13 Week Power-Hypertrophy Program with Upper-Lower Body Split by J.

Bu
Phase 1 (Current) Phase 2 (Estimated)
Squat 355 355
Bench 230 230
Deadlift 405 405
Shoulder Press 150 150

Modified Prilepin's Table (Hypertrophy)

Percentage Rep(s)
< 70% 6 - 10
70% - 80% 5-8
81% - 90% 5-7
> 90% 1-2

Abbreviation Definitions
AMRAP As Many Reps As Possible
TUT Time Under Tension (Tempo)
RPS Rest Per Set
RPE Rating of Perceived Exertion
DB Dumbbell (Record weight PER SINGLE side)
ogram with Upper-Lower Body Split by J. Bui Also available on the Boostcamp app
Phase 3 (Estimated) Phase 4 (New)
355
<----- UPDATE ALL NUMBERS IN PINK
230 AND ALL OTHERS WILL ADJUST
405
150 Make a copy via File > Download As...

Modified Prilepin's Table (Hypertrophy)

Optimal Total Reps Rep Range Rest Period Length
Tempo Range (TUT)
32 20 - 40 45s - 75s 4111 - 3101
30 20 - 30 60s - 90s 4101 - 3101
21 15 - 25 75s - 120s 4101
7 4 - 10 90s - 180s -

PER SINGLE side)

 Week 1 2 3 4 5
Date 07.02.18 07.09.18 07.16.18 07.23.18 07.30.18

Squat
Target 255 255 255 285 265
Set(s) 2 3 3 4 2
Rep(s) 9 9 9 4 8
Percentage 72.50% 72.50% 72.50% 80.00% 75.00%

Bench
Target 165 165 165 185 175
Set(s) 2 3 3 4 2
Rep(s) 9 9 9 4 8
Percentage 72.50% 72.50% 72.50% 80.00% 75.00%

Deadlift
Target 295 295 295 325 305
Set(s) 2 3 3 4 2
Rep(s) 9 9 9 4 8
Percentage 72.50% 72.50% 72.50% 80.00% 75.00%

REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
 6 7 8 9 10 11 12
08.06.18 08.13.18 08.20.18 08.27.18 09.03.18 09.10.18 09.17.18

265 265 295 275 275 275 255

3 4 5 3 4 5 5
8 8 3 7 7 7 7
75.00% 75.00% 82.50% 77.50% 77.50% 77.50% 72.50%

175 175 190 180 180 180 165

3 4 5 3 4 5 5
8 8 3 7 7 7 7
75.00% 75.00% 82.50% 77.50% 77.50% 77.50% 72.50%

305 305 335 315 315 315 295

3 4 5 3 4 5 5
8 8 3 7 7 7 7
75.00% 75.00% 82.50% 77.50% 77.50% 77.50% 72.50%
 13
09.24.18

295
5
3
82.50%

190
5
3
82.50%

335
5
3
82.50%
 Week 1 2 3 4 5
Date 07.03.18 07.10.18 07.17.18 07.24.18 07.31.18

DB Bench Press
Target 75 75 75 75 80
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

One-Arm DB Rows
Target 75 75 75 75 80
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

Decline DB Bench Press

Target 70 70 70 70 75
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

Incline Inner Biceps Curl

Target 25 25 25 25 27.5
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

Weighted Chest Dips

Target 60 60 60 60 65
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
 Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

DB Concentration Curl
Target 27.5 27.5 27.5 27.5 30
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 50.00% 50.00% 60.00% 60.00% 70.00%

DB Throwback
Target 20 20 20 20 21.25
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 50.00% 50.00% 60.00% 60.00% 70.00%

Isolated Tricep Pulldown

Target 140 140 140 140 150
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

Machine Chest Fly

Target 120 120 120 120 130
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
 6 7 8 9 10 11 12
08.07.18 08.14.18 08.21.18 08.28.18 09.04.18 09.11.18 09.18.18

80 80 80 85 85 85 85
4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

80 80 80 85 85 85 85
4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

75 75 75 80 80 80 80
4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

27.5 27.5 27.5 32.5 32.5 32.5 32.5

4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

65 65 65 70 70 70 70
4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

30 30 30 32.5 32.5 32.5 32.5

4111 4101 4101 4111 4111 4101 4101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
70.00% 70.00% 70.00% 75.00% 75.00% 75.00% 75.00%

21.25 21.25 21.25 22.5 22.5 22.5 22.5

4111 4101 4101 4111 4111 4101 4101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
70.00% 70.00% 70.00% 75.00% 75.00% 75.00% 75.00%

150 150 150 160 160 160 160

4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

130 130 130 140 140 140 140

4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%
 13
09.25.18

90
4101
120
7
3
85%

90
4101
120
7
3
85%

85
4101
120
7
3
85%

35
4101
60
4
5
85.00%

75
4101
120
7
3
 85%

35
4101
60
4
5
85.00%

23.75
4101
60
4
5
85.00%

170
4101
60
4
5
85.00%

150
4101
60
4
5
85.00%
 Week 1 2 3 4
Date 07.04.18 07.11.18 07.18.18 07.25.18

Squat
Target 275 275 275 250
Set(s) 3 3 4 3
Rep(s) 7 7 7 5
Percentage 77.50% 77.50% 77.50% 70.00%

Bench
Target 185 185 185 160
Set(s) 3 3 4 3
Rep(s) 7 7 7 5
Percentage 80.00% 80.00% 80.00% 70.00%

Deadlift
Target - - - 285
Set(s) 3
Rep(s) 5
Percentage 70.00%

Romanian Deadlift
Target 235 235 235 -
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 70.00% 70.00% 70.00%

Standing Barbell Calf Raise

Target 315 315 315 -
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 70.00% 70.00% 70.00%

Hip Adductor (Machine)

Target 110 110 110 -
TUT 4111 4111 4101
RPS 75 75 60
 Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 50.00% 50.00% 50.00%

Hip Abductor (Machine)

Target 90 90 90 -
TUT 4111 4111 4101
RPS 75 75 60
Set(s) 6 5 4
Rep(s) 6 7 8
Approx. Percentage 50.00% 50.00% 50.00%

TOO EASY (3+)

EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
 5 6 7 8 9 10 11
08.01.18 08.08.18 08.15.18 08.22.18 08.29.18 09.05.18 09.12.18

285 285 285 250 295 295 295

3 4 5 4 3 4 5
6 6 6 4 5 5 5
80.00% 80.00% 80.00% 70.00% 82.50% 82.50% 82.50%

190 190 190 160 195 195 195

3 4 5 4 3 4 5
6 6 6 4 5 5 5
82.50% 82.50% 82.50% 70.00% 85.00% 85.00% 85.00%

- - - 285 - - -
4
4
70.00%

240 240 240 - 245 245 245

4111 4111 4101 3111 3111 3101
75 75 60 75 75 60
6 5 4 6 5 4
6 7 8 6 7 8
75.00% 75.00% 75.00% 80.00% 80.00% 80.00%

320 320 320 - 325 325 325

4111 4111 4101 3111 3111 3101
75 75 60 75 75 60
6 5 4 6 5 4
6 7 8 6 7 8
75.00% 75.00% 75.00% 80.00% 80.00% 80.00%

120 120 120 - 130 130 130

4111 4111 4101 3111 3111 3101
75 75 60 75 75 60
 6 5 4 6 5 4
6 7 8 6 7 8
75.00% 75.00% 75.00% 80.00% 80.00% 80.00%

100 100 100 - 110 110 110

4111 4111 4101 3111 3111 3101
75 75 60 75 75 60
6 5 4 6 5 4
6 7 8 6 7 8
75.00% 75.00% 75.00% 80.00% 80.00% 80.00%
 12 13
09.19.18 09.26.18

295 255
6 4
5 4
82.50% 72.50%

195 165
6 4
5 4
85.00% 72.50%

- 295
4
4
72.50%

245 -
3101
60
4
9
80.00%

325 -
3101
60
4
9
80.00%

130 -
3101
60
 4
9
80.00%

110 -
3101
60
4
9
80.00%
 Week 1 2 3 4 5
Date 07.05.18 07.12.18 07.19.18 07.26.18 08.02.18

Deadlift
Target 335 335 350 - 345
Set(s) 3 3 + AMRAP 3 + AMRAP 4
Rep(s) 5 5 5 4
Percentage 82.50% 82.50% 86.50% 85.00%

Lat Pulldown
Target 130 130 130 130 140
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

Straight Arm Pulldown

Target 130 130 130 130 140
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

Wide-Grip Cable Row

Target 120 120 120 120 130
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%

Straight Bar Curl

Target 65 65 65 65 70
TUT 4111 4111 4101 4101 4111
RPS 75 75 60 60 75
Set(s) 6 5 4 4 6
Rep(s) 6 7 8 9 6
Approx. Percentage 70.00% 70.00% 70.00% 70.00% 75.00%
Romanian Deadlift
Target - - - 235 -
TUT 3101
RPS 60
Set(s) 4
Rep(s) 9
Approx. Percentage 0.00%

Hip Thrust
Target - - - 150 -
TUT 3101
RPS 60
Set(s) 4
Rep(s) 9
Approx. Percentage 0.00%

Standing Barbell Calf Raise

Target - - - 315 -
TUT 3101
RPS 60
Set(s) 4
Rep(s) 9
Approx. Percentage 0.00%

Hip Adductor (Machine)

Target - - - 110 -
TUT 3101
RPS 60
Set(s) 4
Rep(s) 9
Approx. Percentage 0.00%

Hip Abductor (Machine)

Target - - - 90 -
TUT 3101
RPS 60
Set(s) 4
Rep(s) 9
Approx. Percentage 0.00%

TOO EASY (3+)

EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
 6 7 8 9 10 11 12
08.09.18 08.16.18 08.23.18 08.30.18 09.06.18 09.13.18 09.20.18

345 360 - 355 355 370 385

4 + AMRAP 4 + AMRAP 4 4 + AMRAP 4 + AMRAP 4 + AMRAP
4 4 3 3 3 3
85.00% 89.00% 87.50% 87.50% 91.50% 95.50%

140 140 140 150 150 150 150

4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

140 140 140 150 150 150 150

4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

130 130 130 140 140 140 140

4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

70 70 70 75 75 75 75
4111 4101 4101 3111 3111 3101 3101
75 60 60 75 75 60 60
5 4 4 6 5 4 4
7 8 9 6 7 8 9
75.00% 75.00% 75.00% 80.00% 80.00% 80.00% 80.00%
- - 240 - - - 245
3101 3101
60 60
4 4
9 9
0.00% 0.00%

- - 155 - - - 160
3101 3101
60 60
4 4
9 9
0.00% 0.00%

- - 320 - - - 325
3101 3101
60 60
4 4
9 9
0.00% 0.00%

- - 120 - - - 130
3101 3101
60 60
4 4
9 9
0.00% 0.00%

- - 100 - - - 110
3101 3101
60 60
4 4
9 9
0.00% 0.00%
 13
09.27.18

160
4101
120
7
3
85%

160
4101
120
7
3
85%

150
4101
120
7
3
85%

80
4101
120
7
3
85%
-

-
 Week 1 2 3 4 5
Date 07.06.18 07.13.18 07.20.18 07.27.18 08.03.18
.
Squat
Target 295 295 305 300 300
Set(s) 3 3 + AMRAP 3 + AMRAP AMRAP 4
Rep(s) 5 5 5 - 4
Percentage 82.50% 82.50% 86.50% 85.00% 85.00%

Bench
Target 190 190 200 195 195
Set(s) 3 3 + AMRAP 3 + AMRAP AMRAP 4
Rep(s) 5 5 5 - 4
Percentage 82.50% 82.50% 86.50% 85.00% 85.00%

Deadlift
Target - - - 345 -
Set(s) AMRAP
Rep(s) -
Percentage 85.00%

Front Squat
Target 150 150 150 - 155
TUT 4111 4111 4101 4111
RPS 75 75 60 75
Set(s) 6 5 4 6
Rep(s) 6 7 8 6
Approx. Percentage 70.00% 70.00% 70.00% 75.00%

Hip Thrust
Target 150 150 150 - 155
TUT 4111 4111 4101 4111
RPS 75 75 60 75
Set(s) 6 5 4 6
Rep(s) 6 7 8 6
Approx. Percentage 70.00% 70.00% 70.00% 75.00%

Leg Extension (Machine)

Target 80 80 80 - 90
TUT 4111 4111 4101 4111
RPS 75 75 60 75
 Set(s) 6 5 4 6
Rep(s) 6 7 8 6
Approx. Percentage 70.00% 70.00% 70.00% 75.00%

Leg Curl (Machine)

Target 180 180 180 - 195
TUT 4111 4111 4101 4111
RPS 75 75 60 75
Set(s) 6 5 4 6
Rep(s) 6 7 8 6
Approx. Percentage 70.00% 70.00% 70.00% 75.00%

REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
 6 7 8 9 10 11 12
08.10.18 08.17.18 08.24.18 08.31.18 09.07.18 09.14.18 09.21.18

300 315 310 310 310 325 340

4 + AMRAP 4 + AMRAP AMRAP 4 4 + AMRAP 4 + AMRAP 4 + AMRAP
4 4 - 3 3 3 3
85.00% 89.00% 87.50% 87.50% 87.50% 91.50% 95.50%

195 205 200 200 200 210 220

4 + AMRAP 4 + AMRAP AMRAP 4 4 + AMRAP 4 + AMRAP 4 + AMRAP
4 4 - 3 3 3 3
85.00% 89.00% 87.50% 87.50% 87.50% 91.50% 95.50%

- - 355 - - - -
AMRAP
-
87.50%

155 155 - 160 160 160 160

4111 4101 3111 3111 3101 3101
75 60 75 75 60 60
5 4 6 5 4 4
7 8 6 7 8 9
75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

155 155 - 160 160 160 160

4111 4101 3111 3111 3101 3101
75 60 75 75 60 60
5 4 6 5 4 4
7 8 6 7 8 9
75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

90 90 - 100 100 100 100

4111 4101 3111 3111 3101 3101
75 60 75 75 60 60
 5 4 6 5 4 4
7 8 6 7 8 9
75.00% 75.00% 80.00% 80.00% 80.00% 80.00%

195 195 - 210 210 210 210

4111 4101 3111 3111 3101 3101
75 60 75 75 60 60
5 4 6 5 4 4
7 8 6 7 8 9
75.00% 75.00% 80.00% 80.00% 80.00% 80.00%
 13
09.28.18

320 345 365

1 1 1
1 1 1
90.00% 97.50% 102.50%

205 225 235

1 1 1
1 1 1
90.00% 97.50% 102.50%

365 395 415

1 1 1
1 1 1
90.00% 97.50% 102.50%

-
-
 Week 1 2 3 4
Date 07.07.18 07.14.18 07.21.18 07.28.18

Shoulder Press
Target 125 125 130 130
Set(s) 3 3 + AMRAP 3 + AMRAP AMRAP
Rep(s) 5 5 5 -
Percentage 82.50% 82.50% 86.50% 85.00%

Sumo Deadlift
Target 295 295 295 335
Set(s) 2 3 3 4
Rep(s) 9 9 9 4
Percentage 72.50% 72.50% 72.50% 82.50%

Seated Dumbbell Shoulder Press

Target 50 50 50 50
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%

Incline DB Bench Press

Target 55 55 55 55
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%

Dumbbell Preacher Curl

Target 27.5 27.5 27.5 27.5
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%

Trap 3 Raise
Target 15 15 15 15
 TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 50.00% 50.00% 60.00% 60.00%

Dumbbell Shrug
Target 80 80 80 80
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%

Isolated Front/Lateral Raise

Target 20 20 20 20
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 50.00% 50.00% 60.00% 60.00%

Rear Deltoid Fly (Machine)

Target 70 70 70 70
TUT 4111 4111 4101 4101
RPS 75 75 60 60
Set(s) 6 5 4 4
Rep(s) 6 7 8 9
Approx. Percentage 70.00% 70.00% 70.00% 70.00%

REACTION (RPE)
TOO EASY (3+)
EASY (2)
MEDIUM (1)
HARD (0)
GRIND (-)
 5 6 7 8 9 10 11
08.04.18 08.11.18 08.18.18 08.25.18 09.01.18 09.08.18 09.15.18

130 130 135 130 130 130 135

4 4 + AMRAP 4 + AMRAP AMRAP 4 4 + AMRAP 4 + AMRAP
4 4 4 - 3 3 3
85.00% 85.00% 89.00% 87.50% 87.50% 87.50% 91.50%

305 305 305 335 315 315 315

2 3 4 5 3 4 5
8 8 8 3 7 7 7
75.00% 75.00% 75.00% 82.50% 77.50% 77.50% 77.50%

55 55 55 55 60 60 60
4111 4111 4101 4101 3111 3111 3101
75 75 60 60 75 75 60
6 5 4 4 6 5 4
6 7 8 9 6 7 8
75.00% 75.00% 75.00% 75.00% 80.00% 80.00% 80.00%

60 60 60 60 65 65 65
4111 4111 4101 4101 3111 3111 3101
75 75 60 60 75 75 60
6 5 4 4 6 5 4
6 7 8 9 6 7 8
75.00% 75.00% 75.00% 75.00% 80.00% 80.00% 80.00%

30 30 30 30 32.5 32.5 32.5

4111 4111 4101 4101 3111 3111 3101
75 75 60 60 75 75 60
6 5 4 4 6 5 4
6 7 8 9 6 7 8
75.00% 75.00% 75.00% 75.00% 80.00% 80.00% 80.00%

17.5 17.5 17.5 17.5 20 20 20

 4111 4111 4101 4101 4111 4111 4101
75 75 60 60 75 75 60
6 5 4 4 6 5 4
6 7 8 9 6 7 8
70.00% 70.00% 70.00% 70.00% 75.00% 75.00% 75.00%

85 85 85 85 90 90 90
4111 4111 4101 4101 3111 3111 3101
75 75 60 60 75 75 60
6 5 4 4 6 5 4
6 7 8 9 6 7 8
75.00% 75.00% 75.00% 75.00% 80.00% 80.00% 80.00%

22.5 22.5 22.5 22.5 25 25 25

4111 4111 4101 4101 4111 4111 4101
75 75 60 60 75 75 60
6 5 4 4 6 5 4
6 7 8 9 6 7 8
70.00% 70.00% 70.00% 70.00% 75.00% 75.00% 75.00%

80 80 80 80 90 90 90
4111 4111 4101 4101 3111 3111 3101
75 75 60 60 75 75 60
6 5 4 4 6 5 4
6 7 8 9 6 7 8
75.00% 75.00% 75.00% 75.00% 80.00% 80.00% 80.00%
 12 13
09.22.18 09.29.18

145 135 145 155

4 + AMRAP 1 1 1
3 1 1 1
95.50% 90.00% 97.50% 102.50%

295 -
5
7
72.50%

60 65
3101 4101
60 120
4 7
9 3
80.00% 85%

65 70
3101 4101
60 120
4 7
9 3
80.00% 85%

32.5 35
3101 4101
60 60
4 4
9 5
80.00% 85.00%

20 22.5
 4101 4101
60 60
4 4
9 5
75.00% 85.00%

90 95
3101 4101
60 60
4 4
9 5
80.00% 85.00%

25 27.5
4101 4101
60 60
4 4
9 5
75.00% 85.00%

90 100
3101 4101
60 60
4 4
9 5
80.00% 85.00%
Week 1 2 3 4 5
6 7 8 9 10 11 12
13