12-WEEK MAXIM

6 DAY PROGRAM: W

Fill in the RED CELLS and

proceed to the Macro Calculator
Tab.

ENTER MAXES HERE

LB

KG SQUAT 425

BENCH 315

DEADLIFT 505

OHP 135

WEIGHT TYPE LBS

EEK MAXIMUM HYPERTROPHY PROGRAM
PROGRAM: WEEKS 01-12
OGRAM
LBS
KG
 12-WEEK MAX
WEEKS 01-04

WEEK 01

MOVEMENT SETS X REPS %1RM

sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
65%
70%

bn Glute Hip Thrusts 3 x8

Lower Body
Bulgarian Split Squats 3 x 15
Emphasis
Palloff Press 2 x 15

Incline Bench Press 3 x8

SUPER SET
Face Pulls 2 x 15

sq Front Squats 5 x3 75%

D2 Pause Bench 5 x5 70%
bn

ohp Upper Pull Ups(Weighted If Possible) 4 x6

Body Back Overhead Press 3 x8

Seated Row 3 x8

EZ Curl(Standing) 3 x8
Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
 SUPER SET
Lateral Raises 3 x 15

sq

dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
70%
60%

sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1

bn

bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8

sq One Arm Cable Pulldown 3 x 12

Upper
Face Pulls 3 x 15
Body Back
Alternating Dumbbell Curl 3 x 12
Hammer Curl 2 x 15

Tempo Squat(3 Down, 3 Up) 3 x5 55%

sq

ohp
D6 Overhead Press 5 x5 70%

bn Close Grip Bench Press 4 x6 55%

Upper
Dips(Weighted) 3 x8
Body Push
Push Ups 4 x 20

Overhead Tricep Rope Extension 3 x 15

SUPER SET
Lateral Raises 3 x 15
Leg Press
Front Squat
Safety Bar Squat
EEK MAXIMUM HYPERTROPHY
S 01-04

WEEK 02

RPE LOAD SETS X

275
355
sq

dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 3x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x

@7 Incline Bench Press 3x

SUPER SET
@7 Face Pulls 2x

320 sq Front Squats 5x

220
D2 Pause Bench 5x
bn

@7 ohp Upper Pull Ups(Weighted If Possible) 4x

@7
Body Back Overhead Press 3x

@7 Seated Row 3x

@7 EZ Curl(Standing) 3x
@7 Flat Dumbbell Tricep Extension 3x
SUPER SET
 SUPER SET
@7 Lateral Raises 3x

300
305
sq

dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 2x
Plank(1 Minute) 3x

@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 3x
@7 Hammer Curl 2x

235 Tempo Squat(3 Down, 3 Up) 3x

95
sq

ohp
D6 Overhead Press 5x

175 bn Close Grip Bench Press 4x

Upper
@7 Dips(Weighted) 3x
Body Push
@7 Push Ups 4x
Overhead Tricep Rope
@7 Extension 3x
SUPER SET
@7 Lateral Raises 3x
 WEEK 03

REPS %1RM RPE LOAD

5
5
67.5%
72.5%
285
365
sq

dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats

15 @7 Emphasis Palloff Press

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 77.5% 330 sq Front Squats

5 72.5% 230
D2 Pause Bench
bn

6 @7 ohp Upper Pull Ups(Weighted If Possible)

8 @7
Body Back Overhead Press

8 @7 Seated Row

8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
 SUPER SET
15 @7 Lateral Raises

5
8
70.0%
62.5%
300
315
sq

dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)

10
8
@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 57.5% 245 Tempo Squat(3 Down, 3 Up)

5 72.5% 100
sq

ohp
D6 Overhead Press

6 57.5% 180 bn Close Grip Bench Press

Upper
8 @7 Dips(Weighted)
Body Push
20 @7 Push Ups
Overhead Tricep Rope
15 @7 Extension
SUPER SET
15 @7 Lateral Raises
 WEEK 04

SETS X REPS %1RM RPE LOAD

3 x5
5 x5
70.0%
75.0%
300
380
sq

dl
D1
3 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
3 x8 @7
SUPER SET
2 x 15 @7

5 x3 80.0% 340 sq

5 x5 75.0% 235
D2
bn

4 x6 @7 ohp Upper
3 x8 @7
Body Back

3 x8 @7

3 x8 @7
3 x 12 @7
SUPER SET
 SUPER SET
3 x 15 @7

5 x5
4 x8
70.0%
65.0%
300
330
sq

dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
2 x 15 @7 Dominant
3 x1

6 x 10
3 x8
@7
@7
bn

bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
3 x 12 @7
2 x 15 @7

3 x5 60.0% 255

5 x5 75.0% 100
sq

ohp
D6
4 x6 60.0% 190 bn
Upper
3 x8 @7
Body Push
4 x 20 @7

3 x 15 @7
SUPER SET
3 x 15 @7
 DEADLIFT

WEIGHT

SETS X REPS %1RM RPE LOAD

Pause Squats 3 x5 72.5% 310

Deadlifts 5 x5 77.5% 390
Glute Hip Thrusts 3 x8 @7
Bulgarian Split Squats 3 x 15 @7

Palloff Press 2 x 15 @7

Incline Bench Press 3 x8 @7

Face Pulls 2 x 15 @7

Front Squats 5 x3 82.5% 350

Pause Bench 5 x5 77.5% 245

Pull Ups(Weighted If Possible) 4 x6 @7

Overhead Press 3 x8 @7

Seated Row 3 x8 @7

EZ Curl(Standing) 3 x8 @7
Flat Dumbbell Tricep Extension 3 x 12 @7
Lateral Raises 3 x 15 @7

Squats 5 x5 70.0% 300

Deficit Deadlifts 4 x8 67.5% 340
Leg Press 3 x 12 @7
Hip Thrusts 3 x 12 @7
Bulgarian Split Squats 2 x 15 @7
Plank(1 Minute) 3 x1

Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 3 x 12 @7
Hammer Curl 2 x 15 @7

Tempo Squat(3 Down, 3 Up) 3 x5 62.5% 265

Overhead Press 5 x5 77.5% 105

Close Grip Bench Press 4 x6 62.5% 195

Dips(Weighted) 3 x8 @7

Push Ups 4 x 20 @7
Overhead Tricep Rope
Extension 3 x 15 @7

Lateral Raises 3 x 15 @7
 12-WEEK MAX
WEEKS 05-08

WEEK 05

MOVEMENT SETS X REPS %1RM

sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
75%
80%

bn Glute Hip Thrusts 3 x8

Lower Body
Bulgarian Split Squats 3 x 15
Emphasis
Palloff Press 2 x 15

Incline Bench Press 3 x8

SUPER SET
Face Pulls 2 x 15

sq Front Squats 5 x3 85%

D2 Pause Bench 5 x5 80%
bn

ohp Upper Pull Ups(Weighted If Possible) 4 x6

Body Back Overhead Press 3 x8

Seated Row 3 x8

EZ Curl(Standing) 3 x8
Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
 SUPER SET
Lateral Raises 3 x 15

sq

dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
70%
70%

sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1

bn

bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8

sq One Arm Cable Pulldown 3 x 12

Upper
Face Pulls 3 x 15
Body Back
Alternating Dumbbell Curl 3 x 12
Hammer Curl 2 x 15

Tempo Squat(3 Down, 3 Up) 3 x5 65%

sq

ohp
D6 Overhead Press 5 x5 80%

bn Close Grip Bench Press 4 x6 65%

Upper
Dips(Weighted) 3 x8
Body Push
Push Ups 4 x 20

Overhead Tricep Rope Extension 3 x 15

SUPER SET
Lateral Raises 3 x 15
Leg Press
Front Squat
Safety Bar Squat
EEK MAXIMUM HYPERTROPHY
S 05-08

WEEK 06

RPE LOAD SETS X

320
405
sq

dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 3x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x

@7 Incline Bench Press 3x

SUPER SET
@7 Face Pulls 2x

360 sq Front Squats 5x

250
D2 Pause Bench 5x
bn

@7 ohp Upper Pull Ups(Weighted If Possible) 4x

@7
Body Back Overhead Press 3x

@7 Seated Row 3x

@7 EZ Curl(Standing) 3x
@7 Flat Dumbbell Tricep Extension 3x
SUPER SET
 SUPER SET
@7 Lateral Raises 3x

300
355
sq

dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 2x
Plank(1 Minute) 3x

@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 3x
@7 Hammer Curl 2x

275 Tempo Squat(3 Down, 3 Up) 3x

110
sq

ohp
D6 Overhead Press 5x

205 bn Close Grip Bench Press 4x

Upper
@7 Dips(Weighted) 3x
Body Push
@7 Push Ups 4x
Overhead Tricep Rope
@7 Extension 3x
SUPER SET
@7 Lateral Raises 3x
 WEEK 07

REPS %1RM RPE LOAD

5
5
67.5%
72.5%
285
365
sq

dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats

15 @7 Emphasis Palloff Press

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 77.5% 330 sq Front Squats

5 72.5% 230
D2 Pause Bench
bn

6 @7 ohp Upper Pull Ups(Weighted If Possible)

8 @7
Body Back Overhead Press

8 @7 Seated Row

8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
 SUPER SET
15 @7 Lateral Raises

5
8
70.0%
62.5%
300
315
sq

dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)

10
8
@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 57.5% 245 Tempo Squat(3 Down, 3 Up)

5 72.5% 100
sq

ohp
D6 Overhead Press

6 57.5% 180 bn Close Grip Bench Press

Upper
8 @7 Dips(Weighted)
Body Push
20 @7 Push Ups
Overhead Tricep Rope
15 @7 Extension
SUPER SET
15 @7 Lateral Raises
 WEEK 08

SETS X REPS %1RM RPE LOAD

3 x5
5 x5
70.0%
75.0%
300
380
sq

dl
D1
4 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
4 x8 @7
SUPER SET
2 x 15 @7

5 x3 80.0% 340 sq

5 x5 75.0% 235
D2
bn

5 x6 @7 ohp Upper
3 x8 @7
Body Back

3 x8 @7

3 x8 @7
3 x 12 @7
SUPER SET
 SUPER SET
3 x 15 @7

5 x5
4 x8
70.0%
65.0%
300
330
sq

dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
3 x 15 @7 Dominant
3 x1

6 x 10
3 x8
@7
@7
bn

bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
4 x 12 @7
3 x 15 @7

3 x5 60.0% 255

5 x5 75.0% 100
sq

ohp
D6
4 x6 60.0% 190 bn
Upper
3 x8 @7
Body Push
4 x 20 @7

4 x 15 @7
SUPER SET
4 x 15 @7
 DEADLIFT

WEIGHT

SETS X REPS %1RM RPE LOAD

Pause Squats 3 x5 72.5% 310

Deadlifts 5 x5 77.5% 390
Glute Hip Thrusts 5 x8 @7
Bulgarian Split Squats 3 x 15 @7

Palloff Press 2 x 15 @7

Incline Bench Press 5 x8 @7

Face Pulls 2 x 15 @7

Front Squats 5 x3 82.5% 350

Pause Bench 5 x5 77.5% 245

Pull Ups(Weighted If Possible) 6 x6 @7

Overhead Press 3 x8 @7

Seated Row 3 x8 @7

EZ Curl(Standing) 3 x8 @7
Flat Dumbbell Tricep Extension 3 x 12 @7
Lateral Raises 3 x 15 @7

Squats 5 x5 70.0% 300

Deficit Deadlifts 4 x8 67.5% 340
Leg Press 3 x 12 @7
Hip Thrusts 3 x 12 @7
Bulgarian Split Squats 4 x 15 @7
Plank(1 Minute) 3 x1

Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 5 x 12 @7
Hammer Curl 4 x 15 @7

Tempo Squat(3 Down, 3 Up) 3 x5 62.5% 265

Overhead Press 5 x5 77.5% 105

Close Grip Bench Press 4 x6 62.5% 195

Dips(Weighted) 3 x8 @7

Push Ups 4 x 20 @7
Overhead Tricep Rope
Extension 5 x 15 @7

Lateral Raises 5 x 15 @7
 12-WEEK MAX
WEEKS 09-12

WEEK 09

MOVEMENT SETS X REPS %1RM

sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
75%
80%

bn Glute Hip Thrusts 6 x8

Lower Body
Bulgarian Split Squats 3 x 15
Emphasis
Palloff Press 2 x 15

Incline Bench Press 6 x8

SUPER SET
Face Pulls 2 x 15

sq Front Squats 5 x3 85%

D2 Pause Bench 5 x5 80%
bn

ohp Upper Pull Ups(Weighted If Possible) 7 x6

Body Back Overhead Press 3 x8

Seated Row 3 x8

EZ Curl(Standing) 3 x8
Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
 SUPER SET
Lateral Raises 3 x 15

sq

dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
70%
70%

sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 5 x 15
Plank(1 Minute) 3 x1

bn

bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8

sq One Arm Cable Pulldown 3 x 12

Upper
Face Pulls 3 x 15
Body Back
Alternating Dumbbell Curl 6 x 12
Hammer Curl 5 x 15

Tempo Squat(3 Down, 3 Up) 3 x5 65%

sq

ohp
D6 Overhead Press 5 x5 80%

bn Close Grip Bench Press 4 x6 65%

Upper
Dips(Weighted) 3 x8
Body Push
Push Ups 4 x 20

Overhead Tricep Rope Extension 6 x 15

SUPER SET
Lateral Raises 6 x 15
Leg Press
Front Squat
Safety Bar Squat
EEK MAXIMUM HYPERTROPHY
S 09-12

WEEK 10

RPE LOAD SETS X

320
405
sq

dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 7x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x

@7 Incline Bench Press 7x

SUPER SET
@7 Face Pulls 2x

360 sq Front Squats 5x

250
D2 Pause Bench 5x
bn

@7 ohp Upper Pull Ups(Weighted If Possible) 8x

@7
Body Back Overhead Press 3x

@7 Seated Row 3x

@7 EZ Curl(Standing) 3x
@7 Flat Dumbbell Tricep Extension 3x
SUPER SET
 SUPER SET
@7 Lateral Raises 3x

300
355
sq

dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 6x
Plank(1 Minute) 3x

@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 7x
@7 Hammer Curl 6x

275 Tempo Squat(3 Down, 3 Up) 3x

110
sq

ohp
D6 Overhead Press 5x

205 bn Close Grip Bench Press 4x

Upper
@7 Dips(Weighted) 3x
Body Push
@7 Push Ups 4x

@7 Overhead Tricep Rope Extension 7x

SUPER SET
@7 Lateral Raises 7x
 WEEK 11

REPS %1RM RPE LOAD

5
5
77.5%
82.5%
330
415
sq

dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats

15 @7 Emphasis Palloff Press

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 87.5% 370 sq Front Squats

5 82.5% 260
D2 Pause Bench
bn

6 @7 ohp Upper Pull Ups(Weighted If Possible)

8 @7
Body Back Overhead Press

8 @7 Seated Row

8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
 SUPER SET
15 @7 Lateral Raises

5
8
70.0%
72.5%
300
365
sq

dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)

10
8
@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 67.5% 285 Tempo Squat(3 Down, 3 Up)

5 82.5% 110
sq

ohp
D6 Overhead Press

6 67.5% 215 bn Close Grip Bench Press

Upper
8 @7 Dips(Weighted)
Body Push
20 @7 Push Ups

15 @7 Overhead Tricep Rope Extension

SUPER SET
15 @7 Lateral Raises
 WEEK 12

SETS X REPS %1RM RPE LOAD

3 x5
5 x5
60.0%
65.0%
255
330
sq

dl
D1
2 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
2 x8 @7
SUPER SET
2 x 15 @7

5 x3 70.0% 300 sq

5 x5 65.0% 205
D2
bn

3 x6 @7 ohp Upper
3 x8 @7
Body Back

3 x8 @7

3 x8 @7
3 x 12 @7
SUPER SET
 SUPER SET
3 x 15 @7

5 x5
4 x8
70.0%
55.0%
300
280
sq

dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
1 x 15 @7 Dominant
3 x1

6 x 10
3 x8
@7
@7
bn

bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
2 x 12 @7
1 x 15 @7

3 x5 50.0% 215

5 x5 65.0% 90
sq

ohp
D6
4 x6 50.0% 160 bn
Upper
3 x8 @7
Body Push
4 x 20 @7

2 x 15 @7
SUPER SET
2 x 15 @7
 SETS X REPS %1RM RPE LOAD

Pause Squats 3 x5 62.5% 265

Deadlifts 5 x5 67.5% 340
Glute Hip Thrusts 2 x8 @7
Bulgarian Split Squats 3 x 15 @7

Palloff Press 2 x 15 @7

Incline Bench Press 2 x8 @7

Face Pulls 2 x 15 @7

Front Squats 5 x3 72.5% 310

Pause Bench 5 x5 67.5% 215

Pull Ups(Weighted If Possible) 3 x6 @7

Overhead Press 3 x8 @7

Seated Row 3 x8 @7

EZ Curl(Standing) 3 x8 @7
Flat Dumbbell Tricep Extension 3 x 12 @7
Lateral Raises 3 x 15 @7

Squats 5 x5 70.0% 300

Deficit Deadlifts 4 x8 57.5% 290
Leg Press 3 x 12 @7
Hip Thrusts 3 x 12 @7
Bulgarian Split Squats 1 x 15 @7
Plank(1 Minute) 3 x1

Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 2 x 12 @7
Hammer Curl 1 x 15 @7

Tempo Squat(3 Down, 3 Up) 3 x5 52.5% 225

Overhead Press 5 x5 67.5% 90

Close Grip Bench Press 4 x6 52.5% 165

Dips(Weighted) 3 x8 @7

Push Ups 4 x 20 @7

Overhead Tricep Rope Extension 2 x 15 @7

Lateral Raises 2 x 15 @7