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Lets Begin:
Others:
Enter your 1RM's
Enter your 1RM's
Squat
100
Front Squat
Bench
100
Deadlift
100
Overhead
100
100
History
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift
Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift
Old 1RM's
Old 1RM's
Old 1RM's
Old 1RM's
Old 1RM's
Old 1RM's
ory
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Old 1RM's
Squat
Bench
Deadlift
Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift
Cycle From
New 1RM's
Squat
Bench
Deadlift
Week1-6 vs Week 6-12
New 1RM's
Squat
Bench
Deadlift
Overall
New 1RM's
Squat
Bench
Deadlift
Cutting
Bulking
Lets Begin:
Enter your stats
Body Weight (lbs.)
162
Body Fat %
12.2%
Activity Level
1.6
Fat Loss Per Week
0.00
Muscle+ Per Month
1.5
Calculate your Body Fat % Here
Diet Information
BMR
TDEE
TDEE on Goal Cut
TDEE on Goal Bulk
1764
2822
2822
3121
1.2
1.375
1.55
1.725
1.9
What's my Ma
Protein C
Protein B
Fat Cut
Fat Bulk
Carb
Note: Dont pick a ra
Macro Information
Protein
Fats on Bulk
Fats on Cut
Carbs on Bulk
Carbs on Cut
m I looking at?
Meso A
Week 1
T1
T2
T3
Day 1
Bench Press
Work up to 10RM
3x6+
Day 2
Int.
Wt. Squat
Work up to 10RM
70.0% 70 3x6+
RM:
AMRAP:
Previous RM:
Close Grip Bench Press
4x10
50.0%
2H Machine Row
3x15
One Arm Cable Row
3x15
DB Standing OHP
3x20
V-Grip Lat Pull Down
3x20
1H The Gauntlet*
3x20
Int.
70.0%
RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
50 4x10
50.0%
Single Leg Press
3x15
Leg Curl
3x15
Abductor/Adductors
3x20
Cable Lat Raise
3x20
Face Pull
3x20
Wt.
70
50
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 10RM
3x6+
Day 5
Int.
Wt. Front Squat
Work up to 10RM
70.0% 70 3x6+
RM:
AMRAP:
Previous RM:
Incline Bench
4x10
50.0%
2H Machine Row
3x15
One Arm Cable Row
3x15
DB Bench Press
3x20
Pull Ups
3x20
2H The Gauntlet*
3x20
RM:
AMRAP:
Previous RM:
Squat
50 4x10
RDL
3x15
Leg Curl
3x15
Hypers
3x20
Cable Lat Raise
3x20
Face Pull
3x20
Day 6
Int.
70.0%
50.0%
Wt.
70
50
Day 7
Int.
Wt.
Int.
Wt.
Meso A
Week 2
T1
T2
T3
Day 1
Bench Press
Work up to 8RM
3x5+
Day 2
Int.
Wt. Squat
Work up to 8RM
75.0% 75 3x5+
RM:
AMRAP:
Previous RM:
Close Grip Bench Press
4x8
60.0%
2H Machine Row
3x12
One Arm Cable Row
3x12
DB Standing OHP
3x18
V-Grip Lat Pull Down
3x18
1H The Gauntlet*
3x18
Int.
75.0%
RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
60 4x8
60.0%
Single Leg Press
3x12
Leg Curl
3x12
Abductor/Adductors
3x18
Cable Lat Raise
3x18
Face Pull
3x18
Wt.
75
60
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 8RM
3x5+
Day 5
Int.
Wt. Front Squat
Work up to 8RM
75.0% 75 3x5+
RM:
AMRAP:
Previous RM:
Incline Bench
4x8
57.5%
2H Machine Row
3x12
One Arm Cable Row
3x12
DB Bench Press
3x18
Pull Ups
3x18
2H The Gauntlet*
3x18
RM:
AMRAP:
Previous RM:
Squat
60 4x8
RDL
3x12
Leg Curl
3x12
Hypers
3x18
Cable Lat Raise
3x18
Face Pull
3x18
Day 6
Int.
75.0%
60.0%
Wt.
75
60
Day 7
Int.
Wt.
Int.
Wt.
Meso A
Week 3
T1
T2
T3
Day 1
Bench Press
Work up to 6RM
3x4+
Day 2
Int.
Wt. Squat
Work up to 6RM
80.0% 80 3x4+
RM:
AMRAP:
Previous RM:
Close Grip Bench Press
4x6
70.0%
2H Machine Row
3x10
One Arm Cable Row
3x10
DB Standing OHP
3x16
V-Grip Lat Pull Down
3x16
1H The Gauntlet*
3x16
Int.
80.0%
RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
70 4x6
65.0%
Single Leg Press
3x10
Leg Curl
3x10
Abductor/Adductors
3x16
Cable Lat Raise
3x16
Face Pull
3x16
Wt.
80
65
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 6RM
3x4+
Day 5
Int.
Wt. Front Squat
Work up to 6RM
80.0% 80 3x4+
RM:
AMRAP:
Previous RM:
Incline Bench
4x6
67.5%
2H Machine Row
3x10
One Arm Cable Row
3x10
DB Bench Press
3x16
Pull Ups
3x16
2H The Gauntlet*
3x16
RM:
AMRAP:
Previous RM:
Squat
70 4x6
RDL
3x10
Leg Curl
3x10
Hypers
3x16
Cable Lat Raise
3x16
Face Pull
3x16
Day 6
Int.
80.0%
70.0%
Wt.
80
70
Day 7
Int.
Wt.
Int.
Wt.
Meso B
Week 4
T1
T2
T3
Day 1
Bench Press
Work up to 4RM
3x3+
Day 2
Int.
Wt. Squat
Work up to 4RM
82.5% 85 3x3+
RM:
AMRAP:
Previous RM:
Close Grip Bench Press
5x4
72.5%
2H Machine Row
3x8
One Arm Cable Row
3x8
DB Standing OHP
3x14
V-Grip Lat Pull Down
3x14
1H The Gauntlet*
3x14
Int.
82.5%
RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
75 5x4
70.0%
Single Leg Press
3x8
Leg Curl
3x8
Abductor/Adductors
3x14
Cable Lat Raise
3x14
Face Pull
3x14
Wt.
85
70
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 4RM
3x3+
Day 5
Int.
Wt. Front Squat
Work up to 4RM
82.5% 85 3x3+
RM:
AMRAP:
Previous RM:
Incline Bench
5x4
70.0%
2H Machine Row
3x8
One Arm Cable Row
3x8
DB Bench Press
3x14
Pull Ups
3x14
2H The Gauntlet*
3x14
RM:
AMRAP:
Previous RM:
Squat
70 5x4
RDL
3x8
Leg Curl
3x8
Hypers
3x14
Cable Lat Raise
3x14
Face Pull
3x14
Day 6
Int.
82.5%
75.0%
Wt.
85
75
Day 7
Int.
Wt.
Int.
Wt.
Meso B
Week 5
T1
T2
T3
Day 1
Bench Press
Work up to 2RM
4x2+
Day 2
Int.
Wt. Squat
Work up to 2RM
85.0% 85 4x2+
RM:
AMRAP:
Previous RM:
Close Grip Bench Press
7x2
75.0%
2H Machine Row
3x6
One Arm Cable Row
3x6
DB Standing OHP
3x12
V-Grip Lat Pull Down
3x12
1H The Gauntlet*
3x12
Int.
85.0%
RM:
AMRAP:
Previous RM:
Snatch Grip Deadlift
75 7x2
75.0%
Single Leg Press
3x6
Leg Curl
3x6
Abductor/Adductors
3x12
Cable Lat Raise
3x12
Face Pull
3x12
Wt.
85
75
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 2RM
4x2+
Day 5
Int.
Wt. Front Squat
Work up to 2RM
85.0% 85 4x2+
RM:
AMRAP:
Previous RM:
Incline Bench
7x2
72.5%
2H Machine Row
3x6
One Arm Cable Row
3x6
DB Bench Press
3x12
Pull Ups
3x12
2H The Gauntlet*
3x12
RM:
AMRAP:
Previous RM:
Squat
75 7x2
RDL
3x6
Leg Curl
3x6
Hypers
3x12
Cable Lat Raise
3x12
Face Pull
3x12
Day 6
Int.
85.0%
80.0%
Wt.
85
80
Day 7
Int.
Wt.
Int.
Wt.
Meso B
Week 6
T1
Day 1
Bench Press
Int.
Wt.
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:
Day 2
Squat
Int.
Wt.
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:
T2
T2 Rest
T2 Rest
T3
DB Standing OHP
3x10
V-Grip Lat Pull Down
3x10
1H The Gauntlet*
3x10
Abductor/Adductors
3x10
Cable Lat Raise
3x10
Face Pull
3x10
Day 3
Int.
Wt.
Day 4
Overhead Press
Int.
Wt.
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:
Day 5
Front Squat
Work up to 1RM
(confident double)
(be within 5% of max or +)
RM:
AMRAP:
T2 Rest
T2 Rest
DB Bench Press
3x10
Pull Ups
3x10
2H The Gauntlet*
3x10
Hypers
3x10
Cable Lat Raise
3x10
Face Pull
3x10
Day 6
Int.
5% of max or +)
Wt.
Day 7
Int.
Wt.
Int.
Wt.
Meso C
Week 7
T1
T2
T3
REMEMBE
Day 1
Bench Press
Work up to 6RM
5x3+
Int.
85.0%
RM:
0
AMRAP:
Previous RM:
0
Close Grip Bench Press
5x6
70.0%
Kroc Row
3x12
V-Grip Cable Row
3x12
Rest
Wt.
0
Day 2
Squat
Work up to 6RM
5x3+
Int.
85.0%
RM:
0
AMRAP:
Previous RM:
0
Snatch Grip Deadlift
70 5x6
65.0%
Single Leg Press
3x12
Leg Curl
3x12
Rest
Wt.
0
65
Day 3
0
0
67.5%
RM:
AMRAP:
Previous RM:
Front Squat
70 5x6
RDL
3x12
Leg Curl
3x12
Rest
Day 6
Int.
Wt.
85.0%
70.0%
70
Day 7
Int.
Wt.
Int.
Wt.
Meso C
Week 8
T1
T2
T3
Day 1
Bench Press
Work up to 4RM
5x2+
Int.
85.0%
RM:
0
AMRAP:
Previous RM:
0
Close Grip Bench Press
5x5
75.0%
Kroc Row
3x10
V-Grip Cable Row
3x10
DB Seated OHP
3x18
Wide Grip Lat Pull Down
3x18
1H The Gauntlet*
3x18
Wt.
0
Day 2
Squat
Work up to 4RM
5x2+
Int.
85.0%
RM:
0
AMRAP:
Previous RM:
0
Snatch Grip Deadlift
75 5x5
70.0%
Single Leg Press
3x10
Leg Curl
3x10
Abductor/Adductors
3x18
DB Lat Raise
3x18
Rear Delt Fly
3x18
Wt.
0
70
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 4RM
5x2+
RM:
AMRAP:
Previous RM:
Incline Bench
5x5
Kroc Row
3x10
V-Grip Cable Row
3x10
DB Bench Press
3x18
Pull Ups
3x18
2H The Gauntlet*
3x18
Int.
Wt.
85.0%
0
0
72.5%
Day 5
Deadlift
Work up to 4RM
5x2+
RM:
AMRAP:
Previous RM:
Front Squat
75 5x5
RDL
3x10
Leg Curl
3x10
Hypers
3x18
DB Lat Raise
3x18
Rear Delt Fly
3x18
Day 6
Int.
Wt.
85.0%
75.0%
75
Day 7
Int.
Wt.
Int.
Wt.
Meso C
Week 9
T1
T2
T3
Day 1
Bench Press
Work up to 2RM
5x1+
Int.
85.0%
RM:
0
AMRAP:
Previous RM:
0
Close Grip Bench Press
5x4
80.0%
Kroc Row
3x8
V-Grip Cable Row
3x8
DB Seated OHP
3x16
Wide Grip Lat Pull Down
3x16
1H The Gauntlet*
3x16
Wt.
0
Day 2
Squat
Work up to 2RM
5x1+
Int.
85.0%
RM:
0
AMRAP:
Previous RM:
0
Snatch Grip Deadlift
80 5x4
75.0%
Single Leg Press
3x8
Leg Curl
3x8
Abductor/Adductors
3x16
DB Lat Raise
3x16
Rear Delt Fly
3x16
Wt.
0
75
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 2RM
5x1+
RM:
AMRAP:
Previous RM:
Incline Bench
5x4
Kroc Row
3x8
V-Grip Cable Row
3x8
DB Bench Press
3x16
Pull Ups
3x16
2H The Gauntlet*
3x16
Int.
Wt.
85.0%
0
0
77.5%
Day 5
Deadlift
Work up to 2RM
5x1+
RM:
AMRAP:
Previous RM:
Front Squat
80 5x4
RDL
3x8
Leg Curl
3x8
Hypers
3x16
DB Lat Raise
3x16
Rear Delt Fly
3x16
Day 6
Int.
Wt.
85.0%
80.0%
80
Day 7
Int.
Wt.
Int.
Wt.
Meso D
Week 10 Day 1
T1
Bench Press
Work up to 5RM
3x2+
T2
T3
Int.
90.0%
RM:
0
AMRAP:
Previous RM:
Close Grip Bench Press
6x3
82.5%
Kroc Row
3x6
V-Grip Cable Row
3x6
DB Seated OHP
3x14
Wide Grip Lat Pull Down
3x14
1H The Gauntlet*
3x14
Wt.
0
Day 2
Squat
Work up to 5RM
3x2+
Int.
90.0%
RM:
0
AMRAP:
Previous RM:
Deadlift
85 6x3
82.5%
Single Leg Press
3x6
Leg Curl
3x6
Abductor/Adductors
3x14
DB Lat Raise
3x14
Rear Delt Fly
3x14
Wt.
0
85
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 5RM
3x2+
RM:
AMRAP:
Previous RM:
Incline Bench
6x3
Kroc Row
3x6
V-Grip Cable Row
3x6
DB Bench Press
3x14
Pull Ups
3x14
2H The Gauntlet*
3x14
Int.
Wt.
90.0%
0
80.0%
Day 5
Deadlift
Work up to 5RM
3x2+
RM:
AMRAP:
Previous RM:
Front Squat
80 6x3
RDL
3x6
Leg Curl
3x6
Hypers
3x14
DB Lat Raise
3x14
Rear Delt Fly
3x14
Day 6
Int.
Wt.
90.0%
82.5%
85
Day 7
Int.
Wt.
Int.
Wt.
Meso D T2b & T2C rest this week if you have them.
Week 11 Day 1
Day 2
T1
Bench Press
Int.
Wt. Squat
Work up to 3RM
Work up to 3RM
3x1+
90.0% 0 3x1+
RM:
AMRAP:
T2
T3
RM:
AMRAP:
Deadlift
85 7x2
Rest
DB Seated OHP
3x12
Wide Grip Lat Pull Down
3x12
1H The Gauntlet*
3x12
Int.
Wt.
90.0%
85.0%
Abductor/Adductors
3x12
DB Lat Raise
3x12
Rear Delt Fly
3x12
85
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 3RM
3x1+
RM:
AMRAP:
Incline Bench
7x2
Rest
DB Bench Press
3x12
Pull Ups
3x12
2H The Gauntlet*
3x12
Int.
Wt.
90.0%
0
82.5%
Day 5
Deadlift
Work up to 3RM
3x1+
RM:
AMRAP:
Front Squat
85 7x2
Rest
Hypers
3x12
DB Lat Raise
3x12
Rear Delt Fly
3x12
Day 6
Int.
Wt.
90.0%
85.0%
85
Day 7
Int.
Wt.
Int.
Wt.
Meso D
Week 12 Day 1
T1
Bench Press
Work up to 1RM
RM:
AMRAP:
Int.
Wt.
Day 2
Squat
Work up to 1RM
RM:
AMRAP:
T2
Rest
Rest
T3
Rest
Rest
Int.
Wt.
Day 3
Int.
Wt.
Day 4
Overhead Press
Work up to 1RM
RM:
AMRAP:
Int.
Wt.
Day 5
Deadlift
Work up to 1RM
RM:
AMRAP:
Rest
Rest
Rest
Rest
Day 6
Int.
Wt.
Day 7
Int.
Rest
Rest
Wt.
Int.
Wt.