Squat Max 90 Bench Press 110 Deadlift Max 190

Max
Load Load Load
Reps Reps Reps
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
60% 55 2 10 60% 115 5
Deficit or
Squat 65% 57.5 2 8
Pause Deadlift
70% 62.5 2 6
60-70% 5 10 62.50% 70 2
Bench Row or
Bench Press 67.50% 75 2
Chest
(pause last
Supported
rep) 72.50% 80 2
Row
50-60% 4 4 65% 122.5 5
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 62.5 2 10 RDL 35% 67.5 2
lightest bench
Floor Press
Lats set50-60%
this week 3 12 Triceps 50-60% 3
Shoulders 50-60% 3 12 Biceps 50-60% 3
Low Back 50-60% 3 12 Abs 50-60% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
65% 57.5 2 8 70% 132.5 4
Deficit or
Squat 70% 62.5 2 6
Pause Deadlift
75% 67.5 2 4
Bench Row or 70-80% 6 6 Bench Press 72.50% 80 2
Chest (pause last 77.50% 85 2
Supported rep)
Row 82.50% 90 2
 60-70% 4 3 75% 142.5 4
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 72.5 2 8 RDL 40% 75 2
lightest bench
Floor Press
Lats set55-65%
this week 3 10 Triceps 55-65% 3
Shoulders 55-65% 3 10 Biceps 55-65% 3
Low Back 55-65% 3 10 Abs 55-65% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
70% 62.5 2 6 80% 152.5 2
Deficit or
Squat 75% 67.5 2 5
Pause Deadlift
80% 72.5 2 4
Bench Row or 60-70% 5 10 Bench Press 70.00% 77.5 2
Chest (pause last 75.00% 82.5 2
Supported rep)
Row 80.00% 87.5 2
70-80% 4 2 85% 162.5 1
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 70 2 10 RDL 45% 85 0
lightest bench
Floor Press
Lats set60-70%
this week 3 8 Triceps 60-70% 3
Shoulders 60-70% 3 8 Biceps 60-70% 3
Low Back 60-70% 3 8 Abs 60-70% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
85% 77.5 5 3 63% 120 5
Deficit or
Squat
Pause Deadlift
Bench Row or 60-70% 5 10 Bench Press 80.00% 87.5 2
Chest (pause last 85.00% 92.5 2
Supported rep)
Row 90.00% 100 2
50-60% 4 4 68% 127.5 5
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 80 2 10 RDL 38% 72.5 2
lightest bench
Floor Press
Lats set50-60%
this week 3 12 Triceps 50-60% 3
Shoulders 50-60% 3 12 Biceps 50-60% 3
Low Back 50-60% 3 12 Abs 50-60% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
85% 77.5 5 4 73% 137.5 4
Deficit or
Squat
Pause Deadlift
Bench Row or 70-80% 6 6 RPE 8.5-9 n/a
Chest Bench Press -20kg from 5
Supported top single
Row
60-70% 4 3 78% 147.5 4
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 0 2 8 RDL 43% 80 2
lightest bench
Floor Press
Lats set55-65%
this week 3 10 Triceps 55-65% 3
Shoulders 55-65% 3 10 Biceps 55-65% 3
Low Back 55-65% 3 10 Abs 55-65% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
 85% 77.5 5 5 80% 152.5 2
Deficit or
Squat
Pause Deadlift

60-70% 5 10 60.00% 65 6
Bench Row or
Bench Press
Chest
(pause last
Supported
rep)
Row

70-80% 4 2 85% 162.5 1

Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 57.5 2 10 RDL 45% 85 0
lightest bench
Floor Press
Lats set60-70%
this week 3 8 Triceps 60-70% 3
Shoulders 60-70% 3 8 Biceps 60-70% 3
Low Back 60-70% 3 8 Abs 60-70% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
80% 72.5 3 4 n/a n/a n/a

Squat

Bench Row or 70-80% 6 6 Bench Press 65.00% 72.5 2

Chest (pause last 70.00% 77.5 2
Supported rep)
Row 75.00% 82.5 2
n/a n/a n/a n/a n/a n/a
Pause Squat
or Front Squat
90% of
Close Grip or 65 2 10 n/a n/a n/a n/a
lightest bench
Floor Press
Lats set50-60%
this week 3 12 Triceps 50-60% 3
 Shoulders 50-60% 3 12 Biceps 50-60% 3
Low Back 50-60% 3 12 Abs 50-60% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
85% 77.5 5 6 60% 115 5
Deficit or
Squat
Pause Deadlift
Bench Row or 60-70% 5 10 Bench Press 65.00% 72.5 2
Chest (pause last 70.00% 77.5 2
Supported rep)
Row 75.00% 82.5 2
n/a n/a n/a 65% 122.5 4
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 65 2 8 RDL 35% 67.5 2
lightest bench
Floor Press
Lats set55-65%
this week 3 10 Triceps 55-65% 3
Shoulders 55-65% 3 10 Biceps 55-65% 3
Low Back 55-65% 3 10 Abs 55-65% 3
Week
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
90% 80 4 5 70% 132.5 4
Deficit or
Squat
Pause Deadlift
Bench Row or 70-80% 6 6 Bench Press 75.00% 82.5 2
Chest (pause last 80.00% 87.5 2
Supported rep)
Row 85.00% 92.5 2
n/a n/a n/a 75% 142.5 4
Pause Squat
Deadlift
or Front Squat
 Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 75 2 8 RDL 40% 75 2
lightest bench
Floor Press
Lats set60-70%
this week 3 8 Triceps 60-70% 3
Shoulders 60-70% 3 8 Biceps 60-70% 3
Low Back 60-70% 3 8 Abs 60-70% 3
Week 1
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
95% 85 3 4 80% 152.5 2
Deficit or
Squat
Pause Deadlift
Bench Row or 70-80% 6 6 Bench Press 75.00% 82.5 2
Chest (pause last 80.00% 87.5 2
Supported rep)
Row 85.00% 92.5 2
n/a n/a n/a 85% 162.5 1
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 75 2 8 RDL 45% 85 0
lightest bench
Floor Press
Lats set50-60%
this week 3 12 Triceps 50-60% 3
Shoulders 50-60% 3 12 Biceps 50-60% 3
Low Back 50-60% 3 12 Abs 50-60% 3
Week 1
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
100% 90 2 3 63% 120 5
Deficit or
Squat
Pause Deadlift
Bench Row or 60-70% 5 10 Bench Press 72.50% 80 2
Chest (pause last 77.50% 85 2
Supported rep)
Row
Bench Row or Bench Press
Chest (pause last
Supported rep)
Row 82.50% 90 2
n/a n/a n/a 68% 127.5 5
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 72.5 2 8 RDL 38% 72.5 2
lightest bench
Floor Press
Lats set55-65%
this week 3 10 Triceps 55-65% 3
Shoulders 55-65% 3 10 Biceps 55-65% 3
Low Back 55-65% 3 10 Abs 55-65% 3
Week 1
Session 1 Session 2
Exercise Intensity Load Sets Reps Exercise Intensity Load Sets
105% 95 1 2 73% 137.5 4
Deficit or
Squat
Or Max out Pause Deadlift
Bench Row or 60-70% 5 10 Bench Press 82.50% 90 2
Chest (pause last 87.50% 97.5 2
Supported rep)
Row 92.50% 102.5 2
n/a n/a n/a 78% 147.5 4
Pause Squat
Deadlift
or Front Squat
90% of
Close Grip or 80 2 8 RDL 43% 80 2
lightest bench
Floor Press
Lats set50-60%
this week 3 12 Triceps 50-60% 3
Shoulders 50-60% 3 12 Biceps 50-60% 3
Low Back 50-60% 3 12 Abs 50-60% 3
 Week 1
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
4 60% 55 2 10 60% 115
Deficit or
Squat 65% 57.5 2 8
Pause Deadlift
70% 62.5 2 6
10 60-70% 5 10 62.50% 70
Bench Row or
8 Bench Press 67.50% 75
Chest
(pause last
Supported
6 rep) 72.50% 80
Row
4 50-60% 4 4 65% 122.5
Pause Squat
Deadlift
or Front Squat
90% of
12 Close Grip or 62.5 2 10 RDL 35% 67.5
lightest bench
Floor Press
12 Lats set50-60%
this week 3 12 Triceps 50-60%
12 Shoulders 50-60% 3 12 Biceps 50-60%
12 Low Back 50-60% 3 12 Abs 50-60%
Week 2
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
3 65% 57.5 2 8 70% 132.5
Deficit or
Squat 70% 62.5 2 6
Pause Deadlift
75% 67.5 2 4
6 Bench Row or 70-80% 6 6 Bench Press 72.50% 80
5 Chest (pause last 77.50% 85
Supported rep)
4 Row 82.50% 90
 3 60-70% 4 3 70% 132.5
Pause Squat
Deadlift
or Front Squat
90% of
10 Close Grip or 72.5 2 8 RDL 40% 75
lightest bench
Floor Press
10 Lats set55-65%
this week 3 10 Triceps 55-65%
10 Shoulders 55-65% 3 10 Biceps 55-65%
10 Low Back 55-65% 3 10 Abs 55-65%
Week 3
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
2 70% 62.5 2 6 n/a n/a
Deficit or
Squat 75% 67.5 2 5
Pause Deadlift
80% 72.5 2 4
8 Bench Row or 60-70% 5 10 Bench Press 70.00% 77.5
6 Chest (pause last 75.00% 82.5
Supported rep)
4 keep
rep out, Row 80.00% 87.5
one in the 70-80% 4 2 n/a n/a
tank Pause Squat
Deadlift
or Front Squat
90% of
0 Close Grip or 70 2 10 RDL 45% 85
lightest bench
Floor Press
8 Lats set60-70%
this week 3 8 Triceps 60-70%
8 Shoulders 60-70% 3 8 Biceps 60-70%
8 Low Back 60-70% 3 8 Abs 60-70%
Week 4
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
4 85% 77.5 5 3 63% 120
Deficit or
Squat
Pause Deadlift
 4 Bench Row or 60-70% 5 10 Bench Press 80.00% 87.5
3 Chest (pause last 85.00% 92.5
Supported rep)
2 Row 90.00% 100
4 50-60% 4 4 68% 127.5
Pause Squat
Deadlift
or Front Squat
90% of
12 Close Grip or 80 2 10 RDL 38% 72.5
lightest bench
Floor Press
12 Lats set50-60%
this week 3 12 Triceps 50-60%
12 Shoulders 50-60% 3 12 Biceps 50-60%
12 Low Back 50-60% 3 12 Abs 50-60%
Week 5
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
3 85% 77.5 5 4 73% 137.5
Deficit or
Squat
Pause Deadlift

1 Bench Row or 70-80% 6 6 RPE 8.5-9

3 Chest Bench Press -20kg from
Supported top single
Row
3 60-70% 4 3 78% 147.5
Pause Squat
Deadlift
or Front Squat
90% of
10 Close Grip or 0 2 8 RDL 43% 80
lightest bench
Floor Press
10 Lats set55-65%
this week 3 10 Triceps 55-65%
10 Shoulders 55-65% 3 10 Biceps 55-65%
10 Low Back 55-65% 3 10 Abs 55-65%
Week 6
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
 2 85% 77.5 5 5 n/a n/a
Deficit or
Squat
Pause Deadlift

6 60-70% 5 10 60.00% 65
Bench Row or
Bench Press
Chest
(pause last
Supported
rep)
Row
rep out, keep
one in the 70-80% 4 2 n/a n/a
tank Pause Squat
Deadlift
or Front Squat
90% of
0 Close Grip or 57.5 2 10 RDL 48% 90
lightest bench
Floor Press
8 Lats set60-70%
this week 3 8 Triceps 60-70%
8 Shoulders 60-70% 3 8 Biceps 60-70%
8 Low Back 60-70% 3 8 Abs 60-70%
Week 7
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
n/a 80% 72.5 3 4 n/a n/a

Squat

10 Bench Row or 70-80% 6 6 Bench Press 65.00% 72.5

8 Chest (pause last 70.00% 77.5
Supported rep)
6 Row 75.00% 82.5
n/a n/a n/a n/a n/a n/a
Pause Squat
or Front Squat
90% of
n/a Close Grip or 65 2 10 RDL n/a n/a
lightest bench
Floor Press
12 Lats set50-60%
this week 3 12 Triceps 50-60%
12 Shoulders 50-60% 3 12 Biceps 50-60%
12 Low Back 50-60% 3 12 Abs 50-60%
Week 8
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
4 85% 77.5 5 6 60% 115
Deficit or
Squat
Pause Deadlift

10 Bench Row or 60-70% 5 10 Bench Press 65.00% 72.5

8 Chest (pause last 70.00% 77.5
Supported rep)
6 Row 75.00% 82.5
3 n/a n/a n/a 65% 122.5
Pause Squat
Deadlift
or Front Squat
90% of
10 Close Grip or 65 2 8 RDL 35% 67.5
lightest bench
Floor Press
10 Lats set55-65%
this week 3 10 Triceps 55-65%
10 Shoulders 55-65% 3 10 Biceps 55-65%
10 Low Back 55-65% 3 10 Abs 55-65%
Week 9
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
3 80% 72.5 6 2 70% 132.5
Deficit or
Squat
Pause Deadlift

6 Bench Row or 70-80% 6 6 Bench Press 75.00% 82.5

5 Chest (pause last 80.00% 87.5
Supported rep)
4 Row 85.00% 92.5
3 n/a n/a n/a 75% 142.5
Pause Squat
Deadlift
or Front Squat
 Pause Squat
Deadlift
or Front Squat
90% of
10 Close Grip or 75 2 8 RDL 40% 75
lightest bench
Floor Press
8 Lats set60-70%
this week 3 8 Triceps 60-70%
8 Shoulders 60-70% 3 8 Biceps 60-70%
8 Low Back 60-70% 3 8 Abs 60-70%
Week 10
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
2 80% 72.5 6 2 n/a n/a
Squat

6 Bench Row or 70-80% 6 6 Bench Press 75.00% 82.5

5 Chest (pause last 80.00% 87.5
Supported rep)
4 keep
rep out, Row 85.00% 92.5
one in the n/a n/a n/a n/a n/a
tank Pause Squat
or Front Squat
90% of
0 Close Grip or 75 2 8 RDL 45% 85
lightest bench
Floor Press
12 Lats set50-60%
this week 3 12 Triceps 50-60%
12 Shoulders 50-60% 3 12 Biceps 50-60%
12 Low Back 50-60% 3 12 Abs 50-60%
Week 11
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
4 85% 77.5 5 6 60% 115
Deficit or
Squat
Pause Deadlift

8 Bench Row or 60-70% 5 10 Bench Press 72.50% 80

6 Chest (pause last 77.50% 85
Supported rep)
Row
 Bench Row or Bench Press
Chest (pause last
Supported rep)
4 Row 82.50% 90
4 n/a n/a n/a 65% 122.5
Pause Squat
Deadlift
or Front Squat
90% of
12 Close Grip or 72.5 2 8 RDL 38% 72.5
lightest bench
Floor Press
10 Lats set55-65%
this week 3 10 Triceps 55-65%
10 Shoulders 55-65% 3 10 Biceps 55-65%
10 Low Back 55-65% 3 10 Abs 55-65%
Week 12
Session 3 Session 4
Reps Exercise Intensity Load Sets Reps Exercise Intensity Load
3 50% 45 6 6 73% 137.5
Deficit or
Squat
Pause Deadlift

4 Bench Row or 60-70% 5 10 Bench Press 82.50% 90

3 Chest (pause last 87.50% 97.5
Supported rep)
2 Row 92.50% 102.5
3 n/a n/a n/a 78% 147.5
Pause Squat
Deadlift
or Front Squat
90% of
10 Close Grip or 80 2 8 RDL 43% 80
lightest bench
Floor Press
12 Lats set50-60%
this week 3 12 Triceps 50-60%
12 Shoulders 50-60% 3 12 Biceps 50-60%
12 Low Back 50-60% 3 12 Abs 50-60%
Session 4
Sets Reps 35232
5 4

2 10
2 8 13;
444441142442
2 6 225.448771440
3.789..3221
5 4

2 12
3 12
3 12 .255,
3 12

Session 4
Sets Reps
4 3

2 6
2 5
2 4
 4 3

2 10
3 10
3 10
3 10

Session 4
Sets Reps
n/a n/a

2 8
2 6
2 4
n/a n/a

4 8
3 8
3 8
3 8

Session 4
Sets Reps
5 4
 2 4
2 3
2 2
5 4

2 12
3 12
3 12
3 12

Session 4
Sets Reps 22453275
4 3

n/a 1
5 3

4 3

2 10
3 10
3 10
3 10

Session 4
Sets Reps
 n/a n/a

6 6

n/a n/a

4 8 5
3 8
3 8
3 8

Session 4
Sets Reps
n/a n/a

2 10
2 8
2 6
n/a n/a

n/a n/a n/a

3 12
 3 12
3 12

Session 4
Sets Reps
5 4

2 10
2 8
2 6
4 3

2 10
3 10
3 10
3 10

Session 4
Sets Reps
4 3

2 6
2 5
2 4
4 3
 2 10
3 8
3 8
3 8

Session 4
Sets Reps
n/a n/a

2 6
2 5
2 4
n/a n/a

4 8
3 12
3 12
3 12

Session 4
Sets Reps
5 4

2 8
2 6
 2 4
5 4

2 12
3 10
3 10
3 10

Session 4
Sets Reps
4 3

2 4
2 3
2 2
4 3

2 10
3 12
3 12
3 12