Squat 145

Bench Press 110 Intermediate CLUTZ

Deadlift 185 Updated: 06/03/15
Paused Deadlifts 160
Paused Squats 115
Closegrip 95
*Click Above for Exercise Selection

Increment 2.5 Day #1 Day #3

Exercise Sets x Reps Weight Exercise
Squat 5x6 102.5 Paused Deadlifts

Bench Press 5x7 75 Bench

Closegrip 3x6 70 3 ct Bench

Week 1 Speed Pulls

Can be replaced with: Speed Pulls

DB Flies 5x10 DB Flies

Lat Pulldown 3x10 Lat Pulldown
Facepull 1x20 Facepull
Squat 6x5 105 Paused Deadlifts

Bench Press 5x6 80 Bench

Closegrip 3x5 72.5 3 ct Bench

Week 2
Speed Pulls

DB Flies 5x10 10 DB Flies

Week 2

Lat Pulldown 3x10 40 Lat Pulldown

Facepull 2x15 20 Facepull
Barbell Curls 2x15 20
Lateral Raises 3x15 5
Squat 6x4 110 Paused Deadlifts

Bench Press 5x7 77.5 Bench

Closegrip 4x4 72.5 3 ct Bench
Week 3
Speed Pulls
DB Flies 5x12-11-11-11-11 10
Underhand Pu3x10 42.5 DB Flies
Facepull 3x12 25 Lat Pulldown
Barbell Curls 2x10 25 Facepull
Lateral Raises 3x15 5 Triceps Pushdown
Lateral Raises
Squat 4x6 105 Paused Deadlifts

Bench Press 5x6 82.5 Bench

Closegrip 5x3 75 3 ct Bench

Week 4 Paused Deadlifts

DB Flies 5x10 DB Flies

Upper back 50 Total Reps Upper back

Squat 5x5 110 Paused Deadlifts

Bench Press 1x3 92.5 Bench

1x3 100
2x5 87.5
Week 5
Week 5

Paused Deadlifts

DB Flies 5x10 DB Flies

Upper back 50 Total Reps Upper back

Squat 6x4 115 Paused Deadlifts

Bench Press 1x3 92.5 Bench

1x2 100
2x4 90
Week 6

Deadlift

DB Flies 5x10 DB Flies

Upper back 50 Total Reps Upper back

Squat 3x3 102.5 Squats

Bench Press 3x3 77.5 Bench

Week 7
Deadlifts 3x1 130 Deadlift
ate CLUTZ By Connor Lutz

Day #3 Day #5 Day #6

Sets x Reps Weight Exercise Sets x Reps Weight Exercise Sets x Reps Weight
4x5 107.5 Squat 6x2 115 Deadlifts 1x4 130
2x3 140
5x5 82.5 Bench 5x3 90 3x3 147.5
2x2 82.5 Touch and Go 1x3+ (5) 90
Speed Bench 5x1 82.5
8x3 120 Paused Squats 4x5 77.5 Can add Bands or Chains if desired
eplaced with: Speed Pulls or Deficits

5x10 DB Flies 5x10 10 DB Flies 5x10 10

3x10 Lat Pulldown 3x10 45 Lat Pulldown 3x10 40
1x20 Facepull 1x20 20 Facepull 1x20 20
3x5 112.5 Squat 4x3 115 Deadlifts 1x4 135
2x3 142.5
5x4 87.5 Bench 5x2 97.5 2x3 152.5
3x2 82.5 Touch and Go 1x2+(8) 97.5
Speed Bench 5x1 85
Paused Squats 3x5 80
7x3 130

5x10 10 DB Flies 5x10 DB Flies 5x11 10

3x10 40 Lat Pulldown 3x10 40 Lat Pulldown 3x11 40
2x15 20 Facepull 2x15 20 Facepull 3x15 20
Barbell Curls 2x10 30 Triceps Pushdown 2x10 30
Lateral Raises 3x15 5 Lateral Raises 3x10 10
4x4 115 Squat 3x4 115 Deadlifts 1x3 130
3x2 147.5
5x5 85 Bench 5x3 92.5 2x2 157.5
3x3 82.5 Touch and Go 1x3+ 92.5
Speed Bench 5x1 87.5
6x3 140 Paused Squats 4x4 82.5

5x12-12-11-11- 10 DB Flies 5x12-12-12-11- 10 DB Flies 5x12-12-12-12-1 10

3x11-10-10 42.5 Lat Pulldown 3x11-11-10 42.5 Lat Pulldown 3x11-11-11 42.5
3x15 Facepull 3x12 Facepull 3x12
2x15 22.5 Barbell Curls 2x8 Triceps Pushdown 2x10 30
3x16-15-15 5 Lateral Raises 3x6 10 Lateral Raises 3x7-6-6 10
3x4 120 Squat 2x3 115 Deadlifts 1x3 147.5
2x2 122.5 3x2 157.5
5x4 90 2x5 110 2x 1-2 167.5
2x2 87.5
Bench 5x2 100 Speed Bench 5x1 90
8x2 147.5 Touch and Go 1x2+ 100

Paused Squats 3x4 87.5

5x10 DB Flies 5x10
50 Total Reps DB Flies 5x10 Upper back 50 Total Reps
Upper back 50 Total Reps
4x3 125 Squat 2x3 120 Deadlifts 1x2 162.5
2x2 130 2x1 170
1x3 90 2x5 112.5
1x2 100
2x1 105 Bench 1x3 90 Overload Bench 4x1 112.5
2x4 87.5 1x3 97.5 3 ct Bench 3x2 87.5
2x6 87.5 *Click Above for Exercise Selection
6x2 157.5
Paused Squats 4x3 90
5x10 DB Flies 5x10
50 Total Reps DB Flies 5x10 Upper back 50 Total Reps
Upper back 50 Total Reps
5x2 127.5 Squats 1x3 115 Deadlifts 3x1 140
1x3 127.5
1x3 92.5 2x1-2 137.5
1x1 100 2x4 115 Overload Bench 4x1 115
1x1 107.5 3 ct Bench 3x3 87.5
2x3 90 Bench 1x3 92.5
1x3 100
4x2 167.5 2x5 90

5x10 DB Flies 5x10 DB Flies 5x10

50 Total Reps Upper back 50 Total Reps Upper back 50 Total Reps

3x1 87.5 Squat 1RM

3x1 65 Rest Bench 1RM

Deadlift 1RM