Squat

100

Bench Press
Deadlift
Secondary 1
Secondary 2
Secondary Bench

100
100
100
100
100

*Click Above for Exercise Selection

Increment

2.5

Week 1

Week 2

Week 3

Week 3

Week 4

Week 5

Week 6

Week 7

Week 7

Intermediate CLUTZ
Updated: 06/03/15

Exercise
Squat

Day #1
Sets x Reps
5x6

Bench Press 5x7

Secondary Be3x6

Weight

Exercise
70 Secondary 1
67.5 Bench
72.5 3 ct Bench

Day #3
Sets x Reps
4x5
5x5
2x2

Paused Deadlifts 8x3

Can be replaced with: Speed Pulls or Deficits

DB Flies

5x10

DB Flies

5x10

Upper back

50 Total Reps

Upper back

50 Total Reps

Squat

6x5

Bench Press 5x6

Secondary Be3x5

72.5 Secondary 1

3x5

72.5 Bench
75 3 ct Bench

5x4
3x2

Paused Deadlifts 7x3

DB Flies
Upper back

5x10
50 Total Reps

Squat

6x4

Bench Press 5x7

Secondary Be4x4

DB Flies
Upper back
75 Secondary 1
70 Bench
77.5 3 ct Bench

5x10
50 Total Reps
4x4
5x5
3x3

Paused Deadlifts 6x3

DB Flies
Upper back

5x10
50 Total Reps

DB Flies

5x10

Upper back
Squat

4x6

Bench Press 5x6

Secondary Be5x3

50 Total Reps

72.5 Secondary 1

3x4

75 Bench
80 3 ct Bench

5x4
2x2

Paused Deadlifts 8x2

DB Flies
Upper back

5x10
50 Total Reps

Squat

5x5

Bench Press 1x3

1x3
2x5

DB Flies
Upper back

5x10
50 Total Reps

75 Secondary 1

4x3

85 Bench
90
80

1x3
1x2
2x1
2x4

Paused Deadlifts 6x2

DB Flies
Upper back

5x10
50 Total Reps

Squat

6x4

Bench Press 1x3

1x2
2x4

DB Flies
Upper back

5x10
50 Total Reps

Squat

3x3

DB Flies
Upper back
80 Secondary 1
85 Bench
90
82.5

5x10
50 Total Reps
5x2
1x3
1x1
1x1
2x3

Deadlift

4x2

DB Flies
Upper back

5x10
50 Total Reps

70 Squats

3x1

Bench Press 3x3

70 Bench

3x1

Deadlifts

70 Deadlift

3x1

TZ

By Connor Lutz

#3
Weight

Exercise
67.5 Squat

Day #5
Sets x Reps
6x2

Weight
80

75 Bench
75 Touch and Go

5x3
1x3+

82.5
82.5

65 Secondary 2

4x5

67.5 Can add Bands or Chains if d

Pulls or Deficits

DB Flies

5x10

Upper back

50 Total Reps

70 Squat

4x3

80 Bench
75 Touch and Go

5x2
1x2+

Secondary 2

3x5

DB Flies
Upper back

5x10
50 Total Reps

80
87.5
87.5
70

70

72.5 Squat

3x4

80

77.5 Bench
75 Touch and Go

5x3
1x3+

85
85

75 Secondary 2
DB Flies

4x4
5x10

72.5

Upper back
75 Squat
82.5
80
Bench
80 Touch and Go
Secondary 2
DB Flies
Upper back
77.5 Squat
82.5
90
95 Bench
80

50 Total Reps
2x3
2x2
2x5

80
85
75

5x2
1x2+

90
90

3x4

75

5x10
50 Total Reps
2x3
2x2
2x5

82.5
90
77.5

1x3
1x3
2x6

82.5
87.5
80

4x3

77.5

5x10
50 Total Reps
1x3
1x3
2x1-2
2x4

80
87.5
95
80

1x3
1x3
2x5

85
90
82.5

85
Secondary 2
DB Flies
Upper back
80 Squats
85
90
97.5
82.5 Bench
90
DB Flies
Upper back

5x10
50 Total Reps

60
60

Rest

Exercise
Deadlifts

Speed Bench

Day #6
Sets x Reps
1x4
2x3
3x3
5x1

Weight
70
75
80
75

Can add Bands or Chains if deisred

DB Flies

5x10

Upper back

50 Total Reps

Deadlifts

1x4
2x3
2x3

72.5
77.5
82.5

Speed Bench

5x1

77.5

DB Flies
Upper back

5x10
50 Total Reps

Deadlifts

1x3
3x2
2x2

70
80
85

Speed Bench

5x1

80

DB Flies

5x10

Upper back

50 Total Reps

Deadlifts

1x3
3x2
2x 1-2

Speed Bench

5x1

DB Flies
Upper back

5x10
50 Total Reps

Deadlifts

1x2
2x1

87.5
92.5

Overload Bench
3 ct Bench

4x1
3x2

102.5
80

80
85
90
82.5

*Click Above for Exercise Selection

DB Flies
Upper back

5x10
50 Total Reps

Deadlifts

3x1

75

Overload Bench
3 ct Bench

4x1
3x3

105
80

DB Flies
Upper back

5x10
50 Total Reps

Squat

1RM

Bench

1RM

Deadlift

1RM