HWP 6 Week Strength Program

Complete the fields in blue, and excel will automatically formulate your workouts, each week is printab

What date do you want to start the Program?

Date Tuesday, February 1, 22

Do you track your weights in kilograms or pounds?

Weights in kg

What are your 1RM's for the following lifts?

Bench Press 85 kg
Squat 45 kg
Deadlift 45 kg

Choose Your Preferred Accessory Exercises

Upper Back Exercise #1 (horizontal pull) Dumbbell Row
Shoulder Exercise Standing Dumbbell OHP
Upper Back Exercise #2 (vertical pull) Weighted Pull-up

Additional Information
MR = Max Reps
MR10 = Max Reps but no more than 10.
Deadlift Variation = Stiff Legged DL, Snatch Grip DL, Deficit DL, or Pause DL.
If you ever fail a required rep, reduce your max by 2.5%.
Program
 Week 1 - Muscular Conditioning (W/ Moderate Difficulty)

Tuesday, February 1, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 35 x6 35 x6 35 x6 35
Deadlift Warm Up 35 x6 35 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, February 2, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 65 x8 65
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, February 4, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 42.5 x10 57.5 x10 65 x8 65
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Saturday, February 5, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 30 x8 30 x8 30 x8 30
Deadlift Warm Up 30 x8 30 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Sunday, February 6, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 67.5 xMR
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
x6

x6
x6
x8
x8
x8-12
x8-12

x6
x6
x8
x8
x8-12
x8-12

x8

x6
x8
x8
x8-12
x8-12
 Week 2 - Muscular Conditioning/Hypertrophy (W/ Higher Difficulty)

Tuesday, February 8, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 35 xMR10
Extra Volume Squats - Add 5 lbs or 2.5 kg if using kg plates, then perform 5 sets x 3 reps each set with 60 seconds rest
between sets.
Note - If you were not able to complete a minimum of 8 reps on the MR10 set, reduce max entered by 2.5% moving
forward.
Still complete the 5 sets of 3 reps regardless even if you do perform less than 8 reps on the MR10 set.
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, February 9, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 62.5 x10 65 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, February 11, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 37.5 xMR10
Back Off Squats - Reduce weight by 10 lbs or 5 kg if using kg plates. Then proceed with the following:
If you were able to complete 10 reps on the MR10 set, perform 10 sets of 3 reps per set, with 60 seconds rest between set
If you completed 8-9 reps on the MR10 set, perform 8 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed 7 reps on the MR 10 set, perform 5 sets of 3 reps per set, with 60 seconds rest between sets.
If you completed less than 7 reps, skip back off sets entirely and reduce your entered 1 rep max by at least 2.5% for follow
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, February 12, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 62.5 x10 65 x8 70 x6-8
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Monday, February 14, 22

 Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 65 xMR
Dumbbell Row Warm Up x10 x8 x8
Standing Dumbbell OHP Warm Up x10 x8 x6
Weighted Pull-up Warm Up x10 x8 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
fficulty)

et with 60 seconds rest

ed by 2.5% moving

0 set.

x8-12
x8-12

wing:
0 seconds rest between set
t between sets.
between sets.
by at least 2.5% for follow

x8-12
x8-12
x8-12
x8-12
 Week 3 - Linear Max OT Phase

Tuesday, February 15, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 40 x4-6 40 x4-6 40 x4-6
Deadlift Warm Up 40 x3-6 40 x3-6
No Accessory Lifts

Thursday, February 17, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 72.5 x4-6 72.5 x4-6 72.5 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises

Saturday, February 19, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 42.5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

Sunday, February 20, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x4-6 75 x4-6 75 x4-6
Dumbbell Row Warm Up x6 x6 x6
Standing Dumbbell OHP Warm Up x6 x6 x6
Weighted Pull-up Warm Up x6 x6 x6
No Optional Exercises
 Week 4 - Heavy Weight Acclimation

Tuesday, February 22, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 37.5 x3 40 x3 42.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Wednesday, February 23, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 70 x3 72.5 x3 77.5 x3
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Friday, February 25, 22

Set 1 Set 2 Set 3 Set 4
Squat Warm Up 42.5 x3 42.5 x1-2
Deadlift Warm Up 42.5 x3 42.5 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

Saturday, February 26, 22

Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 75 x3 77.5 x2-4 80 x1-2
Dumbbell Row Warm Up x10 x10 x8
Standing Dumbbell OHP Warm Up x12 x12 x10
Weighted Pull-up Warm Up x12 x12 x10
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12
x6
x8
x8
x8-12
x8-12

x6
x8
x8
x8-12
x8-12
 Week 5 - High Intensity Strength

Tuesday, March 1, 22
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 45 x1-4
Deadlift Warm Up 30 x4 32.5 x4 32.5 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Thursday, March 3, 22
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 82.5 x1-4
Dumbbell Row Warm Up x8 x6 x6
Standing Dumbbell OHP Warm Up x8 x6 x6
Weighted Pull-up Warm Up x8 x6 x6
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

Saturday, March 5, 22
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 45 x1-4
Optional Lower Body Warm Up
Optional Lower Body Warm Up
 For Week 6 You Have 3 Options
1. Skip Week 6. Just use projected one rep max from last week's 1-4 rep set. Start next cycle.
2. Use projected max for next cycle, but take a deload week (repeat week 1 but skip last upper workou
3. Take this 6th week to actually find your 1 rep max. Then either deload or start new cycl

Determining Projected Max

Take what you lifted in week 5, and multiply by 1.03 if you completed 2 reps, 1.06 if 3 reps, and 1.09 if

Enter your new 1RM's below to see your progress!

Old 1RM New 1RM Increase
Bench Press 85 350 265
Squat 45 550 505
Deadlift 45 620 575