Cruise / Week 1 / 70%
Bench press	4 x 6	100 kg
Dorian row	4 x 6	110 kg
Shoulder press	4 x 6	50 kg
Back squat	4 x 6	140 kg
Deadlift	4 x 6	180 kg
Leg extension	max reps	70 kg
Hip thrust	max reps	120 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	70 kg
Dorian row	max reps	80 kg
Cruise / Week 2 / 70%
Bench press spoto	3 x 3	100 kg
Dorian row pause	3 x 3	110 kg
Shoulder press pause	3 x 3	50 kg
Back squat pause	3 x 3	140 kg
Deadlift pause	3 x 3	180 kg
Leg extension	max reps	70 kg
Hip thrust	max reps	120 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	70 kg
Dorian row	max reps	80 kg
Cruise / Week 3 / 80%
Bench press	5,3,2,1	110 kg
Dorian row	5,3,2,1	130 kg
Shoulder press	5,3,2,1	60 kg
Back squat	5,3,2,1	160 kg
Deadlift	5,3,2,1	200 kg
Leg extension	max reps	70 kg
Hip thrust	max reps	120 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	70 kg
Dorian row	max reps	80 kg
Cruise / Week 4 / 65%
Bench press	3 x 10	90 kg
Dorian row	3 x 10	100 kg
Shoulder press	3 x 10	50 kg
Back squat	3 x 10	130 kg
Deadlift	3 x 10	160 kg
Leg extension	max reps	70 kg
Hip thrust	max reps	120 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	70 kg
Dorian row	max reps	80 kg
Cruise / Week 5 / 70%
Bench press spoto	3 x 3	100 kg
Dorian row pause	3 x 3	110 kg
Shoulder press pause	3 x 3	50 kg
Back squat pause	3 x 3	140 kg
Deadlift pause	3 x 3	180 kg
Leg extension	max reps	70 kg
Hip thrust	max reps	120 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	70 kg
Dorian row	max reps	80 kg
Cruise / Week 6 / 85%
Bench press	3 x 3	120 kg
Dorian row	3 x 3	140 kg
Shoulder press	3 x 3	60 kg
Back squat	3 x 3	170 kg
Deadlift	3 x 3	210 kg
Leg extension	max reps	70 kg
Hip thrust	max reps	120 kg
Hamstring curl	max reps	50 kg
Cruise / Week 7 / 75%
Bench press	max reps	110 kg
Dorian row	max reps	120 kg
Shoulder press	max reps	60 kg
Back squat	max reps	150 kg
Deadlift	max reps	190 kg
Cruise / Week 8 / 100%
Bench press	max weight	140 kg
Dorian row	max weight	160 kg
Shoulder press	max weight	75 kg
Back squat	max weight	200 kg
Deadlift	max weight	250 kg

Assault / Week 1 / 75%
Bench press	4 x 6	110 kg
Dorian row	4 x 6	120 kg
Shoulder press	4 x 6	60 kg
Back squat	4 x 6	150 kg
Deadlift	4 x 6	190 kg
Leg extension	max reps	110 kg
Hip thrust	max reps	180 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	110 kg
Dorian row	max reps	120 kg
Assault / Week 2 / 70%
Bench press spoto	3 x 3	100 kg
Dorian row pause	3 x 3	110 kg
Shoulder press pause	3 x 3	50 kg
Back squat pause	3 x 3	140 kg
Deadlift pause	3 x 3	180 kg
Leg extension	max reps	110 kg
Hip thrust	max reps	180 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	110 kg
Dorian row	max reps	120 kg
Assault / Week 3 / 85%
Bench press	5,3,2,1	120 kg
Dorian row	5,3,2,1	140 kg
Shoulder press	5,3,2,1	60 kg
Back squat	5,3,2,1	170 kg
Deadlift	5,3,2,1	210 kg
Leg extension	max reps	110 kg
Hip thrust	max reps	180 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	110 kg
Dorian row	max reps	120 kg
Assault / Week 4 / 70%
Bench press	3 x 10	100 kg
Dorian row	3 x 10	110 kg
Shoulder press	3 x 10	50 kg
Back squat	3 x 10	140 kg
Deadlift	3 x 10	180 kg
Leg extension	max reps	110 kg
Hip thrust	max reps	180 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	110 kg
Dorian row	max reps	120 kg
Assault / Week 5 / 70%
Bench press spoto	3 x 3	100 kg
Dorian row pause	3 x 3	110 kg
Shoulder press pause	3 x 3	50 kg
Back squat pause	3 x 3	140 kg
Deadlift pause	3 x 3	180 kg
Leg extension	max reps	110 kg
Hip thrust	max reps	180 kg
Hamstring curl	max reps	50 kg
Bench press	max reps	110 kg
Dorian row	max reps	120 kg
Assault / Week 6 / 90%
Bench press	3 x 3	130 kg
Dorian row	3 x 3	140 kg
Shoulder press	3 x 3	70 kg
Back squat	3 x 3	180 kg
Deadlift	3 x 3	230 kg
Leg extension	max reps	110 kg
Hip thrust	max reps	180 kg
Hamstring curl	max reps	50 kg
Assault / Week 7 / 75%
Bench press	max reps	110 kg
Dorian row	max reps	120 kg
Shoulder press	max reps	60 kg
Back squat	max reps	150 kg
Deadlift	max reps	190 kg
Assault / Week 8 / 100%
Bench press	max weight	140 kg
Dorian row	max weight	160 kg
Shoulder press	max weight	75 kg
Back squat	max weight	200 kg
Deadlift	max weight	250 kg