Magnusson Ortmayer Dl Program-rory 6a734j

Magnusson/ Ortmayer Routine

Week 1

Projected Max (lbs)

405

Projected Max (kg) =

183.7

Sets

Reps

Warm Up 4 2 1

4 2 8+

If you hit all reps on Week 1 continue to Week 2, if not redo Week 1. Week 2

Warm Up 4 1 1 1

4 2 2 8+

If you hit all reps on Week 2 continue to Week 3, if not redo Week 2. Week 3

Warm Up 4 1 1 1

Week 4

Rest Week. No deadlifts, upper back only.

Week 5

Warm Up 4 1 1 1

4 2 2 8+

4 2 2 8+

If you hit all reps on Week 5 continue to Week 6, if not redo Week 5. Week 6

Warm Up 4 1 1 1

4 2 2 8+

If you hit all reps on Week 6 continue to Week 7, if not redo Week 6. Week 7

Warm Up 4 1 1 1

4 2 2 8+

Week 8

Rest Week. No deadlifts, upper back only.

Week 9

Warm Up 4 1 1 1

4 2 2 8+

If you hit all reps on Week 9 continue to Week 10, if not redo Week 9. Week 10

Warm Up 4 1 1 1

4 2 2 8+

If you hit all reps on Week 10 continue to Week 11, if not redo Week 10. Week 11

Week 12

Warm Up 4 1 1 1 Rest Week or Test Max

4 2 2 8+

Weight (lbs)

Weight (kg)

280 320 280

130 147.5 130

280 320 365 280

130 147.5 165 130

295 335 375 295

132.5 150 170 132.5

295 335 375 295

132.5 150 170 132.5

305 345 385 305

140 157.5 175 140

315 355 395 315

142.5 160 180 142.5

315 355 395 315

142.5 160 180 142.5

325 370 410 325

150 167.5 185 150

340 380 420 340

152.5 170 190 152.5