1RM

Squat
Bench
Deadlift

High
Medium
Low

Max Weekly Add

330
5
225
10
430
15

Percentages
85%
75%
60%

Lowest Rounded Increment (lb)

Reps

Week 1
Day 1
Sets

3
5
5
5

5
3
5

Day 2

Day 3

Level of Ease:
10 - Smoke show
1 - Grinders.
Steps:
Start by testing your 1RM
Adjust %/Reps/Sets (Defaults based on mean Prelipen)
Adjust Weekly lb additions to desired increments
Complete full cycle - Track your level of difficulty!
As difficulty increases weekly addition slows
/Life

Week 2
Day 1

Day 2

Day 3

Week 3
Day 1

Day 2

Day 3

Week 4
Day 1

Day 2

Day 3

Week 5
Day 1

Day 2

Day 3

Week 6
Day 1

Day 2

Day 3

Percentage Weight Reps Sets Level of Ease

Squat
Bench
Deadlift

85%
60%
75%

280
135
325

3
5
5

5
5
3

10
10
10

Squat
Bench
Deadlift

60%
75%
85%

200
170
365

5
5
3

5
3
5

10
10
10

Squat
Bench
Deadlift

75%
85%
60%

250
190
260

5
3
5

3
5
5

10
10
10

1RM
Squat

Bench
335

215

340

225

345

235

Percentage Weight Reps Sets

Squat
Bench
Deadlift

85%
60%
75%

290
135
345

3
5
5

5
5
3

10
10
10

Squat
Bench
Deadlift

60%
75%
85%

205
170
390

5
5
3

5
3
5

10
10
10

Squat
Bench
Deadlift

75%
85%
60%

255
190
275

5
3
5

3
5
5

10
10
10

Percentage Weight Reps Sets

Squat
Bench
Deadlift

85%
60%
75%

290
135
345

3
5
5

5
5
3

10
10
10

Squat
Bench
Deadlift

60%
75%
85%

205
170
390

5
5
3

5
3
5

10
10
10

Squat
Bench
Deadlift

75%
85%
60%

255
190
275

5
3
5

3
5
5

10
10
10

Percentage Weight Reps Sets

Squat
Bench
Deadlift

85%
60%
75%

295
140
355

3
5
5

5
5
3

10
10
10

Squat
Bench
Deadlift

60%
75%
85%

205
175
405

5
5
3

5
3
5

10
10
10

Squat
Bench
Deadlift

75%
85%
60%

260
200
285

5
3
5

3
5
5

10
10
10

350

245

355

255

360

265

Percentage Weight Reps Sets

Squat
Bench
Deadlift

85%
60%
75%

300
155
380

3
5
5

5
5
3

10
10
10

Squat
Bench
Deadlift

60%
75%
85%

215
190
430

5
5
3

5
3
5

10
10
10

Squat
Bench
Deadlift

75%
85%
60%

265
215
305

5
3
5

3
5
5

10
10
10

Percentage Weight Reps Sets

Squat
Bench
Deadlift

85%
60%
75%

305
160
390

3
5
5

5
5
3

Squat
Bench
Deadlift

60%
75%
85%

215
200
440

5
5
3

5
3
5

Squat
Bench

75%
85%

270
225

5
3

3
5

Deadlift

60%

310

Deadlift
445

460

475

490

505

520