- In the tab to the right, input your maximum weights for each of the lifts listed, as well as your

projected end date for the progra

- The formulas provided will project approximately 90% of those lifts in order to increase submaximal strength
- Any projected weights in each of the phase tabs are only estimates, feel free to adjust on feel, particularly on supplemental lift
- You should not be failing lifts or giving maximum total effort unless specified
- Anytime a set and rep range is labeled with 2 different numbers (e.g. 5/3 and 3/2), the first group of sets and reps is to be used
- Anytime you see an asterisk ( * ) on a rep range, do as many reps as possible
- After you perform this lift, adjust training max in the calculator tab
- Please use the PDF you received as your training log to record the weights you actually use
projected end date for the program
ximal strength
particularly on supplemental lifts

up of sets and reps is to be used with the lowest range weight, with the second group of sets and reps are being used to build up to the hig
being used to build up to the highest range weight
 Weight Reps
Squat 335 1 300
Bench 250 1 225
Deadlift 450 1 405

End Date 12/9/2017

 Hypertrophy_1 Day 1

Week Squat Sets Reps Working Range Working Weights

10/14/2017 Beltless SSB 4 8 52.5% 57.5% 160 175
10/21/2017 Beltless SSB 3 8 60.0% 62.5% 180 190
10/28/2017 Beltless High Bar Squat 5 8 52.5% 57.5% 160 175
11/4/2017 Beltless High Bar Squat 2 8 60.0% 62.5% 180 190

Week Bench Sets Reps Working Range Working Weights

10/14/2017 3ct Pause Duffalo 4 8 52.5% 57.5% 120 130
10/21/2017 3ct Pause Duffalo 3 8 60.0% 62.5% 135 140
10/28/2017 3ct Pause Bench Press 5 8 52.5% 57.5% 120 130
11/4/2017 3ct Pause Bench Press 2 8 60.0% 62.5% 135 140

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Short Side Plank Clamshell 3 6
10/21/2017 Short Side Plank Clamshell 2 8
10/28/2017 Short Side Plank Clamshell 5 6
11/4/2017 Short Side Plank Clamshell 2 8

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 GHR or Back Extension 80
10/21/2017 GHR or Back Extension 60
10/28/2017 GHR or Back Extension 80
11/4/2017 GHR or Back Extension 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Slingshot Abduction/Hip Abduction 100
10/21/2017 Slingshot Abduction/Hip Abduction 80
10/28/2017 Slingshot Abduction/Hip Abduction 100
11/4/2017 Slingshot Abduction/Hip Abduction 40

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Band Pullapart/Rear Delt 100
10/21/2017 Band Pullapart/Rear Delt 80
10/28/2017 Band Pullapart/Rear Delt 100
11/4/2017 Band Pullapart/Rear Delt 60
 Hypertrophy_1 Day 2

Week Squat Sets Reps Working Range Working Weights

10/14/2017 Dumbbell Squat 4 8
10/21/2017 Dumbbell Squat 3 8
10/28/2017 Front Squat 5 5 50.0% 150
11/4/2017 Front Squat 2 8 40.0% 120

Week Bench Sets Reps Working Range Working Weights

10/14/2017 3ct Pause Neutral DB Press 5 8
10/21/2017 3ct Pause Neutral DB Press 4 10
10/28/2017 Overhead Press 5 5 45.0% 100
11/4/2017 Overhead Press 2 8 40.0% 90

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB 1 Arm Row w Pause 2 8
10/21/2017 DB 1 Arm Row w Pause 3 12
10/28/2017 DB 1 Arm Row w Pause 5 10
11/4/2017 DB 1 Arm Row w Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Rear Delt Raise 60
10/21/2017 Rear Delt Raise 40
10/28/2017 Rear Delt Raise 60
11/4/2017 Rear Delt Raise 30

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Band/Cable Curls Slow eccentric 80
10/21/2017 Band/Cable Curls Slow eccentric 60
10/28/2017 Band/Cable Curls Slow eccentric 80
11/4/2017 Band/Cable Curls Slow eccentric 40

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB Neutral Deadstop Pushups 50
10/21/2017 DB Neutral Deadstop Pushups 40
10/28/2017 DB Neutral Deadstop Pushups 60
11/4/2017 DB Neutral Deadstop Pushups 40
 Hypertrophy_1 Day 3

Week Deadlift Sets Reps Working Range Working Weights

10/14/2017 Beltless Stiff Bar Opposite Stance DL 4 5 65.0% 67.5% 265 275
10/21/2017 Beltless Stiff Bar Opposite Stance DL 3 5 67.5% 72.5% 275 295
10/28/2017 Beltless DL 5 5 65.0% 70.0% 265 285
11/4/2017 Beltless DL 2 8 55.0% 225

Week Deadlift Sets Reps Working Range Working Weights

10/14/2017 Overhand Romanian DL 3 8
10/21/2017 Overhand Romanian DL 2 10
10/28/2017 Overhand Romanian DL 4 8 50.0% 205
11/4/2017 Overhand Romanian DL 2 8 45.0% 180

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Plank 3 20
10/21/2017 Plank 2 25
10/28/2017 Plank 4 25
11/4/2017 Plank 2 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Band/Cable Row 80
10/21/2017 Band/Cable Row 60
10/28/2017 Band/Cable Row 100
11/4/2017 Band/Cable Row 40

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Sit ups/Reverse Crunch slow eccentric 60
10/21/2017 Sit ups/Reverse Crunch slow eccentric 40
10/28/2017 Sit ups/Reverse Crunch slow eccentric 50
11/4/2017 Sit ups/Reverse Crunch slow eccentric 30

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Reverse Lunge 60
10/21/2017 Reverse Lunge 40
10/28/2017 Reverse Lunge 50
11/4/2017 Reverse Lunge 30
 Hypertrophy_1 Day 4

Week Bench Sets Reps Working Range Working Weights

10/14/2017 Beltless Stiff Bar DL (opp stance) 2 20 52.5% 57.5% 120 130
10/21/2017 Beltless Stiff Bar DL (opp stance) 2 20 60.0% 62.5% 135 140
10/28/2017 Beltless DL 3 20 52.5% 57.5% 120 130
11/4/2017 Beltless DL 1 20 60.0% 62.5% 135 140

Week Bench Sets Reps Working Range Working Weights

10/14/2017 DB Belly Swing 3 8
10/21/2017 DB Belly Swing 2 10
10/28/2017 Overhand Romanian DL 4 8 50.0% 115
11/4/2017 Overhand Romanian DL 2 8 45.0% 100

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Plank 3 20
10/21/2017 Plank 2 25
10/28/2017 Plank 4 20
11/4/2017 Plank 1 25

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Band/Cable Row 80
10/21/2017 Band/Cable Row 60
10/28/2017 Band/Cable Row 100
11/4/2017 Band/Cable Row 40

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Sit ups/Reverse Crunch slow eccentric 80
10/21/2017 Sit ups/Reverse Crunch slow eccentric 60
10/28/2017 Sit ups/Reverse Crunch slow eccentric 100
11/4/2017 Sit ups/Reverse Crunch slow eccentric 40

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Reverse Lunge 80
10/21/2017 Reverse Lunge 60
10/28/2017 Reverse Lunge 100
11/4/2017 Reverse Lunge 40
 Hypertrophy_2 Day 1

Week Squat Sets Reps Working Range Working Weights

11/11/2017 SSB Squat 3/1 5/* 72.5% 77.5% 220 235
11/18/2017 SSB Squat 2/1 8/* 70.0% 75.0% 210 225
11/25/2017 High Bar Squat 5 5 75.0% 80.0% 225 240
12/2/2017 Competition Squat 1* 80.0% 240

Week Bench Sets Reps Working Range Working Weights

11/11/2017 3ct Pause Duffalo 3/1 5/* 72.5% 77.5% 165 175
11/18/2017 3ct Pause Duffalo 2/1 8/* 70.0% 72.5% 160 165
11/25/2017 3ct Pause Bench Press 5 5 70.0% 75.0% 160 170
12/2/2017 3ct Pause Bench Press 1/1 */10 80.0% 70.0% 180 160

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Short Side Plank Clamshell 3 6
11/18/2017 Short Side Plank Clamshell 2 8
11/25/2017 Short Side Plank Clamshell 4 5
12/2/2017 Short Side Plank Clamshell 1 10

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 GHR or Back Extension 3 8
11/18/2017 GHR or Back Extension 2 10
11/25/2017 GHR or Back Extension 4 8
12/2/2017 GHR or Back Extension 1 20

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Slingshot Abduction/Hip Abduction 3 15
11/18/2017 Slingshot Abduction/Hip Abduction 2 20
11/25/2017 Slingshot Abduction/Hip Abduction 4 12
12/2/2017 Slingshot Abduction/Hip Abduction 1 25

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Band Pullapart/Rear Delt 3 15
11/18/2017 Band Pullapart/Rear Delt 2 20
11/25/2017 Band Pullapart/Rear Delt 4 12
12/2/2017 Band Pullapart/Rear Delt 1 25
 Hypertrophy_2 Day 2

Week Squat Sets Reps Working Range Working Weights

11/11/2017 Tempo High Bar Squat 4 8 40.0% 120
11/18/2017 Tempo High Bar Squat 3 8 45.0% 135
11/25/2017 Tempo High Bar Squat 5 6 50.0% 150
12/2/2017 Tempo High Bar Squat 2 8 45.0% 135

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Tempo Close Grip bench 3ct Pause 5 8 55.0% 125
11/18/2017 Tempo Close Grip bench 3ct Pause 4 6 60.0% 135
11/25/2017 Tempo Close Grip bench 3ct Pause 6 5 65.0% 145
12/2/2017 Tempo Close Grip bench 3ct Pause 2 8 50.0% 115

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Chest Supported Row 2 8
11/18/2017 Chest Supported Row 3 12
11/25/2017 Chest Supported Row 4 10
12/2/2017 Chest Supported Row 1 20

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 2-way delt raise w pause 2 8
11/18/2017 2-way delt raise w pause 3 12
11/25/2017 2-way delt raise w pause 4 6
12/2/2017 2-way delt raise w pause 1 10

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Band/Cable Curls Slow eccentric 2 8
11/18/2017 Band/Cable Curls Slow eccentric 3 10
11/25/2017 Band/Cable Curls Slow eccentric 4 8
12/2/2017 Band/Cable Curls Slow eccentric 1 20

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 DB Flys slow eccentric 2 15
11/18/2017 DB Flys slow eccentric 3 12
11/25/2017 DB Flys slow eccentric 4 10
12/2/2017 DB Flys slow eccentric 1 25
 Hypertrophy_2 Day 3

Week Deadlift Sets Reps Working Range Working Weights

11/11/2017 Stiff Bar DL Opp Stance 4 5 65.0% 67.5% 265 275
11/18/2017 Stiff Bar DL Opp Stance 3 5 67.5% 72.5% 275 295
11/25/2017 Stiff Bar DL w/ Chains 5 5 70.0% 75.0% 285 305
12/2/2017 Reverse Band Comp Deads 6 3 80.0% 85.0% 325 345

Week Deadlift Sets Reps Working Range Working Weights

11/11/2017 Tempo Stiff leg DL 3 8 60.0% 245
11/18/2017 Tempo Stiff leg DL 2 10 50.0% 205
11/25/2017 Tempo Stiff leg DL 4 8 60.0% 245
12/2/2017 Tempo Stiff leg DL 1 10 50.0% 205

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Side Plank 2 20
11/18/2017 Side Plank 1 25
11/25/2017 Side Plank 2 20
12/2/2017 Side Plank 1 25

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 DB Glute Bridge w 3ct Pause 2 8
11/18/2017 DB Glute Bridge w 3ct Pause 3 12
11/25/2017 DB Glute Bridge w 3ct Pause 4 10
12/2/2017 DB Glute Bridge w 3ct Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Sit ups/Reverse Crunch slow eccentric 3 10
11/18/2017 Sit ups/Reverse Crunch slow eccentric 2 12
11/25/2017 Sit ups/Reverse Crunch slow eccentric 4 8
12/2/2017 Sit ups/Reverse Crunch slow eccentric 1 12

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Goblet Reverse Lunge 3 8
11/18/2017 Goblet Reverse Lunge 2 12
11/25/2017 Goblet Reverse Lunge 4 6
12/2/2017 Goblet Reverse Lunge 1 15
 Hypertrophy_2 Day 4

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Incline Bench Press 4 5 65.0% 67.5% 145 150
11/18/2017 Incline Bench Press 3 5 67.5% 72.5% 150 165
11/25/2017 Incline Bench Press 5 5 70.0% 75.0% 160 170
12/2/2017 Incline Bench Press w/ Chains 2 8 60.0% 65.0% 135 145

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Overhead Press 3 8 40.0% 90
11/18/2017 Overhead Press 2 10 40.0% 90
11/25/2017 Overhead Press 4 8 45.0% 100
12/2/2017 Overhead Press 1 10 40.0% 90

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Pendlay Rows 4 8 55.0% 125
11/18/2017 Pendlay Rows 3 12 45.0% 100
11/25/2017 Pendlay Rows 5 10 50.0% 115
12/2/2017 Pendlay Rows 2 12 45.0% 100

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Tricep Pushdown w slow eccentric 2 8
11/18/2017 Tricep Pushdown w slow eccentric 3 12
11/25/2017 Tricep Pushdown w slow eccentric 4 10
12/2/2017 Tricep Pushdown w slow eccentric 1 20

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 One arm DB row w pause 2 8
11/18/2017 One arm DB row w pause 3 12
11/25/2017 One arm DB row w pause 4 10
12/2/2017 One arm DB row w pause 1 20

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 DB Curls 2 8
11/18/2017 DB Curls 3 12
11/25/2017 DB Curls 4 10
12/2/2017 DB Curls 1 20