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Maxes Rest Squat Bench Deadlift Press Week 1 - Day 1 Exercise Reps Load Day 2 Exercise

The document outlines a 3 week training program with 6 workout days per week. Each workout focuses on either a push, pull, or leg exercise paired with complementary movements. Exercises are performed for 3-4 sets of 6-10 reps with a final AMRAP set. The load increases each week while reps decrease to promote strength gains over the 3 week period. Rest times are shorter for subsequent tiers of exercises.

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Cain Jones
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45 views

Maxes Rest Squat Bench Deadlift Press Week 1 - Day 1 Exercise Reps Load Day 2 Exercise

The document outlines a 3 week training program with 6 workout days per week. Each workout focuses on either a push, pull, or leg exercise paired with complementary movements. Exercises are performed for 3-4 sets of 6-10 reps with a final AMRAP set. The load increases each week while reps decrease to promote strength gains over the 3 week period. Rest times are shorter for subsequent tiers of exercises.

Uploaded by

Cain Jones
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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MAXES Rest

Squat Bench Tier 1 3-4min


Deadlift Press Tier 2 2min
Tier 3 90s
Week 1
|
Day 1 Exercise Reps Load Day 2 Exercise
Flat Bench 10 50 High Bar Squat
10 50
10 62.5
10 75
6 70
6 70
6+ 70
CG Bench 10 50 of b Romanian DL
10 50
10 50
10 50
DB Press 15 DB Row
15
15RM
MRS
MRS
MRS
Lateral 20 Pushdown
max
max
Fly 20 Cable Row
max
max
Rear Delt 20 Hammer Curl
max
max

Week 2
|
Day 1 Exercise Reps Load Day 2 Exercise
Flat Bench 10 50 High Bar Squat
8 55
8 67.5
8 80
5 75
5 75
5+ 75
CG Bench 8 60 of b Romanian DL
8 60
8 60
8 60
DB Press 15 DB Row
15
15RM
MRS
MRS
MRS
Lateral 18 Pushdown
max
max
Fly 18 Cable Row
max
max
Rear Delt 18 Hammer Curl
max
max

Week 3
|
Day 1 Exercise Reps Load Day 2 Exercise
Flat Bench 10 50 High Bar Squat
6 60
6 72.5
6 85
4 75
4 75
4+ 75
CG Bench 6 70 of b Romanian DL
6 70
6 70
6 70
DB Press 15 DB Row
15
15RM
MRS
MRS
MRS
Lateral 16 Pushdown
max
max
Fly 16 Cable Row
max
max
Rear Delt 16 Hammer Curl
max
max
Reps Load Day 4 Exercise Reps Load Day 6
10 50 OHP 10 50
10 50 10 50
10 62.5 10 62.5
10 75 10 75
6 70 6 70
6 70 6 70
6+ 70 6+ 70
10 50 of dl Legs Up Bench 10 50 of b
10 50 10 50
10 50 10 50
10 50 10 50
15 Push Press 15
15 15
15RM 15RM
MRS MRS
MRS MRS
MRS MRS
20 Pushdown 20
max max
max max
20 Lateral 20
max max
max max
20 Inc Curl 20
max max
max max

Reps Load Day 4 Exercise Reps Load Day 6


10 50 OHP 10 50
8 55 8 55
8 67.5 8 67.5
8 80 8 80
5 75 5 75
5 75 5 75
5+ 75 5+ 75
8 60 of dl Legs Up Bench 8 60 of b
8 60 8 60
8 60 8 60
8 60 8 60
15 Push Press 15
15 15
15RM 15RM
MRS MRS
MRS MRS
MRS MRS
18 Pushdown 18
max max
max max
18 Lateral 18
max max
max max
18 Inc Curl 18
max max
max max

Reps Load Day 4 Exercise Reps Load Day 6


10 50 OHP 10 50
6 60 6 60
6 72.5 6 72.5
6 85 6 85
4 75 4 75
4 75 4 75
4+ 75 4+ 75
6 70 of dl Legs Up Bench 6 70 of b
6 70 6 70
6 70 6 70
6 70 6 70
15 Push Press 15
15 15
15RM 15RM
MRS MRS
MRS MRS
MRS MRS
16 Pushdown 16
max max
max max
16 Lateral 16
max max
max max
16 Inc Curl 16
max max
max max
Exercises Reps Load
Deadlift 10 50
10 50
10 62.5
10 75
6 70
6 70
6+ 70
Front Squat 10 50 of sq
10 50
10 50
10 50
Pulldown 15
15
15RM
MRS
MRS
MRS
Leg Extension 20
max
max
Wide Pulldown 20
max
max
EZ Bar Curl 20
max
max

Exercises Reps Load


Deadlift 10 50
8 55
8 67.5
8 80
5 75
5 75
5+ 75
Front Squat 8 60 of sq
8 60
8 60
8 60
Pulldown 15
15
15RM
MRS
MRS
MRS
Leg Extension 18
max
max
Wide Pulldown 18
max
max
EZ Bar Curl 18
max
max

Exercises Reps Load


Deadlift 10 50
6 60
6 72.5
6 85
4 75
4 75
4+ 75
Front Squat 6 70 of sq
6 70
6 70
6 70
Pulldown 15
15
15RM
MRS
MRS
MRS
Leg Extension 16
max
max
Wide Pulldown 16
max
max
EZ Bar Curl 16
max
max
MAXES Rest
Squat Bench Tier 1 3-4min
Deadlift Press Tier 2 2min
Tier 3 90s
Week 4
|
Day 1 Exercise Reps Load Day 2 Exercise
Flat Bench 10 52.5 High Bar Squat
4 65
4 77.5
4 90
3 82.5
3 82.5
3+ 82.5
CG Bench 10 50 of b Romanian DL
10 50
10 50
10 50
DB Press 15 DB Row
15
15RM
MRS
MRS
MRS
Lateral 14 Pushdown
max
max
Fly 14 Cable Row
max
max
Rear Delt 14 Hammer Curl
max
max

Week 5
|
Day 1 Exercise Reps Load Day 2 Exercise
Flat Bench 10 57.5 High Bar Squat
8 70
4 82.5
2 95
2 85
2 85
2+ 85
CG Bench 8 60 of b Romanian DL
8 60
8 60
8 60
DB Press 15 DB Row
15
15RM
MRS
MRS
MRS
Lateral 12 Pushdown
max
max
Fly 12 Cable Row
max
max
Rear Delt 12 Hammer Curl
max
max

Week 6
|
Day 1 Exercise Reps Load Day 2 Exercise
Flat Bench 10 50 High Bar Squat
6 55
3 65
2 77.5
1 90
1 97.5
Lateral 10 Pushdown
max
max
Fly 10 Cable Row
max
max
Rear Delt 10 Hammer Curl
max
max
Reps Load Day 4 Exercise Reps Load Day 6
10 52.5 OHP 10 52.5
4 65 4 65
4 77.5 4 77.5
4 90 4 90
3 82.5 3 82.5
3 82.5 3 82.5
3+ 82.5 3+ 82.5
10 50 of dl Legs Up Bench 10 50 of b
10 50 10 50
10 50 10 50
10 50 10 50
15 Push Press 15
15 15
15RM 15RM
MRS MRS
MRS MRS
MRS MRS
4 Pushdown 14
max max
max max
14 Lateral 14
max max
max max
14 Inc Curl 14
max max
max max

Reps Load Day 4 Exercise Reps Load Day 6


10 57.5 OHP 10 57.5
8 70 8 70
4 82.5 4 82.5
2 95 2 95
2 85 2 85
2 85 2 85
2+ 85 2+ 85
8 60 of dl Legs Up Bench 8 60 of b
8 60 8 60
8 60 8 60
8 60 8 60
15 Push Press 15
15 15
15RM 15RM
MRS MRS
MRS MRS
MRS MRS
12 Pushdown 12
max max
max max
12 Lateral 12
max max
max max
12 Inc Curl 12
max max
max max

Reps Load Day 4 Exercise Reps Load Day 6


10 50 OHP 10 50
6 55 6 55
3 65 3 65
2 77.5 2 77.5
1 90 1 90
1 97.5 1 97.5
10 Pushdown 10
max max
max max
10 Lateral 10
max max
max max
10 Inc Curl 10
max max
max max
Exercises Reps Load
Deadlift 10 52.5
4 65
4 77.5
4 90
3 82.5
3 82.5
3+ 82.5
Front Squat 10 50 of sq
10 50
10 50
10 50
Pulldown 15
15
15RM
MRS
MRS
MRS
Leg Extension 14
max
max
Wide Pulldown 14
max
max
EZ Bar Curl 14
max
max

Exercises Reps Load


Deadlift 10 57.5
8 70
4 82.5
2 95
2 85
2 85
2+ 85
Front Squat 8 60 of sq
8 60
8 60
8 60
Pulldown 15
15
15RM
MRS
MRS
MRS
Leg Extension 12
max
max
Wide Pulldown 12
max
max
EZ Bar Curl 12
max
max

Exercises Reps Load


Deadlift 10 50
6 55
3 65
2 77.5
1 90
1 97.5
Leg Extension 10
max
max
Wide Pulldown 10
max
max
EZ Bar Curl 10
max
max

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