1 RMs

KG

Squat

215

Bench

135

Deadlift

240

WEEK 1
TUESDAY
Squat

185

2ct Pause Bench Press

x1

185

x5

Romanian Deadlifts

x10

Lats

x12-15

Abs

x35

WEDNESDAY
Bench Press

115

Paused Deadlifts

x1

115

x5

Frontsquats beltless

x10

Triceps

x35

Biceps

x35

FRIDAY
Deadlift
Squats
Incline Bench Press

207.5

x1
x5
x10

Lats

x12-15

Abs

x35

SATURDAY
Slingshot Bench Press
DB Bench Press
Breathing Paused Squats

x5
x10
10 breaths

207.5

Triceps

x35

Biceps

x35

x1

185

x1

x5

x5

x10

x10

x12-15

x12-15

x1

115

x5

x10

x10

207.5

x12-15

x1

x5

x1

x5

x5

x1

x5

x5

x5

x10

x10

x12-15

x12-15

x12-15

x5

x5

x5

x10

x10

10 breaths

10 breaths

Tank Reps
4
x5

3
3

x12-15

2
2

Tank Reps
4
x5

3
3
2
2

Tank Reps
4
x5

3
3

x12-15

2
2

Tank Reps
x5

3
3
2

2
2

WEEK 2
MONDAY
Squat

187.5

2ct Pause Bench Press

x1

187.5

x5

Romanian Deadlifts

x10

Lats

x12-15

Abs

x35

WEDNESDAY
Bench Press

117.5

Paused Deadlifts

x1

117.5

x5

Frontsquats beltless

x10

Triceps

x35

Biceps

x35

FRIDAY
Deadlift
Squats
Incline Bench Press

210

x1
x5
x10

Lats

x12-15

Abs

x35

SATURDAY
Slingshot Bench Press
DB Bench Press
Breathing Paused Squats

x5
x10
10 breaths

210

Triceps

x35

Biceps

x35

x1

187.5

x1

x5

x5

x10

x10

x12-15

x12-15

x1

117.5

x5

x10

x10

210

x12-15

x1

x5

x1

x5

x5

x1

x5

x5

x5

x10

x10

x12-15

x12-15

x12-15

x5

x5

x5

x10

x10

10 breaths

10 breaths

Tank Reps
3.5
x5

3
2

x12-15

2
2

Tank Reps
3.5
x5

3
2
2
2

Tank Reps
3.5
x5

3
2

x12-15

2
2

Tank Reps
x5

3
2
2

2
2

WEEK 3
MONDAY
Squat

190

x1

2ct Pause Bench Press

x5

Romanian Deadlifts

x8

Lats

x12-15

Abs

x35

190

WEDNESDAY
Bench Press

120

x1

Paused Deadlifts

x5

Frontsquats beltless

x8

Triceps

x35

Biceps

x35

120

FRIDAY
Deadlift

210

x1

Squats

x5

Incline Bench Press

x8

Lats

x12-15

Abs

x35

SATURDAY
Slingshot Bench Press

x5

DB Bench Press

x8

Breathing Paused Squats

10 breaths

210

Triceps

x35

Biceps

x35

x1

190

x1

x5

x5

x8

x8

x12-15

x12-15

x1

120

x5

x8

x8

210

x12-15

x1

x5

x1

x5

x5

x1

x5

x5

x5

x8

x8

x12-15

x12-15

x12-15

x5

x5

x5

x8

x8

10 breaths

10 breaths

Tank Reps
3
x5

3
3

x12-15

2
2

Tank Reps
3
x5

3
3
2
2

Tank Reps
3
x5

3
3

x12-15

2
2

Tank Reps
x5

3
3
2

2
2

WEEK 4
MONDAY
Squat

185

x1

2ct Pause Bench Press

x5

Romanian Deadlifts

x8

Lats

x12-15

Abs

x35

185

WEDNESDAY
Bench Press

115

x1

Paused Deadlifts

x5

Frontsquats beltless

x8

Triceps

x35

Biceps

x35

115

FRIDAY
Deadlift

207.5

x1

Squats

x5

Incline Bench Press

x8

Lats

x12-15

Abs

x35

SATURDAY
Slingshot Bench Press

x5

DB Bench Press

x8

Breathing Paused Squats

10 breaths

207.5

Triceps

x35

Biceps

x35

x1

185

x1

x5

x5

x8

x8

x12-15

x12-15

x1

115

x5

x8

x8

207.5

x12-15

x1

x5

x1

x5

x5

x1

x5

x5

x5

x8

x8

x12-15

x12-15

x12-15

x5

x5

x5

x8

x8

10 breaths

10 breaths

Tank Reps
4
x5

3
2

x12-15

2
2

Tank Reps
4
x5

3
2
2
2

Tank Reps
4
x5

3
2

x12-15

2
2

Tank Reps
x5

3
2
2

2
2

WEEK 5
MONDAY
Squat

190

x1

2ct Pause Bench Press

x3

Romanian Deadlifts

x6

Lats

x10-12

Abs

x30

190

WEDNESDAY
Bench Press

120

x1

Paused Deadlifts

x3

Frontsquats beltless

x6

Triceps

x30

Biceps

x30

120

FRIDAY
Deadlift

210

x1

Squats

x3

Incline Bench Press

x6

Lats

x10-12

Abs

x30

SATURDAY
Slingshot Bench Press

x3

DB Bench Press

x6

Breathing Paused Squats

10 breaths

210

Triceps

x30

Biceps

x30

x1

190

x1

x3

x3

x6

x6

x10-12

x10-12

x1

120

x3

x6

x6

210

x10-12

x1

x3

x1

x3

x3

x1

x3

x3

x3

x6

x6

x10-12

x10-12

x10-12

x3

x3

x3

x6

x6

10 breaths

10 breaths

Tank Reps
3
x3

2
3

x10-12

2
2

Tank Reps
3
x3

2
3
2
2

Tank Reps
3
x3

2
3

x10-12

2
2

Tank Reps
x3

2
3
2

2
2

WEEK 6
MONDAY
Squat

192.5

x1

2ct Pause Bench Press

x3

Romanian Deadlifts

x6

Lats

x10-12

Abs

x30

192.5

WEDNESDAY
Bench Press

120

x1

Paused Deadlifts

x3

Frontsquats beltless

x6

Triceps

x30

Biceps

x30

120

FRIDAY
Deadlift

212.5

x1

Squats

x3

Incline Bench Press

x6

Lats

x10-12

Abs

x30

SATURDAY
Slingshot Bench Press

x3

DB Bench Press

x6

Breathing Paused Squats

10 breaths

212.5

Triceps

x30

Biceps

x30

x1

192.5

x1

x3

x3

x6

x6

x10-12

x10-12

x1

120

x3

x6

x6

212.5

x10-12

x1

x3

x1

x3

x3

x1

x3

x3

x3

x6

x6

x10-12

x10-12

x10-12

x3

x3

x3

x6

x6

10 breaths

10 breaths

Tank Reps
2.5
x3

2
2

x10-12

2
2

Tank Reps
2.5
x3

2
2
2
2

Tank Reps
2.5
x3

2
2

x10-12

2
2

Tank Reps
x3

2
2
2

2
2

WEEK 7
MONDAY
Squat

195

x1

2ct Pause Bench Press

x3

Romanian Deadlifts

x5

Lats

x10-12

Abs

x30

195

WEDNESDAY
Bench Press

122.5

x1

Paused Deadlifts

x3

Frontsquats beltless

x5

Triceps

x30

Biceps

x30

122.5

FRIDAY
Deadlift

217.5

x1

Squats

x3

Incline Bench Press

x5

Lats

x10-12

Abs

x30

SATURDAY
Slingshot Bench Press

x3

DB Bench Press

x5

Breathing Paused Squats

10 breaths

217.5

Triceps

x30

Biceps

x30

x1

195

x1

x3

x3

x5

x5

x10-12

x10-12

x1

122.5

x3

x5

x5

217.5

x10-12

x1

x3

x1

x3

x3

x1

x3

x3

x3

x5

x5

x10-12

x10-12

x10-12

x3

x3

x3

x5

x5

10 breaths

10 breaths

Tank Reps
2
x3

2
3

x10-12

2
2

Tank Reps
2
x3

2
3
2
2

Tank Reps
2
x3

2
3

x10-12

2
2

Tank Reps
x3

2
3
2

2
2

WEEK 8
MONDAY
Squat

190

x1

2ct Pause Bench Press

x3

Romanian Deadlifts

x5

Lats

x10-12

Abs

x30

190

WEDNESDAY
Bench Press

120

x1

Paused Deadlifts

x3

Frontsquats beltless

x5

Triceps

x30

Biceps

x30

120

FRIDAY
Deadlift

210

x1

Squats

x3

Incline Bench Press

x5

Lats

x10-12

Abs

x30

SATURDAY
Slingshot Bench Press

x3

DB Bench Press

x5

Breathing Paused Squats

10 breaths

210

Triceps

x30

Biceps

x30

x1

190

x1

x3

x3

x5

x5

x10-12

x10-12

x1

120

x3

x5

x5

210

x10-12

x1

x3

x1

x3

x3

x1

x3

x3

x3

x5

x5

x10-12

x10-12

x10-12

x3

x3

x3

x5

x5

10 breaths

10 breaths

Tank Reps
3
x3

2
2

x10-12

2
2

Tank Reps
3
x3

2
2
2
2

Tank Reps
3
x3

2
2

x10-12

2
2

Tank Reps
x3

2
2
2

2
2

WEEK 9
MONDAY
Squat

195

x1

2ct Pause Bench Press

x2

Romanian Deadlifts

x4

Lats

x8-10

Abs

x24

195

WEDNESDAY
Bench Press

122.5

x1

Paused Deadlifts

x2

Frontsquats beltless

x4

Triceps

x24

Biceps

x24

122.5

FRIDAY
Deadlift

217.5

x1

Squats

x2

Incline Bench Press

x4

Lats

x8-10

Abs

x24

SATURDAY
Slingshot Bench Press

x2

DB Bench Press

x4

Breathing Paused Squats

10 breaths

217.5

Triceps

x24

Biceps

x24

x1

195

x1

x2

x2

x4

x4

x8-10

x8-10

x1

122.5

x2

x4

x4

217.5

x8-10

x1

x2

x1

x2

x2

x1

x2

x2

x2

x4

x4

x8-10

x8-10

x8-10

x2

x2

x2

x4

x4

10 breaths

10 breaths

Tank Reps
2
x2

1
3

x8-10

2
2

Tank Reps
2
x2

1
3
2
2

Tank Reps
2
x2

1
3

x8-10

2
2

Tank Reps
x2

1
3
2

2
2

WEEK 10
MONDAY
Squat

197.5

x1

2ct Pause Bench Press

x2

Romanian Deadlifts

x4

Lats

x8-10

Abs

x24

197.5

WEDNESDAY
Bench Press

125

x1

Paused Deadlifts

x2

Frontsquats beltless

x4

Triceps

x24

Biceps

x24

125

FRIDAY
Deadlift

220

x1

Squats

x2

Incline Bench Press

x4

Lats

x8-10

Abs

x24

SATURDAY
Slingshot Bench Press

x2

DB Bench Press

x4

Breathing Paused Squats

10 breaths

220

Triceps

x24

Biceps

x24

x1
x2

x2

x2

x8-10

x8-10

x2

x2

x2

x2

x8-10

x8-10

x8-10

x2

x2

x2

x4
x8-10

x1
x2
x4

x1
x2
x4

x4
10 breaths

10 breaths

Tank Reps
1.5
1
2
2
2

Tank Reps
1.5
1
2
2
2

Tank Reps
1.5
1
2
2
2

Tank Reps
1
2
2

2
2

WEEK 11
MONDAY
Squat

202.5

x1

2ct Pause Bench Press

x2

Romanian Deadlifts

x3

Lats

x8-10

Abs

x24

WEDNESDAY
Bench Press

127.5

x1

Paused Deadlifts

x2

Frontsquats beltless

x3

Triceps

x24

Biceps

x24

FRIDAY
Deadlift

225

x1

Squats

x2

Incline Bench Press

x3

Lats

x8-10

Abs

x24

SATURDAY
Squat Opener

x1

Bench Opener

x1

Deadlift Opener

x1

x2

x2

x8-10

x8-10

x2

x2

x2

x2

x8-10

x8-10

Tank Reps
1
1
1
2
2

Tank Reps
1
1
1
2
2

Tank Reps
1
1
1
2
2

WEEK 12
MONDAY
Squat Warmups

60

x8

105

Bench Warmups

60

x5

70

Deadlift Warmups

60

x8

102.5

Openers

KG

Squat

200

Bench

125

Deadlift

227.5

x5

145

x2

165

x1

x3

85

x2

110

x1

x3

142.5

x2

175

x1

185

182.5

x1

x1

205

x1