Start Date 2/26/2018 # T2 Lifts [1] 2 Increment [2] 2.5 1.

Increment [2] 2.5 1. Make a copy of this in your local drive (File > Make a copy) to make changes on your own copy
Day Days per week 4 # T3 Lifts [3] 3 [4] 2. Enter your start date, lifting days per week, # of T2 and T3 lifts, and your smallest weight increment
1 Training Max [5] Squat 285 1RM Wk 6 [6] Squat 0 3. Choose your T1 lifts and 2-3 Rep Max starting in cell D4 and E4 - put these in order of your lifting days
2 Bench 195 Bench 0 4. Choose your T2 and T3 lifts. For T2A choose what progression scheme this lift should follow
3 Dead 300 Dead 0 5. Click the blue button to create your customized schedule
4 OHP 145 OHP 0

T2A Progression [7] T2B T2C T3A T3B T3C T3D Jacked & Tan 2.0 http://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html
1 Deficit Dead 0.5 Chest Supp Row Cable Tri Pushdown
Cable Row DB Hammer Curl Source link https://docs.google.com/spreadsheets/d/1I6p5zqrIIop8qFz2QibQd82IqocAeMLmLKNsKEAcNhU/edit#gid=0
2 CG Bench 0.5 DB Shoulder Shrug Pec Fly Rear Delt Fly Want more customization? Unhide rows 21-34 to tweak your lifts and progression tables.
3 Front Squat 0.7 Lat Pull Leg Ext WG Lat Pulldown
EZ Bar Curl Questions & comments: deweycooter@gmail.com or reddit.com/u/steve_dc
4 Legs Up Bench 0.45 Push Press Cable Tri Pushdown
Shrug Incline DB Curl

T1 - weeks 1-5, work up to RM (blue), then perform working sets (based on TM and progression table), last is AMRAP. Week 6 is 1RM.
T1 - weeks 7-12, work up to RM, then working sets are based on a % of that RM. Week 12 is 1RM.
T2a is % of TM (updated at week 7). T2b is work up to RM, then MRS (these will decrease!)
T3 is volume work
Blue fields are warm-ups toward your training weight, white fields are working sets
Work up... Working Sets Work up... Working Sets
T1 Target Date Meso/Wk/Day T1 Wt Rep Wt Rep Wt Rep Wt Rep Wt Reps Rep Rep + T2A %TM Rep Rep Rep Rep Rep T2B Rep Max Wt Rep Wt Rep Wt Rep Wt MRS MRS MRS T3A Rep Wt MRS MRS MRS T3B Rep Wt MRS MRS MRS T3C Rep Wt MRS MRS MRS Volume Reps
1 2/26/2018 1/1/1 Squat 200 6 Deficit Dead 150 10 Chest Supp Row 15 Cable Tri Pushdown 20 Cable Row 20 DB Hammer Curl 20
2 2/27/2018 1/1/2 Bench 125 6 CG Bench 100 10 DB Shoulder 15 Shrug 20 Pec Fly 20 Rear Delt Fly 20
Find 10RM
3 3/1/2018 1/1/3 Dead 210 6 Front Squat 105 10 Lat Pull 15 Leg Ext 20 WG Lat Pulldown 20 EZ Bar Curl 20
4 3/3/2018 1/1/4 OHP 85 6 Legs Up Bench 90 10 Push Press 15 Cable Tri Pushdown 20 Shrug 20 Incline DB Curl 20
5 3/5/2018 1/2/1 Squat 215 5 Deficit Dead 180 8 Chest Supp Row 12 Cable Tri Pushdown 18 Cable Row 18 DB Hammer Curl 18
6 3/6/2018 1/2/2 Bench 135 5 CG Bench 105 8 DB Shoulder 12 Shrug 18 Pec Fly 18 Rear Delt Fly 18
Find 8RM
7 3/8/2018 1/2/3 Dead 225 5 Front Squat 115 8 Lat Pull 12 Leg Ext 18 WG Lat Pulldown 18 EZ Bar Curl 18
8 3/10/2018 1/2/4 OHP 95 5 Legs Up Bench 100 8 Push Press 12 Cable Tri Pushdown 18 Shrug 18 Incline DB Curl 18
9 3/12/2018 1/3/1 Squat 230 4 Deficit Dead 210 6 Chest Supp Row 10 Cable Tri Pushdown 16 Cable Row 16 DB Hammer Curl 16
10 3/13/2018 1/3/2 Bench 145 4 CG Bench 115 6 DB Shoulder 10 Shrug 16 Pec Fly 16 Rear Delt Fly 16
Find 6RM
11 3/15/2018 1/3/3 Dead 240 4 Front Squat 120 6 Lat Pull 10 Leg Ext 16 WG Lat Pulldown 16 EZ Bar Curl 16
12 3/17/2018 1/3/4 OHP 100 4 Legs Up Bench 105 6 Push Press 10 Cable Tri Pushdown 16 Shrug 16 Incline DB Curl 16
13 3/19/2018 2/1/1 Squat 235 3 Deficit Dead 225 4 Chest Supp Row 8 Cable Tri Pushdown 14 Cable Row 14 DB Hammer Curl 14
14 3/20/2018 2/1/2 Bench 150 3 CG Bench 120 4 DB Shoulder 8 Shrug 14 Pec Fly 14 Rear Delt Fly 14
Find 4RM
15 3/22/2018 2/1/3 Dead 250 3 Front Squat 125 4 Lat Pull 8 Leg Ext 14 WG Lat Pulldown 14 EZ Bar Curl 14
16 3/24/2018 2/1/4 OHP 110 3 Legs Up Bench 110 4 Push Press 8 Cable Tri Pushdown 14 Shrug 14 Incline DB Curl 14
17 3/26/2018 2/2/1 Squat 240 2 Deficit Dead 240 2 Chest Supp Row 6 Cable Tri Pushdown 12 Cable Row 12 DB Hammer Curl 12
18 3/27/2018 2/2/2 Bench 155 2 CG Bench 125 2 DB Shoulder 6 Shrug 12 Pec Fly 12 Rear Delt Fly 12
Find 2RM
19 3/29/2018 2/2/3 Dead 255 2 Front Squat 130 2 Lat Pull 6 Leg Ext 12 WG Lat Pulldown 12 EZ Bar Curl 12
20 3/31/2018 2/2/4 OHP 115 2 Legs Up Bench 115 2 Push Press 6 Cable Tri Pushdown 12 Shrug 12 Incline DB Curl 12
21 4/2/2018 2/3/1 Squat 0 0 Deficit Dead Rest Rest Cable Tri Pushdown 10 Cable Row 10 DB Hammer Curl 10
22 4/3/2018 2/3/2 Bench 0 0 CG Bench Rest Rest Shrug 10 Pec Fly 10 Rear Delt Fly 10
Find 1RM
23 4/5/2018 2/3/3 Dead 0 0 Front Squat Rest Rest Leg Ext 10 WG Lat Pulldown 10 EZ Bar Curl 10
24 4/7/2018 2/3/4 OHP 0 0 Legs Up Bench Rest Rest Cable Tri Pushdown 10 Shrug 10 Incline DB Curl 10
25 4/9/2018 3/1/1 Squat 0 [8] 3 Deficit Dead 0 [9] 6 Chest Supp Row 12 Cable Tri Pushdown 0 Cable Row 0 DB Hammer Curl 0
26 4/10/2018 3/1/2 Bench 0 3 CG Bench 0 6 DB Shoulder 12 Shrug 0 Pec Fly 0 Rear Delt Fly 0
Find 6RM
27 4/12/2018 3/1/3 Dead 0 3 Front Squat 0 6 Lat Pull 12 Leg Ext 0 WG Lat Pulldown 0 EZ Bar Curl 0
28 4/14/2018 3/1/4 OHP 0 3 Legs Up Bench 0 6 Push Press 12 Cable Tri Pushdown 0 Shrug 0 Incline DB Curl 0
29 4/16/2018 3/2/1 Squat 0 [10] 2 Deficit Dead 0 [11] 5 Chest Supp Row 10 Cable Tri Pushdown 18 Cable Row 18 DB Hammer Curl 18
30 4/17/2018 3/2/2 Bench 0 2 CG Bench 0 5 DB Shoulder 10 Shrug 18 Pec Fly 18 Rear Delt Fly 18
Find 4RM
31 4/19/2018 3/2/3 Dead 0 2 Front Squat 0 5 Lat Pull 10 Leg Ext 18 WG Lat Pulldown 18 EZ Bar Curl 18
32 4/21/2018 3/2/4 OHP 0 2 Legs Up Bench 0 5 Push Press 10 Cable Tri Pushdown 18 Shrug 18 Incline DB Curl 18
33 4/23/2018 3/3/1 Squat 0 [12] 1 Deficit Dead 0 [13] 4 Chest Supp Row 8 Cable Tri Pushdown 16 Cable Row 16 DB Hammer Curl 16
34 4/24/2018 3/3/2 Bench 0 1 CG Bench 0 4 DB Shoulder 8 Shrug 16 Pec Fly 16 Rear Delt Fly 16
Find 2RM
35 4/26/2018 3/3/3 Dead 0 1 Front Squat 0 4 Lat Pull 8 Leg Ext 16 WG Lat Pulldown 16 EZ Bar Curl 16
36 4/28/2018 3/3/4 OHP 0 1 Legs Up Bench 0 4 Push Press 8 Cable Tri Pushdown 16 Shrug 16 Incline DB Curl 16
37 4/30/2018 4/1/1 Squat 0 [14] 2 Deficit Dead 0 [15] 3 Chest Supp Row 6 Cable Tri Pushdown 14 Cable Row 14 DB Hammer Curl 14
38 5/1/2018 4/1/2 Bench 0 2 CG Bench 0 3 DB Shoulder 6 Shrug 14 Pec Fly 14 Rear Delt Fly 14
Find 5RM
39 5/3/2018 4/1/3 Dead 0 2 Front Squat 0 3 Lat Pull 6 Leg Ext 14 WG Lat Pulldown 14 EZ Bar Curl 14
40 5/5/2018 4/1/4 OHP 0 2 Legs Up Bench 0 3 Push Press 6 Cable Tri Pushdown 14 Shrug 14 Incline DB Curl 14
41 5/7/2018 4/2/1 Squat 0 [16] 1 Deficit Dead 0 [17] 2 Chest Supp Row 0 Cable Tri Pushdown 12 Cable Row 12 DB Hammer Curl 12
42 5/8/2018 4/2/2 Bench 0 1 CG Bench 0 2 DB Shoulder 0 Shrug 12 Pec Fly 12 Rear Delt Fly 12
Find 3RM
43 5/10/2018 4/2/3 Dead 0 1 Front Squat 0 2 Lat Pull 0 Leg Ext 12 WG Lat Pulldown 12 EZ Bar Curl 12
44 5/12/2018 4/2/4 OHP 0 1 Legs Up Bench 0 2 Push Press 0 Cable Tri Pushdown 12 Shrug 12 Incline DB Curl 12
45 5/14/2018 4/3/1 Squat 0 0 Deficit Dead Rest Rest Cable Tri Pushdown 0 Cable Row 0 DB Hammer Curl 0
46 5/15/2018 4/3/2 Bench 0 0 CG Bench Rest Rest Shrug 0 Pec Fly 0 Rear Delt Fly 0
Find 1RM
47 5/17/2018 4/3/3 Dead 0 0 Front Squat Rest Rest Leg Ext 0 WG Lat Pulldown 0 EZ Bar Curl 0
48 5/19/2018 4/3/4 OHP 0 0 Legs Up Bench Rest Rest Cable Tri Pushdown 0 Shrug 0 Incline DB Curl 0
[1] Number of T2 movements

[2] Enter your smallest plate - this is used for rounding lifts

[3] Number of T3 movements

[4] Progression is what percent of the TM each week uses. If you add an exotic lift, you need to assign it a
progression. See row 13 column headers (hidden) for acceptable values.

[5] This is a 2-3RM prior to week 1

[6] Fill in new 1RM from Week 6, these are used with progression tables in T2a work in weeks 7-11

[7] Progression is what percent of the TM each week uses. If you change the default T2A lifts, you need to
assign it a progression.

See row 21 column headers (hidden) for acceptable values.

[8] 85% of 6RM

[9] This value is based on the week 6 1RM and it's corresponding progression rate in rows 21-34

[10] 85% of 4RM

[11] This value is based on the week 6 1RM and it's corresponding progression rate in rows 21-34

[12] 85% of 2RM

[13] This value is based on the week 6 1RM and it's corresponding progression rate in rows 21-34

[14] 90% of 5RM

[15] This value is based on the week 6 1RM and it's corresponding progression rate in rows 21-34

[16] 90% of 3RM

[17] This value is based on the week 6 1RM and it's corresponding progression rate in rows 21-34