12-WEEK MAXIM

6 DAY PROGRAM: W

ENTER MAXES HERE

LB

KG SQUAT 425

BENCH 315

DEADLIFT 505

OHP 135

WEIGHT TYPE LBS

EEK MAXIMUM HYPERTROPHY PROGRAM
PROGRAM: WEEKS 01-12
OGRAM
LBS
KG
 12-WEEK MAX
WEEKS 01-04

WEEK 01

MOVEMENT SETS X REPS %1RM

sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
65%
70%

bn Glute Hip Thrusts 3 x8

Lower Body
Bulgarian Split Squats 3 x 15
Emphasis
Palloff Press 2 x 15

Incline Bench Press 3 x8

SUPER SET
Face Pulls 2 x 15

sq Front Squats 5 x3 75%

D2 Pull Ups(Weighted If Possible) 4 x6
dl

ohp Upper Seated Row 3 x8

Body Back Neutral Grip Pulldown 3 x 12
One Arm Row 3 x 12

EZ Curl(Standing) 3 x8
SUPER SET
Incline DB Curl 3 x 15
 Pause Squat(10 Sec Hold At Bottom) 3 x1 50%
sq

bn
D3 Pause Bench 5 x5 70%
sq Overhead Press 4 x8
Upper Low Incline DB Press 3 x 15
Body Push
Low Incline Cable Fly 3 x 12

Lateral Raises 3 x 15

Flat Dumbbell Tricep Extension 3 x 12

sq

dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
70%
60%

sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1

bn

bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8

sq One Arm Cable Pulldown 3 x 12

Upper
Face Pulls 3 x 15
Body Back
Alternating Dumbbell Curl 3 x 12
Hammer Curl 2 x 15

Tempo Squat(3 Down, 3 Up) 3 x5 55%

sq
D6
ohp
D6 Overhead Press 5 x5 70%

bn Close Grip Bench Press 4 x6 55%

Upper
Dips(Weighted) 3 x8
Body Push
Push Ups 4 x 20

Overhead Tricep Rope Extension 3 x 15

SUPER SET
Lateral Raises 3 x 15
Leg Press
Front Squat
Safety Bar Squat
EEK MAXIMUM HYPERTROPHY
S 01-04

WEEK 02

RPE LOAD SETS X

275
355
sq

dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 3x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x

@7 Incline Bench Press 3x

SUPER SET
@7 Face Pulls 2x

320 sq Front Squats 5x

@7
D2 Pull Ups(Weighted If Possible) 4x
dl

@7 ohp Upper Seated Row 3x

@7
Body Back Neutral Grip Pulldown 3x
@7 One Arm Row 3x

@7 EZ Curl(Standing) 3x
SUPER SET
@7 Incline DB Curl 3x
 215 Pause Squat(10 Sec Hold At Bot 3x
220
sq

bn
D3 Pause Bench 5x
@7 sq Overhead Press 4x
Upper
@7 Low Incline DB Press 3x
Body Push
@7 Low Incline Cable Fly 3x

@7 Lateral Raises 3x

@7 Flat Dumbbell Tricep Extension 3x

300
305
sq

dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 2x
Plank(1 Minute) 3x

@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 3x
@7 Hammer Curl 2x

235 Tempo Squat(3 Down, 3 Up) 3x

sq
D6
 95 ohp
D6 Overhead Press 5x

175 bn Close Grip Bench Press 4x

Upper
@7 Dips(Weighted) 3x
Body Push
@7 Push Ups 4x
Overhead Tricep Rope
@7 Extension 3x
SUPER SET
@7 Lateral Raises 3x
 WEEK 03

REPS %1RM RPE LOAD

5
5
67.5%
72.5%
285
365
sq

dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats

15 @7 Emphasis Palloff Press

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 77.5% 330 sq Front Squats

6 @7
D2 Pull Ups(Weighted If Possible)
dl

8 @7 ohp Upper Seated Row

12 @7
Body Back Neutral Grip Pulldown
12 @7 One Arm Row

8 @7 EZ Curl(Standing)
SUPER SET
15 @7 Incline DB Curl
1 52.5% 225 Pause Squat(10 Sec Hold At Bot
5 72.5% 230
sq

bn
D3 Pause Bench
8 @7 sq Overhead Press
Upper
15 @7 Low Incline DB Press
Body Push
12 @7 Low Incline Cable Fly

15 @7 Lateral Raises

12 @7 Flat Dumbbell Tricep Extension

5
8
72.5%
62.5%
310
315
sq

dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)

10
8
@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 57.5% 245 Tempo Squat(3 Down, 3 Up)

sq
D6
5 72.5% 100 ohp
D6 Overhead Press

6 57.5% 180 bn Close Grip Bench Press

Upper
8 @7 Dips(Weighted)
Body Push
20 @7 Push Ups
Overhead Tricep Rope
15 @7 Extension
SUPER SET
15 @7 Lateral Raises
 WEEK 04

SETS X REPS %1RM RPE LOAD

3 x5
5 x5
70.0%
75.0%
300
380
sq

dl
D1
3 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
3 x8 @7
SUPER SET
2 x 15 @7

5 x3 80.0% 340 sq

4 x6 @7
D2
dl

3 x8 @7 ohp Upper
3 x 12 @7
Body Back
3 x 12 @7

3 x8 @7
SUPER SET
3 x 15 @7
3 x1 55.0% 235
5 x5 75.0% 235
sq

bn
D3
4 x8 @7 sq
Upper
3 x 15 @7
Body Push
3 x 12 @7

3 x 15 @7

3 x 12 @7

5 x5
4 x8
75.0%
65.0%
320
330
sq

dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
2 x 15 @7 Dominant
3 x1

6 x 10
3 x8
@7
@7
bn

bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
3 x 12 @7
2 x 15 @7

3 x5 60.0% 255 sq
D6
5 x5 75.0% 100 ohp
D6
4 x6 60.0% 190 bn
Upper
3 x8 @7
Body Push
4 x 20 @7

3 x 15 @7
SUPER SET
3 x 15 @7
 DEADLIFT

WEIGHT

SETS X REPS %1RM RPE LOAD

Pause Squats 3 x5 72.5% 310

Deadlifts 5 x5 77.5% 390
Glute Hip Thrusts 3 x8 @7
Bulgarian Split Squats 3 x 15 @7

Palloff Press 2 x 15 @7

Incline Bench Press 3 x8 @7

Face Pulls 2 x 15 @7

Front Squats 5 x3 82.5% 350

Pull Ups(Weighted If Possible) 4 x6 @7

Seated Row 3 x8 @7

Neutral Grip Pulldown 3 x 12 @7

One Arm Row 3 x 12 @7

EZ Curl(Standing) 3 x8 @7
Incline DB Curl 3 x 15 @7
Pause Squat(10 Sec Hold At Bot 3 x1 57.5% 245
Pause Bench 5 x5 77.5% 245
Overhead Press 4 x8 @7

Low Incline DB Press 3 x 15 @7

Low Incline Cable Fly 3 x 12 @7

Lateral Raises 3 x 15 @7

Flat Dumbbell Tricep Extension 3 x 12 @7

Squats 5 x5 77.5% 330

Deficit Deadlifts 4 x8 67.5% 340
Leg Press 3 x 12 @7
Hip Thrusts 3 x 12 @7
Bulgarian Split Squats 2 x 15 @7
Plank(1 Minute) 3 x1

Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 3 x 12 @7
Hammer Curl 2 x 15 @7

Tempo Squat(3 Down, 3 Up) 3 x5 62.5% 265

Overhead Press 5 x5 77.5% 105

Close Grip Bench Press 4 x6 62.5% 195

Dips(Weighted) 3 x8 @7

Push Ups 4 x 20 @7
Overhead Tricep Rope
Extension 3 x 15 @7

Lateral Raises 3 x 15 @7
 12-WEEK MAX
WEEKS 05-08

WEEK 05

MOVEMENT SETS X REPS %1RM

sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
75%
80%

bn Glute Hip Thrusts 3 x8

Lower Body
Bulgarian Split Squats 3 x 15
Emphasis
Palloff Press 2 x 15

Incline Bench Press 3 x8

SUPER SET
Face Pulls 2 x 15

sq Front Squats 5 x3 85%

D2 Pull Ups(Weighted If Possible) 4 x6
dl

ohp Upper Seated Row 3 x8

Body Back Neutral Grip Pulldown 3 x 12
One Arm Row 3 x 12

EZ Curl(Standing) 3 x8
SUPER SET
Incline DB Curl 3 x 15
 Pause Squat(10 Sec Hold At Bottom) 3 x1 60%
sq

bn
D3 Pause Bench 5 x5 80%
sq Overhead Press 4 x8
Upper Low Incline DB Press 3 x 15
Body Push
Low Incline Cable Fly 3 x 12

Lateral Raises 3 x 15

Flat Dumbbell Tricep Extension 3 x 12

sq

dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
80%
70%

sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1

bn

bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8

sq One Arm Cable Pulldown 3 x 12

Upper
Face Pulls 3 x 15
Body Back
Alternating Dumbbell Curl 3 x 12
Hammer Curl 2 x 15

Tempo Squat(3 Down, 3 Up) 3 x5 65%

sq
D6
ohp
D6 Overhead Press 5 x5 80%

bn Close Grip Bench Press 4 x6 65%

Upper
Dips(Weighted) 3 x8
Body Push
Push Ups 4 x 20

Overhead Tricep Rope Extension 3 x 15

SUPER SET
Lateral Raises 3 x 15
Leg Press
Front Squat
Safety Bar Squat
EEK MAXIMUM HYPERTROPHY
S 05-08

WEEK 06

RPE LOAD SETS X

320
405
sq

dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 3x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x

@7 Incline Bench Press 3x

SUPER SET
@7 Face Pulls 2x

360 sq Front Squats 5x

@7
D2 Pull Ups(Weighted If Possible) 4x
dl

@7 ohp Upper Seated Row 3x

@7
Body Back Neutral Grip Pulldown 3x
@7 One Arm Row 3x

@7 EZ Curl(Standing) 3x
SUPER SET
@7 Incline DB Curl 3x
 255 Pause Squat(10 Sec Hold At Bot 3x
250
sq

bn
D3 Pause Bench 5x
@7 sq Overhead Press 4x
Upper
@7 Low Incline DB Press 3x
Body Push
@7 Low Incline Cable Fly 3x

@7 Lateral Raises 3x

@7 Flat Dumbbell Tricep Extension 3x

340
355
sq

dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 2x
Plank(1 Minute) 3x

@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 3x
@7 Hammer Curl 2x

275 Tempo Squat(3 Down, 3 Up) 3x

sq
D6
 110 ohp
D6 Overhead Press 5x

205 bn Close Grip Bench Press 4x

Upper
@7 Dips(Weighted) 3x
Body Push
@7 Push Ups 4x
Overhead Tricep Rope
@7 Extension 3x
SUPER SET
@7 Lateral Raises 3x
 WEEK 07

REPS %1RM RPE LOAD

5
5
67.5%
72.5%
285
365
sq

dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats

15 @7 Emphasis Palloff Press

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 77.5% 330 sq Front Squats

6 @7
D2 Pull Ups(Weighted If Possible)
dl

8 @7 ohp Upper Seated Row

12 @7
Body Back Neutral Grip Pulldown
12 @7 One Arm Row

8 @7 EZ Curl(Standing)
SUPER SET
15 @7 Incline DB Curl
1 52.5% 225 Pause Squat(10 Sec Hold At Bot
5 72.5% 230
sq

bn
D3 Pause Bench
8 @7 sq Overhead Press
Upper
15 @7 Low Incline DB Press
Body Push
12 @7 Low Incline Cable Fly

15 @7 Lateral Raises

12 @7 Flat Dumbbell Tricep Extension

5
8
72.5%
62.5%
310
315
sq

dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)

10
8
@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 57.5% 245 Tempo Squat(3 Down, 3 Up)

sq
D6
5 72.5% 100 ohp
D6 Overhead Press

6 57.5% 180 bn Close Grip Bench Press

Upper
8 @7 Dips(Weighted)
Body Push
20 @7 Push Ups
Overhead Tricep Rope
15 @7 Extension
SUPER SET
15 @7 Lateral Raises
 WEEK 08

SETS X REPS %1RM RPE LOAD

3 x5
5 x5
70.0%
75.0%
300
380
sq

dl
D1
4 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
4 x8 @7
SUPER SET
2 x 15 @7

5 x3 80.0% 340 sq

5 x6 @7
D2
dl

3 x8 @7 ohp Upper
3 x 12 @7
Body Back
3 x 12 @7

3 x8 @7
SUPER SET
3 x 15 @7
3 x1 55.0% 235
5 x5 75.0% 235
sq

bn
D3
4 x8 @7 sq
Upper
4 x 15 @7
Body Push
3 x 12 @7

3 x 15 @7

3 x 12 @7

5 x5
4 x8
75.0%
65.0%
320
330
sq

dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
3 x 15 @7 Dominant
3 x1

6 x 10
3 x8
@7
@7
bn

bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
4 x 12 @7
3 x 15 @7

3 x5 60.0% 255 sq
D6
5 x5 75.0% 100 ohp
D6
4 x6 60.0% 190 bn
Upper
3 x8 @7
Body Push
4 x 20 @7

4 x 15 @7
SUPER SET
4 x 15 @7
 DEADLIFT

WEIGHT

SETS X REPS %1RM RPE LOAD

Pause Squats 3 x5 72.5% 310

Deadlifts 5 x5 77.5% 390
Glute Hip Thrusts 5 x8 @7
Bulgarian Split Squats 3 x 15 @7

Palloff Press 2 x 15 @7

Incline Bench Press 5 x8 @7

Face Pulls 2 x 15 @7

Front Squats 5 x3 82.5% 350

Pull Ups(Weighted If Possible) 6 x6 @7

Seated Row 3 x8 @7

Neutral Grip Pulldown 3 x 12 @7

One Arm Row 3 x 12 @7

EZ Curl(Standing) 3 x8 @7
Incline DB Curl 3 x 15 @7
Pause Squat(10 Sec Hold At Bot 3 x1 57.5% 245
Pause Bench 5 x5 77.5% 245
Overhead Press 4 x8 @7

Low Incline DB Press 5 x 15 @7

Low Incline Cable Fly 3 x 12 @7

Lateral Raises 3 x 15 @7

Flat Dumbbell Tricep Extension 3 x 12 @7

Squats 5 x5 77.5% 330

Deficit Deadlifts 4 x8 67.5% 340
Leg Press 3 x 12 @7
Hip Thrusts 3 x 12 @7
Bulgarian Split Squats 4 x 15 @7
Plank(1 Minute) 3 x1

Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 5 x 12 @7
Hammer Curl 4 x 15 @7

Tempo Squat(3 Down, 3 Up) 3 x5 57.5% 245

Overhead Press 5 x5 72.5% 100

Close Grip Bench Press 4 x6 57.5% 180

Dips(Weighted) 3 x8 @7

Push Ups 4 x 20 @7
Overhead Tricep Rope
Extension 5 x 15 @7

Lateral Raises 5 x 15 @7
 12-WEEK MAX
WEEKS 09-12

WEEK 09

MOVEMENT SETS X REPS %1RM

sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
75%
80%

bn Glute Hip Thrusts 6 x8

Lower Body
Bulgarian Split Squats 3 x 15
Emphasis
Palloff Press 2 x 15

Incline Bench Press 6 x8

SUPER SET
Face Pulls 2 x 15

sq Front Squats 5 x3 85%

D2 Pull Ups(Weighted If Possible) 7 x6
dl

ohp Upper Seated Row 3 x8

Body Back Neutral Grip Pulldown 3 x 12
One Arm Row 3 x 12

EZ Curl(Standing) 3 x8
SUPER SET
Incline DB Curl 3 x 15
 Pause Squat(10 Sec Hold At Bottom) 3 x1 60%
sq

bn
D3 Pause Bench 5 x5 80%
sq Overhead Press 4 x8
Upper Low Incline DB Press 6 x 15
Body Push
Low Incline Cable Fly 3 x 12

Lateral Raises 3 x 15

Flat Dumbbell Tricep Extension 3 x 12

sq

dl
D4 Squats
Deficit Deadlifts
5 x5
4 x8
80%
70%

sq Leg Press 3 x 12
Lower Body
Hip Thrusts 3 x 12
Dominant
Bulgarian Split Squats 5 x 15
Plank(1 Minute) 3 x1

bn

bn
D5 Pull Ups
Bent Over Row
6 x 10
3 x8

sq One Arm Cable Pulldown 3 x 12

Upper
Face Pulls 3 x 15
Body Back
Alternating Dumbbell Curl 6 x 12
Hammer Curl 5 x 15

Tempo Squat(3 Down, 3 Up) 3 x5 65%

sq
D6
ohp
D6 Overhead Press 5 x5 80%

bn Close Grip Bench Press 4 x6 65%

Upper
Dips(Weighted) 3 x8
Body Push
Push Ups 4 x 20

Overhead Tricep Rope Extension 6 x 15

SUPER SET
Lateral Raises 6 x 15
Leg Press
Front Squat
Safety Bar Squat
EEK MAXIMUM HYPERTROPHY
S 09-12

WEEK 10

RPE LOAD SETS X

320
405
sq

dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 7x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x

@7 Incline Bench Press 7x

SUPER SET
@7 Face Pulls 2x

360 sq Front Squats 5x

@7
D2 Pull Ups(Weighted If Possible) 8x
dl

@7 ohp Upper Seated Row 3x

@7
Body Back Neutral Grip Pulldown 3x
@7 One Arm Row 3x

@7 EZ Curl(Standing) 3x
SUPER SET
@7 Incline DB Curl 3x
 255 Pause Squat(10 Sec Hold At Bot 3x
250
sq

bn
D3 Pause Bench 5x
@7 sq Overhead Press 4x
Upper
@7 Low Incline DB Press 7x
Body Push
@7 Low Incline Cable Fly 3x

@7 Lateral Raises 3x

@7 Flat Dumbbell Tricep Extension 3x

340
355
sq

dl
D4 Squats
Deficit Deadlifts
5x
4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 6x
Plank(1 Minute) 3x

@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
6x
3x
@7 sq One Arm Cable Pulldown 3x
Upper
@7 Face Pulls 3x
Body Back
@7 Alternating Dumbbell Curl 7x
@7 Hammer Curl 6x

275 Tempo Squat(3 Down, 3 Up) 3x

sq
D6
 110 ohp
D6 Overhead Press 5x

205 bn Close Grip Bench Press 4x

Upper
@7 Dips(Weighted) 3x
Body Push
@7 Push Ups 4x
Overhead Tricep Rope
@7 Extension 7x
SUPER SET
@7 Lateral Raises 7x
 WEEK 11 RELOAD

REPS %1RM RPE LOAD

5
5
77.5%
82.5%
330
415
sq

dl
D1 Pause Squats
Deadlifts
8 @7 bn Lower Glute Hip Thrusts
15 @7 Body Bulgarian Split Squats

15 @7 Emphasis Palloff Press

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 87.5% 370 sq Front Squats

6 @7
D2 Pull Ups(Weighted If Possible)
dl

8 @7 ohp Upper Seated Row

12 @7
Body Back Neutral Grip Pulldown
12 @7 One Arm Row

8 @7 EZ Curl(Standing)
SUPER SET
15 @7 Incline DB Curl
1 62.5% 265 Pause Squat(10 Sec Hold At Bot
5 82.5% 260
sq

bn
D3 Pause Bench
8 @7 sq Overhead Press
Upper
15 @7 Low Incline DB Press
Body Push
12 @7 Low Incline Cable Fly

15 @7 Lateral Raises

12 @7 Flat Dumbbell Tricep Extension

5
8
82.5%
72.5%
350
365
sq

dl
D4 Squats
Deficit Deadlifts
12 @7 sq Lower Leg Press
12 @7 Body Hip Thrusts
15 @7 Dominant Bulgarian Split Squats
1 Plank(1 Minute)

10
8
@7
@7
bn

bn
D5 Pull Ups
Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper
15 @7 Face Pulls
Body Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 67.5% 285 Tempo Squat(3 Down, 3 Up)

sq
D6
5 82.5% 110 ohp
D6 Overhead Press

6 67.5% 215 bn Close Grip Bench Press

Upper
8 @7 Dips(Weighted)
Body Push
20 @7 Push Ups
Overhead Tricep Rope
15 @7 Extension
SUPER SET
15 @7 Lateral Raises
 WEEK 12 RELOAD

SETS X REPS %1RM RPE LOAD

3 x5
5 x5
60.0%
65.0%
255
330
sq

dl
D1
2 x8 @7 bn Lower
3 x 15 @7 Body
2 x 15 @7 Emphasis
2 x8 @7
SUPER SET
2 x 15 @7

5 x3 70.0% 300 sq

3 x6 @7
D2
dl

3 x8 @7 ohp Upper
3 x 12 @7
Body Back
3 x 12 @7

3 x8 @7
SUPER SET
3 x 15 @7
3 x1 45.0% 190
5 x5 65.0% 205
sq

bn
D3
4 x8 @7 sq
Upper
2 x 15 @7
Body Push
3 x 12 @7

3 x 15 @7

3 x 12 @7

5 x5
4 x8
65.0%
55.0%
275
280
sq

dl
D4
3 x 12 @7 sq Lower
3 x 12 @7 Body
1 x 15 @7 Dominant
3 x1

6 x 10
3 x8
@7
@7
bn

bn
D5
3 x 12 @7 sq
Upper
3 x 15 @7
Body Back
2 x 12 @7
1 x 15 @7

3 x5 50.0% 215 sq
D6
5 x5 65.0% 90 ohp
D6
4 x6 50.0% 160 bn
Upper
3 x8 @7
Body Push
4 x 20 @7

2 x 15 @7
SUPER SET
2 x 15 @7
 DEADLIFT

WEIGHT

K 12 RELOAD

SETS X REPS %1RM RPE LOAD

Pause Squats 3 x5 57.5% 245

Deadlifts 5 x5 62.5% 315
Glute Hip Thrusts 2 x8 @7
Bulgarian Split Squats 3 x 15 @7

Palloff Press 2 x 15 @7

Incline Bench Press 2 x8 @7

Face Pulls 2 x 15 @7

Front Squats 5 x3 67.5% 285

Pull Ups(Weighted If Possible) 3 x6 @7

Seated Row 3 x8 @7

Neutral Grip Pulldown 3 x 12 @7

One Arm Row 3 x 12 @7

EZ Curl(Standing) 3 x8 @7
Incline DB Curl 3 x 15 @7
Pause Squat(10 Sec Hold At Bot 3 x1 42.5% 180
Pause Bench 5 x5 62.5% 195
Overhead Press 4 x8 @7

Low Incline DB Press 2 x 15 @7

Low Incline Cable Fly 3 x 12 @7

Lateral Raises 3 x 15 @7

Flat Dumbbell Tricep Extension 3 x 12 @7

Squats 5 x5 62.5% 265

Deficit Deadlifts 4 x8 52.5% 265
Leg Press 3 x 12 @7
Hip Thrusts 3 x 12 @7
Bulgarian Split Squats 1 x 15 @7
Plank(1 Minute) 3 x1

Pull Ups 6 x 10 @7
Bent Over Row 3 x8 @7
One Arm Cable Pulldown 3 x 12 @7
Face Pulls 3 x 15 @7
Alternating Dumbbell Curl 2 x 12 @7
Hammer Curl 1 x 15 @7

Tempo Squat(3 Down, 3 Up) 3 x5 47.5% 200

Overhead Press 5 x5 62.5% 85

Close Grip Bench Press 4 x6 47.5% 150

Dips(Weighted) 3 x8 @7

Push Ups 4 x 20 @7
Overhead Tricep Rope
Extension 2 x 15 @7

Lateral Raises 2 x 15 @7