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God Is A Beast

This document outlines a 6-week lifting program with exercises scheduled on specific days each week. The exercises include squats, deadlifts, overhead press, and bench press. Each week increases the weight lifted with a goal of improving 1 rep max weights over the 6 weeks. The program provides the target weight for each set and repetition on the designated lifting days.

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T.Rex
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1K views1 page

God Is A Beast

This document outlines a 6-week lifting program with exercises scheduled on specific days each week. The exercises include squats, deadlifts, overhead press, and bench press. Each week increases the weight lifted with a goal of improving 1 rep max weights over the 6 weeks. The program provides the target weight for each set and repetition on the designated lifting days.

Uploaded by

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

Lift 1RM TM Week 1 Week 2 Week 3 Week 4 Week 5 Week 6


Squat 170 144.5 Monday Monday Monday Monday Monday Monday
Deadlift 220 187 Squat 100 5 Squat 92.5 5 Squat 92.5 5 Squat 100 5 Squat 100 5 Squat 107.5 5
OHP 75 63.5 115 5 92.5 5 107.5 5 100 5 115 5 107.5 5
Bench 130 110.5 130 5 92.5 5 122.5 5 100 5 130 5 107.5 5
107.5 5 92.5 5 100 5 100 5 115 5 107.5 5
STR1 STR2 STR3 122.5 5 92.5 5 115 5 100 5 130 5 107.5 5
0.7 0.65 0.7 135 5 92.5 5 130 5 100 5 142.5 1- 3 107.5 5
0.8 0.75 0.8 Tuesday 92.5 5 Tuesday 100 5 Tuesday 107.5 5
0.9 0.85 0.9 Bench 70 5 92.5 5 Bench 75 5 100 5 Bench 82.5 5 107.5 5
0.75 0.7 0.8 70 5 92.5 5 75 5 100 5 82.5 5 107.5 5
0.85 0.8 0.9 70 5 92.5 5 75 5 100 5 82.5 5 107.5 5
0.95 0.9 1 70 5 Tuesday 75 5 Tuesday 82.5 5 Tuesday
70 5 Bench 75 5 75 5 Bench 70 5 82.5 5 Bench 75 5
70 5 87.5 5 75 5 82.5 5 82.5 5 87.5 5
70 5 97.5 5 75 5 92.5 5 82.5 5 97.5 5
70 5 82.5 5 75 5 75 5 82.5 5 87.5 5
70 5 92.5 5 75 5 87.5 5 82.5 5 97.5 5
70 5 102.5 5 75 5 97.5 5 82.5 5 110 1 - 3
Thursday Thursday Thursday Thursday Thursday Thursday
Deadlift 130 5 Deadlift 120 5 Deadlift 120 5 Deadlift 130 5 Deadlift 130 5 Deadlift 140 5
147.5 5 120 5 140 5 130 5 147.5 5 140 5
167.5 5 120 5 157.5 5 130 5 167.5 5 140 5
140 5 120 5 130 5 130 5 147.5 5 140 5
157.5 5 120 5 147.5 5 130 5 167.5 5 140 5
177.5 5 120 5 167.5 5 130 5 185 1 - 3 140 5
Friday 120 5 Friday 130 5 Friday 140 5
OHP 40 5 120 5 OHP 42.5 5 130 5 OHP 47.5 5 140 5
40 5 120 5 42.5 5 130 5 47.5 5 140 5
40 5 120 5 42.5 5 130 5 47.5 5 140 5
40 5 Friday 42.5 5 Friday 47.5 5 Friday
40 5 OHP 42.5 5 42.5 5 OHP 40 5 47.5 5 OHP 42.5 5
40 5 50 5 42.5 5 47.5 5 47.5 5 50 5
40 5 55 5 42.5 5 52.5 5 47.5 5 55 5
40 5 47.5 5 42.5 5 42.5 5 47.5 5 50 5
40 5 52.5 5 42.5 5 50 5 47.5 5 55 5
40 5 60 5 42.5 5 55 5 47.5 5 62.5 1 - 3

ANCHOR Week 1 Week 2 Week 3


Week 1 Week 2 Week 3 Monday Monday Monday
0.7 0.65 0.7 Squat 100 3 Squat 92.5 3 Squat 100 3
0.8 0.75 0.8 115 3 107.5 3 115 3
0.9 0.85 0.9 130 3+ 122.5 3 130 3+
0.75 0.7 0.8 107.5 3 100 3 115 3
0.85 0.8 0.9 122.5 3 115 3 130 3
0.95 0.9 1 135 3+ 130 3+ 142.5 3+
Bench 531 70 5 Bench 531 75 5 Bench 531 82.5 5
FSL 70 5 75 5 82.5 5
Week 1 Week 2 Week 3 70 5 75 5 82.5 5
0.65 0.7 0.75 70 5 75 5 82.5 5
70 5 75 5 82.5 5
Tuesday Tuesday Tuesday
Deadlift 531 120 5 Deadlift 531 130 5 Deadlift 531 140 5
120 5 130 5 140 5
120 5 130 5 140 5
120 5 130 5 140 5
120 5 130 5 140 5
OHP 42.5 3 OHP 40 3 OHP 42.5 3
50 3 47.5 3 50 3
55 3+ 52.5 3 55 3+
47.5 3 42.5 3 50 3
52.5 3 50 3 55 3
60 3+ 55 3+ 62.5 3+
Thursday Thursday Thursday
Squat 531 92.5 5 Squat 531 100 5 Squat 531 107.5 5
92.5 5 100 5 107.5 5
92.5 5 100 5 107.5 5
92.5 5 100 5 107.5 5
92.5 5 100 5 107.5 5
Bench 75 3 Bench 70 3 Bench 75 3
87.5 3 82.5 3 87.5 3
97.5 3+ 92.5 3 97.5 3+
82.5 3 75 3 87.5 3
92.5 3 87.5 3 97.5 3
102.5 3+ 97.5 3+ 110 3+
Friday Friday Friday
Deadlift 130 3 Deadlift 120 3 Deadlift 130 3
147.5 3 140 3 147.5 3
167.5 3+ 157.5 3 167.5 3+
140 3 130 3 147.5 3
157.5 3 147.5 3 167.5 3
177.5 3+ 167.5 3+ 185 3+
OHP 531 40 5 OHP 531 42.5 5 OHP 531 47.5 5
40 5 42.5 5 47.5 5
40 5 42.5 5 47.5 5
40 5 42.5 5 47.5 5
40 5 42.5 5 47.5 5

estimated 1rm

squat 170
bench 115
DL 190
OHP 75

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