24 0 2MB
YOUR PROFILE
CLICK THERE OPEN DROP DOWN MENU →
CLICK THERE OPEN DROP DOWN MENU →
NAME AGE SQUAT BENCH PRESS DEADLIFT STARTING BODY WEIGHT VARIATIONS ROMANIAN DEADLIFTS PAUSED DEADLIFT CLOSE GRIP BENCH PRESS HIGH BAR SQUAT
Stephen 17 170 112.5 160 77 140 150 95 160
INSTRUCTIONS & INFO
Welcome to your Jamal Browner x StrengthStudioTT Training pro enter your information before you start the program and also w where you will see your 12 weeks of programming laid out. The recommendations for the program. PLEASE READ ALL THE INSTR GETTING STARTED.
Note: If you are having problems with filling in your information Google sheets
INSTRUCTIONS
- Before getting started with or taking a full look at the p
1. Your Best Squat, Bench Pres with during the next 12 weeks
2. Your Age & Starting Body W
3. For the "Squat Variant", "Be you can enter an estimated or
- Please rate the following below based on your experien NOTE: If you are unsure about the answer to one of these efficient sumo style you should lean toward a two (2) or t
1. Rate your ability to handle/r 1 - I usually can't recover from SELECT HERE →
CLICK THE CELL TO OPEN THE 1,2
2. How stressful is your life out 1 - Stressful. (Mediocre sleep & SELECT HERE →
CLICK THE CELL TO OPEN THE 1,2
3. Rate your technique on the d 1 - I don't have great techniqu SELECT HERE →
CLICK THE CELL TO OPEN THE 1,2
4. How well do you recover fro 1 - I don't recover very well fro SELECT HERE →
CLICK THE CELL TO OPEN THE 1,2
- During the program there are some things you will need
1. The information you NEE used for calculations in yo
2. You should/can also fill
3. Another piece of informatio training week.
Key Notes
1. In your program even though an exercise may be listed, if there 2. In some cases you may see a zero ( 0 ) in the "WEIGHT" 3. If there is a zero in the "WEIGHT" column & there is no RPE give 4. If there is a recommended weight and an RPE listed you can fee
5. The volume and intensity in this program bu
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. Thes best split for this program is DAY 1 - RES
8. If you do have an emergency question that is not answ
Email: Instagram:
If you like the format and style of this program, yo
WATCH THE FULL PROGRAM BREAKDOWN VIDEO
Program Breakdow ENTER YOUR CURRENT BEST LIFTS AND OTHER ←INFORMATION
dioTT Training program! This document consists of three (3) sheets. The "Start" sheet is where gram and also where you can get detailed information on the program. The "Your Program" s ng laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see further information on D ALL THE INSTRUCTIONS BELOW OR WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BE
your information or seeing the values on the program that were generated. Try opening the p Google sheets or a recent version of Microsoft Excel!
ll look at the program, these are the things you need to fill in/select in the "Your P
quat, Bench Press & Deadlift or an estimate of what you can lift at an RPE of 9 to 10 on each re he next 12 weeks.
Starting Body Weight. These are not completely necessary before starting the program but the
uat Variant", "Bench Press Variant", "Deadlift Variant" & "Deadlift Variant 2" you will need to an estimated or actual 1 rep max for this movement.
n your experience lifting, these selections will impact your program significantly: to one of these you should leave it at a two (2) rating. If you do pull with a rounded d a two (2) or three (3).
bility to handle/recover from volume for the deadlift: an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
LL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.
ul is your life outside of the gym? Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
LL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.
echnique on the deadlift: e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
1
LL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.
o you recover from higher intensities (higher percentages of your one rep max) on the deadlift? over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
LL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.
gs you will need to/should enter on a weekly & daily basis:
ation you NEED to fill in on a daily basis are the weights you moved for any RPE ba culations in your program.
d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".
ce of information you should fill in on a weekly basis is your end of week body weigh k.
be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerci 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 the weight for the top s listed 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 have used for you
DAY 1 - REST - DAY 2 - REST - DAY 3 - DAY 4 - REST - DAY 1. (EXAMPL
hat is not answered within this document. Feel free to shoot us an email or Instag
Email Us! Our Instagram!
s program, you can check out our 1-on-1 strength coaching service. Once co Be sure to let us know you came from Jamal's Deadlift Speci
1-On-1 Coaching!
ROGRAM BREAKDOWN VIDEO HERE:
m Breakdown!
ets. The "Start" sheet is where you'll rogram. The "Your Program" sheet is u'll see further information on REAKDOWN VIDEO ABOVE BEFORE
e generated. Try opening the program on
fill in/select in the "Your Profile" table above:
at an RPE of 9 to 10 on each respective lift. These will be used to calculate some of the numbe
re starting the program but they do provide a good point of reference for the future.
dlift Variant 2" you will need to Click on the cell to select which variant you want to use for this
ur program significantly: you do pull with a rounded back conventional you should lean toward a one (1) an
e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
r one rep max) on the deadlift?: overy is average. | 3 - I recover very well from higher intensities.
is:
s you moved for any RPE based sets. Simply enter the Top weight used as just a num
"DAY'S COMMENTS".
your end of week body weight, the area for this information to be entered can be seen b
TS" columns, then that exercise is not to be performed that week. you have to decide the weight based off an RPE and fill it into this document. once the weight for the top set of that exercise is entered. 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 have used for your 1 rep maxes.
REST - DAY 1. (EXAMPLE: SUNDAY, TUESDAY, THURSDAY, FRIDAY)
shoot us an email or Instagram DM:
oaching service. Once coaching spots are available you can get 20% off of y m Jamal's Deadlift Specialization Program!
Coaching!
BENCH PRESS VARIANT LARSEN PRESS CLOSE GRIP BENCH PRESS SPOTO PRESS BOARD PRESS
DEADLIFT VARIANT (PHASE 1) DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT STIFF LEGGED SUMO ROMANIAN DEADLIFTS DEADLIFT VARIANT (PHASE 2) LOW BLOCK PULL PAUSED DEADLIFT
sed to calculate some of the numbers you will be working
reference for the future.
hich variant you want to use for this program. Following that
should lean toward a one (1) and if you do pull a very
ally handle a lot of volume on this lift and recover well.
d or Great Sleep & Light Work/School hours)
wless. (Very efficient)
sities.
e Top weight used as just a number as these are
RST
TI
5
3
ation to be entered can be seen below each individual
d that week. ill it into this document. ed.
eight by 5% if the RPE is too high!
Y, THURSDAY, FRIDAY)
able you can get 20% off of your first 2 months!
SQUAT VARIANT HIGH BAR SQUAT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT
1 2 3
WEEK 1 / INTRO DAY 1 DEADLIFT ROMANIAN DEADLIFTS BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 3 5 3 3 3 3 -
REPS 6 5 4 8-10 12-15 12-20 15-20 -
WEIGHT 104 91 82 0 0 0 -
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 4 3 3 3 3 3 -
REPS 4 6 8-10 8-10 12-15 15+ -
WEIGHT 119 62 0 0 0 -
DAY 3 DEADLIFT DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME
SETS 1 4 4 3 3 2 3 -
REPS 1 4 6-8 10-12 12-15 10-12 30-60s -
WEIGHT 0 112 0 0 0 0 0 -
DAY 4
SETS
REPS
WEIGHT
HIGH BAR SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
3 3 3 3 3 3 3 3 -
6 8 10-12 12-15 10-12 12-15 20-40s 8-10 -
104 70 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0
WEEK 4 DAY 1 DEADLIFT ROMANIAN DEADLIFTS BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 3 5 4 3 3 3 -
REPS 5 6 4 8-10 12-15 12-20 15-20 -
WEIGHT 116 98 90 0 0 0 -
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 4 3 4 3 3 3 -
REPS 4 6 8-10 8-10 12-15 15+ -
WEIGHT 132 69 0 0 0 -
DAY 3 -
SETS -
REPS -
WEIGHT -
DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME
5 4 3 4 2 3 -
3 6-8 10-12 12-15 10-12 30-60s -
124 0 0 0 0 0 -
DAY 4 HIGH BAR SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 3 -
REPS 6 7 10-12 12-15 10-12 12-15 20-40s 8-10 -
WEIGHT 112 76 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0
WEEK 7 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 4 2 5 3 3 5 -
REPS 4 5 3 6-10 10-12 -
WEIGHT 120 108 87 0 0 -
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS
SETS 4 4 4 3
REPS 3 4 4-6 6-8
WEIGHT 128 69 0 0
TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
3 5 -
8-10 30-40s -
0 -
DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME
SETS 2 4 4 3 2 4 -
REPS 1 4 6-8 8-10 8-10 15+ -
WEIGHT 0 128 0 0 0 -
DAY 4 HIGH BAR SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 -
REPS 6 7 12-15 8-10 8-10 10-12 FAILURE -
WEIGHT 108 76 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0
WEEK 10 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 2 5 3 3 5 -
REPS 3 5 3 6-10 10-12 -
WEIGHT 131 116 96 0 0 -
DAY 2
SETS
REPS
WEIGHT
SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
4 4 4 3 3 5 -
4 4 4-6 6-8 8-10 30-40s -
136 76 0 0 0 -
DAY 3 DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME
SETS 4 4 3 2 4 -
REPS 2 6-8 8-10 8-10 15+ -
WEIGHT 140 0 0 0 -
DAY 4 HIGH BAR SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 -
REPS 5 6 12-15 8-10 8-10 10-12 FAILURE -
WEIGHT 124 84 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0
PROGRAM ANALYSIS Body Weight 90.0 80.0
77.0
Body Weight 90.0 80.0
77.0
70.0
50.0 40.0 30.0 20.0 10.0 0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
1
2
3
4
5
6
7
8
9
10
11
12
Start
WEEK
Weekly C 60000
50000
40000
VOLUMe
BODY WEIGHT
60.0
30000
28
27 25163 23383
VOLUMe
30000
28
27 25163 23383 20665 20000
19592
18197 15301
15872
13562 10711 10000
11748
9027 7692 5029 4430 3776
0
1
2
3
4
5
22
WEEK 1 / INTRO DAILY VOLUME 1872 1365 1631 1631 3237
RPE 7-8 7-8 -
TEMPO -
DAILY VOLUME 1904 1112 1904 1112
RPE 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 0 1792 1792
RPE 6 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME
RPE
TEMPO
1872 1688 1872 1688
7-8 7-8 7-8 7-8 -
-
DAILY VOLUME 1740 1764 1800 1800 3504
RPE 7-8 7-8 -
TEMPO -
DAILY VOLUME 2108 1240 2108 1240
RPE 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME -
RPE -
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 4
1860 1860
6.5 7-8 7-8 7-8 7-8 -
-
DAILY VOLUME 2016 1595 2016 1595
RPE 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 1920 1080 1308 1308 3000
RPE 7 7-8 7-8 -
TEMPO -
DAILY VOLUME 1530 1102 -
RPE 7-8 7-8
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 7
1530 1102
7-8 -
-
DAILY VOLUME 0 2048 2048
RPE 7 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 1944 1595 1944 1595
RPE 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 1181 1160 1434 1434 2341
RPE 8.5 7 7.5 7-8 7-8 -
TEMPO -
DAILY VOLUME
RPE
TEMPO
END OF WEEK BODY WEIGHT: 0.0
WEEK 10
2176 1216 2176 1216
7 7 7-8 7-8 7-8 -
-
DAILY VOLUME 1120 1120
RPE 8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 1860 1519 1860 1519
RPE 7 7 7-8 7-8 7-8 7-8 -
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
Week Start
Weekly Body Weight Log Body Weight 77.0
.0
0.0
0.0
0.0
9
10
11
12
1
0.0
2
0.0
3
0.0
4
0.0
5
0.0
6
0.0
7
0.0
8
0.0
9
0.0
10
0.0
11
0.0
12
0.0
Weekly Cumulati ve Volume For Each Main Lift
4824 4769 45252 43419 41791 38299
37163
35212 33615
33127
31068 29635
28567 27064 25163 23383
25894
4070
39250
35212 33615
33127
31068 29635
28567 27064
25894
25163 23383 20665
22420
19592
18197 15872
4
5
6
7 WEEK
8
9
10
11
NOTES PAUSED. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES
-
NOTES PAUSED. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES -
SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
NOTES PAUSED. STOP EACH SET JUST SHY OF FAILURE. NOTES -
NOTES EACH SIDE. NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. NOTES
NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
Weekly Body Weight Log Body Weight 77.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
lati ve Volume For Each Main Lift
50126 48243 47696 45252 43638
43419 41791 38299
40706
39250 37163
35212 33615
33127
31068 29635
25894
Weekly Squat Cu Weekly Bench Cu Weekly Deadlift
EK
35212 33615
33127
31068
Weekly Squat Cu Weekly Bench Cu Weekly Deadlift
29635
25894
0 7
8
9
10
11
12
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
DAY'S COMMENTS
Weekly Squat Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12
50126
8243 7696
43638
0706
Weekly Squat Cumulative Volume Weekly Bench Cumulative Volume Weekly Deadlift Cumulative Volume
Weekly Bench Cumulative Volume Week 1 2 3 4 5
11
Weekly Squat Cumulative Volume Weekly Bench Cumulative Volume Weekly Deadlift Cumulative Volume
0 12
6 7 8 9 10 11 12
Weekly Deadlift Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12
WEEK 2 DAY 1 DEADLIFT ROMANIAN DEADLIFTS BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 3 5 4 3 3 3 -
REPS 6 5 4 8-10 12-15 12-20 15-20 -
WEIGHT 108 95 84 0 0 0 -
DAILY VOLUME 1944 1418 1688 1688 3362
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 4 3 4 3 3 3 -
REPS 4 6 8-10 8-10 12-15 15+ -
WEIGHT 123 64 0 0 0 -
DAILY VOLUME 1972 1154 1972 1154
DAY 3 DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME
SETS 5 4 3 4 2 3 -
REPS 4 6-8 10-12 12-15 10-12 30-60s -
WEIGHT 116 0 0 0 0 0 -
DAILY VOLUME 2320 2320
DAY 4
SETS
REPS
WEIGHT
DAILY VOLUME
HIGH BAR SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
3 3 3 3 3 3 3 3 -
6 8 10-12 12-15 10-12 12-15 20-40s 8-10 -
108 73 0 0 0 0 -
1944 1755 1944 1755 END OF WEEK BODY WEIGHT: 0.0
WEEK 5 DAY 1 DEADLIFT ROMANIAN DEADLIFTS BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 3 5 4 3 3 3 -
REPS 4 5 5 8-10 12-15 12-20 15-20 -
WEIGHT 120 102 90 0 0 0 -
DAILY VOLUME 1440 1523 2250 2250 2963
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 4 3 4 3 3 3 -
REPS 3 6 8-10 8-10 12-15 15+ -
WEIGHT 136 71 0 0 0 -
DAILY VOLUME 1632 1283 1632 1283
DAY 3 DEADLIFT
SETS 1
REPS 1
WEIGHT 0
DAILY VOLUME 0
DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME
4 4 3 4 2 3 -
3 6-8 10-12 12-15 10-12 30-60s -
128 0 0 0 0 0 -
1536 1536
DAY 4 HIGH BAR SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 3 -
REPS 6 7 10-12 12-15 10-12 12-15 20-40s 8-10 -
WEIGHT 116 79 0 0 0 0 -
DAILY VOLUME 2088 1654 2088 1654
END OF WEEK BODY WEIGHT: 0.0
WEEK 8 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 4 2 5 3 3 5 -
REPS 4 5 3 6-10 10-12 -
WEIGHT 124 112 90 0 0 -
DAILY VOLUME 1980 1120 1350 1350 3100
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS
SETS 4 4 4 3
REPS 3 4 4-6 6-8
WEIGHT 132 71 0 0
DAILY VOLUME 1581 1140 -
TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
3 5 -
8-10 30-40s -
0 -
1581 1140
DAY 3 DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME
SETS 4 4 3 2 4 -
REPS 3 6-8 8-10 8-10 15+ -
WEIGHT 132 0 0 0 -
DAILY VOLUME 1584 1584
DAY 4 HIGH BAR SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 -
REPS 6 7 12-15 8-10 8-10 10-12 FAILURE -
WEIGHT 120 79 0 0 0 0 0 -
DAILY VOLUME 2160 1654 2160 1654
END OF WEEK BODY WEIGHT: 0.0
WEEK 11 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 2 5 3 3 5 -
REPS 3 5 2 6-10 10-12 -
WEIGHT 135 120 98 0 0 -
DAILY VOLUME 1215 1200 984 984 2415
DAY 2
SETS
REPS
WEIGHT
DAILY VOLUME
SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
4 4 4 3 3 5 -
3 5 4-6 6-8 8-10 30-40s -
140 76 0 0 0 -
1683 1520 1683 1520
DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME
SETS 4 2 4 3 2 4 -
REPS 1 2 6-8 8-10 8-10 15+ -
WEIGHT 0 144 0 0 0 -
DAILY VOLUME 0 576 576
DAY 4 HIGH BAR SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 -
REPS 5 7 12-15 8-10 8-10 10-12 FAILURE -
WEIGHT 124 84 0 0 0 0 0 -
DAILY VOLUME 1860 1772 1860 1772
END OF WEEK BODY WEIGHT: 0.0
Weekly Squat Cumulative Volume Cumulative Volume 3776 7692 11748 15872 19592 22420 25894 29635 33127 37163 40706 43638
6000 5682 5364
5000
5029
4597 4430
4590 4535
4056 4000
3916 3776
VOLUME
Weekly Bench Cumulative Volume Cumulative Volume 4430 9027 13562 18197 23383
3000
4634
4124
Weekly Deadlift Cumulative Volume Cumulative Volume 5029 10711 15301 20665 25163 28567 33615 38299 41791 45252 48243 #VALUE!
VOLUME
27064 31068 35212 39250 43419 47696 50126
3000
2000
1000
0
1
2
3
4
K2 RPE 7-8 7-8 -
TEMPO -
NOTES PAUSED. EACH SIDE/EACH EXERCISE. -
RPE 7-8 7-8 7-8 -
TEMPO -
NOTES EACH SIDE. -
RPE 7-8 7-8 7-8 7-8 -
TEMPO -
NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
RPE
TEMPO
NOTES
7-8 7-8 7-8 7-8 -
-
-
RPE 7-8 7-8 -
TEMPO -
NOTES PAUSED. EACH SIDE/EACH EXERCISE. -
RPE 7-8 7-8 7-8 -
TEMPO -
NOTES EACH SIDE. -
RPE 8
TEMPO -
NOTES -
ODY WEIGHT:
K5
7-8 7-8 7-8 7-8 -
-
SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
RPE 7-8 7-8 7-8 7-8 -
TEMPO -
NOTES -
RPE 7.5 7-8 7-8 -
TEMPO -
NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. -
RPE 7-8 7-8
TEMPO -
NOTES -
ODY WEIGHT:
K8
7-8 -
-
-
RPE 7 7-8 7-8 7-8 -
TEMPO -
NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. -
RPE 6.5 6.5 7-8 7-8 7-8 7-8 -
TEMPO -
NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
RPE 9 7.5 7.5 7-8 7-8 -
TEMPO -
NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. -
RPE
TEMPO
NOTES
ODY WEIGHT:
K 11
ODY WEIGHT:
7 7.5 7-8 7-8 7-8 -
-
-
RPE 8 8.5 7-8 7-8 7-8 -
TEMPO -
NOTES ASCENDING SINGLES BUILDING UP THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. -
RPE 7 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
Weekly Volume For Each Main Lift
5364 5186 5048
4590 4535
4056
4684
4634 4499
4144
4124
4005 3720
3492
3461
4276
3741
3681 3404
4038
4169 4036
3474
3543
2991 2828
3492
3474
3404
3461
2991 2828
3
4
5
6
7 WEEK
8
9
10
11
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
DAY'S COMMENTS
169 036
461
Week 1 2 3 4 5 6 7 8 9 10 11 12
4276
3543
2991
2933
2430
Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume
Week 1 2 3 4 5
Weekly Squat Volume
Weekly Bench Volume
461
10
2991
2933
2430
0 11
12
Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume
6 7 8 9 10 11 12
Week 1 2 3 4 5 6 7 8 9 10 11 12
Weekly Deadlift Volume
WEEK 3 DAY 1 DEADLIFT ROMANIAN DEADLIFTS BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 3 5 4 3 3 3 -
REPS 5 5 4 8-10 12-15 12-20 15-20 -
WEIGHT 112 98 87 0 0 0 -
DAILY VOLUME 1680 1470 1744 1744 3150
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 4 3 4 3 3 3 -
REPS 4 6 8-10 8-10 12-15 15+ -
WEIGHT 128 67 0 0 0 -
DAILY VOLUME 2040 1197 2040 1197
DAY 3 DEADLIFT DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME
SETS 1 4 4 3 4 2 3 -
REPS 1 3 6-8 10-12 12-15 10-12 30-60s -
WEIGHT 0 120 0 0 0 0 0 -
DAILY VOLUME 0 1440 1440
DAY 4
SETS
REPS
WEIGHT
DAILY VOLUME
HIGH BAR SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
3 3 3 3 3 3 3 3 -
6 7 10-12 12-15 10-12 12-15 20-40s 8-10 -
112 76 0 0 0 0 -
2016 1595 2016 1595 END OF WEEK BODY WEIGHT: 0.0
WEEK 6 / DELOAD DAY 1 DEADLIFT ROMANIAN DEADLIFTS BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 2 3 4 3 3 3 -
REPS 4 5 5 8-10 12-15 12-20 15-20 -
WEIGHT 112 98 84 0 0 0 -
DAILY VOLUME 1344 980 1266 1266 2324
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 4 3 3 3 -
REPS 3 5 8-10 8-10 12-15 15+ -
WEIGHT 128 67 0 0 0 -
DAILY VOLUME 1148 998 1148 998
DAY 3 -
SETS -
REPS -
WEIGHT -
DAILY VOLUME -
DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME
3 4 3 4 2 3 -
3 6-8 10-12 12-15 10-12 30-60s -
120 0 0 0 0 0 -
1080 1080
DAY 4 HIGH BAR SQUAT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 3 -
REPS 5 6 10-12 12-15 10-12 12-15 20-40s 8-10 -
WEIGHT 112 79 0 0 0 0 -
DAILY VOLUME 1680 1418 1680 1418
END OF WEEK BODY WEIGHT: 0.0
WEEK 9 DAY 1 PAUSED DEADLIFT DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 3 2 5 3 3 5 -
REPS 3 5 3 6-10 10-12 -
WEIGHT 128 112 93 0 0 -
DAILY VOLUME 1148 1120 1392 1392 2268
DAY 2 SQUAT CLOSE GRIP BENCH PRESS WEIGHTED CHIN UPS PRONE ROWS
SETS 4 4 4 3
REPS 3 4 4-6 6-8
WEIGHT 136 74 0 0
DAILY VOLUME 1632 1178 -
TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
3 5 -
8-10 30-40s -
0 -
1632 1178
DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME
SETS 2 3 4 3 2 4 -
REPS 1 3 6-8 8-10 8-10 15+ -
WEIGHT 0 136 0 0 0 -
DAILY VOLUME 0 1224 1224
DAY 4 HIGH BAR SQUAT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 3 3 3 3 3 3 3 -
REPS 5 6 12-15 8-10 8-10 10-12 FAILURE -
WEIGHT 124 82 0 0 0 0 0 -
DAILY VOLUME 1860 1468 1860 1468
END OF WEEK BODY WEIGHT: 0.0
DEADLIFT OPENING ATTEMPT FOR TEST DAY
??? DAY 1 DEADLIFT DEADLIFT SQUAT BENCH PRESS REAR DELT FLYS GHD SIT-UP HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
WEEK 12 SETS 3 3 3 3 2 5 -
REPS 1 3 5 6 10-12 -
WEIGHT #VALUE! #VALUE! 119 79 0 -
DAILY VOLUME #VALUE! #VALUE! 1785 1418 1785 1418 #VALUE!
DAY 2 SQUAT BENCH PRESS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
DAY 3 DEADLIFT -
SETS 3 4 2 2 5 -
SETS 1 -
REPS 3 3 6-8 8-10 30-40s -
WEIGHT 128 84 0 0 -
DAILY VOLUME 1148 1013 1148 1013
REST FOR 2 OR 3 DAYS BETWEEN DA REPS 1 -
WEIGHT 0 -
DAILY VOLUME 0 -
END OF WEEK BODY WEIGHT: 0.0
Weekly Squat Volume Volume 3776 3916 4056 4124 3720 2828 3474 3741 3492 4036 3543 2933
Weekly Bench Volume Volume 4430 4597 4535 4634 5186
3681 4005 4144 4038 4169 4276 2430
Weekly Deadlift Volume Volume 5029 5682 4590 5364 4499 3404 5048 4684 3492 3461 2991 #VALUE!
3 RPE 7-8 7-8 -
TEMPO -
NOTES PAUSED. EACH SIDE/EACH EXERCISE. -
RPE 7-8 7-8 7-8 -
TEMPO -
NOTES EACH SIDE. -
RPE 7 7 7-8 7-8 7-8 7-8 -
TEMPO -
NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
RPE
TEMPO
NOTES
7-8 7-8 7-8 7-8 -
-
-
RPE 6-7 6-7 -
TEMPO -
NOTES PAUSED. EACH SIDE/EACH EXERCISE. -
RPE 6-7 6-7 6-7 -
TEMPO -
NOTES EACH SIDE. -
RPE -
TEMPO -
NOTES -
Y WEIGHT:
ELOAD
6-7 6-7 6-7 6-7 -
-
SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
RPE 6-7 6-7 6-7 6-7 -
TEMPO -
NOTES -
RPE 7.5 7-8 7-8 -
TEMPO -
NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. -
RPE 7-8 7-8
TEMPO -
NOTES -
Y WEIGHT:
9
7-8 -
-
-
RPE 7.5 7.5 7-8 7-8 7-8 -
TEMPO -
NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. -
RPE 6.5 7-8 7-8 7-8 7-8 -
TEMPO -
NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -
Y WEIGHT:
WEEK 12 RECOMMENDED REST SPLIT
D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
12 RPE 7 -
TEMPO -
ADDITIONAL NOTES STOP EACH SET JUST SHY OF FAILURE. -
RPE 7 7 -
TEMPO -
S BETWEEN DAY 2 AND DAY 3.
Y WEIGHT:
RPE 9-10 -
TEMPO -
ADDITIONAL NOTES -
ADDITIONAL NOTES PR SINGLE. -
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
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 li
Many times, when just getting into RPE or explainin set of 5 @ an RPE of 8, this would be most easily und completing 5 reps & If we were to have a set of 5 @ completing 5 reps. This is one of the most simple wa
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.
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se 1. Reverse snow angles 4x10. 2. T Spine rotations 3x10. 3. Banded side shuffle 15 Each Side. 4. High Knees 15M. 5. Inch Worms 15M. 6. Cat & Camels 15 Reps. 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 it. You can also add to this warm-up or mix and match to suit you
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.
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.
nto 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 o have a set of 5 @ an RPE of 9, we would say that the athlete should pick a the most simple way of quickly getting into RPE.
and learn about it as it relates to you in particular, you will see that it is mu p 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
uick youtube/google search.)
ation, If you have a routine that works for then you should feel free to continue ix and match to suit your personal warm-ups needs.
uick youtube/google search.)
tations 3x10.
15 breaths.
essary for everyone, based on your needs you can perform these 2-4 times a week
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 reliab 10 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 ld pick a weight that that would be 2 reps away from failure with after ete should pick a weight that would leave them 1 rep away from failure afte
see that it is much more nuanced that just simply "I could do 2 more reps" ection 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 ma
effort on the day isn't above what it should be and that we continue to ma
DEADLIFT VARIANT
DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT
recommended intensity of a particular lift or set. For e 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 at would leave them 1 rep away from failure after
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 % ve what it should be and that we continue to manage
ve what it should be and that we continue to manage
SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT
1 2 3