Bodybuilding Block I Workout Log

Bodybuilding Block I
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/Ir5l4flaM0s (copy and paste into browser).
2) Look over the included PDF document for instructions.
3) Using the drop-down cells on the ""Exercise Selection"" tab select your movements for this template. It comes pre-filled with
4)Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
5) Email support@barbellmedicine.com if you have any problems!
Version 1.0
Updated 6.20.2020
ybuilding Block I
s (copy and paste into browser).
ab select your movements for this template. It comes pre-filled with our recommended exercises.
emplate in the highlighted cell to the RIGHT
lems!
Date
6/21/2020
Version 1.0
Updated 6.20.2020
Date Day Weight (lb) Fat Carb Protein
June
6/21/2020 Sunday
6/22/2020 Monday
6/23/2020 Tuesday
6/24/2020 Wednesday
6/25/2020 Thursday
6/26/2020 Friday
6/27/2020 Saturday
6/28/2020 Sunday
6/29/2020 Monday
6/30/2020 Tuesday
7/1/2020 Wednesday
7/2/2020 Thursday
7/3/2020 Friday
7/4/2020 Saturday
7/5/2020 Sunday
7/6/2020 Monday
7/7/2020 Tuesday
7/8/2020 Wednesday
7/9/2020 Thursday
7/10/2020 Friday
7/11/2020 Saturday
7/12/2020 Sunday
7/13/2020 Monday
7/14/2020 Tuesday
7/15/2020 Wednesday
7/16/2020 Thursday
7/17/2020 Friday
7/18/2020 Saturday
7/19/2020 Sunday
7/20/2020 Monday
7/21/2020 Tuesday
Month's average Weight #DIV/0! Month's average cals
Septemb
9/1/2020 Tuesday
9/2/2020 Wednesday
9/3/2020 Thursday
9/4/2020 Friday
9/5/2020 Saturday
9/6/2020 Sunday
9/7/2020 Monday
9/8/2020 Tuesday
9/9/2020 Wednesday
9/10/2020 Thursday
9/11/2020 Friday
9/12/2020 Saturday
9/13/2020 Sunday
9/14/2020 Monday
9/15/2020 Tuesday
9/16/2020 Wednesday
9/17/2020 Thursday
9/18/2020 Friday
9/19/2020 Saturday
9/20/2020 Sunday
9/21/2020 Monday
9/22/2020 Tuesday
9/23/2020 Wednesday
9/24/2020 Thursday
9/25/2020 Friday
9/26/2020 Saturday
9/27/2020 Sunday
9/28/2020 Monday
9/29/2020 Tuesday
9/30/2020 Wednesday
Month's average Weight #DIV/0! #DIV/0! Month's average cals

Last Month's ^^
Decembe
12/1/2020 Tuesday
12/2/2020 Wednesday
12/3/2020 Thursday
12/4/2020 Friday
12/5/2020 Saturday
12/6/2020 Sunday
12/7/2020 Monday
12/8/2020 Tuesday
12/9/2020 Wednesday
12/10/2020 Thursday
12/11/2020 Friday
12/12/2020 Saturday
12/13/2020 Sunday
12/14/2020 Monday
12/15/2020 Tuesday
12/16/2020 Wednesday
12/17/2020 Thursday
12/18/2020 Friday
12/19/2020 Saturday
12/20/2020 Sunday
12/21/2020 Monday
12/22/2020 Tuesday
12/24/2020 Thursday
12/25/2020 Friday
12/26/2020 Saturday
12/27/2020 Sunday
12/28/2020 Monday
12/29/2020 Tuesday
12/31/2020 Thursday
Last Month's ^^
March
3/1/2021 Monday
3/2/2021 Tuesday
3/3/2021 Wednesday
3/4/2021 Thursday
3/5/2021 Friday
3/6/2021 Saturday
3/7/2021 Sunday
3/8/2021 Monday
3/9/2021 Tuesday
3/10/2021 Wednesday
3/11/2021 Thursday
3/12/2021 Friday
3/13/2021 Saturday
3/14/2021 Sunday
3/15/2021 Monday
3/16/2021 Tuesday
3/17/2021 Wednesday
3/18/2021 Thursday
3/19/2021 Friday
3/20/2021 Saturday
3/21/2021 Sunday
3/22/2021 Monday
3/23/2021 Tuesday
3/24/2021 Wednesday
3/25/2021 Thursday
3/26/2021 Friday
3/27/2021 Saturday
3/28/2021 Sunday
3/29/2021 Monday
3/30/2021 Tuesday
3/31/2021 Wednesday
Last Month's ^^
une
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP frequency and

Calories Weight (Kg) Weight Average
intervals)
0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
tember
intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
ember
intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
arch
intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
July
7/1/2020 Wednesday
7/2/2020 Thursday
7/3/2020 Friday
7/4/2020 Saturday
7/5/2020 Sunday
7/6/2020 Monday
7/7/2020 Tuesday
7/8/2020 Wednesday
7/9/2020 Thursday
7/10/2020 Friday
7/11/2020 Saturday
7/12/2020 Sunday
7/13/2020 Monday
7/14/2020 Tuesday
7/15/2020 Wednesday
7/16/2020 Thursday
7/17/2020 Friday
7/18/2020 Saturday
7/19/2020 Sunday
7/20/2020 Monday
7/21/2020 Tuesday
7/22/2020 Wednesday
7/23/2020 Thursday
7/24/2020 Friday
7/25/2020 Saturday
7/26/2020 Sunday
7/27/2020 Monday
7/28/2020 Tuesday
7/29/2020 Wednesday
7/30/2020 Thursday
7/31/2020 Friday
Last Month's ^^
October
10/1/2020 Thursday
10/2/2020 Friday
10/3/2020 Saturday
10/4/2020 Sunday
10/5/2020 Monday
10/6/2020 Tuesday
10/7/2020 Wednesday
10/8/2020 Thursday
10/9/2020 Friday
10/10/2020 Saturday
10/11/2020 Sunday
10/12/2020 Monday
10/13/2020 Tuesday
10/15/2020 Thursday
10/16/2020 Friday
10/17/2020 Saturday
10/18/2020 Sunday
10/19/2020 Monday
10/20/2020 Tuesday
10/22/2020 Thursday
10/23/2020 Friday
10/24/2020 Saturday
10/25/2020 Sunday
10/26/2020 Monday
10/27/2020 Tuesday
10/29/2020 Thursday
10/30/2020 Friday
10/31/2020 Saturday
Last Month's ^^
January
1/1/2021 Friday
1/2/2021 Saturday
1/3/2021 Sunday
1/4/2021 Monday
1/5/2021 Tuesday
1/6/2021 Wednesday
1/7/2021 Thursday
1/8/2021 Friday
1/9/2021 Saturday
1/10/2021 Sunday
1/11/2021 Monday
1/12/2021 Tuesday
1/13/2021 Wednesday
1/14/2021 Thursday
1/15/2021 Friday
1/16/2021 Saturday
1/17/2021 Sunday
1/18/2021 Monday
1/19/2021 Tuesday
1/20/2021 Wednesday
1/21/2021 Thursday
1/22/2021 Friday
1/23/2021 Saturday
1/24/2021 Sunday
1/25/2021 Monday
1/26/2021 Tuesday
1/27/2021 Wednesday
1/28/2021 Thursday
1/29/2021 Friday
1/30/2021 Saturday
1/31/2021 Sunday
Month's average Weight 0.1 #DIV/0! Month's average cals
Last Month's ^^
April
4/1/2021 Thursday
4/2/2021 Friday
4/3/2021 Saturday
4/4/2021 Sunday
4/5/2021 Monday
4/6/2021 Tuesday
4/7/2021 Wednesday
4/8/2021 Thursday
4/9/2021 Friday
4/10/2021 Saturday
4/11/2021 Sunday
4/12/2021 Monday
4/13/2021 Tuesday
4/14/2021 Wednesday
4/15/2021 Thursday
4/16/2021 Friday
4/17/2021 Saturday
4/18/2021 Sunday
4/19/2021 Monday
4/20/2021 Tuesday
4/21/2021 Wednesday
4/22/2021 Thursday
4/23/2021 Friday
4/24/2021 Saturday
4/25/2021 Sunday
4/26/2021 Monday
4/27/2021 Tuesday
4/28/2021 Wednesday
4/29/2021 Thursday
4/30/2021 Friday

Last Month's ^^
July
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
tober
intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
nuary
intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
April
intervals)
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0 #DIV/0!
0
Date Day Weight (lb) Fat Carb
August
Protein Calories
Date Day Weight (lb) Fat Carb Protein Calories
8/1/2020 Saturday 0
8/2/2020 Sunday 0
8/3/2020 Monday 0
8/4/2020 Tuesday 0
8/5/2020 Wednesday 0
8/6/2020 Thursday 0
8/7/2020 Friday 0
8/8/2020 Saturday 0
8/9/2020 Sunday 0
8/10/2020 Monday 0
8/11/2020 Tuesday 0
8/13/2020 Thursday 0
8/14/2020 Friday 0
8/15/2020 Saturday 0
8/16/2020 Sunday 0
8/17/2020 Monday 0
8/18/2020 Tuesday 0
8/21/2020 Friday 0
8/23/2020 Sunday 0
8/24/2020 Monday 0
8/25/2020 Tuesday 0
8/28/2020 Friday 0
8/30/2020 Sunday 0
8/31/2020 Monday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
November
11/1/2020 Sunday 0
11/2/2020 Monday 0
11/3/2020 Tuesday 0
11/6/2020 Friday 0
11/8/2020 Sunday 0
11/9/2020 Monday 0
11/10/2020 Tuesday 0
11/12/2020 Thursday 0
11/13/2020 Friday 0
11/14/2020 Saturday 0
11/15/2020 Sunday 0
11/16/2020 Monday 0
11/17/2020 Tuesday 0
11/19/2020 Thursday 0
11/20/2020 Friday 0
11/21/2020 Saturday 0
11/22/2020 Sunday 0
11/23/2020 Monday 0
11/24/2020 Tuesday 0
11/26/2020 Thursday 0
11/27/2020 Friday 0
11/28/2020 Saturday 0
11/29/2020 Sunday 0
11/30/2020 Monday 0

Last Month's ^^
February
2/1/2021 Monday 0
2/2/2021 Tuesday 0
2/4/2021 Thursday 0
2/5/2021 Friday 0
2/6/2021 Saturday 0
2/7/2021 Sunday 0
2/8/2021 Monday 0
2/9/2021 Tuesday 0
2/12/2021 Friday 0
2/14/2021 Sunday 0
2/15/2021 Monday 0
2/16/2021 Tuesday 0
2/19/2021 Friday 0
2/21/2021 Sunday 0
2/22/2021 Monday 0
2/23/2021 Tuesday 0
2/26/2021 Friday 0
2/28/2021 Sunday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0

Last Month's ^^
May
5/1/2021 Saturday 0
5/2/2021 Sunday 0
5/3/2021 Monday 0
5/4/2021 Tuesday 0
5/6/2021 Thursday 0
5/7/2021 Friday 0
5/8/2021 Saturday 0
5/9/2021 Sunday 0
5/10/2021 Monday 0
5/11/2021 Tuesday 0
5/14/2021 Friday 0
5/16/2021 Sunday 0
5/17/2021 Monday 0
5/18/2021 Tuesday 0
5/21/2021 Friday 0
5/23/2021 Sunday 0
5/24/2021 Monday 0
5/25/2021 Tuesday 0
5/28/2021 Friday 0
5/30/2021 Sunday 0
5/31/2021 Monday 0
Last Month's ^^
ust
Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg) Weight Average
intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
mber
intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
ary
intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
y
intervals)
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
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 t
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
KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0 0 0 0 0 0 0
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 0 0 0 0 0 0 0
9.5 RPE 0 0 0 0 0 0 0
9.0 RPE 0 0 0 0 0 0 0
8.5 RPE 0 0 0 0 0 0 0
8.0 RPE 0 0 0 0 0 0 0
7.5 RPE 0 0 0 0 0 0 0
7.0 RPE 0 0 0 0 0 0 0
6.5 RPE 0 0 0 0 0 0 0
ALCULATORS
ed Exertion) and number of reps.
n the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ing the number of reps for which you wish to calculate your one-rep max.
, you would enter a number in the highlighted box.
l be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 0 0
able helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
r to the highlighted box.

8 REPS 9 REPS 10 REPS
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
Exercise Slot 1
High bar back squat 0 0
High bar back squat 0
Exercise Slot 1 e1RM 0
1
High bar back squat 0 0
0.9 High bar back squat 0 0
0.6 0 0 0
0.5 0 0 0
0.4 0 0 0
0.3
0 0 0
Slot 1 Week 11 0 0
0.2
Slot 1 Week 12 0 0
0.1
Slot 1 Week 13 0 0
0
Slot
High bar1High
Weekbar 14 0
High bar High bar High bar High bar 0 0 0 0 0 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1
back back back back back back Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Slot 1 Week
squat squat 15 squat squat squat 0
squat 0
Slot 1 Week 16 0 0
Exercise E1RM Tonnage
Exercise Slot 4
Barbell Bench Press, Touch n Go- normal grip 0 0
Exercise Slot 4 e1RM
1
0.9
0.8
0.7
0.6
1
0.9
0.8
Barbell
0.7
Bench Press, Touch n Go- normal grip 0 0
Barbell
0.6
Bench Press, Touch n Go- normal grip 0 0
0.5 0 0 0
0.4 0 0 0
0.3 0 0 0
0.2 0 0 0
0.1 Slot 4 Week 11 0 0
0 Slot 4 Week 12 0 0
Barbell Barbell Barbell Barbell Barbell Barbell 0 0 0 0 Slot 4 Slot 4 Slot 4 Slot 4 Slot 4 Slot 4
BenchSlotBench
4 Week 13 Bench Bench Bench
Bench 0 0 11 Week 12 Week 13 Week 14 Week 15 Week 16
Week
Press, Press, Press, Press, Press, Press,
Touch Slot 4 Week
n Touch 14n Touch n Touch n Touch n
n Touch 0 0
Go- Go- Go- Go- Go- Go-
normalSlot 4 Week
normal 15 normal normal normal
normal 0 0
grip grip grip grip grip grip
Slot 4 Week 16 0 0
Exercise Slot 7
Romanian deadlift 0 0
Romanian deadlift 0 Exercise Slot 7 e1RM 0
Romanian
1 deadlift 0 0
Romanian
0.9 deadlift 0 0
Romanian
0.8 deadlift 0 0
Romanian
0.7 deadlift 0 0
0.6 0 0 0
0.5
0 0 0
0.4
0 0 0
0.3
0 0 0
0.2
Slot 7 Week 11
0.1
0 0
Slot
0 7 Week 12 0 0
Slot 7liftWeek l13
ift ift ift ift 0 ift 0 0 0 00 1 12 13 14 15 16
ad ad a dl a dl a dl a dl ek1 k k k k k
de de de de de de e ee ee ee ee ee
n n n n n n W W W W W W
ia ia ia ia ia ia 7 7 7 7 7 7
an an an an an an ot ot ot ot ot ot
m m m m m m Sl Sl Sl Sl Sl Sl
Ro Ro Ro Ro Ro Ro
0.2
0.1
0
ift ift ift ift ift ift 0 0 0 0 1 12 13 14 15 16
a dl a dl a dl a dl a dl a dl ek1 k k k k k
Slotde 7 Week de 14 de de de d0
e 0 W e ee ee ee ee ee
n n n n n n W W W W W
ia ia ia ia ia ia 7 7 7 7 7 7
aSlot 7 Week
n a n 15 a n a n a n a n 0 0ot
Sl Sl
ot
Sl
ot
Sl
ot
Sl
ot
Sl
ot
m m m m m m
Ro Slot R7o WeekRo16 Ro Ro Ro 0 0
Exercise Slot 10
Pull-up 0 0
Pull-up 0 Exercise Slot 10 e1RM 0
1 Pull-up 0 0
0.9 Pull-up 0 0
0.8
Pull-up 0 0
Pull-up 0 0
0.7
0 0 0
0.6
0 0 0
0.5 0 0 0
0.4 0 0 0
0.3 None 0 0
None 0 0
0.2
None 0 0
0.1
None 0 0
0 None 0 0
Pull-up Pull-up Pull-up Pull-up Pull-up Pull-up 0 0 0 0 None None None None None None
None 0 0
Exercise Slot 2
0.00% Leg press 0 Exercise Slot 2 e1RM
0
0.00% 1 Leg press 0 0
0.00% 0.9
Leg press 0 0
0.00% Leg press 0 0
0.8
0.00% Leg press 0 0
0.7
0.00% Leg press 0 0
0.00% 0.6 0 0 0
0.00% 0.5 0 0 0
0.00% 0.4 0 0 0
0.00% 0.3
0 0 0
0.00% Slot 2 Week 11 0 0
0.2
0.00% Slot 2 Week 12 0 0
0.1
0.00% Slot 2 Week 13 0 0
0Slot 2 Week 14
Slot 1 Slot 1 Slot 1 0.00%
Slot 1 Slot 1 0 0
1 Week 12 Week 13 Week 14 Week 15 Week 16 Leg Leg Leg Leg Leg Leg 0 0 0 0 Slot 2 Slot 2 Slot 2 Slot 2 Slot 2 Slot 2
0.00% press
Slot press15press
2 Week press press 0press 0 Week Week Week Week Week Week
11 12 13 14 15 16
0.00% Slot 2 Week 16 0 0
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Flat dumbbell flye 0 0
0% Flat dumbbell flye 0Exercise Slot 5 e1RM 0
0% Flat
1 dumbbell flye 0 0
0.9
0.8
0.7
1
0% Flat
0.9 dumbbell flye 0 0
0% Flat
0% Flat
0% 0.6 0 0 0
0% 0.5 0 0 0
0% 0.4 0 0 0
0% 0.3 0 0 0
0% Slot
0.2 5 Week 11 0 0
0% Slot
0.1 5 Week 12 0 0
Slot 4 Slot 4 Slot 4 Slot 4 Slot 4
eek 12 Week 13 Week 14 Week 0%
15 Week 16 Slot
0 5 Week 13 0 0
0% Slot fl5yeWeek
fly 14
e ye ye ye 0flye 0 0 0 00
k1
1
k1
2 13 k1
4 15 16
l l l l l l fl l l fl l l fl l l e e k e k k
e e e e e e e e ee e ee ee
0% bb 5 Week
Slot bb bb
15 bb bb bb 0 0W W W W W W
um um um um um um t5 t5 t5 t5 t5 t5
td td td td td td S lo lo lo lo lo lo
0% a
Fl Slot
a
Fl 5 Week Fl
a 16Fl a
Fl
a
Fl
a 0 0 S S S S S
Exercise Slot 8
0% Hip Thrust 0 Exercise Slot 8 e1RM0
0% Hip Thrust 0 0
1
0% Hip Thrust 0 0
0.9
0% Hip Thrust 0 0
0.8
0% Hip Thrust 0 0
0% 0.7 Hip Thrust 0 0
0% 0.6 0 0 0
0% 0.5 0 0 0
0% 0.4 0 0 0
0% 0.3 0 0 0
0% 0.2
Slot 8 Week 11 0 0
0% Slot 8 Week 12 0 0
0.1
11 2 3 4 0% 15 6 Slot 8 Week 13 0 0
k1 k1 k1 k k1 0
ee ee ee ee ee
W W W W W Hip Hip Hip Hip Hip Hip 0 0 0 0 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
7 7 7 7 7 Thrust Thrust Thrust Thrust Thrust Thrust Week Week Week Week Week Week
ot ot ot ot ot
Sl Sl Sl Sl Sl 11 12 13 14 15 16
0.3
0.2
0.1
11 k1
2
k1
3
k1
4
k1
5
k1
6
0
ee ee ee 0% ee ee Slot
W W W W W Hip 8 Week
Hip 14 Hip Hip Hip 0
Hip 0 0 0 00 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
t7 t7 t7 7 7 Thrust Thrust Thrust Thrust Thrust Thrust
S lo S lo S lo Sl
ot 0% lot
S
Slot 8 Week 15 0 0 Week
11
Week Week Week Week Week
12 13 14 15 16
0% Slot 8 Week 16 0 0
Exercise Slot 11
0% Machine Row 0 0
0% Machine Row 0 0
1
0% Machine Row 0 0
0.9
0% Machine Row 0 0
0.8
0% Machine Row 0 0
0.7
0% Machine Row 0 0
0.6
0% 0 0 0
0.5
0% 0 0 0
0.4
0% 0 0 0
0.3
0% 0.2
0 0 0
0% 0.1
None 0 0
0% 0
None 0 0
0% None
w w w w w0 w 0 0 0 0 0 ne ne ne ne ne ne
Ro Ro Ro Ro Ro Ro No No No No No No
0% ne None ne ne ne ne 0 in
e 0
hi hi hi hi hi ch
0% ac None ac ac ac ac a0 0
M M M M M M
one None None None None None
0% None 0 0
Exercise Slot 3
0.00% Leg extensions 0 0
1
0.9
0.8
0.7
0.6
0.00% 0 0 0
0.5
0.00% 0 0 0
0.00% 0.4 0 0 0
0.00% 0.3 0 0 0
0.00% 0.2Slot 3 Week 11 0 0
0.00% 0.1Slot 3 Week 12 0 0
0.00% 0Slot 3 Week 13 0 0
ns ns ns ns ns ns 0 0 0 0 1 2 3 4 15 6
0.00% Slots io 3 Week s io 14s io s io s io s io 0 0ek 1 ek1 ek1 k1 k k1
Slot 2 Slot 2 Slot 2 Slot 2 Slot 2 Slot 2 n n n n n n e e e ee ee e e
te te te te te te W W W W W W
Week Week Week Week Week Week
0.00% exSlot 3 ex Week ex 15 ex ex ex 0 t3 0 3 3 3 3 3
11 12 13 14 15 16 Le
g
Le
g
Le
g
Le
g
Le
g
Le
g lo ot ot ot ot ot
S Sl Sl Sl Sl Sl
0.00% Slot 3 Week 16 0 0
Exercise Slot 6
0% Seated overhead press 0 0
0% Seated overhead press 0
Exercise Slot 6 e1RM0
0% Seated overhead press 0 0
1
0.9
0.8
0.7
1
0% Seated overhead
0.9
press 0 0
0% Seated overhead
0.8 press 0 0
0% Seated overhead
0.7 press 0 0
0% 0.60 0 0
0% 0.50 0 0
0% 0.40 0 0
0.3
0% 0 0 0
0.2
0% Slot 6 Week 11 0 0
0.1
0% Slot 6 Week 12 0 0
0
0% Slot 6 Week
ss
13 s s s 0s s 0 0 0 00 1 2 13 14 15 16
e es es es es es k1 k1
pr pr pr pr pr pr ee ee e ek e ek e ek e ek
11 k1
2
k1
3
k1
4 0%
k1
5
k1
6 Slot 6 Week
ea
d 14
ea
d
ea
d ad ad 0ead 0 W W W W W W
ek e ee e ee ee rh rh rh rhe rhe h 6 6 6 6 6 6
e e e e e e e er l ot l ot l ot l ot l ot l ot
W W W W 0%5 W Slot ov6 Week ov 15ov ov ov ov 0 S0 S S S S S
t5 t5 t5 t5 ot ed ed ed ed ed ed
S lo S lo S lo S lo Sl at at at at at at
0% e e
SSlot 6S Week e
S 16 S e S e S e 0 0
Exercise Slot 9
0% Lying leg curl 0 0
0% Lying leg curl Exercise
0 Slot 9 e1RM 0
0% 1 Lying leg curl 0 0
0% 0.9 Lying leg curl 0 0
0% 0.6 0 0 0
0% 0.5
0 0 0
0% 0 0 0
0.4
0% 0 0 0
0.3
0% Slot 9 Week 11 0 0
0.2
0% Slot 9 Week 12 0 0
0.1
0% Slot 9 Week 13 0 0
0
Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Lying Lying Lying Lying Lying Lying 0 0 0 0 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9
Week Week Week Week Week Week leg curl leg curl leg curl leg curl leg curl leg curl Week Week Week Week Week Week
11 12 13 14 15 16 11 12 13 14 15 16
0.3
0.2
0.1
0
Slot 8 Slot 8 Slot 8 Slot 8 0%
Slot 8 Slot 8 Slot 9 Week 14
Lying Lying Lying Lying Lying Lying
0 0 0 0 0
0Slot 9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9
Week Week Week Week 0% Week Week Slot
leg curl9leg
Week 15curl leg curl leg curl leg curl
curl leg 0 0Week Week Week Week Week Week
11 12 13 14 15 16 11 12 13 14 15 16
0% Slot 9 Week 16 0 0
Exercise Slot 12
M 0% Flat Dumbbell Bench 0 0
0% Flat Dumbbell Bench 0 0
0% 1
Flat Dumbbell Bench 0 0
0.9
0% Flat Dumbbell Bench 0 0
0.8
0% Flat0.7 Dumbbell Bench 0 0
0% Flat0.6 Dumbbell Bench 0 0
0% 0.5 0 0 0
0% 0.4 0 0 0
0% 0.3 0 0 0
0.2
0% 0 0 0
0.1
0% None 0 0
0
0% Noneh h h h h 0h 0 0 0 0 0 ne
nc nc nc nc nc nc ne ne ne ne ne
0% e
None e e e e e0 0N
o No No No No No
0 ne ne ne ne ne ne l lB l lB l lB l lB l lB l lB
No No N o No
0% No No e
bb None bb
e
bb
e
bb
e
bb
e
bb
e
0 0
um u m u m u m u m u m
D D D D D D
0% at at None at at at at 0 0
Fl Fl Fl Fl Fl Fl
0% None 0 0
AU/CU
0% 15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No back down sets. Do twice per week.
0% 15 reps @ RPE 8 x 2 sets. Do twice per week
0% 15 reps @ RPE 8 x 3 sets. Do twice per week
0% 15 reps @ RPE 8 x 3 sets. Do twice per week #DIV/0!
0% 15 reps @ RPE 8 x 3 sets. Do twice per week #DIV/0! #VALUE!
0% 15 reps @ RPE 8 x 3 sets. Do twice per week #DIV/0! #VALUE!
0% Biceps II Programming Week 7 #DIV/0! #VALUE!
0% Biceps II Programming Week 8 #DIV/0! #VALUE!
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!
1 2 3 14 15 6
ek1 ek1 k k0% k1 0.00 0.00 #DIV/0!
e e ee ee e e
W W W W W
t3 ot
3
ot
3
ot
3 0%
ot
3 0.00 0.00 #DIV/0!
Sl Sl Sl Sl
0% 0.00 0.00 #DIV/0!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
11 12 3 14
0%15 16
ek ek k1 ek ek ek
e e ee e e e
W W W W W0% W
t 6 t 6 t 6 t 6 6
o o o o ot
Sl Sl Sl Sl 0%Sl
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9
ek Week Week Week Week Week
1 12 13 14 15 16
0%
9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9
ek Week Week Week Week 0% Week
1 12 13 14 15 16
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0% e
ne ne ne ne ne n
No No No No 0% No
0%
0%
0%
Avg Intensity
LEG EXERCISE SELECTION
Quadriceps I High bar back squat
Quadriceps II Leg press
Hamstring/Hinge Romanian deadlift
Glute Hip Thrust
Isolation Quadriceps Leg extensions
Isolation Hamstring Lying leg curl
Calves I Seated calf raise
Calves II Standing calf raise on step
BACK EXERCISE SELECTION
Vertical Pull Pull-up
Horizontal Pull I Bent-over row
Horizontal Pull II Machine Row

Traps Barbell shrug
LECTION CHEST EXERCISE
gh bar back squat Horizontal Press I
Leg press Horizontal Press II
omanian deadlift Chest Isolation
Hip Thrust
Leg extensions
Lying leg curl
eated calf raise
ng calf raise on step
ELECTION SHOULDER EXERCIS
Pull-up Vertical Press
Bent-over row Shoulder Isolation I
Machine Row Shoulder Isolation II

Barbell shrug
CHEST EXERCISE SELECTION
Barbell Bench Press, Touch n Go- normal grip
Flat Dumbbell Bench
Flat dumbbell flye
SHOULDER EXERCISE SELECTION
Seated overhead press
Upright Rows (DB or BB)
Dumbbell lateral raises

ARM EXERCISE SELECTION
Triceps I Overhead E-Z bar triceps extension
Triceps II Rope press downs
Biceps I Barbell Curl
Biceps II Spider curl
AB EXERCISE SELECTION
Ab I Ab wheel roll out
Ab II Hanging knee raises

ps extension
wns
out
aises
1 Day 1
Exercise One High bar back squat
Exercise Two Leg press
Exercise Three Leg extensions

Week One
Notes
Exercise Four Seated calf
Programming 12 reps @ RPE 6, 12 reps @ R
Exercise Five None

Programming None
-9 Day 1

Week Two
Notes
Programming 12 reps @ RPE 8

Exercise Five None
Programming None
-19
Day 1

Week Three
Notes

We
Exercise Five None
Programming None
-29
Day 1

ek Four
Notes
Week F
Exercise Five None
Programming None
-39
Day 1
Week

ive
Week Five
Notes
Exercise Five None
Programming None
-49
Day 1

Week Six
Notes
Exercise Five None
Programming None
Day 1
10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Exercise One
10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Exercise Two
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8 Exercise Three
Notes
Seated calf raise Exercise Four
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8 Programming
None Exercise Five

None Programming
Day 1
10 reps @ RPE 7 x 3 sets Exercise One
10 reps @ RPE 7 x 3 sets Exercise Two
12 reps @ RPE 8 x 3 sets Exercise Three
Notes
12 reps @ RPE 8 x 2 sets Programming

None Exercise Five
None Programming
Day 1
Notes

None Exercise Five
None Programming
Day 1
Notes
None Exercise Five
None Programming
Day 1

Notes
None Exercise Five
None Programming
Day 1

Notes
None Exercise Five
None Programming
Day 2
Flat dumbbell flye
Bent-over row
10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets

Day 2
Flat dumbbell flye
Bent-over row
10 reps @ RPE 8 x 2 sets

Day 2
Flat dumbbell flye
Bent-over row
Day 2
Flat dumbbell flye

Bent-over row
Day 2
Flat dumbbell flye

Bent-over row
Day 2
Flat dumbbell flye

Bent-over row

Day 2
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8 Exercise Two
10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Exercise Three
Notes
Bent-over row Exercise Four
RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Programming
Upright Rows (DB or BB) Exercise Five

RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Programming
Day 2
Notes

Day 2
Notes

Day 2
Notes
Day 2

Notes
Day 2

Notes
0 Exercise Five

Day 3
Romanian deadlift
Hip Thrust
Lying leg curl
Standing calf raise on step
15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8
None
None
Day 3
Romanian deadlift
Hip Thrust
Lying leg curl

None
None
Day 3
Romanian deadlift
Hip Thrust
Lying leg curl

None
None
Day 3
Romanian deadlift
Hip Thrust
Lying leg curl

None
None
Day 3
Romanian deadlift
Hip Thrust
Lying leg curl

None
None
Day 3
Romanian deadlift
Hip Thrust
Lying leg curl
None
None
Day 3
10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Exercise Two
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8 Exercise Three
Notes
Standing calf raise on step Exercise Four
15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8 Programming
None Exercise Five

None Programming
Day 3
Notes

None Exercise Five
None Programming
Day 3
Notes

None Exercise Five
None Programming
Day 3
Notes
None Exercise Five
None Programming
Day 3

Notes
None Exercise Five
None Programming
Day 3

Notes
None Exercise Five
None Programming
Day 4
Pull-up
Machine Row
Flat Dumbbell Bench
Barbell shrug
Day 4
Pull-up
Machine Row
Flat Dumbbell Bench

Barbell shrug
Day 4
Pull-up
Machine Row
Flat Dumbbell Bench

Barbell shrug
Day 4
Pull-up
Machine Row
Flat Dumbbell Bench

Barbell shrug
Day 4
Pull-up
Machine Row
Flat Dumbbell Bench

Barbell shrug
Day 4
Pull-up
Machine Row
Flat Dumbbell Bench
Barbell shrug

Day 4
10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Mode
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8 Conditioning
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8 Triceps I
Triceps II
Dumbbell lateral raises Biceps I
15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8 Biceps II
Barbell shrug Trunk II

eps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets Trunk II
Day 4
10 reps @ RPE 7 x 3 sets Mode
12 reps @ RPE 8 x 2 sets Conditioning
12 reps @ RPE 7 x 3 sets Triceps I
Triceps II
15 reps @ RPE 8 x 2 sets Biceps II

10 reps @ RPE 8 x 2 sets Trunk II
Day 4
Triceps II

Day 4
Triceps II
Day 4

Triceps II
Day 4

Triceps II

GPP
Exercise
25 minutes of steady state cardio (RPE 6) 2x/wk

4000 steps per day minimum
Overhead E-Z bar triceps extension
Rope press downs
Barbell Curl
Spider curl
Ab wheel roll out

Hanging knee raises
GPP
Exercise

Rope press downs
Barbell Curl
Spider curl
Ab wheel roll out
Hanging knee raises
GPP
Exercise

Rope press downs
Barbell Curl
Spider curl
Ab wheel roll out
Hanging knee raises
GPP
Exercise

Rope press downs

Barbell Curl
Spider curl
Ab wheel roll out
Hanging knee raises
GPP
Exercise


Rope press downs
Barbell Curl
Spider curl
Ab wheel roll out
Hanging knee raises
GPP
Exercise

Rope press downs
Barbell Curl
Spider curl
Ab wheel roll out
Hanging knee raises

GPP
Programming

12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No back down sets. Do

twice per week.

twice per week.

twice per week.

twice per week.
2 sets of 8-15 reps taken to ~ RPE 8. Do twice per week.

2 sets of 10-20 reps taken to ~ RPE 8
GPP
Programming

12 reps @ RPE 8 x 2 sets. Do twice per week.
15 reps @ RPE 8 x 2 sets. Do twice per week

GPP
Programming


GPP
Programming


GPP
Programming


GPP
Programming


Week 1 1 <Generator Inp
Block Type Intro
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
High bar back squat 0.0 0 REPS
Leg press 0.0 0 REPS

OTALS
Leg extensions 0.0 0 REPS
Barbell Bench Press, Touch n Go- normal grip 0.0 0 REPS
Flat dumbbell flye 0.0 0 REPS

WEEK 1 TO
Seated overhead press 0.0 0 REPS
Romanian deadlift 0.0 0 REPS
Hip Thrust 0.0 0 REPS
Lying leg curl 0.0 0 REPS
Pull-up 0.0 0 REPS
Machine Row 0.0 0 REPS
Flat Dumbbell Bench 0.0 0 REPS
Weekly AU 15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @
AWCR
EXERCISE 1
High bar back squat
REPS &
10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No
INTENSITY:
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian deadlift
REPS &
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-
0.0
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pull-up
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
Conditioning
25 minutes of steady state cardio (RPE 6) 2x/w

NOTES:
GPP
Barbell Curl
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. N
NOTES:
sets. Do twice per week.
erator Input Date 6/21/2020
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
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
RPE 7, 15 reps @ RPE 8. No back down sets. Do twice per week.

1 EXERCISE 2
Leg press
REPS &
s @ RPE 8. No back off sets 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE
INTENSITY:
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
ormal grip Flat dumbbell flye
REPS &
s @ RPE 8. No back off sets 12 reps @ RPE 6, 12 reps @ RPE 7, 12 rep
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Hip Thrust
REPS &
s @ RPE 8. No back off sets 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE
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-
0.0
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Machine Row
REPS &
s @ RPE 8. No back off sets 12 reps @ RPE 6, 12 reps @ RPE 7, 12 rep
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
o (RPE 6) 2x/wk 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No

NOTES:
nimum per week.
Spider curl
s @ RPE 8. No back down
15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No back down sets.
eek.
SE 2 EXERCISE
Leg extensions
REPS &
7, 10 reps @ RPE 8. No back off sets 12 reps @ RPE 6, 12 reps @ RPE
INTENSITY:
REST PERIODS
between work sets 2-3 Minutes rest between
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-
0.0 0.0
REP MAX:
SESSION TIME SESSION

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

0.0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
ye Seated overhead press
REPS &
@ RPE 7, 12 reps @ RPE 8 10 reps @ RPE 6, 10 reps @ RPE 7, 10 rep
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-
0.0 0.0
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
0.0 TONNAGE: 0.0

SE 2 EXERCISE
Lying leg curl
REPS &
7, 10 reps @ RPE 8. No back off sets 12 reps @ RPE 6, 12 reps @ RPE
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-
0.0 0.0
REP MAX:

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

0.0 TONNAGE: 0.0
SE 2 EXERCISE
Flat Dumbbell Bench
REPS &
@ RPE 7, 12 reps @ RPE 8 12 reps @ RPE 6, 12 reps @ RPE
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-
0.0 0.0
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
0.0 TONNAGE: 0.0
s extension Rope press downs
eps @ RPE 8. No back down sets. Do twice 15 reps @ RPE 6, 15 reps @ RPE 7, 15 re
NOTES:
week. sets. Do twice per w
Ab wheel roll out

o back down sets. Do twice per week. 2 sets of 8-15 reps taken to ~ RPE 8. Do twice
CISE 3 ACCESSORIE
nsions Seated calf raise
12 reps @ RPE 7, 12 reps @ RPE 8
12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps
utes rest between work sets
RPE INTENSITY NOTES
Day 1 Supplement 2
Day 1 Supplement 2
Day 1 Supplement 2 Notes
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
head press Bent-over row
@ RPE 7, 10 reps @ RPE 8. No back off sets
RPE INTENSITY NOTES
Upright Rows (DB or BB

0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
g curl Standing calf raise on step
RPE INTENSITY NOTES
None
None
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
ell Bench Dumbbell lateral raises

RPE INTENSITY NOTES
Barbell shrug
0.0
0
0%
0 REPS
0.0
0 lbs 0
s downs Hanging knee raises
@ RPE 7, 15 reps @ RPE 8. No back down

s. Do twice per week.
roll out WEEKLY AU

RPE 8. Do twice per week. 0
ACCESSORIES
Seated calf raise
NOTES
Day 1 Supplement 2
Day 1 Supplement 2
Day 1 Supplement 2 Notes

ACCESSORIES
Bent-over row
s @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets
NOTES

ACCESSORIES
NOTES
None
None
None
ACCESSORIES

NOTES
Barbell shrug
s @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off sets

Hanging knee raises
WEEKLY AU
0
Week 2 2
Bodybuilding
Block Type
Block 1, Week 2
TOTALS BY EXERCISE

OTALS

WEEK 2 TO
Pull-up 0.0 0 REPS
Weekly AU 15 reps @ RPE 8 x 2
AWCR
EXERCISE 1
High bar back squat
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian deadlift
REPS &
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-
0.0
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pull-up
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
Conditioning

NOTES:
GPP
Barbell Curl
NOTES: 12 reps @ RPE 8 x 2 sets. Do twice per week
Date 6/28/2020
ERCISE

INTENSITY MAX
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
ps @ RPE 8 x 2 sets. Do twice per week

1 EXERCISE 2
Leg press
REPS &
sets 10 reps @ RPE 7 x 3 sets
INTENSITY:
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rmal grip Flat dumbbell flye
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Hip Thrust
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-
0.0
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Machine Row
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
(RPE 6) 2x/wk
NOTES: 12 reps @ RPE 8 x 2 sets. Do twice per
mum
Spider curl
ice per week. 15 reps @ RPE 8 x 2 sets. Do twice per week
SE 2 EXERCISE
Leg extensions
REPS &
PE 7 x 3 sets 12 reps @ RPE 8 x
INTENSITY:
REST PERIODS
etween work sets 2-3 Minutes rest between
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0

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-
0 0.0
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
SE 2 EXERCISE
Lying leg curl
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0
SE 2 EXERCISE
Flat Dumbbell Bench
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-
0 0.0
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
extension Rope press downs
ets. Do twice per week. NOTES: 15 reps @ RPE 8 x 2 sets. Do
Ab wheel roll out

e per week 2 sets of 8-15 reps taken to ~ RPE 8. Do twice
CISE 3 ACCESSORIE
reps @ RPE 8 x 3 sets
RPE INTENSITY NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES

0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES
None
None
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE

RPE INTENSITY NOTES
Barbell shrug
0.0
0
0%
0 REPS
0.0
0 lbs 0
PE 8 x 2 sets. Do twice per week 2 sets of 10-20 reps taken to ~ RPE 8
roll out WEEKLY AU

ACCESSORIES
Seated calf raise
NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
ACCESSORIES
Bent-over row
NOTES

ACCESSORIES
NOTES
None
None
None
ACCESSORIES

NOTES
Barbell shrug

Hanging knee raises
WEEKLY AU
0
Bodybuilding
Block Type
Block 1, Week 3
TOTALS BY EXERCISE

OTALS

WEEK 3 TO
Pull-up 0.0 0 REPS
AWCR
EXERCISE 1
High bar back squat
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian deadlift
REPS &
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-
0.0
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pull-up
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
Conditioning

NOTES:
GPP
Barbell Curl
ERCISE

INTENSITY MAX
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

1 EXERCISE 2
Leg press
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Hip Thrust
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-
0.0
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Machine Row
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
(RPE 6) 2x/wk
mum
Spider curl
SE 2 EXERCISE
Leg extensions
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0

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-
0 0.0
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
SE 2 EXERCISE
Lying leg curl
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0
SE 2 EXERCISE
Flat Dumbbell Bench
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-
0 0.0
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
Ab wheel roll out

CISE 3 ACCESSORIE
RPE INTENSITY NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES

0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES
None
None
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE

RPE INTENSITY NOTES
Barbell shrug
0.0
0
0%
0 REPS
0.0
0 lbs 0
PE 8 x 3 sets. Do twice per week 3 sets of 10-20 reps taken to ~ RPE 8. Do twice
roll out WEEKLY AU

ACCESSORIES
Seated calf raise
NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
ACCESSORIES
Bent-over row
NOTES

ACCESSORIES
NOTES
None
None
None
ACCESSORIES

NOTES
Barbell shrug

Hanging knee raises
WEEKLY AU
0
Bodybuilding
Block Type
Block 1, Week 4
TOTALS BY EXERCISE

OTALS

WEEK 4 TO
Pull-up 0.0 0 REPS
AWCR
EXERCISE 1
High bar back squat
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian deadlift
REPS &
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-
0.0
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pull-up
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
Conditioning

NOTES:
GPP
Barbell Curl
ERCISE

INTENSITY MAX
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

1 EXERCISE 2
Leg press
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Hip Thrust
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-
0.0
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Machine Row
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
(RPE 6) 2x/wk
mum
Spider curl
SE 2 EXERCISE
Leg extensions
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0

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-
0 0.0
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
SE 2 EXERCISE
Lying leg curl
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0
SE 2 EXERCISE
Flat Dumbbell Bench
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-
0 0.0
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
Ab wheel roll out

CISE 3 ACCESSORIE
RPE INTENSITY NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES

0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES
None
None
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE

RPE INTENSITY NOTES
Barbell shrug
0.0
0
0%
0 REPS
0.0
0 lbs 0
roll out WEEKLY AU

ACCESSORIES
Seated calf raise
NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
ACCESSORIES
Bent-over row
NOTES

ACCESSORIES
NOTES
None
None
None
ACCESSORIES

NOTES
Barbell shrug

Hanging knee raises
WEEKLY AU
0
Bodybuilding
Block Type
Block 1, Week 5
TOTALS BY EXERCISE

OTALS

WEEK 5 TO
Pull-up 0.0 0 REPS
AWCR #VA
EXERCISE 1
High bar back squat
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian deadlift
REPS &
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-
0.0
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pull-up
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
Conditioning

NOTES:
GPP
Barbell Curl
ERCISE

INTENSITY MAX
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
#VALUE!
1 EXERCISE 2
Leg press
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Hip Thrust
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-
0.0
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Machine Row
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
(RPE 6) 2x/wk
mum
Spider curl
SE 2 EXERCISE
Leg extensions
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0

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-
0 0.0
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
SE 2 EXERCISE
Lying leg curl
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0
SE 2 EXERCISE
Flat Dumbbell Bench
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-
0 0.0
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
Ab wheel roll out

CISE 3 ACCESSORIE
RPE INTENSITY NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES

0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES
None
None
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE

RPE INTENSITY NOTES
Barbell shrug
0.0
0
0%
0 REPS
0.0
0 lbs 0
roll out WEEKLY AU

ACCESSORIES
Seated calf raise
NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
ACCESSORIES
Bent-over row
NOTES

ACCESSORIES
NOTES
None
None
None
ACCESSORIES

NOTES
Barbell shrug

Hanging knee raises
WEEKLY AU
0
Bodybuilding
Block Type
Block 1, Week 6
TOTALS BY EXERCISE

OTALS

WEEK 6 TO
Pull-up 0.0 0 REPS
AWCR #VA
EXERCISE 1
High bar back squat
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian deadlift
REPS &
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-
0.0
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pull-up
REPS &
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
Conditioning

NOTES:
GPP
Barbell Curl
ERCISE

INTENSITY MAX
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
#VALUE!
1 EXERCISE 2
Leg press
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Hip Thrust
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-
0.0
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Machine Row
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-
0.0
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0
0 WEIGHT 0 lbs
(RPE 6) 2x/wk
mum
Spider curl
SE 2 EXERCISE
Leg extensions
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0

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-
0 0.0
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
SE 2 EXERCISE
Lying leg curl
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-
0 0.0
REP MAX:

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

0 TONNAGE: 0.0
SE 2 EXERCISE
Flat Dumbbell Bench
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-
0 0.0
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
0 TONNAGE: 0.0
Ab wheel roll out

CISE 3 ACCESSORIE
RPE INTENSITY NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES

0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE
RPE INTENSITY NOTES
None
None
None
0.0
0%
0 REPS
0.0
0 lbs 0
CISE 3 ACCESSORIE

RPE INTENSITY NOTES
Barbell shrug
0.0
0
0%
0 REPS
0.0
0 lbs 0
roll out WEEKLY AU

ACCESSORIES
Seated calf raise
NOTES
Day 1 Supplement 2
Day 1 Supplement 2
None
ACCESSORIES
Bent-over row
NOTES

ACCESSORIES
NOTES
None
None
None
ACCESSORIES

NOTES
Barbell shrug

Hanging knee raises
WEEKLY AU
0

Bodybuilding Block I Workout Log

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Bodybuilding Block I Workout Log

Uploaded by

Copyright:

Available Formats

Bodybuilding Block I

2) Look over the included PDF document for instructions.

5) Email support@barbellmedicine.com if you have any problems!

s (copy and paste into browser).

emplate in the highlighted cell to the RIGHT

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

Conditioning (GPP frequency and

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

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

Month's average Weight #DIV/0! 0.1 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

ESTIMATED 1 REP MAX 0 0 0 0 0 0 0

ESTIMATED RPE CALCULATOR

ed Exertion) and number of reps.

, you would enter a number in the highlighted box.

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

8 REPS 9 REPS 10 REPS

r to the highlighted box.

Avg Intensity Exercise E1RM Tonnage

Quadriceps I High bar back squat

Quadriceps II Leg press

Hamstring/Hinge Romanian deadlift

Glute Hip Thrust

Isolation Quadriceps Leg extensions

Isolation Hamstring Lying leg curl

Calves I Seated calf raise

Calves II Standing calf raise on step

BACK EXERCISE SELECTION

Vertical Pull Pull-up

Horizontal Pull I Bent-over row

Horizontal Pull II Machine Row

gh bar back squat Horizontal Press I

Leg press Horizontal Press II

omanian deadlift Chest Isolation

Lying leg curl

eated calf raise

ng calf raise on step

ELECTION SHOULDER EXERCIS

Pull-up Vertical Press

Bent-over row Shoulder Isolation I

Machine Row Shoulder Isolation II

Barbell Bench Press, Touch n Go- normal grip

Flat Dumbbell Bench

Flat dumbbell flye

SHOULDER EXERCISE SELECTION

Seated overhead press

Upright Rows (DB or BB)

Dumbbell lateral raises

Triceps I Overhead E-Z bar triceps extension

Triceps II Rope press downs

Biceps I Barbell Curl

Biceps II Spider curl

Ab I Ab wheel roll out

Ab II Hanging knee raises

Exercise Two Leg press

Exercise Three Leg extensions

Exercise Four Seated calf

Programming 12 reps @ RPE 6, 12 reps @ R

Exercise Five None