Welcome to your StrengthStudioTT Training progra

program breakdown video and contact us if you n

information on the program. The "Your Progra
information on recommendations fo

Note: You need to open this program on Goo

We made sure to make this program as deta

 Email:
Instagram:

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

raining program! This document consists of four (4) sheets. The "Welcome"
act us if you need to. The "Start" sheet is where you'll enter your informatio
"Your Program" sheet is where you will see your 8 weeks of programming
mendations for the program. PLEASE WATCH THE FULL PROGRAM BREAKDO

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with

WATCH THE FULL PROGRAM BREAKDOWN VIDEO

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
Be sure to let us know you came from this Prog

1-On-1 Coaching!
he "Welcome" sheet is the sheet you're on now and where you can see the
your information before you start the program and also where you can get
programming laid out. The "RPE & Warm-ups" sheet is where you'll see fu
RAM BREAKDOWN 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 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 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

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
u're on now and where you can see the detailed
e program and also where you can get detailed
Warm-ups" sheet is where you'll see further
SHEET BEFORE GETTING STARTED.

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

lable you can get $40 off of your first 2 months!

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 DEADLIFT VARIANT ???
THE DROP DOWN
MENU → BENCH PRESS VARIANT ???
SQUAT VARIANT ???
Having problems filling out the Table?
Watch This!

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these

1. How stressful is yo
1 - Stressful. (Mediocre sleep

SELECT HERE →
 CLICK THE CELL TO OPEN THE
1,2

QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu
3 - Conventional pullers should lean toward a 1

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

1 - I usually can't recover from

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

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUESTIONNAIRE - PART 3 - BENCH P

1. Rate your ability t

1 - I usually can't recover from

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

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUESTIONNAIRE - PART 4 - DEADL

1. Rate your ability t

1 - I usually can't recover from

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

3. How well do you r

1 - I don't recover very well fro

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
 Email:
Instagram:
 ← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.

DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".

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.

tressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch

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

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

our ability to handle/recover from volume for the Squat:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

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

our technique on the Squat:

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.

well do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

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

- BENCH PRESS

our ability to handle/recover from volume for the Bench Press

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

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

our technique on the Bench Press:

 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.

well do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

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

4 - DEADLIFT

our ability to handle/recover from volume for the Deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

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.

well do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
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
Email Us!
Our Instagram!
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.
han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.

for the Squat:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Squat?:
very is average. | 3 - I recover very well from higher intensities.

for the Bench Press:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Bench Press?

very is average. | 3 - I recover very well from higher intensities.

for the Deadlift:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Deadlift?:

very is average. | 3 - I recover very well from higher intensities.

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 DEADLIFT VARIANT
LARSEN PRESS DEADLIFT
CLOSE GRIP BENCH PRESS DEFICIT DEADLIFT
SPOTO PRESS BLOCK PULL
FLOOR PRESS 2 POSITION PAUSED DEADLIFT
BOARD PRESS PAUSED DEADLIFT
STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
l impact your program significantly:

or Great Sleep & Light Work/School hours)

Deadlift) you should lean toward 2.

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Squat?:
ities.

S-RST S-TI
6 4

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Bench Press?:

ities.

B-RST B-TI
6 4

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Deadlift?:

ities.

D-RST D-TI
6 4

l it into this document.

d. 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!

WEEK 1 / INT
DAY 1 SETS REPS WEIGHT
SQUAT 1 5 0
SQUAT 4 5 0
BENCH PRESS 1 5 0
BENCH PRESS 5 5 0
SINGLE LEG EXTENSIONS 3 8-10 0
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT VARIANT 1 1 0
DEADLIFT VARIANT 3 7 #VALUE!
BENCH PRESS (VARIED GRIP) 4 8 0
CHEST SUPPORTED ROWS 3 10-12 0
HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 4 6 #VALUE!
SEATED DB SHOULDER PRESS 3 8-10 0
DB LATERAL RAISES 3 8-10 0
TRICEP OPTION 3 10-12 0
WEIGHTED PLANKS 3 30-60s 0
 - - - -
TOTAL SQUAT VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 1 5 0
DEADLIFT 4 5 0
BENCH PRESS VARIANT 1 6 #VALUE!
BENCH PRESS VARIANT 3 6 #VALUE!
PENDLEY ROWS 4 6-8 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
SUPINE 90/90 BREATHING 3 15-20 -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 0
BENCH PRESS 4 6 0
SQUAT 3 7 0
TRICEP OPTION 3 8-10 0
FACE PULLS / REAR DELT FLYS 3 12-15 0
MCGILL BIG 3 4 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WE

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 0
SQUAT 4 4 0
BENCH PRESS 1 4 0
BENCH PRESS 5 4 0
SINGLE LEG EXTENSIONS 3 8-10 0
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT VARIANT 1 1 0
DEADLIFT VARIANT 3 6 #VALUE!
BENCH PRESS (VARIED GRIP) 4 7 0
CHEST SUPPORTED ROWS 3 10-12 0
HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 4 5 #VALUE!
SEATED DB SHOULDER PRESS 3 8-10 0
DB LATERAL RAISES 3 8-10 0
TRICEP OPTION 3 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 1 4 0
DEADLIFT 4 4 0
BENCH PRESS VARIANT 1 5 #VALUE!
BENCH PRESS VARIANT 3 5 #VALUE!
PENDLEY ROWS 4 6-8 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
SUPINE 90/90 BREATHING 3 15-20 -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 0
BENCH PRESS 4 5 0
SQUAT 3 7 0
TRICEP OPTION 3 8-10 0
FACE PULLS / REAR DELT FLYS 3 12-15 0
MCGILL BIG 3 4 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
 END OF WEEK BODY WE
0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 2 2 0
SQUAT 3 4 0
BENCH PRESS 1 1 0
BENCH PRESS 2 2 0
BENCH PRESS 3 5 0
SINGLE LEG EXTENSIONS 3 8-10 0
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT VARIANT 3 4 #VALUE!
BENCH PRESS (VARIED GRIP) 4 5 0
CHEST SUPPORTED ROWS 3 10-12 0
HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT VARIANT 4 4 #VALUE!
SEATED DB SHOULDER PRESS 3 8-10 0
DB LATERAL RAISES 3 8-10 0
TRICEP OPTION 3 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 1 1 0
DEADLIFT 2 2 0
DEADLIFT 3 4 0
 BENCH PRESS VARIANT 1 4 #VALUE!
BENCH PRESS VARIANT 3 4 #VALUE!
PENDLEY ROWS 4 6-8 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
SUPINE 90/90 BREATHING 3 15-20 -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 2 1 0
BENCH PRESS 4 3 0
SQUAT 3 4 0
TRICEP OPTION 3 8-10 0
FACE PULLS / REAR DELT FLYS 3 12-15 0
MCGILL BIG 3 4 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WE

0.0

PROGRAM ANALYSIS

Body Weight
1.0
0.9
0.8
0.7
BODY WEIGHT

0.6
0.5
0.4
0.3
0.2
0.1
 1.0
0.9
0.8
0.7

BODY WEIGHT
0.6
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
Start 1 2 3 4 5 6 7 8
WEEK

1
VOLUMe

0 0 0
0
1 2 3
SINGLE LEG EXTENSIONS
BULGARIAN SPLIT SQUATS
FRONT FOOT ELEVATED SPLIT SQUATS

REVERSE HYPER EXTENSIONS

GLUTE BRIDGES
BACK EXTENSION
GHD

PECK DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
0 6 -
0 - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 6 4s PAUSE
0 - 2-3s PAUSE
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO
0 8 -
0 - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
 0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 8 4s PAUSE
0 - 2-3s PAUSE
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -
END OF WEEK BODY WEIGHT:
0.0

WEEK 7
DAILY VOLUME RPE TEMPO
0 9 -
0 - -
0 - -
0 9 -
0 - -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

0 9 -
0 - -
0 - -
 #VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

DAILY VOLUME RPE TEMPO

0 8.5 4s PAUSE
0 - 2-3s PAUSE
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start 0.0

1 0.0

2 0.0

3 0.0
 4 0.0

5 0.0

0.0 0.0 6 0.0

7 8
7 0.0

8 0.0

Weekly Cumulati ve Volume For Each Main Lift

0 0 0 0 0
3 4 5 6 7

WEEK
WEEKS 1 - 7 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-

NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-

NOTES
-
-
-
-
-
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.
-
-
-
-
15-20 BREATHS.
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
 -

NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-

NOTES
-
-
-
-
-
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.
-
-
-
-
15-20 BREATHS.
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
 NOTES
BUILD UP TO A SINGLE AT RPE 9.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
BUILD UP TO A SINGLE AT RPE 9.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-

NOTES
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-

NOTES
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
BUILD UP TO A SINGLE AT RPE 9.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
 -
-
-
-
15-20 BREATHS.
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

Weekly Body Weight Log

Body Weight
0.0

0.0

0.0

0.0
 0.0

0.0

0.0

0.0

0.0

mulati ve Volume For Each Main Lift

W
W
W

0 0 0 0
5 6 7 8

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
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8

Weekly Bench Cumulative Volume

Week
1
2
Weekly Squat Cumulative Volume
3
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
4
5
6
7
8

Weekly Deadlift Cumulative Volume

Week
1
2
3
4
0 5
8 6
7
8
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 5 0 0
SQUAT 4 5 0 0
BENCH PRESS 1 5 0 0
BENCH PRESS 5 5 0 0
SINGLE LEG EXTENSIONS 3 8-10 0 -
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT VARIANT 1 1 0 0
DEADLIFT VARIANT 3 7 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 8 0 0
CHEST SUPPORTED ROWS 3 10-12 0 -
HAMMER CURLS 3 10-12 0 -
SIDE PLANKS 3 20-40s - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 4 6 #VALUE! #VALUE!
SEATED DB SHOULDER PRESS 3 8-10 0 -
DB LATERAL RAISES 3 8-10 0 -
TRICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 5 0 0
DEADLIFT 4 5 0 0
BENCH PRESS VARIANT 1 6 #VALUE! #VALUE!
BENCH PRESS VARIANT 3 6 #VALUE! #VALUE!
PENDLEY ROWS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 12-15 0 -
SUPINE 90/90 BREATHING 3 15-20 - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

LONG PAUSE BENCH PRESS 1 1 0 0
BENCH PRESS 4 6 0 0
SQUAT 3 7 0 0
TRICEP OPTION 3 8-10 0 -
FACE PULLS / REAR DELT FLYS 3 12-15 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
SINGLE LEG EXTENSIONS 3 8-10 0 -
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT VARIANT 1 1 0 0
DEADLIFT VARIANT 3 6 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 6 0 0
CHEST SUPPORTED ROWS 3 10-12 0 -
HAMMER CURLS 3 10-12 0 -
SIDE PLANKS 3 20-40s - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 4 5 #VALUE! #VALUE!
SEATED DB SHOULDER PRESS 3 8-10 0 -
DB LATERAL RAISES 3 8-10 0 -
TRICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 3 0 0
DEADLIFT 4 3 0 0
BENCH PRESS VARIANT 1 5 #VALUE! #VALUE!
BENCH PRESS VARIANT 3 5 #VALUE! #VALUE!
PENDLEY ROWS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 12-15 0 -
SUPINE 90/90 BREATHING 3 15-20 - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

LONG PAUSE BENCH PRESS 1 1 0 0
BENCH PRESS 4 4 0 0
SQUAT 3 6 0 0
TRICEP OPTION 3 8-10 0 -
FACE PULLS / REAR DELT FLYS 3 12-15 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
 END OF WEEK BODY WEIGHT:
0.0

OPENING ATTEMPTS FOR MEET DAY

SQUAT ???
BENCH PRESS ???
DEADLIFT ??? WEEK 8 / TAPER
DAY 1 - SUNDAY SETS REPS WEIGHT DAILY VOLUME
SQUAT 3 5 #VALUE! #VALUE!
BENCH PRESS 4 6 #VALUE! #VALUE!
DEADLIFT 1 1 #VALUE! #VALUE!
DEADLIFT 3 3 #VALUE! #VALUE!
PULL-UPS / WIDE GRIP PULLDOWNS 3 8-10 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 2 - TUESDAY SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 #VALUE! #VALUE!
SQUAT 3 3 #VALUE! #VALUE!
BENCH PRESS 2 1 #VALUE! #VALUE!
BENCH PRESS 4 3 #VALUE! #VALUE!
HAMMER CURLS 3 10-12 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 3 - WEDNESDAY SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 4 0 0
TRICEP OPTION 2 8-10 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 - SATURDAY

MEET D
MEET D
END OF WEEK BODY WEIGHT:
0.0
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE! 1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
VOLUME

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

Weekly Deadlift Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 0 0 0
#VALUE! 0
1 2 3
#VALUE!
#VALUE!
K2
RPE TEMPO
7 -
- -
7 -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
7-8 -
7-8 -
7-8 -
- -
 - -
- -

RPE TEMPO
7 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
7 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -

ODY WEIGHT:

K5
RPE TEMPO
8 -
- -
8 -
- -
7-8 -
7-8 -
- -
- -
- -
 - -

RPE TEMPO
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -

RPE TEMPO
8 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
8 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -
ODY WEIGHT:

/ TAPER
RPE TEMPO
- -
- -
- -
- -
6-7 -
- -
- -
- -
- -
- -
- -

RPE TEMPO
- -
- -
- -
- -
6-7 -
- -
- -
- -
- -

RPE TEMPO
- -
6-7 -
- -
- -
- -

DAY 4 - SATURDAY

EET DAY
EET DAY
ODY WEIGHT:
 Weekly Volume For Each Main Lift

0 0 0 0 0 0
2 3 4 5 6 7

WEEK
 NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-

NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-

NOTES
-
-
-
-
-
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.
-
-
-
-
15-20 BREATHS.
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
 -

NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-

NOTES
-
-
-
-
-
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.
-
-
-
-
15-20 BREATHS.
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
 NOTES
-
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

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

NOTES
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

DAY
DAY
Weekly Volume For Each Main Lift

0 0 0 0 0
4 5 6 7 8

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
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8

Weekly Bench Volume

Week
1
2
Weekly Squat Volume 3
Weekly Bench Volume
4
Weekly Deadlift Volume
5
6
7
8

Weekly Deadlift Volume

Week
1
2
3
4
0 0 5
7 8 6
7
8
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 4 0 0
SQUAT 4 4 0 0
BENCH PRESS 1 4 0 0
BENCH PRESS 5 4 0 0
SINGLE LEG EXTENSIONS 3 8-10 0 -
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT VARIANT 1 1 0 0
DEADLIFT VARIANT 3 6 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 8 0 0
CHEST SUPPORTED ROWS 3 10-12 0 -
HAMMER CURLS 3 10-12 0 -
SIDE PLANKS 3 20-40s - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 4 5 #VALUE! #VALUE!
SEATED DB SHOULDER PRESS 3 8-10 0 -
DB LATERAL RAISES 3 8-10 0 -
TRICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 4 0 0
DEADLIFT 4 4 0 0
BENCH PRESS VARIANT 1 5 #VALUE! #VALUE!
BENCH PRESS VARIANT 3 5 #VALUE! #VALUE!
PENDLEY ROWS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 12-15 0 -
SUPINE 90/90 BREATHING 3 15-20 - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

LONG PAUSE BENCH PRESS 1 1 0 0
BENCH PRESS 4 5 0 0
SQUAT 3 7 0 0
TRICEP OPTION 3 8-10 0 -
FACE PULLS / REAR DELT FLYS 3 12-15 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
SINGLE LEG EXTENSIONS 3 8-10 0 -
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT VARIANT 1 1 0 0
DEADLIFT VARIANT 3 5 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 6 0 0
CHEST SUPPORTED ROWS 3 10-12 0 -
HAMMER CURLS 3 10-12 0 -
SIDE PLANKS 3 20-40s - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 4 4 #VALUE! #VALUE!
SEATED DB SHOULDER PRESS 3 8-10 0 -
DB LATERAL RAISES 3 8-10 0 -
TRICEP OPTION 3 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 3 0 0
DEADLIFT 4 3 0 0
BENCH PRESS VARIANT 1 4 #VALUE! #VALUE!
BENCH PRESS VARIANT 3 4 #VALUE! #VALUE!
PENDLEY ROWS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 12-15 0 -
SUPINE 90/90 BREATHING 3 15-20 - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

LONG PAUSE BENCH PRESS 1 1 0 0
BENCH PRESS 4 4 0 0
SQUAT 3 5 0 0
TRICEP OPTION 3 8-10 0 -
FACE PULLS / REAR DELT FLYS 3 12-15 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
END OF WEEK BODY WEIGHT:
0.0
 Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Volume

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

Weekly Deadlift Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
3
RPE TEMPO
7 -
- -
7 -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
7-8 -
7-8 -
7-8 -
- -
 - -
- -

RPE TEMPO
7 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
7 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -

Y WEIGHT:

6
RPE TEMPO
8.5 -
- -
8.5 -
- -
7-8 -
7-8 -
- -
- -
- -
 - -

RPE TEMPO
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -

RPE TEMPO
8.5 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
8.5 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -
Y WEIGHT:
 NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-

NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-

NOTES
-
-
-
-
-
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.
-
-
-
-
15-20 BREATHS.
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
 -

NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-

NOTES
-
-
-
-
-
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.
-
-
-
-
15-20 BREATHS.
-
-
-
-

NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
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
 UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

most part RPE is subjective as it can vary from perso
judge the amount of effort put into the lift. The RPE
and anything 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
were to have a set of 5 @ an RPE of 9, we would say
most simple way of quickly getting into RPE.

As you use RPE more frequently and learn about it

also see that the RPE of a top set, working set or wa
recommended RPE of 7 and when we actual execute
would be smart for us to drop the back down weigh
would be smart for us to drop the back down weigh

If you need a more concrete guide as to how RPE

translates to percentages, you can take a look at the
chart to the right. Using this chart you can take a
look at the reps at the top and the recommended
RPE and get a ball park percentage as to what it
could or should be. Then based on the warm-ups
and how you feel, you can adjust the weight up or
down to suit the conditions of the day.

WARM-UP RECOMMENDATION

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

1. Reverse snow angles 4x10.

2. T Spine rotations 3x10.
3. Banded side shuffle 15 Each Side.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels 15 Reps.

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

You can also add to this warm-up or mix and match to suit your p

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
after training sessions or on rest days.
Rate of Percieved Exertions and is a method used to communicate the inte
vary from person to person but an example of an objective aspect of RPE is
he lift. The RPE scale technically ranges from 1-10 but in practice only 6 to
/set.

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

asily understood by saying that the athlete should pick a weight that that w
9, we would say that the athlete should pick a weight that would leave the
nto RPE.

learn about it as it relates to you in particular, you will see that it is much
orking set or warm-up should impact our weight selection for the sets to co
e actual execute this top set, the RPE was closer to a 9; In this case although
ck down weight by 5 to 10% to ensure that our effort on the day isn't abov
 ck down weight by 5 to 10% to ensure that our effort on the day isn't abov

s to how RPE
ke a look at the
u can take a
commended
s to what it
he warm-ups
weight up or
ay.

youtube/google search.)
n, If you have a routine that works for then you should feel free to continue it.
match to suit your personal warm-ups needs.

youtube/google search.)

ons 3x10.

y for everyone, based on your needs you can perform these 2-4 times a week
unicate the intensity or recommended intensity of a particular lift or set. Fo
aspect of RPE is the bar speed during the lift, which can fairly reliably be us
ctice only 6 to 10 are used. Anything below 6 is classified as too effortless t

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

ight that that would be 2 reps away from failure with after completing 5 re
would leave them 1 rep away from failure after completing 5 reps. This is on

that it is much more nuanced that just simply "I could do 2 more reps" & y
or the sets to come. For example, if we had a recommended top set of 5 @
is case althought the recommended back downs are at a particular % or %
e day isn't above what it should be and that we continue to manage fatigue
e day isn't above what it should be and that we continue to manage fatigue
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
mmended intensity of a particular lift or set. For the
ed during the lift, which can fairly reliably be used to
Anything below 6 is classified as too effortless to rank

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

ps away from failure with after completing 5 reps & If we
y from failure after completing 5 reps. This is one of the

ed that just simply "I could do 2 more reps" & you will
mple, if we had a recommended top set of 5 @ a
mended back downs are at a particular % or % drop, it
uld be and that we continue to manage fatigue smartly.
uld be and that we continue to manage fatigue smartly.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT