GZCL Free Compendium Spreadsheet

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com
Hey Everybody!
GZCL here AKA Cody Lefever. Email: CLGZ@ymail.com
What you'll find in the next few tabs are super simple spreadsheets that come preloaded with differe
Read the instructions and notes and whatever you do don't mess around with any of the cells that are
But... if you're an Excel Wizard then you'll probably LMAO at this cause it's simple.
But, what this means is that anyone can poke through this and figure out how to do this for themselve
Give the pre loaded program a shot first. (It'll be awesome, promise.)
If you want to play around with the spread sheet and make adjustments save a 2nd c
I left all these cells UNLOCKED so you can look at the formula bar and see what I used, change or impo
WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULAS.

at come preloaded with different set ups using my GZCL Method as inspiration.
nd with any of the cells that aren't like this: YELLOW … Unless you're confident with your Excel skills.
it's simple.
ut how to do this for themselves. :)
Read a review of it here!
ee what I used, change or imporove as desired, and therefore what you can use to build your own training programs!
MOVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.

your Excel skills.
n training programs!
T1 Movements Training (Training Max is an estimated daily 2RM.)
Max T1 Movements should be competition lifts.
Squat 455 Exceptions: Any close variation of a competition lift.
Bench Press 325 Examples: Front Squat, Close Grip Bench, opposite
Deadlift 545 Sling Shot Bench, High Bar, Low Bar, etc.
OHP 185
Progression Table (Percentage of Training Max)

Week One
From 7/18/2016 Enter as decimal
To 7/24/2016 (Ex: .85 = 85%)
Mesocycle
Week 1
Day One
Tier Exercise Weight Rep Set
1 Back Squat Find 10RM
1 RM: 320 6 3+
1 AMRAP:
2a 2" Deficit Deadlift 275 10 4
2b Single Leg Press ? 15 3MRS
2c Chest Supported Row ? 15 3MRS
3a V Grip Cable Row ? 20 3MRS
3b Leg Curl ? 20 3MRS
3c Leg Extension ? 20 3MRS
3d DB Hammer Curl ? 20 3MRS
Day Two
1 Bench Press Find 10RM
1 RM: 210 6 3+
1 AMRAP:
2a Close Grip bench 165 10 4
2b Incline Bench ? 15 3MRS
2c DB Shoulder Press ? 15 3MRS
3a Machine Lateral Raise ? 20 3MRS
3b Rear Delt Fly ? 20 3MRS
3c Pec Flye ? 20 3MRS
3d Cable Tricep Push Down ? 20 3MRS
Day Three
1 Front Squat Find 10RM
1 RM: 220 6 3+
1 AMRAP:
2a Back Squat 230 10 4
2b Back Step Lunge ? 15 3MRS
2c V Grip Lat Pull Down ? 15 3MRS
3a Leg Extension ? 20 3MRS
3c Wide Grip Lat Pull Down ? 20 3MRS
3d EZ Bar Curl ? 20 3MRS
Day Four
1 Military Press Find 10RM
1 RM: 110 6 3+
1 AMRAP:
1 Sling Shot Bench Find 10RM 4MRS
1 RM:
1 AMRAP:
2a Legs Up Bench 145 10 4
2b Push Press ? 15 3MRS
3a Cable OH Tricep Ext. ? 20 3MRS
3b Machine Lateral Raise ? 20 3MRS
3c Rear Delt Fly ? 20 3MRS
3d Pec Flye ? 20 3MRS
General Training Guidance

(+) Means LAST SET is a rep out also known as an AMRAP, or, As
Paused Variants (+) means last set is held for a few seconds l
(?) See "T3 Progression Guide" >>>
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well
Feeling Run Down? Are your T1 sets grinding more than usual and the T2 is basic
Perform all these 1. Take T1 set volume for that movement down to a single to
steps for 1 week: 2. Seriously get more sleep, do a better warm up, and make
Rest Guide: T1: 3-5 Minutes
(Between Sets) T2: 2-3 Minutes
T1: 60-90 Seconds
Max is an estimated daily 2RM.) T2 Accessories Training
ments should be competition lifts. Max
ns: Any close variation of a competition lift. Incline Bench 265
s: Front Squat, Close Grip Bench, opposite DL. Front Squat 315
t Bench, High Bar, Low Bar, etc.
Week Two Week Three

7/25/2016 8/1/2016
7/31/2016 8/7/2016
Mesocycle A
Week 2 Week 3
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep
Back Squat Find 8RM Back Squat Find 6RM
RM: 340 5 3+ RM: 365 4
AMRAP: AMRAP:
2" Deficit Deadlift 325 8 4 2" Deficit Deadlift 380 6
Single Leg Press ? 12 3MRS Single Leg Press ? 10
Chest Supported Row ? 12 3MRS Chest Supported Row ? 10
V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16
Leg Curl ? 18 3MRS Leg Curl ? 16
Leg Extension ? 18 3MRS Leg Extension ? 16
DB Hammer Curl ? 18 3MRS DB Hammer Curl ? 16
Day Two Day Two
Bench Press Find 8RM Bench Press Find 6RM
RM: 230 5 3+ RM: 245 4
AMRAP: AMRAP:
Close Grip bench 180 8 4 Close Grip bench 195 6
Incline Bench ? 12 3MRS Incline Bench ? 10
DB Shoulder Press ? 12 3MRS DB Shoulder Press ? 10
Machine Lateral Raise ? 18 3MRS Machine Lateral Raise ? 16
Rear Delt Fly ? 18 3MRS Rear Delt Fly ? 16
Pec Flye ? 18 3MRS Pec Flye ? 16
Cable Tricep Push Down ? 18 3MRS Cable Tricep Push Down ? 16
Day Three Day Three
Front Squat Find 8RM Front Squat Find 6RM
RM: 235 5 3+ RM: 250 4
AMRAP: AMRAP:
Back Squat 275 8 4 Back Squat 320 6
Back Step Lunge ? 12 3MRS Back Step Lunge ? 10
V Grip Lat Pull Down ? 12 3MRS V Grip Lat Pull Down ? 10
Wide Grip Lat Pull Down ? 18 3MRS Wide Grip Lat Pull Down ? 16
EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16
Day Four Day Four
Military Press Find 8RM Military Press Find 6RM
RM: 120 5 3+ RM: 130 4
AMRAP: AMRAP:
Sling Shot Bench Find 8RM 4MRS Sling Shot Bench Find 6RM
RM: RM:
AMRAP: AMRAP:
Legs Up Bench 165 8 4 Legs Up Bench 180 6
Push Press ? 12 3MRS Push Press ? 10
Cable OH Tricep Ext. ? 18 3MRS Cable OH Tricep Ext. ? 16
a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
+) means last set is held for a few seconds longer, without compromising form/safety.
on Guide" >>>
ep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
rinding more than usual and the T2 is basically impossible? If so do below!
me for that movement down to a single top set. T2 volume should be reduced by 1-3 reps per set for the week on all days. Push
ore sleep, do a better warm up, and make an honest effort to eat better. It gets easier to continue doing after one week ;)
Week Four Week Five
8/8/2016 8/15/2016
8/14/2016 8/21/2016
Mesocycle B
Week 4 Week 5
Day One Day One
Set Exercise Weight Rep Set Exercise
Back Squat Find 4RM Back Squat
3+ RM: 375 3 3+ RM:
AMRAP: AMRAP:
4 2" Deficit Deadlift 410 4 5 2" Deficit Deadlift
3MRS Single Leg Press ? 8 3MRS Single Leg Press
3MRS Chest Supported Row ? 8 3MRS Chest Supported Row
3MRS V Grip Cable Row ? 14 3MRS V Grip Cable Row
3MRS Leg Curl ? 14 3MRS Leg Curl
3MRS Leg Extension ? 14 3MRS Leg Extension
3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl
Day Two Day Two
Bench Press Find 4RM Bench Press
3+ RM: 250 3 3+ RM:
AMRAP: AMRAP:
4 Close Grip bench 205 4 5 Close Grip bench
3MRS Incline Bench ? 8 3MRS Incline Bench
3MRS DB Shoulder Press ? 8 3MRS DB Shoulder Press
3MRS Machine Lateral Raise ? 14 3MRS Machine Lateral Raise
3MRS Rear Delt Fly ? 14 3MRS Rear Delt Fly
3MRS Pec Flye ? 14 3MRS Pec Flye
3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down
Day Three Day Three
Front Squat Find 4RM Front Squat
3+ RM: 260 3 3+ RM:
AMRAP: AMRAP:
4 Back Squat 340 4 5 Back Squat
3MRS Back Step Lunge ? 8 3MRS Back Step Lunge
3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down
3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down
3MRS EZ Bar Curl ? 14 3MRS EZ Bar Curl
Day Four Day Four
Military Press Find 4RM Military Press
3+ RM: 145 3 3+ RM:
AMRAP: AMRAP:
4MRS Sling Shot Bench Find 4RM 4MRS Sling Shot Bench
RM: RM:
AMRAP: AMRAP:
4 Legs Up Bench 185 4 5 Legs Up Bench
3MRS Push Press ? 8 3MRS Push Press
3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext.
T3 Progression Guide
Example: (From the workout above)
Incline Bench
Means the lifter is to work up to heaviest 10 reps
nk. Don't be an idiot. Then complete 3 additional Max Rep Sets (MRS)
Do not push to failure. Always leave 1-2 reps in th
the week on all days. Push less hard on T3 for the week. Expect rep counts to drop as each set progresses
ng after one week ;) Attempt to beat T3 weights and volumes when y
Week Six
8/22/2016
8/28/2016
Mesocycle B
Week 6 T1 Test Week
Day One T2 Deload Week
Weight Rep Set Exercise Weight Rep Set Tier
Find 2RM Back Squat Find 1RM 1
385 2 4+ 1
1
435 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS V Grip Cable Row ? 10 3MRS 2c
? 12 3MRS Leg Curl ? 10 3MRS 3a
? 12 3MRS Leg Extension ? 10 3MRS 3b
? 12 3MRS DB Hammer Curl ? 10 3MRS 3c
Day Two
Find 2RM Bench Press Find 1RM 1
260 2 4+ 1
1
210 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Machine Lateral Raise ? 10 3MRS 2c
? 12 3MRS Rear Delt Fly ? 10 3MRS 3a
? 12 3MRS Pec Flye ? 10 3MRS 3b
? 12 3MRS Cable Tricep Push Down ? 10 3MRS 3c
Day Three
Find 2RM Front Squat Find 1RM 1
270 2 4+ 1
1
365 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Leg Extension ? 10 3MRS 2c
? 12 3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b
? 12 3MRS EZ Bar Curl ? 10 3MRS 3c
Day Four
Find 2RM Military Press Find 1RM 1
150 2 4+ 1
1
Find 2RM 4MRS Sling Shot Bench Find 1RM 1
1
1
195 2 7 T2 Rest 2a
? 6 3MRS
? 12 3MRS Cable OH Tricep Ext. ? 10 3MRS 3a
? 12 3MRS Machine Lateral Raise ? 10 3MRS 3b
? 12 3MRS Rear Delt Fly ? 10 3MRS 3c
? 12 3MRS Pec Flye ? 10 3MRS 3d
ion Guide
m the workout above)
? 10 3MRS
to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
additional Max Rep Sets (MRS) with that same weight.
ure. Always leave 1-2 reps in the tank.
to drop as each set progresses.
3 weights and volumes when you're feeling good.
Bench Press 325 Examples: Front Squat, Close Grip Bench, opposite DL.
OHP 195
Week Seven Week Eight

8/29/2016 9/5/2016
9/4/2016 9/11/2016
Mesocycle C
Week 7 Week 8
Day One Day One
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
1" Deficit Deadlift 395 6 5 1" Deficit Deadlift 425 5

Week 7 T3 Rest All Days V Grip Cable Row ? 18
T3 Variety Option: Switch some T2 & T3's Leg Curl ? 18
around this 2nd half. Leg Extension ? 18
Day Two Day Two
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
Close Grip Bench 230 6 5 Close Grip Bench 245 5

T3 Rest Machine Lateral Raise ? 18
Pec Flye ? 18
Rear Delt Flye ? 18
Day Three Day Three
Deadlift Find 6RM Deadlift Find 4RM
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
Front Squat 220 6 5 Front Squat 235 5
Stiff Leg Deadlift ? 12 3MRS Stiff Leg Deadlift ? 10

Lat Pull Down ? 12 3MRS Lat Pull Down ? 10
T3 Rest Wide Grip Cable Row ? 18
Hammer Curl ? 18
EZ Bar Curl ? 18
Day Four Day Four
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
1RM: RM:
MRS: MRS:
Legs Up Bench 210 6 5 Legs Up Bench 230 5
T3 Rest DB Bench Press ? 18

Cable OH Tricep Ext ? 18
Rear Delt Fly ? 18
Pec Flye ? 18
T2 Accessories Training
Max
Incline Bench 285
Front Squat 315
Week Nine Week Ten

9/12/2016 9/19/2016
9/18/2016 9/25/2016
Week 9 Week 10
Day One Day One
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 1" Deficit Deadlift 450 4 5 Deadlift

Day Two Day Two
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 Close Grip Bench 260 4 5 Close Grip Bench

3MRS Rear Delt Flye ? 16 3MRS Rear Delt Flye
Day Three Day Three
Deadlift Find 2RM Deadlift
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 Front Squat 250 4 5 Front Squat
3MRS Stiff Leg Deadlift ? 8 3MRS Stiff Leg Deadlift

3MRS Lat Pull Down ? 8 3MRS Lat Pull Down
3MRS Wide Grip Cable Row ? 16 3MRS Wide Grip Cable Row
3MRS Hammer Curl ? 16 3MRS Hammer Curl
Day Four Day Four
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
RM: RM:
MRS: MRS:
5 Legs Up Bench 245 4 5 Legs Up Bench
3MRS DB Bench Press ? 16 3MRS DB Bench Press

3MRS Cable OH Tricep Ext ? 16 3MRS Cable OH Tricep Ext
Week Eleven
9/26/2016
10/2/2016
Mesocycle D
Week 11
Day One
Weight Rep Set Exercise Weight Rep Set
Find 5RM Back Squat Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
465 3 6 Deadlift 480 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS V Grip Cable Row ? 12 3MRS
? 14 3MRS Leg Curl ? 12 3MRS
? 14 3MRS Leg Extension ? 12 3MRS
Day Two
Find 5RM Bench Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
270 3 6 Close Grip Bench 275 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Machine Lateral Raise ? 12 3MRS
? 14 3MRS Pec Flye ? 12 3MRS
? 14 3MRS Rear Delt Flye ? 12 3MRS
Day Three
Find 5RM Deadlift Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
260 3 6 Front Squat 270 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Wide Grip Cable Row ? 12 3MRS
? 14 3MRS Hammer Curl ? 12 3MRS
? 14 3MRS EZ Bar Curl ? 12 3MRS
Day Four
Find 5RM Military Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
Find 5RM 3MRS Sling Shot Bench Find 3RM 1MRS
RM:
MRS:
250 3 6 Legs Up Bench 260 2 7
T2b & T2c Rest
? 14 3MRS
? 14 3MRS
? 14 3MRS Rear Delt Fly ? 12 3MRS
Week 12
10/3/2016
10/9/2016
Week 12
Day One
Exercise Weight Rep Set
Back Squat Find 1RM
T2 Rest
T3 Rest
Day Two
Bench Press Find 1RM
Close Grip Bench Find 1RM

T2 Rest
T3 Rest
Day Three
Deadlift Find 1RM
Front Squat Find 1RM
T2 Rest
T3 Rest
Day Four
Military Press Find 1RM
Sling Shot Bench Find 1RM

T2 Rest
T3 Rest
Squat 160 Exceptions: Any close variation of a competition lift
Bench Press 100 Examples: Front Squat, Close Grip Bench, opposite
OHP 55

Week One
From 6/12/2016 Enter as decimal
To 6/18/2016 (Ex: .85 = 85%)
Mesocycle
Tier 1 Movement %
Day One 1 Back Squat 0.7
Day One 1
Day One 1
Day Two 1 Bench Press 0.65
Day Two 1
Day Two 1
Day Three 1 Front Squat 0.7
Day Three 1
Day Three 1
Day Four 1 Military Press 0.6
Day Four 1 Sling Shot Bench
Day Four 1
Tier 2
Day One 2 2" Deficit Deadlift 0.5
Day One 2
Day Two 2 Close Grip bench 0.5
Day Two 2
Day Three 2 Back Squat 0.5
Day Three 2
Day Four 2 Legs Up Bench 0.45
Day Four 2
Training Schedule In Block 1 you'll be finding your curre
T1 AMRAPS: When feeling bad leave it withou
Week 1
Day One
1 Back Squat Find 10RM
1 RM: 112.50 6 3+
1 AMRAP:
2a 2" Deficit Deadlift 95.00 10 4
2b Single Leg Press ? 15 3MRS
2c Chest Supported Row ? 15 3MRS
3a V Grip Cable Row ? 20 3MRS
3c Leg Extension ? 20 3MRS
3d DB Hammer Curl ? 20 3MRS
Day Two
1 Bench Press Find 10RM
1 RM: 65.00 6 3+
1 AMRAP:
2a Close Grip bench 50.00 10 4
2b Incline Bench ? 15 3MRS
2c DB Shoulder Press ? 15 3MRS
3a Machine Lateral Raise ? 20 3MRS
3b Rear Delt Fly ? 20 3MRS
3c Pec Flye ? 20 3MRS
3d Cable Tricep Push Down ? 20 3MRS
Day Three
1 Front Squat Find 10RM
1 RM: 115.00 6 3+
1 AMRAP:
2a Back Squat 80.00 10 4
2b Back Step Lunge ? 15 3MRS
2c V Grip Lat Pull Down ? 15 3MRS
3a Leg Extension ? 20 3MRS
3c Wide Grip Lat Pull Down ? 20 3MRS
3d EZ Bar Curl ? 20 3MRS
Day Four
1 Military Press Find 10RM
1 RM: 32.50 6 3+
1 AMRAP:
1 Sling Shot Bench Find 10RM 4MRS
1 RM:
1 AMRAP:
2a Legs Up Bench 45.00 10 4
2b Push Press ? 15 3MRS
3a Cable OH Tricep Ext. ? 20 3MRS
3b Machine Lateral Raise ? 20 3MRS
3c Rear Delt Fly ? 20 3MRS
3d Pec Flye ? 20 3MRS

(+) Means LAST SET is a rep out also known as an AMRAP, or, A
Paused Variants (+) means last set is held for a few seconds
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as wel
Feeling Run Down?
Perform all these
steps for 1 week:
T1: 60-90 Seconds
Max is an estimated daily 2RM.) T2 Accessories Training
ments should be competition lifts. Max
ns: Any close variation of a competition lift. Incline Bench 115
s: Front Squat, Close Grip Bench, opposite DL. Front Squat 165
t Bench, High Bar, Low Bar, etc.
Week Two Week Three

6/19/2016 6/26/2016
6/25/2016 7/2/2016
Mesocycle A
Movement % Movement %
Back Squat 0.75 Back Squat 0.8
Bench Press 0.7 Bench Press 0.75
Front Squat 0.75 Front Squat 0.8
Military Press 0.65 Military Press 0.7

Sling Shot Bench Sling Shot Bench
2" Deficit Deadlift 0.6 2" Deficit Deadlift 0.7
Close Grip bench 0.55 Close Grip bench 0.6
Back Squat 0.6 Back Squat 0.7
Legs Up Bench 0.5 Legs Up Bench 0.55
In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off
MRAPS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the we
Week 2 Week 3
Day One Day One
RM: 120.00 5 3+ RM: 127.50 4
AMRAP: AMRAP:
2" Deficit Deadlift 115.00 8 4 2" Deficit Deadlift 132.50 6
V Grip Cable Row ? 18 3MRS V Grip Cable Row ? 16
DB Hammer Curl ? 18 3MRS DB Hammer Curl ? 16
Day Two Day Two
RM: 70.00 5 3+ RM: 75.00 4
AMRAP: AMRAP:
Close Grip bench 55.00 8 4 Close Grip bench 60.00 6
Cable Tricep Push Down ? 18 3MRS Cable Tricep Push Down ? 16
Day Three Day Three
Front Squat Find 8RM Front Squat Find 6RM
RM: 125.00 5 3+ RM: 132.50 4
AMRAP: AMRAP:
Back Squat 95.00 8 4 Back Squat 112.50 6
Back Step Lunge ? 12 3MRS Back Step Lunge ? 10
V Grip Lat Pull Down ? 12 3MRS V Grip Lat Pull Down ? 10
Wide Grip Lat Pull Down ? 18 3MRS Wide Grip Lat Pull Down ? 16
EZ Bar Curl ? 18 3MRS EZ Bar Curl ? 16
Day Four Day Four
RM: 35.00 5 3+ RM: 37.50 4
AMRAP: AMRAP:
RM: RM:
AMRAP: AMRAP:
Legs Up Bench 50.00 10 4 Legs Up Bench 55.00 10
Push Press ? 12 3MRS Push Press ? 10
Cable OH Tricep Ext. ? 18 3MRS Cable OH Tricep Ext. ? 16
a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
+) means last set is held for a few seconds longer, without compromising form/safety.
on Guide" >>>
ep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
Week Four Week Five
7/3/2016 7/10/2016
7/9/2016 7/16/2016
Mesocycle B
Movement % Movement
Back Squat 0.825 Back Squat
Bench Press 0.775 Bench Press
Front Squat 0.825 Front Squat
Military Press 0.775 Military Press

2" Deficit Deadlift 0.75 2" Deficit Deadlift
Close Grip bench 0.625 Close Grip bench
Back Squat 0.75 Back Squat
Legs Up Bench 0.575 Legs Up Bench
work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still.
be more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.
Week 4 Week 5
Day One Day One
3+ RM: 132.50 3 3+ RM:
AMRAP: AMRAP:
4 2" Deficit Deadlift 142.50 4 5 2" Deficit Deadlift
3MRS DB Hammer Curl ? 14 3MRS DB Hammer Curl
Day Two Day Two
3+ RM: 77.50 3 3+ RM:
AMRAP: AMRAP:
4 Close Grip bench 62.50 4 5 Close Grip bench
3MRS Cable Tricep Push Down ? 14 3MRS Cable Tricep Push Down
Day Three Day Three
Front Squat Find 4RM Front Squat
3+ RM: 135.00 3 3+ RM:
AMRAP: AMRAP:
4 Back Squat 120.00 4 5 Back Squat
3MRS Back Step Lunge ? 8 3MRS Back Step Lunge
3MRS V Grip Lat Pull Down ? 8 3MRS V Grip Lat Pull Down
3MRS Wide Grip Lat Pull Down ? 14 3MRS Wide Grip Lat Pull Down
Day Four Day Four
3+ RM: 42.50 3 3+ RM:
AMRAP: AMRAP:
RM: RM:
AMRAP: AMRAP:
4 Legs Up Bench 57.50 10 4 Legs Up Bench
3MRS Push Press ? 8 3MRS Push Press
3MRS Cable OH Tricep Ext. ? 14 3MRS Cable OH Tricep Ext.
Incline Bench
Means the lifter is to work up to heaviest 10 rep
. Don't be an idiot. Then complete 3 additional Max Rep Sets (MRS)
Do not push to failure. Always leave 1-2 reps in
Expect rep counts to drop as each set progresse
Attempt to beat T3 weights and volumes when y
Week Six
7/17/2016
7/23/2016
Mesocycle B
% Movement %
0.85 Back Squat
0.8 Bench Press
0.85 Front Squat
0.8 Military Press

Sling Shot Bench
0.8 T2 Rest
0.65 T2 Rest
0.8 T2 Rest
0.6 T2 Rest
o harder still.
written reps as a goal. <<< BLOCK 1 / BLOCK 2 >>>
Week 6 T1 Test Week
Day One T2 Deload Week
Find 2RM Back Squat Find 1RM 1
135.00 2 4+ 1
1
152.50 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS V Grip Cable Row ? 10 3MRS 2c
? 12 3MRS Leg Extension ? 10 3MRS 3b
? 12 3MRS DB Hammer Curl ? 10 3MRS 3c
Day Two
Find 2RM Bench Press Find 1RM 1
80.00 2 4+ 1
1
65.00 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Machine Lateral Raise ? 10 3MRS 2c
? 12 3MRS Rear Delt Fly ? 10 3MRS 3a
? 12 3MRS Pec Flye ? 10 3MRS 3b
? 12 3MRS Cable Tricep Push Down ? 10 3MRS 3c
Day Three
Find 2RM Front Squat Find 1RM 1
140.00 2 4+ 1
1
127.50 2 7 T2 Rest 2a
? 6 3MRS
? 6 3MRS 2b
? 12 3MRS Leg Extension ? 10 3MRS 2c
? 12 3MRS Wide Grip Lat Pull Down ? 10 3MRS 3b
? 12 3MRS EZ Bar Curl ? 10 3MRS 3c
Day Four
Find 2RM Military Press Find 1RM 1
45.00 2 4+ 1
1
Find 2RM 4MRS Sling Shot Bench Find 1RM 1
1
1
60.00 10 4 T2 Rest 2a
? 6 3MRS
? 12 3MRS Cable OH Tricep Ext. ? 10 3MRS 3a
? 12 3MRS Machine Lateral Raise ? 10 3MRS 3b
? 12 3MRS Rear Delt Fly ? 10 3MRS 3c
? 12 3MRS Pec Flye ? 10 3MRS 3d
on Guide
the workout above)
? 10 3MRS
to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
dditional Max Rep Sets (MRS) with that same weight.
ure. Always leave 1-2 reps in the tank.
o drop as each set progresses.
weights and volumes when you're feeling good.
OHP 87.5

7/24/2016 7/31/2016
7/30/2016 8/6/2016
Mesocycle C
Back Squat Back Squat
Bench Press Bench Press
Deadlift Deadlift
Military Press Military Press

1" Deficit Deadlift 0.7 1" Deficit Deadlift 0.75
Close Grip Bench 0.7 Close Grip Bench 0.75
Front Squat 0.7 Front Squat 0.75
Legs Up Bench 0.65 Legs Up Bench 0.7
The purpose of these sec

CK 1 / BLOCK 2 >>> Find written RM then use the percentage of that RM an
Week 7 Week 8
Day One Day One
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
1" Deficit Deadlift 180.00 6 5 1" Deficit Deadlift 192.50 5

Week 7 T3 Rest All Days V Grip Cable Row ? 18
T3 Variety Option: Switch some T2 & T3's Leg Curl ? 18
around this 2nd half. Leg Extension ? 18
Day Two Day Two
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
Close Grip Bench 102.50 6 5 Close Grip Bench 110.00 5

T3 Rest Machine Lateral Raise ? 18
Pec Flye ? 18
Rear Delt Flye ? 18
Day Three Day Three
Deadlift Find 6RM Deadlift Find 4RM
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
Front Squat 120.00 6 5 Front Squat 130.00 5
Stiff Leg Deadlift ? 12 3MRS Stiff Leg Deadlift ? 10

Lat Pull Down ? 12 3MRS Lat Pull Down ? 10
T3 Rest Wide Grip Cable Row ? 18
Hammer Curl ? 18
EZ Bar Curl ? 18
Day Four Day Four
RM: 85% 3 5+ RM: 85% 2
AMRAP: AMRAP:
1RM: RM:
MRS: MRS:
Legs Up Bench 95.00 6 5 Legs Up Bench 102.50 5
T3 Rest DB Bench Press ? 18

Cable OH Tricep Ext ? 18
Rear Delt Fly ? 18
Pec Flye ? 18
T2 Accessories Training
Max
Incline Bench 122.5
Front Squat 172.5
Week Nine Week Ten

8/7/2016 8/14/2016
8/13/2016 8/20/2016
Movement % Movement
Back Squat Back Squat
Bench Press Bench Press
Deadlift Deadlift
Military Press Military Press

1" Deficit Deadlift 0.8 Deadlift
Close Grip Bench 0.8 Close Grip Bench
Front Squat 0.8 Front Squat
Legs Up Bench 0.75 Legs Up Bench
he purpose of these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with
centage of that RM and complete the listed reps and sets. AMRAPS always optional depending on physical and mental state.
Week 9 Week 10
Day One Day One
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 1" Deficit Deadlift 207.50 4 5 Deadlift

Day Two Day Two
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 Close Grip Bench 115.00 4 5 Close Grip Bench

3MRS Rear Delt Flye ? 16 3MRS Rear Delt Flye
Day Three Day Three
Deadlift Find 2RM Deadlift
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
5 Front Squat 137.50 4 5 Front Squat
3MRS Stiff Leg Deadlift ? 8 3MRS Stiff Leg Deadlift

3MRS Lat Pull Down ? 8 3MRS Lat Pull Down
3MRS Wide Grip Cable Row ? 16 3MRS Wide Grip Cable Row
3MRS Hammer Curl ? 16 3MRS Hammer Curl
Day Four Day Four
5+ RM: 85% 1 5+ RM:
AMRAP: AMRAP:
RM: RM:
MRS: MRS:
5 Legs Up Bench 110.00 4 5 Legs Up Bench
3MRS DB Bench Press ? 16 3MRS DB Bench Press

3MRS Cable OH Tricep Ext ? 16 3MRS Cable OH Tricep Ext
Week Eleven
8/21/2016
8/27/2016
Mesocycle D
% Movement %
Back Squat
Bench Press
Deadlift
Military Press
Sling Shot Bench
0.825 Deadlift 0.85
0.825 Close Grip Bench 0.85
0.825 Front Squat 0.85
0.775 Legs Up Bench 0.8
ity then follow that up with additional work based off that RM.
n physical and mental state. If killing it attempt RM PR's and total volume base PR's each week.
Week 11
Day One
Find 5RM Back Squat Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
212.50 3 6 Deadlift 220.00 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS V Grip Cable Row ? 12 3MRS
? 14 3MRS Leg Curl ? 12 3MRS
? 14 3MRS Leg Extension ? 12 3MRS
Day Two
Find 5RM Bench Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
120.00 3 6 Close Grip Bench 122.50 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Machine Lateral Raise ? 12 3MRS
? 14 3MRS Rear Delt Flye ? 12 3MRS
Day Three
Find 5RM Deadlift Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
142.50 3 6 Front Squat 147.50 2 7
T2b & T2c Rest
? 6 3MRS
? 6 3MRS
? 14 3MRS Wide Grip Cable Row ? 12 3MRS
? 14 3MRS Hammer Curl ? 12 3MRS
? 14 3MRS EZ Bar Curl ? 12 3MRS
Day Four
Find 5RM Military Press Find 3RM
90% 2 3+ RM: 90% 1 3+
AMRAP:
Find 5RM 3MRS Sling Shot Bench Find 3RM 1MRS
RM:
MRS:
112.50 3 6 Legs Up Bench 115.00 2 7
T2b & T2c Rest
? 14 3MRS
? 14 3MRS
? 14 3MRS Rear Delt Fly ? 12 3MRS
Week 12
8/28/2016
9/3/2016
Movement %
Back Squat
Bench Press
Deadlift
Military Press
Sling Shot Bench
Deadlift
Close Grip Bench
Front Squat
Legs Up Bench
R's each week.

Week 12
Day One
Back Squat Find 1RM
T2 Rest
T3 Rest
Day Two
Bench Press Find 1RM
Close Grip Bench Find 1RM

T2 Rest
T3 Rest
Day Three
Deadlift Find 1RM
Front Squat Find 1RM

T2 Rest
T3 Rest
Day Four
Military Press Find 1RM
Sling Shot Bench Find 1RM

T2 Rest
T3 Rest
T1 Movements Training (Training Max is an estimated daily 2RM at cycle start.)
Squat 275 Exceptions: OHP & close variation of a competition lift.
OHP 105
Week One Week Two
From 2/2/2016 Enter as decimal 2/9/2016
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Tier 1 Movement % Movement
Day One 1 Squat 0.85 Squat
Day One 1
Day One 1
Day Two 1 Bench 0.85 Bench
Day Two 1
Day Two 1
Day Three 1 3" Deficit Deadlift 0.75 3" Deficit Deadlift
Day Three 1
Day Three 1
Day Four 1 Sling Shot Bench 0.9 Sling Shot Bench
Day Four 1
Day Four 1
Day Five 1 Front Squat 0.85 Front Squat
Day Five 1
Day Five 1
Tier 2
Day One 2 Incline Bench 0.6 Incline Bench
Day One 2
Day Two 2 Pause Squat 0.7 Pause Squat
Day Two 2
Day Three 2 Legs Up Bench 0.6 Legs Up Bench
Day Three 2
Day Four 2 Paused Deadlift 0.6 Paused Deadlift
Day Four 2
Day Five 2 Close Grip Bench 0.65 Close Grip Bench
Day Five 2
Day Six 2 Rest Rest
Day Six 2
Day Seven 2 Rest Rest
Day Seven 2
Third Tier Progression Guidelines
Weeks 1&2 In 3-4 sets work up to heaviest 12-15 reps. Once reached that's the first set. Perform four more se
Weeks 3&4 In 3-4 sets work up to heaviest 10-12 reps. Once reached that's the first set. Perform three more
Weeks 5&6 In 3-4 sets work up to heaviest 8-10 reps. Once reached that's the first set. Perform two more set
Week 7&8 In 3-4 sets work up to heaviest 6-8 reps. Once reached that's the first set. Perform one more set a
Week 9 In 3-4 sets work up to heaviest 10 reps. Once reached that is final set for that movement.
T3 Example: Wk 1, Day 1, T3a "Ez Bar Curl": Warming up, set one is 45 lb. x 15 could have done 5+ more reps, go u
Training Schedule
Week 1 Week 2
Day One Day One
Tier Exercise Weight Rep Set Exercise
1 Squat 235 4 3+ Squat
1
1
2 Incline Bench 80 10 4+ Incline Bench
3 V Grip Cable Row ? Max 5 V Grip Cable Row
3 Ez Bar Curl ? Max 5 Ez Bar Curl
3 Leg Curl ? Max 5 Leg Curl
Day Two Day Two
1 Bench 160 4 3+ Bench
1
1
2 Pause Squat 195 3 7+ Pause Squat
3 Seated DB OHP ? Max 5 Seated DB OHP
3 Side Laterals ? Max 5 Side Laterals
3 Pec Deck ? Max 5 Pec Deck
Day Three Day Three
1 3" Deficit Deadlift 220 4 3+ 3" Deficit Deadlift
1
1
2 Legs Up Bench 115 10 4+ Legs Up Bench
3 Pull Up ? Max 5 Pull Up
3 Hyper Extension ? Max 5 Hyper Extension
3 Rear Delt Flye ? Max 5 Rear Delt Flye
Day Four Day Four
1 Sling Shot Bench 170 4 3+ Sling Shot Bench
1
1
2 Paused Deadlift 175 3 7+ Paused Deadlift
3 Wide Grip Incline ? Max 5 Wide Grip Incline
3 Dips ? Max 5 Dips
3 Cable OH Tri Ext ? Max 5 Cable OH Tri Ext
Day Five Day Five
1 Front Squat 140 4 3+ Front Squat
1
1
2 Close Grip Bench 125 10 4+ Close Grip Bench
3 Stiff Leg Deadlift ? Max 5 Stiff Leg Deadlift
3 Back Step Lunge ? Max 5 Back Step Lunge
3 Lat Pull Down ? Max 5 Lat Pull Down
ted daily 2RM at cycle start.) T2 Accessories Training List movements here that are not T1 movements, or base
competition lifts. Max Example: Close Grip Bench Press & Sling Shot Bench can b
ariation of a competition lift. Incline Bench 135 Good T2 Options:
se Grip Bench, opposite DL. Front Squat 165 Deadlift & Back: Any pull up or row type, and/or more dea
Low Bar, etc. Upper Presssing: Flat & Incline bench varieties with bar, du
Squatting: More squats varieties including other bar positi
Week Three Week Four

2/16/2016 2/23/2016
2/22/2016 2/29/2016
% Movement % Movement
0.9 Squat 0.875 Squat
0.925
0.975
0.9 Bench 0.875 Bench
0.925
0.975
0.8 2" Deficit Deadlift 0.85 1" Deficit Deadlift
0.95 Sling Shot Bench 0.925 Sling Shot Bench

0.975
1.025
0.9 Front Squat 0.875 Front Squat
0.925
0.975
0.65 Incline Bench 0.7 Incline Bench
0.75 Pause Squat 0.8 Squat
0.65 Legs Up Bench 0.7 Legs Up Bench
0.65 Paused Deadlift 0.7 Deadlift
0.7 Close Grip Bench 0.75 Close Grip Bench
Rest Rest
Rest Rest
General Guidance
first set. Perform four more sets at same weight. (+) Means LAST SET is a rep out also known as a
first set. Perform three more sets at same weight. Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2
first set. Perform two more sets at same weight. Feeling Run Down? Step 1: Leave 2-3 reps left in your tank on all
rst set. Perform one more set at same weight. Perform all Step 2: Volume deload by decreasing all T3 m
et for that movement. Steps for 1 week Step 2: Eat 250-500 cals more next two days
have done 5+ more reps, go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5 lb. for set three and
Week 3 Week 4
Day One Day One
Weight Rep Set Exercise Weight Rep Set Exercise
250 3 4+ Squat 240 3 1 Squat
255 2 2
270 1 3+
90 8 4 Incline Bench 95 6 4 Incline Bench
? Max 5 V Grip Cable Row ? Max 4 V Grip Cable Row
? Max 5 Ez Bar Curl ? Max 4 Ez Bar Curl
? Max 5 Leg Curl ? Max 4 Leg Curl
Day Two Day Two
170 3 4+ Bench 165 3 1 Bench
175 2 2
185 1 3+
205 2 8 Pause Squat 220 1 10+ Squat
? Max 5 Seated DB OHP ? Max 4 Seated DB OHP
? Max 5 Side Laterals ? Max 4 Side Laterals
? Max 5 Pec Deck ? Max 4 Pec Deck
Day Three Day Three
235 3 4+ 2" Deficit Deadlift 250 2 5+ 1" Deficit Deadlift
125 8 4 Legs Up Bench 135 6 4 Legs Up Bench

? Max 5 Pull Up ? Max 4 Pull Up
? Max 5 Hyper Extension ? Max 4 Hyper Extension
? Max 5 Rear Delt Flye ? Max 4 Rear Delt Flye
Day Four Day Four
180 3 4+ Sling Shot Bench 175 3 1 Sling Shot Bench
185 2 2
195 1 3+
190 2 8 Paused Deadlift 205 1 10+ Deadlift
? Max 5 Wide Grip Incline ? Max 4 Wide Grip Incline
? Max 5 Dips ? Max 4 Dips
? Max 5 Cable OH Tri Ext ? Max 4 Cable OH Tri Ext
Day Five Day Five
150 3 4+ Front Squat 145 3 1 Front Squat
155 2 2
160 1 3+
135 8 4 Close Grip Bench 145 6 4 Close Grip Bench
? Max 5 Stiff Leg Deadlift ? Max 4 Stiff Leg Deadlift
? Max 5 Back Step Lunge ? Max 4 Back Step Lunge
? Max 5 Lat Pull Down ? Max 4 Lat Pull Down
are not T1 movements, or based upon T1 movements.
Press & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
p or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
line bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
ieties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and le
Week Five
3/1/2016
3/7/2016
% Movement %
0.95 Squat 0.9
0.95
1
0.95 Bench 0.9
0.95
1
0.875 Deadlift 0.9
0.925 0.95
0.975 1
1 Sling Shot Bench 0.95
1
1.05
0.95
1
0.75 Incline Bench 0.55
0.775 Squat 0.6
0.75 Deadlift 0.55
Rest
Rest
SET is a rep out also known as an AMRAP, or, As Many Reps As Possible.
Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
2-3 reps left in your tank on all T1 and T2 AMRAP sets for the remaining portion of the week. Resume 1-2 reps left in tank follo
me deload by decreasing all T3 movements by one set for the rest of that week. Resume T3 volume as written the following wee
50-500 cals more next two days and try to get 30-60 more minutes of sleep each night that week.
e tank add 5 lb. for set three and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing max reps for each
Week 5 Rest Guide

Day One T1 Rest 3-5 minutes between sets. Close
Weight Rep Set Exercise Weight Rep Set T2 Rest 2-3 minutes between sets. Close
260 1 5+ Squat 250 3 1 T3 Frest 60-90 seconds between sets. Clo
260 2 1
275 Max 1
100 5 5+ Incline Bench 75 Max 1
? Max 3 V Grip Cable Row ? Max 1
? Max 3 Ez Bar Curl ? Max 1
? Max 3 Leg Curl ? Max 1
Day Two
180 1 5+ Bench 170 3 1
180 2 1
190 Max 1
215 5 5+ Squat 165 Max 1
? Max 3 Seated DB OHP ? Max 1
? Max 3 Side Laterals ? Max 1
? Max 3 Pec Deck ? Max 1
Day Three
260 3 1 Deadlift 265 3 1
275 2 1 280 2 1
290 1 3+ 295 Max 1
145 5 5+ Legs Up Bench 105 Max 1
? Max 3 Pull Up ? Max 1
? Max 3 Hyper Extension ? Max 1
? Max 3 Rear Delt Flye ? Max 1
Day Four
190 1 5+ Sling Shot Bench 180 3 1
190 2 1
200 Max 1
220 5 5+ Deadlift 160 Max 1
? Max 3 Wide Grip Incline ? Max 1
? Max 3 Dips ? Max 1
? Max 3 Cable OH Tri Ext ? Max 1
Day Five
155 1 5+ Front Squat 150 3 1
155 2 1
165 Max 1
150 5 5+ Close Grip Bench 115 Max 1
? Max 3 Stiff Leg Deadlift ? Max 1
? Max 3 Back Step Lunge ? Max 1
? Max 3 Lat Pull Down ? Max 1
ereas Incline Bench cannot.
push press, seated, etc.

& lunges, good mornings, and leg pressing…
ps in your tank. Don't be an idiot.
Resume 1-2 reps left in tank following week.
ume as written the following week.
th 60 lb. doing max reps for each following set.
The rest guide is important to follow fairly closely due to Rep Out Rule.
3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
t 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
OHP 82.5
Week One Week Two
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Day One 1
Day One 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Five 1 Front Squat 0.85 Front Squat
Day Five 1
Day Five 1
Tier 2
Day One 2
Day Two 2
Day Three 2
Day Four 2
Day Five 2
Day Six 2 Rest Rest
Day Six 2
Day Seven 2 Rest Rest
Day Seven 2
Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 182.5 4 3+ Squat
1
1
Day Two Day Two
1 Bench 107.5 4 3+ Bench
1
1
Day Three Day Three
1
1
Day Four Day Four
1 Sling Shot Bench 112.5 4 3+ Sling Shot Bench
1
1
3 Dips ? Max 5 Dips
Day Five Day Five
1 Front Squat 145 4 3+ Front Squat
1
1
2 Close Grip Bench 82.5 10 4+ Close Grip Bench

2/16/2016 2/23/2016
2/22/2016 2/29/2016
0.925
0.975
0.925
0.975

0.975
1.025
0.9 Front Squat 0.875 Front Squat
0.925
0.975
Rest Rest
Rest Rest
General Guidance
Week 3 Week 4
Day One Day One
192.5 3 4+ Squat 187.5 3 1 Squat
200 2 2
210 1 3+
Day Two Day Two
112.5 3 4+ Bench 110 3 1 Bench
115 2 2
122.5 1 3+
162.5 2 8 Pause Squat 172.5 1 10+ Squat
Day Three Day Three
180 3 4+ 2" Deficit Deadlift 192.5 2 5+ 1" Deficit Deadlift
82.5 8 4 Legs Up Bench 87.5 6 4 Legs Up Bench

Day Four Day Four
120 3 4+ Sling Shot Bench 115 3 1 Sling Shot Bench
122.5 2 2
127.5 1 3+
147.5 2 8 Paused Deadlift 157.5 1 10+ Deadlift
Day Five Day Five
152.5 3 4+ Front Squat 150 3 1 Front Squat
157.5 2 2
165 1 3+
87.5 8 4 Close Grip Bench 95 6 4 Close Grip Bench
Week Five
3/1/2016
3/7/2016
% Movement %
0.95 Squat 0.9
0.95
1
0.95 Bench 0.9
0.95
1
0.875 Deadlift 0.9
0.925 0.95
0.975 1
1 Sling Shot Bench 0.95
1
1.05
0.95
1
0.75 Incline Bench 0.55
0.775 Squat 0.6
0.75 Deadlift 0.55
Rest
Rest
Week 5 Rest Guide

Day One T1 Rest 3-5 minutes between sets. Close
Weight Rep Set Exercise Weight Rep Set T2 Rest 2-3 minutes between sets. Close
205 1 5+ Squat 192.5 3 1 T3 Frest 60-90 seconds between sets. Clo
205 2 1
215 Max 1
75 5 5+ Incline Bench 55 Max 1
? Max 3 Ez Bar Curl ? Max 1
Day Two
120 1 5+ Bench 112.5 3 1
120 2 1
125 Max 1
167.5 5 5+ Squat 130 Max 1
? Max 3 Side Laterals ? Max 1
Day Three
197.5 3 1 Deadlift 202.5 3 1
207.5 2 1 215 2 1
220 1 3+ 225 Max 1
95 5 5+ Legs Up Bench 70 Max 1
? Max 3 Hyper Extension ? Max 1
Day Four
125 2 1
132.5 Max 1
170 5 5+ Deadlift 125 Max 1
? Max 3 Wide Grip Incline ? Max 1
Day Five
162.5 1 5+ Front Squat 152.5 3 1
162.5 2 1
170 Max 1
100 5 5+ Close Grip Bench 75 Max 1
? Max 3 Stiff Leg Deadlift ? Max 1
ereas Incline Bench cannot.

ps in your tank. Don't be an idiot.
Resume 1-2 reps left in tank following week.
ume as written the following week.
th 60 lb. doing max reps for each following set.
The rest guide is important to follow fairly closely due to Rep Out Rule.
t 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
OHP
Week One Week Two
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Day One 1
Day One 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Five 1 SSB Squat 0.7 SSB Squat
Day Five 1
Day Five 1
Tier 2
Day One 2
Day Two 2
Day Three 2
Day Four 2
Day Five 2
Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 385 4 3+ Squat
1
1
Day Two Day Two
1 Bench 275 4 3+ Bench
1
1
Day Three Day Three
1
1
Day Four Day Four
1 Sling Shot Bench 295 4 3+ Sling Shot Bench
1
1
3 Dips ? Max 5 Dips
Day Five Day Five
1 SSB Squat 320 4 3+ SSB Squat
1
1
2 Close Grip Bench 210 10 4+ Close Grip Bench
se Grip Bench, opposite DL. Deadlift & Back: Any pull up or row type, and/or more dea

2/16/2016 2/23/2016
2/22/2016 2/29/2016
0.95 Sling Shot Bench 1 Sling Shot Bench
0.75 SSB Squat 0.8 SSB Squat
General Guidance
Week 3 Week 4
Day One Day One
410 3 4+ Squat 430 2 5+ Squat

Day Two Day Two
295 3 4+ Bench 310 2 5+ Bench
340 2 8 Pause Squat 365 1 10 Squat

Day Three Day Three
430 3 4+ 3" Deficit Deadlift 455 2 5+ 2" Deficit Deadlift
210 8 4 Legs Up Bench 230 6 4 Legs Up Bench

Day Four Day Four
310 3 4+ Sling Shot Bench 325 2 5+ Sling Shot Bench
350 2 8 Paused Deadlift 375 1 10 Deadlift

Day Five Day Five
340 3 4+ SSB Squat 365 2 5+ SSB Squat
230 8 4 Close Grip Bench 245 6 4 Close Grip Bench

Week Five Week Six

3/1/2016 3/8/2016
3/7/2016 3/14/2016
0.9 0.925
0.925 0.95
0.9 0.925
0.925 0.95
0.8 0.825
0.825 0.85
0.95 0.975
0.975 1
0.75 0.775
0.775 0.8
0.75 Deadlift 0.775 Deadlift
Week 5 Week 6
Day One Day One
400 3 1 Squat 410 3 1 Squat
410 2 1 420 2 1
420 1 5+ 430 1 4+
185 5 5+ Incline Bench 190 4 5 Incline Bench
Day Two Day Two
285 3 1 Bench 295 3 1 Bench
295 2 1 300 2 1
300 1 5+ 310 1 4+
355 5 5+ Squat 365 4 5 Squat
Day Three Day Three
415 3 1 2" Deficit Deadlift 430 3 1 2" Deficit Deadlift
430 2 1 440 2 1
440 1 5+ 455 1 4+
245 5 5+ Legs Up Bench 250 4 5 Legs Up Bench
Day Four Day Four
300 3 1 Sling Shot Bench 310 3 1 Sling Shot Bench
310 2 1 315 2 1
315 1 5+ 325 1 4+
400 5 5+ Deadlift 415 4 5 Deadlift
Day Five Day Five
330 3 1 SSB Squat 340 3 1 SSB Squat
340 2 1 355 2 1
355 1 5+ 365 1 4+
260 5 5+ Close Grip Bench 270 4 5 Close Grip Bench
reas Incline Bench cannot.


3/15/2016 3/22/2016
3/21/2016 3/28/2016
0.95
0.975
0.95
0.975
0.85
0.875
1
1.025
0.8
0.825
0.825 Pause Squat 0.75 Pause Squat
Rest Guide The rest guide is important to follow fairly close

T1 Rest 3-5 minutes between sets. Closer to 5 minutes on we
in your tank. Don't be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on we
esume 1-2 reps left in tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on
me as written the following week.
h 60 lb. doing max reps for each following set. T3 sets do not have to all be same reps per set. Peform each follow
Week 7 Week 8
Day One Day One
420 3 1 Squat 410 3 3+ Squat
430 2 1
445 1 3+
195 3 5 Incline Bench 200 2 10+ Incline Bench
Day Two Day Two
300 3 1 Bench 295 3 3+ Bench
310 2 1
315 1 3+
375 3 5 Pause Squat 340 2 5+ Pause Squat
Day Three Day Three
440 3 1 Deadlift 480 3 3+ Deadlift
455 2 1
470 1 3+
260 3 5 Legs Up Bench 270 2 5+ Legs Up Bench
Day Four Day Four
315 3 1 Sling Shot Bench 310 3 3+ Sling Shot Bench
325 2 1
335 1 3+
Day Five Day Five
355 3 1 SSB Squat 340 3 3+ SSB Squat
365 2 1
375 1 3+
275 3 5 Close Grip Bench 285 2 5+ Close Grip Bench
O
Week Nine
3/29/2016
4/4/2016
% Movement %
0.925 Squat 0.95
0.975
1
0.925 Bench 0.95
0.975
1
0.925 Deadlift 0.95
0.975
1
0.975 Sling Shot Bench 1
1.025
1.05
0.775 SSB Squat 0.8
0.825
0.85
0.85 Deload Deload
0.775 Deload Deload
0.85 Deload Deload
0.85 4" Block Deadlift 0.9
0.9 Deload Deload
s important to follow fairly closely due to Rep Out Rule.

sets. Closer to 5 minutes on weeks 7-9.
en sets. Closer to 90 seconds on weeks 7-9
eps per set. Peform each following "Rep Out Rule" described above.
Week 9
Day One
420 1 5+ Squat 430 3 1
445 2 1
455 Max 1
210 1 10 Deload Deload
? Max 2
Day Two
300 1 5+ Bench 310 3 1
315 2 1
325 Max 1
? Max 2
Day Three
495 1 5+ Deadlift 510 3 1
520 2 1
535 Max 1
? Max 2
Day Four
335 2 1
340 Max 1
455 1 10 4" Block Deadlift 480 5 4+
? Max 2
Day Five
355 1 5+ SSB Squat 365 3 1
375 2 1
385 Max 1
? Max 2
Optional 3 Week Taper with Specificy Increase
Week Ten Week Eleven

4/5/2016 4/12/2016
4/11/2016 4/18/2016
Squat 1.025 Squat 1.05
Bench 1.025 Bench 1.05
Deadlift 1.025 Deadlift 1.05
Sling Shot Bench 1.075 Sling Shot Bench 1.1
Rest Rest
Bench 0.8 Bench 0.9
Squat 0.8 Squat 0.9
Bench 0.7 Bench 0.8
4" Block Deadlift 0.95 4" Block Deadlift 1
Rest Rest
Week 10 Week 11
Day One Day One
Exercise Weight Rep Set Exercise Weight Rep Set
Squat 465 1 6+ Squat 480 1 3+
Bench 260 2 10 Bench 295 1 10+

V Grip Cable Row ? Max 1
Leg Curl ? Max 1
Day Two Day Two

Bench 335 1 6+ Bench 340 1 3+
Squat 365 2 10 Squat 410 1 10+

Seated DB OHP ? Max 1
Pec Deck ? Max 1
Day Three Day Three

Deadlift 550 1 6+ Deadlift 560 1 3+
Bench 230 5 3 Bench 260 3 4+

Pull Up ? Max 1
Rear Delt Flye ? Max 1
Day Four Day Four

Sling Shot Bench 350 1 6+ Sling Shot Bench 360 1 3+
4" Block Deadlift 510 4 5+ 4" Block Deadlift 535 3 5+

Dips ? Max 1
Cable OH Tri Ext ? Max 1
Day Five Day Five

Rest Rest
Increase
Week Twelve
4/19/2016
4/25/2016
Movement %
Test Openers
Rest
Rest
Rest
Rest
Week 12
Day One
Test Openers
Day Two
Rest
Day Three
Rest
Day Four
Rest
Day Five
Rest
OHP 82.5
Week One Week Two
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Day One 1
Day One 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Five 1 SSB Squat 0.7 SSB Squat
Day Five 1
Day Five 1
Tier 2
Day One 2
Day Two 2
Day Three 2
Day Four 2
Day Five 2
Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 182.5 4 3+ Squat
1
1
Day Two Day Two
1 Bench 107.5 4 3+ Bench
1
1
Day Three Day Three
1
1
Day Four Day Four
1 Sling Shot Bench 112.5 4 3+ Sling Shot Bench
1
1
3 Dips ? Max 5 Dips
Day Five Day Five
1 SSB Squat 120 4 3+ SSB Squat
1
1
2 Close Grip Bench 82.5 10 4+ Close Grip Bench

2/16/2016 2/23/2016
2/22/2016 2/29/2016
0.95 Sling Shot Bench 1 Sling Shot Bench
General Guidance
Week 3 Week 4
Day One Day One
192.5 3 4+ Squat 205 2 5+ Squat

Day Two Day Two
112.5 3 4+ Bench 120 2 5+ Bench
162.5 2 8 Pause Squat 172.5 1 10 Squat

Day Three Day Three
180 3 4+ 3" Deficit Deadlift 192.5 2 5+ 2" Deficit Deadlift
82.5 8 4 Legs Up Bench 87.5 6 4 Legs Up Bench

Day Four Day Four
120 3 4+ Sling Shot Bench 125 2 5+ Sling Shot Bench
147.5 2 8 Paused Deadlift 157.5 1 10 Deadlift

Day Five Day Five
127.5 3 4+ SSB Squat 135 2 5+ SSB Squat
87.5 8 4 Close Grip Bench 95 6 4 Close Grip Bench

Week Five Week Six

3/1/2016 3/8/2016
3/7/2016 3/14/2016
0.9 0.925
0.925 0.95
0.9 0.925
0.925 0.95
0.8 0.825
0.825 0.85
0.95 0.975
0.975 1
0.75 0.775
0.775 0.8
Week 5 Week 6
Day One Day One
187.5 3 1 Squat 192.5 3 1 Squat
192.5 2 1 200 2 1
200 1 5+ 205 1 4+
75 5 5+ Incline Bench 77.5 4 5 Incline Bench
Day Two Day Two
110 3 1 Bench 112.5 3 1 Bench
112.5 2 1 115 2 1
115 1 5+ 120 1 4+
167.5 5 5+ Squat 172.5 4 5 Squat
Day Three Day Three
175 3 1 2" Deficit Deadlift 180 3 1 2" Deficit Deadlift
180 2 1 185 2 1
185 1 5+ 192.5 1 4+
95 5 5+ Legs Up Bench 97.5 4 5 Legs Up Bench
Day Four Day Four
115 3 1 Sling Shot Bench 120 3 1 Sling Shot Bench
120 2 1 122.5 2 1
122.5 1 5+ 125 1 4+
170 5 5+ Deadlift 175 4 5 Deadlift
Day Five Day Five
122.5 3 1 SSB Squat 127.5 3 1 SSB Squat
127.5 2 1 132.5 2 1
132.5 1 5+ 135 1 4+
100 5 5+ Close Grip Bench 102.5 4 5 Close Grip Bench
reas Incline Bench cannot.


3/15/2016 3/22/2016
3/21/2016 3/28/2016
0.95
0.975
0.95
0.975
0.85
0.875
1
1.025
0.8
0.825
0.825 Pause Squat 0.75 Pause Squat

in your tank. Don't be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on we
esume 1-2 reps left in tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on
me as written the following week.
h 60 lb. doing max reps for each following set. T3 sets do not have to all be same reps per set. Peform each follow
Week 7 Week 8
Day One Day One
200 3 1 Squat 192.5 3 3+ Squat
205 2 1
210 1 3+
80 3 5 Incline Bench 82.5 2 10+ Incline Bench
Day Two Day Two
115 3 1 Bench 112.5 3 3+ Bench
120 2 1
122.5 1 3+
177.5 3 5 Pause Squat 162.5 2 5+ Pause Squat
Day Three Day Three
185 3 1 Deadlift 202.5 3 3+ Deadlift
192.5 2 1
197.5 1 3+
100 3 5 Legs Up Bench 102.5 2 5+ Legs Up Bench
Day Four Day Four
122.5 3 1 Sling Shot Bench 120 3 3+ Sling Shot Bench
125 2 1
127.5 1 3+
Day Five Day Five
132.5 3 1 SSB Squat 127.5 3 3+ SSB Squat
135 2 1
140 1 3+
107.5 3 5 Close Grip Bench 110 2 5+ Close Grip Bench
O
Week Nine
3/29/2016
4/4/2016
% Movement %
0.925 Squat 0.95
0.975
1
0.925 Bench 0.95
0.975
1
0.925 Deadlift 0.95
0.975
1
0.975 Sling Shot Bench 1
1.025
1.05
0.775 SSB Squat 0.8
0.825
0.85
0.85 Deload Deload
0.775 Deload Deload
0.85 Deload Deload
0.85 4" Block Deadlift 0.9
0.9 Deload Deload

Week 9
Day One
200 1 5+ Squat 205 3 1
210 2 1
215 Max 1
? Max 2 ?
Day Two
115 1 5+ Bench 120 3 1
122.5 2 1
125 Max 1
167.5 1 10 Deload Deload
? Max 2 ?
Day Three
207.5 1 5+ Deadlift 215 3 1
220 2 1
225 Max 1
? Max 2 ?
Day Four
122.5 1 5+ Sling Shot Bench 125 3 1
127.5 2 1
132.5 Max 1
192.5 1 10 4" Block Deadlift 202.5 5 4+
? Max 2 ?
Day Five
132.5 1 5+ SSB Squat 135 3 1
140 2 1
145 Max 1
? Max 2
Optional 3 Week Taper with Specificy Increase

4/5/2016 4/12/2016
4/11/2016 4/18/2016
Squat 1.025 Squat 1.05
Bench 1.025 Bench 1.05
Deadlift 1.025 Deadlift 1.05
Sling Shot Bench 1.075 Sling Shot Bench 1.1
Rest Rest
Bench 0.8 Bench 0.9
Squat 0.8 Squat 0.9
Bench 0.7 Bench 0.8
4" Block Deadlift 0.95 4" Block Deadlift 1
Rest Rest
Week 10 Week 11
Day One Day One
Squat 220 1 6+ Squat 225 1 3+
Bench 80 2 10 Bench 90 1 10+

V Grip Cable Row ? Max 1 ?
Leg Curl ? Max 1 ?
? ?
Day Two Day Two
Bench 127.5 1 6+ Bench 132.5 1 3+
Squat 172.5 2 10 Squat 192.5 1 10+

Seated DB OHP ? Max 1 ?
Pec Deck ? Max 1 ?
? ?
Day Three Day Three
Deadlift 230 1 6+ Deadlift 237.5 1 3+
Bench 87.5 5 3 Bench 100 3 4+

Pull Up ? Max 1 ?
Rear Delt Flye ? Max 1 ?
? ?
Day Four Day Four
Sling Shot Bench 135 1 6+ Sling Shot Bench 137.5 1 3+
4" Block Deadlift 215 4 5+ 4" Block Deadlift 225 3 5+

Dips ? Max 1
Cable OH Tri Ext ? Max 1
Day Five Day Five

Rest Rest
Increase
Week Twelve
4/19/2016
4/25/2016
Movement %
Test Openers
Rest
Rest
Rest
Rest
Week 12
Day One
Test Openers
Day Two
Rest
Day Three
Rest
Day Four
Rest
Day Five
Rest
GUIDE
Week One
Movement Weight Reps Sets
1" Deficit Deadlift Find 3RM T1
1" Deficit Deadlift (-20% from above) 3 5+ T1
Week Two
Week Three
Week Four
Deadlift 15% < Week-1's 3RM Weight 3 5+ T1
Deadlift (-20% from above) 5 4 T1
Week Five
Week Six
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Deadlift Find 3RM T1
1" Block Pull (+5% from above) Max 4 T1
Week Eight
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Deadlift Find 1RM (10-20 lb. left in the tank) T1
Week Ten (TEST WEEK REST 5 DAYS MINIMUM BEFORE DL TEST)
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a sta
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the field
1" Deficit Deadlift 200 3RM 1 (+) Designation means the LA
1" Deficit Deadlift 150 3 5+ When going for 3, 2, & 1 Rep
Week Two
Movement Weight Reps Sets Accessories (To be done on D
2" Deficit Deadlift 150 2RM 1 Weeks 1-3
2" Deficit Deadlift 115 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
Movement Weight Reps Sets T3 Dumbbell Hammer Curl
3" Deficit Deadlift 100 1RM 1
3" Deficit Deadlift 70 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Deadlift 170 3 5+
Deadlift 135 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 180 2 5+ T3 Dumbbell Hammer Curl
Deadlift 155 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 200 1 7+ T3 Dumbbell Row
Week Seven Day 2 Accessories (To be don

Movement Weight Reps Sets Weeks 1-3
Deadlift 250 3RM 1 T2 Stiff Leg Deadlift
1" Block Pull 265 Max 4 T3 Leg Curl
Week Eight
Week Nine
Test Day Weight Reps Sets Week 9
Deadlift Find Actual 1RM None, rest up.
Use this as a stand alone deadlift program in any of your other programs.
Works well with UHF 9 Wk.

nly enter data into the fields that look like this: 100 (Bold Blue on Yellow Background.)
Designation means the LAST SET of that movement is a rep-out. Go for max reps. Always leave 1-2 in your tank.
hen going for 3, 2, & 1 Rep Maxes (Weeks 1-3 & 7-9) leave 10-20 lb. left in your tank.
cessories (To be done on Deadlift Day)
t Pull Down 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Row 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
umbbell Hammer Curl 5 sets x Max Reps Work up to a weight you can get 12-15 reps with on the first set
t Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
ay 2 Accessories (To be done on a separate lower or upper day)
ff Leg Deadlift 4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
4 sets x Max Reps Work up to a weight you can get 15-20 reps with on the first set
ff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
one, rest up.
f your other programs.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many R
low Background.) Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't g
s. Always leave 1-2 in your tank. Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
T1 Rest 3-5 minutes between sets. Closer to 5 minutes on weeks 7-9.
et 12-15 reps with on the first set T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
et 12-15 reps with on the first set
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more
et 10-12 reps with on the first set go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5
et 10-12 reps with on the first set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing m



t 6-10 reps with on the first set

so known as an AMRAP, or, As Many Reps As Possible.
ts and T1&T2 AMRAPs as well. Don't go to actual failure.
ank. Don't be an idiot.
minutes on weeks 7-9.

90 seconds on weeks 7-9
s 45 lb. x 15 could have done 5+ more reps,

5 reps with a 2-3 left in the tank add 5 lb. for set three
erform 4 more sets with 60 lb. doing max reps for each following set.
GUIDE
Week One
Week Two
Week Three
Week Four
Week Five
Week Six
Deadlift Same as Week-1's 3RM 1 7+ T1
Deadlift (-7.5% from above) 1 1+ T1
Week Seven
Week Eight
2" Block Pull (+7.5% from above) Max 4 T1
Week Nine
Deadlift Find 1RM (10-20 lb. left in the tank) T1
Test Day Weight Reps Sets
Deadlift Find Actual 1RM T1
Use this as a sta
CALCULATOR
Week One Notes
Movement Weight Reps Sets Only enter data into the field
1" Deficit Deadlift 222.5 3RM 1 (+) Designation means the LA
1" Deficit Deadlift 177.5 3 5+ When going for 3, 2, & 1 Rep
Week Two
Movement Weight Reps Sets Accessories (To be done on D
2" Deficit Deadlift 205 2RM 1 Weeks 1-3
2" Deficit Deadlift 165 2 5+ T3 Lat Pull Down
Week Three T3 Dumbbell Row
3" Deficit Deadlift 192.5 1RM 1
3" Deficit Deadlift 155 1 7+ Weeks 4-6
T3 Lat Pull Down
Week Four T3 Dumbbell Row
Deadlift 190 3 5+
Deadlift 150 5 4 Weeks 7-8
Week Five T3 Lat Pull Down
Movement Weight Reps Sets T3 Dumbbell Row
Deadlift 170 3 5
Week Six Week 9
Movement Weight Reps Sets T3 Lat Pull Down
Deadlift 225 1 7+ T3 Dumbbell Row
Week Seven Day 2 Accessories (To be don

1" Block Pull 187.5 Max 4 T3 Leg Curl
Week Eight
Deadlift 242.5 2RM 1 T2 Stiff Leg Deadlift
Week Nine
Test Day Weight Reps Sets Week 9
Deadlift Find Actual 1RM None, rest up.
Use this as a stand alone deadlift program in any of your other programs.
Works well with UHF 9 Wk.

nly enter data into the fields that look like this: 100 (Bold Blue on Yellow Background.)
Designation means the LAST SET of that movement is a rep-out. Go for max reps. Always leave 1-2 in your tank.
hen going for 3, 2, & 1 Rep Maxes (Weeks 1-3 & 7-9) leave 10-20 lb. left in your tank.
cessories (To be done on Deadlift Day)
t Pull Down 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Row 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
umbbell Hammer Curl 1 sets x Max Reps Work up to heaviest 10 reps in 3-4 sets.
ay 2 Accessories (To be done on a separate lower or upper day)
ff Leg Deadlift 2 sets x Max Reps Work up toa weight you can get 6-10 reps with on the first set
one, rest up.
f your other programs.
General Guidance
(+) Means LAST SET is a rep out also known as an AMRAP, or, As Many R
low Background.) Rep Out Rule Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't g
s. Always leave 1-2 in your tank. Always leave 1-2 reps in your tank. Don't be an idiot.
Rest Guide
et 12-15 reps with on the first set T3 Frest 60-90 seconds between sets. Closer to 90 seconds on weeks 7-9
Accessories Example:
Wk 1 "Lat Pull Down": Warming up, set one is 45 lb. x 15 could have done 5+ more
et 10-12 reps with on the first set go up to 55 lb. on set two and get another 15 reps with a 2-3 left in the tank add 5
et 10-12 reps with on the first set and get 60 lb. x 14 reps that is the first set perform 4 more sets with 60 lb. doing m



t 6-10 reps with on the first set

so known as an AMRAP, or, As Many Reps As Possible.
ts and T1&T2 AMRAPs as well. Don't go to actual failure.
ank. Don't be an idiot.

90 seconds on weeks 7-9
s 45 lb. x 15 could have done 5+ more reps,

5 reps with a 2-3 left in the tank add 5 lb. for set three
erform 4 more sets with 60 lb. doing max reps for each following set.
Cells with blue text on yellow background are drop down lists.
STEP ONE: Select either Squat or Bench as a T1 to start off your Day One.
T1 T2 T3a T3b T2 & T3 Movements a

Day One Bench Incline BTNP Side Lateral you learn how to edit
Day Two Squat SLDL Pull Ups EZ Bar Curl
Day Three OHP CGBP Incline EZ Bar Pull Over Train no more than 4-
Day Four Deadlift Front Squat Row Rear Delt Flyes
OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP: Behind the Neck Press
STEP TWO: Pick LBS or KG in the yellow cell below.

STEP THREE: Fill in your goal weights. Use these guidelines:
Goal Weights Enter 2/5/10RM's for T1/T2/T3
T1 Movement LBS T2 Movement LBS T3a Movement LBS
Bench 315 Incline 225 BTNP Bar
Squat 455 SLDL 185 Pull Ups BW
OHP 195 CGBP 245 Incline 95
Deadlift 535 Front Squat 225 Row 105
Heads up, intensity focused will be intense… so yeah. Lunges 85
Pec Flye 15
Note: These percentages affect all lifts in the respective tier.
Progression Schedules
Week T1 Reps Sets T1 lift progression schedule.
1 85% 5 3 This table shows you how the weights, rep
2 90% 3 4+ adjust week to week.
3 87.5% 4 3
4 92.5% 2 5 The T1 progresses in a weekly undulation
5 90% 4 3+ drops/increases in reps per set accordingly
6 95% 2 4 Try to run it like this the first time. If you d
7 92.5% 3 3 plug in your own percentages.
8 97.5% 1 9+
9 95% 2 3+ Remember, these are percentages based of
10 100% Max 1 rep max you entered above. Do not use 1R
11 90% 2 4+
12 Test Test Test

1 80% 6 5 Like the T1 table above this shows you ho
2 85% 5 5 reps, and sets adjust over the course of the
3 90% 4 5+
4 82.5% 6 4 The T2 progresses in three week waves of
5 87.5% 5 4 per set. A set is dropped every three weeks
6 92.5% 4 4+ are based off of rep maxes above it won't b
7 85% 6 3 to hit these weights, reps, and sets. All the
8 90% 5 3 to enter in rep maxes (RM) that you can hi
9 95% 4 3+
10 100% 3 5+ The rep outs are the week after T1 rep outs
11 Rest Rest Rest end where they're used to bump up the effo
12 Rest Rest Rest while keeping volume lower because of ta

1 Follow Max 5 The T3 table has no intensity, because thes
2 The Max 5 of weights that can be lifted for 10-or-mor
3 Progression Max 5
4 Guideline Max 4 These are performed for max reps on each
5 Column (AO) Max 4 Always be sure to leave 1-2 reps left in the
6 Max 4 Don't go to absolute failure, but get close.
7 Max 3
8 Max 3 The number of sets decreases every three w
9 Max 3 make less of a recovery debt while the inte
10 Max 2 in the T1.
11 Rest Rest Rest
12 Rest Rest Rest
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
So if you're finding the progression too aggressive

it can be easily tailored back. If it's too light then change
the intensity percentage for T1/T2 respectively.
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following da
Day Training "+" Means LAST SET of that mov
Schedule Date Schedule T1 Movement LBS
T2 & T3 Movements are fixed until Monday 1-Feb Rest
you learn how to edit the formulas. Tuesday 2-Feb Train Bench 270
Wednesday 3-Feb Rest
Train no more than 4-days in a row. Week 1
Thursday 4-Feb Train Squat 385
Friday 5-Feb Rest
hind the Neck Press Saturday 6-Feb Train OHP 165
Sunday 7-Feb Train Deadlift 310
Monday 8-Feb Rest
Tuesday 9-Feb Train Bench 285
T3b Movement The Trough
LBS Week 2Thursday 11-Feb Train Squat 410
Side Lateral 65 Friday 12-Feb Rest
EZ Bar Curl 10 Saturday 13-Feb Train OHP 175
EZ Bar Pull Over 10 Sunday 14-Feb Train Deadlift 480
Rear Delt Flyes 55 Monday 15-Feb Rest
Hammer Curl 35 Tuesday 16-Feb Train Bench 275
Week 3
Friday 19-Feb Rest
n schedule. Saturday 20-Feb Train OHP 170
ou how the weights, reps, and sets Sunday 21-Feb Train Deadlift 470
Monday 22-Feb Rest
Tuesday 23-Feb Train Bench 290
in a weekly undulation with Wednesday 24-Feb Rest
reps per set accordingly. Week 4
is the first time. If you don't like it Friday 26-Feb Rest
Saturday 27-Feb Train OHP 180
Sunday 28-Feb Train Deadlift 495
re percentages based off of the Monday 29-Feb Rest
d above. Do not use 1RM's! Tuesday 1-Mar Train Bench 285
Wednesday 2-Mar Rest
The Shoulder
Week 5Thursday 3-Mar Train Squat 410
Friday 4-Mar Rest
n schedule. Saturday 5-Mar Train OHP 175
bove this shows you how the weights, Sunday 6-Mar Train Deadlift 480
t over the course of the program. Monday 7-Mar Rest
Tuesday 8-Mar Train Bench 300
in three week waves of 6/5/4 reps Wednesday 9-Mar Rest
pped every three weeks. Since these Week 6
Thursday 10-Mar Train Squat 430
Week 6
maxes above it won't be a problem Friday 11-Mar Rest
, reps, and sets. All the more reason Saturday 12-Mar Train OHP 185
es (RM) that you can hit daily. Sunday 13-Mar Train Deadlift 510
Monday 14-Mar Rest
e week after T1 rep outs until the Tuesday 15-Mar Train Bench 290
used to bump up the effort of the lifter Wednesday 16-Mar Rest
me lower because of tapering. Week 7Thursday 17-Mar Train Squat 420
Friday 18-Mar Rest
n schedule. Saturday 19-Mar Train OHP 180
o intensity, because these are based off Sunday 20-Mar Train Deadlift 495
be lifted for 10-or-more reps per set. Monday 21-Mar Rest
ed for max reps on each set. Wednesday 23-Mar Rest
eave 1-2 reps left in the tank. The Week
Crest 8
Thursday 24-Mar Train Squat 445
e failure, but get close. Friday 25-Mar Rest
Saturday 26-Mar Train OHP 190
decreases every three weeks to help Sunday 27-Mar Train Deadlift 520
very debt while the intensity creeps up Monday 28-Mar Rest
Week 9Thursday 31-Mar Train Squat 430
Friday 1-Apr Rest
Saturday 2-Apr Train OHP 185
Sunday 3-Apr Train Deadlift 510
Monday 4-Apr Rest
Tuesday 5-Apr Train Bench 315
Wednesday 6-Apr Rest
Week 10
Thursday 7-Apr Train Squat 455
Friday 8-Apr Rest
Monday 11-Apr Rest
gh to figure this out. :) Tuesday 12-Apr Train Bench 285
TheWeek
Peak 11
Thursday 14-Apr Train Squat 410
Friday 15-Apr Rest
Monday 18-Apr Rest
Tuesday 19-Apr Train
Test Week
Thursday 21-Apr Train
Friday 22-Apr Rest
Test Week
Saturday 23-Apr Train
Sunday 24-Apr Train
will start on. Following dates will auto adust.
LAST SET of that movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your ta
Reps Sets T2 Movement LBS Reps Sets T3a Movement LBS Reps Sets
5 3 Incline 180 6 5 BTNP Bar Max 5
5 3 SLDL 150 6 5 Pull Ups BW Max 5
5 3 CGBP 195 6 5 Incline 95 Max 5

5 3 Front Squat 180 6 5 Row 105 Max 5
3 4+ Incline 190 5 5 BTNP Bar Max 5
3 4+ SLDL 155 5 5 Pull Ups BW Max 5
3 4+ CGBP 210 5 5 Incline 95 Max 5

3 4+ Front Squat 190 5 5 Row 105 Max 5
4 3 Incline 205 4 5+ BTNP Bar Max 5
4 3 SLDL 165 4 5+ Pull Ups BW Max 5
4 3 CGBP 220 4 5+ Incline 95 Max 5

4 3 Front Squat 205 4 5+ Row 105 Max 5


2 4 Incline 210 4 4+ BTNP Bar Max 4
2 4 SLDL 170 4 4+ Pull Ups BW Max 4

2 4 CGBP 225 4 4+ Incline 95 Max 4
2 4 Front Squat 210 4 4+ Row 105 Max 4


2 3+ Incline 215 4 3+ BTNP Bar Max 3
2 3+ SLDL 175 4 3+ Pull Ups BW Max 3
2 3+ CGBP 235 4 3+ Incline 95 Max 3

2 3+ Front Squat 215 4 3+ Row 105 Max 3
Max 1 Incline 225 3 5+ BTNP Bar Max 2
Max 1 SLDL 185 3 5+ Pull Ups BW Max 2
Max 1 CGBP 245 3 5+ Incline 95 Max 2

Max 1 Front Squat 225 3 5+ Row 105 Max 2
2 4+ Incline Rest BTNP Rest
2 4+ SLDL Rest Pull Ups Rest
2 4+ CGBP Rest Incline Rest

2 4+ Front Squat Rest Row Rest
TEST SQUAT 1RM

Rest
TEST BENCH 1RM
Rest
TEST DEADLIFT 1RM
TEST OHP 1RM
e.) Always Leave 1-2 reps in your tank on those and Max Rep sets for T3.
T3b Movement LBS Reps Sets
Side Lateral 65 Max 5 These training sessions can be moved up or down

by clicking and dragging from T1 movement column (P)
EZ Bar Curl 10 Max 5 to the last set of T3b (AE)
You'll have to fix boarders if you want it looking sexy.
EZ Bar Pull Over 10 Max 5
Rear Delt Flyes 55 Max 5 Once that entire training session is highlighted grab
the edge of it (you should see a hand)
Side Lateral 65 Max 5 and move the row up or down to match
what day you want to have that training session on.
EZ Bar Curl 10 Max 5

Rear Delt Flyes 55 Max 5 All data entered on the Rep Tracker is manual
This way you can add what reps are programmed
Side Lateral 65 Max 5 plus how many are achieved on a rep out for that workout.
EZ Bar Curl 10 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.
Rear Delt Flyes 55 Max 5
Side Lateral 65 Max 4







Side Lateral Rest
EZ Bar Curl Rest
EZ Bar Pull Over Rest

Rear Delt Flyes Rest
Rep Tracker
T1 T2 T3 T3 Progression Guidelines
Keep the weight listed in the green "Goal Weights" section for T3 con
This will help you adjust to the program and more or less get your fe
The weights in the T3 colums are essentially placeholders after Week
Week-3 General Progression Guidelines

After three weeks of consistent T3 intensity (Weeks 1, 2, & 3) with v
More than 70 total reps: Add 15 lb.
After three weeks of consistent T3 intensity (Weeks 4, 5, & 6) with v
After three weeks of consistent T3 intensity (Weeks 7, 8 & 9) with vo
(These weights will only be performed on Weeks 10 &
If repeating The Rippler I suggest you switch out T3 movements into

Example: Instead of BTNP do Seated Dumbbell Overhead Press. Inst
Enter Squat 1RM
Enter Bench 1RM
Enter Deadlift 1RM
Enter OHP 1Rm
n "Goal Weights" section for T3 consistent for the first 3-weeks.
ogram and more or less get your feet wet with the Max Rep sets after T1 & T2 work.
essentially placeholders after Week 3. Make adjustments according to the following guidelines:
intensity (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
eps: Add 15 lb.
eps: Add 10 lb.
eps: Add 5 lb.
intensity (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
eps: Add 15 lb.
eps: Add 10 lb.
eps: Add 5 lb.
intensity (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
eps: Add 15 lb.
eps: Add 10 lb.
eps: Add 5 lb.
only be performed on Weeks 10 & 11.)
you switch out T3 movements into something different.

ted Dumbbell Overhead Press. Instead of BB Row go for Cable Rows. Etc.
the following:
the following:
Cells with blue text on yellow background are drop down lists.
STEP ONE: Select either Squat or Bench as a T1 to start off your Day One.
T1 T2 T3a T3b T2 & T3 Movements a

Day One Bench Incline BTNP Side Lateral you learn how to edit
Day Two Squat SLDL Pull Ups EZ Bar Curl
Day Three OHP CGBP Incline EZ Bar Pull Over Train no more than 4-
Day Four Deadlift Front Squat Row Rear Delt Flyes
OHP:Overhead Press, SLDL:Stiff Leg Deadlift, CGBP:Close Grip Bench Press, BTNP: Behind the Neck Press
STEP TWO: Pick LBS or KG in the yellow cell below.

STEP THREE: Fill in your goal weights. Use these guidelines:
Goal Weights Enter 2/5/10RM's for T1/T2/T3
T1 Movement KG T2 Movement KG T3a Movement KG
Bench 145 Incline 107.5 BTNP Bar
Squat 215 SLDL 205 Pull Ups BW
OHP 82.5 CGBP 132.5 Incline 75
Deadlift 240 Front Squat 187.5 Row 75
Heads up, intensity focused will be intense… so yeah. Lunges 45
Pec Flye 7.5
Note: These percentages affect all lifts in the respective tier.
Progression Schedules
1 85% 5 3 This table shows you how the weights, rep
2 90% 3 4+ adjust week to week.
3 87.5% 4 3
4 92.5% 2 5 The T1 progresses in a weekly undulation
5 90% 4 3+ drops/increases in reps per set accordingly
6 95% 2 4 Try to run it like this the first time. If you d
7 92.5% 3 3 plug in your own percentages.
8 97.5% 1 9+
9 95% 2 3+ Remember, these are percentages based of
10 100% Max 1 rep max you entered above. Do not use 1R
11 90% 2 4+
12 Test Test Test

1 80% 6 5 Like the T1 table above this shows you ho
2 85% 5 5 reps, and sets adjust over the course of the
3 90% 4 5+
4 82.5% 6 4 The T2 progresses in three week waves of
5 87.5% 5 4 per set. A set is dropped every three weeks
6 92.5% 4 4+ are based off of rep maxes above it won't b
7 85% 6 3 to hit these weights, reps, and sets. All the
8 90% 5 3 to enter in rep maxes (RM) that you can hi
9 95% 4 3+
10 100% 3 5+ The rep outs are the week after T1 rep outs
11 Rest Rest Rest end where they're used to bump up the effo
12 Rest Rest Rest while keeping volume lower because of ta

1 Follow Max 5 The T3 table has no intensity, because thes
2 The Max 5 of weights that can be lifted for 10-or-mor
3 Progression Max 5
4 Guideline Max 4 These are performed for max reps on each
5 Column (AO) Max 4 Always be sure to leave 1-2 reps left in the
6 Max 4 Don't go to absolute failure, but get close.
7 Max 3
8 Max 3 The number of sets decreases every three w
9 Max 3 make less of a recovery debt while the inte
10 Max 2 in the T1.
11 Rest Rest Rest
12 Rest Rest Rest
ADDITIONAL NOTES
Track your total reps for each movement. (Rep Tracker to the right.)
So if you're finding the progression too aggressive

it can be easily tailored back. If it's too light then change
the intensity percentage for T1/T2 respectively.
This sheet comes "pre loaded" with a type of undulating periodization program
built using my classic GZCL Method as a consideration for its structure.
You can adjust week to week weights in this table as well as reps.
This means you can build your own program… that is, if you know Excel or are bright enough to figure this out. :)
Enter the date that starts the week the program will start on. Following da
Day Training "+" Means LAST SET of that mov
Schedule Date Schedule T1 Movement KG
T2 & T3 Movements are fixed until Monday 1-Feb Rest
you learn how to edit the formulas. Tuesday 2-Feb Train Bench 122.5
Train no more than 4-days in a row. Week 1
Thursday 4-Feb Train Squat 182.5
Friday 5-Feb Rest
hind the Neck Press Saturday 6-Feb Train OHP 70.0
Sunday 7-Feb Train Deadlift 205.0
Monday 8-Feb Rest
Tuesday 9-Feb Train Bench 130.0
T3b Movement The Trough
KG Week 2 Thursday 11-Feb Train Squat 192.5
Side Lateral 10 Friday 12-Feb Rest
EZ Bar Curl 25 Saturday 13-Feb Train OHP 75.0
EZ Bar Pull Over 17.5 Sunday 14-Feb Train Deadlift 215.0
Rear Delt Flyes 10 Monday 15-Feb Rest
Hammer Curl 22.5 Tuesday 16-Feb Train Bench 127.5
Week 3
Friday 19-Feb Rest
n schedule. Saturday 20-Feb Train OHP 72.5
ou how the weights, reps, and sets Sunday 21-Feb Train Deadlift 210.0
Monday 22-Feb Rest
Tuesday 23-Feb Train Bench 135.0
in a weekly undulation with Wednesday 24-Feb Rest
reps per set accordingly. Week 4
is the first time. If you don't like it Friday 26-Feb Rest
Saturday 27-Feb Train OHP 77.5
Sunday 28-Feb Train Deadlift 222.5
re percentages based off of the Monday 29-Feb Rest
d above. Do not use 1RM's! Tuesday 1-Mar Train Bench 130.0
The Shoulder
Week 5 Thursday 3-Mar Train Squat 192.5
Friday 4-Mar Rest
n schedule. Saturday 5-Mar Train OHP 75.0
bove this shows you how the weights, Sunday 6-Mar Train Deadlift 215.0
t over the course of the program. Monday 7-Mar Rest
Tuesday 8-Mar Train Bench 137.5
in three week waves of 6/5/4 reps Wednesday 9-Mar Rest
pped every three weeks. Since these Week 6
Thursday 10-Mar Train Squat 205.0
Week 6
maxes above it won't be a problem Friday 11-Mar Rest
, reps, and sets. All the more reason Saturday 12-Mar Train OHP 77.5
es (RM) that you can hit daily. Sunday 13-Mar Train Deadlift 227.5
Monday 14-Mar Rest
e week after T1 rep outs until the Tuesday 15-Mar Train Bench 135.0
used to bump up the effort of the lifter Wednesday 16-Mar Rest
me lower because of tapering. Week 7Thursday 17-Mar Train Squat 200.0
Friday 18-Mar Rest
n schedule. Saturday 19-Mar Train OHP 77.5
o intensity, because these are based off Sunday 20-Mar Train Deadlift 222.5
be lifted for 10-or-more reps per set. Monday 21-Mar Rest
ed for max reps on each set. Wednesday 23-Mar Rest
eave 1-2 reps left in the tank. The Week
Crest 8
Thursday 24-Mar Train Squat 210.0
e failure, but get close. Friday 25-Mar Rest
Saturday 26-Mar Train OHP 80.0
decreases every three weeks to help Sunday 27-Mar Train Deadlift 235.0
very debt while the intensity creeps up Monday 28-Mar Rest
Week 9Thursday 31-Mar Train Squat 205.0
Friday 1-Apr Rest
Saturday 2-Apr Train OHP 77.5
Sunday 3-Apr Train Deadlift 227.5
Monday 4-Apr Rest
Tuesday 5-Apr Train Bench 145.0
Week 10
Thursday 7-Apr Train Squat 215.0
Friday 8-Apr Rest
Monday 11-Apr Rest
gh to figure this out. :) Tuesday 12-Apr Train Bench 130.0
TheWeek
Peak 11
Thursday 14-Apr Train Squat 192.5
Friday 15-Apr Rest
Monday 18-Apr Rest
Tuesday 19-Apr Train
Test Week
Thursday 21-Apr Train
Friday 22-Apr Rest
Test Week
Saturday 23-Apr Train
Sunday 24-Apr Train
ill start on. Following dates will auto adust.
LAST SET of that movement is a rep-out, aka, an AMRAP (As May Reps As Possible.) Always Leave 1-2 reps in your tan
Reps Sets T2 Movement KG Reps Sets T3a Movement KG Reps Sets
5 3 Incline 85.0 6 5 BTNP Bar Max 5
5 3 SLDL 165.0 6 5 Pull Ups BW Max 5
5 3 CGBP 105.0 6 5 Incline 75 Max 5

5 3 Front Squat 150.0 6 5 Row 75 Max 5
3 4+ Incline 92.5 5 5 BTNP Bar Max 5
3 4+ SLDL 175.0 5 5 Pull Ups BW Max 5
3 4+ CGBP 112.5 5 5 Incline 75 Max 5

3 4+ Front Squat 160.0 5 5 Row 75 Max 5
4 3 Incline 97.5 4 5+ BTNP Bar Max 5
4 3 SLDL 185.0 4 5+ Pull Ups BW Max 5
4 3 CGBP 120.0 4 5+ Incline 75 Max 5

4 3 Front Squat 170.0 4 5+ Row 75 Max 5

4 3+ CGBP 115.0 5 4 Incline 75 Max 4

2 4 Incline 100.0 4 4+ BTNP Bar Max 4
2 4 SLDL 190.0 4 4+ Pull Ups BW Max 4

2 4 CGBP 122.5 4 4+ Incline 75 Max 4
2 4 Front Squat 172.5 4 4+ Row 75 Max 4

1 9+ CGBP 120.0 5 3 Incline 75 Max 3

2 3+ Incline 102.5 4 3+ BTNP Bar Max 3
2 3+ SLDL 195.0 4 3+ Pull Ups BW Max 3
2 3+ CGBP 125.0 4 3+ Incline 75 Max 3

2 3+ Front Squat 177.5 4 3+ Row 75 Max 3
Max 1 Incline 107.5 3 5+ BTNP Bar Max 2
Max 1 SLDL 205.0 3 5+ Pull Ups BW Max 2
Max 1 CGBP 132.5 3 5+ Incline 75 Max 2

Max 1 Front Squat 187.5 3 5+ Row 75 Max 2
2 4+ Incline Rest BTNP Rest
2 4+ SLDL Rest Pull Ups Rest
2 4+ CGBP Rest Incline Rest

2 4+ Front Squat Rest Row Rest
TEST SQUAT 1RM

Rest
TEST BENCH 1RM
Rest
TEST DEADLIFT 1RM
TEST OHP 1RM
.) Always Leave 1-2 reps in your tank on those and Max Rep sets for T3.
T3b Movement KG Reps Sets
Side Lateral 10 Max 5 These training sessions can be moved up or down

by clicking and dragging from T1 movement column (P)
EZ Bar Curl 25 Max 5 to the last set of T3b (AE)
You'll have to fix boarders if you want it looking sexy.
EZ Bar Pull Over 17.5 Max 5
Rear Delt Flyes 10 Max 5 Once that entire training session is highlighted grab
the edge of it (you should see a hand)
Side Lateral 10 Max 5 and move the row up or down to match
what day you want to have that training session on.

Rear Delt Flyes 10 Max 5 All data entered on the Rep Tracker is manual
This way you can add what reps are programmed
Side Lateral 10 Max 5 plus how many are achieved on a rep out for that workout.
EZ Bar Curl 25 Max 5 Hide columns (AG) to (AJ) to bring the rep tracker
closer to the program table.







Side Lateral Rest
EZ Bar Curl Rest
EZ Bar Pull Over Rest

Rear Delt Flyes Rest
Rep Tracker
T1 T2 T3 T3 Progression Guidelines
Keep the weight listed in the green "Goal Weights
moved up or down This will help you adjust to the program and more
T1 movement column (P)
The weights in the T3 colums are essentially place
u want it looking sexy.
n is highlighted grab After three weeks of consistent T3 intensity (Week
training session on. More than 50 total reps: Add 5 lb.
After three weeks of consistent T3 intensity (Week
d on the Rep Tracker is manual More than 50 total reps: Add 10 lb.
add what reps are programmed More than 40 total reps: Add 5 lb.
on a rep out for that workout. Week-9 General Progression Guidelines
After three weeks of consistent T3 intensity (Week
bring the rep tracker More than 50 total reps: Add 15 lb.
(These weights will only be perform
If repeating The Rippler I suggest you switch out T

Example: Instead of BTNP do Seated Dumbbell O
Enter Squat 1RM
Enter Bench 1RM
Enter Deadlift 1RM
Enter OHP 1Rm
Guidelines
listed in the green "Goal Weights" section for T3 consistent for the first 3-weeks.
u adjust to the program and more or less get your feet wet with the Max Rep sets after T1 & T2 work.
he T3 colums are essentially placeholders after Week 3. Make adjustments according to the following guidelines:
l Progression Guidelines
s of consistent T3 intensity (Weeks 1, 2, & 3) with volume being the variable increase next 3Wk block by the following:
ore than 70 total reps: Add 15 lb.
s of consistent T3 intensity (Weeks 4, 5, & 6) with volume being the variable increase next 3Wk block by the following:
s of consistent T3 intensity (Weeks 7, 8 & 9) with volume being the variableincrease next 2Wk's by the following:
hese weights will only be performed on Weeks 10 & 11.)
Rippler I suggest you switch out T3 movements into something different.

d of BTNP do Seated Dumbbell Overhead Press. Instead of BB Row go for Cable Rows. Etc.
1 & T2 work.
he following guidelines:
ext 3Wk block by the following:
ext 3Wk block by the following:
xt 2Wk's by the following:

Here's a video on the basic use of this Blank Template
Here's a more complete walk through
OHP 135
Week One Week Two
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Day One 1 Squat 0.800
Day One 1 0.825
Day One 1 0.850
Day Two 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Day Five 1
Day Five 1
Day Five 1
Day Six 1
Day Six 1
Day Six 1
Day Seven 1
Day Seven 1
Day Seven 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2
Day Four 2
Day Five 2
Day Five 2
Day Six 2
Day Six 2
Day Seven 2
Day Seven 2

Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 167.50 0
1 172.50
1 177.50
2 0 0 0
2
3
3
3
Day Two Day Two
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Three Day Three
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Four Day Four
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Five Day Five
1 0 0 0
1
1
2 0 0 0
2
3
3
3
Day Six Day Six
1 0 0
1
1
2 Rest Rest
2
3
3
3
Day Seven Day Seven
1 0 0
1
1
2 Rest Rest
2
3
3
3
https://www.youtube.com/watch?v=gFzlEQI9eE0
https://www.youtube.com/watch?v=G8VxKDyppLc
ted daily 2RM.) T2 Accessories Training List movements here that are not T1 movements, or base
tion of a competition lift. Incline Bench Good T2 Options:
se Grip Bench, opposite DL. Front squat Deadlift & Back: Any pull up or row type, and/or more dea

2/16/2016 2/23/2016
2/22/2016 2/29/2016
0.875
0.900
0.925
General Guidance
Week 3 Week 4
Day One Day One
185.00 0 0 0
190.00
195.00
0 0 0 0
Day Two Day Two

0 0 0 0
0 0 0 0
Day Three Day Three

0 0 0 0
0 0 0 0
Day Four Day Four

0 0 0 0
0 0 0 0
Day Five Day Five

0 0 0 0
0 0 0 0
Day Six Day Six

0 0
Rest Rest
Day Seven Day Seven

0 0
Rest Rest
Week Five Week Six

3/1/2016 3/8/2016
3/7/2016 3/14/2016
Week 5 Week 6
Day One Day One
0 0 0 0
0 0 0 0
Day Two Day Two

0 0 0 0
0 0 0 0
Day Three Day Three

0 0 0 0
0 0 0 0
Day Four Day Four

0 0 0 0
0 0 0 0
Day Five Day Five

0 0 0 0
0 0 0 0
Day Six Day Six

0 0
Rest
Day Seven Day Seven

0 0
Rest
as Incline Bench cannot.
sh press, seated, etc.

unges, good mornings, and leg pressing…

3/15/2016 3/22/2016
3/21/2016 3/28/2016
n your tank. Don't be an idiot. T2 Rest 2-3 minutes between sets. Closer to 3 minutes on we
ume 1-2 reps left in tank following week. T3 Frest 60-90 seconds between sets. Closer to 90 seconds on
e as written the following week.
60 lb. doing max reps for each following set. T3 sets do not have to all be same reps per set. Peform each follow
Week 7 Week 8
Day One Day One
0 0 0 0
0 0 0 0
Day Two Day Two

0 0 0 0
0 0 0 0
Day Three Day Three

0 0 0 0
0 0 0 0
Day Four Day Four

0 0 0 0
0 0 0 0
Day Five Day Five

0 0 0 0
0 0 0 0
Day Six Day Six

0 0
Rest Rest
Day Seven Day Seven

0 0
Rest Rest
Week Nine
3/29/2016
4/4/2016
% Movement %
Week 9
Day One
0 0 0
0 0 0
Day Two
0 0 0
0 0 0
Day Three
0 0 0
0 0 0
Day Four
0 0 0
0 0 0
Day Five
0 0 0
0 0 0
Day Six
0
Rest
Day Seven
0
Rest
Here's a video on the basic use of this Blank Template
Here's a more complete walk through
Bench Press 125 Examples: Front Squat, Close Grip Bench, opposite D
OHP 80
Micro Cycle A
Week One Week Two
To 2/8/2016 (Ex: .85 = 85%) 2/15/2016
Day One 1 Squat 0.800
Day One 1 0.825
Day One 1 0.850
Day Two 1
Day Two 1
Day Two 1
Day Three 1
Day Three 1
Day Three 1
Day Four 1
Day Four 1
Day Four 1
Day Five 1
Day Five 1
Day Five 1
Tier 2
Day One 2
Day One 2
Day Two 2
Day Two 2
Day Three 2
Day Three 2
Day Four 2
Day Four 2
Day Five 2
Day Five 2
Training Schedule
Week 1 Week 2
Day One Day One
1 Squat 160.00 0
1 165.00
1 170.00
2 0 0.00 0
2
3
3
3
Day Two Day Two
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Three Day Three
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Four Day Four
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3
Day Five Day Five
1 0 0.00 0
1 0.00
1 0.00
2 0 0.00 0
2
3
3
3

(+) Means LAST SET is a rep out also known as an AMRAP, or, As M
Paused Variants (+) means last set is held for a few seconds lo
Rep Out Rule: Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. D
Feeling Run Down? Step 1: Cut T1 &T2 AMRAP's or leave 2-3 reps left in your tank
Perform all these Step 2: Volume deload by decreasing all T3 movements by one
steps for 1 week: Step 2: Eat 250-500 cals more next two days and try to get 30-
T1: 60-90 Seconds
https://www.youtube.com/watch?v=gFzlEQI9eE0
https://www.youtube.com/watch?v=G8VxKDyppLc
ted daily 2RM.) T2 Accessories Training List movements here that are not T1 movements, or base
tion of a competition lift. Incline Bench Good T2 Options:
se Grip Bench, opposite DL. Front squat Deadlift & Back: Any pull up or row type, and/or more dea
Micro Cycle A
2/16/2016 2/23/2016
2/22/2016 2/29/2016
0.875
0.900
0.925
Week 3 Week 4
Day One Day One
175.00 0 0.00 0
180.00 0.00
185.00 0.00
0.00 0 0.00 0
Day Two Day Two

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
Day Three Day Three

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
Day Four Day Four

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
Day Five Day Five

0.00 0 0.00 0
0.00 0.00
0.00 0.00
0.00 0 0.00 0
own as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
held for a few seconds longer, without compromising form/safety.
T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
e 2-3 reps left in your tank for the remaining portion of the week. Resume normal AMRAP guidance following week.
g all T3 movements by one set for the rest of that week. Resume T3 volume as written the following week.
wo days and try to get 30-60 more minutes of sleep each night that week.
e not T1 movements, or based upon T1 movements.
ess & Sling Shot Bench can be estimated more accurately based off normal bench ability whereas Incline Bench cannot.
or row type, and/or more deadlifts including deficits, blocks, stiff legs, etc.
e bench varieties with bar, dumbbells, and/or varying grips. OHP varieties including military, push press, seated, etc.
ties including other bar positions and pauses. Including front squats, box squats, split squats & lunges, good mornings, and leg p
Micro Cycle B
Week Five
3/1/2016
3/7/2016
% Movement %
Week 5
Day One
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Two
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Three
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Four
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Day Five
0.00 0 0.00
0.00 0.00
0.00 0.00
0.00 0 0.00
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
Then complete 3 additional Max Rep Sets (MRS) with that same weight.
e following week. Do not push to failure. Always leave 1-2 reps in the tank.
Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good.
h ability whereas Incline Bench cannot.
ng military, push press, seated, etc.

split squats & lunges, good mornings, and leg pressing…
Week Six Week Seven

3/8/2016 3/15/2016
3/14/2016 3/21/2016
Week 6 Week 7
Day One Day One
0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Two Day Two

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Three Day Three

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Four Day Four

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Five Day Five

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
reps. (Could be 15, 12, 10, 8)

MRS) with that same weight.
in the tank.
en you're feeling good.

Micro Cycle C
Week Eight Week Nine
3/22/2016 3/29/2016
3/28/2016 4/4/2016
Week 8 Week 9
Day One Day One
0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Two Day Two

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Three Day Three

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Four Day Four

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Five Day Five

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Micro Cycle D
4/5/2016 4/12/2016
4/11/2016 4/18/2016
Week 10 Week 11
Day One Day One
0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Two Day Two

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Three Day Three

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Four Day Four

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Day Five Day Five

0 0.00 0 0.00
0.00 0.00
0.00 0.00
0 0.00 0 0.00
Incline Bench ? 10 3MRS
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12
Then complete 3 additional Max Rep Sets (MRS) with that same w
Do not push to failure. Always leave 1-2 reps in the tank.
Expect rep counts to drop as each set progresses.
Attempt to beat T3 weights and volumes when you're feeling good
Week Twelve
4/19/2016
4/25/2016
Movement %
Week 12
Day One
0 0.00
0.00
0.00
0 0.00
Day Two
0 0.00
0.00
0.00
0 0.00
Day Three
0 0.00
0.00
0.00
0 0.00
Day Four
0 0.00
0.00
0.00
0 0.00
Day Five
0 0.00
0.00
0.00
0 0.00
viest 10 reps. (Could be 15, 12, 10, 8)

p Sets (MRS) with that same weight.
1-2 reps in the tank.
et progresses.
mes when you're feeling good.

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GZCL here AKA Cody Lefever. Email: CLGZ@ymail.com

WARNING: CLICKING IN CELLS \WILL POTENTIALLY REMOVE LINKS/FORMULAS.

ut how to do this for themselves. :)

Read a review of it here!

MOVE LINKS/FORMULAS. JUST UNDO IF YOU MESS IT UP.

Progression Table (Percentage of Training Max)

General Training Guidance

Week Two Week Three

Week Seven Week Eight

Single Leg Press ? 12 3MRS Single Leg Press ? 10

Incline Bench ? 12 3MRS Incline Bench ? 10

Stiff Leg Deadlift ? 12 3MRS Stiff Leg Deadlift ? 10

T3 Rest DB Bench Press ? 18

Week Nine Week Ten

3MRS Single Leg Press ? 8 3MRS Single Leg Press

3MRS Incline Bench ? 8 3MRS Incline Bench

3MRS Stiff Leg Deadlift ? 8 3MRS Stiff Leg Deadlift

3MRS DB Bench Press ? 16 3MRS DB Bench Press

Close Grip Bench Find 1RM

Sling Shot Bench Find 1RM

Progression Table (Percentage of Training Max)

General Training Guidance

Week Two Week Three

Bench Press 0.7 Bench Press 0.75

Front Squat 0.75 Front Squat 0.8

Military Press 0.65 Military Press 0.7

2" Deficit Deadlift 0.6 2" Deficit Deadlift 0.7

Close Grip bench 0.55 Close Grip bench 0.6

Back Squat 0.6 Back Squat 0.7

Legs Up Bench 0.5 Legs Up Bench 0.55

Bench Press 0.775 Bench Press

Front Squat 0.825 Front Squat

Military Press 0.775 Military Press

2" Deficit Deadlift 0.75 2" Deficit Deadlift

Close Grip bench 0.625 Close Grip bench

Back Squat 0.75 Back Squat

Legs Up Bench 0.575 Legs Up Bench

0.8 Bench Press

0.85 Front Squat

0.8 Military Press

Week Seven Week Eight

Bench Press Bench Press

Military Press Military Press

1" Deficit Deadlift 0.7 1" Deficit Deadlift 0.75

Close Grip Bench 0.7 Close Grip Bench 0.75

Front Squat 0.7 Front Squat 0.75

Legs Up Bench 0.65 Legs Up Bench 0.7

The purpose of these sec

Single Leg Press ? 12 3MRS Single Leg Press ? 10

Incline Bench ? 12 3MRS Incline Bench ? 10

Stiff Leg Deadlift ? 12 3MRS Stiff Leg Deadlift ? 10

T3 Rest DB Bench Press ? 18

Week Nine Week Ten

Bench Press Bench Press

Military Press Military Press

1" Deficit Deadlift 0.8 Deadlift

Close Grip Bench 0.8 Close Grip Bench

Front Squat 0.8 Front Squat

Legs Up Bench 0.75 Legs Up Bench

3MRS Single Leg Press ? 8 3MRS Single Leg Press

3MRS Incline Bench ? 8 3MRS Incline Bench

3MRS Stiff Leg Deadlift ? 8 3MRS Stiff Leg Deadlift