Enter 1 RM:

Squat 155
Deadlift 180
Military Press 70
Front Squat 90
Bench Press 90
 Week 1 Week
Tempo Rest RPE Weight Notes Tempo
Day A1: Day A1:
1. Squat 8x8 2010 180s 60% 92.5 1. Squat 8x8
2a. Glute Bridge 5x12 2011 15s RPE8 2a. Glute Bridge 5x12
2b. Bulgarian Split Squa 5x8 2010 90s RPE8 2b. Bulgarian Split Squa 5x8
3. Ab Wheel 5x12 3010 60s 3. Ab Wheel 5x12
Tempo Rest RPE Weight Notes Tempo
Day B1: Day B1:
1. Bench Press 8x8 2010 180s 60% 55 1. Bench Press 8x8
2a. JM Press 4x8 3010 15s RPE7 2a. JM Press 4x8
2b. Dumbell Seal Row 4x8 2011 90s RPE8 2b. Dumbell Seal Row 4x8
3. Rotation Facepull 5x12 - 60s RPE7 3. Rotation Facepull 5x12
Tempo Rest RPE Weight Notes Tempo
Day C1: Day C1:
1. Pull-up 5RM 2010 180s 1. Pull-up 5RM
2. Deadlift 5x5 20X1 do 210 75% 135 2. Deadlift 5x5
3. GHR 5x5 3010 120s 3. GHR 5x5
4.Farmer Walks 3x15m 90s RPE8 4.Farmer Walks 3x15m
Tempo Rest RPE Weight Notes Tempo
Day C2: Day C2:
1. Front Squat 4x6 2010 180s ### 65 1. Front Squat 4x6
2. Military Press 8x8 1010 do150s 60% 42.5 2. Military Press 8x8
3. Dumbell Incline Pres 3x8 3010 90s RPE8 3. Dumbell Incline Pres 3x8
4a. Hammer Curls 4x10 2010 15s RPE8 4a. Hammer Curls 4x10
4b. Powell Raise 4x10 3010 60s RPE8 4b. Powell Raise 4x10
 Week 2 Week 3
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day A1:
2010 180s +2.5-5kg 1. Squat 8x8 2010 180s
2011 15s RPE8 +2.5-5kg 2a. Glute Bridge 5x12 2011 15s RPE8
2010 90s RPE8 +2.5kg 2b. Bulgarian Split Squa 5x8 2010 90s RPE8
3010 60s 3. Ab Wheel 5x12 3010 60s
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day B1:
2010 180s +2.5kg 1. Bench Press 8x8 2010 180s
3010 15s RPE7 +1-2.5kg 2a. JM Press 4x8 3010 15s RPE7
2011 90s RPE8 +2.5kg 2b. Dumbell Seal Row 4x8 2011 90s RPE8
- 60s RPE7 +1kg 3. Rotation Facepull 5x12 - 60s RPE7
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day C1:
2010 180s +1-2.5kg 1. Pull-up 5RM 2010 180s
20X1 do 210 +2.5-5kg 2. Deadlift 5x5 20X1 do 210
3010 120s 3. GHR 5x5 3010 120s
3x15m 90s RPE8 +2.5-5kg 4.Farmer Walks 3x15m 90s RPE8
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day C2:
2010 180s +2.5kg 1. Front Squat 4x6 2010 180s
1010 do150s +2.5kg 2. Military Press 8x8 1010 do150s
3010 90s RPE8 +1-2.5kg 3. Dumbell Incline Pres 3x8 3010 90s RPE8
2010 15s RPE8 +1kg 4a. Hammer Curls 4x10 2010 15s RPE8
3010 60s RPE8 +1kg 4b. Powell Raise 4x10 3010 60s RPE8
 Week 4
Notes Tempo Rest RPE Weight Notes
Day A1:
+2.5-5kg 1. Squat 8x8 2010 180s +2.5-5kg
+2.5-5kg 2a. Glute Bridge 5x12 2011 15s RPE8 +2.5-5kg
+2.5kg 2b. Bulgarian Split Squa 5x8 2010 90s RPE8 +2.5kg
3. Ab Wheel 5x12 3010 60s
Notes Tempo Rest RPE Weight Notes
Day B1:
+2.5kg 1. Bench Press 8x8 2010 180s +2.5kg
+1-2.5kg 2a. JM Press 4x8 3010 15s RPE7 +1-2.5kg
+2.5kg 2b. Dumbell Seal Row 4x8 2011 90s RPE8 +2.5kg
+1kg 3. Rotation Facepull 5x12 - 60s RPE7 +1kg
Notes Tempo Rest RPE Weight Notes
Day C1:
+1-2.5kg 1. Pull-up 5RM 2010 180s +1-2.5kg
+2.5-5kg 2. Deadlift 5x5 20X1 do 210 +2.5-5kg
3. GHR 5x5 3010 120s
+2.5-5kg 4.Farmer Walks 3x15m 90s RPE8 +2.5-5kg
Notes Tempo Rest RPE Weight Notes
Day C2:
+2.5kg 1. Front Squat 4x6 2010 180s +2.5kg
+2.5kg 2. Military Press 8x8 1010 do150s +2.5kg
+1-2.5kg 3. Dumbell Incline Pres 3x8 3010 90s RPE8 +1-2.5kg
+1kg 4a. Hammer Curls 4x10 2010 15s RPE8 +1kg
+1kg 4b. Powell Raise 4x10 3010 60s RPE8 +1kg
 Week 5 Week
Tempo Rest RPE Weight Notes Tempo
Day A1: Day A1:
1. Squat 6x6 2010 180s 70% 107.5 1. Squat 6x6
2a. Glute Bridge 5x12 2011 15s RPE8 2a. Glute Bridge 5x12
2b. Bulgarian Split Squa 5x8 2010 90s RPE8 2b. Bulgarian Split Squa 5x8
3. Ab Wheel 5x12 3010 60s 3. Ab Wheel 5x12
Tempo Rest RPE Weight Notes Tempo
Day B1: Day B1:
1. Bench Press 6x6 2010 180s 70% 62.5 1. Bench Press 6x6
2a. JM Press 4x8 3010 15s RPE7 2a. JM Press 4x8
2b. Dumbell Seal Row 4x8 2011 90s RPE8 2b. Dumbell Seal Row 4x8
3. Rotation Facepull 5x12 - 60s RPE7 3. Rotation Facepull 5x12
Tempo Rest RPE Weight Notes Tempo
Day C1: Day C1:
1. Pull-up 5RM 2010 180s 1. Pull-up 5RM
2. Deadlift 4x4 20X1 do 210 80% 145 2. Deadlift 4x4
3. GHR 5x5 3010 120s 3. GHR 5x5
4.Farmer Walks 3x15m 90s RPE8 4.Farmer Walks 3x15m
Tempo Rest RPE Weight Notes Tempo
Day C2: Day C2:
1. Front Squat 4x4 2010 180s 80% 72.5 1. Front Squat 4x4
2. Military Press 6x6 1010 do150s 70% 50 2. Military Press 6x6
3. Dumbell Incline Pres 3x8 3010 90s RPE8 3. Dumbell Incline Pres 3x8
4a. Hammer Curls 4x10 2010 15s RPE8 4a. Hammer Curls 4x10
4b. Powell Raise 4x10 3010 60s RPE8 4b. Powell Raise 4x10
 Week 6 Week 7
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day A1:
2010 180s +2.5-5kg 1. Squat 6x6 2010 180s
2011 15s RPE8 +2.5-5kg 2a. Glute Bridge 5x12 2011 15s RPE8
2010 90s RPE8 +2.5kg 2b. Bulgarian Split Squa 5x8 2010 90s RPE8
3010 60s 3. Ab Wheel 5x12 3010 60s
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day B1:
2010 180s +2.5kg 1. Bench Press 6x6 2010 180s
3010 15s RPE7 +1-2.5kg 2a. JM Press 4x8 3010 15s RPE7
2011 90s RPE8 +2.5kg 2b. Dumbell Seal Row 4x8 2011 90s RPE8
- 60s RPE7 +1kg 3. Rotation Facepull 5x12 - 60s RPE7
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day C1:
2010 180s +1-2.5kg 1. Pull-up 5RM 2010 180s
20X1 do 210 +2.5-5kg 2. Deadlift 4x4 20X1 do 210
3010 120s 3. GHR 5x5 3010 120s
3x15m 90s RPE8 +2.5-5kg 4.Farmer Walks 3x15m 90s RPE8
Tempo Rest RPE Weight Notes Tempo Rest RPE Weight
Day C2:
2010 180s +2.5kg 1. Front Squat 4x4 2010 180s
1010 do150s +2.5kg 2. Military Press 6x6 1010 do150s
3010 90s RPE8 +1-2.5kg 3. Dumbell Incline Pres 3x8 3010 90s RPE8
2010 15s RPE8 +1kg 4a. Hammer Curls 4x10 2010 15s RPE8
3010 60s RPE8 +1kg 4b. Powell Raise 4x10 3010 60s RPE8
 Week 8
Notes Tempo Rest RPE Weight Notes
Day A1:
+2.5-5kg 1. Squat 6x6 2010 180s +2.5-5kg
+2.5-5kg 2a. Glute Bridge 5x12 2011 15s RPE8 +2.5-5kg
+2.5kg 2b. Bulgarian Split Squa 5x8 2010 90s RPE8 +2.5kg
3. Ab Wheel 5x12 3010 60s
Notes Tempo Rest RPE Weight Notes
Day B1:
+2.5kg 1. Bench Press 6x6 2010 180s +2.5kg
+1-2.5kg 2a. JM Press 4x8 3010 15s RPE7 +1-2.5kg
+2.5kg 2b. Dumbell Seal Row 4x8 2011 90s RPE8 +2.5kg
+1kg 3. Rotation Facepull 5x12 - 60s RPE7 +1kg
Notes Tempo Rest RPE Weight Notes
Day C1:
+1-2.5kg 1. Pull-up 5RM 2010 180s +1-2.5kg
+2.5-5kg 2. Deadlift 4x4 20X1 do 210 +2.5-5kg
3. GHR 5x5 3010 120s
+2.5-5kg 4.Farmer Walks 3x15m 90s RPE8 +2.5-5kg
Notes Tempo Rest RPE Weight Notes
Day C2:
+2.5kg 1. Front Squat 4x4 2010 180s +2.5kg
+2.5kg 2. Military Press 6x6 1010 do150s +2.5kg
+1-2.5kg 3. Dumbell Incline Pres 3x8 3010 90s RPE8 +1-2.5kg
+1kg 4a. Hammer Curls 4x10 2010 15s RPE8 +1kg
+1kg 4b. Powell Raise 4x10 3010 60s RPE8 +1kg