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Squat Squat Bench Bench Dead Dead: Max Training Max

The document outlines a 9-week training program with increasing weights percentages for squats, bench press, and deadlifts each week. It provides the effort, weight percentage, weight used, sets, and reps for each of the three lifts over the 9 weeks. The weights gradually increase over the weeks up to 95% of the trainee's 1 rep max in weeks 7-9 to push their strength levels.

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Matt Barnhardt
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86 views

Squat Squat Bench Bench Dead Dead: Max Training Max

The document outlines a 9-week training program with increasing weights percentages for squats, bench press, and deadlifts each week. It provides the effort, weight percentage, weight used, sets, and reps for each of the three lifts over the 9 weeks. The weights gradually increase over the weeks up to 95% of the trainee's 1 rep max in weeks 7-9 to push their strength levels.

Uploaded by

Matt Barnhardt
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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Max Training Max

Squat 345 Squat 330


Bench 285 Bench 270
Dead 455 Dead 430

Week 1
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Heavy 80% 265 5 2 Exp 60% 160 8 3 Rep 70% 300 1 8

Week 2
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Exp 60% 200 8 3 Rep 70% 190 1 8 Heavy 80% 345 5 2

Week 3
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Rep 80% 265 1 8 Heavy 80% 215 5 2 Exp 60% 260 8 3

Week 4
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Heavy 85% 280 3 2 Exp 65% 175 6 2 Rep 80% 345 1 6

Week 5
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Exp 65% 215 6 2 Rep 80% 215 1 6 Heavy 85% 365 3 2

Week 6
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Rep 80% 265 1 6 Heavy 85% 230 3 2 Exp 65% 280 6 2

Week 7
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Heavy 90% 295 1 1 Exp 70% 190 5 2 Rep 80% 345 1 6
92.5% 305 1 1
95% 315 1 1

Week 8
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Exp 70% 230 5 2 Rep 80% 215 1 6 Heavy 90% 385 1 1
92.5% 400 1 1
95% 410 1 1

Week 9
Squat Bench Deadlift
Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps Effort Percent Weight Sets Reps
Rep 80% 265 1 6 Heavy 90% 245 1 1 Exp 70% 300 5 2
92.5% 250 1 1
95% 255 1 1

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