Week1 Week2 Week3

mo we fr mo we fr mo we

SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

20 22.5 25 27.5 30 32.5 35 37.5

44 50 55 61 66 72 77 83

Bench PreOverhead Bench PreOverhead Bench PreOverhead Bench PreOverhead

5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

20 20 22.5 22.5 25 25 27.5 27.5

44 44 50 50 55 55 61 61

Inverted Deadlift Inverted Deadlift Inverted Deadlift Inverted Deadlift

5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5

30 40 32.5 45 35 50 37.5 55
66 88 72 99 77 110 83 121
 Week4 Week5 Week6
fr mo we fr mo we fr mo we

SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

40 42.5 45 47.5 50 52.5 55 57.5 60

88 94 99 105 110 116 121 127 132

Bench PreOverhead Bench PreOverhead Bench PreOverhead Bench PreOverhead Bench Pre
5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

30 30 32.5 32.5 35 35 37.5 37.5 40

66 66 72 72 77 77 83 83 88

Inverted Deadlift Inverted Deadlift Inverted Deadlift Inverted Deadlift Inverted

5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5

40 60 42.5 65 45 70 47.5 75 50
88 132 94 143 99 154 105 165 110
 Week7 Week8 Week9
fr mo we fr mo we fr mo we

SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

62.5 65 67.5 70 72.5 75 77.5 80 82.5

138 143 149 154 160 165 171 176 182

Overhead Bench PreOverhead Bench PreOverhead Bench PreOverhead Bench PreOverhead

5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

40 42.5 42.5 45 45 47.5 47.5 50 50

88 94 94 99 99 105 105 110 110

Deadlift Inverted Deadlift Inverted Deadlift Inverted Deadlift Inverted Deadlift

1x5 5x5 1x5 5x5 1x5 5x5 1x5 3xF 1x5

80 52.5 85 55 90 57.5 95 60 100

176 116 187 121 198 127 209 132 220
 Week10 Week11 Week12
fr mo we fr mo we fr mo we

SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT SQUAT

5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

85 87.5 90 92.5 95 97.5 100 102.5 105

187 193 198 204 209 215 220 226 231

Bench PreOverhead Bench PreOverhead Bench PreOverhead Bench PreOverhead Bench Pre
5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5

52.5 52.5 55 55 57.5 57.5 60 60 62.5

116 116 121 121 127 127 132 132 138

Inverted Deadlift Inverted Deadlift Inverted Deadlift Inverted Deadlift Inverted

5x5 1x5 3xF 1x5 5x5 1x5 4xF 1x5 4xF

62.5 105 65 110 67.5 115 70 120 72.5

138 231 143 243 149 254 154 265 160
fr

SQUAT
5x5

107.5
237

Overhead press
5x5

62.5
138

Deadlift
1x5

125
276