Enter your 1 Rep Maxes (1RM), your prefered unit type (Lb or Kg), and then begin W

You must push Cells Highlighted in Yellow for as m

For Cells Highlighted in Green you have the Option to push for additional reps at a weigh
Use the Estimated 1RM Calculator to determine if you have set a new Rep PR
Change the number in the white "Week #:" Ce
At the end of each 6 week cycle, as long as you were completing all your reps, add 5
Bench
Flat Bench
Lb or Kg?

1RM
100
-?-

Tricep 1
Close Grip Bench
Weight:

1RM
100

Tricep 2
Slingshot Bench
?

Reps:

r Kg), and then begin Week 1 by changing the - ? - symbol in the drop down tab to 1
hted in Yellow for as many reps as possible (AMRAP)
ditional reps at a weight greater than or equal to that which is shown, but it is not required.
ave set a new Rep PR on AMRAP Sets, Adjust Maxes accordingly after each Rep PR
e white "Week #:" Cell at the end of each week.
ing all your reps, add 5 lb to each lift that you did not increase via Rep PR Progression

Tricep 2
ingshot Bench

1RM
100
?

Shoulder 1
Incline Bench
Est. 1RM:

1RM
100

Shoulder 2
O.H.P
Week #:

1RM
100
-?-

-?-

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