STARTS HERE

CURRENT PR
SQUATS 165 kg
BENCH PRESS 85 kg
DEADLIFT 195 kg
 WEEK 1 HYPERTROPHY PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM
Squats 1 8 107.5 65%
1 8 107.5 65%
1 8 107.5 65%
1 8 107.5 65%
Close Grip 1 10 55 65%
1 10 55 65%
1 10 55 65%
1 10 55 65%
1 10 55 65%
Good Morning 3 10 to 12 8 to 9
Incline BB 2 10 to 12 8 to 9
Coppenhagen 1 1
Single Leg Press 3 10 to 12 8 to 9

Day 2 : Primary Deadlift Only

Deadlift 1 6 126.5 65%
1 6 126.5 65%
1 6 126.5 65%
1 6 126.5 65%
1 6 126.5 65%
BSS 3 10 to 12 8 to 9
Seated Cable Row 3 8 to 10 8 to 9
Lat Pulldown 3 10 to 12 8 to 9
Bicep Curl 3 10 to 12 9 to 10

Day 3 : Secondary Volume Squats & Primary Bench

Comp Bench 1 3 68 80%
3 10 60 70%
Comp Squat 1 3 132.5 80%
Comp Squat 3 8 115 70%
Flat DB Press 3 12 to 15 8 to 9
Lateral Raise 3 12 to 15 8 to 9
Coppenhagen 2 30 sec 8 to 9
Standing Side Bend 3 10 to 12 8 to 9
 Day 4 : Secondary Volume Deadlift & Tertiary Bench
Deadlift 1 3 155 80%
Paused DL 4 6 130 67%
Wide Grip Bench 3 8 55 65%
Larsen Press 3 5 60 70%
Rear delt fly 3 10 to 12 8 to 9
Pendlay Row 3 10 to 12 8 to 9
Side Plank 3 30

Total Volume/ Working Capacity

Squats 6,972.50
Bench 5,952
Deadlift 6,275.50
 WEEK 2 HYPERTROPHY PHASE

Day 1 : Primary Squats & Secondary Bench Press

Notes Exercise set rep Load
Squats 1 8 110
1 8 110
1 8 110
1 8 110
Close Grip 1 9 57.5
1 9 57.5
1 9 57.5
1 9 57.5
1 9 57.5
Rest paused Good Morning 3 10 to 12
Rest paused Incline DB 2 10 to 12
Coppenhagen 2 1
Rest paused DB Shoulder Press 3 8 to 10

Day 2 : Primary Deadlift Only

Deadlift 1 5 130
1 5 130
1 5 130
1 5 130
1 5 130
Rest paused BSS 3 10 to 12
Rest paused Seated Cable Row 3 8 to 10
Rest paused Lat Pulldown 2 12 to 15
Rest paused Bicep Curl 3 10 to 12

Day 3 : Secondary Volume Squats & Primary Bench

Comp Bench 1 3 70
4 8 62.5
Comp Squat 1 3 137.5
Comp Squat 3 7 120
Rest paused Flat DB Press 3 10 to 12
Rest paused Lateral Raise 3 10 to 12
Rest paused Coppenhagen 2 30 sec
Rest paused Standing Side Bend 3 10 to 12
 Day 4 : Secondary Volume Deadlift & Tertiary Bench
Deadlift 1 3 160
Paused DL 4 6 135
Wide Grip Bench 3 7 57.5
Larsen Press 3 5 61
Rest paused Rear delt fly 3 10 to 12
Pendlay Row 3 8 to 10
Rest paused Side Plank 3 30

Total Volume/ Working Capacity

Squats 7,752.50
Bench 5,708
Deadlift 6,580.00
 WEEK 3 HYPERTROP

condary Bench Press Day 1 : Primary Squa

% RPE Est 1RM Notes Exercise
67% Squats
67%
67%
67%
67% Close Grip
67%
67%
67%
67%
8 to 9 Rest paused Good Morning
8 to 9 Rest paused Incline DB
Coppenhagen
8 to 9 Rest paused DB Shoulder Press

eadlift Only Day 2 : Pri

67% Deadlift
67%
67%
67%
67%
8 to 9 Rest paused BSS
8 to 9 Rest paused Seated Cable Row
8 to 9 Rest paused Lat Pulldown
9 to 10 Rest paused Bicep Curl

quats & Primary Bench Day 3 : Secondary

82% Comp Squat
72%
83% Comp Squat
73% Comp Squat
8 to 9 Rest paused Flat DB Press
8 to 9 Rest paused Lateral Raise
8 to 9 Rest paused Coppenhagen
8 to 9 Rest paused Standing Side Bend
eadlift & Tertiary Bench Day 4 : Secondary
82% Deadlift
69% Paused DL
67% Wide Grip Bench
72% Larsen Press
8 to 9 Rest paused Rear delt fly
8 to 9 Rest paused Pendlay Row
Rest paused Side Plank

Total Volume/ Working Cap

Squats
Bench
Deadlift
 WEEK 3 HYPERTROPHY PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 7 115 70%
1 7 115 70%
1 7 115 70%
1 7 115 70%
Close Grip 1 8 60 70%
1 8 60 70%
1 8 60 70%
1 8 60 70%
1 8 60 70%
Good Morning 3 10 to 12 8 to 9
Incline DB 2 10 to 12 8 to 9
Coppenhagen 2 1
DB Shoulder Press 3 8 to 10 8 to 9

Day 2 : Primary Deadlift Only

Deadlift 1 4 135 69%
1 4 135 69%
1 4 135 69%
1 4 135 69%
1 4 135 69%
BSS 3 10 to 12 8 to 9
Seated Cable Row 3 8 to 10 8 to 9
Lat Pulldown 2 12 to 15 8 to 9
Bicep Curl 3 10 to 12 9 to 10

Day 3 : Secondary Squats & Primary Bench

Comp Squat 1 3 72.5 85%
4 7 64 75%
Comp Squat 1 3 140 85%
Comp Squat 4 6 125 75%
Flat DB Press 3 10 to 12 8 to 9 Rest paused
Lateral Raise 3 10 to 12 8 to 9 Rest paused
Coppenhagen 2 30 sec 8 to 9 Rest paused
Standing Side Bend 3 10 to 12 8 to 9 Rest paused
 Day 4 : Secondary Deadlift & Tertiary Bench
Deadlift 1 3 165 84%
Paused DL 3 5 145 74%
Wide Grip Bench 3 7 60 69%
Larsen Press 3 5 63 74%
Rear delt fly 3 10 to 12 8 to 9
Pendlay Row 3 10 to 12 8 to 9
Side Plank 3 30

Total Volume/ Working Capacity

Squats 7,660.00
Bench 5,881
Deadlift 6,310.00
 WEEK 4 HYPERTROPHY PHASE

Day 1 : Primary Squats & Secondary Bench Press

Notes Exercise set rep Load %
Squats 1 6 123 75%
1 6 123 75%
1 6 123 75%
1 6 123 75%
Close Grip 1 7 62.5 73%
1 7 62.5 73%
1 7 62.5 73%
1 7 62.5 73%
1 7 62.5 73%
Rest paused Good Morning 3 10 to 12
Rest paused Incline DB 3 10 to 12
Coppenhagen 2 1
Rest paused DB Shoulder Press 3 8 to 10

Day 2 : Primary Deadlift Only

Deadlift 1 5 145 74%
1 5 145 74%
1 5 145 74%
1 5 145 74%
BSS 3 10 to 12
Rest paused Seated Cable Row 3 8 to 10
Rest paused Lat Pulldown 2 12 to 15
Rest paused Bicep Curl 3 10 to 12
Rest paused
Day 3 : Secondary Squats & Primary Bench
Comp Bench 1 3 73 86%
4 7 65 76%
Comp Squat 1 3 142.5 86%
Comp Squat 4 5 125 76%
Flat DB Press 3 10 to 12
Rest paused Lateral Raise 3 10 to 12
Rest paused Coppenhagen 2 30 sec
Rest paused Standing Side Bend 3 10 to 12
Rest paused
Day 4 : Secondary Deadlift & Tertiary Bench
 Deadlift 1 3 167.5 87%
3 5 148 76%
Wide Grip Bench 2 6 62 73%
Larsen Press 3 5 65 76%
Rear delt fly 3 10 to 12
Rest paused MJ DB Row 3 10 to 12
Rest paused Side Plank 3 30
Rest paused

Total Volume/ Working Capacity

Squats 7,567.50
Bench 6,054
Deadlift 6,236.50
Bench Press
RPE Est 1RM Notes

8 to 9 Rest paused
8 to 9 Rest paused

8 to 9 Rest paused

nly

8 to 9 Rest paused
8 to 9 Rest paused
8 to 9 Rest paused
9 to 10 Rest paused

ary Bench

8 to 9 Rest paused
8 to 9 Rest paused
8 to 9 Rest paused
8 to 9 Rest paused

ary Bench
8 to 9 Rest paused
8 to 9 Rest paused
Rest paused
 WEEK 1 STRENGTH PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 3 132.5 80%
1 3 132.5 80%
1 3 132.5 80%
1 8 115 70%
1 6 120 73%
Spoto paused 5 3 63 75%
Front Squat 3 8 8 RPE
Incline DB Press 3 8 to 10 8 RPE Rest paused
Coppenhagen 1 1
BSS 3 8 to 10 8 RPE Rest paused

Day 2 : Primary Deadlift Only

Deadlift 1 3 155 80%
1 3 155 80%
1 3 155 80%
1 7 136.5 70%
1 5 140 72%
Hyperextension 2 8 to 10 8 RPE Rest paused
Leg Extension 3 8 to 10 8 RPE Rest paused
Seated Cable Row 3 8 to 10 8 Rest paused
Lat Pulldown 3 8 to 10 8 to 9 Rest paused
Biceps Curl 3 8 to 10 8 to 9 Rest paused
 Day 3 : Secondary Squats & Primary Bench
Paused Squat 3 3 115 70%
2 6 100 60%
Comp Bench 1 3 68 80%
1 3 68 80%
1 3 68 80%
1 3 68 80%
Single Leg Press 3 8 to 10 8 RPE Rest paused
Flat DB Press 3 8 to 10 8 RPE Rest paused
Lateral Raise 3 8 to 10 8 RPE Rest paused
Side Plank 3 1 8 RPE Rest paused
Chest Fly 2 8 to 10 8 RPE Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift 3 5 136.5 70%
4-2-X Bench 3 3 65 76%
Larsen Press 3 5 60 70%
Rear delt fly 3 8 to 10 8 to 9 Rest paused
MJ DB Row 3 8 to 10 8 to 9 Rest paused
Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Total Volume/ Working Capacity

Squats 4,577.50
Bench 3,261
Deadlift 4,807.50
 WEEK 2 STRENGTH PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 3 135 82%
1 3 135 82%
1 3 135 82%
1 8 117.5 71%
1 6 122.5 74%
Spoto paused 5 3 65 76%
Front Squat 3 6 to 8 8 RPE Rest paused
Incline DB Press 3 6 to 8 8 RPE Rest paused
Coppenhagen 1 1
BSS 3 8 to 10 8 RPE Rest paused

Day 2 : Primary Deadlift Only

Deadlift 1 3 160 82%
1 3 160 82%
1 3 160 82%
1 6 140 72%
1 4 145 74%
Hyperextension 2 6 to 8 8 RPE Rest paused
Leg Extension 3 10 to 12 8 RPE Rest paused
Seated Cable Row 3 8 to 10 8 Rest paused
Lat Pulldown 3 8 to 10 8 to 9 Rest paused
Biceps Curl 3 8 to 10 8 to 9 Rest paused
 Day 3 : Secondary Squats & Primary Bench
Paused Squat 3 3 120 73%
2 6 105 63%
Comp Bench 1 3 70 82%
1 3 70 82%
1 3 70 82%
1 3 70 82%
Single Leg Press 3 6 to 8 8 RPE Rest paused
Flat DB Press 3 8 to 10 8 RPE Rest paused
Lateral Raise 3 8 to 10 8 RPE Rest paused
Coppenhagen 2 30 sec 8 RPE Rest paused
Chest Fly 2 8 to 10 8 RPE Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift 3 5 140.5 72%
4-2-X Bench 2 3 66.5 78%
Larsen Press 3 5 61.5 72%
Rear delt fly 3 10 to 12 8 to 9 Rest paused
MJ DB Row 3 10 to 12 8 to 9 Rest paused
Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Total Volume/ Working Capacity

Squats 4,425.00
Bench 3,354
Deadlift 4,940.00
 WEEK 3 STRENGTH PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 2 137.5 83%
1 2 137.5 83%
1 2 137.5 83%
1 2 137.5 83%
1 7 120 73%
1 5 125 76%
Spoto paused 4 3 66.5 78%
Front Squat 3 5 to 6 8 RPE Rest paused
Incline DB 3 6 to 8 8 RPE Rest paused
Coppenhagen 1 1

Day 2 : Primary Deadlift Only

Deadlift 1 2 165 85%
1 2 165 85%
1 2 165 85%
1 2 165 85%
1 5 145 72%
1 5 150 72%
Hyperextension 2 6 to 8 8 RPE Rest paused
Leg Extension 3 10 to 12 8 RPE Rest paused
Seated Cable Row 3 8 to 10 8 Rest paused
Lat Pulldown 3 8 to 10 8 to 9 Rest paused
Bicep Curl 3 8 to 10 8 RPE Rest paused
 Day 3 : Secondary Squats & Primary Bench
Paused Squat 3 2 122.5 74%
2 5 107.5 65%
Comp Bench 1 2 71.5 84%
1 2 71.5 84%
1 2 71.5 84%
1 2 71.5 84%
Single Leg Press 3 6 to 8 8 RPE Rest paused
Flat DB Press 3 8 to 10 8 RPE Rest paused
Lateral Raise 3 8 to 10 8 RPE Rest paused
Coppenhagen 2 30 sec 8 RPE Rest paused
Standing Side Bend 1 8 to 10 8 RPE Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift 4 4 145 74%
4-2-X Bench 3 2 68 80%
Larsen Press 4 4 63 74%
Rear delt fly 3 10 to 12 8 to 9 Rest paused
MJ DB Row 3 10 to 12 8 to 9 Rest paused
Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Total Volume/ Working Capacity

Squats 3,890.00
Bench 2,936
Deadlift 4,220.00
 WEEK 4 STRENGTH PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 3 137.5 83%
1 3 137.5 83%
1 3 137.5 83%
1 3 137.5 83%
1 6 122.5 74%
1 4 127.5 77%
Spoto paused 5 3 66.5 78%
Good Morning 3 5 to 6 8 RPE Rest paused
Incline DB 3 6 to 8 8 RPE Rest paused
Coppenhagen 1 1

Day 2 : Primary Deadlift Only

Deadlift 1 3 165 85%
1 3 165 85%
1 3 165 85%
1 3 165 85%
1 5 150 72%
1 5 155 72%
Hyperextension 2 6 to 8 8 RPE Rest paused
BSS 3 10 to 12 8 RPE Rest paused
Seated Cable Row 3 8 to 10 8 Rest paused
Lat Pulldown 3 8 to 10 8 to 9 Rest paused
Bicep Curl 3 8 to 10 8 RPE Rest paused
 Day 3 : Secondary Squats & Primary Bench
Paused Squat 3 3 125 76%
3 5 110 67%
Comp Bench 1 3 71.5 84%
1 3 71.5 84%
1 3 71.5 84%
1 3 71.5 84%
Single Leg Press 3 6 to 8 8 RPE Rest paused
Flat DB Press 3 8 to 10 8 RPE Rest paused
Lateral Raise 3 8 to 10 8 RPE Rest paused
Coppenhagen 2 30 sec 8 RPE Rest paused
Standing Side Bend 1 8 to 10 8 RPE Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift 3 4 150 76%
4-2-X Bench 3 3 70 80%
Larsen Press 4 4 65 74%
Rear delt fly 3 10 to 12 8 to 9 Rest paused
MJ DB Row 3 10 to 12 8 to 9 Rest paused
Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Total Volume/ Working Capacity

Squats 5,650.00
Bench 3,751
Deadlift 5,798.00
 WEEK 1 PEAKING PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 3 140 85%
1 3 123.5 75%
1 3 127.5 77%
1 3 130 79%
Paused Bench 4 3 61.5 72%
DB Shoulder Press 3 6 to 8 7 RPE Rest paused
Coppenhagen 1 1
Single Leg Press 3 8 to 10 7 RPE

Day 2 : Primary Deadlift Only

Deadlift 1 3 165 85%
1 3 136.5 70%
1 3 140 72%
1 3 145 73%
H.Extension BW 2 6 to 8 7 RPE Rest paused
BSS 3 10 to 12 7 RPE Rest paused
Seated Cable Row 3 8 to 10 7 RPE Rest paused
Lat Pulldown 3 8 to 10 7 Rest paused

Day 3 : Secondary Squats & Primary Bench

Paused Squat 4 3 115 70%
Comp Bench 1 3 72.5 85%
1 3 63 75%
 1 3 65 77%
1 3 67.5 79%
Leg Extension 3 6 to 8 7 RPE Rest paused
Incline DB 3 6 to 8 7 RPE Rest paused
Coppenhagen 2 30 sec 7 RPE Rest paused
Standing Side Bend 1 8 to 10 7 RPE Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift TB2K 4 3 140 72%
Larsen Press 4 3 61.5 72%
Rear delt fly 3 10 to 12 7 RPE Rest paused
MJ DB Row 3 10 to 12 7 RPE Rest paused
Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Squats 2,992.50
Bench 2,288
Deadlift 3,535.00
 WEEK 2 PEAKING PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 3 145 88%
1 3 125 76%
1 3 130 79%
1 3 132.5 80%
Paused Bench 3 3 63 74%
DB Shoulder Press 3 6 to 8 7 RPE Rest paused
Coppenhagen 1 1
Single Leg Press 3 8 to 10 7 RPE Rest paused

Day 2 : Primary Deadlift Only

Deadlift 1 3 171.5 88%
1 3 148 76%
1 3 155 79%
1 3 157.5 80%
H.Extension BW 2 6 to 8 7 RPE Rest paused
BSS 3 10 to 12 7 RPE Rest paused
Seated Cable Row 3 8 to 10 7 RPE Rest paused
Lat Pulldown 3 8 to 10 7 RPE Rest paused

Day 3 : Secondary Squats & Primary Bench

Paused Squat 3 3 117.5 71%
Comp Bench 1 3 75 88%
1 3 65 76%
 1 3 67.5 79%
1 3 68 80%
Leg Extension 3 6 to 8 7 RPE Rest paused
Incline DB 3 8 to 10 7 RPE Rest paused
Coppenhagen 2 30 sec 7 RPE Rest paused
Standing Side Bend 1 8 to 10 7 RPE Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift TB2K 3 3 145 74%
Larsen Press 3 3 64 74%
Rear delt fly 3 10 to 12 7 RPE Rest paused
MJ DB Row 3 10 to 12 7 RPE Rest paused
Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Squats 2.562.5
Bench 1,871
Deadlift 3,214.50
 WEEK 3 PEAKING PHASE

Day 1 : Primary Squats & Secondary Bench Press

Exercise set rep Load % RPE Est 1RM Notes
Squats 1 2 150 91%
1 3 127.5 77%
1 3 132.5 80%
1 3 137.5 83%
Paused Bench 3 2 65 76%
DB Shoulder Press 3 6 to 8 7 RPE Rest paused
Coppenhagen 1 1
Bicep Curl 3 8 to 10 7 RPE Rest paused

Day 2 : Primary Deadlift Only

Deadlift 1 2 177.5 91%
1 3 150 77%
1 3 156 80%
1 3 162 83%
H.Extension BW 2 6 to 8 7 RPE Rest paused
BSS 3 10 to 12 7 RPE Rest paused
Seated Cable Row 3 8 to 10 7 RPE Rest paused
Lat Pulldown 3 8 to 10 7 RPE Rest paused

Day 3 : Secondary Squats & Primary Bench

Paused Squat 3 3 120.5 73%
 Comp Bench 1 2 77.5 91%
1 3 65 77%
1 3 68 80%
1 3 70 83%
Leg Extension 3 6 to 8 7 RPE Rest paused
Lateral Raise 3 8 to 10 7 RPE Rest paused
Coppenhagen 2 30 sec 7 RPE Rest paused
Standing Side Bend 1 8 to 10 7 RPE Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift TB2K 3 3 150 77%
Larsen Press 3 3 65 77%
Rear delt fly 3 10 to 12 7 RPE Rest paused
MJ DB Row 3 10 to 12 7 RPE Rest paused
Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Squats 1,845.00
Bench 1,553
Deadlift 2,650.00
 WEEK 4 PEAKING PHASE

Day 1 : Primary Squats & Secondary Bench Press

Notes Exercise set rep Load % RPE Est 1RM Notes
Squats 1 1 157 95%
1 3 125 76%
1 3 130 79%
Paused Bench 3 2 65 76%
DB Shoulder Press 3 6 to 8 7 RPE Rest paused
Rest paused Coppenhagen 1 1
Bicep Curl 3 8 to 10 7 RPE Rest paused
Rest paused

Day 2 : Primary Deadlift Only

Deadlift 1 1 185 95%
1 3 145 77%
1 3 150 77%
H.Extension BW 2 6 to 8 7 RPE Rest paused
Rest paused BSS 3 10 to 12 7 RPE Rest paused
Rest paused Seated Cable Row 3 8 to 10 7 RPE Rest paused
Rest paused Lat Pulldown 3 8 to 10 7 RPE Rest paused
Rest paused

Day 3 : Secondary Squats & Primary Bench

Paused Squat 3 2 125 76%
 Comp Bench 1 1 81 95%
1 3 60 76%
1 3 65 76%
Leg Extension 3 6 to 8 7 RPE Rest paused
Rest paused Lateral Raise 3 8 to 10 7 RPE Rest paused
Rest paused Coppenhagen 2 30 sec 7 RPE Rest paused
Rest paused Standing Side Bend 1 8 to 10 7 RPE Rest paused
Rest paused

Day 4 : Secondary Deadlift & Tertiary Bench

Deadlift TB2K 3 2 155 80%
Larsen Press 3 2 68 80%
Rest paused Rear delt fly 3 10 to 12 7 RPE Rest paused
Rest paused MJ DB Row 3 10 to 12 7 RPE Rest paused
Rest paused Side Plank 3 30 Rest paused

Total Volume/ Working Capacity

Squats 1,437.00
Bench 1,148
Deadlift 1,709.00
 Notes

Rest paused

Rest paused

Rest paused
Rest paused
Rest paused
Rest paused
Rest paused
Rest paused
Rest paused
Rest paused

Rest paused
Rest paused
Rest paused