Name:                      
Weight lifting based on a % of your maximum lift.              
A cycle consists of 3 lifting sessions per week for 3 weeks            
The 9th lifting session of the cycle is the MAX day.              
Every lifting session consists of a Warmup session of 2 sets of 7 or 8 reps at 60% of your maximum weight for each lift.
On max day  do one warm up set of 7 to 8 reps at 60% of your max.  Then do one or 2 reps at 85% of max.  
Make several attempts at your max. When successful increase the weight by 5 or 10 lbs until you fail  
                       
                       
            CYCLE-1        
  Warm up     Week 1     Week 2     Week 3  
Session Sess-1A Sess-1 Sess-2 Sess-3 Sess-4 Sess-5 Sess-6 Sess-7 Sess-8 Sess-9
60% Init MAX  70% 90% 75% 85% 95% 80% 70% 90% MAX DAY
2 sets 1 set 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 1 set
LIFTS 7 or 8 reps  1 rep 5-6 reps 2-3 reps 4-5 reps 3-4reps 1-2 reps 3-4 reps 5-6 reps 2-3 reps 1 rep
Step-Ups                      
Incln Bnch                      
Heal Raise                      
Curls                      
            CYCLE-2        
    Warm up     Week 3     Week 4     Week 5  
Session Sess 1A Sess-1 Sess-2 Sess-3 Sess-4 Sess-5 Sess-6 Sess-7 Sess-8 Sess-9
60% Init MAX  70% 90% 75% 85% 95% 80% 70% 90% MAX DAY
2 sets 1 set 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 1 set
LIFTS 7 or 8 reps  1 rep 5-6 reps 2-3 reps 4-5 reps 3-4reps 1-2 reps 3-4 reps 5-6 reps 2-3 reps 1 rep
Pwr Clean                      
Lat Pull                      
Squat                      
Bench                      
            CYCLE-3        
  Warm up     Week 7     Week 8     Week 9  
Session Cycle 1 Sess-1 Sess-2 Sess-3 Sess-4 Sess-5 Sess-6 Sess-7 Sess-8 Sess-9
60% Sess-9 70% 90% 75% 85% 95% 80% 70% 90% MAX DAY
2 sets Max 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 1 set
LIFTS 7 or 8 reps  Lifts 5-6 reps 2-3 reps 4-5 reps 3-4reps 1-2 reps 3-4 reps 5-6 reps 2-3 reps 1 rep
Step-Ups                      
Incline Bnch                      
Heal Raise                      
Curls                      
            CYCLE-4        
  Warm up     Week 10     Week 11     Week 12  
Session Cycle 2 Sess-1 Sess-2 Sess-3 Sess-4 Sess-5 Sess-6 Sess-7 Sess-8 Sess-9
60% Sess-9 70% 90% 75% 85% 95% 80% 70% 90% MAX DAY
2 sets Max 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 4 sets 1 set
LIFTS 7 or 8 reps  Lifts 5-6 reps 2-3 reps 4-5 reps 3-4reps 1-2 reps 3-4 reps 5-6 reps 2-3 reps 1 rep
Pwr Clean                      
Lat Pull                      
Squat                      
Bench