YOUR PROFILE

NAME Igor
AGE 27
SQUAT 150
BENCH PRESS 120
DEADLIFT 220
STARTING BODY WEIGHT 94
ACCESSORIES
CLICK TO CHOOSE YOUR
VARIANT → PAUSED DEADLIFT 150
HIGH BAR SQUAT 90
CLICK TO CHOOSE YOUR
VARIANT → PAUSED SQUAT 100

INSTRUCTIONS & INFO

Welcome to your StrengthStudioTT Training program! This docum

you'll enter your information before you start the program and a
program. The "Your Program" sheet is where you will see your 1
INSTRUCTIONS BELOW BEFORE GETTING STARTED.

Instructions:
- Before getting started with or taking a full look at the p

1. Your Best Squat, Bench Press

working with during the next 12

2. Your Age & Starting Body Wei

3. For the "Squat Variant" & "De

max for this movement.
 4. Your Best High Bar Squat or a c

5. Rate your ability below to han

1 - I usually can't recover from m

SELECT HERE →

- During the program there are some things you will need

1. The information you NEED

used for calulations in your

2. You should/can also fill in

3. The information you shoul

week.

Tips & Things To Note:

1. In your program even though an exercise may be listed, if there
2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
3. If there is a zero in the "WEIGHT" column & there is no RPE give
4. Sometimes when it says weight will be auto generated the
5. If you do over shoot the RPE of a top set, please auto regulate
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. The best split for this program is DAY 1 - DAY 2 - REST - DAY 3 -
8. If you do have an emergency question that is not answ

Email:
Instagram:
 WATCH THE EXPLAINER

ENTER YOUR CURRENT BEST LIFTS

AND OTHER ←INFORMATION
Here!

ogram! This document consists of two sheets. The "Start" sheet, is where
he program and also where you can get detailed information on the
ou will see your 12 weeks of programming laid out. PLEASE READ ALL THE
ED.

ull look at the program, these are the things you need to fill in/select in the "Your P

uat, Bench Press & Deadlift or a conservative estimate of what you can lift at an RPE of 9 in eac
uring the next 12 weeks.

tarting Body Weight. These are not completely necessary before starting the program but they

at Variant" & "Deadlift Variant" you will need to Click on the cell to select which variant you w
ovement.
gh Bar Squat or a conservative estimate of what you can lift at an RPE of 9 in this movement.

ility below to handle/recover from volume for each main lift (Your selection will alter your prog
n't recover from much volume on this lift. | 2 - I can handle an average amount of volume on

SQUAT BENCH PRESS DEADLIFT

2 2 2
CLICK THE CELL TO OPEN THE DROP DOWN
MENU OR ENTER 1,2 OR 3.

gs you will need to/should enter on a weekly & daily basis:

ation you NEED to fill in on a daily basis are the weights you moved for any RPE base
lations in your program.

d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".

ation you should fill in on a weekly basis is your end of week body weight, the area fo

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerc
the "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
here is no RPE given then that weight will be auto generated once the weight for the top s
o generated the weight for the top set may be repeated for the working sets, this is NO
ase auto regulate (drop the weight) on the downsets so that reps are not grinded out.
R KG) for the program is not listed. The unit of measurement will be what you have used for you
2 - REST - DAY 3 - REST - DAY 4 - REST - DAY 1. (EXAMPLE: SUNDAY, MONDAY, WEDNESDAY, FR
that is not answered within this document. Feel free to shoot us an email or Instag

Email Us!
Our Instagram!
THE EXPLAINER VIDEO:

Here!

/select in the "Your Profile" table above:

n lift at an RPE of 9 in each respective lift. These will be used to calculate some of the numbers

ting the program but they do provide a good point of reference for the future.

elect which variant you want to use for this program. Following that you can enter an estimated
f 9 in this movement.

ction will alter your program to suit you!):

e amount of volume on this lift. | 3 - I can usually handle a lot of volume on this lift and recov

oved for any RPE based sets. Simply enter the Top weight used as just a number a

S COMMENTS".

ody weight, the area for this information to be entered can be seen below each individua

lumns, then that exercise is not to be performed that week.

have to decide the weight based off an RPE and fill it into this document.
the weight for the top set of that exercise is entered.
orking sets, this is NOT an error in the program.
not grinded out.
hat you have used for your 1 rep maxes.
ONDAY, WEDNESDAY, FRIDAY)
us an email or Instagram DM:

DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
able above:

tive lift. These will be used to calculate some of the numbers you will be

de a good point of reference for the future.

se for this program. Following that you can enter an estimated or actual 1 rep
 uit you!):
| 3 - I can usually handle a lot of volume on this lift and recover well.

Simply enter the Top weight used as just a number as these are

ormation to be entered can be seen below each individual training

ot to be performed that week.

d off an RPE and fill it into this document.
at exercise is entered.
rror in the program.
maxes.

M:

SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 WEEK 1
DAY 1 SETS REPS WEIGHT
SQUAT #NAME? 4 113
BENCH PRESS #NAME? 4 90
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT #NAME? 5 105
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) #NAME? 6 78
PAUSED SQUAT - - -
PAUSED SQUAT 2 6 65
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT #NAME? 4 165
SQUAT #NAME? 8 98
CLOSE GRIP BENCH PRESS 3 9 0
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT #NAME? 4 123
BENCH PRESS #NAME? 4 98
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT #NAME? 7 113
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) #NAME? 7 84
PAUSED SQUAT 1 6 0
PAUSED SQUAT #NAME? 6 0
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT #NAME? 4 180
SQUAT #NAME? 7 113
 CLOSE GRIP BENCH PRESS 3 8 0
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT #NAME? 3 0
BENCH PRESS 1 3 0
BENCH PRESS #NAME? 3 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 1 1 0
PAUSED DEADLIFT #NAME? 5 120
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS #NAME? 6 96
PAUSED SQUAT 1 1 0
PAUSED SQUAT #NAME? 5 0
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
 TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT #NAME? 3 0
SQUAT #NAME? 5 117
LONG PAUSE BENCH PRESS 2 1 0
LONG PAUSE BENCH PRESS 4 6 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAY 1 SETS REPS WEIGHT
SQUAT #NAME? 2 0
BENCH PRESS #NAME? 2 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT #NAME? 3 0
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS #NAME? 7 0
HB SQUAT #NAME? 4 70
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
 TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 3 1 0
DEADLIFT #NAME? 2 0
SQUAT 3 6 123
LONG PAUSE BENCH PRESS 3 1 0
LONG PAUSE BENCH PRESS 4 3 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

PROGRAM ANALYSIS

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 0.0 0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
BODY
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 0.0 0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK

Weekly Cumulative Volume

1

0.9

0.8

0.7

0.6
VOLUMe

0.5

0.4

0.3

0.2

0.1
0.2

0.1

0 0 0 0 0 0 0 0
1 2 3 4 5 6 7 8

WEEK
WEEK 1
DAILY VOLUME RPE TEMPO NOTES
1800 - - TENSION & CONTROL.
1440 - - PAUSED.
- 7-8 - -
- 7 - -
- - - -
1800 - - -
1440 - - -

DAILY VOLUME RPE TEMPO NOTES

1575 - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
1575 - - -

DAILY VOLUME RPE TEMPO NOTES

1872 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
- - - -
780 - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
780 - - -
1872 - - -

DAILY VOLUME RPE TEMPO NOTES

1980 - - -
2340 - - -
0 6 - -
- 7-8 - -
- 7-8 - -
 - - - -
2340 - - -
0 - - -
1980 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO NOTES
1968 - - TENSION & CONTROL.
1574 - - PAUSED.
- 8-9 - -
- 8-9 - -
- - - -
1968 - - -
1574 - - -

DAILY VOLUME RPE TEMPO NOTES

3150 - - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
3150 - - -

DAILY VOLUME RPE TEMPO NOTES

2352 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
0 - - -
2352 - - -

DAILY VOLUME RPE TEMPO NOTES

2886 - - -
2363 - - -
 0 7 - -
- 8-9 - -
- 8-9 - -
- - - -
2363 - - -
0 - - -
2886 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAILY VOLUME RPE TEMPO NOTES
0 8 - TENSION & CONTROL.
0 - - WEIGHT WILL BE AUTO GENERATED.
0 8 - PAUSED.
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 6-7 - -
2400 - - -
0 7 - -
- 7-8 - -
- 7-8 - -
- - - -
0 - - -
2400 - - -

DAILY VOLUME RPE TEMPO NOTES

2304 - - -
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
 0 - - -
2304 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7-8 - -
2340 - - -
0 7 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
2340 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAILY VOLUME RPE TEMPO NOTES
0 8 - -
0 8 - -
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

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

DAILY VOLUME RPE TEMPO NOTES

0 8 - -
1123 - - -
- 7-8 - -
- 7-8 - -
- - - -
1123 - - -
 0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7 - -
0 7 - -
2214 - - -
0 7-8 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
2214 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start 94.0

1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

0.0 0.0
11 12
 9 0.0

10 0.0

0.0 0.0 11 0.0

11 12
12 0.0

Weekly Cumulative Volume For Each Main Lift

Weekly Squat Cumulativ

Weekly Bench Cumulativ
Weekly Deadlift Cumulati
 0 0 0 0 0 0 0 0
5 6 7 8 9 10 11 12

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

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

Weekly Deadlift Cumulative Volume

Week
1
2
 3
4
5
6
7
8
9
10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT #NAME? 4 117 1872
BENCH PRESS #NAME? 4 94 1498
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1872
TOTAL BENCH PRESS VOLUME - - - 1498

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT #NAME? 6 108 2592
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2592

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) #NAME? 6 82 1958
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT #NAME? 6 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 1958

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT #NAME? 4 172 2746
SQUAT #NAME? 8 102 2448
CLOSE GRIP BENCH PRESS 3 8 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 2448
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2746

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT #NAME? 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS #NAME? 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT #NAME? 5 117 2340
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2340

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS #NAME? 6 90 2160
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT #NAME? 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2160

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT #NAME? 3 187 2244
 SQUAT 4 6 113 2700
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 5 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2700
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2244

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 2 0 0
SQUAT #NAME? 3 0 0
BENCH PRESS 1 2 0 0
BENCH PRESS #NAME? 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT #NAME? 4 123 1968
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 1968

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS #NAME? 7 96 2688
PAUSED SQUAT 2 1 0 0
PAUSED SQUAT #NAME? 6 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
 TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2688

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT #NAME? 2 0 0
SQUAT #NAME? 7 120 2520
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 4 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2520
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 1 0 0
BENCH PRESS 5 1 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 3 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 6 0 0
HB SQUAT 4 4 72 1152
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1152
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 1 0 0
DEADLIFT 1 2 0 0
SQUAT 3 5 128 1913
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 2 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1913
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0
 Weekly Squat Cumulative Volume
Cumulative Volume
Weekly V
4920
9240
1
13752
18083
20783
23483 0.9
25823
28343
31583
34920 0.8

37984
40981

0.7

Weekly Bench Cumulative Volume

Cumulative Volume
3312
0.6
6768
10320
14246
16406
VOLUME

0.5
18278
20582
23270
23270
0.4
23270
23270
25793
0.3

Weekly Deadlift Cumulative Volume

Cumulative Volume
3555 0.2
8893

0.1
 0.2

14409
20445
25029 0.1
30829
33229
35197
35197 0 0 0 0 0 0 0
1 2 3 4 5 6
35197
35197 WE
37507
K2
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

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

ODY WEIGHT:

K5
RPE TEMPO NOTES
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K8
RPE TEMPO NOTES
8 - TENSION & CONTROL.
- - WEIGHT WILL BE AUTO GENERATED.
8 - PAUSED.
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

- - -
8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
 - - -
- - -

RPE TEMPO NOTES

7-8 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K 11
RPE TEMPO NOTES
8 - -
8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
 - - -

RPE TEMPO NOTES

7-8 - -
7-8 - -
- - -
7-8 3s PAUSE -
7 3s PAUSE -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:
Weekly Volume For Each Main Lift

Weekly Squat Volume

Weekly Bench Volume
Weekly Deadlift Volume
 0 0 0 0 0 0 0 0 0
4 5 6 7 8 9 10 11 12

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

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
8
9
10
11
12

Weekly Bench Volume

Week
1
2
3
Weekly Squat Volume
4
Weekly Bench Volume 5
Weekly Deadlift Volume 6
7
8
9
10
11
12

Weekly Deadlift Volume

Week
1
2
 3
4
5
6
7
8
0 9
12
10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT #NAME? 4 120 1920
BENCH PRESS #NAME? 4 96 1536
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1920
TOTAL BENCH PRESS VOLUME - - - 1536

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT #NAME? 6 113 2700
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2700

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) #NAME? 6 84 2016
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT #NAME? 7 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2016

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT #NAME? 4 176 2816
SQUAT #NAME? 8 108 2592
CLOSE GRIP BENCH PRESS 3 7 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 2592
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2816

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT #NAME? 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS #NAME? 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT #NAME? 6 117 2808
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2808

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS #NAME? 5 94 1872
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT #NAME? 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 1872

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT #NAME? 4 187 2992
 SQUAT 4 6 113 2700
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 6 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2700
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2992

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT #NAME? 2 0 0
BENCH PRESS #NAME? 2 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT #NAME? 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS #NAME? 7 0 0
HB SQUAT #NAME? 4 68 1080
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1080
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 DEADLIFT 3 1 0 0
DEADLIFT #NAME? 2 0 0
SQUAT 3 6 120 2160
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 3 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2160
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 12
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
SQUAT 3 3 117 1053
BENCH PRESS 1 1 0 0
BENCH PRESS 3 3 94 842
DEADLIFT 2 1 0 0
DEADLIFT 3 5 154 2310
- - - - -
TOTAL SQUAT VOLUME - - - 1053
TOTAL BENCH PRESS VOLUME - - - 842
TOTAL DEADLIFT VOLUME - - - 2310

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 3 6 108 1944
BENCH PRESS 4 5 84 1680
SEATED CABLE ROWS 3 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1944
TOTAL BENCH PRESS VOLUME - - - 1680

REST 2-3 DAYS BETWEEN DAYS 2&3.

DAY 3 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 0 146 0
BENCH PRESS 1 0 116 0
DEADLIFT 1 0 213 0
- - - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
4920
4320
4512
4331
2700
2700
2340
2520
3240
3337
3065
2997

Weekly Bench Volume

Volume
3312
3456
3552
3926
2160
1872
2304
2688
0
0
0
2522

Weekly Deadlift Volume

Volume
3555
5338
5516
6036
4584
5800
2400
1968
0
0
0
2310
3
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
8-9 - -
8-9 - -
8-9 - -
8-9 - -
- - -
- - -

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
8-9 - -
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7 - -
8-9 - -
8-9 - -
 - - -
- - -
- - -
- - -

Y WEIGHT:

6
RPE TEMPO NOTES
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

9
RPE TEMPO NOTES
7 - -
7 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

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

RPE TEMPO NOTES

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

RPE TEMPO NOTES

 7 - -
6 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

12
RPE TEMPO ADDITIONAL NOTES
6-7 - -
- - -
6-7 - -
- - -
6-7 - -
- - -
- - -
- - -
- - -
- - -

RPE TEMPO ADDITIONAL NOTES

- - -
- - -
6 - -
- - -
- - -
- - -

WEEN DAYS 2&3.

RPE TEMPO ADDITIONAL NOTES
9-10 - AMRAP/REP TEST.
9-10 - AMRAP/REP TEST.
 9-10 - AMRAP/REP TEST.
- - -

Y WEIGHT:
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