enjoyable.

As part of that we want to make already

Why is this free?
not know where to find the information. People are
What is RPE? We use RPE
number similar to
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to get 90% of of
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I don't know my 1 Rep Max - how do I set that for
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Can I adjust accessories? no issue. row, and is therefore equivalent to a DB
horizontal
This programme
pattern. is designed to structure a week of
Is this programme designed to peak my strength? exercise
We recommend running thisranges,
programme in adesigne
mode
incorporate higher intensity it is not
What should my nutrition look like during this? food intake before training (meals), during
Share the YouTube, Instagram and TikTok videos o training
How can I give back? programme
Discord and try in atodeficit or in "perceived
look around you to helpmainten
others. Y
get coaching, see link at the top of the sheet.

Adjust Your Estimated 1 Rep Maxes Below (@90%~)

E1RM - Barbell Back Squat 130
E1RM - Barbell Bench Press 110
E1RM - Barbell Deadlift 200
 Useful Links & Coaching

t we want to make already existing free resources more easily accessible to those who may
he information. People are also simply fascinated with how Dara trains, thinking it's a crazy
IR (number
0.9 to get 90% of of
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ned to structure a week of training for general aesthetics and strength. While it may
this programme
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ng (meals), during training (carb shakes) and after training
agram and TikTok videos on your channels and with your friends. (meals).Invite
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people to the
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the top of the sheet.
Monday March 6, 2023
Exercise Sets Reps RPE % Weight
Barbell Bench Press 1 1 RPE6 80% 88
Barbell Bench Press 2 5 RPE6 70% 77
Tricep Dip / Dips (Weighted) 2 12 RIR3
Incline Machine Press 2 10-12 RIR3
Ez-Bar Tricep Pushdowns 3 15 RIR2-3
Cable Raises 2 12-15 RIR2-3
Incline Single Arm DB Press 2 12 RIR2

Tuesday March 7, 2023

Exercise Sets Reps RPE % Weight
Deadlift 1 1 RPE6 80% 160
Deadlift 3 6 RPE6 68% 136
Barbell Bench Press 3 5 RPE6 65% 72
Pull Ups 3 RIR2-3
Bent Over Row 2 12 RIR3
Meadows Row (GOAT Row) 2 15 RIR2
Lu Raises 2 20 RIR2

Wednesday March 8, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 1 1 RPE6 80% 104
Barbell Back Squat 2 7 RPE6 68% 88
Good Morning to Pins 3 6 RPE5
Leg Extensions 2 20 RIR3
Leg Extensions (Drop Set) 1 RIR1-2
Seated Hamstring Curls 2 15 RIR2-3
Seated Calf Raises (Paused) 2 20 RIR2

Thursday March 9, 2023

Exercise Sets Reps RPE % Weight
Barbell Incline Bench Press 1 6 RIR3
Barbell Incline Bench Press 2 7 RIR3
High Incline DB Press 2 12-15 RIR3
Flat Machine Chest Press 2 12 RIR3
Chest Flye 2 15-20 RIR3
Overhead Rope Extensions 3 15 RIR2
Seated Side Lateral Raise 2 20 RIR2

Friday March 10, 2023

Exercise Sets Reps RPE % Weight
Tempo Deadlift (4, 1, 0) 3 6 RPE6 55% 110
Lat Pulldown 3 12 RIR3
Machine / Plate Loaded Row 2 12 RIR3
Single Arm Lat Pulldown 2 12 RIR3
Rear Delt Flye 3 12 RIR2
Seated Incline Bicep Curl 2 12 RIR2
Lu Raises 2 20 RIR2

Saturday March 11, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 2 5 RPE6 70% 91
Barbell Back Squat 2 6 RPE6 65% 72
Paused Barbell Back Squat 1 1 RPE6 60% 120
Single Leg Leg Press 2 12-15 RIR3
GHR / Hyper Extension 3 10-15 RIR3
Hanging Knee Raises 3 12-20 RIR2-3
Standing Calf Raises 2 20 RIR2

Sunday March 12, 2023

Rest
 Useful Links & Coa

Monday March 13, 2023 Monday March 2

Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Bench Press 1 1 RPE6-7 84% 92 Barbell Bench Press 1
Barbell Bench Press 2 5 RPE6-7 75% 83 Barbell Bench Press 3
Tricep Dip / Dips (Weighted) 2 12 RIR3 Tricep Dip / Dips (Weighted) 2
Incline Machine Press 2 10-12 RIR3 Incline Machine Press 2
Ez-Bar Tricep Pushdowns 3 15 RIR2-3 Ez-Bar Tricep Pushdowns 3
Cable Raises 2 12-15 RIR2-3 Cable Raises 2
Incline Single Arm DB Press 2 12 RIR2 Incline Single Arm DB Press 2

Tuesday March 14, 2023 Tuesday March 2

Exercise Sets Reps RPE % Weight Exercise Sets
Deadlift 1 1 RPE7 85% 170 Deadlift 1
Deadlift 3 6 RPE6-7 72% 144 Deadlift 3
Barbell Bench Press 3 5 RPE6-7 70% 77 Barbell Bench Press 3
Pull Ups 3 RIR2-3 Pull Ups 3
Bent Over Row 2 12 RIR3 Bent Over Row 2
Meadows Row (GOAT Row) 2 15 RIR2 Meadows Row (GOAT Row) 2
Lu Raises 2 20 RIR2 Lu Raises 2

Wednesday March 15, 2023 Wednesday March 2

Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Back Squat 1 1 RPE7 84% 109 Barbell Back Squat 1
Barbell Back Squat 3 7 RPE6-7 72% 94 Barbell Back Squat 3
Good Morning to Pins 3 6 RPE5 Good Morning to Pins 3
Leg Extensions 2 20 RIR3 Leg Extensions 2
Leg Extensions (Drop Set) 1 RIR1-2 Leg Extensions (Drop Set) 1
Seated Hamstring Curls 2 15 RIR2-3 Seated Hamstring Curls 2
Seated Calf Raises (Paused) 2 20 RIR2 Seated Calf Raises (Paused) 2

Thursday March 16, 2023 Thursday March 2

Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Incline Bench Press 1 6 RIR3 Barbell Incline Bench Press 1
Barbell Incline Bench Press 2 7 RIR3 Barbell Incline Bench Press 2
High Incline DB Press 2 12-15 RIR3 High Incline DB Press 2
Flat Machine Chest Press 2 12 RIR3 Flat Machine Chest Press 2
Chest Flye 2 15-20 RIR3 Chest Flye 2
Overhead Rope Extensions 3 15 RIR2 Overhead Rope Extensions 3
Seated Side Lateral Raise 2 20 RIR2 Seated Side Lateral Raise 2

Friday March 17, 2023 Friday March 2

Exercise Sets Reps RPE % Weight Exercise Sets
Tempo Deadlift (4, 1, 0) 3 6 RPE6 60% 120 Tempo Deadlift (4, 1, 0) 3
Lat Pulldown 3 12 RIR3 Lat Pulldown 3
Machine / Plate Loaded Row 2 12 RIR3 Machine / Plate Loaded Row 2
Single Arm Lat Pulldown 2 12 RIR3 Single Arm Lat Pulldown 2
Rear Delt Flye 3 12 RIR2 Rear Delt Flye 3
Seated Incline Bicep Curl 2 12 RIR2 Seated Incline Bicep Curl 2
Lu Raises 2 20 RIR2 Lu Raises 2

Saturday March 18, 2023 Saturday March 2

Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Back Squat 2 5 RPE6-7 72% 94 Barbell Back Squat 2
Barbell Back Squat 2 6 RPE6 68% 75 Barbell Back Squat 2
Paused Barbell Back Squat 1 1 RPE6 60% 120 Paused Barbell Back Squat 1
Single Leg Leg Press 2 12-15 RIR3 Single Leg Leg Press 2
GHR / Hyper Extension 3 10-15 RIR3 GHR / Hyper Extension 3
Hanging Knee Raises 3 12-20 RIR2-3 Hanging Knee Raises 3
Standing Calf Raises 2 20 RIR2 Standing Calf Raises 2

Sunday March 19, 2023 Sunday March 2

Rest Rest
inks & Coaching

March 20, 2023 Monday March 27, 2023

Reps RPE % Weight Exercise Sets Reps RPE % Weight
1 RPE7-8 88% 97 Barbell Bench Press 1 1 RPE8 92% 101
4 RPE7 78% 156 Barbell Bench Press 3 4 RPE7 80% 160
12 RIR3 Tricep Dip / Dips (Weighted) 2 12 RIR3
10-12 RIR3 Incline Machine Press 2 10-12 RIR3
15 RIR2-3 Ez-Bar Tricep Pushdowns 3 15 RIR2-3
12-15 RIR2-3 Cable Raises 2 12-15 RIR2-3
12 RIR2 Incline Single Arm DB Press 2 12 RIR2

March 21, 2023 Tuesday March 28, 2023

Reps RPE % Weight Exercise Sets Reps RPE % Weight
1 RPE8 90% 180 Deadlift 1 1 RPE8-9 94% 188
5 RPE7 76% 152 Deadlift 3 4 RPE7 78% 156
6 RPE6-7 70% 77 Barbell Bench Press 3 6 RPE7 72% 79
RIR2-3 Pull Ups 3 RIR2-3
12 RIR3 Bent Over Row 2 12 RIR3
15 RIR2 Meadows Row (GOAT Row) 2 15 RIR2
20 RIR2 Lu Raises 2 20 RIR2

March 22, 2023 Wednesday March 29, 2023

Reps RPE % Weight Exercise Sets Reps RPE % Weight
1 RPE7-8 89% 116 Barbell Back Squat 1 1 RPE7-8 93% 121
6 RPE7-8 76% 84 Barbell Back Squat 3 5 RPE7-8 80% 104
6 RPE5 Good Morning to Pins 3 6 RPE5
20 RIR3 Leg Extensions 2 20 RIR3
RIR1-2 Leg Extensions (Drop Set) 1 RIR1-2
15 RIR2-3 Seated Hamstring Curls 2 15 RIR2-3
20 RIR2 Seated Calf Raises (Paused) 2 20 RIR2

March 23, 2023 Thursday March 30, 2023

Reps RPE % Weight Exercise Sets Reps RPE % Weight
 6 RIR2 Barbell Incline Bench Press 1 6 RIR2
7 RIR2-3 Barbell Incline Bench Press 2 7 RIR2-3
12-15 RIR2-3 High Incline DB Press 2 12-15 RIR2-3
12 RIR3 Flat Machine Chest Press 2 12 RIR3
15-20 RIR2 Chest Flye 2 15-20 RIR2
15 RIR2 Overhead Rope Extensions 3 15 RIR2
20 RIR2 Seated Side Lateral Raise 2 20 RIR2

March 24, 2023 Friday March 31, 2023

Reps RPE % Weight Exercise Sets Reps RPE % Weight
5 RPE6 65% 130 Tempo Deadlift (4, 1, 0) 3 5 RPE6 65% 130
12 RIR3 Lat Pulldown 3 12 RIR3
12 RIR3 Machine / Plate Loaded Row 2 12 RIR3
12 RIR3 Single Arm Lat Pulldown 2 12 RIR3
12 RIR2 Rear Delt Flye 3 12 RIR2
12 RIR2 Seated Incline Bicep Curl 2 12 RIR2
20 RIR2 Lu Raises 2 20 RIR2

March 25, 2023 Saturday April 1, 2023

Reps RPE % Weight Exercise Sets Reps RPE % Weight
5 RPE7 75% 98 Barbell Back Squat 2 5 RPE7 75% 98
6 RPE7 70% 77 Barbell Back Squat 2 6 RPE7 72% 94
1 RPE6 60% 120 Paused Barbell Back Squat 2 1 RPE6 60% 78
12-15 RIR3 Single Leg Leg Press 2 12-15 RIR3
10-15 RIR3 GHR / Hyper Extension 3 10-15 RIR3
12-20 RIR2-3 Hanging Knee Raises 3 12-20 RIR2-3
20 RIR2 Standing Calf Raises 2 20 RIR2

March 26, 2023 Sunday April 2, 2023

Rest Rest
Monday April 3, 2023
Exercise Sets Reps RPE % Weight
Barbell Bench Press 1 1 RPE9 97% 107
Barbell Bench Press 2 2 RPE7 85% 94
Tricep Dip / Dips (Weighted) 2 12 RIR3
Incline Machine Press 2 10-12 RIR3
Ez-Bar Tricep Pushdowns 3 15 RIR2-3
Cable Raises 2 12-15 RIR2-3
Incline Single Arm DB Press 2 12 RIR2

Tuesday April 4, 2023

Exercise Sets Reps RPE % Weight
Deadlift 1 1 RPE9 98% 196
Deadlift 2 3 RPE7 80% 160
Barbell Bench Press 3 6 RPE7 72%
Pull Ups 3 RIR2-3
Bent Over Row 2 12 RIR3
Meadows Row (GOAT Row) 2 15 RIR2
Lu Raises 2 20 RIR2

Wednesday April 5, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 1 1 RPE8-9 96% 125
Barbell Back Squat 2 4 RPE7 80% 104
Good Morning to Pins 3 6 RPE5
Leg Extensions 2 20 RIR3
Leg Extensions (Drop Set) 1 RIR1-2
Seated Hamstring Curls 2 15 RIR2-3
Seated Calf Raises (Paused) 2 20 RIR2

Thursday April 6, 2023

Exercise Sets Reps RPE % Weight
Barbell Incline Bench Press 1 6 RIR2
Barbell Incline Bench Press 2 7 RIR2-3
High Incline DB Press 2 12-15 RIR2-3
Flat Machine Chest Press 2 12 RIR3
Chest Flye 2 15-20 RIR2
Overhead Rope Extensions 3 15 RIR2
Seated Side Lateral Raise 2 20 RIR2

Friday April 7, 2023

Exercise Sets Reps RPE % Weight
Tempo Deadlift (4, 1, 0) 3 5 RPE6 60% 120
Lat Pulldown 3 12 RIR3
Machine / Plate Loaded Row 2 12 RIR3
Single Arm Lat Pulldown 2 12 RIR3
Rear Delt Flye 3 12 RIR2
Seated Incline Bicep Curl 2 12 RIR2
Lu Raises 2 20 RIR2

Saturday April 8, 2023

Exercise Sets Reps RPE % Weight
Barbell Back Squat 2 5 RPE7 75% 98
Barbell Back Squat 1 6 RPE7 75% 98
Paused Barbell Back Squat 2 1 RPE6 60% 78
Single Leg Leg Press 2 12-15 RIR3
GHR / Hyper Extension 3 10-15 RIR3
Hanging Knee Raises 3 12-20 RIR2-3
Standing Calf Raises 2 20 RIR2

Sunday April 9, 2023

Rest
 DELOAD WEE
Monday April 10, 2023 Monday April 17,
Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Bench Press 1 1 MAX 102% 112 Barbell Bench Press 2
Tricep Dip / Dips (Weighted) 2 12 RIR3 Tricep Dip / Dips (Weighted) 2
Incline Machine Press 2 10-12 RIR3 Ez-Bar Tricep Pushdowns 2
Ez-Bar Tricep Pushdowns 3 15 RIR2-3 Cable Raises 2
Cable Raises 2 12-15 RIR2-3 Incline Single Arm DB Press 2
Incline Single Arm DB Press 2 12-15 RIR2-3

Tuesday April 11, 2023 Tuesday April 18,

Exercise Sets Reps RPE % Weight Exercise Sets
Deadlift 1 1 MAX 103% 206 Deadlift 1
Barbell Bench Press 3 6 RPE7 72% 79 Barbell Bench Press 2
Pull Ups 3 RIR2-3 Bent Over Row 2
Bent Over Row 2 12 RIR3 Lu Raises 2
Meadows Row (GOAT Row) 2 15 RIR2
Lu Raises 2 20 RIR2

Wednesday April 12, 2023 Wednesday April 19,

Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Back Squat 1 1 MAX 101% 131 Barbell Back Squat 1
Good Morning to Pins 3 6 RPE5 Leg Extensions 2
Leg Extensions 2 20 RIR3 Seated Hamstring Curls 2
Leg Extensions (Drop Set) 1 RIR1-2 Seated Calf Raises (Paused) 2
Seated Hamstring Curls 2 15 RIR2-3
Seated Calf Raises (Paused) 2 20 RIR2

Thursday April 13, 2023 Thursday April 20,

Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Incline Bench Press 1 3 MAX Barbell Incline Bench Press 1
Barbell Incline Bench Press 2 4 RIR2-3 Barbell Incline Bench Press 2
High Incline DB Press 2 12-15 RIR2-3 Chest Flye 2
Flat Machine Chest Press 2 12 RIR3 Overhead Rope Extensions 3
Chest Flye 2 15-20 RIR2 Seated Side Lateral Raise 2
Overhead Rope Extensions 3 15 RIR2
Seated Side Lateral Raise 2 20 RIR2

Friday April 14, 2023 Friday April 21,

Exercise Sets Reps RPE % Weight Exercise Sets
Lat Pulldown 3 12 RIR3
Machine / Plate Loaded Row 2 12 RIR3 Rest
Single Arm Lat Pulldown 2 12 RIR3
Rear Delt Flye 3 12 RIR2
Seated Incline Bicep Curl 2 12 RIR2
Lu Raises 2 20 RIR2

Saturday April 15, 2023 Saturday April 22,

Exercise Sets Reps RPE % Weight Exercise Sets
Barbell Back Squat 2 5 RPE7 80% 104 Barbell Back Squat 3
Paused Barbell Back Squat 2 1 RPE6 60% 78 Single Leg Leg Press 2
Single Leg Leg Press 2 12-15 RIR3 GHR / Hyper Extension 2
GHR / Hyper Extension 3 10-15 RIR3 Hanging Knee Raises 2
Hanging Knee Raises 3 12-20 RIR2-3 Standing Calf Raises 2
Standing Calf Raises 2 20 RIR2

Sunday April 16, 2023 Sunday April 23,

Rest Rest
OAD WEEK
April 17, 2023
Reps RPE % Weight
6 RPE6 N/A
12 RIR3
15 RIR2-3
12 RIR2-3
12 RIR2-3

April 18, 2023

Reps RPE % Weight
5 RPE6
7 RPE7
12 RIR3
20 RIR2

April 19, 2023

Reps RPE % Weight
3 RPE6-7 N/A
20 RIR3
15 RIR2-3
20 RIR2

April 20, 2023

Reps RPE % Weight
 5 RPE6-7
6 RIR2-3
12 RIR2
15 RIR2
20 RIR2

April 21, 2023

Reps RPE % Weight

Rest

April 22, 2023

Reps RPE % Weight
6 RPE6-7 N/A
12 RIR3
12 RIR3
15 RIR2-3
20 RIR2

April 23, 2023

Rest