Skip to content
StrengthPrograms
Sign in Start free
All programs
Advanced Free to follow

The program

nSuns 5-Day LP

A five-day, high-volume nSuns-style plan. Completed heavy 1+ sets guide future-week increases with known maxes; assistance is not included.

Pick your 5 training days Mon · Tue · Wed · Thu · Fri
Start this program Get the free spreadsheet
Schedule
5 days/wk
Length
12 weeks
Main lifts
8

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. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the nSuns 5-Day LP spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

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

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Bench VolumeBench Press1865%175 lbs1×45 + 2×10—
Bench VolumeBench Press1675%205 lbs1×45 + 1×25 + 1×10—
Bench VolumeBench Press1485%230 lbs2×45 + 1×2.5—
Bench VolumeBench Press1485%230 lbs2×45 + 1×2.5—
Bench VolumeBench Press1485%230 lbs2×45 + 1×2.5—
Bench VolumeBench Press1580%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Bench VolumeBench Press1675%205 lbs1×45 + 1×25 + 1×10—
Bench VolumeBench Press1770%190 lbs1×45 + 1×25 + 1×2.5—
Bench VolumeBench Press18+65%175 lbs1×45 + 2×10—
Bench VolumeOverhead Press1650%90 lbs2×10 + 1×2.5—
Bench VolumeOverhead Press1560%105 lbs1×25 + 1×5—
Bench VolumeOverhead Press1370%125 lbs1×25 + 1×10 + 1×5—
Bench VolumeOverhead Press1570%125 lbs1×25 + 1×10 + 1×5—
Bench VolumeOverhead Press1770%125 lbs1×25 + 1×10 + 1×5—
Bench VolumeOverhead Press1470%125 lbs1×25 + 1×10 + 1×5—
Bench VolumeOverhead Press1670%125 lbs1×25 + 1×10 + 1×5—
Bench VolumeOverhead Press1870%125 lbs1×25 + 1×10 + 1×5—
Squat & SumoSquat1575%275 lbs2×45 + 1×25—
Squat & SumoSquat1385%310 lbs2×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Squat & SumoSquat11+95%345 lbs3×45 + 1×10 + 1×5—
Squat & SumoSquat1390%330 lbs3×45 + 1×5 + 1×2.5—
Squat & SumoSquat1385%310 lbs2×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Squat & SumoSquat1380%290 lbs2×45 + 1×25 + 1×5 + 1×2.5—
Squat & SumoSquat1575%275 lbs2×45 + 1×25—
Squat & SumoSquat1570%255 lbs2×45 + 1×10 + 1×5—
Squat & SumoSquat1565%235 lbs2×45 + 1×5—
Squat & SumoSumo Deadlift1550%210 lbs1×45 + 1×25 + 1×10 + 1×2.5—
Squat & SumoSumo Deadlift1560%250 lbs2×45 + 1×10 + 1×2.5—
Squat & SumoSumo Deadlift1370%295 lbs2×45 + 1×25 + 1×10—
Squat & SumoSumo Deadlift1570%295 lbs2×45 + 1×25 + 1×10—
Squat & SumoSumo Deadlift1770%295 lbs2×45 + 1×25 + 1×10—
Squat & SumoSumo Deadlift1470%295 lbs2×45 + 1×25 + 1×10—
Squat & SumoSumo Deadlift1670%295 lbs2×45 + 1×25 + 1×10—
Squat & SumoSumo Deadlift1870%295 lbs2×45 + 1×25 + 1×10—
OHP & InclineOverhead Press1575%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
OHP & InclineOverhead Press1385%150 lbs1×45 + 1×5 + 1×2.5—
OHP & InclineOverhead Press11+95%165 lbs1×45 + 1×10 + 1×5—
OHP & InclineOverhead Press1390%160 lbs1×45 + 1×10 + 1×2.5—
OHP & InclineOverhead Press1385%150 lbs1×45 + 1×5 + 1×2.5—
OHP & InclineOverhead Press1380%140 lbs1×45 + 1×2.5—
OHP & InclineOverhead Press1575%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
OHP & InclineOverhead Press1570%125 lbs1×25 + 1×10 + 1×5—
OHP & InclineOverhead Press1565%115 lbs1×25 + 1×10—
OHP & InclineIncline Bench Press1640%90 lbs2×10 + 1×2.5—
OHP & InclineIncline Bench Press1550%115 lbs1×25 + 1×10—
OHP & InclineIncline Bench Press1360%140 lbs1×45 + 1×2.5—
OHP & InclineIncline Bench Press1560%140 lbs1×45 + 1×2.5—
OHP & InclineIncline Bench Press1760%140 lbs1×45 + 1×2.5—
OHP & InclineIncline Bench Press1460%140 lbs1×45 + 1×2.5—
OHP & InclineIncline Bench Press1660%140 lbs1×45 + 1×2.5—
OHP & InclineIncline Bench Press1860%140 lbs1×45 + 1×2.5—
Deadlift & Front SquatDeadlift1575%325 lbs3×45 + 1×5—
Deadlift & Front SquatDeadlift1385%370 lbs3×45 + 1×25 + 1×2.5—
Deadlift & Front SquatDeadlift11+95%415 lbs4×45 + 1×5—
Deadlift & Front SquatDeadlift1390%395 lbs3×45 + 1×25 + 1×10 + 1×5—
Deadlift & Front SquatDeadlift1385%370 lbs3×45 + 1×25 + 1×2.5—
Deadlift & Front SquatDeadlift1380%350 lbs3×45 + 1×10 + 1×5 + 1×2.5—
Deadlift & Front SquatDeadlift1375%325 lbs3×45 + 1×5—
Deadlift & Front SquatDeadlift1370%305 lbs2×45 + 1×25 + 1×10 + 1×5—
Deadlift & Front SquatDeadlift1365%285 lbs2×45 + 1×25 + 1×5—
Deadlift & Front SquatFront Squat1535%100 lbs1×25 + 1×2.5—
Deadlift & Front SquatFront Squat1545%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Deadlift & Front SquatFront Squat1355%160 lbs1×45 + 1×10 + 1×2.5—
Deadlift & Front SquatFront Squat1555%160 lbs1×45 + 1×10 + 1×2.5—
Deadlift & Front SquatFront Squat1755%160 lbs1×45 + 1×10 + 1×2.5—
Deadlift & Front SquatFront Squat1455%160 lbs1×45 + 1×10 + 1×2.5—
Deadlift & Front SquatFront Squat1655%160 lbs1×45 + 1×10 + 1×2.5—
Deadlift & Front SquatFront Squat1855%160 lbs1×45 + 1×10 + 1×2.5—
Bench & Close GripBench Press1575%205 lbs1×45 + 1×25 + 1×10—
Bench & Close GripBench Press1385%230 lbs2×45 + 1×2.5—
Bench & Close GripBench Press11+95%255 lbs2×45 + 1×10 + 1×5—
Bench & Close GripBench Press1390%245 lbs2×45 + 1×10—
Bench & Close GripBench Press1585%230 lbs2×45 + 1×2.5—
Bench & Close GripBench Press1380%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Bench & Close GripBench Press1575%205 lbs1×45 + 1×25 + 1×10—
Bench & Close GripBench Press1370%190 lbs1×45 + 1×25 + 1×2.5—
Bench & Close GripBench Press1565%175 lbs1×45 + 2×10—
Bench & Close GripClose Grip Bench Press1640%90 lbs2×10 + 1×2.5—
Bench & Close GripClose Grip Bench Press1550%115 lbs1×25 + 1×10—
Bench & Close GripClose Grip Bench Press1360%140 lbs1×45 + 1×2.5—
Bench & Close GripClose Grip Bench Press1560%140 lbs1×45 + 1×2.5—
Bench & Close GripClose Grip Bench Press1760%140 lbs1×45 + 1×2.5—
Bench & Close GripClose Grip Bench Press1460%140 lbs1×45 + 1×2.5—
Bench & Close GripClose Grip Bench Press1660%140 lbs1×45 + 1×2.5—
Bench & Close GripClose Grip Bench Press1860%140 lbs1×45 + 1×2.5—
Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Read Guide Track this program free

General strength plan

High-volume barbell strength

Experienced lifters who can recover from frequent pressing and substantial main/secondary lift volume.

Before choosing this plan

Includes sumo deadlifts, front squats, incline bench and close-grip bench. No separate pulling accessories or conditioning are supplied.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Adjustable incline bench

Progression in this app

How progression works

With known-weight setup, the completed heavy 1+ set can increase the reference for future weeks by 5, 10 or 15 lb according to reps. Zero or one rep holds it; volume AMRAP sets do not trigger increases. Guided starting weights stay under your control.

About this template

A supplied five-day nSuns-style main/secondary lift template. Review warmup and AMRAP labels in the preview; accessory selection and automatic deloads are not included.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.

Week 1

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 2

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 3

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 4

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 5

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 6

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 7

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 8

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 9

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 10

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 11

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Week 12

5 sessions

Day 1 · Bench Volume

Bench Press main

  • 1 × 8 @ 65% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 3 × 4 @ 85% (start light, add 5 lb/session)working

  • 1 × 5 @ 80% (start light, add 5 lb/session)working

  • 1 × 6 @ 75% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap

Overhead Press accessory

  • 1 × 6 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 2 · Squat & Sumo

Squat main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Sumo Deadlift accessory

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 7 @ 70% (start light, add 5 lb/session)working

  • 1 × 4 @ 70% (start light, add 5 lb/session)working

  • 1 × 6 @ 70% (start light, add 5 lb/session)working

  • 1 × 8 @ 70% (start light, add 5 lb/session)working

Day 3 · OHP & Incline

Overhead Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 5 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Incline Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working

Day 4 · Deadlift & Front Squat

Deadlift main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 3 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 3 @ 65% (start light, add 5 lb/session)working

Front Squat accessory

  • 1 × 5 @ 35% (start light, add 5 lb/session)working

  • 1 × 5 @ 45% (start light, add 5 lb/session)working

  • 1 × 3 @ 55% (start light, add 5 lb/session)working

  • 1 × 5 @ 55% (start light, add 5 lb/session)working

  • 1 × 7 @ 55% (start light, add 5 lb/session)working

  • 1 × 4 @ 55% (start light, add 5 lb/session)working

  • 1 × 6 @ 55% (start light, add 5 lb/session)working

  • 1 × 8 @ 55% (start light, add 5 lb/session)working

Day 5 · Bench & Close Grip

Bench Press main

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 85% (start light, add 5 lb/session)working

  • 1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap

  • 1 × 3 @ 90% (start light, add 5 lb/session)working

  • 1 × 5 @ 85% (start light, add 5 lb/session)working

  • 1 × 3 @ 80% (start light, add 5 lb/session)working

  • 1 × 5 @ 75% (start light, add 5 lb/session)working

  • 1 × 3 @ 70% (start light, add 5 lb/session)working

  • 1 × 5 @ 65% (start light, add 5 lb/session)working

Close Grip Bench Press accessory

  • 1 × 6 @ 40% (start light, add 5 lb/session)working

  • 1 × 5 @ 50% (start light, add 5 lb/session)working

  • 1 × 3 @ 60% (start light, add 5 lb/session)working

  • 1 × 5 @ 60% (start light, add 5 lb/session)working

  • 1 × 7 @ 60% (start light, add 5 lb/session)working

  • 1 × 4 @ 60% (start light, add 5 lb/session)working

  • 1 × 6 @ 60% (start light, add 5 lb/session)working

  • 1 × 8 @ 60% (start light, add 5 lb/session)working