Input Your 1RM (lbs or kg)

Squat 285
Bench Press 215
Deadlift 405

Rounding 2.5
(5 = lb, 2.5 = kg)
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1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5 172.5
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5 227.5
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 147.5
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Leg Extensions Hypertrophy Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3
Incline Dumbbell Press
Incline Chest Press
Incline Cable Flys
Preacher Curls
DB Concentration Curls
Spider Curls
Cambered Bar Tricep Extension
Cable Pressdowns w/ Rope
Cable Kickbacks
Hypertrophy Pressing 3 sets of 8-12
Hypertrophy Pressing 3 sets of 12-15
Hypertrophy Fly 2 sets of 15-20
Hypertrophy Curling 3 sets of 8-12
Hypertrophy Curling 2 sets of 12-15
Hypertrophy Curling 2 sets of 15-20
Hypertrophy Extension 3 sets of 8-12
Hypertrophy Extension 2 sets of 12-15
Hypertrophy Extension 2 sets of 15-20
 Percentage % of 1RM 70% to 80% is recommended
80% You can choose to increase this as you go if you'd like.

<-- fill this in to calculate hypertrophy day weight

Percentage
80% <-- % of 1RM

Percentage of Power Day

65% <-- % of power day

Percentage of Power Day

65% <-- % of power day

Use a weight you can hit

explosively with 2 to 3 reps in
the rank
1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5 155
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5 207.5
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 135
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Leg Extensions Hypertrophy Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3
Incline Dumbbell Press
Incline Chest Press
Incline Cable Flys
Preacher Curls
DB Concentration Curls
Spider Curls
Cambered Bar Tricep Extension
Cable Pressdowns w/ Rope
Cable Kickbacks
Hypertrophy Pressing 3 sets of 8-12
Hypertrophy Pressing 3 sets of 12-15
Hypertrophy Fly 2 sets of 15-20
Hypertrophy Curling 3 sets of 8-12
Hypertrophy Curling 2 sets of 12-15
Hypertrophy Curling 2 sets of 15-20
Hypertrophy Extension 3 sets of 8-12
Hypertrophy Extension 2 sets of 12-15
Hypertrophy Extension 2 sets of 15-20
 Percentage
72.5%

<-- fill this in to calculate hypertrophy day weight

Percentage
72.5%

Percentage of Power Day

72.5%

Percentage of Power Day

65%

Use a weight you can hit

explosively with 2 to 3 reps in
the rank
1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5 167.5
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5 220
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 147.5
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Leg Extensions Hypertrophy Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3
Incline Dumbbell Press
Incline Chest Press
Incline Cable Flys
Preacher Curls
DB Concentration Curls
Spider Curls
Cambered Bar Tricep Extension
Cable Pressdowns w/ Rope
Cable Kickbacks
Hypertrophy Pressing 3 sets of 8-12
Hypertrophy Pressing 3 sets of 12-15
Hypertrophy Fly 2 sets of 15-20
Hypertrophy Curling 3 sets of 8-12
Hypertrophy Curling 2 sets of 12-15
Hypertrophy Curling 2 sets of 15-20
Hypertrophy Extension 3 sets of 8-12
Hypertrophy Extension 2 sets of 12-15
Hypertrophy Extension 2 sets of 15-20
 Percentage
77.5%

<-- fill this in to calculate hypertrophy day weight

Percentage
77.5%

Percentage of Power Day

67.5%

Percentage of Power Day

67.5%

Use a weight you can hit

explosively with 2 to 3 reps in
the rank
1: Upper Body Power Purpose Set Scheme Weight
Bench Press Power Pushing 3 sets of 3-5 172.5
Weighted Pull Ups Assistance Pulling 2 sets of 6-10
Horizontal Row Auxiliary Pulling 2 sets of 6-10
Weighted Dips Assistance Pressing 2 sets of 6-10
Pendlay Rows Power Pulling 3 sets of 3-5
Dumbbell Shoulder Press Assistance Pressing 3 sets of 6-10
Cambered Bar Curls Auxiliary Curling 3 sets of 6-10
Dumbbell Skull Crushers Auxiliary Extension 3 sets of 6-10

2: Lower Body Power Purpose Set Scheme Weight

Squats Power Pressing 3 sets of 3-5 227.5
Hack Squats Assistance Pressing 2 sets of 6-10
Leg Extensions Assistance Extension 2 sets of 6-10
Stiff Legged Deadlifts Assistance Pulling 3 sets of 5-8
Leg Curls Assistance Curling 2 sets of 6-10
Standing Calf Raise Auxiliary Calf 3 sets of 6-10
Seated Calf Raise Auxiliary Calf 2 sets of 6-10

4: Back & Shoulders HT Purpose Set Scheme Weight

Pendlay Rows Speed Pulling 6 sets of 3 0
Horizontal Row Hypertrophy Pulling 3 sets of 8-12
Seated Cable Row Hypertrophy Pulling 3 sets of 8-12
Braced Dumbbell Rows Hypertrophy Pulling 2 sets of 12-15
Close Grip Pulldowns Hypertrophy Pulling 2 sets of 15-20
Dumbbell Shoulder Press Hypertrophy Shoulder 3 sets of 8-12
Upright Rows Hypertrophy Shoulder 2 sets of 12-15
DB Side Lateral Raises Hypertrophy Shoulder 3 sets of 12-20

5: Lower Body HT Purpose Set Scheme Weight

Squats Speed Pressing 6 sets of 3 160
Hack Squats Hypertrophy Pressing 3 sets of 8-12
Leg Press Hypertrophy Pressing 2 sets of 12-15
Leg Extensions Hypertrophy Extension 3 sets of 15-20
Romanian Deadlift Hypertrophy Pulling 3 sets of 8-12
Lying Leg Curls Hypertrophy Curling 2 sets of 12-15
Seated Leg Curls Hypertrophy Curling 2 sets of 15-20
Donkey Calf Raises Hypertrophy Calf 4 sets of 10-15
Seated Calf Raises Hypertrophy Calf 3 sets of 15-20

6: Chest & Arms HT Purpose Set Scheme Weight

Dumbbell Press Speed Pressing 6 sets of 3
Incline Dumbbell Press
Incline Chest Press
Incline Cable Flys
Preacher Curls
DB Concentration Curls
Spider Curls
Cambered Bar Tricep Extension
Cable Pressdowns w/ Rope
Cable Kickbacks
Hypertrophy Pressing 3 sets of 8-12
Hypertrophy Pressing 3 sets of 12-15
Hypertrophy Fly 2 sets of 15-20
Hypertrophy Curling 3 sets of 8-12
Hypertrophy Curling 2 sets of 12-15
Hypertrophy Curling 2 sets of 15-20
Hypertrophy Extension 3 sets of 8-12
Hypertrophy Extension 2 sets of 12-15
Hypertrophy Extension 2 sets of 15-20
 Percentage
80%

<-- fill this in to calculate hypertrophy day weight

Percentage
80%

Percentage of Power Day

70%

Percentage of Power Day

70%

Use a weight you can hit

explosively with 2 to 3 reps in
the rank