Incl bench Squat Deadlift Smallest plate available

1RM 70 80 120 2.5

Week 1 Week 2 Week 3 Week 4

Upper A
3x5 55 3x5 57.5 3x5 60 3x5 60
Incline bench
1x5+ 50 1x5+ 55 1x5+ 55 1x5+ 60
DB or machine rows 3x8-12 3x8-12 3x8-12 3x8-12
Lateral raises 3x8-12+ 3x8-12+ 3x8-12+ 3x8-12+
Lat pulldowns 3x8-12 3x8-12 3x8-12 3x8-12
Chest isolation 4x8-12 4x8-12 4x8-12 4x8-12
Biceps 3/4x8-12 3/4x8-12 3/4x8-12 3/4x8-12
Triceps 3x8-12 3x8-12 3x8-12 3x8-12

Lower A
2x5 65 2x5 70 2x5 65 2x5 72.5
Squat
1x5+ 60 1x5+ 65 1x5+ 60 1x5+ 67.5
Deadlift 3x5 90 1x5 100 3x5 80 1x5 90
Quad isolation 4x8-12 4x8-12 4x8-12 4x8-12
1xF 1xF 1xF 1xF
Lateral raises 3x8-12 3x8-12 3x8-12 3x8-12
Chin ups 3xF 3xF 3xF 3xF

Upper B
1x10 50 1x10 50 1x10 52.5 1x10 52.5
Incline bench
2x8-12 50 2x8-12 50 3x8-12 47.5 3x8-12 47.5
Horizontal rows 3x10-15 3x10-15 3x10-15 3x10-15
Vertical pressing 3x8-12 3x8-12 3x8-12 3x8-12
Lat pulldowns 3x8-12 3x8-12 3x8-12 3x8-12
Lateral raises 3x8-12 3x8-12 3x8-12 3x8-12
Biceps 3x8-12 3x8-12 3x8-12 3x8-12
Triceps 3x10-15 3x10-15 3x10-15 3x10-15

Lower B
2x3 105 3x5 100 1x1+ 110 4x5 100
Deadlift
2x5 90 - 2x3 90 -
1x10-12 55 1x10-12 57.5 1x10-12 57.5 3x6-10 60
Squat
2x6-10 50 2x6-10 52.5 2x6-10 52.5 -
Hamstring 3x8-12 3x8-12 3x8-12 -
Quad isolation 3x10-15 3x10-15 3x10-15 3x10-15
 Week 5

1xF 65
2x5 55
3x8-12
3x8-12+
3x8-12
4x8-12
3/4x8-12
3x8-12

1xF 80

3x5 85
4x8-12
1xF
3x8-12
3xF

1x8-10 52.5
2x6-10 52.5
3x10-15
3x8-12
3x8-12
3x8-12
3x8-12
3x10-15

1xF 115

1x10 60
2x6-10 55
3x8-12
3x10-15