Squat, Bench, Deadlift | ||

Week | Sets x Reps | % Projected 1RM |

1 | 3 x12 | 70 |

2 | 3 x10 | 75 |

3 | 3 x 8 | 78 |

4 | 3 x 6 | 82 |

5 | 3 x 5 | 85 |

6 | 3 x 4 | 87 |

7 | 3 x 3 | 90 |

8 | 2 x 2 | 95 |

Squat, Bench, Deadlift | ||

Week | Sets x Reps | % Projected 1RM |

1 | 3 x10 | 75 |

2 | 3 x 8 | 78 |

3 | 3 x 6 | 82 |

4 | 3 x 5 | 85 |

5 | 1 x 1 | 100 |

Squat Day | |

Leg Press Leg Curl Leg Extensions Calf Raise Incline Sit-ups |
3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 2 x 20-30 |

Deadlift Day | |

Power Cleans Row Stiff Leg Deadlift Arm Curls Crunches |
3-5 x 2-5 3 x 8-12 3 x 8-12 3 x 8-12 2 x 30-50 |

Bench Day | |

Incline Bench Press Dips Shoulder Press Lateral Raise Triceps Extension |
3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 |

Week | Squat | Bench | Deadlift | |

1 | 3 x10 x 75% | 3 x10 x 75% | 3 x10 x 75% | |

2 | 3 x10 x 75% | 3 x10 x 75% | 2 x10 x 75% | |

3 | 2 x10 x 75% | belt | 3 x10 x 75% | 3 x 7 x 80% |

4 | 3 x 7 x 80% | belt | 2 x10 x 75% | 3 x 7 x 80% |

5 | 3 x 7 x 80% | belt | 3 x 8 x 80% | 2 x 7 x 80% |

6 | 3 x 7 x 80% | belt | 3 x 8 x 80% | 3 x 5 x 85% |

7 | 2 x 7 x 80% | belt | 3 x 8 x 80% | 3 x 5 x 85% |

8 | 3 x 5 x 85% | belt & wraps | 2 x 8 x 80% | 2 x 5 x 85% |

9 | 3 x 5 x 85% | belt & wraps | 3 x 5 x 85% | 3 x 3 x 90% |

10 | 2 x 5 x 85% | belt & wraps | 3 x 5 x 85% | 3 x 3 x 90% |

11 | 3 x 3 x 90% | belt & wraps | 2 x 5 x 85% | 3 x 3 x 90% |

12 | 2 x 3 x 90% | suit, belt & wraps | 3 x 3 x 90% | 2 x 3 x 90% |

13 | 3 x 2 x 95% | suit, belt & wraps | 2 x 3 x 90% | 3 x 2 x 95% |

14 | 2 x 2 x 95% | suit, belt & wraps | 2 x 2 x 95% | 2 x 2 x 95% |

15 | 1 x 1 x100% | suit, belt & wraps | 1 x 1 x100% | 1 x 1 x100% |

16 | 1 x 5 x 60% | belt | 1 x 5 x 60% | 1 x 5 x 60% |

Note slight dips of volume preceding weight increase permitting enhanced recovery.

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