Lift Starting Weight Increase By

Bench 5RM 195 5

Squat 5RM 245 5
OHP 5RM 120 5
DL 5RM 315 5
Incline bench 165 5

Getting Started
Enter your starting weights above. You currect
5RM should be used.

Any time you'd like to add a new T2 or T3

exercise, simply type the name of the exercise
in the appropriate field. Add in the weight and
rep scheme. (For T2 you need to start with
3x10, for T3 you need to start with 3x15+).
Once the fields are entered, the sheet will add
them to future workouts, and format the cells.
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 245 5x3+

Bench 160 3x10

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 120 5x3+

Deadlift 260 3x10

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 195 5x3+

Squat 200 3x10

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Tier 1 Lift Progression

Start with three reps for five sets, last set AMRAP (5x3++) adding 5 LBS
workout to workout. When base volume of 15 is missed (because the lifter
did not think they could do 1-2 more, not because of actual failure) then
the lifter would use that same weight they missed at and continue
progression by dropping to 2 reps per set, for 6 sets, last set AMRAP (6x2+
+). This would then start progression again, adding weight workout to
workout until they failure to achieve base volume of 12. Once failure with
6x2+ occurs then the reps would drop a third step to one rep per set for 10
sets, last set AMRAP. (10x1+) Continue to add weight workout to workout
with the ten singles. When failure to reach base volume of 10 occurs rest
for 2-3 days and test for a 5RM.
 Tier 2 Lift Progression
Progress ten reps for three sets (3x10) adding weight workout to workout
until the failure to reach base volume of 30 reps. When failure to reach
base volume of 30 reps occurs drop to eight reps for three sets (3x8) and
continue to add weight, this too will eventually end with failure to reach
base volume of 24. Once 3x8 ceases to improve drop to six reps for three
sets (3x6). Once failure to reach base volume of 18 restart the process for
two to three cycles more, each cycle resetting at 3x10, but at a slightly
heavier weight than previously used- no more than 20 LBS.

Tier 3 Lift Progression

Progress by using the last set AMRAP. Once the weight can be lifted for 25
reps on that last set an in increase in weight should occur. Be modest in
this progression because T3 movements will have lower thresholds of
weight increases.
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 315 5x3+

OHP 100 3x10

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 245 6x2+

Bench 160 3x8

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 120 6x2+

Deadlift 260 3x8

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 195 6x2+

Squat 200 3x8

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 315 6x2+

OHP 100 3x8

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 245 10x1+

Bench 160 3x6

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 120 10x1+

Deadlift 260 3x6

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 195 10x1+

Squat 200 3x6

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 315 10x1+

OHP 100 3x6

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 210 5x3+

Bench 140 3x10

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 100 5x3+

Deadlift 230 3x10

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 165 5x3+

Squat 175 3x10

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 270 5x3+

OHP 90 3x10
Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 210 6x2+

Bench 140 3x8

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 100 6x2+

Deadlift 230 3x8

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 165 6x2+

Squat 175 3x8

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 270 6x2+

OHP 90 3x8
Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 210 10x1+

Bench 140 3x6

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 100 10x1+

Deadlift 230 3x6

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 165 10x1+

Squat 175 3x6

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 270 10x1+

OHP 90 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 180 5x3+

Bench 125 3x10

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 85 5x3+

Deadlift 200 3x10

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 140 5x3+

Squat 155 3x10

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 230 5x3+

OHP 80 3x10
Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 180 6x2+

Bench 125 3x8

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
OHP 85 6x2+

Deadlift 200 3x8

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 140 6x2+

Squat 155 3x8

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 230 6x2+

OHP 80 3x8
Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 180 10x1+

Bench 125 3x6

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise
Day 1
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Bench 85 10x1+

Squat 200 3x6

Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise

Day 2
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Deadlift 140 10x1+

OHP 155 3x6

Next T2 Exercise
Lat Pull Down 85 3x15+
Next T3 Exercise
Next T3 Exercise

Day 3
Exercise Lbs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Squat 230 10x1+

Bench 80 3x6
Next T2 Exercise
DB Row 25 3x15+
Next T3 Exercise
Next T3 Exercise