- In the tab to the right, input your maximum weights for each of the lifts listed, as well as your

projected end date for the progra

- The formulas provided will project approximately 90% of those lifts in order to increase submaximal strength
- Any projected weights in each of the phase tabs are only estimates, feel free to adjust on feel, particularly on supplemental lift
- You should not be failing lifts or giving maximum total effort unless specified
- Anytime a set and rep range is labeled with 2 different numbers (e.g. 5/3 and 3/2), the first group of sets and reps is to be use
- Anytime you see an asterisk ( * ) on a rep range, do as many reps as possible
- After you perform this lift, adjust training max in the calculator tab
- Please use the PDF you received as your training log to record the weights you actually use
ojected end date for the program
mal strength
particularly on supplemental lifts

p of sets and reps is to be used with the lowest range weight, with the second group of sets and reps are being used to build up to the high
ng used to build up to the highest range weight
 Weight Reps
Squat 335 1 300
Bench 250 1 225
Deadlift 450 1 405

End Date 12/9/2017

 Phase1 Day 1

Week Bench Sets Reps Working Range Working Weights

10/14/2017 Bench Press 3ct Pause 5 3 82.0% 87.0% 185 195
10/21/2017 Bench w/ Chains 5/3 3/2 65.0% 80.0% 145 180
10/28/2017 SlingShot Bench 3ct Pause 3 5 85.0% 90.0% 190 205
11/4/2017 Competition Bench Press 1* 90.0% 93.0% 205 210

Week Bench Sets Reps Working Range Working Weights

10/14/2017 2 Board Feet Up Bench 4 8 70.0% 160
10/21/2017 2 Board Feet Up Bench 3 6 80.0% 180
10/28/2017 2 Board Feet Up Bench 5 5 85.0% 190
11/4/2017 2 Board Feet Up Bench 2 10 65.0% 145

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 1 Arm Deadstop KB Row 3ct Pause 2 8
10/21/2017 1 Arm Deadstop KB Row 3ct Pause 3 12
10/28/2017 1 Arm Deadstop KB Row 3ct Pause 4 10
11/4/2017 1 Arm Deadstop KB Row 3ct Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB Floor Press w Pause 2 8
10/21/2017 DB Floor Press w Pause 3 12
10/28/2017 DB Floor Press w Pause 4 6
11/4/2017 DB Floor Press w Pause 1 10

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB Hammer Curls Slow eccentric 2 8
10/21/2017 DB Hammer Curls Slow eccentric 3 10
10/28/2017 DB Hammer Curls Slow eccentric 4 8
11/4/2017 DB Hammer Curls Slow eccentric 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Band/Cable Triceps 2 15
10/21/2017 Band/Cable Triceps 3 12
10/28/2017 Band/Cable Triceps 4 10
11/4/2017 Band/Cable Triceps 1 20
 Phase1 Day 2

Week Squat Sets Reps Working Range Working Weights

10/14/2017 SSB Squat 5 5 82.0% 87.0% 245 260
10/21/2017 SSB Squats w/ Chains 6/2 3/2 60.0% 70.0% 180 210
10/28/2017 SSB Squat Reverse Bands 3 5 85.0% 90.0% 255 270
11/4/2017 Competition Squat 1 5 60.0% 180

Week Deadlift Sets Reps Working Range Working Weights

10/14/2017 Sumo Deadlift w Pause 3 6 60.0% 245
10/21/2017 Sumo Deadlift w Pause 2 8 55.0% 225
10/28/2017 Sumo Deadlift w Pause 4 5 65.0% 265
11/4/2017 Sumo Deadlift w Pause 1 8 50.0% 205

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB 1 Arm Row w Pause 3 6
10/21/2017 DB 1 Arm Row w Pause 2 8
10/28/2017 DB 1 Arm Row w Pause 4 5
11/4/2017 DB 1 Arm Row w Pause 1 10

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB Glute Bridge w 3ct Pause 3 15
10/21/2017 DB Glute Bridge w 3ct Pause 2 20
10/28/2017 DB Glute Bridge w 3ct Pause 4 12
11/4/2017 DB Glute Bridge w 3ct Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Band Pullapart/Rear Delt 3 15
10/21/2017 Band Pullapart/Rear Delt 2 20
10/28/2017 Band Pullapart/Rear Delt 4 12
11/4/2017 Band Pullapart/Rear Delt 1 25

Week Exercise Sets Reps Working Range Working Weights

10/14/2017
10/21/2017
10/28/2017
11/4/2017
 Phase1 Day 3

Week Bench Sets Reps Working Range Working Weights

10/14/2017 Incline Bench Press 5s to 5 82.5% 185
10/21/2017 Incline Bench Press 5 3 82.0% 87.0% 185 195
10/28/2017 Incline Bench w/ Bands 10 3 60.0% 135
11/4/2017 Incline Bench Press w/ Chains 6/3 3/2 65.0% 75.0% 145 170

Week Bench Sets Reps Working Range Working Weights

10/14/2017 3ct Pause Wide Grip Bench Feet Up 3 8 55.0% 125
10/21/2017 3ct Pause Wide Grip Bench Feet Up 2 10 50.0% 115
10/28/2017 3ct Pause Wide Grip Bench Feet Up 4 8 60.0% 135
11/4/2017 3ct Pause Wide Grip Bench Feet Up 1 8 50.0% 115

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB Tricep Extensions 4 12
10/21/2017 DB Tricep Extensions 3 15
10/28/2017 DB Tricep Extensions 5 12
11/4/2017 DB Tricep Extensions 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 DB Curls w Pause 3 10
10/21/2017 DB Curls w Pause 2 12
10/28/2017 DB Curls w Pause 4 8
11/4/2017 DB Curls w Pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 2-way delt raise w pause 2 8
10/21/2017 2-way delt raise w pause 3 12
10/28/2017 2-way delt raise w pause 4 10
11/4/2017 2-way delt raise w pause 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017
10/21/2017
10/28/2017
11/4/2017
 Phase1 Day 4

Week Bench Sets Reps Working Range Working Weights

10/14/2017 Seal Row w Pause 3 6 55.0% 125
10/21/2017 Seal Row w Pause 2 8 50.0% 115
10/28/2017 Seal Row w Pause 4 5 60.0% 135
11/4/2017 Seal Row w Pause 1 8 50.0% 115

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Chest Supported T Bar Row 3 8
10/21/2017 Chest Supported T Bar Row 2 10
10/28/2017 Chest Supported T Bar Row 4 8
11/4/2017 Chest Supported T Bar Row 1 8

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Straight Leg Sit ups 4 12
10/21/2017 Straight Leg Sit ups 3 15
10/28/2017 Straight Leg Sit ups 5 12
11/4/2017 Straight Leg Sit ups 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Plank 3 10
10/21/2017 Plank 2 12
10/28/2017 Plank 4 8
11/4/2017 Plank 1 20

Week Exercise Sets Reps Working Range Working Weights

10/14/2017 Single Leg Glute Bridge 2 8
10/21/2017 Single Leg Glute Bridge 3 12
10/28/2017 Single Leg Glute Bridge 4 10
11/4/2017 Single Leg Glute Bridge 1 12

Week Exercise Sets Reps Working Range Working Weights

10/14/2017
10/21/2017
10/28/2017
11/4/2017
 Phase2 Day 1

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Bench w/ Chains 6 2 60.0% 80.0% 135 180
11/18/2017 SlingShot Bench 2/1 3/* 90.0% 100.0% 205 225
11/25/2017 SlingShot Bench 3 1 90.0% 100.0% 205 225
12/2/2017 SlingShot Bench 1 1 90.0% 205

Week Bench Sets Reps Working Range Working Weights

11/11/2017 3ct Close Grip 3 Board Press 2 8 60.0% 135
11/18/2017 3ct Close Grip 3 Board Press 3 6 65.0% 145
11/25/2017 3ct Close Grip 3 Board Press 2 5 60.0% 135
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Cable Triceps 5ct Pause 2 8
11/18/2017 Cable Triceps 5ct Pause 3 12
11/25/2017 Cable Triceps 5ct Pause 2 10
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Bamboo Bench Slow Eccentric 3 8
11/18/2017 Bamboo Bench Slow Eccentric 2 12
11/25/2017 Bamboo Bench Slow Eccentric 2 6
12/2/2017 Bamboo Bench Slow Eccentric 1 10

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Band Pullapart/Rear Delt 3 15
11/18/2017 Band Pullapart/Rear Delt 3 12
11/25/2017 Band Pullapart/Rear Delt 2 10
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017
11/18/2017
11/25/2017
12/2/2017
 Phase2 Day 2

Week Squat Sets Reps Working Range Working Weights

11/11/2017 DL w/ Chains 6 2 55.0% 65.0% 165 195
11/18/2017 DL w/ Chains 10 1 70.0% 210
11/25/2017 Dumbbell Squat 5 5
12/2/2017 Competition Deadlift 1 5 50.0% 150

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Seal Rows w Pause 3 6 55.0% 125
11/18/2017 Seal Rows w Pause 2 5 65.0% 145
11/25/2017 Seal Rows w Pause 2 5 60.0% 135
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Bat Wing Holds 2 8
11/18/2017 Bat Wing Holds 3 12
11/25/2017 Bat Wing Holds 4 10
12/2/2017 Bat Wing Holds 1 20

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Lat Pulldown w Pause 3 15
11/18/2017 Lat Pulldown w Pause 2 12
11/25/2017 Lat Pulldown w Pause 2 8
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Single Leg Glute Bridge 3 8
11/18/2017 Single Leg Glute Bridge 2 10
11/25/2017 Single Leg Glute Bridge 2 8
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017
11/18/2017
11/25/2017
12/2/2017
 Phase2 Day 3

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Bench w/ Bands 10 3 60.0% 135
11/18/2017 3ct Pause 2 Board Press 3 5 85.0% 190
11/25/2017 Bench w/ Chains 6 2 60.0% 80.0% 135 180
12/2/2017 Competition Bench Press 5 2 65.0% 145

Week Bench Sets Reps Working Range Working Weights

11/11/2017 Spotto Press 3 6 55.0% 125
11/18/2017 Spotto Press 2 5 65.0% 145
11/25/2017 Spotto Press 2 5 60.0% 135
12/2/2017 Spotto Press 1 5 55.0% 125

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 DB Tricep Extensions 3 8
11/18/2017 DB Tricep Extensions 2 12
11/25/2017 DB Tricep Extensions 2 10
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Band/TRX holds 2 30
11/18/2017 Band/TRX holds 3 40
11/25/2017 Band/TRX holds 2 35
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017 Side Delt Raises 3 10
11/18/2017 Side Delt Raises 2 12
11/25/2017 Side Delt Raises 2 8
12/2/2017

Week Exercise Sets Reps Working Range Working Weights

11/11/2017
11/18/2017
11/25/2017
12/2/2017