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4 Week Infinite Off-

Season
Squat Bench Deadlift OHP
Ending %s From Last Cycle 70% 70% 70.0% 70%

WEEK 1:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 70.0% 249 -
DAY 1

Deadlifts 1 AMRAP 70.0% 249 -


Tempo Squat 3 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - - -
Bench 3 5 70.0% 165 -
DAY 2

Bench 1 AMRAP 70.0% 165 -


DB Incline 3 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE


Squat 3 5 70.0% 207 -
DAY 3

Squat 1 AMRAP 70.0% 207 -


Block Pull 3 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Spoto Bench 3 10 60.0% 141 -
DAY 4

Overhead Press 3 5 70.0% 95 -


Overhead Press 1 AMRAP 70.0% 95 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

WEEK 2:
1
Movement Sets Reps %1RM Weight RPE
Deadlifts 4 5 72.5% 257 -
DAY 1 Deadlifts 1 AMRAP 72.5% 257 -
Pause Squat 4 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - - -
Bench 4 5 72.5% 170 -
DAY 2

Bench 1 AMRAP 72.5% 170 -


DB Incline 4 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE


Squat 4 5 72.5% 214 -
DAY 3

Squat 1 AMRAP 72.5% 214 -


Block Pull 4 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Spoto Bench 4 10 60.0% 141 -
DAY 4

Overhead Press 4 5 72.5% 98 -


Overhead Press 1 AMRAP 72.5% 98 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

WEEK 3:
Movement Sets Reps %1RM Weight RPE
Deadlifts 5 5 75.0% 266 -
DAY 1

Deadlifts 1 AMRAP 75.0% 266 -


Pause Squat 5 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE


AY 2

2
Face Pull 3 30 - - -
Bench 5 5 75.0% 176 -
DAY 2 Bench 1 AMRAP 75.0% 176 -
DB Incline 5 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE


Squat 5 5 75.0% 221 -
DAY 3

Squat 1 AMRAP 75.0% 221 -


Block Pull 5 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Spoto Bench 5 10 60.0% 141 -
DAY 4

Overhead Press 5 5 75.0% 101 -


Overhead Press 1 AMRAP 75.0% 101 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

WEEK 4:
Movement Sets Reps %1RM Weight RPE
Deadlifts 3 5 77.5% 275 -
DAY 1

Deadlifts 1 AMRAP 77.5% 275 -


Pause Squat 3 10 - 8
Stiff Leg Deadlifts 3 10 - 8
Barbell Rows 3 10 - 8
Plank 3 30 sec - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - - -
Bench 3 5 77.5% 182 -
DAY 2

Bench 1 AMRAP 77.5% 182 -


DB Incline 3 10 - - 8
Pulldown 3 10 - - 8
Skull Crusher 3 10 - - 8
Hammer Curl 3 10 - - 8

Movement Sets Reps %1RM Weight RPE


Squat 3 5 77.5% 229 -
DAY 3

3
DAY 3
Squat 1 AMRAP 77.5% 229 -
Block Pull 3 15 - - 8
Barbell Row 3 15 - - 8
Plank 3 60 sec - - -

Movement Sets Reps %1RM Weight RPE


Face Pull 3 30 - -
Spoto Bench 3 10 60.0% 141 -
DAY 4

Overhead Press 3 5 77.5% 105 -


Overhead Press 1 AMRAP 77.5% 105 -
Pulldown 3 15 - - 8
Tricep Pushdown 3 15 - - 8
DB Curl 3 15 - - 8

4
Lift Squat Bench Deadlift OHP
Weight 295 235 355 135
Reps 1 1 1 1
1RM 295 235 355 135

Reps AchievedEst. 1RM Journal Notes


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Select Squat Variation Select
Squat >7 Reps
Front Squat 4-6 Reps
Pause Squat <4 Reps
Tempo Squat

Select Bench Variation


DB Incline
Close Grip
Incline Barbell
Spoto Press

Select Deadlift Variation


Stiff Leg
Pause Deadlift
Block Pull

Select Bench Variation Alt


Bench
Tempo Bench
Close Grip Bench
Spoto Bench