Unfuck Your Program: 10 Weeks of Periodizatio

READ THE INSTRUCTIONS

Enter your 1RM for each of the following lifts.
Squat 220
Bench Press 155
Deadlift 240
Overhead Press 80

If you don't know your 1RM, calculate it here.

You may choose to change the percentages used.

Week 1 65.0%
Week 2 70.0%
Week 3 75.0%
Week 4 80.0%
Week 5 82.5%
Week 6 85.0%
Week 7 87.5%
Week 8 90.0%
Week 9 92.5%
Week 10 95.0%

A few things to keep in mind:

The weekly split is a four-day full-body routine, with two heavy days and two light days. The light days use close va
competition lifts. While you can change any of the exercises in the program to suit your needs, I highly recommen
the full 10-week program as written before making any changes.
Poundages do not matter for assistance work (marked in light shading). You should choose a weight that you can
and perform somewhere between 10 and 20 reps per set. Do not train to failure.
If you unfamiliar with any of the assistance work in the program, check out my YouTube page for demonstrations.

About the program:

If you're coming from the Unfuck Your Program beginner template, you'll notice that we've made some substantia
training routine. These are explained in more detail in the YouTube video above – please watch it in its entirety be
questions. The basic periodization framework of the original Unfuck Your Program template remains intact, and if
successfully, and made changes to the weekly percentages, I recommend that you make the same changes here. M
progress through these templates, you're able to distinguish patterns and learn how your body responds to differe
you can write your own programs more effectively.
 Volume/Intensity Correlation
40

35

30

25

20

15

10

0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
ks of Periodization, Intermediate Program
NSTRUCTIONS FIRST!

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Number of Reps (for reference only)

36
30
24
18
15
12
9
6
6
4

The light days use close variations of the

needs, I highly recommend that you complete

ose a weight that you can handle under control,

page for demonstrations.

've made some substantial changes to the

e watch it in its entirety before asking any
plate remains intact, and if you used that one
the same changes here. My hope is that as you
r body responds to different methods, so that
 100.0%

95.0%

90.0%

85.0%

80.0%

75.0%

70.0%

65.0%

60.0%

55.0%

50.0%
Week 8 Week 9 Week 10
njoyed this program? Follow me on
social media for more!
instagram
YouTube
EliteFTS
Visit my website
 Unfuck Your Program: 10 Weeks of Perio

Week 1
Day 1 Set 1 Set 2
Squat 145 x12 145
Bench Press 100 x12 100
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 50 x12 50
Deadlift 155 x12 155
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 115 x12 115
Close Grip Bench Press 80 x12 80
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 115 x12 115
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 2
Day 1 Set 1 Set 2
Squat 155 x10 155
Bench Press 110 x10 110
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 55 x10 55
Deadlift 170 x10 170
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 125 x10 125
Close Grip Bench Press 90 x10 90
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
 Day 4
Switch-Stance Deadlift 130 x10 130
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **

Week 3
Day 1 Set 1 Set 2
Squat 165 x8 165
Bench Press 115 x8 115
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 60 x8 60
Deadlift 180 x8 180
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 130 x8 130
Close Grip Bench Press 90 x8 90
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlift 135 x8 135
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 4
Day 1 Set 1 Set 2
Squat 175 x6 175
Bench Press 125 x6 125
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 65 x6 65
Deadlift 190 x6 190
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 140 x6 140
Close Grip Bench Press 100 x6 100
 Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlift 145 x6 145
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** 10 **

** Please see note on the "Start Here" tab.

m: 10 Weeks of Periodization

Set 2 Set 3
x12 145 x12
x12 100 x12
x12 @10 x12
x12 @10 x12

x12 50 x12
x12 155 x12
x12 @10 x12
xMAX ** xMAX

x12 115 x12

x12 80 x12
x12 @10 x12
x12 @10 x12

x12 115 x12

x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x10 155 x10
x10 110 x10
x10 @10 x10
x10 @10 x10

x10 55 x10
x10 170 x10
x10 @10 x10
xMAX ** xMAX

x10 125 x10

x10 90 x10
x10 @10 x10
x10 @10 x10
 x10 130 x10
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x8 165 x8
x8 115 x8
x12 @10 x12
x12 @10 x12

x8 60 x8
x8 180 x8
x12 @10 x12
xMAX ** xMAX

x8 130 x8
x8 90 x8
x12 @10 x12
x12 @10 x12

x8 135 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x6 175 x6
x6 125 x6
x10 @10 x10
x10 @10 x10

x6 65 x6
x6 190 x6
x10 @10 x10
xMAX ** xMAX

x6 140 x6
x6 100 x6
x10 @10 x10
x10 @10 x10

x6 145 x6
x10 @10 x10
x10 @10 x10
10 ** 10
 Unfuck Your Program: 10 Weeks of Perio

Week 5
Day 1 Set 1 Set 2
Squat 180 x5 180
Bench Press 130 x5 130
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 65 x5 65
Deadlift 200 x5 200
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 145 x5 145
Close Grip Bench Press 105 x5 105
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 150 x5 150
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 6
Day 1 Set 1 Set 2
Squat 185 x4 185
Bench Press 130 x4 130
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 70 x4 70
Deadlift 205 x4 205
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 150 x4 150
Close Grip Bench Press 105 x4 105
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
 Day 4
Switch-Stance Deadlift 155 x4 155
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

Week 7
Day 1 Set 1 Set 2
Squat 195 x3 195
Bench Press 135 x3 135
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 70 x3 70
Deadlift 210 x3 210
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 155 x3 155
Close Grip Bench Press 110 x3 110
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlift 160 x8 160
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 8
Day 1 Set 1 Set 2
Squat 200 x3 200
Bench Press 140 x3 140
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 70 x3 70
Deadlift 215 x3 215
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 160 x3 160
Close Grip Bench Press 110 x3 110
 Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlift 160 x3 160
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

** Please see note on the "Start Here" tab.

m: 10 Weeks of Periodization

Set 2 Set 3
x5 180 x5
x5 130 x5
x10 @10 x10
x10 @10 x10

x5 65 x5
x5 200 x5
x10 @10 x10
xMAX ** xMAX

x5 145 x5
x5 105 x5
x10 @10 x10
x10 @10 x10

x5 150 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x4 185 x4
x4 130 x4
x8 @10 x8
x8 @10 x8

x4 70 x4
x4 205 x4
x8 @10 x8
xMAX ** xMAX

x4 150 x4
x4 105 x4
x8 @10 x8
x8 @10 x8
 x4 155 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX

Set 2 Set 3
x3 195 x3
x3 135 x3
x10 @10 x10
x10 @10 x10

x3 70 x3
x3 210 x3
x10 @10 x10
xMAX ** xMAX

x3 155 x3
x3 110 x3
x10 @10 x10
x10 @10 x10

x8 160 x8
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x3
x3
x8 @10 x8
x8 @10 x8

x3
x3
x8 @10 x8
xMAX ** xMAX

x3
x3
x8 @10 x8
x8 @10 x8

x3
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
 Unfuck Your Program: 10 Weeks of Perio

Week 9
Day 1 Set 1 Set 2
Squat 205 x2 205
Bench Press 145 x2 145
Abs ** xMAX **
Day 2
Overhead Press 75 x2 75
Deadlift 220 x2 220
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 165 x2 165
Close Grip Bench Press 115 x2 115
Dip @8 x8 @9

Week 10
Day 1 Set 1 Set 2
Overhead Press 75 x2 75
Deadlift 230 x2 230
Chest-Supported Row ** 10 **
Day 2
Squat 210 x2 210
Bench Press 145 x2 145
Dip ** 10 **

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST

m: 10 Weeks of Periodization

Set 2 Set 3
x2 205 x2
x2 145 x2
xMAX ** xMAX

x2 75 x2
x2 220 x2
x8 @10 x8

x2 165 x2
x2 115 x2
x8 @10 x8

Set 2
x2
x2
10 ** 10

x2
x2
10 ** 10