This template is for the “main lift” each day. This does not include any assistance or accessory work.

Week 1

Warm Up

5 x 40%

5 x 50%

3 x 50%

Work Sets

5 x 55%

5 x 65%

AMAP x 75%

Use AMAP #s to calculate new 1RM

Week 2

Warm Up

5 x 40%

5 x 50%

3 x 50%

Work Sets

3 x 60%

3 x 70%

AMAP x 80%

Use AMAP #s to calculate new 1RM

Week 3

Warm Up

5 x 40%

5 x 50%

3 x 50%

Work Sets

5 x 65%

3 x 75%

AMAP x 85%

Use AMAP #s to calculate new 1RM

Week 4

De-load | Rest | Skill Work | Accessory Work


Each week you’ll choose a main lift for each day. I normally rotate between Back squat, Deadlift, Push Press, and Bench Press. Some weeks I’ll do all 4, most weeks I just do 3 of the lifts.