Week A Week B

5 week cycles to alternate

Monday Monday Red = Heavier version. DE
RE Squat RE Deadlift Green = Lighter version. D
DE Deadlift DE Squat
V Row V Row
Hamstrings Hamstrings Wk
Abs Abs 1
2
Wednesday Wednesday 3
DE Bench DE Bench 4
RE Bench RE Bench 5
H Row H Row
Triceps Triceps
Biceps Biceps
Rear Delts Rear Delts

Friday Friday
ME Deadlift ME Squat
DE Squat DE Deadlift
Upper Back Upper Back
Quads Quads
Hips Hips
Abs Abs

Saturday Saturday
ME Bench ME Bench
RE Bench RE Bench
H Row H Row
Triceps Triceps
Biceps Biceps
Pecs Pecs
Rear Delts Rear Delts
 Notes
5 week cycles to alternate deloaded week A/B
Red = Heavier version. DE = 6x3, RE = 6x4, 5x5, 5x6, etc
Green = Lighter version. DE = 10-15x1-2, RE = 3-5x8-15

Cycle
Accumulation Wk Intensification Wk Transformation
Week A 6 Week B 11 Peak
Week B 7 Week A 12 Peak
Week A 8 Week B 13 Deload+Test
Week B 9 Week A
Week A - Deload 10 Week B - Deload
Transformation or Restart Accumulation
 Weeks 1-5
Accumulation
RE Squat: 7-10 reps / 35-50 total RE Deadlift: 6-8 reps / 24-40 total

RE Bench: Light - 12-20 reps / 40-60 total | Heavy - 6-8 reps / 24-32 total

DE Squat: Same as DE Bench DE Deadlift: Light - 15-20x1 w/ 45-60 sec rest | Heavy - 6x3x75-8

DE Bench: Light - 12x2x65-70% w/ 60 sec rest | Heavy - 6x3x75-80%

ME Squat: 4-6 reps / 16-24 total + Drop* ME Deadlift: 3-5 reps / 15-20 total + Drop*

ME Bench: 4-6 reps / 16-24 total

*ME Squat/Deadlift Drops: Perform prescribed reps, then drop for 2 more sets of 10-12 reps at 2-3 R
 Weeks 6-10
Intensification
ift: 6-8 reps / 24-40 total RE Squat: 4-6 reps / 24-36 total

4-32 total RE Bench: Light - 7-10 reps / 35-50 total | Heavy - 4-6 reps / 20-3

w/ 45-60 sec rest | Heavy - 6x3x75-80% DE Squat: Same as DE Bench DE Deadlift: 12-15x1 w/ 60-80 s

5-80% DE Bench: Light - 10x2x70-75% w/ 60 sec rest | Heavy - 6x2x80-

lift: 3-5 reps / 15-20 total + Drop* ME Squat: 2-4 reps / 10-16 total + Drop*

ME Bench: 2-4 reps / 10-16 total

or 2 more sets of 10-12 reps at 2-3 RIR for accumulation and 8-10 reps at 2-3 RIR for intensification on same or
 Weeks 6-10 Weeks 11-13
Intensification Transformation
RE Deadlift: 4-6 reps / 20-30 total Nothing pre-planned here. We will
either write 2 peak weeks and a
Heavy - 4-6 reps / 20-30 total deload, if you want to test, or you
will just go back to week 1 and start
dlift: 12-15x1 w/ 60-80 sec rest | Heavy - 6x2x80-85% over with heavier weights and/or
different exercises.
c rest | Heavy - 6x2x80-85%

ME Deadlift: 1-3 reps / 6-15 total + Drop*

ensification on same or similar exercise

 Rules
In general, shoot for the higher rep options early in the cycle and lower rep options later, but let fatigu
ME Days - Change exercises weekly. Can cycle back after a few weeks. If feeling strong or fatigued, go
RE/DE Heavy Squat (Week A & B - Day 1) - Maintain same exercise for mesocycle, just alternating the
DE Light Squat - Maintain same exercise for mesocycle, can be either the same or different than RE/D
All RE/DE Deadlifts - Can be 3 different variations. Maintain choices per slot for mesocycle, choose at l
DE Heavy Bench (Week A - Day 2) - Maintain same exercise for mesocycle.
DE Light Bench (Week B - Day 2) - Maintain same exercise for mesocycle. Can be the same or differen
RE Heavy Bench - Maintain same exercise for mesocycle, unless chosen as ME lift for the day, then ch
RE Light Bench - Maintain same exercise for mesocycle.
Try to choose exercises on RE slots and accessories that you dislike/are bad at and see if getting bette
Accessory Deloads - Take one set and two reps off of previous week's work, ex: If you did a 4x12, do a

Accessory Intensity and/or Time-S

Slow Eccentrics
Pauses
Add bands on top of weight
Myo-Reps - 1 hard set of 15-20, then alternate 15 seconds rest and 5-8 reps until near failure or form b
Piston - Work in the middle or bottom 3/4 range of the movement
Superset/Giant Set - Superset 2 or more exercises for the same or similar muscle groups
Superset/Giant Set - Superset 2 or more exercises for different muscle groups
Dropset - Finish main sets, then on last set immediately do 1 or 2 more sets with descending weight to
3 MRS - Choose goal number of reps and get to it in 3 sets with 60 sec rests. Usually 50. This is the lig
4 MRS - Choose goal number of reps and get to it in 4 sets with 60 sec rests. Usually 50. This is the he