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NAME ?
AGE ?
SQUAT 100
BENCH PRESS 100
DEADLIFT 100
STARTING BODY WEIGHT ?
ACCESSORIES
CLICK TO CHOOSE YOUR
VARIANT → PAUSED DEADLIFT ?
HIGH BAR SQUAT ?
CLICK TO CHOOSE YOUR
VARIANT → PAUSED SQUAT ?
Instructions:
- Before getting started with or taking a full look at the p
SELECT HERE →
- During the program there are some things you will need
Email:
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WATCH THE EXPLAINER
ogram! This document consists of two sheets. The "Start" sheet, is where
he program and also where you can get detailed information on the
ou will see your 12 weeks of programming laid out. PLEASE READ ALL THE
TED.
ull look at the program, these are the things you need to fill in/select in the "Your P
uat, Bench Press & Deadlift or a conservative estimate of what you can lift at an RPE of 9 in eac
uring the next 12 weeks.
tarting Body Weight. These are not completely necessary before starting the program but they
at Variant" & "Deadlift Variant" you will need to Click on the cell to select which variant you w
ovement.
gh Bar Squat or a conservative estimate of what you can lift at an RPE of 9 in this movement.
ility below to handle/recover from volume for each main lift (Your selection will alter your pro
n't recover from much volume on this lift. | 2 - I can handle an average amount of volume on
ation you NEED to fill in on a daily basis are the weights you moved for any RPE base
lations in your program.
d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".
ation you should fill in on a weekly basis is your end of week body weight, the area fo
be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerc
the "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
here is no RPE given then that weight will be auto generated once the weight for the top s
o generated the weight for the top set may be repeated for the working sets, this is NO
ase auto regulate (drop the weight) on the downsets so that reps are not grinded out.
R KG) for the program is not listed. The unit of measurement will be what you have used for you
2 - REST - DAY 3 - REST - DAY 4 - REST - DAY 1. (EXAMPLE: SUNDAY, MONDAY, WEDNESDAY, FR
that is not answered within this document. Feel free to shoot us an email or Instag
Email Us!
Our Instagram!
THE EXPLAINER VIDEO:
Here!
n lift at an RPE of 9 in each respective lift. These will be used to calculate some of the numbers
ting the program but they do provide a good point of reference for the future.
elect which variant you want to use for this program. Following that you can enter an estimated
of 9 in this movement.
moved for any RPE based sets. Simply enter the Top weight used as just a number a
S COMMENTS".
body weight, the area for this information to be entered can be seen below each individu
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
table above:
tive lift. These will be used to calculate some of the numbers you will be
se for this program. Following that you can enter an estimated or actual 1 rep
suit you!):
| 3 - I can usually handle a lot of volume on this lift and recover well.
Simply enter the Top weight used as just a number as these are
M:
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
WEEK 1
DAY 1 SETS REPS WEIGHT
SQUAT 3 4 75
BENCH PRESS 5 4 75
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 3 4 82
BENCH PRESS 5 4 82
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 3 3 0
BENCH PRESS 1 3 0
BENCH PRESS 5 3 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
WEEK 10
DAY 1 SETS REPS WEIGHT
SQUAT 4 2 0
BENCH PRESS 7 2 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
PROGRAM ANALYSIS
Body Weight
1.0
0.9
0.8
0.7
0.6
BODY WEIGHT
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
BODY WEI
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK
Weekly Cumulati
30000
25000
20000
19040
17090
VOLUMe
15000 14840
10750
10000
7050
5000
3450
7050
5000
3450
0 0 0 0 0 0
0
1 2 3 4 5 6
WEEK
WEEK 1
DAILY VOLUME RPE TEMPO NOTES
900 - - TENSION & CONTROL.
1500 - - PAUSED.
- 7-8 - -
- 7 - -
- - - -
900 - - -
1500 - - -
WEEK 4
DAILY VOLUME RPE TEMPO NOTES
984 - - TENSION & CONTROL.
1640 - - PAUSED.
- 8-9 - -
- 8-9 - -
- - - -
984 - - -
1640 - - -
WEEK 7
DAILY VOLUME RPE TEMPO NOTES
0 8 - TENSION & CONTROL.
0 - - WEIGHT WILL BE AUTO GENERATED.
0 8 - PAUSED.
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- - - -
0 - - -
0 - - -
WEEK 10
DAILY VOLUME RPE TEMPO NOTES
0 8 - -
0 8 - -
- 7-8 - -
- - - -
0 - - -
0 - - -
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
10 0.0
.0 0.0 0.0 0.0
11 0.0
9 10 11 12
12 0.0
26342
21440
19040
17090
4840
0 0 0 0 0 0 0 0 0
4 5 6 7 8 9 10 11 12
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
26342 7
8
24240
9
10
11
12
WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 3 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 2 0 0
SQUAT 3 3 0 0
BENCH PRESS 1 2 0 0
BENCH PRESS 5 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 1 0 0
BENCH PRESS 5 1 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
19040 2112
21440 2024 2034
2000
24240
24240 1800
24240
24240
26342 1500
500
1000
#VALUE!
#VALUE!
#VALUE! 500
#VALUE!
#VALUE!
#VALUE!
0 0 0 0 0
#VALUE! 0
1 2 3 4 5
#VALUE!
#VALUE!
#VALUE!
K2
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
K5
RPE TEMPO NOTES
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
K8
RPE TEMPO NOTES
8 - TENSION & CONTROL.
- - WEIGHT WILL BE AUTO GENERATED.
8 - PAUSED.
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
K 11
RPE TEMPO NOTES
8 - -
8 - -
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
Weekly Volume For Each Main Lift
4090
700
2800
2400
2250
112 2102
2034 1998
1950
1800 1800
1680
1560
1050
1050
0 0 0 0 0 0 0 0 0
3 4 5 6 7 8 9 10 11 12
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
3
4
5
6
7
8
0 0
9
10 11 12
10
11
12
WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 3 4 80 960
BENCH PRESS 5 4 80 1600
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 960
TOTAL BENCH PRESS VOLUME - - - 1600
WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 3 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 4 2 0 0
BENCH PRESS 7 2 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
WEEK 12
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
SQUAT 3 3 78 702
BENCH PRESS 1 1 0 0
BENCH PRESS 3 3 78 702
DEADLIFT 2 1 0 0
DEADLIFT 3 5 70 1050
- - - - -
TOTAL SQUAT VOLUME - - - 702
TOTAL BENCH PRESS VOLUME - - - 702
TOTAL DEADLIFT VOLUME - - - 1050
Y WEIGHT:
6
RPE TEMPO NOTES
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -
Y WEIGHT:
9
RPE TEMPO NOTES
7 - -
7 - -
7-8 - -
- - -
- - -
- - -
Y WEIGHT:
12
RPE TEMPO ADDITIONAL NOTES
6-7 - -
- - -
6-7 - -
- - -
6-7 - -
- - -
- - -
- - -
- - -
- - -
Y WEIGHT:
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS