Ph3 Program

Layne Norton's Ph3 Program MAX WEIGHT CALCULATOR For the following cells, please enter your most recent 1RM for the squa

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Citation preview

Layne Norton's Ph3 Program MAX WEIGHT CALCULATOR For the following cells, please enter your most recent 1RM for the squat, bench press, and deadlift. Measurement type? Squat Bench Press Deadlift

kg kg kg kg

Exercises labeled with "RIR" means you should choose a weight so you have the listed number of reps left in the tank (Repetitions in Reserve)

Week 1 Day 1 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 2 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 3 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x9 - x9 - x7

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 5 (Deadlift, Bench, Upper-Body) Deadlift Bench Press Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (1RIR) Cable Tricep Push-down (2 Cluster Sets)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 6 (Squat, Legs) Squat Leg Extension (3RIR) Leg Curl (3 RIR)

Warm Up Warm Up Warm Up

- x9 - x9 - x7

x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 2

- x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x20

- x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Day 4 (Rest/Active Recovery) Set 1

Set 2 - x4 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1

- x4 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 2 - x5 x30 x30

- x5 x15 x15

Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional) Day 7 (Rest/Active Recovery)

Warm Warm Warm Warm

Up Up Up Up

x10-15 x15-20 x12-15 x30

x10-15 x15-20 x12-15 x15

Set 3

Set 4

Set 5

Set 4

Set 5

- x9 - x9 - x7 Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 3

x6-8 x10 x6-8 x10 Set 4

- x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 3

Set 5

Set 4

Set 5

x12-15 x15

x12-15

x15

Set 4 - x5 x15 x15

x6-8

x6-8 x10

- x4 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3

x6-8

Set 5 x15 x15

x10-15 x15-20 x12-15 x15

x15

Week 2 Day 8 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 9 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 10 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x9 - x9 - x7

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 12 (Deadlift, Bench, Upper-Body) Deadlift (AMRAP Set 3) Bench Press (AMRAP Set 4) Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (1RIR) Cable Tricep Push-down (2 Cluster Sets)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 13 (Squat, Legs) Squat (AMRAP Set 4) Leg Extension (3RIR) Leg Curl (3 RIR)

Warm Up Warm Up Warm Up

- x9 - x9 - x7

x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 2

- x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x20

- x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Day 11 (Rest/Active Recovery) Set 1

Set 2 - x4 - x5 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1

- x4 - x5 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 2 - x5 x30 x30

- x5 x15 x15

Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm

Up Up Up Up

x10-15 x15-20 x12-15 x30

x10-15 x15-20 x12-15 x15

Day 14 (Rest/Active Recovery) Auto-Regulation for Week 3 # of Reps

1-4

SQUAT # of Reps

1-4

BENCH PRESS # of Reps DEADLIFT

5-6

7-8 -

5-6 -

1-3

*These numbers are calculated by based on the performance of days 12 and 13, which will determine the difficulty for the next week of this block

7-8

4-5

-

9-10 9-10 -

6-7 -

11+

11+ -

9-10 -

-

11+

-

-

ACCUMULATION BLOCK

Set 3

Set 4

Set 5

Set 4

Set 5

- x9 - x9 - x7 Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 3

x6-8 x10 x6-8 x10 Set 4

- x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 3

Set 5

Set 4

Set 5 - AMRAP

x12-15 x15

x12-15

x15

Set 4 - x5 x15 x15

x6-8

x6-8 x10

- AMRAP - x5 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3

x6-8

Set 5 - AMRAP x15 x15

x10-15 x15-20 x12-15 x15

x15

ULATION BLOCK ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 3 Day 15 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 16 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 17 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x9 - x9 - x7

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 19 (Deadlift, Bench, Upper-Body) Deadlift (AMRAP Final Set) Bench Press (AMRAP Final Set) Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (1RIR) Cable Tricep Push-down (2 Cluster Sets)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 20 (Squat, Legs) Squat (AMRAP Final Set) Leg Extension (3RIR) Leg Curl (3 RIR)

Warm Up Warm Up Warm Up

-

Set 2 - x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x20

-

Day 18 (Rest/Active Recovery) Set 1

Set 2 - x4 - x5 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1

-

Set 2 - x5 x30 x30

-

Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm

Up Up Up Up

x10-15 x15-20 x12-15 x30

Day 21 (Rest/Active Recovery) Auto-Regulation for Week 4 # of Reps

1-4

SQUAT # of Reps

1-4

BENCH PRESS # of Reps DEADLIFT

5-6

7-8 -

5-6 -

1-3

*These numbers are calculated by based on the performance of days 19 and 20, which will determine the difficulty for the next week of this block

7-8

4-5

-

9-10

9-10 -

6-7 -

-

9-10

-

-

*Enter weight from the chart under Week 2 to calculate numbers for Week 3

Set 3 x9 x9 x7 Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 5

Set 4

Set 5

x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 3

x7 x7 x8-10 x8-10 x10-15 x15-20 x6-8 x10

x6-8 x10 x6-8 x10 Set 4

- x7 - x7 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 3 x4 x5 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

x6-8

Set 5

x6-8 x10

Set 4

Set 5 - AMRAP

x12-15 x15

x12-15

x15

Set 4 - x5 x15 x15

x6-8

- x7 - x7

- AMRAP - x5 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3 x5 x15 x15

Set 4 - x9 - x9 - x7

Set 5 - x5 x15 x15

- AMRAP

x10-15 x15-20 x12-15 x15

x10-15 x15-20 x12-15 x15

11+ 11+ 11+ -

x15

ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 4 Day 22 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 23 (Full-Body Hypertrophy) Leg Extension (3RIR) Leg Curl (3RIR) Calf Raise (1RIR) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Dumbbell/EZ-Bar Curl Dumbbell Hammer Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Day 24 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Set 1

Set 2 - x4 - x4 - x4

- x4 - x4 - x4

Set 1

Set 2

Up Up Up Up Up Up Up Up Up Up Up

x8-10 x8-10 x6-8 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

x8-10 x8-10 x6-8 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 1

Set 2 - x5 - x5 - x4

- x5 - x5 - x4

Day 25 (Rest/Active Recovery) Day 26 (Rest/Active Recovery) Day 27 (Rep Test) Squat Bench Press Deadlift

Set 1

Set 2

Warm Up Warm Up Warm Up

- AMRAP - AMRAP - AMRAP

Day 28 (Rest) Estimated 1RMs for Intermediate Block # of Reps SQUAT

1-4

# of Reps BENCH PRESS

1-4

# of Reps

1-4

5 -

6-7 -

5 -

6-7

5

8+ 8+ -

6-7

8+

DEADLIFT

-

-

*The numbers you use for the Intermediate Block are determined by how many repetitions you perform for each lift on Day 27 **If only 1-4 repetitions are performed, use the reduced 1RM and repeat the Accumulation Block with those new 1RMs

-

-

*Enter weight from the chart under Week 3 to calculate numbers for Week 4

Set 3

Set 4 - x4 - x4 - x4

Set 3

Set 5 - x4 - x4

Set 4 x8-10 x8-10 x6-8 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 3

Set 5

x6-8

x6-8 x10 x6-8 x10

x6-8 x6-8

Set 4

Set 5

Set 4

Set 5

- x5 - x5 - x4

Set 3

ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 5 Day 29 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 30 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 31 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x8 - x8 - x6

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 33 (Deadlift, Bench, Upper-Body) Deadlift Bench Press Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (2 Cluster Sets) Cable Tricep Push-down (1RIR)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 34 (Squat, Legs) Squat Leg Extension Leg Curl Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up

-

Set 2 - x6 - x6 x8-10 x8-10 x10-15 x15-20 x6-8 x20

-

Day 32 (Rest/Active Recovery) Set 1

Set 2 - x3 - x4 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1

-

Set 2 - x4 x30 x30 x10-15 x15-20 x12-15 x30

-

Day 35 (Rest/Active Recovery)

*Enter weight from the chart under Week 4 to calculate numbers for Week 5

Set 3 x8 x8 x6 Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 5

Set 4

Set 5

x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 3

x6 x6 x8-10 x8-10 x10-15 x15-20 x6-8 x10

x6-8 x10 x6-8 x10 Set 4

- x6 - x6 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 3 x3 x4 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

x6-8

Set 5

Set 4

Set 5 - x4

x12-15 x15

x12-15

x15

Set 4 - x4 x15 x15 x10-15 x15-20 x12-15 x15

x6-8

x6-8 x10

- x3 - x4 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3 x4 x15 x15 x10-15 x15-20 x12-15 x15

Set 4 - x8 - x8 - x6

Set 5 - x4 x15 x15

x15

Week 6 Day 36 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 37 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 38 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x8 - x8 - x6

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 40 (Deadlift, Bench, Upper-Body) Deadlift (AMRAP Set 3) Bench Press (AMRAP Set 4) Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (2 Cluster Sets) Cable Tricep Push-down (1RIR)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 41 (Squat, Legs) Squat (AMRAP Set 4) Leg Extension Leg Curl Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up

-

Set 2 - x6 - x6 x8-10 x8-10 x10-15 x15-20 x6-8 x20

-

Day 39 (Rest/Active Recovery) Set 1

Set 2 - x3 - x4 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1

-

Set 2 - x4 x30 x30 x10-15 x15-20 x12-15 x30

-

Day 42 (Rest/Active Recovery) Auto-Regulation for Week 7 # of Reps

1-3

SQUAT # of Reps

1-3

BENCH PRESS # of Reps DEADLIFT

4-5

6-7 -

4-5 -

1-2

*These numbers are calculated by based on the performance of days 40 and 41, which will determine the difficulty for the next week of this block

6-7

3-4

-

8-9

8-9 -

5-6 -

-

7-8

-

-

INTERMEDIATE B

Set 3 x8 x8 x6 Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 5

Set 4

Set 5

x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 3

x6 x6 x8-10 x8-10 x10-15 x15-20 x6-8 x10

x6-8 x10 x6-8 x10 Set 4

- x6 - x6 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 3 x3 x4 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

x6-8

Set 5

x6-8 x10

Set 4

Set 5 - AMRAP - x4

- AMRAP

x12-15 x15

x12-15

x15

Set 4 - x4 x15 x15 x10-15 x15-20 x12-15 x15

x6-8

- x6 - x6

- x3 - x4 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3 x4 x15 x15 x10-15 x15-20 x12-15 x15

Set 4 - x8 - x8 - x6

Set 5 - x4 x15 x15

x15

- AMRAP

10+ 10+ 9+ -

EDIATE BLOCK ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 7 Day 43 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 44 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 45 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1 - x8 - x8 - x6 Set 1 Up Up Up Up Up Up Up Up

x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20 Set 1

Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 47 (Deadlift, Bench, Upper-Body) Deadlift (AMRAP Final Set) Bench Press (AMRAP Final Set) Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (2 Cluster Sets) Cable Tricep Push-down (1RIR)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 48 (Squat, Legs) Squat (AMRAP Final Set) Leg Extension Leg Curl Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up

- x6 - x6 x8-10 x8-10 x10-15 x15-20 x6-8 x20

Day 46 (Rest/Active Recovery) Set 1 - x3 - x4 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1 - x4 x30 x30 x10-15 x15-20 x12-15 x30

Day 49 (Rest/Active Recovery) Auto-Regulation for Week 8 # of Reps

1-3

SQUAT # of Reps

1-3

BENCH PRESS # of Reps DEADLIFT

4-5

6-7 -

4-5 -

1-2

6-7 -

3-4 -

*These numbers are calculated by based on the performance of days 47 and 48, which will determine the difficulty for the next week of this block

-

5-6

-

-

BELOW *Enter weight from the chart under Week 6 to calculate numbers for Week 7

Set 2

Set 3 - x8 - x8 - x6

Set 2

Set 4 - x8 - x8 - x6

Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 2

Set 4 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 3 - x6 - x6 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 2

Set 4

Set 3

Set 2

x6-8

Set 5 - x6 - x6

x6-8 x10

Set 4

Set 5 - x3 - x4

- AMRAP - AMRAP

x12-15 x15

x12-15

x15

Set 4 - x4 x15 x15 x10-15 x15-20 x12-15 x15

x6-8

- x6 - x6

- x3 - x4 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3 - x4 x15 x15 x10-15 x15-20 x12-15 x15

Set 5

x6-8 x10 x6-8 x10

- x6 - x6 x8-10 x8-10 x10-15 x15-20 x6-8 x10

- x3 - x4 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 5 - x8 - x8 - x6

Set 5 - x4 x15 x15

x15

- AMRAP

r Week 8 8-9

10+ -

8-9

10+

7-8

9+

-

-

ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 8 Day 50 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 51 (Full-Body Hypertrophy) Leg Extension (3RIR) Leg Curl (3RIR) Calf Raise (1RIR) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Day 52 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Set 1

Set 2 - x3 - x5 - x3

- x3 - x5 - x3

Set 1

Set 2

Up Up Up Up Up Up Up Up Up Up Up

x8-10 x8-10 x6-8 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

x8-10 x8-10 x6-8 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 1

Set 2 - x4 - x4 - x4

- x4 - x4 - x4

Day 53 (Rest/Active Recovery) Day 54 (Rest/Active Recovery) Day 55 (Rep Test) Squat Bench Press Deadlift

Set 1 Warm Up Warm Up Warm Up

Set 2 - AMRAP - AMRAP - AMRAP

Day 56 (Rest) Estimated 1RMs for Intensity Block # of Reps SQUAT

1-2

# of Reps BENCH PRESS

1-2

# of Reps DEADLIFT

1-2

3-4 -

5-6 -

3-4 -

5-6

3-4

-

7+

7+ -

5-6 -

*The numbers you use for the Intensity Block are determined by how many repetitions you perform for each lift on Day 55

-

7+

-

-

**If only 1-2 repetitions are performed, use the reduced 1RM and repeat the Intermediate Block with those new 1RMs

*Enter weight from the chart under Week 7 to calculate numbers for Week 8

Set 3

Set 4 - x3 - x5 - x3

Set 3

Set 4 x8-10 x8-10 x6-8 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 3

- x3 - x5

Set 5

x6-8

x6-8 x10 x6-8 x10 Set 4

- x4 - x4 - x4

Set 3

Set 5 - x3 - x5 - x3

x6-8 x6-8

Set 5 - x4 - x4

Set 4

Set 5

ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 9 Day 57 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 58 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 59 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x7 - x7 - x5

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 61 (Deadlift, Bench, Upper-Body) Deadlift Bench Press Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (1RIR) Cable Tricep Push-down (2 Cluster Sets)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 62 (Squat, Legs) Squat Leg Extension (3RIR) Leg Curl (3RIR)

Warm Up Warm Up Warm Up

-

Set 2 - x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x20

-

Day 60 (Rest/Active Recovery) Set 1

Set 2 - x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1

-

Set 2 - x3 x30 x30

-

Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional) Day 63 (Rest/Active Recovery)

Warm Warm Warm Warm

Up Up Up Up

x10-15 x15-20 x12-15 x30

*Enter weight from the chart under Week 8 to calculate numbers for Week 9

Set 3 x7 x7 x5 Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 5

Set 4

Set 5

x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10 Set 3

x5 x5 x8-10 x8-10 x10-15 x15-20 x6-8 x10

x6-8 x10 x6-8 x10 Set 4

- x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 3 x2 x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

x6-8

Set 5

Set 4

Set 5 - x3

x12-15 x15

x12-15

x15

Set 4 - x3 x15 x15

x6-8

x6-8 x10

- x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3 x3 x15 x15

Set 4 - x7 - x7 - x5

Set 5 - x3 x15 x15

x10-15 x15-20 x12-15 x15

x10-15 x15-20 x12-15 x15

x15

Week 10 Day 64 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 65 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 66 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x7 - x7 - x5

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 68 (Deadlift, Bench, Upper-Body) Deadlift (AMRAP Set 3) Bench Press (AMRAP Set 4) Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (1RIR) Cable Tricep Push-down (2 Cluster Sets)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 69 (Squat, Legs) Squat (AMRAP Set 4) Leg Extension (3RIR) Leg Curl (3RIR)

Warm Up Warm Up Warm Up

-

Set 2 - x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x20

-

Day 67 (Rest/Active Recovery) Set 1

Set 2 - x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15 x30

Set 1

-

Set 2 - x3 x30 x30

-

Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm

Up Up Up Up

x10-15 x15-20 x12-15 x30

Day 70 (Rest/Active Recovery) Auto-Regulation for Week 11 # of Reps

1-2

SQUAT # of Reps

1-2

BENCH PRESS # of Reps

3-4 3-4 -

1

DEADLIFT *These numbers are calculated by based on the performance of days 68 and 69, which will determine the difficulty for the next week of this block

5-6 5-6 -

2-3 -

7-8

7-8 -

4-5 -

-

6-7

-

-

INTENSITY BLO

Set 3 x7 x7 x5

Set 4 - x7 - x7 - x5

Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 4 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 3 x5 x5 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 4

Set 3

x6-8

Set 5

x6-8 x10

Set 4

Set 5 - AMRAP - x3

- AMRAP

x12-15 x15

x12-15

x15

Set 4 - x3 x15 x15

x6-8

- x5 - x5

- x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 3 x3 x15 x15

Set 5

x6-8 x10 x6-8 x10

- x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x10

x2 x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15 x15

Set 5 - x7 - x7 - x5

Set 5 - x3 x15 x15

- AMRAP

x10-15 x15-20 x12-15 x15

x10-15 x15-20 x12-15 x15

9+ 9+ 8+ -

x15

NSITY BLOCK ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 11 Day 71 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 72 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 73 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1 - x7 - x7 - x5 Set 1 Up Up Up Up Up Up Up Up

x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20 Set 1

Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up

- x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x20

Day 74 (Rest/Active Recovery) Day 75 (Deadlift, Bench, Upper-Body) Deadlift (AMRAP Final Set) Bench Press (AMRAP Final Set) Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (1RIR) Cable Tricep Push-down (2 Cluster Sets) Day 76 (Squat, Legs) Squat (AMRAP Final Set) Leg Extension (3RIR) Leg Curl (3RIR)

Set 1 - x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15

Set 1 Warm Up Warm Up Warm Up

- x3 x6-8 x6-8

Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm

Up Up Up Up

x10-15 x15-20 x6-8 x30

Day 77 (Rest/Active Recovery) Auto-Regulation for Week 12 # of Reps

1-2

SQUAT # of Reps

1-2

BENCH PRESS # of Reps

3-4 3-4 -

1

DEADLIFT *These numbers are calculated by based on the performance of days 75 and 76, which will determine the difficulty for the next week of this block

5-6

5-6 -

2-3 -

-

4-5

-

-

BELOW *Enter weight from the chart under Week 10 to calculate numbers for Week 11

Set 2

Set 3 - x7 - x7 - x5

Set 2

Set 4 - x7 - x7 - x5

Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 2

Set 4 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 3 - x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x10

Set 2

Set 2

x6-8

Set 5 - x5 - x5

x6-8 x10

Set 4 - x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15

Set 5 - x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15

Set 4 - x3 x6-8 x6-8

x6-8

- x5 - x5

x10-15 x15-20 x6-8 x10

Set 3 - x3 x6-8 x6-8

Set 5

Set 4

Set 3

- x7 - x7 - x5

x6-8 x10 x6-8 x10

- x5 - x5

- x2 - x3 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15

Set 5 - x7 - x7 - x5

- AMRAP - AMRAP

x12-15 x12-15

Set 5 - x3 x6-8

- AMRAP

x10-15 x15-20 x6-8 x15

7-8

x10-15 x15-20 x6-8 x15

9+ -

7-8

9+

6-7

8+

-

-

x6-8 x15

ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 12 Day 78 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 79 (Upper Hypertrophy) Flat/Incline Dumbbell Press (3RIR) Lat Pull-down/Weighted Pull-up (2RIR) T-Bar Row/Machine Row (2RIR) Seated Military Press (3RIR) Barbell/EZ-Bar Curl (1RIR) Dumbbell Bicep Curl EZ-Bar Skullcrusher (1RIR) Cable Tricep Push-down

Warm Warm Warm Warm Warm Warm Warm Warm

Day 80 (Squat, Bench, Legs) Squat Bench Press Leg Extension (3RIR) Leg Curl (3 RIR) Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Set 1

Set 2 - x7 - x7 - x5

Set 1 Up Up Up Up Up Up Up Up

Set 2 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1 Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up

Day 82 (Deadlift, Bench, Upper-Body) Deadlift (AMRAP Final Set) Bench Press (AMRAP Final Set) Pec-Deck Fly/Cable Crossover (3RIR) Cable/Machine Lat Pull-Down (2RIR) Dumbbell/Machine Row (2RIR) Lateral Raise (2RIR) Machine Preacher/Concentration Curl (1RIR) Dumbbell Bicep Curl (2 Cluster Sets) Close Grip Bench Press (1RIR) Cable Tricep Push-down (2 Cluster Sets)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Up Up Up Up Up Up Up Up Up Up

Day 83 (Squat, Legs) Squat (AMRAP Final Set) Leg Extension (3RIR) Leg Curl (3RIR)

Warm Up Warm Up Warm Up

-

Set 2 - x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x20

-

Day 81 (Rest/Active Recovery) Set 1

Set 2 - x2 - x3 x6-8 x6-8 x6-8 x5-7 x6-8 x20 x6-8 x20

Set 1

-

Set 2 - x3 x6-8 x6-8

-

Lunges (Optional) Glute Ham Raise (Optional) Calf Raise (1RIR) Seated Calf Raise (Optional)

Warm Warm Warm Warm

Up Up Up Up

x10-15 x15-20 x6-8 x30

Day 84 (Rest/Active Recovery) Estimated 1RMs for Final Week # of Reps

1-2

SQUAT # of Reps

1-2

BENCH PRESS # of Reps

3-4 3-4 -

1

DEADLIFT

-

7+ -

5-6 -

2-3

*The numbers you use for the Intensity Block are determined by how many repetitions you perform for each lift on Day 55 **If only 1-2 repetitions are performed, use the reduced 1RM and repeat the Intermediate Block with those new 1RMs

5-6

7+ -

4-5 -

-

6+

-

-

*Enter weight from the chart under Week 11 to calculate numbers for Week 12

Set 3 x7 x7 x5

Set 4 - x7 - x7 - x5

Set 3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 4 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 3 x5 x5 x8-10 x8-10 x10-15 x15-20 x6-8 x10

x6-8

Set 5

Set 6 - x5 - x5

- x5 - x5

x6-8 x10

Set 4

Set 5 - x2 - x3

Set 6 - x2 - x3

- AMRAP - AMRAP

x6-8 x10 x6-8 x10

Set 4 - x3 x6-8 x6-8

x6-8

- x5 - x5

- x2 - x3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 3 x3 x6-8 x6-8

- x7 - x7 - x5

Set 5

Set 4

Set 3

Set 6 - x7 - x7 - x5

x6-8 x10 x6-8 x10

- x5 - x5 x8-10 x8-10 x10-15 x15-20 x6-8 x10

x2 x3 x6-8 x6-8 x6-8 x5-7 x6-8 x10 x6-8 x10

Set 5 - x7 - x7 - x5

Set 5 - x3 x6-8

Set 6 - x3

- AMRAP

x10-15 x15-20 x6-8 x15

x10-15 x15-20 x6-8 x15

x6-8 x15

FINAL WEEK ENTER WEIGHT BELOW Squat: Bench: Deadlift:

Week 13 Day 85 (Squat, Bench, Deadlift) Squat Bench Press Deadlift

Warm Up Warm Up Warm Up

Day 86 (Full Body Hypertrophy) Leg Extension (3RIR) Leg Curl (3RIR) Calf Raise (1 RIR) Seated Calf Raise (Optional) Pec-Deck Fly/Cable Cross-Over (3 RIR) Lat Pull-Down (2 RIR) Dumbbell/Machine Row (2 RIR) Lateral Raise (2 RIR) Preacher/Concentration Curl (1 RIR) Dumbbell Curl (2 Cluster Sets) Cable Tricep Push-Down (1 RIR)

Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm Warm

Day 87 (Squat, Bench, Legs) Squat Bench Press Deadlift

Set 1

Set 2 - x3 - x3 - x3

Set 1 Up Up Up Up Up Up Up Up Up Up Up

Set 2 x8-10 x8x10 x6-8 x20 x12-15 x12-15 x12-15 x12-15 x12-15 x30 x12-15

Set 1 Warm Up Warm Up Warm Up

- x3 - x3 - x3

x8-10 x8x10 x6-8 x10 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15

Set 2 - x4 - x4 - x3

- x4 - x4 - x3

Day 88 (Rest) Day 89 (Rest) Day 90 (Testing)

Squat

Warm Up

Bench Press

Warm Up

Deadlift

Warm Up

Attempt 1 90-94%

Attempt 2 96-100%

0 to 0

0 to 0

90-94%

96-100%

0 to 0

0 to 0

90-94%

96-100%

0 to 0

0 to 0

*Choose numbers between the two percentages given per attempt Ex: if your estimated 1RM on the deadlift is 500lbs, you will choose anything

between the range of 450-470lbs for your first attempt

*Enter weight from the chart under Week 12 to calculate numbers for Week 13

Set 3

Set 4 - x3 - x3 - x3

Set 3

Set 5 - x3 - x3 - x3

Set 4 x8-10 x8x10 x6-8 x10 x12-15 x12-15 x12-15 x12-15 x12-15 x15 x12-15

Set 3

Set 5

x6-8 x10

x12-15 x15 x12-15

Set 4 - x4 - x4 - x3

Attempt 3 100-104% 0 to 0 100-104% 0 to 0 100-104% 0 to 0

- x3 - x3

x12-15 x12-15

Set 5 - x4 - x4 - x3