Max Lifts LBS Pause Squat (90%)

Squat 430 390 After every 4 week block, if you feel good, bum
Bench 265
Deads 540

Volume Phase

Day 1: Legs Reps x Sets Week 1 Week 2

2x5 RPE 6 RPE 7
Low Bar Squat
2x6 292.4 301
Bulgarian Split Squat 3x8
Isolation
Hamstring Curl
3x10
Quad Extension
Calf Raise
Core
Leg Raise 3x8
Cable Crunches
Reps x Sets Week 1 Week 2
Day 2: Chest And Triceps
2x5 RPE 6 RPE 7
Paused Flat Barbell Bench Press 2x6 185.5 190.8
Incline Barbell Bench Press
Flat Dumbbell Press 3x8
Mid Cable Fly Press
Push Down Pronate Grip
Overhead Triceps Extension Dumbbell 3x10
Cable Triceps Pull Down Single Grip
Reps x Sets Week 1 Week 2
Day 3: Back And Biceps
1x3 RPE 6 RPE 7
Beltless Deadlifts 3x4 388.8 399.6
Weighted Wide Grip Pull Ups
3x8
Dumbbell Row
Wide Supinated Grip Machine Pull down
Cable Row
Standing Dumbbell Curls 3x12
Wide Grip Barbell Curl
Dumbbell Hammer Curl
Reps x Sets Week 1 Week 2
Day 4: Shoulders
1x6 RPE 6 RPE 7
Flat Barbell Bench Press 3x6 180.2 185.5
Barbell Overhead Press 3x10
Barbell Shrugs 3x12
 Dumbbell Overhead Press
Medial Deltoid 3x10
Dumbbell Lateral Raise
Posterior Deltoid
3x10
Bent Over Dumbbell Raise
Reps x Sets Week 1 Week 2
Day 5: Legs
2x5 RPE 6 RPE 7
Pause Squats 2x7 257.4 265.2
Accessory (Non-Iso)
Leg Press 3x8
Hip Thrusts
Isolation
Quad Extension 3x12
Hamstring Curl
Reps x Sets Week 1 Week 2
Day 6: Back And Chest
1x4 RPE 6 RPE 6
Straight Legs Beltless Deadlifts 2x6 324 334.8
Close Grip Bench 3x6 174.9 180.2
Wide Grip Machine Pull down
3x8
Incline Bench
Dumbbell Row
Dumbbell flat Bench
3x10
Wide Grip Machine Row
Incline Dumbbell Flyes
ek block, if you feel good, bump up the maxes by 2.5%. Ex. 385 -> 395 -> 415

hase

Week 2 Week 3 Week 4 Day 1 : Legs

RPE 7 RPE 8 RPE 9
Low Bar Squat
301 309.6 318.2
3x8 Bulgarian Split Squat
Isolation
Hamstring Curl
3x10
Quad Extension
Calf Raise
Core
3x8 Leg Raise
Cable Crunches
Week 2 Week 3 Week 4
Day 2: Chest And Triceps
RPE 7 RPE 8 RPE 9
190.8 196.1 201.4 Paused Flat Barbell Bench Press
Incline Barbell Bench Press
3x8 Flat Dumbbell Press
Mid Cable Fly Press
Push Down Pronate Grip
3x10 Overhead Triceps Extension Dumbbell
Cable Triceps Pull Down Single Grip
Week 2 Week 3 Week 4
Day 3: Back And Biceps
RPE 7 RPE 6 RPE 8
399.6 410.4 421.2 Beltless Deadlifts
Weighted Wide Grip Pull Ups
3x8
Dumbbell Row
Wide Supinated Grip Machine Pull down
Cable Row
3x12 Standing Dumbbell Curls
Wide Grip Barbell Curl
Dumbbell Hammer Curl
Week 2 Week 3 Week 4
Day 4: Shoulders
RPE 7 RPE 8 RPE 9
185.5 190.8 196.1 Flat Barbell Bench Press
3x10 Barbell Overhead Press
3x12 Barbell Shrugs
 Dumbbell Overhead Press
3x10 Medial Deltoid
Dumbbell Lateral Raise
Posterior Deltoid
3x10
Bent Over Dumbbell Raise
Week 2 Week 3 Week 4
Day 5: Legs
RPE 7 RPE 8 RPE 9
265.2 273 280.8 Paused Squats
Accessory (Non-Iso)
3x8 Leg Press
Hip Thrusts
Isolation
3x12 Quad Extension
Hamstring Curl
Week 2 Week 3 Week 4
Day 6: Back And Chest
RPE 6 RPE 7 RPE 7
334.8 345.6 356.4 Pause Deadlifts
180.2 185.5 190.8 Close Grip Bench
Wide Grip Machine Pull down
3x8
Incline Bench
Dumbbell Row
Dumbbell flat Bench
3x10
Wide Grip Machine Row
Incline Dumbbell Flyes
 Hybrid Phase

ay 1 : Legs Reps x Sets Week 5 Week 6 Week 7

2x3 RPE 6 RPE 7 RPE 8
w Bar Squat
3x4 318.2 326.8 335.4
ian Split Squat 3x8
solation
mstring Curl
3x12
d Extension
alf Raise
Core
eg Raise 3x10
le Crunches
Reps x Sets Week 5 Week 6 Week 7
hest And Triceps
2x3 RPE 6 RPE 7 RPE 8
Barbell Bench Press 3x4 196.1 201.4 206.7
rbell Bench Press
umbbell Press 3x8
able Fly Press
wn Pronate Grip
ps Extension Dumbbell 3x12
Pull Down Single Grip
Reps x Sets Week 5 Week 6 Week 7
Back And Biceps
1x2 RPE 6 RPE 7 RPE 6
ess Deadlifts 3x3 399.6 410.4 421.2
Wide Grip Pull Ups
mbbell Row 4x8
Grip Machine Pull down
able Row
Dumbbell Curls
3x10
rip Barbell Curl
ell Hammer Curl
Reps x Sets Week 5 Week 6 Week 7
4: Shoulders
2x5 RPE 6 RPE 7 RPE 8
bell Bench Press 3x5 185.5 190.8 196.1
Overhead Press 3x5
bell Shrugs 3x12
l Overhead Press
dial Deltoid
ell Lateral Raise 3x10
erior Deltoid
r Dumbbell Raise
Reps x Sets Week 5 Week 6 Week 7
ay 5: Legs
2x3 RPE 6 RPE 7 RPE 8
sed Squats 2x6 292.4 301 309.6
sory (Non-Iso)
eg Press 3x8
p Thrusts
solation
d Extension 3x10
mstring Curl
Reps x Sets Week 5 Week 6 Week 7
Back And Chest
2x3 RPE 6 RPE 7
se Deadlifts 2x4 356.4 367.2 378
e Grip Bench 4x6 174.9 180.2 185.5
Machine Pull down
3x8
line Bench
mbbell Row
bell flat Bench
3x12
ip Machine Row
Dumbbell Flyes
Week 7 Week 8 Day 1: Legs Reps x Sets
RPE 8 RPE 9 1x1
335.4 344 Low Bar Squat 1x3
3x3
Bulgarian Split Squat
Isolation
Hamstring Curl
Quad Extension
Calf Raise
Core
Leg Raise
Week 7 Week 8 Cable Crunches
RPE 8 RPE 9 Reps x Sets
Day 2: Chest And Triceps
206.7 212 1x1
1x3
Paused Flat Barbell Bench Press 3x3
Incline Barbell Bench Press
Flat Dumbbell Press
Mid Cable Fly Press
Push Down Pronate Grip
Week 7 Week 8 Overhead Triceps Extension Dumbbell
RPE 6 RPE 8 Cable Triceps Pull Down Single Grip
421.2 432 Reps x Sets
Day 3: Back And Biceps
1x1
Deadlifts 3x2
Weighted Wide Grip Pull Ups
Dumbbell Row
Wide Supinated Grip Machine Pull down
Cable Row
Standing Dumbbell Curls
Week 7 Week 8 Wide Grip Barbell Curl
RPE 8 RPE 9 Dumbbell Hammer Curl
196.1 201.4 Reps x Sets
Day 4: Shoulders
2x4
Flat Barbell Bench Press 3x4
 Barbell Overhead Press
Barbell Shrugs
Dumbbell Overhead Press
Medial Deltoid
Dumbbell Lateral Raise
Week 7 Week 8 Posterior Deltoid
RPE 8 RPE 9 Bent Over Dumbbell Raise
309.6 318.2 Reps x Sets
Day 5: Legs
2x2
Low Bar Squat 2x5
Accessory (Non-Iso)
Leg Press
Hip Thrusts
Isolation
Week 7 Week 8 Quad Extension
RPE 7 Hamstring Curl
378 388.8 Day 6: Back And Chest Reps x Sets
185.5 190.8 Deadlifts 5x1
Close Grip Bench 4x5
Wide Grip Machine Pull down
Incline Bench
Dumbbell Row
Dumbbell flat Bench
Wide Grip Machine Row
Incline Dumbbell Flyes
 Intensity Phase

Week 10 Week 11 Week 12 Week 13

1x1
RPE 6 RPE 7 1x2 RPE 8 1x1
1x2
326.8 335.4 344 352.6
3x8

3x12

3x10

Week 10 Week 11 Week 12 Week 13

1x1
RPE 6 RPE 7 1x2 RPE 8 1x1
1x2
201.4 206.7 212 217.3

3x8

3x12

Week 10 Week 11 Week 12 Week 13

RPE 6 RPE 7 RPE 8 RPE 9
410.4 421.2 432 442.8

3x8

3x10

Week 10 Week 11 Week 12 Week 13

RPE 6 RPE 7 RPE 8 RPE 9
190.8 196.1 201.4 206.7
 3x5
3x12

3x10

3x10

Week 10 Week 11 Week 12 Week 13

RPE 6 RPE 7 RPE 8 RPE 9
301 309.6 318.2 326.8

3x8

3x10

Week 10 Week 11 Week 12 Week 13

421.2 432 442.8 Deload
185.5 190.8 196.1 201.4
3x8

3x12
Week 13
RPE 9

352.6

Week 13
RPE 9

217.3

Week 13
RPE 9
442.8

Week 13
RPE 9
206.7
Week 13
RPE 9
326.8

Week 13
Deload
201.4