Layne Norton's Ph3 Program

MAX WEIGHT CALCULATOR

For the following cells, please enter your most recent 1RM for
the squat, bench press, and deadlift

What is your weight tracked in (lb or kg)? kg

Squat 192.5 kg
Bench Press 130.0 kg
Deadlift 250.0 kg

Exercises labeled with "RIR" means you should choose a weight so you have
the listed number of reps left in the tank (Repetitions in Reserve)

Exercises labeled with "BFR" are lighter weight

exercises with Blood Flow Restriction

All credit for this program goes to Dr. Layne Norton

This excel file is merely a way to make the program easily accessible
Week 1
Day 1 (Squat, Bench, Deadlift) Set 1 Set 2 Set 3
Squat Warm Up 140.0 x9 140.0 x9
Bench Press Warm Up 95.0 x9 95.0 x9
Deadlift Warm Up 182.5 x7 182.5 x7
Done
Day 2 (Upper Hypertrophy) Set 1 Set 2 Set 3
Flat/Incline Dumbbell Press (3RIR) Warm Up 40 x6-8 40 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of15 x6-8 15 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between42 x6-8 42 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of36 x5-7 36 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between40 x6-8 40 x6-8 40
BFR Machine Bicep Curl sets
Warm Up 18 x20 36 x10 36
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up 40 x6-8 40 x6-8 40
BFR Skullcrusher/Cable Tricep Push-down Warm Up 40 x20 60 x10 60
Done
Day 3 (Squat, Bench, Legs) Set 1 Set 2 Set 3
Squat Warm Up 150.0 x7 150.0 x7 150.0
Bench Press Warm Up 100.0 x7 100.0 x7 100.0
Leg Extension (3RIR) Warm Up 105 x8-10 105 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of60 x8-10 60 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between0 x10-15 10 x10-15 10
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up 135 x6-8 155 x6-8 155
BFR Calf Raise Warm Up x20 x10
Done
Day 4 (Rest/Active Recovery)
Done
Day 5 (Deadlift, Bench, Upper-Body) Set 1 Set 2 Set 3
Deadlift Warm Up 207.5 x4 207.5 x4
Bench Press Warm Up 107.5 x3 107.5 x3 107.5
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up 19 x12-15 19 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of24 x12-15 24 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin between80 x12-15 80 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of16 x12-15 16 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin between
25 x12-15 25 x12-15 25
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up 20 x30 32 x15 25
Cable Tricep Push-down (1RIR) Warm Up 30 x12-15 30 x12-15 30
BFR Tricep Push-down (2 Cluster Sets) Warm Up 50 x30 50 x15 50
Done

Day 6 (Squat, Legs) Set 1 Set 2 Set 3

Squat Warm Up 160.0 x5 160.0 x5 160.0
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 7 (Rest/Active Recovery)
Done
 Set 4 Set 5

Set 4 Set 5

x6-8

x6-8 40 x6-8 40 x6-8

x10 36 x10
x6-8 40 x6-8 40 x6-8
x10 60 x10

Set 4 Set 5
x7
x7

x10-15
x15-20
x6-8 155 x6-8
x10 x10

Set 4 Set 5

x3
x12-15 25 x12-15 25 x12-15
x15 25 x15
x12-15
x15 50 x15

Set 4 Set 5
x5
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
Week 2
Day 8 (Squat, Bench, Deadlift) Set 1 Set 2
Squat Warm Up 140.0 x9 140.0 x9
Bench Press Warm Up 95.0 x9 95.0 x9
Deadlift Warm Up 182.5 x7 182.5 x7
Done
Day 9 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up 40 x6-8 40 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of10 x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 10 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 150.0 x7 150.0 x7
Bench Press Warm Up 100.0 x7 100.0 x7
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 11 (Rest/Active Recovery)
Done
Day 12 (Deadlift, Bench, Upper-Body) Set 1 Set 2
Deadlift (AMRAP Set 3) Warm Up 207.5 x4 207.5 x4
Bench Press (AMRAP Set 4) Warm Up 107.5 x5 107.5 x5
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin between x12-15 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of x12-15 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin between x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15
Done

Day 13 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Set 4) Warm Up 160.0 x5 160.0 x5
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 14 (Rest/Active Recovery)

Auto-Regulation for Week 3

# of Reps 1-4 5-6 7-8 9-10 11+

SQUAT 187.5 192.5 195.0 197.5 200.0

# of Reps 1-4 5-6 7-8 9-10 11+

BENCH PRESS 125.0 130.0 132.5 135.0 135.0

# of Reps 1-3 4-5 6-7 9-10 11+

DEADLIFT 242.5 250.0 255.0 257.5 260.0

*These numbers are calculated by based on the performance

of days 12 and 13, which will determine the difficulty for the
next week of this block
 ACCUMULATION BLOCK

Set 3 Set 4 Set 5

140.0 x9
95.0 x9

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

150.0 x7
100.0 x7

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

207.5 AMRAP
107.5 x5 107.5 AMRAP
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

160.0 x5 160.0 AMRAP
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
UMULATION BLOCK
ENTER WEIGHT BELOW
Squat: 197.5

Bench: 132.5

Week 3 Deadlift: 257.5

Day 15 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 142.5 x9 142.5 x9
Bench Press Warm Up 95.0 x9 95.0 x9
Deadlift Warm Up 187.5 x7 187.5 x7
Done
Day 16 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 17 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 152.5 x7 152.5 x7
Bench Press Warm Up 102.5 x7 102.5 x7
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 18 (Rest/Active Recovery)

Day 19 (Deadlift, Bench, Upper-Body) Set 1 Set 2

Deadlift (AMRAP Final Set) Warm Up 212.5 x4 212.5 x4
Bench Press (AMRAP Final Set) Warm Up 110.0 x5 110.0 x5
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin between x12-15 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of x12-15 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin between x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15
Done

Day 20 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up 162.5 x5 162.5 x5
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 21 (Rest/Active Recovery)

Auto-Regulation for Week 4

# of Reps 1-4 5-6 7-8 9-10 11+

SQUAT 192.5 197.5 200.0 202.5 207.5

# of Reps 1-4 5-6 7-8 9-10 11+

BENCH PRESS 127.5 132.5 135.0 137.5 137.5

# of Reps 1-3 4-5 6-7 9-10 11+

DEADLIFT 250.0 257.5 262.5 265.0 267.5

*These numbers are calculated by based on the performance

of days 19 and 20, which will determine the difficulty for the
next week of this block
 *Enter weight from the chart under Week 2
to calculate numbers for Week 3

Set 3 Set 4 Set 5

142.5 x9
95.0 x9
187.5 x7

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

152.5 x7 152.5 x7
102.5 x7 102.5 x7

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

212.5 AMRAP
110.0 x5 110.0 AMRAP
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

162.5 x5 162.5 x5 162.5 AMRAP
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
 ENTER WEIGHT BELOW
Squat: 200.0

Bench: 132.5

Week 4 Deadlift: 265.0

Day 22 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 160.0 x4 160.0 x4
Bench Press Warm Up 105.0 x4 105.0 x4
Deadlift Warm Up 200.0 x4 200.0 x4
Done
Day 23 (Full-Body Hypertrophy) Set 1 Set 2
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3RIR) Warm Up x8-10 x8-10
Calf Raise (1RIR) Warm Up x6-8 x6-8
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 24 (Squat, Bench, Deadlift) Set 1 Set 2
Squat Warm Up 140.0 x5 140.0 x5
Bench Press Warm Up 92.5 x5 92.5 x5
Deadlift Warm Up 200.0 x4 200.0 x4
Done
Day 25 (Rest/Active Recovery)

Day 26 (Rest/Active Recovery)

Day 27 (Rep Test) Set 1 Set 2

Squat Warm Up 162.5 AMRAP
Bench Press Warm Up 110.0 AMRAP
Deadlift Warm Up 212.5 AMRAP
Done
Day 28 (Rest)
 Estimated 1RMs for Intermediate Block

# of Reps 1-4 5 6-7 8+

SQUAT 187.5 192.5 195.0 197.5

# of Reps 1-4 5 6-7 8+

BENCH PRESS 127.5 130.0 132.5 132.5

# of Reps 1-4 5 6-7 8+

DEADLIFT 245.0 250.0 255.0 257.5

*The numbers you use for the Intermediate Block are determined by
how many repetitions you perform for each lift on Day 27

**If only 1-4 repetitions are performed, use the reduced 1RM
and repeat the Accumulation Block with those new 1RMs
 *Enter weight from the chart under Week 3
to calculate numbers for Week 4

Set 3 Set 4 Set 5

160.0 x4 160.0 x4
105.0 x4 105.0 x4

Set 3 Set 4 Set 5

x6-8 x6-8

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

140.0 x5
92.5 x5

Set 3 Set 4 Set 5

 ENTER WEIGHT BELOW
Squat: 197.5

Bench: 132.5

Week 5 Deadlift: 257.5

Day 29 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 147.5 x8 147.5 x8
Bench Press Warm Up 100.0 x8 100.0 x8
Deadlift Warm Up 192.5 x6 192.5 x6
Done
Day 30 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 31 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 157.5 x6 157.5 x6
Bench Press Warm Up 105.0 x6 105.0 x6
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 32 (Rest/Active Recovery)

Day 33 (Deadlift, Bench, Upper-Body) Set 1 Set 2

Deadlift Warm Up 220.0 x3 220.0 x3
Bench Press Warm Up 112.5 x4 112.5 x4
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin between x12-15 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of x12-15 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin between x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15
Done

Day 34 (Squat, Legs) Set 1 Set 2

Squat Warm Up 167.5 x4 167.5 x4
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 35 (Rest/Active Recovery)
 *Enter weight from the chart under Week 4
to calculate numbers for Week 5

Set 3 Set 4 Set 5

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

158 x6
105 x6

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

### x3
### x4 112.5 x4
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

### x4 167.5 x4
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
Week 6
Day 36 (Squat, Bench, Deadlift) Set 1 Set 2
Squat Warm Up 147.5 x8 147.5 x8
Bench Press Warm Up 100.0 x8 100.0 x8
Deadlift Warm Up 192.5 x6 192.5 x6
Done
Day 37 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin betweenx6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin betweenx6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 38 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 157.5 x6 157.5 x6
Bench Press Warm Up 105.0 x6 105.0 x6
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin betweenx10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 39 (Rest/Active Recovery)

Day 40 (Deadlift, Bench, Upper-Body) Set 1 Set 2

Deadlift (AMRAP Set 3) Warm Up 220.0 x3 220.0 x3
Bench Press (AMRAP Set 4) Warm Up 112.5 x4 112.5 x4
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin betweenx12-15 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of x12-15 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin betweenx12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15
Done

Day 41 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Set 4) Warm Up 167.5 x4 167.5 x4
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin betweenx10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15

Day 42 (Rest/Active Recovery)

Auto-Regulation for Week 7

# of Reps 1-3 4-5 6-7 8-9 10+

SQUAT 192.5 197.5 200.0 202.5 205.0

# of Reps 1-3 4-5 6-7 8-9 10+

BENCH PRESS 127.5 132.5 135.0 137.5 137.5

# of Reps 1-2 3-4 5-6 7-8 9+

DEADLIFT 250.0 257.5 262.5 265.0 267.5

*These numbers are calculated by based on the performance

of days 40 and 41, which will determine the difficulty for the
next week of this block
 INTERMEDIATE BLOCK

Set 3 Set 4 Set 5

147.5 x8
100.0 x8
192.5 x6

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

157.5 x6 157.5 x6
105.0 x6 105.0 x6

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

220.0 x3 220.0 AMRAP
112.5 x4 112.5 x4 112.5 AMRAP
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

167.5 x4 167.5 x4 167.5 AMRAP
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
TERMEDIATE BLOCK
ENTER WEIGHT BELOW
Squat: 197.5

Bench: 137.5

Week 7 Deadlift: 265.0

Day 43 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 147.5 x8 147.5 x8
Bench Press Warm Up 102.5 x8 102.5 x8
Deadlift Warm Up 200.0 x6 200.0 x6
Done
Day 44 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 45 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 157.5 x6 157.5 x6
Bench Press Warm Up 110.0 x6 110.0 x6
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 46 (Rest/Active Recovery)

Day 47 (Deadlift, Bench, Upper-Body) Set 1 Set 2

Deadlift (AMRAP Final Set) Warm Up 225.0 x3 225.0 x3
Bench Press (AMRAP Final Set) Warm Up 117.5 x4 117.5 x4
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin between x12-15 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of x12-15 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin between x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15
Done

Day 48 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up 167.5 x4 167.5 x4
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 49 (Rest/Active Recovery)

Auto-Regulation for Week 8

# of Reps 1-3 4-5 6-7 8-9 10+

SQUAT 192.5 197.5 200.0 202.5 207.5

# of Reps 1-3 4-5 6-7 8-9 10+

BENCH PRESS 132.5 137.5 140.0 142.5 142.5

# of Reps 1-2 3-4 5-6 7-8 9+

DEADLIFT 257.5 265.0 270.0 272.5 275.0

*These numbers are calculated by based on the performance

of days 47 and 48, which will determine the difficulty for the
next week of this block
 *Enter weight from the chart under Week 6
to calculate numbers for Week 7

Set 3 Set 4 Set 5

147.5 x8 147.5 x8
102.5 x8 102.5 x8
200.0 x6 200.0 x6

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

157.5 x6 157.5 x6 157.5 x6
110.0 x6 110.0 x6 110.0 x6

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

225.0 x3 225.0 x3 225.0 AMRAP
117.5 x4 117.5 x4 117.5 AMRAP
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

167.5 x4 167.5 x4 167.5 AMRAP
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
 ENTER WEIGHT BELOW
Squat: 202.5

Bench: 140.0

Week 8 Deadlift: 272.5

Day 50 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 167.5 x3 167.5 x3
Bench Press Warm Up 115.0 x5 115.0 x5
Deadlift Warm Up 210.0 x3 210.0 x3
Done
Day 51 (Full-Body Hypertrophy) Set 1 Set 2
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3RIR) Warm Up x8-10 x8-10
Calf Raise (1RIR) Warm Up x6-8 x6-8
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1 RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 52 (Squat, Bench, Deadlift) Set 1 Set 2
Squat Warm Up 142.5 x4 142.5 x4
Bench Press Warm Up 97.5 x4 97.5 x4
Deadlift Warm Up 190.0 x4 190.0 x4
Done
Day 53 (Rest/Active Recovery)

Day 54 (Rest/Active Recovery)

Day 55 (Rep Test) Set 1 Set 2

Squat Warm Up 172.5 AMRAP
Bench Press Warm Up 115.0 AMRAP
Deadlift Warm Up 225.0 AMRAP

Day 56 (Rest)
 Estimated 1RMs for Intensity Block

# of Reps 1-2 3-4 5-6 7+

SQUAT 192.5 197.5 200.0 202.5

# of Reps 1-2 3-4 5-6 7+

BENCH PRESS 130.0 132.5 135.0 135.0

# of Reps 1-2 3-4 5-6 7+

DEADLIFT 252.5 257.5 262.5 265.0

*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
 *Enter weight from the chart under Week 7
to calculate numbers for Week 8

Set 3 Set 4 Set 5

167.5 x3 167.5 x3 167.5 x3
115.0 x5 115.0 x5 115.0 x5
210.0 x3

Set 3 Set 4 Set 5

x6-8 x6-8

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

142.5 x4 142.5 x4
97.5 x4 97.5 x4
190.0 x4

Set 3 Set 4 Set 5

 ENTER WEIGHT BELOW
Squat: 202.5

Bench: 135.0

Week 9 Deadlift: 265.0

Day 57 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 157.5 x7 157.5 x7
Bench Press Warm Up 105.0 x7 105.0 x7
Deadlift Warm Up 205.0 x5 205.0 x5
Done
Day 58 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 59 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 167.5 x5 167.5 x5
Bench Press Warm Up 112.5 x5 112.5 x5
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 60 (Rest/Active Recovery)
Done
Day 61 (Deadlift, Bench, Upper-Body) Set 1 Set 2
Deadlift Warm Up 232.5 x2 232.5 x2
Bench Press Warm Up 117.5 x3 117.5 x3
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin between x12-15 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of x12-15 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin between x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15
Done

Day 62 (Squat, Legs) Set 1 Set 2

Squat Warm Up 177.5 x3 177.5 x3
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 63 (Rest/Active Recovery)
 *Enter weight from the chart under Week 8
to calculate numbers for Week 9

Set 3 Set 4 Set 5

### x7
### x7
### x5

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

### x5
### x5

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

### x2
### x3 117.5 x3
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

### x3 177.5 x3
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
Week 10
Day 64 (Squat, Bench, Deadlift) Set 1 Set 2
Squat Warm Up 157.5 x7 157.5 x7
Bench Press Warm Up 105.0 x7 105.0 x7
Deadlift Warm Up 205.0 x5 205.0 x5
Done
Day 65 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin betweenx6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin betweenx6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 66 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 167.5 x5 167.5 x5
Bench Press Warm Up 112.5 x5 112.5 x5
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin betweenx10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done - Squats hard
Day 67 (Rest/Active Recovery)
Done
Day 68 (Deadlift, Bench, Upper-Body) Set 1 Set 2
Deadlift (AMRAP Set 3) Warm Up 232.5 x2 232.5 x2
Bench Press (AMRAP Set 4) Warm Up 117.5 x3 117.5 x3
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin betweenx12-15 x12-15
Lateral Raise (2RIR) sets
Warm
30Up
seconds of x12-15 x12-15
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Machine Preacher/Concentration Curl (1RIR) rest
Warm Upin betweenx12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) sets
Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
BFR Tricep Push-down (2 Cluster Sets) Warm Up x30 x15
Done

Day 69 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Set 4) Warm Up 177.5 x3 177.5 x3
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin betweenx10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 70 (Rest/Active Recovery)
Done

Auto-Regulation for Week 11

# of Reps 1-2 3-4 5-6 7-8 9+

SQUAT 197.5 202.5 205.0 207.5 210.0

# of Reps 1-2 3-4 5-6 7-8 9+

BENCH PRESS 130.0 135.0 137.5 140.0 140.0

# of Reps 1 2-3 4-5 6-7 8+

DEADLIFT 257.5 265.0 270.0 272.5 275.0

*These numbers are calculated by based on the performance

of days 68 and 69, which will determine the difficulty for the
next week of this block
 INTENSITY BLOCK

Set 3 Set 4 Set 5

157.5 x7 157.5 x7
105.0 x7 105.0 x7
205.0 x5 205.0 x5

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

167.5 x5 167.5 x5
112.5 x5 112.5 x5

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

232.5 x2 232.5 AMRAP
117.5 x3 117.5 x3 117.5 AMRAP
 x12-15 x12-15 x12-15
x15 x15
x12-15
x15 x15

Set 3 Set 4 Set 5

177.5 x3 177.5 x3 177.5 AMRAP
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
NTENSITY BLOCK
ENTER WEIGHT BELOW
Squat: 205.0

Bench: 140.0

Week 11 Deadlift: 275.0

Day 71 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 160.0 x7 160.0 x7
Bench Press Warm Up 107.5 x7 107.5 x7
Deadlift Warm Up 212.5 x5 212.5 x5
Done - Accidentally did 105 for BENCH
Day 72 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 73 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 170.0 x5 170.0 x5
Bench Press Warm Up 115.0 x5 115.0 x5
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 74 (Rest/Active Recovery)
Done
Day 75 (Deadlift, Bench, Upper-Body) Set 1 Set 2
Deadlift (AMRAP Final Set) Warm Up 240.0 x2 240.0 x2
Bench Press (AMRAP Final Set) Warm Up 122.5 x3 122.5 x3
Pec-Deck Fly/Cable Crossover (3RIR) Warm Up x12-15 x12-15
Cable/Machine Lat Pull-Down (2RIR) Warm
30Up
seconds of x12-15 x12-15
Dumbbell/Machine Row (2RIR) rest
Warm Upin between x12-15 x12-15
Lateral Raise (2RIR) sets
Warm Up x12-15 x12-15
 30 seconds of
rest in between
sets
Machine Preacher/Concentration Curl (1RIR) Warm Up x12-15 x12-15
BFR Machine Bicep Curl (2 Cluster Sets) Warm Up x30 x15
Cable Tricep Push-down (1RIR) Warm Up x12-15 x12-15
Done

Day 76 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up 180.0 x3 180.0 x3
BFR Leg Extension Warm Up x30 x15
BFR Leg Curl Warm
30Up
seconds of x30 x15
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x12-15 x12-15
BFR Calf Raise Warm Up x30 x15
Done
Day 77 (Rest/Active Recovery)

Auto-Regulation for Week 12

# of Reps 1-2 3-4 5-6 7-8 9+

SQUAT 200.0 205.0 207.5 210.0 215.0

# of Reps 1-2 3-4 5-6 7-8 9+

BENCH PRESS 135.0 140.0 142.5 145.0 145.0

# of Reps 1 2-3 4-5 6-7 8+

DEADLIFT 267.5 275.0 280.0 282.5 285.0

*These numbers are calculated by based on the performance

of days 75 and 76, which will determine the difficulty for the
next week of this block
 *Enter weight from the chart under Week 10
to calculate numbers for Week 11

Set 3 Set 4 Set 5

160.0 x7 160.0 x7 160.0 x7
107.5 x7 107.5 x7 107.5 x7
212.5 x5 212.5 x5 212.5 x5

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

170.0 x5 170.0 x5 170.0 x5
115.0 x5 115.0 x5 115.0 x5

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5

240.0 x2 240.0 x2 240.0 AMRAP
122.5 x3 122.5 x3 122.5 AMRAP
 x12-15 x12-15 x12-15
x15 x15
x12-15 x12-15 x12-15

Set 3 Set 4 Set 5

180.0 x3 180.0 x3 180.0 AMRAP
x15 x15
x15 x15
x10-15
x15-20
x12-15
x15 x15
 ENTER WEIGHT BELOW
Squat: 207.5

Bench: 142.5

Week 12 Deadlift: 280.0

Day 78 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 160.0 x7 160.0 x7
Bench Press Warm Up 110.0 x7 110.0 x7
Deadlift Warm Up 202.5 x5 202.5 x5
Done - 5 Sets on Deadlift
Day 79 (Upper Hypertrophy) Set 1 Set 2
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10
Done
Day 80 (Squat, Bench, Legs) Set 1 Set 2
Squat Warm Up 170.0 x5 170.0 x5
Bench Press Warm Up 117.5 x5 117.5 x5
Leg Extension (3RIR) Warm Up x8-10 x8-10
Leg Curl (3 RIR) Warm
30Up
seconds of x8-10 x8-10
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Done
Day 81 (Rest/Active Recovery)
Done
Day 82 (Deadlift, Bench, Upper-Body) Set 1 Set 2
Deadlift (AMRAP Final Set) Warm Up 245.0 x2 245.0 x2
Bench Press (AMRAP Final Set) Warm Up 125.0 x3 125.0 x3
Flat/Incline Dumbbell Press (3RIR) Warm Up x6-8 x6-8
Lat Pull-down/Weighted Pull-up (2RIR) Warm
30Up
seconds of x6-8 x6-8
T-Bar Row/Machine Row (2RIR) rest
Warm Upin between x6-8 x6-8
Seated Military Press (3RIR) sets
Warm
30Up
seconds of x5-7 x5-7
rest in between
sets
 30 seconds of
rest in between
sets
30 seconds of
Dumbbell/EZ-Bar Curl (1RIR) rest
Warm Upin between x6-8 x6-8
BFR Machine Bicep Curl sets
Warm Up x20 x10
EZ-Bar Skullcrusher/Tricep Push-down (1RIR) Warm Up x6-8 x6-8
BFR Skullcrusher/Cable Tricep Push-down Warm Up x20 x10

Day 83 (Squat, Legs) Set 1 Set 2

Squat (AMRAP Final Set) Warm Up 182.5 x3 182.5 x3
Leg Extension (3RIR) Warm Up x6-8 x6-8
Leg Curl (3 RIR) Warm
30Up
seconds of x6-8 x6-8
Reverse Hyperextension (Optional) rest
Warm Upin between x10-15 x10-15
Ukrainian Stallion (Optional) sets
Warm Up x15-20 x15-20
Calf Raise (1RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x30 x15

Day 84 (Rest/Active Recovery)

Estimated 1RMs for Final Week

# of Reps 1-2 3-4 5-6 7+

SQUAT 197.5 202.5 205.0 207.5

# of Reps 1-2 3-4 5-6 7+

BENCH PRESS 132.5 135.0 137.5 137.5

# of Reps 1 2-3 4-5 6+

DEADLIFT 260.0 265.0 270.0 272.5

*The numbers you use for the Intensity Block are determined by
how many repetitions you perform for each lift on Day 55

**If only 1-2 repetitions are performed, use the reduced 1RM
and repeat the Intermediate Block with those new 1RMs
 *Enter weight from the chart under Week 11
to calculate numbers for Week 12

Set 3 Set 4 Set 5 Set 6

160.0 x7 160.0 x7 160.0 x7 160 x7
110.0 x7 110.0 x7 110.0 x7 110 x7
202.5 x5 202.5 x5 202.5 x5 202.5 x5

Set 3 Set 4 Set 5

x6-8

x6-8 x6-8 x6-8

x10 x10
x6-8 x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5 Set 6

170.0 x5 170.0 x5 170.0 x5 170.0 x5
117.5 x5 117.5 x5 117.5 x5 117.5 x5

x10-15
x15-20
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5 Set 6

245.0 x2 245.0 x2 245.0 x2 245.0 AMRAP
125.0 x3 125.0 x3 125.0 x3 125.0 AMRAP

x6-8
 x6-8 x6-8
x10 x10
x6-8 x6-8
x10 x10

Set 3 Set 4 Set 5 Set 6

182.5 x3 182.5 x3 182.5 x3 182.5 AMRAP

x6-8 x6-8
x10-15
x15-20
x6-8 x6-8
x15 x15
 FINAL WEEK
ENTER WEIGHT BELOW
Squat: 205.0

Bench: 137.5

Week 13 Deadlift: 272.5

Day 85 (Squat, Bench, Deadlift) Set 1 Set 2

Squat Warm Up 170.0 x3 170.0 x3
Bench Press Warm Up 112.5 x3 112.5 x3
Deadlift Warm Up 210.0 x3 210.0 x3

Day 86 (Full Body Hypertrophy) Set 1 Set 2

30 seconds rest
Leg Extension (3RIR) Warm Up
in between sets x8-10 x8-10
Leg Curl (3RIR) Warm Up x8x10 x8x10
Calf Raise (1 RIR) Warm Up x6-8 x6-8
BFR Calf Raise Warm Up x20 x10
Pec-Deck Fly/Cable Cross-Over (3 RIR) Warm Up x12-15 x12-15
Lat Pull-Down (2 RIR) Warm Up x12-15 x12-15
30 seconds rest
Dumbbell/Machine Row (2 RIR) Warm Up
in between sets x12-15 x12-15
Lateral Raise (2 RIR) Warm Up x12-15 x12-15
Preacher/Concentration Curl (1 RIR) Warm Up x12-15 x12-15
BFR Machine Curl (2 Cluster Sets) Warm Up x30 x15
Cable Tricep Push-Down (1 RIR) Warm Up x12-15 x12-15

Day 87 (Squat, Bench, Legs) Set 1 Set 2

Squat Warm Up 147.5 x4 147.5 x4
Bench Press Warm Up 100.0 x4 100.0 x4
Deadlift Warm Up 190.0 x3 190.0 x3

Day 88 (Rest)

Day 89 (Rest)

Day 90 (Testing) Attempt 1 Attempt 2

90-94% 96-100%
Squat Warm Up
185 to 192.5 197.5 to 205
 Squat Warm Up
185 to 192.5 197.5 to 205
90-94% 96-100%
Bench Press Warm Up
125 to 130 132.5 to 137.5
90-94% 96-100%
Deadlift Warm Up
245 to 255 262.5 to 272.5

*Choose numbers between the two percentages given per attempt

Ex: if your estimated 1RM on the deadlift is 500lbs, you will choose anything
between the range of 450-470lbs for your first attempt
K

*Enter weight from the chart under Week 12

to calculate numbers for Week 13

Set 3 Set 4 Set 5

170.0 x3 170.0 x3 170.0 x3
112.5 x3 112.5 x3 112.5 x3
210.0 x3

Set 3 Set 4 Set 5

x6-8 x6-8
x10 x10

x12-15 x12-15 x12-15

x15 x15
x12-15 x12-15 x12-15

Set 3 Set 4 Set 5

147.5 x4 147.5 x4
100.0 x4 100.0 x4
190.0 x3

Attempt 3
100-104%
205 to 212.5
205 to 212.5
100-104%
137.5 to 142.5
100-104%
272.5 to 282.5