Squat

Bench Press
Deadlift
Secondary

0
0
0

*Click Above for Exercise Selection

Incremement

2.5

Week 1

Week 2

Week 3

Week 4

Week 4

Week 5

Week 6

Week 7

Beginner CLUTZ

Exercise
Squat

Day #1
Sets x Reps
5x6

Bench Press 8x4

Day #3
Weight

Exercise
0 Deadlift
0
Bench
Secondary

DB Flies
Upper back

5x10
50 Total Reps

DB Flies
Upper back

Squat

6x5

0 Deadlift

Bench

6x4

0
Bench
Secondary

DB Flies
Upper back

5x10
50 Total Reps

DB Flies
Upper back

Squat

6x4

0 Deadlift

Bench

5x4

0
Bench
Secondary

DB Flies
Upper back

5x10
50 Total Reps

Squat

4x6

DB Flies
Upper back
0 Deadlift

Bench

4x4

0
Bench
Secondary

DB Flies
Upper back

5x10
50 Total Reps

DB Flies
Upper back

Squat

5x5

0 Deadlift

Bench

2x2

0
Bench
Secondary

DB Flies
Upper back

5x10
50 Total Reps

DB Flies
Upper back

Squat

6x4

0 Deadlift

Bench

5x5

0
Bench
Secondary

DB Flies
Upper back

5x10
50 Total Reps

DB Flies
Upper back

Squats

3x3

0 Squat

Bench

3x3

0 Bench

3x1

CLUTZ

Day #3
Sets x Reps
1x5
8x3

By Connor Lutz

Weight

6x5

Exercise
0 Squat
0
Bench
0

4x5

5x10
50 Total Reps
1x5
8x3

DB Flies
Upper back

5x5

0 Squat
0
Bench
0

3x5

5x10
50 Total Reps
1x5
8x3

DB Flies
Upper back

4x5

0 Squat
0
Bench
0

4x4

5x10
50 Total Reps
1x3
8x2

DB Flies
Upper back
0 Squat
0

Day #5
Sets x Reps
6x2
5x6

Weight
0
0

5x10
50 Total Reps
4x3

4x6

5x10
50 Total Reps
3x4

3x6

5x10
50 Total Reps
2x3
2x2

0
0

3x5
3x4

2x5

Bench

3x3

DB Flies
Upper back

5x10
50 Total Reps

0
0

5x10
50 Total Reps
1x3
8x2

0 Squat
0

3x3

4x3

Bench
1+
0 Reps Acieved

5x10
50 Total Reps

DB Flies
Upper back

1x3
8x2

0 Squats
0

5x3

5x2

0 Bench

5x10
50 Total Reps

DB Flies
Upper back

2x3
2x2
2x5

0
0

5x10
50 Total Reps
1x3
1x3
2x1-2
2x4

0
0
0
0

1x3
1x2
2x1
3x2

0
0
0
0

5x10
50 Total Reps

3x1

0 Squat

1RM

3x1

0 Bench

1RM

Deadlift

0
0
0

1RM

Squat

Bench Press
Deadlift
Secondary 1
Secondary 2

*Click Above for Exercise

Selection

Increment

0
0
0
2.5

Week 1

Week 2

Week 3

Week 3

Week 4

Week 5

Week 6

Week 7

Intermediate CLUTZ

Exercise
Squat

Day #1
Sets x Reps
5x6

Bench Press 5x7

3 ct Bench
2x2

Weight

Exercise
0 Secondary 1

Day #3
Sets x Reps
4x5

0 Bench
0 Touch and Go

5x5
5+

Paused Deadlifts 8x3

DB Flies

5x10

DB Flies

5x10

Upper back

50 Total Reps

Upper back

50 Total Reps

Squat

6x5

0 Secondary 1

3x5

Bench Press 5x6

3 ct Bench
3x2

0 Bench
0 Touch and Go

5x4
4+

Paused Deadlifts 7x3

DB Flies
Upper back

5x10
50 Total Reps

DB Flies
Upper back

5x10
50 Total Reps

Squat

6x4

0 Secondary 1

4x4

Bench Press 5x7

3 ct Bench
3x3

0 Bench
0 Touch and Go

5x5
5+

Paused Deadlifts 6x3

DB Flies
Upper back

5x10
50 Total Reps

DB Flies
Upper back

5x10
50 Total Reps

Squat

4x6

0 Secondary 1

3x4

Bench Press 5x6

3 ct Bench
2x2

0 Bench
0 Touch and Go

5x4
4+

Paused Deadlifts 8x2

DB Flies
Upper back

5x10
50 Total Reps

Squat

5x5

Bench Press 1x3

1x3
2x5

DB Flies
Upper back

5x10
50 Total Reps

0 Secondary 1

4x3

0 Bench
0
0

1x3
1x2
1x1
2x4

Paused Deadlifts 6x2

DB Flies
Upper back

5x10
50 Total Reps

Squat

6x4

Bench Press 1x3

1x2
2x4

DB Flies
Upper back

5x10
50 Total Reps

Squat

3x3

DB Flies
Upper back

5x10
50 Total Reps

0 Secondary 1

5x2

0 Bench
0
0

1x3
1x1
2x1
2x3

Deadlift

4x2

DB Flies
Upper back

5x10
50 Total Reps

0 Squats

3x1

Bench Press 3x3

0 Bench

3x1

Deadlifts

0 Deadlift

3x1

TZ

By Connor Lutz

#3
Weight

Exercise
0 Squat

Day #5
Sets x Reps
6x2

Weight
0

0 Bench
0

5x3

0 Secondary 2

4x5

DB Flies

5x10

Upper back

50 Total Reps

0 Squat

4x3

0 Bench
0

5x2

Secondary 2

3x5

DB Flies
Upper back

5x10
50 Total Reps

0 Squat

3x4

0 Bench
0

5x3

0 Secondary 2

4x4

DB Flies
Upper back

5x10
50 Total Reps

0 Squat

2x3
2x2
2x5

0
0
0

Bench

5x2

Secondary 2

3x4

5x10
50 Total Reps
2x3
2x2
2x5

0
0
0

1x3
1x3
2x6

0
0
0

4x3

5x10
50 Total Reps
1x3
1x3
2x1-2
2x4

0
0
0
0

1x3
1x3
2x5

0
0
0

0
0
0

DB Flies
Upper back
0 Squat
0
0
0 Bench
0
0
Secondary 2
DB Flies
Upper back
0 Squats
0
0
0
0 Bench
0
DB Flies
Upper back

5x10
50 Total Reps

0
0

Rest

Exercise
Deadlifts

Overload Bench

Day #6
Sets x Reps
1x4
2x3
3x3 **
3x3

Weight
0
0
0

** The goal for today is 9 total compe

quality deadlift reps. This can be achi
through any combination of sets x rep
as long as no sets are taken to failure
examples include: 2x4 and 1x1, 1x9,
3x1 etc.

*Click Above for Exercise Selection

DB Flies

5x10

Upper back

50 Total Reps

Deadlifts

1x4
2x3
2x3 **

0
0
0

Overload Bench

3x2

DB Flies
Upper back

5x10
50 Total Reps

Deadlifts

1x3
3x2
2x2 **

0
0
0

Overload Bench

3x2

DB Flies
Upper back

5x10
50 Total Reps

** The goal for today is 6 total comp

quality deadlift reps. This can be ach
through any combination of sets x re
as long as no sets are taken to failure
examples include: 3x2, 1x6, 1x4 and

** The goal for today is 4 total compe

quality deadlift reps. This can be achi
through any combination of sets x re
as long as no sets are taken to failure
examples include: 1x4, 1x3 and 1x1

Deadlifts

1x3
3x2
2x 1-2

0
0
0

Overload Bench

3x2

DB Flies
Upper back

5x10
50 Total Reps

Deadlifts

1x2
2x1

0
0

Overload Bench
3 ct Bench

4x1
3x2

0
0

DB Flies
Upper back

5x10
50 Total Reps

Deadlifts

3x1

Overload Bench
3 ct Bench

4x1
3x3

0
0

DB Flies
Upper back

5x10
50 Total Reps

Squat

1RM

Bench

1RM

Deadlift

1RM

oday is 9 total competition

eps. This can be achieved
bination of sets x rep schemes
s are taken to failure. Some
e: 2x4 and 1x1, 1x9, 2x3 and

oday is 6 total competition

eps. This can be achieved
mbination of sets x rep schemes
ts are taken to failure. Some
e: 3x2, 1x6, 1x4 and 1x2 etc.

oday is 4 total competition

eps. This can be achieved
mbination of sets x rep schemes
ts are taken to failure. Some
e: 1x4, 1x3 and 1x1 etc.