To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy)

*full details
Current Training Max: Squat #N/A Bench #N/A Deadlif #N/A
Routine: 4 Day
Day Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Monday Bench #N/A x8 #N/A x6 #N/A x4 #N/A x4 #N/A x4 #N/A
OHP #N/A x6 #N/A x5 #N/A x3 #N/A x5 #N/A x7 #N/A
Tuesday Squat #N/A x5 #N/A x3 #N/A x1+ #N/A x3 #N/A x3 #N/A
Sumo Deadlif #N/A x5 #N/A x5 #N/A x3 #N/A x5 #N/A x7 #N/A
Thursday Bench #N/A x5 #N/A x3 #N/A x1+ #N/A x3 #N/A x5 #N/A
C.G. Bench #N/A x6 #N/A x5 #N/A x3 #N/A x5 #N/A x7 #N/A
Friday Deadlif #N/A x5 #N/A x3 #N/A x1+ #N/A x3 #N/A x3 #N/A
Front Squat #N/A x5 #N/A x5 #N/A x3 #N/A x5 #N/A x7 #N/A
Friday Bench #N/A x5 #N/A x3 #N/A x1+ #N/A x3 #N/A x5 #N/A
C.G.Bench #N/A x6 #N/A x5 #N/A x3 #N/A x5 #N/A x7 #N/A
#NAME? #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A
#NAME? #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A #N/A

Accessory Routine Replace chart entries as desired to target weakness SBD TOTAL
Day Exercise Sets Reps Weight Rest Based on estimated 1
Monday Weighted Chinup 5 5 BW+55 2m #N/A
Machine Cable Row 3 15 180 1m
Machine Lat Pulldown 3 12 150 1m
Cable Chest Fly 3 12 50 1m
Hammer Curl 3 8-10 40 1m
?
Tuesday Dumbbell Side Bend 3 12 105 1.5m
Leg Curl 3 12 160 1m
Calf Raise 3 20 190 1.5m
Ab Routine ? ? ? 1m
?
?
Wednesday Weighted chinups 5 5 BW+55 2m
Cable Lat Pulldown 5 15 140 1m
Machine Row 5 12 290 1.5m
Dumbbell Side Raise 3 10 35 1m
DB Arnold Press 3 12 50 1.5m
Hammer Curl 3 10 40 1m
Thursday Farmer Carry 2 1/4 mile 55/hand 2m
Leg Curl Machine 3 12 160 1m
Ab Routine ? ? ? 1m
?
?
 ?
Friday Weighted Chinups 5 5 BW+55 2m
Barbell Yates Row 3 10 185 1.5m
Face Pull 3 15 80 1m
Dumbbell Fly 3 12 55 1m
Hammer Curl 3 12 37.5 1m
?
Saturday Barbell Upright Row 3 10 105 1.5m
(On 6-day Barbell Row 5 5 225 2m
variation) Hyperextension 4 15 BW+45 1m
Farmer Carry 1 1/4 mile 70/hand 2m
Ab Routine ? ? ? 1m
ile --> Copy) *full details here* - Thanks, Lift Vault
#N/A OHP #N/A

Set 6 Set 7 Set 8 Set 9 Accessory Muscle Groups

x5 #N/A x6 #N/A x7 #N/A x8+ Back, Chest, Shoulders Arms
x4 #N/A x6 #N/A x8
x3 #N/A x5 #N/A x5 #N/A x5+ Legs, Abs
x4 #N/A x6 #N/A x8
x3 #N/A x5 #N/A x3 #N/A x5+ Arms, Other
x4 #N/A x6 #N/A x8
x3 #N/A x3 #N/A x3 #N/A x3+ Legs, Abs
x4 #N/A x6 #N/A x8
x3 #N/A x5 #N/A x3 #N/A x5+ Back, Chest, Arms
x4 #N/A x6 #N/A x8
#N/A #N/A #N/A #N/A #N/A
#N/A

SBD TOTAL Upper Body Push-Pull Balance

Based on estimated 1RM Push Reps 300 Count & enter reps
#N/A Pull Reps 700 (Per Mon-Fri cycle)
Ratio: 1:2.3 Ratio Goal: >1:2
Goal: ? Lb
You pick.
Current Training Max Bench OHP Deadlif
#N/A #N/A #N/A
Green row is the
current week Bench OHP Deadlif
Training Reps on 1+ Training Reps on 1+ Training
Date Weekno. Max Max Max
7-Jan-19 2 100 1 100 1 100
14-Jan-19 3 #NAME? #NAME? #NAME?
21-Jan-19 4 #NAME? #NAME? #NAME?
28-Jan-19 5 #NAME? #NAME? #NAME?
4-Feb-19 6 #NAME? #NAME? #NAME?
11-Feb-19 7 #NAME? #NAME? #NAME?
18-Feb-19 8 #NAME? #NAME? #NAME?
25-Feb-19 9 #NAME? #NAME? #NAME?
4-Mar-19 10 #NAME? #NAME? #NAME?
11-Mar-19 11 #NAME? #NAME? #NAME?
18-Mar-19 12 #NAME? #NAME? #NAME?
25-Mar-19 13 #NAME? #NAME? #NAME?
1-Apr-19 14 #NAME? #NAME? #NAME?
8-Apr-19 15 #NAME? #NAME? #NAME?
15-Apr-19 16 #NAME? #NAME? #NAME?
22-Apr-19 17 #NAME? #NAME? #NAME?
29-Apr-19 18 #NAME? #NAME? #NAME?
6-May-19 19 #NAME? #NAME? #NAME?
13-May-19 20 #NAME? #NAME? #NAME?
20-May-19 21 #NAME? #NAME? #NAME?
27-May-19 22 #NAME? #NAME? #NAME?
3-Jun-19 23 #NAME? #NAME? #NAME?
10-Jun-19 24 #NAME? #NAME? #NAME?
17-Jun-19 25 #NAME? #NAME? #NAME?
24-Jun-19 26 #NAME? #NAME? #NAME?
1-Jul-19 27 #NAME? #NAME? #NAME?
8-Jul-19 28 #NAME? #NAME? #NAME?
15-Jul-19 29 #NAME? #NAME? #NAME?
22-Jul-19 30 #NAME? #NAME? #NAME?
29-Jul-19 31 #NAME? #NAME? #NAME?
5-Aug-19 32 #NAME? #NAME? #NAME?
12-Aug-19 33 #NAME? #NAME? #NAME?
19-Aug-19 34 #NAME? #NAME? #NAME?
26-Aug-19 35 #NAME? #NAME? #NAME?
2-Sep-19 36 #NAME? #NAME? #NAME?
 9-Sep-19 37 #NAME? #NAME? #NAME?
16-Sep-19 38 #NAME? #NAME? #NAME?
23-Sep-19 39 #NAME? #NAME? #NAME?
30-Sep-19 40 #NAME? #NAME? #NAME?
7-Oct-19 41 #NAME? #NAME? #NAME?
14-Oct-19 42 #NAME? #NAME? #NAME?
21-Oct-19 43 #NAME? #NAME? #NAME?
Reached the end? Reset the first date to next Monday, delete the reps in each rep column, then rea

Col umn D Col umn F Col umn H

120

100

80

60
Wei ght

40

20

0
19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19 19
a n - a n - a n - a n - e b - e b - e b - e b - a r- a r- a r- a r- p r- p r- p r- p r- p r- ay- ay- ay- ay- u n - u n - u n -
J J
7- 14- 21- 28-
J J F F F F M M M M 1-A 8-A 5-A 2-A 9-A -M -M -M -M 3-J 0-J 7-J 4-J
4- 11- 18- 25- 4- 11- 18- 25- 1 2 2 6 13 20 27 1 1 2
 Squat
#N/A

Deadlif Squat AMRAP Reps

Reps on 1+ Training Reps on 1+ Squat OHP DL Bench
Max
1 100 1
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
 #NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
#NAME?
ps in each rep column, then readjust your TMs like when you first started.

Col umn F Col umn H Col umn J

9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9 9
-1 y-1 y-1 y-1 n -1 n -1 n -1 n -1 l -1 l -1 l -1 l -1 l -1 g-1 g-1 g-1 g-1 p -1 p -1 p -1 p -1 p -1 ct-1 ct-1 ct-1
ay a a a Ju u u u J u Ju J u J u J u u u u u e e e e e O O O
-M 0-M 7-M 3- -J 7-J 4-J 1- 8- 15- 22- 29- 5-A 2-A 9-A 6-A 2-S 9-S 6-S 3-S 0-S 7- 14- 21-
13 2 2 10 1 2 1 1 2 1 2 3
 Comments

AUTOMATIC 65% DELOAD WEEK

AUTOMATIC 65% DELOAD WEEK

AUTOMATIC 65% DELOAD WEEK

AUTOMATIC 65% DELOAD WEEK

AUTOMATIC 65% DELOAD WEEK

 AUTOMATIC 65% DELOAD WEEK

19 9 9 9 9 9 9
-1 p -1 p -1 p -1 ct-1 ct-1 ct-1
9
p- p
Se e e
-S 3-S 0-S
e O O
7- 14- 21-
O
9- 16 2 3
Settings

Lbs or Kgs Kgs

Routine 4 Day

Progress calculator
Weight to add
2.5KG/5LBS Reps on 1+ set >= 2 ,but also <= 4
5KG/10LBS Reps on 1+ set >= 5
 IMPERIAL MACRO CALCULATOR Fill in the highlig

Option 1: Use the same macros every day (Choose if you train 1-2 days a week, or every da

TRAINING

REST DAYS
 Option 1: Use the same macros every day (Choose if you train 1-2 days a week, or every da

TRAINING

REST DAYS
IMPERIAL MACRO CALCULATOR Fill in the highlighted cells

STEP 1: CALCULATE YOUR CALORIE NEEDS

Enter your body-fat percentage (whole number) (If you don't know, use calculator on the right)
Weight (lbs)

Your Lean Body Mass

Your BMR

Enter your activity multiplier (See explanation box on the right) (1.1-1.9)
Your Estimated Daily Calorie Needs (TDEE)

STEP 2 (FOR THOSE CUTTING): Calculate your Calorie targets & macros
Enter your target weekly weight loss (in pounds) (0.4-3.0)
Your Target Average Daily Calorie Intake
Enter your chosen Fat Intake in g/lb of LBM (0.4-0.6)
Enter your chosen Protein Intake in g/lb of LBM (0.8-1.4)

Option 1: Use the same macros every day (Choose if you train 1-2 days a week, or every day)
Calories
Protein
Fat
Carbs

Option 2: Cycle your Calories & Macros (Only worth it if you train 3-6 days a week)
How many days a week do you train? (3-6)
Choose a calorie intake percentage difference between your training & rest days (20, 30, or 40)
Chose a fat intake percentage difference between your training & rest days (10, 20, 30, 40, or 50)

Calories
Protein
Fat
Carbs

Calories
Protein
Fat
Carbs
 STEP 2 (FOR THOSE BULKING): Calculate your Calorie targets & macros
Enter your target monthly muscle gain (in lbs) (0.5-3.0)
Your Target Average Daily Calorie Intake
Enter your chosen Fat Intake as a percentage of daily calories (20, 25, or 30)
Enter your chosen Protein Intake in g/lb of LBM (0.8-1.4)

Option 1: Use the same macros every day (Choose if you train 1-2 days a week, or every day)
Calories
Protein
Fat
Carbs

Option 2: Cycle your Calories & Macros (Only worth it if you train 3-6 days a week)
How many days a week do you train? (3-6)
Choose a calorie intake percentage difference between your training & rest days. (20, 30, or 40)
Choose a fat intake percentage difference between your training & rest days. (10, 20, 30, 40, or 50)

Calories
Protein
Fat
Carbs

Calories
Protein
Fat
Carbs
he highlighted cells

Easy way to estimate body-fat percentage

14 Height (inches) 72
191 Neck Circumference (inches) - narrowest point 16
Waist Circumference (inches) - Around navel, relaxed 33
164.26 Approximate body-fat percentage 12.5
1982.70468

1.5 Activity Multiplier Explanation

2974 Sedentary (little/no exercise) = 1.2
Lightly active (training/sport 2-3 days/week) = 1.375
Moderately Active (training/sports 4-5 days/week) = 1.55
1 Very active (training/sports 6-7 days/week) = 1.725
2474 Extremely Active (twice/day, all difficult) = 1.9
0.5
1

every day)
2474
164
82
270

5
30
30

2706
164
73
348

1894
164
104
76
 2
3374
25
1

every day)
3374
164
94
468

5
20
40

3578
164
79
553

2863
164
132
255
Setup The Log page is where this program is calibrated to update automatically each week, a
On the log page, there is a chart with rows representing each week. Within the chart is
Set the first row's date to the monday of the week that you will start using this program
hilighted as green if it's the current week. The following cells should be filled with som
A training max is 90% of your maximum weight you can do 1 rep with for the correspo
You need to know your 1 rep max for that exercise to calibrate this program. Once you
that number by 0.9 and replace the 100 in the cell of that exercise with the value you c
100 in the row, respective to each corresponding exercise of its column. Once you have
page. You will see that the main routine is now updated with weights that are calibrate

Want to do 4 days, 5 days, or 6 days per week instead of whatever amount of days you ha

Warning Do not modify any other cells that already contain numbers on the Log or Routine pag
You should only modify the first Log row's 100s, and any cells which already contain n

Use When you begin this routine on Monday, you will visit the Routine page. Under the Rou
Monday through Friday. Each row has two sub-rows that contain two exercises. These
exercises for that day. Monday has Bench and OHP. You will begin Monday with the firs
9 total sets before you are finished with bench. After, you will repeat this but with the s
After you do these exercises, called the T1 and T2 (Tier 1 and Tier 2), you will do your
which is found in the chart below.

Logging You'll notice that some sets in the main routine are hilighted yellow. These sets are you
Depending on how many reps you're able to achieve, the chart will update your weight
You need to log how many reps you get on that hilighted set for that exercise on that da
In the Log, you'll go to the green row (current week), and under the exercise you'd like
for, find Reps on 1+ column and fill in the value for the number of reps you were able t
on Friday you got 3 reps on your hilighted set of Bench, you'd go to Log, on the green r
you were under the Bench Reps on 1+ column and enter the number 3. The next week

Terms TM Training Max

AMRAP As Many Reps As Possible
1RM 1 rep max
Bench Bench Press
OHP Overhead Press
C.G. Bench Close-Grip Bench Press
SBD Total Based on your TMs, the sheet attempts to calculate t
T1 The first exercise of the day on the Routine. A primar
T2 The second exercise of the day on the Routine. An au
Accessory Usually an isolation exercise that assists with a speci
Macros Diet is what controls whether you build muscle, build muscle and fat, or lose fat/fat+m
that fits your goals, go to the Macro Calculator page and look for the section that fits yo
help you gain or lose rate at any normally effective rate, with desired percentages of in
the composition of your plan. Once you have your macros and calorie needs for rest/w
use an app like MyFitnessPal to log enter these macro parameters and log your calorie

Cut/Bulk? You can do either on this program. The creator of the original version of this program,
I've run it on bulk for over a year with minimal plateaus.

I broke it If you accidentally modified a cell that had a formula in it ao the sheet no longer functi
a new one here
Just open it, hit file>make a copy
Use that copy and delete the broken one.
Send all questions to reddit.com/u/Oat_Goat
 ate automatically each week, as displayed on the Routine page.
each week. Within the chart is cells for date, weights, and reps.
ou will start using this program. The first row should now be
cells should be filled with some 100s. These are your training maxes.
n do 1 rep with for the corresponding exercise in that column.
librate this program. Once you know your 1 rep max, multiply
at exercise with the value you calculated. Do this for each
se of its column. Once you have done this, visit the Routine
with weights that are calibrated to your 1 rep maxes.

whatever amount of days you have? Visit the setings page.

bers on the Log or Routine page for risk of breaking the sheet's references.
y cells which already contain numbers and are hilighted. See Use for more info on what can be modified.

he Routine page. Under the Routine chart will be rows for

t contain two exercises. These are your primary
will begin Monday with the first set after Bench. There are
u will repeat this but with the sets of OHP.
1 and Tier 2), you will do your accessory routine

hted yellow. These sets are your highest weight for that exercise.
e chart will update your weights for the next week.
d set for that exercise on that day in the Log page.
d under the exercise you'd like to log reps on hilighted set
number of reps you were able to get. For example, if
you'd go to Log, on the green row you'd move right until
r the number 3. The next week, your weight will increase.

90% of your true 1 rep max. What this program uses to find weights for you.

The highest amount of weight you can perform one good form rep with

he sheet attempts to calculate the estimated sum value of your Squat, Bench, and Deadlift (3 lifts of powerlifting). 1000 is a good star
he day on the Routine. A primary skill lift that all other lifts of that day aim to assist the improvement of.
f the day on the Routine. An auxillary compound lift that improves assistance muscles to the T1 lift of that day.
xercise that assists with a specific weak point muscle group and/or aesthetic hypertrophy.
muscle and fat, or lose fat/fat+muscle. To calculate a diet plan
look for the section that fits your needs. It can
with desired percentages of individual macros making up
os and calorie needs for rest/workout days, you can
arameters and log your calorie intake.

iginal version of this program, nSuns, ran it on a cut.

it ao the sheet no longer functions, you can get

werlifting). 1000 is a good start.