Progressions for Bench/OHP

EACH COLLUMN IS A NEW Progressions for Deadlift EACH Progressions for Squat EACH
WEEK, a full training cycle is COLLUMN IS A NEW WEEK, a COLLUMN IS A NEW WEEK, a
12 weeks full training cycle is 12 weeks full training cycle is 12 weeks
Top set of 12
WEEK 1 @ Rpe7 WEEK 1 9 @ RPE 7 WEEK 1 9 @ RPE 7
Top set of 12
WEEK 2 @Rpe 8 WEEK 2 9 @ RPE 8 WEEK 2 9 @ RPE 8
Top set of 12
WEEK 3 @RPE 9 WEEK 3 9 @ RPE 9 WEEK 3 9 @ RPE 7
Top set of 10@
WEEK 4 RPE 7 WEEK 4 7@ RPE 6 Same deal as WEEK 4 7@ RPE 9
Top set of 10 wtih the bench
WEEK 5 @RPE 8 WEEK 5 7 @ RPE 7 + OHP. We will WEEK 5 7 @ RPE 7
Aim to be using RPE 6
Top set of 10 accurately sets when
WEEK 6 @RPE 9 match the reps WEEK 6 7@ RPE 8 applicable. The WEEK 6 7@ RPE 8
Top set of 8 in reserve you deadlift is a
@RPE7/ sets were supposed fickle mistress, You'll notice
of 10 for the to hit. Record and you must that squats
WEEK 7 back offs each of your WEEK 7 7 @ RPE 9 respect that WEEK 7 7 @ RPE 7 have RPE
Top set of 8 lifts. Being off when you prescriptions
@RPE8/ sets +/- 1 rep in maximially exert that are
of 10 for the reserve is FINE, yourself on it, staggered. This
WEEK 8 back offs but being 5 reps WEEK 8 5 @ RPE 6 you need to pull WEEK 8 5 @ RPE 9 is because I
off isn't. If your back the don't want you
Top set of 8 @ set was too subsequent attempting
RPE 9 / sets of easy, rest, add week so that maximal
10 for the back weight, and try you can push deadlifts and
WEEK 9 offs again. (back off WEEK 9 5 @ RPE 7 hard again. WEEK 9 5 @ RPE 7 maximal squats
Top set of 5 @ sets are (Save the to in the same
RPE 7/ sets of automatically failure sets for training week
7 for the back calculated on your accessory (other than
WEEK 10 offs the program) WEEK 10 5 @ RPE 8 work) WEEK 10 5 @ RPE 8 week 12)
Top set of 5 @
RPE 8, sets of
5 for the back Lighter week Lighter week
WEEK 11 offs WEEK 11 5 @ RPE 7 before 5 RM WEEK 11 5 @ RPE 7 before 5 RM
Top set of 5 @
RPE 10 / sets
of 5 for the
WEEK 12 back offs 5 RM WEEK 12 5 @ RPE 10 WEEK 12 5 @ RPE 10

Progress for Bodybuilding Exercises

Dynamic Double Progression (click link to watch video if you're not familiar) is to
be used on all bodybuilding exercises. Effort is the name of the name of the game
here. When you reach the top end of the sets and reps, add weight and repeat in the
same rep range. The volume that you get here is a huge driver of progress for your
program, so put your best foot forward. (Follow the progressions otherwise detailed in
the program)
Dynamic Double Progression (click link to watch video if you're not familiar) is to
be used on all bodybuilding exercises. Effort is the name of the name of the game
here. When you reach the top end of the sets and reps, add weight and repeat in the
same rep range. The volume that you get here is a huge driver of progress for your
program, so put your best foot forward. (Follow the progressions otherwise detailed in
the program)

RPE (rate of perceived exertion) SCALE

RIR Definition
10 Concentric Failure, you physically cannot do another rep before resting
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
5 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure