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This is a 4 set work out with weight amounts between 135 pounds through 420 pounds.  This is very simple to follow and can provide a very good workout.  This chart can be printed out and given to each person or group.  The chart eliminates the "guessing" and tells each athlete what amount of weight should be used for each set.  

For an example:  An athlete has a bench press max of 280 pounds.  He will go to the 280 weight column.  His 1st set is 60% of his max, which is 170 pounds.  He will do 10 repetitions with 170 pounds.  His second set is 70% of his max and he should do 195 pounds for 8 reps.  His third set is 80% of his max (255 pounds) for 6 reps.  Finally, his last set is 85% of his max (240 pound) for 4 reps. 

It is good to recheck the athletes max every 4-6 weeks.  He will then take his new max and apply it to the chart.  This type of chart can be applied to any lift (squat, bench press, dead lifts, power cleans, etc.)

10-8-6-4 Workout

Weight

60% (10 reps)

70% (8 reps)

80% (6 reps)

85% (4 reps)

Weight

60% (10 reps)

70% (8 reps)

80% (6 reps)

85% (4 reps)

135

80

95

110

115

280

170

195

255

240

140

85

100

110

120

285

170

195

230

245

145

85

100

115

125

290

175

200

230

245

150

90

105

120

130

295

175

210

235

250

155

95

115

125

130

300

180

215

240

255

160

95

110

130

135

305

185

215

245

260

165

100

115

130

140

310

185

220

250

265

170

100

115

135

145

315

190

220

250

270

175

105

120

140

150

320

190

225

255

270

180

110

125

145

155

325

195

230

260

275

185

110

125

150

160

330

200

230

265

280

190

115

130

150

160

335

200

230

270

285

195

115

135

155

165

340

205

235

270

290

200

120

140

160

170

345

205

235

275

295

205

125

145

165

175

350

210

240

280

300

210

125

145

170

180

355

215

250

285

300

215

130

150

170

185

360

215

250

290

305

220

130

150

175

185

365

220

255

290

310

225

135

155

180

190

370

220

255

295

315

230

140

160

185

195

375

225

260

300

320

235

140

165

190

200

380

230

265

305

325

240

145

170

190

205

385

230

265

310

330

245

145

170

195

210

390

235

270

310

330

250

150

175

200

215

395

235

270

315

335

255

155

180

205

215

400

240

280

320

340

260

155

180

210

220

405

245

285

325

345

265

160

185

210

225

410

245

285

330

350

270

160

185

215

230

415

250

290

330

355

275

155

190

220

235

420

250

290

335

355

 

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