Enter your most recent 1RM's into the boxes below
Calculator
Weight
Squat
Bench
Deadlift
Rounding
100
100
100
5
1RM
1RM
1RM
On an AMRAP Set…
2.5=kg, 5=lb
**Formatting cells located below in white text**
1 to 4
5 to 6
7 to 8
9 to 10
11+
# of Reps Calculated 1RM
265
7
325
205
8
260
365
7
450
WeakSpot
Weak Muscle(s)
Out of the hole
Glutes & Hamstrings (Potentially lower back
if you have long Femurs and squat leaned
over)
Accessory Choices
Paused Squats
Barbell Glute Bridge
Quads & Glutes
Front Squats
High Bar Squats
**Formatting cells located below in white text**
1
Just past 90 degrees
Lockout (last portion)
Overall Weak
Quads
Slow Movement/Acceleration
Everything
Squat Accessory #1
Squat Accessory #2
WeakSpot
Weak Muscle(s)
2
Pectorals
4
Reverse
hyper
Romanian Deadlift Extentions
Barbell Step-back Barbell Glute
Lunges
Bridge
Barbell Step-back
Leg
Lunges
Extentions
5
Leg curls (lying
or sitting)
Paused Squats
Front Squats
Overall Weak
Weak Muscle(s)
Wide Grip Bench
2
Pec Dec
3
Dips
Dumbell Shoulder Press
4
Incline Press
By the Knees
Lockout
Quads (or potentially weak overall)
Lower Back
Romania Stiff leg Leg curls Front High Bar Barbell
Leg
n
deadlifts (lying or Squats
Squats
StepExtentio
Barbell
Deadlift
sitting)
back
ns
StepLeg
Lunges
Front
High Pin
back
Extentio Paused High box
Squats
Squat
Lunges
ns
Squats
squats
(Due to higher Time
under tension, reduce
reps by 25-50%)
Arnold Press
6
5
Paused
Slingshot
Slingshot
(Due to higher Time
under tension, reduce
reps by 25-50%)
Close Grip Bench or
3+ inch Board
Board Press
Floor Press
Press
Slingshot
Slingshot
(Pause first rep of each working set (sans AMRAP's))
Choose 1 Off the chest, 1 lockout exercise
1.5inch
Board
Press
Wide
Grip
Bench
Pec Dec
Pin
Presses
Wide
Grip
Bench
Incline
Press
Spoto
Press
Dumbell (stoppin
Shoulder g at 90*)
(Due to
Press
Paused Incline
Slingshot Press
Barbell
Stepback
Lunges
Reverse
Leg
Good
Back
Barbell
Hyper
Extentio morning
Extentio Paused
Glute
Extenstio
ns
s
ns
Deadlifts Bridge
ns
Dips
Close
Grip
Bench or
Board
Slingshot
Press
higher
Time under
tension,
reduce
reps by 2550%)
Arnold
Press
1.5inch
Board
Slingshot Press
Incline
Press
Close
Grip
Bench or
Board
Floor
Press
Press
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
Accessory Choices
1
Breaking the floor
Barbell
Glute
Bridge
Barbell
Glute
Bridge
Accessory Choices
Main Bench Alternative (should be a Close Grip Bench or
barbell pressing movement from collumn 1)
Board Press
Dips
Bench Accessory #1
Dumbell Shoulder
Bench Accessory #2
Press
WeakSpot
Front
Squats
High Bar
Squat
Barbell
StepHigh Bar
back
Squats Lunges
< Choose from drop down menu
Anterior Deltoids (potential bar path issue,
click this cell to view an article on bar path) Incline Press
Triceps
Slow Acceleration/Movement
Everything
Paused
Squats
Barbell
Glute
Bridge
Reverse
Romania hyper Leg curls Good
n
Extentio (lying or Morning
Deadlift
ns
sitting)
s
< Choose from drop down menu
Spoto Press
(stopping at 90*)
Lockout
7
Good
Morning
s
Box
Squats
Spoto Press
(stopping at 90*)
90 degrees
6
Front Squats
High Pin Squat
Paused Squats
High box squats
Choose 1 from either "Out of the hole"/"Just past 90 degrees", 1 from acceleration
1
Off the chest
3
Defecit Deadlifts (1.5-2.5
inch)
Good mornings
Glutes, Hamstrings
Barbell Glute Bridge
Deadlift Accessory #1
Deadlift Accessory #2
Paused Squats
Front Squats
2
Front Squats
Reverse Hyper
Extenstions
Romanian Deadlift
3
High Pin Squat
Back Extentions
Reverse hyper
Extentions
< Choose from drop down menu
< Choose from drop down menu
4
Barbell Stepback Lunges
Paused
Deadlifts
Leg curls
(lying or
sitting)
5
Leg Extentions
Good Mornings
Defecit
Deadlifts
(1.5-2.5
inch)
Front
Squats
High Pin
Squat
Romania Back
Leg curls
n
Extentio (lying or
Deadlift ns
sitting)
Spoto
Press
(stoppin
g at 90*)
(Due to
higher
Time under
tension,
reduce
reps by 2550%)
3+ inch
Board
Press
Pin
Slingshot Presses
Slingshot
Week 1
Week 2
Day 1 (Bench Heavy, Speed
Week 3
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 2
75
60
x5
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
75
60
x5
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
Set 3
75.0
Set 4
Set 2
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
90s Sustained Hold
Wide-Grip Seated Row
Wide-Grip Pull-ups
Dumbell OHP
Hammer curls
Day 2 (Squat Heavy, Speed
75
60
x5
x3
x6-8
x6-8
1x90sec
x10-12
x10-12
x6-8
x8-10
Set 3
75
60
x5
x3
x6-8
x6-8
Set 4
75
AMRAP
x10-12
x10-12
x6-8
x8-10
75
60
x5
x3
x10-12
x10-12
Set 2
75.00
60.00
Set 3
x5
x3
x10-12
x10-12
Set 4
75
Set 2
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Day 3 (HIIT, Prowler,
Mobility)
75
65
x5
x3
x10-12
x10-12
Set 3
75
65
x5
x3
x10-12
x10-12
Set 4
80
AMRAP
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Day 3 (HIIT, Prowler,
Mobility)
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
30s Hard
3-4m Slow
Day 4 (Deadlift Heavy, Paused
30s Hard
3-4m Slow
Bike HIIT
EMOTM Prowler Runs
Mobility Routine
x4
Day 4 (Deadlift Heavy, Paused
Press, Upper Hypertrophy)
75.00
85.00
75.00
x5
x1
(x3sec)
x5
x6-8
x8-10
x15-20
Set 2
75.00
60.00
75.00
x4
x8
(x3sec)
x5
x6-8
x8-10
x15-20
Set 3
75.00
60.00
Set 4
AMRAP
x8
x8
x5
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
Set 2
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-bar Spider Curls
Rear Delt Flys
75
85
75
x5
x1
(x3sec)
x5
x6-8
x8-10
x15-20
Set 3
75
60
75
x4
x8
(x3sec)
x5
x6-8
x8-10
x15-20
AMRAP
x8
60.00
x8
x5
Set 2
85
x1
x6-8
x6-8
x3
60
Set 3
60
60
x8
x6-8
x6-8
x3
Set 4
60
x8
Day 7 (HIIT, Prowler,
Mobility)
x8
Set 2
Squat
Paused Squats
Front Squats
Speed Deadlift
90
x1
x6-8
x6-8
x3
60
Set 3
65
60
x8
x6-8
x6-8
x3
Set 4
65
x8
Day 7 (HIIT, Prowler,
Mobility)
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
30s Hard
3-4m Slow
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
x4
Reps
Squat
Bench
Deadlift
9 to 10
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
65
x8
30s Hard
3-4m Slow
Exercise
Reps
Squat
Bench
Deadlift
1 to 4
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
x5
x3
x10-12
x10-12
Set 3
75.00
Set 4
AMRAP
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Set 1
80.00
60.00
3-4m
Slow
x3
Bike HIIT
EMOTM Prowler Runs
Mobility Routine
x3
x3
x3
x10-12
30s
Hard
x4
Set 2
75.00
60.00
75.00
x4
x8
(x3sec)
x5
x6-8
x8-10
x15-20
Set 3
75.00
60.00
Set 4
AMRAP
x8
60.00
x8
Set 4
60.00
x8
x5
Set 1
80.00
60.00
75.00
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-bar Spider Curls
Rear Delt Flys
x3
Set 4
75.00
AMRAP
Set 3
80.00
x3
Set 4
75.00
AMRAP
Set 4
75.00
AMRAP
x10-12
Set 2
80.00
60.00
x3
x3
3-4m
Slow
x3
x3
x7
(x3sec)
x5
x6-8
x8-10
x15-20
Set 2
80.00
60.00
x3
x7
Set 3
80.00
60.00
x1
x7
Set 2
60.00
x7
Set 3
60.00
x7
60.00
x3
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
x1
x6-8
x6-8
x3
Set 2
60.00
60.00
x8
x6-8
x6-8
x3
Set 3
60.00
x8
Set 1
60.00
Squat
Paused Squats
Front Squats
Speed Deadlift
x7
x6-8
x6-8
x3
60.00
Set 4
Day 7 (HIIT, Prowler,
Mobility)
30s Hard
3-4m Slow
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
x4
30s Hard
Exercise
Reps
Squat
Bench
Deadlift
5 to 6
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
3-4m Slow
x4
Training 1RM for Week 4
New Training Max
100
100
100
Set 3
80.00
Press, Upper Hypertrophy)
x5
x1
(x3sec)
x5
x6-8
x8-10
x15-20
60.00
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
x4
x3
x3
Day 4 (Deadlift Heavy, Paused
Set 1
85.00
Squat
Paused Squats
Front Squats
Speed Deadlift
Set 2
80.00
60.00
Day 3 (HIIT, Prowler,
Mobility)
Hard
x4
Training 1RM for Week 3
New Training Max
105
100
100
Set 2
75.00
60.00
Day 7 (HIIT, Prowler,
Mobility)
Training 1RM for Week 2
Exercise
x5
x3
x10-12
x10-12
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
Set 1
60
x3
x3
x6-8
x6-8
1x90sec
x10-12
x10-12
x6-8
x8-10
Squats, Lower Hypertrophy)
Set 1
75.00
85.00
75.00
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-bar Spider Curls
Rear Delt Flys
Set 1
80.00
60.00
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
90s Sustained Hold
Wide-Grip Seated Row
Wide-Grip Pull-ups
Dumbell OHP
Hammer curls
Day 2 (Squat Heavy, Speed
Set 1
75.00
60.00
30s
Set 4
75
60
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
Set 1
Squat
Paused Squats
Front Squats
Speed Deadlift
Set 4
AMRAP
Press, Upper Hypertrophy)
Set 1
60.00
Set 3
75.00
Day 4 (Deadlift Heavy, Paused
Press, Upper Hypertrophy)
Set 1
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-bar Spider Curls
Rear Delt Flys
x5
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
Day 3 (HIIT, Prowler,
Mobility)
Bike HIIT
EMOTM Prowler Runs
Mobility Routine
x4
Set 2
75.00
60.00
Squats, Lower Hypertrophy)
Set 1
AMRAP
x5
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
Day 2 (Squat Heavy, Speed
Squats, Lower Hypertrophy)
Set 1
Bench, Upper Hypertrophy)
Set 1
75.00
60.00
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
High Rack Pulls
Wide-Grip Seated Row
Wide-Grip Pull-ups
Dumbell OHP
Hammer curls
Day 2 (Squat Heavy, Speed
Squats, Lower Hypertrophy)
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 1
AMRAP
Week 4
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 1
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
High Rack Pulls
Wide-Grip Seated Row
Wide-Grip Pull-ups
Dumbell OHP
Hammer curls
Training 1RM for Week 5
New Training Max
100
100
100
Exercise
Reps
Squat
Bench
Deadlift
5 to 6
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
New Training Max
100
100
100
Week 5
Week 6
Day 1 (Bench Heavy, Speed
Week 7
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 2
75
60
x4
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
Set 3
75
60
x4
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
Set 4
75
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
90sec Sustained Hold
Wide-Grip Seated Row
Wide-Grip Pull-ups
Barbell OHP
Hammer curls
Day 2 (Squat Heavy, Speed
Set 2
75
60
x4
x3
x6-8
x6-8
x90sec
x10-12
x10-12
x6-8
x8-10
Set 3
75
60
x4
x3
x6-8
x6-8
Set 4
75
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
High Rack Pulls
Wide-Grip Seated Row
Wide-Grip Pull-ups
Dumbell OHP
Hammer curls
x10-12
x10-12
x6-8
x8-10
Set 2
75
60
x4
x3
x10-12
x10-12
Set 3
75
60
x4
x3
x10-12
x10-12
Set 4
75
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Day 3 (HIIT, Prowler,
Mobility)
Set 2
75
60
x4
x3
x10-12
x10-12
Set 3
75
60
x4
x3
x10-12
x10-12
Set 4
75
30s Hard
3-4m Slow
Day 4 (Complete Rest or SS
Cardio, Mobility)
Day 5 (Deadlift Heavy, Paused
30s Hard
3-4m Slow
Set 2
75
85
75
x4
x1
(x3sec)
x5
x6-8
x8-10
x15-20
Set 3
75
60
75
x3
x7
(x3sec)
x5
x6-8
x8-10
x15-20
Set 4
75
60
AMRAP
x7
x7
x5
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
Set 2
85
60
x1
x6-8
x6-8
x3
Set 3
60
60
x7
x6-8
x6-8
x3
Set 2
75
85
75
Set 4
60
x7
x4
x1
(x3sec)
x5
x6-8
x8-10
x15-20
Day 7 (Mobility)
x7
Set 3
75
60
75
x3
x7
(x3sec)
x5
x6-8
x8-10
x15-20
AMRAP
x7
Squat
Paused Squats
Front Squats
Speed Deadlift
Set 2
85
60
5 to 6
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
60.00
x7
x1
x6-8
x6-8
x3
Set 3
60
60
x7
x6-8
x6-8
x3
60
x7
< Choose from drop down menu
Set 4
60.00
Set 3
75.00
Set 4
Set 1
AMRAP
3-4m
Slow
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
x3
Bike HIIT
EMOTM Prowler Runs
Mobility Routine
Reps
Squat
Bench
Deadlift
5 to 6
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
80.00
60.00
Squat
Paused Squats
Front Squats
Speed Deadlift
30s
x3
x3
3
x10-12
Hard
x4
x4
x1
(x3sec)
x5
x6-8
x8-10
x15-20
Set 2
75.00
60.00
75.00
x3
x7
(x3sec)
x5
x6-8
x8-10
x15-20
Set 3
75.00
60.00
Set 4
AMRAP
x7
Set 1
60.00
x7
Set 4
60.00
x7
x5
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-Bar Spider Curls
Rear Delt Flys
80.00
70.00
75.00
x3
x6
(x2-3sec)
x5
x6-8
x8-10
x15-20
x3
x3
Set 3
80.00
x3
Set 4
75.00
AMRAP
Set 3
80.00
x3
Set 4
75.00
AMRAP
Set 4
75.00
AMRAP
x10-12
Set 2
80.00
60.00
x3
x3
3-4m
Slow
x3
Set 2
80.00
70.00
x3
x6
Set 3
80.00
70.00
x3
x6
70.00
x6
3
x6-8
x3
Set 2
70.00
x6
Set 3
70.00
x6
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
85.00
60.00
x1
x6-8
x6-8
x3
Set 2
60.00
60.00
x7
x6-8
x6-8
x3
Set 3
60.00
x7
Set 1
Squat
Paused Squats
Front Squats
Speed Deadlift
Set 4
x3
Day 7 (Mobility)
Mobility Routine
Training 1RM for Week 8
New Training Max
100
100
100
Set 2
80.00
60.00
Press, Upper Hypertrophy)
75.00
85.00
75.00
Day 7 (Mobility)
Exercise
x3
x3
x6-8
x6-8
x90sec
x10-12
x10-12
x6-8
x8-10
Day 5 (Deadlift Heavy, Paused
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-Bar Spider Curls
Rear Delt Flys
Set 1
x7
80.00
60.00
Day 4 (Complete Rest or SS
Cardio, Mobility)
Training 1RM for Week 7
New Training Max
100
100
100
x4
x3
x10-12
x10-12
Mobility Routine
Training 1RM for Week 6
Reps
Squat
Bench
Deadlift
Hard
x4
Set 1
x5
Mobility Routine
Exercise
30s
Set 4
75
60
Day 7 (Mobility)
Mobility Routine
Set 2
75.00
60.00
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
Set 1
60
x4
x3
x10-12
x10-12
Press, Upper Hypertrophy)
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-Bar Spider Curls
Rear Delt Flys
Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy)
Set 1
Squat
Paused Squats
Front Squats
Speed Deadlift
75.00
60.00
Day 5 (Deadlift Heavy, Paused
Set 1
60
Set 1
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
90sec Sustained Hold
Wide-Grip Seated Row
Wide-Grip Pull-ups
Dumbell OHP
Hammer curls
Day 4 (Complete Rest or SS
Cardio, Mobility)
Press, Upper Hypertrophy)
Set 1
Set 4
AMRAP
Day 3 (HIIT, Prowler,
Mobility)
Bike HIIT
EMOTM Prowler Runs
Mobility Routine
x4
Day 5 (Deadlift Heavy, Paused
Press, Upper Hypertrophy)
Set 3
75.00
Squats, Lower Hypertrophy)
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Day 4 (Complete Rest or SS
Cardio, Mobility)
Deadlift
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Z-Bar Spider Curls
Rear Delt Flys
x4
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
Day 3 (HIIT, Prowler,
Mobility)
Bike HIIT
EMOTM Prowler Runs
Mobility Routine
x4
Set 2
75.00
60.00
Day 2 (Squat Heavy, Speed
Set 1
AMRAP
Day 3 (HIIT, Prowler,
Mobility)
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
x4
x3
x6-8
x6-8
x5-7
x10-12
x10-12
x6-8
x8-10
Squats, Lower Hypertrophy)
Set 1
AMRAP
75.00
60.00
Day 2 (Squat Heavy, Speed
Squats, Lower Hypertrophy)
Set 1
Bench, Upper Hypertrophy)
Set 1
AMRAP
Day 2 (Squat Heavy, Speed
Squats, Lower Hypertrophy)
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 1
AMRAP
Week 8
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 1
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
High Rack Pulls
Wide-Grip Seated Row
Wide-Grip Pull-ups
Barbell OHP
Hammer curls
Exercise
Reps
Squat
Bench
Deadlift
5 to 6
5 to 6
5 to 6
Arny
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
Training 1RM for Week 9
New Training Max
100
100
100
Exercise
Reps
Squat
Bench
Deadlift
5 to 6
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
New Training Max
100
100
100
Week 9
Week 10
Day 1 (Bench Heavy, Speed
Week 11 (Peak Start)
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 2
80
60
x3
x3
x6-8
x6-8
Set 3
80
60
x3
x3
x6-8
x6-8
Set 4
80
x3
AMRAP
Day 1 (Squat Singles, Bench
Bench, Upper Hypertrophy)
Set 1
75
(Peak Week) Week 12
Day 1 (Bench Heavy, Speed
Bench, Upper Hypertrophy)
Set 1
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
Set 2
80
60
x3
x3
x6-8
x6-8
Set 3
80
60
x3
x3
x6-8
x6-8
Set 4
80
x3
Singles, Deadlift Singles)
Set 1
75 AMRAP
Bench
Speed Bench
Pec Dec
Dumbell Shoulder Press
Set 2
80
60
x3
x3
x6-8
x6-8
High Rack Pulls
Wide-Grip Seated Row
x5
x10-12
x5
x10-12
90sec Dbl Overhand Hold
Wide-Grip Seated Row
x90sec
x10-12
x10-12
High Rack Pulls
Wide-Grip Seated Row
x5
x10-12
Wide-Grip Pull-ups
x10-12
x10-12
Wide-Grip Pull-ups
x10-12
x10-12
Wide-Grip Pull-ups
x10-12
x6-8
x8-10
x6-8
x8-10
x6-8
x8-10
x6-8
x8-10
Dumbell OHP
Bicep curls
Dumbell OHP
Bicep curls
Dumbell OHP
Bicep curls
Set 3
80
x3
Set 4
80
x3
Set 1
Squat
Bench
Deadlift
Day 2 (Squat Heavy, Speed
Day 2 (Squat Heavy, Speed
Squats, Lower Hypertrophy)
Squats, Lower Hypertrophy)
Squats, Lower Hypertrophy)
Set 1
Set 2
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
80
60
x3
x3
x10-12
x10-12
Set 3
80
60
x3
x3
x10-12
x10-12
Set 4
80
x3
Set 1
75
AMRAP
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Set 2
80
60
x3
x3
x10-12
x10-12
Set 3
80
60
x3
x3
x10-12
x10-12
Set 4
80
x3
30
x5
30
x5
30
x5
Set 3
80
80
80
x1
x1
x1
50
x5
50
50
Set 4
Day 3 (Complete Rest or SS
Cardio, Mobility)
Day 4 (Squat 1RM Test)
x6-8
x8-10
Set 1
Set 2
Set 3
Set 4+
65
x3
x5
65
x3
x5
Set 3
65.00
x3
x1
New 1RM
Set 1
75 AMRAP
x1
x1
x1
Day 2 (Complete Rest or SS
Cardio, Mobility)
Squat
Day 2 (Squat Heavy, Speed
Set 2
80
80
80
Squat
Speed Squats
Paused Squats
Defecit Deadlifts (1.5-2.5 inch)
Set 2
80
60
x3
x3
x10-12
x10-12
Set 3
80
x3
Set 4
80
Day 5 (Bench 1RM Test)
x3
Set 1
Bench
New 1RM
Set 2
Set 3
Set 4+
x1
Day 6 (Complete Rest or SS
Cardio, Mobility)
Day3 (Complete Rest or SS
Cardio, Mobility)
Day3 (Complete Rest or SS
Cardio, Mobility)
Day 4 (Deadlift Heavy, Paused
Day 4 (Deadlift Heavy, Paused
Press, Upper Hypertrophy)
Press, Upper Hypertrophy)
Day3 (Complete Rest or SS
Cardio, Mobility)
Day 7 (Deadlift 1RM Test)
Set 1
Set 2
Set 3
Set 4
80
x3
80
x3
80
x1
75
AMRAP
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Spider Curls
Rear Delt Flys
85
75
x1
(x3sec)
x5
x6-8
x8-10
x15-20
70
75
x6
(x3sec)
x5
x6-8
x8-10
x15-20
70
x6
70
x6
x5
85
x1
x6-8
x6-8
x3
60
70
60
x6
x6-8
x6-8
x3
x6
Day 7 (HIIT, Prowler,
Mobility)
x6
x1
75 AMRAP
Deadlift
80
x3
80
x3
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Spider Curls
Rear Delt Flys
85
75
x1
(x3sec)
x5
x6-8
x8-10
x15-20
70
75
x6
(x3sec)
x5
x6-8
x8-10
x15-20
70
x6
70
Bench
Paused Press
Wide Grip Bench
Weighted Chin-ups
Spider Curls
Rear Delt Flys
70
75
x6
(x3sec)
70
x6
30s Hard
3-4m Slow
Reps
Squat
Bench
Deadlift
5 to 6
5 to 6
7 to 8
< Choose from drop down menu
< Choose from drop down menu
Squat
Paused Squats
Front Squats
Speed Deadlift
Set 2
85
x1
x6-8
x6-8
x3
60
Set 3
70
60
x6
x6-8
x6-8
x3
Set 4
70
x6
< Choose from drop down menu
x6
Squat
Paused Squats
Front Squats
Speed Deadlift
3-4m Slow
x4
Exercise
Reps
Squat
Bench
Deadlift
5 to 6
5 to 6
5 to 6
< Choose from drop down menu
< Choose from drop down menu
< Choose from drop down menu
New Training Max
100
100
100
x6
x6-8
Set 2
Squat
Bench
Deadlift
Set 3
70
x6
Set 4
70
x6
Set 4+
Potential New 1RM's
Exercise Low End 90%
Set 2
70
Deadlift
New 1RM
x6
x6-8
Set 1
70
Day 7 (Complete Rest or SS
Cardio, Mobility)
30s Hard
Training 1RM for Week 11
New Training Max
100
100
100
70
Day 6 (Squat Climbing,
Speed Deadlifts, Lower
Hypertrophy)
Training 1RM for Week 10
Exercise
Set 4
Day 5 (Complete Rest or SS
Cardio, Mobility)
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
x4
x6
x5
Day 7 (HIIT, Prowler,
Mobility)
Bike HIIT x3
EMOTM Prowler Runs
Mobility Routine
Set 3
80
Set 1
70
Set 2
x3
Set 4
70
Set 1
80
Day 6 (Squat Climbing,
Speed Deadlifts, Lower
Hypertrophy)
Squat
Paused Squats
Front Squats
Speed Deadlift
Set 4
x3
Day 5 (Complete Rest or SS
Cardio, Mobility)
Set 3
Set 3
80
Day 6 (Squat Climbing,
Speed Deadlifts, Lower
Hypertrophy)
Set 2
Set 1
Press, Upper Hypertrophy)
Set 2
Deadlift
Day 5 (Complete Rest or SS
Cardio, Mobility)
Set 1
Day 4 (Deadlift Heavy, Paused
Set 1
Deadlift
90
90
90
Upper End 94%
95
95
95
x1