| Squat, Bench, Deadlift | ||
| Week | Sets x Reps | % Projected 1RM |
| 1 | 3 x12 | 70 |
| 2 | 3 x10 | 75 |
| 3 | 3 x 8 | 78 |
| 4 | 3 x 6 | 82 |
| 5 | 3 x 5 | 85 |
| 6 | 3 x 4 | 87 |
| 7 | 3 x 3 | 90 |
| 8 | 2 x 2 | 95 |
| Squat, Bench, Deadlift | ||
| Week | Sets x Reps | % Projected 1RM |
| 1 | 3 x10 | 75 |
| 2 | 3 x 8 | 78 |
| 3 | 3 x 6 | 82 |
| 4 | 3 x 5 | 85 |
| 5 | 1 x 1 | 100 |
| Squat Day | |
| Leg Press Leg Curl Leg Extensions Calf Raise Incline Sit-ups |
3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 2 x 20-30 |
| Deadlift Day | |
| Power Cleans Row Stiff Leg Deadlift Arm Curls Crunches |
3-5 x 2-5 3 x 8-12 3 x 8-12 3 x 8-12 2 x 30-50 |
| Bench Day | |
| Incline Bench Press Dips Shoulder Press Lateral Raise Triceps Extension |
3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 3 x 8-12 |
| Week | Squat | Bench | Deadlift | |
| 1 | 3 x10 x 75% | 3 x10 x 75% | 3 x10 x 75% | |
| 2 | 3 x10 x 75% | 3 x10 x 75% | 2 x10 x 75% | |
| 3 | 2 x10 x 75% | belt | 3 x10 x 75% | 3 x 7 x 80% |
| 4 | 3 x 7 x 80% | belt | 2 x10 x 75% | 3 x 7 x 80% |
| 5 | 3 x 7 x 80% | belt | 3 x 8 x 80% | 2 x 7 x 80% |
| 6 | 3 x 7 x 80% | belt | 3 x 8 x 80% | 3 x 5 x 85% |
| 7 | 2 x 7 x 80% | belt | 3 x 8 x 80% | 3 x 5 x 85% |
| 8 | 3 x 5 x 85% | belt & wraps | 2 x 8 x 80% | 2 x 5 x 85% |
| 9 | 3 x 5 x 85% | belt & wraps | 3 x 5 x 85% | 3 x 3 x 90% |
| 10 | 2 x 5 x 85% | belt & wraps | 3 x 5 x 85% | 3 x 3 x 90% |
| 11 | 3 x 3 x 90% | belt & wraps | 2 x 5 x 85% | 3 x 3 x 90% |
| 12 | 2 x 3 x 90% | suit, belt & wraps | 3 x 3 x 90% | 2 x 3 x 90% |
| 13 | 3 x 2 x 95% | suit, belt & wraps | 2 x 3 x 90% | 3 x 2 x 95% |
| 14 | 2 x 2 x 95% | suit, belt & wraps | 2 x 2 x 95% | 2 x 2 x 95% |
| 15 | 1 x 1 x100% | suit, belt & wraps | 1 x 1 x100% | 1 x 1 x100% |
| 16 | 1 x 5 x 60% | belt | 1 x 5 x 60% | 1 x 5 x 60% |
Note slight dips of volume preceding weight increase permitting enhanced recovery.
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