Maxes

Squat 207.5
Bench 155
Deadlift 245
Variations
Medium Grip Bench Press 140

Week 1 / Intro
Squat Sets Reps Suggested LoadWeight Used
1 3 @5-6 175
Squat 3 5 140
Larsen Press 1 6 @5-6 100
Larsen Press 2 7 - 90
Paused Deadlift 1 5 @5-6 150
RDL 2 8-9 @5-6 35
Leg Press 3 10-12 @6
Hamstring Curl 2 15-20 @6

Day 2 / Wednesday Sets Reps Suggested Load

Weight Used
Bench Press 1 4 @5-6 122
Bench Press 3 5 - 107.5
Weighted Dips 3 10-12 @6
Row Of Choice 4 15 @6
DB Shoulder Press 3 10-12 @6
Tricep Option 3 10-12 @6
 Day 3 / Thursday Sets Reps Suggested Load
Weight Used
Paused High Bar Squat 1 5 @5-6 145
Paused High Bar Squat 2 6 - 127.5
Front Foot Elevated Split Squat
3 10-12 @6

Day 4 / Friday Sets Reps Suggested LoadWeight Used

Deadlift 1 3 @5-6 185
Deadlift 3 3 165
Stiff Leg Deadlift 2 10 @6 125
Cable Row 3 10-12 @6
Neutral Grip Lat Pulldown 3 15 @6

Day 5 / Saturday Sets Reps Suggested LoadWeight Used

Tempo Bench Press 1 1 @5-6 127
Medium Grip Bench Press 3 7 90
Slight Incline DB Press 3 10-12 @6
Tricep Pushdown 3 12-15 @6
Lateral Raises 3 12-15 @6
Bicep Option 3 10-15 @6
/ Intro Wee
RPE Notes Volume Day 1 / Monday Sets Reps
#VALUE! Squat 1 3
Squat 4 5
Larsen Press 1 6
Larsen Press 3 7
Sumo Deadlift 6 2
RDL 3 8-9
Leg Press 3 10-12
Hamstring Curl 2 15-20

RPE Notes Volume Day 2 / Wednesday Sets Reps

#VALUE! Bench Press 1 4
Bench Press 3 5
Weighted Dips 3 10-12
Row Of Choice 4 15
DB Shoulder Press 3 10-12
Tricep Option 3 10-12
RPE Notes Volume Day 3 / Thursday Sets Reps
Paused High Bar Squat 1 5
Paused High Bar Squat 3 6
Front Foot Elevated Split Squat
3 10-12

RPE Notes Volume Day 4 / Friday Sets Reps

#VALUE! Deadlift 1 3
Deadlift 4 3
Stiff Leg Deadlift 2 10
Cable Row 3 10-12
Neutral Grip Lat Pulldown 3 15

RPE Notes Volume Day 5 / Saturday Sets Reps

#VALUE! Tempo Bench Press 1 1
Pinky on ring Medium Grip Bench Press 4 7
Slight Incline DB Press 3 10-12
Tricep Pushdown 3 12-15
Lateral Raises 3 12-15
Bicep Option 3 10-15
 Week 2
Suggested LoadWeight Used RPE Notes Volume Day 1 / Monday
@6-6.5 180 #VALUE! Squat
140 Squat
@6.5 102.5 Larsen Press
- 92.5 Larsen Press
170 Sumo Deadlift
@6.5 RDL
@6 Leg Press
@6 Hamstring Curl

Suggested Load
Weight Used RPE Notes Volume Day 2 / Wednesday
@6.5 125 #VALUE! Bench Press
- 110 Bench Press
@6 Weighted Dips
@6 Row Of Choice
@6 DB Shoulder Press
@6 Tricep Option
Suggested Load
Weight Used RPE Notes Volume Day 3 / Thursday
@6 150 Paused High Bar Squat
- 132.5 Paused High Bar Squat
@6 Front Foot Elevated Split Squat

Suggested LoadWeight Used RPE Notes Volume Day 4 / Friday

@6-6.5 190 #VALUE! Deadlift
165 Deadlift
@6 130 Stiff Leg Deadlift
@6 Cable Row
@6 Neutral Grip Lat Pulldown

Suggested LoadWeight Used RPE Notes Volume Day 5 / Saturday

@6-7 130 #VALUE! Tempo Bench Press
90 Pinky on ring Medium Grip Bench Press
@6 Slight Incline DB Press
@6 Tricep Pushdown
@6 Lateral Raises
@6 Bicep Option
 Week 3
Sets Reps Suggested LoadWeight Used RPE Notes Volume
1 3 @7-7.5 185 #VALUE!
4 5 145
1 6 @7 105
3 7 - 95
6 2 180 200 @7 for last set
3 8-9 @6.5
3 10-12 @6
2 15-20 @6

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 4 @7 127 #VALUE!
3 5 - 112.5
3 10-12 @6
4 15 @6
3 10-12 @6
3 10-12 @6
Sets Reps Suggested Load
Weight Used RPE Notes Volume
1 5 @7 155
3 6 - 137.5
3 10-12 @6

Sets Reps Suggested LoadWeight Used RPE Notes Volume

1 3 @7-7.5 200 #VALUE!
4 3 172.5
2 10 @6
3 10-12 @6
3 15 @6

Sets Reps Suggested LoadWeight Used RPE Notes Volume

1 1 @7.6 135 #VALUE!
4 7 95 Pinky on ring
3 10-12 @6
3 12-15 @6
3 12-15 @6
3 10-15 @6
 Week 4
Day 1 / Monday Sets Reps Suggested LoadWeight Used RPE
Squat 1 3 @6-6.5 190
Squat 4 5 150 147
Larsen Press 1 6 @6.5 110
Larsen Press 3 7 - 100
Sumo Deadlift 6 2 @7 190
RDL 3 8-9 @6.5 210
Leg Press 3 10-12 @6
Hamstring Curl 2 15-20 @6

Day 2 / Wednesday Sets Reps Suggested Load

Weight Used RPE
Bench Press 1 4 @8 130
Bench Press 3 5 - 115
Weighted Dips 3 10-12 @6
Row Of Choice 4 15 @6
DB Shoulder Press 3 10-12 @6
Tricep Option 3 10-12 @6
 Day 3 / Thursday Sets Reps Suggested Load
Weight Used RPE
Paused High Bar Squat 1 5 @7.5-8 160
Paused High Bar Squat 3 6 - 140
Front Foot Elevated Split Squat
3 10-12 @6

Day 4 / Friday Sets Reps Suggested LoadWeight Used RPE

Deadlift 1 3 @8 210
Deadlift 4 3 177.5
Stiff Leg Deadlift 2 10 @6 140
Cable Row 3 10-12 @6
Neutral Grip Lat Pulldown 3 15 @6

Day 5 / Saturday Sets Reps Suggested LoadWeight Used RPE

Tempo Bench Press 1 1 @8 142
Medium Grip Bench Press 4 7 97.5
Slight Incline DB Press 3 10-12 @6
Tricep Pushdown 3 12-15 @6
Lateral Raises 3 12-15 @6
Bicep Option 3 10-15 @6
 Week 5
Notes Volume Day 1 / Monday Sets Reps Suggested Load
#VALUE! Squat 1 3 @9
Squat 4 5 155
Larsen Press 1 6 @8
Larsen Press 3 7 -
Sumo Deadlift 6 2 @8
last set at rpe 8 RDL 3 8-9 @8
Leg Press 3 10-12 @6
Hamstring Curl 2 15-20 @6

Notes Volume Day 2 / Wednesday Sets Reps Suggested Load

#VALUE! Bench Press 1 4 @9
Bench Press 3 5 -
Weighted Dips 3 10-12 @6
Row Of Choice 4 15 @6
DB Shoulder Press 3 10-12 @6
Tricep Option 3 10-12 @6
 Notes Volume Day 3 / Thursday Sets Reps Suggested Load
Paused High Bar Squat 1 5 @8
Paused High Bar Squat 3 6 -
Front Foot Elevated Split Squat
3 10-12 @6

Notes Volume Day 4 / Friday Sets Reps Suggested Load

#VALUE! Deadlift 1 3 @9
Deadlift 4 3 185
Stiff Leg Deadlift 2 10 @6
Cable Row 3 10-12 @6
Neutral Grip Lat Pulldown 3 15 @6

Notes Volume Day 5 / Saturday Sets Reps Suggested Load

#VALUE! Tempo Bench Press 1 1 @9
Pinky on ring Medium Grip Bench Press 4 7 102.5
Slight Incline DB Press 3 10-12 @6
Tricep Pushdown 3 12-15 @6
Lateral Raises 3 12-15 @6
Bicep Option 3 10-15 @6
Week 5
Weight Used RPE Notes Volume
200 #VALUE!

115
102.5

Weight Used RPE Notes Volume

135 #VALUE!
120
Weight Used RPE Notes Volume
170
150

Weight Used RPE Notes Volume

225 #VALUE!

Weight Used RPE Notes Volume

145 #VALUE!
Pinky on ring
 Maxes
Squat 207.5
Bench 155
Deadlift 245
Variations
Medium Grip Bench Press 140

Week 1
Squat Sets Reps Suggested LoadWeight Used
Squat 1 2 @5 187
Squat 4 4 145
Larsen Press 1 5 @5-6 110
Larsen Press 3 6 - 100
Sumo Deadlift 1 3 @5 200
Sumo Deadlift 3 5 @5 180
Leg Press 3 10-12 @6
Hamstring Curl 2 15-20 @6

Day 2 / Wednesday Sets Reps Suggested Load

Weight Used
Bench Press 1 3 @5-6 127
Bench Press 4 3 - 112.5
Weighted Dips 3 10-12 @6
Row Of Choice 4 15 @6
DB Shoulder Press 3 10-12 @6
Tricep Option 3 10-12 @6

Day 3 / Thursday Sets Reps Suggested Load

Weight Used
Paused High Bar Squat 1 4 @5-6 150
Paused High Bar Squat 3 6 - 132.5
Front Foot Elevated Split Squat
3 10-12 @6

Day 4 / Friday Sets Reps Suggested LoadWeight Used

Deadlift 1 2 @5 210
Deadlift 3 2 172.5
Stiff Leg Deadlift 2 10 @6 155
Cable Row 3 10-12 @6
Neutral Grip Lat Pulldown 3 15 @6

Day 5 / Saturday Sets Reps Suggested LoadWeight Used

Bench Press 1 1 @5-6 132.5
Bench Press 4 7 95
Slight Incline DB Press 3 10-12 @6
Tricep Pushdown 3 12-15 @6
Lateral Raises 3 12-15 @6
Bicep Option 3 10-15 @6
k1 Wee
RPE Notes Volume Squat Sets Reps
#VALUE! Squat 1 2
Squat 5 4
Larsen Press 1 5
Larsen Press 3 6
Sumo Deadlift 1 3
Sumo Deadlift 3 5
Leg Press 3 10-12
Hamstring Curl 2 15-20

RPE Notes Volume Day 2 / Wednesday Sets Reps

#VALUE! Bench Press 1 3
Bench Press 4 3
Weighted Dips 3 10-12
Row Of Choice 4 15
DB Shoulder Press 3 10-12
Tricep Option 3 10-12

RPE Notes Volume Day 3 / Thursday Sets Reps

Paused High Bar Squat 1 4
Paused High Bar Squat 3 6
Front Foot Elevated Split Squat
3 10-12

RPE Notes Volume Day 4 / Friday Sets Reps

#VALUE! Deadlift 1 2
Deadlift 4 2
Stiff Leg Deadlift 2 10
Cable Row 3 10-12
 Neutral Grip Lat Pulldown 3 15

RPE Notes Volume Day 5 / Saturday Sets Reps

#VALUE! Bench Press 1 1
Pinky on ring Bench Press 4 7
Slight Incline DB Press 3 10-12
Tricep Pushdown 3 12-15
Lateral Raises 3 12-15
Bicep Option 3 10-15
 Week 2
Suggested LoadWeight Used RPE Notes Volume Squat
@6-6.5 195 #VALUE! Squat
150 Squat
@5-6 115 Larsen Press
- 102.5 Larsen Press
@6 210 Sumo Deadlift
@6 190 Sumo Deadlift
@6 Leg Press
@6 Hamstring Curl

Suggested Load
Weight Used RPE Notes Volume Day 2 / Wednesday
@6.5 132 #VALUE! Bench Press
- 115 Bench Press
@6 Weighted Dips
@6 Row Of Choice
@6 DB Shoulder Press
@6 Tricep Option

Suggested Load
Weight Used RPE Notes Volume Day 3 / Thursday
@5-6 160 Paused High Bar Squat
- 140 Paused High Bar Squat
@6 Front Foot Elevated Split Squat

Suggested LoadWeight Used RPE Notes Volume Day 4 / Friday

@6 220 #VALUE! Deadlift
177.5 Deadlift
@6 Stiff Leg Deadlift
@6 Cable Row
 @6 Neutral Grip Lat Pulldown

Suggested LoadWeight Used RPE Notes Volume Day 5 / Saturday

@7 140 #VALUE! Bench Press
97.5 Pinky on ring Bench Press
@6 Slight Incline DB Press
@6 Tricep Pushdown
@6 Lateral Raises
@6 Bicep Option
 Week 3
Sets Reps Suggested LoadWeight Used RPE Notes Volume
1 2 @7-7.5 206 #VALUE!
5 4 155
1 5 @5-6 120
3 6 - 107.5
1 3 @5 225
3 5 @5 205
3 10-12 @6
2 15-20 @6

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 3 @7-8 140 #VALUE!
4 3 - 122.5
3 10-12 @6
4 15 @6
3 10-12 @6
3 10-12 @6

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 4 @7-7.5 170
3 6 - 150
3 10-12 @6

Sets Reps Suggested LoadWeight Used RPE Notes Volume

1 2 @7-7.5 230 #VALUE!
4 2 185
2 10 @6
3 10-12 @6
 3 15 @6

Sets Reps Suggested LoadWeight Used RPE Notes Volume

1 1 @5-6 145 #VALUE!
4 7 102.5 Pinky on ring
3 10-12 @6
3 12-15 @6
3 12-15 @6
3 10-15 @6
 Week 4
Squat Sets Reps Suggested LoadWeight Used RPE
Squat 1 2 @8.5 215
Squat 5 4 160
Larsen Press 1 5 @5-6 125
Larsen Press 3 6 - 112.5
Sumo Deadlift 1 3 @8.5 240
Sumo Deadlift 3 5 @6-8
Leg Press 3 10-12 @8-9
Hamstring Curl 2 15-20 @6

Day 2 / Wednesday Sets Reps Suggested Load

Weight Used RPE
Bench Press 1 3 @9 142
Bench Press 4 3 - 125
Weighted Dips 3 10-12 @8-9
Row Of Choice 4 15 @8-9
DB Shoulder Press 3 10-12 @8-9
Tricep Option 3 10-12 @8-9

Day 3 / Thursday Sets Reps Suggested Load

Weight Used RPE
Paused High Bar Squat 1 4 @5-6 180
Paused High Bar Squat 3 6 - 157.5
Front Foot Elevated Split Squat
3 10-12 @8-9

Day 4 / Friday Sets Reps Suggested LoadWeight Used RPE

Deadlift 1 2 @8.5 242
Deadlift 4 2 190
Stiff Leg Deadlift 2 10 @8-9
Cable Row 3 10-12 @8-9
Neutral Grip Lat Pulldown 3 15 @8-9

Day 5 / Saturday Sets Reps Suggested LoadWeight Used RPE

Bench Press 1 1 @5-6 150
Bench Press 4 7 105
Slight Incline DB Press 3 10-12 @8-9
Tricep Pushdown 3 12-15 @8-9
Lateral Raises 3 12-15 @8-9
Bicep Option 3 10-15 @8-9
Notes Volume
#VALUE!

Notes Volume
#VALUE!

Notes Volume

Notes Volume
#VALUE!
 Notes Volume
#VALUE!
Pinky on ring
 Squat 207.5
Bench 155
Deadlift 245
Variations
Medium Grip Bench Press 140

Week 1
Squat Sets Reps Suggested LoadWeight Used
Squat 1 1 @5 200
Squat 5 3 150
Larsen Press 1 4 @5-6 110
Larsen Press 3 5 - 100
Paused Sumo Deadlift 1 4 @5 210
Conventional Deadlift 3 4 @5 190
Leg Press 3 8-10 @6
Hamstring Curl 3 12 @6

Day 2 / Wednesday Sets Reps Suggested Load

Weight Used
Bench Press 1 2 @5-6 130
Bench Press 4 3 - 115
Weighted Dips 3 10-12 @6
Row Of Choice 4 15 @6
DB Shoulder Press 3 10-12 @6
Tricep Option 3 10-12 @6

Day 3 / Thursday Sets Reps Suggested Load

Weight Used
High Bar Squat 1 3 @5-6 155
High Bar Squat 3 5 - 137.5
Front Foot Elevated Split Squat
3 10-12 @6

Day 4 / Friday Sets Reps Suggested LoadWeight Used

Sumo Deadlift 1 1 @5 230
Sumo Deadlift 1 2 - 212.5
Sumo Deadlift 3 2 172.5
Stiff Leg Deadlift 2 10 @6
 Cable Row 3 10-12 @6
Neutral Grip Lat Pulldown 3 15 @6

Day 5 / Saturday Sets Reps Suggested Load

Weight Used
Tempo Bench Press 1 1 @5-6 130
Medium grip Bench Press 5 5 @5-6
Slight Incline DB Press 3 10-12 @6
Tricep Pushdown 3 12-15 @6
Lateral Raises 3 12-15 @6
Bicep Option 3 10-15 @6
k1 Wee
RPE Notes Volume Squat Sets Reps
#VALUE! Squat 1 1
Squat 5 3
Larsen Press 1 4
Larsen Press 3 5
Paused Sumo Deadlift 1 4
Conventional Deadlift 3 4
Leg Press 3 8-10
Hamstring Curl 3 12

RPE Notes Volume Day 2 / Wednesday Sets Reps

#VALUE! Bench Press 1 2
Bench Press 4 3
Weighted Dips 3 10-12
Row Of Choice 4 15
DB Shoulder Press 3 10-12
Tricep Option 3 10-12

RPE Notes Volume Day 3 / Thursday Sets Reps

High Bar Squat 1 3
High Bar Squat 3 5
Front Foot Elevated Split Squat
3 10-12

RPE Notes Volume Day 4 / Friday Sets Reps

#VALUE! Sumo Deadlift 1 1
Sumo Deadlift 1 2
Sumo Deadlift 3 2
Stiff Leg Deadlift 2 10
 Cable Row 3 10-12
Neutral Grip Lat Pulldown 3 15

RPE Notes Volume Day 5 / Saturday Sets Reps

#VALUE! Bench Press 1 1
Pinky on ring Bench Press 5 5
Slight Incline DB Press 3 10-12
Tricep Pushdown 3 12-15
Lateral Raises 3 12-15
Bicep Option 3 10-15
 Week 2
Suggested LoadWeight Used RPE Notes Volume Squat
@6-6.5 207 #VALUE! Squat
155 Squat
@6-7 115 Larsen Press
- 102.5 Larsen Press
@5 213 Paused Sumo Deadlift
@5 197 Conventional Deadlift
@7-8 Leg Press
@7-8 Hamstring Curl

Suggested Load
Weight Used RPE Notes Volume Day 2 / Wednesday
@6.5 137 #VALUE! Bench Press
- 120 Bench Press
@7-8 Weighted Dips
@7-8 Row Of Choice
@7-8 DB Shoulder Press
@7-8 Tricep Option

Suggested Load
Weight Used RPE Notes Volume Day 3 / Thursday
@6-7 165 High Bar Squat
- 145 High Bar Squat
@7-8 Front Foot Elevated Split Squat

Suggested LoadWeight Used RPE Notes Volume Day 4 / Friday

@6.5 240 #VALUE! Sumo Deadlift
- 222.5 Sumo Deadlift
177.5 Sumo Deadlift
@7-8 Stiff Leg Deadlift
 @7-8 Cable Row
@7-8 Neutral Grip Lat Pulldown

Suggested Load
Weight Used RPE Notes Volume Day 5 / Saturday
@6-7 137 #VALUE! Bench Press
@6 115 Bench Press
@7-8 Slight Incline DB Press
@7-8 Tricep Pushdown
@7-8 Lateral Raises
@7-8 Bicep Option
 Week 3
Sets Reps Suggested LoadWeight Used RPE Notes Volume
1 1 @7.5-8(218 CAP) 218 #VALUE!
5 3 160
1 4 @7.5 123
3 5 - 110
1 4 210
3 4 @6-7 205
3 8-10 @7-8
3 12 @7-8

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 2 @7-8 140 #VALUE!
4 3 - 122.5
3 10-12 @7-8
4 15 @7-8
3 10-12 @7-8
3 10-12 @7-8

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 3 @7.5 180
3 5 - 157.5
3 10-12 @7-8

Sets Reps Suggested LoadWeight Used RPE Notes Volume

1 1 @7.5-8(245 CAP) 245 #VALUE!
1 2 - 227.5
3 2 185
2 10 @7-8
 3 10-12 @7-8
3 15 @7-8

Sets Reps Suggested LoadWeight Used RPE Notes Volume

1 1 @7.5-8(145 CAP) 145 #VALUE!
5 5 @7 125
3 10-12 @7-8
3 12-15 @7-8
3 12-15 @7-8
3 10-15 @7-8
 Week 4
Squat Sets Reps Suggested LoadWeight Used RPE
Squat 1 1 @9 216
Squat 5 3 165
Larsen Press 1 4 @8 127
Larsen Press 3 5 - 115
Paused Sumo Deadlift 1 4 @7-8 227.5
Conventional Deadlift 3 4 @7.5
Leg Press 3 8-10 @7-8
Hamstring Curl 3 12 @7-8

Day 2 / Wednesday Sets Reps Suggested Load

Weight Used RPE
Bench Press 1 2 @8.5 143
Bench Press 4 3 - 125
Weighted Dips 3 10-12 @7-8
Row Of Choice 4 15 @7-8
DB Shoulder Press 3 10-12 @7-8
Tricep Option 3 10-12 @7-8

Day 3 / Thursday Sets Reps Suggested Load

Weight Used RPE
High Bar Squat 1 3 @7.5 190
High Bar Squat 3 5 - 167.5
Front Foot Elevated Split Squat
3 10-12 @7-8

Day 4 / Friday Sets Reps Suggested LoadWeight Used RPE

Sumo Deadlift 1 1 @9 240
Sumo Deadlift 1 2 - 222.5
Sumo Deadlift 3 2 190
Stiff Leg Deadlift 2 10 @7-8
 Cable Row 3 10-12 @7-8
Neutral Grip Lat Pulldown 3 15 @7-8

Day 5 / Saturday Sets Reps Suggested Load

Weight Used RPE
Bench Press 1 1 @9 150
Bench Press 5 5 @8
Slight Incline DB Press 3 10-12 @7-8
Tricep Pushdown 3 12-15 @7-8
Lateral Raises 3 12-15 @7-8
Bicep Option 3 10-15 @7-8
Notes Volume
#VALUE!

Notes Volume
#VALUE!

Notes Volume

Notes Volume
#VALUE!
Notes Volume
#VALUE!
 Maxes
Squat 215
Bench 150
Deadlift 250
Variations

Week 1
Day 1 / Monday Sets Reps Suggested Load
Weight Used
Tempo Bench Press 1 1 @4-5 128
Larsen Press 2 9 90
Cable Row 4 12 @8
Lat Pulldown 3 15 @8
Lateral Raises 4 12 @8
Tricep Pushdown 3 12-15 @8

Day 2 / Tuesday Sets Reps Suggested Load

Weight Used
Squat 1 7 @4-5 150
Squat 1 7 - 135

2 Second Paused Deadlift 3 4 170

Heavy Quad Movement 3 12 @8
DB RDL 3 12 @8

Day 3 / Wednesday Sets Reps Suggested Load

Weight Used
Bench Press 1 5 @4-5 118
Bench Press 3 6 - 102.5
Dips(Weighted Optional) 2 10 @8
DB Shoulder Press 3 10-12 @8
DB Row 3 10 @8
Single Arm Lat Pulldown 3 12 @8
Bicep Curl Option 3 15 @8

Day 4 / Saturday Sets Reps Suggested Load

Weight Used
Squat 1 3 @4-5(175) 175
Squat 3 6 140
Bench Press 1 3 @4-5(120) 120
Bench Press 3 6 @5
k1 Wee
RPE Notes Volume Day 1 / Monday Sets Reps
#VALUE! Tempo Bench Press 1 1
Larsen Press 3 9
Cable Row 4 12
Lat Pulldown 3 15
Lateral Raises 4 12
Tricep Pushdown 3 12-15

RPE Notes Volume Day 2 / Tuesday Sets Reps

#VALUE! Squat 1 7
Squat 2 7

2 Second Paused Deadlift 4 4

Heavy Quad Movement 3 12
DB RDL 3 12

RPE Notes Volume Day 3 / Wednesday Sets Reps

#VALUE! Bench Press 1 5
Bench Press 4 6
Dips(Weighted Optional) 3 10
DB Shoulder Press 3 10-12
DB Row 4 10
Single Arm Lat Pulldown 3 12
Bicep Curl Option 3 15

RPE Notes Volume Day 4 / Saturday Sets Reps

#VALUE! Squat 1 3
Squat 3 6
Bench Press 1 3
Bench Press 4 6
 Week 2
Suggested Load
Weight Used RPE Notes Volume Day 1 / Monday
@5-6 131 #VALUE! Tempo Bench Press
92.5 Larsen Press
@8 Cable Row
@8 Lat Pulldown
@8 Lateral Raises
@8 Tricep Pushdown

Suggested Load
Weight Used RPE Notes Volume Day 2 / Tuesday
@5-6 160 #VALUE! Squat
- 145 Squat
-
177.5 2 Second Paused Deadlift
@8 Heavy Quad Movement
@8 DB RDL

Suggested Load
Weight Used RPE Notes Volume Day 3 / Wednesday
@6 125 #VALUE! Bench Press
- 110 Bench Press
@8 Dips(Weighted Optional)
@8 DB Shoulder Press
@8 DB Row
@8 Single Arm Lat Pulldown
@8 Bicep Curl Option

Suggested Load
Weight Used RPE Notes Volume Day 4 / Saturday
@6.5 182 #VALUE! Squat
140 Squat
@6-7 127 Bench Press
@6 112 Bench Press
 Week 3
Sets Reps Suggested Load
Weight Used RPE Notes Volume
1 1 @6.5 135 #VALUE!
3 9 95
4 12 @8
3 15 @8
4 12 @8
3 12-15 @8

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 7 @6.5 170 #VALUE!
2 7 - 152.5
- -
3 6 @6.5 190
3 12 @8
3 12 @8

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 4 @6-7 132 #VALUE!
4 5 - 115
3 10 @8
3 10-12 @8
4 10 @8
3 12 @8
3 15 @8

Sets Reps Suggested Load

Weight Used RPE Notes Volume
1 1 @6 190 #VALUE!
3 5 @6 147
1 1 @6 140
4 6 @7 117
 Week 4
Day 1 / Monday Sets Reps Suggested Load
Weight Used RPE
Tempo Bench Press 1 1 @7 138
Larsen Press 3 9 97.5
Cable Row 4 12 @8
Lat Pulldown 3 15 @8
Lateral Raises 4 12 @8
Tricep Pushdown 3 12-15 @8

Day 2 / Tuesday Sets Reps Suggested Load

Weight Used RPE
Squat 1 7 @7 175
Squat 2 7 - 157.5
Paused Deadlift 1 3 @6 210
2 Second Paused Deadlift 3 6 @7 200
Heavy Quad Movement 3 12 @8
DB RDL 3 12 @8

Day 3 / Wednesday Sets Reps Suggested Load

Weight Used RPE
Bench Press 1 4 135
Bench Press 4 6 - 117.5
Dips(Weighted Optional) 3 10 @8
DB Shoulder Press 3 10-12 @8
DB Row 4 10 @8
Single Arm Lat Pulldown 3 12 @8
Bicep Curl Option 3 15 @8

Day 4 / Saturday Sets Reps Suggested Load

Weight Used RPE
Squat 1 1 @7 195
Squat 3 5 @7 152
Bench Press 1 1 @7 142
Bench Press 4 5 @7 120
 Week 5
Notes Volume Day 1 / Monday Sets Reps Suggested Load
#VALUE! Tempo Bench Press 1 1 @7.5
Larsen Press 3 9 100
Cable Row 4 12 @8
Lat Pulldown 3 15 @8
Lateral Raises 4 12 @8
Tricep Pushdown 3 12-15 @8

Notes Volume Day 2 / Tuesday Sets Reps Suggested Load

#VALUE! Squat 1 6 @7-7.5
Squat 2 6 -
Paused Deadlift 1 2 @6
2 Second Paused Deadlift 3 5 @7
Heavy Quad Movement 3 12 @8
DB RDL 3 12 @8

Notes Volume Day 3 / Wednesday Sets Reps Suggested Load

0 Bench Press 1 3 @8
Bench Press 4 4 -
Dips(Weighted Optional) 3 10 @8
DB Shoulder Press 3 10-12 @8
DB Row 4 10 @8
Single Arm Lat Pulldown 3 12 @8
Bicep Curl Option 3 15 @8

Notes Volume Day 4 / Saturday Sets Reps Suggested Load

#VALUE! Squat 1 1 @8.5
Squat 4 4 @7.5
Bench Press 1 1 @9
Bench Press 4 5 @7-8
Week 5
Weight Used RPE Notes Volume Day 1 / Monday Sets
142 #VALUE! Tempo Bench Press 1
Larsen Press 3
Cable Row 4
Lat Pulldown 3
Lateral Raises 4
Tricep Pushdown 3

Weight Used RPE Notes Volume Day 2 / Tuesday Sets

185 #VALUE! Squat 1
167.5 Squat 2
217 Paused Deadlift 1
207 2 Second Paused Deadlift 3
Heavy Quad Movement 3
DB RDL 3

Weight Used RPE Notes Volume Day 3 / Wednesday Sets

141 #VALUE! Bench Press 1
122.5 Bench Press 4
Dips(Weighted Optional) 3
DB Shoulder Press 3
DB Row 4
Single Arm Lat Pulldown 3
Bicep Curl Option 3

Weight Used RPE Notes Volume Day 4 / Saturday Sets

216 #VALUE! Squat 1
160 Squat 4
150 Bench Press 1
125 Bench Press 4
 Week 6
Reps Suggested LoadWeight Used RPE Notes Volume Day 1 / Monda
1 @7-8 145 #VALUE! Tempo Bench Pr
8 102.5
12 @8
15 @8
12 @8 Lateral Raises
12-15 @8 Tricep Pushdow

Reps Suggested Load

Weight Used RPE Notes Volume Day 2 / Tuesda
5 @8 190 #VALUE!
5 - 170
2 @7-8 230 Paused Deadlif
5 @7 210 2 Second Paused D
12 @8 Heavy Quad Move
12 @8

Reps Suggested Load

Weight Used RPE Notes Volume Day 3 / Wednesd
2 @9 145 #VALUE!
3 - 125
10 @8 Dips(Weighted Opt
10-12 @8 DB Shoulder Pre
10 @8
12 @8 Single Arm Lat Pull
15 @8 Bicep Curl Optio

Reps Suggested Load

Weight Used RPE Notes Volume Day 4 / Saturda
1 @9 220 #VALUE!
4 @7-8 167
1 @9 150
5 @8 130
 Week 7
Day 1 / Monday Sets Reps Suggested LoadWeight Used RPE Notes
Tempo Bench Press 1 1 @7-8 147
Larsen Press 3 8 0 105
Cable Row 4 12 @8
Lat Pulldown 3 15 @8
Lateral Raises 4 12 @8
Tricep Pushdown 3 12-15 @8

Day 2 / Tuesday Sets Reps Suggested Load

Weight Used RPE Notes
Squat 1 5 @9 195
Squat 2 5 - 175
Paused Deadlift 1 1 @7-8 230
2 Second Paused Deadlift 3 5 @7 210
Heavy Quad Movement 3 12 @8
DB RDL 3 12 @8

Day 3 / Wednesday Sets Reps Suggested Load

Weight Used RPE Notes
Bench Press 1 2 @9 150
Bench Press 4 3 - 130
Dips(Weighted Optional) 3 10 @8
DB Shoulder Press 3 10-12 @8
DB Row 4 10 @8
Single Arm Lat Pulldown 3 12 @8
Bicep Curl Option 3 15 @8

Day 4 / Saturday Sets Reps Suggested Load

Weight Used RPE Notes
Squat 1 1 195
Squat 4 2 165
Bench Press 1 1 145
Bench Press 3 5 115
 Wee
Volume Day 1 / Monday Sets Reps
#VALUE! Tempo Bench Press 1 1
Larsen Press 3 6

Volume
#VALUE!

Volume
#VALUE!

Volume
195
 Week 8
Suggested LoadWeight Used RPE Notes Volume
130 130
95