Lift

Squat Max 365

Bench Max 265
Deadlift Max 365
WEEK ONE WEEK TWO WEEK THREE WEEK FOUR
DAY ONE Exercise Sets Reps Weight Percent DAY ONE Exercise Sets Reps Weight Percent DAY ONE Exercise Sets Reps Weight Percent DAY ONE Exercise Sets Reps Weight Percent
Squat 3 60 72.50% Pause Squat 2 1 282.875 78% Squat 1 1 310.25 85% Squat 1 1 319.375 88%
Leg Press Squat 3 6 273.75 75.00% Squat 3 8 273.75 75% Squat 3 8 282.875 77.50%
Dumbell RDL Leg Press Leg Press Leg Press
Calf Raises Dumbell RDL Dumbell RDL Dumbell RDL
Leg Extensions Calf Raises Calf Raises Calf Raises
Leg Extensions Leg Extensions Leg Extensions

DAY TWO Exercise Sets Reps Weight Percent DAY TWO Exercise Sets Reps Weight Percent DAY TWO Exercise Sets Reps Weight Percent DAY TWO Exercise Sets Reps Weight Percent
Bench Press 1 1 231.875 88% Bench Press 1 1 238.5 90% Bench Press 1 1 225.25 85% Bench Press 1 1 225.25 85%
Bench Press 3 6 192.125 72.50% Bench Press 3 6 198.75 75.00% Bench Press 3 7 198.75 75.00% Bench Press 3 8 205.375 77.50%
Incline Dumbell Bench Incline Dumbell Bench Incline Dumbell Bench Incline Dumbell Bench
Cable Crossovers Cable Crossovers Cable Crossovers Cable Crossovers
Shoulder Press Variation Shoulder Press Variation Shoulder Press Variation Shoulder Press Variation
DB Lateral Raise DB Lateral Raise DB Lateral Raise DB Lateral Raise

DAY THREE Exercise Sets Reps Weight Percent DAY THREE 232 Sets Reps Weight Percent DAY THREE Exercise Sets Reps Weight Percent DAY THREE Exercise Sets Reps Weight Percent
Deadlift 1 1 319.375 88% Deadlift 1 1 328.5 90% Deadlift 1 1 328.5 90% Deadlift 1 1 328.5 90%
Deadlift 2 7 255.5 70.00% Deadlift 3 6 264.625 72.50% Deadlift 2 7 273.75 75.00% Deadlift 4 5 292 80.00%
Row Variation Row Variation Row Variation Row Variation
Pull Overs Pull Overs Pull Overs Pull Overs
Pull Down Pull Down Pull Down Pull Down
DB Lateral Raise DB Lateral Raise DB Lateral Raise DB Lateral Raise

DAY FOUR Exercise Sets Reps Weight Percent DAY FOUR Exercise Sets Reps Weight Percent DAY FOUR Exercise Sets Reps Weight Percent DAY FOUR Exercise Sets Reps Weight Percent
Bench Press 3 4 198.75 75% Bench Press 3 4 205.375 78% Bench Press 3 5 205.375 78% Bench Press 3 4 205.375 78%
Incline DB Incline DB Close Grip Bench Press 3 8 145.75 55.00% Incline DB
Straight Bar Curls Straight Bar Curls Incline DB Straight Bar Curls
Skullcrushers Skullcrushers Straight Bar Curls Skullcrushers
Alternating DB Curls Alternating DB Curls Skullcrushers Alternating DB Curls
Rope Curls Rope Curls Alternating DB Curls Rope Curls
Straight Bar Pushdowns Straight Bar Pushdowns Rope Curls Straight Bar Pushdowns
Straight Bar Pushdowns

DAY FIVE Exercise Sets Reps Weight Percent DAY FIVE Exercise Sets Reps Weight Percent DAY FIVE Exercise Sets Reps Weight Percent DAY FIVE Exercise Sets Reps Weight Percent
Squat 3 5 264.625 73% Squat 3 5 264.625 73% Squat 4 5 273.75 75% Squat 3 5 264.625 73%
Opposite Stance Deadlift 3 6 RPE 6 ` Hamstring curls Opposite Stance Deadlift 4 4 RPE 6 ` Opposite Stance Deadlift 4 4 RPE 6 `
Hamstring curls Leg extensions Hamstring curls Hamstring curls
Leg extensions Back Hyper Extensiosn Leg extensions Leg extensions
Back Hyper Extensiosn Calf Raises Back Hyper Extensiosn Back Hyper Extensiosn
Calf Raises Calf Raises Calf Raises

DAY SIX Exercise Sets Reps Weight Percent DAY SIX Exercise Sets Reps Weight Percent DAY SIX Exercise Sets Reps Weight Percent DAY SIX Exercise Sets Reps Weight Percent
Upper day have fun, hit weak points (shoulders) just no compounds Upper day have fun, hit weak points (shoulders) just no compounds Upper day have fun, hit weak points (shoulders) just no compounds Upper day have fun, hit weak points (shoulders) just no compounds

Week 1
Bench 190
Squat 55
Deadlift 90