1RM Training

Squat 140
145
Bench 100
100
Deadlift 180
180

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Exercise
Low Bar Squat
Low Bar Squat
Split Squats
Chin-up
Curl

Monday
Sets
Reps
3
5
3
8
3
10
4
5
3
10

Tuesday

Exercise
Deadlift
Front Squat
Shrug
Dumbbell Row

Monday
Sets
Reps
5
3
5
5
5
10
4
10

Exercise
Deadlift
Front Squat
Shrug
Dumbbell Row
Rear Delt Fly

Monday
Sets
Reps
5
3
3
8
5
10
4
5
3
10

%
95
45
-

Weight
170
65
22.5
27.5
2.5

Exercise
Bench
Bench
OHP
Dips
Dumbbell Pullover
Facepull

Exercise
Deadlift
Front Squat
Shrug

Monday
Sets
Reps
3
5
7
5
5
10

%
97.5
55
-

Weight
175
80
22.5

Exercise
Bench
Bench
OHP

%
85
65
-

Weight
122.5
95
35
10
25

Exercise
Bench
Bench
OHP
Dips
Dumbbell Pullover
Facepull

Tuesday
%
90
55
-

Weight
160
80
22.5
25

Exercise
Bench
Bench
OHP
Dips
Dumbbell Pullover
Facepull
Rear Delt Fly

Tuesday

Tuesday

WEEK 4

WEEK 5

Dumbbell Row
Rear Delt Fly

Exercise
Deadlift
Front Squat
Shrug
Dumbbell Row
Rear Delt Fly

4
3

5
10

Monday
Sets
Reps
3
5
7
5
5
10
4
5
3
10

27.5
2.5

Dips
Dumbbell Pullover
Facepull

%
100
55
-

Weight
180
80
22.5
27.5
2.5

Exercise
Bench
Bench
OHP
Dips
Dumbbell Pullover
Facepull

Tuesday

Tuesday
Sets
Reps
3
5
3
8
3
10
5
10
3
12
3
15

Tuesday
Sets
Reps
3
5
5
5
3
10
5
10
3
12
3
15
3
10

Tuesday
Sets
Reps
3
5
3
8
3
10
5
10
3
12
3
15

Tuesday
Sets
Reps
3
5
3
8
3
10

%
85
65
-

%
87.5
67.5
-

%
90
65
-

%
92.5
65
-

Exercise
Deadlift
Front Squat
Shrug
Dumbbell Row
Rear Delt Fly

Wednesday
Sets
Reps
3
5
3
8
5
10
4
5
3
10

%
85
40
-

Exercise
Low Bar Squat
Low Bar Squat
Good Morning
Ez-Bar Curl
Hammer Curl
Calf Raises

Wednesday
Sets
Reps
3
5
3
8
2
5
5
12
4
10
3
40

%
87.5
70
-

Weight
90
65
25
BW
Band

Exercise
Low Bar Squat
Low Bar Squat
Split Squats
Chin-up
Curl

Wednesday
Sets
Reps
3
5
3
8
3
10
4
5
3
10

%
90
75
-

Weight
92.5
65
25

Exercise
Low Bar Squat
Low Bar Squat
Split Squats

Wednesday
Sets
Reps
3
5
3
8
3
10

%
92.5
65
-

Weight
85
65
25
BW
Band

Weight
87.5
67.5
25
BW
Band
2.5

5
3
3

10
12
15

Tuesday
Sets
Reps
3
5
3
8
3
10
5
10
3
12
3
15

%
95
65
-

BW
Band

Weight
95
65
25
BW
Band

Chin-up
Curl

Exercise
Low Bar Squat
Low Bar Squat
Split Squats
Chin-up
Curl

4
3

5
10

Wednesday
Sets
Reps
3
5
3
8
3
10
4
5
3
10

%
95
85
-

Weight
152.5
60
22.5
27.5
2.5

Weight
127.5
102.5
60
25
20
25

Weight
130
110
35
10
25

Weight
135
95
35

Exercise
Bench

Incline Bench
CG Bench
Dumbbell Pullover
45 Row
Lateral Raise

Exercise
Bench

Incline Bench
CG Bench
Dumbbell Pullover
45 Row
Lateral Raise

Exercise
Bench

Incline Bench
CG Bench
Dumbbell Pullover
45 Row
Lateral Raise

Exercise
Bench

Thursday
Sets
Reps
1
3
2
2
5+
1
5
5
4
12
3
12
3
10
3
12
Thursday
Sets
Reps
1
3
2
2
5+
1
5
5
4
12
3
12
3
10
3
12

Frida
%
90
92.5
95
62.5
50
-

Weight
90
92.5
95
62.5
50
12.5
40
2.5

Exercise
Squat

Paused Squat
Leg Curl
Leg Extension
Chin-up
Curl

Frida
%
92.5
95
97.5
62.5
50
-

Weight
92.5
95
97.5
62.5
50
12.5
40
2.5

Thursday
Sets
Reps
1
3
2
2
5+
1
5
5
4
12
3
12
3
10
3
12

%
95
97.5
100
62.5
50
-

Weight
95
97.5
100
62.5
50
12.5
40
2.5

Thursday
Sets
Reps
1
3
2
2
5+
1

%
97.5
100
102.5

Weight
97.5
100
102.5

Exercise
Squat

Paused Squat
Leg Curl
Leg Extension
Chin-up
Curl

Frida
Exercise
Squat

Paused Squat
Leg Curl
Leg Extension
Chin-up
Curl

Frida
Exercise
Squat

10
25

Incline Bench
CG Bench
Dumbbell Pullover
45 Row
Lateral Raise

Weight
137.5
122.5
35
10
25

Exercise
Bench

Incline Bench
CG Bench
Dumbbell Pullover
45 Row
Lateral Raise

5
4
3
3
3

5
12
12
10
12

Thursday
Sets
Reps
1
3
2
2
5+
1
5
5
4
12
3
12
3
10
3
12

62.5
50
-

62.5
50
12.5
40
2.5

Paused Squat
Leg Curl
Leg Extension
Chin-up
Curl

%
100
102.5
105
62.5
50
-

Weight
100
102.5
105
62.5
50
12.5
40
2.5

Exercise
Squat

Frida

Paused Squat
Leg Curl
Leg Extension
Chin-up
Curl

Friday
Sets
Reps
1
3
2
2
5+
1
3
3
4
12
4
12
4
5
3
10

%
87.5
90
92.5
80
-

Weight
127.5
130
135
115
?
?
10
25

Friday
Sets
Reps
1
3
2
2
5+
1
3
3
4
12
4
12
4
5
3
10

%
90
92.5
95
80
-

Weight
130
135
137.5
115
?
?
10
25

Friday
Sets
Reps
1
3
2
2
5+
1
3
3
4
12
4
12
4
5
3
10

%
92.5
95
97.5
80
-

Weight
135
137.5
142.5
115
?
?
10
25

Friday
Sets
Reps
1
3
2
2
5+
1

%
95
97.5
100

Weight
137.5
142.5
145

3
4
4
4
3

3
12
12
5
10

Friday
Sets
Reps
1
3
2
2
5+
1
3
3
4
12
4
12
4
5
3
10

80
-

115
?
?
10
25

%
97.5
100
102.5
80
-

Weight
142.5
145
147.5
115
?
?
10
25

Squat
Bench
Deadlift

TRM
160
100
200

1RM
170
100
212.5

OHP
Front Squat
Pendlay Row

50
105
75

Exercise
Low Bar Squat
High Bar Squat
WEEK 1

Leg Extensions
Leg Curls
Chin ups
Ez-Bar Curl
Hammer Curls

Exercise
Low Bar Squat
High Bar Squat
WEEK 2

Leg Extensions
Leg Curls
Chin ups
Ez-Bar Curl
Hammer Curls

Exercise
Low Bar Squat

WEEK 3

Volume Squat
Sets
Reps
3
5
3
8
4
4
4
3
3

12
12
5
10
10

Volume Squat
Sets
Reps
3
5
5
5
4
4
4
3
3

12
12
5
10
10

Volume Squat
Sets
Reps
3
5

%
85
55

Weight
135
87.5

10

%
87.5
70

Weight
137.5
112.5

12.5

%
90

Weight
140

WEEK 3

High Bar Squat

75

120

Leg Extensions
Leg Curls
Chin ups
Ez-Bar Curl
Hammer Curls

4
4
4
3
3

12
12
5
10
10

15

%
92.5
80

Weight
142.5
127.5

%
95
80

Weight
145
127.5

Exercise
Low Bar Squat
High Bar Squat
WEEK 4

Leg Extensions
Leg Curls
Chin ups
Ez-Bar Curl
Hammer Curls

Exercise
Low Bar Squat
Low Bar Squat
WEEK 5

Leg Extensions
Leg Curls
Chin ups
Ez-Bar Curl
Hammer Curls

Volume Squat
Sets
Reps
3
5
7
5
4
4
4
3
3

12
12
5
10
10

Volume Squat
Sets
Reps
3
5
7
5
4
4
4
3
3

12
12
5
10
10

Exercise
Low Bar Squat
Low Bar Squat
WEEK 6

Leg Extensions
Leg Curls
Chin ups
Ez-Bar Curl
Hammer Curls

Volume Squat
Sets
Reps
3
5
7
5
4
4
4
3
3

12
12
5
10
10

%
97.5
80

Weight
147.5
127.5

Week
Week
Week
Week
Week
Week
Week

Exercise
Bench
Bench
Incline DB Press
DB Shoulder Press
French Press
Rear Delt Fly
Lateral Raise

Exercise
Bench
Bench
Incline DB Press
DB Shoulder Press
French Press
Rear Delt Fly
Lateral Raise

Exercise
Bench

1
2
3
4
5
6
7

Start
20-Apr
27-Apr
4-May
11-May
18-May
25-May
1-Jun

Volume Bench
Sets
Reps
3
5
3
8
5
5
3
4
4

Rest

%
80
65

Weight
80
65

%
82.5
70

Weight
82.5
70

%
85

Weight
85

10
10
12
12
12

Volume Bench
Sets
Reps
3
5
5
5
5
5
3
4
4

End
26-Apr
3-May
10-May
17-May
24-May
31-May
7-Jun

10
10
12
12
12

Volume Bench
Sets
Reps
3
5

Bench

Incline DB Press
DB Shoulder Press
French Press
Rear Delt Fly
Lateral Raise

5
5
3
4
4

10
10
12
12
12

Exercise
Bench
Bench
Incline DB Press
DB Shoulder Press
French Press
Rear Delt Fly
Lateral Raise

Exercise
Bench
Bench
Incline DB Press
DB Shoulder Press
French Press
Rear Delt Fly
Lateral Raise

Volume Bench
Sets
Reps
3
5
7
5
5
5
3
4
4

75

%
87.5
80

Weight
87.5
80

%
90
80

Weight
90
80

10
10
12
12
12

Volume Bench
Sets
Reps
3
5
7
5
5
5
3
4
4

75

10
10
12
12
12

Exercise
Bench
Bench
Incline DB Press
DB Shoulder Press
French Press
Rear Delt Fly
Lateral Raise

Volume Bench
Sets
Reps
3
5
7
5
5
5
3
4
4

10
10
12
12
12

%
92.5
80

Weight
92.5
80

Exercise
Deadlift

Front Squat
Pendlay Row
Dumbbell Row
Dumbbell Shrug

Exercise
Deadlift

Front Squat
Pendlay Row
Dumbbell Row
Dumbbell Shrug

Exercise
Deadlift

Deadlift
Sets
Reps
1
1
1
2
2
3
2
8
3
3
5
5

8
8
10
10

Deadlift
Sets
Reps
1
1
1
2
2
3
2
8
5
3
5
5

5
5
10
10

Deadlift
Sets
Reps
1
1

%
92.5
87.5
82.5
50
70
70

%
95
90
85
52.5
80
72.5

%
97.5

Weight
185
175
165
100
72.5
52.5

Weight
190
180
170
105
85
55

Weight
195

Exercise
Bench

OHP
OHP
CG Bench
Rear Delt Fly
Lateral Raise

Exercise
Bench

OHP
OHP
CG Bench
Rear Delt Fly
Lateral Raise

Exercise
Bench

Heavy Bench
Sets
1
2
3
3
3
4
4
4

Heavy Bench
Sets
1
2
3
3
3
4
4
4

Heavy Bench
Sets
1

1
2
2
Front Squat
Pendlay Row
Dumbbell Row
Dumbbell Shrug

Exercise
Deadlift

Front Squat
Pendlay Row
Dumbbell Row
Dumbbell Shrug

Exercise
Deadlift

Front Squat
Pendlay Row
Dumbbell Row
Dumbbell Shrug

3
3
5
5

2
3
8
8
5
10
10

Deadlift
Sets
Reps
1
1
1
2
2
3
2
8
7
3
5
5

5
5
10
10

Deadlift
Sets
Reps
1
1
1
2
2
3
2
8
7
3
5
5

5
5
10
10

92.5
87.5
55
75
75

%
100
95
90
57.5
85
77.5

185
175
110
80
57.5

Weight
200
190
180
115
90
57.5

%
102.5
97.5
92.5
60

Weight
205
195
185
120

85
80

90
60

2
3
OHP
OHP
CG Bench
Rear Delt Fly
Lateral Raise

Exercise
Bench

OHP
OHP
CG Bench
Rear Delt Fly
Lateral Raise

Exercise
Bench

OHP
OHP
CG Bench
Rear Delt Fly
Lateral Raise

3
3
4
4
4

Heavy Bench
Sets
1
2
3
3
3
4
4
4

Heavy Bench
Sets
1
2
3
3
3
4
4
4

Exercise
Deadlift

Front Squat
Pendlay Row
Dumbbell Row
Dumbbell Shrug

Deadlift
Sets
Reps
1
1
1
2
2
3
2
8
7
3
5
5

5
5
10
10

%
105
100
95
62.5
85
82.5

Weight
210
200
190
125
90
62.5

Exercise
Bench

OHP
OHP
CG Bench
Rear Delt Fly
Lateral Raise

Heavy Bench
Sets
1
2
3
3
3
4
4
4

Heavy Bench
Reps
1
2
3
5
8
12
12
12

Heavy Bench
Reps
1
2
3
5
8
12
12
12

Heavy Bench
Reps
1

%
92.5
87.5
85

Weight
92.5
87.5
85

75
60
40

37.5
30
40

Exercise
Squat

Paused Squat
Split Squats
SLDL
Chin-ups
Ez-Bar Curls

%
95
90
87.5

Weight
95
90
87.5

Exercise
Squat

77.5
62.5
42.5

40
32.5
42.5

Paused Squat
Split Squats
SLDL
Chin-ups
Ez-Bar Curls

%
97.5

Weight
97.5

Exercise
Squat

Heavy Squat
Sets
Reps
5
1
3
2
1
3
3
3
3
4
5

3
10
8
5
10

Heavy Squat
Sets
Reps
5
1
3
2
1
3
4
3
3
4
5

2
10
8
5
10

Heavy Squat
Sets
Reps
5
1

%
92.5
90
87.5
80
40
-

%
95
92.5
90
82.5
42.5
-

%
97.5

2
3

92.5
90

92.5
90

5
8
12
12
12

80
65
45

40
32.5
45

Heavy Bench
Reps
1
2
3
5
8
12
12
12

%
100
95
92.5

Weight
100
95
92.5

Exercise
Squat

82.5
67.5
47.5

42.5
35
47.5

Paused Squat
Split Squats
SLDL
Chin-ups
Ez-Bar Curls

Heavy Bench
Reps
%
1
102.5
2
97.5
3
95
5
8
12
12
12

Paused Squat
Split Squats
SLDL
Chin-ups
Ez-Bar Curls

85
70
50

Weight
102.5
97.5
95

Exercise
Squat

42.5
35
50

Paused Squat
Split Squats
SLDL
Chin-ups
Ez-Bar Curls

3
1

2
3

95
92.5

3
3
3
4
5

1
10
8
5
10

87.5

Heavy Squat
Sets
Reps
5
1
3
2
1
3
5
3
3
4
5

3
10
8
5
10

Heavy Squat
Sets
Reps
5
1
3
2
1
3
3
3
3
4
5

3
10
8
5
10

45
-

%
100
97.5
95
80
47.5

%
102.5
100
97.5
85
50

Heavy Bench
Reps
1
2
3
5
8
12
12
12

%
105
100
97.5

Weight
105
100
97.5

Exercise
Squat

87.5
72.5
52.5

45
37.5
52.5

Paused Squat
Split Squats
SLDL
Chin-ups
Ez-Bar Curls

Heavy Squat
Sets
Reps
5
1
3
2
1
3
5
3
3
4
5

1
10
8
5
10

%
105
102.5
100
90
52.5

Weight
147.5
145
140
127.5
80
10

Weight
152.5
147.5
145
132.5
85
12.5

Weight
155

152.5
147.5
140
90
15

Weight
160
155
152.5
127.5
95

Weight
165
160
155
135
100

Weight
167.5
165
160
145
105

1RM Training
Squat 150
145
Bench 100
95
Deadlift 175
175
OHP
50
47.5

WEEK 1

Monday
Exercise
Sets
Reps
Deadlift
3
5
Front Squat
3
8
Pendlay Row
3
8
Shrug
5
10
Dumbbell Row
4
5

Tuesday
%
85
-

Weight
150
60
60
22.5
27.5

Exercise
Bench

Bench
Dumbbell OHP
Weighted Dips
Dumbbell Pullover
Lateral Raise
Rear Delt Fly

Tuesday
Sets
Reps
1
3
1
2
1
1
2
5
3
8
3
10
5
10
3
12
3
12
3
12

%
90
92.5
95
85
65
-

Weight
85
87.5
90
80
62.5
25
BW
15
2.5
2.5

Wednesday
Exercise
Sets
Reps
Low Bar Squat
3
5
Low Bar Squat
3
8
Split Squats
3
10
Chin-up
4
5
Ez-Bar Curl
3
10

%
85
65
-

Weight
122.5
95
35
10
25

Exercise
OHP

OHP
Incline Bench
CG Bench
Dumbbell Pullover
45 Row
Lateral Raise
Rear Delt Fly

Thursday
Sets
Reps
1
3
1
2
1
1
2
5
3
8
5
5
4
12
3
12
3
10
3
12
3
12

Frida
%
90
92.5
95
85
65
-

Weight
42.5
45
45
40
30
60
40
15
40
2.5
2.5

Exercise
Squat

Paused Squat
Leg Curl
Leg Extension
Chin-up
Ez-Bar Curl

Friday
Sets
Reps
1
3
2
2
5+
1
3
3
4
12
4
12
4
5
3
10

%
87.5
90
92.5
80
-

Weight
127.5
130
135
115
?
?
10
25

Exercise 1RM
Squat
Bench
Deadlift
OHP

Monday
Exercise
Sets
Deadlift
5
Front Squats
3
Pendlay Rows
3
Shrugs
5
Dumbbell Rows
3

Training

Reps
3
8
10
10
10

Tuesday
Exercise
Sets
Bench
5

Tuesday
Reps
3

Warm ups

Squat

Bench

Exercise
Band Split Squats
Hip Band Squats
Diagonal Lunges

Reps Sets
10
2
10
2
5
2

Exercise
Cuban Press
Facepull
Pull-aparts
Dislocated

Reps Sets
10
2
5
2
10
2
5
2