ADVANCED BODYBUILDING ACCUMULATION BLOCK

MAXES: Kg True 1RM x Reps

SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1
FS: 95.0 95.0 x 1

CATEGORY: WK 1 WK 2

DAY 1 LOAD %1RM RPE

SQUAT Opp Sq 3 x 10 90 65.0% 8 Opp Sq 3

DEADLIFT Opp DL 3 x 10 117.5 65.0% 8 Opp DL 3
ACC SL Variant 3 x 10 8 SL Variant 3
ACC Leg Curl 3 x 12 8 Leg Curl 3
ACC St Calf 3 x 15 8 St Calf 3

DAY 2
BENCH Opp BP 3 x 10 57.5 65.0% 8 Opp BP 3
ACC Hor Push 3 x 10 8 Hor Push 3
ACC Hor Pull 3 x 10 8 Hor Pull 3
ACC Lat Raise 3 x 15 8 Lat Raise 3
ACC Biceps 3 x 15 8 Biceps 3
ACC Triceps 3 x 15 8 Triceps 3
ACC Face Pull 3 x 15 7 Face Pull 3

DAY 3
ACC St LP Variant 3 x 8 8 St LP Variant 3
ACC HH Variant 3 x 8 8 HH Variant 3
ACC St Calf 3 x 10 8 St Calf 3
ACC Ver Push 3 x 10 8 Ver Push 3
ACC Ver Pull 3 x 10 8 Ver Pull 3
ACC Dips 3 x 12 8 Dips 3
ACC Flys 3 x 12 8 Flys 3

DAY 5
SQUAT Squat 3 x 6 112.5 80.0% 9.5 Squat 3
DEADLIFT Deadlif 3 x 6 145 80.0% 9.5 Deadlif 3
ACC Se LP Variant 3 x 10 8 Se LP Variant 3
ACC Leg Ext 3 x 12 8 Leg Ext 3
ACC Se Calf 3 x 12 8 Se Calf 3

DAY 6
BENCH Bench 3 x 6 72.5 80.0% 9.5 Bench 3
ACC Hor Pull 3 x 6 9 Hor Pull 3
OHP OHP 3 x 6 45 80.0% 9 OHP 3
ACC Ver Pull 3 x 6 9 Ver Pull 3
ACC Biceps 3 x 12 8 Biceps 3
ACC Triceps 3 x 12 8 Triceps 3

average intensity: 73.6% average intensity:

%SQ %BN %DL %OP

NL 30% 30% 30% 11%
VOL 32% 21% 42% 6%

180 98
160
96
140
120 94
100
Avg Wt
Lifs

92
80 NL
60 90 AVG WT (i ntens i ty)
40
88
20
0 86
Week
 WK 3

LOAD %1RM RPE LOAD %1RM RPE

x9 95 67.5% 8 Opp Sq 3x8 97.5 70.0% 8
x 9 122.5 67.5% 8 Opp DL 3x8 125 70.0% 8
x9 8 SL Variant 3x8 8
x 11 8 Leg Curl 3 x 10 8
x 14 8 St Calf 3 x 13 8

x9 60 67.5% 8 Opp BP 3x8 62.5 70.0% 8

x9 8 Hor Push 3x8 8
x9 8 Hor Pull 3x8 8
x 14 8 Lat Raise 3 x 13 8
x 14 8 Biceps 3 x 13 8
x 14 8 Triceps 3 x 13 8
x 14 7 Face Pull 3 x 13 7

x7 8 St LP Variant 3x6 8
x7 8 HH Variant 3x6 8
x9 8 St Calf 3x8 8
x9 8 Ver Push 3x8 8
x9 8 Ver Pull 3x8 8
x 11 8 Dips 3 x 10 8
x 11 8 Flys 3 x 10 8

x5 115 82.5% 9.5 Squat 3x4 120 85.0% 9.5

x 5 147.5 82.5% 9.5 Deadlif 3x4 152.5 85.0% 9.5
x9 8 Se LP Variant 3x8 8
x 11 8 Leg Ext 3 x 10 8
 x 11 8 Se Calf 3 x 10 8

x5 75 82.5% 9.5 Bench 3x4 77.5 85.0% 9.5

x5 9 Hor Pull 3x4 9
x5 45 82.5% 9 OHP 3x4 47.5 85.0% 9
x5 9 Ver Pull 3x4 9
x 11 8 Biceps 3 x 10 8
x 11 8 Triceps 3 x 10 8

average intensity: 76.1% average intensity: 78.6%

 WK 4 (Deload)

LOAD %1RM RPE

Opp Sq 2x8 90 65.0% 7
Opp DL 2x8 117.5 65.0% 7
SL Variant 2x8 7
Leg Curl 2 x 10 7
St Calf 2 x 13 7

Opp BP 2x8 57.5 65.0% 7

Hor Push 2x8 7
Hor Pull 2x8 7
Lat Raise 2 x 13 7
Biceps 2 x 13 7
Triceps 2 x 13 7
Face Pull 2 x 13 6

St LP Variant 2x6 7
HH Variant 2x6 7
St Calf 2x6 7
Ver Push 2x6 7
Ver Pull 2x6 7
Dips 2 x 10 7
Flys 2 x 10 7

Squat 2x4 112.5 80.0% 9

Deadlif 2x4 145 80.0% 9
Se LP Variant 2x6 7
Leg Ext 2 x 10 7
 Se Calf 2 x 10 7

Bench 3x4 72.5 80.0% 8

Hor Pull 2x4 8
OHP 2x4 45 80.0% 8
Ver Pull 2x4 8
Biceps 2 x 10 7
Triceps 2 x 10 7

average intensity: 73.6%

ADVANCED BODYBUILDING INTENSIFICATION BLOCK

MAXES: Kg True 1RM x Reps

SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1

CATEGORY: WK 1 WK 2

DAY 1 LOAD %1RM RPE

SQUAT Squat 3 x 9 95 67.5% 8 Squat 3

DEADLIFT Deadlif 3 x 9 122.5 67.5% 8 Deadlif 3
ACC SL Variant 3 x 9 8 SL Variant 3
ACC Leg Curl 3 x 9 9 Leg Curl 3
ACC St Calf 4 x 9 9 St Calf 4

DAY 2
BENCH Bench 5 x 9 60 67.5% 8 Bench 5
ACC Hor Pull 4 x 9 8 Hor Pull 4
ACC Flys 4 x 11 9 Flys 4
ACC Lat Raise 3 x 14 8 Lat Raise 3
ACC Biceps 3 x 14 9 Biceps 3

DAY 3
ACC LP Variant 3 x 7 7 LP Variant 3
ACC HH Variant 3 x 7 7 HH Variant 3
OHP OHP 3 x 7 37.5 70.0% 7 OHP 3
ACC Ver Pull 3 x 7 7 Ver Pull 3
ACC Dips 3 x 9 8 Dips 3
ACC Triceps 3 x 9 9 Triceps 3
ACC Leg Ext 3 x 9 8 Leg Ext 3
ACC Se Calf 3 x 14 8 Se Calf 3

DAY 5
SQUAT Squat 4 x 5 115 82.5% 9 Squat 4
DEADLIFT Deadlif 4 x 5 147.5 82.5% 9 Deadlif 4
ACC Leg Ext 4 x 7 9 Leg Ext 4
ACC St Calf 4 x 7 9 St Calf 4

DAY 6
BENCH Bench 5 x 5 75 82.5% 9 Bench 5
ACC Hor Pull 4 x 5 9 Hor Pull 4
OHP OHP 4 x 5 45 82.5% 9 OHP 4
ACC Ver Pull 4 x 5 9 Ver Pull 4
ACC Biceps 3 x 11 9 Biceps 3

average intensity: 75.3% average intensity:

%SQ %BN %DL %OP

NL 23% 34% 23% 20%
VOL 28% 26% 36% 10%

250 92

200 90

88
150

Avg Wt
Lifs

86
100 NL
84 AVG WT (intens i ty)
50 82

0 80
Week
 WK 3

LOAD %1RM RPE LOAD %1RM RPE

x8 97.5 70.0% 8 Squat 3x7 102.5 72.5% 8
x8 125 70.0% 8 Deadlif 3x7 130 72.5% 8
x8 8 SL Variant 3x7 8
x8 9 Leg Curl 3x7 9
x8 9 St Calf 4x7 9

x8 62.5 70.0% 8 Bench 5x7 65 72.5% 8

x8 8 Hor Pull 4x7 8
x 10 9 Flys 4x9 9
x 13 8 Lat Raise 3 x 12 8
x 13 9 Biceps 3 x 12 9

x6 7 LP Variant 3x5 7
x6 7 HH Variant 3x5 7
x6 40 72.5% 7 OHP 3x5 42.5 75.0% 7
x6 7 Ver Pull 3x5 7
x8 8 Dips 3x7 8
x8 9 Triceps 3x7 9
x8 8 Leg Ext 3x7 8
x 13 8 Se Calf 3 x 12 8

x4 120 85.0% 9 Squat 4x3 122.5 87.5% 9

x4 152.5 85.0% 9 Deadlif 4x3 157.5 87.5% 9
x6 9 Leg Ext 4x5 9
x6 9 St Calf 4x5 9
 x4 77.5 85.0% 9 Bench 5x3 80 87.5% 9
x4 9 Hor Pull 4x3 9
x4 47.5 85.0% 9 OHP 4x3 47.5 87.5% 9
x4 9 Ver Pull 4x3 9
x 10 9 Biceps 3x9 9

average intensity: 77.8% average intensity: 80.3%

 WK 4 (Deload)

LOAD %1RM RPE

Squat 2x7 95 67.5% 7
Deadlif 2x7 122.5 67.5% 7
SL Variant 2x7 7
Leg Curl 2x7 8
St Calf 2x7 8

Bench 3x7 60 67.5% 7

Hor Pull 2x7 7
Flys 2x9 8
Lat Raise 2 x 12 7
Biceps 2 x 12 8

LP Variant 2x5 6
HH Variant 2x5 6
OHP 2x5 37.5 70.0% 6
Ver Pull 2x5 6
Dips 2x7 7
Triceps 2x7 8
Leg Ext 2x7 7
Se Calf 2 x 12 7

Squat 2x3 115 82.5% 8

Deadlif 2x3 147.5 82.5% 8
Leg Ext 2x5 8
St Calf 2x5 8
 Bench 3x3 75 82.5% 8
Hor Pull 2x3 8
OHP 2x3 45 82.5% 8
Ver Pull 2x3 8
Biceps 2x9 8

average intensity: 75.3%

ADVANCED BODYBUILDING TESTING WEEK (Replaces Intensity Week 4)

MAXES: Kg True 1RM x Reps

SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1

CATEGORY: WK 4

DAY 1 (OFF) SQUAT BENCH

TRUE
DAY 2 (Deadlif Test) LOAD
%1RM
RPE NL VOL NL VOL

DEADLIFT Deadlif 1x0 152.5 85.0% 10

ACC Leg Curl 3 x 10 7
ACC St Calf 3x8 7

DAY 3 (Bench Test)

BENCH Bench 1x0 77.5 85.0% 10 0 0
ACC Hor Pull 3x8 7
ACC Biceps 3 x 10 7

DAY 4 (OFF)

DAY 5 (Squat Test)

SQUAT Squat 1x0 120 85.0% 10 0 0
ACC Leg Ext 3 x 10 7
ACC Se Calf 3 x 10 7

DAY 6 (OHP Test)

OHP OHP 1x0 47.5 85.0% 10
ACC Ver Pull 3 x 10 7
ACC Triceps 3 x 10 7

average intensity: 85.0% 0 0 0 0

TOT LIFTS 0
%SQ %BN %DL %OP TOT VOL: 0
NL #DIV/0!
#DIV/0! ### ### AVG WT #DIV/0!
VOL #DIV/0! #DIV/0! ### ###
DEADLIFT OHP

NL VOL NL VOL

0 0

0 0

0 0 0 0
ADVANCED BODYBUILDING TESTING WEEK (Replaces Intensity Week 4)

MAXES: Kg True 1RM x Reps

SQUAT: 140.0 140.0 x 1
BENCH: 90.0 90.0 x 1
DEADLIFT: 180.0 180.0 x 1
OHP: 55.0 55.0 x 1

CATEGORY: WK 4
SQUAT BENCH
DAY 1 LOAD %1RM RPE NL VOL NL VOL

ACC LP Variant 2 x 5 6
ACC HH Variant 2 x 5 6
ACC SL Variant 2 x 7 7
ACC Leg Ext 2 x 7 7
ACC Leg Curl 2 x 7 8

DAY 2
OHP OHP 2 x 5 37.5 70.0% 6
ACC Ver Pull 2 x 5 6
ACC Dips 2 x 7 7
ACC Hor Pull 2 x 7 7
ACC Flys 2 x 9 8

DAY 3
SQUAT Squat 3x3 105 75.0% 7 9 945
BENCH Bench 3x3 67.5 75.0% 7 9 607.5
DEADLIFT Deadlif 3x3 135 75.0% 7

DAY 4 & 5 (OFF)

DAY 6 (AMRAP Test)

SQUAT Squat 1x0 120 85.0% 10 0 0
BENCH Bench 1x0 77.5 85.0% 10 0 0
DEADLIFT Deadlif 1x0 152.5 85.0% 10

average intensity: 78.6% 9 945 9 607.5

TOT LIFTS 37
%SQ %BN %DL %OP TOT VOL: 2767.5
NL 24% 24% 24% 24% AVG WT 74.80
VOL 34% 22% 44% 44%
DEADLIFT OHP
NL VOL NL VOL

10 375

9 1215

0 0

9 1215 10 375