Dup Word.docx

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Week 1 LEGS #1 Squat

5 rep Max

225

Squat

4x12

170

Bench

1 rep Max

180

Bench

4x4

160

Deadlift

3 rep Max

290

Deadlift

4x6

255

Squat

3 rep Max

240

Squat

4x8

200

OHP

5 rep Max

95

OHP

4x12

75

BB Incline Bench

3x12

RPE 8-9

Deadlift

1 rep Max

305

Deadlift

4x2

295

PUSH #1

PULL #1

LEGS #2

PUSH #2

PULL #2

Week 2 LEGS #1 Squat

1 rep Max

250

Squat

4x4

225

Bench

3 rep Max

170

Bench

4x8

140

Deadlift

1 rep Max

305

Deadlift

4x2

290

Squat

5 rep Max

225

Squat

4x12

170

OHP

1 rep Max

105

OHP

4x4

95

BB Incline

3x4

RPE 8-9

PUSH #1

PULL #1

LEGS #2

PUSH #2

PULL #2 Deadlift

Deadlift

5 rep Max 4x10

270

240

Week 3 LEGS #1 Squat

3 rep Max

240

Squat

4x8

200

Bench

5 rep Max

160

Bench

4x12

120

Deadlift

5 rep Max

270

Deadlift

4x10

225

Squat

1 rep Max

250

Squat

4x4

225

OHP

3 rep Max

100

OHP

4x8

85

BB Incline

3x8

RPE 8-9

Deadlift

3 rep Max

290

Deadlift

4x6

265

Squat

5 rep Max

230

Squat

4x12

175

PUSH #1

PULL #1

LEGS #2

PUSH #2

PULL #2

Week 4 LEGS #1

PUSH #1 Bench

1 rep Max

180

Bench

4x4

160

Deadlift

3 rep Max

295

Deadlift

4x6

260

Squat

3 rep Max

240

Squat

4x8

200

OHP

5 rep Max

95

OHP

4x12

75

Deadlift

1 rep Max

310

Deadlift

4x2

300

Squat

1 rep Max

255

Squat

4x4

230

Bench

3 rep Max

170

Bench

4x8

140

PULL #1

LEGS #2

PUSH #2

PULL #2

Week 5 LEGS #1

PUSH #1

PULL #1 Deadlift

1 rep Max

310

Deadlift

4x2

290

LEGS #2 Squat

5 rep Max

230

Squat

4x12

175

OHP

1 rep Max

105

OHP

4x4

95

Deadlift

5 rep Max

275

Deadlift

4x10

245

Squat

3 rep Max

240

Squat

4x8

200

Bench

5 rep Max

160

Bench

4x12

120

PUSH #2

INCLIEN 3 X 10 PULL #2

Week 6 LEGS #1

PUSH #1

PULL #1 Deadlift

5 rep Max

275

Deadlift

4x10

225

Squat

1 rep Max

255

Squat

4x4

230

OHP

3 rep Max

100

OHP

4x8

85

BB Incline

3x8

RPE 8-9

LEGS #2

PUSH #2

PULL #2 Deadlift

3 rep Max

295

Deadlift

4x6

265

Week 7 LEGS #1 Squat

5 rep Max

235

Squat

4x12

180

Bench

1 rep Max

185

Bench

4x4

165

PUSH #1

PULL #1 Deadlift

3 rep Max

300

Deadlift

4x6

260

Squat

3 rep Max

245

Squat

4x8

205

OHP

5 rep Max

95

OHP

4x12

75

BB Incline

3x12

RPE 8-9

Deadlift

1 rep Max

315

Deadlift

4x2

300

Squat

1 rep Max

260

Squat

4x4

230

Bench

3 rep Max

175

Bench

4x8

145

Deadlift

1 rep Max

315

Deadlift

4x2

300

LEGS #2

PUSH #2

PULL #2

Week 8 LEGS #1

PUSH #1

PULL #1

LEGS #2 Squat

5 rep Max

235

Squat

4x12

180

PUSH #2 OHP

1 rep Max

110

OHP

4x4

100

BB Incline

3x4

RPE 8-9

Deadlift

5 rep Max

280

Deadlift

4x10

245

PULL #2

Week 9 LEGS #1 Squat

3 rep Max

245

Squat

4x8

205

PUSH #1 Bench

5 rep Max

165

Bench

4x12

125

Deadlift

5 rep Max

280

Deadlift

4x10

230

Squat

1 rep Max

260

Squat

4x4

230

PULL #1

LEGS #2

PUSH #2 OHP

3 rep Max

100

OHP

4x8

85

BB Incline

3x8

RPE 8-9

Deadlift

3 rep Max

300

Deadlift

4x6

270

PULL #2

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