Workout A Sets x Reps Session #1 Session #3 Session #5 Session #7 Session #9 Session #11 Session #13 Session #15

Squat warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 65 70 75 80 80 85 90 95
warmup 1x3 100 105 110 120 125 130 135 140
warmup 1x2 135 140 150 160 165 175 180 190
working sets 3x5 170 180 190 200 210 220 230 240

Bench Press warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 75 75 80 80 85 85 90 90
warmup 1x3 105 105 110 115 115 120 125 125
warmup 1x2 135 135 140 145 150 155 160 165
working sets 3x5 150 155 160 165 170 175 180 185

Deadlift warmup 2x5 95 100 105 110 110 115 120 125
warmup 1x3 145 150 155 165 170 175 180 185
warmup 1x2 205 215 225 230 240 250 255 265
working set 1x5 245 255 265 275 285 295 305 315

Workout B Sets x Reps Session #2 Session #4 Session #6 Session #8 Session #10 Session #12 Session #14 Session #16
Squat warmup 2x5 45 45 45 45 45 45 45 45
warmup 1x5 70 70 75 80 85 90 90 95
warmup 1x3 105 110 115 120 125 135 140 145
warmup 1x2 140 145 155 160 170 180 185 195
working sets 3x5 175 185 195 205 215 225 235 245

Press warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 50 55 55 60 60 65 65 70
warmup 1x3 65 70 70 75 80 80 85 90
warmup 1x2 80 85 85 90 95 100 105 110
working sets 3x5 95 100 105 110 115 120 125 130

Clean warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 35 35 40 40 45 45 50 55
warmup 1x3 45 45 50 55 55 60 65 70
warmup 1x2 55 55 60 65 70 75 80 85
working sets 5x3 65 70 75 80 85 90 95 100