Schenone F.

Apellido N Apellido N
1 Rmax 1 Rmax 1 Rmax
N Ejercicio Back Squat Back Squat Back Squat
1 Back Squat 100 100 100
2 Front Squat 85 85 85
3 Box Squat Concentric 93 93 93
4 Split Squat 50 50 50
5 Zercher Squat 65 65 65
6 Lunge 40 40 40
7 Step up 40 40 40
8 Barbell Bulgarian Squat 40 40 40
9 Lateral Split Squat 30 30 30
10 Lateral Lunge 25 25 25
11 deadlift 125 125 125
12 Romanian deadlift 75 75 75
13 1 leg Romanian deadlift 45 45 45
14 Good Morning 50 50 50
15 Hip Trush 100 100 100
16 1 leg Hip Trush 55 55 55
17 Bench press 75 75 75
18 Decline Bench press 78.75 78.75 78.75
19 Incline Bench press 60 60 60
20 Close Grip Bench press 60 60 60
21 Flor Bench press 67.5 67.5 67.5
22 Dumbell Bench Press 26.25 26.25 26.25
23 Dips 90 90 90
24 Military Press 41.25 41.25 41.25
25 Push press 56.25 56.25 56.25
26 Dumbel Overhead Press 15 15 15
27 Chin up 78.75 78.75 78.75
28 Pull up 75 75 75
29 Supinated Pull Down 75 75 75
30 Pronated Pull Down 67.5 67.5 67.5
31 Wide Grip Front PD 63.75 63.75 63.75
32 Wide Grip Behind Neck PD 60 60 60
33 Seated Row 52.5 52.5 52.5
34 Benc Pull 60 60 60
35 Upright Row 41.25 41.25 41.25
36 Single Arm Dumbell Row 26.25 26.25 26.25
37 Preacher Curl 30 30 30
Apellido N Apellido N
1 Rmax 1 Rmax
Back Squat Back Squat
100 100
85 85
93 93
50 50
65 65
40 40
40 40
40 40
30 30
25 25
125 125
75 75
45 45
50 50
100 100
55 55
75 75
78.75 78.75
60 60
60 60
67.5 67.5
26.25 26.25
90 90
41.25 41.25
56.25 56.25
15 15
78.75 78.75
75 75
75 75
67.5 67.5
63.75 63.75
60 60
52.5 52.5
60 60
41.25 41.25
26.25 26.25
30 30
 1 Rmax
N Ejercicio Back Squat 95% 90%
1 Back Squat 100 95 90
2 Front Squat 85 80.8 76.5
3 Box Squat Concentric 93 75.1 71.1
4 Split Squat 50 47.5 45.0
5 Zercher Squat 65 61.8 58.5
6 Lunge 40 38.0 36.0
7 Step up 40 38.0 36.0
8 Barbell Bulgarian Squat 40 38.0 36.0
9 Lateral Split Squat 30 28.5 27.0
10 Lateral Lunge 25 23.8 22.5
11 deadlift 125 118.8 112.5
12 Romanian deadlift 75 71.3 67.5
13 1 leg Romanian deadlift 45 42.8 40.5
14 Good Morning 50 47.5 45.0
15 Hip Trush 100 95.0 90.0
16 1 leg Hip Trush 55 52.3 49.5
17 Bench press 75 71.3 67.5
18 Decline Bench press 78.75 74.8 70.9
19 Incline Bench press 60 57.0 54.0
20 Close Grip Bench press 60 57.0 54.0
21 Flor Bench press 67.5 64.1 60.8
22 Dumbell Bench Press 26.25 24.9 23.6
23 Dips 90 85.5 81.0
24 Military Press 41.25 39.2 37.1
25 Push press 56.25 53.4 50.6
26 Dumbel Overhead Press 15 14.2 13.5
27 Chin up 78.75 74.8 70.9
28 Pull up 75 71.3 67.5
29 Supinated Pull Down 75 71.3 67.5
30 Pronated Pull Down 67.5 64.1 60.8
31 Wide Grip Front PD 63.75 60.6 57.4
32 Wide Grip Behind Neck PD 60 57.0 54.0
33 Seated Row 52.5 49.9 47.3
34 Bench Pull 60 57.0 54.0
35 Upright Row 41.25 39.2 37.1
36 Single Arm Dumbell Row 26.25 24.9 23.6
37 Preacher Curl 30 28.5 27.0

Peso RM Effort Leve

Intensity levels
%1RM
 Back Squat
Max Effort
Intensity levels (ME)
%1RM

100 Max reps

Max Eff 100% 100 1

Heavy+ 95% 95 2
92% 92 3
89% 89 4
Near Max Eff

86% 86 5
Heavy
83% 83 6
81% 81 7
79% 79 8
Hard Effort

77% 77 9
Medium 75% 75 10
73% 73 11
71% 71 12
70% 70 13
68% 68 14
Medium Hard effort

67% 67 15
65% 65 16
Light
64% 64 17
63% 63 18
62% 62 19
61% 61 20
 85% 80% 75% 70% 65% 60% 55%
85.0 80.0 75.0 70.0 65.0 60.0 55.0
72.3 68.0 63.7 59.5 55.3 51.0 46.8
67.2 63.2 59.3 55.3 51.4 47.4 43.5
42.5 40.0 37.5 35.0 32.5 30.0 27.5
55.3 52.0 48.8 45.5 42.3 39.0 35.8
34.0 32.0 30.0 28.0 26.0 24.0 22.0
34.0 32.0 30.0 28.0 26.0 24.0 22.0
34.0 32.0 30.0 28.0 26.0 24.0 22.0
25.5 24.0 22.5 21.0 19.5 18.0 16.5
21.3 20.0 18.8 17.5 16.3 15.0 13.8
106.3 100.0 93.8 87.5 81.3 75.0 68.8
63.7 60.0 56.3 52.5 48.8 45.0 41.3
38.3 36.0 33.8 31.5 29.3 27.0 24.8
42.5 40.0 37.5 35.0 32.5 30.0 27.5
85.0 80.0 75.0 70.0 65.0 60.0 55.0
46.8 44.0 41.3 38.5 35.8 33.0 30.3
63.7 60.0 56.3 52.5 48.8 45.0 41.3
66.9 63.0 59.1 55.1 51.2 47.3 43.3
51.0 48.0 45.0 42.0 39.0 36.0 33.0
51.0 48.0 45.0 42.0 39.0 36.0 33.0
57.4 54.0 50.6 47.3 43.9 40.5 37.1
22.3 21.0 19.7 18.4 17.1 15.8 14.4
76.5 72.0 67.5 63.0 58.5 54.0 49.5
35.1 33.0 30.9 28.9 26.8 24.8 22.7
47.8 45.0 42.2 39.4 36.6 33.8 30.9
12.8 12.0 11.3 10.5 9.8 9.0 8.3
66.9 63.0 59.1 55.1 51.2 47.3 43.3
63.7 60.0 56.3 52.5 48.8 45.0 41.3
63.7 60.0 56.3 52.5 48.8 45.0 41.3
57.4 54.0 50.6 47.3 43.9 40.5 37.1
54.2 51.0 47.8 44.6 41.4 38.3 35.1
51.0 48.0 45.0 42.0 39.0 36.0 33.0
44.6 42.0 39.4 36.8 34.1 31.5 28.9
51.0 48.0 45.0 42.0 39.0 36.0 33.0
35.1 33.0 30.9 28.9 26.8 24.8 22.7
22.3 21.0 19.7 18.4 17.1 15.8 14.4
25.5 24.0 22.5 21.0 19.5 18.0 16.5

Effort Levels Prilepin's Chart

Near Max Hard Medium
(NME) (HE) Hard (MHE) Optimal Volume
Reps per set
Volume Range
1-2 reps short 2-4 reps short 5+ reps short

1-2 7 4-10
1 1-2 7 4-10
1-2 1 1-2 7 4-10
2-3 1-2 2-4 15 10-20
3-4 1-3 2-4 15 10-20
4-5 2-4 ≤1 2-4 15 10-20
5-6 3-5 ≤2 2-4 15 10-20
6-7 4-6 ≤3 3-6 18 12-24
7-8 5-7 ≤4 3-6 18 12-24
8-9 6-8 ≤5 3-6 18 12-24
9-10 7-9 ≤6 3-6 18 12-24
10-11 8-10 ≤7 3-6 18 12-24
11-12 9-11 ≤8 3-6 24 18-30
12-13 10-12 ≤9 3-6 24 18-30
13-14 11-13 ≤ 10 3-6 24 18-30
14-15 12-14 ≤ 11 3-6 24 18-30
15-16 13-15 ≤ 12 3-6 24 18-30
16-17 14-16 ≤ 13 3-6 24 18-30
17-18 15-17 ≤ 14 3-6 24 18-30
18-19 16-18 ≤ 15 3-6 24 18-30
 Link
https://www.youtube.com/watch?v=ultWZbUMPL8
https://www.youtube.com/watch?v=uYumuL_G_V0
https://www.youtube.com/watch?v=nBc_2Jyp3tM
https://www.youtube.com/watch?v=5Ff5oOs3j0o
https://www.youtube.com/watch?v=nwx6Ip7hd3I
https://www.youtube.com/watch?v=I__9oV1UDv0
https://www.youtube.com/watch?v=-UdSpIoNs2g
https://www.youtube.com/watch?v=DhjCIfBghCk
https://www.youtube.com/watch?v=vtPgvobdWBI
https://www.youtube.com/watch?v=FQi20qWvy1E
https://www.youtube.com/watch?v=op9kVnSso6Q
https://www.youtube.com/watch?v=GZAKFRNtxLY
https://www.youtube.com/watch?v=-IaQkgdQgfM
https://www.youtube.com/watch?v=YA-h3n9L4YU
https://www.youtube.com/watch?v=c27ezP6vxbQ
https://www.youtube.com/watch?v=4Wirb7pxizY
https://www.youtube.com/watch?v=SCVCLChPQFY
https://www.youtube.com/watch?v=EDaXUZT7mqk
https://www.youtube.com/watch?v=h2Gr9TvHATo
https://www.youtube.com/watch?v=nEF0bv2FW94
https://www.youtube.com/watch?v=PpiqWNY52M0
https://www.youtube.com/watch?v=MvlqSLXgugY
https://www.youtube.com/watch?v=YuaUTOMQQrc
https://www.youtube.com/watch?v=xe19t2_6yis
https://www.youtube.com/watch?v=iaBVSJm78ko
https://www.youtube.com/watch?v=M2rwvNhTOu0
https://www.youtube.com/watch?v=qVztO-F-IwI
https://www.youtube.com/watch?v=HRV5YKKaeVw
https://www.youtube.com/watch?v=Wg7Lm8xbctg
https://www.youtube.com/watch?v=NX2n5EYxPD0
https://www.youtube.com/watch?v=grp7b4WKwKA
https://www.youtube.com/watch?v=1zqb3JPa2c8
https://www.youtube.com/watch?v=AYSD6Z2Jevg
https://www.youtube.com/watch?v=10DNad5WnsQ
https://www.youtube.com/watch?v=amCU-ziHITM
https://www.youtube.com/watch?v=xl1YiqQY2vA
https://www.youtube.com/watch?v=bz2rQ0bibik

Back Squat Effort Levels

 Max Effort (ME) Near Max (NME) Hard
100 (HE)

Reps per set Max reps Peso 1-2 reps short Piso Techo 2-4 reps short

1 100% 100.0 92-95% 92.0 95.0 86-92%

2 95% 95.0 89-92% 89.0 92.0 83-89%
3 92% 92.0 86-89% 86.0 89.0 81-86%
4 89% 89.0 83-86% 83.0 86.0 79-83%
5 86% 86.0 81-83% 81.0 83.0 77-81%
6 83% 83.0 79-81% 79.0 81.0 75-79%
7 81% 81.0 77-79% 77.0 79.0 73-77%
8 79% 79.0 75-77% 75.0 77.0 71-75%
9 77% 77.0 73-75% 73.0 75.0 70-73%
10 75% 75.0 71-73% 71.0 73.0 68-71%
11 73% 73.0 70-71% 70.0 71.0 67-70%
12 71% 71.0 68-70% 68.0 70.0 65-68%
13 70% 69.5 67-68% 67.0 68.0 64-67%
14 68% 68.0 65-67% 65.0 67.0 63-65%
15 67% 66.5 64-65% 64.0 65.0 62-64%
16 65% 65.0 63-64% 63.0 64.0 61-63%
17 64% 64.0 62-63% 62.0 63.0
18 63% 63.0 61-62% 61.0 62.0
19 62% 62.0
20 61% 61.0
vels
Hard Medium Hard (MHE)
(HE) Peso RM

Piso Techo 5+ reps short Piso % 1 RM Back Squat

86.0 92.0 ≤83% 83.0 100 100

83.0 89.0 ≤81% 81.0 94 94
81.0 86.0 ≤79% 79.0 91 91
79.0 83.0 ≤77% 77.0 88 88
77.0 81.0 ≤75% 75.0 86 86
75.0 79.0 ≤73% 73.0 83 83
73.0 77.0 ≤71% 71.0 81 81
71.0 75.0 ≤70% 70.0 79 79
70.0 73.0 ≤68% 68.0 77 77
68.0 71.0 ≤67% 67.0 75 75
67.0 70.0 ≤65% 65.0 73 73
65.0 68.0 ≤64% 64.0 71 71
64.0 67.0 ≤63% 63.0 70 70
63.0 65.0 ≤62% 62.0 68 68
62.0 64.0 ≤61% 61.0 67 67
61.0 63.0 65 65
64 64
63 63
61 61
60 60
 Exertion/ Reps in reserve RIR

Max Reps 1 RIR 2 RIR 3 RIR 4 RIR 5 RIR 6 RIR

1
2 1
3 2 1
4 3 2 1
5 4 3 2 1
6 5 4 3 2 1
7 6 5 4 3 2 1
8 7 6 5 4 3 2
9 8 7 6 5 4 3
10 9 8 7 6 5 4
11 10 9 8 7 6 5
12 11 10 9 8 7 6
13 12 11 10 9 8 7
14 13 12 11 10 9 8
15 14 13 12 11 10 9
16 15 14 13 12 11 10
17 16 15 14 13 12 11
18 17 16 15 14 13 12
19 18 17 16 15 14 13
20 19 18 17 16 15 14
Reps in reserve RIR

7 RIR 8 RIR 9 RIR 10 RIR 11 RIR 12 RIR

1
2 1
3 2 1
4 3 2 1
5 4 3 2 1
6 5 4 3 2 1
7 6 5 4 3 2
8 7 6 5 4 3
9 8 7 6 5 4
10 9 8 7 6 5
11 10 9 8 7 6
12 11 10 9 8 7
13 12 11 10 9 8