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Units (lbs=1, Kg = 0) 1

Only change red AMRAP cells and initial 1RMs

1RM
Squat 180
Bench 115
Deadlift 235

Week 1 - Day 1
Exercise Sets Reps Percentage Weight
Squat 2 9 72.5% 130
Bench 2 9 72.5% 85
Deadlift 2 7 72.5% 170

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage Weight
Squat 3 7 77.5% 140
Bench 3 7 77.5% 90
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage Weight
Deadlift 2 4 82.5% 195
Bench 3 3 82.5% 95
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage Weight
Squat 3 5 82.5% 150
Leg hypertrophy
Day 7
Rest
Phase 1: Accumulati

Week 2 - Day 1
Exercise Sets Reps Percentage Weight
Squat 3 9 72.5% 130
Bench 3 9 72.5% 85
Deadlift 2 7 72.5% 170

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage Weight
Squat 3 7 77.5% 140
Bench 3 7 77.5% 90
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage Weight
Deadlift 2 4 82.5% 195
1 AMRAP 82.5% 195
Bench 4 5 82.5% 95
1 AMRAP 82.5% 95
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage Weight
Squat 3 5 82.5% 150
1 AMRAP 82.5% 150
Leg hypertrophy

Day 7
Rest
Phase 1: Accumulation Phase

Week 3 - Day 1
Exercise Sets Reps Percentage Weight
Squat 3 9 72.5% 130
Bench 3 9 72.5% 85
Deadlift 3 7 72.5% 170

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage Weight
Squat 4 7 77.5% 140
Bench 4 7 77.5% 90
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage Weight
Deadlift 2 4 86.5% 205
1 AMRAP 86.5% 205
Bench 3 5 86.5% 100
1 AMRAP 86.5% 100
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage Weight
Squat 4 5 86.5% 155
1 AMRAP 86.5% 155
Leg hypertrophy

Day 7
Rest
Week 4 - Day 1
Exercise Sets Reps Percentage Weight
Squat 4 4 80.0% 145
Bench 4 4 80.0% 90
Deadlift 2 4 75.0% 175

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage Weight
Squat 3 5 70.0% 125
Bench 3 5 70.0% 80
Deadlift 2 4 75.0% 175

Day 4
Rest

Day 5
Rest

Day 6
Exercise Sets Reps Percentage Weight
Squat 1 AMRAP 85.0% 155
Bench 1 AMRAP 85.0% 100
Deadlift 1 AMRAP 85.0% 200

Day 7
Rest
New 1RM
Squat
Bench
Deadlift

Week 5 - Day 1
Exercise Sets Reps Percentage Weight
Squat 2 8 75.0% #VALUE!
Bench 2 8 75.0% #VALUE!
Deadlift 2 6 75.0% #VALUE!

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage Weight
Squat 3 6 80.0% #VALUE!
Bench 3 6 80.0% #VALUE!
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage Weight
Deadlift 3 3 80.0% #VALUE!
Bench 4 4 85.0% #VALUE!
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage Weight
Squat 4 4 85.0% #VALUE!
Leg hypertrophy
Day 7
Rest
Week 6 - Day 1
Exercise Sets Reps Percentage
Squat 3 8 75.0%
Bench 3 8 75.0%
Deadlift 3 6 75.0%

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage
Squat 4 6 80.0%
Bench 4 6 80.0%
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage
Deadlift 3 3 85.0%
1 AMRAP 85.0%
Bench 4 4 85.0%
1 AMRAP 85.0%
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage
Squat 4 4 85.0%
1 AMRAP 85.0%
Leg hypertrophy

Day 7
Rest
Phase 2: Transition Phase

Week 7 - Day 1
Weight Exercise Sets Reps
#VALUE! Squat 4 8
#VALUE! Bench 4 8
#VALUE! Deadlift 4 6

Day 2
Upper hypertrophy day

Day 3
Weight Exercise Sets Reps
#VALUE! Squat 5 6
#VALUE! Bench 5 6
Leg hypertrophy

Day 4
Rest

Day 5
Weight Exercise Sets Reps
#VALUE! Deadlift 3 3
#VALUE! 1 AMRAP
#VALUE! Bench 4 4
#VALUE! 1 AMRAP
Upper-body hypertrophy

Day 6
Weight Exercise Sets Reps
#VALUE! Squat 4 4
#VALUE! 1 AMRAP
Leg hypertrophy

Day 7
Rest
Week 8 - Day 1
Percentage Weight Exercise Sets
75.0% #VALUE! Squat 5
75.0% #VALUE! Bench 5
75.0% #VALUE! Deadlift 3

Day 2
Upper hypertrophy day

Day 3
Percentage Weight Exercise Sets
80.0% #VALUE! Squat 4
80.0% #VALUE! Bench 4
Deadlift 3

Day 4
Rest

Day 5
Percentage Weight Rest
89.0% #VALUE!
89.0% #VALUE! Day 6
89.0% #VALUE! Exercise Sets
89.0% #VALUE! Squat 1
Bench 1
Deadlift 1

Percentage Weight Day 7


89.0% #VALUE! Rest
89.0% #VALUE!
New 1RM
Squat
Bench
Deadlift

Week 9 - Day 1
Reps Percentage Weight Exercise Sets
3 82.5% #VALUE! Squat 3
5 82.5% #VALUE! Bench 3
3 77.5% #VALUE! Deadlift 3

Day 2
Upper hypertrophy day

Day 3
Reps Percentage Weight Exercise Sets
4 70.0% #VALUE! Squat 3
4 70.0% #VALUE! Bench 3
4 70.0% #VALUE! Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets
Deadlift 3
Bench 4
Reps Percentage Weight Upper-body hypertrophy
AMRAP 87.5% #VALUE!
AMRAP 87.5% #VALUE! Day 6
AMRAP 87.5% #VALUE! Exercise Sets
Squat 4
Leg hypertrophy
Day 7
Rest
Week 10 - Day 1
Reps Percentage Weight Exercise
7 77.5% #VALUE! Squat
7 77.5% #VALUE! Bench
5 77.5% #VALUE! Deadlift

Day 2
Upper hypertrophy day

Day 3
Reps Percentage Weight Exercise
5 82.5% #VALUE! Squat
5 82.5% #VALUE! Bench
Leg hypertrophy

Day 4
Rest

Day 5
Reps Percentage Weight Exercise
2 87.5% #VALUE! Deadlift
3 87.5% #VALUE!
Bench

Upper-body hypertrophy
Reps Percentage Weight
3 87.5% #VALUE! Day 6
Exercise
Squat
Leg hypertrophy

Day 7
Rest
Phase 3: Intensity/Overreaching phase

Sets Reps Percentage Weight


4 7 77.5% #VALUE!
4 7 77.5% #VALUE!
4 5 77.5% #VALUE!

Sets Reps Percentage Weight


4 5 82.5% #VALUE!
4 5 82.5% #VALUE!

Sets Reps Percentage Weight


3 2 87.5% #VALUE!
1 AMRAP 87.5% #VALUE!
4 3 87.5% #VALUE!
1 AMRAP 87.5% #VALUE!

Sets Reps Percentage Weight


4 3 87.5% #VALUE!
1 AMRAP 87.5% #VALUE!
ntensity/Overreaching phase

Week 11 - Day 1
Exercise Sets Reps Percentage Weight
Squat 5 8 77.5% #VALUE!
Bench 5 7 77.5% #VALUE!
Deadlift 5 5 77.5% #VALUE!

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage Weight
Squat 5 5 82.5% #VALUE!
Bench 5 5 82.5% #VALUE!
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage Weight
Deadlift 4 2 91.5% #VALUE!
1 AMRAP 91.5% #VALUE!
Bench 4 3 91.5% #VALUE!
1 AMRAP 91.5% #VALUE!
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage Weight
Squat 4 3 91.5% #VALUE!
1 AMRAP 91.5% #VALUE!
Leg hypertrophy

Day 7
Rest
Week 12 - Day 1
Exercise Sets Reps Percentage
Squat 5 7 72.5%
Bench 5 7 72.5%
Deadlift 6 5 72.5%

Day 2
Upper hypertrophy day

Day 3
Exercise Sets Reps Percentage
Squat 6 5 82.5%
Bench 6 5 82.5%
Leg hypertrophy

Day 4
Rest

Day 5
Exercise Sets Reps Percentage
Deadlift 5 2 95.5%
1 AMRAP 95.5%
Bench 5 3 95.5%
1 AMRAP 95.5%
Upper-body hypertrophy

Day 6
Exercise Sets Reps Percentage
Squat 5 3 95.5%
1 AMRAP 95.5%
Leg hypertrophy

Day 7
Phase 4: Taper/Retest Phase

Week 13 - Day 1 - Taper


Weight Exercise Sets Reps Percentage
#VALUE! Squat 5 3 82.5%
#VALUE! Bench 5 3 82.5%
#VALUE! Deadlift 3 3 77.5%

Day 2
Full body hypertrophy day

Day 3
Weight Exercise Sets Reps Percentage
#VALUE! Squat 4 4 72.5%
#VALUE! Bench 4 4 72.5%
Deadlift 3 3 70.0%

Day 4
Rest

Day 5
Weight Rest
#VALUE!
#VALUE! Day 6
#VALUE! Exercise Sets Reps Percentage
#VALUE! Squat 1 1 92.0%
1 1 98.0%
1 1 102.0%
Bench 1 1 92.0%
Weight 1 1 98.0%
#VALUE! 1 1 102.0%
#VALUE! Deadlift 1 1 92.0%
1 1 98.0%
1 1 102.0%

Day 7
Rest
hase

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