Heavy Light Medium Template: Welcome

HEAVY LIGHT MEDIUM T
Welcome
Thank you for purchasing the Barbell Medicine Heavy Light Medium Template.
This template is a template where the lifter is exposed to many different movement patterns
across many different tasks.
In this template, HLM refers to loading, but not necessarily fatigue. Through manipulation of t
adaptations. The heavy days will focus on driving performance adaptations on the Big 3, the s
The light days will employ higher volume to select for muscular hypertrophy adaptations prim
serve as a blend of both.
Overall, HLM represents an example of concurrent periodization we think is a good fit for folk
anytime soon, but who want a strength-biased template.
Hope you enjoy this template and for any questions please shoot us an email at info@barbellm
Watch Introductory
Video
Version 1.1
Released 11/17/2018
HEAVY LIGHT MEDIUM TEMPLATE
icine Heavy Light Medium Template.
er is exposed to many different movement patterns in order to improve performance
ut not necessarily fatigue. Through manipulation of the load we can target different
driving performance adaptations on the Big 3, the squat, bench press, and deadlift.
to select for muscular hypertrophy adaptations primarily. Finally, the medium days
ncurrent periodization we think is a good fit for folks who aren't going to a meet
ased template.
questions please shoot us an email at info@barbellmedicine.com.
Watch Introductory
Video
Version 1.1
Released 11/17/2018
HELP & INFORMATION
Find information to answer questions on various topics here. Select a help topic from the menu below:
[Click to Select Help Topic]

pics here. Select a help topic from the menu below:
Here, you will find links to various resources withing topics of interes
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
links to various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat

303 Tempo Squat
530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
CALCULATOR
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and n
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with t
calculate your estimated one-rep max. Enter your number beneath the corresponding REPS column header co
for which you wish to calculate your one-rep max.
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the hi
box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE 100 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
CALCULATORS Help
different RPE (Rated Perceived Exertion) and number of reps.
whole number on the row corresponding with the RPE for which you wish to
eath the corresponding REPS column header containing the number of reps
for 8 reps at 9 RPE, you would enter a number in the highlighted box.
ted one-rep max will be calculated using the highest weight you enter in any
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
ANALYSIS
REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION BENCH
WEEK 1 REPS 1 LBS 100%
ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%
WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

COMPETITION DEAD LIFT

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


COMPETITION PRESS

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

ANALYSIS

COMPETITION SQUAT

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL BENCH- METHOD 3

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL DEAD LIFT- METHOD 1

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

ANALYSIS

SUPPLEMENTAL DEAD LIFT - METHOD 2

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL SQUAT - METHOD 1

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%



REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

ANALYSIS

COMPETITION BENCH

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
WEEK 9 #REF! #REF! #REF! 1 REPS 1 LBS 60%
0 REPS 0 LBS 40%

WEEK 11 #REF! #REF! #REF!
0 REPS 0 LBS 30%
0 REPS 0 LBS 20%
- #REF! #REF! #REF! 0 REPS 0 LBS 0%

WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 - WEEK 8 WEEK 9 WEEK 10 WEEK 11 WEEK 12 WEEK 13 -

COMPETITION DEAD LIFT

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


COMPETITION PRESS

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

ANALYSIS

COMPETITION SQUAT

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL BENCH- METHOD 3

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL DEAD LIFT- METHOD 1

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

ANALYSIS

SUPPLEMENTAL DEAD LIFT - METHOD 2

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%



REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%



REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

Day
Exercise One: Squat with belt
WEEK 1
Exercise Two: Press with belt
Exercise Three: 2ct Paused Deadlift

Notes:
Day
WEEK 2

WE
Notes:
Day
EK 3
WEEK 3
Notes:
Day
4
WEEK 4
Notes:
Day
WEEK 5
Exercise Three: 2" deficit DL

Notes:
Day
WEEK 6

WE
Notes:
Day
EK 7
WEEK 7
Notes:
Day
8
WEEK 8
Notes:
Day 1
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
Squat with belt
•6 reps @ RPE 9 (81% 1RM)
•No back off sets
•6 reps @ 7 (76% 1RM)

•6 reps @ RPE 8 (78% 1RM)
Press with belt
•6 reps @ RPE 9 (81% 1RM)
•No back off sets
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
ct Paused Deadlift
•4 reps @ RPE 9 (86%)
•No back off sets
Day 1
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
Squat with belt •6 reps @ RPE 9 (81% 1RM)
•Take 5% off the bar from 6 @ 9 and do 12
reps (sets of 4-6), No Set > RPE 8
•6 reps @ 7 (76% 1RM)

•6 reps @ RPE 8 (78% 1RM)
Press with belt •6 reps @ RPE 9 (81% 1RM)
•4 reps @ RPE 7 (81%)
•4 reps @ RPE 8 (84%)
ct Paused Deadlift
•4 reps @ RPE 9 (86%)
•-6% from 4 @ 9 x 1 set of 4 reps
Day 1
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
ct Paused Deadlift
•4 reps @ RPE 9 (86%)
•-6% from 4 @ 9 x 2 sets of 4 reps
Day 1
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ 7 (76% 1RM)

•6 reps @ RPE 8 (78% 1RM)
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
ct Paused Deadlift
•4 reps @ RPE 9 (86%)
Day 1
•1 Rep @ RPE 8 (90-92% 1RM)
Squat with belt • 4 reps @ RPE 9 (86%1RM)
• Do 2 sets of 4 reps @ 78%
•1 Rep @ RPE 8 (90-92% 1RM)

Press with belt • 4 reps @ RPE 9 (86%1RM)
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
2" deficit DL
•4 reps @ RPE 9 (86%)
Day 1
•1 Rep @ RPE 8 (90-92% 1RM)
•1 Rep @ RPE 8 (90-92% 1RM)

•4 reps @ RPE 7 (81%)
•4 reps @ RPE 8 (84%)
2" deficit DL
•4 reps @ RPE 9 (86%)
Day 1
•1 Rep @ RPE 8 (90-92% 1RM)
•1 Rep @ RPE 8 (90-92% 1RM)
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
2" deficit DL
•4 reps @ RPE 9 (86%)
Day 1
•1 Rep @ RPE 8 (90-92% 1RM)
•1 Rep @ RPE 8 (90-92% 1RM)

•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
2" deficit DL
•4 reps @ RPE 9 (86%)
Day 2
Exercise One: Bench with 1-Sec Pause
Leg Press, Belt Squat, or

Exercise Two:
Split Squat
Exercise Three: Lever Row

Notes:
Day 2

Exercise Two:
Split Squat
Notes:
Day 2
Exercise Two:
Split Squat
Notes:
Day 2

Exercise Two:
Split Squat
Notes:
Day 2
Exercise Two: HBBS or SSB Squat
Exercise Three: Pendlay Row

Notes:
Day 2

Notes:
Day 2
Notes:
Day 2
Notes:
2 D
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
Exercise One:
•6 reps @ RPE 9 (81% 1RM)
•No back off sets
•10 reps @ RPE 7

• 10 reps @ RPE 8
Exercise Two:
•10 reps @ RPE 9
•No back off sets
14-16 @ RPE 8, 3-5

Exercise Three:
MYOREPS
Notes:
2 D
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ RPE 9 (81% 1RM)
Exercise One:
•Take 5% off the bar from
6 @ 9 and do 12 reps (sets
of 4-6), No Set > RPE 8
•10 reps @ RPE 7

• 10 reps @ RPE 8
•10 reps @ RPE 9 Exercise Two:
• Do 2 more sets of 10
within 10% of 10 @ 9
14-16 @ RPE 8, 3-5
Exercise Three:
MYOREPS
Notes:
2 D
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ RPE 9 (81% 1RM)
Exercise One:
•10 reps @ RPE 7
• 10 reps @ RPE 8
14-16 @ RPE 8, 3-5

Exercise Three:
MYOREPS
Notes:
2 D
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ RPE 9 (81% 1RM)
Exercise One:
•10 reps @ RPE 7

• 10 reps @ RPE 8
14-16 @ RPE 8, 3-5

Exercise Three:
MYOREPS
Notes:
2 D
•1 Rep @ RPE 8 (90-92%
1RM)
Exercise One:
• 4 reps @ RPE 9 (86%1RM)
•8 reps @ RPE 7
•8 reps @ RPE 8
• 8 reps @ RPE 9 Exercise Two:
• Do 1 set of 8 within 10%
of 8 @ 9
• 11 reps @ 6
•11 reps @ 7
•11 reps @ 8 Exercise Three:
• Repeat 11 @ 8 x 2 sets of
11
Notes:
2 D
•1 Rep @ RPE 8 (90-92%
1RM)
Exercise One:
• 4 reps @ RPE 9 (86%1RM)
•8 reps @ RPE 7
•8 reps @ RPE 8
• Do 2 sets of 8 within 10%
of 8 @ 9
• 11 reps @ 6
•11 reps @ 7
11
Notes:
2 D
•1 Rep @ RPE 8 (90-92%
1RM)
Exercise One:
• 4 reps @ RPE 9 (86%1RM)
•8 reps @ RPE 7
•8 reps @ RPE 8
• Do 2 sets of 8 within 10%
of 8 @ 9
• 11 reps @ 6
•11 reps @ 7
11
Notes:
2 D
•1 Rep @ RPE 8 (90-92%
1RM)
Exercise One:
• 4 reps @ RPE 9 (86%1RM)
•8 reps @ RPE 7
•8 reps @ RPE 8
• Do 2-3 sets of 8 within
10% of 8 @ 9
• 11 reps @ 6
•11 reps @ 7
11
Notes:
Day 3
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
Deadlift with belt
•6 reps @ RPE 9 (81% 1RM)
•No back off sets
•4 reps @ RPE 7 (81%)

Incline Bench or Close •4 reps @ RPE 8 (84%)
Grip Bench •4 reps @ RPE 9 (86%)
•No back off sets
•1 rep @ RPE 8 (90-93%)

HBBS •75% e1RM x 5 reps x 3
sets
Day 3
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ RPE 9 (81% 1RM)
Deadlift with belt
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
Incline Bench or Close
•4 reps @ RPE 9 (86%)
Grip Bench
•-6% from 4 @ 9 x 1 set of
4 reps
•1 rep @ RPE 8 (90-93%)
sets
Day 3
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ RPE 9 (81% 1RM)
Deadlift with belt
•4 reps @ RPE 7 (81%)
•4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (86%)
Grip Bench
•-6% from 4 @ 9 x 2 sets of
4 reps
•1 rep @ RPE 8 (90-93%)

sets
Day 3
•6 reps @ 7 (76% 1RM)
•6 reps @ RPE 8 (78% 1RM)
•6 reps @ RPE 9 (81% 1RM)
Deadlift with belt
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (86%)
Grip Bench
4 reps
•1 rep @ RPE 8 (90-93%)

sets
Day 3
•1 Rep @ RPE 8 (90-92%
1RM)
Deadlift with belt
• 4 reps @ RPE 9 (86%1RM)
•1 rep @ RPE 8 (90-93%)

2ct paused bench •75% e1RM x 5 reps x 4
sets
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
2ct Paused Squat •4 reps @ RPE 9 (86%)
•-8% from 4 @ 9 x 1 set of
4 reps
Day 3
•1 Rep @ RPE 8 (90-92%
1RM)
Deadlift with belt
• 4 reps @ RPE 9 (86%1RM)
•1 rep @ RPE 8 (90-93%)

sets
•4 reps @ RPE 7 (81%)
•4 reps @ RPE 8 (84%)
4 reps
Day 3
•1 Rep @ RPE 8 (90-92%
1RM)
Deadlift with belt
• 4 reps @ RPE 9 (86%1RM)
•1 rep @ RPE 8 (90-93%)
sets
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
4 reps
Day 3
•1 Rep @ RPE 8 (90-92%
1RM)
Deadlift with belt
• 4 reps @ RPE 9 (86%1RM)
•1 rep @ RPE 8 (90-93%)

sets
•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
4 reps
GPP
25 min steady state @ R
Conditioning:
12 minutes HIIT (20s sprint @ 1
Upper Back Work: 6 min AMRAP Upper bac
Trunk Work: 6 min ab work AMRA

Arm Work: 6 min Arm AMRAP sup
GPP
Conditioning:

GPP
Conditioning:
GPP
Conditioning:

GPP
Conditioning:
Upper Back Work: 4 sets of rows or pull ups x 12-1

3 sets of triceps press downs
Arm Work: 2x/wk
3 sets of biceps curls 12-15 re
GPP
Conditioning:


Arm Work: 2x/wk
GPP
Conditioning:

Arm Work: 2x/wk
GPP
Conditioning:

Arm Work: 2x/wk
GPP
25 min steady state @ RPE 6 1x/wk
nutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
6 min AMRAP Upper back work 1x/wk
6 min ab work AMRAP 1x/wk

6 min Arm AMRAP superset 1x/wk
GPP

GPP
GPP

GPP
of rows or pull ups x 12-15 reps @ RPE 8, 2x/wk

s of triceps press downs 12-15 reps @ RPE 8
2x/wk
ts of biceps curls 12-15 reps @ RPE 8 2x/wk
GPP


2x/wk
GPP

2x/wk
GPP

2x/wk
Help
SCHEDULE & LOG - WEEK 1
TOTALS BY EXERCISE HOW TO USE

AVERAGE ESTIMATED ONE-REP
EXERCISE WEIGHT REPS FOLLOWING THE SCHEDULE
INTENSITY MAX
There are 8 weeks in this program. There are 8 schedules with logs for your data in this template for each of the 8 weeks.
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS
For each week in the program, you will work out three days out of each week. The schedule is broken down into your three
WEEK 1 TOTALS
workout days with three different types of exercises to work through for each day.
COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS
COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS LOGGING YOUR DATA
As you work through the three exercises for each day, record the following data for each set in the tables under that
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
exercise:
WEIGHT: Enter the weight you used for the current exercise and set.
SUPPLEMENTAL BENCH - REPS: Enter the number of reps you completed for the current exercise and set.
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH- RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
0 LBS 0 REPS 0% 0 LBS
METHOD 3:
INTENSITY: Calculated for you as you record data for each set.
SUPPLEMENTAL BENCH- METHOD
4:
SUPPLEMENTAL BENCH- METHOD TOTALS

5:
Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL DEAD LIFT-

METHOD 1:
SUPPLEMENTAL DEAD LIFT -

METHOD 2:
SUPPLEMENTAL SQUAT - METHOD

1:

2:
TOTALS: 0 LBS 0 REPS 0% 0 LBS

Help

INTENSITY MAX
WEEK 1 TOTALS
exercise:
0 REPS 0% 0 LBS
METHOD 2:
METHOD 3:
4:

5:

METHOD 1:

METHOD 2:

1:

2:
EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL DEAD LIFT- METHOD 1
METHOD: Squat with belt METHOD: Press with belt METHOD: 2ct Paused Deadlift
REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 min for sets at RPE over 7
•6 reps @ 7 (76% 1RM) •6 reps @ 7 (76% 1RM) •4 reps @ RPE 7 (81%)

•6 reps @ RPE 8 (78% 1RM) •6 reps @ RPE 8 (78% 1RM) •4 reps @ RPE 8 (84%)
REPS & RPE: REPS & RPE: REPS & RPE:
•6 reps @ RPE 9 (81% 1RM) •6 reps @ RPE 9 (81% 1RM) •4 reps @ RPE 9 (86%)
•No back off sets •No back off sets •No back off sets
SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help

INTENSITY MAX
1 TOTALS
exercise:
0 REPS 0% 0 LBS
METHOD 2:
METHOD 3:
4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9
ESTIMATED ESTIMATED ESTIMATED

0 LBS 0 LBS 0 LBS
ONE-REP MAX: ONE-REP MAX: ONE-REP MAX:
FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%
AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:
=ROUNDUP(L29/
(VLOOKUP(1,tbl
REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS
RPECoefficient
WithoutColumn
WEIGHT: 0 LBS Headers,2,0)*M2
WEIGHT: 0 LBS TONNAGE: 0 LBS
9^2+VLOOKUP(
2,tblRPECoeffici
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help

INTENSITY MAX
WEEK 1 TOTALS
exercise:
0 REPS 0% 0 LBS
METHOD 2:
METHOD 3:
4:

5:

METHOD 1:

METHOD 2:

1:

2:

COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2 SUPPLEMENTAL DEAD LIFT - METHOD 2
METHOD: Bench with 1-Sec Pause METHOD: Leg Press, Belt Squat, or Split Squat METHOD: Lever Row
REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 3-4 Min for Sets > RPE 7 REST PERIODS: MYOREP
•6 reps @ 7 (76% 1RM) •10 reps @ RPE 7

•6 reps @ RPE 8 (78% 1RM) • 10 reps @ RPE 8 14-16 @ RPE 8, 3-5
•6 reps @ RPE 9 (81% 1RM) •10 reps @ RPE 9 MYOREPS
•No back off sets •No back off sets
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help

INTENSITY MAX
2 1 TOTALS
exercise:
0 REPS 0% 0 LBS
METHOD 2:
METHOD 3:
4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%
WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

Help

INTENSITY MAX
WEEK 1 TOTALS
exercise:
0 REPS 0% 0 LBS
METHOD 2:
METHOD 3:
4:

5:

METHOD 1:

METHOD 2:

1:

2:

COMPETITION DEAD LIFT SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL SQUAT - METHOD 1
METHOD: Deadlift with belt METHOD: Incline Bench or Close Grip Bench METHOD: HBBS
REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 4-5 min for sets at RPE over 7 REST PERIODS: Max 4-5 min for sets at RPE over 7
•6 reps @ 7 (76% 1RM) •4 reps @ RPE 7 (81%)

•6 reps @ RPE 8 (78% 1RM) •4 reps @ RPE 8 (84%) •1 rep @ RPE 8 (90-93%)
•6 reps @ RPE 9 (81% 1RM) •4 reps @ RPE 9 (86%) •75% e1RM x 5 reps x 3 sets
•No back off sets •No back off sets
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help

INTENSITY MAX
1 TOTALS
exercise:
0 REPS 0% 0 LBS
METHOD 2:
METHOD 3:
4:
DAY WEEK

5:

METHOD 1:
3

METHOD 2:

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
EXERCISE WEIGHT REPS
INTENSITY MAX

WEEK 2 TOTALS
COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS
SUPPLEMENTAL BENCH -
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 2 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM) •6 reps @ 7 (76% 1RM)

•4 reps @ RPE 7 (81%)
•6 reps @ RPE 8 (78% 1RM) •6 reps @ RPE 8 (78% 1RM)
•4 reps @ RPE 8 (84%)
REPS & RPE: •6 reps @ RPE 9 (81% 1RM) REPS & RPE: •6 reps @ RPE 9 (81% 1RM) REPS & RPE:
•4 reps @ RPE 9 (86%)
•Take 5% off the bar from 6 @ 9 and do 12 reps (sets •Take 5% off the bar from 6 @ 9 and do 12 reps (sets
of 4-6), No Set > RPE 8 of 4-6), No Set > RPE 8
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
=ROUNDUP(L29/
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
9^2+VLOOKUP(
2,tblRPECoeffici
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 2 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM)
•10 reps @ RPE 7
•6 reps @ RPE 8 (78% 1RM)
• 10 reps @ RPE 8 14-16 @ RPE 8, 3-5
REPS & RPE: •6 reps @ RPE 9 (81% 1RM) REPS & RPE: REPS & RPE:
•10 reps @ RPE 9 MYOREPS
•Take 5% off the bar from 6 @ 9 and do 12 reps (sets
• Do 2 more sets of 10 within 10% of 10 @ 9
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 2 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 2 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM)

•4 reps @ RPE 7 (81%)
•6 reps @ RPE 8 (78% 1RM)
•4 reps @ RPE 8 (84%) •1 rep @ RPE 8 (90-93%)
•4 reps @ RPE 9 (86%) •75% e1RM x 5 reps x 4 sets
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
DAY WEEK

5:

METHOD 1:
3

METHOD 2:

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 3 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 3 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM) •6 reps @ 7 (76% 1RM)

•4 reps @ RPE 7 (81%)
•4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (86%)
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE
INTENSITY MAX

3 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
=ROUNDUP(L29/
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
9^2+VLOOKUP(
2,tblRPECoeffici
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 3 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM)
•10 reps @ RPE 7
•6 reps @ RPE 8 (78% 1RM)
• 10 reps @ RPE 8 14-16 @ RPE 8, 3-5
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 3 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 3 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM)

•4 reps @ RPE 7 (81%)
•6 reps @ RPE 8 (78% 1RM)
•4 reps @ RPE 8 (84%) •1 rep @ RPE 8 (90-93%)
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE
INTENSITY MAX

3 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
DAY WEEK

5:

METHOD 1:
3

METHOD 2:

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 4 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 4 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM) •6 reps @ 7 (76% 1RM)

•4 reps @ RPE 7 (81%)
•4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (86%)
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE
INTENSITY MAX

4 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
=ROUNDUP(L29/
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
9^2+VLOOKUP(
2,tblRPECoeffici
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 4 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM)
•10 reps @ RPE 7
•6 reps @ RPE 8 (78% 1RM)
• 10 reps @ RPE 8 14-16 @ RPE 8, 3-5
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 4 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 4 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•6 reps @ 7 (76% 1RM)

•4 reps @ RPE 7 (81%)
•6 reps @ RPE 8 (78% 1RM)
•4 reps @ RPE 8 (84%) •1 rep @ RPE 8 (90-93%)
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE
INTENSITY MAX

4 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
DAY WEEK

5:

METHOD 1:
3

METHOD 2:

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 5 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 5 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

METHOD: Squat with belt METHOD: Press with belt METHOD: 2" deficit DL
•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-92% 1RM) •1 Rep @ RPE 8 (90-92% 1RM)
•4 reps @ RPE 8 (84%)
REPS & RPE: • 4 reps @ RPE 9 (86%1RM) REPS & RPE: • 4 reps @ RPE 9 (86%1RM) REPS & RPE:
•4 reps @ RPE 9 (86%)
• Do 2 sets of 4 reps @ 78% • Do 2 sets of 4 reps @ 80%
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE
INTENSITY MAX

5 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
=ROUNDUP(L29/
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
9^2+VLOOKUP(
2,tblRPECoeffici
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 5 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

METHOD: Bench with 1-Sec Pause METHOD: HBBS or SSB Squat METHOD: Pendlay Row
REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Max 3-4 Min for Sets > RPE 7 REST PERIODS: Max 3-4 Min for Sets > RPE 7
•8 reps @ RPE 7 • 11 reps @ 6

•1 Rep @ RPE 8 (90-92% 1RM)
•8 reps @ RPE 8 •11 reps @ 7
REPS & RPE: • 4 reps @ RPE 9 (86%1RM) REPS & RPE: REPS & RPE:
• 8 reps @ RPE 9 •11 reps @ 8
• Do 1 set of 8 within 10% of 8 @ 9 • Repeat 11 @ 8 x 2 sets of 11
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 5 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 5 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

METHOD: Deadlift with belt METHOD: 2ct paused bench METHOD: 2ct Paused Squat
•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-92% 1RM)
•1 rep @ RPE 8 (90-93%) •4 reps @ RPE 8 (84%)
•75% e1RM x 5 reps x 4 sets •4 reps @ RPE 9 (86%)
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE
INTENSITY MAX

5 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
DAY WEEK

5:

METHOD 1:
3

METHOD 2:

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 6 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 6 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (86%)
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE
INTENSITY MAX

6 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
=ROUNDUP(L29/
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
9^2+VLOOKUP(
2,tblRPECoeffici
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 6 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•8 reps @ RPE 7 • 11 reps @ 6

•1 Rep @ RPE 8 (90-92% 1RM)
•8 reps @ RPE 8 •11 reps @ 7
• 8 reps @ RPE 9 •11 reps @ 8
• Do 2 sets of 8 within 10% of 8 @ 9 • Repeat 11 @ 8 x 2 sets of 11
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 6 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 6 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-92% 1RM)
•1 rep @ RPE 8 (90-93%) •4 reps @ RPE 8 (84%)
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE
INTENSITY MAX

6 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
DAYWEEK

5:

3
METHOD 1:

METHOD 2:

1:

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 7 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 7 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (86%)
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE
INTENSITY MAX

7 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
=ROUNDUP(L29/
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
9^2+VLOOKUP(
2,tblRPECoeffici
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 7 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•8 reps @ RPE 7 • 11 reps @ 6

•1 Rep @ RPE 8 (90-92% 1RM)
•8 reps @ RPE 8 •11 reps @ 7
• 8 reps @ RPE 9 •11 reps @ 8
• Do 2 sets of 8 within 10% of 8 @ 9 • Repeat 11 @ 8 x 3 sets of 11
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 7 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 7 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-92% 1RM)
•1 rep @ RPE 8 (90-93%) •4 reps @ RPE 8 (84%)
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE
INTENSITY MAX

7 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
DAYWEEK

5:

3
METHOD 1:

METHOD 2:

1:

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 8 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 8 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•4 reps @ RPE 7 (81%)

•4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (86%)
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE
INTENSITY MAX

8 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
1

METHOD 1:
DAY

METHOD 2:

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
=ROUNDUP(L29/
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
9^2+VLOOKUP(
2,tblRPECoeffici
entWithoutColu
mnHeaders,2,0)
*M29+VLOOKUP
(3,tblRPECoeffic
ientWithoutColu
mnHeaders,2,0))
,0):
Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 8 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

METHOD: Bench with 1-Sec Pause METHOD: HBBS or SSB Squat METHOD: HBBS or SSB Squat
REST PERIODS: Max 4-5 Min for Sets at RPE Over 7 REST PERIODS: Squat with belt REST PERIODS: Max 3-4 Min for Sets > RPE 7
•8 reps @ RPE 7 • 11 reps @ 6

•1 Rep @ RPE 8 (90-92% 1RM)
•8 reps @ RPE 8 •11 reps @ 7
• 8 reps @ RPE 9 •11 reps @ 8
• Do 2-3 sets of 8 within 10% of 8 @ 9 • Repeat 11 @ 8 x 3 sets of 11
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE
INTENSITY MAX

2 8 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
WEEK

5:
DAY

METHOD 1:

METHOD 2:

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
INTENSITY MAX

WEEK 8 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:

5:

METHOD 1:

METHOD 2:

1:

2:

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-92% 1RM)
•1 rep @ RPE 8 (90-93%) •4 reps @ RPE 8 (84%)
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE
INTENSITY MAX

8 TOTALS
0 REPS 0% 0 LBS
METHOD 2:
SUPPLEMENTAL BENCH-
METHOD 3:

4:
DAYWEEK

5:

3
METHOD 1:

METHOD 2:

1:

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

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Heavy Light Medium Template: Welcome

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HEAVY LIGHT MEDIUM T

icine Heavy Light Medium Template.

er is exposed to many different movement patterns in order to improve performance

[Click to Select Help Topic]

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

530 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 100 lbs

different RPE (Rated Perceived Exertion) and number of reps.

8 REPS 9 REPS 10 REPS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%