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  1.  
  2.  
  3. week 1
  4. Mon
  5. 5x5 squat 45lbs ( just the bar)
  6. 5x5 bench_press 45lbs ( just the bar)
  7. 5x5 barbell_rows 65lbs (10.0 lbs each side)
  8. Wed
  9. 5x5 squat 50lbs (0.0 + 2.5 lbs each side)
  10. 5x5 overhead_press 45lbs ( just the bar)
  11. 1x5 deadlift 95lbs (25.0 lbs each side)
  12. Fri
  13. 5x5 squat 55lbs (5.0 lbs each side)
  14. 5x5 bench_press 50lbs (0.0 + 2.5 lbs each side)
  15. 5x5 barbell_rows 70lbs (10.0 + 2.5 lbs each side)
  16.  
  17.  
  18. week 2
  19. Mon
  20. 5x5 squat 60lbs (5.0 + 2.5 lbs each side)
  21. 5x5 overhead_press 50lbs (0.0 + 2.5 lbs each side)
  22. 1x5 deadlift 105lbs (30.0 lbs each side)
  23. Wed
  24. 5x5 squat 65lbs (10.0 lbs each side)
  25. 5x5 bench_press 55lbs (5.0 lbs each side)
  26. 5x5 barbell_rows 75lbs (15.0 lbs each side)
  27. Fri
  28. 5x5 squat 70lbs (10.0 + 2.5 lbs each side)
  29. 5x5 overhead_press 55lbs (5.0 lbs each side)
  30. 1x5 deadlift 115lbs (35.0 lbs each side)
  31.  
  32.  
  33. week 3
  34. Mon
  35. 5x5 squat 75lbs (15.0 lbs each side)
  36. 5x5 bench_press 60lbs (5.0 + 2.5 lbs each side)
  37. 5x5 barbell_rows 80lbs (15.0 + 2.5 lbs each side)
  38. Wed
  39. 5x5 squat 80lbs (15.0 + 2.5 lbs each side)
  40. 5x5 overhead_press 60lbs (5.0 + 2.5 lbs each side)
  41. 1x5 deadlift 125lbs (40.0 lbs each side)
  42. Fri
  43. 5x5 squat 85lbs (20.0 lbs each side)
  44. 5x5 bench_press 65lbs (10.0 lbs each side)
  45. 5x5 barbell_rows 85lbs (20.0 lbs each side)
  46.  
  47.  
  48. week 4
  49. Mon
  50. 5x5 squat 90lbs (20.0 + 2.5 lbs each side)
  51. 5x5 overhead_press 65lbs (10.0 lbs each side)
  52. 1x5 deadlift 135lbs (45.0 lbs each side)
  53. Wed
  54. 5x5 squat 95lbs (25.0 lbs each side)
  55. 5x5 bench_press 70lbs (10.0 + 2.5 lbs each side)
  56. 5x5 barbell_rows 90lbs (20.0 + 2.5 lbs each side)
  57. Fri
  58. 5x5 squat 100lbs (25.0 + 2.5 lbs each side)
  59. 5x5 overhead_press 70lbs (10.0 + 2.5 lbs each side)
  60. 1x5 deadlift 145lbs (50.0 lbs each side)
  61.  
  62.  
  63. week 5
  64. Mon
  65. 5x5 squat 105lbs (30.0 lbs each side)
  66. 5x5 bench_press 75lbs (15.0 lbs each side)
  67. 5x5 barbell_rows 95lbs (25.0 lbs each side)
  68. Wed
  69. 5x5 squat 110lbs (30.0 + 2.5 lbs each side)
  70. 5x5 overhead_press 75lbs (15.0 lbs each side)
  71. 1x5 deadlift 155lbs (55.0 lbs each side)
  72. Fri
  73. 5x5 squat 115lbs (35.0 lbs each side)
  74. 5x5 bench_press 80lbs (15.0 + 2.5 lbs each side)
  75. 5x5 barbell_rows 100lbs (25.0 + 2.5 lbs each side)
  76.  
  77.  
  78. week 6
  79. Mon
  80. 5x5 squat 120lbs (35.0 + 2.5 lbs each side)
  81. 5x5 overhead_press 80lbs (15.0 + 2.5 lbs each side)
  82. 1x5 deadlift 165lbs (60.0 lbs each side)
  83. Wed
  84. 5x5 squat 125lbs (40.0 lbs each side)
  85. 5x5 bench_press 85lbs (20.0 lbs each side)
  86. 5x5 barbell_rows 105lbs (30.0 lbs each side)
  87. Fri
  88. 5x5 squat 130lbs (40.0 + 2.5 lbs each side)
  89. 5x5 overhead_press 85lbs (20.0 lbs each side)
  90. 1x5 deadlift 175lbs (65.0 lbs each side)
  91.  
  92.  
  93. week 7
  94. Mon
  95. 5x5 squat 135lbs (45.0 lbs each side)
  96. 5x5 bench_press 90lbs (20.0 + 2.5 lbs each side)
  97. 5x5 barbell_rows 110lbs (30.0 + 2.5 lbs each side)
  98. Wed
  99. 5x5 squat 140lbs (45.0 + 2.5 lbs each side)
  100. 5x5 overhead_press 90lbs (20.0 + 2.5 lbs each side)
  101. 1x5 deadlift 185lbs (70.0 lbs each side)
  102. Fri
  103. 5x5 squat 145lbs (50.0 lbs each side)
  104. 5x5 bench_press 95lbs (25.0 lbs each side)
  105. 5x5 barbell_rows 115lbs (35.0 lbs each side)
  106.  
  107.  
  108. week 8
  109. Mon
  110. 5x5 squat 150lbs (50.0 + 2.5 lbs each side)
  111. 5x5 overhead_press 95lbs (25.0 lbs each side)
  112. 1x5 deadlift 195lbs (75.0 lbs each side)
  113. Wed
  114. 5x5 squat 155lbs (55.0 lbs each side)
  115. 5x5 bench_press 100lbs (25.0 + 2.5 lbs each side)
  116. 5x5 barbell_rows 120lbs (35.0 + 2.5 lbs each side)
  117. Fri
  118. 5x5 squat 160lbs (55.0 + 2.5 lbs each side)
  119. 5x5 overhead_press 100lbs (25.0 + 2.5 lbs each side)
  120. 1x5 deadlift 205lbs (80.0 lbs each side)
  121.  
  122.  
  123. week 9
  124. Mon
  125. 5x5 squat 165lbs (60.0 lbs each side)
  126. 5x5 bench_press 105lbs (30.0 lbs each side)
  127. 5x5 barbell_rows 125lbs (40.0 lbs each side)
  128. Wed
  129. 5x5 squat 170lbs (60.0 + 2.5 lbs each side)
  130. 5x5 overhead_press 105lbs (30.0 lbs each side)
  131. 1x5 deadlift 215lbs (85.0 lbs each side)
  132. Fri
  133. 5x5 squat 175lbs (65.0 lbs each side)
  134. 5x5 bench_press 110lbs (30.0 + 2.5 lbs each side)
  135. 5x5 barbell_rows 130lbs (40.0 + 2.5 lbs each side)
  136.  
  137.  
  138. week 10
  139. Mon
  140. 5x5 squat 180lbs (65.0 + 2.5 lbs each side)
  141. 5x5 overhead_press 110lbs (30.0 + 2.5 lbs each side)
  142. 1x5 deadlift 225lbs (90.0 lbs each side)
  143. Wed
  144. 5x5 squat 185lbs (70.0 lbs each side)
  145. 5x5 bench_press 115lbs (35.0 lbs each side)
  146. 5x5 barbell_rows 135lbs (45.0 lbs each side)
  147. Fri
  148. 5x5 squat 190lbs (70.0 + 2.5 lbs each side)
  149. 5x5 overhead_press 115lbs (35.0 lbs each side)
  150. 1x5 deadlift 235lbs (95.0 lbs each side)
  151.  
  152.  
  153. week 11
  154. Mon
  155. 5x5 squat 195lbs (75.0 lbs each side)
  156. 5x5 bench_press 120lbs (35.0 + 2.5 lbs each side)
  157. 5x5 barbell_rows 140lbs (45.0 + 2.5 lbs each side)
  158. Wed
  159. 5x5 squat 200lbs (75.0 + 2.5 lbs each side)
  160. 5x5 overhead_press 120lbs (35.0 + 2.5 lbs each side)
  161. 1x5 deadlift 245lbs (100.0 lbs each side)
  162. Fri
  163. 5x5 squat 205lbs (80.0 lbs each side)
  164. 5x5 bench_press 125lbs (40.0 lbs each side)
  165. 5x5 barbell_rows 145lbs (50.0 lbs each side)
  166.  
  167.  
  168. week 12
  169. Mon
  170. 5x5 squat 210lbs (80.0 + 2.5 lbs each side)
  171. 5x5 overhead_press 125lbs (40.0 lbs each side)
  172. 1x5 deadlift 255lbs (105.0 lbs each side)
  173. Wed
  174. 5x5 squat 215lbs (85.0 lbs each side)
  175. 5x5 bench_press 130lbs (40.0 + 2.5 lbs each side)
  176. 5x5 barbell_rows 150lbs (50.0 + 2.5 lbs each side)
  177. Fri
  178. 5x5 squat 220lbs (85.0 + 2.5 lbs each side)
  179. 5x5 overhead_press 130lbs (40.0 + 2.5 lbs each side)
  180. 1x5 deadlift 265lbs (110.0 lbs each side)
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