Layne Norton's Ph3 Program

MAX WEIGHT CALCULATOR

For the following cells, please enter your most recent 1RM for
the squat, bench press, and deadlift

What is your weight tracked in (lb or kg)? kg

Squat - 100,0- kg
Bench Press - 90,0- kg
Deadlift - 140,0- kg

Exercises labeled with "RIR" means you should choose a weight so you have
the listed number of reps left in the tank (Repetitions in Reserve)

Exercises labeled with "BFR" are lighter weight

exercises with Blood Flow Restriction

All credit for this program goes to Dr. Layne Norton

This excel file is merely a way to make the program easily accessible
 ACCUMULATION BLOCK
ENTER WEIGHT BELOW ENTER WEIGHT BELOW
Squat: ( -) Squat: ( -)
*Enter weight from the chart under Week 2 *Enter weight from the chart under Week 3
Bench: ( -) to calculate numbers for Week 3 Bench: ( -) to calculate numbers for Week 4

Week 1 Week 2 Week 3 Deadlift: ( -) Week 4 Deadlift: ( -)

Day 1 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 8 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 15 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 22 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5
Squat Warm Up ( 72,5) x9 ( 72,5) x9 Squat Warm Up ( 72,5) x9 ( 72,5) x9 ( 72,5) x9 Squat Warm Up ( -) x9 ( -) x9 ( -) x9 Squat Warm Up ( -) x4 ( -) x4 ( -) x4 ( -) x4
Bench Press Warm Up ( 65,0) x9 ( 65,0) x9 Bench Press Warm Up ( 65,0) x9 ( 65,0) x9 ( 65,0) x9 Bench Press Warm Up ( -) x9 ( -) x9 ( -) x9 Bench Press Warm Up ( -) x4 ( -) x4 ( -) x4 ( -) x4
Deadlift Warm Up ( 102,5) x7 ( 102,5) x7 Deadlift Warm Up ( 102,5) x7 ( 102,5) x7 Deadlift Warm Up ( -) x7 ( -) x7 ( -) x7 Deadlift Warm Up ( -) x4 ( -) x4

Day 2 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 9 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 16 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 23 (Full-Body Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Leg Extension (3RIR) Warm Up x8-10 x8-10
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Leg Curl (3RIR) Warm Up x8-10 x8-10
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
Seated Military Press (3RIR) Warm Up x5-7 x5-7 Seated Military Press (3RIR) Warm Up x5-7 x5-7 Seated Military Press (3RIR) Warm Up x5-7 x5-7 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8
BFR Machine Bicep Curl [1] Warm Up x20 x10 x10 x10 BFR Machine Bicep Curl [2] Warm Up x20 x10 x10 x10 BFR Machine Bicep Curl [3] Warm Up x20 x10 x10 x10 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Seated Military Press (3RIR) Warm Up x5-7 x5-7
BFR Skullcrusher/Cable Tricep Push-down [4] Warm Up x20 x10 x10 x10 BFR Skullcrusher/Cable Tricep Push-down [5] Warm Up x20 x10 x10 x10 BFR Skullcrusher/Cable Tricep Push-down [6] Warm Up x20 x10 x10 x10 Dumbbell/EZ-Bar Curl Warm Up x6-8 x6-8 x6-8 x6-8 x6-8
BFR Machine Bicep Curl [7] Warm Up x20 x10 x10 x10
Day 3 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 10 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 17 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8
Squat Warm Up ( 77,5) x7 ( 77,5) x7 ( 77,5) x7 Squat Warm Up ( 77,5) x7 ( 77,5) x7 ( 77,5) x7 Squat Warm Up ( -) x7 ( -) x7 ( -) x7 ( -) x7 BFR Skullcrusher/Cable Tricep Push-down [8] Warm Up x20 x10 x10 x10
Bench Press Warm Up ( 70,0) x7 ( 70,0) x7 ( 70,0) x7 Bench Press Warm Up ( 70,0) x7 ( 70,0) x7 ( 70,0) x7 Bench Press Warm Up ( -) x7 ( -) x7 ( -) x7 ( -) x7
Leg Extension (3RIR) Warm Up x8-10 x8-10 Leg Extension (3RIR) Warm Up x8-10 x8-10 Leg Extension (3RIR) Warm Up x8-10 x8-10 Day 24 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5
Leg Curl (3 RIR) Warm Up x8-10 x8-10 Leg Curl (3 RIR) Warm Up x8-10 x8-10 Leg Curl (3 RIR) Warm Up x8-10 x8-10 Squat Warm Up ( -) x5 ( -) x5 ( -) x5
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Bench Press Warm Up ( -) x5 ( -) x5 ( -) x5
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Deadlift Warm Up ( -) x4 ( -) x4
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise [9] Warm Up x20 x10 x10 x10 BFR Calf Raise [10] Warm Up x20 x10 x10 x10 BFR Calf Raise [11] Warm Up x20 x10 x10 x10 Day 25 (Rest/Active Recovery)

Day 4 (Rest/Active Recovery) Day 11 (Rest/Active Recovery) Day 18 (Rest/Active Recovery) Day 26 (Rest/Active Recovery)

Day 5 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 12 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 19 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 27 (Rep Test) Set 1 Set 2 Set 3 Set 4 Set 5
Deadlift Warm Up ( 115,0) x4 ( 115,0) x4 Deadlift (AMRAP Set 3) Warm Up ( 115,0) x4 ( 115,0) x4 ( 115,0) AMRAP Deadlift (AMRAP Final Set) Warm Up ( -) x4 ( -) x4 ( -) AMRAP Squat Warm Up ( 85,0) AMRAP
Bench Press Warm Up ( 75,0) x3 ( 75,0) x3 ( 75,0) x3 Bench Press (AMRAP Set 4) Warm Up ( 75,0) x5 ( 75,0) x5 ( 75,0) x5 ( 75,0) AMRAP Bench Press (AMRAP Final Set) Warm Up ( -) x5 ( -) x5 ( -) x5 ( -) AMRAP Bench Press Warm Up ( 77,5) AMRAP
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Deadlift Warm Up ( 120,0) AMRAP
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15 Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15 Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Day 28 (Rest)
Lateral Raise (2RIR) Warm Up x12-15 x12-15 Lateral Raise (2RIR) Warm Up x12-15 x12-15 Lateral Raise (2RIR) Warm Up x12-15 x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) [12] Warm Up x30 x15 x15 x15 BFR Machine Bicep Curl (2 Cluster Sets) [13] Warm Up x30 x15 x15 x15 BFR Machine Bicep Curl (2 Cluster Sets) [14] Warm Up x30 x15 x15 x15 Estimated 1RMs for Intermediate Block
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15 Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15 Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) [15] Warm Up x30 x15 x15 x15 BFR Tricep Push-down (2 Cluster Sets) [16] Warm Up x30 x15 x15 x15 BFR Tricep Push-down (2 Cluster Sets) [17] Warm Up x30 x15 x15 x15 # of Reps 1-4 5 6-7 8+
SQUAT ( 97,5) ( 100,0) ( 102,5) ( 102,5)

Day 6 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 13 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 20 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 # of Reps 1-4 5 6-7 8+
Squat Warm Up ( 82,5) x5 ( 82,5) x5 ( 82,5) x5 Squat (AMRAP Set 4) Warm Up ( 82,5) x5 ( 82,5) x5 ( 82,5) x5 ( 82,5) AMRAP Squat (AMRAP Final Set) Warm Up ( -) x5 ( -) x5 ( -) x5 ( -) x5 ( -) AMRAP BENCH PRESS ( 87,5) ( 90,0) ( 92,5) ( 92,5)
BFR Leg Extension Warm Up x30 x15 x15 x15 BFR Leg Extension Warm Up x30 x15 x15 x15 BFR Leg Extension Warm Up x30 x15 x15 x15
BFR Leg Curl Warm Up x30 x15 x15 x15 BFR Leg Curl Warm Up x30 x15 x15 x15 BFR Leg Curl Warm Up x30 x15 x15 x15 # of Reps 1-4 5 6-7 8+
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 DEADLIFT ( 137,5) ( 140,0) ( 142,5) ( 142,5)
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 *The numbers you use for the Intermediate Block are determined by
BFR Calf Raise [18] Warm Up x30 x15 x15 x15 BFR Calf Raise [19] Warm Up x30 x15 x15 x15 BFR Calf Raise [20] Warm Up x30 x15 x15 x15 how many repetitions you perform for each lift on Day 27

Day 7 (Rest/Active Recovery) Day 14 (Rest/Active Recovery) Day 21 (Rest/Active Recovery) **If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs

Auto-Regulation for Week 3 Auto-Regulation for Week 4

# of Reps 1-4 5-6 7-8 9-10 11+ # of Reps 1-4 5-6 7-8 9-10 11+
SQUAT ( 97,5) ( 100,0) ( 102,5) ( 102,5) ( 105,0) SQUAT ( -) ( -) ( -) ( -) ( -)

# of Reps 1-4 5-6 7-8 9-10 11+ # of Reps 1-4 5-6 7-8 9-10 11+
BENCH PRESS ( 87,5) ( 90,0) ( 92,5) ( 92,5) ( 92,5) BENCH PRESS ( -) ( -) ( -) ( -) ( -)

# of Reps 1-3 4-5 6-7 8-9 10+ # of Reps 1-3 4-5 6-7 8-9 10+
DEADLIFT ( 135,0) ( 140,0) ( 142,5) ( 145,0) ( 145,0) DEADLIFT ( -) ( -) ( -) ( -) ( -)

*These numbers are calculated by based on the performance *These numbers are calculated by based on the performance
of days 12 and 13, which will determine the difficulty for the of days 19 and 20, which will determine the difficulty for the
next week of this block next week of this block
 INTERMEDIATE BLOCK
ENTER WEIGHT BELOW ENTER WEIGHT BELOW ENTER WEIGHT BELOW
Squat: - -- Squat: - -- Squat: ( -)
*Enter weight from the chart under Week 4 *Enter weight from the chart under Week 6 *Enter weight from the chart under Week 7
Bench: - -- to calculate numbers for Week 5 Bench: - -- to calculate numbers for Week 7 Bench: ( -) to calculate numbers for Week 8

Week 5 Deadlift: - -- Week 6 Week 7 Deadlift: - -- Week 8 Deadlift: ( -)

Day 29 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 36 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 43 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 50 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5
Squat Warm Up - -- x8 - -- x8 Squat Warm Up - -- x8 - -- x8 - -- x8 Squat Warm Up - -- x8 - -- x8 - -- x8 - -- x8 Squat Warm Up ( -) x3 ( -) x3 ( -) x3 ( -) x3 ( -) x3
Bench Press Warm Up - -- x8 - -- x8 Bench Press Warm Up - -- x8 - -- x8 - -- x8 Bench Press Warm Up - -- x8 - -- x8 - -- x8 - -- x8 Bench Press Warm Up ( -) x5 ( -) x5 ( -) x5 ( -) x5 ( -) x5
Deadlift Warm Up - -- x6 - -- x6 Deadlift Warm Up - -- x6 - -- x6 - -- x6 Deadlift Warm Up - -- x6 - -- x6 - -- x6 - -- x6 Deadlift Warm Up ( -) x3 ( -) x3 ( -) x3

Day 30 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 37 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 44 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 51 (Full-Body Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Leg Extension (3RIR) Warm Up x8-10 x8-10
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Leg Curl (3RIR) Warm Up x8-10 x8-10
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
Seated Military Press (3RIR) Warm Up x5-7 x5-7 Seated Military Press (3RIR) Warm Up x5-7 x5-7 Seated Military Press (3RIR) Warm Up x5-7 x5-7 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8
BFR Machine Bicep Curl [21] Warm Up x20 x10 x10 x10 BFR Machine Bicep Curl [22] Warm Up x20 x10 x10 x10 BFR Machine Bicep Curl [23] Warm Up x20 x10 x10 x10 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Seated Military Press (3RIR) Warm Up x5-7 x5-7
BFR Skullcrusher/Cable Tricep Push-down [24] Warm Up x20 x10 x10 x10 BFR Skullcrusher/Cable Tricep Push-down [25] Warm Up x20 x10 x10 x10 BFR Skullcrusher/Cable Tricep Push-down [26] Warm Up x20 x10 x10 x10 Dumbbell/EZ-Bar Curl (1 RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8
BFR Machine Bicep Curl [27] Warm Up x20 x10 x10 x10
Day 31 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 38 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 45 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8
Squat Warm Up - -- x6 - -- x6 - -- x6 Squat Warm Up - -- x6 - -- x6 - -- x6 - -- x6 Squat Warm Up - -- x6 - -- x6 - -- x6 - -- x6 - -- x6 BFR Skullcrusher/Cable Tricep Push-down [28] Warm Up x20 x10 x10 x10
Bench Press Warm Up - -- x6 - -- x6 - -- x6 Bench Press Warm Up - -- x6 - -- x6 - -- x6 - -- x6 Bench Press Warm Up - -- x6 - -- x6 - -- x6 - -- x6 - -- x6
Leg Extension (3RIR) Warm Up x8-10 x8-10 Leg Extension (3RIR) Warm Up x8-10 x8-10 Leg Extension (3RIR) Warm Up x8-10 x8-10 Day 52 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5
Leg Curl (3 RIR) Warm Up x8-10 x8-10 Leg Curl (3 RIR) Warm Up x8-10 x8-10 Leg Curl (3 RIR) Warm Up x8-10 x8-10 Squat Warm Up ( -) x4 ( -) x4 ( -) x4 ( -) x4
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Bench Press Warm Up ( -) x4 ( -) x4 ( -) x4 ( -) x4
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Deadlift Warm Up ( -) x4 ( -) x4 ( -) x4
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise [29] Warm Up x20 x10 x10 x10 BFR Calf Raise [30] Warm Up x20 x10 x10 x10 BFR Calf Raise [31] Warm Up x20 x10 x10 x10 Day 53 (Rest/Active Recovery)

Day 32 (Rest/Active Recovery) Day 39 (Rest/Active Recovery) Day 46 (Rest/Active Recovery) Day 54 (Rest/Active Recovery)

Day 33 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 40 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 47 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 55 (Rep Test) Set 1 Set 2 Set 3 Set 4 Set 5
Deadlift Warm Up - -- x3 - -- x3 - -- x3 Deadlift (AMRAP Set 3) Warm Up - -- x3 - -- x3 - -- x3 - -- AMRAP Deadlift (AMRAP Final Set) Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- AMRAP Squat Warm Up ( -) AMRAP
Bench Press Warm Up - -- x4 - -- x4 - -- x4 - -- x4 Bench Press (AMRAP Set 4) Warm Up - -- x4 - -- x4 - -- x4 - -- x4 - -- AMRAP Bench Press (AMRAP Final Set) Warm Up - -- x4 - -- x4 - -- x4 - -- x4 - -- AMRAP Bench Press Warm Up ( -) AMRAP
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Deadlift Warm Up ( -) AMRAP
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15 Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15 Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Day 56 (Rest)
Lateral Raise (2RIR) Warm Up x12-15 x12-15 Lateral Raise (2RIR) Warm Up x12-15 x12-15 Lateral Raise (2RIR) Warm Up x12-15 x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) [32] Warm Up x30 x15 x15 x15 BFR Machine Bicep Curl (2 Cluster Sets) [33] Warm Up x30 x15 x15 x15 BFR Machine Bicep Curl (2 Cluster Sets) [34] Warm Up x30 x15 x15 x15 Estimated 1RMs for Intensity Block
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15 Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15 Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) [35] Warm Up x30 x15 x15 x15 BFR Tricep Push-down (2 Cluster Sets) [36] Warm Up x30 x15 x15 x15 BFR Tricep Push-down (2 Cluster Sets) [37] Warm Up x30 x15 x15 x15 # of Reps 1-2 3-4 5-6 7+
SQUAT - -- - -- - -- - --

Day 34 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 41 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 48 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 # of Reps 1-2 3-4 5-6 7+
Squat Warm Up - -- x4 - -- x4 - -- x4 - -- x4 Squat (AMRAP Set 4) Warm Up - -- x4 - -- x4 - -- x4 - -- x4 - -- AMRAP Squat (AMRAP Final Set) Warm Up - -- x4 - -- x4 - -- x4 - -- x4 - -- AMRAP BENCH PRESS - -- - -- - -- - --
BFR Leg Extension Warm Up x30 x15 x15 x15 BFR Leg Extension Warm Up x30 x15 x15 x15 BFR Leg Extension Warm Up x30 x15 x15 x15
BFR Leg Curl Warm Up x30 x15 x15 x15 BFR Leg Curl Warm Up x30 x15 x15 x15 BFR Leg Curl Warm Up x30 x15 x15 x15 # of Reps 1-2 3-4 5-6 7+
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 DEADLIFT - -- - -- - -- - --
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 *The numbers you use for the Intensity Block are determined by
BFR Calf Raise [38] Warm Up x30 x15 x15 x15 BFR Calf Raise [39] Warm Up x30 x15 x15 x15 BFR Calf Raise [40] Warm Up x30 x15 x15 x15 how many repetitions you perform for each lift on Day 55

Day 35 (Rest/Active Recovery) Day 42 (Rest/Active Recovery) Day 49 (Rest/Active Recovery) **If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs

Auto-Regulation for Week 7 Auto-Regulation for Week 8

# of Reps 1-3 4-5 6-7 8-9 10+ # of Reps 1-3 4-5 6-7 8-9 10+
SQUAT - -- - -- - -- - -- - -- SQUAT - -- - -- - -- - -- - --

# of Reps 1-3 4-5 6-7 8-9 10+ # of Reps 1-3 4-5 6-7 8-9 10+
BENCH PRESS - -- - -- - -- - -- - -- BENCH PRESS - -- - -- - -- - -- - --

# of Reps 1-2 3-4 5-6 7-8 9+ # of Reps 1-2 3-4 5-6 7-8 9+
DEADLIFT - -- - -- - -- - -- - -- DEADLIFT - -- - -- - -- - -- - --

*These numbers are calculated by based on the performance *These numbers are calculated by based on the performance
of days 40 and 41, which will determine the difficulty for the of days 47 and 48, which will determine the difficulty for the
next week of this block next week of this block
 INTENSITY BLOCK
ENTER WEIGHT BELOW ENTER WEIGHT BELOW ENTER WEIGHT BELOW
Squat: - -- Squat: - -- Squat: - --
*Enter weight from the chart under Week 8 *Enter weight from the chart under Week 10 *Enter weight from the chart under Week 11
Bench: - -- to calculate numbers for Week 9 Bench: - -- to calculate numbers for Week 11 Bench: - -- to calculate numbers for Week 12

Week 9 Deadlift: - -- Week 10 Week 11 Deadlift: - -- Week 12 Deadlift: - --

Day 57 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 64 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 71 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Day 78 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Warm Up - -- x7 - -- x7 - -- x7 Squat Warm Up - -- x7 - -- x7 - -- x7 - -- x7 Squat Warm Up - -- x7 - -- x7 - -- x7 - -- x7 - -- x7 Squat Warm Up - -- x7 - -- x7 - -- x7 - -- x7 - -- x7 ( -) x7
Bench Press Warm Up - -- x7 - -- x7 - -- x7 Bench Press Warm Up - -- x7 - -- x7 - -- x7 - -- x7 Bench Press Warm Up - -- x7 - -- x7 - -- x7 - -- x7 - -- x7 Bench Press Warm Up - -- x7 - -- x7 - -- x7 - -- x7 - -- x7 ( -) x7
Deadlift Warm Up - -- x5 - -- x5 - -- x5 Deadlift Warm Up - -- x5 - -- x5 - -- x5 - -- x5 Deadlift Warm Up - -- x5 - -- x5 - -- x5 - -- x5 - -- x5 Deadlift Warm Up - -- x5 - -- x5 - -- x5 - -- x5 - -- x5 - -- x5

Day 58 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 65 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 72 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5 Day 79 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
Seated Military Press (3RIR) Warm Up x5-7 x5-7 Seated Military Press (3RIR) Warm Up x5-7 x5-7 Seated Military Press (3RIR) Warm Up x5-7 x5-7 Seated Military Press (3RIR) Warm Up x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8
BFR Machine Bicep Curl [41] Warm Up x20 x10 x10 x10 BFR Machine Bicep Curl [42] Warm Up x20 x10 x10 x10 BFR Machine Bicep Curl [43] Warm Up x20 x10 x10 x10 BFR Machine Bicep Curl [44] Warm Up x20 x10 x10 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down [45] Warm Up x20 x10 x10 x10 BFR Skullcrusher/Cable Tricep Push-down [46] Warm Up x20 x10 x10 x10 BFR Skullcrusher/Cable Tricep Push-down [47] Warm Up x20 x10 x10 x10 BFR Skullcrusher/Cable Tricep Push-down [48] Warm Up x20 x10 x10 x10

Day 59 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 66 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 73 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 80 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Warm Up - -- x5 - -- x5 - -- x5 Squat Warm Up - -- x5 - -- x5 - -- x5 - -- x5 Squat Warm Up - -- x5 - -- x5 - -- x5 - -- x5 - -- x5 Squat Warm Up - -- x5 - -- x5 - -- x5 - -- x5 - -- x5 - -- x5
Bench Press Warm Up - -- x5 - -- x5 - -- x5 Bench Press Warm Up - -- x5 - -- x5 - -- x5 - -- x5 Bench Press Warm Up - -- x5 - -- x5 - -- x5 - -- x5 - -- x5 Bench Press Warm Up - -- x5 - -- x5 - -- x5 - -- x5 - -- x5 - -- x5
Leg Extension (3RIR) Warm Up x8-10 x8-10 Leg Extension (3RIR) Warm Up x8-10 x8-10 Leg Extension (3RIR) Warm Up x8-10 x8-10 Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm Up x8-10 x8-10 Leg Curl (3 RIR) Warm Up x8-10 x8-10 Leg Curl (3 RIR) Warm Up x8-10 x8-10 Leg Curl (3 RIR) Warm Up x8-10 x8-10
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise [49] Warm Up x20 x10 x10 x10 BFR Calf Raise [50] Warm Up x20 x10 x10 x10 BFR Calf Raise [51] Warm Up x20 x10 x10 x10 BFR Calf Raise [52] Warm Up x20 x10 x10 x10

Day 60 (Rest/Active Recovery) Day 67 (Rest/Active Recovery) Day 74 (Rest/Active Recovery) Day 81 (Rest/Active Recovery)

Day 61 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 68 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 75 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Day 82 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift Warm Up - -- x2 - -- x2 - -- x2 Deadlift (AMRAP Set 3) Warm Up - -- x2 - -- x2 - -- x2 - -- AMRAP Deadlift (AMRAP Final Set) Warm Up - -- x2 - -- x2 - -- x2 - -- x2 - -- AMRAP Deadlift (AMRAP Final Set) Warm Up - -- x2 - -- x2 - -- x2 - -- x2 - -- x2 - -- AMRAP
Bench Press Warm Up - -- x3 - -- x3 - -- x3 - -- x3 Bench Press (AMRAP Set 4) Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- AMRAP Bench Press (AMRAP Final Set) Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- AMRAP Bench Press (AMRAP Final Set) Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- x3 - -- AMRAP
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15 Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15 Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15 Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15 x12-15 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8 x6-8 x6-8
Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 Dumbbell/Machine Row (2RIR) Warm Up x12-15 x12-15 T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
Lateral Raise (2RIR) Warm Up x12-15 x12-15 Lateral Raise (2RIR) Warm Up x12-15 x12-15 Lateral Raise (2RIR) Warm Up x12-15 x12-15 Seated Military Press (3RIR) Warm Up x5-7 x5-7
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Machine Bicep Curl (2 Cluster Sets) [53] Warm Up x30 x15 x15 x15 BFR Machine Bicep Curl (2 Cluster Sets) [54] Warm Up x30 x15 x15 x15 BFR Machine Bicep Curl (2 Cluster Sets) [55] Warm Up x30 x15 x15 x15 BFR Machine Bicep Curl [56] Warm Up x20 x10 x10 x10
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15 Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15 Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Tricep Push-down (2 Cluster Sets) [57] Warm Up x30 x15 x15 x15 BFR Tricep Push-down (2 Cluster Sets) [58] Warm Up x30 x15 x15 x15 BFR Skullcrusher/Cable Tricep Push-down [59] Warm Up x20 x10 x10 x10

Day 62 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 69 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 76 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Day 83 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat Warm Up - -- x3 - -- x3 - -- x3 - -- x3 Squat (AMRAP Set 4) Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- AMRAP Squat (AMRAP Final Set) Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- AMRAP Squat (AMRAP Final Set) Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- x3 - -- AMRAP
BFR Leg Extension Warm Up x30 x15 x15 x15 BFR Leg Extension Warm Up x30 x15 x15 x15 BFR Leg Extension Warm Up x30 x15 x15 x15 Leg Extension (3RIR) Warm Up x6-8 x6-8
BFR Leg Curl Warm Up x30 x15 x15 x15 BFR Leg Curl Warm Up x30 x15 x15 x15 BFR Leg Curl Warm Up x30 x15 x15 x15 Leg Curl (3 RIR) Warm Up x6-8 x6-8 x6-8 x6-8
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15 Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20 Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15 Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise [60] Warm Up x30 x15 x15 x15 BFR Calf Raise [61] Warm Up x30 x15 x15 x15 BFR Calf Raise [62] Warm Up x30 x15 x15 x15 BFR Calf Raise [63] Warm Up x30 x15 x15 x15

Day 63 (Rest/Active Recovery) Day 70 (Rest/Active Recovery) Day 77 (Rest/Active Recovery) Day 84 (Rest/Active Recovery)

Auto-Regulation for Week 11 Auto-Regulation for Week 12 Estimated 1RMs for Final Week

# of Reps 1-2 3-4 5-6 7-8 9+ # of Reps 1-2 3-4 5-6 7-8 9+ # of Reps 1-2 3-4 5-6 7+
SQUAT - -- - -- - -- - -- - -- SQUAT - -- - -- - -- - -- - -- SQUAT - -- - -- - -- - --

# of Reps 1-2 3-4 5-6 7-8 9+ # of Reps 1-2 3-4 5-6 7-8 9+ # of Reps 1-2 3-4 5-6 7+
BENCH PRESS - -- - -- - -- - -- - -- BENCH PRESS - -- - -- - -- - -- - -- BENCH PRESS - -- - -- - -- - --

# of Reps 1 2-3 4-5 6-7 8+ # of Reps 1 2-3 4-5 6-7 8+ # of Reps 1 2-3 4-5 6+
DEADLIFT - -- - -- - -- - -- - -- DEADLIFT - -- - -- - -- - -- - -- DEADLIFT - -- - -- - -- - --

*These numbers are calculated by based on the performance *These numbers are calculated by based on the performance *The numbers you use for the Intensity Block are determined by
of days 68 and 69, which will determine the difficulty for the of days 75 and 76, which will determine the difficulty for the how many repetitions you perform for each lift on Day 55
next week of this block next week of this block
**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
 FINAL WEEK
ENTER WEIGHT BELOW
Squat: - --
*Enter weight from the chart under Week 12
Bench: - -- to calculate numbers for Week 13

Week 13 Deadlift: - --

Day 85 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- x3
Bench Press Warm Up - -- x3 - -- x3 - -- x3 - -- x3 - -- x3
Deadlift Warm Up - -- x3 - -- x3 - -- x3

Day 86 (Full Body Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5

Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3RIR) Warm Up x8x10 x8x10
Calf Raise (1 RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise [64] Warm Up x20 x10 x10 x10
Pec-Deck Fly/Cable Cross-Over (3 RIR) Warm Up x12-15 x12-15
Lat Pull-Down (2 RIR) Warm Up x12-15 x12-15
Dumbbell/Machine Row (2 RIR) Warm Up x12-15 x12-15
Lateral Raise (2 RIR) Warm Up x12-15 x12-15
Preacher/Concentration Curl (1 RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15
BFR Machine Curl (2 Cluster Sets) [65] Warm Up x30 x15 x15 x15
Cable Tricep Push-Down (1 RIR) Warm Up x12-15 x12-15 x12-15 x12-15 x12-15

Day 87 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up - -- x4 - -- x4 - -- x4 - -- x4
Bench Press Warm Up - -- x4 - -- x4 - -- x4 - -- x4
Deadlift Warm Up - -- x3 - -- x3 - -- x3

Day 88 (Rest)

Day 89 (Rest)

Day 90 (Testing) Attempt 1 Attempt 2 Attempt 3

90-94% 96-100% 100-104%
Squat Warm Up
0 to 0 0 to 0 0 to 0

90-94% 96-100% 100-104%

Bench Press Warm Up
0 to 0 0 to 0 0 to 0
90-94% 96-100% 100-104%
Deadlift Warm Up
0 to 0 0 to 0 0 to 0

*Choose numbers between the two percentages given per attempt

Ex: if your estimated 1RM on the deadlift is 500lbs, you will choose anything
between the range of 450-470lbs for your first attempt
[1] 30 seconds of rest in between sets

[2] 30 seconds of rest in between sets

[3] 30 seconds of rest in between sets

[4] 30 seconds of rest in between sets

[5] 30 seconds of rest in between sets

[6] 30 seconds of rest in between sets

[7] 30 seconds of rest in between sets

[8] 30 seconds of rest in between sets

[9] 30 seconds of rest in between sets

[10] 30 seconds of rest in between sets

[11] 30 seconds of rest in between sets

[12] 30 seconds of rest in between sets

[13] 30 seconds of rest in between sets

[14] 30 seconds of rest in between sets

[15] 30 seconds of rest in between sets

[16] 30 seconds of rest in between sets

[17] 30 seconds of rest in between sets

[18] 30 seconds of rest in between sets

[19] 30 seconds of rest in between sets

[20] 30 seconds of rest in between sets

[21] 30 seconds of rest in between sets

[22] 30 seconds of rest in between sets

[23] 30 seconds of rest in between sets

[24] 30 seconds of rest in between sets

[25] 30 seconds of rest in between sets

[26] 30 seconds of rest in between sets

[27] 30 seconds of rest in between sets

[28] 30 seconds of rest in between sets

[29] 30 seconds of rest in between sets

[30] 30 seconds of rest in between sets

[31] 30 seconds of rest in between sets

[32] 30 seconds of rest in between sets

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[34] 30 seconds of rest in between sets

[35] 30 seconds of rest in between sets

[36] 30 seconds of rest in between sets

[37] 30 seconds of rest in between sets

[38] 30 seconds of rest in between sets

[39] 30 seconds of rest in between sets

[40] 30 seconds of rest in between sets

[41] 30 seconds of rest in between sets

[42] 30 seconds of rest in between sets

[43] 30 seconds of rest in between sets

[44] 30 seconds of rest in between sets

[45] 30 seconds of rest in between sets

[46] 30 seconds of rest in between sets

[47] 30 seconds of rest in between sets

[48] 30 seconds of rest in between sets

[49] 30 seconds of rest in between sets

[50] 30 seconds of rest in between sets

[51] 30 seconds of rest in between sets

[52] 30 seconds of rest in between sets

[53] 30 seconds of rest in between sets

[54] 30 seconds of rest in between sets

[55] 30 seconds of rest in between sets

[56] 30 seconds of rest in between sets

[57] 30 seconds of rest in between sets

[58] 30 seconds of rest in between sets

[59] 30 seconds of rest in between sets

[60] 30 seconds of rest in between sets

[61] 30 seconds of rest in between sets

[62] 30 seconds of rest in between sets

[63] 30 seconds of rest in between sets

[64] 30 seconds rest in between sets

[65] 30 seconds rest in between sets