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see what I used, change or imporove as desired, and therefore what you can use to build your own training programs!
wn training programs!
Progression Table (Percentage of Training Max)
Week One Week Two Week Three Week Four Week Five Week Six
From 7/18/2016 Enter as decimal 7/25/2016 8/1/2016 8/8/2016 8/15/2016 8/22/2016
To 7/24/2016 (Ex: .85 = 85%) 7/31/2016 8/7/2016 8/14/2016 8/21/2016 8/28/2016
Mesocycle A Mesocycle B
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 T1 Test Week
Day One Day One Day One Day One Day One Day One T2 Deload Week
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Back Squat Find 10RM Back Squat Find 8RM Back Squat Find 6RM Back Squat Find 4RM Back Squat Find 2RM Back Squat Find 1RM
1 : 320 6 3+ M: 340 5 3+ M: 365 4 3+ M: 375 3 3+ M: 385 2 4+
1 : AMRAP: AMRAP: AMRAP: AMRAP:
2a 2" Deficit Deadlift 275 10 4 2" Deficit Deadlift 325 8 4 2" Deficit Deadlift 380 6 4 2" Deficit Deadlift 410 4 5 2" Deficit Deadlift 435 2 7 T2 Rest
2b Single Leg Press ? 15 3MRS Single Leg Press ? 12 3MRS Single Leg Press ? 10 3MRS Single Leg Press ? 8 3MRS Single Leg Press ? 6 3MRS
2c Chest Supported Row ? 15 3MRS Chest Supported Row ? 12 3MRS Chest Supported Row ? 10 3MRS Chest Supported Row ? 8 3MRS Chest Supported Row ? 6 3MRS
3a V Grip Cable Row ? 20 3MRS V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16 3MRS V Grip Cable Row ? 14 3MRS V Grip Cable Row ? 12 3MRS V Grip Cable Row ? 10 3MRS
3b Leg Curl ? 20 3MRS Leg Curl ? 18 3MRS Leg Curl ? 16 3MRS Leg Curl ? 14 3MRS Leg Curl ? 12 3MRS Leg Curl ? 10 3MRS
3c Leg Extension ? 20 3MRS Leg Extension ? 18 3MRS Leg Extension ? 16 3MRS Leg Extension ? 14 3MRS Leg Extension ? 12 3MRS Leg Extension ? 10 3MRS
3d DB Hammer Curl ? 20 3MRS DB Hammer Curl ? 18 3MRS DB Hammer Curl ? 16 3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl ? 12 3MRS DB Hammer Curl ? 10 3MRS
Day Two Day Two Day Two Day Two Day Two Day Two
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Bench Press Find 10RM Bench Press Find 8RM Bench Press Find 6RM Bench Press Find 4RM Bench Press Find 2RM Bench Press Find 1RM
1 : 210 6 3+ M: 230 5 3+ M: 245 4 3+ M: 250 3 3+ M: 260 2 4+
1 : AMRAP: AMRAP: AMRAP: AMRAP:
2a Close Grip bench 165 10 4 Close Grip bench 180 8 4 Close Grip bench 195 6 4 Close Grip bench 205 4 5 Close Grip bench 210 2 7 T2 Rest
2b Incline Bench ? 15 3MRS Incline Bench ? 12 3MRS Incline Bench ? 10 3MRS Incline Bench ? 8 3MRS Incline Bench ? 6 3MRS
2c DB Shoulder Press ? 15 3MRS DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10 3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press ? 6 3MRS
3a Machine Lateral Raise ? 20 3MRS Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16 3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise ? 12 3MRS Machine Lateral Raise ? 10 3MRS
3b Rear Delt Fly ? 20 3MRS Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16 3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly ? 12 3MRS Rear Delt Fly ? 10 3MRS
3c Pec Flye ? 20 3MRS Pec Flye ? 18 3MRS Pec Flye ? 16 3MRS Pec Flye ? 14 3MRS Pec Flye ? 12 3MRS Pec Flye ? 10 3MRS
3d Cable Tricep Push Down ? 20 3MRS Cable Tricep Push Down ? 18 3MRS Cable Tricep Push Down ? 16 3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down ? 12 3MRS Cable Tricep Push Down ? 10 3MRS
Day Three Day Three Day Three Day Three Day Three Day Three
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Front Squat Find 10RM Front Squat Find 8RM Front Squat Find 6RM Front Squat Find 4RM Front Squat Find 2RM Front Squat Find 1RM
1 : 220 6 3+ M: 235 5 3+ M: 250 4 3+ M: 260 3 3+ M: 270 2 4+
1 : AMRAP: AMRAP: AMRAP: AMRAP:
2a Back Squat 230 10 4 Back Squat 275 8 4 Back Squat 320 6 4 Back Squat 340 4 5 Back Squat 365 2 7 T2 Rest
2b Back Step Lunge ? 15 3MRS Back Step Lunge ? 12 3MRS Back Step Lunge ? 10 3MRS Back Step Lunge ? 8 3MRS Back Step Lunge ? 6 3MRS
2c V Grip Lat Pull Down ? 15 3MRS V Grip Lat Pull Down ? 12 3MRS V Grip Lat Pull Down ? 10 3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down ? 6 3MRS
3a Leg Extension ? 20 3MRS Leg Extension ? 18 3MRS Leg Extension ? 16 3MRS Leg Extension ? 14 3MRS Leg Extension ? 12 3MRS Leg Extension ? 10 3MRS
3b Leg Curl ? 20 3MRS Leg Curl ? 18 3MRS Leg Curl ? 16 3MRS Leg Curl ? 14 3MRS Leg Curl ? 12 3MRS Leg Curl ? 10 3MRS
3c Wide Grip Lat Pull Down ? 20 3MRS Wide Grip Lat Pull Down ? 18 3MRS Wide Grip Lat Pull Down ? 16 3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down ? 12 3MRS Wide Grip Lat Pull Down ? 10 3MRS
3d EZ Bar Curl ? 20 3MRS EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16 3MRS EZ Bar Curl ? 14 3MRS EZ Bar Curl ? 12 3MRS EZ Bar Curl ? 10 3MRS
Day Four Day Four Day Four Day Four Day Four Day Four
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Military Press Find 10RM Military Press Find 8RM Military Press Find 6RM Military Press Find 4RM Military Press Find 2RM Military Press Find 1RM
1 : 110 6 3+ M: 120 5 3+ M: 130 4 3+ M: 145 3 3+ M: 150 2 4+
1 : AMRAP: AMRAP: AMRAP: AMRAP:
1 Sling Shot Bench Find 10RM 4MRS Sling Shot Bench Find 8RM 4MRS Sling Shot Bench Find 6RM 4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench Find 2RM 4MRS Sling Shot Bench Find 1RM
1 : RM: RM: RM: RM:
1 : AMRAP: AMRAP: AMRAP: AMRAP:
2a Legs Up Bench 145 10 4 Legs Up Bench 165 8 4 Legs Up Bench 180 6 4 Legs Up Bench 185 4 5 Legs Up Bench 195 2 7 T2 Rest
2b Push Press ? 15 3MRS Push Press ? 12 3MRS Push Press ? 10 3MRS Push Press ? 8 3MRS Push Press ? 6 3MRS
3a Cable OH Tricep Ext. ? 20 3MRS Cable OH Tricep Ext. ? 18 3MRS Cable OH Tricep Ext. ? 16 3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext. ? 12 3MRS Cable OH Tricep Ext. ? 10 3MRS
3b Machine Lateral Raise ? 20 3MRS Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16 3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise ? 12 3MRS Machine Lateral Raise ? 10 3MRS
3c Rear Delt Fly ? 20 3MRS Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16 3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly ? 12 3MRS Rear Delt Fly ? 10 3MRS
3d Pec Flye ? 20 3MRS Pec Flye ? 18 3MRS Pec Flye ? 16 3MRS Pec Flye ? 14 3MRS Pec Flye ? 12 3MRS Pec Flye ? 10 3MRS
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 200 Exceptions: Any close variation of a competition lift
Bench Press 140 Examples: Front Squat, Close Grip Bench, opposite
Deadlift 240 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 80
In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off
MRAPS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the wee
Week 2 Week 3
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Back Squat Find 8RM Back Squat Find 6RM
RM: 150.00 5 3+ RM: 160.00 4
AMRAP: AMRAP:
2" Deficit Deadlift 145.00 8 4 2" Deficit Deadlift 167.50 6
Single Leg Press ? 12 3MRS Single Leg Press ? 10
Chest Supported Row ? 12 3MRS Chest Supported Row ? 10
V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16
Leg Curl ? 18 3MRS Leg Curl ? 16
Leg Extension ? 18 3MRS Leg Extension ? 16
DB Hammer Curl ? 18 3MRS DB Hammer Curl ? 16
Day Two Day Two
Exercise Weight Rep Set Exercise Weight Rep
Bench Press Find 8RM Bench Press Find 6RM
RM: 97.50 5 3+ RM: 105.00 4
AMRAP: AMRAP:
Close Grip bench 77.50 8 4 Close Grip bench 85.00 6
Incline Bench ? 12 3MRS Incline Bench ? 10
DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10
Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16
Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16
Pec Flye ? 18 3MRS Pec Flye ? 16
Cable Tricep Push Down ? 18 3MRS Cable Tricep Push Down ? 16
Day Three Day Three
Exercise Weight Rep Set Exercise Weight Rep
Front Squat Find 8RM Front Squat Find 6RM
RM: 125.00 5 3+ RM: 132.50 4
AMRAP: AMRAP:
Back Squat 120.00 8 4 Back Squat 140.00 6
Back Step Lunge ? 12 3MRS Back Step Lunge ? 10
V Grip Lat Pull Down ? 12 3MRS V Grip Lat Pull Down ? 10
Leg Extension ? 18 3MRS Leg Extension ? 16
Leg Curl ? 18 3MRS Leg Curl ? 16
Wide Grip Lat Pull Down ? 18 3MRS Wide Grip Lat Pull Down ? 16
EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16
Day Four Day Four
Exercise Weight Rep Set Exercise Weight Rep
Military Press Find 8RM Military Press Find 6RM
RM: 52.50 5 3+ RM: 55.00 4
AMRAP: AMRAP:
Sling Shot Bench Find 8RM 4MRS Sling Shot Bench Find 6RM
RM: RM:
AMRAP: AMRAP:
Legs Up Bench 70.00 10 4 Legs Up Bench 77.50 10
Push Press ? 12 3MRS Push Press ? 10
Cable OH Tricep Ext. ? 18 3MRS Cable OH Tricep Ext. ? 16
Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16
Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16
Pec Flye ? 18 3MRS Pec Flye ? 16
a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
) means last set is held for a few seconds longer, without compromising form/safety.
n Guide" >>>
p" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
Week Four Week Five
7/3/2016 7/10/2016
7/9/2016 7/16/2016
Mesocycle B
Movement % Movement
Back Squat 0.825 Back Squat
work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still.
e more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.
Week 4 Week 5
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 4RM Back Squat
3+ RM: 165.00 3 3+ RM:
AMRAP: AMRAP:
4 2" Deficit Deadlift 180.00 4 5 2" Deficit Deadlift
3MRS Single Leg Press ? 8 3MRS Single Leg Press
3MRS Chest Supported Row ? 8 3MRS Chest Supported Row
3MRS V Grip Cable Row ? 14 3MRS V Grip Cable Row
3MRS Leg Curl ? 14 3MRS Leg Curl
3MRS Leg Extension ? 14 3MRS Leg Extension
3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl
Day Two Day Two
Set Exercise Weight Rep Set Exercise
Bench Press Find 4RM Bench Press
3+ RM: 107.50 3 3+ RM:
AMRAP: AMRAP:
4 Close Grip bench 87.50 4 5 Close Grip bench
3MRS Incline Bench ? 8 3MRS Incline Bench
3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly
3MRS Pec Flye ? 14 3MRS Pec Flye
3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down
Day Three Day Three
Set Exercise Weight Rep Set Exercise
Front Squat Find 4RM Front Squat
3+ RM: 135.00 3 3+ RM:
AMRAP: AMRAP:
4 Back Squat 150.00 4 5 Back Squat
3MRS Back Step Lunge ? 8 3MRS Back Step Lunge
3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down
3MRS Leg Extension ? 14 3MRS Leg Extension
3MRS Leg Curl ? 14 3MRS Leg Curl
3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down
3MRS EZ Bar Curl ? 14 3MRS EZ Bar Curl
Day Four Day Four
Set Exercise Weight Rep Set Exercise
Military Press Find 4RM Military Press
3+ RM: 62.50 3 3+ RM:
AMRAP: AMRAP:
4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench
RM: RM:
AMRAP: AMRAP:
4 Legs Up Bench 80.00 10 4 Legs Up Bench
3MRS Push Press ? 8 3MRS Push Press
3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext.
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly
3MRS Pec Flye ? 14 3MRS Pec Flye
T3 Progression Guide
Example: (From the workout above)
Incline Bench
Means the lifter is to work up to heaviest 10 reps
Don't be an idiot. Then complete 3 additional Max Rep Sets (MRS)
Do not push to failure. Always leave 1-2 reps in t
Expect rep counts to drop as each set progresses
Attempt to beat T3 weights and volumes when y
Week Six
7/17/2016
7/23/2016
Mesocycle B
% Movement %
0.85 Back Squat
0.8 T2 Rest
0.65 T2 Rest
0.8 T2 Rest
0.6 T2 Rest
harder still.
written reps as a goal. <<< BLOCK 1 / BLOCK 2 >>>
Week 6 T1 Test Week
Day One T2 Deload Week
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Back Squat Find 1RM 1
170.00 2 4+ 1
1
192.50 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS V Grip Cable Row ? 10 3MRS 2c
? 12 3MRS Leg Curl ? 10 3MRS 3a
? 12 3MRS Leg Extension ? 10 3MRS 3b
? 12 3MRS DB Hammer Curl ? 10 3MRS 3c
Day Two
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Bench Press Find 1RM 1
112.50 2 4+ 1
1
90.00 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Machine Lateral Raise ? 10 3MRS 2c
? 12 3MRS Rear Delt Fly ? 10 3MRS 3a
? 12 3MRS Pec Flye ? 10 3MRS 3b
? 12 3MRS Cable Tricep Push Down ? 10 3MRS 3c
Day Three
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Front Squat Find 1RM 1
140.00 2 4+ 1
1
160.00 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Leg Extension ? 10 3MRS 2c
? 12 3MRS Leg Curl ? 10 3MRS 3a
? 12 3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b
? 12 3MRS EZ Bar Curl ? 10 3MRS 3c
Day Four
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Military Press Find 1RM 1
65.00 2 4+ 1
1
Find 2RM 4MRS Sling Shot Bench Find 1RM 1
1
1
85.00 10 4 T2 Rest 2a
? 6 3MRS
? 12 3MRS Cable OH Tricep Ext. ? 10 3MRS 3a
? 12 3MRS Machine Lateral Raise ? 10 3MRS 3b
? 12 3MRS Rear Delt Fly ? 10 3MRS 3c
? 12 3MRS Pec Flye ? 10 3MRS 3d
on Guide
the workout above)
? 10 3MRS
o work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
ditional Max Rep Sets (MRS) with that same weight.
re. Always leave 1-2 reps in the tank.
o drop as each set progresses.
weights and volumes when you're feeling good.
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 210 Exceptions: Any close variation of a competition lift.
Bench Press 145 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 258 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 87.5
Deadlift Deadlift
Movement % Movement
Back Squat Back Squat
Deadlift Deadlift
e purpose of these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with
entage of that RM and complete the listed reps and sets. AMRAPS always optional depending on physical and mental state. I
Week 9 Week 10
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 2RM Back Squat
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 1" Deficit Deadlift 207.50 4 5 Deadlift
Bench Press
Deadlift
Military Press
Sling Shot Bench
ty then follow that up with additional work based off that RM.
n physical and mental state. If killing it attempt RM PR's and total volume base PR's each week.
Week 11
Day One
Weight Rep Set Exercise Weight Rep Set
Find 5RM Back Squat Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
212.50 3 6 Deadlift 220.00 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS V Grip Cable Row ? 12 3MRS
? 14 3MRS Leg Curl ? 12 3MRS
? 14 3MRS Leg Extension ? 12 3MRS
Day Two
Weight Rep Set Exercise Weight Rep Set
Find 5RM Bench Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
120.00 3 6 Close Grip Bench 122.50 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Machine Lateral Raise ? 12 3MRS
? 14 3MRS Pec Flye ? 12 3MRS
? 14 3MRS Rear Delt Flye ? 12 3MRS
Day Three
Weight Rep Set Exercise Weight Rep Set
Find 5RM Deadlift Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
142.50 3 6 Front Squat 147.50 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Wide Grip Cable Row ? 12 3MRS
? 14 3MRS Hammer Curl ? 12 3MRS
? 14 3MRS EZ Bar Curl ? 12 3MRS
Day Four
Weight Rep Set Exercise Weight Rep Set
Find 5RM Military Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
Find 5RM 3MRS Sling Shot Bench Find 3RM 1MRS
RM:
MRS:
112.50 3 6 Legs Up Bench 115.00 2 7
T2b & T2c Rest
? 14 3MRS
? 14 3MRS
? 14 3MRS Rear Delt Fly ? 12 3MRS
? 14 3MRS Pec Flye ? 12 3MRS
Week 12
8/28/2016
9/3/2016
Movement %
Back Squat
Bench Press
Deadlift
Military Press
Sling Shot Bench
Deadlift
Front Squat
Legs Up Bench
Day Two
Exercise Weight Rep Set
Bench Press Find 1RM
Day Three
Exercise Weight Rep Set
Deadlift Find 1RM
Day Four
Exercise Weight Rep Set
Military Press Find 1RM
T3 Rest
Training Schedule
Week 1 Week 2 Week 3 Week 4 Week 5
Day One Day One Day One Day One Day One
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 235 4 3+ Squat 250 3 4+ Squat 240 3 1 Squat 260 1 5+ Squat 250 3 1
1 255 2 2 260 2 1
1 270 1 3+ 275 Max 1
2 Incline Bench 80 10 4+ Incline Bench 90 8 4 Incline Bench 95 6 4 Incline Bench 100 5 5+ Incline Bench 75 Max 1
3 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 1
3 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 1
3 Leg Curl ? Max 5 Leg Curl ? Max 5 Leg Curl ? Max 4 Leg Curl ? Max 3 Leg Curl ? Max 1
Day Two Day Two Day Two Day Two Day Two
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Bench 160 4 3+ Bench 170 3 4+ Bench 165 3 1 Bench 180 1 5+ Bench 170 3 1
1 175 2 2 180 2 1
1 185 1 3+ 190 Max 1
2 Pause Squat 195 3 7+ Pause Squat 205 2 8 Pause Squat 220 1 10+ Squat 215 5 5+ Squat 165 Max 1
3 Seated DB OHP ? Max 5 Seated DB OHP ? Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max 3 Seated DB OHP ? Max 1
3 Side Laterals ? Max 5 Side Laterals ? Max 5 Side Laterals ? Max 4 Side Laterals ? Max 3 Side Laterals ? Max 1
3 Pec Deck ? Max 5 Pec Deck ? Max 5 Pec Deck ? Max 4 Pec Deck ? Max 3 Pec Deck ? Max 1
Day Three Day Three Day Three Day Three Day Three
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 3" Deficit Deadlift 220 4 3+ 3" Deficit Deadlift 235 3 4+ 2" Deficit Deadlift 250 2 5+ 1" Deficit Deadlift 260 3 1 Deadlift 265 3 1
1 275 2 1 280 2 1
1 290 1 3+ 295 Max 1
2 Legs Up Bench 115 10 4+ Legs Up Bench 125 8 4 Legs Up Bench 135 6 4 Legs Up Bench 145 5 5+ Legs Up Bench 105 Max 1
3 Pull Up ? Max 5 Pull Up ? Max 5 Pull Up ? Max 4 Pull Up ? Max 3 Pull Up ? Max 1
3 Hyper Extension ? Max 5 Hyper Extension ? Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max 3 Hyper Extension ? Max 1
3 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 1
Day Four Day Four Day Four Day Four Day Four
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Sling Shot Bench 170 4 3+ Sling Shot Bench 180 3 4+ Sling Shot Bench 175 3 1 Sling Shot Bench 190 1 5+ Sling Shot Bench 180 3 1
1 185 2 2 190 2 1
1 195 1 3+ 200 Max 1
2 Paused Deadlift 175 3 7+ Paused Deadlift 190 2 8 Paused Deadlift 205 1 10+ Deadlift 220 5 5+ Deadlift 160 Max 1
3 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 1
3 Dips ? Max 5 Dips ? Max 5 Dips ? Max 4 Dips ? Max 3 Dips ? Max 1
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 1
Day Five Day Five Day Five Day Five Day Five
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Front Squat 140 4 3+ Front Squat 150 3 4+ Front Squat 145 3 1 Front Squat 155 1 5+ Front Squat 150 3 1
1 155 2 2 155 2 1
1 160 1 3+ 165 Max 1
2 Close Grip Bench 125 10 4+ Close Grip Bench 135 8 4 Close Grip Bench 145 6 4 Close Grip Bench 150 5 5+ Close Grip Bench 115 Max 1
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 1
3 Back Step Lunge ? Max 5 Back Step Lunge ? Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max 3 Back Step Lunge ? Max 1
3 Lat Pull Down ? Max 5 Lat Pull Down ? Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max 3 Lat Pull Down ? Max 1
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Max T1 Movements should be competition lifts.
Squat 215 Exceptions: OHP & close variation of a competition lift.
Bench Press 125 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 225 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 82.5
Progression Table (Percentage of Training Max)
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement
Day One 1 Squat 0.85 Squat
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench
Day Four 1
Day Four 1
Day Five 1 Front Squat 0.85 Front Squat
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench
Day Five 2
Day Six 2 Rest Rest
Day Six 2
Day Seven 2 Rest Rest
Day Seven 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more se
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more s
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise
1 Squat 182.5 4 3+ Squat
1
1
2 Incline Bench 60 10 4+ Incline Bench
3 V Grip Cable Row ? Max 5 V Grip Cable Row
3 Ez Bar Curl ? Max 5 Ez Bar Curl
3 Leg Curl ? Max 5 Leg Curl
Day Two Day Two
Tier Exercise Weight Rep Set Exercise
1 Bench 107.5 4 3+ Bench
1
1
2 Pause Squat 150 3 7+ Pause Squat
3 Seated DB OHP ? Max 5 Seated DB OHP
3 Side Laterals ? Max 5 Side Laterals
3 Pec Deck ? Max 5 Pec Deck
Day Three Day Three
Tier Exercise Weight Rep Set Exercise
1 3" Deficit Deadlift 170 4 3+ 3" Deficit Deadlift
1
1
2 Legs Up Bench 75 10 4+ Legs Up Bench
3 Pull Up ? Max 5 Pull Up
3 Hyper Extension ? Max 5 Hyper Extension
3 Rear Delt Flye ? Max 5 Rear Delt Flye
Day Four Day Four
Tier Exercise Weight Rep Set Exercise
1 Sling Shot Bench 112.5 4 3+ Sling Shot Bench
1
1
2 Paused Deadlift 135 3 7+ Paused Deadlift
3 Wide Grip Incline ? Max 5 Wide Grip Incline
3 Dips ? Max 5 Dips
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext
Day Five Day Five
Tier Exercise Weight Rep Set Exercise
1 Front Squat 145 4 3+ Front Squat
1
1
2 Close Grip Bench 82.5 10 4+ Close Grip Bench
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift
3 Back Step Lunge ? Max 5 Back Step Lunge
3 Lat Pull Down ? Max 5 Lat Pull Down
ed daily 2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or base
ompetition lifts. Max Example: Close Grip Bench Press & Sling Shot Bench can be
riation of a competition lift. Incline Bench 100 Good T2 Options:
se Grip Bench, opposite DL. Front Squat 170 Deadlift & Back: Any pull up or row type, and/or more dea
Low Bar, etc. Upper Presssing: Flat & Incline bench varieties with bar, du
Squatting: More squats varieties including other bar positio
Rest Rest
Rest Rest
General Guidance
first set. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an
first set. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 A
rst set. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T
st set. Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 m
et for that movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days a
have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and
Week 3 Week 4
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise Weight
192.5 3 4+ Squat 187.5 3 1 Squat 205
200 2 2
210 1 3+
65 8 4 Incline Bench 70 6 4 Incline Bench 75
? Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ?
? Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ?
? Max 5 Leg Curl ? Max 4 Leg Curl ?
Day Two Day Two
Weight Rep Set Exercise Weight Rep Set Exercise Weight
112.5 3 4+ Bench 110 3 1 Bench 120
115 2 2
122.5 1 3+
162.5 2 8 Pause Squat 172.5 1 10+ Squat 167.5
? Max 5 Seated DB OHP ? Max 4 Seated DB OHP ?
? Max 5 Side Laterals ? Max 4 Side Laterals ?
? Max 5 Pec Deck ? Max 4 Pec Deck ?
Day Three Day Three
Weight Rep Set Exercise Weight Rep Set Exercise Weight
180 3 4+ 2" Deficit Deadlift 192.5 2 5+ 1" Deficit Deadlift 197.5
207.5
220
82.5 8 4 Legs Up Bench 87.5 6 4 Legs Up Bench 95
? Max 5 Pull Up ? Max 4 Pull Up ?
? Max 5 Hyper Extension ? Max 4 Hyper Extension ?
? Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ?
Day Four Day Four
Weight Rep Set Exercise Weight Rep Set Exercise Weight
120 3 4+ Sling Shot Bench 115 3 1 Sling Shot Bench 125
122.5 2 2
127.5 1 3+
147.5 2 8 Paused Deadlift 157.5 1 10+ Deadlift 170
? Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ?
? Max 5 Dips ? Max 4 Dips ?
? Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ?
Day Five Day Five
Weight Rep Set Exercise Weight Rep Set Exercise Weight
152.5 3 4+ Front Squat 150 3 1 Front Squat 162.5
157.5 2 2
165 1 3+
87.5 8 4 Close Grip Bench 95 6 4 Close Grip Bench 100
? Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ?
? Max 5 Back Step Lunge ? Max 4 Back Step Lunge ?
? Max 5 Lat Pull Down ? Max 4 Lat Pull Down ?
movements, or based upon T1 movements.
ing Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
ype, and/or more deadlifts including deficits, blocks, stiff legs, etc.
h varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
uding other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing
Week Five
3/1/2016
3/7/2016
Movement %
Squat 0.9
0.95
1
Bench 0.9
0.95
1
Deadlift 0.9
0.95
1
Sling Shot Bench 0.95
1
1.05
Front Squat 0.9
0.95
1
Squat 0.6
Deadlift 0.55
Rest
Rest
p out also known as an AMRAP, or, As Many Reps As Possible.
r T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
eft in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank following week
by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
s more next two days and try to get 30-60 more minutes of sleep each night that week.
5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each following
seated, etc.
od mornings, and leg pressing
. Don't be an idiot.
eps left in tank following week.
en the following week.
he rest guide is important to follow fairly closely due to Rep Out Rule.
between sets. Closer to 5 minutes on weeks 7-9.
between sets. Closer to 3 minutes on weeks 7-9.
ds between sets. Closer to 90 seconds on weeks 7-9
Training Schedule
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9
Day One Day One Day One Day One Day One Day One Day One Day One Day One
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 385 4 3+ Squat 410 3 4+ Squat 430 2 5+ Squat 400 3 1 Squat 410 3 1 Squat 420 3 1 Squat 410 3 3+ Squat 420 1 5+ Squat 430 3 1
1 410 2 1 420 2 1 430 2 1 445 2 1
1 420 1 5+ 430 1 4+ 445 1 3+ 455 Max 1
2 Incline Bench 145 10 4+ Incline Bench 160 8 4 Incline Bench 170 6 4 Incline Bench 185 5 5+ Incline Bench 190 4 5 Incline Bench 195 3 5 Incline Bench 200 2 10+ Incline Bench 210 1 10 Deload Deload
3 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 4 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max 2 V Grip Cable Row ? Max 2 V Grip Cable Row ? Max 1
3 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 4 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max 2 Ez Bar Curl ? Max 2 Leg Curl ? Max 1
3 Leg Curl ? Max 5 Leg Curl ? Max 5 Leg Curl ? Max 4 Leg Curl ? Max 4 Leg Curl ? Max 3 Leg Curl ? Max 3 Leg Curl ? Max 2 Leg Curl ? Max 2
Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two Day Two
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Bench 275 4 3+ Bench 295 3 4+ Bench 310 2 5+ Bench 285 3 1 Bench 295 3 1 Bench 300 3 1 Bench 295 3 3+ Bench 300 1 5+ Bench 310 3 1
1 295 2 1 300 2 1 310 2 1 315 2 1
1 300 1 5+ 310 1 4+ 315 1 3+ 325 Max 1
2 Pause Squat 320 3 7+ Pause Squat 340 2 8 Pause Squat 365 1 10 Squat 355 5 5+ Squat 365 4 5 Squat 375 3 5 Pause Squat 340 2 5+ Pause Squat 355 1 10 Deload Deload
3 Seated DB OHP ? Max 5 Seated DB OHP ? Max 5 Seated DB OHP ? Max 4 Seated DB OHP ? Max 4 Seated DB OHP ? Max 3 Seated DB OHP ? Max 3 Seated DB OHP ? Max 2 Seated DB OHP ? Max 2 Seated DB OHP ? Max 1
3 Side Laterals ? Max 5 Side Laterals ? Max 5 Side Laterals ? Max 4 Side Laterals ? Max 4 Side Laterals ? Max 3 Side Laterals ? Max 3 Side Laterals ? Max 2 Side Laterals ? Max 2 Pec Deck ? Max 1
3 Pec Deck ? Max 5 Pec Deck ? Max 5 Pec Deck ? Max 4 Pec Deck ? Max 4 Pec Deck ? Max 3 Pec Deck ? Max 3 Pec Deck ? Max 2 Pec Deck ? Max 2
Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three Day Three
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 3" Deficit Deadlift 400 4 3+ 3" Deficit Deadlift 430 3 4+ 3" Deficit Deadlift 455 2 5+ 2" Deficit Deadlift 415 3 1 2" Deficit Deadlift 430 3 1 2" Deficit Deadlift 440 3 1 Deadlift 480 3 3+ Deadlift 495 1 5+ Deadlift 510 3 1
1 430 2 1 440 2 1 455 2 1 520 2 1
1 440 1 5+ 455 1 4+ 470 1 3+ 535 Max 1
2 Legs Up Bench 195 10 4+ Legs Up Bench 210 8 4 Legs Up Bench 230 6 4 Legs Up Bench 245 5 5+ Legs Up Bench 250 4 5 Legs Up Bench 260 3 5 Legs Up Bench 270 2 5+ Legs Up Bench 275 1 10 Deload Deload
3 Pull Up ? Max 5 Pull Up ? Max 5 Pull Up ? Max 4 Pull Up ? Max 4 Pull Up ? Max 3 Pull Up ? Max 3 Pull Up ? Max 2 Pull Up ? Max 2 Pull Up ? Max 1
3 Hyper Extension ? Max 5 Hyper Extension ? Max 5 Hyper Extension ? Max 4 Hyper Extension ? Max 4 Hyper Extension ? Max 3 Hyper Extension ? Max 3 Hyper Extension ? Max 2 Hyper Extension ? Max 2 Rear Delt Flye ? Max 1
3 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 4 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max 2 Rear Delt Flye ? Max 2
Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four Day Four
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Sling Shot Bench 295 4 3+ Sling Shot Bench 310 3 4+ Sling Shot Bench 325 2 5+ Sling Shot Bench 300 3 1 Sling Shot Bench 310 3 1 Sling Shot Bench 315 3 1 Sling Shot Bench 310 3 3+ Sling Shot Bench 315 1 5+ Sling Shot Bench 325 3 1
1 310 2 1 315 2 1 325 2 1 335 2 1
1 315 1 5+ 325 1 4+ 335 1 3+ 340 Max 1
2 Paused Deadlift 320 3 7+ Paused Deadlift 350 2 8 Paused Deadlift 375 1 10 Deadlift 400 5 5+ Deadlift 415 4 5 Deadlift 430 3 5 Deadlift 440 2 5+ Deadlift 455 1 10 4" Block Deadlift 480 5 4+
3 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 4 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max 2 Wide Grip Incline ? Max 2 Dips ? Max 1
3 Dips ? Max 5 Dips ? Max 5 Dips ? Max 4 Dips ? Max 4 Dips ? Max 3 Dips ? Max 3 Dips ? Max 2 Dips ? Max 2 Cable OH Tri Ext ? Max 1
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max 2 Cable OH Tri Ext ? Max 2
Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five Day Five
Tier Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set Exercise Weight Rep Set
1 SSB Squat 320 4 3+ SSB Squat 340 3 4+ SSB Squat 365 2 5+ SSB Squat 330 3 1 SSB Squat 340 3 1 SSB Squat 355 3 1 SSB Squat 340 3 3+ SSB Squat 355 1 5+ SSB Squat 365 3 1
1 340 2 1 355 2 1 365 2 1 375 2 1
1 355 1 5+ 365 1 4+ 375 1 3+ 385 Max 1
2 Close Grip Bench 210 10 4+ Close Grip Bench 230 8 4 Close Grip Bench 245 6 4 Close Grip Bench 260 5 5+ Close Grip Bench 270 4 5 Close Grip Bench 275 3 5 Close Grip Bench 285 2 5+ Close Grip Bench 295 1 10 Deload Deload
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max 2 Stiff Leg Deadlift ? Max 2 Back Step Lunge ? Max 1
3 Back Step Lunge ? Max 5 Back Step Lunge ? Max 5 Back Step Lunge ? Max 4 Back Step Lunge ? Max 4 Back Step Lunge ? Max 3 Back Step Lunge ? Max 3 Back Step Lunge ? Max 2 Back Step Lunge ? Max 2 Lat Pull Down ? Max 1
3 Lat Pull Down ? Max 5 Lat Pull Down ? Max 5 Lat Pull Down ? Max 4 Lat Pull Down ? Max 4 Lat Pull Down ? Max 3 Lat Pull Down ? Max 3 Lat Pull Down ? Max 2 Lat Pull Down ? Max 2
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Max T1 Movements should be competition lifts.
Squat 215 Exceptions: OHP & close variation of a competition lift.
Bench Press 125 Examples: Front Squat, Close Grip Bench, opposite DL.
Deadlift 225 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 82.5
Progression Table (Percentage of Training Max)
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement
Day One 1 Squat 0.85 Squat
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench
Day Four 1
Day Four 1
Day Five 1 SSB Squat 0.7 SSB Squat
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench
Day Five 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more se
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more s
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more sets
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go up
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise
1 Squat 182.5 4 3+ Squat
1
1
2 Incline Bench 60 10 4+ Incline Bench
3 V Grip Cable Row ? Max 5 V Grip Cable Row
3 Ez Bar Curl ? Max 5 Ez Bar Curl
3 Leg Curl ? Max 5 Leg Curl
Day Two Day Two
Tier Exercise Weight Rep Set Exercise
1 Bench 107.5 4 3+ Bench
1
1
2 Pause Squat 150 3 7+ Pause Squat
3 Seated DB OHP ? Max 5 Seated DB OHP
3 Side Laterals ? Max 5 Side Laterals
3 Pec Deck ? Max 5 Pec Deck
Day Three Day Three
Tier Exercise Weight Rep Set Exercise
1 3" Deficit Deadlift 170 4 3+ 3" Deficit Deadlift
1
1
2 Legs Up Bench 75 10 4+ Legs Up Bench
3 Pull Up ? Max 5 Pull Up
3 Hyper Extension ? Max 5 Hyper Extension
3 Rear Delt Flye ? Max 5 Rear Delt Flye
Day Four Day Four
Tier Exercise Weight Rep Set Exercise
1 Sling Shot Bench 112.5 4 3+ Sling Shot Bench
1
1
2 Paused Deadlift 135 3 7+ Paused Deadlift
3 Wide Grip Incline ? Max 5 Wide Grip Incline
3 Dips ? Max 5 Dips
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext
Day Five Day Five
Tier Exercise Weight Rep Set Exercise
1 SSB Squat 120 4 3+ SSB Squat
1
1
2 Close Grip Bench 82.5 10 4+ Close Grip Bench
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift
3 Back Step Lunge ? Max 5 Back Step Lunge
3 Lat Pull Down ? Max 5 Lat Pull Down
ed daily 2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or base
ompetition lifts. Max Example: Close Grip Bench Press & Sling Shot Bench can be
riation of a competition lift. Incline Bench 100 Good T2 Options:
se Grip Bench, opposite DL. Front Squat 170 Deadlift & Back: Any pull up or row type, and/or more dea
Low Bar, etc. Upper Presssing: Flat & Incline bench varieties with bar, du
Squatting: More squats varieties including other bar positio
General Guidance
first set. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as an
first set. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 A
rst set. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all T
st set. Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 m
et for that movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days a
have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and
Week 3 Week 4
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise Weight
192.5 3 4+ Squat 205 2 5+ Squat 187.5
192.5
200
65 8 4 Incline Bench 70 6 4 Incline Bench 75
? Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row ?
? Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl ?
? Max 5 Leg Curl ? Max 4 Leg Curl ?
Day Two Day Two
Weight Rep Set Exercise Weight Rep Set Exercise Weight
112.5 3 4+ Bench 120 2 5+ Bench 110
112.5
115
162.5 2 8 Pause Squat 172.5 1 10 Squat 167.5
? Max 5 Seated DB OHP ? Max 4 Seated DB OHP ?
? Max 5 Side Laterals ? Max 4 Side Laterals ?
? Max 5 Pec Deck ? Max 4 Pec Deck ?
Day Three Day Three
Weight Rep Set Exercise Weight Rep Set Exercise Weight
180 3 4+ 3" Deficit Deadlift 192.5 2 5+ 2" Deficit Deadlift 175
180
185
82.5 8 4 Legs Up Bench 87.5 6 4 Legs Up Bench 95
? Max 5 Pull Up ? Max 4 Pull Up ?
? Max 5 Hyper Extension ? Max 4 Hyper Extension ?
? Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye ?
Day Four Day Four
Weight Rep Set Exercise Weight Rep Set Exercise Weight
120 3 4+ Sling Shot Bench 125 2 5+ Sling Shot Bench 115
120
122.5
147.5 2 8 Paused Deadlift 157.5 1 10 Deadlift 170
? Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline ?
? Max 5 Dips ? Max 4 Dips ?
? Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext ?
Day Five Day Five
Weight Rep Set Exercise Weight Rep Set Exercise Weight
127.5 3 4+ SSB Squat 135 2 5+ SSB Squat 122.5
127.5
132.5
87.5 8 4 Close Grip Bench 95 6 4 Close Grip Bench 100
? Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift ?
? Max 5 Back Step Lunge ? Max 4 Back Step Lunge ?
? Max 5 Lat Pull Down ? Max 4 Lat Pull Down ?
movements, or based upon T1 movements.
ing Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
ype, and/or more deadlifts including deficits, blocks, stiff legs, etc.
h varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
uding other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg pressing
Week 5 Week 6
Day One Day One
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 1 Squat 192.5 3 1 Squat 200 3
2 1 200 2 1 205 2
1 5+ 205 1 4+ 210 1
5 5+ Incline Bench 77.5 4 5 Incline Bench 80 3
Max 4 V Grip Cable Row ? Max 3 V Grip Cable Row ? Max
Max 4 Ez Bar Curl ? Max 3 Ez Bar Curl ? Max
Max 4 Leg Curl ? Max 3 Leg Curl ? Max
Day Two Day Two
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 1 Bench 112.5 3 1 Bench 115 3
2 1 115 2 1 120 2
1 5+ 120 1 4+ 122.5 1
5 5+ Squat 172.5 4 5 Squat 177.5 3
Max 4 Seated DB OHP ? Max 3 Seated DB OHP ? Max
Max 4 Side Laterals ? Max 3 Side Laterals ? Max
Max 4 Pec Deck ? Max 3 Pec Deck ? Max
Day Three Day Three
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 1 2" Deficit Deadlift 180 3 1 2" Deficit Deadlift 185 3
2 1 185 2 1 192.5 2
1 5+ 192.5 1 4+ 197.5 1
5 5+ Legs Up Bench 97.5 4 5 Legs Up Bench 100 3
Max 4 Pull Up ? Max 3 Pull Up ? Max
Max 4 Hyper Extension ? Max 3 Hyper Extension ? Max
Max 4 Rear Delt Flye ? Max 3 Rear Delt Flye ? Max
Day Four Day Four
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 1 Sling Shot Bench 120 3 1 Sling Shot Bench 122.5 3
2 1 122.5 2 1 125 2
1 5+ 125 1 4+ 127.5 1
5 5+ Deadlift 175 4 5 Deadlift 180 3
Max 4 Wide Grip Incline ? Max 3 Wide Grip Incline ? Max
Max 4 Dips ? Max 3 Dips ? Max
Max 4 Cable OH Tri Ext ? Max 3 Cable OH Tri Ext ? Max
Day Five Day Five
Rep Set Exercise Weight Rep Set Exercise Weight Rep
3 1 SSB Squat 127.5 3 1 SSB Squat 132.5 3
2 1 132.5 2 1 135 2
1 5+ 135 1 4+ 140 1
5 5+ Close Grip Bench 102.5 4 5 Close Grip Bench 107.5 3
Max 4 Stiff Leg Deadlift ? Max 3 Stiff Leg Deadlift ? Max
Max 4 Back Step Lunge ? Max 3 Back Step Lunge ? Max
Max 4 Lat Pull Down ? Max 3 Lat Pull Down ? Max
mornings, and leg pressing
Rest Guide The rest guide is important to follow fairly closely due to Rep O
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
on't be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
eft in tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
he following week.
ax reps for each following set. T3 sets do not have to all be same reps per set. Peform each following "Rep Out R
Week 7 Week 8
Day One Day One
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Squat 192.5 3 3+ Squat 200 1 5+
1
3+
5 Incline Bench 82.5 2 10+ Incline Bench 85 1 10
3 V Grip Cable Row ? Max 2 V Grip Cable Row ? Max 2
3 Ez Bar Curl ? Max 2 Ez Bar Curl ? Max 2
3 Leg Curl ? Max 2 Leg Curl ? Max 2
Day Two Day Two
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Bench 112.5 3 3+ Bench 115 1 5+
1
3+
5 Pause Squat 162.5 2 5+ Pause Squat 167.5 1 10
3 Seated DB OHP ? Max 2 Seated DB OHP ? Max 2
3 Side Laterals ? Max 2 Side Laterals ? Max 2
3 Pec Deck ? Max 2 Pec Deck ? Max 2
Day Three Day Three
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Deadlift 202.5 3 3+ Deadlift 207.5 1 5+
1
3+
5 Legs Up Bench 102.5 2 5+ Legs Up Bench 107.5 1 10
3 Pull Up ? Max 2 Pull Up ? Max 2
3 Hyper Extension ? Max 2 Hyper Extension ? Max 2
3 Rear Delt Flye ? Max 2 Rear Delt Flye ? Max 2
Day Four Day Four
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 Sling Shot Bench 120 3 3+ Sling Shot Bench 122.5 1 5+
1
3+
5 Deadlift 185 2 5+ Deadlift 192.5 1 10
3 Wide Grip Incline ? Max 2 Wide Grip Incline ? Max 2
3 Dips ? Max 2 Dips ? Max 2
3 Cable OH Tri Ext ? Max 2 Cable OH Tri Ext ? Max 2
Day Five Day Five
Set Exercise Weight Rep Set Exercise Weight Rep Set
1 SSB Squat 127.5 3 3+ SSB Squat 132.5 1 5+
1
3+
5 Close Grip Bench 110 2 5+ Close Grip Bench 112.5 1 10
3 Stiff Leg Deadlift ? Max 2 Stiff Leg Deadlift ? Max 2
3 Back Step Lunge ? Max 2 Back Step Lunge ? Max 2
3 Lat Pull Down ? Max 2 Lat Pull Down ? Max 2
Optional 3 Week
Week 9 Week 10
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Squat 205 3 1 Squat 220 1
210 2 1
215 Max 1
Deload Deload Bench 80 2
V Grip Cable Row ? Max 1 V Grip Cable Row ? Max
Leg Curl ? Max 1 Leg Curl ? Max
? ?
Day Two Day Two
Exercise Weight Rep Set Exercise Weight Rep
Bench 120 3 1 Bench 127.5 1
122.5 2 1
125 Max 1
Deload Deload Squat 172.5 2
Seated DB OHP ? Max 1 Seated DB OHP ? Max
Pec Deck ? Max 1 Pec Deck ? Max
? ?
Day Three Day Three
Exercise Weight Rep Set Exercise Weight Rep
Deadlift 215 3 1 Deadlift 230 1
220 2 1
225 Max 1
Deload Deload Bench 87.5 5
Pull Up ? Max 1 Pull Up ? Max
Rear Delt Flye ? Max 1 Rear Delt Flye ? Max
? ?
Day Four Day Four
Exercise Weight Rep Set Exercise Weight Rep
Sling Shot Bench 125 3 1 Sling Shot Bench 135 1
127.5 2 1
132.5 Max 1
4" Block Deadlift 202.5 5 4+ 4" Block Deadlift 215 4
Dips ? Max 1 Dips ? Max
Cable OH Tri Ext ? Max 1 Cable OH Tri Ext ? Max
?
Day Five Day Five
Exercise Weight Rep Set Exercise Weight Rep
SSB Squat 135 3 1 Rest
140 2 1
145 Max 1
Deload Deload
Back Step Lunge ? Max 1
Lat Pull Down ? Max 1
Optional 3 Week Taper with Specificy Increase
Rest Rest
Bench 0.9
Squat 0.9
Bench 0.8
Rest
Week 11 Week 12
Day One Day One
Set Exercise Weight Rep Set Exercise Weight Rep
6+ Squat 225 1 3+ Test Openers
10 Bench 90 1 10+
1 ?
1 ?
?
Day Two Day Two
Set Exercise Weight Rep Set Exercise Weight Rep
6+ Bench 132.5 1 3+ Rest
3 Bench 100 3 4+
1 ?
1 ?
?
Day Four Day Four
Set Exercise Weight Rep Set Exercise Weight Rep
6+ Sling Shot Bench 137.5 1 3+ Rest
Set
Set
Set
Set
GUIDE
Week One
Movement Weight Reps Sets
1" Deficit Deadlift Find 3RM T1
1" Deficit Deadlift (-20% from above) 3 5+ T1
Week Two
Movement Weight Reps Sets
2" Deficit Deadlift Find 2RM T1
2" Deficit Deadlift (-25% from above) 2 5+ T1
Week Three
Movement Weight Reps Sets
3" Deficit Deadlift Find 1RM T1
3" Deficit Deadlift (-30% from above) 1 7+ T1
Week Four
Movement Weight Reps Sets
Deadlift 15% < Week-1's 3RM Weight 3 5+ T1
Deadlift (-20% from above) 5 4 T1
Week Five
Movement Weight Reps Sets
Deadlift 10% < Week-1's 3RM Weight 2 5+ T1
Deadlift (-15% from above) 3 5 T1
Week Six
Movement Weight Reps Sets
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Movement Weight Reps Sets
Deadlift Find 3RM T1
1" Block Pull (+5% from above) Max 4 T1
Week Eight
Movement Weight Reps Sets
Deadlift Find 2RM T1
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Movement Weight Reps Sets
Deadlift Find 1RM (10-20 lb. left in the tank) T1
3" Block Pull (+10% from above) Max 2 T1
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST)
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a sta
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the field
1" Deficit Deadlift 200 3RM 1 (+) Designation means the LA
1" Deficit Deadlift 150 3 5+ When going for 3, 2, & 1 Rep
Week Two
Movement Weight Reps Sets Accessories (To be done on D
2" Deficit Deadlift 150 2RM 1 Weeks 1-3
2" Deficit Deadlift 115 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
3" Deficit Deadlift 100 1RM 1
3" Deficit Deadlift 70 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
Deadlift 170 3 5+
Deadlift 135 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 180 2 5+ T3 Dumbbell Hammer Curl
Deadlift 155 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 200 1 7+ T3 Dumbbell Row
Deadlift 185 1 1+ T3 Dumbbell Hammer Curl
t Pull Down 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Row 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Hammer Curl 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
t Pull Down 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
umbbell Row 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
umbbell Hammer Curl 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
t Pull Down 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
umbbell Row 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
umbbell Hammer Curl 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
t Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
ff Leg Deadlift 4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
ff Leg Deadlift 3 sets x Max Reps Work up to a weight you can get 10-15 reps with on the first set
3 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
ff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
2 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many R
low Background.) Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't g
ps. Always leave 1-2 in your tank. Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
et 12-15 reps with on the first set T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
et 12-15 reps with on the first set
et 12-15 reps with on the first set
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more
et 10-12 reps with on the first set go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5
et 10-12 reps with on the first set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing m
et 10-12 reps with on the first set
Week Four
Movement Weight Reps Sets
Deadlift 15% < Week-1's 3RM Weight 3 5+ T1
Deadlift (-20% from above) 5 4 T1
Week Five
Movement Weight Reps Sets
Deadlift 10% < Week-1's 3RM Weight 2 5+ T1
Deadlift (-15% from above) 3 5 T1
Week Six
Movement Weight Reps Sets
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Movement Weight Reps Sets
Deadlift Find 3RM T1
1" Block Pull (+5% from above) Max 4 T1
Week Eight
Movement Weight Reps Sets
Deadlift Find 2RM T1
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Movement Weight Reps Sets
Deadlift Find 1RM (10-20 lb. left in the tank) T1
3" Block Pull (+10% from above) Max 2 T1
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST)
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a stan
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the fields
1" Deficit Deadlift 222.5 3RM 1 (+) Designation means the LA
1" Deficit Deadlift 177.5 3 5+ When going for 3, 2, & 1 Rep M
Week Two
Movement Weight Reps Sets Accessories (To be done on D
2" Deficit Deadlift 205 2RM 1 Weeks 1-3
2" Deficit Deadlift 165 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
3" Deficit Deadlift 192.5 1RM 1
3" Deficit Deadlift 155 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
Deadlift 190 3 5+
Deadlift 150 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 200 2 5+ T3 Dumbbell Hammer Curl
Deadlift 170 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 225 1 7+ T3 Dumbbell Row
Deadlift 210 1 1+ T3 Dumbbell Hammer Curl
Pull Down 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
mbbell Row 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
mbbell Hammer Curl 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
Pull Down 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
mbbell Row 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
mbbell Hammer Curl 4 sets x Max Reps Work up to a weight you can get 10-12 reps with on the first set
Pull Down 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
mbbell Row 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
mbbell Hammer Curl 3 sets x Max Reps Work up to a weight you can get 8-10 reps with on the first set
Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
mbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
mbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
ff Leg Deadlift 4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
ff Leg Deadlift 3 sets x Max Reps Work up to a weight you can get 10-15 reps with on the first set
3 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
ff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
2 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
ne, rest up.
your other programs.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many Re
ow Background.) Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go
s. Always leave 1-2 in your tank. Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
T2 Rest 2-3 minutes between sets. Closer to 3 minutes on weeks 7-9.
t 12-15 reps with on the first set T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
t 12-15 reps with on the first set
t 12-15 reps with on the first set
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more
t 10-12 reps with on the first set go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5
t 10-12 reps with on the first set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing m
t 10-12 reps with on the first set
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following da
Day Training "+" Means LAST SET of that mov
Schedule Date Schedule T1 Movement LBS
T2 & T3 Movements are fixed until Monday 1-Feb Rest
you learn how to edit the formulas. Tuesday 2-Feb Train Bench 270
Week 1
Wednesday 3-Feb Rest
Train no more than 4-days in a row. Thursday 4-Feb Train Squat 385
Friday 5-Feb Rest
hind the Neck Press Saturday 6-Feb Train OHP 165
Sunday 7-Feb Train Deadlift 310
Monday 8-Feb Rest
The Trough
Tuesday 9-Feb Train Bench 285
Week 2
Wednesday 10-Feb Rest
T3b Movement LBS Thursday 11-Feb Train Squat 410
Side Lateral 65 Friday 12-Feb Rest
EZ Bar Curl 10 Saturday 13-Feb Train OHP 175
EZ Bar Pull Over 10 Sunday 14-Feb Train Deadlift 480
Rear Delt Flyes 55 Monday 15-Feb Rest
Hammer Curl 35 Tuesday 16-Feb Train Bench 275
Week 3
Week 7
used to bump up the effort of the lifter Wednesday 16-Mar Rest
me lower because of tapering. Thursday 17-Mar Train Squat 420
Friday 18-Mar Rest
n schedule. Saturday 19-Mar Train OHP 180
o intensity, because these are based off Sunday 20-Mar Train Deadlift 495
be lifted for 10-or-more reps per set. Monday 21-Mar Rest
The Crest
Tuesday 22-Mar Train Bench 305
Week 8
ed for max reps on each set. Wednesday 23-Mar Rest
eave 1-2 reps left in the tank. Thursday 24-Mar Train Squat 445
e failure, but get close. Friday 25-Mar Rest
Saturday 26-Mar Train OHP 190
decreases every three weeks to help Sunday 27-Mar Train Deadlift 520
very debt while the intensity creeps up Monday 28-Mar Rest
Tuesday 29-Mar Train Bench 300
Week 9
EZ Bar Curl 10 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.
EZ Bar Pull Over 10 Max 5
Rear Delt Flyes 55 Max 5
Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following da
Day Training "+" Means LAST SET of that mov
Schedule Date Schedule T1 Movement KG
T2 & T3 Movements are fixed until Monday 1-Feb Rest
you learn how to edit the formulas. Tuesday 2-Feb Train Bench 122.5
Week 1
Wednesday 3-Feb Rest
Train no more than 4-days in a row. Thursday 4-Feb Train Squat 182.5
Friday 5-Feb Rest
nd the Neck Press Saturday 6-Feb Train OHP 70.0
Sunday 7-Feb Train Deadlift 205.0
Monday 8-Feb Rest
The Trough
Week 2 Tuesday 9-Feb Train Bench 130.0
Wednesday 10-Feb Rest
T3b Movement KG Thursday 11-Feb Train Squat 192.5
Side Lateral 10 Friday 12-Feb Rest
EZ Bar Curl 25 Saturday 13-Feb Train OHP 75.0
EZ Bar Pull Over 17.5 Sunday 14-Feb Train Deadlift 215.0
Rear Delt Flyes 10 Monday 15-Feb Rest
Hammer Curl 22.5 Tuesday 16-Feb Train Bench 127.5
Week 3
Week 7
sed to bump up the effort of the lifter Wednesday 16-Mar Rest
me lower because of tapering. Thursday 17-Mar Train Squat 200.0
Friday 18-Mar Rest
schedule. Saturday 19-Mar Train OHP 77.5
intensity, because these are based off Sunday 20-Mar Train Deadlift 222.5
be lifted for 10-or-more reps per set. Monday 21-Mar Rest
Week 8
d for max reps on each set. Wednesday 23-Mar Rest
eave 1-2 reps left in the tank. Thursday 24-Mar Train Squat 210.0
e failure, but get close. Friday 25-Mar Rest
Saturday 26-Mar Train OHP 80.0
decreases every three weeks to help Sunday 27-Mar Train Deadlift 235.0
very debt while the intensity creeps up Monday 28-Mar Rest
Tuesday 29-Mar Train Bench 137.5
Week 9
EZ Bar Curl 25 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.
EZ Bar Pull Over 17.5 Max 5
Rear Delt Flyes 10 Max 5
Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
Week 3 Week 4
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise
185.00 0 0 0
190.00
195.00
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest Rest
Rest Rest
are not T1 movements, or based upon T1 movements.
Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
up or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
cline bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
rieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and le
Week 5 Week 6
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest
Rest
as Incline Bench cannot.
60 lb. doing max reps for each following set. T3 sets do not have to all be same reps per set. Peform each follow
Week 7 Week 8
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
Rest Rest
Rest Rest
Week Nine
3/29/2016
4/4/2016
% Movement %
s important to follow fairly closely due to Rep Out Rule.
sets. Closer to 5 minutes on weeks 7-9.
sets. Closer to 3 minutes on weeks 7-9.
en sets. Closer to 90 seconds on weeks 7-9
eps per set. Peform each following "Rep Out Rule" described above.
Week 9
Day One
Weight Rep Set Exercise Weight Rep Set
0 0 0
0 0 0
Day Two
Weight Rep Set Exercise Weight Rep Set
0 0 0
0 0 0
Day Three
Weight Rep Set Exercise Weight Rep Set
0 0 0
0 0 0
Day Four
Weight Rep Set Exercise Weight Rep Set
0 0 0
0 0 0
Day Five
Weight Rep Set Exercise Weight Rep Set
0 0 0
0 0 0
Day Six
Weight Rep Set Exercise Weight Rep Set
0
Rest
Day Seven
Weight Rep Set Exercise Weight Rep Set
0
Rest
Here's a video on the basic use of this Blank Template
Here's a more complete walk through
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 200 Exceptions: Any close variation of a competition lift.
Bench Press 125 Examples: Front Squat, Close Grip Bench, opposite D
Deadlift 215 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 80
Progression Table (Percentage of Training Max)
Micro Cycle A
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement
Day One 1 Squat 0.800
Day One 1 0.825
Day One 1 0.850
Day Two 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Day Five 1
Day Five 1
Day Five 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2
Day Four 2
Day Five 2
Day Five 2
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise
1 Squat 160.00 0
1 165.00
1 170.00
2 0 0.00 0
2
3
3
3
Day Two Day Two
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Three Day Three
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Four Day Four
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Five Day Five
Tier Exercise Weight Rep Set Exercise
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Micro Cycle A
Week Three Week Four
2/16/2016 2/23/2016
2/22/2016 2/29/2016
% Movement % Movement
0.875
0.900
0.925
Week 3 Week 4
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise
175.00 0 0.00 0
180.00 0.00
185.00 0.00
0.00 0 0.00 0
wn as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
held for a few seconds longer, without compromising form/safety.
T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
2-3 reps left in your tank for the remaining portion of the week. Resume normal AMRAP guidance following week.
all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
wo days and try to get 30-60 more minutes of sleep each night that week.
not T1 movements, or based upon T1 movements.
ess & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
e bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
ties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg p
Micro Cycle B
Week Five
3/1/2016
3/7/2016
% Movement %
Week 5
Day One
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Two
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Three
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Four
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Five
Weight Rep Set Exercise Weight Rep Set
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
T3 Progression Guide
Example: (From the workout above)
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
Then complete 3 additional Max Rep Sets (MRS) with that same weight.
following week. Do not push to failure. Always leave 1-2 reps in the tank.
Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good.
ability whereas Incline Bench cannot.
T3 Progression Guide
Example: (From the workout above)
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12
Then complete 3 additional Max Rep Sets (MRS) with that same we
Do not push to failure. Always leave 1-2 reps in the tank.
Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good
Week Twelve
4/19/2016
4/25/2016
Movement %
Week 12
Day One
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Two
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Three
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Four
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00
Day Five
Exercise Weight Rep Set
0 0.00
0.00
0.00
0 0.00