INSTRUCTIONS:

- Input your 1RM for the various lifts on the "Setup" tab.
- Input rounding on "Setup" tab. Use 5 for lbs and 2.5 for kgs.
- The "rep target" value refers to how many reps must be achieved in a set to add weight to your
working sets. You can probably leave this as-is, but you can adjust it if you'd like.
- The "increment" value refers to how much weight is added to your working sets after each session
when the rep target is achieved. Again, you probably don't need to adjust this at first but it's there if you
need it.
- You're now ready to train.
- Input the reps achieved in each green cell. These are your working sets. Please note that you have
fewer working sets for deadlifts.
Settings
Units lb
Warm-up Rounding 5

Main Lifts Weight Increment Rep Target Rounding

Bench 105.0 5.0 5 5.0
OHP 75.0 5.0 5 5.0
Squat 165.0 5.0 5 5.0
Deadlift 165.0 10.0 5 5.0

Bench/OHP Antagonist
Row 85.0 5.0 5 5.0
Chin 80.0 5.0 5 5.0

Bench/OHP Accessory
Tricep Ext. 15.0 5.0 10 5.0
Bicep Curl 15.0 5.0 10 5.0

Squat/Deadlift Accessory
Ab Rollout 10 5.0
Shrug 100.0 5.0 10 5.0
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3 Day 1 Day 2 Day 3
GreySkull LP [β6] 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 4.1 4.2 4.3 5.1 5.2 5.3 6.1 6.2 6.3 7.1 7.2 7.3 8.1 8.2 8.3

Bench/OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP Bench OHP
5 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0 45.0
4 55.0 45.0 60.0 45.0 60.0 45.0 65.0 45.0 65.0 50.0 70.0 55.0 70.0 55.0 75.0 60.0 75.0 60.0 80.0 65.0 85.0 65.0 85.0 70.0
Warm-Up
3 70.0 50.0 75.0 55.0 80.0 55.0 80.0 60.0 85.0 65.0 90.0 70.0 90.0 70.0 95.0 75.0 100.0 80.0 105.0 80.0 105.0 85.0 110.0 90.0
2 85.0 60.0 90.0 65.0 95.0 70.0 100.0 75.0 105.0 80.0 110.0 85.0 110.0 85.0 115.0 90.0 120.0 95.0 125.0 100.0 130.0 105.0 135.0 110.0
105.0 75.0 110.0 80.0 115.0 85.0 120.0 90.0 125.0 95.0 130.0 100.0 135.0 105.0 140.0 110.0 145.0 115.0 150.0 120.0 155.0 125.0 160.0 130.0
5/5 5
5/5 5
5+/5+ 9
105 single
Row/Chin Row VHLP Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin Row Chin
85.0 80.0 90.0 85.0 95.0 90.0 100.0 95.0 105.0 100.0 110.0 105.0 115.0 110.0 120.0 115.0 125.0 120.0 130.0 125.0 135.0 130.0 140.0 135.0
5/5 5
5/5 5
5+/5+ 9

Squat/Deadlift Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat Squat Dead Squat
5 65.0 65.0 65.0 70.0 70.0 70.0 70.0 70.0 75.0 75.0 75.0 80.0 80.0 80.0 80.0 85.0 85.0 85.0 90.0 90.0 90.0 90.0 90.0 95.0
4 90.0 90.0 90.0 95.0 95.0 95.0 100.0 100.0 100.0 105.0 105.0 110.0 110.0 110.0 115.0 115.0 115.0 120.0 120.0 120.0 125.0 125.0 125.0 130.0
Warm-Up
3 115.0 115.0 115.0 120.0 120.0 125.0 125.0 125.0 130.0 135.0 135.0 140.0 140.0 140.0 145.0 150.0 150.0 150.0 155.0 155.0 160.0 160.0 160.0 165.0
2 140.0 140.0 140.0 145.0 145.0 150.0 155.0 155.0 160.0 165.0 165.0 170.0 170.0 170.0 175.0 180.0 180.0 185.0 190.0 190.0 195.0 195.0 195.0 200.0
165.0 165.0 170.0 175.0 175.0 180.0 185.0 185.0 190.0 195.0 195.0 200.0 205.0 205.0 210.0 215.0 215.0 220.0 225.0 225.0 230.0 235.0 235.0 240.0
5 5
5 5
5+/5+ 7

Tricep Ext./Bicep Curl Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep Tricep Bicep
15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0 15.0
10/10 10
10/10 10
10+/10+ 10

Ab Rollout/Shrug Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab Ab Shrug Ab

100.0 100.0 100.0 100.0 100.0 100.0 100.0 100.0
10/10
10/10
10+/10+
Estimated 1RM 1.1 1.2 1.3 2.1 2.2 2.3 3.1 3.2 3.3 4.1 4.2 4.3 5.1 5.2 5.3 6.1 6.2 6.3 7.1 7.2 7.3 8.1 8.2 8.3
Bench 135.0 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
OHP #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Squat 198.0 #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Deadlift #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A

Squat

#N/A
WEEK A
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
AM Chin Up + AM Chin Up + AM Chin Up + AM Chin Up + AM Chin Up + AM Chin Up +
Push Up Ladder Push Up Ladder Push Up Ladder Push Up Ladder Push Up Ladder Push Up Ladder
STARTIN TOTAL STARTIN TOTAL TOTAL STARTIN
REPS G WEIGHT + CONDITIONING REPS G WEIGHT + CONDITIONING REPS + G WEIGHT CONDITIONING
Bench Press 2x5 1x5+ 105 9 Press 2x5 1x5+ 75 Bench Press 2x5 1x5+ 110
Yates Rows 2x5 1x5+ 95 9 VHLP/Lat PD 2x5 1x5+ 90 Yates Rows 2x5 1x5+ 100
Squat 2x5 1x5+ 165 7 Deadlift 1x5+ 165 Squat 2x5 1x5+ 170
SC/Dips 3x10 100 Closed Grip 3x10 90 French Press 3x10 15
Concentration
Curls 3x10 30 Hammer Curl 3x10 15 Curls 3x10 15

WEEK B
Press 2x5 1x5+ Bench Press 2x5 1x5+ Bench Press 2x5 1x5+
Row 2x5 1x5+ VHLP/Lat PD 2x5 1x5+ Row 2x5 1x5+
Squat 2x5 1x5+ Deadlift 1x5+ Squat 2x5 1x5+
SC/Dips 3x10 Closed Grip 3x10 French Press 3x10
Concentration
Curls 3x10 Hammer Curl 3x10 Curls 3x10

Do chinup
ladders. Its not
that hard to do or
understand.

If you can do six

chinups to
failure, then do 3
ladders of 3.

Do one chinup -
rest 10 seconds
Do two chinups -
rest 20 seconds
Do three chinups
- rest 30 seconds
That is one
ladder of three
steps. Do the
same thing three
times.

Next week, add

one more ladder.
The week after
that, add one
more. After you
hit 5 ladders of 3
steps a day, go
back down to 3
ladders, but of 4
steps. So its one
chinup, rest, two
chinups, rest,
three chinups,
rest, four
chinups, rest,
start ladder over.
Chest Db Bench Press 3x10 BP P
Shoulders Db Press 3x10 CHU CHU
Triceps Db CGBP 3x10 SQ SQ
Back Width TRX Prone Row 3x10
Back Thickness Db DL 3x10 P BP
DIPS/CGBP DIPS/CGBP
Biceps Curls 3x10 DL
Forearms Hammer Curls 3x10
Calves Calf Raises 3x10 BP P
Hams RDL 3x10 PLU PLU
Quads 2 Db Squats 3x10 SQ SQ

Chest IDb Bench Press 3x10

Shoulders Seated Db Press 3x10
Triceps Decline Db CGBP 3x10
Back Width TRX Sup Row 3x10
Back Thickness Db Yates Row 3x10

Biceps Con Curls 3x10

Forearms Wrist Curls 3x10
Calves S Calf Raises 3x10
Hams SLDL 3x10
Quads Step Ups 3x10
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