This site works by taking your workout's rep max (1, 3, or 5), your maximum lift of each type, and an increase for the end of each lifting cycle to build a 3 or 4 day workout plan. You may also add accessories.

Instructions:

1. Choose if you want to do a 3 or 4 day a week routine. 4 days have an extra overhead press centric day, 3 day routines do not, but it can be mixed in as an accessory.
2. Enter if you wish to end your workout cycle with a 1 rep max, a 3 rep max, or stick with only 5 rep sets.
2a. 1 rep max cycles last 3 weeks, 3 rep lasts 2 weeks, and 5 reps last only 1 week.
3. Set the maximum you can lift (or your best approximation) for each of the lift varieties, based on the rep max option you chose above.
4. Set how many lbs/kg you would like your weight to increase at the end of each cycle.
4a. Everything is percentage based, it does not matter if you enter things as lbs or kg as long as you know which system you're using.
4b. 1 rep max cycles take up the entire chart and will not utilize the increase weight setting. 3 rep will show it in the final week as the next 3x5 day. 5 reps will show it each week.
5. Click calculate to fill out the table.
6. Add or remove accessories by clicking the chosen accessory table box (should turn blue) and then clicking add/remove on your accessory of choice.

3 Day Routine
4 Day Routine
Compound Lift Week One – 3x5 Reps Week Two – 3x3 Reps Week Three – 5/3/1 Reps Accessories
Day 1: Deadlift 0
0
0
0
0
0
0
0
0
Day 2: Bench Press 0
0
0
0
0
0
0
0
0
Day 3: Squat 0
0
0
0
0
0
0
0
0
Compound Lift Week One – 3x5 Reps Week Two – 3x3 Reps Week Three – 5/3/1 Reps Accessories
Day 1: Overhead Press 0
0
0
0
0
0
0
0
0
Day 2: Deadlift 0
0
0
0
0
0
0
0
0
Day 3: Bench Press 0
0
0
0
0
0
0
0
0
Day 4: Squat 0
0
0
0
0
0
0
0
0



Overhead Press – One Rep Max:
Deadlift – One Rep Max:
Bench Press – One Rep Max:
Squat – One Rep Max:
Overhead Press Increase:
Deadlift Increase:
Bench Press Increase:
Squat Increase:

Calculate