Rounding Make a copy (for google drive; recommended) or download this spreadsheet (for other sprea

2.5

Main Lifts Maxes Single @8 percentage

Squat 490 90%
Bench Press 325 90% Squat
Primary stance Deadlift 525 90% Bench Press
OHP 200 90% Deadlift
OHP
Variations: Note - if you Maxes Front Squat
Squat auxiliary 1 Front Squat 420 90% Paused Squat
Squat auxiliary 2 Paused Squat 460 90% Close Grip Bench
Bench auxiliary 1 Close Grip Bench 310 90% Incline Press
Bench auxiliary 2 Incline Press 280 90% Sumo Deadlift
Deadlift auxiliary Sumo Deadlift 500 90% Push Press
OHP auxiliary Push Press 245 90%

Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 8 8 8 8 7
Bench Press 8 8 8 8 7
Deadlift 8 8 8 8 7
OHP 8 8 8 8 7
Front Squat 8 8 8 8 7
Paused Squat 8 8 8 8 7
Close Grip Bench 8 8 8 8 7
Incline Press 8 8 8 8 7
Sumo Deadlift 8 8 8 8 7
Push Press 8 8 8 8 7

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 18 17 16 15 14
Bench Press 18 17 16 15 14
Deadlift 18 17 16 15 14
OHP 18 17 16 15 14
Front Squat 18 17 16 15 14
Paused Squat 18 17 16 15 14
Close Grip Bench 18 17 16 15 14
Incline Press 18 17 16 15 14
Sumo Deadlift 18 17 16 15 14
Push Press 18 17 16 15 14

Week 1 2 3 4 5
Squat 70.0% 75.0% 80.0% 72.5% 77.5%
Bench Press 70.0% 75.0% 80.0% 72.5% 77.5%
Deadlift 70.0% 75.0% 80.0% 72.5% 77.5%
OHP 70.0% 75.0% 80.0% 72.5% 77.5%
Front Squat 60.0% 65.0% 70.0% 62.5% 67.5%
Paused Squat 60.0% 65.0% 70.0% 62.5% 67.5%
Close Grip Bench 60.0% 65.0% 70.0% 62.5% 67.5%
Incline Press 60.0% 65.0% 70.0% 62.5% 67.5%
Sumo Deadlift 60.0% 65.0% 70.0% 62.5% 67.5%
Push Press 60.0% 65.0% 70.0% 62.5% 67.5%
eadsheet (for other spreadsheet programs). Do not request editing access

When above or below rep target

Sets Below rep target by 2+ reps Below rep target by 1 rep Hit rep target Beat by 1 rep
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%
5 -5.00% -2.00% 0.00% 0.50%

Normal set rep target

62.5% 65.0% 67.5% 70.0% 72.5%
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5
7 6 6 5 5

Last set rep target

62.5% 65.0% 67.5% 70.0% 72.5%
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
 13 12 11 10 9
13 12 11 10 9
13 12 11 10 9
13 12 11 10 9

Intensity
6 7 8 9 10
82.5% 60.0% 75.0% 80.0% 85.0%
82.5% 60.0% 75.0% 80.0% 85.0%
82.5% 60.0% 75.0% 80.0% 85.0%
82.5% 60.0% 75.0% 80.0% 85.0%
72.5% 50.0% 65.0% 70.0% 75.0%
72.5% 50.0% 65.0% 70.0% 75.0%
72.5% 50.0% 65.0% 70.0% 75.0%
72.5% 50.0% 65.0% 70.0% 75.0%
72.5% 50.0% 65.0% 70.0% 75.0%
72.5% 50.0% 65.0% 70.0% 75.0%
below rep target
Beat by 2 reps Beat by 3 reps Beat by 4 reps Beat by 5+ reps
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%
1.00% 1.50% 2.00% 3.00%

ep target
75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5%
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1
4 4 3 3 2 2 1 1

p target
75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5%
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
 8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2
8 7 6 5 4 3 2 2

ty
11 12 13 14 15 16 17 18
77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0%
77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0%
77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0%
77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0%
67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0%
67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0%
67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0%
67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0%
67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0%
67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0%
95.0% 97.5% 100.0%
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1

95.0% 97.5% 100.0%

1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
1 1 1
 1 1 1
1 1 1
1 1 1
1 1 1

19 20 21
90.0% 95.0% 60.0%
90.0% 95.0% 60.0%
90.0% 95.0% 60.0%
90.0% 95.0% 60.0%
80.0% 85.0% 50.0%
80.0% 85.0% 50.0%
80.0% 85.0% 50.0%
80.0% 85.0% 50.0%
80.0% 85.0% 50.0%
80.0% 85.0% 50.0%
Week
Lift Intensity Reps per normal sRep out target Sets
Squat 70.0% 5 10 5
Bench Press 70.0% 5 10 5
Deadlift 70.0% 5 10 5
OHP 70.0% 5 10 5

Intensity Reps per normal sRep out target Sets

Front Squat 60.0% 7 14 5
Paused Squat 60.0% 7 14 5
Close Grip Bench 60.0% 7 14 5
Incline Press 60.0% 7 14 5
Sumo Deadlift 60.0% 7 14 5
Push Press 60.0% 7 14 5
 1
Below rep target by 2+ reps Below rep target bHit rep target Beat by 1 rep Beat by 2 reps
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%

Below rep target by 2+ reps Below rep target bHit rep target Beat by 1 rep Beat by 2 reps
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
 2
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
 3
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
1.50% 2.00% 3.00% 62.5% 7 13
 4
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
 5
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
 6
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
 7
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
1.50% 2.00% 3.00% 65.0% 6 12
 8
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
 9
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
 10
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
1.50% 2.00% 3.00% 67.5% 6 11
 11
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5
1.50% 2.00% 3.00% 82.5% 3 5

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
1.50% 2.00% 3.00% 72.5% 5 9
 12
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 87.5% 2 3
1.50% 2.00% 3.00% 87.5% 2 3
1.50% 2.00% 3.00% 87.5% 2 3
1.50% 2.00% 3.00% 87.5% 2 3

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
1.50% 2.00% 3.00% 77.5% 4 7
 13
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
 14
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
1.50% 2.00% 3.00% 70.0% 5 10
 15
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
 16
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
 17
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
1.50% 2.00% 3.00% 75.0% 4 8
 18
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2
1.50% 2.00% 3.00% 90.0% 1 2

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
1.50% 2.00% 3.00% 80.0% 3 6
 19
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
1.50% 2.00% 3.00% 85.0% 2 4
 20
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14
1.50% 2.00% 3.00% 60.0% 7 14

Beat by 3 reps Beat by 4 reps Beat by 5+ reps Intensity Reps per normal sRep out target
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
1.50% 2.00% 3.00% 50.0% 8 18
 21
Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets Below rep target bBelow rep target bHit rep target Beat by 1 rep Beat by 2 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
Beat by 3 reps Beat by 4 reps Beat by 5+ reps
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%

Beat by 3 reps Beat by 4 reps Beat by 5+ reps

1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
 Week 1
Weight Reps per normal set Rep out target Set goal
Squat TM 490 single @8
Squat 342.5 5 10 5
Bench Press TM 325 single @8
Bench Press 227.5 5 10 5
Deadlift TM 525 single @8
Deadlift 367.5 5 10 5
OHP TM 200 single @8
OHP 140 5 10 5
Front Squat TM 420 single @8
Front Squat 252.5 7 14 5
Paused Squat TM 460 single @8
Paused Squat 275 7 14 5
Close Grip Bench TM 310 single @8
Close Grip Bench 185 7 14 5
Incline Press TM 280 single @8
Incline Press 167.5 7 14 5
Sumo Deadlift TM 500 single @8
Sumo Deadlift 300 7 14 5
Push Press TM 245 single @8
Push Press 147.5 7 14 5
 Week 2
Reps on last set Video Notes Weight Reps per normal set
490 single @8
367.5 4
325 single @8
245 4
525 single @8
395 4
200 single @8
150 4
420 single @8
272.5 6
460 single @8
300 6
310 single @8
202.5 6
280 single @8
182.5 6
500 single @8
325 6
245 single @8
160 6
Rep out target Set goal Reps on last set Video Notes

8 5

8 5

8 5

8 5

12 5

12 5

12 5

12 5

12 5

12 5
Week 3
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
392.5 3 6 5
325 single @8
260 3 6 5
525 single @8
420 3 6 5
200 single @8
160 3 6 5
420 single @8
295 5 10 5
460 single @8
322.5 5 10 5
310 single @8
217.5 5 10 5
280 single @8
195 5 10 5
500 single @8
350 5 10 5
245 single @8
172.5 5 10 5
 Week 4
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
355 5 9 5
325 single @8
235 5 9 5
525 single @8
380 5 9 5
200 single @8
145 5 9 5
420 single @8
262.5 7 13 5
460 single @8
287.5 7 13 5
310 single @8
195 7 13 5
280 single @8
175 7 13 5
500 single @8
312.5 7 13 5
245 single @8
152.5 7 13 5
 Week 5
Reps on last set Video Notes Weight Reps per normal set
490 single @8
380 4
325 single @8
252.5 4
525 single @8
407.5 4
200 single @8
155 4
420 single @8
282.5 6
460 single @8
310 6
310 single @8
210 6
280 single @8
190 6
500 single @8
337.5 6
245 single @8
165 6
Rep out target Set goal Reps on last set Video Notes

7 5

7 5

7 5

7 5

11 5

11 5

11 5

11 5

11 5

11 5
Week 6
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
405 3 5 5
325 single @8
267.5 3 5 5
525 single @8
432.5 3 5 5
200 single @8
165 3 5 5
420 single @8
305 5 9 5
460 single @8
332.5 5 9 5
310 single @8
225 5 9 5
280 single @8
202.5 5 9 5
500 single @8
362.5 5 9 5
245 single @8
177.5 5 9 5
 Week 7
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
295 7 14 5
325 single @8
195 7 14 5
525 single @8
315 7 14 5
200 single @8
120 7 14 5
420 single @8
210 8 18 5
460 single @8
230 8 18 5
310 single @8
155 8 18 5
280 single @8
140 8 18 5
500 single @8
250 8 18 5
245 single @8
122.5 8 18 5
 Week 8
Reps on last set Video Notes Weight Reps per normal set
490 single @8
367.5 4
325 single @8
245 4
525 single @8
395 4
200 single @8
150 4
420 single @8
272.5 6
460 single @8
300 6
310 single @8
202.5 6
280 single @8
182.5 6
500 single @8
325 6
245 single @8
160 6
Rep out target Set goal Reps on last set Video Notes

8 5

8 5

8 5

8 5

12 5

12 5

12 5

12 5

12 5

12 5
Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
392.5 3 6 5
325 single @8
260 3 6 5
525 single @8
420 3 6 5
200 single @8
160 3 6 5
420 single @8
295 5 10 5
460 single @8
322.5 5 10 5
310 single @8
217.5 5 10 5
280 single @8
195 5 10 5
500 single @8
350 5 10 5
245 single @8
172.5 5 10 5
 Week 10
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
417.5 2 4 5
325 single @8
277.5 2 4 5
525 single @8
447.5 2 4 5
200 single @8
170 2 4 5
420 single @8
315 4 8 5
460 single @8
345 4 8 5
310 single @8
232.5 4 8 5
280 single @8
210 4 8 5
500 single @8
375 4 8 5
245 single @8
185 4 8 5
 Week 11
Reps on last set Video Notes Weight Reps per normal set
490 single @8
380 4
325 single @8
252.5 4
525 single @8
407.5 4
200 single @8
155 4
420 single @8
282.5 6
460 single @8
310 6
310 single @8
210 6
280 single @8
190 6
500 single @8
337.5 6
245 single @8
165 6
Rep out target Set goal Reps on last set Video Notes

7 5

7 5

7 5

7 5

11 5

11 5

11 5

11 5

11 5

11 5
Week 12
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
405 3 5 5
325 single @8
267.5 3 5 5
525 single @8
432.5 3 5 5
200 single @8
165 3 5 5
420 single @8
305 5 9 5
460 single @8
332.5 5 9 5
310 single @8
225 5 9 5
280 single @8
202.5 5 9 5
500 single @8
362.5 5 9 5
245 single @8
177.5 5 9 5
 Week 13
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
430 2 3 5
325 single @8
285 2 3 5
525 single @8
460 2 3 5
200 single @8
175 2 3 5
420 single @8
325 4 7 5
460 single @8
357.5 4 7 5
310 single @8
240 4 7 5
280 single @8
217.5 4 7 5
500 single @8
387.5 4 7 5
245 single @8
190 4 7 5
 Week 14
Reps on last set Video Notes Weight Reps per normal set
490 single @8
295 7
325 single @8
195 7
525 single @8
315 7
200 single @8
120 7
420 single @8
210 8
460 single @8
230 8
310 single @8
155 8
280 single @8
140 8
500 single @8
250 8
245 single @8
122.5 8
Rep out target Set goal Reps on last set Video Notes

14 5

14 5

14 5

14 5

18 5

18 5

18 5

18 5

18 5

18 5
Week 15
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
392.5 3 6 5
325 single @8
260 3 6 5
525 single @8
420 3 6 5
200 single @8
160 3 6 5
420 single @8
295 5 10 5
460 single @8
322.5 5 10 5
310 single @8
217.5 5 10 5
280 single @8
195 5 10 5
500 single @8
350 5 10 5
245 single @8
172.5 5 10 5
 Week 16
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
417.5 2 4 5
325 single @8
277.5 2 4 5
525 single @8
447.5 2 4 5
200 single @8
170 2 4 5
420 single @8
315 4 8 5
460 single @8
345 4 8 5
310 single @8
232.5 4 8 5
280 single @8
210 4 8 5
500 single @8
375 4 8 5
245 single @8
185 4 8 5
 Week 17
Reps on last set Video Notes Weight Reps per normal set
490 single @8
440 1
325 single @8
292.5 1
525 single @8
472.5 1
200 single @8
180 1
420 single @8
335 3
460 single @8
367.5 3
310 single @8
247.5 3
280 single @8
225 3
500 single @8
400 3
245 single @8
195 3
Rep out target Set goal Reps on last set Video Notes

2 5

2 5

2 5

2 5

6 5

6 5

6 5

6 5

6 5

6 5
Week 18
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
417.5 2 4 5
325 single @8
277.5 2 4 5
525 single @8
447.5 2 4 5
200 single @8
170 2 4 5
420 single @8
315 4 8 5
460 single @8
345 4 8 5
310 single @8
232.5 4 8 5
280 single @8
210 4 8 5
500 single @8
375 4 8 5
245 single @8
185 4 8 5
 Week 19
Notes Weight Reps per normal set Rep out target Set goal
490 single @8
440 1 2 5
325 single @8
292.5 1 2 5
525 single @8
472.5 1 2 5
200 single @8
180 1 2 5
420 single @8
335 3 6 5
460 single @8
367.5 3 6 5
310 single @8
247.5 3 6 5
280 single @8
225 3 6 5
500 single @8
400 3 6 5
245 single @8
195 3 6 5
 Week 20
Reps on last set Video Notes Weight Reps per normal set
490 single @8
465 1
325 single @8
310 1
525 single @8
500 1
200 single @8
190 1
420 single @8
357.5 2
460 single @8
390 2
310 single @8
262.5 2
280 single @8
237.5 2
500 single @8
425 2
245 single @8
207.5 2
Rep out target Set goal Reps on last set Video Notes

1 5

1 5

1 5

1 5

4 5

4 5

4 5

4 5

4 5

4 5
Week 21
Weight Reps per normal set Rep out target Set goal Reps on last set Video
490 single @8
295 7 14 5
325 single @8
195 7 14 5
525 single @8
315 7 14 5
200 single @8
120 7 14 5
420 single @8
210 8 18 5
460 single @8
230 8 18 5
310 single @8
155 8 18 5
280 single @8
140 8 18 5
500 single @8
250 8 18 5
245 single @8
122.5 8 18 5
Notes
#REF! 0 0

#REF! 0 0

#REF! 0 0

#REF! 0 0

#REF! 0 0
0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0

0 0 0 0
 Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Bench Press 227.5 5 10 5
Sumo Deadlift 300 7 14 5
Push Press 147.5 7 14 5

Accessories

Day 2
Deadlift 367.5 5 10 5
OHP 140 5 10 5
Front Squat 252.5 7 14 5
Close Grip Bench 185 7 14 5

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 4 8 5 392.5
245 4 8 5 260
325 6 12 5 350
160 6 12 5 172.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

395 4 8 5 420
150 4 8 5 160
272.5 6 12 5 295
202.5 6 12 5 217.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

3 6 5 355 5
3 6 5 235 5
5 10 5 312.5 7
5 10 5 152.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 380 5
3 6 5 145 5
5 10 5 262.5 7
5 10 5 195 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

9 5 380 4 7
9 5 252.5 4 7
13 5 337.5 6 11
13 5 165 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 407.5 4 7
9 5 155 4 7
13 5 282.5 6 11
13 5 210 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

5 405 3 5 5
5 267.5 3 5 5
5 362.5 5 9 5
5 177.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 432.5 3 5 5
5 165 3 5 5
5 305 5 9 5
5 225 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 5
195 5 n/a 5
250 5 n/a 5
122.5 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 5
120 5 n/a 5
210 5 n/a 5
155 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

367.5 4 8 5
245 4 8 5
325 6 12 5
160 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

395 4 8 5
150 4 8 5
272.5 6 12 5
202.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

392.5 3 6 5 417.5
260 3 6 5 277.5
350 5 10 5 375
172.5 5 10 5 185
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

420 3 6 5 447.5
160 3 6 5 170
295 5 10 5 315
217.5 5 10 5 232.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 380
2 4 5 252.5
4 8 5 337.5
4 8 5 165
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 407.5
2 4 5 155
4 8 5 282.5
4 8 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

4 7 5 405
4 7 5 267.5
6 11 5 362.5
6 11 5 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 432.5
4 7 5 165
6 11 5 305
6 11 5 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 5 5 430
3 5 5 285
5 9 5 387.5
5 9 5 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 460
3 5 5 175
5 9 5 325
5 9 5 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 3 5 295
2 3 5 195
4 7 5 250
4 7 5 122.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 315
2 3 5 120
4 7 5 210
4 7 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 5 392.5
5 n/a 5 260
5 n/a 5 350
5 n/a 5 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 420
5 n/a 5 160
5 n/a 5 295
5 n/a 5 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 6 5 417.5
3 6 5 277.5
5 10 5 375
5 10 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 447.5
3 6 5 170
5 10 5 315
5 10 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
2 4 5 292.5
4 8 5 400
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
2 4 5 180
4 8 5 335
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

1 2 5 417.5
1 2 5 277.5
3 6 5 375
3 6 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 447.5
1 2 5 170
3 6 5 315
3 6 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
2 4 5 292.5
4 8 5 400
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
2 4 5 180
4 8 5 335
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text i
1 2 5 465
1 2 5 310
3 6 5 425
3 6 5 207.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 500
1 2 5 190
3 6 5 357.5
3 6 5 262.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
1 1 5 195
2 4 5 250
2 4 5 122.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1
1 1
2 4
2 4
0 0
5 315
5 120
5 210
5 155
0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes

5 n/a 5
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0
 Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video
Day 1
Squat 342.5 5 10 5
Sumo Deadlift 300 7 14 5
Incline Press 167.5 7 14 5

Accessories

Day 2
Bench Press 227.5 5 10 5
OHP 140 5 10 5
Front Squat 252.5 7 14 5

Accessories

Day 3
Deadlift 367.5 5 10 5
Close Grip Bench 185 7 14 5
Paused Squat 275 7 14 5
Push Press 147.5 7 14 5

Accessories
 Week 2
Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 4 8 5 392.5
325 6 12 5 350
182.5 6 12 5 195
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

245 4 8 5 260
150 4 8 5 160
272.5 6 12 5 295
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

395 4 8 5 420
202.5 6 12 5 217.5
300 6 12 5 322.5
160 6 12 5 172.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

3 6 5 355 5
5 10 5 312.5 7
5 10 5 175 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 235 5
3 6 5 145 5
5 10 5 262.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 380 5
5 10 5 195 7
5 10 5 287.5 7
5 10 5 152.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

9 5 380 4 7
13 5 337.5 6 11
13 5 190 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 252.5 4 7
9 5 155 4 7
13 5 282.5 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 407.5 4 7
13 5 210 6 11
13 5 310 6 11
13 5 165 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

5 405 3 5 5
5 362.5 5 9 5
5 202.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 267.5 3 5 5
5 165 3 5 5
5 305 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 432.5 3 5 5
5 225 5 9 5
5 332.5 5 9 5
5 177.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 5
250 5 n/a 5
140 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 5
120 5 n/a 5
210 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 5
155 5 n/a 5
230 5 n/a 5
122.5 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

367.5 4 8 5
325 6 12 5
182.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

245 4 8 5
150 4 8 5
272.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

395 4 8 5
202.5 6 12 5
300 6 12 5
160 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

392.5 3 6 5 417.5
350 5 10 5 375
195 5 10 5 210
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

260 3 6 5 277.5
160 3 6 5 170
295 5 10 5 315
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

420 3 6 5 447.5
217.5 5 10 5 232.5
322.5 5 10 5 345
172.5 5 10 5 185
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 380
4 8 5 337.5
4 8 5 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 252.5
2 4 5 155
4 8 5 282.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 407.5
4 8 5 210
4 8 5 310
4 8 5 165
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

4 7 5 405
6 11 5 362.5
6 11 5 202.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 267.5
4 7 5 165
6 11 5 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 432.5
6 11 5 225
6 11 5 332.5
6 11 5 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 5 5 430
5 9 5 387.5
5 9 5 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 285
3 5 5 175
5 9 5 325
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 460
5 9 5 240
5 9 5 357.5
5 9 5 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 3 5 295
4 7 5 250
4 7 5 140
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 195
2 3 5 120
4 7 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 315
4 7 5 155
4 7 5 230
4 7 5 122.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 5 392.5
5 n/a 5 350
5 n/a 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 260
5 n/a 5 160
5 n/a 5 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 420
5 n/a 5 217.5
5 n/a 5 322.5
5 n/a 5 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 6 5 417.5
5 10 5 375
5 10 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 277.5
3 6 5 170
5 10 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 447.5
5 10 5 232.5
5 10 5 345
5 10 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 400
4 8 5 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
2 4 5 180
4 8 5 335
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
4 8 5 247.5
4 8 5 367.5
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

1 2 5 417.5
3 6 5 375
3 6 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 277.5
1 2 5 170
3 6 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 447.5
3 6 5 232.5
3 6 5 345
3 6 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 400
4 8 5 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
2 4 5 180
4 8 5 335
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
4 8 5 247.5
4 8 5 367.5
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text i
1 2 5 465
3 6 5 425
3 6 5 237.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 310
1 2 5 190
3 6 5 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 500
3 6 5 262.5
3 6 5 390
3 6 5 207.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 250
2 4 5 140
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 195
1 1 5 120
2 4 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1
2 4
2 4
2 4
0 0
5 315
5 155
5 230
5 122.5
0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes

5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0
 Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Incline Press 167.5 7 14 5
Sumo Deadlift 300 7 14 5

Accessories

Day 2
Bench Press 227.5 5 10 5
Front Squat 252.5 7 14 5
Push Press 147.5 7 14 5

Accessories

Day 3
Deadlift 367.5 5 10 5
Close Grip Bench 185 7 14 5

Accessories

Day 4
OHP 140 5 10 5
Paused Squat 275 7 14 5

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 4 8 5 392.5
182.5 6 12 5 195
325 6 12 5 350
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

245 4 8 5 260
272.5 6 12 5 295
160 6 12 5 172.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

395 4 8 5 420
202.5 6 12 5 217.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

150 4 8 5 160
300 6 12 5 322.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

3 6 5 355 5
5 10 5 175 7
5 10 5 312.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 235 5
5 10 5 262.5 7
5 10 5 152.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 380 5
5 10 5 195 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 145 5
5 10 5 287.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

9 5 380 4 7
13 5 190 6 11
13 5 337.5 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 252.5 4 7
13 5 282.5 6 11
13 5 165 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 407.5 4 7
13 5 210 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 155 4 7
13 5 310 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

5 405 3 5 5
5 202.5 5 9 5
5 362.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 267.5 3 5 5
5 305 5 9 5
5 177.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 432.5 3 5 5
5 225 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 165 3 5 5
5 332.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 5
140 5 n/a 5
250 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 5
210 5 n/a 5
122.5 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 5
155 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

120 5 n/a 5
230 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

367.5 4 8 5
182.5 6 12 5
325 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

245 4 8 5
272.5 6 12 5
160 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

395 4 8 5
202.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

150 4 8 5
300 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

392.5 3 6 5 417.5
195 5 10 5 210
350 5 10 5 375
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

260 3 6 5 277.5
295 5 10 5 315
172.5 5 10 5 185
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

420 3 6 5 447.5
217.5 5 10 5 232.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

160 3 6 5 170
322.5 5 10 5 345
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 380
4 8 5 190
4 8 5 337.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 252.5
4 8 5 282.5
4 8 5 165
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 407.5
4 8 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 155
4 8 5 310
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

4 7 5 405
6 11 5 202.5
6 11 5 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 267.5
6 11 5 305
6 11 5 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 432.5
6 11 5 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 165
6 11 5 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 5 5 430
5 9 5 217.5
5 9 5 387.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 285
5 9 5 325
5 9 5 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 460
5 9 5 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 175
5 9 5 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 3 5 295
4 7 5 140
4 7 5 250
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 195
4 7 5 210
4 7 5 122.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 315
4 7 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 120
4 7 5 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 5 392.5
5 n/a 5 195
5 n/a 5 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 260
5 n/a 5 295
5 n/a 5 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 420
5 n/a 5 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 160
5 n/a 5 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 6 5 417.5
5 10 5 210
5 10 5 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 277.5
5 10 5 315
5 10 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 447.5
5 10 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 170
5 10 5 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 225
4 8 5 400
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
4 8 5 335
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 180
4 8 5 367.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

1 2 5 417.5
3 6 5 210
3 6 5 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 277.5
3 6 5 315
3 6 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 447.5
3 6 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 170
3 6 5 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 225
4 8 5 400
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
4 8 5 335
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 180
4 8 5 367.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text i
1 2 5 465
3 6 5 237.5
3 6 5 425
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 310
3 6 5 357.5
3 6 5 207.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 500
3 6 5 262.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 190
3 6 5 390
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 140
2 4 5 250
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 195
2 4 5 210
2 4 5 122.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 315
2 4 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 120
2 4 5 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes

5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0
 Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Push Press 147.5 7 14 5

Accessories

Day 2
Bench Press 227.5 5 10 5
Front Squat 252.5 7 14 5

Accessories

Day 3
Deadlift 367.5 5 10 5
Close Grip Bench 185 7 14 5

Accessories

Day 4
OHP 140 5 10 5
Paused Squat 275 7 14 5

Accessories

Day 5
Incline Press 167.5 7 14 5
Sumo Deadlift 300 7 14 5

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 4 8 5 392.5
160 6 12 5 172.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

245 4 8 5 260
272.5 6 12 5 295
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

395 4 8 5 420
202.5 6 12 5 217.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

150 4 8 5 160
300 6 12 5 322.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

182.5 6 12 5 195
325 6 12 5 350
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

3 6 5 355 5
5 10 5 152.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 235 5
5 10 5 262.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 380 5
5 10 5 195 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 145 5
5 10 5 287.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 10 5 175 7
5 10 5 312.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

9 5 380 4 7
13 5 165 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 252.5 4 7
13 5 282.5 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 407.5 4 7
13 5 210 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 155 4 7
13 5 310 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

13 5 190 6 11
13 5 337.5 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

5 405 3 5 5
5 177.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 267.5 3 5 5
5 305 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 432.5 3 5 5
5 225 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 165 3 5 5
5 332.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 202.5 5 9 5
5 362.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 5
122.5 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 5
210 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 5
155 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

120 5 n/a 5
230 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

140 5 n/a 5
250 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

367.5 4 8 5
160 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

245 4 8 5
272.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

395 4 8 5
202.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

150 4 8 5
300 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

182.5 6 12 5
325 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

392.5 3 6 5 417.5
172.5 5 10 5 185
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

260 3 6 5 277.5
295 5 10 5 315
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

420 3 6 5 447.5
217.5 5 10 5 232.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

160 3 6 5 170
322.5 5 10 5 345
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 10 5 210
350 5 10 5 375
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 380
4 8 5 165
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 252.5
4 8 5 282.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 407.5
4 8 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 155
4 8 5 310
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 190
4 8 5 337.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

4 7 5 405
6 11 5 177.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 267.5
6 11 5 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 432.5
6 11 5 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 165
6 11 5 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 11 5 202.5
6 11 5 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 5 5 430
5 9 5 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 285
5 9 5 325
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 460
5 9 5 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 175
5 9 5 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 9 5 217.5
5 9 5 387.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 3 5 295
4 7 5 122.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 195
4 7 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 315
4 7 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 120
4 7 5 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 140
4 7 5 250
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 5 392.5
5 n/a 5 172.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 260
5 n/a 5 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 420
5 n/a 5 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 160
5 n/a 5 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 195
5 n/a 5 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 6 5 417.5
5 10 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 277.5
5 10 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 447.5
5 10 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 170
5 10 5 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 10 5 210
5 10 5 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
4 8 5 335
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 180
4 8 5 367.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 225
4 8 5 400
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

1 2 5 417.5
3 6 5 185
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 277.5
3 6 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 447.5
3 6 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 170
3 6 5 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 210
3 6 5 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 195
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
4 8 5 335
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 180
4 8 5 367.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 225
4 8 5 400
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text i
1 2 5 465
3 6 5 207.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 310
3 6 5 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 500
3 6 5 262.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 190
3 6 5 390
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

3 6 5 237.5
3 6 5 425
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 122.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 195
2 4 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 315
2 4 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 120
2 4 5 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

2 4 5 140
2 4 5 250
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0
 Week 1
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes
Day 1
Squat 342.5 5 10 5
Close Grip Bench 185 7 14 5

Accessories

Day 2
Push Press 147.5 7 14 5
Sumo Deadlift 300 7 14 5

Accessories

Day 3
Bench Press 227.5 5 10 5
Front Squat 252.5 7 14 5

Accessories

Day 4
Incline Press 167.5 7 14 5
Paused Squat 275 7 14 5

Accessories

Day 5
Deadlift 367.5 5 10 5

Accessories

Day 6
OHP 140 5 10 5

Accessories
 Week 2
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

367.5 4 8 5 392.5
202.5 6 12 5 217.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

160 6 12 5 172.5
325 6 12 5 350
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

245 4 8 5 260
272.5 6 12 5 295
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

182.5 6 12 5 195
300 6 12 5 322.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

395 4 8 5 420
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

150 4 8 5 160
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set

3 6 5 355 5
5 10 5 195 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 10 5 152.5 7
5 10 5 312.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 235 5
5 10 5 262.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 10 5 175 7
5 10 5 287.5 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 380 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

3 6 5 145 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4 Week 5
Rep out target Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target

9 5 380 4 7
13 5 210 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

13 5 165 6 11
13 5 337.5 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 252.5 4 7
13 5 282.5 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

13 5 190 6 11
13 5 310 6 11
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 407.5 4 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

9 5 155 4 7
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5 Week 6
Set goal Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal

5 405 3 5 5
5 225 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 177.5 5 9 5
5 362.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 267.5 3 5 5
5 305 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 202.5 5 9 5
5 332.5 5 9 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 432.5 3 5 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 165 3 5 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
k6 Week 7
Reps on last set Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set

295 5 n/a 5
155 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

122.5 5 n/a 5
250 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 5
210 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

140 5 n/a 5
230 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

120 5 n/a 5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Video Notes Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes

367.5 4 8 5
202.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

160 6 12 5
325 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

245 4 8 5
272.5 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

182.5 6 12 5
300 6 12 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

395 4 8 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

150 4 8 5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 9
Weight Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

392.5 3 6 5 417.5
217.5 5 10 5 232.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

172.5 5 10 5 185
350 5 10 5 375
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

260 3 6 5 277.5
295 5 10 5 315
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 10 5 210
322.5 5 10 5 345
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

420 3 6 5 447.5
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

160 3 6 5 170
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 380
4 8 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 165
4 8 5 337.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 252.5
4 8 5 282.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 190
4 8 5 310
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 407.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 11 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

4 7 5 405
6 11 5 225
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 11 5 177.5
6 11 5 362.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 267.5
6 11 5 305
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

6 11 5 202.5
6 11 5 332.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 432.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 165
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 12 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 5 5 430
5 9 5 240
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 9 5 190
5 9 5 387.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 285
5 9 5 325
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 9 5 217.5
5 9 5 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 460
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 5 5 175
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 13 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 3 5 295
4 7 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 122.5
4 7 5 250
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 195
4 7 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 7 5 140
4 7 5 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 3 5 120
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 14 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

5 n/a 5 392.5
5 n/a 5 217.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 172.5
5 n/a 5 350
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 260
5 n/a 5 295
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 195
5 n/a 5 322.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 420
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 n/a 5 160
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 15 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

3 6 5 417.5
5 10 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 10 5 185
5 10 5 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 277.5
5 10 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

5 10 5 210
5 10 5 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 447.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 16 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 195
4 8 5 400
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
4 8 5 335
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 225
4 8 5 367.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 180
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 17 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

1 2 5 417.5
3 6 5 232.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 185
3 6 5 375
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 277.5
3 6 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

3 6 5 210
3 6 5 345
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 447.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

1 2 5 170
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 18 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight

2 4 5 440
4 8 5 247.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 195
4 8 5 400
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 292.5
4 8 5 335
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

4 8 5 225
4 8 5 367.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 472.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

2 4 5 180
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 19 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text i
1 2 5 465
3 6 5 262.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

3 6 5 207.5
3 6 5 425
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 310
3 6 5 357.5
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

3 6 5 237.5
3 6 5 390
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 500
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text i

1 2 5 190
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 20 We
Reps per normal set Rep out target Set goal Reps on last set Video Notes Weight
See highlighted text in instructions document
1 1 5 295
2 4 5 155
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

2 4 5 122.5
2 4 5 250
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 195
2 4 5 210
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

2 4 5 140
2 4 5 230
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 315
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0

See highlighted text in instructions document

1 1 5 120
0 0 0 0 0

0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
 Week 21
Reps per normal set Rep out target Set goal Reps on last set Video Notes

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0

5 n/a 5
0 0 0 0

0 0 0 0
0 0 0 0
0 0 0 0