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*full details here* - Thanks, Lift Vau

Units (lbs=1, Kg = 0) 1
Only change red AMRAP cells and initial 1RMs

1RM
Squat 180
Bench 115
Deadlift 235

Week 1 - Day 1 Week 2 - Day 1

Exercise Sets Reps Percentage Weight Exercise Sets
Squat 2 9 72.5% 130 Squat 3
Bench 2 9 72.5% 85 Bench 3
Deadlift 2 7 72.5% 170 Deadlift 2

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps Percentage Weight Exercise Sets
Squat 3 7 77.5% 140 Squat 3
Bench 3 7 77.5% 90 Bench 3
Leg hypertrophy Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps Percentage Weight Exercise Sets
ails here* - Thanks, Lift Vault

Phase 1: Accumulation Phase

Week 3 - Day 1
Reps Percentage Weight Exercise Sets Reps Percentage Weight
9 72.5% 130 Squat 3 9 72.5% 130
9 72.5% 85 Bench 3 9 72.5% 85
7 72.5% 170 Deadlift 3 7 72.5% 170

Day 2
Upper hypertrophy day

Day 3
Reps Percentage Weight Exercise Sets Reps Percentage Weight
7 77.5% 140 Squat 4 7 77.5% 140
7 77.5% 90 Bench 4 7 77.5% 90
Leg hypertrophy

Day 4
Rest

Day 5
Reps Percentage Weight Exercise Sets Reps Percentage Weight
 New 1RM
Squat
Bench
Deadlift

Week 4 - Day 1 Week 5 - Day 1

Exercise Sets Reps Percentage Weight Exercise Sets
Squat 4 4 80.0% 145 Squat 2
Bench 4 4 80.0% 90 Bench 2
Deadlift 2 4 75.0% 175 Deadlift 2

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps Percentage Weight Exercise Sets
Squat 3 5 70.0% 125 Squat 3
Bench 3 5 70.0% 80 Bench 3
Deadlift 2 4 75.0% 175 Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Rest Exercise Sets
 Week 6 - Day 1
Reps Percentage Weight Exercise Sets Reps Percentage
8 75.0% #VALUE! Squat 3 8 75.0%
8 75.0% #VALUE! Bench 3 8 75.0%
6 75.0% #VALUE! Deadlift 3 6 75.0%

Day 2
Upper hypertrophy day

Day 3
Reps Percentage Weight Exercise Sets Reps Percentage
6 80.0% #VALUE! Squat 4 6 80.0%
6 80.0% #VALUE! Bench 4 6 80.0%
Leg hypertrophy

Day 4
Rest

Day 5
Reps Percentage Weight Exercise Sets Reps Percentage
 Phase 2: Transition Phase

Week 7 - Day 1
Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 4 8 75.0% #VALUE!
#VALUE! Bench 4 8 75.0% #VALUE!
#VALUE! Deadlift 4 6 75.0% #VALUE!

Day 2
Upper hypertrophy day

Day 3
Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 5 6 80.0% #VALUE!
#VALUE! Bench 5 6 80.0% #VALUE!
Leg hypertrophy

Day 4
Rest

Day 5
Weight Exercise Sets Reps Percentage Weight
 New 1RM
Squat
Bench
Deadlift

Week 8 - Day 1 Week 9 - Day 1

Exercise Sets Reps Percentage Weight Exercise Sets
Squat 5 3 82.5% #VALUE! Squat 3
Bench 5 5 82.5% #VALUE! Bench 3
Deadlift 3 3 77.5% #VALUE! Deadlift 3

Day 2 Day 2
Upper hypertrophy day Upper hypertrophy day

Day 3 Day 3
Exercise Sets Reps Percentage Weight Exercise Sets
Squat 4 4 70.0% #VALUE! Squat 3
Bench 4 4 70.0% #VALUE! Bench 3
Deadlift 3 4 70.0% #VALUE! Leg hypertrophy

Day 4 Day 4
Rest Rest

Day 5 Day 5
Rest Exercise Sets
 Phase

Week 10 - Day 1
Reps Percentage Weight Exercise Sets Reps Percentage
7 77.5% #VALUE! Squat 4 7 77.5%
7 77.5% #VALUE! Bench 4 7 77.5%
5 77.5% #VALUE! Deadlift 4 5 77.5%

Day 2
Upper hypertrophy day

Day 3
Reps Percentage Weight Exercise Sets Reps Percentage
5 82.5% #VALUE! Squat 4 5 82.5%
5 82.5% #VALUE! Bench 4 5 82.5%
Leg hypertrophy

Day 4
Rest

Day 5
Reps Percentage Weight Exercise Sets Reps Percentage
 Phase 3: Intensity/Overreaching phase

Week 11 - Day 1
Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 5 8 77.5% #VALUE!
#VALUE! Bench 5 7 77.5% #VALUE!
#VALUE! Deadlift 5 5 77.5% #VALUE!

Day 2
Upper hypertrophy day

Day 3
Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 5 5 82.5% #VALUE!
#VALUE! Bench 5 5 82.5% #VALUE!
Leg hypertrophy

Day 4
Rest

Day 5
Weight Exercise Sets Reps Percentage Weight
 Phase 4: Taper/Retest

Week 12 - Day 1 Week 13 - Day 1 - Taper

Exercise Sets Reps Percentage Weight Exercise Sets
Squat 5 7 72.5% #VALUE! Squat 5
Bench 5 7 72.5% #VALUE! Bench 5
Deadlift 6 5 72.5% #VALUE! Deadlift 3

Day 2 Day 2
Upper hypertrophy day Full body hypertrophy day

Day 3 Day 3
Exercise Sets Reps Percentage Weight Exercise Sets
Squat 6 5 82.5% #VALUE! Squat 4
Bench 6 5 82.5% #VALUE! Bench 4
Leg hypertrophy Deadlift 3

Day 4 Day 4
Rest Rest

Day 5 Day 5
Exercise Sets Reps Percentage Weight Rest
Phase 4: Taper/Retest Phase

Reps Percentage Weight

3 82.5% #VALUE!
3 82.5% #VALUE!
3 77.5% #VALUE!

Reps Percentage Weight

4 72.5% #VALUE!
4 72.5% #VALUE!
3 70.0% #VALUE!
Deadlift 2 4 82.5% 195 Deadlift 2
Bench 3 3 82.5% 95 1
Upper-body hypertrophy Bench 4
1
Day 6 Upper-body hypertrophy
Exercise Sets Reps Percentage Weight
Squat 3 5 82.5% 150 Day 6
Leg hypertrophy Exercise Sets
Squat 3
Day 7 1
Rest Leg hypertrophy

Day 7
Rest
 4 82.5% 195 Deadlift 2 4 86.5% 205
AMRAP 82.5% 195 1 AMRAP 86.5% 205
5 82.5% 95 Bench 3 5 86.5% 100
AMRAP 82.5% 95 1 AMRAP 86.5% 100
Upper-body hypertrophy

Day 6
Reps Percentage Weight Exercise Sets Reps Percentage Weight
5 82.5% 150 Squat 4 5 86.5% 155
AMRAP 82.5% 150 1 AMRAP 86.5% 155
Leg hypertrophy

Day 7
Rest
 Deadlift 3
Day 6 Bench 4
Exercise Sets Reps Percentage Weight Upper-body hypertrophy
Squat 1 AMRAP 85.0% 155
Bench 1 AMRAP 85.0% 100 Day 6
Deadlift 1 AMRAP 85.0% 200 Exercise Sets
Squat 4
Day 7 Leg hypertrophy
Rest
Day 7
Rest
 3 80.0% #VALUE! Deadlift 3 3 85.0%
4 85.0% #VALUE! 1 AMRAP 85.0%
Bench 4 4 85.0%
1 AMRAP 85.0%
Upper-body hypertrophy
Reps Percentage Weight
4 85.0% #VALUE! Day 6
Exercise Sets Reps Percentage
Squat 4 4 85.0%
1 AMRAP 85.0%
Leg hypertrophy

Day 7
Rest
 #VALUE! Deadlift 3 3 89.0% #VALUE!
#VALUE! 1 AMRAP 89.0% #VALUE!
#VALUE! Bench 4 4 89.0% #VALUE!
#VALUE! 1 AMRAP 89.0% #VALUE!
Upper-body hypertrophy

Day 6
Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 4 4 89.0% #VALUE!
#VALUE! 1 AMRAP 89.0% #VALUE!
Leg hypertrophy

Day 7
Rest
 Deadlift 3
Day 6 Bench 4
Exercise Sets Reps Percentage Weight Upper-body hypertrophy
Squat 1 AMRAP 87.5% #VALUE!
Bench 1 AMRAP 87.5% #VALUE! Day 6
Deadlift 1 AMRAP 87.5% #VALUE! Exercise Sets
Squat 4
Day 7 Leg hypertrophy
Rest
Day 7
Rest
 2 87.5% #VALUE! Deadlift 3 2 87.5%
3 87.5% #VALUE! 1 AMRAP 87.5%
Bench 4 3 87.5%
1 AMRAP 87.5%
Upper-body hypertrophy
Reps Percentage Weight
3 87.5% #VALUE! Day 6
Exercise Sets Reps Percentage
Squat 4 3 87.5%
1 AMRAP 87.5%
Leg hypertrophy

Day 7
Rest
 #VALUE! Deadlift 4 2 91.5% #VALUE!
#VALUE! 1 AMRAP 91.5% #VALUE!
#VALUE! Bench 4 3 91.5% #VALUE!
#VALUE! 1 AMRAP 91.5% #VALUE!
Upper-body hypertrophy

Day 6
Weight Exercise Sets Reps Percentage Weight
#VALUE! Squat 4 3 91.5% #VALUE!
#VALUE! 1 AMRAP 91.5% #VALUE!
Leg hypertrophy

Day 7
Rest
Deadlift 5 2 95.5% #VALUE!
1 AMRAP 95.5% #VALUE! Day 6
Bench 5 3 95.5% #VALUE! Exercise Sets
1 AMRAP 95.5% #VALUE! Squat 1
Upper-body hypertrophy 1
1
Day 6 Bench 1
Exercise Sets Reps Percentage Weight 1
Squat 5 3 95.5% #VALUE! 1
1 AMRAP 95.5% #VALUE! Deadlift 1
Leg hypertrophy 1
1
Day 7
Day 7
Rest
Reps Percentage Weight
1 92.0% #VALUE!
1 98.0% #VALUE!
1 102.0% #VALUE!
1 92.0% #VALUE!
1 98.0% #VALUE!
1 102.0% #VALUE!
1 92.0% #VALUE!
1 98.0% #VALUE!
1 102.0% #VALUE!