7 Week Hypertrophy 3 Day V2 2

7-WEEK HYPERTROPHY TEM
Welcome
Thank you for purchasing the Barbell Medicine 7-Week Hypertrophy Template!
This is a template for those who are post-novice and aim to improve conditioning. It is a practical example of how to
general physical development after the novice phase. We find a block like this to be a great way to mix things up for
who are focused on weight loss.
Watch Introductory Video
Version 2.0.1
Released 07/31/2018
7-WEEK HYPERTROPHY TEMPLATE
eek Hypertrophy Template!
d aim to improve conditioning. It is a practical example of how to blend conditioning and strength training for
e. We find a block like this to be a great way to mix things up for trainees with no impending competition or
Watch Introductory Video
Version 2.0.1
Released 07/31/2018
HELP & INFORMATION
Find information to answer questions on various topics here. Select a help topic from the menu below:
[Click to Select Help Topic]

lect a help topic from the menu below:
Here, you will find links to various resources withing topics of interest to assist you.
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
to various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat

303 Tempo Squat
530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you w
rep max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calc
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter i
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE
KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
CALCULATORS Help
Rated Perceived Exertion) and number of reps.
ber on the row corresponding with the RPE for which you wish to calculate your estimated one-
er containing the number of reps for which you wish to calculate your one-rep max.
RPE, you would enter a number in the highlighted box.
ax will be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
ANALYSIS
REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION BENCH
WEEK 1 REPS 1 LBS 100%
ESTIMATED AVERAGE 1 REPS 1 LBS 90%

REPS
ONE-REP MAX INTENSITY
1 REPS 1 LBS 80%
WEEK 1 0 REPS 0 LBS 0%
1 REPS 1 LBS 70%
WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

COMPETITION DEAD LIFT

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


COMPETITION PRESS

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

ANALYSIS

COMPETITION SQUAT

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL BENCH - METHOD 1

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL BENCH - METHOD 2

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

ANALYSIS

SUPPLEMENTAL DEAD LIFT - METHOD 2

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL SQUAT - METHOD 1

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%


SUPPLEMENTAL SQUAT - METHOD 2

REPS
1 REPS 1 LBS 80%
1 REPS 1 LBS 70%
0 REPS 0 LBS 40%

0 REPS 0 LBS 30%
0 REPS 0 LBS 20%

Day 1
Exercise 1 Squat with belt
Week 1
Exercise 2 Press with belt
Exercise 3 Pendlay Row
Notes
Day 1
Week 2

We
Notes
Day 1
Week 3
Notes
Day 1
Week 4
Notes
Day 1
Week 5

Notes
Day 1
Week 6
Notes
Day 1
k7
Week 7
Notes
1 Day 2
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
@ 7 RPE (73%)_x000D_• Exercise 1 Bench with 1-Sec Pause
6 Reps @ 8 RPE (78%) x 2
Sets
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
@ 7 RPE (73%)_x000D_• Exercise 2 Romanian deadlifts
6 Reps @ 8 RPE (78%) x 2
Sets
• 14-16 Reps @ 8 RPE DB Flat Bench Press or

_x000D_• 3-5 Reps Exercise 3 Bench Press, Touch & Go
Notes
1 Day 2
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (75-79%)
x 3 Sets
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (78%) x 3
Sets
Exercise 3
_x000D_• 3-5 Reps Bench Press, Touch & Go
Notes
1 Day 2
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (75-79%)
x 3 Sets
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (78%) x 3
Sets

_x000D_• 3-5 Reps Exercise 3 Bench Press, Touch & Go
Notes
1 Day 2
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (75-79%)
x 2 Sets
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (78%) x 2
Sets
• 14-16 Reps @ 8 RPE Exercise 3 DB Flat Bench Press or

_x000D_• 3-5 Reps Bench Press, Touch & Go
Notes
1 Day 2
• 1 Reps @ 8 RPE (90-
93%)_x000D_• 6 Reps @ Exercise 1 Bench with 1-Sec Pause
8 RPE (75-80%) x 3 Sets
• 1 Reps @ 8 RPE (90-

93%)_x000D_• 6 Reps @ Exercise 2 Stiff-legged deadlifts
8 RPE (75-80%) x 3 Sets
DB Incline-Bench Press or
• 12-15 Reps @ 8 RPE
_x000D_• 3-5 Reps Exercise 3 Close-Grip Bench Press
with Barbell
Notes
1 Day 2
• 1 Reps @ 8 RPE (90-
8 RPE (75-80%) x 3 Sets
• 1 Reps @ 8 RPE (90-

8 RPE (75-80%) x 3 Sets
• 12-15 Reps @ 8 RPE DB Incline-Bench Press or

Exercise 3 Close-Grip Bench Press
_x000D_• 3-5 Reps with Barbell
Notes
1 Day 2
• 1 Reps @ 8 RPE (90-
8 RPE (75-80%) x 3 Sets
• 1 Reps @ 8 RPE (90-

8 RPE (75-80%) x 3 Sets
DB Incline-Bench Press or
• 12-15 Reps @ 8 RPE Exercise 3 Close-Grip Bench Press
_x000D_• 3-5 Reps
with Barbell
Notes
2 Day 3
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
@ 7 RPE (73%)_x000D_• Exercise 1 Deadlift with belt
6 Reps @ 8 RPE (78%) x 2
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
@ 7 RPE (73%)_x000D_• Exercise 2 Close Grip Incline Bench
8 Reps @ 8 RPE (78%) x 3
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps Leg Press or Belt Squat or
@ 7 RPE (73%)_x000D_• Exercise 3 SSB Squat or HBBS
8 Reps @ 8 RPE (78%) x 3
Sets
Notes
2 Day 3
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (78%) x 3
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
@ 7 RPE (73%)_x000D_• Exercise 2 Close Grip Incline Bench
8 Reps @ 8 RPE (78%) x 3
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps Leg Press or Belt Squat or
@ 7 RPE (73%)_x000D_• Exercise 3
8 Reps @ 8 RPE (78%) x 3 SSB Squat or HBBS
Sets
Notes
2 Day 3
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (78%) x 3
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
@ 7 RPE (73%)_x000D_• Exercise 2 Incline bench, 2 ct
paused
8 Reps @ 8 RPE (78%) x 3
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
Leg Press or Belt Squat or
@ 7 RPE (73%)_x000D_• Exercise 3 SSB Squat or HBBS
8 Reps @ 8 RPE (78%) x 3
Sets
Notes
2 Day 3
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
6 Reps @ 8 RPE (78%) x 2
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
@ 7 RPE (73%)_x000D_• Exercise 2 Incline bench, 2 ct
paused
8 Reps @ 8 RPE (78%) x 2
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
@ 7 RPE (73%)_x000D_• Exercise 3 Leg Press or Belt Squat or
SSB Squat or HBBS
8 Reps @ 8 RPE (78%) x 2
Sets
Notes
2 Day 3
• 1 Reps @ 8 RPE (90-
93%)_x000D_• 6 Reps @ Exercise 1 Deadlift with belt
8 RPE (75-80%) x 3 Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
@ 7 RPE (73%)_x000D_• Exercise 2 Incline bench, touch & go
8 Reps @ 8 RPE (78%) x 4
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps DB Incline-Bench Press or
@ 7 RPE (73%)_x000D_• Exercise 3 Close-Grip Bench Press
8 Reps @ 8 RPE (78%) x 4 with Barbell
Sets
Notes
2 Day 3
• 1 Reps @ 8 RPE (90-
8 RPE (75-80%) x 3 Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 4
Sets
• 8 Reps @ 6 RPE
Sets
Notes
2 Day 3
• 1 Reps @ 8 RPE (90-
8 RPE (75-80%) x 3 Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 4
Sets
• 8 Reps @ 6 RPE
Sets
Notes
3 GPP
Conditioning 25 min steady state @ RPE 6 2x/wk
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
@ 7 RPE (73%)_x000D_• Upper back work 7 minutes upper back work AMRAP
8 Reps @ 8 RPE (78%) x 3
Sets
• 14-16 Reps @ 8 RPE

_x000D_• 3-5 Reps Ab work 7 min ab work AMRAP
3 sets of 12-15 reps @ RPE 8, triceps press

Arm Work 1x/wk_x000D_3 sets of 12-15 reps @ RPE 8
curls
3 GPP
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps
@ 7 RPE (73%)_x000D_• Conditioning 30 min steady state @ RPE 6 2x/wk
6 Reps @ 8 RPE (78%) x 3
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 3
Sets
• 14-16 Reps @ 8 RPE
Ab work 7 min ab work AMRAP
_x000D_• 3-5 Reps

curls 2x/wk
3 GPP
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps 30 min steady state @ RPE 6 1x/wk_x000
@ 7 RPE (73%)_x000D_• Conditioning
6 Reps @ 8 RPE (78%) x 3 minutes HIIT (20s sprint @ 10, 100s rest)
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 3
Sets
• 14-16 Reps @ 8 RPE


curls 2x/wk
3 GPP
• 6 Reps @ 6 RPE
(68%)_x000D_• 6 Reps 30 min steady state @ RPE 6 1x/wk_x000
@ 7 RPE (73%)_x000D_• Conditioning
6 Reps @ 8 RPE (78%) x 2 minutes HIIT (20s sprint @ 10, 100s rest)
Sets
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 2
Sets
• 14-16 Reps @ 8 RPE Ab work 8 min ab work AMRAP

_x000D_• 3-5 Reps

curls 2x/wk
3 GPP
• 1 Reps @ 8 RPE (90- 35 min steady state @ RPE 6 1x/wk_x000
93%)_x000D_• 6 Reps @ Conditioning
8 RPE (75-80%) x 3 Sets minutes HIIT (20s sprint @ 10, 100s rest)
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 4
Sets
• 12-15 Reps @ 8 RPE

curls 3x/wk
3 GPP
• 1 Reps @ 8 RPE (90-
93%)_x000D_• 6 Reps @ Conditioning 35 min steady state @ RPE 6 1x/wk_x000
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 4
Sets
• 12-15 Reps @ 8 RPE

Ab work 10 min ab work AMRAP
_x000D_• 3-5 Reps

curls 3x/wk
3 GPP
• 1 Reps @ 8 RPE (90- 35 min steady state @ RPE 6 1x/wk_x000
93%)_x000D_• 6 Reps @ Conditioning
• 8 Reps @ 6 RPE
(68%)_x000D_• 8 Reps
8 Reps @ 8 RPE (78%) x 4
Sets
• 12-15 Reps @ 8 RPE Ab work 10 min ab work AMRAP

_x000D_• 3-5 Reps

curls 3x/wk
steady state @ RPE 6 2x/wk
tes upper back work AMRAP
7 min ab work AMRAP
5 reps @ RPE 8, triceps press downs

3 sets of 12-15 reps @ RPE 8, biceps
curls
steady state @ RPE 6 2x/wk

7 min ab work AMRAP

curls 2x/wk
y state @ RPE 6 1x/wk_x000D_20

(20s sprint @ 10, 100s rest) 1x/wk
8 min ab work AMRAP

curls 2x/wk
8 min ab work AMRAP

curls 2x/wk

9 min ab work AMRAP

curls 3x/wk

utes upper back work AMRAP
0 min ab work AMRAP

curls 3x/wk
utes upper back work AMRAP
0 min ab work AMRAP

curls 3x/wk
Help
SCHEDULE & LOG - WEEK 1
TOTALS BY EXERCISE HOW TO USE

WEEK 1 TOTALS
AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE
EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS week in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different
types of exercises to work through for each day.
COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

LOGGING YOUR DATA
COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:
WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS 0% 0 LBS
RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.
SUPPLEMENTAL DEAD LIFT - METHOD

0 LBS 0 REPS 0% 0 LBS TOTALS
2:
Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS
TOTALS: 0 LBS 0 REPS 0% 0 LBS

Help

WEEK 1 TOTALS
INTENSITY MAX

LOGGING YOUR DATA

2:
EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL DEAD LIFT - METHOD 2
METHOD: Squat with belt METHOD: Press with belt METHOD: Pendlay Row
REST PERIODS: Max 4 min for sets at RPE over 7 REST PERIODS: Max 4 min for sets at RPE over 7 REST PERIODS: See Myorep description
• 6 Reps @ 6 RPE (68%)_x000D_• 6 Reps @ 7 RPE • 6 Reps @ 6 RPE (68%)_x000D_• 6 Reps @ 7 RPE
REPS & RPE: REPS & RPE: REPS & RPE: • 14-16 Reps @ 8 RPE _x000D_• 3-5 Reps
(73%)_x000D_• 6 Reps @ 8 RPE (78%) x 2 Sets (73%)_x000D_• 6 Reps @ 8 RPE (78%) x 2 Sets
SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 1
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9
ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:
FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%
AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:
REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS

Help

WEEK 1 TOTALS
INTENSITY MAX
DAY 1

LOGGING YOUR DATA

2:

=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help

WEEK 1 TOTALS
INTENSITY MAX

LOGGING YOUR DATA

2:

COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH - METHOD 2
METHOD: Bench with 1-Sec Pause METHOD: Romanian deadlifts METHOD: DB Flat Bench Press or Bench Press, Touch & Go
REST PERIODS: Max 4 Min for Sets at RPE Over 7 REST PERIODS: Max 3-5 min for sets at RPE over 7 REST PERIODS: See Myorep description
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help

WEEK 1 TOTALS
INTENSITY MAX
DAY 2

LOGGING YOUR DATA

2:
WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

Help

WEEK 1 TOTALS
INTENSITY MAX

LOGGING YOUR DATA

2:

COMPETITION DEAD LIFT SUPPLEMENTAL BENCH - METHOD 1 SUPPLEMENTAL SQUAT - METHOD 2
METHOD: Deadlift with belt METHOD: Close Grip Incline Bench METHOD: Leg Press or Belt Squat or SSB Squat or HBBS
REST PERIODS: Max 4 min for sets at RPE over 7 REST PERIODS: Max 3-5 min for sets at RPE over 7 REST PERIODS: See Myorep description
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 3
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help

WEEK 1 TOTALS
INTENSITY MAX
DAY 3

LOGGING YOUR DATA

2:

Help
TOTALS BY EXERCISE
WEEK 2 TOTALS
AVERAGE ESTIMATED ONE-REP
INTENSITY MAX
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS
COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS

0 LBS 0 REPS 0% 0 LBS
2:

Help
TOTALS BY EXERCISE
WEEK 2 TOTALS
INTENSITY MAX

2:

(73%)_x000D_• 6 Reps @ 8 RPE (75-79%) x 3 Sets (73%)_x000D_• 6 Reps @ 8 RPE (78%) x 3 Sets
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 1
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 2 TOTALS
INTENSITY MAX
DAY 1

2:

=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE
WEEK 2 TOTALS
INTENSITY MAX

2:

SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 2 TOTALS
INTENSITY MAX
DAY 2

2:

Help
TOTALS BY EXERCISE
WEEK 2 TOTALS
INTENSITY MAX

2:

METHOD: Deadlift with belt METHOD: Close Grip Incline Bench METHOD: Leg Press or Belt Squat or SSB Squat or HBBS
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 3
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 2 TOTALS
INTENSITY MAX
DAY 3

2:

Help
TOTALS BY EXERCISE
WEEK 3 TOTALS
INTENSITY MAX

2:

Help
TOTALS BY EXERCISE
WEEK 3 TOTALS
INTENSITY MAX

2:

SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 1
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 3 TOTALS
INTENSITY MAX
DAY 1

2:

=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE
WEEK 3 TOTALS
INTENSITY MAX

2:

SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 3 TOTALS
INTENSITY MAX
DAY 2

2:

Help
TOTALS BY EXERCISE
WEEK 3 TOTALS
INTENSITY MAX

2:

METHOD: Deadlift with belt METHOD: Incline bench, 2 ct paused METHOD: Leg Press or Belt Squat or SSB Squat or HBBS
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 3
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 3 TOTALS
INTENSITY MAX
DAY 3

2:

Help
TOTALS BY EXERCISE
WEEK 4 TOTALS
INTENSITY MAX

2:

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TOTALS BY EXERCISE
WEEK 4 TOTALS
INTENSITY MAX

2:

SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 1
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 4 TOTALS
INTENSITY MAX
DAY 1

2:

=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE
WEEK 4 TOTALS
INTENSITY MAX

2:

SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 4 TOTALS
INTENSITY MAX
DAY 2

2:

Help
TOTALS BY EXERCISE
WEEK 4 TOTALS
INTENSITY MAX

2:

METHOD: Deadlift with belt METHOD: Incline bench, 2 ct paused METHOD: Leg Press or Belt Squat or SSB Squat or HBBS
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 3
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 4 TOTALS
INTENSITY MAX
DAY 3

2:

Help
TOTALS BY EXERCISE
WEEK 5 TOTALS
INTENSITY MAX

2:

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TOTALS BY EXERCISE
WEEK 5 TOTALS
INTENSITY MAX

2:

• 1 Reps @ 8 RPE (90-93%)_x000D_• 6 Reps @ 8 RPE (75- • 1 Reps @ 8 RPE (90-93%)_x000D_• 6 Reps @ 8 RPE (75-
80%) x 3 Sets 80%) x 3 Sets
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 1
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 5 TOTALS
INTENSITY MAX
DAY 1

2:

=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE
WEEK 5 TOTALS
INTENSITY MAX

2:

METHOD: Bench with 1-Sec Pause METHOD: Stiff-legged deadlifts METHOD: DB Incline-Bench Press or Close-Grip Bench Press with Barbell
• 1 Reps @ 8 RPE (90-93%)_x000D_• 6 Reps @ 8 RPE (75- • 8 Reps @ 6 RPE (68%)_x000D_• 8 Reps @ 7 RPE
80%) x 3 Sets (73%)_x000D_• 8 Reps @ 8 RPE (78%) x 4 Sets
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 5 TOTALS
INTENSITY MAX
DAY 2

2:

Help
TOTALS BY EXERCISE
WEEK 5 TOTALS
INTENSITY MAX

2:

METHOD: Deadlift with belt METHOD: Incline bench, touch & go METHOD: DB Incline-Bench Press or Close-Grip Bench Press with Barbell
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 3
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 5 TOTALS
INTENSITY MAX
DAY 3

2:

Help
TOTALS BY EXERCISE
WEEK 6 TOTALS
INTENSITY MAX

2:

Help
TOTALS BY EXERCISE
WEEK 6 TOTALS
INTENSITY MAX

2:

80%) x 3 Sets 80%) x 3 Sets
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 1
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 6 TOTALS
INTENSITY MAX
DAY 1

2:

=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE
WEEK 6 TOTALS
INTENSITY MAX

2:

METHOD: Bench with 1-Sec Pause METHOD: Stiff-legged deadlifts METHOD: DB Incline-Bench Press or Close-Grip Bench Press with Barbell
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 6 TOTALS
INTENSITY MAX
DAY 2

2:

Help
TOTALS BY EXERCISE
WEEK 6 TOTALS
INTENSITY MAX

2:

METHOD: Deadlift with belt METHOD: Incline bench, touch & go METHOD: DB Incline-Bench Press or Close-Grip Bench Press with Barbell
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 3
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 6 TOTALS
INTENSITY MAX
DAY 3

2:

Help
TOTALS BY EXERCISE
WEEK 7 TOTALS
INTENSITY MAX

2:

Help
TOTALS BY EXERCISE
WEEK 7 TOTALS
INTENSITY MAX

2:

80%) x 3 Sets 80%) x 3 Sets
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 1
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 7 TOTALS
INTENSITY MAX
DAY 1

2:

=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs ###
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE
WEEK 7 TOTALS
INTENSITY MAX

2:

DB Incline-Bench Press or Close-Grip Bench Press

METHOD: Bench with 1-Sec Pause METHOD: Stiff-legged deadlifts METHOD:
with Barbell
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 7 TOTALS
INTENSITY MAX
DAY 2

2:
Help
TOTALS BY EXERCISE
WEEK 7 TOTALS
INTENSITY MAX

2:

DB Incline-Bench Press or Close-Grip Bench Press

METHOD: Deadlift with belt METHOD: Incline bench, touch & go METHOD:
with Barbell
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2

DAY 3
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
WEEK 7 TOTALS
INTENSITY MAX
DAY 3

2:

7 Week Hypertrophy 3 Day V2 2

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7-WEEK HYPERTROPHY TEM

Watch Introductory Video

eek Hypertrophy Template!

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[Click to Select Help Topic]

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

530 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

Rated Perceived Exertion) and number of reps.

RPE, you would enter a number in the highlighted box.

8 REPS 9 REPS 10 REPS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

0 REPS 0 LBS 40%

WEEK 6 0 REPS 0 LBS 0% 0 REPS 0 LBS 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 1 REPS 1 LBS 90%

WEEK 2 0 REPS 0 LBS 0% 1 REPS 1 LBS 60%