Squat Max Calculator Floor to overhead max Calculator Deadlift Max Calc

Weight Reps Training Weight Reps Training Weight

Lifted Completed Max Lifted Completed Max Lifted
0 0

Please Enter your heaviest set for each exercise from the last 6 weeks. If you know your actual m
enter your Max into the Load and the reps completed as 1

Session 1
Exercise Intensity Load Sets Reps Notes
50% 0 3 10

RDL

High bar 65% 0 3 10

squat, SSB
or Front
Squat
Farmers,
Moderate load (50-60%
Sandbag or 5 40m
Banded
Yoke 1 rep leftofinMax)
3 8 to 12
straight leg the tank
Grip hold time
3
(barbell, decrease

Session 1
Exercise Intensity Load Sets Reps Notes
55% 0 3 10
RDL

High bar 70% 0 3 10

squat, SSB
or Front
Farmers,
Squat Moderate heavy load
Sandbag or 5 40m
Banded (60-80%
1 rep left in of Max)
Yoke 3 8 to 12
straight leg the tank
Grip hold time
3
(barbell, decrease

Session 1
Exercise Intensity Load Sets Reps Notes
65% 0 3 10
RDL

High bar 75% 0 3 10

squat, SSB
or Front
Squat
 High bar
squat, SSB
or Front
Squat
Farmers,
Moderate Heavy load
Sandbag or 5 40m
Banded (60-80%
1 rep left in of Max)
Yoke 3 8 to 12
straight leg the tank
Grip hold time
3
(barbell, decrease

Session 1
Exercise Intensity Load Sets Reps Notes
70% 0 3 10
RDL

High bar 80% 0 3 10

squat, SSB
or Front
Farmers,
Squat Moderate Heavy load
Sandbag or 5 40m
Banded (60-80%
1 rep left in of Max)
Yoke 3 8 to 12
straight leg the tank
Grip hold time
3
(barbell, decrease
 Deadlift Max Calculator Bench press max Calculator Block lift Mazes
Reps Training Weight Reps Training Military Zercher
Completed Max Lifted Completed Max Press Squat
0 0

ou know your actual max than just

ted as 1

Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 65% 0 3 10
or Barbell
clean and
press
65% 0 3 10
Floor Press
or Close
Grip Bench
Pendlay
60% 0 3 12
Row
Assited 2 reps left
press 3 8 to 12
chin ups/s
or in the tank
2 reps left
Lat Raise 3 15
in the tank
s/s Rolling
Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 70% 0 3 10
or Barbell
clean and
press
Floor Press 70% 0 3 10
or Close
Grip Bench
Pendlay
65% 0 3 12
Row
Assited 2 reps left
press 3 8 to 12
chin ups/s
or in the tank
2 reps left
Lat Raise 3 15
in the tank
s/s Rolling
Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 75% 0 3 10
or Barbell
clean and
press
75% 0 3 10
Floor Press
or Close
Grip Bench
 Floor Press
or Close
Grip Bench
Pendlay
70% 0 3 12
Row
Assited 1 rep left in
press 3 8 to 12
chin ups/s
or 1 the
rep tank
left in
Lat Raise 3 15
the tank
s/s Rolling
Session 2
Notes Exercise Intensity Load Sets Reps Notes
Log, Axel 80% 0 3 10
or Barbell
clean and
press
Floor Press 80% 0 3 10
or Close
Grip Bench
Pendlay
75% 0 3 12
Row
Assited 1 rep left in
press 3 8 to 12
chin ups/s
or 1 the
rep tank
left in
Lat Raise 3 15
the tank
s/s Rolling
k lift Mazes
Row

Week 1
Session 3
Notes Exercise Intensity Load Sets Reps
Block 65% 0 3 10
deadlift (10-
15cm/4-6
inches)
65% 0 3 10
Zercher
Squat

loading or Moderate load (50-60%

3 5
Stone
Banded to 1 rep leftofinMax)
s/s Front or the tank 3 8 to 12
straight leg time
Crucifix 3
decrease
Week 2 hold
Session 3
Notes Exercise Intensity Load Sets Reps
Block 70% 0 3 10
deadlift (10-
15cm/4-6
inches)
70% 0 3 10
Zercher
Squat
loading or Moderate heavy load
3 5
Stone
Banded to 1 rep
(60-80%
left in of Max)
s/s Front or 3 8 to 12
straight leg the tank time
Crucifix 3
decrease
Week 3 hold
Session 3
Notes Exercise Intensity Load Sets Reps
Block 75% 0 3 10
deadlift (10-
15cm/4-6
inches)
75% 0 3 10
Zercher
Squat
 Zercher
Squat

loading or Moderate Heavy load

3 5
Stone
Banded to 1 rep
(60-80%
left in of Max)
s/s Front or 3 8 to 12
straight leg the tank time
Crucifix 3
decrease
Week 4 hold
Session 3
Notes Exercise Intensity Load Sets Reps
Block 80% 0 3 10
deadlift (10-
15cm/4-6
inches)
80% 0 3 10
Zercher
Squat
loading or Moderate Heavy load
3 5
Stone
Banded to 1 rep
(60-80%
left in of Max)
s/s Front or 3 8 to 12
straight leg the tank time
Crucifix 3
decrease
hold
n3 Session 4
Notes Exercise Intensity Load Sets
65% 0 3
Military
press

65% 0 3
Feet up
bench
press

Yates Row
s/s Chest 60% 0 3
2 reps left
supported 3
press up in
DB row
the tank
2 reps left
3
s/s Barbell in the tank

n3 Session 4
Notes Exercise Intensity Load Sets
70% 0 3
Military
press

Feet up 70% 0 3
bench
press
Yates Row
s/s Chest 65% 0 3
2 reps left
supported 3
press up in
DB row
the tank
2 reps left
3
s/s Barbell in the tank

n3 Session 4
Notes Exercise Intensity Load Sets
75% 0 3
Military
press

75% 0 3
Feet up
bench
press
 Feet up
bench
press

Yates Row
s/s Chest 70% 0 3
1 rep left in
supported 3
press up 1 the
DB row rep tank
left in
3
s/s Barbell the tank

n3 Session 4
Notes Exercise Intensity Load Sets
80% 0 3
Military
press

Feet up 80% 0 3
bench
press
Yates Row
s/s Chest 75% 0 3
1 rep left in
supported 3
press up 1 the
DB row rep tank
left in
3
s/s Barbell the tank
Session 4
Reps Notes
10

10

12
8 to 12
15

Session 4
Reps Notes
10

10

12
8 to 12
15

Session 4
Reps Notes
10

10
 12
8 to 12
15

Session 4
Reps Notes
10

10

12
8 to 12
15