1RM CALCULATOR ROUNDING UP FOR 2.5LBS INCREMENTS

BIG LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%

D1 Military Press 176 5 205 185 185 75

D2 Trap Bar Deadlift 429 5 500 450 450 180

D3 Barbell Bench Press 300 5 350 315 315 130

D4 Front Squat 270 5 315 284 285 115

CARRY-OVER LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%

D1 Close-Grip Bench Press 275 5 321 289 289 120

D2 Deadlift (Deficit) 400 5 467 420 236 95

D3 Barbell Incline Press 275 5 321 289 289 120

D4 Back Squat (Narrow Stance) 270 5 315 284 284 115

REP RANGES 1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE “1RM” OR “TRAINING MAX” COLUMNS)

ACCESSORY LIFTS WORKING DELOAD 2. TYPE YOUR “TRAINING MAX” IN THE “WORKING MAX” COLUMN

D1 Standing Press Behind Head 10-20 10 2. PRINT YOUR WORKOUT SHEETS

D1 Dips 10-20 10 3. AFTER WEEK 4, ADD WEIGHT TO YOUR “WORKING MAX”:

D2 Pull-ups 10-20 10 - ADD 5LBS FOR UPPER BODY EXERCISES

D2 Dumbbell Rows 10-20 10 - ADD 10LBS FOR LOWER BODY EXERCISES

D3 Dumbbell Bench Press 10-20 10 4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.

D3 Push-ups 10-20 10

D4 Leg Press 10-20 10 * YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: “BACK SQUAT” FOR “FRONT SQUAT”)

D4 Leg Curls 10-20 10 * REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES

ROUNDING UP FOR 2.5LBS INCREMENTS

50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%

95 115 125 130 140 150 160 170 180

225 270 295 315 340 360 385 405 430

160 190 205 225 240 255 270 285 300

145 175 190 200 215 230 245 260 275

50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%

145 175 190 205 220 235 250 265 275

120 145 155 170 180 190 205 215 225

145 175 190 205 220 235 250 265 275

145 175 185 200 215 230 245 260 270

1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE “1RM” OR “TRAINING MAX” COLUMNS)

2. TYPE YOUR “TRAINING MAX” IN THE “WORKING MAX” COLUMN

2. PRINT YOUR WORKOUT SHEETS

3. AFTER WEEK 4, ADD WEIGHT TO YOUR “WORKING MAX”:

- ADD 5LBS FOR UPPER BODY EXERCISES

- ADD 10LBS FOR LOWER BODY EXERCISES

4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.

* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: “BACK SQUAT” FOR “FRONT SQUAT”)

* REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES

Week 1

Day 1

Military Press 3 130 3 150 3+ 160 Max Reps: _____

Close-Grip Bench Press 10 145 10 175 10 205

Standing Press Behind Head 10-20 10-20 10-20 10-20 10-20

Dips 10-20 10-20 10-20 10-20 10-20

Day 2

Trap Bar Deadlift 3 295 3 340 3+ 385 Max Reps: _____

Deadlift (Deficit) 10 120 10 145 10 170

Pull-ups 10-20 10-20 10-20 10-20 10-20

Dumbbell Rows 10-20 10-20 10-20 10-20 10-20

Day 3

Barbell Bench Press 3 205 3 240 3+ 270 Max Reps: _____

Barbell Incline Press 10 145 10 175 10 205

Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20

Push-ups 10-20 10-20 10-20 10-20 10-20

Day 4

Front Squat 5 190 5 215 5+ 245 Max Reps: _____

Back Squat (Narrow Stance) 10 145 10 175 10 200

Leg Press 10-20 10-20 10-20 10-20 10-20

Leg Curls 10-20 10-20 10-20 10-20 10-20

Week 2

Day 1

Military Press 3 130 3 150 3+ 170 Max Reps: _____

Close-Grip Bench Press 8 175 8 205 6 235

Standing Press Behind Head 10-20 10-20 10-20 10-20 10-20

Dips 10-20 10-20 10-20 10-20 10-20

Day 2

Trap Bar Deadlift 3 315 3 360 3+ 405 Max Reps: _____

Deadlift (Deficit) 8 145 8 170 6 190

Pull-ups 10-20 10-20 10-20 10-20 10-20

Dumbbell Rows 10-20 10-20 10-20 10-20 10-20

Day 3

Barbell Bench Press 3 225 3 255 3+ 285 Max Reps: _____

Barbell Incline Press 8 175 8 205 6 235

Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20

Push-ups 10-20 10-20 10-20 10-20 10-20

Day 4

Front Squat 3 200 3 230 3+ 260 Max Reps: _____

Back Squat (Narrow Stance) 8 175 8 200 6 230

Leg Press 10-20 10-20 10-20 10-20 10-20

Leg Curls 10-20 10-20 10-20 10-20 10-20

Week 3

Day 1

Military Press 5 140 3 160 1+ 180 Max Reps: _____

Close-Grip Bench Press 5 175 5 220 5+ 250 Max Reps: _____

Standing Press Behind Head 10-20 10-20 10-20 10-20 10-20

Dips 10-20 10-20 10-20 10-20 10-20

Day 2

Trap Bar Deadlift 5 340 3 385 1+ 430 Max Reps: _____

Deadlift (Deficit) 5 145 5 180 5+ 205 Max Reps: _____

Pull-ups 10-20 10-20 10-20 10-20 10-20

Dumbbell Rows 10-20 10-20 10-20 10-20 10-20

Day 3

Barbell Bench Press 5 240 3 270 1+ 300 Max Reps: _____

Barbell Incline Press 5 175 5 220 5+ 250 Max Reps: _____

Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20

Push-ups 10-20 10-20 10-20 10-20 10-20

Day 4

Front Squat 5 215 3 245 1+ 275 Max Reps: _____

Back Squat (Narrow Stance) 5 175 5 215 5+ 245 Max Reps: _____

Leg Press 10-20 10-20 10-20 10-20 10-20

Leg Curls 10-20 10-20 10-20 10-20 10-20

Week 4 (DELOAD)

Day 1

Military Press 5 75 5 95 5 115

Close-Grip Bench Press 5 120 5 145 5 175

Standing Press Behind Head 10 10 10 10 10

Dips 10 10 10 10 10

Day 2

Trap Bar Deadlift 5 180 5 225 5 270

Deadlift (Deficit) 5 95 5 120 5 145

Pull-ups 10 10 10 10 10

Dumbbell Rows 10 10 10 10 10

Day 3

Barbell Bench Press 5 130 5 160 5 190

Barbell Incline Press 5 120 5 145 5 175

Dumbbell Bench Press 10 10 10 10 10

Push-ups 10 10 10 10 10

Day 4

Front Squat 5 115 5 145 5 175

Back Squat (Narrow Stance) 5 115 5 145 5 175

Leg Press 10 10 10 10 10

Leg Curls 10 10 10 10 10

CYCLE 1

WEEK 1 WEEK 2 WEEK 3 WEEK 4

BIG LIFTS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

Military Press

Trap Bar Deadlift

Barbell Bench Press

Front Squat

CYCLE 1 CYCLE 2

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2

CARRY-OVER LIFTS WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT

Close-Grip Bench Press

Deadlift (Deficit)

Barbell Incline Press

Back Squat (Narrow Stance)

CYCLE 2 CYCLE 3

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS

CYCLE 2 CYCLE 3 CYCLE 4

WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1

WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT

CYCLE 3 CYCLE 4

WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS

CYCLE 4 CYCLE 5

WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 4 CYCLE 5

WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

CYCLE 6 CYCLE 7

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 6 CYCLE 7

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 8 CYCLE 9

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 7 CYCLE 8

WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3

MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS

CYCLE 10 CYCLE 11

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 8 CYCLE 9 CYCLE 10

WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1

WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS

CYCLE 12

WEEK 1 WEEK 2 WEEK 3 WEEK 4

WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 10 CYCLE 11

WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3

WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

CYCLE 11 CYCLE 12

WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

CYCLE 1 CYCLE 2 CYCLE 3

ACCESSORY LIFTS W1 W2 W3 W4 W1 W2 W3 W4 W1

Standing Press Behind Head

Dips

Pull-ups

Dumbbell Rows

Dumbbell Bench Press

Push-ups

Leg Press

Leg Curls

CYCLE 3 CYCLE 4 CYCLE 5 CYCLE 6

W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1

CYCLE 6 CYCLE 7 CYCLE 8 CYCLE 9

W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1

CYCLE 9 CYCLE 10 CYCLE 11 CYCLE 12

W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1

CYCLE 12

W2 W3 W4