| 1 RM | 100% | |
| 2 RM | 95% | |
| 3 RM | 93% | |
| 4 RM | 90% | |
| 5 RM | 87% | |
| 6 RM | 85% | |
| 7 RM | 83% | |
| 8 RM | 80% | |
| 9 RM | 77% | |
| 10 RM | 75% | |
| 11 RM | 73% | |
| 12 RM | 70% |
| Reps | Rest | Weight |
|---|---|---|
| 4 x 40% | 10s | |
| 4 x 40% | 10s | |
| 3 x 60% | 30s | |
| 2 x 75% | 1m | |
| 1 x 80% | 2m | |
| 1 x 85% | 3m | |
| 1 x 90% | 4m | |
| 1 x 95% | 4m | |
| 1 x 100% | 4m | |
| 1 x 105% | 4m | |
| 1 x 110% | 4m | |
| 1 x 115% | 4m |
