These cells are editable.
Heavy, Light, Medium
Rounding 5 2.5 = kg, 5 = lb
Program Templa
more info
Movement 1RM
Squat 350
Bench Press 235
OHP 130
Deadlift 335
Rows 100
Exercise 6
Exercise 7
Exercise 8
Exercise 9
Here you can choose the starting % of 1RM for heavy days, the % offset for medium and light days (e.g. 70% - 10% medium o
1RM starting weight for medium days on a given lift) and the weekly increases for each lift. If you aren't sure, you can probably
default values.
Phase 1 Phase 2
Movement Heavy % Medium Offset %Light Offset %Weekly IncreaseHeavy % Medium Offset %
Squat 70% 10% 15% 2.5% 85% 15%
Bench Press 70% 10% 15% 2.5% 85% 15%
OHP 70% 10% 15% 2.5% 85% 15%
Deadlift 70% 10% 15% 2.5% 85% 15%
Rows 70% 10% 15% 2.5% 85% 15%
Exercise 6 70% 10% 15% 2.5% 85% 15%
Exercise 7 10% 15% 2.5% 15%
Exercise 8 10% 15% 2.5% 15%
Exercise 9 10% 15% 2.5% 15%
ght, Medium (HLM)
gram Template
ys (e.g. 70% - 10% medium offset = 60% of
aren't sure, you can probably leave the
Phase 2 Phase 3 Last Week
Light Offset %Weekly IncreaseHeavy % Medium OffsetLight Offset % Weekly IncreaseHeavy %
20% 1.25% 90% 15% 20% 1.25% 95%
20% 1.25% 90% 15% 20% 1.25% 95%
20% 1.25% 90% 15% 20% 1.25% 95%
20% 1.25% 90% 15% 20% 1.25% 95%
20% 1.25% 90% 15% 20% 1.25% 95%
20% 1.25% 90% 15% 20% 1.25% 95%
20% 1.25% 15% 20% 1.25%
20% 1.25% 15% 20% 1.25%
20% 1.25% 15% 20% 1.25%
Last Week
Medium Offset %Light Offset %
10% 20%
10% 20%
10% 20%
10% 20%
10% 20%
10% 20%
10% 20%
10% 20%
10% 20%
Monday Week 1 Week 2 Week 3
Type Movement Set Reps Percentage Load Percentage Load Percentage
Heavy Squat 5 5 70% 245 72.5% 255 75.0%
Heavy Bench Press 5 5 70% 165 72.5% 170 75.0%
Medium Deadlift 3 5 60% 200 62.5% 210 65.0%
Wednesday Week 1 Week 2 Week 3
Type Movement Set Reps Percentage Load Percentage Load Percentage
Light Squat 3 5 55% 195 57.5% 200 60.0%
Light Bench Press 3 5 55% 130 57.5% 135 60.0%
Medium Rows 4 5 60% 60 62.5% 65 65.0%
Friday Week 1 Week 2 Week 3
Type Movement Set Reps Percentage Load Percentage Load Percentage
Medium Squat 4 5 60% 210 62.5% 220 65.0%
Medium Bench Press 4 5 60% 140 62.5% 145 65.0%
Heavy Deadlift 1 5 70% 235 72.5% 245 75.0%
INOL Valuesmore about INOL
Monday Optional
Type Movement Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Heavy Squat 0.8 0.9 1.0 1.1 1.3 1.4 1.7
Heavy Bench Press 0.8 0.9 1.0 1.1 1.3 1.4 1.7
Medium Deadlift 0.4 0.4 0.4 0.5 0.5 0.5 0.6
0 0
Wednesday 0
Type Movement
Light Squat 0.3 0.4 0.4 0.4 0.4 0.5 0.5
Light Bench Press 0.3 0.4 0.4 0.4 0.4 0.5 0.5
Medium Rows 0.5 0.5 0.6 0.6 0.7 0.7 0.8
0 0
Friday 0
Type Movement
Medium Squat 0.5 0.5 0.6 0.6 0.7 0.7 0.8
Medium Bench Press 0.5 0.5 0.6 0.6 0.7 0.7 0.8
Heavy Deadlift 0.2 0.2 0.2 0.2 0.3 0.3 0.3
Week 3 Week 4 Week 5 Week 6
Load Percentage Load Percentage Load Percentage Load
265 77.5% 270 80.0% 280 82.5% 290
175 77.5% 180 80.0% 190 82.5% 195
220 67.5% 225 70.0% 235 72.5% 245
Week 3 Week 4 Week 5 Week 6
Load Percentage Load Percentage Load Percentage Load
210 62.5% 220 65.0% 230 67.5% 235
140 62.5% 145 65.0% 155 67.5% 160
65 67.5% 70 70.0% 70 72.5% 75
Week 3 Week 4 Week 5 Week 6
Load Percentage Load Percentage Load Percentage Load
230 67.5% 235 70.0% 245 72.5% 255
155 67.5% 160 70.0% 165 72.5% 170
250 77.5% 260 80.0% 270 82.5% 275
Optional
Week 8
2.0
2.0
0.7
0.5
0.5
0.9
0.9
0.9
0.4
Make sure to set your "Heavy %" for Phase 2 on the "Input" tab, otherwise load
values won't be calculated.
Monday Week 1 Week 2 Week 3
Type Movement Set Reps Percentage Load Percentage Load Percentage
Heavy Squat 3 5 85.00% 300 86.3% 300 87.50%
Heavy Bench Press 3 5 85.00% 200 86.3% 205 87.50%
Medium Deadlift 3 5 75.00% 250 76.3% 255 77.50%
Wednesday Week 1 Week 2 Week 3
Type Movement Set Reps Percentage Load Percentage Load Percentage
Light Squat 3 5 70.00% 245 71.3% 250 72.50%
Light Bench Press 3 5 70.00% 165 71.3% 165 72.50%
Medium Rows 4 5 75.00% 75 76.3% 75 77.50%
Friday Week 1 Week 2 Week 3
Type Movement Set Reps Percentage Load Percentage Load Percentage
Medium Squat 4 5 75.00% 265 76.3% 265 77.50%
Medium Bench Press 4 5 75.00% 175 76.3% 180 77.50%
Heavy Deadlift 1 5 85.00% 285 86.3% 290 87.50%
INOL Values more about INOL
Monday OptionalOptional OptionalOptional
Type Movement Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7
Heavy Squat 1.0 1.1 1.2 1.3 1.5 1.7 2.0
Heavy Bench Press 1.0 1.1 1.2 1.3 1.5 1.7 2.0
Medium Deadlift 0.6 0.6 0.7 0.7 0.8 0.8 0.9
0 0
Wednesday 0
Type Movement
Light Squat 0.5 0.5 0.5 0.6 0.6 0.6 0.7
Light Bench Press 0.5 0.5 0.5 0.6 0.6 0.6 0.7
Medium Rows 0.8 0.8 0.9 0.9 1.0 1.1 1.1
0 0
Friday 0
Type Movement
Medium Squat 0.8 0.8 0.9 0.9 1.0 1.1 1.1
Medium Bench Press 0.8 0.8 0.9 0.9 1.0 1.1 1.1
Heavy Deadlift 0.3 0.4 0.4 0.4 0.5 0.6 0.7
therwise load
Week 3
Load
305
205
260
Week 3
Load
255
170
80
Week 3
Load
270
180
295
Optional
Week 8
2.4
2.4
0.9
0.7
0.7
1.2
1.2
1.2
0.8
Highlighted cells can be done for 1 to 3 reps
Monday Week 1 Week 2
Type Movement Set Reps Percentage Load Percentage Load
Heavy Squat 3 3 90% 315 92.5% 325
Heavy Bench Press 3 3 90% 210 92.5% 215
Medium Deadlift 3 5 75% 250 77.5% 260
Wednesday Week 1 Week 2
Type Movement Set Reps Percentage Load Percentage Load
Light Squat 3 5 70% 245 72.5% 255
Light Bench Press 3 5 70% 165 72.5% 170
Medium Rows 4 5 75% 75 77.5% 80
Friday Week 1 Week 2
Type Movement Set Reps Percentage Load Percentage Load
Medium Squat 4 5 75% 265 77.5% 270
Medium Bench Press 4 5 75% 175 77.5% 180
Heavy Deadlift 1 3 90% 300 92.5% 310
INOL Valuesmore about INOL
Monday Optional Optional Week 7
Type Movement Week 1 Week 2 Week 3 Week 4
Heavy Squat 0.9 1.2 1.8 3.6 ###
Heavy Bench Press 0.9 1.2 1.8 3.6 ###
Medium Deadlift 0.6 0.7 0.8 0.9 ###
0 0
Wednesday 0
Type Movement
Light Squat 0.5 0.5 0.6 0.7 ###
Light Bench Press 0.5 0.5 0.6 0.7 ###
Medium Rows 0.8 0.9 1.0 1.1 ###
0 0
Friday 0
Type Movement
Medium Squat 0.8 0.9 1.0 1.1 ###
Medium Bench Press 0.8 0.9 1.0 1.1 ###
Heavy Deadlift 0.3 0.4 0.6 1.2 ###
Highlighted cells can be done for 1 to 3 reps
Monday Week 1
Type Movement Set Reps Percentage Load
Heavy Squat 3 3 95% 335
Light Bench Press 4 5 80% 190
Heavy Deadlift 4 5 95% 320
Wednesday Week 1
Type Movement Set Reps Percentage Load
Light Squat 3 3 80% 280
Heavy OHP 3 3 95% 125
Medium OHP 5 5 85% 110
Friday Week 1
Type Movement Set Reps Percentage Load
Medium Squat 4 5 85% 300
Heavy Bench Press 3 3 95% 225
Heavy Deadlift 3 3 95% 320
INOL Valuesmore about INOL
Monday
Type Movement Week 1
Heavy Squat 1.8
Light Bench Press 0.6
Heavy Deadlift 4.0
0 0
Wednesday 0
Type Movement
Light Squat 0.5
Heavy OHP 1.8
Medium OHP 1.7
0 0
Friday 0
Type Movement
Medium Squat 1.3
Heavy Bench Press 1.8
Heavy Deadlift 1.8
