Plug in 5RM number in week 4

Rest of the numbers autofill

Joe
Exercises Week 1 Week 2
Monday Weight Sets x Reps Results & Feedback Weight Sets x Reps Results & Feedback
Squat 187.5 1x5 192.5 1x5
Squat 190 1x5 212.5 (2-3)x5
Squat 207.5 1x5 - -
Pause Squat (high bar, medium stance) 150 3x5 140 1x5
Pause Squat (high bar, medium stance) - - 147.5 1x3
Pause Squat (high bar, medium stance) - - 155 1x3
Stiff Leg Deadlift (3-4" box) 80 1x8 90 1x8
Stiff Leg Deadlift (3-4" box) 85 1x8 100 1x8
Stiff Leg Deadlift (3-4" box) 95 1x8 110 1x8
Pullups - 4xAMRAP - 4xAMRAP
Weighted Incline Situps You choose 3x10 You choose 3x15
A ---- Tuesday ---- B A B
Military Press (strict) Seated DB Press 75 1x5 30 1x(7-10)
Military Press Seated DB Press 55 3x8 20 4x12
Military Press Seated DB Press 35 1xAMRAP 10 1xAMRAP
DB Lateral Raises Seated DB Laterals You choose 3x12 You choose 3x12
Wednesday
Front Squat 135 2x5 125 2x6; 1x(6-8)
Front Squat - - 137.5 1x(2-4)
Bent Barbell Rows (hips back/strict) You choose 3x10 You choose 4x10
Hanging Leg Raises - 3x10 - 3x12
Friday
Sumo Deadlift 185 2x5 190 2x5
Sumo Block Pulls (4" box) 190 1x5 195 1x5
Sumo Block Pulls (4" box) 200 1x5 200 1x5
Sumo Block Pulls (4" box) - - 205 1x5
Deficit Deadlift (3-4" box) 120 1x8 130 1x(6-8)
Weighted Chins (neutral grip) You choose 3xAMRAP You choose 3xAMRAP
DB One-Arm Row You choose 2x15 You choose 2x15
Sunday
Paused Bench (comp grip) 110 3x5 112.5 3x5
Speed Bench (comp grip) 95 3x5 100 4x5
Paused Wide Grip Bench 75 1x6 80 2x6
Dips or DB Incline Press (low) You choose 4x(10-12) You choose 4x(10-12)
Chest Supported Rows You choose 4x(12-15) You choose 4x(12-15)
 Joe
Exercises Week 3 Week 4
Monday Weight Sets x Reps Results & Feedback Weight Sets x Reps Results & Feedback
Squat 195 1x5 225 3x5
Squat 217.5 2x5 - -
Pause Squat (high bar, medium stance) 157.5 3x5 162.5 1x5
Pause Squat (high bar, medium stance) - - 170 1x3
Pause Squat (high bar, medium stance) - - 175 1x3
Stiff Leg Deadlift (3-4" box) 110 1x8 120 1x8
Stiff Leg Deadlift (3-4" box) 125 2x8 135 2x8
Pullups - 4xAMRAP - 4xAMRAP
Weighted Incline Situps You choose 3x20 You choose 3x25
A ---- Tuesday ---- B A B
Military Press (strict) Seated DB Press 80 1x5 30 1x(7-10)
Military Press Seated DB Press 60 3x8 20 4x12
Military Press Seated DB Press 40 1xAMRAP 10 1xAMRAP
DB Lateral Raises Seated DB Laterals You choose 3x12 You choose 3x12
Wednesday
Front Squat 127.5 2x6; 1x(6-8) 132.5 2x6; 1x(6-8)
Front Squat 142.5 1x(2-4) 147.5 1x(2-4)
Bent Barbell Rows (hips back/strict) You choose 4x10 You choose 4x10
Hanging Leg Raises - 3x15 - 3x15
Friday
Sumo Deadlift 195 1x(4-6) 200 1x(4-6)
Sumo Block Pulls (4" box) 205 1x5 210 1x5
Sumo Block Pulls (4" box) 205 1x5 215 1x5
Sumo Block Pulls (4" box) 210 1x5 220 1x5
Deficit Deadlift (3-4" box) 150 1x(6-8) 165 1x(4-8)
Weighted Chins (neutral grip) You choose 3xAMRAP You choose 3xAMRAP
DB One-Arm Row You choose 2x15 You choose 2x15
Sunday
Paused Bench (comp grip) 117.5 (2-4)x5 120 (2-4)x5
Speed Bench (comp grip) 105 5x5 110 5x5
Paused Wide Grip Bench 85 3x6 90 3x6
Dips or DB Incline Press (low) You choose 4x(10-12) You choose 4x(10-12)
Chest Supported Rows You choose 4x(12-15) You choose 4x(12-15)
 Joe
Exercises Week 5 Week 6
Monday Weight Sets x Reps Results & Feedback Weight Sets x Reps Results & Feedback
Squat 210 1x5 237.5 3x5
Squat 232.5 2x5 - -
Pause Squat (high bar, medium stance) 167.5 1x5 177.5 4x4
Pause Squat (high bar, medium stance) 175 1x3 - -
Pause Squat (high bar, medium stance) 180 1x3 - -
Stiff Leg Deadlift (3-4" box) 145 1x6 145 1x6
Pullups - 4xAMRAP - 4xAMRAP
Weighted Incline Situps You choose 3x25 You choose 3x25
A ---- Tuesday ---- B A B
Military Press (strict) Seated DB Press 82.5 1x5 30 1x(7-10)
Military Press Seated DB Press 62.5 3x8 20 4x12
Military Press Seated DB Press 42.5 1xAMRAP 10 1xAMRAP
DB Lateral Raises Seated DB Laterals You choose 3x12 You choose 3x12
Wednesday
Front Squat 137.5 3x6 140 2x6; 1x(6-8)
Front Squat 152.5 2x(2-4) 155 2x(2-4)
Bent Barbell Rows (hips back/strict) You choose 4x10 You choose 4x10
Hanging Leg Raises - 3x15 - 3x15
Friday
Sumo Deadlift 205 1x(4-6) 210 1x(4-6)
Sumo Block Pulls (4" box) 215 1x5 225 1x5
Sumo Block Pulls (4" box) 225 2x5 230 1x5
Sumo Block Pulls (4" box) - - 235 1x5
Deficit Deadlift (3-4" box) 185 1x(4-8) 200 1x(4-8)
Weighted Chins (neutral grip) You choose 3xAMRAP You choose 3xAMRAP
DB One-Arm Row You choose 2x15 You choose 2x15
Sunday
Paused Bench (comp grip) 122.5 (2-4)x5 127.5 (2-4)x5
Speed Bench (comp grip) 115 5x5 120 5x5
Paused Wide Grip Bench 100 (2-3)x6 110 (2-3)x6
Dips or DB Incline Press (low) You choose 4x(10-12) You choose 4x(10-12)
Chest Supported Rows You choose 4x(12-15) You choose 4x(12-15)
 Joe
Exercises Week 7 Week 8
Monday Weight Sets x Reps Results & Feedback Weight Sets x Reps Results & Feedback
Squat 245 1x3 250 1x3
Pause Squat (high bar, medium stance) 180 1x3 190 1x3
Stiff Leg Deadlift (3-4" box) 150 1x6 155 1x6
Pullups - 4xAMRAP - 4xAMRAP
Weighted Incline Situps You choose 3x25 You choose 3x25
A ---- Tuesday ---- B
Paused Bench (comp grip) 132.5 (2-4)x5 142.5 (2-4)x5
Speed Bench (comp grip) 125 5x5 135 5x5
Paused Wide Grip Bench 115 (2-3)x6 125 (2-3)x6
Dips or DB Incline Press (low) You choose 4x(10-12) You choose 4x(10-12)
Chest Supported Rows You choose 4x(12-15) You choose 4x(12-15)
A ---- Wednesday ---- B
Squat 250 1x2 262.5 1x2
Pause Squat (high bar, medium stance) 190 1x2 195 1x2
Bent Barbell Rows (hips back/strict) You choose 1x6 You choose 1x6
Straight Leg SitUps on GHR - 4xAMRAP - 4xAMRAP
Friday
Sumo Deadlift - - 215 1x(3-6)
Sumo Block Pulls (4" box) 240 1x3 250 1x3
Conv Deadlift (from floor) 200 1xAMRAP 205 1xAMRAP
Weighted Chins (neutral grip) You choose 3xAMRAP You choose 3xAMRAP
DB One-Arm Row You choose 2x15 You choose 2x15
Sunday
Paused Bench (comp grip) 137.5 (2-4)x5 147.5 (2-4)x(3-5)
Speed Bench (comp grip) 130 5x5 140 5x5
Paused Wide Grip Bench 120 (2-3)x6 130 (2-3)x6
Dips or DB Incline Press (low) You choose 4x(10-12) You choose 4x(10-12)
Chest Supported Rows You choose 4x(12-15) You choose 4x(12-15)
 Joe
Exercises Week 9 Week 10
Monday Weight Sets x Reps Results & Feedback Weight Sets x Reps Results & Feedback
Squat 272.5 1x2 265 1x2
Sumo Deficit Dead (stand on 1.5-2" plates/mats) - - 250 1x2
Pullups - 3xAMRAP - 1xAMRAP
Weighted Incline Situps You choose 2x25 You choose 1x25
Tuesday
Paused Bench 152.5 3x3 - rest
Speed Bench 145 3x3 - rest
Paused Wide Grip 135 2x6 - rest
DB Incline Bench You choose 2x10 - rest
Thursday
Squat 275 1x1 - rest
Sumo Deadlift 235 1x1 - rest
Hanging Leg Raises - 2x10 - rest
A ---- Sunday ---- B A B
Paused Bench (comp grip) Squat 157.5 2x(2-3) NEW 1 RM SQUAT TEST
Speed Bench (comp grip) Bench 125 1xAMRAP NEW 1 RM BENCH TEST
Pullups Deadlift 1 x AMRAP NEW 1 RM DEADLIFT TEST