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Jacked & Tan 2.0 (GZCL)

Cody Lefever's 12-week size-and-strength program: daily rep maxes, heavy drop sets and Max Rep Sets across all three tiers

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program length
12 weeks
program length
sessions per week
4×
sessions per week
exercises
30
exercises
average session
90 min
average session

About this program

Jacked & Tan 2.0 is a 12-week program by Cody Lefever (GZCL), published free on his blog Swole at Every Height in 2016. It puts hypertrophy and work capacity first and strength second, through a lot of hard, near-failure work across many lifts. The author pitches it at intermediates who want a break from specialised powerlifting programs, though any experienced lifter can run it.

Structure Four days a week, alternating lower and upper. The program lets you pick your own movements within each tier; this plan uses the author's examples as defaults:

  • Day 1: Squat. T2a Stiff Leg Deadlift, T2b Leg Press, T2c Chest Supported Row, then four T3s
  • Day 2: Bench. T2a Incline Bench, T2b Dips, then four T3s
  • Day 3: Deadlift. T2a Front Squat, T2b Lunge, T2c Pull Up, then four T3s
  • Day 4: Overhead Press. T2a Close Grip Bench, T2b Dumbbell Bench, then four T3s

Swap any T2 or T3 for something that suits you, but don't make the T2 the same lift as that day's T1. Back work counts as T2 and can go on either lower or upper days. An optional fifth day (an extra T1 or an accessory day) is allowed but not programmed.

T1: rep maxes and drop sets Each session you work up to the day's rep max (RM), then do drop sets. Titan can't prescribe "your best set of 10 today", so the RM set is written as RPE 9: a hard, clean set with little left. Don't grind to failure. If you could clearly have done 4+ more reps, add 10 lb (5 kg) and take one more attempt.

  • Block 1 (weeks 1-6): 10RM, 8RM, 6RM, 4RM, 2RM, with drop sets at 70, 75, 80, 82.5 and 85% of your training max. Week 6 is a 1RM you could have doubled (written as RPE 8), with no drop sets.
  • Block 2 (weeks 7-12): 6RM, 4RM, 2RM, then 5RM, 3RM, with drop sets at 85% (weeks 7-9) and 90% (weeks 10-11) of the weight you just hit that day. Titan can't link one set's load to another, so these sets carry no percentage; the session notes give the number to work out. Week 12 is a true 1RM.

The last drop set is an optional AMRAP (marked +). Take it whenever you have gas, but stop 1-2 reps short of failure.

Training max The write-up doesn't define TM. The author calculates week 7's T2a from the 1RMs hit in week 6, so this plan treats TM as your current 1RM, or a conservative estimate. Set one for each T1 lift and each T2a lift, and update them all from your week-6 results before week 7.

T2a Straight sets at a rising percentage of TM: 50% x10 up to 80% x2 in block 1, then 70% x6 up to 85% x2 in block 2. Every set should be completed; if not, lower that lift's percentages. There's no T2 in weeks 6 and 12.

Max Rep Sets (T2b, T2c and all T3s) Work up to the listed RM, then do 3 more sets for max reps at the same weight, each 1-2 reps short of failure, resting 30-60 seconds. Rep drop-off across the sets is expected. The RM targets fall over each block: T2b/T2c from 15RM to 6RM, and T3 from 20RM to 10RM. T2b/T2c take weeks 6, 11 and 12 off, and T3 takes weeks 7 and 12 off. Ease into the first 2-3 weeks while you learn how hard to push.

Length Run it once through all 12 weeks; each block ends with a 1RM.

Program structure

Every week, session, exercise and set, exactly as Titan runs it.

1Week 14 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    10@ RPE 92 × 6@ 70% TM6+@ 70% TM

    T1. Work up to a 10RM, a hard clean set of 10 with little left (logged as RPE 9). Then 3 drop sets of 6 at 70% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    4 × 10@ 50% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    15@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    20@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    20@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    20@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    20@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    10@ RPE 92 × 6@ 70% TM6+@ 70% TM

    T1. Work up to a 10RM, a hard clean set of 10 with little left (logged as RPE 9). Then 3 drop sets of 6 at 70% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    4 × 10@ 50% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    20@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    20@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    20@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    20@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    10@ RPE 92 × 6@ 70% TM6+@ 70% TM

    T1. Work up to a 10RM, a hard clean set of 10 with little left (logged as RPE 9). Then 3 drop sets of 6 at 70% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    4 × 10@ 50% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    15@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    20@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    20@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    20@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    20@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    10@ RPE 92 × 6@ 70% TM6+@ 70% TM

    T1. Work up to a 10RM, a hard clean set of 10 with little left (logged as RPE 9). Then 3 drop sets of 6 at 70% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    4 × 10@ 50% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    20@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    20@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    20@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    20@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 20RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

2Week 24 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    8@ RPE 92 × 5@ 75% TM5+@ 75% TM

    T1. Work up to a 8RM, a hard clean set of 8 with little left (logged as RPE 9). Then 3 drop sets of 5 at 75% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    4 × 8@ 60% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    12@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    8@ RPE 92 × 5@ 75% TM5+@ 75% TM

    T1. Work up to a 8RM, a hard clean set of 8 with little left (logged as RPE 9). Then 3 drop sets of 5 at 75% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    4 × 8@ 60% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    8@ RPE 92 × 5@ 75% TM5+@ 75% TM

    T1. Work up to a 8RM, a hard clean set of 8 with little left (logged as RPE 9). Then 3 drop sets of 5 at 75% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    4 × 8@ 60% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    12@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    8@ RPE 92 × 5@ 75% TM5+@ 75% TM

    T1. Work up to a 8RM, a hard clean set of 8 with little left (logged as RPE 9). Then 3 drop sets of 5 at 75% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    4 × 8@ 60% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

3Week 34 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    6@ RPE 92 × 4@ 80% TM4+@ 80% TM

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 3 drop sets of 4 at 80% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    4 × 6@ 70% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    10@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    6@ RPE 92 × 4@ 80% TM4+@ 80% TM

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 3 drop sets of 4 at 80% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    4 × 6@ 70% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    6@ RPE 92 × 4@ 80% TM4+@ 80% TM

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 3 drop sets of 4 at 80% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    4 × 6@ 70% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    10@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    6@ RPE 92 × 4@ 80% TM4+@ 80% TM

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 3 drop sets of 4 at 80% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    4 × 6@ 70% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

4Week 44 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    4@ RPE 92 × 3@ 82% TM3+@ 82% TM

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 3 drop sets of 3 at 82.5% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    5 × 4@ 75% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    8@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 8RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    8@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 8RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    4@ RPE 92 × 3@ 82% TM3+@ 82% TM

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 3 drop sets of 3 at 82.5% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    5 × 4@ 75% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    8@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 8RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    4@ RPE 92 × 3@ 82% TM3+@ 82% TM

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 3 drop sets of 3 at 82.5% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    5 × 4@ 75% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    8@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 8RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    8@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 8RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    4@ RPE 92 × 3@ 82% TM3+@ 82% TM

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 3 drop sets of 3 at 82.5% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    5 × 4@ 75% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    8@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 8RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

5Week 54 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    2@ RPE 93 × 2@ 85% TM2+@ 85% TM

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 4 drop sets of 2 at 85% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    7 × 2@ 80% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    6@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    2@ RPE 93 × 2@ 85% TM2+@ 85% TM

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 4 drop sets of 2 at 85% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    7 × 2@ 80% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    2@ RPE 93 × 2@ 85% TM2+@ 85% TM

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 4 drop sets of 2 at 85% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    7 × 2@ 80% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    6@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    2@ RPE 93 × 2@ 85% TM2+@ 85% TM

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 4 drop sets of 2 at 85% of TM; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    7 × 2@ 80% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

6Week 64 sessions

Day 1 - Squat

5 exercises
  1. Squat (barbell)
    1@ RPE 8

    T1. Work up to a 1RM you could confidently have doubled: within about 5% of your true max, or a new PR. No drop sets.

  2. Seated Row (cable)
    10@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  3. Lying Leg Curl
    10@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Leg Extension
    10@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Hammer Curl (dumbbell)
    10@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

5 exercises
  1. Bench Press (barbell)
    1@ RPE 8

    T1. Work up to a 1RM you could confidently have doubled: within about 5% of your true max, or a new PR. No drop sets.

  2. Fly (dumbbell)
    10@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  3. Lateral Raise (dumbbell)
    10@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Triceps Pushdown
    10@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Bicep Curl (EZ bar)
    10@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

5 exercises
  1. Deadlift (barbell)
    1@ RPE 8

    T1. Work up to a 1RM you could confidently have doubled: within about 5% of your true max, or a new PR. No drop sets.

  2. Lat Pulldown (cable)
    10@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  3. Hip Thrust (barbell)
    10@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Seated Leg Curl
    10@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Ab Wheel
    10@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

5 exercises
  1. Overhead Press (barbell)
    1@ RPE 8

    T1. Work up to a 1RM you could confidently have doubled: within about 5% of your true max, or a new PR. No drop sets.

  2. Rear Delt Reverse Fly (dumbbell)
    10@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  3. Push Up
    10@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Overhead Triceps Extension - Rope Attachment (cable)
    10@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Incline Curl (dumbbell)
    10@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

7Week 74 sessions

Day 1 - Squat

4 exercises
  1. Squat (barbell)
    6@ RPE 94 × 33+ reps

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 5 drop sets of 3 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    5 × 6@ 70% TM

    T2a. %TM = this lift's training max. Update training maxes from the 1RMs you hit in week 6 before this session.

  3. Leg Press
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    15@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

3 exercises
  1. Bench Press (barbell)
    6@ RPE 94 × 33+ reps

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 5 drop sets of 3 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    5 × 6@ 70% TM

    T2a. %TM = this lift's training max. Update training maxes from the 1RMs you hit in week 6 before this session.

  3. Parallel Bar Dip
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

4 exercises
  1. Deadlift (barbell)
    6@ RPE 94 × 33+ reps

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 5 drop sets of 3 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    5 × 6@ 70% TM

    T2a. %TM = this lift's training max. Update training maxes from the 1RMs you hit in week 6 before this session.

  3. Lunge (dumbbell)
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    15@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

3 exercises
  1. Overhead Press (barbell)
    6@ RPE 94 × 33+ reps

    T1. Work up to a 6RM, a hard clean set of 6 with little left (logged as RPE 9). Then 5 drop sets of 3 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    5 × 6@ 70% TM

    T2a. %TM = this lift's training max. Update training maxes from the 1RMs you hit in week 6 before this session.

  3. Bench Press (dumbbell)
    15@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 15RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

8Week 84 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    4@ RPE 94 × 22+ reps

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 5 drop sets of 2 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    5 × 5@ 75% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    12@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    4@ RPE 94 × 22+ reps

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 5 drop sets of 2 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    5 × 5@ 75% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    4@ RPE 94 × 22+ reps

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 5 drop sets of 2 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    5 × 5@ 75% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    12@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    4@ RPE 94 × 22+ reps

    T1. Work up to a 4RM, a hard clean set of 4 with little left (logged as RPE 9). Then 5 drop sets of 2 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    5 × 5@ 75% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    12@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    18@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    18@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    18@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    18@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 18RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

9Week 94 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    2@ RPE 94 × 11+ reps

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 5 drop sets of 1 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    5 × 4@ 80% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    10@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    2@ RPE 94 × 11+ reps

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 5 drop sets of 1 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    5 × 4@ 80% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    2@ RPE 94 × 11+ reps

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 5 drop sets of 1 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    5 × 4@ 80% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    10@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    2@ RPE 94 × 11+ reps

    T1. Work up to a 2RM, a hard clean set of 2 with little left (logged as RPE 9). Then 5 drop sets of 1 at 85% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    5 × 4@ 80% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    10@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 10RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    16@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    16@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    16@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    16@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 16RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

10Week 104 sessions

Day 1 - Squat

8 exercises
  1. Squat (barbell)
    5@ RPE 92 × 22+ reps

    T1. Work up to a 5RM, a hard clean set of 5 with little left (logged as RPE 9). Then 3 drop sets of 2 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    6 × 3@ 82% TM

    T2a. %TM = this lift's training max.

  3. Leg Press
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Chest Supported Row (dumbbell)
    6@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Row (cable)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Lying Leg Curl
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Leg Extension
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Hammer Curl (dumbbell)
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

7 exercises
  1. Bench Press (barbell)
    5@ RPE 92 × 22+ reps

    T1. Work up to a 5RM, a hard clean set of 5 with little left (logged as RPE 9). Then 3 drop sets of 2 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    6 × 3@ 82% TM

    T2a. %TM = this lift's training max.

  3. Parallel Bar Dip
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Fly (dumbbell)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lateral Raise (dumbbell)
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Triceps Pushdown
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Bicep Curl (EZ bar)
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

8 exercises
  1. Deadlift (barbell)
    5@ RPE 92 × 22+ reps

    T1. Work up to a 5RM, a hard clean set of 5 with little left (logged as RPE 9). Then 3 drop sets of 2 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    6 × 3@ 82% TM

    T2a. %TM = this lift's training max.

  3. Lunge (dumbbell)
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Pull Up
    6@ RPE 93 × AMRAP

    T2c. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Lat Pulldown (cable)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hip Thrust (barbell)
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Seated Leg Curl
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  8. Ab Wheel
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

7 exercises
  1. Overhead Press (barbell)
    5@ RPE 92 × 22+ reps

    T1. Work up to a 5RM, a hard clean set of 5 with little left (logged as RPE 9). Then 3 drop sets of 2 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    6 × 3@ 82% TM

    T2a. %TM = this lift's training max.

  3. Bench Press (dumbbell)
    6@ RPE 93 × AMRAP

    T2b. Max Rep Sets: work up to a 6RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Rear Delt Reverse Fly (dumbbell)
    14@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Push Up
    14@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Overhead Triceps Extension - Rope Attachment (cable)
    14@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  7. Incline Curl (dumbbell)
    14@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 14RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

11Week 114 sessions

Day 1 - Squat

6 exercises
  1. Squat (barbell)
    3@ RPE 92 × 11+ reps

    T1. Work up to a 3RM, a hard clean set of 3 with little left (logged as RPE 9). Then 3 drop sets of 1 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Stiff Leg Deadlift (barbell)
    7 × 2@ 85% TM

    T2a. %TM = this lift's training max.

  3. Seated Row (cable)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Lying Leg Curl
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Leg Extension
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Hammer Curl (dumbbell)
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 2 - Bench

6 exercises
  1. Bench Press (barbell)
    3@ RPE 92 × 11+ reps

    T1. Work up to a 3RM, a hard clean set of 3 with little left (logged as RPE 9). Then 3 drop sets of 1 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Incline Bench Press (barbell)
    7 × 2@ 85% TM

    T2a. %TM = this lift's training max.

  3. Fly (dumbbell)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Lateral Raise (dumbbell)
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Triceps Pushdown
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Bicep Curl (EZ bar)
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 3 - Deadlift

6 exercises
  1. Deadlift (barbell)
    3@ RPE 92 × 11+ reps

    T1. Work up to a 3RM, a hard clean set of 3 with little left (logged as RPE 9). Then 3 drop sets of 1 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Front Squat (barbell)
    7 × 2@ 85% TM

    T2a. %TM = this lift's training max.

  3. Lat Pulldown (cable)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Hip Thrust (barbell)
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Seated Leg Curl
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Ab Wheel
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

Day 4 - Overhead Press

6 exercises
  1. Overhead Press (barbell)
    3@ RPE 92 × 11+ reps

    T1. Work up to a 3RM, a hard clean set of 3 with little left (logged as RPE 9). Then 3 drop sets of 1 at 90% of the weight you just hit; last set is an optional AMRAP, 1-2 reps in reserve.

  2. Bench Press - Close Grip (barbell)
    7 × 2@ 85% TM

    T2a. %TM = this lift's training max.

  3. Rear Delt Reverse Fly (dumbbell)
    12@ RPE 93 × AMRAP

    T3a. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  4. Push Up
    12@ RPE 93 × AMRAP

    T3b. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  5. Overhead Triceps Extension - Rope Attachment (cable)
    12@ RPE 93 × AMRAP

    T3c. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

  6. Incline Curl (dumbbell)
    12@ RPE 93 × AMRAP

    T3d. Max Rep Sets: work up to a 12RM, then 3 more sets for max reps at the same weight, 1-2 reps in reserve. Rest 30-60 s.

12Week 124 sessions

Day 1 - Squat

1 exercise
  1. Squat (barbell)
    1@ RPE 10

    T1. Work up to a new 1RM. Nothing else today.

Day 2 - Bench

1 exercise
  1. Bench Press (barbell)
    1@ RPE 10

    T1. Work up to a new 1RM. Nothing else today.

Day 3 - Deadlift

1 exercise
  1. Deadlift (barbell)
    1@ RPE 10

    T1. Work up to a new 1RM. Nothing else today.

Day 4 - Overhead Press

1 exercise
  1. Overhead Press (barbell)
    1@ RPE 10

    T1. Work up to a new 1RM. Nothing else today.

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