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531 Full Body Full Boring
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531 Full Body Full Boring
excel sheet to for full boring method to save the effort figuring out all the math...
Author:
Rory Blanchard
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Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 265 205 285 135
%
Training Max 240 185 260 125
weight
reps
Notes
40 50 65 75 85 65
96 120 156 180 204 156
5 5 3 5
Bench Press
40 50 65 75 85
74 92.5 120.25 138.75 157.25
5 5 5 5 5
Deadlift
40 50 65 75 85
104 130 169 195 221
3 3 3 3 3
40 50 65 75 85
96 120 156 180 204
5 5 5 5 5
40 50 65 75 85 65
50 62.5 81.25 93.75 106.25 81.25
5 5 5 5
40 50 65 75 85
104 130 169 195 221
3 3 3 3 3
40 50
96 120
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
156 195 221
5 5 5
40 50 65 75 85 65
74 92.5 120.25 138.75 157.25 120.25
5 5 3 5
40 50 65 75 85 65
104 130 169 195 221 169
3 3 3 3
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
156 195 221
5 5 5
40 50 65 75 85 65
74 92.5 120.25 138.75 157.25 120.25
5 5 3 5
40 50 65 75 85 65
104 130 169 195 221 169
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
96 120 144 168 192 216 168
5 5 3 3 3
Bench Press
40 50 65 75 85
74 92.5 120.25 138.75 157.25
5 5 5 5 5
Deadlift
40 50 65 75 85
104 130 169 195 221
3 3 3 3 3
40 50 65 75 85
96 120 156 180 204
5 5 5 5 5
40 50 60 70 80 90 70
50 62.5 75 87.5 100 112.5 87.5
5 5 3 3 3
40 50 65 75 85
104 130 169 195 221
5 5 5 5 5
40 50 65 75 85
96 120 156 180 204
5 5 5 5 5
40
74
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
92.5 111 129.5 148 166.5 129.5
5 3 3 3
40 50 60 70 80 90 70
104 130 156 182 208 234 182
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
96 120 144 180 204 228 180
5 5 3 5 3
Bench Press
40 50 65 75 85
74 120 120.25 138.75 157.25
5 5 5 5 5
Deadlift
40 50 65 75 85
104 130 169 195 221
3 3 3 3 3
40 50 65 75 85
96 120 169 195 221
3 3 3 3 3
40 50 60 75
50 62.5 75 93.75
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
106.25 118.75 93.75
3
40 50 65 75 85
104 130 169 195 221
3 3 3 3 3
40 50 65 75 85
96 120 156 180 204
5 5 5 5 5
40 50 60 75 85 95 75
74 92.5 111 138.75 157.25 175.75 138.75
5 5 3 5 3
40 50 60 75 85 95 75
104 130 156 195 221 247 195
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 275 210 295 140
%
Training Max 250 190 270 130
weight
reps
Notes
40 50 65 75 85 65
100 125 162.5 187.5 212.5 162.5
5 5 3 5
Bench Press
40 50 65 75 85
76 95 123.5 142.5 161.5
5 5 5 5 5
Deadlift
40 50 65 75 85
108 135 175.5 202.5 229.5
3 3 3 3 3
40 50 65 75 85
100 125 162.5 187.5 212.5
5 5 5 5 5
40 50 65 75 85 65
52 65 84.5 97.5 110.5 84.5
5 5 5 5
40 50 65 75 85
108 135 175.5 202.5 229.5
3 3 3 3 3
40 50
100 125
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
162.5 202.5 229.5
5 5 5
40 50 65 75 85 65
76 95 123.5 142.5 161.5 123.5
5 5 3 5
40 50 65 75 85 65
108 135 175.5 202.5 229.5 175.5
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
100 125 150 175 200 225 175
5 5 3 3 3
Bench Press
40 50 65 75 85
76 95 123.5 142.5 161.5
5 5 5 5 5
Deadlift
40 50 65 75 85
108 135 175.5 202.5 229.5
3 3 3 3 3
40 50 65 75 85
100 125 162.5 187.5 212.5
5 5 5 5 5
40 50 60 70 80 90 70
52 65 78 91 104 117 91
5 5 3 3 3
40 50 65 75 85
108 135 175.5 202.5 229.5
5 5 5 5 5
40 50 65 75 85
100 125 162.5 187.5 212.5
5 5 5 5 5
40
76
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
95 114 133 152 171 133
5 3 3 3
40 50 60 70 80 90 70
108 135 162 189 216 243 189
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
100 125 150 187.5 212.5 237.5 187.5
5 5 3 5 3
Bench Press
40 50 65 75 85
76 125 123.5 142.5 161.5
5 5 5 5 5
Deadlift
40 50 65 75 85
108 135 175.5 202.5 229.5
3 3 3 3 3
40 50 65 75 85
100 125 175.5 202.5 229.5
3 3 3 3 3
40 50 60 75
52 65 78 97.5
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
110.5 123.5 97.5
3
40 50 65 75 85
108 135 175.5 202.5 229.5
3 3 3 3 3
40 50 65 75 85
100 125 162.5 187.5 212.5
5 5 5 5 5
40 50 60 75 85 95 75
76 95 114 142.5 161.5 180.5 142.5
5 5 3 5 3
40 50 60 75 85 95 75
108 135 162 202.5 229.5 256.5 202.5
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 285 215 305 145
%
Training Max 260 195 275 135
weight
reps
Notes
40 50 65 75 85 65
104 130 169 195 221 169
5 5 3 5
Bench Press
40 50 65 75 85
78 97.5 126.75 146.25 165.75
5 5 5 5 5
Deadlift
40 50 65 75 85
110 137.5 178.75 206.25 233.75
3 3 3 3 3
40 50 65 75 85
104 130 169 195 221
5 5 5 5 5
40 50 65 75 85 65
54 67.5 87.75 101.25 114.75 87.75
5 5 5 5
40 50 65 75 85
110 137.5 178.75 206.25 233.75
3 3 3 3 3
40 50
104 130
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
169 206.25 233.75
5 5 5
40 50 65 75 85 65
78 97.5 126.75 146.25 165.75 126.75
5 5 3 5
40 50 65 75 85 65
110 137.5 178.75 206.25 233.75 178.75
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
104 130 156 182 208 234 182
5 5 3 3 3
Bench Press
40 50 65 75 85
78 97.5 126.75 146.25 165.75
5 5 5 5 5
Deadlift
40 50 65 75 85
110 137.5 178.75 206.25 233.75
3 3 3 3 3
40 50 65 75 85
104 130 169 195 221
5 5 5 5 5
40 50 60 70 80 90 70
54 67.5 81 94.5 108 121.5 94.5
5 5 3 3 3
40 50 65 75 85
110 137.5 178.75 206.25 233.75
5 5 5 5 5
40 50 65 75 85
104 130 169 195 221
5 5 5 5 5
40
78
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
97.5 117 136.5 156 175.5 136.5
5 3 3 3
40 50 60 70 80 90 70
110 137.5 165 192.5 220 247.5 192.5
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
104 130 156 195 221 247 195
5 5 3 5 3
Bench Press
40 50 65 75 85
78 130 126.75 146.25 165.75
5 5 5 5 5
Deadlift
40 50 65 75 85
110 137.5 178.75 206.25 233.75
3 3 3 3 3
40 50 65 75 85
104 130 178.75 206.25 233.75
3 3 3 3 3
40 50 60 75
54 67.5 81 101.25
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
114.75 128.25 101.25
3
40 50 65 75 85
110 137.5 178.75 206.25 233.75
3 3 3 3 3
40 50 65 75 85
104 130 169 195 221
5 5 5 5 5
40 50 60 75 85 95 75
78 97.5 117 146.25 165.75 185.25 146.25
5 5 3 5 3
40 50 60 75 85 95 75
110 137.5 165 206.25 233.75 261.25 206.25
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 295 220 315 150
%
Training Max 270 200 285 135
weight
reps
Notes
40 50 65 75 85 65
108 135 175.5 202.5 229.5 175.5
5 5 3 5
Bench Press
40 50 65 75 85
80 100 130 150 170
5 5 5 5 5
Deadlift
40 50 65 75 85
114 142.5 185.25 213.75 242.25
3 3 3 3 3
40 50 65 75 85
108 135 175.5 202.5 229.5
5 5 5 5 5
40 50 65 75 85 65
54 67.5 87.75 101.25 114.75 87.75
5 5 5 5
40 50 65 75 85
114 142.5 185.25 213.75 242.25
3 3 3 3 3
40 50
108 135
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
175.5 213.75 242.25
5 5 5
40 50 65 75 85 65
80 100 130 150 170 130
5 5 3 5
40 50 65 75 85 65
114 142.5 185.25 213.75 242.25 185.25
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
108 135 162 189 216 243 189
5 5 3 3 3
Bench Press
40 50 65 75 85
80 100 130 150 170
5 5 5 5 5
Deadlift
40 50 65 75 85
114 142.5 185.25 213.75 242.25
3 3 3 3 3
40 50 65 75 85
108 135 175.5 202.5 229.5
5 5 5 5 5
40 50 60 70 80 90 70
54 67.5 81 94.5 108 121.5 94.5
5 5 3 3 3
40 50 65 75 85
114 142.5 185.25 213.75 242.25
5 5 5 5 5
40 50 65 75 85
108 135 175.5 202.5 229.5
5 5 5 5 5
40
80
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
100 120 140 160 180 140
5 3 3 3
40 50 60 70 80 90 70
114 142.5 171 199.5 228 256.5 199.5
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
108 135 162 202.5 229.5 256.5 202.5
5 5 3 5 3
Bench Press
40 50 65 75 85
80 135 130 150 170
5 5 5 5 5
Deadlift
40 50 65 75 85
114 142.5 185.25 213.75 242.25
3 3 3 3 3
40 50 65 75 85
108 135 185.25 213.75 242.25
3 3 3 3 3
40 50 60 75
54 67.5 81 101.25
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
114.75 128.25 101.25
3
40 50 65 75 85
114 142.5 185.25 213.75 242.25
3 3 3 3 3
40 50 65 75 85
108 135 175.5 202.5 229.5
5 5 5 5 5
40 50 60 75 85 95 75
80 100 120 150 170 190 150
5 5 3 5 3
40 50 60 75 85 95 75
114 142.5 171 213.75 242.25 270.75 213.75
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 305 225 325 155
%
Training Max 275 205 295 140
weight
reps
Notes
40 50 65 75 85 65
110 137.5 178.75 206.25 233.75 178.75
5 5 3 5
Bench Press
40 50 65 75 85
82 102.5 133.25 153.75 174.25
5 5 5 5 5
Deadlift
40 50 65 75 85
118 147.5 191.75 221.25 250.75
3 3 3 3 3
40 50 65 75 85
110 137.5 178.75 206.25 233.75
5 5 5 5 5
40 50 65 75 85 65
56 70 91 105 119 91
5 5 5 5
40 50 65 75 85
118 147.5 191.75 221.25 250.75
3 3 3 3 3
40 50
110 137.5
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
178.75 221.25 250.75
5 5 5
40 50 65 75 85 65
82 102.5 133.25 153.75 174.25 133.25
5 5 3 5
40 50 65 75 85 65
118 147.5 191.75 221.25 250.75 191.75
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
110 137.5 165 192.5 220 247.5 192.5
5 5 3 3 3
Bench Press
40 50 65 75 85
82 102.5 133.25 153.75 174.25
5 5 5 5 5
Deadlift
40 50 65 75 85
118 147.5 191.75 221.25 250.75
3 3 3 3 3
40 50 65 75 85
110 137.5 178.75 206.25 233.75
5 5 5 5 5
40 50 60 70 80 90 70
56 70 84 98 112 126 98
5 5 3 3 3
40 50 65 75 85
118 147.5 191.75 221.25 250.75
5 5 5 5 5
40 50 65 75 85
110 137.5 178.75 206.25 233.75
5 5 5 5 5
40
82
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
102.5 123 143.5 164 184.5 143.5
5 3 3 3
40 50 60 70 80 90 70
118 147.5 177 206.5 236 265.5 206.5
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
110 137.5 165 206.25 233.75 261.25 206.25
5 5 3 5 3
Bench Press
40 50 65 75 85
82 137.5 133.25 153.75 174.25
5 5 5 5 5
Deadlift
40 50 65 75 85
118 147.5 191.75 221.25 250.75
3 3 3 3 3
40 50 65 75 85
110 137.5 191.75 221.25 250.75
3 3 3 3 3
40 50 60 75
56 70 84 105
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
119 133 105
3
40 50 65 75 85
118 147.5 191.75 221.25 250.75
3 3 3 3 3
40 50 65 75 85
110 137.5 178.75 206.25 233.75
5 5 5 5 5
40 50 60 75 85 95 75
82 102.5 123 153.75 174.25 194.75 153.75
5 5 3 5 3
40 50 60 75 85 95 75
118 147.5 177 221.25 250.75 280.25 221.25
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 315 230 335 160
%
Training Max 285 210 305 145
weight
reps
Notes
40 50 65 75 85 65
114 142.5 185.25 213.75 242.25 185.25
5 5 3 5
Bench Press
40 50 65 75 85
84 105 136.5 157.5 178.5
5 5 5 5 5
Deadlift
40 50 65 75 85
122 152.5 198.25 228.75 259.25
3 3 3 3 3
40 50 65 75 85
114 142.5 185.25 213.75 242.25
5 5 5 5 5
40 50 65 75 85 65
58 72.5 94.25 108.75 123.25 94.25
5 5 5 5
40 50 65 75 85
122 152.5 198.25 228.75 259.25
3 3 3 3 3
40 50
114 142.5
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
185.25 228.75 259.25
5 5 5
40 50 65 75 85 65
84 105 136.5 157.5 178.5 136.5
5 5 3 5
40 50 65 75 85 65
122 152.5 198.25 228.75 259.25 198.25
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
114 142.5 171 199.5 228 256.5 199.5
5 5 3 3 3
Bench Press
40 50 65 75 85
84 105 136.5 157.5 178.5
5 5 5 5 5
Deadlift
40 50 65 75 85
122 152.5 198.25 228.75 259.25
3 3 3 3 3
40 50 65 75 85
114 142.5 185.25 213.75 242.25
5 5 5 5 5
40 50 60 70 80 90 70
58 72.5 87 101.5 116 130.5 101.5
5 5 3 3 3
40 50 65 75 85
122 152.5 198.25 228.75 259.25
5 5 5 5 5
40 50 65 75 85
114 142.5 185.25 213.75 242.25
5 5 5 5 5
40
84
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
105 126 147 168 189 147
5 3 3 3
40 50 60 70 80 90 70
122 152.5 183 213.5 244 274.5 213.5
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
114 142.5 171 213.75 242.25 270.75 213.75
5 5 3 5 3
Bench Press
40 50 65 75 85
84 142.5 136.5 157.5 178.5
5 5 5 5 5
Deadlift
40 50 65 75 85
122 152.5 198.25 228.75 259.25
3 3 3 3 3
40 50 65 75 85
114 142.5 198.25 228.75 259.25
3 3 3 3 3
40 50 60 75
58 72.5 87 108.75
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
123.25 137.75 108.75
3
40 50 65 75 85
122 152.5 198.25 228.75 259.25
3 3 3 3 3
40 50 65 75 85
114 142.5 185.25 213.75 242.25
5 5 5 5 5
40 50 60 75 85 95 75
84 105 126 157.5 178.5 199.5 157.5
5 5 3 5 3
40 50 60 75 85 95 75
122 152.5 183 228.75 259.25 289.75 228.75
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 325 235 345 165
%
Training Max 295 215 315 150
weight
reps
Notes
40 50 65 75 85 65
118 147.5 191.75 221.25 250.75 191.75
5 5 3 5
Bench Press
40 50 65 75 85
86 107.5 139.75 161.25 182.75
5 5 5 5 5
Deadlift
40 50 65 75 85
126 157.5 204.75 236.25 267.75
3 3 3 3 3
40 50 65 75 85
118 147.5 191.75 221.25 250.75
5 5 5 5 5
40 50 65 75 85 65
60 75 97.5 112.5 127.5 97.5
5 5 5 5
40 50 65 75 85
126 157.5 204.75 236.25 267.75
3 3 3 3 3
40 50
118 147.5
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
191.75 236.25 267.75
5 5 5
40 50 65 75 85 65
86 107.5 139.75 161.25 182.75 139.75
5 5 3 5
40 50 65 75 85 65
126 157.5 204.75 236.25 267.75 204.75
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
118 147.5 177 206.5 236 265.5 206.5
5 5 3 3 3
Bench Press
40 50 65 75 85
86 107.5 139.75 161.25 182.75
5 5 5 5 5
Deadlift
40 50 65 75 85
126 157.5 204.75 236.25 267.75
3 3 3 3 3
40 50 65 75 85
118 147.5 191.75 221.25 250.75
5 5 5 5 5
40 50 60 70 80 90 70
60 75 90 105 120 135 105
5 5 3 3 3
40 50 65 75 85
126 157.5 204.75 236.25 267.75
5 5 5 5 5
40 50 65 75 85
118 147.5 191.75 221.25 250.75
5 5 5 5 5
40
86
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
107.5 129 150.5 172 193.5 150.5
5 3 3 3
40 50 60 70 80 90 70
126 157.5 189 220.5 252 283.5 220.5
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
118 147.5 177 221.25 250.75 280.25 221.25
5 5 3 5 3
Bench Press
40 50 65 75 85
86 147.5 139.75 161.25 182.75
5 5 5 5 5
Deadlift
40 50 65 75 85
126 157.5 204.75 236.25 267.75
3 3 3 3 3
40 50 65 75 85
118 147.5 204.75 236.25 267.75
3 3 3 3 3
40 50 60 75
60 75 90 112.5
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
127.5 142.5 112.5
3
40 50 65 75 85
126 157.5 204.75 236.25 267.75
3 3 3 3 3
40 50 65 75 85
118 147.5 191.75 221.25 250.75
5 5 5 5 5
40 50 60 75 85 95 75
86 107.5 129 161.25 182.75 204.25 161.25
5 5 3 5 3
40 50 60 75 85 95 75
126 157.5 189 236.25 267.75 299.25 236.25
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 335 240 355 170
%
Training Max 305 220 320 155
weight
reps
Notes
40 50 65 75 85 65
122 152.5 198.25 228.75 259.25 198.25
5 5 3 5
Bench Press
40 50 65 75 85
88 110 143 165 187
5 5 5 5 5
Deadlift
40 50 65 75 85
128 160 208 240 272
3 3 3 3 3
40 50 65 75 85
122 152.5 198.25 228.75 259.25
5 5 5 5 5
40 50 65 75 85 65
62 77.5 100.75 116.25 131.75 100.75
5 5 5 5
40 50 65 75 85
128 160 208 240 272
3 3 3 3 3
40 50
122 152.5
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
198.25 240 272
5 5 5
40 50 65 75 85 65
88 110 143 165 187 143
5 5 3 5
40 50 65 75 85 65
128 160 208 240 272 208
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
122 152.5 183 213.5 244 274.5 213.5
5 5 3 3 3
Bench Press
40 50 65 75 85
88 110 143 165 187
5 5 5 5 5
Deadlift
40 50 65 75 85
128 160 208 240 272
3 3 3 3 3
40 50 65 75 85
122 152.5 198.25 228.75 259.25
5 5 5 5 5
40 50 60 70 80 90 70
62 77.5 93 108.5 124 139.5 108.5
5 5 3 3 3
40 50 65 75 85
128 160 208 240 272
5 5 5 5 5
40 50 65 75 85
122 152.5 198.25 228.75 259.25
5 5 5 5 5
40
88
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
110 132 154 176 198 154
5 3 3 3
40 50 60 70 80 90 70
128 160 192 224 256 288 224
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
122 152.5 183 228.75 259.25 289.75 228.75
5 5 3 5 3
Bench Press
40 50 65 75 85
88 152.5 143 165 187
5 5 5 5 5
Deadlift
40 50 65 75 85
128 160 208 240 272
3 3 3 3 3
40 50 65 75 85
122 152.5 208 240 272
3 3 3 3 3
40 50 60 75
62 77.5 93 116.25
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
131.75 147.25 116.25
3
40 50 65 75 85
128 160 208 240 272
3 3 3 3 3
40 50 65 75 85
122 152.5 198.25 228.75 259.25
5 5 5 5 5
40 50 60 75 85 95 75
88 110 132 165 187 209 165
5 5 3 5 3
40 50 60 75 85 95 75
128 160 192 240 272 304 240
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 345 245 365 175
%
Training Max 315 225 330 160
weight
reps
Notes
40 50 65 75 85 65
126 157.5 204.75 236.25 267.75 204.75
5 5 3 5
Bench Press
40 50 65 75 85
90 112.5 146.25 168.75 191.25
5 5 5 5 5
Deadlift
40 50 65 75 85
132 165 214.5 247.5 280.5
3 3 3 3 3
40 50 65 75 85
126 157.5 204.75 236.25 267.75
5 5 5 5 5
40 50 65 75 85 65
64 80 104 120 136 104
5 5 5 5
40 50 65 75 85
132 165 214.5 247.5 280.5
3 3 3 3 3
40 50
126 157.5
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
204.75 247.5 280.5
5 5 5
40 50 65 75 85 65
90 112.5 146.25 168.75 191.25 146.25
5 5 3 5
40 50 65 75 85 65
132 165 214.5 247.5 280.5 214.5
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
126 157.5 189 220.5 252 283.5 220.5
5 5 3 3 3
Bench Press
40 50 65 75 85
90 112.5 146.25 168.75 191.25
5 5 5 5 5
Deadlift
40 50 65 75 85
132 165 214.5 247.5 280.5
3 3 3 3 3
40 50 65 75 85
126 157.5 204.75 236.25 267.75
5 5 5 5 5
40 50 60 70 80 90 70
64 80 96 112 128 144 112
5 5 3 3 3
40 50 65 75 85
132 165 214.5 247.5 280.5
5 5 5 5 5
40 50 65 75 85
126 157.5 204.75 236.25 267.75
5 5 5 5 5
40
90
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
112.5 135 157.5 180 202.5 157.5
5 3 3 3
40 50 60 70 80 90 70
132 165 198 231 264 297 231
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
126 157.5 189 236.25 267.75 299.25 236.25
5 5 3 5 3
Bench Press
40 50 65 75 85
90 157.5 146.25 168.75 191.25
5 5 5 5 5
Deadlift
40 50 65 75 85
132 165 214.5 247.5 280.5
3 3 3 3 3
40 50 65 75 85
126 157.5 214.5 247.5 280.5
3 3 3 3 3
40 50 60 75
64 80 96 120
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
136 152 120
3
40 50 65 75 85
132 165 214.5 247.5 280.5
3 3 3 3 3
40 50 65 75 85
126 157.5 204.75 236.25 267.75
5 5 5 5 5
40 50 60 75 85 95 75
90 112.5 135 168.75 191.25 213.75 168.75
5 5 3 5 3
40 50 60 75 85 95 75
132 165 198 247.5 280.5 313.5 247.5
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 355 250 375 180
%
Training Max 320 225 340 165
weight
reps
Notes
40 50 65 75 85 65
128 160 208 240 272 208
5 5 3 5
Bench Press
40 50 65 75 85
90 112.5 146.25 168.75 191.25
5 5 5 5 5
Deadlift
40 50 65 75 85
136 170 221 255 289
3 3 3 3 3
40 50 65 75 85
128 160 208 240 272
5 5 5 5 5
40 50 65 75 85 65
66 82.5 107.25 123.75 140.25 107.25
5 5 5 5
40 50 65 75 85
136 170 221 255 289
3 3 3 3 3
40 50
128 160
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
208 255 289
5 5 5
40 50 65 75 85 65
90 112.5 146.25 168.75 191.25 146.25
5 5 3 5
40 50 65 75 85 65
136 170 221 255 289 221
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
128 160 192 224 256 288 224
5 5 3 3 3
Bench Press
40 50 65 75 85
90 112.5 146.25 168.75 191.25
5 5 5 5 5
Deadlift
40 50 65 75 85
136 170 221 255 289
3 3 3 3 3
40 50 65 75 85
128 160 208 240 272
5 5 5 5 5
40 50 60 70 80 90 70
66 82.5 99 115.5 132 148.5 115.5
5 5 3 3 3
40 50 65 75 85
136 170 221 255 289
5 5 5 5 5
40 50 65 75 85
128 160 208 240 272
5 5 5 5 5
40
90
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
112.5 135 157.5 180 202.5 157.5
5 3 3 3
40 50 60 70 80 90 70
136 170 204 238 272 306 238
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
128 160 192 240 272 304 240
5 5 3 5 3
Bench Press
40 50 65 75 85
90 160 146.25 168.75 191.25
5 5 5 5 5
Deadlift
40 50 65 75 85
136 170 221 255 289
3 3 3 3 3
40 50 65 75 85
128 160 221 255 289
3 3 3 3 3
40 50 60 75
66 82.5 99 123.75
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
140.25 156.75 123.75
3
40 50 65 75 85
136 170 221 255 289
3 3 3 3 3
40 50 65 75 85
128 160 208 240 272
5 5 5 5 5
40 50 60 75 85 95 75
90 112.5 135 168.75 191.25 213.75 168.75
5 5 3 5 3
40 50 60 75 85 95 75
136 170 204 255 289 323 255
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 365 255 385 185
%
Training Max 330 230 350 170
weight
reps
Notes
40 50 65 75 85 65
132 165 214.5 247.5 280.5 214.5
5 5 3 5
Bench Press
40 50 65 75 85
92 115 149.5 172.5 195.5
5 5 5 5 5
Deadlift
40 50 65 75 85
140 175 227.5 262.5 297.5
3 3 3 3 3
40 50 65 75 85
132 165 214.5 247.5 280.5
5 5 5 5 5
40 50 65 75 85 65
68 85 110.5 127.5 144.5 110.5
5 5 5 5
40 50 65 75 85
140 175 227.5 262.5 297.5
3 3 3 3 3
40 50
132 165
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
214.5 262.5 297.5
5 5 5
40 50 65 75 85 65
92 115 149.5 172.5 195.5 149.5
5 5 3 5
40 50 65 75 85 65
140 175 227.5 262.5 297.5 227.5
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
132 165 198 231 264 297 231
5 5 3 3 3
Bench Press
40 50 65 75 85
92 115 149.5 172.5 195.5
5 5 5 5 5
Deadlift
40 50 65 75 85
140 175 227.5 262.5 297.5
3 3 3 3 3
40 50 65 75 85
132 165 214.5 247.5 280.5
5 5 5 5 5
40 50 60 70 80 90 70
68 85 102 119 136 153 119
5 5 3 3 3
40 50 65 75 85
140 175 227.5 262.5 297.5
5 5 5 5 5
40 50 65 75 85
132 165 214.5 247.5 280.5
5 5 5 5 5
40
92
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
115 138 161 184 207 161
5 3 3 3
40 50 60 70 80 90 70
140 175 210 245 280 315 245
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
132 165 198 247.5 280.5 313.5 247.5
5 5 3 5 3
Bench Press
40 50 65 75 85
92 165 149.5 172.5 195.5
5 5 5 5 5
Deadlift
40 50 65 75 85
140 175 227.5 262.5 297.5
3 3 3 3 3
40 50 65 75 85
132 165 227.5 262.5 297.5
3 3 3 3 3
40 50 60 75
68 85 102 127.5
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
Deadlift
Day 3 Squat
Bench Press
Deadlift
85 95 75
144.5 161.5 127.5
3
40 50 65 75 85
140 175 227.5 262.5 297.5
3 3 3 3 3
40 50 65 75 85
132 165 214.5 247.5 280.5
5 5 5 5 5
40 50 60 75 85 95 75
92 115 138 172.5 195.5 218.5 172.5
5 5 3 5 3
40 50 60 75 85 95 75
140 175 210 262.5 297.5 332.5 262.5
3 3 3 3 3
AMRAP FSL
AMRAP FSL
AMRAP FSL
Lift Squat Bench Press Deadlift Press
Week 1 Day 1 Squat
Max 375 260 395 190
%
Training Max 340 235 360 175
weight
reps
Notes
40 50 65 75 85 65
136 170 221 255 289 221
5 5 3 5
Bench Press
40 50 65 75 85
94 117.5 152.75 176.25 199.75
5 5 5 5 5
Deadlift
40 50 65 75 85
144 180 234 270 306
3 3 3 3 3
40 50 65 75 85
136 170 221 255 289
5 5 5 5 5
40 50 65 75 85 65
70 87.5 113.75 131.25 148.75 113.75
5 5 5 5
40 50 65 75 85
144 180 234 270 306
3 3 3 3 3
40 50
136 170
5 5
Day 2 Squat
Press
Deadlift
Day 3 Squat
AMRAP FSL
AMRAP FSL
Bench Press
Deadlift
65 75 85
221 255 289
5 5 5
40 50 65 75 85 65
94 117.5 152.75 176.25 199.75 152.75
5 5 3 5
40 50 65 75 85 65
144 180 234 270 306 234
3 3 3 3
AMRAP FSL
AMRAP FSL
Week 2 Day 1 Squat
%
weight
reps
Notes
40 50 60 70 80 90 70
136 170 204 238 272 306 238
5 5 3 3 3
Bench Press
40 50 65 75 85
94 117.5 152.75 176.25 199.75
5 5 5 5 5
Deadlift
40 50 65 75 85
144 180 234 270 306
3 3 3 3 3
40 50 65 75 85
136 170 221 255 289
5 5 5 5 5
40 50 60 70 80 90 70
70 87.5 105 122.5 140 157.5 122.5
5 5 3 3 3
40 50 65 75 85
144 180 234 270 306
5 5 5 5 5
40 50 65 75 85
136 170 221 255 289
5 5 5 5 5
40
94
5
Day 2 Squat
Press
Deadlift
Day 3 Squat
Bench Press
AMRAP FSL
AMRAP FSL
Deadlift
Week 3 Day 1 Squat
50 60 70 80 90 70
117.5 141 164.5 188 211.5 164.5
5 3 3 3
40 50 60 70 80 90 70
144 180 216 252 288 324 252
5 5 3 3 3
%
weight
AMRAP FSL
AMRAP FSL
reps
Notes
40 50 60 75 85 95 75
136 170 204 255 289 323 255
5 5 3 5 3
Bench Press
40 50 65 75 85
94 170 152.75 176.25 199.75
5 5 5 5 5
Deadlift
40 50 65 75 85
144 180 234 270 306
3 3 3 3 3
40 50 65 75 85
136 170 234 270 306
3 3 3 3 3
40 50 60 75
70 87.5 105 131.25
5 5 3 5
Day 2 Squat
Press
AMRAP FSL
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