Alan Thrall-Barbell Medicine Untamed Method V1 - DR Workout

12 Week Untamed Method
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws
2) Look over the help tab
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or info@barbellmedicine.com if you have any problems!
Version 2.4
3.11.2019
Week Untamed Method
aujU2qvws
ing this template in the highlighted cell to the RIGHT
om if you have any problems!
Date
3/10/2019
Version 2.4
3.11.2019
HELP & IN
HOW TO USE CALCULATORS

"The CALCULATORS tab is used to predict what weight at what RPE and rep number you need to hit in order to beat your previous estimated
one-rep max from the previous week (or best). The idea is to have your estimated 1RM go up each week, or as often as possible. Using this
calculator can be super useful especially when the rep ranges change from week to week.
Specific instructions on how to use the calculators are found on the CALCULATORS tab above each calculator."
ABOUT AMRAP
"AMRAP means, ""as many reps as possible."" For chin ups and pull ups, this does not mean to go to failure, but rather try and accumulate as
many reps as possible within the allotted time. This is ideally done in SUBMAXIMAL SETS, e.g. try and leave 1-2 reps in the tank and beat
the previous week's total number.
If you cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do lat pull downs
and I'd argue that if you're good at chins/pull ups already- you might take a ""chin holiday"" for a few weeks here and work on the lat pull
down. Your wrists and elbows may appreciate it!
For equipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with something
similar, e.g. for leg press/belt squat/front squat- you could theoretically do a regular back squat or lunges (if your knees will tolerate them).
Please don't buy another gym membership because of me!
You'll notice that there isn't a lot of fluff here that you see in magazine programs. That's by design. We're trying to stimulate a lot of growth in
the most economical way possible."
ABOUT INTENSITY
"Intensity in the context of resistance training refers to the weight on the bar, as expressed by percent of 1 repetition maximum (1RM) or rate
of perceived exertion (RPE). Where applicable, we provide both RPE and percentage recommendations to help you select the appopriate
weight. That said, RPE ratings take precedence over the prescribed percentages. In short, if an exercise calls for 5 repetitions at RPE 9 or 86%,
but on that particular day, you rate 80% for 5 reps as RPE 9, you do not need to perform another heavier set.
Rather, record the set and do the recommended back off sets where applicable.
Using the correct intensity is very important to long term success on this or any other program. "
ABOUT MYOREPS
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8. The idea is that this set
should be taken to near failure. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure
(RPE 8) then you should continue the set until reaching that point. In other words, it is okay to do 20, 25, or even 30+ reps for your activation
set. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy
on the subsequent back off sets that are performed on short rest. The motor unit recruitment is only maximized when using the lighter load in a
myorep if the activation set is taken to near failure.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).
• After your activation set, rack the bar and take 5 deep breaths. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5
breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done.
If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.
HELP & INFORMATION
HOW TO USE WEEKLY TABS

"
FOLLOWING THE SCHEDULE
Each weekly tab, e.g. Week 1, Week 2, etc. has schedules with logs for your data in this template for each training week.
broken down into your four workout days with different types of exercises to work through for each day.
LOGGING YOUR DATA
As you work through the three exercises for each day, record the following data for each set in the tables under that exerci
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
INTENSITY: Calculated for you as you record data for each set.
TOTALS
Your total weight (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied in the table to the lef
weekly-log header."
ABOUT GPP
"GPP is general physical preparedness–anything not sports-specific. Our templates are designed to train in many different
and conditioning, hence the increase in variety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
For GPP work programmed in on the ""non-GPP"" templates, the goal is to improve conditioning, work capacity, and allo
accessory work that does not interfere with strength/power development. We typically program in both high intensity inter
intensity steady state (LISS) work as complimentary elements, as bias towards development of one over the other tends to
performance overall. A HR monitor is not necessary to monitor effort levels, but rather we can use Rate of Percieved Exer
effort as follows:
RPE 6: More boring than difficult. Can carry on a conversation in full sentences.
RPE 7: Easy effort. Can only talk in short sentences.
RPE 8: Moderate effort, cannot speak comfortably.
RPE 9: Hard effort. Near max effort.
RPE 10: Maximal effort that is very difficulty/not possible to sustain.
The upper back, trunk, and arm work are fairly self-explanatory. We encourage trainees not to get overzealous with types
For examples, chins are not ""better"" than pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""
if they hurt your shoulders or are otherwise not well-tolerated. In general, the function of GPP is to provide some extra tra
certain things that tend to benefit from extra frequency. It should largely be an active recovery and not terribly challenging
conditioning."
ABOUT SUBSTITUTIONS
1) For trainees who are > 65 years old or those who are fresh off a novice program, we suggest the following modifications:
- Pay attention to how the RPE is trending each set. Record the RPE of each set as accurately as possible. We expect this to improve as you gain e
- Consider eliminating 1 or more "third lifts" where applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar)
the appropriate RPE.
2) It is not possible to provide substitutions for all exercises. However, if you have an injury or equipment issue, substitute the exercise programm
within the same "class." (E.g. if it's a squat type of movement, replace the programmed exercise with another kind of squat or if it's a bench or pres
type of pressing exercise).
3) If you are proficient at power cleans / cleans and want to do them, you could put them on a GPP day, though we do not routinely recommend th
improvements are the desired goal, as they have minimal carry over to the slow lifts.
ABOUT RPE
Rate of percieved exertion (RPE) is probably the easiest way to communicate intensity to someone remotely. While it is subjective, there are ob
such as percentages (included when applicable), bar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially
up sets and unfamiliar exercises.
Take the following as an example: We are supposed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- start
adding weight gradually- each set being down for whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to th
have suggested loads for the main exercises, you should pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE
weight for the planned set of 6 reps @ RPE 8. If the warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to
rather you've already found your RPE 8 set.
For the fatigue sets or back off sets, we have multiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 r
weight off the bar, this is a load drop. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these a
Let's do another example: We have a supplemental squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taki
sets until effort level is RPE 9 again. We do not provide percentages for this prescription because there is no reliable correlation between 2ct pa
squat with belt strength. Again, this is why RPE is very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight t
perform 4 reps, repeating this pattern until we get to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets. W
taking 3-5% jumps in weight to perform our sets of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest 4
another set of 4 reps. Do this one or two additional times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the
that the top set of 4 @ RPE 9 was actually a little too light.
Yet another examplee, say my tested 1RM or predicted e1RM from previous training is 500 and I had the same prescription for sets and intensity
reps @ 7 would be 405lbs, then I'd rest 4-5 minutes before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE
the plan for the day. Then I do my set of 4 reps @ 9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- s
options, I can rest 4-5 min and do my planned "back off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4
435 or 440lbs. I don't have a preference which one you choose if you need to modify on the fly, as I suspect the time you have to train will ultim
method you choose. Conversely, let's say that my planned 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned
10% off the bar instead of the prescribed 5% so that I'm doing 405-410lbs for my back off sets because I think I just got feedback from that pre
performance for the day that indicates I need to go a little lighter.
As far as progression goes, the idea is to get our estimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the
existing numbers. On week 2, plug in something that's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during y
obvious that it isn't going to happen, then temper the load appropriately and let RPE supersede our plans. The goal is to get high quality work do
you, the lifter.
HOW TO USE WEEKLY TABS
c. has schedules with logs for your data in this template for each training week. The schedule is
with different types of exercises to work through for each day.
or each day, record the following data for each set in the tables under that exercise:
r the current exercise and set.
mpleted for the current exercise and set.
xertion) for the current exercise and set.
record data for each set.
and percentage of fatigue for the entire week will be tallied in the table to the left side of each
ABOUT GPP
ything not sports-specific. Our templates are designed to train in many different aspects of strength
riety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
n-GPP"" templates, the goal is to improve conditioning, work capacity, and allow some programmed
h strength/power development. We typically program in both high intensity intervals (HIIT) and Low
plimentary elements, as bias towards development of one over the other tends to produce decreased
necessary to monitor effort levels, but rather we can use Rate of Percieved Exertion (RPE) to guage
carry on a conversation in full sentences.

ort sentences.
omfortably.
ficulty/not possible to sustain.
airly self-explanatory. We encourage trainees not to get overzealous with types of exercises selected.
n pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""better"" than planks
e not well-tolerated. In general, the function of GPP is to provide some extra training volume for
ra frequency. It should largely be an active recovery and not terribly challenging outside of
ABOUT SUBSTITUTIONS
o are fresh off a novice program, we suggest the following modifications:
. Record the RPE of each set as accurately as possible. We expect this to improve as you gain experience with RPE.
e applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar) where needed to get to
exercises. However, if you have an injury or equipment issue, substitute the exercise programmed for a different exercise
movement, replace the programmed exercise with another kind of squat or if it's a bench or press, replace with another
d want to do them, you could put them on a GPP day, though we do not routinely recommend them when strength
inimal carry over to the slow lifts.
ABOUT RPE
easiest way to communicate intensity to someone remotely. While it is subjective, there are objective components to it
bar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially during the last few warm
up sets and unfamiliar exercises.
sed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- starting at the empty bar and
r whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to the final warm ups, which
hould pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE 7, you should temper the
he warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to do an additional set, but
rather you've already found your RPE 8 set.
ltiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 repetitions and then take
. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these are repeats.
al squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taking 5% off the bar for 2-3
provide percentages for this prescription because there is no reliable correlation between 2ct paused squat strength and
s very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight to the bar and continue to
et to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets. We should also then be
of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest 4-5 minutes, and perform
l times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the most likely explanation is
that the top set of 4 @ RPE 9 was actually a little too light.
dicted e1RM from previous training is 500 and I had the same prescription for sets and intensity as above. My planned 4
tes before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8" and so I'm sticking to
@ 9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say an 8.5. So I have two
ack off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @ 9 heavier, selecting
one you choose if you need to modify on the fly, as I suspect the time you have to train will ultimately determine which
planned 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigue sets and take 8 or
that I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previous set of 4 about my
performance for the day that indicates I need to go a little lighter.
stimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the first week based on your
hat's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during your warm ups, it becomes
the load appropriately and let RPE supersede our plans. The goal is to get high quality work done without overstressing
you, the lifter.
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
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11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
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May
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Date Day Weight (lb) Fat Carb
March
Protein
3/1/2019 Friday
3/2/2019 Saturday
3/3/2019 Sunday
3/4/2019 Monday
3/5/2019 Tuesday
3/6/2019 Wednesday
3/7/2019 Thursday
3/8/2019 Friday
3/9/2019 Saturday
3/10/2019 Sunday
3/11/2019 Monday
3/12/2019 Tuesday
3/13/2019 Wednesday
3/14/2019 Thursday
3/15/2019 Friday
3/16/2019 Saturday
3/17/2019 Sunday
3/18/2019 Monday
3/19/2019 Tuesday
3/20/2019 Wednesday
3/21/2019 Thursday
3/22/2019 Friday
3/23/2019 Saturday
3/24/2019 Sunday
3/25/2019 Monday
3/26/2019 Tuesday
3/27/2019 Wednesday
3/28/2019 Thursday
3/29/2019 Friday
3/30/2019 Saturday
3/31/2019 Sunday
Last Month's ^^
June
6/1/2019 Saturday
6/2/2019 Sunday
6/3/2019 Monday
6/4/2019 Tuesday
6/5/2019 Wednesday
6/6/2019 Thursday
6/7/2019 Friday
6/8/2019 Saturday
6/9/2019 Sunday
6/10/2019 Monday
6/11/2019 Tuesday
6/12/2019 Wednesday
6/13/2019 Thursday
6/14/2019 Friday
6/15/2019 Saturday
6/16/2019 Sunday
6/17/2019 Monday
6/18/2019 Tuesday
6/19/2019 Wednesday
6/20/2019 Thursday
6/21/2019 Friday
6/22/2019 Saturday
6/23/2019 Sunday
6/24/2019 Monday
6/25/2019 Tuesday
6/26/2019 Wednesday
6/27/2019 Thursday
6/28/2019 Friday
6/29/2019 Saturday
6/30/2019 Sunday

Last Month's ^^
September
9/1/2019 Sunday
9/2/2019 Monday
9/3/2019 Tuesday
9/4/2019 Wednesday
9/5/2019 Thursday
9/6/2019 Friday
9/7/2019 Saturday
9/8/2019 Sunday
9/9/2019 Monday
9/10/2019 Tuesday
9/11/2019 Wednesday
9/12/2019 Thursday
9/13/2019 Friday
9/14/2019 Saturday
9/15/2019 Sunday
9/16/2019 Monday
9/17/2019 Tuesday
9/18/2019 Wednesday
9/19/2019 Thursday
9/20/2019 Friday
9/21/2019 Saturday
9/22/2019 Sunday
9/23/2019 Monday
9/24/2019 Tuesday
9/25/2019 Wednesday
9/26/2019 Thursday
9/27/2019 Friday
9/28/2019 Saturday
9/29/2019 Sunday
9/30/2019 Monday
Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
December
12/1/2019 Sunday
12/2/2019 Monday
12/3/2019 Tuesday
12/4/2019 Wednesday
12/5/2019 Thursday
12/6/2019 Friday
12/7/2019 Saturday
12/8/2019 Sunday
12/9/2019 Monday
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12/16/2019 Monday
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12/23/2019 Monday
12/24/2019 Tuesday
12/26/2019 Thursday
12/27/2019 Friday
12/28/2019 Saturday
12/29/2019 Sunday
12/30/2019 Monday
12/31/2019 Tuesday
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
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April Calories
Date Day Weight (lb) Fat Carb Protein Calories
4/1/2019 Monday 0
4/2/2019 Tuesday 0
4/3/2019 Wednesday 0
4/4/2019 Thursday 0
4/5/2019 Friday 0
4/6/2019 Saturday 0
4/7/2019 Sunday 0
4/8/2019 Monday 0
4/9/2019 Tuesday 0
4/11/2019 Thursday 0
4/12/2019 Friday 0
4/13/2019 Saturday 0
4/14/2019 Sunday 0
4/15/2019 Monday 0
4/16/2019 Tuesday 0
4/19/2019 Friday 0
4/21/2019 Sunday 0
4/22/2019 Monday 0
4/23/2019 Tuesday 0
4/26/2019 Friday 0
4/28/2019 Sunday 0
4/29/2019 Monday 0
4/30/2019 Tuesday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^
July
7/1/2019 Monday 0
7/2/2019 Tuesday 0
7/4/2019 Thursday 0
7/5/2019 Friday 0
7/6/2019 Saturday 0
7/7/2019 Sunday 0
7/8/2019 Monday 0
7/9/2019 Tuesday 0
7/12/2019 Friday 0
7/14/2019 Sunday 0
7/15/2019 Monday 0
7/16/2019 Tuesday 0
7/19/2019 Friday 0
7/21/2019 Sunday 0
7/22/2019 Monday 0
7/23/2019 Tuesday 0
7/26/2019 Friday 0
7/28/2019 Sunday 0
7/29/2019 Monday 0
7/30/2019 Tuesday 0
Last Month's ^^
October
10/1/2019 Tuesday 0
10/4/2019 Friday 0
10/6/2019 Sunday 0
10/7/2019 Monday 0
10/8/2019 Tuesday 0
10/10/2019 Thursday 0
10/11/2019 Friday 0
10/12/2019 Saturday 0
10/13/2019 Sunday 0
10/14/2019 Monday 0
10/15/2019 Tuesday 0
10/17/2019 Thursday 0
10/18/2019 Friday 0
10/19/2019 Saturday 0
10/20/2019 Sunday 0
10/21/2019 Monday 0
10/22/2019 Tuesday 0
10/24/2019 Thursday 0
10/25/2019 Friday 0
10/26/2019 Saturday 0
10/27/2019 Sunday 0
10/28/2019 Monday 0
10/29/2019 Tuesday 0
10/31/2019 Thursday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0
Last Month's ^^
January
1/2/2020 Thursday 0
1/3/2020 Friday 0
1/4/2020 Saturday 0
1/5/2020 Sunday 0
1/6/2020 Monday 0
1/7/2020 Tuesday 0
1/9/2020 Thursday 0
1/10/2020 Friday 0
1/12/2020 Sunday 0
1/13/2020 Monday 0
1/14/2020 Tuesday 0
1/17/2020 Friday 0
1/19/2020 Sunday 0
1/20/2020 Monday 0
1/21/2020 Tuesday 0
1/24/2020 Friday 0
1/26/2020 Sunday 0
1/27/2020 Monday 0
1/28/2020 Tuesday 0
1/31/2020 Friday 0
Last Month's ^^
il Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg) Weight Average
intervals)
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Here, you will find links to various resources withing topics of interest to assist you.
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
to various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat
303 Tempo Squat

530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish t
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE 100 lbs

KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 100 lbs
ESTIMATED RPE CALCULATOR
One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs
9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

ALCULATORS Help
ved Exertion) and number of reps.
n the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ning the number of reps for which you wish to calculate your one-rep max.
E, you would enter a number in the highlighted box.
ll be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
EP MAX: 100 lbs
able helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
er to the highlighted box.

8 REPS 9 REPS 10 REPS
79 lbs 76 lbs 74 lbs

Exercise Slot 1
squat 0 LBS 0 LBS
Exercise Slot 1 e1RM
squat 0 LBS 0 LBS
1
squat 0 LBS 0 LBS
0.9
squat 0 LBS 0 LBS
0.8 squat 0 LBS 0 LBS
squat 0 LBS 0 LBS
0.5
squat 0 LBS 0 LBS
0.4
squat 0 LBS 0 LBS
#REF! #REF! #REF!
0
squat squat squat squat squat squat squat squat squat squat squat squat squat #REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Deadlift 0 LBS 0 LBS
Deadlift 0 LBSExercise Slot 4 e1RM 0 LBS
1 Deadlift 0 LBS 0 LBS
0.9
0.8
0.7
1
0.9 Deadlift 0 LBS 0 LBS
0.8
0.7
0.4
0.3
0.1 #REF! #REF! #REF!
#REF! #REF! #REF!
0
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 7
SSB w/ Bands 0 LBS 0 LBS
SSB w/ Bands 0 LBS Exercise Slot 7 e1RM 0 LBS
1 SSB w/ Bands 0 LBS 0 LBS
0.9 2ct SSB 0 LBS 0 LBS
0.8
2ct SSB 0 LBS 0 LBS
2ct SSB 0 LBS 0 LBS
0.7
2ct Sqaut 0 LBS 0 LBS
0.6 2ct Sqaut 0 LBS 0 LBS
0.5 2ct Sqaut 0 LBS 0 LBS
0.4 Pin Squat 0 LBS 0 LBS
0.3 Pin Squat 0 LBS 0 LBS
Pin Squat 0 LBS 0 LBS
0.2
Pin Squat 0 LBS 0 LBS
0.1
0
SSB w/ SSB w/ SSB w/ 2ct SSB 2ct SSB 2ct SSB 2ct 2ct 2ct Pin Pin Pin Pin #REF! #REF! #REF!
Bands Bands Bands Sqaut Sqaut Sqaut Squat Squat Squat Squat
0.4
0.3
0.2
0.1
#REF! #REF! #REF!
0
SSB w/ #REF!
SSB w/ SSB w/ 2ct SSB 2ct SSB #REF!
2ct SSB 2ct 2ct 2ct Pin#REF!
Pin Pin Pin #REF! #REF! #REF!
Bands #REF!
Bands Bands #REF! Sqaut Sqaut Sqaut Squat Squat
#REF! Squat Squat
Exercise Slot 10
Romanian DL 0 LBS 0 LBS
Romanian DL 0 LBS Exercise Slot 10 e1RM 0 LBS
1 Romanian DL 0 LBS 0 LBS
0.9 Stiff Leg DL 0 LBS 0 LBS
0.6 1.5in Deficit DL 0 LBS 0 LBS
0.3 2ct Deadlift 0 LBS 0 LBS
0 2ct Deadlift 0 LBS 0 LBS ! !
DL DL DL DL DL DL DL DL DL l ift ift ift ift EF EF F!
an #REF!
an an g g g#REF!cit it it d #REF! dl dl dl E
i i i Le Le L e fi fic fic e a e a e a ea #R #R #R
an an an ff ff ff De De De ct
D
ct
D
ct
D tD
om om#REF!om Sti Sti Sti #REF! i n i n i n 2 #REF!
2 2 2c
R R R 5 5 5
1. 1. 1.
#REF! #REF! #REF!
Exercise Slot 2
0.00% TnG Bench 0 LBS 0 LBS
1
0.9
0.00% 0.8 TnG Bench 0 LBS 0 LBS
0.6
0.5
0.2
0.1
#REF! #REF! #REF! #REF!
squat squat #REF! #REF! #REF! 0
#REF! TnG #REF!
TnG TnG TnG TnG #REF!
TnG TnG TnG TnG #REF!
TnG TnG TnG TnG #REF! #REF! #REF!
Bench Bench Bench Bench Bench Bench Bench Bench Bench Bench Bench Bench Bench
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% 3ct Bench 0 LBS 0 LBS
1
0.9
0.8
0.7
1
0.9
0% 1ct Spoto Bench 0 LBS 0 LBS
0% 0.8 1ct Spoto Bench 0 LBS 0 LBS
0% 0.7 1ct Spoto Bench 0 LBS 0 LBS
0% Pin
0.6 Bench @ chest 0 LBS 0 LBS
0% Pin
0.5
Bench @ chest 0 LBS 0 LBS
0% Pin Bench @ chest 0 LBS 0 LBS
0.4
0% 2ct pause bench 0 LBS 0 LBS
0.3
0.2
0.1 2ct
0% pause bench 0 LBS 0 LBS
#REF! 0
3ct 3ct
#REF!
3ct 1ct 1ct 1ct Pin Pin Pin 2ct 2ct 2ct
#REF!
2ct #REF! #REF! #REF!
#REF!
Bench Bench Bench Spoto Spoto Spoto Bench Bench Bench pause pause pause pause
#REF! #REF! Bench Bench #REF!
Bench @ @ @ #REF!bench bench bench
bench
ft Deadlift Deadlift #REF! #REF! #REF! chest chest chest
Exercise Slot 8
0% Rev Band Bench 0 LBS 0 LBS
0% Rev Band Bench 0 LBS
0 LBS
0% Rev1 Band Bench 0 LBS 0 LBS
0% 2in
0.9 Board Press 0 LBS 0 LBS
0% 2in
0% 2in
0% 0.6Floor Press 0 LBS 0 LBS
0% Slingshot
0.3 Bench 0 LBS 0 LBS
0% Slingshot Bench
0.2 0 LBS 0 LBS
0% Slingshot
0.1 Bench 0 LBS 0 LBS
0% Slingshot Bench
0 0 LBSs 0 LBS
h
nc
h
nc nc
h
es
s
es
s
es
s s s s s s nc
h
nc
h
nc
h
nc
h F! F! E F!
Pr Pr Pr re re re E E
B e Be B e
d d d r P r P r P
tB
e
tB
e
tB
e
tB
e #R #R #R
nd nd nd ar ar ar oo oo oo ho ho ho ho
a a a Bo Bo Bo Fl Fl Fl s s s s
Pin Pin #REF! #REF! #REF! vB vB vB n n n in
g
in
g
in
g
in
g
Squat Squat Re R e Re 2i 2i 2i Sl Sl Sl Sl
0.2
0.1
0
nc
h
nc
h
nc
h ss ss ss ss ss ss nc
h
nc
h
nc
h
nc
h F! F! E F!
#REF! #REF! e re re #REF! re re re re #REF! E E
B e B B e P P P r P r P r P
tB
e
tB
e
tB
e
tB
e #R #R #R
d d d rd rd rd oo oo oo
an #REF! an an oa oa oa Fl Fl Fl ho #REF! ho ho ho
Pin Pin #REF! #REF!
#REF! #REF! v B B B B B #REF!
B g s g s g s g s
Squat Squat Re ev
R#REF! Re
v
2i
n
2i
n
2i
n
Sl
in
Sl
in
Sl
in
Sl
in
#REF! #REF! #REF!
Exercise Slot 11
0% High Incline CGBP 0 LBS 0 LBS
0% High Incline CGBP Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 High Incline CGBP 0 LBS 0 LBS
0% 0.9 Low Incline CGBP 0 LBS 0 LBS
0% 0.8
Low Incline CGBP 0 LBS 0 LBS
0% Low Incline CGBP 0 LBS 0 LBS
0.7
0% CG Bench 0 LBS 0 LBS
0.6
0.5
0% 0.4 WG Bench 0 LBS 0 LBS
lift lift E F! EF
!
EF
!
e ad ad #R #REF!
#R #R 0 #REF! #REF! #REF!
tD t De High High High Low Low Low CG CG CG WG WG WG WG #REF! #REF! #REF!
2c #REF! #REF!Incline Incline
Incline Incline Incline #REF!
Incline #REF!
Bench Bench Bench Bench Bench Bench Bench
#REF! CGBP CGBP#REF!CGBP CGBP CGBP CGBP
#REF! #REF!
Exercise Slot 3
0.00% Pin Press @ forehead 0 LBS 0 LBS
0.00% Pin Press @ forehead Exercise Slot 3 e1RM0 LBS
0 LBS
0.00% 1 @ forehead
Pin Press 0 LBS 0 LBS
0.00% Pin 0.9
Press @ chin 0 LBS 0 LBS
0.00% Pin 0.8
0.00% Pin 0.7
0.6
0.00% Pin Press @ shoulder 0 LBS 0 LBS
0.5
0.4
0.3
0.00% Feet Up Bench 0 LBS 0 LBS
0.2
0.1
0
0.00% Feet Upad Bench
ad d in in0 LBS in er er er 0chLBS ch ch ch F! F! F!
e e ea ch ch ch ld ld ld e n en en en E E E
e h e h e h o u o u ou B B B B #R #R #R
#REF! fo#REF!
r
fo
r
fo
r
ss
@
ss
@ #REF!
ss
@ sh sh sh p #REF! p p p
@ @ @ re re re @ @ @ e tU etU etU etU
s s s P P P s s s
es es es Fe Fe Fe Fe
TnG #REF!#REF! es #REF!
es es Pi #REF! #REF!
n n n
TnG TnG #REF! #REF! Pr Pr Pr Pi Pi Pr Pr Pr
n n n n n n
Bench Bench Bench Pi Pi Pi Pi Pi Pi
Exercise Slot 6
0% Leg Press 0 LBS 0 LBS
1
0.9
0.8
0.7
1
0% 0.9
3-0-3 Tempo Squat 0 LBS 0 LBS
0% 3-0-3
0.8 Tempo Squat 0 LBS 0 LBS
0% 3-0-3
0% 3-0-0
0% 3-0-0 Tempo Squat
0.5
0 LBS 0 LBS
0% 3-0-0 Tempo Squat 0 LBS 0 LBS
0.4
0% Light HBBS 0 LBS 0 LBS
0.3
0.2
0% 0.1 Light HBBS 0 LBS 0 LBS
2ct 2ct 2ct #REF! #REF! #REF!

#REF! 0 #REF! #REF! #REF!
Leg Leg Leg 3-0-3 3-0-3 3-0-3 3-0-0 3-0-0 3-0-0 Light Light Light Light #REF! #REF! #REF!
pause pause pause Press#REF!
Press Press Tempo Tempo Tempo Tempo Tempo Tempo HBBS HBBS HBBS HBBS
bench bench bench #REF! #REF!
Squat Squat Squat Squat Squat Squat
#REF!
Exercise Slot 9
0% DB Incline Bench 0 LBS 0 LBS
0% DB Incline Bench Exercise Slot 9 e1RM0 LBS
0 LBS
0% DB1Incline Bench 0 LBS 0 LBS
0% Seated Press
0.9 0 LBS 0 LBS
0% Seated Press
0.8 0 LBS 0 LBS
0% Seated Press
0.7 0 LBS 0 LBS
0% 0.6 Press 0 LBS 0 LBS
0% TnG Bench
0.3 0 LBS 0 LBS
0% 0.2
TnG Bench 0 LBS 0 LBS
0% 0.1
TnG Bench 0 LBS 0 LBS
0
0% ! TnGh Bench
h h s s 0 LBS
ss ss ss ss
0h LBS h h h F! F! F!
nc
h
nc
h
nc
h F! F F! nc nc nc es es e e e e nc nc nc nc E E E
B e e B e #R
E
#R
E
#R
E
Be Be Be Pr Pr Pr Pr Pr Pr Be Be Be Be #R #R #R
B ed ed ed
t
ho
t
ho
t ne ne ne at at at Tn
G
Tn
G
Tn
G
Tn
G
gs cli cli cli Se Se Se
ngs n In I n I n
i i DB DB DB
Sl Sl
0.3
0.2
0.1
0
ch ch ch ! ! !
nc
h
nc
h
nc
h
es
s
es
s
es
s
es
s
es
s
es
s
nc
h
nc
h
nc
h
nc
h F! F! F!
en en en EF EF EF Pr Pr #REF! Pr Pr Pr Pr
E E E
#R#REF!
#R #R Be#REF! Be Be B e #REF! Be Be Be #R #R #R
tB tB tB ne ne ne ed ed ed G G G G
s ho s ho #REF! cli #REF! cli cli e at e at e at#REF! Tn #REF! Tn Tn Tn
g g In I n I n S S S
in in DB DB DB
Sl Sl #REF! #REF! #REF! #REF!
Exercise Slot 12
0% Lat Pull-Downs 0 LBS 0 LBS
0% Lat Pull-Downs Exercise
0 LBS Slot 12 e1RM 0 LBS
0% Lat
1 Pull-Downs 0 LBS 0 LBS
0% 0.9 DB Rows 0 LBS 0 LBS
0% 0.6Barbell rows 0 LBS 0 LBS
0% 0Barbell rows 0 LBS 0 LBS
ns ns ns s s s s s s s s s s ! F! F!
#REF! w#REF! w w w
#REF! w w w w
ro #REF!
w w w EF E E
o ow ow Ro Ro Ro l ro l ro l ro l l ro l ro l ro #R #R #R
WG WG WG #REF! #REF! #REF! l -D l -D l-D DB DB B el el el el el el el
ench Bench Bench #REF! Pul #REF!
Pul Pul D#REF!
a rb a rb a rb a rb rb
#REF!
a a rb a rb
t t t B B B B B B B
#REF! La La La
#REF! #REF! #REF!
AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
ch h h F! 0%
F! F!
0.00 0.00 #DIV/0!
en nc nc E E E
Be Be #R #R #R #REF!
p p #REF! #REF! #REF!
tU tU
ee ee #REF!
F F #REF! #REF! #REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
ht Light Light #REF! #REF! #REF!
BS HBBS HBBS #REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
h h h F!
0%
F! F!
nc nc nc E E E
Be Be #R #R #R
G G
Tn Tn
nc
h
nc
h
nc
h
E F! EF
!
EF
!
Be Be #R #R
#REF! #R
G G
Tn Tn #REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
s s s F ! ! !
w
ro
w
ro
w E #REF! EF EF
ll ll #R #R #R
e e
rb rb #REF!
Ba Ba
#REF!
Avg Intensity
Day 1
Exercise One squat
Exercise Two TnG Bench

1
Exercise Three Pin Press @ forehead
Notes
Supplement Day 1 GPP or None
Notes GPP or None
Day 1
Exercise One squat

2
2
Exercise Three Pin Press @ forehead
Notes
Notes GPP or None
Day 1
Exercise One squat
Week
3 Exercise Three Pin Press @ forehead
Notes

Notes GPP or None
Day 1
Exercise One squat

4
Exercise Three Pin Press @ chin

Notes
Notes GPP or None

GPP
Day 1
Exercise One squat
5
Notes
Notes GPP or None

Day 1
Exercise One squat

6
Notes
Notes GPP or None
Day 1
Exercise One squat

7
7
Exercise Three Pin Press @ shoulder
Notes
Notes GPP or None
Day 1
Exercise One squat
8 Exercise Three Pin Press @ shoulder
Notes

Notes GPP or None
Day 1
Exercise One squat

9
Exercise Three Pin Press @ shoulder

Notes
Notes GPP or None
Day 1
Exercise One squat
10
Exercise Three Feet Up Bench
Notes
Notes GPP or None

Day 1
Exercise One squat

11
Notes
Notes GPP or None
Day 1
Exercise One squat

12
12
Notes
Notes GPP or None
Day 1
Exercise One squat
13 Exercise Three Feet Up Bench
Notes
Supplement Day 1 None

Notes None
Day 1 Day
squat 8@6, 8@7, 8@8, 65% for 8 Reps Exercise One Deadlift
TnG Bench 8@6, 8@7, 8@8, 65% for 8 Reps Exercise Two 3ct Bench
in Press @ forehead Myo Reps Exercise Three Leg Press
Notes
GPP or None Supplemental Day 2
GPP or None Exercise Two
Day 1 Day
squat 8@6, 8@7, 8@8, 65% for 16 Total Reps Exercise One Deadlift
TnG Bench 8@6, 8@7, 8@8, 65% for 16 Total Reps Exercise Two 3ct Bench
Notes
Day 1 Day
TnG Bench 8@7, 8@8, 8@9, 65% for 16 Total Reps Exercise Two 3ct Bench
Notes

Day 1 Day
squat 6@7, 6@8, 6@9, 67.5% for 18 Total Reps Exercise One Deadlift
TnG Bench 6@7, 6@8, 6@9, 67.5% for 18 Total Reps Exercise Two 1ct Spoto Bench
Pin Press @ chin 6 minutes AMRAP Exercise Three 3-0-3 Tempo Squat
Notes
Day 1 Day
TnG Bench 6@7, 6@8, 6@9, 70% for 18 Total Reps Exercise Two 1ct Spoto Bench
Notes

Day 1 Day
squat 6@6, 6@7, 6@8 Exercise One Deadlift
TnG Bench 6@6, 6@7, 6@8 Exercise Two 1ct Spoto Bench
Notes
Day 1 Day
squat 1@7, 70% for 6 Sets of 5 Reps Exercise One Deadlift
TnG Bench 1@7, 70% for 6 Sets of 5 Reps Exercise Two Pin Bench @ chest
in Press @ shoulder 7@6, 7@7, 7@8 for 2 Sets Exercise Three 3-0-0 Tempo Squat
Notes
Day 1 Day
squat 1@7, 72.5% for 6 Sets of 5 Reps Exercise One Deadlift
TnG Bench 1@7, 72.5% for 6 Sets of 5 Reps Exercise Two Pin Bench @ chest
Notes

Day 1 Day
squat 1@8, 75% for 5 Sets of 5 Reps Exercise One Deadlift
TnG Bench 1@8, 75% for 5 Sets of 5 Reps Exercise Two Pin Bench @ chest
Notes
Day 1 Day
squat 1@8, 4@9, 77.5% for 4 Sets of 4 Reps Exercise One Deadlift
TnG Bench 1@8, 4@9, 77.5% for 4 Sets of 4 Reps Exercise Two 2ct pause bench
Feet Up Bench 6@6, 6@7, 6@6 for 2 Sets Exercise Three Light HBBS
Notes

Day 1 Day
squat 1@8, 4@9, 80% for 4 Sets of 4 Reps Exercise One Deadlift
TnG Bench 1@8, 4@9, 80% for 4 Sets of 4 Reps Exercise Two 2ct pause bench
Notes
Day 1 Day
squat 1@8, 4@8 for 4 Sets Exercise One Deadlift
TnG Bench 1@8, 4@8 for 4 Sets Exercise Two 2ct pause bench
Notes
Day 1 Day
squat 1@8, 3@9, -5-10% for 2 Sets of 3 Reps Exercise One Deadlift
TnG Bench 1@8, 3@9, -5-10% for 2 Sets of 3 Reps Exercise Two WG Bench
Feet Up Bench 5@8 for 3 Sets Exercise Three Light HBBS
Notes
None Supplemental Day 2

None Exercise Two
Day 2 Day
Deadlift 8@6, 8@7, 8@8, 65% for 8 Reps Exercise One SSB w/ Bands
3ct Bench 10@7, 10@8, 10@9, 10@7 Exercise Two Rev Band Bench
Leg Press Myo Reps Exercise Three DB Incline Bench
Notes
Day 2 Day
Deadlift 8@6, 8@7, 8@8, 65% for 16 Total Reps Exercise One SSB w/ Bands
Notes
Day 2 Day
Deadlift 8@7, 8@8, 8@9, 65% for 16 Total Reps Exercise One SSB w/ Bands
Notes

Day 2 Day
Deadlift 6@7, 6@8, 6@9, 67.5% for 18 Total Reps Exercise One 2ct SSB
1ct Spoto Bench 8@7, 8@8, 8@9, 8@7 for 2 Sets Exercise Two 2in Board Press
3-0-3 Tempo Squat 6 minutes AMRAP Exercise Three Seated Press

Notes
Day 2 Day
Deadlift 6@7, 6@8, 6@9, 70% for 18 Total Reps Exercise One 2ct SSB
1ct Spoto Bench 8@7, 8@8, 8@9, 8@7 for 2 Sets Exercise Two 2in Board Press
Notes

Day 2 Day
Deadlift 6@6, 6@7, 6@8 Exercise One 2ct SSB
1ct Spoto Bench 8@7, 8@8, 8@9 Exercise Two 2in Board Press
Notes
Day 2 Day
Deadlift 1@7, 70% for 6 Sets of 5 Reps Exercise One 2ct Sqaut
Pin Bench @ chest 5@7, 5@8, 5@9, -10% for 5 Reps Exercise Two Floor Press
3-0-0 Tempo Squat 7@6, 7@7, 7@8 for 2 Sets Exercise Three Press
Notes
Day 2 Day
Deadlift 1@7, 72.5% for 6 Sets of 5 Reps Exercise One 2ct Sqaut
Pin Bench @ chest 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Exercise Two Floor Press
Notes

Day 2 Day
Deadlift 1@8, 75% for 5 Sets of 5 Reps Exercise One 2ct Sqaut
Pin Bench @ chest 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Exercise Two Floor Press
Notes
Day 2 Day
Deadlift 1@8, 4@9, 77.5% for 4 Sets of 4 Reps Exercise One Pin Squat
2ct pause bench 1@8, 4@7-8 for 4 Sets Exercise Two Slingshot Bench
Light HBBS 6@6, 6@7, 6@6 for 2 Sets Exercise Three TnG Bench
Notes

Day 2 Day
Deadlift 1@8, 4@9, 80% for 4 Sets of 4 Reps Exercise One Pin Squat
2ct pause bench 1@8, 4@7-8 for 4 Sets Exercise Two Slingshot Bench
Notes
Day 2 Day
Deadlift 1@8, 4@8 for 4 Sets Exercise One Pin Squat
2ct pause bench 1@8, 3@8 for 4 Sets Exercise Two Slingshot Bench
Notes
Day 2 Day
Deadlift 1@8, 3@9, -5-10% for 2 Sets of 3 Reps Exercise One Pin Squat
WG Bench 1@8, 3@9 for 3 Sets Exercise Two Slingshot Bench
Light HBBS 5@8 for 3 Sets Exercise Three TnG Bench
Notes

None Exercise Two
Day 3 Day
SSB w/ Bands 10@7, 10@8, 10@9, 10@7 Exercise One Romanian DL
Rev Band Bench 10@7, 10@8, 10@9, 10@7 Exercise Two High Incline CGBP
DB Incline Bench Myo Reps Exercise Three Lat Pull-Downs
Notes
Day 3 Day
Notes
Day 3 Day
Notes

Day 3 Day
2ct SSB 8@7, 8@8, 8@9, 8@7 for 2 Sets Exercise One Stiff Leg DL
2in Board Press 8@7, 8@8, 8@9, 8@7 for 2 Sets Exercise Two Low Incline CGBP
Seated Press 6 minutes AMRAP Exercise Three DB Rows

Notes
Day 3 Day
2ct SSB 8@7, 8@8, 8@9, 8@7 for 2 Sets Exercise One Stiff Leg DL
2in Board Press 8@7, 8@8, 8@9, 8@7 for 2 Sets Exercise Two Low Incline CGBP
Notes

Day 3 Day
2ct SSB 8@7, 8@8, 8@9 Exercise One Stiff Leg DL
2in Board Press 8@7, 8@8, 8@9 Exercise Two Low Incline CGBP
Notes
Day 3 Day
2ct Sqaut 5@7, 5@8, 5@9, -10% for 5 Reps Exercise One 1.5in Deficit DL
Floor Press 5@7, 5@8, 5@9, -10% for 5 Reps Exercise Two CG Bench
Press 7@6, 7@7, 7@8 for 2 Sets Exercise Three Barbell rows
Notes
Day 3 Day
2ct Sqaut 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Exercise One 1.5in Deficit DL
Floor Press 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Exercise Two CG Bench
Notes

Day 3 Day
2ct Sqaut 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Exercise One 1.5in Deficit DL
Floor Press 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Exercise Two CG Bench
Notes
Day 3 Day
Pin Squat 1@8, 4@7-8 for 4 Sets Exercise One 2ct Deadlift
Slingshot Bench 1@8, 4@7-8 for 4 Sets Exercise Two WG Bench
TnG Bench 6@6, 6@7, 6@6 for 2 Sets Exercise Three Barbell rows
Notes

Day 3 Day
Pin Squat 1@8, 4@7-8 for 4 Sets Exercise One 2ct Deadlift
Slingshot Bench 1@8, 4@7-8 for 4 Sets Exercise Two WG Bench
Notes
Day 3 Day
Pin Squat 1@8, 3@8 for 4 Sets Exercise One 2ct Deadlift
Slingshot Bench 1@8, 3@8 for 4 Sets Exercise Two WG Bench

Notes
Day 3 Day
Pin Squat 1@8, 3@9 for 3 Sets Exercise One 2ct Deadlift
Slingshot Bench 1@8, 3@9 for 3 Sets Exercise Two WG Bench
TnG Bench 5@8 for 3 Sets Exercise Three Barbell rows
Notes

None Exercise Two
Day 4 GP
Romanian DL 10@7, 10@8, 10@9, 10@7 Conditioning 25 min s
High Incline CGBP 10@7, 10@8, 10@9, 10@7 Upper Back Work 7 minutes
Lat Pull-Downs Myo Reps Trunk Work 7m
3 sets of 12-15 reps

Arm Work
3 sets of 12-
GPP or None
GPP or None
Day 4 GP

Arm Work
3 sets of 12-15
GPP or None
GPP or None
Day 4 GP

Arm Work
3 sets of 12-15
GPP or None
GPP or None
Day 4 GP
30 min s
Stiff Leg DL 8@7, 8@8, 8@9, 8@7 for 2 Sets Conditioning
20 sec sprint e
Low Incline CGBP 8@7, 8@8, 8@9, 8@7 for 2 Sets Upper Back Work 8 minutes
DB Rows 6 minutes AMRAP Trunk Work 8 mi

Arm Work
4 sets of 12-15
GPP or None
GPP or None
Day 4 GP
30 min s
Stiff Leg DL 8@7, 8@8, 8@9, 8@7 for 2 Sets Conditioning
20 sec sprint e
Low Incline CGBP 8@7, 8@8, 8@9, 8@7 for 2 Sets Upper Back Work 8 minutes

Arm Work
4 sets of 12-15
GPP or None
GPP or None
Day 4 GP
30 min s
Stiff Leg DL 8@7, 8@8, 8@9 Conditioning
20 sec sprint e
Low Incline CGBP 8@7, 8@8, 8@9 Upper Back Work 9 minutes

Arm Work
4 sets of 12-15
GPP or None
GPP or None
Day 4 GP
30 min s
1.5in Deficit DL 5@7, 5@8, 5@9, -10% for 5 Reps Conditioning
20 sec sprint e
CG Bench 5@7, 5@8, 5@9, -10% for 5 Reps Upper Back Work 9 minutes
Barbell rows 7@6, 7@7, 7@8 for 2 Sets Trunk Work 9 mi

Arm Work
5 sets of 12-15
None
None
Day 4 GP
30 min s
1.5in Deficit DL 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Conditioning
20 sec sprint e
CG Bench 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Upper Back Work 8 minutes

Arm Work
5 sets of 12-15
GPP or None
GPP or None
Day 4 GP
30 min s
1.5in Deficit DL 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Conditioning
20 sec sprint e
CG Bench 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps Upper Back Work 8 minutes

Arm Work
5 sets of 12-15
GPP or None
GPP or None
Day 4 GP
2ct Deadlift 1@8, 4@7-8 for 4 Sets Conditioning 25 min s
WG Bench 1@8, 4@7-8 for 4 Sets Upper Back Work 7 minutes
Barbell rows 6@6, 6@7, 6@6 for 2 Sets Trunk Work 7m

Arm Work
3 sets of 12-15
GPP or None
GPP or None
Day 4 GP
2ct Deadlift 1@8, 4@7-8 for 4 Sets Conditioning 25 min s
WG Bench 1@8, 4@7-8 for 4 Sets Upper Back Work 5 minutes

Arm Work
3 sets of 12-15
GPP or None
GPP or None
Day 4 GP
2ct Deadlift 1@8, 3@8 for 4 Sets Conditioning 25 min s
WG Bench 1@8, 3@8 for 4 Sets Upper Back Work 5 minutes


Arm Work
3 sets of 12-15
GPP or None
GPP or None
Day 4 GP
2ct Deadlift 1@8, 3@9 for 3 Sets Conditioning 25 min s
WG Bench 1@8, 3@9 for 3 Sets Upper Back Work 5 minutes
Barbell rows 5@8 for 3 Sets Trunk Work 5 mi

Arm Work
3 sets of 12-15
None
None
GPP
25 min steady state @ RPE 6 1x/wk
7 minutes upper back work AMRAP
7 min ab work AMRAP
3 sets of 12-15 reps @ RPE 8, triceps press downs 1x/wk

3 sets of 12-15 reps @ RPE 8, biceps curls
GPP

7 min ab work AMRAP

3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
GPP
7 min ab work AMRAP

GPP
20 sec sprint every 2 min x 14 minutes 1x/wk
8 minutes ab work AMRAP

GPP

GPP

GPP


GPP

GPP

GPP
7 min ab work AMRAP

GPP
5 minute ab work AMRAP

GPP


GPP

Week 1 1 <Generator Inp
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
squat 0 LBS 0 REPS
TnG Bench 0 LBS 0 REPS

OTALS
Pin Press @ forehead 0 LBS 0 REPS
Deadlift 0 LBS 0 REPS
3ct Bench 0 LBS 0 REPS

WEEK 0 TO
Leg Press 0 LBS 0 REPS
SSB w/ Bands 0 LBS 0 REPS
Rev Band Bench 0 LBS 0 REPS
DB Incline Bench 0 LBS 0 REPS
Romanian DL 0 LBS 0 REPS
High Incline CGBP 0 LBS 0 REPS
Lat Pull-Downs 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
squat
REPS &
8@6, 8@7, 8@8, 65% for 8 Reps
INTENSITY:
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
8@6, 8@7, 8@8, 65% for 8 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
SSB w/ Bands
REPS &
10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian DL
REPS &
10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state @ RPE 6 1x/wk

GPP
GPP ARM Work

3 sets of 12-15 reps @ RPE 8, triceps press downs
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 3/10/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
TnG Bench
REPS &
or 8 Reps 8@6, 8@7, 8@8, 65% for 8 Reps
INTENSITY:
REST PERIODS
work sets 3-5 minute rest between work sets
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
3ct Bench
REPS &
or 8 Reps 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Rev Band Bench
REPS &
10@7 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
High Incline CGBP
REPS &
10@7 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
E 6 1x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
s press downs 1x/wk
0
, biceps curls
SE 2 EXERCISE
Pin Press @ forehead
REPS &
8, 65% for 8 Reps Myo Reps
INTENSITY:
REST PERIODS
between work sets 2-4 min
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
Leg Press
REPS &
8, 10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS

SE 2 EXERCISE
ch DB Incline Bench
REPS &
8, 10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

LBS TONNAGE: 0 LBS
SE 2 EXERCISE
BP Lat Pull-Downs
REPS &
8, 10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
Work GPP AB Work
back work AMRAP NOTES: 7 min ab work AM
U
CISE 3 SUPPLEMEN
forehead GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e Bench GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Downs GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Week 2 2
Block Type Developmental

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Weekly AU
AWCR
EXERCISE 1
squat
REPS &
8@6, 8@7, 8@8, 65% for 16 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
8@6, 8@7, 8@8, 65% for 16 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
SSB w/ Bands
REPS &
10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian DL
REPS &
10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/w
Date 3/17/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
TnG Bench
REPS &
Total Reps 8@6, 8@7, 8@8, 65% for 16 Total R
INTENSITY:
REST PERIODS
ork sets 3-5 minute rest between work sets
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
3ct Bench
REPS &
Total Reps 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Rev Band Bench
REPS &
0@7 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
High Incline CGBP
REPS &
0@7 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
REPS &
% for 16 Total Reps Myo Reps
INTENSITY:
REST PERIODS
etween work sets 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Leg Press
REPS &
10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h DB Incline Bench
REPS &
10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
BP Lat Pull-Downs
REPS &
10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ack work AMRAP NOTES: 7 min ab work AM

CISE 3 SUPPLEMEN
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e Bench GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Downs GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Weekly AU
AWCR
EXERCISE 1
squat
REPS &
8@7, 8@8, 8@9, 65% for 16 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
8@7, 8@8, 8@9, 65% for 16 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
SSB w/ Bands
REPS &
10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Romanian DL
REPS &
10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
erator Input Date 3/24/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
TnG Bench
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
3ct Bench
REPS &
Total Reps 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Rev Band Bench
REPS &
0@7 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
High Incline CGBP
REPS &
0@7 10@7, 10@8, 10@9, 10@7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
REPS &
% for 16 Total Reps Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Leg Press
REPS &
10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h DB Incline Bench
REPS &
10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
BP Lat Pull-Downs
REPS &
10@9, 10@7 Myo Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ress GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e Bench GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Downs GPP or None
Myo Reps
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS
Pin Press @ chin 0 LBS 0 REPS
1ct Spoto Bench 0 LBS 0 REPS

WEEK 0 TO
3-0-3 Tempo Squat 0 LBS 0 REPS
2ct SSB 0 LBS 0 REPS
2in Board Press 0 LBS 0 REPS
Seated Press 0 LBS 0 REPS
Stiff Leg DL 0 LBS 0 REPS
Low Incline CGBP 0 LBS 0 REPS
DB Rows 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
squat
REPS &
6@7, 6@8, 6@9, 67.5% for 18 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
6@7, 6@8, 6@9, 67.5% for 18 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct SSB
REPS &
8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Stiff Leg DL
REPS &
8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

4 sets of 12-15 reps @ RPE 8, triceps press downs 2
NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
TnG Bench
REPS &
8 Total Reps 6@7, 6@8, 6@9, 67.5% for 18 Total
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1ct Spoto Bench
REPS &
8 Total Reps 8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2in Board Press
REPS &
r 2 Sets 8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Low Incline CGBP
REPS &
r 2 Sets 8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
NOTES: 8 minutes upper back work AMRA
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Pin Press @ chin
REPS &
5% for 18 Total Reps 6 minutes AMRA
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
h 3-0-3 Tempo Squat
REPS &
, 8@7 for 2 Sets 6 minutes AMRA
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Seated Press
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
BP DB Rows
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ack work AMRAP NOTES: 8 minutes ab work A

CISE 3 SUPPLEMEN
@ chin GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Press GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ows GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
6@7, 6@8, 6@9, 70% for 18 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
6@7, 6@8, 6@9, 70% for 18 Total Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct SSB
REPS &
8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Stiff Leg DL
REPS &
8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1ct Spoto Bench
REPS &
Total Reps 8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2in Board Press
REPS &
r 2 Sets 8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Low Incline CGBP
REPS &
r 2 Sets 8@7, 8@8, 8@9, 8@7 for 2 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Pin Press @ chin
REPS &
% for 18 Total Reps 6 minutes AMRA
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
h 3-0-3 Tempo Squat
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Seated Press
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
BP DB Rows
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
@ chin GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Press GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ows GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Low Stress

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
6@6, 6@7, 6@8
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
6@6, 6@7, 6@8
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct SSB
REPS &
8@7, 8@8, 8@9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Stiff Leg DL
REPS &
8@7, 8@8, 8@9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
6@6, 6@7, 6@8
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
1ct Spoto Bench
REPS &
8@7, 8@8, 8@9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2in Board Press
REPS &
8@7, 8@8, 8@9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Low Incline CGBP
REPS &
8@7, 8@8, 8@9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Pin Press @ chin
REPS &
@7, 6@8 6 minutes AMRA
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
h 3-0-3 Tempo Squat
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Seated Press
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
BP DB Rows
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
@ chin GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Press GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ows GPP or None
6 minutes AMRAP
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS
Pin Press @ shoulder 0 LBS 0 REPS
Pin Bench @ chest 0 LBS 0 REPS

WEEK 0 TO
2ct Sqaut 0 LBS 0 REPS
Floor Press 0 LBS 0 REPS
Press 0 LBS 0 REPS
1.5in Deficit DL 0 LBS 0 REPS
CG Bench 0 LBS 0 REPS
Barbell rows 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
1@7, 70% for 6 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct Sqaut
REPS &
5@7, 5@8, 5@9, -10% for 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
1.5in Deficit DL
REPS &
5@7, 5@8, 5@9, -10% for 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
5 Reps 1@7, 70% for 6 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Pin Bench @ chest
REPS &
5 Reps 5@7, 5@8, 5@9, -10% for 5 Rep
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Floor Press
REPS &
r 5 Reps 5@7, 5@8, 5@9, -10% for 5 Rep
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
CG Bench
REPS &
r 5 Reps 5@7, 5@8, 5@9, -10% for 5 Rep
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Pin Press @ shoulder
REPS &
6 Sets of 5 Reps 7@6, 7@7, 7@8 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
st 3-0-0 Tempo Squat
REPS &
-10% for 5 Reps 7@6, 7@7, 7@8 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press
REPS &
-10% for 5 Reps 7@6, 7@7, 7@8 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Barbell rows
REPS &
-10% for 5 Reps 7@6, 7@7, 7@8 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
shoulder GPP or None
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ss GPP or None
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
rows GPP or None
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Press 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
1@7, 72.5% for 6 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
1@7, 72.5% for 6 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct Sqaut
REPS &
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
1.5in Deficit DL
REPS &
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
5 Reps 1@7, 72.5% for 6 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Pin Bench @ chest
REPS &
5 Reps 5@7, 5@8, 5@9, -10% for 2 Sets of 5
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Floor Press
REPS &
ets of 5 Reps 5@7, 5@8, 5@9, -10% for 2 Sets of 5
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
CG Bench
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
REPS &
6 Sets of 5 Reps 7@6, 7@7, 7@8 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
REPS &
% for 2 Sets of 5 Reps 7@6, 7@7, 7@8 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Barbell rows
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ss GPP or None
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
rows GPP or None
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Specialization

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Press 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct Sqaut
REPS &
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
1.5in Deficit DL
REPS &
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
5 Reps 1@8, 75% for 5 Sets of 5 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Pin Bench @ chest
REPS &
5 Reps 5@7, 5@8, 5@9, -10% for 2 Sets of 5
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Floor Press
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
CG Bench
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
minutes 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
REPS &
5 Sets of 5 Reps 7@6, 7@7, 7@8 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Press
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Barbell rows
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ss GPP or None
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
rows GPP or None
6, 7@7, 7@8 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
nutes ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS
Feet Up Bench 0 LBS 0 REPS
2ct pause bench 0 LBS 0 REPS

WEEK 0 TO
Light HBBS 0 LBS 0 REPS
Pin Squat 0 LBS 0 REPS
Slingshot Bench 0 LBS 0 REPS
2ct Deadlift 0 LBS 0 REPS
WG Bench 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
1@8, 4@9, 77.5% for 4 Sets of 4 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
1@8, 4@9, 77.5% for 4 Sets of 4 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
REPS &
1@8, 4@7-8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct Deadlift
REPS &
1@8, 4@7-8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
of 4 Reps 1@8, 4@9, 77.5% for 4 Sets of 4 R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct pause bench
REPS &
of 4 Reps 1@8, 4@7-8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Slingshot Bench
REPS &
ets 1@8, 4@7-8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
WG Bench
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Feet Up Bench
REPS &
for 4 Sets of 4 Reps 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Light HBBS
REPS &
8 for 4 Sets 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h TnG Bench
REPS &
8 for 4 Sets 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Barbell rows
REPS &
8 for 4 Sets 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
Bench GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
HBBS GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ench GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
rows GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
1@8, 4@9, 80% for 4 Sets of 4 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
1@8, 4@9, 80% for 4 Sets of 4 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
REPS &
1@8, 4@7-8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct Deadlift
REPS &
1@8, 4@7-8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
of 4 Reps 1@8, 4@9, 80% for 4 Sets of 4 Re
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct pause bench
REPS &
of 4 Reps 1@8, 4@7-8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Slingshot Bench
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
WG Bench
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Feet Up Bench
REPS &
or 4 Sets of 4 Reps 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Light HBBS
REPS &
8 for 4 Sets 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h TnG Bench
REPS &
8 for 4 Sets 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Barbell rows
REPS &
8 for 4 Sets 6@6, 6@7, 6@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work
ack work AMRAP NOTES: 5 minute ab work AM

CISE 3 SUPPLEMEN
Bench GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
HBBS GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ench GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
rows GPP or None
6, 6@7, 6@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
inute ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
1@8, 4@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
1@8, 4@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
REPS &
1@8, 3@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct Deadlift
REPS &
1@8, 3@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
s 1@8, 4@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct pause bench
REPS &
s 1@8, 3@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Slingshot Bench
REPS &
s 1@8, 3@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
WG Bench
REPS &
s 1@8, 3@8 for 4 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Feet Up Bench
REPS &
for 4 Sets 5@6, 5@7, 5@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Light HBBS
REPS &
for 4 Sets 5@6, 5@7, 5@6 for
INTENSITY:
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h TnG Bench
REPS &
for 4 Sets 5@6, 5@7, 5@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Barbell rows
REPS &
for 4 Sets 5@6, 5@7, 5@6 for
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
Bench GPP or None
6, 5@7, 5@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
HBBS GPP or None
6, 5@7, 5@6 for 2 Sets
GPP or None
None
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ench GPP or None
6, 5@7, 5@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
rows GPP or None
6, 5@7, 5@6 for 2 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
inute ab work AMRAP

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Block Type Realization

Help
TOTALS BY EXERCISE
squat 0 LBS 0 REPS

OTALS

WEEK 0 TO
Weekly AU
AWCR #D
EXERCISE 1
squat
REPS &
1@8, 3@9, -5-10% for 2 Sets of 3 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Deadlift
REPS &
1@8, 3@9, -5-10% for 2 Sets of 3 Reps
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Pin Squat
REPS &
1@8, 3@9 for 3 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
2ct Deadlift
REPS &
1@8, 3@9 for 3 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
TnG Bench
REPS &
s of 3 Reps 1@8, 3@9, -5-10% for 2 Sets of 3 R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnH
eaders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
2ct pause bench
REPS &
s of 3 Reps 1@8, 3@9 for 3 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
Slingshot Bench
REPS &
s 1@8, 3@9 for 3 Sets
INTENSITY:
REST PERIODS
ork sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
WG Bench
REPS &
s 1@8, 3@9 for 3 Sets
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Feet Up Bench
REPS &
for 2 Sets of 3 Reps 5@8 for 3 Sets
INTENSITY:
REST PERIODS
etween work sets 4-5 minutes on sets @ RPE
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Light HBBS
REPS &
for 3 Sets 5@8 for 3 Sets
INTENSITY:
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
h TnG Bench
REPS &
INTENSITY:
REST PERIODS
ne 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
SE 2 EXERCISE
Barbell rows
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
Work GPP AB Work

CISE 3 SUPPLEMEN
Bench None
5@8 for 3 Sets
None
es on sets @ RPE 7 or above
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
HBBS GPP or None
5@8 for 3 Sets
GPP or None
None
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
ench GPP or None
5@8 for 3 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
rows GPP or None
5@8 for 3 Sets
GPP or None
2-4 min
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
Work
inute ab work AMRAP

SUPPLEMENT
None
None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
Date Week Block Type Volume and Intensity of Slot 1
3/10/2019 1 Low Stress 8@6, 8@7, 8@8, 65% for 8 Reps
3/17/2019 2 Developmental 8@6, 8@7, 8@8, 65% for 16 Total Reps
3/31/2019 4 Developmental 6@7, 6@8, 6@9, 67.5% for 18 Total Reps
4/14/2019 6 Low Stress 6@6, 6@7, 6@8
4/21/2019 7 Developmental 1@7, 70% for 6 Sets of 5 Reps
4/28/2019 8 Developmental 1@7, 72.5% for 6 Sets of 5 Reps
5/5/2019 9 Specialization 1@8, 75% for 5 Sets of 5 Reps
5/12/2019 10 Specialization 1@8, 4@9, 77.5% for 4 Sets of 4 Reps
5/19/2019 11 Specialization 1@8, 4@9, 80% for 4 Sets of 4 Reps
5/26/2019 12 Specialization 1@8, 4@8 for 4 Sets
6/2/2019 13 Realization 1@8, 3@9, -5-10% for 2 Sets of 3 Reps
Week Block Type Volume and Intensity of Slot 7

3/10/2019 1 Low Stress 10@7, 10@8, 10@9, 10@7
3/17/2019 2 Developmental 10@7, 10@8, 10@9, 10@7
3/24/2019 3 Developmental 10@7, 10@8, 10@9, 10@7
3/31/2019 4 Developmental 8@7, 8@8, 8@9, 8@7 for 2 Sets
4/7/2019 5 Developmental 8@7, 8@8, 8@9, 8@7 for 2 Sets
4/14/2019 6 Low Stress 8@7, 8@8, 8@9
4/21/2019 7 Developmental 5@7, 5@8, 5@9, -10% for 5 Reps
4/28/2019 8 Developmental 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
5/5/2019 9 Specialization 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
5/12/2019 10 Specialization 1@8, 4@7-8 for 4 Sets
5/19/2019 11 Specialization 1@8, 4@7-8 for 4 Sets
5/26/2019 12 Specialization 1@8, 3@8 for 4 Sets
6/2/2019 13 Realization 1@8, 3@9 for 3 Sets
Days Day 1 Day 2
Primary
Slot 1, Slot 2, Slot 3 Slot 4, Slot 5, Slot 6
Exercises
Secondary
Exercises
Supplemental 1 Supplemental 2
**Exercise Selection ** **Exercise Selec

Week Exercise Slot 1
1 squat
2 squat
3 squat
4 squat
5 squat
1
6 squat
7 squat
8 squat
9 squat
10 squat
11 squat
12 squat
13 squat

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

1 SSB w/ Bands
2 SSB w/ Bands
3 SSB w/ Bands
4 2ct SSB
5 2ct SSB
3
6 2ct SSB
7 2ct Sqaut
8 2ct Sqaut
9 2ct Sqaut
10 Pin Squat
11 Pin Squat
12 Pin Squat
13 Pin Squat

1 Romanian DL
2 Romanian DL
3 Romanian DL
4 Stiff Leg DL
4
5 Stiff Leg DL
4
6 Stiff Leg DL
7 1.5in Deficit DL
8 1.5in Deficit DL
9 1.5in Deficit DL
10 2ct Deadlift
11 2ct Deadlift
12 2ct Deadlift
13 2ct Deadlift
Volume and Intensity of Slot 2 Volume and Intensity of Slot 3
8@6, 8@7, 8@8, 65% for 8 Reps Myo Reps
8@6, 8@7, 8@8, 65% for 16 Total Reps Myo Reps
8@7, 8@8, 8@9, 65% for 16 Total Reps Myo Reps
6@7, 6@8, 6@9, 67.5% for 18 Total Reps 6 minutes AMRAP
6@7, 6@8, 6@9, 70% for 18 Total Reps 6 minutes AMRAP
6@6, 6@7, 6@8 6 minutes AMRAP
1@7, 70% for 6 Sets of 5 Reps 7@6, 7@7, 7@8 for 2 Sets
1@7, 72.5% for 6 Sets of 5 Reps 7@6, 7@7, 7@8 for 2 Sets
1@8, 75% for 5 Sets of 5 Reps 7@6, 7@7, 7@8 for 2 Sets
1@8, 4@9, 77.5% for 4 Sets of 4 Reps 6@6, 6@7, 6@6 for 2 Sets
1@8, 4@9, 80% for 4 Sets of 4 Reps 6@6, 6@7, 6@6 for 2 Sets
1@8, 4@8 for 4 Sets 5@6, 5@7, 5@6 for 2 Sets
1@8, 3@9, -5-10% for 2 Sets of 3 Reps 5@8 for 3 Sets

10@7, 10@8, 10@9, 10@7 Myo Reps
10@7, 10@8, 10@9, 10@7 Myo Reps
10@7, 10@8, 10@9, 10@7 Myo Reps
8@7, 8@8, 8@9, 8@7 for 2 Sets 6 minutes AMRAP
8@7, 8@8, 8@9, 8@7 for 2 Sets 6 minutes AMRAP
8@7, 8@8, 8@9 6 minutes AMRAP
5@7, 5@8, 5@9, -10% for 5 Reps 7@6, 7@7, 7@8 for 2 Sets
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps 7@6, 7@7, 7@8 for 2 Sets
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps 7@6, 7@7, 7@8 for 2 Sets
1@8, 4@7-8 for 4 Sets 6@6, 6@7, 6@6 for 2 Sets
1@8, 4@7-8 for 4 Sets 6@6, 6@7, 6@6 for 2 Sets
1@8, 3@8 for 4 Sets 5@6, 5@7, 5@6 for 2 Sets
1@8, 3@9 for 3 Sets 5@8 for 3 Sets
Day 3 Day 4
Slot 7, Slot 8, Slot 9 Slot 10, Slot 11, Slot 12
Supplemental 3 Supplemental 4
lection ** **Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****E
Slot 1 Rest/Notes
Slot 4 Rest/Notes
Slot 7 Rest/Notes
Slot 10 Rest/Notes
8@6, 8@7, 8@8, 65% for 8 Reps 10@7, 10@8, 10@9, 10@7
8@6, 8@7, 8@8, 65% for 16 Total Reps 10@7, 10@8, 10@9, 10@7
8@7, 8@8, 8@9, 65% for 16 Total Reps 10@7, 10@8, 10@9, 10@7
6@7, 6@8, 6@9, 67.5% for 18 Total Reps 8@7, 8@8, 8@9, 8@7 for 2 Sets
6@7, 6@8, 6@9, 70% for 18 Total Reps 8@7, 8@8, 8@9, 8@7 for 2 Sets
6@6, 6@7, 6@8 8@7, 8@8, 8@9
1@7, 70% for 6 Sets of 5 Reps 5@7, 5@8, 5@9, -10% for 5 Reps
1@7, 72.5% for 6 Sets of 5 Reps 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
1@8, 75% for 5 Sets of 5 Reps 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
1@8, 4@9, 77.5% for 4 Sets of 4 Reps 1@8, 4@7-8 for 4 Sets
1@8, 4@9, 80% for 4 Sets of 4 Reps 1@8, 4@7-8 for 4 Sets
1@8, 4@8 for 4 Sets 1@8, 3@8 for 4 Sets
1@8, 3@9, -5-10% for 2 Sets of 3 Reps 1@8, 3@9 for 3 Sets

10@7, 10@8, 10@9, 10@7 10@7, 10@8, 10@9, 10@7
10@7, 10@8, 10@9, 10@7 10@7, 10@8, 10@9, 10@7
10@7, 10@8, 10@9, 10@7 10@7, 10@8, 10@9, 10@7
8@7, 8@8, 8@9, 8@7 for 2 Sets 8@7, 8@8, 8@9, 8@7 for 2 Sets
8@7, 8@8, 8@9, 8@7 for 2 Sets 8@7, 8@8, 8@9, 8@7 for 2 Sets
8@7, 8@8, 8@9 8@7, 8@8, 8@9
5@7, 5@8, 5@9, -10% for 5 Reps 5@7, 5@8, 5@9, -10% for 5 Reps
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps 5@7, 5@8, 5@9, -10% for 2 Sets of 5 Reps
1@8, 4@7-8 for 4 Sets 1@8, 4@7-8 for 4 Sets
1@8, 4@7-8 for 4 Sets 1@8, 4@7-8 for 4 Sets
1@8, 3@8 for 4 Sets 1@8, 3@8 for 4 Sets
1@8, 3@9 for 3 Sets 1@8, 3@9 for 3 Sets
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 2 Slot 2 Rest/Notes
TnG Bench 3-5 minute rest between work sets

3ct Bench 3-5 minute rest between work sets
1ct Spoto Bench 3-5 minute rest between work sets
Pin Bench @ chest 3-5 minute rest between work sets
2ct pause bench 3-5 minute rest between work sets

Rev Band Bench 3-5 minute rest between work sets
2in Board Press 3-5 minute rest between work sets
Floor Press 3-5 minute rest between work sets
Slingshot Bench 3-5 minute rest between work sets
Slingshot Bench None

High Incline CGBP 3-5 minute rest between work sets
Low Incline CGBP 3-5 minute rest between work sets
CG Bench 3-5 minute rest between work sets
WG Bench 3-5 minute rest between work sets
Volume and Intensity of Slot 6 GPP Cardio
Myo Reps 25 min steady state @ RPE 6 1x/wk
Myo Reps 25 min steady state @ RPE 6 1x/wk
Myo Reps 25
30 min
min steady
steady state
state @
@ RPE
RPE 6
6 1x/wk
1x/wk
6 minutes AMRAP 20 sec sprint every 2 min x 14 minutes
30 min steady state @ RPE 6 1x/wk 1x/wk
6 minutes AMRAP 20 sec
30sprint every 2state
min steady min @
x 14 minutes
RPE 1x/wk
6 1x/wk
6 minutes AMRAP 20 sec
min steady min @
x 14 minutes
RPE 1x/wk
6 1x/wk
7@6, 7@7, 7@8 for 2 Sets 20 sec
min steady min @
x 14 minutes
RPE 1x/wk
6 1x/wk
7@6, 7@7, 7@8 for 2 Sets 20 sec
min steady min @
x 14 minutes
RPE 1x/wk
6 1x/wk
7@6, 7@7, 7@8 for 2 Sets 20 sec sprint every 2 min x 14 minutes 1x/wk
6@6, 6@7, 6@6 for 2 Sets 25 min steady state @ RPE 6 1x/wk
5@8 for 3 Sets 25 min steady state @ RPE 6 1x/wk
Volume and Intensity of Slot 12

Myo Reps
Myo Reps
Myo Reps
6 minutes AMRAP
6 minutes AMRAP
6 minutes AMRAP
7@6, 7@7, 7@8 for 2 Sets
7@6, 7@7, 7@8 for 2 Sets
7@6, 7@7, 7@8 for 2 Sets
6@6, 6@7, 6@6 for 2 Sets
6@6, 6@7, 6@6 for 2 Sets
5@6, 5@7, 5@6 for 2 Sets
5@8 for 3 Sets
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 3
Pin Press @ chin
Pin Press @ chin
Pin Press @ chin
Feet Up Bench
Feet Up Bench
Feet Up Bench
Feet Up Bench
Exercise Slot 6
Leg Press
Leg Press
Leg Press
3-0-3 Tempo Squat
3-0-3 Tempo Squat
3-0-3 Tempo Squat
3-0-0 Tempo Squat
3-0-0 Tempo Squat
3-0-0 Tempo Squat
Light HBBS
Light HBBS
Light HBBS
Light HBBS
Exercise Slot 9
DB Incline Bench
DB Incline Bench
DB Incline Bench
Seated Press
Seated Press
Seated Press
Press
Press
Press
TnG Bench
TnG Bench
TnG Bench
TnG Bench
Exercise Slot 12
Lat Pull-Downs
Lat Pull-Downs
Lat Pull-Downs
DB Rows
DB Rows
DB Rows
Barbell rows
Barbell rows
Barbell rows
Barbell rows
Barbell rows
Barbell rows
Barbell rows
GPP Upper Back Work GPP AB Work 3 sets of 12-15 reps @ GPP ARM
RPE Work press downs 1x/wk
8, triceps
7 minutes upper back work AMRAP 7 min ab work AMRAP3 sets of3 12-15
sets ofreps
12-15
@ reps @triceps
RPE 8, RPE 8, press
bicepsdowns
curls 2x/wk
7 minutes upper back work AMRAP 7 min ab work AMRAP3 sets
3 sets of 12-15
of 12-15 repsreps @ RPE
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
of 12-15 reps @ RPE 8, triceps press downs 2x/wk
8 minutes upper back work AMRAP 8 minutes ab work AMRAP 4 sets of 12-15
4 sets of 12-15 repsreps @ RPE
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
8 minutes upper back work AMRAP 8 minutes ab work AMRAP 4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
9 minutes upper back work AMRAP 9 minutes ab work AMRAP 4 sets
5 sets of 12-15
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
8 minutes upper back work AMRAP 8 minutes ab work AMRAP 5 sets
5 sets of 12-15
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
3 sets of 12-15
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
5 minutes upper back work AMRAP 5 minute ab work AMRAP 3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
5 minutes upper back work AMRAP 5 minute ab work AMRAP 3 sets
3 sets of 12-15
@ RPE 8, biceps
8, triceps curls
press 2x/wk
downs 2x/wk
5 minutes upper back work AMRAP 5 minute ab work AMRAP 3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
****Exercise Selection ****Exercise Selection ****Exercise Selection **
Slot 3 Rest/Notes Day 1 Supplement
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
4-5 minutes on sets @ RPE 7 or above None

2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
None GPP or None
None None

2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min None

2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min GPP or None
2-4 min None
press downs 1x/wk
bicepsdowns
press curls 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
press downs 2x/wk
eps curls
press 2x/wk
downs 2x/wk
eps curls 2x/wk
Day 1 Supplement Notes
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
GPP or None
None

Alan Thrall-Barbell Medicine Untamed Method V1 - DR Workout

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Alan Thrall-Barbell Medicine Untamed Method V1 - DR Workout

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12 Week Untamed Method

1) Watch the introductory video https://youtu.be/jXaujU2qvws

2) Look over the help tab

4) Email your coach or info@barbellmedicine.com if you have any problems!

ing this template in the highlighted cell to the RIGHT

om if you have any problems!

HOW TO USE CALCULATORS

HOW TO USE WEEKLY TABS

LOGGING YOUR DATA

r the current exercise and set.

mpleted for the current exercise and set.

xertion) for the current exercise and set.

record data for each set.

carry on a conversation in full sentences.

ficulty/not possible to sustain.

Date Day Weight (lb) Fat Carb Protein

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

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

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

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

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

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

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

Conditioning (GPP frequency and

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

303 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 100 lbs

ONE-REP MAX: 100 lbs

ESTIMATED RPE CALCULATOR

10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs

9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

9.0 RPE 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs

8.5 RPE 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs

8.0 RPE 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs

7.5 RPE 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs

7.0 RPE 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs 74 lbs

6.5 RPE 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs 72 lbs

ved Exertion) and number of reps.

E, you would enter a number in the highlighted box.

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

8 REPS 9 REPS 10 REPS

EP MAX: 100 lbs

er to the highlighted box.

79 lbs 76 lbs 74 lbs

77 lbs 75 lbs 72 lbs

76 lbs 74 lbs 71 lbs