Documente Academic
Documente Profesional
Documente Cultură
com
Hey Everybody!
What you'll find in the next few tabs are super simple spreadsheets that come preloaded with differe
Read the instructions and notes and whatever you do don't mess around with any of the cells that are
But... if you're an Excel Wizard then you'll probably LMAO at this cause it's simple.
But, what this means is that anyone can poke through this and figure out how to do this for themselv
Give the pre loaded program a shot first. (It'll be awesome, promise.)
If you want to play around with the spread sheet and make adjustments save a 2n
I left all these cells UNLOCKED so you can look at the formula bar and see what I used, change or impo
d see what I used, change or imporove as desired, and therefore what you can use to build your own training programs!
Day Three
Tier Exercise Weight Rep Set 1 2 3
1 Deadlift 440 Max 3 4 3 3
1
1
2 Front Squat 200 Max 3 7 6 6
3a Kroc Row 75 Max 4 12 12 11
3b V Grip Cable Row 105 Max 4 14 13 12
Training Notes: Rep Grand Total
Total Workout Tonnage
Training Notes: Hard week of training did a ton of volume in the WEEKLY TOT
T1 but managed by reducing some T2 later in the week. Went
easy on T3 at end of week also.
Total Reps
KLY AVERAGES
Week Two
11/27/2016
12/3/2016
Week 2
MRS Rep Tier Add Day One MRS
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2
14 4830 5 Back Squat 350 Max 3 6 4
27 9045 5 Stiff Leg Deadlift 340 Max 3 9 8
12 43 2795 5 Back Step Barbell Lunge 70 Max 4 10 10
7 41 7175 0 Pull Up 175 Max 4 15 11
Rep Grand Total 125 Training Notes: Rep Grand Tot
Total Workout Tonnage 23845 Total Workou
Total Pounds Earned 15
MRS Rep Tier Add Day Two MRS
4 Totals Tonnage Wk2 Exercise Weight Rep Set 1 2
11 2640 5 Bench Press 245 Max 3 5 4
Week Three
12/4/2016
12/10/2016
Week 3
MRS Rep Tier Add Day One MRS
3 4 Totals Tonnage Wk3 Exercise Weight Rep Set 1
3 13 4550 5 Back Squat 355 Max 3 6
10 27 9180 5 Stiff Leg Deadlift 345 Max 3 10
10 11 41 2870 0 Back Step Barbell Lunge 70 Max 4
9 9 44 7700 0 Pull Up 175 Max 4
Rep Grand Total 125 Training Notes:
Total Workout Tonnage 24300
Total Pounds Earned 10
MRS Rep Tier Add Day Two MRS
3 4 Totals Tonnage Wk3 Exercise Weight Rep Set 1
3 12 2940 5 Bench Press 250 Max 3 5
Week Four
12/11/2016
12/17/2016
Week 4
MRS Rep Tier Add Day One
2 3 4 Totals Tonnage Wk3 Exercise Weight Rep Set
5 4 15 5325 5 Back Squat 360 Max 3
9 9 28 9660 5 Stiff Leg Deadlift 350 Max 3
0 0 0 Back Step Barbell Lunge 70 Max 4
0 0 0 Pull Up 175 Max 4
Rep Grand Total 43 Training Notes:
Total Workout Tonnage 14985
Total Pounds Earned 10
MRS Rep Tier Add Day Two
2 3 4 Totals Tonnage Wk3 Exercise Weight Rep Set
5 3 13 3250 5 Bench Press 255 Max 3
13 11 11 35 7000 5
0 0 0
0 0 0
Rep Grand Total 47
Total Workout Tonnage 10060
Total Pounds Earned 10
Rep Tier Add
1 2 3 4 Totals Tonnage Wk3
5 3 3 11 5005 5
8 8 7 23 4945 5
0 0 0
0 0 0
Rep Grand Total 34
Total Workout Tonnage 9950
Total Pounds Earned 10
MRS Rep Tier Add
1 2 3 4 Totals Tonnage Wk3
4 3 4 11 1760 5
14 12 11 37 4625 5
0 0 0
0 0 0
Rep Grand Total 48
Total Workout Tonnage 6385
Total Pounds Earned 10
MRS Rep Tier Add
1 2 3 4 Totals Tonnage Wk3
4 4 3 11 3135 5
13 11 10 34 9520 5
0 0 0
0 0 0
Rep Grand Total 45
Total Workout Tonnage 12655
Total Pounds Earned 10
WEEKLY TOTALS
Reps
T1 59
T2 157
T3 0
Total Reps 216
Tons Per Tier
T1 18000
T2 35890
T3 0
Total Tons 53890
Pounds Earned
T1 25
T2 25
T3 0
Pounds Earned 50
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max
Squat 425
Bench Press 315
Deadlift 535
OHP 175
Progression Table (Percentage of Training Max)
Week One
From 11/13/2016 Enter as decimal
To 11/19/2016 (Ex: .85 = 85%)
Tier 1 Movement %
Day One 1 Deadlift 0.800
Day One 1 Find 3RM No Belt
Day One 1 (-15% from 3RM)
Day Two 1
Day Two 1
Day Two 1
Day Three 1 2" Deficit Deadlift 0.750
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2 Paused Deadlift 0.570
Day Four 2 Deadlift (Rep Out) 0.610
Training Schedule
Day One Total
Tier Exercise Weight Rep Set Reps
1 Deadlift 500 3RM
1 400 3 2+
2 0 0
0
2
3
3
3
3
Day Two Total
Tier Exercise Weight Rep Set Reps
1 0
1 0
1
2 0 0
2 0
3
3
3
3
Day Three Total
Tier Exercise Weight Rep Set Reps
1 2" Deficit Deadlift 375 2 8+
1 355 Max 1
1
2 0 0
2 0
3
3
3
3
Day Four Total
Tier Exercise Weight Rep Set Reps
1 0 0
1 0
1
2 Paused Deadlift 285 3 5
2 Deadlift (Rep Out) 305 Max 1
3
3
3
ax is an estimated daily 2RM.) Training
Max T1 Movements should be competition lifts.
Front Squat 335 Exceptions: Any close variation of a competition lift.
Incline Bench 255 Examples: Front Squat, Close Grip Bench, opposite DL.
Sling Shot Bench, High Bar, Low Bar, etc.
T2 Movements should be close variations. Ex: Close grip bench
0 0 0 0
0 0
Day Two Total Day Two
Exercise Weight Rep Set Reps Exercise Weight Rep
0 0 0 0
0 0 0 0
0 0
0 0 0 0
0 0
0 0 0
0
Total Day Two Total Day Two
Set Reps Exercise Weight Rep Set Reps Exercise
0 0
0
0 0 0
0
0 0 0
0
Week Six
Enter as decimal 12/18/2016 Enter as decimal
(Ex: .85 = 85%) 12/24/2016 (Ex: .85 = 85%)
% Movement %
0.875 2" Deficit Deadlift 0.925
0 0 0
0 0
Total Day Two Total
Weight Rep Set Reps Exercise Weight Rep Set Reps
0 0 0
0 0 0
0 0
0 0 0
0 0
0 0 0 0
0 0
Day Two Total Day Two
Exercise Weight Rep Set Reps Exercise Weight Rep
0 0 0
0
0 0 0 0
0 0
0 0 0 0
0 0
0 0 0
0
0 0 0
0
0 0 0
0 0
Deadlift 0.910
Deadlift 0.810
0 0
0
Day Two Total
Exercise Weight Rep Set Reps
0 0
0
0 0
0
0 0
0
Training Schedule
Day One Total
Tier Exercise Weight Rep Set Reps
1 Deadlift 275 3RM
1 220 3 2+
2 0 0
0
2
3
3
3
3
Day Two Total
Tier Exercise Weight Rep Set Reps
1 0
1 0
1
2 0 0
2 0
3
3
3
3
Day Three Total
Tier Exercise Weight Rep Set Reps
1 2" Deficit Deadlift 207.5 2 8+
1 197.5 Max 1
1
2 0 0
2 0
3
3
3
3
Day Four Total
Tier Exercise Weight Rep Set Reps
1 0 0
1 0
1
2 Paused Deadlift 157.5 3 5
2 Deadlift (Rep Out) 167.5 Max 1
3
3
3
ax is an estimated daily 2RM.) Training
Max T1 Movements should be competition lifts.
Front Squat 335 Exceptions: Any close variation of a competition lift.
Incline Bench 255 Examples: Front Squat, Close Grip Bench, opposite DL.
Sling Shot Bench, High Bar, Low Bar, etc.
T2 Movements should be close variations. Ex: Close grip bench
0 0 0 0
0 0
Day Two Total Day Two
Exercise Weight Rep Set Reps Exercise Weight Rep
0 0 0 0
0 0 0 0
0 0
0 0 0 0
0 0
0 0 0
0
Total Day Two Total Day Two
Set Reps Exercise Weight Rep Set Reps Exercise
0 0
0
0 0 0
0
0 0 0
0
Week Six
Enter as decimal 12/18/2016 Enter as decimal
(Ex: .85 = 85%) 12/24/2016 (Ex: .85 = 85%)
% Movement %
0.875 2" Deficit Deadlift 0.925
0 0 0
0 0
Total Day Two Total
Weight Rep Set Reps Exercise Weight Rep Set Reps
0 0 0
0 0 0
0 0
0 0 0
0 0
0 0 0 0
0 0
Day Two Total Day Two
Exercise Weight Rep Set Reps Exercise Weight Rep
0 0 0
0
0 0 0 0
0 0
0 0 0 0
0 0
0 0 0
0
0 0 0
0
0 0 0
0 0
Deadlift 0.910
Deadlift 0.810
0 0
0
Day Two Total
Exercise Weight Rep Set Reps
0 0
0
0 0
0
0 0
0
1 1
Straight Sets 80-90% Straight Sets 80-90%
Based off 3RM Attempt Based off 2RM Attempt
3 2
Straight Sets 60-70% Straight Sets 80-90%
Based off 3RM Attempt 30% of listed weight is band tension
Based off 2RM Attempt
1 1
Based off 3RM Attempt Based off 2RM Attempt
Straight Sets 80-90% Straight Sets 80-90%
3 2
Straight Sets 70-80% Straight Sets 75-85%
30% of listed weight is band tension Based off Paused 2RM Attempt
Based off 3RM Attempt
1 1
Straight Sets 80-90% Straight Sets 85-95%
Based off 1RM Attempt Based off Banded 1RM Attempt
Band tension is 30% of Wk7 Paused 1RM
3 2
Straight Sets 75-80% Straight Sets 70-80%
Based off 1RM Attempt Based from Wk7 Paused DL 1RM
1 1
Straight Sets 85-95% Based off 1RM Attempt
Based off Banded 1RM Attempt Straight Sets 90-95%
Band tension is 30% of Wk7 Paused 1RM
Deadlift Deadlift
Intensity Range Intensity Range
3 2
Straight Sets 75-80% Straight Sets 70-80%
Based off 1RM Attempt Based from Wk7 Paused DL 1RM
Week Week
1-3 4-6
Deadlift Paused Deadlift
Intensity Range Intensity Range
3RM attempt (Wk 1) 2RM attempt (Wk 4)
Based off 3RM Attempt Based off 2RM Attempt
Straight Sets 80-90% Straight Sets 82-95%
1 1
Straight Sets 85-95% Straight Sets 80-90%
Based off Banded 1RM Attempt Based off 3RM Attempt
Band tension is 30% of Wk7 Paused 1RM
3 2
Straight Sets 70-80% Straight Sets 55-65%
Based from Wk7 Paused DL 1RM Based off 3RM Attempt
1 1
Based off 1RM Attempt Based off 3RM Attempt
Straight Sets 90-95% Straight Sets 80-90%
Progression
Intensity Range B (Lock Out Strength) Intensity Range
Straight Sets 80-85% of 1RM Straight Sets 70-80%
Based from Wk7 Paused DL 1RM
2 1 Based off 3RM Attempt
3 2
Straight Sets 70-80% Straight Sets 70-80%
Based from Wk7 Paused DL 1RM 30% of listed weight is band tension
Based off 3RM Attempt
Volume Totals:
Wk4: 6+, Wk5: 8+, Wk6: 3+
Deficit Deadlift
Intensity Range
Straight Sets 75-85% of 3RM
Based off 3RM Attempt
Volume Totals:
Wk4: 13+, Wk5: 13+, Wk6: 6+
Paused Deadlift
Intensity Range
Straight Sets 65-75%
Based off Wk1 3RM Attempt
Volume Totals:
Wk4: 12+, Wk5: 10+, Wk6: 6+
Week
4-6
Block/Rack Pull
Intensity Range
2RM attempt (Wk 4)
Based off 2RM Attempt
Straight Sets 90-95%
Volume Totals:
Wk4: 5+, Wk5: 5+, Wk6: 2+
Paused Deadlift
Intensity Range
Straight Sets 75-85%
Based off 3RM Attempt
Volume Totals:
Wk4: 14+, Wk5: 14+, Wk6: 8+
Band Deadlift
Intensity Range
Straight Sets 75-85%
30% of listed weight is band tension
Based off 3RM Attempt
Volume Totals:
Wk4: 12+, Wk5: 10+, Wk6: 6+
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 455 Exceptions: Any close variation of a competition lift.
Bench Press 325 Examples: Front Squat, Close Grip Bench, opposite D
Deadlift 545 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 185
s a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
+) means last set is held for a few seconds longer, without compromising form/safety.
on Guide" >>>
Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
grinding more than usual and the T2 is basically impossible? If so do below!
ume for that movement down to a single top set. T2 volume should be reduced by 1-3 reps per set for the week on all days. Pu
ore sleep, do a better warm up, and make an honest effort to eat better. It gets easier to continue doing after one week ;)
Week Four Week Five
9/18/2016 9/25/2016
9/24/2016 10/1/2016
Mesocycle B
work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still.
be more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.
Week 4 Week 5
Day One Day One
Set Exercise Weight Rep Set Exercise Weight
Back Squat Find 4RM Back Squat Find 2RM
3+ RM: 375 3 3+ RM: 385
AMRAP: AMRAP:
4 2" Deficit Deadlift 410 4 5 2" Deficit Deadlift 435
3MRS Single Leg Press ? 8 3MRS Single Leg Press ?
3MRS Chest Supported Row ? 8 3MRS Chest Supported Row ?
3MRS V Grip Cable Row ? 14 3MRS V Grip Cable Row ?
3MRS Leg Curl ? 14 3MRS Leg Curl ?
3MRS Leg Extension ? 14 3MRS Leg Extension ?
3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl ?
Day Two Day Two
Set Exercise Weight Rep Set Exercise Weight
Bench Press Find 4RM Bench Press Find 2RM
3+ RM: 250 3 3+ RM: 260
AMRAP: AMRAP:
4 Close Grip bench 205 4 5 Close Grip bench 210
3MRS Incline Bench ? 8 3MRS Incline Bench ?
3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press ?
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise ?
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly ?
3MRS Pec Flye ? 14 3MRS Pec Flye ?
3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down ?
Day Three Day Three
Set Exercise Weight Rep Set Exercise Weight
Front Squat Find 4RM Front Squat Find 2RM
3+ RM: 260 3 3+ RM: 270
AMRAP: AMRAP:
4 Back Squat 340 4 5 Back Squat 365
3MRS Back Step Lunge ? 8 3MRS Back Step Lunge ?
3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down ?
3MRS Leg Extension ? 14 3MRS Leg Extension ?
3MRS Leg Curl ? 14 3MRS Leg Curl ?
3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down ?
3MRS EZ Bar Curl ? 14 3MRS EZ Bar Curl ?
Day Four Day Four
Set Exercise Weight Rep Set Exercise Weight
Military Press Find 4RM Military Press Find 2RM
3+ RM: 145 3 3+ RM: 150
AMRAP: AMRAP:
4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench Find 2RM
RM: RM:
AMRAP: AMRAP:
4 Legs Up Bench 185 4 5 Legs Up Bench 195
3MRS Push Press ? 8 3MRS Push Press ?
3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext. ?
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise ?
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly ?
3MRS Pec Flye ? 14 3MRS Pec Flye ?
T3 Progression Guide
Example: (From the workout above)
Incline Bench ?
Means the lifter is to work up to heaviest 10 reps.
r tank. Don't be an idiot. Then complete 3 additional Max Rep Sets (MRS) w
Do not push to failure. Always leave 1-2 reps in th
for the week on all days. Push less hard on T3 for the week. Expect rep counts to drop as each set progresses.
doing after one week ;) Attempt to beat T3 weights and volumes when yo
Week Six
10/2/2016
10/8/2016
ycle B
der still.
en reps as a goal. <<< BLOCK 1 / BLOCK 2 >>>
Week 6 T1 Test Week
Day One T2 Deload Week
Rep Set Exercise Weight Rep Set Tier
Find 2RM Back Squat Find 1RM 1
2 4+ 1
1
2 7 T2 Rest 2a
6 3MRS
6 3MRS 2b
12 3MRS V Grip Cable Row ? 10 3MRS 2c
12 3MRS Leg Curl ? 10 3MRS 3a
12 3MRS Leg Extension ? 10 3MRS 3b
12 3MRS DB Hammer Curl ? 10 3MRS 3c
Day Two
Rep Set Exercise Weight Rep Set Tier
Find 2RM Bench Press Find 1RM 1
2 4+ 1
1
2 7 T2 Rest 2a
6 3MRS
6 3MRS 2b
12 3MRS Machine Lateral Raise ? 10 3MRS 2c
12 3MRS Rear Delt Fly ? 10 3MRS 3a
12 3MRS Pec Flye ? 10 3MRS 3b
12 3MRS Cable Tricep Push Down ? 10 3MRS 3c
Day Three
Rep Set Exercise Weight Rep Set Tier
Find 2RM Front Squat Find 1RM 1
2 4+ 1
1
2 7 T2 Rest 2a
6 3MRS
6 3MRS 2b
12 3MRS Leg Extension ? 10 3MRS 2c
12 3MRS Leg Curl ? 10 3MRS 3a
12 3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b
12 3MRS EZ Bar Curl ? 10 3MRS 3c
Day Four
Rep Set Exercise Weight Rep Set Tier
Find 2RM Military Press Find 1RM 1
2 4+ 1
1
Find 2RM 4MRS Sling Shot Bench Find 1RM 1
1
1
2 7 T2 Rest 2a
6 3MRS
12 3MRS Cable OH Tricep Ext. ? 10 3MRS 3a
12 3MRS Machine Lateral Raise ? 10 3MRS 3b
12 3MRS Rear Delt Fly ? 10 3MRS 3c
12 3MRS Pec Flye ? 10 3MRS 3d
orkout above)
10 3MRS
up to heaviest 10 reps. (Could be 15, 12, 10, 8)
l Max Rep Sets (MRS) with that same weight.
ays leave 1-2 reps in the tank.
as each set progresses.
s and volumes when you're feeling good.
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 465 Exceptions: Any close variation of a competition lift.
Bench Press 325 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 565 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 195
killing it attempt RM PR's and total volume base PR's each week.
Week 11 Week 12
Day One Day One
Rep Set Exercise Weight Rep Set Exercise
Find 5RM Back Squat Find 3RM Back Squat
2 3+ RM: 90% 1 3+
AMRAP:
3 6 Deadlift 480 2 7
T2b & T2c Rest T2 Rest
6 3MRS T3 Rest
6 3MRS
14 3MRS V Grip Cable Row ? 12 3MRS
14 3MRS Leg Curl ? 12 3MRS
14 3MRS Leg Extension ? 12 3MRS
Day Two Day Two
Rep Set Exercise Weight Rep Set Exercise
Find 5RM Bench Press Find 3RM Bench Press
2 3+ RM: 90% 1 3+
AMRAP:
3 6 Close Grip Bench 275 2 7 Close Grip Bench
T2b & T2c Rest T2 Rest
6 3MRS T3 Rest
6 3MRS
14 3MRS Machine Lateral Raise ? 12 3MRS
14 3MRS Pec Flye ? 12 3MRS
14 3MRS Rear Delt Flye ? 12 3MRS
Day Three Day Three
Rep Set Exercise Weight Rep Set Exercise
Find 5RM Deadlift Find 3RM Deadlift
2 3+ RM: 90% 1 3+
AMRAP:
3 6 Front Squat 270 2 7 Front Squat
T2b & T2c Rest T2 Rest
6 3MRS T3 Rest
6 3MRS
14 3MRS Wide Grip Cable Row ? 12 3MRS
14 3MRS Hammer Curl ? 12 3MRS
14 3MRS EZ Bar Curl ? 12 3MRS
Day Four Day Four
Rep Set Exercise Weight Rep Set Exercise
Find 5RM Military Press Find 3RM Military Press
2 3+ RM: 90% 1 3+
AMRAP:
Find 5RM 3MRS Sling Shot Bench Find 3RM 1MRS Sling Shot Bench
RM: T2 Rest
MRS:
3 6 Legs Up Bench 260 2 7
T2b & T2c Rest
14 3MRS T3 Rest
14 3MRS
14 3MRS Rear Delt Fly ? 12 3MRS
14 3MRS Pec Flye ? 12 3MRS
Weight Rep Set
Find 1RM
Find 1RM
Find 1RM
Find 1RM
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 200 Exceptions: Any close variation of a competition lift.
Bench Press 140 Examples: Front Squat, Close Grip Bench, opposite D
Deadlift 240 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 80
In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off a
APS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the week
Week 2 Week 3
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Back Squat Find 8RM Back Squat Find 6RM
RM: 150.00 5 3+ RM: 160.00 4
AMRAP: AMRAP:
2" Deficit Deadlift 145.00 8 4 2" Deficit Deadlift 167.50 6
Single Leg Press ? 12 3MRS Single Leg Press ? 10
Chest Supported Row ? 12 3MRS Chest Supported Row ? 10
V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16
Leg Curl ? 18 3MRS Leg Curl ? 16
Leg Extension ? 18 3MRS Leg Extension ? 16
DB Hammer Curl ? 18 3MRS DB Hammer Curl ? 16
Day Two Day Two
Exercise Weight Rep Set Exercise Weight Rep
Bench Press Find 8RM Bench Press Find 6RM
RM: 97.50 5 3+ RM: 105.00 4
AMRAP: AMRAP:
Close Grip bench 77.50 8 4 Close Grip bench 85.00 6
Incline Bench ? 12 3MRS Incline Bench ? 10
DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10
Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16
Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16
Pec Flye ? 18 3MRS Pec Flye ? 16
Cable Tricep Push Down ? 18 3MRS Cable Tricep Push Down ? 16
Day Three Day Three
Exercise Weight Rep Set Exercise Weight Rep
Front Squat Find 8RM Front Squat Find 6RM
RM: 125.00 5 3+ RM: 132.50 4
AMRAP: AMRAP:
Back Squat 120.00 8 4 Back Squat 140.00 6
Back Step Lunge ? 12 3MRS Back Step Lunge ? 10
V Grip Lat Pull Down ? 12 3MRS V Grip Lat Pull Down ? 10
Leg Extension ? 18 3MRS Leg Extension ? 16
Leg Curl ? 18 3MRS Leg Curl ? 16
Wide Grip Lat Pull Down ? 18 3MRS Wide Grip Lat Pull Down ? 16
EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16
Day Four Day Four
Exercise Weight Rep Set Exercise Weight Rep
Military Press Find 8RM Military Press Find 6RM
RM: 52.50 5 3+ RM: 55.00 4
AMRAP: AMRAP:
Sling Shot Bench Find 8RM 4MRS Sling Shot Bench Find 6RM
RM: RM:
AMRAP: AMRAP:
Legs Up Bench 70.00 10 4 Legs Up Bench 77.50 10
Push Press ? 12 3MRS Push Press ? 10
Cable OH Tricep Ext. ? 18 3MRS Cable OH Tricep Ext. ? 16
Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16
Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16
Pec Flye ? 18 3MRS Pec Flye ? 16
s a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
+) means last set is held for a few seconds longer, without compromising form/safety.
on Guide" >>>
Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
Week Four Week Five
7/3/2016 7/10/2016
7/9/2016 7/16/2016
Mesocycle B
Movement % Movement
Back Squat 0.825 Back Squat
work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still.
be more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.
Week 4 Week 5
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 4RM Back Squat
3+ RM: 165.00 3 3+ RM:
AMRAP: AMRAP:
4 2" Deficit Deadlift 180.00 4 5 2" Deficit Deadlift
3MRS Single Leg Press ? 8 3MRS Single Leg Press
3MRS Chest Supported Row ? 8 3MRS Chest Supported Row
3MRS V Grip Cable Row ? 14 3MRS V Grip Cable Row
3MRS Leg Curl ? 14 3MRS Leg Curl
3MRS Leg Extension ? 14 3MRS Leg Extension
3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl
Day Two Day Two
Set Exercise Weight Rep Set Exercise
Bench Press Find 4RM Bench Press
3+ RM: 107.50 3 3+ RM:
AMRAP: AMRAP:
4 Close Grip bench 87.50 4 5 Close Grip bench
3MRS Incline Bench ? 8 3MRS Incline Bench
3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly
3MRS Pec Flye ? 14 3MRS Pec Flye
3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down
Day Three Day Three
Set Exercise Weight Rep Set Exercise
Front Squat Find 4RM Front Squat
3+ RM: 135.00 3 3+ RM:
AMRAP: AMRAP:
4 Back Squat 150.00 4 5 Back Squat
3MRS Back Step Lunge ? 8 3MRS Back Step Lunge
3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down
3MRS Leg Extension ? 14 3MRS Leg Extension
3MRS Leg Curl ? 14 3MRS Leg Curl
3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down
3MRS EZ Bar Curl ? 14 3MRS EZ Bar Curl
Day Four Day Four
Set Exercise Weight Rep Set Exercise
Military Press Find 4RM Military Press
3+ RM: 62.50 3 3+ RM:
AMRAP: AMRAP:
4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench
RM: RM:
AMRAP: AMRAP:
4 Legs Up Bench 80.00 10 4 Legs Up Bench
3MRS Push Press ? 8 3MRS Push Press
3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext.
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly
3MRS Pec Flye ? 14 3MRS Pec Flye
T3 Progression Guide
Example: (From the workout above)
Incline Bench
Means the lifter is to work up to heaviest 10 reps
ank. Don't be an idiot. Then complete 3 additional Max Rep Sets (MRS)
Do not push to failure. Always leave 1-2 reps in th
Expect rep counts to drop as each set progresses
Attempt to beat T3 weights and volumes when y
Week Six
7/17/2016
7/23/2016
Mesocycle B
% Movement %
0.85 Back Squat
0.8 T2 Rest
0.65 T2 Rest
0.8 T2 Rest
0.6 T2 Rest
go harder still.
e written reps as a goal. <<< BLOCK 1 / BLOCK 2 >>>
Week 6 T1 Test Week
Day One T2 Deload Week
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Back Squat Find 1RM 1
170.00 2 4+ 1
1
192.50 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS V Grip Cable Row ? 10 3MRS 2c
? 12 3MRS Leg Curl ? 10 3MRS 3a
? 12 3MRS Leg Extension ? 10 3MRS 3b
? 12 3MRS DB Hammer Curl ? 10 3MRS 3c
Day Two
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Bench Press Find 1RM 1
112.50 2 4+ 1
1
90.00 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Machine Lateral Raise ? 10 3MRS 2c
? 12 3MRS Rear Delt Fly ? 10 3MRS 3a
? 12 3MRS Pec Flye ? 10 3MRS 3b
? 12 3MRS Cable Tricep Push Down ? 10 3MRS 3c
Day Three
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Front Squat Find 1RM 1
140.00 2 4+ 1
1
160.00 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Leg Extension ? 10 3MRS 2c
? 12 3MRS Leg Curl ? 10 3MRS 3a
? 12 3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b
? 12 3MRS EZ Bar Curl ? 10 3MRS 3c
Day Four
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Military Press Find 1RM 1
65.00 2 4+ 1
1
Find 2RM 4MRS Sling Shot Bench Find 1RM 1
1
1
85.00 10 4 T2 Rest 2a
? 6 3MRS
? 12 3MRS Cable OH Tricep Ext. ? 10 3MRS 3a
? 12 3MRS Machine Lateral Raise ? 10 3MRS 3b
? 12 3MRS Rear Delt Fly ? 10 3MRS 3c
? 12 3MRS Pec Flye ? 10 3MRS 3d
on Guide
m the workout above)
? 10 3MRS
to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
dditional Max Rep Sets (MRS) with that same weight.
ure. Always leave 1-2 reps in the tank.
to drop as each set progresses.
3 weights and volumes when you're feeling good.
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 210 Exceptions: Any close variation of a competition lift.
Bench Press 145 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 258 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 87.5
Deadlift Deadlift
Movement % Movement
Back Squat Back Squat
Deadlift Deadlift
purpose of these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with a
ntage of that RM and complete the listed reps and sets. AMRAPS always optional depending on physical and mental state. I
Week 9 Week 10
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 2RM Back Squat
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 1" Deficit Deadlift 207.50 4 5 Deadlift
Bench Press
Deadlift
Military Press
Sling Shot Bench
ility then follow that up with additional work based off that RM.
n physical and mental state. If killing it attempt RM PR's and total volume base PR's each week.
Week 11
Day One
Weight Rep Set Exercise Weight Rep Set
Find 5RM Back Squat Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
212.50 3 6 Deadlift 220.00 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS V Grip Cable Row ? 12 3MRS
? 14 3MRS Leg Curl ? 12 3MRS
? 14 3MRS Leg Extension ? 12 3MRS
Day Two
Weight Rep Set Exercise Weight Rep Set
Find 5RM Bench Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
120.00 3 6 Close Grip Bench 122.50 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Machine Lateral Raise ? 12 3MRS
? 14 3MRS Pec Flye ? 12 3MRS
? 14 3MRS Rear Delt Flye ? 12 3MRS
Day Three
Weight Rep Set Exercise Weight Rep Set
Find 5RM Deadlift Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
142.50 3 6 Front Squat 147.50 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Wide Grip Cable Row ? 12 3MRS
? 14 3MRS Hammer Curl ? 12 3MRS
? 14 3MRS EZ Bar Curl ? 12 3MRS
Day Four
Weight Rep Set Exercise Weight Rep Set
Find 5RM Military Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
Find 5RM 3MRS Sling Shot Bench Find 3RM 1MRS
RM:
MRS:
112.50 3 6 Legs Up Bench 115.00 2 7
T2b & T2c Rest
? 14 3MRS
? 14 3MRS
? 14 3MRS Rear Delt Fly ? 12 3MRS
? 14 3MRS Pec Flye ? 12 3MRS
Week 12
8/28/2016
9/3/2016
Movement %
Back Squat
Bench Press
Deadlift
Military Press
Sling Shot Bench
Deadlift
Front Squat
Legs Up Bench
Day Two
Exercise Weight Rep Set
Bench Press Find 1RM
Day Three
Exercise Weight Rep Set
Deadlift Find 1RM
Day Four
Exercise Weight Rep Set
Military Press Find 1RM
T3 Rest
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Max T1 Movements should be competition lifts.
Squat 275 Exceptions: OHP & close variation of a competition lift.
Bench Press 190 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 295 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 105
Progression Table (Percentage of Training Max)
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement %
Day One 1 Squat 0.85 Squat 0.9
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench 0.9
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift 0.8
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench 0.95
Day Four 1
Day Four 1
Day Five 1 Front Squat 0.85 Front Squat 0.9
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench 0.65
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat 0.75
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench 0.65
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift 0.65
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench 0.7
Day Five 2
Day Six 2 Rest Rest
Day Six 2
Day Seven 2 Rest Rest
Day Seven 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more s
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more set
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go u
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise Weight
1 Squat 235 4 3+ Squat 250
1
1
2 Incline Bench 80 10 4+ Incline Bench 90
3 V Grip Cable Row ? Max 5 V Grip Cable Row ?
3 Ez Bar Curl ? Max 5 Ez Bar Curl ?
3 Leg Curl ? Max 5 Leg Curl ?
Day Two Day Two
Tier Exercise Weight Rep Set Exercise Weight
1 Bench 160 4 3+ Bench 170
1
1
2 Pause Squat 195 3 7+ Pause Squat 205
3 Seated DB OHP ? Max 5 Seated DB OHP ?
3 Side Laterals ? Max 5 Side Laterals ?
3 Pec Deck ? Max 5 Pec Deck ?
Day Three Day Three
Tier Exercise Weight Rep Set Exercise Weight
1 3" Deficit Deadlift 220 4 3+ 3" Deficit Deadlift 235
1
1
2 Legs Up Bench 115 10 4+ Legs Up Bench 125
3 Pull Up ? Max 5 Pull Up ?
3 Hyper Extension ? Max 5 Hyper Extension ?
3 Rear Delt Flye ? Max 5 Rear Delt Flye ?
Day Four Day Four
Tier Exercise Weight Rep Set Exercise Weight
1 Sling Shot Bench 170 4 3+ Sling Shot Bench 180
1
1
2 Paused Deadlift 175 3 7+ Paused Deadlift 190
3 Wide Grip Incline ? Max 5 Wide Grip Incline ?
3 Dips ? Max 5 Dips ?
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ?
Day Five Day Five
Tier Exercise Weight Rep Set Exercise Weight
1 Front Squat 140 4 3+ Front Squat 150
1
1
2 Close Grip Bench 125 10 4+ Close Grip Bench 135
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ?
3 Back Step Lunge ? Max 5 Back Step Lunge ?
3 Lat Pull Down ? Max 5 Lat Pull Down ?
2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1
Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated
of a competition lift. Incline Bench 135 Good T2 Options:
Bench, opposite DL. Front Squat 165 Deadlift & Back: Any pull up or row type, and/or more deadlifts inclu
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, a
Squatting: More squats varieties including other bar positions and pa
Rest Rest
Rest Rest
General Guidance
t. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an AMRAP, o
t. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as
. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2
Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 movements
hat movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to
one 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 6
Week 3 Week 4
Day One Day One
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Squat 240 3 1 Squat 260 1
255 2 2
270 1 3+
8 4 Incline Bench 95 6 4 Incline Bench 100 5
Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max
Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max
Max 5 Leg Curl ? Max 4 Leg Curl ? Max
Day Two Day Two
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Bench 165 3 1 Bench 180 1
175 2 2
185 1 3+
2 8 Pause Squat 220 1 10+ Squat 215 5
Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max
Max 5 Side Laterals ? Max 4 Side Laterals ? Max
Max 5 Pec Deck ? Max 4 Pec Deck ? Max
Day Three Day Three
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ 2" Deficit Deadlift 250 2 5+ 1" Deficit Deadlift 260 3
275 2
290 1
8 4 Legs Up Bench 135 6 4 Legs Up Bench 145 5
Max 5 Pull Up ? Max 4 Pull Up ? Max
Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max
Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max
Day Four Day Four
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Sling Shot Bench 175 3 1 Sling Shot Bench 190 1
185 2 2
195 1 3+
2 8 Paused Deadlift 205 1 10+ Deadlift 220 5
Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max
Max 5 Dips ? Max 4 Dips ? Max
Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max
Day Five Day Five
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Front Squat 145 3 1 Front Squat 155 1
155 2 2
160 1 3+
8 4 Close Grip Bench 145 6 4 Close Grip Bench 150 5
Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max
Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max
Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max
ovements, or based upon T1 movements.
Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
Week Five
3/1/2016
3/7/2016
Movement %
Squat 0.9
0.95
1
Bench 0.9
0.95
1
Deadlift 0.9
0.95
1
Sling Shot Bench 0.95
1
1.05
Front Squat 0.9
0.95
1
Squat 0.6
Deadlift 0.55
Rest
Rest
t also known as an AMRAP, or, As Many Reps As Possible.
3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
n your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
ore next two days and try to get 30-60 more minutes of sleep each night that week.
d 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following
he rest guide is important to follow fairly closely due to Rep Out Rule.
between sets. Closer to 5 minutes on weeks 7-9.
between sets. Closer to 3 minutes on weeks 7-9.
nds between sets. Closer to 90 seconds on weeks 7-9
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Max T1 Movements should be competition lifts.
Squat 215 Exceptions: OHP & close variation of a competition lift.
Bench Press 125 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 225 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 82.5
Progression Table (Percentage of Training Max)
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement %
Day One 1 Squat 0.85 Squat 0.9
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench 0.9
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift 0.8
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench 0.95
Day Four 1
Day Four 1
Day Five 1 Front Squat 0.85 Front Squat 0.9
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench 0.65
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat 0.75
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench 0.65
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift 0.65
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench 0.7
Day Five 2
Day Six 2 Rest Rest
Day Six 2
Day Seven 2 Rest Rest
Day Seven 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more s
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more set
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go u
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise Weight
1 Squat 182.5 4 3+ Squat 192.5
1
1
2 Incline Bench 60 10 4+ Incline Bench 65
3 V Grip Cable Row ? Max 5 V Grip Cable Row ?
3 Ez Bar Curl ? Max 5 Ez Bar Curl ?
3 Leg Curl ? Max 5 Leg Curl ?
Day Two Day Two
Tier Exercise Weight Rep Set Exercise Weight
1 Bench 107.5 4 3+ Bench 112.5
1
1
2 Pause Squat 150 3 7+ Pause Squat 162.5
3 Seated DB OHP ? Max 5 Seated DB OHP ?
3 Side Laterals ? Max 5 Side Laterals ?
3 Pec Deck ? Max 5 Pec Deck ?
Day Three Day Three
Tier Exercise Weight Rep Set Exercise Weight
1 3" Deficit Deadlift 170 4 3+ 3" Deficit Deadlift 180
1
1
2 Legs Up Bench 75 10 4+ Legs Up Bench 82.5
3 Pull Up ? Max 5 Pull Up ?
3 Hyper Extension ? Max 5 Hyper Extension ?
3 Rear Delt Flye ? Max 5 Rear Delt Flye ?
Day Four Day Four
Tier Exercise Weight Rep Set Exercise Weight
1 Sling Shot Bench 112.5 4 3+ Sling Shot Bench 120
1
1
2 Paused Deadlift 135 3 7+ Paused Deadlift 147.5
3 Wide Grip Incline ? Max 5 Wide Grip Incline ?
3 Dips ? Max 5 Dips ?
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ?
Day Five Day Five
Tier Exercise Weight Rep Set Exercise Weight
1 Front Squat 145 4 3+ Front Squat 152.5
1
1
2 Close Grip Bench 82.5 10 4+ Close Grip Bench 87.5
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ?
3 Back Step Lunge ? Max 5 Back Step Lunge ?
3 Lat Pull Down ? Max 5 Lat Pull Down ?
2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1
Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated
of a competition lift. Incline Bench 100 Good T2 Options:
Bench, opposite DL. Front Squat 170 Deadlift & Back: Any pull up or row type, and/or more deadlifts inclu
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, a
Squatting: More squats varieties including other bar positions and pa
Rest Rest
Rest Rest
General Guidance
t. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an AMRAP, o
t. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as
. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2
Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 movements
hat movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to
one 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 6
Week 3 Week 4
Day One Day One
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Squat 187.5 3 1 Squat 205 1
200 2 2
210 1 3+
8 4 Incline Bench 70 6 4 Incline Bench 75 5
Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max
Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max
Max 5 Leg Curl ? Max 4 Leg Curl ? Max
Day Two Day Two
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Bench 110 3 1 Bench 120 1
115 2 2
122.5 1 3+
2 8 Pause Squat 172.5 1 10+ Squat 167.5 5
Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max
Max 5 Side Laterals ? Max 4 Side Laterals ? Max
Max 5 Pec Deck ? Max 4 Pec Deck ? Max
Day Three Day Three
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ 2" Deficit Deadlift 192.5 2 5+ 1" Deficit Deadlift 197.5 3
207.5 2
220 1
8 4 Legs Up Bench 87.5 6 4 Legs Up Bench 95 5
Max 5 Pull Up ? Max 4 Pull Up ? Max
Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max
Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max
Day Four Day Four
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Sling Shot Bench 115 3 1 Sling Shot Bench 125 1
122.5 2 2
127.5 1 3+
2 8 Paused Deadlift 157.5 1 10+ Deadlift 170 5
Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max
Max 5 Dips ? Max 4 Dips ? Max
Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max
Day Five Day Five
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Front Squat 150 3 1 Front Squat 162.5 1
157.5 2 2
165 1 3+
8 4 Close Grip Bench 95 6 4 Close Grip Bench 100 5
Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max
Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max
Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max
ovements, or based upon T1 movements.
Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
Week Five
3/1/2016
3/7/2016
Movement %
Squat 0.9
0.95
1
Bench 0.9
0.95
1
Deadlift 0.9
0.95
1
Sling Shot Bench 0.95
1
1.05
Front Squat 0.9
0.95
1
Squat 0.6
Deadlift 0.55
Rest
Rest
t also known as an AMRAP, or, As Many Reps As Possible.
3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
n your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week.
decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
ore next two days and try to get 30-60 more minutes of sleep each night that week.
d 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following
he rest guide is important to follow fairly closely due to Rep Out Rule.
between sets. Closer to 5 minutes on weeks 7-9.
between sets. Closer to 3 minutes on weeks 7-9.
nds between sets. Closer to 90 seconds on weeks 7-9
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Max T1 Movements should be competition lifts.
Squat 455 Exceptions: OHP & close variation of a competition lift.
Bench Press 325 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 535 Sling Shot Bench, High Bar, Low Bar, etc.
OHP
Progression Table (Percentage of Training Max)
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement %
Day One 1 Squat 0.85 Squat 0.9
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench 0.9
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift 0.8
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench 0.95
Day Four 1
Day Four 1
Day Five 1 SSB Squat 0.7 SSB Squat 0.75
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench 0.65
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat 0.75
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench 0.65
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift 0.65
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench 0.7
Day Five 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more s
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more set
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go u
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise Weight
1 Squat 385 4 3+ Squat 410
1
1
2 Incline Bench 145 10 4+ Incline Bench 160
3 V Grip Cable Row ? Max 5 V Grip Cable Row ?
3 Ez Bar Curl ? Max 5 Ez Bar Curl ?
3 Leg Curl ? Max 5 Leg Curl ?
Day Two Day Two
Tier Exercise Weight Rep Set Exercise Weight
1 Bench 275 4 3+ Bench 295
1
1
2 Pause Squat 320 3 7+ Pause Squat 340
3 Seated DB OHP ? Max 5 Seated DB OHP ?
3 Side Laterals ? Max 5 Side Laterals ?
3 Pec Deck ? Max 5 Pec Deck ?
Day Three Day Three
Tier Exercise Weight Rep Set Exercise Weight
1 3" Deficit Deadlift 400 4 3+ 3" Deficit Deadlift 430
1
1
2 Legs Up Bench 195 10 4+ Legs Up Bench 210
3 Pull Up ? Max 5 Pull Up ?
3 Hyper Extension ? Max 5 Hyper Extension ?
3 Rear Delt Flye ? Max 5 Rear Delt Flye ?
Day Four Day Four
Tier Exercise Weight Rep Set Exercise Weight
1 Sling Shot Bench 295 4 3+ Sling Shot Bench 310
1
1
2 Paused Deadlift 320 3 7+ Paused Deadlift 350
3 Wide Grip Incline ? Max 5 Wide Grip Incline ?
3 Dips ? Max 5 Dips ?
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ?
Day Five Day Five
Tier Exercise Weight Rep Set Exercise Weight
1 SSB Squat 320 4 3+ SSB Squat 340
1
1
2 Close Grip Bench 210 10 4+ Close Grip Bench 230
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ?
3 Back Step Lunge ? Max 5 Back Step Lunge ?
3 Lat Pull Down ? Max 5 Lat Pull Down ?
2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1
Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated
of a competition lift. Incline Bench 245 Good T2 Options:
Bench, opposite DL. Deadlift & Back: Any pull up or row type, and/or more deadlifts inclu
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, a
Squatting: More squats varieties including other bar positions and pa
General Guidance
t. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an AMRAP, o
t. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as
. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2
Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 movements
hat movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to
one 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 6
Week 3 Week 4
Day One Day One
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Squat 430 2 5+ Squat 400 3
410 2
420 1
8 4 Incline Bench 170 6 4 Incline Bench 185 5
Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max
Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max
Max 5 Leg Curl ? Max 4 Leg Curl ? Max
Day Two Day Two
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Bench 310 2 5+ Bench 285 3
295 2
300 1
2 8 Pause Squat 365 1 10 Squat 355 5
Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max
Max 5 Side Laterals ? Max 4 Side Laterals ? Max
Max 5 Pec Deck ? Max 4 Pec Deck ? Max
Day Three Day Three
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ 3" Deficit Deadlift 455 2 5+ 2" Deficit Deadlift 415 3
430 2
440 1
8 4 Legs Up Bench 230 6 4 Legs Up Bench 245 5
Max 5 Pull Up ? Max 4 Pull Up ? Max
Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max
Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max
Day Four Day Four
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Sling Shot Bench 325 2 5+ Sling Shot Bench 300 3
310 2
315 1
2 8 Paused Deadlift 375 1 10 Deadlift 400 5
Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max
Max 5 Dips ? Max 4 Dips ? Max
Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max
Day Five Day Five
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ SSB Squat 365 2 5+ SSB Squat 330 3
340 2
355 1
8 4 Close Grip Bench 245 6 4 Close Grip Bench 260 5
Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max
Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max
Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max
ovements, or based upon T1 movements.
Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
Week 5 Week 6
Day One Day One
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 410 3 1 Squat 420 3 1
1 420 2 1 430 2 1
5+ 430 1 4+ 445 1 3+
5+ Incline Bench 190 4 5 Incline Bench 195 3 5
4 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 3
4 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 3
4 Leg Curl ? Max 3 Leg Curl ? Max 3
Day Two Day Two
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Bench 295 3 1 Bench 300 3 1
1 300 2 1 310 2 1
5+ 310 1 4+ 315 1 3+
5+ Squat 365 4 5 Squat 375 3 5
4 Seated DB OHP ? Max 3 Seated DB OHP ? Max 3
4 Side Laterals ? Max 3 Side Laterals ? Max 3
4 Pec Deck ? Max 3 Pec Deck ? Max 3
Day Three Day Three
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 2" Deficit Deadlift 430 3 1 2" Deficit Deadlift 440 3 1
1 440 2 1 455 2 1
5+ 455 1 4+ 470 1 3+
5+ Legs Up Bench 250 4 5 Legs Up Bench 260 3 5
4 Pull Up ? Max 3 Pull Up ? Max 3
4 Hyper Extension ? Max 3 Hyper Extension ? Max 3
4 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 3
Day Four Day Four
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Sling Shot Bench 310 3 1 Sling Shot Bench 315 3 1
1 315 2 1 325 2 1
5+ 325 1 4+ 335 1 3+
5+ Deadlift 415 4 5 Deadlift 430 3 5
4 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 3
4 Dips ? Max 3 Dips ? Max 3
4 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 3
Day Five Day Five
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 SSB Squat 340 3 1 SSB Squat 355 3 1
1 355 2 1 365 2 1
5+ 365 1 4+ 375 1 3+
5+ Close Grip Bench 270 4 5 Close Grip Bench 275 3 5
4 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 3
4 Back Step Lunge ? Max 3 Back Step Lunge ? Max 3
4 Lat Pull Down ? Max 3 Lat Pull Down ? Max 3
nings, and leg pressing…
Rest Guide The rest guide is important to follow fairly closely due to Rep Out Rule.
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
in tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
ollowing week.
ax reps for each following set. T3 sets do not have to all be same reps per set. Peform each following "Rep Out Rule" de
Week 7 Week 8
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep Set
Squat 410 3 3+ Squat 420 1 5+
Week 9 Week 10
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Squat 430 3 1 Squat 465 1
445 2 1
455 Max 1
Deload Deload Bench 260 2
V Grip Cable Row ? Max 1 V Grip Cable Row ? Max
Leg Curl ? Max 1 Leg Curl ? Max
Rest Rest
Bench 0.9
Squat 0.9
Bench 0.8
Rest
Week 11 Week 12
Day One Day One
Set Exercise Weight Rep Set Exercise Weight Rep
6+ Squat 480 1 3+ Test Openers
3 Bench 260 3 4+
1
1
Set
Set
Set
Set
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Max T1 Movements should be competition lifts.
Squat 215 Exceptions: OHP & close variation of a competition lift.
Bench Press 125 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 225 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 82.5
Progression Table (Percentage of Training Max)
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement %
Day One 1 Squat 0.85 Squat 0.9
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench 0.9
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift 0.8
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench 0.95
Day Four 1
Day Four 1
Day Five 1 SSB Squat 0.7 SSB Squat 0.75
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench 0.65
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat 0.75
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench 0.65
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift 0.65
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench 0.7
Day Five 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more s
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more set
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go u
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise Weight
1 Squat 182.5 4 3+ Squat 192.5
1
1
2 Incline Bench 60 10 4+ Incline Bench 65
3 V Grip Cable Row ? Max 5 V Grip Cable Row ?
3 Ez Bar Curl ? Max 5 Ez Bar Curl ?
3 Leg Curl ? Max 5 Leg Curl ?
Day Two Day Two
Tier Exercise Weight Rep Set Exercise Weight
1 Bench 107.5 4 3+ Bench 112.5
1
1
2 Pause Squat 150 3 7+ Pause Squat 162.5
3 Seated DB OHP ? Max 5 Seated DB OHP ?
3 Side Laterals ? Max 5 Side Laterals ?
3 Pec Deck ? Max 5 Pec Deck ?
Day Three Day Three
Tier Exercise Weight Rep Set Exercise Weight
1 3" Deficit Deadlift 170 4 3+ 3" Deficit Deadlift 180
1
1
2 Legs Up Bench 75 10 4+ Legs Up Bench 82.5
3 Pull Up ? Max 5 Pull Up ?
3 Hyper Extension ? Max 5 Hyper Extension ?
3 Rear Delt Flye ? Max 5 Rear Delt Flye ?
Day Four Day Four
Tier Exercise Weight Rep Set Exercise Weight
1 Sling Shot Bench 112.5 4 3+ Sling Shot Bench 120
1
1
2 Paused Deadlift 135 3 7+ Paused Deadlift 147.5
3 Wide Grip Incline ? Max 5 Wide Grip Incline ?
3 Dips ? Max 5 Dips ?
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ?
Day Five Day Five
Tier Exercise Weight Rep Set Exercise Weight
1 SSB Squat 120 4 3+ SSB Squat 127.5
1
1
2 Close Grip Bench 82.5 10 4+ Close Grip Bench 87.5
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ?
3 Back Step Lunge ? Max 5 Back Step Lunge ?
3 Lat Pull Down ? Max 5 Lat Pull Down ?
2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or based upon T1
Max Example: Close Grip Bench Press & Sling Shot Bench can be estimated
of a competition lift. Incline Bench 100 Good T2 Options:
Bench, opposite DL. Front Squat 170 Deadlift & Back: Any pull up or row type, and/or more deadlifts inclu
Upper Presssing: Flat & Incline bench varieties with bar, dumbbells, a
Squatting: More squats varieties including other bar positions and pa
General Guidance
t. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an AMRAP, o
t. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as
. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T1 and T2
Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 movements
hat movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days and try to
one 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and get 6
Week 3 Week 4
Day One Day One
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Squat 205 2 5+ Squat 187.5 3
192.5 2
200 1
8 4 Incline Bench 70 6 4 Incline Bench 75 5
Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max
Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max
Max 5 Leg Curl ? Max 4 Leg Curl ? Max
Day Two Day Two
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Bench 120 2 5+ Bench 110 3
112.5 2
115 1
2 8 Pause Squat 172.5 1 10 Squat 167.5 5
Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max
Max 5 Side Laterals ? Max 4 Side Laterals ? Max
Max 5 Pec Deck ? Max 4 Pec Deck ? Max
Day Three Day Three
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ 3" Deficit Deadlift 192.5 2 5+ 2" Deficit Deadlift 175 3
180 2
185 1
8 4 Legs Up Bench 87.5 6 4 Legs Up Bench 95 5
Max 5 Pull Up ? Max 4 Pull Up ? Max
Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max
Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max
Day Four Day Four
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ Sling Shot Bench 125 2 5+ Sling Shot Bench 115 3
120 2
122.5 1
2 8 Paused Deadlift 157.5 1 10 Deadlift 170 5
Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max
Max 5 Dips ? Max 4 Dips ? Max
Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max
Day Five Day Five
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 4+ SSB Squat 135 2 5+ SSB Squat 122.5 3
127.5 2
132.5 1
8 4 Close Grip Bench 95 6 4 Close Grip Bench 100 5
Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max
Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max
Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max
ovements, or based upon T1 movements.
Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
Week 5 Week 6
Day One Day One
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 192.5 3 1 Squat 200 3 1
1 200 2 1 205 2 1
5+ 205 1 4+ 210 1 3+
5+ Incline Bench 77.5 4 5 Incline Bench 80 3 5
4 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 3
4 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 3
4 Leg Curl ? Max 3 Leg Curl ? Max 3
Day Two Day Two
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Bench 112.5 3 1 Bench 115 3 1
1 115 2 1 120 2 1
5+ 120 1 4+ 122.5 1 3+
5+ Squat 172.5 4 5 Squat 177.5 3 5
4 Seated DB OHP ? Max 3 Seated DB OHP ? Max 3
4 Side Laterals ? Max 3 Side Laterals ? Max 3
4 Pec Deck ? Max 3 Pec Deck ? Max 3
Day Three Day Three
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 2" Deficit Deadlift 180 3 1 2" Deficit Deadlift 185 3 1
1 185 2 1 192.5 2 1
5+ 192.5 1 4+ 197.5 1 3+
5+ Legs Up Bench 97.5 4 5 Legs Up Bench 100 3 5
4 Pull Up ? Max 3 Pull Up ? Max 3
4 Hyper Extension ? Max 3 Hyper Extension ? Max 3
4 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 3
Day Four Day Four
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Sling Shot Bench 120 3 1 Sling Shot Bench 122.5 3 1
1 122.5 2 1 125 2 1
5+ 125 1 4+ 127.5 1 3+
5+ Deadlift 175 4 5 Deadlift 180 3 5
4 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 3
4 Dips ? Max 3 Dips ? Max 3
4 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 3
Day Five Day Five
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 SSB Squat 127.5 3 1 SSB Squat 132.5 3 1
1 132.5 2 1 135 2 1
5+ 135 1 4+ 140 1 3+
5+ Close Grip Bench 102.5 4 5 Close Grip Bench 107.5 3 5
4 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 3
4 Back Step Lunge ? Max 3 Back Step Lunge ? Max 3
4 Lat Pull Down ? Max 3 Lat Pull Down ? Max 3
nings, and leg pressing…
Rest Guide The rest guide is important to follow fairly closely due to Rep Out Rule.
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
in tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
ollowing week.
ax reps for each following set. T3 sets do not have to all be same reps per set. Peform each following "Rep Out Rule" de
Week 7 Week 8
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep Set
Squat 192.5 3 3+ Squat 200 1 5+
Week 9 Week 10
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Squat 205 3 1 Squat 220 1
210 2 1
215 Max 1
Deload Deload Bench 80 2
V Grip Cable Row ? Max 1 V Grip Cable Row ? Max
Leg Curl ? Max 1 Leg Curl ? Max
? ?
Day Two Day Two
Exercise Weight Rep Set Exercise Weight Rep
Bench 120 3 1 Bench 127.5 1
122.5 2 1
125 Max 1
Deload Deload Squat 172.5 2
Seated DB OHP ? Max 1 Seated DB OHP ? Max
Pec Deck ? Max 1 Pec Deck ? Max
? ?
Day Three Day Three
Exercise Weight Rep Set Exercise Weight Rep
Deadlift 215 3 1 Deadlift 230 1
220 2 1
225 Max 1
Deload Deload Bench 87.5 5
Pull Up ? Max 1 Pull Up ? Max
Rear Delt Flye ? Max 1 Rear Delt Flye ? Max
? ?
Day Four Day Four
Exercise Weight Rep Set Exercise Weight Rep
Sling Shot Bench 125 3 1 Sling Shot Bench 135 1
127.5 2 1
132.5 Max 1
4" Block Deadlift 202.5 5 4+ 4" Block Deadlift 215 4
Dips ? Max 1 Dips ? Max
Cable OH Tri Ext ? Max 1 Cable OH Tri Ext ? Max
?
Day Five Day Five
Exercise Weight Rep Set Exercise Weight Rep
SSB Squat 135 3 1 Rest
140 2 1
145 Max 1
Deload Deload
Back Step Lunge ? Max 1
Lat Pull Down ? Max 1
Optional 3 Week Taper with Specificy Increase
Rest Rest
Bench 0.9
Squat 0.9
Bench 0.8
Rest
Week 11 Week 12
Day One Day One
Set Exercise Weight Rep Set Exercise Weight Rep
6+ Squat 225 1 3+ Test Openers
10 Bench 90 1 10+
1 ?
1 ?
?
Day Two Day Two
Set Exercise Weight Rep Set Exercise Weight Rep
6+ Bench 132.5 1 3+ Rest
3 Bench 100 3 4+
1 ?
1 ?
?
Day Four Day Four
Set Exercise Weight Rep Set Exercise Weight Rep
6+ Sling Shot Bench 137.5 1 3+ Rest
Set
Set
Set
Set
GUIDE
Week One
Movement Weight Reps Sets
1" Deficit Deadlift Find 3RM T1
1" Deficit Deadlift (-20% from above) 3 5+ T1
Week Two
Movement Weight Reps Sets
2" Deficit Deadlift Find 2RM T1
2" Deficit Deadlift (-25% from above) 2 5+ T1
Week Three
Movement Weight Reps Sets
3" Deficit Deadlift Find 1RM T1
3" Deficit Deadlift (-30% from above) 1 7+ T1
Week Four
Movement Weight Reps Sets
Deadlift 15% < Week-1's 3RM Weight 3 5+ T1
Deadlift (-20% from above) 5 4 T1
Week Five
Movement Weight Reps Sets
Deadlift 10% < Week-1's 3RM Weight 2 5+ T1
Deadlift (-15% from above) 3 5 T1
Week Six
Movement Weight Reps Sets
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Movement Weight Reps Sets
Deadlift Find 3RM T1
1" Block Pull (+5% from above) Max 4 T1
Week Eight
Movement Weight Reps Sets
Deadlift Find 2RM T1
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Movement Weight Reps Sets
Deadlift Find 1RM (10-20 lb. left in the tank) T1
3" Block Pull (+10% from above) Max 2 T1
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST)
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a stand
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the fields t
1" Deficit Deadlift 200 3RM 1 (+) Designation means the LAST
1" Deficit Deadlift 150 3 5+ When going for 3, 2, & 1 Rep M
Week Two
Movement Weight Reps Sets Accessories (To be done on De
2" Deficit Deadlift 150 2RM 1 Weeks 1-3
2" Deficit Deadlift 115 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
3" Deficit Deadlift 100 1RM 1
3" Deficit Deadlift 70 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
Deadlift 170 3 5+
Deadlift 135 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 180 2 5+ T3 Dumbbell Hammer Curl
Deadlift 155 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 200 1 7+ T3 Dumbbell Row
Deadlift 185 1 1+ T3 Dumbbell Hammer Curl
t Pull Down 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Row 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Hammer Curl 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
t Pull Down 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
umbbell Row 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
umbbell Hammer Curl 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
t Pull Down 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
umbbell Row 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
umbbell Hammer Curl 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
t Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
tiff Leg Deadlift 4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
tiff Leg Deadlift 3 sets x Max Reps Work up to a weight you can get 10-15 reps with on the first set
3 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
tiff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
2 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
one, rest up.
of your other programs.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Re
ellow Background.) Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go
reps. Always leave 1-2 in your tank. Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
get 12-15 reps with on the first set T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
get 12-15 reps with on the first set
get 12-15 reps with on the first set
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more
get 10-12 reps with on the first set go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5
get 10-12 reps with on the first set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing m
get 10-12 reps with on the first set
Week Four
Movement Weight Reps Sets
Deadlift 15% < Week-1's 3RM Weight 3 5+ T1
Deadlift (-20% from above) 5 4 T1
Week Five
Movement Weight Reps Sets
Deadlift 10% < Week-1's 3RM Weight 2 5+ T1
Deadlift (-15% from above) 3 5 T1
Week Six
Movement Weight Reps Sets
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Movement Weight Reps Sets
Deadlift Find 3RM T1
1" Block Pull (+5% from above) Max 4 T1
Week Eight
Movement Weight Reps Sets
Deadlift Find 2RM T1
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Movement Weight Reps Sets
Deadlift Find 1RM (10-20 lb. left in the tank) T1
3" Block Pull (+10% from above) Max 2 T1
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST)
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a stand
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the fields t
1" Deficit Deadlift 222.5 3RM 1 (+) Designation means the LAST
1" Deficit Deadlift 177.5 3 5+ When going for 3, 2, & 1 Rep M
Week Two
Movement Weight Reps Sets Accessories (To be done on De
2" Deficit Deadlift 205 2RM 1 Weeks 1-3
2" Deficit Deadlift 165 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
3" Deficit Deadlift 192.5 1RM 1
3" Deficit Deadlift 155 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
Deadlift 190 3 5+
Deadlift 150 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 200 2 5+ T3 Dumbbell Hammer Curl
Deadlift 170 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 225 1 7+ T3 Dumbbell Row
Deadlift 210 1 1+ T3 Dumbbell Hammer Curl
t Pull Down 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Row 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Hammer Curl 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
t Pull Down 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
umbbell Row 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
umbbell Hammer Curl 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
t Pull Down 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
umbbell Row 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
umbbell Hammer Curl 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
t Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
tiff Leg Deadlift 4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
tiff Leg Deadlift 3 sets x Max Reps Work up to a weight you can get 10-15 reps with on the first set
3 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
tiff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
2 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
one, rest up.
of your other programs.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Re
ellow Background.) Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go
reps. Always leave 1-2 in your tank. Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
get 12-15 reps with on the first set T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
get 12-15 reps with on the first set
get 12-15 reps with on the first set
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more
get 10-12 reps with on the first set go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5
get 10-12 reps with on the first set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing m
get 10-12 reps with on the first set
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following dat
Day Training "+" Means LAST SET of that move
Schedule Date Schedule T1 Movement LBS
T2 & T3 Movements are fixed until Monday 1-Feb Rest
you learn how to edit the formulas. Tuesday 2-Feb Train Bench 270
Wednesday 3-Feb Rest
Train no more than 4-days in a row. Week 1
Thursday 4-Feb Train Squat 385
Friday 5-Feb Rest
Behind the Neck Press Saturday 6-Feb Train OHP 165
Sunday 7-Feb Train Deadlift 310
Monday 8-Feb Rest
Tuesday 9-Feb Train Bench 285
Wednesday 10-Feb Rest
T3b Movement LBS The Trough
Week 2
Thursday 11-Feb Train Squat 410
Side Lateral 65 Friday 12-Feb Rest
EZ Bar Curl 10 Saturday 13-Feb Train OHP 175
EZ Bar Pull Over 10 Sunday 14-Feb Train Deadlift 480
Rear Delt Flyes 55 Monday 15-Feb Rest
Hammer Curl 35 Tuesday 16-Feb Train Bench 275
Wednesday 17-Feb Rest
Week 3
Thursday 18-Feb Train Squat 400
Friday 19-Feb Rest
n schedule. Saturday 20-Feb Train OHP 170
you how the weights, reps, and sets Sunday 21-Feb Train Deadlift 470
Monday 22-Feb Rest
Tuesday 23-Feb Train Bench 290
in a weekly undulation with Wednesday 24-Feb Rest
reps per set accordingly. Week 4
Thursday 25-Feb Train Squat 420
his the first time. If you don't like it Friday 26-Feb Rest
percentages. Saturday 27-Feb Train OHP 180
Sunday 28-Feb Train Deadlift 495
are percentages based off of the Monday 29-Feb Rest
ed above. Do not use 1RM's! Tuesday 1-Mar Train Bench 285
Wednesday 2-Mar Rest
The Shoulder
Week 5 Thursday 3-Mar Train Squat 410
Friday 4-Mar Rest
n schedule. Saturday 5-Mar Train OHP 175
above this shows you how the weights, Sunday 6-Mar Train Deadlift 480
st over the course of the program. Monday 7-Mar Rest
Tuesday 8-Mar Train Bench 300
in three week waves of 6/5/4 reps Wednesday 9-Mar Rest
opped every three weeks. Since these Week 6
Thursday 10-Mar Train Squat 430
Week 6
p maxes above it won't be a problem Friday 11-Mar Rest
s, reps, and sets. All the more reason Saturday 12-Mar Train OHP 185
xes (RM) that you can hit daily. Sunday 13-Mar Train Deadlift 510
Monday 14-Mar Rest
he week after T1 rep outs until the Tuesday 15-Mar Train Bench 290
used to bump up the effort of the lifter Wednesday 16-Mar Rest
ume lower because of tapering. Week 7Thursday 17-Mar Train Squat 420
Friday 18-Mar Rest
n schedule. Saturday 19-Mar Train OHP 180
o intensity, because these are based off Sunday 20-Mar Train Deadlift 495
n be lifted for 10-or-more reps per set. Monday 21-Mar Rest
Tuesday 22-Mar Train Bench 305
ed for max reps on each set. Wednesday 23-Mar Rest
leave 1-2 reps left in the tank. The Week
Crest 8
Thursday 24-Mar Train Squat 445
te failure, but get close. Friday 25-Mar Rest
Saturday 26-Mar Train OHP 190
s decreases every three weeks to help Sunday 27-Mar Train Deadlift 520
overy debt while the intensity creeps up Monday 28-Mar Rest
Tuesday 29-Mar Train Bench 300
Wednesday 30-Mar Rest
Week 9Thursday 31-Mar Train Squat 430
Friday 1-Apr Rest
Saturday 2-Apr Train OHP 185
Sunday 3-Apr Train Deadlift 510
Monday 4-Apr Rest
Tuesday 5-Apr Train Bench 315
Wednesday 6-Apr Rest
Week 10
Thursday 7-Apr Train Squat 455
Friday 8-Apr Rest
Saturday 9-Apr Train OHP 195
Sunday 10-Apr Train Deadlift 535
Monday 11-Apr Rest
ough to figure this out. :) Tuesday 12-Apr Train Bench 285
Wednesday 13-Apr Rest
TheWeek
Peak 11
Thursday 14-Apr Train Squat 410
Friday 15-Apr Rest
Saturday 16-Apr Train OHP 175
Sunday 17-Apr Train Deadlift 480
Monday 18-Apr Rest
Tuesday 19-Apr Train
Wednesday 20-Apr Rest
Test Week
Thursday 21-Apr Train
Friday 22-Apr Rest
Test Week
Saturday 23-Apr Train
Sunday 24-Apr Train
will start on. Following dates will auto adust.
s LAST SET of that movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your t
Reps Sets T2 Movement LBS Reps Sets T3a Movement LBS Reps Sets
EZ Bar Curl 10 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.
EZ Bar Pull Over 10 Max 5
Rear Delt Flyes 55 Max 5
e essentially placeholders after Week 3. Make adjustments according to the following guidelines:
3 intensity (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
reps: Add 15 lb.
reps: Add 10 lb.
reps: Add 5 lb.
3 intensity (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
reps: Add 15 lb.
reps: Add 10 lb.
reps: Add 5 lb.
3 intensity (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
reps: Add 15 lb.
reps: Add 10 lb.
reps: Add 5 lb.
l only be performed on Weeks 10 & 11.)
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following dat
Day Training "+" Means LAST SET of that move
Schedule Date Schedule T1 Movement KG
T2 & T3 Movements are fixed until Monday 1-Feb Rest
you learn how to edit the formulas. Tuesday 2-Feb Train Bench 122.5
Wednesday 3-Feb Rest
Train no more than 4-days in a row. Week 1
Thursday 4-Feb Train Squat 182.5
Friday 5-Feb Rest
Behind the Neck Press Saturday 6-Feb Train OHP 70.0
Sunday 7-Feb Train Deadlift 205.0
Monday 8-Feb Rest
Tuesday 9-Feb Train Bench 130.0
Wednesday 10-Feb Rest
T3b Movement KG The Trough
Week 2
Thursday 11-Feb Train Squat 192.5
Side Lateral 10 Friday 12-Feb Rest
EZ Bar Curl 25 Saturday 13-Feb Train OHP 75.0
EZ Bar Pull Over 17.5 Sunday 14-Feb Train Deadlift 215.0
Rear Delt Flyes 10 Monday 15-Feb Rest
Hammer Curl 22.5 Tuesday 16-Feb Train Bench 127.5
Wednesday 17-Feb Rest
Week 3
Thursday 18-Feb Train Squat 187.5
Friday 19-Feb Rest
n schedule. Saturday 20-Feb Train OHP 72.5
you how the weights, reps, and sets Sunday 21-Feb Train Deadlift 210.0
Monday 22-Feb Rest
Tuesday 23-Feb Train Bench 135.0
in a weekly undulation with Wednesday 24-Feb Rest
reps per set accordingly. Week 4
Thursday 25-Feb Train Squat 200.0
his the first time. If you don't like it Friday 26-Feb Rest
percentages. Saturday 27-Feb Train OHP 77.5
Sunday 28-Feb Train Deadlift 222.5
are percentages based off of the Monday 29-Feb Rest
ed above. Do not use 1RM's! Tuesday 1-Mar Train Bench 130.0
Wednesday 2-Mar Rest
The Shoulder
Week 5 Thursday 3-Mar Train Squat 192.5
Friday 4-Mar Rest
n schedule. Saturday 5-Mar Train OHP 75.0
above this shows you how the weights, Sunday 6-Mar Train Deadlift 215.0
st over the course of the program. Monday 7-Mar Rest
Tuesday 8-Mar Train Bench 137.5
in three week waves of 6/5/4 reps Wednesday 9-Mar Rest
opped every three weeks. Since these Week 6
Thursday 10-Mar Train Squat 205.0
Week 6
p maxes above it won't be a problem Friday 11-Mar Rest
s, reps, and sets. All the more reason Saturday 12-Mar Train OHP 77.5
xes (RM) that you can hit daily. Sunday 13-Mar Train Deadlift 227.5
Monday 14-Mar Rest
he week after T1 rep outs until the Tuesday 15-Mar Train Bench 135.0
used to bump up the effort of the lifter Wednesday 16-Mar Rest
ume lower because of tapering. Week 7Thursday 17-Mar Train Squat 200.0
Friday 18-Mar Rest
n schedule. Saturday 19-Mar Train OHP 77.5
o intensity, because these are based off Sunday 20-Mar Train Deadlift 222.5
n be lifted for 10-or-more reps per set. Monday 21-Mar Rest
Tuesday 22-Mar Train Bench 142.5
ed for max reps on each set. Wednesday 23-Mar Rest
leave 1-2 reps left in the tank. The Week
Crest 8
Thursday 24-Mar Train Squat 210.0
te failure, but get close. Friday 25-Mar Rest
Saturday 26-Mar Train OHP 80.0
s decreases every three weeks to help Sunday 27-Mar Train Deadlift 235.0
overy debt while the intensity creeps up Monday 28-Mar Rest
Tuesday 29-Mar Train Bench 137.5
Wednesday 30-Mar Rest
Week 9Thursday 31-Mar Train Squat 205.0
Friday 1-Apr Rest
Saturday 2-Apr Train OHP 77.5
Sunday 3-Apr Train Deadlift 227.5
Monday 4-Apr Rest
Tuesday 5-Apr Train Bench 145.0
Wednesday 6-Apr Rest
Week 10
Thursday 7-Apr Train Squat 215.0
Friday 8-Apr Rest
Saturday 9-Apr Train OHP 82.5
Sunday 10-Apr Train Deadlift 240.0
Monday 11-Apr Rest
ough to figure this out. :) Tuesday 12-Apr Train Bench 130.0
Wednesday 13-Apr Rest
TheWeek
Peak 11
Thursday 14-Apr Train Squat 192.5
Friday 15-Apr Rest
Saturday 16-Apr Train OHP 75.0
Sunday 17-Apr Train Deadlift 215.0
Monday 18-Apr Rest
Tuesday 19-Apr Train
Wednesday 20-Apr Rest
Test Week
Thursday 21-Apr Train
Friday 22-Apr Rest
Test Week
Saturday 23-Apr Train
Sunday 24-Apr Train
will start on. Following dates will auto adust.
LAST SET of that movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your ta
Reps Sets T2 Movement KG Reps Sets T3a Movement KG Reps Sets
EZ Bar Curl 25 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.
EZ Bar Pull Over 17.5 Max 5
Rear Delt Flyes 10 Max 5
e essentially placeholders after Week 3. Make adjustments according to the following guidelines:
3 intensity (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
reps: Add 15 lb.
reps: Add 10 lb.
reps: Add 5 lb.
3 intensity (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
reps: Add 15 lb.
reps: Add 10 lb.
reps: Add 5 lb.
3 intensity (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
reps: Add 15 lb.
reps: Add 10 lb.
reps: Add 5 lb.
l only be performed on Weeks 10 & 11.)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest Rest
Rest Rest
vements, or based upon T1 movements.
hot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest
Rest
ngs, and leg pressing…
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest Rest
Rest Rest
Week Nine
3/29/2016
4/4/2016
Movement %
Week 9
Day One
Exercise Weight Rep Set
0 0
0 0
Day Two
Exercise Weight Rep Set
0 0
0 0
Day Three
Exercise Weight Rep Set
0 0
0 0
Day Four
Exercise Weight Rep Set
0 0
0 0
Day Five
Exercise Weight Rep Set
0 0
0 0
Day Six
Exercise Weight Rep Set
0
Rest
Day Seven
Exercise Weight Rep Set
0
Rest
Here's a video on the basic use of this Blank Template
Here's a more complete walk through
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 200 Exceptions: Any close variation of a competition lift.
Bench Press 125 Examples: Front Squat, Close Grip Bench, opposite DL
Deadlift 215 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 80
Progression Table (Percentage of Training Max)
Micro Cycle A
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement
Day One 1 Squat 0.800
Day One 1 0.825
Day One 1 0.850
Day Two 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Day Five 1
Day Five 1
Day Five 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2
Day Four 2
Day Five 2
Day Five 2
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise
1 Squat 160.00 0
1 165.00
1 170.00
2 0 0.00 0
2
3
3
3
Day Two Day Two
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Three Day Three
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Four Day Four
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Five Day Five
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Micro Cycle A
Week Three Week Four
2/16/2016 2/23/2016
2/22/2016 2/29/2016
% Movement % Movement
0.875
0.900
0.925
Week 3 Week 4
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise
175.00 0 0.00 0
180.00 0.00
185.00 0.00
0.00 0 0.00 0
nown as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
is held for a few seconds longer, without compromising form/safety.
nd T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
ve 2-3 reps left in your tank for the remaining portion of the week. Resume normal AMRAP guidance following week.
ng all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
two days and try to get 30-60 more minutes of sleep each night that week.
re not T1 movements, or based upon T1 movements.
ress & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
ne bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
eties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg
Micro Cycle B
Week Five
3/1/2016
3/7/2016
% Movement %
Week 5
Day One
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Two
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Three
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Four
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Five
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
T3 Progression Guide
Example: (From the workout above)
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
Then complete 3 additional Max Rep Sets (MRS) with that same weight.
ance following week. Do not push to failure. Always leave 1-2 reps in the tank.
owing week. Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good.
nch ability whereas Incline Bench cannot.
T3 Progression Guide
Example: (From the workout above)
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12
Then complete 3 additional Max Rep Sets (MRS) with that same we
Do not push to failure. Always leave 1-2 reps in the tank.
Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good
Week Twelve
4/19/2016
4/25/2016
Movement %
Week 12
Day One
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Two
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Three
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Four
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Five
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00