YOUR PROFILE

NAME Shubham
AGE 21
SQUAT 240
BENCH PRESS 150
DEADLIFT 282.5
STARTING BODY WEIGHT 114
ACCESSORIES
CLICK TO CHOOSE YOUR
VARIANT → PAUSED DEADLIFT 260
HIGH BAR SQUAT 220
CLICK TO CHOOSE YOUR
VARIANT → PAUSED SQUAT 230

INSTRUCTIONS & INFO

Welcome to your StrengthStudioTT Training program! This docum

you'll enter your information before you start the program and a
program. The "Your Program" sheet is where you will see your 1
INSTRUCTIONS BELOW BEFORE GETTING STARTED.

Instructions:
- Before getting started with or taking a full look at the p

1. Your Best Squat, Bench Press

working with during the next 12

2. Your Age & Starting Body Wei

3. For the "Squat Variant" & "De

max for this movement.
 4. Your Best High Bar Squat or a c

5. Rate your ability below to han

1 - I usually can't recover from m

SELECT HERE →

- During the program there are some things you will need

1. The information you NEED

used for calulations in your

2. You should/can also fill in

3. The information you shoul

week.

Tips & Things To Note:

1. In your program even though an exercise may be listed, if there
2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
3. If there is a zero in the "WEIGHT" column & there is no RPE give
4. Sometimes when it says weight will be auto generated the
5. If you do over shoot the RPE of a top set, please auto regulate
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. The best split for this program is DAY 1 - DAY 2 - REST - DAY 3 -
8. If you do have an emergency question that is not answ

Email:
Instagram:
 WATCH THE EXPLAINER

ENTER YOUR CURRENT BEST LIFTS

AND OTHER ←INFORMATION
Here!

ogram! This document consists of two sheets. The "Start" sheet, is where
he program and also where you can get detailed information on the
ou will see your 12 weeks of programming laid out. PLEASE READ ALL THE
TED.

ull look at the program, these are the things you need to fill in/select in the "Your P

uat, Bench Press & Deadlift or a conservative estimate of what you can lift at an RPE of 9 in eac
uring the next 12 weeks.

tarting Body Weight. These are not completely necessary before starting the program but they

at Variant" & "Deadlift Variant" you will need to Click on the cell to select which variant you w
ovement.
gh Bar Squat or a conservative estimate of what you can lift at an RPE of 9 in this movement.

ility below to handle/recover from volume for each main lift (Your selection will alter your pro
n't recover from much volume on this lift. | 2 - I can handle an average amount of volume on

SQUAT BENCH PRESS DEADLIFT

3 3 3
CLICK THE CELL TO OPEN THE DROP DOWN
MENU OR ENTER 1,2 OR 3.

gs you will need to/should enter on a weekly & daily basis:

ation you NEED to fill in on a daily basis are the weights you moved for any RPE base
lations in your program.

d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".

ation you should fill in on a weekly basis is your end of week body weight, the area fo

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerc
the "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
here is no RPE given then that weight will be auto generated once the weight for the top s
o generated the weight for the top set may be repeated for the working sets, this is NO
ase auto regulate (drop the weight) on the downsets so that reps are not grinded out.
R KG) for the program is not listed. The unit of measurement will be what you have used for you
2 - REST - DAY 3 - REST - DAY 4 - REST - DAY 1. (EXAMPLE: SUNDAY, MONDAY, WEDNESDAY, FR
that is not answered within this document. Feel free to shoot us an email or Instag

Email Us!
Our Instagram!
THE EXPLAINER VIDEO:

Here!

/select in the "Your Profile" table above:

n lift at an RPE of 9 in each respective lift. These will be used to calculate some of the numbers

ting the program but they do provide a good point of reference for the future.

elect which variant you want to use for this program. Following that you can enter an estimated
f 9 in this movement.

ction will alter your program to suit you!):

e amount of volume on this lift. | 3 - I can usually handle a lot of volume on this lift and recov

oved for any RPE based sets. Simply enter the Top weight used as just a number a

S COMMENTS".

ody weight, the area for this information to be entered can be seen below each individua

lumns, then that exercise is not to be performed that week.

have to decide the weight based off an RPE and fill it into this document.
the weight for the top set of that exercise is entered.
orking sets, this is NOT an error in the program.
not grinded out.
hat you have used for your 1 rep maxes.
ONDAY, WEDNESDAY, FRIDAY)
us an email or Instagram DM:

DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
able above:

tive lift. These will be used to calculate some of the numbers you will be

de a good point of reference for the future.

se for this program. Following that you can enter an estimated or actual 1 rep
 uit you!):
| 3 - I can usually handle a lot of volume on this lift and recover well.

Simply enter the Top weight used as just a number as these are

ormation to be entered can be seen below each individual training

ot to be performed that week.

d off an RPE and fill it into this document.
at exercise is entered.
error in the program.
maxes.

M:

SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 WEEK 1
DAY 1 SETS REPS WEIGHT
SQUAT 4 4 180
BENCH PRESS 4 4 113
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 3 5 182
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) 4 6 98
PAUSED SQUAT - - -
PAUSED SQUAT 2 6 150
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 3 4 212
SQUAT 3 8 156
CLOSE GRIP BENCH PRESS 3 9 100
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 4 4 197
BENCH PRESS 4 4 123
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 4 7 195
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) 4 7 105
PAUSED SQUAT 1 6 0
PAUSED SQUAT 2 6 0
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 4 4 232
SQUAT 3 7 180
 CLOSE GRIP BENCH PRESS 3 8 0
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 240
SQUAT 4 3 228
BENCH PRESS 1 3 0
BENCH PRESS 4 3 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 1 1 0
PAUSED DEADLIFT 4 5 208
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 4 6 120
PAUSED SQUAT 1 1 0
PAUSED SQUAT 2 5 0
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
 TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 4 3 0
SQUAT 4 5 187
LONG PAUSE BENCH PRESS 2 1 0
LONG PAUSE BENCH PRESS 4 6 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAY 1 SETS REPS WEIGHT
SQUAT 5 2 0
BENCH PRESS 6 2 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 0
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 4 7 0
HB SQUAT 4 4 172
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
 TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 3 1 0
DEADLIFT 3 2 0
SQUAT 3 6 197
LONG PAUSE BENCH PRESS 3 1 0
LONG PAUSE BENCH PRESS 4 3 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

PROGRAM ANALYSIS

Body Weight
120.0
114.0

100.0

80.0
BODY WEIGHT

60.0

40.0

20.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
BODY WE
60.0

40.0

20.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12

WEEK

Weekly Cumula

80000

70000

60000

50000

46400
VOLUMe

40000
37691 38118

33798

30753
30000 29478

25548

22549 23208
21587
20000 20508

15330 15600
13291
11160
10000
8418
6840
5273
 21587
20000 20508

15330 15600
13291
11160
10000
8418
6840
5273

0
1 2 3 4 5 6

WEEK
WEEK 1
DAILY VOLUME RPE TEMPO NOTES
2880 - - TENSION & CONTROL.
1800 - - PAUSED.
- 7-8 - -
- 7 - -
- - - -
2880 - - -
1800 - - -

DAILY VOLUME RPE TEMPO NOTES

2730 - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
2730 - - -

DAILY VOLUME RPE TEMPO NOTES

2340 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
- - - -
1794 - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
1794 - - -
2340 - - -

DAILY VOLUME RPE TEMPO NOTES

2543 - - -
3744 - - -
2700 6 - -
- 7-8 - -
- 7-8 - -
 - - - -
3744 - - -
2700 - - -
2543 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO NOTES
3149 - - TENSION & CONTROL.
1968 - - PAUSED.
- 8-9 - -
- 8-9 - -
- - - -
3149 - - -
1968 - - -

DAILY VOLUME RPE TEMPO NOTES

5460 - - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
5460 - - -

DAILY VOLUME RPE TEMPO NOTES

2940 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
0 - - -
2940 - - -

DAILY VOLUME RPE TEMPO NOTES

3706 - - -
3780 - - -
 0 7 - -
- 8-9 - -
- 8-9 - -
- - - -
3780 - - -
0 - - -
3706 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAILY VOLUME RPE TEMPO NOTES
720 8 - TENSION & CONTROL.
2736 - - WEIGHT WILL BE AUTO GENERATED.
0 8 - PAUSED.
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- - - -
3456 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 6-7 - -
4160 - - -
0 7 - -
- 7-8 - -
- 7-8 - -
- - - -
0 - - -
4160 - - -

DAILY VOLUME RPE TEMPO NOTES

2880 - - -
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
 0 - - -
2880 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7-8 - -
3744 - - -
0 7 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
3744 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAILY VOLUME RPE TEMPO NOTES
0 8 - -
0 8 - -
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

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

DAILY VOLUME RPE TEMPO NOTES

0 8 - -
2746 - - -
- 7-8 - -
- 7-8 - -
- - - -
2746 - - -
 0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7 - -
0 7 - -
3542 - - -
0 7-8 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
3542 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start 114.0

1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

0.0 0.0 0.0 0.0

9 10 11 12
 9 0.0

10 0.0
0.0 0.0 0.0 0.0 11 0.0
9 10 11 12

12 0.0

Weekly Cumulative Volume For Each Main Lift

72405

67610

61734

56937
55446
53971 53971 53971 53971

50560
49350

46400
45318

37691 38118

34941
33798
31788 31788 31788 31788
30753
29478
28428

25548
23208
20508
 20508

4 5 6 7 8 9 10 11 12

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
72405 7
8
67610 9
10
11
12

56937

53971
Weekly Bench Cumulative Volume
Week
1
2
3
Weekly Squat Cumulative Volume 4
Weekly Bench Cumulative Volume 5
Weekly Deadlift Cumulative Volume 6
7
34941
8
9
31788 10
11
12

Weekly Deadlift Cumulative Volume

Week
1
2
 3
4
5
6
7
8
11 12 9
10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 4 4 187 2995
BENCH PRESS 4 4 117 1872
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2995
TOTAL BENCH PRESS VOLUME - - - 1872

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 4 6 187 4493
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 4493

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) 4 6 102 2448
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT 2 6 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2448

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 220 3526
SQUAT 3 8 163 3917
CLOSE GRIP BENCH PRESS 3 8 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 3917
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 3526

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 4 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 4 5 203 4056
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 4056

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 6 113 2700
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT 2 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2700

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 3 240 2882
 SQUAT 4 6 180 4320
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 5 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 4320
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2882

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 2 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 2 0 0
BENCH PRESS 4 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 4 4 213 3411
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 3411

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 7 120 3360
PAUSED SQUAT 2 1 0 0
PAUSED SQUAT 2 6 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
 TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 3360

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 5 2 0 0
SQUAT 3 7 192 4032
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 4 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 4032
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 1 0 0
BENCH PRESS 5 1 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 3 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 6 0 0
HB SQUAT 4 4 176 2816
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2816
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 1 0 0
DEADLIFT 1 2 0 0
SQUAT 3 5 204 3060
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 2 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 3060
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0
 Weekly Squat Cumulative Volume
Cumulative Volume
8418
15330 10000
22549
29478
33798 9166
9000
38118
45318
49350 8418
8296
55446 8000 8018
61734
67610
72405 7219
7000 6929 693
6840 6912

Weekly Bench Cumulative Volume

Cumulative Volume
6840 6000
11160
15600
20508 5273
VOLUME

23208 5000
4908
25548
28428 4440
4320 432
31788
31788 4000
31788
31788
34941
3000
270
Weekly Deadlift Cumulative Volume
Cumulative Volume
5273 2000
13291

1000
 2000

21587
30753
37691 1000
46400
50560
53971
53971 0
1 2 3 4 5
53971
53971
56937
K2
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
6 - -
7-8 - -
7-8 - -
 - - -
- - -
- - -
- - -

ODY WEIGHT:

K5
RPE TEMPO NOTES
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K8
RPE TEMPO NOTES
8 - TENSION & CONTROL.
- - WEIGHT WILL BE AUTO GENERATED.
8 - PAUSED.
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
 - - -
- - -

RPE TEMPO NOTES

7-8 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K 11
RPE TEMPO NOTES
8 - -
8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
 - - -

RPE TEMPO NOTES

7-8 - -
7-8 - -
- - -
7-8 3s PAUSE -
7 3s PAUSE -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:
 Weekly Volume For Each Main Lift

9166

8709

8296

7219 7200
6929 6938

6288
6096
5876

4908
4795

4440
4320 4320
4160
4032

3411
3360
3153
2966
2880
2700

2340
 2340

0 0 0
3 4 5 6 7 8 9 10 11 12

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Volume

6288 Week
1
5876
2
3
Weekly Squat Volume 4
Weekly Bench Volume 5
4795 Weekly Deadlift Volume
6
7
8
9
10
11
3153 12
2966

Weekly Deadlift Volume

Week
1
2
 3
4
5
6
7
8
0 0 9
10 11 12
10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 4 4 192 3072
BENCH PRESS 4 4 120 1920
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 3072
TOTAL BENCH PRESS VOLUME - - - 1920

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 4 6 195 4680
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 4680

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) 4 6 105 2520
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT 2 7 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2520

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 226 3616
SQUAT 3 8 173 4147
CLOSE GRIP BENCH PRESS 3 7 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 4147
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 3616

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 4 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 4 6 203 4867
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 4867

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 5 117 2340
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT 2 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2340

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 240 3842
 SQUAT 4 6 180 4320
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 6 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 4320
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 3842

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 2 0 0
BENCH PRESS 6 2 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 7 0 0
HB SQUAT 4 4 165 2640
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2640
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 DEADLIFT 3 1 0 0
DEADLIFT 3 2 0 0
SQUAT 3 6 192 3456
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 3 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 3456
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 12
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
SQUAT 3 3 187 1685
BENCH PRESS 1 1 0 0
BENCH PRESS 3 3 117 1053
DEADLIFT 2 1 0 0
DEADLIFT 3 5 198 2966
- - - - -
TOTAL SQUAT VOLUME - - - 1685
TOTAL BENCH PRESS VOLUME - - - 1053
TOTAL DEADLIFT VOLUME - - - 2966

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 3 6 173 3110
BENCH PRESS 4 5 105 2100
SEATED CABLE ROWS 3 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 3110
TOTAL BENCH PRESS VOLUME - - - 2100

REST 2-3 DAYS BETWEEN DAYS 2&3.

DAY 3 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 0 233 0
BENCH PRESS 1 0 146 0
DEADLIFT 1 0 274 0
- - - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
8418
6912
7219
6929
4320
4320
7200
4032
6096
6288
5876
4795

Weekly Bench Volume

Volume
6840
4320
4440
4908
2700
2340
2880
3360
0
0
0
3153

Weekly Deadlift Volume

Volume
5273
8018
8296
9166
6938
8709
4160
3411
0
0
0
2966
3
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
8-9 - -
8-9 - -
8-9 - -
8-9 - -
- - -
- - -

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
8-9 - -
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7 - -
8-9 - -
8-9 - -
 - - -
- - -
- - -
- - -

Y WEIGHT:

6
RPE TEMPO NOTES
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

9
RPE TEMPO NOTES
7 - -
7 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
- - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

 7 - -
6 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

12
RPE TEMPO ADDITIONAL NOTES
6-7 - -
- - -
6-7 - -
- - -
6-7 - -
- - -
- - -
- - -
- - -
- - -

RPE TEMPO ADDITIONAL NOTES

- - -
- - -
6 - -
- - -
- - -
- - -

WEEN DAYS 2&3.

RPE TEMPO ADDITIONAL NOTES
9-10 - AMRAP/REP TEST.
9-10 - AMRAP/REP TEST.
 9-10 - AMRAP/REP TEST.
- - -

Y WEIGHT:
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS