Hypertrophy I (Pounds)

Hypertrophy 1 (Pounds)
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into browser).
2) Look over the included PDF document for instructions.
3) 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 info@barbellmedicine.com if you have any problems!"
Version 1.3
Updated 3.18.2020
trophy 1 (Pounds)
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
4/14/2019
Version 1.3
Updated 3.18.2020
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
11/13/2019 Wednesday
11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

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

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

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

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

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

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

Weight (Kg) Weight Average
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CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish 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 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 0 lbs
ESTIMATED RPE CALCULATOR
One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
9.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

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 lbs 0 lbs 0 lbs
REP MAX: 0 lbs
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 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs

Exercise Slot 1
High bar back squat w/ belt 0 LBS 0 LBS
Exercise Slot 1 e1RM
1 LBS
Low bar back squat w/belt 0 LBS 0 LBS
1 LBS
Slot 1 Week 11 0 LBS 0 LBS
0 LBS Slot 1 Week 13 0 LBS 0 LBS
High bar High bar High bar High bar High bar Low bar Low bar Low bar Low bar Low bar Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1
back1 Week
Slot back 14 back back back 0back
LBS back back back back
0 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
LBS
squat w/ squat w/ squat w/ squat w/ squat w/ squat squat squat squat squat
belt belt belt belt belt w/belt w/belt w/belt w/belt w/belt
Exercise E1RM Tonnage
Exercise Slot 4
Barbell Bench Press, Touch n Go- normal grip 0 LBS 0 LBS
Barbell Bench Press, Touch n Go- normal grip 0 LBSExercise Slot 4 e1RM 0 LBS
1 LBS Press, Touch n Go- normal grip
Barbell Bench 0 LBS 0 LBS
1 LBS

Paused bench press, normal grip 0 LBS 0 LBS
1 LBS
0 LBS
Slot 4 Week
Barbell Barbell13Barbell Barbell Barbell 0 LBS Paused Paused Paused Paused
Paused 0 LBS
Slot 4 Slot 4 Slot 4 Slot 4 Slot 4 Slot 4
Bench Bench Bench Bench Bench bench bench bench bench bench Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
Slot 4 Week
Press, Press,14 Press, Press, Press, 0press,
LBS press, press, press, press,
0 LBS
Touch n Touch n Touch n Touch n Touch n normal normal normal normal normal
Go-4 Week
Slot Go- 15 Go- Go- Go- 0 grip
LBS grip grip grip grip
0 LBS
normal normal normal normal normal
grip grip grip grip grip
Exercise Slot 7
Sumo deadlift w/ belt 0 LBS 0 LBS
Sumo deadlift w/ belt 0 LBS Exercise Slot 7 e1RM 0 LBS
Sumo
1 LBS deadlift w/ belt 0 LBS 0 LBS
Conventional deadlift w/ belt 0 LBS 0 LBS
1 LBS
0 LBS
Slot 7 lWeek
t 11t t t t 0 LBS t t t t 0lt LBS 1 2 3 4 5 6
be bel bel bel bel bel bel bel bel be k1 k1 k1 k1 k1 k1
Slotw/7 Week w
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w
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W W W W W W
dlift 7 Week
Slot dlift 13 dlift dlift dlift dlift LBS dlift
0 dlift dlift dlift 0 LBS t 7 t 7 t 7 t 7 t 7 t 7
a a a a a a a a a a lo lo lo lo lo lo
de de de de de de de de de de S S S S S S
m
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nal nal nal nal nal
Su Su Su Su Su o o o o o
nti nti nti nti nti
nve nve nve nve nve
Co Co Co Co Co
0 LBS
t t t t t t t t t t 11 2 13 14 15 6
el el el el el el el el el el k1 k1
/b /b /b /b /b /b /b /b /b /b ee
k
e e ee
k
ee
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w w w w w w w w w w W W W W W W
lift lift lift lift lift lift lift lift dl
ift lift 7 7 7 7 7 7
ad ad ad ad ad ad ad ad a ad ot ot ot ot ot ot
de de de de de de de de de de Sl Sl Sl Sl Sl Sl
m
o Slotm7o Weekm 14
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nal 0 LBSnal nal nal nal 0 LBS
Su Su Su Su Su o o o o o
Slot 7 Week 15 nti nti nti nti nti
nve nve0 LBSnve nve nve 0 LBS
Slot 7 Week 16 Co Co 0 LBS Co Co Co 0 LBS
Exercise Slot 10
2* pull 1 0 LBS 0 LBS
2* pull 1 0 LBS Exercise Slot 10 e1RM 0 LBS
1 LBS 2* pull 1 0 LBS 0 LBS
1 LBS None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
0 LBS None 0 LBS 0 LBS
2* pull 1 2* pull 1 2* pull 1 2* pull 1 2* pull 2 2* pull 2 2* pull 2 2* pull 2 None None None None None None None None
None 0 LBS 0 LBS
Exercise Slot 2
0.00% Standing Overhead Press 0 LBS 0 LBS
1 LBS
0.00% High incline bench Press, normal grip 0 LBS 0 LBS
1 LBS
0 LBS
0.00% Slot 2 Week
es
s 11ss
es
s
es
s 0 LBS
s
es rip rip rip rip 0 LBS
rip 11 12 3 14 15 6
e
Pr Pr Pr Pr Pr g g g g g k k k1 k k k1
al al al al al ee ee e e ee ee e e
0.00% d
Slot 2heaWeek ad12 d ad ad 0 LBS
ea o0
rm LBS
m m m m W W W W W W
he rh he he or or or or t2 t2 t2 t2 t2 t2
er ve
r
ve e r er ,s n ,s n ,s n ,s n ,s n o o o o o o
0.00% Slot Ov 2 nWeek
O 13O O v O v
e0s LBS es es es es 0 LBS S l S l S l S l S l S l
Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 i ng i
g
i ng i ng i ng Pr Pr Pr Pr Pr
d d d d d h h h h h
1 Week 12 Week 13 Week 14 Week
0.00% 15 Week 16 an an an 14tan an nc 0 eLBS nc nc nc nc
St Slot St 2 Week St S St e
be
e
b
e
be
e
be
e
be 0 LBS
lc in lc in lc in lc in lc in
0.00% Slot 2 Week 15 in in 0 LBS in in in 0 LBS
gh gh gh gh gh
Hi Hi Hi Hi Hi
0.00% Slot 2 Week 16 0 LBS 0 LBS
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Belt Squat 0 LBS 0 LBS
1 LBS
1 LBS

0% Leg press 0 LBS 0 LBS
0% 1 LBS
Leg press 0 LBS 0 LBS
0% Slot 5 Week 11 0 LBS 0 LBS
4 Slot 4 Slot 4 Slot 4 0%4 Slot 4
Slot Slot 5 Week 13 0 LBS 0 LBS
11 Week 12 Week 13 Week 14 Week 15 Week 16
0% Slot 5 Week 14
0 LBS 0 LBS 0 LBS
Belt Belt Belt Belt Belt Leg Leg Leg Leg Leg Slot 5 Slot 5 Slot 5 Slot 5 Slot 5 Slot 5
0% SlotSquat
5 Week
Squat15Squat Squat Squat0 LBS
press press press press 0press
LBSWeek Week Week Week Week Week
11 12 13 14 15 16
Exercise Slot 8
0% Close Grip Bench 0 LBS 0 LBS
0% Close Grip Bench
Exercise
0 LBS
Slot 8 e1RM
0 LBS
0% Close Grip Bench
1 LBS 0 LBS 0 LBS
0% 2 Count Paused Bench 0 LBS 0 LBS
1 LBS
0%5 Slot 8 Week 11 0 LBS 0 LBS
k 12 k 13 k 14 k1 k1
6
e e e e e e 0%
e e e e Slot 8 Week 12 0 LBS 0 LBS
W W W W W
t 7 t 7 t 7 t 7 0% t 7 Slot 8 Week 13 0 LBS 0 LBS
o lo lo lo lo
S S S S
0 LBS
Close Close Close Close Close 2 Count 2 Count 2 Count 2 Count 2 Count Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
Grip Grip Grip Grip Grip Paused Paused Paused Paused Paused Week Week Week Week Week Week
Bench Bench Bench Bench Bench Bench Bench Bench Bench Bench 11 12 13 14 15 16
2 13 14 15 6
ek1 k k k ek1
e ee ee ee e
W W W W W
7 7 7 7 7
ot ot ot ot ot
Sl Sl Sl Sl
0% Slot 8 Week 14
0 LBS 0 LBS 0 LBS
Close Close Close Close Close 2 Count 2 Count 2 Count 2 Count 2 Count Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
0% SlotGrip
8 Week
Grip15 Grip Grip Grip0 LBS
Paused Paused Paused Paused 0Paused
LBS Week Week Week Week Week Week
0% Bench Bench
Slot 8 Week 16 Bench Bench Bench Bench
0 LBS Bench Bench Bench 0 LBS 11
Bench 12 13 14 15 16
Exercise Slot 11
0% 2* press 3 0 LBS 0 LBS
0% 2* press 3 Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS 2* press 3 0 LBS 0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0 LBS
0% 2* None 2* 2* 2* 2* 0 2*
LBS 2* 2* 0 LBSNone
None None None None None None None
None None None None
0% None press 3 None
press 3 press 3 press 3 press 4 press
0 LBS 4 press 4 press 4 0 LBS
Exercise Slot 3
0.00% RDL 0 LBS 0 LBS
0.00% RDL Exercise Slot 3 e1RM0 LBS
0 LBS
0.00% 1 LBS RDL 0 LBS 0 LBS
0.00% Stiff legged deadlift off 2" deficit 0 LBS 0 LBS
0.00% 1 LBS
Stiff legged deadlift off 2" deficit 0 LBS 0 LBS
14 0.00%
0 LBSSlot 3 Week 11 0 LBS 0 LBS
k 11 k 12 k1
3
k k1
5
k1
6
ee ee e e ee e e e e L L L L L it it it it it 1 2 3 4 5 6
W W W W 0.00%
W W RD RD
Slot 3 Week 12 RD RD RD 0
e ficLBSefic e fic e fic e fic 0 LBS e k1 e k1 ek1 e k1 ek1 e k1
t 2 t 2 t 2 t 2 t 2 d d d d d e e e e e e
Sl
o
Sl
o
Sl
o o
Sl 0.00% Sl
o 2" 2" 2" 2" 2" W W W W W W
Slot 3 Week 13 off 0 LBS
o ff o ff o ff off ot03 LBS ot3 ot3 ot3 ot3 ot3
l l l l l l
lift lift lift lift lift S S S S S S
0.00% Slot 3 Week 14 e ad e ad0 LBS e ad e ad e ad 0 LBS
d d d d d
d d d d d
ge ge ge ge ge
0.00% Slot 3 Week 15 le
g
le
g
l0
e LBSle
g g
le
g 0 LBS
ti ff ti ff ti ff ti ff ti ff
0.00% Slot 3 Week 16 S S S 0 LBS S S 0 LBS
Exercise Slot 6
0% Flat Dumbbell Bench Press 0 LBS 0 LBS
0% Flat Dumbbell Bench Press
Exercise Slot 6 e1RM0 LBS
0 LBS
1 LBS
1 LBS
1 LBS

0% Low incline (15*) dumbbell bench 0 LBS 0 LBS
1 LBS
0 LBS
0% Slot 6 Week
es
s 11 ss
es
s
es
s 0esLBS
s ch h h h 0 LBS h 11 12 13 14 15 16
e n nc nc nc nc
Pr Pr Pr Pr Pr be be be be be e ek e ek e ek e ek e ek e ek
0% Slot 6 Week h h
12 h h h
c 0 LBS l l l l l
en
c
en
c
en
c
en
c
en el el el el el 0 LBS W W W W W W
bb bb bb bb bb 6 6 6 6 6 6
ll B ll B ll B ll B ll B um um um um um 0Sl LBSSl ot ot ot ot ot ot
0% Slot e e e Sl Sl Sl Sl
bb 6 Week 13 ) d0 LBS
e e
bb bb bb bb * * )d * )d * )d * )d
m m m m m 5 5 5 5 5
0% Du u
t D Week Du Du Du (1 (1 (1 (1 (1
l at Slotla6 l at 14lat l at i ne 0ne LBS
i i ne
i ne
i ne 0 LBS
Slot 5 Slot 5 Slot 5 Slot 5 Slot 5 Slot 5 F F F F F ncl ncl ncl ncl ncl
i i i i i
Week Week Week Week 0% Week Week Slot 6 Week 15 w w 0 oLBS w w w 0 LBS
11 12 13 14 15 16 Lo Lo L Lo Lo
Exercise Slot 9
0% High Incline (~45*) DB Bench Press 0 LBS 0 LBS
0% High Incline (~45*) DB Bench Press 0 LBS Exercise Slot 9 e1RM0 LBS
0% High Incline (~45*) DB Bench Press
1 LBS 0 LBS 0 LBS
0% Dumbbell Press 1 LBS
(seated) 0 LBS 0 LBS
0% Dumbbell Press (seated) 0 LBS 0 LBS
0 LBS
0% Dumbbell Press (seated) s s s 0s LBS s ) ) ) 0) LBS) 1 2 3 4 5 6
res res res res res ted ted ted ted te
d
k1 k1 k1 k1 k1 k1
0% Slot 9 Week h11 P
h
P
h
P
h
P 0 LBS
h
P e a e a e a e a 0 LBS
se
a e e e e e e e e e e e e
nc nc nc nc nc (s (s (s (s s( W W W W W W
0% Slot 9 Week B e 12B e Be Be B0e LBS ess ess ess ess es0 LBS t 9 t 9 t 9 t 9 t 9 t 9
r r r r r o o o o o o
DB DB B B B lP lP lP lP lP Sl Sl Sl Sl Sl Sl
0% Slot 9 5Week
*) * )13 * )D * )D *) D 0 bLBSel b el bel b el b el 0 LBS
5 5
4 5 4 5 4 b 4 b 4 b b b
(~ (~ (~ (~ (~ m m m m m
ne ne ne ne ne Du Du Du Du Du
t Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 cl i cl i cl i cl i cl i
Week Week Week Week Week Week In In In In In
g h g h g h g h g h
11 12 13 14 15 16 Hi Hi Hi Hi Hi
es
s
es
s
es
s
es
s
es
s d) d) d) d) d) 1 2 3 4 5 6
Pr Pr Pr Pr Pr a te a te a te a te a te ek1 ek1 e k1 e k1 e k1 e k1
h h h h h e e e e e e e e e e e
nc nc nc nc nc (s (s (s (s (s W W W W W W
Be Be Be Be Be ess ess e ss ess ess t 9 t 9 t 9 t 9 t 9 t 9
Pr r r r r o o o o o o
B B B B B lP lP lP lP Sl Sl Sl Sl Sl Sl
* )D * )D * )D * )D *) D bell b el bel b el b el
5 45 45 45 45 b b b b b
~4
(9 (~ 14(~ (~ (~ um0 LBS um Dum Dum Dum
0% Slot ne Weekne ne ne ne D D 0 LBS
t Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 cli cli cli ncli ncli
Week Week Week Week 0% Slot 9I Week I 15 I 0 LBS 0 LBS
In n n I
Week Week gh gh gh h h
11 12 13 14 0%15 16 Hi Slot Hi 9 Week Hi H ig H ig
16 0 LBS 0 LBS
Exercise Slot 12
0% 3* pull 1 0 LBS 0 LBS
0% 3* pull 1 Exercise
0 LBS Slot 12 e1RM0 LBS
0% 1 LBS 3* pull 1 0 LBS 0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
0 LBS
None None None None 0%
None None 3* None
pull 3* pull 3* pull 3* pull 3* pull03*
LBS 0 LBS
pull 3* pull 3* pull None None None None None None None None
0% 1None 1 1 1 2 0 LBS 2 2 2 0 LBS
AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
1 2 3 4 15 6
k1 k1 k1 k0% e k1 0.00 0.00 #DIV/0!
ee ee ee ee e
W W W W W
t3 t3 t3 ot
3 0%ot
3 0.00 0.00 #DIV/0!
S lo S lo 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%
1 2 3 4 0% 5 6
k1 k1 k1 k1 k1 k1
ee ee ee ee ee ee
W W W W 0%W
ot6 ot6 ot6 ot6 t6
Sl Sl Sl Sl lo
S0%
0%
0%
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%5
k 11 k 12 k 13 k 14 k1 k1
6
e e e e e e e e 0%
e e e e
W W W W W W
t 9 t 9 t 9 t 9 0% t 9
o o o o o
Sl Sl Sl Sl Sl
0%
1 2 3 4 5 6
k1 k1 k1 k1 k1 k1
ee e e e e e e e e e e
W W W W W W
t 9 t 9 t 9 t 9 t 9
o o o o o
Sl Sl Sl Sl Sl
0%
0%
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
one None None None 0%
None None
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 Leg extensions
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
Leg extensions 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
0
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
Leg extensions
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
Leg extensions

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
Leg extensions
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
Leg extensions

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
Leg extensions

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 LBS 0 REPS
Standing Overhead Press 0 LBS 0 REPS

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

WEEK 1 TO
Flat Dumbbell Bench Press 0 LBS 0 REPS
Sumo deadlift w/ belt 0 LBS 0 REPS
Close Grip Bench 0 LBS 0 REPS
High Incline (~45*) DB Bench Press 0 LBS 0 REPS
2* pull 1 0 LBS 0 REPS
2* press 3 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 1
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 4/14/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 3
REPS &
None
INTENSITY:
REST PERIODS
3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

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

LBS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
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-
LBS 0 LBS
REP MAX:

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

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-
LBS 0 LBS
REP MAX:

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

LBS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 1
REPS &
one None
INTENSITY:
REST PERIODS
between work sets Myoreps
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
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
Leg extensions
utes rest between work sets
RPE INTENSITY NOTES

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

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 1 GPP or None
None
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
ab work AMRAP 2x/wk

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

OTALS
RDL 0 LBS 0 REPS

WEEK 2 TO
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 1
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state @ RPE 6 2x/wk

GPP
GPP ARM Work

NOTES:
Date 4/21/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
%) •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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 3
REPS &
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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
RPE (67%) •12 reps @ RPE

REPS &
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 1
REPS &
ne None
INTENSITY:
REST PERIODS
etween work sets Myoreps
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 1 GPP or None
None
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
ab work AMRAP 2x/wk

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

OTALS
RDL 0 LBS 0 REPS

WEEK 3 TO
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 1
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

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

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
%) • 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 3
REPS &
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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
RPE (67%) •12 reps @ RPE

REPS &
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 1
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

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

• 12 reps @ RPE 7
Leg extensions
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 1 GPP or None
None
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
ab work AMRAP 2x/wk

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

OTALS
RDL 0 LBS 0 REPS

WEEK 4 TO
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 1
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
•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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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%)
@ 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 3
REPS &
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 1
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 1 GPP or None
None
GPP or None
Myoreps
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
ab work AMRAP 2x/wk

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

OTALS
RDL 0 LBS 0 REPS

WEEK 5 TO
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 2
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

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

%) 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 4
REPS &
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 2
REPS &
ne None
INTENSITY:
REST PERIODS
etween work sets 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

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

• 12 reps @ RPE 7
Leg extensions
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 2 GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
ab work AMRAP 2x/wk

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

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

WEEK 6 TO
Low incline (15*) dumbbell bench 0 LBS 0 REPS
Conventional deadlift w/ belt 0 LBS 0 REPS
2 Count Paused Bench 0 LBS 0 REPS
Dumbbell Press (seated) 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Low bar back squat w/belt
• 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 2
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
• 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 4
REPS &
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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" de
@ 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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 2
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
dumbbell bench Day 2 Supplement

DB Flyes-Flat
RPE INTENSITY NOTES

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

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 2 GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
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
GPP or None
GPP or None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

OTALS

WEEK 7 TO
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 2
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

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

%) 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 4
REPS &
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 2
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
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 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 2 GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
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
GPP or None
GPP or None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

OTALS

WEEK 8 TO
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2* pull 2
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

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

%) 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2* press 4
REPS &
None
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
SE 2 EXERCISE
3* pull 2
REPS &
ne None
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

• 12 reps @ RPE 7
Leg curls
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ll 2 GPP or None
None
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
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
GPP or None
GPP or None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

OTALS

WEEK 9 TO
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

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

%). 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

• 12 reps @ RPE 7
Leg curls
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
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
GPP or None
GPP or None
NOTES
GPP Hypertrophy
Block Type
2
TOTALS BY EXERCISE

TOTALS

WEEK 10 T
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES: WITH
ERCISE

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

%) 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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

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-
BS 0 LBS
REP MAX:

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

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

BS TONNAGE: 0 LBS
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-
BS 0 LBS
REP MAX:

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

• 12 reps @ RPE 7
Leg curls
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Flyes-Flat
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN

DB Lateral Raises
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
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
GPP or None
GPP or None
NOTES

Hypertrophy I (Pounds)

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Copyright:

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Hypertrophy I (Pounds)

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Copyright:

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Hypertrophy 1 (Pounds)

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

Date Day Weight (lb) Fat Carb Protein

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

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

Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

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

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

Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

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

Conditioning (GPP frequency and

ESTIMATED ONE-REP MAX CALCULATOR

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

ONE-REP MAX: 0 lbs

ESTIMATED RPE CALCULATOR

10 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

9.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

9.0 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

8.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

8.0 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

7.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

7.0 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

6.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

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

REP MAX: 0 lbs

r to the highlighted box.

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

Barbell Bench Press, Touch n Go- normal grip 0 LBS 0 LBS

0% Belt Squat 0 LBS 0 LBS

Avg Intensity Exercise E1RM Tonnage

0% Flat Dumbbell Bench Press 0 LBS 0 LBS

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 Leg extensions

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 extensions 2 * Press #1

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