SQUATS 1RM Low Bar Squat 250 1RM Front Squat 200

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4 (2 sets)

A1 Low Bar Back Squat 5 8, 7, 6, 5 2010 6-8 Mins 175 187.5 200 212.5

B1 Front Squat 3 5 2010 2-3 Mins 150 155 160 Rest

B2 Lying Leg Curl - toes down and in 3 8 2010 2-3 Mins

BENCH PRESS 1 1RM Bench Press 150

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4 (2 sets)

A1 Comp Grip Touch n Go 5 8, 7, 6, 5 2010 6-8 Mins 110 117.5 125 132.5

B1 Flat Dumbbell Pause Press 5 10 2110 2-3 Mins Rest

B2 One Arm Row 5 10 2011 2-3 Mins Rest

C Rope Face Pulls 3 12 2010 90 Secs

DEADLIFT 1RM Deadlift 280

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4 (2 sets)

A High Deficit Deadlifts (Off Red and Green 4 8, 7, 6, 5 No Tempo 6-8 Mins 167.5 182.5 197.5 212.5
Bumpers - 10cm)

B 45º Back Extensions 3 20 2010 3 Mins

BENCH PRESS 2 1RM Incline Barbell Press 140

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4 (2 sets)

A1 Incline Barbell Press 5 8, 7, 6, 5 2010 6-8 Minutes 97.5 105 112.5 120

B1 Feet Up Close Grip Pause Press 4 10 2110 3 Mins Rest

B2 Pronated Grip Lat Pull Down 4 10 2011 3 Mins Rest

C Dumbbell External Rotation 3 12 4010 90 Secs

DISCLAIMER: All content included in the“Strength System Powerlifting Load Calculator” are not permitted to be reposted, shared,
released in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval
system or be broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd. 

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 SQUATS 1RM Wrapped Safety Bar Squat 260 1RM High Bar 1 1/4 Squat 200

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4 (3 sets)

A1 Wrapped Safety Bar Squat 5 5 2010 6-8 Mins 200 207.5 215 222.5

B1 High Bar 1 1/4 Squat 3 3 20x0 2-3 Mins 140 145 150 Rest

B2 Lying Leg Curl - toes down and out 3 5 2010 2-3 Mins Rest

BENCH PRESS 1 1RM Bench Press 150

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4 (2 sets)

A1 Comp Grip Spoto Press 5 5 12x0 6-8 Mins 110 112.5 115 117.5

B1 Incline Dumbbell Press 4 8 2010 3 Mins Rest

B2 Pronated Grip Band Assisted Chin Ups 4 8 2011 3 Mins Rest

C Rope Face Pulls 3 10 2010 90 Secs

DEADLIFT 1RM Deadlift 270

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4 (2 sets)

A Low Deficit Deadlift (1 Green Bumper Plate - 5 5 No Tempo 6-8 Mins 202.5 210 217.5 225
3.5cm)

B Pause Deadlifts 3 5 No Tempo 5 Mins 162.5 170 177.5 Rest

BENCH PRESS 2 1RM Bench Press 150

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Mid Grip Flat Foot Pause Press 5 5 2110 6-8 Mins 110 112.5 115 117.5

B2 Standing Barbell Shoulder Press 4 8 2010 3 Mins Rest

B2 Neutral Grip Lat Pull Down 4 8 2010 3 Mins Rest

C Standing Cable External Rotation - elbow down 3 10 2010 90 Secs

DISCLAIMER: All content included in the“Strength System Powerlifting Load Calculator” are not permitted to be reposted, shared,
released in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval
system or be broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd. 

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 SQUATS - SATURDAY 1RM Low Bar Wrapped Squat 260 1RM High Bar Beltless Pause 0
Squat

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Low Bar Wrapped Squat 4, 3, 2, 5 4, 3, 2, 2 10x0 6-8 Mins 220 235 250 207.5

B1 High Bar Beltless Pause Squat 5 3 1110 6-8 Mins 0 0 0 Rest

BENCH PRESS 1 - MONDAY 1RM Comp Grip Bench Press 0

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Comp Style Pause Bench 2 2 11x0 6-8 Mins 0 0 0 0

B1 Light Comp Style Pause Bench 5 5 21x0 3 Mins 0 0 0 0

B2 Neutral Grip Chin Ups 5 5 2011 3 Mins

C Cable Shoulder External Rotation - elbow up 3 8 2010 90 Secs

DEADLIFT - WEDNESDAY 1RM Deadlift 0

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A Conventional Deadlift 2 2 No Tempo 6-8 Mins 0 0 0 Rest

B Snatch Grip Romanian Deadlifts 3 8 2010 6-8 Mins 0 0 0 Rest

BENCH PRESS 2 - FRIDAY 1RM Comp Grip Bench Press 0

Exercise Sets Reps Tempo Rest Session 1 Session 2 Session 3 Session 4

A1 Comp Style Pause Bench 5, 4, 3 5, 4, 3 11x0 6-8 Mins 0 0 0 Rest

B1 Seated Dumbbell Shoulder Press 4 6 2010 3 Mins Rest

B2 Seated Cable Row Pronated 4 6 2011 3 Mins Rest

C Face Pulls 3 12 2011 90 Secs Rest

DISCLAIMER: All content included in the“Strength System Powerlifting Load Calculator” are not permitted to be reposted, shared,
released in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval
system or be broadcast, sold or transmitted without the prior permission of Base Body Company Pty Ltd. 

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