PERIODIZED WORKOUT GENERATOR

OVERHEAD OR BENCH PRESS

Enter your current Single Rep Max (SRM): Enter desired weight increments: Week #1 Week #2 Week #3 Week #4 Week #5 Week #6 Week #7 Week #8 195 x 5 - 8 195 x 5 - 8 195 x 5 - 8 195 x 5 - 8 195 x 5 - 8 195 x 5 - 8 195 x 5 - 8 195 x 5 - 8 225 x 4 225 x 4 235 x 4 240 x 4 225 x 4 235 x 4 240 x 4 250 x 4 300 5 240 x 4 reps x 4 sets 250 x 4 x 3 260 x 4 x 2 265 x 4 x 1 250 x 4 x 4 260 x 4 x 3 265 x 4 x 2 280 x 4 x 1

NOTE Your target should be at least 3 reps with 92% - 94% of your 1RM

Based on JV Askem's "4 Steps Forward Three Steps Back" approach.

PERIODIZED WORKOUT GENERATOR

SQUAT OR DEADLIFT
Enter your current Single Rep Max (SRM): Enter desired weight increments: Week #1 Week #2 Week #3 Week #4 Week #5 Week #6 Week #7 Week #8 200 x 8 - 10 200 x 8 - 10 200 x 8 - 10 200 x 8 - 10 200 x 8 - 10 200 x 8 - 10 200 x 8 - 10 200 x 8 - 10 290 x 4 - 5 300 x 5 300 x 5 310 x 5 300 x 5 300 x 5 310 x 5 330 x 5 440 5 355 x 4 reps x 4 sets 370 x 4 x 3 370 x 4 x 3 390 x 4 x 1 370 x 4 x 4 380 x 4 x 3 390 x 4 x 2 405 x 4 x 1

NOTE 1 If you're peaking for a contest, use the weight of the last work set of Week #8 (92% of former 1RM) as your opening attempt. Then add 7% to that (99% of former 1RM) for your second attempt. For your third attempt, add another 3% (102% former 1RM)

NOTE 2 A more advanced trainee with a much higher 1 RM should take more warmup sets before starting the 1 - 4 working weight sets. For example, based on a 600 lb 1RM, perform: 225 x 8 - 10, 315 x 5, 405 x 4 - 5, 495 x 4 x 4

Based on JV Askem's "4 Steps Forward Three Steps Back" approach.