Disclaimer

SQUATS or INFS will not hold responsible if you go through any injury while performimg this workout
You should be 18+ years old to try this
Do not try this if you are a beginner or a intermediate lifter. Try this only if you are an advanced lifter
You should have at least 2+ years of experience in weight lifting
You should know that how to execute or perform the exercise with proper form
Make sure that you've lifted at least your body weight on squats, Bench Press, Deadlift
Always do 2-3 warm up sets before lifting heavy weights.
Use protective gears like weight belt, knee wraps, wrist wraps while performing heavy lifts.
 Warm up
Walking Lunges: 200 metres
Leg Extension: 1 set of 20-25 reps (5 RIR)
Lying Leg curls: 1 set of 20-25 reps (5 RIR)
Empty Bar Squats: 2 sets of 15 Reps
Romanian Deadlift with light weight dumbells: 2 sets of 10 Reps
Lat Pull downs: 2 sets

HOW TO TEST YOUR 1RM (Test your 1RM in this order: Squats, Bench press, Deadlift, Over head press)
Here's how you'll start your warm-up sets:
30% for 8 reps
50% for 4 reps
60% for 2 rep
80% for 1 rep

Now you are ready for your attempts. Let's start:

90-95% for 1 Rep
96-100% for 1 Rep
101-105% for 1 Rep

RIR - Reps in reserve

1RM - 1 Rep Maximum
 Put your 1RM Below
Exercise 1RM Weight
Squat 300
Bench press 200
Deadlift 400
Over head press 150
 Day 1
S.No. Exercise % of 1RM
1 Barbell Squats 2 sets for 10 reps 70
2 Barbell Bench Press 2 sets for 10 reps 70
3 Deadlift 2 sets for 10 reps 70

Day 3
S. No. Exercise % of 1RM
1 Barbell Squats 2 sets for 8 reps 75
2 Barbell Bench Press 2 sets for 8 reps 75
3 Deadlift 2 sets for 6 reps 75
4 Legs
a) Legs Extension 2 sets for 10-12 reps
b) Lying Leg Curl 2 sets for 10-12 reps
c) Standing Calf Raises 3 sets for 8-10 reps

Day 5
S. No. Exercise % of 1RM
1 Barbell Bench Press 4 sets for 4 reps 80
2 Deadlift 4 sets for 4 reps 80
3 Arms
a) Standing Cable Biceps Curl 4 sets for 10,8,10 & 6F reps
b) Preachure Bench Barbell Curl 4 sets for 8-12 reps
c) Triceps Rope Pushdown 4 sets for 8,10,6F & 10 reps
d) Cable Reverse Grip Tricep Pushdowns 4 sets for 6-8 reps
 Day 2
Weight S. No. Exercise
210.00 1 Barbell Overhead Press 2 sets for 10 reps
140.00 2 Upper Body Hypertrophy
280.00

Day 4
Weight S. No. Exercise
225.00 1 Barbell Overhead Press 2 sets for 8 reps
150.00 2 Upper Body Hypertrophy
300.00

Day 6
Weight S. No. Exercise
160.00 1 Barbell Squats 4 sets for 4 reps
320.00 2 Barbell Overhead Press 4 sets for 4 reps
3 Legs
a) Single Leg Extension 2 sets for 10-12 reps
b) Seated Leg Curl 2 sets for 8-10 reps
c) Seated Calf Raises 3 sets for 10-15 reps

Day 7
ACTIVE REST
% of 1RM Weight
70 105.00

% of 1RM Weight
75 112.50

% of 1RM Weight
80 240.00
80 120.00
 Day 1
S.No. Exercise % of 1RM
1 Barbell Squats 2 sets for 10 reps 70
2 Barbell Bench Press 2 sets for 10 reps 70
3 Deadlift 2 sets for 10 reps 70

Day 3
S. No. Exercise % of 1RM
1 Barbell Squats 3 sets for 7 reps 77.5
2 Barbell Bench Press 3 sets for 7 reps 77.5
3 Deadlift 3 sets for 6 reps 77.5
4 Legs
a) Legs Extension 2 sets for 10-12 reps
b) Lying Leg Curl 2 sets for 10-12 reps
c) Standing Calf Raises 3 sets for 8-10 reps

Day 5
S. No. Exercise % of 1RM
1 Barbell Bench Press 4 sets for 5 reps 82.5
2 Deadlift 4 sets for 4 reps 82.5
3 Arms
a) Standing Cable Biceps Curl 4 sets for 10,8,10 & 6F reps
b) Preachure Bench Barbell Curl 4 sets for 8-12 reps
c) Triceps Rope Pushdown 4 sets for 8,10,6F & 10 reps
d) Cable Reverse Grip Tricep Pushdowns 4 sets for 6-8 reps
 Day 2
Weight S. No. Exercise % of 1RM Weight
210 1 Barbell Overhead Press 2 sets for 10 reps 70 105
140 2 Upper Body Hypertrophy
280

Day 4
Weight S. No. Exercise % of 1RM Weight
232.5 1 Barbell Overhead Press 3 sets for 7 reps 77.5 116.25
155 2 Upper Body Hypertrophy
310

Day 6
Weight S. No. Exercise % of 1RM Weight
165 1 Barbell Squats 4 sets for 4 reps 82.5 247.5
330 2 Barbell Overhead Press 4 sets for 4 reps 82.5 123.75
3 Legs
a) Single Leg Extension 2 sets for 10-12 reps
b) Seated Leg Curl 2 sets for 8-10 reps
c) Seated Calf Raises 3 sets for 10-15 reps

Day 7
ACTIVE REST
 Day 1
S.No. Exercise % of 1RM
1 Barbell Squats 2 sets for 10 reps 70
2 Barbell Bench Press 2 sets for 10 reps 70
3 Deadlift 2 sets for 10 reps 70

Day 3
S. No. Exercise % of 1RM
1 Barbell Squats 3 sets for 7 reps 77.5
2 Barbell Bench Press 3 sets for 7 reps 77.5
3 Deadlift 3 sets for 6 reps 77.5
4 Legs
a) Legs Extension 2 sets for 6-8 reps
b) Lying Leg Curl 3 sets for 6-8 reps
c) Standing Calf Raises 3 sets for 8-10 reps

Day 5
S. No. Exercise % of 1RM
1 Barbell Bench Press 4 sets for 4 reps 85
2 Deadlift 4 sets for 4 reps 85
3 Arms
a) Standing Cable Biceps Curl 4 sets for 10,8,10 & 6F reps
b) Preachure Bench Barbell Curl 4 sets for 8-12 reps
c) Triceps Rope Pushdown 4 sets for 8,10,6F & 10 reps
d) Cable Reverse Grip Tricep Pushdowns 4 sets for 6-8 reps
 Day 2
Weight S. No. Exercise % of 1RM Weight
210 1 Barbell Overhead Press 2 sets for 10 reps 70 105
140 2 Upper Body Hypertrophy
280

Day 4
Weight S. No. Exercise % of 1RM Weight
232.5 1 Barbell Overhead Press 3 sets for 7 reps 77.5 116.25
155 2 Upper Body Hypertrophy
310

Day 6
Weight S. No. Exercise % of 1RM Weight
170 1 Barbell Squats 4 sets for 4 reps 85 255
340 2 Barbell Overhead Press 4 sets for 4 reps 85 127.5
3 Legs
a) Single Leg Extension 2 sets for 8-10 reps
b) Seated Leg Curl 3 sets for 8-10 reps
c) Seated Calf Raises 3 sets for 10-15 reps

Day 7
ACTIVE REST
 Day 1
S.No. Exercise % of 1RM
1 Barbell Squats 3 sets for 10 reps 70
2 Barbell Bench Press 3 sets for 10 reps 70
3 Deadlift 2 sets for 10 reps 70

Day 3
S. No. Exercise % of 1RM
1 Barbell Squats 4 sets for 5 reps 80
2 Barbell Bench Press 4 sets for 5 reps 80
3 Deadlift 4 sets for 4 reps 80
4 Legs
a) Legs Extension 2 sets for 8-12 reps
b) Lying Leg Curl 3 sets for 10-12 reps
c) Standing Calf Raises 3 sets for 8-10 reps

Day 5
S. No. Exercise % of 1RM
1 Barbell Bench Press 5 sets for 3 reps 90
2 Deadlift 5 sets for 2 reps 90
3 Arms
a) Standing Cable Biceps Curl 4 sets for 10,8,10 & 6F reps
b) Preachure Bench Barbell Curl 4 sets for 8-12 reps
c) Triceps Rope Pushdown 4 sets for 8,10,6F & 10 reps
d) Cable Reverse Grip Tricep Pushdowns 4 sets for 6-8 reps
 Day 2
Weight S. No. Exercise % of 1RM Weight
210 1 Barbell Overhead Press 3 sets for 10 reps 70 105
140 2 Upper Body Hypertrophy
280

Day 4
Weight S. No. Exercise % of 1RM Weight
240 1 Barbell Overhead Press 4 sets for 5 reps 80 120
160 2 Upper Body Hypertrophy
320

Day 6
Weight S. No. Exercise % of 1RM Weight
180 1 Barbell Squats 5 sets for 3 reps 90 270
360 2 Barbell Overhead Press 5 sets for 3 reps 90 135
3 Legs
a) Single Leg Extension 2 sets for 10-12 reps
b) Seated Leg Curl 4 sets for 10-12 reps
c) Seated Calf Raises 3 sets for 10-15 reps

Day 7
ACTIVE REST
 Day 1
S.No. Exercise
1 Barbell Squats 5 sets for 6 reps

2 Barbell Bench Press 5 sets for 5 reps

Day 3
S. No. Exercise

1 Barbell Bench Press 5 sets for 5 reps

2 Deadlift 5 sets for 5 reps
3 Legs
a) Legs Extension 2 sets for 8-12 reps
b) Lying Leg Curl 3 sets for 10-12 reps
c) Standing Calf Raises 3 sets for 8-10 reps

Day 5
S. No. Exercise

1 Deadlift 5 sets for 4 reps

2 Arms
a) Standing Cable Biceps Curl
b) Preachure Bench Barbell Curl
c) Triceps Rope Pushdown
d) Cable Reverse Grip Tricep Pushdowns
4 sets for 10,8,10 & 6F reps
4 sets for 8-12 reps
4 sets for 8,10,6F & 10 reps
4 sets for 6-8 reps
% of 1RM Weight S. No.
50 150 1

60 120 2

% of 1RM Weight S. No.

1
60 120 2
50 200

% of 1RM Weight S. No.

1
60 240
2

Day 7
ACTIVE REST
 Day 2
Exercise % of 1RM
Barbell Overhead Press 5 sets for 5 reps 60

Upper Body Hypertrophy

Day 4
Exercise % of 1RM
Barbell Overhead Press 5 sets for 5 reps 60
Upper Body Hypertrophy

Day 6
Exercise % of 1RM
Barbell Squats 5 sets for 5 reps 60

Legs
a) Single Leg Extension 2 sets for 10-12 reps
b) Seated Leg Curl 4 sets for 10-12 reps
c) Seated Calf Raises 3 sets for 10-15 reps

ay 7
VE REST
Weight
90

Weight
90

Weight
180