Matt Ogus 753-excel Workbook.pdf 1b693n
This document was ed by and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this report form. Report 2z6p3t
Overview 5o1f4z
& View Matt Ogus 753-excel Workbook.pdf as PDF for free.
More details 6z3438
- Words: 18,861
- Pages: 496
Ogus 7/5/3 Mayhem OHP Deadlif Bench Squat
Weight 75 250 120 170
Increment/Cycle OHP 5 Deadlif 10 Bench 5 Squat 10 Rounding 5
Reps 5 5 5 5
1RM 85 280 135 190
90% 75 250 120 170
<---- 5 for male, 2.5 for female <---- 10 for male, 5 for female <---- 5 for male, 2.5 for female <---- 10 for male, 5 for female
<--- Don't change this
MesoCycle 1 Microcycle 1 Percentage Weight Sets Deadlif 75% 187.5 OHP 80% 60 Squat 70% 119 Bench 85% 102
Reps 5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 200 OHP 70% 52.5 Squat 85% 144.5 Bench 75% 90
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 175 OHP 85% 63.75 Squat 75% 127.5 Bench 80% 96
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 212.5 OHP 75% 56.25 Squat 80% 136 Bench 70% 84
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Week Deadlif OHP Squat Bench
60% 60% 60% 60%
150 45 102 72
3 to 5 3 to 5 3 to 5 3 to 5
Mesocycle 2 Microcycle 1 Percentage Weight Sets Deadlif 75% 195 OHP 80% 64 Squat 70% 126 Bench 85% 106.25 Microcycle 2 Percentage Weight Sets Deadlif 80% 208 OHP 70% 56 Squat 85% 153 Bench 75% 93.75 Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
5 7 6 10
Mesocycle 3 Microcycle 1 Percentage Weight Sets Deadlif 75% 202.5 OHP 80% 68 Squat 70% 133 Bench 85% 110.5
Reps 7 6 10 5
5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
Sets 216
7 5 6 3
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 221 OHP 75% 60 Squat 80% 144 Bench 70% 87.5
Microcycle 2 Percentage Weight Deadlif 80%
Reps
Sets 182 68 135 100
5 5 5 5
7 5 6 3 Reps
7
5
Deload Deadlif OHP Squat Bench
OHP Squat Bench
70% 85% 75%
59.5 161.5 97.5
6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 189 OHP 85% 72.25 Squat 75% 142.5 Bench 80% 104
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 229.5 OHP 75% 63.75 Squat 80% 152 Bench 70% 91
10 5 7 6
Mesocycle 4 Microcycle 1 Percentage Weight Sets Deadlif 75% 210 OHP 80% 72 Squat 70% 140 Bench 85% 114.75
5 7 6 10
Reps 6 3 7 5 Reps 3 7 5 6
Deload Deadlif OHP Squat Bench
Reps
Microcycle 2 Percentage Weight Sets Deadlif 80% 224 OHP 70% 63 Squat 85% 170 Bench 75% 101.25
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 196 OHP 85% 76.5 Squat 75% 150 Bench 80% 108
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 238 OHP 75% 67.5 Squat 80% 160 Bench 70% 94.5
6 3 7
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Mesocycle 5 Microcycle 1 Percentage Weight Sets Deadlif 75% 217.5 OHP 80% 76 Squat 70% 147 Bench 85% 119
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 232 OHP 70% 66.5 Squat 85% 178.5 Bench 75% 105
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 203 OHP 85% 80.75 Squat 75% 157.5 Bench 80% 112 Microcycle 4 Percentage Weight Sets Deadlif 85% 246.5 OHP 75% 71.25 Squat 80% 168 Bench 70% 98
Mesocycle 6 Microcycle 1 Percentage Weight Sets Deadlif 75% 225 OHP 80% 80 Squat 70% 154 Bench 85% 123.25 Microcycle 2 Percentage Weight Sets Deadlif 80% 240 OHP 70% 70 Squat 85% 187 Bench 75% 108.75 Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75%
Reps
Reps 5 6 3 7 Reps 6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
Sets 210 85 165
7 5 6 3
5 6 3 7 Reps
6 10 5
6 3 7
Deload Deadlif OHP Squat Bench
Bench
80%
116
7
Microcycle 4 Percentage Weight Sets Deadlif 85% 255 OHP 75% 75 Squat 80% 176 Bench 70% 101.5
10 5 7 6
Mesocycle 7 Microcycle 1 Percentage Weight Sets Deadlif 75% 232.5 OHP 80% 84 Squat 70% 161 Bench 85% 127.5
5 7 6 10
Reps
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 217 OHP 85% 89.25 Squat 75% 172.5 Bench 80% 120
6 10 5 7
Mesocycle 8 Microcycle 1 Percentage Weight Sets Deadlif 75% 240 OHP 80% 88 Squat 70% 168 Bench 85% 131.75 Microcycle 2 Percentage
Weight
Sets
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps
Microcycle 2 Percentage Weight Sets Deadlif 80% 248 OHP 70% 73.5 Squat 85% 195.5 Bench 75% 112.5
Microcycle 4 Percentage Weight Sets Deadlif 85% 263.5 OHP 75% 78.75 Squat 80% 184 Bench 70% 105
5
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3 Reps
Deload Deadlif OHP Squat Bench
Deadlif OHP Squat Bench
80% 70% 85% 75%
256 77 204 116.25
Microcycle 3 Percentage Weight Sets Deadlif 70% 224 OHP 85% 93.5 Squat 75% 180 Bench 80% 124 Microcycle 4 Percentage Weight Sets Deadlif 85% 272 OHP 75% 82.5 Squat 80% 192 Bench 70% 108.5
Mesocycle 9 Microcycle 1 Percentage Weight Sets Deadlif 75% 247.5 OHP 80% 92 Squat 70% 175 Bench 85% 136 Microcycle 2 Percentage Weight Sets Deadlif 80% 264 OHP 70% 80.5 Squat 85% 212.5 Bench 75% 120 Microcycle 3 Percentage Weight Sets Deadlif 70% 231 OHP 85% 97.75 Squat 75% 187.5 Bench 80% 128 Microcycle 4 Percentage Weight Sets Deadlif 85% 280.5 OHP 75% 86.25 Squat 80% 200 Bench 70% 112
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Mesocycle 10 Microcycle 1 Percentage Weight Sets Deadlif 75% 255 OHP 80% 96 Squat 70% 182 Bench 85% 140.25
Reps 5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 272 OHP 70% 84 Squat 85% 221 Bench 75% 123.75
7 6 10 5
Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
Reps
6 10 5 7
Sets 238 102 195 132
Microcycle 4 Percentage Weight Sets Deadlif 85% 289 OHP 75% 90 Squat 80% 208 Bench 70% 115.5
5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
Mesocycle 11 Microcycle 1 Percentage Weight Sets Deadlif 75% 262.5 OHP 80% 100 Squat 70% 189 Bench 85% 144.5
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 280 OHP 70% 87.5 Squat 85% 229.5 Bench 75% 127.5
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 245 OHP 85% 106.25
7 5 6 3
3 7 5 6
Reps 7 5 6 3 Reps 5 6 3 7 Reps 6 10
6 3
Deload Deadlif OHP Squat Bench
Squat Bench
75% 80%
202.5 136
Microcycle 4 Percentage Weight Sets Deadlif 85% 297.5 OHP 75% 93.75 Squat 80% 216 Bench 70% 119
Mesocycle 12 Microcycle 1 Percentage Weight Sets Deadlif 75% 270 OHP 80% 104 Squat 70% 196 Bench 85% 148.75 Microcycle 2 Percentage Weight Sets Deadlif 80% 288 OHP 70% 91 Squat 85% 238 Bench 75% 131.25 Microcycle 3 Percentage Weight Sets Deadlif 70% 252 OHP 85% 110.5 Squat 75% 210 Bench 80% 140 Microcycle 4 Percentage Weight Sets Deadlif 85% 306 OHP 75% 97.5 Squat 80% 224 Bench 70% 122.5
Mesocycle 13 Microcycle 1 Percentage Weight Sets Deadlif 75% 277.5 OHP 80% 108 Squat 70% 203 Bench 85% 153
5 7
7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3
Deload Deadlif OHP Squat Bench
Microcycle 2 Percentage Weight Sets Deadlif 80% 296 OHP 70% 94.5 Squat 85% 246.5 Bench 75% 135 Microcycle 3 Percentage Weight Sets Deadlif 70% 259 OHP 85% 114.75 Squat 75% 217.5 Bench 80% 144 Microcycle 4 Percentage Weight Sets Deadlif 85% 314.5 OHP 75% 101.25 Squat 80% 232 Bench 70% 126
Reps 7 6 10 5 Reps 6 10 5 7
10 5 7 6
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 304 OHP 70% 98 Squat 85% 255 Bench 75% 138.75
7 6 10 5
Microcycle 4 Percentage Weight Sets Deadlif 85% 323 OHP 75% 105 Squat 80% 240 Bench 70% 129.5
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 7 5 6 3 Reps
Sets 266 119 225 148
6 3 7 5 Reps
Mesocycle 14 Microcycle 1 Percentage Weight Sets Deadlif 75% 285 OHP 80% 112 Squat 70% 210 Bench 85% 157.25
Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
5 6 3 7
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Mesocycle 15 Microcycle 1 Percentage Weight Sets Deadlif 75% 292.5 OHP 80% 116 Squat 70% 217 Bench 85% 161.5 Microcycle 2 Percentage Weight Sets Deadlif 80% 312 OHP 70% 101.5 Squat 85% 263.5 Bench 75% 142.5 Microcycle 3 Percentage Weight Sets Deadlif 70% 273 OHP 85% 123.25 Squat 75% 232.5 Bench 80% 152 Microcycle 4 Percentage Weight Sets Deadlif 85% 331.5 OHP 75% 108.75 Squat 80% 248 Bench 70% 133
Mesocycle 16 Microcycle 1 Percentage Weight Sets Deadlif 75% 300 OHP 80% 120 Squat 70% 224 Bench 85% 165.75 Microcycle 2 Percentage Weight Sets Deadlif 80% 320 OHP 70% 105 Squat 85% 272 Bench 75% 146.25 Microcycle 3 Percentage Weight Deadlif 70%
Reps 5 7 6 10 Reps 7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
Sets 280
7 5 6 3
5 6 3 7 Reps
6
6
Deload Deadlif OHP Squat Bench
OHP Squat Bench
85% 75% 80%
127.5 240 156
Microcycle 4 Percentage Weight Sets Deadlif 85% 340 OHP 75% 112.5 Squat 80% 256 Bench 70% 136.5
10 5 7
3 7 5 Reps
10 5 7 6
Mesocycle 17 Microcycle 1 Percentage Weight Sets Deadlif 75% 307.5 OHP 80% 124 Squat 70% 231 Bench 85% 170
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 328 OHP 70% 108.5 Squat 85% 280.5 Bench 75% 150
7 6 10 5
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 7 5 6 3 Reps
Microcycle 3 Percentage Weight Sets Deadlif 70% 287 OHP 85% 131.75 Squat 75% 247.5 Bench 80% 160
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 348.5 OHP 75% 116.25 Squat 80% 264 Bench 70% 140
10 5 7 6
Mesocycle 18 Microcycle 1 Percentage Weight Sets Deadlif 75% 315 OHP 80% 128 Squat 70% 238 Bench 85% 174.25
5 7 6 10
5 6 3 7 Reps 6 3 7 5 Reps 3 7 5 6
Reps 7 5 6 3
Deload Deadlif OHP Squat Bench
Microcycle 2 Percentage Weight Sets Deadlif 80% 336 OHP 70% 112 Squat 85% 289 Bench 75% 153.75
Reps 7 6 10 5
Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
6 10 5 7
Sets 294 136 255 164
Microcycle 4 Percentage Weight Sets Deadlif 85% 357 OHP 75% 120 Squat 80% 272 Bench 70% 143.5
Mesocycle 19 Microcycle 1 Percentage Weight Sets Deadlif 75% 322.5 OHP 80% 132 Squat 70% 245 Bench 85% 178.5 Microcycle 2 Percentage Weight Sets Deadlif 80% 344 OHP 70% 115.5 Squat 85% 297.5 Bench 75% 157.5 Microcycle 3 Percentage Weight Sets Deadlif 70% 301 OHP 85% 140.25 Squat 75% 262.5 Bench 80% 168 Microcycle 4 Percentage Weight Sets Deadlif 85% 365.5 OHP 75% 123.75 Squat 80% 280
5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7
3 7 5
Deload Deadlif OHP Squat
Bench
70%
147
6
Mesocycle 20 Microcycle 1 Percentage Weight Sets Deadlif 75% 330 OHP 80% 136 Squat 70% 252 Bench 85% 182.75
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 352 OHP 70% 119 Squat 85% 306 Bench 75% 161.25
7 6 10 5
Microcycle 4 Percentage Weight Sets Deadlif 85% 374 OHP 75% 127.5 Squat 80% 288 Bench 70% 150.5
10 5 7 6
Mesocycle 21 Microcycle 1 Percentage Weight Sets Deadlif 75% 337.5 OHP 80% 140 Squat 70% 259 Bench 85% 187
5 7 6 10
Weight
Sets
7 5 6 3 Reps
6 10 5 7
Microcycle 3 Percentage
Bench
Reps
Microcycle 3 Percentage Weight Sets Deadlif 70% 308 OHP 85% 144.5 Squat 75% 270 Bench 80% 172
Microcycle 2 Percentage Weight Sets Deadlif 80% 360 OHP 70% 122.5 Squat 85% 314.5 Bench 75% 165
6
5 6 3 7 Reps 6 3 7 5 Reps 3 7 5 6
Reps 7 5 6 3 Reps 7 6 10 5
5 6 3 7 Reps
Deload Deadlif OHP Squat Bench
Deadlif OHP Squat Bench
70% 85% 75% 80%
315 148.75 277.5 176
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 382.5 OHP 75% 131.25 Squat 80% 296 Bench 70% 154
Mesocycle 22 Microcycle 1 Percentage Weight Sets Deadlif 75% 345 OHP 80% 144 Squat 70% 266 Bench 85% 191.25 Microcycle 2 Percentage Weight Sets Deadlif 80% 368 OHP 70% 126 Squat 85% 323 Bench 75% 168.75 Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
Reps 10 5 7 6
Microcycle 4 Percentage Weight Sets Deadlif 85% 391 OHP 75% 135 Squat 80% 304 Bench 70% 157.5
Mesocycle 23 Microcycle 1 Percentage Weight Sets Deadlif 75% 352.5 OHP 80% 148 Squat 70% 273
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
Sets 322 153 285 180
6 3 7 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6
7 5 6
Deload Deadlif OHP Squat Bench
Bench
85%
195.5
Microcycle 2 Percentage Weight Sets Deadlif 80% 376 OHP 70% 129.5 Squat 85% 331.5 Bench 75% 172.5
10 Reps 7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 329 OHP 85% 157.25 Squat 75% 292.5 Bench 80% 184
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 399.5 OHP 75% 138.75 Squat 80% 312 Bench 70% 161
10 5 7 6
Mesocycle 24 Microcycle 1 Percentage Weight Sets Deadlif 75% 360 OHP 80% 152 Squat 70% 280 Bench 85% 199.75
5 7 6 10
5 6 3 7 Reps 6 3 7 5 Reps 3 7 5 6
Deload Deadlif OHP Squat Bench
Reps
Microcycle 2 Percentage Weight Sets Deadlif 80% 384 OHP 70% 133 Squat 85% 340 Bench 75% 176.25
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 336 OHP 85% 161.5 Squat 75% 300 Bench 80% 188
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 408 OHP 75% 142.5
3
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5
3 7
Deload Deadlif OHP
Squat Bench
80% 70%
320 164.5
7 6
5 6
Squat Bench
<---- Insert your best sets weight x reps
<----- The output is your 1RM and 90% of that will be your beginning training max. We will add weight to that trainin
New Training Maxes Deadlif OHP Squat Bench
260 80 180 125
Percentage Weight 60% 60% 60% 60%
Sets 156 48 108 75
New Training Maxes Deadlif OHP Squat Bench
270 85 190 130
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
162 51 114 78
New Training Maxes Deadlif OHP Squat Bench
280 90 200 135
Percentage Weight 60% 60% 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 168 54 120 81
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
New Training Maxes Deadlif OHP Squat Bench
290 95 210 140
Percentage Weight 60% 60% 60% 60%
Sets 174 57 126 84
New Training Maxes Deadlif OHP Squat Bench
300 100 220 145
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 180 60 132 87
New Training Maxes Deadlif OHP Squat Bench
310 105 230 150
Percentage Weight 60% 60% 60% 60%
186 63 138 90
New Training Maxes Deadlif OHP Squat Bench
320 110 240 155
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
192 66 144 93
New Training Maxes Deadlif OHP Squat Bench
330 115 250 160
Percentage Weight 60% 60% 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 198 69 150 96
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
New Training Maxes Deadlif OHP Squat Bench
340 120 260 165
Percentage Weight 60% 60% 60% 60%
Sets 204 72 156 99
New Training Maxes Deadlif OHP Squat Bench
350 125 270 170
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
210 75 162 102
Sets
New Training Maxes Deadlif OHP Squat Bench
360 130 280 175
Percentage Weight 60% 60% 60% 60%
216 78 168 105
New Training Maxes Deadlif OHP Squat Bench
370 135 290 180
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 222 81 174 108
New Training Maxes Deadlif OHP Squat Bench
380 140 300 185
Percentage Weight 60% 60% 60% 60%
228 84 180 111
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
New Training Maxes Deadlif OHP Squat Bench
390 145 310 190
Percentage Weight 60% 60% 60% 60%
Sets 234 87 186 114
New Training Maxes Deadlif OHP Squat Bench
400 150 320 195
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 240 90 192 117
New Training Maxes Deadlif OHP Squat Bench
410 155 330 200
Percentage Weight 60% 60% 60% 60%
246 93 198 120
New Training Maxes Deadlif OHP Squat Bench
420 160 340 205
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
252 96 204 123
New Training Maxes Deadlif OHP Squat Bench
430 165 350 210
Percentage Weight 60% 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 258 99 210
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5
5 5 5
60%
126
New Training Maxes Deadlif OHP Squat Bench
440 170 360 215
Percentage Weight 60% 60% 60% 60%
264 102 216 129
New Training Maxes Deadlif OHP Squat Bench
450 175 370 220
3 to 5
Sets
5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 270 105 222 132
New Training Maxes Deadlif OHP Squat Bench
460 180 380 225
Percentage Weight 60% 60% 60% 60%
276 108 228 135
New Training Maxes Deadlif OHP Squat
470 185 390
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Bench
230
Percentage Weight 60% 60% 60% 60%
282 111 234 138
New Training Maxes Deadlif OHP Squat Bench
480 190 400 235
Percentage Weight 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 288 114
5 5 5 5
Reps 3 to 5 3 to 5
5 5
60% 60%
240 141
3 to 5 3 to 5
5 5
will add weight to that training max each mesocycle.
Mayhem 753
DEADLIFT DAY Deadlif Bulgarian Split Squat or Reverse Lunge Seated Leg Curls Standing Calf Raise Standing Cable Crunches "bad girls"
Sets
Reps
XXX 3 3 5 3 2 to 3
XXX 10 to 15 10 to 15 5 to 6 10 to 12 15-20
OHP DAY Overhead Press Pulldowns CloseGripBenchpress or Flat DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls Rear Delt Flyes (only if you have extra time)
Sets XXX 2 2to3 2 2 3 3 2 to 3 2 to 3
Reps XXX 10 to 12 8 to 10 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
SQUAT DAY Squat Stiff Leg Deadlif Seated Leg Curl Seated Calf Raise Hanging or Roman Chair Leg Lifs "bad girls"
Sets XXX 3 3 3 to 4 3 2 to 3
Reps XXX 8 to 10 10 to 15 8 to 10 10 to 15 15-20
BENCH DAY Benchpress Pulldowns or Weighted Pullups Seated Arnold or DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls
Sets XXX 2 2 2 2 3 3 2 to 3
Reps XXX 10 to 12 8 to 12 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15
Rear Delt Flyes (only if you have extra time)
2 to 3
12 to 15
For Deadlif, OHP, Squat, and Benchpress, Refer to the 7-5-3 Maxes Chart Feel free to Change the "More Work" Exercises as you see fit. Everything here is customizable, this is just a basic template that ought to work well for most people
example (weight x sets x reps 75%, 251.25 x 5 sets of 7, 50's x 12,12,10 180x12,12,12 300 x 5x5 80x3x10 50x3x20
Mesocycle 1 (Introduction) Microcycle 1 Date/Max: 75%
Date/Max: 80%
Date/Max: 70%
Date/Max: 85%
t ought to work well for most people
Microcycle 2 Date/Max:
Microcycle 3 Date/Max: 80%
Date/Max:
70%
Date/Max: 70%
Date/Max:
85%
Date/Max: 85%
Date/Max:
75%
Date/Max: 75%
80%
Microcycle 4 Date/Max:
Deload Date/Max: 85%
Date/Max:
60%
Date/Max: 75%
Date/Max:
60%
Date/Max: 80%
Date/Max:
60%
Date/Max: 70%
60%
Mesocycle 2 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 3 Microcycle 1 Date/Max: 60% 75% x 5 sets of 7
Date/Max:
Date/Max: 60% 80% x 7 sets of 5
Date/Max:
Date/Max: 60% 70% x 6 sets of 6
Date/Max:
Date/Max: 60% 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 4 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Mesocycle 5 Deload Date/Max:
Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 6 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 7 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 8 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 9 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 10 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 11 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 12 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 13 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 14 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 15 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 16 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 17 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 18 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 19 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 20 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 21 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 22 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 23 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 24 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Ogus 7/5/3 Original Squat OHP Deadlif Bench
Weight 225 95 315 185
Increment/Cycle Squat 10 OHP 5 Deadlif 10 Bench 5 Rounding 5
Reps 5 5 5 5
1RM 255 105 355 210
90% 230 95 320 190
<---- 10 for male, 5 for female <---- 5 for male, 2.5 for female <---- 10 for male, 5 for female <---- 5 for male, 2.5 for female
<--- Don't change this
(Intro) MesoCycle 1 Microcycle 1 Percentage Weight Sets Squat 75% 172.5 OHP 75% 71.25 Deadlif 75% 240 Bench 75% 142.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
4 4 4 4
Sets 184 76 256 152
Reps 5 5 5 5 Reps 8 8 8 8
Sets 138 57 192 114
7 7 7 7
6 6 6 6
Microcycle 3 Percentage Weight Sets Squat 85% 195.5 OHP 85% 80.75 Deadlif 85% 272 Bench 85% 161.5 Deload Week Percentage Weight Squat 60% OHP 60% Deadlif 60% Bench 60%
Reps
3 3 3 3 Reps
5 5 5 5
<---On deload weeks, if feeli 5 5 5 5
Mesocycle 2 Microcycle 1 Percentage Weight Sets Squat 75% 180 OHP 75% 75 Deadlif 75% 247.5 Bench 75% 146.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 192 80 264 156
Percentage Weight 60% 60% 60% 60%
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 204 OHP 85% 85 Deadlif 85% 280.5 Bench 85% 165.75 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Reps 10 10 10 10
Sets 144 60 198 117
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Mesocycle 3 Microcycle 1 Percentage Weight Sets Squat 75% 187.5 OHP 75% 78.75 Deadlif 75% 255 Bench 75% 150
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Reps
Sets 200 84 272 160
Microcycle 3 Percentage Weight Sets Squat 85% 212.5 OHP 85% 89.25
5 5 5 5
7 7 7 7 Reps 5 5 5 5 Reps
10 10
3 3
Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% Percentage Weight 60% 60% 60% 60%
289 170
10 10 Sets
150 63 204 120
208 88 280 164
Percentage Weight 60% 60% 60% 60%
Reps
Reps
156 66 210 123
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 216
7 7 7 7
7 7 7 7
Mesocycle 5 Microcycle 1 Percentage Weight Sets Squat 75% 202.5 OHP 75% 86.25 Deadlif 75% 270 Bench 75% 157.5 Microcycle 2 Percentage Weight Squat 80%
5 5 5 5
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 221 OHP 85% 93.5 Deadlif 85% 297.5 Bench 85% 174.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 4 Microcycle 1 Percentage Weight Sets Squat 75% 195 OHP 75% 82.5 Deadlif 75% 262.5 Bench 75% 153.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3 3
7 7 7 7 Reps
7
5
OHP Deadlif Bench
80% 80% 80%
92 288 168
7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 229.5 OHP 85% 97.75 Deadlif 85% 306 Bench 85% 178.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Percentage Weight 60% 60% 60% 60%
Mesocycle 7 Microcycle 1 Percentage
Weight
3 3 3 3 Reps
224 96 296 172
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 238 OHP 85% 102 Deadlif 85% 314.5 Bench 85% 182.75 Deload Squat OHP Deadlif Bench
10 10 10 10
5 5 5 5
Mesocycle 6 Microcycle 1 Percentage Weight Sets Squat 75% 210 OHP 75% 90 Deadlif 75% 277.5 Bench 75% 161.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Sets 162 69 216 126
5 5 5
Reps 10 10 10 10
Sets 168 72 222 129
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Sets
5 5 5 5
Reps
Squat OHP Deadlif Bench
75% 75% 75% 75%
217.5 93.75 285 165
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5 Sets
232 100 304 176
Percentage Weight 60% 60% 60% 60%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 246.5 OHP 85% 106.25 Deadlif 85% 323 Bench 85% 187 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets 174 75 228 132
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Sets
5 5 5 5
Reps
Sets 240 104 312 180
Microcycle 3 Percentage Weight Sets Squat 85% 255 OHP 85% 110.5 Deadlif 85% 331.5 Bench 85% 191.25 Weight
3 3 3 3 Reps
5 5 5 5
Percentage
5 5 5 5 Reps
Mesocycle 8 Microcycle 1 Percentage Weight Sets Squat 75% 225 OHP 75% 97.5 Deadlif 75% 292.5 Bench 75% 168.75
Deload
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
Squat OHP Deadlif Bench
60% 60% 60% 60%
180 78 234 135
5 5 5 5
Mesocycle 9 Microcycle 1 Percentage Weight Sets Squat 75% 232.5 OHP 75% 101.25 Deadlif 75% 300 Bench 75% 172.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
186 81 240 138
5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 256 112 328 188
7 7 7 7 Reps
Sets
Mesocycle 10 Microcycle 1 Percentage Weight Sets Squat 75% 240 OHP 75% 105 Deadlif 75% 307.5 Bench 75% 176.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 263.5 OHP 85% 114.75 Deadlif 85% 340 Bench 85% 195.5 Deload Squat OHP Deadlif Bench
Reps
Sets 248 108 320 184
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 272 OHP 85% 119 Deadlif 85% 348.5 Bench 85% 199.75 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
192 84 246 141
Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
5 5 5 5
264 116 336 192
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 280.5 OHP 85% 123.25 Deadlif 85% 357 Bench 85% 204 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets
Mesocycle 11 Microcycle 1 Percentage Weight Sets Squat 75% 247.5 OHP 75% 108.75 Deadlif 75% 315 Bench 75% 180 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Reps 10 10 10 10
Sets 198 87 252 144
Mesocycle 12 Microcycle 1 Percentage Weight Sets Squat 75% 255 OHP 75% 112.5 Deadlif 75% 322.5 Bench 75% 183.75
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 272 120 344 196
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 289 OHP 85% 127.5 Deadlif 85% 365.5 Bench 85% 208.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 204 90 258 147
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 210 93 264 150
5 5 5 5
Reps
Sets 280 124 352 200
Microcycle 3 Percentage Weight Sets Squat 85% 297.5 OHP 85% 131.75 Deadlif 85% 374 Bench 85% 212.5 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 13 Microcycle 1 Percentage Weight Sets Squat 75% 262.5 OHP 75% 116.25 Deadlif 75% 330 Bench 75% 187.5
Deload Squat OHP Deadlif Bench
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Mesocycle 14 Microcycle 1 Percentage Weight Sets Squat 75% 270 OHP 75% 120 Deadlif 75% 337.5 Bench 75% 191.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
288 128 360 204
7 7 7 7 Reps
7 7 7 7
216 96 270 153
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 15 Microcycle 1 Percentage Weight Sets Squat 75% 277.5 OHP 75% 123.75 Deadlif 75% 345 Bench 75% 195 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 306 OHP 85% 136 Deadlif 85% 382.5 Bench 85% 216.75 Deload Squat OHP Deadlif Bench
Reps
Reps 5 5 5 5
Sets 296 132 368 208
Microcycle 3 Percentage Weight Sets Squat 85% 314.5 OHP 85% 140.25 Deadlif 85% 391
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10
3 3 3
Bench Deload Squat OHP Deadlif Bench
85% Percentage Weight 60% 60% 60% 60%
221
10 Sets
222 99 276 156
304 136 376 212
Percentage Weight 60% 60% 60% 60%
5 5 5 5 Reps
228 102 282 159
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 312 140
7 7 7 7
7 7 7 7
Mesocycle 17 Microcycle 1 Percentage Weight Sets Squat 75% 292.5 OHP 75% 131.25 Deadlif 75% 360 Bench 75% 202.5 Microcycle 2 Percentage Weight Squat 80% OHP 80%
5 5 5 5
Reps
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 323 OHP 85% 144.5 Deadlif 85% 399.5 Bench 85% 225.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 16 Microcycle 1 Percentage Weight Sets Squat 75% 285 OHP 75% 127.5 Deadlif 75% 352.5 Bench 75% 198.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3
7 7 7 7 Reps
7 7
5 5
Deadlif Bench
80% 80%
384 216
7 7
Microcycle 3 Percentage Weight Sets Squat 85% 331.5 OHP 85% 148.75 Deadlif 85% 408 Bench 85% 229.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps 10 10 10 10
Sets 234 105 288 162
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Mesocycle 19 Microcycle 1 Percentage Weight Sets Squat 75% 307.5
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 240 108 294 165
5 5 5 5
Reps
Sets 320 144 392 220
Microcycle 3 Percentage Weight Sets Squat 85% 340 OHP 85% 153 Deadlif 85% 416.5 Bench 85% 233.75 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 18 Microcycle 1 Percentage Weight Sets Squat 75% 300 OHP 75% 135 Deadlif 75% 367.5 Bench 75% 206.25
Deload Squat OHP Deadlif Bench
5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5
7
OHP Deadlif Bench
75% 75% 75%
138.75 375 210
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 Sets
328 148 400 224
Percentage Weight 60% 60% 60% 60%
246 111 300 168
Percentage Weight 60%
Reps
Reps
336 152 408 228
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10 10
Sets 252
3 3 3 3
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 357 OHP 85% 161.5 Deadlif 85% 433.5 Bench 85% 242.25 Deload Squat
5 5 5 5
10 10 10 10
Sets
Mesocycle 20 Microcycle 1 Percentage Weight Sets Squat 75% 315 OHP 75% 142.5 Deadlif 75% 382.5 Bench 75% 213.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 348.5 OHP 85% 157.25 Deadlif 85% 425 Bench 85% 238 Deload Squat OHP Deadlif Bench
7 7 7
3 3 3 3 Reps
5
5
OHP Deadlif Bench
60% 60% 60%
114 306 171
5 5 5
Mesocycle 21 Microcycle 1 Percentage Weight Sets Squat 75% 322.5 OHP 75% 146.25 Deadlif 75% 390 Bench 75% 217.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
Microcycle 3 Percentage
Weight
7 7 7 7 Reps
258 117 312 174
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 22 Microcycle 1 Percentage Weight Sets Squat 75% 330 OHP 75% 150 Deadlif 75% 397.5 Bench 75% 221.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 365.5 OHP 85% 165.75 Deadlif 85% 442 Bench 85% 246.5 Deload Squat OHP Deadlif Bench
Reps
Sets 344 156 416 232
5 5 5
Reps 5 5 5 5
Sets 352 160 424 236
5 5 5 5
7 7 7 7 Reps
7 7 7 7 Sets
5 5 5 5 Reps
Squat OHP Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% 85% 85%
374 170 450.5 250.75
Percentage Weight 60% 60% 60% 60%
10 10 10 10 Sets
264 120 318 177
Reps 5 5 5 5
Mesocycle 23 Microcycle 1 Percentage Weight Sets Squat 75% 337.5 OHP 75% 153.75 Deadlif 75% 405 Bench 75% 225
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Percentage Weight 60% 60% 60% 60%
Mesocycle 24 Microcycle 1 Percentage Weight Sets Squat 75% 345 OHP 75% 157.5 Deadlif 75% 412.5 Bench 75% 228.75
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 270 123 324 180
5 5 5 5
Reps
Sets 360 164 432 240
Microcycle 3 Percentage Weight Sets Squat 85% 382.5 OHP 85% 174.25 Deadlif 85% 459 Bench 85% 255 Deload Squat OHP Deadlif Bench
3 3 3 3
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 368 168 440 244
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 391 OHP 85% 178.5 Deadlif 85% 467.5 Bench 85% 259.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 276 126 330 183
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
<---- Insert your best sets weight x reps
<----- The output is your 1RM and 90% of that will be your beginning training max. We will add weight to that trai
In programming, we will be using Pounds. Divide by 2.205 to convert LB's to kilos Multiply by 2.205 to convert kilos to LB's
Initial Training Maxes Squat OHP Deadlif Bench
230 95 320 190
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
<---On deload weeks, if feeling crappy, you can reduce sets from 5 to 3.
New Training Maxes Squat OHP Deadlif Bench
240 100 330 195
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
250 105 340 200
Increment for Future Cycle Squat 10 OHP 5
Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5
260 110 350 205
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
270 115 360 210
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
280 120 370 215
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes
Squat OHP Deadlif Bench
290 125 380 220
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
300 130 390 225
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
310 135 400 230
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
320 140 410 235
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
330 145 420 240
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
340 150 430 245
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
350 155 440 250
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
360 160 450 255
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
370 165 460 260
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10
Bench
New Training Maxes Squat OHP Deadlif Bench
5
380 170 470 265
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
390 175 480 270
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
400 180 490 275
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat
410
OHP Deadlif Bench
185 500 280
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
420 190 510 285
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
430 195 520 290
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
440 200 530 295
Increment for Future Cycle
Squat OHP Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5 10 5
450 205 540 300
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
460 210 550 305
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
ll add weight to that training max each mesocycle.
"Original" 7/5/3
SQUAT DAY Squat Stiff Leg Deadlif Seated Leg Curl Seated Calf Raise Hanging or Roman Chair Leg Lifs "bad girls" (optional) "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 10 to 15 10 to 15 8 to 10 10 to 12 15-20 15-20
OHP DAY Overhead Press Pulldowns CloseGripBenchpress or Flat DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls Rear Delt Flyes (only if you have extra time)
Sets XXX 2 2to3 2 2 3 3 2 to 3 2 to 3
Reps XXX 10 to 12 8 to 10 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
DEADLIFT DAY Deadlif Bulgarian Split Squat or Reverse Lunge Seated Leg Curls Standing Calf Raise Ab Exercise of Choice "bad girls" "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 8 to 10 10 to 15 8 to 10 10 to 15 15-20 15-20
BENCH DAY Barbell Benchpress Weighted Pullups Incline DB Press Neutral Grip Pulldown Chest ed Row (seal, Incline, mach) Preacher Bench Triceps Extensions
Sets XXX 2 3 2 2 3
Reps XXX 8 to 12 8 to 12 10 to 15 8 to 10 12 to 15
Seated Hammer Curls Face Pulls Rear Delt Flyes (if you have extra time)
3 2 to 3 2 to 3
8 to 12 10 to 15 12 to 15
Everything here is customizable, this is just a basic template that ought to work well for most people
On "Top Set PR Week" go for a new Rep Max. Whether it's a new 1 Rep max or whatever. Generally I'd recommend Decide to attempt your Top Set PR's based on previous Top Set PR's, try to beat old records (of any rep count). Good One simple way to go about it… Let's say this mesocycle you hit a deadlif of 400 x 3. Next Top Set PR week go for 4Try to Leave 1 "Rep In Reserve" on your Top set, of course unless you're attempting a new 1 Rep Max.
What to do after your "Top Set". (Pick your Drop %) If You did Multiple Reps: Decide the Rate of Perceived Exertion of that Top Set, or in other words… How many Reps you had in Reserve. If you felt like you could have EASILY done 1 more rep, or "you had 1.5 reps left in the tank", drop the weight by 5 If you feel like you most likely had exactly or around1 rep lef in the tank, drop the weight by 7.5% and do 2-5 sets u If you end up hitting a set where you feel like you didn't have 1 more rep in the tank, drop the weight by 10% and do
If you did a 1 rep Max: If it was relatively easy, drop the weight by 10% and do triples, 2-5 sets until you hit a set where you feel like you on If it was moderate difficulty, drop the weight 15% and do triples, 2-5 sets until you hit a set where you feel like you o If it was EXTREMELY Hard: consider moving on to the next exercise. If you feel like CRAP but want to do work, do 2-3 Focus More on the 3-5 Rep PR's… up to even 8 or 10 reps on days you are feeling incredible
For Microcycle 1, Microcycle 2, and Microcycle 3… Check the sheet "Top 753" and input your current Top Set Weight and Rep Record for the Squat, Bench, Deadlif, an (if unknown guestimate what you *could* do realistically on a top set) The form populates itself out through 24 cycles. At any point, at any mesocycle, you can change the Training max of that cycle and it will automatically affect the futu At any point, at any mesocycle, you can change the increment at which you increase the weights of your training ma On this tracking sheet, simply look onto the "Top 753" sheet to see what you need to do for a given mesocycle or m Accessory Lif Progression: Double Progression Method: 3 sets, 8-10 reps (just an example) Week 1 – Lunges – 50lbs x 8, 8, 8 Week 2 – Lunges – 50lbs x 10, 9, 8 Week 3 – Lunges – 50lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 4 – Lunges – 55lbs x 9, 8, 8 Week 5 – Lunges – 55lbs x 10, 9, 8 Week 6 – Lunges – 55lbs x 10, 10, 9
Week 7 – Lunges – 55lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 8 – Lunges – 60lbs x 8, 8 (ex: deload… Feel free to drop a set OR Drop weight 10-15%) Week 9 – Lunges – 60lbs x 9, 8, 8
SCHEDULE: You have a Choice Lower/Upper/Off, Repeat or a set in stone schedule like Monday/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. If you can make it to the gym any day of the week, feel free to try the lower/upper/off/repeat. If you have a limiti If possible, try to put the day(s) off before your leg day(s). If you'd rather prioritize your upper days, you can put t
example (weight x sets x reps 75%, 251.25 x 5 sets of 7, 50's x 12,12,10 180x12,12,12 135x3x8 80x3x10 100x3x20 100x3x15
Mesocycle 1 (Introduction) Top Set PR Week Date/Max
Date/Max
Date/Max
Date/Max
at ought to work well for most people
w 1 Rep max or whatever. Generally I'd recommend shooting in the 3-5 rep range, with it being okay if you "accidentally" get m PR's, try to beat old records (of any rep count). Good place to start may be 90% of your current Training max for as many reps a t a deadlif of 400 x 3. Next Top Set PR week go for 4-6 reps. You may even surprise yourself with 7-8 ss you're attempting a new 1 Rep Max.
er words… How many Reps you had in Reserve. u had 1.5 reps left in the tank", drop the weight by 5% and do 2-5 sets until you hit a set where you feel like you only have 1 re n the tank, drop the weight by 7.5% and do 2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank. more rep in the tank, drop the weight by 10% and do 2-5 sets until you hit a set where you feel like you only have 1 rep lef in t
2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank s, 2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank. cise. If you feel like CRAP but want to do work, do 2-3 sets of deload weight. If you still feel okay and want to work, drop the we
ays you are feeling incredible
ht and Rep Record for the Squat, Bench, Deadlif, and Overhead Press. If you have multiple sets in mind, see which yields the gr
x of that cycle and it will automatically affect the future training maxes. (Perfect for resets or small bumps along the road) at which you increase the weights of your training maxes and it will automatically affect the future training maxes. (useful for wh see what you need to do for a given mesocycle or microcycle, in of weight, sets, and reps on the big 4 Lifs.
and decrease reps next workout)
t and decrease reps next workout) weight 10-15%)
day/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. try the lower/upper/off/repeat. If you have a limiting schedule, set your 4 day workout week in stone, however works best ou'd rather prioritize your upper days, you can put the day(s) off before them instead.
Squat T-Max:
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
nge, with it being okay if you "accidentally" get more than that. % of your current Training max for as many reps as you can get. prise yourself with 7-8
ou hit a set where you feel like you only have 1 rep left in the tank. ou feel like you only have 1 rep lef in the tank. et where you feel like you only have 1 rep lef in the tank.
you still feel okay and want to work, drop the weight by 20-25% and do triples, 2-5 sets until you hit a set where you feel like yo
have multiple sets in mind, see which yields the greater max.
ct for resets or small bumps along the road) ally affect the future training maxes. (useful for when things start getting rough, and can be used alongside resets for long-term ght, sets, and reps on the big 4 Lifs.
day workout week in stone, however works best for you.
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
s, 2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank
h, and can be used alongside resets for long-term scope)
Mesocycle 2 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 3 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 4 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 5 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 6 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 7 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 8 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 9 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 10 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 11 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 12 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 13 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 14 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 15 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 16 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 17 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 18 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 19 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 20 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 21 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 22 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 23 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 24 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Deload Date/Max 60%
Date/Max 60%
Date/Max 60%
Date/Max 60%
Ogus 7/5/3 Original Squat OHP Deadlif Bench
Weight 225 95 315 185
Increment/Cycle Squat 10 OHP 5 Deadlif 10 Bench 5 Rounding 5
Reps 5 5 5 5
1RM 255 105 355 210
90% 230 95 320 190
<---- 10 for male, 5 for female <---- 5 for male, 2.5 for female <---- 10 for male, 5 for female <---- 5 for male, 2.5 for female
<--- Don't change this
(Intro) MesoCycle 1 Microcycle 1 Percentage Weight Sets Squat 75% 172.5 OHP 75% 71.25 Deadlif 75% 240 Bench 75% 142.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
4 4 4 4
Sets 184 76 256 152
Reps 5 5 5 5 Reps 8 8 8 8
Sets 138 57 192 114
7 7 7 7
6 6 6 6
Microcycle 3 Percentage Weight Sets Squat 85% 195.5 OHP 85% 80.75 Deadlif 85% 272 Bench 85% 161.5 Deload Week Percentage Weight Squat 60% OHP 60% Deadlif 60% Bench 60%
Reps
3 3 3 3 Reps
5 5 5 5
<---On deload weeks, if feeli 5 5 5 5
Mesocycle 2 Microcycle 1 Percentage Weight Sets Squat 75% 180 OHP 75% 75 Deadlif 75% 247.5 Bench 75% 146.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 192 80 264 156
Percentage Weight 60% 60% 60% 60%
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 204 OHP 85% 85 Deadlif 85% 280.5 Bench 85% 165.75 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Reps 10 10 10 10
Sets 144 60 198 117
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Mesocycle 3 Microcycle 1 Percentage Weight Sets Squat 75% 187.5 OHP 75% 78.75 Deadlif 75% 255 Bench 75% 150
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Reps
Sets 200 84 272 160
Microcycle 3 Percentage Weight Sets Squat 85% 212.5 OHP 85% 89.25
5 5 5 5
7 7 7 7 Reps 5 5 5 5 Reps
10 10
3 3
Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% Percentage Weight 60% 60% 60% 60%
289 170
10 10 Sets
150 63 204 120
208 88 280 164
Percentage Weight 60% 60% 60% 60%
Reps
Reps
156 66 210 123
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 216
7 7 7 7
7 7 7 7
Mesocycle 5 Microcycle 1 Percentage Weight Sets Squat 75% 202.5 OHP 75% 86.25 Deadlif 75% 270 Bench 75% 157.5 Microcycle 2 Percentage Weight Squat 80%
5 5 5 5
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 221 OHP 85% 93.5 Deadlif 85% 297.5 Bench 85% 174.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 4 Microcycle 1 Percentage Weight Sets Squat 75% 195 OHP 75% 82.5 Deadlif 75% 262.5 Bench 75% 153.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3 3
7 7 7 7 Reps
7
5
OHP Deadlif Bench
80% 80% 80%
92 288 168
7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 229.5 OHP 85% 97.75 Deadlif 85% 306 Bench 85% 178.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Percentage Weight 60% 60% 60% 60%
Mesocycle 7 Microcycle 1 Percentage
Weight
3 3 3 3 Reps
224 96 296 172
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 238 OHP 85% 102 Deadlif 85% 314.5 Bench 85% 182.75 Deload Squat OHP Deadlif Bench
10 10 10 10
5 5 5 5
Mesocycle 6 Microcycle 1 Percentage Weight Sets Squat 75% 210 OHP 75% 90 Deadlif 75% 277.5 Bench 75% 161.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Sets 162 69 216 126
5 5 5
Reps 10 10 10 10
Sets 168 72 222 129
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Sets
5 5 5 5
Reps
Squat OHP Deadlif Bench
75% 75% 75% 75%
217.5 93.75 285 165
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5 Sets
232 100 304 176
Percentage Weight 60% 60% 60% 60%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 246.5 OHP 85% 106.25 Deadlif 85% 323 Bench 85% 187 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets 174 75 228 132
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Sets
5 5 5 5
Reps
Sets 240 104 312 180
Microcycle 3 Percentage Weight Sets Squat 85% 255 OHP 85% 110.5 Deadlif 85% 331.5 Bench 85% 191.25 Weight
3 3 3 3 Reps
5 5 5 5
Percentage
5 5 5 5 Reps
Mesocycle 8 Microcycle 1 Percentage Weight Sets Squat 75% 225 OHP 75% 97.5 Deadlif 75% 292.5 Bench 75% 168.75
Deload
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
Squat OHP Deadlif Bench
60% 60% 60% 60%
180 78 234 135
5 5 5 5
Mesocycle 9 Microcycle 1 Percentage Weight Sets Squat 75% 232.5 OHP 75% 101.25 Deadlif 75% 300 Bench 75% 172.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
186 81 240 138
5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 256 112 328 188
7 7 7 7 Reps
Sets
Mesocycle 10 Microcycle 1 Percentage Weight Sets Squat 75% 240 OHP 75% 105 Deadlif 75% 307.5 Bench 75% 176.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 263.5 OHP 85% 114.75 Deadlif 85% 340 Bench 85% 195.5 Deload Squat OHP Deadlif Bench
Reps
Sets 248 108 320 184
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 272 OHP 85% 119 Deadlif 85% 348.5 Bench 85% 199.75 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
192 84 246 141
Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
5 5 5 5
264 116 336 192
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 280.5 OHP 85% 123.25 Deadlif 85% 357 Bench 85% 204 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets
Mesocycle 11 Microcycle 1 Percentage Weight Sets Squat 75% 247.5 OHP 75% 108.75 Deadlif 75% 315 Bench 75% 180 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Reps 10 10 10 10
Sets 198 87 252 144
Mesocycle 12 Microcycle 1 Percentage Weight Sets Squat 75% 255 OHP 75% 112.5 Deadlif 75% 322.5 Bench 75% 183.75
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 272 120 344 196
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 289 OHP 85% 127.5 Deadlif 85% 365.5 Bench 85% 208.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 204 90 258 147
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 210 93 264 150
5 5 5 5
Reps
Sets 280 124 352 200
Microcycle 3 Percentage Weight Sets Squat 85% 297.5 OHP 85% 131.75 Deadlif 85% 374 Bench 85% 212.5 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 13 Microcycle 1 Percentage Weight Sets Squat 75% 262.5 OHP 75% 116.25 Deadlif 75% 330 Bench 75% 187.5
Deload Squat OHP Deadlif Bench
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Mesocycle 14 Microcycle 1 Percentage Weight Sets Squat 75% 270 OHP 75% 120 Deadlif 75% 337.5 Bench 75% 191.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
288 128 360 204
7 7 7 7 Reps
7 7 7 7
216 96 270 153
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 15 Microcycle 1 Percentage Weight Sets Squat 75% 277.5 OHP 75% 123.75 Deadlif 75% 345 Bench 75% 195 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 306 OHP 85% 136 Deadlif 85% 382.5 Bench 85% 216.75 Deload Squat OHP Deadlif Bench
Reps
Reps 5 5 5 5
Sets 296 132 368 208
Microcycle 3 Percentage Weight Sets Squat 85% 314.5 OHP 85% 140.25 Deadlif 85% 391
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10
3 3 3
Bench Deload Squat OHP Deadlif Bench
85% Percentage Weight 60% 60% 60% 60%
221
10 Sets
222 99 276 156
304 136 376 212
Percentage Weight 60% 60% 60% 60%
5 5 5 5 Reps
228 102 282 159
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 312 140
7 7 7 7
7 7 7 7
Mesocycle 17 Microcycle 1 Percentage Weight Sets Squat 75% 292.5 OHP 75% 131.25 Deadlif 75% 360 Bench 75% 202.5 Microcycle 2 Percentage Weight Squat 80% OHP 80%
5 5 5 5
Reps
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 323 OHP 85% 144.5 Deadlif 85% 399.5 Bench 85% 225.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 16 Microcycle 1 Percentage Weight Sets Squat 75% 285 OHP 75% 127.5 Deadlif 75% 352.5 Bench 75% 198.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3
7 7 7 7 Reps
7 7
5 5
Deadlif Bench
80% 80%
384 216
7 7
Microcycle 3 Percentage Weight Sets Squat 85% 331.5 OHP 85% 148.75 Deadlif 85% 408 Bench 85% 229.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps 10 10 10 10
Sets 234 105 288 162
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Mesocycle 19 Microcycle 1 Percentage Weight Sets Squat 75% 307.5
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 240 108 294 165
5 5 5 5
Reps
Sets 320 144 392 220
Microcycle 3 Percentage Weight Sets Squat 85% 340 OHP 85% 153 Deadlif 85% 416.5 Bench 85% 233.75 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 18 Microcycle 1 Percentage Weight Sets Squat 75% 300 OHP 75% 135 Deadlif 75% 367.5 Bench 75% 206.25
Deload Squat OHP Deadlif Bench
5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5
7
OHP Deadlif Bench
75% 75% 75%
138.75 375 210
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 Sets
328 148 400 224
Percentage Weight 60% 60% 60% 60%
246 111 300 168
Percentage Weight 60%
Reps
Reps
336 152 408 228
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10 10
Sets 252
3 3 3 3
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 357 OHP 85% 161.5 Deadlif 85% 433.5 Bench 85% 242.25 Deload Squat
5 5 5 5
10 10 10 10
Sets
Mesocycle 20 Microcycle 1 Percentage Weight Sets Squat 75% 315 OHP 75% 142.5 Deadlif 75% 382.5 Bench 75% 213.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 348.5 OHP 85% 157.25 Deadlif 85% 425 Bench 85% 238 Deload Squat OHP Deadlif Bench
7 7 7
3 3 3 3 Reps
5
5
OHP Deadlif Bench
60% 60% 60%
114 306 171
5 5 5
Mesocycle 21 Microcycle 1 Percentage Weight Sets Squat 75% 322.5 OHP 75% 146.25 Deadlif 75% 390 Bench 75% 217.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
Microcycle 3 Percentage
Weight
7 7 7 7 Reps
258 117 312 174
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 22 Microcycle 1 Percentage Weight Sets Squat 75% 330 OHP 75% 150 Deadlif 75% 397.5 Bench 75% 221.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 365.5 OHP 85% 165.75 Deadlif 85% 442 Bench 85% 246.5 Deload Squat OHP Deadlif Bench
Reps
Sets 344 156 416 232
5 5 5
Reps 5 5 5 5
Sets 352 160 424 236
5 5 5 5
7 7 7 7 Reps
7 7 7 7 Sets
5 5 5 5 Reps
Squat OHP Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% 85% 85%
374 170 450.5 250.75
Percentage Weight 60% 60% 60% 60%
10 10 10 10 Sets
264 120 318 177
Reps 5 5 5 5
Mesocycle 23 Microcycle 1 Percentage Weight Sets Squat 75% 337.5 OHP 75% 153.75 Deadlif 75% 405 Bench 75% 225
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Percentage Weight 60% 60% 60% 60%
Mesocycle 24 Microcycle 1 Percentage Weight Sets Squat 75% 345 OHP 75% 157.5 Deadlif 75% 412.5 Bench 75% 228.75
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 270 123 324 180
5 5 5 5
Reps
Sets 360 164 432 240
Microcycle 3 Percentage Weight Sets Squat 85% 382.5 OHP 85% 174.25 Deadlif 85% 459 Bench 85% 255 Deload Squat OHP Deadlif Bench
3 3 3 3
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 368 168 440 244
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 391 OHP 85% 178.5 Deadlif 85% 467.5 Bench 85% 259.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 276 126 330 183
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
<---- Insert your best sets weight x reps
<----- The output is your 1RM and 90% of that will be your beginning training max. We will add weight to that trai
In programming, we will be using Pounds. Divide by 2.205 to convert LB's to kilos Multiply by 2.205 to convert kilos to LB's
Initial Training Maxes Squat OHP Deadlif Bench
230 95 320 190
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
<---On deload weeks, if feeling crappy, you can reduce sets from 5 to 3.
New Training Maxes Squat OHP Deadlif Bench
240 100 330 195
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
250 105 340 200
Increment for Future Cycle Squat 10 OHP 5
Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5
260 110 350 205
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
270 115 360 210
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
280 120 370 215
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes
Squat OHP Deadlif Bench
290 125 380 220
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
300 130 390 225
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
310 135 400 230
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
320 140 410 235
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
330 145 420 240
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
340 150 430 245
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
350 155 440 250
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
360 160 450 255
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
370 165 460 260
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10
Bench
New Training Maxes Squat OHP Deadlif Bench
5
380 170 470 265
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
390 175 480 270
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
400 180 490 275
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat
410
OHP Deadlif Bench
185 500 280
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
420 190 510 285
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
430 195 520 290
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
440 200 530 295
Increment for Future Cycle
Squat OHP Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5 10 5
450 205 540 300
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
460 210 550 305
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
ll add weight to that training max each mesocycle.
"Original" 7/5/3
SQUAT DAY Squat Stiff Leg Deadlif Seated Leg Curl Seated Calf Raise Hanging or Roman Chair Leg Lifs "bad girls" (optional) "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 10 to 15 10 to 15 8 to 10 10 to 12 15-20 15-20
OHP DAY Overhead Press Pulldowns CloseGripBenchpress or Flat DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls Rear Delt Flyes (only if you have extra time)
Sets XXX 2 2to3 2 2 3 3 2 to 3 2 to 3
Reps XXX 10 to 12 8 to 10 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
DEADLIFT DAY Deadlif Bulgarian Split Squat or Reverse Lunge Seated Leg Curls Standing Calf Raise Ab Exercise of Choice "bad girls" "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 8 to 10 10 to 15 8 to 10 10 to 15 15-20 15-20
BENCH DAY Barbell Benchpress Weighted Pullups Incline DB Press Neutral Grip Pulldown Chest ed Row (seal, Incline, mach) Preacher Bench Triceps Extensions Seated Hammer Curls Face Pulls Rear Delt Flyes (if you have extra time)
Sets XXX 2 3 2 2 3 3 2 to 3 2 to 3
Reps XXX 8 to 12 8 to 12 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
Everything here is customizable, this is just a basic template that ought to work well for most people
For Microcycle 1, Microcycle 2, and Microcycle 3… Check the sheet "Top 753" and input your current Top Set Weight and Rep Record for the Squat, Bench, Deadlif, an (if unknown guestimate what you *could* do realistically on a top set) The form populates itself out through 24 cycles. At any point, at any mesocycle, you can change the Training max of that cycle and it will automatically affect the futu At any point, at any mesocycle, you can change the increment at which you increase the weights of your training ma On this tracking sheet, simply look onto the "Top 753" sheet to see what you need to do for a given mesocycle or m Accessory Lif Progression: Double Progression Method: 3 sets, 8-10 reps (just an example) Week 1 – Lunges – 50lbs x 8, 8, 8 Week 2 – Lunges – 50lbs x 10, 9, 8 Week 3 – Lunges – 50lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 4 – Lunges – 55lbs x 9, 8, 8 Week 5 – Lunges – 55lbs x 10, 9, 8 Week 6 – Lunges – 55lbs x 10, 10, 9 Week 7 – Lunges – 55lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 8 – Lunges – 60lbs x 8, 8 (ex: deload… Feel free to drop a set OR Drop weight 10-15%) Week 9 – Lunges – 60lbs x 9, 8, 8
SCHEDULE: You have a Choice Lower/Upper/Off, Repeat or a set in stone schedule like Monday/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. If you can make it to the gym any day of the week, feel free to try the lower/upper/off/repeat. If you have a limiti If possible, try to put the day(s) off before your leg day(s). If you'd rather prioritize your upper days, you can put t
example (weight x sets x reps 75%, 251.25 x 5 sets of 7, 50's x 12,12,10 180x12,12,12 135x3x8 80x3x10 100x3x20 100x3x15
Mesocycle 1 (Introduction) Microcycle 1 (7's Week) Date/Max 75%
Date/Max 75%
Date/Max 75%
Date/Max 75%
at ought to work well for most people
ht and Rep Record for the Squat, Bench, Deadlif, and Overhead Press. If you have multiple sets in mind, see which yields the gr
x of that cycle and it will automatically affect the future training maxes. (Perfect for resets or small bumps along the road) at which you increase the weights of your training maxes and it will automatically affect the future training maxes. (useful for wh see what you need to do for a given mesocycle or microcycle, in of weight, sets, and reps on the big 4 Lifs.
and decrease reps next workout)
t and decrease reps next workout) weight 10-15%)
day/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. try the lower/upper/off/repeat. If you have a limiting schedule, set your 4 day workout week in stone, however works best ou'd rather prioritize your upper days, you can put the day(s) off before them instead.
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
have multiple sets in mind, see which yields the greater max.
ct for resets or small bumps along the road) ally affect the future training maxes. (useful for when things start getting rough, and can be used alongside resets for long-term ght, sets, and reps on the big 4 Lifs.
day workout week in stone, however works best for you.
Mesocycle 2 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
h, and can be used alongside resets for long-term scope)
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 3 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 4 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 5 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 6 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 7 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 8 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 9 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 10 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 11 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 12 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 13 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 14 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 15 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 16 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 17 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 18 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 19 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 20 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 21 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 22 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 23 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 24 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 25 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 26 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 27 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 28 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 29 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 30 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Deload Date/Max 60%
Date/Max 60%
Date/Max 60%
Date/Max 60%
Weight 75 250 120 170
Increment/Cycle OHP 5 Deadlif 10 Bench 5 Squat 10 Rounding 5
Reps 5 5 5 5
1RM 85 280 135 190
90% 75 250 120 170
<---- 5 for male, 2.5 for female <---- 10 for male, 5 for female <---- 5 for male, 2.5 for female <---- 10 for male, 5 for female
<--- Don't change this
MesoCycle 1 Microcycle 1 Percentage Weight Sets Deadlif 75% 187.5 OHP 80% 60 Squat 70% 119 Bench 85% 102
Reps 5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 200 OHP 70% 52.5 Squat 85% 144.5 Bench 75% 90
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 175 OHP 85% 63.75 Squat 75% 127.5 Bench 80% 96
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 212.5 OHP 75% 56.25 Squat 80% 136 Bench 70% 84
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Week Deadlif OHP Squat Bench
60% 60% 60% 60%
150 45 102 72
3 to 5 3 to 5 3 to 5 3 to 5
Mesocycle 2 Microcycle 1 Percentage Weight Sets Deadlif 75% 195 OHP 80% 64 Squat 70% 126 Bench 85% 106.25 Microcycle 2 Percentage Weight Sets Deadlif 80% 208 OHP 70% 56 Squat 85% 153 Bench 75% 93.75 Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
5 7 6 10
Mesocycle 3 Microcycle 1 Percentage Weight Sets Deadlif 75% 202.5 OHP 80% 68 Squat 70% 133 Bench 85% 110.5
Reps 7 6 10 5
5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
Sets 216
7 5 6 3
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 221 OHP 75% 60 Squat 80% 144 Bench 70% 87.5
Microcycle 2 Percentage Weight Deadlif 80%
Reps
Sets 182 68 135 100
5 5 5 5
7 5 6 3 Reps
7
5
Deload Deadlif OHP Squat Bench
OHP Squat Bench
70% 85% 75%
59.5 161.5 97.5
6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 189 OHP 85% 72.25 Squat 75% 142.5 Bench 80% 104
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 229.5 OHP 75% 63.75 Squat 80% 152 Bench 70% 91
10 5 7 6
Mesocycle 4 Microcycle 1 Percentage Weight Sets Deadlif 75% 210 OHP 80% 72 Squat 70% 140 Bench 85% 114.75
5 7 6 10
Reps 6 3 7 5 Reps 3 7 5 6
Deload Deadlif OHP Squat Bench
Reps
Microcycle 2 Percentage Weight Sets Deadlif 80% 224 OHP 70% 63 Squat 85% 170 Bench 75% 101.25
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 196 OHP 85% 76.5 Squat 75% 150 Bench 80% 108
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 238 OHP 75% 67.5 Squat 80% 160 Bench 70% 94.5
6 3 7
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Mesocycle 5 Microcycle 1 Percentage Weight Sets Deadlif 75% 217.5 OHP 80% 76 Squat 70% 147 Bench 85% 119
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 232 OHP 70% 66.5 Squat 85% 178.5 Bench 75% 105
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 203 OHP 85% 80.75 Squat 75% 157.5 Bench 80% 112 Microcycle 4 Percentage Weight Sets Deadlif 85% 246.5 OHP 75% 71.25 Squat 80% 168 Bench 70% 98
Mesocycle 6 Microcycle 1 Percentage Weight Sets Deadlif 75% 225 OHP 80% 80 Squat 70% 154 Bench 85% 123.25 Microcycle 2 Percentage Weight Sets Deadlif 80% 240 OHP 70% 70 Squat 85% 187 Bench 75% 108.75 Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75%
Reps
Reps 5 6 3 7 Reps 6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
Sets 210 85 165
7 5 6 3
5 6 3 7 Reps
6 10 5
6 3 7
Deload Deadlif OHP Squat Bench
Bench
80%
116
7
Microcycle 4 Percentage Weight Sets Deadlif 85% 255 OHP 75% 75 Squat 80% 176 Bench 70% 101.5
10 5 7 6
Mesocycle 7 Microcycle 1 Percentage Weight Sets Deadlif 75% 232.5 OHP 80% 84 Squat 70% 161 Bench 85% 127.5
5 7 6 10
Reps
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 217 OHP 85% 89.25 Squat 75% 172.5 Bench 80% 120
6 10 5 7
Mesocycle 8 Microcycle 1 Percentage Weight Sets Deadlif 75% 240 OHP 80% 88 Squat 70% 168 Bench 85% 131.75 Microcycle 2 Percentage
Weight
Sets
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps
Microcycle 2 Percentage Weight Sets Deadlif 80% 248 OHP 70% 73.5 Squat 85% 195.5 Bench 75% 112.5
Microcycle 4 Percentage Weight Sets Deadlif 85% 263.5 OHP 75% 78.75 Squat 80% 184 Bench 70% 105
5
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3 Reps
Deload Deadlif OHP Squat Bench
Deadlif OHP Squat Bench
80% 70% 85% 75%
256 77 204 116.25
Microcycle 3 Percentage Weight Sets Deadlif 70% 224 OHP 85% 93.5 Squat 75% 180 Bench 80% 124 Microcycle 4 Percentage Weight Sets Deadlif 85% 272 OHP 75% 82.5 Squat 80% 192 Bench 70% 108.5
Mesocycle 9 Microcycle 1 Percentage Weight Sets Deadlif 75% 247.5 OHP 80% 92 Squat 70% 175 Bench 85% 136 Microcycle 2 Percentage Weight Sets Deadlif 80% 264 OHP 70% 80.5 Squat 85% 212.5 Bench 75% 120 Microcycle 3 Percentage Weight Sets Deadlif 70% 231 OHP 85% 97.75 Squat 75% 187.5 Bench 80% 128 Microcycle 4 Percentage Weight Sets Deadlif 85% 280.5 OHP 75% 86.25 Squat 80% 200 Bench 70% 112
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Mesocycle 10 Microcycle 1 Percentage Weight Sets Deadlif 75% 255 OHP 80% 96 Squat 70% 182 Bench 85% 140.25
Reps 5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 272 OHP 70% 84 Squat 85% 221 Bench 75% 123.75
7 6 10 5
Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
Reps
6 10 5 7
Sets 238 102 195 132
Microcycle 4 Percentage Weight Sets Deadlif 85% 289 OHP 75% 90 Squat 80% 208 Bench 70% 115.5
5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
Mesocycle 11 Microcycle 1 Percentage Weight Sets Deadlif 75% 262.5 OHP 80% 100 Squat 70% 189 Bench 85% 144.5
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 280 OHP 70% 87.5 Squat 85% 229.5 Bench 75% 127.5
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 245 OHP 85% 106.25
7 5 6 3
3 7 5 6
Reps 7 5 6 3 Reps 5 6 3 7 Reps 6 10
6 3
Deload Deadlif OHP Squat Bench
Squat Bench
75% 80%
202.5 136
Microcycle 4 Percentage Weight Sets Deadlif 85% 297.5 OHP 75% 93.75 Squat 80% 216 Bench 70% 119
Mesocycle 12 Microcycle 1 Percentage Weight Sets Deadlif 75% 270 OHP 80% 104 Squat 70% 196 Bench 85% 148.75 Microcycle 2 Percentage Weight Sets Deadlif 80% 288 OHP 70% 91 Squat 85% 238 Bench 75% 131.25 Microcycle 3 Percentage Weight Sets Deadlif 70% 252 OHP 85% 110.5 Squat 75% 210 Bench 80% 140 Microcycle 4 Percentage Weight Sets Deadlif 85% 306 OHP 75% 97.5 Squat 80% 224 Bench 70% 122.5
Mesocycle 13 Microcycle 1 Percentage Weight Sets Deadlif 75% 277.5 OHP 80% 108 Squat 70% 203 Bench 85% 153
5 7
7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3
Deload Deadlif OHP Squat Bench
Microcycle 2 Percentage Weight Sets Deadlif 80% 296 OHP 70% 94.5 Squat 85% 246.5 Bench 75% 135 Microcycle 3 Percentage Weight Sets Deadlif 70% 259 OHP 85% 114.75 Squat 75% 217.5 Bench 80% 144 Microcycle 4 Percentage Weight Sets Deadlif 85% 314.5 OHP 75% 101.25 Squat 80% 232 Bench 70% 126
Reps 7 6 10 5 Reps 6 10 5 7
10 5 7 6
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 304 OHP 70% 98 Squat 85% 255 Bench 75% 138.75
7 6 10 5
Microcycle 4 Percentage Weight Sets Deadlif 85% 323 OHP 75% 105 Squat 80% 240 Bench 70% 129.5
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 7 5 6 3 Reps
Sets 266 119 225 148
6 3 7 5 Reps
Mesocycle 14 Microcycle 1 Percentage Weight Sets Deadlif 75% 285 OHP 80% 112 Squat 70% 210 Bench 85% 157.25
Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
5 6 3 7
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Mesocycle 15 Microcycle 1 Percentage Weight Sets Deadlif 75% 292.5 OHP 80% 116 Squat 70% 217 Bench 85% 161.5 Microcycle 2 Percentage Weight Sets Deadlif 80% 312 OHP 70% 101.5 Squat 85% 263.5 Bench 75% 142.5 Microcycle 3 Percentage Weight Sets Deadlif 70% 273 OHP 85% 123.25 Squat 75% 232.5 Bench 80% 152 Microcycle 4 Percentage Weight Sets Deadlif 85% 331.5 OHP 75% 108.75 Squat 80% 248 Bench 70% 133
Mesocycle 16 Microcycle 1 Percentage Weight Sets Deadlif 75% 300 OHP 80% 120 Squat 70% 224 Bench 85% 165.75 Microcycle 2 Percentage Weight Sets Deadlif 80% 320 OHP 70% 105 Squat 85% 272 Bench 75% 146.25 Microcycle 3 Percentage Weight Deadlif 70%
Reps 5 7 6 10 Reps 7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
Sets 280
7 5 6 3
5 6 3 7 Reps
6
6
Deload Deadlif OHP Squat Bench
OHP Squat Bench
85% 75% 80%
127.5 240 156
Microcycle 4 Percentage Weight Sets Deadlif 85% 340 OHP 75% 112.5 Squat 80% 256 Bench 70% 136.5
10 5 7
3 7 5 Reps
10 5 7 6
Mesocycle 17 Microcycle 1 Percentage Weight Sets Deadlif 75% 307.5 OHP 80% 124 Squat 70% 231 Bench 85% 170
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 328 OHP 70% 108.5 Squat 85% 280.5 Bench 75% 150
7 6 10 5
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 7 5 6 3 Reps
Microcycle 3 Percentage Weight Sets Deadlif 70% 287 OHP 85% 131.75 Squat 75% 247.5 Bench 80% 160
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 348.5 OHP 75% 116.25 Squat 80% 264 Bench 70% 140
10 5 7 6
Mesocycle 18 Microcycle 1 Percentage Weight Sets Deadlif 75% 315 OHP 80% 128 Squat 70% 238 Bench 85% 174.25
5 7 6 10
5 6 3 7 Reps 6 3 7 5 Reps 3 7 5 6
Reps 7 5 6 3
Deload Deadlif OHP Squat Bench
Microcycle 2 Percentage Weight Sets Deadlif 80% 336 OHP 70% 112 Squat 85% 289 Bench 75% 153.75
Reps 7 6 10 5
Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
6 10 5 7
Sets 294 136 255 164
Microcycle 4 Percentage Weight Sets Deadlif 85% 357 OHP 75% 120 Squat 80% 272 Bench 70% 143.5
Mesocycle 19 Microcycle 1 Percentage Weight Sets Deadlif 75% 322.5 OHP 80% 132 Squat 70% 245 Bench 85% 178.5 Microcycle 2 Percentage Weight Sets Deadlif 80% 344 OHP 70% 115.5 Squat 85% 297.5 Bench 75% 157.5 Microcycle 3 Percentage Weight Sets Deadlif 70% 301 OHP 85% 140.25 Squat 75% 262.5 Bench 80% 168 Microcycle 4 Percentage Weight Sets Deadlif 85% 365.5 OHP 75% 123.75 Squat 80% 280
5 6 3 7 Reps 6 3 7 5 Reps
10 5 7 6
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7
3 7 5
Deload Deadlif OHP Squat
Bench
70%
147
6
Mesocycle 20 Microcycle 1 Percentage Weight Sets Deadlif 75% 330 OHP 80% 136 Squat 70% 252 Bench 85% 182.75
5 7 6 10
Microcycle 2 Percentage Weight Sets Deadlif 80% 352 OHP 70% 119 Squat 85% 306 Bench 75% 161.25
7 6 10 5
Microcycle 4 Percentage Weight Sets Deadlif 85% 374 OHP 75% 127.5 Squat 80% 288 Bench 70% 150.5
10 5 7 6
Mesocycle 21 Microcycle 1 Percentage Weight Sets Deadlif 75% 337.5 OHP 80% 140 Squat 70% 259 Bench 85% 187
5 7 6 10
Weight
Sets
7 5 6 3 Reps
6 10 5 7
Microcycle 3 Percentage
Bench
Reps
Microcycle 3 Percentage Weight Sets Deadlif 70% 308 OHP 85% 144.5 Squat 75% 270 Bench 80% 172
Microcycle 2 Percentage Weight Sets Deadlif 80% 360 OHP 70% 122.5 Squat 85% 314.5 Bench 75% 165
6
5 6 3 7 Reps 6 3 7 5 Reps 3 7 5 6
Reps 7 5 6 3 Reps 7 6 10 5
5 6 3 7 Reps
Deload Deadlif OHP Squat Bench
Deadlif OHP Squat Bench
70% 85% 75% 80%
315 148.75 277.5 176
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 382.5 OHP 75% 131.25 Squat 80% 296 Bench 70% 154
Mesocycle 22 Microcycle 1 Percentage Weight Sets Deadlif 75% 345 OHP 80% 144 Squat 70% 266 Bench 85% 191.25 Microcycle 2 Percentage Weight Sets Deadlif 80% 368 OHP 70% 126 Squat 85% 323 Bench 75% 168.75 Microcycle 3 Percentage Weight Deadlif 70% OHP 85% Squat 75% Bench 80%
Reps 10 5 7 6
Microcycle 4 Percentage Weight Sets Deadlif 85% 391 OHP 75% 135 Squat 80% 304 Bench 70% 157.5
Mesocycle 23 Microcycle 1 Percentage Weight Sets Deadlif 75% 352.5 OHP 80% 148 Squat 70% 273
3 7 5 6
Deload Deadlif OHP Squat Bench
Reps 5 7 6 10
7 5 6 3 Reps
7 6 10 5
Sets 322 153 285 180
6 3 7 5
5 6 3 7 Reps
6 10 5 7
6 3 7 5 Reps
10 5 7 6
3 7 5 6
Reps 5 7 6
7 5 6
Deload Deadlif OHP Squat Bench
Bench
85%
195.5
Microcycle 2 Percentage Weight Sets Deadlif 80% 376 OHP 70% 129.5 Squat 85% 331.5 Bench 75% 172.5
10 Reps 7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 329 OHP 85% 157.25 Squat 75% 292.5 Bench 80% 184
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 399.5 OHP 75% 138.75 Squat 80% 312 Bench 70% 161
10 5 7 6
Mesocycle 24 Microcycle 1 Percentage Weight Sets Deadlif 75% 360 OHP 80% 152 Squat 70% 280 Bench 85% 199.75
5 7 6 10
5 6 3 7 Reps 6 3 7 5 Reps 3 7 5 6
Deload Deadlif OHP Squat Bench
Reps
Microcycle 2 Percentage Weight Sets Deadlif 80% 384 OHP 70% 133 Squat 85% 340 Bench 75% 176.25
7 6 10 5
Microcycle 3 Percentage Weight Sets Deadlif 70% 336 OHP 85% 161.5 Squat 75% 300 Bench 80% 188
6 10 5 7
Microcycle 4 Percentage Weight Sets Deadlif 85% 408 OHP 75% 142.5
3
7 5 6 3 Reps 5 6 3 7 Reps 6 3 7 5 Reps
10 5
3 7
Deload Deadlif OHP
Squat Bench
80% 70%
320 164.5
7 6
5 6
Squat Bench
<---- Insert your best sets weight x reps
<----- The output is your 1RM and 90% of that will be your beginning training max. We will add weight to that trainin
New Training Maxes Deadlif OHP Squat Bench
260 80 180 125
Percentage Weight 60% 60% 60% 60%
Sets 156 48 108 75
New Training Maxes Deadlif OHP Squat Bench
270 85 190 130
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
162 51 114 78
New Training Maxes Deadlif OHP Squat Bench
280 90 200 135
Percentage Weight 60% 60% 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 168 54 120 81
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
New Training Maxes Deadlif OHP Squat Bench
290 95 210 140
Percentage Weight 60% 60% 60% 60%
Sets 174 57 126 84
New Training Maxes Deadlif OHP Squat Bench
300 100 220 145
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 180 60 132 87
New Training Maxes Deadlif OHP Squat Bench
310 105 230 150
Percentage Weight 60% 60% 60% 60%
186 63 138 90
New Training Maxes Deadlif OHP Squat Bench
320 110 240 155
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
192 66 144 93
New Training Maxes Deadlif OHP Squat Bench
330 115 250 160
Percentage Weight 60% 60% 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 198 69 150 96
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
New Training Maxes Deadlif OHP Squat Bench
340 120 260 165
Percentage Weight 60% 60% 60% 60%
Sets 204 72 156 99
New Training Maxes Deadlif OHP Squat Bench
350 125 270 170
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
210 75 162 102
Sets
New Training Maxes Deadlif OHP Squat Bench
360 130 280 175
Percentage Weight 60% 60% 60% 60%
216 78 168 105
New Training Maxes Deadlif OHP Squat Bench
370 135 290 180
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 222 81 174 108
New Training Maxes Deadlif OHP Squat Bench
380 140 300 185
Percentage Weight 60% 60% 60% 60%
228 84 180 111
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
New Training Maxes Deadlif OHP Squat Bench
390 145 310 190
Percentage Weight 60% 60% 60% 60%
Sets 234 87 186 114
New Training Maxes Deadlif OHP Squat Bench
400 150 320 195
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 240 90 192 117
New Training Maxes Deadlif OHP Squat Bench
410 155 330 200
Percentage Weight 60% 60% 60% 60%
246 93 198 120
New Training Maxes Deadlif OHP Squat Bench
420 160 340 205
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
252 96 204 123
New Training Maxes Deadlif OHP Squat Bench
430 165 350 210
Percentage Weight 60% 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 258 99 210
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5
5 5 5
60%
126
New Training Maxes Deadlif OHP Squat Bench
440 170 360 215
Percentage Weight 60% 60% 60% 60%
264 102 216 129
New Training Maxes Deadlif OHP Squat Bench
450 175 370 220
3 to 5
Sets
5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Percentage Weight 60% 60% 60% 60%
Sets 270 105 222 132
New Training Maxes Deadlif OHP Squat Bench
460 180 380 225
Percentage Weight 60% 60% 60% 60%
276 108 228 135
New Training Maxes Deadlif OHP Squat
470 185 390
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets
5 5 5 5
Reps 3 to 5 3 to 5 3 to 5 3 to 5
5 5 5 5
Bench
230
Percentage Weight 60% 60% 60% 60%
282 111 234 138
New Training Maxes Deadlif OHP Squat Bench
480 190 400 235
Percentage Weight 60% 60%
Sets
Reps 3 to 5 3 to 5 3 to 5 3 to 5
Sets 288 114
5 5 5 5
Reps 3 to 5 3 to 5
5 5
60% 60%
240 141
3 to 5 3 to 5
5 5
will add weight to that training max each mesocycle.
Mayhem 753
DEADLIFT DAY Deadlif Bulgarian Split Squat or Reverse Lunge Seated Leg Curls Standing Calf Raise Standing Cable Crunches "bad girls"
Sets
Reps
XXX 3 3 5 3 2 to 3
XXX 10 to 15 10 to 15 5 to 6 10 to 12 15-20
OHP DAY Overhead Press Pulldowns CloseGripBenchpress or Flat DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls Rear Delt Flyes (only if you have extra time)
Sets XXX 2 2to3 2 2 3 3 2 to 3 2 to 3
Reps XXX 10 to 12 8 to 10 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
SQUAT DAY Squat Stiff Leg Deadlif Seated Leg Curl Seated Calf Raise Hanging or Roman Chair Leg Lifs "bad girls"
Sets XXX 3 3 3 to 4 3 2 to 3
Reps XXX 8 to 10 10 to 15 8 to 10 10 to 15 15-20
BENCH DAY Benchpress Pulldowns or Weighted Pullups Seated Arnold or DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls
Sets XXX 2 2 2 2 3 3 2 to 3
Reps XXX 10 to 12 8 to 12 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15
Rear Delt Flyes (only if you have extra time)
2 to 3
12 to 15
For Deadlif, OHP, Squat, and Benchpress, Refer to the 7-5-3 Maxes Chart Feel free to Change the "More Work" Exercises as you see fit. Everything here is customizable, this is just a basic template that ought to work well for most people
example (weight x sets x reps 75%, 251.25 x 5 sets of 7, 50's x 12,12,10 180x12,12,12 300 x 5x5 80x3x10 50x3x20
Mesocycle 1 (Introduction) Microcycle 1 Date/Max: 75%
Date/Max: 80%
Date/Max: 70%
Date/Max: 85%
t ought to work well for most people
Microcycle 2 Date/Max:
Microcycle 3 Date/Max: 80%
Date/Max:
70%
Date/Max: 70%
Date/Max:
85%
Date/Max: 85%
Date/Max:
75%
Date/Max: 75%
80%
Microcycle 4 Date/Max:
Deload Date/Max: 85%
Date/Max:
60%
Date/Max: 75%
Date/Max:
60%
Date/Max: 80%
Date/Max:
60%
Date/Max: 70%
60%
Mesocycle 2 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 3 Microcycle 1 Date/Max: 60% 75% x 5 sets of 7
Date/Max:
Date/Max: 60% 80% x 7 sets of 5
Date/Max:
Date/Max: 60% 70% x 6 sets of 6
Date/Max:
Date/Max: 60% 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 4 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Mesocycle 5 Deload Date/Max:
Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 6 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 7 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 8 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 9 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 10 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 11 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 12 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 13 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 14 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 15 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 16 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 17 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 18 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 19 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 20 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 21 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 22 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Deload Date/Max:
Mesocycle 23 Microcycle 1 Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max: 85% x 10 sets of 3
Microcycle 2 Date/Max: 80% x 7 sets of 5
Microcycle 3 Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Microcycle 4 Date/Max: 85% x 10 sets of 3
Deload Date/Max:
Date/Max: 75% x 5 sets of 7
Date/Max:
Date/Max: 80% x 7 sets of 5
Date/Max:
Date/Max: 70% x 6 sets of 6
Date/Max:
Mesocycle 24 Microcycle 1 Date/Max: 75% x 5 sets of 7
Microcycle 2 Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max: 70% x 6 sets of 6
Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Microcycle 3 Date/Max: 70% x 6 sets of 6
Microcycle 4 Date/Max: 85% x 10 sets of 3
Date/Max: 85% x 10 sets of 3
Date/Max: 75% x 5 sets of 7
Date/Max: 75% x 5 sets of 7
Date/Max: 80% x 7 sets of 5
Date/Max: 80% x 7 sets of 5
Date/Max: 70% x 6 sets of 6
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Date/Max:
Ogus 7/5/3 Original Squat OHP Deadlif Bench
Weight 225 95 315 185
Increment/Cycle Squat 10 OHP 5 Deadlif 10 Bench 5 Rounding 5
Reps 5 5 5 5
1RM 255 105 355 210
90% 230 95 320 190
<---- 10 for male, 5 for female <---- 5 for male, 2.5 for female <---- 10 for male, 5 for female <---- 5 for male, 2.5 for female
<--- Don't change this
(Intro) MesoCycle 1 Microcycle 1 Percentage Weight Sets Squat 75% 172.5 OHP 75% 71.25 Deadlif 75% 240 Bench 75% 142.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
4 4 4 4
Sets 184 76 256 152
Reps 5 5 5 5 Reps 8 8 8 8
Sets 138 57 192 114
7 7 7 7
6 6 6 6
Microcycle 3 Percentage Weight Sets Squat 85% 195.5 OHP 85% 80.75 Deadlif 85% 272 Bench 85% 161.5 Deload Week Percentage Weight Squat 60% OHP 60% Deadlif 60% Bench 60%
Reps
3 3 3 3 Reps
5 5 5 5
<---On deload weeks, if feeli 5 5 5 5
Mesocycle 2 Microcycle 1 Percentage Weight Sets Squat 75% 180 OHP 75% 75 Deadlif 75% 247.5 Bench 75% 146.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 192 80 264 156
Percentage Weight 60% 60% 60% 60%
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 204 OHP 85% 85 Deadlif 85% 280.5 Bench 85% 165.75 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Reps 10 10 10 10
Sets 144 60 198 117
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Mesocycle 3 Microcycle 1 Percentage Weight Sets Squat 75% 187.5 OHP 75% 78.75 Deadlif 75% 255 Bench 75% 150
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Reps
Sets 200 84 272 160
Microcycle 3 Percentage Weight Sets Squat 85% 212.5 OHP 85% 89.25
5 5 5 5
7 7 7 7 Reps 5 5 5 5 Reps
10 10
3 3
Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% Percentage Weight 60% 60% 60% 60%
289 170
10 10 Sets
150 63 204 120
208 88 280 164
Percentage Weight 60% 60% 60% 60%
Reps
Reps
156 66 210 123
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 216
7 7 7 7
7 7 7 7
Mesocycle 5 Microcycle 1 Percentage Weight Sets Squat 75% 202.5 OHP 75% 86.25 Deadlif 75% 270 Bench 75% 157.5 Microcycle 2 Percentage Weight Squat 80%
5 5 5 5
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 221 OHP 85% 93.5 Deadlif 85% 297.5 Bench 85% 174.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 4 Microcycle 1 Percentage Weight Sets Squat 75% 195 OHP 75% 82.5 Deadlif 75% 262.5 Bench 75% 153.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3 3
7 7 7 7 Reps
7
5
OHP Deadlif Bench
80% 80% 80%
92 288 168
7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 229.5 OHP 85% 97.75 Deadlif 85% 306 Bench 85% 178.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Percentage Weight 60% 60% 60% 60%
Mesocycle 7 Microcycle 1 Percentage
Weight
3 3 3 3 Reps
224 96 296 172
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 238 OHP 85% 102 Deadlif 85% 314.5 Bench 85% 182.75 Deload Squat OHP Deadlif Bench
10 10 10 10
5 5 5 5
Mesocycle 6 Microcycle 1 Percentage Weight Sets Squat 75% 210 OHP 75% 90 Deadlif 75% 277.5 Bench 75% 161.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Sets 162 69 216 126
5 5 5
Reps 10 10 10 10
Sets 168 72 222 129
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Sets
5 5 5 5
Reps
Squat OHP Deadlif Bench
75% 75% 75% 75%
217.5 93.75 285 165
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5 Sets
232 100 304 176
Percentage Weight 60% 60% 60% 60%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 246.5 OHP 85% 106.25 Deadlif 85% 323 Bench 85% 187 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets 174 75 228 132
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Sets
5 5 5 5
Reps
Sets 240 104 312 180
Microcycle 3 Percentage Weight Sets Squat 85% 255 OHP 85% 110.5 Deadlif 85% 331.5 Bench 85% 191.25 Weight
3 3 3 3 Reps
5 5 5 5
Percentage
5 5 5 5 Reps
Mesocycle 8 Microcycle 1 Percentage Weight Sets Squat 75% 225 OHP 75% 97.5 Deadlif 75% 292.5 Bench 75% 168.75
Deload
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
Squat OHP Deadlif Bench
60% 60% 60% 60%
180 78 234 135
5 5 5 5
Mesocycle 9 Microcycle 1 Percentage Weight Sets Squat 75% 232.5 OHP 75% 101.25 Deadlif 75% 300 Bench 75% 172.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
186 81 240 138
5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 256 112 328 188
7 7 7 7 Reps
Sets
Mesocycle 10 Microcycle 1 Percentage Weight Sets Squat 75% 240 OHP 75% 105 Deadlif 75% 307.5 Bench 75% 176.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 263.5 OHP 85% 114.75 Deadlif 85% 340 Bench 85% 195.5 Deload Squat OHP Deadlif Bench
Reps
Sets 248 108 320 184
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 272 OHP 85% 119 Deadlif 85% 348.5 Bench 85% 199.75 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
192 84 246 141
Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
5 5 5 5
264 116 336 192
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 280.5 OHP 85% 123.25 Deadlif 85% 357 Bench 85% 204 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets
Mesocycle 11 Microcycle 1 Percentage Weight Sets Squat 75% 247.5 OHP 75% 108.75 Deadlif 75% 315 Bench 75% 180 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Reps 10 10 10 10
Sets 198 87 252 144
Mesocycle 12 Microcycle 1 Percentage Weight Sets Squat 75% 255 OHP 75% 112.5 Deadlif 75% 322.5 Bench 75% 183.75
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 272 120 344 196
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 289 OHP 85% 127.5 Deadlif 85% 365.5 Bench 85% 208.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 204 90 258 147
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 210 93 264 150
5 5 5 5
Reps
Sets 280 124 352 200
Microcycle 3 Percentage Weight Sets Squat 85% 297.5 OHP 85% 131.75 Deadlif 85% 374 Bench 85% 212.5 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 13 Microcycle 1 Percentage Weight Sets Squat 75% 262.5 OHP 75% 116.25 Deadlif 75% 330 Bench 75% 187.5
Deload Squat OHP Deadlif Bench
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Mesocycle 14 Microcycle 1 Percentage Weight Sets Squat 75% 270 OHP 75% 120 Deadlif 75% 337.5 Bench 75% 191.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
288 128 360 204
7 7 7 7 Reps
7 7 7 7
216 96 270 153
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 15 Microcycle 1 Percentage Weight Sets Squat 75% 277.5 OHP 75% 123.75 Deadlif 75% 345 Bench 75% 195 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 306 OHP 85% 136 Deadlif 85% 382.5 Bench 85% 216.75 Deload Squat OHP Deadlif Bench
Reps
Reps 5 5 5 5
Sets 296 132 368 208
Microcycle 3 Percentage Weight Sets Squat 85% 314.5 OHP 85% 140.25 Deadlif 85% 391
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10
3 3 3
Bench Deload Squat OHP Deadlif Bench
85% Percentage Weight 60% 60% 60% 60%
221
10 Sets
222 99 276 156
304 136 376 212
Percentage Weight 60% 60% 60% 60%
5 5 5 5 Reps
228 102 282 159
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 312 140
7 7 7 7
7 7 7 7
Mesocycle 17 Microcycle 1 Percentage Weight Sets Squat 75% 292.5 OHP 75% 131.25 Deadlif 75% 360 Bench 75% 202.5 Microcycle 2 Percentage Weight Squat 80% OHP 80%
5 5 5 5
Reps
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 323 OHP 85% 144.5 Deadlif 85% 399.5 Bench 85% 225.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 16 Microcycle 1 Percentage Weight Sets Squat 75% 285 OHP 75% 127.5 Deadlif 75% 352.5 Bench 75% 198.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3
7 7 7 7 Reps
7 7
5 5
Deadlif Bench
80% 80%
384 216
7 7
Microcycle 3 Percentage Weight Sets Squat 85% 331.5 OHP 85% 148.75 Deadlif 85% 408 Bench 85% 229.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps 10 10 10 10
Sets 234 105 288 162
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Mesocycle 19 Microcycle 1 Percentage Weight Sets Squat 75% 307.5
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 240 108 294 165
5 5 5 5
Reps
Sets 320 144 392 220
Microcycle 3 Percentage Weight Sets Squat 85% 340 OHP 85% 153 Deadlif 85% 416.5 Bench 85% 233.75 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 18 Microcycle 1 Percentage Weight Sets Squat 75% 300 OHP 75% 135 Deadlif 75% 367.5 Bench 75% 206.25
Deload Squat OHP Deadlif Bench
5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5
7
OHP Deadlif Bench
75% 75% 75%
138.75 375 210
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 Sets
328 148 400 224
Percentage Weight 60% 60% 60% 60%
246 111 300 168
Percentage Weight 60%
Reps
Reps
336 152 408 228
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10 10
Sets 252
3 3 3 3
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 357 OHP 85% 161.5 Deadlif 85% 433.5 Bench 85% 242.25 Deload Squat
5 5 5 5
10 10 10 10
Sets
Mesocycle 20 Microcycle 1 Percentage Weight Sets Squat 75% 315 OHP 75% 142.5 Deadlif 75% 382.5 Bench 75% 213.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 348.5 OHP 85% 157.25 Deadlif 85% 425 Bench 85% 238 Deload Squat OHP Deadlif Bench
7 7 7
3 3 3 3 Reps
5
5
OHP Deadlif Bench
60% 60% 60%
114 306 171
5 5 5
Mesocycle 21 Microcycle 1 Percentage Weight Sets Squat 75% 322.5 OHP 75% 146.25 Deadlif 75% 390 Bench 75% 217.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
Microcycle 3 Percentage
Weight
7 7 7 7 Reps
258 117 312 174
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 22 Microcycle 1 Percentage Weight Sets Squat 75% 330 OHP 75% 150 Deadlif 75% 397.5 Bench 75% 221.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 365.5 OHP 85% 165.75 Deadlif 85% 442 Bench 85% 246.5 Deload Squat OHP Deadlif Bench
Reps
Sets 344 156 416 232
5 5 5
Reps 5 5 5 5
Sets 352 160 424 236
5 5 5 5
7 7 7 7 Reps
7 7 7 7 Sets
5 5 5 5 Reps
Squat OHP Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% 85% 85%
374 170 450.5 250.75
Percentage Weight 60% 60% 60% 60%
10 10 10 10 Sets
264 120 318 177
Reps 5 5 5 5
Mesocycle 23 Microcycle 1 Percentage Weight Sets Squat 75% 337.5 OHP 75% 153.75 Deadlif 75% 405 Bench 75% 225
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Percentage Weight 60% 60% 60% 60%
Mesocycle 24 Microcycle 1 Percentage Weight Sets Squat 75% 345 OHP 75% 157.5 Deadlif 75% 412.5 Bench 75% 228.75
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 270 123 324 180
5 5 5 5
Reps
Sets 360 164 432 240
Microcycle 3 Percentage Weight Sets Squat 85% 382.5 OHP 85% 174.25 Deadlif 85% 459 Bench 85% 255 Deload Squat OHP Deadlif Bench
3 3 3 3
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 368 168 440 244
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 391 OHP 85% 178.5 Deadlif 85% 467.5 Bench 85% 259.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 276 126 330 183
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
<---- Insert your best sets weight x reps
<----- The output is your 1RM and 90% of that will be your beginning training max. We will add weight to that trai
In programming, we will be using Pounds. Divide by 2.205 to convert LB's to kilos Multiply by 2.205 to convert kilos to LB's
Initial Training Maxes Squat OHP Deadlif Bench
230 95 320 190
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
<---On deload weeks, if feeling crappy, you can reduce sets from 5 to 3.
New Training Maxes Squat OHP Deadlif Bench
240 100 330 195
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
250 105 340 200
Increment for Future Cycle Squat 10 OHP 5
Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5
260 110 350 205
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
270 115 360 210
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
280 120 370 215
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes
Squat OHP Deadlif Bench
290 125 380 220
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
300 130 390 225
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
310 135 400 230
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
320 140 410 235
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
330 145 420 240
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
340 150 430 245
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
350 155 440 250
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
360 160 450 255
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
370 165 460 260
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10
Bench
New Training Maxes Squat OHP Deadlif Bench
5
380 170 470 265
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
390 175 480 270
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
400 180 490 275
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat
410
OHP Deadlif Bench
185 500 280
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
420 190 510 285
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
430 195 520 290
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
440 200 530 295
Increment for Future Cycle
Squat OHP Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5 10 5
450 205 540 300
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
460 210 550 305
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
ll add weight to that training max each mesocycle.
"Original" 7/5/3
SQUAT DAY Squat Stiff Leg Deadlif Seated Leg Curl Seated Calf Raise Hanging or Roman Chair Leg Lifs "bad girls" (optional) "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 10 to 15 10 to 15 8 to 10 10 to 12 15-20 15-20
OHP DAY Overhead Press Pulldowns CloseGripBenchpress or Flat DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls Rear Delt Flyes (only if you have extra time)
Sets XXX 2 2to3 2 2 3 3 2 to 3 2 to 3
Reps XXX 10 to 12 8 to 10 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
DEADLIFT DAY Deadlif Bulgarian Split Squat or Reverse Lunge Seated Leg Curls Standing Calf Raise Ab Exercise of Choice "bad girls" "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 8 to 10 10 to 15 8 to 10 10 to 15 15-20 15-20
BENCH DAY Barbell Benchpress Weighted Pullups Incline DB Press Neutral Grip Pulldown Chest ed Row (seal, Incline, mach) Preacher Bench Triceps Extensions
Sets XXX 2 3 2 2 3
Reps XXX 8 to 12 8 to 12 10 to 15 8 to 10 12 to 15
Seated Hammer Curls Face Pulls Rear Delt Flyes (if you have extra time)
3 2 to 3 2 to 3
8 to 12 10 to 15 12 to 15
Everything here is customizable, this is just a basic template that ought to work well for most people
On "Top Set PR Week" go for a new Rep Max. Whether it's a new 1 Rep max or whatever. Generally I'd recommend Decide to attempt your Top Set PR's based on previous Top Set PR's, try to beat old records (of any rep count). Good One simple way to go about it… Let's say this mesocycle you hit a deadlif of 400 x 3. Next Top Set PR week go for 4Try to Leave 1 "Rep In Reserve" on your Top set, of course unless you're attempting a new 1 Rep Max.
What to do after your "Top Set". (Pick your Drop %) If You did Multiple Reps: Decide the Rate of Perceived Exertion of that Top Set, or in other words… How many Reps you had in Reserve. If you felt like you could have EASILY done 1 more rep, or "you had 1.5 reps left in the tank", drop the weight by 5 If you feel like you most likely had exactly or around1 rep lef in the tank, drop the weight by 7.5% and do 2-5 sets u If you end up hitting a set where you feel like you didn't have 1 more rep in the tank, drop the weight by 10% and do
If you did a 1 rep Max: If it was relatively easy, drop the weight by 10% and do triples, 2-5 sets until you hit a set where you feel like you on If it was moderate difficulty, drop the weight 15% and do triples, 2-5 sets until you hit a set where you feel like you o If it was EXTREMELY Hard: consider moving on to the next exercise. If you feel like CRAP but want to do work, do 2-3 Focus More on the 3-5 Rep PR's… up to even 8 or 10 reps on days you are feeling incredible
For Microcycle 1, Microcycle 2, and Microcycle 3… Check the sheet "Top 753" and input your current Top Set Weight and Rep Record for the Squat, Bench, Deadlif, an (if unknown guestimate what you *could* do realistically on a top set) The form populates itself out through 24 cycles. At any point, at any mesocycle, you can change the Training max of that cycle and it will automatically affect the futu At any point, at any mesocycle, you can change the increment at which you increase the weights of your training ma On this tracking sheet, simply look onto the "Top 753" sheet to see what you need to do for a given mesocycle or m Accessory Lif Progression: Double Progression Method: 3 sets, 8-10 reps (just an example) Week 1 – Lunges – 50lbs x 8, 8, 8 Week 2 – Lunges – 50lbs x 10, 9, 8 Week 3 – Lunges – 50lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 4 – Lunges – 55lbs x 9, 8, 8 Week 5 – Lunges – 55lbs x 10, 9, 8 Week 6 – Lunges – 55lbs x 10, 10, 9
Week 7 – Lunges – 55lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 8 – Lunges – 60lbs x 8, 8 (ex: deload… Feel free to drop a set OR Drop weight 10-15%) Week 9 – Lunges – 60lbs x 9, 8, 8
SCHEDULE: You have a Choice Lower/Upper/Off, Repeat or a set in stone schedule like Monday/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. If you can make it to the gym any day of the week, feel free to try the lower/upper/off/repeat. If you have a limiti If possible, try to put the day(s) off before your leg day(s). If you'd rather prioritize your upper days, you can put t
example (weight x sets x reps 75%, 251.25 x 5 sets of 7, 50's x 12,12,10 180x12,12,12 135x3x8 80x3x10 100x3x20 100x3x15
Mesocycle 1 (Introduction) Top Set PR Week Date/Max
Date/Max
Date/Max
Date/Max
at ought to work well for most people
w 1 Rep max or whatever. Generally I'd recommend shooting in the 3-5 rep range, with it being okay if you "accidentally" get m PR's, try to beat old records (of any rep count). Good place to start may be 90% of your current Training max for as many reps a t a deadlif of 400 x 3. Next Top Set PR week go for 4-6 reps. You may even surprise yourself with 7-8 ss you're attempting a new 1 Rep Max.
er words… How many Reps you had in Reserve. u had 1.5 reps left in the tank", drop the weight by 5% and do 2-5 sets until you hit a set where you feel like you only have 1 re n the tank, drop the weight by 7.5% and do 2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank. more rep in the tank, drop the weight by 10% and do 2-5 sets until you hit a set where you feel like you only have 1 rep lef in t
2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank s, 2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank. cise. If you feel like CRAP but want to do work, do 2-3 sets of deload weight. If you still feel okay and want to work, drop the we
ays you are feeling incredible
ht and Rep Record for the Squat, Bench, Deadlif, and Overhead Press. If you have multiple sets in mind, see which yields the gr
x of that cycle and it will automatically affect the future training maxes. (Perfect for resets or small bumps along the road) at which you increase the weights of your training maxes and it will automatically affect the future training maxes. (useful for wh see what you need to do for a given mesocycle or microcycle, in of weight, sets, and reps on the big 4 Lifs.
and decrease reps next workout)
t and decrease reps next workout) weight 10-15%)
day/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. try the lower/upper/off/repeat. If you have a limiting schedule, set your 4 day workout week in stone, however works best ou'd rather prioritize your upper days, you can put the day(s) off before them instead.
Squat T-Max:
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
nge, with it being okay if you "accidentally" get more than that. % of your current Training max for as many reps as you can get. prise yourself with 7-8
ou hit a set where you feel like you only have 1 rep left in the tank. ou feel like you only have 1 rep lef in the tank. et where you feel like you only have 1 rep lef in the tank.
you still feel okay and want to work, drop the weight by 20-25% and do triples, 2-5 sets until you hit a set where you feel like yo
have multiple sets in mind, see which yields the greater max.
ct for resets or small bumps along the road) ally affect the future training maxes. (useful for when things start getting rough, and can be used alongside resets for long-term ght, sets, and reps on the big 4 Lifs.
day workout week in stone, however works best for you.
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
s, 2-5 sets until you hit a set where you feel like you only have 1 rep lef in the tank
h, and can be used alongside resets for long-term scope)
Mesocycle 2 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 3 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 4 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 5 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 6 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 7 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 8 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 9 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 10 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 11 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 12 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 13 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 14 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 15 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 16 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 17 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 18 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 19 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 20 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 21 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 22 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 23 Top Set PR Week Date/Max
Deload Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Date/Max
Date/Max 60%
Microcycle 1 Date/Max
(7's Week)
Microcycle 2 Date/Max 75%
Date/Max
(5's Week) 80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
Date/Max
80%
Date/Max 75%
80%
Microcycle 3 Date/Max
(3's Week)
Deload Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
Date/Max
60%
Date/Max 85%
60%
Mesocycle 24 Top Set PR Week Date/Max
Microcycle 1 Date/Max
(7's Week) 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Date/Max
Date/Max 75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Deload Date/Max 60%
Date/Max 60%
Date/Max 60%
Date/Max 60%
Ogus 7/5/3 Original Squat OHP Deadlif Bench
Weight 225 95 315 185
Increment/Cycle Squat 10 OHP 5 Deadlif 10 Bench 5 Rounding 5
Reps 5 5 5 5
1RM 255 105 355 210
90% 230 95 320 190
<---- 10 for male, 5 for female <---- 5 for male, 2.5 for female <---- 10 for male, 5 for female <---- 5 for male, 2.5 for female
<--- Don't change this
(Intro) MesoCycle 1 Microcycle 1 Percentage Weight Sets Squat 75% 172.5 OHP 75% 71.25 Deadlif 75% 240 Bench 75% 142.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
4 4 4 4
Sets 184 76 256 152
Reps 5 5 5 5 Reps 8 8 8 8
Sets 138 57 192 114
7 7 7 7
6 6 6 6
Microcycle 3 Percentage Weight Sets Squat 85% 195.5 OHP 85% 80.75 Deadlif 85% 272 Bench 85% 161.5 Deload Week Percentage Weight Squat 60% OHP 60% Deadlif 60% Bench 60%
Reps
3 3 3 3 Reps
5 5 5 5
<---On deload weeks, if feeli 5 5 5 5
Mesocycle 2 Microcycle 1 Percentage Weight Sets Squat 75% 180 OHP 75% 75 Deadlif 75% 247.5 Bench 75% 146.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 192 80 264 156
Percentage Weight 60% 60% 60% 60%
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 204 OHP 85% 85 Deadlif 85% 280.5 Bench 85% 165.75 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Reps 10 10 10 10
Sets 144 60 198 117
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Mesocycle 3 Microcycle 1 Percentage Weight Sets Squat 75% 187.5 OHP 75% 78.75 Deadlif 75% 255 Bench 75% 150
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Reps
Sets 200 84 272 160
Microcycle 3 Percentage Weight Sets Squat 85% 212.5 OHP 85% 89.25
5 5 5 5
7 7 7 7 Reps 5 5 5 5 Reps
10 10
3 3
Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% Percentage Weight 60% 60% 60% 60%
289 170
10 10 Sets
150 63 204 120
208 88 280 164
Percentage Weight 60% 60% 60% 60%
Reps
Reps
156 66 210 123
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 216
7 7 7 7
7 7 7 7
Mesocycle 5 Microcycle 1 Percentage Weight Sets Squat 75% 202.5 OHP 75% 86.25 Deadlif 75% 270 Bench 75% 157.5 Microcycle 2 Percentage Weight Squat 80%
5 5 5 5
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 221 OHP 85% 93.5 Deadlif 85% 297.5 Bench 85% 174.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 4 Microcycle 1 Percentage Weight Sets Squat 75% 195 OHP 75% 82.5 Deadlif 75% 262.5 Bench 75% 153.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3 3
7 7 7 7 Reps
7
5
OHP Deadlif Bench
80% 80% 80%
92 288 168
7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 229.5 OHP 85% 97.75 Deadlif 85% 306 Bench 85% 178.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Percentage Weight 60% 60% 60% 60%
Mesocycle 7 Microcycle 1 Percentage
Weight
3 3 3 3 Reps
224 96 296 172
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 238 OHP 85% 102 Deadlif 85% 314.5 Bench 85% 182.75 Deload Squat OHP Deadlif Bench
10 10 10 10
5 5 5 5
Mesocycle 6 Microcycle 1 Percentage Weight Sets Squat 75% 210 OHP 75% 90 Deadlif 75% 277.5 Bench 75% 161.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Sets 162 69 216 126
5 5 5
Reps 10 10 10 10
Sets 168 72 222 129
5 5 5 5
3 3 3 3 Reps
5 5 5 5
Sets
5 5 5 5
Reps
Squat OHP Deadlif Bench
75% 75% 75% 75%
217.5 93.75 285 165
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5 Sets
232 100 304 176
Percentage Weight 60% 60% 60% 60%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 246.5 OHP 85% 106.25 Deadlif 85% 323 Bench 85% 187 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets 174 75 228 132
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Sets
5 5 5 5
Reps
Sets 240 104 312 180
Microcycle 3 Percentage Weight Sets Squat 85% 255 OHP 85% 110.5 Deadlif 85% 331.5 Bench 85% 191.25 Weight
3 3 3 3 Reps
5 5 5 5
Percentage
5 5 5 5 Reps
Mesocycle 8 Microcycle 1 Percentage Weight Sets Squat 75% 225 OHP 75% 97.5 Deadlif 75% 292.5 Bench 75% 168.75
Deload
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
Squat OHP Deadlif Bench
60% 60% 60% 60%
180 78 234 135
5 5 5 5
Mesocycle 9 Microcycle 1 Percentage Weight Sets Squat 75% 232.5 OHP 75% 101.25 Deadlif 75% 300 Bench 75% 172.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
186 81 240 138
5 5 5 5 Reps
10 10 10 10
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 256 112 328 188
7 7 7 7 Reps
Sets
Mesocycle 10 Microcycle 1 Percentage Weight Sets Squat 75% 240 OHP 75% 105 Deadlif 75% 307.5 Bench 75% 176.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 263.5 OHP 85% 114.75 Deadlif 85% 340 Bench 85% 195.5 Deload Squat OHP Deadlif Bench
Reps
Sets 248 108 320 184
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 272 OHP 85% 119 Deadlif 85% 348.5 Bench 85% 199.75 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
192 84 246 141
Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
5 5 5 5
264 116 336 192
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 280.5 OHP 85% 123.25 Deadlif 85% 357 Bench 85% 204 Deload Squat OHP Deadlif Bench
10 10 10 10
Sets
Mesocycle 11 Microcycle 1 Percentage Weight Sets Squat 75% 247.5 OHP 75% 108.75 Deadlif 75% 315 Bench 75% 180 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps
Reps 10 10 10 10
Sets 198 87 252 144
Mesocycle 12 Microcycle 1 Percentage Weight Sets Squat 75% 255 OHP 75% 112.5 Deadlif 75% 322.5 Bench 75% 183.75
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 272 120 344 196
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 289 OHP 85% 127.5 Deadlif 85% 365.5 Bench 85% 208.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 204 90 258 147
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 210 93 264 150
5 5 5 5
Reps
Sets 280 124 352 200
Microcycle 3 Percentage Weight Sets Squat 85% 297.5 OHP 85% 131.75 Deadlif 85% 374 Bench 85% 212.5 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 13 Microcycle 1 Percentage Weight Sets Squat 75% 262.5 OHP 75% 116.25 Deadlif 75% 330 Bench 75% 187.5
Deload Squat OHP Deadlif Bench
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Mesocycle 14 Microcycle 1 Percentage Weight Sets Squat 75% 270 OHP 75% 120 Deadlif 75% 337.5 Bench 75% 191.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
288 128 360 204
7 7 7 7 Reps
7 7 7 7
216 96 270 153
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 15 Microcycle 1 Percentage Weight Sets Squat 75% 277.5 OHP 75% 123.75 Deadlif 75% 345 Bench 75% 195 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 306 OHP 85% 136 Deadlif 85% 382.5 Bench 85% 216.75 Deload Squat OHP Deadlif Bench
Reps
Reps 5 5 5 5
Sets 296 132 368 208
Microcycle 3 Percentage Weight Sets Squat 85% 314.5 OHP 85% 140.25 Deadlif 85% 391
5 5 5 5
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10
3 3 3
Bench Deload Squat OHP Deadlif Bench
85% Percentage Weight 60% 60% 60% 60%
221
10 Sets
222 99 276 156
304 136 376 212
Percentage Weight 60% 60% 60% 60%
5 5 5 5 Reps
228 102 282 159
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
Sets 312 140
7 7 7 7
7 7 7 7
Mesocycle 17 Microcycle 1 Percentage Weight Sets Squat 75% 292.5 OHP 75% 131.25 Deadlif 75% 360 Bench 75% 202.5 Microcycle 2 Percentage Weight Squat 80% OHP 80%
5 5 5 5
Reps
Sets
Microcycle 3 Percentage Weight Sets Squat 85% 323 OHP 85% 144.5 Deadlif 85% 399.5 Bench 85% 225.25 Deload Squat OHP Deadlif Bench
Reps 5 5 5 5
Mesocycle 16 Microcycle 1 Percentage Weight Sets Squat 75% 285 OHP 75% 127.5 Deadlif 75% 352.5 Bench 75% 198.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
3
7 7 7 7 Reps
7 7
5 5
Deadlif Bench
80% 80%
384 216
7 7
Microcycle 3 Percentage Weight Sets Squat 85% 331.5 OHP 85% 148.75 Deadlif 85% 408 Bench 85% 229.5 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps 10 10 10 10
Sets 234 105 288 162
5 5 5 5
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Mesocycle 19 Microcycle 1 Percentage Weight Sets Squat 75% 307.5
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 240 108 294 165
5 5 5 5
Reps
Sets 320 144 392 220
Microcycle 3 Percentage Weight Sets Squat 85% 340 OHP 85% 153 Deadlif 85% 416.5 Bench 85% 233.75 Percentage Weight 60% 60% 60% 60%
3 3 3 3 Reps
Mesocycle 18 Microcycle 1 Percentage Weight Sets Squat 75% 300 OHP 75% 135 Deadlif 75% 367.5 Bench 75% 206.25
Deload Squat OHP Deadlif Bench
5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5
7
OHP Deadlif Bench
75% 75% 75%
138.75 375 210
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 Sets
328 148 400 224
Percentage Weight 60% 60% 60% 60%
246 111 300 168
Percentage Weight 60%
Reps
Reps
336 152 408 228
5 5 5 5
Reps 5 5 5 5
Sets
7 7 7 7 Reps
7 7 7 7
5 5 5 5 Reps
10 10 10 10
Sets 252
3 3 3 3
5 5 5 5
Microcycle 3 Percentage Weight Sets Squat 85% 357 OHP 85% 161.5 Deadlif 85% 433.5 Bench 85% 242.25 Deload Squat
5 5 5 5
10 10 10 10
Sets
Mesocycle 20 Microcycle 1 Percentage Weight Sets Squat 75% 315 OHP 75% 142.5 Deadlif 75% 382.5 Bench 75% 213.75 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Reps 7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 348.5 OHP 85% 157.25 Deadlif 85% 425 Bench 85% 238 Deload Squat OHP Deadlif Bench
7 7 7
3 3 3 3 Reps
5
5
OHP Deadlif Bench
60% 60% 60%
114 306 171
5 5 5
Mesocycle 21 Microcycle 1 Percentage Weight Sets Squat 75% 322.5 OHP 75% 146.25 Deadlif 75% 390 Bench 75% 217.5 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Percentage Weight 60% 60% 60% 60%
Microcycle 3 Percentage
Weight
7 7 7 7 Reps
258 117 312 174
5 5 5 5 Reps
10 10 10 10
Sets
3 3 3 3 Reps
5 5 5 5
Mesocycle 22 Microcycle 1 Percentage Weight Sets Squat 75% 330 OHP 75% 150 Deadlif 75% 397.5 Bench 75% 221.25 Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
5 5 5 5
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 365.5 OHP 85% 165.75 Deadlif 85% 442 Bench 85% 246.5 Deload Squat OHP Deadlif Bench
Reps
Sets 344 156 416 232
5 5 5
Reps 5 5 5 5
Sets 352 160 424 236
5 5 5 5
7 7 7 7 Reps
7 7 7 7 Sets
5 5 5 5 Reps
Squat OHP Deadlif Bench Deload Squat OHP Deadlif Bench
85% 85% 85% 85%
374 170 450.5 250.75
Percentage Weight 60% 60% 60% 60%
10 10 10 10 Sets
264 120 318 177
Reps 5 5 5 5
Mesocycle 23 Microcycle 1 Percentage Weight Sets Squat 75% 337.5 OHP 75% 153.75 Deadlif 75% 405 Bench 75% 225
5 5 5 5
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
7 7 7 7
Percentage Weight 60% 60% 60% 60%
Mesocycle 24 Microcycle 1 Percentage Weight Sets Squat 75% 345 OHP 75% 157.5 Deadlif 75% 412.5 Bench 75% 228.75
7 7 7 7 Reps 5 5 5 5 Reps
10 10 10 10
Sets 270 123 324 180
5 5 5 5
Reps
Sets 360 164 432 240
Microcycle 3 Percentage Weight Sets Squat 85% 382.5 OHP 85% 174.25 Deadlif 85% 459 Bench 85% 255 Deload Squat OHP Deadlif Bench
3 3 3 3
3 3 3 3 Reps
5 5 5 5
5 5 5 5
Reps 5 5 5 5
7 7 7 7
Microcycle 2 Percentage Weight Squat 80% OHP 80% Deadlif 80% Bench 80%
Sets 368 168 440 244
7 7 7 7
Microcycle 3 Percentage Weight Sets Squat 85% 391 OHP 85% 178.5 Deadlif 85% 467.5 Bench 85% 259.25 Deload Squat OHP Deadlif Bench
Percentage Weight 60% 60% 60% 60%
Reps
Reps 10 10 10 10
Sets 276 126 330 183
5 5 5 5
3 3 3 3 Reps
5 5 5 5
5 5 5 5
<---- Insert your best sets weight x reps
<----- The output is your 1RM and 90% of that will be your beginning training max. We will add weight to that trai
In programming, we will be using Pounds. Divide by 2.205 to convert LB's to kilos Multiply by 2.205 to convert kilos to LB's
Initial Training Maxes Squat OHP Deadlif Bench
230 95 320 190
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
<---On deload weeks, if feeling crappy, you can reduce sets from 5 to 3.
New Training Maxes Squat OHP Deadlif Bench
240 100 330 195
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
250 105 340 200
Increment for Future Cycle Squat 10 OHP 5
Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5
260 110 350 205
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
270 115 360 210
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
280 120 370 215
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes
Squat OHP Deadlif Bench
290 125 380 220
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
300 130 390 225
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
310 135 400 230
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
320 140 410 235
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
330 145 420 240
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
340 150 430 245
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
350 155 440 250
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
360 160 450 255
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
370 165 460 260
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10
Bench
New Training Maxes Squat OHP Deadlif Bench
5
380 170 470 265
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
390 175 480 270
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
400 180 490 275
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat
410
OHP Deadlif Bench
185 500 280
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
420 190 510 285
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
430 195 520 290
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
440 200 530 295
Increment for Future Cycle
Squat OHP Deadlif Bench
New Training Maxes Squat OHP Deadlif Bench
10 5 10 5
450 205 540 300
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
New Training Maxes Squat OHP Deadlif Bench
460 210 550 305
Increment for Future Cycle Squat 10 OHP 5 Deadlif 10 Bench 5
ll add weight to that training max each mesocycle.
"Original" 7/5/3
SQUAT DAY Squat Stiff Leg Deadlif Seated Leg Curl Seated Calf Raise Hanging or Roman Chair Leg Lifs "bad girls" (optional) "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 10 to 15 10 to 15 8 to 10 10 to 12 15-20 15-20
OHP DAY Overhead Press Pulldowns CloseGripBenchpress or Flat DB Press DB Row Chest ed Row Triceps Pushdowns DB Curls Face Pulls Rear Delt Flyes (only if you have extra time)
Sets XXX 2 2to3 2 2 3 3 2 to 3 2 to 3
Reps XXX 10 to 12 8 to 10 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
DEADLIFT DAY Deadlif Bulgarian Split Squat or Reverse Lunge Seated Leg Curls Standing Calf Raise Ab Exercise of Choice "bad girls" "good girls" (optional)
Sets XXX 3 3 3 to 4 3 2 to 3 2 to 3
Reps XXX 8 to 10 10 to 15 8 to 10 10 to 15 15-20 15-20
BENCH DAY Barbell Benchpress Weighted Pullups Incline DB Press Neutral Grip Pulldown Chest ed Row (seal, Incline, mach) Preacher Bench Triceps Extensions Seated Hammer Curls Face Pulls Rear Delt Flyes (if you have extra time)
Sets XXX 2 3 2 2 3 3 2 to 3 2 to 3
Reps XXX 8 to 12 8 to 12 10 to 15 8 to 10 12 to 15 8 to 12 10 to 15 12 to 15
Everything here is customizable, this is just a basic template that ought to work well for most people
For Microcycle 1, Microcycle 2, and Microcycle 3… Check the sheet "Top 753" and input your current Top Set Weight and Rep Record for the Squat, Bench, Deadlif, an (if unknown guestimate what you *could* do realistically on a top set) The form populates itself out through 24 cycles. At any point, at any mesocycle, you can change the Training max of that cycle and it will automatically affect the futu At any point, at any mesocycle, you can change the increment at which you increase the weights of your training ma On this tracking sheet, simply look onto the "Top 753" sheet to see what you need to do for a given mesocycle or m Accessory Lif Progression: Double Progression Method: 3 sets, 8-10 reps (just an example) Week 1 – Lunges – 50lbs x 8, 8, 8 Week 2 – Lunges – 50lbs x 10, 9, 8 Week 3 – Lunges – 50lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 4 – Lunges – 55lbs x 9, 8, 8 Week 5 – Lunges – 55lbs x 10, 9, 8 Week 6 – Lunges – 55lbs x 10, 10, 9 Week 7 – Lunges – 55lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 8 – Lunges – 60lbs x 8, 8 (ex: deload… Feel free to drop a set OR Drop weight 10-15%) Week 9 – Lunges – 60lbs x 9, 8, 8
SCHEDULE: You have a Choice Lower/Upper/Off, Repeat or a set in stone schedule like Monday/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. If you can make it to the gym any day of the week, feel free to try the lower/upper/off/repeat. If you have a limiti If possible, try to put the day(s) off before your leg day(s). If you'd rather prioritize your upper days, you can put t
example (weight x sets x reps 75%, 251.25 x 5 sets of 7, 50's x 12,12,10 180x12,12,12 135x3x8 80x3x10 100x3x20 100x3x15
Mesocycle 1 (Introduction) Microcycle 1 (7's Week) Date/Max 75%
Date/Max 75%
Date/Max 75%
Date/Max 75%
at ought to work well for most people
ht and Rep Record for the Squat, Bench, Deadlif, and Overhead Press. If you have multiple sets in mind, see which yields the gr
x of that cycle and it will automatically affect the future training maxes. (Perfect for resets or small bumps along the road) at which you increase the weights of your training maxes and it will automatically affect the future training maxes. (useful for wh see what you need to do for a given mesocycle or microcycle, in of weight, sets, and reps on the big 4 Lifs.
and decrease reps next workout)
t and decrease reps next workout) weight 10-15%)
day/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc. try the lower/upper/off/repeat. If you have a limiting schedule, set your 4 day workout week in stone, however works best ou'd rather prioritize your upper days, you can put the day(s) off before them instead.
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
have multiple sets in mind, see which yields the greater max.
ct for resets or small bumps along the road) ally affect the future training maxes. (useful for when things start getting rough, and can be used alongside resets for long-term ght, sets, and reps on the big 4 Lifs.
day workout week in stone, however works best for you.
Mesocycle 2 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
h, and can be used alongside resets for long-term scope)
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 3 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 4 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 5 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 6 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 7 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 8 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 9 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 10 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 11 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 12 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 13 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 14 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 15 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 16 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 17 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 18 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 19 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 20 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 21 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 22 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 23 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 24 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 25 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 26 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 27 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 28 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 29 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Mesocycle 30 Microcycle 1 Date/Max
Deload Date/Max 60%
Date/Max
(7's Week) 75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
Date/Max
75%
Date/Max 60%
75%
Microcycle 2 Date/Max
(5's Week)
Microcycle 3 Date/Max 80%
Date/Max
(3's Week) 85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
Date/Max
85%
Date/Max 80%
85%
Deload Date/Max 60%
Date/Max 60%
Date/Max 60%
Date/Max 60%
Related Documents c2h70
Meal Plan Matt Ogus 4b395q
August 2021 0
Matt Ogus - Sixpack Shredding Program 2b5b5c
October 2019 216
Matt Ogus 753-excel Workbook.pdf 1b693n
October 2019 386
Training Matt Ogus 7,5,3 For Me.docx f4r58
December 2019 122
April 2020 24
Matt Luck f5h3e
January 2022 0More Documents from "Eric Van Dyk" h2718
Jeff+nippard's+back+hypertophy+program 5a3j
November 2019 1,412
Training Matt Ogus 7,5,3 For Me.docx f4r58
December 2019 122
Matt Ogus 753-excel Workbook.pdf 1b693n
October 2019 386
Contoh Penerapan Fuzzy Logic - Metode Tsukamoto Menggunakan Matlab 5y6050
January 2021 0
Talambuhay Ng Mga Presidente 1c1z6p
December 2019 426