Hello! Thanks for checking out this free program brought to you by the team at ATP.

To begin, fill in the pinkish cells to the right, then click on the "Program" sheet to view the 13 week program.

We realize that no two individuals are the same, but we've done our best to create an easily adaptable program. Fe
the accessory lifts as needed, or add an extra day for shoulder and arm(bicep/tricep) work.

As a general overview, weeks 1-4 form a volume/hypertrophy block, while weeks 6-9 form a strength block to build
block. Weeks 11-12 are a short peak leading up to a testing day. Weeks 5 and 10 are deload weeks to allow your bod
from the fatigue generated during the previous weeks in preparation for the next phase.

For accessory work on weeks 1-4, work up to a 12/10RM weight and take that as your first working set. Use the sam
failure for the subsequent sets.

For accessory work on weeks 6-9, if the program calls for 5 reps at RPE8, work up the weight in sets of 5 until you fe
about 2 reps from failure after the 5th rep. Take that as your first working set and use the same weight for the rema

Do tag us on facebook (AtlasTrainingProtocols) or Instagram (@team.atp) so we can follow your progress! If you hav
enquiries, DM us on FB, Instagram or through email (transform@atlastrainingprotocols.com).

May the gains be with you!

ATP. Fill in the colored cells
Sex Male
o view the 13 week program.
Weight 90
ate an easily adaptable program. Feel free to tweak Squat 180
icep) work. Bench 140 580
s 6-9 form a strength block to build upon the volume Deadlift 260
are deload weeks to allow your body to recover Class Class 2 81%
xt phase.

s your first working set. Use the same weight to Male

Female

p the weight in sets of 5 until you feel like you're

d use the same weight for the remaining sets.

can follow your progress! If you have any additional

otocols.com).
Week Day
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
90 8 1 72.5 7 1
Squat Bench Squat
107.5 8 5 87.5 7 6
1
70 8 1 130 8 1
Bench Deadlift Deadlift
85 8 5 155 8 4
Db flys 12RM Max 3 Db rows 12RM Max 3 Split squat
Db press 12RM Max 3 Chinups 12RM Max 3 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
97.5 6 1 80 6 1
Squat Bench Squat
115 6 6 92.5 6 7
2
75 6 1 140 6 1
Bench Deadlift Deadlift
90 6 7 167.5 6 6
Db flys 10RM Max 3 Db rows 10RM Max 3 Split squat
Db press 10RM Max 3 Chinups 10RM Max 3 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
105 5 1 85 5 1
Squat Bench Squat
122.5 5 8 100 5 9
3
82.5 5 1 152.5 5 1
Bench Deadlift Deadlift
95 5 9 177.5 5 7
Db flys 12RM Max 4 Db rows 12RM Max 4 Split squat
Db press 12RM Max 4 Chinups 12RM Max 4 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
112.5 4 1 90 4 1
Squat Bench Squat
130 4 10 105 4 11
4
87.5 4 1 162.5 4 1
Bench Deadlift Deadlift
102.5 4 11 190 4 9
Db flys 10RM Max 4 Db rows 10RM Max 4 Split squat
Db press 10RM Max 4 Chinups 10RM Max 4 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
Squat 85 8 5 Bench 47.5 8 5 Squat
5
Bench 65 8 5 Deadlift 122.5 8 5 Deadlift
Db flys 15RM Max 2 Db rows 15RM Max 2 Split squat
Db press 15RM Max 2 Chinups 15RM Max 2 Weighted situps
 1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
100 6 1 80 5 1
Squat 117.5 6 1 Bench 95 5 1 Squat
135 6 2 107.5 5 3
6
77.5 6 1 142.5 6 1
Bench 90 6 1 Deadlift 170 6 1 Deadlift
105 6 2 195 6 2
Spoto press RPE8 6 3 Pendlay rows RPE8 6 3 High bar squat
Db press RPE8 6 3 Chinups RPE8 6 3 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
107.5 5 1 85 4 1
Squat 125 5 1 Bench 100 4 1 Squat
142.5 5 2 115 4 4
7
82.5 5 1 155 5 1
Bench 97.5 5 1 Deadlift 180 5 1 Deadlift
110 5 3 205 5 2
Spoto press RPE8 5 3 Pendlay rows RPE8 5 3 High bar squat
Db press RPE8 5 3 Chinups RPE8 5 3 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
97.5 3 1 77.5 3 1
115 3 1 92.5 3 1
Squat Bench Squat
132.5 3 2 105 3 2
150 3 3 120 3 4
8
75 3 1 140 3 1
90 3 1 165 3 1
Bench Deadlift Deadlift
102.5 3 2 192.5 3 2
117.5 3 4 217.5 3 3
Spoto press RPE8 5 3 Pendlay rows RPE8 5 3 High bar squat
Db press RPE8 5 3 Chinups RPE8 5 3 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
105 2 1 85 2 1
122.5 2 1 97.5 2 1
Squat Bench Squat
140 2 2 112.5 2 2
157.5 2 6 125 2 6
9
80 2 1 150 2 1
95 2 1 177.5 2 1
Bench Deadlift Deadlift
110 2 2 202.5 2 2
122.5 2 7 227.5 2 5
Spoto press RPE8 4 3 Pendlay rows RPE8 4 3 High bar squat
Db press RPE8 4 3 Chinups RPE8 4 3 Weighted situps
 1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
Squat 105 5 4 Bench 57.5 8 3 Squat
10
Bench 80 5 4 Deadlift 150 5 4 Deadlift
Spoto press RPE8 7 2 Pendlay rows RPE8 7 2 High bar squat
Db press RPE8 7 2 Chinups RPE8 7 2 Weighted situps
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
95 5 1 137.5 5 1
112.5 4 1 162.5 4 1
Squat 130 3 1 Deadlift 187.5 3 1 Squat
147.5 2 1 215 2 1
11
167.5 1 1 240 1 1
72.5 5 1
87.5 4 1
Bench 102.5 3 1 Bench
115 2 1
130 1 1
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
102.5 5 1 142.5 5 1
122.5 4 1 170 4 1
Squat 140 3 1 Deadlift 195 3 1 Squat
157.5 2 1 220 2 1
12
175 1 1 247.5 1 1
80 5 1
95 4 1
Bench 107.5 3 1 Bench
122.5 2 1
137.5 1 1
1 2 3
Lif Weight Reps Sets Lif Weight Reps Sets Lif
90 3 1
Squat 107.5 2 1
13
125 1 3
Rest Test
70 3 1
Bench 85 2 1
97.5 1 3
 1 158.76 s 2 0.33 b 2 0.37 d 2
3 2 169.87 1 0.60 26.46 1 0.60 29.11 1 0.60
Weight Reps Sets 3 180.98 2 0.62 26.46 2 0.62 29.11 2 0.62
95 7 1 4 192.10 3 0.64 28.31 3 0.64 31.14 3 0.64
112.5 7 5 5 95.25 4 0.66 28.31 4 0.66 31.14 4 0.66
135 7 1 6 95.25 5 0.69 30.16 5 0.69 33.18 5 0.69
162.5 7 5 7 95.25 6 0.71 30.16 6 0.71 33.18 6 0.71
12RM Max 3 8 95.25 7 0.73 32.02 7 0.73 35.22 7 0.73
12RM Max 3 9 57.15 8 0.75 32.02 8 0.75 35.22 8 0.75
3 10 57.15 9 0.75 15.88 9 0.75 17.46 9 0.75
Weight Reps Sets 10 0.77 15.88 10 0.77 17.46 10 0.77
102.5 6 1 11 0.79 15.88 11 0.79 17.46 11 0.79
120 6 6 12 0.81 15.88 12 0.81 17.46 12 0.81
147.5 6 1 13 0.84 15.88 13 0.84 17.46 13 0.84
172.5 6 6 14 0.86 15.88 14 0.86 17.46 14 0.86
10RM Max 3 15 0.88 15.88 15 0.88 17.46 15 0.88
10RM Max 3 16 0.90 15.88 16 0.90 17.46 16 0.90
3 17 0.93 9.53 17 0.93 9.53 17 0.93
Weight Reps Sets 18 0.95 9.53 18 0.95 9.53 18 0.95
110 5 1 19 0.975 9.53 19 0.975 9.53 19 0.975
127.5 5 8 20 1 9.53 20 1 9.53 20 1
157.5 5 1
185 5 7
12RM Max 4
12RM Max 4
3
Weight Reps Sets
117.5 4 1
135 4 10
170 4 1
195 4 9
10RM Max 4
10RM Max 4
3
Weight Reps Sets
60 8 5
87.5 8 5
15RM Max 2
15RM Max 2
3
Weight Reps Sets
102.5 5 1
120 5 1
140 5 3
147.5 5 1
175 5 1
200 5 2
RPE8 6 3
RPE8 6 3
3
Weight Reps Sets
110 4 1
127.5 4 1
147.5 4 3
160 4 1
185 4 1
212.5 4 3
RPE8 5 3
RPE8 5 3
3
Weight Reps Sets
100 3 1
117.5 3 1
137.5 3 2
155 3 4
145 3 1
170 3 1
197.5 3 2
222.5 3 3
RPE8 5 3
RPE8 5 3
3
Weight Reps Sets
107.5 2 1
125 2 1
145 2 2
162.5 2 6
155 2 1
182.5 2 1
207.5 2 2
235 2 5
RPE8 4 3
RPE8 4 3
 3
Weight Reps Sets
75 8 3
107.5 8 3
RPE8 7 2
RPE8 7 2
3
Weight Reps Sets
100 5 1
117.5 4 1
135 3 1
152.5 2 1
170 1 1
77.5 5 1
90 4 1
105 3 1
120 2 1
132.5 1 1
3
Weight Reps Sets
107.5 5 1
125 4 1
145 3 1
162.5 2 1
180 1 1
85 5 1
97.5 4 1
112.5 3 1
125 2 1
140 1 1
3
Weight Reps Sets

Test
 0.30
23.81
23.81
25.48
25.48
27.15
27.15
28.81
28.81
14.29
14.29
14.29
14.29
14.29
14.29
14.29
14.29
9.53
9.53
9.53
9.53