1RM

Bench 110
Squat 130
Deadlif 200

Rounding 2.5

Maxes and rounding will be set for all routines from this page but
Use whatever units you want.

Big thanks to reddit user /u/yesmanwriter for help formatting thes

be set for all routines from this page but can be changed on individual pages.

/u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
 Day 1 Weight Sets Reps

Week 1 Bench Press Warm Up Max 110

80% 87.5 3 5 Rounding 2.5
70% 75 3 8 - 10
Triceps extensions of your choice 3 8
DB press, flyes, dips, or pec dec 3 12
Curls/pullups/pulldowns of your choice 3 8

Week 2 Bench Press Warm Up

85% 92.5 3 3
75% 82.5 3 6-8
Triceps extensions of your choice 4 8
DB press, flyes, dips, or pec dec 4 12
Curls/pullups/pulldowns of your choice 4 8

Week 3 Bench Press Warm Up

90% 97.5 3 1
80% 87.5 3 5
Triceps extensions of your choice 5 8
DB press, flyes, dips, or pec dec 5 12
Curls/pullups/pulldowns of your choice 5 8

Week 4 Bench Press Warm Up

New 1RM 1 1
Triceps extensions of your choice 2 8
DB press, flyes, dips, or pec dec 2 12
Curls/pullups/pulldowns of your choice 2 8
 Day 1 Weight Sets Reps

Week 1 Squat Warm Up

75% 97.5 1 AMAP
75% 97.5 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 2 10 - 12
Hip thrust or glute bridge 2 10 - 12

Week 2 Squat Warm Up

85% 110 1 AMAP
85% 110 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 3 10 - 12
Hip thrust or glute bridge 3 10 - 12

Week 3 Squat Warm Up

80% 107.5 1 AMAP
80% 107.5 5 AMAP -2

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 4 10 - 12
Hip thrust or glute bridge 4 10 - 12

Week 4 Squat Warm Up

New 1RM 1 1
70% 92.5 3 10

Quad-dominant accessory of your choice (leg press,

weighted step up, weighted lunge, hack squat, etc.) 1 15 - 20
Hip thrust or glute bridge 1 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 same weight.

If you get 5 or less, keep you max the same next week. If you get 6-7, bump your max up 5 pounds for next week. If you get 8+
subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 5 more sets with the same weight.

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 same weight.
 Rounding 2.5

W1 Max 130

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

W3 Max 135
 Day 1 Weight Sets Reps

Week 1 Deadlift (primary stance) Warm Up Max 200

80% 160 4 5 Rounding 2.5
60% 120 6 3 EMOM

Barbell or dumbbell rows 3 10

Week 2 Deadlift (primary stance) Warm Up

90% 180 2 1
85% 170 3 3
65% 130 6 3 EMOM
Barbell or dumbbell rows 4 10

Week 3 Deadlift (primary stance) Warm Up

70% 140 6 3 EMOM

Barbell or dumbbell rows 3 8

Week 4 Deadlift (primary stance) Warm Up

New Max 1 1