1RM

Bench 230
Squat 335
Deadlift 410

Rounding 5

1
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3
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up Set Rep

75% 250 1 AMAP

75% 250 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 2 Squat Warm Up Set Rep

85% 280 1 AMAP

85% 280 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

4
Week 3 Squat Warm Up Set Rep
80% 265 1 AMAP

80% 265 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 5 10 - 12
Hip thrust or glute bridge 5 10 - 12

Week 4 Squat Warm Up Set Rep

New 1RM 1 1
70%
Quad-dominant accessory of your choice (leg press, 230 3 10
weighted step up, weighted lunge, hack squat, etc.) 2 15 - 20
Hip thrust or glute bridge 2 15 - 20

5
 Rounding 5

Max 335
Shoot for 10+
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9). Rest 2 minutes between
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.

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, and 3 minutes if
you squat more than 400. Do sets until you can't hit the target number
of reps.

6
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, and 3 minutes if
you squat more than 400. Do sets until you can't hit the target number
of reps.

7
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Set Rep Max 230

80% 180 3 5 Rounding 5
70% 160 3 8 - 10
Pin press from chest or floor press 10RM 1 10
10RM 4 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 m
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up Set Rep

85% 195 3 3
75% 170 3 6-8
Pin press from chest or floor press 8RM 1 8
8RM 3 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 m
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

8
Week 3 Bench Press Warm Up Set Rep
90% 205 3 1
80% 180 3 5
Pin press from chest or floor press 6RM 1 6
6RM 2 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 m
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up Set Rep

New 1RM 1 1
Pin press from chest or floor press 3RM 1 3
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls of your choice 2 8

9
minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

10
minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds

11
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Set Rep Max 410

80% 325 4 5 Rounding 5
60% 245 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 8
Row 3 10
Shrug 3 10
Hip Thrust 3 10

Week 2 Deadlift (primary stance) Warm Up Set Rep

90% 365 2 1
85% 345 3 3
65% 265 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 6
Row 4 10
Shrug 4 10
Hip Thrust 4 10

12
Week 3 Deadlift (primary stance) Warm Up Set Rep
70% 285 6 3 EMOM
Deadlift (opposite stance) Warm Up
Last set should be an 8-9RPE 3 4
Row 3 8
Shrug 3 8
Hip Thrust 3 8

Week 4 Deadlift (primary stance) Warm Up Set Rep

New Max 1 1

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