How to use this training template:

1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include in this mesocyle of training b

2.) On sheet b as well, fill in your rep maxes for the exercises you selected by typing them in. If you don't know the

3.) Your program should be well in place on sheet c "mesocycle" by this point.
Please fill out the rating scale for each available exercise (select from the drop-down menus in every blue cell) so th
The rating scale guide is just below the program itself if your scroll down on sheet c.
e in this mesocyle of training by picking them from the drop-down menu in each cell.

hem in. If you don't know the exact values, do your best to estimate them.

menus in every blue cell) so that your volume can be auto-adjusted to your responses.
Start Here ----->
Legs Move 1:
Legs Move 2:
Pushing Move 1:
Pushing Move 2:
Deadlift Move:
Hamstring Move:
Upper Body Pulling Move 1:
Upper Body Pulling Move 2:
Shoulder Move 1:
Shoulder Move 2:

* Add your bodyweight to moves that involve it, such as pullups and glute-ham raises
 1.) Choose Exercise From Dropdown Menu in Each Cell Below:
Low Bar Squat
Other Quad Move of Choice
Close Grip Bench Press
Standing Barbell Overhead Press
Other Deadlifting Derivative of Choice
45 Degree Back Raise
Underhand Pullups
Barbell Bent Rows
Dumbbell Lateral Raise
Cable Upright Row

ght to moves that involve it, such as pullups and glute-ham raises. When looking at the workout, subtract your bodyweight to get the weig
 2.) Type in RM of Each Exercise*:
5RM
5RM
5RM
5RM
5RM
8RM
8RM
8RM
8RM
8RM

ut, subtract your bodyweight to get the weight added via belt or dumbbell, etc…
 Week 1
Sets Weight Rep Goal Rep Results *Rating
Monday
Other Deadlifting Derivative of Choice 2 0 2/fail
Low Bar Squat 2 0 2/fail
Close Grip Bench Press 2 0 2/fail
45 Degree Back Raise 2 0 2/fail
Abs of choice (optional) 2 2/fail

Sets Weight Rep Goal Rep Results *Rating

Tuesday
Other Quad Move of Choice 5 0 2/fail
Standing Barbell Overhead Press 2 0 2/fail
Underhand Pullups 2 0 2/fail
Dumbbell Lateral Raise 2 0 2/fail
Abs of choice (optional) 2 2/fail

Sets Weight Rep Goal Rep Results *Rating

Thursday
Other Deadlifting Derivative of Choice 3 0 2/fail
Low Bar Squat 3 0 2/fail
Barbell Bent Rows 2 0 2/fail
Cable Upright Row 2 0 2/fail
Abs of choice (optional) 2 2/fail

Sets Weight Rep Goal Rep Results *Rating

Friday
Close Grip Bench Press 4 0 2/fail
Other Quad Move of Choice 2 0 Triples
Underhand Pullups 2 0 2/fail
Dumbbell Lateral Raise 2 0 2/fail
Abs of choice (optional) 2 2/fail

3.) *Rating Guide:

(1: The reps moved pretty fast FOR THAT WEIGHT, and felt pretty light FOR THAT WEIGHT.)
(0: The reps moved ok FOR THAT WEIGHT, and felt decent FOR THAT WEIGHT.)
(-1 The reps moved pretty slowly FOR THAT WEIGHT, and felt pretty heavy FOR THAT WEIGHT.)
 Week 2 Week 3
Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

2 0 2/fail 2 0 2/fail 2
2 0 2/fail 2 0 2/fail 2
2 0 2/fail 2 0 2/fail 2
2 0 2/fail 3 0 2/fail 3
2 2/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

5 0 2/fail 5 0 2/fail 5
2 0 2/fail 2 0 2/fail 2
2 0 2/fail 3 0 2/fail 3
2 0 2/fail 3 0 2/fail 3
2 2/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

3 0 2/fail 3 0 2/fail 3
3 0 2/fail 3 0 2/fail 3
2 0 2/fail 3 0 2/fail 3
2 0 2/fail 3 0 2/fail 3
2 2/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

4 0 2/fail 4 0 2/fail 4
2 0 Triples 2 0 Triples 2
2 0 2/fail 3 0 2/fail 3
2 0 2/fail 3 0 2/fail 3
2 2/fail 3 2/fail 3
Week 4 Week 5: Deload
Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 2/3 reps of Week 1

0 1/fail 2 0 2/3 reps of Week 1
0 1/fail 2 0 2/3 reps of Week 1
0 1/fail 2 0 2/3 reps of Week 1
1/fail 2 2/3 reps of Week 1

Weight Reps Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 2/3 reps of Week 1

0 1/fail 2 0 2/3 reps of Week 1
0 1/fail 2 0 2/3 reps of Week 1
0 1/fail 2 0 2/3 reps of Week 1
1/fail 2 2/3 reps of Week 1
Rating:

Weight Reps Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 1/2 reps of Week 1

0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1

Weight Reps Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 1/2 reps of Week 1

0 Triples 2 0 Same reps as Week 1
0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1