Exercise

Squat
Bench
Row
Press
Deadlift

Test Weight
235
120
80
70
245

Reps
3
5
8
5
5

Smallest Plates Available

Match PRs in Week #

2.5
4

Test Weight
Reps
Set Interval

.....
.....
.....

Tonnage Cutoff

.....

Smallest Plates Available

.....

Match PRs in Week #

.....

Set Interval
12.5%
12.5%
12.5%
12.5%
12.5%

Tonnage Cutoff
60.0%
60.0%
60.0%
60.0%
60.0%

1RM
249
135
99
79
276

5RM
221
120
88
70
245

The maximum weight you've lifted for the given exercise.

The number of reps you've completed at the test weight. Something close to 5 i
The size of the steps between your ramped sets. 12.5% is the program default.
values will make your initial sets heavier, and thus the program more difficult.
The weight a set must be (as a percentage of your computed 1RM) before it wil
included in your relevant tonnage numbers. 60% is the program default. This va
for information purposes only and will not affect your program.
The weight of the smallest plate you have available. The program worksheet wil
all of your work weights according to this value.
The week in which you want to match your previous 5RMs. Week 4 is the progr
default. Use a higher value if you need extra recovery time. Do NOT use a lowe
value or you'll stall early on, lose motivation and then complain this program
doesn't work. Let it be easy for the first 3 weeks.

Starting Weight
205
110
80
65
230

est weight. Something close to 5 is ideal.

ets. 12.5% is the program default. Lower
thus the program more difficult.
your computed 1RM) before it will be
0% is the program default. This value is
ct your program.
ilable. The program worksheet will round

evious 5RMs. Week 4 is the program

ecovery time. Do NOT use a lower
nd then complain this program

Day

Exercise

Squat

Monday

Bench

Row

Squat

Wednesday

Press

Deadlift

Squat

Friday

Bench

Row

Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

4-Jul

11-Jul

18-Jul

25-Jul

1-Aug

1
105
130
155
180
205
55
70
85
95
110
40
50
60
70
80
105
130
155
155
40
50
55
65
145
175
200
230
105
130
155
180
210
155
55
70
85
95
115
85
40
50
60
70
80
60

2
105
130
160
185
210
60
70
85
100
115
40
50
60
70
80
105
130
160
160
40
50
55
65
145
175
205
235
105
130
160
185
215
160
60
70
85
100
115
85
40
50
60
70
85
60

3
110
135
160
190
215
60
70
85
100
115
45
55
65
75
85
110
135
160
160
45
55
60
70
150
180
210
240
110
135
160
190
220
160
60
70
85
100
120
85
45
55
65
75
85
65

4
110
140
165
195
220
60
75
90
105
120
45
55
65
75
85
110
140
165
165
45
55
60
70
155
190
220
250
110
140
165
195
225
165
60
75
90
105
120
90
45
55
65
75
90
65

5
115
140
170
195
225
60
75
90
105
120
45
55
70
80
90
115
140
170
170
45
55
60
70
160
190
225
255
115
140
170
195
230
170
60
75
90
105
125
90
45
55
70
80
90
70

8-Aug 15-Aug
Week
6
7
115
120
145
150
175
180
200
210
230
240
65
65
80
80
95
100
110
115
125
130
45
50
55
60
70
70
80
85
90
95
115
120
145
150
175
180
175
180
45
45
55
55
65
65
75
75
165
165
195
200
230
230
260
265
115
120
145
150
175
180
200
210
240
245
175
180
65
65
80
80
95
100
110
115
130
130
95
100
45
50
55
60
70
70
80
85
95
95
70
70

22-Aug

29-Aug

5-Sep

12-Sep

19-Sep

8
125
155
185
215
245
65
80
100
115
130
50
60
70
85
95
125
155
185
185
45
55
65
75
170
205
240
275
125
155
185
215
250
185
65
80
100
115
135
100
50
60
70
85
95
70

9
125
155
190
220
250
70
85
100
120
135
50
60
70
85
95
125
155
190
190
50
60
70
80
175
210
245
280
125
155
190
220
255
190
70
85
100
120
135
100
50
60
70
85
100
70

10
130
160
190
225
255
70
85
100
120
135
50
65
75
90
100
130
160
190
190
50
60
70
80
180
215
250
285
130
160
190
225
260
190
70
85
100
120
140
100
50
65
75
90
100
75

11
130
165
195
230
260
70
90
105
125
140
50
65
75
90
100
130
165
195
195
55
65
75
85
185
220
260
295
130
165
195
230
270
195
70
90
105
125
145
105
50
65
75
90
105
75

12
135
170
205
235
270
75
90
110
125
145
55
65
80
90
105
135
170
205
205
55
65
75
85
190
225
265
300
135
170
205
235
275
205
75
90
110
125
150
110
55
65
80
90
110
80

pullups
Farmer's walks
GHD
Leg raises

3x to fail
3x10
3-4x10
3-4x10

Tuesday is cardio, abs, calves

Hip thrusters
3x12
pullups
3x to fail
Leg raises
3-4x10
Grip work

Thursday is normal upper day

pullups
Farmer's walks
GHD
Leg raises

3x to fail
3x10
3-4x10
3-4x10

Predicted 1RMs

Day

Exercise
Squat

Monday

Bench
Row
Squat

Wednesday

Press
Deadlift
Squat

Friday

Bench
Row

Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
Relevant
Total
1RM

Squat

Relevant
Total
1RM

Bench

Relevant
Total
1RM

Row
Weekly
Totals

Relevant
Total
1RM

Press

Relevant
Total
1RM

Deadlift

Relevant
Total

Total

Relevant
Total

1
2,700
3,875
1,450
2,075
1,050
1,500
1,550
2,725
850
1,050
3,025
3,750
3,545
4,720
1,925
2,550
1,370
1,820
249
7,795
11,320
135
3,375
4,625
99
2,420
3,320
79
850
1,050
276
3,025
3,750
17,465
24,065

Pagina 4

2
2,775
3,950
1,500
2,150
1,050
1,500
1,600
2,775
850
1,050
3,075
3,800
3,650
4,825
1,950
2,600
1,385
1,835
249
8,025
11,550
135
3,450
4,750
99
2,435
3,335
79
850
1,050
276
3,075
3,800
17,835
24,485

3
2,825
4,050
1,500
2,150
1,125
1,625
1,600
2,825
925
1,150
3,150
3,900
3,690
4,915
1,965
2,615
1,475
1,975
249
8,115
11,790
135
3,465
4,765
99
2,600
3,600
79
925
1,150
276
3,150
3,900
18,255
25,205

4
2,900
4,150
1,575
2,250
1,125
1,625
1,650
2,900
925
1,150
3,300
4,075
3,795
5,045
2,055
2,730
1,490
1,990
249
8,345
12,095
135
3,630
4,980
99
2,615
3,615
79
925
1,150
281
3,300
4,075
18,815
25,915

Predicted 1RMs

5
2,950
4,225
1,575
2,250
1,200
1,700
1,700
2,975
925
1,150
3,350
4,150
3,875
5,150
2,070
2,745
1,580
2,080
253
8,525
12,350
135
3,645
4,995
101
2,780
3,780
79
925
1,150
287
3,350
4,150
19,225
26,425

Week
6
3,025
4,325
1,650
2,375
1,200
1,700
1,750
3,050
975
1,200
3,425
4,250
3,995
5,295
2,175
2,900
1,595
2,095
259
8,770
12,670
141
3,825
5,275
101
2,795
3,795
84
975
1,200
293
3,425
4,250
19,790
27,190

7
3,150
4,500
1,725
2,450
1,250
1,800
1,800
3,150
975
1,200
3,475
4,300
4,125
5,475
2,265
2,990
1,620
2,170
270
9,075
13,125
146
3,990
5,440
107
2,870
3,970
84
975
1,200
298
3,475
4,300
20,385
28,035

8
3,225
4,625
1,725
2,450
1,250
1,800
1,850
3,250
975
1,200
3,600
4,450
4,230
5,630
2,280
3,005
1,620
2,170
276
9,305
13,505
146
4,005
5,455
107
2,870
3,970
84
975
1,200
309
3,600
4,450
20,755
28,580

Pagina 5

9
3,300
4,700
1,775
2,550
1,250
1,800
1,900
3,300
1,050
1,300
3,675
4,550
4,335
5,735
2,305
3,080
1,635
2,185
281
9,535
13,735
152
4,080
5,630
107
2,885
3,985
90
1,050
1,300
315
3,675
4,550
21,225
29,200

10
3,350
4,800
1,775
2,550
1,325
1,900
1,900
3,350
1,050
1,300
3,750
4,650
4,375
5,825
2,320
3,095
1,725
2,300
287
9,625
13,975
152
4,095
5,645
113
3,050
4,200
90
1,050
1,300
321
3,750
4,650
21,570
29,770

11
3,425
4,900
1,850
2,650
1,325
1,900
1,950
3,425
1,125
1,400
3,875
4,800
4,495
5,970
2,425
3,225
1,740
2,315
293
9,870
14,295
158
4,275
5,875
113
3,065
4,215
96
1,125
1,400
332
3,875
4,800
22,210
30,585

Predicted 1RMs

12
3,550
5,075
1,900
2,725
1,375
1,975
2,050
3,575
1,125
1,400
3,950
4,900
4,665
6,190
2,505
3,330
1,820
2,420
304
10,265
14,840
163
4,405
6,055
118
3,195
4,395
96
1,125
1,400
338
3,950
4,900
22,940
31,590

Pagina 6

Week
Monday

morning
evening

Madcow
yoga

Tuesday

morning
evening

Swim
yoga

Wednesday morning
evening

Madcow
yoga

Thursday

morning
evening

yoga
LISS run

Friday

morning
evening

Madcow
yoga

Saturday

morning
evening

yoga

Sunday

morning
evening

yoga