Starting Weights Instructions: Only fill in the fields in yellow.

Squat
Bench Press 0
Deadlift 0
Press 0
Power Clean 0

Increments Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Workout A-1
Squat 3x5 5 5 5 5 5
Bench Press 3x5 5 5 5 5 5
Deadlift 1x5 10 10 10 10 10

Workout B-1
Squat 3x5 5 5 5 5 5 5 5 5 5 5 5 5
Press 3x5 5 5 5 5 5 5 5 5 5 5 5
Power Clean 3x5 5 5 5 5 5 5 5 5 5 5 5

Workout A-2
Squat 3x5 5 5 5 5 5 5 5 5 5 5 5 5
Bench Press 3x5 5 5 5 5 5 5 5 5 5 5 5 5
Deadlift 1x5 10 10 10 10 10 10 10 10 10 10 10 10

Workout B-2
Squat 3x5 5 5 5 5 5 5
Press 3x5 5 5 5 5 5 5
Power Clean 3x5 5 5 5 5 5 5

Poundages Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12
Workout A-1
Squat 3x5 0 30 60 90 120 150
Bench Press 3x5 0 15 30 45 60 75
Deadlift 1x5 0 30 60 90 120 150

Workout B-1
Squat 3x5 5 15 35 45 65 75 95 105 125 135 155 165
Press 3x5 0 5 15 20 30 35 45 50 60 65 75 80
Power Clean 3x5 0 5 15 20 30 35 45 50 60 65 75 80

Workout A-2
Squat 3x5 10 20 40 50 70 80 100 110 130 140 160 170
Bench Press 3x5 5 10 20 25 35 40 50 55 65 70 80 85
Deadlift 1x5 10 20 40 50 70 80 100 110 130 140 160 170

Workout B-2
Squat 3x5 25 55 85 115 145 175
Press 3x5 10 25 40 55 70 85
Power Clean 3x5 10 25 40 55 70 85