A 5x5 intermediate strength program focusing on major lifts.
Madcow Intermediate Program
level -Intermediate
duration -12
Description -
Want to copy, edit and start tracking your progress with this?
Copy Workout
Routine -
Primary Strength Block
Week 1
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 0 |
| 1 | 5 | 62.5% | 0 | |
| 1 | 5 | 75% | 0 | |
| 1 | 5 | 87.5% | 0 | |
| 1 | 5 | 100% | 7.5 | |
| Bench | 1 | 5 | 50% | 0 |
| 1 | 5 | 62.5% | 0 | |
| 1 | 5 | 75% | 0 | |
| 1 | 5 | 87.5% | 0 | |
| 1 | 5 | 100% | 5 | |
| Row | 1 | 5 | 50% | 0 |
| 1 | 5 | 62.5% | 0 | |
| 1 | 5 | 75% | 0 | |
| 1 | 5 | 87.5% | 0 | |
| 1 | 5 | 100% | 5 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 0 |
| 1 | 5 | 62.5% | 0 | |
| 1 | 5 | 75% | 0 | |
| 2 | 5 | 75% | 0 | |
| Press | 1 | 5 | 60% | 0 |
| 1 | 5 | 72.5% | 0 | |
| 1 | 5 | 85% | 0 | |
| 1 | 5 | 100% | 2.5 | |
| Deadlift | 1 | 5 | 60% | 0 |
| 1 | 5 | 72.5% | 0 | |
| 1 | 5 | 85% | 0 | |
| 1 | 5 | 100% | 10 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 0 |
| 1 | 5 | 62.5% | 0 | |
| 1 | 5 | 75% | 0 | |
| 1 | 5 | 87.5% | 0 | |
| 1 | 3 | 102.5% | 7.5 | |
| 1 | 8 | 75% | 0 | |
| Bench | 1 | 5 | 50% | 0 |
| 1 | 5 | 62.5% | 0 | |
| 1 | 5 | 75% | 0 | |
| 1 | 5 | 87.5% | 0 | |
| 1 | 3 | 102.5% | 5 | |
| 1 | 8 | 75% | 0 | |
| Row | 1 | 5 | 50% | 0 |
| 1 | 5 | 62.5% | 0 | |
| 1 | 5 | 75% | 0 | |
| 1 | 5 | 87.5% | 0 | |
| 1 | 3 | 102.5% | 5 | |
| 1 | 8 | 75% | 0 |
Week 2
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 5 |
| 1 | 5 | 62.5% | 5 | |
| 1 | 5 | 75% | 5 | |
| 1 | 5 | 87.5% | 7.5 | |
| 1 | 5 | 100% | 15 | |
| Bench | 1 | 5 | 50% | 2.5 |
| 1 | 5 | 62.5% | 2.5 | |
| 1 | 5 | 75% | 5 | |
| 1 | 5 | 87.5% | 5 | |
| 1 | 5 | 100% | 10 | |
| Row | 1 | 5 | 50% | 2.5 |
| 1 | 5 | 62.5% | 2.5 | |
| 1 | 5 | 75% | 2.5 | |
| 1 | 5 | 87.5% | 5 | |
| 1 | 5 | 100% | 10 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 5 |
| 1 | 5 | 62.5% | 5 | |
| 1 | 5 | 75% | 5 | |
| 2 | 5 | 75% | 5 | |
| Press | 1 | 5 | 60% | 2.5 |
| 1 | 5 | 72.5% | 2.5 | |
| 1 | 5 | 85% | 2.5 | |
| 1 | 5 | 100% | 7.5 | |
| Deadlift | 1 | 5 | 60% | 5 |
| 1 | 5 | 72.5% | 7.5 | |
| 1 | 5 | 85% | 7.5 | |
| 1 | 5 | 100% | 20 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 5 |
| 1 | 5 | 62.5% | 5 | |
| 1 | 5 | 75% | 5 | |
| 1 | 5 | 87.5% | 7.5 | |
| 1 | 3 | 102.5% | 15 | |
| 1 | 8 | 75% | 5 | |
| Bench | 1 | 5 | 50% | 2.5 |
| 1 | 5 | 62.5% | 2.5 | |
| 1 | 5 | 75% | 5 | |
| 1 | 5 | 87.5% | 5 | |
| 1 | 3 | 102.5% | 12.5 | |
| 1 | 8 | 75% | 5 | |
| Row | 1 | 5 | 50% | 2.5 |
| 1 | 5 | 62.5% | 2.5 | |
| 1 | 5 | 75% | 2.5 | |
| 1 | 5 | 87.5% | 5 | |
| 1 | 3 | 102.5% | 10 | |
| 1 | 8 | 75% | 2.5 |
Week 3
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 7.5 |
| 1 | 5 | 62.5% | 10 | |
| 1 | 5 | 75% | 12.5 | |
| 1 | 5 | 87.5% | 15 | |
| 1 | 5 | 100% | 22.5 | |
| Bench | 1 | 5 | 50% | 5 |
| 1 | 5 | 62.5% | 7.5 | |
| 1 | 5 | 75% | 7.5 | |
| 1 | 5 | 87.5% | 10 | |
| 1 | 5 | 100% | 17.5 | |
| Row | 1 | 5 | 50% | 5 |
| 1 | 5 | 62.5% | 5 | |
| 1 | 5 | 75% | 7.5 | |
| 1 | 5 | 87.5% | 7.5 | |
| 1 | 5 | 100% | 15 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 7.5 |
| 1 | 5 | 62.5% | 10 | |
| 1 | 5 | 75% | 12.5 | |
| 2 | 5 | 75% | 12.5 | |
| Press | 1 | 5 | 60% | 5 |
| 1 | 5 | 72.5% | 5 | |
| 1 | 5 | 85% | 5 | |
| 1 | 5 | 100% | 10 | |
| Deadlift | 1 | 5 | 60% | 12.5 |
| 1 | 5 | 72.5% | 15 | |
| 1 | 5 | 85% | 17.5 | |
| 1 | 5 | 100% | 30 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 7.5 |
| 1 | 5 | 62.5% | 10 | |
| 1 | 5 | 75% | 12.5 | |
| 1 | 5 | 87.5% | 15 | |
| 1 | 3 | 102.5% | 25 | |
| 1 | 8 | 75% | 12.5 | |
| Bench | 1 | 5 | 50% | 5 |
| 1 | 5 | 62.5% | 7.5 | |
| 1 | 5 | 75% | 7.5 | |
| 1 | 5 | 87.5% | 10 | |
| 1 | 3 | 102.5% | 17.5 | |
| 1 | 8 | 75% | 7.5 | |
| Row | 1 | 5 | 50% | 5 |
| 1 | 5 | 62.5% | 5 | |
| 1 | 5 | 75% | 7.5 | |
| 1 | 5 | 87.5% | 7.5 | |
| 1 | 3 | 102.5% | 15 | |
| 1 | 8 | 75% | 7.5 |
Week 4
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 12.5 |
| 1 | 5 | 62.5% | 15 | |
| 1 | 5 | 75% | 17.5 | |
| 1 | 5 | 87.5% | 20 | |
| 1 | 5 | 100% | 32.5 | |
| Bench | 1 | 5 | 50% | 7.5 |
| 1 | 5 | 62.5% | 10 | |
| 1 | 5 | 75% | 12.5 | |
| 1 | 5 | 87.5% | 15 | |
| 1 | 5 | 100% | 22.5 | |
| Row | 1 | 5 | 50% | 7.5 |
| 1 | 5 | 62.5% | 7.5 | |
| 1 | 5 | 75% | 10 | |
| 1 | 5 | 87.5% | 12.5 | |
| 1 | 5 | 100% | 17.5 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 12.5 |
| 1 | 5 | 62.5% | 15 | |
| 1 | 5 | 75% | 17.5 | |
| 2 | 5 | 75% | 17.5 | |
| Press | 1 | 5 | 60% | 5 |
| 1 | 5 | 72.5% | 7.5 | |
| 1 | 5 | 85% | 7.5 | |
| 1 | 5 | 100% | 12.5 | |
| Deadlift | 1 | 5 | 60% | 17.5 |
| 1 | 5 | 72.5% | 22.5 | |
| 1 | 5 | 85% | 25 | |
| 1 | 5 | 100% | 40 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 12.5 |
| 1 | 5 | 62.5% | 15 | |
| 1 | 5 | 75% | 17.5 | |
| 1 | 5 | 87.5% | 20 | |
| 1 | 3 | 102.5% | 32.5 | |
| 1 | 8 | 75% | 17.5 | |
| Bench | 1 | 5 | 50% | 7.5 |
| 1 | 5 | 62.5% | 10 | |
| 1 | 5 | 75% | 12.5 | |
| 1 | 5 | 87.5% | 15 | |
| 1 | 3 | 102.5% | 22.5 | |
| 1 | 8 | 75% | 12.5 | |
| Row | 1 | 5 | 50% | 7.5 |
| 1 | 5 | 62.5% | 7.5 | |
| 1 | 5 | 75% | 10 | |
| 1 | 5 | 87.5% | 12.5 | |
| 1 | 3 | 102.5% | 20 | |
| 1 | 8 | 75% | 10 |
Week 5
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 20 | |
| 1 | 5 | 75% | 22.5 | |
| 1 | 5 | 87.5% | 27.5 | |
| 1 | 5 | 100% | 40 | |
| Bench | 1 | 5 | 50% | 10 |
| 1 | 5 | 62.5% | 15 | |
| 1 | 5 | 75% | 17.5 | |
| 1 | 5 | 87.5% | 20 | |
| 1 | 5 | 100% | 27.5 | |
| Row | 1 | 5 | 50% | 10 |
| 1 | 5 | 62.5% | 12.5 | |
| 1 | 5 | 75% | 15 | |
| 1 | 5 | 87.5% | 15 | |
| 1 | 5 | 100% | 22.5 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 20 | |
| 1 | 5 | 75% | 22.5 | |
| 2 | 5 | 75% | 22.5 | |
| Press | 1 | 5 | 60% | 7.5 |
| 1 | 5 | 72.5% | 10 | |
| 1 | 5 | 85% | 12.5 | |
| 1 | 5 | 100% | 17.5 | |
| Deadlift | 1 | 5 | 60% | 25 |
| 1 | 5 | 72.5% | 30 | |
| 1 | 5 | 85% | 35 | |
| 1 | 5 | 100% | 50 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 20 | |
| 1 | 5 | 75% | 22.5 | |
| 1 | 5 | 87.5% | 27.5 | |
| 1 | 3 | 102.5% | 40 | |
| 1 | 8 | 75% | 22.5 | |
| Bench | 1 | 5 | 50% | 10 |
| 1 | 5 | 62.5% | 15 | |
| 1 | 5 | 75% | 17.5 | |
| 1 | 5 | 87.5% | 20 | |
| 1 | 3 | 102.5% | 30 | |
| 1 | 8 | 75% | 17.5 | |
| Row | 1 | 5 | 50% | 10 |
| 1 | 5 | 62.5% | 12.5 | |
| 1 | 5 | 75% | 15 | |
| 1 | 5 | 87.5% | 15 | |
| 1 | 3 | 102.5% | 22.5 | |
| 1 | 8 | 75% | 15 |
Week 6
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 20 |
| 1 | 5 | 62.5% | 25 | |
| 1 | 5 | 75% | 30 | |
| 1 | 5 | 87.5% | 35 | |
| 1 | 5 | 100% | 47.5 | |
| Bench | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 17.5 | |
| 1 | 5 | 75% | 20 | |
| 1 | 5 | 87.5% | 25 | |
| 1 | 5 | 100% | 35 | |
| Row | 1 | 5 | 50% | 12.5 |
| 1 | 5 | 62.5% | 15 | |
| 1 | 5 | 75% | 17.5 | |
| 1 | 5 | 87.5% | 20 | |
| 1 | 5 | 100% | 27.5 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 20 |
| 1 | 5 | 62.5% | 25 | |
| 1 | 5 | 75% | 30 | |
| 2 | 5 | 75% | 30 | |
| Press | 1 | 5 | 60% | 10 |
| 1 | 5 | 72.5% | 12.5 | |
| 1 | 5 | 85% | 15 | |
| 1 | 5 | 100% | 20 | |
| Deadlift | 1 | 5 | 60% | 30 |
| 1 | 5 | 72.5% | 37.5 | |
| 1 | 5 | 85% | 42.5 | |
| 1 | 5 | 100% | 60 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 20 |
| 1 | 5 | 62.5% | 25 | |
| 1 | 5 | 75% | 30 | |
| 1 | 5 | 87.5% | 35 | |
| 1 | 3 | 102.5% | 47.5 | |
| 1 | 8 | 75% | 30 | |
| Bench | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 17.5 | |
| 1 | 5 | 75% | 20 | |
| 1 | 5 | 87.5% | 25 | |
| 1 | 3 | 102.5% | 35 | |
| 1 | 8 | 75% | 20 | |
| Row | 1 | 5 | 50% | 12.5 |
| 1 | 5 | 62.5% | 15 | |
| 1 | 5 | 75% | 17.5 | |
| 1 | 5 | 87.5% | 20 | |
| 1 | 3 | 102.5% | 27.5 | |
| 1 | 8 | 75% | 17.5 |
Week 7
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 22.5 |
| 1 | 5 | 62.5% | 30 | |
| 1 | 5 | 75% | 35 | |
| 1 | 5 | 87.5% | 42.5 | |
| 1 | 5 | 100% | 55 | |
| Bench | 1 | 5 | 50% | 17.5 |
| 1 | 5 | 62.5% | 20 | |
| 1 | 5 | 75% | 25 | |
| 1 | 5 | 87.5% | 30 | |
| 1 | 5 | 100% | 40 | |
| Row | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 17.5 | |
| 1 | 5 | 75% | 20 | |
| 1 | 5 | 87.5% | 25 | |
| 1 | 5 | 100% | 32.5 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 22.5 |
| 1 | 5 | 62.5% | 30 | |
| 1 | 5 | 75% | 35 | |
| 2 | 5 | 75% | 35 | |
| Press | 1 | 5 | 60% | 12.5 |
| 1 | 5 | 72.5% | 15 | |
| 1 | 5 | 85% | 17.5 | |
| 1 | 5 | 100% | 22.5 | |
| Deadlift | 1 | 5 | 60% | 37.5 |
| 1 | 5 | 72.5% | 45 | |
| 1 | 5 | 85% | 52.5 | |
| 1 | 5 | 100% | 70 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 22.5 |
| 1 | 5 | 62.5% | 30 | |
| 1 | 5 | 75% | 35 | |
| 1 | 5 | 87.5% | 42.5 | |
| 1 | 3 | 102.5% | 57.5 | |
| 1 | 8 | 75% | 35 | |
| Bench | 1 | 5 | 50% | 17.5 |
| 1 | 5 | 62.5% | 20 | |
| 1 | 5 | 75% | 25 | |
| 1 | 5 | 87.5% | 30 | |
| 1 | 3 | 102.5% | 40 | |
| 1 | 8 | 75% | 25 | |
| Row | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 17.5 | |
| 1 | 5 | 75% | 20 | |
| 1 | 5 | 87.5% | 25 | |
| 1 | 3 | 102.5% | 32.5 | |
| 1 | 8 | 75% | 20 |
Week 8
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 27.5 |
| 1 | 5 | 62.5% | 35 | |
| 1 | 5 | 75% | 42.5 | |
| 1 | 5 | 87.5% | 47.5 | |
| 1 | 5 | 100% | 62.5 | |
| Bench | 1 | 5 | 50% | 20 |
| 1 | 5 | 62.5% | 25 | |
| 1 | 5 | 75% | 30 | |
| 1 | 5 | 87.5% | 35 | |
| 1 | 5 | 100% | 45 | |
| Row | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 20 | |
| 1 | 5 | 75% | 25 | |
| 1 | 5 | 87.5% | 27.5 | |
| 1 | 5 | 100% | 37.5 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 27.5 |
| 1 | 5 | 62.5% | 35 | |
| 1 | 5 | 75% | 42.5 | |
| 2 | 5 | 75% | 42.5 | |
| Press | 1 | 5 | 60% | 15 |
| 1 | 5 | 72.5% | 17.5 | |
| 1 | 5 | 85% | 20 | |
| 1 | 5 | 100% | 27.5 | |
| Deadlift | 1 | 5 | 60% | 42.5 |
| 1 | 5 | 72.5% | 52.5 | |
| 1 | 5 | 85% | 60 | |
| 1 | 5 | 100% | 80 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 27.5 |
| 1 | 5 | 62.5% | 35 | |
| 1 | 5 | 75% | 42.5 | |
| 1 | 5 | 87.5% | 47.5 | |
| 1 | 3 | 102.5% | 65 | |
| 1 | 8 | 75% | 42.5 | |
| Bench | 1 | 5 | 50% | 20 |
| 1 | 5 | 62.5% | 25 | |
| 1 | 5 | 75% | 30 | |
| 1 | 5 | 87.5% | 35 | |
| 1 | 3 | 102.5% | 45 | |
| 1 | 8 | 75% | 30 | |
| Row | 1 | 5 | 50% | 15 |
| 1 | 5 | 62.5% | 20 | |
| 1 | 5 | 75% | 25 | |
| 1 | 5 | 87.5% | 27.5 | |
| 1 | 3 | 102.5% | 37.5 | |
| 1 | 8 | 75% | 25 |
Week 9
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 32.5 |
| 1 | 5 | 62.5% | 40 | |
| 1 | 5 | 75% | 47.5 | |
| 1 | 5 | 87.5% | 55 | |
| 1 | 5 | 100% | 70 | |
| Bench | 1 | 5 | 50% | 22.5 |
| 1 | 5 | 62.5% | 27.5 | |
| 1 | 5 | 75% | 35 | |
| 1 | 5 | 87.5% | 40 | |
| 1 | 5 | 100% | 50 | |
| Row | 1 | 5 | 50% | 17.5 |
| 1 | 5 | 62.5% | 22.5 | |
| 1 | 5 | 75% | 27.5 | |
| 1 | 5 | 87.5% | 32.5 | |
| 1 | 5 | 100% | 42.5 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 32.5 |
| 1 | 5 | 62.5% | 40 | |
| 1 | 5 | 75% | 47.5 | |
| 2 | 5 | 75% | 47.5 | |
| Press | 1 | 5 | 60% | 15 |
| 1 | 5 | 72.5% | 20 | |
| 1 | 5 | 85% | 22.5 | |
| 1 | 5 | 100% | 30 | |
| Deadlift | 1 | 5 | 60% | 47.5 |
| 1 | 5 | 72.5% | 57.5 | |
| 1 | 5 | 85% | 70 | |
| 1 | 5 | 100% | 90 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 32.5 |
| 1 | 5 | 62.5% | 40 | |
| 1 | 5 | 75% | 47.5 | |
| 1 | 5 | 87.5% | 55 | |
| 1 | 3 | 102.5% | 72.5 | |
| 1 | 8 | 75% | 47.5 | |
| Bench | 1 | 5 | 50% | 22.5 |
| 1 | 5 | 62.5% | 27.5 | |
| 1 | 5 | 75% | 35 | |
| 1 | 5 | 87.5% | 40 | |
| 1 | 3 | 102.5% | 52.5 | |
| 1 | 8 | 75% | 35 | |
| Row | 1 | 5 | 50% | 17.5 |
| 1 | 5 | 62.5% | 22.5 | |
| 1 | 5 | 75% | 27.5 | |
| 1 | 5 | 87.5% | 32.5 | |
| 1 | 3 | 102.5% | 42.5 | |
| 1 | 8 | 75% | 27.5 |
Week 10
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 35 |
| 1 | 5 | 62.5% | 45 | |
| 1 | 5 | 75% | 52.5 | |
| 1 | 5 | 87.5% | 62.5 | |
| 1 | 5 | 100% | 80 | |
| Bench | 1 | 5 | 50% | 25 |
| 1 | 5 | 62.5% | 32.5 | |
| 1 | 5 | 75% | 37.5 | |
| 1 | 5 | 87.5% | 45 | |
| 1 | 5 | 100% | 55 | |
| Row | 1 | 5 | 50% | 20 |
| 1 | 5 | 62.5% | 25 | |
| 1 | 5 | 75% | 30 | |
| 1 | 5 | 87.5% | 37.5 | |
| 1 | 5 | 100% | 45 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 35 |
| 1 | 5 | 62.5% | 45 | |
| 1 | 5 | 75% | 52.5 | |
| 2 | 5 | 75% | 52.5 | |
| Press | 1 | 5 | 60% | 17.5 |
| 1 | 5 | 72.5% | 22.5 | |
| 1 | 5 | 85% | 25 | |
| 1 | 5 | 100% | 35 | |
| Deadlift | 1 | 5 | 60% | 55 |
| 1 | 5 | 72.5% | 65 | |
| 1 | 5 | 85% | 77.5 | |
| 1 | 5 | 100% | 100 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 35 |
| 1 | 5 | 62.5% | 45 | |
| 1 | 5 | 75% | 52.5 | |
| 1 | 5 | 87.5% | 62.5 | |
| 1 | 3 | 102.5% | 80 | |
| 1 | 8 | 75% | 52.5 | |
| Bench | 1 | 5 | 50% | 25 |
| 1 | 5 | 62.5% | 32.5 | |
| 1 | 5 | 75% | 37.5 | |
| 1 | 5 | 87.5% | 45 | |
| 1 | 3 | 102.5% | 57.5 | |
| 1 | 8 | 75% | 37.5 | |
| Row | 1 | 5 | 50% | 20 |
| 1 | 5 | 62.5% | 25 | |
| 1 | 5 | 75% | 30 | |
| 1 | 5 | 87.5% | 37.5 | |
| 1 | 3 | 102.5% | 47.5 | |
| 1 | 8 | 75% | 30 |
Week 11
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 40 |
| 1 | 5 | 62.5% | 50 | |
| 1 | 5 | 75% | 60 | |
| 1 | 5 | 87.5% | 70 | |
| 1 | 5 | 100% | 87.5 | |
| Bench | 1 | 5 | 50% | 27.5 |
| 1 | 5 | 62.5% | 35 | |
| 1 | 5 | 75% | 42.5 | |
| 1 | 5 | 87.5% | 50 | |
| 1 | 5 | 100% | 62.5 | |
| Row | 1 | 5 | 50% | 22.5 |
| 1 | 5 | 62.5% | 30 | |
| 1 | 5 | 75% | 35 | |
| 1 | 5 | 87.5% | 40 | |
| 1 | 5 | 100% | 50 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 40 |
| 1 | 5 | 62.5% | 50 | |
| 1 | 5 | 75% | 60 | |
| 2 | 5 | 75% | 60 | |
| Press | 1 | 5 | 60% | 20 |
| 1 | 5 | 72.5% | 25 | |
| 1 | 5 | 85% | 27.5 | |
| 1 | 5 | 100% | 37.5 | |
| Deadlift | 1 | 5 | 60% | 60 |
| 1 | 5 | 72.5% | 72.5 | |
| 1 | 5 | 85% | 85 | |
| 1 | 5 | 100% | 112.5 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 40 |
| 1 | 5 | 62.5% | 50 | |
| 1 | 5 | 75% | 60 | |
| 1 | 5 | 87.5% | 70 | |
| 1 | 3 | 102.5% | 90 | |
| 1 | 8 | 75% | 60 | |
| Bench | 1 | 5 | 50% | 27.5 |
| 1 | 5 | 62.5% | 35 | |
| 1 | 5 | 75% | 42.5 | |
| 1 | 5 | 87.5% | 50 | |
| 1 | 3 | 102.5% | 62.5 | |
| 1 | 8 | 75% | 42.5 | |
| Row | 1 | 5 | 50% | 22.5 |
| 1 | 5 | 62.5% | 30 | |
| 1 | 5 | 75% | 35 | |
| 1 | 5 | 87.5% | 40 | |
| 1 | 3 | 102.5% | 52.5 | |
| 1 | 8 | 75% | 35 |
Week 12
Monday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 42.5 |
| 1 | 5 | 62.5% | 55 | |
| 1 | 5 | 75% | 65 | |
| 1 | 5 | 87.5% | 75 | |
| 1 | 5 | 100% | 95 | |
| Bench | 1 | 5 | 50% | 30 |
| 1 | 5 | 62.5% | 37.5 | |
| 1 | 5 | 75% | 47.5 | |
| 1 | 5 | 87.5% | 55 | |
| 1 | 5 | 100% | 67.5 | |
| Row | 1 | 5 | 50% | 25 |
| 1 | 5 | 62.5% | 32.5 | |
| 1 | 5 | 75% | 37.5 | |
| 1 | 5 | 87.5% | 45 | |
| 1 | 5 | 100% | 55 |
Wednesday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 42.5 |
| 1 | 5 | 62.5% | 55 | |
| 1 | 5 | 75% | 65 | |
| 2 | 5 | 75% | 65 | |
| Press | 1 | 5 | 60% | 22.5 |
| 1 | 5 | 72.5% | 27.5 | |
| 1 | 5 | 85% | 32.5 | |
| 1 | 5 | 100% | 40 | |
| Deadlift | 1 | 5 | 60% | 67.5 |
| 1 | 5 | 72.5% | 80 | |
| 1 | 5 | 85% | 95 | |
| 1 | 5 | 100% | 122.5 |
Friday
| Exercise | Sets | Reps | % of Max | Increment |
|---|---|---|---|---|
| Squat | 1 | 5 | 50% | 42.5 |
| 1 | 5 | 62.5% | 55 | |
| 1 | 5 | 75% | 65 | |
| 1 | 5 | 87.5% | 75 | |
| 1 | 3 | 102.5% | 97.5 | |
| 1 | 8 | 75% | 65 | |
| Bench | 1 | 5 | 50% | 30 |
| 1 | 5 | 62.5% | 37.5 | |
| 1 | 5 | 75% | 47.5 | |
| 1 | 5 | 87.5% | 55 | |
| 1 | 3 | 102.5% | 70 | |
| 1 | 8 | 75% | 47.5 | |
| Row | 1 | 5 | 50% | 25 |
| 1 | 5 | 62.5% | 32.5 | |
| 1 | 5 | 75% | 37.5 | |
| 1 | 5 | 87.5% | 45 | |
| 1 | 3 | 102.5% | 57.5 | |
| 1 | 8 | 75% | 37.5 |
Written By@powerpro
Last Updated7/17/2024