Squat
Front Squat
Bench
OHP
Row
Deadlift
Start Weight
190
95
167.5
95
85
275
Squat
Day 1
Bench
Press
Pendlay
Row
Accessories
Chin-Up
Front
Squat
Day 2
OHP
Deadlift
Accessories
Dip
Squat
Day 3
Bench
Press
Pendlay
Row
Accessories
Pull-Up
Increment
5
5
2.5
2.5
5
5
Smallest Plate
Work Reps
Warm-up Interval
2.5
5
12.5%
Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5
Failure
Wk 1
45
82.5
117.5
155
190
190
190
75
95
112.5
132.5
150
150
150
45
55
65
75
85
85
85
BWx3
Wk 2
45
82.5
120
157.5
195
195
195
77.5
95
115
132.5
152.5
152.5
152.5
45
57.5
67.5
80
90
90
90
BWx3
Wk 3
45
85
122.5
162.5
200
200
200
77.5
97.5
117.5
135
155
155
155
45
57.5
70
82.5
95
95
95
BWx3
Wk 4
45
85
125
165
205
205
205
80
97.5
117.5
137.5
157.5
157.5
157.5
45
60
72.5
87.5
100
100
100
BWx3
Wk 5
45
87.5
127.5
170
210
210
210
80
100
120
140
160
160
160
45
60
75
90
105
105
105
BWx3
Wk 6
45
87.5
130
172.5
215
215
215
82.5
102.5
122.5
142.5
162.5
162.5
162.5
45
62.5
77.5
95
110
110
110
BWx3
Wk 7
45
90
132.5
177.5
220
220
220
82.5
102.5
125
145
165
165
165
45
62.5
80
97.5
115
115
115
BWx3
Wk 8
45
90
135
180
225
225
225
85
105
125
147.5
167.5
167.5
167.5
45
65
82.5
102.5
120
120
120
BWx3
Wk 9
45
92.5
137.5
185
230
230
230
85
107.5
127.5
150
170
170
170
45
65
85
105
125
125
125
BWx3
Wk 10
45
92.5
140
187.5
235
235
235
87.5
107.5
130
150
172.5
172.5
172.5
45
67.5
87.5
110
130
130
130
BWx3
Wk 11
45
95
142.5
192.5
240
240
240
87.5
110
132.5
152.5
175
175
175
45
67.5
90
112.5
135
135
135
BWx3
Wk 12
45
95
145
195
245
245
245
90
110
132.5
155
177.5
177.5
177.5
45
70
92.5
117.5
140
140
140
BWx3
5
5
5
5
5
5
5
5
5
5
5
5
5
5
4
3
2
5
Failure
47.5
60
72.5
82.5
95
95
47.5
60
72.5
82.5
95
95
95
137.5
172.5
207.5
240
275
BWx3
50
62.5
75
87.5
100
100
50
60
72.5
85
97.5
97.5
97.5
140
175
210
245
280
BWx3
52.5
65
80
92.5
105
105
50
62.5
75
87.5
100
100
100
142.5
177.5
215
250
285
BWx3
55
70
82.5
97.5
110
110
52.5
65
77.5
90
102.5
102.5
102.5
145
182.5
217.5
255
290
BWx3
57.5
72.5
87.5
100
115
115
52.5
65
80
92.5
105
105
105
147.5
185
222.5
257.5
295
BWx3
60
75
90
105
120
120
55
67.5
80
95
107.5
107.5
107.5
150
187.5
225
262.5
300
BWx3
62.5
77.5
95
110
125
125
55
70
82.5
97.5
110
110
110
152.5
190
230
267.5
305
BWx3
65
82.5
97.5
115
130
130
57.5
70
85
97.5
112.5
112.5
112.5
155
195
232.5
272.5
310
BWx3
67.5
85
102.5
117.5
135
135
57.5
72.5
87.5
100
115
115
115
157.5
197.5
237.5
275
315
BWx3
70
87.5
105
122.5
140
140
60
72.5
87.5
102.5
117.5
117.5
117.5
160
200
240
280
320
BWx3
72.5
90
110
127.5
145
145
60
75
90
105
120
120
120
162.5
202.5
245
285
325
BWx3
75
95
112.5
132.5
150
150
62.5
77.5
92.5
107.5
122.5
122.5
122.5
165
207.5
247.5
290
330
BWx3
5
5
5
5
5
5
5
5
4
3
2
5
5
5
5
5
5
5
5
Failure
45
82.5
120
157.5
195
195
195
85
105
125
147.5
167.5
45
57.5
67.5
80
90
90
90
BWx3
45
85
122.5
162.5
200
200
200
85
107.5
127.5
150
170
45
57.5
70
82.5
95
95
95
BWx3
45
85
125
165
205
205
205
87.5
107.5
130
150
172.5
45
60
72.5
87.5
100
100
100
BWx3
45
87.5
127.5
170
210
210
210
87.5
110
132.5
152.5
175
45
60
75
90
105
105
105
BWx3
45
87.5
130
172.5
215
215
215
90
110
132.5
155
177.5
45
62.5
77.5
95
110
110
110
BWx3
45
90
132.5
177.5
220
220
220
90
112.5
135
157.5
180
45
62.5
80
97.5
115
115
115
BWx3
45
90
135
180
225
225
225
92.5
115
137.5
160
182.5
45
65
82.5
102.5
120
120
120
BWx3
45
92.5
137.5
185
230
230
230
92.5
115
140
162.5
185
45
65
85
105
125
125
125
BWx3
45
92.5
140
187.5
235
235
235
95
117.5
140
165
187.5
45
67.5
87.5
110
130
130
130
BWx3
45
95
142.5
192.5
240
240
240
95
120
142.5
167.5
190
45
67.5
90
112.5
135
135
135
BWx3
45
95
145
195
245
245
245
97.5
120
145
167.5
192.5
45
70
92.5
117.5
140
140
140
BWx3
45
97.5
147.5
200
250
250
250
97.5
122.5
147.5
170
195
45
70
95
120
145
145
145
BWx3