Welcome Lifters 󰏝

Set×Reps- (2×8) = (2 sets 8 reps)

Don't forget to hit legal depth on every squat day

Use belt on low back & paused low bar

Don't use Knee wraps on any squat day

Don't do ego lifting on leg press

Rest periods- 5-10mins or until you feel totally recovered

Rpe Chart
REP SCALE
RPE What it means
10 Could not have done more reps or weight
9.5 Could not have done more reps but could have done slightly more weight
9 Could have done one more rep
8.5 Could have done one more rep and slightly more weight
8 Could have done 2 more reps

7.5 Could have done 2 more reps and slightly more weight
7 Could have done 3 more reps
6.5 Could have done 3 more reps and slightly more weight
6 Could have done 4 more reps
5.5 Could have done 5 or maybe more reps
5 Could have done 7 more reps
TSM 12 Week's Squat Program
Block 1
Low Bar Leg press Beltless High bar Low bar Paused
Week 1
Day 1 Day 2 Day 4 Day 6
S1- 70% 2×8 2×10 @7 S2-50% 1×10 S3-60% 2×4
Week 2
Day 1 Day 2 Day 4 Day 6
S1- 75% 3×8 2×12 @7 S2-55% 2×10 S3-65% 3×4
Week 3
Day 1 Day 2 Day 4 Day 6
S1- 78% 3×8 2×15 @8 S2-60% 2×10 S3-70% 4×4
Week 4
Day 1 Day 2 Day 4 Day 6
S1- 80% 4×8 3×15 @8 S2-65% 2×10 S3-73% 4×4
Week 5
Day 1 Day 2 Day 4 Day 6
S1- 75% 1×4 2×10 @7 S2-70% 2×10 S3-65% 2×2

Block 2
Low Bar Leg press Low bar Paused
Week 1
Day 1 Day 3 Day 5
S1- 80% 2×6 3×15 @8 S2-70% 2×4
Week 2
Day 1 Day 3 Day 5
S1- 85% 3×6 3×15 @8 S2-73% 3×4
Week 3
Day 1 Day 3 Day 5
S1- 88% 3×6 3×15 @8 S2-76% 4×4
Week 4
Day 1 Day 3 Day 5
S1- 90% 1×3-6 3×15 @9 S2-78% 4×4
BackDowns
80% 3×6
Week 5
Day 1 Day 3 Day 5
S1- 85% 1×3 2×10 @8 S2-70% 2×2
BackDowns
75% 1×3

Block 3
Low Bar Low bar
Week 1
Day 1 Day 5
S1- 90% 1×3-6 S2-70% 2×4
BackDowns ACC-Legpress
80% 1×6 1×10 @7
Week 2
Day 1 Day 5
S1- 95% 1×3-6 S2-75% 2×4
BackDowns No ACC
85% 1×3
Week 3
Day 1
TIME TO REP YOUR MAX BUDDY
S1- 98% 1×3-6
TSM 12 Week's Squat Program
Block 1
High Bar Leg press Front/Hack Squat High bar Paused
Week 1
Day 1 Day 2 Day 4 Day 6
S1- 70% 2×8 2×10 @7 S2-1×10 @7 S3-60% 2×4
Week 2
Day 1 Day 2 Day 4 Day 6
S1- 75% 3×8 2×12 @7 S2-2×10 @7 S3-65% 3×4
Week 3
Day 1 Day 2 Day 4 Day 6
S1- 78% 3×8 2×15 @8 S2-2×10 @8 S3-70% 4×4
Week 4
Day 1 Day 2 Day 4 Day 6
S1- 80% 4×8 3×15 @8 S2-2×10 @8 S3-73% 4×4
Week 5
Day 1 Day 2 Day 4 Day 6
S1- 75% 1×4 2×10 @7 S2-2×10 @7 S3-65% 2×2

Block 2
High Bar Leg press High bar Paused
Week 1
Day 1 Day 3 Day 5
S1- 80% 2×6 3×15 @8 S2-70% 2×4
Week 2
Day 1 Day 3 Day 5
S1- 85% 3×6 3×15 @8 S2-73% 3×4
Week 3
Day 1 Day 3 Day 5
S1- 88% 3×6 3×15 @8 S2-76% 4×4
Week 4
Day 1 Day 3 Day 5
S1- 90% 1×3-6 3×15 @9 S2-78% 4×4
BackDowns
80% 3×6
Week 5
Day 1 Day 3 Day 5
S1- 85% 1×3 2×10 @8 S2-70% 2×2
BackDowns
75% 1×3

Block 3
High Bar High Bar
Week 1
Day 1 Day 5
S1- 90% 1×3-6 S2-70% 2×4
BackDowns ACC-Legpress
80% 1×6 1×10 @7
Week 2
Day 1 Day 5
S1- 95% 1×3-6 S2-75% 2×4
BackDowns No ACC
85% 1×3
Week 3
Day 1
TIME TO REP YOUR MAX BUDDY
S1- 98% 1×3-6
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