Gabe Deutsch

Avg. Bodyweight 175 Calorie & Macro Nutrient Avg. 1RM's Recovery Tracker
Height Avg. Calories #DIV/0! Squat 435 Fatigue #DIV/0!
Age Avg. Fat #DIV/0! Bench 315 Stress #DIV/0!
Next Payment Due: - Avg. Carbs #DIV/0! Deadlift 600
Avg. Protein #DIV/0!

Date Bodyweight Fat Carbs Protein Calories Notes Fatigue Stress

9/19/2021 175 0
9/20/2021 0
9/21/2021 0
9/22/2021 0
9/23/2021 0
9/24/2021 0
9/25/2021 0
9/26/2021 0
9/27/2021 0
9/28/2021 0
9/29/2021 0
9/30/2021 0
10/1/2021 0
10/2/2021 0
10/3/2021 0
10/4/2021 0
10/5/2021 0
10/6/2021 0
10/7/2021 0
10/8/2021 0
10/9/2021 0
10/10/2021 0
10/11/2021 0
10/12/2021 0
10/13/2021 0
10/14/2021 0
10/15/2021 0
10/16/2021 0
10/17/2021 0
10/18/2021 0
10/19/2021 0
10/20/2021 0
10/21/2021 0
10/22/2021 0
10/23/2021 0
10/24/2021 0
10/25/2021 0
10/26/2021 0
10/27/2021 0
10/28/2021 0
10/29/2021 0
10/30/2021 0
10/31/2021 0
11/1/2021 0
11/2/2021 0
11/3/2021 0
11/4/2021 0
11/5/2021 0
11/6/2021 0
11/7/2021 0
11/8/2021 0
11/9/2021 0
11/10/2021 0
11/11/2021 0
11/12/2021 0
11/13/2021 0
11/14/2021 0
11/15/2021 0
11/16/2021 0
11/17/2021 0
11/18/2021 0
11/19/2021 0
11/20/2021 0
11/21/2021 0
11/22/2021 0
11/23/2021 0
11/24/2021 0
11/25/2021 0
11/26/2021 0
11/27/2021 0
11/28/2021 0
11/29/2021 0
11/30/2021 0
12/1/2021 0
12/2/2021 0
12/3/2021 0
12/4/2021 0
12/5/2021 0
12/6/2021 0
12/7/2021 0
12/8/2021 0
12/9/2021 0
12/10/2021 0
12/11/2021 0
12/12/2021 0
12/13/2021 0
12/14/2021 0
12/15/2021 0
12/16/2021 0
12/17/2021 0
12/18/2021 0
12/19/2021 0
12/20/2021 0
12/21/2021 0
12/22/2021 0
12/23/2021 0
12/24/2021 0
12/25/2021 0
12/26/2021 0
12/27/2021 0
12/28/2021 0
12/29/2021 0
12/30/2021 0
12/31/2021 0
1/1/2022 0
1/2/2022 0
1/3/2022 0
1/4/2022 0
1/5/2022 0
1/6/2022 0
1/7/2022 0
1/8/2022 0
1/9/2022 0
1/10/2022 0
1/11/2022 0
1/12/2022 0
1/13/2022 0
1/14/2022 0
1/15/2022 0
1/16/2022 0
1/17/2022 0
1/18/2022 0
1/19/2022 0
1/20/2022 0
1/21/2022 0
1/22/2022 0
1/23/2022 0
1/24/2022 0
1/25/2022 0
1/26/2022 0
1/27/2022 0
1/28/2022 0
1/29/2022 0
1/30/2022 0
1/31/2022 0
2/1/2022 0
2/2/2022 0
2/3/2022 0
2/4/2022 0
2/5/2022 0
2/6/2022 0
2/7/2022 0
2/8/2022 0
2/9/2022 0
2/10/2022 0
2/11/2022 0
2/12/2022 0
2/13/2022 0
2/14/2022 0
2/15/2022 0
2/16/2022 0
2/17/2022 0
2/18/2022 0
2/19/2022 0
2/20/2022 0
2/21/2022 0
2/22/2022 0
2/23/2022 0
2/24/2022 0
2/25/2022 0
2/26/2022 0
2/27/2022 0
2/28/2022 0
3/1/2022 0
3/2/2022 0
3/3/2022 0
3/4/2022 0
3/5/2022 0
3/6/2022 0
3/7/2022 0
3/8/2022 0
3/9/2022 0
3/10/2022 0
3/11/2022 0
3/12/2022 0
3/13/2022 0
3/14/2022 0
3/15/2022 0
3/16/2022 0
3/17/2022 0
3/18/2022 0
3/19/2022 0
3/20/2022 0
3/21/2022 0
3/22/2022 0
3/23/2022 0
3/24/2022 0
3/25/2022 0
3/26/2022 0
3/27/2022 0
3/28/2022 0
3/29/2022 0
3/30/2022 0
3/31/2022 0
4/1/2022 0
4/2/2022 0
4/3/2022 0
4/4/2022 0
4/5/2022 0
4/6/2022 0
4/7/2022 0
4/8/2022 0
4/9/2022 0
4/10/2022 0
4/11/2022 0
4/12/2022 0
4/13/2022 0
4/14/2022 0
4/15/2022 0
4/16/2022 0
4/17/2022 0
4/18/2022 0
4/19/2022 0
4/20/2022 0
4/21/2022 0
4/22/2022 0
4/23/2022 0
4/24/2022 0
4/25/2022 0
4/26/2022 0
4/27/2022 0
4/28/2022 0
4/29/2022 0
4/30/2022 0
5/1/2022 0
5/2/2022 0
5/3/2022 0
5/4/2022 0
5/5/2022 0
5/6/2022 0
5/7/2022 0
5/8/2022 0
5/9/2022 0
5/10/2022 0
5/11/2022 0
5/12/2022 0
5/13/2022 0
5/14/2022 0
5/15/2022 0
5/16/2022 0
5/17/2022 0
5/18/2022 0
5/19/2022 0
5/20/2022 0
5/21/2022 0
5/22/2022 0
5/23/2022 0
5/24/2022 0
5/25/2022 0
5/26/2022 0
5/27/2022 0
5/28/2022 0
5/29/2022 0
5/30/2022 0
5/31/2022 0
6/1/2022 0
6/2/2022 0
6/3/2022 0
6/4/2022 0
6/5/2022 0
6/6/2022 0
6/7/2022 0
6/8/2022 0
6/9/2022 0
6/10/2022 0
6/11/2022 0
6/12/2022 0
6/13/2022 0
6/14/2022 0
6/15/2022 0
6/16/2022 0
6/17/2022 0
6/18/2022 0
6/19/2022 0
6/20/2022 0
6/21/2022 0
6/22/2022 0
6/23/2022 0
6/24/2022 0
6/25/2022 0
6/26/2022 0
6/27/2022 0
6/28/2022 0
6/29/2022 0
6/30/2022 0
7/1/2022 0
7/2/2022 0
7/3/2022 0
7/4/2022 0
7/5/2022 0
7/6/2022 0
7/7/2022 0
7/8/2022 0
7/9/2022 0
7/10/2022 0
7/11/2022 0
7/12/2022 0
7/13/2022 0
7/14/2022 0
7/15/2022 0
7/16/2022 0
7/17/2022 0
7/18/2022 0
7/19/2022 0
7/20/2022 0
7/21/2022 0
7/22/2022 0
7/23/2022 0
7/24/2022 0
7/25/2022 0
7/26/2022 0
7/27/2022 0
7/28/2022 0
7/29/2022 0
7/30/2022 0
7/31/2022 0
8/1/2022 0
8/2/2022 0
8/3/2022 0
8/4/2022 0
8/5/2022 0
8/6/2022 0
8/7/2022 0
8/8/2022 0
8/9/2022 0
8/10/2022 0
8/11/2022 0
8/12/2022 0
8/13/2022 0
8/14/2022 0
8/15/2022 0
8/16/2022 0
8/17/2022 0
8/18/2022 0
8/19/2022 0
8/20/2022 0
8/21/2022 0
8/22/2022 0
8/23/2022 0
8/24/2022 0
8/25/2022 0
8/26/2022 0
8/27/2022 0
8/28/2022 0
8/29/2022 0
8/30/2022 0
8/31/2022 0
9/1/2022 0
9/2/2022 0
9/3/2022 0
9/4/2022 0
9/5/2022 0
9/6/2022 0
9/7/2022 0
9/8/2022 0
9/9/2022 0
9/10/2022 0
9/11/2022 0
9/12/2022 0
9/13/2022 0
9/14/2022 0
9/15/2022 0
9/16/2022 0
9/17/2022 0
9/18/2022 0
9/19/2022 0
9/20/2022 0
9/21/2022 0
9/22/2022 0
9/23/2022 0
9/24/2022 0
9/25/2022 0
9/26/2022 0
9/27/2022 0
9/28/2022 0
9/29/2022 0
9/30/2022 0
10/1/2022 0
10/2/2022 0
10/3/2022 0
10/4/2022 0
10/5/2022 0
10/6/2022 0
10/7/2022 0
10/8/2022 0
10/9/2022 0
10/10/2022 0
10/11/2022 0
10/12/2022 0
10/13/2022 0
10/14/2022 0
10/15/2022 0
10/16/2022 0
10/17/2022 0
10/18/2022 0
10/19/2022 0
10/20/2022 0
10/21/2022 0
10/22/2022 0
10/23/2022 0
10/24/2022 0
10/25/2022 0
10/26/2022 0
10/27/2022 0
10/28/2022 0
10/29/2022 0
10/30/2022 0
10/31/2022 0
11/1/2022 0
11/2/2022 0
11/3/2022 0
11/4/2022 0
11/5/2022 0
11/6/2022 0
11/7/2022 0
11/8/2022 0
11/9/2022 0
11/10/2022 0
11/11/2022 0
11/12/2022 0
11/13/2022 0
11/14/2022 0
11/15/2022 0
11/16/2022 0
11/17/2022 0
11/18/2022 0
11/19/2022 0
11/20/2022 0
11/21/2022 0
11/22/2022 0
11/23/2022 0
11/24/2022 0
11/25/2022 0
11/26/2022 0
11/27/2022 0
11/28/2022 0
11/29/2022 0
11/30/2022 0
12/1/2022 0
12/2/2022 0
12/3/2022 0
12/4/2022 0
12/5/2022 0
12/6/2022 0
12/7/2022 0
12/8/2022 0
12/9/2022 0
12/10/2022 0
12/11/2022 0
12/12/2022 0
12/13/2022 0
12/14/2022 0
12/15/2022 0
12/16/2022 0
12/17/2022 0
12/18/2022 0
12/19/2022 0
12/20/2022 0
12/21/2022 0
12/22/2022 0
12/23/2022 0
12/24/2022 0
12/25/2022 0
12/26/2022 0
12/27/2022 0
12/28/2022 0
12/29/2022 0
12/30/2022 0
12/31/2022 0
1/1/2023 0
1/2/2023 0
1/3/2023 0
1/4/2023 0
Training

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1 Day 1
Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes
Squat 3 7 71% 310 Squat 4 7 73% 320 Squat 4 7 75% 325 Squat 4 7 @7.5 325 Squat 5 5 @6.5 335 Squat 5 5 @7.0 340 Squat 5 4 @7.0 355 Squat 5 3 @7.0 365 Squat 5 3 @7.5 370 Squat 5 2 @7.5 380 Squat 4 2 @8.0 390 Squat 2 2 @7.5 380
RDL's 3 10 @7.0 RDL's 3 10 @7.5 RDL's 3 10 @8.0 RDL's 3 10 @8.0 RDL's 3 10 @8.0 RDL's 3 10 @8.0 RDL's 3 10 @8.0 RDL's 3 10 @8.0 RDL's 3 10 @8.0 RDL's 3 10 @8.0 DB Split Squats 4 8 @8.0 Deadlift 2 1 90% 455
DB Split Squats 4 8 @7.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 DB Split Squats 4 8 @8.0 Adductor Planks 3
Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Adductor Planks 3 3 sets of 20 seconds Can choose a Bicep Exercise if wanted 3 sets of 20 seconds

Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted Can choose a Bicep Exercise if wanted

Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2 Day 2
Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes
Bench Press 1 3 @6.5 260 Bench Press 1 3 @7.0 265 Bench Press 1 3 @7.5 270 Bench Press 1 3 @8.0 270 Bench Press 1 2 @6.5 270 Bench Press 1 2 @7.0 270 Bench Press 1 2 @7.5 275 Bench Press 1 1 @7.0 280 Bench Press 1 1 @7.5 285 Bench Press 1 1 @8.0 290 Bench Press 1 1 @8.5 295 Bench 3 1 65% 205
Bench Press 4 5 @6.5 245 Bench Press 4 5 @7.0 250 Bench Press 4 5 @7.0 250 Bench Press 4 5 @7.5 250 Bench Press 4 4 @7.0 255 Bench Press 4 4 @7.5 260 Bench Press 4 4 @7.5 260 Bench Press 4 3 @7.0 265 Bench Press 4 3 @7.5 270 Bench Press 4 3 @7.5 270 Bench Press 3 2 @8.0 280
DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0 DB Overhead Press 3 10 @7.0
Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0 Cable Pushdowns 4 15 @7.0
Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0 Lateral Raises 4 15 @7.0

Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3 Day 3
Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes
Sumo Deadlift 1 5 75% 450 Sumo Deadlift 1 5 78% 470 Sumo Deadlift 1 3 @6.5 495 Sumo Deadlift 1 3 @7.0 500 Sumo Deadlift 1 2 @6.5 510 Sumo Deadlift 1 2 @7.0 520 Sumo Deadlift 1 2 @7.5 525 Sumo Deadlift 1 1 @6.5 525 Sumo Deadlift 1 1 @7.0 535 Sumo Deadlift 1 1 @7.5 545 Sumo Deadlift 1 1 @8.5 565 rest
Sumo Deadlift 3 5 71% 425 Sumo Deadlift 3 5 73% 440 Sumo Deadlift 3 5 75% 450 Sumo Deadlift 3 5 77% 460 Sumo Deadlift 4 3 @6.5 495 Sumo Deadlift 4 3 @7.0 500 Sumo Deadlift 4 3 @7.5 510 Sumo Deadlift 4 2 @7.0 520 Sumo Deadlift 4 2 @7.0 520 Sumo Deadlift 4 2 @7.5 525 Sumo Deadlift 2 1 @6.5 525
Bent over BB Row 4 12 @7.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Bent over BB Row 4 12 @8.0 Lat Pulldown 3 15 @8.0
Lat Pulldown 3 15 @7.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Lat Pulldown 3 15 @8.0 Rear Delt Fly 4 20 @8.0
Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Rear Delt Fly 4 20 @8.0 Bicep of choice 4 15 @8.0
Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0 Bicep of choice 4 15 @8.0

Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4 Day 4
Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes
Squat 1 3 @6.5 360 Squat 1 3 @7.0 365 Squat 1 3 @7.5 370 Squat 1 3 @8.0 375 Squat 1 1 @7.0 390 Squat 1 1 @7.5 395 Squat 1 1 @8.0 400 Squat 1 1 @7.0 390 Squat 1 1 @7.5 395 Squat 1 1 @8.5 410 Squat 1 1 @8.5 410 Squat 1 1 @10.0
Squat 4 4 76% 330 Squat 4 4 78% 340 Squat 5 4 79% 345 Squat 5 4 80% 350 Squat 5 3 80% 350 Squat 5 3 82% 355 Squat 5 3 @6.5 360 Squat 5 3 @7.0 365 Squat 5 3 @7.5 370 Squat 5 2 @7.5 380 Squat 2 2 @7.0 375 Bench 1 1 @10.0
Bench Press 1 1 @6.5 275 Bench Press 1 1 @7.0 280 Bench Press 1 1 @7.5 285 Bench Press 1 1 @8.0 290 Bench Press 1 1 @7.0 280 Bench Press 1 1 @7.5 285 Bench Press 1 1 @7.5 285 Bench Press 1 1 @8.0 290 Bench Press 1 1 @8.0 290 Bench Press 1 1 @8.5 295 Bench Press 1 1 @7.5 285 Deadlift 1 1 @10.0
Bench Press 4 3 80% 250 Bench Press 4 3 @6.5 260 Bench Press 4 3 @7.0 265 Bench Press 4 3 @7.5 270 Bench Press 4 3 @7.5 270 Bench Press 4 3 @7.5 270 Bench Press 4 3 @7.5 270 Bench Press 4 3 @7.5 270 Bench Press 4 3 @7.5 270 Bench Press 4 2 @7.5 275 Bench Press 3 2 @6.5 270
Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0 Leg Extension 4 10 @8.0
Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0 Leg Curl 4 10 @8.0

Day 5 Day 5 Day 5 Day 5 Day 5 Day 5 ) Day 5 Day 5 Day 5 Day 5 Day 5 Day 5
Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes Exercises Sets Reps Intensity sLoad aLoad aRPE Notes
Close Grip Bench Press 3 8 66% 210 Close Grip Bench Press 3 8 68% 215 Close Grip Bench Press 3 8 70% 220 Close Grip Bench Press 3 8 71% 225 Close Grip Bench Press 3 8 @7.5 Close Grip Bench Press 3 8 @7.5 Close Grip Bench Press 3 8 @7.5 Close Grip Bench Press 3 8 @7.5 Close Grip Bench Press 3 8 @7.5 Close Grip Bench Press 3 8 @7.5 Rest
Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0 Chest Supported DB Rows 4 12 @8.0
Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0 Incline DB Press 3 10 @8.0
Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target Pull Ups 4 10 @8.0 Add weight to acheive RPE target

Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0 Lateral Raises 3 15 @8.0
Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0 Tricep Of Choice 4 15 @8.0
 Warmup Protocol Warmup/Rest Day/Post-Workout Movements
1) Spend 5-10 minutes doing a light walk or bike ride. It should not Squat Bench Deadlift
feel fatiguing or bring on any stress. It will raise your core Squat Sit Light shoulder pressing Light Lat pull-down
body temerature to a suitable level before commencing training. Banded Side Steps Light tricep extensions Cat/cow Stretch
2) If you are feeling ready to train, then proceed. If you feel that you Banded Stationary Marching Banded Pull-apart McKenzie Press
are stiff or need to continue warming up then refer to the list of Walking Lunges Arm circles Birddogs
warmup exercises for some ideas for each lift. Internal/External Hip Rotations Light lat pull-down Internal/External Hip Rotations
3) Warmup up the squat, bench and deadlift by building up to Calf Stetch against wall Cable external rotation Banded Stationary Marching
your working sets. (Example: 45 lbs x 8 reps, 135 lbs x 5, 185 x 3,
225 x 1 and then working sets with 245). It does not need to be this
exact rep scheme, but do find something that works for you.
PR Tracker
RPE Guide x2 x3 x4 x5 x6
RPE 10 No more reps can be perfromed Squat
RPE 9.5 No reps left, could add some weight Bench
RPE 9 1 more rep can be perfromed Deadlift
RPE 8 2 more reps can be perfromed
RPE 7 3 more reps can be perfromed
RPE 6 4 more reps can be perfromed

RPE Reference Chart

1 2 3 4 5 6 7 8 9 10
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7%
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4%
8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1% 72.3% 69.4% 66.7% 64.0%