Think Strong: Offseason

Week 1
Bodyweight:

Customize your program using this control panel! Enter

your squat, bench press, and deadlift numbers below to
find your training weights. If you don't know your You can keep any general notes about this week here.
1RM, you can find it using the calculator on the Tools
tab.

Day 1
Exercise Set Reps
120 Ramp-Up 1 3
Squat Pounds Ramp-Up 2 2
Work Set 1 5
Work Set 2 5
Squat
Work Set 3 5
Work Set 4 5
90
Bench Press Pounds
Ramp-Up 1 3
Ramp-Up 2 2
Work Set 1 5
Work Set 2 5
160 Bench Press
Work Set 3 5
Deadlift Pounds Work Set 4 5

Accessories Reverse Hyperextension, Abs

Overhead Press 60
Overhead Press 60 Pounds Day 2
Exercise Set Reps
Ramp-Up 1 3
Ramp-Up 2 2
Work Set 1 5
Work Set 2 5
Deadlift
Work Set 3 5
Work Set 4 5

Ramp-Up 1 3
Ramp-Up 2 2
Work Set 1 5
Work Set 2 5
Overhead Press
Work Set 3 5
Work Set 4 5

Accessories Chin/Pull-up, Glute-Ham Raise

Day 3
Exercise Set Reps
Work Set 1 5
Work Set 2 5
Squat
Work Set 3 5

Work Set 1 5
Work Set 2 5
Bench Press
Work Set 3 5

Accessories
Barbell Row
Accessories
Barbell Row
 Block 1
eek 1 Week 2 Week 3
Bodyweight: Bodyweight:

notes about this week here. You can keep any general notes about this week here. You can keep any general notes ab

ay 1 Day 1 Day 1
Load RIT Exercise Set Reps Load RIT Exercise Set
70 Ramp-Up 1 2 80 Ramp-Up 1
80 Ramp-Up 2 1 90 Ramp-Up 2
90 Work Set 1 2 100 Work Set 1
90 Work Set 2 2 100 Work Set 2
Squat Squat
90 Work Set 3 2 100 Work Set 3
90 Work Set 4 2 100 Work Set 4
Work Set 5 2 100
Work Set 6 2 100
50 Ramp-Up 1 2 60 Ramp-Up 1
60 Ramp-Up 2 1 70 Ramp-Up 2
65 Work Set 1 2 75 Work Set 1
65 Work Set 2 2 75 Work Set 2
Bench Press Bench Press
65 Work Set 3 2 75 Work Set 3
65 Work Set 4 2 75 Work Set 4
Work Set 5 2 75
Work Set 6 2 75
erse Hyperextension, Abs Accessories Reverse Hyperextension, Abs Accessories Reverse Hyp
ay 2 Day 2 Day 2
Load RIT Exercise Set Reps Load RIT Exercise Set
95 Ramp-Up 1 2 110 Ramp-Up 1
110 Ramp-Up 2 1 120 Ramp-Up 2
120 Work Set 1 2 135 Work Set 1
120 Work Set 2 2 135 Work Set 2
Deadlift Deadlift
120 Work Set 3 2 135 Work Set 3
120 Work Set 4 2 135 Work Set 4
Work Set 5 2 135
Work Set 6 2 135
35 Ramp-Up 1 2 40 Ramp-Up 1
40 Ramp-Up 2 1 45 Ramp-Up 2
45 Work Set 1 2 50 Work Set 1
45 Work Set 2 2 50 Work Set 2
Overhead Press Overhead Press
45 Work Set 3 2 50 Work Set 3
45 Work Set 4 2 50 Work Set 4
Work Set 5 2 50
Work Set 6 2 50
/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up,

ay 3 Day 3 Day 3
Load RIT Exercise Set Reps Load RIT Exercise Set
70 Work Set 1 4 80 Work Set 1
70 Work Set 2 4 80 Work Set 2
Squat Leg Press
70 Work Set 3 4 80 Work Set 3
Work Set 4 4 80
50 Work Set 1 4 60 Work Set 1
50 Work Set 2 4 60 Work Set 2
Bench Press Barbell Row
50 Work Set 3 4 60 Work Set 3
Work Set 4 4 60
Accessories Accessories
Barbell Row Barbell Row Barb
 Week 3 Week 4
Bodyweight:

ep any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Reps Load RIT Exercise Set Reps Load RIT
2 80 Ramp-Up 1 3 70
1 90 Ramp-Up 2 2 80
3 100 Work Set 1 5 90
3 100 Work Set 2 5 90
Squat
3 100 Work Set 3 5 90
3 100

2 60 Ramp-Up 1 3 55
1 70 Ramp-Up 2 2 65
3 75 Work Set 1 5 70
3 75 Work Set 2 5 70
Bench Press
3 75 Work Set 3 5 70
3 75

Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

 Day 2 Day 2
Reps Load RIT Exercise Set Reps Load RIT
2 110 Ramp-Up 1 3 100
1 120 Ramp-Up 2 2 115
3 135 Work Set 1 5 125
3 135 Work Set 2 5 125
Deadlift
3 135 Work Set 3 5 125
3 135

2 40 Ramp-Up 1 3 35
1 45 Ramp-Up 2 2 40
3 50 Work Set 1 5 45
3 50 Work Set 2 5 45
Overhead Press
3 50 Work Set 3 5 45
3 50

Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise

Day 3 Day 3
Reps Load RIT Exercise Set Reps Load RIT
10 Any Work Set 1 5 70
10 Any Work Set 2 5 70
Squat
10 Any Work Set 3 5 70

10 Any Work Set 1 5 55

10 Any Work Set 2 5 55
Bench Press
10 Any Work Set 3 5 55

Accessories
Barbell Row Barbell Row
 Block 2
Week 5 Week 6
Bodyweight: Bodyweight:

You can keep any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Exercise Set Reps Load RIT Exercise Set Reps Load
Ramp-Up 1 2 85 Ramp-Up 1 2 85
Ramp-Up 2 1 95 Ramp-Up 2 1 95
Work Set 1 2 105 Work Set 1 3 105
Work Set 2 2 105 Work Set 2 3 105
Squat Squat
Work Set 3 2 105 Work Set 3 3 105
Work Set 4 2 105
Work Set 5 2 105

Ramp-Up 1 2 65 Ramp-Up 1 2 65
Ramp-Up 2 1 70 Ramp-Up 2 1 70
Work Set 1 2 80 Work Set 1 3 80
Work Set 2 2 80 Work Set 2 3 80
Bench Press Bench Press
Work Set 3 2 80 Work Set 3 3 80
Work Set 4 2 80
Work Set 5 2 80

Accessories Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

 Day 2 Day 2
Exercise Set Reps Load RIT Exercise Set Reps Load
Ramp-Up 1 2 110 Ramp-Up 1 2 110
Ramp-Up 2 1 125 Ramp-Up 2 1 125
Work Set 1 2 140 Work Set 1 3 140
Work Set 2 2 140 Work Set 2 3 140
Deadlift Deadlift
Work Set 3 2 140 Work Set 3 3 140
Work Set 4 2 140
Work Set 5 2 140

Ramp-Up 1 2 40 Ramp-Up 1 2 40
Ramp-Up 2 1 45 Ramp-Up 2 1 45
Work Set 1 2 50 Work Set 1 3 50
Work Set 2 2 50 Work Set 2 3 50
Overhead Press Overhead Press
Work Set 3 2 50 Work Set 3 3 50
Work Set 4 2 50
Work Set 5 2 50

Accessories Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise

Day 3 Day 3
Exercise Set Reps Load RIT Exercise Set Reps Load
Work Set 1 4 80 Work Set 1 10
Work Set 2 4 80 Work Set 2 10
Squat Leg Press
Work Set 3 4 80 Work Set 3 10
Work Set 4 4 80
Work Set 1 4 65 Work Set 1 10
Work Set 2 4 65 Work Set 2 10
Bench Press Barbell Row
Work Set 3 4 65 Work Set 3 10
Work Set 4 4 65
Accessories Accessories
Barbell Row Barbell Row
 Block 3
Week 7 Week 8
Bodyweight: Bodyweight:

his week here. You can keep any general notes about this week here. You can keep any general notes about this wee

Day 1 Day 1
RIT Exercise Set Reps Load RIT Exercise Set
Ramp-Up 1 3 75 Ramp-Up 1
Ramp-Up 2 2 85 Ramp-Up 2
Work Set 1 5 95 Work Set 1
Work Set 2 5 95 Work Set 2
Squat Squat
Work Set 3

Ramp-Up 1 3 55 Ramp-Up 1
Ramp-Up 2 2 65 Ramp-Up 2
Work Set 1 5 70 Work Set 1
Work Set 2 5 70 Work Set 2
Bench Press Bench Press
Work Set 3

ension, Abs Accessories Reverse Hyperextension, Abs Accessories Reverse Hyperextension,

 Day 2 Day 2
RIT Exercise Set Reps Load RIT Exercise Set
Ramp-Up 1 3 105 Ramp-Up 1
Ramp-Up 2 2 115 Ramp-Up 2
Work Set 1 5 130 Work Set 1
Work Set 2 5 130 Work Set 2
Deadlift Deadlift
Work Set 3

Ramp-Up 1 3 40 Ramp-Up 1
Ramp-Up 2 2 45 Ramp-Up 2
Work Set 1 5 50 Work Set 1
Work Set 2 5 50 Work Set 2
Overhead Press Overhead Press
Work Set 3

-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham R

Day 3 Day 3
RIT Exercise Set Reps Load RIT Exercise Set
Work Set 1 5 70 Work Set 1
Work Set 2 5 70 Work Set 2
Squat Squat
Work Set 3 5 70 Work Set 3
Work Set 4
Work Set 1 5 55 Work Set 1
Work Set 2 5 55 Work Set 2
Bench Press Bench Press
Work Set 3 5 55 Work Set 3
Work Set 4
Accessories Accessories
ow Barbell Row Barbell Row
 Block 3
Week 8 Week 9
Bodyweight:

ep any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Reps Load RIT Exercise Set Reps Load RIT
2 90 Ramp-Up 1 2 90
1 100 Ramp-Up 2 1 100
2 110 Work Set 1 3 110
2 110 Work Set 2 3 110
Squat
2 110

2 65 Ramp-Up 1 2 65
1 70 Ramp-Up 2 1 70
2 80 Work Set 1 3 80
2 80 Work Set 2 3 80
Bench Press
2 80

Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

 Day 2 Day 2
Reps Load RIT Exercise Set Reps Load RIT
2 115 Ramp-Up 1 2 115
1 130 Ramp-Up 2 1 130
2 145 Work Set 1 3 145
2 145 Work Set 2 3 145
Deadlift
2 145

2 45 Ramp-Up 1 2 45
1 50 Ramp-Up 2 1 50
2 55 Work Set 1 3 55
2 55 Work Set 2 3 55
Overhead Press
2 55

Chin/Pull-up, Glute-Ham Raise Accessories Chin/Pull-up, Glute-Ham Raise

Day 3 Day 3
Reps Load RIT Exercise Set Reps Load RIT
4 80 Work Set 1 10
4 80 Work Set 2 10
Leg Press
4 80 Work Set 3 10
4 80
4 65 Work Set 1 10
4 65 Work Set 2 10
Barbell Row
4 65 Work Set 3 10
4 65
Accessories
Barbell Row Barbell Row
Think Strong: Meet Prep
6 Weeks Out

I strongly recommend that you use the same

numbers here as you used for the offseason You can keep any general notes about this week here.
program. If you haven't run the full offseason
program yet, enter your current 1RMs instead.

Day 1
Exercise Set Reps Load
130 Ramp-Up 1 2 110
Squat Pounds Ramp-Up 2 1 115
Work Set 1 3 120
Work Set 2 3 115
Squat

90
Bench Pounds
Press
Accessories Reverse Hyperextension, Abs

Day 2
Exercise Set Reps Load
160
Deadlift Pounds Ramp-Up 1 2 135
Ramp-Up 2 1 140
Work Set 1 3 145
Work Set 2 3 140
Deadlift
 Deadlift

Accessories
Glute/Ham Raise, Abs

Day 3
Exercise Set Reps Load
Ramp-Up 1 2 70
Ramp-Up 2 1 75
Work Set 1 3 80
Work Set 2 3 80
Bench Press

Accessories Chin/Pull-up, Abs

 Block 1
5 Weeks Out 4 Weeks Out

You can keep any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Exercise Set Reps Load Exercise Set Reps Load
Ramp-Up 1 2 115 Ramp-Up 1 1 120
Ramp-Up 2 1 120 Ramp-Up 2 1 125
Work Set 1 2 125 Work Set 1 1 130
Work Set 2 2 120 Work Set 2 1 125
Squat Squat
Work Set 3 1 120
Work Set 4 1 120

Accessories Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

Day 2 Day 2
Exercise Set Reps Load Exercise Set Reps Load

Ramp-Up 1 2 140 Ramp-Up 1 1 145

Ramp-Up 2 1 145 Ramp-Up 2 1 150
Work Set 1 2 155 Work Set 1 1 160
Work Set 2 2 150 Work Set 2 1 155
Deadlift Deadlift
Work Set 3 1 150
 Deadlift Deadlift

Work Set 4 1 150

Accessories Accessories
Glute/Ham Raise, Abs Glute/Ham Raise, Abs

Day 3 Day 3
Exercise Set Reps Load Exercise Set Reps Load
Ramp-Up 1 2 75 Ramp-Up 1 1 80
Ramp-Up 2 1 80 Ramp-Up 2 1 85
Work Set 1 2 85 Work Set 1 1 90
Work Set 2 2 80 Work Set 2 1 85
Bench Press Bench Press
Work Set 3 1 85
Work Set 4 1 85

Accessories Chin/Pull-up, Abs Accessories Chin/Pull-up, Abs

 Block 2
3 Weeks Out 2 Weeks Out

You can keep any general notes about this week here. You can keep any general notes about this week here.

Day 1 Day 1
Exercise Set Reps Load Exercise Set Reps Load
Ramp-Up 1 2 105 Ramp-Up 1 2 110
Ramp-Up 2 1 110 Ramp-Up 2 1 115
Work Set 1 3 115 Work Set 1 3 120
Work Set 2 3 110
Squat Squat

Accessories Reverse Hyperextension, Abs Accessories Reverse Hyperextension, Abs

Day 2 Day 2
Exercise Set Reps Load Exercise Set Reps Load

Ramp-Up 1 2 130 Ramp-Up 1 2 140

Ramp-Up 2 1 135 Ramp-Up 2 1 145
Work Set 1 3 140 Work Set 1 3 150
Work Set 2 3 135 Work Set 2 3 150
Deadlift Deadlift
Work Set 3 3 130
 Deadlift Deadlift

Work Set 4 3 130

Accessories Glute/Ham Raise, Abs Accessories Glute/Ham Raise, Abs

Day 3 Day 3
Exercise Set Reps Load Exercise Set Reps Load
Ramp-Up 1 2 70 Ramp-Up 1 2 75
Ramp-Up 2 1 75 Ramp-Up 2 1 80
Work Set 1 3 80 Work Set 1 3 85
Work Set 2 3 80 Work Set 2 3 85
Bench Press Bench Press
Work Set 3 3 80
Work Set 4 3 80

Accessories Chin/Pull-up, Abs Accessories Chin/Pull-up, Abs

 1 Week Out

You can keep any general notes about this week here.

Day 1
Exercise Set Reps Load
Ramp-Up 1 2 115
Ramp-Up 2 1 120
Work Set 1 2 125
Squat

Accessories Reverse Hyperextension, Abs

Day 2
Exercise Set Reps Load

Ramp-Up 1 2 140
Ramp-Up 2 1 145
Work Set 1 2 155
Work Set 2 2 155
Deadlift
 Deadlift

Accessories Glute/Ham Raise, Abs

Day 3
Exercise Set Reps Load
Ramp-Up 1 2 80
Ramp-Up 2 1 85
Work Set 1 2 90
Work Set 2 2 90
Bench Press

Accessories Chin/Pull-up, Abs

Think Strong: Extras
1-Rep Max Calculator
Amount Lifted # of Reps
1
2
135 3
4
5

Enter a weight in the "Amount Lifted" box to get the

estimated 1RM for 1-5 reps. Generally, the formula isn't
accurate for higher reps.
x Calculator Attempt Selection Calculator
Estimated 1RM Exercise Goal Weight/Third Attempt
135
135 Squat 150
140
145 Suggested Second Attempt 145
150 Suggested Opener 130
Suggested Last Warmup 120
mount Lifted" box to get the
. Generally, the formula isn't
r higher reps. Bench 100
Suggested Second Attempt 95
Suggested Opener 90
Suggested Last Warmup 85

Deadlift 185
Suggested Second Attempt 175
Suggested Opener 165
Suggested Last Warmup 150

Enter a weight in the "Gaol Weight" box to get your

suggested attempts for each lift.