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kg
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Week 1
Day 1 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x9
- x9
- x7
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm Up
Warm Up
Warm Up
- x9
- x9
- x7
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 2
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x20
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 2
- x4
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
x30
Set 1
- x4
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 2
- x5
x30
x30
- x5
x15
x15
Lunges (Optional)
Glute Ham Raise (Optional)
Calf Raise (1RIR)
Seated Calf Raise (Optional)
Day 7 (Rest/Active Recovery)
Warm
Warm
Warm
Warm
Up
Up
Up
Up
x10-15
x15-20
x12-15
x30
x10-15
x15-20
x12-15
x15
Set 3
Set 4
Set 5
Set 4
Set 5
- x9
- x9
- x7
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x6-8
x10
x6-8
x10
Set 4
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 3
Set 5
Set 4
Set 5
x12-15
x15
x12-15
x15
Set 4
- x5
x15
x15
x6-8
x6-8
x10
- x4
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
x6-8
Set 5
x15
x15
x10-15
x15-20
x12-15
x15
x15
Week 2
Day 8 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x9
- x9
- x7
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm Up
Warm Up
Warm Up
- x9
- x9
- x7
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 2
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x20
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 2
- x4
- x5
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
x30
Set 1
- x4
- x5
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 2
- x5
x30
x30
- x5
x15
x15
Lunges (Optional)
Glute Ham Raise (Optional)
Calf Raise (1RIR)
Seated Calf Raise (Optional)
Warm
Warm
Warm
Warm
Up
Up
Up
Up
x10-15
x15-20
x12-15
x30
x10-15
x15-20
x12-15
x15
1-4
SQUAT
# of Reps
1-4
BENCH PRESS
# of Reps
DEADLIFT
5-6
7-8
-
5-6
-
1-3
7-8
4-5
9-10
9-10
-
6-7
-
11+
11+
-
9-10
-
11+
ACCUMULATION BLOCK
Set 3
Set 4
Set 5
Set 4
Set 5
- x9
- x9
- x7
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x6-8
x10
x6-8
x10
Set 4
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 3
Set 5
Set 4
Set 5
- AMRAP
x12-15
x15
x12-15
x15
Set 4
- x5
x15
x15
x6-8
x6-8
x10
- AMRAP
- x5
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
x6-8
Set 5
- AMRAP
x15
x15
x10-15
x15-20
x12-15
x15
x15
ULATION BLOCK
ENTER WEIGHT BELOW
Squat:
Bench:
Deadlift:
Week 3
Day 15 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x9
- x9
- x7
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm Up
Warm Up
Warm Up
Set 2
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 2
- x4
- x5
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
x30
Set 1
Set 2
- x5
x30
x30
Lunges (Optional)
Glute Ham Raise (Optional)
Calf Raise (1RIR)
Seated Calf Raise (Optional)
Warm
Warm
Warm
Warm
Up
Up
Up
Up
x10-15
x15-20
x12-15
x30
1-4
SQUAT
# of Reps
1-4
BENCH PRESS
# of Reps
DEADLIFT
5-6
7-8
-
5-6
-
1-3
7-8
4-5
9-10
9-10
-
6-7
-
9-10
Set 3
x9
x9
x7
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 5
Set 4
Set 5
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x7
x7
x8-10
x8-10
x10-15
x15-20
x6-8
x10
x6-8
x10
x6-8
x10
Set 4
- x7
- x7
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 3
x4
x5
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
x6-8
Set 5
x6-8
x10
Set 4
Set 5
- AMRAP
x12-15
x15
x12-15
x15
Set 4
- x5
x15
x15
x6-8
- x7
- x7
- AMRAP
- x5
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
x5
x15
x15
Set 4
- x9
- x9
- x7
Set 5
- x5
x15
x15
- AMRAP
x10-15
x15-20
x12-15
x15
x10-15
x15-20
x12-15
x15
11+
11+
11+
-
x15
Week 4
Day 22 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm Up
Warm Up
Warm Up
Set 1
Set 2
- x4
- x4
- x4
- x4
- x4
- x4
Set 1
Set 2
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
x8-10
x8-10
x6-8
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
x8-10
x8-10
x6-8
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 1
Set 2
- x5
- x5
- x4
- x5
- x5
- x4
Set 1
Set 2
Warm Up
Warm Up
Warm Up
- AMRAP
- AMRAP
- AMRAP
Day 28 (Rest)
Estimated 1RMs for Intermediate Block
# of Reps
SQUAT
1-4
# of Reps
BENCH PRESS
1-4
# of Reps
1-4
5
-
6-7
-
5
-
6-7
8+
8+
-
6-7
8+
DEADLIFT
*The numbers you use for the Intermediate Block are determined by
how many repetitions you perform for each lift on Day 27
**If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs
Set 3
Set 4
- x4
- x4
- x4
Set 3
Set 5
- x4
- x4
Set 4
x8-10
x8-10
x6-8
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
Set 5
x6-8
x6-8
x10
x6-8
x10
x6-8
x6-8
Set 4
Set 5
Set 4
Set 5
- x5
- x5
- x4
Set 3
Week 5
Day 29 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x8
- x8
- x6
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Set 2
- x6
- x6
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 2
- x3
- x4
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
x30
Set 1
Set 2
- x4
x30
x30
x10-15
x15-20
x12-15
x30
Set 3
x8
x8
x6
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 5
Set 4
Set 5
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x6
x6
x8-10
x8-10
x10-15
x15-20
x6-8
x10
x6-8
x10
x6-8
x10
Set 4
- x6
- x6
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 3
x3
x4
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
x6-8
Set 5
Set 4
Set 5
- x4
x12-15
x15
x12-15
x15
Set 4
- x4
x15
x15
x10-15
x15-20
x12-15
x15
x6-8
x6-8
x10
- x3
- x4
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
x4
x15
x15
x10-15
x15-20
x12-15
x15
Set 4
- x8
- x8
- x6
Set 5
- x4
x15
x15
x15
Week 6
Day 36 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x8
- x8
- x6
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Set 2
- x6
- x6
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 2
- x3
- x4
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
x30
Set 1
Set 2
- x4
x30
x30
x10-15
x15-20
x12-15
x30
1-3
SQUAT
# of Reps
1-3
BENCH PRESS
# of Reps
DEADLIFT
4-5
6-7
-
4-5
-
1-2
6-7
3-4
8-9
8-9
-
5-6
-
7-8
INTERMEDIATE B
Set 3
x8
x8
x6
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 5
Set 4
Set 5
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x6
x6
x8-10
x8-10
x10-15
x15-20
x6-8
x10
x6-8
x10
x6-8
x10
Set 4
- x6
- x6
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 3
x3
x4
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
x6-8
Set 5
x6-8
x10
Set 4
Set 5
- AMRAP
- x4
- AMRAP
x12-15
x15
x12-15
x15
Set 4
- x4
x15
x15
x10-15
x15-20
x12-15
x15
x6-8
- x6
- x6
- x3
- x4
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
x4
x15
x15
x10-15
x15-20
x12-15
x15
Set 4
- x8
- x8
- x6
Set 5
- x4
x15
x15
x15
- AMRAP
10+
10+
9+
-
EDIATE BLOCK
ENTER WEIGHT BELOW
Squat:
Bench:
Deadlift:
Week 7
Day 43 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
- x8
- x8
- x6
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
- x6
- x6
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 1
- x4
x30
x30
x10-15
x15-20
x12-15
x30
1-3
SQUAT
# of Reps
1-3
BENCH PRESS
# of Reps
DEADLIFT
4-5
6-7
-
4-5
-
1-2
6-7
-
3-4
-
5-6
BELOW
*Enter weight from the chart under Week 6
to calculate numbers for Week 7
Set 2
Set 3
- x8
- x8
- x6
Set 2
Set 4
- x8
- x8
- x6
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 2
Set 4
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
- x6
- x6
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 2
Set 4
Set 3
Set 2
x6-8
Set 5
- x6
- x6
x6-8
x10
Set 4
Set 5
- x3
- x4
- AMRAP
- AMRAP
x12-15
x15
x12-15
x15
Set 4
- x4
x15
x15
x10-15
x15-20
x12-15
x15
x6-8
- x6
- x6
- x3
- x4
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
- x4
x15
x15
x10-15
x15-20
x12-15
x15
Set 5
x6-8
x10
x6-8
x10
- x6
- x6
x8-10
x8-10
x10-15
x15-20
x6-8
x10
- x3
- x4
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 5
- x8
- x8
- x6
Set 5
- x4
x15
x15
x15
- AMRAP
r Week 8
8-9
10+
-
8-9
10+
7-8
9+
Week 8
Day 50 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm Up
Warm Up
Warm Up
Set 1
Set 2
- x3
- x5
- x3
- x3
- x5
- x3
Set 1
Set 2
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
x8-10
x8-10
x6-8
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
x8-10
x8-10
x6-8
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 1
Set 2
- x4
- x4
- x4
- x4
- x4
- x4
Set 1
Warm Up
Warm Up
Warm Up
Set 2
- AMRAP
- AMRAP
- AMRAP
Day 56 (Rest)
Estimated 1RMs for Intensity Block
# of Reps
SQUAT
1-2
# of Reps
BENCH PRESS
1-2
# of Reps
DEADLIFT
1-2
3-4
-
5-6
-
3-4
-
5-6
3-4
7+
7+
-
5-6
-
*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55
7+
**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
Set 3
Set 4
- x3
- x5
- x3
Set 3
Set 4
x8-10
x8-10
x6-8
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
- x3
- x5
Set 5
x6-8
x6-8
x10
x6-8
x10
Set 4
- x4
- x4
- x4
Set 3
Set 5
- x3
- x5
- x3
x6-8
x6-8
Set 5
- x4
- x4
Set 4
Set 5
Week 9
Day 57 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x7
- x7
- x5
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm Up
Warm Up
Warm Up
Set 2
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 2
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
x30
Set 1
Set 2
- x3
x30
x30
Lunges (Optional)
Glute Ham Raise (Optional)
Calf Raise (1RIR)
Seated Calf Raise (Optional)
Day 63 (Rest/Active Recovery)
Warm
Warm
Warm
Warm
Up
Up
Up
Up
x10-15
x15-20
x12-15
x30
Set 3
x7
x7
x5
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 5
Set 4
Set 5
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x5
x5
x8-10
x8-10
x10-15
x15-20
x6-8
x10
x6-8
x10
x6-8
x10
Set 4
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 3
x2
x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
x6-8
Set 5
Set 4
Set 5
- x3
x12-15
x15
x12-15
x15
Set 4
- x3
x15
x15
x6-8
x6-8
x10
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
x3
x15
x15
Set 4
- x7
- x7
- x5
Set 5
- x3
x15
x15
x10-15
x15-20
x12-15
x15
x10-15
x15-20
x12-15
x15
x15
Week 10
Day 64 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x7
- x7
- x5
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm Up
Warm Up
Warm Up
Set 2
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 2
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
x30
Set 1
Set 2
- x3
x30
x30
Lunges (Optional)
Glute Ham Raise (Optional)
Calf Raise (1RIR)
Seated Calf Raise (Optional)
Warm
Warm
Warm
Warm
Up
Up
Up
Up
x10-15
x15-20
x12-15
x30
1-2
SQUAT
# of Reps
1-2
BENCH PRESS
# of Reps
3-4
3-4
-
DEADLIFT
*These numbers are calculated by based on the performance
of days 68 and 69, which will determine the difficulty for the
next week of this block
5-6
5-6
-
2-3
-
7-8
7-8
-
4-5
-
6-7
INTENSITY BLO
Set 3
x7
x7
x5
Set 4
- x7
- x7
- x5
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 4
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x5
x5
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 4
Set 3
x6-8
Set 5
x6-8
x10
Set 4
Set 5
- AMRAP
- x3
- AMRAP
x12-15
x15
x12-15
x15
Set 4
- x3
x15
x15
x6-8
- x5
- x5
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 3
x3
x15
x15
Set 5
x6-8
x10
x6-8
x10
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x10
x2
x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
x15
Set 5
- x7
- x7
- x5
Set 5
- x3
x15
x15
- AMRAP
x10-15
x15-20
x12-15
x15
x10-15
x15-20
x12-15
x15
9+
9+
8+
-
x15
NSITY BLOCK
ENTER WEIGHT BELOW
Squat:
Bench:
Deadlift:
Week 11
Day 71 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
- x7
- x7
- x5
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 1
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
Set 1
Warm Up
Warm Up
Warm Up
- x3
x6-8
x6-8
Lunges (Optional)
Glute Ham Raise (Optional)
Calf Raise (1RIR)
Seated Calf Raise (Optional)
Warm
Warm
Warm
Warm
Up
Up
Up
Up
x10-15
x15-20
x6-8
x30
1-2
SQUAT
# of Reps
1-2
BENCH PRESS
# of Reps
3-4
3-4
-
DEADLIFT
*These numbers are calculated by based on the performance
of days 75 and 76, which will determine the difficulty for the
next week of this block
5-6
5-6
-
2-3
-
4-5
BELOW
*Enter weight from the chart under Week 10
to calculate numbers for Week 11
Set 2
Set 3
- x7
- x7
- x5
Set 2
Set 4
- x7
- x7
- x5
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 2
Set 4
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x10
Set 2
Set 2
x6-8
Set 5
- x5
- x5
x6-8
x10
Set 4
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
Set 5
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
Set 4
- x3
x6-8
x6-8
x6-8
- x5
- x5
x10-15
x15-20
x6-8
x10
Set 3
- x3
x6-8
x6-8
Set 5
Set 4
Set 3
- x7
- x7
- x5
x6-8
x10
x6-8
x10
- x5
- x5
- x2
- x3
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
Set 5
- x7
- x7
- x5
- AMRAP
- AMRAP
x12-15
x12-15
Set 5
- x3
x6-8
- AMRAP
x10-15
x15-20
x6-8
x15
7-8
x10-15
x15-20
x6-8
x15
9+
-
7-8
9+
6-7
8+
x6-8
x15
Week 12
Day 78 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x7
- x7
- x5
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Warm Up
Warm Up
Warm Up
Set 2
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x20
Set 2
- x2
- x3
x6-8
x6-8
x6-8
x5-7
x6-8
x20
x6-8
x20
Set 1
Set 2
- x3
x6-8
x6-8
Lunges (Optional)
Glute Ham Raise (Optional)
Calf Raise (1RIR)
Seated Calf Raise (Optional)
Warm
Warm
Warm
Warm
Up
Up
Up
Up
x10-15
x15-20
x6-8
x30
1-2
SQUAT
# of Reps
1-2
BENCH PRESS
# of Reps
3-4
3-4
-
DEADLIFT
7+
-
5-6
-
2-3
*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55
**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
5-6
7+
-
4-5
-
6+
Set 3
x7
x7
x5
Set 4
- x7
- x7
- x5
Set 3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 4
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x5
x5
x8-10
x8-10
x10-15
x15-20
x6-8
x10
x6-8
Set 5
Set 6
- x5
- x5
- x5
- x5
x6-8
x10
Set 4
Set 5
- x2
- x3
Set 6
- x2
- x3
- AMRAP
- AMRAP
x6-8
x10
x6-8
x10
Set 4
- x3
x6-8
x6-8
x6-8
- x5
- x5
- x2
- x3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 3
x3
x6-8
x6-8
- x7
- x7
- x5
Set 5
Set 4
Set 3
Set 6
- x7
- x7
- x5
x6-8
x10
x6-8
x10
- x5
- x5
x8-10
x8-10
x10-15
x15-20
x6-8
x10
x2
x3
x6-8
x6-8
x6-8
x5-7
x6-8
x10
x6-8
x10
Set 5
- x7
- x7
- x5
Set 5
- x3
x6-8
Set 6
- x3
- AMRAP
x10-15
x15-20
x6-8
x15
x10-15
x15-20
x6-8
x15
x6-8
x15
FINAL WEEK
ENTER WEIGHT BELOW
Squat:
Bench:
Deadlift:
Week 13
Day 85 (Squat, Bench, Deadlift)
Squat
Bench Press
Deadlift
Warm Up
Warm Up
Warm Up
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Warm
Set 1
Set 2
- x3
- x3
- x3
Set 1
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Up
Set 2
x8-10
x8x10
x6-8
x20
x12-15
x12-15
x12-15
x12-15
x12-15
x30
x12-15
Set 1
Warm Up
Warm Up
Warm Up
- x3
- x3
- x3
x8-10
x8x10
x6-8
x10
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
Set 2
- x4
- x4
- x3
- x4
- x4
- x3
Day 88 (Rest)
Day 89 (Rest)
Day 90 (Testing)
Squat
Warm Up
Bench Press
Warm Up
Deadlift
Warm Up
Attempt 1
90-94%
Attempt 2
96-100%
0 to 0
0 to 0
90-94%
96-100%
0 to 0
0 to 0
90-94%
96-100%
0 to 0
0 to 0
Set 3
Set 4
- x3
- x3
- x3
Set 3
Set 5
- x3
- x3
- x3
Set 4
x8-10
x8x10
x6-8
x10
x12-15
x12-15
x12-15
x12-15
x12-15
x15
x12-15
Set 3
Set 5
x6-8
x10
x12-15
x15
x12-15
Set 4
- x4
- x4
- x3
Attempt 3
100-104%
0 to 0
100-104%
0 to 0
100-104%
0 to 0
- x3
- x3
x12-15
x12-15
Set 5
- x4
- x4
- x3