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Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
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s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from this Prog
1-On-1 Coaching!
six (6) sheets. The "Welcome" sheet is the sheet you're on now and where
ere you'll enter your information before you start the program and also wh
ere you will see your 12 weeks of programming laid out. The "RPE, Warm-u
ation on recommendations for the program. The "Optional Day - 5" sheet i
an see an analysis of your work done on the program so far and also keep a
KDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED.
9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!
eakdown!
ns that are not answered in this document, feel free to email or DM us belo
ervice. Once coaching spots are available you can get $40 off of your first 2
from this Program!
ching!
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
NAME Patrick
AGE 24
SQUAT 230
BENCH PRESS 120
DEADLIFT 255
STARTING BODY WEIGHT 100
VARIATIONS
CLICK THERE TO OPEN BLOCK PULL 240
THE DROP DOWN
MENU → BOARD PRESS 130
SSB SQUAT 200
Having problems filling out the Table?
Watch This!
1. How stressful is yo
1 - Stressful. (Mediocre sleep
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
2. Rate your techniq
1 - I don't have great techniqu
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT"
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 prog
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← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
1 - GENERAL
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
T 2 - SQUAT
3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
- BENCH PRESS
3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
4 - DEADLIFT
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
our technique on the Deadlift:
e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
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 the weight for the top s
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 have used for you
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WATCH THE T
SQUAT
SQUAT
BENCH & WARM UP
DEADLIFT
your experience lifting, these selections will impact your program sig
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
an this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.
you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. 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
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT
LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
WATCH THE TUTORIALS HERE:
ARM UP
y efficient)
the Squat?:
the Deadlift?:
s document.
ercentage drop.
PEC DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
GHD CRUNCHES
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 EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS
WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
0 0 7.5 -
0 0 - -
0 0 7.5
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -
WEEK 10
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8 -
0 0 - -
0 0 - -
0 0 7.5
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET.
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 5, 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
SETS SHOULD BE RPE 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 4, 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
SETS SHOULD BE RPE 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 5, 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET 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
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 4 0 0
SQUAT 5 4 0 0
BOARD PRESS 1 7 0 0
BOARD PRESS 3 9 0 0
SEATED SHOULDER PRESS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
HAMSTRING CURLS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 230 230
SQUAT 1 1 216 216
SQUAT 4 2 203 1626
BOARD PRESS 1 4 0 0
BOARD PRESS 3 6 0 0
SEATED SHOULDER PRESS 3 8-10 0 -
FRONT FOOT ELEVATED SPLIT SQUATS 3 8-10 0 -
NORDIC CURLS 3 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1856
TOTAL BENCH PRESS VOLUME - - - 0
RPE TEMPO
6 -
- -
6 -
6 -
5,6,7 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
4,5,6,7 -
6 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
6 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 5
RPE TEMPO
8.5 -
- -
8
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
8 -
7 -
6.5,7.5,8.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
5.5,6.5,7.5,8.5 -
8 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 8
RPE TEMPO
6.5 -
- -
- -
6.5
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6.5 -
- -
- -
7 -
5.5,6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4.5,5.5,6.5,7.5 -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6.5 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
K 11
RPE TEMPO
8-9 -
- -
- -
7-8
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8-9 -
- -
- -
7 -
6.5,7.5,8.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
5.5,6.5,7.5,8.5 -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8-9 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET.
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 4, 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 5.5, 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 4.5, 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
SETS SHOULD BE RPE 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 5.5, 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET 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
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 4 0 0
SQUAT 4 4 0 0
BOARD PRESS 1 7 0 0
BOARD PRESS 3 9 0 0
SEATED SHOULDER PRESS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
HAMSTRING CURLS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
SQUAT ???
BENCH PRESS ???
DEADLIFT ??? WEEK 12 / TEST
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 4 5 150 2990
BENCH PRESS 3 6 81 1458
DEADLIFT 1 1 #VALUE! #VALUE!
DEADLIFT 6 1 #VALUE! #VALUE!
NEUTRAL GRIP PULL-DOWNS 2 6-8 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2990
TOTAL BENCH PRESS VOLUME - - - 1458
TOTAL DEADLIFT VOLUME - - - #VALUE!
RPE TEMPO
6.5 -
- -
7 -
7 -
5.5,6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4.5,5.5,6.5,7.5 -
7 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
DELOAD
RPE TEMPO
6 -
- -
6
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
5 -
7 -
6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5,7.5 -
6 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
K9
RPE TEMPO
7 -
- -
- -
7
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
5.5,6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4.5,5.5,6.5,7.5 -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
/ TEST
RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -
- -
RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -
ODY WEIGHT:
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 4.5, 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 4.5, 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
ADDITIONAL NOTES
-
-
-
-
-
-
-
-
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
YOUR RPE GUIDE
SQUAT 230
RPE / REPS 1 2
10 230 221
9.5 225 216
9 221 212
8.5 216 209
8 212 205
7.5 209 202
7 205 198
6.5 202 196
6 198 191
5.5 193 189
5 189 184
4 186 179
RPE / REPS 1 2
10 125 120
9.5 123 118
9 120 115
8.5 118 114
8 115 111
7.5 114 110
7 111 108
6.5 110 106
6 108 104
5.5 105 103
5 103 100
4 101 98
DEADLIFT 250
RPE / REPS 1 2
10 250 240
9.5 245 235
9 240 230
8.5 235 228
8 230 223
7.5 228 220
7 223 215
6.5 220 213
6 215 208
5.5 210 205
5 205 200
4 203 195
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
WARM-UP RECOMMENDATION
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
Note: All these exercises may not be necessary for everyone, bas
rest days.
3 4 5 6 7
212 205 198 193 186
209 202 196 189 184
205 198 193 186 182
202 196 189 184 177
198 193 186 182 175
196 189 184 177 173
193 186 182 175 170
189 184 177 173 166
184 179 173 168 161
182 177 170 166 159
179 175 168 163 156
175 170 166 159 154
3 4 5 6 7
115 111 108 105 101
114 110 106 103 100
111 108 105 101 99
110 106 103 100 96
108 105 101 99 95
106 103 100 96 94
105 101 99 95 93
103 100 96 94 90
100 98 94 91 88
99 96 93 90 86
98 95 91 89 85
95 93 90 86 84
3 4 5 6 7
230 223 215 210 203
228 220 213 205 200
223 215 210 203 198
220 213 205 200 193
215 210 203 198 190
213 205 200 193 188
210 203 198 190 185
205 200 193 188 180
200 195 188 183 175
198 193 185 180 173
195 190 183 178 170
190 185 180 173 168
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
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
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
8 9 10
182 175 170
177 173 166
175 170 163
173 166 159
170 163 156
166 159 154
163 156 150
159 154 147
154 150 143
152 147 140
150 143 136
145 140 133
8 9 10
99 95 93
96 94 90
95 93 89
94 90 86
93 89 85
90 86 84
89 85 81
86 84 80
84 81 78
83 80 76
81 78 74
79 76 73
8 9 10
198 190 185
193 188 180
190 185 178
188 180 173
185 178 170
180 173 168
178 170 163
173 168 160
168 163 155
165 160 153
163 155 148
158 153 145
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
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
t it should be and that we continue to manage fatigue smartly.
reps.
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI
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.
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).
CARDIO OPTION
TREADMILL
ROWER
STAIRMASTER
AIR BIKE
SLED PUSHES
SLED PULLS
FARMERS CARRY
SPRINTS
JUMP ROPE
BURPEES
BOX JUMPS
ke to train 5 days weekly, you can add in an additional training session by f
the rest day that is typically carded between training weeks. (i.e. after day
up of 1 conditioning movement followed by 4-5 accessory movements.
o from this list:
Conditioning: Treadmill, bike, walk, jog.
Single arm shoulder press.
houlder trio.
ncline Ys Ts Ws.
Pull-ups.
ricep overhead extension.
ncline DB flys.
Hack Squat.
eated calve raise.
B Curls with a twist.
DB Shrugs.
armers Carry.
*This list is included because most other exercises can impact pe
n Day 5 Below, once you select your options you can fill in the reps and set
SETS REPS WEIGHT DAILY VOLUME
1 0 - -
0 0 0 -
0 0 0 -
0 0 0 -
0 0 0 -
nal training session by following the points below:
ed negatively, then you should cut out the 5th day for the 2nd phase of the
an fill in the reps and sets you would like to do and refer to this on your Da
RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
DEADLIFT VARIANT
DEFICIT DEADL
BLOCK PULL
PAUSED DEAD
wing the points below:
uld cut out the 5th day for the 2nd phase of the program.
y 5.*
WEEKLY LOG
TRAINING WEEK END OF WEEK BODY W
Start 100.0
2 0.0
3 0.0
4 0.0
5 0.0
6 (DELOAD) 0.0
7 0.0
8 0.0
9 0.0
10 0.0
11 0.0
GRAPHS
120.0
120.0
100.0
100.0
60.0
40.0
20.0
7000
7000
6000
5000
4186
4025
4000
VOLUME
3019
3000
2592
2496
2000 1872
1000
0 0 0
0
1 2 3
50000
45000
40000
35000
30000
VOLUMe
25000
20000
15000
11230
10000
7044 6960
5000 4368
3019
1872
0 0 0
0
7044 6960
5000 4368
3019
1872
0 0 0
0
1 2 3
t. In the table below you can keep track of your performance throughout t
u can enter your body weight there. You can keep track of the weeks in wh
ything else will be auto generated as you fill out the program itself with you
0.0 11 15 8
0.0 16 19 10
0.0 16 19 10
0.0 16 19 10
0.0 16 19 10
0.0 12 15 9
0.0 16 19 11
0.0 16 19 11
0.0 16 19 13
0.0 16 19 13
0.0 16 19 13
0.0 11 10 8
WEEK
4508
4347 4347
4186 4186
2898
2784
2688 2688
2592 2592
1200
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
Weekly Cumulati ve Volume For Each Main
31516
27169
22983
20085
18912
16224
15577
13632
12432
11230
9648
6960
0 0 0 0 0 0
6960
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
ance throughout the program. The end of week body weight column brings
of the weeks in which you did the optional 5th day or not in the 5th Day co
ram itself with your weekly numbers. There are also some graphs at the bo
3019 1872 0
4025 2496 0
4186 2592 0
4347 2688 0
4508 2784 0
2898 1200 0
4186 2592 0
4347 2688 0
4508 2784 0
4669 2880 0
5996 2604 0
T
T
5996
4669
4508
4347
4186
2880
2784
2688
2592 2604
0 0 0 0 0 0
7 8 9 10 11 12
lume For Each Main Lift
46689
40693
36024
31516
69 27180
24576
21696
18912
24
0 0 0 0 0
0 0 0 0 0
8 9 10 11 12
d of week body weight column brings data across from the bottom of each
onal 5th day or not in the 5th Day column and you can write some notes in
There are also some graphs at the bottom which show your progression/ re
-
-
-
0 0.0 0.0
11 12 (TEST WEEK)
5996
4669
2880
2604
0 0 0
10 11 12
46689
693
27180
Weekly Squat Cumulative Volume
576 Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
0 0 0
0 0 0
0 11 12
ss from the bottom of each training
ou can write some notes in the notes
h show your progression/ records
ADDITIONAL NOTES
-
Squat Volume
Bench Volume
Deadlift Volume
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
umulative Volume
umulative Volume
Cumulative Volume
ONAL NOTES
-
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT