PRs 10 Week Beginner Program

Training
Maxes
Weeks 1
and 2
Squat 180 RPE Rating
Bench 115 10 Maximum Effort, could not have don
Deadlift 230 9.5 Maybe had 1 more rep left in the tan
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the ta
8 Had 2 more reps left in the tank
Week 1
Day 1 Sets Reps Weight RPE Last Set
Competition
Squat 1 4 150
Competition
Squat 1 4 145
Competition
Squat 2 5 130
Romanian
Deadlifts 1 8 150 RPE7
Romanian
Deadlifts 2 8 135
Leg Curl of
Choice 3 12 @ 9 RPE
Chest
Supported Row
of Choice 3 8 @ 8 RPE
Week 1
Competition
Bench Press 1 4 95
Competition
Bench Press 2 4 90
Competition
Bench Press 2 5 80
Incline
Dumbbell
Bench Press 3 10 @ 7 RPE
Band Pull
Aparts 3 15 @ 9 RPE
Bicep Curl of
Choice 3 12 @ 9 RPE
Tricep
Extension of
Choice 3 12 @ 9 RPE
Week 1
Competition
Pause Squat 2 6 125
Competition
Pause Squat 2 6 115
Walking Lunges 3 10 @ 7 RPE
Lat Pulldown of
Choice 3 10 @ 8 RPE
Chest
Supported Row
Week 1
Deadlift 1 5 170
Deadlift 1 5 160
Deadlift 2 6 145
Competition
Bench Press 2 7 85
Close Grip
Bench Press 2 7 75
Facepulls 3 12 @ 9 RPE
Tricep
Extension of
Choice 3 12 @ 9 RPE
Definition
mum Effort, could not have done another rep
e had 1 more rep left in the tank
more rep left in the tank
e had 2 more reps left in the tank, definitely had 1 more left
more reps left in the tank
Week 2
Sets Reps Weight RPE Last Set
As many reps as possible leaving 1

rep left in the tank (9 RPE). If you
get 5 reps or less, leave the
training max the same. If you get 6-
7 reps, increase training max by
5lbs. if you get 8+ reps, increase by
1 4+ 150 10lbs.
1 4 140
2 5 125
1 8 150 Rpe7
2 8 135
3 12 @ 9 RPE
3 8 @ 8 RPE
Week 2
1 4+ 95 10lbs.
2 4 90
2 5 80
3 10 @ 7 RPE
3 15 @ 9 RPE
3 12 @ 9 RPE
3 12 @ 9 RPE
Week 2
2 6 125
2 6 115
3 10 @ 7 RPE
3 10 @ 8 RPE
3 8 @ 8 RPE
Week 2
1 5 175
1 5 165
2 6 150
2 7 80
2 7 70
3 12 @ 9 RPE
3 12 @ 9 RPE
Training
Maxes
Weeks 3 to
5
Squat 180
Bench 115
Deadlift 230
Week 3 Week 4
Sets Reps Weight RPE Last Set Sets
1 4 150 1
1 4 145 1
2 5 130 2
1 8 155 Rpe7 1
2 8 140 2
3 12 @ 9 RPE 3
3 8 @ 8 RPE 3
Week 3 Week 4
1 4 95 1
2 4 90 2
2 5 80 2
3 10 @ 7 RPE 3
3 15 @ 9 RPE 3
3 12 @ 9 RPE 3
3 12 @ 9 RPE 3
Week 3 Week 4
2 6 125 2
2 6 115 2
3 10 @ 7 RPE 3
3 10 @ 8 RPE 3
3 8 @ 8 RPE 3
Week 3 Week 4
1 5 180 1
1 5 170 1
2 6 155 2
2 7 85 2
2 7 75 2
3 12 @ 9 RPE 3
3 12 @ 9 RPE 3
Reps Weight RPE Last Set Day 1

get 5 reps or less, leave the training
max the same. If you get 6-7 reps,
increase training max by 5lbs. if you Competition
4+ 150 get 8+ reps, increase by 10lbs. Squat
Competition
4 140 Squat
Competition
5 125 Squat
Romanian
8 160 Rpe7 Deadlifts
Romanian
8 145 Deadlifts
Leg Curl of
12 @ 9 RPE Choice
Chest
Supported Row
8 @ 8 RPE of Choice

get 5 reps or less, leave the training
max the same. If you get 6-7 reps,
increase training max by 5lbs. if you Competition
4+ 95 get 8+ reps, increase by 10lbs. Bench Press
Competition
4 90 Bench Press
Competition
5 80 Bench Press
Incline
Dumbbell
10 @ 7 RPE Bench Press
Band Pull
15 @ 9 RPE Aparts
Bicep Curl of
12 @ 9 RPE Choice
Tricep
Extension of
12 @ 9 RPE Choice
Competition
6 125 Pause Squat
Competition
6 115 Pause Squat
10 @ 7 RPE Walking Lunges
Lat Pulldown of
10 @ 8 RPE Choice
Chest
Supported Row
8 @ 8 RPE of Choice

If RPE rating was 8 or more, keep
the same training max. If it was 6-
7.5 RPE, add 10lbs. to your training
max. And if it was 5.5 RPE or less,
5 185 add 15lbs. Deadlift
5 175 Deadlift
6 160 Deadlift
Competition
7 80 Bench Press
Close Grip
7 70 Bench Press
12 @ 9 RPE Facepulls
Tricep
Extension of
12 @ 9 RPE Choice
Week 5
1 3 130
1 3 120
2 3 105
1 6 135
1 6 125
2 12 @ 7 RPE
2 8 @ 7 RPE
Week 5
1 3 80
2 3 75
2 3 70
2 8 50 85% last week
2 15 @ 7 RPE
2 12 @ 7 RPE
2 12 @ 7 RPE
Week 5
2 4 105
2 4 100
2 8 145 85% deload
2 10 @ 7 RPE
2 8 @ 7 RPE
Week 5
1 3 155
1 3 150
1 5 135
2 5 70
2 5 60
2 12 @ 7 RPE
2 12 @ 7 RPE
Training
Maxes
Weeks 6
and 7
Squat 180 RPE Rating
Bench 115 10 Maximum Effort, could not have don
Deadlift 225 9.5 Maybe had 1 more rep left in the tan
9 Had 1 more rep left in the tank
Week 6
Competition
Squat 1 3 155
Competition
Squat 1 3 150
Competition
Squat 2 4 135
Romanian
Deadlifts 1 6 160 Rpe7
Romanian
Deadlifts 2 6 145
Leg Curl of
Choice 3 12 @ 9 RPE
Chest
Supported Row
Week 6
Competition
Bench Press 1 3 100
Competition
Bench Press 2 3 95
Competition
Bench Press 2 4 85
Incline
Dumbbell
Bench Press 3 8 @ 7 RPE
Band Pull
Aparts 3 15 @ 9 RPE
Bicep Curl of
Choice 3 10 @ 9 RPE
Tricep
Extension of
Choice 3 10 @ 9 RPE
Week 6
Competition
Pause Squat 2 5 130
Competition
Pause Squat 2 5 115
Walking Lunges 3 8 @ 7 RPE
Lat Pulldown of
Choice 3 8 @ 8 RPE
Chest
Supported Row
Week 6
Deadlift 1 4 170
Deadlift 1 4 160
Deadlift 2 5 145
Competition
Bench Press 2 6 85
Close Grip
Bench Press 2 6 75
Facepulls 3 12 @ 9 RPE
Tricep
Extension of
Choice 3 10 @ 9 RPE
Definition
mum Effort, could not have done another rep
e had 1 more rep left in the tank
more rep left in the tank
Week 7

1 3 155 10lbs.
1 3 145
2 4 130
1 6 165 <---Insert Weight
2 6 150
3 12 @ 9 RPE
3 8 @ 8 RPE
Week 7
1 3+ 100 10lbs.
2 3 95
2 4 85
3 8 @ 7 RPE
3 15 @ 9 RPE
3 10 @ 9 RPE
3 10 @ 9 RPE
Week 7
2 5 125
2 5 115
3 8 @ 7 RPE
3 8 @ 8 RPE
3 8 @ 8 RPE
Week 7
1 4 175
1 4 165
2 5 150
2 6 85
2 6 75
3 12 @ 9 RPE
3 10 @ 9 RPE
Training
Maxes
Weeks 8 to
10
Squat 180
Bench 115
Deadlift 225
Week 8 Week 9
1 3 155 1
1 3 150 1
2 4 135 2
1 6 170 <---Insert Weight 1
2 6 155 2
3 12 @ 9 RPE 3
3 8 @ 8 RPE 3
Week 8 Week 9
1 3 100 1
2 3 95 2
2 4 85 2
3 8 @ 7 RPE 3
3 15 @ 9 RPE 3
3 10 @ 9 RPE 3
3 10 @ 9 RPE 3
Week 8 Week 9
2 5 130 2
2 5 115 2
3 8 @ 7 RPE 3
3 8 @ 8 RPE 3
3 8 @ 8 RPE 3
Week 8 Week 9
1 4 180 1
1 4 170 1
2 5 155 2
2 6 85 2
2 6 75 2
3 12 @ 9 RPE 3
3 10 @ 9 RPE 3
Week 10
Reps Weight RPE Last Set Day 1 Sets
Competition
3 155 Squat 1
Competition
3 145 Squat 1
Competition
4 130 Squat 2
Romanian
6 170 Rpe7 Deadlifts 1
Romanian
6 155 Deadlifts 1
Leg Curl of
12 @ 9 RPE Choice 2
Chest
Supported Row
8 @ 8 RPE of Choice 2
Week 10
Competition
3+ 100 Bench Press 1
Competition
3 95 Bench Press 2
Competition
4 85 Bench Press 2
Incline
Dumbbell
8 @ 7 RPE Bench Press 2
Band Pull
15 @ 9 RPE Aparts 2
Bicep Curl of
10 @ 9 RPE Choice 2
Tricep
Extension of
10 @ 9 RPE Choice 2
Week 10
Competition
5 125 Pause Squat 2
Competition
5 115 Pause Squat 2
8 @ 7 RPE Walking Lunges 2
Lat Pulldown of
8 @ 8 RPE Choice 2
Chest
Supported Row
8 @ 8 RPE of Choice 2
Week 10
4 190 Deadlift 1
4 180 Deadlift 1
5 165 Deadlift 1
Competition
6 85 Bench Press 2
Close Grip
6 75 Bench Press 2
12 @ 9 RPE Facepulls 2
Tricep
Extension of
10 @ 9 RPE Choice 2
Reps Weight RPE Last Set
2 130
2 125
2 110
4 145
4 130
12 @ 7 RPE
8 @ 7 RPE

2 85
2 80
3 70
85% of last
6 week's weight
15 @ 7 RPE
10 @ 7 RPE
10 @ 7 RPE
3 105
3 100
85% of last
6 week's weight
8 @ 7 RPE
8 @ 7 RPE
3 160
3 155
3 140
4 70
4 65
12 @ 7 RPE
10 @ 7 RPE

PRs 10 Week Beginner Program

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PRs 10 Week Beginner Program

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Training

Walking Lunges 3 10 @ 7 RPE

As many reps as possible leaving 1

As many reps as possible leaving 1

Reps Weight RPE Last Set Day 2

Reps Weight RPE Last Set Day 3

10 @ 7 RPE Walking Lunges

Reps Weight RPE Last Set Day 4

2 8 50 85% last week

2 8 145 85% deload

Walking Lunges 3 8 @ 7 RPE

As many reps as possible leaving 1

1 6 165 <---Insert Weight

1 6 170 <---Insert Weight 1

8 @ 7 RPE Walking Lunges 2

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Reps Weight RPE Last Set

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