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Current week

Overhead press135

DeadliftN/A

Bench press270

Squat300


Week

Max Weight



Warm Up
Reps Weight
5 40% of 1RM
5 50% of 1RM
3 60% of 1RM

Main Lift
Reps Weight
5 or 3 % of 1RM
5 or 3 % of 1RM
Until Failure % of 1RM

Accessory Lifts

Shoulders - Rows or Pull Ups

Chest - Curls

Legs - Dips