SSTT X Jamal Browner Deadlift Specialization Tc0est

YOUR PROFILE
NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
CLICK THERE OPEN DROP
DOWN MENU → DEADLIFT VARIANT (PHASE 1) ???
DEADLIFT VARIANT (PHASE 2) ???
BENCH PRESS VARIANT ???
CLICK THERE OPEN DROP
DOWN MENU → SQUAT VARIANT ???
INSTRUCTIONS & INFO

Welcome to your Jamal Browner x StrengthStudioTT Training pro
enter your information before you start the program and also w
where you will see your 12 weeks of programming laid out. The
recommendations for the program. PLEASE READ ALL THE INSTR
GETTING STARTED.
Note: If you are having problems with filling in your information

Google sheets
INSTRUCTIONS
- Before getting started with or taking a full look at the p
1. Your Best Squat, Bench Pres
with during the next 12 weeks
2. Your Age & Starting Body W
3. For the "Squat Variant", "Be

you can enter an estimated or
- Please rate the following below based on your experien

NOTE: If you are unsure about the answer to one of these
efficient sumo style you should lean toward a two (2) or t
1. Rate your ability to handle/r

1 - I usually can't recover from
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
2. How stressful is your life out

1 - Stressful. (Mediocre sleep &
SELECT HERE →
1,2
3. Rate your technique on the d

1 - I don't have great techniqu
SELECT HERE →
1,2
4. How well do you recover fro

1 - I don't recover very well fro
SELECT HERE →
1,2
- During the program there are some things you will need
1. The information you NEE

used for calculations in yo
2. You should/can also fill i
3. Another piece of informatio

training week.
Key Notes
1. In your program even though an exercise may be listed, if there
2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
3. If there is a zero in the "WEIGHT" column & there is no RPE give
4. If there is a recommended weight and an RPE listed you can fee
5. The volume and intensity in this program bu
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. Thes best split for this program is DAY 1 - RES
8. If you do have an emergency question that is not answ
Email:
Instagram:
If you like the format and style of this program, yo

WATCH THE FULL PROGRAM BREAKDOWN VIDEO
Program Breakdow
ENTER YOUR CURRENT BEST LIFTS
AND OTHER ←INFORMATION
dioTT Training program! This document consists of three (3) sheets. The "Start" sheet is where
gram and also where you can get detailed information on the program. The "Your Program" s
ng laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see further information on
D ALL THE INSTRUCTIONS BELOW OR WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BE
your information or seeing the values on the program that were generated. Try opening the p
Google sheets or a recent version of Microsoft Excel!
ll look at the program, these are the things you need to fill in/select in the "Your Pr
quat, Bench Press & Deadlift or an estimate of what you can lift at an RPE of 9 to 10 on each re
he next 12 weeks.
Starting Body Weight. These are not completely necessary before starting the program but the
uat Variant", "Bench Press Variant", "Deadlift Variant" & "Deadlift Variant 2" you will need to
an estimated or actual 1 rep max for this movement.
n your experience lifting, these selections will impact your program significantly:
to one of these you should leave it at a two (2) rating. If you do pull with a rounded
d a two (2) or three (3).
bility to handle/recover from volume for the deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
ul is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
1,2 OR 3.
echnique on the deadlift:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
1,2 OR 3.
o you recover from higher intensities (higher percentages of your one rep max) on the deadlift?
over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
1,2 OR 3.
gs you will need to/should enter on a weekly & daily basis:
ation you NEED to fill in on a daily basis are the weights you moved for any RPE ba
culations in your program.
d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".
ce of information you should fill in on a weekly basis is your end of week body weigh
k.
be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerci
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
DAY 1 - REST - DAY 2 - REST - DAY 3 - DAY 4 - REST - DAY 1. (EXAMPL
hat is not answered within this document. Feel free to shoot us an email or Instag
Email Us!
Our Instagram!
s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from Jamal's Deadlift Speci
1-On-1 Coaching!
ROGRAM BREAKDOWN VIDEO HERE:
m Breakdown!
ets. The "Start" sheet is where you'll

rogram. The "Your Program" sheet is
u'll see further information on
REAKDOWN VIDEO ABOVE BEFORE
e generated. Try opening the program on
fill in/select in the "Your Profile" table above:

at an RPE of 9 to 10 on each respective lift. These will be used to calculate some of the numbe
re starting the program but they do provide a good point of reference for the future.
dlift Variant 2" you will need to Click on the cell to select which variant you want to use for this
ur program significantly:
you do pull with a rounded back conventional you should lean toward a one (1) an
e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
r one rep max) on the deadlift?:

very is average. | 3 - I recover very well from higher intensities.
is:
you moved for any RPE based sets. Simply enter the Top weight used as just a num
"DAY'S COMMENTS".
your end of week body weight, the area for this information to be entered can be seen b
TS" columns, then that exercise is not to be performed that week.

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
REST - DAY 1. (EXAMPLE: SUNDAY, TUESDAY, THURSDAY, FRIDAY)
hoot us an email or Instagram DM:
oaching service. Once coaching spots are available you can get 20% off of y
m Jamal's Deadlift Specialization Program!
Coaching!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
ed to calculate some of the numbers you will be working
reference for the future.
hich variant you want to use for this program. Following that
should lean toward a one (1) and if you do pull a very
ally handle a lot of volume on this lift and recover well.
d or Great Sleep & Light Work/School hours)

wless. (Very efficient)
sities.
RST TI
6 4
e Top weight used as just a number as these are

ation to be entered can be seen below each individual
d that week.
ll it into this document.
ed.
eight by 5% if the RPE is too high!
Y, THURSDAY, FRIDAY)
able you can get 20% off of your first 2 months!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
WEEK 1 / INTRO
DAY 1 SETS REPS WEIGHT
DEADLIFT 4 6 #VALUE!
DEADLIFT VARIANT (PHASE 1) 3 5 #VALUE!
BENCH PRESS 5 4 #VALUE!
WEIGHTED HYPEREXTENSIONS 3 8-10 0
REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

SQUAT 4 4 #VALUE!
BENCH PRESS VARIANT 3 6 #VALUE!
WIDE GRIP PULLDOWNS 3 8-10 0
ONE ARM DB ROWS 3 8-10 0
TRICEP OPTION 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -

DEADLIFT 1 1 0
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -

SQUAT VARIANT 3 6 #VALUE!
SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
BICEP OPTION 3 10-12 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
END OF WEEK BODY WEIGHT:

0.0
WEEK 4
WEIGHTED HYPEREXTENSIONS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -

SQUAT 4 4 #VALUE!
WIDE GRIP PULLDOWNS 4 8-10 0
DEADBUGS 3 15+ -
- - - -

- - - -
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 4 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -

SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
PALOFF PRESSES 3 8-10 -
- - - -

0.0
WEEK 7
GHD BACK EXTENSIONS 3 6-10 0
GHD SIT-UP HOLD 5 - -
- - - -

SQUAT 4 3 #VALUE!
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
- - - -

DEADLIFT 2 1 0
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -

PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -

0.0
WEEK 10
GHD BACK EXTENSIONS 3 6-10 0
GHD SIT-UP HOLD 5 - -
- - - -

SQUAT 4 4 #VALUE!
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
- - - -

- - - -
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -

PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -

0.0
PROGRAM ANALYSIS
Body Weight
1.0
0.9
Body Weight
1.0
0.9
0.8
0.7
0.6
BODY WEIGHT
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK
Weekly C
12
10
8
VOLUMe
6
VOLUMe
6
0
1 2 3 4 5 6
WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
#VALUE! - -
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

0 6 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

0.0
WEEK 4
#VALUE! - -
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

- - -
#VALUE! 6.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

0.0
WEEK 7
#VALUE! 7 -
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

0 7 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

0.0
WEEK 10
#VALUE! 8.5 -
#VALUE! 7 -
#VALUE! 7.5 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
#VALUE! 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

- - -
#VALUE! 8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

#VALUE! 7 -
#VALUE! 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

0.0
Weekly Body Weight Log

Week Body Weight
Start ???
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
9 0.0
10 0.0
0.0 0.0 0.0 0.0
11 0.0
9 10 11 12
12 0.0
Weekly Cumulati ve Volume For Each Main Lift

4 5 6 7 8 9 10
WEEK
NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
SINGLE ARM.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
SINGLE ARM.
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
NOTES
-
-
-
SEATED.
-
-
-
-
-
NOTES
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
EACH SIDE.
-
-
NOTES
-
-
-
SEATED.
-
-
-
-
-
Weekly Body Weight Log

Body Weight
???
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
lati ve Volume For Each Main Lift
Weekly Squat Cu
Weekly Bench Cu
Weekly Deadlift
Weekly Squat Cu
Weekly Bench Cu
Weekly Deadlift
7 8 9 10 11 12
EK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Cumulative Volume

Week
1
2
3
4
5
Weekly Deadlift Cumulative Volume
Weekly Deadlift Cumulative Volume 6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
11 12
10
11
12
WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 4 6 #VALUE! #VALUE!
DEADLIFT VARIANT (PHASE 1) 3 5 #VALUE! #VALUE!
BENCH PRESS 5 4 #VALUE! #VALUE!
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - #VALUE!

SQUAT 4 4 #VALUE! #VALUE!
BENCH PRESS VARIANT 3 6 #VALUE! #VALUE!
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!

- - - - -
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -

SQUAT VARIANT 3 6 #VALUE! #VALUE!
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -

0.0
WEEK 5
MCGILL BIG 3 3 15-20 - -
- - - - -

DEADBUGS 3 15+ - -
- - - - -

DEADLIFT 1 1 0 0
- - - - -

- - - - -

0.0
WEEK 8
GHD BACK EXTENSIONS 3 6-10 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -

WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
- - - - -

- - - - -
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -

PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -

0.0
WEEK 11
- - - - -

- - - - -

DEADLIFT 4 1 0 0
DEADBUGS 4 15+ - -
- - - - -

- - - - -

0.0
Cumulative Volume
#VALUE!
#VALUE!
12
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
10
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Cumulative Volume 8

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VOLUME
6
VOLUME
6
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 4

Cumulative Volume
#VALUE!
#VALUE!
2
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 0
1 2 3 4 5
#VALUE!
#VALUE!
#VALUE!
K2
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -
ODY WEIGHT:
K5
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

8 - -
- - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -
ODY WEIGHT:
K8
RPE TEMPO NOTES
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
7 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
RPE TEMPO NOTES

6.5 - -
6.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
K 11
RPE TEMPO NOTES
9 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7.5 - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
RPE TEMPO NOTES

7 - -
7.5 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

8 - ASCENDING SINGLES BUILDING UP THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
RPE TEMPO NOTES

7 - -
7.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
Weekly Volume For Each Main Lift
4 5 6 7 8 9 10 11
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
3
Weekly Squat Volume
4
Weekly Bench Volume 5
Weekly Deadlift Volume
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume 6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
10 11 12
10
11
12
WEEK 3
MCGILL BIG 3 3 15-20 - -
- - - - -

DEADBUGS 3 15+ - -
- - - - -

DEADLIFT 1 1 0 0
- - - - -

- - - - -

0.0
WEEK 6 / DELOAD
MCGILL BIG 3 3 15-20 - -
- - - - -

DEADBUGS 3 15+ - -
- - - - -

- - - - -
- - - - -

- - - - -

0.0
WEEK 9
- - - - -

- - - - -

DEADLIFT 2 1 0 0
DEADBUGS 4 15+ - -
- - - - -

- - - - -

0.0
DEADLIFT OPENING ATTEMPT FOR TEST DAY
??? WEEK 12
- - - - -
- - - - -
REST FOR 2 OR 3 DAYS BETWEEN DA

DEADLIFT 1 1 0 0
- - - - -

0.0
Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
3
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -
Y WEIGHT:
ELOAD
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
6-7 - -
6-7 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - SINGLE ARM.
6-7 - -
6-7 - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
6-7 - -
- - -
- - -
- - -
- - -
- - -
Y WEIGHT:
9
RPE TEMPO NOTES
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

7.5 - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
RPE TEMPO NOTES

6.5 - -
- - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
Y WEIGHT:
WEEK 12 RECOMMENDED REST SPLIT
12 D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
RPE TEMPO ADDITIONAL NOTES
- - -
- - -
- - -
- - -
7 - -
- - -
- - -
- - -
- - -
- - -
- - -
7 - -
7 - -
- - -
- - -
- - -
- - -
S BETWEEN DAY 2 AND DAY 3.

9-10 - PR SINGLE.
- - -
Y WEIGHT:
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed l
Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily un
5 reps & If we were to have a set of 5 @ an RPE of 9
reps. This is one of the most simple way of quickly g
As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Reverse snow angles 4x10.

2. T Spine rotations 3x10.
3. Banded side shuffle 15 Each Side.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels 15 Reps.
ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.
Note: This is only a warm-up recommendation, If you have a routi

it. You can also add to this warm-up or mix and match to suit you
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.
2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.
to RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha
ple way of quickly getting into RPE.
and learn about it as it relates to you in particular, you will see that it is mu
p set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
uick youtube/google search.)
ation, If you have a routine that works for then you should feel free to continue
ix and match to suit your personal warm-ups needs.
uick youtube/google search.)

tations 3x10.
15 breaths.
ssary for everyone, based on your needs you can perform these 2-4 times a week
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliab
10 but in practice only 6 to 10 are used. Anything below 6 is classified as too
so is by comparing it to RIR (Reps In Reserve). For example if we were to h

ld pick a weight that that would be 2 reps away from failure with after com
ck a weight that would leave them 1 rep away from failure after completin
see that it is much more nuanced that just simply "I could do 2 more reps"
ection for the sets to come. For example, if we had a recommended top set
In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to man
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
recommended intensity of a particular lift or set. For
bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too
R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after completing
ve them 1 rep away from failure after completing 5
uanced that just simply "I could do 2 more reps" & you
. For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
ve what it should be and that we continue to manage
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT

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YOUR PROFILE

INSTRUCTIONS & INFO

Note: If you are having problems with filling in your information

2. Your Age & Starting Body W

3. For the "Squat Variant", "Be

- Please rate the following below based on your experien

1. Rate your ability to handle/r

2. How stressful is your life out

3. Rate your technique on the d

4. How well do you recover fro

1. The information you NEE

3. Another piece of informatio

If you like the format and style of this program, yo

bility to handle/recover from volume for the deadlift:

ul is your life outside of the gym?

echnique on the deadlift:

gs you will need to/should enter on a weekly & daily basis:

ets. The "Start" sheet is where you'll

e generated. Try opening the program on

fill in/select in the "Your Profile" table above:

r one rep max) on the deadlift?:

TS" columns, then that exercise is not to be performed that week.

DEADLIFT VARIANT (PHASE 2)

reference for the future.

should lean toward a one (1) and if you do pull a very

ally handle a lot of volume on this lift and recover well.

d or Great Sleep & Light Work/School hours)

e Top weight used as just a number as these are

eight by 5% if the RPE is too high!

able you can get 20% off of your first 2 months!

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

Weekly Body Weight Log