SSTT X Jamal Browner Deadlift Specialization Tc0est

YOUR PROFILE
NAME brahim
AGE 18
SQUAT 140
BENCH PRESS 80
DEADLIFT 170
STARTING BODY WEIGHT 77
VARIATIONS
CLICK THERE OPEN DROP
DOWN MENU → PAUSED DEADLIFT
PAUSED DEADLIFT
CLOSE GRIP BENCH PRESS
CLICK THERE OPEN DROP
DOWN MENU → PAUSED SQUAT
INSTRUCTIONS & INFO

Welcome to your Jamal Browner x StrengthStudioTT Training pro
enter your information before you start the program and also w
where you will see your 12 weeks of programming laid out. The
recommendations for the program. PLEASE READ ALL THE INSTR
GETTING STARTED.
Note: If you are having problems with filling in your information

Google sheets
INSTRUCTIONS
- Before getting started with or taking a full look at the p
1. Your Best Squat, Bench Pres
with during the next 12 weeks
2. Your Age & Starting Body W
3. For the "Squat Variant", "Be

you can enter an estimated or
- Please rate the following below based on your experien

NOTE: If you are unsure about the answer to one of these
efficient sumo style you should lean toward a two (2) or t
1. Rate your ability to handle/r

1 - I usually can't recover from
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
2. How stressful is your life out

1 - Stressful. (Mediocre sleep &
SELECT HERE →
1,2
3. Rate your technique on the d

1 - I don't have great techniqu
SELECT HERE →
1,2
4. How well do you recover fro

1 - I don't recover very well fro
SELECT HERE →
1,2
- During the program there are some things you will need
1. The information you NEE

used for calculations in yo
2. You should/can also fill i
3. Another piece of informatio

training week.
Key Notes
1. In your program even though an exercise may be listed, if there
2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
3. If there is a zero in the "WEIGHT" column & there is no RPE give
4. If there is a recommended weight and an RPE listed you can fee
5. The volume and intensity in this program bu
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. Thes best split for this program is DAY 1 - RES
8. If you do have an emergency question that is not answ
Email:
Instagram:
If you like the format and style of this program, yo

WATCH THE FULL PROGRAM BREAKDOWN VIDEO
Program Breakdow
ENTER YOUR CURRENT BEST LIFTS
AND OTHER ←INFORMATION
dioTT Training program! This document consists of three (3) sheets. The "Start" sheet is where
gram and also where you can get detailed information on the program. The "Your Program" s
ing laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see further information on
D ALL THE INSTRUCTIONS BELOW OR WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BE
your information or seeing the values on the program that were generated. Try opening the p
Google sheets or a recent version of Microsoft Excel!
ll look at the program, these are the things you need to fill in/select in the "Your P
quat, Bench Press & Deadlift or an estimate of what you can lift at an RPE of 9 to 10 on each re
he next 12 weeks.
Starting Body Weight. These are not completely necessary before starting the program but the
uat Variant", "Bench Press Variant", "Deadlift Variant" & "Deadlift Variant 2" you will need to
an estimated or actual 1 rep max for this movement.
n your experience lifting, these selections will impact your program significantly:
to one of these you should leave it at a two (2) rating. If you do pull with a rounded
d a two (2) or three (3).
bility to handle/recover from volume for the deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
ul is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
1,2 OR 3.
echnique on the deadlift:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
1
1,2 OR 3.
o you recover from higher intensities (higher percentages of your one rep max) on the deadlift?
over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
1,2 OR 3.
gs you will need to/should enter on a weekly & daily basis:
ation you NEED to fill in on a daily basis are the weights you moved for any RPE ba
culations in your program.
d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".
ce of information you should fill in on a weekly basis is your end of week body weigh
k.
be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerci
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
listed you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
s DAY 1 - REST - DAY 2 - REST - DAY 3 - DAY 4 - REST - DAY 1. (EXAMP
hat is not answered within this document. Feel free to shoot us an email or Instag
Email Us!
Our Instagram!
s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from Jamal's Deadlift Speci
1-On-1 Coaching!
ROGRAM BREAKDOWN VIDEO HERE:
m Breakdown!
ets. The "Start" sheet is where you'll

rogram. The "Your Program" sheet is
u'll see further information on
REAKDOWN VIDEO ABOVE BEFORE
e generated. Try opening the program on
fill in/select in the "Your Profile" table above:

at an RPE of 9 to 10 on each respective lift. These will be used to calculate some of the numbe
re starting the program but they do provide a good point of reference for the future.
dlift Variant 2" you will need to Click on the cell to select which variant you want to use for this
ur program significantly:
you do pull with a rounded back conventional you should lean toward a one (1) an
e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
r one rep max) on the deadlift?:

overy is average. | 3 - I recover very well from higher intensities.
is:
you moved for any RPE based sets. Simply enter the Top weight used as just a num
"DAY'S COMMENTS".
your end of week body weight, the area for this information to be entered can be seen b
TS" columns, then that exercise is not to be performed that week.

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
REST - DAY 1. (EXAMPLE: SUNDAY, TUESDAY, THURSDAY, FRIDAY)
shoot us an email or Instagram DM:
oaching service. Once coaching spots are available you can get 20% off of y
m Jamal's Deadlift Specialization Program!
Coaching!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
sed to calculate some of the numbers you will be working
reference for the future.
hich variant you want to use for this program. Following that
should lean toward a one (1) and if you do pull a very
ally handle a lot of volume on this lift and recover well.
d or Great Sleep & Light Work/School hours)

wless. (Very efficient)
sities.
RST TI
6 3
e Top weight used as just a number as these are

ation to be entered can be seen below each individual
d that week.
ill it into this document.
ed.
eight by 5% if the RPE is too high!
Y, THURSDAY, FRIDAY)
able you can get 20% off of your first 2 months!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
WEEK 1 / INTRO
DAY 1 SETS REPS WEIGHT
DEADLIFT 4 6 111
PAUSED DEADLIFT 3 5 0
BENCH PRESS 5 4 58
WEIGHTED HYPEREXTENSIONS 3 8-10 0
REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

SQUAT 4 4 98
CLOSE GRIP BENCH PRESS 3 6 0
WIDE GRIP PULLDOWNS 3 8-10 0
ONE ARM DB ROWS 3 8-10 0
TRICEP OPTION 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -

DEADLIFT 1 1 0
DEADLIFT 5 4 119
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -

PAUSED SQUAT 3 6 0
BENCH PRESS 3 8 50
SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
BICEP OPTION 3 10-12 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
END OF WEEK BODY WEIGHT:

0.0
WEEK 4
DEADLIFT 4 5 123
BENCH PRESS 5 4 64
WEIGHTED HYPEREXTENSIONS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -

SQUAT 4 4 109
WIDE GRIP PULLDOWNS 4 8-10 0
DEADBUGS 3 15+ -
- - - -

- - - -
DEADLIFT 5 3 132
PENDLEY/SEAL ROWS 4 6-8 0
MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 4 12-15 0
BULGARIAN SPLIT SQUATS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -

PAUSED SQUAT 3 6 0
BENCH PRESS 3 7 54
SEATED ARNOLD PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
SINGLE LEG HIP THRUSTERS 3 12-15 0
PALOFF PRESSES 3 8-10 -
- - - -

0.0
WEEK 7
DEADLIFT 3 5 115
BENCH PRESS 5 3 62
GHD BACK EXTENSIONS 3 6-10 0
GHD SIT-UP HOLD 5 - -
- - - -

SQUAT 4 3 105
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
- - - -

DEADLIFT 2 1 0
DEADLIFT 5 4 136
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -

PAUSED SQUAT 3 6 0
BENCH PRESS 3 7 54
PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -

0.0
WEEK 10
DEADLIFT 3 5 123
BENCH PRESS 5 3 68
GHD BACK EXTENSIONS 3 6-10 0
GHD SIT-UP HOLD 5 - -
- - - -

SQUAT 4 4 112
WEIGHTED CHIN UPS 4 4-6 0
PRONE ROWS 3 6-8 0
- - - -

- - - -
DEADLIFT 5 2 149
SLOW TEMPO DB RDLS 3 8-10 0
SINGLE LEG EXTENSIONS 2 8-10 0
DEADBUGS 4 15+ -
- - - -

PAUSED SQUAT 3 5 0
BENCH PRESS 3 6 60
PECK DECK / CABLE FLYS 3 12-15 0
DB SHOULDER PRESS 3 8-10 0
LOW RAISES 3 8-10 0
WEIGHTED PLANKS 3 FAILURE 0
- - - -

0.0
PROGRAM ANALYSIS
Body Weight
90.0
80.0 77.0
Body Weight
90.0
80.0 77.0
70.0
60.0
BODY WEIGHT
50.0
40.0
30.0
20.0
10.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK
Weekly C
50000
45000
40000
35000
30000
25
VOLUMe
25000
23065
20000 18985
30000
25
VOLUMe
25000
23065
20000 18985
15000 14544 14
12372
10251
10000 9596
88
7952
7182
6608
5032 4808 4872
5000
3192
2360
1568
0
1 2 3 4 5
WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
2652 - -
0 - -
1160 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1160 - -
2652 - -

1568 - -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1568 - -
0 - -

0 6 -
2380 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2380 - -

0 - -
1200 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
1200 - -

0.0
WEEK 4
2465 - -
0 - -
1280 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1280 - -
2465 - -

1736 - -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1736 - -
0 - -

- - -
1976 6.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1976 - -

0 - -
1134 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
1134 - -

0.0
WEEK 7
0 7 -
1721 - -
930 - -
- 7-8 -
- 7-8 -
- - -
- - -
930 - -
1721 - -

1260 - -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1260 - -
0 - -

0 7 -
2720 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2720 - -

0 - -
1134 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
1134 - -

0.0
WEEK 10
0 8.5 -
1849 7 -
1020 7.5 -
- 7-8 -
- 7-8 -
- - -
- - -
1020 - -
1849 - -

1792 7 -
0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1792 - -
0 - -

- - -
1488 8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1488 - -

0 7 -
1080 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
1080 - -

0.0
Weekly Body Weight Log

Week Body Weight
Start 77.0
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
9 0.0
10 0.0
.0 0.0 0.0 0.0
11 0.0
9 10 11 12
12 0.0
Weekly Cumulati ve Volume For Each Main Lift
4335
40826
37489
33970
30082
25640
2457
23065
22614
20514
18985
25640
2457
23065
22614
20514
18985
18480
16344 1598
14280 14595
12803
12372
11459
10157
9596
8897
7952
6608
4 5 6 7 8 9 10 11
WEEK
NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
SINGLE ARM.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
PAUSED.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
SINGLE ARM.
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
NOTES
-
-
-
SEATED.
-
-
-
-
-
NOTES
YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
PAUSED.
-
-
STOP EACH SET JUST SHY OF FAILURE.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
EACH SIDE.
-
-
NOTES
-
-
-
SEATED.
-
-
-
-
-
Weekly Body Weight Log

Body Weight
77.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
lati ve Volume For Each Main Lift
43350
40826
37489
33970
30082
26302
Weekly Squat Cu
24574 Weekly Bench Cu
Weekly Deadlift
22614
20514
26302
Weekly Squat Cu
24574 Weekly Bench Cu
Weekly Deadlift
22614
20514
18480 18396
16344 15981
14595
12803
11459
10157
0
7 8 9 10 11 12
EK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
3350 7
8
9
10
11
12
Weekly Bench Cumulative Volume

Week
1
2
3
26302 4
Weekly Bench Cumulative Volume
5
4574
Weekly Deadlift Cumulative Volume
26302
4574 Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume 6
7
8
9
18396 10
11
5981 12

Week
1
2
3
4
5
6
7
8
0
9
11 12
10
11
12
WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
DEADLIFT 4 6 115 2754
PAUSED DEADLIFT 3 5 0 0
BENCH PRESS 5 4 60 1200
WEIGHTED HYPEREXTENSIONS 4 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1200
TOTAL DEADLIFT VOLUME - - - 2754

SQUAT 4 4 102 1624
CLOSE GRIP BENCH PRESS 3 6 0 0
WIDE GRIP PULLDOWNS 4 8-10 0 -
ONE ARM DB ROWS 3 8-10 0 -
TRICEP OPTION 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - 1624

- - - - -
DEADLIFT 5 4 123 2465
PENDLEY/SEAL ROWS 4 6-8 0 -
MACHINE CHEST PRESS 3 10-12 0 -
SINGLE LEG HAMSTRING CURLS 4 12-15 0 -
BULGARIAN SPLIT SQUATS 2 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -

PAUSED SQUAT 3 6 0 0
SEATED ARNOLD PRESS 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
BICEP OPTION 3 10-12 0 -
SINGLE LEG HIP THRUSTERS 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -

0.0
WEEK 5
DEADLIFT 4 4 128 2040
MCGILL BIG 3 3 15-20 - -
- - - - -

SQUAT 4 3 112 1344
DEADBUGS 3 15+ - -
- - - - -

DEADLIFT 1 1 0 0
DEADLIFT 5 3 136 2040
- - - - -

- - - - -

0.0
WEEK 8
DEADLIFT 3 5 119 1785
GHD BACK EXTENSIONS 3 6-10 0 -
GHD SIT-UP HOLD 5 - - -
- - - - -

SQUAT 4 3 109 1302
WEIGHTED CHIN UPS 4 4-6 0 -
PRONE ROWS 3 6-8 0 -
- - - - -

- - - - -
DEADLIFT 5 3 140 2104
SLOW TEMPO DB RDLS 3 8-10 0 -
SINGLE LEG EXTENSIONS 2 8-10 0 -
DEADBUGS 4 15+ - -
- - - - -

PECK DECK / CABLE FLYS 3 12-15 0 -
DB SHOULDER PRESS 3 8-10 0 -
LOW RAISES 3 8-10 0 -
WEIGHTED PLANKS 3 FAILURE 0 -
- - - - -

0.0
WEEK 11
DEADLIFT 3 5 128 1913
- - - - -

SQUAT 4 3 116 1386
- - - - -

DEADLIFT 4 1 0 0
DEADLIFT 2 2 153 612
DEADBUGS 4 15+ - -
- - - - -

- - - - -

0.0
Cumulative Volume
1568
3192
6000
4872
6608
7952
8897
10157 5219
11459 5032
5000
12803
14595
15981
4441
18396
4293
Weekly Bench Cumulative Volume 4000

Cumulative Volume
2360
4808
7182
9596
12372
VOLUME
3000
2448 2414
2360 2374
VOLUME
3000
14280
16344
18480
2448 2414
20514 2360 2374
22614
24574
26302 2000
1736
1680
1624
1568
Cumulative Volume
5032
10251
1000
14544
18985
23065
25640
30082
33970
37489 0
1 2 3 4
40826
43350
#VALUE!
K2
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - EACH SIDE/EACH EXERCISE.
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -
ODY WEIGHT:
K5
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

8 - -
- - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -
ODY WEIGHT:
K8
RPE TEMPO NOTES
7.5 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - STOP EACH SET JUST SHY OF FAILURE.
- - -
- - -
- - -
RPE TEMPO NOTES

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

- - -
7 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
RPE TEMPO NOTES

6.5 - -
6.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
K 11
RPE TEMPO NOTES
9 - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
7.5 - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
RPE TEMPO NOTES

7 - -
7.5 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

8 - ASCENDING SINGLES BUILDING UP THE RPE.
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
RPE TEMPO NOTES

7 - -
7.5 - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
ODY WEIGHT:
Weekly Volume For Each Main Lift
4441 4441
4293
4080
3889
3519
3336
2776
2576
2525
2374 2414
3519
3336
2776
2576
2525
2374 2414
2136 2100
2064 2034
1960
1908
1792
1736
1680
1344 1344 1386

1260 1302
945
3 4 5 6 7 8 9 10 11
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
336 3
Weekly Squat Volume
4
Weekly Bench Volume 5
Weekly Deadlift Volume
2525
2415
336
Weekly Squat Volume

Weekly Bench Volume
Weekly Deadlift Volume 6
7
2525 8
2415 9
10
100 11
1960 12
792
1728

1386
Week
1
2
3
4
5
6
7
8
0
9
10 11 12
10
11
12
WEEK 3
DEADLIFT 4 5 119 2380
MCGILL BIG 3 3 15-20 - -
- - - - -

SQUAT 4 4 105 1680
DEADBUGS 3 15+ - -
- - - - -

DEADLIFT 1 1 0 0
DEADLIFT 5 3 128 1913
- - - - -

- - - - -

0.0
WEEK 6 / DELOAD
DEADLIFT 3 4 119 1428
MCGILL BIG 3 3 15-20 - -
- - - - -

SQUAT 3 3 105 945
DEADBUGS 3 15+ - -
- - - - -

- - - - -
DEADLIFT 3 3 128 1148
- - - - -

- - - - -

0.0
WEEK 9
DEADLIFT 3 5 119 1785
- - - - -

SQUAT 4 3 112 1344
- - - - -

DEADLIFT 2 1 0 0
DEADLIFT 4 3 145 1734
DEADBUGS 4 15+ - -
- - - - -

- - - - -

0.0
DEADLIFT OPENING ATTEMPT FOR TEST DAY
??? WEEK 12
DEADLIFT 3 1 #VALUE! #VALUE!
DEADLIFT 3 3 #VALUE! #VALUE!
SQUAT 3 5 98 1470
- - - - -
TOTAL DEADLIFT VOLUME - - - #VALUE!
SQUAT 3 3 105 945
- - - - -
REST FOR 2 OR 3 DAYS BETWEEN DA

DEADLIFT 1 1 0 0
- - - - -

0.0
Weekly Squat Volume
Volume
1568
1624
1680
1736
1344
945
1260
1302
1344
1792
1386
2415
Weekly Bench Volume

Volume
2360
2448
2374
2414
2776
1908
2064
2136
2034
2100
1960
1728

Volume
5032
5219
4293
4441
4080
2576
4441
3889
3519
3336
2525
#VALUE!
3
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - SINGLE ARM.
7-8 - -
7-8 - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -
- - -
Y WEIGHT:
ELOAD
RPE TEMPO NOTES
- - -
- - -
- - PAUSED.
6-7 - -
6-7 - -
- - -
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
- - EACH SIDE.
- - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - SINGLE ARM.
6-7 - -
6-7 - -
- - -
- - -
RPE TEMPO NOTES

- - -
- - -
6-7 - -
6-7 - -
6-7 - -
6-7 - -
- - -
- - -
- - -
- - -
- - -
Y WEIGHT:
9
RPE TEMPO NOTES
- - YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE.
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -
RPE TEMPO NOTES

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

7.5 - -
7-8 - -
7-8 - -
7-8 - -
- - EACH SIDE.
- - -
- - -
RPE TEMPO NOTES

6.5 - -
- - -
7-8 - -
7-8 - SEATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
Y WEIGHT:
WEEK 12 RECOMMENDED REST SPLIT
12 D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
RPE TEMPO ADDITIONAL NOTES
- - -
- - -
- - -
- - -
7 - -
- - -
- - -
- - -
- - -
- - -
- - -
7 - -
7 - -
- - -
- - -
- - -
- - -
S BETWEEN DAY 2 AND DAY 3.

9-10 - PR SINGLE.
- - -
Y WEIGHT:
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed l
Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily un
5 reps & If we were to have a set of 5 @ an RPE of 9
reps. This is one of the most simple way of quickly g
As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Reverse snow angles 4x10.

2. T Spine rotations 3x10.
3. Banded side shuffle 15 Each Side.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels 15 Reps.
ANKLE MOBILITY DRILLS

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

it. You can also add to this warm-up or mix and match to suit you
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.
2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.
nto RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha
ple way of quickly getting into RPE.
and learn about it as it relates to you in particular, you will see that it is mu
p set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
drop the back down weight by 5 to 10% to ensure that our effort on the da
uick youtube/google search.)
ation, If you have a routine that works for then you should feel free to continue
ix and match to suit your personal warm-ups needs.
uick youtube/google search.)

tations 3x10.
15 breaths.
ssary for everyone, based on your needs you can perform these 2-4 times a week
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliab
10 but in practice only 6 to 10 are used. Anything below 6 is classified as too
so is by comparing it to RIR (Reps In Reserve). For example if we were to h

ld pick a weight that that would be 2 reps away from failure with after com
ck a weight that would leave them 1 rep away from failure after completin
see that it is much more nuanced that just simply "I could do 2 more reps"
ection for the sets to come. For example, if we had a recommended top set
In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to ma
effort on the day isn't above what it should be and that we continue to ma
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
recommended intensity of a particular lift or set. For
e bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too
R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after completing
ve them 1 rep away from failure after completing 5
uanced that just simply "I could do 2 more reps" & you
. For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
ve what it should be and that we continue to manage
ve what it should be and that we continue to manage
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT

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YOUR PROFILE

INSTRUCTIONS & INFO

Note: If you are having problems with filling in your information

2. Your Age & Starting Body W

3. For the "Squat Variant", "Be

- Please rate the following below based on your experien

1. Rate your ability to handle/r

2. How stressful is your life out

3. Rate your technique on the d

4. How well do you recover fro

1. The information you NEE

3. Another piece of informatio

If you like the format and style of this program, yo

bility to handle/recover from volume for the deadlift:

ul is your life outside of the gym?

echnique on the deadlift:

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

ets. The "Start" sheet is where you'll

e generated. Try opening the program on

fill in/select in the "Your Profile" table above:

r one rep max) on the deadlift?:

TS" columns, then that exercise is not to be performed that week.

DEADLIFT VARIANT (PHASE 2)

reference for the future.

should lean toward a one (1) and if you do pull a very

ally handle a lot of volume on this lift and recover well.

d or Great Sleep & Light Work/School hours)

e Top weight used as just a number as these are

eight by 5% if the RPE is too high!

able you can get 20% off of your first 2 months!

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAY 2 SETS REPS WEIGHT

DAY 3 SETS REPS WEIGHT

DAY 4 SETS REPS WEIGHT

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

Weekly Body Weight Log