Startup

GETTING STARTED
Main Exercises Assistance Exercises
Exercise SQ BP ROW DL
Test Poundage: 365 275 225 405
Reps achieved: 3 3 3 4
Estimated 1RM: 401 302 247 458
Estimated 3RM: 365 275 225 417
This is the only place you really need to fill in the blanks - just fill in the white cells above.
Change the top row only if you want to use substitute exercises. (Ususally a bad idea.)
The first time through, the numbers must be recent, tested maxes - not optimistic guesses! Be honest and accurate!
First time through, guess at your current three rep max. Warm up and see how many reps you can do with that poundage.
Do as many reps as you can; record the number of clean reps you get in good form.
If you run the program several times consecutively,you can use the results of your test in Week 11 for the subsequent cycle.
Over time, you may learn your individual responses enough to approximate your new maxes based on your Week 9 performance;
in that case, you can skip the test week, week 11, and simply restart the program using your projections.
SQ - squat; BP - bench press; ROW - barbell row; DL - deadlift and PR stands for Press, plain old standing press.
CHINs can be either underhand or overhand.
The weight listed should be the combined weight of the athlete, clothes, weight belt, and added weights.
If you aren't strong enough to do about 8 chins, pulldowns are an acceptable substitute.
If you can do 8-25 chins, pulldowns may still be worthwhile as part of your warmup.
If you do pulldowns, no need for the pads that hold down your knees.
There are two reasons people use those pads:
One, they are doing pulldowns with more than bodyweight; in that case, just do chins.
Two, they are heaving back with their lower back to cheat; this is to be avoided.
If benching this often bothers your shoulders, you might try some method of shortening the stroke -
Do floor presses, board presses, or put a rolled up towel on your chest.
Page 1
Startup
Assistance Exercises
PR CHIN
185 250
2 4
197 283
179 258
The first time through, the numbers must be recent, tested maxes - not optimistic guesses! Be honest and accurate!
First time through, guess at your current three rep max. Warm up and see how many reps you can do with that poundage.
If you run the program several times consecutively,you can use the results of your test in Week 11 for the subsequent cycle.
Over time, you may learn your individual responses enough to approximate your new maxes based on your Week 9 performance;
in that case, you can skip the test week, week 11, and simply restart the program using your projections.
SQ - squat; BP - bench press; ROW - barbell row; DL - deadlift and PR stands for Press, plain old standing press.
Page 2
MONDAY WEDNESDAY FRIDAY
SQ BP ROW SQ DL PR CHIN SQ BP ROW
Week 1 5x5 1x5 1x5 5x5 5x5 5x5 5x5 1x5 5x5 5x5
295 260 210 260 335 140 210 335 230 185
Week 2 5x5 1x5 1x5 5x5 5x5 5x5 5x5 1x5 5x5 5x5
300 265 215 260 345 145 215 345 230 190
Week 3 5x5 1x5 1x5 5x5 5x5 5x5 5x5 1x5 5x5 5x5
310 270 220 265 355 150 220 355 235 195
Week 4 5x5 1x5 1x5 5x5 5x5 5x5 5x5 1x5 5x5 5x5
320 275 225 270 365 155 225 365 240 195
Week 5 3x3 1x3 1x3 3x3 3x3 3x3 3x3 1x3 3x3 3x3
300 255 210 255 340 145 210 340 225 185
Week 6 3x3 1x3 1x3 3x3 3x3 3x3 3x3 1x3 3x3 3x3
320 275 225 280 365 155 225 365 240 195
Week 7 3x3 1x3 1x3 3x3 3x3 3x3 3x3 1x3 3x3 3x3
330 280 230 285 375 160 230 375 245 200
Week 8 3x3 1x3 1x3 3x3 3x3 3x3 3x3 1x3 3x3 3x3
335 285 235 285 385 165 235 385 250 205
Week 9 3x3 1x3 1x3 3x3 3x3 3x3 3x3 1x3 3x3 3x3
345 290 240 290 395 170 240 395 255 210
Week 10 1x3 1x3 1x3 1x1 1x1 1x1
395 170 240 395 290 240
Week 11 max max max max max max
395 290 240 415 180 260
WEEK 1
WEEK 1
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 95 8 1 SQ warmups* 85 8 1
195 5 1 170 5 1
220 4 1 195 4 1
250 3 1 220 3 1
work 295 5 5 work 260 5 5
BP warmups* 85 8 1 DL warmups* 110 8 1
170 5 1 220 5 1
195 5 1 250 4 1
220 5 1 285 3 1
240 5 1 work 335 5 5
work 260 5 1
ROW warmups* 70 8 1 PR warmups* 45 8 1
140 5 1 90 5 1
160 5 1 105 4 1
180 5 1 120 3 1
195 5 1 work 140 5 5
work 210 5 1
CHIN warmups* 70 8 1
140 5 1
160 4 1
180 3 1
work 210 5 5
*These are suggested warmup weights, use these numbers as a guideline.
Page 4
WEEK 1
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 110 8 1
220 5 1
250 5 1
285 5 1
310 5 1
work 335 5 1
BP warmups* 75 8 1
150 5 1
175 4 1
195 3 1
work 230 5 5
ROW warmups* 60 8 1
120 5 1
140 4 1
155 3 1
work 185 5 5
Page 5
WEEK 2
WEEK 2
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 100 8 1 SQ warmups* 85 8 1
200 5 1 170 5 1
225 4 1 195 4 1
255 3 1 220 3 1
work 300 5 5 work 260 5 5
BP warmups* 85 8 1 DL warmups* 115 8 1
175 5 1 230 5 1
200 5 1 260 4 1
225 5 1 295 3 1
245 5 1 work 345 5 5
work 265 5 1
ROW warmups* 70 8 1 PR warmups* 50 8 1
140 5 1 95 5 1
160 5 1 110 4 1
185 5 1 125 3 1
200 5 1 work 145 5 5
work 215 5 1
CHIN warmups* 70 8 1
140 5 1
160 4 1
185 3 1
work 215 5 5
*These are suggested warmup weights, use these numbers as a guideline.
Page 6
WEEK 2
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 115 8 1
230 5 1
260 5 1
295 5 1
320 5 1
work 345 5 1
BP warmups* 75 8 1
150 5 1
175 4 1
195 3 1
work 230 5 5
ROW warmups* 65 8 1
125 5 1
145 4 1
160 3 1
work 190 5 5
Page 7
WEEK 3
WEEK 3
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 100 8 1 SQ warmups* 85 8 1
205 5 1 175 5 1
235 4 1 200 4 1
265 3 1 225 3 1
work 310 5 5 work 265 5 5
BP warmups* 90 8 1 DL warmups* 115 8 1
180 5 1 235 5 1
205 5 1 265 4 1
230 5 1 300 3 1
250 5 1 work 355 5 5
work 270 5 1
ROW warmups* 75 8 1 PR warmups* 50 8 1
145 5 1 100 5 1
165 5 1 115 4 1
185 5 1 130 3 1
205 5 1 work 150 5 5
work 220 5 1
CHIN warmups* 75 8 1
145 5 1
165 4 1
185 3 1
work 220 5 5
*These are suggested warmup weights, use these numbers as a guideline.
Page 8
WEEK 3
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 115 8 1
235 5 1
265 5 1
300 5 1
330 5 1
work 355 5 1
BP warmups* 80 8 1
155 5 1
175 4 1
200 3 1
work 235 5 5
ROW warmups* 65 8 1
130 5 1
145 4 1
165 3 1
work 195 5 5
Page 9
WEEK 4
WEEK4
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 105 8 1 SQ warmups* 90 8 1
210 5 1 180 5 1
240 4 1 205 4 1
270 3 1 230 3 1
work 320 5 5 work 270 5 5
BP warmups* 90 8 1 DL warmups* 120 8 1
180 5 1 240 5 1
205 5 1 275 4 1
235 5 1 310 3 1
255 5 1 work 365 5 5
work 275 5 1
ROW warmups* 75 8 1 PR warmups* 50 8 1
150 5 1 100 5 1
170 5 1 115 4 1
190 5 1 130 3 1
210 5 1 work 155 5 5
work 225 5 1
CHIN warmups* 75 8 1
150 5 1
170 4 1
190 3 1
work 225 5 5
*These are suggested warmup weights, use these numbers as a guideline.
Page 10
WEEK 4
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 120 8 1
240 5 1
275 5 1
310 5 1
340 5 1
work 365 5 1
BP warmups* 80 8 1
160 5 1
180 4 1
205 3 1
work 240 5 5
ROW warmups* 65 8 1
130 5 1
145 4 1
165 3 1
work 195 5 5
Page 11
WEEK 5
WEEK 5
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 100 8 1 SQ warmups* 85 8 1
200 5 1 170 5 1
225 4 1 190 4 1
255 3 1 215 3 1
work 300 3 3 work 255 3 3
BP warmups* 85 8 1 DL warmups* 110 8 1
170 5 1 225 5 1
190 5 1 255 4 1
215 4 1 290 3 1
235 3 1 work 340 3 3
work 255 3 1
ROW warmups* 70 8 1 PR warmups* 50 8 1
140 3 1 95 5 1
160 3 1 110 4 1
180 3 1 125 3 1
195 3 1 work 145 3 3
work 210 3 1
CHIN warmups* 70 8 1
140 5 1
160 4 1
180 3 1
work 210 3 3
*These are suggested warmup weights, use these numbers as a guideline.
Page 12
WEEK 5
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 110 8 1
225 5 1
255 5 1
290 4 1
315 3 1
work 340 3 1
BP warmups* 75 8 1
150 5 1
170 4 1
190 3 1
work 225 3 3
ROW warmups* 60 8 1
120 5 1
140 4 1
155 3 1
work 185 3 3
Page 13
WEEK 6
WEEK 6
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 105 8 1 SQ warmups* 90 8 1
210 6 1 185 6 1
240 4 1 210 4 1
270 3 1 240 3 1
295 1 1 260 1 1
work 320 3 3 work 280 3 3
BP warmups* 90 8 1 DL warmups* 120 8 1
180 5 1 240 6 1
205 4 1 275 4 1
235 3 1 310 3 1
255 3 1 340 1 1
work 275 3 1 work 365 3 3
ROW warmups* 75 8 1 PR warmups* 50 8 1
150 5 1 100 6 1
170 4 1 115 4 1
190 3 1 130 3 1
210 3 1 145 1 1
work 225 3 1 work 155 3 3
CHIN warmups* 75 8 1
150 6 1
170 4 1
190 3 1
210 1 1
work 225 3 3
*These are suggested warmup weights, use these numbers as a guideline.
Page 14
WEEK 6
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 120 8 1
240 5 1
275 4 1
310 3 1
340 3 1
work 365 3 1
BP warmups* 80 8 1
160 6 1
180 4 1
205 3 1
220 1 1
work 240 3 3
ROW warmups* 65 8 1
130 6 1
145 4 1
165 3 1
180 1 1
work 195 3 3
Page 15
WEEK 7
WEEK 7
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 110 8 1 SQ warmups* 95 8 1
220 6 1 190 6 1
250 4 1 215 4 1
280 3 1 240 3 1
305 1 1 265 1 1
work 330 3 3 work 285 3 3
BP warmups* 90 8 1 DL warmups* 125 8 1
185 5 1 250 6 1
210 4 1 280 4 1
240 3 1 320 3 1
260 3 1 345 1 1
work 280 3 1 work 375 3 3
ROW warmups* 75 8 1 PR warmups* 55 8 1
150 5 1 105 6 1
175 4 1 120 4 1
195 3 1 135 3 1
215 3 1 150 1 1
work 230 3 1 work 160 3 3
CHIN warmups* 75 8 1
150 6 1
175 4 1
195 3 1
215 1 1
work 230 3 3
*These are suggested warmup weights, use these numbers as a guideline.
Page 16
WEEK 7
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 125 8 1
250 5 1
280 4 1
320 3 1
345 3 1
work 375 3 1
BP warmups* 80 8 1
160 6 1
185 4 1
210 3 1
225 1 1
work 245 3 3
ROW warmups* 65 8 1
130 6 1
150 4 1
170 3 1
185 1 1
work 200 3 3
Page 17
WEEK 8
WEEK 8
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 110 8 1 SQ warmups* 95 8 1
220 6 1 190 6 1
250 4 1 215 4 1
285 3 1 240 3 1
310 1 1 265 1 1
work 335 3 3 work 285 3 3
BP warmups* 95 8 1 DL warmups* 125 8 1
190 5 1 255 6 1
215 4 1 290 4 1
240 3 1 325 3 1
265 3 1 355 1 1
work 285 3 1 work 385 3 3
ROW warmups* 80 8 1 PR warmups* 55 8 1
155 5 1 110 6 1
175 4 1 125 4 1
200 3 1 140 3 1
215 3 1 155 1 1
work 235 3 1 work 165 3 3
CHIN warmups* 80 8 1
155 6 1
175 4 1
200 3 1
215 1 1
work 235 3 3
*These are suggested warmup weights, use these numbers as a guideline.
Page 18
WEEK 8
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 125 8 1
255 5 1
290 4 1
325 3 1
355 3 1
work 385 3 1
BP warmups* 85 8 1
165 6 1
190 4 1
215 3 1
230 1 1
work 250 3 3
ROW warmups* 70 8 1
135 6 1
155 4 1
175 3 1
190 1 1
work 205 3 3
Page 19
WEEK 9
WEEK 9
MONDAY WEDNESDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 115 8 1 SQ warmups* 95 8 1
230 6 1 190 6 1
260 4 1 220 4 1
295 3 1 245 3 1
320 1 1 270 1 1
work 345 3 3 work 290 3 3
BP warmups* 95 8 1 DL warmups* 130 8 1
190 5 1 260 6 1
220 4 1 295 4 1
245 3 1 335 3 1
270 3 1 365 1 1
work 290 3 1 work 395 3 3
ROW warmups* 80 8 1 PR warmups* 55 8 1
160 5 1 110 6 1
180 4 1 130 4 1
205 3 1 145 3 1
220 3 1 155 1 1
work 240 3 1 work 170 3 3
CHIN warmups* 80 8 1
160 6 1
180 4 1
205 3 1
220 1 1
work 240 3 3
*These are suggested warmup weights, use these numbers as a guideline.
Page 20
WEEK 9
FRIDAY
Exercise Weight Reps Sets
SQ warmups* 130 8 1
260 5 1
295 4 1
335 3 1
365 3 1
work 395 3 1
BP warmups* 85 8 1
170 6 1
190 4 1
215 3 1
235 1 1
work 255 3 3
ROW warmups* 70 8 1
140 6 1
160 4 1
180 3 1
195 1 1
work 210 3 3
Page 21
WEEK 10
WEEK 10
TUESDAY FRIDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
DL warmups* 130 8 1 SQ warmups* 130 8 1
260 6 1 260 5 1
295 4 1 295 4 1
335 3 1 335 3 1
365 1 1 365 3 1
work 395 3 1 work 395 1 1
PR warmups* 55 8 1 BP warmups* 95 8 1
110 6 1 190 6 1
130 4 1 220 4 1
145 3 1 245 3 1
155 1 1 270 1 1
work 170 3 1 work 290 1 1
CHIN warmups* 80 8 1 ROW warmups* 80 8 1
160 6 1 160 6 1
180 4 1 180 4 1
205 3 1 205 3 1
220 1 1 220 1 1
work 240 3 1 work 240 1 1
This week is especially good for active rest, recovery, and restoration activities such as saunas, massage, or simply taking walks.
*These are suggested warmup weights, use these numbers as a guideline.
Page 22
WEEK 10
This week is especially good for active rest, recovery, and restoration activities such as saunas, massage, or simply taking walks.
Page 23
WEEK 11
WEEK 11
MONDAY THURSDAY
Exercise Weight Reps Sets Exercise Weight Reps Sets
SQ warmups* 130 8 1 DL warmups* 135 8 1
260 6 1 275 6 1
295 4 1 310 4 1
335 3 1 355 3 1
365 1 1 385 1 1
work 395 MAX 1 work 415 MAX 1
BP warmups* 95 8 1 PR warmups* 60 8 1
190 5 1 120 6 1
220 4 1 135 4 1
245 3 1 155 3 1
270 3 1 165 1 1
work 290 MAX 1 work 180 MAX 1
ROW warmups* 80 8 1 CHIN warmups* 85 8 1
160 5 1 170 6 1
180 4 1 195 4 1
205 3 1 220 3 1
220 3 1 240 1 1
work 240 MAX 1 work 260 MAX 1
Use the results of these tests to start the program over within 2-3 weeks, just plug the poundages and reps achieved in the Startup sheet.
*These are suggested warmup weights, use these numbers as a guideline.
Page 24
WEEK 11
Use the results of these tests to start the program over within 2-3 weeks, just plug the poundages and reps achieved in the Startup sheet.
Page 25
Parameters
The parameters on this page are used for the internal calculations that the program uses.
Modify with care.
Weight Increment: 5
The smallest increment in weight your equipment allows you to load; for example, if your smallest plates are 2.5# each, this should be set to 5.
If you have 1.25 pound weighths, set this to 2.5; if you have a full microloading set down to half pound plates, you could set this to 1.
When using less than 100 pounds or so, small plates are needed to fine tune the weights.
Page 26
Parameters
The smallest increment in weight your equipment allows you to load; for example, if your smallest plates are 2.5# each, this should be set to 5.
If you have 1.25 pound weighths, set this to 2.5; if you have a full microloading set down to half pound plates, you could set this to 1.
Page 27
Exercise Substitutions:
Pulldowns for Chins - fine if you can't do chins
Swap Bench Press and Press - fine, especially for people with an overdeveloped bench and poor press.
Substitute cleans for rows - a common substitution for football players, the program has been done very successfully this way.
Consider also subbing rows for the chins on Wednesday if you sub cleans for rows. (Which do you need to work on more?)
Leg Press for squats - Don't even think about it. You may be able to substitute front squats, safety bar squats should be fine.
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Swap Bench Press and Press - fine, especially for people with an overdeveloped bench and poor press.
Substitute cleans for rows - a common substitution for football players, the program has been done very successfully this way.
Consider also subbing rows for the chins on Wednesday if you sub cleans for rows. (Which do you need to work on more?)
Leg Press for squats - Don't even think about it. You may be able to substitute front squats, safety bar squats should be fine.