This is a hypertrophy program that is based on the Smolov squat routine and the Stronglifts 5x5. This program will test your meddle and it will most definitely increase your lean mass provided you eat enough to support your increased workload. This will also most definitely put some serious hair on your chest and some swagger in your step. 

Simply enter your 1 rep max for each of the lifts and the calendar will automatically calculate your lifts for you. Please be mindful of what your true 1 rep max is for each of these lifts. Just because you were able to back squat 400 lbs a year ago doesn't mean you can today. It is best to test yourself a week or two before starting this program and figure out what your true current 1 rep max is. If you don't want to do that, a good rule of thumb is enter a weight that is 90% - 95% of your 1 rep max. The last thing you want to do is have too much weight to perform the routine because then you will feel like a failure, and a wimp, and you will lose all of that hard earned hair on your chest. Then you will probably cry into your pillow, eat too much ice cream and, watch romantic comedies while you drown in your own self pity. 

Feel free to download this spreadsheet in the lower right hand corner of the sheet. You can print it out and replace the calendar on your wall. You wont need that other calendar because for the next 13 weeks the only thing that will matter is this calendar below.