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a Copy *full

Lift 1RM
Comp Bench 400
Close Grip Bench 380
Incline Bench 360
--> File --> Make a Copy *full details here* - Thanks, LiftVault.com
153914 Week 1 58198 Week 2
Light Day 1 hr Light Day
COMP Sets Reps Weight Volume COMP Sets Reps
50% 1 8 200 1600 55% 1 8
60% 1 5 240 1200 65% 1 5
70% 5 3 280 4200 75% 5 3
60% 1 AMRAP 240 240 65% 2 AMRAP
CG CG
70% 3 AMRAP 266 798 75% 3 AMRAP
INCL DB Incline DB
1 12 90 1080 1 12
1 10 100 1000 1 10
1 8 110 880 1 8
1 6 130 780 1 6
Skull Crusher Skull Crusher
1 12 80 960 1 12
1 10 80 800 1 10
1 8 80 640 1 8
1 6 80 480 1 6
1 5 80 400 1 5
Seated Arnold Press Seated Arnold Press
4 12 50 2400 4 12
DB Flys DB Flys
4 10 40 4 10
Barbell Row Barbell rows
4 10 225 9000 4 10
ABS ABS
26498
HEAVY DAY 1hr 15min Heavy day
Comp Comp
50% 1 8 200 1600 50% 1 8
60% 1 6 240 1440 60% 1 6
70% 1 5 280 1400 70% 1 5
80% 5 3 320 4800 80% 1 3
70% 2 AMRAP 280 3640 85% 4 2
DB Palms facing 6.5 65% 2 AMRAP
1 10 65 650 DB Arms Facing (lower to armpit)
1 8 75 600 1 10
1 6 85 510 1 8
1 5 100 500 1 6
Incline Press 1 5
70% 5 3 252 3780 Incline
DB French Press 75% 3 4
4 15 1500 DB French
Lats 25 4 15
4 12 160 7680 Lat PLDN
Military 4 15
4 12 75 3600 Military
ABS 4 12
31700 ABS
 21217 Week 3 23486 Week 4
Light Day light day
Weight Volume Comp Sets Reps Weight Volume Comp
220 1760 50% 1 8 200 1600 50%
260 1300 60% 1 8 240 1920 60%
300 4500 70% 1 5 280 1400 70%
260 520 80% 5 3 320 4800 80%
55% 2 AMRAP 220 440 85%
285 855 CG 60%
70% 2 AMRAP 266 532 CG
12 Incline DB 75%
10 1 12 12 Incline DB
8 1 10 10
6 1 8 8
1 6 6
12 Skull Crusher
10 1 12 12 Skull Crusher
8 1 10 10
6 1 8 8
5 1 6 6
1 5 5
48 Seated Arnold Press
4 12 48 Seated Arnold Press
40 DB Flys
4 10 40 DB Flys
40 Barbell rows
4 10 40 Barbell rows
9140 ABS
10897 ABS
Heavy Day
200 1600 Comp Heavy Day
240 1440 50% 1 8 200 1600 Comp
280 1400 60% 1 6 240 1440 50%
320 960 70% 1 5 280 1400 60%
340 2720 80% 5 3 320 4800 70%
260 520 70% 2 AMRAP 280 560 80%
er to armpit) 0 DB Arms Facing (lower to armpit) 90%
10 1 10 10 80%
8 1 8 8 DB Arms Facing (lower to
6 1 6 6
5 1 5 5
Incline
270 3240 80% 3 3 288 2592
DB French Incline
60 4 15 60 75%
Lat PLDN DB French
60 4 15 60
Military Lat PLDN
 48 4 12 48
ABS Military
12077 12589
ABS
 20484 Week 5 18182
Light Day
Sets Reps Weight Volume Comp Sets Reps Weight Volume
1 8 200 1600 50% 1 8 200 1600
1 8 240 1920 60% 1 8 240 1920
1 5 280 1400 70% 1 5 280 1400
1 3 320 960 80% 1 3 320 960
4 3 340 4080 85% 1 2 340 680
2 AMRAP 2 90% 1 1 360 360
CG
2 AMRAP 285 570 75% 2 AMRAP 285 570
Incline DB
1 12 12 1 12 12
1 10 10 1 10 10
1 8 8 1 8 8
1 6 6 1 6 6
Skull Crusher Skull Crusher
1 12 12 1 12 12
1 10 10 1 10 10
1 8 8 1 8 8
1 6 6 1 6 6
1 5 5 1 5 5
Seated Arnold Press Seated Arnold Press
4 12 48 4 12 48
DB Flys
4 10 40 4 10 40
Barbell rows Barbell rows
4 10 40 4 10 40
ABS
10737 7695
Heavy Day Heavy Day
Comp
1 8 200 1600 50% 1 8 200 1600
1 6 240 1440 60% 1 6 240 1440
1 5 280 1400 70% 1 5 280 1400
1 3 320 960 80% 1 3 320 960
3 1 360 1080 90% 1 1 360 360
2 AMRAP 320 640 92.50% 1 1 370 370
DB Arms Facing (lower to armpit) 95% 1 1 380 380
1 10 10 DB Arms Facing (lower to armpit)
1 8 8 1 10 10
1 6 6 1 8 8
1 5 5 1 6 6
1 5 5
3 3 270 2430 Incline
70% 5 3 252 3780
4 15 60 DB French
4 15 60
4 15 60 Lat PLDN
4 15 60
4 12 48 Military
4 12 48
ABS
9747 10487
Week 6 12347
Light Day
Comp Sets Reps Weight Volume
50% 1 8 200 1600
60% 1 8 240 1920
70% 5 3 280 4200
CG
65% 1 AMRAP 247 247
INCL DB
1 12 12
1 10 10
1 8 8
1 6 6
8003
Heavy day
Comp
50% 1 5 200 1000
60% 1 3 240 720
70% 1 3 280 840
80% 1 2 320 640
90% 1 1 360 360
95% 1 1 380 380
101% 1 1 404 404
4344