Intermediate Free to follow

The program

GZCL The Rippler (12-Week Strength & Peaking): Free Spreadsheet, Percentages & Tracker

Free GZCL The Rippler (12-Week Strength & Peaking) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

Schedule: 4 days/week
Length: 12 weeks
Main lifts: 16

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the GZCL The Rippler (12-Week Strength & Peaking) spreadsheet

Calculate your GZCL The Rippler (12-Week Strength & Peaking) weights

Free GZCL The Rippler (12-Week Strength & Peaking) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Bench Press 1RM (lbs)

Incline Bench Press 1RM (lbs) Estimated

Squat 1RM (lbs) Estimated

Romanian Deadlift 1RM (lbs) Estimated

Overhead Press 1RM (lbs)

Close-Grip Bench Press 1RM (lbs) Estimated

Deadlift 1RM (lbs) Estimated

Front Squat 1RM (lbs) Estimated

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1 — T1 Bench Press, T2 Incline Bench & T3 Back/Arms	Bench Press	2	5	85%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	T1 Bench Press (3×5 @ 85%)
Day 1 — T1 Bench Press, T2 Incline Bench & T3 Back/Arms	Bench Press	1	5+	85%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	T1 Top AMRAP Set (5+ @ 85%)
Day 1 — T1 Bench Press, T2 Incline Bench & T3 Back/Arms	Incline Bench Press	5	6	72%	160 lbs	1×45 + 1×10 + 1×2.5	T2 Incline Bench: 5×6
Day 1 — T1 Bench Press, T2 Incline Bench & T3 Back/Arms	Lat Pulldown	3	12	—	—	—	T3 Vertical Pull @ RPE 8
Day 1 — T1 Bench Press, T2 Incline Bench & T3 Back/Arms	Tricep Pushdown	3	12	—	—	—	T3 Tricep isolation @ RPE 8
Day 2 — T1 Squat, T2 Romanian Deadlift & T3 Back/Core	Squat	2	5	85%	300 lbs	2×45 + 1×25 + 1×10 + 1×2.5	T1 Squat (3×5 @ 85%)
Day 2 — T1 Squat, T2 Romanian Deadlift & T3 Back/Core	Squat	1	5+	85%	300 lbs	2×45 + 1×25 + 1×10 + 1×2.5	T1 Top AMRAP Set (5+ @ 85%)
Day 2 — T1 Squat, T2 Romanian Deadlift & T3 Back/Core	Romanian Deadlift	5	6	68%	215 lbs	1×45 + 1×25 + 1×10 + 1×5	T2 Romanian Deadlift: 5×6
Day 2 — T1 Squat, T2 Romanian Deadlift & T3 Back/Core	Dumbbell Row	3	12	—	—	—	T3 Horizontal Row @ RPE 8
Day 2 — T1 Squat, T2 Romanian Deadlift & T3 Back/Core	Barbell Curl	3	12	—	—	—	T3 Biceps @ RPE 8
Day 3 — T1 Overhead Press, T2 Close-Grip Bench & T3 Delts	Overhead Press	2	5	85%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	T1 Overhead Press (3×5 @ 85%)
Day 3 — T1 Overhead Press, T2 Close-Grip Bench & T3 Delts	Overhead Press	1	5+	85%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	T1 Top AMRAP Set (5+ @ 85%)
Day 3 — T1 Overhead Press, T2 Close-Grip Bench & T3 Delts	Close-Grip Bench Press	5	6	72%	160 lbs	1×45 + 1×10 + 1×2.5	T2 Close-Grip Bench: 5×6
Day 3 — T1 Overhead Press, T2 Close-Grip Bench & T3 Delts	Pull-Up	3	10	—	—	—	T3 Pull-Ups @ RPE 8
Day 3 — T1 Overhead Press, T2 Close-Grip Bench & T3 Delts	Lateral Raise	3	15	—	—	—	T3 Lateral Delts @ RPE 8
Day 4 — T1 Deadlift, T2 Front Squat & T3 Posterior Chain	Deadlift	2	5	85%	355 lbs	3×45 + 2×10	T1 Deadlift (3×5 @ 85%)
Day 4 — T1 Deadlift, T2 Front Squat & T3 Posterior Chain	Deadlift	1	5+	85%	355 lbs	3×45 + 2×10	T1 Top AMRAP Set (5+ @ 85%)
Day 4 — T1 Deadlift, T2 Front Squat & T3 Posterior Chain	Front Squat	5	6	65%	180 lbs	1×45 + 2×10 + 1×2.5	T2 Front Squat: 5×6
Day 4 — T1 Deadlift, T2 Front Squat & T3 Posterior Chain	Barbell Row	3	10	—	—	—	T3 Barbell Row @ RPE 8
Day 4 — T1 Deadlift, T2 Front Squat & T3 Posterior Chain	Hanging Leg Raise	3	12	—	—	—	T3 Core @ RPE 8

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General strength plan

12-week 4-day low-to-moderate volume GZCL strength & peaking

Intermediate lifters who want high-intensity barbell work (85%–100%) with manageable session length—or who want to maintain/peak strength during a fat-loss phase.

Before choosing this plan

Final sets of Tier 1 and Tier 2 waves are AMRAP sets; leave 1 crisp rep in the tank on early weeks so you peak cleanly in Weeks 10–12.

Equipment

Barbell and plates
Squat rack with safeties
Bench
Dumbbells
Lat pulldown and cable station

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Follows Cody Lefever’s 12-week Rippler wave stepping Tier 1 from 3×5 @ 85% up to heavy singles while tapering Tier 2 and Tier 3 volume.

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

2 × 5 @ 85%working

Rest 3:00

T1 Bench Press (3×5 @ 85%)
1 × 5+ AMRAP @ 85%amrap

Rest 3:00

T1 Top AMRAP Set (5+ @ 85%)

Incline Bench Press main

5 × 6 @ 72%working

Rest 2:00

T2 Incline Bench: 5×6

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

2 × 5 @ 85%working

Rest 3:00

T1 Squat (3×5 @ 85%)
1 × 5+ AMRAP @ 85%amrap

Rest 3:00

T1 Top AMRAP Set (5+ @ 85%)

Romanian Deadlift main

5 × 6 @ 68%working

Rest 2:00

T2 Romanian Deadlift: 5×6

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

2 × 5 @ 85%working

Rest 3:00

T1 Overhead Press (3×5 @ 85%)
1 × 5+ AMRAP @ 85%amrap

Rest 3:00

T1 Top AMRAP Set (5+ @ 85%)

Close-Grip Bench Press main

5 × 6 @ 72%working

Rest 2:00

T2 Close-Grip Bench: 5×6

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

2 × 5 @ 85%working

Rest 3:00

T1 Deadlift (3×5 @ 85%)
1 × 5+ AMRAP @ 85%amrap

Rest 3:00

T1 Top AMRAP Set (5+ @ 85%)

Front Squat main

5 × 6 @ 65%working

Rest 2:00

T2 Front Squat: 5×6

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 2

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

3 × 3 @ 90%working

Rest 3:00

T1 Bench Press (4×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Incline Bench Press main

5 × 5 @ 74.5%working

Rest 2:00

T2 Incline Bench: 5×5

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

3 × 3 @ 90%working

Rest 3:00

T1 Squat (4×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Romanian Deadlift main

5 × 5 @ 70.5%working

Rest 2:00

T2 Romanian Deadlift: 5×5

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

3 × 3 @ 90%working

Rest 3:00

T1 Overhead Press (4×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Close-Grip Bench Press main

5 × 5 @ 74.5%working

Rest 2:00

T2 Close-Grip Bench: 5×5

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

3 × 3 @ 90%working

Rest 3:00

T1 Deadlift (4×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Front Squat main

5 × 5 @ 67.5%working

Rest 2:00

T2 Front Squat: 5×5

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 3

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

2 × 4 @ 87.5%working

Rest 3:00

T1 Bench Press (3×4 @ 87.5%)
1 × 4+ AMRAP @ 87.5%amrap

Rest 3:00

T1 Top AMRAP Set (4+ @ 87.5%)

Incline Bench Press main

5 × 4 @ 77%working

Rest 2:00

T2 Incline Bench: 5×4

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

2 × 4 @ 87.5%working

Rest 3:00

T1 Squat (3×4 @ 87.5%)
1 × 4+ AMRAP @ 87.5%amrap

Rest 3:00

T1 Top AMRAP Set (4+ @ 87.5%)

Romanian Deadlift main

5 × 4 @ 73%working

Rest 2:00

T2 Romanian Deadlift: 5×4

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

2 × 4 @ 87.5%working

Rest 3:00

T1 Overhead Press (3×4 @ 87.5%)
1 × 4+ AMRAP @ 87.5%amrap

Rest 3:00

T1 Top AMRAP Set (4+ @ 87.5%)

Close-Grip Bench Press main

5 × 4 @ 77%working

Rest 2:00

T2 Close-Grip Bench: 5×4

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

2 × 4 @ 87.5%working

Rest 3:00

T1 Deadlift (3×4 @ 87.5%)
1 × 4+ AMRAP @ 87.5%amrap

Rest 3:00

T1 Top AMRAP Set (4+ @ 87.5%)

Front Squat main

5 × 4 @ 70%working

Rest 2:00

T2 Front Squat: 5×4

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 4

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

4 × 2 @ 92.5%working

Rest 3:00

T1 Bench Press (5×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Incline Bench Press main

4 × 6 @ 74.5%working

Rest 2:00

T2 Incline Bench: 4×6

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

4 × 2 @ 92.5%working

Rest 3:00

T1 Squat (5×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Romanian Deadlift main

4 × 6 @ 70.5%working

Rest 2:00

T2 Romanian Deadlift: 4×6

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

4 × 2 @ 92.5%working

Rest 3:00

T1 Overhead Press (5×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Close-Grip Bench Press main

4 × 6 @ 74.5%working

Rest 2:00

T2 Close-Grip Bench: 4×6

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

4 × 2 @ 92.5%working

Rest 3:00

T1 Deadlift (5×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Front Squat main

4 × 6 @ 67.5%working

Rest 2:00

T2 Front Squat: 4×6

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 5

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

2 × 3 @ 90%working

Rest 3:00

T1 Bench Press (3×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Incline Bench Press main

4 × 5 @ 77%working

Rest 2:00

T2 Incline Bench: 4×5

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

2 × 3 @ 90%working

Rest 3:00

T1 Squat (3×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Romanian Deadlift main

4 × 5 @ 73%working

Rest 2:00

T2 Romanian Deadlift: 4×5

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

2 × 3 @ 90%working

Rest 3:00

T1 Overhead Press (3×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Close-Grip Bench Press main

4 × 5 @ 77%working

Rest 2:00

T2 Close-Grip Bench: 4×5

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

2 × 3 @ 90%working

Rest 3:00

T1 Deadlift (3×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Front Squat main

4 × 5 @ 70%working

Rest 2:00

T2 Front Squat: 4×5

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 6

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

3 × 2 @ 95%working

Rest 3:00

T1 Bench Press (4×2 @ 95%)
1 × 2+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 95%)

Incline Bench Press main

4 × 4 @ 79.5%working

Rest 2:00

T2 Incline Bench: 4×4

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

3 × 2 @ 95%working

Rest 3:00

T1 Squat (4×2 @ 95%)
1 × 2+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 95%)

Romanian Deadlift main

4 × 4 @ 75.5%working

Rest 2:00

T2 Romanian Deadlift: 4×4

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

3 × 2 @ 95%working

Rest 3:00

T1 Overhead Press (4×2 @ 95%)
1 × 2+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 95%)

Close-Grip Bench Press main

4 × 4 @ 79.5%working

Rest 2:00

T2 Close-Grip Bench: 4×4

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

3 × 2 @ 95%working

Rest 3:00

T1 Deadlift (4×2 @ 95%)
1 × 2+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 95%)

Front Squat main

4 × 4 @ 72.5%working

Rest 2:00

T2 Front Squat: 4×4

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 7

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

2 × 3 @ 92.5%working

Rest 3:00

T1 Bench Press (3×3 @ 92.5%)
1 × 3+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 92.5%)

Incline Bench Press main

3 × 6 @ 77%working

Rest 2:00

T2 Incline Bench: 3×6

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

2 × 3 @ 92.5%working

Rest 3:00

T1 Squat (3×3 @ 92.5%)
1 × 3+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 92.5%)

Romanian Deadlift main

3 × 6 @ 73%working

Rest 2:00

T2 Romanian Deadlift: 3×6

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

2 × 3 @ 92.5%working

Rest 3:00

T1 Overhead Press (3×3 @ 92.5%)
1 × 3+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 92.5%)

Close-Grip Bench Press main

3 × 6 @ 77%working

Rest 2:00

T2 Close-Grip Bench: 3×6

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

2 × 3 @ 92.5%working

Rest 3:00

T1 Deadlift (3×3 @ 92.5%)
1 × 3+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 92.5%)

Front Squat main

3 × 6 @ 70%working

Rest 2:00

T2 Front Squat: 3×6

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 8

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

4 × 1 @ 95%working

Rest 3:00

T1 Bench Press (5×1 @ 95%)
1 × 1+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 95%)

Incline Bench Press main

3 × 5 @ 79.5%working

Rest 2:00

T2 Incline Bench: 3×5

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

4 × 1 @ 95%working

Rest 3:00

T1 Squat (5×1 @ 95%)
1 × 1+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 95%)

Romanian Deadlift main

3 × 5 @ 75.5%working

Rest 2:00

T2 Romanian Deadlift: 3×5

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

4 × 1 @ 95%working

Rest 3:00

T1 Overhead Press (5×1 @ 95%)
1 × 1+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 95%)

Close-Grip Bench Press main

3 × 5 @ 79.5%working

Rest 2:00

T2 Close-Grip Bench: 3×5

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

4 × 1 @ 95%working

Rest 3:00

T1 Deadlift (5×1 @ 95%)
1 × 1+ AMRAP @ 95%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 95%)

Front Squat main

3 × 5 @ 72.5%working

Rest 2:00

T2 Front Squat: 3×5

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 9

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

1 × 3 @ 90%working

Rest 3:00

T1 Bench Press (2×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Incline Bench Press main

3 × 4 @ 82%working

Rest 2:00

T2 Incline Bench: 3×4

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

1 × 3 @ 90%working

Rest 3:00

T1 Squat (2×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Romanian Deadlift main

3 × 4 @ 78%working

Rest 2:00

T2 Romanian Deadlift: 3×4

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

1 × 3 @ 90%working

Rest 3:00

T1 Overhead Press (2×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Close-Grip Bench Press main

3 × 4 @ 82%working

Rest 2:00

T2 Close-Grip Bench: 3×4

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

1 × 3 @ 90%working

Rest 3:00

T1 Deadlift (2×3 @ 90%)
1 × 3+ AMRAP @ 90%amrap

Rest 3:00

T1 Top AMRAP Set (3+ @ 90%)

Front Squat main

3 × 4 @ 75%working

Rest 2:00

T2 Front Squat: 3×4

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 10

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

2 × 1 @ 97.5%working

Rest 3:00

T1 Bench Press (3×1 @ 97.5%)
1 × 1+ AMRAP @ 97.5%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 97.5%)

Incline Bench Press main

3 × 3 @ 84.5%working

Rest 2:00

T2 Incline Bench: 3×3

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

2 × 1 @ 97.5%working

Rest 3:00

T1 Squat (3×1 @ 97.5%)
1 × 1+ AMRAP @ 97.5%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 97.5%)

Romanian Deadlift main

3 × 3 @ 80.5%working

Rest 2:00

T2 Romanian Deadlift: 3×3

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

2 × 1 @ 97.5%working

Rest 3:00

T1 Overhead Press (3×1 @ 97.5%)
1 × 1+ AMRAP @ 97.5%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 97.5%)

Close-Grip Bench Press main

3 × 3 @ 84.5%working

Rest 2:00

T2 Close-Grip Bench: 3×3

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

2 × 1 @ 97.5%working

Rest 3:00

T1 Deadlift (3×1 @ 97.5%)
1 × 1+ AMRAP @ 97.5%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 97.5%)

Front Squat main

3 × 3 @ 77.5%working

Rest 2:00

T2 Front Squat: 3×3

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 11

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

1 × 2 @ 92.5%working

Rest 3:00

T1 Bench Press (2×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Incline Bench Press main

2 × 2 @ 87%working

Rest 2:00

T2 Incline Bench: 2×2

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

1 × 2 @ 92.5%working

Rest 3:00

T1 Squat (2×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Romanian Deadlift main

2 × 2 @ 83%working

Rest 2:00

T2 Romanian Deadlift: 2×2

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

1 × 2 @ 92.5%working

Rest 3:00

T1 Overhead Press (2×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Close-Grip Bench Press main

2 × 2 @ 87%working

Rest 2:00

T2 Close-Grip Bench: 2×2

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

1 × 2 @ 92.5%working

Rest 3:00

T1 Deadlift (2×2 @ 92.5%)
1 × 2+ AMRAP @ 92.5%amrap

Rest 3:00

T1 Top AMRAP Set (2+ @ 92.5%)

Front Squat main

2 × 2 @ 80%working

Rest 2:00

T2 Front Squat: 2×2

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8

Week 12

4 sessions

Day 1 · T1 Bench Press, T2 Incline Bench & T3 Back/Arms

Bench Press main

1 × 1+ AMRAP @ 100%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 100%)

Incline Bench Press main

2 × 3 @ 72%working

Rest 2:00

T2 Incline Bench: 2×3

Lat Pulldown accessory

3 × 12working

Rest 1:00

T3 Vertical Pull @ RPE 8

Tricep Pushdown accessory

3 × 12working

Rest 1:00

T3 Tricep isolation @ RPE 8

Day 2 · T1 Squat, T2 Romanian Deadlift & T3 Back/Core

Squat main

1 × 1+ AMRAP @ 100%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 100%)

Romanian Deadlift main

2 × 3 @ 68%working

Rest 2:00

T2 Romanian Deadlift: 2×3

Dumbbell Row accessory

3 × 12working

Rest 1:00

T3 Horizontal Row @ RPE 8

Barbell Curl accessory

3 × 12working

Rest 1:00

T3 Biceps @ RPE 8

Day 3 · T1 Overhead Press, T2 Close-Grip Bench & T3 Delts

Overhead Press main

1 × 1+ AMRAP @ 100%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 100%)

Close-Grip Bench Press main

2 × 3 @ 72%working

Rest 2:00

T2 Close-Grip Bench: 2×3

Pull-Up accessory

3 × 10working

Rest 1:30

T3 Pull-Ups @ RPE 8

Lateral Raise accessory

3 × 15working

Rest 1:00

T3 Lateral Delts @ RPE 8

Day 4 · T1 Deadlift, T2 Front Squat & T3 Posterior Chain

Deadlift main

1 × 1+ AMRAP @ 100%amrap

Rest 3:00

T1 Top AMRAP Set (1+ @ 100%)

Front Squat main

2 × 3 @ 65%working

Rest 2:00

T2 Front Squat: 2×3

Barbell Row accessory

3 × 10working

Rest 1:30

T3 Barbell Row @ RPE 8

Hanging Leg Raise accessory

3 × 12working

Rest 1:00

T3 Core @ RPE 8