Bench
| Week 1 | Week 2 | Week 3 | Deload |
|---|---|---|---|
| {{exercises.bench.week_1_set_1}} x 5 | {{exercises.bench.week_2_set_1}} x 3 | {{exercises.bench.week_3_set_1}} x 5 | {{exercises.bench.week_4_set_1}} x 3 |
| {{exercises.bench.week_1_set_2}} x 5 | {{exercises.bench.week_2_set_2}} x 3 | {{exercises.bench.week_3_set_2}} x 3 | {{exercises.bench.week_4_set_2}} x 3 |
| {{exercises.bench.week_1_set_3}} x 5+ | {{exercises.bench.week_2_set_3}} x 3+ | {{exercises.bench.week_3_set_3}} x 1+ | {{exercises.bench.week_4_set_3}} x 3 |
OHP
| Week 1 | Week 2 | Week 3 | Deload |
|---|---|---|---|
| {{exercises.ohp.week_1_set_1}} x 5 | {{exercises.ohp.week_2_set_1}} x 3 | {{exercises.ohp.week_3_set_1}} x 5 | {{exercises.ohp.week_4_set_1}} x 3 |
| {{exercises.ohp.week_1_set_2}} x 5 | {{exercises.ohp.week_2_set_2}} x 3 | {{exercises.ohp.week_3_set_2}} x 3 | {{exercises.ohp.week_4_set_2}} x 3 |
| {{exercises.ohp.week_1_set_3}} x 5+ | {{exercises.ohp.week_2_set_3}} x 3+ | {{exercises.ohp.week_3_set_3}} x 1+ | {{exercises.ohp.week_4_set_3}} x 3 |
Squat
| Week 1 | Week 2 | Week 3 | Deload |
|---|---|---|---|
| {{exercises.squat.week_1_set_1}} x 5 | {{exercises.squat.week_2_set_1}} x 3 | {{exercises.squat.week_3_set_1}} x 5 | {{exercises.squat.week_4_set_1}} x 3 |
| {{exercises.squat.week_1_set_2}} x 5 | {{exercises.squat.week_2_set_2}} x 3 | {{exercises.squat.week_3_set_2}} x 3 | {{exercises.squat.week_4_set_2}} x 3 |
| {{exercises.squat.week_1_set_3}} x 5+ | {{exercises.squat.week_2_set_3}} x 3+ | {{exercises.squat.week_3_set_3}} x 1+ | {{exercises.squat.week_4_set_3}} x 3 |
Deadlift
| Week 1 | Week 2 | Week 3 | Deload |
|---|---|---|---|
| {{exercises.deadlift.week_1_set_1}} x 5 | {{exercises.deadlift.week_2_set_1}} x 3 | {{exercises.deadlift.week_3_set_1}} x 5 | {{exercises.deadlift.week_4_set_1}} x 3 |
| {{exercises.deadlift.week_1_set_2}} x 5 | {{exercises.deadlift.week_2_set_2}} x 3 | {{exercises.deadlift.week_3_set_2}} x 3 | {{exercises.deadlift.week_4_set_2}} x 3 |
| {{exercises.deadlift.week_1_set_3}} x 5+ | {{exercises.deadlift.week_2_set_3}} x 3+ | {{exercises.deadlift.week_3_set_3}} x 1+ | {{exercises.deadlift.week_4_set_3}} x 3 |