Bench Press 1 Rep Max 110 90 % of 1RM 100
Week 1 65 x 5 reps 75 x 5 reps 85 x 5 to failure
Week 2 70 x 3 reps 80 x 3 reps 90 x3 to failure
Week 3 75 x 5 reps 85 x 3 reps 95 x 1 to failure
Deload Week Week 4 40 x 5 reps 50 x 5 reps 60 x 5 reps
Deadlift 1 Rep Max 260 90 % of 1RM 235
Week 1 155 x 5 reps 175 x 5 reps 200 x 5 to failure
Week 2 165 x 3 reps 190 x 3 reps 210 x3 to failure
Week 3 175 x 5 reps 200 x 3 reps 225 x 1 to failure
Deload Week Week 4 95 x 5 reps 120 x 5 reps 140 x 5 reps
SQUAT 1 Rep Max 170 90 % of 1RM 155
Week 1 100 x 5 reps 115 x 5 reps 130 x 5 to failure
Week 2 110 x 3 reps 125 x 3 reps 140 x3 to failure
Week 3 115 x 5 reps 130 x 3 reps 145 x 1 to failure
Deload Week Week 4 60 x 5 reps 80 x 5 reps 95 x 5 reps
Deadlift (Sumo) 1 Rep Max 200 90 % of 1RM 180
Week 1 115 x 5 reps 135 x 5 reps 155 x 5 to failure
Week 2 125 x 3 reps 145 x 3 reps 160 x3 to failure
Week 3 135 x 5 reps 155 x 3 reps 170 x 1 to failure
Deload Week Week 4 70 x 5 reps 90 x 5 reps 110 x 5 reps
Day 1 Day 3
Main Lift(s) Main Lift(s)
▪ Deadlift (Conventional) ▪ Bench Press (Flat)
▪ Bench Press (Flat) Accessory Lifts
Accessory Lifts ▪ Incline Dumbbell Press
▪ Pull-ups ▪ Triceps
▪ Biceps ▪ Shoulder Press
▪ Lat Pull Down
Day 2 Day 4
Main Lift(s) Main Lift(s)
▪ Back Squats (Low Bar) ▪ Deadlift (Sumo)
Accessory Lifts ▪ Back Squats
▪ Bulgarian Split Squats Accessory Lifts
▪ Abductors/Adductors ▪ Scapular Pull Down
▪ Leg Press ▪ Barbell Rows
▪ Face Pulls
