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Maxes (95% of
true 1RM)
Bench
290
230
Deadlift
428
Squat
Deads - Max
Sets
Reps
5
2
2
3
80
85
342
364
2
4
3
3
3
6
15
10
30 sec
amrap
75
321
Lat Pulldowns
BB Shrugs
DB walk
Pullups
Bench - Reps
Sets
Reps
8 to 12
70
161
3
3
4
3
3
6
10
15
10
amrap
75
65
173
150
Working Weight
Working Weight
Comp bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
Squats - Speed
Sets
Reps
65
Working Weight
189
70
203
3
3
3
3
8
30 sec
15
amrap
60
174
Paused Squat
DB walk
Lying Leg Curl
Pullups
Week 2
Deads - Speed
Sets
Reps
Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups
8
2
2 to 3
4
3
3
3
3
5
8
15
10
30 sec
amrap
65
70
60
Bench - Max
Sets
Reps
Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
5
3
2
4
3
3
2
4 to 6
6
15
10
amrap
80
85
75
Squat - Reps
Sets
Reps
3
2
3
3
3
3
8 to 12
5
8
30 sec
15
amrap
70
75
65
Working Weight
278
300
257
Working Weight
184
196
173
Working Weight
203
218
189
Week 3
Deads - Reps
Sets
Reps
Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups
2 to 3
2
2 to 3
4
3
3
3
8 to 12
6 to 8
10 to 12
15
10
30 sec
amrap
70
75
65
Bench - Speed
Sets
Reps
Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
8
2
2 to 3
4
3
3
3
5
8
15
10
amrap
65
70
60
Squat - Max
Sets
Reps
Squat
Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups
5
2
3
3
3
3
2
1 to 3
4 to 6
30 sec
15
amrap
80
85
75
Working Weight
300
321
278
Working Weight
150
161
138
Working Weight
232
247
218
Week 4
Deads - Max
Sets
Reps
3
2
2
4
3
3
3
2
1 to 2
3 to 5
15
10
30 sec
amrap
85
90
80
Bench - Reps
Sets
Reps
Comp bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
3
3
2
4
3
3
4 to 8
2 to 3
6 to 8
15
10
amrap
80
85
75
Squats - Speed
Sets
Reps
6
2
2 to 3
3
3
3
2
5
8
30 sec
15
amrap
70
75
65
Working Weight
364
385
342
Working Weight
184
196
173
Working Weight
203
218
189
Week 5
Deads - Speed
Sets
Reps
Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups
6
2
2 to 3
4
3
3
3
2
5
6
15
10
30 sec
amrap
70
75
65
Bench - Max
Sets
Reps
Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
3
2
2
4
3
3
2
1 to 2
3 to 5
15
10
amrap
85
90
80
Squat - Reps
Sets
Reps
2 to 3
2
2
3
3
3
4 to 8
2 to 3
6 to 8
30 sec
15
amrap
80
85
75
Working Weight
300
321
278
Working Weight
196
207
184
Working Weight
232
247
218
Week 6
Deads - Reps
Sets
Reps
Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups
2 to 3
2
2
4
3
3
3
4 to 8
2 to 3
6 to 8
15
10
30 sec
amrap
80
85
75
Bench - Speed
Sets
Reps
Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
6
2
2 to 3
4
3
3
2
5
6
15
10
amrap
70
75
65
Squat - Max
Sets
Reps
Squat
Oly Squat or Front Squat
Paused Squat
DB walk
Lying Leg Curl
Pullups
3
2
2
3
3
3
2
1 to 2
3 to 5
30 sec
15
amrap
85
90
80
Working Weight
342
364
321
Working Weight
161
173
150
Working Weight
247
261
232
Week 7
Deads - Max
Sets
Reps
1
1
1
1
4
3
3
3
2
1
1
amrap
15
10
30 sec
amrap
90
92.5
95
80
Bench - Reps
Sets
Reps
Comp bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
2 to 3
2
2 to 3
4
3
3
3 to 5
1 to 2
3 to 5
15
10
amrap
85
90
80
Squats - Speed
Sets
Reps
5
3
2 to 3
3
3
3
2
3
3 to 5
30 sec
15
amrap
75
80
70
Working Weight
385
396
407
342
Working Weight
196
207
184
Working Weight
218
232
203
Week 8
Deads - Speed
Sets
Reps
Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups
5
2 to 3
2 to 3
4
3
3
3
2
3 to 5
6
15
10
30 sec
amrap
75
80
70
Bench - Max
Sets
Reps
Comp Bench
Comp Bench
Comp Bench
Comp Bench
Lat Pulldown
DB Lateral Raises
Pullups
1
1
1
1
4
3
3
2
1
1
amrap
15
10
amrap
90
92.5
95
80
Squat - Reps
Sets
Reps
2 to 3
3 to 5
85
Working Weight
247
2
2
3
1 to 2
3 to 5
30 sec
90
80
261
232
3
3
15
amrap
Paused Squat
DB walk
Lying Leg Curl
Pullups
Working Weight
321
342
300
Working Weight
207
213
219
184
Week 9
Deads - Reps
Sets
Reps
Comp Stance DL
Rackpulls
2" Deficit DL
Lat Pulldowns
BB Shrugs
DB walk
Pullups
2 to 3
2
2
4
3
3
3
3 to 5
1 to 2
3 to 5
15
10
30 sec
amrap
85
90
80
Bench - Speed
Sets
Reps
Comp Bench
CGBP
Bench w/ pause 1" off chest
Lat Pulldown
DB Lateral Raises
Pullups
5
2 to 3
2 to 3
4
3
3
2
3 to 5
6
15
10
amrap
75
80
70
Squat - Max
Sets
Reps
1
1
1
1
3
3
3
2
1
1
amrap
30 sec
15
amrap
90
92.5
95
80
Working Weight
364
385
342
Working Weight
173
184
161
Working Weight
261
268
276
232