Week 1 Week 2 Week 3 Week 4

85% 1x3 87.50% 1x3 90% 1x3 92.50% 1x3

87.50% 2x2 90% 2x2 92.50% 2x2 95% 2x2
90% 3x1 92.50% 3x1 95% 3x1 97.50% 3x1
80% 7x5 82.50% 7x3 85% 5x3 87.50% 10x3

Day Compound Primary Accessory Secondary

1 Squat A1/A2 A3
2 Bench A1/A2 A3
3 Deadlif A1/A2 A3
4 Bench A1/A2 A3
5 Squat A1/A2 A3

Example
1RM 100
Week 1 Week 2 Week 3 Week 4

85.00 1x3 87.50 1x3 90.00 1x3 92.50 1x3

87.50 2x2 90.00 2x2 92.50 2x2 95.00 2x2
90.00 3x1 92.50 3x1 95.00 3x1 97.50 3x1
Compound A1 A2 A3
BP OHP/Pendlay Rows Close-grip BP/Skullcrushers Dips/Pullups
SQ Front Squat Leg Press Box Jumps
DL Lat Pulldowns Shrugs/DB Calf Raises Glute Ham Raises

Accesory SchemeCompound + A1 or A2 + A3 + Finisher

Accesory ExerciseWeight (% MAX) Sets x Reps
A1 + A2 70% 3x8-12
A3 60% 3x10-15
Finisher 50% 3x15-20, 1xfailure
Finisher
Rope Pulldown/Cable Crossover
Leg Curls/Leg Extensions
Reverse Flyes
Dates Day Bench (1RM)Squat (1RM)DL (1RM)Total Goals Bench (1RM)
7/24/2014 0 195 255 275 725 1/17/2015 295
9/24/2014 61 225 275 365 865 Current progress/day 0.531
### 113 255 315 365 935 Optimal progress/day 0.635
12/6/2014 134 Current progress/week 3.72
1/17/2015 176 Optimal progress/week 4.45
2/21/2014 211
3/28/2014 246 Days to Goal
5/2/2014 281 -911
6/6/2014 316 11/15/2014-1/17/2014 63

400

350

300

250
Bench (1RM)
200
Squat (1RM)
150 DL (1RM)

100

50

0
0 50 100 150 200 250 300 350
Squat (1RM) DL (1RM) Total
365 425 1085
0.531 0.796
0.794 0.952
3.72 5.57
5.56 6.66