Strength day guidelines:
Enter the 1RMs that you are capable of performing today (not your best-ever lifts).
you aren't sure, use the calculator here and subtract 10% from the results.
Then, choose the variations that you find the most difficult and estimate your 1RM
for those. Don't worry if you're not sure: the program will adjust week-to-week
based on your performance.
Size day guidelines:
Choose the exercises that allow you to best feel the target muscles working. Don't
worry if those aren't your strongest movements.
STEP 1: ENTER YOUR 1RMS
Squat 485
Bench Press 330
Deadlift 515
day (not your best-ever lifts). If
10% from the results.
STEP 2: CHOOSE YOUR VARIATIONS
fficult and estimate your 1RMs Squat High Bar Squat
m will adjust week-to-week Bench Press Pin Press
Deadlift Trap Bar Deadlift
STEP 4: CHOOSE YOUR EXERCISES — PUSH
Upper Chest Incline DB Press
Lower Chest Flat Smith Press
arget muscles working. Don't Front Delts Machine Shoulder Press
Side Delts Lying Cuff Lateral Raise
Triceps Banded Smith JM Press
UNITS
Pounds
STEP 3: ENTER YOUR 1RMS
High Bar Squat 485
Pin Press 330
Trap Bar Deadlift 880
CHOOSE YOUR EXERCISES — PULL CHOOSE YOUR EXERCIS
Rear Delts Rear Delt Row Quads
Upper Back Barbell Row Hamstrings
Lats Machine Pullover Adductors
Erectors Barbell Hyperextension Calves
Biceps Machine Curl Abs
CHOOSE YOUR EXERCISES — LEGS
Quads Hack Squat
Hamstrings Lying Curl
Adductors Cable Adduction
Calves Standing Raise
Abs Seated V-Up
Upper stren
Warm up thoroughly for your chosen variation and perform the listed weight for your top set. Recor
variation, go straight to the competetion bench press and perform the listed number of reps withou
and top RPE in
MOVEMENT
Pin Press
1
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Bench Press
W
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MOVEMENT
Pin Press
2
K
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Bench Press
W
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MOVEMENT
Pin Press
3
K
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W
Pin Press
Bench Press
CLICK H
Upper strength day guidelines
weight for your top set. Record the actual RPE of that set in the highlighted box. Then perform the listed backoff sets and rep
he listed number of reps without exceeding the target RPE (you should break those reps up into multiple sets). Record your num
and top RPE in the highlighted boxes.
SETS REPS LOAD TARGET RPE
1 1 305 8
2 4 270 N/A
3 10 230 8
CLICK HERE FOR WEEK 1 ASSISTANCE
SETS REPS LOAD TARGET RPE
1 3 285 8
2 2 255 N/A
2 8 210 8
CLICK HERE FOR WEEK 2 ASSISTANCE
SETS REPS LOAD TARGET RPE
1 2 305 9
3 1 290 N/A
6 195 8
CLICK HERE FOR WEEK 3 ASSISTANCE
d backoff sets and reps. After your
sets). Record your number of sets
ACTUAL RPE
7
ACTUAL RPE
8
ACTUAL RPE
9
Lower stren
Warm up thoroughly for your chosen squat variation and perform the listed weight for your top set.
5-7 minutes before moving on to deadlifts. Warm up thoroughly and perform the listed number of sin
the listed target RPE. Record your re
MOVEMENT
High Bar Squat
1
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Deadlift
W
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MOVEMENT
High Bar Squat
2
K
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Deadlift
W
CLICK H
MOVEMENT
High Bar Squat
3
K
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W
Deadlift
CLICK H
Lower strength day guidelines
listed weight for your top set. Record the actual RPE of that set in the highlighted box. Then perform the listed backoff sets an
erform the listed number of singles with 60-90 seconds rest between sets. Then rest 3-5 minutes and perform a set of max rep
isted target RPE. Record your reps and actual RPE in the highlighted boxes.
SETS REPS LOAD TARGET RPE
1 1 445 8
2 4 390 N/A
10 1 360
1 10 360 8
CLICK HERE FOR WEEK 1 ASSISTANCE
SETS REPS LOAD TARGET RPE
1 3 420 8
2 2 390 N/A
8 1 395
1 12 395 8
CLICK HERE FOR WEEK 2 ASSISTANCE
SETS REPS LOAD TARGET RPE
1 2 445 9
3 1 435 N/A
6 1 485
1 6 485 9
CLICK HERE FOR WEEK 3 ASSISTANCE
e listed backoff sets and reps. Rest
erform a set of max reps, stopping at
ACTUAL RPE
7
ACTUAL RPE
7
ACTUAL RPE
8
Upper hypert
In Week 1, choose a load that you believe you can perform for the listed number of reps for each set
RPE (shoot for RPE 8-9). When you repeat those exercises in Weeks 2 and 3, try to do one of the follo
or (3) perform the same number of
** Exercises marked with an aster
MOVEMENT
Incline DB Press
Flat Smith Press
1
K
EE
Machine Pullover
W
Lying Cuff Lateral Raise
Machine Curl
MOVEMENT
Rear Delt Row
Lying Cuff Lateral Raise
2
K
EE
Machine Shoulder Press
W
Machine Shoulder Press
Machine Curl
Banded Smith JM Press
MOVEMENT
Incline DB Press
Machine Shoulder Press
3
K
EE
Machine Pullover
W
Rear Delt Row
Banded Smith JM Press
Upper hypertrophy day guidelines
ed number of reps for each set of each exercise (be conservative). Record your actual reps performed at that weight (load), an
and 3, try to do one of the following: (1) perform more reps with the same weight; (2) perform the same number of reps with
3) perform the same number of reps and the same weight at a lower RPE.
Exercises marked with an asterisk should be performed as myo-rep sets.
SETS TARGET REPS ACTUAL REPS LOAD
1 5-8
1 8-12
1 5-8
1 8-12
1 5-8
1 8-12
3 12-15
2 10*
SETS REPS ACTUAL REPS LOAD
2 10*
3 12-15
1 5-8
1 8-12
2 10*
3 12-15
SETS REPS ACTUAL REPS LOAD
1 5-8
1 8-12
1 5-8
1 8-12
1 5-8
1 8-12
2 10*
3 12-15
that weight (load), and your actual
number of reps with more weight;
ACTUAL RPE
ACTUAL RPE
ACTUAL RPE
Lower hypert
In Week 1, choose a load that you believe you can perform for the listed number of reps for each set
RPE (shoot for RPE 8-9). When you repeat those exercises in Weeks 2 and 3, try to do one of the follo
or (3) perform the same number of
** Exercises marked with an aster
MOVEMENT
Hack Squat
Barbell Row
1
K
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Cable Adduction
W
Standing Raise
Seated V-Up
MOVEMENT
Lying Curl
Hack Squat
2
K
EE
Barbell Hyperextension
W
Barbell Hyperextension
Standing Raise
Seated V-Up
MOVEMENT
Barbell Row
Barbell Hyperextension
3
K
EE
Cable Adduction
W
Lying Curl
Seated V-Up
Lower hypertrophy day guidelines
ed number of reps for each set of each exercise (be conservative). Record your actual reps performed at that weight (load), an
and 3, try to do one of the following: (1) perform more reps with the same weight; (2) perform the same number of reps with
3) perform the same number of reps and the same weight at a lower RPE.
Exercises marked with an asterisk should be performed as myo-rep sets.
SETS REPS TARGET RPE ACTUAL RPE
1 8-12
1 12-15
1 5-8
1 8-12
2 20
2 10*
5 MAX
SETS REPS TARGET RPE ACTUAL RPE
2 10*
12-15
1
20+
3 12-15
3 12-15
2 10*
5 MAX
SETS REPS TARGET RPE ACTUAL RPE
3 12-15
3 12-15
2 20
2 10*
5 MAX
that weight (load), and your actual
number of reps with more weight;
LOAD
LOAD
LOAD
