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1RM CALCULATOR ROUNDING UP FOR 2.5LBS INCREMENTS
BIG LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%
D1 Military Press 176 5 205 185 185 75
D2 Trap Bar Deadlift 429 5 500 450 450 180
D3 Barbell Bench Press 300 5 350 315 315 130
D4 Front Squat 270 5 315 284 285 115
CARRY-OVER LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%
D1 Close-Grip Bench Press 275 5 321 289 289 120
D2 Deadlift (Deficit) 400 5 467 420 236 95
D3 Barbell Incline Press 275 5 321 289 289 120
D4 Back Squat (Narrow Stance) 270 5 315 284 284 115
REP RANGES 1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE “1RM” OR “TRAINING MAX” COLUMNS)
ACCESSORY LIFTS WORKING DELOAD 2. TYPE YOUR “TRAINING MAX” IN THE “WORKING MAX” COLUMN
D1 Standing Press Behind Head 10-20 10 2. PRINT YOUR WORKOUT SHEETS
D1 Dips 10-20 10 3. AFTER WEEK 4, ADD WEIGHT TO YOUR “WORKING MAX”:
D2 Pull-ups 10-20 10 - ADD 5LBS FOR UPPER BODY EXERCISES
D2 Dumbbell Rows 10-20 10 - ADD 10LBS FOR LOWER BODY EXERCISES
D3 Dumbbell Bench Press 10-20 10 4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.
D3 Push-ups 10-20 10
D4 Leg Press 10-20 10 * YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: “BACK SQUAT” FOR “FRONT SQUAT”)
D4 Leg Curls 10-20 10 * REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES
ROUNDING UP FOR 2.5LBS INCREMENTS
50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%
95 115 125 130 140 150 160 170 180
225 270 295 315 340 360 385 405 430
160 190 205 225 240 255 270 285 300
145 175 190 200 215 230 245 260 275
50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%
145 175 190 205 220 235 250 265 275
120 145 155 170 180 190 205 215 225
145 175 190 205 220 235 250 265 275
145 175 185 200 215 230 245 260 270
1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE “1RM” OR “TRAINING MAX” COLUMNS)
2. TYPE YOUR “TRAINING MAX” IN THE “WORKING MAX” COLUMN
2. PRINT YOUR WORKOUT SHEETS
3. AFTER WEEK 4, ADD WEIGHT TO YOUR “WORKING MAX”:
- ADD 5LBS FOR UPPER BODY EXERCISES
- ADD 10LBS FOR LOWER BODY EXERCISES
4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.
* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: “BACK SQUAT” FOR “FRONT SQUAT”)
* REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES
Week 1
Day 1
Military Press 3 130 3 150 3+ 160 Max Reps: _____
Close-Grip Bench Press 10 145 10 175 10 205
Standing Press Behind Head 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Day 2
Trap Bar Deadlift 3 295 3 340 3+ 385 Max Reps: _____
Deadlift (Deficit) 10 120 10 145 10 170
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Day 3
Barbell Bench Press 3 205 3 240 3+ 270 Max Reps: _____
Barbell Incline Press 10 145 10 175 10 205
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Day 4
Front Squat 5 190 5 215 5+ 245 Max Reps: _____
Back Squat (Narrow Stance) 10 145 10 175 10 200
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Week 2
Day 1
Military Press 3 130 3 150 3+ 170 Max Reps: _____
Close-Grip Bench Press 8 175 8 205 6 235
Standing Press Behind Head 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Day 2
Trap Bar Deadlift 3 315 3 360 3+ 405 Max Reps: _____
Deadlift (Deficit) 8 145 8 170 6 190
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Day 3
Barbell Bench Press 3 225 3 255 3+ 285 Max Reps: _____
Barbell Incline Press 8 175 8 205 6 235
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Day 4
Front Squat 3 200 3 230 3+ 260 Max Reps: _____
Back Squat (Narrow Stance) 8 175 8 200 6 230
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Week 3
Day 1
Military Press 5 140 3 160 1+ 180 Max Reps: _____
Close-Grip Bench Press 5 175 5 220 5+ 250 Max Reps: _____
Standing Press Behind Head 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Day 2
Trap Bar Deadlift 5 340 3 385 1+ 430 Max Reps: _____
Deadlift (Deficit) 5 145 5 180 5+ 205 Max Reps: _____
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Day 3
Barbell Bench Press 5 240 3 270 1+ 300 Max Reps: _____
Barbell Incline Press 5 175 5 220 5+ 250 Max Reps: _____
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Day 4
Front Squat 5 215 3 245 1+ 275 Max Reps: _____
Back Squat (Narrow Stance) 5 175 5 215 5+ 245 Max Reps: _____
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Week 4 (DELOAD)
Day 1
Military Press 5 75 5 95 5 115
Close-Grip Bench Press 5 120 5 145 5 175
Standing Press Behind Head 10 10 10 10 10
Dips 10 10 10 10 10
Day 2
Trap Bar Deadlift 5 180 5 225 5 270
Deadlift (Deficit) 5 95 5 120 5 145
Pull-ups 10 10 10 10 10
Dumbbell Rows 10 10 10 10 10
Day 3
Barbell Bench Press 5 130 5 160 5 190
Barbell Incline Press 5 120 5 145 5 175
Dumbbell Bench Press 10 10 10 10 10
Push-ups 10 10 10 10 10
Day 4
Front Squat 5 115 5 145 5 175
Back Squat (Narrow Stance) 5 115 5 145 5 175
Leg Press 10 10 10 10 10
Leg Curls 10 10 10 10 10
CYCLE 1
WEEK 1 WEEK 2 WEEK 3 WEEK 4
BIG LIFTS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
Military Press
Trap Bar Deadlift
Barbell Bench Press
Front Squat
CYCLE 1 CYCLE 2
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2
CARRY-OVER LIFTS WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT
Close-Grip Bench Press
Deadlift (Deficit)
Barbell Incline Press
Back Squat (Narrow Stance)
CYCLE 2 CYCLE 3
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS
CYCLE 2 CYCLE 3 CYCLE 4
WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1
WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT
CYCLE 3 CYCLE 4
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS
CYCLE 4 CYCLE 5
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 4 CYCLE 5
WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
CYCLE 6 CYCLE 7
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 6 CYCLE 7
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 8 CYCLE 9
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 7 CYCLE 8
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3
MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS
CYCLE 10 CYCLE 11
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 8 CYCLE 9 CYCLE 10
WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1
WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS
CYCLE 12
WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 10 CYCLE 11
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
CYCLE 11 CYCLE 12
WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
CYCLE 1 CYCLE 2 CYCLE 3
ACCESSORY LIFTS W1 W2 W3 W4 W1 W2 W3 W4 W1
Standing Press Behind Head
Dips
Pull-ups
Dumbbell Rows
Dumbbell Bench Press
Push-ups
Leg Press
Leg Curls
CYCLE 3 CYCLE 4 CYCLE 5 CYCLE 6
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
CYCLE 6 CYCLE 7 CYCLE 8 CYCLE 9
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
CYCLE 9 CYCLE 10 CYCLE 11 CYCLE 12
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
CYCLE 12
W2 W3 W4