Bench Press

Squat Max 120 Max 85 Deadlift Max 150

Load Load Load
Reps Reps Reps

Session 1
Exercise Intensity Load Sets Reps Exercise
60 % 72.5 2 10
Deficit or Pause
Squat 65 % 77.5 2 8 Deadlift
70 % 85 2 6
60-70% 5 10
Bench Row or
Chest Bench Press
(pause last rep)
Supported Row

50-60% 4 4
Pause Squat or Deadlift
Front Squat
Close Grip or 90% of lightest
bench set this 47.5 2 10 RDL
Floor Press week
Lats 50-60% 3 12 Triceps
Shoulders 50-60% 3 12 Biceps
Low Back 50-60% 3 12 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
65 % 77.5 2 8
Deficit or Pause
Squat 70 % 85 2 6
Deadlift
75 % 90 2 4
Bench Row or 70-80% 6 6
Bench Press
Chest
Supported Row (pause last rep)

60-70% 4 3
Pause Squat or Deadlift
Front Squat
90% of lightest
Close Grip or bench set this 57.5 2 8 RDL
Floor Press
Lats week
55-65% 3 10 Triceps
Shoulders 55-65% 3 10 Biceps
Low Back 55-65% 3 10 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
70 % 85 2 6
Squat 75 % 90 2 5 Deficit or Pause
Deadlift
80 % 95 2 4
Bench Row or 60-70% 5 10
Bench Press
Chest (pause last rep)
Supported Row
 Bench Row or
Chest Bench Press
(pause last rep)
Supported Row
70-80% 4 2
Pause Squat or Deadlift
Front Squat
90% of lightest
Close Grip or
Floor Press bench set this 55 2 10 RDL
Lats week
60-70% 3 8 Triceps
Shoulders 60-70% 3 8 Biceps
Low Back 60-70% 3 8 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
85 % 102.5 5 3
Deficit or Pause
Squat Deadlift

Bench Row or 60-70% 5 10

Bench Press
Chest (pause last rep)
Supported Row
50-60% 4 4
Pause Squat or
Front Squat Deadlift

Close Grip or 90% of lightest

bench set this 60 2 10 RDL
Floor Press week
Lats 50-60% 3 12 Triceps
Shoulders 50-60% 3 12 Biceps
Low Back 50-60% 3 12 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
85 % 102.5 5 4
Deficit or Pause
Squat
Deadlift

Bench Row or 70-80% 6 6

Chest Bench Press
Supported Row
60-70% 4 3
Pause Squat or
Deadlift
Front Squat
90% of lightest
Close Grip or bench set this 0 2 8 RDL
Floor Press
Lats week
55-65% 3 10 Triceps
Shoulders 55-65% 3 10 Biceps
Low Back 55-65% 3 10 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
 85 % 102.5 5 5
Deficit or Pause
Squat
Deadlift

60-70% 5 10
Bench Row or
Bench Press
Chest (pause last rep)
Supported Row

70-80% 4 2
Pause Squat or Deadlift
Front Squat
90% of lightest
Close Grip or 45 2 10 RDL
Floor Press bench set this
Lats week
60-70% 3 8 Triceps
Shoulders 60-70% 3 8 Biceps
Low Back 60-70% 3 8 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
80 % 95 3 4

Squat

Bench Row or 70-80% 6 6

Chest Bench Press
(pause last rep)
Supported Row
n/a n/a n/a
Pause Squat or
Front Squat
Close Grip or 90% of lightest
bench set this 50 2 10 n/a
Floor Press week
Lats 50-60% 3 12 Triceps
Shoulders 50-60% 3 12 Biceps
Low Back 50-60% 3 12 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
85 % 102.5 5 6
Deficit or Pause
Squat
Deadlift

Bench Row or 60-70% 5 10

Chest Bench Press
(pause last rep)
Supported Row
n/a n/a n/a
Pause Squat or Deadlift
Front Squat
 90% of lightest
Close Grip or bench set this 50 2 8 RDL
Floor Press
Lats week
55-65% 3 10 Triceps
Shoulders 55-65% 3 10 Biceps
Low Back 55-65% 3 10 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
90 % 107.5 4 5
Deficit or Pause
Squat Deadlift

Bench Row or 70-80% 6 6

Chest Bench Press
(pause last rep)
Supported Row
n/a n/a n/a
Pause Squat or Deadlift
Front Squat
Close Grip or 90% of lightest
bench set this 57.5 2 8 RDL
Floor Press week
Lats 60-70% 3 8 Triceps
Shoulders 60-70% 3 8 Biceps
Low Back 60-70% 3 8 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
95 % 115 3 4
Deficit or Pause
Squat
Deadlift

Bench Row or 70-80% 6 6

Chest Bench Press
(pause last rep)
Supported Row
n/a n/a n/a
Pause Squat or Deadlift
Front Squat
90% of lightest
Close Grip or 57.5 2 8 RDL
Floor Press bench set this
Lats week
50-60% 3 12 Triceps
Shoulders 50-60% 3 12 Biceps
Low Back 50-60% 3 12 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
100 % 120 2 3
Deficit or Pause
Squat Deadlift

Bench Row or 60-70% 5 10

Bench Press
Chest (pause last rep)
Supported Row
 Bench Row or
Chest Bench Press
(pause last rep)
Supported Row
n/a n/a n/a
Pause Squat or
Deadlift
Front Squat
90% of lightest
Close Grip or 57.5 2 8 RDL
Floor Press bench set this
Lats week
55-65% 3 10 Triceps
Shoulders 55-65% 3 10 Biceps
Low Back 55-65% 3 10 Abs

Session 1
Exercise Intensity Load Sets Reps Exercise
105 % 125 1 2
Deficit or Pause
Squat Deadlift
Or Max out

Bench Row or 60-70% 5 10

Bench Press
Chest (pause last rep)
Supported Row
n/a n/a n/a
Pause Squat or
Deadlift
Front Squat
Close Grip or 90% of lightest
bench set this 62.5 2 8 RDL
Floor Press week
Lats 50-60% 3 12 Triceps
Shoulders 50-60% 3 12 Biceps
Low Back 50-60% 3 12 Abs
 Week 1
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
60 % 90 5 4 60 %
Squat 65 %
70 %
62.50 % 52.5 2 10 60-70%
67.50 % 57.5 2 8 Bench Row or
Chest
72.50 % 62.5 2 6 Supported Row

65 % 97.5 5 4 50-60%
Pause Squat or
Front Squat
Close Grip or 90% of lightest
35 % 52.5 2 12 bench set this
Floor Press week
50-60% 3 12 Lats 50-60%
50-60% 3 12 Shoulders 50-60%
50-60% 3 12 Low Back 50-60%
Week 2
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
70 % 105 4 3 65 %
Squat 70 %
75 %
72.50 % 62.5 2 6 Bench Row or 70-80%
77.50 % 65 2 5 Chest
82.50 % 70 2 4 Supported Row
75 % 112.5 4 3 60-70%
Pause Squat or
Front Squat
90% of lightest
40 % 60 2 10 Close Grip or bench set this
Floor Press
55-65% 3 10 Lats week
55-65%
55-65% 3 10 Shoulders 55-65%
55-65% 3 10 Low Back 55-65%
Week 3
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
80 % 120 2 2 70 %
Squat 75 %
80 %
70.00 % 60 2 8 Bench Row or 60-70%
Chest
Supported Row
 Bench Row or
75.00 % 65 2 6 Chest
80.00 % 67.5 2 4 Supported Row
85 % 127.5 1 rep out, keep 70-80%
one in the tank Pause Squat or
Front Squat
90% of lightest
Close Grip or
45 % 67.5 0 0 Floor Press bench set this
60-70% 3 8 Lats week
60-70%
60-70% 3 8 Shoulders 60-70%
60-70% 3 8 Low Back 60-70%
Week 4
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
63 % 95 5 4 85 %
Squat

80.00 % 67.5 2 4 Bench Row or 60-70%

85.00 % 72.5 2 3 Chest
90.00 % 77.5 2 2 Supported Row
68 % 102.5 5 4 50-60%
Pause Squat or
Front Squat
Close Grip or 90% of lightest
38 % 57.5 2 12 bench set this
Floor Press week
50-60% 3 12 Lats 50-60%
50-60% 3 12 Shoulders 50-60%
50-60% 3 12 Low Back 50-60%
Week 5
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
73 % 110 4 3 85 %
Squat

RPE 8.5-9 n/a 1 Bench Row or 70-80%

-20kg from top 5 3 Chest
single Supported Row
78 % 117.5 4 3 60-70%
Pause Squat or
Front Squat
90% of lightest
43 % 65 2 10 Close Grip or bench set this
Floor Press
55-65% 3 10 Lats week
55-65%
55-65% 3 10 Shoulders 55-65%
55-65% 3 10 Low Back 55-65%
Week 6
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
 80 % 120 2 2 85 %
Squat

60.00 % 50 6 6 60-70%
Bench Row or
Chest
Supported Row

rep out, keep

85 % 127.5 1 70-80%
one in the tank Pause Squat or
Front Squat
90% of lightest
45 % 67.5 0 0 Close Grip or
Floor Press bench set this
60-70% 3 8 Lats week
60-70%
60-70% 3 8 Shoulders 60-70%
60-70% 3 8 Low Back 60-70%
Week 7
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
n/a n/a n/a n/a 80 %

Squat

65.00 % 55 2 10 Bench Row or 70-80%

70.00 % 60 2 8 Chest
75.00 % 65 2 6 Supported Row
n/a n/a n/a n/a n/a
Pause Squat or
Front Squat
Close Grip or 90% of lightest
n/a n/a n/a n/a bench set this
Floor Press week
50-60% 3 12 Lats 50-60%
50-60% 3 12 Shoulders 50-60%
50-60% 3 12 Low Back 50-60%
Week 8
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
60 % 90 5 4 85 %
Squat

65.00 % 55 2 10 Bench Row or 60-70%

70.00 % 60 2 8 Chest
75.00 % 65 2 6 Supported Row
65 % 97.5 4 3 n/a
Pause Squat or
Front Squat
 90% of lightest
35 % 52.5 2 10 Close Grip or bench set this
Floor Press
55-65% 3 10 Lats week
55-65%
55-65% 3 10 Shoulders 55-65%
55-65% 3 10 Low Back 55-65%
Week 9
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
70 % 105 4 3 80 %
Squat

75.00 % 65 2 6 Bench Row or 70-80%

80.00 % 67.5 2 5 Chest
85.00 % 72.5 2 4 Supported Row
75 % 112.5 4 3 n/a
Pause Squat or
Front Squat
Close Grip or 90% of lightest
40 % 60 2 10 bench set this
Floor Press week
60-70% 3 8 Lats 60-70%
60-70% 3 8 Shoulders 60-70%
60-70% 3 8 Low Back 60-70%
Week 10
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
80 % 120 2 2 80 %
Squat

75.00 % 65 2 6 Bench Row or 70-80%

80.00 % 67.5 2 5 Chest
85.00 % 72.5 2 4 Supported Row
rep out, keep
85 % 127.5 1 n/a
one in the tank Pause Squat or
Front Squat
90% of lightest
45 % 67.5 0 0 Close Grip or
Floor Press bench set this
50-60% 3 12 Lats week
50-60%
50-60% 3 12 Shoulders 50-60%
50-60% 3 12 Low Back 50-60%
Week 11
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
63 % 95 5 4 85 %
Squat

72.50 % 62.5 2 8 Bench Row or 60-70%

77.50 % 65 2 6 Chest
Supported Row
 Bench Row or
Chest
82.50 % 70 2 4 Supported Row
68 % 102.5 5 4 n/a
Pause Squat or
Front Squat
90% of lightest
38 % 57.5 2 12 Close Grip or
Floor Press bench set this
55-65% 3 10 Lats week
55-65%
55-65% 3 10 Shoulders 55-65%
55-65% 3 10 Low Back 55-65%
Week 12
Session 2 Session 3
Intensity Load Sets Reps Exercise Intensity
73 % 110 4 3 50 %
Squat

82.50 % 70 2 4 Bench Row or 60-70%

87.50 % 75 2 3 Chest
92.50 % 77.5 2 2 Supported Row
78 % 117.5 4 3 n/a
Pause Squat or
Front Squat
Close Grip or 90% of lightest
43 % 65 2 10 bench set this
Floor Press week
50-60% 3 12 Lats 50-60%
50-60% 3 12 Shoulders 50-60%
50-60% 3 12 Low Back 50-60%
Session 3 Session 4
Load Sets Reps Exercise Intensity Load
72.5 2 10 60 % 90
Deficit or Pause
77.5 2 8 Deadlift
85 2 6
5 10 62.50 % 52.5
Bench Press 67.50 % 57.5
(pause last rep)
72.50 % 62.5

4 4 65 % 97.5
Deadlift

47.5 2 10 RDL 35 % 52.5

3 12 Triceps 50-60%
3 12 Biceps 50-60%
3 12 Abs 50-60%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
77.5 2 8 70 % 105
Deficit or Pause
85 2 6
Deadlift
90 2 4
6 6 72.50 % 62.5
Bench Press
77.50 % 65
(pause last rep)
82.50 % 70
4 3 70 % 105
Deadlift

57.5 2 8 RDL 40 % 60
3 10 Triceps 55-65%
3 10 Biceps 55-65%
3 10 Abs 55-65%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
85 2 6 n/a n/a
90 2 5 Deficit or Pause
Deadlift
95 2 4
5 10 70.00 % 60
Bench Press
(pause last rep)
 Bench Press 75.00 % 65
(pause last rep)
80.00 % 67.5
4 2 n/a n/a
Deadlift

55 2 10 RDL 45 % 67.5
3 8 Triceps 60-70%
3 8 Biceps 60-70%
3 8 Abs 60-70%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
102.5 5 3 63 % 95
Deficit or Pause
Deadlift

5 10 80.00 % 67.5
Bench Press
(pause last rep) 85.00 % 72.5
90.00 % 77.5
4 4 68 % 102.5
Deadlift

60 2 10 RDL 38 % 57.5
3 12 Triceps 50-60%
3 12 Biceps 50-60%
3 12 Abs 50-60%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
102.5 5 4 73 % 110
Deficit or Pause
Deadlift

6 6 RPE 8.5-9
Bench Press -20kg from top
single

4 3 78 % 117.5
Deadlift

0 2 8 RDL 43 % 65
3 10 Triceps 55-65%
3 10 Biceps 55-65%
3 10 Abs 55-65%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
 102.5 5 5 n/a n/a
Deficit or Pause
Deadlift

5 10 60.00 % 50
Bench Press
(pause last rep)

4 2 n/a n/a
Deadlift

45 2 10 RDL 48 % 72.5
3 8 Triceps 60-70%
3 8 Biceps 60-70%
3 8 Abs 60-70%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
95 3 4 n/a n/a

6 6 65.00 % 55
Bench Press 70.00 % 60
(pause last rep)
75.00 % 65
n/a n/a n/a n/a

50 2 10 RDL n/a n/a

3 12 Triceps 50-60%
3 12 Biceps 50-60%
3 12 Abs 50-60%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
102.5 5 6 60 % 90
Deficit or Pause
Deadlift

5 10 65.00 % 55
Bench Press 70.00 % 60
(pause last rep)
75.00 % 65
n/a n/a 65 % 97.5
Deadlift
 50 2 8 RDL 35 % 52.5
3 10 Triceps 55-65%
3 10 Biceps 55-65%
3 10 Abs 55-65%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
95 6 2 70 % 105
Deficit or Pause
Deadlift

6 6 75.00 % 65
Bench Press 80.00 % 67.5
(pause last rep)
85.00 % 72.5
n/a n/a 75 % 112.5
Deadlift

57.5 2 8 RDL 40 % 60
3 8 Triceps 60-70%
3 8 Biceps 60-70%
3 8 Abs 60-70%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
95 6 2 n/a n/a

6 6 75.00 % 65
Bench Press 80.00 % 67.5
(pause last rep)
85.00 % 72.5
n/a n/a n/a n/a

57.5 2 8 RDL 45 % 67.5

3 12 Triceps 50-60%
3 12 Biceps 50-60%
3 12 Abs 50-60%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
102.5 5 6 60 % 90
Deficit or Pause
Deadlift

5 10 72.50 % 62.5
Bench Press
(pause last rep) 77.50 % 65
 Bench Press
(pause last rep)
82.50 % 70
n/a n/a 65 % 97.5
Deadlift

57.5 2 8 RDL 38 % 57.5

3 10 Triceps 55-65%
3 10 Biceps 55-65%
3 10 Abs 55-65%

Session 3 Session 4
Load Sets Reps Exercise Intensity Load
60 6 6 73 % 110
Deficit or Pause
Deadlift

5 10 82.50 % 70
Bench Press
(pause last rep) 87.50 % 75
92.50 % 77.5
n/a n/a 78 % 117.5
Deadlift

62.5 2 8 RDL 43 % 65
3 12 Triceps 50-60%
3 12 Biceps 50-60%
3 12 Abs 50-60%
ession 4
Sets Reps
5 4

2 10
2 8

2 6

5 4

2 12
3 12
3 12
3 12

ession 4
Sets Reps
4 3

2 6
2 5
2 4
4 3

2 10
3 10
3 10
3 10

ession 4
Sets Reps
n/a n/a

2 8
 2 6
2 4
n/a n/a

4 8
3 8
3 8
3 8

ession 4
Sets Reps
5 4

2 4
2 3
2 2
5 4

2 12
3 12
3 12
3 12

ession 4
Sets Reps
4 3

n/a 1
5 3

4 3

2 10
3 10
3 10
3 10

ession 4
Sets Reps
 n/a n/a

6 6

n/a n/a

4 8
3 8
3 8
3 8

ession 4
Sets Reps
n/a n/a

2 10
2 8
2 6
n/a n/a

n/a n/a n/a

3 12
3 12
3 12

ession 4
Sets Reps
5 4

2 10
2 8
2 6
4 3
 2 10
3 10
3 10
3 10

ession 4
Sets Reps
4 3

2 6
2 5
2 4
4 3

2 10
3 8
3 8
3 8

ession 4
Sets Reps
n/a n/a

2 6
2 5
2 4
n/a n/a

4 8
3 12
3 12
3 12

ession 4
Sets Reps
5 4

2 8
2 6
 2 4
5 4

2 12
3 10
3 10
3 10

ession 4
Sets Reps
4 3

2 4
2 3
2 2
4 3

2 10
3 12
3 12
3 12