Maxes Squat 100

Bench 100 Notes: I think the push muscles are the exercises after C
Deadlift 100 Taken from this video.
You can also use percentages or any other progression
The technique day can be altered to start with a lower o

Week 1 Reps Weight Note

Day 1 - Volume Day 2 - Accessory

Squat Pullups
3x4 85 Barbell rows
Bench Lateral raise
3x4 85 Reverse fly
Deadlift Barbell curl
3x4 85 Cable curl
Abs 3x10
Leg curl 3x10

Week 2

Day 1 Day 2
Squat Pullups
4x4 85 Barbell rows
Bench Lateral raise
4x4 85 Reverse fly
Deadlift Barbell curl
4x4 85 Cable curl
Abs 3x10
Leg curl 3x10

Week 3

Day 1 Day 2
Squat Pullups
5x4 85 Barbell rows
Bench Lateral raise
5x4 85 Reverse fly
Deadlift Barbell curl
5x4 85 Cable curl
Abs 3x10

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 Leg curl 3x10

Week 4 - Transitioning into intensity block. You can probably repeat week 1 to shed some

Week 5

Day 1 Day 2
Squat Pullups
4x4+ 85 Barbell rows
Bench Lateral raise
4x4+ 85 Reverse fly
Deadlift Barbell curl
3x4+ 85 Cable curl
Abs 3x10
Leg curl 3x10

Week 6

Day 1 Day 2
Squat Pullups
4x2+ 90 Barbell rows
Bench Lateral raise
4x2+ 90 Reverse fly
Deadlift Barbell curl
2x2+ 90 Cable curl
Abs 3x10
Leg curl 3x10

Week 7

Day 1 Day 2
Squat Pullups
4x1+ 95 Barbell rows
Bench Lateral raise
4x1+ 95 Reverse fly
Deadlift Barbell curl
2x1+ 95 Cable curl
Abs 3x10
Leg curl 3x10

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scles are the exercises after CGBP as seen in day 3. On day 2 and 5 you can increase the sets each week if you want to.

ges or any other progression for secondary lifts on day 3, but it would probably be a good idea to keep the rep range the s
altered to start with a lower or higher ammount of sets

Reps Weight Note Reps Weight

y 2 - Accessory Day 3 - Hypertrophy

3x10 Front Squat 3x8 @RPE 8
3x12 CGBP 3x8 @RPE 8
3x15 OHP 3x7
3x15 DB Bench 3x10
3x8 Triceps extension 3x12
3x15 Skull crusher 3x15

Day 3
3x10 Front Squat 4x9 @RPE 8
3x12 CGBP 4x9 @RPE 8
3x15 OHP 3x7
3x15 DB Bench 3x10
3x8 Triceps extension 3x12
3x15 Skull crusher 3x15

Day 3
3x10 Front Squat 5x10 @RPE 8
3x12 CGBP 5x10 @RPE 8
3x15 OHP 3x7
3x15 DB Bench 3x10
3x8 Triceps extension 3x12
3x15 Skull crusher 3x15

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repeat week 1 to shed some fatigue or even jump straight into week 5

Day 3
3x10 Front Squat 3x8 @RPE 8
3x12 CGBP 3x8 @RPE 8
3x15 OHP 3x7
3x15 DB Bench 3x10
3x8 Triceps extension 3x12
3x15 Skull crusher 3x15

Day 3
3x10 Front Squat 3x7 @RPE 8.5
3x12 CGBP 3x7 @RPE 8.5
3x15 OHP 3x7
3x15 DB Bench 3x10
3x8 Triceps extension 3x12
3x15 Skull crusher 3x15

Day 3
3x10 Front Squat 3x6 @RPE 9
3x12 CGBP 3x6 @RPE 9
3x15 OHP 3x7
3x15 DB Bench 3x10
3x8 Triceps extension 3x12
3x15 Skull crusher 3x15

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ease the sets each week if you want to.

be a good idea to keep the rep range the same

Note Reps Weight Note

Day 5 - Accessory Day 6 - Technique

Pullups 3x10 Squat
Barbell rows 3x12
Lateral raise 3x15 Bench
Reverse fly 3x15
Barbell curl 3x8 Deadlift
Cable curl 3x15
Push muscles

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12
Lateral raise 3x15 Bench
Reverse fly 3x15
Barbell curl 3x8 Deadlift
Cable curl 3x15
Push muscles

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12
Lateral raise 3x15 Bench
Reverse fly 3x15
Barbell curl 3x8 Deadlift
Cable curl 3x15
Push muscles

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 Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12
Lateral raise 3x15 Bench
Reverse fly 3x15
Barbell curl 3x8 Deadlift
Cable curl 3x15

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12
Lateral raise 3x15 Bench
Reverse fly 3x15
Barbell curl 3x8 Deadlift
Cable curl 3x15

Day 5 Day 6
Pullups 3x10 Squat
Barbell rows 3x12
Lateral raise 3x15 Bench
Reverse fly 3x15
Barbell curl 3x8 Deadlift
Cable curl 3x15

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 Reps Weight Note

7x2 75

7x2 75

7x2 75

9x2 75

9x2 75

9x2 75

11x2 75

11x2 75

11x2 75

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 6x2 75

6x2 75

6x2 75

5x2 80

5x2 80

5x2 80

4x2 85

4x2 85

4x2 85

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