| b | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8 | Week 9 | Week 10 |
| MONDAY | ||||||||||
| Squat | 8x3 @ 70% | 7x3 @ 75% | 6x3 @ 80% | 5x3 @ 85% | 5x3 @ 75% | 4x3 @ 80% | 3x3 @ 85% | 3x2 @ 90% | 2x2 or 1 @ 95% | 2x2 or 1 @ 100% |
| 3 second pause squat | 2x5 | 2x5 | 2x5 | 2x5 | 2x5 | 2x5 | 2x5 | 2x5 | 2x5 | no aux |
| Lunges DB or BB | 2x8 | 2x8 | 2x8 | 2x6 | 2x6 | 2x6 | 2x5 | 2x5 | 2x5 | no aux |
| Abs & Calves | Reps of 8-12 no more than 8 total sets | |||||||||
| WEDNESDAY | ||||||||||
| Bench | 8x3 @ 70% | 7x3 @ 75% | 6x3 @ 80% | 5x3 @ 85% | 5x3 @ 75% | 4x3 @ 80% | 3x3 @ 85% | 3x2 @ 90% | 2x2 or 1 @ 95% | 2x2 or 1 @ 100% |
| Decline BP | 2x8 | 2x8 | 2x8 | 2x6 | 2x6 | 2x6 | 2x5 | 2x5 | 2x5 | no aux |
| Incline DB | 2x8 | 2x8 | 2x8 | 2x6 | 2x6 | 2x6 | 2x5 | 2x5 | 2x5 | no aux |
| Tris & Shoulders | Reps of 8-12 no more than 8 total sets | |||||||||
| FRIDAY | ||||||||||
| Dead Lift | 8x3 @ 70% | 7x3 @ 75% | 6x3 @ 80% | 5x3 @ 85% | 5x3 @ 75% | 4x3 @ 80% | 3x3 @ 85% | 3x2 @ 90% | 2x2 or 1 @ 95% | 2x2 or 1 @ 100% |
| Stiff Leg DL | 2x8 | 2x8 | 2x8 | 2x6 | 2x6 | 2x6 | 2x5 | 2x5 | 2x5 | no aux |
| Bent BB or DB Rows | 3x5 | 3x5 | 3x5 | 2x5 | 2x 5 | 2x5 | 1x5 | 1x5 | none | none |
| Upper Back & Abs | Reps of 8-12 no more than 8 total sets | |||||||||