Starting Weights Instructions: Only fill in the fields in yellow.

Squat 65
Bench Press 65
Deadlift 85
Press 45
Pendlay Row 45

Increments Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Workout A-1
Squat 3x5 5 5 5 5 5
Bench Press 3x5 5 5 5 5 5
Deadlift 1x5 10 10 10 10 10

Workout B-1
Squat 3x5 5 5 5 5 5 5 5 5 5 5 5 5
Press 3x5 5 5 5 5 5 5 5 5 5 5 5
Pendlay Row 3x5 5 5 5 5 5 5 5 5 5 5 5

Workout A-2
Squat 3x5 5 5 5 5 5 5 5 5 5 5 5 5
Bench Press 3x5 5 5 5 5 5 5 5 5 5 5 5 5
Deadlift 1x5 10 10 10 10 10 10 10 10 10 10 10 10

Workout B-2
Squat 3x5 5 5 5 5 5 5
Press 3x5 5 5 5 5 5 5
Pendlay Row 3x5 5 5 5 5 5 5

Poundages Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Workout A-1
Squat 3x5 65 95 125 155 185 215
Bench Press 3x5 65 80 95 110 125 140
Deadlift 1x5 85 115 145 175 205 235

Workout B-1
Squat 3x5 70 80 100 110 130 140 160 170 190 200 220 230
Press 3x5 45 50 60 65 75 80 90 95 105 110 120 125
Pendlay Row 3x5 45 50 60 65 75 80 90 95 105 110 120 125

Workout A-2
Squat 3x5 75 85 105 115 135 145 165 175 195 205 225 235
Bench Press 3x5 70 75 85 90 100 105 115 120 130 135 145 150
Deadlift 1x5 95 105 125 135 155 165 185 195 215 225 245 255

Workout B-2
Squat 3x5 90 120 150 180 210 240
Press 3x5 55 70 85 100 115 130
Pendlay Row 3x5 55 70 85 100 115 130