Enter your maxes here:

Squat
100
Bench
90
Deadlift
180

Volume Calculations
Number of lifts

1
2
3
4
5
6
7
8
9
10
11
12
13
14
Total

Squat
88
88
74
105
77
90
74
93
109
83
60
77
41
29
1088

Bench
155
132
141
151
147
143
116
158
120
110
76
84
53
38
1624

Dead
50
18
59
52
48
30
70
57
63
26
14
41
27
27
582

Tonnage

293
238
274
308
272
263
260
308
292
219
150
202
121
94
3079

Squat
4636
4924
4875
6782
5434
6068
4875
6380
7400
5800
4065
5395
2790
1945
71369

Bench
9153
8154
8793
9266
9077
8847
7281
10013
7857
6971
4784
5387
3231
2246
101057

Average Intensity
Dead
5040
2016
7542
6678
5868
3996
8424
6813
8064
3330
1832
5058
3510
3290
71462

18829
15094
21210
22726
20379
18911
20580
23206
23321
16101
10681
15840
9531
7481
243887

Squat
52.7%
56.0%
65.9%
64.6%
70.6%
67.4%
65.9%
68.6%
67.9%
69.9%
67.8%
70.1%
68.0%
67.1%
65.6%

Bench
65.6%
68.6%
69.3%
68.2%
68.6%
68.7%
69.7%
70.4%
72.8%
70.4%
69.9%
71.3%
67.7%
65.7%
69.1%

Dead
56.0%
62.2%
71.0%
71.3%
67.9%
74.0%
66.9%
66.4%
71.1%
71.2%
72.7%
68.5%
72.2%
67.7%
68.2%

week 1
1 day (Mon 26 August)
1 Bench press

2 Squat

3 Bench press

%
50%
60%
70%
75%
40%
50%
60%
50%
60%
70%

reps
5
4
3
3
6
6
6
5
4
4
8
5
8

sets
1
1
2
5
1
1
4
1
1
4
5
5
5

%
50%
60%
50%
60%
70%
75%
80%
75%
70%
60%
50%

reps
10
10
5
5
4
3
2
3
4
5
5
3
6
8
5
3
2
10

sets
2
3
1
1
2
2
2
2
1
1
1
6
5
5
3
3
3
3

reps
5
4
3
2
4
4
3
10
5
4
3
8
5
10

sets
1
1
2
5
1
2
5
5
1
2
3
5
5
5

SQ
88
4636
52.7%

BP
155
9153
65.6%

4 Dumbbell fly
5 Chins
6 Abs
3 day (Wed 28 August)
1 Deadlift
2 Bench press

3
4
5
6

Pin press
Dip
Tricep pushdowns
Front squat
(sets performed as waves)

30%
40%
45%

7 Abs
5 day (Fri 30 August)
1 Bench press

Close-Grip Bench

2 Dumbbell fly
3 Squat

4 Rows
5 Hip thrusts
6 Abs

Number of lifts
Tonnage
Average intensity

%
50%
60%
70%
80%
50%
60%
65%
50%
60%
70%

week 2
1 day (Mon 2 Sept)
1 Bench press

2 Squat

3 Bench press

%
50%
60%
70%
80%
40%
50%
60%
55%
65%
75%

reps
5
4
3
2
6
6
6
5
4
3
8
10
10

sets
1
1
2
5
1
1
4
1
1
5
5
5
5

weight
45
54
63
72
40
50
60
50
59
68

%
50%
60%
70%
50%
60%
70%
75%
80%
85%
80%
75%
65%
55%

reps
5
4
3
6
5
4
3
2
1
2
3
5
7
3
8

sets
1
1
3
1
1
2
2
2
2
2
2
1
1
5
5

weight
90
108
126
45
54
63
68
72
77
72
68
59
50

4 Dumbbell fly
5 Chins
6 Abs
3 day (Wed 4 Sept)
1 Deadlift

2 Bench press

3 Pin press
4 Tricep pushdowns

5 Front squat
(Sets performed as waves)

40%
50%
55%

5
3
2
10

3
3
3
3

36
50
55

%
50%
60%
70%
80%
35%
45%
50%
60%
70%

reps
5
4
3
3
8
6
5
4
3
8
6
10
10

sets
1
1
2
5
2
4
1
2
3
5
5
5
4

weight
45
54
63
72
32
41
50
60
70

SQ
88
4924
56.0%

BP
132
8154
68.6%

DL
18
2016
62.2%

6 Abs
5 day (Fri 6 Sept)
1 Bench press

Wide-Grip Bench
2 Squat

3
4
5
6

Rows
Dips
Hip thrusts
Abs

Number of lifts
Tonnage
Average intensity

week 3
1 day (Mon 9 Sept)
1 Bench press

2 Squat

3 Bench press

%
55%
65%
75%
85%
50%
60%
70%
50%
60%
70%
80%

reps
5
4
3
2
5
5
5
5
4
3
3
10
10
10

sets
1
1
2
4
1
2
5
1
1
2
4
5
5
4

weight
50
59
68
77
50
60
70
45
54
63
72

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
50%

reps
3
3
3
3
6
5
4
3
2
1
2
3
4
6
8
3
4
4
4
3
8

sets
1
2
2
4
1
1
1
2
2
2
2
1
1
1
1
5
1
2
2
4
5

weight
90
108
126
135
45
54
63
68
72
77
72
68
63
54
45

4 Dumbbell fly
5 Triceps
6 Abs
3 day (Wed 11 Sept)
1 Deadlifts - pause off floor

2 Bench press

3 Pin press
4 Block pulls

5 Chins

55%
65%
75%
85%

99
117
135
153

6 Lunge
7 Abs
5 day (Fri 13 Sept)
1 Bench press

2 Squat

3
4
5
6

Flies
Pushups
Hip thrusts
Abs

Number of lifts
Tonnage
Average intensity

%
50%
60%
70%
80%
50%
60%
70%
75%

5
10

5
3

reps
5
4
3
3
5
4
3
3
8
8
5
10

sets
1
1
2
8
1
2
2
5
5
5
5
4

weight
45
54
63
72
50
60
70
75

SQ
74
4875
65.9%

BP
141
8793
69.3%

DL
59
7542
71.0%

week 4
1 day (Mon 16 Sept)
1 Bench press

2 Squat

3 Bench press

2 Front squat

4
5
6
7

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%
45%
55%
60%

reps
5
4
3
3
5
4
3
2
5
5
5
3
3
2
10
10
5
10

sets
1
1
2
5
1
1
2
5
1
1
4
2
2
4
5
5
5
4

weight
45
54
63
72
50
60
70
80
45
54
63
45
55
60

%
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
50%

reps
3
3
3
2
6
5
4
3
2
1
2
3
4
6
8
3
4
4
4
4
8

sets
1
1
2
4
1
1
1
2
2
2
2
1
1
1
1
5
1
1
2
4
5

weight
90
108
126
135
45
54
63
68
72
77
72
68
63
54
45

Chins
Flies
GMs
Abs

3 day (Wed 18 Sept)

1 Deadlifts - pause off floor

2 Bench press

3 Pin press
4 Block pulls

5 Rows

55%
65%
75%
80%

99
117
135
144

6 Lunge
7 Abs
5 day (Fri 20 Sept)
1 Squat

2 Bench press

3 Pause squat

4
5
6
7

Flies
Pushups
Hip thrusts
Abs

Number of lifts
Tonnage
Average intensity

%
50%
60%
70%
80%
50%
60%
70%
80%
40%
50%
60%

5
10

5
3

reps
5
4
3
2
5
4
3
3
5
5
4
8
8
5
10

sets
1
2
2
5
1
1
2
8
1
2
4
5
5
5
4

weight
50
60
70
80
45
54
63
72
40
50
60

SQ
105
6782
64.6%

BP
151
9266
68.2%

DL
52
6678
71.3%

week 5
1 day (Mon 23 Sept)
1 Bench press

2 Squat

3 Bench press

4 Pause squat

5
6
7
8

%
55%
65%
75%
85%
55%
65%
75%
85%
50%
60%
70%
80%
40%
50%
60%
70%

reps
5
4
3
2
5
4
3
2
5
4
3
2
3
3
3
3
8
8
5
10

sets
1
1
2
4
1
1
2
4
1
1
1
4
1
1
1
4
5
4
5
4

weight
50
59
68
77
55
65
75
85
45
54
63
72
40
50
60
70

%
50%
60%
65%
50%
60%
70%
80%
85%
90%
85%
80%
75%
70%
60%
50%

reps
3
3
3
5
5
4
3
2
1
2
3
4
5
6
7
2
4
4
3
2
8

sets
2
2
4
1
1
2
2
2
2
2
2
1
1
1
1
5
1
2
2
3
4

weight
90
108
117
45
54
63
72
77
81
77
72
68
63
54
45

Chins
Flies
GMs
Abs

3 day (Wed 25 Sept)

1 Deficit deadlifts

2 Bench press

3 Pin press
4 Block pulls

5 Tricep pressdown

60%
70%
80%
90%

108
126
144
162

6 Lunge
7 Abs
5 day (Fri 27 Sept)
1 Squat

2 Bench press

Close grip bench

4
5
6
7

Flies
Rows
Hip thrusts
Abs

Number of lifts
Tonnage
Average intensity

%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

5
10

5
3

reps
5
4
3
3
5
4
3
2
4
3
2
8
8
5
10

sets
1
1
2
6
1
1
2
5
1
1
5
4
5
5
3

weight
50
60
70
80
45
54
63
72
45
54
63

SQ
77
5434
70.6%

BP
147
9077
68.6%

DL
48
5868
67.9%

week 6
1 day (Mon 30Sept)
1 Bench press

2 Squat

3 Bench press

4 Front squat

5
6
7
8

%
50%
60%
70%
80%
50%
60%
70%
80%
55%
65%
75%
40%
50%
60%

reps
5
4
3
3
5
4
3
3
5
5
4
5
4
3
8
8
5
10

sets
1
1
2
5
1
1
2
5
1
1
4
2
2
3
5
4
5
3

weight
45
54
63
72
50
60
70
80
50
59
68
40
50
60

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
50%

reps
3
3
3
3
2
2
6
5
5
4
3
2
3
4
5
6
7
2
8
10

sets
1
1
2
2
3
3
1
1
1
2
2
2
2
1
1
1
1
5
4
3

weight
90.0
108.0
126.0
144.0
153.0
144.0
45.0
54.0
63.0
67.5
72.0
76.5
72.0
67.5
63.0
54.0
45.0

%
50%
60%
70%
80%
50%
60%
70%
80%
40%
50%

reps
5
4
3
3
5
4
3
2
8
6
8

sets
1
1
2
6
1
1
2
5
2
4
5

weight
50
60
70
80
45
54
63
72
36
45

Chins
Flies
GMs
Abs

3 day (Wed 2 Oct)

1 Deadlift

2 Bench press

3 Pin press
4 Triceps pressdown
5 Abs
5 day (Fri 4 Oct)
1 Squat

2 Bench press

3 Wide grip bench

4 Rows

5 Dips
6 Hip thrusts
7 Abs

Number of lifts
Tonnage
Average intensity

6
5
10

5
5
3

SQ
90
6068
67.4%

BP
143
8847
68.7%

DL
30
3996
74.0%

week 7
1 day (Mon 7 Oct)
1 Bench press

2 Squat

3 Bench press

4
5
6
7

%
50%
60%
70%
80%
50%
60%
70%
55%
65%
75%

reps
5
4
3
2
5
5
5
5
4
3
8
8
5
10

sets
1
1
2
5
1
2
5
1
1
4
4
4
5
3

weight
45
54
63
72
50
60
70
50
59
68

%
50%
60%
70%
75%
50%
60%
70%
80%
90%
80%
50%
60%
70%
50%
60%
70%
80%

reps
5
5
4
3
5
4
3
2
1
2
4
3
2
5
5
4
3
8
5
10

sets
1
2
2
4
1
1
1
2
3
2
1
1
5
1
2
2
4
5
5
3

weight
90
108
126
135
45
54
63
72
81
72
45
54
63
90
108
126
144

%
55%
65%
75%
85%
50%
60%
70%
75%
50%
60%
70%
80%

reps
5
4
3
2
5
4
3
3
5
4
3
2
8
5
10

sets
1
1
2
5
1
2
2
5
1
1
1
5
4
5
3

weight
50
59
68
77
50
60
70
75
45
54
63
72

Tricep pressdowns
Flies
GMs
Abs

3 day (Wed 9 Oct)

1 Deadlift

2 Bench press

Close grip bench

3 Deadlift from boxes

4 Chins
5 Lunge
6 Abs
5 day (Fri 11 Oct)
1 Bench press

2 Squat

3 Bench press

4 Flies
5 Hip thrusts
6 Abs

Number of lifts
Tonnage
Average intensity

SQ
74
4875
65.9%

BP
116
7281
69.7%

DL
70
8424
66.9%

week 8
1 day (Mon 14 Oct)
1 Bench press

2 Squat

3 Bench press

4 Squat

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
75%
55%
65%
75%

reps
5
4
3
2
5
4
3
2
5
5
5
4
3
3
3
8
5
10

sets
1
1
2
5
1
2
2
5
1
1
1
4
1
1
4
4
5
3

weight
50
59
68
77
50
60
70
80
45
54
63
68
55
65
75

%
50%
60%
70%
50%
60%
70%
80%

reps
4
4
4
5
4
3
3
3
4
4
3
3
8
8
5
12

sets
1
2
4
1
1
2
8
5
1
1
2
5
5
4
5
3

weight
90
108
126
45
54
63
72

reps
5
4
3
3
2
3
4
4
3
3
5
5
5
3
3

sets
1
1
2
2
3
2
1
1
2
6
1
1
4
1
1

weight
45
54
63
72
81
72
50
60
70
75
45
54
63
55
65

5 Chins
6 GMs
7 Abs
3 day (Wed 16 Oct)
1 Deadlift - pause off floor

2 Bench press

3 Pin press
4 Deadlift

5
6
7
8

50%
60%
70%
75%

Flies
Triceps pressdown
Lunge
Abs

5 day (Fri 18 Oct)

1 Bench press

2 Squat

3 Bench press

4 Squat

%
50%
60%
70%
80%
90%
80%
50%
60%
70%
75%
50%
60%
70%
55%
65%

90
108
126
135

75%
5 Rows
6 Hip thrusts
7 Abs

Number of lifts
Tonnage
Average intensity

2
8
5
10

4
4
5
3

75

SQ
93
6380
68.6%

BP
158
10013
70.4%

DL
57
6813
66.4%

week 9
1 day (Mon 21 Oct)
1 Bench press

2 Squat

3 Bench press

4 Squat

%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

reps
3
3
3
2
5
4
3
3
3
3
3
3
5
5
5
8
5
10

sets
1
1
2
5
1
2
2
5
1
1
1
5
1
1
5
4
5
4

weight
50
59
68
77
50
60
70
80
45
54
63
72
50
60
70

%
50%
60%
70%
75%
50%
60%
70%
80%

reps
4
4
4
4
3
3
3
3
2
5
5
4
8
5
10

sets
1
1
2
4
1
1
2
7
5
1
2
4
4
5
3

weight
90
108
126
135
45
54
63
72

reps
3
3
3
2
1
5
5
5
4
4
4
4
8
5
10

sets
1
1
1
2
4
1
1
2
5
1
1
4
4
5
3

weight
45
54
63
72
81
50
60
70
75
50
59
68

5 Chins
6 GMs
7 Abs
3 day (Wed 23 Oct)
1 Deadlift - pause off floor

2 Bench press

3 Pin press
4 Block pulls

60%
70%
80%

5 Flies
6 Lunge
7 Abs
5 day (Fri 25 Oct)
1 Bench press

2 Squat

3 Bench press

4 Rows
5 Hip thrusts
6 Abs

%
50%
60%
70%
80%
90%
50%
60%
70%
75%
55%
65%
75%

108
126
144

Number of lifts
Tonnage
Average intensity

SQ
109
7400
67.9%

BP
120
7857
72.8%

DL
63
8064
71.1%

week 10
1 day (Mon 28 Oct)
1 Bench press

2 Squat

3 Bench press

4 Squat

%
55%
65%
75%
85%
50%
60%
70%
80%
85%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
5
4
3
3
2
3
3
3
3
5
4
3
2
8
5
10

sets
1
1
2
4
1
1
2
2
3
1
1
1
4
1
1
2
4
4
5
4

weight
50
59
68
77
50
60
70
80
85
45
54
63
72
50
60
70
80

%
50%
60%
70%
80%
85%
50%
60%
70%
80%

reps
4
4
3
3
2
3
3
3
2
2
6
5
10

sets
1
1
2
2
3
1
1
2
5
5
4
5
3

weight
90
108
126
144
153
45
54
63
72

%
50%
60%
70%
80%
85%
80%
50%
60%
70%
80%
50%
60%
70%

reps
3
3
3
2
1
2
5
4
3
3
4
4
4
8
5
10

sets
1
1
2
2
3
2
1
1
2
6
1
1
4
4
5
3

weight
45
54
63
72
77
72
50
60
70
80
45
54
63

5 Flies
6 GMs
7 Abs
3 day (Wed 30 Oct)
1 Deadlift - pause off floor

2 Bench press

3
4
5
6

Pin press
Chins
Lunge
Abs

5 day (Fri 1 Nov)

1 Bench press

2 Squat

3 Bench press

4 Flies
5 Hip thrusts
6 Abs

Number of lifts
Tonnage
Average intensity

SQ
83
5800
69.9%

BP
110
6971
70.4%

DL
26
3330
71.2%

week 11
1 day (Mon 4 Nov)
1 Squat

2 Bench press

%
50%
60%
70%
75%
50%
60%
70%
75%

reps
3
3
3
2
3
3
3
2
8

sets
1
1
2
3
1
1
2
4
2

weight
50
60
70
75
45
54
63
68

%
50%
60%
70%
80%
90%
95%
98%
102%
50%
60%
70%
80%
90%
95%
98%
102%
50%
60%
70%
80%
90%
96%
100%
102%

reps
3
3
2
2
1
1
1
1
3
3
2
2
1
1
1
1
3
2
2
1
1
1
1
1

sets
1
2
2
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
2
1
1
1
1
1

weight
50.0
60.0
70.0
80.0
90.0
95.0
98.0
102.0
45.0
54.0
63.0
72.0
81.0
85.5
88.2
91.8
90.0
108.0
126.0
144.0
162.0
172.8
180.0
183.6

%
50%
60%
70%
80%
50%
60%
70%
75%
55%
65%
75%

reps
3
3
3
2
3
3
3
2
3
3
3
10
5
10

sets
1
1
2
5
1
2
2
4
1
1
4
5
5
3

weight
45
54
63
72
50
60
70
75
50
59
68

3 Abs
3 day (Wed 6 Nov)
1 Squat

2 Bench press

3 Deadlift

5 day (Fri 8 Nov)

1 Bench press

2 Squat

3 Bench press

4 Dumbbell fly
5 Good morning (standing)
6 Abs

Number of lifts
Tonnage
Average intensity

SQ
60
4065
67.8%

BP
76
4784
69.9%

DL
14
1832
72.7%

week 12
1 day (Mon 11 Nov)
1 Squat

2 Bench press

3 Squat

%
50%
60%
70%
80%
50%
60%
70%
80%
90%
80%
55%
65%
75%

reps
3
3
3
2
3
3
3
2
1
2
3
3
3
8
10

sets
1
2
2
4
1
1
2
2
2
3
1
2
4
4
3

weight
50
60
70
80
45
54
63
72
81
72
55
65
75

%
50%
60%
65%
70%
55%
65%
75%
85%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
2
2
1
3
3
2
1
3
3
3
3
3
3
3
2
8
10

sets
1
2
2
3
1
1
2
3
1
1
2
5
1
1
2
4
4
3

weight
90
108
117
126
50
59
68
77
90
108
126
144
45
54
63
72

%
50%
60%
70%
80%

reps
3
3
3
3
2
3
3
3
3
10
5

sets
1
1
2
5
5
1
2
2
6
5
5

weight
45
54
63
72

SQ
77
5395
70.1%

BP
84
5387
71.3%

DL
41
5058
68.5%

4 Chins
5 Abs
3 day (Wed 13 Nov)
1 Deadlift - pause off floor

2 Bench press

3 Deadlift

4 Bench press

5 Flies
6 Abs
5 day (Fri 15 Nov)
1 Bench press

2 Pin press
3 Squat

4 Flies
5 Hip thrusts

Number of lifts
Tonnage
Average intensity

50%
60%
70%
80%

50
60
70
80

week 13
1 day (Mon 18 Nov)
1 Squat

2 Bench press

%
50%
60%
70%
80%
50%
60%
70%
80%

reps
3
3
3
2
3
3
3
2
6
5

sets
1
1
2
5
1
1
2
4
4
4

weight
50
60
70
80
45
54
63
72

%
50%
60%
70%
80%

reps
3
3
2
1
2
3
3
3
3
5
8

sets
1
1
2
3
4
1
1
2
5
4
3

weight
45
54
63
72

reps
3
3
2
2
3
3
3
2
6
8

sets
1
2
2
3
1
1
2
4
4
3

weight
50
60
70
75
45
54
63
68

SQ
41
2790
68.0%

BP
53
3231
67.7%

DL
27
3510
72.2%

3 Chins
4 Abs
3 day (Wed 20 Nov)
1 Bench press

2 Pin press
3 Deadlift

50%
60%
70%
80%

4 Hip thrust
5 Abs
5 day (Fri 22 Nov)
1 Squat

2 Bench press

3 Flies
4 Abs

Number of lifts
Tonnage
Average intensity

%
50%
60%
70%
75%
50%
60%
70%
75%

90
108
126
144

week 14
1 day (Mon 25 Nov)
1 Bench press

2 Deadlift

%
50%
60%
70%
75%
50%
60%
70%

reps
3
3
2
1
3
2
2
8

sets
1
1
2
2
1
2
4
2

weight
45
54
63
68
90
108
126

%
50%
60%
70%
50%
60%
70%

reps
3
3
2
3
3
1

sets
1
2
3
1
2
3

weight
50
60
70
45
54
63

%
50%
60%
70%
80%
90%
95%
98%
102%
50%
60%
70%
80%
90%
95%
98%
102%
50%
60%
70%
80%
90%
96%
100%
102%

reps
3
3
2
2
1
1
1
1
3
3
2
2
1
1
1
1
3
2
2
1
1
1
1
1

sets
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1
1

weight
50
60
70
80
90
95
98
102
45
54
63
72
81
86
88
92
90
108
126
144
162
173
180
184
377

SQ
29
1945
67.1%

BP
38
2246
65.7%

DL
27
3290
67.7%

3 Abs
4 day Thurs 28 Nov)
1 Squat

2 Bench press

7 day (Sun 1 Dec) - COMP

1 Squat

2 Bench press

3 Deadlift

TOTAL

Number of lifts
Tonnage
Average intensity