DL:    BS:    BP:    PR:    SP:    BW:  
 Wilks 362 Advanced (326 to 414) 
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