4 Week Infinite OffSeason
Ending %s From Last Cycle
Squat Bench Deadlift OHP
88%
88% 87.5% 88%
WEEK 1:
DAY 1
Movement
Deadlifts
Deadlifts
Back Squat
Stiff Leg Deadlifts
Barbell Rows
Plank
DAY 2
Movement
Face Pull
Bench
Bench
DB Incline
Pulldown
Skull Crusher
Hammer Curl
DAY 3
Movement
Squat
Squat
Block Pull
Barbell Row
Plank
DAY 4
Movement
Face Pull
Incline Barbell
Overhead Press
Overhead Press
Pulldown
Tricep Pushdown
DB Curl
WEEK 2:
AY 1
Movement
1
Sets
3
1
3
3
3
3
Reps %1RM Weight
5
87.5%
140
AMRAP 87.5%
140
10
10
10
30 sec
-
RPE
8
8
8
-
Sets
3
3
1
3
3
3
3
Reps %1RM Weight
30
5
87.5%
74
AMRAP 87.5%
74
10
10
10
10
-
RPE
8
8
8
8
Sets
3
1
3
3
3
Reps %1RM Weight
5
87.5%
123
AMRAP 87.5%
123
15
15
60 sec
-
RPE
8
8
-
Sets
3
3
3
1
3
3
3
Reps
30
10
5
AMRAP
15
15
15
%1RM Weight
60.0%
51
87.5%
57
87.5%
57
-
RPE
8
8
8
Sets
Reps
%1RM Weight
RPE
DAY 1
Deadlifts
Deadlifts
Front Squat
Stiff Leg Deadlifts
Barbell Rows
Plank
4
1
4
3
3
3
DAY 2
Movement
DAY 3
DAY 4
8
8
8
-
Reps %1RM Weight
30
5
90.0%
77
AMRAP 90.0%
77
10
10
10
10
-
RPE
8
8
8
8
Squat
Squat
Pause Deadlift
Barbell Row
Plank
Sets
4
1
4
3
3
Reps %1RM Weight
5
90.0%
126
AMRAP 90.0%
126
15
15
60 sec
-
RPE
8
8
-
Movement
Face Pull
Close Grip Bench Press
Overhead Press
Overhead Press
Pulldown
Tricep Pushdown
DB Curl
Sets
3
4
4
1
3
3
3
Reps
30
10
5
AMRAP
15
15
15
%1RM Weight
60.0%
51
90.0%
59
90.0%
59
-
RPE
8
8
8
Sets
5
1
5
3
3
3
Reps %1RM Weight
5
92.5%
148
AMRAP 92.5%
148
10
10
10
30 sec
-
RPE
8
8
8
-
Face Pull
Bench
Bench
Incline Barbell
Pulldown
Skull Crusher
Hammer Curl
WEEK 3:
Movement
DAY 1
144
144
Sets
3
4
1
4
3
3
3
Movement
Deadlifts
Deadlifts
Front Squat
Stiff Leg Deadlifts
Barbell Rows
Plank
Movement
Sets
3
Face Pull
DAY 2
5
90.0%
AMRAP 90.0%
10
10
10
30 sec
-
2
Reps
30
%1RM Weight
-
RPE
-
DAY 2
5
92.5%
AMRAP 92.5%
10
10
10
10
-
79
79
-
8
8
8
8
DAY 3
5
1
5
3
3
3
Movement
Squat
Squat
Block Pull
Barbell Row
Plank
Sets
5
1
5
3
3
Reps %1RM Weight
5
92.5%
130
AMRAP 92.5%
130
15
15
60 sec
-
RPE
8
8
-
DAY 4
Bench
Bench
DB Incline
Pulldown
Skull Crusher
Hammer Curl
Movement
Face Pull
Spoto Bench
Overhead Press
Overhead Press
Pulldown
Tricep Pushdown
DB Curl
Sets
3
5
5
1
3
3
3
Reps
30
10
5
AMRAP
15
15
15
%1RM Weight
60.0%
51
92.5%
60
92.5%
60
-
RPE
8
8
8
Sets
3
1
3
3
3
3
Reps %1RM Weight
5
95.0%
152
AMRAP 95.0%
152
10
10
10
30 sec
-
RPE
8
8
8
-
Sets
3
3
1
3
3
3
3
Reps %1RM Weight
30
5
95.0%
81
AMRAP 95.0%
81
10
10
10
10
-
RPE
8
8
8
8
Sets
3
1
Reps %1RM Weight
5
95.0%
133
AMRAP 95.0%
133
RPE
-
WEEK 4:
DAY 1
Movement
Deadlifts
Deadlifts
Front Squat
Stiff Leg Deadlifts
Barbell Rows
Plank
DAY 2
Movement
Face Pull
Bench
Bench
Incline Barbell
Pulldown
Skull Crusher
Hammer Curl
DAY 3
Movement
Squat
Squat
3
DAY 3
Pause Deadlift
Barbell Row
Plank
DAY 4
Movement
Face Pull
Close Grip Bench Press
Overhead Press
Overhead Press
Pulldown
Tricep Pushdown
DB Curl
4
3
3
3
15
15
60 sec
Sets
3
3
3
1
3
3
3
Reps
30
10
5
AMRAP
15
15
15
-
-
%1RM Weight
60.0%
51
95.0%
62
82.5%
54
-
8
8
RPE
8
8
8
Lift
Weight
Reps
1RM
Squat
140
1
140
Bench Deadlift
85
160
1
1
85
160
OHP
65
1
65
Reps AchievedEst. 1RM
Enter Reps
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Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Notes
ABS
Notes
Shoulder Exercises
Notes
Good Morning/Back Raises
Notes
Chest Exercises
5
Notes
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ABS
Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Journal
Reps AchievedEst. 1RM
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Journal
Notes
Shoulder Exercises
Notes
G Morning/ B Raises/ Hip Thru
Notes
Chest Exercises
Notes
ABS
6
Notes
Enter Reps
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Shoulder Exercises
Reps AchievedEst. 1RM
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Journal
Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Reps AchievedEst. 1RM
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Journal
Reps AchievedEst. 1RM
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Journal
Notes
G Morning/B Raises/ H Thrusts
Notes
Chest Exercises
Notes
ABS
Notes
Shoulder Exercises
Notes
7
G Morning/ B Raises/ H Thrust
Reps AchievedEst. 1RM
Enter Reps
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G Morning/ B Raises/ H Thrust
Journal
Notes
Chest Exercises
8
Notes
S
Notes
der Exercises
Notes
Morning/Back Raises
Notes
Exercises
Notes
9
BS
Notes
der Exercises
Notes
ing/ B Raises/ Hip Thrusts
Notes
t Exercises
Notes
BS
Notes
10
der Exercises
Notes
ing/B Raises/ H Thrusts
Notes
t Exercises
Notes
BS
Notes
lder Exercises
Notes
ing/ B Raises/ H Thrusts
11
ing/ B Raises/ H Thrusts
Notes
Exercises
12
Select Squat Variation
Squat
Front Squat
Pause Squat
Tempo Squat
Select Bench Variation
DB Incline
Close Grip
Incline Barbell
Spoto Press
Select Deadlift Variation
Stiff Leg
Pause Deadlift
Block Pull
Select Bench Variation Alt
Bench
Tempo Bench
Close Grip Bench
Spoto Bench
Select
>7 Reps
4-6 Reps
<4 Reps