Welcome to your StrengthStudioTT Training progra

program breakdown video and contact us if you n

you will see your 7 weeks of programming laid o
WATCH

Note: You need to open this program on Goo

We made sure to make this program as deta

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If you like the format and style of this program, yo

link below. Be sure to let
 aining program! This document consists of Four (4) sheets. The "Welcome"
act us if you need to. The "Start" sheet is where you'll enter your informati
amming laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see
WATCH THE FULL PROGRAM BREAKDOWN VIDEO ON THIS SHEET BE

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with

WATCH THE FULL PROGRAM BREAKDOWN VIDE

Program Breakdow

gram as detailed as possible, but if you do have any questions that are not
 Email Us!
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s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from this Program! Also we would love it

1-On-1 Coaching!
Write A Review!
 he "Welcome" sheet is the sheet you're on now and where you can see the
your information before you start the program. The "Your Program" sheet
here you'll see further information on recommendations for the program. P
THIS SHEET BEFORE GETTING STARTED.

9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!

EAKDOWN VIDEO HERE:

eakdown!

ns that are not answered in this document, feel free to email or DM us belo
 ervice. Once coaching spots are available you'll be able to contact us direct
e would love it if you left a review for this program below!

ching!
ew!

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
 u're on now and where you can see the detailed
e program. The "Your Program" sheet is where
n recommendations for the program. PLEASE
TED.

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

lable you'll be able to contact us directly at the
r this program below!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 YOUR PROFILE

NAME ???
AGE 27
SQUAT 415
BENCH PRESS 285
DEADLIFT 430
STARTING BODY WEIGHT 184
VARIATIONS
CLICK THERE TO OPEN 2 POSITION PAUSED DEADLIFT ???
THE DROP DOWN
MENU → SPOTO PRESS ???
TEMPO BENCH PRESS ???
SSB FRONT SQUAT ???
Having problems filling out the Table?
Watch This!

Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT"
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
 Email:
Instagram:
 ← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.

DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".

he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once you enter the weight fo
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you meant when you
Email Us!
Our Instagram!
 you have to decide the weight based off an RPE and fill it into this document.
once you enter the weight for the top set of that exercise. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you meant when you entered your maxes.
BENCH PRESS VARIANT DEADLIFT VARIANT
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS 2 POSITION PAUSED DEADLIFT
FLOOR PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
TEMPO BENCH PRESS ROMANIAN DEADLIFTS
BENCH PRESS SNATCH GRIP SLDL
BENCH PRESS VARIANT - 2
 it into this document.
e. It's a percentage drop.

ght by 5% if the RPE is too high!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM
SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW
SOME LOVE!

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 2 5
SQUAT 1 0
SPOTO PRESS 1 10
SPOTO PRESS 2 10
2 POSITION PAUSED DEADLIFT 1 6
2 POSITION PAUSED DEADLIFT 2 7
LAYING HAMSTRING CURLS 3 12-15
DB REVERSE FLYS 3 12-15
DROP DOWN OPTION → CABLE CRUNCHES 3 12-20
DROP DOWN OPTION → MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

FLAT / INCLINE DB PRESS 4 8-10
VERTICAL PULL 4 8-10
HORIZONTAL PUSH 3 12-15
TRICEP OPTION 3 15-20
BICEP OPTION 3 15-20
DB LATERAL RAISES 3 15-20
DROP DOWN OPTION → DEADBUGS 3 15+
- - -

DAY 3 SETS REPS

 BENCH PRESS 1 4
BENCH PRESS 1 4
BENCH PRESS 3 0
DEADLIFT 1 3
DEADLIFT 4 4
SEATED SHOULDER PRESS 3 10-12
SINGLE ARM CHEST PRESS 3 14-16
TRICEP OVER HEAD EXTENSIONS 3 12-15
DROP DOWN OPTION → WEIGHTED PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SSB FRONT SQUAT 1 1
SSB FRONT SQUAT 4 10
LEG PRESS / BELT SQUAT / HACK SQUAT 3 12-15
GHD BACK EXTENSIONS 3 8-10
CHEST SUPPORTED ROWS 3 10-12
DB RDLs 3 10-12
SHOULDER Ys Ts Ws 3 10-12
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 3
TEMPO BENCH PRESS 4 8
HORIZONTAL PULL 3 12-15
BARBELL GLUTE BRIDGES 4 10-12
CONTRALATERAL SPLIT SQUATS 3 10-12
DEFICIT PUSH-UPS 3 10-12
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -
 DAY 1 SETS REPS
SQUAT 1 3
SQUAT 2 4
SQUAT 1 0
SPOTO PRESS 1 8
SPOTO PRESS 2 8
2 POSITION PAUSED DEADLIFT 1 4
2 POSITION PAUSED DEADLIFT 2 5
LAYING HAMSTRING CURLS 3 10-12
DB REVERSE FLYS 3 10-12
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

FLAT / INCLINE DB PRESS 4 7-9
VERTICAL PULL 4 7-9
HORIZONTAL PUSH 3 10-12
TRICEP OPTION 3 14-16
BICEP OPTION 3 14-16
DB LATERAL RAISES 3 14-16
DEADBUGS 3 15+
- - -

DAY 3 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 1 3
BENCH PRESS 3 0
DEADLIFT 1 3
DEADLIFT 4 4
SEATED SHOULDER PRESS 3 10-12
SINGLE ARM CHEST PRESS 3 14-16
TRICEP OVER HEAD EXTENSIONS 3 12-15
WEIGHTED PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SSB FRONT SQUAT 1 1
SSB FRONT SQUAT 4 8
LEG PRESS / BELT SQUAT / HACK SQUAT 3 12-15
 GHD BACK EXTENSIONS 3 8-10
CHEST SUPPORTED ROWS 3 10-12
DB RDLs 3 10-12
SHOULDER Ys Ts Ws 3 10-12
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 2
TEMPO BENCH PRESS 4 7
HORIZONTAL PULL 3 12-15
BARBELL GLUTE BRIDGES 4 10-12
CONTRALATERAL SPLIT SQUATS 3 10-12
DEFICIT PUSH-UPS 3 10-12
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL BENCH PRESS VOLUME - -

DAY 1 SETS REPS

SQUAT 1 2
SQUAT 2 3
SQUAT 1 0
SPOTO PRESS 1 8
SPOTO PRESS 2 8
2 POSITION PAUSED DEADLIFT 1 4
2 POSITION PAUSED DEADLIFT 2 5
LAYING HAMSTRING CURLS 2 10-12
DB REVERSE FLYS 2 10-12
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
 DAY 2 SETS REPS
FLAT / INCLINE DB PRESS 3 7-9
VERTICAL PULL 3 7-9
HORIZONTAL PUSH 2 10-12
TRICEP OPTION 2 14-16
BICEP OPTION 2 14-16
DB LATERAL RAISES 2 14-16
DEADBUGS 3 15+
- - -

DAY 3 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 1 2
BENCH PRESS 3 0
DEADLIFT 1 2
DEADLIFT 3 3
SEATED SHOULDER PRESS 2 10-12
SINGLE ARM CHEST PRESS 2 14-16
TRICEP OVER HEAD EXTENSIONS 2 12-15
WEIGHTED PLANKS 3 30-60s
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

SSB FRONT SQUAT 1 1
SSB FRONT SQUAT 3 7
LEG PRESS / BELT SQUAT / HACK SQUAT 2 12-15
GHD BACK EXTENSIONS 2 8-10
CHEST SUPPORTED ROWS 2 10-12
DB RDLs 2 10-12
SHOULDER Ys Ts Ws 2 10-12
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -

DAY 5 SETS REPS

LONG PAUSE BENCH PRESS 1 1
TEMPO BENCH PRESS 3 6
HORIZONTAL PULL 2 12-15
BARBELL GLUTE BRIDGES 3 10-12
CONTRALATERAL SPLIT SQUATS 2 10-12
DEFICIT PUSH-UPS 2 10-12
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
 TOTAL BENCH PRESS VOLUME - -

PROGRAM ANALYSIS
200

184.0
180

160

140

120
BODY WEIGHT

100

80

60

40

20

0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

Start 1 2 3 4 5 6 7
WEEK

0.9
 1

0.9

0.8

0.7

0.6
VOLUMe

0.5

0.4

0.3

0.2

0.1

0 0 0
1 2
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS

LEG EXTENSIONS HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT

CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
 WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
0 0 7 -
0 0 - -
0 0 7 -
0 0 7 -
0 0 - -
0 0 7 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -

WEIGHT DAILY VOLUME RPE TEMPO

 0 0 7 -
0 0 - -
200 0 7 -
0 0 6.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 -
0 0 5,6,7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 3-5s PAUSE
0 0 5,6,7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8 -
0 0 - -
0 0 7 -
0 0 8 -
0 0 - -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 8 -
0 0 - -
214 0 8 -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 8 -
0 0 6,7,8 -
0 - 7-8 -
 0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 8 3-5s PAUSE
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7 / DELOAD
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
0 0 - -
0 0 6 -
0 0 7 -
0 0 - -
0 0 6 -
0 0 - -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -
- 0 - -
WEIGHT DAILY VOLUME RPE TEMPO
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 -
0 0 - -
207 0 6 -
0 0 6 -
0 0 - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 -
0 0 6,7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 3-5s PAUSE
0 0 6,7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
 - 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEKLY BODY WEIGHT

Week Body Weight
Start 184.0

1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

- -

0 0.0 0.0 0.0

6 7 -

Weekly Cumulative Volume For Each Main Lift

 Weekly Cumulative Volume For Each Main Lift

0 0 0 0
2 3 4 5

WEEK
INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS

BARBELL GLUTE BRIDGES

 HIP THRUSTERS
RAL RAISES
 WEEKS 1 - 7 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE EACH SET UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
ASCENDING SETS 5,6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5,6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE EACH SET UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
ASCENDING SETS 6,7,8 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
 -
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 6,7,8 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-
 NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE EACH SET UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
ASCENDING SETS 6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 6,7 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
 -

WEEKLY BODY WEIGHT LOG

Body Weight
184.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

mulative Volume For Each Main Lift

mulative Volume For Each Main Lift

0 0 0 0
4 5 6 7

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Cumulati
Week
1
 2
3
4
5
6
7

Weekly Bench Cumulati

Week
1
Weekly Squat Cumulative Volume 2
Weekly Bench Cumulative Volume 3
Weekly Deadlift Cumulative Volume 4
5
6
7

Weekly Deadlift Cumulati

Week
1
2
3
4
0
7 5
6
7
 WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 0
SQUAT 2 5 0
SQUAT 1 0 0
SPOTO PRESS 1 10 0
SPOTO PRESS 2 10 0
2 POSITION PAUSED DEADLIFT 1 6 0
2 POSITION PAUSED DEADLIFT 2 7 0
LAYING HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT / INCLINE DB PRESS 4 8-10 0
VERTICAL PULL 4 8-10 0
HORIZONTAL PUSH 3 12-15 0
TRICEP OPTION 3 15-20 0
BICEP OPTION 3 15-20 0
DB LATERAL RAISES 3 15-20 0
DEADBUGS 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

 BENCH PRESS 1 4 0
BENCH PRESS 1 4 0
BENCH PRESS 3 0 207
DEADLIFT 1 3 0
DEADLIFT 4 4 0
SEATED SHOULDER PRESS 3 10-12 0
SINGLE ARM CHEST PRESS 3 14-16 0
TRICEP OVER HEAD EXTENSIONS 3 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SSB FRONT SQUAT 1 1 0
SSB FRONT SQUAT 4 10 0
LEG PRESS / BELT SQUAT / HACK SQUAT 3 12-15 0
GHD BACK EXTENSIONS 3 8-10 0
CHEST SUPPORTED ROWS 3 10-12 0
DB RDLs 3 10-12 0
SHOULDER Ys Ts Ws 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 3 0
TEMPO BENCH PRESS 4 8 0
HORIZONTAL PULL 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
CONTRALATERAL SPLIT SQUATS 3 10-12 0
DEFICIT PUSH-UPS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 5
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 2 4 0
SQUAT 1 0 0
SPOTO PRESS 1 8 0
SPOTO PRESS 2 8 0
2 POSITION PAUSED DEADLIFT 1 4 0
2 POSITION PAUSED DEADLIFT 2 5 0
LAYING HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT / INCLINE DB PRESS 4 7-9 0
VERTICAL PULL 4 7-9 0
HORIZONTAL PUSH 3 10-12 0
TRICEP OPTION 3 14-16 0
BICEP OPTION 3 14-16 0
DB LATERAL RAISES 3 14-16 0
DEADBUGS 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 1 3 0
BENCH PRESS 1 3 0
BENCH PRESS 3 0 214
DEADLIFT 1 3 0
DEADLIFT 4 4 0
SEATED SHOULDER PRESS 3 10-12 0
SINGLE ARM CHEST PRESS 3 14-16 0
TRICEP OVER HEAD EXTENSIONS 3 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SSB FRONT SQUAT 1 1 0
SSB FRONT SQUAT 4 8 0
LEG PRESS / BELT SQUAT / HACK SQUAT 3 12-15 0
 GHD BACK EXTENSIONS 3 8-10 0
CHEST SUPPORTED ROWS 3 10-12 0
DB RDLs 3 10-12 0
SHOULDER Ys Ts Ws 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 0
TEMPO BENCH PRESS 4 7 0
HORIZONTAL PULL 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
CONTRALATERAL SPLIT SQUATS 3 10-12 0
DEFICIT PUSH-UPS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
0
1

0.9
 0 1
0
0 0.9
0
0
0.8
0

0.7
Weekly Bench Cumulative Volume
Cumulative Volume
0.6
0
0

VOLUME
0 0.5
0
0
0.4
0
0
0.3

Weekly Deadlift Cumulative Volume

0.2
Cumulative Volume
0
0 0.1
0
0
0 0 0
0 1 2
0
0
WEEK 2
DAILY VOLUME RPE TEMPO
0 7.5 -
0 - -
0 7 -
0 7.5 -
0 - -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -

DAILY VOLUME RPE TEMPO

 0 7.5 -
0 - -
0 7 -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

0 6 -
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 7 3-5s PAUSE
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 5
DAILY VOLUME RPE TEMPO
0 8.5 -
0 - -
0 7 -
0 8.5 -
0 - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -

DAILY VOLUME RPE TEMPO

0 8.5 -
0 - -
0 8 -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

0 8 -
0 6.5,7.5,8.5 -
- 7-8 -
 - 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 8 3-5s PAUSE
0 6.5,7.5,8.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Volume For Each Main Lift
 Weekly Volume For Each Main Lift

0 0 0 0 0
1 2 3 4 5

WEEK
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE EACH SET UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE EACH SET UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
ASCENDING SETS 6.5,7.5,8.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
 -
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 6.5,7.5,8.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
Weekly Volume For Each Main Lift
 Weekly Volume For Each Main Lift

0 0 0 0 0
3 4 5 6 7

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Volume
Week
1
 2
3
4
5
6
7

Weekly Bench Volume

Week
1
Weekly Squat Volume 2
Weekly Bench Volume 3
Weekly Deadlift Volume 4
5
6
7

Weekly Deadlift Volume

Week
1
2
3
4
0
7 5
6
7
 WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 2 4 0
SQUAT 1 0 0
SPOTO PRESS 1 9 0
SPOTO PRESS 2 9 0
2 POSITION PAUSED DEADLIFT 1 5 0
2 POSITION PAUSED DEADLIFT 2 6 0
LAYING HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT / INCLINE DB PRESS 4 7-9 0
VERTICAL PULL 4 7-9 0
HORIZONTAL PUSH 3 10-12 0
TRICEP OPTION 3 14-16 0
BICEP OPTION 3 14-16 0
DB LATERAL RAISES 3 14-16 0
DEADBUGS 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

 BENCH PRESS 1 3 0
BENCH PRESS 1 3 0
BENCH PRESS 3 0 207
DEADLIFT 1 3 0
DEADLIFT 4 4 0
SEATED SHOULDER PRESS 3 10-12 0
SINGLE ARM CHEST PRESS 3 14-16 0
TRICEP OVER HEAD EXTENSIONS 3 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SSB FRONT SQUAT 1 1 0
SSB FRONT SQUAT 4 9 0
LEG PRESS / BELT SQUAT / HACK SQUAT 3 12-15 0
GHD BACK EXTENSIONS 3 8-10 0
CHEST SUPPORTED ROWS 3 10-12 0
DB RDLs 3 10-12 0
SHOULDER Ys Ts Ws 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 2 0
TEMPO BENCH PRESS 4 7 0
HORIZONTAL PULL 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
CONTRALATERAL SPLIT SQUATS 3 10-12 0
DEFICIT PUSH-UPS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 6
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 2 3 0
SQUAT 1 0 0
SPOTO PRESS 1 8 0
SPOTO PRESS 2 8 0
2 POSITION PAUSED DEADLIFT 1 4 0
2 POSITION PAUSED DEADLIFT 2 5 0
LAYING HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

FLAT / INCLINE DB PRESS 4 7-9 0
VERTICAL PULL 4 7-9 0
HORIZONTAL PUSH 3 10-12 0
TRICEP OPTION 3 14-16 0
BICEP OPTION 3 14-16 0
DB LATERAL RAISES 3 14-16 0
DEADBUGS 3 15+ -
- - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 1 2 0
BENCH PRESS 1 2 0
BENCH PRESS 3 0 221
DEADLIFT 1 2 0
DEADLIFT 4 3 0
SEATED SHOULDER PRESS 3 10-12 0
SINGLE ARM CHEST PRESS 3 14-16 0
TRICEP OVER HEAD EXTENSIONS 3 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

SSB FRONT SQUAT 1 1 0
SSB FRONT SQUAT 4 7 0
LEG PRESS / BELT SQUAT / HACK SQUAT 3 12-15 0
 GHD BACK EXTENSIONS 3 8-10 0
CHEST SUPPORTED ROWS 3 10-12 0
DB RDLs 3 10-12 0
SHOULDER Ys Ts Ws 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

LONG PAUSE BENCH PRESS 1 1 0
TEMPO BENCH PRESS 4 6 0
HORIZONTAL PULL 3 12-15 0
BARBELL GLUTE BRIDGES 4 10-12 0
CONTRALATERAL SPLIT SQUATS 3 10-12 0
DEFICIT PUSH-UPS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
0
 0
0
0
0
0
0

Weekly Bench Volume

Volume
0
0
0
0
0
0
0

Weekly Deadlift Volume

Volume
0
0
0
0
0
0
0
WEEK 3
DAILY VOLUME RPE TEMPO
0 7.5 -
0 - -
0 7 -
0 7.5 -
0 - -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -

DAILY VOLUME RPE TEMPO

 0 7.5 -
0 - -
0 8 -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

0 7 -
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 7 3-5s PAUSE
0 5.5,6.5,7.5 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 6
DAILY VOLUME RPE TEMPO
0 8.5 -
0 - -
0 7 -
0 9 -
0 - -
0 9 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -

DAILY VOLUME RPE TEMPO

0 8.5 -
0 - -
0 8 -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

0 8.5 -
0 7,8,9 -
- 7-8 -
 - 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 8 3-5s PAUSE
0 7,8,9 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
 -
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE EACH SET UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 5.5,6.5,7.5 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-

NOTES
-
-
-
SUPERSET.
-
-
EACH SIDE.
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE EACH SET UNTIL YOU HIT THE GIVEN RPE.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SUPERSET.
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
ASCENDING SETS 7,8,9 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
 -
-
-
-
-
-
-
-

NOTES
-
ASCENDING SETS 7,8,9 & -10% FROM YOUR TOP SET FOR THE LAST SET.
-
-
-
-
-
-
-
-
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed l

Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily un
5 reps & If we were to have a set of 5 @ an RPE of 9
reps. This is one of the most simple way of quickly g

As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.

If you need a more concrete guide as to how RPE

translates to percentages, you can take a look at
the chart to the right. Using this chart you can
take a look at the reps at the top and the
recommended RPE and get a ball park
percentage as to what it could or should be.
Then based on the warm-ups and how you feel,
you can adjust the weight up or down to suit the
conditions of the day.

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

You can also add to this warm-up or mix and match to suit your p

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.

to RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha
ple way of quickly getting into RPE.

and learn about it as it relates to you in particular, you will see that it is mu
set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
drop the back down weight by 5 to 10% to ensure that our effort on the da

e as to how RPE
n take a look at
hart you can
and the
park
should be.
d how you feel,
down to suit the

uick youtube/google search.)

ation, If you have a routine that works for then you should feel free to continue it.
and match to suit your personal warm-ups needs.

uick youtube/google search.)

tations 3x10.

15 breaths.
 ssary for everyone, based on your needs you can perform these 2-4 times a week

at rpe 8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliabl
0 but in practice only 6 to 10 are used. Anything below 6 is classified as too

so is by comparing it to RIR (Reps In Reserve). For example if we were to h

d pick a weight that that would be 2 reps away from failure with after com
ck a weight that would leave them 1 rep away from failure after completin

see that it is much more nuanced that just simply "I could do 2 more reps"
ction for the sets to come. For example, if we had a recommended top set
In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to man
effort on the day isn't above what it should be and that we continue to man
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
 recommended intensity of a particular lift or set. For
bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too

R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after completing
ve them 1 rep away from failure after completing 5

uanced that just simply "I could do 2 more reps" & you
For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
e what it should be and that we continue to manage
e what it should be and that we continue to manage

WARM-UP GUIDE / HOW TO

1. Increase your heart rate and increase your core tempreature. You can utilize the st
movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma

3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 can utilize the stationary bike, tread mill, rower or do a

what your first main movement of the training day is).

eps for 1-2 sets. Feel out the movement, positioning,