Layne Norton's Ph3 Program

MAX WEIGHT CALCULATOR

For the following cells, please enter your most recent 1RM for
the squat, bench press, and deadlift

What is your weight tracked in (lb or kg)? kg

Squat 24.6 kg
Bench Press 10.7 kg
Deadlift 36.5 kg

Exercises labeled with "RIR" means you should choose a weight so you have
the listed number of reps left in the tank (Repetitions in Reserve)

Exercises labeled with "BFR" are lighter weight

exercises with Blood Flow Restriction

All credit for this program goes to Dr. Layne Norton

This excel file is merely a way to make the program easily accessible
ram

you have
Week 1

Day 1 (Squat, Bench, Deadlift) Set 1

Squat Warm Up 17.5 x9
Bench Press Warm Up 7.5 x9
Deadlift Warm Up 27.5 x7

Day 2 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 3 (Squat, Bench, Legs) Set 1

Squat Warm Up 20.0 x7
Bench Press Warm Up 7.5 x7
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 4 (Rest/Active Recovery)

Day 5 (Deadlift, Bench, Upper-Body) Set 1

Deadlift Warm Up 30.0 x4
Bench Press Warm Up 10.0 x3
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 6 (Squat, Legs) Set 1

Squat Warm Up 20.0 x5
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 7 (Rest/Active Recovery)

Set 2 Set 3 Set 4 Set 5
17.5 x9
7.5 x9
27.5 x7

Set 2 Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

20.0 x7 20.0 x7
7.5 x7 7.5 x7
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

30.0 x4
10.0 x3 10.0 x3
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 2 Set 3 Set 4 Set 5

20.0 x5 20.0 x5
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15
Week 2

Day 8 (Squat, Bench, Deadlift) Set 1

Squat Warm Up 17.5 x9
Bench Press Warm Up 7.5 x9
Deadlift Warm Up 27.5 x7

Day 9 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 10 (Squat, Bench, Legs) Set 1

Squat Warm Up 20.0 x7
Bench Press Warm Up 7.5 x7
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 11 (Rest/Active Recovery)

Day 12 (Deadlift, Bench, Upper-Body) Set 1

Deadlift (AMRAP Set 3) Warm Up 30.0 x4
Bench Press (AMRAP Set 4) Warm Up 10.0 x5
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 13 (Squat, Legs) Set 1

Squat (AMRAP Set 4) Warm Up 20.0 x5
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 14 (Rest/Active Recovery)

Auto-Regulation for Week 3

# of Reps 1-4 5-6 7-8

SQUAT 25.0 25.0 25.0

# of Reps 1-4 5-6 7-8

BENCH PRESS 10.0 10.0 10.0

# of Reps 1-3 4-5 6-7

DEADLIFT 35.0 37.5 37.5

*These numbers are calculated by based on the performance

of days 12 and 13, which will determine the difficulty for the
next week of this block
 ACCUMULATIO

Set 2 Set 3 Set 4 Set 5

17.5 x9 17.5 x9
7.5 x9 7.5 x9
27.5 x7

Set 2 Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

20.0 x7 20.0 x7
7.5 x7 7.5 x7
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

30.0 x4 30.0 AMRAP
10.0 x5 10.0 x5 10.0 AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 2 Set 3 Set 4 Set 5

20.0 x5 20.0 x5 20.0 AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

ation for Week 3

9-10 11+

25.0 25.0

9-10 11+

10.0 10.0

9-10 11+

37.5 37.5
UMULATION BLOCK
ENTER WEIGHT BELOW
Squat:

Bench:

Week 3 Deadlift:

Day 15 (Squat, Bench, Deadlift) Set 1

Squat Warm Up -
Bench Press Warm Up -
Deadlift Warm Up -

Day 16 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
T-Bar Row/Machine Row (2RIR) Warm Up
Seated Military Press (3RIR) Warm Up
Dumbbell/EZ-Bar Curl (1RIR) Warm Up
BFR Machine Bicep Curl Warm Up
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
BFR Skullcrusher/Cable Tricep Push-down Warm Up

Day 17 (Squat, Bench, Legs) Set 1

Squat Warm Up -
Bench Press Warm Up -
Leg Extension (3RIR) Warm Up
Leg Curl (3 RIR) Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 18 (Rest/Active Recovery)

Day 19 (Deadlift, Bench, Upper-Body) Set 1

Deadlift (AMRAP Final Set) Warm Up -
Bench Press (AMRAP Final Set) Warm Up -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up
Cable/Machine Lat Pull-Down (2RIR) Warm Up
Dumbbell/Machine Row (2RIR) Warm Up
Lateral Raise (2RIR) Warm Up
Machine Preacher/Concentration Curl (1RIR) Warm Up
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up
Cable Tricep Push-down (1RIR) Warm Up
BFR Tricep Push-down (2 Cluster Sets) Warm Up

Day 20 (Squat, Legs) Set 1

Squat (AMRAP Final Set) Warm Up -
BFR Leg Extension Warm Up
BFR Leg Curl Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 21 (Rest/Active Recovery)

Auto-Regulation for Week 4

# of Reps 1-4 5-6

SQUAT - -

# of Reps 1-4 5-6

BENCH PRESS - -

# of Reps 1-3 4-5

DEADLIFT - -

*These numbers are calculated by based on the performance

of days 19 and 20, which will determine the difficulty for the
next week of this block
ENTER WEIGHT BELOW
- *Enter weight from the chart under Week 2
- to calculate numbers for Week 3

Set 2 Set 3 Set 4 Set 5

x9 - x9 - x9
x9 - x9 - x9
x7 - x7 - x7

Set 2 Set 3 Set 4 Set 5

x6-8 x6-8
x6-8 x6-8 x6-8
x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 2 Set 3 Set 4 Set 5

x7 - x7 - x7 - x7
x7 - x7 - x7 - x7
x8-10 x8-10
x8-10 x8-10
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 2 Set 3 Set 4 Set 5

x4 - x4 - AMRAP
x5 - x5 - x5 - AMRAP
x12-15 x12-15
x12-15 x12-15
 x12-15 x12-15
x12-15 x12-15
x12-15 x12-15 x12-15 x12-15 x12-15
x30 x15 x15 x15
x12-15 x12-15 x12-15
x30 x15 x15 x15

Set 2 Set 3 Set 4 Set 5

x5 - x5 - x5 - x5 - AMRAP
x30 x15 x15 x15
x30 x15 x15 x15
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x12-15 x12-15 x12-15
x30 x15 x15 x15

o-Regulation for Week 4

7-8 9-10 11+

- - -

7-8 9-10 11+

- - -

6-7 9-10 11+

- - -
Week 4

Day 22 (Squat, Bench, Deadlift)

Squat Warm Up
Bench Press Warm Up
Deadlift Warm Up

Day 23 (Full-Body Hypertrophy)

Leg Extension (3RIR) Warm Up
Leg Curl (3RIR) Warm Up
Calf Raise (1RIR) Warm Up
Flat/Incline Dumbbell Press (3RIR) Warm Up
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
T-Bar Row/Machine Row (2RIR) Warm Up
Seated Military Press (3RIR) Warm Up
Dumbbell/EZ-Bar Curl Warm Up
BFR Machine Bicep Curl Warm Up
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
BFR Skullcrusher/Cable Tricep Push-down Warm Up

Day 24 (Squat, Bench, Deadlift)

Squat Warm Up
Bench Press Warm Up
Deadlift Warm Up

Day 25 (Rest/Active Recovery)

Day 26 (Rest/Active Recovery)

Day 27 (Rep Test)

Squat Warm Up
Bench Press Warm Up
Deadlift Warm Up
Day 28 (Rest)

Estimated 1RMs for Interme

# of Reps 1-4
SQUAT 25.0

# of Reps 1-4
BENCH PRESS 10.0

# of Reps 1-4
DEADLIFT 35.0

*The numbers you use for the Intermediate Block are determined by
how many repetitions you perform for each lift on Day 27

**If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs
 ENTER WEIGHT BELOW
Squat: - *Enter weight from the chart under Week 3
Bench: - to calculate numbers for Week 4

Deadlift: -

Set 1 Set 2 Set 3 Set 4 Set 5

- x4 - x4 - x4 - x4
- x4 - x4 - x4 - x4
- x4 - x4

Set 1 Set 2 Set 3 Set 4 Set 5

x8-10 x8-10
x8-10 x8-10
x6-8 x6-8 x6-8 x6-8
x6-8 x6-8
x6-8 x6-8 x6-8
x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 1 Set 2 Set 3 Set 4 Set 5

- x5 - x5 - x5
- x5 - x5 - x5
- x4 - x4

Set 1 Set 2 Set 3 Set 4 Set 5

20.0 AMRAP
10.0 AMRAP
30.0 AMRAP
timated 1RMs for Intermediate Block

5 6-7 8+
25.0 25.0 25.0

5 6-7 8+
10.0 10.0 10.0

5 6-7 8+
37.5 37.5 37.5

termined by
rt under Week 3
for Week 4

x6-8

x6-8
 ENTER WEIGHT BELOW
Squat:

Bench:

Week 5 Deadlift:

Day 29 (Squat, Bench, Deadlift) Set 1

Squat Warm Up - x8
Bench Press Warm Up - x8
Deadlift Warm Up - x6

Day 30 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 31 (Squat, Bench, Legs) Set 1

Squat Warm Up - x6
Bench Press Warm Up - x6
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 32 (Rest/Active Recovery)

Day 33 (Deadlift, Bench, Upper-Body) Set 1

Deadlift Warm Up - x3
Bench Press Warm Up - x4
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 34 (Squat, Legs) Set 1

Squat Warm Up - x4
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 35 (Rest/Active Recovery)

WEIGHT BELOW
- *Enter weight from the chart under Week 4
- to calculate numbers for Week 5

Set 2 Set 3 Set 4 Set 5

- x8
- x8
- x6

Set 2 Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x6 - x6
- x6 - x6
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x3 - x3
- x4 - x4 - x4
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 2 Set 3 Set 4 Set 5

- x4 - x4 - x4
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15
Week 6

Day 36 (Squat, Bench, Deadlift) Set 1

Squat Warm Up - x8
Bench Press Warm Up - x8
Deadlift Warm Up - x6

Day 37 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 38 (Squat, Bench, Legs) Set 1

Squat Warm Up - x6
Bench Press Warm Up - x6
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 39 (Rest/Active Recovery)

Day 40 (Deadlift, Bench, Upper-Body) Set 1

Deadlift (AMRAP Set 3) Warm Up - x3
Bench Press (AMRAP Set 4) Warm Up - x4
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 41 (Squat, Legs) Set 1

Squat (AMRAP Set 4) Warm Up - x4
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 42 (Rest/Active Recovery)

Auto-Regulation for Week 7

# of Reps 1-3 4-5 6-7

SQUAT - - -

# of Reps 1-3 4-5 6-7

BENCH PRESS - - -

# of Reps 1-2 3-4 5-6

DEADLIFT - - -

*These numbers are calculated by based on the performance

of days 40 and 41, which will determine the difficulty for the
next week of this block
 INTERMEDIAT

Set 2 Set 3 Set 4 Set 5

- x8 - x8
- x8 - x8
- x6 - x6

Set 2 Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x6 - x6 - x6
- x6 - x6 - x6
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x3 - x3 - AMRAP
- x4 - x4 - x4 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 2 Set 3 Set 4 Set 5

- x4 - x4 - x4 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

lation for Week 7

8-9 10+

- -

8-9 10+

- -

7-8 9+

- -
ERMEDIATE BLOCK
ENTER WEIGHT BELOW
Squat:

Bench:

Week 7 Deadlift:

Day 43 (Squat, Bench, Deadlift) Set 1

Squat Warm Up -
Bench Press Warm Up -
Deadlift Warm Up -

Day 44 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
T-Bar Row/Machine Row (2RIR) Warm Up
Seated Military Press (3RIR) Warm Up
Dumbbell/EZ-Bar Curl (1RIR) Warm Up
BFR Machine Bicep Curl Warm Up
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
BFR Skullcrusher/Cable Tricep Push-down Warm Up

Day 45 (Squat, Bench, Legs) Set 1

Squat Warm Up -
Bench Press Warm Up -
Leg Extension (3RIR) Warm Up
Leg Curl (3 RIR) Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 46 (Rest/Active Recovery)

Day 47 (Deadlift, Bench, Upper-Body) Set 1

Deadlift (AMRAP Final Set) Warm Up -
Bench Press (AMRAP Final Set) Warm Up -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up
Cable/Machine Lat Pull-Down (2RIR) Warm Up
Dumbbell/Machine Row (2RIR) Warm Up
Lateral Raise (2RIR) Warm Up
Machine Preacher/Concentration Curl (1RIR) Warm Up
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up
Cable Tricep Push-down (1RIR) Warm Up
BFR Tricep Push-down (2 Cluster Sets) Warm Up

Day 48 (Squat, Legs) Set 1

Squat (AMRAP Final Set) Warm Up -
BFR Leg Extension Warm Up
BFR Leg Curl Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 49 (Rest/Active Recovery)

Auto-Regulation for Week 8

# of Reps 1-3 4-5

SQUAT - -

# of Reps 1-3 4-5

BENCH PRESS - -

# of Reps 1-2 3-4

DEADLIFT - -

*These numbers are calculated by based on the performance

of days 47 and 48, which will determine the difficulty for the
next week of this block
ENTER WEIGHT BELOW
- *Enter weight from the chart under Week 6
- to calculate numbers for Week 7

Set 2 Set 3 Set 4 Set 5

x8 - x8 - x8 - x8
x8 - x8 - x8 - x8
x6 - x6 - x6 - x6

Set 2 Set 3 Set 4 Set 5

x6-8 x6-8
x6-8 x6-8 x6-8
x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 2 Set 3 Set 4 Set 5

x6 - x6 - x6 - x6 - x6
x6 - x6 - x6 - x6 - x6
x8-10 x8-10
x8-10 x8-10
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 2 Set 3 Set 4 Set 5

x3 - x3 - x3 - x3 - AMRAP
x4 - x4 - x4 - x4 - AMRAP
x12-15 x12-15
x12-15 x12-15
 x12-15 x12-15
x12-15 x12-15
x12-15 x12-15 x12-15 x12-15 x12-15
x30 x15 x15 x15
x12-15 x12-15 x12-15
x30 x15 x15 x15

Set 2 Set 3 Set 4 Set 5

x4 - x4 - x4 - x4 - AMRAP
x30 x15 x15 x15
x30 x15 x15 x15
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x12-15 x12-15 x12-15
x30 x15 x15 x15

to-Regulation for Week 8

6-7 8-9 10+

- - -

6-7 8-9 10+

- - -

5-6 7-8 9+

- - -
Week 8

Day 50 (Squat, Bench, Deadlift)

Squat Warm Up
Bench Press Warm Up
Deadlift Warm Up

Day 51 (Full-Body Hypertrophy)

Leg Extension (3RIR) Warm Up
Leg Curl (3RIR) Warm Up
Calf Raise (1RIR) Warm Up
Flat/Incline Dumbbell Press (3RIR) Warm Up
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
T-Bar Row/Machine Row (2RIR) Warm Up
Seated Military Press (3RIR) Warm Up
Dumbbell/EZ-Bar Curl (1 RIR) Warm Up
BFR Machine Bicep Curl Warm Up
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
BFR Skullcrusher/Cable Tricep Push-down Warm Up

Day 52 (Squat, Bench, Deadlift)

Squat Warm Up
Bench Press Warm Up
Deadlift Warm Up

Day 53 (Rest/Active Recovery)

Day 54 (Rest/Active Recovery)

Day 55 (Rep Test)

Squat Warm Up
Bench Press Warm Up
Deadlift Warm Up
Day 56 (Rest)

Estimated 1RMs for Inten

# of Reps 1-2
SQUAT -

# of Reps 1-2
BENCH PRESS -

# of Reps 1-2
DEADLIFT -

*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
 ENTER WEIGHT BELOW
Squat: - *Enter weight from the chart under Week 7
Bench: - to calculate numbers for Week 8

Deadlift: -

Set 1 Set 2 Set 3 Set 4 Set 5

- x3 - x3 - x3 - x3 -
- x5 - x5 - x5 - x5 -
- x3 - x3 - x3

Set 1 Set 2 Set 3 Set 4 Set 5

x8-10 x8-10
x8-10 x8-10
x6-8 x6-8 x6-8 x6-8
x6-8 x6-8
x6-8 x6-8 x6-8
x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 1 Set 2 Set 3 Set 4 Set 5

- x4 - x4 - x4 - x4
- x4 - x4 - x4 - x4
- x4 - x4 - x4

Set 1 Set 2 Set 3 Set 4 Set 5

- AMRAP
- AMRAP
- AMRAP
Estimated 1RMs for Intensity Block

3-4 5-6 7+
- - -

3-4 5-6 7+
- - -

3-4 5-6 7+
- - -

mined by
nder Week 7
Week 8

x3
x5

x6-8

x6-8
 ENTER WEIGHT BELOW
Squat:

Bench:

Week 9 Deadlift:

Day 57 (Squat, Bench, Deadlift) Set 1

Squat Warm Up - x7
Bench Press Warm Up - x7
Deadlift Warm Up - x5

Day 58 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 59 (Squat, Bench, Legs) Set 1

Squat Warm Up - x5
Bench Press Warm Up - x5
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 60 (Rest/Active Recovery)

Day 61 (Deadlift, Bench, Upper-Body) Set 1

Deadlift Warm Up - x2
Bench Press Warm Up - x3
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 62 (Squat, Legs) Set 1

Squat Warm Up - x3
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 63 (Rest/Active Recovery)

WEIGHT BELOW
- *Enter weight from the chart under Week 8
- to calculate numbers for Week 9

Set 2 Set 3 Set 4 Set 5

- x7 - x7
- x7 - x7
- x5 - x5

Set 2 Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x5 - x5
- x5 - x5
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x2 - x2
- x3 - x3 - x3
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 2 Set 3 Set 4 Set 5

- x3 - x3 - x3
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15
Week 10

Day 64 (Squat, Bench, Deadlift) Set 1

Squat Warm Up - x7
Bench Press Warm Up - x7
Deadlift Warm Up - x5

Day 65 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 66 (Squat, Bench, Legs) Set 1

Squat Warm Up - x5
Bench Press Warm Up - x5
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 67 (Rest/Active Recovery)

Day 68 (Deadlift, Bench, Upper-Body) Set 1

Deadlift (AMRAP Set 3) Warm Up - x2
Bench Press (AMRAP Set 4) Warm Up - x3
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 69 (Squat, Legs) Set 1

Squat (AMRAP Set 4) Warm Up - x3
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 70 (Rest/Active Recovery)

Auto-Regulation for Week 11

# of Reps 1-2 3-4 5-6

SQUAT - - -

# of Reps 1-2 3-4 5-6

BENCH PRESS - - -

# of Reps 1 2-3 4-5

DEADLIFT - - -

*These numbers are calculated by based on the performance

of days 68 and 69, which will determine the difficulty for the
next week of this block
 INTENSITY B

Set 2 Set 3 Set 4 Set 5

- x7 - x7 - x7
- x7 - x7 - x7
- x5 - x5 - x5

Set 2 Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x5 - x5 - x5
- x5 - x5 - x5
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

- x2 - x2 - AMRAP
- x3 - x3 - x3 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 2 Set 3 Set 4 Set 5

- x3 - x3 - x3 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

ation for Week 11

7-8 9+

- -

7-8 9+

- -

6-7 8+

- -
NTENSITY BLOCK
ENTER WEIGHT BELOW
Squat:

Bench:

Week 11 Deadlift:

Day 71 (Squat, Bench, Deadlift) Set 1

Squat Warm Up -
Bench Press Warm Up -
Deadlift Warm Up -

Day 72 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
T-Bar Row/Machine Row (2RIR) Warm Up
Seated Military Press (3RIR) Warm Up
Dumbbell/EZ-Bar Curl (1RIR) Warm Up
BFR Machine Bicep Curl Warm Up
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
BFR Skullcrusher/Cable Tricep Push-down Warm Up

Day 73 (Squat, Bench, Legs) Set 1

Squat Warm Up -
Bench Press Warm Up -
Leg Extension (3RIR) Warm Up
Leg Curl (3 RIR) Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 74 (Rest/Active Recovery)

Day 75 (Deadlift, Bench, Upper-Body) Set 1

Deadlift (AMRAP Final Set) Warm Up -
Bench Press (AMRAP Final Set) Warm Up -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up
Cable/Machine Lat Pull-Down (2RIR) Warm Up
Dumbbell/Machine Row (2RIR) Warm Up
Lateral Raise (2RIR) Warm Up
Machine Preacher/Concentration Curl (1RIR) Warm Up
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up
Cable Tricep Push-down (1RIR) Warm Up

Day 76 (Squat, Legs) Set 1

Squat (AMRAP Final Set) Warm Up -
BFR Leg Extension Warm Up
BFR Leg Curl Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 77 (Rest/Active Recovery)

Auto-Regulation for Week 1

# of Reps 1-2 3-4

SQUAT - -

# of Reps 1-2 3-4

BENCH PRESS - -

# of Reps 1 2-3
DEADLIFT - -

*These numbers are calculated by based on the performance

of days 75 and 76, which will determine the difficulty for the
next week of this block
ENTER WEIGHT BELOW
- *Enter weight from the chart under Week 10
- to calculate numbers for Week 11

Set 2 Set 3 Set 4 Set 5

x7 - x7 - x7 - x7 - x7
x7 - x7 - x7 - x7 - x7
x5 - x5 - x5 - x5 - x5

Set 2 Set 3 Set 4 Set 5

x6-8 x6-8
x6-8 x6-8 x6-8
x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 2 Set 3 Set 4 Set 5

x5 - x5 - x5 - x5 - x5
x5 - x5 - x5 - x5 - x5
x8-10 x8-10
x8-10 x8-10
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 2 Set 3 Set 4 Set 5

x2 - x2 - x2 - x2 - AMRAP
x3 - x3 - x3 - x3 - AMRAP
x12-15 x12-15
x12-15 x12-15
 x12-15 x12-15
x12-15 x12-15
x12-15 x12-15 x12-15 x12-15 x12-15
x30 x15 x15 x15
x12-15 x12-15 x12-15 x12-15 x12-15

Set 2 Set 3 Set 4 Set 5

x3 - x3 - x3 - x3 - AMRAP
x30 x15 x15 x15
x30 x15 x15 x15
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x12-15 x12-15 x12-15
x30 x15 x15 x15

o-Regulation for Week 12

5-6 7-8 9+

- - -

5-6 7-8 9+

- - -

4-5 6-7 8+

- - -
Week 12

Day 78 (Squat, Bench, Deadlift)

Squat Warm Up
Bench Press Warm Up
Deadlift Warm Up

Day 79 (Upper Hypertrophy)

Flat/Incline Dumbbell Press (3RIR) Warm Up
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
T-Bar Row/Machine Row (2RIR) Warm Up
Seated Military Press (3RIR) Warm Up
Dumbbell/EZ-Bar Curl (1RIR) Warm Up
BFR Machine Bicep Curl Warm Up
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
BFR Skullcrusher/Cable Tricep Push-down Warm Up

Day 80 (Squat, Bench, Legs)

Squat Warm Up
Bench Press Warm Up
Leg Extension (3RIR) Warm Up
Leg Curl (3 RIR) Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 81 (Rest/Active Recovery)

Day 82 (Deadlift, Bench, Upper-Body)

Deadlift (AMRAP Final Set) Warm Up
Bench Press (AMRAP Final Set) Warm Up
Flat/Incline Dumbbell Press (3RIR) Warm Up
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
T-Bar Row/Machine Row (2RIR) Warm Up
Seated Military Press (3RIR) Warm Up
Dumbbell/EZ-Bar Curl (1RIR) Warm Up
BFR Machine Bicep Curl Warm Up
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
BFR Skullcrusher/Cable Tricep Push-down Warm Up

Day 83 (Squat, Legs)

Squat (AMRAP Final Set) Warm Up
Leg Extension (3RIR) Warm Up
Leg Curl (3 RIR) Warm Up
Reverse Hyperextension (Optional) Warm Up
Ukrainian Stallion (Optional) Warm Up
Calf Raise (1RIR) Warm Up
BFR Calf Raise Warm Up

Day 84 (Rest/Active Recovery)

Estimated 1RMs for Fin

# of Reps 1-2
SQUAT -

# of Reps 1-2
BENCH PRESS -

# of Reps 1
DEADLIFT -

*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
 ENTER WEIGHT BELOW
Squat: - *Enter weight from the chart under Week 11
Bench: - to calculate numbers for Week 12

Deadlift: -

Set 1 Set 2 Set 3 Set 4 Set 5

- x7 - x7 - x7 - x7 -
- x7 - x7 - x7 - x7 -
- x5 - x5 - x5 - x5 -

Set 1 Set 2 Set 3 Set 4 Set 5

x6-8 x6-8
x6-8 x6-8 x6-8
x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 1 Set 2 Set 3 Set 4 Set 5

- x5 - x5 - x5 - x5 -
- x5 - x5 - x5 - x5 -
x8-10 x8-10
x8-10 x8-10
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 1 Set 2 Set 3 Set 4 Set 5

- x2 - x2 - x2 - x2 -
- x3 - x3 - x3 - x3 -
x6-8 x6-8
x6-8 x6-8 x6-8
 x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 1 Set 2 Set 3 Set 4 Set 5

- x3 - x3 - x3 - x3 -
x6-8 x6-8
x6-8 x6-8 x6-8 x6-8
x10-15 x10-15 x10-15
x15-20 x15-20 x15-20
x6-8 x6-8 x6-8 x6-8
x30 x15 x15 x15

Estimated 1RMs for Final Week

3-4 5-6 7+

- - -

3-4 5-6 7+

- - -

2-3 4-5 6+

- - -

mined by
nder Week 11
Week 12

Set 6
x7 - x7
x7 - x7
x5 - x5

x6-8

x6-8

Set 6
x5 - x5
x5 - x5

Set 6
x2 - AMRAP
x3 - AMRAP
 Set 6
x3 - AMRAP
 FINAL WEEK
ENTER WEIGHT BELOW
Squat:

Bench:

Week 13 Deadlift:

Day 85 (Squat, Bench, Deadlift) Set 1

Squat Warm Up - x3
Bench Press Warm Up - x3
Deadlift Warm Up - x3

Day 86 (Full Body Hypertrophy) Set 1

Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3RIR) Warm Up x8x10
Calf Raise (1 RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20
Pec-Deck Fly/Cable Cross-Over (3 RIR) Warm Up x12-15
Lat Pull-Down (2 RIR) Warm Up x12-15
Dumbbell/Machine Row (2 RIR) Warm Up x12-15
Lateral Raise (2 RIR) Warm Up x12-15
Preacher/Concentration Curl (1 RIR) Warm Up x12-15
BFR Machine Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-Down (1 RIR) Warm Up x12-15

Day 87 (Squat, Bench, Legs) Set 1

Squat Warm Up - x4
Bench Press Warm Up - x4
Deadlift Warm Up - x3

Day 88 (Rest)

Day 89 (Rest)

Day 90 (Testing) Attempt 1

 90-94%
Squat Warm Up
0 to 0

90-94%
Bench Press Warm Up
0 to 0

90-94%
Deadlift Warm Up
0 to 0

*Choose numbers between the two percentages given per attempt

Ex: if your estimated 1RM on the deadlift is 500lbs, you will choose anything
between the range of 450-470lbs for your first attempt
WEEK
WEIGHT BELOW
- *Enter weight from the chart under Week 12
- to calculate numbers for Week 13

Set 2 Set 3 Set 4 Set 5

- x3 - x3 - x3 - x3
- x3 - x3 - x3 - x3
- x3 - x3

Set 2 Set 3 Set 4 Set 5

x8-10
x8x10
x6-8 x6-8 x6-8
x10 x10 x10
x12-15
x12-15
x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15 x12-15 x12-15

Set 2 Set 3 Set 4 Set 5

- x4 - x4 - x4
- x4 - x4 - x4
- x3 - x3

Attempt 2 Attempt 3
 96-100% 100-104%

0 to 0 0 to 0

96-100% 100-104%

0 to 0 0 to 0

96-100% 100-104%

0 to 0 0 to 0

anything