STRONG-15

Squat Goal
Bench Goal
Deadlift Goal
Phase 1

YOU ONLY NEED TO PLUG IN YOUR GOALS FOR THE CYCLE BELOW.
300
172.5
700

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

255
5
127.5
127.5
127.5

4
147.9
147.9
147.9

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

146.625
5
73.3125
73.3125
73.3125

4
85.0425
85.0425
85.0425

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

595
5
238
297.5
297.5

4
297.5
357
357

3
357
416.5
416.5

2
416.5
476
476

1
476
505.75
523.6

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

279
5
139.5
139.5
139.5

4
161.82
161.82
161.82

3
189.72
18972
189.72

2
209.25
209.25
20925

1
217.62
223.2
245.52

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

160.425
5
80.2125
80.2125
80.2125

4
93.0465
93.0465
93.0465

Deadlift Cycle
Phase 2 working weight
reps

651
5

3
173.4
17340
173.4

2
191.25
191.25
19125

1
198.9
204
224.4

3
2
1
99.705 109.9688 114.3675
9970.5 109.9688
117.3
99.705 10996.88
129.03

PHASE 2

3
2
1
109.089 120.3188 125.1315
10908.9 120.3188
128.34
109.089 12031.88 141.174

week 1
week 2
week 3

260.4
325.5
325.5

325.5
390.6
390.6

390.6
455.7
455.7

455.7
520.8
520.8

520.8
553.35
572.88

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

300
5
150
150
150

4
174
174
174

3
204
20400
204

2
225
225
22500

1
234
240
264

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

172.5
5
86.25
86.25
86.25

4
100.05
100.05
100.05

3
117.3
11730
117.3

2
129.375
129.375
12937.5

1
134.55
138
151.8

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

700
5
280
350
350

4
350
420
420

3
420
490
490

2
490
560
560

1
560
595
616

PHASE 3

S FOR THE CYCLE BELOW. THAT'S IT.

Pause Squats
1
211.65
224.4
229.5

1
224.4
229.5
237.15

165.75 2x5
178.5 2x5
191.25 2x3

1
1 1xAMAP
121.6988
129.03
102.6375
129.03 131.9625
109.96875
131.9625 136.3613
117.3

1
505.75
523.6
535.5

1 Back Off Sets

523.6
416.5 3x3
535.5
446.25 3x3
553.35
476 2x3

Pause Squats
1 1x1
231.57
245.52
245.52
251.1
251.1
259.47

181.35 3x3
195.3 2x3
209.25 1x3

1 1x1
1xAMAP
133.1528 141.174
112.2975
141.174 144.3825
120.31875
144.3825 149.1953
128.34

1 Back Off Sets

553.35
572.88
585.9

572.88
585.9
605.43

455.7 2x3
488.25 2x3
520.8 1x3

Pause Squats
1
249
264
270

1
143.175
151.8
155.25

1
595
616
630

1
264
270
279

195 1x5
210 1x5
225 1x3

1 1xAMAP
151.8
120.75
155.25
129.375
160.425
138

1 Back Off Sets

616
490 1x3
630
525 1x3
651
560 1x3

Squat Cycle
Phase 1 wor
reps

255

Pause Squats

week 1

127.5

147.9

173.4

191.25

198.9

211.65

224.4

165.75

week 2

127.5

147.9

17340

191.25

204

224.4

229.5

178.5

week 3

127.5

147.9

173.4

19125

224.4

229.5

237.15

191.25

Phase 2 wor
reps

279

Pause Squats

week 1

139.5

161.82

189.72

209.25

217.62

231.57

245.52

181.35

week 2

139.5

161.82

18972

209.25

223.2

245.52

251.1

195.3

week 3

139.5

161.82

189.72

20925

245.52

251.1

259.47

209.25

Phase 3 wor
reps

1 1x1

300

Pause Squats

week 1

150

174

204

225

234

249

264

195

week 2

150

174

20400

225

240

264

270

210

week 3

150

174

204

22500

264

270

279

225

use Squats

2x5
2x5
2x3

use Squats

3x3
2x3
1x3

use Squats

1x5
1x5
1x3

Deadlift

350

Week

Block pulls
Weight

1x1
262.5

1x1
280

1x1
297.5

1x1
308

1x1
315

1x1
325.5

1x1
332.5

1x1
343

Deadlift
Weight

5x3
192.5

4x3
210

3x3
227.5

2x3
245

2x3
262.5

2x3
280

1x3
297.5

1x3
308

Stiff DL
Weight

1x10
140

1x10
157.5

1x10
175

1x8
192.5

1x8
203

1x8
210

1x5
227.5

1x5
238

Block pulls radis sa 10 cm visine, dok Stiff DL radis iz deficita od 10 cm. To stiff DL radis na
skoro prave noge

9
1x1
353.5
1x3
315
1x5
245

To stiff DL radis na

Upperbody Movement
5
4
3
2
1

475
190
237.5
285
356.25
403.75
365.75

5
4
3
2
1

710
284
355
426
532.5
603.5
518.3

AMAP
Lower Body Movement

AMAP

Squat Goal
week
week
week
week
week

1
2
3
4
5

Bench Goal
week
week
week
week
week

1
2
3
4
5

Deadlift Goal
week
week
week
week
week

1
2
3
4
5

350
1
262.5
273
290.5
297.5
308
172.5
1
129.375
134.55
143.175
146.625
151.8
340
1
255
265.2
282.2
289
299.2

Pause Squat
1
273
290.5
297.5
308
315

1
290.5
297.5
308
315
325.5

210 2x3
227.5 2x3
245 2x3
262.5 2x3
280 2x3
Back Off Set

1
134.55
143.175
146.625
151.8
155.25

1
143.175
146.625
151.8
155.25
160.425

103.5 1xAMAP
112.125 1xAMAP
120.75 1xAMAP
129.375 1xAMAP
138 1xAMAP
Back Off Sets

1
265.2
282.2
289
299.2
306

1
282.2
289
299.2
306
323

204 3x3
221 3x3
238 2x3
255 2x3
272 1x3

5
175

5
86.25

4
203

4
100.05

3
238

3
117.3

2
262.5

2
129.375