T1

Mon
Tue
Wed
Thu
Fri
Sat

Lifts
Bench
Hack Squat
Press

Working Max Small % Increase

48.75
5
35
27.5 Large % Increase
0
10
70
41.25

W1

W2

W3

40
45
50
55

45
50
55
60

50
55
60
65

10
10
10
10

10
10
10
10+

8
8
8
8

40

45

50

10

10

Pause Deadlift
OHP

40
60
60
60
60
60

T3
Mon
Tue
Wed
Thu
Fri
Sat

Squat T3
Bench T3
Deadlift T3
OHP T3
Front Squat T3
Bench T3

40
40
40
40
40
40

100

100

100

25

25

25

Mon
Tue
Wed
Thu
Fri
Sat

Squat T3
Bench T3
Deadlift T3
OHP T3
Front Squat T3
Bench T3

30
30
30
30
30
30

T2
Mon
Tue
Wed
Thu
Fri
Sat

Deadlift
Incline Bench

Weighted Dips
Leg Press
DB shoulder Press

W4

W5 W6
W7 W8
W9 W10 W11 W12 W13
W14
55 92.5
95 97.5 100 67.5
70 72.5
75
90
95
60 52.5 57.5 62.5 67.5 77.5
80 82.5
85
65 62.5 67.5 72.5 77.5 87.5
90 92.5
95
70 72.5 77.5 82.5 87.5 97.5 100 103 105
108 110 113 115

8
8
8
8+

1+
10
10
10

1+
10
10
10

1+
8
8
8

1+
8
8
8

6
6
6
6
6

6
6
6
6
6

4
4
4
4
4

4
4
4
4
4+

2+

2+

55

50

55

60

65

60

65

70

75

80

85

10

10

10

10

10

10

10

10

100 100

100

100

100

100 100

100 100

100 100

25

25

25

25

25

25

25

25

25

25

25

W15

Mon

Tue

Wed

Thu

Fri

Week 1

Week 2

Week 3

21.25
23.75
26.25
28.75

23.75
26.25
28.75
31.25

T1

Bench

18.75
21.25
23.75
26.25

T2
T3

Weighted Dips
Squat T3
Squat T3

15 x 10 x 5
40 x 25 x 3
30 x 25 x 3

17.5 x 10 x 5
40 x 25 x 3
30 x 25 x 3

20 x 8 x 4
40 x 25 x 3
30 x 25 x 3

T1

Hack Squat

13.75 x 10
15 x 10
17.5 x 10
18.75 x 10

15 x 10
17.5 x 10
18.75 x 10
20 x 10+

17.5 x 8
18.75 x 8
20 x 8
22.5 x 8

T2
T3

Leg Press
Bench T3
Bench T3

23.75 x 10 x 5
40 x 25 x 3
30 x 25 x 3

26.25 x 10 x 5
40 x 25 x 3
30 x 25 x 3

30 x 8 x 4
40 x 25 x 3
30 x 25 x 3

T1

Press

10 x 10
11.25 x 10
13.75 x 10
15 x 10

11.25 x 10
13.75 x 10
15 x 10
16.25 x 10+

13.75 x 8
15 x 8
16.25 x 8
17.5 x 8

T2
T3

DB shoulder Pres23.75 x 10 x 5
Deadlift T3
40 x 25 x 3
Deadlift T3
30 x 25 x 3

26.25 x 10 x 5
40 x 25 x 3
30 x 25 x 3

30 x 8 x 4
40 x 25 x 3
30 x 25 x 3

T1

0
0
0
0

0
0
0
0

0
0
0
0

T2
T3

0
OHP T3
OHP T3

23.75 x 10 x 5
40 x 25 x 3
30 x 25 x 3

26.25 x 10 x 5
40 x 25 x 3
30 x 25 x 3

30 x 8 x 4
40 x 25 x 3
30 x 25 x 3

T1

Deadlift

27.5 x 10
31.25 x 10
35 x 10
37.5 x 10

31.25 x 10
35 x 10
37.5 x 10
41.25 x 10+

35 x 8
37.5 x 8
41.25 x 8
45 x 8

x
x
x
x

x
x
x
x

10
10
10
10

10
10
10
10

x
x
x
x

x
x
x
x

10
10
10
10+

10
10
10
10+

x
x
x
x

x
x
x
x

8
8
8
8

8
8
8
8

Sat

T2
T3

Pause Deadlift
Front Squat T3
Front Squat T3

23.75 x 10 x 5
40 x 25 x 3
30 x 25 x 3

26.25 x 10 x 5
40 x 25 x 3
30 x 25 x 3

30 x 8 x 4
40 x 25 x 3
30 x 25 x 3

T1

Incline Bench

16.25 x 10
17.5 x 10
20 x 10
22.5 x 10

17.5 x 10
20 x 10
22.5 x 10
23.75 x 10+

20 x 8
22.5 x 8
23.75 x 8
26.25 x 8

T2
T3

OHP
Bench T3
Bench T3

23.75 x 10 x 5
40 x 25 x 3
30 x 25 x 3

26.25 x 10 x 5
40 x 25 x 3
30 x 25 x 3

30 x 8 x 4
40 x 25 x 3
30 x 25 x 3

Week 4

Week 5

Week 6

Week 7

Week 8

26.25
28.75
31.25
33.75

45
25
30
35

46.25 x 1+
27.5 x 10
32.5 x 10
37.5 x 10

47.5 x 1+
30 x 8
35 x 8
40 x 8

48.75 x 1+
32.5 x 8
37.5 x 8
42.5 x 8

x
x
x
x

8
8
8
8+

x
x
x
x

1+
10
10
10

21.25 x 8 x 4
40 x 25 x 3
30 x 25 x 3

20 x 10 x 5
40 x 25 x 3
30 x 25 x 3

21.25 x 10 x 5
40 x 25 x 3
30 x 25 x 3

23.75 x 8 x 4
40 x 25 x 3
30 x 25 x 3

25 x 8 x 4
40 x 25 x 3
30 x 25 x 3

18.75 x 8
20 x 8
22.5 x 8
23.75 x 8+

31.25 x 1+
17.5 x 10
21.25 x 10
25 x 10

32.5 x 1+
20 x 10
22.5 x 10
26.25 x 10

33.75 x 1+
21.25 x 8
25 x 8
28.75 x 8

35 x 1+
22.5 x 8
26.25 x 8
30 x 8

32.5 x 8 x 4
40 x 25 x 3
30 x 25 x 3

30 x 10 x 5
40 x 25 x 3
30 x 25 x 3

32.5 x 10 x 5
40 x 25 x 3
30 x 25 x 3

35 x 8 x 4
40 x 25 x 3
30 x 25 x 3

38.75 x 8 x 4
40 x 25 x 3
30 x 25 x 3

15 x 8
16.25 x 8
17.5 x 8
18.75 x 8+

25 x 1+
13.75 x 10
16.25 x 10
18.75 x 10

25 x 1+
15 x 10
17.5 x 10
21.25 x 10

26.25 x 1+
16.25 x 8
18.75 x 8
22.5 x 8

27.5 x 1+
17.5 x 8
21.25 x 8
23.75 x 8

32.5 x 8 x 4
40 x 25 x 3
30 x 25 x 3

30 x 10 x 5
40 x 25 x 3
30 x 25 x 3

32.5 x 10 x 5
40 x 25 x 3
30 x 25 x 3

35 x 8 x 4
40 x 25 x 3
30 x 25 x 3

38.75 x 8 x 4
40 x 25 x 3
30 x 25 x 3

0
0
0
0

0
0
0
0

0
0
0
0

0
0
0
0

0
0
0
0

x
x
x
x

8
8
8
8+

x
x
x
x

1+
10
10
10

x
x
x
x

1+
10
10
10

x
x
x
x

1+
8
8
8

x
x
x
x

1+
8
8
8

32.5 x 8 x 4
40 x 25 x 3
30 x 25 x 3

30 x 10 x 5
40 x 25 x 3
30 x 25 x 3

32.5 x 10 x 5
40 x 25 x 3
30 x 25 x 3

35 x 8 x 4
40 x 25 x 3
30 x 25 x 3

38.75 x 8 x 4
40 x 25 x 3
30 x 25 x 3

37.5 x 8
41.25 x 8
45 x 8
48.75 x 8+

63.75 x 1+
36.25 x 10
43.75 x 10
50 x 10

66.25 x 1+
40 x 10
46.25 x 10
53.75 x 10

67.5 x 1+
43.75 x 8
50 x 8
57.5 x 8

70 x 1+
46.25 x 8
53.75 x 8
61.25 x 8

32.5 x 8 x 4
40 x 25 x 3
30 x 25 x 3

30 x 10 x 5
40 x 25 x 3
30 x 25 x 3

32.5 x 10 x 5
40 x 25 x 3
30 x 25 x 3

35 x 8 x 4
40 x 25 x 3
30 x 25 x 3

38.75 x 8 x 4
40 x 25 x 3
30 x 25 x 3

22.5 x 8
23.75 x 8
26.25 x 8
28.75 x 8+

37.5 x 1+
21.25 x 10
25 x 10
28.75 x 10

38.75 x 1+
22.5 x 10
27.5 x 10
31.25 x 10

40 x 1+
25 x 8
28.75 x 8
33.75 x 8

41.25 x 1+
27.5 x 8
31.25 x 8
35 x 8

32.5 x 8 x 4
40 x 25 x 3
30 x 25 x 3

30 x 10 x 5
40 x 25 x 3
30 x 25 x 3

32.5 x 10 x 5
40 x 25 x 3
30 x 25 x 3

35 x 8 x 4
40 x 25 x 3
30 x 25 x 3

38.75 x 8 x 4
40 x 25 x 3
30 x 25 x 3

Week 9

Week 10

Week 11

Week 12

Week 13

32.5 x 6
37.5 x 6
42.5 x 6
47.5 x 6
51.25 x 6
23.75 x 3 x 10
40 x 25 x 3
30 x 25 x 3

33.75 x 6
38.75 x 6
43.75 x 6
48.75 x 6
52.5 x 6
25 x 3 x 10
40 x 25 x 3
30 x 25 x 3

35 x 4
40 x 4
45 x 4
48.75 x 4
53.75 x 4
27.5 x 2 x 10
40 x 25 x 3
30 x 25 x 3

36.25 x 4
41.25 x 4
46.25 x 4
50 x 4
55 x 4+
30 x 2 x 10
40 x 25 x 3
30 x 25 x 3

43.75 x 2+

22.5 x 6
26.25 x 6
30 x 6
33.75 x 6
37.5 x 6
35 x 3 x 10
40 x 25 x 3
30 x 25 x 3

23.75 x 6
27.5 x 6
31.25 x 6
35 x 6
37.5 x 6
38.75 x 3 x 10
40 x 25 x 3
30 x 25 x 3

25 x 4
28.75 x
31.25 x
35 x 4
38.75 x
41.25 x
40 x 25
30 x 25

31.25 x 2+

4
2 x 10
x3
x3

26.25 x 4
28.75 x 4
32.5 x 4
36.25 x 4
40 x 4+
45 x 2 x 10
40 x 25 x 3
30 x 25 x 3

17.5 x 6
21.25 x 6
23.75 x 6
26.25 x 6
28.75 x 6
35 x 3 x 10
40 x 25 x 3
30 x 25 x 3

18.75 x 6
21.25 x 6
23.75 x 6
27.5 x 6
30 x 6
38.75 x 3 x 10
40 x 25 x 3
30 x 25 x 3

18.75 x 4
22.5 x 4
25 x 4
27.5 x 4
30 x 4
41.25 x 2 x 10
40 x 25 x 3
30 x 25 x 3

20 x 4
22.5 x 4
25 x 4
28.75 x 4
31.25 x 4+
45 x 2 x 10
40 x 25 x 3
30 x 25 x 3

23.75 x 2+

0x6
0x6
0x6
0x6
0x6
35 x 3 x 10
40 x 25 x 3
30 x 25 x 3

0x6
0x6
0x6
0x6
0x6
38.75 x 3 x 10
40 x 25 x 3
30 x 25 x 3

0x4
0x4
0x4
0x4
0x4
41.25 x 2 x 10
40 x 25 x 3
30 x 25 x 3

0x4
0x4
0x4
0x4
0 x 4+
45 x 2 x 10
40 x 25 x 3
30 x 25 x 3

0 x 2+

46.25 x 6
53.75 x 6
61.25 x 6
67.5 x 6

48.75 x 6
55 x 6
62.5 x 6
70 x 6

50 x 4
57.5 x 4
63.75 x 4
71.25 x 4

52.5 x 4
58.75 x 4
66.25 x 4
72.5 x 4

62.5 x 2+

4
4

31.25 x 2 x 10
40 x 25 x 3
30 x 25 x 3

47.5 x 2 x 10
40 x 25 x 3
30 x 25 x 3

47.5 x 2 x 10
40 x 25 x 3
30 x 25 x 3

47.5 x 2 x 10
40 x 25 x 3
30 x 25 x 3

75
35
40
30

x
x
x
x

6
3 x 10
25 x 3
25 x 3

27.5 x 6
31.25 x 6
35 x 6
40 x 6
43.75 x 6
35 x 3 x 10
40 x 25 x 3
30 x 25 x 3

76.25 x
38.75 x
40 x 25
30 x 25

6
3 x 10
x3
x3

28.75 x 6
32.5 x 6
36.25 x 6
41.25 x 6
45 x 6
38.75 x 3 x 10
40 x 25 x 3
30 x 25 x 3

78.75 x
41.25 x
40 x 25
30 x 25

4
2 x 10
x3
x3

28.75 x 4
33.75 x 4
37.5 x 4
41.25 x 4
46.25 x 4
41.25 x 2 x 10
40 x 25 x 3
30 x 25 x 3

80
45
40
30

x
x
x
x

4+
2 x 10
25 x 3
25 x 3

30 x 4
35 x 4
38.75 x 4
42.5 x 4
46.25 x 4+
45 x 2 x 10
40 x 25 x 3
30 x 25 x 3

47.5 x 2 x 10
40 x 25 x 3
30 x 25 x 3

36.25 x 2+

47.5 x 2 x 10
40 x 25 x 3
30 x 25 x 3

Week 14

Week 15

46.25 x 2+

Test

33.75 x 2 x 10
40 x 25 x 3
30 x 25 x 3

32.5 x 2+

Test

50 x 2 x 10
40 x 25 x 3
30 x 25 x 3

25 x 2+

Test

50 x 2 x 10
40 x 25 x 3
30 x 25 x 3

0 x 2+

Test

50 x 2 x 10
40 x 25 x 3
30 x 25 x 3

66.25 x 2+

Test

Round to1.25

50 x 2 x 10
40 x 25 x 3
30 x 25 x 3

38.75 x 2+

50 x 2 x 10
40 x 25 x 3
30 x 25 x 3

Test