Sample Programs Updated.xlsx

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


1 2 3 4

AMAP 3 6-8 8


1 2 3 5

AMAP 1 5 8

Bench Press Warm Up New 1RM Curls/pullups/pulldowns of your choice

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 Curls/pullups/pulldowns of your choice

3 3 3 3 3

5 8 - 10 8 12 8

Bench Press 85%

3

3

75% 225 Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls/pullups/pulldowns of your choice

3 4 4 4

6-8 8 12 8

Bench Press Warm Up 90% 270 80% 240 Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls/pullups/pulldowns of your choice

3 3 5 5 5

1 5 8 12 8

1

1

2 2 2

8 12 8

Warm Up 255

Bench Press Warm Up New 1RM Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls/pullups/pulldowns of your choice

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

Warm Up 240 210 10RM 10RM

3 3 1

Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls/pullups/pulldowns of your choice

3 3 3


3 3 1



4 4 4


3 3 1


Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls/pullups/pulldowns of your choice Week 4

Bench Press New 1RM Pin press from chest or floor press Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls of your choice

5 5 5

Warm Up 1 3RM

1 2 2 2

Reps

Max Rounding

300 2.5

5 8 - 10 10 4 EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to 8 12 8

3 6-8 8 3 8 12 8

EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to

1 5 6 2 8 12 8

EMOM for 10 minutes or until you miss a rep. If you're still going at 10 minutes, switch to

1 3 8 12 8

or until you miss a rep. If you're still going at 10 minutes, switch to every 30 seconds



ery 30 seconds

ery 30 seconds

ery 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


4

10

Warm Up 240

2

5

255 255

3 1

3 AMAP


Week 3

Hammer Curl

Heavier

3

10


Warm Up 255 270 270

3 2 1

3 1 AMAP


Week 4

Hammer Curl

Heavier

3

8

Bench Press 70% Hammer Curl

Warm Up 210 W1 Weight

5 3

3 8

Day 2

Close Grip Bench

Curls/pullups/pulldowns of your choice

Weight

Sets

Reps

Warm Up 12RM 12RM 15RM

1 3 2

12 8 - 10 12 - 15

Warm Up 10RM

1

10

10RM 15RM

4 2

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

max up 5 pounds

Close Grip Bench


max up 5 pounds

Close Grip Bench


max up 5 pounds

Bench Curls/pullups/pulldowns of your choice

Max Rounding

300 2.5

Day 1

Week 1

Week 2

Week 3

Week 4

Weight

Sets

Bench Press 80% 85% Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice

Warm Up 240 255

Bench Press 80%

Warm Up 240

2

85% Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice

255 Heavier Heavier Heavier

4 3 3 3

Bench Press 85% 90% Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice

Warm Up 255 270 Heavier Heavier Heavier

3 3 3 3 3

Bench Press 70% Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice

Warm Up 210 W1 Weight W1 Weight W1 Weight

5 3 3 3

4 2 4 4 4

Reps

Day 2

Weight

Sets

Warm Up 12RM 12RM 30RM 30RM 30RM

1 3 2 2 2

5

Warm Up 10RM

1

3 8 8 10

10RM 30RM 30RM 30RM

4 3 3 3


1 5 4 4 4

Warm Up New 1RM 20RM 20RM 20RM

1 3 3 3

Close Grip Bench 5 3 8 8 10

Curls of your choice DB rolling triceps extensions DB fly Close Grip Bench

Curls of your choice DB rolling triceps extensions DB fly Close Grip Bench

3 1 6 6 8

Curls of your choice DB rolling triceps extensions DB fly Bench

3 6 6 8

Curls of your choice DB rolling triceps extensions DB fly

Reps

Max Rounding

300 2.5

12 8 - 10 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 be AMAP

10

6-8 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 be AMAP

8 5-6 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 be AMAP

1 AMAP Circuit WITHOUT blood flow restriction AMAP *Pick weights you can get at least 15-20 reps with for your first set. AMAP

w restriction* get at least 20-30 reps with for your first set. Take the wraps off between sets



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


Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice Week 2


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

Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice

Warm Up 255 270 6RM 6RM Heavier Heavier Heavier

3 3 1 3 3 3 3

Bench Press 70% Weighted dips Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice

Warm Up 210 6RM W1 Weight W1 Weight W1 Weight

5 3 3 3 3

Triceps extensions of your choice DB press Curls/pullups/pulldowns of your choice Week 3

Sets


Reps

Day 2

Close Grip Bench 5 3 10 8 8 8 10

Bodyweight pushups DB curl DB rolling triceps extensions DB fly

Close Grip Bench 5 3 8 6 8 8 10


Close Grip Bench 3 1 6 4-5 6 6 8


Bench 3 3 6 6 8


Weight




Warm Up New 1RM 20RM 20RM 20RM

Sets

Reps

1 3 2 2 2 2

12 8 - 10 AMAP AMAP Circuit with blood flo AMAP *Pick weights you c AMAP

1 4 3 3 3 3

10 6-8 AMAP AMAP Circuit with blood flo AMAP *Pick weights you c AMAP

1 5 4 4 4 4

8 5-6 AMAP AMAP Circuit with blood flo AMAP *Pick weights you c AMAP

1 1 3 3 3

1 AMAP AMAP Circuit WITHOUT blo AMAP *Pick weights you c 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.

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


Day 3

Weight

Bench Press 80% 80%

Warm Up 240 240

Bench Press

Warm Up


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

5

5

4

10 - 12

Bench Press 80% 75% Curls

Warm Up 242.5 227.5

4 3

3 6

4

10 - 12


Warm Up 262.5 232.5

4 3

3 8

4

10 - 12


Warm Up 250 235

3 3

2 5

4

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+ Curls/pullups/pulldowns of your choice 3 8

Bench Press Warm Up W2 Max 80% 242.5 1 AMAP If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+ Curls/pullups/pulldowns of your choice 4 8

Bench Press Warm Up W3 Max 80% 247.5 1 AMAP If you get less than 8 reps, keep the same max for next week. 9-11; increase max by 5 pounds, 12+ Curls/pullups/pulldowns of your choice 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 Curls/pullups/pulldowns of your choice 2 8

300 2.5 max by 5 pounds, 12+; increase max by 10 pounds

305

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

310

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

p 10 pounds

315

Day 1

Week 1

Week 2

Week 3

Week 4

Weight

Sets

Bench Press 75% Close Grip Bench 60% 60% Curls

Warm Up 225 5 (based on 1rm bench press) 180 2 180 1

Bench Press 80%

Warm Up 240

75% Close Grip Bench 65% 65% Curls

225 (based on 1rm bench press) 195 195

Bench Press 85% 70% Close Grip Bench 70% 70% Curls

Warm Up 255 210 (based on 1rm bench press) 210 210

Bench Press 80% 70% Close Grip Bench 75% Curls

Warm Up 240 210 (based on 1rm bench press) 225

Reps

5 8 AMAP

4

10 - 12

4

3

3

6

2 1

6 AMAP

4

10 - 12

4

3

3

8

2

4

1

AMAP

4

10 - 12

3

2

3

5

3

3

4

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%

Warm Up 150

1

8

180 210 225 240 255

1 1 1 1 2

6 5 4 3 2

1

8

1

6

1

5

1

4

1

3

2

2

2

1

1 1 1 2 2

5 4 3 3 2

60% 70% 75% 80% 85% 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

Day 3

Weight

Sets

Reps

Bench Press Warm Up 80% 240 Triceps extensions of your choice DB press, flyes, dips, or pec dec Curls/pullups/pulldowns of your choice

2 3 3 3

3 8 12 8

Bench Press 80%

3

4

4 4 4

8 12 8

5

4

5

8

5

12

5

8

Warm Up 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 Triceps extensions of your choice 2 8 DB press, flyes, dips, or pec dec 2 12 Curls/pullups/pulldowns of your choice 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 (based on 1rm bench press) 180 180

Sets

5 2 1 4





Bench Press 80% 70% Close Grip Bench 75% Curls

Warm Up 240 210 (based on 1rm bench press) 225

4 3 2 1 4

4 3 2 1 4

3 3 3 4

Reps

5 8 AMAP 10 - 12

3 6 6 AMAP 10 - 12

3 8 4 AMAP 10 - 12

2 5 3 10 - 12

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

1

8

1

6

1

5

1

4

1

3

2

2

2

1

Bench Press 50% 60% 70% 75% 80%

Warm Up 150 180 210 225 240

1 1 1 2 2

5 4 3 3 2

70% 60% 50%

210 180 150

1 1 1

4 6 8

Day 3

Weight

Sets

Reps


2 3 3 3

3 8 12 8


3 4 4 4

4 8 12 8

5

4

5

8

5

12

5

8


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 Triceps extensions of your choice 2 8 DB press, flyes, dips, or pec dec 2 12 Curls/pullups/pulldowns of your choice 2 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 AMAP -2 subtract 2 reps from AMA

Squat 80% 80%

Warm Up 320 320

1 3


Squat 85% 85%

Warm Up 340 340

1 3


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. 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. I

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.

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 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.

W4 Max

415

ep 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 y AP set (so if you did 11, you're doing sets of 9), and do 3 more sets with the same weight.

p 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 yo

AP set (so if you did 8, you're doing sets of 6), and do 3 more sets with the same weight.

p 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 AP set (so if you did 6, you're doing sets of 4), and do 3 more sets with the same weight.

xt week. If you get 13+, bump your max up 10 pounds for next week

week. If you get 11+, bump your max up 10 pounds for next week

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

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 80% 80%

Warm Up 322.5 322.5


Squat 70% Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge

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 th

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

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

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 80% 80%

Warm Up 320 320


Squat 85% 85%

Warm Up 340 340


Squat Quad-dominant accessory of your choice (leg 70% press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge

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 un 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 m

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 m

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, an

AMAP set (so if you did 6, you're doing sets of 4). Rest 2 minutes between sets if you squat less than 400, an

squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target numbe

squat less than 400, and 3 minutes if you squat more than 400. Do sets until you can't hit the target numbe

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

6

6

Squat 80%

Warm Up 320

5

5

Squat 85%

Warm Up 340

3

1

Squat 70%

Warm Up 280

3

3

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

1

1

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

5

5

Squat 85%

Warm Up 340

4

3

Squat 90%

Warm Up 360

3

1

Squat New Max

Warm Up 1RM

1

1

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

1

1

Max Rounding

400 2.5

Week 1

Day 1

Weight

Squat 80%

Warm Up 320

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%

Warm Up 340


Week 3

Squat 90%

Warm Up 360


Week 4

Squat New Max Quad-dominant accessory of your choice (leg press, weighted step up, weighted lunge, hack squat, etc.) Hip thrust or glute bridge

Warm Up 1RM

Sets

Reps

5

5

3 3

10 - 12 10 - 12

Day 2

Front Squat

Wide Stance, paused squat

Front Squat 4

3

4 4

10 - 12 10 - 12


Front Squat 3

1

5 5

10 - 12 10 - 12

1

1

2 2

15 - 20 15 - 20


Weight

Sets

Warm Up 8RM

1

8RM Warm Up 10RM 10RM Warm Up 5RM

5RM Warm Up 8RM 8RM Warm Up 3RM

3RM Warm Up 5RM 5RM

3 1 3

1

3 1 3

1

3 1 3

Front Squat New Max

Warm Up 1RM

1


Warm Up 10RM

4

Reps

8

5-6 10 7-8

5

3-4 8 5-6

3

1-2 5 3-4

1

5

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


Day 2

Weight

Sets

Reps

Squat 75% 75%

Warm Up 300 300

2 1

6 AMAP

Squat

Warm Up

2 1

6 AMAP


Day 3

Weight

Squat 80% 80%

Warm Up 320 320

Squat

Warm Up


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

1

3

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

1

6 6


1

4 4


1

2 2

4

3

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

6

5


Warm Up 220

6

4


Warm Up 240

6

3


Warm Up 260

6

2

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


Week 3


Week 4


After week 4, start back over, and try to increase weight for each week, maintain

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

Deadlift (primary stance) 80% 60%

Weight

Sets

Reps

Warm Up 400 300

4 6

5 3

3

10

2 3

1 3

6 4

3 10

6

3

3

8

1

1

Barbell or dumbbell rows Week 2

Deadlift (primary stance) 90% 85% 65% Barbell or dumbbell rows

Week 3

Deadlift (primary stance) 70%

Warm Up 450 425 325

Warm Up 350

Barbell or dumbbell rows Week 4

Deadlift (primary stance)

Warm Up New Max

Max Rounding EMOM

EMOM

EMOM

500 2.5

Day 1

Week 1

Week 2

Week 3

Week 4

Weight

Sets

Reps

Deadlift (primary stance) 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

Deadlift (primary stance) 90% 85% 65% Deadlift (opposite stance) Last set should be an 8-9RPE 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

Deadlift (primary stance) 70% Deadlift (opposite stance) Last set should be an 8-9RPE Row Shrug Hip Thrust

Warm Up 350 Warm Up

6

3

3 3 3 3

4 8 8 8


Warm Up New Max

1

1

Max Rounding EMOM

EMOM

EMOM

500 2.5

Day 1

Week 1

Week 2

Weight

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

Deadlift (primary stance) 5-10 pounds heavier than last week

1 3

Warm Up Same Weight

Week 4

1 2

Warm Up Same Weight

Week 3

Sets

Deadlift (primary stance) Warm Up 30% lighter than your top set of 5 from last week

1 4

4

Reps

Day 2

Weight

Sets

Reps

Deadlift (opposite stance Warm Up 5 3

2 6 *you should have 2-3 solid reps in the tank at the end of each set Deadlift (opposite stance Warm Up

5 3

3 6 *same weight as week 1 for the first set, adding 5-10 pounds for each additional se Deadlift (opposite stance Warm Up

5 3

5 5 *same weight as week 1 for the first set, adding 5-10 pounds for each additional se

3

Deadlift (primary stance) Warm Up New 1rm with no form deviations

1

1

Max Rounding f each set

500 2.5

ounds for each additional set if the preceding set left you with more than 2 solid reps in the tank

ounds for each additional set if the preceding set left you with more than 2 solid reps in the tank

onal set if the preceding set left you with more than 2 solid reps in the tank

onal 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

Deadlift (primary stance) 75% RDL Barbell or dumbbell row

Warm Up 375


Warm Up 400


Warm Up 425


Warm Up 325

Sets

8 3 4

6 4 4

4 5 4

4 2 2

Reps

3 8 8

3 8 10

3 8 12

3 8 8

Day 2

Weight

Deadlift (opposite stance) *first set should be an 8 RPE

Warm Up

Deadlift (opposite stance) *same weight as week 1

Warm Up

Deadlift (opposite stance) *same weight as week 1

Warm Up

Deadlift (primary stance) Warm Up New 1rm with no form deviations

Sets

Reps

3

6

4

6

5

6

1

1

Max Rounding

500 2.5

Day 1

Week 1

Week 2

Week 3

Week 4

Weight


Warm Up 375


Warm Up 400


Warm Up 425


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

2

6

5

5

3

6

4

3

5

5

3

2

1

1

Deadlift (opposite stance)

Deadlift (opposite stance) Warm Up *same weight as week 1 Rack pull (bar starts 3-5 inches off the ground) Warm Up 90% 450 Deadlift (opposite stance) Warm Up *same weight as week 1 Rack pull (bar starts 3-5 inches off the ground) Warm Up 95% 475 Deadlift (primary stance) New 1rm with no form deviations

Warm Up

Max Rounding

500 2.5

Day 1

Week 1

Week 2

Week 3

Weight

Sets

Reps


Warm Up 300

15

1


Warm Up 325

15

1


Warm Up 275

15

1

Day 2

Weight

Sets

Reps

Deadlift (primary stance) Warm Up 70% 350

10

1


10

1


10

1

Day 3

Weight

Sets

Reps


5

1


5

1

Deadlift (primary stance) Warm Up 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


Warm Up 400

4

4


Warm Up 425

3

3


Warm Up 450

2

1


Warm Up New 1RM

1

1

Day 2

Weight

Sets

Reps

Deadlift (primary stance, beltless) 60%

Warm Up 300

10

1

EMOM


Warm Up 300

15

1

EMOM


Warm Up 300

10

1

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

Barbell or dumbbell row 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


Warm Up 400

5

4


Warm Up 425

4

3


Warm Up 450

3

1


Warm Up New 1RM

1

1

Day 2

Weight

Sets

Reps

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

15

1

EMOM


20

1

EMOM


10

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

Barbell or dumbbell row Hip Thrusts or Glute Bridges Deadlift (opposite stance)

Deadlift (opposite stance) Barbell or dumbbell row Hip Thrusts or Glute Bridges

Warm Up

Warm Up

Max Rounding

500 2.5

Day 1

Week 1

Week 2

Week 3

Week 4

Weight

Sets

Reps


Warm Up 400

6

4


Warm Up 425

5

3


Warm Up 450

4

1


Warm Up New 1RM

1

1

Day 2

Weight

Sets

Reps


20

1

EMOM


25

1

EMOM


15

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

Barbell or dumbbell row Hip Thrusts or Glute Bridges Deadlift (opposite stance)

Deadlift (opposite stance) Barbell or dumbbell row Hip Thrusts or Glute Bridges

Warm Up

Warm Up

Max Rounding

500 2.5

Sample Programs Updated.xlsx

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