12 Week Strength - Pounds

12 Week Strength- Pounds
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws
2) Look over the help tab
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or info@barbellmedicine.com if you have any problems!
Version 2.4
3.11.2019
Week Strength- Pounds
aujU2qvws
ing this template in the highlighted cell to the RIGHT
om if you have any problems!
Date
3/10/2019
Version 2.4
3.11.2019
HELP & IN
HOW TO USE CALCULATORS

"The CALCULATORS tab is used to predict what weight at what RPE and rep number you need to hit in order to beat your previous estimated
one-rep max from the previous week (or best). The idea is to have your estimated 1RM go up each week, or as often as possible. Using this
calculator can be super useful especially when the rep ranges change from week to week.
Specific instructions on how to use the calculators are found on the CALCULATORS tab above each calculator."
ABOUT AMRAP
"AMRAP means, ""as many reps as possible."" For chin ups and pull ups, this does not mean to go to failure, but rather try and accumulate as
many reps as possible within the allotted time. This is ideally done in SUBMAXIMAL SETS, e.g. try and leave 1-2 reps in the tank and beat
the previous week's total number.
If you cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do lat pull downs
and I'd argue that if you're good at chins/pull ups already- you might take a ""chin holiday"" for a few weeks here and work on the lat pull
down. Your wrists and elbows may appreciate it!
For equipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with something
similar, e.g. for leg press/belt squat/front squat- you could theoretically do a regular back squat or lunges (if your knees will tolerate them).
Please don't buy another gym membership because of me!
You'll notice that there isn't a lot of fluff here that you see in magazine programs. That's by design. We're trying to stimulate a lot of growth in
the most economical way possible."
ABOUT INTENSITY
"Intensity in the context of resistance training refers to the weight on the bar, as expressed by percent of 1 repetition maximum (1RM) or rate of
perceived exertion (RPE). Where applicable, we provide both RPE and percentage recommendations to help you select the appopriate weight.
That said, RPE ratings take precedence over the prescribed percentages. In short, if an exercise calls for 5 repetitions at RPE 9 or 86%, but on
that particular day, you rate 80% for 5 reps as RPE 9, you do not need to perform another heavier set.
Rather, record the set and do the recommended back off sets where applicable.
Using the correct intensity is very important to long term success on this or any other program. "
ABOUT MYOREPS
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8. The idea is that this set
should be taken to near failure. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure
(RPE 8) then you should continue the set until reaching that point. In other words, it is okay to do 20, 25, or even 30+ reps for your activation
set. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy
on the subsequent back off sets that are performed on short rest. The motor unit recruitment is only maximized when using the lighter load in a
myorep if the activation set is taken to near failure.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).
• After your activation set, rack the bar and take 5 deep breaths. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5
breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done.
If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.
HELP & INFORMATION
HOW TO USE WEEKLY TABS

"
FOLLOWING THE SCHEDULE
Each weekly tab, e.g. Week 1, Week 2, etc. has schedules with logs for your data in this template for each training week.
broken down into your four workout days with different types of exercises to work through for each day.
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 exerci
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
INTENSITY: Calculated for you as you record data for each set.
TOTALS
Your total weight (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied in the table to the lef
log header."
ABOUT GPP
"GPP is general physical preparedness–anything not sports-specific. Our templates are designed to train in many different
and conditioning, hence the increase in variety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
For GPP work programmed in on the ""non-GPP"" templates, the goal is to improve conditioning, work capacity, and allo
accessory work that does not interfere with strength/power development. We typically program in both high intensity inter
intensity steady state (LISS) work as complimentary elements, as bias towards development of one over the other tends to
performance overall. A HR monitor is not necessary to monitor effort levels, but rather we can use Rate of Percieved Exer
effort as follows:
RPE 6: More boring than difficult. Can carry on a conversation in full sentences.
RPE 7: Easy effort. Can only talk in short sentences.
RPE 8: Moderate effort, cannot speak comfortably.
RPE 9: Hard effort. Near max effort.
RPE 10: Maximal effort that is very difficulty/not possible to sustain.
The upper back, trunk, and arm work are fairly self-explanatory. We encourage trainees not to get overzealous with types
For examples, chins are not ""better"" than pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""
they hurt your shoulders or are otherwise not well-tolerated. In general, the function of GPP is to provide some extra train
certain things that tend to benefit from extra frequency. It should largely be an active recovery and not terribly challenging
conditioning."
ABOUT SUBSTITUTIONS
1) For trainees who are > 65 years old or those who are fresh off a novice program, we suggest the following modifications:
- Pay attention to how the RPE is trending each set. Record the RPE of each set as accurately as possible. We expect this to improve as you gain e
- Consider eliminating 1 or more "third lifts" where applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar)
the appropriate RPE.
2) It is not possible to provide substitutions for all exercises. However, if you have an injury or equipment issue, substitute the exercise programm
within the same "class." (E.g. if it's a squat type of movement, replace the programmed exercise with another kind of squat or if it's a bench or pres
type of pressing exercise).
3) If you are proficient at power cleans / cleans and want to do them, you could put them on a GPP day, though we do not routinely recommend th
improvements are the desired goal, as they have minimal carry over to the slow lifts.
ABOUT RPE
Rate of percieved exertion (RPE) is probably the easiest way to communicate intensity to someone remotely. While it is subjective, there are ob
such as percentages (included when applicable), bar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially
up sets and unfamiliar exercises.
Take the following as an example: We are supposed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- start
adding weight gradually- each set being down for whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to th
have suggested loads for the main exercises, you should pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE
weight for the planned set of 6 reps @ RPE 8. If the warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need t
rather you've already found your RPE 8 set.
For the fatigue sets or back off sets, we have multiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 r
weight off the bar, this is a load drop. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these
Let's do another example: We have a supplemental squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taki
sets until effort level is RPE 9 again. We do not provide percentages for this prescription because there is no reliable correlation between 2ct pa
squat with belt strength. Again, this is why RPE is very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight
perform 4 reps, repeating this pattern until we get to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets.
taking 3-5% jumps in weight to perform our sets of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest
another set of 4 reps. Do this one or two additional times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the
that the top set of 4 @ RPE 9 was actually a little too light.
Yet another examplee, say my tested 1RM or predicted e1RM from previous training is 500 and I had the same prescription for sets and intensity
reps @ 7 would be 405lbs, then I'd rest 4-5 minutes before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8"
plan for the day. Then I do my set of 4 reps @ 9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say
options, I can rest 4-5 min and do my planned "back off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @
or 440lbs. I don't have a preference which one you choose if you need to modify on the fly, as I suspect the time you have to train will ultimately
you choose. Conversely, let's say that my planned 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigu
off the bar instead of the prescribed 5% so that I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previo
performance for the day that indicates I need to go a little lighter.
As far as progression goes, the idea is to get our estimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the
existing numbers. On week 2, plug in something that's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during y
obvious that it isn't going to happen, then temper the load appropriately and let RPE supersede our plans. The goal is to get high quality work do
you, the lifter.
HOW TO USE WEEKLY TABS
. has schedules with logs for your data in this template for each training week. The schedule is
with different types of exercises to work through for each day.
or each day, record the following data for each set in the tables under that exercise:
r the current exercise and set.
mpleted for the current exercise and set.
xertion) for the current exercise and set.
record data for each set.
nd percentage of fatigue for the entire week will be tallied in the table to the left side of each weekly-
ABOUT GPP
ything not sports-specific. Our templates are designed to train in many different aspects of strength
iety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
n-GPP"" templates, the goal is to improve conditioning, work capacity, and allow some programmed
h strength/power development. We typically program in both high intensity intervals (HIIT) and Low
plimentary elements, as bias towards development of one over the other tends to produce decreased
necessary to monitor effort levels, but rather we can use Rate of Percieved Exertion (RPE) to guage
carry on a conversation in full sentences.

rt sentences.
omfortably.
iculty/not possible to sustain.
airly self-explanatory. We encourage trainees not to get overzealous with types of exercises selected.
pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""better"" than planks if
not well-tolerated. In general, the function of GPP is to provide some extra training volume for
ra frequency. It should largely be an active recovery and not terribly challenging outside of
ABOUT SUBSTITUTIONS
o are fresh off a novice program, we suggest the following modifications:
. Record the RPE of each set as accurately as possible. We expect this to improve as you gain experience with RPE.
e applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar) where needed to get to
exercises. However, if you have an injury or equipment issue, substitute the exercise programmed for a different exercise
movement, replace the programmed exercise with another kind of squat or if it's a bench or press, replace with another
want to do them, you could put them on a GPP day, though we do not routinely recommend them when strength
nimal carry over to the slow lifts.
ABOUT RPE
easiest way to communicate intensity to someone remotely. While it is subjective, there are objective components to it
ar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially during the last few warm
up sets and unfamiliar exercises.
sed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- starting at the empty bar and
r whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to the final warm ups, which
hould pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE 7, you should temper the
he warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to do an additional set, but
rather you've already found your RPE 8 set.
ltiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 repetitions and then take
. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these are repeats.
al squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taking 5% off the bar for 2-3
provide percentages for this prescription because there is no reliable correlation between 2ct paused squat strength and
s very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight to the bar and continue to
et to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets. We should also then be
of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest 4-5 minutes, and perform
times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the most likely explanation is
that the top set of 4 @ RPE 9 was actually a little too light.
dicted e1RM from previous training is 500 and I had the same prescription for sets and intensity as above. My planned 4
s before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8" and so I'm sticking to the
9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say an 8.5. So I have two
k off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @ 9 heavier, selecting 435
u choose if you need to modify on the fly, as I suspect the time you have to train will ultimately determine which method
d 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigue sets and take 8 or 10%
at I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previous set of 4 about my
performance for the day that indicates I need to go a little lighter.
stimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the first week based on your
hat's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during your warm ups, it becomes
the load appropriately and let RPE supersede our plans. The goal is to get high quality work done without overstressing
you, the lifter.
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
11/13/2019 Wednesday
11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
0
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May
Conditioning (GPP frequency and
Calories Weight (Kg) Weight Average
intervals)
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Date Day Weight (lb) Fat Carb
March
Protein
3/1/2019 Friday
3/2/2019 Saturday
3/3/2019 Sunday
3/4/2019 Monday
3/5/2019 Tuesday
3/6/2019 Wednesday
3/7/2019 Thursday
3/8/2019 Friday
3/9/2019 Saturday
3/10/2019 Sunday
3/11/2019 Monday
3/12/2019 Tuesday
3/13/2019 Wednesday
3/14/2019 Thursday
3/15/2019 Friday
3/16/2019 Saturday
3/17/2019 Sunday
3/18/2019 Monday
3/19/2019 Tuesday
3/20/2019 Wednesday
3/21/2019 Thursday
3/22/2019 Friday
3/23/2019 Saturday
3/24/2019 Sunday
3/25/2019 Monday
3/26/2019 Tuesday
3/27/2019 Wednesday
3/28/2019 Thursday
3/29/2019 Friday
3/30/2019 Saturday
3/31/2019 Sunday
Last Month's ^^
June
6/1/2019 Saturday
6/2/2019 Sunday
6/3/2019 Monday
6/4/2019 Tuesday
6/5/2019 Wednesday
6/6/2019 Thursday
6/7/2019 Friday
6/8/2019 Saturday
6/9/2019 Sunday
6/10/2019 Monday
6/11/2019 Tuesday
6/12/2019 Wednesday
6/13/2019 Thursday
6/14/2019 Friday
6/15/2019 Saturday
6/16/2019 Sunday
6/17/2019 Monday
6/18/2019 Tuesday
6/19/2019 Wednesday
6/20/2019 Thursday
6/21/2019 Friday
6/22/2019 Saturday
6/23/2019 Sunday
6/24/2019 Monday
6/25/2019 Tuesday
6/26/2019 Wednesday
6/27/2019 Thursday
6/28/2019 Friday
6/29/2019 Saturday
6/30/2019 Sunday

Last Month's ^^
September
9/1/2019 Sunday
9/2/2019 Monday
9/3/2019 Tuesday
9/4/2019 Wednesday
9/5/2019 Thursday
9/6/2019 Friday
9/7/2019 Saturday
9/8/2019 Sunday
9/9/2019 Monday
9/10/2019 Tuesday
9/11/2019 Wednesday
9/12/2019 Thursday
9/13/2019 Friday
9/14/2019 Saturday
9/15/2019 Sunday
9/16/2019 Monday
9/17/2019 Tuesday
9/18/2019 Wednesday
9/19/2019 Thursday
9/20/2019 Friday
9/21/2019 Saturday
9/22/2019 Sunday
9/23/2019 Monday
9/24/2019 Tuesday
9/25/2019 Wednesday
9/26/2019 Thursday
9/27/2019 Friday
9/28/2019 Saturday
9/29/2019 Sunday
9/30/2019 Monday
Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
December
12/1/2019 Sunday
12/2/2019 Monday
12/3/2019 Tuesday
12/4/2019 Wednesday
12/5/2019 Thursday
12/6/2019 Friday
12/7/2019 Saturday
12/8/2019 Sunday
12/9/2019 Monday
12/10/2019 Tuesday
12/12/2019 Thursday
12/13/2019 Friday
12/14/2019 Saturday
12/15/2019 Sunday
12/16/2019 Monday
12/17/2019 Tuesday
12/19/2019 Thursday
12/20/2019 Friday
12/21/2019 Saturday
12/22/2019 Sunday
12/23/2019 Monday
12/24/2019 Tuesday
12/26/2019 Thursday
12/27/2019 Friday
12/28/2019 Saturday
12/29/2019 Sunday
12/30/2019 Monday
12/31/2019 Tuesday
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
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April Calories
Date Day Weight (lb) Fat Carb Protein Calories
4/1/2019 Monday 0
4/2/2019 Tuesday 0
4/3/2019 Wednesday 0
4/4/2019 Thursday 0
4/5/2019 Friday 0
4/6/2019 Saturday 0
4/7/2019 Sunday 0
4/8/2019 Monday 0
4/9/2019 Tuesday 0
4/11/2019 Thursday 0
4/12/2019 Friday 0
4/13/2019 Saturday 0
4/14/2019 Sunday 0
4/15/2019 Monday 0
4/16/2019 Tuesday 0
4/19/2019 Friday 0
4/21/2019 Sunday 0
4/22/2019 Monday 0
4/23/2019 Tuesday 0
4/26/2019 Friday 0
4/28/2019 Sunday 0
4/29/2019 Monday 0
4/30/2019 Tuesday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^
July
7/1/2019 Monday 0
7/2/2019 Tuesday 0
7/4/2019 Thursday 0
7/5/2019 Friday 0
7/6/2019 Saturday 0
7/7/2019 Sunday 0
7/8/2019 Monday 0
7/9/2019 Tuesday 0
7/12/2019 Friday 0
7/14/2019 Sunday 0
7/15/2019 Monday 0
7/16/2019 Tuesday 0
7/19/2019 Friday 0
7/21/2019 Sunday 0
7/22/2019 Monday 0
7/23/2019 Tuesday 0
7/26/2019 Friday 0
7/28/2019 Sunday 0
7/29/2019 Monday 0
7/30/2019 Tuesday 0
Last Month's ^^
October
10/1/2019 Tuesday 0
10/4/2019 Friday 0
10/6/2019 Sunday 0
10/7/2019 Monday 0
10/8/2019 Tuesday 0
10/10/2019 Thursday 0
10/11/2019 Friday 0
10/12/2019 Saturday 0
10/13/2019 Sunday 0
10/14/2019 Monday 0
10/15/2019 Tuesday 0
10/17/2019 Thursday 0
10/18/2019 Friday 0
10/19/2019 Saturday 0
10/20/2019 Sunday 0
10/21/2019 Monday 0
10/22/2019 Tuesday 0
10/24/2019 Thursday 0
10/25/2019 Friday 0
10/26/2019 Saturday 0
10/27/2019 Sunday 0
10/28/2019 Monday 0
10/29/2019 Tuesday 0
10/31/2019 Thursday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0
Last Month's ^^
January
1/2/2020 Thursday 0
1/3/2020 Friday 0
1/4/2020 Saturday 0
1/5/2020 Sunday 0
1/6/2020 Monday 0
1/7/2020 Tuesday 0
1/9/2020 Thursday 0
1/10/2020 Friday 0
1/12/2020 Sunday 0
1/13/2020 Monday 0
1/14/2020 Tuesday 0
1/17/2020 Friday 0
1/19/2020 Sunday 0
1/20/2020 Monday 0
1/21/2020 Tuesday 0
1/24/2020 Friday 0
1/26/2020 Sunday 0
1/27/2020 Monday 0
1/28/2020 Tuesday 0
1/31/2020 Friday 0
Last Month's ^^
il Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg) Weight Average
intervals)
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Here, you will find links to various resources withing topics of interest to assist you.
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
o 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
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish t
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
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
ONE-REP MAX: 100 lbs
ESTIMATED RPE CALCULATOR
One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs
9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

ALCULATORS Help
ed Exertion) and number of reps.
n the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ing the number of reps for which you wish to calculate your one-rep max.
, you would enter a number in the highlighted box.
l be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
EP MAX: 100 lbs
able helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
r to the highlighted box.

8 REPS 9 REPS 10 REPS
79 lbs 76 lbs 74 lbs

Exercise Slot 1
Squat with belt 0 LBS 0 LBS
Exercise Slot 1 e1RM
1 LBS Squat with belt 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0 LBS
0 LBS
Squat #REF! Squat Squat Squat Squat
Squat #REF! Squat Squat Squat Squat #REF!
Squat Squat Squat #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Deadlift with belt 0 LBS 0 LBS
Deadlift with belt 0 LBSExercise Slot 4 e1RM 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS Deadlift with belt 0 LBS 0 LBS
1 LBS
1 LBS
0 LBS
0 LBS
Squat with Belt 0 LBS 0 LBS
#REF! #REF! #REF!
0 LBS
#REF! Deadlift Deadlift Deadlift Deadlift
Deadlift Deadlift #REF! Deadlift Deadlift Deadlift Deadlift#REF!Deadlift Deadlift Squat #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with Belt
#REF! #REF! #REF!
Exercise Slot 7
Squat, no belt 0 LBS 0 LBS
Squat, no belt 0 LBS Exercise Slot 7 e1RM 0 LBS
1 LBS Squat, no belt 0 LBS 0 LBS
1 LBS Squat, no belt 0 LBS 0 LBS
1 LBS5-3-0 Tempo Squat 0 LBS 0 LBS
1 LBS 2ct paused squat 0 LBS 0 LBS
0 LBS
None 0 LBS 0 LBS
0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
0 LBS
None 0 LBS 0 LBS
0 LBS
None 0 LBS 0 LBS
0 LBS
Squat, no Squat, no Squat, no Squat, no 5-3-0 2ct 2ct 2ct None None None None None #REF! #REF! #REF!
belt belt belt belt Tempo paused paused paused
Squat squat squat squat
0 LBS
0 LBS
0 LBS
0 LBS
#REF!
Squat, no Squat, no Squat, no Squat, no 5-3-0
#REF!
2ct 2ct 2ct None
#REF!
None None None None #REF! #REF! #REF!
belt #REF! belt
belt belt Tempo #REF!paused
paused paused #REF!
Squat squat squat squat
#REF! #REF! #REF!
Exercise Slot 10
Rack Pull, mid shin 0 LBS 0 LBS
Rack Pull, mid shin 0 LBS Exercise Slot 10 e1RM 0 LBS
1 LBS
1 LBS
1 LBS
2 count paused deadlift @ 1" off floor 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
0 LBS
Pin Squat 0 LBS 0 LBS
0 LBS
0 LBS
0 LBS
0 LBS
Rack SquatRackw/ belt
Rack Rack 2 count 0 LBS
2 count 0 LBS
2 count 2 count Pin Squat Pin Squat Pin Squat Pin Squat Squat w/ #REF! #REF! #REF!
Pull, mid Pull, mid Pull, mid Pull, mid paused paused paused paused belt
shin #REF!
shin shin shin deadlift #REF!
deadlift deadlift deadlift #REF!
#REF! @ 1" off
floor
@ 1"#REF!
floor
off @ 1" off @ 1" off
floor floor
#REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Overhead Press with belt 0 LBS 0 LBS
0.00% Overhead Press with belt
1 LBS
0 LBS 0 LBS
0.00% Overhead Press with belt
1 LBS
0 LBS 0 LBS
0.00% Overhead
1 LBSPress with belt 0 LBS 0 LBS
0.00% Overhead
0.00% Overhead
0.00% Overhead
0.00% Overhead
0.00% Touch0 LBS
and Go Bench 0 LBS 0 LBS
0.00% Touch0 LBS
and Go Bench 0 LBS 0 LBS
0 LBS
0.00% Touch and Go Bench 0 LBS 0 LBS
0 LBS
0.00% Touch and Go Bench 0 LBS 0 LBS
0.00% 1 count paused bench 0 LBS 0 LBS
Squat Squat #REF! #REF!
#REF! #REF! #REF! #REF! #REF!
t with belt with belt
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% 1 count paused bench 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0% 11 LBS
count paused bench 0 LBS 0 LBS
0% 11 LBS
0% 11 LBS
0 LBS
0 LBS
0 LBS
0% 10 LBS
#REF! 0 LBS #REF! #REF! #REF!
1 count 1 count 1 count 1 count 1 count 1 count 1 count 1 count 1 count 1 count 1 count 1 count 1 count #REF! #REF! #REF!
ft Deadlift Squat #REF! #REF!
#REF! #REF! paused#REF!
paused paused paused paused #REF! #REF!paused paused paused
paused paused paused paused paused
lt with belt with Belt bench bench bench bench bench bench bench bench bench bench bench bench bench
Exercise Slot 8
Overload Bench 1 Exercise Slot 8 e1RM
0% 0 LBS 0 LBS 1 LB S
1 LB S
the slingshot bench to bench w/ chains, to bench w/ bands, to Overload

floor pressBench
or board
1 press, but all are good options. Use the same variation each week.the slingshot benc
1 LB S
0 LB S
0% 0 LBS 0 LBS
0 LB S
0 LB S

floor pressBench
or board
0% 0 LBS 0 LBS
floor pressBench
or board
0% 0 LBS 0 LBS
the slingshot bench to bench w/ chains, to bench w/ bands, to floor press or board press, but all are good options. Use the same variation each week.the slingshot benc
0% Floor Press 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
e None None #REF! #REF! #REF!
e None None
#REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 11
0% Close Grip Bench 0 LBS 0 LBS
0% Close Grip Bench Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS Close Grip Bench 0 LBS 0 LBS
0% 1 LBS Close Grip Bench 0 LBS 0 LBS
0% 1 LBS Touch n Go bench 0 LBS 0 LBS
0% 0 LBS
Pin bench 0 LBS 0 LBS
0% Pin bench 0 LBS 0 LBS
0 LBS
0 LBS
0 LBS
t Pin Squat Squat w/ #REF! 0%
#REF! #REF! 1 count paused bench 0 LBS 0 LBS
belt 0 LBS
#REF! #REF!
Close Close Close Close
#REF!
Touch n Touch n Touch n Touch n Pin
#REF!
Pin Pin Pin 1 count #REF! #REF! #REF!
#REF! Grip #REF!
Grip Grip Grip Go Go#REF! Go Go #REF!
bench bench bench bench paused
Bench Bench Bench Bench bench bench bench bench bench
Exercise Slot 3
0.00% Pendlay Row 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0.00% 2ct paused Bench 0 LBS 0 LBS
1 LBS
0 LBS
0.00% 2ct
0 LBS paused Bench 0 LBS 0 LBS
0.00% 2ct
0.00% 2ct
0.00% 0 LBSDeadlift w/ belt 0 LBS 0 LBS
Exercise Slot 6
0% 3-0-3 Tempo Squat 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0% Squat, no belt
1 LBS
0 LBS 0 LBS
0% Squat, no belt
1 LBS
0 LBS 0 LBS
0% 0Squat,
LBS no belt 0 LBS 0 LBS
0% 2ct
0 LBSpaused squat 0 LBS 0 LBS
0% 2ct
0% 2ct
0% 2ct
0% Deadlift w/ belt 0 LBS 0 LBS
1 count 1 count 1 count #REF! #REF! #REF!
paused paused paused #REF! #REF! #REF! #REF!
bench bench bench
Exercise Slot 9
Press Accessory 1
0% 1 LB S
1 LB S
0 LBS 0 LBS
ghtly heavier than the normal press.I prefer close grip incline> incline
Press bench 1touch n go > pin press at shoulder level > DB Incline > DB press > Dips (Do the same va
Accessory
1 LB S
0 LB S 1 LBS
0% 0 LBS 0 LBS
0 LB S
1 LBS
0 LB S
1 LBS
Accessory
0 LBS
0 LBS
0% 0 LBS 0 LBS 0 LBS
Accessory
0% 0 LBS 0 LBS
Accessory
0% 0 LBS 0 LBS
ghtly heavier than the normal press.I prefer close grip incline> incline bench touch n go > pin press at shoulder level > DB Incline > DB press > Dips (Do the same va
0% Press, no belt 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
Leg Press or RDL

Exercise Slot 12
ning your squats, I would0%
prefer using leg press just to applyLeg
a bitPress
of extra stress to
or RDL the legs without
0 LBS taxing the back as 0much.
LBS If no leg press, do RDL's. On the leg pres
1 LBS
1 LBS

a bitPress
of extra stress to the legs without
1 LBS
or RDL 0 LBS
0 LBS
0 LBS

a bitPress
of extra stress to
or RDL the legs without
prefer using leg press just to apply a bit of extra stress to the legs without
0% SLDL 0 LBS 0 LBS
0% SLDL 0 LBS 0 LBS
0% SLDL 0 LBS 0 LBS
0% SLDL 0 LBS 0 LBS
0% 2" deficit deadlift 0 LBS 0 LBS
0% Deadlift w/ belt 0 LBS 0 LBS
Pin Pin
#REF!
1 count #REF! #REF! #REF!
#REF! #REF! #REF!
bench bench paused #REF! #REF! #REF! #REF!
bench
AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
Avg Intensity
ise Slot 9 e1RM

1 LBS
0%
0%
1 LBS
1 LBS
0 LBS
0 LBS
0 LBS
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
Avg Intensity
ercise Slot 12 e1RM

1 LBS
1 LBS
0%
0%
1 LBS
0 LBS
0 LBS
0 LBS
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
Avg Intensity
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Week
Exercise Two
3
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day 1
GPP
Notes
D
Exercise One
Exercise Two
5
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
6
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
7
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
8
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
9
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
10
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
11
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
12
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
13
Exercise Three
Notes
Supplement Day 1
Notes
Day 1
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Squat with belt
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
Overhead Press with belt
•5 reps @ 9 (84% of 1RM)
•No Back off sets
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Pendlay Row
• 10 reps @ RPE 9
•No back off sets
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt •Take off 20% from 1 @ 8 for
5 reps x 5 sets (70-73% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

Overhead Press with belt •Take off 20% from 1 @ 8 for
5 reps x 5 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Pendlay Row • 10 reps @ RPE 9
•Take off 5% from 10 @ 9 for 1 more set
of 10
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
5 reps x 5 sets (70-73% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

5 reps x 5 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
GPP or None
GPP or None
0
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 5 sets (73-76% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

4 reps x 5 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
Squat with belt • Take off 17% from 1 @ 8 for
4 reps x 5 sets (73-76% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

Overhead Press with belt • Take off 17% from 1 @ 8 for
4 reps x 5 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
3 count paused bench • 10 reps @ RPE 9
of 10
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 2 sets (75-77% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

4 reps x 2 sets (75-77% 1RM)
•8 reps @RPE 7
•8 reps @ RPE 8
3 count paused bench
•8 reps @ RPE 9
• No back off sets
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 4 sets (75-77% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

4 reps x 4 sets (75-77% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
2ct paused Bench
•8 reps @ RPE 8
• Repeat 8 reps @ 8 for 2 more sets of 8
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 4 sets (75-77% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

4 reps x 4 sets (75-77% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
2ct paused Bench
•8 reps @ RPE 8
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt
•4 reps @ RPE 8 (84%) x 3 sets of 4
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Touch and Go Bench
•4 reps @ RPE 7
• 4 reps @ RPE 8
2ct paused Bench •4 reps @ RPE 9
• -5% from 4 @ 9 x 1 set of 4
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Touch and Go Bench
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 2 sets of 4
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Touch and Go Bench
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 2 sets of 4
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Touch and Go Bench
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 1 set of 4
GPP or None
GPP or None
Day 1
Squat with belt work up to. 1 rep @ opener (~90-93%)
1 count paused bench work up to. 1 rep @ opener (~90-93%)
Deadlift w/ belt work up to. 1 rep @ opener (~90-93%)
None
None
Day 2
Exercise One Deadlift with belt
Exercise Two 1 count paused bench
Exercise Three 3-0-3 Tempo Squat
Notes
Supplemental Day
GPP or None
2
Exercise Two GPP or None

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise Three Squat, no belt
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise Three 2ct paused squat
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One Squat with Belt
Exercise Three Deadlift w/ belt
Notes
Supplemental Day
None
2
Exercise Two None

y2 D
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Exercise One
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
Exercise Two
•5 reps @ 9 (84% of 1RM)
•No Back off sets
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Exercise Three
• 10 reps @ RPE 9
•No back off sets
Notes
Supplemental Day
GPP or None
3
GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•Take off 20% from 1 @ 8 for Exercise One
5 reps x 5 sets (70-73% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

•Take off 20% from 1 @ 8 for Exercise Two
5 reps x 5 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Exercise Three
of 10
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
5 reps x 5 sets (70-73% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

5 reps x 6 sets (70-73% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 5 sets (73-76% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

4 reps x 5 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• Take off 17% from 1 @ 8 for Exercise One
4 reps x 6 sets (73-76% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

• Take off 17% from 1 @ 8 for Exercise Two
4 reps x 6 sets (73-76% 1RM)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 2 sets (75-77% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

4 reps x 2 sets (75-77% 1RM)
•8 reps @RPE 7
•8 reps @ RPE 8
Exercise Three
•8 reps @ RPE 9
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 4 sets (75-77% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

3 reps x 5 sets (78-81% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
Exercise Three
•8 reps @ RPE 8
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
4 reps x 4 sets (75-77% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM)

3 reps x 5 sets (78-81% 1RM)
•8 reps @RPE 6
•8 reps @ RPE 7
Exercise Three
•8 reps @ RPE 8
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•80% e1RM x 4 sets of 4 Exercise One
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Exercise Two
•85% e1RM x 3 reps x 3 sets
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Exercise Three
• -5% from 4 @ 9 x 1 set of 4
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Exercise One
•80% e1RM x 2 sets of 4
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Exercise Two
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 2 sets of 4
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Exercise One
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Exercise Two
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 2 sets of 4
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•1 rep @ RPE 9 (94-96%)
Exercise One
• 1 rep @ RPE 8 (90-93% 1RM)

•1 rep @ RPE 9 (94-96%)
Exercise Two
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 1 set of 4
Notes
Supplemental Day
GPP or None
3

y2 D
work up to. 1 rep @ last warm up (~80-
Exercise One
83%)

Exercise Two
83%)

Exercise Three
83%)
Notes
Supplemental Day
None
3
None Exercise Two

Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
Squat, no
Overload belt 1
Bench •4 reps @ RPE 9
The overload bench is equipment •No back off sets
dependent. I would prefer The overload
bench is equipment dependent. I would
•4 reps @ RPE 7
prefer the slingshot bench to bench w/
•4 reps @ RPE 8
chains, to bench w/ bands, to floor press
•4 reps @ RPE 9
or board press, but all are good options.
Pressvariation
Accessory 1 week.the •No back off sets
Use the same each
Ideally the
slingshot press
bench accessory
to bench will be to
w/ chains,
lighter or only very slightly heavier
bench w/ bands, to floor press or board than • 10 reps @ RPE 7
the normal
press, butpress.I
all are prefer close grip
good options.. • 10 reps @ RPE 8
incline> incline bench touch n go > pin • 10 reps @ RPE 9
press at shoulder level > DB Incline > •No back off sets
DB press > Dips (Do the same variation
for the first 5 weeks)
GPP or None
GPP or None
Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Squat, no
Overload belt 1
Bench •Take 5% off from the 4 @ RPE 9 set
The overload bench is equipment and do 2-3 sets of 4 (until effort is ~
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
•Take 5% off from the 4 @ RPE 9 set
Pressvariation
Accessory 1 week.the and do 2-3 sets of 4 (until effort is ~
Use the same each
Ideally the press accessory will be to RPE 9 again)
slingshot bench to bench w/ chains, • 10 reps @ RPE 7
lighter w/
bench or only
bands,veryto slightly heavier
floor press than
or board • 10 reps @ RPE 8
the normal
press, butpress.I
incline> incline bench touch n go > pin
press at shoulder level > DB Incline >
of 10
GPP or None
GPP or None
Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Squat, no
Overload belt 1
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Pressvariation
Use the same each
lighter w/
bench or only
floor press than
the normal
press, butpress.I
of 10
GPP or None
GPP or None
Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Squat, no
Overload belt 1
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Pressvariation
Use the same each
lighter w/
bench or only
floor press than
the normal
press, butpress.I
of 10
GPP or None
GPP or None
Day 3
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
5-3-0 Tempo Squat
and do 2-3 sets of 4 (until effort is ~
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Floor Press
Press Accessory 1 and do 2-3 sets of 4 (until effort is ~
Ideally the press accessory will be RPE 9 again)
• 10 reps @ RPE 7
lighter or only very slightly heavier than
• 10 reps @ RPE 8
the normal press.I prefer close grip
• 10 reps @ RPE 9
of 10
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8
2ct paused squat
• 3 reps @ RPE 9 x 1 set
• 1 rep @ RPE 8
Floor Press
•8 reps @RPE 7
•8 reps @ RPE 8
Press, no belt
•8 reps @ RPE 9
GPP or None
GPP or None
Day 3
•1 rep @ RPE 8
2ct paused squat • 3 reps @ RPE 9
•-5% from 3 @ RPE 9 x 2 sets of 3
•1 rep @ RPE 8
Floor Press • 3 reps @ RPE 9
•8 reps @RPE 6
•8 reps @ RPE 7
Press, no belt
•8 reps @ RPE 8
GPP or None
GPP or None
Day 3
•1 rep @ RPE 8
2ct paused squat • 3 reps @ RPE 9
•1 rep @ RPE 8
Floor Press • 3 reps @ RPE 9
•8 reps @RPE 6
•8 reps @ RPE 7
Press, no belt
•8 reps @ RPE 8
GPP or None
GPP or None
Day 3
None None
None None
None None
GPP or None
GPP or None
Day 3
None None
None None
None None
GPP or None
GPP or None
Day 3
None None
None None
None None
GPP or None
GPP or None
Day 3
None None
None None
None None
GPP or None
GPP or None
Day 3
None None
None None
None None
None
None
Day 4
Exercise One Rack Pull, mid shin
Exercise Two Close Grip Bench

Leg Press or RDL
If you have access to a leg press and
tend to have issues good morning your
squats, I would prefer using leg press
Exercise Three just to apply a bit of extra stress to the
legs without taxing the back as much. If
no leg press, do RDL's. On the leg
press, try and replicate your squat
stance
Notes
Supplemental Day
GPP or None
4

Day 4

Leg Press or RDL
stance
Notes
Supplemental Day
GPP or None
4

Day 4

Leg Press or RDL
stance
Notes
Supplemental Day
GPP or None
4

Day 4

Leg Press or RDL
stance
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One 2 count paused deadlift @ 1" off floor
Exercise Two Touch n Go bench
Exercise Three SLDL
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise Three SLDL
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise Three SLDL
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise Three SLDL
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Pin Squat
Exercise Two Pin bench
Exercise Three 2" deficit deadlift
Notes
Supplemental Day
GPP or None
4

Day 4
Notes
Supplemental Day
GPP or None
4

Day 4
Notes
Supplemental Day
GPP or None
4

Day 4
Notes
Supplemental Day
GPP or None
4

Day 4
Exercise One Squat w/ belt
Exercise Three Deadlift w/ belt
Notes
Supplemental Day
None
4
Exercise Two None

y4 G
•4 reps @ RPE 7
•4 reps @ RPE 8
Conditioning
•4 reps @ RPE 9
•No back off sets
•4 reps @ RPE 7
•4 reps @ RPE 8
Upper Back Work
•4 reps @ RPE 9
•No back off sets
• 10 reps @ RPE 7
• 10 reps @ RPE 8
Trunk Work
• 10 reps @ RPE 9
•No back off sets
Arm Work
GPP or None
GPP or None
y4 G
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work
RPE 9 again)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9 Trunk Work
of 10
Arm Work
GPP or None
GPP or None
y4 G
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work
RPE 9 again)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
Arm Work
GPP or None
GPP or None
y4 G
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work
RPE 9 again)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
Arm Work
GPP or None
GPP or None
y4 G
•4 reps @ RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Conditioning
•4RPE
reps9@again)
RPE 7
•4 reps @ RPE 8
• 4 reps @ RPE 9
Upper Back Work
RPE 9 again)
• 10 reps @ RPE 7
• 10 reps @ RPE 8
of 10
Arm Work
GPP or None
GPP or None
y4 G
• 1 rep @ RPE 8
Conditioning
• 1 rep @ RPE 8
Upper Back Work
•8 reps @RPE 7
•8 reps @ RPE 8
Trunk Work
•8 reps @ RPE 9
Arm Work
GPP or None
GPP or None
y4 G
•1 rep @ RPE 8
• 3 reps @ RPE 9 Conditioning
•1 rep @ RPE 8
• 3 reps @ RPE 9 Upper Back Work
•8 reps @RPE 6
•8 reps @ RPE 7
Trunk Work
•8 reps @ RPE 8
Arm Work
None
None
y4 G
•1 rep @ RPE 8
•1 rep @ RPE 8
•8 reps @RPE 6
•8 reps @ RPE 7
Trunk Work
•8 reps @ RPE 8
Arm Work
GPP or None
GPP or None
y4 G
•1 rep @ RPE 8
•1 rep @ RPE 8
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9 Trunk Work
• -5% from 4 @ 9 x 1 set of 4
Arm Work
GPP or None
GPP or None
y4 G
•1 rep @ RPE 8
•No back off sets
•1 rep @ RPE 8
•No back off sets
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 2 sets of 4
Arm Work
GPP or None
GPP or None
y4 G
•1 rep @ RPE 8
•1 rep @ RPE 8
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 2 sets of 4
Arm Work
GPP or None
GPP or None
y4 G
• 1 rep @ RPE 8
•-5% from 2 @ 9 for 2 sets of 2
• 1 rep @ RPE 8
•4 reps @ RPE 7
• 4 reps @ RPE 8
• -5% from 4 @ 9 x 1 set of 4
Arm Work
GPP or None
GPP or None
y4 G
1 @ 8 (93%)
1 @ 9 (96%) Conditioning
1 @ 10 (100%)
1 @ 8 (93%)
1 @ 9 (96%) Upper Back Work
1 @ 10 (100%)
1 @ 8 (93%)
1 @ 9 (96%) Trunk Work
1 @ 10 (100%)
Arm Work
None
None
GPP
25 min steady state @ RPE 6 1x/wk
7 minutes upper back work AMRAP
7 min ab work AMRAP
3 sets of 12-15 reps @ RPE 8, triceps press downs 1x/wk

3 sets of 12-15 reps @ RPE 8, biceps curls
GPP
7 min ab work AMRAP

3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
GPP
7 min ab work AMRAP

GPP
20 sec sprint every 2 min x 14 minutes 1x/wk
8 minutes ab work AMRAP

GPP

GPP

GPP

GPP

GPP

GPP
7 min ab work AMRAP

GPP
5 minute ab work AMRAP

GPP
5 minute ab work AMRAP
None
GPP
None
None
None
None
Week 1 1 <Generator Inp
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Squat with belt 0 LBS 0 REPS
Overhead Press with belt 0 LBS 0 REPS

OTALS
Pendlay Row 0 LBS 0 REPS
Deadlift with belt 0 LBS 0 REPS
1 count paused bench 0 LBS 0 REPS

WEEK 0 TO
3-0-3 Tempo Squat 0 LBS 0 REPS
Overload Bench 1
The overload bench is equipment
Squat, no belt dependent. I 0 LBS 0 REPS
would prefer The overload bench is
equipment dependent. I would prefer the
slingshot bench to bench w/ chains, to bench
Press Accessory 1 press, but all 0 LBS 0 REPS
w/ bands, to floor press or board
Ideally
are goodthe press Use
options. accessory willvariation
the same be lightereach
or
only very
week.the slightly bench
slingshot heaviertothan
benchthew/normal
chains,
press.I prefer close grip incline> incline
to bench w/ bands, to floor press or board bench 0 LBS 0 REPS
touch npress,
go > pin
but press
all areatgood
shoulder level > DB
options..
Incline > DB press > Dips (Do the same
variation
Rackfor themid
Pull, firstshin
5 weeks) 0 LBS 0 REPS
Leg
ClosePress
GriporBench
RDL 0 LBS 0 REPS
If you have access to a leg press and tend to
have issues good morning your squats, I would
prefer using leg press just to apply a bit of
0 LBS 0 REPS
extra stress to the legs without taxing the
back as much. If no leg press, do RDL's. On
the leg press, try and replicate your squat
Weekly
stanceAU
AWCR
EXERCISE 1
Squat with belt
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
•No Back off sets
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
•No Back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Squat, no belt
•4 reps @ RPE 7
REPS & •4 reps @ RPE 8
INTENSITY: •4 reps @ RPE 9
•No back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Rack Pull, mid shin
•4 reps @ RPE 7
INTENSITY: •4 reps @ RPE 9
•No back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state @ RPE 6 1x/wk

GPP
GPP ARM Work

3 sets of 12-15 reps @ RPE 8, triceps press downs
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
erator Input Date 3/10/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
1RM) •5 reps @ 7 (79% of 1RM)

1RM) REPS & •5 reps @ 8 (81% of 1RM)
1RM) INTENSITY: •5 reps @ 9 (84% of 1RM)
s •No Back off sets
REST PERIODS
work sets 3-5 minute rest between work set
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
1RM) •5 reps @ 7 (79% of 1RM)

1RM) REPS & •5 reps @ 8 (81% of 1RM)
1RM) INTENSITY: •5 reps @ 9 (84% of 1RM)
s •No Back off sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISEOverload Bench 1 2
The overload bench is equipment dependent. I wou
overload bench is equipment dependent. I would pref
bench to bench w/ chains, to bench w/ bands, to floor
press, but all are good options. Use the same variation
7 slingshot bench to bench w/ chains, to•4bench w/ bands,
reps @ RPE 7
8 REPS & board press, but all are good
•4 reps options..
@ RPE 8
9 INTENSITY: •4 reps @ RPE 9
s •No back off sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
7 •4 reps @ RPE 7
8 REPS & •4 reps @ RPE 8
9 INTENSITY: •4 reps @ RPE 9
s •No back off sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
E 6 1x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
s press downs 1x/wk
0
, biceps curls
SE 2 EXERCISE
h belt Pendlay Row
(79% of 1RM) • 10 reps @ RPE

(81% of 1RM) REPS & • 10 reps @ RPE
(84% of 1RM) INTENSITY: • 10 reps @ RPE
ck off sets •No back off se
REST PERIODS
between work sets 2-4 min
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
ench 3-0-3 Tempo Squat
(79% of 1RM) • 10 reps @ RPE

(81% of 1RM) REPS & • 10 reps @ RPE
(84% of 1RM) INTENSITY: • 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS

SE
h1 2
ndent. I would prefer The
EXERCISE
Press Accessory 1
I would prefer the slingshot Ideally the press accessory will be lighter or
nds, to floor press or board heavier than the normal press.I prefer close g
me variation each week.the bench touch n go > pin press at shoulder leve
ch w/ bands,
@ RPE 7 to floor press or press > Dips (Do the same variation for
• 10 reps @ th
RPE
ood options..
@ RPE 8 REPS & • 10 reps @ RPE
@ RPE 9 INTENSITY: • 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
SE 2 EXERCISE
Leg Press or RDL
morning your squats, I would prefer using le
ch
a bit of extra stress to the legs without taxin
If no leg press, do RDL's. On the leg press,
@ RPE 7 • 10 reps @ RPE
@ RPE 8 REPS &
your squat stance
• 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
Work GPP AB Work
back work AMRAP NOTES: 7 min ab work AM
U
CISE 3 SUPPLEMEN
Row GPP or None
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
•No back off sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
•No back off sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
essory 1
3 SUPPLEMEN
be lighter or only very slightly
refer close grip incline> incline GPP or None
oulder level > DB Incline > DB
•iation for
10 reps @ the
RPE 7 first 5 weeks)
• 10 reps @ RPE 8
• 10 reps @ RPE 9
•No back off sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
or RDL 3 SUPPLEMEN
and tend to have issues good
fer using leg press just to apply
GPP or None
thout taxing the back as much.
he leg press, try and replicate
t•• 10 reps @ RPE 7
stance
10 reps @ RPE 8
• 10 reps @ RPE 9
•No back off sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Week 2 2
Block Type Developmental

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Overload Bench 1
Ideally
or
only very
benchthew/normal
chains,
touch npress,
go > pin
but press
all areatgood
shoulder level > DB
options..
variation
Rackfor themid
Pull, firstshin
Leg
ClosePress
GriporBench
RDL 0 LBS 0 REPS
0 LBS 0 REPS
Weekly
stanceAU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•Take off 20% from 1 @ 8 for
INTENSITY:
5 reps x 5 sets (70-73% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
5 reps x 5 sets (70-73% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Squat, no belt
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Rack Pull, mid shin
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/w
Date 3/17/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
8 for •Take off 20% from 1 @ 8 for
INTENSITY:
1RM) 5 reps x 5 sets (70-73% 1RM)
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 5 reps x 5 sets (70-73% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
The overload bench is equipment dependent. I would pr
bench is equipment dependent. I would prefer the sli
bench w/ chains, to bench w/ bands, to floor press or bo
are good options. Use the same variation each week.the
bench w/ chains, to bench w/ bands, to•4floor
reps @press
RPE 7 or bo
REPS & are good options..
•4 reps @ RPE 8
INTENSITY: • 4 reps @ RPE 9
2-3 sets of 4 (until effort is
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (u
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
•4 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h belt Pendlay Row
• 10 reps @ RPE
(90-93% 1RM)
REPS & • 10 reps @ RPE
from 1 @ 8 for
INTENSITY: • 10 reps @ RPE
70-73% 1RM)
REST PERIODS
etween work sets 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
nch 3-0-3 Tempo Squat
• 10 reps @ RPE
(90-93% 1RM)
from 1 @ 8 for
70-73% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE
1 2
I would prefer The overload
EXERCISE
Press Accessory 1
efer the slingshot bench to Ideally the press accessory will be lighter or
press or board press, but all heavier than the normal press.I prefer close g
h week.the slingshot bench to bench touch n go > pin press at shoulder leve
@press
RPE 7 or board press, but all press > Dips (Do the same variation for
• 10 reps @ th
RPE
@.. RPE 8 REPS & • 10 reps @ RPE
o 2-3 sets of 4 (until effort is ~ RPE 9 again) •Take off 5% from 10 @ 9 for
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Leg Press or RDL
h
@ RPE 8 REPS &
your squat stance
• 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ack work AMRAP NOTES: 7 min ab work AM

CISE 3 SUPPLEMEN
Row GPP or None
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
from 10 @ 9 for 1 more set of 10
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
essory 1
3 SUPPLEMEN
•iation for
10 reps @ the
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
or RDL 3 SUPPLEMEN
GPP or None
stance
10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Overload Bench 1
Ideally
or
only very
benchthew/normal
chains,
touch npress,
go > pin
but press
all areatgood
shoulder level > DB
options..
variation
Rackfor themid
Pull, firstshin
Leg
ClosePress
GriporBench
RDL 0 LBS 0 REPS
0 LBS 0 REPS
Weekly
stanceAU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
5 reps x 5 sets (70-73% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
5 reps x 5 sets (70-73% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Squat, no belt
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Rack Pull, mid shin
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 5 reps x 5 sets (70-73% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 5 reps x 6 sets (70-73% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
reps @press
RPE 7 or bo
•4 reps @ RPE 8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
•4 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h belt Pendlay Row
• 10 reps @ RPE
(90-93% 1RM)
from 1 @ 8 for
70-73% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
• 10 reps @ RPE
(90-93% 1RM)
from 1 @ 8 for
70-73% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE
1 2
EXERCISE
Press Accessory 1
@press
• 10 reps @ th
RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Leg Press or RDL
h
@ RPE 8 REPS &
your squat stance
• 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
Row GPP or None
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
essory 1
3 SUPPLEMEN
•iation for
10 reps @ the
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
or RDL 3 SUPPLEMEN
GPP or None
stance
10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Overload Bench 1
Ideally
or
only very
benchthew/normal
chains,
touch npress,
go > pin
but press
all areatgood
shoulder level > DB
options..
variation
Rackfor themid
Pull, firstshin
Leg
ClosePress
GriporBench
RDL 0 LBS 0 REPS
0 LBS 0 REPS
Weekly
stanceAU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 5 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 5 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Squat, no belt
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Rack Pull, mid shin
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

4 sets of 12-15 reps @ RPE 8, triceps press downs 2
NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 4 reps x 5 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 4 reps x 5 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
reps @press
RPE 7 or bo
•4 reps @ RPE 8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
•4 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
NOTES: 8 minutes upper back work AMRA
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h belt Pendlay Row
• 10 reps @ RPE
(90-93% 1RM)
from 1 @ 8 for
73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
• 10 reps @ RPE
(90-93% 1RM)
from 1 @ 8 for
73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE
1 2
EXERCISE
Press Accessory 1
@press
• 10 reps @ th
RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Leg Press or RDL
h
@ RPE 8 REPS &
your squat stance
• 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ack work AMRAP NOTES: 8 minutes ab work A

CISE 3 SUPPLEMEN
Row GPP or None
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
essory 1
3 SUPPLEMEN
•iation for
10 reps @ the
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
or RDL 3 SUPPLEMEN
GPP or None
stance
10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Floor
Press Press 1
Accessory 0 LBS 0 REPS
Ideally the press accessory will be lighter or
only very slightly heavier than the normal
press.I prefer close grip incline> incline bench 0 LBS 0 REPS
touch n go > pin press at shoulder level > DB
variation
2 count pausedfordeadlift
the first@51"
weeks)
off floor 0 LBS 0 REPS
Touch n Go bench 0 LBS 0 REPS
SLDL 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• Take off 17% from 1 @ 8 for
INTENSITY:
4 reps x 5 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 6 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
5-3-0 Tempo Squat
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2 count paused deadlift @ 1" off floor
•4 reps @ RPE 7
•4 reps @ RPE 8
REPS &
• 4 reps @ RPE 9
INTENSITY:
~ RPE 9 again)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
@ 8 for • Take off 17% from 1 @ 8 for
INTENSITY:
1RM) 4 reps x 5 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 4 reps x 6 sets (73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Floor Press
•4 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
floor Touch n Go bench
•4 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h belt 3 count paused bench
• 10 reps @ RPE
(90-93% 1RM)
from 1 @ 8 for
73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
• 10 reps @ RPE
(90-93% 1RM)
from 1 @ 8 for
73-76% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press Accessory 1
Ideally the press accessory will be lighter or
heavier than the normal press.I prefer close g
bench touch n go > pin press at shoulder leve
@ RPE 7 press > Dips (Do the same variation for
• 10 reps @ th
RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
h SLDL

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
sed bench GPP or None
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE
essory 1
3 SUPPLEMEN
•iation for
10 reps @ the
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Low Stress

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Squat, no belt 0 LBS 0 REPS
2ct paused squat 0 LBS 0 REPS
Floor Press 0 LBS 0 REPS
Press, no belt 0 LBS 0 REPS
2 count paused deadlift @ 1" off floor 0 LBS 0 REPS
SLDL 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 2 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 2 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct paused squat
REPS & • 1 rep @ RPE 8

INTENSITY: • 3 reps @ RPE 9 x 1 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1

INTENSITY: • 3 reps @ RPE 9 x 1 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 4 reps x 2 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 4 reps x 2 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Floor Press

set INTENSITY: • 3 reps @ RPE 9 x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2

set INTENSITY: • 3 reps @ RPE 9 x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h belt 3 count paused bench
•8 reps @RPE
(90-93% 1RM)
REPS & •8 reps @ RPE
from 1 @ 8 for
INTENSITY: •8 reps @ RPE
75-77% 1RM)
• No back off se
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
nch Squat, no belt
•8 reps @RPE
(90-93% 1RM)
from 1 @ 8 for
75-77% 1RM)
• No back off se
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press, no belt
•8 reps @RPE
@ RPE 8 REPS & •8 reps @ RPE
PE 9 x 1 set INTENSITY: •8 reps @ RPE
• No back off se
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
h SLDL
•8 reps @RPE
@ RPE 8 REPS & •8 reps @ RPE
PE 9 x 1 set INTENSITY: •8 reps @ RPE
• No back off se
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
sed bench GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS
2ct paused Bench 0 LBS 0 REPS

WEEK 0 TO
SLDL 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 4 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 4 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct paused squat
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 4 reps x 4 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 3 reps x 5 sets (78-81% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Floor Press
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
sets of 3 •-5% from 3 @ RPE 9 x 2 sets of
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h belt 2ct paused Bench
•8 reps @RPE
(90-93% 1RM)
from 1 @ 8 for
75-77% 1RM)
• Repeat 8 reps @ 8 for 2 m
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
nch Squat, no belt
•8 reps @RPE
(90-93% 1RM)
from 1 @ 8 for
78-81% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press, no belt
•8 reps @RPE
@ RPE 8
@ RPE 9
PE 9 x 2 sets of 3
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
h SLDL
•8 reps @RPE
@ RPE 8
@ RPE 9
PE 9 x 2 sets of 3
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
d Bench GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
reps @ 8 for 2 more sets of 8
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
SLDL 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 4 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
4 reps x 4 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct paused squat
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 4 reps x 4 sets (75-77% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

REPS &
INTENSITY:
1RM) 3 reps x 5 sets (78-81% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Floor Press
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
h belt 2ct paused Bench
•8 reps @RPE
(90-93% 1RM)
from 1 @ 8 for
75-77% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
nch Squat, no belt
•8 reps @RPE
(90-93% 1RM)
from 1 @ 8 for
78-81% 1RM)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press, no belt
•8 reps @RPE
@ RPE 8
@ RPE 9
PE 9 x 2 sets of 3
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
h SLDL
•8 reps @RPE
@ RPE 8
@ RPE 9
PE 9 x 2 sets of 3
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
d Bench GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Specialization

Help
TOTALS BY EXERCISE
Touch and Go Bench 0 LBS 0 REPS

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Pin Squat 0 LBS 0 REPS
Pin bench 0 LBS 0 REPS
2" deficit deadlift 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS & •1 rep @ RPE 9 (94-96%)
INTENSITY: •4 reps @ RPE 8 (84%) x 3 sets of 4
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•80% e1RM x 4 sets of 4
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch and Go Bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

6%) REPS & •1 rep @ RPE 9 (94-96%)
sets of 4 INTENSITY: •4 reps @ RPE 8 (84%) x 3 sets of
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 1 rep @ RPE 8 (90-93% 1RM)

1RM)
REPS & •1 rep @ RPE 9 (94-96%)
f4
INTENSITY: •85% e1RM x 3 reps x 3 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
nch 2ct paused Bench
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
84%) x 3 sets of 4 INTENSITY:
• -5% from 4 @ 9 x 1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
nch 2ct paused squat
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
3 reps x 3 sets INTENSITY:
• -5% from 4 @ 9 x 1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
2" deficit deadlift
•4 reps @ RPE
REPS &
@ RPE 9 •4 reps @ RPE
INTENSITY:
PE 9 x 2 sets of 3 • -5% from 4 @ 9 x 1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
d Bench GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
from 4 @ 9 x 1 set of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
deadlift GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS & •1 rep @ RPE 9 (94-96%)
INTENSITY: •80% e1RM x 2 sets of 4
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
•No back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch and Go Bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

6%) REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

6%) REPS & •1 rep @ RPE 9 (94-96%)
f4 INTENSITY: •85% e1RM x 3 reps x 4 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
•No back off sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
• -5% from 4 @ 9 x 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
• -5% from 4 @ 9 x 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
2" deficit deadlift
•4 reps @ RPE
REPS &
INTENSITY:
k off sets • -5% from 4 @ 9 x 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
d Bench GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
from 4 @ 9 x 2 sets of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch and Go Bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

6%) REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

6%) REPS & •1 rep @ RPE 9 (94-96%)
3 sets INTENSITY: •89% e1RM x 2 reps x 3 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
•1 rep @ RPE 8
REPS &
• 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
• -5% from 4 @ 9 x 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
• -5% from 4 @ 9 x 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
2" deficit deadlift
•4 reps @ RPE
REPS &
INTENSITY:
PE 9 x 2 sets of 3 • -5% from 4 @ 9 x 2
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ack work AMRAP NOTES: 5 minute ab work AM

CISE 3 SUPPLEMEN
d Bench GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nute ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
• 1 rep @ RPE 8
REPS &
• 2 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch and Go Bench
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

6%) REPS & •1 rep @ RPE 9 (94-96%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1RM) • 1 rep @ RPE 8 (90-93% 1RM)

6%) REPS & •1 rep @ RPE 9 (94-96%)
3 sets INTENSITY: •89% e1RM x 2 reps x 3 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
• 1 rep @ RPE 8
REPS &
• 2 reps @ RPE 9
INTENSITY:
ts of 2 •-5% from 2 @ 9 for 2 sets of 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
0
SE 2 EXERCISE
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
• -5% from 4 @ 9 x 1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
•4 reps @ RPE
(90-93% 1RM)
• 4 reps @ RPE
E 9 (94-96%) REPS &
•4 reps @ RPE
• -5% from 4 @ 9 x 1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
2" deficit deadlift
•4 reps @ RPE
REPS &
INTENSITY:
9 for 2 sets of 2 • -5% from 4 @ 9 x 1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ack work AMRAP NOTES: 5 minute ab work AM

CISE 3 SUPPLEMEN
d Bench GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
None
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
•4 reps @ RPE 7
• 4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nute ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Realization

Help
TOTALS BY EXERCISE

OTALS
Deadlift w/ belt 0 LBS 0 REPS
Squat with Belt 0 LBS 0 REPS

WEEK 0 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Squat w/ belt 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS &
work up to. 1 rep @ opener (~90-93%)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Squat with Belt
REPS &
work up to. 1 rep @ last warm up (~80-83%)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Squat w/ belt
1 @ 8 (93%)
REPS &
1 @ 9 (96%)
INTENSITY:
1 @ 10 (100%)
REST PERIODS
As needed
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: None
GPP
GPP ARM Work

NOTES: None
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
REPS &
~90-93%) work up to. 1 rep @ opener (~90-93
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
REPS &
p (~80-83%) work up to. 1 rep @ last warm up (~80
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
1 @ 8 (93%)
REPS &
1 @ 9 (96%)
INTENSITY:
1 @ 10 (100%)
REST PERIODS
As needed
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
NOTES: None
WEEKLY AU
0
SE 2 EXERCISE
nch Deadlift w/ belt
REPS &
opener (~90-93%) work up to. 1 rep @ opene
INTENSITY:
REST PERIODS
etween work sets 4-5 minutes on sets @ RPE
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
REPS &
st warm up (~80-83%) work up to. 1 rep @ last warm
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
(93%) 1 @ 8 (93%)
REPS &
(96%) 1 @ 9 (96%)
INTENSITY:
(100%) 1 @ 10 (100%
REST PERIODS
eded As needed
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ne NOTES: None
CISE 3 SUPPLEMEN
w/ belt None
o. 1 rep @ opener (~90-93%)
None
es on sets @ RPE 7 or above
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
w/ belt GPP or None
rep @ last warm up (~80-83%)
GPP or None
None
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
w/ belt GPP or None
1 @ 8 (93%)
1 @ 9 (96%)
1 @ 10 (100%)
GPP or None
As needed
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
None
SUPPLEMENT
None
None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Date Week Block Type Volume and Intensity of of Slot 1
• 1•5repreps
@@ RPE9 8(84%
(90-93% 1RM)
1RM)
3/10/2019 1 Low Stress •No20%Back off sets
••Take
1 rep off
@ RPE 8from 1 @ 1RM)
(90-93% 8 for
3/17/2019 2 Developmental 5 reps x 5 sets (70-73% 1RM)
••Take
1 rep off 20%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
••Take
1 rep off 17%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
•• 1Take
rep off 17%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
•• 1Take
rep off 15%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
4/14/2019 6 Low Stress 4 reps x 2 sets (75-77% 1RM)
••• 1
Take
rep
rep @
1reps
offRPE
@
15%8from
RPE
1 @ 1RM)
(90-93%
8(75-77%
(90-93%1RM)
8 for
1RM)
4/21/2019 7 Developmental 4
• Take x 4
off@sets
15% from 1 @ 8 for
•1
reprep
•41reps @ RPERPE 9 (94-96%)
8(75-77%
(90-93% 1RM)
4/28/2019 8 Developmental •4 reps @ x 4
RPEsets
8 (84%) x 3 1RM)
sets of 4
•1 rep @ RPE 9 (94-96%)
• 1 rep @ RPE 8 (90-93% 1RM)
5/5/2019 9 Specialization •3 reps @ RPE 8 (86%) x 2 sets of 3
5/12/2019 10 Specialization • 1•1reprep
@@ RPERPE 9 (94-96%)
8 (90-93% 1RM)
•3 reps•1 @repRPE 9 (89%)
@ RPE x 3 sets of 3
9 (94-96%)
5/19/2019 11 Specialization •3 reps @ RPE 9 (89%) x 2 sets of 3
5/26/2019 12 Specialization
6/2/2019 13 Realization work up to. 1 rep @ opener (~90-93%)
•4 reps @ RPE 7
•4 reps @ RPE 7 8
Week Block Type Volume•4 and
•4
reps @ RPE
Intensity
reps @ RPE 9of Slot 7
•4
•4 reps
reps @
@ RPE
RPE 8
7
3/10/2019 1 Low Stress •No back@offRPE
••44 reps
reps sets 9
•4 reps @
@ RPE
RPE 8
7 of 4 (until effort is ~ RPE 9 again)
3/17/2019 2 Developmental
•Take 5% off from the 4 @ RPE 9 set and
••44 reps do
reps @ 2-3
@ RPE sets
RPE 89
3/24/2019 3 Developmental •4and
•Take 5% off from the 4 @ RPE 9 set repsdo@2-3
RPEsets
7
••44 reps
reps @ RPE 89 of 4 (until effort is ~ RPE 9 again)
@ RPE
• 4andrepsdo@2-3
RPEsets9 of 4 (until effort is ~ RPE 9 again)
••11and
repdo@2-3
RPEsets of 4 (until effort is ~ RPE 9 again)
rep @ RPE 88
4/14/2019 6 Low Stress • 3 reps
••1 @ RPE
3 reps @RPE 9 x 91 set
RPE
rep @ 8
4/21/2019 7 Developmental •-5% from
• 33reps@ RPE 9 x 29sets of 3
@ RPE
4/28/2019 8 Developmental •-5% from 3 @ RPE 9 x 2 sets of 3
5/5/2019 9 Specialization None
6/2/2019 13 Realization None
Days Day 1 Day 2
Primary
Slot 1, Slot 2, Slot 3 Slot 4, Slot 5, Slot 6
Exercises
Secondary
Exercises
Supplemental 1 Supplemental 2
**Exercise Selection ** **Exercise Selec

Week Exercise Slot 1
1 Squat with belt
2 Squat with belt
3 Squat with belt
4 Squat with belt
5 Squat with belt
1
6 Squat with belt

7 Squat with belt
8 Squat with belt
9 Squat with belt
10 Squat with belt
11 Squat with belt
12 Squat with belt
13 Squat with belt

1 Deadlift with belt
2
13 Squat with Belt

1 Squat, no belt
2 Squat, no belt
3 Squat, no belt
4 Squat, no belt
5 5-3-0 Tempo Squat
3
6 2ct paused squat

7 2ct paused squat
8 2ct paused squat
9 None
10 None
11 None
12 None
13 None

1 Rack Pull, mid shin
4
5 2 count paused deadlift @ 1" off floor
4
9 Pin Squat
10 Pin Squat
11 Pin Squat
12 Pin Squat
13 Squat w/ belt
•5 reps @ 7 (79% of 1RM) • 10 reps @ RPE 7
•5 reps @ 8 (81% of 1RM) •• 10 10 reps
reps @@RPERPE78
Volume and Intensity ofof Slot 2 Volume and Intensity of Slot 3
• 1•5repreps
@@ RPE9 8(84%
(90-93% 1RM)
1RM) •• 10
••No 10 reps
10 reps
reps
@
@
RPE
@RPERPE9 8
•Take •No
off Backfrom
20% off sets
1 @ 8 for •• 10 back@
reps sets7
offRPE 9
• 1 rep @ RPE 8 (90-93% 1RM) • 10 10 reps
reps @RPERPE 8
5 reps x 5 sets (70-73% 1RM) •Take off 5% from 10 @@ for 17
9 RPE more set of 10
••Take
1 rep off 20%8from
@ RPE 1 @ 1RM)
(90-93% 8 for •• 10
• 10
10
reps
reps
reps
@
@@RPERPE9 8
7
5 reps x 5 sets (70-73% 1RM) •Take off 5% from 10 @@9 RPE
for 1 more set of 10
••Take
1 rep off 17%8from
@ RPE 1 @ 1RM)
(90-93% 8 for •• 10 reps
10 reps
•8 @ RPE798
reps @RPE
4 reps x 5 sets (73-76% 1RM) •Take off 5% from 10 @@9 RPE
•• 1Take
rep off 17%8from
@ RPE 1 @ 1RM)
(90-93% 8 for ••8 10reps
•8
reps
reps @ RPE 689
@RPE
4 reps x 5 sets (73-76% 1RM) •Take off 5% from 10 @@9RPEfor 1 more set of 10
•• 1Take
rep off 15%8from
@ RPE 1 @ 1RM)
(90-93% 8 for •8
•8
•8
reps
reps
reps @ RPE 69
@RPE 7
4 reps x 2 sets (75-77% 1RM) ••4 Noreps @
back RPE
off 7
sets
••• 1
Take
rep
rep @
1reps
off RPE
@
15%8from
RPE 8(75-77%
1 @ 1RM)
(90-93%
(90-93%1RM)
8 for
1RM) •
•8 reps
•84 reps
reps
@
@@
RPE
RPE
RPE
8
78
4
• Take x 4
off@ sets
15% from 1 @ 8 for • Repeat 8 reps •4•8 reps
@ 8@ RPE
forRPE 7 sets of 8
2 more
•1
reprep
•41reps @ RPERPE 9 (94-96%)
8(75-77%
(90-93% 1RM) • •44 reps
reps
reps
@
@@ RPE
RPE
8
98
•4 reps @ x 4
RPE sets
8 (84%) x 3 1RM)
sets of 4 • Repeat 8 reps
• -5% •4fromreps @for
@4 8@ RPE 7 ofsets
x21more
9RPE 4 of 8
•1 rep @ RPE 9 (94-96%)
• 1 rep @ RPE 8 (90-93% 1RM) •44 reps
••4 reps @@ RPE 9set
8
•3 reps @ RPE 8 (86%) x 2 sets of 3 • -5% from reps
4 @@9RPE
RPE 7 of 4
x 2 sets
• 1•1reprep
@@ RPERPE 9 (94-96%)
8 (90-93% 1RM) ••44 reps
reps @@ RPE 98
•3 reps•1 @repRPE 9 (89%)
@ RPE x 3 sets of 3
9 (94-96%) • -5% from •4 reps4 @@9RPE
x 2 sets
9 of 4
•3 reps @ RPE 9 (89%) x 2 sets of 3 • -5% from 4 @ 9 x 1 set of 4
work up to. 1 rep @ opener (~90-93%) work up to. 1 rep @ opener (~90-93%)
•4 reps @ RPE 7 • 10 reps @ RPE 7
•4 reps @ RPE 8 •• 10 reps @@RPERPE78
Volume•4 and
•4
reps
reps
@ RPE 7of Slot 8
Intensity
@ RPE 9 Volume •
10
andreps
10 Intensity
reps @ RPE of Slot 9
•4
•4 reps
reps @
@ RPE
RPE 8
7 •• 10 10 reps
reps @@RPERPE9 8
•No back@offRPE
••44 reps
reps sets9 • •No
10 back@
reps sets7
offRPE 9
•4 repsdo @ RPE
@2-3
RPEsets8
7 of 4 (until effort is•Take •• 1010 reps
reps @RPERPE 8
e 5% off from the 4 @ RPE 9 set
••44and
reps @ RPE 9 ~ RPE off
9 again)
5% from• 10 10 @@
reps @ for 17
•4 reps
reps @
@ RPE
RPE 8
7 •• 10
10 reps
reps @@RPERPE978
••44and
repsdo@2-3
RPEsets of 4 (until effort is•Take
~ RPE off
9 again)
5% from 10 @@9 RPE
reps @ RPE 89 •• 10 reps
10 reps
•8 @ RPE798
reps @RPE
• 4andrepsdo@2-3
RPEsets9 of 4 (until effort is•Take
~ RPE off
9 again)
5% from ••8 10 @@9 RPE
10reps
reps for 1 more set of 10
•8 reps @ RPE 689
@RPE
••11and
repdo@2-3
RPEsets of 4 (until effort is•Take
~ RPE off
9 again)
5% from 10 @@9RPEfor 1 more set of 10
rep @ RPE 88 •8
•8
•8
reps
reps
reps @ RPE 69
@RPE 7
• 3 reps
••1 @ RPE
3 reps @ 9 x 91 set
RPE ••8Noreps
back@off sets
rep @ RPE 8 •8 reps @ RPE 8
RPE 7
•-5% from 3 @ RPE
• 3 reps @ RPE 99 x 2 sets of 3 • Repeat 8 reps @ 8@
•8 reps forRPE
2 more
8 sets of 8
•-5% from 3 @ RPE 9 x 2 sets of 3 • Repeat 8 reps @ 8 for 2 more sets of 8
None None
None None
None None
None None
None None
Day 3 Day 4
Slot 7, Slot 8, Slot 9 Slot 10, Slot 11, Slot 12
Supplemental 3 Supplemental 4
lection ** **Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****E
Slot 1 Rest/Notes
Slot 4 Rest/Notes
Slot 7 Rest/Notes
None
Slot 10 Rest/Notes
As needed
•5 reps @ 7 (79% of 1RM) •5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM) •5 reps @ 8 (81% of 1RM)
Volume and Intensity ofof Slot 4 Volume and Intensity ofof Slot 5
• 1•5repreps
@@ RPE9 8(84%
(90-93% 1RM)
1RM) • 1•5repreps
@@ RPE9 8(84%
(90-93% 1RM)
1RM)
•Take •No
off Backfrom
20% off sets
1 @ 8 for •Take •No
off Backfrom
20% off sets
1 @ 8 for
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
5 reps x 5 sets (70-73% 1RM) 5 reps x 5 sets (70-73% 1RM)
••Take
1 rep off 20%8from
@ RPE 1 @ 1RM)
(90-93% 8 for ••Take
1 rep off 20%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
••Take
1 rep off 17%8from
@ RPE 1 @ 1RM)
(90-93% 8 for ••Take
1 rep off 17%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
•• 1Take
rep off 17%8from
@ RPE (90-93%1 @ 1RM)
8 for •• 1Take
rep off 17%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
•• 1Take
rep off 15%8from
@ RPE (90-93%1 @ 1RM)
8 for •• 1Take
rep off 15%8from
@ RPE 1 @ 1RM)
(90-93% 8 for
•• 1Take
rep off 15%8from
@ RPE (90-93%1 @ 1RM)
8 for ••• 1
Take
rep off RPE
rep @
1reps @
12%8from
RPE
1 @1RM)
(90-93%
8(78-81%
(90-93%1RM)
8 for
1RM)
4 reps x 4 sets (75-77% 1RM) 3 x 5 sets
••• 1
Take
rep
rep @
offRPE
15%8from
(90-93%1 @ 1RM)
8 for • Take
•1 off@
reprep
12%
RPE from 1 @ 8 for
9 (94-96%)
41reps
•80%
@
x 4RPE
sets
e1RM
8(75-77%
(90-93%1RM)1RM)
x 94 (94-96%)
sets of 4
•31reps
•85%
@
x 5
e1RM
RPE
sets8(78-81%
(90-93%
x 3 9reps
1RM)
x 31RM)
sets
• 1•1reprep
@@ RPERPE
8 (90-93% 1RM) •1 rep @ RPE (94-96%)
• 1 rep @ RPE 8 (90-93% 1RM)
•80%
•1 rep e1RM
@ RPE x 92 (94-96%)
sets of 4 •85%repe1RMRPE x 3 9reps x 4 sets
• 1 rep @ RPE 8 (90-93% 1RM) • 1•1rep @ @ (94-96%)
RPE 8 (90-93% 1RM)
•85% e1RM
•1 rep x 3 9reps
@ RPE x 3 sets
(94-96%) •89% e1RM
•1 rep x 2 9reps
@ RPE x 3 sets
(94-96%)
•85% e1RM x 3 reps x 3 sets •89% e1RM x 2 reps x 3 sets
work up to. 1 rep @ last warm up (~80-83%) work up to. 1 rep @ last warm up (~80-83%)
•4
•4 reps
reps @ @ RPE
RPE 7 7 •4
•4 reps
reps @ @ RPE
RPE 7 7
•4
•4 reps
reps @
@ RPE
RPE 8
8 •4
•4 reps
reps @
@ RPE
RPE 8
8
Volume •4 andreps
•4 Intensity
reps @
@ RPE
RPE of
7 Slot 10 Volume •4 andrepsIntensity
@ RPE of
7 Slot 11
••44 reps
reps @ RPE 9
@ RPE 89 •4 reps
••44 reps
reps @@ RPE
RPE 9
@ RPE 89
•Take 5% off from the •44reps
•No back
@ @off
RPE RPE
9 set7 and do 2-3 sets of 4
sets •Take 5% off from•4 reps
•No theback
4@@ RPE
offRPE 79 set and do 2-3
sets
••44 reps
reps @ @ RPE
RPE 89 ••44 reps
reps @ @ RPE
RPE 89
•Take 5% off from •44reps
(untilthe
effort @ @
isRPE RPE
~ RPE 97again)
9 set and do 2-3 sets of 4 •Takesets
5% of •4 reps
off4from
(untilthe @
effort
4 @ RPE
is 79 set
~ RPE
RPE 9 again)
and do 2-3
••44 reps
reps @ @ RPE
RPE 89again) ••44 reps
reps @ @ RPE
RPE 89
(until
•Take 5% off from the effort is ~ RPE 9 sets of 4 (until effort is ~ RPE 9 again)
• 44reps@ RPE 9 set9 and do 2-3 sets of 4
@ RPE •Take 5% off from
• 4 the
reps4@ @RPERPE99 set and do 2-3
(until effort is ~
•Take 5% off from the 4 @ RPE 9 set RPE 9 again)
and do 2-3 sets of 4 sets of 4 (until effort
•Take 5% off from the 4 @ RPE is ~ RPE 9 again)
9 set and do 2-3
(until effort
••11 rep is
rep @ ~ RPE
@ RPE 9
RPE 88 again) sets of 4 (until effort
••11 rep
rep @ is
@ RPE ~
RPE 88RPE 9 again)
• 3 reps
••1 @
3 reps RPE
@RPE 9 x 91 set
RPE • 3 reps
••1 @
3 reps RPE
@RPE 9 x 91 set
RPE
rep @ 8 rep @ 8
•-5% from ••133reps
@ RPE @ 9 x 29sets of 3
RPE •-5% from••133reps
RPE
rep @ RPE 8 rep @ RPE 8
@ RPE @RPE9 x 29sets of 3
@ RPE @RPE9 x 29sets of 3
RPE
rep @ 8 rep @ 8
RPE
rep @ RPE 8 rep @ RPE 8
•No back@offRPE
•• 31 reps sets •No back@offRPE sets
rep @ RPE 89 •• 31 reps
rep @ RPE 89
•-5% from • 213reps
@ RPERPE 9 x 2 sets of 3 •-5% from• 213reps
@ RPERPE 9 x 2 sets of 3
@ 8@ (93%) 9 @ 8@ (93%) 9
•-5% from1 2@@9 9(96%) for 2 sets of 2 •-5% from1 2@@9 9(96%) for 2 sets of 2
1 @ 10 (100%) 1 @ 10 (100%)
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 2 Slot 2 Rest/Notes
Overhead Press with belt 3-5 minute rest between work sets
Touch and Go Bench 3-5 minute rest between work sets
1 count paused bench 3-5 minute rest between work sets

1 count paused
Overload Bench bench
1 3-5 minute rest between work sets
1 count paused
Overload Benchdependent.
bench
1 I would prefer 3-5 minute rest between work sets
The
The overload
overload bench
bench isis equipment
equipment dependent.
dependent. II would
would prefer
prefer
the slingshot bench toOverload
bench w/ Bench
chains,1 to bench w/ bands, to
The
The overload
overload bench
bench is
is equipment
dependent. I
I would
would prefer
prefer
floor
the press
slingshot or board
bench press, but
Overload
toisbench all
w/Benchare
chains,good options. Use
1 to bench w/ bands, tothe
The
same
The overload
overload bench
variation
bench equipment
eachpress,
isweek.the
slingshot bench
dependent. II would prefer
to bench
would w/
prefer
floor
the press
slingshot or board
bench to benchbut
Exercise
w/ all are
Slot 8
chains,good
to options.
bench w/ Use the
bands, to Slot 8 Rest/Notes
chains,
The to bench
overload
samepress w/
bench
variation bands,
is to floor
equipment
eachpress,
week.the press or board
dependent.
slingshot bench I press,
would but
w/all
prefer
to bench
floor
the slingshot or board
bench are but
good
to bench all are good
options..
w/ chains, options. Use the 3-5 minute rest between work sets
chains, to
samepressbench
variation w/ bands,
each to floor
week.the press to
slingshot
bench
boardtow/
orbench bands,
press,
benchbut to
w/all
floor or board press,
are but options..
good all are good options. Use the 3-5 minute rest between work sets
chains,
sameto bench w/
variation bands,
each to floor
week.the press orbench
slingshot boardtopress,
benchbut
w/all
are good options..
chains, to bench w/ bands, to floor press or board press, but all 3-5 minute rest between work sets
are good options.. 3-5 minute rest between work sets
Floor Press 3-5 minute rest between work sets
None 3-5 minute rest between work sets
None None

Close Grip Bench 3-5 minute rest between work sets
Touch n Go bench 3-5 minute rest between work sets
Pin bench 3-5 minute rest between work sets
1 count paused bench As needed
• 10 reps @ RPE 7
•• 10 10 reps
reps @@RPERPE78
Volume •• 10 and Intensity
reps @ RPE of Slot 6 GPP Cardio
••No 10
10 reps
reps @@RPERPE9 8
7
•• 10 back@
reps off sets9 25 min steady state @ RPE 6 1x/wk
• 10
10 reps
reps @@RPERPE78
RPE
•Take off 5% from•• 10 10 @@9 RPE
reps for 19more set of 10 25 min steady state @ RPE 6 1x/wk
• 10
10 reps
reps @@RPERPE 8
•Take off 5% from •• 10 reps for 17
10 @@9 RPE more set of 10 25 30 min
min steady state @
@ RPE
RPE 66 1x/wk
1x/wk
10 reps
•8 @ RPE798
reps @RPE steady state
•Take off 5% from ••8 10 @@9 RPE
10reps
reps for 1 more set of 1020 sec
30sprint every 2state
min @
x 14 minutes 1x/wk
•8 reps @ RPE 689
@RPE
min steady RPE 6 1x/wk
•Take off 5% from •8 10 @@9RPE
reps for 1 more set of 1020 sec
min @
x 14 minutes 1x/wk
•8
•8 reps
reps @ RPE 69
@RPE 7 min steady RPE 6 1x/wk
••4 •8Noreps @
back RPE
off 7
sets 20 sec
min @
x 14 minutes 1x/wk
• •84 reps
reps
reps
@
@@
RPE
RPE
RPE
8
78 min steady RPE 6 1x/wk
• Repeat 8 reps •4 •8 reps
@ 8@ RPE
forRPE 7 sets of 8 20 sec
2 more 30sprint every 2state
min @
x 14 minutes 1x/wk
• •44 reps
reps
reps
@
@@ RPE
RPE
8
98 min steady RPE 6 1x/wk
• Repeat 8 reps
• -5% •4 fromreps @for
@4 8@ RPE
9RPE 7 ofsets
x21more 4 of 8 20 sec 30sprint every 2state
min @
x 14 minutes 1x/wk
••4•44 reps
reps @@ RPE 9set
8
min steady RPE 6 1x/wk
• -5% from reps
4 @@9RPE
RPE 7 of 4
x 2 sets 20 sec sprint every 2 min x 14 minutes 1x/wk
••44 reps
reps @@ RPE 98 25 min steady state @ RPE 6 1x/wk
• -5% from •4 reps4 @@9RPE
x 2 sets
9 of 4
• -5% from 4 @ 9 x 1 set of 4 25 min steady state @ RPE 6 1x/wk
work up to. 1 rep @ last warm up (~80-83%) None
• 10 reps @ RPE 7
• 10 10 reps @RPERPE78
Volume•• and 10
reps
reps
@
Intensity
@ RPE of Slot 12
•• 10 10 reps
reps @@RPERPE9 8
•••No 10 back@
reps sets7
offRPE 9
•Take off 5% from • 10 10 reps
reps
10 @@
@RPERPE 8
for 17
•• 10 10 reps
reps @@RPERPE9 8
•Take off 5% from • 10 reps @
10 @@9 RPE 7
•• 10 reps
10 reps @ RPE798
reps @RPE
•Take off 5% from •8 10 @@9 RPE
••8 10reps
reps @ RPE 689
•Take off 5% from •8 reps @RPE
10 @@9RPEfor 1 more set of 10
•8
•8 reps
reps @ RPE 697
••4 •8
No reps
reps @
back@RPE
RPE
off 7
sets
•8 reps
•84 reps @
@ RPE
RPE 8
78
• Repeat 8 reps •
•4 reps
reps
@ 8@ @ RPE
RPE
forRPE 7 sets of 8
2 more
•8
•44 reps
reps @
@ RPE 8
98
• Repeat 8 reps •
•4 reps
reps @
@for
@4 8@ RPE
RPE 7 ofsets
• -5% from
•44 reps @ x21more
9RPE 9set 4 of 8
••4 reps
reps @ RPE 8
• -5% from 4 @@9RPE
RPE 7 of 4
x 2 sets
••44 reps
reps @@ RPE 98
• -5% from •4 reps4 @@9RPE
x 2 sets
9 of 4
• -5% from 1 @4 8@(93%)
9 x 1 set of 4
1 @ 9 (96%)
1 @ 10 (100%)
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 3
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
2ct paused Bench
2ct paused Bench
2ct paused Bench
2ct paused Bench
2ct paused Bench
2ct paused Bench
Deadlift w/ belt
Exercise Slot 6
3-0-3 Tempo Squat
3-0-3 Tempo Squat
3-0-3 Tempo Squat
3-0-3 Tempo Squat
5-3-0 Tempo Squat
Squat, no belt
Squat, no belt
Squat, no belt
2ct paused squat
2ct paused squat
2ct paused squat
2ct paused
Press squat1
Accessory
Ideally the press accessory
Deadlift
Press w/ beltwill
Accessory 1 be lighter
or only
Ideally thevery slightly
press heavier
accessory than lighter
will the
normal Press
press.I Accessory
prefer close 1 be
grip incline>
or only very
Ideally slightly heavier than lighter
the
inclinethe
normal
press
bench
Press
press.I
accessory
touch go > will
nclose
Accessory
prefer 1 be
pin
grip press at
incline>
or only
shoulder
Ideally the very
level slightly
>
press DB heavier
Incline
accessory > DBthan
will be the >
press
lighter
incline bench
normal touch
Exercise
Press nSlot
go >9grip
Accessory pin
1 thepress at
Dips (Dopress.I
or only
shoulder the
very
level
prefer
same
slightly
> DB
close
variation
heavier
Incline >for
DB
incline>
than first >5
the
press
Ideally the press
incline bench accessory
touch nclose
weeks) will
go > grip be lighter
pin press at
normal
Dips (Dopress.I
or only the prefer
verysame variation
slightly heavierfor incline>
the
than first >5
the
shoulder level
incline bench > DB
touch Incline
nclose > DB
go > grip press
pin press at
normal
Dips (Dopress.I
the sameweeks)
prefer
variation for incline>
the first >5
shoulder level >
incline bench touchDB Incline > DB press
n go > pin press at
Dips (Do the weeks)
shoulder levelsame
> DBvariation
Incline >for
DBthe first >5
press
weeks)
Dips (Do the same variation for the first 5
weeks)
Press, no belt
Press, no belt
Press, no belt
None
None
Noneor RDL
Leg Press
If you have access
None
Leg Press tooraRDL
leg press and
tend to have
If you have issues
access good
tooraRDLmorning
leg your
press and
squats, I Leg
would None
Press
prefer using leg press just
tend to have
If apply
you haveaccess
issues good
tooraRDLmorning
leg press your
and
to
squats, a bit
Leg
I have of extra
Press
wouldissues stress
prefergood to
usingmorning the
leg press legs
just
tend
withouttotaxing
If apply
you have the back
access to as much.
a leg press your
If no
and leg
to
squats, a
I do bit
would of extra
Exercise
prefer stress
Slot
using 12 to the
legpress,
press legs
just
press,
tend
withoutto RDL's.
have
taxing issuesOn the
good leg
morning try
your
to apply a bit the
andI do
squats, replicate
would
backstress
ofprefer
extra
your
as much.
squat
using to If no
the
stance
leg press legsleg
just
press,
without RDL's.
taxing On the leg press, try
to apply
anddo a bit the
replicate
backstress
of extra
your
as much.
squat to
If no
the
stance legsleg
press,
without RDL's.
taxing On the
the back as leg
much.press,
If notryleg
anddo
press, replicate
RDL's.your squat
On the leg stance
press, try
and replicate your squat stance
SLDL
SLDL
SLDL
SLDL
2" deficit deadlift
2" deficit deadlift
2" deficit deadlift
2" deficit deadlift
Deadlift w/ belt
GPP Upper Back Work GPP AB Work 3 sets of 12-15 reps GPP ARM
@ RPE Work press downs 1x/wk
8, triceps
7 minutes upper back work AMRAP 7 min ab work AMRAP3 sets of3 12-15
sets ofreps
12-15
@ reps @triceps
RPE 8, RPE 8, press
bicepsdowns
curls 2x/wk
7 minutes upper back work AMRAP 7 min ab work AMRAP3 sets
3 sets of 12-15
of 12-15 repsreps @ RPE
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
of 12-15 reps @ RPE 8, triceps press downs 2x/wk
8 minutes upper back work AMRAP 8 minutes ab work AMRAP 4 sets of 12-15
4 sets of 12-15 repsreps @ RPE
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
8 minutes upper back work AMRAP 8 minutes ab work AMRAP 4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
9 minutes upper back work AMRAP 9 minutes ab work AMRAP 4 sets
5 sets of 12-15
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
8 minutes upper back work AMRAP 8 minutes ab work AMRAP 5 sets
5 sets of 12-15
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
3 sets of 12-15
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
5 minutes upper back work AMRAP 5 minute ab work AMRAP 3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
5 minutes upper back work AMRAP 5 minute ab work AMRAP None
None None None
****Exercise Selection ****Exercise Selection ****Exercise Selection **
Slot 3 Rest/Notes Day 1 Supplement
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
4-5 minutes on sets @ RPE 7 or above None

2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
None GPP or None
None None

2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
None None

2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
None GPP or None
None GPP or None
As needed None
press downs 1x/wk
bicepsdowns
press curls 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
Day 1 Supplement Notes
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

12 Week Strength - Pounds

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12 Week Strength - Pounds

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12 Week Strength- Pounds

1) Watch the introductory video https://youtu.be/jXaujU2qvws

2) Look over the help tab

4) Email your coach or info@barbellmedicine.com if you have any problems!

ing this template in the highlighted cell to the RIGHT

om if you have any problems!

HOW TO USE CALCULATORS

HOW TO USE WEEKLY TABS

LOGGING YOUR DATA

r the current exercise and set.

mpleted for the current exercise and set.

xertion) for the current exercise and set.

record data for each set.

carry on a conversation in full sentences.

iculty/not possible to sustain.

Date Day Weight (lb) Fat Carb Protein

Month's average Weight #DIV/0! Month's average cals

Month's average Weight #DIV/0! #DIV/0! Month's average cals

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

Month's average Weight #DIV/0! #DIV/0! Month's average cals

Month's average Weight 0.1 #DIV/0! Month's average cals

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Conditioning (GPP frequency and

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

303 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

ONE-REP MAX: 100 lbs

ESTIMATED RPE CALCULATOR

10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs

9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

9.0 RPE 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs

8.5 RPE 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs

8.0 RPE 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs

7.5 RPE 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs

7.0 RPE 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs 74 lbs

6.5 RPE 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs 72 lbs

ed Exertion) and number of reps.

, you would enter a number in the highlighted box.

l be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

EP MAX: 100 lbs

r to the highlighted box.

79 lbs 76 lbs 74 lbs

77 lbs 75 lbs 72 lbs

76 lbs 74 lbs 71 lbs

75 lbs 72 lbs 69 lbs