Magnusson/ Ortmayer Routine

Projected Max (lbs)

425

Projected Max (kg) =

188

Sets
Week 1

Warm Up
4
2
1

Reps Weight

4
2
8+

131.6
150.4
131.6

4
2
2
8+

131.6
150.4
169.2
131.6

4
2
2
8+

136.6
155.4
174.2
136.6

4
2
2
8+

136.6
155.4
174.2
136.6

4
2
2
8+

141.6
160.4
179.2
141.6

4
2
2

146.6
165.4
184.2

If you hit all reps on Week 1 continue to Week 2, if not redo Week 1.
Week 2

Warm Up
4
1
1
1
If you hit all reps on Week 2 continue to Week 3, if not redo Week 2.

Week 3

Warm Up
4
1
1
1

Week 4

Rest Week. No deadlifts, upper back only.

Week 5

Warm Up
4
1
1
1
If you hit all reps on Week 5 continue to Week 6, if not redo Week 5.

Week 6

Warm Up
4
1
1
1
If you hit all reps on Week 6 continue to Week 7, if not redo Week 6.

Week 7

Warm Up
4
1
1

1
Week 8

Rest Week. No deadlifts, upper back only.

Week 9

Warm Up
4
1
1
1

8+

146.6

4
2
2
8+

146.6
165.4
184.2
146.6

4
2
2
8+

151.6
170.4
189.2
151.6

4
2
2
8+

156.6
175.4
194.2
156.6

If you hit all reps on Week 9 continue to Week 10, if not redo Week 9.
Week 10

Warm Up
4
1
1
1
If you hit all reps on Week 10 continue to Week 11, if not redo Week 10.

Week 11

Week 12

Warm Up
4
1
1
1
Rest Week or Test Max

In kgs=

193.1818182

Weight (lbs)

289.52
330.88
289.52

289.52
330.88
372.24
289.52

300.52
341.88
383.24
300.52

300.52
341.88
383.24
300.52

311.52
352.88
394.24
311.52

322.52
363.88
405.24

322.52

322.52
363.88
405.24
322.52

333.52
374.88
416.24
333.52

344.52
385.88
427.24
344.52