1RM

Bench 190
Squat 230
Deadlift 260

Rounding 5

Maxes and rounding will be set for all

routines from this page but can be
changed on individual pages.
Use whatever units you want.

Big thanks to reddit user /u/yesmanwriter

for help formatting these sheets to make
them simpler and more accessible

0000001
0000002
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 190

80% 150 1 AMAP Rounding 5
80% 150 2 5
70% 130 3 8 - 10
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 160 1 AMAP
85% 160 2 3
75% 140 3 6-8
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 170 1 AMAP
90% 170 2 1
80% 150 3 5
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

0000003
New 1RM 1 1
Curls/pullups/pulldowns of your choice 2 8

0000004
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 190

80% 150 3 5 Rounding 5
70% 130 3 8 - 10
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 160 3 3
75% 140 3 6-8
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 170 3 1
80% 150 3 5
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12

0000005
 Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls/pullups/pulldowns of your choice 2 8

0000006
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 190

80% 150 3 5 Rounding 5
70% 130 3 8 - 10
Pin press from chest or floor press 10RM 1 10
10RM 4 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, s
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 160 3 3
75% 140 3 6-8
Pin press from chest or floor press 8RM 1 8
8RM 3 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, s
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

0000007
 90% 170 3 1
80% 150 3 5
Pin press from chest or floor press 6RM 1 6
6RM 2 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, s
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Pin press from chest or floor press 3RM 1 3
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls of your choice 2 8

0000008
10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

0000009
10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

00000010
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Bench Press Warm Up Close Grip Bench Warm Up

80% 150 4 5 12RM 1
85% 160 1 3 12RM 3
85% 160 1 AMAP Curls/pullups/pulldowns of your choice 15RM 2
If you get more than 5 reps on
your AMAP, bump your training
max up 5 pounds
Hammer Curl 4 10

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

80% 150 2 5 10RM 1
85% 160 3 3 10RM 4
85% 160 1 AMAP Curls/pullups/pulldowns of your choice 15RM 2
If you get more than 5 reps on
your AMAP, bump your training
max up 5 pounds
Hammer Curl Heavier 3 10

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

85% 160 3 3 8RM 1

00000011
 90% 170 2 1 8RM 5
90% 170 1 AMAP Curls/pullups/pulldowns of your choice 15RM 2
If you get more than 3 reps on
your AMAP, bump your training
max up 5 pounds
Hammer Curl Heavier 3 8

Week 4 Bench Press Warm Up Bench Warm Up

70% 130 5 3 New 1RM 1
Hammer Curl W1 Weight 3 8 Curls/pullups/pulldowns of your choice 15RM 3

00000012
 Reps

Max 190
12 Rounding 5
8 - 10
12 - 15

10
6-8
12 - 15

00000013
 5-6
12 - 15

1
12 - 15

00000014
 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Bench Press Warm Up Close Grip Bench Warm Up

80% 150 4 5 12RM
85% 160 2 3 12RM
Triceps extensions of your choice 4 8 Curls of your choice 30RM
DB press 4 8 DB rolling triceps extensions 30RM
Curls/pullups/pulldowns of your choice 4 10 DB fly 30RM

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

80% 150 2 5 10RM
85% 160 4 3 10RM
Triceps extensions of your choice Heavier 3 8 Curls of your choice 30RM
DB press Heavier 3 8 DB rolling triceps extensions 30RM
Curls/pullups/pulldowns of your choic Heavier 3 10 DB fly 30RM

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

85% 160 3 3 8RM
90% 170 3 1 8RM
Triceps extensions of your choice Heavier 3 6 Curls of your choice 30RM
DB press Heavier 3 6 DB rolling triceps extensions 30RM

00000015
 Curls/pullups/pulldowns of your choic Heavier 3 8 DB fly 30RM

Week 4 Bench Press Warm Up Bench Warm Up

70% 130 5 3 New 1RM
Triceps extensions of your choice W1 Weight 3 6 Curls of your choice 20RM
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM
Curls/pullups/pulldowns of your choic W1 Weight 3 8 DB fly 20RM

00000016
Sets Reps

Max 190
1 12 Rounding 5
3 8 - 10
2 AMAP Circuit with blood flow restriction*
2 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
2 AMAP

1 10
4 6-8
3 AMAP Circuit with blood flow restriction*
3 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
3 AMAP

1 8
5 5-6
4 AMAP Circuit with blood flow restriction*
4 AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets

00000017
4 AMAP

1 1
3 AMAP Circuit WITHOUT blood flow restriction
3 AMAP *Pick weights you can get at least 15-20 reps with for your first set.
3 AMAP

00000018
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Bench Press Warm Up Close Grip Bench Warm Up

80% 150 4 5 12RM 1
85% 160 2 3 12RM 3
Weighted dips 10RM 1 10 Bodyweight pushups 2
10RM 3 8 DB curl 30RM 2
Triceps extensions of your choice 4 8 DB rolling triceps extensions 30RM 2
DB press 4 8 DB fly 30RM 2
Curls/pullups/pulldowns of your choice 4 10

Week 2 Bench Press Warm Up Close Grip Bench Warm Up

80% 150 2 5 10RM 1
85% 160 4 3 10RM 4
Weighted dips 8RM 1 8 Bodyweight pushups 3
8RM 3 6 DB curl 30RM 3
Triceps extensions of your choice Heavier 3 8 DB rolling triceps extensions 30RM 3
DB press Heavier 3 8 DB fly 30RM 3
Curls/pullups/pulldowns of your choice Heavier 3 10

Week 3 Bench Press Warm Up Close Grip Bench Warm Up

00000019
 85% 160 3 3 8RM 1
90% 170 3 1 8RM 5
Weighted dips 6RM 1 6 Bodyweight pushups 4
6RM 3 4-5 DB curl 30RM 4
Triceps extensions of your choice Heavier 3 6 DB rolling triceps extensions 30RM 4
DB press Heavier 3 6 DB fly 30RM 4
Curls/pullups/pulldowns of your choice Heavier 3 8

Week 4 Bench Press Warm Up Bench Warm Up

70% 130 5 3 New 1RM 1
Weighted dips 6RM 3 3 Bodyweight pushups 1
Triceps extensions of your choice W1 Weight 3 6 DB curl 20RM 3
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM 3
Curls/pullups/pulldowns of your choiceW1 Weight 3 8 DB fly 20RM 3

00000020
Reps

Max 190
12 Rounding 5
8 - 10
AMAP
AMAP Circuit with blood flow restriction*
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
AMAP

10
6-8
AMAP
AMAP Circuit with blood flow restriction*
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
AMAP

00000021
 8
5-6
AMAP
AMAP Circuit with blood flow restriction*
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
AMAP

1
AMAP
AMAP Circuit WITHOUT blood flow restriction
AMAP *Pick weights you can get at least 15-20 reps with for your first set.
AMAP

00000022
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Bench Press Warm Up Bench Press Warm Up

70% 130 2 8 75% 140 2 6
70% 130 1 AMAP 75% 140 1 AMAP

Week 2 Bench Press Warm Up Bench Press Warm Up

If you got 8 or fewer If you got 6 or fewer

reps on your AMAP set,
then stick with the same
weight from the prior
week. If you got 9 or 10
reps, increase by 5
pounds. If you got 11 or
12 reps, increase by 10
pounds. If you got more
than 12 reps, increase
by 15 pounds.
reps on your AMAP set,
then stick with the same
weight from the prior
week. If you got 7 or 8
reps, increase by 5
pounds. If you got 9 or
10 reps, increase by 10
pounds. If you got more
than 10 reps, increase
2 8 by 15 pounds. 2 6
1 AMAP 1 AMAP

00000023
00000024
Day 3 Weight Sets Reps

Bench Press Warm Up Max 190

80% 150 2 4 Rounding 5
80% 150 1 AMAP

Bench Press Warm Up

If you got 4 or fewer

reps on your AMAP set,
then stick with the same
weight from the prior
week. If you got 5 or 6
reps, increase by 5
pounds. If you got 7 or
8 reps, increase by 10
pounds. If you got more
than 8 reps, increase by
15 pounds. 2 4
1 AMAP

00000025
00000026
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Bench Press Warm Up Bench Press Warm Up

75% 140 5 5 50% 95 1 8

Curls 4 10 - 12 60% 110 1 6

70% 130 2 4
80% 150 2 3

Week 2 Bench Press Warm Up Bench Press Warm Up

80% 155 4 3 50% 95 1 8

75% 145 3 6 60% 115 2 6

Curls 4 10 - 12 70% 135 2 5
75% 145 2 4
80% 155 3 3

Week 3 Bench Press Warm Up Bench Press Warm Up

85% 170 4 3 50% 100 1 8

00000027
 75% 150 3 8 60% 120 2 6
Curls 4 10 - 12 70% 140 2 5
80% 160 2 3
90% 180 2 1

Week 3 Bench Press Warm Up Bench Press Warm Up

80% 160 3 2 50% 100 1 5

75% 150 3 5 60% 120 1 4

Curls 4 10 - 12 70% 140 1 3
75% 150 2 3
80% 160 2 2

00000028
Day 3 Weight Sets Reps

Bench Press Warm Up W1 Max 190

80% 150 1 AMAP Rounding 5
If you get less than 8 reps, keep
the same max for next week. 9-
11; increase max by 5 pounds,
12+; increase max by 10 pounds
Curls/pullups/pulldowns of your choice 3 8

Bench Press Warm Up W2 Max 195

80% 155 1 AMAP
If you get less than 8 reps, keep
the same max for next week. 9-
11; increase max by 5 pounds,
12+; increase max by 10 pounds
Curls/pullups/pulldowns of your choice 4 8

Bench Press Warm Up W3 Max 200

80% 160 1 AMAP

00000029
If you get less than 8 reps, keep
the same max for next week. 9-
11; increase max by 5 pounds,
12+; increase max by 10 pounds
Curls/pullups/pulldowns of your choice 5 8

Bench Press Warm Up W4 Max 205

85% 170 1 AMAP
If you get 5-6, bump your max up
5 pounds. If you get 7+, bump
your max up 10 pounds
Or work up to new 1RM 1RM 1 AMAP
Curls/pullups/pulldowns of your choice 2 8

00000030
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Bench Press Warm Up Bench Press Warm Up

75% 140 5 5 50% 95 1 8
Close Grip Bench (based on 1rm bench press) 60% 110 1 6
60% 110 2 8 70% 130 1 4
60% 110 1 AMAP 80% 150 1 3
Curls 4 10 - 12 85% 160 2 1

Week 2 Bench Press Warm Up Bench Press Warm Up

80% 150 4 3 50% 95 1 8
75% 140 3 6 60% 110 1 6
Close Grip Bench (based on 1rm bench press) 70% 130 1 5
65% 120 2 6 75% 140 1 4
65% 120 1 AMAP 80% 150 1 3
Curls 4 10 - 12 85% 160 2 2

Week 3 Bench Press Warm Up Bench Press Warm Up

85% 160 4 3 50% 95 1 8
70% 130 3 8 60% 110 1 6
Close Grip Bench (based on 1rm bench press) 70% 130 1 5

00000031
 70% 130 2 4 75% 140 1 4
70% 130 1 AMAP 80% 150 1 3
Curls 4 10 - 12 85% 160 2 2
90% 170 2 1

Week 4 Bench Press Warm Up Bench Press Warm Up

80% 150 3 2 50% 95 1 5

70% 130 3 5 60% 110 1 4

Close Grip Bench (based on 1rm bench press) 70% 130 1 3
75% 140 3 3 75% 140 2 3
Curls 4 10 - 12 80% 150 2 2

00000032
Day 3 Weight Sets Reps

Bench Press Warm Up Max 190

80% 150 2 3 Rounding 5
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choic 3 8

Bench Press Warm Up

80% 150 3 4
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choic 4 8

Bench Press Warm Up

80% 150 5 4
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12

00000033
Curls/pullups/pulldowns of your choic 5 8

Bench Press Warm Up

85% 160 1 AMAP
AMAP - if you get 5-6,
bump your max up 5
pounds. If you get 7+,
bump your max up 10
pounds
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls/pullups/pulldowns of your choic 2 8

00000034
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Bench Press Warm Up Bench Press Warm Up

75% 140 5 5 50% 95 1 8
Close Grip Bench (based on 1rm bench press) 60% 110 1 6
60% 110 2 8 70% 130 1 4
60% 110 1 AMAP 80% 150 1 3
Curls 4 10 - 12 85% 160 2 1
80% 150 1 4
70% 130 1 6
60% 110 1 8
50% 95 1 10

Week 2 Bench Press Warm Up Bench Press Warm Up

80% 150 4 3 50% 95 1 8
75% 140 3 6 60% 110 1 6
Close Grip Bench (based on 1rm bench press) 70% 130 1 5
65% 120 2 6 75% 140 1 4
65% 120 1 AMAP 80% 150 1 3
Curls 4 10 - 12 85% 160 2 2
80% 150 1 4

00000035
 70% 130 1 7
60% 110 1 10
50% 95 1 12

Week 3 Bench Press Warm Up Bench Press Warm Up

85% 160 4 3 50% 95 1 8
70% 130 3 8 60% 110 1 6
Close Grip Bench (based on 1rm bench press) 70% 130 1 5
70% 130 2 4 75% 140 1 4
70% 130 1 AMAP 80% 150 1 3
Curls 4 10 - 12 85% 160 2 2
90% 170 2 1

Week 4 Bench Press Warm Up Bench Press Warm Up

80% 150 3 2 50% 95 1 5

70% 130 3 5 60% 110 1 4

Close Grip Bench (based on 1rm bench press) 70% 130 1 3
75% 140 3 3 75% 140 2 3
Curls 4 10 - 12 80% 150 2 2
70% 130 1 4
60% 110 1 6
50% 95 1 8

00000036
Day 3 Weight Sets Reps

Bench Press Warm Up Max 190

80% 150 2 3 Rounding 5
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Bench Press Warm Up

80% 150 3 4
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

00000037
Bench Press Warm Up
80% 150 5 4
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Bench Press Warm Up

85% 160 1 AMAP
AMAP - if you get 5-6,
bump your max up 5
pounds. If you get 7+,
bump your max up 10
pounds
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls/pullups/pulldowns of your choice 2 8

00000038
 Day 1 Weight Sets Reps Rounding 5

Week 1 Squat Warm Up W1 Max 230

If you get 10 or less, keep your max the same next
week. If you get 11-12, bump your max up 5 pounds
for next week. If you get 13+, bump your max up 10
75% 170 1 AMAP pounds for next week
subtract 2 reps from AMAP set (so if you did 11,
you're doing sets of 9), and do 3 more sets with the
75% 170 3 AMAP -2 same weight.

Week 2 Squat Warm Up W2 Max 235

If you get 8 or less, keep your max the same next
week. If you get 9-10, bump your max up 5 pounds
for next week. If you get 11+, bump your max up 10
80% 180 1 AMAP pounds for next week
subtract 2 reps from AMAP set (so if you did 8,
you're doing sets of 6), and do 3 more sets with the
80% 180 3 AMAP -2 same weight.

Week 3 Squat Warm Up W3 Max 240

If you get 5 or less, keep your max the same next
week. If you get 6-7, bump your max up 5 pounds
for next week. If you get 8+, bump your max up 10
85% 195 1 AMAP pounds for next week

00000039
 subtract 2 reps from AMAP set (so if you did 6,
you're doing sets of 4), and do 3 more sets with the
85% 195 3 AMAP -2 same weight.

Week 4 Squat Warm Up W4 Max 245

New 1RM 1 1
70% 160 3 10

00000040
00000041
00000042
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

75% 170 1 AMAP

75% 170 5 AMAP -2

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 2 10 - 12
Hip thrust or glute bridge 2 10 - 12

Week 2 Squat Warm Up

85% 195 1 AMAP

85% 195 5 AMAP -2

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 3 Squat Warm Up

00000043
 80% 185 1 AMAP

80% 185 5 AMAP -2

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

Week 4 Squat Warm Up

New 1RM 1 1
70% 160 3 10

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 1 15 - 20
Hip thrust or glute bridge 1 15 - 20

00000044
 Rounding 5

W1 Max 230
Shoot for 10+
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9),
and do 5 more sets with the same weight.

If you get 5 or less, keep you max the same next week.
If you get 6-7, bump your max up 5 pounds for next
week. If you get 8+, bump your max up 10 pounds for
next week
subtract 2 reps from AMAP set (so if you did 6, you're
doing sets of 4), and do 5 more sets with the same
weight.

W3 Max 235

00000045
Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're
doing sets of 6), and do 5 more sets with the same
weight.

00000046
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

75% 170 1 AMAP

75% 170 5 AMAP -2

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 2 Squat Warm Up

80% 180 1 AMAP

80% 180 5 AMAP -2

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

00000047
Week 3 Squat Warm Up
85% 195 1 AMAP

85% 195 5 AMAP -2

Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.) 5 10 - 12
Hip thrust or glute bridge 5 10 - 12

Week 4 Squat Warm Up

New 1RM 1 1
Quad-dominant accessory of your choice (leg
70%
press, weighted step up, weighted lunge, hack 160 3 10
squat, etc.) 2 15 - 20
Hip thrust or glute bridge 2 15 - 20

00000048
 Rounding 5

Max 230
Shoot for 10+
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9). Rest 2 minutes
between sets if you squat less than 400, and 3 minutes if you squat more than 400. Do
sets until you can't hit the target number of reps.

Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets
of 6). Rest 2 minutes between sets if you squat less than 400,
and 3 minutes if you squat more than 400. Do sets until you
can't hit the target number of reps.

00000049
Shoot for 5+
subtract 2 reps from AMAP set (so if you did 6, you're doing sets
of 4). Rest 2 minutes between sets if you squat less than 400,
and 3 minutes if you squat more than 400. Do sets until you
can't hit the target number of reps.

00000050
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Squat Warm Up Squat Warm Up Max 230

75% 170 6 6 8RM 1 8 Rounding 5
8RM 3 5-6

Week 2 Squat Warm Up Squat Warm Up

80% 180 5 5 5RM 1 5
5RM 3 3-4

Week 3 Squat Warm Up Squat Warm Up

85% 195 3 1 3RM 1 3
3RM 3 1-2

Week 4 Squat Warm Up Squat Warm Up

70% 160 3 3 1RM 1 1

00000051
00000052
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Squat Warm Up Front Squat Warm Up Max 230

80% 180 5 5 8RM 1 8 Rounding 5
8RM 3 5-6

Week 2 Squat Warm Up Front Squat Warm Up

85% 195 4 3 5RM 1 5
5RM 3 3-4

Week 3 Squat Warm Up Front Squat Warm Up

90% 205 3 1 3RM 1 3
3RM 3 1-2

Week 4 Squat Warm Up Front Squat Warm Up

New Max 1RM 1 1 New Max 1RM 1 1

00000053
00000054
 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Squat Warm Up Front Squat Warm Up

80% 180 5 5 8RM 1

Quad-dominant accessory of your choice

(leg press, weighted step up, weighted
lunge, hack squat, etc.) 3 10 - 12 8RM 3
Hip thrust or glute bridge 3 10 - 12 Wide Stance, paused squat Warm Up
10RM 1
10RM 3

Week 2 Squat Warm Up Front Squat Warm Up

85% 195 4 3 5RM 1

Quad-dominant accessory of your choice

(leg press, weighted step up, weighted
lunge, hack squat, etc.) 4 10 - 12 5RM 3
Hip thrust or glute bridge 4 10 - 12 Wide Stance, paused squat Warm Up
8RM 1
8RM 3

Week 3 Squat Warm Up Front Squat Warm Up

90% 205 3 1 3RM 1

00000055
 Quad-dominant accessory of your choice
(leg press, weighted step up, weighted
lunge, hack squat, etc.) 5 10 - 12 3RM 3
Hip thrust or glute bridge 5 10 - 12 Wide Stance, paused squat Warm Up
5RM 1
5RM 3

Week 4 Squat Warm Up Front Squat Warm Up

New Max 1RM 1 1 New Max 1RM 1

Quad-dominant accessory of your choice

(leg press, weighted step up, weighted
lunge, hack squat, etc.) 2 15 - 20 Wide Stance, paused squat Warm Up
Hip thrust or glute bridge 2 15 - 20 10RM 4

00000056
Reps

Max 230
8 Rounding 5

5-6

10
7-8

3-4

8
5-6

00000057
1-2

5
3-4

00000058
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Squat Warm Up Squat Warm Up

70% 160 2 8 75% 170 2 6
70% 160 1 AMAP 75% 170 1 AMAP

Week 2 Squat Warm Up Squat Warm Up

If you got 8 or fewer reps

on your AMAP set, then
stick with the same weight
from the prior week. If you
got 9 or 10 reps, increase by
5 pounds. If you got 11 or
12 reps, increase by 10
pounds. If you got more
than 12 reps, increase by 15
pounds.
If you got 6 or fewer reps on
your AMAP set, then stick
with the same weight from
the prior week. If you got 7
or 8 reps, increase by 5
pounds. If you got 9 or 10
reps, increase by 10 pounds.
If you got more than 10
2 8 reps, increase by 15 pounds. 2 6
1 AMAP 1 AMAP

00000059
00000060
Day 3 Weight Sets Reps

Squat Warm Up Max 230

80% 180 2 4 Rounding 5
80% 180 1 AMAP

Squat Warm Up

If you got 4 or fewer reps

on your AMAP set, then
stick with the same weight
from the prior week. If you
got 5 or 6 reps, increase by
5 pounds. If you got 7 or 8
reps, increase by 10
pounds. If you got more
than 8 reps, increase by 15
pounds. 2 4
1 AMAP

00000061
00000062
00000063
00000064
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Low Bar Squat Warm Up Front Squat Warm Up

Work up to a heavy set of
10RM 1 10 6 at RPE 8 1 6
Do sets of 6 until it
10RM 3 7-8 reaches RPE 9 6

Week 2 Low Bar Squat Warm Up Front Squat Warm Up

Work up to a heavy set of
8RM 1 8 4 at RPE 8 1 4
Do sets of 4 until it
8RM 3 5-6 reaches RPE 9 4

Week 3 Low Bar Squat Warm Up Front Squat Warm Up

Work up to a heavy set of
5RM 1 5 2 at RPE 8 1 2
Do sets of 2 until it
5RM 3 3 reaches RPE 9 2

Week 4 Low Bar Squat Warm Up Front Squat Warm Up

3RM 1 3 75% of last week's 2rm 4 3

00000065
*Plug your 3rm into a rep
max calculator, and adjust
your max accordingly for
the next month

00000066
Day 3 Weight Sets Reps

Paused, beltless Olympic Squat Warm Up Max 230

50% 115 6 5 Rounding 5

*Based on low bar, belted max

Paused, beltless Olympic Squat Warm Up

55% 125 6 4

*Based on low bar, belted max

Paused, beltless Olympic Squat Warm Up

60% 135 6 3

*Based on low bar, belted max

Paused, beltless Olympic Squat Warm Up

65% 145 6 2

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*Based on low bar, belted max

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 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 260

Heavy set of 10 with no technical breakdown (add weight

slowly working up. Accumulating some fatigue and hitting
a lower number is okay) 1 10 Rounding 5
Same weight 3 5

Week 2 Deadlift (primary stance) Warm Up

Heavy set of 8 with no technical breakdown (add weight

slowly working up. Accumulating some fatigue and hitting
a lower number is okay) 1 8
Same weight 3 4

Week 3 Deadlift (primary stance) Warm Up

Heavy set of 5 with no technical breakdown (add weight

slowly working up. Accumulating some fatigue and hitting
a lower number is okay) 1 5
Same weight 3 2

Week 4 Deadlift (primary stance) Warm Up

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Heavy set of 3 with no technical breakdown (add weight
slowly working up. Accumulating some fatigue and hitting
a lower number is okay) 1 3
Same weight 3 1

After week 4, start back over, and try to increase weight

for each week, maintaining good form.

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 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 260

80% 205 4 5 Rounding 5
60% 155 6 3 EMOM
Barbell or dumbbell
rows 3 10

Week 2 Deadlift (primary stance) Warm Up

90% 230 2 1
85% 220 3 3
65%
Barbell or dumbbell 165 6 3 EMOM
rows 4 10

Week 3 Deadlift (primary stance) Warm Up

70% 180 6 3 EMOM
Barbell or dumbbell
rows 3 8

Week 4 Deadlift (primary stance) Warm Up

New Max 1 1

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 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 260

80% 205 4 5 Rounding 5
60% 155 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 8
Row 3 10
Shrug 3 10
Hip Thrust 3 10

Week 2 Deadlift (primary stance) Warm Up

90% 230 2 1
85% 220 3 3
65% 165 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 6
Row 4 10
Shrug 4 10
Hip Thrust 4 10

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Week 3 Deadlift (primary stance) Warm Up
70% 180 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 4
Row 3 8
Shrug 3 8
Hip Thrust 3 8

Week 4 Deadlift (primary stance) Warm Up

New Max 1 1

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 Day 1 Weight Sets Reps Day 2 Weight

Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

Work up to a heavy, but not max
set of 5 1 5
*you should have 2-3 solid reps in the
Same Weight 2 3 tank at the end of each set

Week 2 Deadlift (primary

5-10 pounds stance)
heavier than last Warm Up Deadlift (opposite stance) Warm Up
week 1 5
*same weight as week 1 for the first
set, adding 5-10 pounds for each
additional set if the preceding set left
you with more than 2 solid reps in the
Same Weight 3 3 tank

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

5-10 pounds heavier than last week 1 5
*same weight as week 1 for the first
set, adding 5-10 pounds for each
additional set if the preceding set left
you with more than 2 solid reps in the
Same Weight 4 3 tank

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

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30% lighter than your top set of 5
from last week 4 3 New 1rm with no form deviations

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 Sets Reps

Warm Up Max 260

2 6 Rounding 5

Warm Up
3 6

Warm Up
5 5

Warm Up

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1 1

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 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

75% 195 8 3 *first set should be an 8 RPE 3 6
RDL 3 8
Barbell or dumbbell row 4 8

Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

80% 205 6 3 *same weight as week 1 4 6
RDL 4 8
Barbell or dumbbell row 4 10

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

85% 220 4 3 *same weight as week 1 5 6
RDL 5 8
Barbell or dumbbell row 4 12

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

65% 165 4 3 New 1rm with no form deviations 1 1
RDL 2 8
Barbell or dumbbell row 2 8

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Max 260
Rounding 5

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 Day 1 Weight Sets Reps Day 2 Weight Sets

Week 1 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

75% 195 8 3 8 RPE 2
RDL 3 8 Rack pull (bar starts 3-5 inches off the ground)Warm Up
Barbell or dumbbell row 4 8 85% 220 5

Week 2 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

80% 205 6 3 *same weight as week 1 3
RDL 4 8 Rack pull (bar starts 3-5 inches off the ground)Warm Up
Barbell or dumbbell row 4 10 90% 230 4

Week 3 Deadlift (primary stance) Warm Up Deadlift (opposite stance) Warm Up

85% 220 4 3 *same weight as week 1 5
RDL 5 8 Rack pull (bar starts 3-5 inches off the ground)Warm Up
Barbell or dumbbell row 4 12 95% 245 3

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance) Warm Up

65% 165 4 3 New 1rm with no form deviations 1
RDL 2 8
Barbell or dumbbell row 2 8

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00000088
Reps

Max 260
6 Rounding 5

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 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance)Warm Up

60% 155 15 1 70% 180 10 1

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance)Warm Up

65% 165 15 1 75% 195 10 1

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance)Warm Up

55% 140 15 1 65% 165 10 1

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Day 3 Weight Sets Reps

Deadlift (primary stance)Warm Up Max 260

80% 205 5 1 Rounding 5

Deadlift (primary stance)Warm Up

85% 220 5 1

Deadlift (primary stance)Warm Up

90% 230 1 1
95%
Keep working up to a 245 1 1
max New 1RM 1 1
STOP AS SOON AS THERE'S ANY FORM DEVIATION

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 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
80% 205 4 4 60% 155 10 1

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
85% 220 3 3 60% 155 15 1

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
90% 230 2 1 60% 155 10 1

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
New 1RM 1 1 60% 155 20 1
*if you're unused to training
beltless, 50-55% may be more
appropriate

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 Day 3 Weight Sets Reps

Barbell or dumbbell row 3 8 Max 260

EMOM Hip Thrusts or Glute Bridges 3 10 Rounding 5

Barbell or dumbbell row 4 8

EMOM Hip Thrusts or Glute Bridges 4 10

Barbell or dumbbell row 4 10

EMOM Hip Thrusts or Glute Bridges 4 12

Barbell or dumbbell row 5 10

EMOM Hip Thrusts or Glute Bridges 5 12

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00000096
 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
80% 205 5 4 60% 155 15 1

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
85% 220 4 3 60% 155 20 1

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
90% 230 3 1 60% 155 10 1

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless) Warm Up
New 1RM 1 1 60% 155 25 1
*if you're unused to training
beltless, 50-55% may be more
appropriate

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 Day 3 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 260

EMOM 2 6 Rounding 5
Barbell or dumbbell row 3 8
Hip Thrusts or Glute Bridges 3 10

Deadlift (opposite stance) Warm Up

EMOM 3 6
Barbell or dumbbell row 4 8
Hip Thrusts or Glute Bridges 4 10

Barbell or dumbbell row 4 10

EMOM Hip Thrusts or Glute Bridges 4 12

Deadlift (opposite stance) Warm Up

EMOM 4 6

Barbell or dumbbell row 5 10

Hip Thrusts or Glute Bridges 5 12

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 Day 1 Weight Sets Reps Day 2 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless)Warm Up

80% 205 6 4 60% 155 20 1

Week 2 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless)Warm Up

85% 220 5 3 60% 155 25 1

Week 3 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless)Warm Up

90% 230 4 1 60% 155 15 1

Week 4 Deadlift (primary stance) Warm Up Deadlift (primary stance, beltless)Warm Up

New 1RM 1 1 60% 155 30 1
*if you're unused to training beltless, 50-55% may be more appropriate

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 Day 3 Weight Sets Reps

Deadlift (opposite stance) Warm Up Max 260

EMOM 3 6 Rounding 5
Barbell or dumbbell row 3 8
Hip Thrusts or Glute Bridges 3 10

Deadlift (opposite stance) Warm Up

EMOM 4 6
Barbell or dumbbell row 4 8
Hip Thrusts or Glute Bridges 4 10

Barbell or dumbbell row 4 10

EMOM Hip Thrusts or Glute Bridges 4 12

Deadlift (opposite stance) Warm Up

EMOM 5 6
may be more appropriate Barbell or dumbbell row 5 10
Hip Thrusts or Glute Bridges 5 12

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