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BoostcampPNG
SBD warmup sets
by Dominus
Program Description
Simple warmup for the squat, bench and deadlift.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Jun 30, 2024 12:42
Last Edited
Jul 12, 2024 09:47
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
40%
50%
60%
70%
80%
90%