Based on this post by Ripped Body

5 = lbs
Edit these Cells 2.5 = lbs
Optional Edits
Round (5=lb, 2.5=kg) 5

Main Lifts
Type Lift One Rep Max
Squat Variation Squat 100
Horizontal Push Bench Press 100
Deadlift Variation Conventional Deadlift 100
Vertical Push Overhead Press 100

Accessories
Type Lift
Standing Calf Raises Calf Raises w/ Smith Machine
Hip Hinge Variation Barbell Hip Thrusts
Vertical Pull Chin Ups
Horizontal Pull Seated Cable Rows
Flys Cable Flys
Leg Press Seated Leg Press
Incline Push Barbell Incline Press
Triceps Isolation Tricep Pushdowns
Biceps Isolation Hammer Curls
Single Leg Variation Bulgarian Split Squats
5 = lbs
2.5 =Movement
lbs Customizations

Squat Options Deadlift Options Single Leg Variant Standing Calf Raises
Squat Conventional DeadliftBulgarian Split SquatsCalf Raises w/ Smith Machine
Front Squat Sumo Deadlift Lunges Calf Raises w/ Leg Press
Safety Bar Squat Romanian Deadlift Pistol Squats Calf Raises - Other
Good Mornings
Hip Hinge Vertical Pull Horizontal Pull Horizontal Push Vertical Push Flys
Barbell Hip Thrusts Chin Ups Seated Cable RowsBench Press Overhead Press Cable Flys
Barbell Glute BridgesPull Ups Dumbbell Rows Dumbbell Press Dumbbell Press Dumbbell Flys
Cable Pull Throughs Lat Pulldown Seal Rows Landmine Press
Machine Rows
TRX Rows
T-Bar Rows
Leg Press Incline Push Triceps Isolation Biceps Isolation
Seated Leg Press Dumbbell Incline PressCable Tricep Extensions Cable Curls
45 Degree Leg PressBarbell Incline Press Tricep Pushdowns Dumbbell Bicep Curls
Hack Squat Machine Incline Press Skullcrushers Hammer Curls
Dumbbell Tricep ExtensionsPreacher Curls
Barbell Curls
Bicep Curls
 Week 1
Min Max Min Day 1 - Lower Body (Strength)
Max
Type Exercise Sets Reps Reps PercentagePercentage
Squat Variation Squat 4 5 5 82.50% 87.50%
Deadlift Variation Conventional Deadlift 4 5 5 82.50% 87.50%
Single Leg Variation Bulgarian Split Squats 3 8 8 - -
- Leg Curls 3 8 8 - -
Standing Calf RaisesCalf Raises w/ Smith Machine 5 8 8 - -

Min Max Min Day 2 - Upper Body (Strength)

Max
Type Exercise Sets Reps Reps PercentagePercentage
Horizontal Push Bench Press 4 5 5 82.50% 87.50%
Horizontal Pull Seated Cable Rows 4 6 6 - -
Vertical Push Overhead Press 3 7 7 77.50% 82.50%
Vertical Pull Chin Ups 3 8 8 - -
Triceps Isolation Tricep Pushdowns 3 8 12 - -
Biceps Isolation Hammer Curls 3 8 12 - -

Min Max Min Day 3 - Lower Body (Volume)

Max
Type Exercise Sets Reps Reps PercentagePercentage
Hip Hinge Variation Barbell Hip Thrusts 3 8 8 - -
Leg Press Seated Leg Press 3 8 8 - -
- Leg Extension 3 8 12 - -
- Leg Curl 3 8 12 - -
- Seated Calf Raise 5 12 15 - -

Min Max Min Max Day 4 - Push

Type Exercise Sets Reps Reps PercentagePercentage
Vertical Push Overhead Press 3 8 8 75.00% 80.00%
Horizontal Push Bench Press 3 8 8 75.00% 80.00%
- Dips 3 8 12 - -
Flys Cable Flys 3 12 15 - -

Min Max Min Max Day 5 - Pull

Type Exercise Sets Reps Reps PercentagePercentage
Horizontal Pull Seated Cable Rows 3 8 8 - -
Vertical Pull Chin Ups 3 8 8 - -
- Weighted Back Extensions 3 8 12 - -
- Face Pulls 2 12 15 - -
1
0
 Edit Green Cells!
Week 1
y 1 - Lower Min
Body (Strength)
Max All Reps
Weight Weight Achieved? First Set RPE
80 85 YES 8
80 85 YES 8
- 100 YES 8
- 100 YES 8
- 100 YES 8

y 2 - Upper Min
Body (Strength)
Max All Reps
Weight Weight Achieved? First Set RPE
80 85 YES 8
- 65 YES 8
75 80 YES 8
- 0 YES 8
- 25 36 8
- 15 36 8

y 3 - LowerMin
Body (Volume)
Max All Reps
Weight Weight Achieved? First Set RPE
- 100 YES 8
- 100 NO 8
- 100 36 8
- 100 36 8
- 100 75 8
8
Day 4Min
- Push Max All Reps
Weight Weight Achieved? First Set RPE
75 80 YES 8
75 80 YES 8
- 0 36 8
- 15 45 8

Day 5Min
- Pull Max All Reps
Weight Weight Achieved? First Set RPE
- 100 YES 8
- 100 YES 8
- 50 36 8
- 15 30 8
 Notes (e.g. rep count for accessories, etc.)
<-- Select "YES" if all reps were achieved for all sets.
<-- Select "NO" if al reps WERE NOT achieved for all sets.
<-- For exercises without a 1RM %, input the weight manually.

Notes (e.g. rep count for accessories, etc.)

<-- For isolation exercises (blue) write in TOTAL reps done + weight.

Notes (e.g. rep count for accessories, etc.)

Notes (e.g. rep count for accessories, etc.)

Notes (e.g. rep count for accessories, etc.)

 Edit Green Cells!
Week 2
Day 1 - Max
Min Lower Body (Strength)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Squat Variation Squat 4 4 85 90 YES
Deadlift Variation Conventional Deadlift 4 4 90 95 YES
Single Leg Variation Bulgarian Split Squats 3 7 - 105 YES
- Leg Curls 3 7 - 105 YES
Standing Calf RaisesCalf Raises w/ Smith Machine 5 7 - 105 YES

Day 2 - Max
Min Upper Body (Strength)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Horizontal Push Bench Press 4 4 85 90 YES
Horizontal Pull Seated Cable Rows 4 5 - 70 YES
Vertical Push Overhead Press 3 6 80 85 YES
Vertical Pull Chin Ups 3 7 - 5 YES
Triceps Isolation Tricep Pushdowns 3 12 - 30
Biceps Isolation Hammer Curls 3 12 - 20

Day 3 -Max
Min Lower Body (Volume)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Hip Hinge Variation Barbell Hip Thrusts 3 7 - 105 YES
Leg Press Seated Leg Press 3 7 - 100 YES
- Leg Extension 3 12 - 105
- Leg Curl 3 12 - 105
- Seated Calf Raise 5 15 - 105

Min Day 4 -All

Max Push
Reps
Type Exercise Sets Reps Weight Weight Achieved?
Vertical Push Overhead Press 3 7 80 85 YES
Horizontal Push Bench Press 3 7 80 85 YES
- Dips 3 12 - 5
Flys Cable Flys 3 15 - 20

Min Day 5All

Max - Pull
Reps
Type Exercise Sets Reps Weight Weight Achieved?
Horizontal Pull Seated Cable Rows 3 7 - 105 YES
Vertical Pull Chin Ups 3 7 - 105 YES
- Weighted Back Extensions 3 12 - 55
- Face Pulls 2 15 - 20
1
0
2
dy (Strength)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8 EXAMPLE: keep same weight next week
8 EXAMPLE: increase weight next week
8

dy (Strength)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
8
8

dy (Volume)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
8
8
ush
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8

Pull
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
 Edit Green Cells!
Week 3
Day 1 - Max
Min Lower Body (Strength)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Squat Variation Squat 4 3 90 95 YES
Deadlift Variation Conventional Deadlift 4 3 100 105 NO
Single Leg Variation Bulgarian Split Squats 3 6 - 110 NO
- Leg Curls 3 6 - 110 NO
Standing Calf RaisesCalf Raises w/ Smith Machine 5 6 - 110 NO

Day 2 - Max
Min Upper Body (Strength)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Horizontal Push Bench Press 4 3 90 95 YES
Horizontal Pull Seated Cable Rows 4 4 - 75 YES
Vertical Push Overhead Press 3 5 85 90 YES
Vertical Pull Chin Ups 3 6 - 10 YES
Triceps Isolation Tricep Pushdowns 3 12 - 30
Biceps Isolation Hammer Curls 3 12 - 20

Day 3 -Max
Min Lower Body (Volume)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Hip Hinge Variation Barbell Hip Thrusts 3 6 - 110 YES
Leg Press Seated Leg Press 3 6 - 105 YES
- Leg Extension 3 12 - 105
- Leg Curl 3 12 - 105
- Seated Calf Raise 5 15 - 105

Min Day 4 -All

Max Push
Reps
Type Exercise Sets Reps Weight Weight Achieved?
Vertical Push Overhead Press 3 6 85 90 YES
Horizontal Push Bench Press 3 6 85 90 YES
- Dips 3 12 - 5 36
Flys Cable Flys 3 15 - 20 45

Min Day 5All

Max - Pull
Reps
Type Exercise Sets Reps Weight Weight Achieved?
Horizontal Pull Seated Cable Rows 3 6 - 110 YES
Vertical Pull Chin Ups 3 6 - 110 YES
- Weighted Back Extensions 3 12 - 55
- Face Pulls 2 15 - 20
1
0
3
dy (Strength)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
8

dy (Strength)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8 Accessory weight will not increase next week (deload). Reps
8 should still be logged this week for informational purposes.
8

dy (Volume)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
8
8
ush
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8

Pull
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
 Edit Green Cells!
Week 4 (Deload)
Day 1 - Max
Min Lower Body (Strength)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Squat Variation Squat 3 3 80 85 YES
Deadlift Variation Conventional Deadlift 3 3 85 85 YES
Single Leg Variation Bulgarian Split Squats 3 6 - 90 YES
- Leg Curls 3 6 - 90 YES
Standing Calf RaisesCalf Raises w/ Smith Machine 5 6 - 90 YES

Day 2 - Upper Body

Min (Strength)
All Reps
Type Exercise Sets Reps Percentage
Weight Achieved?
Horizontal Push Bench Press 3 3 80 85 YES
Horizontal Pull Seated Cable Rows 4 4 - 65 YES
Vertical Push Overhead Press 2 5 75 80 YES
Vertical Pull Chin Ups 3 6 - 5 YES
Triceps Isolation Tricep Pushdowns 2 8 - 30 -
Biceps Isolation Hammer Curls 2 8 - 20 -

Day 3 -Max
Min Lower Body (Volume)
All Reps
Type Exercise Sets Reps Weight Weight Achieved?
Hip Hinge Variation Barbell Hip Thrusts 3 6 - 95 YES
Leg Press Seated Leg Press 3 6 - 90 YES
- Leg Extension 2 8 - 105
- Leg Curl 2 8 - 105
- Seated Calf Raise 4 12 - 105

Min Day 4 -All

Max Push
Reps
Type Exercise Sets Reps Weight Weight Achieved?
Vertical Push Overhead Press 2 6 75 80 YES
Horizontal Push Bench Press 2 6 75 80 YES
- Dips 2 8 - 5
Flys Cable Flys 2 12 - 20

Min Day 5All

Max - Pull
Reps
Type Exercise Sets Reps Weight Weight Achieved?
Horizontal Pull Seated Cable Rows 3 6 - 95 YES
Vertical Pull Chin Ups 3 6 - 95 YES
- Weighted Back Extensions 2 8 - 55
- Face Pulls 1 12 - 20
1
0
eload)
dy (Strength)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
8

dy (Strength)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
8
8

dy (Volume)
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8
8
8
ush
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8

Pull
First Set RPE Notes (e.g. rep count for accessories, etc.)
8
8
8
8