1RM CALCULATOR BIG LIFTS D1 D2 D3 D4 Military Press Deadlift Barbell Bench Press Back Squat (Wide Stance) CARRY-OVER

LIFTS D1 D2 D3 D4 Close-Grip Bench Press Deadlift (Deficit) Barbell Incline Press Back Squat (Narrow Stance) WEIGHT 125 300 200 225 WEIGHT 165 225 135 180 REPS 5 5 5 5 REPS 5 5 5 5 1RM 146 350 233 262 1RM 192 262 157 210 TRAINING MAX 131 315 210 236 TRAINING MAX 173 236 141 189 WORKING MAX 131 315 210 236 WORKING MAX 173 236 141 189 40.00% 55 130 85 95 40.00% 70 95 60 80

REP RANGES ACCESSORY LIFTS D1 D1 D2 D2 D3 D3 D4 D4 Dumbbell Shoulder Press Dips Pull-ups Dumbbell Rows Dumbbell Bench Press Push-ups Leg Press Leg Curls WORKING 10-20 10-20 10-20 10-20 10-20 10-20 10-20 10-20 DELOAD 10 10 10 10 10 10 10 10

1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE 1RM OR TRAININ 2. TYPE YOUR TRAINING MAX IN THE WORKING MAX COLUMN 2. PRINT YOUR WORKOUT SHEETS 3. AFTER WEEK 4, ADD WEIGHT TO YOUR WORKING MAX: - ADD 5LBS FOR UPPER BODY EXERCISES - ADD 10LBS FOR LOWER BODY EXERCISES

4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM

* YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER S

* REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANG

ROUNDING UP FOR 2.5LBS INCREMENTS 50.00% 70 160 105 120 50.00% 90 120 75 95 60.00% 80 190 130 145 60.00% 105 145 85 115 65.00% 90 205 140 155 65.00% 115 155 95 125 70.00% 95 225 150 170 70.00% 125 170 100 135 75.00% 100 240 160 180 75.00% 130 180 110 145 80.00% 105 255 170 190 80.00% 140 190 115 155 85.00% 115 270 180 205 85.00% 150 205 120 165 90.00% 120 285 190 215 90.00% 160 215 130 175 95.00% 125 300 200 225 95.00% 165 225 135 180

ECTLY EDIT THE 1RM OR TRAINING MAX COLUMNS) WORKING MAX COLUMN

UR WORKING MAX:

SES

CISES

PRESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.

WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: BACK SQUAT FOR FRONT SQUAT)

DTH OF OTHER SHEETS WHEN CHANGING LIFT NAMES

Week 1 Day 1 Military Press Close-Grip Bench Press Dumbbell Shoulder Press Dips Day 2 Deadlift Deadlift (Deficit) Pull-ups Dumbbell Rows Day 3 Barbell Bench Press Barbell Incline Press Dumbbell Bench Press Push-ups Day 4 Back Squat (Wide Stance) Back Squat (Narrow Stance) Leg Press Leg Curls 5 10 10-20 10-20 155 95 5 10 10-20 10-20 180 115 5+ 10 10-20 10-20 205 135 10-20 10-20 10-20 10-20 Max Reps: _____ 5 10 10-20 10-20 140 75 5 10 10-20 10-20 160 85 5+ 10 10-20 10-20 180 100 10-20 10-20 10-20 10-20 Max Reps: _____ 5 10 10-20 10-20 205 120 5 10 10-20 10-20 240 145 5+ 10 10-20 10-20 270 170 10-20 10-20 10-20 10-20 Max Reps: _____ 5 10 10-20 10-20 90 90 5 10 10-20 10-20 100 105 5+ 10 10-20 10-20 115 125 10-20 10-20 10-20 10-20 Max Reps: _____

Week 2 Day 1 Military Press Close-Grip Bench Press Dumbbell Shoulder Press Dips Day 2 Deadlift Deadlift (Deficit) Pull-ups Dumbbell Rows Day 3 Barbell Bench Press Barbell Incline Press Dumbbell Bench Press Push-ups Day 4 Back Squat (Wide Stance) Back Squat (Narrow Stance) Leg Press Leg Curls 3 8 10-20 10-20 170 115 3 8 10-20 10-20 190 135 3+ 6 10-20 10-20 215 155 10-20 10-20 10-20 10-20 Max Reps: _____ 3 8 10-20 10-20 150 85 3 8 10-20 10-20 170 100 3+ 6 10-20 10-20 190 115 10-20 10-20 10-20 10-20 Max Reps: _____ 3 8 10-20 10-20 225 145 3 8 10-20 10-20 255 170 3+ 6 10-20 10-20 285 190 10-20 10-20 10-20 10-20 Max Reps: _____ 3 8 10-20 10-20 95 105 3 8 10-20 10-20 105 125 3+ 6 10-20 10-20 120 140 10-20 10-20 10-20 10-20 Max Reps: _____

Week 3 Day 1 Military Press Close-Grip Bench Press Dumbbell Shoulder Press Dips Day 2 Deadlift Deadlift (Deficit) Pull-ups Dumbbell Rows Day 3 Barbell Bench Press Barbell Incline Press Dumbbell Bench Press Push-ups Day 4 Back Squat (Wide Stance) Back Squat (Narrow Stance) Leg Press Leg Curls 5 5 10-20 10-20 180 115 3 5 10-20 10-20 205 145 1+ 5+ 10-20 10-20 225 165 10-20 10-20 Max Reps: _____ Max Reps: _____ 10-20 10-20 5 5 10-20 10-20 160 85 3 5 10-20 10-20 180 110 1+ 5+ 10-20 10-20 200 120 10-20 10-20 Max Reps: _____ Max Reps: _____ 10-20 10-20 5 5 10-20 10-20 240 145 3 5 10-20 10-20 270 180 1+ 5+ 10-20 10-20 300 205 10-20 10-20 Max Reps: _____ Max Reps: _____ 10-20 10-20 5 5 10-20 10-20 100 105 3 5 10-20 10-20 115 130 1+ 5+ 10-20 10-20 125 150 10-20 10-20 Max Reps: _____ Max Reps: _____ 10-20 10-20

Week 4 (DELOAD) Day 1 Military Press Close-Grip Bench Press Dumbbell Shoulder Press Dips Day 2 Deadlift Deadlift (Deficit) Pull-ups Dumbbell Rows Day 3 Barbell Bench Press Barbell Incline Press Dumbbell Bench Press Push-ups Day 4 Back Squat (Wide Stance) Back Squat (Narrow Stance) Leg Press Leg Curls 5 5 10 10 95 80 5 5 10 10 120 95 5 5 10 10 145 115 10 10 10 10 5 5 10 10 85 60 5 5 10 10 105 75 5 5 10 10 130 85 10 10 10 10 5 5 10 10 130 95 5 5 10 10 160 120 5 5 10 10 190 145 10 10 10 10 5 5 10 10 55 70 5 5 10 10 70 90 5 5 10 10 80 105 10 10 10 10

CYCLE 1 WEEK 1 BIG LIFTS Military Press Deadlift Barbell Bench Press Back Squat (Wide Stance) WEIGHT MAX REPS WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 1 WEEK 1 CARRY-OVER LIFTS Close-Grip Bench Press Deadlift (Deficit) Barbell Incline Press Back Squat (Narrow Stance) WEIGHT WEEK 2 WEIGHT WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT WEEK 2 WEIGHT

CYCLE 2

CYCLE 2 WEEK 1 WEIGHT MAX REPS WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS

CYC

CYCLE 2 WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT WEEK 2 WEIGHT

CYCLE 3 WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT

CYC

CYCLE 3 WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS

CYCLE 4 WEEK 2 WEIGHT MAX REPS

CYCLE 4 WEEK 2 WEIGHT WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT WEEK 2 WEIGHT

CYCLE 5 WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 4 WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS

CYCLE 5 WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 6 WEEK 1 WEIGHT WEEK 2 WEIGHT WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT WEEK 2 WEIGHT

CYCLE 7 WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 6 WEEK 1 WEIGHT MAX REPS WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS

CYCLE 7 WEEK 2 WEIGHT

CYCLE 8 WEEK 1 WEIGHT WEEK 2 WEIGHT WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT WEEK 2 WEIGHT

CYCLE 9 WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 7 WEEK 2 MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS

CYCLE 8 WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS

CYCLE 10 WEEK 1 WEIGHT WEEK 2 WEIGHT WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT WEEK 2 WEIGHT

CYCLE 11 WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 9 WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS

CYCL

CYCLE 12 WEEK 1 WEIGHT WEEK 2 WEIGHT WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 10 WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS

CYCLE 11 WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT

CYCLE 12 WEEK 3 MAX REPS WEEK 4 WEIGHT WEEK 1 WEIGHT MAX REPS WEEK 2 WEIGHT MAX REPS WEEK 3 WEIGHT MAX REPS WEEK 4 WEIGHT

CYCLE 1 ACCESSORY LIFTS Dumbbell Shoulder Press Dips Pull-ups Dumbbell Rows Dumbbell Bench Press Push-ups Leg Press Leg Curls W1 W2 W3 W4 W1 W2

CYCLE 2 W3 W4 W1

CYCLE

CYCLE 3 W2 W3 W4 W1 W2

CYCLE 4 W3 W4 W1 W2

CYCLE 5 W3 W4 W1

CYCLE

CYCLE 6 W2 W3 W4 W1 W2

CYCLE 7 W3 W4 W1 W2

CYCLE 8 W3 W4 W1

CYCLE

CYCLE 9 W2 W3 W4 W1

CYCLE 10 W2 W3 W4 W1

CYCLE 11 W2 W3 W4 W1

CYCLE

CYCLE 12 W2 W3 W4