STRONG-15

Squat Goal
Bench Goal
Deadlift Goal
Phase 1

YOU ONLY NEED TO PLUG IN YOUR GOALS FOR THE CYCLE BELOW. THAT'S IT.
180
135
205

Squat Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

153
5
76.5
76.5
76.5

4
88.74
88.74
88.74

Bench Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

114.75
5
57.375
57.375
57.375

4
66.555
66.555
66.555

Deadlift Cycle
Phase 1 working weight
reps
week 1
week 2
week 3

174.25
5
69.7
87.125
87.125

4
3
2
1
1
1
87.125 104.55 121.975
139.4 148.1125 153.34
104.55 121.975
139.4 148.1125 153.34 156.825
104.55 121.975
139.4 153.34 156.825 162.0525

3
104.04
10404
104.04

2
114.75
114.75
11475

3
2
78.03 86.0625
7803 86.0625
78.03 8606.25

1
119.34
122.4
134.64

1
126.99
134.64
137.7

1
134.64
137.7
142.29

1
1
1
89.505 95.2425 100.98
91.8 100.98 103.275
100.98 103.275 106.7175

PHASE 2
Squat Cycle
Phase 2 working weight
reps
week 1
week 2
week 3

167.4
5
83.7
83.7
83.7

Bench Cycle
Phase 2 working weight
reps
week 1
week 2
week 3

125.55
5
62.775
62.775
62.775

4
72.819
72.819
72.819

Deadlift Cycle
Phase 2 working weight
reps

190.65
5

4
3
97.092 113.832
97.092 11383.2
97.092 113.832

2
1
1 1x1
125.55 130.572 138.942 147.312
125.55 133.92 147.312 150.66
12555 147.312 150.66 155.682

3
2
1
1 1x1
85.374 94.1625 97.929 104.2065 110.484
8537.4 94.1625 100.44 110.484 112.995
85.374 9416.25 110.484 112.995 116.7615

week 1
week 2
week 3

76.26
95.325
95.325

95.325 114.39 133.455 152.52 162.0525 167.772

114.39 133.455 152.52 162.0525 167.772 171.585
114.39 133.455 152.52 167.772 171.585 177.3045

PHASE 3
Squat Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

180
5
90
90
90

4
104.4
104.4
104.4

3
122.4
12240
122.4

2
135
135
13500

1
140.4
144
158.4

1
149.4
158.4
162

1
158.4
162
167.4

Bench Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

135
5
67.5
67.5
67.5

4
78.3
78.3
78.3

3
91.8
9180
91.8

2
101.25
101.25
10125

1
105.3
108
118.8

1
112.05
118.8
121.5

1
118.8
121.5
125.55

Deadlift Cycle
Phase 3 working weight
reps
week 1
week 2
week 3

205
5
82
102.5
102.5

4
102.5
123
123

3
123
143.5
143.5

2
143.5
164
164

1
164
174.25
180.4

1
174.25
180.4
184.5

1
180.4
184.5
190.65

CYCLE BELOW. THAT'S IT.

Pause Squats
99.45 2x5
107.1 2x5
114.75 2x3

1xAMAP
80.325
86.0625
91.8

Back Off Sets

121.975 3x3
130.6875 3x3
139.4 2x3

Pause Squats
108.81 3x3
117.18 2x3
125.55 1x3

1xAMAP
87.885
94.1625
100.44

Back Off Sets

133.455 2x3
142.9875 2x3
152.52 1x3

Pause Squats
117 1x5
126 1x5
135 1x3

1xAMAP
94.5
101.25
108

Back Off Sets

143.5 1x3
153.75 1x3
164 1x3

Upperbody Movement
5
4
3
2
1

475
190
237.5
285
356.25
403.75
365.75

Lower Body Movement

5
4
3
2
1
AMAP

710
284
355
426
532.5
603.5
518.3

AMAP

Squat Goal
week 1
week 2
week 3
week 4
week 5
Bench Goal
week 1
week 2
week 3
week 4
week 5
Deadlift Goal
week 1
week 2
week 3
week 4
week 5

225
1
168.75
175.5
186.75
191.25
198
465
1
348.75
362.7
385.95
395.25
409.2
285
1
213.75
222.3
236.55
242.25
250.8

Pause Squat
1
175.5
186.75
191.25
198
202.5

1
186.75
191.25
198
202.5
209.25

135 2x3
146.25 2x3
157.5 2x3
168.75 2x3
180 2x3
Back Off Set

1
362.7
385.95
395.25
409.2
418.5

1
385.95
395.25
409.2
418.5
432.45

279 1xAMAP
302.25 1xAMAP
325.5 1xAMAP
348.75 1xAMAP
372 1xAMAP
Back Off Sets

1
222.3
236.55
242.25
250.8
256.5

1
236.55
242.25
250.8
256.5
270.75

171 3x3
185.25 3x3
199.5 2x3
213.75 2x3
228 1x3