Meso Cycle Number:

Meso Cycle Length:

Diet Phase: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

6
Exercise (+)Rep W1 RPE Meso W1 (%) Meso W1 (kg) Increase L Incease S
Quads Reps 1 2 3 4 5 6 7 8 9 10 11 12 13
High Bar Squat 10 100.00% 95.50% 92.20% 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 68.00% 65.30%
Low Bar Squat 9 95.50% 92.20% 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 68.00% 65.30% 62.60%
Platz Squat RPE 8 92.20% 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 68.00% 65.30% 62.60% 59.90%
Hack Squat 7 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 68.00% 65.30% 62.60% 59.90% 57.20%
Leg Press 6 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 68.00% 65.30% 62.60% 59.90% 57.20% 54.50%
Belt Squat
Barbell Lunge W1 Load Calculator
Dumbbell Lunge Prev. Load Prev. RPE Reps 1RM % Est. 1RM W1 RPE W1 Reps W1 % W1 Load
Load Cal.
Bulgaruian Split Squat
Leg Extension Weekly RPE Progession
Bodyweight Squat Meso RPE W1 W2 W3 W4 W5 W6 W7 W8 W9
Prog.

Log of minimum load progression available

Hamstrings Machine/Implement/Exercise Min. load progression
Deadlift
Sumo Deadlift
SLDL
Cable DL
Good Morning
Leg Curl
Nordic Curl

Back - Horizontal
Bent Over Row
Dumbell Row
Seated Row
Cable Flexion Row
Seal Row

Back - Vertical
Lat Pulldown
Lat Prayer
Illiac Row
Pull Over
Pull Up
Chin Up

Chest
Barbell Bench Press
Incline Barbell Bench
Dumbbell Bench
Incline Dumbbell Bench
Fly
Cable Fly
Push Up
Dip

Triceps
Close Grip Bench
Skull Crusher
JM Press
Overhead Ext
Cable OH Ext
Rope OH Ext
Decline Cable Ext
Pushdown
Tricep Dip
Cable Tricep Dip

Biceps
Barbell Curl
Ez Bar Curl
Dumbbell Curl
Hammer Curl
Incline Curl
Preacher Curl
Cable Curl
Freemotion Curl
Bayesian Curl

Shoulders
OHP
Wide OHP
Behind The Neck Press
Dumbbell Press
Upright Row
Cable Upright Row
Lateral Raise
Exercise (+)Rep W1 RPE Meso W1 (%) Meso W1 (kg) Increase L Incease S
Super ROM Lateral
Incline Lateral Raise
Cable Lateral Raise
Double Cable Raise
Cable Bar Raise
Face Pull

Calves
Calf Raise
Seated Calf Raise

Misc
Hip Thrust
Carry
Lengthened Partials
Leg Ext LP
Leg Curl LP
Seal Row LP
Lat Pulldown LP
Lat Prayer LP
Dumbbell Bench LP
Incline Dumbbell Bench LP
Cable Fly LP
Cable Lateral Raise LP
Double Cable Raise LP
Rope OH Ext LP
Pushdown LP
Incline Curl LP
Preacher Curl LP
Cable Curl LP
Freemotion Curl LP
Freemotion Curl LP
 Day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
Split Day Type
Ex. 1
Ex. 2
Ex. 3
Ex. 4
Ex. 5
Ex. 6
Ex. 7
Ex. 8
 --Quads-- 0 0
------------------------ 0.5 0.5
High Bar Squat 1 1
Low Bar Squat 1.5 1.5
Hack Squat 2 2
Leg Press 2.5 2.5
Platz Squat 3 3
Belt Squat 3.5 3.5
Dumbbell Lunge 4 4
Barbell Lunge 4.5 4.5
Bulgarian Split Squat 5 5
Leg Ext 5.5 5.5
Body Weight Squat 6 6
----------------------- 6.5 6.5
--Hamstrings-- 7 7
---------------------- 7.5 7.5
Deadlift 8 8
Sumo Deadlift 8.5 8.5
SLDL 9 9
RDL 9.5 9.5
Cable DL 10 10
Good Morning 10.5 10.5
Leg Curl 11 11
Nordic Curl 11.5 11.5
--------------------- 12 12
--Back H-- 12.5 12.5
-------------------- 13 13
Bent Over Row 13.5 13.5
Seal Row 14 14
Dumbell Row 14.5 14.5
Seated Row 15 15
Cable Flexion Row 15.5 15.5
------------------- 16 16
--Back V-- 16.5 16.5
------------------ 17 17
Lat Pulldown 17.5 17.5
Lat Pulldown B 18 18
Pull Up 18.5 18.5
Chin Up 19 19
Lat Prayer 19.5 19.5
Pull over 20 20
Illiac Row 20.5 20.5
----------------- 21 21
 --Chest-- 21.5 21.5
---------------- 22 22
Barbell Bench Press 22.5 22.5
Incline Barbell Bench 23 23
Close Grip Bench 23.5 23.5
Pin Press 24 24
Dumbbell Bench 24.5 24.5
Incline Dumbbell Bench 25 25
Dip 25.5 25.5
Fly 26 26
Cable Fly 26.5 26.5
Push Up 27 27
--------------- 27.5 27.5
--Shoulders-- 28 28
-------------- 28.5 28.5
OHP 29 29
Wide OHP 29.5 29.5
Behind the Neck Press 30 30
Dumbbell Press 32.5 32.5
Upright Row 35 35
Cable Upright Row 37.5 37.5
Lateral Raise 40 40
Super ROM Lateral 42.5 42.5
Incline Lateral Raise 45 45
Cable Lateral Raise 47.5 47.5
Double Cable Raise 50 50
Cable Bar Raise 52.5 52.5
Face Pull 55 55
------------- 57.5 57.5
--Triceps-- 60 60
------------ 62.5 62.5
Skull Crusher 65 65
JM Press 67.5 67.5
Overhead Ext 70 70
Cable OH Ext 72.5 72.5
Rope OH Ext 75 75
Decline Ext 77.5 77.5
Pushdown 80 80
Tricep Dip 82.5 82.5
Floor Press 85 85
----------- 87.5 87.5
--Biceps-- 90 90
---------- 92.5 92.5
 Barbell Curl 95 95
EZ Bar Curl 97.5 97.5
Dumbbell Curl 100 100
Hammer Curl 102.5 102.5
Incline Curl 105 105
Preacher Curl 107.5 107.5
Cable Curl 110 110
Freemotion Curl 112.5 112.5
Bayesian Curl 115 115
--------- 117.5 117.5
--Calves-- 120 120
-------- 122.5 122.5
Calf Raise 125 125
Seated Raise 127.5 127.5
------- 130 130
--Misc-- 132.5 132.5
------ 135 135
Hip Thrust 137.5 137.5
Carry 140 140
----- 142.5 142.5
--Technique-- 145 145
Technical Squat 147.5 147.5
Technical Deadlift 150 150
Technical Bench 152.5 152.5
---- 155 155
--Lenghened Partials-- 157.5 157.5
--- 160 160
Leg Ext LP 162.5 162.5
Leg Curl LP 165 165
Seal Row LP 167.5 167.5
Lat Pulldown LP 170 170
Lat Prayer LP 172.5 172.5
Dumbbell Bench LP 175 175
Incline Dumbbell Bench LP 177.5 177.5
Cable Fly LP 180 180
Cable Lateral Raise LP 182.5 182.5
Double Cable Raise LP 185 185
Rope OH Ext LP 187.5 187.5
Pushdown LP 190 190
Incline Curl LP 192.5 192.5
Preacher Curl LP 195 195
Cable Curl LP 197.5 197.5
Freemotion Curl LP 200 200
--