12-WEEK MAXIM

5 DAY PROGRAM: W

ENTER MAXES HERE

LB

KG SQUAT 385

BENCH 245

DEADLIFT 275

OHP 135

WEIGHT TYPE KG
EEK MAXIMUM HYPERTROPHY PROGRAM
PROGRAM: WEEKS 01-12
GRAM
LBS
KG
 12-WEEK MAXIM
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 (% Of Front Squat 1RM) 5 x3 75%

D2
bn Pause Bench 5 x5 70%

ohp Upper Body Pull Ups(Weighted If Possible) 4 x6

Back Overhead Press 3 x8

Seated Row 3 x8

EZ Curl(Standing) 3 x8
 Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
Lateral Raises 3 x 15

Squats 5 x5 70%
sq

dl
D3 Deficit Deadlifts 4 x8 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

Pull Ups 6 x 10
bn

bn
D4 Bent Over Row 3 x8

sq One Arm Cable Pulldown 3 x 12

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

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

sq

ohp
D5 Overhead Press 5 x5 70%

bn Close Grip Bench Press 4 x6 55%

Upper Body
Dips(Weighted) 3 x8
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 REPS

250
193
sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
@7 bn Glute Hip Thrusts 3 x8
Lower Body
@7 Bulgarian Split Squats 3 x 15
Emphasis
@7 Palloff Press 2 x 15

@7 Incline Bench Press 3 x8

SUPER SET
@7 Face Pulls 2 x 15

sq Front Squats (% Of Front Squat 5 x3

D2
173 bn Pause Bench 5 x5

@7 ohp Upper Body Pull Ups(Weighted If Possible) 4 x6

@7
Back Overhead Press 3 x8

@7 Seated Row 3 x8

@7 EZ Curl(Standing) 3 x8
@7 Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
@7 Lateral Raises 3 x 15

270 Squats 5 x5
165
sq

dl
D3 Deficit Deadlifts 4 x8
@7 sq Leg Press 3 x 12
Lower Body
@7 Hip Thrusts 3 x 12
Dominant
@7 Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1

@7 Pull Ups 6 x 10
@7
bn

bn
D4 Bent Over Row 3 x8
@7 sq One Arm Cable Pulldown 3 x 12
Upper Body
@7 Face Pulls 3 x 15
Back
@7 Alternating Dumbbell Curl 3 x 12
@7 Hammer Curl 2 x 15

Tempo Squat(3 Down, 3 Up) 3 x5

sq
D5
213

95 ohp Overhead Press 5 x5

135 bn Close Grip Bench Press 4 x6

Upper Body
@7 Dips(Weighted) 3 x8
Push
@7 Push Ups 4 x 20
Overhead Tricep Rope
@7 Extension 3 x 15
SUPER SET
@7 Lateral Raises 3 x 15
 WEEK 03

%1RM RPE LOAD SETS X

67.5%
72.5%
260
200
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

77.5% sq Front Squats (% Of Front Squat 5x

D2
72.5% 178 bn Pause Bench 5x

@7 ohp Upper Body Pull Ups(Weighted If Possible) 4x

@7
Back Overhead Press 3x

@7 Seated Row 3x

@7 EZ Curl(Standing) 3x
 @7 Flat Dumbbell Tricep Extension 3x
SUPER SET
@7 Lateral Raises 3x

70.0% 270 Squats 5x

62.5% 173
sq

dl
D3 Deficit Deadlifts 4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 2x
Plank(1 Minute) 3x

@7 Pull Ups 6x
@7
bn

bn
D4 Bent Over Row 3x
@7 sq One Arm Cable Pulldown 3x
Upper Body
@7 Face Pulls 3x
Back
@7 Alternating Dumbbell Curl 3x
@7 Hammer Curl 2x

57.5% Tempo Squat(3 Down, 3 Up) 3x

sq
D5
223

72.5% 98 ohp Overhead Press 5x

57.5% 140 bn Close Grip Bench Press 4x

Upper Body
@7 Dips(Weighted) 3x
Push
@7 Push Ups 4x
Overhead Tricep Rope
@7 Extension 3x
SUPER SET
@7 Lateral Raises 3x
 WEEK 04

REPS %1RM RPE LOAD

5
5
70.0%
75.0%
270
208
sq

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

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 80.0% sq Front Squats (% Of Front Squat

D2
5 75.0% 185 bn Pause Bench

6 @7 ohp Upper Body Pull Ups(Weighted If Possible)

8 @7
Back Overhead Press

8 @7 Seated Row

8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
15 @7 Lateral Raises

5 70.0% 270 sq Squats

8 65.0% 180 dl Deficit Deadlifts
12 @7 sq Leg Press
Lower Body
12 @7 Hip Thrusts
Dominant
15 @7 Bulgarian Split Squats
1 Plank(1 Minute)

10 @7 Pull Ups
8 @7
bn

bn
D4 Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper Body
15 @7 Face Pulls
Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 60.0% 230 Tempo Squat(3 Down, 3 Up)

5 75.0% 103
sq

ohp
D5 Overhead Press

6 60.0% 148 bn Close Grip Bench Press

Upper Body
8 @7 Dips(Weighted)
Push
20 @7 Push Ups
Overhead Tricep Rope
15 @7 Extension
SUPER SET
15 @7 Lateral Raises
SETS X REPS %1RM RPE LOAD

3 x5 72.5% 280
5 x5 77.5% 213
3 x8 @7
3 x 15 @7

2 x 15 @7

3 x8 @7
2 x 15 @7

5 x3 82.5%

5 x5 77.5% 190

4 x6 @7

3 x8 @7

3 x8 @7

3 x8 @7
3 x 12 @7
3 x 15 @7

5 x5 70.0% 270
4 x8 67.5% 185
3 x 12 @7
3 x 12 @7
2 x 15 @7
3 x1

6 x 10 @7
3 x8 @7
3 x 12 @7
3 x 15 @7
3 x 12 @7
2 x 15 @7

3 x5 62.5% 240

5 x5 77.5% 105

4 x6 62.5% 153

3 x8 @7

4 x 20 @7

3 x 15 @7

3 x 15 @7
 12-WEEK MAXIM
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 (% Of Front Squat 1RM) 5 x3 85%

D2
bn Pause Bench 5 x5 80%

ohp Upper Body Pull Ups(Weighted If Possible) 4 x6

Back Overhead Press 3 x8

Seated Row 3 x8

EZ Curl(Standing) 3 x8
 Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
Lateral Raises 3 x 15

Squats 5 x5 70%
sq

dl
D3 Deficit Deadlifts 4 x8 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

Pull Ups 6 x 10
bn

bn
D4 Bent Over Row 3 x8

sq One Arm Cable Pulldown 3 x 12

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

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

sq

ohp
D5 Overhead Press 5 x5 80%

bn Close Grip Bench Press 4 x6 65%

Upper Body
Dips(Weighted) 3 x8
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 REPS

290
220
sq

dl
D1 Pause Squats
Deadlifts
3 x5
5 x5
@7 bn Glute Hip Thrusts 3 x8
Lower Body
@7 Bulgarian Split Squats 3 x 15
Emphasis
@7 Palloff Press 2 x 15

@7 Incline Bench Press 3 x8

SUPER SET
@7 Face Pulls 2 x 15

sq Front Squats (% Of Front Squat 5 x3

D2
195 bn Pause Bench 5 x5

@7 ohp Upper Body Pull Ups(Weighted If Possible) 4 x6

@7
Back Overhead Press 3 x8

@7 Seated Row 3 x8

@7 EZ Curl(Standing) 3 x8
@7 Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
@7 Lateral Raises 3 x 15

270 Squats 5 x5
193
sq

dl
D3 Deficit Deadlifts 4 x8
@7 sq Leg Press 3 x 12
Lower Body
@7 Hip Thrusts 3 x 12
Dominant
@7 Bulgarian Split Squats 2 x 15
Plank(1 Minute) 3 x1

@7 Pull Ups 6 x 10
@7
bn

bn
D4 Bent Over Row 3 x8
@7 sq One Arm Cable Pulldown 3 x 12
Upper Body
@7 Face Pulls 3 x 15
Back
@7 Alternating Dumbbell Curl 3 x 12
@7 Hammer Curl 2 x 15

250 Tempo Squat(3 Down, 3 Up) 3 x5

108
sq

ohp
D5 Overhead Press 5 x5

160 bn Close Grip Bench Press 4 x6

Upper Body
@7 Dips(Weighted) 3 x8
Push
@7 Push Ups 4 x 20
Overhead Tricep Rope
@7 Extension 3 x 15
SUPER SET
@7 Lateral Raises 3 x 15
 WEEK 07

%1RM RPE LOAD SETS X

67.5%
72.5%
260
200
sq

dl
D1 Pause Squats
Deadlifts
3x
5x
@7 bn Glute Hip Thrusts 4x
Lower Body
@7 Bulgarian Split Squats 3x
Emphasis
@7 Palloff Press 2x

@7 Incline Bench Press 4x

SUPER SET
@7 Face Pulls 2x

77.5% sq Front Squats (% Of Front Squat 5x

D2
72.5% 178 bn Pause Bench 5x

@7 ohp Upper Body Pull Ups(Weighted If Possible) 5x

@7
Back Overhead Press 3x

@7 Seated Row 3x

@7 EZ Curl(Standing) 3x
 @7 Flat Dumbbell Tricep Extension 3x
SUPER SET
@7 Lateral Raises 3x

70.0% 270 Squats 5x

62.5% 173
sq

dl
D3 Deficit Deadlifts 4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 3x
Plank(1 Minute) 3x

@7 Pull Ups 6x
@7
bn

bn
D4 Bent Over Row 3x
@7 sq One Arm Cable Pulldown 3x
Upper Body
@7 Face Pulls 3x
Back
@7 Alternating Dumbbell Curl 4x
@7 Hammer Curl 3x

57.5% Tempo Squat(3 Down, 3 Up) 3x

sq
D5
223

72.5% 98 ohp Overhead Press 5x

57.5% 140 bn Close Grip Bench Press 4x

Upper Body
@7 Dips(Weighted) 3x
Push
@7 Push Ups 4x
Overhead Tricep Rope
@7 Extension 4x
SUPER SET
@7 Lateral Raises 4x
 WEEK 08

REPS %1RM RPE LOAD

5
5
70.0%
75.0%
270
208
sq

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

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 80.0% sq Front Squats (% Of Front Squat

D2
5 75.0% 185 bn Pause Bench

6 @7 ohp Upper Body Pull Ups(Weighted If Possible)

8 @7
Back Overhead Press

8 @7 Seated Row

8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
15 @7 Lateral Raises

5 70.0% 270 Squats

8 65.0% 180
sq

dl
D3 Deficit Deadlifts
12 @7 sq Leg Press
Lower Body
12 @7 Hip Thrusts
Dominant
15 @7 Bulgarian Split Squats
1 Plank(1 Minute)

10 @7 Pull Ups
8 @7
bn

bn
D4 Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper Body
15 @7 Face Pulls
Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 60.0% 230 Tempo Squat(3 Down, 3 Up)

5 75.0% 103
sq

ohp
D5 Overhead Press

6 60.0% 148 bn Close Grip Bench Press

Upper Body
8 @7 Dips(Weighted)
Push
20 @7 Push Ups
Overhead Tricep Rope
15 @7 Extension
SUPER SET
15 @7 Lateral Raises
SETS X REPS %1RM RPE LOAD

3 x5 72.5% 280
5 x5 77.5% 213
5 x8 @7
3 x 15 @7

2 x 15 @7

5 x8 @7
2 x 15 @7

5 x3 82.5%

5 x5 77.5% 190

6 x6 @7

3 x8 @7

3 x8 @7

3 x8 @7
3 x 12 @7
3 x 15 @7

5 x5 70.0% 270
4 x8 67.5% 185
3 x 12 @7
3 x 12 @7
4 x 15 @7
3 x1

6 x 10 @7
3 x8 @7
3 x 12 @7
3 x 15 @7
5 x 12 @7
4 x 15 @7

3 x5 62.5% 240

5 x5 77.5% 105

4 x6 62.5% 153

3 x8 @7

4 x 20 @7

5 x 15 @7

5 x 15 @7
 12-WEEK MAXIM
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 (% Of Front Squat 1RM) 5 x3 85%

D2
bn Pause Bench 5 x5 80%

ohp Upper Body Pull Ups(Weighted If Possible) 7 x6

Back Overhead Press 3 x8

Seated Row 3 x8

EZ Curl(Standing) 3 x8
 Flat Dumbbell Tricep Extension 3 x 12
SUPER SET
Lateral Raises 3 x 15

Squats 5 x5 70%
sq

dl
D3 Deficit Deadlifts 4 x8 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

Pull Ups 6 x 10
bn

bn
D4 Bent Over Row 3 x8

sq One Arm Cable Pulldown 3 x 12

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

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

sq

ohp
D5 Overhead Press 5 x5 80%

bn Close Grip Bench Press 4 x6 65%

Upper Body
Dips(Weighted) 3 x8
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

290
220
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

sq Front Squats (% Of Front Squat 1RM 5x

D2
195 bn Pause Bench 5x

@7 ohp Upper Body Pull Ups(Weighted If Possible) 8x

@7
Back Overhead Press 3x

@7 Seated Row 3x

@7 EZ Curl(Standing) 3x
@7 Flat Dumbbell Tricep Extension 3x
SUPER SET
@7 Lateral Raises 3x

270 Squats 5x
193
sq

dl
D3 Deficit Deadlifts 4x
@7 sq Leg Press 3x
Lower Body
@7 Hip Thrusts 3x
Dominant
@7 Bulgarian Split Squats 6x
Plank(1 Minute) 3x

@7 Pull Ups 6x
@7
bn

bn
D4 Bent Over Row 3x
@7 sq One Arm Cable Pulldown 3x
Upper Body
@7 Face Pulls 3x
Back
@7 Alternating Dumbbell Curl 7x
@7 Hammer Curl 6x

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

108
sq

ohp
D5 Overhead Press 5x

160 bn Close Grip Bench Press 4x

Upper Body
@7 Dips(Weighted) 3x
Push
@7 Push Ups 4x

@7 Overhead Tricep Rope Extension 7x

SUPER SET
@7 Lateral Raises 7x
 WEEK 11

REPS %1RM RPE LOAD

5
5
77.5%
82.5%
298
228
sq

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

8 @7 Incline Bench Press

SUPER SET
15 @7 Face Pulls

3 87.5% sq Front Squats (% Of Front Squat 1R

D2
5 82.5% 203 bn Pause Bench

6 @7 ohp Upper Body Pull Ups(Weighted If Possible)

8 @7
Back Overhead Press

8 @7 Seated Row

8 @7 EZ Curl(Standing)
12 @7 Flat Dumbbell Tricep Extension
SUPER SET
15 @7 Lateral Raises

5 70.0% 270 Squats

8 72.5% 200
sq

dl
D3 Deficit Deadlifts
12 @7 sq Leg Press
Lower Body
12 @7 Hip Thrusts
Dominant
15 @7 Bulgarian Split Squats
1 Plank(1 Minute)

10 @7 Pull Ups
8 @7
bn

bn
D4 Bent Over Row
12 @7 sq One Arm Cable Pulldown
Upper Body
15 @7 Face Pulls
Back
12 @7 Alternating Dumbbell Curl
15 @7 Hammer Curl

5 67.5% 260 Tempo Squat(3 Down, 3 Up)

5 82.5% 113
sq

ohp
D5 Overhead Press

6 67.5% 165 bn Close Grip Bench Press

Upper Body
8 @7 Dips(Weighted)
Push
20 @7 Push Ups

15 @7 Overhead Tricep Rope Extension

SUPER SET
15 @7 Lateral Raises
 WEEK 12

SETS X REPS %1RM RPE LOAD

3 x5
5 x5
60.0%
65.0%
230
180
sq

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

2 x8 @7
SUPER SET
2 x 15 @7

5 x3 70.0% sq
D2
5 x5 65.0% 160 bn

3 x6 @7 ohp Upper Body

3 x8 @7
Back

3 x8 @7

3 x8 @7
3 x 12 @7
SUPER SET
3 x 15 @7

5 x5 70.0% 270
4 x8 55.0% 153
sq

dl
D3
3 x 12 @7 sq
Lower Body
3 x 12 @7
Dominant
1 x 15 @7
3 x1

6 x 10 @7
3 x8 @7
bn

bn
D4
3 x 12 @7 sq
Upper Body
3 x 15 @7
Back
2 x 12 @7
1 x 15 @7

3 x5 50.0% sq
D5
193

5 x5 65.0% 88 ohp

4 x6 50.0% 123 bn
Upper Body
3 x8 @7
Push
4 x 20 @7

2 x 15 @7
SUPER SET
2 x 15 @7
 SETS X REPS %1RM RPE LOAD

Pause Squats 3 x5 62.5% 240

Deadlifts 5 x5 67.5% 185
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 (% Of Front Squat 1RM) 5 x3 72.5%

Pause Bench 5 x5 67.5% 165

Pull Ups(Weighted If Possible) 3 x6 @7

Overhead Press 3 x8 @7

Seated Row 3 x8 @7

EZ Curl(Standing) 3 x8 @7
Flat Dumbbell Tricep Extension 3 x 12 @7
Lateral Raises 3 x 15 @7

Squats 5 x5 70.0% 270

Deficit Deadlifts 4 x8 57.5% 158
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 52.5% 203

Overhead Press 5 x5 67.5% 90

Close Grip Bench Press 4 x6 52.5% 128

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