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Week 1 Week 2
LEGS #1 LEGS #1
Squat 5 rep Max 395 Squat 1 rep Max
PUSH #1 PUSH #1
Bench 1 rep Max 345 Bench 3 rep Max
PULL #1 PULL #1
Deadlift 3 rep Max 610 Deadlift 1 rep Max
PUSH #2 PUSH #2
OHP 5 rep Max 175 OHP 1 rep Max
RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1
330 Bench 5 rep Max 310 Bench 1 rep Max
PULL #1 PULL #1
640 Deadlift 5 rep Max 575 Deadlift 3 rep Max
RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10
RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
195 OHP 3 rep Max 185 OHP 5 rep Max
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10
RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10
RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1
350 Bench 3 rep Max 335 Bench 5 rep Max
PULL #1 PULL #1
620 Deadlift 1 rep Max 650 Deadlift 5 rep Max
RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10
RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
175 OHP 1 rep Max 200 OHP 3 rep Max
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10
RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10
RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #1 PUSH #1
315 Bench 1 rep Max 360 Bench 3 rep Max
PULL #1 PULL #1
585 Deadlift 3 rep Max 630 Deadlift 1 rep Max
RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10
RPE 8-9 Glute Ham 3x10 RPE 8-9 Glute Ham 3x10
Raise or Raise or
Reverse Reverse
Hyper Hyper
PUSH #2 PUSH #2
190 OHP 5 rep Max 180 OHP 1 rep Max
RPE 8-9 Pull Ups 3x8-10 RPE 8-9 Pull Ups 3x8-10
RPE 8-9 Yates Row 3x10 RPE 8-9 Yates Row 3x10
PUSH #1
340 Bench 5 rep Max 320
PULL #1
660 Deadlift 5 rep Max 595
LEGS #2
410 Squat 1 rep Max 455
PUSH #2
200 OHP 3 rep Max 190