Do you track your weights in kilograms or pounds?

Weights in kg

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

Bench Press
Squat
Deadlift
Press 100

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%.
kg
kg
kg
kg
 Week 1

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 0 x6 0 x6 0 x6 0
Deadlift Warm Up 0 x6 0 x6
Optional Exercise 1 x15 x15 x15
Optional Exercise 2 x15 x15 x15

#NAME?
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 0 x10 0 x10 0 x8 0
Barbell Row Warm Up x10 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

#NAME?
Set 1 Set 2 Set 3
Military Press Warm Up 67.5 x10 75 x8 77.5 x6
Weighted Chin-up Warm Up x12 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 0 x8 0 x8 0 x8 0
Deadlift Warm Up 0 x8 0 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up
x6

x6
x6
x8-12
x8-12

x8
 Week 2

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 0 xMR10
between sets.
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

#NAME?
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 0 x10 0 x8 2.5 x6-8
Barbell Row Warm Up x10 x8 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 2.5 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
following weeks.
Deadlift Variation Warm Up x8 x8 x8
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

#NAME?
Set 1 Set 2 Set 3 Set 4
Military Press Warm Up 72.5 x10 77.5 x8 82.5 x6-8
Weighted Chin-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
0 set.

x8-12
x8-12

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

x8-12
x8-12
 Week 3

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 2.5 x4-6 2.5 x4-6 2.5 x4-6
Deadlift Warm Up 0 x3-6 0 x3-6
No Accessory Lifts

#NAME?
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 0 x4-6 0 x4-6 0 x4-6
Barbell Row Warm Up x6 x6 x6
No Optional Exercises

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 5 x4-6
Deadlift Variation Warm Up x8
No Accessory Lifts

#NAME?
Set 1 Set 2 Set 3 Set 4
Military Press Warm Up 85 x4-6 85 x4-6 85 x4-6
Weighted Chin-up Warm Up x6 x6 x6
No Optional Exercises
v
 Week 4

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up -2.5 x3 0 x3 2.5 x3
Deadlift Variation Warm Up x6 x6
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

#NAME?
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 0 x3 0 x2-4 0 x1-2
Barbell Row Warm Up x10 x10 x8
Optional Exercise 1 Warm Up x8-12 x8-12 x8-12
Optional Exercise 2 Warm Up x8-12 x8-12 x8-12

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 2.5 x3 0 x1-2
Deadlift Warm Up 2.5 x3 0 x1-2
Optional Exercise 1 Warm Up
Optional Exercise 2 Warm Up

#NAME?
Set 1 Set 2 Set 3 Set 4
Military Press Warm Up 87.5 x3 90 x2-4 95 x1-2
Weighted Chin-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
x8-12
x8-12

x8
x8-12
x8-12
 Week 5

#NAME?
Set 1 Set 2 Set 3 Set 4
Squat Warm Up 0 x1-4
Deadlift Warm Up 0 x4 0 x4 0 x2
Optional Lower Body Warm Up
Optional Lower Body Warm Up

#NAME?
Set 1 Set 2 Set 3 Set 4
Bench Press Warm Up 0 x1-4
Barbell Row 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

#NAME?
Set 1 Set 2 Set 3 Set 4
Deadlift Warm Up 0 x1-4
Optional Lower Body Warm Up
Optional Lower Body Warm Up

Set 1 Set 2 Set 3 Set 4

Military Press Warm Up 97.5 x1-4
Weighted Chin-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
 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 4 reps.

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

Old 1RM New 1RM Increase
Bench Press 0
Squat 0
Deadlift 0
and 1.09 if 4 reps.