4 Day / Week Volume Program

Author: Frode E. Haugen

22.02.2010 v1.0
For:
Insert your goals here:
Exercise: Squat Bench Deadlift Total Military press
KG 100 100 100 300 100

Explanations of exercises:
Pause bench:
Competition width grip.
The bar is paused for 2 seconds on the chest.
Close-grip bench with board:
Shoulder width grip.
Board should be about 8-10cm.
The bar is lower slowly with a short pause at the bottom then exploding up.
Medium-grip bench:
Between competition and close grip.
Powerlifting squat:
Place the bar where you are most comfortable (low or high).
Try to achieve good form (knees out etc.).
Pause squat:
Same as powerlifting squat but with a pause at the bottom of the lift.
Front squat:
Bar in the front with either clean grip or crossing arms grip.
Squat stop 3/4:
On the way up stop at 3/4 from the bottom and go down again (don't fully stand up).
Deadlift:
Conventional deadlift with a dead stop between each rep.

Sumo deadlift:
Place legs outside of arms at about where the rings are on the bar.
Sit down in that position, grab the bar and go up.

Stiff-legged deadlift:
Deadlift with straight legs. Focus on hamstring stretch in each rep.

Use 2.5% higher goals than in the previous cycle or your current max.
If the previous cycle went particularly well up to 5% can be added.
If you set your goals too high the weight will be too heavy and progress
will be worse in the long run.
Experience shows that you can be much stronger than the goals you set
if you choose your goals conservatively.

Week 1 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 52.5 52.5 52.5 52.5 52.5
pause at bottom Reps 7 6 5 5 5 5 5
Bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0
with pause Reps 6 6 5 5 5 5 5
Deadlift KG 40.0 45.0 50.0 55.0 55.0 55.0
from deficit Reps 8 6 5 5 5 5
Seated DB overhead press 4x8

Week 1: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5
Close-grip bench KG 40.0 55.0 60.0 65.0 65.0 65.0 65.0
with board Reps 6 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5
Barbell row 4x8
DB curl 4x8
Week 1: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 37.5 37.5 37.5 37.5

Reps 5 5 4 4 4 4
Medium-grip bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0
with board Reps 6 6 5 5 5 5 5
Deadlift KG 55.0 60.0 65.0 65.0 65.0 65.0
conventional Reps 6 5 5 5 5 5
Cable row 3x8
Facepulls 3x8
Week 1: Friday
Stiff-legged KG 20.0 25.0 30.0 35.0 35.0 35.0
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5
Squat stop 3/4 KG 45.0 50.0 52.5 52.5 52.5 52.5

Reps 6 6 5 5 5 5
Chins/Pulldowns 3x6
Lateral raise 3x8 Biceps 3x8
Triceps pushdown 3x8

Week 2 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 55.0 55.0 55.0 55.0 55.0
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0
with pause Reps 6 6 5 4 4 4 4
Deficit deadlift KG 40.0 45.0 50.0 57.5 57.5 57.5

Reps 6 6 5 5 5 5
Seated DB overhead press 4x8

Week 2: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0

Reps 6 6 5 4 4 4 4
Close-grip bench KG 55.0 60.0 67.5 67.5 67.5 67.5
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4
Barbell row 4x8
DB curl 4x8
Week 2: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 37.5 37.5 40.0 40.0

Reps 5 5 4 4 4 4
Medium-grip bench KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0
with board Reps 6 6 5 4 4 4 4
Deadlift KG 55.0 60.0 70.0 70.0 70.0 70.0
conventional Reps 6 5 4 4 4 4
Cable row 3x8
Facepulls 3x8
Week 2: Friday
Stiff-legged KG 20.0 25.0 30.0 35.0 35.0 35.0
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 65.0 75.0 75.0 75.0 75.0

Reps 6 6 5 4 4 4 4
Squat stop 3/4 KG 45.0 50.0 55.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5
Chins/Pulldowns 3x6
Lateral raise 3x8 Biceps 3x8
Triceps pushdown 3x8
Week 3 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 57.5 57.5 57.5 57.5 57.5
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 72.5 80.0 80.0 80.0 80.0
with pause Reps 6 6 4 3 3 3 3
Deficit deadlift KG 40.0 45.0 55.0 60.0 60.0 60.0

Reps 6 6 5 4 4 4
Seated DB overhead press 4x8

Week 3: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 70.0 80.0 80.0 80.0 80.0

Reps 6 6 4 3 3 3 3
Close-grip bench KG 55.0 65.0 70.0 70.0 70.0 70.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4
Barbell row 4x8
DB curl 4x8
Week 3: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 37.5 37.5 40.0 40.0

Reps 5 5 4 4 4 4
Medium-grip bench KG 40.0 55.0 70.0 80.0 80.0 80.0 80.0
with board Reps 6 6 5 3 3 3 3
Deadlift KG 55.0 65.0 75.0 75.0 75.0 75.0
conventional Reps 6 4 3 3 3 3
Cable row 3x8
Facepulls 3x8
Week 3: Friday
Stiff-legged KG 20.0 25.0 30.0 37.5 37.5 37.5
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 65.0 80.0 80.0 80.0 80.0

Reps 6 6 5 3 3 3 3
Squat stop 3/4 KG 45.0 50.0 57.5 57.5 57.5 57.5

Reps 6 6 5 4 4 4
Chins/Pulldowns 3x6
Lateral raise 3x8
Triceps pushdown 3x8
Biceps 3x8
Week 4 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 60.0 60.0 60.0 60.0 60.0
pause at bottom Reps 7 6 5 5 5 5 5
Bench KG 40.0 55.0 72.5 85.0 85.0 85.0 85.0
with pause Reps 6 6 4 3 3 3 3
Deficit deadlift KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4
Seated DB overhead press 4x8

Week 4: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 70.0 80.0 80.0 80.0 80.0

Reps 6 6 4 3 3 3 3
Close-grip bench KG 55.0 65.0 70.0 70.0 70.0 70.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4
Barbell row 4x8
DB curl 4x8
Week 4: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 37.5 40.0 40.0 40.0

Reps 5 5 4 4 4 4
Medium-grip bench KG 40.0 55.0 75.0 85.0 85.0 85.0 85.0
with board Reps 6 6 4 3 3 3 3
Deadlift KG 55.0 67.5 80.0 80.0 80.0 80.0
conventional Reps 6 4 3 3 3 3
Cable row 3x8
Facepulls 3x8
Week 4: Friday
Stiff-legged KG 20.0 25.0 30.0 37.5 37.5 37.5
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 70.0 85.0 85.0 85.0 85.0

Reps 6 6 4 3 3 3 3
Squat stop 3/4 KG 45.0 50.0 57.5 60.0 60.0 60.0

Reps 6 6 5 4 4 4
Chins/Pulldowns 3x6
Lateral raise 3x8
Triceps pushdown 3x8
Biceps 3x8

Week 5 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 52.5 52.5 52.5 52.5 52.5
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0
with pause Reps 6 6 5 5 5 5 5
Deficit deadlift KG 40.0 45.0 50.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5
Seated DB overhead press 4x8

Week 5: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5
Close-grip bench KG 55.0 60.0 65.0 65.0 65.0 65.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5
Barbell row 4x8
DB curl 4x8
Week 5: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 37.5 37.5 37.5 37.5

Reps 5 5 4 4 4 4
Medium-grip bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0
with board Reps 6 6 5 5 5 5 5
Deadlift KG 55.0 57.5 65.0 65.0 65.0 65.0
conventional Reps 6 5 5 5 5 5
Cable row 3x8
Facepulls 3x8
Week 5: Friday
Stiff-legged KG 20.0 25.0 30.0 35.0 35.0 35.0
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5
Squat stop 3/4 KG 45.0 50.0 52.5 52.5 52.5 52.5

Reps 6 6 5 5 5 5
Chins/Pulldowns 3x6
Lateral raise 3x8 Biceps 3x8
Triceps pushdown 3x8
Week 6 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 60.0 60.0 60.0 60.0 60.0
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 72.5 87.5 87.5 87.5 87.5
with pause Reps 6 6 4 3 3 3 3
Deficit deadlift KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4
Seated DB overhead press 4x8

Week 6: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 70.0 87.5 87.5 87.5 87.5

Reps 6 6 4 3 3 3 3
Close-grip bench KG 55.0 65.0 70.0 70.0 70.0 70.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4
Barbell row 4x8
DB curl 4x8
Week 6: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 40.0 40.0 40.0 40.0

Reps 5 5 4 4 4 4
Medium-grip bench KG 40.0 55.0 75.0 87.5 87.5 87.5 87.5
with board Reps 8 6 4 3 3 3 3
Deadlift KG 55.0 67.5 82.5 82.5 82.5 82.5
conventional Reps 6 4 3 3 3 3
Cable row 3x8
Facepulls 3x8
Week 6: Friday
Stiff-legged KG 20.0 25.0 30.0 37.5 37.5 37.5
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 75.0 87.5 87.5 87.5 87.5

Reps 6 6 4 3 3 3 3
Squat stop 3/4 KG 45.0 50.0 57.5 60.0 60.0 60.0

Reps 6 6 5 4 4 4
Chins/Pulldowns 3x6
Lateral raise 3x8
Triceps pushdown 3x8
Biceps 3x8

Week 7 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 52.5 52.5 52.5 52.5 52.5
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0
with pause Reps 6 6 5 5 5 5 5
Deficit deadlift KG 40.0 45.0 50.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5
Seated DB overhead press 4x8

Week 7: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0
 Reps 6 6 5 5 5 5 5
Close-grip bench KG 55.0 60.0 65.0 65.0 65.0 65.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5
Barbell row 4x8
DB curl 4x8
Week 7: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5

Reps 5 5 3 3 3 3
Medium-grip bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0
with board Reps 6 6 5 5 5 5 5
Deadlift KG 55.0 60.0 65.0 65.0 65.0 65.0
conventional Reps 6 5 5 5 5 5
Cable row 3x8
Facepulls 3x8
Week 7: Friday
Stiff-legged KG 20.0 25.0 30.0 35.0 35.0 35.0
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5
Squat stop 3/4 KG 45.0 50.0 52.5 52.5 52.5 52.5

Reps 6 6 5 5 5 5
Chins/Pulldowns 3x6
Lateral raise 3x8 Biceps 3x8
Triceps pushdown 3x8
Week 8 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 62.5 62.5 62.5 62.5 62.5
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 72.5 90.0 90.0 90.0 90.0
with pause Reps 6 6 4 3 3 3 3
Deficit deadlift KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4
Seated DB overhead press 4x8

Week 8: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 70.0 90.0 90.0 90.0 90.0

Reps 6 6 4 3 3 3 3
Close-grip bench KG 55.0 65.0 75.0 75.0 75.0 75.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 65.0 65.0

Reps 6 6 5 4 4
Barbell row 4x8
DB curl 4x8
Week 8: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5

Reps 5 5 3 3 3 3
Medium-grip bench KG 40.0 55.0 75.0 90.0 90.0 90.0 90.0
with board Reps 6 6 4 3 3 3 3
Deadlift KG 55.0 65.0 80.0 85.0 85.0 85.0
conventional Reps 6 4 3 3 3 3
Cable row 3x8
Facepulls 3x8
Week 8: Friday
Stiff-legged KG 20.0 25.0 30.0 37.5 37.5 37.5
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 75.0 90.0 90.0 90.0

Reps 6 6 4 3 3 3
Squat stop 3/4 KG 45.0 50.0 57.5 62.5 62.5 62.5

Reps 6 6 5 4 4 4
Chins/Pulldowns 3x6
Lateral raise 3x8
Triceps pushdown 3x8
Biceps 3x8
Week 9 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 57.5 57.5 57.5 57.5 57.5
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 72.5 80.0 80.0 80.0 80.0
with pause Reps 6 6 4 3 3 3 3
Deficit deadlift KG 40.0 45.0 55.0 60.0 60.0 60.0

Reps 6 6 5 4 4 4
Seated DB overhead press 4x8

Week 9: Tuesday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 70.0 80.0 80.0 80.0 80.0

Reps 6 6 4 3 3 3 3
Close-grip bench KG 55.0 65.0 70.0 70.0 70.0 70.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4
Barbell row 4x8
DB curl 4x8
Week 9: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 37.5 37.5 37.5 37.5

Reps 5 5 4 4 4 4
Medium-grip bench KG 40.0 55.0 70.0 80.0 80.0 80.0 80.0
with board Reps 6 6 5 3 3 3 3
Deadlift KG 55.0 65.0 75.0 75.0 75.0 75.0
conventional Reps 6 4 3 3 3 3
Cable row 3x8
Facepulls 3x8
Week 9: Friday
Stiff-legged KG 20.0 25.0 30.0 37.5 37.5 37.5
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 65.0 80.0 80.0 80.0

Reps 6 6 5 3 3 3
Squat stop 3/4 KG 45.0 50.0 57.5 57.5 57.5 57.5

Reps 6 6 5 4 4 4
Chins/Pulldowns 3x6
Lateral raise 3x8
Triceps pushdown 3x8
Biceps 3x8
Week 10 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 62.5 62.5 62.5 62.5 62.5
pause at bottom Reps 6 6 5 5 5 5 5
Bench KG 40.0 55.0 75.0 92.5 92.5 92.5 92.5
with pause Reps 6 6 4 2 2 2 2
Deficit deadlift KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4
Seated DB overhead press 4x8

Week 10: Tuesday

Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 70.0 92.5 92.5 92.5 92.5

Reps 6 6 4 2 2 2 2
Close-grip bench KG 55.0 65.0 75.0 75.0 75.0 75.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 65.0 65.0

Reps 6 6 5 4 4
Barbell row 4x8
DB curl 4x8
Week 10: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5

Reps 5 5 3 3 3 3
Medium-grip bench KG 40.0 55.0 75.0 90.0 90.0 90.0 90.0
with board Reps 6 6 4 3 3 3 3
Deadlift KG 55.0 65.0 80.0 90.0 90.0 90.0
conventional Reps 6 4 3 2 2 2
Cable row 3x8
Facepulls 3x8
Week 10: Friday
Stiff-legged KG 20.0 25.0 30.0 37.5 37.5 37.5
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 75.0 90.0 90.0 90.0

Reps 6 6 4 3 3 3
Squat stop 3/4 KG 45.0 50.0 57.5 62.5 62.5 62.5

Reps 6 6 5 4 4 4
Chins/Pulldowns 3x6
Lateral raise 3x8
Triceps pushdown 3x8
Biceps 3x8

Week 11 : Monday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
High-bar squat KG 45.0 50.0 52.5 60.0 60.0 60.0 60.0
pause at bottom Reps 6 6 5 4 4 4 4
Bench KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0
with pause Reps 6 6 5 4 4 4 4
Deficit deadlift KG 40.0 45.0 50.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5
Seated DB overhead press 4x8

Week 11: Tuesday

Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Powerlifting squat KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0

Reps 6 6 5 4 4 4 4
Close-grip bench KG 55.0 60.0 65.0 65.0 65.0 65.0
with board Reps 6 5 5 5 5 5
Sumo deadlift KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5
Barbell row 4x8
DB curl 4x8
Week 11: Thursday
Hyperextension 2x10
Rotatorcuffs 2x20
Abs 2x15
Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5

Reps 5 5 3 3 3 3
Medium-grip bench KG 40.0 55.0 65.0 80.0 80.0 80.0 80.0
with board Reps 6 6 5 5 5 5 5
Deadlift KG 55.0 60.0 75.0 75.0 75.0 75.0
conventional Reps 6 5 4 4 4 4
Cable row 3x8
Facepulls 3x8
Week 11: Friday
Stiff-legged KG 20.0 25.0 30.0 35.0 35.0 35.0
Deadlift Reps 6 6 5 5 5 5
Military press KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5
Squat stop 3/4 KG 45.0 50.0 52.5 52.5 52.5 52.5

Reps 6 6 5 5 5 5
Chins/Pulldowns 3x6
Lateral raise 3x8 Biceps 3x8
Triceps pushdown 3x8
 This is a progression model by Frode Ekseth Haugen
mailto:

The calculation assumes that there is an increase of 2.5% every three months, or 7.5% per year.
This is to avoid / minimize impact damage and increase more evenly over time.
It turns out that if you set goals too high progress will be absent.

Enter your current max: Enter how much you get out of the equipment:

Squat: 100 Squat: 50

Bench: 100 Bench: 15
Deadlift: 100 Deadlift: 25
Total 300 Total 90

Year 1
Month: Squat Bench Deadlift Total raw Total with equipment
1 100.625 100.625 100.625 Start 301.875 391.875
2 101.3 101.2539063101.2539063
3 101.933125101.8867432101.8867432
4 102.570207102.5235353102.5235353
5 103.2112708
103.1643074103.1643074
6 103.8563413
103.8090843103.80908431/2Year 311.4745099 401.4745099
7 104.5054434
104.4578911104.4578911
8 105.1586024
105.1107529105.1107529
9 105.8158437
105.7676951105.7676951
10 106.4771927
106.4287432106.4287432
11 107.1426752
107.0939229107.0939229
12 107.7632599107.7632599 1Year 323.3388367
107.8123169 413.3388367

Year 2
Month: Squat Bench Deadlift Total raw Total med utstyr
1 108.4861439
108.4367803108.4367803 Start 325.3597044 415.3597044
2 109.1641823
109.1145101109.1145101
3 109.8464584
109.7964758109.7964758
4 110.5329988
110.4827038110.4827038
5 111.22383 111.1732207111.1732207
6 111.9189789
111.8680533111.86805331/2Year 335.6550856 425.6550856
7 112.6184726
112.5672287112.5672287
8 113.322338113.2707738113.2707738
9 114.0306026
113.9787162113.9787162
10 114.7432939
114.6910832114.6910832
11 115.4604395
115.4079024115.4079024
12 116.1292018116.1292018 2Year 348.4404709
116.1820672 438.4404709

Year 3
Month: Squat Bench Deadlift Total raw Total med utstyr
1 116.9082052
116.8550093116.8550093 Start 350.6182238 440.6182238
2 117.6388814
117.5853531117.5853531
3 118.3741244
118.3202616118.3202616
4 119.1139627
119.0597632119.0597632
5 119.858425119.8038867119.8038867
6 120.6075401
120.552661 120.552661 1/2Year 361.7128622 451.7128622
7 121.3613373
121.3061152121.3061152
8 122.1198456
122.0642784122.0642784
9 122.8830947
122.8271801122.8271801
10 123.651114123.59485 123.59485
11 124.4239335
124.3673178124.3673178
12 125.1446136125.1446136 3Year 375.4908102
125.2015831 465.4908102

Year 4
Month: Squat Bench Deadlift Total raw Total med utstyr
1 125.9840929
125.9267674125.9267674 Start 377.8376277 467.8376277
2 126.7714935
126.7138097126.7138097
3 127.5638154
127.505771 127.505771
4 128.3610892
128.3026821128.3026821
5 129.163346129.1045738129.1045738
6 129.9706169
129.9114774129.91147741/2Year 389.7935717 479.7935717
7 130.7829333
130.7234241130.7234241
8 131.6003266
131.5404455131.5404455
9 132.4228287
132.3625733132.3625733
10 133.2504713
133.1898394133.1898394
11 134.0832868
134.0222759134.0222759
12 134.8599151134.8599151 4Year 404.6411376
134.9213073 494.6411376

Year 5
Month: Squat Bench Deadlift Total raw Total med utstyr
1 135.7645655
135.7027896135.7027896 Start 407.1701447 497.1701447
2 136.613094
136.550932 136.550932
3 137.4669259
137.4043754137.4043754
4 138.3260942
138.2631527138.2631527
5 139.1906322
139.1272974139.1272974
6 140.0605737
139.996843 139.996843 1/2Year 420.0542597 510.0542597
7 140.9359523
140.8718233140.8718233
8 141.816802141.7522722141.7522722
9 142.703157142.6382239142.6382239
10 143.5950517
143.5297128143.5297128
11 144.4925208
144.4267735144.4267735
12 145.3294408145.3294408 5Year 436.0544807
145.3955991 526.0544807