[ Max refers to 5RM or 3RM for PowerClean ]

Lifts:
  Squat      Max: 180   Increment: 2.5,
  Deadlift   Max: 210   Increment: 2.5,
  Bench      Max: 120   Increment: 1.25,
  Press      Max: 80    Increment: 1.25,
  PowerClean Max: 80    Increment: 1.25

SetTemplates:
- empty:
    5 reps @ 0%
- warmups:
    3 reps @ 25%,
    2 reps @ 50%,
    2 reps @ 75%
- worksetMonday:
    5 reps @ 90%
- worksetFriday:
    5 reps @ 100%

TrainingDays:

  - Squat: empty, empty, warmups, worksetMonday x 5
    Bench: empty, warmups, worksetMonday x 5
    Deadlift: empty, warmups, worksetMonday

  - Squat: empty, empty, warmups, 5 reps @ 72% x 2 increase
    Press: empty, warmups, 5 reps @ 81% x 3 increase
    "3 sets of bodyweight Chin-ups"
    "5 sets of 10 Back Extensions or Glute-Ham Raises"

  - Squat: empty, empty, warmups, 5 reps @ 100%
    Bench: empty, warmups, 5 reps @ 100%
    PowerClean: empty, warmups, 3 reps @ 90% x 5


  - Squat: empty, empty, warmups, worksetMonday x 5
    Press: empty, warmups, worksetMonday x 5
    Deadlift: empty, warmups, worksetMonday

  - Squat: empty, empty, warmups, 5 reps @ 72% x 2 increase
    Bench: empty, warmups, 5 reps @ 81% x 3 increase
    "3 sets of bodyweight Chin-ups"
    "5 sets of 10 Back Extensions or Glute-Ham Raises"

  - Squat: empty, empty, warmups, 5 reps @ 100%
    Press: empty, warmups, 5 reps @ 100%
    PowerClean: empty, warmups, 3 reps @ 90% x 5