Week 1

Overhead Press

5 × 80 [10,5,2.5]
5 × 100 [25,2.5]
3 × 120 [35,2.5]
5 × 130 [35,5,2.5]
5 × 150 [45,5,2.5]
5+ × 170 [45,10,5,2.5]
AMRAP × 130[35,5,2.5]

Deadlift

5 × 175 [45,10,10]
5 × 220 [45,35,5,2.5]
3 × 260[45,45,10,5,2.5]
5 × 280 [45,45,25,2.5]
5 × 325 [45,45,45,5]
5+ × 370[45,45,45,25,2.5]
AMRAP × 280[45,45,25,2.5]

Bench Press

5 × 100 [25,2.5]
5 × 125 [35,5]
3 × 145 [45,5]
5 × 160 [45,10,2.5]
5 × 185 [45,25]
5+ × 210 [45,35,2.5]
AMRAP × 160[45,10,2.5]

Squat

5 × 145 [45,5]
5 × 180 [45,10,10,2.5]
3 × 215 [45,35,5]
5 × 235 [45,45,5]
5 × 270[45,45,10,10,2.5]
5+ × 305 [45,45,35,5]
AMRAP × 235[45,45,5]

Week 2

Overhead Press

5 × 80 [10,5,2.5]
5 × 100 [25,2.5]
3 × 120 [35,2.5]
3 × 140 [45,2.5]
3 × 160 [45,10,2.5]
3+ × 175 [45,10,10]
AMRAP × 140 [45,2.5]

Deadlift

5 × 175 [45,10,10]
5 × 220 [45,35,5,2.5]
3 × 260 [45,45,10,5,2.5]
3 × 305 [45,45,35,5]
3 × 345 [45,45,45,10,5]
3+ × 390 [45,45,45,35,2.5]
AMRAP × 305 [45,45,35,5]

Bench Press

5 × 100 [25,2.5]
5 × 125 [35,5]
3 × 145 [45,5]
3 × 170 [45,10,5,2.5]
3 × 195 [45,25,5]
3+ × 220 [45,35,5,2.5]
AMRAP × 170 [45,10,5,2.5]

Squat

5 × 145 [45,5]
5 × 180 [45,10,10,2.5]
3 × 215 [45,35,5]
3 × 250 [45,45,10,2.5]
3 × 290 [45,45,25,5,2.5]
3+ × 325 [45,45,45,5]
AMRAP × 250 [45,45,10,2.5]

Week 3

Overhead Press

5 × 80 [10,5,2.5]
5 × 100 [25,2.5]
3 × 120 [35,2.5]
5 × 150 [45,5,2.5]
3 × 170 [45,10,5,2.5]
1+ × 185 [45,25]
AMRAP × 150 [45,5,2.5]

Deadlift

5 × 175 [45,10,10]
5 × 220 [45,35,5,2.5]
3 × 260 [45,45,10,5,2.5]
5 × 325 [45,45,45,5]
3 × 370 [45,45,45,25,2.5]
1+ × 410 [45,45,45,45,2.5]
AMRAP × 325 [45,45,45,5]

Bench Press

5 × 100 [25,2.5]
5 × 125 [35,5]
3 × 145 [45,5]
5 × 185 [45,25]
3 × 210 [45,35,2.5]
1+ × 230 [45,45,2.5]
AMRAP × 185 [45,25]

Squat

5 × 145 [45,5]
5 × 180 [45,10,10,2.5]
3 × 215 [45,35,5]
5 × 270 [45,45,10,10,2.5]
3 × 305 [45,45,35,5]
1+ × 340 [45,45,45,10,2.5]
AMRAP × 270 [45,45,10,10,2.5]

Week 4 is Deload and just the warm up reps from the previous weeks.

Accessories:

OHP Day Week 1 & 3 -

Barbell Front Raise 55/60/65/70 (Superset with next)
http://www.exrx.net/WeightExercises/DeltoidAnterior/BBFrontRaise.html
Barbell Upright Row 55/60/65/70
http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
Cable Pushdown With Rope 130/140/150/160
http://www.exrx.net/WeightExercises/Triceps/CBPushdownRope.html

Deadlift Day Week 1 & 3 -

Barbell Bent Over Row (Pendlay Row) 160/165/170/175
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Cable Close Grip Pulldown 130/140/150/160
http://www.exrx.net/WeightExercises/LatissimusDorsi/CBCloseGripPulldown.html

Bench Day Week 1 & 3 -

Dumbbell Squeeze Press 40/50/60/70
Barbell Close Grip Bench Press 100/105/110/115
http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html
Barbell Incline Bench Press 100/105/110/115
http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html

Squat Day Week 1 & 3 -

Dumbbell Shrug 105/110/115/120
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html
Barbell Preacher Curl 60/65/70/75
http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html

OHP Day Week 2 & 4 -

Barbell Rear Delt Row 60/65/70/75 (Superset with next)
http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow.html
Barbell Reverse Curl 60/65/70/75
http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html

Deadlift Day Week 2 & 4 -

Cable Pulldown menu 160/170/180/190
http://www.exrx.net/WeightExercises/LatissimusDorsi/CBFrontPulldown.html
Dumbbell Arnold Press 25/30/35/45
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html

Bench Day Week 2 & 4 -

Dumbbell Incline Bench Press 45/55/65/75
http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html
Dumbbell Fly 30/35/40/45 (Superet with next)
http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html
Dumbbell One Arm Tricep Extension 30/35/40/45
http://www.exrx.net/WeightExercises/Triceps/DBOneArmTriExt.html

Squat Day Week 2 & 4 -

Barbell Shrug 155/165/175/185
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
Dumbbell Concentration Curl 25/30/35/40
http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html