Input Your 1RM (lbs or kg)

Squat 100
Bench Press 100
Deadlift 100

Rounding 5 (5 = lb, 2.5 = kg)

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1: Upper Body Power Purpose Set Scheme Weight Percentage
Bench Press Power Pushing 3 sets of 3-5 70 70%
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight Percentage

Squats Power Pressing 3 sets of 3-5 70 70%
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
Pendlay Rows Speed Pulling 6 sets of 3 0 65%
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Hypertrophy
Dumbbell Shoulder Press Shoulder 3 sets of 8-12
Hypertrophy
Upright Rows Shoulder 2 sets of 12-15
Hypertrophy
DB Side Lateral Raises Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day

Squats Speed Pressing 6 sets of 3 45 65%
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Hypertrophy
Leg Extensions Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20
6: Chest & Arms HT Purpose Set Scheme Weight
explosively with 2 to 3 reps
Dumbbell Press Speed Pressing 6 sets of 3 in the rank
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20
Hypertrophy
Cambered Bar Tricep Extension Extension 3 sets of 8-12
Hypertrophy
Cable Pressdowns w/ Rope Extension 2 sets of 12-15
Hypertrophy
Cable Kickbacks Extension 2 sets of 15-20
 70% to 80% is recommended
% of 1RM
You can choose to increase this as you go if you'd like.

<-- fill this in to calculate hypertrophy day weight

<-- % of 1RM

<-- % of power day

<-- % of power day

1: Upper Body Power Purpose Set Scheme Weight Percentage
Bench Press Power Pushing 3 sets of 3-5 75 72.5%
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight Percentage

Squats Power Pressing 3 sets of 3-5 75 72.5%
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
Pendlay Rows Speed Pulling 6 sets of 3 0 72.5%
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Hypertrophy
Dumbbell Shoulder Press Shoulder 3 sets of 8-12
Hypertrophy
Upright Rows Shoulder 2 sets of 12-15
Hypertrophy
DB Side Lateral Raises Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day

Squats Speed Pressing 6 sets of 3 50 65%
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Hypertrophy
Leg Extensions Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20
6: Chest & Arms HT Purpose Set Scheme Weight
explosively with 2 to 3 reps
Dumbbell Press Speed Pressing 6 sets of 3 in the rank
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20
Hypertrophy
Cambered Bar Tricep Extension Extension 3 sets of 8-12
Hypertrophy
Cable Pressdowns w/ Rope Extension 2 sets of 12-15
Hypertrophy
Cable Kickbacks Extension 2 sets of 15-20
<-- fill this in to calculate hypertrophy day weight
1: Upper Body Power Purpose Set Scheme Weight Percentage
Bench Press Power Pushing 3 sets of 3-5 80 77.5%
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight Percentage

Squats Power Pressing 3 sets of 3-5 80 77.5%
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
Pendlay Rows Speed Pulling 6 sets of 3 0 67.5%
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Hypertrophy
Dumbbell Shoulder Press Shoulder 3 sets of 8-12
Hypertrophy
Upright Rows Shoulder 2 sets of 12-15
Hypertrophy
DB Side Lateral Raises Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day

Squats Speed Pressing 6 sets of 3 55 67.5%
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Hypertrophy
Leg Extensions Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20
6: Chest & Arms HT Purpose Set Scheme Weight
explosively with 2 to 3 reps
Dumbbell Press Speed Pressing 6 sets of 3 in the rank
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20
Hypertrophy
Cambered Bar Tricep Extension Extension 3 sets of 8-12
Hypertrophy
Cable Pressdowns w/ Rope Extension 2 sets of 12-15
Hypertrophy
Cable Kickbacks Extension 2 sets of 15-20
<-- fill this in to calculate hypertrophy day weight
1: Upper Body Power Purpose Set Scheme Weight Percentage
Bench Press Power Pushing 3 sets of 3-5 80 80%
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight Percentage

Squats Power Pressing 3 sets of 3-5 80 80%
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight Percentage of Power Day
Pendlay Rows Speed Pulling 6 sets of 3 0 70%
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Hypertrophy
Dumbbell Shoulder Press Shoulder 3 sets of 8-12
Hypertrophy
Upright Rows Shoulder 2 sets of 12-15
Hypertrophy
DB Side Lateral Raises Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight Percentage of Power Day

Squats Speed Pressing 6 sets of 3 55 70%
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Hypertrophy
Leg Extensions Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20
6: Chest & Arms HT Purpose Set Scheme Weight
explosively with 2 to 3 reps
Dumbbell Press Speed Pressing 6 sets of 3 in the rank
Incline Dumbbell Press Hypertrophy Pressing 3 sets of 8-12
Incline Chest Press Hypertrophy Pressing 3 sets of 12-15
Incline Cable Flys Hypertrophy Fly 2 sets of 15-20
Preacher Curls Hypertrophy Curling 3 sets of 8-12
DB Concentration Curls Hypertrophy Curling 2 sets of 12-15
Spider Curls Hypertrophy Curling 2 sets of 15-20
Hypertrophy
Cambered Bar Tricep Extension Extension 3 sets of 8-12
Hypertrophy
Cable Pressdowns w/ Rope Extension 2 sets of 12-15
Hypertrophy
Cable Kickbacks Extension 2 sets of 15-20
<-- fill this in to calculate hypertrophy day weight