BIG LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.

00%
D1 Military Press 125 5 146 131 131 55
D2 Deadlift 300 5 350 315 315 130
D3 Barbell Bench Press 200 5 233 210 210 85
D4 Back Squat (Wide Stance) 225 5 262 236 236 95
CARRY-OVER LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%
D1 Close-Grip Bench Press 165 5 192 173 173 70
D2 Deadlift (Deficit) 225 5 262 236 236 95
D3 Barbell Incline Press 135 5 157 141 141 60
D4 Back Squat (Narrow Stance) 180 5 210 189 189 80
ACCESSORY LIFTS WORKING DELOAD
D1 Dumbbell Shoulder Press 10-20 10
D1 Dips 10-20 10
D2 Pull-ups 10-20 10
D2 Dumbbell Rows 10-20 10
D3 Dumbbell Bench Press 10-20 10
D3 Push-ups 10-20 10
D4 Leg Press 10-20 10
D4 Leg Curls 10-20 10
1RM CALCULATOR ROUNDING UP FOR 2.5LBS INCREMENTS
REP RANGES 1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE 1RM OR TRAINING MAX COLUMNS)
2. TYPE YOUR TRAINING MAX IN THE WORKING MAX COLUMN
2. PRINT YOUR WORKOUT SHEETS
3. AFTER WEEK 4, ADD WEIGHT TO YOUR WORKING MAX:
- ADD 5LBS FOR UPPER BODY EXERCISES
- ADD 10LBS FOR LOWER BODY EXERCISES
4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.
* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: BACK SQUAT FOR FRONT SQUAT)
* REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES
50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%
70 80 90 95 100 105 115 120 125
160 190 205 225 240 255 270 285 300
105 130 140 150 160 170 180 190 200
120 145 155 170 180 190 205 215 225
50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%
90 105 115 125 130 140 150 160 165
120 145 155 170 180 190 205 215 225
75 85 95 100 110 115 120 130 135
95 115 125 135 145 155 165 175 180
ROUNDING UP FOR 2.5LBS INCREMENTS
1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE 1RM OR TRAINING MAX COLUMNS)
2. TYPE YOUR TRAINING MAX IN THE WORKING MAX COLUMN
2. PRINT YOUR WORKOUT SHEETS
3. AFTER WEEK 4, ADD WEIGHT TO YOUR WORKING MAX:
- ADD 5LBS FOR UPPER BODY EXERCISES
- ADD 10LBS FOR LOWER BODY EXERCISES
4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.
* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: BACK SQUAT FOR FRONT SQUAT)
* REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES
Week 1
Military Press 5 90 5 100 5+ 115
Close-Grip Bench Press 10 90 10 105 10 125
Dumbbell Shoulder Press 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Deadlift 5 205 5 240 5+ 270
Deadlift (Deficit) 10 120 10 145 10 170
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Barbell Bench Press 5 140 5 160 5+ 180
Barbell Incline Press 10 75 10 85 10 100
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Back Squat (Wide Stance) 5 155 5 180 5+ 205
Back Squat (Narrow Stance) 10 95 10 115 10 135
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Day 4
Max Reps: _____
Day 1
Max Reps: _____
Day 2
Max Reps: _____
Day 3
Max Reps: _____
Week 2
Military Press 3 95 3 105 3+ 120
Close-Grip Bench Press 8 105 8 125 6 140
Dumbbell Shoulder Press 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Deadlift 3 225 3 255 3+ 285
Deadlift (Deficit) 8 145 8 170 6 190
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Barbell Bench Press 3 150 3 170 3+ 190
Barbell Incline Press 8 85 8 100 6 115
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Back Squat (Wide Stance) 3 170 3 190 3+ 215
Back Squat (Narrow Stance) 8 115 8 135 6 155
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Day 4
Max Reps: _____
Day 1
Max Reps: _____
Day 2
Max Reps: _____
Day 3
Max Reps: _____
Week 3
Military Press 5 100 3 115 1+ 125
Close-Grip Bench Press 5 105 5 130 5+ 150
Dumbbell Shoulder Press 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Deadlift 5 240 3 270 1+ 300
Deadlift (Deficit) 5 145 5 180 5+ 205
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Barbell Bench Press 5 160 3 180 1+ 200
Barbell Incline Press 5 85 5 110 5+ 120
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Back Squat (Wide Stance) 5 180 3 205 1+ 225
Back Squat (Narrow Stance) 5 115 5 145 5+ 165
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Day 1
Max Reps: _____
Max Reps: _____
Day 2
Max Reps: _____
Max Reps: _____
Day 3
Max Reps: _____
Max Reps: _____
Day 4
Max Reps: _____
Max Reps: _____
Week 4 (DELOAD)
Military Press 5 55 5 70 5 80
Close-Grip Bench Press 5 70 5 90 5 105
Dumbbell Shoulder Press 10 10 10 10 10
Dips 10 10 10 10 10
Deadlift 5 130 5 160 5 190
Deadlift (Deficit) 5 95 5 120 5 145
Pull-ups 10 10 10 10 10
Dumbbell Rows 10 10 10 10 10
Barbell Bench Press 5 85 5 105 5 130
Barbell Incline Press 5 60 5 75 5 85
Dumbbell Bench Press 10 10 10 10 10
Push-ups 10 10 10 10 10
Back Squat (Wide Stance) 5 95 5 120 5 145
Back Squat (Narrow Stance) 5 80 5 95 5 115
Leg Press 10 10 10 10 10
Leg Curls 10 10 10 10 10
Day 4
Day 1
Day 2
Day 3
WEEK 4
BIG LIFTS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
Military Press
Deadlift
Barbell Bench Press
Back Squat (Wide Stance)
WEEK 1 WEEK 2 WEEK 4 WEEK 1 WEEK 2
CARRY-OVER LIFTS WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT
Close-Grip Bench Press
Deadlift (Deficit)
Barbell Incline Press
Back Squat (Narrow Stance)
CYCLE 1
WEEK 1 WEEK 2 WEEK 3
CYCLE 1 CYCLE 2
WEEK 3
WEEK 4
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS
WEEK 4 WEEK 1 WEEK 2 WEEK 4 WEEK 1
WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT
CYCLE 2 CYCLE 3
WEEK 1 WEEK 2 WEEK 3 WEEK 1
CYCLE 2 CYCLE 3 CYCLE 4
WEEK 3 WEEK 3
WEEK 4
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS
WEEK 2 WEEK 4 WEEK 1 WEEK 2 WEEK 4
WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 3 CYCLE 4
WEEK 2 WEEK 3 WEEK 1 WEEK 2
CYCLE 4 CYCLE 5
WEEK 3 WEEK 3
WEEK 4 WEEK 4
WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
WEEK 1 WEEK 2 WEEK 4 WEEK 1 WEEK 2 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 4 CYCLE 5
WEEK 3 WEEK 1 WEEK 2 WEEK 3
CYCLE 6 CYCLE 7
WEEK 3 WEEK 3
WEEK 4
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT
WEEK 1 WEEK 2 WEEK 4 WEEK 1 WEEK 2 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
WEEK 3
CYCLE 6 CYCLE 7
WEEK 1 WEEK 2 WEEK 3 WEEK 1 WEEK 2
CYCLE 8 CYCLE 9
WEEK 3
WEEK 4
MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS
WEEK 1 WEEK 2 WEEK 4 WEEK 1 WEEK 2 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
WEEK 3
CYCLE 7 CYCLE 8
WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
CYCLE 10 CYCLE 11
WEEK 3
WEEK 4 WEEK 4
WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS
WEEK 1 WEEK 2 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 8 CYCLE 9 CYCLE 10
WEEK 1 WEEK 2 WEEK 3 WEEK 1
CYCLE 12
WEEK 3
WEEK 4
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
CYCLE 10 CYCLE 11
WEEK 2 WEEK 3 WEEK 1 WEEK 2 WEEK 3
WEEK 4 WEEK 4
MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
CYCLE 11 CYCLE 12
WEEK 3 WEEK 1 WEEK 2 WEEK 3
ACCESSORY LIFTS W1 W2 W3 W4 W1 W2 W3 W4 W1
Dumbbell Shoulder Press
Dips
Pull-ups
Dumbbell Rows
Dumbbell Bench Press
Push-ups
Leg Press
Leg Curls
CYCLE 1 CYCLE 2 CYCLE 3
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
CYCLE 3 CYCLE 4 CYCLE 5 CYCLE 6
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
CYCLE 6 CYCLE 7 CYCLE 8 CYCLE 9
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
CYCLE 9 CYCLE 10 CYCLE 11 CYCLE 12
W2 W3 W4
CYCLE 12