Workout A
Workout B
Press
Close-Grip Bench
Pull-ups
Any (Optional)
Deadlift
Front Squat
Hanging Leg Raise
Any (Optional)
Workout C
Workout D
Bench
Incline Press
Rows
Any (Optional)
Power Clean
Squat
Good Morning
Any (Optional)
1RMs
Press
Deadlift
Bench
Squat
1
90
100
150
100
0.9
81
90
135
90
1
100
70
110
70
0.9
90
63
99
63
Assistance 1RMs
Close-Grip Bench
Front Squat
Incline Press
Good Morning
Cycle
Deadlift Asst.
1
Good Morning
SLDL
Trap Bar DL
Rack Pull
DL off Blocks
Week 1
Press
Deadlift
Bench
Squat
5
110
225
155
215
5
125
260
180
245
5+
140
295
205
280
3
115
245
165
230
3
135
275
190
265
3+
150
310
215
295
5
125
260
180
245
3
140
295
205
280
1+
160
330
225
310
5
65
140
95
130
5
85
175
120
165
5
100
210
145
195
Week 2
Press
Deadlift
Bench
Squat
Week 3
Press
Deadlift
Bench
Squat
Deload Week
Press
Deadlift
Bench
Squat
Squat Asst.
Press/Bench Asst.
Box Squat
Front Squat
SSB Squat
Log Press
Log Bench Press
CG Bench Press
Swiss Bar Bench
Swiss Bar Press
Incline Press
2-Board Press
Floor Press
Week 1
Close-Grip Bench
Front Squat
Incline Press
Good Morning
10
100
140
100
100
10
120
170
120
120
10
140
200
140
140
8
120
170
120
120
8
140
200
140
140
6
160
225
160
160
5
130
185
130
130
5
150
215
150
150
5
170
240
170
170
5
80
115
80
80
5
100
140
100
100
5
120
170
120
120
Week 2
Close-Grip Bench
Front Squat
Incline Press
Good Morning
Week 3
Close-Grip Bench
Front Squat
Incline Press
Good Morning
Deload Week
Close-Grip Bench
Front Squat
Incline Press
Good Morning
1RM Calculator
Weight
Reps
140
1RM
3
148
154