Layne Norton's Ph3 Program

MAX WEIGHT CALCULATOR

For the following cells, please enter your most recent 1RM for
the squat, bench press, and deadlif

What is your weight tracked in (lb or kg)? lb

Squat - lb
Bench Press - lb
Deadlif - lb

Exercises labeled with "RIR" means you should choose a weight so you have
the listed number of reps lef in the tank (Repetitions in Reserve)

Exercises labeled with "BFR" are lighter weight

exercises with Blood Flow Restriction

All credit for this program goes to Dr. Layne Norton

This excel file is merely a way to make the program easily accessible
Week 1

Day 1 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x9 - x9
Bench Press Warm Up - x9 - x9
Deadlif Warm Up - x7 - x7

Day 2 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
Seated Military Press (3RIR) Warm Up x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8
BFR Machine Bicep Curl Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10

Day 3 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x7 - x7
Bench Press Warm Up - x7 - x7
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm Up x8-10 x8-10
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10

Day 4 (Rest/Active Recovery)

Day 5 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif Warm Up - x4 - x4
Bench Press Warm Up - x3 - x3
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15
Lateral Raise (2RIR) Warm Up x12-15 x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15

Day 6 (Squat, Legs) Set 1 Set 2

Squat Warm Up - x5 - x5
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm Up x30 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15

Day 7 (Rest/Active Recovery)

Set 3 Set 4 Set 5

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

- x7
- x7

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

- x3
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

- x5
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
Week 2

Day 8 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x9 -
Bench Press Warm Up - x9 -
Deadlif Warm Up - x7 -

Day 9 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 10 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x7 -
Bench Press Warm Up - x7 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 11 (Rest/Active Recovery)

Day 12 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif (AMRAP Set 3) Warm Up - x4 -
Bench Press (AMRAP Set 4) Warm Up - x5 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 13 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Set 4) Warm Up - x5 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 14 (Rest/Active Recovery)

Auto-Regulation for Week 3

# of Reps 1-4 5-6 7-8 9-10

SQUAT - - - -

# of Reps 1-4 5-6 7-8 9-10

BENCH PRESS - - - -

# of Reps 1-3 4-5 6-7 8-9

DEADLIFT - - - -

*These numbers are calculated by based on the performance

of days 12 and 13, which will determine the difficulty for the
next week of this block
 ACCUMULATION BLOCK

Set 3 Set 4 Set 5

x9 - x9
x9 - x9
x7

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x7 - x7
x7 - x7
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x4 - AMRAP
x5 - x5 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 3 Set 4 Set 5

x5 - x5 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

Week 3

11+

11+

10+

-
UMULATION BLOCK
ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 3 Deadlif: -

Day 15 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x9 -
Bench Press Warm Up - x9 -
Deadlif Warm Up - x7 -

Day 16 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 17 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x7 -
Bench Press Warm Up - x7 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 18 (Rest/Active Recovery)

Day 19 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif (AMRAP Final Set) Warm Up - x4 -
Bench Press (AMRAP Final Set) Warm Up - x5 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 20 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up - x5 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 21 (Rest/Active Recovery)

Auto-Regulation for Week 4

# of Reps 1-4 5-6 7-8 9-10

SQUAT - - - -

# of Reps 1-4 5-6 7-8 9-10

BENCH PRESS - - - -

# of Reps 1-3 4-5 6-7 8-9

DEADLIFT - - - -

*These numbers are calculated by based on the performance

of days 19 and 20, which will determine the difficulty for the
next week of this block
 *Enter weight from the chart under Week 2
to calculate numbers for Week 3

Set 3 Set 4 Set 5

x9 - x9
x9 - x9
x7 - x7

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x7 - x7 - x7
x7 - x7 - x7
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x4 - AMRAP
x5 - x5 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 3 Set 4 Set 5

x5 - x5 - x5 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

Week 4

11+

11+

10+

-
 ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 4 Deadlif: -

Day 22 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x4 -
Bench Press Warm Up - x4 -
Deadlif Warm Up - x4 -

Day 23 (Full-Body Hypertrophy) Set 1 Set 2

Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3RIR) Warm Up x8-10
Calf Raise (1RIR) Warm Up x6-8
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 24 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x5 -
Bench Press Warm Up - x5 -
Deadlif Warm Up - x4 -

Day 25 (Rest/Active Recovery)

Day 26 (Rest/Active Recovery)

Day 27 (Rep Test) Set 1 Set 2

Squat Warm Up - AMRAP
Bench Press Warm Up - AMRAP
Deadlif Warm Up - AMRAP
Day 28 (Rest)

Estimated 1RMs for Intermediate Block

# of Reps 1-4 5 6-7 8+

SQUAT - - - -

# of Reps 1-4 5 6-7 8+

BENCH PRESS - - - -

# of Reps 1-4 5 6-7 8+

DEADLIFT - - - -

*The numbers you use for the Intermediate Block are determined by
how many repetitions you perform for each lif on Day 27

**If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs
 *Enter weight from the chart under Week 3
to calculate numbers for Week 4

Set 3 Set 4 Set 5

x4 - x4 - x4
x4 - x4 - x4
x4

Set 3 Set 4 Set 5

x8-10
x8-10
x6-8 x6-8 x6-8
x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x5 - x5
x5 - x5
x4

Set 3 Set 4 Set 5

 ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 5 Deadlif: -

Day 29 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x8 -
Bench Press Warm Up - x8 -
Deadlif Warm Up - x6 -

Day 30 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 31 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x6 -
Bench Press Warm Up - x6 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 32 (Rest/Active Recovery)

Day 33 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif Warm Up - x3 -
Bench Press Warm Up - x4 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 34 (Squat, Legs) Set 1 Set 2

Squat Warm Up - x4 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 35 (Rest/Active Recovery)

 *Enter weight from the chart under Week 4
to calculate numbers for Week 5

Set 3 Set 4 Set 5

x8
x8
x6

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x6 - x6
x6 - x6
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x3 - x3
x4 - x4 - x4
x12-15
x12-15
x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 3 Set 4 Set 5

x4 - x4 - x4
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15
Week 6

Day 36 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x8 -
Bench Press Warm Up - x8 -
Deadlif Warm Up - x6 -

Day 37 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 38 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x6 -
Bench Press Warm Up - x6 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 39 (Rest/Active Recovery)

Day 40 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif (AMRAP Set 3) Warm Up - x3 -
Bench Press (AMRAP Set 4) Warm Up - x4 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 41 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Set 4) Warm Up - x4 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 42 (Rest/Active Recovery)

Auto-Regulation for Week 7

# of Reps 1-3 4-5 6-7 8-9

SQUAT - - - -

# of Reps 1-3 4-5 6-7 8-9

BENCH PRESS - - - -

# of Reps 1-2 3-4 5-6 7-8

DEADLIFT - - - -

*These numbers are calculated by based on the performance

of days 40 and 41, which will determine the difficulty for the
next week of this block
 INTERMEDIATE BLOCK

Set 3 Set 4 Set 5

x8 - x8
x8 - x8
x6 - x6

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x6 - x6 - x6
x6 - x6 - x6
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x3 - x3 - AMRAP
x4 - x4 - x4 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 3 Set 4 Set 5

x4 - x4 - x4 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

Week 7

10+

10+

9+

-
ERMEDIATE BLOCK
ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 7 Deadlif: -

Day 43 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x8 -
Bench Press Warm Up - x8 -
Deadlif Warm Up - x6 -

Day 44 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 45 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x6 -
Bench Press Warm Up - x6 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 46 (Rest/Active Recovery)

Day 47 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif (AMRAP Final Set) Warm Up - x3 -
Bench Press (AMRAP Final Set) Warm Up - x4 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 48 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up - x4 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 49 (Rest/Active Recovery)

Auto-Regulation for Week 8

# of Reps 1-3 4-5 6-7 8-9

SQUAT - - - -

# of Reps 1-3 4-5 6-7 8-9

BENCH PRESS - - - -

# of Reps 1-2 3-4 5-6 7-8

DEADLIFT - - - -

*These numbers are calculated by based on the performance

of days 47 and 48, which will determine the difficulty for the
next week of this block
 *Enter weight from the chart under Week 6
to calculate numbers for Week 7

Set 3 Set 4 Set 5

x8 - x8 - x8
x8 - x8 - x8
x6 - x6 - x6

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x6 - x6 - x6 - x6
x6 - x6 - x6 - x6
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x3 - x3 - x3 - AMRAP
x4 - x4 - x4 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 3 Set 4 Set 5

x4 - x4 - x4 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

Week 8

10+

10+

9+

-
 ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 8 Deadlif: -

Day 50 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x3 -
Bench Press Warm Up - x5 -
Deadlif Warm Up - x3 -

Day 51 (Full-Body Hypertrophy) Set 1 Set 2

Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3RIR) Warm Up x8-10
Calf Raise (1RIR) Warm Up x6-8
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1 RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 52 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x4 -
Bench Press Warm Up - x4 -
Deadlif Warm Up - x4 -

Day 53 (Rest/Active Recovery)

Day 54 (Rest/Active Recovery)

Day 55 (Rep Test) Set 1 Set 2

Squat Warm Up - AMRAP
Bench Press Warm Up - AMRAP
Deadlif Warm Up - AMRAP
Day 56 (Rest)

Estimated 1RMs for Intensity Block

# of Reps 1-2 3-4 5-6 7+

SQUAT - - - -

# of Reps 1-2 3-4 5-6 7+

BENCH PRESS - - - -

# of Reps 1-2 3-4 5-6 7+

DEADLIFT - - - -

*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lif on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
 *Enter weight from the chart under Week 7
to calculate numbers for Week 8

Set 3 Set 4 Set 5

x3 - x3 - x3 - x3
x5 - x5 - x5 - x5
x3 - x3

Set 3 Set 4 Set 5

x8-10
x8-10
x6-8 x6-8 x6-8
x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x4 - x4 - x4
x4 - x4 - x4
x4 - x4

Set 3 Set 4 Set 5

 ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 9 Deadlif: -

Day 57 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x7 -
Bench Press Warm Up - x7 -
Deadlif Warm Up - x5 -

Day 58 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 59 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x5 -
Bench Press Warm Up - x5 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 60 (Rest/Active Recovery)

Day 61 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif Warm Up - x2 -
Bench Press Warm Up - x3 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 62 (Squat, Legs) Set 1 Set 2

Squat Warm Up - x3 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 63 (Rest/Active Recovery)

 *Enter weight from the chart under Week 8
to calculate numbers for Week 9

Set 3 Set 4 Set 5

x7 - x7
x7 - x7
x5 - x5

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x5 - x5
x5 - x5
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x2 - x2
x3 - x3 - x3
x12-15
x12-15
x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 3 Set 4 Set 5

x3 - x3 - x3
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15
Week 10

Day 64 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x7 -
Bench Press Warm Up - x7 -
Deadlif Warm Up - x5 -

Day 65 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 66 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x5 -
Bench Press Warm Up - x5 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 67 (Rest/Active Recovery)

Day 68 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif (AMRAP Set 3) Warm Up - x2 -
Bench Press (AMRAP Set 4) Warm Up - x3 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Day 69 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Set 4) Warm Up - x3 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 70 (Rest/Active Recovery)

Auto-Regulation for Week 11

# of Reps 1-2 3-4 5-6 7-8

SQUAT - - - -

# of Reps 1-2 3-4 5-6 7-8

BENCH PRESS - - - -

# of Reps 1 2-3 4-5 6-7

DEADLIFT - - - -

*These numbers are calculated by based on the performance

of days 68 and 69, which will determine the difficulty for the
next week of this block
 INTENSITY BLOCK

Set 3 Set 4 Set 5

x7 - x7 - x7
x7 - x7 - x7
x5 - x5 - x5

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x5 - x5 - x5
x5 - x5 - x5
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x2 - x2 - AMRAP
x3 - x3 - x3 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15
x15 x15 x15

Set 3 Set 4 Set 5

x3 - x3 - x3 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

Week 11

9+

9+

8+

-
NTENSITY BLOCK
ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 11 Deadlif: -

Day 71 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x7 -
Bench Press Warm Up - x7 -
Deadlif Warm Up - x5 -

Day 72 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 73 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x5 -
Bench Press Warm Up - x5 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 74 (Rest/Active Recovery)

Day 75 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif (AMRAP Final Set) Warm Up - x2 -
Bench Press (AMRAP Final Set) Warm Up - x3 -
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15

Day 76 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up - x3 -
BFR Leg Extension Warm Up x30
BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
BFR Calf Raise Warm Up x30

Day 77 (Rest/Active Recovery)

Auto-Regulation for Week 12

# of Reps 1-2 3-4 5-6 7-8

SQUAT - - - -

# of Reps 1-2 3-4 5-6 7-8

BENCH PRESS - - - -

# of Reps 1 2-3 4-5 6-7

DEADLIFT - - - -

*These numbers are calculated by based on the performance

of days 75 and 76, which will determine the difficulty for the
next week of this block
 *Enter weight from the chart under Week 10
to calculate numbers for Week 11

Set 3 Set 4 Set 5

x7 - x7 - x7 - x7
x7 - x7 - x7 - x7
x5 - x5 - x5 - x5

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x5 - x5 - x5 - x5
x5 - x5 - x5 - x5
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5

x2 - x2 - x2 - AMRAP
x3 - x3 - x3 - AMRAP
x12-15
x12-15
 x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15 x12-15 x12-15

Set 3 Set 4 Set 5

x3 - x3 - x3 - AMRAP
x15 x15 x15
x15 x15 x15
x10-15 x10-15
x15-20 x15-20
x12-15 x12-15
x15 x15 x15

eek 12

9+

9+

8+

-
 ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 12 Deadlif: -

Day 78 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x7 -
Bench Press Warm Up - x7 -
Deadlif Warm Up - x5 -

Day 79 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 80 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x5 -
Bench Press Warm Up - x5 -
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20

Day 81 (Rest/Active Recovery)

Day 82 (Deadlif, Bench, Upper-Body) Set 1 Set 2

Deadlif (AMRAP Final Set) Warm Up - x2 -
Bench Press (AMRAP Final Set) Warm Up - x3 -
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Day 83 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up - x3 -
Leg Extension (3RIR) Warm Up x6-8
Leg Curl (3 RIR) Warm Up x6-8
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x6-8
BFR Calf Raise Warm Up x30

Day 84 (Rest/Active Recovery)

Estimated 1RMs for Final Week

# of Reps 1-2 3-4 5-6 7+

SQUAT - - - -

# of Reps 1-2 3-4 5-6 7+

BENCH PRESS - - - -

# of Reps 1 2-3 4-5 6+

DEADLIFT - - - -

*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lif on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
 *Enter weight from the chart under Week 11
to calculate numbers for Week 12

Set 3 Set 4 Set 5 Set 6

x7 - x7 - x7 - x7 - x7
x7 - x7 - x7 - x7 - x7
x5 - x5 - x5 - x5 - x5

Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5 Set 6

x5 - x5 - x5 - x5 - x5
x5 - x5 - x5 - x5 - x5
x8-10
x8-10
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5 Set 6

x2 - x2 - x2 - x2 - AMRAP
x3 - x3 - x3 - x3 - AMRAP
x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8
x10 x10 x10

Set 3 Set 4 Set 5 Set 6

x3 - x3 - x3 - x3 - AMRAP
x6-8
x6-8 x6-8 x6-8
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x15 x15 x15
 FINAL WEEK
ENTER WEIGHT BELOW
Squat: -

Bench: -

Week 13 Deadlif: -

Day 85 (Squat, Bench, Deadlif) Set 1 Set 2

Squat Warm Up - x3 -
Bench Press Warm Up - x3 -
Deadlif Warm Up - x3 -

Day 86 (Full Body Hypertrophy) Set 1 Set 2

Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3RIR) Warm Up x8x10
Calf Raise (1 RIR) Warm Up x6-8
BFR Calf Raise Warm Up x20
Pec-Deck Fly/Cable Cross-Over (3 RIR) Warm Up x12-15
Lat Pull-Down (2 RIR) Warm Up x12-15
Dumbbell/Machine Row (2 RIR) Warm Up x12-15
Lateral Raise (2 RIR) Warm Up x12-15
Preacher/Concentration Curl (1 RIR) Warm Up x12-15
BFR Machine Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-Down (1 RIR) Warm Up x12-15

Day 87 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up - x4 -
Bench Press Warm Up - x4 -
Deadlif Warm Up - x3 -

Day 88 (Rest)

Day 89 (Rest)

Day 90 (Testing) Attempt 1 Attempt 2

 90-94% 96-100%
Squat Warm Up
0 to 0 0 to 0

90-94% 96-100%
Bench Press Warm Up
0 to 0 0 to 0

90-94% 96-100%
Deadlif Warm Up
0 to 0 0 to 0

*Choose numbers between the two percentages given per attempt

Ex: if your estimated 1RM on the deadlif is 500lbs, you will choose anything
between the range of 450-470lbs for your first attempt
WEEK

*Enter weight from the chart under Week 12

to calculate numbers for Week 13

Set 3 Set 4 Set 5

x3 - x3 - x3 - x3
x3 - x3 - x3 - x3
x3 - x3

Set 3 Set 4 Set 5

x8-10
x8x10
x6-8 x6-8 x6-8
x10 x10 x10
x12-15
x12-15
x12-15
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15
x12-15 x12-15 x12-15 x12-15

Set 3 Set 4 Set 5

x4 - x4 - x4
x4 - x4 - x4
x3 - x3

Attempt 2 Attempt 3
96-100% 100-104%

0 to 0 0 to 0

96-100% 100-104%

0 to 0 0 to 0

96-100% 100-104%

0 to 0 0 to 0