SQUAT

WK
1
2
3

5
80
80
80

4
95
95
95

3
110
110
110

BENCH PRESS
WK
1
2
3

5
60
60
60

4
65
65
65

3
75
75
75

DEADLIFT
WK
1
2
3

5
95
95
95

4
110
110
110

CLEAN/PUSH PRESS
WK
1
2
3

5
35
35
35

4
40
40
40

3
125
125
125

TRAINING CYCLE phase 1

SQUAT GOAL
185
back off
WORKING WEIGHT
160
2
1
1
1
SET/REP
120
125
135
140
3x2
120
125
135
145
3x2
120
125
135
150
3x2
BENCH GOAL
130
back off
WORKING WEIGHT
115
2
1
1
1
SET/REP
85
90
95
100
3x2
85
90
95
105
3x2
85
90
95
110
3x2
DEAD GOAL
220
back off
WORKING WEIGHT
190
2
1
1
1
SET/REP
140
150
155
165
3x2
140
150
155
175
3x2
140
150
155
180
3x2

CPP GOAL
WORKING WEIGHT
3
2
1
45
50
55
45
50
55
45
50
55

1
55
55
55

80
70
1
60
60
65

kg
130
135
140

kg
90
95
100

kg
155
165
170

back off
SET/REP
3x2
3x2
3x2

kg
50
50
55

pause squat
SET/REP
2x5
2x5
2x3

kg
100
110
120

AMAP
SET/REP
1xmax
1xmax
1xmax

kg
75
85
90

back off
SET/REP
3x3
3x3
2x3

kg
135
145
155

AMAP
SET/REP
1xmax
1xmax
1xmax

kg
45
50
55

REP RECORD
85
90
95

SQUAT
WK
1
2
3

5
90
90
90

4
105
105
105

3
120
120
120

BENCH PRESS
WK
1
2
3

5
65
65
65

4
70
70
70

3
85
85
85

DEADLIFT
WK
1
2
3

5
105
105
105

4
115
115
115

CLEAN/PUSH PRESS
WK
1
2
3

5
40
40
40

4
40
40
40

3
135
135
135

TRAINING CYCLE phase 2

SQUAT GOAL
185
back off
WORKING WEIGHT
175
2
1
1
1
SET/REP
135
140
150
155
3x2
135
140
150
160
3x2
135
140
150
165
3x2
BENCH GOAL
130
back off
WORKING WEIGHT
125
2
1
1
1
SET/REP
90
95
100
110
3x2
90
100
105
115
3x2
90
100
105
120
3x2
DEAD GOAL
220
back off
WORKING WEIGHT
205
2
1
1
1
SET/REP
150
160
170
180
3x2
150
160
170
185
3x2
150
160
170
195
3x2

CPP GOAL
WORKING WEIGHT
3
2
1
50
55
60
50
55
60
50
55
60

1
60
60
60

80
75
1
65
65
65

kg
145
150
155

kg
100
105
110

kg
170
175
185

back off
SET/REP
3x2
3x2
3x2

kg
55
55
55

pause squat
SET/REP
3x3
2x3
1x3

kg
110
120
130

AMAP
SET/REP
1xmax
1xmax
1xmax

kg
85
90
95

back off
SET/REP
2x3
2x3
1x3

kg
145
155
165

AMAP
SET/REP
1xmax
1xmax
1xmax

kg
45
55
60

REP RECORD
90
95
100

SQUAT
WK
1
2
3

5
95
95
95

4
110
110
110

3
130
130
130

BENCH PRESS
WK
1
2
3

5
65
65
65

4
75
75
75

3
85
85
85

DEADLIFT
WK
1
2
3

5
110
110
110

4
125
125
125

CLEAN/PUSH PRESS
WK
1
2
3

5
40
40
40

4
45
45
45

3
145
145
145

TRAINING CYCLE phase 2

SQUAT GOAL
185
back off
WORKING WEIGHT
185
2
1
1
1
SET/REP
140
145
155
165
3x2
140
145
155
170
3x2
140
145
155
175
3x2
BENCH GOAL
130
back off
WORKING WEIGHT
130
2
1
1
1
SET/REP
95
100
105
115
3x2
95
100
110
120
3x2
95
105
110
125
3x2
DEAD GOAL
220
back off
WORKING WEIGHT
220
2
1
1
1
SET/REP
165
175
180
190
3x2
165
175
180
200
3x2
165
175
180
210
3x2

CPP GOAL
WORKING WEIGHT
3
2
1
50
60
65
50
60
65
50
60
65

1
65
65
65

80
80
1
70
70
75

kg
155
160
165

kg
105
110
115

kg
180
190
200

back off
SET/REP
3x2
3x2
3x2

kg
60
60
65

pause squat
SET/REP
1x5
1x5
1x3

kg
120
125
135

AMAP
SET/REP
1xmax
1xmax
1xmax

kg
85
95
100

back off
SET/REP
1x3
1x3
1x3

kg
180
190
195

AMAP
SET/REP
1xmax
1xmax
1xmax

kg
50
60
60

REP RECORD
100
105
110

SQUAT
WK
1
2
3
4
5
6
7

5
90
90
90
90
90
90
90

4
105
105
105
105
105
105
105

3
125
125
125
125
125
125
125

BENCH PRESS
WK
1
2
3
4
5
6
7

5
65
65
65
65
65
65
65

4
75
75
75
75
75
75
75

3
85
85
85
85
85
85
85

DEADLIFT
WK
1
2
3
4
5
6
7

5
110
110
110
110
110
110
110

4
120
120
120
120
120
120
120

3
145
145
145
145
145
145
145

short TRAINING CYCLE

SQUAT GOAL
180
back off
WORKING WEIGHT
180
2
1
1
1
SET/REP
135
135
145
150
3x2
135
145
150
155
3x2
135
150
155
160
3x2
135
155
160
165
3x2
135
160
165
170
3x2
135
3x3
135
165
170
180
BENCH GOAL
130
back off
WORKING WEIGHT
130
2
1
1
1
SET/REP
95
100
100
105
3x2
95
100
105
110
3x2
95
105
110
115
3x2
95
110
115
120
3x2
95
115
120
125
3x2
95
3x3
95
120
125
130
DEAD GOAL
215
back off
WORKING WEIGHT
215
2
1
1
1
SET/REP
160
165
170
175
3x2
160
170
175
185
3x2
160
175
185
190
3x2
160
185
190
195
3x2
160
190
195
205
3x2
160
3x3
160
195
205
215

kg
140
145
150
155
160
130

kg
95
100
105
110
115
90

kg
165
175
180
185
195
155

pause squat
SET/REP
2x5
2x5
2x3
2x3
2x3

kg
110
120
130
135
145

AMAP
SET/REP
1xmax
1xmax
1xmax
1xmax
1xmax

kg
80
85
95
100
105

back off
SET/REP
3x3
3x3
2x3
2x3
1x3

kg
140
155
165
175
195

powerbuilding TRAINING CYCLE

SQUAT
WK
1
2
3

5
60
60
60

4
75
75
75

3
90
90
90

150
1
125
125
125

3
70
70
70

MAX
2
90
90
90

120
1
105
105
105
160
1
140

SET/REP
1xmax

kg
120

140
140

1xmax
1xmax

120
120

BENCH PRESS
WK
1
2
3

5
50
50
50

4
60
60
60

AMAP

MAX
2
115
115
115

DEADLIFT
WK
1

5
65

4
80

3
95

MAX
2
120

2
3

65
65

80
80

95
95

120
120

SET/REP
1xmax
1xmax
1xmax

kg
110
110
110

REP RECORD

AMAP
SET/REP
1xmax
1xmax
1xmax

kg
95
95
95

REP RECORD

AMAP
REP RECORD

G CYCLE
50% reps of AMAP
SET/REP
1xmax
1xmax
1xmax

kg
110
110
110

REP RECORD

50% reps of AMAP

SET/REP
1xmax
1xmax
1xmax

kg
95
95
95

REP RECORD

50% reps of AMAP

SET/REP
1xmax

kg
120

1xmax
1xmax

120
120

REP RECORD

ASSISTANCE SPLIT

SQUAT
SET

REP

EX 1 BULGARIAN SQUAT

10/20

EX 2

LEG CURL

10

EX 3

SIDE RAISE

15

EX 4

CALF

10

WK1

WK2

WK3

WK4

WK1

WK2

WK3

WK4

WK1

WK2

WK3

WK4

BENCH PRESS
SET

REP

EX 1

PULL UP

EX 2

DB INCL BENCH

15

EX 3

CURL

15

EX 4

PUSH DOWN

15

SET

REP

KROC ROWS

1xmax

20/30

EX 2

SHRUGS

3/20

EX 3

HYPEREXTENSION

10/15

EX 4

ABS

10/15

DEADLIFT
EX 1

PLIT

WK5

WK6

WK7

WK8

WK5

WK6

WK7

WK8

WK5

WK6

WK7

WK8