Squat Bench DeadliPress Start by filling in your 1RM (1 Rep Max) in the yellow boxes

1RM 200 140 220 100 1RM It will then calculate a Training Max to base your program off by taking 9
TM 180 125 198 90 TM After each cycle you add weight to the Training Max box. Usually 2.5-5kg

Week 1
Squat Deadlift Bench Squat
% Weight Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight
40% 72.5 1 5 40% 80 1 5 40% 50 1 5 40% 72.5
50% 90 1 5 50% 100 1 5 50% 62.5 1 5 50% 90
60% 107.5 1 3 60% 117.5 1 3 60% 75 1 3 60% 107.5
65% 117.5 1 5 65% 127.5 1 5 65% 82.5 1 5 70% 125
75% 135 1 5 75% 147.5 1 5 75% 95 1 5 80% 145
85% 152.5 1 5+ 85% 167.5 1 5+ 85% 107.5 1 5+ 90% 162.5
65% 117.5 5 5 65% 127.5 5 5 65% 82.5 5 5 70% 125
Bench Press Squat Bench
40% 50 1 5 40% 35 1 5 40% 72.5 1 5 40% 50
50% 62.5 1 5 50% 45 1 5 50% 90 1 5 50% 62.5
60% 75 1 3 60% 55 1 3 60% 107.5 1 3 60% 75
65% 82.5 1 5 65% 57.5 1 5 65% 117.5 1 5 70% 87.5
75% 95 1 5 75% 67.5 1 5 75% 135 1 5 80% 100
85% 107.5 1 5+ 85% 77.5 1 5+ 85% 152.5 1 5+ 90% 112.5
65% 82.5 5 5 65% 57.5 5 5 65% 117.5 5 5 70% 87.5
Assistance Assistance Assistance Assistance

Assistance work:
Each day, pick one/two exercises from each category and perform a total of 50-100 total reps
Do whatever set/rep scheme you want. example for 'push' could be 4x10 of dips and 4x10 of tricep extensions for 80 total
PUSH:
dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
PULL:
chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core:
any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swin
yellow boxes
ur program off by taking 90% of your 1RM
g Max box. Usually 2.5-5kg

Week 2 Week 3
Squat Deadlift Bench Squat
Sets Reps % Weight Sets Reps % Weight Sets Reps % Weight Sets Reps
1 5 40% 80 1 5 40% 50 1 5 40% 72.5 1 5
1 5 50% 100 1 5 50% 62.5 1 5 50% 90 1 5
1 3 60% 117.5 1 3 60% 75 1 3 60% 107.5 1 3
1 3 70% 137.5 1 3 70% 87.5 1 3 75% 135 1 5
1 3 80% 157.5 1 3 80% 100 1 3 85% 152.5 1 3
1 3+ 90% 177.5 1 3+ 90% 112.5 1 3+ 95% 170 1 1+
5 5 70% 137.5 5 5 70% 87.5 5 5 75% 135 5 5
Bench Press Squat Bench
1 5 40% 35 1 5 40% 72.5 1 5 40% 50 1 5
1 5 50% 45 1 5 50% 90 1 5 50% 62.5 1 5
1 3 60% 55 1 3 60% 107.5 1 3 60% 75 1 3
1 3 70% 62.5 1 3 70% 125 1 3 75% 95 1 5
1 3 80% 72.5 1 3 80% 145 1 3 85% 107.5 1 3
1 3+ 90% 80 1 3+ 90% 162.5 1 3+ 95% 120 1 1+
5 5 70% 62.5 5 5 70% 125 5 5 75% 95 5 5
Assistance Assistance Assistance Assistance

Progression;
After each Cycle add 2.5-5kg to squat and deadlift
ep extensions for 80 total reps After each cycle add 1.25-2.5kg to bench and Press
Every second cycle you can do a deload if you feel like it;

Log your rep PRs in the PR sheet

squats, KB snatches, swings

Week 3
Deadlift Bench
% Weight Sets Reps % Weight Sets Reps
40% 80 1 5 40% 50 1 5
50% 100 1 5 50% 62.5 1 5
60% 117.5 1 5 60% 75 1 5
75% 147.5 1 5 75% 95 1 5
85% 167.5 1 3 85% 107.5 1 3
95% 187.5 1 1+ 95% 120 1 1+
75% 147.5 5 5 75% 95 5 5
Press Squat
40% 35 1 5 40% 72.5 1 5
50% 45 1 5 50% 90 1 5
60% 55 1 3 60% 107.5 1 3
75% 67.5 1 5 75% 135 1 5
85% 77.5 1 3 85% 152.5 1 3
95% 85 1 1+ 95% 170 1 1+
75% 67.5 5 5 75% 135 5 5
Assistance Assistance
P
Squat 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Bench 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0 0 0 0
Deadlift 1 2 3 4 5
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00
Press 1 2.00 3.00 4.00 5.00
Rep max 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0

For each lift, fill in your xRM in the white boxes

The line under will show your Estimated 1RM
PR SHEET
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0.00 0.00
6.00 7.00 8.00 9.00 10.00 11.00
0 0 0 0 0 0
0 0 0 0 0 0
6 7 8 9 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0.00 0 0
6.00 7.00 8.00 9.00 10 11
0 0 0 0 0 0
0.00 0.00 0.00 0 0 0
12 13 14 15 Squat
0 0 0 0 Rep max
0.00 0.00 0.00 0.00 E1RM
12.00 13.00 14.00 15.00 Paused Bench
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Deadlift
0 0 0 0 Rep max
0 0 0 0 E1RM
12 13 14 15 Press
0 0 0 0 Rep max
0 0 0 0 E1RM