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MEGAZORD (CoanHorse Nuckingham) 2.11

This document provides instructions and a 4-week training program template using various squat, bench, deadlift, and overhead press programs. The template includes the main and accessory lifts for each day, prescribed sets and reps, and notes on progression. Max weights are provided for each lift and the template calculates volume based on logged squat weights. Accessory exercises and their details can be modified as needed.

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Vince
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260 views7 pages

MEGAZORD (CoanHorse Nuckingham) 2.11

This document provides instructions and a 4-week training program template using various squat, bench, deadlift, and overhead press programs. The template includes the main and accessory lifts for each day, prescribed sets and reps, and notes on progression. Max weights are provided for each lift and the template calculates volume based on logged squat weights. Accessory exercises and their details can be modified as needed.

Uploaded by

Vince
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PLEASE READ

IF YOU WANT TO MAKE CHANGES TO THIS SHEET, PLEASE MAKE A COPY OF IT with File -> Make a Copy. This is the master sheet and is maintained by u/BenchPauper.
Created by u/BenchPauper
NOTES
Modify Squat variations on the Master sheet, cells O3:O5
Set true maxes in pounds on the Master sheet, cells C3:C6
General If you don't use Freedom Units and want the rounding to work properly, change cell C7 on the Master sheet to 2.5 and enter weights in commie units.
Change the date in cell A13 on the Master sheet if you want the dates to be accurate.
Deadlift calculations will automatically assume a 5% desired increase; change this if you want on cell C3 on CoanP spreadsheet
Monday is CoanP minus accessory circuits - add accessories if you want or pull the accessories from Wednesday and change up the Wednesday lifts.
Tuesday accessories are also up to you. Keep in mind that you'll be slamming upper body accessories on Wednesday.
Wednesday back accessories based on CoanP; modify accessories as needed/desired. Intensity of back exercises should generally be moderate-high. Try to increase weight weekly.
Daily Wednesday upper accessories can be changed to hit your individual Bench/OHP weak points. In general try to start with compounds and do isolations last.
LOG YOUR SQUAT WEIGHTS EACH WEEK. Dropdown volume will calculate. Thursday accessories are up to you - pick something quad-dominant and superset it if time allows.
When notes read "Work to #RM", only the top set is the actual max attempt. Use the other sets to work up to that max attempt. Log the weight of the max successful set.
Friday accessories are also up to you. This is a good day to fill in any gaps. You can rest on the weekend, so don't be afraid to go hard here.

Please don't ride the Gainz Train too long and end up in Snap City. Train smarter, not harder. If you are experiencing excessive fatigue or soreness, up your sleep/food.
The first week has comments explaining some things that might need clarification. Any other questions can be messaged to u/BenchPauper on reddit
Most of these workouts should be doable in 50 minutes or less. If you are taking longer than that for the main sets and a little accessory work, speed up!
Maxes Programs Days DH Squat Variations
Squat 405 Squat Dark Horse Mon DL Variation 1 Pause Front Squat
Bench 315 Bench Gillingham Tue Bench Variation 2 Front Squat
Deadlift 495 Deadlift CoanP Wed Hypertrophy Variation 3 Pause Squat
OHP 185 OHP Nuck 2/Int Thu Squat
Rounding 5 Fri Bench/OHP

Mon Tue Wed Thu Fri


Lift Sets*Reps Weight Notes Lift Sets*Reps Weight Notes Lift Sets*Reps Weight Notes Lift Sets*Reps Weight Notes Lift Sets*Reps Weight Notes
Week 1 Heavy DL 1*2 390 Bench 1*1 285 BB Rows 4*8 ?? Pause Front Squat 5*3 Work to 3RM Bench 2x8 205
11/5/2018 Speed DL 8*3 310 90s rest Bench 3x5 250 Superset 4*10 Dips Superset with Abs SS Chinups
SLDL 3*8 SS Pullups UGLP 4*8 ?? Pause Front Squat AMRAP 0 80% 3RM OHP 4*5 145
Incline Bench 1*12 12RM Superset 4*10 Machine OHP Pause Front Squat 2*8 0 OHP 2*3 155
Incline Bench 3*8 - 10 12RM GHR 3*8 ?? Back Squats 10*3 245 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 2 Heavy DL 1*2 415 Bench 1*1 290 BB Rows 4*8 ?? Pause Front Squat 6*1 Work to 1RM Bench 8x3 190
11/12/2018 Speed DL 8*3 340 90s rest Bench 5x3 260 Superset 4*10 Dips Superset with Abs SS Chinups
SLDL 3*8 SS Pullups UGLP 4*8 ?? Pause Front Squat AMRAP 0 80% 1RM OHP 2*5 145
Incline Bench 1*10 10RM Superset 4*10 Machine OHP Pause Front Squat 2*5 0 OHP 4*3 155
Incline Bench 4*6 - 8 10RM GHR 3*8 ?? Back Squats 10*3 245 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 3 Heavy DL 1*2 440 Bench 1*1 300 BB Rows 4*8 ?? Pause Front Squat 4*5 Work to 5RM Bench 2x8 215
11/19/2018 Speed DL 6*3 365 90s rest Bench 5x3 270 Superset 4*10 Dips Superset with Abs SS Chinups
SLDL 3*8 SS Pullups UGLP 4*8 ?? Pause Front Squat AMRAP 0 80% 5RM OHP 3*3 155
Incline Bench 1*8 8RM Superset 4*10 Machine OHP Pause Front Squat 2*10 0 OHP 3*1 165
Incline Bench 5*5 - 6 8RM GHR 3*8 ?? Back Squats 10*3 245 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 4 Heavy DL 1*2 470 Bench 1*1 305 BB Rows 4*8 ?? Front Squat 5*3 Work to 3RM Bench 8x3 190
11/26/2018 Speed DL 5*3 390 90s rest Bench 5x3 275 Superset 4*10 Dips Superset with Abs SS Chinups
SLDL 3*8 SS Pullups UGLP 4*8 ?? Front Squat AMRAP 0 80% 3RM OHP 5*3 125
Incline Bench 1*6 6RM Superset 4*10 Machine OHP Front Squat 2*8 0 OHP
Incline Bench 5*3 6RM GHR 3*8 ?? Back Squats 10*3 255 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 5 Heavy DL 3*3 415 Bench 1*1 290 BB Rows 4*5 ?? Front Squat 6*1 Work to 1RM Bench 2x8 220
12/3/2018 Speed DL 3*3 340 2min rest Bench 3x5 260 Superset 4*10 Dips Superset with Abs SS Chinups
Shrugs 3*5 310 SS Pullups UGLP 4*5 ?? Front Squat AMRAP 0 80% 1RM OHP 4*5 150
SLDL 3*5 Incline Bench 1*12 12RM Superset 4*10 Machine OHP Front Squat 2*5 0 OHP 2*3 160
Incline Bench 3*8 - 10 12RM GHR 3*5 ?? Back Squats 10*3 255 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 6 Heavy DL 1*2 440 Bench 1*1 300 BB Rows 4*5 ?? Front Squat 4*5 Work to 5RM Bench 8x3 190
12/10/2018 Speed DL 3*3 365 2min rest Bench 5x3 270 Superset 4*10 Dips Superset with Abs SS Chinups
Shrugs 3*5 340 SS Pullups UGLP 4*5 ?? Front Squat AMRAP 0 80% 5RM OHP 2*5 150
SLDL 3*5 Incline Bench 1*10 10RM Superset 4*10 Machine OHP Front Squat 2*10 0 OHP 4*3 160
Incline Bench 4*6 - 8 10RM GHR 3*5 ?? Back Squats 10*3 255 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 7 Heavy DL 1*2 470 Bench 1*1 305 BB Rows 3*5 ?? Pause Squat 5*3 Work to 3RM Bench 2x8 230
12/17/2018 Speed DL 3*3 390 2min rest Bench 5x3 275 Superset 3*10 Dips Superset with Abs SS Chinups
Shrugs 3*5 365 SS Pullups UGLP 3*5 ?? Pause Squat AMRAP 0 80% 3RM OHP 3*3 160
SLDL 2*5 Incline Bench 1*8 8RM Superset 3*10 Machine OHP Pause Squat 2*8 0 OHP 3*1 170
Incline Bench 5*5 - 6 8RM GHR 3*5 ?? Back Squats 10*3 265 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 8 Heavy DL 1*2 495 Bench 1*1 315 BB Rows 3*5 ?? Pause Squat 6*1 Work to 1RM Bench 8x3 190
12/24/2018 Speed DL 3*3 365 Bench 5x3 285 Superset 3*10 Dips Superset with Abs SS Chinups
Shrugs 3*5 390 SS Pullups UGLP 3*5 ?? Pause Squat AMRAP 0 80% 1RM OHP 5*3 130
SLDL 2*5 Incline Bench 1*6 6RM Superset 3*10 Machine OHP Pause Squat 2*5 0 OHP
Incline Bench 5*3 6RM GHR 3*5 ?? Back Squats 10*3 265 EMOM
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 9 Heavy DL 1*1 505 Bench 1*1 300 BB Rows 2*5 ?? Pause Squat 4*5 Work to 5RM Bench 2x8 235
12/31/2018 Speed DL 2*3 365 Bench 3x5 260 Superset 2*10 Dips Superset with Abs SS Chinups
Shrugs 2*5 390 SS Pullups UGLP 2*5 ?? Pause Squat AMRAP 0 80% 5RM OHP 4*5 155
SLDL 2*5 Incline Bench 1*12 12RM Superset 2*10 Machine OHP Pause Squat 2*10 0 OHP 2*3 165
Incline Bench 3*8 - 10 12RM GHR 2*5 ?? Back Squats 10*3 265 EMOM
Superset 2*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 10 Heavy DL 1*1 520 Bench 1*1 305 BB Rows 2*5 ?? SQUAT DELOAD Bench 8x3 190
1/7/2019 Speed DL 2*3 310 Bench 5x3 270 Superset 2*10 Dips DON'T GO OVER LIKE 70% SS Chinups
SS Pullups UGLP 2*5 ?? OHP 2*5 155
Incline Bench 1*10 10RM Superset 2*10 Machine OHP OHP 4*3 165
Incline Bench 4*6 - 8 10RM GHR 2*5 ??
Superset 2*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 11 DEADLIFT DELOAD Bench 1*1 315 BB Rows 4*8 ?? SQUAT MAX Bench 2x8 245
1/14/2019 DON'T GO OVER LIKE 70% Bench 5x3 275 Superset 4*10 Dips SS Chinups
SS Pullups UGLP 4*8 ?? OHP 3*3 165
Incline Bench 1*8 8RM Superset 4*10 Machine OHP OHP 3*1 175
Incline Bench 5*5 - 6 8RM GHR 3*8 ??
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz

Week 12 DEADLIFT MAX Bench 1*1 325 BB Rows 4*8 ?? Squat FREE DAY! Max front squats, max odd lifts, or just Bench 8x3 190
1/21/2019 Bench 5x3 285 Superset 4*10 Dips hammer some hypertrophy. SS Chinups
SS Pullups UGLP 4*8 ?? OHP 1*1 195
Incline Bench 1*6 6RM Superset 4*10 Machine OHP OHP AMRAP, 5, 5 155
Incline Bench 5*3 6RM GHR 3*8 ??
Superset 3*10 Dips
MTX [Triceps] 5*10+ ??
Superset 5*8 curlz
Brad Gillingham Raw Bench Workout - 12 Week Program
Heavy Day Enter Current Raw Max 315 Light Day Rounding 5
Week Single Weight % Sets Weight % Week Sets Weight %
1 1 285 90.00% 3x5 250 80.00% 1 2x8 205 65.00%
2 1 290 92.50% 5x3 260 82.50% 2 8x3 190 60.00%
3 1 300 95.00% 5x3 270 85.00% 3 2x8 215 67.50%
4 1 305 97.50% 5x3 275 87.50% 4 8x3 190 60.00%
5 1 290 92.50% 3x5 260 82.50% 5 2x8 220 70.00%
6 1 300 95.00% 5x3 270 85.00% 6 8x3 190 60.00%
7 1 305 97.50% 5x3 275 87.50% 7 2x8 230 72.50%
8 1 315 100.00% 5x3 285 90.00% 8 8x3 190 60.00%
9 1 300 95.00% 3x5 260 82.50% 9 2x8 235 75.00%
10 1 305 97.50% 5x3 270 85.00% 10 8x3 190 60.00%
11 1 315 100.00% 5x3 275 87.50% 11 2x8 245 77.50%
12 1 325 102.50% 5x3 285 90.00% 12 8x3 190 60.00%

Heavy Day: After warm up sets, do the heavy single for Light Day: After warm up,
the day followed by the working sets for that day. follow the working sets for
the day
Desired Max 520
Current Max 495
Rounding 5
Goal Increase 5%

Week 1 Heavy DL 390 1*2


Speed DL 310 8*3
SLDL 3*8
Rows 3*8
UG Lat Pulldown 3*8
Weighted GHR 3*8

Week 2 Heavy DL 415 1*2


Speed DL 340 8*3
SLDL 3*8
Rows 3*8
UG Lat Pulldown 3*8
Weighted GHR 3*8

Week 3 Heavy DL 440 1*2


Speed DL 365 6*3
SLDL 3*8
Rows 3*8
UG Lat Pulldown 3*8
Weighted GHR 3*8

Week 4 Heavy DL 470 1*2


Speed DL 390 5*3
SLDL 3*8
Rows 3*8
UG Lat Pulldown 3*8
Weighted GHR 3*8

Week 5 Heavy DL 415 3*3


Speed DL 340 3*3
Power Shrugs 310 3*5
SLDL 3*5
Rows 3*5
UG Lat Pulldown 3*5
Weighted GHR 3*5
Week 6 Heavy DL 440 1*2
Speed DL 365 3*3
Power Shrugs 340 3*5
SLDL 3*5
Rows 3*5
UG Lat Pulldown 3*5
Weighted GHR 3*5

Week 7 Heavy DL 470 1*2


Speed DL 390 3*3
Power Shrugs 365 3*5
SLDL 2*5
Rows 2*5
UG Lat Pulldown 2*5
Weighted GHR 2*5

Week 8 Heavy DL 495 1*2


Speed DL 365 3*3
Power Shrugs 390 3*5
SLDL 2*5
Rows 2*5
UG Lat Pulldown 2*5
Weighted GHR 2*5

Week 9 Heavy DL 505 1*1


Speed DL 365 2*3
Power Shrugs 390 2*5
SLDL 2*5

Week 10 Heavy DL 520 1*1


Speed DL 310 2*3

WEEK 11 TEST MAX YEAH BUDDYYYYYYYYY


Max 185 This is a significantly modified version of the Stronger By Science Free 28 programs Bench 2*Intermediate
Rounding 5 Weeks 5-8 are +5 from Weeks 1-4; 9-12 are +5 from 5-8 (except the final 1RM test) You can manually change the
If you're using Kilos this will be +2.5 weights if you want
Week 1 Incline Bench Weight Sets Reps OHP Weight Sets Reps
12RM 1 12 1*12 80% 145 4 5 4*5
12RM 3 8 - 10 3*8 - 10 85% 155 2 3 2*3

Week 2 Incline Bench Weight Sets Reps OHP Weight Sets Reps
10RM 1 10 1*10 80% 145 2 5 2*5
10RM 4 6-8 4*6 - 8 85% 155 4 3 4*3

Week 3 Incline Bench Weight Sets Reps OHP Weight Sets Reps
8RM 1 8 1*8 85% 155 3 3 3*3
8RM 5 5-6 5*5 - 6 90% 165 3 1 3*1

Week 4 Incline Bench Weight Sets Reps OHP Weight Sets Reps
6RM 1 6 1*6 70% 125 5 3 5*3
6RM 5 3 5*3

Week 5 Incline Bench Weight Sets Reps OHP Weight Sets Reps
12RM 1 12 1*12 80% 150 4 5 4*5
12RM 3 8 - 10 3*8 - 10 85% 160 2 3 2*3

Week 6 Incline Bench Weight Sets Reps OHP Weight Sets Reps
10RM 1 10 1*10 80% 150 2 5 2*5
10RM 4 6-8 4*6 - 8 85% 160 4 3 4*3

Week 7 Incline Bench Weight Sets Reps OHP Weight Sets Reps
8RM 1 8 1*8 85% 160 3 3 3*3
8RM 5 5-6 5*5 - 6 90% 170 3 1 3*1

Week 8 Incline Bench Weight Sets Reps OHP Weight Sets Reps
6RM 1 6 1*6 70% 130 5 3 5*3
6RM 5 3 5*3

Week 9 Incline Bench Weight Sets Reps OHP Weight Sets Reps
12RM 1 12 1*12 80% 155 4 5 4*5
12RM 3 8 - 10 3*8 - 10 85% 165 2 3 2*3

Week 10 Incline Bench Weight Sets Reps OHP Weight Sets Reps
10RM 1 10 1*10 80% 155 2 5 2*5
10RM 4 6-8 4*6 - 8 85% 165 4 3 4*3

Week 11 Incline Bench Weight Sets Reps OHP Weight Sets Reps
8RM 1 8 1*8 85% 165 3 3 3*3
8RM 5 5-6 5*5 - 6 90% 175 3 1 3*1

Week 12 Incline Bench Weight Sets Reps OHP Weight Sets Reps
6RM 1 6 1*6 NEW 1RM 195 1 1 1*1
6RM 5 3 5*3 80% 155 3 AMRAP, 5, 5 AMRAP, 5, 5

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