13-WEEK STREN

4 DAY PROGRAM W

ENTER MAXES HERE

LBS
KG SQUAT 120
BENCH 90
DEADLIFT 140
EEK STRENGTH & FAT LOSS PROGRAM
PROGRAM W/ OPTIONAL 5TH DAY
LBS
KG
 13-WEEK STRE
WEEKS 01-04

WEEK 01

MOVEMENT SETS X REPS

sq Squat 1 x1

sq Squat 4 x5

dl Deadlifts 3 x8

bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12

bn Bench Press 1 x1

bn D2 Bench Press 4 x5

ohp Overhead Press 3 x8

Seated Row 3 x 12
Skullcrushers 3 x 12
sq Squats 3 x8

dl Deadlifts 1 x1

dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6

sq Low Incline DB Press 3 x 12

Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Pallof Press
Bench Press
3 x 12
4 x8
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Walking Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 01-04

WEEK 02

%1RM RPE LOAD

85% 100 sq Squat

72.5% 85 sq Squat
60% 85 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Incline Bench Press
@8 Pull Ups
@9 Barbell Curl

@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 75 bn Bench Press
73% 65 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 75 sq Squats
85% 120 dl Deadlifts
72.5% 100 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls

50% 60 sq Tempo Squats

@8 sq Glute Hip Thrusts

62.5%
@8
55 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
 WEEK 03

SETS X REPS %1RM RPE LOAD

1 x1 87% 105 sq

4 x5 75.0% 90 sq

3 x8 62.5% 90 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

1 x1 87% 80 bn

4 x5 75% 70 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x8 65% 80 sq

1 x1 87% 120 dl

5 x3 75% 105 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x6 52.5% 65 sq

3 x 10 @8 sq

3 x 12
4 x8 65.0%
@8
60 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
 SETS X REPS %1RM RPE LOAD

Squat 1 x1 89% 105 s

Squat 4 x5 77.5% 95 s

Deadlifts 3 x8 65% 90 d

Goblet Squat 3 x 15 @7 b

Incline Bench Press 3 x8 @8

Pull Ups 3 x8 @8
Barbell Curl 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 1 x1 89% 80 b

Bench Press 4 x5 77.5% 70 b

Overhead Press 3 x8 @8 o

Seated Row 3 x 12 @8
Skullcrushers 3 x 12 @9
Squats 3 x8 67.5% 80 s

Deadlifts 1 x1 89% 125 d

Deadlifts 5 x3 77.5% 110 d

DB Romanian Deadlift 3 x 12 @7
Pull Ups 4 x6 @8
Low Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x6 55% 65 s

Glute Hip Thrusts 3 x 10 @8 s

Pallof Press 3 x 12 @8
Bench Press 4 x8 67.5% 60 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Walking Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Dips 3 x 15 @7
Lateral Raises 3 x 15 @8
Barbell Curls 3 x 12 @8
WEEK 04

SETS X REPS %1RM

Squat 1 x1 91%
Squat 5 x3 80%
Deadlifts 3 x8 67.5%

D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12

Front Squat 3 x3
Bulgarian Split Squats 3 x 12
Bench Press 1 x1 91%

D2 Bench Press 4 x5 80%

Overhead Press 3 x8
Seated Row 3 x 12
Skullcrushers 3 x 12
 Squats 3 x8 70%
Deadlifts 1 x1 91%
Deadlifts 5 x3 80%

D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6
Low Incline DB Press 3 x 12
Face Pulls 3 x 15

Tempo Squats 4 x6 57.5%

Glute Hip Thrusts 3 x 10

D4 Pallof Press
Bench Press
3 x 12
4 x8 70%
One Arm DB Row 3 x 12

Overhead Tricep Extension 3 x 15

Walking Lunges 3 x 12

D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
RPE LOAD

110
95
95
@7
@8
@8
@9

@8
@7
80
70
@8
@8
@9
 85
125
110
@7
@8
@8
@7

70
@8

@8
65
@7

@9

@7
@7
@7
@8
@8
 13-WEEK STRE
WEEKS 05-08

WEEK 05

MOVEMENT SETS X REPS

sq Squat 1 x1

sq Squat 5 x3

dl Deadlifts 3 x8

bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12

bn Bench Press 1 x1

bn D2 Bench Press 5 x3

ohp Overhead Press 3 x8

Seated Row 3 x 12
Skullcrushers 3 x 12
sq Squats 3 x 10

dl Deadlifts 1 x1

dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6

sq Low Incline DB Press 3 x 12

Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Pallof Press
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Walking Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 05-08

WEEK 06 - Mini Peak

%1RM RPE LOAD

93% 110 sq Squat

82.5% 100 sq Squat
70% 100 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Incline Bench Press
@8 Pull Ups
@9 Barbell Curl

@8 sq Front Squat
@7 sq Bulgarian Split Squats
93% 85 bn Bench Press
82.5% 75 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 75 sq Squats
93% 130 dl Deadlifts
82.5% 115 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls

60% 70 sq Tempo Squats

@8 sq Glute Hip Thrusts

62.5%
@8
55 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
 WEEK 07

SETS X REPS %1RM RPE LOAD

1 x1 95% 115 sq

3 x3 85% 100 sq

3 x 10 62.5% 90 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

1 x1 95% 85 bn

3 x3 85% 75 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x 10 65% 80 sq

1 x1 95% 135 dl

3 x3 85% 120 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x8 55.0% 65 sq

3 x 10 @8 sq

3 x 12
4 x 10 65%
@8
60 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
 SETS X REPS %1RM RPE LOAD

Squat 2 x1 82.5% 100 s

Squat 4 x5 70% 85 s

Deadlifts 3 x 10 57.5% 80 d

Goblet Squat 3 x 15 @7 b

Close Grip Bench Press 3 x8 @8

Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 2 x1 82.5% 75 b

Bench Press 4 x5 70% 65 b

Seated DB Press 3 x8 @8 o

Bent Over Row 3 x 12 @8

French Press 3 x 12 @9
Squats 3 x 10 57.5% 70 s

Deadlifts 2 x1 82.5% 115 d

Deadlifts 4 x5 70% 100 d

DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x8 57.5% 70 s

Glute Hip Thrusts 3 x 10 @8 s

Back Extension 3 x 12 @6
Bench Press 4 x 10 57.5% 50 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Reverse Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 08

SETS X REPS %1RM

Squat 2 x1 85%
Squat 4 x5 72.5%
Deadlifts 3 x 10 60%

D1 Goblet Squat 3 x 15
Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

Front Squat 3 x3
Bulgarian Split Squats 3 x 12
Bench Press 2 x1 85%

D2 Bench Press 4 x5 72.5%

Seated DB Press 3 x8
Bent Over Row 3 x 12
French Press 3 x 12
 Squats 3 x 10 60%
Deadlifts 2 x1 85%
Deadlifts 4 x5 72.5%

D3 DB Romanian Deadlift 3 x 12
Chin Ups 4 x6
High Incline DB Press 3 x 12
Face Pulls 3 x 15

Tempo Squats 4 x8 60%

Glute Hip Thrusts 3 x 10

D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
One Arm DB Row 3 x 12

Overhead Tricep Extension 3 x 15

Reverse Lunges 3 x 12

D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
RPE LOAD

100
85
85
@7
@8
@8
@9

@8
@7
75
65
@8
@8
@9
 70
120
100
@7
@8
@8
@7

70
@8

@6
55
@7

@9

@7
@7
@7
@8
@8
 13-WEEK STRE
WEEKS 09-12

WEEK 09

MOVEMENT SETS X REPS

sq Squat 2 x1

sq Squat 4 x5

dl Deadlifts 5 x3

bn D1 Goblet Squat 3 x 15
Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12

bn Bench Press 2 x1

bn D2 Bench Press 4 x5

ohp Seated DB Press 3 x8

Bent Over Row 3 x 12
French Press 3 x 12
sq Squats 3 x 10

dl Deadlifts 2 x1

dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Chin Ups 4 x6

sq High Incline DB Press 3 x 12

Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Reverse Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 09-12

WEEK 10

%1RM RPE LOAD

85% 100 sq Squat

72.5% 85 sq Squat
60% 85 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Close Grip Bench Press
@8 Chin Ups
@9 Seated DB Curls

@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 75 bn Bench Press
72.5% 65 bn D2 Bench Press
@8 ohp Seated DB Press
@8 Bent Over Row
@9 French Press
60% 70 sq Squats
85% 120 dl Deadlifts
72.5% 100 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Chin Ups
@8 sq High Incline DB Press
@7 Face Pulls

60% 70 sq Tempo Squats

@8 sq Glute Hip Thrusts

60%
@6
55 bn
D4 Back Extension
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Reverse Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Push Ups
@8 Bonus Lateral Raises
@8 Incline DB Curls
 WEEK 11

SETS X REPS %1RM RPE LOAD

2 x1 89% 105 sq

5 x3 77.5% 95 sq

3 x 10 62.5% 90 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

2 x1 89% 80 bn

5 x3 77.5% 70 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x 10 65% 80 sq

2 x1 89% 125 dl

5 x3 77.5% 110 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x6 65% 80 sq

3 x 10 @8 sq

3 x 12
4 x 10 65%
@6
60 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
 SETS X REPS %1RM RPE LOAD

Squat 1 x1 91% 110 s

Squat 5 x3 80% 95 s

Deadlifts 3 x 10 65% 90 d

Goblet Squat 3 x 15 @7 b

Close Grip Bench Press 3 x8 @8

Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 1 x1 91% 80 b

Bench Press 5 x3 80% 70 b

Seated DB Press 3 x8 @8 o

Bent Over Row 3 x 12 @8

French Press 3 x 12 @9
Squats 3 x 10 67.5% 80 s

Deadlifts 1 x1 91% 125 d

Deadlifts 5 x3 80% 110 d

DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x6 67.5% 80 s

Glute Hip Thrusts 3 x 10 @8 s

Back Extension 3 x 12 @6
Bench Press 4 x 10 67.5% 60 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Reverse Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 12

SETS X REPS %1RM

Squat 1 x1 93%
Squat 4 x5 70%
Deadlifts 3 x 10 60%

D1 Goblet Squat 3 x 15
Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

Front Squat 3 x3
Bulgarian Split Squats 3 x 12
Bench Press 1 x1 93%

D2 Bench Press 4 x5 70%

Seated DB Press 3 x8
Bent Over Row 3 x 12
French Press 3 x 12
 Squats 3 x 10 60%
Deadlifts 1 x1 93%
Deadlifts 4 x5 70%

D3 DB Romanian Deadlift 3 x 12
Chin Ups 4 x6
High Incline DB Press 3 x 12
Face Pulls 3 x 15

Tempo Squats 4 x6 62.5%

Glute Hip Thrusts 3 x 10

D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
One Arm DB Row 3 x 12

Overhead Tricep Extension 3 x 15

Reverse Lunges 3 x 12

D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
RPE LOAD

110
85
85
@7
@8
@8
@9

@8
@7
85
65
@8
@8
@9
 70
130
100
@7
@8
@8
@7

75
@8

@6
55
@7

@9

@7
@7
@7
@8
@8
 13-WEEK STRE
WEEKS 13

WEEK 13

MOVEMENT SETS X REPS

sq Squat 4 x5

dl Deadlifts 3 x 10

D1 Goblet Squat
Close Grip Bench Press
3 x 15
3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

sq Front Squat 3 x3

sq Bulgarian Split Squats 3 x 12

bn

ohp
D2 Bench Press
Seated DB Press
4 x5
3 x8
Bent Over Row 3 x 12
French Press 3 x 12

sq Squats 3 x 10

D3
sq Deadlifts 4 x5

D3 DB Romanian Deadlift
Chin Ups
3 x 12
4 x6

sq High Incline DB Press 3 x 12

Face Pulls 3 x 15

sq Tempo Squats 4 x6

sq Glute Hip Thrusts 3 x 10

bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Reverse Lunges 3 x 12

sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 13

%1RM RPE LOAD

72.5% 85 sq

62.5% 90 dl

@7 bn

@8
@8
@9

@8 sq

@7 sq

72.5% 65 bn

@8 ohp

@8
@9

62.5% 75 sq
72.5% 85 dl

@7
@8
@8 sq

@7

65% 80 sq

@8 sq

@6
62.5% 55 bn

@7

@9 sq

@7 sq

@7 sq

@7
@8
@8