2022 PRs 15 Week Program - 4x Bench, Sumo Deadlift

HOW TO
DOWNLOAD
To have your own copy to edit, make sure
-----------------
>
Deadlift
For instructions on how to use the program

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
Week 1 RPE Last

Day 1 Competiton
Larsen Sets Reps Weight Set BE Range
Bench
Larsen Press 0-1-0
Competiton 1 8 170
Bench
Larsen Press 0-1-0
Competiton 1 8 180
Bench Press 0-1-0 1 8 190 each
@ 8 RPE
Row of Choice 2 8 set each
@ 8 RPE
Row of Choice 2 15 set
Pulldown of Choice 1 @ 812RPE @ 8 RPE
Pulldown of Choice 3 each set Same Weight
Week 1 RPE Last

Day 2
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 5 @ 5 RPE Weight
<---Insert 210
Press 0-1-0 Bench
Competition 1 5 @ 6 RPE Weight 220
Press 0-1-0 3 5 #VALUE!
Dumbbell Bench Press 1 8 @@ 8 RPE
8 RPE each
Dumbbell Bench Press 2 12 set
@ 8-9 RPE
Side Lateral
Drop-Set andofRest-
Choice 2 12 each
more timeset
for a
Pause 1 12+ total of 3 sets
Tricep Extension of @ 8-9 RPE
Choice
Choice Drop-Set and 2 12 each
more set
time for a
Rest-Pause 1 12+ total of 3 sets
Week 1 RPE Last

Day 3 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 5 @ 5-6 RPE Weight 290
Competition Squat 1 5 #VALUE!
Competition Squat 3 5 #VALUE! <---Insert
Sumo Deadlift 1 8 @ 2-3 RPE Weight
<---Insert 285
Sumo
Belt Deadlift
Squat/Leg 1 8 @ 4 RPE Weight 305
Press/Hack
Belt Squat
Squat/Leg 1 @ 812RPE @ 8 RPE
Press/Hack Squat
Hyperextensions/Dumb 2 each set Same Weight
@ 8 RPE each
bell RDLs 3 10-12 set
Week 1 RPE Last

Day 4
Competition Tempo Sets Reps Weight Set
<---Insert BE Range
Bench Press Tempo
Competition 3-1-0 1 3 @ 3-4 RPE Weight
<---Insert 205
Bench Press Tempo
<---Insert 215
Bench Press 3-1-0 1 3 @ 5-6 RPE Weight 225
Row of Choice 1 @ 812RPE @ 8 RPE
Row of Choice 3 each set Same
@ 8-9Weight
RPE
Bicep Curland
Drop-Set of Choice
Rest- 2 12 each
more timeset
for a
Week 1 RPE Last

Day 5
Competition Pause Sets Reps Weight Set
<---Insert BE Range
Squat 0-1-0 Pause
Competition 1 4 @ 3-4 RPE Weight
<---Insert 260
Squat 0-1-0 1 4 @ 4-5 RPE Weight 275
Competition Bench
Competition Squat 2 7 235 <---Insert
Press 0-1-0 Bench
Competition 1 4 @ 6.5 RPE Weight
<---Insert 235
Press 0-1-0 Bench
Press 0-1-0 Bench
Competition 1 6 #VALUE!
Press 0-1-0 3 6 #VALUE! <---Insert
Sumo Deadlift 1 5 @ 5 RPE Weight
<---Insert 360
Sumo Deadlift 1 1 @ 5-6 RPE Weight 410
Sumo Pause
Sumo DeadliftDeadlift 0- 1 5 #VALUE!
1-0
Reverse Lunges 2 5 @ #VALUE!
7 RPE each
(Optional) 2 12 set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive. This works best if downloaded f
on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY
Definition Recommended Splits

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat
d 1 more rep left in the tank Bench Quaternary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
Week 2
TE Range KG Volume Sets Reps Weight
77.5 1360 1 8 170
82.5 1440 1 8 180
85 1520 1 8 @ 190
8 RPE
2 8 each set
@ 8 RPE
2 15 each set
1 @ 812RPE @ 8 RPE
3 each set Same Weight
Week 2
225 #VALUE! #VALUE! 1 5 @ 5-6 RPE
235 #VALUE! #VALUE! 1 5 @ 6-7 RPE
#VALUE! #VALUE! 3 5 #VALUE!
1 8 @
@8 8 RPE
RPE
2 12 each set
@ 8-9 RPE
2 12 each
time for aset
total
1 12+ of 3 sets
@ 8-9 RPE
2 12 each
time for aset
total
1 12+ of 3 sets
Week 2
310 #VALUE! #VALUE! 1 5 @ 6-7 RPE
300 #VALUE! #VALUE! 1 8 @ 4-5 RPE
320 #VALUE! #VALUE! 1 8 @ 5 RPE
1 @ 812RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
3 10-12 each set
Week 2
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 time for aset
each total
1 12+ of 3 sets
Week 2
275 #VALUE! #VALUE! 1 4 @ 4-5 RPE
290 #VALUE! #VALUE! 1 4 @ 5-6 RPE
107.5 3290 2 7 245
#VALUE! #VALUE! 1+ (4 total sets) 6 #VALUE!
#VALUE! #VALUE! #VALUE! 6 #VALUE!
@ 7 RPE
2 12 each set
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
rks best if downloaded from a Desktop/Laptop, and then can be accessed through Phone/IPad.
ecommended Splits:
Tuesday Wednesday Thursday Saturday
Primary Squat Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift
Week 3
RPE Last Set BE Range TE Range KG Volume Sets
77.5 1360 1
82.5 1440 1
85 1520 1
2
2
1
3
Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 215 230 #VALUE! #VALUE! 1
Weight 225 240 #VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
2
2
1
2
1
Week 3
RPE Last Set
#VALUE! #VALUE! 1
<---Insert #VALUE! #VALUE! 3
Weight
1
2
3
Week 3
RPE Last Set
Weight
Weight
1
3
2
1
Week 3
RPE Last Set
Weight
<---Insert 110 3430 2
Weight
Weight
many sets 250 265 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
<---Insert #VALUE! #VALUE! #VALUE!
Weight
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
2
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Reps Weight RPE Last Set BE Range TE Range KG Volume
8 175 80 1400
8 185 85 1480
8 @ 195
8 RPE 87.5 1560
8 each set
@ 8 RPE
15 each set
@ 812RPE @ 8 RPE
each set Same Weight
Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
5 @ 6 RPE Weight
<---Insert 220 230 #VALUE! #VALUE!
5 @ 7 RPE Weight 230 245 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
8 @8
@ 8 RPE
RPE
12 @each set
8-9 RPE
12 eachfor
time seta
12+ total of 3 sets
@ 8-9 RPE
12 eachfor
time seta
12+ total of 3 sets

5 @ 7-8 RPE Weight 310 330 #VALUE! #VALUE!
5 #VALUE! <---Insert #VALUE! #VALUE!
8 @ 4-5 RPE Weight
@ 812RPE @ 8 RPE
each set Same
@ 8 Weight
RPE
10-12 each set

3 @ 4-5 RPE Weight
3 @ 5-6 RPE Weight
@ 812RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
12 each seta
time for
12+ total of 3 sets

4 @ 5-6 RPE Weight
7 255 <---Insert 115 3570
4 @ 7.5 RPE Weight
1 @ 7 RPE Weight
how many 260 275 #VALUE! #VALUE!
6 #VALUE! sets you did #VALUE! #VALUE!
5 @ 7 RPE Weight
1 @ 6.5 RPE Weight 425 450 #VALUE! #VALUE!
5 #VALUE!
@ 7 RPE #VALUE! #VALUE!
12 each set
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
1 8 180
1 8 190
1 8 @ 200
8 RPE
2 8 each set
@ 8 RPE
2 15 each set
1 @ 812RPE @ 8 RPE
Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 5 @ 6-7 RPE Weight
<---Insert 220 235
1 5 @ 7-8 RPE Weight 235 245
3 5 #VALUE!
1 8 @8
@ 8 RPE
RPE
2 12 @each set
8-9 RPE
2 12 each
time for aset
total
1 12+ of 3 sets
@ 8-9 RPE
2 12 each
time for aset
total
1 12+ of 3 sets
Week 4
1 5 @ 8-9 RPE Weight 320 340
1 5 #VALUE!
3 5 #VALUE! <---Insert
<---Insert 325 345
1 8 @ 7 RPE Weight 345 365
1 @ 812RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
3 10-12 each set
Week 4
1 3 @ 5 RPE Weight
<---Insert 215 230
1 3 @ 6 RPE Weight
<---Insert 225 240
1 3 @ 7 RPE Weight 235 250
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 time for aset
each total
1 12+ of 3 sets
Week 4
<---Insert 285 305
1 4 @ 7-8 RPE Weight 300 320
2 7 265 <---Insert
1 4 @ 8 RPE Weight
<---Insert 245 260
1 1 @ 7 RPE Weight
many sets 260 275
1+ (4 total sets) 6 #VALUE! you did
#VALUE! 6 #VALUE! <---Insert
1 5 @ 8 RPE Weight
<---Insert 395 420
1 1 @ 7 RPE Weight 435 460
1 5 #VALUE!
2 5 #VALUE!
@ 7 RPE
2 12 each set
lume Totals
Week 5
KG Volume Day 1 Competiton
Larsen Sets Reps
82.5 1440 Bench
Larsen Press 0-1-0
Competiton 1 7
85 1520 Bench
Larsen Press 0-1-0
Competiton 1 7
90 1600 Bench Press 0-1-0 1 7
Row of Choice 1 8
Row of Choice 2 15
Pulldown of Choice 3 12
Pulldown of Choice N/A N/A
Week 5
KG Volume Day 2
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 5
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 5
#VALUE! #VALUE! Press 0-1-0 3 5
Dumbbell Bench Press 1 8
Side Lateral
Side Lateral of
of Choice
Choice 2 12
Drop-Set and Rest-Pause N/A N/A
Tricep Extension of
Choice
Choice Drop-Set and 2 12
Rest-Pause N/A N/A
Week 5
KG Volume Day 3 Sets Reps
#VALUE! #VALUE! Competition Squat 1 4
#VALUE! #VALUE! Sumo Deadlift 1 6
#VALUE! #VALUE! Sumo
Belt Deadlift
Squat/Leg 1 6
Press/Hack
Belt Squat
Squat/Leg 2 12
Press/Hack Squat
Hyperextensions/Dumbb N/A N/A
ell RDLs 2 10-12
Week 5
KG Volume Day 4
Competition Tempo Sets Reps
#VALUE! #VALUE! Bench Press 3-1-0
Competition Tempo 1 2
#VALUE! #VALUE! Bench Press Tempo
Competition 3-1-0 1 2
#VALUE! #VALUE! Bench Press 3-1-0 1 2
Row of Choice 3 12
Row of Choice N/A N/A
Bicep Curl
Bicep Curl of
of Choice
Choice 2 12
Drop-Set and Rest-Pause N/A N/A
Week 5
KG Volume Day 5
Competition Pause Sets Reps
#VALUE! #VALUE! Squat 0-1-0
Competition Pause 1 3
#VALUE! #VALUE! Squat 0-1-0 1 3
120 3710 Competition Bench
Competition Squat 2 6
Competition 1 3
Competition 1 1
Competition 1 5
#VALUE! #VALUE! Sumo Pause
Sumo DeadliftDeadlift 0-1- 1 4
#VALUE! #VALUE! 0 1 4
Reverse Lunges 1 12
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
RPE Last
Weight Set KG Volume
170 77.5 1190
180 82.5 1260
190 85 1330
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each set
N/A
RPE Last
#VALUE! #VALUE! #VALUE!
@ 6-7 RPE
@
@6-7 RPE
7 RPE
each set
N/A
@ 7 RPE each set
N/A
RPE Last
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
N/ARPE
@ 6-7
each set
RPE Last
#VALUE! 210 225
#VALUE! 220 235
#VALUE!
@ 6-7 RPE 220 235
each set
@ N/A
7 RPE
each set
N/A
RPE Last
240 110 2880
@ 6 RPE
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
HOW TO
DOWNLOAD
-----------------
>
Deadlift

Week 1 RPE Last

Day 1 Competiton
Bench
Larsen Press 0-1-0
Competiton 1 7 175
Bench
Larsen Press 0-1-0
Competiton 1 7 185
Bench Press 0-1-0 1 7 195 each
@ 8 RPE
Row of Choice 2 7 set each
@ 8 RPE
Row of Choice 2 12 set
Pulldown of Choice 1 @ 810RPE @ 8 RPE
Pulldown of Choice 3 each set Same Weight
Week 1 RPE Last

Day 2
<---Insert BE Range
Press 0-1-0 Bench
<---Insert 225
Press 0-1-0 Bench
8 RPE each
@ 8-9 RPE
Side Lateral
Drop-Set andofRest-
Choice 2 10 each
more timeset
for a
Tricep Extension of @ 8-9 RPE
Choice
Choice Drop-Set and 2 10 each
more set
time for a
Rest-Pause 1 10+ total of 3 sets
Week 1 RPE Last

<---Insert BE Range
Competition Squat 1 4 @ 5-6 RPE Weight
<---Insert 300
<---Insert 295
Sumo
Belt Deadlift
Squat/Leg 1 7 @ 4 RPE Weight 315
Press/Hack
Belt Squat
Squat/Leg 1 @ 810RPE @ 8 RPE
Press/Hack Squat
Hyperextensions/Dumb 2 each set Same Weight
@ 8 RPE each
bell RDLs 3 8-10 set
Week 1 RPE Last

Day 4
<---Insert BE Range
Bench Press Tempo
<---Insert 210
Bench Press Tempo
<---Insert 220
Bench Press 3-1-0 1 2 @ 5-6 RPE Weight 230
Row of Choice 1 @ 810RPE @ 8 RPE
Row of Choice 3 each set Same
@ 8-9Weight
RPE
Bicep Curland
Drop-Set of Choice
Rest- 2 10 each
more timeset
for a
Week 1 RPE Last

<---Insert BE Range
Competition Squat 1 3 @ 3-4 RPE Weight
<---Insert 285
Competition Pause
Squat 0-1-0 Bench
Competition 2 6 #VALUE! <---Insert
Press 0-1-0 Bench
Competition 1 1 @ 6-7 RPE Weight
<---Insert 255
Press 0-1-0 Bench
Competition 1 3 @ 6.5 RPE Weight 240
Press 0-1-0 Bench
<---Insert 420
Sumo Pause
1-0
7 RPE each
(Optional) 2 10 set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 2
80 1225 1 7 180
85 1295 1 7 190
87.5 1365 1 7 @ 200
8 RPE
2 7 each set
@ 8 RPE
2 12 each set
1 @ 810RPE @ 8 RPE
Week 2
240 #VALUE! #VALUE! 1 4 @ 5-6 RPE
250 #VALUE! #VALUE! 1 4 @ 6-7 RPE
1 7 @
@8 8 RPE
RPE
2 10 each set
@ 8-9 RPE
2 10 each
time for aset
total
1 10+ of 3 sets
@ 8-9 RPE
2 10 each
time for aset
total
1 10+ of 3 sets
Week 2
320 #VALUE! #VALUE! 1 4 @ 6-7 RPE
315 #VALUE! #VALUE! 1 7 @ 4-5 RPE
1 @ 810RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
3 8-10 each set
Week 2
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 time for aset
each total
1 10+ of 3 sets
Week 2
305 #VALUE! #VALUE! 1 3 @ 4-5 RPE
320 #VALUE! #VALUE! 1 3 @ 5-6 RPE
445 #VALUE! #VALUE! 1 1 @ 6.5 RPE
385 #VALUE! #VALUE! 1 4 @ 5-6 RPE
@ 7 RPE
2 10 each set
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Splits:
Week 3
82.5 1260 1
85 1330 1
90 1400 1
2
2
1
3
Week 3
RPE Last Set
Weight
#VALUE! #VALUE! 3
1
2
2
1
2
1
Week 3
RPE Last Set
Weight
Weight
1
2
3
Week 3
RPE Last Set
Weight
Weight
1
3
2
1
Week 3
RPE Last Set
Weight
Weight
Weight
Weight
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
2
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
7 185 85 1295
7 195 87.5 1365
7 @ 205
8 RPE 92.5 1435
7 each set
@ 8 RPE
12 each set
@ 810RPE @ 8 RPE
each set Same Weight

4 @ 6 RPE Weight
7 @8
@ 8 RPE
RPE
10 @each set
8-9 RPE
10 eachfor
time seta
10+ total of 3 sets
@ 8-9 RPE
10 eachfor
time seta
10+ total of 3 sets

4 @ 7-8 RPE Weight
1 @ 6.5 RPE Weight 340 360 #VALUE! #VALUE!
7 @ 4-5 RPE Weight
@ 810RPE @ 8 RPE
each set Same
@ 8 Weight
RPE
8-10 each set

2 @ 4-5 RPE Weight
2 @ 5-6 RPE Weight
@ 810RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
10 each seta
time for
10+ total of 3 sets

3 @ 5-6 RPE Weight
1 @ 7.5 RPE Weight
3 @ 7.5 RPE Weight
how many 245 265 #VALUE! #VALUE!
5 #VALUE! sets you did #VALUE! #VALUE!
1 @ 7 RPE Weight
4 #VALUE!
10 each set
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
1 7 185
1 7 195
1 7 @ 210
8 RPE
2 7 each set
@ 8 RPE
2 12 each set
1 @ 810RPE @ 8 RPE
Week 4
<---Insert 235 250
1 4 @ 7-8 RPE Weight 245 265
3 4 #VALUE!
1 7 @8
@ 8 RPE
RPE
2 10 @each set
8-9 RPE
2 10 each
time for aset
total
1 10+ of 3 sets
@ 8-9 RPE
2 10 each
time for aset
total
1 10+ of 3 sets
Week 4
<---Insert 330 350
1 1 @ 7 RPE Weight 345 370
<---Insert 335 355
1 7 @ 7 RPE Weight 360 380
1 @ 810RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
3 8-10 each set
Week 4
1 2 @ 5 RPE Weight
<---Insert 220 230
1 2 @ 6 RPE Weight
<---Insert 230 240
1 2 @ 7 RPE Weight 240 255
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 time for aset
each total
1 10+ of 3 sets
Week 4
<---Insert 315 335
1 3 @ 7-8 RPE Weight 330 350
1 1 @ 8 RPE Weight
<---Insert 270 285
1 3 @ 8 RPE Weight
many sets 250 265
1+ (4 total sets) 5 #VALUE! you did
1 1 @ 8 RPE Weight
<---Insert 445 475
1 4 @ 7-8 RPE Weight 400 425
1 4 #VALUE!
2 4 #VALUE!
@ 7 RPE
2 10 each set
lume Totals
Week 5
KG Volume Day 1 Competiton
Larsen Sets Reps
85 1295 Bench
Larsen Press 0-1-0
Competiton 1 6
87.5 1365 Bench
Larsen Press 0-1-0
Competiton 1 6
95 1470 Bench Press 0-1-0 1 6
Row of Choice 2 7
Row of Choice 2 12
Pulldown of Choice N/A N/A
Week 5
KG Volume Day 2
#VALUE! #VALUE! Press 0-1-0
Competition 1 3
Side Lateral
Drop-Set andofRest-
Choice 2 10
Pause N/A N/A
Tricep Extension of
Choice
Choice Drop-Set and 2 10
Rest-Pause N/A N/A
Week 5
Belt Deadlift
Squat/Leg 1 5
Press/Hack
Belt Squat
Squat/Leg 2 10
Press/Hack Squat
Hyperextensions/Dumb N/A N/A
bell RDLs 2 8-10
Week 5
KG Volume Day 4
Row of Choice 3 10
Row of Choice N/A N/A
Bicep Curl
Drop-Set of Choice
and Rest- 2 10
Pause N/A N/A
Week 5
#VALUE! #VALUE! Competition Pause
#VALUE! #VALUE! Squat 0-1-0 Bench
Competition 2 5
Competition 1 1
Competition 1 2
Competition 1 4
Sumo DeadliftDeadlift 0- 1 3
#VALUE! #VALUE! 1-0 1 3
Reverse Lunges 1 10
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
RPE Last
175 80 1050
185 85 1110
195 87.5 1170
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each set
N/A
RPE Last
@ 6-7 RPE
@
@6-7 RPE
7 RPE
each set
N/A
@ 7 RPE
each set
N/A
RPE Last
#VALUE!
each set
N/ARPE
@ 6-7
each set
RPE Last
#VALUE! 210 225
#VALUE! 220 235
#VALUE!
@ 6-7 RPE 220 235
each set
@ N/A
7 RPE
each set
N/A
RPE Last
@ 6 RPE
Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
HOW TO
DOWNLOAD
-----------------
>
Deadlift

Week 1 RPE Last

Day 1 Competition
Bench
Larsen Press 0-1-0
Competition 1 6 205
Bench Press 0-1-0 2 8 185RPE
@ 7-8
Row of Choice 2 6 @each set
7-8 RPE
7-8 RPE
Pulldown of Choice 4 8 each set
Week 1 RPE Last

Day 2
<---Insert BE Range
Press 0-1-0 Bench
Press 0-1-0 Bench
8 RPE each
@ 8-9 RPE
Side Lateral
Tricep of Choice
Extension of 3 8 @each set
8-9 RPE
Choice 3 8 each set
Week 1 RPE Last
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
<---Insert 310
Sumo
Belt Deadlift
Squat/Leg 1 6 @@7-8
4 RPE
RPE Weight 330
Press/Hack Squat
Hyperextensions/Dumb 3 8 @ 8 RPEset
each each
bell RDLs 3 6-8 set
Week 1 RPE Last

Day 4
<---Insert BE Range
Bench Press Tempo
<---Insert 205
Bench Press Tempo
<---Insert 215
Bench Press 3-1-0 1 3 @
@ 5-6
7-8 RPE
RPE Weight 225
Row of Choice 4 8 each set
@ 8-9 RPE
Bicep Curl of Choice 3 8 each set
Week 1 RPE Last

<---Insert BE Range
Competition Pause
Squat 0-1-0
Competition Bench 2 5 #VALUE! <---Insert
Press 0-1-0 Bench
<---Insert 260
Press 0-1-0 Bench
Press 0-1-0 Bench
<---Insert 420
Sumo Pause
1-0
7 RPE each
(Optional) 2 8 set

Week 2
92.5 1230 1 6 210
85 2960 2 8 190RPE
@ 7-8
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 each set
Week 2
250 #VALUE! #VALUE! 1 3 @ 6-7 RPE
1 6 @
@88 RPE
RPE
2 8 each set
@ 8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set
Week 2
370 #VALUE! #VALUE! 1 1 @ 7.5 RPE
320 #VALUE! #VALUE! 1 3 @ 5-6 RPE
330 #VALUE! #VALUE! 1 6 @ 4-5 RPE
350 #VALUE! #VALUE! 1 6 @7-8
@ 5 RPE
RPE
3 8 each set
@ 8 RPE
3 6-8 each set
Week 2
235 #VALUE! #VALUE! 1 3 @7-8
@ 6 RPE
RPE
4 8 each set
@ 8-9 RPE
3 8 each set
Week 2
330 #VALUE! #VALUE! 1 2 @ 5-6 RPE
275 #VALUE! #VALUE! 1 1 @ 7.5 RPE
400 #VALUE! #VALUE! 1 3 @ 5-6 RPE
@ 7 RPE
2 8 each set
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Splits:
Week 3
95 1260 1
85 3040 2
2
2
4
Week 3
RPE Last Set
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
2
3
3
Week 3
RPE Last Set
Weight
#VALUE! #VALUE! 2
Weight
3
3
Week 3
RPE Last Set
Weight
Weight
4
3
Week 3
RPE Last Set
#VALUE! #VALUE! 1
Weight
Weight
Weight
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
2
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
6 210 95 1260
8 190RPE
@ 7-8 85 3040
6 @each set
7-8 RPE
10 @each set
7-8 RPE
8 each set

6 @
@88 RPE
RPE
8 @each set
8-9 RPE
8 @each set
8-9 RPE
8 each set
1 @ 8 RPE Weight
6 @ 4-5 RPE Weight
6 @7-8
@ 6 RPE
RPE Weight 360 380 #VALUE! #VALUE!
8 @each set
8 RPE
6-8 each set

3 @ 4-5 RPE Weight
3 @ 5-6 RPE Weight
3 @ 6-7 RPE
@ 7-8 RPE Weight 230 245 #VALUE! #VALUE!
8 @each set
8-9 RPE
8 each set

1 @ 8 RPE Weight
2 @ 7.5 RPE Weight
many sets 255 270 #VALUE! #VALUE!
4 #VALUE! you did #VALUE! #VALUE!
1 @ 8 RPE Weight
5 #VALUE!
8 each set
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
1 6 215
2 8 195RPE
@ 7-8
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 each set
Week 4
1 3 @ 7-8 RPE Weight 245 265
1 3 #VALUE!
3 5 #VALUE!
1 6 @
@88 RPE
RPE
2 8 each set
@ 8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set
Week 4
<---Insert 365 385
1 3 @ 7-8 RPE Weight 330 350
2 3 #VALUE!
<---Insert 350 370
1 6 @7-8
@ 7 RPE
RPE Weight 370 390
3 8 @each set
8 RPE
3 6-8 each set
Week 4
1 3 @ 5 RPE Weight
<---Insert 215 230
1 3 @ 6 RPE Weight
<---Insert 225 240
1 3 @@7-8
7 RPE
RPE Weight 235 250
4 8 @each set
8-9 RPE
3 8 each set
Week 4
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!
<---Insert 275 290
1 2 @ 8 RPE Weight
how many 260 275
1+ (4 total sets) 4 #VALUE! sets you did
<---Insert 455 485
1 3 @ 7-8 RPE Weight 410 440
1 3 #VALUE!
2 5 #VALUE!
@ 7 RPE
2 8 each set
lume Totals
Week 5
KG Volume Day 1 Competition
Larsen Sets Reps
97.5 1290 Bench
Larsen Press 0-1-0
Competition 1 5
87.5 3120 Bench Press 0-1-0 2 7
Row of Choice 1 6
Row of Choice 2 10
Week 5
KG Volume Day 2
Competition 1 2
Competition 1 2
Side Lateral
Tricep of Choice
Extension of 2 8
Choice 2 8
Week 5
Belt Deadlift
Squat/Leg 1 4
Press/Hack Squat
Hyperextensions/Dumb 2 8
bell RDLs 2 6-8
Week 5
KG Volume Day 4
Row of Choice 3 8
Bicep Curl of Choice 2 8
Week 5
#VALUE! #VALUE! Competition Pause
#VALUE! #VALUE! Squat 0-1-0
Competition 1 1
Competition 1 1
Competition 1 3
Sumo DeadliftDeadlift 0- 1 2
#VALUE! #VALUE! 1-0 1 4
Reverse Lunges 1 8
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
RPE Last
200 90 1000
185 85 2590
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each set
RPE Last
@ 6-7 RPE
@
@6-7 RPE
7 RPE
@each set
7 RPE
each set
RPE Last
#VALUE!
each set
@ 6-7 RPE
each set
RPE Last
#VALUE! 210 225
#VALUE! 220 235
#VALUE!
@ 6-7 RPE 220 235
each set
@ 7 RPE
each set
RPE Last
@ 6 RPE
Lift Volume Totals
Squat #VALUE!
Bench #REF!
Deadlift #VALUE!
HOW TO
DOWNLOAD
-----------------
>
Deadlift

Week 1 RPE Last

Day 1 Competition
Bench
Larsen Press 0-1-0
Competition 1 6 205
Bench Press 0-1-0 2 8 185RPE
@ 7-8
7-8 RPE
7-8 RPE
Pulldown of Choice 4 8 each set
Week 1 RPE Last

Day 2
<---Insert BE Range
Press 0-1-0 Bench
Press 0-1-0 Bench
8 RPE each
@ 8-9 RPE
Side Lateral
Tricep of Choice
Extension of 3 8 @each set
8-9 RPE
Choice 3 8 each set
Week 1 RPE Last
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
<---Insert 310
Sumo
Belt Deadlift
Squat/Leg 1 6 @@7-8
4 RPE
RPE Weight 330
Press/Hack Squat
Hyperextensions/Dumb 3 8 @ 8 RPEset
each each
bell RDLs 3 6-8 set
Week 1 RPE Last

Day 4
<---Insert BE Range
Bench Press Tempo
<---Insert 205
Bench Press Tempo
<---Insert 215
Bench Press 3-1-0 1 3 @
@ 5-6
7-8 RPE
RPE Weight 225
Row of Choice 4 8 each set
@ 8-9 RPE
Bicep Curl of Choice 3 8 each set
Week 1 RPE Last

<---Insert BE Range
Competition Pause
Squat 0-1-0
Competition Bench 2 5 #VALUE! <---Insert
Press 0-1-0 Bench
<---Insert 260
Press 0-1-0 Bench
Press 0-1-0 Bench
<---Insert 435
Sumo Pause
1-0
7 RPE each
(Optional) 2 8 set

Week 2
92.5 1230 1 6 210
85 2960 2 8 190RPE
@ 7-8
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 each set
Week 2
250 #VALUE! #VALUE! 1 3 @ 6-7 RPE
1 6 @
@88 RPE
RPE
2 8 each set
@ 8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set
Week 2
370 #VALUE! #VALUE! 1 1 @ 7.5 RPE
320 #VALUE! #VALUE! 1 3 @ 5-6 RPE
330 #VALUE! #VALUE! 1 6 @ 4-5 RPE
350 #VALUE! #VALUE! 1 6 @7-8
@ 5 RPE
RPE
3 8 each set
@ 8 RPE
3 6-8 each set
Week 2
235 #VALUE! #VALUE! 1 3 @7-8
@ 6 RPE
RPE
4 8 each set
@ 8-9 RPE
3 8 each set
Week 2
330 #VALUE! #VALUE! 1 2 @ 5-6 RPE
275 #VALUE! #VALUE! 1 1 @ 7.5 RPE
410 #VALUE! #VALUE! 1 3 @ 6-7 RPE
@ 7 RPE
2 8 each set
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Splits:
Week 3
95 1260 1
85 3040 2
2
2
4
Week 3
RPE Last Set
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
2
3
3
Week 3
RPE Last Set
Weight
#VALUE! #VALUE! 2
Weight
3
3
Week 3
RPE Last Set
Weight
Weight
3
2
Week 3
RPE Last Set
#VALUE! #VALUE! 1
Weight
Weight
Weight
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
1
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
6 210 95 1260
8 190RPE
@ 7-8 85 3040
6 @each set
7-8 RPE
10 @each set
7-8 RPE
8 each set

6 @
@88 RPE
RPE
8 @each set
8-9 RPE
8 @each set
8-9 RPE
8 each set
1 @ 8 RPE Weight
6 @ 4-5 RPE Weight
6 @7-8
@ 6 RPE
RPE Weight 360 380 #VALUE! #VALUE!
8 @each set
8 RPE
6-8 each set

3 @ 4-5 RPE Weight
3 @ 5-6 RPE Weight
3 @ 6-7 RPE
@ 7-8 RPE Weight 230 245 #VALUE! #VALUE!
8 @each set
8-9 RPE
8 each set

1 @ 8 RPE Weight
2 @ 7.5 RPE Weight
many sets 255 270 #VALUE! #VALUE!
4 #VALUE! you did #VALUE! #VALUE!
1 @ 9 RPE Weight
5 #VALUE!
8 each set
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
1 6 215
2 8 195RPE
@ 7-8
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 each set
Week 4
1 3 @ 7-8 RPE Weight 245 265
1 3 #VALUE!
3 5 #VALUE!
1 6 @
@88 RPE
RPE
2 8 each set
@ 8-9 RPE
2 8 @each set
8-9 RPE
2 8 each set
Week 4
1 1 @ 9 RPE Weight
<---Insert 370 395
1 3 @ 7-8 RPE Weight 330 350
2 3 #VALUE!
<---Insert 350 370
1 6 @7-8
@ 7 RPE
RPE Weight 370 390
2 8 @each set
8 RPE
2 6-8 each set
Week 4
1 3 @ 5 RPE Weight
<---Insert 215 230
1 3 @ 6 RPE Weight
<---Insert 225 240
1 3 @7-8
@ 7 RPE
RPE Weight 235 250
2 8 each set
N/A N/A N/A
Week 4
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!
1 1 @ 9 RPE Weight
<---Insert 280 295
1 2 @ 8 RPE Weight 260 275
1 4 #VALUE!
3 4 #VALUE!
1 1 #VALUE!
1 3 #VALUE!
1 3 #VALUE!
1 3 #VALUE!
N/A N/A N/A
lume Totals
Week 5
KG Volume Monday
Larsen Competition Sets Reps
97.5 1290 Bench Press 0-1-0
Larsen Competition 1 6
87.5 3120 Bench Press 0-1-0 2 6
Row of Choice 2 10
Week 5
KG Volume Tuesday Sets Reps
#VALUE! #VALUE! Competition Bench
Press 0-1-0 Bench
Competition 1 1
Press 0-1-0 Bench
Competition 1 3
Press 0-1-0 2 5
Sumo Deadlift 3 1
Week 5
KG Volume Thursday Sets Reps
#VALUE! #VALUE! Competition Tempo
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
Week 5
KG Volume Saturday Sets Reps
#VALUE! #VALUE! COMPETITION DAY!!!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
RPE Last
Weight Set BE Range TE Range KG Volume
200 90 1200
180RPE
@ 6-7 82.5 2160
each set
RPE Last
Weight Set
@ 7 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! <---Insert #VALUE! #VALUE!
@ 7-7.5 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!
RPE Last
RPE Last
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Accessory Movement Options
Row of Choice Video
DB Row (lat bias) https://www.youtube.com/watch?v=AmYxK66lr0U
DB CS Upper Back Row https://www.youtube.com/watch?v=WnLas4DoooU
Upper Lat Row-Around https://www.youtube.com/watch?v=kfw2WcTca0A
Pulldown of Choice Video

SA Lat Pulldown/Around https://www.youtube.com/watch?v=Oe-NDBTWZd8
UB Bilateral Pulldown https://www.youtube.com/watch?v=AFUuKqJ5Cxc
Unilateral Pulldown https://www.youtube.com/watch?v=jUpOtqN831g
Hamstring Curl of Choice Video

Seated Hamstrings Curl N/A
Lying Hamstrings Curl N/A
Tricep Extension of Choice Video

SA Cable Pressdown https://www.youtube.com/watch?v=CeDSlX1tcq8
SA Medial Extensions https://www.youtube.com/watch?v=9r9Nwnx1VWE
SA OH DB Extension https://www.youtube.com/watch?v=OM2c4zdSOQI
DB Medial Extensions https://www.youtube.com/watch?v=SoZ2EmGaOu8
Bicep Curl of Choice Video

SA Cable Curl https://www.youtube.com/watch?v=oM1rTgw8pU8
SA Machine Preacher https://www.youtube.com/watch?v=_lZ40G5SP0U
Seated Curl https://www.youtube.com/watch?v=LfHgOUrFbpQ
SA DB Preacher https://www.youtube.com/watch?v=7dupY6J4tW0
Side Lateral of Choice Video

SA Cable Lateral https://www.youtube.com/watch?v=re6Vs1cuV9Q
SA Cross-Body-Y https://www.youtube.com/watch?v=Is1nS3DZGIo
Seated DB Laterals https://www.youtube.com/watch?v=SLG3G08sfzA
CS Y-Raise https://www.youtube.com/watch?v=2xaBtpzGjPI
toward the Additional Notes
ground. Do not let the weight
pull your arm down - lower it SLOWLY.
(friction the arm^^^
against the ribs)
-Keep the forearm in-line with the cable
Make sureAdditional
you have the Notes
same leg forward
as the working arm
Maintain extension in thefor spine
stability.
when
doing your
you're keeping this (chest
forearmup).
in-line with
the cable the entire time.
Additional
facing in the Notes
same direction the machine is
moving.
^^^
Can beAdditional
done double-armNotes
if you have
Can be done double-arm iftrainer.
access to a functional you have
access to a functional trainer.
N/A
N/A
Can beAdditional
done double-armNotes
if you have
Don't be an asshole on this. Move slowly.
N/A
N/A
Additional Notes
N/A
Can be done double-arm if you have
N/A
N/A

2022 PRs 15 Week Program - 4x Bench, Sumo Deadlift

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

2022 PRs 15 Week Program - 4x Bench, Sumo Deadlift

Uploaded by

Copyright:

Available Formats

HOW TO

For instructions on how to use the program

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

Lift Volume Totals

Lift Volume Totals

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Lift Volume Totals

Lift Volume Totals

Lift Volume Totals

For instructions on how to use the program

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

Lift Volume Totals

Lift Volume Totals

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Lift Volume Totals

Lift Volume Totals

Lift Volume Totals

For instructions on how to use the program

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Reps Weight RPE Last Set

For instructions on how to use the program

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

Week 1 RPE Last

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Reps Weight RPE Last Set

Pulldown of Choice Video

Hamstring Curl of Choice Video

Tricep Extension of Choice Video

Bicep Curl of Choice Video

Side Lateral of Choice Video

You might also like