A Day B Day A Day B Day A Day B Day

Max Weight: 210 215 220 225 230 235

45 x 5 x 2 45 x 5 x 2 45 x 5 x 2 45 x 5 x 2 45 x 5 x 2 45 x 5 x 2
Squat

95 x 5 x 1 100 x 5 x 1 100 x 5 x 1 105 x 5 x 1 105 x 5 x 1 110 x 5 x 1

140 x 3 x 1 140 x 3 x 1 145 x 3 x 1 150 x 3 x 1 150 x 3 x 1 155 x 3 x 1
180 x 2 x 1 185 x 2 x 1 190 x 2 x 1 195 x 2 x 1 200 x 2 x 1 200 x 2 x 1
Working Sets: 210 x 5 x 3 215 x 5 x 3 220 x 5 x 3 225 x 5 x 3 230 x 5 x 3 235 x 5 x 3

Max Weight: 115 120 125

45 x 5 x 2 45 x 5 x 2 45 x 5 x 2
Bench
Press

55 x 5 x 1 55 x 5 x 1 60 x 5 x 1
75 x 3 x 1 80 x 3 x 1 85 x 3 x 1
100 x 2 x 1 105 x 2 x 1 110 x 2 x 1
Working Sets: 115 x 5 x 3 120 x 5 x 3 125 x 5 x 3

Max Weight: 235 240 245

Dead Lift

45 x 5 x 2 45 x 5 x 2 45 x 5 x 2
110 x 5 x 1 110 x 5 x 1 110 x 5 x 1
155 x 3 x 1 160 x 3 x 1 160 x 3 x 1
200 x 2 x 1 205 x 2 x 1 210 x 2 x 1
Working Sets: 235 x 5 x 3 240 x 5 x 3 245 x 5 x 3

Max Weight: 90 95 100

45 x 5 x 2 45 x 5 x 2 45 x 5 x 2
Press

45 x 5 x 1 45 x 5 x 1 45 x 5 x 1
60 x 3 x 1 65 x 3 x 1 65 x 3 x 1
80 x 2 x 1 85 x 2 x 1 85 x 2 x 1
Working Sets: 90 x 5 x 3 95 x 5 x 3 100 x 5 x 3

Max Weight: 135 135 135

45 x 5 x 2 45 x 5 x 2 45 x 5 x 2
Power
Clean

65 x 5 x 1 65 x 5 x 1 65 x 5 x 1
90 x 3 x 1 90 x 3 x 1 90 x 3 x 1
115 x 2 x 1 115 x 2 x 1 115 x 2 x 1
Working Sets: 135 x 5 x 3 135 x 5 x 3 135 x 5 x 3