To have your own copy to edit, make sure to click File —> Make A Copy to your own Google

Drive.

Deadlift
Training Maxes LB KG
Calculated
Squat 352 Weekly Max Week 1 Week 2 Week 3 Week 4 RPE Rating Definition Recommended Splits:
Bench 231 Squat #VALUE! #VALUE! #VALUE! #VALUE! 10 Maximum Effort, could not have done another rep Monday Wednesday Friday Saturday
Deadlift 550 Squat TS Weight 127.5 @ 7 RPE @ 7.5 RPE @ 8 RPE 9.5 Maybe had 1 more rep left in the tank Squat Primary Squat Secondary Squat
Squat TS RPE #VALUE! #VALUE! #VALUE! #VALUE! 9 Had 1 more rep left in the tank Bench Secondary Bench Tertiary Bench Primary Bench
Bench Press #VALUE! #VALUE! #VALUE! #VALUE! 8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift Primary Deadlift
Bench TS Weight @ 6.5 RPE @ 7 RPE @ 7.5 RPE @ 8 RPE 8 Had 2 more reps left in the tank
Bench TS RPE #VALUE! #VALUE! #VALUE! #VALUE! 7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left Monday Tuesday Thursday Saturday
Deadlift #VALUE! #VALUE! #VALUE! #VALUE! 7 Had 3 more reps left in the tank Squat Primary Squat Secondary Squat
Deadlift TS
Weight 195.0 @ 6.5 RPE @ 7 RPE @ 7.5 RPE 6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left Bench Secondary Bench Primary Bench Tertiary Bench
Deadlift TS RPE #VALUE! #VALUE! #VALUE! #VALUE! 6 Had 4 more reps left in the tank Deadlift Secondary Deadlift Primary Deadlift
Total #VALUE! #VALUE! #VALUE! #VALUE!

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 1 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 1 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Tempo Bench <---Insert <---Insert <---Insert <---Insert Competition Tempo Bench
Press 3-1-0 1 4 82.5 Weight 165 180 37.5 330 1 4 @ 6.5 RPE Weight 170 180 #VALUE! #VALUE! 1 4 @ 7 RPE Weight 175 185 #VALUE! #VALUE! 1 4 @ 7.5 RPE Weight 175 185 #VALUE! #VALUE! Press 3-1-0 1 3 #VALUE! #VALUE! #VALUE!
Competition Tempo Bench Competition Tempo Bench
Press 3-1-0 1 4 80 37.5 320 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! Press 3-1-0 1 3 #VALUE! #VALUE! #VALUE!
Competition Tempo Bench Competition Tempo Bench
Press 3-1-0 3 4 75 35 900 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! Press 3-1-0 3 3 #VALUE! #VALUE! #VALUE!
Incline Dumbbell Bench Incline Dumbbell Bench
Press/Machine Press of @ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each Press/Machine Press of 90% of last
Choice 3 12 set 3 12 set 3 12 set 3 12 set Choice 2 12 week's weight
Pulldown of Choice 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE Pulldown of Choice 3 10 @ 6-7 RPE
Row of Choice 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE Row of Choice 3 10 @ 6-7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 2 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 2 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Pause Squat 0- <---Insert <---Insert <---Insert <---Insert Competition Pause Squat 0-
1-0 1 3 127.5 Weight 260 275 57.5 382.5 1 3 @ 7 RPE Weight 265 280 #VALUE! #VALUE! 1 3 @ 7.5 RPE Weight 270 285 #VALUE! #VALUE! 1 3 @ 8 RPE Weight 275 290 #VALUE! #VALUE! 1-0 1 2 #VALUE! #VALUE! #VALUE!
Competition Pause Squat 0- Competition Pause Squat 0-
1-0 1 5 115 52.5 575 1 5 #VALUE! #VALUE! #VALUE! 1 5 #VALUE! #VALUE! #VALUE! 1 5 #VALUE! #VALUE! #VALUE! 1-0 1 4 #VALUE! #VALUE! #VALUE!
Larsen Close Grip Bench Larsen Close Grip Bench
Press 0-1-0 (3 fingers in Press 0-1-0 (3 fingers in
from normal grip) 1 8 140 62.5 1120 1 8 145 65 1160 1 8 145 65 1160 1 8 150 67.5 1200 from normal grip) 1 7 140 62.5 980
Competition Pause Squat 0- Competition Pause Squat 0-
1-0 3 5 110 50 1650 3 5 #VALUE! #VALUE! #VALUE! 3 5 #VALUE! #VALUE! #VALUE! 3 5 #VALUE! #VALUE! #VALUE! 1-0 3 4 #VALUE! #VALUE! #VALUE!
Larsen Close Grip Bench Larsen Close Grip Bench
Press 0-1-0 (3 fingers in Press 0-1-0 (3 fingers in
from normal grip) 3 8 125 57.5 3000 3 8 130 60 3120 3 8 130 60 3120 3 8 135 60 3240 from normal grip) 3 7 125 57.5 2625
<---Insert <---Insert <---Insert <---Insert
RDLs 2-0-0 1 8 @ 6 RPE Weight #VALUE! #VALUE! 1 8 @ 6 RPE Weight #VALUE! #VALUE! 1 8 @ 6.5 RPE Weight #VALUE! #VALUE! 1 8 @ 7 RPE Weight #VALUE! #VALUE! RDLs 2-0-0 1 7 #VALUE! #VALUE! #VALUE!
RDLs 2-0-0 2 8 #VALUE! #VALUE! #VALUE! 2 8 #VALUE! #VALUE! #VALUE! 2 8 #VALUE! #VALUE! #VALUE! 2 8 #VALUE! #VALUE! #VALUE! RDLs 2-0-0 1 7 #VALUE! #VALUE! #VALUE!
90% of last
Belt Squat/Leg Press 1 10 @ 8 RPE 1 10 @ 8 RPE 1 10 @ 8 RPE 1 10 @ 8 RPE Belt Squat/Leg Press 1 10 week's weight
@ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each 90% of last
Belt Squat/Leg Press 3 12 set 3 12 set 3 12 set 3 12 set Belt Squat/Leg Press 2 12 week's weight

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 3 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 3 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Bench Press <---Insert <---Insert <---Insert <---Insert Competition Bench Press 0-
0-1-0 1 3 @ 6.5 RPE Weight 185 195 #VALUE! #VALUE! 1 3 @ 7 RPE Weight 190 200 #VALUE! #VALUE! 1 3 @ 7.5 RPE Weight 190 200 #VALUE! #VALUE! 1 3 @ 8 RPE Weight 195 205 #VALUE! #VALUE! 1-0 1 2 #VALUE! #VALUE! #VALUE!
@ 6.5 RPE @ 7 RPE @ 7.5 RPE @ 8 RPE
stop---> Drop to stop---> Drop to stop---> Drop to stop---> Drop to
below sets and below sets and below sets and below sets and
Competition Bench Press enter how many enter how many enter how many enter how many Competition Bench Press 0-
0-1-0 1+ (4 total sets) 5 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE! sets you did #VALUE! #VALUE! 1-0 1+ (4 total sets) 4 #VALUE! #VALUE! #VALUE!
Competition Bench Press Competition Bench Press 0-
0-1-0 #VALUE! 5 #VALUE! #VALUE! #VALUE! #VALUE! 5 #VALUE! #VALUE! #VALUE! #VALUE! 5 #VALUE! #VALUE! #VALUE! #VALUE! 5 #VALUE! #VALUE! #VALUE! 1-0 #VALUE! 4 #VALUE! #VALUE! #VALUE!
90% of last
Dumbbell Bench Press 1 8 @ 8 RPE 1 8 @ 8 RPE 1 8 @ 8 RPE 1 8 @ 8 RPE Dumbbell Bench Press 1 8 week's weight
@ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each 90% of last
Dumbbell Bench Press 3 8 set 3 8 set 3 8 set 3 8 set Dumbbell Bench Press 2 8 week's weight
Chest Supported Row of Chest Supported Row of
Choice 4 12 @ 7-8 RPE 4 12 @ 7-8 RPE 4 12 @ 7-8 RPE 4 12 @ 7-8 RPE Choice 3 12 @ 6-7 RPE
Tricep Extension of Choice 3 12 @ 8-9 RPE 3 12 @ 8-9 RPE 3 12 @ 8-9 RPE 3 12 @ 8-9 RPE Tricep Extension of Choice 2 12 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 4 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 4 Sets Reps Weight RPE Last Set Range Range KG Volume
High Bar/SSB Squat 1 4 240 110 960 1 4 245 110 980 1 4 255 115 1020 1 4 260 117.5 1040 High Bar/SSB Squat 1 3 235 107.5 705
High Bar/SSB Squat 3 6 205 92.5 3690 3 6 205 92.5 3690 3 6 215 97.5 3870 3 6 220 100 3960 High Bar/SSB Squat 2 5 200 90 2000
Pause Deadlift 0-1-0 (just <---Insert <---Insert <---Insert <---Insert Pause Deadlift 0-1-0 (just
off the floor) 1 3 195 Weight 400 425 87.5 585 1 3 @ 6.5 RPE Weight 405 430 #VALUE! #VALUE! 1 3 @ 7 RPE Weight 415 440 #VALUE! #VALUE! 1 3 @ 7.5 RPE Weight 420 445 #VALUE! #VALUE! off the floor) 1 2 #VALUE! #VALUE! #VALUE!
Pause Deadlift 0-1-0 (just Pause Deadlift 0-1-0 (just
off the floor) 1 3 175 80 525 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! off the floor) 1 2 #VALUE! #VALUE! #VALUE!
Pause Deadlift 0-1-0 (just Pause Deadlift 0-1-0 (just
off the floor) 2 5 155 70 1550 2 5 #VALUE! #VALUE! #VALUE! 2 5 #VALUE! #VALUE! #VALUE! 2 5 #VALUE! #VALUE! #VALUE! off the floor) 1 4 #VALUE! #VALUE! #VALUE!
Hamstring Machine Curl of Hamstring Machine Curl of
Choice 3 10 @ 7-8 RPE 3 10 @ 7-8 RPE 3 10 @ 7-8 RPE 3 10 @ 7-8 RPE Choice 2 10 @ 6-7 RPE
Facepulls 3 12 @ 8 RPE 3 12 @ 8 RPE 3 12 @ 8 RPE 3 12 @ 8 RPE Facepulls 2 12 @ 7 RPE

Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals
Squat 7257.5 Squat #VALUE! Squat #VALUE! Squat #VALUE! Squat #VALUE!
Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench #VALUE!
Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE!
 To have your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Deadlift
Training Maxes LB KG
Calculated
Squat 400 182.5 Weekly Max Week 1 Week 2 Week 3 Week 4 RPE Rating Definition Recommended Splits:
Bench 300 135 Squat FALSE FALSE FALSE FALSE 10 Maximum Effort, could not have done another rep Monday Wednesday Friday Saturday
Deadlift 500 227.5 Squat TS Weight @ 7 RPE @ 7 RPE @ 7.5 RPE @ 8.5 RPE 9.5 Maybe had 1 more rep left in the tank Squat Primary Squat Secondary Squat
<---Insert <---Insert <---Insert <---Insert
Squat TS RPE Weight Weight Weight Weight 9 Had 1 more rep left in the tank Bench Secondary Bench Tertiary Bench Primary Bench
Bench Press FALSE FALSE FALSE FALSE 8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift Primary Deadlift
Bench TS Weight @ 7 RPE @ 7 RPE @ 8 RPE @ 8.5-9 RPE 8 Had 2 more reps left in the tank
<---Insert <---Insert <---Insert <---Insert
Bench TS RPE Weight Weight Weight Weight 7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left Monday Tuesday Thursday Saturday
Deadlift FALSE FALSE FALSE FALSE 7 Had 3 more reps left in the tank Squat Primary Squat Secondary Squat
Deadlift TS
Weight @ 6 RPE @ 7 RPE @ 7 RPE @ 8 RPE 6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left Bench Secondary Bench Primary Bench Tertiary Bench
<---Insert <---Insert <---Insert <---Insert
Deadlift TS RPE Weight Weight Weight Weight 6 Had 4 more reps left in the tank Deadlift Secondary Deadlift Primary Deadlift
Total 0.0 0.0 0.0 0.0

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 1 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 1 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Bench Press <---Insert <---Insert <---Insert <---Insert Competition Bench Press 0-
0-1-0 1 5 @ 6.5 RPE Weight 225 240 #VALUE! #VALUE! 1 5 @ 7 RPE Weight 230 245 #VALUE! #VALUE! 1 5 @ 7.5 RPE Weight 235 245 #VALUE! #VALUE! 1 5 @ 8 RPE Weight 235 250 #VALUE! #VALUE! 1-0 1 4 #VALUE! #VALUE! #VALUE!
Competition Bench Press Competition Bench Press 0-
0-1-0 1 5 #VALUE! #VALUE! #VALUE! 1 5 #VALUE! #VALUE! #VALUE! 1 5 #VALUE! #VALUE! #VALUE! 1 5 #VALUE! #VALUE! #VALUE! 1-0 1 4 #VALUE! #VALUE! #VALUE!
Competition Bench Press Competition Bench Press 0-
0-1-0 3 5 #VALUE! #VALUE! #VALUE! 3 5 #VALUE! #VALUE! #VALUE! 3 5 #VALUE! #VALUE! #VALUE! 3 5 #VALUE! #VALUE! #VALUE! 1-0 3 4 #VALUE! #VALUE! #VALUE!
Incline Dumbbell Bench Incline Dumbbell Bench
Press/Machine Press of @ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each Press/Machine Press of 90% of last
Choice 3 10 set 3 10 set 3 10 set 3 10 set Choice 2 10 week's weight
Pulldown of Choice 4 9 @ 7-8 RPE 4 9 @ 7-8 RPE 4 9 @ 7-8 RPE 4 9 @ 7-8 RPE Pulldown of Choice 3 9 @ 6-7 RPE
Row of Choice 4 9 @ 7-8 RPE 4 9 @ 7-8 RPE 4 9 @ 7-8 RPE 4 9 @ 7-8 RPE Row of Choice 3 9 @ 6-7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 2 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 2 Sets Reps Weight RPE Last Set Range Range KG Volume
<---Insert <---Insert <---Insert <---Insert
Competition Squat 1 1 @ 7 RPE Weight 345 370 #VALUE! #VALUE! 1 1 @ 7 RPE Weight 345 370 #VALUE! #VALUE! 1 1 @ 7.5 RPE Weight 350 375 #VALUE! #VALUE! 1 1 @ 8.5 RPE Weight 365 385 #VALUE! #VALUE! Competition Squat 1 1 #VALUE! #VALUE! #VALUE!
<---Insert <---Insert <---Insert <---Insert
Competition Squat 1 3 @ 6.5 RPE Weight 320 340 #VALUE! #VALUE! 1 3 @ 7 RPE Weight 325 345 #VALUE! #VALUE! 1 3 @ 7.5 RPE Weight 330 350 #VALUE! #VALUE! 1 3 @ 8 RPE Weight 335 355 #VALUE! #VALUE! Competition Squat 1 2 #VALUE! #VALUE! #VALUE!
Competition Squat 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! Competition Squat 1 3 #VALUE! #VALUE! #VALUE!
Competition Squat 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! Competition Squat 3 3 #VALUE! #VALUE! #VALUE!
Larsen Competition Bench Larsen Competition Bench
Press 0-1-0 1 7 195 87.5 1365 1 7 200 90 1400 1 7 205 92.5 1435 1 7 210 95 1470 Press 0-1-0 1 6 195 87.5 1170
Larsen Competition Bench Larsen Competition Bench
Press 0-1-0 3 7 175 80 3675 3 7 180 82.5 3780 3 7 185 85 3885 3 7 190 85 3990 Press 0-1-0 3 6 180 82.5 3240
Pause Deadlift Cluster 0-1-0 Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set) (45 sec rest b/w each set)
(just off the floor) 5 1 340 155 1700 5 1 350 160 1750 5 1 365 165 1825 5 1 375 170 1875 (just off the floor) 3 1 320 145 960
<---Insert <---Insert <---Insert <---Insert
RDLs 2-0-0 1 7 @ 6 RPE Weight #VALUE! #VALUE! 1 7 @ 6 RPE Weight #VALUE! #VALUE! 1 7 @ 6.5 RPE Weight #VALUE! #VALUE! 1 7 @ 7 RPE Weight #VALUE! #VALUE! RDLs 2-0-0 1 5 #VALUE! #VALUE! #VALUE!
RDLs 2-0-0 1 7 #VALUE! #VALUE! #VALUE! 1 7 #VALUE! #VALUE! #VALUE! 1 7 #VALUE! #VALUE! #VALUE! 1 7 #VALUE! #VALUE! #VALUE! RDLs 2-0-0 1 6 #VALUE! #VALUE! #VALUE!
90% of last
Belt Squat/Leg Press 1 8 @ 8 RPE 1 8 @ 8 RPE 1 8 @ 8 RPE 1 8 @ 8 RPE Belt Squat/Leg Press 1 8 week's weight
@ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each 90% of last
Belt Squat/Leg Press 3 10 set 3 10 set 3 10 set 3 10 set Belt Squat/Leg Press 2 10 week's weight

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 3 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 3 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Bench Press <---Insert <---Insert <---Insert <---Insert Competition Bench Press 0-
0-1-0 1 1 @ 7 RPE Weight 260 275 #VALUE! #VALUE! 1 1 @ 7 RPE Weight 260 275 #VALUE! #VALUE! 1 1 @ 8 RPE Weight 270 285 #VALUE! #VALUE! 1 1 @ 8.5-9 RPE Weight 275 295 #VALUE! #VALUE! 1-0 1 1 #VALUE! #VALUE! #VALUE!
Competition Bench Press <---Insert <---Insert <---Insert <---Insert Competition Bench Press 0-
0-1-0 1 4 @ 6.5 RPE Weight 235 245 #VALUE! #VALUE! 1 2 @ 7 RPE Weight 250 265 #VALUE! #VALUE! 1 4 @ 7.5 RPE Weight 240 255 #VALUE! #VALUE! 1 2 @ 8 RPE Weight 260 275 #VALUE! #VALUE! 1-0 1 1 #VALUE! #VALUE! #VALUE!
@ 7 RPE @ 7 RPE @ 7.5 RPE @ 8 RPE
stop---> Drop to stop---> Drop to stop---> Drop to stop---> Drop to
below sets and below sets and below sets and below sets and
Competition Bench Press enter how many enter how many enter how many enter how many Competition Bench Press 0-
0-1-0 1+ (4 total sets) 4 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE! sets you did #VALUE! #VALUE! 1-0 1+ (4 total sets) 3 #VALUE! #VALUE! #VALUE!
Competition Bench Press Competition Bench Press 0-
0-1-0 #VALUE! 4 #VALUE! #VALUE! #VALUE! #VALUE! 4 #VALUE! #VALUE! #VALUE! #VALUE! 4 #VALUE! #VALUE! #VALUE! #VALUE! 4 #VALUE! #VALUE! #VALUE! 1-0 #VALUE! 3 #VALUE! #VALUE! #VALUE!
90% of last
Dumbbell Bench Press 1 7 @ 8 RPE 1 7 @ 8 RPE 1 7 @ 8 RPE 1 7 @ 8 RPE Dumbbell Bench Press 1 7 week's weight
@ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each 90% of last
Dumbbell Bench Press 3 7 set 3 7 set 3 7 set 3 7 set Dumbbell Bench Press 2 7 week's weight
Chest Supported Row of Chest Supported Row of
Choice 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE 4 10 @ 7-8 RPE Choice 3 10 @ 6-7 RPE
Tricep Extension of Choice 3 10 @ 8-9 RPE 3 10 @ 8-9 RPE 3 10 @ 8-9 RPE 3 10 @ 8-9 RPE Tricep Extension of Choice 2 10 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 4 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 4 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Pause Squat 0- Competition Pause Squat 0-
1-0 1 5 270 122.5 1350 1 5 280 127.5 1400 1 5 285 130 1425 1 5 295 135 1475 1-0 1 4 265 120 1060
Competition Pause Squat 0- Competition Pause Squat 0-
1-0 3 5 240 110 3600 3 5 245 110 3675 3 5 250 112.5 3750 3 5 260 117.5 3900 1-0 2 4 235 107.5 1880
<---Insert <---Insert <---Insert <---Insert
Competition Deadlift 1 1 @ 6 RPE Weight 420 445 #VALUE! #VALUE! 1 1 @ 7 RPE Weight 435 460 #VALUE! #VALUE! 1 1 @ 7 RPE Weight 435 460 #VALUE! #VALUE! 1 1 @ 8 RPE Weight 445 475 #VALUE! #VALUE! Competition Deadlift 1 1 #VALUE! #VALUE! #VALUE!
<---Insert <---Insert <---Insert <---Insert
Competition Deadlift 1 3 @ 5 RPE Weight 380 405 #VALUE! #VALUE! 1 3 @ 6 RPE Weight 395 420 #VALUE! #VALUE! 1 3 @ 7 RPE Weight 405 430 #VALUE! #VALUE! 1 3 @ 8 RPE Weight 420 445 #VALUE! #VALUE! Competition Deadlift 1 2 #VALUE! #VALUE! #VALUE!
Competition Deadlift 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! Competition Deadlift 1 3 #VALUE! #VALUE! #VALUE!
Competition Deadlift 2 4 #VALUE! #VALUE! #VALUE! 2 4 #VALUE! #VALUE! #VALUE! 2 4 #VALUE! #VALUE! #VALUE! 2 4 #VALUE! #VALUE! #VALUE! Competition Deadlift 1 3 #VALUE!
Hamstring Machine Curl of Hamstring Machine Curl of
Choice 3 9 @ 7-8 RPE 3 9 @ 7-8 RPE 3 9 @ 7-8 RPE 3 9 @ 7-8 RPE Choice 2 9 @ 6-7 RPE
Facepulls 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE Facepulls 2 10 @ 7 RPE

Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals
Squat #VALUE! Squat #VALUE! Squat #VALUE! Squat #VALUE! Squat #VALUE!
Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench #VALUE!
Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE!
 To have your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Deadlift
Training Maxes LB KG
Calculated
Squat 400 182.5 Weekly Max Week 1 Week 2 Week 3 Week 4 RPE Rating Definition Recommended Splits:
Bench 300 135 Squat FALSE FALSE FALSE FALSE 10 Maximum Effort, could not have done another rep Monday Wednesday Friday Saturday
Deadlift 500 227.5 Squat TS Weight @ 7 RPE @ 7.5 RPE @ 8 RPE @ 9 RPE 9.5 Maybe had 1 more rep left in the tank Squat Primary Squat Secondary Squat
<---Insert <---Insert <---Insert <---Insert
Squat TS RPE Weight Weight Weight Weight 9 Had 1 more rep left in the tank Bench Secondary Bench Tertiary Bench Primary Bench
Bench Press FALSE FALSE FALSE FALSE 8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift Primary Deadlift
Bench TS Weight @ 7 RPE @ 8 RPE @ 8.5 RPE @ 9 RPE 8 Had 2 more reps left in the tank
<---Insert <---Insert <---Insert <---Insert
Bench TS RPE Weight Weight Weight Weight 7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left Monday Tuesday Thursday Saturday
Deadlift FALSE FALSE FALSE FALSE 7 Had 3 more reps left in the tank Squat Primary Squat Secondary Squat
Deadlift TS
Weight @ 7 RPE @ 7 RPE @ 8 RPE @ 9 RPE 6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left Bench Secondary Bench Primary Bench Tertiary Bench
<---Insert <---Insert <---Insert <---Insert
Deadlift TS RPE Weight Weight Weight Weight 6 Had 4 more reps left in the tank Deadlift Secondary Deadlift Primary Deadlift
Total 0.0 0.0 0.0 0.0

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 1 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 1 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Bench Press <---Insert <---Insert <---Insert <---Insert Competition Bench Press 0-
0-1-0 1 4 @ 6.5 RPE Weight 235 245 #VALUE! #VALUE! 1 4 @ 7 RPE Weight 235 250 #VALUE! #VALUE! 1 4 @ 7.5 RPE Weight 240 255 #VALUE! #VALUE! 1 4 @ 8 RPE Weight 245 260 #VALUE! #VALUE! 1-0 1 3 #VALUE! #VALUE! #VALUE!
Competition Bench Press Competition Bench Press 0-
0-1-0 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1-0 1 3 #VALUE! #VALUE! #VALUE!
Competition Bench Press Competition Bench Press 0-
0-1-0 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 1-0 3 3 #VALUE! #VALUE! #VALUE!
Incline Dumbbell Bench Incline Dumbbell Bench
Press/Machine Press of @ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each Press/Machine Press of 90% of last
Choice 3 8 set 3 8 set 3 8 set 3 8 set Choice 2 8 week's weight
Pulldown of Choice 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE Pulldown of Choice 3 8 @ 6-7 RPE
Row of Choice 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE Row of Choice 3 8 @ 6-7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 2 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 2 Sets Reps Weight RPE Last Set Range Range KG Volume
<---Insert <---Insert <---Insert <---Insert
Competition Squat 1 1 @ 7 RPE Weight 345 370 #VALUE! #VALUE! 1 1 @ 7.5 RPE Weight 350 375 #VALUE! #VALUE! 1 1 @ 8 RPE Weight 360 380 #VALUE! #VALUE! 1 1 @ 9 RPE Weight 370 395 #VALUE! #VALUE! Competition Squat 1 1 #VALUE! #VALUE! #VALUE!
<---Insert <---Insert <---Insert <---Insert
Competition Squat 1 2 @ 6 RPE Weight 325 345 #VALUE! #VALUE! 1 2 @ 7 RPE Weight 335 355 #VALUE! #VALUE! 1 2 @ 7.5 RPE Weight 340 360 #VALUE! #VALUE! 1 2 @ 8 RPE Weight 345 370 #VALUE! #VALUE! Competition Squat 1 1 #VALUE! #VALUE! #VALUE!
Competition Squat 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! 1 4 #VALUE! #VALUE! #VALUE! Competition Squat 1 2 #VALUE! #VALUE! #VALUE!
Competition Squat 3 3 #VALUE! #VALUE! #VALUE! 3 3 #VALUE! #VALUE! #VALUE! 3 3 #VALUE! #VALUE! #VALUE! 3 3 #VALUE! #VALUE! #VALUE! Competition Squat 3 2 #VALUE! #VALUE! #VALUE!
Larsen Competition Bench Larsen Competition Bench
Press 0-1-0 1 6 195 87.5 1170 1 6 200 90 1200 1 6 205 92.5 1230 1 6 210 95 1260 Press 0-1-0 1 5 195 87.5 975
Larsen Competition Bench Larsen Competition Bench
Press 0-1-0 3 6 175 80 3150 3 6 180 82.5 3240 3 6 185 85 3330 3 6 190 85 3420 Press 0-1-0 3 5 180 82.5 2700
Pause Deadlift Cluster 0-1-0 Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set) (45 sec rest b/w each set)
(just off the floor) 5 1 345 157.5 1725 5 1 360 162.5 1800 5 1 370 167.5 1850 5 1 380 172.5 1900 (just off the floor) 3 1 325 147.5 975
Pause Deadlift Cluster 0-1-0 Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set) (45 sec rest b/w each set)
(just off the floor) 5 1 330 150 1650 5 1 340 155 1700 5 1 350 160 1750 5 1 360 162.5 1800 (just off the floor) 3 1 305 137.5 915
<---Insert <---Insert <---Insert <---Insert
RDLs 2-0-0 1 6 @ 5 RPE Weight #VALUE! #VALUE! 1 6 @ 5 RPE Weight #VALUE! #VALUE! 1 6 @ 6 RPE Weight #VALUE! #VALUE! 1 6 @ 6 RPE Weight #VALUE! #VALUE! RDLs 2-0-0 1 5 #VALUE! #VALUE! #VALUE!
90% of last
Belt Squat/Leg Press 1 6 @ 8 RPE 1 6 @ 8 RPE 1 6 @ 8 RPE 1 6 @ 8 RPE Belt Squat/Leg Press 1 6 week's weight
@ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each 90% of last
Belt Squat/Leg Press 3 8 set 3 8 set 3 8 set 3 8 set Belt Squat/Leg Press 2 8 week's weight

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 3 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 3 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Bench Press <---Insert <---Insert <---Insert <---Insert Competition Bench Press 0-
0-1-0 1 1 @ 7 RPE Weight 260 275 #VALUE! #VALUE! 1 1 @ 8 RPE Weight 270 285 #VALUE! #VALUE! 1 1 @ 8.5 RPE Weight 275 290 #VALUE! #VALUE! 1 1 @ 9 RPE Weight 280 295 #VALUE! #VALUE! 1-0 1 1 #VALUE! #VALUE! #VALUE!
Competition Bench Press <---Insert <---Insert <---Insert <---Insert Competition Bench Press 0-
0-1-0 1 2 @ 6.5 RPE Weight 245 265 #VALUE! #VALUE! 1 2 @ 7 RPE Weight 250 265 #VALUE! #VALUE! 1 2 @ 7.5 RPE Weight 255 270 #VALUE! #VALUE! 1 2 @ 8.5 RPE Weight 265 280 #VALUE! #VALUE! 1-0 1 1 #VALUE! #VALUE! #VALUE!
@ 6.5 RPE @ 7 RPE @ 7.5 RPE @ 8 RPE
stop---> Drop to stop---> Drop to stop---> Drop to stop---> Drop to
below sets and below sets and below sets and below sets and
Competition Bench Press enter how many enter how many enter how many enter how many Competition Bench Press 0-
0-1-0 1+ (4 total sets) 3 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE! sets you did #VALUE! #VALUE! 1-0 1+ (4 total sets) 2 #VALUE! #VALUE! #VALUE!
Competition Bench Press Competition Bench Press 0-
0-1-0 #VALUE! 3 #VALUE! #VALUE! #VALUE! #VALUE! 3 #VALUE! #VALUE! #VALUE! #VALUE! 3 #VALUE! #VALUE! #VALUE! #VALUE! 3 #VALUE! #VALUE! #VALUE! 1-0 #VALUE! 2 #VALUE! #VALUE! #VALUE!
90% of last
Dumbbell Bench Press 1 6 @ 8 RPE 1 6 @ 8 RPE 1 6 @ 8 RPE 1 6 @ 8 RPE Dumbbell Bench Press 1 6 week's weight
@ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each 90% of last
Dumbbell Bench Press 3 6 set 3 6 set 3 6 set 3 6 set Dumbbell Bench Press 2 6 week's weight
Chest Supported Row of Chest Supported Row of
Choice 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE Choice 3 8 @ 6-7 RPE
Tricep Extension of Choice 3 8 @ 8-9 RPE 3 8 @ 8-9 RPE 3 8 @ 8-9 RPE 3 8 @ 8-9 RPE Tricep Extension of Choice 2 8 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 4 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Day 4 Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Squat 1 4 300 135 1200 1 4 310 140 1240 1 4 320 145 1280 1 4 330 150 1320 Competition Squat 1 3 295 135 885
Competition Squat 3 4 265 120 3180 3 4 275 125 3300 3 4 280 127.5 3360 3 4 290 132.5 3480 Competition Squat 2 3 260 117.5 1560
<---Insert <---Insert <---Insert <---Insert
Competition Deadlift 1 1 @ 7 RPE Weight 435 460 #VALUE! #VALUE! 1 1 @ 7 RPE Weight 435 460 #VALUE! #VALUE! 1 1 @ 8 RPE Weight 445 475 #VALUE! #VALUE! 1 1 @ 9 RPE Weight 465 490 #VALUE! #VALUE! Competition Deadlift 1 1 #VALUE! #VALUE! #VALUE!
<---Insert <---Insert <---Insert <---Insert
Competition Deadlift 1 2 @ 5 RPE Weight 395 420 #VALUE! #VALUE! 1 2 @ 6 RPE Weight 405 430 #VALUE! #VALUE! 1 2 @ 7 RPE Weight 420 445 #VALUE! #VALUE! 1 2 @ 8 RPE Weight 435 460 #VALUE! #VALUE! Competition Deadlift 1 1 #VALUE! #VALUE! #VALUE!
Competition Deadlift 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! Competition Deadlift 1 2 #VALUE! #VALUE! #VALUE!
Competition Deadlift 2 3 #VALUE! #VALUE! #VALUE! 2 3 #VALUE! #VALUE! #VALUE! 2 3 #VALUE! #VALUE! #VALUE! 2 3 #VALUE! #VALUE! #VALUE! Competition Deadlift 1 2 #VALUE! #VALUE! #VALUE!
Hamstring Machine Curl of Hamstring Machine Curl of
Choice 3 8 @ 7-8 RPE 3 8 @ 7-8 RPE 3 8 @ 7-8 RPE 3 8 @ 7-8 RPE Choice 2 8 @ 6-7 RPE
Facepulls 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE Facepulls 2 8 @ 7 RPE

Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals
Squat #VALUE! Squat #VALUE! Squat #VALUE! Squat #VALUE! Squat #VALUE!
Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench #VALUE!
Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE!
Deadlift
Training Maxes LB KG
Calculated
Squat 400 160 Weekly Max Week 1 Week 2 Week 3 Week 4 RPE Rating Definition Recommended Splits:
Bench 300 105 Squat FALSE FALSE FALSE FALSE 10 Maximum Effort, could not have done another rep Monday Wednesday Friday Saturday
Deadlift 500 250 Squat TS Weight @ 7 RPE @ 7.5 RPE @ 8-8.5 RPE @ 9 RPE 9.5 Maybe had 1 more rep left in the tank Squat Primary Squat Secondary Squat
<---Insert <---Insert <---Insert <---Insert
Squat TS RPE Weight Weight Weight Weight 9 Had 1 more rep left in the tank Bench Secondary Bench Tertiary Bench Primary Bench
Bench Press FALSE FALSE FALSE FALSE 8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift Primary Deadlift
Bench TS Weight @ 7 RPE @ 8 RPE @ 8.5 RPE @ 9-9.5 RPE 8 Had 2 more reps left in the tank
<---Insert <---Insert <---Insert <---Insert
Bench TS RPE Weight Weight Weight Weight 7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left Monday Tuesday Thursday Saturday
Deadlift FALSE FALSE FALSE #VALUE! 7 Had 3 more reps left in the tank Squat Primary Squat Secondary Squat
Deadlift TS
Weight @ 7 RPE @ 8 RPE @ 9 RPE #VALUE! 6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left Bench Secondary Bench Primary Bench Tertiary Bench
<---Insert <---Insert <---Insert
Deadlift TS RPE Weight Weight Weight 6 Had 4 more reps left in the tank Deadlift Secondary Deadlift Primary Deadlift
Total 0.0 0.0 0.0 #VALUE!

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 1 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Monday Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Bench Press <---Insert <---Insert <---Insert <---Insert
0-1-0 1 4 @ 6.5 RPE Weight 235 245 #VALUE! #VALUE! 1 4 @ 7 RPE Weight 235 250 #VALUE! #VALUE! 1 4 @ 7.5 RPE Weight 240 255 #VALUE! #VALUE! 1 4 @ 8 RPE Weight 245 260 #VALUE! #VALUE! Competition Squat 1 1 345 157.5 345
Competition Bench Press
0-1-0 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! Competition Squat 1 2 330 150 660
Competition Bench Press
0-1-0 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! 3 4 #VALUE! #VALUE! #VALUE! Competition Squat 2 3 290 132.5 1740
Incline Dumbbell Bench
Press/Machine Press of @ 7 RPE each @ 7 RPE each @ 7 RPE each @ 7 RPE each Competition Bench Press 0-
Choice 3 8 set 3 8 set 3 8 set 2 8 set 1-0 1 1 270 122.5 270
Competition Bench Press 0-
Pulldown of Choice 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 3 8 @ 7-8 RPE 2 8 @ 7 RPE 1-0 1 4 240 110 960
Competition Bench Press 0-
Row of Choice 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 3 8 @ 7-8 RPE 2 8 @ 7 RPE 1-0 3 4 215 97.5 2580
Competition Deadlift 3 1 325 147.5 975

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 2 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Wednesday Sets Reps Weight RPE Last Set Range Range KG Volume
<---Insert <---Insert <---Insert <---Insert
Competition Squat 1 1 @ 7 RPE Weight 345 370 #VALUE! #VALUE! 1 1 @ 7.5 RPE Weight 350 375 #VALUE! #VALUE! 1 1 @ 8-8.5 RPE Weight 360 385 #VALUE! #VALUE! 1 1 @ 9 RPE Weight 370 395 #VALUE! #VALUE! Competition Squat 1 1 280 127.5 280
<---Insert <---Insert <---Insert <---Insert
Competition Squat 1 2 @ 6 RPE Weight 325 345 #VALUE! #VALUE! 1 2 @ 7 RPE Weight 335 355 #VALUE! #VALUE! 1 2 @ 7.5 RPE Weight 340 360 #VALUE! #VALUE! 1 2 @ 8 RPE Weight 345 370 #VALUE! #VALUE! Competition Squat 1 3 240 110 720
Competition Bench Press 0-
Competition Squat 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1-0 1 1 250 112.5 250
Competition Bench Press 0-
Competition Squat 3 3 #VALUE! #VALUE! #VALUE! 3 3 #VALUE! #VALUE! #VALUE! 3 3 #VALUE! #VALUE! #VALUE! 2 3 #VALUE! #VALUE! #VALUE! 1-0 2 3 235 107.5 1410
Larsen Competition Bench
Press 0-1-0 1 6 195 87.5 1170 1 6 200 90 1200 1 6 205 92.5 1230 1 6 210 95 1260
Larsen Competition Bench
Press 0-1-0 3 6 175 80 3150 3 6 180 82.5 3240 3 6 185 85 3330 2 6 190 85 2280
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 5 1 345 157.5 1725 5 1 360 162.5 1800 4 1 370 167.5 1480 3 1 380 172.5 1140
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 5 1 330 150 1650 5 1 340 155 1700 4 1 350 160 1400 3 1 360 162.5 1080
<---Insert <---Insert <---Insert <---Insert
RDLs 2-0-0 1 6 @ 5 RPE Weight #VALUE! #VALUE! 1 6 @ 5 RPE Weight #VALUE! #VALUE! 1 6 @ 6 RPE Weight #VALUE! #VALUE! 1 6 @ 6 RPE Weight #VALUE! #VALUE!
Belt Squat/Leg Press 1 6 @ 8 RPE 1 6 @ 8 RPE 1 6 @ 8 RPE 1 6 @ 7 RPE
@ 7 RPE each @ 7 RPE each @ 7 RPE each @ 6 RPE each
Belt Squat/Leg Press 3 8 set 3 8 set 2 8 set 1 8 set

Week 1 Week 2 Week 3 Week 4

BE TE BE TE BE TE
Day 3 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Bench Press <---Insert <---Insert <---Insert <---Insert
0-1-0 1 1 @ 7 RPE Weight 260 275 #VALUE! #VALUE! 1 1 @ 8 RPE Weight 270 285 #VALUE! #VALUE! 1 1 @ 8.5 RPE Weight 275 290 #VALUE! #VALUE! 1 1 @ 9-9.5 RPE Weight 280 300 #VALUE! #VALUE!
Competition Bench Press <---Insert <---Insert <---Insert <---Insert
0-1-0 1 2 @ 6.5 RPE Weight 245 265 #VALUE! #VALUE! 1 2 @ 7 RPE Weight 250 265 #VALUE! #VALUE! 1 2 @ 7.5 RPE Weight 255 270 #VALUE! #VALUE! 1 2 @ 8 RPE Weight 260 275 #VALUE! #VALUE!
@ 6.5 RPE @ 7 RPE @ 7.5 RPE
stop---> Drop to stop---> Drop to stop---> Drop to
below sets and below sets and below sets and
Competition Bench Press enter how many enter how many enter how many
0-1-0 1+ (4 total sets) 3 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE! sets you did #VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE! sets you did #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE!
Competition Bench Press
0-1-0 #VALUE! 3 #VALUE! #VALUE! #VALUE! #VALUE! 3 #VALUE! #VALUE! #VALUE! #VALUE! 3 #VALUE! #VALUE! #VALUE! 3 3 #VALUE! #VALUE! #VALUE!
Dumbbell Bench Press 1 6 @ 8 RPE 1 6 @ 8 RPE 1 6 @ 8 RPE N/A N/A N/A
@ 7 RPE each @ 7 RPE each @ 7 RPE each
Dumbbell Bench Press 3 6 set 3 6 set 2 6 set N/A N/A N/A
Chest Supported Row of
Choice 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 4 8 @ 7-8 RPE 2 8 @ 6-7 RPE
Tricep Extension of Choice 3 8 @ 8-9 RPE 3 8 @ 8-9 RPE 2 8 @ 8-9 RPE N/A N/A N/A

Week 1 Week 2 Week 3 Week 4 Week 5

BE TE BE TE BE TE BE TE
Day 4 Sets Reps Weight RPE Last Set BE Range TE Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Sets Reps Weight RPE Last Set Range Range KG Volume Saturday Sets Reps Weight RPE Last Set Range Range KG Volume
Competition Squat 1 4 300 135 1200 1 4 310 140 1240 1 4 320 145 1280 1 4 330 150 1320 COMPETITION DAY!!!
Competition Squat 3 4 265 120 3180 3 4 275 125 3300 3 4 280 127.5 3360 2 4 290 132.5 2320
<---Insert <---Insert <---Insert
Competition Deadlift 1 1 @ 7 RPE Weight 435 460 #VALUE! #VALUE! 1 1 @ 8 RPE Weight 445 475 #VALUE! #VALUE! 1 1 @ 9 RPE Weight 465 490 #VALUE! #VALUE! 1 1 #VALUE! #VALUE! #VALUE!
<---Insert <---Insert <---Insert
Competition Deadlift 1 2 @ 6 RPE Weight 405 430 #VALUE! #VALUE! 1 2 @ 7 RPE Weight 420 445 #VALUE! #VALUE! 1 2 @ 8 RPE Weight 435 460 #VALUE! #VALUE! 1 2 #VALUE! #VALUE! #VALUE!
Competition Deadlift 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 3 #VALUE! #VALUE! #VALUE! 1 2 #VALUE! #VALUE! #VALUE!
Competition Deadlift 2 3 #VALUE! #VALUE! #VALUE! 2 3 #VALUE! #VALUE! #VALUE! 2 3 #VALUE! #VALUE! #VALUE! 1 2 #VALUE! #VALUE! #VALUE!
Hamstring Machine Curl of
Choice 3 8 @ 7-8 RPE 3 8 @ 7-8 RPE 2 8 @ 7-8 RPE N/A N/A N/A
Facepulls 3 8 @ 8 RPE 3 8 @ 8 RPE 2 8 @ 8 RPE N/A N/A N/A

Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals Lift Volume Totals
Squat #VALUE! Squat #VALUE! Squat #VALUE! Squat #VALUE! Squat 3745
Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench #VALUE! Bench 5470
Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift #VALUE! Deadlift 975
 RPE CHART d
@ x1 x2 x3 x4 x5 x6 x7 x8 x9 x10 x11 x12 @
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 10
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 9.5
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 9
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 8.5
8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 8
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 7.5
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 59.9% 7
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 58.6% 6.5
6 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 59.9% 57.2% 6
5.5 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 58.6% 55.8% 5.5
5 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 59.9% 57.2% 54.4% 5
4.5 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0% 61.3% 58.6% 55.8% 53.0% 4.5
4 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3% 62.6% 59.9% 57.2% 54.4% 51.6% 4
 1RM

Enter Here---> 555

RPE Calculator
@ x1 x2 x3 x4 x5 x6 x7 x8 x9 x10
10 555 530 512 495 479 465 450 436 423 410
9.5 543 521 503 487 472 457 443 430 417 401
9 530 512 495 479 465 450 436 423 410 392
8.5 521 503 487 472 457 443 430 417 401 385
8 512 495 479 465 450 436 423 410 392 377
7.5 503 487 472 457 443 430 417 401 385 370
7 495 479 465 450 436 423 410 392 377 362
6.5 487 472 457 443 430 417 401 385 370 355
6 479 465 450 436 423 410 392 377 362 347
5.5 472 457 443 430 417 401 385 370 355 340
5 465 450 436 423 410 392 377 362 347 332
4.5 457 443 430 417 401 385 370 355 340 325
4 450 436 423 410 392 377 362 347 332 317