The program is calculated by setting a goal that is 10% higher than your current max. The percentages of the program is based on this new goal weight.
Read Matt Ryans article on the program.
Week 1:
Session 1: 55% x 3 sets x 10 reps
Session 2: 80% of the weight of session 1 x 3 sets x 10 reps
Week 2:
Session 1: 60% x 3 sets x 9 reps
Session 2: 80% of the weight of session 1 x 3 sets x 9 reps
Week 3:
Session 1: 65% x 3 sets x 8 reps
Session 2: 80% of the weight of session 1 x 3 sets x 8 reps
Week 4:
Session 1: 70% x 3 sets x 7 reps
Session 2: 80% of the weight of session 1 x 3 sets x 7 reps
Week 5:
Session 1: 75% x 3 sets x 6 reps
Session 2: 80% of the weight of session 1 x 3 sets x 6 reps
Week 6:
Session 1: 80% x 3 sets x 5 reps
Session 2: 80% of the weight of session 1 x 3 sets x 5 reps
Week 7:
Session 1: 85% x 2 sets x 4 reps
Session 2: 80% of the weight of session 1 x 3 sets x 4 reps
Week 8:
Session 1: 90% x 2 sets x 3 reps
Session 2: 80% of the weight of session 1 x 2 sets x 3 reps
Week 9:
Session 1: 95% x 1 set x 2 reps
Session 2: 80% of the weight of session 1 x 1 set x 2 reps
Week 10: Get a new PR!
