! READ THIS NOW !

*** DESTRUCTIONS *** Worksheet's Do Not Round to Nearest 5lbs

(No decimal places are being shown so Excel will round to nearest whole num

GENERAL INFO (and "Off Days"):

This is based on a 4 day split with 2 "off" days where you perform any other assistance wo These "off" days are not required but I like to use them for "play days", conditioning, etc...

Off Days: I left what I started with in the off day fields as an example. You can do conditio I don't think there's any really correct way to have your "off" day, just don't overdo it! (Do for you and start out with something simple)

--> The 4 day split will print on 1 page (Off days will print on a separate page. I like to print will not print your maxes. How often do you really need to reference your max in the gym? feel free to change the print area if you want.

ASSISTANCE EXERCISES:

You can modify/add/remove assistance exercises and play with the percentage increase. I assistance exercises and 1 ab exercise for each wkout. The % increase really doesn't work exercises, but it's there if you want it. Sometimes I manually enter the increase I want.

Depending on the exercise, assistance exercises can be anywhere from 3-5 sets x 10 reps to Typically I only do 5 x 10 but sometimes will change it up for something like lunges (total 5 leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5x13 unless I'm doing a su do something like 3x7 supersetting 2 ab exercises. For assistance exercises, you only need to enter the first weight (in light yellow boxes) and the yellow box at top) to calculate weeks 2-4). OR do it manually.

-----------------------------------------PROGRAM MODIFICATION: I thought the 3rd warmup set of the 1st week (3x5 work sets) w close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your 90% max weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.) -----------------------------------------

weeks, 3x3, and 5-3-1 are still 40,50,60% for warmup.) -----------------------------------------

CYCLE 1 TAB (First 4 weeks):

The most important area is in yellow under "Reps achieved" & "Weight used". This is used estimated 1RM and all the other numbers. If you know your true 1RM, enter it into the "Estimated 1RM" area. BECAUSE, if your true you enter it into the Weight Used / Reps Achieved area, it will calculate it incorrectly.

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups". The last set rep nu because you will want to enter your total reps achieved. The greyed number is minimum y for.

CYCLE 2 - 5 TABs:

The "Training Max" is increased 5lbs for upper body exercises and 10lbs for lower. These a that the sheet uses to calculate your numbers.

The 90% 1RM and Estimated max are there for reference if you need to reset the program. are taken from your best weight/rep max from the previous cycle. You should not need to in Cycle 2-5 tabs. (You will need to input your assistance initial weights like tab 1 however)

NOTE: If you truly need to adjust something, adjust the "Training Max" since this is the num your warmups/work sets.

Hope this is fairly understandable, Travis http://www.diy-strengthtraining.com

o Nearest 5lbs

ound to nearest whole number)

rm any other assistance work you'd like. y days", conditioning, etc...

ample. You can do conditioning or whatever. y, just don't overdo it! (Do what works best

eparate page. I like to print double sided). It rence your max in the gym? Me, never, so

the percentage increase. I normally do 2 crease really doesn't work well across all ter the increase I want.

re from 3-5 sets x 10 reps to 20 reps. mething like lunges (total 5 x 12 reps, not per o 5x13 unless I'm doing a superset. Then I'll

(in light yellow boxes) and the % increase (in

e 1st week (3x5 work sets) was a little too 47%, 55% of your 90% max. (The other

Weight used". This is used to calculate your

rea. BECAUSE, if your true 1RM is 200x1 and alculate it incorrectly.

armups". The last set rep number is grey eyed number is minimum you should shoot

nd 10lbs for lower. These are the numbers

need to reset the program. These numbers le. You should not need to enter new maxes weights like tab 1 however)

ng Max" since this is the number used for

Exercise

Assistance 1 Assistance 2

Week 1 Weight Reps Notes 45 5 53 5 62 3 73 5 85 5 96 5 5x10 5x12 29 34 40 48 55 62 5 5 3 5 5 5 5x10 5x10 49 57 67 79 91 103 5 5 3 5 5 5 3x10 3x15 19 22 26 31 35 40 5 5 3 5 5 5 3x12 3x10 8 25 BW BW

Week 2 Weight Reps Notes 45 5 56 5 68 3 79 3 90 3 102 3 0 5x10 0 5x12 29 37 44 51 59 66 0 0 0 49 61 73 85 97 109 0 0 0 19 24 28 33 38 43 0 0 0 5 5 3 3 3 3 5x10 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

Week 3 Weight Reps Notes 45 5 56 5 68 3 85 5 96 3 107 1 0 5x10 0 5x12 29 37 44 55 62 70 0 0 0 49 61 73 91 103 115 0 0 0 19 24 28 35 40 45 0 0 0 5 5 3 5 3 1 5x10 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12

Saturday

Sq
Assistance 1 Assistance 2 Chinup Back Raise Rear Laterals DB Bench Press

Saturday

Wednesday

Wednesday

92787006.xls.ms_office

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Cycle 1

92787006.xls.ms_office

Cycle 1

Exercise

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Week 1 Weight Reps Notes 47 5 55 5 65 3 76 5 88 5 100 5 5x10 5x12 5x13 31 5 37 5 43 3 51 5 59 5 67 5 5x10 5x10 53 62 72 85 99 112 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12

Assistance 1 Assistance 2 Ab Exercise 21 25 29 34 39 44

Assistance 1 Assistance 2 Ab Exercise

Weight 47 59 70 82 94 106 0 0 0 31 39 47 55 63 70 0 0 0 53 66 79 92 105 118 0 0 0 21 26 31 37 42 47 0 0 0

Monday

Week 2 Reps Notes 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

Weight 47 59 70 88 100 112 0 0 0 31 39 47 59 67 74 0 0 0 53 66 79 99 112 125 0 0 0 21 26 31 39 44 50 0 0 0

Week 3 Reps Notes 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12

Weight 47 59 70 0 0 0 31 39 47 0 0 0 53 66 79 0 0 0 21 26 31 0 0 0

Week 4 - DELOAD Reps Notes 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Tuesday

Thursday

De a OH Pr es s

92787006.xls.ms_office

Friday

dl ift

Be nc

Sq ua t

Cycle 2

Exercise
Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

Weight

Wed - ("Off")

Week 1 Reps Notes 100 double leg 5x10 5x13 2xX 5x10

Week 2 Weight Reps Notes 50 left leg 0 right leg 5 0 5x10 5x13 2xX 5x10

Week 3 Weight Reps Notes 100 alt left/Right 100 double leg 0 5x10 5x13 2xX 5x10

Week 4 - DELOAD Weight Reps Notes 25 Doubles 0 5x10 5x13 2xX 5x10

92787006.xls.ms_office

Sat or Sun - ("Off")

Cycle 2

Exercise

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Week 1 Weight Reps Notes 51 5 60 5 70 3 83 5 96 5 108 5 5x10 5x12 5x13 33 5 39 5 46 3 54 5 62 5 71 5 5x10 5x10 57 66 78 92 106 120 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12

Assistance 1 Assistance 2 Ab Exercise 23 27 31 37 43 49

Assistance 1 Assistance 2 Ab Exercise

Weight 51 64 76 89 102 115 0 0 0 33 42 50 58 67 75 0 0 0 57 71 85 99 113 127 0 0 0 23 29 34 40 46 52 0 0 0

Monday

Week 2 Reps Notes 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

Weight 51 64 76 96 108 121 0 0 0 33 42 50 62 71 79 0 0 0 57 71 85 106 120 134 0 0 0 23 29 34 43 49 54 0 0 0

Week 3 Reps Notes 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12

Weight 51 64 76 0 0 0 33 42 50 0 0 0 57 71 85 0 0 0 23 29 34 0 0 0

Week 4 - DELOAD Reps Notes 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Tuesday

Thursday

De a OH Pr es s

92787006.xls.ms_office

Friday

dl ift

Be nc

Sq ua t

Cycle 3

Exercise
Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

Weight

Wed - ("Off")

Week 1 Reps Notes 100 double leg 5x10 5x13 2xX 5x10

Week 2 Weight Reps Notes 50 left leg 0 right leg 5 0 5x10 5x13 2xX 5x10

Week 3 Weight Reps Notes 100 alt left/Right 100 double leg 0 5x10 5x13 2xX 5x10

Week 4 - DELOAD Weight Reps Notes 25 Doubles 0 5x10 5x13 2xX 5x10

92787006.xls.ms_office

Sat or Sun - ("Off")

Cycle 3

Exercise

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Week 1 Weight Reps Notes 55 5 65 5 76 3 89 5 103 5 117 5 5x10 5x12 5x13 35 5 41 5 49 3 57 5 66 5 75 5 5x10 5x10 61 71 83 98 114 129 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12

Assistance 1 Assistance 2 Ab Exercise 25 29 34 40 47 53

Assistance 1 Assistance 2 Ab Exercise

Weight 55 69 82 96 110 124 0 0 0 35 44 53 62 71 79 0 0 0 61 76 91 106 121 136 0 0 0 25 31 37 44 50 56 0 0 0

Monday

Week 2 Reps Notes 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

Weight 55 69 82 103 117 131 0 0 0 35 44 53 66 75 84 0 0 0 61 76 91 114 129 144 0 0 0 25 31 37 47 53 59 0 0 0

Week 3 Reps Notes 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12

Weight 55 69 82 0 0 0 35 44 53 0 0 0 61 76 91 0 0 0 25 31 37 0 0 0

Week 4 - DELOAD Reps Notes 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Tuesday

Thursday

De a OH Pr es s

92787006.xls.ms_office

Friday

dl ift

Be nc

Sq ua t

Cycle 4

Exercise
Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

Weight

Wed - ("Off")

Week 1 Reps Notes 100 double leg 5x10 5x13 2xX 5x10

Week 2 Weight Reps Notes 50 left leg 0 right leg 5 0 5x10 5x13 2xX 5x10

Week 3 Weight Reps Notes 100 alt left/Right 100 double leg 0 5x10 5x13 2xX 5x10

Week 4 - DELOAD Weight Reps Notes 25 Doubles 0 5x10 5x13 2xX 5x10

92787006.xls.ms_office

Sat or Sun - ("Off")

Cycle 4

Exercise

Assistance 1 Assistance 2 Ab Exercise

Assistance 1 Assistance 2 Ab Exercise

Week 1 Weight Reps Notes 59 5 69 5 81 3 96 5 111 5 125 5 5x10 5x12 5x13 37 5 44 5 51 3 61 5 70 5 79 5 5x10 5x10 65 76 89 105 121 137 5 5 3 5 5 5 5x10 5x10 5x13 5 5 3 5 5 5 5x10 5x10 5x12

Assistance 1 Assistance 2 Ab Exercise 27 32 37 44 50 57

Assistance 1 Assistance 2 Ab Exercise

Weight 59 74 88 103 118 133 0 0 0 37 47 56 65 75 84 0 0 0 65 81 97 113 129 145 0 0 0 27 34 40 47 54 61 0 0 0

Monday

Week 2 Reps Notes 5 5 3 3 3 3 5x10 5x12 5x13 5 5 3 3 3 3 5x10 5x10 5 5 3 3 3 3 5x10 5x10 5x13 5 5 3 3 3 3 5x10 5x10 5x12

Weight 59 74 88 111 125 140 0 0 0 37 47 56 70 79 89 0 0 0 65 81 97 121 137 153 0 0 0 27 34 40 50 57 64 0 0 0

Week 3 Reps Notes 5 5 3 5 3 1 5x10 5x12 5x13 5 5 3 5 3 1 5x10 5x10 5 5 3 5 3 1 5x10 5x10 5x13 5 5 3 5 3 1 5x10 5x10 5x12

Weight 59 74 88 0 0 0 37 47 56 0 0 0 65 81 97 0 0 0 27 34 40 0 0 0

Week 4 - DELOAD Reps Notes 5 5 5 5x10 5x12 5x13 5 5 5 5x10 5x10 5 5 5 5x10 5x10 5x13 5 5 5 5x10 5x10 5x12

Tuesday

Thursday

De a OH Pr es s

92787006.xls.ms_office

Friday

dl ift

Be nc

Sq ua t

Cycle 5

Exercise
Skip rope Speed Bag Calves Blackouts Turantulas Unpossibles Seated Plyo Back/front Plyo Side/Side plyo Tall plyo Pushup Plyo Pullup plyo

Weight

Wed - ("Off")

Week 1 Reps Notes 100 double leg 5x10 5x13 2xX 5x10

Week 2 Weight Reps Notes 50 left leg 0 right leg 5 0 5x10 5x13 2xX 5x10

Week 3 Weight Reps Notes 100 alt left/Right 100 double leg 0 5x10 5x13 2xX 5x10

Week 4 - DELOAD Weight Reps Notes 25 Doubles 0 5x10 5x13 2xX 5x10

92787006.xls.ms_office

Sat or Sun - ("Off")

Cycle 5