Lift OHP SQUAT
1RM 135 315
Week 1 Exercise Weight Target Reps Goal Notes
Day 1: Pull Wide Grip Lat Pulld 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt 3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell Cur3 sets 8-12 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Day 2: Push OHP 80 5 build strength pause for a brief moment at the botto
OHP 90 5 build strength pause for a brief moment at the botto
OHP 105 5 or greater build strength pause for a brief moment at the botto
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Raise 3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable Ex3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Day 3: Legs Squat 185 5 build strength pause for a brief moment at the botto
Squat 215 5 build strength pause for a brief moment at the botto
Squat 240 5 or greater build strength pause for a brief moment at the botto
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Week 2 Exercise Weight Target Reps Goal Notes
Day 1: Pull Wide Grip Lat Pulld 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt 3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell Cur3 sets 8-12 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Day 2: Push OHP 85 3 build strength pause for a brief moment at the botto
OHP 95 3 build strength pause for a brief moment at the botto
OHP 110 3 or greater build strength pause for a brief moment at the botto
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Raise 3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable Ex3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Day 3: Legs Squat 200 3 build strength pause for a brief moment at the botto
Squat 225 3 build strength pause for a brief moment at the botto
Squat 255 3 or greater build strength pause for a brief moment at the botto
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Week 3 Exercise Weight Target Reps Goal Notes
Day 1: Pull Wide Grip Lat Pulld 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt 3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell Cur3 sets 8-12 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Day 2: Push OHP 90 5 build strength pause for a brief moment at the botto
OHP 105 3 build strength pause for a brief moment at the botto
OHP 115 1 or greater build strength pause for a brief moment at the botto
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Raise 3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable Ex3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Day 3: Legs Squat 215 5 build strength pause for a brief moment at the botto
Squat 240 3 build strength pause for a brief moment at the botto
Squat 270 1 or greater build strength pause for a brief moment at the botto
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure
RECOMMENDED ACTIVE REST DAY
Once you reach this point in the four week cycle, 2.5 lbs can be added to the OHP, and 5-10 lbs can be added to th
As for accessories, if you are able to complete 3 sets of the maximum number of given reps of the lift, weight can b
Calculations
(sample numbers) OHP
90% of 1RM 121.5
40% 48.6
sh final set to failure 50% 60.75
sh final set to failure 60% 72.9
sh final set to failure 65% 78.975
sh final set to failure 70% 85.05
sh final set to failure 75% 91.125
80% 97.2
use for a brief moment at the bottom 85% 103.275
use for a brief moment at the bottom 90% 109.35
use for a brief moment at the bottom, and push final set 95% 115.425
sh final set to failure (The loads in the split will be based off of 90% of one's 1RM to start.)
sh all sets to failure
sh final set to failure
sh final set to failure
use for a brief moment at the bottom
use for a brief moment at the bottom
use for a brief moment at the bottom, and push final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
use for a brief moment at the bottom
use for a brief moment at the bottom
use for a brief moment at the bottom, and push final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure
use for a brief moment at the bottom
use for a brief moment at the bottom
use for a brief moment at the bottom, and push final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
use for a brief moment at the bottom
use for a brief moment at the bottom
use for a brief moment at the bottom, and push final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure
use for a brief moment at the bottom
use for a brief moment at the bottom
use for a brief moment at the bottom, and push final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
P, and 5-10 lbs can be added to the squat.
given reps of the lift, weight can be added to the accessory lift.
SQUAT
283.5
113.4
141.75
170.1
184.275
198.45
212.625
226.8
240.975
255.15
269.325
of one's 1RM to start.)
