1RM CALCULATOR & INTENSITY GUIDELINES

PR (kg) 100 for 5 Reps

Predicted Load (kg) % 1RM Strength Quality Rep Range % Range Load Range (kg)
1RM 114 100%
Max Strength 1 - 3 Reps 85% - 100% 97 - 114
2RM 109 96%
3RM 106 93%
Strength-Speed 2 - 5 Reps 60% - 80% 68 - 91
4RM 102 90%
5RM 100 88%
Speed-Strength 2 - 6 Reps 40% - 60% 45 - 68
6RM 98 86%
7RM 94 83%
Reactive Strength 2 - 8 Reps 20% - 40% 23 - 45
8RM 92 81%
9RM 90 79%
Speed 2 - 8 Reps 0 - 20% 0 - 23
10RM 88 77%

Insert a recent PR into the white boxes.

Our calculator will then predict different maxes for various other rep ranges up to 10 reps.
It will also outline some intensity guidelines for different athletic qualities.
 GOA
GOAL 1 GOAL 2 GOAL 3
DATE: DATE: DATE:

SHORT-TERM: 1-4 WEEKS

ACHIEVED? YES NO YES NO YES

GOAL 1 GOAL 2 GOAL 3

DATE: DATE: DATE:

MEDIUM-TERM: 1-6
MONTHS
ACHIEVED? YES NO YES NO YES

GOAL 1 GOAL 2 GOAL 3

DATE: DATE: DATE:

LONG-TERM: 6+ MONTHS
ACHIEVED? YES NO YES NO YES
 GOALS
INSTRUCTIONS:

GOAL 3 GOAL 4 GOAL 5

ATE: DATE: DATE: THIS IS A LIVE DOCUMENT: FILL IN
3-5 GOALS FOR EACH
TIMEFRAME / I RECOMMEND A
GOOD MIX OF GOALS. FOR
EXAMPLE, BOTH PERFORMANCE
AND BODY COMPOSITION GOALS
- SEE THE SLIDE BELOW FOR MORE
NO YES NO YES NO DETAILS ON GOAL SETTING

GOAL 3 GOAL 4 GOAL 5

ATE: DATE: DATE:

NO YES NO YES NO

GOAL 3 GOAL 4 GOAL 5

ATE: DATE: DATE:

NO YES NO YES NO
UCTIONS:

OCUMENT: FILL IN
LS FOR EACH
I RECOMMEND A
OF GOALS. FOR
H PERFORMANCE
MPOSITION GOALS
BELOW FOR MORE
GOAL SETTING
 BASIC INFO: PREVIOUS MAXES KEY:
FRONT CON SUMO HEX BAR
GENDER MAXES BACK SQUAT SQUAT BOX SQUAT DEADLIFT DEADLIFT DEADLIFT BENCH PRESS FLOOR PRESS
PR=PERSONAL RECORD /
PR TM=TRAINING MAX / S=SETS /
AGE TM R=REPS / %=PERCENTAGE /
RPE=RATING OF PERCEIVED

NAME
POWER POWER OVERHEAD EXERTION 1-10 / RM=REP MAX /
HEIGHT MAXES STRICT PRESS PUSH PRESS JERK CLEAN CLEAN SNATCH SNATCH SQUAT M=MAX REPS / +=MAX REPS ON
LAST SET / BB=BARBELL /
PR DB=DUMBBELL(S) /
WEIGHT TM KB=KETTLEBELL(S)

GENERAL INSTRUCTIONS:
This Strength Protocol was Developed by Coach Curtis - CWUP (Curtis Weekly Undulating Periodization).
Program Length: 12-Weeks - 3x 4-Week Phases (Volume Phase / Middle Phase / Intensity Phase).
The program uses Weekly Undulating Periodization (WUP) and a good variety of exercise selection.

WUP: Volume and Intensity Undulate from week to week.

Test your 5RM prior to the program: Back Squat / Bench Press / Deadlift Variation (Your Choice) - Training Maxes (no major breakdown in form).
Note: 1RMs are then estimated from the calculator (uses a coefficient of 1.14 for 5RMs) - work off these estimations for the full 12-weeks.
(Perform a 1-2-week preload if you are coming off a break from strength training.)

The program follows a Squat/Push/Pull split (ideally Mon/Wed/Fri - rest day between each training day and at the weekend) - extra recovery-focused
sessions can be added in.
Squat: You can choose between the Back Squat, Front Squat and Box Squat on any given week - you must have an estimated 1RM for the lift (work off %
of 1RM).
Note: Hinge and single-leg movements are used as assistance (work off RPE).

Push: Flat Bench Press (work off % of 1RM).

Note: The overhead press and floor press will be used as assistance along with dumbbell work (work off RPE).
Pull: You can choose between the Conventional Deadlift, Sumo Deadlift and Hex Bar Deadlift on any given week (work off % of 1RM) - I suggest using a
hex bar or performing a rack pull (barbell set just below your kneecaps) for the first coule of high volume weeks (W1&3), while still working off a
percentage of your main deadlift 1RM.
Note: Upper body pulling exercises will be used as assistance, such as the bent-over row and Pendlay row (work off RPE).

1x Primary Lift / 3x Assistance: Assistance work cycles every 2-weeks.

Note: You can modify or choose your own assistance work (the barbell or dumbbells can be used to load the exercises) - add in additional core work, etc.
Percentages & Rep Ranges on Primary Lifts (5 Sets): W1 (High Volume - HV) / W2 (High Intensity - HI), and so on.
W1 (HV): 50% 20 Reps / W2 (HI): 75% 6 Reps / W3 (HV): 60% 15 Reps / W4 (HI): 80% 5 Reps / W5 (HV): 65% 12 Reps / W6 (HI): 85% 4 Reps / W7 (HV): 70%
10 Reps / W8 (HI): 90% 3 Reps / W9 (HV): 75% 8 Reps / W10 (HI): 95% 2 Reps / W11 (HV): 80% 6 Reps / W12 (HI): 100%+ 1 Rep Max.
RPE on Assistance Lifts (3-4 Sets): High Volume Weeks - RPE 7-8 / High Intensity Weeks - RPE 9-10.
8-12 Reps on High Volume Weeks / 4-6 Reps on High Intensity Weeks.
Rest Periods:
High Volume Weeks: 2-3 Minutes on primary lifts / 1-2 Minutes on assistance lifts.
High Intensity Weeks: 3-5 Minutes on primary lifts / 1-3 minute on assistance lifts.

Boxes have been left for metabolic conditioning if you want to add some in.
 CWUP: VOLUME & INT
WEEK
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

INTENSITY
PHASE VOLUME PHASE MIDDLE PHASE
PHASE

VOLUME AND INTENSI

Volume
10 6 9 5 8 4 7 3 6 2 5 1
(1-10)

Intensity
2 5 3 6 4 7 5 8 6 9 7 10
(1-10)

Volume
(1-10)

Intensity
(1-10)

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
VOLUME & INTENSITY
WEEK
16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33

VOLUME AND INTENSITY

14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34
 34

32 33 34
 WEEKS 1-4: VOLUME PHASE

SESSION TITLE: SQUAT (HV) SESSION TITLE: PUSH (HV) SESSION TITLE: PULL (HV) OVERVIEW:
WEEK: 1 DAY: 1 NOTES: WEEK: 1 DAY: 2 NOTES: WEEK: 1 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 20 50% BENCH PRESS 5 20 50% DEADLIFT / RACK PULL 5 20 50%
RDL 4 10 RPE 7-8 BB OVERHEAD PRESS 4 10 RPE 7-8 BB BENT-OVER ROW 4 10 RPE 7-8
DB RFESS 3 12 RPE 7-8 INCLINE DB PRESS 3 12 RPE 7-8 SINGLE-ARM ROW 3 12 RPE 7-8
DB STEP UP 3 12 RPE 7-8 SKULL CRUSHER 3 12 RPE 7-8 FULL DB CURL 3 12 RPE 7-8
RFESS: 12 EACH SIDE /
STEP UP: 12 TOTAL -
ON AND OFF THE BOX
= 1 REP - LEAD WITH SINGLE-ARM ROW: 12
ALTERNATE LEGS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

SESSION TITLE: SQUAT (HI) SESSION TITLE: PUSH (HI) SESSION TITLE: PULL (HI) OVERVIEW:
WEEK: 2 DAY: 1 NOTES: WEEK: 2 DAY: 2 NOTES: WEEK: 2 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 6 75% BENCH PRESS 5 6 75% DEADLIFT 5 6 75%
RDL 4 4 RPE 9-10 BB OVERHEAD PRESS 4 4 RPE 9-10 BB BENT-OVER ROW 4 4 RPE 9-10
DB RFESS 3 6 RPE 9-10 INCLINE DB PRESS 3 6 RPE 9-10 SINGLE-ARM ROW 3 6 RPE 9-10
DB STEP UP 3 6 RPE 9-10 SKULL CRUSHER 3 6 RPE 9-10 FULL DB CURL 3 6 RPE 9-10
RFESS: 6 EACH SIDE /
STEP UP: 6 TOTAL - ON
AND OFF THE BOX = 1
REP - LEAD WITH SINGLE-ARM ROW: 6
ALTERNATE LEGS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

SESSION TITLE: SQUAT (HV) SESSION TITLE: PUSH (HV) SESSION TITLE: PULL (HV) OVERVIEW:
WEEK: 3 DAY: 1 NOTES: WEEK: 3 DAY: 2 NOTES: WEEK: 3 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 15 60% BENCH PRESS 5 15 60% DEADLIFT / RACK PULL 5 15 60%
GOOD MORNING 4 10 RPE 7-8 CLOSE GRIP FLOOR PRESS 4 10 RPE 7-8 PENDLAY ROW 4 10 RPE 7-8
BB RVERSE LUNGE 3 12 RPE 7-8 ARNOLD PRESS 3 12 RPE 7-8 PULLOVER 3 12 RPE 7-8
BB LATERAL LUNGE 3 12 RPE 7-8 LATERAL RAISE 3 12 RPE 7-8 BB/EZ BAR CURL 3 12 RPE 7-8

REVERSE LUNGE: 6
REPS EACH SIDE /
LATERAL LUNGE: 6
REPS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

SESSION TITLE: SQUAT (HI) SESSION TITLE: PUSH (HI) SESSION TITLE: PULL (HI) OVERVIEW:
WEEK: 4 DAY: 1 NOTES: WEEK: 4 DAY: 2 NOTES: WEEK: 4 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 5 80% BENCH PRESS 5 5 80% DEADLIFT 5 5 80%
GOOD MORNING 4 4 RPE 9-10 CLOSE GRIP FLOOR PRESS 4 4 RPE 9-10 PENDLAY ROW 4 4 RPE 9-10
BB REVERSE LUNGE 3 6 RPE 9-10 ARNOLD PRESS 3 6 RPE 9-10 PULLOVER 3 6 RPE 9-10
BB LATERAL LUNGE 3 6 RPE 9-10 LATERAL RAISE 3 6 RPE 9-10 BB/EZ BAR CURL 3 6 RPE 9-10

REVERSE LUNGE: 3
REPS EACH SIDE /
LATERAL LUNGE: 3
REPS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

END OF PHASE MAXES (IF TESTED OR ESTIMATED) OTHER MAXES / PR's NOTES: ENTIRE PHASE
FRONT CON SUMO HEX BAR
MAXES BACK SQUAT SQUAT BOX SQUAT DEADLIFT DEADLIFT DEADLIFT BENCH PRESS FLOOR PRESS
PR
TM
POWER POWER OVERHEAD
MAXES STRICT PRESS PUSH PRESS JERK CLEAN CLEAN SNATCH SNATCH SQUAT
PR
TM
 WEEKS 5-8: MIDDLE PHASE

SESSION TITLE: SQUAT (HV) SESSION TITLE: PUSH (HV) SESSION TITLE: PULL (HV) OVERVIEW:
WEEK: 5 DAY: 1 NOTES: WEEK: 5 DAY: 2 NOTES: WEEK: 5 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 12 65% BENCH PRESS 5 12 65% DEADLIFT 5 12 65%
RDL 4 8 RPE 7-8 BB OVERHEAD PRESS 4 8 RPE 7-8 BB BENT-OVER ROW 4 8 RPE 7-8
DB RFESS 3 10 RPE 7-8 INCLINE DB PRESS 3 10 RPE 7-8 SINGLE-ARM ROW 3 10 RPE 7-8
DB STEP UP 3 12 RPE 7-8 SKULL CRUSHER 3 12 RPE 7-8 FULL DB CURL 3 12 RPE 7-8
RFESS: 10 EACH SIDE /
STEP UP: 12 TOTAL -
ON AND OFF THE BOX
= 1 REP - LEAD WITH SINGLE-ARM ROW: 10
ALTERNATE LEGS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

SESSION TITLE: SQUAT (HI) SESSION TITLE: PUSH (HI) SESSION TITLE: PULL (HI) OVERVIEW:
WEEK: 6 DAY: 1 NOTES: WEEK: 6 DAY: 2 NOTES: WEEK: 2 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 4 85% BENCH PRESS 5 4 85% DEADLIFT 5 4 85%
RDL 4 4 RPE 9-10 BB OVERHEAD PRESS 4 4 RPE 9-10 BB BENT-OVER ROW 4 4 RPE 9-10
DB RFESS 3 6 RPE 9-10 INCLINE DB PRESS 3 5 RPE 9-10 SINGLE-ARM ROW 3 5 RPE 9-10
DB STEP UP 3 6 RPE 9-10 SKULL CRUSHER 3 6 RPE 9-10 FULL DB CURL 3 6 RPE 9-10
RFESS: 5 EACH SIDE /
STEP UP: 6 TOTAL - ON
AND OFF THE BOX = 1
REP - LEAD WITH SINGLE-ARM ROW: 5
ALTERNATE LEGS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

SESSION TITLE: SQUAT (HV) SESSION TITLE: PUSH (HV) SESSION TITLE: PULL (HV) OVERVIEW:
WEEK: 7 DAY: 1 NOTES: WEEK: 7 DAY: 2 NOTES: WEEK: 7 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 10 70% BENCH PRESS 5 10 70% DEADLIFT 5 10 70%
GOOD MORNING 4 8 RPE 7-8 CLOSE GRIP FLOOR PRESS 4 8 RPE 7-8 PENDLAY ROW 4 8 RPE 7-8
BB REVERSE LUNGE 3 10 RPE 7-8 ARNOLD PRESS 3 10 RPE 7-8 PULLOVER 3 10 RPE 7-8
BB LATERAL LUNGE 3 12 RPE 7-8 LATERAL RAISE 3 12 RPE 7-8 BB/EZ BAR CURL 3 12 RPE 7-8

REVERSE LUNGE: 5
REPS EACH SIDE /
LATERAL LUNGE: 12
REPS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

SESSION TITLE: SQUAT (HI) SESSION TITLE: PUSH (HI) SESSION TITLE: PULL (HI) OVERVIEW:
WEEK: 8 DAY: 1 NOTES: WEEK: 8 DAY: 2 NOTES: WEEK: 8 DAY: 3 NOTES:
DATE: DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE NOTES:
BACK SQUAT 5 3 90% BENCH PRESS 5 3 90% DEADLIFT 5 3 90%
GOOD MORNING 4 4 RPE 9-10 CLOSE GRIP FLOOR PRESS 4 4 RPE 9-10 PENDLAY ROW 4 4 RPE 9-10
BB REVERSE LUNGE 3 6 RPE 9-10 ARNOLD PRESS 3 5 RPE 9-10 PULLOVER 3 5 RPE 9-10
BB LATERAL LUNGE 3 6 RPE 9-10 LATERAL RAISE 3 6 RPE 9-10 BB/EZ BAR CURL 3 6 RPE 9-10

REVERSE LUNGE: 3
REPS EACH SIDE /
LATERAL LUNGE: 3
REPS EACH SIDE
METABOLIC CONDITIONING METABOLIC CONDITIONING METABOLIC CONDITIONING

END OF PHASE MAXES (IF TESTED OR ESTIMATED) OTHER MAXES / PR's NOTES: ENTIRE PHASE
FRONT CON SUMO HEX BAR
MAXES BACK SQUAT SQUAT BOX SQUAT DEADLIFT DEADLIFT DEADLIFT BENCH PRESS FLOOR PRESS
PR
TM
POWER POWER OVERHEAD
MAXES STRICT PRESS PUSH PRESS JERK CLEAN CLEAN SNATCH SNATCH SQUAT
PR
TM
SESSION TITLE: SQUAT (HV) SESSION TITLE:
WEEK: 9 DAY: 1 NOTES: WEEK: 9
DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE:
BACK SQUAT 5 8 75% BENCH PRESS
RDL 4 8 RPE 7-8 BB OVERHEAD PRESS
DB RFESS 3 8 RPE 7-8 INCLINE DB PRESS
DB STEP UP 3 10 RPE 7-8 SKULL CRUSHER
RFESS: 8 EACH SIDE /
STEP UP: 10 TOTAL -
ON AND OFF THE BOX
= 1 REP - LEAD WITH
ALTERNATE LEGS
METABOLIC CONDITIONING METABOLIC C

SESSION TITLE: SQUAT (HI) SESSION TITLE:

WEEK: 10 DAY: 1 NOTES: WEEK: 10
DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE:
BACK SQUAT 5 2 95% BENCH PRESS
RDL 4 4 RPE 9-10 BB OVERHEAD PRESS
DB RFESS 3 4 RPE 9-10 INCLINE DB PRESS
DB STEP UP 3 5 RPE 9-10 SKULL CRUSHER
RFESS: 4 EACH SIDE /
STEP UP: 4 TOTAL - ON
AND OFF THE BOX = 1
REP - LEAD WITH
ALTERNATE LEGS
METABOLIC CONDITIONING METABOLIC C
 SESSION TITLE: SQUAT (HV) SESSION TITLE:
WEEK: 11 DAY: 1 NOTES: WEEK: 11
DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE:
BACK SQUAT 5 6 80% BENCH PRESS
GOOD MORNING 4 8 RPE 7-8 CLOSE GRIP FLOOR PRESS
BB REVERSE LUNGE 3 8 RPE 7-8 ARNOLD PRESS
BB LATERAL LUNGE 3 10 RPE 7-8 LATERAL RAISE

REVERSE LUNGE: 4
REPS EACH SIDE /
LATERAL LUNGE: 5
REPS EACH SIDE
METABOLIC CONDITIONING METABOLIC C

SESSION TITLE: SQUAT (HI) SESSION TITLE:

WEEK: 12 DAY: 1 NOTES: WEEK: 12
DATE: DATE:
SLEEP: 1-10 SLEEP: 1-10
ENERGY: 1-10 ENERGY: 1-10
MOOD: 1-10 MOOD: 1-10
SORENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE:
BACK SQUAT 1 1 RM BENCH PRESS
GOOD MORNING 4 4 RPE 9-10 CLOSE GRIP FLOOR PRESS
BB REVERSE LUNGE 3 4 RPE 9-10 ARNOLD PRESS
BB LATERAL LUNGE 3 4 RPE 9-10 LATERAL RAISE
BACK SQUAT: WORK
UP TO 1RM / REVERSE
LUNGE: 2 REPS EACH
SIDE / LATERAL LUNGE:
2 REPS EACH SIDE
 BACK SQUAT: WORK
UP TO 1RM / REVERSE
LUNGE: 2 REPS EACH
SIDE / LATERAL LUNGE:
2 REPS EACH SIDE
METABOLIC CONDITIONING METABOLIC C

END OF PHASE MAXES (IF TESTED OR ESTIMATED)

FRONT CON SUMO HEX BAR
MAXES BACK SQUAT SQUAT BOX SQUAT DEADLIFT DEADLIFT DEADLIFT BENCH PRESS
PR
TM
POWER POWER
MAXES STRICT PRESS PUSH PRESS JERK CLEAN CLEAN SNATCH SNATCH
PR
TM
 WEEKS 9-12: INTENSITY PHASE

SION TITLE: PUSH (HV) SESSION TITLE: PULL (HV)

WEEK: 9 DAY: 2 NOTES: WEEK: 9 DAY: 3
DATE: DATE:
LEEP: 1-10 SLEEP: 1-10
ERGY: 1-10 ENERGY: 1-10
OOD: 1-10 MOOD: 1-10
ENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE
NCH PRESS 5 8 75% DEADLIFT 5 8 75%
ERHEAD PRESS 4 8 RPE 7-8 BB BENT-OVER ROW 4 8 RPE 7-8
INE DB PRESS 3 8 RPE 7-8 SINGLE-ARM ROW 3 8 RPE 7-8
LL CRUSHER 3 10 RPE 7-8 FULL DB CURL 3 10 RPE 7-8

METABOLIC CONDITIONING METABOLIC CONDITIONING

SION TITLE: PUSH (HI) SESSION TITLE: PULL (HI)

WEEK: 10 DAY: 2 NOTES: WEEK: 10 DAY: 3
DATE: DATE:
LEEP: 1-10 SLEEP: 1-10
ERGY: 1-10 ENERGY: 1-10
OOD: 1-10 MOOD: 1-10
ENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE
NCH PRESS 5 2 95% DEADLIFT 5 2 95%
ERHEAD PRESS 4 4 RPE 9-10 BB BENT-OVER ROW 4 4 RPE 9-10
INE DB PRESS 3 4 RPE 9-10 SINGLE-ARM ROW 3 4 RPE 9-10
LL CRUSHER 3 5 RPE 9-10 FULL DB CURL 3 5 RPE 9-10

METABOLIC CONDITIONING METABOLIC CONDITIONING

 SION TITLE: PUSH (HV) SESSION TITLE: PULL (HV)
WEEK: 11 DAY: 2 NOTES: WEEK: 11 DAY: 3
DATE: DATE:
LEEP: 1-10 SLEEP: 1-10
ERGY: 1-10 ENERGY: 1-10
OOD: 1-10 MOOD: 1-10
ENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE
NCH PRESS 5 6 80% DEADLIFT 5 6 80%
RIP FLOOR PRESS 4 8 RPE 7-8 PENDLAY ROW 4 8 RPE 7-8
NOLD PRESS 3 8 RPE 7-8 PULLOVER 3 8 RPE 7-8
TERAL RAISE 3 10 RPE 7-8 BB/EZ BAR CURL 3 10 RPE 7-8

METABOLIC CONDITIONING METABOLIC CONDITIONING

SION TITLE: PUSH (HI) SESSION TITLE: PULL (HI)

WEEK: 12 DAY: 2 NOTES: WEEK: 12 DAY: 3
DATE: DATE:
LEEP: 1-10 SLEEP: 1-10
ERGY: 1-10 ENERGY: 1-10
OOD: 1-10 MOOD: 1-10
ENESS: 1-10 SORENESS: 1-10
EXERCISE: S R %/RPE NOTES: EXERCISE: S R %/RPE
NCH PRESS 1 1 RM DEADLIFT 1 1 RM
RIP FLOOR PRESS 4 4 RPE 9-10 PENDLAY ROW 4 4 RPE 9-10
NOLD PRESS 3 4 RPE 9-10 PULLOVER 3 4 RPE 9-10
TERAL RAISE 3 5 RPE 9-10 BB/EZ BAR CURL 3 5 RPE 9-10

BENCH PRESS: WORK

UP TO 1RM
 BENCH PRESS: WORK
UP TO 1RM
METABOLIC CONDITIONING METABOLIC CONDITIONING

OTHER MAXES / PR's NOTE

BENCH PRESS FLOOR PRESS

POWER OVERHEAD
SNATCH SQUAT
 PULL (HV) OVERVIEW:
NOTES:

NOTES:

SINGLE-ARM ROW: 8
EACH SIDE
DITIONING

PULL (HI) OVERVIEW:

NOTES:

NOTES:

SINGLE-ARM ROW: 4
EACH SIDE
DITIONING
 PULL (HV) OVERVIEW:
NOTES:

NOTES:

DITIONING

PULL (HI) OVERVIEW:

NOTES:

NOTES:

DEADLIFT: WORK UP
TO 1RM
 DEADLIFT: WORK UP
TO 1RM
DITIONING

NOTES: ENTIRE PHASE