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1RM Bench
115
Squat
140
Deadlift
155
Rounding
2.5
Maxes and rounding will be set for all routines from this page but can be changed on individual pages. Use whatever units you want.
Big thanks to reddit user /u/yesmanwriter for help formatting these sheets to make them simpler and more accessible
Day 1
Week 1
Bench Press
Weight
80%
90
1
AMAP
80%
90
2
5
70%
80
3
8 - 10
3
8
Bench Press
Warm Up
85%
97 . 5
1
AMAP
85%
97 . 5
2
3
75%
85
3
6-8
4
8
Curls/pullups/pulldowns of your choice Week 3
Bench Press
Warm Up
90%
102.5
1
AMAP
90%
102.5
2
1
80%
90
3
5
5
8
New 1RM
1
1
Curls/pullups/pulldowns of your choice
2
8
Curls/pullups/pulldowns of your choice Week 4
Reps
Warm Up
Curls/pullups/pulldowns of your choice Week 2
Sets
Bench Press
Warm Up
Max
1 15
Rounding
2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Bench Press
Weight
Sets
Reps
Warm Up
80%
90
3
5
70%
80
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
Bench Press
Warm Up
85%
97.5
3
3
75%
85
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
Bench Press
Warm Up
90%
102.5
3
1
80%
90
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
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
Bench Press
Warm Up
Max
115
Rounding
2.5
Day 1
Week 1
Bench Press
Weight
Sets
Reps
Warm Up
80%
90
3
5
70%
80
3
8 - 10
10RM
1
10
Pin press from chest or floor press
4
10RM Triceps extensions of your choice
Week 2
3
8
DB press, flyes, dips, or pec dec
3
12
Curls/pullups/pulldowns of your choice
3
8
Bench Press
97.5
3
3
75%
85
3
6-8
8RM
1
8 3
8RM Triceps extensions of your choice
4
8
DB press, flyes, dips, or pec dec
4
12
Curls/pullups/pulldowns of your choice
4
8
Bench Press
102.5
3
1
80%
90
3
5
6RM
1
6 2
6RM Triceps extensions of your choice
5
8
DB press, flyes, dips, or pec dec
5
12
Curls/pullups/pulldowns of your choice
5
8
1
1
1
3
Bench Press
Warm Up
New 1RM Pin press from chest or floor press
2.5
EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds
Warm Up
90% Pin press from chest or floor press
Week 4
115
Warm Up
85% Pin press from chest or floor press
Week 3
Max Rounding
3RM
Triceps extensions of your choice
2
8
DB press, flyes, dips, or pec dec
2
12
Curls of your choice
2
8
EMOM for 10 minutes 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
Weight
Sets
Reps
Day 2
Close Grip Bench
Warm Up
Weight
Sets
Reps
Warm Up
Max
80%
90
4
5
12RM
1
12
85%
97.5
1
3
12RM
3
8 - 10
85%
97.5
1
AMAP
15RM
2
12 - 15
Curls/pullup s/p ulldowns of your choice
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Hammer Curl Week 2
Bench Press
4
10 Close Grip Bench
Warm Up
Warm Up
80%
90
2
5
10RM
1
10
85%
97.5
3
3
10RM
4
6-8
85%
97.5
1
AMAP
15RM
2
12 - 15
Curls/pullup s/p ulldowns of your choice
If you get more than 5 reps on your AMAP, bump your training max up 5 pounds
Week 3
Hammer Curl
Heavier
Bench Press
Warm Up
3
10 Close Grip Bench
Warm Up
85%
97.5
3
3
8RM
1
8
90%
102.5
2
1
8RM
5
5-6
90%
102.5
1
AMAP
15RM
2
12 - 15
Curls/pullup s/p ulldowns of your choice
If you get more than 3 reps on your AMAP, bump your training max up 5 pounds
Week 4
Hammer Curl
Heavier
Bench Press
Warm Up
70% Hammer Curl
3
8
80
5
3
W1 Weight
3
8
Bench Curls/pullups/pulldowns of your choice
Warm Up New 1RM
1
1
15RM
3
12 - 15
Rounding
115 2.5
Day 1
Week 1
Week 2
Week 3
Week 4
Bench Press
Weight
Sets
Reps
Day 2
Close Grip Bench
Warm Up
Weight
Sets
Reps
Warm Up
Max
115
Rounding
2.5
80%
90
4
5
12RM
1
12
85%
97.5
2
3
12RM
3
8 - 10
Triceps extensions of your choice
4
8
Curls of your choice
30RM
2
AMAP Circuit with blood flow restriction*
DB press
4
8
DB rolling triceps extensions
30RM
2
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice
4
10
DB fly
30RM
2
AMAP
Bench Press
Close Grip Bench
Warm Up
Warm Up
80%
90
2
5
10RM
1
10
85%
97.5
4
3
10RM
4
6-8
Triceps extensions of your choice
Heavier
3
8
Curls of your choice
30RM
3
AMAP Circuit with blood flow restriction*
DB press
Heavier
3
8
DB rolling triceps extensions
30RM
3
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice
Heavier
3
10
DB fly
30RM
3
AMAP
Bench Press
Close Grip Bench
Warm Up
Warm Up
85%
97.5
3
3
8RM
1
8
90%
102.5
3
1
8RM
5
5-6
Triceps extensions of your choice
Heavier
3
6
Curls of your choice
30RM
4
AMAP Circuit with blood flow restriction*
DB press
Heavier
3
6
DB rolling triceps extensions
30RM
4
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
Curls/pullups/pulldowns of your choice
Heavier
3
8
DB fly
30RM
4
AMAP
80
5
3
Triceps extensions of your choice
W1 Weight
3
6
DB press
W1 Weight
3
Curls/pullups/pulldowns of your choice
W1 Weight
3
Bench Press 70%
Bench
Warm Up
Warm Up New 1RM
1
Curls of your choice
20RM
3
AMAP Circuit WITHOUT blood flow restriction
1
6
DB rolling triceps extensions
20RM
3
AMAP *Pick weights you can get at least 15-20 reps with for your first set.
8
DB fly
20RM
3
AMAP
Day 1
Week 1
Weight
4 2 1 3
5 3 10 8
4 4 4
8 8 10
90
2
5
10RM
1
10
85%
97.5
4
3
10RM
4
6-8
Weighted dips
8RM
1
8
Bodyweight pushups
3
AMAP
8RM
3
6
DB curl
30RM
3
AMAP Circuit with blood flow restriction*
Triceps extensions of your choice
Heavier
3
8
DB rolling triceps extensions
30RM
3
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
DB press
Heavier
3
8
DB fly
30RM
3
AMAP
Curls/pullups/pulldowns of your choice
Heavier
3
10
3 1 6
8RM
6RM
3 3 1
1 5 4
8 5-6 AMAP
6RM
3
4-5
DB curl
30RM
4
AMAP Circuit with blood flow restriction*
Triceps extensions of your choice
Heavier
3
6
DB rolling triceps extensions
30RM
4
AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
DB press
Heavier
3
6
DB fly
30RM
4
AMAP
Curls/pullups/pulldowns of your choice
Heavier
3
8
5 3 3
3 3 6
Bodyweight pushups DB curl
1 1 3
3 3
6 8
DB rolling triceps extensions DB fly
1 AMAP AMAP Circuit WITHOUT blood flow restriction AMAP *Pick weights you can get at least 15-20 reps with for your first set.
Bench Press 80% 85%
Warm Up 90 97.5 10RM 10RM
Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice
Week 3
Bench Press 80%
Bench Press 85% 90% Weighted dips
Week 4
Weight
Reps
Weighted dips
Week 2
Day 2
Sets
Bench Press 70% Weighted dips Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice
Close Grip Bench
Close Grip Bench
Warm Up
Warm Up 97.5 102.5
Close Grip Bench
Warm Up 80 6RM W1 Weight W1 Weight W1 Weight
12RM
DB rolling triceps extensions DB fly
30RM 30RM 30RM
Max
1 3 2 2 2 2
115
Rounding 2.5 12 8 - 10 AMAP AMAP Circuit with blood flow restriction* AMAP *Pick weights you can get at least 20-30 reps with for your first set. Take the wraps off between sets
AMAP
Warm Up
Warm Up 8RM
Bodyweight pushups
Bench
Reps
Warm Up 12RM
Bodyweight pushups DB curl
Sets
Warm Up New 1RM 20RM 20RM 20RM
3 3
AMAP
Day 1
Week 1
Week 2
Bench Press
Weight
Sets
Reps
Day 2
Bench Press
Warm Up
Weight
Sets
Reps
Day 3
Bench Press
Warm Up
Weight
Sets
Reps
Warm Up
70%
80
2
8
75%
85
2
6
80%
90
2
4
70%
80
1
AMAP
75%
85
1
AMAP
80%
90
1
AMAP
Bench Press 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.
Warm Up
2
8
1
AMAP
Bench Press If you got 6 or fewer reps on your AMAP set, then stick with the same weight from the prior week. If you got 7 or 8 reps, 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.
Warm Up
2
6
1
AMAP
Bench Press If you got 4 or fewer reps on your AMAP set, then stick with the same weight from the prior week. If you got 5 or 6 reps, 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.
Warm Up
2
4
1
AMAP
Max
115
Rounding
2.5
Day 1
Week 1
Bench Press 75%
Weight
Bench Press
85
5
50%
4
10 - 12
4
75%
90
1
8
80%
60%
67.5
1
6
If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
70%
80
2
4
Curls/pullup s/pul ldowns of yo ur choi ce
80%
90
2
3
60
1
8
80%
Day 3
Bench Press
Warm Up
Bench Press
Warm Up
Weight
Sets
Reps
1
AMAP
Warm Up 90
W1 Max
3
8
1
AMAP
Warm Up
115
Rounding
W2 Max
2.5
120
50%
3
6
60%
70
2
6
If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
4
10 - 12
70%
82.5
2
5
Curls/pullup s/pul ldowns of yo ur choi ce
75%
90
2
4
80%
95
3
3
62.5
1
8
80%
Bench Press
Warm Up 105
4
75%
92.5
Bench Press
Warm Up
95
4
8
1
AMAP
Warm Up
W3 Max
125
3
50%
3
8
60%
75
2
6
If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+; increase max by 10 pounds
4
10 - 12
70%
87.5
2
5
Curls/pullup s/pul ldowns of yo ur choi ce
80%
100
2
3
90%
112.5
2
1
Bench Press
Warm Up
80%
102.5
3
75%
97.5
Curls
57.5
Weight
3
85%
Bench Press
Reps
Bench Press
95
Bench Press
Sets
Day 2
Bench Press
Warm Up
Curls
Week 3
5
80% Curls
Week 3
Reps
Warm Up
Curls
Week 2
Sets
Bench Press
Warm Up
100
5
8
1
AMAP
Warm Up
W4 Max
130
2
50%
65
1
5
85%
3
5
60%
77.5
1
4
If you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
4
10 - 12
70%
90
1
3
Or work up to new 1RM
75%
97.5
2
3
Curls/pullup s/pul ldowns of yo ur choi ce
80%
102.5
2
2
110 1RM
1
AMAP
2
8
Day 1
Week 1
Bench Press 75% Close Grip Bench
Weight
85
5
Bench Press
(based on 1rm bench press)
Weight
Sets
Reps
Day 3
Bench Press
Warm Up
Weight
Sets
Reps
2
3
3
8
Warm Up
50%
57.5
1
8
80%
60%
67.5
1
6
Triceps extensions of your choice
90
Max
67.5
2
8
70%
80
1
4
DB press, flyes, dips, or pec dec
3
12
60%
67.5
1
AMAP
80%
90
1
3
Curls/pullups/pulldowns of your choice
3
8
4
10 - 12
85%
97.5
2
1
Bench Press
Bench Press
Warm Up
Bench Press
Warm Up
90
4
3
50%
57.5
1
8
80%
75%
85
3
6
60%
67.5
1
6
Triceps extensions of your choice
90
3
4
4
8
70%
80
1
5
DB press, flyes, dips, or pec dec
4
12
65%
72.5
2
6
75%
85
1
4
Curls/pullups/pulldowns of your choice
4
8
65%
72.5
1
AMAP
80%
90
1
3
4
10 - 12
85%
97.5
2
2
5
4
(based on 1rm bench press)
Bench Press
Bench Press
Warm Up
Bench Press
Warm Up
97.5
4
3
50%
57.5
1
8
80%
70%
80
3
8
60%
67.5
1
6
Triceps extensions of your choice
5
8
70%
80
1
5
DB press, flyes, dips, or pec dec
5
12
Curls/pullups/pulldowns of your choice
5
8
1
AMAP
(based on 1rm bench press)
70%
80
2
4
75%
85
1
4
70%
80
1
AMAP
80%
90
1
3
4
10 - 12
85%
97.5
2
2
90%
102.5
2
1
Curls
Bench Press
Bench Press
Warm Up
Bench Press
Warm Up
115 2.5
Warm Up
85% Close Grip Bench
Rounding
Warm Up
80%
Curls
Week 4
5
Day 2
60%
Close Grip Bench
Week 3
Reps
Warm Up
Curls Week 2
Sets
90
Warm Up
80%
90
3
2
50%
57.5
1
5
85%
70%
80
3
5
60%
67.5
1
4
AMAP - if you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
70%
80
1
3
Triceps extensions of your choice
2
8
3
3
75%
85
2
3
DB press, flyes, dips, or pec dec
2
12
4
10 - 12
80%
90
2
2
Curls/pullups/pulldowns of your choice
2
8
Close Grip Bench 75% Curls
(based on 1rm bench press) 85
97.5
Day 1
Week 1
Bench Press 75% Close Grip Bench 60% 60%
Weight
Bench Press 80% 75%
Close Grip Bench 65% 65%
85
Bench Press 85% 70%
Close Grip Bench
67.5 67.5
5
90
Weight
Weight
Reps
57.5
1
8
Bench Press 80%
67.5
6 4 3
Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls/pullups/pulldowns of your choice
Warm Up
8 AMAP
90
4
10 - 12
85%
97.5
2
1
80%
90
1
4
70%
80
60%
67.5
50%
57.5
1 1 1
6 8 10
8 6
Triceps extensions of your choice
3 6
72.5
2
6
72.5
1 4
Bench Press 50%
80
Warm Up 57.5
Bench Press 80%
Sets
Reps
2
3
3 3 3
8 12 8
3 4
4 8
Warm Up
2 1
90
Max
90
60%
67.5
70%
80
1
5
DB press, flyes, dips, or pec dec
4
12
75%
85
1
4
Curls/pullups/pulldowns of your choice
4
8
AMAP
80%
90
1
3
10 - 12
85%
97.5
2
2
80%
90
1
4
70%
80
60%
67.5
1 1
7 10
50%
57.5
1
12
57.5
1
8
Bench Press 80%
5
4
(based on 1rm bench press)
Warm Up
Warm Up
4
3
Bench Press 50%
80
3
8
60%
67.5
1
6
Triceps extensions of your choice
5
8
70%
80
1
5
DB press, flyes, dips, or pec dec
5
12
Curls/pullups/pulldowns of your choice
5
8
1
AMAP
80
2
4
75%
85
1
4
70%
80
1
AMAP
80%
90
1
3
4
10 - 12
85%
97.5
2
2
90%
102.5
2
1
Warm Up
Bench Press
Warm Up
Bench Press
115 2.5
Warm Up
97.5 (based on 1rm bench press)
Rounding
Warm Up
1 1
70%
Bench Press
Day 3
Sets
1 1 1
4 3
85
Day 2
Bench Press 50% 60% 70% 80%
Warm Up
Curls
Week 4
5
(based on 1rm bench press)
Curls
Week 3
Reps
Warm Up
Curls
Week 2
Sets
90
Warm Up
80%
90
3
2
50%
57.5
1
5
85%
70%
80
3
5
60%
67.5
1
4
AMAP - if you get 5-6, bump your max up 5 pounds. If you get 7+, bump your max up 10 pounds
70%
80
1
3
Triceps extensions of your choice
2
8
3
3
75%
85
2
3
DB press, flyes, dips, or pec dec
2
12
4
10 - 12
80%
90
2
2
Curls/pullups/pulldowns of your choice
2
8
70%
80
1
4
60%
67.5
50%
57.5
1 1
6 8
Close Grip Bench 75%
Curls
(based on 1rm bench press) 85
97.5
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Squat
Warm Up
Sets
Reps
AMAP
75%
105
1
75%
105
3
Squat
1
80%
110
3
AMAP
140
W3 Max
117.5
1
85%
117.5
3
145
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 you get 11+, bump your max up 10 pounds for next week
AMAP -2 subtract 2 reps from AMAP set (so if you did 8, you're doing sets of 6), and do 3 more sets with the same weight.
Warm Up
85%
70%
W1 Max
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 you get 13+, bump your max up 10 pounds for next week
W2 Max
110
Squat
2.5
AMAP -2 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.
Warm Up
80%
Squat
Rounding
AMAP
150
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 get 8+, bump your max up 10 pounds for next week
AMAP -2 subtract 2 reps from AMAP set (so if you did 6, you're doing sets of 4), and do 3 more sets with the same weight.
Warm Up
W4 Max
New 1RM
1
1
97.5
3
10
155
Week 1
Day 1
Weight
Sets
Squat
Warm Up 105
1
105
5
75% 75% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge Week 2
Squat
10 - 12
2
10 - 12
117.5
1
117.5
5
10 - 12
3
10 - 12
Warm Up
W3 Max
115
1
80% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.)
115
5
70% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge
AMAP 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+, bump your max up 10 pounds for next week AMAP -2 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.
3
80%
Squat
140
AMAP Shoot for 10+
Warm Up
Hip thrust or glute bridge Week 4
2.5
AMAP -2 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.
2
85% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.)
Squat
Rounding
W1 Max
85%
Hip thrust or glute bridge Week 3
Reps
AMAP Shoot for 8+ AMAP -2 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.
4
10 - 12
4
10 - 12
Warm Up New 1RM
1
1
100
3
10
1
15 - 20
1
15 - 20
145
Week 1
Week 2
Week 3
Week 4
Day 1
Weight
Squat
Warm Up
Sets
75%
105
1
75% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge
105
5
Squat
3
10 - 12 10 - 12
110
1
110
5
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 minutes between sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
4
10 - 12
4
10 - 12
Warm Up
85%
117.5
1
85% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge
117.5
5
70% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge
2.5
Warm Up
80% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge
Squat
Rounding
Max 140 AMAP Shoot for 10+ subtract 2 reps from AMAP set (so if you did 11, you're doing sets of 9). Rest 2 minutes between sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit AMAP -2 the target number of reps.
3
80%
Squat
Reps
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 minutes between sets if you squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target number of reps.
5
10 - 12
5
10 - 12
Warm Up New 1RM
1
1
97.5
3
10
2
15 - 20
2
15 - 20
Week 1
Day 1
Weight
Squat
Warm Up
75%
Week 2
Squat 80%
Week 3
Squat 85%
Week 4
Squat 70%
105
Sets
Reps
6
6
110
5
117.5
1
Squat
Warm Up 97.5
3
3
1
8
8RM
3
5-6
Warm Up
Squat 3
8RM
Squat
5
Warm Up
Reps
Weight
Squat
Warm Up
Sets
Day 2
Warm Up 5RM
1
5
5RM
3
3-4
Warm Up 3RM
1
3
3RM
3
1-2
1
1
Warm Up 1RM
Max
140
Rounding
2.5
Week 1
Day 1
Weight
Squat
Warm Up
80%
Week 2
Squat 85%
Week 3
Squat 90%
Week 4
Squat New Max
110
Sets
Reps
5
5
Front Squat
Front Squat
Warm Up 117.5
4
3
Front Squat
Warm Up 125
3
1
Front Squat
Warm Up 1RM
Day 2
1
1
New Max
Sets
Reps
8RM
1
8
8RM
3
5-6
Weight
Warm Up
Warm Up 5RM
1
5
5RM
3
3-4
Warm Up 3RM
1
3
3RM
3
1-2
1
1
Warm Up 1RM
Max
140
Rounding
2.5
Week 1
Day 1
Weight
Squat
Warm Up
80% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.)
110
Hip thrust or glute bridge
Week 2
Squat 85% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.)
Squat 90% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.)
117.5
Squat New Max Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge
5
5
125
3
10 - 12
3
10 - 12
Wide Stance, paused squat
Front Squat 4
3
4
10 - 12
4
10 - 12
Wide Stance, paused squat
Front Squat 3
1
5
10 - 12
5
10 - 12
Wide Stance, paused squat
Front Squat
Warm Up 1RM
Day 2
Front Squat
Warm Up
Hip thrust or glute bridge
Week 4
Reps
Warm Up
Hip thrust or glute bridge
Week 3
Sets
1
1
2
15 - 20
2
15 - 20
New Max
Wide Stance, paused squat
Sets
Reps
8RM
1
8
8RM
3
5-6
Weight
Warm Up
Warm Up 10RM
1
10
10RM
3
7-8
5RM
1
5
5RM
3
3-4
Warm Up
Warm Up 8RM
1
8
8RM
3
5-6
3RM
1
3
3RM
3
1-2
Warm Up
Warm Up 5RM
1
5
5RM
3
3-4
1
1
4
5
Warm Up 1RM
Warm Up 10RM
Max
140
Rounding
2.5
Week 1
Day 1
Weight
Squat 70%
Warm Up
70% Week 2
Squat
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.
97.5 97.5
Sets
Reps
2 1
8 AMAP
Day 2
Weight
Squat 75%
Warm Up
75%
Squat
Warm Up
2
8
1
AMAP
If you got 6 or fewer reps on your AMAP set, then stick with the same weight from the prior week. If you got 7 or 8 reps, 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.
105 105
Sets
Reps
2 1
6 AMAP
Day 3
Weight
Squat 80%
Warm Up
80%
Squat
Warm Up
2
6
1
AMAP
If you got 4 or fewer reps on your AMAP set, then stick with the same weight from the prior week. If you got 5 or 6 reps, 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.
110 110
Sets
Reps
2 1
4 AMAP
Warm Up
2
4
1
AMAP
Max
140
Roundin
2.5
Day 1
Week 1
Low Bar Squat
Sets
Reps
1
10
3
7- 8
8RM
1
8
8RM
3
5- 6
5RM
1
5
Work up to a heavy set of 2 at RPE 8
5RM
3
3
Do sets of 2 until it reaches RPE 9
1
3
Weight
Week 2
Week 3
Week 4
Low Bar Squat
Low Bar Squat
Low Bar Squat
Reps
1
6 6
Warm Up 1
Do sets of 4 until it reaches RPE 9
Front Squat
Warm Up
Sets
Warm Up
Work up to a heavy set of 4 at RPE 8
Front Squat
Warm Up
Weight
Work up to a heavy set of 6 at RPE 8 Do sets of 6 until it reaches RPE 9 Front Squat
Warm Up
3RM *Plug your 3rm into a rep max calculator, and adjust your max accordingly for the next month
Front Squat
Warm Up 10RM 10RM
Day 2
75% of last week's 2rm
Day 3
Paused, beltless Olympic Squat
Warm Up
50% *Based on low bar, belted max
70
Paused, beltless Olympic Squat
Warm Up
4
55%
4
*Based on low bar, belted max Paused, beltless Olympic Squat
Warm Up 1
2
60%
2
*Based on low bar, belted max Paused, beltless Olympic Squat
Warm Up 4
3
Weight
65%
*Based on low bar, belted max
75
Sets
Reps
6
5
6
4
6
3
6
2
Max
Warm Up 82.5
Warm Up 90
Rounding
140 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)
Weight
Deadlift (primary stance) Heavy set of 8 with no technical breakdown (add weight slowly working up. Accumulating some fatigue and hitting a lower number is okay)
Deadlift (primary stance) Heavy set of 5 with no technical breakdown (add weight slowly working up. Accumulating some fatigue and hitting a lower number is okay)
Deadlift (primary stance) Heavy set of 3 with no technical breakdown (add weight slowly working up. Accumulating some fatigue and hitting a lower number is okay)
10
3
5
1
8
3
4
1
5
3
2
1
3
3
1
Warm Up
Same weight Week 4
1
Warm Up
Same weight Week 3
Reps
Warm Up
Same weight Week 2
Sets
Warm Up
Same weight
After week 4, start back over, and try to increase weight for each week, maintaining good form.
Max
155
Rounding
2.5
Day 1
Week 1
Deadlift (primary stance)
Weight
Warm Up
4
5
60%
92.5
6
3
3
10
Deadlift (primary stance)
137.5
2
1
85%
130
3
3
65%
100
6
3
4
10
Deadlift (primary stance)
EMOM
EMOM
Warm Up 107.5
Barbell or dumbbell rows Deadlift (primary stance)
Rounding
Warm Up
90%
70%
Week 4
Max
122.5
Barbell or dumbbell rows Week 3
Reps
80%
Barbell or dumbbell rows Week 2
Sets
6
3
3
8
1
1
Warm Up New Max
EMOM
155 2.5
Day 1
Week 1
Deadlift (primary stance)
Warm Up
4
5
60%
92.5
6
3
3
8
Row
3
10
Shrug
3
10
Hip Thrust
3
10
Deadlift (primary stance)
Warm Up
90%
137.5
2
1
85%
130
3
3
65%
100
6
3
3
6
Row
4
10
Shrug
4
10
Hip Thrust
4
10
6
3
Deadlift (opposite stance)
Warm Up 107.5 Warm Up
Last set should be an 8-9RPE
3
4
Row
3
8
Shrug
3
8
Hip Thrust
3
8
1
1
Deadlift (primary stance)
EMOM
Warm Up
Last set should be an 8-9RPE
Deadlift (primary stance)
EMOM
Warm Up
Last set should be an 8-9RPE
70%
Week 4
Reps
122.5
Deadlift (opposite stance)
Week 3
Sets
80%
Deadlift (opposite stance)
Week 2
Weight
Warm Up New Max
EMOM
Max
155
Rounding
2.5
Day 1
Week 1
Week 2
Weight
Warm Up Deadlift (primary stance) Work up to a heavy, but not max set of 5 Same Weight
Deadlift (primary stance)
Same Weight
Deadlift (primary stance) 5-10 pounds heavier than last week
Deadlift (primary stance)
1
5
2
3
1
5
3
3
1 4
5 3
4
3
Weight
Sets
Reps
Max
Rounding 2 6 *you should have 2-3 solid reps in the tank at the end of each set
155 2.5
Deadlift (opposite stance) Warm Up 3
6
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if the preceding set left you with more than 2 solid reps in the tank
Deadlift (opposite stance) Warm Up 5
5
*same weight as week 1 for the first set, adding 5-10 pounds for each additional set if the preceding set left you with more than 2 solid reps in the tank
Deadlift (primary stance) Warm Up
Warm Up
30% lighter than your top set of 5 from last week
Day 2
Deadlift (opposite stance) Warm Up
Warm Up Same Weight
Week 4
Reps
Warm Up
5-10 pounds heavier than last week
Week 3
Sets
New 1rm with no form deviations
1
1
Sets
Reps
RDL
8 3
3 8
Barbell or dumbbell row
4
8
6
3
RDL
4
8
Barbell or dumbbell row
4
10
4
3
RDL
5
8
Barbell or dumbbell row
4
12
4 2 2
3 8 8
Day 1
Week 1
Week 2
Deadlift (primary stance) 75%
Deadlift (primary stance) 80%
Week 3
Week 4
Deadlift (primary stance) 85%
Deadlift (primary stance) 65% RDL Barbell or dumbbell row
Weight
Warm Up 115
Warm Up 122.5
Warm Up 100
Weight
Warm Up Deadlift (opposite stance) *first set should be an 8 RPE
Deadlift (opposite stance)
Warm Up 130
Day 2
Reps
3
6
4
6
5
6
1
1
Max
Warm Up
*same weight as week 1
Deadlift (opposite stance) *same weight as week 1
Sets
Warm Up
Warm Up Deadlift (primary stance) New 1rm with no form deviations
Rounding
155 2.5
Sets
Reps
8 3
3 8
Rack pull (bar starts 3-5 inches off the ground)
4
8
85%
6
3
*same weight as week 1
RDL
4
8
Rack pull (bar starts 3-5 inches off the ground)
Barbell or dumbbell row
4
10
4
3
*same weight as week 1
RDL
5
8
Rack pull (bar starts 3-5 inches off the ground)
Barbell or dumbbell row
4
12
4
3
RDL
2
8
Barbell or dumbbell row
2
8
Day 1
Week 1
Deadlift (primary stance) 75% RDL
Weight
Barbell or dumbbell row Week 2
Deadlift (primary stance) 80%
Week 3
Deadlift (primary stance) 85%
Week 4
Deadlift (primary stance) 65%
Deadlift (opposite stance)
Warm Up 115
130
95% Deadlift (primary stance)
Warm Up 100
90% Deadlift (opposite stance)
Warm Up
Weight
New 1rm with no form deviations
Sets
Reps
2
6
5
5
3
6
4
3
5
5
3
2
1
1
Warm Up 8 RPE
Deadlift (opposite stance)
Warm Up 122.5
Day 2
Warm Up 130 Warm Up Warm Up 137.5 Warm Up Warm Up 145 Warm Up
Max
155
Rounding
2.5
Day 1
Week 1
Deadlift (primary stance) 60%
Week 2
Deadlift (primary stance) 65%
Week 3
Deadlift (primary stance) 55%
Weight
Sets
Reps
15
1
15
1
15
1
Reps
70%
107.5
10
1
75%
115
10
1
65%
100
10
1
Day 3
Weight
Sets
Reps
5
1
5
1
Deadlift (primary stance) Warm Up 80%
122.5
Max
Deadlift (primary stance) Warm Up
Deadlift (primary stance) Warm Up
Warm Up 85
Sets
Deadlift (primary stance) Warm Up
Warm Up 100
Weight
Deadlift (primary stance) Warm Up
Warm Up 92.5
Day 2
85%
130
Deadlift (primary stance) Warm Up 90%
137.5
1
1
95%
145
1
1
1
1
Keep working up to a maxNew 1RM
STOP AS SOON AS THERE'S ANY FORM DEVIATION
Rounding
155 2.5
Day 1
Week 1
Week 2
Deadlift (primary stance) 80%
Warm Up
Deadlift (primary stance)
Warm Up
85% Week 3
Deadlift (primary stance) 90%
Week 4
Weight
Deadlift (primary stance)
122.5
130
Sets
Reps
4
4
3
3
2
1
1
1
Warm Up 137.5
Weight
Deadlift (primary stance, beltless) 60%
Warm Up
Deadlift (primary stance, beltless)
Warm Up
60% Deadlift (primary stance, beltless) 60% Deadlift (primary stance, beltless)
Warm Up New 1RM
Day 2
60%
92.5
92.5
Sets
Reps
10
1
Day 3
EMOM
15
1
EMOM
10
1
EMOM
20
1
EMOM
Warm Up 92.5 Warm Up 92.5
*if you're unused to training beltless, 50-55% may be more appropriate
Weight
Sets
Reps
Barbell or dumbbell row
3
8
Max
155
H ip T hr us ts o r G lu te B ri dg es
3
10
Rounding
2.5
Barbell or dumbbell row
4
8
H ip T hr us ts o r G lu te B ri dg es
4
10
Barbell or dumbbell row
4
10
H ip T hr us ts o r G lu te B ri dg es
4
12
Barbell or dumbbell row
5
10
H ip T hr us ts o r G lu te B ri dg es
5
12
Day 1
Week 1
Deadlift (primary stance) 80%
Weight
Sets
Reps
5
4
Warm Up 122.5
Day 2
Deadlift (primary stance, beltless) 60%
Weight
Sets
Reps
15
1
Day 3
Warm Up 92.5
Deadlift (opposite stance)
Weight
Week 3
Deadlift (primary stance) 85%
Deadlift (primary stance) 90%
Week 4
Deadlift (primary stance)
Warm Up 130
4
3
Warm Up 137.5
Deadlift (primary stance, beltless) 3
1
1
1
Warm Up New 1RM
Deadlift (primary stance, beltless) 60%
60%
Deadlift (primary stance, beltless) 60%
Deadlift (opposite stance)
Warm Up 92.5
20
1
92.5
10
1
EMOM
25
1
EMOM
Warm Up 92.5
6
3 3
8 10
Max
Warm Up
3
6
4
8
H ip T hr us ts o r G lu te B ri dg es
4
10
Barbell or dumbbell row
4
10
H ip T hr us ts o r G lu te B ri dg es
4
12
Deadlift (opposite stance)
*if you're unused to training beltless, 50-55% may be more appropriate
2
Barbell or dumbbell row
EMOM
Warm Up
Reps
Warm Up
EMOM
Barbell or dumbbell row H ip T hr us ts o r G lu te B ri dg es Week 2
Sets
Warm Up
4
6
Barbell or dumbbell row
5
10
H ip T hr us ts o r G lu te B ri dg es
5
12
Rounding
155 2.5
Day 1
Week 1
Deadlift (primary stance) 80%
Week 2
Deadlift (primary stance) 85%
Week 3
Deadlift (primary stance) 90%
Week 4
Deadlift (primary stance)
Weight
Sets
Reps
6
4
5
3
4
1
1
1
20
1
Day 3
60%
92.5
Deadlift (opposite stance)
60%
92.5
1
60%
92.5
1
EMOM
60%
92.5
30
1
EMOM
Max 3
6
3
8
H ip T hr us ts o r G lu te B ri dg es
3
10
Warm Up 4
6
Barbell or dumbbell row
4
8
H ip T hr us ts o r G lu te B ri dg es
4
10
Barbell or dumbbell row
4
10
H ip T hr us ts o r G lu te B ri dg es
4
12
Deadlift (opposite stance)
*if you're unused to training beltless, 50-55% may be more appropriate
Reps
Warm Up
EMOM
15
Sets
Barbell or dumbbell row
Deadlift (opposite stance) 25
Weight
EMOM
Deadlift (primary stance, beltless) Warm Up
Warm Up New 1RM
Reps
Deadlift (primary stance, beltless) Warm Up
Warm Up 137.5
Sets
Deadlift (primary stance, beltless) Warm Up
Warm Up 130
Weight
Deadlift (primary stance, beltless) Warm Up
Warm Up 122.5
Day 2
Warm Up 5
6
Barbell or dumbbell row
5
10
H ip T hr us ts o r G lu te B ri dg es
5
12
Rounding
155 2.5
