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DIYStrengthTraining
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*** DESTRUCTIONS ***
GENERAL INFO (and "Off Days"):
This is based on a 4 day split with 2 "off" days where you perform any other assistance work
like. These "off" days are not required but I like to use them for "play days", conditioning, e

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

--> This should all print on one page, but it will not print your maxes. How often do you rea
to reference your max in the gym? Me, never, so feel free to change the print area if you w

ASSISTANCE EXERCISES:
You can modify/add/remove assistance exercises and play with the percentage increase. I n
do 2 assistance exercises and 1 ab exercise for each wkout. The % increase really doesn't w
across all exercises, but it's there if you want it. Sometimes I manually enter the increase I w

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 x
not per leg) or if it's heavier I might do 4x8. Also, with abs I normally do 5x13 unless I'm do
superset. Then I'll do something like 3x7 supersetting 2 ab exercises.

For assistance exercises, you only need to enter the first weight (in light yellow boxes) and t
increase (in 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
little too close in weight to the 1st work set so the warmup sets are 40%, 47%, 55% of your
max. (The other 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
calculate your estimated 1RM and all the other numbers.

If you know your true 1RM, enter it into the "Estimated 1RM" area. BECAUSE, if your true 1
200x1 and you enter it into the Weight Used / Reps Achieved area, it will calculate it incorre

ON ALL TABS.... The first 3 sets of each primary exercise are "warmups". The last set rep nu
grey because you will want to enter your total reps achieved. The greyed number is minimu
CYCLE 1 TAB (First 4 weeks):
The most important area is in yellow under "Reps achieved" & "Weight used". This is used
calculate your estimated 1RM and all the other numbers.

If you know your true 1RM, enter it into the "Estimated 1RM" area. BECAUSE, if your true 1
200x1 and you enter it into the Weight Used / Reps Achieved area, it will calculate it incorre

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

CYCLE 2 - 7 TABs:
The "Training Max" is increased 5lbs for upper body exercises and 10lbs for lower. These ar
numbers 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.
numbers are taken from your best weight/rep max from the previous cycle. You should not
enter new maxes in Cycle 2-5 tabs. (You will need to input your assistance initial weights lik
however)
NOTE: If you truly need to adjust something, adjust the "Training Max" since this is the num
used for your warmups/work sets.

Hope this is fairly understandable,

Travis
http://www.diy-strengthtraining.com
ww.DIYStrengthTraining.com
Version 1.1 Updates:

Added Cycles 6 & 7

All assistance work now copies from

the previous tab unless you want to
change it manually.
ny other assistance work you'd
y days", conditioning,Days of the week copy from the
etc...
previous tab if you change days.
e. You can do conditioning or
Fixed it!
off" day, just don't overdo some uneccessary calculations
(They should not have been causing
any problems but now it's cleaner).
. How often do you really need
e the print area if youMinor
want. formatting changes
Added links on Destructions tab
percentage increase. I normally
ncrease really doesn't work well
lly enter the increase I want.

om 3-5 sets x 10 reps to 20 reps.

hing like lunges (total 5 x 12 reps,
y do 5x13 unless I'm doing a
.

ght yellow boxes) and the %

manually.

t week (3x5 work sets) was a

40%, 47%, 55% of your 90%
up.)

ght used". This is used to

BECAUSE, if your true 1RM is

t will calculate it incorrectly.

ps". The last set rep number is

reyed number is minimum you
ght used". This is used to

BECAUSE, if your true 1RM is

t will calculate it incorrectly.

ps". The last set rep number is

reyed number is minimum you

0lbs for lower. These are the

d to reset the program. These

s cycle. You should not need to
stance initial weights like tab 1

ax" since this is the number

 Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps
0 5 0 5 0 5 - -
0 5 0 5 0 5 - -
at

0 3 0 3 0 3 - -
u
Sq

0 5 0 3 0 5 0 5
ck
Ba

0 5 0 3 0 3 0 5
0 5 0 3 0 1 0 5
0 5 0 5 0 5 - -
0 5 0 5 0 5 - -
at
qu

0 3 0 3 0 3 - -
tS

0 5 0 3 0 5 0 5
on

0 5 0 3 0 3 0 5
Fr

0 5 0 3 0 1 0 5
0 5 0 5 0 5 - -
0 5 0 5 0 5 - -
ift

0 3 0 3 0 3 - -
dl
a

0 5 0 3 0 5 0 5
De

0 5 0 3 0 3 0 5
0 5 0 3 0 1 0 5
0 5 0 5 0 5 - -
0 5 0 5 0 5 - -
0 3 0 3 0 3 - -
an
e

0 5 0 3 0 5 0 5
Cl

0 5 0 3 0 3 0 5
0 5 0 3 0 1 0 5

515663288.xlsx Cycle 1
 Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps
4 5 4 5 4 5 - -
5 5 5 5 5 5 - -
6 3 6 3 6 3 - -

t
ua
Sq 7 5 7 3 8 5 4 5
8 5 8 3 9 3 5 5
0

9 5 9 3 10 1 6 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
2 5 2 5 2 5 - -
2 5 3 5 3 5 - -
3 3 3 3 3 3 - -
h
nc

3 5 4 3 4 5 2 5
Be

4 5 4 3 4 3 3 5
0

4 5 5 3 5 1 3 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 Err:509 Err:509 Err:509
Err:509

4 5 4 5 4 5 - -
5 5 5 5 5 5 - -
ift

6 3 6 3 6 3 - -
l
ad
#VALUE!

7 5 7 3 8 5 4 5
De

8 5 8 3 9 3 5 5
9 5 9 3 10 1 6 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
2 5 2 5 2 5 - -
2 5 3 5 3 5 - -
s
es

3 3 3 3 3 3 - -
Pr
#VALUE!

3 5 4 3 4 5 2 5
OH

4 5 4 3 4 3 3 5
4 5 5 3 5 1 3 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509

515663288.xlsx Cycle 2
 Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps
8 5 8 5 8 5 - -
9 5 10 5 10 5 - -
11 3 12 3 12 3 - -

t
ua
Sq 13 5 14 3 15 5 8 5
15 5 16 3 17 3 10 5
0

17 5 18 3 19 1 12 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
4 5 4 5 4 5 - -
5 5 5 5 5 5 - -
6 3 6 3 6 3 - -
h
nc

7 5 7 3 8 5 4 5
Be

8 5 8 3 9 3 5 5
0

9 5 9 3 10 1 6 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 Err:509 Err:509 Err:509
Err:509

8 5 8 5 8 5 - -
9 5 10 5 10 5 - -
ift

11 3 12 3 12 3 - -
l
ad
#VALUE!

13 5 14 3 15 5 8 5
De

15 5 16 3 17 3 10 5
17 5 18 3 19 1 12 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
4 5 4 5 4 5 - -
5 5 5 5 5 5 - -
s
es

6 3 6 3 6 3 - -
Pr
#VALUE!

7 5 7 3 8 5 4 5
OH

8 5 8 3 9 3 5 5
9 5 9 3 10 1 6 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509

515663288.xlsx Cycle 3
 Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps
12 5 12 5 12 5 - -
14 5 15 5 15 5 - -
17 3 18 3 18 3 - -

t
ua
Sq 20 5 21 3 23 5 12 5
23 5 24 3 26 3 15 5
0

26 5 27 3 29 1 18 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
6 5 6 5 6 5 - -
7 5 8 5 8 5 - -
8 3 9 3 9 3 - -
h
nc

10 5 11 3 11 5 6 5
Be

11 5 12 3 13 3 8 5
0

13 5 14 3 14 1 9 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 Err:509 Err:509 Err:509
Err:509

12 5 12 5 12 5 - -
14 5 15 5 15 5 - -
ift

17 3 18 3 18 3 - -
l
ad
#VALUE!

20 5 21 3 23 5 12 5
De

23 5 24 3 26 3 15 5
26 5 27 3 29 1 18 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
6 5 6 5 6 5 - -
7 5 8 5 8 5 - -
s
es

8 3 9 3 9 3 - -
Pr
#VALUE!

10 5 11 3 11 5 6 5
OH

11 5 12 3 13 3 8 5
13 5 14 3 14 1 9 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509

515663288.xlsx Cycle 4
 Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps
16 5 16 5 16 5 - -
19 5 20 5 20 5 - -
22 3 24 3 24 3 - -

t
ua
Sq 26 5 28 3 30 5 16 5
30 5 32 3 34 3 20 5
0

34 5 36 3 38 1 24 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
8 5 8 5 8 5 - -
9 5 10 5 10 5 - -
11 3 12 3 12 3 - -
h
nc

13 5 14 3 15 5 8 5
Be

15 5 16 3 17 3 10 5
0

17 5 18 3 19 1 12 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 Err:509 Err:509 Err:509
Err:509

16 5 16 5 16 5 - -
19 5 20 5 20 5 - -
ift

22 3 24 3 24 3 - -
l
ad
#VALUE!

26 5 28 3 30 5 16 5
De

30 5 32 3 34 3 20 5
34 5 36 3 38 1 24 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
8 5 8 5 8 5 - -
9 5 10 5 10 5 - -
s
es

11 3 12 3 12 3 - -
Pr
#VALUE!

13 5 14 3 15 5 8 5
OH

15 5 16 3 17 3 10 5
17 5 18 3 19 1 12 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509

515663288.xlsx Cycle 5
 Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps
20 5 20 5 20 5 - -
24 5 25 5 25 5 - -
28 3 30 3 30 3 - -

t
ua
Sq 33 5 35 3 38 5 20 5
38 5 40 3 43 3 25 5
0

43 5 45 3 48 1 30 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
10 5 10 5 10 5 - -
12 5 13 5 13 5 - -
14 3 15 3 15 3 - -
h
nc

16 5 17.5 3 18.75 5 10 5
Be

19 5 20 3 21.25 3 12.5 5
0

21 5 22.5 3 23.75 1 15 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 Err:509 Err:509 Err:509
Err:509

20 5 20 5 20 5 - -
24 5 25 5 25 5 - -
ift

28 3 30 3 30 3 - -
l
ad
#VALUE!

33 5 35 3 37.5 5 20 5
De

38 5 40 3 42.5 3 25 5
43 5 45 3 47.5 1 30 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
10 5 10 5 10 5 - -
12 5 13 5 13 5 - -
s
es

14 3 15 3 15 3 - -
Pr
#VALUE!

16 5 17.5 3 18.75 5 10 5
OH

19 5 20 3 21.25 3 12.5 5
21 5 22.5 3 23.75 1 15 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509

515663288.xlsx Cycle 6
 Week 1 Week 2 Week 3 Week 4 - DELOAD
Exercise
Weight Reps Weight Reps Weight Reps Weight Reps
24 5 24 5 24 5 - -
28 5 30 5 30 5 - -
33 3 36 3 36 3 - -

t
ua
Sq 39 5 42 3 45 5 24 5
45 5 48 3 51 3 30 5
0

51 5 54 3 57 1 36 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
12 5 12 5 12 5 - -
14 5 15 5 15 5 - -
17 3 18 3 18 3 - -
h
nc

20 5 21 3 22.5 5 12 5
Be

23 5 24 3 25.5 3 15 5
0

26 5 27 3 28.5 1 18 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 Err:509 Err:509 Err:509
Err:509

24 5 24 5 24 5 - -
28 5 30 5 30 5 - -
ift

33 3 36 3 36 3 - -
l
ad
#VALUE!

39 5 42 3 45 5 24 5
De

45 5 48 3 51 3 30 5
51 5 54 3 57 1 36 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x13 Err:509 5x13 Err:509 5x13 Err:509 5x13
12 5 12 5 12 5 - -
14 5 15 5 15 5 - -
s
es

17 3 18 3 18 3 - -
Pr
#VALUE!

20 5 21 3 22.5 5 12 5
OH

23 5 24 3 25.5 3 15 5
26 5 27 3 28.5 1 18 5
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x10 Err:509 5x10 Err:509 5x10 Err:509 5x10
Err:509 Err:509 5x12 Err:509 5x12 Err:509 5x12 Err:509 5x12
Err:509

515663288.xlsx Cycle 7