13-WEEK STR

4 DAY PROGRAM W

ENTER MAXES HERE

LB
KG SQUAT 180.0
BENCH 135
DEADLIFT 225
WEEK STRENGTH & FAT LOSS PROGRA
PROGRAM W/ OPTIONAL 5TH DAY
PROGRAM
LBS
KG
 13-WEEK ST
WEEKS 01-04

WEEK 01

MOVEMENT SETS X REPS

sq Squat 1 x1
sq Squat 4 x5
dl Deadlifts 3 x8
bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12

sq Front Squat 3 x3
sq Bulgarian Split Squats 3 x 12
bn Bench Press 1 x1
bn D2 Bench Press 4 x5
ohp Overhead Press 3 x8
Seated Row 3 x 12
Skullcrushers 3 x 12
sq Squats 3 x8
dl Deadlifts 1 x1
dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6
sq Low Incline DB Press 3 x 12
Face Pulls 3 x 15

sq Tempo Squats 4 x6
sq Glute Hip Thrusts 3 x 10

bn
D4 Pallof Press
Bench Press
3 x 12
4 x8
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Walking Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat

Safety Bar Squat

3-WEEK STRENGTH & FAT LOSS PROG
EKS 01-04

WEEK 02

%1RM RPE LOAD

85% 155 sq Squat

72.5% 130 sq Squat
60% 135 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Incline Bench Press
@8 Pull Ups
@9 Barbell Curl

@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 115 bn Bench Press
73% 100 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 115 sq Squats
85% 190 dl Deadlifts
72.5% 165 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls

50% 90 sq Tempo Squats

@8 sq Glute Hip Thrusts

62.5%
@8
85 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
S PROGRAM

WEEK 03

SETS X REPS %1RM RPE LOAD

1 x1 87% 155 sq

4 x5 75.0% 135 sq

3 x8 62.5% 140 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

1 x1 87% 115 bn

4 x5 75% 100 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x8 65% 115 sq

1 x1 87% 195 dl

5 x3 75% 170 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x6 52.5% 95 sq

3 x 10 @8 sq

3 x 12
4 x8 65.0%
@8
90 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
 SETS X REPS %1RM RPE LOAD

Squat 1 x1 89% 160 s

Squat 4 x5 77.5% 140 s

Deadlifts 3 x8 65% 145 d

Goblet Squat 3 x 15 @7 b

Incline Bench Press 3 x8 @8

Pull Ups 3 x8 @8
Barbell Curl 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 1 x1 89% 120 b

Bench Press 4 x5 77.5% 105 b

Overhead Press 3 x8 @8 o

Seated Row 3 x 12 @8
Skullcrushers 3 x 12 @9
Squats 3 x8 67.5% 120 s

Deadlifts 1 x1 89% 200 d

Deadlifts 5 x3 77.5% 175 d

DB Romanian Deadlift 3 x 12 @7
Pull Ups 4 x6 @8
Low Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x6 55% 100 s

Glute Hip Thrusts 3 x 10 @8 s

Pallof Press 3 x 12 @8
Bench Press 4 x8 67.5% 90 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Walking Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Dips 3 x 15 @7
Lateral Raises 3 x 15 @8
Barbell Curls 3 x 12 @8
WEEK 04

SETS X REPS %1RM RPE

Squat 1 x1 91%
Squat 5 x3 80%
Deadlifts 3 x8 67.5%

D1 Goblet Squat 3 x 15 @7
Incline Bench Press 3 x8 @8
Pull Ups 3 x8 @8
Barbell Curl 3 x 12 @9

Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 1 x1 91%

D2 Bench Press 4 x5 80%

Overhead Press 3 x8 @8
Seated Row 3 x 12 @8
Skullcrushers 3 x 12 @9
 Squats 3 x8 70%
Deadlifts 1 x1 91%
Deadlifts 5 x3 80%

D3 DB Romanian Deadlift 3 x 12 @7
Pull Ups 4 x6 @8
Low Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7

Tempo Squats 4 x6 57.5%

Glute Hip Thrusts 3 x 10 @8

D4 Pallof Press
Bench Press
3 x 12
4 x8 70%
@8

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9

Walking Lunges 3 x 12 @7

D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Barbell Curls 3 x 12 @8
LOAD

165
145
150

125
110
125
205
180

105

95
 13-WEEK ST
WEEKS 05-08

WEEK 05

MOVEMENT SETS X REPS

sq Squat 1 x1
sq Squat 5 x3
dl Deadlifts 3 x8
bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12

sq Front Squat 3 x3
sq Bulgarian Split Squats 3 x 12
bn Bench Press 1 x1
bn D2 Bench Press 5 x3
ohp Overhead Press 3 x8
Seated Row 3 x 12
Skullcrushers 3 x 12
sq Squats 3 x 10
dl Deadlifts 1 x1
dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6
sq Low Incline DB Press 3 x 12
Face Pulls 3 x 15

sq Tempo Squats 4 x6
sq Glute Hip Thrusts 3 x 10

bn
D4 Pallof Press
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Walking Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat

Safety Bar Squat

3-WEEK STRENGTH & FAT LOSS PROG
EKS 05-08

WEEK 06 - Mini Peak

%1RM RPE LOAD

93% 165 sq Squat

82.5% 150 sq Squat
70% 160 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Incline Bench Press
@8 Pull Ups
@9 Barbell Curl

@8 sq Front Squat
@7 sq Bulgarian Split Squats
93% 125 bn Bench Press
82.5% 110 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 115 sq Squats
93% 210 dl Deadlifts
82.5% 185 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls

60% 110 sq Tempo Squats

@8 sq Glute Hip Thrusts

62.5%
@8
85 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
S PROGRAM

WEEK 07

SETS X REPS %1RM RPE LOAD

1 x1 95% 170 sq

3 x3 85% 155 sq

3 x 10 62.5% 140 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

1 x1 95% 130 bn

3 x3 85% 115 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x 10 65% 115 sq

1 x1 95% 215 dl

3 x3 85% 190 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x8 55.0% 100 sq

3 x 10 @8 sq

3 x 12
4 x 10 65%
@8
90 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
 SETS X REPS %1RM RPE LOAD

Squat 2 x1 82.5% 150 s

Squat 4 x5 70% 125 s

Deadlifts 3 x 10 57.5% 130 d

Goblet Squat 3 x 15 @7 b

Close Grip Bench Press 3 x8 @8

Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 2 x1 82.5% 110 b

Bench Press 4 x5 70% 95 b

Seated DB Press 3 x8 @8 o

Bent Over Row 3 x 12 @8

French Press 3 x 12 @9
Squats 3 x 10 57.5% 105 s

Deadlifts 2 x1 82.5% 185 d

Deadlifts 4 x5 70% 160 d

DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x8 57.5% 105 s

Glute Hip Thrusts 3 x 10 @8 s

Back Extension 3 x 12 @6
Bench Press 4 x 10 57.5% 80 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Reverse Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 08

SETS X REPS %1RM RPE

Squat 2 x1 85%
Squat 4 x5 72.5%
Deadlifts 3 x 10 60%

D1 Goblet Squat 3 x 15 @7
Close Grip Bench Press 3 x8 @8
Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 2 x1 85%

D2 Bench Press 4 x5 72.5%

Seated DB Press 3 x8 @8
Bent Over Row 3 x 12 @8
French Press 3 x 12 @9
 Squats 3 x 10 60%
Deadlifts 2 x1 85%
Deadlifts 4 x5 72.5%

D3 DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7

Tempo Squats 4 x8 60%

Glute Hip Thrusts 3 x 10 @8

D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
@6

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9

Reverse Lunges 3 x 12 @7

D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
LOAD

155
130
135

115
100
110
190
165

110

80
 13-WEEK ST
WEEKS 09-12

WEEK 09

MOVEMENT SETS X REPS

sq Squat 2 x1
sq Squat 4 x5
dl Deadlifts 5 x3
bn D1 Goblet Squat 3 x 15
Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

sq Front Squat 3 x3
sq Bulgarian Split Squats 3 x 12
bn Bench Press 2 x1
bn D2 Bench Press 4 x5
ohp Seated DB Press 3 x8
Bent Over Row 3 x 12
French Press 3 x 12
sq Squats 3 x 10
dl Deadlifts 2 x1
dl Deadlifts 5 x3

D3 DB Romanian Deadlift 3 x 12
Chin Ups 4 x6
sq High Incline DB Press 3 x 12
Face Pulls 3 x 15

sq Tempo Squats 4 x6
sq Glute Hip Thrusts 3 x 10

bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Reverse Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat

Safety Bar Squat

3-WEEK STRENGTH & FAT LOSS PROG
EKS 09-12

WEEK 10

%1RM RPE LOAD

85% 155 sq Squat

72.5% 130 sq Squat
60% 135 dl Deadlifts
@7 bn D1 Goblet Squat
@8 Close Grip Bench Press
@8 Chin Ups
@9 Seated DB Curls

@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 115 bn Bench Press
72.5% 100 bn D2 Bench Press
@8 ohp Seated DB Press
@8 Bent Over Row
@9 French Press
60% 110 sq Squats
85% 190 dl Deadlifts
72.5% 165 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Chin Ups
@8 sq High Incline DB Press
@7 Face Pulls

60% 110 sq Tempo Squats

@8 sq Glute Hip Thrusts

60%
@6
80 bn
D4 Back Extension
Bench Press
@7 One Arm DB Row

@9 sq Overhead Tricep Extension

@7 sq Reverse Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Push Ups
@8 Bonus Lateral Raises
@8 Incline DB Curls
S PROGRAM

WEEK 11

SETS X REPS %1RM RPE LOAD

2 x1 89% 160 sq

5 x3 77.5% 140 sq

3 x 10 62.5% 140 dl

3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9

3 x3 @8 sq

3 x 12 @7 sq

2 x1 89% 120 bn

5 x3 77.5% 105 bn D2
3 x8 @8 ohp

3 x 12 @8
3 x 12 @9
3 x 10 65% 115 sq

2 x1 89% 200 dl

5 x3 77.5% 175 dl

3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq

3 x 15 @7

4 x6 65% 115 sq

3 x 10 @8 sq

3 x 12
4 x 10 65%
@6
90 bn
D4
3 x 12 @7

3 x 15 @9 sq

3 x 12 @7 sq

3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
 SETS X REPS %1RM RPE LOAD

Squat 1 x1 91% 165 s

Squat 5 x3 80% 145 s

Deadlifts 3 x 10 65% 145 d

Goblet Squat 3 x 15 @7 b

Close Grip Bench Press 3 x8 @8

Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8 s

Bulgarian Split Squats 3 x 12 @7 s

Bench Press 1 x1 91% 125 b

Bench Press 5 x3 80% 110 b

Seated DB Press 3 x8 @8 o

Bent Over Row 3 x 12 @8

French Press 3 x 12 @9
Squats 3 x 10 67.5% 120 s

Deadlifts 1 x1 91% 205 d

Deadlifts 5 x3 80% 180 d

DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s

Face Pulls 3 x 15 @7

Tempo Squats 4 x6 67.5% 120 s

Glute Hip Thrusts 3 x 10 @8 s

Back Extension 3 x 12 @6
Bench Press 4 x 10 67.5% 90 b

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9 s

Reverse Lunges 3 x 12 @7 s

DB Romanian Deadlift 3 x 12 @7 s

Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 12

SETS X REPS %1RM RPE

Squat 1 x1 93%
Squat 4 x5 70%
Deadlifts 3 x 10 60%

D1 Goblet Squat 3 x 15 @7
Close Grip Bench Press 3 x8 @8
Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9

Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 1 x1 93%

D2 Bench Press 4 x5 70%

Seated DB Press 3 x8 @8
Bent Over Row 3 x 12 @8
French Press 3 x 12 @9
 Squats 3 x 10 60%
Deadlifts 1 x1 93%
Deadlifts 4 x5 70%

D3 DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7

Tempo Squats 4 x6 62.5%

Glute Hip Thrusts 3 x 10 @8

D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
@6

One Arm DB Row 3 x 12 @7

Overhead Tricep Extension 3 x 15 @9

Reverse Lunges 3 x 12 @7

D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
LOAD

165
125
135

125
95
110
210
160

115

80
 13-WEEK ST
WEEKS 13

WEEK 13

MOVEMENT SETS X REPS

sq Squat 4 x5
dl Deadlifts 3 x 10

D1 Goblet Squat
Close Grip Bench Press
3 x 15
3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12

sq Front Squat 3 x3
sq Bulgarian Split Squats 3 x 12
bn

ohp
D2 Bench Press
Seated DB Press
4 x5
3 x8
Bent Over Row 3 x 12
French Press 3 x 12

sq Squats 3 x 10

D3
sq Deadlifts 4 x5

D3 DB Romanian Deadlift
Chin Ups
3 x 12
4 x6
sq High Incline DB Press 3 x 12
Face Pulls 3 x 15

sq Tempo Squats 4 x6
sq Glute Hip Thrusts 3 x 10

bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12

sq Overhead Tricep Extension 3 x 15

sq Reverse Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat

Safety Bar Squat

3-WEEK STRENGTH & FAT LOSS PROG
EKS 13

%1RM RPE LOAD

72.5% 130 sq

62.5% 140 dl

@7 bn

@8
@8
@9

@8 sq

@7 sq

72.5% 100 bn

@8 ohp

@8
@9

62.5% 115 sq
72.5% 130 dl

@7
@8
@8 sq

@7

65% 115 sq

@8 sq

@6
62.5% 85 bn

@7

@9 sq

@7 sq

@7 sq

@7
@8
@8
S PROGRAM