13 REPS

STRENGTH PROGRAM
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INTRODUCTION
The 13 Reps Strength Program is named after the
Primary and Assistance Rep Protocol:
Primary Lift: Assistance Lifts:
1. 7 Reps 1. 6 Reps
2. 5 Reps 2. 8 Reps
3. 3 Reps 3. 10 Reps
4. 1 Rep 4. 12 Reps

The program follows a 4-week cycle (can be repeated

multiple times) with all exercises working off 4 sets.

Each slide shows how we can choose different exercise

selections and different training splits.

Note: Each session plan has 4 programmed exercises, so

feel free to include additional core or isolation work, etc.
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P USH – P UL L – SQUAT V 1
PUSH PULL SQUAT
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x7 7 1 4x7 7 1 4x7 7
BB BENCH 2 4x5 8 2 4x5 8 BB BACK 2 4x5 8
BB DEADLIFT
PRESS 3 4x3 9 3 4x3 9 SQUAT 3 4x3 9
4 4x1 10 4 4x1 10 4 4x1 10
1 4x6 10 1 4x6 10 1 4x6 10
SEATED DB 2 4x8 9 BB BENT- 2 4x8 9 2 4x8 9
BB RDL
PRESS 3 4x10 8 OVER ROW 3 4x10 8 3 4x10 8
4 4x12 7 4 4x12 7 4 4x12 7
1 4x6 10 1 4x6 ES 10 1 4x6 ES 10
2 4x8 9 DB SINGLE- 2 4x8 ES 9 2 4x8 ES 9
DB FLY DB RFESS
3 4x10 8 ARM ROW 3 4x10 ES 8 3 4x10 ES 8
4 4x12 7 4 4x12 ES 7 4 4x12 ES 7
1 4x6 10 1 4x6 10 1 4x6 10
EZ SKULL 2 4x8 9 EZ BICEPS 2 4x8 9 2 4x8 9
DB CALF RAISE
CRUSHER 3 4x10 8 CURL 3 4x10 8 3 4x10 8
4 4x12 7 4 4x12 7 4 4x12 7
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P USH – P UL L – SQUAT V 2
PUSH PULL SQUAT
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x7 7 1 4x7 7 1 4x7 7
BB STRICT 2 4x5 8 HEX BAR 2 4x5 8 BB FRONT 2 4x5 8
PRESS 3 4x3 9 DEADLIFT 3 4x3 9 SQUAT 3 4x3 9
4 4x1 10 4 4x1 10 4 4x1 10
1 4x6 10 1 4x6 10 1 4x6 10
2 4x8 9 BB PENDLAY 2 4x8 9 BB GOOD 2 4x8 9
FLAT DB PRESS
3 4x10 8 ROW 3 4x10 8 MORNING 3 4x10 8
4 4x12 7 4 4x12 7 4 4x12 7
1 4x6 10 1 4x6 10 1 4x6 ES 10
INCLINE DB 2 4x8 9 BB UPRIGHT 2 4x8 9 DB WALKING 2 4x8 ES 9
PRESS 3 4x10 8 ROW 3 4x10 8 LUNGE 3 4x10 ES 8
4 4x12 7 4 4x12 7 4 4x12 ES 7
1 4x6 10 1 4x6 10 1 4x6 ES 10
2 4x8 9 DB ZOTTMAN 2 4x8 9 DB SINGLE- 2 4x8 ES 9
EZ PULLOVER
3 4x10 8 CURL 3 4x10 8 LEG RDL 3 4x10 ES 8
4 4x12 7 4 4x12 7 4 4x12 ES 7
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SQUAT + D E AD L IF T – P USH – P UL L
SQUAT + DEADLIFT PUSH PULL
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x7 7 1 4x7 7 1 4x7 7
BB BACK 2 4x5 8 BB BENCH 2 4x5 8 BB PENDLAY 2 4x5 8
SQUAT 3 4x3 9 PRESS 3 4x3 9 ROW 3 4x3 9
4 4x1 10 4 4x1 10 4 4x1 10
1 4x7 7 1 4x6 10 1 4x6 10
2 4x5 8 SEATED DB 2 4x8 9 BB UPRIGHT 2 4x8 9
BB DEADLIFT
3 4x3 9 PRESS 3 4x10 8 ROW 3 4x10 8
4 4x1 10 4 4x12 7 4 4x12 7
1 4x6 ES 10 1 4x6 10 1 4x6 ES 10
2 4x8 ES 9 2 4x8 9 DB SINGLE- 2 4x8 ES 9
DB RFESS DB FLY
3 4x10 ES 8 3 4x10 8 ARM ROW 3 4x10 ES 8
4 4x12 ES 7 4 4x12 7 4 4x12 ES 7
1 4x6 10 1 4x6 10 1 4x6 10
2 4x8 9 EZ SKULL 2 4x8 9 EZ BICEPS 2 4x8 9
DB CALF RAISE
3 4x10 8 CRUSHER 3 4x10 8 CURL 3 4x10 8
4 4x12 7 4 4x12 7 4 4x12 7
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C HE ST + B AC K – L E G S – SHOUL D E R S+ AR M S
CHEST + BACK LEGS SHOULDERS + ARMS
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x7 7 1 4x7 7 1 4x7 7
BB BENCH 2 4x5 8 BB BACK 2 4x5 8 BB STRICT 2 4x5 8
PRESS 3 4x3 9 SQUAT 3 4x3 9 PRESS 3 4x3 9
4 4x1 10 4 4x1 10 4 4x1 10
1 4x6 10 1 4x6 10 1 4x6 10
SEATED DB 2 4x8 9 BB STIFF-LEG 2 4x8 9 DB LATERAL 2 4x8 9
PRESS 3 4x10 8 DEADLIFT 3 4x10 8 RAISE 3 4x10 8
4 4x12 7 4 4x12 7 4 4x12 7
1 4x6 10 1 4x6 ES 10 1 4x6 10
BB BENT- 2 4x8 9 2 4x8 ES 9 EZ BICEPS 2 4x8 9
DB RFESS
OVER ROW 3 4x10 8 3 4x10 ES 8 CURL 3 4x10 8
4 4x12 7 4 4x12 ES 7 4 4x12 7
1 4x6 ES 10 1 4x6 10 1 4x6 10
DB SINGLE- 2 4x8 ES 9 2 4x8 9 EZ SKULL 2 4x8 9
DB CALF RAISE
ARM ROW 3 4x10 ES 8 3 4x10 8 CRUSHER 3 4x10 8
4 4x12 ES 7 4 4x12 7 4 4x12 7
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SQUAT + P USH – D E AD L IFT + UP P E R P UL L

SQUAT + PUSH DEADLIFT + UPPER PULL
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x7 7 1 4x7 7

BB BACK 2 4x5 8 2 4x5 8

BB DEADLIFT
SQUAT 3 4x3 9 3 4x3 9
4 4x1 10 4 4x1 10
1 4x6 ES 10 1 4x6 10
2 4x8 ES 9 BB BENT- 2 4x8 9
DB RFESS
3 4x10 ES 8 OVER ROW 3 4x10 8
4 4x12 ES 7 4 4x12 7
1 4x7 7 1 4x6 ES 10

BB BENCH 2 4x5 8 DB SINGLE- 2 4x8 ES 9

PRESS 3 4x3 9 ARM ROW 3 4x10 ES 8
4 4x1 10 4 4x12 ES 7
1 4x6 10 1 4x6 10

SEATED DB 2 4x8 9 EZ BICEPS 2 4x8 9

PRESS 3 4x10 8 CURL 3 4x10 8
4 4x12 7 4 4x12 7
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SQUAT + D E AD L IF T – UP P E R P USH+ P UL L
SQUAT + DEADLIFT UPPER PUSH + PULL
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x7 7 1 4x7 7
BB BACK 2 4x5 8 BB BENCH 2 4x5 8
SQUAT 3 4x3 9 PRESS 3 4x3 9
4 4x1 10 4 4x1 10
1 4x7 7 1 4x6 10
2 4x5 8 BB BENT- 2 4x8 9
BB DEADLIFT
3 4x3 9 OVER ROW 3 4x10 8
4 4x1 10 4 4x12 7
1 4x6 ES 10 1 4x6 10
2 4x8 ES 9 SEATED DB 2 4x8 9
DB RFESS
3 4x10 ES 8 PRESS 3 4x10 8
4 4x12 ES 7 4 4x12 7
1 4x6 10 1 4x6 ES 10
2 4x8 9 DB SINGLE- 2 4x8 ES 9
DB CALF RAISE
3 4x10 8 ARM ROW 3 4x10 ES 8
4 4x12 7 4 4x12 ES 7
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