HYPERTROPHY/ENDURANCE PHASE (WEEKS 1-6)

Week 1 -4 sets of 10-12 reps at 75% of 10RM
Week 2 -4 sets of 10-12 reps at 80% of 10RM
Week 3 -4 sets of 10-12 reps at 85% of 10RM
Week 4 -4 sets of 10-12 reps at 90% of 10RM
Week 5 -4 sets of 10-12 reps at 95% of 10RM
Week 6 -4 sets of 10-12 reps at 105% of 10RM

UNLOADING WEEK

Week 7 -2 sets of 6 reps at 85% of 10RM

STRENGTH PHASE (WEEKS 8-11)

Week 8 -4 sets of 5-6 reps at 85% of 5RM
Week 9 -4 sets of 5-6 reps at 90% of 5RM
Week 10 -4 sets of 5-6 reps at 95%of 5RM
Week 11 -4 sets of 5-6 reps at 105% of 5RM

UNLOADING WEEK

Week 12 -2 sets of 4 reps at 85% of 5RM

POWER PHASE (WEEKS 13-15)

Week 13 -4 sets of 3 reps at 90% of 3RM
Week 14 -4 sets of 3 reps at 95% of 3RM
Week 15 -4 sets of 3 reps at 105% of 3RM