! READ THIS NOW !

*** DESTRUCTIONS *** Worksheet's Round to the Nearest 5lbs

GENERAL INFO (and "Off Days"): This is based on a 4 day split with 2 "off" days where you perform any other assistance wor These "off" days are not required but I like to use them for "play days", conditioning, etc...

Off Days: I left what I started with in the off day fields as an example. You can do conditio I don't think there's any really correct way to have your "off" day, just don't overdo it! (Do for you and start out with something simple)

--> This should all print on one page, but it will not print your maxes. How often do you rea reference your max in the gym? Me, never, so feel free to change the print area if you wan

ASSISTANCE EXERCISES:

You can modify/add/remove assistance exercises and play with the percentage increase. I assistance exercises and 1 ab exercise for each wkout. The % increase really doesn't work w exercises, but it's there if you want it. Sometimes I manually enter the increase I want.

Depending on the exercise, assistance exercises can be anywhere from 3-5 sets x 10 reps to Typically I only do 5 x 10 but sometimes will change it up for something like lunges (total 5 leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5x13 unless I'm doing a su do something like 3x7 supersetting 2 ab exercises. For assistance exercises, you only need to enter the first weight (in light yellow boxes) and the yellow box at top) to calculate weeks 2-4). OR do it manually.

-----------------------------------------PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st week (3x5 work sets) w close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your 90% max weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.) ----------------------------------------CYCLE 1 TAB (First 4 weeks):

CYCLE 1 TAB (First 4 weeks): The most important area is in yellow under "Reps achieved" & "Weight used". This is used estimated 1RM and all the other numbers.

If you know your true 1RM, enter it into the "Estimated 1RM" area. BECAUSE, if your true 1 you enter it into the Weight Used / Reps Achieved area, it will calculate it incorrectly.

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups". The last set rep nu because you will want to enter your total reps achieved. The greyed number is minimum y for.

CYCLE 2 - 5 TABs: The "Training Max" is increased 5lbs for upper body exercises and 10lbs for lower. These a that the sheet uses to calculate your numbers.

The 90% 1RM and Estimated max are there for reference if you need to reset the program. are taken from your best weight/rep max from the previous cycle. You should not need to in Cycle 2-5 tabs. (You will need to input your assistance initial weights like tab 1 however)

NOTE: If you truly need to adjust something, adjust the "Training Max" since this is the num your warmups/work sets.

Hope this is fairly understandable, Travis http://www.diy-strengthtraining.com

Nearest 5lbs

m any other assistance work you'd like. y days", conditioning, etc...

ample. You can do conditioning or whatever. y, just don't overdo it! (Do what works best

axes. How often do you really need to ge the print area if you want.

the percentage increase. I normally do 2 crease really doesn't work well across all ter the increase I want.

re from 3-5 sets x 10 reps to 20 reps. mething like lunges (total 5 x 12 reps, not per 5x13 unless I'm doing a superset. Then I'll

(in light yellow boxes) and the % increase (in

e 1st week (3x5 work sets) was a little too 47%, 55% of your 90% max. (The other

Weight used". This is used to calculate your

rea. BECAUSE, if your true 1RM is 200x1 and alculate it incorrectly.

rmups". The last set rep number is grey eyed number is minimum you should shoot

nd 10lbs for lower. These are the numbers

need to reset the program. These numbers le. You should not need to enter new maxes weights like tab 1 however)

ng Max" since this is the number used for

Exercise

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles

Wed - ("Off")

Week 1 Week 2 Weight Reps Weight Reps 0 5 0 5 0 5 0 5 0 3 0 3 0 5 0 3 0 5 0 3 0 5 0 3 5x10 0 5x10 5x12 0 5x12 5x13 0 5x13 0 5 0 5 0 5 0 5 0 3 0 3 0 5 0 3 0 5 0 3 0 5 0 3 5x10 0 5x10 5x10 0 5x10 3x7 superset 0 100 double leg50 left leg 50 right leg 5x10 5x13 2xX 5x10 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5x10 5x13 2xX 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

Week 3 Week 4 - DELOAD Weight Reps Weight Reps 0 5 0 5 0 3 0 5 0 5 0 3 0 5 0 1 0 5 0 5x10 0 5x10 0 5x12 0 5x12 0 5x13 0 5x13 0 5 0 5 0 3 0 5 0 5 0 3 0 5 0 1 0 5 0 5x10 0 5x10 0 5x10 0 5x10 0 0 100 alt left/Right double leg25 Doubles 100 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 5x10 5x13 2xX 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 0 0 0 0 0 0 0 0 0 0 0 0 0 5x10 5x13 2xX 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Monday

Tuesday

Be

nc h

Sq ua t

Thursday

0 0 0 0 0 0

Assistance 1 Assistance 2 Ab Exercise 0 0 0 0 0 0

De
Assistance 1 Assistance 2 Ab Exercise Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

Friday

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Cycle 1

Exercise

Weight 5 5 5 5 10 10

Week 1 Reps 5 5 3 5 5

Weight

Week 2 Reps

Week 3 Weight Reps

Week 4 - DELOAD Weight Reps 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Assistance 1 Assistance 2 Ab Exercise 0 0 5 5 5 5

Assistance 1 Assistance 2 Ab Exercise Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles 5 5 5 5 10 10

Wed - ("Off")

5 5 5 5 5 3 5 3 10 3 5 10 3 5x10 0 5x10 5x12 0 5x12 5x13 0 5x13 5 0 5 5 5 5 3 5 3 5 5 3 5 5 3 5 5 3 5x10 0 5x10 5x10 0 5x10 3x7 superset 0 100 double leg 50 left leg50 right leg 5x10 5x13 2xX 5x10 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 0 5 5 5 5 10 10 0 0 0 0 5 5 5 5 5 0 0 0 5x10 5x13 2xX 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

5 5 5 5 5 3 10 5 5 10 3 5 10 1 5 0 5x10 0 0 5x12 0 0 5x13 0 0 5 5 5 5 3 5 5 0 5 3 5 5 1 5 0 5x10 0 0 5x10 0 0 0 100 alt left/Right double leg 25 Doubles 100 0 5 5 5 10 10 10 0 0 0 0 5 5 5 5 5 0 0 0 5x10 5x13 2xX 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 0 5 5 5 0 0 0 0 5 5 0 0 0

Monday Tuesday

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise 0 0 5 5 5 5

Assistance 1 Assistance 2 Ab Exercise Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

5x10 5x13 2xX 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Thursday

Friday

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Cycle 2

Exercise

Weight 10 10 10 15 15 15

Week 1 Reps 5 5 3 5 5

Weight

Week 2 Reps

Week 3 Weight Reps

Week 4 - DELOAD Weight Reps 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Assistance 1 Assistance 2 Ab Exercise 5 5 5 5 10 10

Assistance 1 Assistance 2 Ab Exercise Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles 10 10 10 15 15 15

Wed - ("Off")

10 5 10 5 10 3 15 3 15 3 5 20 3 5x10 0 5x10 5x12 0 5x12 5x13 0 5x13 5 5 5 5 5 5 3 5 3 5 5 3 5 10 3 5 10 3 5x10 0 5x10 5x10 0 5x10 3x7 superset 0 100 double leg 50 left leg50 right leg 5x10 5x13 2xX 5x10 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 0 10 10 10 15 15 20 0 0 0 5 5 5 5 10 10 0 0 0 5x10 5x13 2xX 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

10 5 10 5 10 3 15 5 10 15 3 10 20 1 10 0 5x10 0 0 5x12 0 0 5x13 0 5 5 5 5 5 3 10 5 5 10 3 5 10 1 5 0 5x10 0 0 5x10 0 0 0 100 alt left/Right double leg 25 Doubles 100 0 10 10 10 15 15 20 0 0 0 5 5 5 10 10 10 0 0 0 5x10 5x13 2xX 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 0 10 10 10 0 0 0 5 5 5 0 0 0

Monday Tuesday

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise 5 5 5 5 10 10

Assistance 1 Assistance 2 Ab Exercise Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

5x10 5x13 2xX 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Thursday

Friday

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Cycle 3

Exercise

Weight 10 15 15 20 25 25

Week 1 Reps 5 5 3 5 5

Weight

Week 2 Reps

Week 3 Weight Reps

Week 4 - DELOAD Weight Reps 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Assistance 1 Assistance 2 Ab Exercise 5 5 10 10 10 15

Assistance 1 Assistance 2 Ab Exercise Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles 10 15 15 20 25 25

Wed - ("Off")

10 5 15 5 20 3 20 3 25 3 5 25 3 5x10 0 5x10 5x12 0 5x12 5x13 0 5x13 5 5 5 5 10 5 3 10 3 5 10 3 5 10 3 5 15 3 5x10 0 5x10 5x10 0 5x10 3x7 superset 0 100 double leg 50 left leg50 right leg 5x10 5x13 2xX 5x10 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 0 10 15 20 20 25 25 0 0 0 5 10 10 10 10 15 0 0 0 5x10 5x13 2xX 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

10 5 15 5 20 3 25 5 10 25 3 15 30 1 20 0 5x10 0 0 5x12 0 0 5x13 0 5 5 10 5 10 3 10 5 5 15 3 10 15 1 10 0 5x10 0 0 5x10 0 0 0 100 alt left/Right double leg 25 Doubles 100 0 10 15 20 25 25 30 0 0 0 5 10 10 10 15 15 0 0 0 5x10 5x13 2xX 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 0 10 15 20 0 0 0 5 10 10 0 0 0

Monday Tuesday

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise 5 5 10 10 10 15

Assistance 1 Assistance 2 Ab Exercise Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

5x10 5x13 2xX 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Thursday

Friday

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Cycle 4

Exercise

Weight 15 20 20 25 30 35

Week 1 Reps 5 5 3 5 5

Weight

Week 2 Reps

Week 3 Weight Reps

Week 4 - DELOAD Weight Reps 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10

Assistance 1 Assistance 2 Ab Exercise 10 10 10 15 15 15

Assistance 1 Assistance 2 Ab Exercise Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles 15 20 20 25 30 35

Wed - ("Off")

15 5 20 5 25 3 30 3 30 3 5 35 3 5x10 0 5x10 5x12 0 5x12 5x13 0 5x13 5 10 5 5 10 5 3 10 3 5 15 3 5 15 3 5 20 3 5x10 0 5x10 5x10 0 5x10 3x7 superset 0 100 double leg 50 left leg50 right leg 5x10 5x13 2xX 5x10 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12 0 15 20 25 30 30 35 0 0 0 10 10 10 15 15 20 0 0 0 5x10 5x13 2xX 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

15 5 20 5 25 3 30 5 15 35 3 20 40 1 25 0 5x10 0 0 5x12 0 0 5x13 0 10 5 10 5 10 3 15 5 10 15 3 10 20 1 10 0 5x10 0 0 5x10 0 0 0 100 alt left/Right double leg 25 Doubles 100 0 15 20 25 30 35 40 0 0 0 10 10 10 15 15 20 0 0 0 5x10 5x13 2xX 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12 0 15 20 25 0 0 0 10 10 10 0 0 0

Monday Tuesday

Be nc h

Sq ua t

Assistance 1 Assistance 2 Ab Exercise 10 10 10 15 15 15

Assistance 1 Assistance 2 Ab Exercise Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

5x10 5x13 2xX 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Thursday

Friday

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Sat or Sun - ("Off")

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Cycle 5