Week 1 Deadlift (primary stance) Warm Up

60% 107.5 15 1

Week 2 Deadlift (primary stance) Warm Up

65% 115 15 1

Week 3 Deadlift (primary stance) Warm Up

55% 97.5 15 1

Week 1 OHP Warm Up

75% 40 5 5
Curls 4 10 - 12

Week 2 OHP Warm Up

80% 47.5 4 3
75% 45 3 6
Curls 4 10 - 12

Week 3 OHP Warm Up

85% 55 4 3
75% 47.5 3 8
Curls 4 10 - 12

Week 4 OHP Warm Up

80% 55 3 2
75% 52.5 3 5

Curls 4 10 - 12
Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up
70% 125 10 1 80% 142.5

Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

75% 135 10 1 85% 152.5

Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

65% 115 10 1 90% 160
95% 170

OHP Warm Up OHP Warm Up

50% 27.5 1 8 80% 42.5
60% 32.5 1 6 If you get less than 8 reps, keep the same max for
70% 37.5 2 4 Curls/pullups/pulldowns of your choic
80% 42.5 2 3

OHP Warm Up OHP Warm Up

50% 30 1 8 80% 47.5
60% 35 2 6 If you get less than 8 reps, keep the same max for
70% 40 2 5 Curls/pullups/pulldowns of your choic
75% 45 2 4
80% 47.5 3 3

OHP Warm Up OHP Warm Up

50% 32.5 1 8 80% 50
60% 37.5 2 6 If you get less than 8 reps, keep the same max for
70% 45 2 5 Curls/pullups/pulldowns of your choic
80% 50 2 3
90% 57.5 2 1

OHP Warm Up OHP Warm Up

50% 35 1 5 85% 57.5
60% 40 1 4 If you get 5-6, bump your max up 5 pounds. If you

70% 47.5 1 3 Or work up to new 1RM 1RM

75% 52.5 2 3 Curls/pullups/pulldowns of your choic
80% 55 2 2
 Max 180
5 1 Rounding 2.5

5 1

1 1
1 1

W1 Max 55
1 AMAP Rounding 2.5
keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
3 8

W2 Max 60
1 AMAP
keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
4 8

W3 Max 65
1 AMAP
keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
5 8

W4 Max 70
1 AMAP
max up 5 pounds. If you get 7+, bump your max up 10 pounds

1 AMAP
2 8