Day 1 Day 2 Day 3

Exercise Weights Exercise Weight Exercise Weight

BTN Press 160 Low Bar Squat 437.5 Bench Press 320
Overhead Press 170 High Bar Pause Squat 385 Close Grip Pause Bench 300
Log Press 180 Front Squat 275 Wide Grip Bench Press 285
Belt Squat 310 Guillotine Bench 255

# of Reps
Lowest Plate 1.25 Epley Formula 7

# of Reps
RM Percentages Reverse Epley Formula 8
1 RM 0.9681
2 RM 0.9381
3 RM 0.9099
4 RM 0.8839
5 RM 0.8584
6 RM 0.8347
7 RM 0.8123
8 RM 0.7911
 Day 4
Exercise Weights
Conventional Deadlift 285
Hip Thrust 550

Weight Lifted Est Max

140 172.5

Weight Lifted Est Max

142.5 180
 Hypertrophy
Lift Week 1 Week 2
Squat 1 8RM @ 7RPE, drop 8-12%x4x8 8RM @ 8RPE, drop 8-12%x5x8
Squat 2 3x8 at 85% of 8rm 5x8 at 85% of 8rm
Total 8 sets 11 sets
Bench 1 8RM @ 7RPE, drop 8-12%x5x8 8RM @ 8RPE, drop 8-12%x6x8
Bench 2 2x8 at 85% of 8rm 3x8 at 85% of 8rm
Bench 3 4x8 at 85% of 8rm 5x8 at 85% of 8rm
Total 12 sets 15 sets
Deadlift 1 6RM @ 7RPE, drop 8-12%x3x6 6RM @ 8RPE, drop 8-12%x4x6
Deadlift 2 3x6 at 85% of 6rm 4x8 at 85% of 6rm
Total 7 sets 9 sets
OHP 1 8RM @ 7RPE, drop 8-12%x5x8 8RM @ 8RPE, drop 8-12%x6x8
OHP 2 2x8 at 85% of 8rm 3x8 at 85% of 8rm
OHP 3 4x8 at 85% of 8rm 5x8 at 85% of 8rm
Total 12 sets 15 sets
pertrophy
Week 3 Week 4
8RM @ 9RPE, drop 8-12%x6x8 8RM @ 10RPE, drop 8-12%x7x8
7x8 at 85% of 8rm 8x8 at 85% of 8rm
14 sets 17 sets
8RM @ 9RPE, drop 8-12%x7x8 8RM @ 10RPE, drop 8-12%x8x8
4x8 at 85% of 8rm 5x8 at 85% of 8rm
6x8 at 85% of 8rm 7x8 at 85% of 8rm
18 sets 21 sets
6RM @ 9RPE, drop 8-12%x5x6 6RM @ 10RPE, drop 8-12%x6x6
5x6 at 85% of 6rm 6x6 at 85% of 6rm
11 sets 13 sets
8RM @ 9RPE, drop 8-12%x7x8 8RM @ 10RPE, drop 8-12%x8x8
4x8 at 85% of 8rm 5x8 at 85% of 8rm
6x8 at 85% of 8rm 7x8 at 85% of 8rm
18 sets 21 sets
 Day 1 Day 2
Exercise Sets Reps Lower Optimal Upper Exercise Sets
Bench Press 1 8 227.5 High Bar Squat 1
5 8 200 210 4
Log Press 2 8 120 OHP 4
Front Squat 1
Day 2 Day 3
Reps Lower Optimal Upper Exercise Sets Reps Lower Optimal
8 272.5 Conventional Deadlift 4 5 285
8 240 250 Close Grip Bench 4 8 202.5
8 115
8 185
 Day 3
Upper Exercise Sets Reps Lower Optimal Upper
BTN Press 1 8 112.5
5 8 100 102.5
Belt Squat 4 8 207.5
Wide Grip Bench Press 2 8 192.5
 Day 1 Day 2
Exercise Sets Reps Lower Optimal Upper Exercise Sets
Bench Press 1 8 237.5 High Bar Squat 1
6 8 210 217.5 5
Log Press 3 8 120 OHP 5
Front Squat 1
Day 2 Day 3
Reps Lower Optimal Upper Exercise Sets Reps Lower Optimal
8 285 Conventional Deadlift 4 5 290
8 250 262.5 Close Grip Bench 5 8 202.5
8 115
8 185
 Day 3
Upper Exercise Sets Reps Lower Optimal Upper
BTN Press 1 8 117.5
6 8 102.5 107.5
Belt Squat 5 8 207.5
Wide Grip Bench Press 3 8 192.5
 Day 1 Day 2
Exercise Sets Reps Lower Optimal Upper Exercise Sets
Bench Press 1 8 242.5 High Bar Squat 1
7 8 212.5 222.5 6
Log Press 4 8 120 OHP 6
Front Squat 2
Day 2 Day 3
Reps Lower Optimal Upper Exercise Sets Reps Lower Optimal
8 292.5 Conventional Deadlift 4 5 295
8 257.5 270 Close Grip Bench 6 8 202.5
8 115
8 185
 Day 3
Upper Exercise Sets Reps Lower Optimal Upper
BTN Press 1 8 122.5
7 8 107.5 112.5
Belt Squat 6 8 207.5
Wide Grip Bench Press 4 8 192.5
 Day 1 Day 2
Exercise Sets Reps Lower Optimal Upper Exercise Sets Reps
Bench Press 1 8 252.5 High Bar Squat 1 8
8 8 222.5 232.5 7 8
Log Press 5 8 120 OHP 7 8
Front Squat 3 8
Day 2 Day 3
Lower Optimal Upper Exercise Sets Reps Lower Optimal Upper
305 Conventional Deadlift 4 5 300
267.5 280 Close Grip Bench Press 7 8 202.5
115
185
 Day 3
Exercise Sets Reps Lower Optimal Upper
BTN Press 1 8 127.5
8 8 112.5 117.5
Belt Squat 7 8 207.5
Wide Grip Bench Press 5 8 192.5