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Check the Read Me sheet

This is a 13 week program designed to break through squat plateaus and deliver a new personal best. Note that
I would recommend 48 hours rest between sessions where possible, e.g. Monday, Wednesday, Friday for the 3 d
I have added the appropriate formulas to the sheet so you should ONLY change the information in the GREEN ce

Day 1 Day 2 Day 3

Sets x Reps Weight Sets x Reps Weight Sets x Reps Weight
Week 1 Phase In 3x8 65 3x8 65 4x5 70
1x5 70 1x5 70 1x3 75
2x2 75 2x2 75 2x2 80
1x1 80 1x1 80 1x1 90

Week 2 Phase In 1x5 80 1x5 82.5 1x5 85

Week 3 Base Cycle 4x9 70 5x7 75 7x5 80

Week 4 Base Cycle 4x9 70 5x7 75 7x5 80

Week 5 Base Cycle 4x9 70 5x7 75 7x5 80

Week 6 Base Cycle REST REST Build to 1RM

Week 7 Switching Phase See Accesory Lifts tab

Week 8 Switching Phase See Accesory Lifts tab

Week 9 Intense Cycle 1x3 65 1x3 60 1x4 65

1x4 75 1x3 70 1x4 70
3x4 85 1x4 80 5x4 80
1x5 85 1x3 90
2x5 85

Week 10 Intense Cycle 1x4 60 1x3 65 1x3 65

1x4 70 1x3 75 1x3 75
1x4 80 1x3 85 1x4 85
1x3 90 3x3 90 4x5 90
2x4 90 1x3 95

Week 11 Intense Cycle 1x3 60 1x3 60 1x3 65

1x3 70 1x3 70 1x3 75
 1x3 80 1x3 80 1x3 85
5x5 90 2x3 95 4x3 95

Week 12 Intense Cycle 1x3 70 1x3 70 1x3 75

1x4 80 1x3 80 1x4 90
5x5 90 4x3 95 3x4 95

Week 13 Taper 1x3 70 1x4 75 Build to 1RM

1x3 80 4x4 85
2x5 90
3x4 95
 personal best. Note that while listed as Day 1,2,3,4 these are NOT to be done on consecutive days.
nesday, Friday for the 3 days/week.
rmation in the GREEN cells. Everything else should update accordingly.

Day 4 Enter Current 1RM here --> 100

Sets x Reps Weight

It's recommended you add 10lb (~5kg) after weeks 2, 3 and 4 but if you struggle then k

10 x 3 85 Total weight added to 1RM for Week 3 -- 0

10 x 3 85 Total weight added to 1RM for Week 4 -- 0

10 x 3 85 Total weight added to 1RM for Week 5 -- 0

Build to 1RM

Enter New 1RM Achieved in Week 6 --> 100

nd 4 but if you struggle then keep the same weight i.e. enter 0 in green cell
From cultofstrength.com Day 1

Exercise Sets x Reps Weight

Week 1 Phase In Close Grip Bench Press 1x5 Heavy

Week 2 Phase In Close Grip Bench Press 1x5 Heavy

Week 3 Base Cycle Bench Press 1x3 Heavy

Week 4 Base Cycle Bench Press 1x3 Heavy

Week 5 Base Cycle Bench Press 1x3 Heavy

Week 6 Base Cycle Bench Press 1x3 Heavy

Week 7 Switching Phase Back Squat (2 sec pause) 4x5

Seated Box Jumps 3x5
Pull Ups 3 x 5-10
Single Leg Hip Extension 3 x 10

Week 8 Switching Phase Back Squat (2 sec pause) 4x5

Depth Box Jumps 3x5
Pull Ups 3 x 5-10
Jump Lunges 3 x 20

Week 9 Intense Cycle N/A

Week 10 Intense Cycle N/A

Week 11 Intense Cycle N/A

Week 12 Intense Cycle N/A

Week 13 Taper N/A

 Day 2 Day 3

Exercise Sets x Reps Weight Exercise Sets x Reps Weight

1 Arm DB Row 3x8 Heavy Power Clean 1x3 Heavy

1 Arm DB Row 3x8 Heavy Power Clean 1x3 Heavy

Bent Over Rows 3x8 Heavy Overhead Press 1x5 Heavy

Bent Over Rows 3x8 Heavy Overhead Press 1x5 Heavy

Bent Over Rows 3x8 Heavy Overhead Press 1x5 Heavy

Bent Over Rows 3x8 Heavy Overhead Press 1x5 Heavy

Power Clean 5x3 60-65% 1RM BB Squat Jumps 3 x 10 20% 1RM

Incline DB Bench Press 3x8 Hurdle Jumps 4x4
Hanging Leg Raises 3 x 10 Face Pulls 4 x 15
Kneeling Pallof Press 3 x 12-15 Sprint 4 x 50m

Power Clean 5x3 65-70% 1RM BB Squat Jumps 3x8 30% 1RM
Incline DB Bench Press 3x8 Hurdle Jumps 4x4
Hanging Leg Raises 3 x 10 Face Pulls 4 x 15
Kneeling Pallof Press 3 x 12-15 Sprint 4 x 50m

N/A N/A

N/A N/A

N/A N/A

N/A N/A

N/A N/A
 Day 4

Exercise Sets x Reps Weight

N/A

N/A

Pull Ups 4 x 3-8 Body-weight

Pull Ups 4 x 3-8 Body-weight

Pull Ups 4 x 3-8 Body-weight

Pull Ups 4 x 3-8 Body-weight

N/A

N/A

N/A

N/A

N/A

N/A

N/A
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Excel and that should still allow you to edit and update the downloaded spreadsheet
y of this spreadsheet which you can edit.

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d spreadsheet