Workout: Day 1

02/26/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 10 140 47.5 (45 + 2.5)
2 85% 8 135 45 (45)
3 85% 6 145 50 (45 + 5)
4 90% 3 165 60 (45 + 10 + 5)
5 90% 3 165 60 (45 + 10 + 5)
6 90% 3 165 60 (45 + 10 + 5)
7 90% 3 165 60 (45 + 10 + 5)
Dumbbell Incline Bench Press

4 sets of 10 reps, You Pick Weight

Wide Tricep Pushdown

4 sets of 8 reps, You Pick Weight

Cable Flys

4 sets of 10 reps, You Pick Weight

Triceps Rope Pressdowns

3 sets of 10 reps, You Pick Weight

Rear Delt Machine

3 sets of 8 reps, You Pick Weight

Workout: Lower Week 1

03/17/2025

Lifter: Louis Welstad

Hex Bar Squat Jump -

4 sets of 5 reps, You Pick Weight

Suitcase Carry -

4 sets of down/back, You Pick Weight

Front Squat -

4 sets of 8 reps, You Pick Weight

TRX Inverted Row -

4 sets of 10 reps, You Pick Weight

Romanian Deadlift (RDL) -

4 sets of 5 reps, You Pick Weight

Flexed Arm Hang -

4 sets of 10 seconds, You Pick Weight

Workout: 3/19/2025

03/19/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 10 125 40 (35 + 5)
2 85% 8 135 45 (45)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
7 90% 5 155 55 (45 + 10)
Flexed Arm Hang

3 sets of 15 seconds, You Pick Weight

TRX Inverted Row

3 sets of 10 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 12 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 12 reps, You Pick Weight

Workout: 3/22/2025

03/22/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 70% 8 170 62.5 (45 + 10 + 5 + 2.5)
2 80% 6 205 80 (45 + 35)
3 85% 5 220 87.5 (45 + 35 + 5 + 2.5)
4 90% 5 235 95 (2x45 + 5)
5 95% 5 250 102.5 (2x45 + 10 + 2.5)
6 95% 5 250 102.5 (2x45 + 10 + 2.5)
7 95% 5 250 102.5 (2x45 + 10 + 2.5)
8 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
Hex Bar Squat Jump

3 sets of 8 reps, You Pick Weight

Landmine Rotational Press

3 sets of 8 reps, You Pick Weight

Landmine Squat Thrusts

3 sets of 8 reps, You Pick Weight

Landmine Lateral Lunge

3 sets of 8 reps, You Pick Weight

Farmer’s Carry

3 sets of down/back, You Pick Weight

Workout: 03/29/2025

03/29/2025

Lifter: Louis Welstad

Dumbbell Incline Bench Press -

4 sets of 8 reps, You Pick Weight

Cable Flys -

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises -

3 sets of 10 reps, You Pick Weight

Front DB Shoulder Raises -

3 sets of 10 reps, You Pick Weight

Landmine Squat Thrusts -

3 sets of 8 reps, You Pick Weight

Lat Pulldowns -

3 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown -

3 sets of 8 reps, You Pick Weight

Landmine Rotational Press -

3 sets of 8 reps, You Pick Weight

Workout: 04/09/2025

04/09/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 8 145 50 (45 + 5)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Landmine Rotational Press

3 sets of 8 reps, You Pick Weight

Cable Flys

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Landmine Squat Thrusts

3 sets of 8 reps, You Pick Weight

Lat Pulldowns

3 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown

3 sets of 8 reps, You Pick Weight

Workout: 04/12/2025

04/12/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 8 145 50 (45 + 5)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Cable Flys

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Hex Bar Squat Jump

4 sets of 8 reps, You Pick Weight

Clean

5 sets of 5 reps, You Pick Weight

Workout: 04/21/2025

04/21/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 135 45 (45)
2 95% 5 165 60 (45 + 10 + 5)
3 95% 3 175 65 (45 + 2x10)
4 95% 3 175 65 (45 + 2x10)
5 95% 3 175 65 (45 + 2x10)
6 95% 3 175 65 (45 + 2x10)
7 95% 3 175 65 (45 + 2x10)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Landmine Squat Thrusts

3 sets of 8 reps, You Pick Weight

Landmine Rotational Press

3 sets of 8 reps, You Pick Weight

Hex Bar Squat Jump

5 sets of 5 reps, You Pick Weight

Triceps Rope Pressdowns

3 sets of 15 reps, You Pick Weight

Rear Delt Machine

3 sets of 8 reps, You Pick Weight

Workout: 04/24/2025

04/24/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 70% 8 170 62.5 (45 + 10 + 5 + 2.5)
2 80% 8 195 75 (45 + 25 + 5)
3 90% 3 250 102.5 (2x45 + 10 + 2.5)
4 90% 3 250 102.5 (2x45 + 10 + 2.5)
5 90% 3 250 102.5 (2x45 + 10 + 2.5)
6 90% 3 250 102.5 (2x45 + 10 + 2.5)
7 90% 3 250 102.5 (2x45 + 10 + 2.5)
Clean -

4 sets of 3 reps, You Pick Weight

Farmer’s Carry -

3 sets of , You Pick Weight

Landmine Rotations -

3 sets of 8 reps, You Pick Weight

Single Leg Extensions -

3 sets of 12 reps, You Pick Weight

Hex Bar Squat Jump -

3 sets of 5 reps, You Pick Weight

Workout: 04/26/2025

04/26/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 8 130 42.5 (35 + 5 + 2.5)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 95% 3 175 65 (45 + 2x10)
5 95% 3 175 65 (45 + 2x10)
6 95% 3 175 65 (45 + 2x10)
7 95% 3 175 65 (45 + 2x10)
8 95% 3 175 65 (45 + 2x10)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown

3 sets of 8 reps, You Pick Weight

Chest Press Machine

3 sets of 10 reps, You Pick Weight

Cable Flys

3 sets of 8 reps, You Pick Weight

Rear Delt Machine

3 sets of 8 reps, You Pick Weight

Lat Pulldowns

3 sets of 8 reps, You Pick Weight

Box Jumps

4 sets of 5 reps, You Pick Weight

Workout: 04/29/2025

04/29/2025

Lifter: Louis Welstad

Clean

5 sets of 3 reps, You Pick Weight

Front Squat

5 sets of 5 reps, You Pick Weight

Hex Bar Squat Jump

5 sets of 5 reps, You Pick Weight

Landmine Squat Thrusts

3 sets of 8 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Box Jumps

4 sets of 8 reps, You Pick Weight

Workout: 05/07/2025

05/07/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 8 130 42.5 (35 + 5 + 2.5)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 95% 3 175 65 (45 + 2x10)
5 95% 3 175 65 (45 + 2x10)
6 95% 3 175 65 (45 + 2x10)
7 95% 3 175 65 (45 + 2x10)
8 95% 3 175 65 (45 + 2x10)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown

3 sets of 8 reps, You Pick Weight

Chest Press Machine

3 sets of 10 reps, You Pick Weight

Cable Flys

3 sets of 8 reps, You Pick Weight

Rear Delt Machine

3 sets of 8 reps, You Pick Weight

Lat Pulldowns

3 sets of 8 reps, You Pick Weight

Box Jumps

4 sets of 5 reps, You Pick Weight

Workout: 05/06/2025

05/06/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 70% 8 170 62.5 (45 + 10 + 5 + 2.5)
2 80% 8 195 75 (45 + 25 + 5)
3 90% 3 250 102.5 (2x45 + 10 + 2.5)
4 90% 3 250 102.5 (2x45 + 10 + 2.5)
5 90% 3 250 102.5 (2x45 + 10 + 2.5)
6 90% 3 250 102.5 (2x45 + 10 + 2.5)
7 90% 3 250 102.5 (2x45 + 10 + 2.5)
Clean -

4 sets of 3 reps, You Pick Weight

Landmine Rotations -

3 sets of 8 reps, You Pick Weight

Farmer’s Carry -

3 sets of , You Pick Weight

Single Leg Extensions -

3 sets of 12 reps, You Pick Weight

Hex Bar Squat Jump -

3 sets of 5 reps, You Pick Weight

Landmine Rotational Press -

3 sets of 8 reps, You Pick Weight

Workout: 05/08/2025

05/08/2025

Lifter: Louis Welstad

Clean -

5 sets of 5 reps, You Pick Weight

Landmine Split Squat -

3 sets of 8 reps, You Pick Weight

Front Squat -

5 sets of 5 reps, You Pick Weight

Farmer’s Carry -

3 sets of down/back, You Pick Weight

Triceps Rope Pressdowns -

3 sets of 8 reps, You Pick Weight

Cable Flys -

3 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown -

3 sets of 8 reps, You Pick Weight

Workout: 05/10/2025

05/10/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 205 80 (45 + 35)
2 90% 5 235 95 (2x45 + 5)
3 95% 5 250 102.5 (2x45 + 10 + 2.5)
4 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
5 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
6 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
7 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 135 45 (45)
2 90% 5 155 55 (45 + 10)
3 95% 5 165 60 (45 + 10 + 5)
4 95% 3 175 65 (45 + 2x10)
5 95% 3 175 65 (45 + 2x10)
6 95% 3 175 65 (45 + 2x10)
7 95% 3 175 65 (45 + 2x10)
Lat Pulldowns -

4 sets of 8 reps, You Pick Weight

Front DB Shoulder Raises -

4 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises -

4 sets of 8 reps, You Pick Weight

Rear Delt Machine -

3 sets of 12 reps, You Pick Weight

Dumbbell Incline Bench Press -

4 sets of 8 reps, You Pick Weight

Workout: 05/12/2025

05/12/2025

Lifter: Louis Welstad

Clean -

1 sets of 10 reps, You Pick Weight

1 sets of 8 reps, You Pick Weight

5 sets of 5 reps, You Pick Weight

Front Squat -

1 sets of 8 reps, You Pick Weight

1 sets of 6 reps, You Pick Weight

4 sets of 3 reps, You Pick Weight

Farmer’s Carry -

3 sets of , You Pick Weight

Landmine Squat Thrusts -

3 sets of 8 reps, You Pick Weight

Hex Bar Squat Jump -

5 sets of 5 reps, You Pick Weight

Flexed Arm Hang -

4 sets of 10 seconds, You Pick Weight

Workout: 5/14/2025

05/14/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 75% 10 115 35 (35)
2 85% 8 135 45 (45)
3 95% 5 165 60 (45 + 10 + 5)
4 95% 5 165 60 (45 + 10 + 5)
5 95% 5 165 60 (45 + 10 + 5)
6 95% 5 165 60 (45 + 10 + 5)
7 95% 5 165 60 (45 + 10 + 5)
Landmine Rotational Press -

3 sets of 8 reps, You Pick Weight

Landmine Lateral Lunge -

3 sets of 8 reps, You Pick Weight

Landmine Rotations -

3 sets of 8 reps, You Pick Weight

Flexed Arm Hang -

3 sets of 15 seconds, You Pick Weight

Hex Bar Squat Jump -

4 sets of 5 reps, You Pick Weight

TRX Inverted Row -

3 sets of 8 reps, You Pick Weight

Workout: 05/15/2025

05/15/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 10 185 70 (45 + 25)
2 80% 8 195 75 (45 + 25 + 5)
3 95% 5 250 102.5 (2x45 + 10 + 2.5)
4 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
5 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
6 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
7 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
8 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
Single Leg Extensions -

3 sets of 12 reps, You Pick Weight

Box Jumps -

4 sets of 7 reps, You Pick Weight

Front DB Shoulder Raises -

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises -

3 sets of 8 reps, You Pick Weight

Dumbbell Incline Bench Press -

3 sets of 7 reps, You Pick Weight

Triceps Rope Pressdowns -

3 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown -

3 sets of 8 reps, You Pick Weight

Workout: 5/19/2025

05/19/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 10 125 40 (35 + 5)
2 80% 8 130 42.5 (35 + 5 + 2.5)
3 95% 5 165 60 (45 + 10 + 5)
4 95% 3 175 65 (45 + 2x10)
5 95% 3 175 65 (45 + 2x10)
6 95% 2 180 67.5 (45 + 2x10 + 2.5)
7 95% 2 180 67.5 (45 + 2x10 + 2.5)
Dumbbell Incline Bench Press -

4 sets of 8 reps, You Pick Weight

Cable Flys -

4 sets of 8 reps, You Pick Weight

Lat Pulldowns -

4 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns -

3 sets of 10 reps, You Pick Weight

Wide Tricep Pushdown -

4 sets of 8 reps, You Pick Weight

Flexed Arm Hang -

3 sets of 15 seconds, You Pick Weight

Workout: 5/20/2025

05/20/2025

Lifter: Louis Welstad

Clean

2 sets of 5 reps, You Pick Weight

2 sets of 4 reps, You Pick Weight

2 sets of 3 reps, You Pick Weight

2 sets of 2 reps, You Pick Weight

Front Squat

5 sets of 5 reps, You Pick Weight

Landmine Squat Thrusts

3 sets of 8 reps, You Pick Weight

Suitcase Carry

3 sets of down/back, You Pick Weight

Hex Bar Squat Jump

5 sets of 5 reps, You Pick Weight

Box Jumps

5 sets of 5 reps, You Pick Weight

Workout: 5/21/2025

05/21/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 5 220 87.5 (45 + 35 + 5 + 2.5)
2 85% 5 220 87.5 (45 + 35 + 5 + 2.5)
3 90% 4 240 97.5 (2x45 + 5 + 2.5)
4 90% 4 240 97.5 (2x45 + 5 + 2.5)
5 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
6 95% 3 260 107.5 (2x45 + 10 + 5 + 2.5)
7 100% 2 285 120 (2x45 + 25 + 5)
8 100% 2 285 120 (2x45 + 25 + 5)
Landmine Squat Thrusts -

3 sets of 8 reps, You Pick Weight

Suitcase Carry -

3 sets of down/back, You Pick Weight

Hex Bar Squat Jump -

5 sets of 5 reps, You Pick Weight

Landmine Rotational Press -

3 sets of 8 reps, You Pick Weight

2 sets of 5 reps, You Pick Weight

Landmine Rotations -

3 sets of 8 reps, You Pick Weight

Workout: 5/22/2025

05/22/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 10 125 40 (35 + 5)
2 80% 8 130 42.5 (35 + 5 + 2.5)
3 95% 5 165 60 (45 + 10 + 5)
4 95% 3 175 65 (45 + 2x10)
5 95% 3 175 65 (45 + 2x10)
6 100% 2 190 72.5 (45 + 25 + 2.5)
7 100% 2 190 72.5 (45 + 25 + 2.5)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Cable Flys

4 sets of 8 reps, You Pick Weight

Lat Pulldowns

4 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns

3 sets of 10 reps, You Pick Weight

Wide Tricep Pushdown

4 sets of 8 reps, You Pick Weight

Chest Press Machine

3 sets of 8 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Workout: 05/23/2025

Lifter: Louis Welstad

Clean

1 sets of 5 reps, You Pick Weight

1 sets of 4 reps, You Pick Weight

2 sets of 3 reps, You Pick Weight

2 sets of 2 reps, You Pick Weight

Hex Bar Squat Jump

3 sets of 5 reps, You Pick Weight

Deadlift

5 sets of 5 reps, You Pick Weight

Farmer’s Carry

3 sets of down/back, You Pick Weight

Dumbbell Goblet Squat

4 sets of 10 reps, You Pick Weight

Bulgarian Split Squat

3 sets of 8 reps, You Pick Weight

Workout: 5/27/2025

05/27/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 12 190 72.5 (45 + 25 + 2.5)
2 85% 12 190 72.5 (45 + 25 + 2.5)
3 85% 10 195 75 (45 + 25 + 5)
4 85% 10 195 75 (45 + 25 + 5)
5 85% 8 205 80 (45 + 35)
6 85% 8 205 80 (45 + 35)
Dumbbell Goblet Squat -

3 sets of 8 reps, You Pick Weight

Single Leg Extensions -

3 sets of 10 reps, You Pick Weight

Rear Delt Machine -

3 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown -

4 sets of 10 reps, You Pick Weight

Cable Flys -

3 sets of 8 reps, You Pick Weight

Workout: 05/28/2025

05/28/2025

Lifter: Louis Welstad

Clean

5 sets of 5 reps, You Pick Weight

Front Squat

4 sets of 5 reps, You Pick Weight

Landmine Squat Thrusts

3 sets of 8 reps, You Pick Weight

Bulgarian Split Squat

3 sets of 8 reps, You Pick Weight

Flexed Arm Hang

3 sets of 15 seconds, You Pick Weight

Front DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Workout: 5/29/2025

5/29/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 135 45 (45)
2 85% 8 135 45 (45)
3 85% 8 135 45 (45)
4 85% 8 135 45 (45)
5 85% 8 135 45 (45)
Rear Delt Machine

3 sets of 8 reps, You Pick Weight

Lat Pulldowns

4 sets of 8 reps, You Pick Weight

Dumbbell Incline Bench Press

3 sets of 10 reps, You Pick Weight

Cable Flys

3 sets of 10 reps, You Pick Weight

Wide Tricep Pushdown

3 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns

3 sets of 8 reps, You Pick Weight

Workout: 6/3/2025

06/03/2025

Lifter: Louis Welstad

Rear Delt Machine

3 sets of 8 reps, You Pick Weight

Lat Pulldowns

4 sets of 8 reps, You Pick Weight

Dumbbell Incline Bench Press

3 sets of 10 reps, You Pick Weight

Cable Flys

3 sets of 10 reps, You Pick Weight

Wide Tricep Pushdown

3 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns

3 sets of 8 reps, You Pick Weight

Workout: 06/06/2025

06/06/2025

Lifter: Louis Welstad

Front DB Shoulder Raises -

3 sets of 10 reps, You Pick Weight

Lateral DB Shoulder Raises -

3 sets of 10 reps, You Pick Weight

Lat Pulldowns -

3 sets of 10 reps, You Pick Weight

Rear Delt Machine -

4 sets of 10 reps, You Pick Weight

Seated Row -

3 sets of 10 reps, You Pick Weight

Flexed Arm Hang -

3 sets of 15 seconds, You Pick Weight

Workout: 06/07/2025

06/07/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 10 130 42.5 (35 + 5 + 2.5)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
Dumbbell Incline Bench Press -

4 sets of 10 reps, You Pick Weight

Cable Flys -

4 sets of 10 reps, You Pick Weight

Chest Press Machine -

3 sets of 8 reps, You Pick Weight

Pushups -

3 sets of AMRAP, You Pick Weight

Triceps Rope Pressdowns -

3 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown -

3 sets of 8 reps, You Pick Weight

Workout: 6/9/2025

06/09/2025

Lifter: Louis Welstad

Deadlift -

4 sets of 5 reps, You Pick Weight

Landmine Rotational Press -

3 sets of 8 reps, You Pick Weight

Dumbbell Goblet Squat -

3 sets of 8 reps, You Pick Weight

Landmine Squat Thrusts -

3 sets of 8 reps, You Pick Weight

Hex Bar Squat Jump -

3 sets of 5 reps, You Pick Weight

Workout: 06/11/2025

06/11/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 8 145 50 (45 + 5)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Cable Flys

3 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns

3 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown

3 sets of 8 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 8 reps, You Pick Weight

Workout: 6/14/2025

06/14/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 135 45 (45)
2 95% 5 165 60 (45 + 10 + 5)
3 95% 5 165 60 (45 + 10 + 5)
4 95% 5 165 60 (45 + 10 + 5)
5 95% 5 165 60 (45 + 10 + 5)
6 95% 5 165 60 (45 + 10 + 5)
Landmine Rotational Press

3 sets of 8 reps, You Pick Weight

Seated Row

3 sets of 8 reps, You Pick Weight

Cable Flys

3 sets of 10 reps, You Pick Weight

Wide Tricep Pushdown

3 sets of 10 reps, You Pick Weight

Flexed Arm Hang

3 sets of 15 seconds, You Pick Weight

Dumbbell Curl

3 sets of 10 reps, You Pick Weight

Workout: 06/18/2025

06/18/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 10 130 42.5 (35 + 5 + 2.5)
2 85% 8 135 45 (45)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
7 90% 5 155 55 (45 + 10)
Landmine Rotational Press

3 sets of 8 reps, You Pick Weight

Dumbbell Incline Bench Press

3 sets of 8 reps, You Pick Weight

Cable Flys

3 sets of 10 reps, You Pick Weight

Lat Pulldowns

4 sets of 8 reps, You Pick Weight

Seated Row

3 sets of 8 reps, You Pick Weight

Rear Delt Machine

4 sets of 10 reps, You Pick Weight

Chest Press Machine

4 sets of 8 reps, You Pick Weight

Workout: 06/19/2025

06/19/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 205 80 (45 + 35)
2 90% 5 235 95 (2x45 + 5)
3 90% 5 235 95 (2x45 + 5)
4 90% 5 235 95 (2x45 + 5)
5 90% 5 235 95 (2x45 + 5)
6 90% 5 235 95 (2x45 + 5)
Bulgarian Split Squat -

3 sets of 8 reps, You Pick Weight

Dumbbell Goblet Squat -

3 sets of 8 reps, You Pick Weight

Farmer’s Carry -

3 sets of down/back, You Pick Weight

Single Leg Extensions -

3 sets of 10 reps, You Pick Weight

Landmine Rotational Press -

4 sets of 8 reps, You Pick Weight

Workout: 6/20/2025

06/20/2025

Lifter: Louis Welstad

Clean

4 sets of 5 reps, You Pick Weight

Dumbbell Curl

4 sets of 10 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Triceps Rope Pressdowns

4 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown

4 sets of 8 reps, You Pick Weight

Pushups

4 sets of AMRAP, You Pick Weight

Workout: 06/21/2025

06/21/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 10 130 42.5 (35 + 5 + 2.5)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
Hex Bar Squat Jump -

4 sets of 5 reps, You Pick Weight

Seated Row -

3 sets of 10 reps, You Pick Weight

Rear Delt Machine -

4 sets of 8 reps, You Pick Weight

Cable Flys -

4 sets of 8 reps, You Pick Weight

Lat Pulldowns -

4 sets of 8 reps, You Pick Weight

Dumbbell Incline Bench Press -

4 sets of 8 reps, You Pick Weight

Workout: 06/23/2025

06/23/2025

Lifter: Louis Welstad

Front Squat

5 sets of 5 reps, You Pick Weight

Landmine Squat Thrusts

4 sets of 5 reps, You Pick Weight

Landmine Rotational Press

4 sets of 5 reps, You Pick Weight

Dumbbell Goblet Squat

4 sets of 8 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 10 reps, You Pick Weight

Lat Pulldowns

3 sets of 8 reps, You Pick Weight

Seated Row

3 sets of 8 reps, You Pick Weight

Workout: 06/24/2025

06/24/2025

Lifter: Louis Welstad

Dumbbell Curl

4 sets of 10 reps, You Pick Weight

Cable Curl

4 sets of 10 reps, You Pick Weight

Wide Tricep Pushdown

4 sets of 10 reps, You Pick Weight

Flexed Arm Hang

3 sets of 15 seconds, You Pick Weight

Triceps Rope Pressdowns

4 sets of 10 reps, You Pick Weight

Workout: 7/5/2025

07/05/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 135 45 (45)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
Dumbbell Incline Bench Press -

4 sets of 8 reps, You Pick Weight

Dumbbell Goblet Squat -

4 sets of 8 reps, You Pick Weight

Lat Pulldowns -

3 sets of 10 reps, You Pick Weight

Rear Delt Machine -

3 sets of 8 reps, You Pick Weight

Dumbbell Curl -

3 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns -

3 sets of 12 reps, You Pick Weight

Cable Flys -

3 sets of 8 reps, You Pick Weight

Workout: 7/25/2025

07/25/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 135 45 (45)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)
6 90% 5 155 55 (45 + 10)
Dumbbell Incline Bench Press

4 sets of 8 reps, You Pick Weight

Dumbbell Goblet Squat

4 sets of 8 reps, You Pick Weight

Rear Delt Machine

3 sets of 8 reps, You Pick Weight

Dumbbell Curl

3 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns

3 sets of 12 reps, You Pick Weight

Landmine Rotational Press

4 sets of 8 reps, You Pick Weight

Workout: 9/2/2025

08/02/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 8 205 80 (45 + 35)
2 90% 5 235 95 (2x45 + 5)
3 90% 3 250 102.5 (2x45 + 10 + 2.5)
4 90% 2 255 105 (2x45 + 10 + 5)
5 100% 1 290 122.5 (2x45 + 25 + 5 + 2.5)
6 100% 1 290 122.5 (2x45 + 25 + 5 + 2.5)

Clean

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 85% 5 150 52.5 (45 + 5 + 2.5)
2 90% 3 165 60 (45 + 10 + 5)
3 90% 2 170 62.5 (45 + 10 + 5 + 2.5)
4 100% 1 195 75 (45 + 25 + 5)
5 100% 1 195 75 (45 + 25 + 5)
Landmine Rotational Press

4 sets of 5 reps, You Pick Weight

Landmine Squat Thrusts

4 sets of 5 reps, You Pick Weight

Front DB Shoulder Raises

3 sets of 12 reps, You Pick Weight

Lateral DB Shoulder Raises

3 sets of 12 reps, You Pick Weight

Farmer’s Carry

3 sets of down/back, You Pick Weight

Workout: Day 2

02/27/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 10 210 82.5 (45 + 35 + 2.5)
2 90% 8 220 87.5 (45 + 35 + 5 + 2.5)
3 90% 6 230 92.5 (2x45 + 2.5)
4 90% 4 240 97.5 (2x45 + 5 + 2.5)
5 90% 4 240 97.5 (2x45 + 5 + 2.5)
6 90% 3 250 102.5 (2x45 + 10 + 2.5)
7 90% 3 250 102.5 (2x45 + 10 + 2.5)
Landmine Rotational Press -

4 sets of 8 reps, You Pick Weight

Landmine Squat Thrusts -

4 sets of 8 reps, You Pick Weight

Workout: Day 2 Test

03/01/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 5 235 95 (2x45 + 5)
2 90% 5 235 95 (2x45 + 5)
3 90% 5 235 95 (2x45 + 5)
4 90% 5 235 95 (2x45 + 5)
5 90% 5 235 95 (2x45 + 5)

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 5 155 55 (45 + 10)
2 90% 5 155 55 (45 + 10)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 90% 5 155 55 (45 + 10)

Workout: 3/10/2025

03/10/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 8 130 42.5 (35 + 5 + 2.5)
2 85% 6 145 50 (45 + 5)
3 90% 5 155 55 (45 + 10)
4 90% 3 165 60 (45 + 10 + 5)
5 90% 3 165 60 (45 + 10 + 5)
6 90% 3 165 60 (45 + 10 + 5)
7 90% 3 165 60 (45 + 10 + 5)
8 90% 3 165 60 (45 + 10 + 5)
Cable Flys -

3 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns -

3 sets of 10 reps, You Pick Weight

Dumbbell Incline Bench Press -

4 sets of 8 reps, You Pick Weight

Wide Tricep Pushdown -

3 sets of 8 reps, You Pick Weight

Workout: 3/11/2025

03/11/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 10 210 82.5 (45 + 35 + 2.5)
2 90% 8 220 87.5 (45 + 35 + 5 + 2.5)
3 90% 6 230 92.5 (2x45 + 2.5)
4 90% 4 240 97.5 (2x45 + 5 + 2.5)
5 90% 4 240 97.5 (2x45 + 5 + 2.5)
6 90% 3 250 102.5 (2x45 + 10 + 2.5)
7 90% 3 250 102.5 (2x45 + 10 + 2.5)
8 90% 3 250 102.5 (2x45 + 10 + 2.5)
Suitcase Carry

3 sets of down/back, You Pick Weight

Landmine Squat Thrusts

4 sets of 8 reps, You Pick Weight

Landmine Rotational Press

4 sets of 8 reps, You Pick Weight

Landmine Rotations

4 sets of 8 reps, You Pick Weight

Single Leg Extensions

3 sets of 8 reps, You Pick Weight

Workout: 3/15/2025

03/15/2025

Lifter: Louis Welstad

Squat

Working Max: 300 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 90% 10 210 82.5 (45 + 35 + 2.5)
2 90% 8 220 87.5 (45 + 35 + 5 + 2.5)
3 90% 6 230 92.5 (2x45 + 2.5)
4 90% 4 240 97.5 (2x45 + 5 + 2.5)
5 90% 4 240 97.5 (2x45 + 5 + 2.5)
6 90% 3 250 102.5 (2x45 + 10 + 2.5)
7 90% 3 250 102.5 (2x45 + 10 + 2.5)
8 90% 3 250 102.5 (2x45 + 10 + 2.5)

Deadlift

Working Max: 225 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 5 155 55 (45 + 10)
2 80% 5 155 55 (45 + 10)
3 80% 5 155 55 (45 + 10)
4 80% 5 155 55 (45 + 10)
Farmer’s Carry

3 sets of down/back, You Pick Weight

Landmine Squat Thrusts

4 sets of 8 reps, You Pick Weight

Landmine Rotational Press

4 sets of 8 reps, You Pick Weight

Single Leg Extensions

3 sets of 10 reps, You Pick Weight

Workout: 3/13/2025

03/13/2025

Lifter: Louis Welstad

Bench

Working Max: 200 lbs.
Set % of 1RM Reps Weight Bar Plus (ea side)
1 80% 10 125 40 (35 + 5)
2 85% 8 135 45 (45)
3 90% 5 155 55 (45 + 10)
4 90% 5 155 55 (45 + 10)
5 95% 3 175 65 (45 + 2x10)
6 95% 3 175 65 (45 + 2x10)
7 95% 3 175 65 (45 + 2x10)
Suitcase Carry

4 sets of , You Pick Weight

Lat Pulldowns

4 sets of 8 reps, You Pick Weight

Rear Delt Machine

4 sets of 8 reps, You Pick Weight

Triceps Rope Pressdowns

4 sets of 8 reps, You Pick Weight

Clean

5 sets of 5 reps, You Pick Weight