Click Here to Watch My Video on How to Use the Spreadshet

Click Here to Get Notified When I Update this Spreadsheet

Click Here to Get Jim Wendler's Book(s) and Read Them

! READ THIS NOW !

*** DESTRUCTIONS ***

GENERAL INFO (and "Off Days"):

This is based on a 4 day split with 2 "off" days where you perform any
These "off" days are not required but I like to use them for "play

Off Days: I left what I started with in the off day fields as an examp
whatever. I don't think there's any really correct way to have your "off" d
works best for you and start out with somethin

--> This should all print on one page, but it will not print your maxes.
reference your max in the gym? Me, never, so feel free to change

ASSISTANCE EXERCISES:

You can modify/add/remove assistance exercises and play with the perc
assistance exercises and 1 ab exercise for each wkout. The % increase
exercises, but it's there if you want it. Sometimes I manually e

Depending on the exercise, assistance exercises can be anywhere from

Typically I only do 5 x 10 but sometimes will change it up for something
per leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5
Then I'll do something like 3x7 supersetting 2 ab

For assistance exercises, you only need to enter the first weight (in light
(in the yellow box at top) to calculate weeks 2-4). OR

-----------------------------------------PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st we

close in weight to the 1st work set so the warmup sets are 40%, 47%, 5
weeks, 3x3, and 5-3-1 are still 40,50,60% for w
-----------------------------------------

CYCLE 1 TAB (First 4 weeks):

The most important area is in yellow under "Reps achieved" & "Weight us
estimated 1RM and all the other numbe

PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st we

close in weight to the 1st work set so the warmup sets are 40%, 47%, 5
weeks, 3x3, and 5-3-1 are still 40,50,60% for w
-----------------------------------------

CYCLE 1 TAB (First 4 weeks):

The most important area is in yellow under "Reps achieved" & "Weight us
estimated 1RM and all the other numbe

If you know your true 1RM, enter it into the "Estimated 1RM" area. BECA
you enter it into the Weight Used / Reps Achieved area, it will

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups"
because you will want to enter your total reps achieved. The greyed num
for.

CYCLE 2 - 7 TABs:
The "Training Max" is increased 5lbs for upper body exercises and 10lbs
that the sheet uses to calculate your numb

The 90% 1RM and Estimated max are there for reference if you need to r
are taken from your best weight/rep max from the previous cycle. You sh
in Cycle 2-5 tabs. (You will need to input your assistance initial w

NOTE: If you truly need to adjust something, adjust the "Training Max"
your warmups/work sets.
Hope this is fairly understandable,
Travis
http://www.diy-strengthtraining.com

Spreadshet
eadsheet
Them

IS NOW !

www.DIYStrengthTraining.com
Version 1.1 Updates:
Added Cycles 6 & 7

CTIONS ***

All assistance work now copies from the

previous tab unless you want to change it
and "Off Days"):
manually.
you perform any other assistance work you'd like.
use them for "play days", conditioning,
etc...
Days
of the week copy from the previous tab
if you change days.
fields as an example. You can do conditioning or
o have your "off" day, just don't overdo
it! some
(Do what
Fixed
uneccessary calculations (They
out with something simple)
should not have been causing any problems
but now it's cleaner).
print your maxes. How often do you really need to
feel free to change the print area if you
want.
Minor
formatting changes

EXERCISES:

Added links on Destructions tab

play with the percentage increase. I normally do 2
t. The % increase really doesn't work well across all
times I manually enter the increase I want.

n be anywhere from 3-5 sets x 10 reps to 20 reps.

t up for something like lunges (total 5 x 12 reps, not
bs I normally do 5x13 unless I'm doing a superset.
supersetting 2 ab exercises.

rst weight (in light yellow boxes) and the % increase

te weeks 2-4). OR do it manually.

-------------------up set of the 1st week (3x5 work sets) was a little too
s are 40%, 47%, 55% of your 90% max. (The other
ill 40,50,60% for warmup.)
--------------------

irst 4 weeks):
eved" & "Weight used". This is used to calculate your
l the other numbers.

up set of the 1st week (3x5 work sets) was a little too
s are 40%, 47%, 55% of your 90% max. (The other
ill 40,50,60% for warmup.)
--------------------

irst 4 weeks):
eved" & "Weight used". This is used to calculate your
l the other numbers.

1RM" area. BECAUSE, if your true 1RM is 200x1 and

hieved area, it will calculate it incorrectly.

ise are "warmups". The last set rep number is grey

d. The greyed number is minimum you should shoot
r.

7 TABs:
xercises and 10lbs for lower. These are the numbers
alculate your numbers.

ce if you need to reset the program. These numbers

vious cycle. You should not need to enter new maxes
assistance initial weights like tab 1 however)

the "Training Max" since this is the number used for

s/work sets.

understandable,
vis
ngthtraining.com

pies from the

ant to change it

m the previous tab

alculations (They
ing any problems

s tab

Week 1
Weight
Reps
40
5
50
5
55
3
60
5
70
5
80
10
40
5x15
40
5x10

O
H

Day 1

P
re
ss

Exercise

lif
D
ea
d

Day 2
Day 3

B
en
ch

GMornings
Hanging Legs

S
q

Day 4

u
at

DB Bench Press
DB Row

Leg Press
Leg Curl

336821879.xlsx

Week 3
Weight
40
50
55
70
80
90
55
55

80
95
115
125
145
165
20

5
5
3
5
5
6
5x12
5x10

80
95
115
135
155
175
20
0

5
5
3
3
3
6
5x12
5x10

80
95
115
145
165
185
20
0

55
70
85
90
105
120
15
15

5
5
3
5
5
10
5x15
5x10

55
70
85
95
110
125
20
20

5
5
3
3
3
8
5x15
5x10

55
70
85
100
115
130
20
20

75
90
110
120
140
155
60
20

5
5
3
5
5
10
5x15
5x10

75
90
110
130
150
165
80
20

5
5
3
3
3
6
5x15
5x10

75
90
110
140
160
175
100
20

Dips
Chin-Ups

Week 2
Weight
Reps
40
5
50
5
55
3
65
3
75
3
85
8
55
5x15
55
5x10

Cycle 1

Week 3
Reps
5
5
3
5
3
6
5x15
5x10

Week 4 - DELOAD
Weight Reps
40
5
50
5
55
3
40
5
50
5
55
5
110
5x15
110
5x10

5
5
3
5
3
5
5x12
5x10

80
95
115
80
95
115
15
0

5
5
3
5
5
5
5x12
5x6

5
5
3
5
3
7
5x15
5x10

55
70
85
55
70
85
12
12

5
5
3
5
5
5
5x15
5x10

5
5
3
5
3

75
90
110
75
90
110
60
10

5
5
3
5
5
5
5x15
5x10

1
5x15
5x10

336821879.xlsx

Cycle 1

Week 1
Weight
Reps
40
5
45
5
55
3
65
5
75
5
85
9
55
5x15
55
5x12

O
H

Day 1

P
re
ss

Exercise

lif
D
ea
d

Day 2
Day 3

B
en
ch

GMornings
Hanging Legs

S
q

Day 4

u
at

DB Bench Press
DB Row

Week 3
Weight
Reps
40
5
50
5
60
3
75
5
85
3
95
7
50
5x15
55
5x12

5
5
3
5
5
7
5x12
X

81
100
120
130
155
185
20
0

5
5
3
3
3
7
5x12
5x10

81
100
120
130
155
195
30
0

5
5
3
5
3
7
5x12
5x10

55
65
80
90
105
120
15
15

5
5
3
5
5
130*8
5x15
5x10

55
70
85
100
115
125
15
20

5
5
3
3
3
8 (130)
5x15
5x10

55
70
85
105
120
135
20
25

5
5
3
5
3
8
5x15
5x10

75
90
105
125
145
165
100
25

5
5
3
5
5
10
5x15
5x10

75
95
115
135
155
175
100
25

5
5
3
3
3
8
5x15
5x10

75
95
115
145
165
185
140
30

5
5
3
5
3
8
5x15
5x10

Err:509

Leg Press
Leg Curl

2
Reps
5
5
3
3
3
8
5x15
5x12

80
95
110
130
155
175
25
0

Dips
Chin-Ups

Week
Weight
40
50
60
70
80
90
55
55

336821879.xlsx

Cycle 2

Week 4 - DELOAD
Weight
Reps
40
5
50
5
60
3
40
5
50
5
60
5
100
5x15
110
5x12
81
100
120
81
100
120
20
0

5
5
3
5
5
5
5x12
5x10

55
70
85
55
70
85
12
15

5
5
3
5
5
5
5x15
5x10

75
95
115
75
95
115
100
25

5
5
3
5
5
5
5x15
5x10

336821879.xlsx

Cycle 2

Week 1
Weight
Reps
40
5
50
5
55
3
65
5
80
5
90
9
45
5x15
50
5x10

O
H

Day 1

P
re
ss

Exercise

lif
D
ea
d

Day 2

B
en
ch

Day 3

GMornings
Hanging Legs
Plank

u
at
S
q

Day 4

DB Bench Press
DB Row

Week 3
Weight
Reps
40
5
50
5
60
3
80
5
90
3
100
5
45
5x15
50
5x10

5
5
3
5
5
8
5x12
5x10

85
105
130
140
160
190
30
0

5
5
3
3
3
9
5x12
5x10

85
105
130
140
160
205
40
0

5
5
3
5
3
6
5x12
5x10

60
70
80
95
110
125
20
25

5
5
3
5
5
11
5x15
5x10

60
75
90
100
115
130
20
25

5
5
3
3
3
12
5x15
5x10

60
75
90
110
125
140
20
25

5
5
3
5
3
8
5x15
5x10

80
95
110
130
150
170
160
30
40

5
5
3
5
5
12
5x15
5x10
3x5

80
100
120
140
160
180
180
30
40

5
5
3
3
3
11
5x15
5x10
3x5

80
100
120
150
170
190
180
35

5
5
3
5
3
8
5x15
5x10

Err:509

Leg Press
Leg Curl
Kneeling Crunch

2
Reps
5
5
3
3
3
8
5x15
5x10

85
100
115
140
160
180
30
0

Dips
Chin-Ups

Week
Weight
40
50
60
75
85
95
45
50

336821879.xlsx

Cycle 3

Week 4 - DELOAD
Weight
Reps
40
5
50
5
60
3
40
5
50
5
60
5
90
5x15
95
5x10
85
105
130
85
105
130
20
0

5
5
3
5
5
5
5x12
5x10

60
75
90
60
75
90
12
15

5
5
3
5
5
5
5x15
5x10

80
100
120
80
100
120
100
20

5
5
3
5
5
5
5x15
5x10

336821879.xlsx

Cycle 3

Week 1
Weight
Reps
45
5
50
5
60
3
70
5
80
5
90
11
45
5x15
50
5x10
50
3x5
90
5
105
5
120
3
145
5
165
5
190
4
40
5x12
0
5x10

O
H

Day 1

P
re
ss

Exercise

Day 2

D
ea
d

lif

Dips
Chin-Ups
Kneeling Crunch

Day 3

B
en
ch

GMornings
Hanging Legs
Plank

S
q

Day 4

u
at

DB Bench Press
DB Row
Kneeling Crunch

5
5
3
5
5
13
5x15
5x10
3x5
5
5
3
5
5
15
5x15
5x10

60
75
90
105
120
135
20
25
60
85
105
125
150
170
190
200
40

2
Reps
5
5
3
3
3
10
5x15
5x10
3x5
5
5
3
3
3
4
5x12
5x10

5
5
3
3
3
12
5x15
5x10
3x5
5
5
3
3
3
8
5x15
5x10

Week 3
Weight
Reps
45
5
55
5
65
3
80
5
90
3
105
5
45
5x15
50
5x10
60
3x5
90
5
110
5
135
3
145
5
165
3
210
4
40
5x12
0
5x10

60
75
90
115
130
145
20
25
60
85
105
125
160
180
200
200
40

5
5
3
5
3
5
5x15
5x10
3x5
5
5
3
5
3
7
5x15
5x10

Err:509

Leg Press
Leg Curl
Plank

60
70
85
100
115
130
20
25
50
85
100
115
135
160
180
180
35

Week
Weight
45
55
65
75
85
95
45
50
60
90
110
135
145
165
200
40
0

336821879.xlsx

Cycle 4

Week 4 - DELOAD
Weight
Reps
45
5
55
5
65
3
45
5
55
5
65
5
90
5x15
95
5x10
30
3x5
90
5
110
5
135
3
90
5
110
5
135
5
20
5x12
0
5x10

60
75
90
60
75
90
12
15
30
85
105
125
85
105
125
120
20

5
5
3
5
5
5
5x15
5x10
3x5
5
5
3
5
5
5
5x15
5x10

336821879.xlsx

Cycle 4

Week 1
Weight
Reps
45
5
55
5
60
3
75
5
85
5
95
10
45
5x15
50
5x10
60
3x5
90
5
110
5
125
3
150
5
175
5
195
4
40
5x12
0
5x10

O
H

Day 1

P
re
ss

Exercise

Day 2

D
ea
d

lif

Dips
Chin-Ups
Kneeling Crunch

Day 3

B
en
ch

GMornings
Hanging Legs
Plank

S
q

Day 4

u
at

DB Bench Press
DB Row
Kneeling Crunch

5
5
3
5
5
10
5x15
5x10
3x5
5
5
3
5
5
7
5x15
5x10

60
75
95
110
125
140
20
25
60
90
110
130
155
175
200
200
40

2
Reps
5
5
3
3
3
7
5x15
5x10
3x5
5
5
3
3
3
5
5x12
5x10

5
5
3
3
3
8
5x15
5x10
3x5
5
5
3
3
3
4
5x15
5x10

Week 3
Weight
Reps
45
5
55
5
70
3
85
5
95
3
105
4
45
5x15
50
5x10
60
3x5
90
5
115
5
140
3
150
5
175
3
220
4
40
5x12
0
5x10

60
75
95
115
130
145
20
25
60
90
110
130
165
185
210
200
40

5
5
3
5
3
6
5x15
5x10
3x5
5
5
3
5
3
4
5x15
5x10

Err:509

Leg Press
Leg Curl
Plank

60
75
85
100
115
130
20
25
60
90
105
120
145
165
185
200
40

Week
Weight
45
55
70
80
90
100
45
50
60
90
115
140
150
175
210
40
0

336821879.xlsx

Cycle 5

Week 4 - DELOAD
Weight
Reps
45
5
55
5
70
3
45
5
55
5
70
5
90
5x15
95
5x10
30
3x5
90
5
115
5
140
3
90
5
115
5
140
5
20
5x12
0
5x10

60
75
95
60
75
95
12
15
30
90
110
130
90
110
130
120
20

5
5
3
5
5
5
5x15
5x10
3x5
5
5
3
5
5
5
5x15
5x10

336821879.xlsx

Cycle 5

Week 1
Weight
Reps
45
5
55
5
65
3
75
5
90
5
100
6
45
5x15
50
5x10
70
3x5
95
5
115
5
130
3
155
5
180
5
205
5
45
5x12
0
5x10

O
H

Day 1

P
re
ss

Exercise

Day 2

D
ea
d

lif

Dips
Chin-Ups
Kneeling Crunch

Day 3

B
en
ch

GMornings
Hanging Legs
Plank

S
q

Day 4

u
at

DB Bench Press
DB Row
Kneeling Crunch

5
5
3
5
5
5x15
5x10
3x5
5
5
3
5
5
5x15
5x10

65
80
95
110
125
145
20
25
70
90
115
140
160
185
205
200
40

2
Reps
5
5
3
3
3
5x15
5x10
3x5
5
5
3
3
3
5x12
5x10

5
5
3
3
3
5x15
5x10
3x5
5
5
3
3
3
5x15
5x10

Week 3
Weight
Reps
45
5
60
5
70
3
90
5
100
3
110
45
5x15
50
5x10
70
3x5
95
5
120
5
145
3
155
5
180
3
230
45
5x12
0
5x10

65
80
95
120
135
150
20
25
70
90
115
140
170
195
220
200
40

5
5
3
5
3
5x15
5x10
3x5
5
5
3
5
3
5x15
5x10

Err:509

Leg Press
Leg Curl
Plank

65
75
90
105
120
135
20
25
70
90
110
125
150
170
195
200
40

Week
Weight
45
60
70
80
95
105
45
50
70
95
120
145
155
180
215
45
0

336821879.xlsx

Cycle 6 - Abdandoned

Week 4 - DELOAD
Weight
Reps
45
5
60
5
70
3
45
5
60
5
70
5
90
5x15
95
5x10
35
3x5
95
5
120
5
145
3
95
5
120
5
145
5
25
5x12
0
5x10

65
80
95
65
80
95
12
15
35
90
115
140
90
115
140
120
20

5
5
3
5
5
5
5x15
5x10
3x5
5
5
3
5
5
5
5x15
5x10

336821879.xlsx

Cycle 6 - Abdandoned

Week 1
Weight
Reps
45
5
50
5
60
3
70
5
80
5
90
45
5x15
50
5x10
60
3x5
90
5
105
5
120
3
145
5
165
5
190
45
5x12
0
5x10

O
H

Day 1

P
re
ss

Exercise

Day 2

D
ea
d

lif

Dips
Chin-Ups
Kneeling Crunch

Day 3

B
en
ch

GMornings
Hanging Legs
Plank

S
q

Day 4

u
at

DB Bench Press
DB Row
Kneeling Crunch

5
5
3
5
5
5x15
5x10
3x5
5
5
3
5
5
4
5x15
5x10

60
75
90
105
120
135
20
25
60
85
105
125
150
170
190
200
40

2
Reps
5
5
3
3
3
5
5x15
5x10
3x5
5
5
3
3
3
3
5x12
5x10

5
5
3
3
3
5
5x15
5x10
3x5
5
5
3
3
3
3
5x15
5x10

Week 3
Weight
Reps
45
5
55
5
65
3
80
5
90
3
105
5 (100)
45
5x15
50
5x10
60
3x5
90
5
110
5
135
3
145
5
165
3
210
3
45
5x12
0
5x10

60
75
90
115
130
145
20
25
60
85
105
125
160
180
200
200
40

5
5
3
5
3
4
5x15
5x10
3x5
5
5
3
5
3
1
5x15
5x10

Err:509

Leg Press
Leg Curl
Plank

60
70
85
100
115
130
20
25
60
85
100
115
135
160
180
180
35

Week
Weight
45
55
65
75
85
95
45
50
60
90
110
135
145
165
200
45
0

336821879.xlsx

Cycle 6

Week 4 - DELOAD
Weight
Reps
45
5
55
5
65
3
45
5
55
5
65
5
90
5x15
95
5x10
35
3x5
90
5
110
5
135
3
90
5
110
5
135
5
25
5x12
0
5x10

60
75
90
60
75
90
12
15
35
85
105
125
85
105
125
120
20

5
5
3
5
5
5
5x15
5x10
3x5
5
5
3
5
5
5
5x15
5x10

336821879.xlsx

Cycle 6

Week 1
Weight
Reps
45
5
55
5
60
3
75
5
85
5
95
5
50
5x15
55
5x10
60
3x5
90
5
110
5
125
3
150
5
175
5
195
5
45
5x12
0
5x10

O
H

Day 1

P
re
ss

Exercise

Day 2

D
ea
d

lif

Dips
Chin-Ups
Kneeling Crunch

Day 3

B
en
ch

GMornings
Hanging Legs
Plank

S
q

Day 4

u
at

DB Bench Press
DB Row
Kneeling Crunch

5
5
3
5
5
8
5x15
5x10
3x5
5
5
3
5
5
0
5x15
5x10

60
75
95
110
125
140
20
25
60
90
110
130
155
175
200
200
40

2
Reps
5
5
3
3
3
5x15
5x10
3x5
5
5
3
3
3
5x12
5x10

5
5
3
3
3
5x15
5x10
3x5
5
5
3
3
3
5x15
5x10

Week 3
Weight
Reps
45
5
55
5
70
3
85
5
95
3
105
50
5x15
55
5x10
60
3x5
90
5
115
5
140
3
150
5
175
3
220
45
5x12
0
5x10

60
75
95
115
130
145
20
25
60
90
110
130
165
185
210
200
40

5
5
3
5
3
4
5x15
5x10
3x5
5
5
3
5
3
5x15
5x10

Err:509

Leg Press
Leg Curl
Plank

60
75
85
100
115
130
20
25
60
90
105
120
145
165
185
200
40

Week
Weight
45
55
70
80
90
100
50
55
60
90
115
140
150
175
210
45
0

336821879.xlsx

Cycle 7 - Abandoned

Week 4 - DELOAD
Weight
Reps
45
5
55
5
70
3
45
5
55
5
70
5
90
5x15
95
5x10
35
3x5
90
5
115
5
140
3
90
5
115
5
140
5
25
5x12
0
5x10

60
75
95
60
75
95
12
15
35
90
110
130
90
110
130
120
20

5
5
3
5
5
5
5x15
5x10
3x5
5
5
3
5
5
5
5x15
5x10

336821879.xlsx

Cycle 7 - Abandoned

Week 1
Weight
Reps
45
5
50
5
60
3
70
5
80
5
90
8

H
O

Day 1

P
re
ss

Exercise

Dips
Bench

D
ea
d

Day 2

lif

Pull-Ups
Lat Pull-Downs
Kneeling Crunch

Gmornings
Squats

B
en
ch
DB Bench Press
OHP Press
Lat Pull-Downs
Kneeling Crunch

S
q

Day 4

u
at

Day 3

Hanging Legs
Russian Twist
Plank

Leg Press
Deadlift
Leg Curl
Weighted Sit-Ups

336821879.xlsx

Week 2
Weight
Reps
45
5
55
5
65
3
75
3
85
3
95
3

Week 3
Weight
Reps
45
5
55
5
65
3
80
5
90
3
105
3

55

5x15

45

5x10

70

5x10

60
50
90
105
120
145
165
190

5x10
3x5
5
5
3
5
5
5

75
50
90
110
135
155
175
200

5x10
3x5
5
5
3
3
3
3

75
50
90
110
135
165
190
210

5x10
3x5
5
5
3
5
3
5

45

5x12

65

5x10

95

5x10

5x10

5x10

5x10

60
70
85
100
115
130

5
5
3
5
5
5

60
75
90
105
120
135

5
5
3
3
3
5

60
75
90
115
130
145

5
5
3
5
3
5

20
25
50
85
100
115
135
160
180

5x15
5x10
3x5
5
5
3
5
5
5

30
60
50
85
105
125
150
170
190

5x10
5x10
3x5
5
5
3
3
3
3

50
60
50
85
105
125
160
180
200

5x10
5x10
3x5
5
5
3
5
3
3

200

5x15

65

5x10

100

5x10

40

5x10

5x10

5x10

Cycle 7 (W2 BBB)

Plank

336821879.xlsx

Cycle 7 (W2 BBB)

Week 4 - DELOAD
Weight
Reps
45
5
55
5
65
3
45
5
55
5
65
5
90

5x15

75
50
90
110
135
90
110
135

5x10
3x5
5
5
3
5
5
5

125

5x12

5x10

60
75
90
60
75
90

5
5
3
5
5
5

65
60
50
85
105
125
85
105
125

5x15
5x10
3x5
5
5
3
5
5
5

135

5x15

5x10

336821879.xlsx

Cycle 7 (W2 BBB)

336821879.xlsx

Cycle 7 (W2 BBB)

Week 1
Weight
Reps
45
5
55
5
60
3
75
5
85
5
95
5

P
re
ss
H
O

Day 1

Exercise

D
ea
d

Day 2

lif

Bench
Lat Pull-Downs
Kneeling Crunch

B
en
ch

Day 3

Squats
Russian Twist
Plank

S
q

Day 4

u
at

OHP Press
Rows
Kneeling Crunch

Deadlift
Weighted Sit-Ups
Plank

336821879.xlsx

Week 2
Weight
Reps
45
5
55
5
70
3
80
3
90
3
100
3

Week 3
Weight
Reps
45
5
55
5
70
3
85
5
95
3
105
3

95
70
63
90
110
125
150
175
195
130
6

5x15
5x10
3x5
5
5
3
5
5
5
5x10
5x10

95
70
63
90
115
140
160
185
210
130
6

5x10
5x10
3x5
5
5
3
3
3
3
5x10
5x10

95
70
63
90
115
140
175
195
220
130
6

5x10
5x10
3x5
5
5
3
5
3
3
5x10
5x10

60
75
85
100
115
130

5
5
3
5
5
5

60
75
95
110
125
140

5
5
3
3
3
3

60
75
95
115
130
145

5
5
3
5
3
4

70
55
63
90
105
120
145
165
185

5x10
5x10
3x5
5
5
3
5
5
5

70
55
63
90
110
130
155
175
200

5x10
5x10
3x5
5
5
3
3
3
3

70
55
63
90
110
130
165
185
210

5x10
5x10
3x5
5
5
3
5
3
3

140
6

5x10
5x10

140
6

5x10
5x10

140
6

5x10
5x10

Cycle 8 (BBB)

Week 4 - DELOAD
Weight
Reps
45
5
55
5
70
3
45
5
55
5
70
5
95
70
50
90
115
140
90
115
140
130
6

5x10
5x10
3x5
5
5
3
5
5
5
5x10
5x10

60
75
95
60
75
95

5
5
3
5
5
5

70

5x15
5x10
3x5
5
5
3
5
5

63
90
110
130
90
110
130
140
6

5x10
5x10

336821879.xlsx

Cycle 8 (BBB)

Week 1
Weight
Reps
45
5
55
5
65
3
75
5
90
5
100
5

H
O
Bench
Lat Pull-Downs
Kneeling Crunch
Knee Raise

Day 2

D
ea
d

lif

Day 1

P
re
ss

Exercise

Day 3

B
en
ch

Squats
Russian Twist
Plank

OHP Press
Rows

S
q

Day 4

u
at

Kneeling Crunch
Weighted Sit-Up
Knee Raise

Deadlift
Weighted Sit-Ups
Plank

336821879.xlsx

Week 2
Weight
Reps
45
5
60
5
70
3
80
3
95
3
105
3

Week 3
Weight
Reps
45
5
60
5
70
3
90
5
100
3
110
3

95
70
68
0
95
115
130
155
180
205
140
6

5x15
5x10
3x5
3x5
5
5
3
5
5
5
5x10
5x10

95
70
68
0
95
120
145
170
190
215
140
6

5x10
5x10
3x5
3x5
5
5
3
3
3
3
5x10
5x10

95
70
68
0
95
120
145
180
205
230
140
6

5x10
5x10
3x5
3x5
5
5
3
5
3
2
5x10
5x10

65
75
90
105
120
135

5
5
3
5
5
5

65
80
95
110
125
145

5
5
3
3
3
4

65
80
95
120
135
150

5
5
3
5
3
3

70
55
68

5x10
5x10

70
55

5x10
5x10

70
55

5x10
5x10

0
90
110
125
150
170
195

3x5
3x5
5
5
3
5
5
5

25
0
90
115
140
160
185
205

3x5
3x5
5
5
3
3
3
3

25
0
90
115
140
170
195
220

3x5
3x5
5
5
3
5
3
1

145
6

5x10
5x10

145
6

5x10
5x10

145
6

5x10
5x10

Cycle 9 (BBB)

Week 4 - DELOAD
Weight
Reps
45
5
60
5
70
3
45
5
60
5
70
5
95
70
68
0
95
120
145
95
120
145
140
6

5x10
5x10
3x5
3x5
5
5
3
5
5
5
5x10
5x10

65
80
95
65
80
95

5
5
3
5
5
5

70
55

5x15
5x10

25
0
90
115
140
90
115
140

3x5
3x5
5
5
3
5
5

145
6

5x10
5x10

336821879.xlsx

Cycle 9 (BBB)

Week 1
Weight
Reps
50
5
55
5
65
3
80
5
90
5
105
3

H
O
Bench
Lat Pull-Downs
Kneeling Crunch
Knee Raise

Day 2

D
ea
d

lif

Day 1

P
re
ss

Exercise

B
en
ch

Day 3

Squats
Russian Twist
Plank

OHP Press
Rows

S
q

Day 4

u
at

Weighted Sit-Up
Knee Raise

Deadlift
Weighted Sit-Ups
Plank

336821879.xlsx

Week 2
Weight
Reps
50
5
60
5
75
3
85
3
95
3
110
4

Week 3
Weight
Reps
50
5
60
5
75
3
90
5
105
3
115
2

100
85
70
0
100
115
135
160
185
210
120
6

5x15
5x10
3x5
3x5
5
5
3
5
5
5
5x10
5x10

100
70
70
0
100
125
150
175
200
225
120
6

5x10
5x10
3x5
3x5
5
5
3
3
3
4
5x10
5x10

100
70
70
0
100
125
150
185
210
235
120
6

5x10
5x10
3x5
3x5
5
5
3
5
3
3
5x10
5x10

65
75
90
105
125
140

5
5
3
5
5
5

65
80
100
115
130
145

5
5
3
3
3
5 (150)

65
80
100
125
140
155

5
5
3
5
3
5

60
55

5x10
5x10

60
55

5x10
5x10

60
55

5x10
5x10

25
0
95
110
130
155
180
200

3x5
3x5
5
5
3
5
5
5

25
0
95
120
145
165
190
215

3x5
3x5
5
5
3
3
3
1

25
0
95
120
145
180
200
225

3x5
3x5
5
5
3
5
3
X

150
6

5x10
5x10

150
6

5x10
5x10

150
6

5x10
5x10

Cycle 10 (BBB)

Week 4 - DELOAD
Weight
Reps
50
5
60
5
75
3
50
5
60
5
75
5
100
70
70
0
100
125
150
100
125
150
120
6

5x10
5x10
3x5
3x5
5
5
3
5
5
5
5x10
5x10

65
80
100
65
80
100

5
5
3
5
5
5

60
55

5x15
5x10

25
0
95
120
145
95
120
145

3x5
3x5
5
5
3
5
5

150
6

5x10
5x10

336821879.xlsx

Cycle 10 (BBB)

P
re
ss

Week 1
Weight
Reps
45
5
50
5
60
3
70
5
85
5
95
8
95
5
110
5
130
3
150
5
175
5
200
6

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

65
75
90
105
125
140
75
90
105
125
145
165

5
5
3
5
5
7
5
5
3
5
5
9

Week 2
Weight
Reps
45
5
55
5
65
3
75
3
90
3
100
6
95
5
115
5
140
3
165
3
185
3
210
6 (205)

65
80
100
115
130
145
75
95
115
135
155
175

5
5
3
3
3
6 (150)
5
5
3
3
3
8

Week 3
Weight
Reps
45
5
55
5
65
3
85
5
95
3
105
6
95
5
115
5
140
3
175
5
200
3
220
6

65
80
100
125
140
155
75
95
115
145
165
185

5
5
3
5
3
5
5
5
3
5
3
8

Cycle 11

Week 4 - DELOAD
Weight
Reps
45
5
55
5
65
3
45
5
55
5
65
5
95
5
115
5
140
3
95
5
115
5
140
5

65
80
100
65
80
100
75
95
115
75
95
115

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 11

P
re
ss

Week 1
Weight
Reps
45
5
55
5
65
3
75
5
85
5
100
7
95
5
115
5
135
3
155
5
180
5
205
8

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

65
80
95
110
125
145
80
95
110
130
150
170

5
5
3
5
5
7
5
5
3
5
5
10

Week 2
Weight
Reps
45
5
55
5
70
3
80
3
90
3
105
6
95
5
120
5
145
3
170
3
195
3
215
7 (220 (210?))

65
85
100
120
135
150
80
100
120
140
160
180

5
5
3
3
3
5
5
5
3
3
3
8

Week 3
Weight
Reps
45
5
55
5
70
3
85
5
100
3
110
6
95
5
120
5
145
3
180
5
205
3
230
6

65
85
100
125
145
160
80
100
120
150
170
190

5
5
3
5
3
4
5
5
3
5
3
7

Cycle 12

Week 4 - DELOAD
Weight
Reps
45
5
55
5
70
3
45
5
55
5
70
5
95
5
120
5
145
3
95
5
120
5
145
5

65
85
100
65
85
100
80
100
120
80
100
120

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 12

P
re
ss

Week 1
Weight
Reps
50
5
55
5
65
3
80
5
90
5
100
9
100
5
120
5
140
3
165
5
190
5
215
7

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

70
80
95
110
130
145
85
100
115
135
160
180

5
5
3
5
5
6
5
5
3
5
5
11

Week 2
Weight
Reps
50
5
60
5
70
3
85
3
95
3
105
6 (110)
100
5
125
5
150
3
175
3
200
3
225
7

70
85
105
120
140
155
85
105
125
150
170
190

5
5
3
3
3
4
5
5
3
3
3
10

Week 3
Weight
Reps
50
5
60
5
70
3
90
5
100
3
115
4
100
5
125
5
150
3
190
5
215
3
240
3

70
85
105
130
145
165
85
105
125
160
180
200

5
5
3
5
3
2
5
5
3
5
3
8

Cycle 13

Week 4 - DELOAD
Weight
Reps
50
5
60
5
70
3
50
5
60
5
70
5
100
5
125
5
150
3
100
5
125
5
150
5

70
85
105
70
85
105
85
105
125
85
105
125

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 13

P
re
ss

Week 1
Weight
Reps
50
5
60
5
70
3
80
5
95
5
105
5
105
5
120
5
145
3
170
5
195
5
220
5

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

65
75
85
105
120
135
90
105
120
145
165
185

5
5
3
5
5
10
5
5
3
5
5
10 (190)

Week 2
Weight
Reps
50
5
60
5
75
3
85
3
100
3
110
5
105
5
130
5
155
3
180
3
210
3
235
3

65
80
95
110
125
145
90
110
130
155
175
200

5
5
3
3
3
7
5
5
3
3
3
3

Week 3
Weight
Reps
50
5
60
5
75
3
95
5
105
3
120
3
105
5
130
5
155
3
195
5
220
3
245
2

65
80
95
120
135
150
90
110
130
165
185
210

5
5
3
5
3
5
5
5
3
5
3
3

Cycle 14

Week 4 - DELOAD
Weight
Reps
50
5
60
5
75
3
50
5
60
5
75
5
105
5
130
5
155
3
105
5
130
5
155
5

65
80
95
65
80
95
90
110
130
90
110
130

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 14

P
re
ss

Week 1
Weight
Reps
50
5
60
5
70
3
85
5
95
5
110
2
105
5
125
5
150
3
175
5
200
5
230
5

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

65
75
90
105
120
140
90
110
125
150
170
195

5
5
3
5
5
9
5
5
3
5
5
6

Week 2
Weight
Reps
50
5
65
5
75
3
90
3
105
3
115
3
105
5
135
5
160
3
190
3
215
3
240
2

65
80
100
115
130
145
90
115
140
160
185
205

5
5
3
3
3
5 (150)
5
5
3
3
3
4

Week 3
Weight
Reps
50
5
65
5
75
3
95
5
110
3
120
3 (125)
105
5
135
5
160
3
200
5
230
3
255
1

65
80
100
120
140
155
90
115
140
170
195
220

5
5
3
5
3
3 (160)
5
5
3
5
3
2

Cycle 15

Week 4 - DELOAD
Weight
Reps
50
5
65
5
75
3
50
5
65
5
75
5
105
5
135
5
160
3
105
135
160

65
80
100
65
80
100
90
115
140
90
115
140

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 15

P
re
ss

Week 1
Weight
Reps
55
5
60
5
75
3
85
5
100
5
115
4
110
5
130
5
155
3
180
5
210
5
235
4

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

65
80
90
110
125
140
95
110
130
155
180
205

5
5
3
5
5
7
5
5
3
5
5
4

Week 2
Weight
Reps
55
5
65
5
80
3
95
3
105
3
120
0 (125)
110
5
140
5
165
3
195
3
220
3
250
3

65
85
100
115
135
150
95
120
145
165
190
215

5
5
3
3
3
5
5
5
3
3
3
3

Week 3
Weight
Reps
55
5
65
5
80
3
100
5
115
3
125
2 (130)
110
5
140
5
165
3
210
5
235
3
265
1

65
85
100
125
140
160
95
120
145
180
205
225

5
5
3
5
3
4
5
5
3
5
3
1

Cycle 16

Week 4 - DELOAD
Weight
Reps
55
5
65
5
80
3
55
5
65
5
80
5
110
5
140
5
165
3
110
5
140
5
165
5

65
85
100
65
85
100
95
120
145
95
120
145

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 16

P
re
ss

Week 1
Weight
Reps
55
5
60
5
75
3
85
5
100
5
115
5
115
5
135
5
160
3
185
5
215
5
245
1

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

70
80
95
110
130
145
95
110
130
155
180
205

5
5
3
5
5
5 (150)
5
5
3
5
5
4

Week 2
Weight
Reps
55
5
65
5
80
3
95
3
105
3
120
3
115
5
145
5
170
3
200
3
230
3
260
1

70
85
105
120
140
155
95
120
145
165
190
215

5
5
3
3
3
3
5
5
3
3
3
3

Week 3
Weight
Reps
55
5
65
5
80
3
100
5
115
3
125
2
115
5
145
5
170
3
215
5
245
3
270
1

70
85
105
130
145
165
95
120
145
180
205
225

5
5
3
5
3
3
5
5
3
5
3
1

Cycle 17

Week 4 - DELOAD
Weight
Reps
55
5
65
5
80
3
55
5
65
5
80
5
115
5
145
5
170
3
115
5
145
5
170
5

70
85
105
70
85
105
95
120
145
95
120
145

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 17

P
re
ss

Week 1
Weight
Reps
55
5
65
5
75
3
90
5
105
5
115
6
120
5
140
5
165
3
190
5
220
5
250
5

t
lif
u
at

B
en
ch
S
q

D
ea
d

Day 3
Day 4

Day 2

Day 1

Exercise

336821879.xlsx

70
85
95
115
130
150
100
115
135
160
185
210

5
5
3
5
5
6
5
5
3
5
5
3

Week 2
Weight
Reps
55
5
70
5
80
3
95
3
110
3
125
1
120
5
150
5
175
3
205
3
235
3
265
3

70
90
105
125
140
160
100
125
150
175
200
225

5
5
3
3
3
4
5
5
3
3
3
3

Week 3
Weight
Reps
55
5
70
5
80
3
105
5
115
3
130
0
120
5
150
5
175
3
220
5
250
3 (2)
280
0

70
90
105
130
150
170
100
125
150
185
210
235

5
5
3
5
3
2
5
5
3
5
3
1

Cycle 18

Week 4 - DELOAD
Weight
Reps
55
5
70
5
80
3
55
5
70
5
80
5
120
5
150
5
175
3
120
5
150
5
175
5

70
90
105
70
90
105
100
125
150
100
125
150

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 18

P
re
ss

Week 1
Weight
Reps
50
5
60
5
70
3
80
5
95
5
105
105
5
125
5
145
3
170
5
195
5
225

t
lif
D
ea
d

u
at

B
en
ch
S
q

Day 4

Day 3

Day 2

Day 1

Exercise

336821879.xlsx

70
85
100
120
135
155
90
105
125
145
165
190

5
5
3
5
5
5
5
3
5
5

Week 2
Weight
Reps
50
5
60
5
75
3
85
3
100
3
110
105
5
130
5
155
3
185
3
210
3
235

70
90
110
125
145
165
90
110
135
155
180
200

5
5
3
3
3
5
5
3
3
3

Week 3
Weight
Reps
50
5
60
5
75
3
95
5
105
3
120
105
5
130
5
155
3
195
5
225
3
250

70
90
110
135
155
170
90
110
135
165
190
210

5
5
3
5
3
5
5
3
5
3

Cycle 19

Week 4 - DELOAD
Weight
Reps
50
5
60
5
75
3
50
5
60
5
75
5
105
5
130
5
155
3
105
5
130
5
155
5

70
90
110
70
90
110
90
110
135
90
110
135

5
5
3
5
5
5
5
5
3
5
5
5

336821879.xlsx

Cycle 19