Maxes Squat 100

Bench 100 Notes: I think the push muscles are the exercises after CG
Deadlift 100 Taken from this video.
You can also use percentages or any other progression fo
The technique day can be altered to start with a lower or h

Week 1 Reps Weight Note Reps

Day 1 - Volume Day 2 - Accessory

Squat Pullups 3x10
3x4 85 Barbell rows 3x12
Bench Lateral raise 3x15
3x4 85 Reverse fly 3x15
Deadlift Barbell curl 3x8
3x4 85 Cable curl 3x15
Abs 3x10
Leg curl 3x10

Week 2

Day 1 Day 2
Squat Pullups 3x10
4x4 85 Barbell rows 3x12
Bench Lateral raise 3x15
4x4 85 Reverse fly 3x15
Deadlift Barbell curl 3x8
4x4 85 Cable curl 3x15
Abs 3x10
Leg curl 3x10

Week 3

Day 1 Day 2
Squat Pullups 3x10
5x4 85 Barbell rows 3x12
Bench Lateral raise 3x15
5x4 85 Reverse fly 3x15
Deadlift Barbell curl 3x8
5x4 85 Cable curl 3x15
Abs 3x10

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 Leg curl 3x10

Week 4 - Transitioning into intensity block. You can probably repeat week 1 to shed some

Week 5

Day 1 Day 2
Squat Pullups 3x10
4x4+ 85 Barbell rows 3x12
Bench Lateral raise 3x15
4x4+ 85 Reverse fly 3x15
Deadlift Barbell curl 3x8
3x4+ 85 Cable curl 3x15
Abs 3x10
Leg curl 3x10

Week 6

Day 1 Day 2
Squat Pullups 3x10
4x2+ 90 Barbell rows 3x12
Bench Lateral raise 3x15
4x2+ 90 Reverse fly 3x15
Deadlift Barbell curl 3x8
2x2+ 90 Cable curl 3x15
Abs 3x10
Leg curl 3x10

Week 7

Day 1 Day 2
Squat Pullups 3x10
4x1+ 95 Barbell rows 3x12
Bench Lateral raise 3x15
4x1+ 95 Reverse fly 3x15
Deadlift Barbell curl 3x8
2x1+ 95 Cable curl 3x15
Abs 3x10
Leg curl 3x10

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s are the exercises after CGBP as seen in day 3. On day 2 and 5 you can increase the sets each week if you want to.

or any other progression for secondary lifts on day 3, but it would probably be a good idea to keep the rep range the s
ed to start with a lower or higher ammount of sets

Weight Note Reps Weight Note

Day 3 - Hypertrophy
Front Squat 3x8 @RPE 8
CGBP 3x8 @RPE 8
OHP 3x7
DB Bench 3x10
Triceps extension 3x12
Skull crusher 3x15

Day 3
Front Squat 4x9 @RPE 8
CGBP 4x9 @RPE 8
OHP 3x7
DB Bench 3x10
Triceps extension 3x12
Skull crusher 3x15

Day 3
Front Squat 5x10 @RPE 8
CGBP 5x10 @RPE 8
OHP 3x7
DB Bench 3x10
Triceps extension 3x12
Skull crusher 3x15

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epeat week 1 to shed some fatigue or even jump straight into week 5

Day 3
Front Squat 3x8 @RPE 8
CGBP 3x8 @RPE 8
OHP 3x7
DB Bench 3x10
Triceps extension 3x12
Skull crusher 3x15

Day 3
Front Squat 3x7 @RPE 8.5
CGBP 3x7 @RPE 8.5
OHP 3x7
DB Bench 3x10
Triceps extension 3x12
Skull crusher 3x15

Day 3
Front Squat 3x6 @RPE 9
CGBP 3x6 @RPE 9
OHP 3x7
DB Bench 3x10
Triceps extension 3x12
Skull crusher 3x15

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sets each week if you want to.

d idea to keep the rep range the same

Reps Weight Note Reps Weight

Day 5 - Accessory Day 6 - Technique

Pullups 3x10 Squat
Barbell rows 3x12 7x2 75
Lateral raise 3x15 Bench
Reverse fly 3x15 7x2 75
Barbell curl 3x8 Deadlift
Cable curl 3x15 7x2 75
Push muscles

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12 9x2 75
Lateral raise 3x15 Bench
Reverse fly 3x15 9x2 75
Barbell curl 3x8 Deadlift
Cable curl 3x15 9x2 75
Push muscles

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12 11x2 75
Lateral raise 3x15 Bench
Reverse fly 3x15 11x2 75
Barbell curl 3x8 Deadlift
Cable curl 3x15 11x2 75
Push muscles

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Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12 6x2 75
Lateral raise 3x15 Bench
Reverse fly 3x15 6x2 75
Barbell curl 3x8 Deadlift
Cable curl 3x15 6x2 75

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12 5x2 80
Lateral raise 3x15 Bench
Reverse fly 3x15 5x2 80
Barbell curl 3x8 Deadlift
Cable curl 3x15 5x2 80

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12 4x2 85
Lateral raise 3x15 Bench
Reverse fly 3x15 4x2 85
Barbell curl 3x8 Deadlift
Cable curl 3x15 4x2 85

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