Maxes

Week 1
Day 1
Squat
65%
60%
55%

RDL if weak off floor, rack pulls if weak at lockout

3x8, all sets 2-3 reps from failure

Week 2
Day 1
Squat
70%
65%
60%

RDL if weak off floor, rack pulls if weak at lockout

3x10, all sets 2-3 reps from failure

Week 3
Day 1
Squat
75%
70%
65%

RDL if weak off floor, rack pulls if weak at lockout

1
 3x12, all sets 2-3 reps from failure

Week 4
Day 1
Squat
80%

RDL if weak off floor, rack pulls if weak at lockout

3x6 with the same weights from last week

Week 5*
Day 1
Squat
70%
65%
60%

RDL if weak off floor, rack pulls if weak at lockout

3x8, all sets 2-3 reps from failure

Week 6
Day 1
Squat
75%
70%
65%

RDL if weak off floor, rack pulls if weak at lockout

3x10, all sets 2-3 reps from failure

Week 7
Day 1
Squat
80%

2
 75%
70%

RDL if weak off floor, rack pulls if weak at lockout

3x12, all sets 2-3 reps from failure

Week 8
Day 1
Squat
85%

RDL if weak off floor, rack pulls if weak at lockout

3x6 with the same weights from last week

Week 9*
Day 1
Squat
75%
70%
65%

RDL if weak off floor, rack pulls if weak at lockout

3x6, all sets 2-3 reps from failure

Week 10
Day 1
Squat
80%
75%
70%

RDL if weak off floor, rack pulls if weak at lockout

3x8, all sets 2-3 reps from failure

Week 11

3
 Day 1
Squat
85%
80%
75%

RDL if weak off floor, rack pulls if weak at lockout

3x6, all sets 1-2 reps from failure

Week 12
Day 1
Squat
90%

RDL if weak off floor, rack pulls if weak at lockout

3x10 at 50% of last week's weight

Week 13*
Day 1
Squat
80%
75%
70%

RDL if weak off floor, rack pulls if weak at lockout

3x6, all sets 1-2 reps from failure

Week 14
Day 1
Squat
85%
80%
75%

RDL if weak off floor, rack pulls if weak at lockout

4
 3x4, all sets 1-2 reps from failure

Week 15
Day 1
Squat
90%
85%
80%

RDL if weak off floor, rack pulls if weak at lockout

3x5 with 60% of last week's weight

Week 16
Day 1
Squat
new 1rm

5
 Update weekly if a beginner, or every 4 weeks if intermediate/advanc
Squat 505
Bench 400
Deadlift 600
OHP 300

Prescribed Reps Weight Reps Completed

x12 328.25
x12 303
x15+ 277.75

x10 353.5
x10 328.25
x12+ 303

x8 378.75
x8 353.5
x10+ 328.25

6
x8+ 404

*maxes - if you got less than 8, keep max the same. If you got 8-9

x10 353.5
x10 328.25
x12+ 303

x8 378.75
x8 353.5
x10+ 328.25

x5 404

7
x5 378.75
x8+ 353.5

x5+ 429.25

*maxes - if you got less than 5, keep max the same. If you got 5-6

x8 378.75
x8 353.5
x10+ 328.25

x5 404
x5 378.75
x8+ 353.5

8
x3 429.25
x4 404
x6+ 378.75

x3+ 454.5

*maxes - if you got less than 3, keep max the same. If you got 3-4

x5 404
x5 378.75
x8+ 353.5

x3 429.25
x4 404
x6+ 378.75

9
Offseason

x2 454.5
x3 429.25
x5+ 404

10
f intermediate/advanced Accessories at your discretion. Refer to No Weak Links

Comments
Day 2
Bench
65%
60%
55%

Push press or DB OHP

3x8, all sets 2-3 reps from failure

Day 2
Bench
70%
65%
60%

Push press or DB OHP

3x10, all sets 2-3 reps from failure

Day 2
Bench
75%
70%
65%

Push press or DB OHP

11
 3x12, all sets 2-3 reps from failure

Day 2
Bench
80%

Push press or DB OHP

3x6 with the same weights from last week

If you got 8-9, increase by 5 pounds. If you got 10-11, increase by 10 po

Day 2
Bench
70%
65%
60%

Push press or DB OHP

3x8, all sets 2-3 reps from failure

Day 2
Bench
75%
70%
65%

Push press or DB OHP

3x10, all sets 2-3 reps from failure

Day 2
Bench
80%

12
 75%
70%

Push press or DB OHP

3x12, all sets 2-3 reps from failure

Day 2
Bench
85%

Push press or DB OHP

3x6 with the same weights from last week

If you got 5-6, increase by 5 pounds. If you got 7-8, increase by 10 poun
Day 2
Bench
75%
70%
65%

Push press or DB OHP

3x6, all sets 2-3 reps from failure

Day 2
Bench
80%
75%
70%

Push press or DB OHP

3x8, all sets 2-3 reps from failure

13
 Day 2
Bench
85%
80%
75%

Push press or DB OHP

3x6, all sets 1-2 reps from failure

Day 2
Bench
90%

Push press or DB OHP

3x10 at 50% of last week's weight

If you got 3-4, increase by 5 pounds. If you got 5-6, increase by 10 poun
Day 2
Bench
80%
75%
70%

Push press or DB OHP

3x6, all sets 1-2 reps from failure

Day 2
Bench
85%
80%
75%

Push press or DB OHP

14
 3x4, all sets 1-2 reps from failure

Day 2
Bench
90%
85%
80%

Push press or DB OHP

3x5 with 60% of last week's weight

Day 2
Bench
new 1rm

15
Refer to No Weak Links

Prescribed Reps Weight Reps Completed

x12 260
x12 240
x15+ 220

x10 280
x10 260
x12+ 240

x8 300
x8 280
x10+ 260

16
 x8+ 320

10-11, increase by 10 pounds. If you got 11+, increase by 15 pounds. Fo

x10 280
x10 260
x12+ 240

x8 300
x8 280
x10+ 260

x5 320

17
 x5 300
x8+ 280

x5+ 340

7-8, increase by 10 pounds. If you got 9+, increase by 15 pounds. For d

x8 300
x8 280
x10+ 260

x5 320
x5 300
x8+ 280

18
 x3 340
x4 320
x6+ 300

x3+ 360

5-6, increase by 10 pounds. If you got 7+, increase by 15 pounds. For d

x5 320
x5 300
x8+ 280

x3 340
x4 320
x6+ 300

19
x2 360
x3 340
x5+ 320

20
Comments
Day 3
Deadlif
Work up to a 12rm
12rm

Front squat or high bar, paused squat

3x8, all sets 2-3 reps from failure

Day 3
Deadlif
Work up to a 10rm
10rm

Front squat or high bar, paused squat

3x10, all sets 2-3 reps from failure

Day 3
Deadlif
Work up to a 5rm
5rm

Front squat or high bar, paused squat

3x12, all sets 2-3 reps from failure

21
 Day 3
Deadlif
10rm weight

Front squat or high bar, paused squat

3x6 with the same weights from last week

rease by 15 pounds. For deadlift, plug your 5rm in a rep max calculator
Day 3
Deadlif
Work up to a 10rm
10rm

Front squat or high bar, paused squat

3x8, all sets 2-3 reps from failure

Day 3
Deadlif
Work up to an 8rm
8rm

Front squat or high bar, paused squat

3x10, all sets 2-3 reps from failure

Day 3
Deadlif
Work up to a 3rm

22
 3rm

Front squat or high bar, paused squat

3x12, all sets 2-3 reps from failure

Day 3
Deadlif
10rm weight

Front squat or high bar, paused squat

3x6 with the same weights from last week

se by 15 pounds. For deadlift, plug your 3rm in to a rep max calculator

Day 3
Deadlif
Work up to an 8rm
8rm

Front squat or high bar, paused squat

3x6, all sets 2-3 reps from failure

Day 3
Deadlif
Work up to a 5rm
5rm

Front squat or high bar, paused squat

3x8, all sets 2-3 reps from failure

23
 Day 3
Deadlif
Work up to a 2rm
2rm

Front squat or high bar, paused squat

3x6, all sets 1-2 reps from failure

Day 3
Deadlif
10rm weight

Front squat or high bar, paused squat

3x10 at 50% of last week's weight

se by 15 pounds. For deadlift, plug your 2rm into a rep max calculator
Day 3
Deadlif
Work up to a 5rm
5rm

Front squat or high bar, paused squat

3x6, all sets 1-2 reps from failure

Day 3
Deadlif
Work up to a 3rm

Front squat or high bar, paused squat

3x4, all sets 1-2 reps from failure

24
 Day 3
Deadlif
Work up to a 1rm

Front squat or high bar, paused squat

3x5 with 60% of last week's weight

Day 3
Deadlif
10rm weight

25
Prescribed Reps Weight Reps Completed

12
3x8

10
3x6

5
3x3

26
 5x3 0

our 5rm in a rep max calculator

10
3x6

8
3x5

27
 2x2

5x3 0

3rm in to a rep max calculator

8
3x5

5
3x3

28
 2
2x1

5x3 0

2rm into a rep max calculator

5
3x3

29
 1

5x3 0

30
Comments
Day 4
OHP
65%
60%
55%

Closegrip bench, dips, or hover bench

3x8, all sets 2-3 reps from failure

Day 4
OHP
70%
65%
60%

Closegrip bench, dips, or hover bench

3x10, all sets 2-3 reps from failure

Day 4
OHP
75%
70%
65%

Closegrip bench, dips, or hover bench

31
 3x12, all sets 2-3 reps from failure

Day 4
OHP
80%

Closegrip bench, dips, or hover bench

3x6 with the same weights from last week

Day 4
OHP
70%
65%
60%

Closegrip bench, dips, or hover bench

3x8, all sets 2-3 reps from failure

Day 4
OHP
75%
70%
65%

Closegrip bench, dips, or hover bench

3x10, all sets 2-3 reps from failure

Day 4
OHP
80%

32
 75%
70%

Closegrip bench, dips, or hover bench

3x12, all sets 2-3 reps from failure

Day 4
OHP
85%

Closegrip bench, dips, or hover bench

3x6 with the same weights from last week

Day 4
OHP
75%
70%
65%

Closegrip bench, dips, or hover bench

3x6, all sets 2-3 reps from failure

Day 4
OHP
80%
75%
70%

Closegrip bench, dips, or hover bench

3x8, all sets 2-3 reps from failure

33
 Day 4
OHP
85%
80%
75%

Closegrip bench, dips, or hover bench

3x6, all sets 1-2 reps from failure

Day 4
OHP
90%

Closegrip bench, dips, or hover bench

3x10 at 50% of last week's weight

Day 4
OHP
80%
75%
70%

Closegrip bench, dips, or hover bench

3x6, all sets 1-2 reps from failure

Day 4
OHP
85%
80%
75%

Closegrip bench, dips, or hover bench

34
 3x4, all sets 1-2 reps from failure

Day 4
OHP
90%
85%
80%

Closegrip bench, dips, or hover bench

3x5 with 60% of last week's weight

Day 4
OHP
new 1rm

35
Prescribed Reps Weight Reps Completed

x12 195
x12 180
x15+ 165

x10 210
x10 195
x12+ 180

x8 225
x8 210
x10+ 195

36
x8+ 240

x10 210
x10 195
x12+ 180

x8 225
x8 210
x10+ 195

x5 240

37
x5 225
x8+ 210

x5+ 255

x8 225
x8 210
x10+ 195

x5 240
x5 225
x8+ 210

38
x3 255
x4 240
x6+ 225

x3+ 270

x5 240
x5 225
x8+ 210

x3 255
x4 240
x6+ 225

39
x2 270
x3 255
x5+ 240

40
Comments

41
42
43
44
 Week 15 Competition
Day 1
Squat
Work up to an opener (87-92% x1
85% x3 429.25

RDL if weak off floor, rack pulls if weak at lockout

3x5 with 60% of last week's weight

Week 16
Day 1
Squat 60% 4x3
Bench 60% 4x3
Deadlif 60% 5x1

45
46
47
48
49
petition
Day 2
Bench
Work up to x1
85% x3 340

Push press or DB OHP

3x5 with 60% of last week's weight

Day 2
303 Squat 60% 2x3 303
240 Bench 60% 2x3 240
360 Deadlif 60% 3x1 360

50
51
52
53
54
Day 3 Day 4
Deadlif OHP
75% 3x2 450 90% x2 270
85% x3 255

Front squat or high bar, paused squat

3x5 with 60% of last week's weight Closegrip bench, dips, or hover bench
3x5 with 60% of last week's weight

Day 3 Day 4
Squat 40% 4x3 202 Competition
Bench 40% 4x3 160
Deadlif 40% 5x1 240

55
56
57
58
59
or hover bench
eek's weight

60