Sample Programs Updated

Bench
Squat
Deadlift
Rounding
Maxes and rounding will be set for all ro

Use whatever units you want.
Big thanks to reddit user /u/yesmanwrit
1RM
300
400
500
2.5
d rounding will be set for all routines from this page but can be changed on individual pages.
ever units you want.
s to reddit user /u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
ndividual pages.
em simpler and more accessible
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
80%
240
70%
210
Curls/pullups/pulldowns of your choice
1
2
3
3
AMAP
5
8 - 10
8
Bench Press
Warm Up
85%
255
85%
255
75%
225
1
2
3
4
AMAP
3
6-8
8
Bench Press
Warm Up
90%
270
90%
270
80%
240
1
2
3
5
AMAP
1
5
8
Bench Press
Warm Up
New 1RM
1
2
1
8
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
70%
210
Triceps extensions of your choice
DB press, flyes, dips, or pec dec
3
3
3
3
3
5
8 - 10
8
12
8
Bench Press
Warm Up
85%
255
75%
225
3
3
4
4
4
3
6-8
8
12
8
Bench Press
Warm Up
90%
270
80%
240
3
3
5
5
5
1
5
8
12
8
2
2
2
8
12
8
Bench Press
Warm Up
New 1RM
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Bench Press
80%
70%
Pin press from chest or floor press
Weight
Sets
Reps
Warm Up
240
210
10RM
10RM
3
3
1
5
8 - 10
10
4
8
12
8

3
3
3
Bench Press
85%
75%
3
3
1
Warm Up
255
225
8RM
8RM

4
4
4
Bench Press
90%
80%
3
3
1
Warm Up
270
240
6RM
6RM

Week 4
Bench Press
New 1RM
Curls of your choice
3
6-8
8
3
8
12
8
5
5
5
1
5
6
2
8
12
8
1
2
2
2
3
8
12
8
Warm Up
3RM
Max
Rounding
300
2.5
EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 se
or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
Day 1
Week 1
Bench Press
80%
85%
85%
Weight
Sets
Reps
Warm Up
240
255
255
4
1
1
5
3
AMAP
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl
Week 2
Bench Press
80%
85%
85%
Warm Up
240
255
255
10
2
3
1
5
3
AMAP
Week 3
Hammer Curl
Heavier
10
Bench Press
85%
90%
90%
Warm Up
255
270
270
3
2
1
3
1
AMAP
Week 4
Hammer Curl
Heavier
Bench Press
70%
Hammer Curl
Warm Up
210
W1 Weight
5
3
3
8
Day 2
Close Grip Bench
Weight
Sets
Reps
Warm Up
12RM
12RM
15RM
1
3
2
12
8 - 10
12 - 15
Warm Up
10RM
10RM
15RM
1
4
2
10
6-8
12 - 15
Warm Up
8RM
8RM
15RM
1
5
2
8
5-6
12 - 15
Warm Up
New 1RM
15RM
1
3
1
12 - 15
p 5 pounds
Close Grip Bench
p 5 pounds
Close Grip Bench
p 5 pounds
Bench
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Bench Press
80%
85%
DB press
Warm Up
240
255
Bench Press
80%
85%
DB press
Warm Up
240
255
Heavier
Heavier
Heavier
2
4
3
3
3
Bench Press
85%
90%
DB press
Warm Up
255
270
Heavier
Heavier
Heavier
3
3
3
3
3
Bench Press
70%
DB press
Warm Up
210
W1 Weight
W1 Weight
W1 Weight
5
3
3
3
4
2
4
4
4
Reps
Day 2
Close Grip Bench

5
3
8
8
10

DB rolling triceps extensions
DB fly
Close Grip Bench
5
3
8
8
10

DB fly
Close Grip Bench
3
1
6
6
8

DB fly
Bench
3
6
6
8

DB fly
Weight
Sets
Reps
Warm Up
12RM
12RM
30RM
30RM
30RM
1
3
2
2
2
12
8 - 10
AMAP
AMAP
AMAP
Warm Up
10RM
10RM
30RM
30RM
30RM
1
4
3
3
3
10
6-8
AMAP
AMAP
AMAP
Warm Up
8RM
8RM
30RM
30RM
30RM
1
5
4
4
4
8
5-6
AMAP
AMAP
AMAP
Warm Up
New 1RM
20RM
20RM
20RM
1
3
3
3
1
AMAP
AMAP
AMAP
Max
Rounding
300
2.5
Circuit with blood flow restriction*

*Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets


Circuit WITHOUT blood flow restriction

*Pick weights you can get at least 15-20 reps with for your first set.
w restriction*
get at least 20-30 reps with for your first set. Take the wraps off between sets
w restriction*
w restriction*
d flow restriction
get at least 15-20 reps with for your first set.
Day 1
Week 1
Bench Press
80%
85%
Weighted dips
Weight
Warm Up
240
255
10RM
10RM

DB press
Week 2
Bench Press
80%
85%
Weighted dips
Week 4
4
2
1
3
4
4
4
Warm Up
240
255
8RM
8RM
Heavier
Heavier
Heavier
2
4
1
3
3
3
3

DB press
Warm Up
255
270
6RM
6RM
Heavier
Heavier
Heavier
3
3
1
3
3
3
3
Bench Press
70%
Weighted dips
DB press
Warm Up
210
6RM
W1 Weight
W1 Weight
W1 Weight
5
3
3
3
3

DB press
Week 3
Sets
Bench Press
85%
90%
Weighted dips
Reps
Day 2
Close Grip Bench

5
3
10
8
8
8
10
Bodyweight pushups
DB curl
DB fly
Close Grip Bench

5
3
8
6
8
8
10
Bodyweight pushups
DB curl
DB fly
Close Grip Bench

3
1
6
4-5
6
6
8
Bodyweight pushups
DB curl
DB fly
Bench
3
3
6
6
8
Bodyweight pushups
DB curl
DB fly
Weight
Warm Up
12RM
12RM
30RM
30RM
30RM
Warm Up
10RM
10RM
30RM
30RM
30RM
Warm Up
8RM
8RM
30RM
30RM
30RM
Warm Up
New 1RM
20RM
20RM
20RM
Sets
Reps
1
3
2
2
2
2
12
8 - 10
AMAP
AMAP Circuit with blood flow
AMAP *Pick weights you can
AMAP
1
4
3
3
3
3
10
6-8
AMAP
AMAP
1
5
4
4
4
4
8
5-6
AMAP
AMAP
1
1
3
3
3
1
AMAP
AMAP Circuit WITHOUT blood
AMAP
Max
Rounding
300
2.5



Circuit WITHOUT blood flow restriction

*Pick weights you can get at least 15-20 reps with for your first set.
etween sets
etween sets
etween sets
Day 1
Week 1
Week 2
Weight
Sets
Reps
Bench Press
70%
70%
Warm Up
210
210
2
1
8
AMAP
Bench Press
Warm Up
2
1
8
AMAP
If you got 8 or fewer reps

on your AMAP set, then
stick with the same weight
from the prior week. If you
got 9 or 10 reps, increase
by 5 pounds. If you got 11
or 12 reps, increase by 10
pounds. If you got more
than 12 reps, increase by
15 pounds.
Day 2
Weight
Sets
Reps
Bench Press
75%
75%
Warm Up
225
225
2
1
6
AMAP
Bench Press
Warm Up
2
1
6
AMAP

got 7 or 8 reps, increase by
5 pounds. If you got 9 or
10 reps, increase by 10
than 10 reps, increase by
15 pounds.
Day 3
Weight
Bench Press
80%
80%
Warm Up
240
240
Bench Press
Warm Up

5 pounds. If you got 7 or 8
reps, increase by 10
than 8 reps, increase by 15
pounds.
Sets
Reps
2
1
4
AMAP
2
1
4
AMAP
Max
Rounding
300
2.5
Day 1
Week 1
Week 2
Week 3
Week 3
Weight
Sets
Reps
Bench Press
75%
Curls
Warm Up
225
10 - 12
Bench Press
80%
75%
Curls
Warm Up
242.5
227.5
4
3
3
6
10 - 12
Bench Press
85%
75%
Curls
Warm Up
262.5
232.5
4
3
3
8
10 - 12
Bench Press
80%
75%
Curls
Warm Up
250
235
3
3
2
5
10 - 12
Day 2
Weight
Sets
Reps
Bench Press
50%
60%
70%
80%
Warm Up
150
180
210
240
1
1
2
2
8
6
4
3
Bench Press
50%
60%
70%
75%
80%
Warm Up
152.5
182.5
212.5
227.5
242.5
1
2
2
2
3
8
6
5
4
3
Bench Press
50%
60%
70%
80%
90%
Warm Up
155
185
215
247.5
277.5
1
2
2
2
2
8
6
5
3
1
Bench Press
50%
60%
70%
75%
80%
Warm Up
157.5
187.5
220
235
250
1
1
1
2
2
5
4
3
3
2
Day 3
Weight
Sets
Reps
Bench Press
Warm Up
W1 Max
80%
240
1
AMAP
Rounding
If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; i
3
8
Bench Press
Warm Up
W2 Max
80%
242.5
1
AMAP
4
8
Bench Press
Warm Up
W3 Max
80%
247.5
1
AMAP
5
8
Bench Press
Warm Up
W4 Max
85%
267.5
1
AMAP
If you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
Or work up to new 1RM
1RM
1
AMAP
2
8
300
2.5
max by 5 pounds, 12+; increase max by 10 pounds
305
310
p 10 pounds
315
Day 1
Week 1
Week 2
Week 3
Week 4
Bench Press
75%
Close Grip Bench
60%
60%
Curls
Weight
Sets
Warm Up
225
5
(based on 1rm bench press)
180
2
180
1
Bench Press
80%
75%
Close Grip Bench
65%
65%
Curls
Warm Up
240
225
195
195
Bench Press
85%
70%
Close Grip Bench
70%
70%
Curls
Warm Up
255
210
210
210
Bench Press
80%
70%
Close Grip Bench
75%
Curls
Warm Up
240
210
225
Reps
5
8
AMAP
10 - 12
4
3
3
6
2
1
6
AMAP
10 - 12
AMAP
10 - 12
10 - 12
Day 2
Weight
Sets
Reps
Bench Press
50%
60%
70%
80%
85%
Warm Up
150
180
210
240
255
1
1
1
1
2
8
6
4
3
1
Bench Press
50%
60%
70%
75%
80%
85%
Warm Up
150
180
210
225
240
255
1
1
1
1
1
2
8
6
5
4
3
2
Bench Press
50%
60%
70%
75%
80%
85%
90%
Warm Up
150
180
210
225
240
255
270
Bench Press
50%
60%
70%
75%
80%
Warm Up
150
180
210
225
240
1
1
1
2
2
5
4
3
3
2
Day 3
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
2
3
3
3
3
8
12
8
Bench Press
Warm Up
80%
240
3
4
4
4
4
8
12
8
12
Bench Press
Warm Up
80%
240
Max
Rounding
300
2.5
Bench Press
Warm Up
85%
255
1
AMAP
AMAP - if you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
2
8
2
12
2
8
max up 10 pounds
Day 1
Week 1
Week 2
Week 3
Week 4
Bench Press
75%
Close Grip Bench
60%
60%
Curls
Weight
Warm Up
225
180
180
5
2
1
4
Bench Press
80%
75%
Close Grip Bench
65%
65%
Curls
Warm Up
240
225
195
195
Bench Press
85%
70%
Close Grip Bench
70%
70%
Curls
Warm Up
255
210
210
210
Bench Press
80%
70%
Sets
4
3
2
1
4
4
3
2
1
4
Warm Up
240
210
3
3
Close Grip Bench

75%
Curls

225
3
4
Reps
5
8
AMAP
10 - 12
3
6
6
AMAP
10 - 12
3
8
4
AMAP
10 - 12
2
5
Day 2
Weight
Sets
Reps
Bench Press
50%
60%
70%
80%
85%
80%
70%
60%
50%
Warm Up
150
180
210
240
255
240
210
180
150
1
1
1
1
2
1
1
1
1
8
6
4
3
1
4
6
8
10
Bench Press
50%
60%
70%
75%
80%
85%
80%
70%
60%
50%
Warm Up
150
180
210
225
240
255
240
210
180
150
1
1
1
1
1
2
1
1
1
1
8
6
5
4
3
2
4
7
10
12
Bench Press
50%
60%
70%
75%
80%
85%
90%
Warm Up
150
180
210
225
240
255
270
Bench Press
50%
60%
Warm Up
150
180
1
1
5
4
3
10 - 12
70%
75%
80%
70%
60%
50%
210
225
240
210
180
150
1
2
2
1
1
1
3
3
2
4
6
8
Day 3
Weight
Sets
Reps
Bench Press
Warm Up
80%
240
2
3
3
3
3
8
12
8
Bench Press
Warm Up
80%
240
3
4
4
4
4
8
12
8
12
Bench Press
Warm Up
80%
240
Max
Rounding
300
2.5
Bench Press
Warm Up
85%
255
1
AMAP
AMAP - if you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds

2
2
2
8
12
8
max up 10 pounds
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Sets
Squat
75%
75%
Warm Up
300
300
1
3
AMAP If you get 10 or less, keep yo

AMAP -2 subtract 2 reps from AMAP se
Squat
80%
80%
Warm Up
320
320
1
3
AMAP If you get 8 or less, keep you

Squat
85%
85%
Warm Up
340
340
1
3
AMAP If you get 5 or less, keep you

Squat
Warm Up
New 1RM
280
1
3
70%
Reps
1
10
Rounding
W1 Max
2.5
400
If you get 10 or less, keep your max the same next week. If you get 11-12, bump your max up 5 pounds for next week. If y
subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9), and do 3 more sets with the same weight.
W2 Max
405
If you get 8 or less, keep your max the same next week. If you get 9-10, bump your max up 5 pounds for next week. If yo
W3 Max
410
If you get 5 or less, keep your max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you
W4 Max
415
nds for next week. If you get 13+, bump your max up 10 pounds for next week
same weight.
ds for next week. If you get 11+, bump your max up 10 pounds for next week
ame weight.
s for next week. If you get 8+, bump your max up 10 pounds for next week
ame weight.
Week 1
Day 1
Weight
Squat
75%
75%
Warm Up
300
300
Quad-dominant accessory of your choice (leg

press, weighted step up, weighted lunge, hack
squat, etc.)
Hip thrust or glute bridge
Week 2
Squat
85%
85%
Warm Up
340
340

squat, etc.)
Week 3
Squat
80%
80%
Warm Up
322.5
322.5

squat, etc.)
Week 4
Squat
70%
squat, etc.)
Warm Up
New 1RM
282.5
Sets
Reps
1
5
AMAP
AMAP -2
2
2
10 - 12
10 - 12
1
5
AMAP
AMAP -2
3
3
10 - 12
10 - 12
1
5
AMAP
AMAP -2
4
4
10 - 12
10 - 12
1
3
1
10
1
1
15 - 20
15 - 20
Shoot for 10+

subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9), and do 5 more sets with the sa
If you get 5 or less, keep you max the same next week. If you get 6-7, bump your max up 5 pounds fo
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 5 more sets with the sam
Shoot for 8+
subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6), and do 5 more sets with the sam
Rounding
W1 Max
2.5
400
ou get 8+, bump your max up 10 pounds for next week
W3 Max
405
max up 10 pounds for next week
Week 1
Day 1
Weight
Squat
75%
75%
Warm Up
300
300

squat, etc.)
Week 2
Squat
80%
80%
Warm Up
320
320

squat, etc.)
Week 3
Squat
85%
85%
Warm Up
340
340

squat, etc.)
Week 4
Squat
70%
squat, etc.)
Warm Up
New 1RM
280
Sets
1
5
3
3
1
5
4
4
1
5
Reps
Rounding
2.5
Max
400
AMAP Shoot
for 10+
you squat
less than 400, and 3 minutes if you squat more than 400. Do sets until y
AMAP -2 number of reps.
10 - 12
10 - 12
AMAP Shoot for 8+

AMAP -2 subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6). Rest 2 minu
10 - 12
10 - 12
AMAP Shoot for 5+

AMAP -2 subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4). Rest 2 minu
5
5
10 - 12
10 - 12
1
3
2
2
1
10
15 - 20
15 - 20
00, and 3 minutes if you squat more than 400. Do sets until you can't hit the target
AMAP set (so if you did 8, you're doing sets of 6). Rest 2 minutes between sets if you squat less than 400, and 3
AMAP set (so if you did 6, you're doing sets of 4). Rest 2 minutes between sets if you squat less than 400, and 3
squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of
squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of
you can't hit the target number of reps.
you can't hit the target number of reps.
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Sets
Reps
Squat
75%
Warm Up
300
Squat
80%
Warm Up
320
Squat
85%
Warm Up
340
Squat
70%
Warm Up
280
Day 2
Weight
Squat
Warm Up
8RM
8RM
1
3
8
5-6
Warm Up
5RM
5RM
1
3
5
3-4
Warm Up
3RM
3RM
1
3
3
1-2
Warm Up
1RM
Squat
Squat
Squat
Sets
Reps
Max
Rounding
400
2.5
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Sets
Reps
Squat
80%
Warm Up
320
Squat
85%
Warm Up
340
Squat
90%
Warm Up
360
Squat
New Max
Warm Up
1RM
Day 2
Front Squat
Front Squat
Front Squat
Front Squat
New Max
Weight
Sets
Reps
Warm Up
8RM
8RM
1
3
8
5-6
Warm Up
5RM
5RM
1
3
5
3-4
Warm Up
3RM
3RM
1
3
3
1-2
Warm Up
1RM
Max
Rounding
400
2.5
Week 1
Day 1
Weight
Sets
Squat
80%
Warm Up
320

press, weighted step up, weighted lunge,
hack squat, etc.)
Week 2
Squat
85%
3
3
Warm Up
340

hack squat, etc.)
Week 3
Squat
90%
4
4
Warm Up
360

hack squat, etc.)
Week 4
Squat
New Max
hack squat, etc.)
5
5
Warm Up
1RM
2
2
Reps
Day 2
Front Squat
5
10 - 12
10 - 12
Wide Stance, paused squat
Front Squat
3
10 - 12
10 - 12
Front Squat
1
10 - 12
10 - 12
15 - 20
15 - 20
Weight
Sets
Reps
Warm Up
8RM
5-6
1
3
10
7-8
3-4
1
3
8
5-6
1-2
1
3
5
3-4
8RM
Warm Up
10RM
10RM
Warm Up
5RM
5RM
Warm Up
8RM
8RM
Warm Up
3RM
3RM
Warm Up
5RM
5RM
Front Squat
New Max
Warm Up
1RM
Warm Up
10RM
Max
Rounding
400
2.5
Week 1
Week 2
Day 1
Weight
Sets
Reps
Squat
70%
70%
Warm Up
280
280
2
1
8
AMAP
Squat
Warm Up
2
1
8
AMAP
If you got 8 or fewer reps on

your AMAP set, then stick with
the same weight from the prior
week. If you got 9 or 10 reps,
increase by 5 pounds. If you
10 pounds. If you got more
than 12 reps, increase by 15
pounds.
Day 2
Weight
Sets
Reps
Squat
75%
75%
Warm Up
300
300
2
1
6
AMAP
Squat
Warm Up
2
1
6
AMAP

increase by 5 pounds. If you got
9 or 10 reps, increase by 10
pounds. If you got more than 10
reps, increase by 15 pounds.
Day 3
Weight
Squat
80%
80%
Warm Up
320
320
Squat
Warm Up

increase by 5 pounds. If you
got 7 or 8 reps, increase by 10
pounds. If you got more than 8
reps, increase by 15 pounds.
Sets
Reps
2
1
4
AMAP
2
1
4
AMAP
Max
Rounding
400
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Low Bar Squat
Low Bar Squat
Low Bar Squat
*Plug your 3rm into a

rep max calculator,
Low Bar Squat
and adjust your max
accordingly for the
next month
Weight
Sets
Reps
Warm Up
10RM
10RM
1
3
10
7-8
Warm Up
8RM
8RM
1
3
8
5-6
Warm Up
5RM
5RM
1
3
5
3
Warm Up
3RM
Day 2
Sets
Reps
Front Squat
Warm Up
Work up to a heavy set of 6 at RPE 8
Do sets of 6 until it reaches RPE 9
6
6
Front Squat
Warm Up
4
4
Front Squat
Warm Up
2
2
Front Squat
75% of last week's 2rm
Weight
Warm Up
Day 3
Weight
Sets
Reps
Paused, beltless Olympic Squat

50%
*Based on low bar, belted max
Warm Up
200

55%
Warm Up
220

60%
Warm Up
240

65%
Warm Up
260
Max
Rounding
400
2.5
Day 1
Week 1
Deadlift (primary stance)

Heavy set of 10 with no technical breakdown (add weight slowly
working up. Accumulating some fatigue and hitting a lower
number is okay)
Week 2

number is okay)
Week 3

number is okay)
Week 4

number is okay)
After week 4, start back over, and try to increase weight for each week, maintaining
Weight
Sets
Reps
Warm Up
Same weight
Max
1
3
10
5
1
3
8
4
1
3
5
2
1
3
3
1
Warm Up
Same weight
Warm Up
Same weight
Warm Up
Same weight
or each week, maintaining good form.
Rounding
500
2.5
Day 1
Week 1

80%
60%
Weight
Sets
Reps
Warm Up
400
300
4
6
5
3
10
2
3
6
4
1
3
3
10
Barbell or dumbbell
rows
Week 2
Week 3

90%
85%
65%
Barbell or dumbbell
rows
Warm Up
450
425
325

70%
Warm Up
350
Barbell or dumbbell
rows
Week 4
Warm Up
New Max
EMOM
EMOM
EMOM
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps

80%
60%
Deadlift (opposite stance)
Last set should be an 8-9RPE
Row
Shrug
Hip Thrust
Warm Up
400
300
Warm Up
4
6
5
3
3
3
3
3
8
10
10
10

90%
85%
65%
Row
Shrug
Hip Thrust
Warm Up
450
425
325
Warm Up
2
3
6
1
3
3
3
4
4
4
6
10
10
10

70%
Row
Shrug
Hip Thrust
Warm Up
350
Warm Up
3
3
3
3
4
8
8
8
Warm Up
New Max
Max
Rounding
EMOM
EMOM
EMOM
500
2.5
Day 1
Week 1
Week 2
Weight

Warm Up
Work up to a heavy, but not max set of 5
Same Weight
5-10 pounds heavier than last week

5-10 pounds heavier than last week
1
3
Warm Up
Same Weight
Week 4
1
2
Warm Up
Same Weight
Week 3
Sets

Warm Up
30% lighter than your top set of 5 from last week
1
4
Reps
Day 2
Weight
Sets
Reps
Deadlift (opposite stance Warm Up

5
3
Max
2
6
Rounding
*you should have 2-3 solid reps in the tank at the end of each set
5
3
3
6
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if
5
3
5
5
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if
Deadlift (primary stance) Warm Up

New 1rm with no form deviations
500
2.5
ch additional set if the preceding set left you with more than 2 solid reps in the tank
ch additional set if the preceding set left you with more than 2 solid reps in the tank
Day 1
Week 1
Week 2
Week 3
Week 4
Weight

75%
RDL
Barbell or dumbbell row
Warm Up
375

80%
RDL
Warm Up
400

85%
RDL
Warm Up
425

65%
RDL
Warm Up
325
Sets
Reps
8
3
4
3
8
8
6
4
4
3
8
10
4
5
4
3
8
12
4
2
2
3
8
8
Day 2
Weight

*first set should be an 8 RPE
Warm Up

*same weight as week 1
Warm Up

Warm Up

Warm Up
Sets
Reps
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight

75%
RDL
Warm Up
375

80%
RDL
Warm Up
400

85%
RDL
Warm Up
425

65%
RDL
Warm Up
325
Sets
Reps
8
3
4
3
8
8
6
4
4
3
8
10
4
5
4
3
8
12
4
2
2
3
8
8
Day 2
Weight
Warm Up
8 RPE
Rack pull (bar starts 3-5 inches off the ground) Warm Up
85%
425
Sets
Reps

Warm Up
90%
450
Warm Up
95%
475
Warm Up
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Weight
Sets
Reps

60%
Warm Up
300
15

65%
Warm Up
325
15

55%
Warm Up
275
15
Day 2
Weight
Sets
Reps

70%
350
10

75%
375
10

65%
325
10
Day 3
Weight
Sets
Reps

80%
400

85%
425

90%
450
1
95%
475
1
Keep working up to a max New 1RM
1
STOP AS SOON AS THERE'S ANY FORM DEVIATION
1
1
1
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps

80%
Warm Up
400

85%
Warm Up
425

90%
Warm Up
450
Warm Up
New 1RM
Day 2
Weight
Sets
Reps
Deadlift (primary stance, beltless)

60%
Warm Up
300
10
EMOM

60%
Warm Up
300
15
EMOM

60%
Warm Up
300
10
EMOM
Deadlift (primary stance, beltless) Warm Up

60%
300
20
1
EMOM
*if you're unused to training beltless, 50-55% may be more appropriate
Day 3
Weight
Sets
Reps

Hip Thrusts or Glute Bridges
3
3
8
10

4
4
8
10

4
4
10
12

5
5
10
12
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps

80%
Warm Up
400

85%
Warm Up
425

90%
Warm Up
450
Warm Up
New 1RM
Day 2
Weight
Sets
Reps

60%
300
15
EMOM

60%
300
20
EMOM

60%
300
10
EMOM

60%
300
25
1
EMOM
Day 3
Weight
Sets
Reps
Warm Up
2
3
3
6
8
10

3
4
4
6
8
10

4
4
10
12
4
5
5
6
10
12


Warm Up
Warm Up
Max
Rounding
500
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Weight
Sets
Reps

80%
Warm Up
400

85%
Warm Up
425

90%
Warm Up
450
Warm Up
New 1RM
Day 2
Weight
Sets
Reps

60%
300
20
EMOM

60%
300
25
EMOM

60%
300
15
EMOM

60%
300
30
1
EMOM
Day 3
Weight
Sets
Reps
Warm Up
3
3
3
6
8
10

4
4
4
6
8
10

4
4
10
12
5
5
5
6
10
12


Warm Up
Warm Up
Max
Rounding
500
2.5

Sample Programs Updated

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Sample Programs Updated

Uploaded by

Copyright:

Available Formats

Bench

Maxes and rounding will be set for all ro

Big thanks to reddit user /u/yesmanwrit

em simpler and more accessible

Triceps extensions of your choice

Triceps extensions of your choice

Triceps extensions of your choice

Close Grip Bench

Curls/pullups/pulldowns of your choice

Close Grip Bench

Curls/pullups/pulldowns of your choice

Close Grip Bench

Curls/pullups/pulldowns of your choice

Close Grip Bench

Curls of your choice

Curls of your choice

Curls of your choice

Curls of your choice

Circuit with blood flow restriction*

Circuit with blood flow restriction*

Circuit with blood flow restriction*

Circuit WITHOUT blood flow restriction

Triceps extensions of your choice

Triceps extensions of your choice

Triceps extensions of your choice

Close Grip Bench

Close Grip Bench

Close Grip Bench

Circuit with blood flow restriction*

Circuit with blood flow restriction*

Circuit with blood flow restriction*

Circuit WITHOUT blood flow restriction

If you got 8 or fewer reps

If you got 6 or fewer reps

If you got 4 or fewer reps

max by 5 pounds, 12+; increase max by 10 pounds

max by 5 pounds, 12+; increase max by 10 pounds

Close Grip Bench

(based on 1rm bench press)

Triceps extensions of your choice

AMAP If you get 10 or less, keep yo

AMAP If you get 8 or less, keep you

AMAP If you get 5 or less, keep you

Quad-dominant accessory of your choice (leg

Quad-dominant accessory of your choice (leg

Quad-dominant accessory of your choice (leg

Shoot for 10+

ou get 8+, bump your max up 10 pounds for next week

max up 10 pounds for next week

Quad-dominant accessory of your choice (leg

Quad-dominant accessory of your choice (leg

Quad-dominant accessory of your choice (leg

AMAP Shoot for 8+

AMAP Shoot for 5+

you can't hit the target number of reps.

you can't hit the target number of reps.

Quad-dominant accessory of your choice (leg

Quad-dominant accessory of your choice (leg

Quad-dominant accessory of your choice (leg

Wide Stance, paused squat

Wide Stance, paused squat

Wide Stance, paused squat

Wide Stance, paused squat

If you got 8 or fewer reps on