Unfuck Your Program: 10 Weeks of Periodization, Intermediate Program

READ THE INSTRUCTIONS FIRST!

Enter your 1RM for each of the following lifts.
Squat 150
Bench Press 110
Deadlif 180
Overhead Press 85

If you don't know your 1RM, calculate it here.

You may choose to change the percentages used.

Week 1 65.0%
Week 2 70.0%
Week 3 75.0%
Week 4 80.0%
Week 5 82.5%
Week 6 85.0%
Week 7 87.5%
Week 8 90.0%
Week 9 92.5%
Week 10 95.0%

A few things to keep in mind:

The weekly split is a four-day full-body routine, with two heavy days and two light days. The light days use close variations of the competition
lifs. While you can change any of the exercises in the program to suit your needs, I highly recommend that you complete the full 10-week
program as written before making any changes.
Poundages do not matter for assistance work (marked in light shading). You should choose a weight that you can handle under control, and
perform somewhere between 10 and 20 reps per set. Do not train to failure.
If you unfamiliar with any of the assistance work in the program, check out my YouTube page for demonstrations.
About the program:

If you're coming from the Unfuck Your Program beginner template, you'll notice that we've made some substantial changes to the training
routine. These are explained in more detail in the YouTube video above – please watch it in its entirety before asking any questions. The basic
periodization framework of the original Unfuck Your Program template remains intact, and if you used that one successfully, and made changes
to the weekly percentages, I recommend that you make the same changes here. My hope is that as you progress through these templates,
you're able to distinguish patterns and learn how your body responds to different methods, so that you can write your own programs more
effectively.

40 1

0.95
35

0.9
30
0.85

25
0.8

20 0.75

0.7
15

0.65
10
0.6

5
0.55

0 0.5
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
 of Periodization, Intermediate Program
NSTRUCTIONS FIRST!
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Number of Reps (for reference only)

36
30
24
18
15
12
9
6
6
4

ght days use close variations of the competition

commend that you complete the full 10-week

weight that you can handle under control, and

for demonstrations.
 ade some substantial changes to the training
ts entirety before asking any questions. The basic
you used that one successfully, and made changes
that as you progress through these templates,
o that you can write your own programs more

0.95

0.9

0.85

0.8

0.75

0.7

0.65

0.6

0.55

0.5
Week 8 Week 9 Week 10
 Unfuck Your Program: 10 Weeks of Periodization

Week 1
Day 1 Set 1 Set 2 Set 3
Squat 100 x12 100 x12 100 x12
Bench Press 70 x12 70 x12 70 x12
DB L-Flye @8 x12 @9 x12 @10 x12
Incline Shrug @8 x12 @9 x12 @10 x12
Day 2
Overhead Press 55 x12 55 x12 55 x12
Deadlif 115 x12 115 x12 115 x12
Barbell Curl @8 x12 @9 x12 @10 x12
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 80 x12 80 x12 80 x12
Close Grip Bench Press 55 x12 55 x12 55 x12
Bent-Forward DB Raise @8 x12 @9 x12 @10 x12
Rolling DB Extension @8 x12 @9 x12 @10 x12
Day 4
Switch-Stance Deadlif 85 x12 85 x12 85 x12
DB Row @8 x12 @9 x12 @10 x12
Chin-Up @8 x12 @9 x12 @10 x12
Abs ** xMAX ** xMAX ** xMAX

Week 2
Day 1 Set 1 Set 2 Set 3
Squat 105 x10 105 x10 105 x10
Bench Press 75 x10 75 x10 75 x10
DB L-Flye @8 x10 @9 x10 @10 x10
 Incline Shrug @8 x10 @9 x10 @10 x10
Day 2
Overhead Press 60 x10 60 x10 60 x10
Deadlif 125 x10 125 x10 125 x10
Barbell Curl @8 x10 @9 x10 @10 x10
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 85 x10 85 x10 85 x10
Close Grip Bench Press 60 x10 60 x10 60 x10
Bent-Forward DB Raise @8 x10 @9 x10 @10 x10
Rolling DB Extension @8 x10 @9 x10 @10 x10
Day 4
Switch-Stance Deadlif 95 x10 95 x10 95 x10
DB Row @8 x10 @9 x10 @10 x10
Chin-Up @8 x10 @9 x10 @10 x10
Abs ** xMAX ** xMAX ** xMAX

Week 3
Day 1 Set 1 Set 2 Set 3
Squat 115 x8 115 x8 115 x8
Bench Press 85 x8 85 x8 85 x8
DB L-Flye @8 x12 @9 x12 @10 x12
Incline Shrug @8 x12 @9 x12 @10 x12
Day 2
Overhead Press 65 x8 65 x8 65 x8
Deadlif 135 x8 135 x8 135 x8
Barbell Curl @8 x12 @9 x12 @10 x12
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 90 x8 90 x8 90 x8
Close Grip Bench Press 70 x8 70 x8 70 x8
Bent-Forward DB Raise @8 x12 @9 x12 @10 x12
 Rolling DB Extension @8 x12 @9 x12 @10 x12
Day 4
Switch-Stance Deadlif 100 x8 100 x8 100 x8
DB Row @8 x12 @9 x12 @10 x12
Chin-Up @8 x12 @9 x12 @10 x12
Abs ** xMAX ** xMAX ** xMAX

Week 4
Day 1 Set 1 Set 2 Set 3
Squat 120 x6 120 x6 120 x6
Bench Press 90 x6 90 x6 90 x6
DB L-Flye @8 x10 @9 x10 @10 x10
Incline Shrug @8 x10 @9 x10 @10 x10
Day 2
Overhead Press 70 x6 70 x6 70 x6
Deadlif 145 x6 145 x6 145 x6
Barbell Curl @8 x10 @9 x10 @10 x10
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 95 x6 95 x6 95 x6
Close Grip Bench Press 70 x6 70 x6 70 x6
Bent-Forward DB Raise @8 x10 @9 x10 @10 x10
Rolling DB Extension @8 x10 @9 x10 @10 x10
Day 4
Switch-Stance Deadlif 110 x6 110 x6 110 x6
DB Row @8 x10 @9 x10 @10 x10
Chin-Up @8 x10 @9 x10 @10 x10
Abs ** 10 ** 10 ** 10

** Please see note on the "Start Here" tab.

 Unfuck Your Program: 10 Weeks of Periodization

Week 5
Day 1 Set 1 Set 2 Set 3
Squat 125 x5 125 x5 125 x5
Bench Press 90 x5 90 x5 90 x5
Band Pull-Apart @8 x10 @9 x10 @10 x10
Rear-Delt Row @8 x10 @9 x10 @10 x10
Day 2
Overhead Press 70 x5 70 x5 70 x5
Deadlif 150 x5 150 x5 150 x5
DB Hammer Curl @8 x10 @9 x10 @10 x10
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 100 x5 100 x5 100 x5
Close Grip Bench Press 70 x5 70 x5 70 x5
Reverse Pec Deck @8 x10 @9 x10 @10 x10
Tate Press @8 x10 @9 x10 @10 x10
Day 4
Switch-Stance Deadlif 115 x5 115 x5 115 x5
Barbell Prone Row @8 x10 @9 x10 @10 x10
Lat Pulldown @8 x10 @9 x10 @10 x10
Abs ** xMAX ** xMAX ** xMAX

Week 6
Day 1 Set 1 Set 2 Set 3
Squat 130 x4 130 x4 130 x4
Bench Press 95 x4 95 x4 95 x4
Band Pull-Apart @8 x8 @9 x8 @10 x8
 Rear-Delt Row @8 x8 @9 x8 @10 x8
Day 2
Overhead Press 70 x4 70 x4 70 x4
Deadlif 155 x4 155 x4 155 x4
DB Hammer Curl @8 x8 @9 x8 @10 x8
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 105 x4 105 x4 105 x4
Close Grip Bench Press 75 x4 75 x4 75 x4
Reverse Pec Deck @8 x8 @9 x8 @10 x8
Tate Press @8 x8 @9 x8 @10 x8
Day 4
Switch-Stance Deadlif 115 x4 115 x4 115 x4
Barbell Prone Row @8 x8 @9 x8 @10 x8
Lat Pulldown @8 x8 @9 x8 @10 x8
Abs ** xMAX ** xMAX ** xMAX

Week 7
Day 1 Set 1 Set 2 Set 3
Squat 130 x3 130 x3 130 x3
Bench Press 95 x3 95 x3 95 x3
Band Pull-Apart @8 x10 @9 x10 @10 x10
Rear-Delt Row @8 x10 @9 x10 @10 x10
Day 2
Overhead Press 75 x3 75 x3 75 x3
Deadlif 160 x3 160 x3 160 x3
DB Hammer Curl @8 x10 @9 x10 @10 x10
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 105 x3 105 x3 105 x3
Close Grip Bench Press 75 x3 75 x3 75 x3
Reverse Pec Deck @8 x10 @9 x10 @10 x10
 Tate Press @8 x10 @9 x10 @10 x10
Day 4
Switch-Stance Deadlif 120 x8 120 x8 120 x8
Barbell Prone Row @8 x10 @9 x10 @10 x10
Lat Pulldown @8 x10 @9 x10 @10 x10
Abs ** xMAX ** xMAX ** xMAX

Week 8
Day 1 Set 1 Set 2 Set 3
Squat 135 x3 135 x3
Bench Press 100 x3 100 x3
Band Pull-Apart @8 x8 @9 x8 @10 x8
Rear-Delt Row @8 x8 @9 x8 @10 x8
Day 2
Overhead Press 75 x3 75 x3
Deadlif 160 x3 160 x3
DB Hammer Curl @8 x8 @9 x8 @10 x8
Abs ** xMAX ** xMAX ** xMAX
Day 3
High Bar Squat 110 x3 110 x3
Close Grip Bench Press 80 x3 80 x3
Reverse Pec Deck @8 x8 @9 x8 @10 x8
Tate Press @8 x8 @9 x8 @10 x8
Day 4
Switch-Stance Deadlif 120 x3 120 x3
Barbell Prone Row @8 x8 @9 x8 @10 x8
Lat Pulldown @8 x8 @9 x8 @10 x8
Abs ** xMAX ** xMAX ** xMAX

** Please see note on the "Start Here" tab.

 Unfuck Your Program: 10 Weeks of Periodization

Week 9
Day 1 Set 1 Set 2 Set 3
Squat 145 x2 145 x2 145 x2
Bench Press 105 x2 105 x2 105 x2
Abs ** xMAX ** xMAX ** xMAX
Day 2
Overhead Press 80 x2 80 x2 80 x2
Deadlif 170 x2 170 x2 170 x2
Chest-Supported Row @8 x8 @9 x8 @10 x8
Day 3
High Bar Squat 115 x2 115 x2 115 x2
Close Grip Bench Press 85 x2 85 x2 85 x2
Dip @8 x8 @9 x8 @10 x8

Week 10
Day 1 Set 1 Set 2
Overhead Press 80 x2 80 x2
Deadlif 170 x2 170 x2
Chest-Supported Row ** 10 ** 10 ** 10
Day 2
Squat 145 x2 145 x2
Bench Press 105 x2 105 x2
Dip ** 10 ** 10 ** 10

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST