Powerbuilding II (Pounds)

Powerbuilding II (Pounds)
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (Copy and paste into browser)
2) Look over the included PDF document for instructions.
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or info@barbellmedicine.com if you have any problems!
Version 3.0
Last Update 4.17.19
building II (Pounds)
ws (Copy and paste into browser)
emplate in the highlighted cell to the RIGHT
u have any problems!
Date
4/14/2019
Version 3.0
Last Update 4.17.19
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
11/13/2019 Wednesday
11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
0
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May
Conditioning (GPP frequency and
Calories Weight (Kg) Weight Average
intervals)
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Date Day Weight (lb) Fat Carb
March
Protein
3/1/2019 Friday
3/2/2019 Saturday
3/3/2019 Sunday
3/4/2019 Monday
3/5/2019 Tuesday
3/6/2019 Wednesday
3/7/2019 Thursday
3/8/2019 Friday
3/9/2019 Saturday
3/10/2019 Sunday
3/11/2019 Monday
3/12/2019 Tuesday
3/13/2019 Wednesday
3/14/2019 Thursday
3/15/2019 Friday
3/16/2019 Saturday
3/17/2019 Sunday
3/18/2019 Monday
3/19/2019 Tuesday
3/20/2019 Wednesday
3/21/2019 Thursday
3/22/2019 Friday
3/23/2019 Saturday
3/24/2019 Sunday
3/25/2019 Monday
3/26/2019 Tuesday
3/27/2019 Wednesday
3/28/2019 Thursday
3/29/2019 Friday
3/30/2019 Saturday
3/31/2019 Sunday
Last Month's ^^
June
6/1/2019 Saturday
6/2/2019 Sunday
6/3/2019 Monday
6/4/2019 Tuesday
6/5/2019 Wednesday
6/6/2019 Thursday
6/7/2019 Friday
6/8/2019 Saturday
6/9/2019 Sunday
6/10/2019 Monday
6/11/2019 Tuesday
6/12/2019 Wednesday
6/13/2019 Thursday
6/14/2019 Friday
6/15/2019 Saturday
6/16/2019 Sunday
6/17/2019 Monday
6/18/2019 Tuesday
6/19/2019 Wednesday
6/20/2019 Thursday
6/21/2019 Friday
6/22/2019 Saturday
6/23/2019 Sunday
6/24/2019 Monday
6/25/2019 Tuesday
6/26/2019 Wednesday
6/27/2019 Thursday
6/28/2019 Friday
6/29/2019 Saturday
6/30/2019 Sunday

Last Month's ^^
September
9/1/2019 Sunday
9/2/2019 Monday
9/3/2019 Tuesday
9/4/2019 Wednesday
9/5/2019 Thursday
9/6/2019 Friday
9/7/2019 Saturday
9/8/2019 Sunday
9/9/2019 Monday
9/10/2019 Tuesday
9/11/2019 Wednesday
9/12/2019 Thursday
9/13/2019 Friday
9/14/2019 Saturday
9/15/2019 Sunday
9/16/2019 Monday
9/17/2019 Tuesday
9/18/2019 Wednesday
9/19/2019 Thursday
9/20/2019 Friday
9/21/2019 Saturday
9/22/2019 Sunday
9/23/2019 Monday
9/24/2019 Tuesday
9/25/2019 Wednesday
9/26/2019 Thursday
9/27/2019 Friday
9/28/2019 Saturday
9/29/2019 Sunday
9/30/2019 Monday
Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
December
12/1/2019 Sunday
12/2/2019 Monday
12/3/2019 Tuesday
12/4/2019 Wednesday
12/5/2019 Thursday
12/6/2019 Friday
12/7/2019 Saturday
12/8/2019 Sunday
12/9/2019 Monday
12/10/2019 Tuesday
12/12/2019 Thursday
12/13/2019 Friday
12/14/2019 Saturday
12/15/2019 Sunday
12/16/2019 Monday
12/17/2019 Tuesday
12/19/2019 Thursday
12/20/2019 Friday
12/21/2019 Saturday
12/22/2019 Sunday
12/23/2019 Monday
12/24/2019 Tuesday
12/26/2019 Thursday
12/27/2019 Friday
12/28/2019 Saturday
12/29/2019 Sunday
12/30/2019 Monday
12/31/2019 Tuesday
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
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April Calories
Date Day Weight (lb) Fat Carb Protein Calories
4/1/2019 Monday 0
4/2/2019 Tuesday 0
4/3/2019 Wednesday 0
4/4/2019 Thursday 0
4/5/2019 Friday 0
4/6/2019 Saturday 0
4/7/2019 Sunday 0
4/8/2019 Monday 0
4/9/2019 Tuesday 0
4/11/2019 Thursday 0
4/12/2019 Friday 0
4/13/2019 Saturday 0
4/14/2019 Sunday 0
4/15/2019 Monday 0
4/16/2019 Tuesday 0
4/19/2019 Friday 0
4/21/2019 Sunday 0
4/22/2019 Monday 0
4/23/2019 Tuesday 0
4/26/2019 Friday 0
4/28/2019 Sunday 0
4/29/2019 Monday 0
4/30/2019 Tuesday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^
July
7/1/2019 Monday 0
7/2/2019 Tuesday 0
7/4/2019 Thursday 0
7/5/2019 Friday 0
7/6/2019 Saturday 0
7/7/2019 Sunday 0
7/8/2019 Monday 0
7/9/2019 Tuesday 0
7/12/2019 Friday 0
7/14/2019 Sunday 0
7/15/2019 Monday 0
7/16/2019 Tuesday 0
7/19/2019 Friday 0
7/21/2019 Sunday 0
7/22/2019 Monday 0
7/23/2019 Tuesday 0
7/26/2019 Friday 0
7/28/2019 Sunday 0
7/29/2019 Monday 0
7/30/2019 Tuesday 0
Last Month's ^^
October
10/1/2019 Tuesday 0
10/4/2019 Friday 0
10/6/2019 Sunday 0
10/7/2019 Monday 0
10/8/2019 Tuesday 0
10/10/2019 Thursday 0
10/11/2019 Friday 0
10/12/2019 Saturday 0
10/13/2019 Sunday 0
10/14/2019 Monday 0
10/15/2019 Tuesday 0
10/17/2019 Thursday 0
10/18/2019 Friday 0
10/19/2019 Saturday 0
10/20/2019 Sunday 0
10/21/2019 Monday 0
10/22/2019 Tuesday 0
10/24/2019 Thursday 0
10/25/2019 Friday 0
10/26/2019 Saturday 0
10/27/2019 Sunday 0
10/28/2019 Monday 0
10/29/2019 Tuesday 0
10/31/2019 Thursday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0
Last Month's ^^
January
1/2/2020 Thursday 0
1/3/2020 Friday 0
1/4/2020 Saturday 0
1/5/2020 Sunday 0
1/6/2020 Monday 0
1/7/2020 Tuesday 0
1/9/2020 Thursday 0
1/10/2020 Friday 0
1/12/2020 Sunday 0
1/13/2020 Monday 0
1/14/2020 Tuesday 0
1/17/2020 Friday 0
1/19/2020 Sunday 0
1/20/2020 Monday 0
1/21/2020 Tuesday 0
1/24/2020 Friday 0
1/26/2020 Sunday 0
1/27/2020 Monday 0
1/28/2020 Tuesday 0
1/31/2020 Friday 0
Last Month's ^^
il Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg) Weight Average
intervals)
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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 (lbs) as a whole number on the row corresponding with the RPE for which you wish to
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
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 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 100 lbs
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 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs
9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

ALCULATORS Help
ed Exertion) and number of reps.
the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ng the number of reps for which you wish to calculate your one-rep max.
you would enter a number in the highlighted box.
be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
EP MAX: 100 lbs
ble helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
to the highlighted box.

8 REPS 9 REPS 10 REPS
79 lbs 76 lbs 74 lbs

Exercise Slot 1
Squat w/ belt 0 LBS 0 LBS
Exercise Slot 1 e1RM
1 Squat w/ belt 0 LBS 0 LBS
0.9
0.8
0.7
0.6
0.5 Squat w/ belt 0 LBS 0 LBS
0.2 Slot 1 Week 11 0 LBS 0 LBS
Slot 1 Week 12 0 LBS 0 LBS
0.1
0
Slot
Squat w/ 1Squat
Week 14 w/ Squat w/ Squat w/ Squat
w/ Squat 0 LBS 0 LBS
w/ Squat w/ Squat w/ Squat w/ Squat w/ Slot 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
Exercise E1RM Tonnage
Exercise Slot 4
Competition Style Bench Press (1ct pause) 0 LBS 0 LBS
Competition Style Bench Press (1ct pause) 0 LBSExercise Slot 4 e1RM 0 LBS
1
Competition Style Bench
0.9
Press (1ct pause) 0 LBS 0 LBS
0.8
0.7
0.6
0.5
0.4
1
0.9
Competition Style Bench 0.8Press (1ct pause) 0 LBS 0 LBS
0.7
Competition Style Bench 0.6
Press (1ct pause) 0 LBS 0 LBS
0.4
0.3
0.1
0
Competition Style Bench Press e) (1ct spause) e) e) e) 0 LBS e) e) e) e) e) 0 LBS e) 1 2 3 4 5 6
a us a u a us a us a us a us a us a us a us a us ek1 e k1 e k1 ek1 ek1 ek1
tp p p p p p p p p p e e e e e e
Slot 4 Week1c11 ct ct ct 01ctLBS ct ct ct ct 0ct LBS W W W W W W
( (1 (1 (1 ( (1 (1 (1 (1 (1 4 4 4 4 4 4
s s s s s s s s s s s s s s s s s s s s l ot l ot l ot l ot l ot l ot
Slot 4 Week Pr
e 12Pre Pr
e
Pr
e
Pr 0 LBS
e
Pr
e
Pr
e
Pr
e
Pr
e
Pr 0 LBS
e S S S S S S
ch ch ch ch ch ch ch ch ch c h
Slot 4BenWeekBen13 Ben Be
n
Be
n n
B0e LBSBe
n
Be
n
Be
n
Be
n
0 LBS
ly e ly e ly e ly e ly e ly e ly e ly e ly e ly e
t
S 4 Week S t S t S t S t t
S 0 LBS S t S t S t S t
Slot
on on 14
on on on on on on on on 0 LBS
ti ti ti ti ti ti ti ti ti ti ti ti ti ti ti ti ti ti ti ti
pe Slotpe4 Week pe 15 pe pe pe pe pe pe pe
m m m m m m m 0 LBS m m m 0 LBS
Co Co Co Co Co Co Co Co Co Co
Exercise Slot 7
Deadlift with belt 0 LBS 0 LBS
Deadlift with belt 0 LBS Exercise Slot 7 e1RM 0 LBS
1 Deadlift with belt 0 LBS 0 LBS
0.9 Deadlift with belt 0 LBS 0 LBS
0.6
0.5
0.4
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 LBS 0 LBS
Slot 7 Deadlift
Deadlift Week 15 0 LBS Deadlift Deadlift Deadlift Deadlift
Deadlift Deadlift Deadlift Deadlift 0 LBS 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
Exercise Slot 10
Press with belt 0 LBS 0 LBS
Press with belt 0 LBS Exercise Slot 10 e1RM 0 LBS
1 Press with belt 0 LBS 0 LBS
0.9 Press with belt 0 LBS 0 LBS
0.5
0.4
0.3
None 0 LBS 0 LBS
0.2 None 0 LBS 0 LBS
0.1 None 0 LBS 0 LBS
0 None 0 LBS 0 LBS
Press NonePress Press Press Press Press
0 LBS Press Press Press Press None
0 LBS None None None None None
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
None 0 LBS 0 LBS
Exercise Slot 2
0.00% Close Grip Incline Bench (Touch and Go) or Close Grip
0 LBS
Bench 0 LBS
0.00% Close Grip Incline Bench (Touch and Go) or Close
1
Grip
0 LBS
Bench 0 LBS
0.00% Close Grip Incline Bench (Touch and Go) or Close 0.9 Grip 0 LBS Bench 0 LBS
0.8
0.7
0.5
0.3
0.00% Incline Bench (Touch and Go) or Wide Grip 0.2 Bench 0 LBS 0 LBS
0.1
0.00% Incline Bench (Touch and Go) or Wide Grip 0 Bench 0 LBS 0 LBS
0.00% Incline Bench (Touch and Go) or Wide GripBeBench
h
nc 0encLBS
h h h
nc enc enc enc enc 0enLBS
h h h ch nch nch 11 12 13 14 15 16
B Be B B B B B Be Be e ek eek eek eek eek eek
ip ip rip G rip G rip Grip Grip Grip Grip Grip 2 W 2 W 2 W 2 W 2 W 2 W
0.00% Incline Bench (Touch and Go) or Wide Grip Gr Bench Gr 0 GLBS
e e e se ose e e e 0deLBS e ot ot ot ot ot ot
lo
s
lo
s
lo
s
lo l id id id i id Sl Sl Sl Sl Sl Sl
C C C C C W W W W W
0.00% Incline Bench (Touch and Go) or Wide r Grip r Bench r 0 LBS r
) o o) o o) o o) o o) o o) o o) o o) o o) o o) o
r r r r r 0 LBS
r
G o G G G G G G G G G
0.00% Slot 2 Week 11 an
d
an
d
an
d
an 0aLBS
d nd and and and and and 0 LBS
ch uch uch uch uch uch uch uch uch uch
0.00% Slot 2 Week ou
(T 12(T (T 0 (LBS To ( To ( To ( To ( To 0 LBS
o o o o
(T (T
c h ch c h c h c h c h ch ch ch c h
0.00% Slot 2 BWeek en Ben13 B en Ben Ben Ben0 LBS Be
n
Be
n
Be
n
Be
n
0 LBS
ne e ne e e n e ne ne ne ne
lc i lc in cli lc in clin cli lc i lc i lc i lc i
Slot 1 Slot 1 Slot 1 0.00%
Slot 1 Slot 1 Slot In 2 Week In In 14 In In In In 0 LBS In In In 0 LBS
ip ip ip ip ip
Week 12 Week 13 Week 14 Week 15 Week 16 Gr Gr Gr Gr Gr
0.00% os Slot
e
os 2 lWeek
e
os
e
os 15 los
e e 0 LBS 0 LBS
Cl Cl C Cl C
0.00% Slot 2 Week 16 0 LBS 0 LBS
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% SSB Squat or HBBS or Front Squat 0 LBS 0 LBS
0% SSB Squat or HBBS 1or Front Squat 0 LBS 0 LBS
0.8
0.6
0.4
0.2
0
1
0.8
0.6
0.4
0% SSB Squat or HBBS0.2or Front Squat 0 LBS 0 LBS
0% 2 Count paused squat or 2 Count paused SSB0 Squat or 2 Count paused
0 LBSFront Squat 0 LBS
0% 2 Count paused squat or 2 Count paused SSB Squat or 2 Count paused
1 12 3 4 0%15 2 Count
16 paused squat or 2 Count paused SSB Squat or 2 Count paused
k1 k k1 k1 k k
ee ee ee ee ee ee
W W W W0% W Slot 5 Week 11 0 LBS 0 LBS
4 4 4 4 4
ot ot ot ot ot
Sl Sl Sl Sl Sl
0% Slot 5 Week 12 0 LBS 0 LBS
Exercise Slot 8
0% Touch and Go Bench Press 0 LBS 0 LBS
0% Touch and Go Bench Press
Exercise
0 LBS
Slot 8 e1RM
0 LBS
1
0.9
0.8
0.7
0% 2 count paused bench press 0 LBS 0 LBS
0% 0.6
2 count paused bench press 0 LBS 0 LBS
0% 0.5
2 count paused bench press 0 LBS 0 LBS
0% 2 count
0.4 paused bench press 0 LBS 0 LBS
0% 2 count
0.3 paused bench press 0 LBS 0 LBS
0% 0.2 Slot 8 Week 11 0 LBS 0 LBS
0% 0.1 Slot 8 Week 12 0 LBS 0 LBS
0% 0 Slot 8 Week 13 0 LBS 0 LBS
Touch Touch Touch Touch Touch 2 count 2 count 2 count 2 count 2 count Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
and Go and Go and Go and Go and Go paused paused paused paused paused Week Week Week Week Week Week
Slot 7 Slot 7 Slot 7 Slot 7 Slot 7 Bench Bench Bench Bench Bench bench bench bench bench bench 11 12 13 14 15 16
1 Week 12 Week 13 Week 14 Week 15 Week 16 Press Press Press Press Press press press press press press
0.3
0.2
0.1
0
0% Touch
Slot Touch 14
8 Week Touch Touch Touch02LBS
count 2 count 2 count 2 count 20count
LBSSlot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
and Go and Go and Go and Go and Go paused paused paused paused paused Week Week Week Week Week Week
Slot 7 Slot 7 Slot 7 0%
Slot 7 Slot 7 Slot 8 Week
Bench Bench 15
Bench Bench Bench0 bench
LBS bench bench bench bench 0 LBS 11 12 13 14 15 16
1 Week 12 Week 13 Week 14 Week 15 Week 16 Press Press Press Press Press press press press press press
Exercise Slot 11
0% Romanian Deadlift 0 LBS 0 LBS
0% Romanian Deadlift 0 LBS Exercise Slot 11 e1RM 0 LBS
0% Romanian
1 Deadlift 0 LBS 0 LBS
0% 0.9
Romanian Deadlift 0 LBS 0 LBS
0.8
0% Romanian Deadlift 0 LBS 0 LBS
0.7
0% Stiff Legged Deadlift
0.6
0 LBS 0 LBS
0.5 0 LBS 0 LBS
0.4 0 LBS 0 LBS
0.3 0 LBS 0 LBS
0% 0.2
Stiff Legged Deadlift 0 LBS 0 LBS
0.1
0% None 0 LBS 0 LBS
0
0% None 0 LBS 0 LBS e
l ift l ift l ift l ift l ift l ift l ift l ift l ift ift
dl LBSNon ne ne ne ne ne
0% a d None a d a d a d a d 0 e
d
aLBS e ad e ad e ad e a0 No No No No No
De De De De De D D D D D
0% i an i anNoneian i an i an g ed 0 LBS g ed g ed g ed g ed 0 LBS
None None None None an an an an an Le
g
Le
g
Le
g
Le
g
Le
g
0% None R om
R om None
R om
R om
R om
ti ff 0ti ff LBS ti ff ti ff ti ff 0 LBS
S S S S S
0% None 0 LBS 0 LBS
Exercise Slot 3
0.00% Split Squat or Step-Ups (knee level) 0 LBS 0 LBS
0.00% Split Squat or Step-Ups (knee1 level) 0 LBS 0 LBS
0.00% Split Squat or Step-Ups (knee
0.8 level) 0 LBS 0 LBS
0.6
0.00% Split Squat or Step-Ups (knee level) 0 LBS 0 LBS
0.4
0.00% Split Squat or Step-Ups (knee
0.2 level) 0 LBS 0 LBS
Leg
0.00%
Press or Belt Squat or Hatfield Squat or Bulgarian Split
0 Squats or0Step-Ups
LBS (knee level) 0 LBS
Leg
0.00%
Press or Belt Squat or Hatfield Squat or Bulgarian Split Squats or0Step-Ups
h h 1 12 13 0.00% 14 k 15 kor 16
nc nc k1
e Be e e e ek eek eLeg ek ePresse e e Belt Squat or Hatfield Squat or Bulgarian Split Squats or0Step-Ups
ip W W W W W W
Gr t 2
ot Leg
2 0.00%
ot Press or Belt Squat or Hatfield Squat or Bulgarian Split Squats or0Step-Ups
2 2 2 2
e l o l ot l ot l l l ot
S S S S S S
Leg
0.00%
Press or Belt Squat or Hatfield Squat or Bulgarian Split Squats or0Step-Ups
Exercise Slot 6
0% DB Press or Press, no belt 0 LBS 0 LBS
1
0.9
0.8
0.7
0.6
1
0.9
0.8
0.7
0% Press, no belt- strict 0 LBS 0 LBS
0.6
0.5
0.4
0.3
0.2
0.1
0
0% Slot
DB6 Week
DB 13
DB DB 0 LBSPress, Press, Press, Press,
DB Press, 0 LBS
Slot 6 Slot 6 Slot 6 Slot 6 Slot 6 Slot 6
Press Press Press Press Press no no no no no Week Week Week Week Week Week
0% Slotor 6 Week
or 14or or or 0belt-
LBSbelt- belt- belt- belt-0 LBS 11 12 13 14 15 16
Press, Press, Press, Press, Press, strict strict strict strict strict
0% Slot 6 Week
no belt 15belt no belt no belt 0 LBS
no belt no 0 LBS
Exercise Slot 9
0% Pendlay Row 0 LBS 0 LBS
0% Pendlay Row Exercise Slot 9 e1RM0 LBS
0 LBS
0% 1 Pendlay Row 0 LBS 0 LBS
0% 0.9 Pendlay Row 0 LBS 0 LBS
0% 0.8 Pendlay Row 0 LBS 0 LBS
0% 0.7 Lever Row 0 LBS 0 LBS
0% 0.6 Lever Row 0 LBS 0 LBS
0.5
0% Lever Row 0 LBS 0 LBS
0.4
0.3
0.2
0.1
0
0% Slotw 9 Week
w
13w 0 LBS w w w
0 LBS1 2 3 4 5 6
o o o ow ow w o w o o o o k1 k1 k1 k1 k1 k1
Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
ay
R
ay
R
ay
R
ay
R
ay
R rR rR rR rR rR ee ee ee ee ee ee
Week Week Week Week Week Week l l l l l ve ve ve ve ve W W W W W W
11 12 13 14 15 16 nd nd nd nd nd Le Le Le Le Le 9 9 9 9 9 9
Pe Pe Pe Pe Pe ot ot ot ot ot ot
Sl Sl Sl Sl Sl Sl
0.2
0.1
0
ow ow ow ow ow w w w w w 11 12 13 14 15 16
Slot 8 Slot 8 Slot 8 Slot 8 0%
Slot 8 Slot 8 y R 9 Week
Slot yR yR
14 yR yR 0
r RoLBSr Ro r Ro r Ro r Ro 0 LBS ek ek ek ek ek ek
Week Week Week Week Week Week la la la la la ve ve ve ve ve e e e e e e
nd nd nd nd nd Le Le Le Le Le W W W W W W
14 0% 9 9 9 9 9 9
11 12 13 15 16 Pe SlotPe9 Week Pe 15Pe Pe 0 LBS l ot0 LBS l ot l ot l ot l ot l ot
S S S S S S
Exercise Slot 12
0% DB Flat Bench Press or Feet Up Bench 0 LBS 0 LBS
0% DB Flat Bench Press or Feet Up Bench 0 LBS Exercise Slot 12 e1RM 0 LBS
0% DB Flat Bench Press or Feet Up Bench 0 LBS 1 0 LBS
0% DB Flat Bench Press or Feet Up Bench 0 LBS0.8 0 LBS
0% DB Flat Bench Press or Feet Up Bench 0 LBS0.6 0 LBS
0% 0.4
DB Incline Bench Press or Close Grip Bench 0 LBS 0 LBS
0% 0.2
DB Incline Bench Press or Close Grip Bench 0 LBS 0 LBS
0% DB Incline Bench Press or Close Grip Bench 0 LBS0 0 LBS
ch ch ch c h c h c h c h c h ch h ne ne ne ne ne ne
0% DB Incline Bench Press or Close n Grip n Bench n 0 LBS
n n n n n n 0 LBS nc
Be Be Be Be Be Be Be Be Be Be No No No No No No
0% DB Incline Bench Press ort Close Up t UpGrip p
t U Bench
p
t U 0et ULBSGr
p ip
Gr
ip
Gr
ip
Gr
ip 0ripLBS
G
e e e e e e e e e se se se se se
0% None F F F F F
or 0 LBS C 0 LBS
l o l o l o l o l o
or or or or C C C C
ss ss ss ss ss or or or or or
0%e None
Pr e
P re
P re
P re
P re
e0s LBS
s
es
s
es
s
es
s
es
s 0 LBS
ne ne ne ne n ne ch ch ch ch ch Pr Pr Pr Pr Pr
No No No N o No
0% No e n None e n e n e n e n c h 0 LBS
ch ch ch ch 0 LBS
tB tB tB tB tB B en B en B en B en B en
0% a a a a a
Fl F lNone Fl Fl Fl ne ne 0 LBS ne ne ne 0 LBS
DB DB DB DB DB ncli ncli ncli ncl i ncli
0% None I I 0I LBS I I 0 LBS
DB DB DB DB DB
0% None 0 LBS 0 LBS
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%6 Slot 6
t 6 Slot 6 Slot 6 Slot 6 Slot
ek Week Week Week Week Week
1 12 13 14 0%
15 16
0%
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
1 2 3 4 0%
5 6
k1 k1 k1 k1 k1
ee ee ee ee ee
W W W W W
t9 ot
9
ot
9
ot
9
ot
9
Sl Sl Sl Sl
1 2 3 4 5 6
k1 k1 k1 k1 k1
ee ee ee ee 0% ee
W W W W W
t9 ot
9
ot
9
ot
9 0% ot
9
S l S l S l S l
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
h ne ne ne ne ne ne
No No No No 0%
No No
0%
0%
0%
0%
0%
0%
0%
Avg Intensity
Day 1
Exercise One Squat w/ belt
Close Grip Incline Bench (Touch and Go) or

Exercise Two
Close Grip Bench
1
Exercise Three Split Squat or Step-Ups (knee level)
Notes
Supplement Day 1 GPP or None
Notes GPP or None
0
Day 1

Exercise Two
Close Grip Bench
2
2
Notes
Notes GPP or None
Day 1
Week
Exercise Two
Close Grip Bench
3 Exercise Three Split Squat or Step-Ups (knee level)
Notes

Notes GPP or None
Day 1

Exercise Two
Close Grip Bench
4

Notes
Notes GPP or None

GPP
Day 1
Exercise Two
Close Grip Bench
5
Notes
Notes GPP or None

Day 1
Incline Bench (Touch and Go) or Wide Grip

Exercise Two
Bench
Leg Press or Belt Squat or Hatfield Squat or

6
Exercise Three Bulgarian Split Squats or Step-Ups (knee
level)
Notes
Notes GPP or None
Day 1

Exercise Two
Bench
7
7
level)
Notes
Notes GPP or None
Day 1

Exercise Two
Bench
8 Leg Press or Belt Squat or Hatfield Squat or

level)
Notes

Notes GPP or None
Day 1

Exercise Two
Bench

9

level)
Notes
Notes GPP or None
Day 1
Exercise Two
Bench
10
level)
Notes
Notes GPP or None

Day 1 Day
• 6 Reps @ RPE 7 (76%)
Squat w/ belt • 6 Reps @ RPE 8 (79%) Exercise One Competition Style Bench Press (1
• 6 reps @ RPE 9 (81%)
•10 reps @ RPE 7 (65%)

ncline Bench (Touch and Go) or
•10 reps @ RPE 8 (68%) Exercise Two SSB Squat or HBBS or Front S
Close Grip Bench
•10 reps @ RPE 9 (71%)
•12 reps @ RPE 7

at or Step-Ups (knee level) •12 reps @ RPE 8 Exercise Three DB Press or Press, no belt
•12 reps @ RPE 9
Notes
GPP or None Supplemental Day 2
GPP or None Exercise Two
Day 1 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Squat w/ belt Exercise One Competition Style Bench Press (1
• 6 Reps @ 8 RPE (79%). Repeat 6 reps @
RPE 8 x 1 additional set.
• 10 reps @ RPE 7 (63%)

ncline Bench (Touch and Go) or • 10 reps @ RPE 7 (65%)
Exercise Two SSB Squat or HBBS or Front S
Close Grip Bench •10 reps @ RPE 8 (68%)
•Repeat 10 reps @ RPE 8 x 2 sets
•12 reps @ RPE 6
•12 reps @ RPE 7
at or Step-Ups (knee level) Exercise Three DB Press or Press, no belt
•12 reps @ RPE 8. Repeat 12 @ 8 x 1 set of
12
Notes
Day 1 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
RPE 8 x 2 additional sets.
• 10 reps @ RPE 7 (63%)

•12 reps @ RPE 6

•12 reps @ RPE 7
12
Notes

Day 1 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
• 10 reps @ RPE 7 (63%)

•12 reps @ RPE 6

•12 reps @ RPE 7
12
Notes
Day 1 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Squat w/ belt • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ Exercise One Competition Style Bench Press (1
RPE 8 until it becomes @ 9 again (cap at 3
sets)
• 10 reps @ RPE 7 (63%)
•12 reps @ RPE 6

•12 reps @ RPE 7
12
Notes

Day 1 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 8 Reps @ 7 RPE (71%)

h (Touch and Go) or Wide Grip 2 Count paused squat or 2 Count
• 8 Reps @ 8 RPE (74%) Exercise Two
Bench SSB Squat or 2 Count paused Fro
• 8 Reps @ 9 RPE (76%) x 1 Set
Belt Squat or Hatfield Squat or •10 reps @ RPE 7 (65%)

Split Squats or Step-Ups (knee •10 reps @ RPE 8 (68%) Exercise Three Press, no belt- strict
level) •10 reps @ RPE 9 (71%)
Notes
Day 1 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• -8% from 5 reps @ RPE 9 x 5 reps until @
9 again (cap at 2 sets)
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 8 Reps @ 9 RPE (76%) x 1 Set Exercise Two
RPE 9 again (cap at 2 sets of 8)
• 10 reps @ RPE 7 (63%)
Belt Squat or Hatfield Squat or
• 10 reps @ RPE 7 (65%)
Split Squats or Step-Ups (knee Exercise Three Press, no belt- strict
•10 reps @ RPE 8 (68%)
level)
•Repeat 10 reps @ RPE 8 x 1 set
Notes
Day 1 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
•10 reps @ RPE 8 (68%)
level)
Notes

Day 1 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
•10 reps @ RPE 8 (68%)
level)
Notes
Day 1 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
•10 reps @ RPE 8 (68%)
level)
Notes

Day 2 Day
•5 reps @ RPE 7 (78%)
n Style Bench Press (1ct pause) •5 reps @ RPE 8 (81%) Exercise One Deadlift with belt
• 5 reps @ RPE 9 (84%)
•10 reps @ RPE 7 (65%)

uat or HBBS or Front Squat •10 reps @ RPE 8 (68%) Exercise Two Touch and Go Bench Pres
•10 reps @ RPE 9 (71%)
• MYO-REPS
Press or Press, no belt • Activation set of ~14-16 Reps @ RPE 8 Exercise Three Pendlay Row
• Back off sets of 3-5 reps every 20 seconds*
Notes
Day 2 Day
•5 reps @ RPE 6 (75%)
•5 reps @ RPE 7 (78%)
n Style Bench Press (1ct pause) • 5 reps @ RPE 8 (81%). Exercise One Deadlift with belt
• Repeat 5 reps @ RPE 8 until @ RPE 9
again (cap at 2 sets of 5)
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
uat or HBBS or Front Squat Exercise Two Touch and Go Bench Pres
•10 reps @ RPE 8 (68%)
• MYO-REPS
Notes
Day 2 Day
•5 reps @ RPE 6 (75%)
•5 reps @ RPE 7 (78%)
n Style Bench Press (1ct pause) • 5 reps @ RPE 8 (81%). Exercise One Deadlift with belt
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
•10 reps @ RPE 8 (68%)
• MYO-REPS
Notes

Day 2 Day
•5 reps @ RPE 7 (78%)
•5 reps @ RPE 8 (81%)
n Style Bench Press (1ct pause) • 5 reps @ RPE 9 (84%) Exercise One Deadlift with belt
• -5% from 5 reps @ RPE 9 and do sets of 5
reps until @ RPE 9 again (cap at 3 sets of 5)
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
•10 reps @ RPE 8 (68%)
• MYO-REPS
Notes
Day 2 Day
•5 reps @ RPE 7 (78%)
•5 reps @ RPE 8 (81%)
n Style Bench Press (1ct pause) • 5 reps @ RPE 9 (84%) Exercise One Deadlift with belt
• 10 reps @ RPE 7 (63%)
• 10 reps @ RPE 7 (65%)
•10 reps @ RPE 8 (68%)
• MYO-REPS
Notes

Day 2 Day
• 1 Reps @ 8 RPE (90-93%)
n Style Bench Press (1ct pause) Exercise One Deadlift with belt
• 4 Reps @ 9 RPE (86%) x 1 set
• 8 Reps @ 7 RPE (71%)

used squat or 2 Count paused
• 8 Reps @ 8 RPE (74%) Exercise Two 2 count paused bench pres
or 2 Count paused Front Squat
• 8 Reps @ 9 RPE (76%) x 1 Set
70%e1RM x AMRAP x 1 set. 63% e1RM x

Press, no belt- strict Exercise Three Lever Row
12 x 2 sets
Notes
Day 2 Day
• 1 Reps @ 8 RPE (90-93%)
• 4 Reps @ 9 RPE (86%) x 1 set
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 8 Reps @ 9 RPE (76%) x 1 Set Exercise Two 2 count paused bench pres
RPE 9 again (cap at 1 set of 8)
12 x 3 sets
Notes
Day 2 Day
• 1 Reps @ 8 RPE (90-93%)
• 4 Reps @ 9 RPE (86%) x 1 set
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)

12 x 3 sets
Notes

Day 2 Day
• 1 Reps @ 8 RPE (90-93%)
• 4 Reps @ 9 RPE (86%) x 1 set
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)

12 x 3 sets
Notes
Day 2 Day
• 1 Reps @ 8 RPE (90-93%)
• 4 Reps @ 9 RPE (86%) x 1 set
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)

12 x 3 sets
Notes

Day 3 Day
• 6 Reps @ RPE 7 (76%)
Deadlift with belt • 6 Reps @ RPE 8 (79%) Exercise One Press with belt
• 6 reps @ RPE 9 (81%)
• 8 Reps @ 7 RPE (71%)

ch and Go Bench Press • 8 Reps @ 8 RPE (74%) Exercise Two Romanian Deadlift
• 8 Reps @ 9 RPE (76%) x 1 Set

Pendlay Row Exercise Three DB Flat Bench Press or Feet Up
12 x 2 sets
Notes
Day 3 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Deadlift with belt Exercise One Press with belt
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
ch and Go Bench Press Exercise Two Romanian Deadlift
• 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8
reps @ RPE 8 x 2 sets.
12 x 2 sets
Notes
Day 3 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)

12 x 2 sets
Notes

Day 3 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
reps until @ RPE 9 (cap at 3 sets)

12 x 3 sets
Notes
Day 3 Day
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Deadlift with belt • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ Exercise One Press with belt
RPE 8 until it becomes @ 9 again (cap at 3
sets)
• 8 Reps @ 6 RPE (68%)
• 8 Reps @ 7 RPE (71%)
reps until @ RPE 9 (cap at 3 sets)

12 x 3 sets
Notes

Day 3 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 6 Reps @ RPE 7 (76%)

unt paused bench press • 6 Reps @ RPE 8 (79%) Exercise Two Stiff Legged Deadlift
• 6 reps @ RPE 9 (81%)
• 10 Reps @ RPE 7
DB Incline Bench Press or Clos
Lever Row • 10 reps @ RPE 8 Exercise Three
Bench
• 10 reps @ RPE 9. No back off sets
Notes
Day 3 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 6 Reps @ RPE 7 (76%)

• 6 Reps @ RPE 8 (79%)
unt paused bench press • 6 Reps @ 9 RPE (81%) x 1 set Exercise Two Stiff Legged Deadlift
• 10 Reps @ RPE 7
Bench
• Repeat 10 reps @ RPE 8 x 1 set
Notes
Day 3 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 6 Reps @ RPE 7 (76%)

• 6 Reps @ RPE 8 (79%)
• 10 Reps @ RPE 7
Bench
• Repeat 10 reps @ RPE 8 x 2 sets
Notes

Day 3 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 6 Reps @ RPE 7 (76%)

• 6 Reps @ RPE 8 (79%)
• 10 Reps @ RPE 7
Bench
Notes
Day 3 Day
• 1 Reps @ 8 RPE (90-93%)
• 5 Reps @ 9 RPE (84%) x 1 set
• 6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%)
• 10 Reps @ RPE 7
Bench
Notes

Day 4 GP
•5 reps @ RPE 7 (78%)
Press with belt •5 reps @ RPE 8 (81%) Conditioning 25 min s
• 5 reps @ RPE 9 (84%)
• 8 Reps @ 7 RPE (71%)

Romanian Deadlift • 8 Reps @ 8 RPE (74%) Upper Back Work 7 minutes u
• 8 Reps @ 9 RPE (76%) x 1 Set
• MYO-REPS
ench Press or Feet Up Bench • Activation set of ~14-16 Reps @ RPE 8 Trunk Work 7 min
2 sets of 12-15 reps @ R

Arm Work
2 sets of 12-15 reps @
GPP or None
GPP or None
Day 4 GP
•5 reps @ RPE 6 (75%)
•5 reps @ RPE 7 (78%)
Press with belt • 5 reps @ RPE 8 (81%). Conditioning 30 min s
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
Romanian Deadlift Upper Back Work 7 minutes u
reps @ RPE 8 x 1 set of 8.
• MYO-REPS

Arm Work
GPP or None
GPP or None
Day 4 GP
•5 reps @ RPE 6 (75%)
•5 reps @ RPE 7 (78%)
30 min s
Press with belt • 5 reps @ RPE 8 (81%). Conditioning
20 minutes HIIT
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
• MYO-REPS

Arm Work
GPP or None
GPP or None
Day 4 GP
•5 reps @ RPE 7 (78%)
•5 reps @ RPE 8 (81%)
30 min s
Press with belt • 5 reps @ RPE 9 (84%) Conditioning
20 minutes HIIT
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
• MYO-REPS
Arm Work
GPP or None
GPP or None
Day 4 GP
•5 reps @ RPE 7 (78%)
•5 reps @ RPE 8 (81%)
30 min s
Press with belt • 5 reps @ RPE 9 (84%) Conditioning
20 minutes HIIT
• 8 Reps @ 6 RPE (68%)
• 8 Reps @ 7 RPE (71%)
• MYO-REPS

Arm Work
GPP or None
GPP or None
Day 4 GP
• 1 Reps @ 8 RPE (90-93%) 30 min s
Press with belt Conditioning
• 4 Reps @ 9 RPE (86%) x 1 set 22 minutes HIIT
• 6 Reps @ RPE 7 (76%)

tiff Legged Deadlift • 6 Reps @ RPE 8 (79%) Upper Back Work 9 minutes u
• 6 reps @ RPE 9 (81%)
e Bench Press or Close Grip 70%e1RM x AMRAP x 1 set. 63% e1RM x

Trunk Work 9 min
Bench 12 x 2 sets
2 sets of 12-15 reps @ RPE 8-9, t

Arm Work
GPP or None
GPP or None
Day 4 GP
• 1 Reps @ 8 RPE (90-93%)
• 4 Reps @ 9 RPE (86%) x 1 set 30 min s
• -5% from 4 reps @ RPE 9 x 4 reps until @ 22 minutes HIIT
• 6 Reps @ RPE 6 (73%)

•6 Reps @ RPE 7 (76%)
tiff Legged Deadlift Upper Back Work 9 minutes u
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x 2
sets of 6
Trunk Work 9 min
Bench 12 x 3 sets

Arm Work
None
None
Day 4 GP
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ RPE 6 (73%)

•6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x 2
sets of 6

Trunk Work 9 min
Bench 12 x 3 sets

Arm Work
GPP or None
GPP or None
Day 4 GP
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ RPE 6 (73%)

•6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x 2
sets of 6

Trunk Work 10 mi
Bench 12 x 3 sets
Arm Work
GPP or None
GPP or None
Day 4 GP
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ RPE 6 (73%)
•6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x 2
sets of 6

Trunk Work 10 mi
Bench 12 x 3 sets

Arm Work
GPP or None
GPP or None
GPP
25 min steady state @ RPE 6 2x/wk
7 minutes upper back work AMRAP 2x/wk
7 min ab work AMRAP 2x/wk
ets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
2 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk
GPP

GPP
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
GPP

GPP
GPP
-15 reps @ RPE 8-9, triceps press downs or similar SUPERSETTED WITH
GPP

GPP
GPP

GPP
Week 1 1 <Generator Inp
Block Type Low Stress Week

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Squat w/ belt 0 LBS 0 REPS

0 LBS 0 REPS
Close Grip Bench
OTALS
Split Squat or Step-Ups (knee level) 0 LBS 0 REPS
Competition Style Bench Press (1ct pause) 0 LBS 0 REPS
SSB Squat or HBBS or Front Squat 0 LBS 0 REPS

WEEK 1 TO
DB Press or Press, no belt 0 LBS 0 REPS
Deadlift with belt 0 LBS 0 REPS
Touch and Go Bench Press 0 LBS 0 REPS
Pendlay Row 0 LBS 0 REPS
Press with belt 0 LBS 0 REPS
Romanian Deadlift 0 LBS 0 REPS
DB Flat Bench Press or Feet Up Bench 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ RPE 7 (76%)

REPS &
• 6 Reps @ RPE 8 (79%)
INTENSITY:
• 6 reps @ RPE 9 (81%)
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Competition Style Bench Press (1ct pause)
•5 reps @ RPE 7 (78%)

REPS &
•5 reps @ RPE 8 (81%)
INTENSITY:
• 5 reps @ RPE 9 (84%)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ RPE 7 (76%)

REPS &
• 6 Reps @ RPE 8 (79%)
INTENSITY:
• 6 reps @ RPE 9 (81%)
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
•5 reps @ RPE 7 (78%)

REPS &
•5 reps @ RPE 8 (81%)
INTENSITY:
• 5 reps @ RPE 9 (84%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
NOTES: 25 min steady state @ RPE 6 2x/wk

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

2x/wk
2 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
2 sets of 12-15 reps @ RPE 8-9, triceps press downs or si
NOTES:
2 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 4/14/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Close Grip Incline Bench (Touch and Go) or Close
6%) •10 reps @ RPE 7 (65%)

REPS &
9%) •10 reps @ RPE 8 (68%)
INTENSITY:
1%) •10 reps @ RPE 9 (71%)
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
0 (2,tblRPECoefficient WEIGHT 0 lbs
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
t pause) SSB Squat or HBBS or Front Squat
8%) •10 reps @ RPE 7 (65%)

REPS &
1%) •10 reps @ RPE 8 (68%)
INTENSITY:
4%) •10 reps @ RPE 9 (71%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Touch and Go Bench Press
6%) • 8 Reps @ 7 RPE (71%)

REPS &
9%) • 8 Reps @ 8 RPE (74%)
INTENSITY:
1%) • 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Romanian Deadlift
8%) • 8 Reps @ 7 RPE (71%)

REPS &
1%) • 8 Reps @ 8 RPE (74%)
INTENSITY:
4%) • 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
x/wk 7 minutes upper back work AMRAP 2x/
E 6 2x/wk NOTES: 7 minutes upper back work AMRAP 2
s downs or similar
WEEKLY AU
s or similar 2x/wk
ss downs or similar 2x/wk
0
curls or similar 2x/wk
SE 2 EXERCISE
Go) or Close Grip Bench Split Squat or Step-Ups (knee
RPE 7 (65%) •12 reps @ RPE

REPS &
RPE 8 (68%) •12 reps @ RPE
INTENSITY:
RPE 9 (71%) •12 reps @ RPE
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-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
ront Squat DB Press or Press, no bel
RPE 7 (65%) • MYO-REPS

REPS &
RPE 8 (68%) • Activation set of ~14-16 R
INTENSITY:
RPE 9 (71%) • Back off sets of 3-5 reps eve
REST PERIODS
between work sets Myoreps
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS

SE 2 EXERCISE
h Press Pendlay Row
7 RPE (71%)
REPS &
8 RPE (74%) 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:
PE (76%) x 1 Set
REST PERIODS
between work sets 2-3 Minute Res
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
SE 2 EXERCISE
ift DB Flat Bench Press or Feet Up
7 RPE (71%) • MYO-REPS

REPS &
8 RPE (74%) • Activation set of ~14-16 R
INTENSITY:
PE (76%) x 1 Set • Back off sets of 3-5 reps eve
REST PERIODS
between work sets Myoreps
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
AMRAP 2x/wk 7 min ab work AMRAP 2x/
k work AMRAP 2x/wk NOTES: 7 min ab work AMRA
U
CISE 3 SUPPLEMEN
Ups (knee level) GPP or None
•12 reps @ RPE 7

•12 reps @ RPE 8
•12 reps @ RPE 9
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ress, no belt GPP or None
• MYO-REPS
set of ~14-16 Reps @ RPE 8
s of 3-5 reps every 20 seconds*
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
RAP x 1 set. 63% e1RM x 12 x 2 sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
or Feet Up Bench GPP or None
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Week 2 2
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Close Grip Bench
OTALS

WEEK 2 TO
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 x 1 ad
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•5 reps @ RPE 6 (75%)

REPS & •5 reps @ RPE 7 (78%)
INTENSITY: • 5 reps @ RPE 8 (81%).
• Repeat 5 reps @ RPE 8 until @ RPE 9 again (cap at 2
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
•5 reps @ RPE 6 (75%)

REPS & •5 reps @ RPE 7 (78%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
NOTES: 30 min steady state @ RPE 6 2x/wk

GPP

2x/wk
NOTES:
Date 4/21/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
• 10 reps @ RPE 7 (63%)

%)
REPS & • 10 reps @ RPE 7 (65%)
%)
INTENSITY: •10 reps @ RPE 8 (68%)
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
pause) SSB Squat or HBBS or Front Squat
%) • 10 reps @ RPE 7 (63%)

%) REPS & • 10 reps @ RPE 7 (65%)
%). INTENSITY: •10 reps @ RPE 8 (68%)
gain (cap at 2 sets of 5) •Repeat 10 reps @ RPE 8 x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 1 additional set. • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Romanian Deadlift
%)
• 8 Reps @ 6 RPE (68%)
%) REPS &
• 8 Reps @ 7 RPE (71%)
%). INTENSITY:
• 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
gain (cap at 2 sets of 5)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk 7 minutes upper back work AMRAP 2x/
6 2x/wk NOTES: 7 minutes upper back work AMRAP 2
downs or similar
WEEKLY AU
or similar 2x/wk
s downs or similar 2x/wk
0
SE 2 EXERCISE
RPE 7 (63%)
•12 reps @ RPE
RPE 7 (65%) REPS &
•12 reps @ RPE
RPE 8 (68%) INTENSITY:
•12 reps @ RPE 8. Repeat 12 @
@ RPE 8 x 2 sets
REST PERIODS
etween work sets 2-3 Minute Res
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
• Activation set of ~14-16 R
• Back off sets of 3-5 reps eve
@ RPE 8 x 1 set
REST PERIODS
etween work sets Myoreps
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press Pendlay Row
RPE (68%)
REPS &
RPE (71%) 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:
Repeat 8 reps @ RPE 8 x 2 sets.
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
ft DB Flat Bench Press or Feet Up
RPE (68%) • MYO-REPS

REPS &
RPE (71%) • Activation set of ~14-16 R
INTENSITY:
epeat 8 reps @ RPE 8 x 1 set of 8. • Back off sets of 3-5 reps eve
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
MRAP 2x/wk 7 min ab work AMRAP 2x/
work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3 SUPPLEMEN
•12 reps @ RPE 6

•12 reps @ RPE 7
E 8. Repeat 12 @ 8 x 1 set of 12
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Close Grip Bench
OTALS

WEEK 3 TO
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•5 reps @ RPE 6 (75%)

REPS & •5 reps @ RPE 7 (78%)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
•5 reps @ RPE 6 (75%)

REPS & •5 reps @ RPE 7 (78%)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/

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

2x/wk
NOTES:
rator Input Date 4/28/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
• 10 reps @ RPE 7 (63%)

%)
REPS & • 10 reps @ RPE 7 (65%)
%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
%) • 10 reps @ RPE 7 (63%)

%) REPS & • 10 reps @ RPE 7 (65%)
%). INTENSITY: •10 reps @ RPE 8 (68%)
gain (cap at 3 sets of 5) •Repeat 10 reps @ RPE 8 x 2 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 2 additional sets. • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Romanian Deadlift
%)
• 8 Reps @ 6 RPE (68%)
%) REPS &
• 8 Reps @ 7 RPE (71%)
%). INTENSITY:
• 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
gain (cap at 3 sets of 5)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
8 minutes upper back work AMRAP 2x/
rest) 1x/wk
6 1x/wk
NOTES: 8 minutes upper back work AMRAP 2
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
0
SE 2 EXERCISE
RPE 7 (63%)
•12 reps @ RPE
RPE 7 (65%) REPS &
•12 reps @ RPE
@ RPE 8 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
@ RPE 8 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press Pendlay Row
RPE (68%)
REPS &
INTENSITY:
Repeat 8 reps @ RPE 8 x 2 sets.
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE

REPS &
INTENSITY:
Repeat 8 reps @ RPE 8 x 2 sets. • Back off sets of 3-5 reps eve
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
•12 reps @ RPE 6

•12 reps @ RPE 7
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Close Grip Bench
OTALS

WEEK 4 TO
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•5 reps @ RPE 7 (78%)

•5 reps @ RPE 8 (81%)
REPS &
• 5 reps @ RPE 9 (84%)
INTENSITY:
• -5% from 5 reps @ RPE 9 and do sets of 5 reps until @
(cap at 3 sets of 5)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
•5 reps @ RPE 7 (78%)
•5 reps @ RPE 8 (81%)
REPS &
• 5 reps @ RPE 9 (84%)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

2x/wk
NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
• 10 reps @ RPE 7 (63%)

%)
REPS & • 10 reps @ RPE 7 (65%)
%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
%)
• 10 reps @ RPE 7 (63%)
%)
REPS & • 10 reps @ RPE 7 (65%)
%)
reps until @ RPE 9 again
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 2 additional sets. • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps until @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Romanian Deadlift
%)
%) • 8 Reps @ 6 RPE (68%)
REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
reps until @ RPE 9 again • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
0
SE 2 EXERCISE
RPE 7 (63%)
•12 reps @ RPE
RPE 7 (65%) REPS &
•12 reps @ RPE
@ RPE 8 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
@ RPE 8 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press Pendlay Row
RPE (68%)
REPS &
INTENSITY:
at 8 reps until @ RPE 9 (cap at 3 sets)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE

REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
•12 reps @ RPE 6

•12 reps @ RPE 7
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Close Grip Bench
OTALS

WEEK 5 TO
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS & • 6 Reps @ 7 RPE (76%)
INTENSITY: • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 until it
again (cap at 3 sets)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•5 reps @ RPE 7 (78%)

•5 reps @ RPE 8 (81%)
REPS &
• 5 reps @ RPE 9 (84%)
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS & • 6 Reps @ 7 RPE (76%)
INTENSITY: • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 until it
again (cap at 3 sets)
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
•5 reps @ RPE 7 (78%)
•5 reps @ RPE 8 (81%)
REPS &
• 5 reps @ RPE 9 (84%)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

2x/wk
NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
%) • 10 reps @ RPE 7 (63%)

%) REPS & • 10 reps @ RPE 7 (65%)
PE 8 until it becomes @ 9 INTENSITY: •10 reps @ RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
%)
• 10 reps @ RPE 7 (63%)
%)
REPS & • 10 reps @ RPE 7 (65%)
%)
reps until @ RPE 9 again
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%)
• 8 Reps @ 6 RPE (68%)
%) REPS &
• 8 Reps @ 7 RPE (71%)
PE 8 until it becomes @ 9 INTENSITY:
• 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps until @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Romanian Deadlift
%)
%) • 8 Reps @ 6 RPE (68%)
REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
reps until @ RPE 9 again • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
0
SE 2 EXERCISE
RPE 7 (63%)
•12 reps @ RPE
RPE 7 (65%) REPS &
•12 reps @ RPE
@ RPE 8 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
@ RPE 8 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press Pendlay Row
RPE (68%)
REPS &
INTENSITY:
at 8 reps until @ RPE 9 (cap at 3 sets)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE

REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
•12 reps @ RPE 6

•12 reps @ RPE 7
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Pivot

Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Bench
OTALS

Bulgarian Split Squats or Step-Ups (knee 0 LBS 0 REPS
level)
2 Count paused squat or 2 Count paused SSB

0 LBS 0 REPS
Squat or 2 Count paused Front Squat
WEEK 6 TO
Press, no belt- strict 0 LBS 0 REPS
2 count paused bench press 0 LBS 0 REPS
Lever Row 0 LBS 0 REPS
Stiff Legged Deadlift 0 LBS 0 REPS
DB Incline Bench Press or Close Grip Bench 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
REPS & • 1 Reps @ 8 RPE (90-93%)

INTENSITY: • 5 Reps @ 9 RPE (84%) x 1 set
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
NOTES: SUPERSETTED WITH
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%) REPS &
• 8 Reps @ 8 RPE (74%)
x 1 set INTENSITY:
• 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
2 Count paused squat or 2 Count paused SSB Squat or
pause)
Front Squat
• 8 Reps @ 7 RPE (71%)

93%) REPS &
• 8 Reps @ 8 RPE (74%)
x 1 set INTENSITY:
• 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2 count paused bench press
• 6 Reps @ RPE 7 (76%)

93%) REPS &
• 6 Reps @ RPE 8 (79%)
x 1 set INTENSITY:
• 6 reps @ RPE 9 (81%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Stiff Legged Deadlift
• 6 Reps @ RPE 7 (76%)

93%) REPS &
• 6 Reps @ RPE 8 (79%)
x 1 set INTENSITY:
• 6 reps @ RPE 9 (81%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
press downs or similar
TH 0
SE 2 EXERCISE
Leg Press or Belt Squat or Hatfield Squat o
Wide Grip Bench
Squats or Step-Ups (knee lev
RPE (71%) •10 reps @ RPE 7 (

REPS &
RPE (74%) •10 reps @ RPE 8 (
INTENSITY:
E (76%) x 1 Set •10 reps @ RPE 9 (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
SB Squat or 2 Count paused
Press, no belt- strict
RPE (71%)
REPS &
INTENSITY:
E (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press Lever Row
RPE 7 (76%) • 10 Reps @ RPE

REPS &
RPE 8 (79%) • 10 reps @ RPE
INTENSITY:
PE 9 (81%) • 10 reps @ RPE 9. No b
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
lift DB Incline Bench Press or Close G
RPE 7 (76%)
REPS &
RPE 8 (79%) 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:
PE 9 (81%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
ield Squat or Bulgarian Split
GPP or None
ps (knee level)
reps @ RPE 7 (65%)

reps @ RPE 8 (68%)
reps @ RPE 9 (71%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
elt- strict GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
10 Reps @ RPE 7
• 10 reps @ RPE 8
@ RPE 9. No back off sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
or Close Grip Bench GPP or None
GPP or None
2-3 Minute Rest

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Bench
OTALS

level)

0 LBS 0 REPS
WEEK 7 TO
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
• -8% from 5 reps @ RPE 9 x 5 reps until @ 9 again (ca
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS & • 4 Reps @ 9 RPE (86%) x 1 set
INTENSITY: • -5% from 4 reps @ RPE 9 x 4 reps until @ RPE 9 again (
4)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
• 1 Reps @ 8 RPE (90-93%)

4)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
INTENSITY: • 8 Reps @ 9 RPE (76%) x 1 Set
@ 9 again (cap at 2 sets)
• -5% from 8 reps @ RPE 9 x 8 reps until @ RPE 9 ag
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
pause)
Front Squat
93%) • 8 Reps @ 7 RPE (71%)
x 1 set REPS & • 8 Reps @ 8 RPE (74%)
PE 9 again (cap at 2 sets of INTENSITY: • 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 6 Reps @ RPE 7 (76%)

93%)
REPS & • 6 Reps @ RPE 8 (79%)
x 1 set
• -5% from 6 reps @ RPE 9 x 6 reps until @ 9 ag
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
93%)
• 6 Reps @ RPE 6 (73%)
x 1 set REPS &
•6 Reps @ RPE 7 (76%)
PE 9 again (cap at 2 sets of INTENSITY:
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
Wide Grip Bench
RPE (71%) • 10 reps @ RPE 7
RPE (74%) REPS & • 10 reps @ RPE 7
E (76%) x 1 Set INTENSITY: •10 reps @ RPE 8 (
ntil @ RPE 9 again (cap at 2 sets of 8) •Repeat 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
70%e1RM x AMRAP x 1 set. 63%
E (76%) x 1 Set INTENSITY:
ntil @ RPE 9 again (cap at 1 set of 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press Lever Row
RPE 7 (76%)
• 10 Reps @ RPE
RPE 8 (79%) REPS &
• 10 reps @ RPE
E (81%) x 1 set INTENSITY:
• Repeat 10 reps @ RPE
eps until @ 9 again (cap at 2 sets)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
RPE 6 (73%)
REPS &
PE 7 (76%) 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:
Repeat 6 @ 8 x 2 sets of 6
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
GPP or None
ps (knee level)
reps @ RPE 7 (63%)
reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
t 10 reps @ RPE 8 x 1 set
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Bench
OTALS

level)

0 LBS 0 REPS
WEEK 8 TO
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

4)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
• 1 Reps @ 8 RPE (90-93%)

4)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
pause)
Front Squat
93%) • 8 Reps @ 7 RPE (71%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 6 Reps @ RPE 7 (76%)

93%)
REPS & • 6 Reps @ RPE 8 (79%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
93%)
• 6 Reps @ RPE 6 (73%)
x 1 set REPS &
•6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
Wide Grip Bench
RPE (71%) • 10 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
ntil @ RPE 9 again (cap at 2 sets of 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press Lever Row
RPE 7 (76%)
• 10 Reps @ RPE
RPE 8 (79%) REPS &
• 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
RPE 6 (73%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
GPP or None
ps (knee level)
reps @ RPE 7 (63%)
reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
10 Reps @ RPE 7
• 10 reps @ RPE 8
10 reps @ RPE 8 x 2 sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

0 LBS 0 REPS
Bench
OTALS

level)

0 LBS 0 REPS
WEEK 9 TO
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

4)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
• 1 Reps @ 8 RPE (90-93%)

4)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
pause)
Front Squat
93%) • 8 Reps @ 7 RPE (71%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 6 Reps @ RPE 7 (76%)

93%)
REPS & • 6 Reps @ RPE 8 (79%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
93%)
• 6 Reps @ RPE 6 (73%)
x 1 set REPS &
•6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
10 minutes upper back work AMRAP 2x
rest) 1x/wk
6 1x/wk
NOTES: 10 minutes upper back work AMRAP
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
Wide Grip Bench
RPE (71%) • 10 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press Lever Row
RPE 7 (76%)
• 10 Reps @ RPE
RPE 8 (79%) REPS &
• 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
RPE 6 (73%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
AMRAP 2x/wk 10 min ab work AMRAP 2x

CISE 3 SUPPLEMEN
GPP or None
ps (knee level)
reps @ RPE 7 (63%)
reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

TOTALS
0 LBS 0 REPS
Bench
level)

0 LBS 0 REPS
WEEK 10 T
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

4)
REST PERIODS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 5 Reps @ 9 RPE (84%) x 1 set
INTENSITY:
REST PERIODS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Press with belt
• 1 Reps @ 8 RPE (90-93%)

4)
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKUP
WithoutColumnHea
ders,2,0)*M29+VLO
OKUP(3,tblRPECoef
ficientWithoutColum
nHeaders,2,0)),0):
1 EXERCISE 2
pause)
Front Squat
93%) • 8 Reps @ 7 RPE (71%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 6 Reps @ RPE 7 (76%)

93%)
REPS & • 6 Reps @ RPE 8 (79%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
93%)
• 6 Reps @ RPE 6 (73%)
x 1 set REPS &
•6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%). Repeat 6 @ 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
10 minutes upper back work AMRAP 2x
rest) 1x/wk
6 1x/wk
NOTES: 10 minutes upper back work AMRAP
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
Wide Grip Bench
RPE (71%) • 10 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press Lever Row
RPE 7 (76%)
• 10 Reps @ RPE
RPE 8 (79%) REPS &
• 10 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
RPE 6 (73%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
AMRAP 2x/wk 10 min ab work AMRAP 2x

CISE 3 SUPPLEMEN
GPP or None
ps (knee level)
reps @ RPE 7 (63%)
reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest

RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Powerbuilding II (Pounds)

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Copyright:

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Powerbuilding II (Pounds)

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Copyright:

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Powerbuilding II (Pounds)

2) Look over the included PDF document for instructions.

4) Email your coach or info@barbellmedicine.com if you have any problems!

ws (Copy and paste into browser)

emplate in the highlighted cell to the RIGHT

u have any problems!

Date Day Weight (lb) Fat Carb Protein

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

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

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

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

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

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

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

Conditioning (GPP frequency and

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 100 lbs

ONE-REP MAX: 100 lbs

ESTIMATED RPE CALCULATOR

10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs

9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

9.0 RPE 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs

8.5 RPE 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs

8.0 RPE 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs

7.5 RPE 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs

7.0 RPE 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs 74 lbs

6.5 RPE 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs 72 lbs

ed Exertion) and number of reps.

you would enter a number in the highlighted box.

be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

EP MAX: 100 lbs

to the highlighted box.

79 lbs 76 lbs 74 lbs

77 lbs 75 lbs 72 lbs

76 lbs 74 lbs 71 lbs

75 lbs 72 lbs 69 lbs

74 lbs 71 lbs 68 lbs

72 lbs 69 lbs 67 lbs

71 lbs 68 lbs 65 lbs

69 lbs 67 lbs 64 lbs

Close Grip Incline Bench (Touch and Go) or

Notes GPP or None

Close Grip Incline Bench (Touch and Go) or

Supplement Day 1 GPP or None

Notes GPP or None

3 Exercise Three Split Squat or Step-Ups (knee level)

Supplement Day 1 GPP or None

Close Grip Incline Bench (Touch and Go) or

Exercise Three Split Squat or Step-Ups (knee level)

Supplement Day 1 GPP or None

Notes GPP or None

Supplement Day 1 GPP or None

Notes GPP or None

Incline Bench (Touch and Go) or Wide Grip

Leg Press or Belt Squat or Hatfield Squat or

Notes GPP or None

Incline Bench (Touch and Go) or Wide Grip

Supplement Day 1 GPP or None

Notes GPP or None