Knee Rehab Template

Instructions

Look over the included PDF document for instructions.

Using the drop-down cells on the Exercise Selection tab select your movements for this template. It comes pr

Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT

support@barbellmedicine.com if you have any problems!

VERSION 2.1
Updated 10.16.2021
Rehab Template

ns.

ab select your movements for this template. It comes pre-filled with our recommended exercises.

this template in the highlighted cell to the RIGHT

ms!

Date

8/8/2021

VERSION 2.1
Updated 10.16.2021
Date Day Weight (lb) Fat Carb
August
Protein

Date Day Weight (lb) Fat Carb Protein

8/8/2021 Sunday
8/9/2021 Monday
8/10/2021 Tuesday
8/11/2021 Wednesday
8/12/2021 Thursday
8/13/2021 Friday
8/14/2021 Saturday
8/15/2021 Sunday
8/16/2021 Monday
8/17/2021 Tuesday
8/18/2021 Wednesday
8/19/2021 Thursday
8/20/2021 Friday
8/21/2021 Saturday
8/22/2021 Sunday
8/23/2021 Monday
8/24/2021 Tuesday
8/25/2021 Wednesday
8/26/2021 Thursday
8/27/2021 Friday
8/28/2021 Saturday
8/29/2021 Sunday
8/30/2021 Monday
8/31/2021 Tuesday
9/1/2021 Wednesday
9/2/2021 Thursday
9/3/2021 Friday
9/4/2021 Saturday
9/5/2021 Sunday
9/6/2021 Monday
9/7/2021 Tuesday
Month's average Weight #DIV/0! Month's average cals

Novembe
Date Day Weight (lb) Fat Carb Protein
 11/1/2021 Monday
11/2/2021 Tuesday
11/3/2021 Wednesday
11/4/2021 Thursday
11/5/2021 Friday
11/6/2021 Saturday
11/7/2021 Sunday
11/8/2021 Monday
11/9/2021 Tuesday
11/10/2021 Wednesday
11/11/2021 Thursday
11/12/2021 Friday
11/13/2021 Saturday
11/14/2021 Sunday
11/15/2021 Monday
11/16/2021 Tuesday
11/17/2021 Wednesday
11/18/2021 Thursday
11/19/2021 Friday
11/20/2021 Saturday
11/21/2021 Sunday
11/22/2021 Monday
11/23/2021 Tuesday
11/24/2021 Wednesday
11/25/2021 Thursday
11/26/2021 Friday
11/27/2021 Saturday
11/28/2021 Sunday
11/29/2021 Monday
11/30/2021 Tuesday

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

Last Month's ^^

Februar
Date Day Weight (lb) Fat Carb Protein

2/1/2022 Tuesday
2/2/2022 Wednesday
2/3/2022 Thursday
2/4/2022 Friday
2/5/2022 Saturday
2/6/2022 Sunday
2/7/2022 Monday
2/8/2022 Tuesday
 2/9/2022 Wednesday
2/10/2022 Thursday
2/11/2022 Friday
2/12/2022 Saturday
2/13/2022 Sunday
2/14/2022 Monday
2/15/2022 Tuesday
2/16/2022 Wednesday
2/17/2022 Thursday
2/18/2022 Friday
2/19/2022 Saturday
2/20/2022 Sunday
2/21/2022 Monday
2/22/2022 Tuesday
2/23/2022 Wednesday
2/24/2022 Thursday
2/25/2022 Friday
2/26/2022 Saturday
2/27/2022 Sunday
2/28/2022 Monday

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

Last Month's ^^
 May
Date Day Weight (lb) Fat Carb Protein

5/1/2022 Sunday
5/2/2022 Monday
5/3/2022 Tuesday
5/4/2022 Wednesday
5/5/2022 Thursday
5/6/2022 Friday
5/7/2022 Saturday
5/8/2022 Sunday
5/9/2022 Monday
5/10/2022 Tuesday
5/11/2022 Wednesday
5/12/2022 Thursday
5/13/2022 Friday
5/14/2022 Saturday
5/15/2022 Sunday
5/16/2022 Monday
5/17/2022 Tuesday
5/18/2022 Wednesday
5/19/2022 Thursday
5/20/2022 Friday
5/21/2022 Saturday
5/22/2022 Sunday
5/23/2022 Monday
5/24/2022 Tuesday
5/25/2022 Wednesday
5/26/2022 Thursday
5/27/2022 Friday
5/28/2022 Saturday
5/29/2022 Sunday
5/30/2022 Monday
5/31/2022 Tuesday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
ugust
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Conditioning (GPP frequency and

Calories Weight (Kg) Weight Average
intervals)

0
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ember
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Calories Weight (Kg) Weight Average
intervals)
0 0
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 0 #DIV/0!
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bruary
Conditioning (GPP frequency and
Calories Weight (Kg) Weight Average
intervals)

0 0
0 0
0 0
0 0
0 0
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0
May
Conditioning (GPP frequency and
Calories Weight (Kg) Weight Average
intervals)

0 0
0 0
0 0
0 0
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0 0
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0
Date Day Weight (lb) Fat
September
Carb Protein

Date Day Weight (lb) Fat Carb Protein

9/1/2021 Wednesday
9/2/2021 Thursday
9/3/2021 Friday
9/4/2021 Saturday
9/5/2021 Sunday
9/6/2021 Monday
9/7/2021 Tuesday
9/8/2021 Wednesday
9/9/2021 Thursday
9/10/2021 Friday
9/11/2021 Saturday
9/12/2021 Sunday
9/13/2021 Monday
9/14/2021 Tuesday
9/15/2021 Wednesday
9/16/2021 Thursday
9/17/2021 Friday
9/18/2021 Saturday
9/19/2021 Sunday
9/20/2021 Monday
9/21/2021 Tuesday
9/22/2021 Wednesday
9/23/2021 Thursday
9/24/2021 Friday
9/25/2021 Saturday
9/26/2021 Sunday
9/27/2021 Monday
9/28/2021 Tuesday
9/29/2021 Wednesday
9/30/2021 Thursday

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

Last Month's ^^

December
Date Day Weight (lb) Fat Carb Protein
 12/1/2021 Wednesday
12/2/2021 Thursday
12/3/2021 Friday
12/4/2021 Saturday
12/5/2021 Sunday
12/6/2021 Monday
12/7/2021 Tuesday
12/8/2021 Wednesday
12/9/2021 Thursday
12/10/2021 Friday
12/11/2021 Saturday
12/12/2021 Sunday
12/13/2021 Monday
12/14/2021 Tuesday
12/15/2021 Wednesday
12/16/2021 Thursday
12/17/2021 Friday
12/18/2021 Saturday
12/19/2021 Sunday
12/20/2021 Monday
12/21/2021 Tuesday
12/22/2021 Wednesday
12/23/2021 Thursday
12/24/2021 Friday
12/25/2021 Saturday
12/26/2021 Sunday
12/27/2021 Monday
12/28/2021 Tuesday
12/29/2021 Wednesday
12/30/2021 Thursday
12/31/2021 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

March
Date Day Weight (lb) Fat Carb Protein

3/1/2022 Tuesday
3/2/2022 Wednesday
3/3/2022 Thursday
3/4/2022 Friday
3/5/2022 Saturday
3/6/2022 Sunday
3/7/2022 Monday
3/8/2022 Tuesday
 3/9/2022 Wednesday
3/10/2022 Thursday
3/11/2022 Friday
3/12/2022 Saturday
3/13/2022 Sunday
3/14/2022 Monday
3/15/2022 Tuesday
3/16/2022 Wednesday
3/17/2022 Thursday
3/18/2022 Friday
3/19/2022 Saturday
3/20/2022 Sunday
3/21/2022 Monday
3/22/2022 Tuesday
3/23/2022 Wednesday
3/24/2022 Thursday
3/25/2022 Friday
3/26/2022 Saturday
3/27/2022 Sunday
3/28/2022 Monday
3/29/2022 Tuesday
3/30/2022 Wednesday
3/31/2022 Thursday
Month's average Weight 0.1 #DIV/0! Month's average cals
Last Month's ^^
 June
Date Day Weight (lb) Fat Carb Protein

6/1/2022 Wednesday
6/2/2022 Thursday
6/3/2022 Friday
6/4/2022 Saturday
6/5/2022 Sunday
6/6/2022 Monday
6/7/2022 Tuesday
6/8/2022 Wednesday
6/9/2022 Thursday
6/10/2022 Friday
6/11/2022 Saturday
6/12/2022 Sunday
6/13/2022 Monday
6/14/2022 Tuesday
6/15/2022 Wednesday
6/16/2022 Thursday
6/17/2022 Friday
6/18/2022 Saturday
6/19/2022 Sunday
6/20/2022 Monday
6/21/2022 Tuesday
6/22/2022 Wednesday
6/23/2022 Thursday
6/24/2022 Friday
6/25/2022 Saturday
6/26/2022 Sunday
6/27/2022 Monday
6/28/2022 Tuesday
6/29/2022 Wednesday
6/30/2022 Thursday

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

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

Conditioning (GPP frequency and

Calories Weight (Kg) Weight Average
intervals)

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0
Date Day Weight (lb) Fat Carb
October
Protein Calories

Date Day Weight (lb) Fat Carb Protein Calories

10/1/2021 Friday 0
10/2/2021 Saturday 0
10/3/2021 Sunday 0
10/4/2021 Monday 0
10/5/2021 Tuesday 0
10/6/2021 Wednesday 0
10/7/2021 Thursday 0
10/8/2021 Friday 0
10/9/2021 Saturday 0
10/10/2021 Sunday 0
10/11/2021 Monday 0
10/12/2021 Tuesday 0
10/13/2021 Wednesday 0
10/14/2021 Thursday 0
10/15/2021 Friday 0
10/16/2021 Saturday 0
10/17/2021 Sunday 0
10/18/2021 Monday 0
10/19/2021 Tuesday 0
10/20/2021 Wednesday 0
10/21/2021 Thursday 0
10/22/2021 Friday 0
10/23/2021 Saturday 0
10/24/2021 Sunday 0
10/25/2021 Monday 0
10/26/2021 Tuesday 0
10/27/2021 Wednesday 0
10/28/2021 Thursday 0
10/29/2021 Friday 0
10/30/2021 Saturday 0
10/31/2021 Sunday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^

January
Date Day Weight (lb) Fat Carb Protein Calories
 1/1/2022 Saturday 0
1/2/2022 Sunday 0
1/3/2022 Monday 0
1/4/2022 Tuesday 0
1/5/2022 Wednesday 0
1/6/2022 Thursday 0
1/7/2022 Friday 0
1/8/2022 Saturday 0
1/9/2022 Sunday 0
1/10/2022 Monday 0
1/11/2022 Tuesday 0
1/12/2022 Wednesday 0
1/13/2022 Thursday 0
1/14/2022 Friday 0
1/15/2022 Saturday 0
1/16/2022 Sunday 0
1/17/2022 Monday 0
1/18/2022 Tuesday 0
1/19/2022 Wednesday 0
1/20/2022 Thursday 0
1/21/2022 Friday 0
1/22/2022 Saturday 0
1/23/2022 Sunday 0
1/24/2022 Monday 0
1/25/2022 Tuesday 0
1/26/2022 Wednesday 0
1/27/2022 Thursday 0
1/28/2022 Friday 0
1/29/2022 Saturday 0
1/30/2022 Sunday 0
1/31/2022 Monday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^

April
Date Day Weight (lb) Fat Carb Protein Calories

4/1/2022 Friday 0
4/2/2022 Saturday 0
4/3/2022 Sunday 0
4/4/2022 Monday 0
4/5/2022 Tuesday 0
4/6/2022 Wednesday 0
4/7/2022 Thursday 0
4/8/2022 Friday 0
 4/9/2022 Saturday 0
4/10/2022 Sunday 0
4/11/2022 Monday 0
4/12/2022 Tuesday 0
4/13/2022 Wednesday 0
4/14/2022 Thursday 0
4/15/2022 Friday 0
4/16/2022 Saturday 0
4/17/2022 Sunday 0
4/18/2022 Monday 0
4/19/2022 Tuesday 0
4/20/2022 Wednesday 0
4/21/2022 Thursday 0
4/22/2022 Friday 0
4/23/2022 Saturday 0
4/24/2022 Sunday 0
4/25/2022 Monday 0
4/26/2022 Tuesday 0
4/27/2022 Wednesday 0
4/28/2022 Thursday 0
4/29/2022 Friday 0
4/30/2022 Saturday 0

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

Last Month's ^^
 July
Date Day Weight (lb) Fat Carb Protein Calories

7/1/2022 Friday 0
7/2/2022 Saturday 0
7/3/2022 Sunday 0
7/4/2022 Monday 0
7/5/2022 Tuesday 0
7/6/2022 Wednesday 0
7/7/2022 Thursday 0
7/8/2022 Friday 0
7/9/2022 Saturday 0
7/10/2022 Sunday 0
7/11/2022 Monday 0
7/12/2022 Tuesday 0
7/13/2022 Wednesday 0
7/14/2022 Thursday 0
7/15/2022 Friday 0
7/16/2022 Saturday 0
7/17/2022 Sunday 0
7/18/2022 Monday 0
7/19/2022 Tuesday 0
7/20/2022 Wednesday 0
7/21/2022 Thursday 0
7/22/2022 Friday 0
7/23/2022 Saturday 0
7/24/2022 Sunday 0
7/25/2022 Monday 0
7/26/2022 Tuesday 0
7/27/2022 Wednesday 0
7/28/2022 Thursday 0
7/29/2022 Friday 0
7/30/2022 Saturday 0
7/31/2022 Sunday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
ber
Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

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Weight (Kg) Weight Average
intervals)

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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 or kilograms on the row corresponding with the RPE for which you wish to calculate you
number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate your one-rep max.

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 100

 KNOWN 9 RPE

KNOWN 8 RPE

ESTIMATED 1 REP MAX 100 0 0 0 0 0 0

100

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 100 95.5 92.2 89.2 86.3 83.7 81.1

9.5 RPE 97.8 93.9 90.7 87.8 85 82.4 79.9

9.0 RPE 95.5 92.2 89.2 86.3 83.7 81.1 78.6

8.5 RPE 93.9 90.7 87.8 85 82.4 79.9 77.4

8.0 RPE 92.2 89.2 86.3 83.7 81.1 78.6 76.2

7.5 RPE 90.7 87.8 85 82.4 79.9 77.4 75.1

7.0 RPE 89.2 86.3 83.7 81.1 78.6 76.2 73.9

6.5 RPE 87.8 85 82.4 79.9 77.4 75.1 72.3

ALCULATORS

ed Exertion) and number of reps.

sponding with the RPE for which you wish to calculate your estimated one-rep max. Enter your
f reps for which you wish to calculate your one-rep max.

, you would enter a number in the highlighted box.

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

8 REPS 9 REPS 10 REPS

 0 0 0

100

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

78.6 76.2 73.9

77.4 75.1 72.3

76.2 73.9 70.7

75.1 72.3 69.4

73.9 70.7 68

72.3 69.4 66.7

70.7 68 65.3

69.4 66.7 64
 Exercise Slot 1
Back Squat Hold @ 90* Knee Flexion/Half Squat 0 0
Exercise Slot 1 e1RM
3-0-3 Tempo Pin Squat (at parallel) 0 0
1
3-0-3 Tempo Pin Squat0.9
(at parallel) 0 0
0.8
3-0-3 Tempo Pin Squat0.7
(at parallel) 0 0
0.6
3-0-3 Tempo Pin Squat0.5
(at parallel) 0 0
0.4
3-0-3 Tempo Pin Squat0.3
(at parallel) 0 0
3-0-3 Tempo Pin Squat0.2
(at
0.1
parallel) 0 0
3-0-3 Tempo Pin 0
Squat (at parallel) 0 0
t l) l) l) l) l) l) l) l) l) l) l) at at at at
ua le le le le le le le le le le le qu qu qu qu
3-0-3 Tempo Pin Squat (at f parallel) Sq ral ral ral 0 ral ral ral ral ral 0 ral ral ral S S S S
l pa pa pa pa pa pa pa pa pa pa pa Ba
r
Ba
r
Ba
r
Ba
r
/ Ha at at at at at at at at at at at
3-0-3 Tempo Pin Squatio (at parallel) n t ( t ( t ( t 0( t ( t ( t ( t ( t 0 at
( ( t (
Lo
w
Lo
w
Lo
w
Lo
w
le
x ua ua ua ua ua ua ua ua ua u ua
F Sq Sq Sq Sq Sq Sq Sq Sq Sq Sq Sq
3-0-3 Tempo Pin Squat ee (atPi parallel)
n
Pi
n
Pi
n
Pi
n 0Pin Pi
n
Pi
n
Pi
n
Pi
n
Pi 0
n
Pi
n
Kn po p o p o p o p o p o p o p o p o p o p o
*
3-0-3 Tempo Pin 90 Squat Te (at Tparallel)
m em Te
m
Te
m
Te 0 T e
m m
Te
m
Te
m
Te
m
Te
m 0Tem
@ - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3
d 0 0 0 0 0 0 0 0 0 0 0
ol Bar
Low 3- Squat 3- 3- 3- 3- 3-0 3- 3- 3- 3- 3- 0
a tH
u
k S q Low Bar Squat 0 0
c
Ba
Low Bar Squat 0 0
Low Bar Squat 0 0
Exercise E1RM Tonnage

Exercise Slot 4
Back Squat Hold @ 90* Knee Flexion/Half Squat 0 0
Exercise Slot 4 e1RM
3-0-3 Tempo Conventional Deadlift 0 0
1
3-0-3 Tempo Conventional
0.9 Deadlift 0 0
0.8
0.7
0.6
0.5
0.4
0.3
 Exercise Slot 4 e1RM
1
0.9
0.8
3-0-3 Tempo Conventional
0.7
Deadlift 0 0
3-0-3 Tempo Conventional
0.6 Deadlift 0 0
0.5
3-0-3 Tempo Conventional
0.4 Deadlift 0 0
0.3
3-0-3 Tempo Conventional
0.2
Deadlift 0 0
3-0-3 Tempo Conventional
0.1 Deadlift 0 0
0
3-0-3 Tempo Conventionalat Deadlift
ift ift ift
0 ift ift ift ift ift
0
ift ift ift ss ss ss ss
u dl dl dl dl dl dl dl dl dl dl dl re re re re
Sq a a a a a a a a a a a P P P P
3-0-3 Tempo Conventional lf De
Deadlift De De De 0 l De De De De De 0 l De De nc
h
nc
h
nc
h
nc
h
/ Ha nal nal nal nal na nal nal nal nal na nal e e e e
B B B B
3-0-3 Tempo Conventional io
n tio tio tio tio tio tio tio tio tio tio tio d d d d
l ex ven Deadlift ven ven ven ve0n ven ven ven ven v en 0 ven use use use use
F
Co
n
Co
n
Co
n
Co
n n
Co 0 Co
n
Co
n
Co
n
Co
n
Co
n
Co
n Pa Pa Pa Pa
3-0-3 Tempo Conventional ee Deadlift 0
Kn po po po p o p o po p o p o p o p o p o
* m m m m m em m m m m m
Paused 90 Bench Te PressTe Te Te Te T0 Te Te Te Te Te
@ - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 0
d 0 0 0 0 0 0 0 0 0 0 0
ol
HPaused 3- 3- 3- 3- 3- 3- 3- 3- 3- 3- 3-
a t Bench Press 0 0
S qu
ck Paused Bench Press 0 0
Ba
Paused Bench Press 0 0
Exercise E1RM Tonnage

Exercise Slot 7
Back Squat Hold @ 90* Knee Flexion/Half Squat 0 0
3-0-3 Tempo High Bar Squat 0 Exercise Slot 7 e1RM 0
3-0-3 Tempo High Bar Squat 1 0 0
3-0-3 Tempo High Bar0.8 Squat 0 0
3-0-3 Tempo High Bar Squat 0.6 0 0
0.4
3-0-3 Tempo High Bar Squat 0 0
0.2
3-0-3 Tempo High Bar Squat 0 0
0
3-0-3 Tempo High Bar Squatat t t 0at t t t t 0t at at at
ua ua u ua ua ua ua ua lift lift lift lift
3-0-3 Tempo High Bar Squat S qu
S q S q S q0 S q S q S q S q S q 0 S qu S qu S qu ad ad ad ad
f r r r r r r r r r r r De e De e
al Ba Ba Ba Ba Ba Ba Ba Ba Ba Ba Ba al al
D
al al
D
3-0-3 Tempo High BaronSquat /H g h g h g h 0 g h g h g h g h g h g0 h g h g h on o n o n o n
i Hi Hi Hi Hi Hi Hi Hi Hi Hi Hi Hi nti nti nti nti
3-0-3 Tempo High eBar ex Squat po po po po 0 po po po po po 0 po po ve ve ve ve
Fl m m m m m m m m m m m n n n n
e Te Te Te Te Te Te Te Te Te Te Te Co Co Co Co
3-0-3 Tempo High Kn Bar-3Squat 3 3 3 0 3 3 3 3 3 0
3 3
* 0 0- 0- 0- 0- 0- 0- 0- 0- 0- -0
-
90 3- 3- 3- 3- 3- 3- 3- 3- 3- 3-
Conventional
@ Deadlift 0 0 3
ld
t Ho
ua
Sq
ck
Ba
 n g g g g g g g g g g g o o o o
xio Hi Hi Hi Hi Hi Hi Hi Hi Hi Hi Hi enti e nti enti e nti
Fl
e po po po po po po po po po po po nv nv nv nv
ee m m m m m m m m m m m Co Co Co Co
Kn Te Te Te Te Te Te Te Te Te Te Te
3 3 3 3 3 3 3 3 3 3 3
* 0- 0- 0- 0- 0- 0- 0- 0- 0- 0- 0-
90 3- 3- 3- 3- 3- 3- 3- 3- 3- 3- 3-
@
ld
ConventionalHo Deadlift 0 0
uat
q
Conventional Deadlift 0 0
kS
ac
Conventional Deadlift
B 0 0
Exercise E1RM Tonnage

Exercise Slot 10
None 0 0
None 0 Exercise Slot 10 e1RM 0
1 None 0 0
0.9 None 0 0
0.8
None 0 0
None 0 0
0.7
None 0 0
0.6
None 0 0
0.5 None 0 0
0.4 None 0 0
0.3 None 0 0
None 0 0
0.2
None 0 0
0.1
None 0 0
0 None 0 0
None None None None None None None None None None None None None None None None
None 0 0
Exercise E1RM Tonnage
 Exercise Slot 2
0.00% Seated Overhead Press 0 Exercise Slot 2 e1RM
0
Incline Bench Press
0.00% 1 0 0
(High Incline, ~45*)
Incline Bench Press
0.00% 0.9 0 0
(High Incline, ~45*)
Incline Bench Press
0.00% 0.8 0 0
(High Incline, ~45*)
Incline Bench Press
0.00% 0 0
(High
0.7 Incline, ~45*)
Incline Bench Press
0.00% 0 0
(High
0.6 Incline, ~45*)
Incline Bench Press
0.00% 0 0
(High
0.5 Incline, ~45*)
Incline Bench Press
0.00% 0 0
l) l) t t at at
(High
0.4 Incline, ~45*)
l le l le ua ua qu qu
Incline Bench Press
ra ra Sq Sq 0.00%S S 0 0
pa pa Ba
r
Ba
r
Ba
r
Ba
r (High
0.3 Incline, ~45*)
at Incline Bench Press
Lo 0.00% 0 0
t ( w w w w
ua Lo Lo Lo (High
0.2 Incline, ~45*)
Sq
n 0.00% Incline Bench Press (High Incline, ~45*) 0 0
0.1
0.00% Incline Bench Press (High Incline, ~45*) 0 0
0
0.00% 15* Low Incline
Seated InclineBench
Incline Incline Incline 0
Incline Incline Incline Incline 0
Incline Incline Incline 15* 15* 15* 15*
Over- Bench Bench Bench Bench Bench Bench Bench Bench Bench Bench Bench Low Low Low Low
0.00% 15* Low Incline
head PressBench
Press Press Press 0Press Press Press Press 0
Press Press Press Incline Incline Incline Incline
Press (High (High (High (High (High (High (High (High (High (High (High Bench Bench Bench Bench
0.00% 15* Incline,Bench
Low Incline Incline, Incline, Incline, Incline,
0~45*) Incline, Incline, Incline, Incline,
0 Incline, Incline,
~45*) ~45*) ~45*) ~45*) ~45*) ~45*) ~45*) ~45*) ~45*) ~45*)
0.00% 15* Low Incline Bench 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 5
Incline Bench Press
0% 0 0
(High Incline, ~45*)
0% Standing Overhead Press 0Exercise Slot 5 e1RM 0
0% Standing Overhead
1 Press 0 0
0.9
0.8
0.7
0.6
0.5
 Exercise Slot 5 e1RM
1
0.9
0% Standing Overhead Press 0 0
0.8
0% Standing Overhead
0.7 Press 0 0
0% Standing Overhead
0.6 Press 0 0
0.5
0% Standing Overhead Press 0 0
0.4
0% Standing Overhead
0.3 Press 0 0
ft s s 0%
s s Standing Overhead
0.2 Press 0 0
lift es es es es
ad Pr Pr Pr Pr 0.1
l De nc
h
nc
h
nc
h 0%
nc
h Standing Overhead Press 0 0
na B e B e B e Be 0
tio d d d ed0% Standing Overhead Press s0 s0 t t t t
us
e
us
e
us
e
us *) es
s
es
s
es es
s
es
s
es
s
es
s
es es
s
es
s
es
s
ua ua ua ua
Pa Pa Pa Pa 45 Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr q q q q
0% Standing Overhead e Press d ,~ d d 0ead ead ead ead ead e0ad ead ead sed sed sed sed
S S S S
li n ea h ea ea
c er rh rh rh rh rh rh rh rh rh rh u u u u
In e e e ve ve ve ve ve ve ve Pa Pa Pa Pa
0% 2-Count Paused g h Squat Ov O v O v O v
0 O O O O O 0 O O nt nt nt nt
Hi ng ng ng ng ng ng ng ng ng ng ng ou ou ou ou
s s( ndi ndi ndi ndi ndi ndi ndi ndi ndi ndi ndi 2-C 2 -C 2 -C 2 -C
0% 2-CountPrePaused St Squat
a
St
a
St
a
St
a
St 0 St
a a
St
a
St
a
St
a
St 0 St
a a
ch
0% 2-Count n Paused Squat 0 0
Be
e
lc in
0% 2-Count
In Paused Squat 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 8
Barbell Bench Press,
0% 0 Exercise Slot 8 e1RM0
Touch and Go
Touch-and-Go Bench
0% 0 0
Press 1 Bench
Touch-and-Go
0% 0 0
Press0.9
Touch-and-Go 0.8 Bench
0% 0 0
Press0.7 Bench
Touch-and-Go
0% 0 0
Press0.6
Touch-and-Go 0.5 Bench
0% 0 0
Press0.4 Bench
Touch-and-Go
0% 0 0
Press0.3
Touch-and-Go 0.2 Bench
t t t 0% ift 0 0
ua ua dlift lift l lift Press0.1 Bench
Touch-and-Go
S q S q
e a e a 0%ead
d
ead 0 0
Ba
r
Ba
r
al
D
al
D
al
D
al
D Press 0 Bench
Touch-and-Go
h h n n 0%
n n o s s s 0 s s s s s0 s s s s s s s
g
Hi
g
nti
o
nti
o
nti
o
nti
o
Press nd G Pres Pres Pres Pres Pres Pres Pres Pres Pres Pres Pres Pres Pres Pres Pres
po n ve n ve n ve 0%nve Touch-and-Go Bench a Press
ch ch ch c0
h ch ch ch ch 0ch nch nch nch nch nch nch
m Co Co Co Co h en en en en en en en en en
Te ouc B B B B B B B B B Be Be Be Be Be Be
3 0% Touch-and-Gos, TBench G o Press G o G o G o 0G o G o G o G o G o 0 Go G o rip rip rip rip
es d- d- d- d- d- d- d- d- d- d- d- G G G G
0% Close Grip
h
Pr Bench
h-
an Press
h-
an
h-
an
h-
an
h-
an0 -an
h h-
an
h-
an
h-
an
h-
an0
h-
an lo
se
lo
se
lo
se
lo
se
c uc uc uc uc uc uc uc uc uc uc uc C C C C
B en To To To To To To To To To To To
e ll
rb
Ba
g
Hi
g
nti
o
nti
o
nti
o
nti
o G es es es es es es es es es es es es es es es
e e d Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr
po nv nv
e
nv nv
e an h h h h h h h h h h h h h
h h
m Co Co Co Co h nc nc nc nc nc nc nc nc ncnc nc
nc ncnc nc
Te uc Be Be Be Be Be Be Be Be Be Be BeBe Be
Be Be
3 To
s, Go Go Go Go Go Go Go Go Go Go Go Gr
ip
Gr
ip
Gr
ip
Gr
ip
res nd- nd- nd- nd- nd- nd- nd- nd- nd- nd- nd- e e e e
P -a -a -a -a -a -a -a -a -a -a -a os os os os
nch uch uch uch uch uch uch uch uch uch uch uch Cl Cl Cl Cl
0% Closel BGrip
e TBench
o To Press To To To 0To To To To To 0To
el
0% Close
rb Grip Bench Press 0 0
Ba
0% Close Grip Bench Press 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 11
0% None 0 0
Exercise Slot 11 e1RM
0% None 0 0
1
0% None 0 0
0% 0.9 None 0 0
0% 0.8 None 0 0
0% 0.7 None 0 0
0% 0.6
None 0 0
0% None 0 0
0.5
0% None 0 0
0.4
0% None 0 0
0% 0.3 None 0 0
0% 0.2 None 0 0
0% 0.1 None 0 0
0% None 0 0
0
0% None None
None None None None0 None None None None 0 None None None None None None No
ne None None None None None
0% None 0 0
Avg Intensity Exercise E1RM Tonnage
 Exercise Slot 3
Unilateral Lower Body
0.00% 0 0
Exercise Exercise Slot 3 e1RM
0.00% Dumbbell Press 0 0
1
0.00% Dumbbell Press 0 0
0.9
0.00% Dumbbell
0.8 Press 0 0
0.00% Dumbbell
0.7 Press 0 0
0.00% 0.6 Press
Dumbbell 0 0
0.5
0.00% Dumbbell Press 0 0
0.4
0.00% Dumbbell Press 0 0
0.3
0.00% Dumbbell
0.2 Press 0 0
0.00% Dumbbell
0.1 Press 0 0
0.00% 0 Press
Dumbbell 0 0
e s s s s s s s s s s s lift lift lift lift
0.00% Dumbbell xPress cis es es es es es es es es es es es
er l Pr l Pr l Pr l Pr 0 l Pr l Pr l Pr l Pr l Pr 0 l Pr l Pr ead ead ead ead
E el el el el el el el el el el el D D D D
Incline Incline 15* 0.00%
15* 15* 15* Romanian ody Deadliftbb bb bb bb 0 bb bb bb bb bb 0 bb bb ia
n
ia
n
ia
n
ia
n
B m m m m m m m m m m m a n a n a n a n
Bench Bench Low Low Low Low er Du Du Du Du Du Du Du Du Du Du Du om om om om
w R R R R
Press 0.00%
Press Incline Incline Incline Incline Romanian lL
o Deadlift 0 0
(High (High Bench Bench Bench Bench ra
, Incline, Incline, te
0.00% Romanian
ila Deadlift 0 0
~45*) ~45*) Un
0.00% Romanian Deadlift 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 6
0% Split Squat Hold @ ~90* flexion in both legs 0 0
0% Dumbbell Bench Press 0
Exercise Slot 6 e1RM0
0% Dumbbell Bench Press 0 0
1
0.9
0.8
0.7
0.6
0.5
 Exercise Slot 6 e1RM
1
0% Dumbbell Bench Press
0.9 0 0
0.8
0% Dumbbell Bench Press
0.7 0 0
0% Dumbbell Bench 0.6
Press 0 0
0.5
0% Dumbbell Bench Press
0.4 0 0
0.3
0% Dumbbell Bench Press 0 0
0.2
0% Dumbbell Bench Press
0.1 0 0
0
0% Dumbbell Bench Press 0 0
ssgs ss ss ss ss ss ss ss ss ss ss ss ss ss ss
P re
le P re Pre P re P re P re P re P re Pre P re P re P re P re Pre Pre
s s s t t 0%at t Dumbbell Bench Pressot h ch ch 0ch ch ch ch ch ch 0 ch ch ch ad ad ad ad
es es es ua ua u ua b en Ben Ben Ben Ben Ben Ben Ben Ben B en B en he he he he
Pr Pr S q S q Sq S q
in B er er er er
ad ea
d ed ed ed0%sed Dumbbell Bench Press n e l l
e l l
e l l 0 ll
e e l l
e l l
el l
e l l
el l 0 ll
e e l l v v v v
he rh us us us au xio bb bb bb bb bb bb bb bb bb bb bb ing
O
ng
O
ng
O
ng
O
er e a a a fle um i i i
Ov tP tP tP tP
0% Standing Overhead 0* Press Du
m
Du
m m
Du 0 Du
m
Du
m
Du
m
Du
m
Du
m
D0 u m m
Du tan
d d d d
ng ou
n
ou
n
ou
n
ou
n D an an an
di -C -C -C -C ~9 S St St St
n 2 2 2 2 @
a 0% Standing Overhead
ol
d Press 0 0
t H
0% StandingquaOverhead Press 0 0
S
l it
0% Sp
Standing Overhead Press 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 9
Split Squat Hold @ ~90*
0% 0 0
flexion in
Dumbbell both legs
Incline Bench Exercise Slot 9 e1RM
0% 0 0
DumbbellPress
Incline Bench
0% 1 0 0
DumbbellPress
Incline Bench
0% 0.8 0 0
DumbbellPress
Incline Bench
0% 0.6 0 0
DumbbellPress
Incline Bench
0% 0.4 0 0
DumbbellPress
Incline Bench 0.2
0% 0 0
DumbbellPress
Incline Bench 0
0% 0 0
DumbbellPress
Incline Benchgs ess ess ess ess ess ess ess ess ess ess ess ess ess ess ess
0% le Pr Pr Pr0 Pr Pr Pr Pr Pr 0 Pr Pr Pr Pr Pr Pr Pr
DumbbellPress
Incline Bench oth ch c h c h ch c h c h c h c h ch ch c h e g e g e g e g
es 0%
s s s s s s s b n n n 0n n n n n n0 n n L L L L
es
Pr
es
Pr
es
Pr
es
Pr Pr
es
Pr
es Press n in ne Be ne Be ne Be ne Be ne Be ne Be ne Be ne Be ne Be ne Be ne Be
nc
h
nc
h
nc
h
nc
h
nc
0%
h
nc
h Dumbbell Incline Bench xi o
cli Press cli nc
li
nc
li 0 cli
nc
li
nc
li
nc
li
nc
li
nc
0li ncli
Be Be Be Be Be 0%Be fle ll In ll In l lI l lI l lI
n
l lI l lI l lI l lI lI lI
Dumbbell Incline *
0 Bench e Press
e e e e0 be e e e e 0 bel
l
Go Gr
ip
Gr
ip
Gr
ip
Gr
ip
~ 9 b b b b b b b b b b b b b b b b b b b b
d- m m
h-
a n
lo
s e
lo
s e
lo
s e
lo
s 0%
e Leg
ld
@ PressDu Du
m
Du Du
m
Du
m
0Dum Dum Dum Dum Dum Dum0
c C C C C
t Ho
ua
Sq
l it
Sp
es es es es es es es Be
in Be Be Be Be Be Be Be Be Be Be
Pr Pr Pr Pr Pr Pr n
ne ne ne ne ne ne ne ne ne ne ne
nc
h
nc
h
nc
h
nc
h
nc
h
nc
h xio
cli cli nc
li
nc
li
nc
li
nc
li
nc
li
nc
li
nc
li
nc
li
nc
li
Be Be Be Be Be Be fle ll In ll In l lI l lI l lI l lI l lI l lI l lI l lI l lI
0* e e e e e e e e e e e
Go Gr
ip
Gr
ip
Gr
ip
Gr
ip
~9 bb bb bb bb bb bb bb bb bb bb bb
nd- e e e e @ Dum Dum Dum Dum Dum Dum Dum Dum Dum Dum Dum
-a os os os os ol
d
ch Cl Cl Cl Cl
0% a tH
Leg Press 0 0
S qu
0% li t Leg Press 0 0
Sp
0% Leg Press 0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 12
M 0% None 0 0
Exercise Slot 12 e1RM
0% None 0 0
0% 1 None 0 0
0% 0.9 None 0 0
0% 0.8 None 0 0
0% 0.7
None 0 0
0% None 0 0
0.6
0% None 0 0
0.5
0% None 0 0
0% 0.4 None 0 0
0% 0.3 None 0 0
0% 0.2 None 0 0
0% None 0 0
0.1
0% None 0 0
0
one None None None 0%
None None None None
None None None None None
0
None None None None
0
None None None None None None None
0% None 0 0
Avg Intensity Exercise E1RM Tonnage
 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!
ss ss lift lift ift lift
re re ad ad dl
a0% ad 0.00 0.00 #DIV/0!
lP ll P De De De De
e
bb ia
n
ia
n n
ia 0% ia
n
0.00
m a n a n a n a n 0.00 #DIV/0!
Du m m m m
Ro Ro Ro Ro 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%

s s s s
0% s s s
es es es es es es es
Pr Pr Pr Pr Pr 0%Pr Pr
h ch ch ead ead ead ead
B en B en rh rh rh rh
e ll e ll O ve Ove Ove 0% Ove
b bb ing ng ng ng
um
nd ndi ndi ndi0%
D a a a a
St St St St
0%
0%
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
ss e s s
e s s
e s s s s
e 0% es
s
es
s
Pr Pr Pr Pr Pr Pr
h h g g g g
nc nc Le Le Le 0%Le
Be Be
e
cli n 0%
In
0%
0%
Be Be
e
cli n
In

0%
0%
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
e None None None None None
0%
Avg Intensity
 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
4
Exercise Three

Notes

Supplement Day 1

Notes
GPP

D
Exercise One

1
 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
10
Exercise Three

Notes

Supplement Day 1

Notes

D
Exercise One
1
 Exercise Two

11
Exercise Three

Notes

Supplement Day 1

Notes

D
Exercise One
2
 Exercise Two

12
Exercise Three

Notes

Supplement Day 1

Notes

D
Exercise One
 Exercise Two

13
Exercise Three

Notes

Supplement Day 1

Notes

D
Exercise One
 Exercise Two

14
Exercise Three

Notes

Supplement Day 1

Notes

D
Exercise One
 Exercise Two

15
Exercise Three

Notes

Supplement Day 1

Notes

D
Exercise One
 Exercise Two

16
Exercise Three

Notes

Supplement Day 1

Notes
 Day 1
Back Squat Hold @ 90* Knee 45 second isometric hold @ RPE 6, 7,
Flexion/Half Squat and 8. Repeat hold @ 8 x 2 sets.

10 reps @ RPE 7 x 1 set

10 reps @ RPE 8 x 1 set
Seated Overhead Press
10 reps @ RPE 9 x 1 set
No Back off sets

45 second isometric hold @ RPE 6, 7,

Unilateral Lower Body Exercise
and 8. Repeat hold @ 8 x 2 sets.

None
 None

Day 1
15 reps @ RPE 5, 15 reps @ RPE 6, 15
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 15 reps @ RPE 8. No
back off sets.

10 reps @ RPE 7 x 1 set

10 reps @ RPE 8 x 1 set
Incline Bench Press (High Incline, ~45*)
10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 1 set of 10 reps

15 reps @ RPE 5, 15 reps @ RPE 6, 15

Dumbbell Press reps @ RPE 7, 15 reps @ RPE 8. No
back off sets.
 3-0-3 Tempo Split Squat

15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No

back off sets.

Day 1
12 reps @ RPE 5, 12 reps @ RPE 6, 12
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 12 reps @ RPE 8. No
back off sets

10 reps @ RPE 7 x 1 set

10 reps @ RPE 8 x 1 set
Incline Bench Press (High Incline, ~45*)
10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 1 set of 10 reps

12 reps @ RPE 5, 12 reps @ RPE 6, 12

Dumbbell Press reps @ RPE 7, 12 reps @ RPE 8. No
back off sets
 3-0-3 Tempo Split Squat

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No

back off sets

Day 1
12 reps @ RPE 5, 12 reps @ RPE 6, 12
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 12 reps @ RPE 8. No
back off sets

10 reps @ RPE 7 x 1 set

10 reps @ RPE 8 x 1 set
Incline Bench Press (High Incline, ~45*)
10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 2 sets of 10 reps
 12 reps @ RPE 5, 12 reps @ RPE 6, 12
Dumbbell Press reps @ RPE 7, 12 reps @ RPE 8. No
back off sets

3-0-3 Tempo Split Squat

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No

back off sets

Day 1
10 reps @ RPE 5, 10 reps @ RPE 6, 10
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.
 10 reps @ RPE 7 x 1 set
10 reps @ RPE 8 x 1 set
Incline Bench Press (High Incline, ~45*)
10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 2 sets of 10 reps

10 reps @ RPE 5, 10 reps @ RPE 6, 10

Dumbbell Press reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Split Squat

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No

back off sets.

Day 1
 10 reps @ RPE 5, 10 reps @ RPE 6, 10
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.

10 reps @ RPE 7 x 1 set

10 reps @ RPE 8 x 1 set
Incline Bench Press (High Incline, ~45*)
10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 2 sets of 10 reps

10 reps @ RPE 5, 10 reps @ RPE 6, 10

Dumbbell Press reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Split Squat

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No

back off sets.
 Day 1
8 reps @ RPE 5, 8 reps @ RPE 6, 8
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.

8 reps @ RPE 6
8 reps @ RPE 7
Incline Bench Press (High Incline, ~45*)
8 reps @ RPE 8.
No back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Dumbbell Press reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Split Squat

 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back
off sets.

Day 1
8 reps @ RPE 5, 8 reps @ RPE 6, 8
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.

8 reps @ RPE 9 (~76%) x 1 set

Incline Bench Press (High Incline, ~45*)
-5% from 8 @ 9 x 1 set of 8 reps

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Dumbbell Press reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.
 3-0-3 Tempo Split Squat

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back

off sets.

Day 1
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

8 reps @ RPE 9 (~76%) x 1 set

Incline Bench Press (High Incline, ~45*)
-5% from 8 @ 9 x 1 set of 8 reps

6 reps @ RPE 5, 6 reps @ RPE 6, 6

Dumbbell Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.
 3-0-3 Tempo Split Squat

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 1
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

8 reps @ RPE 9 (~76%) x 1 set

Incline Bench Press (High Incline, ~45*)
-5% from 8 @ 9 x 2 sets of 8 reps
 6 reps @ RPE 5, 6 reps @ RPE 6, 6
Dumbbell Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Split Squat

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 1
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.
 8 reps @ RPE 9 (~76%) x 1 set
Incline Bench Press (High Incline, ~45*)
-5% from 8 @ 9 x 2 sets of 8 reps

6 reps @ RPE 5, 6 reps @ RPE 6, 6

Dumbbell Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Split Squat

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 1
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo Pin Squat (at parallel) reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.
 8 reps @ RPE 9 (~76%) x 1 set
Incline Bench Press (High Incline, ~45*)
-5% from 8 @ 9 x 2 sets of 8 reps

6 reps @ RPE 5, 6 reps @ RPE 6, 6

Dumbbell Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Split Squat

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 1
6 reps @ RPE 5, 6 reps @ RPE 6, 6
Low Bar Squat reps @ RPE 7, 6 reps @ RPE 7. No
back off sets.
15* Low Incline Bench 6 reps @ RPE 8 x 3 sets

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Romanian Deadlift reps @ RPE 7, 8 reps @ RPE 7. No
back off sets.

GPP or None

GPP or None

Day 1
5 reps @ RPE 5, 5 reps @ RPE 6, 5
Low Bar Squat reps @ RPE 7, 5 reps @ RPE 7. No
back off sets.
15* Low Incline Bench 6 reps @ RPE 8 x 3 sets

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Romanian Deadlift reps @ RPE 7, 8 reps @ RPE 7. No
back off sets.

GPP or None

GPP or None

Day 1
4 reps @ RPE 5, 4 reps @ RPE 6, 4
Low Bar Squat reps @ RPE 7, 4 reps @ RPE 8. No
back off sets.
15* Low Incline Bench 6 reps @ RPE 8 x 3 sets

6 reps @ RPE 5, 6 reps @ RPE 6, 6

Romanian Deadlift reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

GPP or None

GPP or None

Day 1
3 reps @ RPE 6, 3 reps @ RPE 7, 3
Low Bar Squat
reps @ RPE 8. Repeat 3 @ 8 x 1 set.
15* Low Incline Bench 6 reps @ RPE 8 x 3 sets

6 reps @ RPE 6, 6 reps @ RPE 7, 6

Romanian Deadlift
reps @ RPE 8. Repeat 6 @ 8 x 1 set.

GPP or None

GPP or None
 Day 2
Back Squat Hold @ 90* Knee
Exercise One
Flexion/Half Squat

Exercise Two Incline Bench Press (High Incline, ~45*)

Split Squat Hold @ ~90* flexion in both

Exercise Three
legs

Notes

Supplemental Day
None
2
Exercise Two None

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

Notes
Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 rep

Exercise Two
back off sets.

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

 Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 rep

Exercise Two
back off sets

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

 Exercise Three Dumbbell Bench Press

Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 rep

Exercise Two
back off sets

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift
 Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 rep

Exercise Two
back off sets.

Day 2
 Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 rep

Exercise Two
back off sets.
 Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2
 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ R
Exercise Two
off sets.

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

Notes
Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ R

Exercise Two
off sets.

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

 Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ R

Exercise Two
off sets.

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift

Exercise Two Standing Overhead Press

 Exercise Three Dumbbell Bench Press

Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ R

Exercise Two
off sets.

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift
 Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ R

Exercise Two
off sets.

Day 2
Exercise One 3-0-3 Tempo Conventional Deadlift
 Exercise Two Standing Overhead Press

Exercise Three Dumbbell Bench Press

Notes

Supplemental Day
3-2-3 Tempo Squat (w/ 2-Count Pause At Bottom
2

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ R

Exercise Two
off sets.

Day 2
Exercise One Conventional Deadlift
 Exercise Two Close Grip Bench Press

Exercise Three Leg Press

Notes

Supplemental Day
GPP or None
2

Exercise Two GPP or None

Day 2
Exercise One Paused Bench Press
 Exercise Two 2-Count Paused Squat

Exercise Three Standing Overhead Press

Notes

Supplemental Day
GPP or None
2

Exercise Two GPP or None

Day 2
Exercise One Paused Bench Press
 Exercise Two 2-Count Paused Squat

Exercise Three Standing Overhead Press

Notes

Supplemental Day
GPP or None
2

Exercise Two GPP or None

Day 2
Exercise One Paused Bench Press
 Exercise Two 2-Count Paused Squat

Exercise Three Standing Overhead Press

Notes

Supplemental Day
GPP or None
2

Exercise Two GPP or None

y2 D
45 second isometric hold @ RPE 6, 7,
Exercise One
and 8. Repeat hold @ 8 x 2 sets.

8 reps @ RPE 7 x 1 set

8 reps @ RPE 8 x 1 set
Exercise Two
8 reps @ RPE 9 x 1 set
No Back offs

45 second isometric hold @ RPE 6, 7,

Exercise Three
and 8. Repeat hold @ 8 x 2 sets.

Notes

Supplemental Day
None
3
 None Exercise Two

y2 D
15 reps @ RPE 5, 15 reps @ RPE 6, 15
reps @ RPE 7, 15 reps @ RPE 8. No Exercise One
back off sets.

8 reps @ RPE 7 (~71%) x 1 set

8 reps @ RPE 8 (~ 74%) x 1 set
Exercise Two
8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 1 set of 8 reps

15 reps @ RPE 5, 15 reps @ RPE 6, 15

reps @ RPE 7, 15 reps @ RPE 8. No Exercise Three
back off sets.

Notes
 Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No

Exercise Two
back off sets.

y2 D
12 reps @ RPE 5, 12 reps @ RPE 6, 12
reps @ RPE 7, 12 reps @ RPE 8. No Exercise One
back off sets

8 reps @ RPE 7 (~71%) x 1 set

8 reps @ RPE 8 (~ 74%) x 1 set
Exercise Two
8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 1 set of 8 reps

12 reps @ RPE 5, 12 reps @ RPE 6, 12

reps @ RPE 7, 12 reps @ RPE 8. No Exercise Three
back off sets
 Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No

Exercise Two
back off sets

y2 D
12 reps @ RPE 5, 12 reps @ RPE 6, 12
reps @ RPE 7, 12 reps @ RPE 8. No Exercise One
back off sets

8 reps @ RPE 7 (~71%) x 1 set

8 reps @ RPE 8 (~ 74%) x 1 set
Exercise Two
8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 2 sets of 8 reps
 12 reps @ RPE 5, 12 reps @ RPE 6, 12
reps @ RPE 7, 12 reps @ RPE 8. No Exercise Three
back off sets

Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No

Exercise Two
back off sets

y2 D
10 reps @ RPE 5, 10 reps @ RPE 6, 10
reps @ RPE 7, 10 reps @ RPE 8. No Exercise One
back off sets.
 8 reps @ RPE 7 (~71%) x 1 set
8 reps @ RPE 8 (~ 74%) x 1 set
Exercise Two
8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 2 sets of 8 reps

10 reps @ RPE 5, 10 reps @ RPE 6, 10

reps @ RPE 7, 10 reps @ RPE 8. No Exercise Three
back off sets.

Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No

Exercise Two
back off sets.

y2 D
 10 reps @ RPE 5, 10 reps @ RPE 6, 10
reps @ RPE 7, 10 reps @ RPE 8. No Exercise One
back off sets.

8 reps @ RPE 7 (~71%) x 1 set

8 reps @ RPE 8 (~ 74%) x 1 set
Exercise Two
8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 2 sets of 8 reps

10 reps @ RPE 5, 10 reps @ RPE 6, 10

reps @ RPE 7, 10 reps @ RPE 8. No Exercise Three
back off sets.

Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No

Exercise Two
back off sets.
y2 D
8 reps @ RPE 5, 8 reps @ RPE 6, 8
reps @ RPE 7, 8 reps @ RPE 8. No Exercise One
back off sets.

6 reps @ RPE 6
6 reps @ RPE 7 Exercise Two
6 reps @ RPE 8

8 reps @ RPE 5, 8 reps @ RPE 6, 8

reps @ RPE 7, 8 reps @ RPE 8. No Exercise Three
back off sets.

Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3
E 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back
Exercise Two
off sets.

y2 D
8 reps @ RPE 5, 8 reps @ RPE 6, 8
reps @ RPE 7, 8 reps @ RPE 8. No Exercise One
back off sets.

6 reps @ RPE 7 (~76%) x 2 sets Exercise Two

8 reps @ RPE 5, 8 reps @ RPE 6, 8

reps @ RPE 7, 8 reps @ RPE 8. No Exercise Three
back off sets.

Notes
 Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

E 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back

Exercise Two
off sets.

y2 D
6 reps @ RPE 5, 6 reps @ RPE 6, 6
reps @ RPE 7, 6 reps @ RPE 8. No Exercise One
back off sets.

6 reps @ RPE 7 (~76%) x 3 sets Exercise Two

6 reps @ RPE 5, 6 reps @ RPE 6, 6

reps @ RPE 7, 6 reps @ RPE 8. No Exercise Three
back off sets.
 Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

E 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

Exercise Two
off sets.

y2 D
6 reps @ RPE 5, 6 reps @ RPE 6, 6
reps @ RPE 7, 6 reps @ RPE 8. No Exercise One
back off sets.

6 reps @ RPE 7 (~76%) x 3 sets Exercise Two

 6 reps @ RPE 5, 6 reps @ RPE 6, 6
reps @ RPE 7, 6 reps @ RPE 8. No Exercise Three
back off sets.

Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

E 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

Exercise Two
off sets.

y2 D
6 reps @ RPE 5, 6 reps @ RPE 6, 6
reps @ RPE 7, 6 reps @ RPE 8. No Exercise One
back off sets.
 6 reps @ RPE 7 (~76%) x 3 sets Exercise Two

6 reps @ RPE 5, 6 reps @ RPE 6, 6

reps @ RPE 7, 6 reps @ RPE 8. No Exercise Three
back off sets.

Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

E 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

Exercise Two
off sets.

y2 D
6 reps @ RPE 5, 6 reps @ RPE 6, 6
reps @ RPE 7, 6 reps @ RPE 8. No Exercise One
back off sets.
 6 reps @ RPE 7 (~76%) x 3 sets Exercise Two

6 reps @ RPE 5, 6 reps @ RPE 6, 6

reps @ RPE 7, 6 reps @ RPE 8. No Exercise Three
back off sets.

Notes

Supplemental Day
uat (w/ 2-Count Pause At Bottom)
3

E 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

Exercise Two
off sets.

y2 D
1 rep @ RPE 8 (90-92%), 3 @ 8, 80%
Exercise One
e1RM x 3 x 3 sets
 8 reps @ RPE 5, 8 reps @ RPE 6, 8
reps @ RPE 7, 8 reps @ RPE 7. No Exercise Two
back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8

reps @ RPE 7, 8 reps @ RPE 7. No Exercise Three
back off sets.

Notes

Supplemental Day
GPP or None
3

GPP or None Exercise Two

y2 D
1 rep @ RPE 8 (90-92%), 3 @ 8, 80%
Exercise One
e1RM x 3 x 3 sets
 8 reps @ RPE 5, 8 reps @ RPE 6, 8
reps @ RPE 7, 8 reps @ RPE 7. No Exercise Two
back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8

reps @ RPE 7, 8 reps @ RPE 7. No Exercise Three
back off sets.

Notes

Supplemental Day
GPP or None
3

GPP or None Exercise Two

y2 D
1 rep @ RPE 8 (90-92%), 3 @ 8, 80%
Exercise One
e1RM x 3 x 3 sets
 8 reps @ RPE 6, 8 reps @ RPE 7, 8
Exercise Two
reps @ RPE 8. Repeat 8 @ 8 x 1 set

8 reps @ RPE 6, 8 reps @ RPE 7, 8

Exercise Three
reps @ RPE 8. Repeat 8 @ 8 x 1 set

Notes

Supplemental Day
GPP or None
3

GPP or None Exercise Two

y2 D
1 rep @ RPE 8 (90-92%), 3 @ 8, 80%
Exercise One
e1RM x 3 x 3 sets
 8 reps @ RPE 6, 8 reps @ RPE 7, 8
Exercise Two
reps @ RPE 8. Repeat 8 @ 8 x 1 set

8 reps @ RPE 6, 8 reps @ RPE 7, 8

Exercise Three
reps @ RPE 8. Repeat 8 @ 8 x 1 set

Notes

Supplemental Day
GPP or None
3

GPP or None Exercise Two

 Day 3
Back Squat Hold @ 90* Knee 45 second isometric hold @ RPE 6, 7,
Flexion/Half Squat and 8. Repeat hold @ 8 x 2 sets.

4 reps @ RPE 6 x 1 set

Barbell Bench Press, Touch and Go 4 reps @ RPE 7 x 1 set
4 reps @ RPE 8 x 1 set

Split Squat Hold @ ~90* flexion in both 45 second isometric hold @ RPE 6, 7,
legs and 8. Repeat hold @ 8 x 2 sets.

None
 None

Day 3
15 reps @ RPE 5, 15 reps @ RPE 6, 15
3-0-3 Tempo High Bar Squat reps @ RPE 7, 15 reps @ RPE 8. No
back off sets.

4 reps @ RPE 7 (~81%) x 1 set

4 reps @ RPE 8 (84%) x 1 set
Touch-and-Go Bench Press
4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

15 reps @ RPE 5, 15 reps @ RPE 6, 15

Dumbbell Incline Bench Press reps @ RPE 7, 15 reps @ RPE 8. No
back off sets.
 3-0-3 Tempo Box Step Up

15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No

back off sets.

Day 3
12 reps @ RPE 5, 12 reps @ RPE 6, 12
3-0-3 Tempo High Bar Squat reps @ RPE 7, 12 reps @ RPE 8. No
back off sets

4 reps @ RPE 7 (~81%) x 1 set

4 reps @ RPE 8 (84%) x 1 set
Touch-and-Go Bench Press
4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

12 reps @ RPE 5, 12 reps @ RPE 6, 12

Dumbbell Incline Bench Press reps @ RPE 7, 12 reps @ RPE 8. No
back off sets
 3-0-3 Tempo Box Step Up

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No

back off sets

Day 3
12 reps @ RPE 5, 12 reps @ RPE 6, 12
3-0-3 Tempo High Bar Squat reps @ RPE 7, 12 reps @ RPE 8. No
back off sets

4 reps @ RPE 7 (~81%) x 1 set

4 reps @ RPE 8 (84%) x 1 set
Touch-and-Go Bench Press
4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps
 12 reps @ RPE 5, 12 reps @ RPE 6, 12
Dumbbell Incline Bench Press reps @ RPE 7, 12 reps @ RPE 8. No
back off sets

3-0-3 Tempo Box Step Up

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No

back off sets

Day 3
10 reps @ RPE 5, 10 reps @ RPE 6, 10
3-0-3 Tempo High Bar Squat reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.
 4 reps @ RPE 7 (~81%) x 1 set
4 reps @ RPE 8 (84%) x 1 set
Touch-and-Go Bench Press
4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

10 reps @ RPE 5, 10 reps @ RPE 6, 10

Dumbbell Incline Bench Press reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Box Step Up

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No

back off sets.

Day 3
 10 reps @ RPE 5, 10 reps @ RPE 6, 10
3-0-3 Tempo High Bar Squat reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.

4 reps @ RPE 7 (~81%) x 1 set

4 reps @ RPE 8 (84%) x 1 set
Touch-and-Go Bench Press
4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

10 reps @ RPE 5, 10 reps @ RPE 6, 10

Dumbbell Incline Bench Press reps @ RPE 7, 10 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Box Step Up

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No

back off sets.
 Day 3
8 reps @ RPE 5, 8 reps @ RPE 6, 8
3-0-3 Tempo High Bar Squat reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.

Touch-and-Go Bench Press 3 @ 8 x 1 set. 70% e1RM x 5 x 2 sets

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Dumbbell Incline Bench Press reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Box Step Up

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back
off sets.

Day 3
8 reps @ RPE 5, 8 reps @ RPE 6, 8
3-0-3 Tempo High Bar Squat reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.

Touch-and-Go Bench Press 3 @ 8 x 1 set. 70% e1RM x 5 x 4 sets

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Dumbbell Incline Bench Press reps @ RPE 7, 8 reps @ RPE 8. No
back off sets.
 3-0-3 Tempo Box Step Up

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back

off sets.

Day 3
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo High Bar Squat reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

Touch-and-Go Bench Press 3 @ 8 x 1 set. 70% e1RM x 5 x 4 sets

6 reps @ RPE 5, 6 reps @ RPE 6, 6

Dumbbell Incline Bench Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.
 3-0-3 Tempo Box Step Up

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 3
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo High Bar Squat reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

Touch-and-Go Bench Press 3 @ 8 x 1 set. 70% e1RM x 5 x 4 sets

 6 reps @ RPE 5, 6 reps @ RPE 6, 6
Dumbbell Incline Bench Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Box Step Up

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 3
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo High Bar Squat reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.
 Touch-and-Go Bench Press 3 @ 8 x 1 set. 70% e1RM x 5 x 4 sets

6 reps @ RPE 5, 6 reps @ RPE 6, 6

Dumbbell Incline Bench Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Box Step Up

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 3
6 reps @ RPE 5, 6 reps @ RPE 6, 6
3-0-3 Tempo High Bar Squat reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.
 Touch-and-Go Bench Press 3 @ 8 x 1 set. 70% e1RM x 5 x 4 sets

6 reps @ RPE 5, 6 reps @ RPE 6, 6

Dumbbell Incline Bench Press reps @ RPE 7, 6 reps @ RPE 8. No
back off sets.

3-0-3 Tempo Box Step Up

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back

off sets.

Day 3
6 reps @ RPE 5, 6 reps @ RPE 6, 6
Conventional Deadlift reps @ RPE 7, 6 reps @ RPE 7. No
back off sets.
 1 rep @ RPE 8 (90-92%), 75% e1RM x
Close Grip Bench Press
4 x 5 sets

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Leg Press reps @ RPE 7, 8 reps @ RPE 7. No
back off sets.

GPP or None

GPP or None

Day 3
5 reps @ RPE 5, 5 reps @ RPE 6, 5
Conventional Deadlift reps @ RPE 7, 5 reps @ RPE 7. No
back off sets.
 1 rep @ RPE 8 (90-92%), 75% e1RM x
Close Grip Bench Press
4 x 5 sets

8 reps @ RPE 5, 8 reps @ RPE 6, 8

Leg Press reps @ RPE 7, 8 reps @ RPE 7. No
back off sets.

GPP or None

GPP or None

Day 3
4 reps @ RPE 5, 4 reps @ RPE 6, 4
Conventional Deadlift reps @ RPE 7, 4 reps @ RPE 8. No
back off sets.
 1 rep @ RPE 8 (90-92%), 75% e1RM x
Close Grip Bench Press
4 x 5 sets

8 reps @ RPE 6, 8 reps @ RPE 7, 8

Leg Press
reps @ RPE 8. Repeat 8 @ 8 x 1 set

GPP or None

GPP or None

Day 3
3 reps @ RPE 6, 3 reps @ RPE 7, 3
Conventional Deadlift
reps @ RPE 8. Repeat 3 @ 8 x 1 set.
 1 rep @ RPE 8 (90-92%), 75% e1RM x
Close Grip Bench Press
4 x 5 sets

8 reps @ RPE 6, 8 reps @ RPE 7, 8

Leg Press
reps @ RPE 8. Repeat 8 @ 8 x 1 set

GPP or None

GPP or None
 GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Upper Back Work Upper back work of your choice for 2 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

3 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
3 sets of a triceps excercise of your choice for 10-15 reps @
 GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Upper Back Work Upper back work of your choice for 2 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

3 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
3 sets of a triceps excercise of your choice for 10-15 reps @
 GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Upper Back Work Upper back work of your choice for 2 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

 3 sets of a biceps excercise of your choice for 10-15 reps @
Arm Work
3 sets of a triceps excercise of your choice for 10-15 reps @

GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Upper Back Work Upper back work of your choice for 2 sets of 8-15 reps @ R
Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

3 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
3 sets of a triceps excercise of your choice for 10-15 reps @

GPP
Conditioning 25 min steady state @ RPE 6 3x/wk
Upper Back Work Upper back work of your choice for 2 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

3 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
3 sets of a triceps excercise of your choice for 10-15 reps @

GPP
 Conditioning 25 min steady state @ RPE 6 3x/wk

Upper Back Work Upper back work of your choice for 2 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

3 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
3 sets of a triceps excercise of your choice for 10-15 reps @
 GPP
Conditioning 25 min steady state @ RPE 6 3x/wk

Upper Back Work Upper back work of your choice for 3 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

4 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
4 sets of a triceps excercise of your choice for 10-15 reps @
 GPP
Conditioning 25 min steady state @ RPE 6 3x/wk

Upper Back Work Upper back work of your choice for 3 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

4 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
4 sets of a triceps excercise of your choice for 10-15 reps @
 GPP
Conditioning 30 min steady state @ RPE 6 3x/wk

Upper Back Work Upper back work of your choice for 3 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

 4 sets of a biceps excercise of your choice for 10-15 reps @
Arm Work
4 sets of a triceps excercise of your choice for 10-15 reps @

GPP
Conditioning 30 min steady state @ RPE 6 3x/wk

Upper Back Work Upper back work of your choice for 3 sets of 8-15 reps @ R
 Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

4 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
4 sets of a triceps excercise of your choice for 10-15 reps @

GPP
Conditioning 30 min steady state @ RPE 6 3x/wk
Upper Back Upper back work of your choice for 3 sets of 8-15 re
Work 2x/wk

Trunk Work Ab work of your choice for 7 minutes @ RPE

4 sets of a biceps excercise of your choice for 10-15

8 2x/wk
Arm Work
4 sets of a triceps excercise of your choice for 10-15
8 2x/wk

GPP
Conditioning 30 min steady state @ RPE 6 3x/wk
Upper Back Upper back work of your choice for 3 sets of 8-15 re
Work 2x/wk

Trunk Work Ab work of your choice for 7 minutes @ RPE

4 sets of a biceps excercise of your choice for 10-15

8 2x/wk
Arm Work
4 sets of a triceps excercise of your choice for 10-15
8 2x/wk

GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
16 minutes HIIT (20s sprint @ 10, 100s rest)
Upper Back Upper back work of your choice for 3 sets of 8-15 re
Work 2x/wk

Trunk Work Ab work of your choice for 7 minutes @ RPE

4 sets of a biceps excercise of your choice for 10-15

8 2x/wk
Arm Work
4 sets of a triceps excercise of your choice for 10-15
8 2x/wk

GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
16 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w
Upper Back Work Upper back work of your choice for 3 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

4 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
4 sets of a triceps excercise of your choice for 10-15 reps @

GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
16 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w
Upper Back Work Upper back work of your choice for 3 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

4 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
4 sets of a triceps excercise of your choice for 10-15 reps @

GPP
30 min steady state @ RPE 6 2x/wk
Conditioning
16 minutes HIIT (20s sprint @ 10, 100s rest) 2x/w
Upper Back Work Upper back work of your choice for 3 sets of 8-15 reps @ R

Trunk Work Ab work of your choice for 7 minutes @ RPE 7 2x

4 sets of a biceps excercise of your choice for 10-15 reps @

Arm Work
4 sets of a triceps excercise of your choice for 10-15 reps @
PP
eady state @ RPE 6 2x/wk

oice for 2 sets of 8-15 reps @ RPE 8 1x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
PP
eady state @ RPE 6 2x/wk

oice for 2 sets of 8-15 reps @ RPE 8 1x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
PP
eady state @ RPE 6 2x/wk

oice for 2 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
of your choice for 10-15 reps @ RPE 8 2x/wk

PP
eady state @ RPE 6 2x/wk

oice for 2 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

PP
eady state @ RPE 6 3x/wk
oice for 2 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

PP
eady state @ RPE 6 3x/wk

oice for 2 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
PP
eady state @ RPE 6 3x/wk

oice for 3 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
PP
eady state @ RPE 6 3x/wk

oice for 3 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
PP
eady state @ RPE 6 3x/wk

oice for 3 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
of your choice for 10-15 reps @ RPE 8 2x/wk

PP
eady state @ RPE 6 3x/wk

oice for 3 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

PP
ady state @ RPE 6 3x/wk
choice for 3 sets of 8-15 reps @ RPE 8
2x/wk

oice for 7 minutes @ RPE 7 2x/wk

e of your choice for 10-15 reps @ RPE

8 2x/wk
e of your choice for 10-15 reps @ RPE
8 2x/wk

PP
ady state @ RPE 6 3x/wk
choice for 3 sets of 8-15 reps @ RPE 8
2x/wk

oice for 7 minutes @ RPE 7 2x/wk

e of your choice for 10-15 reps @ RPE

8 2x/wk
e of your choice for 10-15 reps @ RPE
8 2x/wk

PP
ady state @ RPE 6 2x/wk
0s sprint @ 10, 100s rest) 2x/wk
choice for 3 sets of 8-15 reps @ RPE 8
2x/wk

oice for 7 minutes @ RPE 7 2x/wk

e of your choice for 10-15 reps @ RPE

8 2x/wk
e of your choice for 10-15 reps @ RPE
8 2x/wk

PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk
oice for 3 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk
oice for 3 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 2x/wk
oice for 3 sets of 8-15 reps @ RPE 8 2x/wk

hoice for 7 minutes @ RPE 7 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk

of your choice for 10-15 reps @ RPE 8 2x/wk
 BILATERAL (BOTH LEGS) LOWER BODY ISOMETRIC M

Exercise Slot Exercise

Bilateral Lower Body

Back Squat Hold @ 90* Knee Flexion/Ha
Exercise

This is the exercise selection for Phase I.

Pick your preferred exercises from the drop-down menu.
If you don't see the exercise listed, you may write it in in the y
Phase I is entirely optional, though we would recommend com
if you're unable to find a suitable entry point for Phase II. You
upper body programming here or use what we've listed here.

The lower body exercises here are isometric, e.g. the muscles
length while they're producing force. The idea is is to pick a lo
hold without moving about halfway through each movement'
For example, you'd be holding the half squat position in this p
Adjust the load to hit the prescribed time and RPE prescriptio
ER BODY ISOMETRIC MOVEMENT

Exercise Write-In

@ 90* Knee Flexion/Half Squat

.
drop-down menu.
may write it in in the yellow boxes.
would recommend completing this phase
point for Phase II. You can do your own
hat we've listed here.

etric, e.g. the muscles are not changing

he idea is is to pick a load that you can
ough each movement's range of motion.
quat position in this phase.
me and RPE prescription.
 UNILATERAL (ONE LEG) LOWER BODY ISOMETRIC MOVEMEN

Exercise Slot Exercise

Unilateral Lower Body

Split Squat Hold @ ~90* flexion in both legs
Exercise
METRIC MOVEMENT UPPER B

Write-In Exercise Slot

Day I

xion in both legs Day II

Day III
 UPPER BODY EXERCISE

Exercise Write-In

Seated Overhead Press

Incline Bench Press (High Incline, ~45*)

Barbell Bench Press, Touch and Go

 Week 1 1 <Generator Inp

Block Type Phase I

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

1 TOTALS

Back Squat Hold @ 90* Knee Flexion/Half

0.0 0 REPS
Squat

Seated Overhead Press 0.0 0 REPS

Unilateral Lower Body Exercise 0.0 0 REPS

Back Squat Hold @ 90* Knee Flexion/Half

0.0 0 REPS
Squat

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

WEEK 1
Split Squat Hold @ ~90* flexion in both legs 0.0 0 REPS

Back Squat Hold @ 90* Knee Flexion/Half

0.0 0 REPS
Squat

Barbell Bench Press, Touch and Go 0.0 0 REPS

Split Squat Hold @ ~90* flexion in both legs 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Back Squat Hold @ 90* Knee Flexion/Half Squ

REPS &
45 second isometric hold @ RPE 6, 7, and 8. Repeat hold
INTENSITY:

REST PERIODS
2 minute rest between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Back Squat Hold @ 90* Knee Flexion/Half Squ

REPS &
45 second isometric hold @ RPE 6, 7, and 8. Repeat hold
INTENSITY:

REST PERIODS
2 minute rest between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Back Squat Hold @ 90* Knee Flexion/Half Squ

REPS &
45 second isometric hold @ RPE 6, 7, and 8. Repeat hold
INTENSITY:

REST PERIODS
2 minute rest between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

3 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
3 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 8/8/2021

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
 1 EXERCISE 2
/Half Squat Seated Overhead Press

10 reps @ RPE 7 x 1 set

REPS & 10 reps @ RPE 8 x 1 set
8. Repeat hold @ 8 x 2 sets.
INTENSITY: 10 reps @ RPE 9 x 1 set
No Back off sets

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
 1 EXERCISE 2
/Half Squat Incline Bench Press (High Incline, ~45*

8 reps @ RPE 7 x 1 set

REPS & 8 reps @ RPE 8 x 1 set
8. Repeat hold @ 8 x 2 sets.
INTENSITY: 8 reps @ RPE 9 x 1 set
No Back offs

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
 1 EXERCISE 2
/Half Squat Barbell Bench Press, Touch and Go

4 reps @ RPE 6 x 1 set

REPS &
8. Repeat hold @ 8 x 2 sets. 4 reps @ RPE 7 x 1 set
INTENSITY:
4 reps @ RPE 8 x 1 set

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

E 6 2x/wk NOTES: Upper back work of your choice for 2 sets of 8-15 re

WEEKLY AU

e for 10-15 reps @ RPE 8

0
e for 10-15 reps @ RPE 8
SE 2 EXERCISE
Press Unilateral Lower Body Exer

RPE 7 x 1 set
RPE 8 x 1 set REPS &
45 second isometric hold @ RPE 6, 7, and
RPE 9 x 1 set INTENSITY:
ck off sets

REST PERIODS
between work sets 2 minute rest between
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Incline, ~45*) Split Squat Hold @ ~90* flexion in

RPE 7 x 1 set
RPE 8 x 1 set REPS &
45 second isometric hold @ RPE 6, 7, and
RPE 9 x 1 set INTENSITY:
ack offs

REST PERIODS
between work sets 2 minute rest between
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
uch and Go Split Squat Hold @ ~90* flexion in

RPE 6 x 1 set
REPS &
RPE 7 x 1 set 45 second isometric hold @ RPE 6, 7, and
INTENSITY:
RPE 8 x 1 set

REST PERIODS
between work sets 2 minute rest between
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

or 2 sets of 8-15 reps @ RPE 8 1x/wk NOTES: Ab work of your choice for 7 min

U
CISE 3 SUPPLEMEN
Body Exercise None

@ RPE 6, 7, and 8. Repeat hold @ 8 x 2 sets.

None

nute rest between efforts

RPE INTENSITY NOTES

 None

0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
* flexion in both legs None

@ RPE 6, 7, and 8. Repeat hold @ 8 x 2 sets.

None

nute rest between efforts

RPE INTENSITY NOTES

 None

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
* flexion in both legs None

@ RPE 6, 7, and 8. Repeat hold @ 8 x 2 sets.

None

nute rest between efforts

RPE INTENSITY NOTES

 None

0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

SUPPLEMENT
None

None

NOTES
None
SUPPLEMENT
None

None

NOTES
None
SUPPLEMENT
None

None

NOTES
None
 SQUAT MOVEMENTS

Exercise Slot Exercise

Day 1 Main Squat 3-0-3 Tempo Pin Squat (at paralle

Day 1 Accessory 3-0-3 Tempo Split Squat

Day 3 Main Squat 3-0-3 Tempo High Bar Squat

Day 3 Supplemental
3-0-3 Tempo Box Step Up
Squat
Day 2 Supplemental
3-2-3 Tempo Squat (w/ 2-Count Pause At
Squat

This is the exercise selection for Phase II.

Pick your preferred exercises from the drop-down menu.
If you don't see the exercise listed, you may write it in in the y
You can do your own upper body programming here or use w
here.
The lower body exercises here are all 3-0-3 tempo, e.g. use a
the eccentric (down) and concentric (up) phase of the exercis

Adjust the load to hit the prescribed reps and RPE prescriptio
Adjust the load to hit the prescribed reps and RPE prescriptio
 OVEMENTS

Exercise Write-In

po Pin Squat (at parallel)

Tempo Split Squat

empo High Bar Squat

Tempo Box Step Up

at (w/ 2-Count Pause At Bottom)

I.
drop-down menu.
may write it in in the yellow boxes.
amming here or use what we've listed

0-3 tempo, e.g. use a 3-count during both

p) phase of the exercises.

ps and RPE prescription.

ps and RPE prescription.
 PRESS MOVEMENTS

Exercise Slot Exercise

Press Day I Incline Bench Press (High Incline, ~45*)

Press Day II Standing Overhead Press

Press Day III Touch-and-Go Bench Press

Supplemental Press
Dumbbell Press
Day I
Supplemental Press
Dumbbell Bench Press
Day II
Supplemental Press
Dumbbell Incline Bench Press
Day III
 DEADLIF

Write-In Exercise Slot

Incline, ~45*) Main Deadlift

d Press

ch Press

ss

Press

nch Press
DEADLIFT MOVEMENTS

Exercise Write-In

3-0-3 Tempo Conventional Deadlift

 Week 2 2

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

2 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 2
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

3 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
3 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
 Date 8/15/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

10 reps @ RPE 7 x 1 set

@ RPE 7, 15 reps @ RPE 8. REPS & 10 reps @ RPE 8 x 1 set
INTENSITY: 10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 1 set of 10 rep

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

8 reps @ RPE 7 (~71%) x 1 set

@ RPE 7, 15 reps @ RPE 8. REPS & 8 reps @ RPE 8 (~ 74%) x 1 set
INTENSITY: 8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 1 set of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

4 reps @ RPE 7 (~81%) x 1 set

@ RPE 7, 15 reps @ RPE 8. REPS & 4 reps @ RPE 8 (84%) x 1 set
INTENSITY: 4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk NOTES: Upper back work of your choice for 2 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

PE 7 x 1 set
PE 8 x 1 set REPS & 15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps
PE 9 x 1 set INTENSITY: No back off set
x 1 set of 10 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

(~71%) x 1 set
(~ 74%) x 1 set REPS & 15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps
(~76%) x 1 set INTENSITY: No back off set
x 1 set of 8 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

(~81%) x 1 set
8 (84%) x 1 set REPS & 15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps
9. (86%) x 1 set INTENSITY: No back off set
x 2 sets of 4 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

2 sets of 8-15 reps @ RPE 8 1x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

@ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8.

No back off sets.

15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 re

sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

@ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8.

No back off sets.
15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 re
sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

@ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8.

No back off sets.

15 reps @ RPE 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 re

sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No back off

sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No back off

sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 15 reps @ RPE 6, 15 reps @ RPE 7, 15 reps @ RPE 8. No back off

sets.

NOTES
 Week 3 3 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

3 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 3
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 r

INTENSITY: No back off sets

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 r

INTENSITY: No back off sets

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 r

INTENSITY: No back off sets

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

3 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
3 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 8/22/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

10 reps @ RPE 7 x 1 set

@ RPE 7, 12 reps @ RPE 8. REPS & 10 reps @ RPE 8 x 1 set
INTENSITY: 10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 1 set of 10 rep

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

8 reps @ RPE 7 (~71%) x 1 set

@ RPE 7, 12 reps @ RPE 8. REPS & 8 reps @ RPE 8 (~ 74%) x 1 set
INTENSITY: 8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 1 set of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

4 reps @ RPE 7 (~81%) x 1 set

@ RPE 7, 12 reps @ RPE 8. REPS & 4 reps @ RPE 8 (84%) x 1 set
INTENSITY: 4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk NOTES: Upper back work of your choice for 2 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

PE 7 x 1 set
PE 8 x 1 set REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps
PE 9 x 1 set INTENSITY: No back off set
x 1 set of 10 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

(~71%) x 1 set
(~ 74%) x 1 set REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps
(~76%) x 1 set INTENSITY: No back off set
x 1 set of 8 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

(~81%) x 1 set
8 (84%) x 1 set REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps
9. (86%) x 1 set INTENSITY: No back off set
x 2 sets of 4 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

2 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

@ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8.

No back off sets

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 re

sets

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

@ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8.

No back off sets
12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 re
sets

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

@ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8.

No back off sets

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 re

sets

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No back off

sets

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No back off

sets

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No back off

sets

NOTES
 Week 4 4 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

4 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 4
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 r

INTENSITY: No back off sets

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 r

INTENSITY: No back off sets

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 r

INTENSITY: No back off sets

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

3 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
3 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 8/29/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

10 reps @ RPE 7 x 1 set

@ RPE 7, 12 reps @ RPE 8. REPS & 10 reps @ RPE 8 x 1 set
INTENSITY: 10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 2 sets of 10 rep

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

8 reps @ RPE 7 (~71%) x 1 set

@ RPE 7, 12 reps @ RPE 8. REPS & 8 reps @ RPE 8 (~ 74%) x 1 set
INTENSITY: 8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 2 sets of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

4 reps @ RPE 7 (~81%) x 1 set

@ RPE 7, 12 reps @ RPE 8. REPS & 4 reps @ RPE 8 (84%) x 1 set
INTENSITY: 4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk NOTES: Upper back work of your choice for 2 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

PE 7 x 1 set
PE 8 x 1 set REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps
PE 9 x 1 set INTENSITY: No back off set
x 2 sets of 10 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

(~71%) x 1 set
(~ 74%) x 1 set REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps
(~76%) x 1 set INTENSITY: No back off set
x 2 sets of 8 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

(~81%) x 1 set
8 (84%) x 1 set REPS & 12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps
9. (86%) x 1 set INTENSITY: No back off set
x 2 sets of 4 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

2 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

@ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8.

No back off sets

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 re

sets

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

@ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8.

No back off sets
12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 re
sets

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

@ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8.

No back off sets

12 reps @ RPE 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 re

sets

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No back off

sets

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No back off

sets

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 12 reps @ RPE 6, 12 reps @ RPE 7, 12 reps @ RPE 8. No back off

sets

NOTES
 Week 5 5 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

5 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 5
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

3 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
3 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 9/5/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

10 reps @ RPE 7 x 1 set

@ RPE 7, 10 reps @ RPE 8. REPS & 10 reps @ RPE 8 x 1 set
INTENSITY: 10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 2 sets of 10 rep

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

8 reps @ RPE 7 (~71%) x 1 set

@ RPE 7, 10 reps @ RPE 8. REPS & 8 reps @ RPE 8 (~ 74%) x 1 set
INTENSITY: 8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 2 sets of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

4 reps @ RPE 7 (~81%) x 1 set

@ RPE 7, 10 reps @ RPE 8. REPS & 4 reps @ RPE 8 (84%) x 1 set
INTENSITY: 4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 2 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

PE 7 x 1 set
PE 8 x 1 set REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps
PE 9 x 1 set INTENSITY: No back off set
x 2 sets of 10 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

(~71%) x 1 set
(~ 74%) x 1 set REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps
(~76%) x 1 set INTENSITY: No back off set
x 2 sets of 8 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

(~81%) x 1 set
8 (84%) x 1 set REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps
9. (86%) x 1 set INTENSITY: No back off set
x 2 sets of 4 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

2 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

@ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8.

No back off sets.

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 re

sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

@ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8.

No back off sets.
10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 re
sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

@ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8.

No back off sets.

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 re

sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off

sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off

sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off

sets.

NOTES
 Week 6 6 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

6 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 6
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 r

INTENSITY: No back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

3 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
3 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 9/12/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

10 reps @ RPE 7 x 1 set

@ RPE 7, 10 reps @ RPE 8. REPS & 10 reps @ RPE 8 x 1 set
INTENSITY: 10 reps @ RPE 9 x 1 set
-5% from 10 @ 9 x 2 sets of 10 rep

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

8 reps @ RPE 7 (~71%) x 1 set

@ RPE 7, 10 reps @ RPE 8. REPS & 8 reps @ RPE 8 (~ 74%) x 1 set
INTENSITY: 8 reps @ RPE 9 (~76%) x 1 set
-5% from 8 @ 9 x 2 sets of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

4 reps @ RPE 7 (~81%) x 1 set

@ RPE 7, 10 reps @ RPE 8. REPS & 4 reps @ RPE 8 (84%) x 1 set
INTENSITY: 4 reps @ RPE 9. (86%) x 1 set
-5% from 4 @ 9 x 2 sets of 4 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 2 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

PE 7 x 1 set
PE 8 x 1 set REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps
PE 9 x 1 set INTENSITY: No back off set
x 2 sets of 10 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

(~71%) x 1 set
(~ 74%) x 1 set REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps
(~76%) x 1 set INTENSITY: No back off set
x 2 sets of 8 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

(~81%) x 1 set
8 (84%) x 1 set REPS & 10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps
9. (86%) x 1 set INTENSITY: No back off set
x 2 sets of 4 reps

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

2 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

@ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8.

No back off sets.

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 re

sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

@ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8.

No back off sets.
10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 re
sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

@ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8.

No back off sets.

10 reps @ RPE 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 re

sets.

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off

sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off

sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 10 reps @ RPE 6, 10 reps @ RPE 7, 10 reps @ RPE 8. No back off

sets.

NOTES
 Week 7 7 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

7 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 7
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 9/19/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

8 reps @ RPE 6
PE 7, 8 reps @ RPE 8. No REPS & 8 reps @ RPE 7
INTENSITY: 8 reps @ RPE 8.
No back off sets.

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

6 reps @ RPE 6
PE 7, 8 reps @ RPE 8. No REPS &
6 reps @ RPE 7
INTENSITY:
6 reps @ RPE 8

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

PE 7, 8 reps @ RPE 8. No REPS &

3 @ 8 x 1 set. 70% e1RM x 5 x 2 s
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 3 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

@ RPE 6
@ RPE 7 REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @
@ RPE 8. INTENSITY: back off sets.
off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

@ RPE 6
REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @
@ RPE 7
INTENSITY: back off sets.
@ RPE 8

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

e1RM x 5 x 2 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No

back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No

back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No

back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back off sets.

NOTES
 Week 8 8 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

8 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 8
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 9/26/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

PE 7, 8 reps @ RPE 8. No REPS & 8 reps @ RPE 9 (~76%) x 1 set

INTENSITY: -5% from 8 @ 9 x 1 set of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

PE 7, 8 reps @ RPE 8. No REPS &

6 reps @ RPE 7 (~76%) x 2 sets
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

PE 7, 8 reps @ RPE 8. No REPS &

3 @ 8 x 1 set. 70% e1RM x 5 x 4 s
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 3 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

(~76%) x 1 set REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

x 1 set of 8 reps INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

(~76%) x 2 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

e1RM x 5 x 4 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No

back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No

back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No

back off sets.

8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. No back off sets.

NOTES
 Week 9 9 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

9 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 9
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 10/3/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

PE 7, 6 reps @ RPE 8. No REPS & 8 reps @ RPE 9 (~76%) x 1 set

INTENSITY: -5% from 8 @ 9 x 1 set of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

PE 7, 6 reps @ RPE 8. No REPS &

6 reps @ RPE 7 (~76%) x 3 sets
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

PE 7, 6 reps @ RPE 8. No REPS &

3 @ 8 x 1 set. 70% e1RM x 5 x 4 s
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 3 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

(~76%) x 1 set REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

x 1 set of 8 reps INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

(~76%) x 3 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

e1RM x 5 x 4 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 Week 10 10 <Generator Inp

Block Type Phase II

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

10 TOTALS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 10
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 10/10/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

PE 7, 6 reps @ RPE 8. No REPS & 8 reps @ RPE 9 (~76%) x 1 set

INTENSITY: -5% from 8 @ 9 x 2 sets of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

PE 7, 6 reps @ RPE 8. No REPS &

6 reps @ RPE 7 (~76%) x 3 sets
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

PE 7, 6 reps @ RPE 8. No REPS &

3 @ 8 x 1 set. 70% e1RM x 5 x 4 s
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 3 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

(~76%) x 1 set REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

x 2 sets of 8 reps INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

(~76%) x 3 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

e1RM x 5 x 4 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 Week 11 11 <Generator Inp

Block Type Phase II

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

OTALS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 0 TO
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 10/17/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

PE 7, 6 reps @ RPE 8. No REPS & 8 reps @ RPE 9 (~76%) x 1 set

INTENSITY: -5% from 8 @ 9 x 2 sets of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

PE 7, 6 reps @ RPE 8. No REPS &

6 reps @ RPE 7 (~76%) x 3 sets
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

PE 7, 6 reps @ RPE 8. No REPS &

3 @ 8 x 1 set. 70% e1RM x 5 x 4 s
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 3 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

(~76%) x 1 set REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

x 2 sets of 8 reps INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.00
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

(~76%) x 3 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

e1RM x 5 x 4 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 Week 12 12 <Generator Inp

Block Type Phase II

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

3-0-3 Tempo Pin Squat (at parallel) 0.0 0 REPS

Incline Bench Press (High Incline, ~45*) 0.0 0 REPS

OTALS

Dumbbell Press 0.0 0 REPS

3-0-3 Tempo Conventional Deadlift 0.0 0 REPS

Standing Overhead Press 0.0 0 REPS

WEEK 0 TO
Dumbbell Bench Press 0.0 0 REPS

3-0-3 Tempo High Bar Squat 0.0 0 REPS

Touch-and-Go Bench Press 0.0 0 REPS

Dumbbell Incline Bench Press 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
3-0-3 Tempo Pin Squat (at parallel)

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
3-0-3 Tempo Conventional Deadlift

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
3-0-3 Tempo High Bar Squat

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
2-3 minute rests between efforts
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 3x/wk

GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 10/24/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
llel) Incline Bench Press (High Incline, ~45*

PE 7, 6 reps @ RPE 8. No REPS & 8 reps @ RPE 9 (~76%) x 1 set

INTENSITY: -5% from 8 @ 9 x 2 sets of 8 reps

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
dlift Standing Overhead Press

PE 7, 6 reps @ RPE 8. No REPS &

6 reps @ RPE 7 (~76%) x 3 sets
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Touch-and-Go Bench Press

PE 7, 6 reps @ RPE 8. No REPS &

3 @ 8 x 1 set. 70% e1RM x 5 x 4 s
INTENSITY:

REST PERIODS
efforts 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 3x/wk NOTES: Upper back work of your choice for 3 sets of 8-15 re

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
ncline, ~45*) Dumbbell Press

(~76%) x 1 set REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

x 2 sets of 8 reps INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.00
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Press Dumbbell Bench Press

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

(~76%) x 3 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Dumbbell Incline Bench Pr

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

e1RM x 5 x 4 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
l Press 3-0-3 Tempo Split Squat

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
nch Press 3-2-3 Tempo Squat (w/ 2-Count Pause

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
e Bench Press 3-0-3 Tempo Box Step Up

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @

nute rests between efforts

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

 SUPPLEMENT
3-0-3 Tempo Split Squat

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3 Tempo Squat (w/ 2-Count Pause At Bottom)

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SUPPLEMENT
3-0-3 Tempo Box Step Up

E 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No back off sets.

NOTES
 SQUAT MOVEMENTS

Exercise Slot Exercise

Main Squat Low Bar Squat

Supplemental Squat 2-Count Paused Squat

Accessory Squat Leg Press

This is the exercise selection for Phase III.

Pick your preferred exercises from the drop-down menu.
If you don't see the exercise listed, you may write it in in the y
You can do your own upper body programming here or use w
here.
The lower body exercises here are all normal tempo.
Adjust the load to hit the prescribed reps and RPE prescriptio
OVEMENTS

Exercise Write-In

Low Bar Squat

ount Paused Squat

Leg Press

II.
drop-down menu.
may write it in in the yellow boxes.
amming here or use what we've listed

ormal tempo.
ps and RPE prescription.
 PRESS MOVEMENTS

Exercise Slot Exercise

Main Bench Paused Bench Press

Supplemental Bench Close Grip Bench Press

Supplemental Bench 15* Low Incline Bench

Accessory Bench Standing Overhead Press

 DEADLIF

Write-In Exercise Slot

Press Main Deadlift

Press Supplemental Deadlift

ench

d Press
DEADLIFT MOVEMENTS

Exercise Write-In

Conventional Deadlift

Romanian Deadlift
 Week 13 13 <Generator Inp

Block Type Phase III

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

15* Low Incline Bench 0.0 0 REPS

OTALS

Romanian Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 0 TO
Standing Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

Leg Press 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS &
1 rep @ RPE 8 (90-92%), 3 @ 8, 80% e1RM x 3 x
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps

INTENSITY: back off sets.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
16 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
 2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 10/31/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
15* Low Incline Bench

PE 7, 6 reps @ RPE 7. No REPS &

6 reps @ RPE 8 x 3 sets
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

REPS &
e1RM x 3 x 3 sets 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench Press

PE 7, 6 reps @ RPE 7. No REPS &

1 rep @ RPE 8 (90-92%), 75% e1RM x 4
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: Upper back work of your choice for 3 sets of 8-15 re
100s rest) 2x/wk

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
 0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
nch Romanian Deadlift

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

PE 8 x 3 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.00
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
uat Standing Overhead Press

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

RPE 7, 8 reps @ RPE 7. No back off sets.
INTENSITY: back off sets.

REST PERIODS
etween work sets 3-5 minute rest between
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
ress Leg Press

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

, 75% e1RM x 4 x 5 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
Deadlift GPP or None

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 7. No

back off sets.

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press GPP or None

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 7. No

back off sets.

GPP or None

ute rest between work sets

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP or None

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 7. No

back off sets.

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None
 Week 14 14 <Generator Inp

Block Type Phase III

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

15* Low Incline Bench 0.0 0 REPS

OTALS

Romanian Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 0 TO
Standing Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

Leg Press 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS & 5 reps @ RPE 5, 5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps

INTENSITY: back off sets.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS &
1 rep @ RPE 8 (90-92%), 3 @ 8, 80% e1RM x 3 x
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 5 reps @ RPE 5, 5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps

INTENSITY: back off sets.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
16 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
 2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 11/7/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
15* Low Incline Bench

RPE 7, 5 reps @ RPE 7. No REPS &

6 reps @ RPE 8 x 3 sets
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

REPS &
e1RM x 3 x 3 sets 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench Press

RPE 7, 5 reps @ RPE 7. No REPS &

1 rep @ RPE 8 (90-92%), 75% e1RM x 4
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: Upper back work of your choice for 3 sets of 8-15 re
100s rest) 2x/wk

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
 0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
nch Romanian Deadlift

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

PE 8 x 3 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.00
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
uat Standing Overhead Press

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

RPE 7, 8 reps @ RPE 7. No back off sets.
INTENSITY: back off sets.

REST PERIODS
etween work sets 3-5 minute rest between
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
ress Leg Press

REPS & 8 reps @ RPE 5, 8 reps @ RPE 6, 8 reps @

, 75% e1RM x 4 x 5 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
Deadlift GPP or None

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 7. No

back off sets.

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press GPP or None

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 7. No

back off sets.

GPP or None

ute rest between work sets

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP or None

RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 7. No

back off sets.

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None
 Week 15 15 <Generator Inp

Block Type Phase III

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

15* Low Incline Bench 0.0 0 REPS

OTALS

Romanian Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 0 TO
Standing Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

Leg Press 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS & 4 reps @ RPE 5, 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps

INTENSITY: back off sets.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS &
1 rep @ RPE 8 (90-92%), 3 @ 8, 80% e1RM x 3 x
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 4 reps @ RPE 5, 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps

INTENSITY: back off sets.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
16 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
 2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 11/14/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
15* Low Incline Bench

PE 7, 4 reps @ RPE 8. No REPS &

6 reps @ RPE 8 x 3 sets
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

REPS &
e1RM x 3 x 3 sets 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. R
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench Press

PE 7, 4 reps @ RPE 8. No REPS &

1 rep @ RPE 8 (90-92%), 75% e1RM x 4
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: Upper back work of your choice for 3 sets of 8-15 re
100s rest) 2x/wk

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
 0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
nch Romanian Deadlift

REPS & 6 reps @ RPE 5, 6 reps @ RPE 6, 6 reps @

PE 8 x 3 sets
INTENSITY: back off sets.

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.00
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
uat Standing Overhead Press

REPS &
reps @ RPE 8. Repeat 8 @ 8 x 1 set 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @
INTENSITY:

REST PERIODS
etween work sets 3-5 minute rest between
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
ress Leg Press

REPS &
, 75% e1RM x 4 x 5 sets 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @
INTENSITY:

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
Deadlift GPP or None

RPE 6, 6 reps @ RPE 7, 6 reps @ RPE 8. No

back off sets.

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press GPP or None

RPE 7, 8 reps @ RPE 8. Repeat 8 @ 8 x 1 set

GPP or None

ute rest between work sets

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP or None

RPE 7, 8 reps @ RPE 8. Repeat 8 @ 8 x 1 set

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None
 Week 16 16 <Generator Inp

Block Type Phase III

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

15* Low Incline Bench 0.0 0 REPS

OTALS

Romanian Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 0 TO
Standing Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

Leg Press 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS &
3 reps @ RPE 6, 3 reps @ RPE 7, 3 reps @ RPE 8. Repeat
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS &
1 rep @ RPE 8 (90-92%), 3 @ 8, 80% e1RM x 3 x
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS &
3 reps @ RPE 6, 3 reps @ RPE 7, 3 reps @ RPE 8. Repeat
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
16 minutes HIIT (20s sprint @ 10, 100s rest) 2x
GPP

GPP ARM Work

4 sets of a biceps excercise of your choice for 10-15 rep

2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
 2x/wk
NOTES:
4 sets of a triceps excercise of your choice for 10-15 rep
2x/wk
erator Input Date 11/21/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
15* Low Incline Bench

REPS &
PE 8. Repeat 3 @ 8 x 1 set. 6 reps @ RPE 8 x 3 sets
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 =ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

REPS &
e1RM x 3 x 3 sets 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @ RPE 8. R
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Bench Press

REPS &
PE 8. Repeat 3 @ 8 x 1 set. 1 rep @ RPE 8 (90-92%), 75% e1RM x 4
INTENSITY:

REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0.0
REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

6 2x/wk
NOTES: Upper back work of your choice for 3 sets of 8-15 re
100s rest) 2x/wk

WEEKLY AU

for 10-15 reps @ RPE 8

0
for 10-15 reps @ RPE 8
 0
for 10-15 reps @ RPE 8
SE 2 EXERCISE
nch Romanian Deadlift

REPS &
PE 8 x 3 sets 6 reps @ RPE 6, 6 reps @ RPE 7, 6 reps @
INTENSITY:

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.00
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
uat Standing Overhead Press

REPS &
reps @ RPE 8. Repeat 8 @ 8 x 1 set 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @
INTENSITY:

REST PERIODS
etween work sets 3-5 minute rest between
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
ress Leg Press

REPS &
, 75% e1RM x 4 x 5 sets 8 reps @ RPE 6, 8 reps @ RPE 7, 8 reps @
INTENSITY:

REST PERIODS
etween work sets 2-3 minute rests betwee
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED ONE-
0 0.0
REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

 0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

3 sets of 8-15 reps @ RPE 8 2x/wk NOTES: Ab work of your choice for 7 min
CISE 3 SUPPLEMEN
Deadlift GPP or None

RPE 7, 6 reps @ RPE 8. Repeat 6 @ 8 x 1 set.

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press GPP or None

RPE 7, 8 reps @ RPE 8. Repeat 8 @ 8 x 1 set

GPP or None

ute rest between work sets

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP or None

RPE 7, 8 reps @ RPE 8. Repeat 8 @ 8 x 1 set

GPP or None

nute rests between efforts

RPE INTENSITY NOTES

 GPP or None

0.0

0%

0 REPS
 0.0

0 lbs 0

Work

choice for 7 minutes @ RPE 7 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None
SUPPLEMENT
GPP or None

GPP or None

NOTES
GPP or None