Exercise 1RM Program by: https://www.patreon.

com/zacktelander
Use your Back Squat * ALL exercise selection, percentages, and program written and creat
100
or Front Squat 1RM * Zack Telander is the creator and owner of this program. He was kin
* Please visit and support Zack Telander's Patreon where this program
Spreadsheet by: http://owlsheets.blogspot.com
* owlsheets is only responsible for compiling the given program into s
Original program can be found at: https://www.patreon.com/posts/2
https://re.reddit.com/r/weightliftin
Notes:
* The program suggests Day 1 as Monday, Day 2 as Thursday
* Front Squat or Back Squat can be utilized. Pick either one and run it
* Actual Intensity = % of your 1RM. (Squat Weight = Follow this numb
* Relative Intensity = % of your projected rep max. (Rough guide for h
* "1-10 reps" is a rep max test. Perform at least 1rep, no more than 1
* He comments lower volume sessions allowed for more focus on de
* This may be a good program for long-legged lifters. They may bene
* Enter your 1RM above and the spreadsheet will automatically upda
* Be careful editing any sheets or cells; changes may mix up the perce
ww.patreon.com/zacktelander
s, and program written and created by Zack Telandar. Please read the original link below.
wner of this program. He was kind enough to publish this information online. Please read both posts linked below
nder's Patreon where this program was initially published
lsheets.blogspot.com
ompiling the given program into spreadsheets from the original format.
https://www.patreon.com/posts/26967283
https://re.reddit.com/r/weightlifting/comments/orq0kd/telander_8_week_2xweek_squat_program_free/

onday, Day 2 as Thursday

utilized. Pick either one and run it for both days of the program.
(Squat Weight = Follow this number for the weight selection. Put this on the bar)
ected rep max. (Rough guide for how weights could/should feel based as a percent of your 1RM)
orm at least 1rep, no more than 10 reps at the most.
ons allowed for more focus on depth, control, and speed - consider these attibutes when squatting
ng-legged lifters. They may benefit using this or a similar scheme in a complete program
eadsheet will automatically update to reflect your numbers.
lls; changes may mix up the percentage calculations
WEEK 1
Day 1 (Monday) Set 1 Set 2 Set 3 Set 4
5reps 5reps 3reps 3reps

Actual Intensity (Squat Weight) 69 69 73 73

Relative Intensity (Feels-like) 80 80 80 80

Day 2 (Thursday) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

5reps 5reps 5reps 3reps 3reps 3reps

Actual Intensity (Squat Weight) 69 69 69 73 73 73

Relative Intensity (Feels-like) 80 80 80 80 80 80

WEEK 2
Monday Set 1 Set 2 Set 3 Set 4
5reps 5reps 3reps 3reps

Actual Intensity (Squat Weight) 72 72 76 76

Relative Intensity (Feels-like) 83 83 83 83

Thursday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

5reps 5reps 5reps 3reps 3reps 3reps

Acutal Intensity (Squat Weight) 72 72 72 76 76 76

Relative Intensity (Feels-like) 83 83 83 83 83 83

WEEK 3
Monday Set 1 Set 2 Set 3 Set 4
5reps 5reps 3reps 3reps

Actual Intensity (Squat Weight) 74 74 80 80

Relative Intensity (Feels-like) 86 86 86.5 86.5

Thursday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

5reps 5reps 5reps 3reps 3reps 1-10 Reps

Actual Intensity (Squat Weight) 75 75 75 83 83 83

Relative Intensity (Feels-like) 86.5 86.5 86.5 90 90 100
WEEK 4
Monday Set 1 Set 2
5reps 3reps

Actual Intensity (Squat Weight) 74 80

Relative Intensity (Feels-like) 86 86.5

Thursday Set 1 Set 2 Set 3 Set 4 Set 5

5reps 5reps 3reps 3reps 2reps

Actual Intensity (Squat Weight) 78 78 83 83 85

Relative Intensity (Feels-like) 90 90 90 90 90

WEEK 5
Day 1 (Monday) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
5reps 5reps 5reps 3reps 3reps 3reps 2reps

Actual Intensity (Squat Weight) 78 78 78 83 83 83 85

Relative Intensity (Feels-like) 90 90 90 90 90 90 90

Day 2 (Thursday) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

5reps 3reps 3reps 3reps 2reps 2reps 2reps

Actual Intensity (Squat Weight) 80 85 85 85 88 88 88

Relative Intensity (Feels-like) 93 93 93 93 93 93 93

WEEK 6
Monday Set 1 Set 2 Set 3 Set 4
3reps 3reps 2reps 2reps

Actual Intensity (Squat Weight) 87 87 90 90

Relative Intensity (Feels-like) 95 95 95 95

Thursday Set 1 Set 2 Set 3

3reps 2reps 1-10reps

Actual Intensity (Squat Weight) 87 90 95

Relative Intensity (Feels-like) 95 95 100
WEEK 7
Monday Set 1 Set 2
2reps 1rep

Actual Intensity (Squat Weight) 85 90

Relative Intensity (Feels-like) 90 90

Thursday Set 1 Set 2

2reps 1rep

Actual Intensity (Squat Weight) 90 95

Relative Intensity (Feels-like) 95 95

WEEK 8
Monday Set 1 Set 2
1rep 1-10reps

Actual Intensity (Squat Weight) PR 100

Relative Intensity (Feels-like) 100% + 100% +