Weekly

Workouts Rep Suggested Intesity Intensity Volume Per Total Sets

Week Split Days Training
Per Week Range Weight (% 1 RM) (RIR) Session Per Workout
Volume
Week-1 Back&Chest-Legs-Delt&Arms Mon-Wed-Fri 3 10 12 RM 70% 2 9 9 28
Week-2 Back&Chest-Legs-Delt&Arms Mon-Wed-Fri 3 8-10 10 RM 75% 1-2 9 9 28
Week-3 Back&Chest-Legs-Delt&Arms Mon-Wed-Fri 3 6-8 8 RM 78% 0 9 9 28
Week-4 Full Body Mon-Thur 2 15-20 20 RM 60% 3 3 6 29
Week-5 Upper-Lower-Upper Mon-Wed-Fri 3 10-12 12 RM 70% 2 6/9/9 15/9 27
Week-6 Lower-Upper-Lower Mon-Wed-Fri 3 8-10 10 RM 75% 1-2 6/9/9 15/9 29
Week-7 Upper-Lower-Upper Mon-Wed-Fri 3 6-8 8 RM 78% 0 6/9/9 15/9 29
Week-8 Full Body Mon-Thur 2 15-20 20 RM 60% 3 3 6 27
Week-9 Push-Pull-Leg-Push-Pull Mon-Tues-Wed-Thur-Fri 6 10-12 12 RM 70% 0 9 18 38
Week-10 Push-Pull-Leg-Push-Pull Mon-Tues-Wed-Thur-Fri 6 6-8 8 RM 78% 0 9 18 30
Week-11 Full Body Mon-Thur 2 15-20 20 RM 60% 3 3 6 27
Week-12 Upper-Lower-Upper (Myo-Reps) Mon-Wed-Fri 3 11 12 RM 70% 1 1 2/4 8
Week-13 Lower-Upper-Lower (Myo-Reps) Mon-Wed-Fri 3 9 10 RM 75% 1 1 2/4 8
Week-14 Upper-Lower-Upper(Myo-Reps) Mon-Wed-Fri 3 7 8 RM 78% 1 1 2/4 8
Week-15 Full Body Mon-Thur 2 15-20 20 RM 60% 3 3 6 18
Notes
RIR Repetitions In Reserve - how many reps you have left in the tank before you would hit failure.
1RM 1 Repetition Max - the most weight you can lift for one repetition using proper form.
Volume The Volume describes the number of sets (not the total number of repetitions). The Volumes listed are for major muscle groups like the legs, back, and chest. Smaller muscle groups are trained with 50% less volume.
Myo-Reps For a description click this link.
Myo-rep video.
 Exercise: Bench Press Exercise: Barbell Row
Estimated 1 Estimate
Number of Estimated Estimated Estimated Estimated Estimated Number of Estimated 1 Estimated Estimated Estimated Estimated
Weight Rep Max Weight d
Repetitions (1-15) (20RM) (15RM) (12RM) (10RM) (8RM) Repetitions (1-15) Rep Max (1RM) (15RM) (12RM) (10RM) (8RM)
(1RM) (20RM)
0 0 0 0 0 0 8 16 20 12 13 14 15 16

Exercise: Leg Press Exercise: DB Bulgarian Squat BODY WT.

Estimated 1 Estimate
Number of Estimated Estimated Estimated Estimated Estimated Number of Weight Estimated 1 Estimated Estimated Estimated Estimated
Weight Rep Max d
Repetitions (1-15) (20RM) (15RM) (12RM) (10RM) (8RM) Repetitions (1-15) DBs Rep Max (1RM) (15RM) (12RM) (10RM) (8RM)
(1RM) (20RM)
0 0 0 0 0 0 0 0 0 0 0 0

Exercise: Incline Machine Press Exercise: Overhead Press

Estimated 1 Estimate
Number of Estimated Estimated Estimated Estimated Estimated Number of Estimated 1 Estimated Estimated Estimated Estimated
Weight Rep Max Weight d
Repetitions (1-15) (20RM) (15RM) (12RM) (10RM) (8RM) Repetitions (1-15) Rep Max (1RM) (15RM) (12RM) (10RM) (8RM)
(1RM) (20RM)
0 0 0 0 0 0 0 0 0 0 0 0

*Exercise: Dip *Exercise: Pull-up

Body Weight: Body Weight:
Estimated 1 Estimate
Number of Estimated Estimated Estimated Estimated Estimated Number of Estimated 1 Estimated Estimated Estimated Estimated
Added Wt. Rep Max Added Wt. d
Repetitions (1-15) (20RM) (15RM) (12RM) (10RM) (8RM) Repetitions (1-15) Rep Max (1RM) (15RM) (12RM) (10RM) (8RM)
(1RM) (20RM)
0 0 0 0 0 0 0 0 0 0 0 0

Exercise: Incline Press Exercise: Cable Row

Estimated 1 Estimate
Number of Estimated Estimated Estimated Estimated Estimated Number of Estimated 1 Estimated Estimated Estimated Estimated
Weight Rep Max Weight d
Repetitions (1-15) (20RM) (15RM) (12RM) (10RM) (8RM) Repetitions (1-15) Rep Max (1RM) (15RM) (12RM) (10RM) (8RM)
(1RM) (20RM)
0 0 0 0 0 0 0 0 0 0 0 0

Exercise: DB Bench Press Exercise: DB Row

Estimated 1 Estimate
Number of Estimated Estimated Estimated Estimated Estimated Number of Estimated 1 Estimated Estimated Estimated Estimated
Weight Rep Max Weight d
Repetitions (1-15) (20RM) (15RM) (12RM) (10RM) (8RM) Repetitions (1-15) Rep Max (1RM) (15RM) (12RM) (10RM) (8RM)
(1RM) (20RM)
0 0 0 0 0 0 0 0 0 0 0 0

Exercise: DB Shoulder Press Exercise: Barbell Press

Estimated 1 Estimate
Number of Estimated Estimated Estimated Estimated Estimated Number of Estimated 1 Estimated Estimated Estimated Estimated
Weight Rep Max Weight d
Repetitions (1-15) (20RM) (15RM) (12RM) (10RM) (8RM) Repetitions (1-15) Rep Max (1RM) (15RM) (12RM) (10RM) (8RM)
(1RM) (20RM)
0 0 0 0 0 0 0 0 0 0 0 0

Note: Use heavier weights to better approximate your 1RM. I recommend using weights that allow you to perform 3-8 repetitions maximums.
*Only use this estimator for exercises that use your bodyweight as resistance.