Squat:

Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

265
200
370
120
Wave 1
Weight
170
200
225
130
150
170
240
280
315
80
90
100

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
185
210
240
140
160
180
260
295
335
85
95
110

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
200
225
250
150
170
190
280
315
350
90
100
115

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
105
5
135
5
160
5
Bench
80
5
100
5
120
5
Deadlift
150
5
185
5
220
5
OH Press
50
5
60
5
70
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

270
205
380
125
Wave 1
Weight
175
205
230
135
155
175
245
285
325
80
95
105

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
190
215
245
145
165
185
265
305
340
90
100
115

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
205
230
255
155
175
195
285
325
360
95
105
120

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
110
5
135
5
160
5
Bench
80
5
105
5
125
5
Deadlift
150
5
190
5
230
5
OH Press
50
5
65
5
75
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

275
210
385
130
Wave 1
Weight
180
205
235
135
160
180
250
290
325
85
100
110

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
195
220
250
145
170
190
270
310
345
90
105
115

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
205
235
260
160
180
200
290
325
365
100
110
125

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
110
5
140
5
165
5
Bench
85
5
105
5
125
5
Deadlift
155
5
195
5
230
5
OH Press
50
5
65
5
80
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

280
215
390
135
Wave 1
Weight
180
210
240
140
160
185
255
295
330
90
100
115

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
195
225
250
150
170
195
275
310
350
95
110
120

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
210
240
265
160
185
205
295
330
370
100
115
130

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
110
5
140
5
170
5
Bench
85
5
110
5
130
5
Deadlift
155
5
195
5
235
5
OH Press
55
5
70
5
80
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

285
220
395
140
Wave 1
Weight
185
215
240
145
165
185
255
295
335
90
105
120

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
200
230
255
155
175
200
275
315
355
100
110
125

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
215
240
270
165
185
210
295
335
375
105
120
135

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
115
5
145
5
170
5
Bench
90
5
110
5
130
5
Deadlift
160
5
200
5
235
5
OH Press
55
5
70
5
85
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

290
225
400
145
Wave 1
Weight
190
220
245
145
170
190
260
300
340
95
110
125

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
205
230
260
160
180
205
280
320
360
100
115
130

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
220
245
275
170
190
215
300
340
380
110
125
140

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
115
5
145
5
175
5
Bench
90
5
115
5
135
5
Deadlift
160
5
200
5
240
5
OH Press
60
5
75
5
85
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

295
230
405
150
Wave 1
Weight
190
220
250
150
175
195
265
305
345
100
115
130

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
205
235
265
160
185
205
285
325
365
105
120
135

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
220
250
280
175
195
220
305
345
385
115
130
145

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
120
5
150
5
175
5
Bench
90
5
115
5
140
5
Deadlift
160
5
205
5
245
5
OH Press
60
5
75
5
90
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

300
235
410
155
Wave 1
Weight
195
225
255
155
175
200
265
310
350
100
115
130

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
210
240
270
165
190
210
285
330
370
110
125
140

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
225
255
285
175
200
225
310
350
390
115
130
145

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
120
5
150
5
180
5
Bench
95
5
120
5
140
5
Deadlift
165
5
205
5
245
5
OH Press
60
5
80
5
95
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

305
240
415
160
Wave 1
Weight
200
230
260
155
180
205
270
310
355
105
120
135

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
215
245
275
170
190
215
290
330
375
110
130
145

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
230
260
290
180
205
230
310
355
395
120
135
150

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
120
5
155
5
185
5
Bench
95
5
120
5
145
5
Deadlift
165
5
210
5
250
5
OH Press
65
5
80
5
95
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

310
245
420
165
Wave 1
Weight
200
235
265
160
185
210
275
315
355
105
125
140

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
215
250
280
170
195
220
295
335
380
115
130
150

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
235
265
295
185
210
235
315
355
400
125
140
155

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
125
5
155
5
185
5
Bench
100
5
125
5
145
5
Deadlift
170
5
210
5
250
5
OH Press
65
5
85
5
100
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

315
250
425
170
Wave 1
Weight
205
235
270
165
190
215
275
320
360
110
130
145

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
220
250
285
175
200
225
300
340
385
120
135
155

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
235
270
300
190
215
240
320
360
405
130
145
160

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
125
5
160
5
190
5
Bench
100
5
125
5
150
5
Deadlift
170
5
215
5
255
5
OH Press
70
5
85
5
100
5

Squat:
Bench:
Deadlift:
OH Press:

Squat

Bench

Deadlift

OH Press

320
255
430
175
Wave 1
Weight
210
240
270
165
190
215
280
325
365
115
130
150

Reps
5
5
5+
5
5
5+
5
5
5+
5
5
5+

Squat

Bench

Deadlift

OH Press

Wave 2
Weight
225
255
290
180
205
230
300
345
385
125
140
160

Reps
3
3
3+
3
3
3+
3
3
3+
3
3
3+

Squat

Bench

Deadlift

OH Press

Wave 3
Weight
240
270
305
190
215
240
325
365
410
130
150
165

Reps
5
3
1+
5
3
1+
5
3
1+
5
3
1+

Wave 4 - DELOAD
Weight
Reps
Squat
130
5
160
5
190
5
Bench
100
5
130
5
155
5
Deadlift
170
5
215
5
260
5
OH Press
70
5
90
5
105
5