Maxes:

Squat
400

Bench
300

Dead
500

Sets
1
2
3
1
2
3
3
3

Reps
5
4
3
5
4
3
10
5

Percentage
50%
60%
70%
50%
60%
70%

Weight
150
180
210
200
240
280

Sets
1
2
3
3
3
3

Reps
5
4
3
4
8
5

Percentage
50%
60%
70%

Weight
250
300
350

Sets
1
2
3
3
1
2
3
3
3

Reps
5
4
3
10
5
4
3
8
5

Percentage
50%
60%
70%

Weight
150
180
210

50%
60%
70%

200
240
280

Condition Week
Day, date, time:
Bench

Squat

Flat DB flies
Good Mornings
Day, date, time:
Deadlift

Incline Bench
Dips
Lunges

Day, date, time:

Flat DB flies
Squat

Dips
Good Mornings

Week 1
Day, date, time:
Bench

Squat

Bench

Flat DB Flies
Good Mornings

Sets
1
1
1
4
1
1
4
1
2
4
5
5

Reps
4
3
3
3
5
5
5
4
4
4
10
5

Percentage
55%
60%
70%
75%
50%
60%
70%
55%
65%
70%

Weight
165
180
210
225
200
240
280
165
195
210

Sets
1
2
2
3
1
1
4
5
1
2
2
3
5

Reps
3
5
3
3
5
5
4
8
3
4
3
3
5

Percentage
50%
60%
70%
75%
55%
65%
70%

Weight
250
300
350
375
165
195
210

50%
60%
70%
80%

250
300
350
400

Sets
1
1
1
1
2

Reps
5
4
4
3
2

Percentage
50%
60%
70%
75%
80%

Weight
150
180
210
225
240

Day, date, time:

Bench

Dips
Dead from Knees

Lunges

Day, date, time:

Flat DB Flies
Squat

Dips
Good Mornings

2
2
1
1
1
5
1
2
2
4
5
5

1
2
3
5
5
10
5
3
3
3
8
5

85%
80%
75%
65%
55%

255
240
225
195
165

50%
60%
70%
75%

200
240
280
300

Sets
1
1
2
4
1
1
1
4
5
5
1
1
3
5

Reps
4
4
3
2
3
3
3
2
10
8
3
3
3
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

55%
65%
75%

220
260
300

Sets
1
1
3
1
1
3

Reps
4
4
4
4
5
4

Percentage
54%
60%
70%
55%
65%
75%

Weight
270
300
350
165
195
225

1
1
2
4
5

4
4
3
3
5

50%
60%
70%
75%

250
300
350
375

Week 2
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings
Day, date, time:
Dead to Knees

Bench

Flat DB Flies
Deadlift

Lunges

Day, date, time:

Bench

Flat DB Flies
Dips
Squat

Good Mornings

Sets
1
1
1
5
1
1
1
3
1
2
1
1
1
1
1
5
5
1
1
3
5

Reps
4
4
3
3
5
4
4
3
2
1
2
4
5
5
6
10
8
3
3
2
5

Percentage
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
60%
55%

Weight
200
240
280
300
150
180
210
225
240
255
240
225
210
180
165

55%
65%
75%

220
260
300

Sets
1
1
3
4
1
1
2
3
5
5
1
1
4
5

Reps
4
4
3
3
3
3
3
3
10
8
4
4
5
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

50%
60%
70%

200
240
280

Sets
1
1
1

Reps
4
3
4

Percentage
50%
60%
70%

Weight
250
300
350

Week 3
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings
Day, date, time:
Dead to Knees

Bench

Flat DB Flies
Dead from Knees

Lunges
Abs

3
1
1
2
2
2
2
2
2
1
1
1
5
1
2
3
5
3

4
4
4
4
3
2
1
2
3
4
6
6
10
4
3
4
5
10

75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
55%

375
150
180
210
225
240
255
240
225
210
195
165

60%
70%
80%

300
350
400

Sets
1
1
2
3
1
1
1
4
1
2
5
5
5

Reps
4
4
3
3
5
5
5
4
5
6
4
10
5

Percentage
50%
60%
70%
80%
50%
60%
70%
75%
55%
65%
70%

Weight
150
180
210
240
200
240
280
300
165
195
210

Sets
1
1
2
1
2
1
1
1
4
5
5

Reps
4
3
3
3
2
3
3
3
3
10
8

Percentage
50%
60%
70%
80%
85%
50%
60%
70%
80%

Weight
200
240
280
320
340
150
180
210
240

Day, date, time:

Squat

Bench

Flat DB Flies
Good Mornings

Week 4
Day, date, time:
Squat

Bench

Flat DB Flies
Dips

Squat

Good Mornings

1
1
1
4
5

4
3
3
2
5

50%
60%
70%
80%

200
240
280
320

Sets
1
1
1
2
3
1
1
2
2
2
1
1
3
5
5

Reps
3
3
3
3
2
3
3
2
3
2
5
5
4
10
5

Percentage
50%
60%
70%
80%
85%
50%
60%
70%
80%
85%
55%
65%
75%

Weight
150
180
210
240
255
250
300
350
400
425
165
195
225

Sets
1
1
2
5
1
1
4
5
5
5

Reps
4
3
3
3
5
5
5
10
8
5

Percentage
50%
60%
70%
80%
50%
60%
70%

Weight
200
240
280
320
150
180
210

Sets
1
1

Reps
5
4

Percentage
50%
60%

Weight
150
180

Day, date, time:

Deadlift

Bench

Flat DB Flies
Lunges

Day, date, time:

Bench

Flat DB Flies
Dips
Good Mornings

Week 5
Day, date, time:
Bench

Squat

Bench

Flat DB Flies
Good Mornings

2
4
1
2
5
1
2
5
5
5

3
3
5
5
5
5
4
4
10
5

70%
75%
50%
60%
70%
55%
65%
70%

210
225
200
240
280
165
195
210

Sets
1
2
2
4
1
1
5
5
1
2
2
4
5

Reps
5
5
4
3
5
5
4
8
5
5
4
3
5

Percentage
50%
60%
70%
75%
55%
65%
70%

Weight
250
300
350
375
165
195
210

50%
60%
70%
80%

250
300
350
400

Sets
1
1
2
2
2
2
2
2
1
1
5
1
2
2
5
5
5

Reps
6
5
4
3
2
1
2
3
5
7
10
5
4
3
3
8
5

Percentage
50%
60%
70%
75%
80%
85%
80%
75%
65%
55%

Weight
150
180
210
225
240
255
240
225
195
165

50%
60%
70%
75%

200
240
280
300

Day, date, time:

Bench

Dips
Dead from Knees

Lunges
Day, date, time:
Bench

Flat DB Flies
Squat

Dips
Good Mornings

Week 6
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings

Sets
1
2
2
5
1
1
2
6
5
5
1
1
4
5

Reps
5
4
3
2
5
4
3
2
10
8
3
3
3
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

55%
65%
75%

220
260
300

Sets
1
2
4
1
1
5
5
1
1
2
5
5

Reps
4
4
4
5
5
4
10
4
4
3
3
5

Percentage
50%
60%
70%
55%
65%
70%

Weight
250
300
350
165
195
210

50%
60%
70%
75%

250
300
350
375

Sets
1
1
2
6
1
1
1
3
2
2
2

Reps
5
4
3
3
6
5
4
3
2
1
2

Percentage
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%

Weight
200
240
280
300
150
180
210
225
240
255
240

Day, date, time:

Bench

Flat DB Flies
Deadlift

Lunges
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings

1
1
1
1
5
5
1
1
4
5

4
5
6
7
10
8
3
3
2
5

75%
70%
60%
50%

225
210
180
150

55%
65%
75%

220
260
300

Sets
1
2
2
5
1
1
2
5
5
5
1
1
5

Reps
5
4
3
3
5
4
3
3
10
8
5
5
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%

Weight
200
240
280
320
150
180
210
240

50%
60%
70%

200
240
280

Sets
1
1
2
4
1
1
2
2
2
2
2
2
1
1
1
5
1
2

Reps
4
4
4
4
6
5
4
3
2
1
2
3
4
6
7
10
5
3

Percentage
50%
60%
70%
75%
50%
60%
70%
75%
80%
85%
80%
75%
70%
65%
55%

Weight
250
300
350
375
150
180
210
225
240
255
240
225
210
195
165

60%
70%

300
350

Week 7
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Day, date, time:

Bench

Flat DB Flies
Dead from Knees

Lunges
Abs

4
5
3

4
5
10

80%

400

Sets
1
1
2
5
1
1
2
5
1
2
6
5
5

Reps
5
4
3
3
5
5
5
4
6
6
4
10
5

Percentage
50%
60%
70%
80%
50%
60%
70%
75%
55%
65%
70%

Weight
150
180
210
240
200
240
280
300
165
195
210

Sets
1
1
2
2
3
1
1
2
5
5
5
1
1
2
4
5

Reps
5
4
3
3
2
5
4
3
3
10
8
5
4
3
2
5

Percentage
50%
60%
70%
80%
85%
50%
60%
70%
80%

Weight
200
240
280
320
340
150
180
210
240

50%
60%
70%
80%

200
240
280
320

Sets
1
1
2
2
3
1

Reps
5
4
3
3
2
4

Percentage
50%
60%
70%
80%
85%
50%

Weight
150
180
210
240
255
250

Day, date, time:

Squat

Bench

Flat DB Flies
Good Mornings

Week 8
Day, date, time:
Squat

Bench

Flat DB Flies
Dips
Squat

Good Mornings
Day, date, time:
Bench

Deadlift

Bench

Flat DB Flies
Lunges

1
2
2
3
1
1
4
5
5

4
3
3
2
5
5
4
10
5

60%
70%
80%
85%
55%
65%
75%

300
350
400
425
165
195
225

Sets
1
1
2
6
1
1
5
5
5
5

Reps
5
4
3
3
5
5
5
10
8
5

Percentage
50%
60%
70%
80%
50%
60%
70%

Weight
200
240
280
320
150
180
210

Sets
1
1
2
3
1
1
2
3

Reps
3
3
3
2
3
3
3
2

Percentage
50%
60%
70%
75%
50%
60%
70%
75%

Weight
200
240
280
300
150
180
210
225

Sets
1
1
2

Reps
3
3
2

Percentage
50%
60%
70%

Weight
200
240
280

Day, date, time:

Bench

Flat DB Flies
Dips
Good Mornings

Week 9
Day, date, time:
Squat

Bench

Day, date, time:

Bench

Deadlift

1
1
1
1
1
2
1
1
1
1
1
2
1
1
1

2
1
1
3
3
2
2
1
1
3
2
2
2
1
1

80%
90%
95%
50%
60%
70%
80%
90%
95%
50%
60%
70%
80%
90%
95%

320
360
380
150
180
210
240
270
285
250
300
350
400
450
475

Sets
1
2
2
4
1
2
6
5
5

Reps
3
3
3
2
3
3
3
10
5

Percentage
50%
60%
70%
75%
55%
65%
75%

Weight
200
240
280
300
165
195
225

Sets
1
2
2
4
1
1
2

Reps
3
3
3
2
3
3
3

Percentage
50%
60%
70%
80%
50%
60%
70%

Weight
200
240
280
320
150
180
210

Day, date, time:

Bench

Flat DB Flies
Good Mornings

Week 10
Day, date, time:
Squat

Bench

Flat DB Flies
Squat

5
5
1
2
4

3
10
3
3
3

80%

240

55%
65%
75%

220
260
300

Sets
1
2
2
3
1
1
2
2
3
5
1
1
2
5

Reps
3
2
2
1
3
3
3
3
2
10
3
3
3
3

Percentage
50%
60%
65%
70%
50%
60%
70%
80%
85%

Weight
250
300
325
350
150
180
210
240
255

50%
60%
70%
80%

250
300
350
400

Sets
1
1
2
5
1
2
2
6
1
1
4
5
5

Reps
3
3
3
3
3
3
3
3
4
4
4
10
5

Percentage
50%
60%
70%
80%
50%
60%
70%
80%
50%
60%
70%

Weight
150
180
210
240
200
240
280
320
150
180
210

Day, date, time:

Bench

Flat DB Flies
Deadlift

Day, date, time:

Squat

Bench

Flat DB Flies
Good Mornings

Week 11

Day, date, time:

Bench

Flat DB Flies

Sets
1
1
2
5
1
1
2
3
3
4

Reps
3
3
3
2
3
3
3
2
1
8

Percentage
50%
60%
70%
80%
50%
60%
70%
80%
85%

Weight
200
240
280
320
150
180
210
240
255

Sets
1
1
2
5
4
1
2
2
5
4

Reps
3
3
3
2
8
3
3
3
2
5

Percentage
50%
60%
70%
80%

Weight
150
180
210
240

50%
60%
70%
75%

250
300
350
375

Sets
1
2
2
3
1
1
2
4

Reps
3
3
2
2
3
3
3
2

Percentage
50%
60%
70%
75%
50%
60%
70%
75%

Weight
200
240
280
300
150
180
210
225

Day, date, time:

Flat DB Flies
Deadlift

Good Mornings

Day, date, time:

Bench

Week 12
Day, date, time:
Bench

Deadlift

Sets
1
2
2
4
1
2
4

Reps
3
3
2
1
3
2
2

Percentage
50%
60%
70%
75%
50%
60%
70%

Weight
150
180
210
225
250
300
350

Sets
1
2
3
1
2
3

Reps
3
3
2
3
3
2

Percentage
50%
60%
70%
50%
60%
70%

Weight
200
240
280
150
180
210

Sets
1
1
2
1
1
1
1

Reps
3
3
2
2
1
1
1

Percentage
50%
60%
70%
80%
90%
95%
102%

Weight
200
240
280
320
360
380
408

1
1
2
1
1
1
1

3
3
2
2
1
1
1

50%
60%
70%
80%
90%
95%
101%

150
180
210
240
270
285
303

Day, date, time:

Bench

Day, date, time:

Opener

Bench

Opener

Deadlift

Opener

1
1
2
1
1
1
1

3
2
2
2
1
1
1

50%
60%
70%
80%
90%
95%
102%

250
300
350
400
450
475
510