Exercise Week 1

Weights prescribed Sets/Reps prescribed

MAXES
500 SQUAT
395 BENCH
560 DEADLIFT
165 OHP

Day 1 Squat 350 x10

325 x10
300 x12+

Double Paused Deadlifts 280 3x5

RDL 3x10
Supersetted with
Leg curl 3x15

Row of your choice 3x10

Supersetted with
DB pullover 3x15

Day 2 Skill Practice Day

Squat Last Fast weight

1
 Singles until bar speed slows

Bench Last Fast weight

Singles until bar speed slows

Deadlift Last Fast weight

Singles until bar speed slows

Day 3 Bench 276.5 x10

256.75 x10
237 x12+

Push Press 132 3x5

Supersetted with
Pullups or pulldowns 3x10

DB OHP 3x10
Supersetted with
DB rear delt raises 3x15

Sit up variation of your choice 3x5-8

Supersetted with
Leg raise variation of your choice 3x10-15

Day 4 Skill Practice Day

2
 Squat Last Fast weight
Singles until bar speed slows

Bench Last Fast weight

Singles until bar speed slows

Deadlift Last Fast weight

Singles until bar speed slows

Day 5 Deadlift 448 1x6

336 5x3 (<1 min. between sets)

3 second paused squats 250 3x5

Hack Squat/leg press/front squat 3x10

Supersetted with
Step Up or Lunge 3x15

Curl of your choice 3x8, 1x15

Supersetted with
Triceps extension of your choice 3x8, 1x15

Day 6 Skill Practice Day

Squat Last Fast weight
Singles until bar speed slows

3
 Bench Last Fast weight
Singles until bar speed slows

Deadlift Last Fast weight

Singles until bar speed slows

Day 7 OHP 115.5 x10

107.25 x10
99 x12+
supersetted with
DB rear delt raises or face pulls 3x15 (before work sets)

Speed Bench, Closegrip 237 3x3 (15-30 sec. b/t clusters)

(normal rest between each weight: 1-3 276.5 3x2 (15-30 sec. b/t clusters)
(AMAP on the last single. Shoot for 3+ 316 3x1+ (15-30 sec. b/t clusters)

Chin-ups or pull-ups 2xAMAP

DB Incline Press 3x10

Supersetted with
Pec Flyes 3x15

Row of your choice 3x10

Supersetted with
DB pullover 3x15

4
Day 8 Skill Practice Day
Squat Last Fast weight
Singles until bar speed slows

Bench Last Fast weight

Singles until bar speed slows

Deadlift Last Fast weight

Singles until bar speed slows

5
 Week 2
Actual Weights prescribed Sets/Reps prescribed Actual

375 x8
350 x8
325 x10+

Based on week 1 3x5

3x8 (heavier than week 1)

3x20 (same weight or heavier)

3x8 (heavier than week 1)

3x20 (same weight or heavier)

Last Fast weight

6
 Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

296.25 x8
276.5 x8
256.75 x10+

Based on week 1 3x5

3x8 (heavier than week 1)

3x8 (heavier than week 1)

3x20 (same weight or heavier)

3x5-8

3x10-15

7
 Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

476 1x4
364 5x3 (<1 min. between sets)

Based on week 1 3x5

3x8 (heavier than week 1)

3x20 (same weight or heavier)

3x10, 1x20

3x10, 1x20

Last Fast weight

Singles until bar speed slows

8
 Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

123.75 x8
115.5 x8
107.25 x10+

3x15 (before work sets)

Based on week 1 3x3 (15-30 sec. b/t clusters)

3x2 (15-30 sec. b/t clusters)
3x1+ (15-30 sec. b/t clusters)

3xAMAP

3x8 (heavier than week 1)

3x20 (same weight or heavier)

3x8 (heavier than week 1)

3x20 (same weight or heavier)

9
 Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

10
Week 3
Weights prescribed Sets/Reps prescribed Actual

400 x5
375 x5
350 x8+

Based on week 2 3x5

3x10 (at least same weight as last week)

3x20 (at least same weight as last week)

3x10 (at least same weight as last week)

3x20 (at least same weight as last week)

Last Fast weight

11
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

316 x5
296.25 x5
276.5 x8+

Based on week 2 3x5

3x10 (at least same weight as last week)

3x10 (at least same weight as last week)

3x20 (at least same weight as last week)

3x5-8

3x10-15

12
Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

504 1x2
392 5x3 (<1 min. between sets)

Based on week 2 3x5

3x10 (at least same weight as last week)

3x20 (at least same weight as last week)

3x12, 1x25

3x12, 1x25

Last Fast weight

Singles until bar speed slows

13
Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

132 x5
123.75 x5
115.5 x8+

3x15 (before work sets)

Based on week 2 3x3 (15-30 sec. b/t clusters)

3x2 (15-30 sec. b/t clusters)
3x1+ (15-30 sec. b/t clusters)

4xAMAP

3x10 (at least same weight as last week)

3x20 (at least same weight as last week)

3x10 (at least same weight as last week)

3x20 (at least same weight as last week)

14
Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

15
Week 4
Weights prescribed Sets/Reps prescribActual

425 as many as possible

Based on week 3 3x5

2x8 (same as week 3)

2x15 (same as week 3)

2x8 (same as week 3)

2x15 (same as week 3)

Last Fast weight

16
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

335.75 as many as possible

Based on week 3 3x5

2x8 (same as week 3)

2x8 (same as week 3)

2x15 (same as week 3)

1x5-8

1x10-15

17
Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

280 1x8
224 5x3 (<1 min. between sets)

Based on week 3 3x5

2x8 (same as week 3)

2x15 (same as week 3)

2x15

2x15

Last Fast weight

Singles until bar speed slows

18
Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

140.25 as many as possible

Based on week 3 3x3 (15-30 sec. b/t clusters)

3x2 (15-30 sec. b/t clusters)
3x1+ (15-30 sec. b/t clusters)

1xAMAP

2x8 (same as week 3)

2x15 (same as week 3)

2x8 (same as week 3)

2x15 (same as week 3)

19
Last Fast weight
Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

Last Fast weight

Singles until bar speed slows

20