PROGRAM

SET YOUR CURRENT PB'S

Squat Max 0
Bench Max 0
Deadlift Max 0

Week 1 Week 2 Week 3

LEGS #1 LEGS #1 LEGS #1
Squat 1x5 0 Squat 1x1 0 Squat

Squat 4x12 0 Squat 4x4 0 Squat

Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL

Leg extensions (each 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg
leg) extensions extensions
(each leg) (each leg)
Leg extensions 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg
extensions extensions

Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls
PUSH #1 PUSH #1 PUSH #1
Bench 1x1 0 Bench 1x3 0 Bench

Bench 4x4 0 Bench 4x8 0 Bench

Military Press 3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9 Military Press

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals

DB laterals 1xFailure RPE 10 DB laterals 1xFailure RPE 10 DB laterals

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 1x3 0 Deadlift 1x1 0 Deadlift

Deadlift 4x6 0 Deadlift 4x2 0 Deadlift

Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown

Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row

Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row

Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row

Dumbbell Curl 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell
Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl
LEGS #2 LEGS #2 LEGS #2
Squat 1x3 0 Squat 1x5 0 Squat

Squat 4x8 0 Squat 4x12 0 Squat

Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL

Leg extensions (each 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg
leg) extensions extensions
(each leg) (each leg)
Leg extensions 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg
extensions extensions

Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls
PUSH #2 PUSH #2 PUSH #2
Bench 1x5 0 Bench 1x1 0 Bench

Bench 4x12 0 Bench 4x4 0 Bench

Military Press 3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9 Military Press

Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals

DB laterals 1xFailure RPE 10 DB laterals 1xFailure RPE 10 DB laterals

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher

DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #2 extensions
PULL #2 extensions
PULL #2
Deadlift 1 rep Max 0 Deadlift 5 rep Max 0 Deadlift

Deadlift 4x2 0 Deadlift 4x8 0 Deadlift

Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown

Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row

Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row

Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row

Dumbbell Curl 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell
Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl
MAKE A COPY SO THAT YOU CAN EDIT TH
PROGRAM IS READ
 Week 4 Week 5
LEGS #1 LEGS #1
1x3 0 Squat 1x5 0 Squat 1x1 0

4x8 0 Squat 4x12 0 Squat 4x4 0

3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9

3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9
extensions extensions
(each leg) (each leg)
1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure RPE 10
extensions extensions

3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9
PUSH #1 PUSH #1
1x5 0 Bench 1x1 0 Bench 1x3 0

4x12 0 Bench 4x4 0 Bench 4x8 0

3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

1xFailure RPE 10 DB laterals 1xFailure RPE 10 DB laterals 1xFailure RPE 10

3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1 extensions
PULL #1
1x5 0 Deadlift 1x3 0 Deadlift 1x1 0

4x8 0 Deadlift 4x6 0 Deadlift 4x2 0

3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9

3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9

3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9

1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10

3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9
Curl Curl
3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9
3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10
LEGS #2 LEGS #2
1x1 0 Squat 1x3 0 Squat 1x5 0

4x4 0 Squat 4x8 0 Squat 4x12 0

3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9

3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9
extensions extensions
(each leg) (each leg)
1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure RPE 10
extensions extensions

3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9
PUSH #2 PUSH #2
1x3 0 Bench 1x5 0 Bench 1x1 0

4x8 0 Bench 4x12 0 Bench 4x4 0

3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9

3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

1xFailure RPE 10 DB laterals 1xFailure RPE 10 DB laterals 1xFailure RPE 10

3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9

3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #2 extensions
PULL #2
3 rep Max 0 Deadlift 1 rep Max 0 Deadlift 5 rep Max 0

4x6 0 Deadlift 4x2 0 Deadlift 4x8 0

3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9

3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9

3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9

1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10

3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9
Curl Curl
3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9
3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10
AN EDIT THE SHEET, THIS COPY OF THE
AM IS READ ONLY
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 1x3 0 Squat 1x5 0 Squat 1x1

Squat 4x8 0 Squat 4x12 0 Squat 4x4

Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12

Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10
extensions extensions extensions
(each leg) (each leg) (each leg)
Leg 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure
extensions extensions extensions

Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10
PUSH #1 PUSH #1 PUSH #1
Bench 1x5 0 Bench 1x1 0 Bench 1x3

Bench 4x12 0 Bench 4x4 0 Bench 4x8

Military Press 3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9 Military Press 3x8-12

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck
DB laterals 3x10 RPE 8-9 Peclaterals
DB Deck 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

DB laterals 1xFailure RPE 10 DB laterals 1xFailure RPE 10 DB laterals 1xFailure

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 1x5 0 Deadlift 1x3 0 Deadlift 1x1

Deadlift 4x8 0 Deadlift 4x6 0 Deadlift 4x2

Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15

Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12

Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10

Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure

Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12
Curl Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure
LEGS #2 LEGS #2 LEGS #2
Squat 1x1 0 Squat 1x3 0 Squat 1x5

Squat 4x4 0 Squat 4x8 0 Squat 4x12

Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12

Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10
extensions extensions extensions
(each leg) (each leg) (each leg)
Leg 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure
extensions extensions extensions

Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10
PUSH #2 PUSH #2 PUSH #2
Bench 1x3 0 Bench 1x5 0 Bench 1x1

Bench 4x8 0 Bench 4x12 0 Bench 4x4

Military Press 3x8-12 RPE 8-9 Military Press 3x8-12 RPE 8-9 Military Press 3x8-12

Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck
DB laterals 3x10 RPE 8-9 Peclaterals
DB Deck 3x10 RPE 8-9 Pec Deck
DB laterals 3x10

DB laterals 1xFailure RPE 10 DB laterals 1xFailure RPE 10 DB laterals 1xFailure

Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10

DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #2 extensions
PULL #2 extensions
PULL #2
Deadlift 3 rep Max 0 Deadlift 1 rep Max 0 Deadlift 5 rep Max

Deadlift 4x6 0 Deadlift 4x2 0 Deadlift 4x8

Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15

Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12

Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10

Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure

Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12
Curl Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure
 Week 9
LEGS #1
0 Squat 1x3 0

0 Squat 4x8 0
RPE 8-9 Romanian DL 3x8-12 RPE 8-9

RPE 8-9 Leg 3x10 RPE 8-9

extensions
(each leg)
RPE 10 Leg 1xFailure RPE 10
extensions

RPE 8-9 Leg curls 3x10 RPE 8-9

PUSH #1
0 Bench 1x5 0

0 Bench 4x12 0
RPE 8-9 Military Press 3x8-12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9

Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

RPE 10 DB laterals 1xFailure RPE 10

RPE 8-9 Skull Crusher 3x10 RPE 8-9

RPE 8-9 DB tricep 3x10 RPE 8-9

extensions
PULL #1
0 Deadlift 1x5 0

0 Deadlift 4x8 0
RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9

RPE 8-9 Barbell Row 3x12 RPE 8-9

RPE 8-9 Cable row 3x10 RPE 8-9

RPE 10 Cable row 1xFailure RPE 10

RPE 8-9 Dumbbell 3x12 RPE 8-9

Curl
RPE 8-9 Incline curl 3x10 RPE 8-9
RPE 10 Cable curl 3xFailure RPE 10
LEGS #2
0 Squat 1x1 0

0 Squat 4x4 0
RPE 8-9 Romanian DL 3x8-12 RPE 8-9

RPE 8-9 Leg 3x10 RPE 8-9

extensions
(each leg)
RPE 10 Leg 1xFailure RPE 10
extensions

RPE 8-9 Leg curls 3x10 RPE 8-9

PUSH #2
0 Bench 1x3 0

0 Bench 4x8 0
RPE 8-9 Military Press 3x8-12 RPE 8-9

RPE 8-9 Weighted 3x10 RPE 8-9

Dips
RPE 8-9 DB flyes or 3x10 RPE 8-9
RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9

RPE 10 DB laterals 1xFailure RPE 10

RPE 8-9 Skull Crusher 3x10 RPE 8-9

RPE 8-9 DB tricep 3x10 RPE 8-9

extensions
PULL #2
0 Deadlift 3 rep Max 0

0 Deadlift 4x6 0
RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9

RPE 8-9 Barbell Row 3x12 RPE 8-9

RPE 8-9 Cable row 3x10 RPE 8-9

RPE 10 Cable row 1xFailure RPE 10

RPE 8-9 Dumbbell 3x12 RPE 8-9

Curl
RPE 8-9 Incline curl 3x10 RPE 8-9
RPE 10 Cable curl 3xFailure RPE 10
Lifts substitutes
Squat Hack squat
Romanian DL DB RDL
Leg lunges
extensions
Leg curls glute ham raise
Bench DB bench or
Military Press incline
Dumbell bench
Weighted Dips shoulder/
Close grip
DB laterals bench/
Cable laterals
Skull Crusher Overhead
DB tricep Cable
Cable
extensions
Deadlift Pushdowns
Sumo Deadlift
Lat Pulldown Pull ups
Barbell Row T-Bar Row
Cable row Machine Chest
Dumbbell Curl Supported
Any Bicep Row
Incline curl Exercise
Any Bicep
Cable curl Exercise
Any Bicep
Exercise

Recommendations: Only input 90% of your max in the program, After 9 weeks either Max out then deload and p
Or finish 9 weeks and estimate your new max and rerun program
r Max out then deload and put in 90% of new max then rerun