Day 1 Day 2 Day 3

Main Movement Bench Deadlift Press

Assistance Movement 1 Press Squat Bench

Assistance Movement 2 BTN Press Front Squat RG Bench

Accessory Movement 1 Pull-ups Pendlay rows Pull-ups

Accessory Movement 2 Dips Dips

Weight lifted
week 1 week 2 week 3
Bench 11452.5 7080 7675
Press 10265 6330 10410
Squat 6475 4305 5315
Deadlift 7925 6247.5 6750
Row/Pull 14310 6720 11400

Intensity 28.74 33.75 31.86

Day 4 Body weight
Squat
Bench max
Deadlift Press max
Defecit Deadlift/Paused floor pull Deadlift max
Squat max
Pendlay rows Row max (10 rep max mulitplied by 1.33)
Current Total
Goal Total
Total difference

total
16000
26207.5
27005
16095
14000
20922.5
32430
12000

10000

8000

6000

4000

2000

0
0.5 1 1.5 2
 109
Current max Goal weight Times BW current Times BW goal Weight to progress
95 100 0.87 0.91 5
75 80 0.68 0.73 5
187.5 200 1.72 1.83 12.5
145 170 1.33 1.55 25
105 120 0.96 1.1 15
427.5
470
42.5

1.5 2 2.5 3 3.5

WEEK 1
Main Movement Bench Percentage of max Reps Sets
65% x 5 0.65 5 1
75% x 5 0.75 5 1
85% x 5+ 0.85 5 1
2.25
Assistance Movement 1 Press
1x10 0.78 10 1
1x10 0.78 10 1
1x10 0.78 10 1
2.34
Assistance Movement 2 BTN Press
1x10 0.6 10 1
1x10 0.6 10 1
1x10 0.6 10 1
1.8
Accessory Movement 1 Pull-ups Added weight
1x15 0 15 1
1x15 0 15 1
1x15 0 15 1

Accessory Movement 2 Dips

1x20 0 20 1
1x20 0 20 1
1x20 0 20 1

Intensity Approx 6.39

100% 95%
Current bench max 95 90.25
Current press max 75 71.25

Body weight 109

Weight Total Weight
57.5 287.5
67.5 337.5
77.5 387.5
1012.5

55 550
55 550
55 550
1650

42.5 425
42.5 425
42.5 425
1275

109 1635
109 1635
109 1635
4905

109 2180
109 2180
109 2180
6540

15382.5
WEEK 1
Main Movement Deadlift Percentage of max Reps Sets
65% x 5 0.65 5 1
75% x 5 0.75 5 1
85% x 5+ 0.85 5 1
2.25
Assistance Movement 1 Squat
1x10 0.7 10 1
1x10 0.7 10 1
1x10 0.7 10 1
2.1
Assistance Movement 2 Front Squat
1x10 0.43 10 1
1x10 0.43 10 1
1x10 0.43 10 1
1.29
Accessory Movement 1 Pendlay Row
1x10 0.75 10 1
1x10 0.75 10 1
1x10 0.75 10 1
2.25

Intensity Approx 7.89

100% 95%
Current deadlift max 187.5 178.125
Current squat max 145 137.75
Current row max 105 99.75
Body weight 109
Weight Total Weight
115 575
132.5 662.5
152.5 762.5
2000

97.5 975
97.5 975
97.5 975
2925

60 600
60 600
60 600
1800

75 750
75 750
75 750
2250

8975
WEEK 1
Main Movement Press Percentage of max Reps Sets
65% x 5 0.65 5 1
75% x 5 0.75 5 1
85% x 5+ 0.85 5 1
2.25
Assistance Movement 1 Bench
1x10 0.81 10 1
1x10 0.81 10 1
1x10 0.81 10 1
2.43
Assistance Movement 2 RG Bench
1x10 0.65 10 1
1x10 0.65 10 1
1x10 0.65 10 1
1.95
Accessory Movement 1 Pull-ups Added weight
1x15 0 15 1
1x15 0 15 1
1x15 0 15 1

Accessory Movement 2 Dips

1x20 0 20 1
1x20 0 20 1
1x20 0 20 1

Intensity Approx 6.63

100% 95%
Current bench max 95 90.25
Current press max 75 71.25

Body weight 109

Weight Total Weight
47.5 237.5
52.5 262.5
60 300
800

72.5 725
72.5 725
72.5 725
2175

57.5 575
57.5 575
57.5 575
1725

109 1635
109 1635
109 1635
4905

109 2180
109 2180
109 2180
6540

16145
WEEK 1
Main Movement Squat Percentage of max Reps Sets
65% x 5 0.65 5 1
75% x 5 0.75 5 1
85% x 5+ 0.85 5 1
2.25
Assistance Movement 1 Deadlift
1x10 0.7 10 1
1x10 0.7 10 1
1x10 0.7 10 1
2.1
Assistance Movement 2 Snatch grip dead
1x10 0.41 10 1
1x10 0.41 10 1
1x10 0.41 10 1
1.23
Accessory Movement 1 Pendlay Row
1x10 0.75 10 1
1x10 0.75 10 1
1x10 0.75 10 1
2.25

Intensity Approx 7.83

100% 95%
Current deadlift max 187.5 178.125
Current squat max 145 137.75
Current row max 105 99.75
Body weight 109
Weight Total Weight
90 450
102.5 512.5
117.5 587.5
1550

125 1250
125 1250
125 1250
3750

72.5 725
72.5 725
72.5 725
2175

75 750
75 750
75 750
2250

9725
WEEK 2
Main Movement Bench Percentage of max Reps Sets
70% x 3 0.7 3 1
80% x 3 0.8 3 1
90% x 3+ 0.9 3 1
2.4
Assistance Movement 1 Press
1x6 0.85 6 1
1x6 0.85 6 1
1x6 0.85 6 1
2.55
Assistance Movement 2 BTN Press
1x5 0.68 5 1
1x5 0.68 5 1
1x5 0.68 5 1
2.04
Accessory Movement 1 Pull-ups Added weight
1x5 25 5 1
1x5 25 5 1
1x5 25 5 1

Accessory Movement 2 Dips

1x5 25 5 1
1x5 25 5 1
1x5 25 5 1

Intensity Approx 6.99

100% 95%
Current bench max 95 90.25
Current press max 75 71.25

Body weight 109

Weight Total Weight
62.5 187.5
72.5 217.5
80 240
645

60 360
60 360
60 360
1080

47.5 237.5
47.5 237.5
47.5 237.5
712.5

134 670
134 670
134 670
2010

134 670
134 670
134 670
2010

6457.5
WEEK 2
Main Movement Deadlift Percentage of max Reps Sets
70% x 3 0.7 3 1
80% x 3 0.8 3 1
90% x 3+ 0.9 3 1
2.4
Assistance Movement 1 Squat
1x6 0.83 6 1
1x6 0.83 6 1
1x6 0.83 6 1
2.49
Assistance Movement 2 Front Squat
1x5 0.59 5 1
1x5 0.59 5 1
1x5 0.59 5 1
1.77
Accessory Movement 1 Pendlay Row
1x5 0.9 5 1
1x5 0.9 5 1
1x5 0.9 5 1
2.7

Intensity Approx 9.36

100% 95%
Current deadlift max 187.5 178.125
Current squat max 145 137.75
Current row max 105 99.75
Body weight 109
Weight Total Weight
125 375
142.5 427.5
160 480
1282.5

115 690
115 690
115 690
2070

82.5 412.5
82.5 412.5
82.5 412.5
1237.5

90 450
90 450
90 450
1350

5940
WEEK 2
Main Movement Press Percentage of max Reps Sets
70% x 3 0.7 3 1
80% x 3 0.8 3 1
90% x 3+ 0.9 3 1
2.4
Assistance Movement 1 Bench
1x6 0.88 6 1
1x6 0.88 6 1
1x6 0.88 6 1
2.64
Assistance Movement 2 RG Bench
1x5 0.73 5 1
1x5 0.73 5 1
1x5 0.73 5 1
2.19
Accessory Movement 1 Pull-ups Added weight
1x5 25 5 1
1x5 25 5 1
1x5 25 5 1

Accessory Movement 2 Dips

1x5 25 5 1
1x5 25 5 1
1x5 25 5 1

Intensity Approx 7.23

100% 95%
Current bench max 95 90.25
Current press max 75 71.25

Body weight 109

Weight Total Weight
50 150
57.5 172.5
65 195
517.5

80 480
80 480
80 480
1440

65 325
65 325
65 325
975

134 670
134 670
134 670
2010

134 670
134 670
134 670
2010

6952.5
WEEK 2
Main Movement Squat Percentage of max Reps Sets
70% x 3 0.7 3 1
80% x 3 0.8 3 1
90% x 3+ 0.9 3 1
2.4
Assistance Movement 1 Deadlift
1x6 0.87 6 1
1x6 0.87 6 1
1x6 0.87 6 1
2.61
Assistance Movement 2 Floor Pause Pull
1x5 0.82 5 1
1x5 0.82 5 1
1x5 0.82 5 1
2.46
Accessory Movement 1 Pendlay Row
1x5 0.9 5 1
1x5 0.9 5 1
1x5 0.9 5 1
2.7

Intensity Approx 10.17

100% 95%
Current deadlift max 187.5 178.125
Current squat max 145 137.75
Current row max 105 99.75
Body weight 109
Weight Total Weight
97.5 292.5
110 330
125 375
997.5

155 930
155 930
155 930
2790

145 725
145 725
145 725
2175

90 450
90 450
90 450
1350

7312.5
WEEK 3
Main Movement Bench Percentage of max Reps Sets
75% x 5 0.75 5 1
85% x 3 0.85 3 1
95% x 1+ 0.95 1 1
2.55
Assistance Movement 1 Press
1x8 0.82 8 1
1x8 0.82 8 1
1x8 0.82 8 1
2.46
Assistance Movement 2 BTN Press
1x8 0.62 8 1
1x8 0.62 8 1
1x8 0.62 8 1
1.86
Accessory Movement 1 Pull-ups Added weight
1x10 15 10 1
1x10 15 10 1
1x10 15 10 1

Accessory Movement 2 Dips

1x10 15 10 1
1x10 15 10 1
1x10 15 10 1

Intensity Approx 6.87

100% 95%
Current bench max 95 90.25
Current press max 75 71.25

Body weight 109

Weight Total Weight
67.5 337.5
77.5 232.5
85 85
655

57.5 460
57.5 460
57.5 460
1380

45 360
45 360
45 360
1080

124 1240
124 1240
124 1240
3720

124 1240
124 1240
124 1240
3720

10555
WEEK 3
Main Movement Deadlift Percentage of max Reps Sets
75% x 5 0.75 5 1
85% x 3 0.85 3 1
95% x 1+ 0.95 1 1
2.55
Assistance Movement 1 Squat
1x8 0.78 8 1
1x8 0.78 8 1
1x8 0.78 8 1
2.34
Assistance Movement 2 Front Squat
1x8 0.53 8 1
1x8 0.53 8 1
1x8 0.53 8 1
1.59
Accessory Movement 1 Pendlay Row
1x8 0.82 8 1
1x8 0.82 8 1
1x8 0.82 8 1
2.46

Intensity Approx 8.94

100% 95%
Current deadlift max 187.5 178.125
Current squat max 145 137.75
Current row max 105 99.75
Body weight 109
Weight Total Weight
132.5 662.5
152.5 457.5
170 170
1290

107.5 860
107.5 860
107.5 860
2580

72.5 580
72.5 580
72.5 580
1740

82.5 660
82.5 660
82.5 660
1980

7590
WEEK 3
Main Movement Press Percentage of max Reps Sets
75% x 5 0.75 5 1
85% x 3 0.85 3 1
95% x 1+ 0.95 1 1
2.55
Assistance Movement 1 Bench
1x8 0.84 8 1
1x8 0.84 8 1
1x8 0.84 8 1
2.52
Assistance Movement 2 RG Bench
1x8 0.7 8 1
1x8 0.7 8 1
1x8 0.7 8 1
2.1
Accessory Movement 1 Pull-ups Added weight
1x10 15 10 1
1x10 15 10 1
1x10 15 10 1

Accessory Movement 2 Dips

1x10 15 10 1
1x10 15 10 1
1x10 15 10 1

Intensity Approx 7.17

100% 95%
Current bench max 95 90.25
Current press max 75 71.25

Body weight 109

Weight Total Weight
52.5 262.5
60 180
67.5 67.5
510

75 600
75 600
75 600
1800

62.5 500
62.5 500
62.5 500
1500

124 1240
124 1240
124 1240
3720

124 1240
124 1240
124 1240
3720

11250
WEEK 3
Main Movement Squat Percentage of max Reps Sets
75% x 5 0.75 5 1
85% x 3 0.85 3 1
95% x 1+ 0.95 1 1
2.55
Assistance Movement 1 Deadlift
1x8 0.82 8 1
1x8 0.82 8 1
1x8 0.82 8 1
2.46
Assistance Movement 2 Snatch grip dead
1x8 0.47 8 1
1x8 0.47 8 1
1x8 0.47 8 1
1.41
Accessory Movement 1 Pendlay Row
1x8 0.82 8 1
1x8 0.82 8 1
1x8 0.82 8 1
2.46

Intensity Approx 8.88

100% 95%
Current deadlift max 187.5 178.125
Current squat max 145 137.75
Current row max 105 99.75
Body weight 109
Weight Total Weight
102.5 512.5
117.5 352.5
130 130
995

145 1160
145 1160
145 1160
3480

82.5 660
82.5 660
82.5 660
1980

82.5 660
82.5 660
82.5 660
1980

8435