Stop Calculating. Start Customizing.

This isn't just another cookie-cutter program. It's a complete training system you can make your own.

Swap in your preferred exercises, keep our proven progression structure. The spreadsheet auto-calculates weights for your main lifts and manages RIR progression for accessories across 8 periodized weeks.

Your exercises. Our math. Zero guesswork.

Ready to build your perfect program?

How to Use the Spreadsheet:

Step 1: Choose Your Main Lifts & Set Your Numbers

  • Green cells in the Exercise column: Choose your 4 main lifts (default: Squat, Deadlift, Bench Press, Overhead Press)

  • Green cells in the One Rep Max column: Enter your current 1RMs for those lifts

  • The spreadsheet automatically calculates your training maxes (95% of your 1RM)

Step 2: Customize Your Split

  • Green cells in the Split Creator: Replace any exercise names with your preferred movements

  • Your 4 main lifts from Step 1 should go in the top row of each day

  • Customize all the accessory exercises below to match your preferences

Step 3: Select Your Training Week

  • Use the dropdown menu to choose which week you're currently training (1-8)

  • The entire workout display updates automatically based on your selection

Step 4: Follow Your Workouts

  • Main lifts: Use the exact weights and reps shown (auto-calculated from your 1RMs)

  • Accessory exercises: Follow the sets/reps with the target RIR shown

Step 5: Progress Through the Cycle

  • Complete all 8 weeks as programmed

  • Week 8 is your deload

  • After completion, test new 1RMs and start again

Important: Only edit the green cells! All other cells contain formulas.