Exercise 1 RM Exercise 1 RM

Back Squat 195 Deadlift 260

Bench Press 157.5
Strict Press 90
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 128
Bench Press (paused) 2 3 128
3 3 128
1 5 36
Strict Press 2 5 49
3 5+ 61
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 180
Back Squat
2 1 180
1 5 125
RDL (top down deadlift) 2 5 167
3 5+ 209
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 64
Bench Press 2 5 85
3 5+ 106
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 199
Deadlift 2 3 199
3 3 199
1 5 79
Back Squat
 Back Squat 2 5 105
3 5+ 132
Speed Pulls against bands 8 sets of 3 reps 109
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 135 1 3 142
2 3 135 2 3 142
3 3 135 3 3 142
1 3 41 1 5 46
2 3 55 2 3 62
3 3+ 69 3 1+ 77
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 180 1 1 185
2 2 180 2 1 185
1 5 132 1 5 139
2 5 176 2 5 186
3 5+ 221 3 5+ 232
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 72 1 5 81
2 3 96 2 3 108
3 3+ 120 3 1+ 135
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 211 1 3 222
2 3 211 2 3 222
3 3 211 3 3 222
1 3 90 1 5 100
 2 3 119
3 3+ 149
8 sets of 3 reps 116
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 133
3 1+ 167
8 sets of 3 reps 122
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 126.8
2 1 136.8
3 1+ 146.8
1 5 63
2 5 63
3 5 63

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 185
2 2 185
1 2 182
2 2 182
3 2 182
1 2
2 2

Week 4
Set Reps Load
1 5 110
2 5 110
3 5 110
1 5
2 5

Week 4
Set Reps Load
1 1 197
2 1 212
3 1+ 232
1 5 137
 2 5 137
3 5 137
3 sets of 2 reps 148
 Exercise 1 RM Exercise 1 RM
Back Squat 200 Deadlift 265
Bench Press 160
Strict Press 92.5
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 130
Bench Press (paused) 2 3 130
3 3 130
1 5 37
Strict Press 2 5 50
3 5+ 62
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 185
Back Squat
2 1 185
1 5 128
RDL (top down deadlift) 2 5 170
3 5+ 213
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 65
Bench Press 2 5 86
3 5+ 108
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 203
Deadlift 2 3 203
3 3 203
1 5 81
Back Squat
 Back Squat 2 5 108
3 5+ 135
Speed Pulls against bands 8 sets of 3 reps 111
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 137 1 3 144
2 3 137 2 3 144
3 3 137 3 3 144
1 3 42 1 5 47
2 3 57 2 3 63
3 3+ 71 3 1+ 79
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 185 1 1 190
2 2 185 2 1 190
1 5 135 1 5 142
2 5 180 2 5 189
3 5+ 225 3 5+ 237
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 73 1 5 82
2 3 98 2 3 109
3 3+ 122 3 1+ 137
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 215 1 3 227
2 3 215 2 3 227
3 3 215 3 3 227
1 3 92 1 5 103
 2 3 122
3 3+ 153
8 sets of 3 reps 118
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 137
3 1+ 171
8 sets of 3 reps 125
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 129
2 1 139
3 1+ 149
1 5 64.75
2 5 64.75
3 5 64.75

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 190
2 2 190
1 5 186
2 5 186
3 5 186
1 5
2 5

Week 4
Set Reps Load
1 5 112
2 5 112
3 5 112
1 5
2 5

Week 4
Set Reps Load
1 1 202
2 1 217
3 1+ 237
1 5 140
 2 5 140
3 5 140
3 sets of 2 reps 151
 Exercise 1 RM Exercise 1 RM
Back Squat 205 Deadlift 270
Bench Press 162.5
Strict Press 95
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 132
Bench Press (paused) 2 3 132
3 3 132
1 5 38
Strict Press 2 5 51
3 5+ 64
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 190
Back Squat
2 1 190
1 5 130
RDL (top down deadlift) 2 5 173
3 5+ 217
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 66
Bench Press 2 5 88
3 5+ 110
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 207
Deadlift 2 3 207
3 3 207
1 5 83
Back Squat
 Back Squat 2 5 111
3 5+ 138
Speed Pulls against bands 8 sets of 3 reps 114
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 139 1 3 146
2 3 139 2 3 146
3 3 139 3 3 146
1 3 44 1 5 49
2 3 58 2 3 65
3 3+ 73 3 1+ 81
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 190 1 1 195
2 2 190 2 1 195
1 5 137 1 5 145
2 5 183 2 5 193
3 5+ 229 3 5+ 241
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 75 1 5 83
2 3 99 2 3 111
3 3+ 124 3 1+ 139
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 219 1 3 231
2 3 219 2 3 231
3 3 219 3 3 231
1 3 94 1 5 105
 2 3 125
3 3+ 157
8 sets of 3 reps 120
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 140
3 1+ 175
8 sets of 3 reps 127
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 131.3
2 1 141.3
3 1+ 151.3
1 5 66.5
2 5 66.5
3 5 66.5

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 195
2 2 195
1 5 189
2 5 189
3 5 189
1 5
2 5

Week 4
Set Reps Load
1 5 114
2 5 114
3 5 114
1 5
2 5

Week 4
Set Reps Load
1 1 206
2 1 221
3 1+ 241
1 5 144
 2 5 144
3 5 144
3 sets of 2 reps 154
 Exercise 1 RM Exercise 1 RM
Back Squat 210 Deadlift 275
Bench Press 165
Strict Press 95
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 134
Bench Press (paused) 2 3 134
3 3 134
1 5 38
Strict Press 2 5 51
3 5+ 64
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 195
Back Squat
2 1 195
1 5 132
RDL (top down deadlift) 2 5 176
3 5+ 220
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 67
Bench Press 2 5 89
3 5+ 111
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 210
Deadlift 2 3 210
3 3 210
1 5 85
Back Squat
 Back Squat 2 5 113
3 5+ 142
Speed Pulls against bands 8 sets of 3 reps 116
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 141 1 3 149
2 3 141 2 3 149
3 3 141 3 3 149
1 3 44 1 5 49
2 3 58 2 3 65
3 3+ 73 3 1+ 81
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 195 1 1 200
2 2 195 2 1 200
1 5 140 1 5 147
2 5 186 2 5 196
3 5+ 233 3 5+ 245
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 76 1 5 85
2 3 101 2 3 113
3 3+ 126 3 1+ 141
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 223 1 3 235
2 3 223 2 3 235
3 3 223 3 3 235
1 3 96 1 5 108
 2 3 129
3 3+ 161
8 sets of 3 reps 123
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 144
3 1+ 180
8 sets of 3 reps 129
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 133.5
2 1 143.5
3 1+ 153.5
1 5 66.5
2 5 66.5
3 5 66.5

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 200
2 2 200
1 5 193
2 5 193
3 5 193
1 5
2 5

Week 4
Set Reps Load
1 5 116
2 5 116
3 5 116
1 5
2 5

Week 4
Set Reps Load
1 1 210
2 1 225
3 1+ 245
1 5 147
 2 5 147
3 5 147
3 sets of 2 reps 158
 Exercise 1 RM Exercise 1 RM
Back Squat 215 Deadlift 280
Bench Press 167.5
Strict Press 97.5
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 136
Bench Press (paused) 2 3 136
3 3 136
1 5 39
Strict Press 2 5 53
3 5+ 66
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 200
Back Squat
2 1 200
1 5 135
RDL (top down deadlift) 2 5 179
3 5+ 224
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 68
Bench Press 2 5 90
3 5+ 113
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 214
Deadlift 2 3 214
3 3 214
1 5 87
Back Squat
 Back Squat 2 5 116
3 5+ 145
Speed Pulls against bands 8 sets of 3 reps 118
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 143 1 3 151
2 3 143 2 3 151
3 3 143 3 3 151
1 3 45 1 5 50
2 3 60 2 3 67
3 3+ 75 3 1+ 83
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 200 1 1 205
2 2 200 2 1 205
1 5 142 1 5 150
2 5 189 2 5 200
3 5+ 237 3 5+ 249
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 77 1 5 86
2 3 103 2 3 115
3 3+ 128 3 1+ 143
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 227 1 3 239
2 3 227 2 3 239
3 3 227 3 3 239
1 3 99 1 5 110
 2 3 132
3 3+ 164
8 sets of 3 reps 125
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 147
3 1+ 184
8 sets of 3 reps 132
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 135.8
2 1 145.8
3 1+ 155.8
1 5 68.25
2 5 68.25
3 5 68.25

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 205
2 2 205
1 5 196
2 5 196
3 5 196
1 5
2 5

Week 4
Set Reps Load
1 5 117
2 5 117
3 5 117
1 5
2 5

Week 4
Set Reps Load
1 1 214
2 1 229
3 1+ 249
1 5 151
 2 5 151
3 5 151
3 sets of 2 reps 161
 Exercise 1 RM Exercise 1 RM
Back Squat 220 Deadlift 285
Bench Press 170
Strict Press 100
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 138
Bench Press (paused) 2 3 138
3 3 138
1 5 41
Strict Press 2 5 54
3 5+ 68
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 205
Back Squat
2 1 205
1 5 137
RDL (top down deadlift) 2 5 182
3 5+ 228
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 69
Bench Press 2 5 92
3 5+ 115
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 218
Deadlift 2 3 218
3 3 218
1 5 89
Back Squat
 Back Squat 2 5 119
3 5+ 149
Speed Pulls against bands 8 sets of 3 reps 120
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 145 1 3 153
2 3 145 2 3 153
3 3 145 3 3 153
1 3 46 1 5 51
2 3 61 2 3 68
3 3+ 77 3 1+ 86
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 205 1 1 210
2 2 205 2 1 210
1 5 145 1 5 152
2 5 193 2 5 203
3 5+ 241 3 5+ 254
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 78 1 5 87
2 3 104 2 3 116
3 3+ 130 3 1+ 145
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 231 1 3 244
2 3 231 2 3 244
3 3 231 3 3 244
1 3 101 1 5 113
 2 3 135
3 3+ 168
8 sets of 3 reps 127
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 150
3 1+ 188
8 sets of 3 reps 134
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 138
2 1 148
3 1+ 158
1 5 70
2 5 70
3 5 70

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 210
2 2 210
1 5 200
2 5 200
3 5 200
1 5
2 5

Week 4
Set Reps Load
1 5 119
2 5 119
3 5 119
1 5
2 5

Week 4
Set Reps Load
1 1 219
2 1 234
3 1+ 254
1 5 154
 2 5 154
3 5 154
3 sets of 2 reps 164
 Exercise 1 RM Exercise 1 RM
Back Squat 225 Deadlift 290
Bench Press 172.5
Strict Press 102.5
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 140
Bench Press (paused) 2 3 140
3 3 140
1 5 42
Strict Press 2 5 55
3 5+ 69
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 210
Back Squat
2 1 210
1 5 139
RDL (top down deadlift) 2 5 185
3 5+ 232
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 70
Bench Press 2 5 93
3 5+ 116
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 222
Deadlift 2 3 222
3 3 222
1 5 91
Back Squat
 Back Squat 2 5 122
3 5+ 152
Speed Pulls against bands 8 sets of 3 reps 122
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 147 1 3 155
2 3 147 2 3 155
3 3 147 3 3 155
1 3 47 1 5 53
2 3 63 2 3 70
3 3+ 78 3 1+ 88
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 210 1 1 215
2 2 210 2 1 215
1 5 147 1 5 155
2 5 196 2 5 206
3 5+ 245 3 5+ 258
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 79 1 5 88
2 3 106 2 3 118
3 3+ 132 3 1+ 147
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 235 1 3 248
2 3 235 2 3 248
3 3 235 3 3 248
1 3 103 1 5 115
 2 3 138
3 3+ 172
8 sets of 3 reps 129
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 154
3 1+ 192
8 sets of 3 reps 136
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 140.3
2 1 150.3
3 1+ 160.3
1 5 71.75
2 5 71.75
3 5 71.75

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 215
2 2 215
1 5 203
2 5 203
3 5 203
1 5
2 5

Week 4
Set Reps Load
1 5 121
2 5 121
3 5 121
1 5
2 5

Week 4
Set Reps Load
1 1 223
2 1 238
3 1+ 258
1 5 158
 2 5 158
3 5 158
3 sets of 2 reps 167
 Exercise 1 RM Exercise 1 RM
Back Squat 230 Deadlift 295
Bench Press 175
Strict Press 105
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 142
Bench Press (paused) 2 3 142
3 3 142
1 5 43
Strict Press 2 5 57
3 5+ 71
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 215
Back Squat
2 1 215
1 5 141
RDL (top down deadlift) 2 5 189
3 5+ 236
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 71
Bench Press 2 5 95
3 5+ 118
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 226
Deadlift 2 3 226
3 3 226
1 5 93
Back Squat
 Back Squat 2 5 124
3 5+ 155
Speed Pulls against bands 8 sets of 3 reps 124
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 150 1 3 158
2 3 150 2 3 158
3 3 150 3 3 158
1 3 48 1 5 54
2 3 64 2 3 72
3 3+ 80 3 1+ 90
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 215 1 1 220
2 2 215 2 1 220
1 5 149 1 5 157
2 5 199 2 5 210
3 5+ 249 3 5+ 262
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 80 1 5 90
2 3 107 2 3 120
3 3+ 134 3 1+ 150
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 239 1 3 252
2 3 239 2 3 252
3 3 239 3 3 252
1 3 106 1 5 118
 2 3 141
3 3+ 176
8 sets of 3 reps 131
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 157
3 1+ 197
8 sets of 3 reps 139
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 142.5
2 1 152.5
3 1+ 162.5
1 5 73.5
2 5 73.5
3 5 73.5

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 220
2 2 220
1 5 207
2 5 207
3 5 207
1 5
2 5

Week 4
Set Reps Load
1 5 123
2 5 123
3 5 123
1 5
2 5

Week 4
Set Reps Load
1 1 227
2 1 242
3 1+ 262
1 5 161
 2 5 161
3 5 161
3 sets of 2 reps 170
 Exercise 1 RM Exercise 1 RM
Back Squat 235 Deadlift 300
Bench Press 177.5
Strict Press 107.5
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 144
Bench Press (paused) 2 3 144
3 3 144
1 5 44
Strict Press 2 5 58
3 5+ 73
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 220
Back Squat
2 1 220
1 5 144
RDL (top down deadlift) 2 5 192
3 5+ 240
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 72
Bench Press 2 5 96
3 5+ 120
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 230
Deadlift 2 3 230
3 3 230
1 5 95
Back Squat
 Back Squat 2 5 127
3 5+ 159
Speed Pulls against bands 8 sets of 3 reps 126
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 152 1 3 160
2 3 152 2 3 160
3 3 152 3 3 160
1 3 49 1 5 55
2 3 66 2 3 74
3 3+ 82 3 1+ 92
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 220 1 1 225
2 2 220 2 1 225
1 5 152 1 5 160
2 5 202 2 5 213
3 5+ 253 3 5+ 267
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 81 1 5 91
2 3 109 2 3 121
3 3+ 136 3 1+ 152
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 243 1 3 257
2 3 243 2 3 257
3 3 243 3 3 257
1 3 108 1 5 121
 2 3 144
3 3+ 180
8 sets of 3 reps 134
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 161
3 1+ 201
8 sets of 3 reps 141
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 144.8
2 1 154.8
3 1+ 164.8
1 5 75.25
2 5 75.25
3 5 75.25

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 225
2 2 225
1 5 210
2 5 210
3 5 210
1 5
2 5

Week 4
Set Reps Load
1 5 124
2 5 124
3 5 124
1 5
2 5

Week 4
Set Reps Load
1 1 232
2 1 247
3 1+ 267
1 5 165
 2 5 165
3 5 165
3 sets of 2 reps 174
 Exercise 1 RM Exercise 1 RM
Back Squat 240 Deadlift 305
Bench Press 180
Strict Press 110
Day 1 - Heavy Bench, Volume Sho
Week 1
Exercise Set Reps Load
1 3 146
Bench Press (paused) 2 3 146
3 3 146
1 5 45
Strict Press 2 5 59
3 5+ 74
1 8 to 12 reps
Dumbell Shoulder Press
2 8 to 12 reps
DB Lateral Raise 3 sets of 10 reps
DB Front Raise 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift a
Week 1
Exercise Set Reps Load
1 1 225
Back Squat
2 1 225
1 5 146
RDL (top down deadlift) 2 5 195
3 5+ 243
1 8 to 12 reps
DB Row
2 8 to 12 reps
Lat Pulldown 5 sets of 10 reps
Chest Supported Row 5 sets of 10 reps
Ab Roll out 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Be
Week 1
Exercise Set Reps Load
1 5 73
Bench Press 2 5 97
3 5+ 122
1 8 to 12 reps
Incline Bench Press
2 6 to 8 reps
1 8 to 12 reps
Decline Bench Press
2 6 to 8 reps
1 10 to 12 reps
DB Press + DB Fly Super Set
2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volum
Week 1
Exercise Set Reps Load
1 3 233
Deadlift 2 3 233
3 3 233
1 5 97
Back Squat
 Back Squat 2 5 130
3 5+ 162
Speed Pulls against bands 8 sets of 3 reps 128
Lat Pulldown 3 sets of 10 reps
Chest Supported Row 3 sets of 10 reps
Ab Wheel 3 sets of 10 reps
Day 7 - Off
 <---------- Insert 1RMs here

Day 1 - Heavy Bench, Volume Shoulders

Week 2 Week 3
Set Reps Load Set Reps Load
1 3 154 1 3 162
2 3 154 2 3 162
3 3 154 3 3 162
1 3 50 1 5 56
2 3 67 2 3 75
3 3+ 84 3 1+ 94
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
3 sets of 10 reps 3 sets of 10 reps
3 sets of 10 reps 3 sets of 10 reps
Day 2 - Heavy Squats, Volume Deadlift and Misc Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 2 225 1 1 230
2 2 225 2 1 230
1 5 154 1 5 162
2 5 206 2 5 217
3 5+ 257 3 5+ 271
8 to 12
1 1 8 to 12 reps
8reps
to 12
2 2 8 to 12 reps
reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
5 sets of 10 reps 5 sets of 10 reps
Day 3 - Off, Day 4 - Volume Bench
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 83 1 5 92
2 3 110 2 3 123
3 3+ 138 3 1+ 154
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
reps
8 to 12
1 1 8 to 12 reps
6reps
to 8
2 2 6 to 8 reps
10reps
to 12
1 1 10 to 12 reps
reps
2 failure 2 failure
Day 5 - off, Day 6 - Heavy Deadlifts, Volume Squats, Back
Week 2 Week 3
Set Reps Load Set Reps Load
1 3 247 1 3 261
2 3 247 2 3 261
3 3 247 3 3 261
1 3 110 1 5 123
 2 3 147
3 3+ 184
8 sets of 3 reps 136
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
Day 7 - Off
2 3 164
3 1+ 205
8 sets of 3 reps 143
3 sets of 10 reps
3 sets of 10 reps
3 sets of 10 reps
 Week 4
Set Reps Load
1 1 147
2 1 157
3 1+ 167
1 5 77
2 5 77
3 5 77

3 sets of 10 reps
3 sets of 10 reps

Week 4
Set Reps Load
1 2 230
2 2 230
1 5 214
2 5 214
3 5 214
1 5
2 5

Week 4
Set Reps Load
1 5 126
2 5 126
3 5 126
1 5
2 5

Week 4
Set Reps Load
1 1 236
2 1 251
3 1+ 271
1 5 168
 2 5 168
3 5 168
3 sets of 2 reps 177