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 175.0 kg
Bench Press 126.0 kg
Deadlift 185.0 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
Week 1

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

Squat Warm Up 127.5 x9 127.5 x9
Bench Press Warm Up 92.5 x9 92.5 x9
Deadlift Warm Up 135.0 x7 135.0 x7

Day 2 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5

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
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
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
BFR Machine Bicep Curl Warm Up x20 x10 x10 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10 x10 x10

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

Squat Warm Up 135.0 x7 135.0 x7 135.0 x7
Bench Press Warm Up 97.5 x7 97.5 x7 97.5 x7
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise Warm Up x20 x10 x10 x10

Day 4 (Rest/Active Recovery)

Day 5 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5

Deadlift Warm Up 152.5 x4 152.5 x4
Bench Press Warm Up 105.0 x3 105.0 x3 105.0 x3
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15 x15 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15 x15 x15

Day 6 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up 145.0 x5 145.0 x5 145.0 x5
BFR Leg Extension Warm Up x30 x15 x15 x15
BFR Leg Curl Warm Up x30 x15 x15 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Calf Raise Warm Up x30 x15 x15 x15

Day 7 (Rest/Active Recovery)

 Week 2

Day 8 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4

Squat Warm Up 127.5 x9 127.5 x9 127.5 x9
Bench Press Warm Up 92.5 x9 92.5 x9 92.5 x9
Deadlift Warm Up 135.0 x7 135.0 x7

Day 9 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4

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
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
Seated Military Press (3RIR) Warm Up x5-7 x5-7
x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Machine Bicep Curl Warm Up x20 x10 x10
x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10 x10

Day 10 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4

Squat Warm Up 135.0 x7 135.0 x7 135.0 x7
Bench Press Warm Up 97.5 x7 97.5 x7 97.5 x7
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Calf Raise Warm Up x20 x10 x10

Day 11 (Rest/Active Recovery)

Day 12 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4

Deadlift (AMRAP Set 3) Warm Up 152.5 x4 152.5 x4 152.5 AMRAP
Bench Press (AMRAP Set 4) Warm Up 105.0 x5 105.0 x5 105.0 x5 105.0
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15 x15

Day 13 (Squat, Legs) Set 1 Set 2 Set 3 Set 4

Squat (AMRAP Set 4) Warm Up 145.0 x5 145.0 x5 145.0 x5 145.0
BFR Leg Extension Warm Up x30 x15 x15
BFR Leg Curl Warm Up x30 x15 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Calf Raise Warm Up x30 x15 x15

Day 14 (Rest/Active Recovery)

 Auto-Regulation for Week 3

# of Reps 1-4 5-6 7-8 9-10 11+

SQUAT 170.0 175.0 177.5 180.0 182.5

# of Reps 1-4 5-6 7-8 9-10 11+

BENCH PRESS 122.5 125.0 127.5 130.0 130.0

# of Reps 1-3 4-5 6-7 9-10 11+

DEADLIFT 180.0 185.0 187.5 190.0 192.5

*These numbers are calculated by based on the performance

of days 12 and 13, which will determine the difficulty for the
next week of this block
 ACCUMULATION BLOCK
ENTER WEIGHT BELOW
Squat: 177.5 *Enter weight f
to calcula
Bench: 125.0

Week 3 Deadlift: 187.5

Set 5 Day 15 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3

Squat Warm Up 127.5 x9 127.5 x9 127.5
Bench Press Warm Up 90.0 x9 90.0 x9 90.0
Deadlift Warm Up 135.0 x7 135.0 x7 135.0

Set 5 Day 16 (Upper Hypertrophy) Set 1 Set 2 Set 3

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (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
x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8
x10 BFR Machine Bicep Curl Warm Up x20 x10
x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
x10 BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10

Set 5 Day 17 (Squat, Bench, Legs) Set 1 Set 2 Set 3

Squat Warm Up 137.5 x7 137.5 x7 137.5
Bench Press Warm Up 97.5 x7 97.5 x7 97.5
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20
x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8
x10 BFR Calf Raise Warm Up x20 x10

Day 18 (Rest/Active Recovery)

Set 5 Day 19 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3

Deadlift (AMRAP Final Set) Warm Up 155.0 x4 155.0 x4 155.0
AMRAP Bench Press (AMRAP Final Set) Warm Up 102.5 x5 102.5 x5 102.5
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15
x15 BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
x15 BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15

Set 5 Day 20 (Squat, Legs) Set 1 Set 2 Set 3

AMRAP Squat (AMRAP Final Set) Warm Up 147.5 x5 147.5 x5 147.5
x15 BFR Leg Extension Warm Up x30 x15
x15 BFR Leg Curl Warm Up x30 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
x15 BFR Calf Raise Warm Up x30 x15

Day 21 (Rest/Active Recovery)

 Auto-Regulation for Week 4

# of Reps 1-4 5-6 7-8 9-10 11+

SQUAT 172.5 177.5 180.0 182.5 185.0

# of Reps 1-4 5-6 7-8 9-10 11+

BENCH PRESS 122.5 125.0 127.5 130.0 130.0

# of Reps 1-3 4-5 6-7 9-10 11+

DEADLIFT 182.5 187.5 190.0 192.5 195.0

*These numbers are calculated by based on the performance

of days 19 and 20, which will determine the difficulty for the
next week of this block
 ENTER WEIGHT BELOW

*Enter weight from the chart under Week 2 Squat:

to calculate numbers for Week 3
Bench:

Week 4 Deadlift:

Set 4 Set 5 Day 22 (Squat, Bench, Deadlift) Set 1

x9 Squat Warm Up 142.5 x4
x9 Bench Press Warm Up 102.5 x4
x7 Deadlift Warm Up 142.5 x4

Set 4 Set 5 Day 23 (Full-Body Hypertrophy) Set 1

Leg Extension (3RIR) Warm Up x8-10
x6-8 Leg Curl (3RIR) Warm Up x8-10
Calf Raise (1RIR) Warm Up x6-8
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
x10 x10 T-Bar Row/Machine Row (2RIR) Warm Up x6-8
x6-8 x6-8 x6-8 Seated Military Press (3RIR) Warm Up x5-7
x10 x10 Dumbbell/EZ-Bar Curl Warm Up x6-8
BFR Machine Bicep Curl Warm Up x20
Set 4 Set 5 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
x7 137.5 x7 BFR Skullcrusher/Cable Tricep Push-down Warm Up x20
x7 97.5 x7
Day 24 (Squat, Bench, Deadlift) Set 1
Squat Warm Up 125.0 x5
x10-15 Bench Press Warm Up 90.0 x5
x15-20 Deadlift Warm Up 142.5 x4
x6-8 x6-8
x10 x10 Day 25 (Rest/Active Recovery)

Day 26 (Rest/Active Recovery)

Set 4 Set 5 Day 27 (Rep Test) Set 1

AMRAP Squat Warm Up 150.0 AMRAP
x5 102.5 AMRAP Bench Press Warm Up 107.5 AMRAP
Deadlift Warm Up 157.5 AMRAP

Day 28 (Rest)

x12-15 x12-15 x12-15

x15 x15 Estimated 1RMs for Intermediate Block
x12-15
x15 x15 # of Reps 1-4 5 6-7
SQUAT 172.5 175.0 177.5

Set 4 Set 5 # of Reps 1-4 5 6-7

x5 147.5 x5 147.5 AMRAP BENCH PRESS 122.5 125.0 127.5
x15 x15
x15 x15 # of Reps 1-4 5 6-7
x10-15 DEADLIFT 182.5 185.0 187.5
x15-20
x12-15 *The numbers you use for the Intermediate Block are determined by
x15 x15 how many repetitions you perform for each lift on Day 27

**If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs
ER WEIGHT BELOW
177.5 *Enter weight from the chart under Week 3
to calculate numbers for Week 4
127.5

190.0

Set 2 Set 3 Set 4 Set 5

142.5 x4 142.5 x4 142.5 x4
102.5 x4 102.5 x4 102.5 x4
142.5 x4

Set 2 Set 3 Set 4 Set 5

x8-10
x8-10
x6-8 x6-8 x6-8
x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5

125.0 x5 125.0 x5
 90.0 x5 90.0 x5
142.5 x4

Set 2 Set 3 Set 4 Set 5

or Intermediate Block

8+
180.0

8+
130.0

8+
190.0
 ENTER WEIGHT BELOW
Squat: 177.5 *Enter weight from the chart under Week 4
to calculate numbers for Week 5
Bench: 127.5

Week 5 Deadlift: 190.0

Day 29 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up 132.5 x8 132.5 x8
Bench Press Warm Up 95.0 x8 95.0 x8
Deadlift Warm Up 142.5 x6 142.5 x6

Day 30 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5

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
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
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
BFR Machine Bicep Curl Warm Up x20 x10 x10 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10 x10 x10

Day 31 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up 142.5 x6 142.5 x6 143 x6
Bench Press Warm Up 102.5 x6 102.5 x6 103 x6
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise Warm Up x20 x10 x10 x10

Day 32 (Rest/Active Recovery)

Day 33 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5

Deadlift Warm Up 162.5 x3 162.5 x3 162.5 x3
Bench Press Warm Up 107.5 x4 107.5 x4 107.5 x4 107.5 x4
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15 x15 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15 x15 x15

Day 34 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up 150.0 x4 150.0 x4 150.0 x4 150.0 x4
BFR Leg Extension Warm Up x30 x15 x15 x15
BFR Leg Curl Warm Up x30 x15 x15 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Calf Raise Warm Up x30 x15 x15 x15

Day 35 (Rest/Active Recovery)

 under Week 4
or Week 5

Week 6

Day 36 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3

Squat Warm Up 132.5 x8 132.5 x8 132.5 x8
Bench Press Warm Up 95.0 x8 95.0 x8 95.0 x8
Deadlift Warm Up 142.5 x6 142.5 x6 142.5 x6

Day 37 (Upper Hypertrophy) Set 1 Set 2 Set 3

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
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
Seated Military Press (3RIR) Warm Up x5-7 x5-7
x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Machine Bicep Curl Warm Up x20 x10 x10
x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10 x10

Day 38 (Squat, Bench, Legs) Set 1 Set 2 Set 3

Squat Warm Up 142.5 x6 142.5 x6 142.5 x6
Bench Press Warm Up 102.5 x6 102.5 x6 102.5 x6
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Calf Raise Warm Up x20 x10 x10

Day 39 (Rest/Active Recovery)

Day 40 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3

Deadlift (AMRAP Set 3) Warm Up 162.5 x3 162.5 x3 162.5 x3
Bench Press (AMRAP Set 4) Warm Up 107.5 x4 107.5 x4 107.5 x4
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15 x15

Day 41 (Squat, Legs) Set 1 Set 2 Set 3

Squat (AMRAP Set 4) Warm Up 150.0 x4 150.0 x4 150.0 x4
BFR Leg Extension Warm Up x30 x15 x15
BFR Leg Curl Warm Up x30 x15 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Calf Raise Warm Up x30 x15 x15

Day 42 (Rest/Active Recovery)

 Auto-Regulation for Week 7

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

SQUAT 172.5 177.5 180.0 182.5 185.0

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

BENCH PRESS 122.5 127.5 130.0 132.5 132.5

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

DEADLIFT 185.0 190.0 192.5 195.0 197.5

*These numbers are calculated by based on the performance

of days 40 and 41, which will determine the difficulty for the
next week of this block
 INTERMEDIATE BLOCK
ENTER WEIGHT BELOW
Squat: 182.5

Bench: 130.0

Week 7 Deadlift: 193.0

Set 4 Set 5 Day 43 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 137.5 x8 137.5
Bench Press Warm Up 97.5 x8 97.5
Deadlift Warm Up 145.0 x6 145.0

Set 4 Set 5 Day 44 (Upper Hypertrophy) Set 1 Set 2

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
x10 BFR Machine Bicep Curl Warm Up x20
x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
x10 BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Set 4 Set 5 Day 45 (Squat, Bench, Legs) Set 1 Set 2

142.5 x6 Squat Warm Up 145.0 x6 145.0
102.5 x6 Bench Press Warm Up 105.0 x6 105.0
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
 Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
x6-8 Calf Raise (1RIR) Warm Up x6-8
x10 BFR Calf Raise Warm Up x20

Day 46 (Rest/Active Recovery)

Set 4 Set 5 Day 47 (Deadlift, Bench, Upper-Body) Set 1 Set 2

162.5 AMRAP Deadlift (AMRAP Final Set) Warm Up 165.0 x3 165.0
107.5 x4 107.5 AMRAP Bench Press (AMRAP Final Set) Warm Up 110.0 x4 110.0
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm Up x12-15
Dumbbell/Machine Row (2RIR) Warm Up x12-15
Lateral Raise (2RIR) Warm Up x12-15
x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15
x15 BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30
Cable Tricep Push-down (1RIR) Warm Up x12-15
x15 BFR Tricep Push-down (2 Cluster Sets) Warm Up x30

Set 4 Set 5 Day 48 (Squat, Legs) Set 1 Set 2

150.0 x4 150.0 AMRAP Squat (AMRAP Final Set) Warm Up 155.0 x4 155.0
x15 BFR Leg Extension Warm Up x30
x15 BFR Leg Curl Warm Up x30
Reverse Hyperextension (Optional) Warm Up x10-15
Ukrainian Stallion (Optional) Warm Up x15-20
Calf Raise (1RIR) Warm Up x12-15
x15 BFR Calf Raise Warm Up x30

Day 49 (Rest/Active Recovery)

 Auto-Regulation for Week 8

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

SQUAT 177.5 182.5 185.0 187.5

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

BENCH PRESS 125.0 130.0 132.5 135.0

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

DEADLIFT 187.5 192.5 195.0 200.0

*These numbers are calculated by based on the performance

of days 47 and 48, which will determine the difficulty for the
next week of this block
 ENTER WEIGHT BE

*Enter weight from the chart under Week 6 Squat:

to calculate numbers for Week 7
Bench:

Week 8 Deadlift:

Set 3 Set 4 Set 5 Day 50 (Squat, Bench, Deadlift) Set 1

x8 137.5 x8 137.5 x8 Squat Warm Up 152.5
x8 97.5 x8 97.5 x8 Bench Press Warm Up 107.5
x6 145.0 x6 145.0 x6 Deadlift Warm Up 150.0

Set 3 Set 4 Set 5 Day 51 (Full-Body Hypertrophy) Set 1

x6-8 Leg Extension (3RIR) Warm Up
x6-8 x6-8 Leg Curl (3RIR) Warm Up
x6-8 Calf Raise (1RIR) Warm Up
x5-7 Flat/Incline Dumbbell Press (3RIR) Warm Up
x6-8 x6-8 x6-8 x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up
x10 x10 x10 T-Bar Row/Machine Row (2RIR) Warm Up
x6-8 x6-8 x6-8 x6-8 Seated Military Press (3RIR) Warm Up
x10 x10 x10 Dumbbell/EZ-Bar Curl (1 RIR) Warm Up
BFR Machine Bicep Curl Warm Up
Set 3 Set 4 Set 5 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up
x6 145.0 x6 145.0 x6 145.0 x6 BFR Skullcrusher/Cable Tricep Push-down Warm Up
x6 105.0 x6 105.0 x6 105.0 x6
x8-10 Day 52 (Squat, Bench, Deadlift) Set 1
x8-10 Squat Warm Up 130.0
x10-15 x10-15 Bench Press Warm Up 90.0
x15-20 x15-20 Deadlift Warm Up 137.5
x6-8 x6-8 x6-8
x10 x10 x10 Day 53 (Rest/Active Recovery)

Day 54 (Rest/Active Recovery)

Set 3 Set 4 Set 5 Day 55 (Rep Test) Set 1

x3 165.0 x3 165.0 x3 165.0 AMRAP Squat Warm Up 155.0
x4 110.0 x4 110.0 x4 110.0 AMRAP Bench Press Warm Up 112.5
x12-15 Deadlift Warm Up 167.5
x12-15
x12-15 Day 56 (Rest)
x12-15
x12-15 x12-15 x12-15 x12-15
x15 x15 x15 Estimated 1RMs for Intensity B
x12-15 x12-15
x15 x15 x15 # of Reps 1-2 3-4
SQUAT 175.0 177.5

Set 3 Set 4 Set 5 # of Reps 1-2 3-4

x4 155.0 x4 155.0 x4 155.0 AMRAP BENCH PRESS 125.0 127.5
x15 x15 x15
x15 x15 x15 # of Reps 1-2 3-4
x10-15 x10-15 DEADLIFT 185.0 190.0
x15-20 x15-20
x12-15 x12-15 *The numbers you use for the Intensity Block are determined by
x15 x15 x15 how many repetitions you perform for each lift on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
r Week 8

10+

190.0

10+

135.0

9+

200.0
ENTER WEIGHT BELOW
185.0 *Enter weight from the chart under Week 7
to calculate numbers for Week 8
130.0

195.0

Set 2 Set 3 Set 4 Set 5

x3 152.5 x3 152.5 x3 152.5 x3 152.5 x3
x5 107.5 x5 107.5 x5 107.5 x5 107.5 x5
x3 150.0 x3 150.0 x3

Set 2 Set 3 Set 4 Set 5

x8-10 x8-10
x8-10 x8-10
x6-8 x6-8 x6-8 x6-8
x6-8 x6-8
x6-8 x6-8 x6-8
x6-8 x6-8
x5-7 x5-7
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10
x6-8 x6-8 x6-8 x6-8 x6-8
x20 x10 x10 x10

Set 2 Set 3 Set 4 Set 5

x4 130.0 x4 130.0 x4 130.0 x4
 x4 90.0 x4 90.0 x4 90.0 x4
x4 137.5 x4 137.5 x4

Set 2 Set 3 Set 4 Set 5

AMRAP
AMRAP
AMRAP

ted 1RMs for Intensity Block

5-6 7+
180.0 182.5

5-6 7+
130.0 130.0

5-6 7+
192.5 195.0
 ENTER WEIGHT BELOW
Squat: 185.0 *Enter weight from the chart under Week 8
to calculate numbers for Week 9
Bench: 130.0

Week 9 Deadlift: 195.0

Day 57 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up 142.5 x7 142.5 x7 142.5 x7
Bench Press Warm Up 100.0 x7 100.0 x7 100.0 x7
Deadlift Warm Up 150.0 x5 150.0 x5 150.0 x5

Day 58 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4 Set 5

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
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
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
BFR Machine Bicep Curl Warm Up x20 x10 x10 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10 x10 x10

Day 59 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up 152.5 x5 152.5 x5 152.5 x5
Bench Press Warm Up 107.5 x5 107.5 x5 107.5 x5
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8 x6-8
BFR Calf Raise Warm Up x20 x10 x10 x10

Day 60 (Rest/Active Recovery)

Day 61 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4 Set 5

Deadlift Warm Up 170.0 x2 170.0 x2 170.0 x2
Bench Press Warm Up 115.0 x3 115.0 x3 115.0 x3 115.0 x3
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15 x15 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15 x15 x15

Day 62 (Squat, Legs) Set 1 Set 2 Set 3 Set 4 Set 5

Squat Warm Up 162.5 x3 162.5 x3 162.5 x3 162.5 x3
BFR Leg Extension Warm Up x30 x15 x15 x15
BFR Leg Curl Warm Up x30 x15 x15 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Calf Raise Warm Up x30 x15 x15 x15

Day 63 (Rest/Active Recovery)

t under Week 8
or Week 9

Week 10

Day 64 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3 Set 4

Squat Warm Up 142.5 x7 142.5 x7 142.5 x7 142.5
Bench Press Warm Up 100.0 x7 100.0 x7 100.0 x7 100.0
Deadlift Warm Up 150.0 x5 150.0 x5 150.0 x5 150.0

Day 65 (Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4

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
T-Bar Row/Machine Row (2RIR) Warm Up x6-8 x6-8
Seated Military Press (3RIR) Warm Up x5-7 x5-7
x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Machine Bicep Curl Warm Up x20 x10 x10
x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10 x10

Day 66 (Squat, Bench, Legs) Set 1 Set 2 Set 3 Set 4

Squat Warm Up 152.5 x5 152.5 x5 152.5 x5 152.5
Bench Press Warm Up 107.5 x5 107.5 x5 107.5 x5 107.5
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8 x6-8
BFR Calf Raise Warm Up x20 x10 x10

Day 67 (Rest/Active Recovery)

Day 68 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3 Set 4

Deadlift (AMRAP Set 3) Warm Up 170.0 x2 170.0 x2 170.0 x2 170.0
Bench Press (AMRAP Set 4) Warm Up 115.0 x3 115.0 x3 115.0 x3 115.0
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15 x15

Day 69 (Squat, Legs) Set 1 Set 2 Set 3 Set 4

Squat (AMRAP Set 4) Warm Up 162.5 x3 162.5 x3 162.5 x3 162.5
BFR Leg Extension Warm Up x30 x15 x15
BFR Leg Curl Warm Up x30 x15 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15 x12-15
BFR Calf Raise Warm Up x30 x15 x15

Day 70 (Rest/Active Recovery)

 Auto-Regulation for Week 11

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

SQUAT 180.0 185.0 187.5 190.0 192.5

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

BENCH PRESS 125.0 130.0 132.5 135.0 135.0

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

DEADLIFT 190.0 195.0 197.5 200.0 202.5

*These numbers are calculated by based on the performance

of days 68 and 69, which will determine the difficulty for the
next week of this block
 INTENSITY BLOCK
ENTER WEIGHT BELOW
Squat: 187.5 *Enter weight
to calcul
Bench: 130.0

Week 11 Deadlift: 200.0

Set 5 Day 71 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3

x7 Squat Warm Up 145.0 x7 145.0 x7 145.0
x7 Bench Press Warm Up 100.0 x7 100.0 x7 100.0
x5 Deadlift Warm Up 155.0 x5 155.0 x5 155.0

Set 5 Day 72 (Upper Hypertrophy) Set 1 Set 2 Set 3

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (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
x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8 x6-8
x10 BFR Machine Bicep Curl Warm Up x20 x10
x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
x10 BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10

Set 5 Day 73 (Squat, Bench, Legs) Set 1 Set 2 Set 3

x5 Squat Warm Up 155.0 x5 155.0 x5 155.0
x5 Bench Press Warm Up 107.5 x5 107.5 x5 107.5
Leg Extension (3RIR) 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
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20
x6-8 Calf Raise (1RIR) Warm Up x6-8 x6-8
x10 BFR Calf Raise Warm Up x20 x10

Day 74 (Rest/Active Recovery)

Set 5 Day 75 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3

AMRAP Deadlift (AMRAP Final Set) Warm Up 175.0 x2 175.0 x2 175.0
x3 115.0 AMRAP Bench Press (AMRAP Final Set) Warm Up 115.0 x3 115.0 x3 115.0
Pec-Deck Fly/Cable Crossover (3RIR) 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
Lateral Raise (2RIR) Warm Up x12-15 x12-15
x12-15 x12-15 Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15
x15 BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
x15

Set 5 Day 76 (Squat, Legs) Set 1 Set 2 Set 3

x3 162.5 AMRAP Squat (AMRAP Final Set) Warm Up 165.0 x3 165.0 x3 165.0
x15 BFR Leg Extension Warm Up x30 x15
x15 BFR Leg Curl Warm Up x30 x15
Reverse Hyperextension (Optional) Warm Up x10-15 x10-15
Ukrainian Stallion (Optional) Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
x15 BFR Calf Raise Warm Up x30 x15

Day 77 (Rest/Active Recovery)

 Auto-Regulation for Week 12

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

SQUAT 182.5 187.5 190.0 192.5 195.0

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

BENCH PRESS 125.0 130.0 132.5 135.0 135.0

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

DEADLIFT 195.0 200.0 202.5 205.0 207.5

*These numbers are calculated by based on the performance

of days 75 and 76, which will determine the difficulty for the
next week of this block
 ENTER WEIGHT BELOW

*Enter weight from the chart under Week 10 Squat:

to calculate numbers for Week 11
Bench:

Week 12 Deadlift:

Set 4 Set 5 Day 78 (Squat, Bench, Deadlift) Set 1

x7 145.0 x7 145.0 x7 Squat Warm Up 147.5 x7
x7 100.0 x7 100.0 x7 Bench Press Warm Up 100.0 x7
x5 155.0 x5 155.0 x5 Deadlift Warm Up 147.5 x5

Set 4 Set 5 Day 79 (Upper Hypertrophy) Set 1

Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
x6-8 Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
x6-8 x6-8 x6-8 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
x10 x10 BFR Machine Bicep Curl Warm Up x20
x6-8 x6-8 x6-8 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
x10 x10 BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Set 4 Set 5 Day 80 (Squat, Bench, Legs) Set 1

x5 155.0 x5 155.0 x5 Squat Warm Up 157.5 x5
x5 107.5 x5 107.5 x5 Bench Press Warm Up 107.5 x5
Leg Extension (3RIR) Warm Up x8-10
Leg Curl (3 RIR) Warm Up x8-10
x10-15 Reverse Hyperextension (Optional) Warm Up x10-15
x15-20 Ukrainian Stallion (Optional) Warm Up x15-20
x6-8 x6-8 Calf Raise (1RIR) Warm Up x6-8
x10 x10 BFR Calf Raise Warm Up x20

Day 81 (Rest/Active Recovery)

Set 4 Set 5 Day 82 (Deadlift, Bench, Upper-Body) Set 1

x2 175.0 x2 175.0 AMRAP Deadlift (AMRAP Final Set) Warm Up 177.5 x2
x3 115.0 x3 115.0 AMRAP Bench Press (AMRAP Final Set) Warm Up 115.0 x3
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm Up x6-8
T-Bar Row/Machine Row (2RIR) Warm Up x6-8
Seated Military Press (3RIR) Warm Up x5-7
x12-15 x12-15 x12-15 Dumbbell/EZ-Bar Curl (1RIR) Warm Up x6-8
x15 x15 BFR Machine Bicep Curl Warm Up x20
x12-15 x12-15 x12-15 EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20

Set 4 Set 5 Day 83 (Squat, Legs) Set 1

x3 165.0 x3 165.0 AMRAP Squat (AMRAP Final Set) Warm Up 167.5 x3
x15 x15 Leg Extension (3RIR) Warm Up x6-8
x15 x15 Leg Curl (3 RIR) Warm Up x6-8
x10-15 Reverse Hyperextension (Optional) Warm Up x10-15
x15-20 Ukrainian Stallion (Optional) Warm Up x15-20
x12-15 Calf Raise (1RIR) Warm Up x6-8
x15 x15 BFR Calf Raise Warm Up x30

Day 84 (Rest/Active Recovery)

 Estimated 1RMs for Final Week

# of Reps 1-2 3-4 5-6

SQUAT 182.5 185.0 187.5

# of Reps 1-2 3-4 5-6

BENCH PRESS 127.5 130.0 132.5

# of Reps 1 2-3 4-5

DEADLIFT 190.0 195.0 197.5

*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
R WEIGHT BELOW
190.0 *Enter weight from the chart under Week 11
to calculate numbers for Week 12
130.0

202.5

Set 2 Set 3 Set 4 Set 5 Set 6

147.5 x7 147.5 x7 147.5 x7 147.5 x7 148 x7
100.0 x7 100.0 x7 100.0 x7 100.0 x7 100 x7
147.5 x5 147.5 x5 147.5 x5 147.5 x5 147.5 x5

Set 2 Set 3 Set 4 Set 5

x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5 Set 6

157.5 x5 157.5 x5 157.5 x5 157.5 x5 157.5 x5
107.5 x5 107.5 x5 107.5 x5 107.5 x5 107.5 x5
x8-10
x8-10
 x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5 Set 6

177.5 x2 177.5 x2 177.5 x2 177.5 x2 177.5 AMRAP
115.0 x3 115.0 x3 115.0 x3 115.0 x3 115.0 AMRAP
x6-8
x6-8 x6-8
x6-8
x5-7
x6-8 x6-8 x6-8
x10 x10 x10
x6-8 x6-8 x6-8
x10 x10 x10

Set 2 Set 3 Set 4 Set 5 Set 6

167.5 x3 167.5 x3 167.5 x3 167.5 x3 167.5 AMRAP
x6-8
x6-8 x6-8 x6-8
x10-15 x10-15
x15-20 x15-20
x6-8 x6-8 x6-8
x15 x15 x15
Ms for Final Week

7+

190.0

7+

132.5

6+

200.0
 FINAL WEEK
ENTER WEIGHT BELOW
Squat: 185.0 *Enter weight from the chart under Week 12
to calculate numbers for Week 13
Bench: 130.0

Week 13 Deadlift: 197.5

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

Squat Warm Up 152.5 x3 152.5 x3 152.5 x3 152.5 x3 152.5 x3
Bench Press Warm Up 107.5 x3 107.5 x3 107.5 x3 107.5 x3 107.5 x3
Deadlift Warm Up 152.5 x3 152.5 x3 152.5 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 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) 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 135.0 x4 135.0 x4 135.0 x4 135.0 x4
Bench Press Warm Up 95.0 x4 95.0 x4 95.0 x4 95.0 x4
Deadlift Warm Up 137.5 x3 137.5 x3 137.5 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
167.5 to 175 177.5 to 185 185 to 192.5

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

Bench Press Warm Up
117.5 to 122.5 125 to 130 130 to 135

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

Deadlift Warm Up
177.5 to 185 190 to 197.5 197.5 to 205

*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