Operator Template

Lift 3 times a week, retest every 6-12 weeks

Cluster Week 1 Week 2 Week 3 Week 4
Sets X Reps @ 1RM% 3x5 @ 70% 3x5 @ 80% 3x3 @ 90% 3x5 @ 75%

Lift 1 70.0 80.0 90.0 75.0

Lift 2 70.0 80.0 90.0 75.0
Lift 3 70.0 80.0 90.0 75.0
Lift 4 70.0 80.0 90.0 75.0

1 Rep Max Calculator

Smallest Weight Increment 2.5
Weight Reps
Cluster Lifted Lifted 70% 75%

Lift 1 100 1.0 70 75

Lift 2 100 1.0 70 75
Lift 3 100 1.0 70 75
Lift 4 100 1.0 70 75

Only Edit Portions Hightlighted in yellow to maintain the formu

 Week 5 Week 6
3x5 @ 85% 3x2 @ 95%

85.0 95.0
85.0 95.0
85.0 95.0
85.0 95.0

80% 85% 90% 95%

80 85 90 95
80 85 90 95
80 85 90 95
80 85 90 95

in yellow to maintain the formulas.

 Zulu Template
Lift 4 times a week in A, B fashion, retest every 6-12 weeks
Cluster Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Sets X Reps @ 1RM% 3x5 @ 70% 3x5 @ 80% 4x3 @ 90% 3x5 @ 70% 3x5 @ 80% 4x3 @ 90%
Over head press 12.5 15.0 15.0 12.5 15.0 15.0
squats 20.0 25.0 27.5 20.0 25.0 27.5
deadlift 37.5 45.0 50.0 37.5 45.0 50.0
bench press 20.0 25.0 27.5 20.0 25.0 27.5
pullups 17.5 20.0 22.5 17.5 20.0 22.5
row 25.0 27.5 32.5 25.0 27.5 32.5

1 Rep Max Calculator

Smallest Weight Increment 2.5
Weight Reps
Cluster Lifted Lifted 70% 75% 80% 85% 90% 95%

Over head press 15 6.0 12.5 12.5 15 15 15 17.5

squats 25 6.0 20 22.5 25 25 27.5 27.5
deadlift 45 7.0 37.5 42.5 45 47.5 50 52.5
bench press 27.5 5.0 20 22.5 25 25 27.5 27.5
pullups 20 7.0 17.5 20 20 22.5 22.5 25
row 30 5.0 25 27.5 27.5 30 32.5 32.5

Only Edit Portions Hightlighted in yellow to maintain the formulas.

 Fighter Template
Lift 2 times a week, retest every 6-12 weeks
Cluster Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Sets X Reps @ 1RM% 3-4x5 @ 70% 3-4x5 @ 80% 3-4x3 @ 90% 3-4x5 @ 70% 3-4x5 @ 80% 3-4x3 @ 90%
Lift 1 70.0 80.0 90.0 70.0 80.0 90.0
Lift 2 70.0 80.0 90.0 70.0 80.0 90.0
Lift 3 32.5 35.0 40.0 32.5 35.0 40.0
Lift 4 70.0 80.0 90.0 70.0 80.0 90.0

1 Rep Max Calculator

Smallest Weight Increment 2.5
Weight Reps
Cluster Lifted Lifted 70% 75% 80% 85% 90% 95%

Lift 1 100 1.0 70 75 80 85 90 95

Lift 2 100 1.0 70 75 80 85 90 95
Lift 3 45 1.0 32.5 35 35 37.5 40 42.5
Lift 4 100 1.0 70 75 80 85 90 95

Only Edit Portions Hightlighted in yellow to maintain the formulas.

 Gladiator Template
Lift 3 times a week, retest every 6-12 weeks
Cluster Week 1 Week 2 Week 3 Week 4 Week 5 Week 6*
Sets X Reps @ 1RM% 5x5 @ 70% 5x5 @ 80% 5x3 @ 90% 5x5 @ 75% 5x5 @ 85% 5x 3-2-1 @ 95%

Lift 1 70.0 80.0 90.0 75.0 85.0 95.0

Lift 2 70.0 80.0 90.0 75.0 85.0 95.0
*Day 1 5x3; Day 2 5x2; Day 3 5x1

1 Rep Max Calculator

Smallest Weight Increment 2.5
Weight Reps
Cluster Lifted Lifted 70% 75% 80% 85% 90% 95%

Lift 1 100 1.0 70 75 80 85 90 95

Lift 2 100 1.0 70 75 80 85 90 95

Only Edit Portions Hightlighted in yellow to maintain the formulas.

 Mass Template
Lift 3 times a week, No Rest Minimum retest every 6-12 weeks
Cluster Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Sets X Reps @ 1RM% 4x6 @ 75% 4x5 @ 80% 4x3 @ 90% 4x6 @ 75% 4x4 @ 85% 4x3 @ 90%

Lift 1 75.0 80.0 90.0 75.0 85.0 90.0

Lift 2 75.0 80.0 90.0 75.0 85.0 90.0
Lift 3 75.0 80.0 90.0 75.0 85.0 90.0
Lift 4 75.0 80.0 90.0 75.0 85.0 90.0

1 Rep Max Calculator

Smallest Weight Increment 2.5
Weight Reps
Cluster Lifted Lifted 70% 75% 80% 85% 90% 95%

Lift 1 100 1.0 70 75 80 85 90 95

Lift 2 100 1.0 70 75 80 85 90 95
Lift 3 100 1.0 70 75 80 85 90 95
Lift 4 100 1.0 70 75 80 85 90 95

Only Edit Portions Hightlighted in yellow to maintain the formulas.

 Grey Man Template
Lift 3 times a week, retest every 6-12 weeks
Cluster Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Sets X Reps @ 1RM% 3x6 @ 70% 3x5 @ 80% 3x3 @ 90% 3x6 @ 70% 3x5 @ 80% 3x3 @ 90% 3x6 @ 75% 3x5 @ 85%

Lift 1 70.0 80.0 90.0 70.0 80.0 90.0 75.0 85.0

Lift 2 70.0 80.0 90.0 70.0 80.0 90.0 75.0 85.0
Lift 3 70.0 80.0 90.0 70.0 80.0 90.0 75.0 85.0
Lift 4 70.0 80.0 90.0 70.0 80.0 90.0 75.0 85.0

1 Rep Max Calculator

Smallest Weight Increment 2.5
Weight Reps
Cluster Lifted Lifted 70% 75% 80% 85% 90% 95%

Lift 1 100 1.0 70 75 80 85 90 95

Lift 2 100 1.0 70 75 80 85 90 95
Lift 3 100 1.0 70 75 80 85 90 95
Lift 4 100 1.0 70 75 80 85 90 95

Only Edit Portions Hightlighted in yellow to maintain the formulas.

Week 9 Week 10 Week 11 Week 12
3x1 @ 95% 3x6 @ 75% 3x5 @ 85% 3x1 @ 95%

95.0 75.0 85.0 95.0

95.0 75.0 85.0 95.0
95.0 75.0 85.0 95.0
95.0 75.0 85.0 95.0
Change only the yellow text for best use, i.e. change "Lift 1" to "Bench Press", "Squat", etc. The for
should autopopulate.
This does not factor in a training max; if that is what you need, remove 10% prior to putting in you
lifted.

The "Smallest Weight Increment" field is for inputting the minimum amount of weight that has to
to the bar. This will ensure that each percentage is rounded to the nearest weight increment so th
don't have to round it in your head.