Montana Method - 2 Week Cycle

Cycle: Date: by: John Hanley

1 4/23/2018
e1RM
Squat 350 Smallest weight increment: 2.5
Bench Press 255 Note: only change numbers in BLUE!
Deadlift 405 Recommended schedules:
Press 1 @9.0 175 M,T,W,F or T,W,Th,Sa

W1D1 HYPERTROPHY sets x reps notes: W2D1 HYPERTROPHY sets x reps notes:
Squat 70% 6x 5 245 2 min. rests Squat 75% 3x 4 262.5
or until set = @9.0 75% 4x 3 262.5
Bench Press 70% 7x 5 177.5 2 min. rests Bench Press 75% 3x 4 192.5
or until set = @9.0 75% 4x 3 192.5
Chins OR Rows Density Block 10 min. Chins OR Rows Density Block 7 min.
W1D2 sets x reps notes: W2D2 notes:
Press @9.0 1x 1 175 Press Density Block 10 min. 140
Density Block 7 min. 140 (same weight as W1D2)
at % of single: 80%
HIIT / LISS Cardio HIIT / LISS Cario
W1D3 POWER sets x reps notes: W2D3 POWER sets x reps notes:
Squat Squat 60% 1x 3 210
60% 1x 3 210 70% 1x 2 245
70% 1x 2 245 77.5% 2x 1 272.5
77.5% 2x 1 272.5 82% 1x 1 287.5
82% 1x 1 287.5 90% 1x 1 315
90% 1x 1 315 (92-93%) 92.5% 1x 1 325
Bench Bench 60% 1x 3 152.5
60% 1x 3 152.5 70% 1x 2 177.5
70% 1x 2 177.5 77.5% 2x 1 197.5
77.5% 2x 1 197.5 85% 1x 1 217.5
85% 1x 1 217.5 90% 1x 1 230
92% 1x 1 235 95% 1x 1 242.5
Close Grip BP 65% 2 or 3 x 8 165 Close Grip BP 65% 2 or 3 x 8 165
Deadlift Deadlift 92% 1x 1 372.5
90% 1 x11 365 80% 5x 4 325
75% 5x 4 305 (OR for less stress) 4-6 x 3 325
Optional or Rest Day notes: Optional or Rest Day notes:
Rest/Chins/Pull-ups OR Cardio Rest/Chins/Pull-ups OR Cardio
W1D4 STRENGTH sets x reps notes: W2D4 STRENGTH sets x reps notes:
Squat 80% 5x 3 280 Squat 82% 3x 3 287.5
Bench 4 sets: 82% 3x 2 287.5
TnG 80% x 3 205 Bench 82% 4x 3 210
30-45 sec rest, then 82% 3x 2 210
Comp Pause 80% x 1 205 Snatch Grip DL 60% 4x 5 242.5
Snatch Grip DL % of conv. DL 55% 4 x 5 222.5 % of conventional DL
Optional or Rest Day notes: Optional or Rest Day notes:
Rest/Chins/Pull-ups OR Cardio Rest/Chins/Pull-ups OR Cardio
Optional or Rest Day notes: Optional or Rest Day notes:
Rest/Chins/Pull-ups OR Cardio Rest/Chins/Pull-ups OR Cardio
 Montana Method - 2 Week Cycle
Cycle: Date: by: John Hanley
2 5/7/2018
e1RM
Squat 355 Smallest weight increment: 2.5
Bench Press 257.5 Note: only change numbers in BLUE!
Deadlift 410 Recommended schedules:
Press 1 @9.0 177.5 M,T,W,F or T,W,Th,Sa

W1D1 HYPERTROPHY sets x reps notes: W2D1 HYPERTROPHY sets x reps notes:
Squat 70% 6x 5 247.5 2 min. rests Squat 75% 3x 4 267.5
or until set = @9.0 75% 4x 3 267.5
Bench Press 70% 7x 5 180 2 min. rests Bench Press 75% 3x 4 192.5
or until set = @9.0 75% 4x 3 192.5
Chins OR Rows Density Block 10 min. Chins OR Rows Density Block 7 min.
W1D2 sets x reps notes: W2D2 notes:
Press @9.0 1 x 1 177.5 Press Density Block 10 min. 142.5
Density Block 7 min. 142.5 (same weight as W1D2)
at % of single: 80%
HIIT / LISS Cardio HIIT / LISS Cario
W1D3 POWER sets x reps notes: W2D3 POWER sets x reps notes:
Squat Squat 60% 1x 3 212.5
60% 1x 3 212.5 70% 1x 2 247.5
70% 1x 2 247.5 77.5% 2x 1 275
77.5% 2x 1 275 82% 1x 1 290
82% 1x 1 290 90% 1x 1 320
90% 1x 1 320 (92-93%) 92.5% 1x 1 327.5
Bench Bench 60% 1x 3 155
60% 1x 3 155 70% 1x 2 180
70% 1x 2 180 77.5% 2x 1 200
77.5% 2x 1 200 85% 1x 1 220
85% 1x 1 220 90% 1x 1 232.5
92% 1x 1 237.5 95% 1x 1 245
Close Grip BP 65% 2 or 3 x 8 167.5 Close Grip BP 65% 2 or 3 x 8 167.5
Deadlift Deadlift 92% 1x 1 377.5
90% 1 x11 370 80% 5x 4 327.5
75% 5x 4 307.5 (OR for less stress) 4-6 x 3 327.5
Optional or Rest Day notes: Optional or Rest Day notes:
Rest/Chins/Pull-ups OR Cardio Rest/Chins/Pull-ups OR Cardio
W1D4 STRENGTH sets x reps notes: W2D4 STRENGTH sets x reps notes:
Squat 80% 5x 3 285 Squat 82% 3x 3 290
Bench 4 sets: 82% 3x 2 290
TnG 80% x 3 205 Bench 82% 4x 3 210
30-45 sec rest, then 82% 3x 2 210
Comp Pause 80% x 1 205 Snatch Grip DL 60% 4x 5 245
Snatch Grip DL % of conv. DL 55% 4x 5 225 % of conventional DL
Optional or Rest Day notes: Optional or Rest Day notes:
Rest/Chins/Pull-ups OR Cardio Rest/Chins/Pull-ups OR Cardio
Optional or Rest Day notes: Optional or Rest Day notes:
Rest/Chins/Pull-ups OR Cardio Rest/Chins/Pull-ups OR Cardio