Hypertrophy I (Kilos) Originale

Hypertrophy 1 (Kilos)
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into browser).
2) Look over the included PDF document for instructions.
3) Using the drop-down cells on the ""Exercise Selection"" tab select your movements for this template. It comes pre-filled wit
4)Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
5) Email info@barbellmedicine.com if you have any problems!"
Version 1.3
Updated 3.18.2020
trophy 1 (Kilos)
ws (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
ms!"
Date
25\7\2021
Version 1.3
Updated 3.18.2020
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 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ONE REP MAX
70.4 kgs
ESTIMATED RPE CALCULATOR

Once you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) a
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 70.4 kgs 67.2 kgs 64.9 kgs 62.8 kgs 60.7 kgs 58.9 kgs 57.1 kgs
9.5 RPE 68.8 kgs 66.1 kgs 63.8 kgs 61.8 kgs 59.8 kgs 58.0 kgs 56.2 kgs
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
52.0 kgs
0.0 kgs 0.0 kgs 70.4 kgs
E REP MAX
70.4 kgs
table 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
55.3 kgs 53.6 kgs 52.0 kgs
54.5 kgs 52.8 kgs 50.9 kgs
53.6 kgs 52.0 kgs 49.7 kgs
52.8 kgs 50.9 kgs 48.8 kgs
52.0 kgs 49.7 kgs 47.8 kgs
50.9 kgs 48.8 kgs 46.9 kgs

49.7 kgs 47.8 kgs 45.9 kgs
48.8 kgs 46.9 kgs 45.0 kgs

Date Day Weight (lb) Fat
December
Carb Protein Calories Weight (Kg)
Date Day Weight (lb) Fat Carb Protein Calories Weight (Kg)
12/1/2018 Sunday 0 0
12/2/2018 Monday 0 0
12/3/2018 Tuesday 0 0
12/4/2018 Wednesday 0 0
12/5/2018 Thursday 0 0
12/6/2018 Friday 0 0
12/7/2018 Saturday 0 0
12/8/2018 Sunday 0 0
12/9/2018 Monday 0 0
12/10/2018 Tuesday 0 0
12/11/2018 Wednesday 0 0
12/12/2018 Thursday 0 0
12/13/2018 Friday 0 0
12/14/2018 Saturday 0 0
12/15/2018 Sunday 0 0
12/16/2018 Monday 0 0
12/17/2018 Tuesday 0 0
12/18/2018 Wednesday 0 0
12/19/2018 Thursday 0 0
12/20/2018 Friday 0 0
12/21/2018 Saturday 0 0
12/22/2018 Sunday 0 0
12/23/2018 Monday 0 0
12/24/2018 Tuesday 0 0
12/25/2018 Wednesday 0 0
12/26/2018 Thursday 0 0
12/27/2018 Friday 0 0
12/28/2018 Saturday 0 0
12/29/2018 Sunday 0 0
12/30/2018 Monday 0 0
12/31/2018 Tuesday 0 0
Month's average Weight #DIV/0! Month's average cals 0
March
3/1/2019 Saturday 0 0
3/2/2019 Sunday 0 0
3/3/2019 Monday 0 0
3/4/2019 Tuesday 0 0
3/5/2019 Wednesday 0 0
3/6/2019 Thursday 0 0
3/7/2019 Friday 0 0
3/8/2019 Saturday 0 0
3/9/2019 Sunday 0 0
3/10/2019 Monday 0 0
3/11/2019 Tuesday 0 0
3/12/2019 Wednesday 0 0
3/13/2019 Thursday 0 0
3/14/2019 Friday 0 0
3/15/2019 Saturday 0 0
3/16/2019 Sunday 0 0
3/17/2019 Monday 0 0
3/18/2019 Tuesday 0 0
3/19/2019 Wednesday 0 0
3/20/2019 Thursday 0 0
3/21/2019 Friday 0 0
3/22/2019 Saturday 0 0
3/23/2019 Sunday 0 0
3/24/2019 Monday 0 0
3/25/2019 Tuesday 0 0
3/26/2019 Wednesday 0 0
3/27/2019 Thursday 0 0
3/28/2019 Friday 0 0
3/29/2019 Saturday 0 0
3/30/2019 Sunday 0 0
3/31/2019 Monday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
June
6/1/2019 Sunday 0 0
6/2/2019 Monday 0 0
6/3/2019 Tuesday 0 0
6/5/2019 Thursday 0 0
6/6/2019 Friday 0 0
6/7/2019 Saturday 0 0
6/8/2019 Sunday 0 0
6/9/2019 Monday 0 0
6/10/2019 Tuesday 0 0
6/11/2019 Wednesday 0 0
6/12/2019 Thursday 0 0
6/13/2019 Friday 0 0
6/14/2019 Saturday 0 0
6/15/2019 Sunday 0 0
6/16/2019 Monday 0 0
6/17/2019 Tuesday 0 0
6/18/2019 Wednesday 0 0
6/19/2019 Thursday 0 0
6/20/2019 Friday 0 0
6/21/2019 Saturday 0 0
6/22/2019 Sunday 0 0
6/23/2019 Monday 0 0
6/24/2019 Tuesday 0 0
6/25/2019 Wednesday 0 0
6/26/2019 Thursday 0 0
6/27/2019 Friday 0 0
6/28/2019 Saturday 0 0
6/29/2019 Sunday 0 0
6/30/2019 Monday 0 0
0 0
Last Month's ^^
September
9/1/2019 Monday 0 0
9/2/2019 Tuesday 0 0
9/4/2019 Thursday 0 0
9/5/2019 Friday 0 0
9/6/2019 Saturday 0 0
9/7/2019 Sunday 0 0
9/8/2019 Monday 0 0
9/9/2019 Tuesday 0 0
9/10/2019 Wednesday 0 0
9/11/2019 Thursday 0 0
9/12/2019 Friday 0 0
9/13/2019 Saturday 0 0
9/14/2019 Sunday 0 0
9/15/2019 Monday 0 0
9/16/2019 Tuesday 0 0
9/17/2019 Wednesday 0 0
9/18/2019 Thursday 0 0
9/19/2019 Friday 0 0
9/20/2019 Saturday 0 0
9/21/2019 Sunday 0 0
9/22/2019 Monday 0 0
9/23/2019 Tuesday 0 0
9/24/2019 Wednesday 0 0
9/25/2019 Thursday 0 0
9/26/2019 Friday 0 0
9/27/2019 Saturday 0 0
9/28/2019 Sunday 0 0
9/29/2019 Monday 0 0
9/30/2019 Tuesday 0 0
0 0
Last Month's ^^
December
12/1/2019 Monday 0 0
12/2/2019 Tuesday 0 0
12/3/2019 Wednesday 0 0
12/4/2019 Thursday 0 0
12/5/2019 Friday 0 0
12/6/2019 Saturday 0 0
12/7/2019 Sunday 0 0
12/8/2019 Monday 0 0
12/9/2019 Tuesday 0 0
12/10/2019 Wednesday 0 0
12/11/2019 Thursday 0 0
12/12/2019 Friday 0 0
12/13/2019 Saturday 0 0
12/14/2019 Sunday 0 0
12/15/2019 Monday 0 0
12/16/2019 Tuesday 0 0
12/17/2019 Wednesday 0 0
12/18/2019 Thursday 0 0
12/19/2019 Friday 0 0
12/20/2019 Saturday 0 0
12/21/2019 Sunday 0 0
12/22/2019 Monday 0 0
12/23/2019 Tuesday 0 0
12/24/2019 Wednesday 0 0
12/25/2019 Thursday 0 0
12/26/2019 Friday 0 0
12/27/2019 Saturday 0 0
12/28/2019 Sunday 0 0
12/29/2019 Monday 0 0
12/30/2019 Tuesday 0 0
12/31/2019 Wednesday 0 0
Last Month's ^^
er Weight Average Conditioning (GPP frequency and intervals) Date Day Weight (lb) Fat
Jan
Conditioning (GPP
Weight Average Date Day Weight (lb) Fat
frequency and intervals)
1/1/2019 Wednesday
1/2/2019 Thursday
1/3/2019 Friday
1/4/2019 Saturday
1/5/2019 Sunday
1/6/2019 Monday
0 1/7/2019 Tuesday
1/8/2019 Wednesday
1/9/2019 Thursday
1/10/2019 Friday
1/11/2019 Saturday
1/12/2019 Sunday
1/13/2019 Monday
0 1/14/2019 Tuesday
1/15/2019 Wednesday
1/16/2019 Thursday
1/17/2019 Friday
1/18/2019 Saturday
1/19/2019 Sunday
1/20/2019 Monday
0 1/21/2019 Tuesday
1/22/2019 Wednesday
1/23/2019 Thursday
1/24/2019 Friday
1/25/2019 Saturday
1/26/2019 Sunday
1/27/2019 Monday
0 1/28/2019 Tuesday
1/29/2019 Wednesday
1/30/2019 Thursday
1/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^
A
Conditioning (GPP
4/1/2019 Tuesday
4/2/2019 Wednesday
4/3/2019 Thursday
4/4/2019 Friday
4/5/2019 Saturday
4/6/2019 Sunday
0 4/7/2019 Monday
4/8/2019 Tuesday
4/9/2019 Wednesday
4/10/2019 Thursday
4/11/2019 Friday
4/12/2019 Saturday
4/13/2019 Sunday
0 4/14/2019 Monday
4/15/2019 Tuesday
4/16/2019 Wednesday
4/17/2019 Thursday
4/18/2019 Friday
4/19/2019 Saturday
4/20/2019 Sunday
0 4/21/2019 Monday
4/22/2019 Tuesday
4/23/2019 Wednesday
4/24/2019 Thursday
4/25/2019 Friday
4/26/2019 Saturday
4/27/2019 Sunday
0 4/28/2019 Monday
4/29/2019 Tuesday
4/30/2019 Wednesday

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

Last Month's ^^
May
5/1/2019 Thursday 0 0
5/2/2019 Friday 0 0
5/3/2019 Saturday 0 0
5/4/2019 Sunday 0 0
5/5/2019 Monday 0 0
5/6/2019 Tuesday 0 0
5/8/2019 Thursday 0 0
5/9/2019 Friday 0 0
5/10/2019 Saturday 0 0
5/11/2019 Sunday 0 0
5/12/2019 Monday 0 0
5/13/2019 Tuesday 0 0
5/14/2019 Wednesday 0 0
5/15/2019 Thursday 0 0
5/16/2019 Friday 0 0
5/17/2019 Saturday 0 0
5/18/2019 Sunday 0 0
5/19/2019 Monday 0 0
5/20/2019 Tuesday 0 0
5/21/2019 Wednesday 0 0
5/22/2019 Thursday 0 0
5/23/2019 Friday 0 0
5/24/2019 Saturday 0 0
5/25/2019 Sunday 0 0
5/26/2019 Monday 0 0
5/27/2019 Tuesday 0 0
5/28/2019 Wednesday 0 0
5/29/2019 Thursday 0 0
5/30/2019 Friday 0 0
5/31/2019 Saturday 0 0
Last Month's ^^
August
8/1/2019 Friday 0 0
8/2/2019 Saturday 0 0
8/3/2019 Sunday 0 0
8/4/2019 Monday 0 0
8/5/2019 Tuesday 0 0
8/7/2019 Thursday 0 0
8/8/2019 Friday 0 0
8/9/2019 Saturday 0 0
8/10/2019 Sunday 0 0
8/11/2019 Monday 0 0
8/12/2019 Tuesday 0 0
8/13/2019 Wednesday 0 0
8/14/2019 Thursday 0 0
8/15/2019 Friday 0 0
8/16/2019 Saturday 0 0
8/17/2019 Sunday 0 0
8/18/2019 Monday 0 0
8/19/2019 Tuesday 0 0
8/20/2019 Wednesday 0 0
8/21/2019 Thursday 0 0
8/22/2019 Friday 0 0
8/23/2019 Saturday 0 0
8/24/2019 Sunday 0 0
8/25/2019 Monday 0 0
8/26/2019 Tuesday 0 0
8/27/2019 Wednesday 0 0
8/28/2019 Thursday 0 0
8/29/2019 Friday 0 0
8/30/2019 Saturday 0 0
8/31/2019 Sunday 0 0
Last Month's ^^
November
11/1/2019 Saturday 0 0
11/2/2019 Sunday 0 0
11/3/2019 Monday 0 0
11/4/2019 Tuesday 0 0
11/5/2019 Wednesday 0 0
11/6/2019 Thursday 0 0
11/7/2019 Friday 0 0
11/8/2019 Saturday 0 0
11/9/2019 Sunday 0 0
11/10/2019 Monday 0 0
11/11/2019 Tuesday 0 0
11/12/2019 Wednesday 0 0
11/13/2019 Thursday 0 0
11/14/2019 Friday 0 0
11/15/2019 Saturday 0 0
11/16/2019 Sunday 0 0
11/17/2019 Monday 0 0
11/18/2019 Tuesday 0 0
11/19/2019 Wednesday 0 0
11/20/2019 Thursday 0 0
11/21/2019 Friday 0 0
11/22/2019 Saturday 0 0
11/23/2019 Sunday 0 0
11/24/2019 Monday 0 0
11/25/2019 Tuesday 0 0
11/26/2019 Wednesday 0 0
11/27/2019 Thursday 0 0
11/28/2019 Friday 0 0
11/29/2019 Saturday 0 0
11/30/2019 Sunday 0 0
0 0
Last Month's ^^
y Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Weight Average
0
0
Conditioning (GPP
Weight Average
0
0
0
Conditioning (GPP
Weight Average
0
0
0
er
Conditioning (GPP
Weight Average
0
0
0
Exercise Slot 1
High bar back squat w/ belt 0.0 kgs 0.0 kgs
Exercise Slot 4 e1RM
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
Low bar back squat w/belt
0.6 kgs
0.0 kgs 0.0 kgs
0.5 kgs
0.0 kgs 0.0 kgs
Low
0.4 kgs bar back squat w/belt 0.0 kgs 0.0 kgs
Low
Low
0.1 kgs Slot 1 Week 11 0.0 kgs 0.0 kgs
Barbell Barbell Barbell Barbell Barbell Paused Paused Paused Paused Paused Slot 4 Slot 4 Slot 4 Slot 4 Slot 4 Slot 4
Slot 1 Week
Bench Bench13 Bench Bench Bench 0.0 kgs bench bench bench bench
bench 0.0 kgs
Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Press, Press, Press, Press, Press, press, press, press, press, press,
Slot 1 nWeek
Touch Touch14n Touch n Touch n Touch n 0.0 kgs normal normal normal normal
normal 0.0 kgs
Go- Go- Go- Go- Go- grip grip grip grip grip
Slot 1 Week
normal normal15 normal normal normal 0.0 kgs 0.0 kgs
grip grip grip grip grip
Slot 1 Week 16 0.0 kgs 0.0 kgs
Exercise E1RM Tonnage
Exercise Slot 4
Barbell Bench Press, Touch n Go- normal grip 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0.6 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
Paused bench press, normal grip 0.0 kgs 0.0 kgs
0.6 kgs
0.5 kgs
0.4 kgs bench press, normal grip
Paused 0.0 kgs 0.0 kgs
0.3 kgs bench press, normal grip
Paused 0.0 kgs 0.0 kgs
High bar High bar High bar High bar High bar Low bar Low bar Low bar Exercise
Low bar LowSlot
bar 1 e1RM
Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1
Slot
back 4 Week
back 14 back back back 0.0
backkgs back back back back0.0Week
kgs 11 Week 12 Week 13 Week 14 Week 15 Week 16
squat w/ squat w/ squat w/ squat w/ squat w/ squat squat squat squat squat
Slot
belt 4 Week
belt 15 belt belt belt 0.0 kgsw/belt w/belt w/belt w/belt
w/belt 0.0 kgs
Exercise Slot 7
Sumo deadlift w/ belt 0.0 kgs 0.0 kgs
Sumo deadlift w/ belt 0.0 kgs 0.0 kgs
Sumo deadlift w/ belt 0.0 kgs Exercise Slot 7 e1RM0.0 kgs
Sumo
1.0 kgs deadlift w/ belt
0.0 kgs 0.0 kgs
Sumo
0.9 kgs deadlift w/ belt 0.0 kgs 0.0 kgs
0.8 kgs
Conventional deadlift w/ belt 0.0 kgs 0.0 kgs
0.7 kgs
Conventional
Conventional
0.4 kgs
Conventional deadlift w/ belt 0.0 kgs 0.0 kgs
0.3 kgs
Conventional
0.1Slot
kgs 7 Week 11 0.0 kgs 0.0 kgs
0.0Slot
t lt t t lt lt lt lt lt t 11 2 3 4 5 6
el
Slot 7/ bWeek be el el e e e e e el k1 k1 k1 k1 k1
/13 /b /b / b 0.0 kgs/b /b /b /b 0.0
/ b kgs ek e ee ee ee ee ee
w w w w w w w w w w W W W W W W
lift lift lift lift lift lift lift lift lift lift 7 7 7 7 7 7
ad ad ad ad ad ad ad ad ad ad ot ot ot ot ot ot
de de de de de ld
e
ld
e
ld
e
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e
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e Sl Sl Sl Sl Sl Sl
o o o o o
m m m m m na na na na na
Su Su Su Su Su ntio ntio ntio ntio ntio
e e e e e
nv nv nv nv nv
0.2 kgs
0.1 kgs
0.0 kgs
t t t t t t t t t t 11 2 3 4 5 6
el el el el el el el el el el k1 k1 k1 k1 k1
/b /b /b /b /b /b /b /b /b /b ee
k
ee ee ee ee ee
w w w w w w w w w w W W W W W W
Slot lift 7 Week lift 14 dlift lift lift 0.0lift kgs dlift lift lift lift 0.0 kgs 7 7 7 7 7 7
ad ad a ad ad ad a ad ad ad ot ot ot ot ot ot
e e e e e e e e e e l
0.0S kgs Sl Sl Sl Sl Sl
o Slot 7 oWeek 15 al 0.0 kgs
d d d d d d d d d d
m m m
o
m
o
m
o
n nal nal nal nal
Su SlotSu7 Week Su 16 Su Su o o o o o
nti 0.0 ntikgs enti nti nti 0.0 kgs
n ve n ve n v n ve nve
Exercise Co C E1RMC
o o Co Co Tonnage
Exercise Slot 10
None 0.0 kgsExercise Slot 10 e1RM0.0 kgs
None 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs None 0.0 kgs 0.0 kgs
0.4 kgs
0.3 kgs
0.2 kgs
0.1 kgs
Slot 10 Week 14
0.0 kgs 0.0 kgs 0.0 kgs
None None None None None None None None None None Slot 10 Slot 10 Slot 10 Slot 10 Slot 10 Slot 10
Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Exercise Slot 2
0.00% Standing Overhead Press 0.0 kgs 0.0 kgs
0.00% Standing Overhead Press 0.0Exercise
kgs Slot 2 e1RM0.0 kgs
0.00% Standing
1.0 kgs Overhead Press 0.0 kgs 0.0 kgs
0.00% 0.9 kgs Overhead Press
Standing 0.0 kgs 0.0 kgs
0.8 kgs
0.00% Standing Overhead Press 0.0 kgs 0.0 kgs
0.7 kgs
0.00% High incline bench Press, normal grip
0.6 kgs 0.0 kgs 0.0 kgs
0.5 kgs 0.0 kgs 0.0 kgs
0.4 kgs
0.00% High incline bench Press, normal grip 0.0 kgs 0.0 kgs
0.3 kgs
0.2 kgs
0.0 kgs 0.0 kgs
0.1 kgs 0.0 kgs 0.0 kgs
0.00% 0.0Slot
ss es
s
es
s
es
s
es
s ip ip ip ip rip 1 2 3 4 5 6
0.00% Slotd2PreWeek Pr 12 Pr Pr Pr 0.0alkgs gr gr gr gr l g kgs k1 k1 k1 k1 k1 k1
d d d d al al al a0.0 ee ee ee ee ee ee
4 Slot 4 Slot 4 Slot 4 Slot 4 Slot 4 ea ea ea ea ea or
m rm rm rm rm W W W W W W
rh 2 Week rh rh rh rh n0.0 no no no no 0.0 t 2 kgsot 2 t2 t2 t2 t2
11 Week 12 Week 13 Week 140.00%
Week 15 Week 16 Slot
e e e 13 e e , kgs , , , , o o o o o
Ov Ov Ov Ov Ov es
s
es
s
es
s
es
s
es
s Sl Sl Sl Sl Sl Sl
i ng i ng i ng i ng i ng Pr Pr Pr Pr Pr
0.00% d Slot d 2 Week d 14d d
nc
h 0.0
nc
h kgsch
nc
h
nc
h 0.0 kgs
an an an an an n
St St St St St be be be be be
0.00% Slot 2 Week 15 ne ne 0.0 nekgs line ne 0.0 kgs
cli cli cli c cli
in in in in in
0.00% Slot 2 Week 16 High High High0.0 Hkgs ig
h
Hi
gh 0.0 kgs
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Belt Squat 0.0Exercise
kgs Slot 5 e1RM0.0 kgs
0% Belt Squat 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0% 0.7 kgs Leg press 0.0 kgs 0.0 kgs
0% 0.4 kgs
Leg press 0.0 kgs 0.0 kgs
0% Leg press 0.0 kgs 0.0 kgs
0.3 kgs
0% Slot 5 Week 11 0.0 kgs 0.0 kgs
0.2 kgs
0.1 kgs Slot
0% 5 Week 13 0.0 kgs 0.0 kgs
RM
Slot 1 Slot 1 Slot 1 Slot 1 Slot 1
0%15 Week 16
1 Week 12 Week 13 Week 14 Week 0.0 kgs Slot 5 Week 14 0.0 kgs 0.0 kgs
Belt Belt Belt Belt Belt Leg Leg Leg Leg Leg Slot 5 Slot 5 Slot 5 Slot 5 Slot 5 Slot 5
0% Slot 5 Week
Squat Squat 15
Squat Squat Squat 0.0 kgs press
press press press 0.0 kgs
press Week Week Week Week Week Week
11 12 13 14 15 16
Exercise Slot 8
0% Close Grip Bench 0.0 kgs 0.0 kgs
0% Close Grip Bench 0.0 kgs 0.0 kgs
0% 1.0 kgs
Close Grip Bench 0.0 kgs 0.0 kgs
0% Close Grip Bench
0.9 kgs 0.0 kgs 0.0 kgs
0% Close Grip Bench
0.8 kgs 0.0 kgs 0.0 kgs
0% 2 Count
0.7 kgs Paused Bench 0.0 kgs 0.0 kgs
0% 2 Count
0% 2 Count
0% 2 Count
0% 2 Count
0% 0.2 kgsSlot 8 Week 11 0.0 kgs 0.0 kgs
0% 0.1 kgsSlot 8 Week 12 0.0 kgs 0.0 kgs
11 k1
2
k1
3
k1
4
0% 15 k1
6
ee ee ee ek e ee 0.0 kgsSlot 8 Week 13 0.0 kgs 0.0 kgs
W W W W W Close Close Close Close Close 2 2 2 2 2 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
7 7 7 7 7
ot ot ot ot ot Grip Grip Grip Grip Grip Count Count Count Count Count Week Week Week Week Week Week
Sl Sl Sl Sl Sl
Bench Bench Bench Bench Bench Paused Paused Paused Paused Paused 11 12 13 14 15 16
Bench Bench Bench Bench Bench
0.3 kgs
0.2 kgs
0.1 kgs
11 k1
2
k1
3 14 15 k1
6
ee ee e ek eke ee 0.0 kgs
W W W W
0% W SlotClose
8 Week
Close14Close Close Close0.0 kgs
2 2 2 2 0.02 kgsSlot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
t7 t7 t7 ot
7
ot
7
S lo S lo S lo l
S 0% S l Grip Grip Grip Grip Grip Count Count Count Count Count Week Week Week Week Week Week
SlotBench
8 Week
Bench15Bench Bench Bench0.0Paused
kgs Paused Paused Paused Paused
0.0 kgs 11 12 13 14 15 16
Bench Bench Bench Bench Bench
Exercise Slot 11
0% None 0.0 kgs 0.0 kgs
0% None Exercise
0.0 kgs Slot 11 e1RM
0.0 kgs
0% 1.0 kgs None 0.0 kgs 0.0 kgs
0% 0.4 kgs
0.3 kgs
0.2 kgs
0.1 kgs
0.0 kgs
10 Slot 10 Slot 10 Slot 10 Slot 10 Slot 10 None None None None None None None None None None Slot 11 Slot 11 Slot 11 Slot 11 Slot 11 Slot 11
0% 15 Week 16
k 11 Week 12 Week 13 Week 14 Week Slot 11 Week 15 0.0 kgs 0.0 kgs Week Week Week Week Week Week
11 12 13 14 15 16
Exercise Slot 3
0.00% RDL 0.0 kgs 0.0 kgs
0.00% RDL 0.0 kgsExercise Slot 3 e1RM
0.0 kgs
0.00% 1.0 kgs RDL 0.0 kgs 0.0 kgs
0.9 kgs
0.00% RDL 0.0 kgs 0.0 kgs
0.8 kgs
0.00% RDL 0.0 kgs 0.0 kgs
0.7 kgs
0.00% Stiff legged deadlift off 2" deficit
0.6 kgs 0.0 kgs 0.0 kgs
0.5 kgs 0.0 kgs 0.0 kgs
0.4 kgs
0.00% Stiff legged deadlift off 2" deficit 0.0 kgs 0.0 kgs
0.3 kgs
0.00% Stiff legged deadlift off 2" deficit 0.0 kgs 0.0 kgs
0.2 kgs
0.1 kgs 0.0 kgs 0.0 kgs
0.00% Slot
0.0 kgs 3 Week 11 0.0 kgs 0.0 kgs
1 2 3 4 15 6
k1 k1 k1 k1 ek k1 RD
L DL RD
L
RD
L DL ci t cit c it cit ci t 11 k1
2
k1
3
k1
4
k1
5
k1
6
ee ee ee e0.00% ee Slot 3 Week R12 R0.0 kgs
efi efi efi efi 0.0 efi kgseek ee ee ee ee ee
W W W W W d d d d d
t2 t2 t2 t 2 0.00% t2 2" 2" 2" 2" 2" W W W W W W
Sl
o
Sl
o
Sl
o
Sl
o
Sl
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off kgsoff off off off 0.0lokgs t3 ot3 ot3 ot3 ot3 ot3
ift ift ift ift ift S Sl Sl Sl Sl Sl
0.00% Slot 3 Week 14 a dl 0.0 akgs dl a dl a dl a dl 0.0 kgs
de de de de de
g ed g ed ed ed ed
0.00% Slot 3 Week 15 le
g
le
g 0.0 kgs
le
g g
le
g g
le
g g 0.0 kgs
ti ff ti ff ti ff ti ff ti ff
0.00% Slot 3 Week 16 S S 0.0 kgs S S S 0.0 kgs
Exercise Slot 6
0% Flat Dumbbell Bench Press 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0.6 kgs
1.0 kgs
0% Flat Dumbbell
0.9 kgsBench Press 0.0 kgs 0.0 kgs
0% Flat Dumbbell
0.8 kgsBench Press 0.0 kgs 0.0 kgs
0.7 kgs
0% Low incline (15*) dumbbell bench 0.0 kgs 0.0 kgs
0.6 kgs
0% Low incline (15*) dumbbell bench
0.5 kgs 0.0 kgs 0.0 kgs
0.4 kgs 0.0 kgs 0.0 kgs
0.3 kgs
0% Low incline (15*) dumbbell bench 0.0 kgs 0.0 kgs
0.2 kgs
0.1 kgs
0.0 kgs 0.0 kgs
0% Slot 60.0Week
kgs 11 0.0 kgs 0.0 kgs
0% Slot 6 WeekPre12 ss es
s
es
s
es
s
es
s
nc
h ch ch ch nc
h 11 12 13 14 15 16
Pr Pr Pr 0.0Prkgs be b en b en ben 0.0bekgs
e ek e ek e ek e ek e ek e ek
ch ch ch ch nc
h
el
l
el
l
el
l
el
l
el
l W W W W W W
0% Slot 6 Week B en 13 B en B en B en B e0.0 kgs
bb bb bb bb 0.0
bb kgs t6 t6 t6 t6 t6 t6
l l l l l l l l l l m m m m m l o l o l o l o l o l o
be bb
e
bb
e
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bb 0.0 du du du du du S S S S S S
0% Slotum6b Week m 14 m m m 5 *) kgs 5 *) 5 *) 5 *) 5*) 0.0 kgs
D u Du u Du (1 (1 (1 (1 (1
ot 5 Slot 5 Slot 5 Slot 5 Slot 5 Slot 5 tD
at 6 laWeek at at
D
at e e e e e
Week Week Week Week Week 0% Week Slot
Fl F Fl 15 Fl Fl lc in 0.0 lc in kgsclin lc in lc in 0.0 kgs
11 12 13 14 15 16 in in in in in
w w w w w
0% Slot 6 Week 16 Lo Lo 0.0 Lkgs o Lo Lo 0.0 kgs
Exercise Slot 9
0% High Incline (~45*) DB Bench Press Exercise
0.0 kgs Slot 9 e1RM 0.0 kgs
0% High Incline (~45*)1.0 kgs DB Bench Press 0.0 kgs 0.0 kgs
0.8 kgs
0.6 kgs
0% Dumbbell 0.4Press
kgs (seated) 0.0 kgs 0.0 kgs
0.3 kgs
0% Dumbbell 0.2Press
kgs (seated) 0.0 kgs 0.0 kgs
0% Dumbbell 0.1 kgs
Press (seated) 0.0 kgs 0.0 kgs
0.0 kgs
0% Dumbbell Press (seated) ss ss ss s 0.0sskgs d) ) ) ) 0.0 ) kgs11 12 13 14 15 16
re re re res re e ed ed ed ed
0% Dumbbell Press P (seated)P P P 0.0P kgs e a t
e a t
e a t
e a t
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t
0.0
a kgs e ek e ek e ek e ek e ek e ek
h ch h h h (s (s (s (s (s
nc en nc nc nc sskgs ess ss ss ss 0.0
W W W W W W
0% Slot 9 BWeek Be B11 Be Be B e 0.0 re r re re re 9
ot kgs ot
9
ot
9
ot
9
ot
9
ot
9
B B B B P P P P P S l S l S l S l S l S l
0% Slot )D ) D 12 )D )D ) D be0.0 ll ll el
l
el
l
el
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45* 9 Week
45* 45* 4 5* 45* b bkgs
be bb bb bb 0.0 kgs
(~ (~ (~ (~ (~ m m m m m
0% Slot
e 9e Week e 13ne e Du 0.0Du kgs Du Du Du 0.0 kgs
in in cl in icl in cl cl cl
Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 In In In In In
g h g h g h g h g h
Week Week Week Week Week Week Hi Hi Hi Hi Hi
11 12 13 14 15 16
h h h h h s s (s (s (s
nc nc nc nc nc s( s( s s s W W W W W W
Be Be Be Be Be es es es es es ot
9
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9
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9
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9
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9
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9
B B B B B Pr Pr Pr Pr Pr Sl Sl Sl Sl Sl Sl
* )D * )D * )D * )D *) D bell el
l
el
l
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45 4 5 4 5 4 5 45 b bb bb bb bb
(~ (~ (~ (~ (~ m m m m m
e e e e e Du Du Du Du Du
lc in lc in lc in lc in lc in
Slot 8 Slot 8 Slot 8 Slot 8 0%
Slot 8 Slot 8 In Slot In 9 Week In In
14 In 0.0 kgs 0.0 kgs
Week Week Week Week Week Week i gh i gh i gh i gh i gh
H H H H H
11 12 13 14 0% 15 16 Slot 9 Week 15 0.0 kgs 0.0 kgs
Exercise Slot 12
0% None
Exercise
0.0 kgs
Slot 12 e1RM
0.0 kgs
0% 0.4 kgs
0.3 kgs
0.2 kgs
0.1 kgs
0.0 kgs
Slot 11 Slot 11 Slot 11 Slot 11 Slot 11 Slot 11 None None None None None None None None None None Slot 12 Slot 12 Slot 12 Slot 12 Slot 12 Slot 12
Week Week Week Week0%Week Week Slot 12 Week 15 0.0 kgs 0.0 kgsWeek Week Week Week Week Week
11 12 13 14 15 16 11 12 13 14 15 16
AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
1 2 3 4 5 6
k1 k1 k1 k 1 0%ek 1 k1 0.00 0.00 #DIV/0!
ee ee ee ee e ee
W W W W W W
ot3 ot3 ot3 ot 30% ot 3 0.00 0.00 #DIV/0!
Sl Sl Sl Sl Sl
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
1 2 3 4 5 6
k1 k1 k1 k 1 0% k1 k1
ee ee ee ee ee ee
W W W W W W
6 6 6 6 6 0% t 6
l ot l ot l ot l ot l o
S S S S S
0%
0%
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
1 2 3 4 50% 16
k1 k1 k1 k1 k1 k
e e e e e e e 0%
e ee
W W W W W
9 9 9 9 9
ot ot ot ot ot 0%
Sl Sl Sl Sl
0%
0%
W W W W W
9 9 9 9 9
ot ot ot ot ot
Sl Sl Sl Sl
0%
0%
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Slot 12 Slot 12 Slot 12 Slot 12 Slot 12 Slot 12
Week Week Week Week 0% Week Week
11 12 13 14 15 16
0%
Avg Intensity
SQUAT MOVEMENTS
1* Squat #1 High bar back squat w/ belt
1* Squat #2 Low bar back squat w/belt
2* Squat #1 Belt Squat
2* Squat #2 Leg press
Leg Accessory #1 Lunges
Leg Accessory #2 Leg curls

ENTS PRESS MOVE
ar back squat w/ belt 1*Vertical Press #1
ar back squat w/belt 1*Vertical Press #2
Belt Squat 1* Horizontal Press #1
Leg press 1* Horizontal Press #2
Lunges 2 * Press #1
Leg curls 2 * Press #2
3* Vertical Press #1
3* Vertical Press #2
3* Horizontal Press #1
3* Horizontal Press #2
Shoulder Accessory #1
Shoulder Accessory #2
Chest Accessory #1
Chest Accessory #2
PRESS MOVEMENTS
Standing Overhead Press
High incline bench Press, normal grip
Barbell Bench Press, Touch n Go- normal grip
Paused bench press, normal grip
Close Grip Bench
2 Count Paused Bench
High Incline (~45*) DB Bench Press
Dumbbell Press (seated)
Flat Dumbbell Bench Press
Low incline (15*) dumbbell bench
DB Lateral Raises
Bent-over DB rear delt flyes
DB Flyes-Flat
DB Flyes- Incline
DEADLIFT MOVEMENTS
1* Pull #1 Sumo deadlift w/ belt
1* Pull #2 Conventional deadlift w/ belt
2* Pull #1 RDL
2* Pull #2 Stiff legged deadlift off 2" deficit

/ belt
ft w/ belt
f 2" deficit
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Week
Exercise Two
3
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day 1
GPP
Notes
D
Exercise One
Exercise Two
5
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
6
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
7
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
8
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
9
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
10
Exercise Three
Notes
Supplement Day 1
Notes
Day 1
• 8 Reps @ RPE 7
High bar back squat w/ belt • 8 Reps @ RPE 8
• 8 Reps @ RPE 9. No back offs.
• 8 Reps @ RPE 7
Standing Overhead Press • 8 Reps @ RPE 8
•12 reps @ RPE 7

RDL •12 reps @ RPE 8
•12 reps @ RPE 9. No Back off sets
Lunges
2 sets x 12-20 reps @ RPE 8-9

Day 1
•8 Reps @ 6 RPE (67%)
•8 Reps @ 7 RPE (71%)
High bar back squat w/ belt
•8 Reps @ 8 RPE (74%). Repeat 8 @
RPE 8 x 1 more set.
•8 Reps @ 6 RPE (67%)

• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%). Repeat 8 @
RPE 8 x 1 more set.
•12 reps @ RPE 6

• 12 reps @ RPE 7
RDL
• 12 reps @ RPE 8. Repeat 12 @ RPE
8 x 1 set of 12
Lunges

Day 1
•8 Reps @ 6 RPE (67%)
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%). Repeat 8 @
RPE 8 x 2 more sets.
• 8 Reps @ 6 RPE (67%)

• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%). Repeat 8 @
•12 reps @ RPE 6

• 12 reps @ RPE 7
RDL
8 x 1 set of 12
Lunges
0
Day 1
•8 Reps @ 6 RPE (67%)
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%). Repeat 8 @
•8 Reps @ 7 RPE (71%

• 8 Reps @ 8 RPE (74%)
Standing Overhead Press • 8 reps @ RPE 9 (76%). Take 5% off
from 8 @ 9 and do sets of 8 reps until
@ 9 again (cap at 3 sets of 8 reps)
•12 reps @ RPE 6

• 12 reps @ RPE 7
RDL
8 x 2 sets of 12
Lunges

Day 1
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
High bar back squat w/ belt • 8 reps @ RPE 9 (76%). Take 8% off
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
Standing Overhead Press • 8 reps @ RPE 9 (76%). Take 5% off
•12 reps @ RPE 6

• 12 reps @ RPE 7
RDL
8 x 2 sets of 12
Lunges

Day 1
• 8 Reps @ RPE 7
Low bar back squat w/belt • 8 Reps @ RPE 8
• 8 Reps @ RPE 7
High incline bench Press, normal grip • 8 Reps @ RPE 8
•12 reps @ RPE 7

Stiff legged deadlift off 2" deficit •12 reps @ RPE 8
•12 reps @ RPE 9. No Back off sets
Leg curls

Day 1
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
Low bar back squat w/belt • 8 reps @ RPE 9 (76%). Take 5% off
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
High incline bench Press, normal grip • 8 reps @ RPE 9 (76%). Take 5% off
•12 reps @ RPE 6

• 12 reps @ RPE 7
Stiff legged deadlift off 2" deficit
8 x 1 set of 12
Leg curls

Day 1
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
•12 reps @ RPE 6

• 12 reps @ RPE 7
8 x 1 set of 12
Leg curls

Day 1
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%).
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
•12 reps @ RPE 6

• 12 reps @ RPE 7
8 x 2 sets of 12
Leg curls

Day 1
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
•12 reps @ RPE 6

• 12 reps @ RPE 7
8 x 2 sets of 12
Leg curls

Day 2
Barbell Bench Press, Touch n Go-
Exercise One
normal grip
Exercise Two Belt Squat
Exercise Three Flat Dumbbell Bench Press
Notes
Supplemental Day
DB Flyes-Flat
2
Exercise Two 2 sets x 12-20 reps @ RPE 8-9

Day 2
Exercise One
normal grip
Notes
Supplemental Day
DB Flyes-Flat
2

Day 2
Exercise One
normal grip
Notes
Supplemental Day
DB Flyes-Flat
2

Day 2
Exercise One
normal grip
Notes
Supplemental Day
DB Flyes-Flat
2

Day 2
Exercise One
normal grip
Notes
Supplemental Day
DB Flyes-Flat
2

Day 2
Exercise One Paused bench press, normal grip
Exercise Two Leg press
Exercise Three Low incline (15*) dumbbell bench
Notes
Supplemental Day
DB Flyes- Incline
2

Day 2
Notes
Supplemental Day
DB Flyes- Incline
2

Day 2
Notes
Supplemental Day
DB Flyes- Incline
2

Day 2
Notes
Supplemental Day
DB Flyes- Incline
2

Day 2
Notes
Supplemental Day
DB Flyes- Incline
2

y2 D
• 8 Reps @ RPE 7
• 8 Reps @ RPE 8 Exercise One
•10 reps @ RPE 7

•10 reps @ RPE 8 Exercise Two
• 10 reps @ RPE 9. No back offs.
•70%e1RM x AMRAP x 1 set

Exercise Three
•63% e1RM x 12 x 2 sets
Notes
Supplemental Day
DB Flyes-Flat
3
x 12-20 reps @ RPE 8-9 Exercise Two

y2 D
•8 Reps @ 6 RPE (67%)
• 8 Reps @ 7 RPE (71%)
Exercise One
• 8 Reps @ 8 RPE (74%). Repeat 8 @
RPE 8 x 1 more set.
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%
from 10 @ 9 and do 1 set of 10.

Exercise Three
•63% e1RM x 12 x 2 sets
Notes
Supplemental Day
DB Flyes-Flat
3

y2 D
• 8 Reps @ 6 RPE (67%)
• 8 Reps @ 7 RPE (71%)
Exercise One
• 8 Reps @ 8 RPE (74%). Repeat 8 @
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%

Exercise Three
•63% e1RM x 12 x 2 sets
Notes
Supplemental Day
DB Flyes-Flat
3

y2 D
•8 Reps @ 7 RPE (71%
• 8 Reps @ 8 RPE (74%)
• 8 reps @ RPE 9 (76%). Take 5% off Exercise One
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%
from 10 @ 9 and do 2 sets of 10.

Exercise Three
•63% e1RM x 12 x 3 sets
Notes
Supplemental Day
DB Flyes-Flat
3

y2 D
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%

Exercise Three
•63% e1RM x 12 x 3 sets
Notes
Supplemental Day
DB Flyes-Flat
3

y2 D
• 8 Reps @ RPE 7
• 8 Reps @ RPE 8 Exercise One
•10 reps @ RPE 7

•10 reps @ RPE 8 Exercise Two

Exercise Three
•63% e1RM x 12 x 2 sets
Notes
Supplemental Day
DB Flyes- Incline
3

y2 D
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%

Exercise Three
•63% e1RM x 12 x 2 sets
Notes
Supplemental Day
DB Flyes- Incline
3

y2 D
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%

Exercise Three
•63% e1RM x 12 x 2 sets
Notes
Supplemental Day
DB Flyes- Incline
3

y2 D
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%

Exercise Three
•63% e1RM x 12 x 3 sets
Notes
Supplemental Day
DB Flyes- Incline
3

y2 D
•8 Reps @ 7 RPE (71%)
•8 Reps @ 8 RPE (74%)
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Exercise Two
• 10 reps @ RPE 9 (76%). Take off 5%

Exercise Three
•63% e1RM x 12 x 3 sets
Notes
Supplemental Day
DB Flyes- Incline
3

Day 3
• 8 Reps @ RPE 7
Sumo deadlift w/ belt • 8 Reps @ RPE 8
•10 reps @ RPE 7

Close Grip Bench •10 reps @ RPE 8

•63% e1RM x 12 x 2 sets
DB Lateral Raises

Day 3
•8 Reps @ 6 RPE (67%)
•8 Reps @ 7 RPE (71%)
Sumo deadlift w/ belt
•8 Reps @ 8 RPE (74%). Repeat 8 @
RPE 8 x 1 more set.
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Close Grip Bench
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 2 sets
DB Lateral Raises

Day 3
•8 Reps @ 6 RPE (67%)
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%). Repeat 8 @
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Close Grip Bench
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 2 sets
DB Lateral Raises

Day 3
•8 Reps @ 6 RPE (67%)
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%). Repeat 8 @
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Close Grip Bench
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 3 sets
DB Lateral Raises

Day 3
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
Sumo deadlift w/ belt • 8 reps @ RPE 9 (76%). Take 8% off
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
Close Grip Bench
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 3 sets
DB Lateral Raises

Day 3
• 8 Reps @ RPE 7
Conventional deadlift w/ belt • 8 Reps @ RPE 8
•10 reps @ RPE 7

2 Count Paused Bench •10 reps @ RPE 8

•63% e1RM x 12 x 2 sets

Day 3
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
Conventional deadlift w/ belt • 8 reps @ RPE 9 (76%). Take 5% off
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 2 sets

Day 3
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 2 sets

Day 3
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%).
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 3 sets

Day 3
•8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%)
•10 reps @ RPE 7 (65%)

• 10 reps @ RPE 8 (68%)
• 10 reps @ RPE 9 (76%). Take off 5%

•63% e1RM x 12 x 3 sets

GPP
Conditioning 25 min steady state @ RPE 6 2x/wk
Upper Back Work 2 sets of upper back work x 12-20 reps @ RPE 8-9, 2
Trunk Work 7 min ab work AMRAP 2x/wk
2 sets of 12-15 reps @ RPE 8, triceps press downs 2

Arm Work
2 sets of 12-15 reps @ RPE 8, biceps curls 2x/w
GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Arm Work
GPP
25 min steady state @ RPE 6 1x/wk
Conditioning
14 minutes HIIT (20s sprint @ 10, 100s rest) 1x/w

Arm Work
GPP
Conditioning
3 sets of 12-15 reps @ RPE 8, triceps press downs SUPERS

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning
Upper Back Work 2 sets of 2 upper back exercises, supersetted x 12-20 reps @ R

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning

Arm Work
PP
eady state @ RPE 6 2x/wk
work x 12-20 reps @ RPE 8-9, 2x/wk
ab work AMRAP 2x/wk
@ RPE 8, triceps press downs 2x/wk

eps @ RPE 8, biceps curls 2x/wk
PP
ab work AMRAP 2x/wk

PP
20s sprint @ 10, 100s rest) 1x/wk
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk
8, triceps press downs SUPERSETTED WITH

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
es, supersetted x 12-20 reps @ RPE 8-9, 2x/wk
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

Week 1 1 <Generator Inp
Block Type Low Stress Week
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
High bar back squat w/ belt 0.0 kgs 0 REPS
Standing Overhead Press 0.0 kgs 0 REPS

OTALS
RDL 0.0 kgs 0 REPS
Barbell Bench Press, Touch n Go- normal grip 0.0 kgs 0 REPS
Belt Squat 0.0 kgs 0 REPS

WEEK 1 TO
Flat Dumbbell Bench Press 0.0 kgs 0 REPS
Sumo deadlift w/ belt 0.0 kgs 0 REPS
Close Grip Bench 0.0 kgs 0 REPS
High Incline (~45*) DB Bench Press 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
• 8 Reps @ RPE 7
REPS &
• 8 Reps @ RPE 8
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 8 Reps @ RPE 7
REPS &
• 8 Reps @ RPE 8
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
• 8 Reps @ RPE 7
REPS &
• 8 Reps @ RPE 8
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state @ RPE 6 2x/wk

GPP
GPP ARM Work

2 sets of 12-15 reps @ RPE 8, triceps press downs
NOTES:
erator Input Date 25\7\2021
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0
1 EXERCISE 2
t Standing Overhead Press
7 • 8 Reps @ RPE 7
REPS &
8 • 8 Reps @ RPE 8
INTENSITY:
ack offs. • 8 Reps @ RPE 9. No back offs.
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
ormal grip Belt Squat
7 •10 reps @ RPE 7

REPS &
8 •10 reps @ RPE 8
INTENSITY:
ack offs. • 10 reps @ RPE 9. No back offs
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
7 •10 reps @ RPE 7

REPS &
8 •10 reps @ RPE 8
INTENSITY:
ack offs. • 10 reps @ RPE 9. No back offs
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 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
E 6 2x/wk NOTES: 2 sets of upper back work x 12-20 reps @ RP
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
SE 2 EXERCISE
Press RDL
s @ RPE 7 •12 reps @ RPE

REPS &
s @ RPE 8 •12 reps @ RPE
INTENSITY:
E 9. No back offs. •12 reps @ RPE 9. No Ba
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 kgs 0.0 kgs
REP MAX:
SESSION TIME SESSION

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

0 kgs TONNAGE: 0.0 kgs
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Flat Dumbbell Bench Pres
@ RPE 7
REPS & •70%e1RM x AMRAP
@ RPE 8
INTENSITY: •63% e1RM x 12 x
E 9. No back offs.
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 kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
ch High Incline (~45*) DB Bench
@ RPE 7
@ RPE 8
E 9. No back offs.
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 kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
None None
INTENSITY:
REST PERIODS
None None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
Work GPP AB Work
12-20 reps @ RPE 8-9, 2x/wk NOTES: 7 min ab work AMRA
U
CISE 3 SUPPLEMEN
L Day 1 Supplement
•12 reps @ RPE 7

•12 reps @ RPE 8
@ RPE 9. No Back off sets
Lunges
utes rest between work sets
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
Bench Press Day 2 Supplement
e1RM x AMRAP x 1 set

% e1RM x 12 x 2 sets
DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
DB Bench Press Day 3 Supplement

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Lunges
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
Week 2 2
GPP Hypertrophy-
Block Type
1
TOTALS BY EXERCISE

OTALS
RDL 0.0 kgs 0 REPS

WEEK 2 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
•8 Reps @ 6 RPE (67%)

REPS &
•8 Reps @ 7 RPE (71%)
INTENSITY:
•8 Reps @ 8 RPE (74%). Repeat 8 @ RPE 8 x 1 m
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•8 Reps @ 6 RPE (67%)

REPS &
• 8 Reps @ 7 RPE (71%)
INTENSITY:
• 8 Reps @ 8 RPE (74%). Repeat 8 @ RPE 8 x 1 m
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 6 RPE (67%)

REPS &
•8 Reps @ 7 RPE (71%)
INTENSITY:
•8 Reps @ 8 RPE (74%). Repeat 8 @ RPE 8 x 1 m
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state @ RPE 6 2x/wk

GPP
GPP ARM Work

NOTES:
Date #VALUE!
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0
1 EXERCISE 2
%) •8 Reps @ 6 RPE (67%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 1 more set. • 8 Reps @ 8 RPE (74%). Repeat 8 @ RPE 8
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rmal grip Belt Squat
%) •10 reps @ RPE 7 (65%)

REPS &
%) • 10 reps @ RPE 8 (68%)
INTENSITY:
RPE 8 x 1 more set. • 10 reps @ RPE 9 (76%). Take off 5% from 10 @ 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
%) •10 reps @ RPE 7 (65%)

REPS &
%) • 10 reps @ RPE 8 (68%)
INTENSITY:
RPE 8 x 1 more set. • 10 reps @ RPE 9 (76%). Take off 5% from 10 @ 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 2x/wk NOTES: 2 sets of upper back work x 12-20 reps @ RP
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Press RDL
6 RPE (67%) •12 reps @ RPE

REPS &
7 RPE (71%) • 12 reps @ RPE
INTENSITY:
peat 8 @ RPE 8 x 1 more set. • 12 reps @ RPE 8. Repeat 12 @
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-
kgs 0.0 kgs
REP MAX:

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

kgs TONNAGE: 0.0 kgs

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
5% from 10 @ 9 and do 1 set of 10.
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
h High Incline (~45*) DB Bench
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
L Day 1 Supplement
•12 reps @ RPE 6

• 12 reps @ RPE 7
8. Repeat 12 @ RPE 8 x 1 set of 12
Lunges
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Lunges
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
GPP Hypertrophy-
Block Type
1
TOTALS BY EXERCISE

OTALS
RDL 0.0 kgs 0 REPS

WEEK 3 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
•8 Reps @ 6 RPE (67%)

REPS &
• 8 Reps @ 7 RPE (71%)
INTENSITY:
• 8 Reps @ 8 RPE (74%). Repeat 8 @ RPE 8 x 2 mo
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 8 Reps @ 6 RPE (67%)

REPS &
• 8 Reps @ 7 RPE (71%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 6 RPE (67%)

REPS &
• 8 Reps @ 7 RPE (71%)
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

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

NOTES:
erator Input Date #VALUE!
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0
1 EXERCISE 2
%) • 8 Reps @ 6 RPE (67%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 2 more sets. • 8 Reps @ 8 RPE (74%). Repeat 8 @ RPE 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
%) •10 reps @ RPE 7 (65%)

REPS &
%) • 10 reps @ RPE 8 (68%)
INTENSITY:
RPE 8 x 2 more sets. • 10 reps @ RPE 9 (76%). Take off 5% from 10 @ 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
%) •10 reps @ RPE 7 (65%)

REPS &
%) • 10 reps @ RPE 8 (68%)
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 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
NOTES: 2 sets of upper back work x 12-20 reps @ RP
100s rest) 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Press RDL
6 RPE (67%) •12 reps @ RPE

REPS &
7 RPE (71%) • 12 reps @ RPE
INTENSITY:
peat 8 @ RPE 8 x 2 more sets. • 12 reps @ RPE 8. Repeat 12 @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
L Day 1 Supplement
•12 reps @ RPE 6

• 12 reps @ RPE 7
Lunges
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Lunges
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
GPP Hypertrophy-
Block Type
1
TOTALS BY EXERCISE

OTALS
RDL 0.0 kgs 0 REPS

WEEK 4 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
•8 Reps @ 6 RPE (67%)

REPS &
• 8 Reps @ 7 RPE (71%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•8 Reps @ 7 RPE (71%

REPS & • 8 Reps @ 8 RPE (74%)
INTENSITY: • 8 reps @ RPE 9 (76%). Take 5% off from 8 @ 9 and do
until @ 9 again (cap at 3 sets of 8 reps)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 6 RPE (67%)

REPS &
• 8 Reps @ 7 RPE (71%)
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

3 sets of 12-15 reps @ RPE 8, triceps press downs SUPE
NOTES: WITH
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0
1 EXERCISE 2
•8 Reps @ 7 RPE (71%

%)
REPS & • 8 Reps @ 8 RPE (74%)
%)
INTENSITY: • 8 reps @ RPE 9 (76%). Take 5% off from 8 @ 9 and do se
(cap at 3 sets of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1%
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
@ 9 and do sets of 8 reps INTENSITY:
• 10 reps @ RPE 9 (76%). Take off 5% from 10 @ 9
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
%) •10 reps @ RPE 7 (65%)

REPS &
%) • 10 reps @ RPE 8 (68%)
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 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
downs SUPERSETTED
0
eps curls 2x/wk
SE 2 EXERCISE
Press RDL
7 RPE (71%
•12 reps @ RPE
8 RPE (74%) REPS &
• 12 reps @ RPE
8 @ 9 and do sets of 8 reps until @ 9 again INTENSITY:
• 12 reps @ RPE 8. Repeat 12 @ R
s of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
5% from 10 @ 9 and do 2 sets of 10.
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
L Day 1 Supplement
•12 reps @ RPE 6

• 12 reps @ RPE 7
8. Repeat 12 @ RPE 8 x 2 sets of 12
Lunges
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Lunges
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
GPP Hypertrophy-
Block Type
1
TOTALS BY EXERCISE

OTALS
RDL 0.0 kgs 0 REPS

WEEK 5 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
#DIV/0!
1 EXERCISE 2
%) •8 Reps @ 7 RPE (71%)

%) REPS & • 8 Reps @ 8 RPE (74%)
@ 9 and do sets of 8 reps INTENSITY: • 8 reps @ RPE 9 (76%). Take 5% off from 8 @ 9 and do se
of 8 reps) (cap at 3 sets of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
downs SUPERSETTED
0
eps curls 2x/wk
SE 2 EXERCISE
Press RDL
RPE (71%)
•12 reps @ RPE
8 RPE (74%) REPS &
• 12 reps @ RPE
s of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
L Day 1 Supplement
•12 reps @ RPE 6

• 12 reps @ RPE 7
Lunges
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Lunges
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Pivot
TOTALS BY EXERCISE
Low bar back squat w/belt 0.0 kgs 0 REPS
High incline bench Press, normal grip 0.0 kgs 0 REPS

OTALS
Stiff legged deadlift off 2" deficit 0.0 kgs 0 REPS
Paused bench press, normal grip 0.0 kgs 0 REPS
Leg press 0.0 kgs 0 REPS

WEEK 6 TO
Low incline (15*) dumbbell bench 0.0 kgs 0 REPS
Conventional deadlift w/ belt 0.0 kgs 0 REPS
2 Count Paused Bench 0.0 kgs 0 REPS
Dumbbell Press (seated) 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
• 8 Reps @ RPE 7
REPS &
• 8 Reps @ RPE 8
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 8 Reps @ RPE 7
REPS &
• 8 Reps @ RPE 8
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Conventional deadlift w/ belt
• 8 Reps @ RPE 7
REPS &
• 8 Reps @ RPE 8
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
#DIV/0!
1 EXERCISE 2
• 8 Reps @ RPE 7
REPS &
• 8 Reps @ RPE 8
INTENSITY:
ck offs. • 8 Reps @ RPE 9. No back offs.
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rip Leg press
•10 reps @ RPE 7

REPS &
•10 reps @ RPE 8
INTENSITY:
ck offs. • 10 reps @ RPE 9. No back offs
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
t 2 Count Paused Bench
•10 reps @ RPE 7

REPS &
•10 reps @ RPE 8
INTENSITY:
ck offs. • 10 reps @ RPE 9. No back offs
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 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
normal grip Stiff legged deadlift off 2" def
@ RPE 7 •12 reps @ RPE

REPS &
@ RPE 8 •12 reps @ RPE
INTENSITY:
9. No back offs. •12 reps @ RPE 9. No Ba
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
Low incline (15*) dumbbell b
@ RPE 7
@ RPE 8
9. No back offs.
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
nch Dumbbell Press (seated)
@ RPE 7
@ RPE 8
9. No back offs.
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
ft off 2" deficit Day 1 Supplement
•12 reps @ RPE 7

•12 reps @ RPE 8
@ RPE 9. No Back off sets
Leg curls
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
dumbbell bench Day 2 Supplement

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ess (seated) Day 3 Supplement

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Leg curls
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

OTALS

WEEK 7 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
#DIV/0!
1 EXERCISE 2
%) •8 Reps @ 7 RPE (71%)

%) REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rip Leg press
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
NOTES: 2 sets of 2 upper back exercises, supersetted x 12-20 re
100s rest) 1x/wk
WEEKLY AU
downs SUPERSETTED
0
eps curls 2x/wk
SE 2 EXERCISE
RPE (71%)
•12 reps @ RPE
RPE (74%) REPS &
• 12 reps @ RPE
• 12 reps @ RPE 8. Repeat 12 @
s of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
setted x 12-20 reps @ RPE 8-9, 2x/wk NOTES: 10 min ab work AMRA
CISE 3 SUPPLEMEN
•12 reps @ RPE 6

• 12 reps @ RPE 7
Leg curls
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Leg curls
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

OTALS

WEEK 8 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
#DIV/0!
1 EXERCISE 2
%) •8 Reps @ 7 RPE (71%)

%) REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rip Leg press
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
downs SUPERSETTED
0
eps curls 2x/wk
SE 2 EXERCISE
RPE (71%)
•12 reps @ RPE
RPE (74%) REPS &
• 12 reps @ RPE
• 12 reps @ RPE 8. Repeat 12 @
s of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
CISE 3 SUPPLEMEN
•12 reps @ RPE 6

• 12 reps @ RPE 7
Leg curls
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Leg curls
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

OTALS

WEEK 9 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%).
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%).
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
#DIV/0!
1 EXERCISE 2
%) •8 Reps @ 7 RPE (71%)

%). REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rip Leg press
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
%)
•10 reps @ RPE 7 (65%)
%). REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
downs SUPERSETTED
0
eps curls 2x/wk
SE 2 EXERCISE
RPE (71%)
•12 reps @ RPE
RPE (74%) REPS &
• 12 reps @ RPE
s of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
CISE 3 SUPPLEMEN
•12 reps @ RPE 6

• 12 reps @ RPE 7
Leg curls
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Leg curls
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

TOTALS

WEEK 10 T
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
•8 Reps @ 7 RPE (71%)

REPS & • 8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

INTENSITY MAX
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
0% 0.0 kgs
#DIV/0!
1 EXERCISE 2
%) •8 Reps @ 7 RPE (71%)

%) REPS & •8 Reps @ 8 RPE (74%)
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 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rip Leg press
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
%)
•10 reps @ RPE 7 (65%)
%) REPS &
• 10 reps @ RPE 8 (68%)
of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
downs SUPERSETTED
0
eps curls 2x/wk
SE 2 EXERCISE
RPE (71%)
•12 reps @ RPE
RPE (74%) REPS &
• 12 reps @ RPE
s of 8 reps)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
RPE 7 (65%)
RPE 8 (68%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
CISE 3 SUPPLEMEN
•12 reps @ RPE 6

• 12 reps @ RPE 7
Leg curls
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
Day 1 Supplement
Leg curls
NOTES
SUPPLEMENT
Day 2 Supplement
DB Flyes-Flat
NOTES
SUPPLEMENT
Day 3 Supplement
DB Lateral Raises
NOTES
SUPPLEMENT
None
None
NOTES

Hypertrophy I (Kilos) Originale

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Hypertrophy I (Kilos) Originale

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Hypertrophy 1 (Kilos)

2) Look over the included PDF document for instructions.

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

ws (copy and paste into browser).

emplate in the highlighted cell to the RIGHT

ESTIMATED ONE-REP MAX CALCULATOR

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

ONE REP MAX

ESTIMATED RPE CALCULATOR

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

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.

8 REPS 9 REPS 10 REPS

55.3 kgs 53.6 kgs 52.0 kgs

54.5 kgs 52.8 kgs 50.9 kgs

53.6 kgs 52.0 kgs 49.7 kgs

52.8 kgs 50.9 kgs 48.8 kgs

52.0 kgs 49.7 kgs 47.8 kgs

50.9 kgs 48.8 kgs 46.9 kgs

48.8 kgs 46.9 kgs 45.0 kgs

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

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

1* Squat #1 High bar back squat w/ belt

1* Squat #2 Low bar back squat w/belt

2* Squat #1 Belt Squat

2* Squat #2 Leg press

Leg Accessory #1 Lunges

Leg Accessory #2 Leg curls

ar back squat w/ belt 1*Vertical Press #1

ar back squat w/belt 1*Vertical Press #2

Belt Squat 1* Horizontal Press #1

Leg press 1* Horizontal Press #2

Leg curls 2 * Press #2

Standing Overhead Press

High incline bench Press, normal grip

Barbell Bench Press, Touch n Go- normal grip

Paused bench press, normal grip

Close Grip Bench

2 Count Paused Bench

High Incline (~45*) DB Bench Press

Dumbbell Press (seated)

Flat Dumbbell Bench Press

Low incline (15*) dumbbell bench

Bent-over DB rear delt flyes

1* Pull #1 Sumo deadlift w/ belt

1* Pull #2 Conventional deadlift w/ belt

2* Pull #2 Stiff legged deadlift off 2" deficit

•12 reps @ RPE 7

2 sets x 12-20 reps @ RPE 8-9

•8 Reps @ 6 RPE (67%)

•12 reps @ RPE 6

2 sets x 12-20 reps @ RPE 8-9

• 8 Reps @ 6 RPE (67%)

•12 reps @ RPE 6

2 sets x 12-20 reps @ RPE 8-9

•8 Reps @ 7 RPE (71%

•12 reps @ RPE 6

3 sets x 12-20 reps @ RPE 8-9

•12 reps @ RPE 6

3 sets x 12-20 reps @ RPE 8-9

•12 reps @ RPE 7