25893283

Welcome to your Jamal Browner x Strengt
document consists of Eight (8) sheets. The "

The "Start" sheet is where you'll enter your i
Program (RPE)" the RPE based version of yo
sheet is where you'll see your personalized
see info on how you can add a 5th day to t
Note: You need to open this program on

We made sure to make this program a
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Also we'd really appreciate it if you left a r

what we can improve o
If you like the format and style of this progra

thStudioTT Training program! PLEASE WATCH THE FULL PROG
Welcome" sheet is the sheet you're on now and where you c
information before you start the program and also where yo
our program. The "Your Program (%)" is where you'll find the
RPE recommendation charts and further information on reco
his program. The "FAQs" Sheet. The "Graphs & Tracker" shee
and also keep a track of your body weigh
Google sheets or Microsoft Excel (Version 2019 or Late

for free and open this program w
WATCH THE FULL PROGRAM BREAKDOW
Program Breakd
as detailed as possible, but if you do have any questions that
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review on this program for us! Your feedback lets others kno
on in the future. You can go to our website at the link below a
Leave a Review
am and you want to take your training to the next level, you
we love to work with guys who have ran our tr
1-On-1 Coaching!
GRAM BREAKDOWN VIDEO ON THIS
can see the detailed program breakd
u can find all the exclusive videos by
percentage based version of your p
ommendations for the program. The
et is where you can see an analysis o
ht and notes.
r)! If you are on your phone you c

with it!
WN VIDEO HERE:
down!
t are not answered in this document,
ow if this is a good program for them

and leave a review under this progra
w!
can check out our 1-on-1 coaching s

aining plans before!
!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
SHEET BEFORE GETTING STARTED. This
down video and contact us if you need to.
y Jamal & his Coach (Top Right). The "Your
rogram. The "RPE, Warm-ups & Pre-hab"
e "Optional Day - 5" sheet is where you'll
of your work done on the program so far
can download the Microsoft Excel App

, feel free to email or DM us below!
and lets us know what we did well and

am itself. Thank you.
service. Once coaching spots are available

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
YOUR PROFILE
NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
CLICK THERE TO OPEN VARIATIONS
THE DROP DOWN DEADLIFT VARIANT ???
MENU FOR EACH BENCH PRESS VARIANT ???
VARIANT → SQUAT VARIANT ???
Having problems filling out the Table?
Watch This!
QUESTIONNAIRE - PART 1 - G
- Based on your experience with RPE you
They are both the same program and wil
NOTE: If you are a beginner or just not very exper
- THIS QUESTIONNAIRE HAS 4 PARTS. Ple

NOTE: If you are unsure about the answer to one
1. How stressfu
1 - Stressful. (Mediocr
SELECT HERE →
CLICK THE CELL TO O
QUICK QUESTIONNAIRE G
1 - If you're a beginner you should lean m
2 - If you're used to high volume or inten
3 - Conventional pullers should lean towa
4 - Lifters with longer limbs or disadvanta
QUESTIONNAIRE - PART 2 - S
1. Rate your ab
1 - I usually can't reco
SELECT HERE →
CLICK THE CELL TO O
2. Rate your te
1 - I don't have great t
SELECT HERE →
CLICK THE CELL TO O
3. How well do
1 - I don't recover ver
SELECT HERE →
CLICK THE CELL TO O
QUESTIONNAIRE - PART 3 - BEN

1. Rate your ab
SELECT HERE →
CLICK THE CELL TO O
2. Rate your te
SELECT HERE →
CLICK THE CELL TO O
3. How well do
SELECT HERE →
CLICK THE CELL TO O
QUESTIONNAIRE - PART 4 - D
1. Rate your ab
SELECT HERE →
CLICK THE CELL TO O
2. Rate your te
SELECT HERE →
CLICK THE CELL TO O
3. How well do
SELECT HERE →
CLICK THE CELL TO O
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WE
2. If there is a zero in the "WEIGHT" column & there is no
3. If there is a recommended weight and an RPE listed yo
4. The volume and intensity in this progra
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for
Email:
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← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
DON'T INCLUDE YOUR UNIT OF
MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".
IF YOU DON'T KNOW YOUR MAX

FOR A PARTICULAR MOVEMENT
YOU CAN JUST ESTIMATE IT AND
ADJUST UP OR DOWN BASED
ON WEEK 1.
GENERAL
u can run this program % based or RPE based. J
l both be affected by this questionnaire the %
rienced with RPE based training you can choose the "You
ease rate the following below based on your ex

of these you should leave it at a two (2) rating.
ul is your life outside of the gym?
re sleep & Long Work/School hours) | 2 - Average. (Decent Slee
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
UIDE
more toward a rating of 1 or 2 for these questio
nsity but you usually do less frequency than this
ard a 1 or 2 rating. Sumo pullers can go with 2
ageous leverages for a particular lift should pic
SQUAT
bility to handle/recover from volume for th
over from too much volume on this lift. | 2 - I can handle an ave
2
1,2 OR 3.
echnique on the Squat:

technique. (Not very efficient) | 2 - I have average to good tech
2
1,2 OR 3.
o you recover from higher intensities (highe

ry well from higher intensities. | 2 - I would say my recovery is a
2
1,2 OR 3.
NCH PRESS
2
1,2 OR 3.
echnique on the Bench Press:

2
1,2 OR 3.

2
1,2 OR 3.
EADLIFT
2
1,2 OR 3.
echnique on the Deadlift:

2
1,2 OR 3.

2
1,2 OR 3.
EIGHT" column. In this case, once an RPE is listed you hav
o RPE given then that weight will be auto generated once the
u can feel free to use either one. However you should never go o
am builds slowly! Be sure to not overshoot any
the program is not listed. The unit of measurement will be what
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Our Instagram!
WATCH THE BRAND NEW
MINDSET SQUAT
Note: If you're looking for all the older videos from the intermediate v
check your conf
Just choose the "Your Program (%)" or "Your Program

based version just has more suggested numbers bas
ur Program (%)" and still adjust the some of the numbers given b
xperience lifting, these selections will impact your pr

ep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Ligh
ons.
s program has (3 Squat, 4 Bench & 2 Deadlift) you sh
or 3 if your technique is really solid.
ck 1.
he Squat:
rage amount of volume on this lift. | 3 - I can usually handle a lot of volu
nique on this lift. | 3 - My technique is almost flawless. (Very efficient)
er percentages of your one rep max) on the Squ

average. | 3 - I recover very well from higher intensities.
he Bench Press:
er percentages of your one rep max) on the Ben

he Deadlift:
er percentages of your one rep max) on the Dea

ve to decide the weight based off an RPE and fill it into this documen
e weight for the top set of that exercise is entered. It's a percentage
ver the recommended RPE for the day.
y weight or RPE and dial back the weight by 5% if the
you have used for your 1 rep maxes.
BENCH PRESS VARIANT

LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
W TIPS & TUTORIALS HERE:
BENCH PRESS DEADLIFT
vol. 2 & 3 you can find them in the video link file for this program. Just
firmation email!
m (RPE)" sheet after filling out the questionnaire.

sed on your 1RMs.
by the program based on the recommended RPE.
rogram significantly:
ht Work/School hours)
hould lean toward 2.
ume on this lift and recover well.

at?:

ch Press?:
adlift?:
nt.
drop.
e RPE is too high!
DEADLIFT VARIANT SQUAT VARIANT

DEADLIFT HIGH BAR SQUAT
DEFICIT DEADLIFT PAUSED SQUAT
BLOCK PULL PIN SQUAT
2 POSITION PAUSED DEADLIFT SSB SQUAT
PAUSED DEADLIFT TEMPO SQUAT
STIFF LEGGED SUMO FRONT SQUAT
ROMANIAN DEADLIFTS PAUSED SQUAT
TEMPO DEADLIFT
S-RST S-TI
6 4
B-RST B-TI
6 4
D-RST D-TI
6 4
1 YES
2 NO
3
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE
YOUR TRAINING VIDEOS AND SHOW SOME LOVE!
MOST OF THE ACESSORIES HAVE A

DAY 1 SETS REPS
DROP DOWN MENU WITH MULTIPLE SQUAT 1 5
OPTIONS. YOU CAN CLICK ON THE SQUAT 4 5
ACCESSORY ITSELF AND OPEN THE BENCH PRESS VARIANT 1 6
MENU TO SELECT.
BENCH PRESS VARIANT 1 6
DROP DOWN → BELT SQUAT 1 10
BELT SQUAT 2 10
DROP DOWN → BARBELL CURLS 1 MYO REPS
FACE PULLS 3 12-15
DROP DOWN → PLANKS 3 30-60s
DROP DOWN → GHD CRUNCHES 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
IF YOU'RE WONDERING WHY BENCH DAY 2 SETS REPS

HAS "0" SETS LISTED PLEASE CHECK BENCH PRESS 1 5
THE FAQ PAGE! IT'S THE FIRST BENCH PRESS 0 5
QUESTION.
- - -
DEADLIFT VARIANT 1 3
DROP DOWN → SINGLE LEG HAMSTRING CURLS 3 12-15
DROP DOWN → FLAT DB PRESS 4 10-12
DROP DOWN → WIDE GRIP PULL-UPS 4 10-12
DROP DOWN → CHEST SUPPORTED ROWS 3 10-12
DROP DOWN → WEIGHTED V-UPS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -
DAY 3 SETS REPS

SQUAT VARIANT 1 4
SQUAT VARIANT 3 0
BENCH PRESS (VARIED GRIP) 4 6
DROP DOWN → MACHINE CHEST PRESS 3 12-15
DROP DOWN → CABLE LATERAL RAISES 4 10-12
DROP DOWN → CABLE FLYS (HIGH TO LOW) 4 12-15
DROP DOWN → TRICEP PUSHDOWNS 4 15-20
DROP DOWN → GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 4
DEADLIFT 4 4
TEMPO BENCH PRESS 1 1
BENCH PRESS 4 9
SQUAT 4 7
DROP DOWN → DB STAGGERED STANCE RDL 3 8-10
DROP DOWN → SEAL ROWS 3 12-15
DB REVERSE FLYS 3 12-15
DROP DOWN → CHINESE SIDE BENDS 3 20-30
DROP DOWN → CABLE CRUNCHES 3 15-20
- - -
DAY 1 SETS REPS

SQUAT 1 4
SQUAT 4 4
BELT SQUAT 1 9
BELT SQUAT 2 9
BARBELL CURLS 1 MYO REPS
FACE PULLS 3 12-15
PLANKS 3 30-60s
GHD CRUNCHES 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 4
- - -
SINGLE LEG HAMSTRING CURLS 3 12-15
FLAT DB PRESS 4 10-12
WIDE GRIP PULL-UPS 4 10-12
CHEST SUPPORTED ROWS 3 10-12
WEIGHTED V-UPS 3 15+
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 2
SQUAT VARIANT 4 0
MACHINE CHEST PRESS 3 12-15
CABLE LATERAL RAISES 4 10-12
CABLE FLYS (HIGH TO LOW) 4 12-15
TRICEP PUSHDOWNS 4 15-20
GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 4 4
BENCH PRESS 4 8
SQUAT 4 8
DB STAGGERED STANCE RDL 3 8-10
SEAL ROWS 3 12-15
CHINESE SIDE BENDS 3 20-30
CABLE CRUNCHES 3 15-20
- - -
DAY 1 SETS REPS
YOU CAN CHANGE SOME OR ALL
SQUAT 1 3
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM.
SQUAT 2 4
SQUAT 2 4
BELT SQUAT 2 8
DROP DOWN → CABLE CURLS 1 MYO REPS
SHOULDER Ys Ts Ws 3 10-12
DROP DOWN → DEADBUGS 3 12-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 0 4
- - -
DROP DOWN → NORDIC CURLS 3 10-12
DROP DOWN → NEUTRAL GRIP PULL-DOWNS 4 8-10
DROP DOWN → PENDLEY ROWS 4 8-10
DROP DOWN → SIDE PLANKS 3 30-45s
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 6
SQUAT VARIANT 3 5
DROP DOWN → INCLINE DB PRESS 3 10-12
DROP DOWN → HALF KNEELING LANDMINE PRESS 4 8-10
DROP DOWN → STERNAL PRESS AROUND 4 10-12
DROP DOWN → DIPS 4 10-12
DROP DOWN → REVERSE PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 1 4
DEADLIFT 3 4
BENCH PRESS 4 9
SQUAT 4 8
DROP DOWN → REVERSE HYPER-EXTENSIONS 3 6-8
DROP DOWN → WEIGHTED PLANKS 3 20-40s
- - -
DAY 1 SETS REPS

SQUAT 1 2
SQUAT 2 3
SQUAT 2 3
BELT SQUAT 1 7
BELT SQUAT 2 7
CABLE CURLS 1 MYO REPS
DEADBUGS 3 12-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 3
- - -
NORDIC CURLS 3 10-12
NEUTRAL GRIP PULL-DOWNS 4 8-10
PENDLEY ROWS 4 8-10
SIDE PLANKS 3 30-45s
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 5
SQUAT VARIANT 3 4
INCLINE DB PRESS 3 10-12
HALF KNEELING LANDMINE PRESS 4 8-10
STERNAL PRESS AROUND 4 10-12
DIPS 4 10-12
REVERSE PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 2
DEADLIFT 1 3
DEADLIFT 3 3
BENCH PRESS 4 7
SQUAT 4 6
REVERSE HYPER-EXTENSIONS 3 6-8
SEAL ROWS 3 10-12
WEIGHTED PLANKS 3 20-40s
- - -
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE
MACHINE SHOULDER PRES
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
WEEK 1
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6.5 -
0 0 - -
0 0 6.5 -
0 0 - -
0 0 - -
0 - 7 -
0 - - -
0 - - -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 0 - -
- - - -
0 0 6 -
#VALUE! #VALUE! 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- #VALUE! - -

0 0 6.5 -
#VALUE! #VALUE! 6 -
0 0 6.5 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- #VALUE! - -
- 0 - -

0 0 6.5 -
#VALUE! #VALUE! - -
0 0 6 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -
END OF WEEK BODY WEIGHT:

0.0
WEEK 4
0 0 8 -
0 0 - -
0 0 8
0 0 - -
0 0 - -
0 - 8 -
0 - - -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 0 - -
- - - -
0 0 7.5 -
#VALUE! #VALUE! 7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- #VALUE! - -

0 0 7 -
#VALUE! #VALUE! 7 -
0 0 7.5 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- #VALUE! - -
- 0 - -

0 0 7.5 -
#VALUE! #VALUE! - -
0 0 7.5 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -
0.0
WEEK 7
0 0 6.5 -
0 0 - -
0 0 - -
0 0 4,5,6 -
0 - 7 -
0 - - -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 0 - -
- - - -
0 0 7 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 0 7 -
0 0 - -
0 0 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 0 - -
0 0 - -
0 0 6.5 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- 0 - -

0.0
WEEK 10
0 0 8 -
0 0 - -
0 0 - -
0 0 5.5,6.5,7.5 -
0 - 8 -
0 - - -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -

500 1000 8 -
0 0 - -
- - - -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1000 - -
- 0 - -

0 0 8 -
0 0 8 -
0 0 - -
0 0 7.5 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 0 - -
0 0 - -
0 0 8 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- 0 - -
0.0
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
E PRESS
SS
THIS IS THE (RPE) BASED VERSION OF THIS PROGRA
RECOMMENDED FOR YOU BUT YOU CAN STILL USE T
SHEET AS A GUIDE. BE SURE TO FILL IN THE NUM
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
-
-
-
-
-
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
-
-
-
-
-
-
-
-
NOTES
-
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS, RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
-
-
EACH SIDE.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS, RPE 5.5,6.5,7.5 & THEN DROP 10% FOR YOUR LAST SET.
-
-
EACH SIDE.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
BUILD UP TO A TOP SET OF 5 REPS AT RPE 6 IN THE GIVEN # OF SETS.
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
M, MOST NUMBERS ARE NOT
THE RPE CHART ON THE NEXT
MBERS THAT YOU DO HIT!
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
We
Week
1
2
3
4
5
6
7
8
9
10
11
12
We
Week
1
2
3
4
5
6
7
8
9
10
11
12
Wee
Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 5 0 0
SQUAT 4 5 0 0
BENCH PRESS VARIANT 1 6 0 0
BELT SQUAT 1 10 0 -
BELT SQUAT 2 10 0 -
BARBELL CURLS 1 MYO REPS 0 -
FACE PULLS 3 12-15 0 -
PLANKS 3 30-60s 0 -
GHD CRUNCHES 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

BENCH PRESS 1 5 0 0
BENCH PRESS 0 5 0 0
- - - - -
DEADLIFT VARIANT 1 3 0 0
DEADLIFT VARIANT 4 0 #VALUE! #VALUE!
SINGLE LEG HAMSTRING CURLS 3 12-15 0 -
FLAT DB PRESS 4 10-12 0 -
WIDE GRIP PULL-UPS 4 10-12 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
WEIGHTED V-UPS 3 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - #VALUE!

SQUAT VARIANT 1 4 0 0
SQUAT VARIANT 4 0 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 6 0 0
MACHINE CHEST PRESS 3 12-15 0 -
CABLE LATERAL RAISES 4 10-12 0 -
CABLE FLYS (HIGH TO LOW) 4 12-15 0 -
TRICEP PUSHDOWNS 4 15-20 0 -
GHD CORE ISO HOLD 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!

DEADLIFT 1 4 0 0
DEADLIFT 4 4 #VALUE! #VALUE!
TEMPO BENCH PRESS 1 1 0 0
BENCH PRESS 4 8 #VALUE! #VALUE!
SQUAT 4 8 #VALUE! #VALUE!
DB STAGGERED STANCE RDL 3 8-10 0 -
SEAL ROWS 3 12-15 0 -
DB REVERSE FLYS 3 12-15 0 -
CHINESE SIDE BENDS 3 20-30 - -
CABLE CRUNCHES 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
END OF WEEK BODY WEIG

0.0
WEEK 5
SQUAT 1 4 0 0
SQUAT 4 4 0 0
BELT SQUAT 1 9 0 -
BELT SQUAT 2 9 0 -
PLANKS 3 30-60s 0 -
- - - - -

BENCH PRESS 1 4 0 0
BENCH PRESS 0 4 0 0
- - - - -
- - - - -

- - - - -

DEADLIFT 1 3 0 0
SEAL ROWS 3 12-15 0 -
- - - - -
0.0
WEEK 8
SQUAT 1 3 0 0
SQUAT 2 4 0 0
SQUAT 2 4 0 0
BELT SQUAT 1 8 0 -
BELT SQUAT 2 8 0 -
CABLE CURLS 1 MYO REPS 0 -
SHOULDER Ys Ts Ws 3 10-12 0 -
DEADBUGS 3 12-20 0 -
- - - - -

BENCH PRESS 1 3 0 0
BENCH PRESS 0 4 0 0
- - - - -
NORDIC CURLS 3 10-12 0 -
NEUTRAL GRIP PULL-DOWNS 4 8-10 0 -
PENDLEY ROWS 4 8-10 0 -
SIDE PLANKS 3 30-45s - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 0

INCLINE DB PRESS 3 10-12 0 -
HALF KNEELING LANDMINE PRESS 4 8-10 0 -
STERNAL PRESS AROUND 4 10-12 0 -
DIPS 4 10-12 0 -
REVERSE PLANKS 3 30-60s 0 -
- - - - -

DEADLIFT 1 3 0 0
DEADLIFT 1 4 0 0
DEADLIFT 3 4 0 0
REVERSE HYPER-EXTENSIONS 3 6-8 0 -
SEAL ROWS 3 10-12 0 -
WEIGHTED PLANKS 3 20-40s - -
- - - - -

0.0
WEEK 11
SQUAT 1 1 0 0
SQUAT 2 2 0 0
SQUAT 2 2 0 0
BELT SQUAT 1 7 0 -
BELT SQUAT 2 7 0 -
- - - - -

BENCH PRESS 1 1 0 0
BENCH PRESS 0 2 0 0
- - - - -
- - - - -

DIPS 4 10-12 0 -
- - - - -

DEADLIFT 1 1 0 0
DEADLIFT 1 2 0 0
DEADLIFT 3 2 0 0
SEAL ROWS 3 10-12 0 -
- - - - -
0.0
eekly Squat Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
eekly Bench Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Deadlift Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE TEMPO
7 -
- -
7
- -
- -
7.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
6 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
6 -
7 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
7 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
RPE TEMPO
8.5 -
- -
8.5
- -
- -
8.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
- -
7.5 -
7 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7 -
8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
7.5 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
RPE TEMPO
7 -
- -
- -
5,6,7 -
7.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7.5 -
- -
6.5 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
RPE TEMPO
8.5-9.5 -
- -
- -
6,7,8 -
8.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5-9.5 -
- -
- -
8.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
8.5 -
- -
7.5 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8-9 -
- -
- -
8 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
EACH SIDE.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
EACH SIDE.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
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-
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-
-
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
ENTER YOUR OPENING

ATTEMPTS FOR THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
We
Week
1
2
3
4
5
6
7
8
9
10
11
12
Wee
Week
1
2
3
4
5
6
7
8
9
10
11
12
Wee
Week
1
2
3
4
5
6
7
8
9
10
11
12
DAY 1 SETS REPS WEIGHT
SQUAT 1 5 0
SQUAT 4 5 0
BENCH PRESS VARIANT 1 6 0
BELT SQUAT 1 10 0
BELT SQUAT 2 10 0
BARBELL CURLS 1 MYO REPS 0
FACE PULLS 3 12-15 0
PLANKS 3 30-60s 0
GHD CRUNCHES 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

BENCH PRESS 1 5 0
BENCH PRESS 0 5 0
- - - -
DEADLIFT VARIANT 1 3 0
DEADLIFT VARIANT 4 0 #VALUE!
SINGLE LEG HAMSTRING CURLS 3 12-15 0
FLAT DB PRESS 4 10-12 0
WIDE GRIP PULL-UPS 4 10-12 0
CHEST SUPPORTED ROWS 3 10-12 0
WEIGHTED V-UPS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

SQUAT VARIANT 1 3 0
SQUAT VARIANT 4 0 #VALUE!
BENCH PRESS (VARIED GRIP) 4 6 0
MACHINE CHEST PRESS 3 12-15 0
CABLE LATERAL RAISES 4 10-12 0
CABLE FLYS (HIGH TO LOW) 4 12-15 0
TRICEP PUSHDOWNS 4 15-20 0
GHD CORE ISO HOLD 3 30-60s 0
- - - -

DEADLIFT 1 4 0
DEADLIFT 4 4 #VALUE!
TEMPO BENCH PRESS 1 1 0
BENCH PRESS 4 9 #VALUE!
SQUAT 4 7 #VALUE!
DB STAGGERED STANCE RDL 3 8-10 0
SEAL ROWS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
CHINESE SIDE BENDS 3 20-30 -
CABLE CRUNCHES 3 15-20 -
- - - -
END O
WEE
SQUAT 1 4 0
SQUAT 3 4 0
BELT SQUAT 1 9 0
BELT SQUAT 2 9 0
PLANKS 3 30-60s 0
- - - -

BENCH PRESS 1 4 0
BENCH PRESS 3 4 0
- - - -
- - - -

SQUAT VARIANT 1 1 0
- - - -

DEADLIFT 1 3 0
SQUAT 3 7 #VALUE!
SEAL ROWS 3 12-15 0
- - - -
END O

SQUAT 1 2 0
SQUAT 2 3 0
SQUAT 2 3 0
BELT SQUAT 1 7 0
BELT SQUAT 2 7 0
CABLE CURLS 1 MYO REPS 0
SHOULDER Ys Ts Ws 3 10-12 0
DEADBUGS 3 12-20 0
- - - -

BENCH PRESS 1 2 0
BENCH PRESS 0 4 0
- - - -
NORDIC CURLS 3 10-12 0
NEUTRAL GRIP PULL-DOWNS 4 8-10 0
PENDLEY ROWS 4 8-10 0
SIDE PLANKS 3 30-45s -
- - - -

SQUAT VARIANT 1 1 0
SQUAT VARIANT 1 5 0
SQUAT VARIANT 3 4 0
INCLINE DB PRESS 3 10-12 0
HALF KNEELING LANDMINE PRESS 4 8-10 0
STERNAL PRESS AROUND 4 10-12 0
DIPS 4 10-12 0
REVERSE PLANKS 3 30-60s 0
- - - -

DEADLIFT 1 2 0
DEADLIFT 1 3 0
DEADLIFT 3 3 0
SQUAT 4 6 #VALUE!
REVERSE HYPER-EXTENSIONS 3 6-8 0
SEAL ROWS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
- - - -
END O
OPENING ATTEMPTS FOR TEST DAY
SQUAT 0
BENCH PRESS 0
DEADLIFT 0 WE
SQUAT 4 5 #VALUE!
DEADLIFT 1 1 0
DEADLIFT 3 2 0
- - - -

SQUAT 1 1 0
SQUAT 4 2 0
BENCH PRESS 1 1 0
BENCH PRESS 4 2 0
- - - -
REST FOR 2
SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -
END O
ekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
kly Deadlift Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
WEEK 3
DAILY VOLUME RPE TEMPO
0 7.5 -
0 - -
0 7.5
0 - -
0 - -
- 8 -
- - -
- - -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

0 7.5 -
0 - -
- - -
0 7.5 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
#VALUE! - -

0 7 -
#VALUE! 6 -
0 7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
0 - -

0 7.5 -
#VALUE! - -
0 7.5 4-5s DOWN
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -
OF WEEK BODY WEIGHT:

0.0
EK 6 | DELOAD
0 6 -
0 - -
0 6
0 - -
0 - -
- 7 -
- - -
- - -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

0 7 -
0 - -
- - -
0 5 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
#VALUE! - -

0 6 -
#VALUE! 6 -
0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
0 - -

0 6 -
#VALUE! - -
0 6 4-5s DOWN
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -
0.0
WEEK 9
0 7.5 -
0 - -
0 - -
0 5,6,7 -
- 7.5 -
- - -
- - -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

0 7.5 -
0 - -
- - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7.5 -
0 7.5 -
0 - -
0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7.5 -
0 - -
0 - -
0 7.5 4-5s DOWN
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
0 - -

0.0
EEK 12 / TEST
#VALUE! - -
#VALUE! - -
0 - -
0 - -
- 6 -
- - -
#VALUE! - -
#VALUE! - -
0 - -

0 - -
0 - -
0 - -
0 - -
- 6 -
- - -
0 - -
0 - -
OR 3 DAYS BETWEEN DAY

0 9-10 -
0 9-10 -
0 9-10 -
- - -

0.0
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
NO FATIGUE DROP.
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
EACH SIDE.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
-
-
-
-
-
-
-
-
-
ADDITIONAL NOTES
-
-
-
-
-
-
-
-
Y 2 AND DAY 3.
ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
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
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE
YOUR TRAINING VIDEOS AND SHOW SOME LOVE!
MOST OF THE ACESSORIES HAVE A

DAY 1 SETS REPS
DROP DOWN MENU WITH MULTIPLE SQUAT 1 5
OPTIONS. YOU CAN CLICK ON THE SQUAT 4 5
ACCESSORY ITSELF AND OPEN THE BENCH PRESS VARIANT 1 6
MENU TO SELECT.
DROP DOWN → LEG PRESS 1 10
LEG PRESS 2 10
DROP DOWN → BARBELL CURLS 1 MYO REPS
FACE PULLS 3 12-15
DROP DOWN → PLANKS 3 30-60s
- - -
IF YOU'RE WONDERING WHY BENCH DAY 2 SETS REPS

HAS "0" SETS LISTED PLEASE CHECK BENCH PRESS 1 5
THE FAQ PAGE! IT'S THE FIRST BENCH PRESS 0 5
QUESTION.
- - -
DROP DOWN → SINGLE LEG HAMSTRING CURLS 3 12-15
DROP DOWN → WIDE GRIP PULL-UPS 4 10-12
DROP DOWN → CHEST SUPPORTED ROWS 3 10-12
DROP DOWN → WEIGHTED V-UPS 3 15+
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 4
SQUAT VARIANT 3 0
DROP DOWN → MACHINE CHEST PRESS 3 12-15
DROP DOWN → CABLE LATERAL RAISES 4 10-12
DROP DOWN → CABLE FLYS (HIGH TO LOW) 4 12-15
DROP DOWN → TRICEP PUSHDOWNS 4 15-20
DROP DOWN → GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 4
DEADLIFT 4 4
BENCH PRESS 4 9
SQUAT 4 7
DROP DOWN → DB STAGGERED STANCE RDL 3 8-10
DROP DOWN → CHINESE SIDE BENDS 3 20-30
- - -
DAY 1 SETS REPS

SQUAT 1 4
SQUAT 4 4
LEG PRESS 1 9
LEG PRESS 2 9
BARBELL CURLS 1 MYO REPS
FACE PULLS 3 12-15
PLANKS 3 30-60s
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 4
- - -
SINGLE LEG HAMSTRING CURLS 3 12-15
WIDE GRIP PULL-UPS 4 10-12
CHEST SUPPORTED ROWS 3 10-12
WEIGHTED V-UPS 3 15+
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 2
SQUAT VARIANT 4 0
MACHINE CHEST PRESS 3 12-15
CABLE LATERAL RAISES 4 10-12
CABLE FLYS (HIGH TO LOW) 4 12-15
TRICEP PUSHDOWNS 4 15-20
GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 4 4
BENCH PRESS 4 8
SQUAT 4 8
DB STAGGERED STANCE RDL 3 8-10
SEAL ROWS 3 12-15
CHINESE SIDE BENDS 3 20-30
- - -
DAY 1 SETS REPS
YOU CAN CHANGE SOME OR ALL
SQUAT 1 3
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM.
SQUAT 2 4
SQUAT 2 4
BELT SQUAT 2 8
DROP DOWN → CABLE CURLS 1 MYO REPS
DROP DOWN → DEADBUGS 3 12-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 0 4
- - -
DROP DOWN → NORDIC CURLS 3 10-12
DROP DOWN → NEUTRAL GRIP PULL-DOWNS 4 8-10
DROP DOWN → PENDLEY ROWS 4 8-10
DROP DOWN → SIDE PLANKS 3 30-45s
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 6
SQUAT VARIANT 3 5
DROP DOWN → INCLINE DB PRESS 3 10-12
DROP DOWN → HALF KNEELING LANDMINE PRESS 4 8-10
DROP DOWN → STERNAL PRESS AROUND 4 10-12
DROP DOWN → DIPS 4 10-12
DROP DOWN → REVERSE PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 1 4
DEADLIFT 3 4
BENCH PRESS 4 9
SQUAT 4 8
DROP DOWN → REVERSE HYPER-EXTENSIONS 3 6-8
DROP DOWN → WEIGHTED PLANKS 3 20-40s
- - -
DAY 1 SETS REPS

SQUAT 1 2
SQUAT 2 3
SQUAT 2 3
BELT SQUAT 1 7
BELT SQUAT 2 7
CABLE CURLS 1 MYO REPS
DEADBUGS 3 12-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 3
- - -
NORDIC CURLS 3 10-12
NEUTRAL GRIP PULL-DOWNS 4 8-10
PENDLEY ROWS 4 8-10
SIDE PLANKS 3 30-45s
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 5
SQUAT VARIANT 3 4
INCLINE DB PRESS 3 10-12
HALF KNEELING LANDMINE PRESS 4 8-10
STERNAL PRESS AROUND 4 10-12
DIPS 4 10-12
REVERSE PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 2
DEADLIFT 1 3
DEADLIFT 3 3
BENCH PRESS 4 7
SQUAT 4 6
REVERSE HYPER-EXTENSIONS 3 6-8
SEAL ROWS 3 10-12
WEIGHTED PLANKS 3 20-40s
- - -
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE
MACHINE SHOULDER PRES
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
WEEK 1
#VALUE! #VALUE! 6.5 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7 -
0 - - -
0 - - -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! - -
- - - -
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 6 -
0 0 6.5 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- #VALUE! - -
- 0 - -

#VALUE! #VALUE! - -
0 0 6 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -

0.0
WEEK 4
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 8
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 8 -
0 - - -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
- - - -
#VALUE! #VALUE! 7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 7 -
#VALUE! #VALUE! 7 -
0 0 7.5 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- #VALUE! - -
- 0 - -

#VALUE! #VALUE! - -
0 0 7.5 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -
0.0
WEEK 7
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 0 4,5,6 -
0 - 7 -
0 - - -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -

#VALUE! #VALUE! - -
- - - -
#VALUE! #VALUE! 7 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 7 -
#VALUE! #VALUE! - -
0 0 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- #VALUE! - -
- 0 - -

#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 0 6.5 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -

0.0
WEEK 10
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 0 5.5,6.5,7.5 -
0 - 8 -
0 - - -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -

#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
- - - -
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 8 -
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
0 0 7.5 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- #VALUE! - -
- 0 - -

#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 0 8 4-5s DOWN
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -
0.0
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
E PRESS
SS
THIS IS THE (%) BASED VERSION OF THIS PROGRA
RECOMMENDED FOR YOU BUT YOU CAN STILL AD
MANUALLY BASED ON THE LISTED RPE & HOW
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
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NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
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ASCENDING SETS, RPE 5.5,6.5,7.5 & THEN DROP 10% FOR YOUR LAST SET.
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EACH SIDE.
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EACH SIDE.
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BUILD UP TO A TOP SET OF 5 REPS AT RPE 6 IN THE GIVEN # OF SETS.
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AM, MOST NUMBERS ARE
DJUST THEM UP OR DOWN
W YOU FEEL ON THE DAY!
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
We
Week
1
2
3
4
5
6
7
8
9
10
11
12
We
Week
1
2
3
4
5
6
7
8
9
10
11
12
Wee
Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
BENCH PRESS VARIANT 1 6 #VALUE! #VALUE!
LEG PRESS 1 10 0 -
LEG PRESS 2 10 0 -
PLANKS 3 30-60s 0 -
- - - - -

- - - - -
- - - - -

- - - - -

SEAL ROWS 3 12-15 0 -
- - - - -

0.0
WEEK 5
LEG PRESS 1 9 0 -
LEG PRESS 2 9 0 -
PLANKS 3 30-60s 0 -
- - - - -

- - - - -
- - - - -

- - - - -

SEAL ROWS 3 12-15 0 -
- - - - -
0.0
WEEK 8
BELT SQUAT 1 8 0 -
BELT SQUAT 2 8 0 -
- - - - -

- - - - -
- - - - -

DIPS 4 10-12 0 -
- - - - -

SEAL ROWS 3 10-12 0 -
- - - - -

0.0
WEEK 11
BELT SQUAT 1 7 0 -
BELT SQUAT 2 7 0 -
- - - - -

- - - - -
- - - - -

DIPS 4 10-12 0 -
- - - - -

SEAL ROWS 3 10-12 0 -
- - - - -
0.0
eekly Squat Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
eekly Bench Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Deadlift Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE TEMPO
7 -
- -
7
- -
- -
7.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
6 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
6 -
7 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
7 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
RPE TEMPO
8.5 -
- -
8.5
- -
- -
8.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
- -
7.5 -
7 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7 -
8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
7.5 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
RPE TEMPO
7 -
- -
- -
5,6,7 -
7.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7.5 -
- -
6.5 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
RPE TEMPO
8-9 -
- -
- -
6,7,8 -
8.5 -
- -
- -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
- -
8.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
8.5 -
- -
7.5 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
- -
8 4-5s DOWN
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
HT:
NOTES
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EACH SIDE.
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EACH SIDE.
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EACH SIDE.
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EACH SIDE.
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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
ENTER YOUR OPENING

ATTEMPTS FOR THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
We
Week
1
2
3
4
5
6
7
8
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12
Wee
Week
1
2
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10
11
12
Wee
Week
1
2
3
4
5
6
7
8
9
10
11
12
SQUAT 1 5 #VALUE!
SQUAT 4 5 #VALUE!
BENCH PRESS VARIANT 1 6 #VALUE!
LEG PRESS 1 10 0
LEG PRESS 2 10 0
PLANKS 3 30-60s 0
- - - -

- - - -
- - - -

- - - -

SQUAT 4 7 #VALUE!
SEAL ROWS 3 12-15 0
- - - -
END O
WEE
SQUAT 1 4 #VALUE!
SQUAT 3 4 #VALUE!
LEG PRESS 1 9 0
LEG PRESS 2 9 0
PLANKS 3 30-60s 0
- - - -

- - - -
- - - -

- - - -

SQUAT 3 7 #VALUE!
SEAL ROWS 3 12-15 0
- - - -
END O

SQUAT 1 2 #VALUE!
SQUAT 2 3 #VALUE!
SQUAT 2 3 #VALUE!
BELT SQUAT 1 7 0
BELT SQUAT 2 7 0
CABLE CURLS 1 MYO REPS 0
SHOULDER Ys Ts Ws 3 10-12 0
DEADBUGS 3 12-20 0
- - - -

- - - -
NEUTRAL GRIP PULL-DOWNS 4 8-10 0
PENDLEY ROWS 4 8-10 0
SIDE PLANKS 3 30-45s -
- - - -

INCLINE DB PRESS 3 10-12 0
HALF KNEELING LANDMINE PRESS 4 8-10 0
STERNAL PRESS AROUND 4 10-12 0
DIPS 4 10-12 0
REVERSE PLANKS 3 30-60s 0
- - - -

SQUAT 4 6 #VALUE!
REVERSE HYPER-EXTENSIONS 3 6-8 0
SEAL ROWS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
- - - -
END O
OPENING ATTEMPTS FOR TEST DAY
SQUAT 0
BENCH PRESS 0
DEADLIFT 0 WE
SQUAT 4 5 #VALUE!
DEADLIFT 1 1 0
DEADLIFT 3 2 0
- - - -

SQUAT 1 1 0
SQUAT 4 2 0
BENCH PRESS 1 1 0
BENCH PRESS 4 2 0
- - - -
REST FOR 2
SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -
END O
ekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
kly Deadlift Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
WEEK 3
#VALUE! 7.5 -
#VALUE! - -
#VALUE! 7.5
#VALUE! - -
#VALUE! - -
- 8 -
- - -
- - -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7.5 -
#VALUE! - -
- - -
#VALUE! 7.5 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
#VALUE! 6 -
0 7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
0 - -

#VALUE! 7.5 -
#VALUE! - -
0 7.5 4-5s DOWN
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -

0.0
EK 6 | DELOAD
#VALUE! 6 -
#VALUE! - -
#VALUE! 6
#VALUE! - -
#VALUE! - -
- 7 -
- - -
- - -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
#VALUE! - -
- - -
#VALUE! 5 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 6 -
#VALUE! 6 -
0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
0 - -

#VALUE! 6 -
#VALUE! - -
0 6 4-5s DOWN
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -
0.0
WEEK 9
#VALUE! 7.5 -
#VALUE! - -
#VALUE! - -
0 5,6,7 -
- 7.5 -
- - -
- - -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

#VALUE! 7.5 -
#VALUE! - -
- - -
#VALUE! 8 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7.5 -
#VALUE! 7.5 -
#VALUE! - -
0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
0 - -

#VALUE! 7.5 -
#VALUE! - -
#VALUE! - -
0 7.5 4-5s DOWN
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -

0.0
EEK 12 / TEST
#VALUE! - -
#VALUE! - -
0 - -
0 - -
- 6 -
- - -
#VALUE! - -
#VALUE! - -
0 - -

0 - -
0 - -
0 - -
0 - -
- 6 -
- - -
0 - -
0 - -
OR 3 DAYS BETWEEN DAY

0 9-10 -
0 9-10 -
0 9-10 -
- - -

0.0
NOTES
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NO FATIGUE DROP.
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EACH SIDE.
-
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WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
-
-
-
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-
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-
ADDITIONAL NOTES
-
-
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-
Y 2 AND DAY 3.
ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
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
YOUR RPE GUIDE
If you need a more concrete guide as to how

reps at the top and the RPE to the left and g
listed here up or down to suit the condition
RPE CALCULATOR
Calculator Reps RPE

Squat 2 7.5
Bench 5 8.5
Deadlift 3 6.5
VARIANT / OTHER 0
RPE / REPS 1 2
10 0 0
9.5 0 0
9 0 0
8.5 0 0
8 0 0
7.5 0 0
7 0 0
6.5 0 0
6 0 0
5.5 0 0
5 0 0
4 0 0
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of

part RPE is subjective as it can vary from pe
amount of effort put into the lift. The RPE s
above 10 is a failed lift/set.
Many times, when just getting into RPE or

an RPE of 8, this would be most easily unde
to have a set of 5 @ an RPE of 9, we would
simple way of quickly getting into RPE.
As you use RPE more frequently and learn a
see that the RPE of a top set, working set or
RPE of 7 and when we actual execute this to
us to drop the back down weight by 5 to 10
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/
1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.
16. Front Foot Elevated Jefferson Split Squat.
ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.
Note: This is only a warm-up recommendation, If you h

up or mix and match to suit your personal warm-ups n
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/
1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for eve

rest days.
MYO REPS EXPLAINED
Perform a activation set of 15 to 25 reps at rpe 8. Then
DENSITY PROTOCOL EXPLAINED
Perform a set with a weight you can do for 12 to 15 rep

period solely up to you! Try to overload 5 to 10lbs wee
RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
w RPE translates to percentages of your 1RM, you can take
get a good estimate as to what your weight for the day co
ns of the day.
1RM (%) Recommended Weight

??? 87.80% #VALUE!
??? 82.40% #VALUE!
??? 82.40% #VALUE!
If you have another lift or variant of

← ENTER ANY MAX percenatges based on
3 4 5 6 7
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 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 0 0 0 0
f Percieved Exertions and is a method used to communicat

erson to person but an example of an objective aspect of R
scale technically ranges from 1-10 but in practice only 6 to
explaining it to someone, the simpliest way to do so is by

erstood by saying that the athlete should pick a weight tha
say that the athlete should pick a weight that would leave
about it as it relates to you in particular, you will see that
r warm-up should impact our weight selection for the sets
op set, the RPE was closer to a 9; In this case althought the
0% to ensure that our effort on the day isn't above what it
/google search.) WATCH THE MOBILITY V

BONUS MOB
have a routine that works for then you should feel free to continue it. Yo
eeds.
/google search.)
ryone, based on your needs you can perform these 2-4 times a week afte
n perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
ps and be 1 rep shy of failure. Then repeat this load for 5 mins with the n
ekly on the initial set of 12 to 15 reps (If possible).
e a look at the personalized charts b
uld be. Then based on the warm-up
a main lift that you want to calculate

RPE for, Use this chart!
8 9 10
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 0 0
0 0 0
0 0 0
te the intensity or recommended in

RPE is the bar speed during the lift, w
10 are used. Anything below 6 is cla
comparing it to RIR (Reps In Reserv

at that would be 2 reps away from fa
e them 1 rep away from failure after
it is much more nuanced that just s
s to come. For example, if we had a
e recommended back downs are at
should be and that we continue to
VIDEOS HERE:
BILITY
u can also add to this warm-
er training sessions or on
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADL
umber of sets, reps and rest

below. Using this chart you can take a look at the
ps and how you feel, you can adjust the weight
tensity of a particular lift or set. For the most
which can fairly reliably be used to judge the
assified as too effortless to rank and anything
ve). For example if we were to have a set of 5 @

ailure with after completing 5 reps & If we were
r completing 5 reps. This is one of the most
imply "I could do 2 more reps" & you will also
recommended top set of 5 @ a recommended
a particular % or % drop, it would be smart for
manage fatigue smartly.
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can util
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what you
3. Perform your main movement with the barbell first, doing 10-15 reps for 1
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
ize the stationary bike, tread mill, rower or do
r first main movement of the training day is).
1-2 sets. Feel out the movement, positioning,

OPTIONAL DAY 5 - GPP DAY
For this program, if you would like to tr
1 - Add in the 5th training day on the re

2 - Your 5th day should be made up of 1
3 - Choose the movements you do from
a - Conditi
b - Single a
c - Shoulde
d - Incline
e - Pull-up
f - Tricep o
g - Incline
h - Hack Sq
i - Seated c
j - DB Curls
k - DB Shru
l - Farmers
4 - Your conditioning movement should

5 - Your accessories should be 3 sets & 8
6 - If you do feel like the program is bec
Build your own Day 5 B

DAY 5
CARDIO OPTION
CLICK THERE ON EACH
CLICK THERE ON EACH
"OPTION" TO OPEN EXERCISE OPTION
THE DROP DOWN EXERCISE OPTION
MENU AND CHOOSE
EXERCISE OPTION
YOUR EXERCISES →
EXERCISE OPTION
EXERCISE OPTION
SINGLE ARM DB SHOULDER PRESS
SHOULDER TRIO
INCLINE Ys Ts Ws
PULL-UPS
TRICEP OVERHEAD EXTENSIONS
INCLINE DB FLYS
HACK SQUAT
SEATED CALVE RAISE
DB CURLS
DB SHRUGS
FARMERS CARRY
CARDIO OPTION
TREADMILL
ROWER
STAIRMASTER
AIR BIKE
SLED PUSHES
SLED PULLS
FARMERS CARRY
SPRINTS
JUMP ROPE
BURPEES
BOX JUMPS
rain 5 days weekly, you can add in an additional tra
est day that is typically carded between training wee

1 conditioning movement followed by 4-5 accessory
m this list:
ioning: Treadmill, bike, walk, jog.
arm shoulder press.
er trio.
Ys Ts Ws.
ps.
overhead extension.
DB flys.
quat.
calve raise.
s with a twist.
ugs.
s Carry.
*This list is included because most other exercise
d be anywhere from 15-25mins.

8-12 reps each. RPE should range from 6-8.
coming too taxing or your recovery is impacted nega
*Example of how you can
Below, once you select your options you can fill in t

SETS REPS WEIGHT DAILY VOLUME
1 0 - -
0 0 0 -
0 0 0 -
0 0 0 -
0 0 0 -
aining session by following t
eks. (i.e. after day 4 & befor

y movements.
es can impact performance o
atively, then you should cut
n structure your day 5.*
the reps and sets you would

RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
DEADLIFT VARIANT
DEFICIT DEAD
BLOCK PULL
PAUSED DEAD
he points below:
re day 1).
on your main days.*
t out the 5th day for the 2nd phase of the program.
d like to do and refer to this on your Day 5's:

NOTES
-
-
-
-
-
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
1 A: No it's not a mistake
1 - Fill in the weight you do f
2-C
4 - If you feel like you cro
5 - The program will automat
2 A: In your order confirmation

3 A: You should rest for 3-5
4 A: Most variations are
5 A: You should
6
7 A:
8
9 A: Y
RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
FA
Q: Why is the number of sets for my backdows on b
e, it's a fatigue management system called "fatigue drops". Yo
FATIGUE DROP
for your topset, this will give you the weight for your backdow
yo
Check the notes section (highlighted in blue) to see how man

3 - In this example you are aiming for 4 total sets without
oss the RPE before you hit 4 total sets, fill in the number of se
tically give you the weight, reps and sets for your futher back
can just fill in the number you did, in this
Q: I can't access the video links i
n email there is an additional file called the "video link file", it

Q: How long should
mins between your main compounds (including all variation
Q: How do I estimate my
e roughly about 10-15% less than the main movement in term
Q: What should I do if
plug in 10-15lbs less into the program so the working sets are
Q: What should I do if my working sets
A: Drop the weight by around 5% and focus o
Q: Do I need to follow the ex
: No, the recommended weight should be a guide and you can

Q: Do I need to add weight
A: No, you can progress the accessories via adding reps as w
Q: How hard should I push secon
You should not be going "too" hard on these training days, th

Qs
ench listed as "0"? Is this a mistake in the program?
ou can follow the steps below or watch the video linked below
PS VIDEO LINK
wn sets. If you are using the % based version of the program t
ou.
ny sets you should be aiming for with you recommended weig

crossing the RPE of the Top set (RPE 6.5 in this example).
ets that you got (including the one which you crossed the RPE
down sets. If you hit the cap of the recommended sets witho
case the CAP was 4 so you can fill in "4".
n thei document. What do I do?
t includes all links that are in this program and the links in tha
I rest between sets?
s) & 1-2 mins on your accessories. If it's a very heavy day you
y variation movements?
ms of weight. Use that as a guide and adjust based on the reco
f I overshoot my RPE?
e more manageable & possibly repeat the same weight the fo
s feel way too hard for the given week?
on getting in the recommended reps and sets.
xact recommended weight?
n adjust it down or up based on how the warm-ups are feelin

to my accessories weekly?
well or if last week was too difficult you can repeat the load.
ndary and tertiary days for a lift?
he main objective of these days is to compliment the main da

w to see how it works.
this will already be done for
ght.
E). In this example 2 sets.
out crossing the RPE then you
at file work 100% of the time.

u can even rest for 6 mins.
ommended numbers.
ollowing week.
g.
ys.
TRACKER & ANALYSIS
Welcome to the program tracker sheet. In th
week in the "Your Program" tab so you can e
column to record your thoughts. Everything
visually!
WEEKLY LOG
TRAINING WEEK END OF WEEK
Start ??
1 (INTRO WEEK) 0
2 0
3 0
4 0
5 0
6 (DELOAD) 0
7 0
8 0
9 0
10 0
11 0
12 (TEST WEEK) 0
GRAPHS
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
Start 1 (INTRO WEEK) 2
1
1
VOLUME
0 0 0
0
1 2 3
1
1
VOLUME
0 0 0
0
1 2 3
NOTE: The tacker is linked to the RPE based ve
he table below you can keep track of your performance th

enter your body weight there. You can keep track of the w
else will be auto generated as you fill out the program its
NUMBER OF HARD SETS

BODY WEIGHT SQUAT BENCH PRESS DEADLIFT
?? - - -
.0 13 14 9
.0 14 14 10
.0 14 14 10
.0 14 14 10
.0 14 14 10
.0 11 15 8
.0 14 14 10
.0 14 14 10
.0 14 14 10
.0 14 14 10
.0 14 13 10
.0 10 9 5
END OF WEEK BODY WEIGHT

0.0 0.0 0.0 0.0 0.0
3 4 5 6 (DELOAD) 7
WEEK
Weekly Volume For Each

0 0 0 0
4 5 6 7
WEEK
Weekly Cumulative Volume Fo
0 0 0 0
4 5 6 7
WEEK
ersion of the program so information filled in on t
automatically updated as you run the program
hroughout the program. The end of we

weeks in which you did the optional 5t
self with your weekly numbers. There a
TOTAL TRAINING VOLUME

SQUAT BENCH PRESS DEADLIFT
- - -
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
0.0 0.0 0.0
8 9 10
Main Lift
0 0 0
8 9 10
or Each Main Lift
0 0 0
8 9 10
that sheet will be shown here. Some information that may
m and fill in the necessary data on a daily basis!
eek body weight column brings data across from

th day or not in the 5th Day column and you can
are also some graphs at the bottom which show
5TH DAY (Y/N)
-
-
-
-
-
-
-
-
-
-
-
-
-
0.0 0.0
11 12 (TEST WEEK)
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volum
0 0
11 12
Weekly Squat Cumulative Volu
Weekly Bench Cumulative Volu
Weekly Deadlift Cumulative Vo
0 0
11 12
be incomplete or missing will be filled
m the bottom of each training

n write some notes in the notes
w your progression/ records
ADDITIONAL
-
e
e
me
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
ume
ume
olume
NOTES
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT

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Welcome to your Jamal Browner x Strengt

document consists of Eight (8) sheets. The "

Note: You need to open this program on

Also we'd really appreciate it if you left a r

If you like the format and style of this progra

Google sheets or Microsoft Excel (Version 2019 or Late

WATCH THE FULL PROGRAM BREAKDOW

r)! If you are on your phone you c

ow if this is a good program for them

can check out our 1-on-1 coaching s

DEADLIFT VARIANT (PHASE 2)

can download the Microsoft Excel App

and lets us know what we did well and

service. Once coaching spots are available

- THIS QUESTIONNAIRE HAS 4 PARTS. Ple

QUESTIONNAIRE - PART 3 - BEN

IF YOU DON'T KNOW YOUR MAX

ease rate the following below based on your ex

echnique on the Squat:

o you recover from higher intensities (highe

echnique on the Bench Press:

o you recover from higher intensities (highe

echnique on the Deadlift:

o you recover from higher intensities (highe

Just choose the "Your Program (%)" or "Your Program

xperience lifting, these selections will impact your pr

er percentages of your one rep max) on the Squ

er percentages of your one rep max) on the Ben

nique on this lift. | 3 - My technique is almost flawless. (Very efficient)

er percentages of your one rep max) on the Dea

BENCH PRESS VARIANT

BENCH PRESS DEADLIFT

m (RPE)" sheet after filling out the questionnaire.

hould lean toward 2.

ume on this lift and recover well.

ume on this lift and recover well.

e RPE is too high!

DEADLIFT VARIANT SQUAT VARIANT

MOST OF THE ACESSORIES HAVE A

IF YOU'RE WONDERING WHY BENCH DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO