Powerbuilding I

Instructions

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Version 4.0
UPDATED 8.8.2021
erbuilding I

ns.

this template in the highlighted cell to the RIGHT

ms!

Date

8/8/2021

Version 4.0
UPDATED 8.8.2021
Date Day Weight (lb) Fat Carb
August
Protein

Date Day Weight (lb) Fat Carb Protein

8/8/2021 Sunday
8/9/2021 Monday
8/10/2021 Tuesday
8/11/2021 Wednesday
8/12/2021 Thursday
8/13/2021 Friday
8/14/2021 Saturday
8/15/2021 Sunday
8/16/2021 Monday
8/17/2021 Tuesday
8/18/2021 Wednesday
8/19/2021 Thursday
8/20/2021 Friday
8/21/2021 Saturday
8/22/2021 Sunday
8/23/2021 Monday
8/24/2021 Tuesday
8/25/2021 Wednesday
8/26/2021 Thursday
8/27/2021 Friday
8/28/2021 Saturday
8/29/2021 Sunday
8/30/2021 Monday
8/31/2021 Tuesday
9/1/2021 Wednesday
9/2/2021 Thursday
9/3/2021 Friday
9/4/2021 Saturday
9/5/2021 Sunday
9/6/2021 Monday
9/7/2021 Tuesday
Month's average Weight #DIV/0! Month's average cals

Novembe
Date Day Weight (lb) Fat Carb Protein
 11/1/2021 Monday
11/2/2021 Tuesday
11/3/2021 Wednesday
11/4/2021 Thursday
11/5/2021 Friday
11/6/2021 Saturday
11/7/2021 Sunday
11/8/2021 Monday
11/9/2021 Tuesday
11/10/2021 Wednesday
11/11/2021 Thursday
11/12/2021 Friday
11/13/2021 Saturday
11/14/2021 Sunday
11/15/2021 Monday
11/16/2021 Tuesday
11/17/2021 Wednesday
11/18/2021 Thursday
11/19/2021 Friday
11/20/2021 Saturday
11/21/2021 Sunday
11/22/2021 Monday
11/23/2021 Tuesday
11/24/2021 Wednesday
11/25/2021 Thursday
11/26/2021 Friday
11/27/2021 Saturday
11/28/2021 Sunday
11/29/2021 Monday
11/30/2021 Tuesday

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

Last Month's ^^

Februar
Date Day Weight (lb) Fat Carb Protein

2/1/2022 Tuesday
2/2/2022 Wednesday
2/3/2022 Thursday
2/4/2022 Friday
2/5/2022 Saturday
2/6/2022 Sunday
2/7/2022 Monday
2/8/2022 Tuesday
 2/9/2022 Wednesday
2/10/2022 Thursday
2/11/2022 Friday
2/12/2022 Saturday
2/13/2022 Sunday
2/14/2022 Monday
2/15/2022 Tuesday
2/16/2022 Wednesday
2/17/2022 Thursday
2/18/2022 Friday
2/19/2022 Saturday
2/20/2022 Sunday
2/21/2022 Monday
2/22/2022 Tuesday
2/23/2022 Wednesday
2/24/2022 Thursday
2/25/2022 Friday
2/26/2022 Saturday
2/27/2022 Sunday
2/28/2022 Monday

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

Last Month's ^^
 May
Date Day Weight (lb) Fat Carb Protein

5/1/2022 Sunday
5/2/2022 Monday
5/3/2022 Tuesday
5/4/2022 Wednesday
5/5/2022 Thursday
5/6/2022 Friday
5/7/2022 Saturday
5/8/2022 Sunday
5/9/2022 Monday
5/10/2022 Tuesday
5/11/2022 Wednesday
5/12/2022 Thursday
5/13/2022 Friday
5/14/2022 Saturday
5/15/2022 Sunday
5/16/2022 Monday
5/17/2022 Tuesday
5/18/2022 Wednesday
5/19/2022 Thursday
5/20/2022 Friday
5/21/2022 Saturday
5/22/2022 Sunday
5/23/2022 Monday
5/24/2022 Tuesday
5/25/2022 Wednesday
5/26/2022 Thursday
5/27/2022 Friday
5/28/2022 Saturday
5/29/2022 Sunday
5/30/2022 Monday
5/31/2022 Tuesday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
ugust
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Date Day Weight (lb) Fat
September
Carb Protein

Date Day Weight (lb) Fat Carb Protein

9/1/2021 Wednesday
9/2/2021 Thursday
9/3/2021 Friday
9/4/2021 Saturday
9/5/2021 Sunday
9/6/2021 Monday
9/7/2021 Tuesday
9/8/2021 Wednesday
9/9/2021 Thursday
9/10/2021 Friday
9/11/2021 Saturday
9/12/2021 Sunday
9/13/2021 Monday
9/14/2021 Tuesday
9/15/2021 Wednesday
9/16/2021 Thursday
9/17/2021 Friday
9/18/2021 Saturday
9/19/2021 Sunday
9/20/2021 Monday
9/21/2021 Tuesday
9/22/2021 Wednesday
9/23/2021 Thursday
9/24/2021 Friday
9/25/2021 Saturday
9/26/2021 Sunday
9/27/2021 Monday
9/28/2021 Tuesday
9/29/2021 Wednesday
9/30/2021 Thursday

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

Last Month's ^^

December
Date Day Weight (lb) Fat Carb Protein
 12/1/2021 Wednesday
12/2/2021 Thursday
12/3/2021 Friday
12/4/2021 Saturday
12/5/2021 Sunday
12/6/2021 Monday
12/7/2021 Tuesday
12/8/2021 Wednesday
12/9/2021 Thursday
12/10/2021 Friday
12/11/2021 Saturday
12/12/2021 Sunday
12/13/2021 Monday
12/14/2021 Tuesday
12/15/2021 Wednesday
12/16/2021 Thursday
12/17/2021 Friday
12/18/2021 Saturday
12/19/2021 Sunday
12/20/2021 Monday
12/21/2021 Tuesday
12/22/2021 Wednesday
12/23/2021 Thursday
12/24/2021 Friday
12/25/2021 Saturday
12/26/2021 Sunday
12/27/2021 Monday
12/28/2021 Tuesday
12/29/2021 Wednesday
12/30/2021 Thursday
12/31/2021 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

March
Date Day Weight (lb) Fat Carb Protein

3/1/2022 Tuesday
3/2/2022 Wednesday
3/3/2022 Thursday
3/4/2022 Friday
3/5/2022 Saturday
3/6/2022 Sunday
3/7/2022 Monday
3/8/2022 Tuesday
 3/9/2022 Wednesday
3/10/2022 Thursday
3/11/2022 Friday
3/12/2022 Saturday
3/13/2022 Sunday
3/14/2022 Monday
3/15/2022 Tuesday
3/16/2022 Wednesday
3/17/2022 Thursday
3/18/2022 Friday
3/19/2022 Saturday
3/20/2022 Sunday
3/21/2022 Monday
3/22/2022 Tuesday
3/23/2022 Wednesday
3/24/2022 Thursday
3/25/2022 Friday
3/26/2022 Saturday
3/27/2022 Sunday
3/28/2022 Monday
3/29/2022 Tuesday
3/30/2022 Wednesday
3/31/2022 Thursday
Month's average Weight 0.1 #DIV/0! Month's average cals
Last Month's ^^
 June
Date Day Weight (lb) Fat Carb Protein

6/1/2022 Wednesday
6/2/2022 Thursday
6/3/2022 Friday
6/4/2022 Saturday
6/5/2022 Sunday
6/6/2022 Monday
6/7/2022 Tuesday
6/8/2022 Wednesday
6/9/2022 Thursday
6/10/2022 Friday
6/11/2022 Saturday
6/12/2022 Sunday
6/13/2022 Monday
6/14/2022 Tuesday
6/15/2022 Wednesday
6/16/2022 Thursday
6/17/2022 Friday
6/18/2022 Saturday
6/19/2022 Sunday
6/20/2022 Monday
6/21/2022 Tuesday
6/22/2022 Wednesday
6/23/2022 Thursday
6/24/2022 Friday
6/25/2022 Saturday
6/26/2022 Sunday
6/27/2022 Monday
6/28/2022 Tuesday
6/29/2022 Wednesday
6/30/2022 Thursday

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

Last Month's ^^
tember
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Date Day Weight (lb) Fat Carb
October
Protein Calories

Date Day Weight (lb) Fat Carb Protein Calories

10/1/2021 Friday 0
10/2/2021 Saturday 0
10/3/2021 Sunday 0
10/4/2021 Monday 0
10/5/2021 Tuesday 0
10/6/2021 Wednesday 0
10/7/2021 Thursday 0
10/8/2021 Friday 0
10/9/2021 Saturday 0
10/10/2021 Sunday 0
10/11/2021 Monday 0
10/12/2021 Tuesday 0
10/13/2021 Wednesday 0
10/14/2021 Thursday 0
10/15/2021 Friday 0
10/16/2021 Saturday 0
10/17/2021 Sunday 0
10/18/2021 Monday 0
10/19/2021 Tuesday 0
10/20/2021 Wednesday 0
10/21/2021 Thursday 0
10/22/2021 Friday 0
10/23/2021 Saturday 0
10/24/2021 Sunday 0
10/25/2021 Monday 0
10/26/2021 Tuesday 0
10/27/2021 Wednesday 0
10/28/2021 Thursday 0
10/29/2021 Friday 0
10/30/2021 Saturday 0
10/31/2021 Sunday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^

January
Date Day Weight (lb) Fat Carb Protein Calories
 1/1/2022 Saturday 0
1/2/2022 Sunday 0
1/3/2022 Monday 0
1/4/2022 Tuesday 0
1/5/2022 Wednesday 0
1/6/2022 Thursday 0
1/7/2022 Friday 0
1/8/2022 Saturday 0
1/9/2022 Sunday 0
1/10/2022 Monday 0
1/11/2022 Tuesday 0
1/12/2022 Wednesday 0
1/13/2022 Thursday 0
1/14/2022 Friday 0
1/15/2022 Saturday 0
1/16/2022 Sunday 0
1/17/2022 Monday 0
1/18/2022 Tuesday 0
1/19/2022 Wednesday 0
1/20/2022 Thursday 0
1/21/2022 Friday 0
1/22/2022 Saturday 0
1/23/2022 Sunday 0
1/24/2022 Monday 0
1/25/2022 Tuesday 0
1/26/2022 Wednesday 0
1/27/2022 Thursday 0
1/28/2022 Friday 0
1/29/2022 Saturday 0
1/30/2022 Sunday 0
1/31/2022 Monday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^

April
Date Day Weight (lb) Fat Carb Protein Calories

4/1/2022 Friday 0
4/2/2022 Saturday 0
4/3/2022 Sunday 0
4/4/2022 Monday 0
4/5/2022 Tuesday 0
4/6/2022 Wednesday 0
4/7/2022 Thursday 0
4/8/2022 Friday 0
 4/9/2022 Saturday 0
4/10/2022 Sunday 0
4/11/2022 Monday 0
4/12/2022 Tuesday 0
4/13/2022 Wednesday 0
4/14/2022 Thursday 0
4/15/2022 Friday 0
4/16/2022 Saturday 0
4/17/2022 Sunday 0
4/18/2022 Monday 0
4/19/2022 Tuesday 0
4/20/2022 Wednesday 0
4/21/2022 Thursday 0
4/22/2022 Friday 0
4/23/2022 Saturday 0
4/24/2022 Sunday 0
4/25/2022 Monday 0
4/26/2022 Tuesday 0
4/27/2022 Wednesday 0
4/28/2022 Thursday 0
4/29/2022 Friday 0
4/30/2022 Saturday 0

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

Last Month's ^^
 July
Date Day Weight (lb) Fat Carb Protein Calories

7/1/2022 Friday 0
7/2/2022 Saturday 0
7/3/2022 Sunday 0
7/4/2022 Monday 0
7/5/2022 Tuesday 0
7/6/2022 Wednesday 0
7/7/2022 Thursday 0
7/8/2022 Friday 0
7/9/2022 Saturday 0
7/10/2022 Sunday 0
7/11/2022 Monday 0
7/12/2022 Tuesday 0
7/13/2022 Wednesday 0
7/14/2022 Thursday 0
7/15/2022 Friday 0
7/16/2022 Saturday 0
7/17/2022 Sunday 0
7/18/2022 Monday 0
7/19/2022 Tuesday 0
7/20/2022 Wednesday 0
7/21/2022 Thursday 0
7/22/2022 Friday 0
7/23/2022 Saturday 0
7/24/2022 Sunday 0
7/25/2022 Monday 0
7/26/2022 Tuesday 0
7/27/2022 Wednesday 0
7/28/2022 Thursday 0
7/29/2022 Friday 0
7/30/2022 Saturday 0
7/31/2022 Sunday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
ber
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 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 or kilograms on the row corresponding with the RPE for which you wish to calculate you
number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate your one-rep max.

Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number 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

 KNOWN 9 RPE

KNOWN 8 RPE

ESTIMATED 1 REP MAX 100 0 0 0 0 0 0

100

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 95.5 92.2 89.2 86.3 83.7 81.1

9.5 RPE 97.8 93.9 90.7 87.8 85 82.4 79.9

9.0 RPE 95.5 92.2 89.2 86.3 83.7 81.1 78.6

8.5 RPE 93.9 90.7 87.8 85 82.4 79.9 77.4

8.0 RPE 92.2 89.2 86.3 83.7 81.1 78.6 76.2

7.5 RPE 90.7 87.8 85 82.4 79.9 77.4 75.1

7.0 RPE 89.2 86.3 83.7 81.1 78.6 76.2 73.9

6.5 RPE 87.8 85 82.4 79.9 77.4 75.1 72.3

ALCULATORS

ed Exertion) and number of reps.

sponding with the RPE for which you wish to calculate your estimated one-rep max. Enter your
f 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 0 0

100

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

78.6 76.2 73.9

77.4 75.1 72.3

76.2 73.9 70.7

75.1 72.3 69.4

73.9 70.7 68

72.3 69.4 66.7

70.7 68 65.3

69.4 66.7 64
 Exercise Slot 1
Squat w/ belt 0 Exercise Slot 1 e1RM 0
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0.9
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0.6
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0.5
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0.4 Squat w/ belt 0 0
0.3 Squat w/ belt 0 0
0.2 Slot 1 Week 11 0 0

0.1
Slot 1 Week 12 0 0
Slot 1 Week 13 0 0
0
Squat w/Slot
Squat1 w/
Week
Squat14
w/ Squat w/ Squat w/ Squat w/ 0Squat w/ Squat w/ Squat w/ Squat w/ Slot
0 1 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1
belt belt belt belt belt belt belt belt belt belt Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Slot 1 Week 15 0 0
Slot 1 Week 16 0 0
Exercise E1RM Tonnage

Exercise Slot 4
Competition Style Bench Press (1ct pause) 0 0
Exercise Slot 4 e1RM
Competition Style Bench
1 Press (1ct pause) 0 0
Competition Style Bench
0.9 Press (1ct pause) 0 0
0.8
0.7
0.6
0.5
0.4
 Exercise Slot 4 e1RM
1
0.9
0.8
Competition Style Bench
0.7
Press (1ct pause) 0 0
Competition Style Bench
0.6 Press (1ct pause) 0 0
0.5
Competition Style Bench
0.4
Press (1ct pause) 0 0
Competition Style Bench
0.3 Press (1ct pause) 0 0
0.2
Competition Style Bench Press (1ct pause) 0 0
0.1
Competition Style Bench
0 Press (1ct pause) 0 0
Competition Style Bench Press (1ct pause) 0 0
Slot 4 Week 11 0 0
Slot 4 Week 12 0 0
Slot 4 Week 13 0 0
Slot 4 Week 14 0 0
Slot 4 Week 15 0 0
Slot 4 Week 16 0 0
Exercise E1RM Tonnage

Exercise Slot 7
Deadlift with belt 0 0
Deadlift with belt 0 Exercise Slot 7 e1RM 0
1 Deadlift with belt 0 0
0.9 Deadlift with belt 0 0
0.8 Deadlift with belt 0 0
0.7 Deadlift with belt 0 0
Deadlift with belt 0 0
0.6
Deadlift with belt 0 0
0.5
Deadlift with belt 0 0
0.4
Deadlift with belt 0 0
0.3 Slot 7 Week 11 0 0
0.2 Slot 7 Week 12 0 0
0.1 Slot 7 Week 13 0 0
0
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Slot 7 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
0.3

0.2

0.1

0 Slot 7 Week 14 0 0
SlotDeadlift
Deadlift 7 WeekDeadlift
15 Deadlift Deadlift Deadlift0 Deadlift Deadlift Deadlift Deadlift 0 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7 Slot 7
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Slot 7 Week 16 0 0
Exercise E1RM Tonnage

Exercise Slot 10
Slot 10 Week 1 0 0
Slot 10 Week 2 0 Exercise Slot 10 e1RM 0
1
Slot 10 Week 3 0 0
0.9 Slot 10 Week 4 0 0
0.8 Slot 10 Week 5 0 0
0.7 Slot 10 Week 6 0 0
0.6 Slot 10 Week 7 0 0
0.5
Slot 10 Week 8 0 0
Slot 10 Week 9 0 0
0.4
Slot 10 Week 10 0 0
0.3
Slot 10 Week 11 0 0
0.2Slot 10 Week 12 0 0
0.1Slot 10 Week 13 0 0
0Slot 10 Week 14 0 0
Slot 10 10Slot
Slot 10 Slot
Week 15 10 Slot 10 Slot 10 Slot 0
10 Slot 10 Slot 10 Slot 10 Slot 10 0 Slot 10 Slot 10 Slot 10 Slot 10 Slot 10 Slot 10
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Slot 10 Week 16 0 0
Exercise E1RM Tonnage
 Exercise Slot 2
0.00% Press with belt 0 Exercise Slot 2 e1RM
0
0.00% 1 Press with belt 0 0
0.00% 0.9 Press with belt 0 0
0.00% 0.8 Press with belt 0 0
0.00% Press with belt 0 0
0.7
0.00% Press with belt 0 0
0.6
0.00% Press with belt 0 0
0.5
0.00% Press with belt 0 0
0.00% 0.4 Press with belt 0 0
0.00% 0.3 Press with belt 0 0
0.00% 0.2Slot 2 Week 11 0 0
0.00% Slot 2 Week 12 0 0
0.1
0.00% Slot 2 Week 13 0 0
0
Slot 1 Slot 1 Slot 1 0.00%
Slot 1 Slot 1 Slot
Press 2 Press
Week Press
14 Press Press 0
Press Press Press Press 0
Press Slot 2 Slot 2 Slot 2 Slot 2 Slot 2 Slot 2
Week 12 Week 13 Week 14 Week 15 Week 16 with with with with with with with with with with Week Week Week Week Week Week
0.00% Slot
belt 2 belt
Week belt
15 belt belt 0
belt belt belt belt 0
belt 11 12 13 14 15 16
0.00% Slot 2 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 5
Leg Press or Belt Squat
0% 0 0
or SSB Squat or HBBS
Leg Press or Belt Squat Exercise Slot 5 e1RM0
0% 0
or SSB Squat or HBBS
Leg Press or Belt Squat
1
0% 0 0
or SSB Squat or HBBS
0.9
0.8
0.7
0.6
0.5
0.4
 Exercise Slot 5 e1RM
1
0.9
Leg Press or Belt Squat
0% 0.8 0 0
or SSB Squat or HBBS
Leg Press or Belt Squat
0.7
0% 0 0
or SSB Squat or HBBS
0.6
2ct paused squat or SSB
0% 0.5 0 0
Squat or Front Squat
2ct paused squat or0.4SSB
0% 0 0
Squat or Front Squat
0.3
2ct paused squat or0.2SSB
0% 0 0
Squat or Front Squat
2ct paused squat or0.1SSB
0% 0 0
Squat or Front Squat 0
2ct paused squat or SSB
0% 0 0
Squat or Front Squat
0% Slot 5 Week 11 0 0
0% Slot 5 Week 12 0 0
0% Slot 5 Week 13 0 0
0% Slot 5 Week 14 0 0
0% Slot 5 Week 15 0 0
0% Slot 5 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 8
Incline Bench (Touch and
0% 0 0
Exercise Slot 8 e1RM
Go) or Bench
Incline Close Grip Bench
(Touch and
0% 1 0 0
Go) or Close Grip Bench
Incline Bench (Touch and
0% 0.8 0 0
Go) or Bench
Incline Close Grip Bench
(Touch and
0% 0.6 0 0
Go) or Close Grip Bench
Incline Bench (Touch0.4
and
0% 0 0
Go) or Close Grip Bench
2 count paused bench
0% 0.2 0 0
press
2 count paused bench0
0% 0 0
press bench
2 count paused
0% 0 0
press bench
2 count paused
0% 0 0
press bench
2 count paused
0% 0 0
press
0% Slot 8 Week 11 0 0
0% Slot 8 Week 12 0 0
0% Slot 8 Week 13 0 0

Slot 7 Slot 7 Slot 7 Slot 7 Slot 7

11 Week 12 Week 13 Week 14 Week 15 Week 16
 0% Slot 8 Week 14 0 0
Slot 7 Slot 7 Slot 7 0%
Slot 7 Slot 7 Slot 8 Week 15 0 0
11 Week 12 Week 13 Week 14 Week 15 Week 16
0% Slot 8 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 11
0% Slot 11 Week 1 0 Exercise Slot 11 e1RM 0
0% Slot
1 11 Week 2 0 0
0% Slot 11 Week 3
0.9
0 0
0% Slot 11 Week 4 0 0
0.8
0% Slot 11 Week 5 0 0
0.7
0% Slot 11 Week 6 0 0
0.6
0% Slot 11 Week 7 0 0
0.5
0% Slot 11 Week 8 0 0
0.4
0% Slot 11 Week 9 0 0
0% Slot 11 Week 10
0.3 0 0
0% Slot 11 Week 11
0.2 0 0
0% Slot 11 Week 12
0.1 0 0
0% Slot
0 11 Week 13 0 0
0% Slot
Slot 11
11 Slot
Week11 Slot
14 11 Slot 11 Slot 11 Slot
0 11 Slot 11 Slot 11 Slot 11 0Slot 11 Slot 11 Slot 11 Slot 11 Slot 11 Slot 11 Slo
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week Week Week Week Week Week We
0 Slot 10 Slot 10 Slot 10 0%
Slot 10 Slot 10 Slot 11 Week 15 0 010 11 12 13 14 15 16
11 Week 12 Week 13 Week 14 Week 15 Week 16
0% Slot 11 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage
 Exercise Slot 3
0.00% Romanian Deadlift 0 0
Exercise Slot 3 e1RM
0.00% Romanian
1
Deadlift 0 0
0.00% Romanian
0.9 Deadlift 0 0
0.00% Romanian
0.8 Deadlift 0 0
0.00% Romanian
0.7 Deadlift 0 0
0.00% Stiff0.6Legged Deadlift 0 0
0.00% Stiff0.5Legged Deadlift 0 0
0.00% Stiff0.4Legged Deadlift 0 0
0.00% Stiff0.3Legged Deadlift 0 0
0.00% Stiff0.2Legged Deadlift 0 0
0.00% Slot
0.1 3 Week 11 0 0
0.00% Slot
0 3 Week 12 0 0
0.00% Slot 3 Week 13 0 0
Slot 2 Slot 2 Slot 2 0.00%
Slot 2 Slot 2 Slot 2 Slot 3 Week 14 0 0
Week Week Week Week Week Week
11 12 13 140.00%15 16 Slot 3 Week 15 0 0
0.00% Slot 3 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 6
0% 1-Arm Row or Lever Row 0 0
0% 1-Arm Row or Lever Row 0 Exercise Slot 6 e1RM0
0% 1-Arm Row or1 Lever Row 0 0
0.9
0.8
0.7
0.6
 Exercise Slot 6 e1RM
1
0% 1-Arm Row 0.9
or Lever Row 0 0
0% 1-Arm Row 0.8
or Lever Row 0 0
0.7
0% Pendlay Row 0 0
0.6
0% Pendlay Row 0 0
0.5
0% Pendlay Row 0 0
0.4
0% Pendlay
0.3
Row 0 0
0% Pendlay
0.2 Row 0 0
0% Slot 6 Week
0.1 11 0 0
0% Slot 6 Week
0 12 0 0
0% Slot 6 Week 13 0 0
0% Slot 6 Week 14 0 0
0% Slot 6 Week 15 0 0
0% Slot 6 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 9
Dumbbell Press or Press,
0% 0 0
DumbbellnoPress
belt or Press, Exercise Slot 9 e1RM
0% 0 0
DumbbellnoPress
belt 1or Press,
0% 0 0
DumbbellnoPress
belt0.8or Press,
0% 0.6 0 0
DumbbellnoPress
belt0.4or Press,
0% Dumbbell 0 0
noIncline
belt0.2 Press,
0% Dips, Weighted
Dumbbell Incline Pushups,
0 Press, 0 0
0% or
Dips, Feet up
Weighted Bench
Pushups,
Dumbbell Incline Press, 0 0
0% orWeighted
Dips, Feet Incline
Dumbbell up Bench
Pushups,
Press, 0 0
0% or
Dips, Feet up
Weighted Bench
Pushups,
Dumbbell Incline Press, 0 0
0% orWeighted
Dips, Feet up BenchPushups, 0 0
0% orSlot
Feet up Bench
9 Week 11 0 0
0% Slot 9 Week 12 0 0
0% Slot 9 Week 13 0 0
 0% Slot 9 Week 14 0 0
0% Slot 9 Week 15 0 0
0% Slot 9 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 12
M 0% Slot 12 Week 1 0 0
Exercise Slot 12 e1RM
0% Slot 12 Week 2 0 0
1
0% Slot 12 Week 3 0 0
0.9
0% Slot 12 Week 4 0 0
0.8
0% Slot 12 Week 5 0 0
0.7
0% Slot 12 Week 6 0 0
0% 0.6 Slot 12 Week 7 0 0
0% 0.5 Slot 12 Week 8 0 0
0% 0.4 Slot 12 Week 9 0 0
0% 0.3 Slot 12 Week 10 0 0
0% 0.2 Slot 12 Week 11 0 0
0% 0.1 Slot 12 Week 12 0 0
0% 0 Slot 12 Week 13 0 0
t 11 Slot 11 Slot 11 Slot 11 Slot
0% 11 Slot 11 Slot 11 Slot Slot
ek Week Week Week Week Week Week
1212Week
12 Slot Slot 1214 0 12 Slot 12 Slot 12 Slot 12 Slot
Slot 12 Slot 12 Slot 12 Slot 0 12 Slot 12 Slot 12 Slot 12 Slot 12 Slot 12
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week Week Week Week Week Week Week
11 12 13 0% 15
14 16 Slot 12 Week 15 0 10 110 12 13 14 15 16
0% Slot 12 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage
 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!
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%
0%
0%
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
 0%
0%
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
2 Slot 12 Slot 12 0%
Slot 12 Slot 12 Slot 12
Week Week Week Week Week
12 13 14 15 0% 16
0%
Avg Intensity
 D
Exercise One

Exercise Two
1

Exercise Three

Notes

Supplement Day 1
 Notes

0
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
4
Exercise Three

Notes

Supplement Day 1

Notes
GPP

D
Exercise One

1
 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
10
Exercise Three

Notes

Supplement Day 1

Notes
 Day 1
5 reps @ RPE 6, 5 reps @ RPE 7, 5
Squat w/ belt
reps @ RPE 8. No back off sets.

8 reps @ RPE 6, 8 reps @ RPE 7, 8

Press with belt
reps @ RPE 8. No back off sets.

10 reps @ RPE 6, 10 reps @ RPE 7, 10

Romanian Deadlift
reps @ RPE 8. No back off sets.

Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)
6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 1
5 reps @ RPE 8 (81%), then take off
Squat w/ belt
5% and complete 5 reps x 2 sets.

Press with belt 8 reps @ RPE 8 (73% e1RM) x 3 sets

10 reps @ RPE 8 (68%) x 2 sets

Romanian Deadlift
Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 1
5 reps @ RPE 8 (81%), then take off
Squat w/ belt
5% and complete 5 reps x 3 sets.

Press with belt 8 reps @ RPE 8 (73% e1RM) x 3 sets

10 reps @ RPE 8 (68%) x 2 sets

Romanian Deadlift
Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 1
5 reps @ RPE 8 (81%), then take off
Squat w/ belt
5% and complete 5 reps x 3 sets.

Press with belt 8 reps @ RPE 8 (73% e1RM) x 3 sets

 10 reps @ RPE 8 (68%) x 2 sets
Romanian Deadlift

Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 1
5 reps @ RPE 8 (81%), then take off
Squat w/ belt
5% and complete 5 reps x 3 sets.
 Press with belt 8 reps @ RPE 8 (73% e1RM) x 3 sets

10 reps @ RPE 8 (68%) x 2 sets

Romanian Deadlift

Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 1
 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Squat w/ belt
RPE (86%) x 1 set.

6 reps @ RPE 6, 6 reps @ RPE 7, 6

Press with belt
reps @ RPE 8. No back off sets.

8 reps @ RPE 6, 8 reps @ RPE 7, 8

Stiff Legged Deadlift
reps @ RPE 8. No back off sets.

Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

 Day 1
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Squat w/ belt RPE (86%) x 1 set. 3 reps x 2 sets @
80%

Press with belt 6 reps @ RPE 8 (78%) x 3 sets

Stiff Legged Deadlift 8 Reps @ 8 RPE (74%) x 2 sets

Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)
8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

Day 1
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Squat w/ belt RPE (86%) x 1 set. 3 reps x 3 sets @
80%

Press with belt 6 reps @ RPE 8 (78%) x 3 sets

Stiff Legged Deadlift 8 Reps @ 8 RPE (74%) x 3 sets

 Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

Day 1
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Squat w/ belt RPE (86%) x 1 set. 3 reps x 3 sets @
80%

Press with belt 6 reps @ RPE 8 (78%) x 3 sets

Stiff Legged Deadlift 8 Reps @ 8 RPE (74%) x 3 sets

 Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

Day 1
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Squat w/ belt RPE (86%) x 1 set. 3 reps x 3 sets @
80%

Press with belt 6 reps @ RPE 8 (78%) x 3 sets

 Stiff Legged Deadlift 8 Reps @ 8 RPE (74%) x 3 sets

Isolation Quadriceps (e.g. leg extensions, goblet squats, walking lunges, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

 Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

Leg Press or Belt Squat or SSB Squat

Exercise Two
or HBBS

Exercise Three 1-Arm Row or Lever Row

Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2
Exercise Two 6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

Leg Press or Belt Squat or SSB Squat

Exercise Two
or HBBS

Exercise Three 1-Arm Row or Lever Row

Notes
Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

Leg Press or Belt Squat or SSB Squat

Exercise Two
or HBBS

Exercise Three 1-Arm Row or Lever Row

 Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

Leg Press or Belt Squat or SSB Squat

Exercise Two
or HBBS
 Exercise Three 1-Arm Row or Lever Row

Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)
 Leg Press or Belt Squat or SSB Squat
Exercise Two
or HBBS

Exercise Three 1-Arm Row or Lever Row

Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR

Day 2
 Competition Style Bench Press (1ct
Exercise One
pause)

2ct paused squat or SSB Squat or Front

Exercise Two
Squat

Exercise Three Pendlay Row

Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in R

 Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

2ct paused squat or SSB Squat or Front

Exercise Two
Squat

Exercise Three Pendlay Row

Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2
Exercise Two 8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in R

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

2ct paused squat or SSB Squat or Front

Exercise Two
Squat

Exercise Three Pendlay Row

Notes
Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in R

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

2ct paused squat or SSB Squat or Front

Exercise Two
Squat

Exercise Three Pendlay Row

 Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in R

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)

2ct paused squat or SSB Squat or Front

Exercise Two
Squat
 Exercise Three Pendlay Row

Notes

Supplemental Day
Isolation Shoulders (e.g. lateral raises, bent over flyes, rear p
2

Exercise Two 8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in R

y2 D
5 reps @ RPE 6, 5 reps @ RPE 7, 5
Exercise One
reps @ RPE 8. No back off sets.

10 reps @ RPE 6, 10 reps @ RPE 7, 10

Exercise Two
reps @ RPE 8. No back off sets.

1 MYO-REP, e.g. 1 "Activation set" of

~12-20 Reps @ RPE 9. Then, do
repeated sets of 3-5 reps every 20 Exercise Three
seconds with the same weight until
completing < 3 reps.

Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3
te ~ 3 sets of 12-20 reps to 3 RIR (RPE 7) Exercise Two

y2 D
5 reps @ RPE 8 (81%), then take off
Exercise One
5% and complete 5 reps x 3 sets.

10 reps @ RPE 9. 1 back down set of

Exercise Two
10 @ RPE 8-9

1 MYO-REP, e.g. 1 "Activation set" of

~12-20 Reps @ RPE 9. Then, do
repeated sets of 3-5 reps every 20 Exercise Three
seconds with the same weight until
completing < 3 reps.

Notes
 Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

te ~ 3 sets of 12-20 reps to 3 RIR (RPE 7) Exercise Two

y2 D
5 reps @ RPE 8 (81%), then take off
Exercise One
5% and complete 5 reps x 4 sets.

10 reps @ RPE 9. 1 back down set of

Exercise Two
10 @ RPE 8-9

2 MYO-REPS, e.g. 1 "Activation set" of

~12-20 Reps @ RPE 9. Then, do
repeated sets of 3-5 reps every 20 Exercise Three
seconds with the same weight until
completing < 3 reps.
 Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

te ~ 3 sets of 12-20 reps to 3 RIR (RPE 7) Exercise Two

y2 D
5 reps @ RPE 8 (81%), then take off
Exercise One
5% and complete 5 reps x 4 sets.

10 reps @ RPE 9. 1 back down set of

Exercise Two
10 @ RPE 8-9
 2 MYO-REPS, e.g. 1 "Activation set" of
~12-20 Reps @ RPE 9. Then, do
repeated sets of 3-5 reps every 20 Exercise Three
seconds with the same weight until
completing < 3 reps.

Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

te ~ 3 sets of 12-20 reps to 3 RIR (RPE 7) Exercise Two

y2 D
5 reps @ RPE 8 (81%), then take off
Exercise One
5% and complete 5 reps x 4 sets.
 10 reps @ RPE 9. 1 back down set of
Exercise Two
10 @ RPE 8-9

2 MYO-REPS, e.g. 1 "Activation set" of

~12-20 Reps @ RPE 9. Then, do
repeated sets of 3-5 reps every 20 Exercise Three
seconds with the same weight until
completing < 3 reps.

Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

te ~ 3 sets of 12-20 reps to 3 RIR (RPE 7) Exercise Two

y2 D
 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Exercise One
RPE (86%) x 1 set.

8 reps @ RPE 6, 8 reps @ RPE 7, 8

Exercise Two
reps @ RPE 8. No back off sets.

70%e1RM x AMRAP x 1 set. 63%

Exercise Three
e1RM x 12 x 2 sets

Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

sets of 12-20 reps to 2 Reps in Reserve (RPE 8) Exercise Two

y2 D
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Exercise One
RPE (86%) x 3 sets, 75% x 5 x 2 sets

8 reps @ RPE 8 (73% e1RM) x 3 sets Exercise Two

70%e1RM x AMRAP x 1 set. 63%

Exercise Three
e1RM x 12 x 3 sets

Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3
sets of 12-20 reps to 2 Reps in Reserve (RPE 8) Exercise Two

y2 D
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Exercise One
RPE (86%) x 3 sets, 75% x 5 x 2 sets

8 reps @ RPE 8 (73% e1RM) x 3 sets Exercise Two

70%e1RM x AMRAP x 1 set. 63%

Exercise Three
e1RM x 12 x 3 sets

Notes
 Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

sets of 12-20 reps to 2 Reps in Reserve (RPE 8) Exercise Two

y2 D
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Exercise One
RPE (86%) x 3 sets, 75% x 5 x 2 sets

8 reps @ RPE 8 (73% e1RM) x 3 sets Exercise Two

70%e1RM x AMRAP x 1 set. 63%

Exercise Three
e1RM x 12 x 3 sets
 Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

sets of 12-20 reps to 2 Reps in Reserve (RPE 8) Exercise Two

y2 D
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Exercise One
RPE (86%) x 3 sets, 75% x 5 x 2 sets

8 reps @ RPE 8 (73% e1RM) x 3 sets Exercise Two

 70%e1RM x AMRAP x 1 set. 63%
Exercise Three
e1RM x 12 x 3 sets

Notes

Supplemental Day
eral raises, bent over flyes, rear pec-dec, etc.)
3

sets of 12-20 reps to 2 Reps in Reserve (RPE 8) Exercise Two

 Day 3
5 reps @ RPE 6, 5 reps @ RPE 7, 5
Deadlift with belt
reps @ RPE 8. No back off sets.

Incline Bench (Touch and Go) or Close 8 reps @ RPE 6, 8 reps @ RPE 7, 8
Grip Bench reps @ RPE 8. No back off sets.

70%e1RM x AMRAP x 1 set. 63%

Dumbbell Press or Press, no belt
e1RM x 12 x 2 sets

Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)
 6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 3
5 reps @ RPE 8 (81%), then take off
Deadlift with belt
5% and complete 5 reps x 2 sets.

Incline Bench (Touch and Go) or Close

8 reps @ RPE 8 (73% e1RM) x 3 sets
Grip Bench

70%e1RM x AMRAP x 1 set. 63%

Dumbbell Press or Press, no belt
e1RM x 12 x 2 sets
 Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 3
5 reps @ RPE 8 (81%), then take off
Deadlift with belt
5% and complete 5 reps x 3 sets.

Incline Bench (Touch and Go) or Close

8 reps @ RPE 8 (73% e1RM) x 3 sets
Grip Bench

70%e1RM x AMRAP x 1 set. 63%

Dumbbell Press or Press, no belt
e1RM x 12 x 2 sets
 Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 3
5 reps @ RPE 8 (81%), then take off
Deadlift with belt
5% and complete 5 reps x 3 sets.

Incline Bench (Touch and Go) or Close

8 reps @ RPE 8 (73% e1RM) x 3 sets
Grip Bench
 70%e1RM x AMRAP x 1 set. 63%
Dumbbell Press or Press, no belt
e1RM x 12 x 3 sets

Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 3
5 reps @ RPE 8 (81%), then take off
Deadlift with belt
5% and complete 5 reps x 3 sets.
Incline Bench (Touch and Go) or Close
8 reps @ RPE 8 (73% e1RM) x 3 sets
Grip Bench

70%e1RM x AMRAP x 1 set. 63%

Dumbbell Press or Press, no belt
e1RM x 12 x 3 sets

Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

6 minutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

Day 3
 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Deadlift with belt
RPE (86%) x 1 set.

5 reps @ RPE 6, 5 reps @ RPE 7, 5

2 count paused bench press
reps @ RPE 8. No back off sets.

Dumbbell Incline Press, Dips, Weighted 10 reps @ RPE 6, 10 reps @ RPE 7, 10

Pushups, or Feet up Bench reps @ RPE 8. No back off sets.

Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

 Day 3
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Deadlift with belt RPE (86%) x 1 set. 3 reps x 2 sets @
82%

5 reps @ RPE 9 (86%), then take of 5%

2 count paused bench press and to sets of 5 until RPE 9 again (cap
at 2 back-off sets)

Dumbbell Incline Press, Dips, Weighted 10 reps @ RPE 8 x 2 sets

Pushups, or Feet up Bench

Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)
8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

Day 3
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Deadlift with belt RPE (86%) x 1 set. 3 reps x 3 sets @
82%

5 reps @ RPE 9 (86%), then take of 5%

2 count paused bench press and to sets of 5 until RPE 9 again (cap
at 3 back-off sets)

Dumbbell Incline Press, Dips, Weighted 10 reps @ RPE 8 x 3 sets

Pushups, or Feet up Bench
 Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

Day 3
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Deadlift with belt RPE (86%) x 1 set. 3 reps x 3 sets @
82%

5 reps @ RPE 9 (86%), then take of 5%

2 count paused bench press and to sets of 5 until RPE 9 again (cap
at 3 back-off sets)

Dumbbell Incline Press, Dips, Weighted 10 reps @ RPE 8 x 3 sets

Pushups, or Feet up Bench
 Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

Day 3
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8
Deadlift with belt RPE (86%) x 1 set. 3 reps x 3 sets @
82%

5 reps @ RPE 9 (86%), then take of 5%

2 count paused bench press and to sets of 5 until RPE 9 again (cap
at 3 back-off sets)
Dumbbell Incline Press, Dips, Weighted 10 reps @ RPE 8 x 3 sets
Pushups, or Feet up Bench

Isolation Calves (e.g. standing calf raise, seated calf raises, calf raise on leg
press, etc.)

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

 GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Upper Back Work 7 minutes upper back work AMRAP 2x/wk

Trunk Work 7 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or sim

Arm Work
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
 GPP
Conditioning 30 min steady state @ RPE 6 2x/wk

Upper Back Work 7 minutes upper back work AMRAP 2x/wk

Trunk Work 7 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or sim

Arm Work
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
 GPP
Conditioning 30 min steady state @ RPE 6 2x/wk

Upper Back Work 7 minutes upper back work AMRAP 2x/wk

Trunk Work 7 min ab work AMRAP 2x/wk

 3 sets of 12-15 reps @ RPE 8-9, triceps press downs or sim
Arm Work
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila

GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/w

Upper Back Work 7 minutes upper back work AMRAP 2x/wk

Trunk Work 7 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or sim

Arm Work
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila

GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/w
Upper Back Work 7 minutes upper back work AMRAP 2x/wk

Trunk Work 7 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or sim

Arm Work
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila

GPP
 30 min steady state @ RPE 6 2x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w

Upper Back Work 9 minutes upper back work AMRAP 2x/wk

Trunk Work 9 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar

Arm Work WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
 GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w

Upper Back Work 9 minutes upper back work AMRAP 2x/wk

Trunk Work 9 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar

Arm Work WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
 GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w

Upper Back Work 9 minutes upper back work AMRAP 2x/wk

Trunk Work 9 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar

Arm Work WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
 GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w

Upper Back Work 9 minutes upper back work AMRAP 2x/wk

Trunk Work 9 min ab work AMRAP 2x/wk

 3 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar
Arm Work WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila

GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w

Upper Back Work 9 minutes upper back work AMRAP 2x/wk

Trunk Work 9 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar

Arm Work WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
PP
eady state @ RPE 6 2x/wk

pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

PE 8-9, triceps press downs or similar 2x/wk

@ RPE 8-9, biceps curls or similar 2x/wk
PP
eady state @ RPE 6 2x/wk

pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

PE 8-9, triceps press downs or similar 2x/wk

@ RPE 8-9, biceps curls or similar 2x/wk
PP
eady state @ RPE 6 2x/wk

pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

PE 8-9, triceps press downs or similar 2x/wk
@ RPE 8-9, biceps curls or similar 2x/wk

PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 1x/wk

pper back work AMRAP 2x/wk

 ab work AMRAP 2x/wk

PE 8-9, triceps press downs or similar 2x/wk

@ RPE 8-9, biceps curls or similar 2x/wk

PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 1x/wk
pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

PE 8-9, triceps press downs or similar 2x/wk

@ RPE 8-9, biceps curls or similar 2x/wk

PP
 eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk

pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

, triceps press downs or similar SUPERSETTED

WITH
@ RPE 8-9, biceps curls or similar 2x/wk
PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk

pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

, triceps press downs or similar SUPERSETTED

WITH
@ RPE 8-9, biceps curls or similar 2x/wk
PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk

pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

, triceps press downs or similar SUPERSETTED

WITH
@ RPE 8-9, biceps curls or similar 2x/wk
PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk

pper back work AMRAP 2x/wk

ab work AMRAP 2x/wk

 , triceps press downs or similar SUPERSETTED
WITH
@ RPE 8-9, biceps curls or similar 2x/wk

PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk

pper back work AMRAP 2x/wk

 ab work AMRAP 2x/wk

, triceps press downs or similar SUPERSETTED

WITH
@ RPE 8-9, biceps curls or similar 2x/wk
 Week 1 1 <Generator Inp

Block Type Low Stress Week

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

1 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Romanian Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

Leg Press or Belt Squat or SSB Squat or

0.0 0 REPS
HBBS
WEEK 1
1-Arm Row or Lever Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

Incline Bench (Touch and Go) or Close Grip

0.0 0 REPS
Bench

Dumbbell Press or Press, no belt 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat w/ belt

REPS &
5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps @ RPE 8. No b
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS &
5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps @ RPE 8. No b
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS &
5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps @ RPE 8. No b
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or si

NOTES:
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 8/8/2021

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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
 1 EXERCISE 2
Press with belt

REPS &
@ RPE 8. No back off sets. 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
ct pause) Leg Press or Belt Squat or SSB Squat or H

REPS &
@ RPE 8. No back off sets. 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
 1 EXERCISE 2
Incline Bench (Touch and Go) or Close Grip

REPS &
@ RPE 8. No back off sets. 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8
INTENSITY:

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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

E 6 2x/wk NOTES: 7 minutes upper back work AMRAP 2

WEEKLY AU

ess downs or similar 2x/wk

0
curls or similar 2x/wk
SE 2 EXERCISE
t Romanian Deadlift

REPS &
, 8 reps @ RPE 8. No back off sets. 10 reps @ RPE 6, 10 reps @ RPE 7, 10 rep
INTENSITY:

REST PERIODS
between work sets 2-3 Minute Res
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-
0.0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
B Squat or HBBS 1-Arm Row or Lever Row

1 MYO-REP, e.g. 1 "Activation set" of ~12

REPS &
7, 10 reps @ RPE 8. No back off sets. repeated sets of 3-5 reps every 20 seconds
INTENSITY:
completing < 3 re

REST PERIODS
between work sets Myoreps
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-
0.0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
r Close Grip Bench Dumbbell Press or Press, no

REPS &
, 8 reps @ RPE 8. No back off sets. 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
between work sets 2-3 Minute Res
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-
0.0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 7 min ab work AMRA

U
CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
Deadlift
walking lunges, etc.)

@ RPE 7, 10 reps @ RPE 8. No back off sets.

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Lever Row
pec-dec, etc.)

ation set" of ~12-20 Reps @ RPE 9. Then, do

every 20 seconds with the same weight until
ompleting < 3 reps.
6 minutes total to complete ~ 3 sets of 12-20 reps to

Myoreps

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Isolation Calves (e.g. standing calf raise, s
r Press, no belt
calf raise on leg press, etc.

RAP x 1 set. 63% e1RM x 12 x 2 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 Week 2 2

GPP
Block Type
Powerbuilding

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

2 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Romanian Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

Leg Press or Belt Squat or SSB Squat or

0.0 0 REPS
HBBS
WEEK 2
1-Arm Row or Lever Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

Incline Bench (Touch and Go) or Close Grip

0.0 0 REPS
Bench

Dumbbell Press or Press, no belt 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat w/ belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or si

NOTES:
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
 Date 8/15/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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
1 EXERCISE 2
Press with belt

REPS &
d complete 5 reps x 2 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) Leg Press or Belt Squat or SSB Squat or H

REPS &
d complete 5 reps x 3 sets. 10 reps @ RPE 9. 1 back down set of 10 @
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Incline Bench (Touch and Go) or Close Grip

REPS &
d complete 5 reps x 2 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk NOTES: 7 minutes upper back work AMRAP 2

WEEKLY AU

s downs or similar 2x/wk

0
curls or similar 2x/wk
SE 2 EXERCISE
Romanian Deadlift

REPS & 10 reps @ RPE 8 (68%

3% e1RM) x 3 sets
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Squat or HBBS 1-Arm Row or Lever Row

1 MYO-REP, e.g. 1 "Activation set" of ~12

REPS &
down set of 10 @ RPE 8-9 repeated sets of 3-5 reps every 20 seconds
INTENSITY:
completing < 3 re

REST PERIODS
etween work sets Myoreps
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Close Grip Bench Dumbbell Press or Press, no

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
Deadlift
walking lunges, etc.)

@ RPE 8 (68%) x 2 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Lever Row
pec-dec, etc.)

ation set" of ~12-20 Reps @ RPE 9. Then, do

every 20 seconds with the same weight until
ompleting < 3 reps.
6 minutes total to complete ~ 3 sets of 12-20 reps to

Myoreps

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Isolation Calves (e.g. standing calf raise, s
r Press, no belt
calf raise on leg press, etc.

RAP x 1 set. 63% e1RM x 12 x 2 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 Week 3 3 <Generator Inp
GPP
Block Type
Powerbuilding

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

3 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Romanian Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

Leg Press or Belt Squat or SSB Squat or

0.0 0 REPS
HBBS
WEEK 3
1-Arm Row or Lever Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

Incline Bench (Touch and Go) or Close Grip

0.0 0 REPS
Bench

Dumbbell Press or Press, no belt 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat w/ belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or si

NOTES:
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 8/22/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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
1 EXERCISE 2
Press with belt

REPS &
d complete 5 reps x 3 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) Leg Press or Belt Squat or SSB Squat or H

REPS &
d complete 5 reps x 4 sets. 10 reps @ RPE 9. 1 back down set of 10 @
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Incline Bench (Touch and Go) or Close Grip

REPS &
d complete 5 reps x 3 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk NOTES: 7 minutes upper back work AMRAP 2

WEEKLY AU

s downs or similar 2x/wk

0
curls or similar 2x/wk
SE 2 EXERCISE
Romanian Deadlift

REPS & 10 reps @ RPE 8 (68%

3% e1RM) x 3 sets
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Squat or HBBS 1-Arm Row or Lever Row

2 MYO-REPS, e.g. 1 "Activation set" of ~12

REPS &
down set of 10 @ RPE 8-9 repeated sets of 3-5 reps every 20 seconds
INTENSITY:
completing < 3 re

REST PERIODS
etween work sets Myoreps
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Close Grip Bench Dumbbell Press or Press, no

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
Deadlift
walking lunges, etc.)

@ RPE 8 (68%) x 2 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Lever Row
pec-dec, etc.)

vation set" of ~12-20 Reps @ RPE 9. Then, do

every 20 seconds with the same weight until
ompleting < 3 reps.
6 minutes total to complete ~ 3 sets of 12-20 reps to

Myoreps

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Isolation Calves (e.g. standing calf raise, s
r Press, no belt
calf raise on leg press, etc.

RAP x 1 set. 63% e1RM x 12 x 2 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 Week 4 4 <Generator Inp
GPP
Block Type
Powerbuilding

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

4 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Romanian Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

Leg Press or Belt Squat or SSB Squat or

0.0 0 REPS
HBBS
WEEK 4
1-Arm Row or Lever Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

Incline Bench (Touch and Go) or Close Grip

0.0 0 REPS
Bench

Dumbbell Press or Press, no belt 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat w/ belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x
GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or si

NOTES:
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 8/29/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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
1 EXERCISE 2
Press with belt

REPS &
d complete 5 reps x 3 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) Leg Press or Belt Squat or SSB Squat or H

REPS &
d complete 5 reps x 4 sets. 10 reps @ RPE 9. 1 back down set of 10 @
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Incline Bench (Touch and Go) or Close Grip

REPS &
d complete 5 reps x 3 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: 7 minutes upper back work AMRAP 2
100s rest) 1x/wk

WEEKLY AU

s downs or similar 2x/wk

0
curls or similar 2x/wk
SE 2 EXERCISE
Romanian Deadlift

REPS & 10 reps @ RPE 8 (68%

3% e1RM) x 3 sets
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Squat or HBBS 1-Arm Row or Lever Row

2 MYO-REPS, e.g. 1 "Activation set" of ~12

REPS &
down set of 10 @ RPE 8-9 repeated sets of 3-5 reps every 20 seconds
INTENSITY:
completing < 3 re

REST PERIODS
etween work sets Myoreps
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Close Grip Bench Dumbbell Press or Press, no

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
Deadlift
walking lunges, etc.)

@ RPE 8 (68%) x 2 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Lever Row
pec-dec, etc.)

vation set" of ~12-20 Reps @ RPE 9. Then, do

every 20 seconds with the same weight until
ompleting < 3 reps.
6 minutes total to complete ~ 3 sets of 12-20 reps to

Myoreps

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Isolation Calves (e.g. standing calf raise, s
r Press, no belt
calf raise on leg press, etc.

RAP x 1 set. 63% e1RM x 12 x 3 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 Week 5 5 <Generator Inp
GPP
Block Type
Powerbuilding

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

5 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Romanian Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

Leg Press or Belt Squat or SSB Squat or

0.0 0 REPS
HBBS
WEEK 5
1-Arm Row or Lever Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

Incline Bench (Touch and Go) or Close Grip

0.0 0 REPS
Bench

Dumbbell Press or Press, no belt 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat w/ belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS &
5 reps @ RPE 8 (81%), then take off 5% and complete 5
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x
GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs or si

NOTES:
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 9/5/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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

#DIV/0!
1 EXERCISE 2
Press with belt

REPS &
d complete 5 reps x 3 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) Leg Press or Belt Squat or SSB Squat or H

REPS &
d complete 5 reps x 4 sets. 10 reps @ RPE 9. 1 back down set of 10 @
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Incline Bench (Touch and Go) or Close Grip

REPS &
d complete 5 reps x 3 sets. 8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: 7 minutes upper back work AMRAP 2
100s rest) 1x/wk

WEEKLY AU

s downs or similar 2x/wk

0
curls or similar 2x/wk
SE 2 EXERCISE
Romanian Deadlift

REPS & 10 reps @ RPE 8 (68%

3% e1RM) x 3 sets
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Squat or HBBS 1-Arm Row or Lever Row

2 MYO-REPS, e.g. 1 "Activation set" of ~12

REPS &
down set of 10 @ RPE 8-9 repeated sets of 3-5 reps every 20 seconds
INTENSITY:
completing < 3 re

REST PERIODS
etween work sets Myoreps
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Close Grip Bench Dumbbell Press or Press, no

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
Deadlift
walking lunges, etc.)

@ RPE 8 (68%) x 2 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Lever Row
pec-dec, etc.)

vation set" of ~12-20 Reps @ RPE 9. Then, do

every 20 seconds with the same weight until
ompleting < 3 reps.
6 minutes total to complete ~ 3 sets of 12-20 reps to

Myoreps

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Isolation Calves (e.g. standing calf raise, s
r Press, no belt
calf raise on leg press, etc.

RAP x 1 set. 63% e1RM x 12 x 3 sets

6 minutes total to complete ~ 3 sets of 12-20 reps to

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

nutes total to complete ~ 3 sets of 12-20 reps to 3 RIR (RPE 7)

NOTES
 Week 6 6 <Generator Inp

Block Type Pivot

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

6 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Stiff Legged Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

2ct paused squat or SSB Squat or Front Squat 0.0 0 REPS

WEEK 6
Pendlay Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

2 count paused bench press 0.0 0 REPS

Dumbbell Incline Press, Dips, Weighted

0.0 0 REPS
Pushups, or Feet up Bench

Weekly AU

AWCR #D
 EXERCISE 1
Squat w/ belt

REPS &
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x
INTENSITY:

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS &
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS &
1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs o

NOTES: SUPERSETTED WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 9/12/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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

#DIV/0!
1 EXERCISE 2
Press with belt

REPS &
RPE (86%) x 1 set. 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) 2ct paused squat or SSB Squat or Front S

REPS &
RPE (86%) x 1 set. 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
2 count paused bench press

REPS &
RPE (86%) x 1 set. 5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps @ RPE 8.
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: 9 minutes upper back work AMRAP 2
100s rest) 2x/wk

WEEKLY AU

press downs or similar

TH 0
curls or similar 2x/wk
SE 2 EXERCISE
Stiff Legged Deadlift

REPS &
6 reps @ RPE 8. No back off sets. 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
or Front Squat Pendlay Row

REPS &
8 reps @ RPE 8. No back off sets. 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Dumbbell Incline Press, Dips, Weighted Pu
press
Bench

REPS &
5 reps @ RPE 8. No back off sets. 10 reps @ RPE 6, 10 reps @ RPE 7, 10 rep
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 9 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
d Deadlift
walking lunges, etc.)

@ RPE 7, 8 reps @ RPE 8. No back off sets.

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Row
pec-dec, etc.)

RAP x 1 set. 63% e1RM x 12 x 2 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Weighted Pushups, or Feet up Isolation Calves (e.g. standing calf raise, s
ch calf raise on leg press, etc.

@ RPE 7, 10 reps @ RPE 8. No back off sets.

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 Week 7 7 <Generator Inp
GPP
Block Type
Developmental

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

7 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Stiff Legged Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

2ct paused squat or SSB Squat or Front Squat 0.0 0 REPS

WEEK 7
Pendlay Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

2 count paused bench press 0.0 0 REPS

Dumbbell Incline Press, Dips, Weighted

0.0 0 REPS
Pushups, or Feet up Bench

Weekly AU

AWCR #D
 EXERCISE 1
Squat w/ belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 80%

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 3 set

INTENSITY: sets

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 82%

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs o

NOTES: SUPERSETTED WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 9/19/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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

#DIV/0!
1 EXERCISE 2
Press with belt

E (86%) x 1 set. 3 reps x 2 REPS &

6 reps @ RPE 8 (78%) x 3 sets
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) 2ct paused squat or SSB Squat or Front S

86%) x 3 sets, 75% x 5 x 2 REPS &

8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
2 count paused bench press

E (86%) x 1 set. 3 reps x 2 REPS & 5 reps @ RPE 9 (86%), then take of 5% and to sets of 5 un
INTENSITY: back-off sets)

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: 9 minutes upper back work AMRAP 2
100s rest) 2x/wk

WEEKLY AU

press downs or similar

TH 0
curls or similar 2x/wk
SE 2 EXERCISE
Stiff Legged Deadlift

REPS &
8 (78%) x 3 sets 8 Reps @ 8 RPE (74%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
or Front Squat Pendlay Row

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Dumbbell Incline Press, Dips, Weighted Pu
press
Bench

nd to sets of 5 until RPE 9 again (cap at 2 REPS & 10 reps @ RPE 8 x

ff sets) INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 9 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
d Deadlift
walking lunges, etc.)

@ 8 RPE (74%) x 2 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Row
pec-dec, etc.)

RAP x 1 set. 63% e1RM x 12 x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Weighted Pushups, or Feet up Isolation Calves (e.g. standing calf raise, s
ch calf raise on leg press, etc.

reps @ RPE 8 x 2 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 Week 8 8 <Generator Inp
GPP
Block Type
Developmental

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

8 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Stiff Legged Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

2ct paused squat or SSB Squat or Front Squat 0.0 0 REPS

WEEK 8
Pendlay Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

2 count paused bench press 0.0 0 REPS

Dumbbell Incline Press, Dips, Weighted

0.0 0 REPS
Pushups, or Feet up Bench

Weekly AU

AWCR #D
 EXERCISE 1
Squat w/ belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 80%

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 3 set

INTENSITY: sets

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 82%

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs o

NOTES: SUPERSETTED WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 9/26/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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

#DIV/0!
1 EXERCISE 2
Press with belt

E (86%) x 1 set. 3 reps x 3 REPS &

6 reps @ RPE 8 (78%) x 3 sets
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) 2ct paused squat or SSB Squat or Front S

86%) x 3 sets, 75% x 5 x 2 REPS &

8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
2 count paused bench press

E (86%) x 1 set. 3 reps x 3 REPS & 5 reps @ RPE 9 (86%), then take of 5% and to sets of 5 un
INTENSITY: back-off sets)

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: 9 minutes upper back work AMRAP 2
100s rest) 2x/wk

WEEKLY AU

press downs or similar

TH 0
curls or similar 2x/wk
SE 2 EXERCISE
Stiff Legged Deadlift

REPS &
8 (78%) x 3 sets 8 Reps @ 8 RPE (74%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
or Front Squat Pendlay Row

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Dumbbell Incline Press, Dips, Weighted Pu
press
Bench

nd to sets of 5 until RPE 9 again (cap at 3 REPS & 10 reps @ RPE 8 x

ff sets) INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 9 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
d Deadlift
walking lunges, etc.)

@ 8 RPE (74%) x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Row
pec-dec, etc.)

RAP x 1 set. 63% e1RM x 12 x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Weighted Pushups, or Feet up Isolation Calves (e.g. standing calf raise, s
ch calf raise on leg press, etc.

reps @ RPE 8 x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 Week 9 9 <Generator Inp
GPP
Block Type
Developmental

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

9 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Stiff Legged Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

2ct paused squat or SSB Squat or Front Squat 0.0 0 REPS

WEEK 9
Pendlay Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

2 count paused bench press 0.0 0 REPS

Dumbbell Incline Press, Dips, Weighted

0.0 0 REPS
Pushups, or Feet up Bench

Weekly AU

AWCR #D
 EXERCISE 1
Squat w/ belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 80%

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 3 set

INTENSITY: sets

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 82%

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs o

NOTES: SUPERSETTED WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 10/3/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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

#DIV/0!
1 EXERCISE 2
Press with belt

E (86%) x 1 set. 3 reps x 3 REPS &

6 reps @ RPE 8 (78%) x 3 sets
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) 2ct paused squat or SSB Squat or Front S

86%) x 3 sets, 75% x 5 x 2 REPS &

8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork sets Notes Slot 5 Week 9
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
2 count paused bench press

E (86%) x 1 set. 3 reps x 3 REPS & 5 reps @ RPE 9 (86%), then take of 5% and to sets of 5 un
INTENSITY: back-off sets)

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: 9 minutes upper back work AMRAP 2
100s rest) 2x/wk

WEEKLY AU

press downs or similar

TH 0
curls or similar 2x/wk
SE 2 EXERCISE
Stiff Legged Deadlift

REPS &
8 (78%) x 3 sets 8 Reps @ 8 RPE (74%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
or Front Squat Pendlay Row

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
5 Week 9 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Dumbbell Incline Press, Dips, Weighted Pu
press
Bench

nd to sets of 5 until RPE 9 again (cap at 3 REPS & 10 reps @ RPE 8 x

ff sets) INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 9 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
d Deadlift
walking lunges, etc.)

@ 8 RPE (74%) x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Row
pec-dec, etc.)

RAP x 1 set. 63% e1RM x 12 x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Weighted Pushups, or Feet up Isolation Calves (e.g. standing calf raise, s
ch calf raise on leg press, etc.

reps @ RPE 8 x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 Week 10 10 <Generator Inp
GPP
Block Type
Developmental

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

10 TOTALS

Squat w/ belt 0.0 0 REPS

Press with belt 0.0 0 REPS

Stiff Legged Deadlift 0.0 0 REPS

Competition Style Bench Press (1ct pause) 0.0 0 REPS

2ct paused squat or SSB Squat or Front Squat 0.0 0 REPS

WEEK 10
Pendlay Row 0.0 0 REPS

Deadlift with belt 0.0 0 REPS

2 count paused bench press 0.0 0 REPS

Dumbbell Incline Press, Dips, Weighted

0.0 0 REPS
Pushups, or Feet up Bench

Weekly AU

AWCR #D
 EXERCISE 1
Squat w/ belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 80%

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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Style Bench Press (1ct pause)

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 3 set

INTENSITY: sets

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS & 1 Rep @ 8 RPE (90-93%), 3 Reps @ 8 RPE (86%) x 1 s

INTENSITY: sets @ 82%

REST PERIODS
3-5 minute rest between work sets
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-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

3 sets of 12-15 reps @ RPE 8-9, triceps press downs o

NOTES: SUPERSETTED WITH
3 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 10/10/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

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

#DIV/0!
1 EXERCISE 2
Press with belt

E (86%) x 1 set. 3 reps x 3 REPS &

6 reps @ RPE 8 (78%) x 3 sets
INTENSITY:

REST PERIODS
ork 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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
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
pause) 2ct paused squat or SSB Squat or Front S

86%) x 3 sets, 75% x 5 x 2 REPS &

8 reps @ RPE 8 (73% e1RM) x 3 s
INTENSITY:

REST PERIODS
ork sets Notes Slot 5 Week 10
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-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
2 count paused bench press

E (86%) x 1 set. 3 reps x 3 REPS & 5 reps @ RPE 9 (86%), then take of 5% and to sets of 5 un
INTENSITY: back-off sets)

REST PERIODS
ork 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-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: 9 minutes upper back work AMRAP 2
100s rest) 2x/wk

WEEKLY AU

press downs or similar

TH 0
curls or similar 2x/wk
SE 2 EXERCISE
Stiff Legged Deadlift

REPS &
8 (78%) x 3 sets 8 Reps @ 8 RPE (74%
INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
or Front Squat Pendlay Row

REPS &
3% e1RM) x 3 sets 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:

REST PERIODS
5 Week 10 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Dumbbell Incline Press, Dips, Weighted Pu
press
Bench

nd to sets of 5 until RPE 9 again (cap at 3 REPS & 10 reps @ RPE 8 x

ff sets) INTENSITY:

REST PERIODS
etween work sets 2-3 Minute Res
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-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

work AMRAP 2x/wk NOTES: 9 min ab work AMRA

CISE 3 SUPPLEMEN
Isolation Quadriceps (e.g. leg extensions
d Deadlift
walking lunges, etc.)

@ 8 RPE (74%) x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
Isolation Shoulders (e.g. lateral raises, ben
Row
pec-dec, etc.)

RAP x 1 set. 63% e1RM x 12 x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
Weighted Pushups, or Feet up Isolation Calves (e.g. standing calf raise, s
ch calf raise on leg press, etc.

reps @ RPE 8 x 3 sets

8 minutes total to complete ~ 4 sets of 12-20 reps to 2 Rep

2-3 Minute Rest

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

 SUPPLEMENT
n Quadriceps (e.g. leg extensions, goblet squats,
walking lunges, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Shoulders (e.g. lateral raises, bent over flyes, rear
pec-dec, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES
 SUPPLEMENT
Calves (e.g. standing calf raise, seated calf raises,
calf raise on leg press, etc.)

total to complete ~ 4 sets of 12-20 reps to 2 Reps in Reserve (RPE 8)

NOTES