Edit These Cells
Use calculator to the right if you need help choosing a starting weight -->
Day
1
2
Muscle Group
Chest
Front Delts
Triceps
Upper chest
Traps
Rear/Side Delts
Biceps
Rear Delts
Exercise
Barbell Bench Press
Barbell Standing Press
Weighted Dips
Pec Deck
Barbell Shrug
Barbell Upright Row1
Dumbell curls
Lindsi pull
Quads
Quads hamstring
Calves
Front Delts
Traps
Side delts
Biceps
High Bar Squats
Leg Press
Calves on Leg Press
Seated Dumbbell Overhead Press
Dumbbell Bent Shrug
Barbell upright rows cable
EZ Bar Curls2
3
4
5
Sets Reps Weight
4
8
100
3
8
50
4
8
30
4
12
5
10
80
3
10
45
3
8
20
3
10
40
4
6
5
2
5
4
4
8
10
8
10
20
15
12
150
400
300
35
25
65
35
4
3
4
8
8
8
160
120
95
AFAP
4
30
15
Body
full
4
10
80
AFAP
50
4 AMAP
4 AMAP
3
10
3
10
0
65
60
15
20
Rest/Conditioning
Glutes
Hamstring
Back
Sumo Deficit Deadlift
RDL
Barbell Bent Row
Back
Abs
Pullups
Machine Crunches2
Chest
Incline Close Grip Bench
Chest
Triceps
Triceps
Rear/Side Delts
Biceps
Wide Grip Pushup
Overhead EZ Extension SS
Incline Close Grip Bench SS
Dumbbell Side Laterals
Dumbbell Curls
Quads
Calves
Rear/Side Delts
Rear/Side Delts
Smith Machine Feet Forward Squats
Smith Machine Calves
Dumbbell Rear Lateral Raise SS
Dumbbell Upright Row SS
Biceps
Dumbbell Occlusion Curls
AFAP
50
20
Abs
Hanging Knee Raises
AFAP
30
0
Back
Back
Hamstrings
Glutes
Weighted Pullups
Cable Rows
Lying Leg Curls
Glute Bridge
4
3
6
3
10
15
12
15
5
121
80
95
4
12
7
12
4 AMAP
4 AMAP
135
135
10
25
6
7
RPE/RIR
Notes
Recommended Weight by Rep Range
Weight
Reps
Rounding
Estimated 1RM
Dampen
Reps
1
2
3
4
5
6
7
8
9
10
11
12
If you're unsure what weight to start with
Do the prescribed reps in the fewest number of sets possible. exercises to the left, plug in your latest w
Write in the number of sets you did in the highlighted cell.
lifted for that exercise and the number of
Then use the weight next to the program
range for that exercise.
30 Seconds Rest. Do the prescribed reps in the fewest
number of sets possible. Write in the number of sets you did
in the highlighted cell.
e.g. If you benched 200 pounds for 5 rep
recommended starting weight would be 1
since that is the number next to the "8" re
range, which is what is prescribed for the
press in week 1.
The "dampen" percentage is the % of yo
rep max for the given weight. This is don
you have some room to progress over th
weeks. You can adjust this as you see fit
similar in effect to the idea of the "trainin
Do the prescribed reps in the fewest number of sets possible. used in GZCL or 5/3/1 programming.
Write in the number of sets you did in the highlighted cell.
Remember: this is a hypertrophy program
Do the prescribed reps in the fewest number of sets possible. strength program. You should never be m
Write in the number of sets you did in the highlighted cell.
reps unless you're doing a set to failure.
mmended Weight by Rep Range
Input
100
4
2,5
110
95%
Recommended Weight
103
98
95
93
90
88
85
83
80
78
73
68
u're unsure what weight to start with on the
rcises to the left, plug in your latest weight
d for that exercise and the number of reps.
n use the weight next to the programmed rep
ge for that exercise.
If you benched 200 pounds for 5 reps, your
ommended starting weight would be 170,
e that is the number next to the "8" rep
ge, which is what is prescribed for the bench
ss in week 1.
"dampen" percentage is the % of your "true"
max for the given weight. This is done so that
have some room to progress over the next 5
ks. You can adjust this as you see fit. This is
lar in effect to the idea of the "training max"
d in GZCL or 5/3/1 programming.
member: this is a hypertrophy program, not a
ngth program. You should never be missing
s unless you're doing a set to failure. :)