Deadlift
See Rickey's template for suggested days for the given lifts.


 
Desired 3 rep max   500            
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Deadlift 380 400 420 440 400 420 440 460
  380 400 420 440 400 420 440 460
Platform Deadlift 340 360 380 400 360 380 400 420
  340 360 380 400 360 380 400 420
                 
Exercise Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Deadlift 420 440 460 480 440 460 480 500
  420 440 460 480 440 460 480 500
Platform Deadlift 380 400 420 440 400 420 440  
  380 400 420 440 400 420 440  
All sets done for 2 sets of 3.                 
Follow deadlifts with 5 to 6 total sets of upper back exercises, then abs and calves.                

Benchpress
The benchpress is a two day a week routine. One day you do your benchpress exercises and the other day you do your auxillary benchpress exercises.


 
Benchpress   Insert desired 3 rep max     300      
  Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
sets x reps 3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
Benchpress 240 250 260 270 250 260 270 280
Board press 240 250 260 270 250 260 270 280
Decline press 240 250 260 270 250 260 270 280
Cambered bar press 180 190 195 205 190 195 205 210
  Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
sets x reps 3x3 3x3 3x3 3x3 3x3 3x3 3x3 2x3
Benchpress 260 270 280 290 270 280 290 300
Board press 260 270 280 290 270 280 290  
Decline press 260 270 280 290 270 280 290  
Cambered bar press 195 205 210 220 205 210 220  
                 
Auxillary bench day Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
sets x reps 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5
Close grips 180 190 195 205 190 195 205 210
db inclines 60 65 65 70 65 65 70 70
sets x reps 5x10 5x10 5x10 5x10 5x10 5x10 5x10 5x10
front delt raises 24 25 26 27 25 26 27 28
Side delt raises 24 25 26 27 25 26 27 28
rear delt raises 24 25 26 27 25 26 27 28
  Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
sets x reps 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5
Close grips 195 205 210 220 205 210 220  
db inclines 65 70 70 75 70 70 75  
sets x reps 5x10 5x5 5x10 5x10 5x10 5x10 5x10 5x10
front delt raises 26 27 28 29 27 28 29 0
Side delt raises 26 27 28 29 27 28 29 0
rear delt raises 19.5 20.5 21 22 20.5 21 22 0

Squat

3 Rep Goal   500              
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8  
Squat 380 400 420 440 400 420 440 460 X5 REPS
  380 400 420 440 400 420 440 460 X5 REPS
Pause Squat 330 350 370 390 350 370 390 410 X5 REPS
  330 350 370 390 350 370 390 410 X5 REPS
Step ups 115 120 130 135 120 130 135 140 X10 REPS
  115 120 130 135 120 130 135 140 X10 REPS
                   
Exercise Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16  
Squat 420 440 460 480 440 460 480 500 X3 REPS
  420 440 460 480 440 460 480 500 X3 REPS
Pause Squat 370 390 410 430 390 410 430   X3 REPS
  370 390 410 430 390 410 430   X3 REPS
Step ups 130 135 140 145 135 140 145   X8 REPS
  130 135 140 145 135 140 145   X8 REPS
                   
OTHER AUXILLARY EXERCISES INCLUDE 3 SETS OF 10 HAMS, 3 SETS OF 10 HYPER EXTENSIONS,                   
AND 3 SETS OF 10 FOR THE CALVES                  
Pause squats should be paused 3 to 5 seconds                  
Download the Excel sheet

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