Welcome to your StrengthStudioTT Training progr

program breakdown video and contact us if you n

where you will see the RPE based version of your
out. The "RPE, Warm-ups & Pre-hab" sheet is whe
some questions you may h

Note: You need to open this program with Go

 We made sure to make this program as deta

Email:
Instagram:

If you like the format and style of this program, yo

link below. Be sure to let us k
 raining program! This document consists of Six (6) sheets. The "Welcome"
act us if you need to. The "Start" sheet is where you'll enter your informati
ersion of your 7 weeks of programming laid out. The "Your Program (%)" is
" sheet is where you'll see further information on recommendations for the
ons you may have. PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDE

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

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

Email Us!
Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co
ure to let us know you came from this Program! Also we would love it if yo

1-On-1 Coaching!
Write A Review!
he "Welcome" sheet is the sheet you're on now and where you can see the
your information before you start the program. The "Your Program (RPE)"
rogram (%)" is where you'll see the percenatge based version of your progr
dations for the program. Lastly, the "FAQs" sheet is where you can find an
AKDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED.

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

ervice. Once coaching spots are available you'll be able to contact us direct
uld love it if you left a review for this program on our Website!

ching!
ew!

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
u're on now and where you can see the detailed
he program. The "Your Program (RPE)" sheet is
percenatge based version of your program laid
"FAQs" sheet is where you can find answers to
ORE GETTING STARTED.

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

lable you'll be able to contact us directly at the

program on our Website!

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 DEADLIFT VARIANT ???
MENU FOR EACH BENCH PRESS VARIANT ???
VARIANT →
BENCH PRESS VARIANT - 2 ???
SQUAT VARIANT ???
Having problems filling out the Table?
Watch This!

Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the pro
 Email:
Instagram:
 ← 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.

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 you enter the weight fo
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you meant when y
Email Us!
Our Instagram!
 you have to decide the weight based off an RPE and fill it into this document.
once you enter the weight for the top set of that exercise. 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
ill be what you meant when you entered your maxes.
BENCH PRESS VARIANT DEADLIFT VARIANT
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS 2 POSITION PAUSED DEADLIFT
FLOOR PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
TEMPO BENCH PRESS ROMANIAN DEADLIFTS
BENCH PRESS SNATCH GRIP SLDL
BENCH PRESS VARIANT - 2
l it into this document.
e. It's a percentage drop.

ight by 5% if the RPE is too high!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM
SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW
SOME LOVE!

DAY 1 SETS REPS

SQUAT 1 3
SQUAT 3 6
k SQUAT 1 0
BENCH PRESS VARIANT 1 10
BENCH PRESS VARIANT 2 10
DEADLIFT VARIANT 1 6
DEADLIFT VARIANT 2 7
DROP DOWN OPTION → SINGLE LEG HAMSTRING CURLS 3 12-15
DB REVERSE FLYS 3 12-15
DROP DOWN OPTION → WEIGHTED PLANKS 3 12-20
DROP DOWN OPTION → CHINESE SIDE BENDS 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

DROP DOWN OPTION → FLAT DB PRESS 4 8-10
DROP DOWN OPTION → WIDE GRIP PULLDOWNS 4 8-10
DROP DOWN OPTION → PEC DECK 3 12-15
DROP DOWN OPTION → SKULL CRUSHERS 3 15-20
DROP DOWN OPTION → PREACHER CURLS 3 15-20
DROP DOWN OPTION → CABLE LATERAL RAISES 3 15-20
DROP DOWN OPTION → PALOFF PRESSES 3 15+
- - -

DAY 3 SETS REPS

IF YOU'RE WONDERING WHY BENCH HAS
"0" SETS LISTED PLEASE CHECK THE FAQ
PAGE! IT'S THE FIRST QUESTION.
IF YOU'RE WONDERING WHY BENCH HAS BENCH PRESS 1 3
"0" SETS LISTED PLEASE CHECK THE FAQ
PAGE! IT'S THE FIRST QUESTION. BENCH PRESS 0 6
- - -
DEADLIFT 1 2
DEADLIFT 1 5
DEADLIFT 3 5
DROP DOWN OPTION → OHP 3 10-12
DROP DOWN OPTION → MACHINE CHEST PRESS 3 14-16
DROP DOWN OPTION → CROSS BODY CABLE TRICEP EXT. 3 12-15
DROP DOWN OPTION → REVERSE PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 7
SQUAT VARIANT 3 9
DROP DOWN OPTION → HACK SQUAT 3 12-15
DROP DOWN OPTION → DB STAGGERED STANCE RDL 3 8-10
DROP DOWN OPTION → SINGLE ARM DB ROWS 3 10-12
DROP DOWN OPTION → REVERSE HYPER-EXTENSIONS 3 10-12
DROP DOWN OPTION → CABLE Y RAISE 3 10-12
DROP DOWN OPTION → GHD CORE ISO HOLD 3 20-40s
DROP DOWN OPTION → MCGILL BIG 3 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 3
BENCH PRESS VARIANT - 2 4 8
DROP DOWN OPTION → PENDLEY ROWS 3 12-15
DROP DOWN OPTION → BARBELL GLUTE BRIDGES 4 10-12
DROP DOWN OPTION → BULGARIAN SPLIT SQUAT 3 10-12
DROP DOWN OPTION → WEIGHTED PUSH-UPS 3 10-12
DROP DOWN OPTION → WEIGHTED PLANKS 3 20-40s
DROP DOWN OPTION → CABLE CRUNCHES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -
 DAY 1 SETS REPS
SQUAT 1 2
SQUAT 3 5
SQUAT 1 0
BENCH PRESS VARIANT 1 8
BENCH PRESS VARIANT 2 8
DEADLIFT VARIANT 1 4
DEADLIFT VARIANT 2 5
SINGLE LEG HAMSTRING CURLS 3 10-12
DB REVERSE FLYS 3 10-12
WEIGHTED PLANKS 3 12-20
CHINESE SIDE BENDS 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

FLAT DB PRESS 4 7-9
WIDE GRIP PULLDOWNS 4 7-9
PEC DECK 3 10-12
SKULL CRUSHERS 3 14-16
PREACHER CURLS 3 14-16
CABLE LATERAL RAISES 3 14-16
PALOFF PRESSES 3 15+
- - -

DAY 3 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 5
- - -
DEADLIFT 1 2
DEADLIFT 1 5
DEADLIFT 3 5
OHP 3 10-12
MACHINE CHEST PRESS 3 14-16
CROSS BODY CABLE TRICEP EXT. 3 12-15
REVERSE PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 1 1
 SQUAT VARIANT 1 5
SQUAT VARIANT 3 7
HACK SQUAT 3 12-15
DB STAGGERED STANCE RDL 3 8-10
SINGLE ARM DB ROWS 3 10-12
REVERSE HYPER-EXTENSIONS 3 10-12
CABLE Y RAISE 3 10-12
GHD CORE ISO HOLD 3 20-40s
MCGILL BIG 3 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 2
BENCH PRESS VARIANT - 2 4 7
PENDLEY ROWS 3 12-15
BARBELL GLUTE BRIDGES 4 10-12
BULGARIAN SPLIT SQUAT 3 10-12
WEIGHTED PUSH-UPS 3 10-12
WEIGHTED PLANKS 3 20-40s
CABLE CRUNCHES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -

DAY 1 SETS REPS

SQUAT 1 1
SQUAT 2 4
SQUAT 1 0
BENCH PRESS VARIANT 1 8
BENCH PRESS VARIANT 2 8
DEADLIFT VARIANT 1 4
DEADLIFT VARIANT 2 5
SINGLE LEG HAMSTRING CURLS 3 10-12
DB REVERSE FLYS 3 10-12
WEIGHTED PLANKS 3 12-20
CHINESE SIDE BENDS 3 15-20
- - -
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

FLAT DB PRESS 4 7-9
WIDE GRIP PULLDOWNS 4 7-9
PEC DECK 3 10-12
SKULL CRUSHERS 3 14-16
PREACHER CURLS 3 14-16
CABLE LATERAL RAISES 3 14-16
PALOFF PRESSES 3 15+
- - -

DAY 3 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 0 4
- - -
DEADLIFT 1 1
DEADLIFT 1 4
DEADLIFT 2 4
OHP 3 10-12
MACHINE CHEST PRESS 3 14-16
CROSS BODY CABLE TRICEP EXT. 3 12-15
REVERSE PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 4
SQUAT VARIANT 3 5
HACK SQUAT 3 12-15
DB STAGGERED STANCE RDL 3 8-10
SINGLE ARM DB ROWS 3 10-12
REVERSE HYPER-EXTENSIONS 3 10-12
CABLE Y RAISE 3 10-12
GHD CORE ISO HOLD 3 20-40s
MCGILL BIG 3 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 1
BENCH PRESS VARIANT - 2 4 6
PENDLEY ROWS 3 12-15
BARBELL GLUTE BRIDGES 4 10-12
 BULGARIAN SPLIT SQUAT 3 10-12
WEIGHTED PUSH-UPS 3 10-12
WEIGHTED PLANKS 3 20-40s
CABLE CRUNCHES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -

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
Start 1 2 3 4 5 6 7
WEEK
 1

VOLUMe

0 0
0
1 2
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 EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONS PULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS

LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLIT S LYING 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.
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 EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
 SINGLE ARM LAT PULL-DOWNS SEAL ROWS

LEG EXTENSIONS 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 SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT

CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
 WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
0 0 7 -
0 0 4,5,6 -
#VALUE! #VALUE! 7 -
0 0 7 -
0 0 - -
0 0 7 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 3-5s PAUSE
0 0 5,6,7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8 -
0 0 5.5,6.5,7.5 -
#VALUE! #VALUE! 7 -
0 0 8 -
0 0 - -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

0 0 8 3-5s PAUSE
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7 / DELOAD
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
0 0 5,6 -
#VALUE! #VALUE! 6 -
0 0 6 -
0 0 - -
0 0 6 -
0 0 - -
0 - 6-8 -
0 - 6-8 -
0 - - -
- - - -
- - - -
 - #VALUE! - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 -
0 0 - -
- - - -
0 0 5 -
0 0 6 -
0 0 - -
0 - 6-8 -
0 - 6-8 -
0 - 6-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 3-5s PAUSE
0 0 5,6,7 -
0 - 6-8 -
0 - 6-8 -
 0 - 6-8 -
0 - 6-8 -
- - - -
- - - -
- - - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEKLY BODY WEIGHT

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

- -

0.0 0.0 0.0

6 7 -
 Weekly Cumulati ve Volume For Each Main Lift

0 0 0 0
2 3 4 5

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
INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
 BARBELL GLUTE BRIDGES
HIP THRUSTERS
RAL RAISES
THIS IS THE (RPE) BASED VERSION OF THIS PROGRAM, MOST NUM
RECOMMENDED FOR YOU BUT YOU CAN STILL USE THE RPE CHA
SHEET AS A GUIDE. BE SURE TO FILL IN THE NUMBERS THAT Y

WEEKS 1 - 7 RECOMMENDED TRAINING SPLIT

D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
-
ASCENDING SETS RPE 4,5,6.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5,6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
ASCENDING SETS RPE 5.5,6.5,7.5.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 6,7,8 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS RPE 5,6.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
 -
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5,6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
 -
-
-
-
-
-

WEEKLY BODY WEIGHT LOG

Body Weight
???

0.0

0.0

0.0

0.0

0.0

0.0

0.0

-
mulati ve Volume For Each Main Lift

0 0 0 0
4 5 6 7

WEEK
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
 Weekly Squat Cumulativ
Week
1
2
3
4
5
6
7

Weekly Bench Cumulati

Week
1
Weekly Squat Cumulative Volume 2
Weekly Bench Cumulative Volume 3
Weekly Deadlift Cumulative Volume 4
5
6
7

Weekly Deadlift Cumulati

Week
1
2
3
0 4
7 5
6
7
 WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 3 6 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 10 0
BENCH PRESS VARIANT 2 10 0
DEADLIFT VARIANT 1 6 0
DEADLIFT VARIANT 2 7 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 8-10 0
WIDE GRIP PULLDOWNS 4 8-10 0
PEC DECK 3 12-15 0
SKULL CRUSHERS 3 15-20 0
PREACHER CURLS 3 15-20 0
CABLE LATERAL RAISES 3 15-20 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

 BENCH PRESS 1 3 0
BENCH PRESS 0 6 0
- - - -
DEADLIFT 1 2 0
DEADLIFT 1 5 0
DEADLIFT 3 5 0
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 0
SQUAT VARIANT 1 7 0
SQUAT VARIANT 3 9 0
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 3 0
BENCH PRESS VARIANT - 2 4 8 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 5
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 3 5 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 8 0
BENCH PRESS VARIANT 2 8 0
DEADLIFT VARIANT 1 4 0
DEADLIFT VARIANT 2 5 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 7-9 0
WIDE GRIP PULLDOWNS 4 7-9 0
PEC DECK 3 10-12 0
SKULL CRUSHERS 3 14-16 0
PREACHER CURLS 3 14-16 0
CABLE LATERAL RAISES 3 14-16 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 1 1 0
BENCH PRESS 0 4 0
- - - -
DEADLIFT 1 1 0
DEADLIFT 1 4 0
DEADLIFT 3 4 0
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 0
 SQUAT VARIANT 1 4 0
SQUAT VARIANT 3 6 0
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 0
BENCH PRESS VARIANT - 2 4 7 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
1
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE! 1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Cumulative Volume

Cumulative Volume
0
0

VOLUME
0 1
0
0
0
0

Weekly Deadlift Cumulative Volume

Cumulative Volume
0
0
0
0 0 0
0
0 1 2
0
0
WEEK 2
DAILY VOLUME RPE TEMPO
0 7.5 -
0 5,6,7 -
#VALUE! 7 -
0 7.5 -
0 - -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

 0 7.5 -
0 - -
- - -
0 7 -
0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 7 3-5s PAUSE
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 5
DAILY VOLUME RPE TEMPO
0 8 -
0 6,7,8 -
#VALUE! 7 -
0 8.5 -
0 - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 8 3-5s PAUSE
0 6.5,7.5,8.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Volume For Each Main Lift
 Weekly Volume For Each Main Lift

0 0 0 0 0
1 2 3 4 5

WEEK
 NOTES
-
ASCENDING SETS RPE 5,6,7.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
ASCENDING SETS RPE 6,7,8.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 6.5,7.5,8.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
Weekly Volume For Each Main Lift
 Weekly Volume For Each Main Lift

0 0 0 0 0
3 4 5 6 7

WEEK
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 Volume
Week
1
2
3
4
5
6
7

Weekly Bench Volume

Week
1
Weekly Squat Volume 2
Weekly Bench Volume 3
Weekly Deadlift Volume 4
5
6
7

Weekly Deadlift Volume

Week
1
2
3
0 4
7 5
6
7
 WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 3 5 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 9 0
BENCH PRESS VARIANT 2 9 0
DEADLIFT VARIANT 1 5 0
DEADLIFT VARIANT 2 6 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 7-9 0
WIDE GRIP PULLDOWNS 4 7-9 0
PEC DECK 3 10-12 0
SKULL CRUSHERS 3 14-16 0
PREACHER CURLS 3 14-16 0
CABLE LATERAL RAISES 3 14-16 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

 BENCH PRESS 1 2 0
BENCH PRESS 0 5 0
- - - -
DEADLIFT 1 2 0
DEADLIFT 1 5 0
DEADLIFT 3 5 0
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 0
SQUAT VARIANT 1 6 0
SQUAT VARIANT 3 8 0
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 2 0
BENCH PRESS VARIANT - 2 4 7 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 6
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 3 4 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 8 0
BENCH PRESS VARIANT 2 8 0
DEADLIFT VARIANT 1 4 0
DEADLIFT VARIANT 2 5 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 7-9 0
WIDE GRIP PULLDOWNS 4 7-9 0
PEC DECK 3 10-12 0
SKULL CRUSHERS 3 14-16 0
PREACHER CURLS 3 14-16 0
CABLE LATERAL RAISES 3 14-16 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 1 1 0
BENCH PRESS 0 4 0
- - - -
DEADLIFT 1 1 0
DEADLIFT 1 4 0
DEADLIFT 3 4 0
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 0
 SQUAT VARIANT 1 4 0
SQUAT VARIANT 3 6 0
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 0
BENCH PRESS VARIANT - 2 4 6 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

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

Weekly Bench Volume

Volume
0
0
0
0
0
0
0

Weekly Deadlift Volume

Volume
0
0
0
0
0
0
0
WEEK 3
DAILY VOLUME RPE TEMPO
0 7.5 -
0 5,6,7 -
#VALUE! 7 -
0 7.5 -
0 - -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 7 3-5s PAUSE
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 6
DAILY VOLUME RPE TEMPO
0 9 -
0 6,7,8 -
#VALUE! 7 -
0 9 -
0 - -
0 9 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 9 -
0 - -
- - -
0 9 -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 8.5 3-5s PAUSE
0 7,8,9 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
 NOTES
-
ASCENDING SETS RPE 5,6,7.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
ASCENDING SETS RPE 6,7,8.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 7,8,9 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
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 SETS REPS

SQUAT 1 3
SQUAT 3 6
k SQUAT 1 0
BENCH PRESS VARIANT 1 10
BENCH PRESS VARIANT 2 10
DEADLIFT VARIANT 1 6
DEADLIFT VARIANT 2 7
DROP DOWN OPTION → SINGLE LEG HAMSTRING CURLS 3 12-15
DB REVERSE FLYS 3 12-15
DROP DOWN OPTION → WEIGHTED PLANKS 3 12-20
DROP DOWN OPTION → CHINESE SIDE BENDS 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

DROP DOWN OPTION → FLAT DB PRESS 4 8-10
DROP DOWN OPTION → WIDE GRIP PULLDOWNS 4 8-10
DROP DOWN OPTION → PEC DECK 3 12-15
DROP DOWN OPTION → SKULL CRUSHERS 3 15-20
DROP DOWN OPTION → PREACHER CURLS 3 15-20
DROP DOWN OPTION → CABLE LATERAL RAISES 3 15-20
DROP DOWN OPTION → PALOFF PRESSES 3 15+
- - -

DAY 3 SETS REPS

IF YOU'RE WONDERING WHY BENCH HAS
"0" SETS LISTED PLEASE CHECK THE FAQ
PAGE! IT'S THE FIRST QUESTION.
IF YOU'RE WONDERING WHY BENCH HAS BENCH PRESS 1 3
"0" SETS LISTED PLEASE CHECK THE FAQ
PAGE! IT'S THE FIRST QUESTION. BENCH PRESS 0 6
- - -
DEADLIFT 1 2
DEADLIFT 1 5
DEADLIFT 3 5
DROP DOWN OPTION → OHP 3 10-12
DROP DOWN OPTION → MACHINE CHEST PRESS 3 14-16
DROP DOWN OPTION → CROSS BODY CABLE TRICEP EXT. 3 12-15
DROP DOWN OPTION → REVERSE PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 7
SQUAT VARIANT 3 9
DROP DOWN OPTION → HACK SQUAT 3 12-15
DROP DOWN OPTION → DB STAGGERED STANCE RDL 3 8-10
DROP DOWN OPTION → SINGLE ARM DB ROWS 3 10-12
DROP DOWN OPTION → REVERSE HYPER-EXTENSIONS 3 10-12
DROP DOWN OPTION → CABLE Y RAISE 3 10-12
DROP DOWN OPTION → GHD CORE ISO HOLD 3 20-40s
DROP DOWN OPTION → MCGILL BIG 3 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 3
BENCH PRESS VARIANT - 2 4 8
DROP DOWN OPTION → PENDLEY ROWS 3 12-15
DROP DOWN OPTION → BARBELL GLUTE BRIDGES 4 10-12
DROP DOWN OPTION → BULGARIAN SPLIT SQUAT 3 10-12
DROP DOWN OPTION → WEIGHTED PUSH-UPS 3 10-12
DROP DOWN OPTION → WEIGHTED PLANKS 3 20-40s
DROP DOWN OPTION → CABLE CRUNCHES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -
 DAY 1 SETS REPS
SQUAT 1 2
SQUAT 3 5
SQUAT 1 0
BENCH PRESS VARIANT 1 8
BENCH PRESS VARIANT 2 8
DEADLIFT VARIANT 1 4
DEADLIFT VARIANT 2 5
SINGLE LEG HAMSTRING CURLS 3 10-12
DB REVERSE FLYS 3 10-12
WEIGHTED PLANKS 3 12-20
CHINESE SIDE BENDS 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

FLAT DB PRESS 4 7-9
WIDE GRIP PULLDOWNS 4 7-9
PEC DECK 3 10-12
SKULL CRUSHERS 3 14-16
PREACHER CURLS 3 14-16
CABLE LATERAL RAISES 3 14-16
PALOFF PRESSES 3 15+
- - -

DAY 3 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 0 5
- - -
DEADLIFT 1 2
DEADLIFT 1 5
DEADLIFT 3 5
OHP 3 10-12
MACHINE CHEST PRESS 3 14-16
CROSS BODY CABLE TRICEP EXT. 3 12-15
REVERSE PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 1 1
 SQUAT VARIANT 1 5
SQUAT VARIANT 3 7
HACK SQUAT 3 12-15
DB STAGGERED STANCE RDL 3 8-10
SINGLE ARM DB ROWS 3 10-12
REVERSE HYPER-EXTENSIONS 3 10-12
CABLE Y RAISE 3 10-12
GHD CORE ISO HOLD 3 20-40s
MCGILL BIG 3 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 2
BENCH PRESS VARIANT - 2 4 7
PENDLEY ROWS 3 12-15
BARBELL GLUTE BRIDGES 4 10-12
BULGARIAN SPLIT SQUAT 3 10-12
WEIGHTED PUSH-UPS 3 10-12
WEIGHTED PLANKS 3 20-40s
CABLE CRUNCHES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -

DAY 1 SETS REPS

SQUAT 1 1
SQUAT 2 4
SQUAT 1 0
BENCH PRESS VARIANT 1 8
BENCH PRESS VARIANT 2 8
DEADLIFT VARIANT 1 4
DEADLIFT VARIANT 2 5
SINGLE LEG HAMSTRING CURLS 3 10-12
DB REVERSE FLYS 3 10-12
WEIGHTED PLANKS 3 12-20
CHINESE SIDE BENDS 3 15-20
- - -
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

FLAT DB PRESS 4 7-9
WIDE GRIP PULLDOWNS 4 7-9
PEC DECK 3 10-12
SKULL CRUSHERS 3 14-16
PREACHER CURLS 3 14-16
CABLE LATERAL RAISES 3 14-16
PALOFF PRESSES 3 15+
- - -

DAY 3 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 0 4
- - -
DEADLIFT 1 1
DEADLIFT 1 4
DEADLIFT 2 4
OHP 3 10-12
MACHINE CHEST PRESS 3 14-16
CROSS BODY CABLE TRICEP EXT. 3 12-15
REVERSE PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 1 4
SQUAT VARIANT 3 5
HACK SQUAT 3 12-15
DB STAGGERED STANCE RDL 3 8-10
SINGLE ARM DB ROWS 3 10-12
REVERSE HYPER-EXTENSIONS 3 10-12
CABLE Y RAISE 3 10-12
GHD CORE ISO HOLD 3 20-40s
MCGILL BIG 3 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 1
BENCH PRESS VARIANT - 2 4 6
PENDLEY ROWS 3 12-15
BARBELL GLUTE BRIDGES 4 10-12
 BULGARIAN SPLIT SQUAT 3 10-12
WEIGHTED PUSH-UPS 3 10-12
WEIGHTED PLANKS 3 20-40s
CABLE CRUNCHES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -

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
Start 1 2 3 4 5 6 7
WEEK
 1

VOLUMe

0 0
0
1 2
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 EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONS PULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS

LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLIT S LYING 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.
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 EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
 SINGLE ARM LAT PULL-DOWNS SEAL ROWS

LEG EXTENSIONS 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 SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT

CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
 WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
#VALUE! #VALUE! 7 -
0 0 4,5,6 -
#VALUE! #VALUE! 7 -
#VALUE! #VALUE! 7 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 7 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! 6 3-5s PAUSE
0 0 5,6,7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
#VALUE! #VALUE! 8 -
0 0 5.5,6.5,7.5 -
#VALUE! #VALUE! 7 -
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! 8 3-5s PAUSE
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7 / DELOAD
WEIGHT DAILY VOLUME RPE TEMPO
#VALUE! #VALUE! 6 -
0 0 5,6 -
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
0 - 6-8 -
0 - 6-8 -
0 - - -
- - - -
- - - -
 - #VALUE! - -
- #VALUE! - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

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

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! 6 3-5s PAUSE
0 0 5,6,7 -
0 - 6-8 -
0 - 6-8 -
 0 - 6-8 -
0 - 6-8 -
- - - -
- - - -
- - - -
- #VALUE! - -

END OF WEEK BODY WEIGHT:

0.0

WEEKLY BODY WEIGHT

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

- -

0.0 0.0 0.0

6 7 -
 Weekly Cumulati ve Volume For Each Main Lift

0 0 0 0
2 3 4 5

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
INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
 BARBELL GLUTE BRIDGES
HIP THRUSTERS
RAL RAISES
 THIS IS THE (%) BASED VERSION OF THIS PROGRAM, MOST NU
RECOMMENDED FOR YOU BUT YOU CAN STILL ADJUST THEM
MANUALLY BASED ON THE LISTED RPE & HOW YOU FEEL ON

WEEKS 1 - 7 RECOMMENDED TRAINING SPLIT

D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
-
ASCENDING SETS RPE 4,5,6.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5,6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
ASCENDING SETS RPE 5.5,6.5,7.5.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 6,7,8 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS RPE 5,6.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
 -
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5,6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
 -
-
-
-
-
-

WEEKLY BODY WEIGHT LOG

Body Weight
???

0.0

0.0

0.0

0.0

0.0

0.0

0.0

-
mulati ve Volume For Each Main Lift

0 0 0 0
4 5 6 7

WEEK
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

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Cumulativ
Week
1
2
3
4
5
6
7

Weekly Bench Cumulati

Week
1
Weekly Squat Cumulative Volume 2
Weekly Bench Cumulative Volume 3
Weekly Deadlift Cumulative Volume 4
5
6
7

Weekly Deadlift Cumulati

Week
1
2
3
0 4
7 5
6
7
 WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 #VALUE!
SQUAT 3 6 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 10 #VALUE!
BENCH PRESS VARIANT 2 10 #VALUE!
DEADLIFT VARIANT 1 6 #VALUE!
DEADLIFT VARIANT 2 7 #VALUE!
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 8-10 0
WIDE GRIP PULLDOWNS 4 8-10 0
PEC DECK 3 12-15 0
SKULL CRUSHERS 3 15-20 0
PREACHER CURLS 3 15-20 0
CABLE LATERAL RAISES 3 15-20 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

 BENCH PRESS 1 3 #VALUE!
BENCH PRESS 0 6 #VALUE!
- - - -
DEADLIFT 1 2 #VALUE!
DEADLIFT 1 5 #VALUE!
DEADLIFT 3 5 #VALUE!
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 #VALUE!
SQUAT VARIANT 1 7 #VALUE!
SQUAT VARIANT 3 9 #VALUE!
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 3 #VALUE!
BENCH PRESS VARIANT - 2 4 8 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 5
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 #VALUE!
SQUAT 3 5 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 8 #VALUE!
BENCH PRESS VARIANT 2 8 #VALUE!
DEADLIFT VARIANT 1 4 #VALUE!
DEADLIFT VARIANT 2 5 #VALUE!
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 7-9 0
WIDE GRIP PULLDOWNS 4 7-9 0
PEC DECK 3 10-12 0
SKULL CRUSHERS 3 14-16 0
PREACHER CURLS 3 14-16 0
CABLE LATERAL RAISES 3 14-16 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 1 1 #VALUE!
BENCH PRESS 0 4 #VALUE!
- - - -
DEADLIFT 1 1 #VALUE!
DEADLIFT 1 4 #VALUE!
DEADLIFT 3 4 #VALUE!
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 #VALUE!
 SQUAT VARIANT 1 4 #VALUE!
SQUAT VARIANT 3 6 #VALUE!
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 #VALUE!
BENCH PRESS VARIANT - 2 4 7 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
1
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE! 1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!

VOLUME
#VALUE! 1
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Deadlift Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE! 0 0
0
#VALUE! 1 2
#VALUE!
#VALUE!
WEEK 2
DAILY VOLUME RPE TEMPO
#VALUE! 7.5 -
0 5,6,7 -
#VALUE! 7 -
#VALUE! 7.5 -
#VALUE! - -
#VALUE! 7.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

 #VALUE! 7.5 -
#VALUE! - -
- - -
#VALUE! 7 -
#VALUE! 6.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! 7 3-5s PAUSE
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 5
DAILY VOLUME RPE TEMPO
#VALUE! 8 -
0 6,7,8 -
#VALUE! 7 -
#VALUE! 8.5 -
#VALUE! - -
#VALUE! 8.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! 8 3-5s PAUSE
0 6.5,7.5,8.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Volume For Each Main Lift
 Weekly Volume For Each Main Lift

0 0 0 0 0
1 2 3 4 5

WEEK
 NOTES
-
ASCENDING SETS RPE 5,6,7.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
ASCENDING SETS RPE 6,7,8.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 6.5,7.5,8.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
Weekly Volume For Each Main Lift
 Weekly Volume For Each Main Lift

0 0 0 0 0
3 4 5 6 7

WEEK
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 Volume
Week
1
2
3
4
5
6
7

Weekly Bench Volume

Week
1
Weekly Squat Volume 2
Weekly Bench Volume 3
Weekly Deadlift Volume 4
5
6
7

Weekly Deadlift Volume

Week
1
2
3
0 4
7 5
6
7
 WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 #VALUE!
SQUAT 3 5 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 9 #VALUE!
BENCH PRESS VARIANT 2 9 #VALUE!
DEADLIFT VARIANT 1 5 #VALUE!
DEADLIFT VARIANT 2 6 #VALUE!
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 7-9 0
WIDE GRIP PULLDOWNS 4 7-9 0
PEC DECK 3 10-12 0
SKULL CRUSHERS 3 14-16 0
PREACHER CURLS 3 14-16 0
CABLE LATERAL RAISES 3 14-16 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

 BENCH PRESS 1 2 #VALUE!
BENCH PRESS 0 5 #VALUE!
- - - -
DEADLIFT 1 2 #VALUE!
DEADLIFT 1 5 #VALUE!
DEADLIFT 3 5 #VALUE!
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 #VALUE!
SQUAT VARIANT 1 6 #VALUE!
SQUAT VARIANT 3 8 #VALUE!
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 2 #VALUE!
BENCH PRESS VARIANT - 2 4 7 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 6
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 #VALUE!
SQUAT 3 4 0
SQUAT 1 0 #VALUE!
BENCH PRESS VARIANT 1 8 #VALUE!
BENCH PRESS VARIANT 2 8 #VALUE!
DEADLIFT VARIANT 1 4 #VALUE!
DEADLIFT VARIANT 2 5 #VALUE!
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
WEIGHTED PLANKS 3 12-20 0
CHINESE SIDE BENDS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT DB PRESS 4 7-9 0
WIDE GRIP PULLDOWNS 4 7-9 0
PEC DECK 3 10-12 0
SKULL CRUSHERS 3 14-16 0
PREACHER CURLS 3 14-16 0
CABLE LATERAL RAISES 3 14-16 0
PALOFF PRESSES 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 1 1 #VALUE!
BENCH PRESS 0 4 #VALUE!
- - - -
DEADLIFT 1 1 #VALUE!
DEADLIFT 1 4 #VALUE!
DEADLIFT 3 4 #VALUE!
OHP 3 10-12 0
MACHINE CHEST PRESS 3 14-16 0
CROSS BODY CABLE TRICEP EXT. 3 12-15 0
REVERSE PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 1 1 #VALUE!
 SQUAT VARIANT 1 4 #VALUE!
SQUAT VARIANT 3 6 #VALUE!
HACK SQUAT 3 12-15 0
DB STAGGERED STANCE RDL 3 8-10 0
SINGLE ARM DB ROWS 3 10-12 0
REVERSE HYPER-EXTENSIONS 3 10-12 0
CABLE Y RAISE 3 10-12 0
GHD CORE ISO HOLD 3 20-40s -
MCGILL BIG 3 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 #VALUE!
BENCH PRESS VARIANT - 2 4 6 0
PENDLEY ROWS 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
BULGARIAN SPLIT SQUAT 3 10-12 0
WEIGHTED PUSH-UPS 3 10-12 0
WEIGHTED PLANKS 3 20-40s -
CABLE CRUNCHES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

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

Weekly Bench Volume

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

Weekly Deadlift Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
WEEK 3
DAILY VOLUME RPE TEMPO
#VALUE! 7.5 -
0 5,6,7 -
#VALUE! 7 -
#VALUE! 7.5 -
#VALUE! - -
#VALUE! 7.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! 7 3-5s PAUSE
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 6
DAILY VOLUME RPE TEMPO
#VALUE! 9 -
0 6,7,8 -
#VALUE! 7 -
#VALUE! 9 -
#VALUE! - -
#VALUE! 9 -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! 9 -
#VALUE! - -
- - -
#VALUE! 9 -
#VALUE! 8.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! 8.5 3-5s PAUSE
0 7,8,9 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -

END OF WEEK BODY WEIGHT:

0.0
 NOTES
-
ASCENDING SETS RPE 5,6,7.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
ASCENDING SETS RPE 6,7,8.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 7,8,9 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 YOUR RPE GUIDE

If you need a more concrete guide as to how RPE tra

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

RPE CALCULATOR

Calculator Reps RPE

Squat 4 6
Bench 4 8.5
Deadlift 2 6

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

part RPE is subjective as it can vary from person to p
amount of effort put into the lift. The RPE scale tech
above 10 is a failed lift/set.

Many times, when just getting into RPE or explainin

an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
 Many times, when just getting into RPE or explainin
an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.

As you use RPE more frequently and learn about it a

see that the RPE of a top set, working set or warm-u
RPE of 7 and when we actual execute this top set, th
to drop the back down weight by 5 to 10% to ensure

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles.

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

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

warm-up or mix and match to suit your personal warm-ups need

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for everyone, bas
rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3

DENSITY PROTOCOL EXPLAINED

Perform a set with a weight you can do for 12 to 15 reps and be 1

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

1RM (%) Recommended Weight

??? 78.60% #VALUE!
??? 85.00% #VALUE!
??? 83.70% #VALUE!

If you have another lift or variant of a main lift t

percenatges based on RPE for, Use
← ENTER ANY MAX
 3 4 5 6 7
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 inten

om person to person but an example of an objective aspect of RPE is the b
RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used

RPE or explaining it to someone, the simpliest way to do so is by comparing

y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
RPE or explaining it to someone, the simpliest way to do so is by comparing
y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.

learn about it as it relates to you in particular, you will see that it is much m
g set or warm-up should impact our weight selection for the sets to come. F
e this top set, the RPE was closer to a 9; In this case althought the recomme
o 10% to ensure that our effort on the day isn't above what it should be and

youtube/google search.) WATCH THE MOBILITY VIDEOS HE

BONUS MOBILITY
 , If you have a routine that works for then you should feel free to continue it. You can also ad
nal warm-ups needs.

youtube/google search.)

ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se

8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.

to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju

iant of a main lift that you want to calculate

sed on RPE for, Use this chart!
 8 9 10
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. F

ct of RPE is the bar speed during the lift, which can fairly reliably be used t
y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a

o is by comparing it to RIR (Reps In Reserve). For example if we were to hav

ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav
ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of

e that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a re
ght the recommended back downs are at a particular % or % drop, it would
at it should be and that we continue to manage fatigue smartly.

ILITY VIDEOS HERE:

MOBILITY
ue it. You can also add to this
week after training sessions or on

reps.

DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI

ith the number of sets, reps and

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

Reserve). For example if we were to have a set of 5 @

from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
Reserve). For example if we were to have a set of 5 @
from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most

t just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for us
to manage fatigue smartly.

WARM-UP GUIDE / HOW TO

1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma

3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 can utilize the stationary bike, tread mill, rower or do

what your first main movement of the training day is).

eps for 1-2 sets. Feel out the movement, positioning,

 Q: Why is the

1 A: No it's not a mistake, it's a fatigue manag

1 - Fill in the weight you do for your topset, this w

2 - Check the notes sectio

 3 - In this example

4 - If you feel like you cross the RPE before you

5 - The program will automatically give you the we

ca

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

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

3 A: You should rest for 3-5 mins between your m

4 A: Most variations are roughly about 10-15

5 A: You should plug in 10-15lbs less in

6 A: Dro

7
7 A: No, the recommende

8 A: No, you can progr

9 A: You should not be goi

RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
 9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
 FAQs

Q: Why is the number of sets for my backdows on bench listed as "0"? Is th

tigue management system called "fatigue drops". You can follow the steps

FATIGUE DROPS VIDEO L

topset, this will give you the weight for your backdown sets. If you are usin
you.

e notes section (highlighted in blue) to see how many sets you should be ai
 this example you are aiming for 4 total sets without crossing the RPE of the

PE before you hit 4 total sets, fill in the number of sets that you got (includ

e you the weight, reps and sets for your futher backdown sets. If you hit th
can just fill in the number you did, in this case the CAP was 4 so

Q: I can't access the video links in thei document. Wha

here is an additional file called the "video link file", it includes all links that
here is an additional file called the "video link file", it includes all links that

Q: How long should I rest between sets?

tween your main compounds (including all variations) & 1-2 mins on your a

Q: How do I estimate my variation movements

about 10-15% less than the main movement in terms of weight. Use that a

Q: What should I do if I overshoot my RPE?

0-15lbs less into the program so the working sets are more manageable & p

Q: What should I do if my working sets feel way too hard for

A: Drop the weight by around 5% and focus on getting in the recom

Q: Do I need to follow the exact recommended we

recommended weight should be a guide and you can adjust it down or up b

Q: Do I need to add weight to my accessories wee

you can progress the accessories via adding reps as well or if last week was

Q: How hard should I push secondary and tertiary days

ld not be going "too" hard on these training days, the main objective of th
ed as "0"? Is this a mistake in the program?

llow the steps below or watch the video linked below to see how it works.

IDEO LINK
If you are using the % based version of the program this will already be don

u should be aiming for with you recommended weight.

 the RPE of the Top set (RPE 6.5 in this example).

ou got (including the one which you crossed the RPE). In this example 2 set

ts. If you hit the cap of the recommended sets without crossing the RPE the
CAP was 4 so you can fill in "4".

cument. What do I do?

s all links that are in this program and the links in that file work 100% of the
s all links that are in this program and the links in that file work 100% of the

ween sets?

mins on your accessories. If it's a very heavy day you can even rest for 6 mi

n movements?

ght. Use that as a guide and adjust based on the recommended numbers.

oot my RPE?

anageable & possibly repeat the same weight the following week.

y too hard for the given week?

g in the recommended reps and sets.

mmended weight?
t down or up based on how the warm-ups are feeling.

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.