8 Week Periodization Routine

Enter 1RM Smallest increment 5

Squat 240
Bench 110
Deadlift 230
Monday Squat Wednesday Bench Friday Deadlift
Week 1 3x10 155 Week 1 3x10 70 Week 1 3x10 150
Pause Squat 5x3 110 Speed bench 5x3 50 Clean Pull 5x3 100
Week 2 3x8 170 Week 2 3x8 75 Week 2 3x8 160
Pause Squat 5x3 120 Speed bench 5x3 55 Clean Pull 5x3 105
Week 3 3x6 180 Week 3 3x6 85 Week 3 3x6 175
Pause Squat 5x3 125 Speed Bench 5x3 60 Clean Pull 5x3 115
Week 4 3x4 190 Week 4 3x4 90 Week 4 3x4 185
Pause Squat 5x3 135 Speed bench 5x3 65 Clean Pull 5x3 130
Week 5 3x3 205 Week 5 3x3 95 Week 5 3x3 195
Pause Squat 5x3 145 Speed bench 5x3 65 Clean Pull 5x3 125
Week 6 3x2 215 Week 6 3x2 100 Week 6 3x2 205
Pause Squat 5x3 150 Speed bench 5x3 70 Clean Pull 5x3 135
Week 7 3x1 230 Week 7 3x1 105 Week 7 3x1 220
Pause Squat 5x3 160 Speed bench 5x3 75 Clean Pull 5x3 145
Week 8 1RM 240 Week 8 1RM 110 Week 8 1RM 230
Pause Squat 5x3 170 Speed bench 5x3 75 Clean Pull 5x3 150
Assistant work for each day:
Romanian DL or SLDL 3x6-8 Standing barbell shoulder Pull-ups (or lat pulldowns)
Calf raises 3x8-10 press 3x6-8 3x6-8 or as many as you can
Lower back of choice 3x8-10 Triceps choice 3x8-10 Row of choice 3x6-8
Abs work 3x8-10 Biceps of choice 3x8-10
* Clean pull is from floor to
shrug on toes
8 Week Periodization Routine
3x6-8 or as many as you can