1RM 365 Strong

Squat 150 142.5

Bench 100 95
Deadlift 200 190
Total 450 427.5

CHANGE ONLY RED CELLS!

P Week
Day 1
1 Sets Reps Total % Weight

r Squat 3 10 30 55% 82.5

o
t Day 2
o Bench 3 10 30 55% 55

c
o Day 3
l Deadlift 3 10 30 55% 110

1
P Week
Day 1
4 Sets Reps Total % Weight

r Squat 5 5 25 70% 105

o
t Day 2
o Bench 5 5 25 70% 70

c
o Day 3
l Deadlift 5 5 25 70% 140

2
P Week
Day 1
7 Sets Reps Total % Weight

r Squat 5 4 20 80% 120

o
t
t Day 2
o Bench 5 4 20 80% 80

c
o Day 3
l Deadlift 5 4 20 80% 160

3
P Week
Day 1
10 Sets Reps Total % Weight

r Squat 2 2 4 90% 135

o
t Day 2
o Bench 2 2 4 90% 90

c
o Day 3
l Deadlift 2 2 4 90% 180

4
Volume Week 2 Sets Reps Total %
Day 1
2475 Squat 3 8 24 60%

Day 2
1650 Bench 3 8 24 60%

Day 3
3300 Deadlift 3 8 24 60%

Volume Week 5 Sets Reps Total %

Day 1
2625 Squat 5 4 20 75%

Day 2
1750 Bench 5 4 20 75%

Day 3
3500 Deadlift 5 4 20 75%

Volume Week 8 Sets Reps Total %

Day 1
2400 Squat 5 3 15 85%
 Day 2
1600 Bench 5 3 15 85%

Day 3
3200 Deadlift 5 3 15 85%

Volume Week 11 Sets Reps Total %

Day 1
540 Squat 3 1 3 90, 92,5, 95

Day 2
360 Bench 3 1 3 90, 92.5, 95

Day 3
720 Deadlift 3 1 3 90, 92.5, 95
Weight Volume Week 3 Sets Reps Total
Day 1
90 2160 Squat 5 5 25

Day 2
60 1440 Bench 5 5 25

Day 3
120 2880 Deadlift 5 5 25

Weight Volume Week 6 Sets Reps Total

Day 1
112.5 2250 Squat 6 3 18

Day 2
75 1500 Bench 6 3 18

Day 3
150 3000 Deadlift 6 3 18

Weight Volume Week 9 Sets Reps Total

Day 1
127.5 1912.5 Squat 5 2 10
 Day 2
85 1275 Bench 5 2 10

Day 3
170 2550 Deadlift 5 2 10

Weight Volume Week 12 Sets Reps Total

Day 1
REST

Day 2
REST

Day 3
Squat
Bench
Deadlift
% Weight Volume

65% 97.5 2437.5

65% 65 1625

65% 130 3250

% Weight Volume

80% 120 2160

80% 80 1440

80% 160 2880

% Weight Volume

87.50% 131.25 1312.5

 87.50% 87.5 875

87.50% 175 1750

% Weight Volume

Re-Max
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