Enter your 1 Rep Maxes in the top row, your training maxes will be calculat

Clicking the Up/Down arrows will increase/decrease your trai

Each week, increase your training max if you were able to com
Assistance work is done with bodybuilding sets/reps, and can be cha

How much you will increase your TM each week is based on how you perf
If you get 0 reps, do not increase your TM
If you get 1-2 R
If you get 3-4 reps, increase your TM 5-10lb
If you get 5+ Re
Lb or Kg?

Kg
1RM's:
TM's

Squat:

95.0 x8
42.5 x6

110.0 x6
50.0 x5

125.0 x4
57.5 x3

125.0 x4
57.5 x5

125.0
57.5
Chest, Arms, Back

Tuesday
Squat 135.0 x5
Sumo Dead 117.5 x5
Assistance:

152.5 x3
140.0 x5

170.0 x1+
162.5 x3

162.5 x3
162.5 x5

152.5
162.5
Legs, Abs

62.5 x5
60.0 x6

70.0 x3
75.0 x5

77.5 x1+
87.5 x3

75.0 x3
87.5 x5

Thursday
Deadlift 175.0 x5
Front Squat
62.5 x5
Assistance:

197.5 x3
80.0 x5

220.0 x1+
100.0 x3

210.0 x3
100.0 x5

197.5
100.0
Back, Abs

Friday
Bench 110.0 x5
C.G.Bench
60.0 x6
Assistance:

125.0 x3
75.0 x5

140.0 x1+
87.5 x3

132.5 x3
87.5 x5

125.0
87.5
Arms, Other

Monday
Bench
OHP
Assistance:

Wednesday
OHP
Incline Bench
Assistance:

200.0
180.0

Bench

162.0
147.5

70.0
87.5
Shoulders, Chest

maxes will be calculated at 90% of your true max.

ase/decrease your training max by 5
you were able to complete all the reps
s/reps, and can be changed to fit your needs

ased on how you perform in the 1+ set each day

If you get 1-2 Reps, increase your TM by 5lb
If you get 5+ Reps, increase your TM by 10-15lb

Deadlift

x4
117.5 x5
x7
57.5 x4
Chest, Arms, Back
x3
x7
Legs, Abs

257.0
232.5
110.0 x6
57.5 x6

Press

102.5 x7
57.5 x8

90.0
82.5
95.0 x8+

Chest:
Arms
Back

2 velser 4x12
Dips + Fatbar S
Chins x5 imelle

Ben:
Mave:

Leg ext, Leg cu

Hanging leg ra

145.0 x3
162.5 x4

135.0 x5
162.5 x6

125.0 x5
162.5 x8

117.5 x5+

x3
65.0 x3
x7
87.5 x4
Shoulders, Chest

62.5 x5
87.5 x6

57.5 x5
87.5 x8

52.5 x5+

Skulder: DB skulder, Lat

Bryst: 2 velser 4x12
fik 5 p 80

Ryg: BOR, Shrugs

Mave: Hanging leg raise
Biceps ?

x3
x7
Back, Abs

185.0 x3
100.0 x4

175.0 x3
100.0 x6

162.5 x3
100.0 x8

150.0 x3+

x5
x7
Arms, Other

117.5 x3
87.5 x4

110.0 x5
87.5 x6

102.5 x3
87.5 x8

95.0 x5+

Arme:
Biceps
Triceps

DB
curls,
Preac
Tricep
extensio

Overhead trice

2 velser 4x12
Dips + Fatbar Superset
Chins x5 imellem BB+OHP
Fik 16 p 8+
Leg ext, Leg curls, Calf raises
Hanging leg raise, V-ups
Fik 3

der: DB skulder, Lateral raises, back delt

t: 2 velser 4x12
fik 5 p 80

BOR, Shrugs
evt weight chins
e: Hanging leg raise, Sit-ups
Fik 4 med flot ryg

DB
curls,
Preacher Tricep
curls, Hammer
curls
Tricep
extensions,
Dips, Dumbbell
Overhead tricep extensions

-?Lb
Kg
2.5