5 = lbs

Choose Rounding: 5 2.5 = kgs

This will be used by all spreadsheets.

 x = rest
Squat
1RM (lbs or kgs) 100

Week 1
Reps
Your typical warmup
( A ) Barbell Squat 8
5
4
4
4
4
4
4
Your typical warmup
( B ) Bench Press 8
5
4
4
4
4
4
4
( C ) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 2
Reps
Your typical warmup
( A ) Barbell Squat 8
5
4
 3
3
3
3
Your typical warmup
( B ) Bench Press 8
5
4
3
3
3
3
( C ) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 3
Reps
Your typical warmup
( A ) Barbell Squat 8
5
4
2
2
Your typical warmup
( B ) Bench Press 8
5
4
2
2
( C ) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
 (Optional) 1
(Optional) 1
(Optional) 1
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 4
Reps
Your typical warmup
( A ) Barbell Squat 8
5
4
3
2
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8
5
4
3
2
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1
1
1
1
1
(Optional) 1
(Optional) 1
(Optional) 1
(Optional) 1
 (Optional) 1
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 5
(See “Dive Straight In” sheet)
 Bench Deadlift
100 100

Day 1 Day 2 Day 3

Weight Weight Weight

25 25 25
40 40 40
50 50 50
65 65 65
65 65 65
65 65 65
65 65 65
65 65 65

25 25 25
40 40 40
50 50 50
65 65 65
65 65 65
65 65 65
65 65 65
65 65 65
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
x x
x x
x x
x x
x x

Day 1 Day 2 Day 3

Weight Weight Weight

25 25 25
40 40 40
50 50 50
 75 75 75
75 75 75
75 75 75
75 75 75

25 25 25
40 40 40
50 50 50
75 75 75
75 75 75
75 75 75
75 75 75
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
x x
x x
x x
x x
x x

Day 1 Day 2 Day 3

Weight Weight Weight

25 25 25
40 40 40
50 50 50
80 80 80
80 80 80

25 25 25
40 40 40
50 50 50
80 80 80
80 80 80
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
x x
x x
 x x
x x
x x

Day 1 Day 2 Day 3

Weight Weight Weight

25 25 25
40 40 40
50 50 50
65 65 65
75 75 75

25 25 25
40 40 40
50 50 50
65 65 65
75 75 75

70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
70-85% of 1RM x x
x x
x x
x x
x x
x x
 Day 4 Day 5 Day 6
Weight Weight Weight

25 25 25
40 40 40
50 50 50
65 65 65
65 65 65
65 65 65
65 65 65
65 65 65

25 25 25
40 40 40
50 50 50
65 65 65
65 65 65
65 65 65
65 65 65
65 65 65
70-85% of 1RM x x x = rest
70-85% of 1RM x x Deadlift % of 1R
70-85% of 1RM x x 70%
70-85% of 1RM x x 75%
70-85% of 1RM x x 80%
x x 85%
x x
x x x = rest
x x
x x

Day 4 Day 5 Day 6

Weight Weight Weight

25 25 25
40 40 40
50 50 50
 75 75 75
75 75 75
75 75 75
75 75 75

25 25 25
40 40 40
50 50 50
75 75 75
75 75 75
75 75 75
75 75 75 x = rest
70-85% of 1RM x x Deadlift % of 1R
70-85% of 1RM x x 70%
70-85% of 1RM x x 75%
70-85% of 1RM x x 80%
70-85% of 1RM x x 85%
x x
x x x = rest
x x
x x
x x

Day 4 Day 5 Day 6

Weight Weight Weight

25 25 25
40 40 40
50 50 50
80 80 80
80 80 80

25 25 25
40 40 40
50 50 50
80 80 80
80 80 80 x = rest
70-85% of 1RM x x Deadlift % of 1R
70-85% of 1RM x x 70%
70-85% of 1RM x x 75%
70-85% of 1RM x x 80%
70-85% of 1RM x x 85%
x x
x x x = rest
 x x
x x
x x

Day 4 Day 5 Day 6

Weight Weight Weight

25 25 25
40 40 40
50 50 50
65 65 65
75 75 75

25 25 25
40 40 40
50 50 50
65 65 65
75 75 75

x = rest
70-85% of 1RM x x Deadlift % of 1R
70-85% of 1RM x x 70%
70-85% of 1RM x x 75%
70-85% of 1RM x x 80%
70-85% of 1RM x x 85%
x x
x x x = rest
x x
x x
x x
Weight (lbs or kgs)
70
75
80
85
Weight (lbs or kgs)
70
75
80
85

Weight (lbs or kgs)

70
75
80
85
Weight (lbs or kgs)
70
75
80
85
 x = rest
Squat Bench
1RM (lbs or kgs) 420 240

Week 1 – D1/3/5 Day 1

Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
3
3
3
Your typical warmup
( B ) Bench Press 8 60
5 0
4 120
3
3
3
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
 Week 2 – D1/3 Day 1
Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
3 250
3 250
3 250
Your typical warmup
( B ) Bench Press 8 60
5 0
4 120
3 155
3 155
3 155
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 2 – D5 Day 5
Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
3 275
2 335
2 335
2 335
Your typical warmup
( B ) Bench Press 8 60
5 95
4 120
3 155
2 190
2 190
2 190
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
 8 – 15
Week 3 – D1/3 Day 1
Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
3 275
3 275
3 275
Your typical warmup
( B ) Bench Press 8 60
5 95
4 120
3 155
3 155
3 155
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 4 – D1 Day 1
 Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
3 275
3 275
3 275
Your typical warmup
( B ) Bench Press 8 60
5 95
4 120
3 155
3 155
3 155
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 4 – D3 Day 3
Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
3 275
2 335
2 335
2 335
Your typical warmup
( B ) Bench Press 8 60
5 95
4 120
3 155
2 190
2 190
2 190
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 5 – D3 Day 3
Reps Weight
 Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
3 275
3 275
3 275
Your typical warmup
( B ) Bench Press 8 60
5 95
4 120
3 155
3 155
3 155
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 6 – D3 Day 3
Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
 5 170
4 210
3 275
2 335
2 335
2 335
Your typical warmup
( B ) Bench Press 8 60
5 95
4 120
3 155
2 190
2 190
2 190
( C ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 7 – D1/2/3/4/5 Day 1

Reps Weight
Your typical warmup
( A ) Barbell Squat 8 105
5 170
4 210
 3 275
2 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Your typical warmup
( B ) Bench Press 8 60
5 95
4 120
3 155
2 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
( C ) Deadlift 1 x
1 x
1 x
1 x
1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15
Deadlift
425

Day 3 Day 5
Weight Weight

105 105 (A)

170 170
210 210

60 60
0 0 Daily Max (85-95+% 1RM)
120 120
(B)

Daily Max (85-95+% 1RM)

(C)

(D)

(E)
Day 3
Weight

105 (A)
170
210
250
250
250

60
0 Daily Max (85-95+% 1RM)
120
155 (B)
155
155

Daily Max (85-95+% 1RM)

(C)

(D)

(E)
Day 3
Weight

105 (A)
170
210
275
275
275

60
95 Daily Max (85-95+% 1RM)
120
155 (B)
155
155

Daily Max (85-95+% 1RM)

(C)

(D)

(E)
(A)

Daily Max (85-95+% 1RM)

(B)

Daily Max (85-95+% 1RM)

(C)

(D)

(E)
(A)

Daily Max (85-95+% 1RM)

(B)

Daily Max (85-95+% 1RM)

(C)

(D)

(E)

(A)
 Daily Max (85-95+% 1RM)

(B)

Daily Max (85-95+% 1RM)

(C)

(D)

(E)

Day 2 Day 3 Day 5

Weight Weight Weight

105 105 105

170 170 170
210 210 210
 275 275 275
315 315 315

60 60 60
95 95 95
120 120 120
155 155 155
180 180 180

x = rest
70-85% of 1RM x x Deadlift % o
70-85% of 1RM x x 70%
70-85% of 1RM x x 75%
70-85% of 1RM x x 80%
70-85% of 1RM x x 85%
x x
x x x = rest
x x
x x
x x
 Week 1 – D2/4 Day 2 Day 4
Reps Weight Weight
Your typical warmup
Barbell Squat 8 105 105
5 170 170
4 210 210
3 275 275
2 315 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Your typical warmup
Bench Press 8 60 60
5 95 95
4 120 120
3 155 155
2 180 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Deadlift 1 70-85% of 1RM70-85% of 1RM x = rest
1 70-85% of 1RM70-85% of 1RMDeadlift % of 1R
1 70-85% of 1RM70-85% of 1RM 70%
1 70-85% of 1RM70-85% of 1RM 75%
1 70-85% of 1RM70-85% of 1RM 80%
(Optional) 1 85%
(Optional) 1
(Optional) 1 x = rest
(Optional) 1
(Optional) 1
Accessory (optional) 8 – 15
8 – 15
8 – 15
Accessory (optional) 8 – 15
8 – 15
8 – 15
 Week 2 – D2/4 Day 2 Day 4
Reps Weight Weight
Your typical warmup
Barbell Squat 8 105 105
5 170 170
4 210 210
3 275 275
2 315 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Your typical warmup
Bench Press 8 60 60
5 95 95
4 120 120
3 155 155
2 180 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Deadlift 1 70-85% of 1RM70-85% of 1RM x = rest
1 70-85% of 1RM70-85% of 1RMDeadlift % of 1R
1 70-85% of 1RM70-85% of 1RM 70%
1 70-85% of 1RM70-85% of 1RM 75%
1 70-85% of 1RM70-85% of 1RM 80%
(Optional) 1 85%
(Optional) 1
(Optional) 1 x = rest
(Optional) 1
(Optional) 1
Accessory (optional) 8 – 15
8 – 15
8 – 15
Accessory (optional) 8 – 15
8 – 15
8 – 15
 Week 3 – D2/4/5 Day 2 Day 4 Day 5
Reps Weight Weight Weight
Your typical warmup
Barbell Squat 8 105 105 105
5 170 170 170
4 210 210 210
3 275 275 275
2 315 315 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Your typical warmup
Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 180 180 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Deadlift 1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
Accessory (optional) 8 – 15
8 – 15
8 – 15
Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 4 – D2/4 Day 2 Day 4 Day 5

 Reps Weight Weight Weight
Your typical warmup
Barbell Squat 8 105 105 105
5 170 170 170
4 210 210 210
3 275 275 275
2 315 315 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Your typical warmup
Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 180 180 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Deadlift 1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
1 70-85% of 1RM70-85% of 1RM x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
Accessory (optional) 8 – 15
8 – 15
8 – 15
Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 5 – D1/2/4/5 Day 1 Day 2 Day 4

Reps Weight Weight Weight
Your typical warmup
Barbell Squat 8 105 105 105
5 170 170 170
4 210 210 210
3 275 275 275
2 315 315 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Your typical warmup
Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 180 180 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Deadlift 1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
Accessory (optional) 8 – 15
8 – 15
8 – 15
Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 6 – D1/2/4/5 Day 1 Day 2 Day 4

Reps Weight Weight Weight
Your typical warmup
Barbell Squat 8 105 105 105
 5 170 170 170
4 210 210 210
3 275 275 275
2 315 315 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Your typical warmup
Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 180 180 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
Deadlift 1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
1 x 70-85% of 1RM 70-85% of 1RM
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
(Optional) 1 x
Accessory (optional) 8 – 15
8 – 15
8 – 15
Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 8
(See “Dive Straight In” sheet)
Weight (lbs or kgs)
300
320
340
360
Weight (lbs or kgs)
300
320
340
360
Weight (lbs or kgs)
300
320
340
360
 x = rest
Deadlift % of 1RM Weight (lbs or kgs)
70% 300
75% 320
80% 340
85% 360

x = rest
 x = rest
Deadlift % of 1RM Weight (lbs or kgs)
70% 300
75% 320
80% 340
85% 360

x = rest

Day 5
Weight
 105
170
210
275
315

60
95
120
155
180

x x = rest
x Deadlift % of 1RM Weight (lbs or kgs)
x 70% 300
x 75% 320
x 80% 340
x 85% 360
x
x x = rest
x
x

Day 5
Weight

105
170
210
275
315

60
95
120
155
180

x x = rest
x Deadlift % of 1RM Weight (lbs or kgs)
x 70% 300
x 75% 320
x 80% 340
x 85% 360
x
x x = rest
x
x
ht (lbs or kgs)
ht (lbs or kgs)
 x = rest
Squat Bench Deadlift
1RM (lbs or kgs) 335 235 385

Week 1 Day 1 Day 4

Reps Weight Weight
Your typical warmup
( A ) Barbell Squat 8 85 85
5 135 135
4 170 170
3 220 220
2 250 250
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8 60 60
5 95 95
4 120 120
3 155 155
2 175 175
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1 70-85% of 1RM x x = rest
1 70-85% of 1RM x Deadlift % of 1RM
1 70-85% of 1RM x 70%
1 70-85% of 1RM x 75%
1 70-85% of 1RM x 80%
(Optional) 1 x 85%
(Optional) 1 x
(Optional) 1 x x = rest
(Optional) 1 x
(Optional) 1 x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
 8 – 15

Week 2 Day 1 Day 3 Day 5

Reps Weight Weight Weight
Your typical warmup
( A ) Barbell Squat 8 85 85 85
5 135 135 135
4 170 170 170
3 220 220 220
2 250 250 250
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 175 175 175
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15
 Week 3 Day 1 Day 2 Day 3
Reps Weight Weight Weight
Your typical warmup
( A ) Barbell Squat 8 85 85 85
5 135 135 135
4 170 170 170
3 220 220 220
2 250 250 250
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 175 175 175
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 4 Day 1 Day 2 Day 3

Reps Weight Weight Weight
 Your typical warmup
( A ) Barbell Squat 8 85 85 85
5 135 135 135
4 170 170 170
3 220 220 220
2 250 250 250
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 175 175 175
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 5 Day 1 Day 2 Day 3

Reps Weight Weight Weight
Your typical warmup
( A ) Barbell Squat 8 85 85 85
 5 135 135 135
4 170 170 170
3 220 220 220
2 250 250 250
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 175 175 175
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
( D ) Accessory (optional) 8 – 15
8 – 15
8 – 15
( E ) Accessory (optional) 8 – 15
8 – 15
8 – 15

Week 6
(See “Dive Straight In” sheet)
Weight (lbs or kgs)
270
290
310
325
 x = rest
Deadlift % of 1RM Weight (lbs or kgs)
70% 270
75% 290
80% 310
85% 325

x = rest
 Day 5
Weight

85
135
170
220
250

60
95
120
155
175

x = rest
70-85% of 1RM Deadlift % of 1RM Weight (lbs or kgs)
70-85% of 1RM 70% 270
70-85% of 1RM 75% 290
70-85% of 1RM 80% 310
70-85% of 1RM 85% 325

x = rest

Day 4 Day 5
Weight Weight
 85 85
135 135
170 170
220 220
250 250

60 60
95 95
120 120
155 155
175 175

x = rest
70-85% of 1RM x Deadlift % of 1RM Weight (lbs or kgs)
70-85% of 1RM x 70% 270
70-85% of 1RM x 75% 290
70-85% of 1RM x 80% 310
70-85% of 1RM x 85% 325
x
x x = rest
x
x
x

Day 4 Day 5 Day 6

Weight Weight Weight

85 85 85
 135 135 135
170 170 170
220 220 220
250 250 250

60 60 60
95 95 95
120 120 120
155 155 155
175 175 175

x = rest
x x Deadlift % of 1RM
70-85% of 1RM x x 70%
70-85% of 1RM x x 75%
70-85% of 1RM x x 80%
70-85% of 1RM x x 85%
70-85% of 1RM x x
x x x = rest
x x
x x
x x
Weight (lbs or kgs)
270
290
310
325
To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make a Copy *full

The Bulgarian Method

Based on Greg Nuckols' Bulgarian Manual

x = rest
Squat Bench Deadlift
1RM (lbs or kgs) 420 240 425

Week ______ Day 1 Day 2 Day 3

Reps Weight Weight Weight
Your typical warmup
(A) Barbell Squat 8 105 105 105
5 170 170 170
4 210 210 210
3 275 275 275
2 315 315 315
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
Your typical warmup
( B ) Bench Press 8 60 60 60
5 95 95 95
4 120 120 120
3 155 155 155
2 180 180 180
Daily Min (80-90% 1RM) 1
(Optional) 1
(Optional) 1
Daily Max (85-95+% 1RM) 1
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
(Optional) 2–3
( C ) Deadlift 1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
1 70-85% of 1RM x x
(Optional) 1 x x
(Optional) 1 x x
(Optional) 1 x x
 (Optional) 1 x x
(Optional) 1 x x
(D) Accessory (optional) 8 – 15
8 – 15
8 – 15
(E) Accessory (optional) 8 – 15
8 – 15
8 – 15
ed sheet --> File --> Make a Copy *full details here* - Thanks, LiftVault.com

ethod
ulgarian Manual

<-- Edit these cells with 1RM

Day 4 Day 5 Day 6

Weight Weight Weight

105 105 105

170 170 170
210 210 210
275 275 275
315 315 315

60 60 60
95 95 95
120 120 120
155 155 155
180 180 180

x = rest
Deadlift % o Weight (lbs or kgs)
70-85% of 1RM x x 70% 300
70-85% of 1RM x x 75% 320
70-85% of 1RM x x 80% 340
70-85% of 1RM x x 85% 360
70-85% of 1RM x x
x x x = rest
x x
x x
x x
x x
To Save: Log in to Google --> File --> Make a Copy | Thanks, liftvault.com
Date Squat – Daily Min Squat – Daily Max Bench – Daily Min Bench – Daily Max