 0

Rest
Wgt 3x6 0 0 0 0 0
Opt Tier 3 Bw 3x15+
0 3x15+ 90 Seconds
90 Seconds
Rest
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat 110 5x2+ 65 77.5 92.5 0 2 0 0 1
Incline Bench Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+

OHP #VALUE! #VALUE! ### ### ### ### ### ### ### ###
Custom 2 95 3x8 57.5 67.5 80 120 Seconds 0 1 1 0 0

Rest
Wgt 3x6 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0

Squat Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0

Rest
Wgt 3x6 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 95 10x1+ 57.5 67.5 80 0 1 1 0 0
OHP Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0
Wgt 3x6 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM OHP P
OHP Wgt 4x3+ 0 0 0 0 0
Custom 2 Wgt 3x6 0 0 0 120 Seconds 0 0

Wgt 4x4 0 0 0 Rest 0 0
0 0 4x12+ 0 0 0

Custom 1 Wgt 4x3+ 0 0 0 0 0
Squat Wgt 3x6 0 0 0 120 Seconds 0 0

Wgt 3x6 0 0 0 Rest 0 0
0 0 3x15+
0 4x12+ 90 Seconds
0 4x12+

Custom 3 Wgt 6x2+ 0 0 0 0 0
OHP Wgt 3x6 0 0 0 120 Seconds 0 0

Rest
Wgt 4x4 0 0 0 0 0
Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+

Wilks Pts
(Old/New)
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Retest 5RM 0 0 0 0 0 0 0 0
Incline Bench Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+

OHP #VALUE! #VALUE! ### ### ### ### ### ### ### ###
Custom 2 95 3x6 57.5 67.5 80 120 Seconds 0 1 1 0 0

Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0


Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 Retest 5RM 0 0 0 0 0 0 0 0
OHP Wgt 3x8 0 0 0 120 Seconds 0 0 0 0 0
Wgt Wgt 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
1 0 0 0 0 0 0 -
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Squat Wgt 5x2+ 0 0 0 0 0
Incline Bench Wgt 3x6 0 0 0 120 Seconds 0 0

Wgt Wgt 0 0 0 Rest 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0
Day 2 Est 1RM OHP P

OHP Wgt 5x2+ 0 0 0 0 0
Custom 2 Wgt Wgt 0 0 0 120 Seconds 0 0

0 0 4x12+

Custom 1 Wgt 5x2+ 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0

Rest
Wgt Wgt 0 0 0 0 0
0 0 3x15+
0 4x12+ 90 Seconds
0 4x12+
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Wgt 3x5+ 0 0 0 0 0 0 0 0

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+

OHP #VALUE! #VALUE! ### ### ### ### ### ### ### ###
Custom 2 Reset Wgt 0 0 0 120 Seconds 0 0 0 0 0

Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0


Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 Wgt 5x3+ 0 0 0 0 0 0 0 0
OHP Wgt 3x6 0 0 0 120 Seconds 0 0 0 0 0
Wgt Wgt 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0

Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+
Wilks Pts
(Old/New)
Squat Retest 5RM 0 0 0 0 0
Incline Bench Wgt Wgt 0 0 0 120 Seconds 0 0

Opt Tier 3 Bw 3x15+
0 3x15+ 90 Seconds
0 4x12+
Day 3 Est 1RM OHP P

OHP Retest 5RM 0 0 0 0 0

Rest
Wgt Wgt 0 0 0 0 0
0 0 4x12+
90 Seconds
Rest

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Wgt 4x3+ 0 0 0 0 0 0 0 0

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+

OHP #VALUE! #VALUE! ### ### ### ### ### ### ### ###
Custom 2 Wgt 3x10 0 0 0 120 Seconds 0 0 0 0 0

Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0

Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0

Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 Wgt 6x2+ 0 0 0 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0
Wgt Wgt 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM Custom 1 Plat
Exercise Kg SxR Warmup Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 25 20 15
Custom 1 Wgt 5RM 0 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0
0 0 3x15+ 0 0 0
0 4x12+ 0 0 0 90 Seconds
0 4x12+ 0 0 0
Day 2 Est 1RM Custom 3 Plat

Custom 3 Wgt 5x3+ 0 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0 0

Wgt Wgt 0 0 0 Rest 0 0 0
Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+
Wilks Pts
(Old/New)
Day 3 Est 1RM Squat Plat
Squat Wgt 3x5+ 0 0 0 0 0 0
Incline Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0

Rest
Wgt Wgt 0 0 0 0 0 0
Opt Tier 3 Bw 3x15+
0 3x15+ 90 Seconds
90 Seconds
Rest
0 4x12+
10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0

10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Squat Wgt 5x2+ 0 0 0 0 0 0 0 0
Incline Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+

OHP #VALUE! #VALUE! ### ### ### ### ### ### ### ###

Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0


Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 Wgt 10x1+ 0 0 0 0 0 0 0 0
Wgt Wgt 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Day 1 Est 1RM OHP Pla
OHP Wgt 3x5+ 0 0 0 0 0

0 0 4x12+ 0 0 0
Day 2 Est 1RM Custom 1 Pla

Custom 1 Wgt 5RM 0 0 0 0 0
Squat Wgt Wgt 0 0 0 120 Seconds 0 0

0 0 3x15+
0 4x12+ 90 Seconds
0 4x12+
Day 3 Est 1RM Custom 3 Pla

Custom 3 Wgt 6x2+ 0 0 0 0 0
OHP Wgt Wgt 0 0 0 120 Seconds 0 0

Rest
Wgt Wgt 0 0 0 0 0
Opt Tier 3 0 3x15+
Opt Tier 3 10 3x15+

Wilks Pts
(Old/New)
15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0

15 10 5 2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0
Squat Retest 5RM 0 0 0 0 0 0 0 0
Incline Bench Wgt Wgt 0 0 0 120 Seconds 0 0 0 0 0

#VALUE! #VALUE! ### ### ### Rest ### ### ### ### ###
Opt Tier 3 0 3x15+
0 3x15+ 90 Seconds
0 4x12+

OHP #VALUE! #VALUE! ### ### ### ### ### ### ### ###

Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0


Rest
Wgt Wgt 0 0 0 0 0 0 0 0
0 0 3x15+ 0 0 0
0 3x15+ 0 0 0 90 Seconds
0 4x12+ 0 0 0

Custom 3 Retest 5RM 0 0 0 0 0 0 0 0
Wgt Wgt 0 0 0 Rest 0 0 0 0 0
Opt Tier 3 0 3x15+

Points
2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
### ### ### ### ### ### ### ###

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
### ### ### ### ### ### ### ###
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2.5 2 1.5 1.25 1 0.5 0.25 Weight
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
You made it! This week you have a few options:
1. TEST for your main lift 5RM's. REST your T2 and T3 lifts. Maybe do some Cardio
(or not). Start a new spreadsheet NEXT WEEK with 85% of your NEW 5RMs and your
LAST numbers from T2 and T3.
2. Do a light week (like, 50% of your numbers) and maybe some cardio. Start a
new spreadsheet NEXT WEEK, and plug your LAST numbers into the Start tab and
continue on.
3. Try Jacked and Tan (coming soon to this spreadsheet)

ns:
ybe do some Cardio

EW 5RMs and your
me cardio. Start a
to the Start tab and
sheet)
T1 EXERCISE DROP T2 EXERCISE DROP T3 EXERCISE DROP DOWN
DOWN MENU DOWN MENU MENU Yes Kg or Lbs #Days
Tier 1 Opt Tier 2 Tier 3 No Kg 3
Bench Legs Up Bench Opt Tier 3 Lbs 4
Squat Close Grip Bench Press Bicep Curls XY
OHP Paused Bench Cable Crunch XX
Deadlift Incline Bench Cable Row
Custom 1 Front Squat Calf Raises
Custom 2 Barbell Row Chest Flyes
Custom 3 Sumo Deadlift Chest-Supported Row
Bench Close-Grip Pulldown
Squat DB Batwing Row
OHP DB Curls
Deadlift DB Hammer Curl
Custom 1 DB Row
Custom 2 DB Seated Press
Custom 3 Dips (Weighted)
Dips (Assisted)
Dumbbell Pullover
EZ Bar Curl
EZ Bar Curl (Reverse)
EZ Bar Pullover
Face Pulls (Cable)
Flat DB Bench
Glute Pull Through
Goblet Squat
Good Mornings
Hammer Curl
Hip Thrust
Incline DB Bench
Lateral Raises
Lat Pulldowns
Leg Curls
Leg Extensions
Leg Press
Lunges
Machine Pull-Over
Machine Side Raise
Rack Pull
Rear Delt Flye
Reverse Curls
Romanian DL
Seated DB Press
Shrugs
Side DB Raise
Side Lateral
Skull Crusher
Split Squat
Step Ups
Tricep Extention
Tricep Pushdowns
Upright Row
Weighted Hyperextensions
Custom 1
Custom 2
Custom 3
Rep Schemes Rep Options 15 Kg / 35 Lb
Default Default 20 Kg / 45 Lb
Modified Modified
Modify # of available plates as
Plates
Available 0 10 10 10 10 4 0 0 0 0 0 0
Kilos 25 20 15 10 5 2.5 2 1.5 1.25 1 0.5 0.25
Weight
0.0 - - B A R - O N L Y - -
0.5 - - B A R - O N L Y - -
1.0 - - B A R - O N L Y - - A Note about Bar Loading: The Bar
1.5 - - B A R - O N L Y - - between the Weight column and
have a
2.0 - - B A R - O N L Y - -
2.5 - - B A R - O N L Y - -
3.0 - - B A R - O N L Y - -
3.5 - - B A R - O N L Y - -
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11.0 - - B A R - O N L Y - -
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12.5 - - B A R - O N L Y - -
13.0 - - B A R - O N L Y - -
13.5 - - B A R - O N L Y - -
14.0 - - B A R - O N L Y - -
14.5 - - B A R - O N L Y - -
15.0 - - B A R - O N L Y - -
15.5 - - B A R - O N L Y - -
16.0 - - B A R - O N L Y - -
16.5 - - B A R - O N L Y - -
17.0 - - B A R - O N L Y - -
17.5 - - B A R - O N L Y - -
18.0 - - B A R - O N L Y - -
18.5 - - B A R - O N L Y - -
19.0 - - B A R - O N L Y - -
19.5 - - B A R - O N L Y - -
20.0 - - B A R - O N L Y - -
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205.5 0 4 0 1 0 1 0 0 0 0 0 0
206.0 0 4 0 1 0 1 0 0 0 0 0 0
206.5 0 4 0 1 0 1 0 0 0 0 0 0
207.0 0 4 0 1 0 1 0 0 0 0 0 0
207.5 0 4 0 1 0 1 0 0 0 0 0 0
208.0 0 4 0 1 0 1 0 0 0 0 0 0
208.5 0 4 0 1 0 1 0 0 0 0 0 0
209.0 0 4 0 1 0 1 0 0 0 0 0 0
209.5 0 4 0 1 0 1 0 0 0 0 0 0
210.0 0 4 1 0 0 0 0 0 0 0 0 0
210.5 0 4 1 0 0 0 0 0 0 0 0 0
211.0 0 4 1 0 0 0 0 0 0 0 0 0
211.5 0 4 1 0 0 0 0 0 0 0 0 0
212.0 0 4 1 0 0 0 0 0 0 0 0 0
212.5 0 4 1 0 0 0 0 0 0 0 0 0
213.0 0 4 1 0 0 0 0 0 0 0 0 0
213.5 0 4 1 0 0 0 0 0 0 0 0 0
214.0 0 4 1 0 0 0 0 0 0 0 0 0
214.5 0 4 1 0 0 0 0 0 0 0 0 0
215.0 0 4 1 0 0 1 0 0 0 0 0 0
215.5 0 4 1 0 0 1 0 0 0 0 0 0
216.0 0 4 1 0 0 1 0 0 0 0 0 0
216.5 0 4 1 0 0 1 0 0 0 0 0 0
217.0 0 4 1 0 0 1 0 0 0 0 0 0
217.5 0 4 1 0 0 1 0 0 0 0 0 0
218.0 0 4 1 0 0 1 0 0 0 0 0 0
218.5 0 4 1 0 0 1 0 0 0 0 0 0
219.0 0 4 1 0 0 1 0 0 0 0 0 0
219.5 0 4 1 0 0 1 0 0 0 0 0 0
220.0 0 5 0 0 0 0 0 0 0 0 0 0
220.5 0 5 0 0 0 0 0 0 0 0 0 0
221.0 0 5 0 0 0 0 0 0 0 0 0 0
221.5 0 5 0 0 0 0 0 0 0 0 0 0
222.0 0 5 0 0 0 0 0 0 0 0 0 0
222.5 0 5 0 0 0 0 0 0 0 0 0 0
223.0 0 5 0 0 0 0 0 0 0 0 0 0
223.5 0 5 0 0 0 0 0 0 0 0 0 0
224.0 0 5 0 0 0 0 0 0 0 0 0 0
224.5 0 5 0 0 0 0 0 0 0 0 0 0
225.0 0 5 0 0 0 1 0 0 0 0 0 0
225.5 0 5 0 0 0 1 0 0 0 0 0 0
226.0 0 5 0 0 0 1 0 0 0 0 0 0
226.5 0 5 0 0 0 1 0 0 0 0 0 0
227.0 0 5 0 0 0 1 0 0 0 0 0 0
227.5 0 5 0 0 0 1 0 0 0 0 0 0
228.0 0 5 0 0 0 1 0 0 0 0 0 0
228.5 0 5 0 0 0 1 0 0 0 0 0 0
229.0 0 5 0 0 0 1 0 0 0 0 0 0
229.5 0 5 0 0 0 1 0 0 0 0 0 0
230.0 0 5 0 0 1 0 0 0 0 0 0 0
230.5 0 5 0 0 1 0 0 0 0 0 0 0
231.0 0 5 0 0 1 0 0 0 0 0 0 0
231.5 0 5 0 0 1 0 0 0 0 0 0 0
232.0 0 5 0 0 1 0 0 0 0 0 0 0
232.5 0 5 0 0 1 0 0 0 0 0 0 0
233.0 0 5 0 0 1 0 0 0 0 0 0 0
233.5 0 5 0 0 1 0 0 0 0 0 0 0
234.0 0 5 0 0 1 0 0 0 0 0 0 0
234.5 0 5 0 0 1 0 0 0 0 0 0 0
235.0 0 5 0 0 1 1 0 0 0 0 0 0
235.5 0 5 0 0 1 1 0 0 0 0 0 0
236.0 0 5 0 0 1 1 0 0 0 0 0 0
236.5 0 5 0 0 1 1 0 0 0 0 0 0
237.0 0 5 0 0 1 1 0 0 0 0 0 0
237.5 0 5 0 0 1 1 0 0 0 0 0 0
238.0 0 5 0 0 1 1 0 0 0 0 0 0
238.5 0 5 0 0 1 1 0 0 0 0 0 0
239.0 0 5 0 0 1 1 0 0 0 0 0 0
239.5 0 5 0 0 1 1 0 0 0 0 0 0
240.0 0 5 0 1 0 0 0 0 0 0 0 0
240.5 0 5 0 1 0 0 0 0 0 0 0 0
241.0 0 5 0 1 0 0 0 0 0 0 0 0
241.5 0 5 0 1 0 0 0 0 0 0 0 0
242.0 0 5 0 1 0 0 0 0 0 0 0 0
242.5 0 5 0 1 0 0 0 0 0 0 0 0
243.0 0 5 0 1 0 0 0 0 0 0 0 0
243.5 0 5 0 1 0 0 0 0 0 0 0 0
244.0 0 5 0 1 0 0 0 0 0 0 0 0
244.5 0 5 0 1 0 0 0 0 0 0 0 0
245.0 0 5 0 1 0 1 0 0 0 0 0 0
245.5 0 5 0 1 0 1 0 0 0 0 0 0
246.0 0 5 0 1 0 1 0 0 0 0 0 0
246.5 0 5 0 1 0 1 0 0 0 0 0 0
247.0 0 5 0 1 0 1 0 0 0 0 0 0
247.5 0 5 0 1 0 1 0 0 0 0 0 0
248.0 0 5 0 1 0 1 0 0 0 0 0 0
248.5 0 5 0 1 0 1 0 0 0 0 0 0
249.0 0 5 0 1 0 1 0 0 0 0 0 0
249.5 0 5 0 1 0 1 0 0 0 0 0 0
250.0 0 5 1 0 0 0 0 0 0 0 0 0
250.5 0 5 1 0 0 0 0 0 0 0 0 0
251.0 0 5 1 0 0 0 0 0 0 0 0 0
251.5 0 5 1 0 0 0 0 0 0 0 0 0
252.0 0 5 1 0 0 0 0 0 0 0 0 0
252.5 0 5 1 0 0 0 0 0 0 0 0 0
253.0 0 5 1 0 0 0 0 0 0 0 0 0
253.5 0 5 1 0 0 0 0 0 0 0 0 0
254.0 0 5 1 0 0 0 0 0 0 0 0 0
254.5 0 5 1 0 0 0 0 0 0 0 0 0
255.0 0 5 1 0 0 1 0 0 0 0 0 0
255.5 0 5 1 0 0 1 0 0 0 0 0 0
256.0 0 5 1 0 0 1 0 0 0 0 0 0
256.5 0 5 1 0 0 1 0 0 0 0 0 0
257.0 0 5 1 0 0 1 0 0 0 0 0 0
257.5 0 5 1 0 0 1 0 0 0 0 0 0
258.0 0 5 1 0 0 1 0 0 0 0 0 0
258.5 0 5 1 0 0 1 0 0 0 0 0 0
259.0 0 5 1 0 0 1 0 0 0 0 0 0
259.5 0 5 1 0 0 1 0 0 0 0 0 0
260.0 0 5 1 0 1 0 0 0 0 0 0 0
260.5 0 5 1 0 1 0 0 0 0 0 0 0
261.0 0 5 1 0 1 0 0 0 0 0 0 0
261.5 0 5 1 0 1 0 0 0 0 0 0 0
262.0 0 5 1 0 1 0 0 0 0 0 0 0
262.5 0 5 1 0 1 0 0 0 0 0 0 0
263.0 0 5 1 0 1 0 0 0 0 0 0 0
263.5 0 5 1 0 1 0 0 0 0 0 0 0
264.0 0 5 1 0 1 0 0 0 0 0 0 0
264.5 0 5 1 0 1 0 0 0 0 0 0 0
265.0 0 5 1 0 1 1 0 0 0 0 0 0
265.5 0 5 1 0 1 1 0 0 0 0 0 0
266.0 0 5 1 0 1 1 0 0 0 0 0 0
266.5 0 5 1 0 1 1 0 0 0 0 0 0
267.0 0 5 1 0 1 1 0 0 0 0 0 0
267.5 0 5 1 0 1 1 0 0 0 0 0 0
268.0 0 5 1 0 1 1 0 0 0 0 0 0
268.5 0 5 1 0 1 1 0 0 0 0 0 0
269.0 0 5 1 0 1 1 0 0 0 0 0 0
269.5 0 5 1 0 1 1 0 0 0 0 0 0
270.0 0 5 1 1 0 0 0 0 0 0 0 0
y # of available plates as needed - fractional plates are auto-determined by the cell K7 on the Start Tab, but you can
override the value
bout Bar Loading: The Bar loading calculator only works with the weights you have. In other words, sometimes the total
n the Weight column and the calculator won't perfectly match. Ex: You're supposed to lift 100lbs today, but you don't
have any 2.5lb weights. The calculator will suggest one 25lb plate (95lbs).
Modify # of available plate
Plates
Available 0 10 10 10 10 10 10 10 0 0 0 0 0
Pounds 55 45 35 25 15 10 5 2.5 1.25 1 0.75 0.5 0.25
Weight
0.0 - - B A R - - O N L Y - -
0.5 - - B A R - - O N L Y - -
1.0 - - B A R - - O N L Y - - A Note about Bar Loading
1.5 - - B A R - - O N L Y - - between the Weight column
2.0 - - B A R - - O N L Y - -
2.5 - - B A R - - O N L Y - -
3.0 - - B A R - - O N L Y - -
3.5 - - B A R - - O N L Y - -
4.0 - - B A R - - O N L Y - -
4.5 - - B A R - - O N L Y - -
5.0 - - B A R - - O N L Y - -
5.5 - - B A R - - O N L Y - -
6.0 - - B A R - - O N L Y - -
6.5 - - B A R - - O N L Y - -
7.0 - - B A R - - O N L Y - -
7.5 - - B A R - - O N L Y - -
8.0 - - B A R - - O N L Y - -
8.5 - - B A R - - O N L Y - -
9.0 - - B A R - - O N L Y - -
9.5 - - B A R - - O N L Y - -
10.0 - - B A R - - O N L Y - -
10.5 - - B A R - - O N L Y - -
11.0 - - B A R - - O N L Y - -
11.5 - - B A R - - O N L Y - -
12.0 - - B A R - - O N L Y - -
12.5 - - B A R - - O N L Y - -
13.0 - - B A R - - O N L Y - -
13.5 - - B A R - - O N L Y - -
14.0 - - B A R - - O N L Y - -
14.5 - - B A R - - O N L Y - -
15.0 - - B A R - - O N L Y - -
15.5 - - B A R - - O N L Y - -
16.0 - - B A R - - O N L Y - -
16.5 - - B A R - - O N L Y - -
17.0 - - B A R - - O N L Y - -
17.5 - - B A R - - O N L Y - -
18.0 - - B A R - - O N L Y - -
18.5 - - B A R - - O N L Y - -
19.0 - - B A R - - O N L Y - -
19.5 - - B A R - - O N L Y - -
20.0 - - B A R - - O N L Y - -
20.5 - - B A R - - O N L Y - -
21.0 - - B A R - - O N L Y - -
21.5 - - B A R - - O N L Y - -
22.0 - - B A R - - O N L Y - -
22.5 - - B A R - - O N L Y - -
23.0 - - B A R - - O N L Y - -
23.5 - - B A R - - O N L Y - -
24.0 - - B A R - - O N L Y - -
24.5 - - B A R - - O N L Y - -
25.0 - - B A R - - O N L Y - -
25.5 - - B A R - - O N L Y - -
26.0 - - B A R - - O N L Y - -
26.5 - - B A R - - O N L Y - -
27.0 - - B A R - - O N L Y - -
27.5 - - B A R - - O N L Y - -
28.0 - - B A R - - O N L Y - -
28.5 - - B A R - - O N L Y - -
29.0 - - B A R - - O N L Y - -
29.5 - - B A R - - O N L Y - -
30.0 - - B A R - - O N L Y - -
30.5 - - B A R - - O N L Y - -
31.0 - - B A R - - O N L Y - -
31.5 - - B A R - - O N L Y - -
32.0 - - B A R - - O N L Y - -
32.5 - - B A R - - O N L Y - -
33.0 - - B A R - - O N L Y - -
33.5 - - B A R - - O N L Y - -
34.0 - - B A R - - O N L Y - -
34.5 - - B A R - - O N L Y - -
35.0 - - B A R - - O N L Y - -
35.5 - - B A R - - O N L Y - -
36.0 - - B A R - - O N L Y - -
36.5 - - B A R - - O N L Y - -
37.0 - - B A R - - O N L Y - -
37.5 - - B A R - - O N L Y - -
38.0 - - B A R - - O N L Y - -
38.5 - - B A R - - O N L Y - -
39.0 - - B A R - - O N L Y - -
39.5 - - B A R - - O N L Y - -
40.0 - - B A R - - O N L Y - -
40.5 - - B A R - - O N L Y - -
41.0 - - B A R - - O N L Y - -
41.5 - - B A R - - O N L Y - -
42.0 - - B A R - - O N L Y - -
42.5 - - B A R - - O N L Y - -
43.0 - - B A R - - O N L Y - -
43.5 - - B A R - - O N L Y - -
44.0 - - B A R - - O N L Y - -
44.5 - - B A R - - O N L Y - -
45.0 - - B A R - - O N L Y - -
45.5 0 0 0 0 0 0 0 0 0 0 0 0 0
46.0 0 0 0 0 0 0 0 0 0 0 0 0 0
46.5 0 0 0 0 0 0 0 0 0 0 0 0 0
47.0 0 0 0 0 0 0 0 0 0 0 0 0 0
47.5 0 0 0 0 0 0 0 0 0 0 0 0 0
48.0 0 0 0 0 0 0 0 0 0 0 0 0 0
48.5 0 0 0 0 0 0 0 0 0 0 0 0 0
49.0 0 0 0 0 0 0 0 0 0 0 0 0 0
49.5 0 0 0 0 0 0 0 0 0 0 0 0 0
50.0 0 0 0 0 0 0 0 1 0 0 0 0 0
50.5 0 0 0 0 0 0 0 1 0 0 0 0 0
51.0 0 0 0 0 0 0 0 1 0 0 0 0 0
51.5 0 0 0 0 0 0 0 1 0 0 0 0 0
52.0 0 0 0 0 0 0 0 1 0 0 0 0 0
52.5 0 0 0 0 0 0 0 1 0 0 0 0 0
53.0 0 0 0 0 0 0 0 1 0 0 0 0 0
53.5 0 0 0 0 0 0 0 1 0 0 0 0 0
54.0 0 0 0 0 0 0 0 1 0 0 0 0 0
54.5 0 0 0 0 0 0 0 1 0 0 0 0 0
55.0 0 0 0 0 0 0 1 0 0 0 0 0 0
55.5 0 0 0 0 0 0 1 0 0 0 0 0 0
56.0 0 0 0 0 0 0 1 0 0 0 0 0 0
56.5 0 0 0 0 0 0 1 0 0 0 0 0 0
57.0 0 0 0 0 0 0 1 0 0 0 0 0 0
57.5 0 0 0 0 0 0 1 0 0 0 0 0 0
58.0 0 0 0 0 0 0 1 0 0 0 0 0 0
58.5 0 0 0 0 0 0 1 0 0 0 0 0 0
59.0 0 0 0 0 0 0 1 0 0 0 0 0 0
59.5 0 0 0 0 0 0 1 0 0 0 0 0 0
60.0 0 0 0 0 0 0 1 1 0 0 0 0 0
60.5 0 0 0 0 0 0 1 1 0 0 0 0 0
61.0 0 0 0 0 0 0 1 1 0 0 0 0 0
61.5 0 0 0 0 0 0 1 1 0 0 0 0 0
62.0 0 0 0 0 0 0 1 1 0 0 0 0 0
62.5 0 0 0 0 0 0 1 1 0 0 0 0 0
63.0 0 0 0 0 0 0 1 1 0 0 0 0 0
63.5 0 0 0 0 0 0 1 1 0 0 0 0 0
64.0 0 0 0 0 0 0 1 1 0 0 0 0 0
64.5 0 0 0 0 0 0 1 1 0 0 0 0 0
65.0 0 0 0 0 0 1 0 0 0 0 0 0 0
65.5 0 0 0 0 0 1 0 0 0 0 0 0 0
66.0 0 0 0 0 0 1 0 0 0 0 0 0 0
66.5 0 0 0 0 0 1 0 0 0 0 0 0 0
67.0 0 0 0 0 0 1 0 0 0 0 0 0 0
67.5 0 0 0 0 0 1 0 0 0 0 0 0 0
68.0 0 0 0 0 0 1 0 0 0 0 0 0 0
68.5 0 0 0 0 0 1 0 0 0 0 0 0 0
69.0 0 0 0 0 0 1 0 0 0 0 0 0 0
69.5 0 0 0 0 0 1 0 0 0 0 0 0 0
70.0 0 0 0 0 0 1 0 1 0 0 0 0 0
70.5 0 0 0 0 0 1 0 1 0 0 0 0 0
71.0 0 0 0 0 0 1 0 1 0 0 0 0 0
71.5 0 0 0 0 0 1 0 1 0 0 0 0 0
72.0 0 0 0 0 0 1 0 1 0 0 0 0 0
72.5 0 0 0 0 0 1 0 1 0 0 0 0 0
73.0 0 0 0 0 0 1 0 1 0 0 0 0 0
73.5 0 0 0 0 0 1 0 1 0 0 0 0 0
74.0 0 0 0 0 0 1 0 1 0 0 0 0 0
74.5 0 0 0 0 0 1 0 1 0 0 0 0 0
75.0 0 0 0 0 1 0 0 0 0 0 0 0 0
75.5 0 0 0 0 1 0 0 0 0 0 0 0 0
76.0 0 0 0 0 1 0 0 0 0 0 0 0 0
76.5 0 0 0 0 1 0 0 0 0 0 0 0 0
77.0 0 0 0 0 1 0 0 0 0 0 0 0 0
77.5 0 0 0 0 1 0 0 0 0 0 0 0 0
78.0 0 0 0 0 1 0 0 0 0 0 0 0 0
78.5 0 0 0 0 1 0 0 0 0 0 0 0 0
79.0 0 0 0 0 1 0 0 0 0 0 0 0 0
79.5 0 0 0 0 1 0 0 0 0 0 0 0 0
80.0 0 0 0 0 1 0 0 1 0 0 0 0 0
80.5 0 0 0 0 1 0 0 1 0 0 0 0 0
81.0 0 0 0 0 1 0 0 1 0 0 0 0 0
81.5 0 0 0 0 1 0 0 1 0 0 0 0 0
82.0 0 0 0 0 1 0 0 1 0 0 0 0 0
82.5 0 0 0 0 1 0 0 1 0 0 0 0 0
83.0 0 0 0 0 1 0 0 1 0 0 0 0 0
83.5 0 0 0 0 1 0 0 1 0 0 0 0 0
84.0 0 0 0 0 1 0 0 1 0 0 0 0 0
84.5 0 0 0 0 1 0 0 1 0 0 0 0 0
85.0 0 0 0 0 1 0 1 0 0 0 0 0 0
85.5 0 0 0 0 1 0 1 0 0 0 0 0 0
86.0 0 0 0 0 1 0 1 0 0 0 0 0 0
86.5 0 0 0 0 1 0 1 0 0 0 0 0 0
87.0 0 0 0 0 1 0 1 0 0 0 0 0 0
87.5 0 0 0 0 1 0 1 0 0 0 0 0 0
88.0 0 0 0 0 1 0 1 0 0 0 0 0 0
88.5 0 0 0 0 1 0 1 0 0 0 0 0 0
89.0 0 0 0 0 1 0 1 0 0 0 0 0 0
89.5 0 0 0 0 1 0 1 0 0 0 0 0 0
90.0 0 0 0 0 1 0 1 1 0 0 0 0 0
90.5 0 0 0 0 1 0 1 1 0 0 0 0 0
91.0 0 0 0 0 1 0 1 1 0 0 0 0 0
91.5 0 0 0 0 1 0 1 1 0 0 0 0 0
92.0 0 0 0 0 1 0 1 1 0 0 0 0 0
92.5 0 0 0 0 1 0 1 1 0 0 0 0 0
93.0 0 0 0 0 1 0 1 1 0 0 0 0 0
93.5 0 0 0 0 1 0 1 1 0 0 0 0 0
94.0 0 0 0 0 1 0 1 1 0 0 0 0 0
94.5 0 0 0 0 1 0 1 1 0 0 0 0 0
95.0 0 0 0 1 0 0 0 0 0 0 0 0 0
95.5 0 0 0 1 0 0 0 0 0 0 0 0 0
96.0 0 0 0 1 0 0 0 0 0 0 0 0 0
96.5 0 0 0 1 0 0 0 0 0 0 0 0 0
97.0 0 0 0 1 0 0 0 0 0 0 0 0 0
97.5 0 0 0 1 0 0 0 0 0 0 0 0 0
98.0 0 0 0 1 0 0 0 0 0 0 0 0 0
98.5 0 0 0 1 0 0 0 0 0 0 0 0 0
99.0 0 0 0 1 0 0 0 0 0 0 0 0 0
99.5 0 0 0 1 0 0 0 0 0 0 0 0 0
100.0 0 0 0 1 0 0 0 1 0 0 0 0 0
100.5 0 0 0 1 0 0 0 1 0 0 0 0 0
101.0 0 0 0 1 0 0 0 1 0 0 0 0 0
101.5 0 0 0 1 0 0 0 1 0 0 0 0 0
102.0 0 0 0 1 0 0 0 1 0 0 0 0 0
102.5 0 0 0 1 0 0 0 1 0 0 0 0 0
103.0 0 0 0 1 0 0 0 1 0 0 0 0 0
103.5 0 0 0 1 0 0 0 1 0 0 0 0 0
104.0 0 0 0 1 0 0 0 1 0 0 0 0 0
104.5 0 0 0 1 0 0 0 1 0 0 0 0 0
105.0 0 0 0 1 0 0 1 0 0 0 0 0 0
105.5 0 0 0 1 0 0 1 0 0 0 0 0 0
106.0 0 0 0 1 0 0 1 0 0 0 0 0 0
106.5 0 0 0 1 0 0 1 0 0 0 0 0 0
107.0 0 0 0 1 0 0 1 0 0 0 0 0 0
107.5 0 0 0 1 0 0 1 0 0 0 0 0 0
108.0 0 0 0 1 0 0 1 0 0 0 0 0 0
108.5 0 0 0 1 0 0 1 0 0 0 0 0 0
109.0 0 0 0 1 0 0 1 0 0 0 0 0 0
109.5 0 0 0 1 0 0 1 0 0 0 0 0 0
110.0 0 0 0 1 0 0 1 1 0 0 0 0 0
110.5 0 0 0 1 0 0 1 1 0 0 0 0 0
111.0 0 0 0 1 0 0 1 1 0 0 0 0 0
111.5 0 0 0 1 0 0 1 1 0 0 0 0 0
112.0 0 0 0 1 0 0 1 1 0 0 0 0 0
112.5 0 0 0 1 0 0 1 1 0 0 0 0 0
113.0 0 0 0 1 0 0 1 1 0 0 0 0 0
113.5 0 0 0 1 0 0 1 1 0 0 0 0 0
114.0 0 0 0 1 0 0 1 1 0 0 0 0 0
114.5 0 0 0 1 0 0 1 1 0 0 0 0 0
115.0 0 0 1 0 0 0 0 0 0 0 0 0 0
115.5 0 0 1 0 0 0 0 0 0 0 0 0 0
116.0 0 0 1 0 0 0 0 0 0 0 0 0 0
116.5 0 0 1 0 0 0 0 0 0 0 0 0 0
117.0 0 0 1 0 0 0 0 0 0 0 0 0 0
117.5 0 0 1 0 0 0 0 0 0 0 0 0 0
118.0 0 0 1 0 0 0 0 0 0 0 0 0 0
118.5 0 0 1 0 0 0 0 0 0 0 0 0 0
119.0 0 0 1 0 0 0 0 0 0 0 0 0 0
119.5 0 0 1 0 0 0 0 0 0 0 0 0 0
120.0 0 0 1 0 0 0 0 1 0 0 0 0 0
120.5 0 0 1 0 0 0 0 1 0 0 0 0 0
121.0 0 0 1 0 0 0 0 1 0 0 0 0 0
121.5 0 0 1 0 0 0 0 1 0 0 0 0 0
122.0 0 0 1 0 0 0 0 1 0 0 0 0 0
122.5 0 0 1 0 0 0 0 1 0 0 0 0 0
123.0 0 0 1 0 0 0 0 1 0 0 0 0 0
123.5 0 0 1 0 0 0 0 1 0 0 0 0 0
124.0 0 0 1 0 0 0 0 1 0 0 0 0 0
124.5 0 0 1 0 0 0 0 1 0 0 0 0 0
125.0 0 0 1 0 0 0 1 0 0 0 0 0 0
125.5 0 0 1 0 0 0 1 0 0 0 0 0 0
126.0 0 0 1 0 0 0 1 0 0 0 0 0 0
126.5 0 0 1 0 0 0 1 0 0 0 0 0 0
127.0 0 0 1 0 0 0 1 0 0 0 0 0 0
127.5 0 0 1 0 0 0 1 0 0 0 0 0 0
128.0 0 0 1 0 0 0 1 0 0 0 0 0 0
128.5 0 0 1 0 0 0 1 0 0 0 0 0 0
129.0 0 0 1 0 0 0 1 0 0 0 0 0 0
129.5 0 0 1 0 0 0 1 0 0 0 0 0 0
130.0 0 0 1 0 0 0 1 1 0 0 0 0 0
130.5 0 0 1 0 0 0 1 1 0 0 0 0 0
131.0 0 0 1 0 0 0 1 1 0 0 0 0 0
131.5 0 0 1 0 0 0 1 1 0 0 0 0 0
132.0 0 0 1 0 0 0 1 1 0 0 0 0 0
132.5 0 0 1 0 0 0 1 1 0 0 0 0 0
133.0 0 0 1 0 0 0 1 1 0 0 0 0 0
133.5 0 0 1 0 0 0 1 1 0 0 0 0 0
134.0 0 0 1 0 0 0 1 1 0 0 0 0 0
134.5 0 0 1 0 0 0 1 1 0 0 0 0 0
135.0 0 1 0 0 0 0 0 0 0 0 0 0 0
135.5 0 1 0 0 0 0 0 0 0 0 0 0 0
136.0 0 1 0 0 0 0 0 0 0 0 0 0 0
136.5 0 1 0 0 0 0 0 0 0 0 0 0 0
137.0 0 1 0 0 0 0 0 0 0 0 0 0 0
137.5 0 1 0 0 0 0 0 0 0 0 0 0 0
138.0 0 1 0 0 0 0 0 0 0 0 0 0 0
138.5 0 1 0 0 0 0 0 0 0 0 0 0 0
139.0 0 1 0 0 0 0 0 0 0 0 0 0 0
139.5 0 1 0 0 0 0 0 0 0 0 0 0 0
140.0 0 1 0 0 0 0 0 1 0 0 0 0 0
140.5 0 1 0 0 0 0 0 1 0 0 0 0 0
141.0 0 1 0 0 0 0 0 1 0 0 0 0 0
141.5 0 1 0 0 0 0 0 1 0 0 0 0 0
142.0 0 1 0 0 0 0 0 1 0 0 0 0 0
142.5 0 1 0 0 0 0 0 1 0 0 0 0 0
143.0 0 1 0 0 0 0 0 1 0 0 0 0 0
143.5 0 1 0 0 0 0 0 1 0 0 0 0 0
144.0 0 1 0 0 0 0 0 1 0 0 0 0 0
144.5 0 1 0 0 0 0 0 1 0 0 0 0 0
145.0 0 1 0 0 0 0 1 0 0 0 0 0 0
145.5 0 1 0 0 0 0 1 0 0 0 0 0 0
146.0 0 1 0 0 0 0 1 0 0 0 0 0 0
146.5 0 1 0 0 0 0 1 0 0 0 0 0 0
147.0 0 1 0 0 0 0 1 0 0 0 0 0 0
147.5 0 1 0 0 0 0 1 0 0 0 0 0 0
148.0 0 1 0 0 0 0 1 0 0 0 0 0 0
148.5 0 1 0 0 0 0 1 0 0 0 0 0 0
149.0 0 1 0 0 0 0 1 0 0 0 0 0 0
149.5 0 1 0 0 0 0 1 0 0 0 0 0 0
150.0 0 1 0 0 0 0 1 1 0 0 0 0 0
150.5 0 1 0 0 0 0 1 1 0 0 0 0 0
151.0 0 1 0 0 0 0 1 1 0 0 0 0 0
151.5 0 1 0 0 0 0 1 1 0 0 0 0 0
152.0 0 1 0 0 0 0 1 1 0 0 0 0 0
152.5 0 1 0 0 0 0 1 1 0 0 0 0 0
153.0 0 1 0 0 0 0 1 1 0 0 0 0 0
153.5 0 1 0 0 0 0 1 1 0 0 0 0 0
154.0 0 1 0 0 0 0 1 1 0 0 0 0 0
154.5 0 1 0 0 0 0 1 1 0 0 0 0 0
155.0 0 1 0 0 0 1 0 0 0 0 0 0 0
155.5 0 1 0 0 0 1 0 0 0 0 0 0 0
156.0 0 1 0 0 0 1 0 0 0 0 0 0 0
156.5 0 1 0 0 0 1 0 0 0 0 0 0 0
157.0 0 1 0 0 0 1 0 0 0 0 0 0 0
157.5 0 1 0 0 0 1 0 0 0 0 0 0 0
158.0 0 1 0 0 0 1 0 0 0 0 0 0 0
158.5 0 1 0 0 0 1 0 0 0 0 0 0 0
159.0 0 1 0 0 0 1 0 0 0 0 0 0 0
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Modify # of available plates as needed - fractional plates are auto-determined by the cell K7 on the Start Tab, but you can override
the value
A Note about Bar Loading: The Bar loading calculator only works with the weights you have. In other words, sometimes the total
between the Weight column and the calculator won't perfectly match. Ex: You're supposed to lift 100lbs today, but you don't have any
2.5lb weights. The calculator will suggest one 25lb plate (95lbs).
but you can override
ometimes the total

ut you don't have any
Change Log
v1.0 Original
v1.1 Added Ability to select Kg or Lbs
Added Warmup sets (@60/70/80%)
Added Ability to Change Main/Secondary Lift Order
v2.0 Added 4-Day Option (Macro)
Added "Custom" entries to Tier 2/3 dropdown lists
Cleaned up cell formulas
v2.2 Added Microplates Option
Selecting "Yes" enables rounding by 0.5 (lbs lonely)
Selecting "No" disables rounding (defaults to 5lbs)
v2.3 Corrected Error in Formulas which resulted in incorrect incrementing
v2.4 Added a couple/few Tier 3 exercises
Added Selectable Tier 2 Percentage
v3.0 Clarified Instructions on Start Tab
Added Modified T1 Rep Scheme (3x5+ > 4x3+ > 5x2+)
v3.5 Major revamp to formulas to clear up the jumbled mess of IF statements
Added Modified T1 progression based upon AMRAP set
v3.6 Bugfixes
v3.7 Bugfixes
v3.8 Bugfixes
Added Wilks
v3.81 Bugfixes
v3.82 Bugfixes
v3.83 Sheesh. Bugfixes
v3.84 WTF Bugfixes
v3.85 I need to hire someone to check for bugs.
v3.86 1RM calculator (Wendler formula)
You guessed it. Bugfixes.
v4.00 Added Modified T2 Rep Scheme (4x8 > 4x6 > 4x4)
Added Modified T3 Rep Scheme (4x12+ progression @18)
Added Charts to track progress!
Added Bar Calculators
Cleaned up Instruction Page
v4.01 Fixed T3 Formatting errors
v4.02 Now you can change T1 exercises to whatever you like on the Start Tab
Added Secondary Bar Weights (15kg/35lbs)
Fixed Error calculating Est 1RM
v4.05 Various small errors fixed
Fixed error when selecting modified T1 and modified rep scheme
v4.06 Added 1.5lb / 1.25kg microplates
Fixed conditional formatting on Week 1
Modified Data Validation on Start Sheet for clarity
Added clarification on weight vs. bar loading
v4.1 Fixed error with 10x1 no tproperly behaving on T1 lifts
v4.5 Revamp of Start page
Revamp of wayyyyy too many formulas

Read These First!!!: GZCLP 3 or 4-Day (12 Week) v4.5b5 by /u/blacknoir (Last Updated 1/30/20)

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Read These First!!!: GZCLP 3 or 4-Day (12 Week) v4.5b5 by /u/blacknoir (Last Updated 1/30/20)

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GZCLP 3 or 4-Day (12 Week) v4.

READ THESE FIRST!!!

How the Program Works

Tier 1 Lift Progression

Tier 2 Lift Progression

Tier 3 Lift Progression

AMRAP Weight Progress same amount each session (Column N)

1. Select your Options: Select your genetic chromosomal "Gender", 3 or 4

3. Enter your starting weights for your main lifts in Column J.

ou've given me!

r main lifts in Column J.

weight you want to increase

Incline Bench 65 3x10 40 45 55 10 10 10

Day 2 Est 1RM OHP

Custom 2 70 3x10 42.5 50 60

Day 3 Est 1RM Custom 1

Squat 80 3x10 47.5 55 67.5

Enter How Many Reps you 0 1 0 0 0 1 0 0 0

Plates (Each Side) with a 20 Kg Bar

Incline Bench 65 3x10 40 45 55 10 10 6(60) 120 Seconds

Day 2 Est 1RM OHP 69.652

Custom 2(RDL) 70 3x10 42.5 50 60 10 10 10 120 Seconds

Day 3 Est 1RM stom 1(Incline Bench) 88.648

Squat 80 3x10 47.5 55 67.5 10 10 10 120 Seconds

Day 4 Est 1RM Custom 3(Snatch Pull) 87.488

OHP 50 3x10 30 35 42.5 10 10 6 120 Seconds

Lateral Raises 10 3x15+ ### 45.89 -278 15 15 22

What are IPF Points? See https://www.powerlifting.sport/rulescodesinfo/ipf-

What is Wilks? See https://powerliftingaustralia.com/wilks-formula/

Plates (Each Side) with a 20 Kg Bar

Plates (Each Side) with a 20 Kg Bar

only works with the weights you have. In

OHP 50 3x10 30 35 42.5 120 Seconds 0 0 1 0 0 0 0 0 0 0 0 0 0

Incline Bench 70 3x10 42.5 50 60 120 Seconds 0 1 0 0 1 0 0 0 0 0 0 0 0

Day 3 Est 1RM OHP Plates (Each Side) with a 20 Kg Bar

Custom 2 70 3x8 42.5 50 60 120 Seconds 0 1 0 0 1 0 0 0 0 0 0 0 0

Lateral Raises 10 3x15+

Incline Bench 65 3x8 40 45 55 10(60) 10(60) 10(60) 120 Seconds

Day 2 Est 1RM OHP 79.98

Custom 2 75 3x10 45 52.5 65 10 10 10 120 Seconds

Lateral Raises 10 4x12+ 0 0 0 15 15 22

Day 3 Est 1RM Custom 1 94.98

Squat 85 3x10 50 60 72.5 10 10 10 120 Seconds

OHP 50 3x8 30 35 42.5 8 8 12 120 Seconds

Opt Tier 3 0 3x15+ 0 0 0

Lateral Raises 10 3x15+ ### 46.02 -278 15 15 25

Plates (Each Side) with a 20 Kg Bar

Plates (Each Side) with a 20 Kg Bar

Squat 80 3x8 47.5 55 67.5 120 Seconds 0 1 0 1 0 0 0 0 0 0 0 0 0

Day 2 Est 1RM Custom 3 Plates (Each Side) with a 20 Kg Bar

OHP 50 3x8 30 35 42.5 120 Seconds 0 0 1 0 0 0 0 0 0 0 0 0 0

Enter Your Body Weight IPF Points Wilks Pts

Incline Bench 70 3x8 42.5 50 60 120 Seconds 0 1 0 0 1 0 0 0 0 0 0 0 0

Incline Bench 65 3x6 40 45 55 8 8 12 120 Seconds 0 1 0 0 0

Day 2 Est 1RM OHP 75.823 Plates (Each Side) with

Custom 2 80 3x10 47.5 55 67.5 10 10 10 120 Seconds 0 1 0 1 0

Lateral Raises 10 4x12+ 0 0 0 15 15 18

Day 3 Est 1RM Custom 1 98.648 Plates (Each Side) with

Squat 90 3x10 55 62.5 77.5 8 8 8 120 Seconds 0 1 1 0 0

Day 4 Est 1RM Custom 3 93.492 Plates (Each Side) with

Lateral Raises 10 3x15+ ### 44.61 -270 15 15 22

Plates (Each Side) with a 20 Kg Bar