Unfuck Your Program: 10 Weeks of Periodiz

READ THE INSTRUCTION

Enter your 1RM for each of the following lifts.
Squat 198
Bench Press 170
Deadlif 264
Overhead Press 132

If you don't know your 1RM, calculate it here.

You may choose to change the percentages used.

Week 1 65.0%
Week 2 70.0%
Week 3 75.0%
Week 4 80.0%
Week 5 82.5%
Week 6 85.0%
Week 7 87.5%
Week 8 90.0%
Week 9 92.5%
Week 10 95.0%

A few things to keep in mind:

The weekly split is a four-day full-body routine, with two heavy days and two light days. The light days use close v
competition lifs. While you can change any of the exercises in the program to suit your needs, I highly recomme
full 10-week program as written before making any changes.
Poundages do not matter for assistance work (marked in light shading). You should choose a weight that you can
perform somewhere between 10 and 20 reps per set. Do not train to failure.
If you unfamiliar with any of the assistance work in the program, check out my YouTube page for demonstrations.

About the program:

If you're coming from the Unfuck Your Program beginner template, you'll notice that we've made some substantia
routine. These are explained in more detail in the YouTube video above – please watch it in its entirety before ask
basic periodization framework of the original Unfuck Your Program template remains intact, and if you used that
changes to the weekly percentages, I recommend that you make the same changes here. My hope is that as you
templates, you're able to distinguish patterns and learn how your body responds to different methods, so that yo
programs more effectively.
 Volume/Intensity Correlation
40

35

30

25

20

15

10

0
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Wee
 of Periodization, Intermediate Program
NSTRUCTIONS FIRST!

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Number of Reps (for reference only)

36
30
24
18
15
12
9
6
6
4

e light days use close variations of the

eeds, I highly recommend that you complete the

e a weight that you can handle under control, and

ge for demonstrations.

e made some substantial changes to the training

n its entirety before asking any questions. The
t, and if you used that one successfully, and made
My hope is that as you progress through these
nt methods, so that you can write your own
 100.0%

95.0%

90.0%

85.0%

80.0%

75.0%

70.0%

65.0%

60.0%

55.0%

50.0%
7 Week 8 Week 9 Week 10
njoyed this program? Follow me on
social media for more!
instagram
YouTube
EliteFTS
Visit my website
 Unfuck Your Program: 10 Weeks of P

Week 1
Day 1 Set 1 Set 2
Squat 130 x12 130
Bench Press 110 x12 110
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 85 x12 85
Deadlif 170 x12 170
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 105 x12 105
Close Grip Bench Press 90 x12 90
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 130 x12 130
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 2
Day 1 Set 1 Set 2
Squat 140 x10 140
Bench Press 120 x10 120
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 90 x10 90
Deadlif 185 x10 185
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 110 x10 110
Close Grip Bench Press 95 x10 95
Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
 Day 4
Switch-Stance Deadlif 140 x10 140
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** xMAX **

Week 3
Day 1 Set 1 Set 2
Squat 150 x8 150
Bench Press 130 x8 130
DB L-Flye @8 x12 @9
Incline Shrug @8 x12 @9
Day 2
Overhead Press 100 x8 100
Deadlif 200 x8 200
Barbell Curl @8 x12 @9
Abs ** xMAX **
Day 3
High Bar Squat 120 x8 120
Close Grip Bench Press 105 x8 105
Bent-Forward DB Raise @8 x12 @9
Rolling DB Extension @8 x12 @9
Day 4
Switch-Stance Deadlif 150 x8 150
DB Row @8 x12 @9
Chin-Up @8 x12 @9
Abs ** xMAX **

Week 4
Day 1 Set 1 Set 2
Squat 160 x6 160
Bench Press 135 x6 135
DB L-Flye @8 x10 @9
Incline Shrug @8 x10 @9
Day 2
Overhead Press 105 x6 105
Deadlif 210 x6 210
Barbell Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 130 x6 130
Close Grip Bench Press 110 x6 110
 Bent-Forward DB Raise @8 x10 @9
Rolling DB Extension @8 x10 @9
Day 4
Switch-Stance Deadlif 160 x6 160
DB Row @8 x10 @9
Chin-Up @8 x10 @9
Abs ** 10 **

** Please see note on the "Start Here" tab.

10 Weeks of Periodization

Set 2 Set 3
x12 130 x12
x12 110 x12
x12 @10 x12
x12 @10 x12

x12 85 x12
x12 170 x12
x12 @10 x12
xMAX ** xMAX

x12 105 x12

x12 90 x12
x12 @10 x12
x12 @10 x12

x12 130 x12

x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x10 140 x10
x10 120 x10
x10 @10 x10
x10 @10 x10

x10 90 x10
x10 185 x10
x10 @10 x10
xMAX ** xMAX

x10 110 x10

x10 95 x10
x10 @10 x10
x10 @10 x10
 x10 140 x10
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x8 150 x8
x8 130 x8
x12 @10 x12
x12 @10 x12

x8 100 x8
x8 200 x8
x12 @10 x12
xMAX ** xMAX

x8 120 x8
x8 105 x8
x12 @10 x12
x12 @10 x12

x8 150 x8
x12 @10 x12
x12 @10 x12
xMAX ** xMAX

Set 2 Set 3
x6 160 x6
x6 135 x6
x10 @10 x10
x10 @10 x10

x6 105 x6
x6 210 x6
x10 @10 x10
xMAX ** xMAX

x6 130 x6
x6 110 x6
x10 @10 x10
x10 @10 x10

x6 160 x6
x10 @10 x10
x10 @10 x10
10 ** 10
 Unfuck Your Program: 10 Weeks of P

Week 5
Day 1 Set 1 Set 2
Squat 165 x5 165
Bench Press 140 x5 140
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 110 x5 110
Deadlif 220 x5 220
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 130 x5 130
Close Grip Bench Press 110 x5 110
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 165 x5 165
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 6
Day 1 Set 1 Set 2
Squat 170 x4 170
Bench Press 145 x4 145
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 110 x4 110
Deadlif 225 x4 225
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 135 x4 135
Close Grip Bench Press 115 x4 115
Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
 Day 4
Switch-Stance Deadlif 170 x4 170
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

Week 7
Day 1 Set 1 Set 2
Squat 175 x3 175
Bench Press 150 x3 150
Band Pull-Apart @8 x10 @9
Rear-Delt Row @8 x10 @9
Day 2
Overhead Press 115 x3 115
Deadlif 230 x3 230
DB Hammer Curl @8 x10 @9
Abs ** xMAX **
Day 3
High Bar Squat 140 x3 140
Close Grip Bench Press 120 x3 120
Reverse Pec Deck @8 x10 @9
Tate Press @8 x10 @9
Day 4
Switch-Stance Deadlif 175 x8 175
Barbell Prone Row @8 x10 @9
Lat Pulldown @8 x10 @9
Abs ** xMAX **

Week 8
Day 1 Set 1 Set 2
Squat 180 x3 180
Bench Press 155 x3 155
Band Pull-Apart @8 x8 @9
Rear-Delt Row @8 x8 @9
Day 2
Overhead Press 120 x3 120
Deadlif 240 x3 240
DB Hammer Curl @8 x8 @9
Abs ** xMAX **
Day 3
High Bar Squat 145 x3 145
Close Grip Bench Press 125 x3 125
 Reverse Pec Deck @8 x8 @9
Tate Press @8 x8 @9
Day 4
Switch-Stance Deadlif 180 x3 180
Barbell Prone Row @8 x8 @9
Lat Pulldown @8 x8 @9
Abs ** xMAX **

** Please see note on the "Start Here" tab.

10 Weeks of Periodization

Set 2 Set 3
x5 165 x5
x5 140 x5
x10 @10 x10
x10 @10 x10

x5 110 x5
x5 220 x5
x10 @10 x10
xMAX ** xMAX

x5 130 x5
x5 110 x5
x10 @10 x10
x10 @10 x10

x5 165 x5
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x4 170 x4
x4 145 x4
x8 @10 x8
x8 @10 x8

x4 110 x4
x4 225 x4
x8 @10 x8
xMAX ** xMAX

x4 135 x4
x4 115 x4
x8 @10 x8
x8 @10 x8
 x4 170 x4
x8 @10 x8
x8 @10 x8
xMAX ** xMAX

Set 2 Set 3
x3 175 x3
x3 150 x3
x10 @10 x10
x10 @10 x10

x3 115 x3
x3 230 x3
x10 @10 x10
xMAX ** xMAX

x3 140 x3
x3 120 x3
x10 @10 x10
x10 @10 x10

x8 175 x8
x10 @10 x10
x10 @10 x10
xMAX ** xMAX

Set 2 Set 3
x3
x3
x8 @10 x8
x8 @10 x8

x3
x3
x8 @10 x8
xMAX ** xMAX

x3
x3
x8 @10 x8
x8 @10 x8

x3
x8 @10 x8
x8 @10 x8
xMAX ** xMAX
 Unfuck Your Program: 10 Weeks of P

Week 9
Day 1 Set 1 Set 2
Squat 185 x2 185
Bench Press 155 x2 155
Abs ** xMAX **
Day 2
Overhead Press 120 x2 120
Deadlif 245 x2 245
Chest-Supported Row @8 x8 @9
Day 3
High Bar Squat 150 x2 150
Close Grip Bench Press 125 x2 125
Dip @8 x8 @9

Week 10
Day 1 Set 1 Set 2
Overhead Press 125 x2 125
Deadlif 250 x2 250
Chest-Supported Row ** 10 **
Day 2
Squat 190 x2 190
Bench Press 160 x2 160
Dip ** 10 **

Week 11: TEST NEW 1RM

Week 12: DELOAD/REST

10 Weeks of Periodization

Set 2 Set 3
x2 185 x2
x2 155 x2
xMAX ** xMAX

x2 120 x2
x2 245 x2
x8 @10 x8

x2 150 x2
x2 125 x2
x8 @10 x8

Set 2
x2
x2
10 ** 10

x2
x2
10 ** 10