SSTT X Jamal Browner 12 Week Intermediate Vol 5

Welcome to your Jamal Browner x StrengthStudi
document consists of Eight (8) sheets. The "Welcom

The "Start" sheet is where you'll enter your informa
Program (RPE)" the RPE based version of your prog
sheet is where you'll see your personalized RPE re
see info on how you can add a 5th day to this pro
Note: You need to open this program on Goo

We made sure to make this program as deta
Email:
Instagram:
Also we'd really appreciate it if you left a review

what we can improve on in th
If you like the format and style of this program and
StrengthStudioTT Training program! PLEASE WATCH THE FULL PROGRAM B
. The "Welcome" sheet is the sheet you're on now and where you can see t
r your information before you start the program and also where you can fin
n of your program. The "Your Program (%)" is where you'll find the percent
nalized RPE recommendation charts and further information on recommen
ay to this program. The "FAQs" Sheet. The "Graphs & Tracker" sheet is whe
and also keep a track of your body weight and n
gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with
HOW TO GET THE MOST OUT OF OUR PROGR
VIDEO LINK!
WATCH THE FULL PROGRAM BREAKDOWN VIDE
Program Breakdown!
gram as detailed as possible, but if you do have any questions that are not
Email Us!
Our Instagram!
left a review on this program for us! Your feedback lets others know if this
prove on in the future. You can go to our website at the link below and leav
Leave a Review!
program and you want to take your training to the next level, you can che
we love to work with guys who have ran our training p
1-On-1 Coaching!
L PROGRAM BREAKDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTE
e you can see the detailed program breakdown video and contact us if you
ere you can find all the exclusive videos by Jamal & his Coach (Top Right). T
nd the percentage based version of your program. The "RPE, Warm-ups &
on recommendations for the program. The "Optional Day - 5" sheet is whe
r" sheet is where you can see an analysis of your work done on the progra
y weight and notes.
9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!
OF OUR PROGRAMS:
INK!
EAKDOWN VIDEO HERE:
akdown!
ns that are not answered in this document, feel free to email or DM us belo
ers know if this is a good program for them and lets us know what we did w
below and leave a review under this program itself. Thank you.
view!
el, you can check out our 1-on-1 coaching service. Once coaching spots are
our training plans before!
hing!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
N THIS SHEET BEFORE GETTING STARTED. This
breakdown video and contact us if you need to.
deos by Jamal & his Coach (Top Right). The "Your
your program. The "RPE, Warm-ups & Pre-hab"
m. The "Optional Day - 5" sheet is where you'll
alysis of your work done on the program so far
one you can download the Microsoft Excel

ument, feel free to email or DM us below!
r them and lets us know what we did well and

program itself. Thank you.
ching service. Once coaching spots are available
SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
YOUR PROFILE
NAME KCS
AGE 18
SQUAT 360
BENCH PRESS 260
DEADLIFT 445
STARTING BODY WEIGHT 177
VARIATIONS 4
CLICK THERE TO OPEN
THE DROP DOWN PAUSED DEADLIFT 385
MENU FOR EACH LARSEN PRESS 265
VARIANT →
PAUSED SQUAT 320
Having problems filling out the Table?
Watch This!
QUESTIONNAIRE - PART 1 - GENER

- Based on your experience with RPE you can r
are both the same program and will both be aff
NOTE: If you are a beginner or just not very experienced w
- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra

NOTE: If you are unsure about the answer to one of these
1. How stressful is yo
1 - Stressful. (Mediocre sleep &
SELECT HERE →
CLICK THE CELL TO OPEN THE
QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu
3 - Conventional pullers should lean toward a 1
4 - Lifters with longer limbs or disadvantageous
QUESTIONNAIRE - PART 2 - SQUA
1. Rate your ability t

1 - I usually can't recover from
SELECT HERE →
2. Rate your techniq

1 - I don't have great techniqu
SELECT HERE →
3. How well do you r

1 - I don't recover very well fro
SELECT HERE →
QUESTIONNAIRE - PART 3 - BENCH P

SELECT HERE →

SELECT HERE →

SELECT HERE →
QUESTIONNAIRE - PART 4 - DEADL

SELECT HERE →

SELECT HERE →

SELECT HERE →
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
Email:
Instagram:
DEADLIFT GRIP
← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".
IF YOU DON'T KNOW YOUR MAX

FOR A PARTICULAR MOVEMENT
YOU CAN JUST ESTIMATE IT AND
ADJUST UP OR DOWN BASED ON
WEEK 1.
1 - GENERAL
PE you can run this program % based or RPE based. Just choose the
ll both be affected by this questionnaire the % based version just ha
y experienced with RPE based training you can choose the "Your Program (%)" and
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.
ressful is your life outside of the gym?
Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
LL TO OPEN THE DROP DOWN MENU OR ENTER 1,2
OR 3.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
dvantageous leverages for a particular lift should pick 1.
T 2 - SQUAT
our ability to handle/recover from volume for the Squat:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
OR 3.
our technique on the Squat:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
3
OR 3.
ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
OR 3.
- BENCH PRESS
our ability to handle/recover from volume for the Bench Press

2
OR 3.
our technique on the Bench Press:

2
OR 3.

2
OR 3.
4 - DEADLIFT
our ability to handle/recover from volume for the Deadlift:
2
OR 3.
our technique on the Deadlift:

2
OR 3.

2
OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
Email Us!
Our Instagram!
WATCH THE BRAND NEW TIPS & TUTORIALS HE
GROCERY HAUL BENCH WARM-UP
Note: If you're looking for all the older videos from the intermediate vol. 2, 3 & 4 y
check your confirmation em
ed. Just choose the "Your Program (%)" or "Your Program (RPE)" sh
ased version just has more suggested numbers based on your 1RMs
"Your Program (%)" and still adjust the some of the numbers given by the program
ur experience lifting, these selections will impact your program sign

nt Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/School
estions.
n this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean to
th 2 or 3 if your technique is really solid.
d pick 1.
or the Squat:
n average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this lift a
d technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
higher percentages of your one rep max) on the Squat?:

ry is average. | 3 - I recover very well from higher intensities.
or the Bench Press:

higher percentages of your one rep max) on the Bench Press?:

or the Deadlift:
higher percentages of your one rep max) on the Deadlift?:

u have to decide the weight based off an RPE and fill it into this document.
ce the weight for the top set of that exercise is entered. It's a percentage drop.
r go over the recommended RPE for the day.
t any weight or RPE and dial back the weight by 5% if the RPE is too
what you have used for your 1 rep maxes.
BENCH PRESS VARIANT

LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
UTORIALS HERE:
SQUAT VARS
SUPPLEMENTS
ate vol. 2, 3 & 4 you can find them in the video link file for this program. Just
r confirmation email!
am (RPE)" sheet after filling out the questionnaire. They

n your 1RMs.
by the program based on the recommended RPE.
program significantly:
ght Work/School hours)
hould lean toward 2.
olume on this lift and recover well.

)
uat?:
nch Press?:
adlift?:
ent.
e drop.
he RPE is too high!
DEADLIFT VARIANT SQUAT VARIANT

DEADLIFT HIGH BAR SQUAT
DEFICIT DEADLIFT PAUSED SQUAT
BLOCK PULL PIN SQUAT
2 POSITION PAUSED DEADLIFT SSB SQUAT
PAUSED DEADLIFT TEMPO SQUAT
STIFF LEGGED SUMO FRONT SQUAT
ROMANIAN DEADLIFTS PAUSED SQUAT
TEMPO DEADLIFT
S-RST S-TI
7 5
B-RST B-TI
6 4
D-RST D-TI
6 4
1 YES
2 NO
3
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR
TRAINING VIDEOS AND SHOW SOME LOVE!
DAY 1 SETS REPS

MOST OF THE ACESSORIES HAVE A SQUAT 1 3
DROP DOWN MENU WITH MULTIPLE
OPTIONS. YOU CAN CLICK ON THE SQUAT 1 5
ACCESSORY ITSELF AND OPEN THE
MENU TO SELECT. SQUAT #NAME? 5
LARSEN PRESS 1 6
LARSEN PRESS 3 8
DROP DOWN → HACK SQUAT 1 8-10
HACK SQUAT 3 10-12
DROP DOWN → PREACHER CURLS 4 12-15
REAR DELT FLYS 3 15-20
DROP DOWN → DEADBUGS 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
DAY 2 SETS REPS

IF YOU'RE WONDERING WHY BENCH
HAS "0" SETS LISTED PLEASE CHECK BENCH PRESS 1 4
THE FAQ PAGE! IT'S THE FIRST
QUESTION. BENCH PRESS 0 6
#NAME? #NAME? #NAME?
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 1 5
PAUSED DEADLIFT 1 5
PAUSED DEADLIFT #NAME? 6
DROP DOWN → INCLINE BARBELL PRESS 4 8-10
DROP DOWN → WIDE GRIP PULLDOWNS 1 DENSITY
DROP DOWN → CHEST SUPPORTED ROWS 4 10-12
DROP DOWN → WEIGHTED PLANKS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -
DAY 3 SETS REPS

PAUSED SQUAT 1 2
PAUSED SQUAT 1 5
PAUSED SQUAT #NAME? 7
BENCH PRESS (VARIED GRIP) 1 6
BENCH PRESS (VARIED GRIP) #NAME? 6
DROP DOWN → MACHINE CHEST PRESS 3 10-12
DROP DOWN → CABLE FLYS (HIGH TO LOW) 3 15-20
DROP DOWN → TRICEP PUSHDOWNS 4 12-15
DROP DOWN → CABLE LATERAL RAISES 4 12-15
DROP DOWN → GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

A CLUSTER SET IS ONE SET BROKEN
INTO SMALLER SETS, SEPERATED BY DEADLIFT (CLUSTER 2+2) 1 4
20s REST. IN THIS CASE 2 REPS, 20s
REST & 2 REPS AGAIN. DEADLIFT #NAME? 5
TEMPO BENCH PRESS 1 1
BENCH PRESS 1 7
BENCH PRESS #NAME? 9
SQUAT #NAME? 6
DROP DOWN → BARBELL RDL 3 8-10
CHEST SUPPORTED ROWS 2 8-10
DB REVERSE FLYS 3 10-12
DROP DOWN → CHINESE SIDE BENDS 3 20-30
DROP DOWN → CABLE CRUNCHES 3 15-20
- - -
DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 5
SQUAT #NAME? 5
LARSEN PRESS 1 6
LARSEN PRESS 3 8
HACK SQUAT 1 8-10
HACK SQUAT 3 10-12
PREACHER CURLS 4 12-15
DEADBUGS 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 6
PAUSED DEADLIFT 1 1
PAUSED DEADLIFT 1 5
PAUSED DEADLIFT 1 5
INCLINE BARBELL PRESS 4 8-10
WIDE GRIP PULLDOWNS 1 DENSITY
WEIGHTED PLANKS 3 15+
- - -
DAY 3 SETS REPS

PAUSED SQUAT 1 1
PAUSED SQUAT 1 5
MACHINE CHEST PRESS 3 10-12
CABLE FLYS (HIGH TO LOW) 3 15-20
TRICEP PUSHDOWNS 4 12-15
CABLE LATERAL RAISES 4 12-15
GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT (CLUSTER 2+1) 1 3
DEADLIFT #NAME? 5
BENCH PRESS 1 7
SQUAT #NAME? 6
BARBELL RDL 3 8-10
CHINESE SIDE BENDS 3 20-30
CABLE CRUNCHES 3 15-20
- - -
DAY 1 SETS REPS

YOU CAN CHANGE SOME OR ALL SQUAT 1 2
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM. SQUAT 2 4
SQUAT #NAME? 5
LARSEN PRESS 1 7
LARSEN PRESS 3 7
DROP DOWN → BULGARIAN SPLIT SQUAT 1 6-8
BULGARIAN SPLIT SQUAT 3 8-10
DROP DOWN → TWO ARM DB CURLS 4 10-12
DROP DOWN → WEIGHTED PLANKS 3 30-60s
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 3
BENCH PRESS 0 4
PAUSED DEADLIFT 1 1
PAUSED DEADLIFT 4 5
DROP DOWN → FLAT DB PRESS 4 6-8
DROP DOWN → WIDE GRIP PULL-UPS 4 6-8
DROP DOWN → SINGLE LEG HAMSTRING CURLS 3 8-10
DROP DOWN → WEIGHTED V-UPS 3 15+
- - -
DAY 3 SETS REPS

PAUSED SQUAT 1 1
PAUSED SQUAT 1 6
PAUSED SQUAT 1 6
DROP DOWN → MACHINE CHEST PRESS 3 8-10
DROP DOWN → CABLE FLYS (HIGH TO LOW) 3 12-15
DROP DOWN → TRICEP PUSHDOWNS 4 10-12
DROP DOWN → CABLE LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT #NAME? 4
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 6
DROP DOWN → PENDLEY ROWS 1 5-7
PENDLEY ROWS 2 7-9
- - -
DAY 1 SETS REPS
SQUAT 1 1
SQUAT 2 3
SQUAT #NAME? 4
LARSEN PRESS 1 7
LARSEN PRESS 3 7
TWO ARM DB CURLS 4 10-12
WEIGHTED PLANKS 3 30-60s
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 2
BENCH PRESS 0 3
PAUSED DEADLIFT 1 1
PAUSED DEADLIFT 4 5
FLAT DB PRESS 4 6-8
WIDE GRIP PULL-UPS 4 6-8
SINGLE LEG HAMSTRING CURLS 3 8-10
WEIGHTED V-UPS 3 15+
- - -
DAY 3 SETS REPS

PAUSED SQUAT 1 1
PAUSED SQUAT 1 5
PAUSED SQUAT 1 5
MACHINE CHEST PRESS 3 8-10
CABLE FLYS (HIGH TO LOW) 3 12-15
TRICEP PUSHDOWNS 4 10-12
CABLE LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT #NAME? 3
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 5
BARBELL RDL 3 6-8
PENDLEY ROWS 1 5-7
PENDLEY ROWS 2 7-9
- - -
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
WEEK 1
WEIGHT DAILY VOLUME RPE TEMPO
295 885 6.5 -
275 1375 6 -
#NAME? #NAME? - -
190 1140 5.5 -
#NAME? #NAME? - -
170 - 6-7 -
160 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 6055 - -
- 5153 - -

215 860 6.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
335 670 6 -
315 1575 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
165 - 6-7 -
0 - - -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 860 - -
- 6959 - -

0 0 6 -
0 0 5.5 -
#NAME? #NAME? - -
0 0 5.5 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 #NAME? 3,4,5 -
0 0 6 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 5832 - -
- 5472 - -
- 0 - -
END OF WEEK BODY WEIGHT:

61,0
WEEK 4
0 0 8 -
0 0 7.5 -
#NAME? #NAME? - -
0 0 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 7.5 -
0 0 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 7.5 -
0 0 7 -
#NAME? #NAME? - -
0 0 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 6264 - -
- 6104 - -
- 0 - -

0.0
WEEK 7
0 0 6.5 -
0 0 5.5 -
#NAME? #NAME? - -
0 0 6 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 0 6 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 5.5 -
0 0 3,4,5 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 5 -
0 0 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 5.5 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 #NAME? 3,4,5 -
0 0 6 4-5s DOWN
0 0 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 6048 - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 6048 - -
- 0 - -
- 0 - -
0.0
WEEK 10
0 0 8 -
0 0 7 -
#NAME? #NAME? - -
0 0 8 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 0 7.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 0 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 7.5 -
0 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
0 0 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 5580 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 5580 - -
- 0 - -
- 0 - -

0.0
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
THIS IS THE (RPE) BASED VERSION OF THIS PROGRAM, MOST NUM
RECOMMENDED FOR YOU BUT YOU CAN STILL USE THE RPE CHAR
SHEET AS A GUIDE. BE SURE TO FILL IN THE NUMBERS THAT YO
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
-
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
#NAME?
CLUSTER SET (1+1).
-
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
-
-
-
-
-
NOTES
-
-
ONE FINGER SPACE IN OR OUT FROM YOUR MAIN GRIP.
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
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ASCENDING SETS. RPE 3,4,5 & DROP 10% FOR YOUR LAST SET.
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ASCENDING SETS. RPE 3,4,5 & DROP 10-12% FOR YOUR LAST SET.
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FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
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ROGRAM, MOST NUMBERS ARE NOT
LL USE THE RPE CHART ON THE NEXT
HE NUMBERS THAT YOU DO HIT!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Deadlift Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 1 5 0 0
SQUAT #NAME? 5 #NAME? #NAME?
LARSEN PRESS 1 6 0 0
LARSEN PRESS 3 8 #NAME? #NAME?
HACK SQUAT 1 8-10 0 -
PREACHER CURLS 4 12-15 0 -
REAR DELT FLYS 3 15-20 0 -
DEADBUGS 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

BENCH PRESS 1 4 0 0
BENCH PRESS 0 6 #NAME? #NAME?
#NAME? #NAME? #NAME? #NAME? #NAME?
PAUSED DEADLIFT 1 2 0 0
PAUSED DEADLIFT 1 5 #NAME? #NAME?
PAUSED DEADLIFT #NAME? 6 #NAME? #NAME?
INCLINE BARBELL PRESS 4 8-10 0 -
WIDE GRIP PULLDOWNS 1 DENSITY 0 -
CHEST SUPPORTED ROWS 4 10-12 0 -
WEIGHTED PLANKS 3 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 0

PAUSED SQUAT 1 2 0 0
PAUSED SQUAT #NAME? 7 #NAME? #NAME?
BENCH PRESS (VARIED GRIP) 1 6 0 0
BENCH PRESS (VARIED GRIP) #NAME? 6 #NAME? #NAME?
MACHINE CHEST PRESS 3 10-12 0 -
CABLE FLYS (HIGH TO LOW) 3 15-20 0 -
TRICEP PUSHDOWNS 4 12-15 0 -
CABLE LATERAL RAISES 4 12-15 0 -
GHD CORE ISO HOLD 3 30-60s 0 -
- - - - -

DEADLIFT (CLUSTER 2+2) 1 4 0 0
DEADLIFT #NAME? 5 0 #NAME?
TEMPO BENCH PRESS 1 1 0 0
BENCH PRESS #NAME? 9 #NAME? #NAME?
BARBELL RDL 3 8-10 0 -
DB REVERSE FLYS 3 10-12 0 -
CHINESE SIDE BENDS 3 20-30 - -
CABLE CRUNCHES 3 15-20 - -
- - - - -

61,7
WEEK 5
SQUAT 1 2 0 0
SQUAT 1 5 0 0
- - - - -

BENCH PRESS 1 3 0 0
WEIGHTED PLANKS 3 15+ - -
- - - - -

- - - - -

- - - - -

0.0
WEEK 8
SQUAT 1 2 0 0
SQUAT 2 4 0 0
BULGARIAN SPLIT SQUAT 1 6-8 0 -
TWO ARM DB CURLS 4 10-12 0 -
WEIGHTED PLANKS 3 30-60s - -
- - - - -

BENCH PRESS 1 1 0 0
BENCH PRESS 1 3 0 0
FLAT DB PRESS 4 6-8 0 -
WIDE GRIP PULL-UPS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 8-10 0 -
WEIGHTED V-UPS 3 15+ - -
- - - - -

PAUSED SQUAT 1 6 #NAME? #NAME?
- - - - -

BENCH PRESS 1 6 0 0
SQUAT #NAME? 6 #NAME? 6264
PENDLEY ROWS 1 5-7 0 -
- - - - -
0.0
WEEK 11
SQUAT 1 1 0 0
SQUAT 2 3 0 0
TWO ARM DB CURLS 4 10-12 0 -
WEIGHTED PLANKS 3 30-60s - -
- - - - -

BENCH PRESS 1 1 0 0
BENCH PRESS 1 2 0 0
FLAT DB PRESS 4 6-8 0 -
WIDE GRIP PULL-UPS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 8-10 0 -
WEIGHTED V-UPS 3 15+ - -
- - - - -

- - - - -

DEADLIFT 1 1 0 0
BENCH PRESS 1 5 0 0
SQUAT 5 4 #NAME? 5760
- - - - -

0.0
Cumulative Volume
11887
18691
24739
31003
38311
43414
49462
55726
62206
67786
73546
78406

Cumulative Volume
11485
17168
23061
29165
34734
40988
40988
40988
40988
40988
40988
40988

Cumulative Volume
6959
6959
6959
6959
6959
6959
6959
6959
6959
6959
6959
6959
EK 2
RPE TEMPO
7 -
6.5 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
6.5 -
6 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6.5 -
6 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
,7
EK 5
RPE TEMPO
8.5 -
8 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5-9 -
- -
- -
8 -
7.5 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
7.5 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
6.5,7.5,8.5 -
8 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 8
RPE TEMPO
7 -
6 -
- -
6.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5 -
- -
- -
6 -
4,5,6 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
5.5 -
6 -
- -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
6 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
K 11
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
8 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
- -
7.5 -
6,7,8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7.5 - 8 -
- -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
6,7,8 -
8 4-5s DOWN
7.5 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
CLUSTER SET (1+1).
-
-
-
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NOTES
-
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NOTES
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NOTES
#NAME?
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NOTES
-
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NOTES
-
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NOTES
-
#NAME?
-
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-
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-
NOTES
-
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-
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-
-
-
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NOTES
-
#NAME?
-
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NOTES
-
-
-
-
-
-
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NOTES
-
#NAME?
-
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-
-
-
-
-
NOTES
-
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NOTES
-
#NAME?
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR OPENING
ATTEMPTS FOR THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Deadlift Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 1 5 0
SQUAT #NAME? 5 #NAME?
LARSEN PRESS 1 6 0
LARSEN PRESS 3 8 #NAME?
HACK SQUAT 1 8-10 0
HACK SQUAT 3 10-12 0
PREACHER CURLS 4 12-15 0
REAR DELT FLYS 3 15-20 0
DEADBUGS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

BENCH PRESS 1 4 0
BENCH PRESS 0 6 #NAME?
#NAME? #NAME? #NAME? #NAME?
PAUSED DEADLIFT 1 2 0
PAUSED DEADLIFT 1 5 #NAME?
PAUSED DEADLIFT #NAME? 6 #NAME?
INCLINE BARBELL PRESS 4 8-10 0
WIDE GRIP PULLDOWNS 1 DENSITY 0
CHEST SUPPORTED ROWS 4 10-12 0
WEIGHTED PLANKS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

PAUSED SQUAT 1 2 0
PAUSED SQUAT 1 5 0
PAUSED SQUAT #NAME? 7 #NAME?
BENCH PRESS (VARIED GRIP) 1 6 0
BENCH PRESS (VARIED GRIP) #NAME? 6 #NAME?
MACHINE CHEST PRESS 3 10-12 0
CABLE FLYS (HIGH TO LOW) 3 15-20 0
TRICEP PUSHDOWNS 4 12-15 0
CABLE LATERAL RAISES 4 12-15 0
GHD CORE ISO HOLD 3 30-60s 0
- - - -

DEADLIFT (CLUSTER 2+2) 1 4 0
DEADLIFT #NAME? 5 0
TEMPO BENCH PRESS 1 1 0
BENCH PRESS #NAME? 9 #NAME?
BARBELL RDL 3 8-10 0
DB REVERSE FLYS 3 10-12 0
CHINESE SIDE BENDS 3 20-30 -
CABLE CRUNCHES 3 15-20 -
- - - -

62,4
WEEK 6 | DELOAD
SQUAT 1 2 0
SQUAT 1 5 0
LARSEN PRESS 1 6 0
HACK SQUAT 1 8-10 0
DEADBUGS 3 15-20 -
- - - -

BENCH PRESS 1 3 205
WEIGHTED PLANKS 3 15+ -
- - - -

PAUSED SQUAT 1 1 0
PAUSED SQUAT 1 4 0
- - - -

DEADLIFT #NAME? 5 0
- - - -

0.0
WEEK 9
SQUAT 1 1 0
SQUAT 2 4 0
LARSEN PRESS 1 7 0
BULGARIAN SPLIT SQUAT 1 6-8 0
TWO ARM DB CURLS 4 10-12 0
WEIGHTED PLANKS 3 30-60s -
- - - -

BENCH PRESS 1 1 0
BENCH PRESS 1 3 0
FLAT DB PRESS 4 6-8 0
WIDE GRIP PULL-UPS 4 6-8 0
SINGLE LEG HAMSTRING CURLS 3 8-10 0
WEIGHTED V-UPS 3 15+ -
- - - -

PAUSED SQUAT 1 1 0
PAUSED SQUAT 1 5 0
PAUSED SQUAT 1 5 #NAME?
- - - -

DEADLIFT 1 1 0
DEADLIFT #NAME? 3 0
BENCH PRESS 1 6 0
BARBELL RDL 3 6-8 0
PENDLEY ROWS 1 5-7 0
PENDLEY ROWS 2 7-9 0
- - - -
0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT 0
BENCH PRESS 0
DEADLIFT 0 WEEK 12 / TEST
BENCH PRESS 1 6 0
DEADLIFT 1 1 #NAME?
DEADLIFT #NAME? 2 #NAME?
FLAT DB PRESS 2 6-8 0
WIDE GRIP PULL-UPS 2 6-8 0
- - - -

SQUAT 1 1 #NAME?
- - - -
REST FOR 2 OR 3 DAYS BETW

SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -
0.0
Weekly Squat Volume
Volume
11887
6804
6048
6264
7308
5103
6048
6264
6480
5580
5760
4860
Weekly Bench Volume

Volume
11485
5683
5893
6104
5569
6255
0
0
0
0
0
0

Volume
6959
0
0
0
0
0
0
0
0
0
0
0
WEEK 3
DAILY VOLUME RPE TEMPO
0 7.5 -
0 7 -
#NAME? - -
0 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7.5 -
#NAME? - -
#NAME? - -
0 7 -
0 6.5 -
#NAME? - -
#NAME? - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7 -
0 6.5 -
#NAME? - -
0 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7.5 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
6048 - -
5893 - -
0 - -

62,4
WEEK 6 | DELOAD
0 5.5 - 6.5 -
0 5.5 - 6.5 -
#NAME? - -
0 5.5 - 6 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
0 - -
0 - -

615 6-7 -
#NAME? - -
#NAME? - -
0 5-6 -
0 5-6 -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
- 6-7 -
- 6-7 -
- - -
- - -
615 - -
0 - -

0 5-6 -
0 5-6 -
#NAME? - -
510 5.5-6.5 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
0 - -
1811 - -

0 5.5 - 6 -
#NAME? 3,4,5 -
0 6-7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
- - -
5103 - -
3829 - -
0 - -

0.0
WEEK 9
0 7.5 -
0 6.5 -
#NAME? - -
0 7 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

0 7.5 -
0 7 -
#NAME? - -
#NAME? - -
0 6.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 6 -
0 6.5 -
#NAME? - -
#NAME? - -
0 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
0 6.5 -
#NAME? - -
#NAME? - -
6480 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
6480 - -
0 - -
0 - -
0.0
WEEK 12 / TEST
#NAME? - -
0 5.5 - 6 -
#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- - -
4860 - -
0 - -
0 - -

#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
0 - -
0 - -
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

0 9-10 -
0 9-10 -
0 9-10 -
- - -
0.0
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
CLUSTER SET (1+1).
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
-
-
-
-
WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
-
-
-
#NAME?
-
-
-
-
-
-
-
-
ADDITIONAL NOTES
-
-
-
-
-
-
-
-
N DAY 2 AND DAY 3.

ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR
TRAINING VIDEOS AND SHOW SOME LOVE!
DAY 1 SETS REPS

MOST OF THE ACESSORIES HAVE A SQUAT 1 3
DROP DOWN MENU WITH MULTIPLE
OPTIONS. YOU CAN CLICK ON THE SQUAT 1 5
ACCESSORY ITSELF AND OPEN THE
MENU TO SELECT. SQUAT #NAME? 5
LARSEN PRESS 1 6
LARSEN PRESS 3 8
DROP DOWN → HACK SQUAT 1 8-10
HACK SQUAT 3 10-12
DROP DOWN → PREACHER CURLS 4 12-15
DROP DOWN → CORE / STABILITY OPTION 3 15-20
- - -
DAY 2 SETS REPS

IF YOU'RE WONDERING WHY BENCH
HAS "0" SETS LISTED PLEASE CHECK BENCH PRESS 1 4
THE FAQ PAGE! IT'S THE FIRST
QUESTION. BENCH PRESS 0 6
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 1 5
PAUSED DEADLIFT 1 5
DROP DOWN → WIDE GRIP PULLDOWNS 1 DENSITY
DROP DOWN → SEATED HAMSTRING CURLS 3 10-12
DROP DOWN → CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PAUSED SQUAT 1 2
PAUSED SQUAT 1 5
DROP DOWN → PEC DECK 3 15-20
DROP DOWN → DIPS 4 12-15
DROP DOWN → LU RAISES 4 12-15
DROP DOWN → PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

A CLUSTER SET IS ONE SET BROKEN
INTO SMALLER SETS, SEPERATED BY DEADLIFT (CLUSTER 2+2) 1 4
20s REST. IN THIS CASE 2 REPS, 20s
REST & 2 REPS AGAIN. DEADLIFT #NAME? 5
BENCH PRESS 1 7
SQUAT #NAME? 6
DROP DOWN → SIDE PLANKS 3 20-30
DROP DOWN → DEADBUGS 3 15-20
- - -
DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 5
SQUAT #NAME? 5
LARSEN PRESS 1 6
LARSEN PRESS 3 8
HACK SQUAT 1 8-10
HACK SQUAT 3 10-12
PREACHER CURLS 4 12-15
CORE / STABILITY OPTION 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 6
PAUSED DEADLIFT 1 1
PAUSED DEADLIFT 1 5
PAUSED DEADLIFT 1 5
WIDE GRIP PULLDOWNS 1 DENSITY
SEATED HAMSTRING CURLS 3 10-12
CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PAUSED SQUAT 1 1
PAUSED SQUAT 1 5
PEC DECK 3 15-20
DIPS 4 12-15
LU RAISES 4 12-15
PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT #NAME? 5
BENCH PRESS 1 7
SQUAT #NAME? 6
BARBELL RDL 3 8-10
SIDE PLANKS 3 20-30
DEADBUGS 3 15-20
- - -
DAY 1 SETS REPS

YOU CAN CHANGE SOME OR ALL SQUAT 1 2
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM. SQUAT 2 4
SQUAT #NAME? 5
LARSEN PRESS 1 7
LARSEN PRESS 3 7
DROP DOWN → BULGARIAN SPLIT SQUAT 1 6-8
DROP DOWN → DB HAMMER CURLS 4 10-12
DROP DOWN → PLANKS 3 30-60s
DROP DOWN → GHD CRUNCHES 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 3
BENCH PRESS 0 4
PAUSED DEADLIFT 1 1
PAUSED DEADLIFT 4 5
DROP DOWN → WIDE GRIP PULLDOWNS 4 6-8
DROP DOWN → BARBELL ROWS 4 8-10
DROP DOWN → NORDIC CURLS 3 8-10
DROP DOWN → CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PAUSED SQUAT 1 1
PAUSED SQUAT 1 6
PAUSED SQUAT 1 6
DROP DOWN → INCLINE DB PRESS 3 8-10
DROP DOWN → DB FLYS 3 12-15
DROP DOWN → SKULL CRUSHERS 4 10-12
DROP DOWN → DB LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT #NAME? 4
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 6
DROP DOWN → CABLE ROWS 1 5-7
CABLE ROWS 2 7-9
- - -
DAY 1 SETS REPS
SQUAT 1 1
SQUAT 2 3
SQUAT #NAME? 4
LARSEN PRESS 1 7
LARSEN PRESS 3 7
DB HAMMER CURLS 4 10-12
PLANKS 3 30-60s
GHD CRUNCHES 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 2
BENCH PRESS 0 3
PAUSED DEADLIFT 1 1
PAUSED DEADLIFT 4 5
WIDE GRIP PULLDOWNS 4 6-8
BARBELL ROWS 4 8-10
NORDIC CURLS 3 8-10
CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PAUSED SQUAT 1 1
PAUSED SQUAT 1 5
PAUSED SQUAT 1 5
INCLINE DB PRESS 3 8-10
DB FLYS 3 12-15
SKULL CRUSHERS 4 10-12
DB LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT #NAME? 3
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 5
BARBELL RDL 3 6-8
CABLE ROWS 1 5-7
CABLE ROWS 2 7-9
- - -
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
WEEK 1
297 890 6.5 -
274 1372 6 -
#NAME? #NAME? - -
192 1150 5.5 -
#NAME? #NAME? - -
160 - 6-7 -
150 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 6047 - -
- 5196 - -

208 831 6.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
322 644 6 -
289 1446 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
165 - 6-7 -
0 - - -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 831 - -
- 6417 - -

268 536 6 -
240 1202 5.5 -
#NAME? #NAME? - -
180 1081 5.5 -
#NAME? #NAME? - -
155 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 6279 - -
- 4000 - -

356 1422 6.5 -
315 #NAME? 3,4,5 -
195 195 6 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
265 - 6-7 -
100 - 6-7 -
90 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 5832 - -
- 5667 - -
- 7722 - -

0.0
WEEK 4
311 932 8 -
288 1438 7.5 -
#NAME? #NAME? - -
202 1212 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 6340 - -
- 5476 - -

218 870 8 -
#NAME? #NAME? - -
#NAME? #NAME? - -
349 349 7.5 -
303 1513 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 870 - -
- 6391 - -

290 290 7.5 -
252 1258 7 -
#NAME? #NAME? - -
190 1142 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 6302 - -
- 4225 - -

384 1152 8 -
0 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 6264 - -
- 6104 - -
- 1152 - -

0.0
WEEK 7
306 612 6.5 -
279 2229 5.5 -
#NAME? #NAME? - -
187 1311 6 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 5405 - -
- 4852 - -

228 228 6.5 -
211 633 6 -
#NAME? #NAME? - -
#NAME? #NAME? - -
327 327 5.5 -
0 0 3,4,5 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 861 - -
- 327 - -

268 268 5 -
231 1388 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
187 937 5.5 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 6027 - -
- 3468 - -

378 757 6.5 -
0 #NAME? 3,4,5 -
0 0 6 4-5s DOWN
188 1128 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 6048 - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 6048 - -
- 1128 - -
- 757 - -
0.0
WEEK 10
332 332 8 -
301 1808 7 -
#NAME? #NAME? - -
202 1414 8 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 4358 - -
- 5230 - -

240 240 8 -
228 457 7.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
343 343 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 696 - -
- 343 - -

281 281 6.5 -
252 1258 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
197 983 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 5388 - -
- 3636 - -

404 404 7.5 -
0 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
198 1189 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 5580 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 5580 - -
- 1189 - -
- 404 - -

0.0
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
THIS IS THE (%) BASED VERSION OF THIS PROGRAM, MOST NU
RECOMMENDED FOR YOU BUT YOU CAN STILL ADJUST THEM U
MANUALLY BASED ON THE LISTED RPE & HOW YOU FEEL ON
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
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#NAME?
CLUSTER SET (1+1).
-
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CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
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PROGRAM, MOST NUMBERS ARE
TILL ADJUST THEM UP OR DOWN
& HOW YOU FEEL ON THE DAY!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Week
1
2
3
4
5
6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
SQUAT 1 3 301 904
SQUAT 1 5 279 1393
CORE / STABILITY OPTION 3 15-20 - -
- - - - -

BENCH PRESS 1 4 211 843
SEATED HAMSTRING CURLS 3 10-12 0 -
CORE / STABILITY OPTION 3 15+ - -
- - - - -

PEC DECK 3 15-20 0 -
DIPS 4 12-15 0 -
LU RAISES 4 12-15 0 -
PLANKS 3 30-60s 0 -
- - - - -

SIDE PLANKS 3 20-30 - -
- - - - -

0.0
WEEK 5
SQUAT 1 2 327 653
SQUAT 1 5 292 1460
CORE / STABILITY OPTION 3 15-20 - -
- - - - -

SEATED HAMSTRING CURLS 3 10-12 0 -
- - - - -

PEC DECK 3 15-20 0 -
DIPS 4 12-15 0 -
LU RAISES 4 12-15 0 -
PLANKS 3 30-60s 0 -
- - - - -

SIDE PLANKS 3 20-30 - -
- - - - -

0.0
WEEK 8
SQUAT 1 2 311 621
SQUAT 2 4 283 2264
DB HAMMER CURLS 4 10-12 0 -
PLANKS 3 30-60s - -
GHD CRUNCHES 3 15-20 - -
- - - - -

WIDE GRIP PULLDOWNS 4 6-8 0 -
BARBELL ROWS 4 8-10 0 -
NORDIC CURLS 3 8-10 0 -
- - - - -

INCLINE DB PRESS 3 8-10 0 -
DB FLYS 3 12-15 0 -
SKULL CRUSHERS 4 10-12 0 -
DB LATERAL RAISES 4 10-12 0 -
- - - - -

SQUAT #NAME? 6 #NAME? 6264
CABLE ROWS 1 5-7 0 -
- - - - -
0.0
WEEK 11
SQUAT 1 1 338 338
SQUAT 2 3 306 1836
DB HAMMER CURLS 4 10-12 0 -
PLANKS 3 30-60s - -
GHD CRUNCHES 3 15-20 - -
- - - - -

WIDE GRIP PULLDOWNS 4 6-8 0 -
BARBELL ROWS 4 8-10 0 -
NORDIC CURLS 3 8-10 0 -
- - - - -

INCLINE DB PRESS 3 8-10 0 -
DB FLYS 3 12-15 0 -
SKULL CRUSHERS 4 10-12 0 -
DB LATERAL RAISES 4 10-12 0 -
- - - - -

DEADLIFT 1 1 418 418
SQUAT 5 4 #NAME? 5760
- - - - -

0.0
Cumulative Volume
18158
37477
56234
75139
94211
108585
126065
143976
161035
176360
192023
199670

Cumulative Volume
15694
31624
47933
64608
80719
93985
104294
114805
125516
136267
146337
147222

Cumulative Volume
14139
22094
30175
37718
44420
49299
50383
51483
52218
52965
53732
57178
EK 2
RPE TEMPO
7 -
6.5 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
6.5 -
6 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6.5 -
6 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 5
RPE TEMPO
8.5 -
8 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5-9 -
- -
- -
8 -
7.5 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
7.5 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
6.5,7.5,8.5 -
8 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 8
RPE TEMPO
7 -
6 -
- -
6.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5 -
- -
- -
6 -
4,5,6 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
5.5 -
6 -
- -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
6 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
K 11
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
8 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
- -
7.5 -
6,7,8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7.5 - 8 -
- -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
6,7,8 -
8 4-5s DOWN
7.5 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR OPENING
ATTEMPTS FOR THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 3
SQUAT 1 3 306
SQUAT 1 5 283
LARSEN PRESS 1 6 199
HACK SQUAT 1 8-10 0
CORE / STABILITY OPTION 3 15-20 -
- - - -

BENCH PRESS 1 4 214
SEATED HAMSTRING CURLS 3 10-12 0
CORE / STABILITY OPTION 3 15+ -
- - - -

PAUSED SQUAT 1 2 276
PEC DECK 3 15-20 0
DIPS 4 12-15 0
LU RAISES 4 12-15 0
PLANKS 3 30-60s 0
- - - -

DEADLIFT #NAME? 5 0
SIDE PLANKS 3 20-30 -
DEADBUGS 3 15-20 -
- - - -

0.0
WEEK 6 | DELOAD
SQUAT 1 2 297
SQUAT 1 5 270
HACK SQUAT 1 8-10 0
CORE / STABILITY OPTION 3 15-20 -
- - - -

BENCH PRESS 1 3 211
SEATED HAMSTRING CURLS 2 10-12 0
- - - -

PEC DECK 2 15-20 0
DIPS 3 12-15 0
LU RAISES 3 12-15 0
PLANKS 3 30-60s 0
- - - -

DEADLIFT #NAME? 5 0
SIDE PLANKS 3 20-30 -
DEADBUGS 3 15-20 -
- - - -

0.0
WEEK 9
SQUAT 1 1 327
SQUAT 2 4 288
DB HAMMER CURLS 4 10-12 0
PLANKS 3 30-60s -
GHD CRUNCHES 3 15-20 -
- - - -

BENCH PRESS 1 1 236
BENCH PRESS 1 3 218
WIDE GRIP PULLDOWNS 4 6-8 0
BARBELL ROWS 4 8-10 0
NORDIC CURLS 3 8-10 0
- - - -

PAUSED SQUAT 1 5 #NAME?
INCLINE DB PRESS 3 8-10 0
DB FLYS 3 12-15 0
SKULL CRUSHERS 4 10-12 0
DB LATERAL RAISES 4 10-12 0
- - - -

DEADLIFT 1 1 397
DEADLIFT #NAME? 3 0
BENCH PRESS 1 6 195
BARBELL RDL 3 6-8 0
CABLE ROWS 1 5-7 0
CABLE ROWS 2 7-9 0
- - - -
0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT 342
BENCH PRESS 247
DEADLIFT 422.75 WEEK 12 / TEST
BENCH PRESS 1 6 188
DEADLIFT 1 1 #NAME?
DEADLIFT #NAME? 2 #NAME?
WIDE GRIP PULLDOWNS 2 6-8 0
- - - -

SQUAT 1 1 #NAME?
SKULL CRUSHERS 2 10-12 0
- - - -
REST FOR 2 OR 3 DAYS BETW

SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -
0.0
Weekly Squat Volume
Volume
18158
19318
18758
18905
19071
14374
17480
17911
17059
15325
15663
7647
Weekly Bench Volume

Volume
15694
15930
16309
16676
16111
13266
10309
10511
10711
10751
10070
885

Volume
14139
7955
8081
7543
6703
4879
1084
1100
735
747
767
3445
WEEK 3
918 7.5 -
1415 7 -
#NAME? - -
1194 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
6238 - -
5397 - -

857 7.5 -
#NAME? - -
#NAME? - -
665 7 -
1490 6.5 -
#NAME? - -
#NAME? - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- - -
- - -
857 - -
6614 - -

552 7 -
1238 6.5 -
#NAME? - -
1125 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
6472 - -
4162 - -

1467 7.5 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
6048 - -
5893 - -
1467 - -

0.0
WEEK 6 | DELOAD
593 5.5 - 6.5 -
1352 5.5 - 6.5 -
#NAME? - -
1150 5.5 - 6 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
4297 - -
4966 - -

633 6-7 -
#NAME? - -
#NAME? - -
327 5-6 -
1192 5-6 -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
- 6-7 -
- 6-7 -
- - -
- - -
633 - -
3812 - -

268 5-6 -
975 5-6 -
#NAME? - -
1081 5.5-6.5 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
4974 - -
3838 - -

1067 5.5 - 6 -
#NAME? 3,4,5 -
0 6-7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
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- - -
- - -
5103 - -
3829 - -
1067 - -

0.0
WEEK 9
327 7.5 -
2301 6.5 -
#NAME? - -
1371 7 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
5274 - -
5072 - -

236 7.5 -
653 7 -
#NAME? - -
#NAME? - -
338 6.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
889 - -
338 - -

276 6 -
1238 6.5 -
#NAME? - -
#NAME? - -
967 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
5305 - -
3579 - -

397 7 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
1172 6.5 -
#NAME? - -
#NAME? - -
6480 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
6480 - -
1172 - -
397 - -
0.0
WEEK 12 / TEST
#NAME? - -
1128 5.5 - 6 -
#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- - -
4860 - -
-1128 - -
3445 - -

#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
2787 - -
2013 - -
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

0 9-10 -
0 9-10 -
0 9-10 -
- - -
0.0
NOTES
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WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
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ADDITIONAL NOTES
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N DAY 2 AND DAY 3.

ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
YOUR RPE GUIDE
If you need a more concrete guide as to how RPE tra

reps at the top and the RPE to the left and get a goo
listed here up or down to suit the conditions of the d
RPE CALCULATOR
Calculator Reps RPE

Squat 5 8
Bench 6 6.5
Deadlift 3 6
VARIANT / OTHER 185

RPE / REPS 1 2
10 185 178
9.5 181 174
9 178 170
8.5 174 168
8 170 165
7.5 168 163
7 165 159
6.5 163 157
6 159 154
5.5 155 152
5 152 148
4 150 144
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve

part RPE is subjective as it can vary from person to p
amount of effort put into the lift. The RPE scale tech
above 10 is a failed lift/set.
Many times, when just getting into RPE or explainin

an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
Many times, when just getting into RPE or explainin
an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
As you use RPE more frequently and learn about it a

see that the RPE of a top set, working set or warm-u
RPE of 7 and when we actual execute this top set, th
to drop the back down weight by 5 to 10% to ensure
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.
16. Front Foot Elevated Jefferson Split Squat.
ANKLE MOBILITY DRILLS

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

warm-up or mix and match to suit your personal warm-ups need
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for everyone, bas
rest days.
MYO REPS EXPLAINED
Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
DENSITY PROTOCOL EXPLAINED
Perform a set with a weight you can do for 12 to 15 reps and be 1

rest period solely up to you! Try to overload 5 to 10lbs weekly on
RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
to how RPE translates to percentages of your 1RM, you can take a look at
ft and get a good estimate as to what your weight for the day could be. The
nditions of the day.
1RM (%) Recommended Weight

360 81.10% 292
260 75.10% 195
445 81.10% 361
If you have another lift or variant of a main lift t

percenatges based on RPE for, Use
← ENTER ANY MAX
3 4 5 6 7
170 165 159 155 150
168 163 157 152 148
165 159 155 150 146
163 157 152 148 142
159 155 150 146 141
157 152 148 142 139
155 150 146 141 137
152 148 142 139 133
148 144 139 135 130
146 142 137 133 128
144 141 135 131 126
141 137 133 128 124
Rate of Percieved Exertions and is a method used to communicate the inten

om person to person but an example of an objective aspect of RPE is the b
RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used
RPE or explaining it to someone, the simpliest way to do so is by comparing

y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
RPE or explaining it to someone, the simpliest way to do so is by comparing
y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
learn about it as it relates to you in particular, you will see that it is much m
g set or warm-up should impact our weight selection for the sets to come. F
e this top set, the RPE was closer to a 9; In this case althought the recomme
o 10% to ensure that our effort on the day isn't above what it should be and
youtube/google search.) WATCH THE MOBILITY VIDEOS HE

BONUS MOBILITY
, If you have a routine that works for then you should feel free to continue it. You can also ad
nal warm-ups needs.
youtube/google search.)
ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se
8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju
iant of a main lift that you want to calculate

sed on RPE for, Use this chart!
8 9 10
146 141 137
142 139 133
141 137 131
139 133 128
137 131 126
133 128 124
131 126 120
128 124 118
124 120 115
122 118 113
120 115 109
117 113 107
municate the intensity or recommended intensity of a particular lift or set. F

ct of RPE is the bar speed during the lift, which can fairly reliably be used t
y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav

ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav
ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
e that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a re
ght the recommended back downs are at a particular % or % drop, it would
at it should be and that we continue to manage fatigue smartly.
ILITY VIDEOS HERE:

MOBILITY
ue it. You can also add to this
week after training sessions or on
reps.
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI
ith the number of sets, reps and

harts below. Using this chart you can take a look at the
rm-ups and how you feel, you can adjust the weight
ded intensity of a particular lift or set. For the most
e lift, which can fairly reliably be used to judge the
6 is classified as too effortless to rank and anything
Reserve). For example if we were to have a set of 5 @

from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
Reserve). For example if we were to have a set of 5 @
from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
t just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for us
to manage fatigue smartly.
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma
3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do
what your first main movement of the training day is).
eps for 1-2 sets. Feel out the movement, positioning,

OPTIONAL DAY 5 - GPP DAY
For this program, if you would like to train 5 days w
1 - Add in the 5th training day on the rest day that is

2 - Your 5th day should be made up of 1 conditionin
3 - Choose the movements you do from this list:
a - Conditioning: Tread
b - Single arm shoulder
c - Shoulder trio.
d - Incline Ys Ts Ws.
e - Pull-ups.
f - Tricep overhead ext
g - Incline DB flys.
h - Hack Squat.
i - Seated calve raise.
j - DB Curls with a twis
k - DB Shrugs.
l - Farmers Carry.
*This list
4 - Your conditioning movement should be anywher

5 - Your accessories should be 3 sets & 8-12 reps eac
6 - If you do feel like the program is becoming too ta
Build your own Day 5 Below, onc

DAY 5
CARDIO OPTION
CLICK THERE ON EACH SEATED CALVE RAISE
"OPTION" TO OPEN
THE DROP DOWN DB SHRUGS
MENU AND CHOOSE
YOUR EXERCISES → DB CURLS
TRICEP OVERHEAD EXTENSIONS
EXERCISE OPTION
SINGLE ARM DB SHOULDER PRESS
SHOULDER TRIO
INCLINE Ys Ts Ws
PULL-UPS
TRICEP OVERHEAD EXTENSIONS
INCLINE DB FLYS
HACK SQUAT
SEATED CALVE RAISE
DB CURLS
DB SHRUGS
FARMERS CARRY
CARDIO OPTION
TREADMILL
ROWER
STAIRMASTER
AIR BIKE
SLED PUSHES
SLED PULLS
FARMERS CARRY
SPRINTS
JUMP ROPE
BURPEES
BOX JUMPS
ke to train 5 days weekly, you can add in an additional training session by f
the rest day that is typically carded between training weeks. (i.e. after day
up of 1 conditioning movement followed by 4-5 accessory movements.
o from this list:
Conditioning: Treadmill, bike, walk, jog.
Single arm shoulder press.
houlder trio.
ncline Ys Ts Ws.
Pull-ups.
ricep overhead extension.
ncline DB flys.
Hack Squat.
eated calve raise.
B Curls with a twist.
DB Shrugs.
armers Carry.
*This list is included because most other exercises can impact pe
should be anywhere from 15-25mins.

ets & 8-12 reps each. RPE should range from 6-8.
is becoming too taxing or your recovery is impacted negatively, then you s
*Example of how you can structure your
n Day 5 Below, once you select your options you can fill in the reps and set
SETS REPS WEIGHT DAILY VOLUME
3 2 Laps 0 -
E 2 12 0 -
3 8 0 -
3 12 0 -
NSIONS 2 12 0 -
nal training session by following the points below:
ng weeks. (i.e. after day 4 & before day 1).

cessory movements.
exercises can impact performance on your main days.*
ed negatively, then you should cut out the 5th day for the 2nd phase of the
w you can structure your day 5.*
an fill in the reps and sets you would like to do and refer to this on your Da
RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
DEADLIFT VARIANT
DEFICIT DEADL
BLOCK PULL
PAUSED DEAD
wing the points below:
& before day 1).

rmance on your main days.*
uld cut out the 5th day for the 2nd phase of the program.
y 5.*
ou would like to do and refer to this on your Day 5's:

NOTES
-
-
-
-
-
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
Q: Why is the
1 A: No it's not a mistake, it's a fatigue manag
1 - Fill in the weight you do for your topset, this w
2 - Check the notes sectio

3 - In this example
4 - If you feel like you cross the RPE before you
5 - The program will automatically give you the we

ca
2 A: In your order confirmation email there is an add

2 A: In your order confirmation email there is an add
3 A: You should rest for 3-5 mins between your m
4 A: Most variations are roughly about 10-15
5 A: You should plug in 10-15lbs less in
6 A: Dro
7 A: No, the recommende

7 A: No, the recommende
8 A: No, you can progr
9 A: You should not be goi

RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
FAQs
Q: Why is the number of sets for my backdows on bench listed as "0"? Is th
tigue management system called "fatigue drops". You can follow the steps
FATIGUE DROPS VIDEO L

topset, this will give you the weight for your backdown sets. If you are usin
you.
e notes section (highlighted in blue) to see how many sets you should be ai
this example you are aiming for 4 total sets without crossing the RPE of the
PE before you hit 4 total sets, fill in the number of sets that you got (includ
e you the weight, reps and sets for your futher backdown sets. If you hit th
can just fill in the number you did, in this case the CAP was 4 so
Q: I can't access the video links in thei document. Wha
here is an additional file called the "video link file", it includes all links that
here is an additional file called the "video link file", it includes all links that
Q: How long should I rest between sets?
tween your main compounds (including all variations) & 1-2 mins on your a
Q: How do I estimate my variation movements
about 10-15% less than the main movement in terms of weight. Use that a
Q: What should I do if I overshoot my RPE?
0-15lbs less into the program so the working sets are more manageable & p
Q: What should I do if my working sets feel way too hard for
A: Drop the weight by around 5% and focus on getting in the recom
Q: Do I need to follow the exact recommended we
recommended weight should be a guide and you can adjust it down or up b

recommended weight should be a guide and you can adjust it down or up b
Q: Do I need to add weight to my accessories wee
you can progress the accessories via adding reps as well or if last week was
Q: How hard should I push secondary and tertiary days
ld not be going "too" hard on these training days, the main objective of th
ed as "0"? Is this a mistake in the program?
llow the steps below or watch the video linked below to see how it works.
IDEO LINK
If you are using the % based version of the program this will already be don
u should be aiming for with you recommended weight.

the RPE of the Top set (RPE 6.5 in this example).
ou got (including the one which you crossed the RPE). In this example 2 set
ts. If you hit the cap of the recommended sets without crossing the RPE the
CAP was 4 so you can fill in "4".
cument. What do I do?
s all links that are in this program and the links in that file work 100% of the
s all links that are in this program and the links in that file work 100% of the
ween sets?
mins on your accessories. If it's a very heavy day you can even rest for 6 mi
n movements?
ght. Use that as a guide and adjust based on the recommended numbers.
oot my RPE?
anageable & possibly repeat the same weight the following week.
y too hard for the given week?
g in the recommended reps and sets.
mmended weight?
t down or up based on how the warm-ups are feeling.

t down or up based on how the warm-ups are feeling.
cessories weekly?
ast week was too difficult you can repeat the load.
d tertiary days for a lift?
objective of these days is to compliment the main days.

how it works.
already be done for

example 2 sets.
ng the RPE then you
rk 100% of the time.

rk 100% of the time.
n rest for 6 mins.
ed numbers.
week.
TRACKER & ANALYSIS
Welcome to the program tracker sheet. In the table
week in the "Your Program" tab so you can enter yo
column to record your thoughts. Everything else wil
visually!
WEEKLY LOG
TRAINING WEEK END OF WEEK BODY W
Start 177.0
1 (INTRO WEEK) 61,0
2 61,7
3 62,4
4 0.0
5 0.0
6 (DELOAD) 0.0
7 0.0
8 0.0
9 0.0
10 0.0
11 0.0
12 (TEST WEEK) 0.0
GRAPHS
200
180
177.0
160
200
180
177.0
160
140
BODY WEIGHT 120
100
80
60
40
20
0 0.0 0.0 0.0

Start 1 (INTRO WEEK) 2 3
14000
14000
12000 11887
11485
10000
8000
VOLUME
6959
6804
6000 6048
5893
5683
4000
2000
0 0 0
1 2 3
90000
80000
70000
60000
50000
VOLUMe
40000
30000
24739
23061
20000
18691
17168
11887
11485
10000
6959 6959 6959
0
11887
11485
10000
6959 6959 6959
0
1 2 3
NOTE: The tacker is linked to the RPE based version of the pr
automatica
t. In the table below you can keep track of your performance throughout t
u can enter your body weight there. You can keep track of the weeks in wh
ything else will be auto generated as you fill out the program itself with you
NUMBER OF HARD SETS

F WEEK BODY WEIGHT SQUAT BENCH PRESS DEADLIFT
177.0 - - -
61,0 14 14 10
61,7 14 14 10
62,4 14 14 10
0.0 14 14 10
0.0 14 14 10
0.0 12 13 8
0.0 15 12 11
0.0 15 12 11
0.0 15 12 12
0.0 15 12 12
0.0 16 12 12
0.0 10 7 6
0 0.0 0.0 0.0 0.0 0.0 0.0
3 4 5 6 (DELOAD) 7 8
WEEK
Weekly Volume For Each Main Lift

Weekly Volume For Each Main Lift
7308
6264 6255 6264

6048 6104 6048
5893
5569
5103
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
Weekly Cumulative Volume For Each Main Lift
55726
49462
43414
40988 40988 40988
38311
34734
31003
29165
24739
23061
6959 6959 6959 6959 6959 6959

6959 6959 6959 6959 6959 6959
3 4 5 6 7 8
WEEK
ased version of the program so information filled in on that sheet will be shown here. Some i
automatically updated as you run the program and fill in the necessary data on a d
ance throughout the program. The end of week body weight column brings
of the weeks in which you did the optional 5th day or not in the 5th Day co
ram itself with your weekly numbers. There are also some graphs at the bo
TOTAL TRAINING VOLUME

SQUAT BENCH PRESS DEADLIFT
- - -
11887 11485 6959
6804 5683 0
6048 5893 0
6264 6104 0
7308 5569 0
5103 6255 0
6048 0 0
6264 0 0
6480 0 0
5580 0 0
5760 0 0
4860 0 0
0.0 0.0 0.0 0.0 0.0 0.0
7 8 9 10 11 12 (TEST WEEK)
Each Main Lift

Each Main Lift
6480
6264
6048
5760
5580
4860
0 0 0 0 0 0
7 8 9 10 11 12
me For Each Main Lift
78406
73546
67786
62206
55726
62
88 40988 40988 40988 40988 40988
9 6959 6959 6959 6959 6959

9 6959 6959 6959 6959 6959
8 9 10 11 12
d in on that sheet will be shown here. Some information that may be incomplete or missing w
e program and fill in the necessary data on a daily basis!
d of week body weight column brings data across from the bottom of each
onal 5th day or not in the 5th Day column and you can write some notes in
There are also some graphs at the bottom which show your progression/ re
5TH DAY (Y/N) AD
-
-
-
0.0 0.0
11 12 (TEST WEEK)
Weekly Squat Volume
Weekly Bench Volume
5760
5580
4860
0 0 0
10 11 12
78406
73546
86

88 40988 40988
9 6959 6959
9 6959 6959
11 12
hat may be incomplete or missing will be filled
ss from the bottom of each training

ou can write some notes in the notes
h show your progression/ records
ADDITIONAL NOTES
-
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
tive Volume
tive Volume
ative Volume
ONAL NOTES
-
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT

SSTT X Jamal Browner 12 Week Intermediate Vol 5

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SSTT X Jamal Browner 12 Week Intermediate Vol 5

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Welcome to your Jamal Browner x StrengthStudi

document consists of Eight (8) sheets. The "Welcom

Note: You need to open this program on Goo

Also we'd really appreciate it if you left a review

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

HOW TO GET THE MOST OUT OF OUR PROGR

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

DEADLIFT VARIANT (PHASE 2)

one you can download the Microsoft Excel

r them and lets us know what we did well and

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra

QUICK QUESTIONNAIRE GUIDE

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

2. Rate your techniq

3. How well do you r

QUESTIONNAIRE - PART 3 - BENCH P

1. Rate your ability t

2. Rate your techniq

3. How well do you r

QUESTIONNAIRE - PART 4 - DEADL

2. Rate your techniq

3. How well do you r

DON'T INCLUDE YOUR UNIT OF

IF YOU DON'T KNOW YOUR MAX

our ability to handle/recover from volume for the Squat:

our technique on the Squat:

ell do you recover from higher intensities (higher percentages

our ability to handle/recover from volume for the Bench Press

our technique on the Bench Press:

ell do you recover from higher intensities (higher percentages

our technique on the Deadlift:

ell do you recover from higher intensities (higher percentages

GROCERY HAUL BENCH WARM-UP

ur experience lifting, these selections will impact your program sign

higher percentages of your one rep max) on the Squat?:

or the Bench Press:

d technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

higher percentages of your one rep max) on the Bench Press?:

d technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

higher percentages of your one rep max) on the Deadlift?:

BENCH PRESS VARIANT

am (RPE)" sheet after filling out the questionnaire. They

hould lean toward 2.

olume on this lift and recover well.

he RPE is too high!

DEADLIFT VARIANT SQUAT VARIANT

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS