1rm 190 Accessories at RPE 8 To edit, make a copy of

Week 1 Week 6 If you'd like to buy m

Set Reps Weight Set Reps
Day 1 Strict press 5 3 152.5 Day 1 Strict press 5 3
3 3 155 3 3
2 3 157.5
Floor press 5 5 CGBP 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Day 2 Push press/jerk 5 5 145 Day 2 Push press/jerk 5 5

BB Incline 5 8 BB Incline 5 5
NG seated DB 5 15 NG seated DB 5 15
NG Incline DB 5 10 NG Incline DB 5 10
BB Close Grip 3 8 BB Close Grip 3 8
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Week 2 Week 7
Day 1 Strict press 5 3 155 Day 1 Strict press 5 3
3 3 157.5 3 3
2 3 160
Z press 5 5 Floor press 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Day 2 Push press/jerk 5 5 145 Day 2 Push press/jerk 5 5

BB Incline 5 8 BB Incline 5 5
NG seated DB 5 15 NG seated DB 5 15
NG Incline DB 5 10 NG Incline DB 5 10
BB Close Grip 3 8 BB Close Grip 3 8
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Week 3 Week 8
Day 1 Strict press 5 3 157.5 Day 1 Strict press 5 2
3 3 160 3 3
2 3 162.5
CGBP 5 5 Z press 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20
Day 2 Push press/jerk 5 5 145 Day 2 Push press/jerk 5 5
BB Incline 5 8 Reduce BB Incline 5 5
NG seated DB 5 15 All NG seated DB 5 15
NG Incline DB 5 10 Work NG Incline DB 5 10
BB Close Grip 3 8 20% BB Close Grip 3 8
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Week 4 Week 9
Day 1 Strict press 5 3 160 Day 1 Strict press 5 3
3 3 162.5
2 3 167.5
Floor press 5 5 CGBP 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Day 2 Push press/jerk 5 5 105 Day 2 Push press/jerk 5 5

Reduce BB Incline 5 8 BB Incline 5 5
All NG seated DB 5 15 NG seated DB 5 15
Work NG Incline DB 5 10 NG Incline DB 5 10
20% BB Close Grip 3 8 BB Close Grip 3 8
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Week 5 Week 10
Day 1 Strict press 5 3 162.5 Day 1 Strict press ME 3
3 3 167.5 ME 3
2 3 170 Continue increasing to failure
Z press 5 5 Floor press 5 3
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20

Day 2 Push press/jerk 5 5 145 Day 2 Push press/jerk 5 5

BB Incline 5 8 BB Incline 5 5
NG seated DB 5 15 NG seated DB 5 15
NG Incline DB 5 10 NG Incline DB 5 10
BB Close Grip 3 8 BB Close Grip 3 8
DB front raise 5 12 DB front raise 5 12
TPD 5 20 TPD 5 20
To edit, make a copy of the sheet to your own Google Drive or download it
Spacing should be Sun/Wed or similar
If you'd like to buy me coffee paypal is mdisbrow85@gmail.com
Weight Enjoy!
167.5
172.5

145

172.5
177.5

145

177.5
182.5
 105

182.5

145

185
190
sing to failure

145