Inputs:

Squat
Bench
Row
Dead
Incline

Test Weight
110
60
100
175
185

Set Interval
Tonnage Cutoff

12.5%
60%

Reps Achieved (<12)

5
5
5
5
5

1RM
124
68
113
197
208

5RM
110
60
100
175
185

Generally 10-15%
Given % of Single Rep Max for Inclusion in Relevant Tonnage

Template:
Day
Monday

Exercise
Squat

Bench

Row

Reps
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Wk 1
51
64
76
89
102
28
35
42
49
56
46
58
70
81
93

Wk 2
52
65
78
91
105
29
36
43
50
57
48
59
71
83
95

Wk 3
54
67
80
94
107
29
37
44
51
59
49
61
73
85
98

Wk 4
55
69
83
96
110
30
38
45
53
60
50
63
75
88
100

5
5
5
5
5
5
5
5
5
5
5
5

51
64
76
76
107
129
150
171
101
122
142
162

52
65
78
78
110
132
154
176
104
125
146
166

54
67
80
80
113
135
158
180
107
128
149
171

55
69
83
83
116
139
162
185
109
131
153
175

5
5

51
64

52
65

54
67

55
69

Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Wednesday

Squat

Incline Bench

Deadlift

Assistance:
3 Sets of Situps
Friday

Squat

Bench

Row

5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps

76
89
105
76
28
35
42
49
57
42
46
58
70
81
95
70

78
91
107
78
29
36
43
50
58
43
48
59
71
83
97
71

80
94
110
80
29
37
44
51
60
44
49
61
73
85
100
73

83
96
113
83
30
38
45
53
62
45
50
63
75
88
103
75

Wk 5
56
70
85
99
113
31
38
46
54
62
51
64
77
90
103

Wk 6
58
72
87
101
116
32
39
47
55
63
53
66
79
92
105

Wk 7
59
74
89
104
118
32
40
48
57
65
54
67
81
94
108

Wk 8
61
76
91
106
121
33
41
50
58
66
55
69
83
97
110

Wk 9
62
78
93
109
124
34
42
51
59
68
57
71
85
99
113

56
70
85
85
119
142
166
190
112
135
157
179

58
72
87
87
121
146
170
194
115
138
161
184

59
74
89
89
125
149
174
199
118
141
165
188

61
76
91
91
128
153
179
204
121
145
169
193

62
78
93
93
131
157
183
209
124
148
173
198

56
70

58
72

59
74

61
76

62
78

85
99
116
85
31
38
46
54
63
46
51
64
77
90
105
77

87
101
118
87
32
39
47
55
65
47
53
66
79
92
108
79

89
104
121
89
32
40
48
57
66
48
54
67
81
94
110
81

91
106
124
91
33
41
50
58
68
50
55
69
83
97
113
83

93
109
128
93
34
42
51
59
70
51
57
71
85
99
116
85

NOTE:

Squat
Bench
Row
Dead
Incline

All this sheet does is calculate the tonnage incorporating the specified cutoff parameter on the first sheet (i
Don't Change or Touch Anything
0 Test WeightReps Achieved
1RM(<12) 5RM
110
5
124
110
60
5
68
60
100
5
113
100
175
5
197
175
185
5
208
185

Squat 1RM
Bench 1RM
Row 1RM
Incline 1RM
Deadlift 1RM

1RM
1RM
1RM
1RM
1RM

Day
Monday

Reps

Exercise
Squat

Bench

Row

124
68
113
208
197

Wk 1
5
5
5
5
5
5
5
5
5
5
5
5
5
5
5

Set Interval
13% Generally 10-15%
Tonnage Cutoff 60% Given % of Single Rep Max for Inc

124
68
113
208
197

Wk 2

124
68
113
208
197

Wk 3

124
68
113
208
197

Wk 4

127
69
115
213
202

Wk 5

130
71
118
219
207

Wk 6

51
64
76
89
102
28
35
42
49
56
46
58
70
81
93

52
65
78
91
105
29
36
43
50
57
48
59
71
83
95

54
67
80
94
107
29
37
44
51
59
49
61
73
85
98

55
69
83
96
110
30
38
45
53
60
50
63
75
88
100

56
70
85
99
113
31
38
46
54
62
51
64
77
90
103

58
72
87
101
116
32
39
47
55
63
53
66
79
92
105

51
64
76
76
107
129
150
171
101
122
142
162

52
65
78
78
110
132
154
176
104
125
146
166

54
67
80
80
113
135
158
180
107
128
149
171

55
69
83
83
116
139
162
185
109
131
153
175

56
70
85
85
119
142
166
190
112
135
157
179

58
72
87
87
121
146
170
194
115
138
161
184

Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
WednesdaySquat

Incline Bench

Deadlift

Assistance:

5
5
5
5
5
5
5
5
5
5
5
5

3 Sets of Situps
Friday

Squat

Bench

Row

5
5
5
5
3
8
5
5
5
5
3
8
5
5
5
5
3
8

51
64
76
89
105
76
28
35
42
49
57
42
46
58
70
81
95
70

52
65
78
91
107
78
29
36
43
50
58
43
48
59
71
83
97
71

54
67
80
94
110
80
29
37
44
51
60
44
49
61
73
85
100
73

55
69
83
96
113
83
30
38
45
53
62
45
50
63
75
88
103
75

56
70
85
99
116
85
31
38
46
54
63
46
51
64
77
90
105
77

58
72
87
101
118
87
32
39
47
55
65
47
53
66
79
92
108
79

0
0
0

0
0
0

0
0
0

0
0
0

0
0
0

0
0
0

3285
5144
4304

3369
5276
4415

3455
5411
4528

3544
5550
4644

3632
5689
4760

3723
5831
4879

Assistance
3 Sets of Weighted Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps
0
0

Relevant Tonnage

0
0
0
Monday
Wednesday
Friday

utoff parameter on the first sheet (i.e. if <, then 0, otherwise X)

Generally 10-15%
Given % of Single Rep Max for Inclusion in Relevant Tonnage

133
73
121
224
212

Wk 7

137
75
124
230
217

Wk 8

140
76
127
235
223

Wk 9

Wk 1

Wk 2

Wk 3

Wk 4

Wk 5

59
74
89
104
118
32
40
48
57
65
54
67
81
94
108

61
76
91
106
121
33
41
50
58
66
55
69
83
97
110

62
78
93
109
124
34
42
51
59
68
57
71
85
99
113

0
0
76
89
102
0
0
42
49
56
0
0
70
81
93

0
0
78
91
105
0
0
43
50
57
0
0
71
83
95

0
0
80
94
107
0
0
44
51
59
0
0
73
85
98

0
0
83
96
110
0
0
45
53
60
0
0
75
88
100

0
0
85
99
113
0
0
46
54
62
0
0
77
90
103

59
74
89
89
125
149
174
199
118
141
165
188

61
76
91
91
128
153
179
204
121
145
169
193

62
78
93
93
131
157
183
209
124
148
173
198

0
0
76
76
0
129
150
171
0
122
142
162

0
0
78
78
0
132
154
176
0
125
146
166

0
0
80
80
0
135
158
180
0
128
149
171

0
0
83
83
0
139
162
185
0
131
153
175

0
0
85
85
0
142
166
190
0
135
157
179

59
74
89
104
121
89
32
40
48
57
66
48
54
67
81
94
110
81

61
76
91
106
124
91
33
41
50
58
68
50
55
69
83
97
113
83

62
78
93
109
128
93
34
42
51
59
70
51
57
71
85
99
116
85

0
0
0

0
0
0

0
0
0

3816
5977
5001

3912
6126
5126

4009
6279
5254

0
0
76
89
105
76
0
0
42
49
57
42
0
0
70
81
95
70

0
0
78
91
107
78
0
0
43
50
58
43
0
0
71
83
97
71

0
0
80
94
110
80
0
0
44
51
60
44
0
0
73
85
100
73

0
0
83
96
113
83
0
0
45
53
62
45
0
0
75
88
103
75

0
0
85
99
116
85
0
0
46
54
63
46
0
0
77
90
105
77

Wk 6

Wk 7

Wk 8

Wk 9

0
0
87
101
116
0
0
47
55
63
0
0
79
92
105

0
0
89
104
118
0
0
48
57
65
0
0
81
94
108

0
0
91
106
121
0
0
50
58
66
0
0
83
97
110

0
0
93
109
124
0
0
51
59
68
0
0
85
99
113

0
0
87
87
0
146
170
194
0
138
161
184

0
0
89
89
0
149
174
199
0
141
165
188

0
0
91
91
0
153
179
204
0
145
169
193

0
0
93
93
0
157
183
209
0
148
173
198

0
0
87
101
118
87
0
0
47
55
65
47
0
0
79
92
108
79

0
0
89
104
121
89
0
0
48
57
66
48
0
0
81
94
110
81

0
0
91
106
124
91
0
0
50
58
68
50
0
0
83
97
113
83

0
0
93
109
128
93
0
0
51
59
70
51
0
0
85
99
116
85