After a number of requests, I've

decided to offer coaching services.

Can cater for beginners and more

advanced athletes.

Link to enquiry form can be found

below.
Enquiry From
er a number of requests, I've
cided to offer coaching services.

n cater for beginners and more

vanced athletes.

k to enquiry form can be found

low.
 D1 D2 D3 Feedback
Lift WeightReps x seLift WeightReps x seLift WeightReps x sets
Dip 109.3 1x1 Pull Ups 63.0 1x1 Squat 180.4 1x1 W1 W2 W3 W4
Property o88.3 3x4+ Property 47.0 3x4+ Property of 160.9 3x4+ Single 0.925 0.950 0.975 ###
W1
Pause Squ151.1 3x6 DB BenchRPE 8 10-12x3 Pause Dip 77.8 3x6 Reps 0.825 0.875 0.950 ###
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3 Paused 0.775 0.825 0.875 ###
Dip 114.5 1x1 Pull Ups 67.0 1x1 Squat 185.3 1x1
Property o98.8 2x4+ Property 55.0 2x4+ Property of 170.6 2x4+ Dip 1RM 125.0
W2
Pause Squ160.9 2x6 DB BenchRPE 8 10-12x3 Pause Dip 88.3 2x6 Pull Up 1R 75.0
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3 Squat 1RM 195.0
Dip 119.8 1x1 Pull Ups 71.0 1x1 Squat 190.1 1x1
Property o120.8 1x3+ Property 67.0 1x3+ Property of 185.3 1x3+ Body Weigh85.0
W3
Pause Squ170.6 2x5 DB BenchRPE 8 10-12x3 Pause Dip 98.8 2x5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3
Dip 125.0 1x1 Pull Ups 75.0 1x1 Squat 195.0 1x1 Notes:
Property o93.5 Max x 1 Property 51.0 Max x 1 Property of 165.8 Max x 1
W4
Pause Squ136.5 2x3 DB BenchRPE 8 10-12x3 Pause Dip 62.0 2x3
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases. - New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal

Feedback
 D1 D2 D3
Lift Weight Reps x setsLift Weight Reps x setsLift Weight Reps x sets
Dip 63.8 10x3+ Pull Ups 27.0 10x3+ Squat 143.5 10x3+
Pause Squa136.5 8x3 Pause Dip 56.5 8x3 Pause Pull Up 21.6 8x3
W1 Chin Up RPE 7.510-12x3 RDL RPE 7.510-12x3 Ring Dip RPE 7.510-12x3
OHP RPE 7.510-12x3 Lateral Raises RPE 7.510-12x3 Bicep Curls RPE 7.510-12x3
Face Pulls RPE 7.510-12x3 Quad ExtensionRPE 7.510-12x3 Tricep Extensio RPE 7.510-12x3
Dip 68.0 8x4+ Pull Ups 30.2 8x4+ Squat 147.6 8x4+
Pause Squa143.5 6x4 Pause Dip 63.8 6x4 Pause Pull Up 27.0 6x4
W2 Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3
OHP RPE 8 10-12x3 Lateral Raises RPE 8 10-12x3 Bicep Curls RPE 8 10-12x3
Face Pulls RPE 8 10-12x3 Quad ExtensionRPE 8 10-12x3 Tricep Extensio RPE 8 10-12x3
Dip 72.3 10x3+ Pull Ups 33.4 10x3+ Squat 151.7 10x3+
Pause Squa147.6 8x3 Pause Dip 68.0 8x3 Pause Pull Up 30.2 8x3
W3 Chin Up RPE 8.510-12x3 RDL RPE 8.510-12x3 Ring Dip RPE 8.510-12x3
OHP RPE 8.510-12x3 Lateral Raises RPE 8.510-12x3 Bicep Curls RPE 8.510-12x3
Face Pulls RPE 8.510-12x3 Quad ExtensionRPE 8.510-12x3 Tricep Extensio RPE 8.510-12x3
Dip 74.4 8x4+ Pull Ups 35.0 8x4+ Squat 153.8 8x4+
Pause Squa151.7 6x4 Pause Dip 72.3 6x4 Pause Pull Up 33.4 6x4
W4 Chin Up RPE 9 10-12x3 RDL RPE 9 10-12x3 Ring Dip RPE 9 10-12x3
OHP RPE 9 10-12x3 Lateral Raises RPE 9 10-12x3 Bicep Curls RPE 9 10-12x3
Face Pulls RPE 9 10-12x3 Quad ExtensionRPE 9 10-12x3 Tricep Extensio RPE 9 10-12x3

Dip 78.6 6x5+ Pull Ups 38.2 6x5+ Squat 157.9 6x5+
Pause Squa153.8 6x4 Pause Dip 74.4 6x4 Pause Pull Up 35.0 6x4
W5
Feedback

W1 W2 W3 W4 W5 W6 W7 W8
Main 0.7 0.720 0.740 0.750 0.77 0.787 0.804 0.821
Paused 0.666 0.700 0.720 0.740 0.750 0.77 0.787 0.804

Dip 1RM 127.5

Pull Up 1RM 75.0
Squat 1RM 205.0
Body Weight 85.0

Feedback

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green
W5 Chin Up RPE 7.510-12x3 RDL RPE 7.510-12x3 Ring Dip RPE 7.510-12x3
OHP RPE 7.510-12x3 Lateral Raises RPE 7.510-12x3 Bicep Curls RPE 7.510-12x3
Face Pulls RPE 7.510-12x3 Quad ExtensionRPE 7.510-12x3 Tricep Extensio RPE 7.510-12x3
Dip 82.2 4x6+ Pull Ups 40.9 4x6+ Squat 161.3 4x6+
Pause Squa157.9 4x6 Pause Dip 78.6 4x6 Pause Pull Up 38.2 4x6
W6 Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3
OHP RPE 8 10-12x3 Lateral Raises RPE 8 10-12x3 Bicep Curls RPE 8 10-12x3
Face Pulls RPE 8 10-12x3 Quad ExtensionRPE 8 10-12x3 Tricep Extensio RPE 8 10-12x3
Dip 85.9 6x5+ Pull Ups 43.6 6x5+ Squat 164.8 6x5+
Pause Squa161.3 6x4 Pause Dip 82.2 6x4 Pause Pull Up 40.9 6x4
W7 Chin Up RPE 8.510-12x3 RDL RPE 8.510-12x3 Ring Dip RPE 8.510-12x3
OHP RPE 8.510-12x3 Lateral Raises RPE 8.510-12x3 Bicep Curls RPE 8.510-12x3
Face Pulls RPE 8.510-12x3 Quad ExtensionRPE 8.510-12x3 Tricep Extensio RPE 8.510-12x3
Dip 89.5 4x6+ Pull Ups 46.4 4x6+ Squat 168.3 4x6+
Pause Squa164.8 4x6 Pause Dip 85.9 4x6 Pause Pull Up 43.6 4x6
W8 Chin Up RPE 9 10-12x3 RDL RPE 9 10-12x3 Ring Dip RPE 9 10-12x3
OHP RPE 9 10-12x3 Lateral Raises RPE 9 10-12x3 Bicep Curls RPE 9 10-12x3
Face Pulls RPE 9 10-12x3 Quad ExtensionRPE 9 10-12x3 Tricep Extensio RPE 9 10-12x3
 D1 D2 D3
Lift Weight Reps x setsLift Weight Reps x setsLift Weight Reps x sets
Dip 63.8 8x4 Pull Ups 27.0 8x4 Squat 143.5 8x4
Pause Squa123.0 6x4 Pause Dip 42.5 6x4 Chain Pull Up 19.0 6x4
W1 Chin Up RPE 7.510-12x4 Belt Squat RPE 7.510-12x4 Chain Dip RPE 7.510-12x4
OHP RPE 7.510-12x4 Lateral Raises RPE 7.510-12x4 Bicep Curls RPE 7.510-12x4
Face Pulls RPE 7.510-12x4 Ham Curls RPE 7.510-12x4 Tricep Extensio RPE 7.510-12x4
Dip 70.1 6x5 Pull Ups 31.8 6x5 Squat 149.7 6x5
Pause Squa126.1 6x4 Pause Dip 45.7 6x4 Chain Pull Up 21.4 6x4
W2 Chin Up RPE 8 10-12x4 Belt Squat RPE 8 10-12x4 Chain Dip RPE 8 10-12x4
OHP RPE 8 10-12x4 Lateral Raises RPE 8 10-12x4 Bicep Curls RPE 8 10-12x4
Face Pulls RPE 8 10-12x4 Ham Curls RPE 8 10-12x4 Tricep Extensio RPE 8 10-12x4
Dip 66.9 8x4 Pull Ups 29.4 8x4 Squat 146.6 8x4
Pause Squa129.2 6x4 Pause Dip 48.9 6x4 Chain Pull Up 23.8 6x4
W3 Chin Up RPE 8.510-12x4 Belt Squat RPE 8.510-12x4 Chain Dip RPE 8.510-12x4
OHP RPE 8.510-12x4 Lateral Raises RPE 8.510-12x4 Bicep Curls RPE 8.510-12x4
Face Pulls RPE 8.510-12x4 Ham Curls RPE 8.510-12x4 Tricep Extensio RPE 8.510-12x4
Dip 72.3 6x5 Pull Ups 33.4 6x5 Squat 151.7 6x5
Pause Squa131.2 6x4 Pause Dip 51.0 6x4 Chain Pull Up 27.0 6x4
W4 Chin Up RPE 9 10-12x4 Belt Squat RPE 9 10-12x4 Chain Dip RPE 9 10-12x4
OHP RPE 9 10-12x4 Lateral Raises RPE 9 10-12x4 Bicep Curls RPE 9 10-12x4
Face Pulls RPE 9 10-12x4 Ham Curls RPE 9 10-12x4 Tricep Extensio RPE 9 10-12x4
Feedback

W1 W2 W3 W4 W5 W6 W7 W8
Main 0.7 0.730 0.715 0.740 0.77 0.787 0.804 0.821
Paused 0.600 0.615 0.630 0.640 0.750 0.77 0.787 0.804
Chain 0.650 0.665 0.680 0.700

Dip 1RM 127.5

Pull Up 1RM 75.0
Squat 1RM 205.0
Body Weight 85.0

Feedback

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Lift Load Sets x repsLoad Sets x repsLoad Sets x repsLoad Sets x repsLoad Sets x repsLoad Sets x reps
MU BW 3x3 BW 3x4 BW 3x5 5kg 3x3 5kg 3x5 -- --
Comp Day

Comp Squat 164.0 1 x 1 169.1 1 x 1 174.3 1 x 1 179.4 1 x 1 184.5 1 x 1 1RM Attepmt1 x 1

153.8 3 x 3 158.9 3 x 3 164.0 3 x 3 169.1 3 x 3 174.3 3 x 3 -- --
Chain Pull RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Chain Dip RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Zottman Curls/Hollow holRPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
MU BW 3x3 BW 3x4 BW 3x5 5kg 3x3 5kg 3x5 -- --
Comp Pull 48.9 1 x 1 52.8 1 x 1 56.8 1 x 1 60.7 1 x 1 64.6 1 x 1 1RM Attepmt1 x 1
33.1 4 x 3 37.1 4 x 3 41.0 4 x 3 44.9 4 x 3 48.9 4 x 3 -- --
Pull

Front Lever Progression RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - -- -- -- --

Ring Pull RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Horizontal Pull RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Zottman Curls/Face Pulls RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
Comp Dip 93.5 1 x 1 98.8 1 x 1 104.0 1 x 1 109.3 1 x 1 114.5 1 x 1 1RM Attepmt1 x 1
72.5 4 x 3 77.8 4 x 3 83.0 4 x 3 88.3 4 x 3 93.5 4 x 3 -- --
Push

Planche Progression RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - -- -- -- --

Machine Press/Hollow HolRPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 5 3 x 12-15
Tricep Extension/Pec Flie RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
3-1-0 Tempo Squat RPE 8 3 x 5 RPE 8 3 x 5 RPE 8 3 x 4 RPE 8 3 x 3 -- -- -- --
Deadlift 176.0 1 x 1 181.5 1 x 1 187.0 1 x 1 192.5 1 x 1 198.0 1 x 1 RPE 9.999 1 x 1
Legs

132.0 3 x 5 143.0 3 x 5 154.0 3 x 4 165.0 3 x 3 -- -- -- --

Lunges RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 5 3 x 12-15
Hollow Holds/Zottman Cur RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
 Absolute weight
Bodyweight 85.0
MU 1RM 10.0 95.0
Deadlift 1RM 220.0
Pull 1RM 72.5 157.5
Dip 1RM 125.0 210.0
Squat 1RM 205.0

W1 W2 W3 W4 W5 W6

MU Load
Squat Load 80.00% 82.50% 85.00% 87.50% 90.00%
75.00% 77.50% 80.00% 82.50% 85.00%
Pull Load 85.00% 87.50% 90.00% 92.50% 95.00%
75.00% 77.50% 80.00% 82.50% 85.00%

Dip Load 85.00% 87.50% 90.00% 92.50% 95.00%

75.00% 77.50% 80.00% 82.50% 85.00%
Deadlift load 80.00% 82.50% 85.00% 87.50% 90.00%
60.00% 65.00% 70.00% 75.00% 80.00%

Week Starting
Comp Date
Week 1
Week 2
Week 3
Week 4
Week 5
 Week 1 Week 2 Week 3 Week 4
Lift Load Sets x repsLoad Sets x repsLoad Sets x repsLoad
Comp Day

MU BW 4x4 BW 4x5 BW 4x6 5kg

Comp Squat RPE 8 4 x 8 RPE 8 5x6 RPE 8 4 x 8 RPE 8
Pause Pull RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7
Band Dip RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7
MU BW 4x4 BW 4x5 BW 4x6 5kg
Pull

Comp Pull RPE 8 4 x 8 RPE 8 5x6 RPE 8 4 x 8 RPE 8

Horizontal Pull RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7
Comp Dip RPE 8 4 x 8 RPE 8 5x6 RPE 8 4 x 8 RPE 8
Push

Bench Press RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7

Rolling Tricep Extens RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7
3-1-0 Tempo Squat RPE 8 3 x 5 RPE 8 3x5 RPE 8 3 x 5 RPE 8
Legs

MU BW 4x4 BW 4x5 BW 4x6 5kg

RDL RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7
Lunges RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7
Week 4 Week 5
Sets x repsLoad Sets x reps
4x4 5kg 4x5
5x6 RPE 8 4 x 8
4 x 8-10 RPE 7 4 x 8-10
4 x 8-10 RPE 7 4 x 8-10
4x4 5kg 4x5
5x6 RPE 8 4 x 8
4 x 8-12 RPE 7 4 x 8-12
5x6 RPE 8 4 x 8
4 x 8-10 RPE 7 4 x 8-10
4 x 8-10 RPE 7 4 x 8-10
3x5 RPE 8 3 x 5
4x4 5kg 4x5
4 x 8-12 RPE 7 4 x 8-12
4 x 8-12 RPE 7 4 x 8-12
 Week 1 Week 2 Week 3 Week 4
Lift Load Sets x repsLoad Sets x repsLoad Sets x repsLoad
Squat RPE 7 4 x 4 RPE 7 4x5 RPE 7 4 x 6 RPE 7
Muscle Up BW 3x3 BW 3x3 BW 3x3 BW
D1

Band Pull RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7

Lunges RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7
Band Dip RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7 4 x 8-10 RPE 7
Dip RPE 8 4 x 4 RPE 8 4x5 RPE 8 4 x 6 RPE 8
RDL RPE 8 4 x 8 RPE 8 5x6 RPE 8 4 x 8 RPE 8
D2

Horizontal Pull RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7

Pullovers & Curls RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7
Muscle Up BW 3x3 BW 3x3 BW 3x3 BW
Pull RPE 8 4 x 8 RPE 8 5x6 RPE 8 4 x 8 RPE 8
D3

Hack Squat RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7

Machine Press & OHPRPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7
Rolling Tri ExtensionsRPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7 4 x 8-12 RPE 7
Week 4 Week 5
Sets x repsLoad Sets x reps
4x4 RPE 7 4 x 5
3x3 BW 3x3
4 x 8-10 RPE 7 4 x 8-10
4 x 8-12 RPE 7 4 x 8-12
4 x 8-10 RPE 7 4 x 8-10
4x4 RPE 8 4 x 5
5x6 RPE 8 4 x 8
4 x 8-12 RPE 7 4 x 8-12
4 x 8-12 RPE 7 4 x 8-12
3x3 BW 3x3
5x6 RPE 8 4 x 8
4 x 8-12 RPE 7 4 x 8-12
4 x 8-12 RPE 7 4 x 8-12
4 x 8-12 RPE 7 4 x 8-12
 D1 D2 D3 Feedback
Lift WeightReps x seLift WeightReps x seLift WeightReps x sets
Dip 85.0 4 x 3+ Pull Ups 51.0 4 x 3+ Squat 153.0 4 x 3+ W1 W2 W3 W4 W5 W6 W7 W8 W9
W1 Pause Squ126.0 3 x 7 DB BenchRPE 8 10-12x3 Pause Dip 55.0 3 x 7 Weight 1 0.850 0.900 0.950 0.875 0.900 0.925 0.900 0.925 0.950
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3 Weight 2 0.900 0.925 0.950 0.975
Dip 103.5 3 x 4+ Pull Ups 54.0 3 x 4+ Squat 162.0 3 x 4+ Weight 3 0.925 0.950 0.975 1.000
W2 Pause Squ135.0 2 x 8 DB BenchRPE 8 10-12x3 Pause Dip 65.0 2 x 8 Paused 0.700 0.750 0.800 0.775 0.800 0.825 0.750 0.775
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 109.3 2 x 5+ Pull Ups 57.0 2 x 5+ Squat 171.0 2 x 5+
W3 Pause Squ144.0 1 x 10 DB BenchRPE 8 10-12x3 Pause Dip 75.0 1 x 10 Dip 1RM 115.0 Notes:
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3 Pull Up 1RM 60.0
Dip 100.6 3 x 1 Pull Ups 52.5 3 x 1 Squat 157.5 3 x 1 Squat 1RM 180.0
103.5 2 x 1 54.0 2 x 1 162.0 2 x 1
W4 106.4 1 x 5+ 55.5 1 x 5+ 166.5 1 x 5+
Squat 139.5 5 x 5+ DB BenchRPE 8 10-12x3 Pause Dip 70.0 5 x 5+
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3 Body Weight85.0
Dip 103.5 3 x 1 Pull Ups 54.0 3 x 1 Squat 162.0 3 x 1 - Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases- New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal
106.4 2 x 1 55.5 2 x 1 166.5 2 x 1
W5 109.3 1 x 4+ 48.0 1 x 4+ 171.0 1 x 4+ Feedback
Pause Squ144.0 4 x 5 DB BenchRPE 8 10-12x3 Pause Dip 75.0 4 x 5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 106.4 3 x 1 Pull Ups 55.5 3 x 1 Squat 166.5 3 x 1
109.3 2 x 1 57.0 2x1 171.0 2 x 1
W6 112.1 1 x 3+ 58.5 1 x 4+ 175.5 1 x 4+
Squat 148.5 3 x 5 DB BenchRPE 8 10-12x3 Pause Dip 80.0 3 x 5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 103.5 3 x 3+ Pull Ups 54.0 Squat 162.0 3 x 3+
W7 Pause Squ135.0 2 x 5+ DB BenchRPE 8 10-12x3 Pause Dip 65.0 2 x 5+
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 106.4 1 x 5+ Pull Ups 55.5 1 x 5+ Squat 166.5 1 x 5+
W8 Pause Squ139.5 1 x 10 DB BenchRPE 8 10-12x3 Pause Dip 70.0 1 x 10
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 109.3 3 x 1 Pull Ups 57.0 3x1 Squat 171.0 3 x 1
112.1 2 x 1 58.5 2x1 175.5 2 x 1
W9 115.0 1 x 1+ 60.0 1 x 1+ 180.0 1 x 1+
Pause SquDeload- DB BenchRPE 8 10-12x3 Pause Dip Deload-
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
 D1 D2 D3 Feedback
Lift WeightReps x seLift WeightReps x seLift WeightReps x sets
Dip 89.3 4x3+ Pull Ups 46.8 4x3+ Squat 161.5 4x3+ W1 W2 W3 W4 W5
W1 Pause Squ133.0 3x7+ Pause Dip58.5 3x7+ Pause Pull 23.5 3x7+ Reps 0.850 0.900 0.875 ### 0.9
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3 0.93 0.95
Dip 99.5 3x4+ Pull Ups 54.5 3x4+ Squat 171.0 3x4+ 0.975 1.0
W2 Pause Squ142.5 2x8 Pause Dip68.8 2x8 Pause Pull 31.3 2x8 Paused 0.700 0.750 0.800 ### 0.6
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3 Dip 1RM 120.0
Dip 94.4 3x1 Pull Ups 50.6 3x1 Squat 166.3 3x1 Pull Up 1RM 70.0
104.6 2x2 58.4 2x2 175.8 2x2 Squat 1RM 190.0
W3 Property o114.9 1x3+ Property 66.1 1x3+ Property of 185.3 1x3+
Pause Squ152.0 1x10 Pause Dip79.0 1x10 Pause Pull 39.0 1x10
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3 Body Weight 85.0
Dip 109.8 1x5+ Pull Ups 62.3 1x5+ Squat 180.5 1x5+
W4 Squat 147.3 5x5+ Dip 73.9 5x5+ Pull Up 35.1 5x5+ Notes:
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3
Dip 99.5 3x1 Pull Ups 54.5 3x1 Squat 171.0 3x1
109.8 2x1 62.3 2x1 180.5 2x1
W5 Property o120.0 1x1+ Property 70.0 1x1+ Property of 190.0 1x1+
Squat 114.0 1xMax Dip 38.0 1xMax Pull Up 8.0 1xMax
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases- New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal

Feedback
 D1 - Full D2 - Push D3 - Legs
Lift WeightReps x seLift WeightReps x seLift WeightReps x se
Squat 80% 6x4 Dip ### 8x3 Squat 70% 8x4
W1 MU RPE 7 4x4 OHP RPE 7 12x3 SLDL RPE 7 12x3
Paused PulRPE 7 4x4 Incline BenchRPE 7 12x3 Lunge RPE 8 12x3
Dip w/ BanRPE 7 4x4 Lateral RaiseRPE 8 12x3
Tricep Ext. RPE 8 12x3
Squat 80% 10*x1 Dip 75% 7x3 Squat 85% 10*x1
Extra volume OHP RPE 7 12x3 Extra volume
W2 MU RPE 7 4x4 Bench RPE 7 12x3 SLDL RPE 7 12x3
Paused PulRPE 7 4x4 Lateral RaiseRPE 8 12x3 Lunge RPE 8 12x3
Dip w/ BanRPE 7 4x4 Tricep Ext. RPE 8 12x3
Squat 90% 4-6x3 Dip ### 6x3 Squat 95% 4-6x1
MU RPE 7 4x4 OHP RPE 7 12x3 SLDL RPE 7 12x3
W3 Paused PulRPE 7 4x4 Bench RPE 7 12x3 Lunge RPE 8 12x3
Dip w/ BanRPE 7 4x4 Lateral RaiseRPE 8 12x3
Tricep Ext. RPE 8 12x3
Squat 85% 3x1 Dip 80% 5x3 Squat 95% 3x1
90% 3x1 OHP RPE 7 12x3 95% 1-2x3
95% 3x1 Bench RPE 7 12x3 SLDL RPE 7 12x3
W4
MU RPE 7 4x4 Lateral RaiseRPE 8 12x3 Lunge RPE 8 12x3
Paused PulRPE 7 4x4 Tricep Ext. RPE 8 12x3
Dip w/ BanRPE 7 4x4
Squat 100% 1-4x1 Dip ### 4x3 Squat RPE 6 Deload
MU RPE 7 4x4 OHP RPE 7 12x3 SLDL RPE 7 12x3
W5 Paused PulRPE 7 4x4 Bench RPE 7 12x3 Lunge RPE 8 12x3
Dip w/ BanRPE 7 4x4 Lateral RaiseRPE 8 12x3
Tricep Ext. RPE 8 12x3
 D3 - Pull
Lift WeightReps x sets
MU RPE 7 4x4
High Pull RPE 7 4x4
Pull ### 8x3
Row RPE 7 12x3
Curl/Face PullRPE 8 12x3
MU RPE 7 4x4
High Pull RPE 7 4x4
Pull 75% 7x3
Row RPE 7 12x3
Curl/Face PullRPE 7 12x3
MU RPE 7 4x4
High Pull RPE 7 4x4
Pull 75% 12x3
Row RPE 7 12x3
Curl/Face PullRPE 7 12x3
MU RPE 7 4x4
High Pull RPE 7 4x4
Pull 80% 5x3
Row RPE 7 12x3
Curl/Face PullRPE 8 12x3

MU RPE 7 4x4
High Pull RPE 7 4x4
Pull ### 4x3
Row RPE 7 12x3
Curl/Face PullRPE 8 12x3
 D1 D2 D3
Lift WeightReps x setLift WeightReps x setLift WeightReps x sets
Dip 99.5 1x1 Pull Ups 56.5 1x1 Squat 171.0 1x1 Feedback
Property o73.9 3x4+ Property 45.9 3x4+ Property of 147.3 3x4+
W1
Pause Squ137.8 3x6 Pause Dip63.6 3x6 Pause Pull 23.8 3x6
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3
Dip 104.6 1x1 Pull Ups 53.8 1x1 Squat 175.8 1x1 W1 W2 W3 W4 W5
Property o84.1 3x4+ Property 31.3 3x4+ Property of 156.8 3x4+ Single 0.900 0.925 0.950 ### 1.000
W2
Pause Squ147.3 3x6 Pause Dip73.9 3x6 Pause Pull 31.3 3x6 Reps 0.775 0.825 0.875 ### 0.850
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3 Paused 0.725 0.775 0.825 ### 0.700
Dip 109.8 1x1 Pull Ups 57.5 1x1 Squat 180.5 1x1
Property o94.4 2x4+ Property 54.4 2x4+ Property of 166.3 2x4+ Dip 1RM 120.0
W3
Pause Squ156.8 2x6 Pause Dip84.1 2x6 Pause Pull 38.8 2x6 Pull Up 1R 65.0
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3 Squat 1RM 190.0
Dip 114.9 1x1 Pull Ups 61.3 1x1 Squat 185.3 1x1
Property o109.8 1x3+ Property 57.5 1x3+ Property of 180.5 1x3+ Body Weigh85.0
W4
Pause Squ166.3 2x5 Pause Dip94.4 2x5 Pause Pull 46.3 2x5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3
Dip 120.0 1x1 Pull Ups 65.0 1x1 Squat 190.0 1x1 Notes:
Property o89.3 Max x 1 Property 42.5 Max x 1 Property of 161.5 Max x 1
W5
Pause Squ133.0 2x3 Pause Dip58.5 2x3 Pause Pull 20.0 2x3
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases. - New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal
Made by: robin30xx & logiebear_ SL Programs
My Exercises Load Calculator
Exercises 1RM Select Exercise: Pull up
Dip 120.0 % Weight
Pull up 71.1 10% -69.4
Muscle Up 10.0 15% -61.6
Custom 10.0 20% -53.8
25% -46.0
Bodyweight 30% -38.2
Weight in KG 85kg 35% -30.4
40% -22.6
45% -14.8
50% -7.0
55% 0.9
60% 8.7
65% 16.5
70% 24.3
75% 32.1
80% 39.9
85% 47.7
90% 55.5
95% 63.3
100% 71.1
105% 74.7
200% 142.2
 1RM Calculator 1RM Warm-Up Routine
Weight: 90 Set % of 1RM Weight Reps Rest +/- Select Excercise:
Reps Preformed: 10 1 50% 18kg 8 2m Current 1RM:
1RM: 120.00 2 60% 38kg 5 2m
3 70% 59kg 3 3m
I WANT TO LIFT 4 80% 79kg 1 3m
75 5 90% 100kg 1 3-5m
Attempt when you can lift: 6 102% 122.40 1 5-7m
70.8 x 2
69.1 x 3 TDEE Calculator Macro Plan
66.5 x 4 Gender: Male Carbs: 302g 35%
63.9 x 5 Age: 27 Protein: 259g 30%
62.3 x 6 Height in cm: 182cm Fat: 134g 35%
60.6 x 7 Weight in kg: 85kg Total: 694g 100%
58.0 x 8 Body Fat %: 20%
55.4 x 9 Activity Level: Very
53.8 x 10 TDEE: 3172kcal Bulk: 3447kcal
49.5 x 12 BMR: 1839kcal Cut: 2897kcal
BMI: 25.7 Custom: 2200kcal
 REPS
Routine
Select Excercise: Dip
Current 1RM: 120.0
Sedentery
Light
Moderate
Very
Extra
###
Bulk
###

Maintain
Bulk
Cut
Custom
###
###
###
###
###
###
###
###
 Attempt Selection Calculator
Exercise Goal Weight/Third Attempt Bodyweight
85

Squat 210
Suggested Second Attempt 200
Suggested Opener 185
Suggested Last Warmup 170

Dip 135
Suggested Second Attempt 130
Suggested Opener 125
Suggested Last Warmup 120

Pull up 85
Suggested Second Attempt 80
Suggested Opener 75
Suggested Last Warmup 70

Enter a weight in the "Goal Weight" box

to get your suggested attempts for each
lift.
 Reps
1 2 3 4 5 6 7 8 9 10
10 100 95.5 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9
9.5 97.8 93.9 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3
9 95.5 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7
8.5 93.9 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4
RPE
8 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68
7.5 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4 66.7
7 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68 65.3
6.5 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4 66.7 64
6 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68 65.3 62.6

Dip Reps
1 2 3 4 5 6 7 8 9 10
10 127.5 117.9 110.9 104.5 98.3 92.8 87.2 81.9 76.8 71.9
9.5 122.8 114.5 107.7 101.5 95.5 90.0 84.7 79.4 74.5 68.5
9 117.9 110.9 104.5 98.3 92.8 87.2 81.9 76.8 71.9 65.1
8.5 114.5 107.7 101.5 95.5 90.0 84.7 79.4 74.5 68.5 62.3
RPE
8 110.9 104.5 98.3 92.8 87.2 81.9 76.8 71.9 65.1 59.3
7.5 107.7 101.5 95.5 90.0 84.7 79.4 74.5 68.5 62.3 56.6
7 104.5 98.3 92.8 87.2 81.9 76.8 71.9 65.1 59.3 53.6
6.5 101.5 95.5 90.0 84.7 79.4 74.5 68.5 62.3 56.6 50.8
6 98.3 92.8 87.2 81.9 76.8 71.9 65.1 59.3 53.6 47.8

Pull up Reps
1 2 3 4 5 6 7 8 9 10
10 75.0 67.8 62.5 57.7 53.0 48.8 44.7 40.7 36.8 33.1
9.5 71.5 65.2 60.1 55.4 50.9 46.8 42.7 38.7 35.0 30.5
9 67.8 62.5 57.7 53.0 48.8 44.7 40.7 36.8 33.1 28.0
8.5 65.2 60.1 55.4 50.9 46.8 42.7 38.7 35.0 30.5 25.9
RPE
8 62.5 57.7 53.0 48.8 44.7 40.7 36.8 33.1 28.0 23.6
7.5 60.1 55.4 50.9 46.8 42.7 38.7 35.0 30.5 25.9 21.6
7 57.7 53.0 48.8 44.7 40.7 36.8 33.1 28.0 23.6 19.3
6.5 55.4 50.9 46.8 42.7 38.7 35.0 30.5 25.9 21.6 17.2
6 53.0 48.8 44.7 40.7 36.8 33.1 28.0 23.6 19.3 15.0

Squat Reps
1 2 3 4 5 6 7 8 9 10
10 202.5 193.4 186.7 180.6 174.8 169.5 164.2 159.2 154.3 149.6
9.5 198.0 190.1 183.7 177.8 172.1 166.9 161.8 156.7 152.1 146.4
9 193.4 186.7 180.6 174.8 169.5 164.2 159.2 154.3 149.6 143.2

RPE
 8.5 190.1 183.7 177.8 172.1 166.9 161.8 156.7 152.1 146.4 140.5
RPE
8 186.7 180.6 174.8 169.5 164.2 159.2 154.3 149.6 143.2 137.7
7.5 183.7 177.8 172.1 166.9 161.8 156.7 152.1 146.4 140.5 135.1
7 180.6 174.8 169.5 164.2 159.2 154.3 149.6 143.2 137.7 132.2
6.5 177.8 172.1 166.9 161.8 156.7 152.1 146.4 140.5 135.1 129.6
6 174.8 169.5 164.2 159.2 154.3 149.6 143.2 137.7 132.2 126.8
 11 12
70.7 68
69.4 66.7
68 65.3
66.7 64 Dip 1RM 127.5
65.3 62.6 % Pull up 1RM 75
64 61.3 Squat 1RM 202.5
62.6 59.9 Bodyweight 85.5
61.3 58.6
59.9 57.2

11 12
65.1 59.3
62.3 56.6
59.3 53.6
56.6 50.8
53.6 47.8 KG
50.8 45.1
47.8 42.1
45.1 39.3
42.1 36.3

11 12
28.0 23.6
25.9 21.6
23.6 19.3
21.6 17.2
19.3 15.0 KG
17.2 12.9
15.0 10.6
12.9 8.6
10.6 6.3

11 12
143.2 137.7
140.5 135.1
137.7 132.2

KG
135.1 129.6
132.2 126.8 KG
129.6 124.1
126.8 121.3
124.1 118.7
121.3 115.8
Timestamp Preferred SL formatHow many days a we
Preferred lift variat
2/19/2023 4:51:01 Pull/Dip/Squat 3 Paused
### Pull/Dip/Muscle up/ 5 Paused
### Pull/Dip/Muscle up/ 5 Paused
### Pull/Dip/Squat 5 Banded
2/23/2023 5:12:10 Pull/Dip 4 Paused
### Pull/Dip/Squat 5 Paused
2/27/2023 5:36:52 Pull/Dip/Squat 4 Paused
3/1/2023 13:30:37 Pull/Dip/Muscle up/ 5 Paused
### Pull/Dip/Muscle up/ 4
### Pull/Dip 3 Paused
4/4/2023 21:05:39 Pull/Dip 4 Banded
4/6/2023 17:55:24 Pull/Dip/Muscle up/ 4 Paused
4/8/2023 11:48:54 Pull/Dip/Muscle up/ 5 Tempo
4/9/2023 15:50:19 Pull/Dip/Squat 3 Paused
4/10/2023 9:20:27 Pull/Dip 6 Tempo
4/14/2023 4:34:36 Pull/Dip/Squat 3 Paused
### Pull/Dip/Squat 3 Paused
### Pull/Dip/Squat 3 Paused
4/17/2023 8:38:01 Pull/Dip 5 Paused
###
4/25/2023 4:17:35 Pull/Dip/Muscle up 6 Paused
5/10/2023 4:07:16 Pull/Dip/Squat 3 Paused
### Pull/Dip/Muscle up/ 5 Tempo
### Pull/Dip/Muscle up 3 Paused
5/16/2023 7:00:04 Pull/Dip/Muscle up 4-5 Tempo
### Pull/Dip 4 Tempo
### Pull/Dip/Squat 4 Paused
### Pull/Dip/Muscle up/ 4 Paused
### Pull/Dip/Squat 3 Paused
### Pull/Dip 6 Paused
6/28/2023 7:05:41 Pull/Dip/Squat 3 Paused
6/28/2023 7:05:59
### Pull/Dip/Muscle up/ 4 Banded
6/30/2023 1:19:04 Pull/Dip 3 Paused
7/10/2023 8:02:49 Pull/Dip/Squat 3 Paused
### Pull/Dip 3 Paused
### Pull/Dip 3 Paused
7/28/2023 7:13:47 Pull/Dip/Squat/Deadl 3 Tempo
8/1/2023 7:33:30 Pull/Dip/Squat 5 Tempo
8/2/2023 17:42:16 Pull/Dip/Muscle up/ 3 Paused
8/17/2023 8:33:28 Pull/Dip/Muscle up 5 Banded
8/21/2023 1:46:26 Pull/Dip/Squat 5 Tempo
9/2/2023 9:50:36 Pull/Dip/Muscle up/ 6 Paused
9/18/2023 0:22:07 Pull/Dip/Muscle up/ 4 Paused
9/19/2023 2:30:32 Pull/Dip/Squat 5 Tempo
### Pull / Dip / Squat an2 to 3 Tempo
10/2/2023 8:45:36 Pull/Dip/Muscle up/ 4 Tempo
### Pull/Dip/Squat 6
### Pull/Dip/Squat 3 Tempo
### Pull/Dip/Muscle up/ 6 Paused
### Pull/Dip/Muscle up 6 Tempo
### Pull/Dip/Muscle up/ 4 Paused
### Pull/Dip/Muscle up 7 Tempo
### Pull/Dip/Muscle up 7 Tempo
### Pull/Dip/Squat 5 Paused
1/1/2024 7:21:27 Pull/Dip/Muscle up 4 Paused
### Pull/Dip/Muscle up/ 6 Paused
### Pull/Dip/Squat 3 Tempo
7/17/2024 6:09:42 Pull/Dip/Muscle up/ 4 Paused
1/3/2025 6:18:00 Pull/Dip/Muscle up 3 Paused
3/11/2025 9:12:54 Pull/Dip/Squat 4 Tempo
4/3/2025 18:05:34 Pull/Dip/Squat 4 Paused
4/15/2025 6:57:41 Pull/Dip/Muscle up 4 Paused
### Pull/Dip/Squat 3 Banded
5/3/2025 16:59:26 Pull/Dip/Muscle up 4 Banded
Years training SL Previous training e Have you competedThoughts on the pr
Less than 1 year Powerlifting Yes
1-2 years Calisthenics Hope to in the future
Less than 1 year Calisthenics Hope to in the futurI feel that the program should not add chin
1-2 years Bodybuilding No
1-2 years Powerlifting No
Less than 1 year Calisthenics A good one
2-3 years Calisthenics Hope to in the futurThanks for your programs !
1-2 years Calisthenics Hope to in the futurOrganization
Less than 1 year Bodybuilding No
1-2 years Bodybuilding Hope to in the future
Less than 1 year Bodybuilding Yes
Less than 1 year Bodybuilding Hope to in the future
Less than 1 year Bodybuilding Hope to in the futurinteresting if they could create a program f
pulls dips squats
Less than 1 year streetlifter Hope to in the futur
Less than 1 year Gym Hope to in the futurIm not sure
Less than 1 year Bodybuilding No
Less than 1 year Bodybuilding No
Less than 1 year Bodybuilding No
1-2 years Calisthenics No

1-2 years Bodybuilding No

Less than 1 year Bodybuilding Hope to in the future
Over 3 years Calisthenics Yes
1-2 years Calisthenics Hope to in the future
Less than 1 year Calisthenics Hope to in the future
Over 3 years Calisthenics No
Less than 1 year Bodybuilding Hope to in the future
Less than 1 year swimming Hope to in the futura lot i hope that m
Less than 1 year Powerlifting No
Less than 1 year Calisthenics No Good
1-2 years Bodybuilding No

Less than 1 year Powerlifting No MUY DESAFIANTES

Less than 1 year Calisthenics No
Over 3 years Calisthenics Hope to in the future
Less than 1 year Powerlifting Yes
Less than 1 year Bodybuilding Hope to in the future
Less than 1 year Calisthenics No f
1-2 years Calisthenics No
1-2 years Calisthenics No
1-2 years Calisthenics No Structure my traini
1-2 years Bodybuilding Hope to in the future
Over 3 years Calisthenics Yes Work smart
Over 3 years Calisthenics No 5x5
Less than 1 year Calisthenics No
Less than 1 year Calisthenics No
1-2 years Bodybuilding No
Less than 1 year Calisthenics Hope to in the future
Less than 1 year Calisthenics No
Less than 1 year Calisthenics No
2-3 years Calisthenics No
Less than 1 year Calisthenics Hope to in the future
2-3 years Calisthenics No I have a calisthenic
2-3 years Calisthenics No
Less than 1 year Bodybuilding No
Less than 1 year Bodybuilding Yes
Over 3 years Bodybuilding Hope to in the future
Less than 1 year Powerlifting No
Less than 1 year Calisthenics Yes need to test it, wo
Over 3 years Bodybuilding Hope to in the future
Less than 1 year Powerlifting No I feel that the for
1-2 years Not much Hope to in the futurBy adding more days
Over 3 years Powerlifting Hope to in the future
Less than 1 year Calisthenics No I don`t now
Less than 1 year Bodybuilding No
 Where did you find this? Would you like to receive emails about new and potential upda

t the program should not add chin up as an accessory and should increase the frequency of the compound mov

or your programs !

ng if they could create a program for intermediate athletes with strength and aesthetic goals, and if they could,

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mails about new and potential updates?

e frequency of the compound movement to 2x

aesthetic goals, and if they could, also how to combine streetlifting with calisthenics skills like front lever and p
thenics skills like front lever and planche