28 Training Programs

Maxes and rounding will be set for all routines from this page but can
be changed on individual pages. Use whatever units you want.

Bench Squat Deadlift Rounding

300 400 180 2.5

0000001
 MAX Rounding

Bench 1x Beg 300 2.5

Week 1 Week 1 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

80% 240 1 AMAP

80% 240 2 5

70% 210 3 8-10

Curls/pullups/pulldowns of
3 8
your choice

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

85% 255 1 AMAP

85% 255 2 3

75% 225 3 6-8

Curls/pullups/pulldowns of
4 8
your choice

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

90% 270 1 AMAP

90% 270 2 1

80% 240 3 5

Curls/pullups/pulldowns of
5 8
your choice

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

New 1RM 1 1

Curls/pullups/pulldowns of
2 8
your choice

0000002
 MAX Rounding

Bench 1x Int 300 2.5

Week 1 Week 1 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

80% 240 3 5

70% 210 3 8-10

Triceps extensions of your

3 8
choice

DB press, flyes, dips, or pec

3 12
dec

Curls/pullups/pulldowns of
3 8
your choice

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

85% 255 3 3

75% 225 3 6-8

Triceps extensions of your

4 8
choice

DB press, flyes, dips, or pec 4 12

dec

Curls/pullups/pulldowns of 4 8
your choice

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

90% 270 3 1

80% 240 3 5

Triceps extensions of your

5 8
choice

DB press, flyes, dips, or pec 5 12

dec

Curls/pullups/pulldowns of 5 8
your choice

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

New 1RM 1 1

Triceps extensions of your

2 8
choice
DB press, flyes, dips, or pec
2 12
dec

Curls/pullups/pulldowns of
2 8
your choice

0000003
 MAX Rounding

Bench 1x Adv 300 2.5

Week 1 Week 1 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

80% 240 3 5

70% 210 3 8 - 10

1 10

Pin press from chest or floor

10RM EMOM for 10 minutes or until you
press
4 miss a rep. If you're still going at
10 minutes, switch to every 30
seconds
Triceps extensions of your
3 8
choice

DB press, flyes, dips, or pec

3 12
dec

Curls/pullups/pulldowns
3 8
of your choice

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

85% 255 3 5

75% 225 3 6-8

Pin press from chest or floor

8RM 1 EMOM for 10 minutes or until you
press
3 miss a rep. If you're still going at
10 minutes, switch to every 30
seconds
Triceps extensions of your
4 8
choice

DB press, flyes, dips, or pec

4 12
dec

Curls/pullups/pulldowns
4 8
of your choice

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

90% 270 3 1

80% 240 3 5

Pin press from chest or floor

6RM 1 EMOM for 10 minutes or until you
press
2 miss a rep. If you're still going at
10 minutes, switch to every 30
seconds
Triceps extensions of your
5 8
choice

DB press, flyes, dips, or pec

5 12
dec

Curls/pullups/pulldowns
5 8
of your choice

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

New 1RM 1 1

Pin press from chest or floor

3RM 1 3
press

Triceps extensions of your

2 8
choice

DB press, flyes, dips, or pec

2 12
dec

Curls of your choice 2 8

0000004
 MAX Rounding

Bench 2x Beg 300 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

80% 240 4 5 12RM 1 12

85% 255 1 3 12RM 3 8-10

If you get more than 5 reps on your

85% 255 1 AMAP AMAP, bump your training max up
5 pounds Curls/pullups/pulldowns of
15RM 2 12-15
your choice
Hammer Curl 4 10

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

80% 240 2 5 10RM 1 10

85% 255 3 3 10RM 4 6-8

If you get more than 5 reps on your

85% 255 1 AMAP AMAP, bump your training max up
5 pounds Curls/pullups/pulldowns of
15RM 2 12-15
your choice
Hammer Curl Heavier 3 10

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

85% 255 3 3 8RM 1 8

90% 270 2 1 8RM 5 5-6

If you get more than 3 reps on your

90% 270 1 AMAP AMAP, bump your training max up
5 pounds Curls/pullups/pulldowns of
15RM 2 12-15
your choice
Hammer Curl Heavier 3 8

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP

70% 210 5 3 New 1RM 1 1

Curls/pullups/pulldowns of
Hammer Curl W1 Weight 3 8 15RM 3 12-15
your choice

0000005
 MAX Rounding

Bench 2x Int 300 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

80% 240 4 5 12RM 1 12

85% 255 2 3 12RM 3 8-10

Triceps extensions of your

4 8 Curls of your choice 30RM 2 AMAP
choice
Circuit with blood flow restriction.

DB press 4 8 DB rolling triceps extensions 30RM 2 AMAP Pick weights you can get at least 20-30
reps with for your first set. Take the
wraps off between sets.
Curls/pullups/pulldowns of
4 10 DB fly 30RM 2 AMAP
your choice

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

80% 240 2 5 10RM 1 10

85% 255 4 3 10RM 4 6-8

Triceps extensions of your

Heavier 3 8 Curls of your choice 30RM 3 AMAP
choice
Circuit with blood flow restriction.

DB press Heavier 3 8 DB rolling triceps extensions 30RM 3 AMAP Pick weights you can get at least 20-30
reps with for your first set. Take the
wraps off between sets.
Curls/pullups/pulldowns of
Heavier 3 10 DB fly 30RM 3 AMAP
your choice

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

85% 255 3 3 8RM 1 8

90% 270 3 1 8RM 5 5-6

Triceps extensions of your

Heavier 3 6 Curls of your choice 30RM 4 AMAP
choice
Circuit with blood flow restriction.

DB press Heavier 3 6 DB rolling triceps extensions 30RM 4 AMAP Pick weights you can get at least 20-30
reps with for your first set. Take the
wraps off between sets.
Curls/pullups/pulldowns
Heavier 3 8 DB fly 30RM 4 AMAP
of your choice

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench WARM UP

70% 210 5 3 New 1RM 1 1

Triceps extensions of your

W1 Weight 3 6 Curls of your choice 20RM 3 AMAP
choice
Circuit WITHOUT blood flow
restriction.
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM 3 AMAP Pick weights you can get at least 15-20
reps with for your first set.
Curls/pullups/pulldowns
W1 Weight 3 8 DB fly 20RM 3 AMAP
of your choice

0000006
 MAX Rounding

Bench 2x Adv 300 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

80% 240 4 5 12RM 1 12

85% 255 2 3 12RM 3 8-10

10RM 1 10 Bodyweight pushups 2 AMAP

Weighted dips
10RM 3 8 DB curl 30RM 2 AMAP
Circuit with blood flow restriction.
Triceps extensions of your
4 8 DB rolling triceps extensions 30RM 2 AMAP Pick weights you can get at least 20-30
choice
reps with for your first set. Take the
wraps off between sets.
DB press 4 8 DB fly 30RM 2 AMAP

Curls/pullups/pulldowns of
4 10
your choice

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

80% 240 2 5 10RM 1 10

85% 255 4 3 10RM 4 6-8

8RM 1 8 Bodyweight pushups 3 AMAP

Weighted dips
8RM 3 6 DB curl 30RM 3 AMAP
Circuit with blood flow restriction.

Triceps extensions of your Pick weights you can get at least 20-30
Heavier 3 8 DB rolling triceps extensions 30RM 3 AMAP reps with for your first set. Take the
choice
wraps off between sets.
DB press Heavier 3 8 DB fly 30RM 3 AMAP

Curls/pullups/pulldowns of
Heavier 3 10
your choice

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Close Grip Bench WARM UP

85% 255 3 3 8RM 1 8

90% 270 3 1 8RM 5 5-6

Bodyweight pushups 4 AMAP

6RM 1 6 Curls of your choice 30RM 4 AMAP

Circuit with blood flow restriction.
Weighted dips
6RM 3 4-5 DB rolling triceps extensions 30RM 4 AMAP Pick weights you can get at least 20-30
reps with for your first set. Take the
wraps off between sets.
Triceps extensions of your
Heavier 3 6 DB fly 30RM 4 AMAP
choice

DB press Heavier 3 6

Curls/pullups/pulldowns of
Heavier 3 8
your choice

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench WARM UP

70% 210 5 3 New 1RM 1 1

Weighted dips 6RM 3 3 Bodyweight pushups 1 AMAP

Triceps extensions of your

W1 Weight 3 6 DB curl 20RM 3 AMAP
choice
Circuit WITHOUT blood flow
restriction.
DB press W1 Weight 3 6 DB rolling triceps extensions 20RM 3 AMAP
Pick weights you can get at least 15-20
reps with for your first set. Take the
wraps off between sets.
Curls/pullups/pulldowns of
W1 Weight 3 8 DB fly 20RM 3 AMAP
your choice

0000007
 MAX Rounding

Bench 3x Beg 300 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

70% 210 2 8 75% 225 2 6 80% 240 2 4

70% 210 1 AMAP 75% 225 1 AMAP 80% 240 1 AMAP

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

If you got 8 or fewer reps on your AMAP

If you got 6 or fewer reps on your AMAP If you got 4 or fewer reps on your AMAP
set, then stick with the same weight from
set, then stick with the same weight from set, then stick with the same weight from
the prior week.
the prior week. the prior week.
If you got 9 or 10 reps, increase by 5
2 8 If you got 7 or 8 reps, increase by 5 2 6 If you got 5 or 6 reps, increase by 5 2 4
pounds.
pounds. pounds.
If you got 11 or 12 reps, increase by 10
If you got 9 or 10 reps, increase by 10 If you got 7 or 8 reps, increase by 10
pounds.
pounds. pounds.
If you got more than 12 reps, increase by
If you got more than 10 reps, increase by If you got more than 8 reps, increase by
15 pounds.
15 pounds. 15 pounds.

1 AMAP 1 AMAP 1 AMAP

0000008
 MAX Rounding

Bench 3x Int Medium 300 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments W1 Max 300

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP If you get less than 8 reps, keep the
same max for next week.
9-11; increase max by 5 pounds
75% 225 5 5 50% 150 1 8 80% 240 1 AMAP 12+; increase max by 10 pounds

Curls/pullups/pulldowns of
Curls 4 10-12 60% 180 1 6 3 8
your choice

70% 210 2 4

80% 240 2 3

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments W2 Max 305

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP If you get less than 8 reps, keep the
same max for next week.
9-11; increase max by 5 pounds
80% 242.5 4 3 50% 152.5 1 8 80% 242.5 1 AMAP 12+; increase max by 10 pounds

Curls/pullups/pulldowns of
75% 227.5 3 6 60% 182.5 2 6 4 8
your choice

Curls 4 10-12 70% 212.5 2 5

75% 227.5 2 4

80% 242.5 3 3

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments W3 Max 310

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP If you get less than 8 reps, keep the
same max for next week.
9-11; increase max by 5 pounds
85% 262.5 4 3 50% 155 1 8 80% 247.5 1 AMAP 12+; increase max by 10 pounds

Curls/pullups/pulldowns of
75% 232.5 3 8 60% 185 2 6 5 8
your choice

Curls 4 10-12 70% 215 2 5

80% 247.5 2 3

90% 277.5 3 1

Week 4 Week 4 | Day 1 Week 4 | Day 2 Week 4 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments W4 Max 315

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

If you get 5-6, bump your max up 5

80% 250 3 2 50% 157.5 1 5 85% 267.5 1 AMAP pounds. If you get 7+, bump your
max up 10 pounds

75% 235 3 5 60% 187.5 1 4 Or, work up to a new 1RM 1RM 1 AMAP

Curls/pullups/pulldowns of
Curls 4 10-12 70% 220 1 3 2 8
your choice

75% 235 2 3

80% 250 2 2

0000009
 MAX Rounding

Bench 3x Int High 300 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

75% 225 5 5 50% 150 1 8 80% 240 2 3

Triceps extensions of your

Close Grip Bench (based on 1rm bench press) 60% 180 1 6 3 8
choice
DB press, flyes, dips, or pec
60% 180 2 8 70% 210 1 4 3 12
dec
Curls/pullups/pulldowns of
60% 180 1 AMAP 80% 240 1 3 3 8
your choice

Curls 4 10-12 85% 255 2 1

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

80% 240 4 3 50% 150 1 8 80% 240 3 4

Triceps extensions of your

75% 225 3 6 60% 180 1 6 4 8
choice
DB press, flyes, dips, or pec
Close Grip Bench (based on 1rm bench press) 70% 210 1 5 4 12
dec
Curls/pullups/pulldowns of
65% 195 2 6 75% 225 1 4 4 8
your choice

65% 195 1 AMAP 80% 240 1 3

Curls 4 10-12 85% 255 2 2

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

85% 255 4 3 50% 150 1 8 80% 240 5 4

Triceps extensions of your

70% 210 3 8 60% 180 1 6 5 8
choice
DB press, flyes, dips, or pec
Close Grip Bench (based on 1rm bench press) 70% 210 1 5 5 12
dec
Curls/pullups/pulldowns of
70% 210 2 4 75% 225 1 4 4 8
your choice

70% 210 1 AMAP 80% 240 1 3

Curls 4 10-12 85% 255 2 2

90% 270 2 1

Week 4 Week 4 | Day 1 Week 4 | Day 2 Week 4 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

AMAP - if you get 5-6, bump your

max up 5 pounds.
80% 240 3 2 50% 150 1 5 85% 255 1 AMAP
If you get 7+, bump your max up
10 pounds.

Triceps extensions of your

70% 210 3 5 60% 180 1 4 2 8
choice
DB press, flyes, dips, or pec
Close Grip Bench (based on 1rm bench press) 70% 210 1 3 2 12
dec
Curls/pullups/pulldowns of
75% 225 3 3 75% 225 2 3 2 8
your choice

Curls 4 10-12 80% 240 2 2

00000010
 MAX Rounding

Bench 3x Adv 300 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

75% 225 5 5 50% 150 1 8 80% 240 2 3

Triceps extensions of your

Close Grip Bench (based on 1rm bench press) 60% 180 1 6 3 8
choice
DB press, flyes, dips, or pec
60% 180 2 8 70% 210 1 4 3 12
dec
Curls/pullups/pulldowns of
60% 180 1 AMAP 80% 240 1 3 3 8
your choice

Curls 4 10-12 85% 255 2 1

80% 240 1 4

70% 210 1 6

60% 180 1 8

50% 150 1 10

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

80% 240 4 3 50% 150 1 8 80% 240 3 4

Triceps extensions of your

75% 225 3 6 60% 180 1 6 4 8
choice
DB press, flyes, dips, or pec
Close Grip Bench (based on 1rm bench press) 70% 210 1 5 4 12
dec
Curls/pullups/pulldowns of
65% 195 2 6 75% 225 1 4 4 8
your choice

65% 195 1 AMAP 80% 240 1 3

Curls 4 10-12 85% 255 2 2

80% 240 1 4

70% 210 1 7

60% 180 1 10

50% 150 1 12

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

85% 255 4 3 50% 150 1 8 80% 240 5 4

Triceps extensions of your

70% 210 3 8 60% 180 1 6 5 8
choice
DB press, flyes, dips, or pec
Close Grip Bench (based on 1rm bench press) 70% 210 1 5 5 12
dec
Curls/pullups/pulldowns of
70% 210 2 4 75% 225 1 4 5 8
your choice

70% 210 1 AMAP 80% 240 1 3

Curls 4 10-12 85% 255 2 2

90% 270 2 1

Week 4 Week 4 | Day 1 Week 4 | Day 2 Week 4 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Bench Press WARM UP Bench Press WARM UP Bench Press WARM UP

80% 240 3 2 50% 150 1 5 AMAP - if you get 5-6, bump your
max up 5 pounds.
85% 255 1 AMAP
If you get 7+, bump your max up
70% 210 3 5 60% 180 1 4 10 pounds.

Triceps extensions of your

Close Grip Bench (based on 1rm bench press) 70% 210 1 3 2 8
choice
DB press, flyes, dips, or pec
75% 225 3 3 75% 225 2 3 2 12
dec
Curls/pullups/pulldowns of
Curls 4 10-12 80% 240 2 2 2 8
your choice

70% 210 1 4

60% 180 1 6

50% 150 1 8

00000011
Squat 1x Beg

Week 1 Week 1 | Day 1 Rounding 2.5

Exercise Weight Sets Reps Comments W1 MAX 400

Squat WARM UP

If you get 10 or less, keep your max the same next

week.
75% 300 1 AMAP
If you get 11-12, bump your max up 5 pounds for
next week. If you get 13+, bump your max up 10
pounds for next week.

Subtract 2 reps from AMAP set (so if you did 11,

75% 300 3 AMAP -2 you're doing sets of 9), and do 3 more sets with the
same weight.

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments W2 MAX 405

Squat WARM UP

If you get 8 or less, keep your max the same next

week.
80% 320 1 AMAP
If you get 9-10, bump your max up 5 pounds for
next week. If you get 11+, bump your max up 10
pounds for next week

Subtract 2 reps from AMAP set (so if you did 8,

80% 320 3 AMAP -2 you're doing sets of 6), and do 3 more sets with the
same weight.

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments W3 MAX 410

Squat WARM UP

If you get 5 or less, keep your max the same next

week.
85% 340 1 AMAP
If you get 6-7, bump your max up 5 pounds for
next week. If you get 8+, bump your max up 10
pounds for next week

Subtract 2 reps from AMAP set (so if you did 6,

85% 340 3 AMAP -2 you're doing sets of 4), and do 3 more sets with the
same weight.

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments W4 MAX 415

Bench Press WARM UP

New 1RM 1 1

70% 280 3 10

00000012
Squat 1x Int

Week 1 Week 1 | Day 1 Rounding 2.5

Exercise Weight Sets Reps Comments W1 MAX 400

Squat WARM UP

75% 300 1 AMAP Shoot for 10+

Subtract 2 reps from AMAP set (so if you did 11,

75% 300 5 AMAP -2 you're doing sets of 9), and do 5 more sets with the
same weight.

Quad-dominant accessory of your

choice (leg press, weighted step up, 2 10-12
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 2 10-12

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Squat WARM UP

If you get 5 or less, keep your max the same next

week.
85% 340 1 AMAP
If you get 6-7, bump your max up 5 pounds for
next week. If you get 8+, bump your max up 10
pounds for next week.

Subtract 2 reps from AMAP set (so if you did 6,

85% 340 5 AMAP -2 you're doing sets of 4), and do 5 more sets with the
same weight.

Quad-dominant accessory of your

choice (leg press, weighted step up, 3 10-12
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 3 10-12

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments W3 MAX 405

Squat WARM UP

80% 322.5 1 AMAP Shoot for 8+

Subtract 2 reps from AMAP set (so if you did 8,

80% 322.5 5 AMAP -2 you're doing sets of 6), and do 5 more sets with the
same weight.

Quad-dominant accessory of your

choice (leg press, weighted step up, 4 10-12
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 4 10-12

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

New 1RM 1 1

70% 282.5 3 10

Quad-dominant accessory of your

choice (leg press, weighted step up, 1 15-20
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 4 15-20

00000013
Squat 1x Adv

Week 1 Week 1 | Day 1 Rounding 2.5

Exercise Weight Sets Reps Comments W1 MAX 400

Squat WARM UP

75% 300 1 AMAP Shoot for 10+

Subtract 2 reps from AMAP set (so if you did 11,

you're doing sets of 9).
75% 300 5 AMAP -2
Rest 2 minutes between sets if you squat less than
400, and 3 minutes if you squat more than 400. Do
sets until you can't hit the target number of reps.

Quad-dominant accessory of your

choice (leg press, weighted step up, 3 10-12
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 3 10-12

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Squat WARM UP

80% 320 1 AMAP Shoot for 8+

Subtract 2 reps from AMAP set (so if you did 8,

you're doing sets of 6).
80% 320 5 AMAP -2
Rest 2 minutes between sets if you squat less than
400, and 3 minutes if you squat more than 400. Do
sets until you can't hit the target number of reps.

Quad-dominant accessory of your

choice (leg press, weighted step up, 4 10-12
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 4 10-12

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments

Squat WARM UP

85% 340 1 AMAP Shoot for 5+

Subtract 2 reps from AMAP set (so if you did 6,

you're doing sets of 4).
85% 340 5 AMAP -2
Rest 2 minutes between sets if you squat less than
400, and 3 minutes if you squat more than 400. Do
sets until you can't hit the target number of reps.

Quad-dominant accessory of your

choice (leg press, weighted step up, 5 10-12
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 5 10-12

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Bench Press WARM UP

New 1RM 1 1

70% 280 3 10

Quad-dominant accessory of your

choice (leg press, weighted step up, 2 15-20
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 2 15-20

00000014
 MAX Rounding

Squat 2x Beg 400 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Squat WARM UP

75% 300 6 6 8RM 1 8

8RM 3 5-6

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Squat WARM UP

80% 320 5 5 5RM 1 5

5RM 3 3-4

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Squat WARM UP

85% 340 3 1 3RM 1 3

3RM 3 1-2

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Squat WARM UP

70% 280 3 3 1RM 1 1

00000015
 MAX Rounding

Squat 2x Int 400 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front Squat WARM UP

80% 320 5 5 8RM 1 8

8RM 3 5-6

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front Squat WARM UP

85% 340 4 3 5RM 1 5

5RM 3 3-4

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front Squat WARM UP

90% 360 3 1 3RM 1 3

3RM 3 1-2

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front Squat WARM UP

New Max 1RM 1 1 New Max 1RM 1 1

00000016
 MAX Rounding

Squat 2x Adv 400 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front squat WARM UP

80% 320 5 5 8RM 1 8

Quad-dominant accessory of your

choice (leg press, weighted step up, 3 10-12 8RM 3 5-6
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 3 10-12 Wide stance, paused squat WARM UP

10RM 1 10

10RM 3 7-8

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front squat WARM UP

85% 340 4 3 5RM 1 5

Quad-dominant accessory of your

choice (leg press, weighted step up, 4 10-12 5RM 3 3-4
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 4 10-12 Wide stance, paused squat WARM UP

8RM 1 8

8RM 3 5-6

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front squat WARM UP

90% 360 3 1 3RM 1 5

Quad-dominant accessory of your

choice (leg press, weighted step up, 5 10-12 3RM 3 1-2
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 5 10-12 Wide stance, paused squat WARM UP

5RM 1 5

5RM 3 3-4

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Front squat WARM UP

New Max 1RM 1 1 New Max 1RM 1 1

Quad-dominant accessory of your

choice (leg press, weighted step up, 2 15-20 Wide stance, paused squat WARM UP
weighted lunge, hack squat, etc.)

Hip thrust or glute bridge 2 15-20 10RM 4 5

00000017
 MAX Rounding

Squat 3x Beg 400 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Squat WARM UP Squat WARM UP

70% 280 2 8 75% 300 2 6 80% 320 2 4

70% 280 1 AMAP 75% 300 1 AMAP 80% 320 1 AMAP

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Squat WARM UP Squat WARM UP Squat WARM UP

If you got 8 or fewer reps on your AMAP If you got 6 or fewer reps on your AMAP If you got 4 or fewer reps on your AMAP
set, then stick with the same weight from 2 8 set, then stick with the same weight from 2 6 set, then stick with the same weight from 2 4
the prior week. the prior week. the prior week.

If you got 9 or 10 reps, increase by 5 If you got 7 or 8 reps, increase by 5 If you got 5 or 6 reps, increase by 5
pounds. pounds. pounds.

If you got 11 or 12 reps, increase by 10 If you got 9 or 10 reps, increase by 10 If you got 7 or 8 reps, increase by 10
pounds. pounds. pounds.
1 AMAP 1 AMAP 1 AMAP
If you got more than 12 reps, increase by If you got more than 10 reps, increase by If you got more than 8 reps, increase by
15 pounds. 15 pounds. 15 pounds.

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 MAX Rounding

Squat 3x IntAdv 400 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Paused, beltless Olympic

Low Bar Squat WARM UP Front Squat WARM UP WARM UP
Squat
Work up to a heavy set of 6
10RM 1 10 1 6 50% 200 6 5 *Based on low bar, belted max
at RPE 8
Do sets of 6 until it reaches
10RM 3 7-8 6
RPE 9

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Paused, beltless Olympic
Low Bar Squat WARM UP Front Squat WARM UP WARM UP
Squat

8RM 1 8 Work up to a heavy set of 4 1 4 55% 220 6 4 *Based on low bar, belted max
at RPE 8
Do sets of 4 until it reaches
3 5-6 4
8RM RPE 9

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Paused, beltless Olympic
Low Bar Squat WARM UP Front Squat WARM UP WARM UP
Squat
Work up to a heavy set of 2
5RM 1 5 1 2 60% 240 6 3 *Based on low bar, belted max
at RPE 8
Do sets of 2 until it reaches
5RM 3 3 2
RPE 9

Week 4 Week 4 | Day 1 Week 4 | Day 2 Week 4 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Paused, beltless Olympic
Low Bar Squat WARM UP Front Squat WARM UP WARM UP
Squat

Plug your 3RM into a rep max

3RM 1 3 calculator, and adjust your max 75% of last week's 2rm 4 3 65% 260 6 2 *Based on low bar, belted max
accordingly for the next month

00000019
DL 1x Beg

Week 1 Week 1 | Day 1 Rounding 2.5

Exercise Weight Sets Reps Comments MAX 400

Deadlift (primary stance) WARM UP

1 10
Heavy set of 10 with no technical
breakdown (add weight slowly
working up. Accumulating some
fatigue and hitting a lower number is
okay) Same
3 5
weight

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

1 8
Heavy set of 8 with no technical
breakdown (add weight slowly
working up. Accumulating some
fatigue and hitting a lower number is
okay) Same
3 4
weight

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

1 5
Heavy set of 5 with no technical
breakdown (add weight slowly
working up. Accumulating some
fatigue and hitting a lower number is
okay) Same
3 2
weight

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

1 3
Heavy set of 3 with no technical
breakdown (add weight slowly After week 4, start back over, and
working up. Accumulating some try to increase weight for each
fatigue and hitting a lower number is week, maintaining good form.
okay) Same
3 1
weight

00000020
DL 1x Int

Week 1 Week 1 | Day 1 Rounding 2.5

Exercise Weight Sets Reps Comments MAX 180

Deadlift (primary stance) WARM UP

80% 142.5 4 5

60% 107.5 6 3 EMOM

Barbell or dumbbell rows 3 10

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

90% 160 2 1

85% 152.5 3 3

65% 115 6 3 EMOM

Barbell or dumbbell rows 4 10

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

70% 125 6 3 EMOM

Barbell or dumbbell rows 3 8

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

New 1RM 1 1

00000021
DL 1x Adv

Week 1 Week 1 | Day 1 Rounding 2.5

Exercise Weight Sets Reps Comments MAX 180

Deadlift (primary stance) WARM UP

80% 142.5 4 5

60% 107.5 6 3 EMOM

Deadlift (opposite stance) 3 8 Last set should be an 8-9RPE

Row 3 10

Shrug 3 10

Hip Thrust 3 10

Week 2 Week 2 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

90% 160 2 1

85% 152.5 3 3

65% 115 6 3 EMOM

Deadlift (opposite stance) 3 6 Last set should be an 8-9RPE

Row 4 10

Shrug 4 10

Hip Thrust 4 10

Week 3 Week 3 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

70% 125 6 3 EMOM

Deadlift (opposite stance) 3 4 Last set should be an 8-9RPE

Row 3 8

Shrug 3 8

Hip Thrust 3 8

Week 4 Week 4 | Day 1

Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP

New 1RM 1 1

00000022
 MAX Rounding

DL 2x Beg 180 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

Work up to a heavy, but not max You should have 2-3 solid reps in
1 5 2 6
effort, set of 5 the tank at the end of each set
Same
2 3
Weight

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

1 5 5-10 pounds heavier than last week 3 6

Same weight as week 1 for the first
set, adding 5-10 pounds for each
Same additional set if the preceding set left
3 3 you with more than 2 solid reps in
Weight
the tank

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

1 5 5-10 pounds heavier than last week 5 5

Same weight as week 1 for the first
set, adding 5-10 pounds for each
Same additional set if the preceding set left
4 3 you with more than 2 solid reps in
Weight
the tank

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

30% lighter than your top set of 5 New 1RM with no form
4 3 1 1
from last week deviations

00000023
 MAX Rounding

DL 2x Int 180 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

75% 135 8 3 3 6 First set should be an 8 RPE

RDL 3 8

Barbell or dumbbell row 4 8

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

80% 142.5 6 3 4 6 Same weight as week 1

RDL 4 8

Barbell or dumbbell row 4 10

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

85% 152.5 4 3 5 6 Same weight as week 1

RDL 5 8

Barbell or dumbbell row 4 12

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

New 1RM with no form

65% 115 4 3 1 1
deviations

RDL 2 8

Barbell or dumbbell row 2 8

00000024
 MAX Rounding

DL 2x Adv 180 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

75% 135 8 3 8 RPE 2 6

Rack pull (bar starts 3-5

RDL 3 8 WARM UP
inches off the ground)

Barbell or dumbbell row 4 8 85% 152.5 5 5

Week 2 Week 2 | Day 1 Week 2 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

80% 142.5 6 3 3 6 Same weight as week 1

Rack pull (bar starts 3-5

RDL 4 8 WARM UP
inches off the ground)

Barbell or dumbbell row 4 10 90% 160 4 3

Week 3 Week 3 | Day 1 Week 3 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

85% 152.5 4 3 5 5 Same weight as week 1

Rack pull (bar starts 3-5

RDL 5 8 WARM UP
inches off the ground)

Barbell or dumbbell row 4 12 95% 170 3 2

Week 4 Week 4 | Day 1 Week 4 | Day 2

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (opposite stance) WARM UP

New 1RM with no form

65% 115 4 3 1 1
deviations

RDL 2 8

Barbell or dumbbell row 2 8

00000025
 MAX Rounding

DL 3x Beg 180 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (primary stance) WARM UP Deadlift (primary stance) WARM UP

60% 107.5 15 1 70% 125 10 1 80% 142.5 5 1

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (primary stance) WARM UP Deadlift (primary stance) WARM UP

65% 115 15 1 75% 135 10 1 85% 152.5 5 1

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance) WARM UP Deadlift (primary stance) WARM UP Deadlift (primary stance) WARM UP

55% 97.5 15 1 65% 115 10 1 90% 160 1 1

95% 170 1 1
STOP AS SOON AS
Keep working up to a max New 1RM 1 1 THERE'S ANY FORM
DEVIATION

00000026
 MAX Rounding

DL 3x Low Vol 180 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance,

Deadlift (primary stance) WARM UP WARM UP Barbell or dumbbell row 3 8
beltless)

80% 142.5 4 4 60% 107.5 10 1 EMOM Hip Thrusts or Glute Bridges 3 10

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Deadlift (primary stance,
Deadlift (primary stance) WARM UP WARM UP Barbell or dumbbell row 4 8
beltless)

85% 152.5 3 3 60% 107.5 15 1 EMOM Hip Thrusts or Glute Bridges 4 10

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Deadlift (primary stance,
Deadlift (primary stance) WARM UP WARM UP Barbell or dumbbell row 4 10
beltless)

90% 160 2 1 60% 107.5 10 1 EMOM Hip Thrusts or Glute Bridges 4 12

Week 4 Week 4 | Day 1 Week 4 | Day 2 Week 4 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance,

Deadlift (primary stance) WARM UP WARM UP Barbell or dumbbell row 5 10
beltless)

EMOM
New 1RM 1 1 60% 107.5 20 1 If you're unused to training Hip Thrusts or Glute Bridges 5 12
beltless, 50-55% may be
more appropriate

00000027
 MAX Rounding

DL 3x Med Vol 180 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance,

Deadlift (primary stance) WARM UP WARM UP Deadlift (opposite stance) 2 6
beltless)

80% 142.5 5 4 60% 107.5 15 1 EMOM Barbell or dumbbell row 3 8

Hip Thrusts or Glute Bridges 3 10

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Deadlift (primary stance,
Deadlift (primary stance) WARM UP WARM UP Deadlift (opposite stance) 3 6
beltless)

85% 152.5 4 3 60% 107.5 20 1 EMOM Barbell or dumbbell row 4 8

4 10
Hip Thrusts or Glute Bridges

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Deadlift (primary stance,
Deadlift (primary stance) WARM UP WARM UP Barbell or dumbbell row 4 10
beltless)

90% 160 3 1 60% 107.5 10 1 EMOM Hip Thrusts or Glute Bridges 4 12

Week 4 Week 4 | Day 1 Week 4 | Day 2 Week 4 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance,

Deadlift (primary stance) WARM UP WARM UP Deadlift (opposite stance) 4 6
beltless)

EMOM
New 1RM 1 1 60% 107.5 25 1 Barbell or dumbbell row 5 10
If you're unused to training
beltless, 50-55% may be
more appropriate

Hip Thrusts or Glute Bridges 5 12

00000028
 MAX Rounding

DL 3x Med Vol 180 2.5

Week 1 Week 1 | Day 1 Week 1 | Day 2 Week 1 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance,

Deadlift (primary stance) WARM UP WARM UP Deadlift (opposite stance) 3 6
beltless)

80% 142.5 6 4 60% 107.5 20 1 EMOM Barbell or dumbbell row 3 8

Hip Thrusts or Glute Bridges 3 10

Week 2 Week 2 | Day 1 Week 2 | Day 2 Week 2 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Deadlift (primary stance,
Deadlift (primary stance) WARM UP WARM UP Deadlift (opposite stance) 4 6
beltless)

85% 152.5 5 3 60% 107.5 25 1 EMOM Barbell or dumbbell row 4 8

4 10
Hip Thrusts or Glute Bridges

Week 3 Week 3 | Day 1 Week 3 | Day 2 Week 3 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments
Deadlift (primary stance,
Deadlift (primary stance) WARM UP WARM UP Deadlift (opposite stance) 4 10
beltless)

90% 160 4 1 60% 107.5 15 1 EMOM Barbell or dumbbell row 4 12

Week 4 Week 4 | Day 1 Week 4 | Day 2 Week 4 | Day 3

Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments Exercise Weight Sets Reps Comments

Deadlift (primary stance,

Deadlift (primary stance) WARM UP WARM UP Deadlift (opposite stance) 5 6
beltless)

EMOM
New 1RM 1 1 60% 107.5 30 1 Barbell or dumbbell row 5 10
If you're unused to training
beltless, 50-55% may be
more appropriate

Hip Thrusts or Glute Bridges 5 12

00000029