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Sample Programs Updated
Sample Programs Updated
Sample Programs Updated
Bench 300
Squat 400
Deadlift 500
Rounding 2.5
Maxes and rounding will be set for all routines from this page bu
Use whatever units you want.
u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
Day 1 Weight Sets Reps
or 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
or 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
or 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
Day 1 Weight Sets Reps
Bench Warm Up
New 1RM 1 1
Curls/pullups/pulldowns of your choice 15RM 3 12 - 15
Day 1 Weight Sets Reps
Bench Warm Up
New 1RM 1 1
Curls of your choice 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with f
DB fly 20RM 3 AMAP
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
Bench Warm Up
New 1RM 1 1
Bodyweight pushups 1 AMAP
DB curl 20RM 3 AMAP Circuit WITHOUT blood flow restriction
DB rolling triceps extensions 20RM 3 AMAP *Pick weights you can get at least 15-20 reps with for your first
DB fly 20RM 3 AMAP
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
flow restriction*
can get at least 20-30 reps with for your first set. Take the wraps off between sets
W2 Max 305
W3 Max 310
W4 Max 315
Max 300
2 3 Rounding 2.5
3 8
3 12
3 8
3 4
4 8
4 12
4 8
5 4
5 8
5 12
5 8
1 AMAP
ur max up 5 pounds. If you get 7+, bump your max up 10 pounds
2 8
2 12
2 8
Day 1 Weight Sets Reps
Max 300
2 3 Rounding 2.5
3 8
3 12
3 8
3 4
4 8
4 12
4 8
5 4
5 8
5 12
5 8
1 AMAP
r max up 5 pounds. If you get 7+, bump your max up 10 pounds
2 8
2 12
2 8
Day 1 Weight Sets Reps Rounding 2.5
eep your max the same next week. If you get 9-10, bump your max up 5 pounds for next week. If you get 11+, bump your max up 10 pounds for next w
AMAP set (so if you did 8, you're doing sets of 6), and do 3 more sets with the same weight.
eep your max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get 8+, bump your max up 10 pounds for next we
AMAP set (so if you did 6, you're doing sets of 4), and do 3 more sets with the same weight.
t 13+, bump your max up 10 pounds for next week
If you get 5 or less, keep you max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get 8
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 5 more sets with the same weight.
Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6), and do 5 more sets with the same weight.
Rounding 2.5
W1 Max 400
f you get 8+, bump your max up 10 pounds for next week
W3 Max 405
Day 1 Weight Sets Reps
Max 400
Shoot for 10+
you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target
number of reps.
Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6). Rest 2 minutes between sets if you squat less than 400
Shoot for 5+
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4). Rest 2 minutes between sets if you squat less than 400
en sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
en sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
the target number of reps.
Max 400
1 8 Rounding 2.5
3 5-6
1 5
3 3-4
1 3
3 1-2
1 1
Day 1 Weight Sets Reps Day 2 Weight
Max 400
1 8 Rounding 2.5
3 5-6
1 5
3 3-4
1 3
3 1-2
1 1
Day 1 Weight Sets Reps
8RM 3 5-6
Wide Stance, paused squat Warm Up
10RM 1 10
10RM 3 7-8
5RM 3 3-4
Wide Stance, paused squat Warm Up
8RM 1 8
8RM 3 5-6
3RM 3 1-2
Wide Stance, paused squat Warm Up
5RM 1 5
5RM 3 3-4
Max 400
2 4 Rounding 2.5
1 AMAP
2 4
1 AMAP
Day 1 Weight Sets Reps Day 2
After week 4, start back over, and try to increase weight for each week, maintaining good form.
Reps
Max 500
10 Rounding 2.5
5
8
4
5
2
3
1
ditional set if the preceding set left you with more than 2 solid reps in the tank
Day 1 Weight Sets Reps
3 8 Max 500
lute Bridges 3 10 Rounding 2.5
4 8
lute Bridges 4 10
4 10
lute Bridges 4 12
5 10
lute Bridges 5 12
Day 1 Weight Sets Reps
Warm Up
3 6
4 8
4 10
4 10
4 12
Warm Up
4 6
5 10
5 12
Day 1 Weight Sets Reps