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More Info on RPE
(lbs)
More about RPE Squat 419

16 Week Strength & Aesthetics Bench

Deadlift
249
435
OHP 170
WEEK 1
Movement Sets Reps %1RM Weight %1RM RPE Journal Notes
Superset x2 - - - - -
DB Shoulder Press 2 12 - - 8
Wide Grip Pulldown 2 12 - - 8
DAY 1

Superset x2 - - - - -
Cable Row 2 12 - - 8
Cable Tricep Pushdown 2 12 - - 8
DB Lateral Raise 2 12 - - 8
Superset x2 - - - - -
DB French Press 2 12 - - 8
Hammer Curl 2 12 - - 8

Movement Sets Reps %1RM RPE Journal Notes

DAY 2

3 10 240 55% -
Squat 3 10 250 60% -
Bench 3 10 150 60% -
Stiff Leg Deadlift 3 10 175 40% -

Movement Sets Reps %1RM RPE Journal Notes

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal Notes

DAY 4

Squat 3 5 295 70% -

Close Grip Bench 3 5 175 70% -
Incline Bench 3 5 - - 8
Overhead Press 3 5 234.5 70% -

Movement Sets Reps %1RM RPE Journal Notes

Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8

Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal Notes

Squat 3 7 230 55% -
DAY 6

Pause Squat 3 7 210 50% -

Bench 3 7 135 55% -
Deadlifts 5 3 270 65% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -

WEEK 2
Movement Sets Reps %1RM RPE Journal Notes
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
DAY 1

Superset x2 - - - -
Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal Notes

DAY 2

Deficit Deadlift 3 10 250 57.5% -

Squat 3 10 260.00 62.5% -
Bench 3 10 155.00 62.5% -
Stiff Leg Deadlift 3 10 185.00 42.5% -

Movement Sets Reps %1RM RPE Journal Notes

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal Notes

DAY 4

Squat 3 5 305 72.5% -

Close Grip Bench 3 5 180 72.5% -
Incline Bench 3 5 - 8
Overhead Press 3 5 125 72.5% -

Movement Sets Reps %1RM RPE Journal Notes

DAY 5
 Superset x2 - - - -
Barbell Rows 2 15 - 8

DAY 5
Rope Tricep Pushdown 2 15 - 8
Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal Notes

Squat 3 7 57.5% -
DAY 6

Pause Squat 3 7 52.5% -

Bench 3 7 52.5% -
Deadlifts 5 3 67.5% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -

WEEK 3
Movement Sets Reps %1RM RPE Journal Notes
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
DAY 1

Superset x2 - - - -
Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal Notes

DAY 2

Deficit Deadlift 3 10 260 60% -

Squat 3 10 270 65% -
Bench 3 10 65% -
Stiff Leg Deadlift 3 10 45% -

Movement Sets Reps %1RM RPE Journal Notes

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal Notes

DAY 4

Squat 3 5 315 75% -

Close Grip Bench 3 5 185 75% -
Incline Bench 3 5 - 8
Overhead Press 3 5 130 75% -

Movement Sets Reps %1RM RPE Journal Notes

Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8

Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal Notes

Squat 3 7 60% -
DAY 6

Pause Squat 3 7 55% -

Bench 3 7 55% -
Deadlifts 5 3 70% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -

WEEK 4
Movement Sets Reps %1RM RPE Journal Notes
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
DAY 1

Superset x2 - - - -
Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal Notes

DAY 2

Deficit Deadlift 3 10 270 62.5% -

Squat 3 10 285 67.5% -
Bench 3 10 170 67.5% -
Stiff Leg Deadlift 3 10 205 47.5% -

Movement Sets Reps %1RM RPE Journal Notes

Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8
 Movement Sets Reps %1RM RPE Journal Notes

DAY 4
Squat 3 5 325 77.5% -
Close Grip Bench 3 5 195 77.5% -
Incline Bench 3 5 - 8
Overhead Press 3 5 130 77.5% -

Movement Sets Reps %1RM RPE Journal Notes

Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8

Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal Notes

Squat 3 7 260 62.5% -
DAY 6

Pause Squat 3 7 240 57.5% -

Bench 3 7 145 57.5% -
Deadlifts 5 3 315 72.5% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -