Experience
Free personalized workout plan
From your 1 rep maxes (1RM) you calculate your true max(TM) by subtracting 10%.
Each week, increase your training max if you were able to complete all the reps.
Increase TM based on your performance in the 1+ sets(3rd set on Day 2,3,4 and 5).
0 no increase 1 - 2 add 5 lb 3 - 4 add 5 - 10 lb > 5 add 10 - 15 lb
Assistance work is done like bodybuilding, and can be changed to fit your needs.
assistance: chest, arms and back
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 8, 6, 4, 4, 4, 5, 6, 7, 8 reps | 60s | Set 1: 60% of 1RM
Set 2: 70% of 1RM
Set 3-5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM (You can do more reps) |
2. Standing Barbell Military Press (AKA Overhead Press) | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Machine Bench Press | 3 sets | 12 - 15 reps | 60s | |
4. Barbell Biceps Curl![]() | 3 sets | 12 - 15 reps | 60s | |
5. Rope Pressdown | 3 sets | 12 - 15 reps | 60s | |
6. Pull-up | 3 sets | 12 - 15 reps | 60s |
assistance: legs and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Sumo Deadlift | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
assistance: shoulders and chest
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Incline Bench Press | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Dumbbell Lateral Raise![]() | 3 sets | 12 - 15 reps | 60s | |
4. Incline Dumbbell Press![]() | 3 sets | 12 - 15 reps | 60s |
assistance: back and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 9 sets | 5, 3, 1, 3, 3, 3, 3, 3, 3 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Crossed-Arm Barbell Front Squat![]() | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 30% of 1RM
Set 2: 40% of 1RM
Remaining Sets: 50% of 1RM |
3. Chin-up![]() | 3 sets | 12 - 15 reps | 60s | |
4. Lying Knee Raise (on floor) | 3 sets | 12 - 15 reps | 60s |
assistance: arms and misc.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 5, 3, 1, 3, 5, 3, 5, 3, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Close-Grip Bench Press![]() | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 12 - 15 reps | 60s |
assistance: upper back and legs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 8 sets | 3 reps | 60s | 65% of 1RM |
2. Barbell Sumo Deadlift | 1 set | 1 reps | 60s | 50% of 1RM |
3. Bent Over Barbell Row![]() | 3 sets | 12 - 15 reps | 60s | |
4. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
assistance: chest, arms and back
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 8, 6, 4, 4, 4, 5, 6, 7, 8 reps | 60s | Set 1: 60% of 1RM
Set 2: 70% of 1RM
Set 3-5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM (You can do more reps) |
2. Standing Barbell Military Press (AKA Overhead Press) | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Machine Bench Press | 3 sets | 12 - 15 reps | 60s | |
4. Barbell Biceps Curl![]() | 3 sets | 12 - 15 reps | 60s | |
5. Rope Pressdown | 3 sets | 12 - 15 reps | 60s | |
6. Pull-up | 3 sets | 12 - 15 reps | 60s |
assistance: legs and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Sumo Deadlift | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
assistance: shoulders and chest
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Incline Bench Press | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Dumbbell Lateral Raise![]() | 3 sets | 12 - 15 reps | 60s | |
4. Incline Dumbbell Press![]() | 3 sets | 12 - 15 reps | 60s |
assistance: back and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 9 sets | 5, 3, 1, 3, 3, 3, 3, 3, 3 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Crossed-Arm Barbell Front Squat![]() | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 30% of 1RM
Set 2: 40% of 1RM
Remaining Sets: 50% of 1RM |
3. Chin-up![]() | 3 sets | 12 - 15 reps | 60s | |
4. Lying Knee Raise (on floor) | 3 sets | 12 - 15 reps | 60s |
assistance: arms and misc.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 5, 3, 1, 3, 5, 3, 5, 3, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Close-Grip Bench Press![]() | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 12 - 15 reps | 60s |
assistance: upper back and legs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 8 sets | 3 reps | 60s | 65% of 1RM |
2. Barbell Sumo Deadlift | 1 set | 1 reps | 60s | 50% of 1RM |
3. Bent Over Barbell Row![]() | 3 sets | 12 - 15 reps | 60s | |
4. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
assistance: chest, arms and back
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 8, 6, 4, 4, 4, 5, 6, 7, 8 reps | 60s | Set 1: 60% of 1RM
Set 2: 70% of 1RM
Set 3-5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM (You can do more reps) |
2. Standing Barbell Military Press (AKA Overhead Press) | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Machine Bench Press | 3 sets | 12 - 15 reps | 60s | |
4. Barbell Biceps Curl![]() | 3 sets | 12 - 15 reps | 60s | |
5. Rope Pressdown | 3 sets | 12 - 15 reps | 60s | |
6. Pull-up | 3 sets | 12 - 15 reps | 60s |
assistance: legs and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Sumo Deadlift | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
assistance: shoulders and chest
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Incline Bench Press | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Dumbbell Lateral Raise![]() | 3 sets | 12 - 15 reps | 60s | |
4. Incline Dumbbell Press![]() | 3 sets | 12 - 15 reps | 60s |
assistance: back and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 9 sets | 5, 3, 1, 3, 3, 3, 3, 3, 3 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Crossed-Arm Barbell Front Squat![]() | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 30% of 1RM
Set 2: 40% of 1RM
Remaining Sets: 50% of 1RM |
3. Chin-up![]() | 3 sets | 12 - 15 reps | 60s | |
4. Lying Knee Raise (on floor) | 3 sets | 12 - 15 reps | 60s |
assistance: arms and misc.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 5, 3, 1, 3, 5, 3, 5, 3, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Close-Grip Bench Press![]() | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 12 - 15 reps | 60s |
assistance: upper back and legs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 8 sets | 3 reps | 60s | 65% of 1RM |
2. Barbell Sumo Deadlift | 1 set | 1 reps | 60s | 50% of 1RM |
3. Bent Over Barbell Row![]() | 3 sets | 12 - 15 reps | 60s | |
4. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
assistance: chest, arms and back
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 8, 6, 4, 4, 4, 5, 6, 7, 8 reps | 60s | Set 1: 60% of 1RM
Set 2: 70% of 1RM
Set 3-5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM (You can do more reps) |
2. Standing Barbell Military Press (AKA Overhead Press) | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Machine Bench Press | 3 sets | 12 - 15 reps | 60s | |
4. Barbell Biceps Curl![]() | 3 sets | 12 - 15 reps | 60s | |
5. Rope Pressdown | 3 sets | 12 - 15 reps | 60s | |
6. Pull-up | 3 sets | 12 - 15 reps | 60s |
assistance: legs and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Sumo Deadlift | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 45% of 1RM
Set 2: 55% of 1RM
Remaining Sets: 65% of 1RM |
3. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
4. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
assistance: shoulders and chest
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 9 sets | 5, 3, 1, 3, 3, 3, 5, 5, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Barbell Incline Bench Press | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Dumbbell Lateral Raise![]() | 3 sets | 12 - 15 reps | 60s | |
4. Incline Dumbbell Press![]() | 3 sets | 12 - 15 reps | 60s |
assistance: back and abs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 9 sets | 5, 3, 1, 3, 3, 3, 3, 3, 3 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Crossed-Arm Barbell Front Squat![]() | 8 sets | 5, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 30% of 1RM
Set 2: 40% of 1RM
Remaining Sets: 50% of 1RM |
3. Chin-up![]() | 3 sets | 12 - 15 reps | 60s | |
4. Lying Knee Raise (on floor) | 3 sets | 12 - 15 reps | 60s |
assistance: arms and misc.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 9 sets | 5, 3, 1, 3, 5, 3, 5, 3, 5 reps | 60s | Set 1: 70% of 1RM
Set 2: 75% of 1RM
Set 3: 85% of 1RM (1+)
Set 4: 80% of 1RM
Set 5: 75% of 1RM
Set 6-7: 70% of 1RM
Set 8: 65% of 1RM
Set 9: 60% of 1RM |
2. Close-Grip Bench Press![]() | 8 sets | 6, 5, 3, 5, 7, 4, 6, 8 reps | 60s | Set 1: 35% of 1RM
Set 2: 45% of 1RM
Remaining Sets: 55% of 1RM |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | |
4. Cable Triceps Pressdown![]() | 3 sets | 12 - 15 reps | 60s |
assistance: upper back and legs
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 8 sets | 3 reps | 60s | 65% of 1RM |
2. Barbell Sumo Deadlift | 1 set | 1 reps | 60s | 50% of 1RM |
3. Bent Over Barbell Row![]() | 3 sets | 12 - 15 reps | 60s | |
4. Leg Extensions | 3 sets | 12 - 15 reps | 60s | |
5. Lying Leg Curls | 3 sets | 12 - 15 reps | 60s |
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