Base Training Cycle - BASE ADAPTATION

W1 D1 SETS REPS RPE LOAD INTENSITY

Squat 4 6 - 70%
Bench 6 5 - 75%

W1 D2 SETS REPS RPE LOAD INTENSITY

Deadlift 4 5 - 70%
Incline Bench 1 8 7
1 8 8
1 8 9
1 8 7

W1 D3 SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 8 6
1 8 7
1 8 8
1 8 7
Leg Press 3 10 7
Barbell Shoulder Press 1 1 8
3 10 7

W1 D4 SETS REPS RPE LOAD INTENSITY

Paused Deadlift 5 3 - 75%
Tempo Bench 5 3 - 65%
DB Skull Crusher 3 8 8
Cable Tricep Extension 3 12 8

W1 D5 SETS REPS RPE LOAD INTENSITY

Front Squat 1 5 6
1 5 7
1 5 8
2 5 7
Flat DB Bench Press 1 9 7
1 9 8
1 9 9
1 9 8
DB Chest Flies 3 12 6
Wide Grip Lat Pulldown 3 8 8
Seated Cable Row 3 10
ADAPTATION

NOTES W2 D1

NOTES W2 D2

Final set of 8 reps should be 5% less bar load than

previous set

NOTES W2 D3
Final set of 8 reps should be 5% less bar load than
previous set

NOTES W2 D4
Pause 1-2 inches off floor for 2 seconds
Tempo: 4 seconds down

NOTES W2 D5
Final two sets of 5 reps should be 5% less bar load
than previous set
Exercise performed with no belt

Final set of 9 reps should be 5% less bar load than

previous set
 Base Training Cycle - BASE ADAPTATION

SETS REPS RPE LOAD INTENSITY

Squat 5 6 - 70%
Bench 6 6 - 75%

SETS REPS RPE LOAD INTENSITY

Deadlift 5 5 - 70%
Incline Bench 1 8 7
1 8 8
1 8 9
1 8 7

SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 8 6
1 8 7
1 8 8
1 8 7
Leg Press 3 10 7
Barbell Shoulder Press 1 1 8
3 10 7

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 5 3 - 77.5%
Tempo Bench 5 3 - 67.5%
DB Skull Crusher 3 8 8
Cable Tricep Extension 3 12 8

SETS REPS RPE LOAD INTENSITY

Front Squat 1 5 6
1 5 7
1 5 8
2 5 7
Flat DB Bench Press 1 9 7
1 9 8
1 9 9
1 9 8
DB Chest Flies 3 12 6
Wide Grip Lat Pulldown 3 8 8
Seated Cable Row 3 10
ADAPTATION

NOTES W3 D1

NOTES W3 D2

Final set of 8 reps should be 5% less bar load than

previous set

NOTES W3 D3
Final set of 8 reps should be 5% less bar load than
previous set

NOTES W3 D4
Pause 1-2 inches off floor for 2 seconds
Tempo: 4 seconds down

NOTES W3 D5
Final two sets of 5 reps should be 5% less bar load
than previous set
Exercise performed with no belt

Final set of 9 reps should be 5% less bar load than

previous set
 Base Training Cycle - BASE ADAPTATION

SETS REPS RPE LOAD INTENSITY

Squat 5 5 - 75%
Bench 6 4 - 80%

SETS REPS RPE LOAD INTENSITY

Deadlift 5 4 - 75%
Incline Bench 1 8 7
1 8 8
1 8 9
1 8 7

SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 8 6
1 8 7
1 8 8
1 8 7
Leg Press 3 10 7
Barbell Shoulder Press 1 1 8
3 10 7

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 5 2 - 80%
Tempo Bench 5 3 - 70%
DB Skull Crusher 3 8 8
Cable Tricep Extension 3 12 8

SETS REPS RPE LOAD INTENSITY

Front Squat 1 5 6
1 5 7
1 5 8
2 5 7
Flat DB Bench Press 1 9 7
1 9 8
1 9 9
1 9 8
DB Chest Flies 3 12 6
Wide Grip Lat Pulldown 3 8 8
Seated Cable Row 3 10
ADAPTATION

NOTES W4 D1

NOTES W4 D2

Final set of 8 reps should be 5% less bar load than

previous set

NOTES W4 D3
Final set of 8 reps should be 5% less bar load than
previous set

NOTES W4 D4
Pause 1-2 inches off floor for 2 seconds
Tempo: 4 seconds down

NOTES W4 D5
Final two sets of 5 reps should be 5% less bar load
than previous set
Exercise performed with no belt

Final set of 9 reps should be 5% less bar load than

previous set
 Base Training Cycle - BASE ADAPTATION

SETS REPS RPE LOAD INTENSITY

Squat 5 5 - 75%
Bench 6 5 - 80%

SETS REPS RPE LOAD INTENSITY

Deadlift 5 5 - 75%
Incline Bench 1 8 7
1 8 8
1 8 9
1 8 7

SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 8 6
1 8 7
1 8 8
1 8 7
Leg Press 3 10 7
Barbell Shoulder Press 1 1 8
3 10 7

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 5 3 - 80%
Tempo Bench 5 3 - 72.5%
DB Skull Crusher 3 8 8
Cable Tricep Extension 3 12 8

SETS REPS RPE LOAD INTENSITY

Front Squat 1 5 6
1 5 7
1 5 8
2 5 7
Flat DB Bench Press 1 9 7
1 9 8
1 9 9
1 9 8
DB Chest Flies 3 12 6
Wide Grip Lat Pulldown 3 8 8
Seated Cable Row 3 10
ADAPTATION

NOTES

NOTES

Final set of 8 reps should be 5% less bar load than

previous set

NOTES
Final set of 8 reps should be 5% less bar load than
previous set

NOTES
Pause 1-2 inches off floor for 2 seconds
Tempo: 4 seconds down

NOTES
Final two sets of 5 reps should be 5% less bar load
than previous set
Exercise performed with no belt

Final set of 9 reps should be 5% less bar load than

previous set
 Base Training Cycle - STRENGTH DEVELOPMENT

W5 D1 SETS REPS RPE LOAD INTENSITY

Squat 1 4 - 80%
1 4 - 83%
1 4 - 85%
2 4 - 78%
Bench 5 3 - 85%

W5 D2 SETS REPS RPE LOAD INTENSITY

Deadlift 1 3 - 85%
1 2 - 87%
1 2 - 90%
2 3 - 82%
Bench 1 8 7
1 8 8
1 8 9
2 8 7

W5 D3 SETS REPS RPE LOAD INTENSITY

Tempo Squat 1 4 6
1 4 7
1 4 8
2 4 7
DB Bulgarian Split Squat 3 10 7

Seated DB Shoulder Press 4 8

W5 D4 SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 1 8
1 3 9
3 3 7
Close Grip Bench 4 6 - 73%
DB Skull Crusher 3 8
Cable Tricep Extension 3 10

W5 D5 SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 3 6
1 3 7
1 3 8
2 3 7
Romanian Deadlift 4 5 - 50%
Pin Press 1 5 7
1 5 8
1 5 9
2 5 7
Wide Grip Seated Row 3 8
Single Arm DB Row 3 10
H DEVELOPMENT

NOTES W6 D1

NOTES W6 D2

Last 2 sets of 8 should be 5% less than the previous

set achieved
Record weights after

NOTES W6 D3
Tempo: 4 seconds down
Last 2 sets of 4 should be 5% less than the previous
set achieved
Record weights after

NOTES W6 D4
Pause 1-2 inches off the floor for 2 seconds
Last 3 sets of 3 should be 5% less than the previous
set achieved
Record weights after

NOTES W6 D5
Last 2 sets of 3 should be 5% less than the previous
set achieved
Record weights after
Last 2 sets of 5 should be 5% less than the previous
set achieved
Record weights after
 Base Training Cycle - STRENGTH DEVELOPMENT

SETS REPS RPE LOAD INTENSITY

Squat 1 4 - 81%
1 4 - 85%
1 4 - 87%
2 4 - 78%
Bench 5 3 - 85%

SETS REPS RPE LOAD INTENSITY

Deadlift 1 3 - 85%
1 2 - 87%
1 2 - 91%
2 4 - 82%
Bench 1 8 7
1 8 8
1 8 9
2 8 7

SETS REPS RPE LOAD INTENSITY

Tempo Squat 1 4 6
1 4 7
1 4 8
2 4 7
DB Bulgarian Split Squat 3 10 7

Seated DB Shoulder Press 4 8

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 1 1 8
1 3 9
3 3 7
Close Grip Bench 4 6 - 75%
DB Skull Crusher 3 8
Cable Tricep Extension 3 10

SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 3 6
1 3 7
1 3 8
2 3 7
Romanian Deadlift 4 5 - 53%
Pin Press 1 5 7
1 5 8
1 5 9
2 5 7
Wide Grip Seated Row 3 8
Single Arm DB Row 3 10
H DEVELOPMENT

NOTES W7 D1

If able, add 2%. Load if flexible between 85-87%

NOTES

W7 D2

Last 2 sets of 8 should be 5% less than the previous

set achieved
Record weights after

NOTES
Tempo: 4 seconds down
Last 2 sets of 4 should be 5% less than the previous
set achieved
Record weights after W7 D3

NOTES
Pause 1-2 inches off the floor for 2 seconds
Last 3 sets of 3 should be 5% less than the previous
set achieved
Record weights after W7 D4

NOTES
Last 2 sets of 3 should be 5% less than the previous W7 D5
set achieved
Record weights after
Last 2 sets of 5 should be 5% less than the previous
set achieved
Record weights after
 Base Training Cycle - STRENGTH DEVELOPMENT

SETS REPS RPE LOAD INTENSITY

Squat 1 3 - 83%
1 3 - 85%
1 3 - 89%
2 4 - 80%
Bench 1 3 - 85%
1 3 - 87%
1 3 - 90%
2 3 - 85%

SETS REPS RPE LOAD INTENSITY

Deadlift 1 3 - 85%
1 2 - 87%
1 2 - 92%
2 4 - 80%
Bench 1 8 7
1 8 8
1 8 9
2 8 7

SETS REPS RPE LOAD INTENSITY

Tempo Squat 1 4 6
1 4 7

1 4 8
2 4 7
DB Bulgarian Split Squat 3 10 7
Seated DB Shoulder Press 4 8

SETS REPS RPE LOAD INTENSITY

Deadlift 5 3 - 65%
Close Grip Bench 4 6 - 75%
DB Skull Crusher 3 8
Cable Tricep Extension 3 10

SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 3 6
1 3 7
1 3 8
High Bar Squat

2 3 7
Romanian Deadlift 4 5 - 55%
Pin Press 1 5 7
1 5 8
1 5 9
2 5 7
Wide Grip Seated Row 3 8
Single Arm DB Row 3 10
H DEVELOPMENT

NOTES W8 D1

NOTES W8 D2

Last 2 sets of 8 should be 5% less than the previous

set achieved
Record weights after

NOTES W8 D3
Tempo: 4 seconds down
Last 2 sets of 4 should be 5% less than the previous
set achieved
Record weights after

NOTES W8 D4

NOTES W8 D5
Last 2 sets of 3 should be 5% less than the previous
set achieved
Record weights after
Last 2 sets of 3 should be 5% less than the previous
set achieved
Record weights after

Last 2 sets of 5 should be 5% less than the previous

set achieved
Record weights after
 Base Training Cycle - STRENGTH DEVELOPMENT

SETS REPS RPE LOAD INTENSITY

Squat 1 4 - 83%
1 4 - 86%
1 4 - 90%
2 4 - 80%
Bench 1 3 - 85%
1 3 - 87%
1 3 - 90%
2 3 - 85%

SETS REPS RPE LOAD INTENSITY

Deadlift 1 3 - 85%
1 2 - 87%
1 2 9.5 - 92%
2 4 - 80%
Bench 1 8 7
1 8 8
1 8 9
2 8 7

SETS REPS RPE LOAD INTENSITY

Tempo Squat 1 4 6
1 4 7

1 4 8
2 4 7
DB Bulgarian Split Squat 3 10 7
Seated DB Shoulder Press 4 8

SETS REPS RPE LOAD INTENSITY

Paused Deadlift 5 3 - 67.5%
Close Grip Bench 4 6 - 77%
DB Skull Crusher 3 8
Cable Tricep Extension 3 10

SETS REPS RPE LOAD INTENSITY

High Bar Squat 1 3 6
1 3 7
1 3 8
High Bar Squat

2 3 7
Romanian Deadlift 4 5 - 57.5%
Pin Press 1 5 7
1 5 8
1 5 9
2 5 7
Wide Grip Seated Row 3 8
Single Arm DB Row 3 10
H DEVELOPMENT

NOTES

The 90% top set can have a 2% flex if able to hit more

NOTES
Top double should feel like 9.5 RPE
Adjust weight up above percentage prescription to
achieve intended exertion level

Last 2 sets of 8 should be 5% less than the previous

set achieved
Record weights after

NOTES
Tempo: 4 seconds down
Last 2 sets of 4 should be 5% less than the previous
set achieved
Record weights after

NOTES

NOTES
Last 2 sets of 3 should be 5% less than the previous
set achieved
Record weights after
Last 2 sets of 3 should be 5% less than the previous
set achieved
Record weights after

Last 2 sets of 5 should be 5% less than the previous

set achieved
Record weights after
 Base Training Cycle - PEAKING

W9 D1 SETS REPS RPE LOAD INTENSITY

Squat 1 1 8
1 5 8
3 5 - 75%
Bench 1 2 7
1 2 8
1 2 9
2 2 7

W9 D2 SETS REPS RPE LOAD INTENSITY

Deadlift 1 1 8
1 4 8
4 4 7
Paused Bench 1 5 7
1 5 8
1 5 9
2 5 7

W9 D3 SETS REPS RPE LOAD INTENSITY

Squat 5 4 - 65%
Bench 1 6 6
1 6 7
1 6 8
2 6 7
Wide Grip Lat Pulldown 4 8
Seated Cable Row 4 8

W9 D4 SETS REPS RPE LOAD INTENSITY

Deadlift 5 3 - 69%
Stiff Legged Deadlift 3 8 8
Floor Press 1 8 6
1 8 7
1 8 8
2 8 7
Cable Tricep Extension 4 8
Narrow Grip Push-Up 3 12
PEAKING

NOTES W10 D1

Last 2 sets of 2 should be 5% less bar load than the

previous set
Record weights after

NOTES W10 D2
Last 4 sets of 4 should be 5% less bar load than the
previous set
Record weights after
2 second pause
Last 2 sets of 5 should be 5% less bar load than the
previous set
Record weights after

NOTES W10 D3

Last 2 sets of 6 should be 5% less bar load than the

previous set
Record weights after

NOTES W10 D4

Last 2 sets of 8 should be 5% less bar load than the

previous set
Record weights after
 Base Training Cycle - PEAKING

SETS REPS RPE LOAD INTENSITY

Squat 1 1 8
1 5 8
3 5 - 75%
Bench 1 2 7
1 2 8
1 2 9
2 2 7

SETS REPS RPE LOAD INTENSITY

Deadlift 1 1 8
1 4 8
4 4 7
Paused Bench 1 5 7
1 5 8
1 5 9
2 5 7

SETS REPS RPE LOAD INTENSITY

Squat 5 4 - 67%
Bench 1 6 6
1 6 7
1 6 8
2 6 7
Wide Grip Lat Pulldown 4 8
Seated Cable Row 4 8

SETS REPS RPE LOAD INTENSITY

Deadlift 5 3 - 71%
Stiff Legged Deadlift 3 8 8
Floor Press 1 8 6
1 8 7
1 8 8
2 8 7
Cable Tricep Extension 4 8
Narrow Grip Push-Up 3 12
PEAKING

NOTES W11 D1

Last 2 sets of 2 should be 5% less bar load than the

previous set
Record weights after

W11 D2

NOTES
Last 4 sets of 4 should be 5% less bar load than the
previous set
Record weights after
2 second pause
Last 2 sets of 5 should be 5% less bar load than the
previous set
Record weights after

W11 D3

NOTES

Last 2 sets of 6 should be 5% less bar load than the

previous set
Record weights after

W11 D4

NOTES

Last 2 sets of 8 should be 5% less bar load than the

previous set
Record weights after
 Base Training Cycle - PEAKING

SETS REPS RPE LOAD INTENSITY

Squat 1 1 8
1 5 8
3 5 - 75%
Bench 1 1 8
4 4 - 80%

SETS REPS RPE LOAD INTENSITY

Deadlift 1 1 8
1 4 8
4 4 7
Paused Bench 1 5 7
1 5 8
1 5 9
2 5 7

SETS REPS RPE LOAD INTENSITY

Squat 5 4 - 65%
Bench 1 6 6
1 6 7
1 6 8
2 6 7
Wide Grip Lat Pulldown 4 8
Seated Cable Row 4 8

SETS REPS RPE LOAD INTENSITY

Deadlift 5 2 - 72%
Stiff Legged Deadlift 3 8 8
Floor Press 1 5 6
1 5 7
1 5 8
2 5 7
Cable Tricep Extension 4 8
Narrow Grip Push-Up 3 12
PEAKING

NOTES W12 D1

W12 D2
NOTES
Last 4 sets of 4 should be 5% less bar load than the
previous set
Record weights after
2 second pause
Last 2 sets of 5 should be 5% less bar load than the
previous set
Record weights after

W12 D3
NOTES

Last 2 sets of 6 should be 5% less bar load than the

previous set
Record weights after

W12 D4
NOTES

Last 2 sets of 5 should be 5% less bar load than the

previous set
Record weights after
 Base Training Cycle - PEAKING

SETS REPS RPE LOAD INTENSITY

Squat 1 1 8
3 3 - 85%
Bench 1 1 8
4 4 7- 80%

SETS REPS RPE LOAD INTENSITY

Deadlift 1 1 8
1 4 8
4 4 7
Paused Bench 1 5 7
1 5 8
1 5 9
2 5 7

SETS REPS RPE LOAD INTENSITY

Squat 6 1 - 75%
Bench 1 6 6
1 6 7
1 6 8
2 6 7
Wide Grip Lat Pulldown 4 8
Seated Cable Row 4 8

SETS REPS RPE LOAD INTENSITY

Deadlift 5 1 - 75%
Stiff Legged Deadlift 3 8 8
Floor Press 1 5 6
1 5 7
1 5 8
2 5 7
Cable Tricep Extension 4 8
Narrow Grip Push-Up 3 12
PEAKING

NOTES

NOTES
Last 4 sets of 4 should be 5% less bar load than the
previous set
Record weights after
2 second pause
Last 2 sets of 5 should be 5% less bar load than the
previous set
Record weights after

NOTES

Last 2 sets of 6 should be 5% less bar load than the

previous set
Record weights after

NOTES

Last 2 sets of 5 should be 5% less bar load than the

previous set
Record weights after