The following program has seven workouts, each consiting of 5-6 sets with varying weights - calculated using specific percentages. The program provides a simple, straightforward UI, showing sets, repetitions, weights, and plates per side for convinience. Each workout window can be closed and reopened.
- 1st set 55% - 10 reps
- 2nd set 60% - 10 reps
- 3rd set 65% - 10 reps
- 4th set 70% - 10 reps
- 5th set 75% - 10 reps
- 1st set 55% - 10 reps
- 2nd set 60% - 8 reps
- 3rd set 65% - 8 reps
- 4th set 70% - 8 reps
- 5th set 75% - 8 reps
- 6th set 80% - 8 reps
- 1st set 55% - 10 reps
- 2nd set 65% - 8 reps
- 3rd set 70% - 6 reps
- 4th set 75% - 6 reps
- 5th set 80% - 6 reps
- 6th set 85% - 6 reps
- 1st set 55% - 10 reps
- 2nd set 70% - 8 reps
- 3rd set 75% - 6 reps
- 4th set 80% - 4 reps
- 5th set 85% - 4 reps
- 6th set 90% - 4 reps
- 1st set 55% - 10 reps
- 2nd set 75% - 8 reps
- 3rd set 80% - 6 reps
- 4th set 85% - 4 reps
- 5th set 90% - 2 reps
- 6th set 95% - 2 reps
- 1st set 55% - 10 reps
- 2nd set 80% - 8 reps
- 3rd set 85% - 6 reps
- 4th set 90% - 4 reps
- 5th set 95% - 2 reps
- 6th set 100% - 1 reps
Max out - Try for a new PR. Take a deload week and start over using your new max for the percentages.