STRONG-15

Squat Goal
Bench Goal
Deadlift Goal
Phase 1

YOU ONLY NEED TO PLUG IN YOUR GOALS FOR THE CYCLE BELOW. THAT'S IT.
340
235
370

Squat Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

289
5
144.5
144.5
144.5

4
167.62
167.62
167.62

Bench Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

199.75
5
99.875
99.875
99.875

4
115.855
115.855
115.855

Deadlift Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

314.5
5
125.8
157.25
157.25

Squat Cycle
Phase 2 working weight
reps
week 1
week 2
week 3

3
196.52
19652
196.52

2
216.75
216.75
21675

1
225.42
231.2
254.32

1
239.87
254.32
260.1

1
254.32
260.1
268.77

3
2
135.83 149.8125
13583 149.8125
135.83 14981.25

1
1
1
155.805 165.7925
175.78
159.8
175.78 179.775
175.78 179.775 185.7675

4
157.25
188.7
188.7

3
188.7
220.15
220.15

2
220.15
251.6
251.6

1
251.6
267.325
276.76

1
267.325
276.76
283.05

316.2
5
158.1
158.1
158.1

4
183.396
183.396
183.396

3
215.016
21501.6
215.016

2
237.15
237.15
23715

1
246.636
252.96
278.256

1 1x1
262.446 278.256
278.256
284.58
284.58 294.066

Bench Cycle
Phase 2 working weight
reps
week 1
week 2
week 3

218.55
5
109.275
109.275
109.275

4
126.759
126.759
126.759

3
2
148.614 163.9125
14861.4 163.9125
148.614 16391.25

Deadlift Cycle
Phase 2 working weight
reps
week 1

344.1
5
137.64

4
172.05

1
276.76
283.05
292.485

PHASE 2

3
206.46

2
240.87

1
1 1x1
170.469 181.3965 192.324
174.84 192.324 196.695
192.324 196.695 203.2515

1
275.28

1
292.485

1
302.808

week 2
week 3

172.05
172.05

206.46
206.46

240.87
240.87

275.28
275.28

292.485
302.808

302.808
309.69

309.69
320.013

Squat Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

340
5
170
170
170

4
197.2
197.2
197.2

3
231.2
23120
231.2

2
255
255
25500

1
265.2
272
299.2

1
282.2
299.2
306

1
299.2
306
316.2

Bench Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

235
5
117.5
117.5
117.5

4
136.3
136.3
136.3

3
159.8
15980
159.8

2
176.25
176.25
17625

1
183.3
188
206.8

1
195.05
206.8
211.5

1
206.8
211.5
218.55

Deadlift Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

370
5
148
185
185

4
185
222
222

3
222
259
259

2
259
296
296

1
296
314.5
325.6

1
314.5
325.6
333

1
325.6
333
344.1

PHASE 3

Pause Squats
187.85 2x5
202.3 2x5
216.75 2x3

1xAMAP
139.825
149.8125
159.8

Back Off Sets

220.15 3x3
235.875 3x3
251.6 2x3

Pause Squats
205.53 3x3
221.34 2x3
237.15 1x3

1xAMAP
152.985
163.9125
174.84

Back Off Sets

240.87 2x3

16

258.075 2x3
275.28 1x3

Pause Squats
221 1x5
238 1x5
255 1x3

1xAMAP
164.5
176.25
188

Back Off Sets

259 1x3
277.5 1x3
296 1x3

Upperbody Movement
5
4
3
2
1

475
190
237.5
285
356.25
403.75
365.75

5
4
3
2
1

710
284
355
426
532.5
603.5
518.3

AMAP
Lower Body Movement

AMAP

Squat Goal
week 1
week 2
week 3
week 4
week 5
Bench Goal
week 1
week 2
week 3
week 4
week 5
Deadlift Goal
week 1
week 2
week 3
week 4
week 5

660
1
495
514.8
547.8
561
580.8
465
1
348.75
362.7
385.95
395.25
409.2
700
1
525
546
581
595
616

Pause Squat
1
514.8
547.8
561
580.8
594

1
547.8
561
580.8
594
613.8

396
429
462
495
528

2x3
2x3
2x3
2x3
2x3

Back Off Set

1
362.7
385.95
395.25
409.2
418.5

1
385.95
395.25
409.2
418.5
432.45

279
302.25
325.5
348.75
372

1xAMAP
1xAMAP
1xAMAP
1xAMAP
1xAMAP

Back Off Sets

1
546
581
595
616
630

1
581
595
616
630
665

420
455
490
525
560

3x3
3x3
2x3
2x3
1x3