100% Plus Ultra 

18 week powerbuilding style program with a 10 week strength block including a max test day on week 10 and an 8 week hypertrophy block.

If you're unsure of your 1RM on Squat, Bench, Deadlift here is a calculator: https://strengthlevel.com/one-rep-max-calculator 

5 working days with 2 rest days (suggested structure: Mon, Tues, Wed, Fri, Sat).

Use sleeves, wrist wraps and belts as needed aim to use straps only during the hypertrophy block. 

Make sure you sleep well, eat lots, be true to the percentages, stick to the rest times and push yourself. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Bench Press (Barbell)

Push Press (Barbell)

Platz Squat

Bench Press (Dumbbell)

Decline Sit Up (Weighted)

1km Row

Squat + Bench 

Incline Bench Press (Dumbbell)

Scrape The Rack JM Press 

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Bench 

Deadlift (Barbell)

Safety Bar Squat

Pendlay Row

Back Extension (Weighted)

Upright Row (Barbell)

Preacher Curl (EZ Bar)

Deadlift + Squat Variation 

Bench Press (Paused)

Bench Press (Close Grip)

Dip (Weighted)

Arnold Press

Lateral Raise (Cable)

Romanian Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Seated Row (Cable)

Hammer Curl (Dumbbell)

Squat + Deadlift Variation 

SBD Max Test Day 

Tricep Pushdown (Cable)

Squat + Upper 

Pullover (Dumbbell)

Deadlift + Lower

Sissy Squat

Bench + Lower 

Lat Pulldown

Preacher Curl (Barbell)

Deadlift + Upper

77.5%

87.5%

100% + 95%

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