THE CALCULATED

STRENGTH
METHOD
 DI
SCL
AIME
R
Al
ladvi
cepr ov
idedint
hisdocumentar enotint
endedforpers
onal
coachi
ngorpers onaladvi
ce.I
fyouwishto
i
mpl
ementanys tr
ategy,
technique,orst
ruct
ureinthi
sdocument,t
hen
youtak
eonf ull
responsi
bil
it
yforyourownov er
all
healt
h&
well
-bei
ng.
WE
LCOMETO THECAL
CUL
ATE
DSTRE
NGTHME
THOD!
TheCalculatedS tr
engt hMethodi sas ci
enti
fi
cappr oachtot hestr
ength&
powerpr ogressionof3mai nlif
ts-Bench,Squat,&Deadlif
t.
Thi
ssyst
em includes% sthatreplaces pecif
i
cmov ement sthatareli
stedinr
ed
wi
thinPhas eII
ofTheHyper powerS ystem.
Tounderst
andhowt oimplementt hi
sbonusi nt
ot hetrai
ningsyst
em, readt
he
di
rectionsbelow:
St
ep 1
:Deci
de whet
herornotyouwantt
ofol
low t
hist
rai
ningmet
hod.Thi
sisnota
requi
rementf
orThe Hyper powerSyst
em.Thi
sjustprovi
des%sso t
hatyouknow the exact
amountofweightt
o use f
orspecif
icmovementsthatareli
stedi
nr edwi
thi
nthe syst
em.

St
ep 2:Lookatthe program to determi
ne whatt
he exer
cisesi
nredl
ookl
ike.See bel
ow:
St
ep 3:Step3:Youwi
llnotbe usi
ngt
he r
epsf
ort
hese speci
fi
cmovement
s.These wi
llbe
r
epl
acedwi
thour%Syst
em.See bel
ow:
St
ep 4:Foral
loft
he movement
sthatar
e NOTr
ed,youwi
llchoose yourownwei
ght
.
Dependi
ngonwhatt
he daycal
lsf
or,f
oll
ow whati
tsays.See bel
ow:
St
ep 5:Fol
low exact
lyhow eachmovementshoul
dbe r
epl
aced.See bel
ow:

St
ep 6:Testyourmaxso thatyoucanworkoffofthe percentages
providedinthiseBook.I
nor dert o determi
ne your1Rep Maximum,si
mpl yuse
“The PRMethod”bonuspr ovidedi nthe HyperpowerSystem.
Once youhave det er
minedyourmaxf orthe Bench,Squat,&Deadli
ft-you
willt
henbegi nyourprogram wi t
hourdesi gnated%s.
To underst
andhow t ofi
ndoutt he %syouuse,checkbel ow:
Ifyourmaxi s350lbs.
,youwi llmult
iplyitbythatpercentage pr
ovi
ded…

YOURMAX 60%OF1
RM =350X.
60 WEI
GHT=21
0LBS.
350LBS.BENCH

Thi
smeanst he wei
ghtyouwil
lbe completi
ngis21 0lbs.
Now thatyouunder st
andhow toreplace t
he textinred.Li
stedbel
ow aret
he
exact%s,reps,andsetstof
oll
ow withPhase I
IofThe Hyper powerSyst
em:
 WEEK1
:HYPERTROPHY&ENDURANCE
MONDAY: TUESDAY: THURSDAY:
MODERATEWEI
GHT MODERATETO HEAVYWEI
GHT MODERATETO HEAVYWEI
GHT

BENCH PRESS(
BARBELL) BACKSQUATS BENCH PRESS(
BARBELL)

WARM UPS WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @55% SET2 3REPS @55% SET2 3REPS @60%

SET3 2REPS @60% SET3 2REPS @60% SET3 3REPS @70%

WORKI
NG SETS WORKI
NG SETS WORKI
NG SETS

4SETS 10REPS @63% 2SETS 10REPS @67% 4SETS 10REPS @65%

DEADLI
FTS

WARM UPS

SET1 2REPS @44%

SET2 3REPS @62%

WORKI
NG SETS

3SETS 4REPS @76%

 WEEK1
:HYPERTROPHY&ENDURANCE
FRI
DAY:
MODERATEWEIGHT

BACKSQUATS

WARM UPS

SET1 5REPS @40%

SET2 3REPS @54%

WORKI
NG SETS

3SETS 12REPS @60%

DEADLI
FTS

WARM UPS

SET1 5REPS @40%

SET2 3REPS @55%

SET3 2REPS @60%

WORKI
NG SETS

3SETS 8REPS @66%

 WEEK2:HYPERTROPHY
MONDAY: TUESDAY: THURSDAY:
HEAVYWEI
GHT MODERATEWEIGHT MODERATEWEI
GHT

BENCH PRESS(
BARBELL) BACKSQUATS PAUSEBENCH PRESS(
BARBELL)

WARM UPS WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @67% SET2 3REPS @55% SET2 3REPS @55%

SET3 2REPS @73% SET3 2REPS @60% SET3 2REPS @60%

WORKI
NG SETS WORKI
NG SETS WORKI
NG SETS

4SETS 8REPS @71% 4SETS 9REPS @64% 6SETS 3REPS @71%

DEADLI
FTS

WARM UPS

SET1 2REPS @44%

SET2 3REPS @60%

WORKI
NG SETS

3SETS 7REPS @68%

 WEEK2:HYPERTROPHY
FRI
DAY:
HEAVYWEIGHT

BACKSQUATS

WARM UPS

SET1 5REPS @40%

SET2 3REPS @60%

SET3 2REPS @67%

WORKI
NG SETS

4SETS 7REPS @72%

 WEEK3:STRENGTH AND POWER
MONDAY: TUESDAY: THURSDAY:
HEAVYWEI
GHT MODERATEWEIGHT MODERATEWEI GHT
PAUSEBENCH PRESS
BENCH PRESS(
BARBELL) BACKSQUATS
(BARBELL)
(FAST!
)

WARM UPS WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @67% SET2 3REPS @55% SET2 3REPS @55%

SET3 1REPS @73% SET3 1REPS @60% SET3 2REPS @60%

WORKI
NG SETS WORKI
NG SETS WORKI
NG SETS

5SETS 5REPS @78% 4SETS 5REPS @68% 2SETS 5REPS @67%

 WEEK3:STRENGTH AND POWER
FRI
DAY: SATURDAY:
HEAVYWEIGHT LI
GHTWEIGHT

BACKSQUATS BENCH PRESS(

BARBELL)

WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @67% SET2 3REPS @55%

SET3 1REPS @74% SET3 2REPS @60%

WORKI
NG SETS WORKI
NG SETS

3SETS 4REPS @81% 3SETS 4REPS @67%

DEADLI
FTS

WARM UPS

SET1 2REPS @44%

SET2 2REPS @62%

SET3 1REPS @75%

WORKI
NG SETS

4SETS 3REPS @82%

 WEEK4:DEL
OAD (
SPEED)
MONDAY: TUESDAY: FRI
DAY:
LI
GHTTO MODERATEWEI
GHT LI
GHTWEI GHT MODERATEWEIGHT

BENCH PRESS(
BARBELL) BACKSQUATS BACKSQUATS

WARM UPS WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @55% WORKI

NG SETS SET2 3REPS @60%

SET3 2REPS @62% 3SETS 12REPS @55% SET3 1REPS @69%

WORKI
NG SETS DEADLI
FTS WORKI
NG SETS

3SETS 7REPS @68% WARM UPS 4SETS 3REPS @75%

SET1 3REPS @35% BENCH PRESS(

BARBELL)

WORKI
NG SETS WARM UPS

2SETS 12REPS @54% SET1 5REPS @40%

SET2 3REPS @60%

SET3 1REPS @66%

WORKI
NG SETS

5SETS 5REPS @70%

 WEEK5:STRENGTH AND HYPERTROPHY
MONDAY: TUESDAY: THURSDAY:
MODERATEWEI
GHT MODERATETO HEAVYWEI
GHT HEAVYWEIGHT

BACKSQUATS BENCH PRESS(

BARBELL) BACKSQUATS

WARM UPS WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @60% SET2 3REPS @65% SET2 3REPS @67%

SET3 1REPS @66% SET3 2REPS @72% SET3 1REPS @75%

WORKI
NG SETS WORKI
NG SETS WORKI
NG SETS

3SETS 4REPS @70% 4SETS 4REPS @77% 5SETS 3REPS @86%

DEADLI
FTS DEADLI
FTS(
MODERATEWEI
GHT)

WARM UPS WARM UPS

SET1 2REPS @44% SET1 2REPS @44%

SET2 2REPS @62% SET2 3REPS @60%

SET3 1REPS @73% WORKI

NG SETS

WORKI
NG SETS 3SETS 3REPS @77%

5SETS 3REPS @80%

 WEEK5:STRENGTH AND HYPERTROPHY
FRI
DAY: SATURDAY:
HEAVYWEIGHT LI
GHTWEIGHT

PAUSEBENCH PRESS(
BARBELL) BACKSQUATS

WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @67% WORKI

NG SETS

SET3 2REPS @73% 3SETS 9REPS @50%

WORKI
NG SETS

5SETS 3REPS @81%

 WEEK6:STRENGTH AND POWER
MONDAY: TUESDAY: THURSDAY:
MODERATEWEI
GHT HEAVYWEIGHT HEAVYWEIGHT

BENCH PRESS(
BARBELL) BACKSQUATS BENCH PRESS(
BARBELL)

WARM UPS WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @60% SET2 3REPS @67% SET2 3REPS @67%

SET3 1REPS @70% SET3 1REPS @75% SET3 1REPS @75%

WORKI
NG SETS WORKI
NG SETS WORKI
NG SETS

4SETS 4REPS @75% 6SETS 2REPS @89% 7SETS 2REPS @88%

DEADLI
FTS

WARM UPS

SET1 2REPS @44%

SET2 2REPS @62%

SET3 1REPS @72%

WORKI
NG SETS

3SETS 3REPS @80%

 WEEK6:STRENGTH AND POWER
FRI
DAY:
MODERATEWEIGHT

BACKSQUATS

WARM UPS

SET1 5REPS @40%

SET2 3REPS @60%

SET3 2REPS @69%

WORKI
NG SETS

4SETS 3REPS @76%

 WEEK7:DEL
OAD
TUESDAY: FRI
DAY:
LI
GHTWEI GHT LI
GHTWEI GHT

BACKSQUATS BENCH PRESS(

BARBELL)

WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @55% SET2 3REPS @55%

SET3 2REPS @60% SET3 2REPS @60%

WORKI
NG SETS WORKI
NG SETS

4SETS 3REPS @65% 2SETS 3REPS @70%

PAUSEDEADLI
FTS DEFI
CITDEADLI
FTS

WARM UPS WARM UPS

SET1 3REPS @35% SET1 2REPS @44%

WORKI
NG SETS SET2 3REPS @63%

3SETS 3REPS @65% WORKI

NG SETS

4SETS 3REPS @72%

SUMO DEADLI
FTS

WARM UPS

SET1 3REPS @35%

SET2 2REPS @50%

WORKI
NG SETS

1SET 5REPS @60%

 WEEK8:STRENGTH AND POWER
MONDAY: TUESDAY: THURSDAY:
LI
GHTTO MODERATEWEI
GHT HEAVYWEIGHT LI
GHTWEIGHT

PAUSEBENCH PRESS(
BARBELL) BACKSQUATS BACKSQUATS

WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @55% SET2 3REPS @67% SET2 3REPS @55%

SET3 2REPS @60% SET3 1REPS @75% SET3 1REPS @60%

WORKI
NG SETS WORKI
NG SETS WORKI
NG SETS

4SETS 5REPS @67% 5SETS 4REPS @85% 3SETS 3REPS @65%

DEADLI
FTS(
LIGHTWEI
GHT+ FAST!
) DEADLI
FTS

WARM UPS WARM UPS

SET1 2REPS @44% SET1 2REPS @44%

SET2 3REPS @58% SET2 3REPS @60%

WORKI
NG SETS WORKI
NG SETS

3SETS 5REPS @65% 3SETS 3REPS @67%

PAUSEBENCH PRESS(
BARBELL)

WARM UPS

SET1 5REPS @40%

SET2 2REPS @50%

WORKI
NG SETS

3SETS 2REPS @55%

 WEEK8:STRENGTH AND POWER
FRI
DAY: SATURDAY:
HEAVYWEIGHT LI
GHTTO MODERATEWEI
GHT

BENCH PRESS(
BARBELL) BACKSQUATS(
SPEED!
)

WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @67% SET2 3REPS @60%

SET3 2REPS @73% WORKI

NG SETS

WORKI
NG SETS 5SETS 1REPS @68%

7SETS 2REPS @93% DEADLI

FTS

WARM UPS

SET1 2REPS @44%

SET2 2REPS @62%

SET3 1REPS @70%

WORKI
NG SETS

3SETS 3REPS @75%

 WEEK9:STRENGTH AND POWER
MONDAY: TUESDAY: THURSDAY:
MODERATETO HEAVYWEI
GHT HEAVYWEIGHT LI
GHTWEIGHT

BENCH PRESS(
BARBELL) BACKSQUATS SPEED BACKSQUATS

WARM UPS WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @60% SET2 3REPS @67% SET2 3REPS @55%

SET3 2REPS @70% SET3 1REPS @75% WORKI

NG SETS

WORKI
NG SETS WORKI
NG SETS 4SETS 2REPS @60%

3SETS 4REPS @80% 3SETS 3REPS @90% SPEED DEADLI

FTS

DEADLI
FTS WARM UPS

WARM UPS SET1 2REPS @44%

SET1 2REPS @44% SET2 3REPS @60%

SET2 2REPS @62% WORKI

NG SETS

SET3 1REPS @75% 4SETS 2REPS @67%

WORKI
NG SETS

3SETS 4REPS @83%

WEEK9:STRENGTH AND POWER
FRI
DAY: SATURDAY:
HEAVYWEIGHT MODERATETO HEAVYWEI
GHT

BENCH PRESS(
BARBELL) BACKSQUATS

WARM UPS WARM UPS

SET1 5REPS @40% SET1 5REPS @40%

SET2 3REPS @67% SET2 3REPS @60%

SET3 2REPS @73% SET3 2REPS @67%

WORKI
NG SETS WORKI
NG SETS

7SETS 3REPS @87% 2SETS 4REPS @75%

DEADLI
FTS

WARM UPS

SET1 2REPS @44%

SET2 2REPS @62%

SET3 1REPS @75%

WORKI
NG SETS

6SETS 4REPS @83%