Bench Front Squat

245 275

Squat
345

Deadlift
425

Press
165
Bench Variation Deficit Deadlift

220 340
Spoto Bench Pause Squat

210 310
t Squat
275
Front Squat Stiff Legged Deadlift

240 275
Incline Bench

205
 Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 12 12RM FS 1 6 140
Squat 12 6 190 45s 1 6 150
Dips 5,4,3 BW 1 6 165
ACU 1 10 -145 1 6 180
Week 1 Zercher 3
1
8
8
-145
95 Press
1
1
6
6
195
85
1 8 105 1 6 100
1 8 115 1 6 115
1 8 125 Deadlift 20 1 235 30s
1 8 135 Pendlay 1 10 145
WL 5 15 BW 3 8 145
LP 5 15 225 RDL 1 8 165
HT 5 5 50 1 8 175
HC 10 DS 1 8 185
1 8 195
1 8 205
BTNP 1 8 55
1 8 65
1 8 75
1 8 85
1 8 95
Row 5 15 25
DB Press 5 15 15
FP 5 15 20
LR 5 15 10

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 10 10RM FS 1 4 150
Squat 12 5 215 60s 1 4 165
Dips 5,3,1 BW 1 4 180
ACU 1 8 -120 1 4 195
Week 2 HBPS 3
1
6
5
-120
135 Press
1
1
4
4
205
90
1 5 145 1 4 105
1 5 155 1 4 125
1 5 165 Deadlift 1 6 215
1 5 175 1 6 255
WL 4 15 10 1 6 300
LP 4 15 275 Pendlay 1 8 155
HT 4 5 70 3 6 155
HC 10 DS Sumo 1 5 205

1 5 215
1 5 225
 1 5 235
1 5 245
Z Press 1 5 65
1 5 75
1 5 85
1 5 95
1 5 105
Row 4 15 35
DB Press 4 15 25
FP 4 15 30
LR 4 15 15

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 8 8RM FS 1 6 160
Squat 12 4 240 75s 1 5 170
Dips 6,4,4,3,3,2 BW 1 4 185
ACU 1 6 -105 1 3 200
Week 3 AS 3
1
4
2
-105
175 Press
1
1
2
6
215
95
1 2 185 1 4 110
1 2 195 1 2 130
1 2 205 Deadlift 5 315
1 2 215 Pendlay 1 6 165
WL 3 15 20 3 4 165
LP 3 15 315 RP 1 2 275
HT 3 15 90 1 2 285
HC 10 DS 1 2 295
1 2 305
1 2 315
PP 1 2 135
1 2 145
1 2 155
1 2 165
1 2 175
Row 3 15 45
DB Press 3 15 30
FP 3 15 40
LR 3 15 20
 Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 12 12RM Squat 12RM 205 286.918
Bench 6 12 135 45s Bench 12RM 170 237.932
Dips 3,2 BW
APU 1 10 -185
3 8 -185
Incline 1 8 75
1 8 85
1 8 95
1 8 105
1 8 115
DB Bench 5 15 25
LTE 5 15 30
Fly 5 15 10
TPD 5 15 30
BBC 10 DS

Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 10 10RM Squat 10RM 215 286.595
Bench 6 10 155 60s Bench 10RM 185 246.605
ADips 3 12 -170 Deadlift 11 409.89
APU 1 8 -170
3 6 -170
CGBP 1 5 145
1 5 155
1 5 165
1 5 175
1 5 185
DB Bench 4 15 30
LTE 4 15 35
Fly 4 15 15
TPD 4 15 40

BBC 10 DS
 Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 8 8RM Squat 8RM 235 297.604
Bench 6 8 170 75s Bench 8RM 200 253.28
Dips 4,1 BW Front Squat Reps 4 243.638
APU 1 6 -155 Press Reps 4 147.316
3 4 -155
Spoto 1 2 155
1 2 165
1 2 175
1 2 185
1 2 195
DB Bench 3 15 35
LTE 3 15 45
Fly 3 15 20
TPD 3 15 50
BBC 10 DS
 Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 10 10RM FS 1 5 150
Squat 10 5 205 60s 1 5 165
Dips 7,3 BW 1 5 180
ACU 1 10 -135 1 5 195
Week 4 Zercher 3
1
8
8
-135
125 Press
1
1
5
5
205
90
1 8 135 1 5 105
1 8 145 1 5 125
1 8 155 Deadlift 15 1 255 45s
WL 5 12 30 Pendlay 1 10 155
LP 5 12 365 3 8 155
HT 5 12 110 RDL 1 8 195
HC 10 DS 1 8 205
1 8 215
1 8 225
BTNP 1 8 75
1 8 85
1 8 95
1 8 105
CSR 5 12 55
DB Press 5 12 35
FP 5 12 50
LR 5 12 20

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 8 8RM FS 1 3 165
Squat 10 4 235 90s 1 3 180
Dips 7,4,3,2,2 BW 1 3 195
ACU 1 8 -115 1 3 205
Week 5 HBPS 3
1
6
5
-115
165 Press
1
1
3
3
220
100
1 5 175 1 3 115
1 5 185 1 3 130
1 5 195 Deadlift 1 5 235
WL 4 12 40 1 5 275
LP 4 12 405 1 5 320
HT 4 12 140 Pendlay 1 8 165
HC 10 DS 3 6 165
Sumo 1 5 235

1 5 245

1 5 255
 1 5 265

Z Press 1 5 75

1 5 85

1 5 95

1 5 105
DBR 4 12 55
DB Press 4 12 40
FP 4 12 60
LR 4 15 20

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 5 5RM FS 1 5 180
Squat 10 3 260 120s 1 4 195
Dips 8,6,5,3,3 BW 1 3 205
ACU 1 6 -100 1 2 220
Week 6 AS 3
1
4
2
-100
205 Press
1
1
1
5
235
105
1 2 215 1 3 125
1 2 1 1 140
1 2 Deadlift 3 355
WL 3 12 50 Pendlay 1 6 175
LP 3 12 455 3 4 175
HT 3 12 150 RP 1 2 305
HC 10 DS 1 2 315
1 2 325
1 2 335
PP 1 2 145
1 2 155
1 2 165
1 2 175
DBR 3 12 60
DB Press 3 12 40
FP 3 12 60
LR 3 12 20
 Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 10 10RM Squat 10RM 225 299.925
Bench 5 10 145 60s Bench 10RM 190 253.27
Dips 5,3,3,2 BW
APU 1 10 -165
3 8 -165
Incline 1 8 105
1 8 115
1 8 125
1 8 135
DB Bench 5 12 40
LTE 5 12 55
Fly 5 12 25
TPD 5 12 45
BBC 10 DS

Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 8 8RM Squat 8RM 255 322.932
Bench 5 8 165 90s Bench 8RM 200 253.28
Dips BW Deadlift 8 405.248
APU 1 8 -150
3 6 -150
CGBP 1 5 175
1 5 185
1 5 195
1 5 205
DB Bench 4 12 45
LTE 4 12 65
Fly 4 12 30
TPD 4 12 50
BBC 10 DS
 Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 5 5RM Squat 5RM 285 332.4525
Bench 5 6 185 120s Bench 5RM 215 250.7975
Dips BW Front Squat Reps 4 266.302
APU 1 6 -140 Press Reps 3 153.986
3 4 -140
Spoto 1 2 185
1 2 195
1 2 205
1 2 215
DB Bench 3 12 50
LTE 3 12 75
Fly 3 12 35
OTE 3 12 50
BBC 10 DS
 Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 8 8RM FS 1 4 165
Squat 8 5 225 75s 1 4 185
Dips 9,8,6,6,4,2
BW 1 4 205

Week 7 ACU 1
3
10
8
-130
-130 Press
1
1
4
4
225
100
Zercher 1 8 145 1 4 115
1 8 155 1 4 130
1 8 165 Deadlift 12 1 275 45s
WL 5 10 60 Pendlay 1 10 165
LP 5 10 495 3 8 165
HT 5 10 160 RDL 1 8 215
HC 10 DS 1 8 225
1 8 235
BTNP 1 8 95
1 8 105
1 5 115
DBR 5 10 65
DB Press 5 10 40
FP 5 10 60
LR 5 10 20

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 5 5RM FS 1 3 180
Squat 8 4 250 105s 1 3 200
Dips 10,8,8,4,2BW 1 2 220
ACU 1 8 -110 1 2 240

Week 8 HBPS 3
1
6
5
-110
195
Press 1
1
2
2
105
125
1 5 205 1 2 140
1 5 215 Deadlift 1 3 255
WL 4 10 80 1 3 300
LP 4 10 545 1 3 340
GM 4 10 115 Pendlay 1 8 175
HC 10 DS 3 6 175
Sumo 1 5 255
1 5 265
1 5 275
ZPress 1 5 95
1 5 105

1 3 115

DBR 4 10 70

DB Press 4 10 40
 FP 4 10 70

LR 4 10 25

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight Rest
Bench 3 3RM FS 1 4 195
Squat 8 3 275 135s 1 3 215
Dips 12,4,2 BW 1 2 235

Week 9 ACU 1
3
6
4
-95
-95 Press
1
1
1
4
255
115
AS 1 2 195 1 2 130
1 2 205 1 1 150
1 2 215 Deadlift 2 385
WL 3 10 90 Pendlay 1 6 185
LP 3 10 585 3 4 185
GM 3 10 125 RP 1 2 345
HC 10 DS 1 2 355
1 2 365
PP 1 2 115
1 2 125
1 2 135
DBR 3 10 75
DB Press 3 10 45
FP 3 10 80
LR 3 10 25
 Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 8 8RM Squat 8RM 265 335.596
Bench 4 8 160 75s Bench 8RM 200 253.28
Dips 5,3,3,2 BW
APU 1 10 -165
3 8 -165
Incline 1 8 125
1 8 135
1 6 145
DB Bench 5 10 50
LTE 5 10 75
Fly 5 10 30
OTE 5 10 55
BBC 10 DS

Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 5 5RM Squat 5RM 305 355.7825
Bench 4 6 180 105s Bench 5RM 220 256.63
Dips 4,3 BW Deadlift 9 441.898
APU 1 8 -140
3 6 -140
CGBP 1 5 215
1 5 225
1 5 235
DB Bench 4 10 55
LTE 4 10 75
Fly 4 10 30
OTE 4 10 60
BBC 10 DS
 Friday
Exercise Sets Reps Weight Rest Input Projected Max
Squat 3 3RM Squat 3RM 335 368.4665
Bench 4 5 195 135s Bench 3RM 235 258.4765
Dips LOL BW Front Squat Reps 4 288.966
APU 1 6 -115 Press Reps 1 154.995
3 4 -115
Spoto 1 2 215
1 2 225
1 2 235
DB Bench 3 10 60
LTE 3 10 85
Fly 3 10 35
OTE 3 10 65
BBC 10 DS
 Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight
Bench 5 5RM FS 1 3 180
Squat 5 5 240 90s 1 3 205
Dips 12,5,4,3,1 BW 1 3 235
Week 10 ACU 1
3
10
8
-125
-125
Press 1
1
3
3
105
125
WL 5 8 100 1 3 140
LP 5 8 635 Deadlift 9 1 300
GM 5 8 135 Pendlay 1 10 175
HC 10 DS 3 8 175
DBR 5 8 80
DB Press 5 8 50
FP 5 8 90
LR 5 8 25

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight
Bench 3 3RM FS 1 2 195
Squat 5 4 265 120s 1 2 220
Dips 12,5,4,4,3,2 BW 1 2 250
ACU 1 8 -105 Press 1 2 115
Week 11 WL 3
4
6
8
-105
110
1
1
2
2
130
150
LP 4 8 645 Deadlift 1 5 275
GM 4 8 145 1 3 320
HC 10 DS 1 1 360
Pendlay 1 8 185
3 6 185
DBR 4 8 85
DB Press 4 8 55
FP 4 8 90
LR 4 8 30

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight
Bench 2 2RM FS 1 3 205
Squat 5 3 295 150s 1 2 235
Dips 9,3 BW 1 1 260
Week 12 ACU 1
3
6
4
-90
-90
Press 1
1
3
2
125
140
WL 3 8 120 1 1 155
LP 3 8 675 Deadlift 1 405
GM 3 8 155 Pendlay 1 6 195

HC 10 DS 3 4 195
DBR 3 8 90
 DB Press 3 8 55

FP 3 8 90
LR 3 8 30

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight
Bench 3 5 170 FS 3 3 195
Week 13 Squat
Dips
5 3 240
BW
Press
Deadlift
3
3
3
3
115
300
ACU 1 4 -75 Pendlay 1 4 215
3 2 -75 3 2 215
WL 3 6 50 DBR 3 6 45
LP 3 6 225 DB Press 3 6 15

GM 3 6 45 FP 3 6 40
HC 10 DS LR 3 6 10

Monday Wednesday
Exercise Sets Reps Weight Rest Exercise Sets Reps Weight

Week 14 Bench
FS
1 New 1RM
1 New 1RM
265
305
Deadlift 1 New 1RM
esday Friday
Rest Exercise Sets Reps Weight Rest Input Projected Max
Squat 5 5RM Squat 5RM 315 367.4475
Bench 3 5 170 90s Bench 5RM 225 262.4625
Dips 6,3 BW
APU 1 10 -150
3 8 -150
DB Bench 5 8 65
60s LTE 5 8 85
Fly 5 8 35
OTE 5 8 65
BBC 10 DS

esday Friday
Rest Exercise Sets Reps Weight Rest Input Projected Max
Squat 3 3RM Squat 3RM 340 373.966
Bench 3 4 190 120s Bench 3RM 240 263.976
Dips 5,3,4,3,2 BW Deadlift 5 419.94
APU 1 8 -130
3 6 -130
DB Bench 4 8 70
LTE 4 8 90
Fly 4 8 35
OTE 4 8 65
BBC 10 DS

esday Friday
Rest Exercise Sets Reps Weight Rest Input Projected Max
Squat 2 2RM Squat 2RM 350 373.31
Bench 3 3 210 150s Bench 2RM 250 266.65
Dips BW Front Squat Reps 3 285.974
APU 1 6 -105 Press Reps 2 165.323
3 4 -105
DB Bench 3 8 75
LTE 3 8 115
Fly 3 8

OTE 3 8
BBC 10 DS
esday Friday
Rest Exercise Sets Reps Weight Rest
Squat WO 10s 455
Bench 3 5 170
Dips BW
APU 1 4
3 2
DB Bench 3 6
LTE 3 6

Fly 3 6
OTE 3 6
BBC 10 DS

esday Friday
Rest Exercise Sets Reps Weight Rest
425 Press 1 New 1RM 160
Squat 1 New 1RM 405