Microcycle 1 Press Day 60% Set 1 Set 2 Set 3 Set 4 Se Date: 1RM Wt Reps Wt Reps Wt Reps1RM Wt Reps Wt Flat Barbell Press 11 0 145 20 240 Military Press Incline Dumbbell Press Dips Curls Ab Weel Squat Day 60% Set 1 Set 2 Set 3 Set 4 Se Date: 1RM Wt Reps Wt Reps Wt Reps 1RM Wt Reps Wt Back Squat 11 5 0 !r"nt #$uat arbell &un'e(#plit #$uat &e' )*tensi"n &e' Curl Plan+ ,ariati"ns Pull Day 60% Set 1 Set 2 Set 3 Set 4 Se Date: 1RM Wt Reps Wt Reps Wt Reps 1RM Wt Reps Wt Bent Barbell Row 80 0 Dumbell R"- &at Pull."-n #tan.in' arbell Curl /ammer Curl Russian -ist i!t Day 60% Set 1 Set 2 Set 3 Set 4 Se Date: 1RM Wt Reps Wt Reps Wt Reps1RM Wt Reps Wt "on#entional Dea$li!t 120 0 #&D& #ru' !acepulls ar R"- ac+ )*tensi"n Re% Sc&e'e C"re &its: 3 Reps #upplemental &its: t" 4 sets "r 3 t" 10 reps Microcycle 2 ir. set: As many reps as p"ssible
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Macrocycle 1Microcycle 1LiftPressSquatPullCoreSquat DayLift DayPull DayPress Day60%Set 1Set 2Set 3Set 4Set 51RM Microcycle 1Microcycle 2Microcycle 3Microcycle 4Date:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsDeficit DeadliftFlat Dumbbell PressWalking LungeFlat Bench Dumbell RowDecline CrunchBack SquatConventional DeadliftPullup Flat Barbell Press11014520240185Conventional DeadliftIncline Dumbbell PressStationary LungeSeated Cable RowPlank VariationsFront SquatSumo DeadliftChinup%1RM Progression60708090Military PressSumo DeadliftDecline Dumbbell PressReverse LungeT Bar RowAb Wheel RolloutsBox SquatRack DeadliftMulti-Grip PullupCore Lift Rep Scheme8642Incline Dumbbell PressRomanian DeadliftClose Grip Flat Barbell PressBulgarian Split SquatLat PulldownLying Leg RaiseLeg PressBox DeadliftBent Barbell RowSupplemental Rep Scheme2131DipsCable PullthroughBarbell Floor PressClose Stance Leg PressRack Chin UpFloor Crunch w/ No AssistSmith Back SquatDumbbell RowCurlsReverse CrunchBarbell Board PressMedium Stance Leg PressRack Pull UpFloor Crunch w/ AssistSmith Front SquatAb WheelBarbell Good MorningMilitary Dumbbell PressFront SquatStanding Barbell CurlMedicine Ball SlamSmith Box SquatGlute Ham RaiseBent Arm Dumbbell FlyHack SquatBent Barbell RowDumbbell Oblique CrunchFor Reference:Squat Day60%Set 1Set 2Set 3Set 4Set 51RM HyperextensionPushup VariationsBarbell Hack SquatFace PullStanding Barbell TwistSupplemental Rep SchemesDate:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsRoman ChairDipsBelt SquatReverse Barbell CurlHanging Leg RaiseSetsRepsBack Squat1150195Barbell Hip ThrustMilitary Barbell Push PressZercher SquatClose Grip Lat PulldownStability Ball Pike12 to 315 to 20Front SquatRack DeadliftBarbell Skull CrusherSingle Leg PressBlankKneeling Cable Crunch23 to 48 to 10Barbell Lunge/Split SquatRack Deadlift w/ ShrugBlankBlankBlank34 to 54 to 6Leg ExtensionHeels High Leg PressLeg CurlBox DeadliftPlank VariationsBlank
Pull Day60%Set 1Set 2Set 3Set 4Set 51RM Instructions: You should only need to edit things in red. Choose your core lifts, supplemental lifts, and ab exercises from the drop down list on the left or enter your own. This will automatically populate the rest of the log. Enter your 1 Rep max for each of the core lifts on the right side of the table. Input (above) % of 1 rep max and the rep scheme that you want to do for each microcycle for your core lifts. For supplemental lifts enter which rep scheme you want to do for each microcycle. Use table above for reference. Your 'new' 1 rep max is calculated in the log after you record the set where you do as many reps as possible. You can create more logs by duplicating the 'Template' worksheet and just renaming it. This is printable.Date:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsBent Barbell Row800135Dumbell RowLat PulldownStanding Barbell CurlHammer CurlRussian Twist
Lift Day60%Set 1Set 2Set 3Set 4Set 51RM Date:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsConventional Deadlift1200205SLDLShrugFacepullsT-Bar RowBack Extension
Rep SchemeCore Lifts: 8 RepsThird set: As many reps as possible
Supplemental Lifts:3 to 4 sets for 8 to 10 reps
Microcycle 2Press Day70%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsFlat Barbell Press1250185Military PressIncline Dumbbell PressDipsCurlsAb Wheel
Squat Day70%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsBack Squat1350195Front SquatBarbell Lunge/Split SquatLeg ExtensionLeg CurlPlank Variations
Pull Day70%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsBent Barbell Row900135Dumbell RowLat PulldownStanding Barbell CurlHammer CurlRussian Twist
Lift Day70%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsConventional Deadlift1400205SLDLShrugFacepullsT-Bar RowBack Extension
Rep SchemeCore Lifts: 6 RepsThird set: As many reps as possible
Supplemental Lifts:2 to 3 sets for 15 to 20 reps
Microcycle 3Press Day80%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsFlat Barbell Press1451908240185Military PressIncline Dumbbell PressDipsCurlsAb Wheel
Squat Day80%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBack Squat1550195Front SquatBarbell Lunge/Split SquatLeg ExtensionLeg CurlPlank Variations
Pull Day80%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBent Barbell Row1050135Dumbell RowLat PulldownStanding Barbell CurlHammer CurlRussian Twist
Lift Day80%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsConventional Deadlift1600205SLDLShrugFacepullsT-Bar RowBack Extension
Rep SchemeCore Lifts: 4 RepsFirst set: As many reps as possible
Supplemental Lifts:4 to 5 sets for 4 to 6 reps
Microcycle 4Press Day90%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsFlat Barbell Press1650185Military PressIncline Dumbbell PressDipsCurlsAb Wheel
Squat Day90%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBack Squat1750195Front SquatBarbell Lunge/Split SquatLeg ExtensionLeg CurlPlank Variations
Pull Day90%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBent Barbell Row1200135Dumbell RowLat PulldownStanding Barbell CurlHammer CurlRussian Twist
Lift Day90%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsConventional Deadlift1800205SLDLShrugFacepullsT-Bar RowBack Extension
Rep SchemeCore Lifts: 2 RepsFirst set: As many reps as possible
Supplemental Lifts:2 to 3 sets for 15 to 20 reps
TemplateMicrocycle 1LiftPressSquatPullCoreSquat DayLift DayPull DayPress Day65%Set 1Set 2Set 3Set 4Set 51RM Microcycle 1Microcycle 2Microcycle 3Microcycle 4Date:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsDeficit DeadliftFlat Dumbbell PressWalking LungeFlat Bench Dumbell RowDecline CrunchBack SquatConventional DeadliftPullup Flat Barbell Press14514520240225Conventional DeadliftIncline Dumbbell PressStationary LungeSeated Cable RowPlank VariationsFront SquatSumo DeadliftChinup%1RM Progression65758595DipsSumo DeadliftDecline Dumbbell PressReverse LungeT Bar RowAb Wheel RolloutsBox SquatRack DeadliftMulti-Grip PullupCore Lift Rep Scheme8642Incline Dumbbell PressRomanian DeadliftClose Grip Flat Barbell PressBulgarian Split SquatLat PulldownLying Leg RaiseLeg PressBox DeadliftBent Barbell RowSupplemental Rep Scheme1231Barbell Skull CrusherCable PullthroughBarbell Floor PressClose Stance Leg PressRack Chin UpFloor Crunch w/ No AssistSmith Back SquatDumbbell RowBlankReverse CrunchBarbell Board PressMedium Stance Leg PressRack Pull UpFloor Crunch w/ AssistSmith Front SquatHanging Leg RaiseBarbell Good MorningMilitary Dumbbell PressFront SquatStanding Barbell CurlMedicine Ball SlamSmith Box SquatGlute Ham RaiseBent Arm Dumbbell FlyHack SquatBent Barbell RowDumbbell Oblique CrunchFor Reference:Squat Day65%Set 1Set 2Set 3Set 4Set 51RM HyperextensionPushup VariationsBarbell Hack SquatFace PullStanding Barbell TwistSupplemental Rep SchemesDate:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsRoman ChairDipsBelt SquatReverse Barbell CurlHanging Leg RaiseSetsRepsBack Squat1750275Barbell Hip ThrustMilitary Barbell Push PressZercher SquatClose Grip Lat PulldownStability Ball Pike12 to 315 to 20Stationary LungeRack DeadliftBarbell Skull CrusherSingle Leg PressBlankKneeling Cable Crunch23 to 48 to 10Barbell Hack SquatRack Deadlift w/ ShrugBlankBlankBlank34 to 54 to 6Walking LungeHeels High Leg PressBlankBox DeadliftPlank VariationsBlank
Pull Day65%Set 1Set 2Set 3Set 4Set 51RM Instructions: You should only need to edit things in red. Choose your core lifts, supplemental lifts, and ab exercises from the drop down list on the left or enter your own. This will automatically populate the rest of the log. Enter your 1 Rep max for each of the core lifts on the right side of the table. Input (above) % of 1 rep max and the rep scheme that you want to do for each microcycle for your core lifts. For supplemental lifts enter which rep scheme you want to do for each microcycle. Use table above for reference. Your 'new' 1 rep max is calculated in the log after you record the set where you do as many reps as possible. You can create more logs by duplicating the 'Template' worksheet and just renaming it. This is printable.Date:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsBent Barbell Row1000160Bent Barbell RowLat PulldownStanding Barbell CurlBlankStanding Barbell Twist
Lift Day65%Set 1Set 2Set 3Set 4Set 51RM Date:81RMWtRepsWtRepsWtReps1RMWtRepsWtRepsConventional Deadlift2000315Romanian DeadliftBarbell Good MorningCable PullthroughBlankKneeling Cable Crunch
Rep SchemeCore Lifts: 8 RepsThird set: As many reps as possible
Supplemental Lifts:2 to 3 sets for 15 to 20 reps
Microcycle 2Press Day75%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsFlat Barbell Press1650225DipsIncline Dumbbell PressBarbell Skull CrusherBlankHanging Leg Raise
Squat Day75%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsBack Squat2050275Stationary LungeBarbell Hack SquatWalking LungeBlankPlank Variations
Pull Day75%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsBent Barbell Row1200160Bent Barbell RowLat PulldownStanding Barbell CurlBlankStanding Barbell Twist
Lift Day75%Set 1Set 2Set 3Set 4Set 51RM Date:61RMWtRepsWtRepsWtReps1RMWtRepsWtRepsConventional Deadlift2350315Romanian DeadliftBarbell Good MorningCable PullthroughBlankKneeling Cable Crunch
Rep SchemeCore Lifts: 6 RepsThird set: As many reps as possible
Supplemental Lifts:3 to 4 sets for 8 to 10 reps
Microcycle 3Press Day85%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsFlat Barbell Press1901908240225DipsIncline Dumbbell PressBarbell Skull CrusherBlankHanging Leg Raise
Squat Day85%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBack Squat2300275Stationary LungeBarbell Hack SquatWalking LungeBlankPlank Variations
Pull Day85%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBent Barbell Row1350160Bent Barbell RowLat PulldownStanding Barbell CurlBlankStanding Barbell Twist
Lift Day85%Set 1Set 2Set 3Set 4Set 51RM Date:41RMWtReps1RMWtRepsWtRepsWtRepsWtRepsConventional Deadlift2650315Romanian DeadliftBarbell Good MorningCable PullthroughBlankKneeling Cable Crunch
Rep SchemeCore Lifts: 4 RepsFirst set: As many reps as possible
Supplemental Lifts:4 to 5 sets for 4 to 6 reps
Microcycle 4Press Day95%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsFlat Barbell Press2100225DipsIncline Dumbbell PressBarbell Skull CrusherBlankHanging Leg Raise
Squat Day95%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBack Squat2600275Stationary LungeBarbell Hack SquatWalking LungeBlankPlank Variations
Pull Day95%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsBent Barbell Row1500160Bent Barbell RowLat PulldownStanding Barbell CurlBlankStanding Barbell Twist
Lift Day95%Set 1Set 2Set 3Set 4Set 51RM Date:21RMWtReps1RMWtRepsWtRepsWtRepsWtRepsConventional Deadlift2950315Romanian DeadliftBarbell Good MorningCable PullthroughBlankKneeling Cable Crunch
Rep SchemeCore Lifts: 2 RepsFirst set: As many reps as possible
Supplemental Lifts:2 to 3 sets for 15 to 20 reps
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