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tudioVV Vraining program! Vhis doaument aonsists of Live (3
and aontaat us if you need to. Vhe "Qtart" sheet is where yo
Xight). Vhe "Wour Trogram" sheet is where you will see you
eaommendations for the program. Vhe "Jptional Fay - 3" s
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Vhe "XPE, Warm-ups & Pre-hab" sheet is
ou can add a 3th day to this program.
.

u can download the Microso Excel

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ou can get $40 off of your first 2 months!

SQUAT VARlANT 1
HlGH BAR SQUAT 2
PAUSED SQUAT 3
PlN SQUAT
SSB FRONT
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Key Notes
1. ln some cases you may scc a zcro ( 4 ) in thc "W
2. lf there is a zero in the "WElGHT" column & there is no
3. lf there is a recommended weight and an RPE listed yo

4. The volume and intensity in this progr

5. Although the UNlT OF MEASUREMENT (LBS OR KG) for

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 ↔ ENTEX WOS X ASXXENT
HEQT I ILTQ NND OT@EX
INLOXMNTION.

DON'T INAISDE WOSX SNIT OL

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of these you should leave it at a two (2) rating.

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2
PEN TNE DROP DOWN MENU OR ENTER
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would say my recovery is

2
PEN TNE DROP DOWN MENU OR ENTER
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CN PRESS

ility to handle/recover from volume for t

ver from too much volume on this l i  . | 2 - I can handle an ave

2
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chnique on the Bench Press:

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2
PEN TNE DROP DOWN MENU OR ENTER
1,2 OR 3.

chnique on the Deadli:

echnique. (Not very efficient) | 2 -I
have average to good tech

2
PEN TNE DROP DOWN MENU OR ENTER
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you recover from higher

intensities (high
y well from higher intensities. | 2 -I
would say my recovery is

2
PEN TNE DROP DOWN MENU OR ENTER
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IGHT" coIumn. In this case, once an RPE is Iisted you ha
RPE given then that weight wiII be auto generated once th
u can feel free to use either one. However you should never go

am huilds slowly! Be sure to not overshoot an

the program is not listed. The unit of measurement will be
what

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xperience liing, these selections will imp

p & Regular Work/School hours) | 3 - Low. (Good or Grea

 ns.
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or 3 if your technique is really solid.

e Squat:
rage amount of volume on this l i  . | 3 - I can usually handl
nique on this l i  . | 3 - M y technique is almost flawless. (V

r percentages of your one rep max) on

verage. | 3 - I recover very well from higher intensities.

e Bench Press:
rage amount of volume on this l i  . | 3 - I can usually handl
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vrerpagee.r|ce3 n- Itraecgoevesr ovefryywoeull

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nique on this l i  . | 3 - My technique is almost flawless. (V

r percentages of your one rep max) on

verage. | 3 - I recover very well from higher intensities.
 e to decide the weight based off an RPE and fiII it into
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ver the recommended RPE for the day.

weight or RPE and dial hack the weight h

you have used for your > rep maxes.

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e a lot of volume on this l i  and recover well.

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the Deadli?:

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his document.
percentage drop.

5% if the
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 UNDERSTANDING RPE

RPE is an acronym which stands for Ra

the most part RPE is subjective as it can
used to judge the amount of effort put
effortless to rank and anything above 1

Many times, when just g e  n g into

RP set of 5 @ an RPE of 8, this would be
m
5 reps & If we were to have a set of 5
reps. This is one of the most simple wa

As you use RPE more frequently and le

will also see that the RPE of a top set,
a recommended RPE of 7 and when we
drop, it would be smart for us to drop t
If you need a more concrete guide as t
translates to percentages, you can take
the chart to the right. Using this chart y
take a look at the reps at the top and t
recommended RPE and get a ball park
percentage as to what it could or shoul
Then based on the warm-ups and how
you can adjust the weight up or down t
conditions of the day.

UARM-UP REAJMMENDATIJN

(All listed exercises can be found with a quick yo

1. Reverse snow angles 6x14.
8. T Spine rotations 1x14.
1. Handed side s h u  e 15 Each Side.
6. @igh Knees 15M.
5. Inch Uorms 15M.
<. Aat & Aamels 15 Reps.

ANKIE MJHIIITW DRIIIS

1. Dorsiflexion Pails & Rails 2X60s.

2. Banded Dorsiflesion Mobilization 2x60s.

3. Lateral Tibial Glide 1x60s.

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

it. You can also add to this warm-up or mix and

RENAB/PRE-NAB RECOMMENDATION

(All listed exercises can be found with a quick yo

1. Banded internal & external shoulder rotations

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 l i  3X15 brea
7. Pigeon pose 2X60s.
8. Nip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary fo

a  e r training sessions or on rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8.
e of Percieved Exertions and is a method used to communi
vary from person to person but an example of an objective
nto the l i  . The RPE scale technically ranges from 1-10 but
is a failed li/set.

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

st easily understood by saying that the athlete should pick
an RPE of 9, we would say that the athlete should pick a w
of quickly g e  n g into RPE.

rn about it as it relates to you in particular, you will see th

orking set or warm-up should impact our weight selection
actual execute this top set, the RPE was closer to a 9; In thi
e back down weight by 5 to 10% to ensure that our effort
how RPE
a look at
u can
e
be.
ou feel,
suit the

tube/google search.)
you have a routine that works for then you should feel free to continue
atch to suit your personal warm-ups needs.

tube/google search.)

x10.

hs.

r everyone, based on your needs you can perform these 2-4 times a week
Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
ate the intensity or reco
aspect of RPE is the bar s
n practice only 6 to 10
are

y comparing it to RIR (Rep

a weight that that would
eight that would leave the

t it is much more nuance

or the sets to come. For e
case althought the recom
n the day isn't above wha
FCNFI G LV \
NXGNOV
mended intensity of a particular l i  or set. For
eed during the l i  , which can fairly reliably be
used. Anything below 6 is classified as too

s In Reserve). For example if we were to have a

e 2 reps away from failure with a  e r completing
m 1 rep away from failure a  e r completing 5

that just simply "I could do 2 more reps" & you

ample, if we had a recommended top set of 5 @
mended back downs are at a particular % or %
t it should be and that we continue to manage
SQUAT VARlANT 1
PAUSED SQUAT 2
PlN SQUAT 3
SSB FRONT
SQUAT
 OPTIONAL DAY 5 - GPP DAY

For this program, if you would like to t

1 - Add in the 5th training day on the

re 2 - Your 5th day should be made up
of 3 - Choose the movements you do
from
a-
Conditi

b - Single
c - Should
d - Incline
e - Pull-up
f - Tricep
 i - Seated
j - DB Curl
k - DB Shr
l - Farmer

4 - Your conditioning movement should

5 - Your accessories should be 3 sets &
6 - If you do feel like the program is bec
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st day that is typically carded between training weeks. (i.e.

conditioning movement followed by 4-5 accessory movem
this list:
oning: Treadmill, bike, walk, jog.

rm shoulder press.
r trio.
Ys Ts Ws.
s.
verhead extension.
DB flys.
uat.
alve raise.
with a twist.
gs.
Carry.
This list is
included
because
most other
exercises
can impa

be anywhere
from 15-
25mins.
-12 reps
each. RPE
should range
from 6-8.
oming too
taxing or
your
recovery is
impacted
negatively, t
sion by following the poin

a  e r day 4 & before day 1

ents.
ct performance on your m

en you should cut out th

your day 5.*

DEADI l FT
VARlANT
s below:

.
ain days.*

5th day for the 2nd phase of the program.

SQUAT VARlANT 1
PAUSED SQUAT 2
PlN SQUAT 3
SSB FRONT
SQUAT