Documente Academic
Documente Profesional
Documente Cultură
Squat
Deadlift
Rounding
1RM
300
400
500
2.5
d rounding will be set for all routines from this page but can be changed on individual pages.
ever units you want.
s to reddit user /u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
ndividual pages.
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
80%
240
70%
210
Curls/pullups/pulldowns of your choice
1
2
3
3
AMAP
5
8 - 10
8
Bench Press
Warm Up
85%
255
85%
255
75%
225
Curls/pullups/pulldowns of your choice
1
2
3
4
AMAP
3
6-8
8
Bench Press
Warm Up
90%
270
90%
270
80%
240
Curls/pullups/pulldowns of your choice
1
2
3
5
AMAP
1
5
8
Bench Press
Warm Up
New 1RM
Curls/pullups/pulldowns of your choice
1
2
1
8
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
70%
210
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
3
3
3
3
3
5
8 - 10
8
12
8
Bench Press
Warm Up
85%
255
75%
225
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
3
3
4
4
4
3
6-8
8
12
8
Bench Press
Warm Up
90%
270
80%
240
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
3
3
5
5
5
1
5
8
12
8
2
2
2
8
12
8
Bench Press
Warm Up
New 1RM
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Bench Press
80%
70%
Pin press from chest or floor press
Weight
Sets
Reps
Warm Up
240
210
10RM
10RM
3
3
1
5
8 - 10
10
4
8
12
8
3
3
3
Bench Press
85%
75%
Pin press from chest or floor press
3
3
1
Warm Up
255
225
8RM
8RM
4
4
4
Bench Press
90%
80%
Pin press from chest or floor press
3
3
1
Warm Up
270
240
6RM
6RM
Bench Press
New 1RM
Pin press from chest or floor press
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls of your choice
3
6-8
8
3
8
12
8
5
5
5
1
5
6
2
8
12
8
1
2
2
2
3
8
12
8
Warm Up
3RM
Max
Rounding
300
2.5
EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 se
EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 se
EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 se
or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
Day 1
Week 1
Bench Press
80%
85%
85%
Weight
Sets
Reps
Warm Up
240
255
255
4
1
1
5
3
AMAP
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl
Week 2
Bench Press
80%
85%
85%
Warm Up
240
255
255
10
2
3
1
5
3
AMAP
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Week 3
Hammer Curl
Heavier
10
Bench Press
85%
90%
90%
Warm Up
255
270
270
3
2
1
3
1
AMAP
If you get more than 3 reps on your AMAP, bump your training max up 5 pounds
Week 4
Hammer Curl
Heavier
Bench Press
70%
Hammer Curl
Warm Up
210
W1 Weight
5
3
3
8
Day 2
Weight
Sets
Reps
Warm Up
12RM
12RM
15RM
1
3
2
12
8 - 10
12 - 15
Warm Up
10RM
10RM
15RM
1
4
2
10
6-8
12 - 15
Warm Up
8RM
8RM
15RM
1
5
2
8
5-6
12 - 15
Warm Up
New 1RM
15RM
1
3
1
12 - 15
p 5 pounds
p 5 pounds
p 5 pounds
Bench
Curls/pullups/pulldowns of your choice
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Bench Press
80%
85%
Triceps extensions of your choice
DB press
Curls/pullups/pulldowns of your choice
Warm Up
240
255
Bench Press
80%
85%
Triceps extensions of your choice
DB press
Curls/pullups/pulldowns of your choice
Warm Up
240
255
Heavier
Heavier
Heavier
2
4
3
3
3
Bench Press
85%
90%
Triceps extensions of your choice
DB press
Curls/pullups/pulldowns of your choice
Warm Up
255
270
Heavier
Heavier
Heavier
3
3
3
3
3
Bench Press
70%
Triceps extensions of your choice
DB press
Curls/pullups/pulldowns of your choice
Warm Up
210
W1 Weight
W1 Weight
W1 Weight
5
3
3
3
4
2
4
4
4
Reps
Day 2
5
3
8
8
10
3
1
6
6
8
3
6
6
8
Weight
Sets
Reps
Warm Up
12RM
12RM
30RM
30RM
30RM
1
3
2
2
2
12
8 - 10
AMAP
AMAP
AMAP
Warm Up
10RM
10RM
30RM
30RM
30RM
1
4
3
3
3
10
6-8
AMAP
AMAP
AMAP
Warm Up
8RM
8RM
30RM
30RM
30RM
1
5
4
4
4
8
5-6
AMAP
AMAP
AMAP
Warm Up
New 1RM
20RM
20RM
20RM
1
3
3
3
1
AMAP
AMAP
AMAP
Max
Rounding
300
2.5
w restriction*
get at least 20-30 reps with for your first set. Take the wraps off between sets
w restriction*
get at least 20-30 reps with for your first set. Take the wraps off between sets
w restriction*
get at least 20-30 reps with for your first set. Take the wraps off between sets
d flow restriction
get at least 15-20 reps with for your first set.
Day 1
Week 1
Bench Press
80%
85%
Weighted dips
Weight
Warm Up
240
255
10RM
10RM
Bench Press
80%
85%
Weighted dips
Week 4
4
2
1
3
4
4
4
Warm Up
240
255
8RM
8RM
Heavier
Heavier
Heavier
2
4
1
3
3
3
3
Warm Up
255
270
6RM
6RM
Heavier
Heavier
Heavier
3
3
1
3
3
3
3
Bench Press
70%
Weighted dips
Triceps extensions of your choice
DB press
Curls/pullups/pulldowns of your choice
Warm Up
210
6RM
W1 Weight
W1 Weight
W1 Weight
5
3
3
3
3
Sets
Bench Press
85%
90%
Weighted dips
Reps
Day 2
Bodyweight pushups
DB curl
DB rolling triceps extensions
DB fly
Bodyweight pushups
DB curl
DB rolling triceps extensions
DB fly
Bodyweight pushups
DB curl
DB rolling triceps extensions
DB fly
Bench
3
3
6
6
8
Bodyweight pushups
DB curl
DB rolling triceps extensions
DB fly
Weight
Warm Up
12RM
12RM
30RM
30RM
30RM
Warm Up
10RM
10RM
30RM
30RM
30RM
Warm Up
8RM
8RM
30RM
30RM
30RM
Warm Up
New 1RM
20RM
20RM
20RM
Sets
Reps
1
3
2
2
2
2
12
8 - 10
AMAP
AMAP Circuit with blood flow
AMAP *Pick weights you can
AMAP
1
4
3
3
3
3
10
6-8
AMAP
AMAP Circuit with blood flow
AMAP *Pick weights you can
AMAP
1
5
4
4
4
4
8
5-6
AMAP
AMAP Circuit with blood flow
AMAP *Pick weights you can
AMAP
1
1
3
3
3
1
AMAP
AMAP Circuit WITHOUT blood
AMAP *Pick weights you can
AMAP
Max
Rounding
300
2.5
etween sets
etween sets
etween sets
Day 1
Week 1
Week 2
Weight
Sets
Reps
Bench Press
70%
70%
Warm Up
210
210
2
1
8
AMAP
Bench Press
Warm Up
2
1
8
AMAP
Day 2
Weight
Sets
Reps
Bench Press
75%
75%
Warm Up
225
225
2
1
6
AMAP
Bench Press
Warm Up
2
1
6
AMAP
Day 3
Weight
Bench Press
80%
80%
Warm Up
240
240
Bench Press
Warm Up
Sets
Reps
2
1
4
AMAP
2
1
4
AMAP
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Week 3
Weight
Sets
Reps
Bench Press
75%
Curls
Warm Up
225
10 - 12
Bench Press
80%
75%
Curls
Warm Up
242.5
227.5
4
3
3
6
10 - 12
Bench Press
85%
75%
Curls
Warm Up
262.5
232.5
4
3
3
8
10 - 12
Bench Press
80%
75%
Curls
Warm Up
250
235
3
3
2
5
10 - 12
Day 2
Weight
Sets
Reps
Bench Press
50%
60%
70%
80%
Warm Up
150
180
210
240
1
1
2
2
8
6
4
3
Bench Press
50%
60%
70%
75%
80%
Warm Up
152.5
182.5
212.5
227.5
242.5
1
2
2
2
3
8
6
5
4
3
Bench Press
50%
60%
70%
80%
90%
Warm Up
155
185
215
247.5
277.5
1
2
2
2
2
8
6
5
3
1
Bench Press
50%
60%
70%
75%
80%
Warm Up
157.5
187.5
220
235
250
1
1
1
2
2
5
4
3
3
2
Day 3
Weight
Sets
Reps
Bench Press
Warm Up
W1 Max
80%
240
1
AMAP
Rounding
If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; i
Curls/pullups/pulldowns of your choice
3
8
Bench Press
Warm Up
W2 Max
80%
242.5
1
AMAP
If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; i
Curls/pullups/pulldowns of your choice
4
8
Bench Press
Warm Up
W3 Max
80%
247.5
1
AMAP
If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; i
Curls/pullups/pulldowns of your choice
5
8
Bench Press
Warm Up
W4 Max
85%
267.5
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
300
2.5
max by 5 pounds, 12+; increase max by 10 pounds
305
310
p 10 pounds
315
Day 1
Week 1
Week 2
Week 3
Week 4
Bench Press
75%
Close Grip Bench
60%
60%
Curls
Weight
Sets
Warm Up
225
5
(based on 1rm bench press)
180
2
180
1
Bench Press
80%
75%
Close Grip Bench
65%
65%
Curls
Warm Up
240
225
(based on 1rm bench press)
195
195
Bench Press
85%
70%
Close Grip Bench
70%
70%
Curls
Warm Up
255
210
(based on 1rm bench press)
210
210
Bench Press
80%
70%
Close Grip Bench
75%
Curls
Warm Up
240
210
(based on 1rm bench press)
225
Reps
5
8
AMAP
10 - 12
4
3
3
6
2
1
6
AMAP
10 - 12
AMAP
10 - 12
10 - 12
Day 2
Weight
Sets
Reps
Bench Press
50%
60%
70%
80%
85%
Warm Up
150
180
210
240
255
1
1
1
1
2
8
6
4
3
1
Bench Press
50%
60%
70%
75%
80%
85%
Warm Up
150
180
210
225
240
255
1
1
1
1
1
2
8
6
5
4
3
2
Bench Press
50%
60%
70%
75%
80%
85%
90%
Warm Up
150
180
210
225
240
255
270
Bench Press
50%
60%
70%
75%
80%
Warm Up
150
180
210
225
240
1
1
1
2
2
5
4
3
3
2
Day 3
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
2
3
3
3
3
8
12
8
Bench Press
Warm Up
80%
240
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
3
4
4
4
4
8
12
8
12
Bench Press
Warm Up
80%
240
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
Max
Rounding
300
2.5
Bench Press
Warm Up
85%
255
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
max up 10 pounds
Day 1
Week 1
Week 2
Week 3
Week 4
Bench Press
75%
Close Grip Bench
60%
60%
Curls
Weight
Warm Up
225
(based on 1rm bench press)
180
180
5
2
1
4
Bench Press
80%
75%
Close Grip Bench
65%
65%
Curls
Warm Up
240
225
(based on 1rm bench press)
195
195
Bench Press
85%
70%
Close Grip Bench
70%
70%
Curls
Warm Up
255
210
(based on 1rm bench press)
210
210
Bench Press
80%
70%
Sets
4
3
2
1
4
4
3
2
1
4
Warm Up
240
210
3
3
3
4
Reps
5
8
AMAP
10 - 12
3
6
6
AMAP
10 - 12
3
8
4
AMAP
10 - 12
2
5
Day 2
Weight
Sets
Reps
Bench Press
50%
60%
70%
80%
85%
80%
70%
60%
50%
Warm Up
150
180
210
240
255
240
210
180
150
1
1
1
1
2
1
1
1
1
8
6
4
3
1
4
6
8
10
Bench Press
50%
60%
70%
75%
80%
85%
80%
70%
60%
50%
Warm Up
150
180
210
225
240
255
240
210
180
150
1
1
1
1
1
2
1
1
1
1
8
6
5
4
3
2
4
7
10
12
Bench Press
50%
60%
70%
75%
80%
85%
90%
Warm Up
150
180
210
225
240
255
270
Bench Press
50%
60%
Warm Up
150
180
1
1
5
4
3
10 - 12
70%
75%
80%
70%
60%
50%
210
225
240
210
180
150
1
2
2
1
1
1
3
3
2
4
6
8
Day 3
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
2
3
3
3
3
8
12
8
Bench Press
Warm Up
80%
240
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
3
4
4
4
4
8
12
8
12
Bench Press
Warm Up
80%
240
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
Curls/pullups/pulldowns of your choice
Max
Rounding
300
2.5
Bench Press
Warm Up
85%
255
1
AMAP
AMAP - if you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
2
2
2
8
12
8
max up 10 pounds
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Sets
Squat
75%
75%
Warm Up
300
300
1
3
Squat
80%
80%
Warm Up
320
320
1
3
Squat
85%
85%
Warm Up
340
340
1
3
Squat
Warm Up
New 1RM
280
1
3
70%
Reps
1
10
Rounding
W1 Max
2.5
400
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 y
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9), and do 3 more sets with the same weight.
W2 Max
405
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 yo
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6), and do 3 more sets with the same weight.
W3 Max
410
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
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 3 more sets with the same weight.
W4 Max
415
nds for next week. If you get 13+, bump your max up 10 pounds for next week
same weight.
ds for next week. If you get 11+, bump your max up 10 pounds for next week
ame weight.
s for next week. If you get 8+, bump your max up 10 pounds for next week
ame weight.
Week 1
Day 1
Weight
Squat
75%
75%
Warm Up
300
300
Squat
85%
85%
Warm Up
340
340
Squat
80%
80%
Warm Up
322.5
322.5
Squat
70%
Quad-dominant accessory of your choice (leg
press, weighted step up, weighted lunge, hack
squat, etc.)
Hip thrust or glute bridge
Warm Up
New 1RM
282.5
Sets
Reps
1
5
AMAP
AMAP -2
2
2
10 - 12
10 - 12
1
5
AMAP
AMAP -2
3
3
10 - 12
10 - 12
1
5
AMAP
AMAP -2
4
4
10 - 12
10 - 12
1
3
1
10
1
1
15 - 20
15 - 20
If you get 5 or less, keep you max the same next week. If you get 6-7, bump your max up 5 pounds fo
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 5 more sets with the sam
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 sam
Rounding
W1 Max
2.5
400
W3 Max
405
Week 1
Day 1
Weight
Squat
75%
75%
Warm Up
300
300
Squat
80%
80%
Warm Up
320
320
Squat
85%
85%
Warm Up
340
340
Squat
Quad-dominant accessory of your choice (leg
70%
press, weighted step up, weighted lunge, hack
squat, etc.)
Hip thrust or glute bridge
Warm Up
New 1RM
280
Sets
1
5
3
3
1
5
4
4
1
5
Reps
Rounding
2.5
Max
400
AMAP Shoot
for 10+
you squat
less than 400, and 3 minutes if you squat more than 400. Do sets until y
AMAP -2 number of reps.
10 - 12
10 - 12
10 - 12
10 - 12
5
5
10 - 12
10 - 12
1
3
2
2
1
10
15 - 20
15 - 20
00, and 3 minutes if you squat more than 400. Do sets until you can't hit the target
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
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
squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of
squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Sets
Reps
Squat
75%
Warm Up
300
Squat
80%
Warm Up
320
Squat
85%
Warm Up
340
Squat
70%
Warm Up
280
Day 2
Weight
Squat
Warm Up
8RM
8RM
1
3
8
5-6
Warm Up
5RM
5RM
1
3
5
3-4
Warm Up
3RM
3RM
1
3
3
1-2
Warm Up
1RM
Squat
Squat
Squat
Sets
Reps
Max
Rounding
400
2.5
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Sets
Reps
Squat
80%
Warm Up
320
Squat
85%
Warm Up
340
Squat
90%
Warm Up
360
Squat
New Max
Warm Up
1RM
Day 2
Front Squat
Front Squat
Front Squat
Front Squat
New Max
Weight
Sets
Reps
Warm Up
8RM
8RM
1
3
8
5-6
Warm Up
5RM
5RM
1
3
5
3-4
Warm Up
3RM
3RM
1
3
3
1-2
Warm Up
1RM
Max
Rounding
400
2.5
Week 1
Day 1
Weight
Sets
Squat
80%
Warm Up
320
Week 2
Squat
85%
3
3
Warm Up
340
Week 3
Squat
90%
4
4
Warm Up
360
Week 4
Squat
New Max
Quad-dominant accessory of your choice (leg
press, weighted step up, weighted lunge,
hack squat, etc.)
Hip thrust or glute bridge
5
5
Warm Up
1RM
2
2
Reps
Day 2
Front Squat
5
10 - 12
10 - 12
Front Squat
3
10 - 12
10 - 12
Front Squat
1
10 - 12
10 - 12
15 - 20
15 - 20
Weight
Sets
Reps
Warm Up
8RM
5-6
1
3
10
7-8
3-4
1
3
8
5-6
1-2
1
3
5
3-4
8RM
Warm Up
10RM
10RM
Warm Up
5RM
5RM
Warm Up
8RM
8RM
Warm Up
3RM
3RM
Warm Up
5RM
5RM
Front Squat
New Max
Warm Up
1RM
Warm Up
10RM
Max
Rounding
400
2.5
Week 1
Week 2
Day 1
Weight
Sets
Reps
Squat
70%
70%
Warm Up
280
280
2
1
8
AMAP
Squat
Warm Up
2
1
8
AMAP
Day 2
Weight
Sets
Reps
Squat
75%
75%
Warm Up
300
300
2
1
6
AMAP
Squat
Warm Up
2
1
6
AMAP
Day 3
Weight
Squat
80%
80%
Warm Up
320
320
Squat
Warm Up
Sets
Reps
2
1
4
AMAP
2
1
4
AMAP
Max
Rounding
400
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Warm Up
10RM
10RM
1
3
10
7-8
Warm Up
8RM
8RM
1
3
8
5-6
Warm Up
5RM
5RM
1
3
5
3
Warm Up
3RM
Day 2
Sets
Reps
Front Squat
Warm Up
Work up to a heavy set of 6 at RPE 8
Do sets of 6 until it reaches RPE 9
6
6
Front Squat
Warm Up
Work up to a heavy set of 4 at RPE 8
Do sets of 4 until it reaches RPE 9
4
4
Front Squat
Warm Up
Work up to a heavy set of 2 at RPE 8
Do sets of 2 until it reaches RPE 9
2
2
Front Squat
75% of last week's 2rm
Weight
Warm Up
Day 3
Weight
Sets
Reps
Warm Up
200
Warm Up
220
Warm Up
240
Warm Up
260
Max
Rounding
400
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
After week 4, start back over, and try to increase weight for each week, maintaining
Weight
Sets
Reps
Warm Up
Same weight
Max
1
3
10
5
1
3
8
4
1
3
5
2
1
3
3
1
Warm Up
Same weight
Warm Up
Same weight
Warm Up
Same weight
Rounding
500
2.5
Day 1
Week 1
Weight
Sets
Reps
Warm Up
400
300
4
6
5
3
10
2
3
6
4
1
3
3
10
Barbell or dumbbell
rows
Week 2
Week 3
Warm Up
450
425
325
Warm Up
350
Barbell or dumbbell
rows
Week 4
Warm Up
New Max
EMOM
EMOM
EMOM
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Warm Up
400
300
Warm Up
4
6
5
3
3
3
3
3
8
10
10
10
Warm Up
450
425
325
Warm Up
2
3
6
1
3
3
3
4
4
4
6
10
10
10
Warm Up
350
Warm Up
3
3
3
3
4
8
8
8
Warm Up
New Max
Max
Rounding
EMOM
EMOM
EMOM
500
2.5
Day 1
Week 1
Week 2
Weight
1
3
Warm Up
Same Weight
Week 4
1
2
Warm Up
Same Weight
Week 3
Sets
1
4
Reps
Day 2
Weight
Sets
Reps
Max
2
6
Rounding
*you should have 2-3 solid reps in the tank at the end of each set
Deadlift (opposite stance Warm Up
5
3
3
6
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if
Deadlift (opposite stance Warm Up
5
3
5
5
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if
500
2.5
ch additional set if the preceding set left you with more than 2 solid reps in the tank
ch additional set if the preceding set left you with more than 2 solid reps in the tank
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Warm Up
375
Warm Up
400
Warm Up
425
Warm Up
325
Sets
Reps
8
3
4
3
8
8
6
4
4
3
8
10
4
5
4
3
8
12
4
2
2
3
8
8
Day 2
Weight
Warm Up
Warm Up
Warm Up
Sets
Reps
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Warm Up
375
Warm Up
400
Warm Up
425
Warm Up
325
Sets
Reps
8
3
4
3
8
8
6
4
4
3
8
10
4
5
4
3
8
12
4
2
2
3
8
8
Day 2
Weight
Warm Up
8 RPE
Rack pull (bar starts 3-5 inches off the ground) Warm Up
85%
425
Sets
Reps
Warm Up
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Weight
Sets
Reps
Warm Up
300
15
Warm Up
325
15
Warm Up
275
15
Day 2
Weight
Sets
Reps
10
10
10
Day 3
Weight
Sets
Reps
1
1
1
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Warm Up
400
Warm Up
425
Warm Up
450
Warm Up
New 1RM
Day 2
Weight
Sets
Reps
Warm Up
300
10
EMOM
Warm Up
300
15
EMOM
Warm Up
300
10
EMOM
Day 3
Weight
Sets
Reps
3
3
8
10
4
4
8
10
4
4
10
12
5
5
10
12
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Warm Up
400
Warm Up
425
Warm Up
450
Warm Up
New 1RM
Day 2
Weight
Sets
Reps
15
EMOM
20
EMOM
10
EMOM
Day 3
Weight
Sets
Reps
Warm Up
2
3
3
6
8
10
3
4
4
6
8
10
4
4
10
12
4
5
5
6
10
12
Warm Up
Warm Up
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Warm Up
400
Warm Up
425
Warm Up
450
Warm Up
New 1RM
Day 2
Weight
Sets
Reps
20
EMOM
25
EMOM
15
EMOM
Day 3
Weight
Sets
Reps
Warm Up
3
3
3
6
8
10
4
4
4
6
8
10
4
4
10
12
5
5
5
6
10
12
Warm Up
Warm Up
Max
Rounding
500
2.5