Week 1-4J1RM CalculatorEnter info in these blocks ONLY if you DON'T know your actual 1RM. These yellow cells will calculate your Theoretical 1RM and transfer that number over to the Starting 1RMs section to the right. For the entire spreadsheet, only type in yellow cells.Starting 1RMsIf you know your 1RM enter it here. This will override the formula based on the 1RM Calculator to the right.The initial weights will determine your weights for the entire 24 week phase. You do NOT readjust your 1rm each month.RepsWeight LiftedTheoretical 1RMTheoretical 1RM90% 1RMSquat000.0Squat0.00.0Press000.0Press0.00.0Deadlift000.0Deadlift0.00.0Pull-ups000.0Pull-ups0.00.0

Warm-upSquatPressDeadliftPull-ups% of maxRepsWeightWeightWeightWeight0.4500000.5500000.630000

Week 1RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.65500000.75500000.855+0000Week 2RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.7300000.8300000.93+0000Week 3RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.75500000.85300000.951+0000Week 4-DeloadedRepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.4500000.5500000.650000

Week 5-8

Starting 1RMs1RM90% 1RMSquat10.09.0Press5.04.5Deadlift10.09.0Pull-ups5.04.5

% of maxWarm-upSquatPressDeadliftPull-upsPctRepsWeightWeightWeightWeight0.452.52.52.52.50.5552.552.50.6352.552.5

Week 5RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.65552.552.50.7557.52.57.52.50.855+7.557.55Week 6RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.737.52.57.52.50.837.52.57.52.50.93+7.557.55Week 7RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.7557.52.57.52.50.8537.557.550.951+7.557.55Week 8-DeloadedRepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.452.52.52.52.50.5552.552.50.6552.552.5

Week 9-12

Starting 1RMs1RM90% 1RMSquat20.018.0Press10.09.0Deadlift20.018.0Pull-ups10.09.0

Warm-upSquatPressDeadliftPull-ups% of maxRepsWeightWeightWeightWeight0.457.52.57.52.50.551051050.63105105

Week 9RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.65512.5512.550.75512.57.512.57.50.855+157.5157.5Week 10RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.7312.57.512.57.50.83157.5157.50.93+157.5157.5Week 11RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.75512.57.512.57.50.853157.5157.50.951+17.57.517.57.5Week 12-DeloadedRepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.457.52.57.52.50.551051050.65105105

Week 13-16

Starting 1RMs1RM90% 1RMSquat30.027.0Press15.013.5Deadlift30.027.0Pull-ups15.013.5

Warm-upSquatPressDeadliftPull-ups% of maxRepsWeightWeightWeightWeight0.451051050.5512.57.512.57.50.63157.5157.5

Week 13RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.65517.51017.5100.755201020100.855+22.512.522.512.5Week 14RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.73201020100.8322.51022.5100.93+2512.52512.5Week 15RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.755201020100.85322.512.522.512.50.951+2512.52512.5Week 16-DeloadedRepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.451051050.5512.57.512.57.50.65157.5157.5

Week 17-20

Starting 1RMs1RM90% 1RMSquat40.036.0Press20.018.0Deadlift40.036.0Pull-ups20.018.0

Phase 1Phase 1Phase 1Phase 1Warm-upSquatPressDeadliftPull-ups% of maxRepsWeightWeightWeightWeight0.45157.5157.50.5517.51017.5100.6322.51022.510

Week 17RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.65522.512.522.512.50.75527.512.527.512.50.855+30153015Week 18RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.732512.52512.50.83301530150.93+32.51532.515Week 19RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.75527.512.527.512.50.853301530150.951+3517.53517.5Week 20-DeloadedRepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.45157.5157.50.5517.51017.5100.6522.51022.510

Week 21-24

Starting 1RMs1RM90% 1RMSquat50.045.0Press25.022.5Deadlift50.045.0Pull-ups25.022.5

Warm-upSquatPressDeadliftPull-ups% of maxRepsWeightWeightWeightWeight0.4517.51017.5100.5522.512.522.512.50.6327.512.527.512.5

Week 21RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.655301530150.7553517.53517.50.855+37.52037.520Week 22RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.7332.51532.5150.833517.53517.50.93+40204020Week 23RepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.7553517.53517.50.85337.52037.5200.951+42.522.542.522.5Week 24-DeloadedRepsWeightActual RepsWeightActual RepsWeightActual RepsWeightActual Reps0.4517.51017.5100.5522.512.522.512.50.6527.512.527.512.5

Graphed DataWeek123456789101112131415161718192021222324Squat0.00.00.07.57.57.515.015.017.522.525.025.030.032.535.037.540.042.5

Week123456789101112131415161718192021222324Press0.00.00.05.05.05.07.57.57.512.512.512.515.015.017.520.020.022.5

Week123456789101112131415161718192021222324Deadlift0.00.00.07.57.57.515.015.017.522.525.025.030.032.535.037.540.042.5

Week123456789101112131415161718192021222324Pull-ups0.00.00.05.05.05.07.57.57.512.512.512.515.015.017.520.020.022.5