SSTT-Strength-Focused-Push-Pull-Legs-tdqucf 2

Welcome to your StrengthStudioTT Training progra
Six (6) sheets. The "Welcome" sheet is the sheet

where you'll enter your information before you st
(%)" sheet is where you'll see the percentage b
information on recommendations for the program
Note: You need to open this program with Go

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

what we can improve on in th
If you like the format and style of this program and

aining program! PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO
t is the sheet you're on now and where you can see the detailed program b
before you start the program. The "Your Program (RPE)" sheet is the RPE b
percentage based version of your program. The "RPE, Warm-ups & Pre-ha
r the program & exculsive video links included with this program. Lastly, th
may have.
ram with Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with
WATCH THE FULL PROGRAM BREAKDOWN VIDE
Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
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left a review on this program for us! Your feedback lets others know if this
prove on in the future. You can go to our website at the link below and leav
Leave a Review!
program and you want to take your training to the next level, you can che
we love to work with guys who have ran our training p
1-On-1 Coaching!
DOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED. This document c
ailed program breakdown video and contact us if you need to. The "Start" s
eet is the RPE based version of your 12 weeks of programming. The "Your P
m-ups & Pre-hab" sheet is where you'll see your personalized RPE guide, fu
ram. Lastly, the "FAQs" sheet is where you can find answers to some questi
19 or Later)! If you are on your phone you can download the Microso
rogram with it!
EAKDOWN VIDEO HERE:
eakdown!
ns that are not answered in this document, feel free to email or DM us belo
ers know if this is a good program for them and lets us know what we did w
below and leave a review under this program itself. Thank you.
view!
el, you can check out our 1-on-1 coaching service. Once coaching spots are
our training plans before!
hing!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
RE GETTING STARTED. This document consists of
contact us if you need to. The "Start" sheet is
12 weeks of programming. The "Your Program
u'll see your personalized RPE guide, further
ere you can find answers to some questions you
one you can download the Microsoft Excel

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

program itself. Thank you.
ching service. Once coaching spots are available

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
YOUR PROFILE
NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
CLICK THERE TO OPEN
THE DROP DOWN PAUSED DEADLIFT ???
MENU FOR EACH STIFF LEGGED DEADLIFT ???
VARIANT →
LARSEN PRESS ???
PAUSED SQUAT ???
Having problems filling out the Table?
Watch This!
QUESTIONNAIRE - PART 1 - GENER

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

NOTE: If you are unsure about the answer to one of these
1. How stressful is yo
1 - Stressful. (Mediocre sleep &
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
QUICK QUESTIONNAIRE GUIDE

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

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

1 - I don't have great techniqu
SELECT HERE →
1,2
3. How well do you r

1 - I don't recover very well fro
SELECT HERE →
1,2
QUESTIONNAIRE - PART 3 - BENCH P

SELECT HERE →
1,2

SELECT HERE →
1,2

SELECT HERE →
1,2
QUESTIONNAIRE - PART 4 - DEADL

SELECT HERE →
1,2

SELECT HERE →
1,2

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

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

FOR A PARTICULAR MOVEMENT
YOU CAN JUST ESTIMATE IT AND
ADJUST UP OR DOWN BASED ON
WEEK 1.
1 - GENERAL
PE you can run this program % based or RPE based. Just choose the
nd will both be affected by this questionnaire the % based version ju
y experienced with RPE based training you can choose the "Your Program (%)" and
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.
ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
LL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
r intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
dvantageous leverages for a particular lift should pick 1.
T 2 - SQUAT
our ability to handle/recover from volume for the Squat:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
1,2 OR 3.
our technique on the Squat:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
1,2 OR 3.
ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
1,2 OR 3.
- BENCH PRESS
our ability to handle/recover from volume for the Bench Press
2
1,2 OR 3.
our technique on the Bench Press:

2
1,2 OR 3.

2
1,2 OR 3.
4 - DEADLIFT
our ability to handle/recover from volume for the Deadlift:

2
1,2 OR 3.
our technique on the Deadlift:

2
1,2 OR 3.

2
1,2 OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
listed you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
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ased. Just choose the "Your Program (%)" or "Your Program (RPE)" s
the % based version just has more suggested numbers based on you
he "Your Program (%)" and still adjust the some of the numbers given by the progra
your experience lifting, these selections will impact your program sig
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.
uld pick 1.
for the Squat:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
(higher percentages of your one rep max) on the Squat?:

overy is average. | 3 - I recover very well from higher intensities.
for the Bench Press:
(higher percentages of your one rep max) on the Bench Press?

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

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT

LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
Program (RPE)" sheet after filling out the questionnaire.
ers based on your 1RMs.
s given by the program based on the recommended RPE.
your program significantly:

ep & Light Work/School hours)
you should lean toward 2.
ot of volume on this lift and recover well.

fficient)
e Squat?:
fficient)
e Bench Press?:
fficient)
e Deadlift?:
document.
centage drop.
% if the RPE is too high!
DEADLIFT VARIANT - P2 SQUAT VARIANT

DEADLIFT HIGH BAR SQUAT
DEFICIT DEADLIFT PAUSED SQUAT
BLOCK PULL PIN SQUAT
2 POSITION PAUSED DEADLIFT SSB SQUAT
PAUSED DEADLIFT TEMPO SQUAT
TEMPO DEADLIFT FRONT SQUAT
PAUSED SQUAT
DEADLIFT VARIANT - P1
ROMANIAN DEADLIFTS
STIFF LEGGED DEADLIFT
SNATCH GRIP STIFF LEGGED DEADLIFT
STIFF LEGGED SUMO
S-RST S-TI
6 4
B-RST B-TI
6 4
D-RST D-TI
6 4
1 YES
2 NO
3
BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM
SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW
SOME LOVE!
DAY 1 (LOWER) SETS REPS

MOST OF THE ACESSORIES HAVE A SQUAT 1 4
DROP DOWN MENU WITH
MULTIPLE OPTIONS. YOU CAN CLICK SQUAT 4 6
ON THE ACCESSORY ITSELF AND
OPEN THE MENU TO SELECT. STIFF LEGGED DEADLIFT 1 10
STIFF LEGGED DEADLIFT 2 10
DROP DOWN → BELT SQUAT 3 10-12
DROP DOWN → NORDIC CURLS 3 10-12
SEATED CALVE RAISES 3 15-20
DROP DOWN → CABLE CRUNCHES 3 -
- - -
TOTAL SQUAT VOLUME - -
TOTAL DEADLIFT VOLUME - -
DAY 2 (PUSH) SETS REPS

IF YOU'RE WONDERING WHY
BENCH HAS "0" SETS LISTED PLEASE BENCH PRESS 1 4
CHECK THE FAQ PAGE! IT'S THE
FIRST QUESTION. BENCH PRESS 0 6
- - -
DROP DOWN → FLAT DB PRESS 3 10-12
DROP DOWN → CABLE FLYS (HIGH TO LOW) 1 MYO REPS
DROP DOWN → DB LATERAL RAISES 3 15-20
DB REVERSE FLYS 3 15-20
DROP DOWN → SKULL CRUSHERS 4 12-15
DROP DOWN → TRICEP PUSHDOWNS 1 MYO REPS
DROP DOWN → WEIGHTED PLANKS 4 -
- - -
TOTAL BENCH PRESS VOLUME - -
DAY 3 (PULL) SETS REPS

DROP DOWN → NEUTRAL GRIP PULL-DOWNS 1 DENSITY
DROP DOWN → CABLE ROWS 4 10-12
DROP DOWN → SEAL ROWS 4 15-12-10-8
DROP DOWN → DB HAMMER CURLS 4 10
DROP DOWN → REVERSE CURLS 3 12-15
DROP DOWN → CABLE CURLS 1 MYO REPS
DB SHRUGS 3 8-10
DROP DOWN → GHD CORE ISO HOLD 4 -
- - -
DAY 4 (LEGS) SETS REPS

DEADLIFT 1 4
DEADLIFT 4 5
PAUSED SQUAT 1 1
PAUSED SQUAT 1 6
PAUSED SQUAT 3 8
DROP DOWN → SINGLE LEG HAMSTRING CURLS 3 15-20
DROP DOWN → FRONT FOOT ELEVATED SPLIT SQUAT 3 15-20
DROP DOWN → HIP THRUSTERS 3 10-12
LEG PRESS CALVE RAISES 3 10-12
DROP DOWN → SIDE PLANKS 3 -
- - -
DAY 5 (UPPER) SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 3 0
DROP DOWN → SEATED SHOULDER PRESS 4 10-12
DROP DOWN → BARBELL ROWS 4 10-12
DROP DOWN → MACHINE CHEST PRESS 3 10-12
DROP DOWN → PREACHER CURLS 4 10-12
DROP DOWN → DIPS 4 10-12
DROP DOWN → UPRIGHT ROWS 1 MYO REPS
REVERSE PEC DECK 3 10-12
DROP DOWN → WEIGHTED V-UPS 4 -
- - -
DAY 1 SETS REPS

SQUAT 1 3
SQUAT 4 5
BELT SQUAT 3 10-12
NORDIC CURLS 3 10-12
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 0 5
- - -
FLAT DB PRESS 3 10-12
CABLE FLYS (HIGH TO LOW) 1 MYO REPS
DB LATERAL RAISES 3 15-20
SKULL CRUSHERS 4 12-15
TRICEP PUSHDOWNS 1 MYO REPS
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

NEUTRAL GRIP PULL-DOWNS 1 DENSITY
CABLE ROWS 4 10-12
SEAL ROWS 4 15-12-10-8
DB HAMMER CURLS 4 10
REVERSE CURLS 3 12-15
CABLE CURLS 1 MYO REPS
DB SHRUGS 3 8-10
GHD CORE ISO HOLD 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 4 5
PAUSED SQUAT 1 1
PAUSED SQUAT 1 5
PAUSED SQUAT 3 7
SINGLE LEG HAMSTRING CURLS 3 15-20
FRONT FOOT ELEVATED SPLIT SQUAT 3 15-20
HIP THRUSTERS 3 10-12
SIDE PLANKS 3 -
- - -
DAY 5 SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 4 0
SEATED SHOULDER PRESS 4 10-12
BARBELL ROWS 4 10-12
MACHINE CHEST PRESS 3 10-12
PREACHER CURLS 4 10-12
DIPS 4 10-12
UPRIGHT ROWS 1 MYO REPS
WEIGHTED V-UPS 4 -
- - -
DAY 1 SETS REPS

YOU CAN CHANGE SOME OR ALL OF SQUAT 1 2
YOUR ACCSESSORY OPTIONS FOR
THE SECOND PHASE OF THE SQUAT 4 5
PROGRAM. (YOU DON'T NEED TO) PAUSED DEADLIFT 1 6
PAUSED DEADLIFT 2 6
- - -
DAY 2 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 5
- - -
- - -
DAY 3 SETS REPS

DB SHRUGS 3 8-10
- - -
DAY 4 SETS REPS

DEADLIFT 1 2
DEADLIFT 4 5
PAUSED SQUAT 1 1
PAUSED SQUAT 4 6
- - -
DAY 5 SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 4 6
- - -
DAY 1 SETS REPS
SQUAT 1 1
SQUAT 5 3
PAUSED DEADLIFT 1 5
PAUSED DEADLIFT 2 5
BELT SQUAT 3 8-10
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 0 4
- - -
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROWS 4 6-8
SEAL ROWS 4 10-8-6-4
DB HAMMER CURLS 4 8
DB SHRUGS 3 8-10
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT 5 3
PAUSED SQUAT 1 1
PAUSED SQUAT 4 5
HIP THRUSTERS 3 6-8
SIDE PLANKS 3 -
- - -
DAY 5 SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 4 5
BARBELL ROWS 4 6-8
DIPS 4 8-10
WEIGHTED V-UPS 4 -
- - -
PROGRAM ANALYSIS
Body Weight
1.0
0.9
0.8
0.7
0.6
BODY WEIGHT
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10
WEEK
1
LUMe
1
VOLUMe
1
0 0 0 0
0
1 2 3 4
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIOREVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDWIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS
MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
DAY 1 SETS REPS
SQUAT 1 4
SQUAT 4 6
#REF! 1 10
#REF! 2 10
QUAD OPTION 3 10-12
HAMSTRING OPTION 3 10-12
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 6
#REF! #REF! #REF!
DB PRESS 3 10-12
CHEST ISOLATION 1 MYO REPS
INCLINE PRONE LATERAL RAISES 3 15-20
INCLINE DB SKULL CRUSHERS 4 12-15
ROPE TRICEP PUSHDOWNS 1 MYO REPS
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

VERTICAL PULL 1 DENSITY
CABLE ROW 4 10-12
SMITH MACHINE ROW / HORIZONTAL PULL 4 15-12-10-8
EZ BAR PREACHER CURLS 4 10
INCLINE DB CURLS 3 12-15
HIGH CABLE CURLS 1 MYO REPS
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 4
DEADLIFT 4 5
#REF! 1 1
#REF! 1 6
#REF! 3 8
SINGLE LEG QUAD OPTION 3 15-20
GLUTE OPTION 3 10-12
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 3 0
VERTICAL PUSH SHOULDERS 4 10-12
HORIZONTAL PULL 4 10-12
EZ BAR REVERSE CURLS 4 10-12
STRAIGHT BAR TRICEP PUSHDOWNS 4 10-12
CABLE LATERAL RAISES 1 MYO REPS
DEADBUGS 4 -
- - -
DAY 1 SETS REPS
SQUAT 1 3
SQUAT 4 5
#REF! 1 8
#REF! 2 8
QUAD OPTION 3 10-12
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 0 5
#REF! #REF! #REF!
DB PRESS 3 10-12
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROW 4 10-12
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 4 5
#REF! 1 1
#REF! 1 5
#REF! 3 7
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 4 0
DEADBUGS 4 -
- - -
DAY 1 SETS REPS

SQUAT 1 2
SQUAT 4 5
#REF! 1 6
#REF! 2 6
QUAD OPTION 3 8-10
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 5
#REF! #REF! #REF!
DB PRESS 3 8-10
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROW 4 6-8
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 2
DEADLIFT 4 5
#REF! 1 1
#REF! 4 6
GLUTE OPTION 3 6-8
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 4 6
DEADBUGS 4 -
- - -
DAY 1 SETS REPS

SQUAT 1 1
SQUAT 5 3
#REF! 1 5
#REF! 2 5
QUAD OPTION 3 8-10
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 0 4
#REF! #REF! #REF!
DB PRESS 3 8-10
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROW 4 6-8
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT 5 3
#REF! 1 1
#REF! 4 5
GLUTE OPTION 3 6-8
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 4 5
DEADBUGS 4 -
- - -
WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6.5 -
#VALUE! #VALUE! - -
0 0 6.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- 0 - -

0 0 6.5 -
0 0 - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 0 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 6.5 -
#VALUE! #VALUE! - -
0 0 6 -
0 0 6.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #VALUE! - -

0 0 6 -
#VALUE! #VALUE! 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
END OF WEEK BODY WEIGHT:

0.0
WEEK 4
0 0 7.5 -
#VALUE! #VALUE! - -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- 0 - -

0 0 8 -
0 0 - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 0 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 7.5 -
#VALUE! #VALUE! - -
0 0 7.5 -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #VALUE! - -

0 0 7.5 -
#VALUE! #VALUE! 7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -

0.0
WEEK 7
0 0 6 -
#VALUE! #VALUE! - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- 0 - -

464 928 6 -
418 0 - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 928 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 6 -
#VALUE! #VALUE! - -
0 0 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #VALUE! - -

0 0 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -

0.0
WEEK 10
0 0 8 -
#VALUE! #VALUE! - -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- 0 - -

515 515 8 -
464 0 - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 515 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 7.5 -
#VALUE! #VALUE! - -
0 0 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #VALUE! - -

0 0 8 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -

0.0
Weekly Body Weight Log
Week Body Weight
Start ???
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
9 0.0
10 0.0
.0 0.0 0.0 0.0 0.0
11 0.0
8 9 10 11 12
12 0.0
Weekly Cumulati ve Volume For Each Main Lift

0 0 0 0 0 0
4 5 6 7 8 9
WEEK
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
WEEK 1 / INTRO
#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! 6.5 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -

#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #REF! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
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- - 8 -
- - - -

#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! 6 -
#REF! #REF! 6.5 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
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#REF! #REF! 6 -
#REF! #REF! 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
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0 - - -
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- - 8 -
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- #REF! - -
0.0
WEEK 4
#REF! #REF! 7.5 -
#REF! #REF! - -
#REF! #REF! 8 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -

#REF! #REF! 8 -
#REF! #REF! - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #REF! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

#REF! #REF! 7.5 -
#REF! #REF! - -
#REF! #REF! 7.5 -
#REF! #REF! 8 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -

#REF! #REF! 7.5 -
#REF! #REF! 7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -

0.0
WEEK 7
0 0 6 -
#REF! #REF! - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -

0 0 6 -
0 0 - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 0 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 6 -
#REF! #REF! - -
0 0 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #REF! - -

0 0 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -

0.0
WEEK 10
0 0 8 -
#REF! #REF! - -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -

0 0 8 -
0 0 - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 0 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 7.5 -
#REF! #REF! - -
0 0 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #REF! - -

0 0 8 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -

0.0
THIS IS THE (RPE) BASED VERSION OF THIS PROGRAM, MOST NUM
RECOMMENDED FOR YOU BUT YOU CAN STILL USE THE RPE CHART
SHEET AS A GUIDE. BE SURE TO FILL IN THE NUMBERS THAT YO
RECOMMENDED TRAINING SPLIT
D1 - D2 - D3 - REST - D4 - D5 - REST - D1
NOTES
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WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
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NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
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NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
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ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
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Body Weight
???
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
ti ve Volume For Each Main Lift
W
W
W
W
W
W
0 0 0 0 0 0
7 8 9 10 11 12
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
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NOTES
-
#REF!
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
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AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
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PROGRAM, MOST NUMBERS ARE NOT
TILL USE THE RPE CHART ON THE NEXT
THE NUMBERS THAT YOU DO HIT!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Cumulative Volume

Week
1
2

Weekly Deadlift Cumulative Volume
3
4
Weekly Bench Cumulative Volume 5
Weekly Deadlift Cumulative Volume 6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
0
9
12
10
11
12
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 0
SQUAT 4 6 #VALUE!
STIFF LEGGED DEADLIFT 1 10 0
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

BENCH PRESS 1 4 0
BENCH PRESS 0 6 0
- - - -
FLAT DB PRESS 3 10-12 0
CABLE FLYS (HIGH TO LOW) 1 MYO REPS 0
DB LATERAL RAISES 3 15-20 0
DB REVERSE FLYS 3 15-20 0
SKULL CRUSHERS 4 12-15 0
TRICEP PUSHDOWNS 1 MYO REPS 0
WEIGHTED PLANKS 4 - -
- - - -
TOTAL BENCH PRESS VOLUME - - -

NEUTRAL GRIP PULL-DOWNS 1 DENSITY 0
CABLE ROWS 4 10-12 0
SEAL ROWS 4 15-12-10-8 0
DB HAMMER CURLS 4 10 0
REVERSE CURLS 3 12-15 0
CABLE CURLS 1 MYO REPS 0
DB SHRUGS 3 8-10 0
GHD CORE ISO HOLD 4 - -
- - - -

DEADLIFT 1 4 0
DEADLIFT 4 5 #VALUE!
PAUSED SQUAT 1 1 0
PAUSED SQUAT 1 6 0
PAUSED SQUAT 3 8 0
SINGLE LEG HAMSTRING CURLS 3 15-20 0
FRONT FOOT ELEVATED SPLIT SQUAT 3 15-20 0
HIP THRUSTERS 3 10-12 0
LEG PRESS CALVE RAISES 3 10-12 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 1 1 0
LARSEN PRESS 4 0 #VALUE!
SEATED SHOULDER PRESS 4 10-12 0
BARBELL ROWS 4 10-12 0
MACHINE CHEST PRESS 3 10-12 0
PREACHER CURLS 4 10-12 0
DIPS 4 10-12 0
UPRIGHT ROWS 1 MYO REPS 0
REVERSE PEC DECK 3 10-12 0
WEIGHTED V-UPS 4 - -
- - - -

0.0
WEEK 5
SQUAT 1 3 0
SQUAT 4 5 #VALUE!
- - - -

BENCH PRESS 1 3 0
BENCH PRESS 0 5 0
- - - -
- - - -

SEAL ROWS 4 15-12-10-8 0
DB SHRUGS 3 8-10 0
- - - -

DEADLIFT 1 3 0
PAUSED SQUAT 1 1 0
PAUSED SQUAT 1 4 0
PAUSED SQUAT 3 6 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 1 1 0
DIPS 4 10-12 0
- - - -

0.0
WEEK 8
SQUAT 1 2 0
SQUAT 4 5 #VALUE!
PAUSED DEADLIFT 1 6 0
BELT SQUAT 3 8-10 0
- - - -

BENCH PRESS 1 2 0
BENCH PRESS 0 5 0
- - - -
- - - -

CABLE ROWS 4 6-8 0
SEAL ROWS 4 10-8-6-4 0
DB SHRUGS 3 8-10 0
- - - -

DEADLIFT 1 2 0
PAUSED SQUAT 1 1 0
PAUSED SQUAT 4 6 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 1 1 0
LARSEN PRESS 4 6 0
DIPS 4 8-10 0
- - - -

0.0
WEEK 11
SQUAT 1 1 0
SQUAT 5 3 #VALUE!
BELT SQUAT 3 8-10 0
- - - -

BENCH PRESS 1 1 0
BENCH PRESS 0 3 0
- - - -
- - - -

CABLE ROWS 4 6-8 0
SEAL ROWS 4 10-8-6-4 0
DB SHRUGS 3 8-10 0
- - - -

DEADLIFT 1 1 0
PAUSED SQUAT 1 1 0
PAUSED SQUAT 4 5 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 1 1 0
LARSEN PRESS 4 5 0
DIPS 4 8-10 0
- - - -

0.0
Cumulative Volume
#VALUE!
#VALUE!
1000
#VALUE!
#VALUE!
#VALUE!
#VALUE! 900
#VALUE!
#VALUE!
#VALUE!
#VALUE! 800
#VALUE!
#VALUE!
700

Cumulative Volume
#VALUE!
600
#VALUE!
OLUME
500
600
#VALUE!
#VALUE!
#VALUE!
VOLUME
500
#VALUE!
#VALUE!
#VALUE!
#VALUE! 400
#VALUE!
#VALUE!
#VALUE!
300

Cumulative Volume
#VALUE! 200
#VALUE!
#VALUE!
#VALUE!
#VALUE! 100
#VALUE!
#VALUE!
#VALUE!
0 0 0
#VALUE! 0
1 2 3
#VALUE!
#VALUE!
#VALUE!
WEEK 2
SQUAT 1 4 #REF!
SQUAT 4 6 #REF!
#REF! 1 10 #REF!
#REF! 2 10 #REF!
QUAD OPTION 3 10-12 0
HAMSTRING OPTION 3 10-12 0
- - - -

BENCH PRESS 1 4 #REF!
#REF! #REF! #REF! #REF!
DB PRESS 3 10-12 0
CHEST ISOLATION 1 MYO REPS 0
INCLINE PRONE LATERAL RAISES 3 15-20 0
INCLINE DB SKULL CRUSHERS 4 12-15 0
ROPE TRICEP PUSHDOWNS 1 MYO REPS 0
- - - -

VERTICAL PULL 1 DENSITY 0
CABLE ROW 4 10-12 0
SMITH MACHINE ROW / HORIZONTAL PULL 4 15-12-10-8 0
EZ BAR PREACHER CURLS 4 10 0
INCLINE DB CURLS 3 12-15 0
HIGH CABLE CURLS 1 MYO REPS 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 4 #REF!
DEADLIFT 4 5 #REF!
#REF! 1 1 #REF!
#REF! 1 6 #REF!
#REF! 3 8 #REF!
SINGLE LEG QUAD OPTION 3 15-20 0
GLUTE OPTION 3 10-12 0
- - - -

#REF! 1 1 #REF!
#REF! 4 0 #REF!
VERTICAL PUSH SHOULDERS 4 10-12 0
HORIZONTAL PULL 4 10-12 0
EZ BAR REVERSE CURLS 4 10-12 0
STRAIGHT BAR TRICEP PUSHDOWNS 4 10-12 0
CABLE LATERAL RAISES 1 MYO REPS 0
DEADBUGS 4 - -
- - - -
0.0
WEEK 5
SQUAT 1 3 0
SQUAT 4 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
- - - -

BENCH PRESS 1 3 0
BENCH PRESS 0 5 0
DB PRESS 3 10-12 0
- - - -

CABLE ROW 4 10-12 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 3 0
DEADLIFT 4 5 #REF!
#REF! 1 1 0
#REF! 1 4 0
#REF! 3 6 0
- - - -

#REF! 1 1 0
#REF! 4 0 #REF!
DEADBUGS 4 - -
- - - -

0.0
WEEK 8
SQUAT 1 2 0
SQUAT 4 5 #REF!
#REF! 1 6 0
#REF! 2 6 0
- - - -

BENCH PRESS 1 2 0
BENCH PRESS 0 5 0
DB PRESS 3 8-10 0
- - - -

CABLE ROW 4 6-8 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 2 0
DEADLIFT 4 5 #REF!
#REF! 1 1 0
#REF! 4 6 0
- - - -

#REF! 1 1 0
#REF! 4 6 0
DEADBUGS 4 - -
- - - -

0.0
WEEK 11
SQUAT 1 1 0
SQUAT 5 3 #REF!
#REF! 1 4 0
#REF! 2 4 0
- - - -

BENCH PRESS 1 1 0
BENCH PRESS 0 3 0
DB PRESS 3 8-10 0
- - - -

CABLE ROW 4 6-8 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 1 0
DEADLIFT 5 2 #REF!
#REF! 1 1 0
#REF! 4 5 0
- - - -

#REF! 1 1 0
#REF! 4 5 0
DEADBUGS 4 - -
- - - -

0.0
WEEK 2
DAILY VOLUME RPE TEMPO
0 7 -
#VALUE! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -

0 7 -
0 - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 7 -
#VALUE! - -
0 6.5 -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#VALUE! - -

0 6.5 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 5
0 8.5 -
#VALUE! - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -

0 8.5 -
0 - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 8 -
#VALUE! - -
0 8 -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#VALUE! - -

0 8 -
#VALUE! 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 8
0 7 -
#VALUE! - -
0 6.5 -
0 - -
- 7-8 -
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928
0 0 0 0 0 0 0 0
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WEEK
WEEK 2
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WEEK 8
0 7 -
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0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
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0 7 -
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- - -
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- 7-8 -
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- - -
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0.0
WEEK 11
0 8.5 -
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0 8 -
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- 8 -
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- - -
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR
OPENING
ATTEMPTS FOR
THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
15 Weekly Squat Volume

Weekly Bench Volume
Weekly Deadlift Volume
3
15 Weekly Squat Volume 4
Weekly Bench Volume 5
Weekly Deadlift Volume 6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
0 0 0
9
0 11 12
10
11
12
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DROP DOWN →
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DAY'S COMMENTS
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DAY'S COMMENTS
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DAY'S COMMENTS DROP DOWN →
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
WEEK 3
SQUAT 1 4 0
SQUAT 4 6 #VALUE!
- - - -

BENCH PRESS 1 4 0
BENCH PRESS 0 6 0
- - - -
- - - -

SEAL ROWS 4 15-12-10-8 0
DB SHRUGS 3 8-10 0
- - - -

DEADLIFT 1 4 0
PAUSED SQUAT 1 1 0
PAUSED SQUAT 1 6 0
PAUSED SQUAT 3 8 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 1 1 0
DIPS 4 10-12 0
- - - -

0.0
WEEK 6 / DELOAD
SQUAT 1 3 0
SQUAT 3 5 #VALUE!
- - - -

BENCH PRESS 1 3 0
BENCH PRESS 3 5 0
- - - -
- - - -

SEAL ROWS 3 15-12-10-8 0
DB SHRUGS 2 8-10 0
- - - -

DEADLIFT 1 3 0
PAUSED SQUAT 1 1 0
PAUSED SQUAT 1 4 0
PAUSED SQUAT 3 6 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 1 1 0
DIPS 3 10-12 0
- - - -

0.0
WEEK 9
SQUAT 1 2 0
SQUAT 4 4 #VALUE!
BELT SQUAT 3 8-10 0
- - - -

BENCH PRESS 1 2 0
BENCH PRESS 0 4 0
- - - -
- - - -

CABLE ROWS 4 6-8 0
SEAL ROWS 4 10-8-6-4 0
DB SHRUGS 3 8-10 0
- - - -

DEADLIFT 1 2 0
PAUSED SQUAT 1 1 0
PAUSED SQUAT 4 5 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 1 1 0
LARSEN PRESS 4 5 0
DIPS 4 8-10 0
- - - -

0.0
OPENING ATTEMPTS FOR TEST DAY

THE WEIGHT FOR THIS WEEK WILL BE GENER
SQUAT 0 WHEN YOU ENTER YOUR OPENING ATTEMPTS
TABLE TO THE RIGHT. (OPENERS SHOULD BE R
BENCH PRESS 0
DEADLIFT 0 WEEK 12 / TEST
DEADLIFT 1 1 0
DEADLIFT 4 2 0
LARSEN PRESS 3 4 0
NEUTRAL GRIP PULL-DOWNS 2 8-10 0
- - - -

SQUAT 1 1 0
SQUAT 4 3 0
BENCH PRESS 1 1 0
BENCH PRESS 4 3 0
DB HAMMER CURLS 2 6-8 0
- - - -
REST FOR 2 OR 3 DAYS BETW

SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -

0.0
Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
Weekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
928
0
0
515
0
0

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
WEEK 3
SQUAT 1 4 #REF!
SQUAT 4 6 #REF!
#REF! 1 9 #REF!
#REF! 2 9 #REF!
- - - -

DB PRESS 3 10-12 0
- - - -

CABLE ROW 4 10-12 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 4 #REF!
DEADLIFT 4 5 #REF!
#REF! 1 1 #REF!
#REF! 1 6 #REF!
#REF! 3 8 #REF!
- - - -

#REF! 1 1 #REF!
#REF! 4 0 #REF!
DEADBUGS 4 - -
- - - -
0.0
WEEK 6 / DELOAD
SQUAT 1 3 0
SQUAT 3 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
- - - -

BENCH PRESS 1 3 0
BENCH PRESS 3 5 0
- - - -
DB PRESS 2 10-12 0
- - - -

CABLE ROW 3 10-12 0
DB SHRUGS 2 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 3 0
DEADLIFT 3 5 #REF!
#REF! 1 1 0
#REF! 1 4 0
#REF! 3 6 0
- - - -

#REF! 1 1 0
#REF! 3 0 #REF!
DEADBUGS 4 - -
- - - -

0.0
WEEK 9
SQUAT 1 2 0
SQUAT 4 4 #REF!
#REF! 1 5 0
#REF! 2 5 0
- - - -

BENCH PRESS 1 2 0
BENCH PRESS 0 4 0
DB PRESS 3 8-10 0
- - - -

CABLE ROW 4 6-8 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 2 0
DEADLIFT 4 4 #REF!
#REF! 1 1 0
#REF! 4 5 0
- - - -

#REF! 1 1 0
#REF! 4 5 0
DEADBUGS 4 - -
- - - -

0.0
WEEK 3
0 7.5 -
#VALUE! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -

0 7.5 -
0 - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 7.5 -
#VALUE! - -
0 7 -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#VALUE! - -

0 7 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 6 / DELOAD
0 6 -
#VALUE! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -

0 6 -
0 - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 6 -
#VALUE! - -
0 7 -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#VALUE! - -

0 7 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 9
0 7.5 -
#VALUE! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -

0 7.5 -
0 - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 7 -
#VALUE! - -
0 7 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#VALUE! - -

0 7.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
0 - -

0.0
WEIGHT FOR THIS WEEK WILL BE GENERATED

YOU ENTER YOUR OPENING ATTEMPTS IN THE
TO THE RIGHT. (OPENERS SHOULD BE RPE 6-7)
WEEK 12 / TEST
0 - -
0 - -
0 4,5,6 -
- 5-7 -
- 5-7 -
- 5-7 -
- - -
0 - -
0 - -

0 - -
0 - -
0 - -
0 - -
- 5-7 -
- 5-7 -
- 5-7 -
- - -
0 - -
0 - -
R 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

0 9-10 -
0 9-10 -
0 9-10 -
- - -

0.0
WEEK 3
#REF! 7.5 -
#REF! - -
#REF! 7 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -

#REF! 7.5 -
#REF! - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#REF! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#REF! 7.5 -
#REF! - -
#REF! 7 -
#REF! 7.5 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -

#REF! 7 -
#REF! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#REF! - -
0.0
WEEK 6 / DELOAD
0 6 -
#REF! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -

0 6 -
0 - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 6 -
#REF! - -
0 7 -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#REF! - -

0 7 -
#REF! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#REF! - -

0.0
WEEK 9
0 7.5 -
#REF! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -

0 7.5 -
0 - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 7 -
#REF! - -
0 7 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#REF! - -

0 7.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
0 - -

0.0
NOTES
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-
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-
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NO FATIGUE DROPS.
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WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
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ASCENDING SETS. RPE 4,5,6.
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ADDITIONAL NOTES
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DAY 2 AND DAY 3.

ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
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#REF!
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NO FATIGUE DROPS.
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#REF!
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM
SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW
SOME LOVE!
DAY 1 (LOWER) SETS REPS

MOST OF THE ACESSORIES HAVE A SQUAT 1 4
DROP DOWN MENU WITH
MULTIPLE OPTIONS. YOU CAN CLICK SQUAT 4 6
ON THE ACCESSORY ITSELF AND
OPEN THE MENU TO SELECT. STIFF LEGGED DEADLIFT 1 10
- - -
DAY 2 (PUSH) SETS REPS

IF YOU'RE WONDERING WHY
BENCH HAS "0" SETS LISTED PLEASE BENCH PRESS 1 4
CHECK THE FAQ PAGE! IT'S THE
FIRST QUESTION. BENCH PRESS 0 6
- - -
- - -
DAY 3 (PULL) SETS REPS

DB SHRUGS 3 8-10
- - -
DAY 4 (LEGS) SETS REPS

DEADLIFT 1 4
DEADLIFT 4 5
PAUSED SQUAT 1 1
PAUSED SQUAT 1 6
PAUSED SQUAT 3 8
- - -
DAY 5 (UPPER) SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 3 0
- - -
DAY 1 SETS REPS

SQUAT 1 3
SQUAT 4 5
BELT SQUAT 3 10-12
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 0 5
- - -
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROWS 4 10-12
SEAL ROWS 4 15-12-10-8
DB HAMMER CURLS 4 10
DB SHRUGS 3 8-10
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 4 5
PAUSED SQUAT 1 1
PAUSED SQUAT 1 5
PAUSED SQUAT 3 7
HIP THRUSTERS 3 10-12
SIDE PLANKS 3 -
- - -
DAY 5 SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 4 0
BARBELL ROWS 4 10-12
DIPS 4 10-12
WEIGHTED V-UPS 4 -
- - -
DAY 1 SETS REPS

YOU CAN CHANGE SOME OR ALL OF SQUAT 1 2
YOUR ACCSESSORY OPTIONS FOR
THE SECOND PHASE OF THE SQUAT 4 5
PROGRAM. (YOU DON'T NEED TO) PAUSED DEADLIFT 1 6
PAUSED DEADLIFT 2 6
- - -
DAY 2 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 5
- - -
- - -
DAY 3 SETS REPS

DB SHRUGS 3 8-10
- - -
DAY 4 SETS REPS

DEADLIFT 1 2
DEADLIFT 4 5
PAUSED SQUAT 1 1
PAUSED SQUAT 4 6
- - -
DAY 5 SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 4 6
- - -
DAY 1 SETS REPS
SQUAT 1 1
SQUAT 5 3
PAUSED DEADLIFT 1 5
PAUSED DEADLIFT 2 5
BELT SQUAT 3 8-10
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 0 4
- - -
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROWS 4 6-8
SEAL ROWS 4 12-10-8-6
DB HAMMER CURLS 4 8
DB SHRUGS 3 8-10
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT 5 3
PAUSED SQUAT 1 1
PAUSED SQUAT 4 5
HIP THRUSTERS 3 6-8
SIDE PLANKS 3 -
- - -
DAY 5 SETS REPS

LARSEN PRESS 1 1
LARSEN PRESS 4 5
BARBELL ROWS 4 6-8
DIPS 4 8-10
WEIGHTED V-UPS 4 -
- - -
PROGRAM ANALYSIS
Body Weight
1.0
0.9
0.8
0.7
0.6
BODY WEIGHT
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10
WEEK
1
LUMe
1
VOLUMe
1
0 0 0 0
0
1 2 3 4
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIOREVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDWIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS
MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
DAY 1 SETS REPS
SQUAT 1 4
SQUAT 4 6
#REF! 1 10
#REF! 2 10
QUAD OPTION 3 10-12
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 6
#REF! #REF! #REF!
DB PRESS 3 10-12
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROW 4 10-12
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 4
DEADLIFT 4 5
#REF! 1 1
#REF! 1 6
#REF! 3 8
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 3 0
DEADBUGS 4 -
- - -
DAY 1 SETS REPS
SQUAT 1 3
SQUAT 4 5
#REF! 1 8
#REF! 2 8
QUAD OPTION 3 10-12
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 0 5
#REF! #REF! #REF!
DB PRESS 3 10-12
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROW 4 10-12
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 4 5
#REF! 1 1
#REF! 1 5
#REF! 3 7
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 4 0
DEADBUGS 4 -
- - -
DAY 1 SETS REPS

SQUAT 1 2
SQUAT 4 5
#REF! 1 6
#REF! 2 6
QUAD OPTION 3 8-10
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 5
#REF! #REF! #REF!
DB PRESS 3 8-10
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROW 4 6-8
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 2
DEADLIFT 4 5
#REF! 1 1
#REF! 4 6
GLUTE OPTION 3 6-8
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 4 6
DEADBUGS 4 -
- - -
DAY 1 SETS REPS

SQUAT 1 1
SQUAT 5 3
#REF! 1 5
#REF! 2 5
QUAD OPTION 3 8-10
CABLE CRUNCHES 3 -
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 0 4
#REF! #REF! #REF!
DB PRESS 3 8-10
WEIGHTED PLANKS 4 -
- - -
DAY 3 SETS REPS

CABLE ROW 4 6-8
DB SHRUGS 3 8-10
MCGILL BIG 3 4 -
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT 5 3
#REF! 1 1
#REF! 4 5
GLUTE OPTION 3 6-8
CABLE CRUNCHES 3 -
- - -
DAY 5 SETS REPS

#REF! 1 1
#REF! 4 5
DEADBUGS 4 -
- - -
WEEK 1 / INTRO
#VALUE! #VALUE! 6.5 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #VALUE! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

#VALUE! #VALUE! - -
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 6 -
#VALUE! #VALUE! 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -

0.0
WEEK 4
#VALUE! #VALUE! - -
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #VALUE! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

#VALUE! #VALUE! - -
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -

0.0
WEEK 7
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #VALUE! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -

0.0
WEEK 10
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
- - - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #VALUE! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

#VALUE! #VALUE! - -
#VALUE! #VALUE! 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -

#VALUE! #VALUE! 8 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -

0.0
Week Body Weight
Start ???
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
9 0.0
10 0.0
.0 0.0 0.0 0.0 0.0
11 0.0
8 9 10 11 12
12 0.0
Weekly Cumulati ve Volume For Each Main Lift

0 0 0 0 0 0
4 5 6 7 8 9
WEEK
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
WEEK 1 / INTRO
#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! 6.5 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -

#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #REF! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! 6 -
#REF! #REF! 6.5 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -

#REF! #REF! 6 -
#REF! #REF! 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
0.0
WEEK 4
#REF! #REF! 7.5 -
#REF! #REF! - -
#REF! #REF! 8 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -

#REF! #REF! 8 -
#REF! #REF! - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- #REF! - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

#REF! #REF! 7.5 -
#REF! #REF! - -
#REF! #REF! 7.5 -
#REF! #REF! 8 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -

#REF! #REF! 7.5 -
#REF! #REF! 7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -

0.0
WEEK 7
0 0 6 -
#REF! #REF! - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -

0 0 6 -
0 0 - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 0 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 6 -
#REF! #REF! - -
0 0 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #REF! - -

0 0 6 -
0 0 4,5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -

0.0
WEEK 10
0 0 8 -
#REF! #REF! - -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -

0 0 8 -
0 0 - -
#REF! #REF! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - 8 -
- - - -
- 0 - -

0 - - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -

0 0 7.5 -
#REF! #REF! - -
0 0 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -
- #REF! - -

0 0 8 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
0 - 7-8 -
- - 8 -
- - - -
- 0 - -

0.0
THIS IS THE (%) BASED VERSION OF THIS PROGRAM, MOST NUM
RECOMMENDED FOR YOU BUT YOU CAN STILL ADJUST THEM UP
MANUALLY BASED ON THE LISTED RPE & HOW YOU FEEL ON T
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
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ti ve Volume For Each Main Lift
W
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7 8 9 10 11 12
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
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S PROGRAM, MOST NUMBERS ARE
N STILL ADJUST THEM UP OR DOWN
E & HOW YOU FEEL ON THE DAY!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
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Week
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2
3
4
5
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Week
1
2

3
4
Weekly Bench Cumulative Volume 5
Weekly Deadlift Cumulative Volume 6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
0
9
12
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12
DAY'S COMMENTS
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
WEEK 2
SQUAT 1 4 #VALUE!
SQUAT 4 6 #VALUE!
STIFF LEGGED DEADLIFT 1 10 #VALUE!
- - - -

BENCH PRESS 1 4 #VALUE!
- - - -
- - - -

SEAL ROWS 4 15-12-10-8 0
DB SHRUGS 3 8-10 0
- - - -

PAUSED SQUAT 1 1 #VALUE!
SIDE PLANKS 3 - -
- - - -

DIPS 4 10-12 0
- - - -

0.0
WEEK 5
SQUAT 1 3 #VALUE!
SQUAT 4 5 #VALUE!
- - - -

- - - -
- - - -

SEAL ROWS 4 15-12-10-8 0
DB SHRUGS 3 8-10 0
- - - -

SIDE PLANKS 3 - -
- - - -

DIPS 4 10-12 0
- - - -

0.0
WEEK 8
SQUAT 1 2 #VALUE!
SQUAT 4 5 #VALUE!
PAUSED DEADLIFT 1 6 #VALUE!
BELT SQUAT 3 8-10 0
- - - -

- - - -
- - - -

CABLE ROWS 4 6-8 0
SEAL ROWS 4 12-10-8-6 0
DB SHRUGS 3 8-10 0
- - - -

PAUSED SQUAT 4 6 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 4 6 0
DIPS 4 8-10 0
- - - -

0.0
WEEK 11
SQUAT 1 1 #VALUE!
SQUAT 5 3 #VALUE!
BELT SQUAT 3 8-10 0
- - - -

- - - -
- - - -

CABLE ROWS 4 6-8 0
SEAL ROWS 4 12-10-8-6 0
DB SHRUGS 3 8-10 0
- - - -

PAUSED SQUAT 4 5 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 4 5 0
DIPS 4 8-10 0
- - - -

0.0
Cumulative Volume
#VALUE!
#VALUE!
1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Cumulative Volume
#VALUE!
#VALUE!
OLUME
1
#VALUE!
#VALUE!
#VALUE!
VOLUME
1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0 0 0
#VALUE! 0
1 2 3
#VALUE!
#VALUE!
#VALUE!
WEEK 2
SQUAT 1 4 #REF!
SQUAT 4 6 #REF!
#REF! 1 10 #REF!
#REF! 2 10 #REF!
- - - -

DB PRESS 3 10-12 0
- - - -

CABLE ROW 4 10-12 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 4 #REF!
DEADLIFT 4 5 #REF!
#REF! 1 1 #REF!
#REF! 1 6 #REF!
#REF! 3 8 #REF!
- - - -

#REF! 1 1 #REF!
#REF! 4 0 #REF!
DEADBUGS 4 - -
- - - -
0.0
WEEK 5
SQUAT 1 3 0
SQUAT 4 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
- - - -

BENCH PRESS 1 3 0
BENCH PRESS 0 5 0
DB PRESS 3 10-12 0
- - - -

CABLE ROW 4 10-12 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 3 0
DEADLIFT 4 5 #REF!
#REF! 1 1 0
#REF! 1 4 0
#REF! 3 6 0
- - - -

#REF! 1 1 0
#REF! 4 0 #REF!
DEADBUGS 4 - -
- - - -

0.0
WEEK 8
SQUAT 1 2 0
SQUAT 4 5 #REF!
#REF! 1 6 0
#REF! 2 6 0
- - - -

BENCH PRESS 1 2 0
BENCH PRESS 0 5 0
DB PRESS 3 8-10 0
- - - -

CABLE ROW 4 6-8 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 2 0
DEADLIFT 4 5 #REF!
#REF! 1 1 0
#REF! 4 6 0
- - - -

#REF! 1 1 0
#REF! 4 6 0
DEADBUGS 4 - -
- - - -

0.0
WEEK 11
SQUAT 1 1 0
SQUAT 5 3 #REF!
#REF! 1 4 0
#REF! 2 4 0
- - - -

BENCH PRESS 1 1 0
BENCH PRESS 0 3 0
DB PRESS 3 8-10 0
- - - -

CABLE ROW 4 6-8 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 1 0
DEADLIFT 5 2 #REF!
#REF! 1 1 0
#REF! 4 5 0
- - - -

#REF! 1 1 0
#REF! 4 5 0
DEADBUGS 4 - -
- - - -

0.0
WEEK 2
#VALUE! 7 -
#VALUE! - -
#VALUE! 7 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
#VALUE! - -
- - -
- 7-8 -
- - -
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- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#VALUE! - -

- - -
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- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#VALUE! 7 -
#VALUE! - -
#VALUE! 6.5 -
#VALUE! 7 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 6.5 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
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0.0
WEEK 5
#VALUE! 8.5 -
#VALUE! - -
#VALUE! 8.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 8.5 -
#VALUE! - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#VALUE! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#VALUE! 8 -
#VALUE! - -
#VALUE! 8 -
#VALUE! 8.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 8 -
#VALUE! 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 8
#VALUE! 7 -
#VALUE! - -
#VALUE! 6.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
#VALUE! - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#VALUE! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#VALUE! 7 -
#VALUE! - -
#VALUE! 6.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 11
#VALUE! 8.5 -
#VALUE! - -
#VALUE! 8 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 8.5 -
#VALUE! - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#VALUE! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#VALUE! 8.5 -
#VALUE! - -
#VALUE! 7.5 -
0 6,7,8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 8 -
0 6,7,8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
0 0 0 0 0 0 0 0
2 3 4 5 6 7 8 9
WEEK
WEEK 2
#REF! 7 -
#REF! - -
#REF! 7 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -

#REF! 7 -
#REF! - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#REF! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#REF! 7 -
#REF! - -
#REF! 6.5 -
#REF! 7 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -

#REF! 6.5 -
#REF! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#REF! - -
0.0
WEEK 5
0 8.5 -
#REF! - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -

0 8.5 -
0 - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 8 -
#REF! - -
0 8 -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#REF! - -

0 8 -
#REF! 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#REF! - -

0.0
WEEK 8
0 7 -
#REF! - -
0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -

0 7 -
0 - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 7 -
#REF! - -
0 6.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#REF! - -

0 7 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
0 - -

0.0
WEEK 11
0 8.5 -
#REF! - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -

0 8.5 -
0 - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 8.5 -
#REF! - -
0 7.5 -
0 6,7,8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#REF! - -

0 8 -
0 6,7,8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
0 - -

0.0
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0 0 0 0 0 0 0 0
5 6 7 8 9 10 11 12
WEEK
NOTES
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#REF!
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NOTES
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR
OPENING
ATTEMPTS FOR
THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
Weekly Squat Volume

Weekly Bench Volume
3
Weekly Squat Volume 4
Weekly Bench Volume 5
Weekly Deadlift Volume 6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
0 0
9
0 11 12
10
11
12
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
WEEK 3
SQUAT 1 4 #VALUE!
SQUAT 4 6 #VALUE!
- - - -

- - - -
- - - -

SEAL ROWS 4 15-12-10-8 0
DB SHRUGS 3 8-10 0
- - - -

SIDE PLANKS 3 - -
- - - -

DIPS 4 10-12 0
- - - -

0.0
WEEK 6 / DELOAD
SQUAT 1 3 #VALUE!
SQUAT 3 5 #VALUE!
- - - -

- - - -
- - - -

SEAL ROWS 3 15-12-10-8 0
DB SHRUGS 2 8-10 0
- - - -

SIDE PLANKS 3 - -
- - - -

DIPS 3 10-12 0
- - - -

0.0
WEEK 9
SQUAT 1 2 #VALUE!
SQUAT 4 4 #VALUE!
BELT SQUAT 3 8-10 0
- - - -

- - - -
- - - -

CABLE ROWS 4 6-8 0
SEAL ROWS 4 12-10-8-6 0
DB SHRUGS 3 8-10 0
- - - -

PAUSED SQUAT 4 5 0
SIDE PLANKS 3 - -
- - - -

LARSEN PRESS 4 5 0
DIPS 4 8-10 0
- - - -

0.0
OPENING ATTEMPTS FOR TEST DAY

YOU CAN CHANGE YOUR OPENING ATTEMPTS
SQUAT ### WOULD LIKE TO, THESE NUMBERS ARE JU
ESTIMATES BASED ON YOUR OLD MAXES
BENCH PRESS ###
DEADLIFT ### WEEK 12 / TEST
LARSEN PRESS 3 4 0
NEUTRAL GRIP PULL-DOWNS 2 8-10 0
- - - -

SQUAT 1 1 #VALUE!
SQUAT 4 3 #VALUE!
DB HAMMER CURLS 2 6-8 0
- - - -
REST FOR 2 OR 3 DAYS BETW

SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -

0.0
Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
WEEK 3
SQUAT 1 4 #REF!
SQUAT 4 6 #REF!
#REF! 1 9 #REF!
#REF! 2 9 #REF!
- - - -

DB PRESS 3 10-12 0
- - - -

CABLE ROW 4 10-12 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 4 #REF!
DEADLIFT 4 5 #REF!
#REF! 1 1 #REF!
#REF! 1 6 #REF!
#REF! 3 8 #REF!
- - - -

#REF! 1 1 #REF!
#REF! 4 0 #REF!
DEADBUGS 4 - -
- - - -
0.0
WEEK 6 / DELOAD
SQUAT 1 3 0
SQUAT 3 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
- - - -

BENCH PRESS 1 3 0
BENCH PRESS 3 5 0
- - - -
DB PRESS 2 10-12 0
- - - -

CABLE ROW 3 10-12 0
DB SHRUGS 2 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 3 0
DEADLIFT 3 5 #REF!
#REF! 1 1 0
#REF! 1 4 0
#REF! 3 6 0
- - - -

#REF! 1 1 0
#REF! 3 0 #REF!
DEADBUGS 4 - -
- - - -

0.0
WEEK 9
SQUAT 1 2 0
SQUAT 4 4 #REF!
#REF! 1 5 0
#REF! 2 5 0
- - - -

BENCH PRESS 1 2 0
BENCH PRESS 0 4 0
DB PRESS 3 8-10 0
- - - -

CABLE ROW 4 6-8 0
DB SHRUGS 3 8-10 0
MCGILL BIG 3 4 - -
- - - -

DEADLIFT 1 2 0
DEADLIFT 4 4 #REF!
#REF! 1 1 0
#REF! 4 5 0
- - - -

#REF! 1 1 0
#REF! 4 5 0
DEADBUGS 4 - -
- - - -

0.0
WEEK 3
#VALUE! 7.5 -
#VALUE! - -
#VALUE! 7 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7.5 -
#VALUE! - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#VALUE! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#VALUE! 7.5 -
#VALUE! - -
#VALUE! 7 -
#VALUE! 7.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 6 / DELOAD
#VALUE! 6 -
#VALUE! - -
#VALUE! 6 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 6 -
#VALUE! - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#VALUE! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#VALUE! 6 -
#VALUE! - -
#VALUE! 7 -
#VALUE! 6 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7 -
#VALUE! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
WEEK 9
#VALUE! 7.5 -
#VALUE! - -
#VALUE! 7 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7.5 -
#VALUE! - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#VALUE! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#VALUE! 7 -
#VALUE! - -
#VALUE! 7 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -

#VALUE! 7.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#VALUE! - -

0.0
N CHANGE YOUR OPENING ATTEMPTS IF YOU

OULD LIKE TO, THESE NUMBERS ARE JUST
STIMATES BASED ON YOUR OLD MAXES.
WEEK 12 / TEST
#VALUE! - -
#VALUE! - -
0 4,5,6 -
- 5-7 -
- 5-7 -
- 5-7 -
- - -
0 - -
#VALUE! - -

#VALUE! - -
#VALUE! - -
#VALUE! - -
#VALUE! - -
- 5-7 -
- 5-7 -
- 5-7 -
- - -
#VALUE! - -
#VALUE! - -
R 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

0 9-10 -
0 9-10 -
0 9-10 -
- - -

0.0
WEEK 3
#REF! 7.5 -
#REF! - -
#REF! 7 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -

#REF! 7.5 -
#REF! - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
#REF! - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

#REF! 7.5 -
#REF! - -
#REF! 7 -
#REF! 7.5 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -

#REF! 7 -
#REF! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#REF! - -
0.0
WEEK 6 / DELOAD
0 6 -
#REF! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -

0 6 -
0 - -
- - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 6 -
#REF! - -
0 7 -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#REF! - -

0 7 -
#REF! 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
#REF! - -

0.0
WEEK 9
0 7.5 -
#REF! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -

0 7.5 -
0 - -
#REF! - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 8 -
- - -
0 - -

- - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -

0 7 -
#REF! - -
0 7 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
0 - -
#REF! - -

0 7.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- 7-8 -
- 8 -
- - -
0 - -

0.0
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WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
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ASCENDING SETS. RPE 4,5,6.
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ADDITIONAL NOTES
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DAY 2 AND DAY 3.

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

top and the RPE to the left and get a good estimate
suit the conditions of the day.
RPE CALCULATOR
Calculator Reps RPE

Squat 1 8.5
Bench 5 8
Deadlift 4 8
VARIANT / OTHER 0
RPE / REPS 1 2
10 0 0
9.5 0 0
9 0 0
8.5 0 0
8 0 0
7.5 0 0
7 0 0
6.5 0 0
6 0 0
5.5 0 0
5 0 0
4 0 0
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve

subjective as it can vary from person to person but a
the lift. The RPE scale technically ranges from 1-10 b
Many times, when just getting into RPE or explainin

this would be most easily understood by saying that
RPE of 9, we would say that the athlete should pick
Many times, when just getting into RPE or explainin
this would be most easily understood by saying that
RPE of 9, we would say that the athlete should pick
As you use RPE more frequently and learn about it a

RPE of a top set, working set or warm-up should imp
actual execute this top set, the RPE was closer to a 9
5 to 10% to ensure that our effort on the day isn't ab
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Reverse snow angles.

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

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

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

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

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

93.90% ??? #VALUE!
81.10% ??? #VALUE!
83.70% ??? #VALUE!
If you have another lift or variant of a main lift th

percenatges based on RPE for, Use
← ENTER ANY MAX
3 4 5 6 7
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Rate of Percieved Exertions and is a method used to communicate the inte

to person but an example of an objective aspect of RPE is the bar speed du
ges from 1-10 but in practice only 6 to 10 are used. Anything below 6 is clas
RPE or explaining it to someone, the simpliest way to do so is by comparing

d by saying that the athlete should pick a weight that that would be 2 reps
ete should pick a weight that would leave them 1 rep away from failure afte
RPE or explaining it to someone, the simpliest way to do so is by comparing
d by saying that the athlete should pick a weight that that would be 2 reps
ete should pick a weight that would leave them 1 rep away from failure afte
learn about it as it relates to you in particular, you will see that it is much
m-up should impact our weight selection for the sets to come. For example,
was closer to a 9; In this case althought the recommended back downs are a
the day isn't above what it should be and that we continue to manage fati
youtube/google search.) WATCH THE MOBILITY

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

ed on RPE for, Use this chart!
8 9 10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
municate the intensity or recommended intensity of a particular lift or set.

s the bar speed during the lift, which can fairly reliably be used to judge the
ing below 6 is classified as too effortless to rank and anything above 10 is a
o is by comparing it to RIR (Reps In Reserve). For example if we were to ha

would be 2 reps away from failure with after completing 5 reps & If we we
y from failure after completing 5 reps. This is one of the most simple way o
o is by comparing it to RIR (Reps In Reserve). For example if we were to ha
would be 2 reps away from failure with after completing 5 reps & If we we
y from failure after completing 5 reps. This is one of the most simple way o
ee that it is much more nuanced that just simply "I could do 2 more reps" &
me. For example, if we had a recommended top set of 5 @ a recommende
back downs are at a particular % or % drop, it would be smart for us to dro
ue to manage fatigue smartly.
THE MOBILITY VIDEOS HERE:

NUS MOBILITY
nue it. You can also add to this warm-up or mix
week after training sessions or on rest days.
reps.
DEADLIFT VARIANT
DEFICIT DEADLIF
BLOCK PULL
PAUSED DEADLI
with the number of sets, reps and rest period solely

w. Using this chart you can take a look at the reps at the
eel, you can adjust the weight listed here up or down to
ty of a particular lift or set. For the most part RPE is
eliably be used to judge the amount of effort put into
k and anything above 10 is a failed lift/set.
or example if we were to have a set of 5 @ an RPE of 8,

ompleting 5 reps & If we were to have a set of 5 @ an
ne of the most simple way of quickly getting into RPE.
or example if we were to have a set of 5 @ an RPE of 8,
ompleting 5 reps & If we were to have a set of 5 @ an
ne of the most simple way of quickly getting into RPE.
y "I could do 2 more reps" & you will also see that the
p set of 5 @ a recommended RPE of 7 and when we
would be smart for us to drop the back down weight by
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma
3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do
what your first main movement of the training day is).
eps for 1-2 sets. Feel out the movement, positioning,

Q: Why is the
1 A: No it's not a mistake, it's a fatigue manage
1 - Fill in the weight you do for your topset, this w
2 - Check the notes sectio

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

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

2 A: In your order confirmation email there is an add
3 A: You should rest for 3-5 mins between your m
4 A: Most variations are roughly about 10-15
5 A: You should plug in 10-15lbs less in
6 A: Dro
7
7 A: No, the recommende
8 A: No, you can progr
9 A: You should not be goin

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

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

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

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

how it works.
already be done for

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

rk 100% of the time.
n rest for 6 mins.
ed numbers.
week.

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Welcome to your StrengthStudioTT Training progra

Six (6) sheets. The "Welcome" sheet is the sheet

Note: You need to open this program with Go

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

If you like the format and style of this program and

ram with Google sheets or Microsoft Excel (Version 2019 or Later)! If

WATCH THE FULL PROGRAM BREAKDOWN VIDE

EAKDOWN VIDEO HERE:

DEADLIFT VARIANT (PHASE 2)

one you can download the Microsoft Excel

r them and lets us know what we did well and

ching service. Once coaching spots are available

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra

QUICK QUESTIONNAIRE GUIDE

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

2. Rate your techniq

3. How well do you r

QUESTIONNAIRE - PART 3 - BENCH P

2. Rate your techniq

3. How well do you r

1. Rate your ability t

2. Rate your techniq

3. How well do you r

DON'T INCLUDE YOUR UNIT OF

IF YOU DON'T KNOW YOUR MAX

ressful is your life outside of the gym?

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

our technique on the Squat:

ell do you recover from higher intensities (higher percentages

our technique on the Bench Press:

ell do you recover from higher intensities (higher percentages

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

our technique on the Deadlift:

ell do you recover from higher intensities (higher percentages

for the Squat:

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

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

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

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

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

BENCH PRESS VARIANT

your program significantly:

you should lean toward 2.

ot of volume on this lift and recover well.

% if the RPE is too high!

DEADLIFT VARIANT - P2 SQUAT VARIANT

DAY 1 (LOWER) SETS REPS

DAY 2 (PUSH) SETS REPS

DAY 3 (PULL) SETS REPS

DAY 4 (LEGS) SETS REPS

DAY 5 (UPPER) SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 5 SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 5 SETS REPS

DAY 2 SETS REPS