SSTT 10 Week Squat Specialization 16htoa [PDF]

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Welcome to your StrengthStudioTT Training progra program breakdown video and contact us if you ne the exclusive Squat tutorial by us (Top Right). The " you'll find your personalized RPE charts and furt

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aining program! This document consists of Four (4) sheets. The "Welcome" t us if you need to. The "Start" sheet is where you'll enter your information p Right). The "Your Program" sheet is where you will see your 10 weeks of p harts and further information on recommendations for the program. PLEAS BEFORE GETTING STARTED.

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If App for free and open this program with

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gram as detailed as possible, but if you do have any questions that are not

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s program, you can check out our 1-on-1 strength coaching service. Once co re to let us know you came from this Program! Also we would love it if you

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he "Welcome" sheet is the sheet you're on now and where you can see the our information before you start the program and also where you can find t r 10 weeks of programming laid out. The "RPE, Warm-ups & Pre-hab" shee rogram. PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO ON THIS ARTED.

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 can get $40 off of your first 2 d love it if you left a review for this program below!

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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

u're on now and where you can see the detailed program and also where you can find the link to The "RPE, Warm-ups & Pre-hab" sheet is where ROGRAM BREAKDOWN VIDEO ON THIS SHEET

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

lable you can get $40 off of your first 2 months! program below!

SQUAT VARIANT HIGH BAR SQUAT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3

YOUR PROFILE

CLICK THERE TO OPEN THE DROP DOWN MENU →

NAME

???

AGE SQUAT BENCH PRESS DEADLIFT STARTING BODY WEIGHT VARIATIONS DEADLIFT VARIANT BENCH PRESS VARIANT SQUAT VARIANT

??? ??? ??? ??? ??? ??? ??? ???

Having problems filling out the Table? Watch This!

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 2 PARTS. Please ra

NOTE: If you are unsure about the answer to one of these

1. How stressful is yo

1 - Stressful. (Mediocre sleep &

SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to 2 - If you're used to high volume or intensity bu

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

1 - I usually can't recover from SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

2. Rate your techniq

1 - I don't have great techniqu

SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

3. How well do you r

1 - I don't recover very well fro SELECT HERE →

CLICK THE CELL TO OPEN THE 1,2

Key Notes

1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c 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".

1 - GENERAL

TS. Please rate the following as honestly as possible, these selection

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

ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch

2

ELL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.

IRE GUIDE

lean more toward a rating of 1 or 2 for these questions. r intensity but you usually do less frequency than this program has (3

T 2 - SQUAT

our ability to handle/recover from volume for the Squat:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2

ELL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.

our technique on the Squat:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

2

ELL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.

ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2

ELL TO OPEN THE DROP DOWN MENU OR ENTER 1,2 OR 3.

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 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 have used for you

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WATCH OUR NEW SQUAT TUTO

SQUAT TUTOR

ossible, these selections will impact your program significantly:

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho

questions. han this program has (3 Squat days weekly) you should lean toward 2

for the Squat:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Squat?:

very is average. | 3 - I recover very well from higher intensities.

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. 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 have used for your 1 rep maxes.

BENCH PRESS VARIANT LARSEN PRESS CLOSE GRIP BENCH PRESS SPOTO PRESS FLOOR PRESS BOARD PRESS TEMPO BENCH PRESS

DEADLIFT VARIANT DEFICIT DEADLIFT BLOCK PULL 2 POSITION PAUSED DEADLIFT PAUSED DEADLIFT STIFF LEGGED SUMO ROMANIAN DEADLIFTS TEMPO DEADLIFT SNATCH GRIP SLDL

WATCH OUR NEW SQUAT TUTORIAL HERE:

SQUAT TUTORIAL!

ogram significantly:

or Great Sleep & Light Work/School hours)

you should lean toward 2.

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Squat?:

ities.

l it into this document. d. It's a percentage drop.

ight by 5% if the RPE is too high!

D-RST

D-TI

6

4

SQUAT VARIANT HIGH BAR SQUAT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3

BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW SOME LOVE!

DROP DOWN OPTION → DROP DOWN OPTION →

DROP DOWN OPTION →

DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS PULL-UPS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 1 4 3 1 3 3 3 3 -

REPS 3 3 4 10 8-10 8-10 8-10 12-20 15-20 -

DAY 2 DEADLIFT PEC DECK / CABLE FLY SEATED SHOULDER PRESS SEATED CABLE ROWS SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 4 10-12 12-15 10-12 12-15 12-15 15+ -

DAY 3 SQUAT SQUAT VARIANT

SETS 1 1

REPS 1 6

DROP DOWN OPTION →

DROP DOWN OPTION → DROP DOWN OPTION →

SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

1 2 1 4 3 3 4 3 -

6 7 4 4 8-10 12-15 12-15 30-60s -

DAY 4 SQUAT VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 9 6 7 10-12 10-12 10-12 12-15 12-15 20-40s 8-10 -

DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS PULL-UPS CABLE CRUNCHES MCGILL BIG 3

SETS 1 1 4 3 1 3 3 3 3

REPS 3 3 4 9 8-10 8-10 8-10 12-20 15-20

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

DAY 2 DEADLIFT PEC DECK / CABLE FLY SEATED SHOULDER PRESS SEATED CABLE ROWS SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 4 10-12 12-15 10-12 12-15 12-15 15+ -

DAY 3 SQUAT SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS

SETS 1 1 1 2 1 4 3 3

REPS 1 6 6 7 4 4 8-10 12-15

TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

4 3 -

12-15 30-60s -

DAY 4 SQUAT VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 9 6 7 10-12 10-12 10-12 12-15 12-15 20-40s 8-10 -

DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS CHIN-UPS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 2 4 3 1 3 3 3 3 -

REPS 2 1 3 8 8-10 8-10 10-12 12-20 15-20 -

DAY 2 DEADLIFT FLAT DB PRESS SEATED SHOULDER PRESS CHEST SUPPORTED ROW SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 3 8-10 8-10 8-10 10-12 10-12 15+ -

DAY 3 SQUAT SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 1 1 2 1 4 3 3 4 3 -

REPS 1 5 5 6 3 3 7-8 10-12 10-12 30-60s -

DAY 4 SQUAT VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 8 5 5 10-12 10-12 8-10 10-12 10-12 20-40s 8-10 -

SQUAT OPENING ATTEMPT FOR TEST DAY

??? DAY 1 SQUAT SQUAT DEADLIFT BENCH PRESS DB REVERSE FLYS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 4 3 2 3 -

REPS 1 3 3 8 10-12 12-20 -

DAY 2 SQUAT BENCH PRESS WIDE GRIP LAT PULLDOWNS TRICEP PUSHDOWNS DEADBUGS -

SETS 4 4 2 2 3 -

REPS 6 3 6-8 8-10 15+ -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

DAY 3 SQUAT BENCH PRESS DEADLIFT -

-

SETS 1 1 1 -

PROGRAM ANALYSIS Body Weight 1.0 0.9 0.8

-

REPS 1 1 1 -

REST FOR

Body Weight 1.0 0.9 0.8

0.6 0.5 0.4 0.3 0.2 0.1 0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

Start

1

2

3

4

5

6

7

8

9

10

WEEK

1

VOLUMe

BODY WEIGHT

0.7

1

VOLUMe

1

0

0

0

0

1

2

3

ACCESSORY OPTIONS GHD BACK EXTENSIONS GOOD MORNINGS DB RDLS 45 DEGREE BACK EXTENSIONS

NEUTRAL GRIP PULL-DOWNS CHIN-UPS WIDE GRIP PULLDOWNS REVERSE GRIP PULL-DOWNS PULL-UPS SINGLE ARM LAT PULL-DOWNS

CHEST SUPPORTED ROWS CABLE ROWS BARBELL ROWS PRONE ROWS SINGLE ARM DB ROWS SEAL ROWS

LEG EXTENSIONS HAMSTRING CURLS LEG PRESS BANDED HAMSTRING CURLS HACK SQUAT NORDIC CURLS BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS FRONT FOOT ELEVATED SPLIT SQUAT HEEL ELEVATED GOBLET SQUAT

LU RAISES UPRIGHT ROWS MACHINE LATERAL RAISES DB LATERAL RAISES

CABLE CRUNCHES MCGILL BIG 3 DEADBUGS WEIGHTED PLANKS SIDE PLANKS

TRICEP PUSHDOWNS SKULL CRUSHERS DB TRICEP KICK BACKS TRICEP OVERHEAD EXTENSIONS

PALOFF PRESSES

WEEK 1 / INTRO WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

DAILY VOLUME 0 0 #VALUE! #VALUE! #VALUE! #VALUE!

RPE 6 7 7-8 -

TEMPO -

WEIGHT #VALUE! 0 0 0 0 0 -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

WEIGHT 0 0

DAILY VOLUME 0 0

RPE 6 6.5

TEMPO -

0 0 0 0 0 0 0 0 -

0 0 0 0 0 0

6 7-8 7-8 7-8 -

-

WEIGHT #VALUE! 0 0 0 0 0 0 0 -

DAILY VOLUME #VALUE! 0 0 #VALUE! 0

RPE 6.5 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

RPE 8.5 8-9 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 4 WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

DAILY VOLUME 0 0 #VALUE! #VALUE! -

-

#VALUE! #VALUE!

-

-

WEIGHT #VALUE! 0 0 0 0 0 -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

WEIGHT 0 0 0 0 0 0 0 0

DAILY VOLUME 0 0 0 0 0 0 -

RPE 7.5 8.5 8.5 7-8 7-8

TEMPO -

0 0 -

0 0

7-8 -

-

WEIGHT #VALUE! 0 0 0 0 0 0 0 -

DAILY VOLUME #VALUE! 0 0 #VALUE! 0

RPE 8 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 7 WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

DAILY VOLUME 0 0 #VALUE! #VALUE! #VALUE! #VALUE!

RPE 7.5 7-8 7-8 -

TEMPO -

WEIGHT #VALUE! 0 0 0 0 0 -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

WEIGHT 0 0 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0 0

RPE 7 7.5 7 7-8 7-8 7-8 -

TEMPO -

WEIGHT #VALUE! 0 0 0 0 0 0 0 -

DAILY VOLUME #VALUE! 0 0 #VALUE! 0

RPE 7 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 10 / TEST WEIGHT ??? #VALUE! #VALUE! #VALUE! 0 0 -

DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

RPE 7 -

TEMPO -

WEIGHT #VALUE! #VALUE! 0 0 -

DAILY VOLUME #VALUE! #VALUE! -

RPE 7 7 -

TEMPO -

-

#VALUE! #VALUE!

-

-

REST FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3. WEIGHT 0 0 0 -

DAILY VOLUME 0 0 0 -

RPE 9-10 9-10 9-10 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEKLY BODY WEIGH Week Start

Body Weight ???

0.0

0.0

0.0

0.0

8

9

10

-

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

-

-

Weekly Cumulati ve Volume For Each Main Lift

0

0

0

0

0

3

4

5

6

7

WEEK

RAL RAISES

INCLINE DB PRESS FLAT DB PRESS INCLINE BARBELL PRESS

BARBELL GLUTE BRIDGES HIP THRUSTERS

NOTE: IF AT ANYTIME DURING YOUR TRAINING YOU FAIL A SET OR THE RPE WAS FAR OVER WHAT IT SHOULD BE AROUND FOR THAT DAY. YOU SHOULD DROP THE LOADS BY AN ADDITIONAL 5-10%. WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - REST - D2 - REST - D3 - D4 - REST - D1 NOTES 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. DO THESE WEIGHTED IF POSSIBLE. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES -

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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

NOTES 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. DO THESE WEIGHTED IF POSSIBLE. EACH SIDE/EACH EXERCISE.

NOTES EACH SIDE. NOTES 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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

NOTES 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 EACH SIDE. NOTES 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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

WEEK 12 RECOMMENDED REST SPLIT

D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3 ADDITIONAL NOTES IF THE WEIGHT SAYS "#VALUE" YOU JUST NEED TO ENTER YOUR OPENING ATTEMPT. YOU CAN ENTER THAT IN THE TOP LEFT CORNER OF THIS TRAINING WEEK. (USUALLY 90-95%) ADDITIONAL NOTES EACH SIDE. -

-

EN DAY 2 AND DAY 3.

ADDITIONAL NOTES PR SINGLE. TESTING THIS LIFT IS OPTIONAL! TESTING THIS LIFT IS OPTIONAL! -

WEEKLY BODY WEIGHT LOG Body Weight ???

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 -

umulati ve Volume For Each Main Lift

WEEK

0

0

0

0

0

6

7

8

9

10

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

Week 1 2 3 4 5 6 7 8 9 10

Weekly Squat Cumulative Volume Weekly Bench Cumulative Volume Weekly Deadlift Cumulative Volume

Week 1 2 3 4 5 6 7

Weekly Squat Cumulative Vol

Weekly Bench Cumulative Vol

Weekly Squat Cumulative Volume Weekly Bench Cumulative Volume Weekly Deadlift Cumulative Volume

8 9 10

0 10

Week 1 2 3 4 5 6 7 8 9 10

Weekly Deadlift Cumulative Vo

WEEK 2 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS PULL-UPS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 1 4 3 1 3 3 3 3 -

REPS 3 3 4 10 8-10 8-10 8-10 12-20 15-20 -

WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

DAY 2 DEADLIFT PEC DECK / CABLE FLY SEATED SHOULDER PRESS SEATED CABLE ROWS SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 4 10-12 12-15 10-12 12-15 12-15 15+ -

WEIGHT #VALUE! 0 0 0 0 0 -

DAY 3 SQUAT SQUAT VARIANT

SETS 1 1

REPS 1 6

WEIGHT 0 0

SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

1 2 1 4 3 3 4 3 -

6 7 4 4 8-10 12-15 12-15 30-60s -

0 0 0 0 0 0 0 0 -

DAY 4 SQUAT VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 9 6 7 10-12 10-12 10-12 12-15 12-15 20-40s 8-10 -

WEIGHT #VALUE! 0 0 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 5 / DELOAD DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS PULL-UPS CABLE CRUNCHES MCGILL BIG 3

SETS 1 1 3 3 1 3 3 3 3

REPS 3 3 4 9 8-10 8-10 8-10 12-20 15-20

WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

DAY 2 DEADLIFT PEC DECK / CABLE FLY SEATED SHOULDER PRESS SEATED CABLE ROWS SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 3 3 3 4 3 3 3 -

REPS 4 10-12 12-15 10-12 12-15 12-15 15+ -

WEIGHT #VALUE! 0 0 0 0 0 -

DAY 3 SQUAT SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS

SETS 1 1 1 2 1 4 3 3

REPS 1 6 6 7 4 4 8-10 12-15

WEIGHT 0 0 0 0 0 0 0 0

TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

4 3 -

12-15 30-60s -

0 0 -

DAY 4 SQUAT VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 3 1 3 3 3 3 3 3 3 3 -

REPS 9 6 7 10-12 10-12 10-12 12-15 12-15 20-40s 8-10 -

WEIGHT #VALUE! 0 0 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 8 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS CHIN-UPS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 2 4 3 1 3 3 3 3 -

REPS 2 1 3 8 8-10 8-10 10-12 12-20 15-20 -

WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

DAY 2 DEADLIFT FLAT DB PRESS SEATED SHOULDER PRESS CHEST SUPPORTED ROW SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 3 8-10 8-10 8-10 10-12 10-12 15+ -

WEIGHT #VALUE! 0 0 0 0 0 -

DAY 3 SQUAT SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 1 1 2 1 4 3 3 4 3 -

REPS 1 4 4 5 2 2 7-8 10-12 10-12 30-60s -

WEIGHT 0 0 0 0 0 0 0 0 0 0 -

DAY 4 SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 8 5 5 10-12 10-12 8-10 10-12 10-12 20-40s 8-10 -

WEIGHT #VALUE! 0 0 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Cumulative Volume Cumulative Volume #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

VOLUME

Weekly Bench Cumulative Volume Cumulative Volume #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

1

1

VOLUM

1

#VALUE! #VALUE! #VALUE!

Weekly Deadlift Cumulative Volume Cumulative Volume #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

0

0

0

0

1

2

3

WEEK 2 DAILY VOLUME 0 0 #VALUE! #VALUE! #VALUE! #VALUE!

RPE 6.5 7-8 7-8 -

TEMPO -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 0

RPE 6.5 7

TEMPO -

0 0 0 0 0 0

7 7-8 7-8 7-8 -

-

DAILY VOLUME #VALUE! 0 0 #VALUE! 0

RPE 7 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

RPE 7 6-7 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 5 / DELOAD DAILY VOLUME 0 0 #VALUE! #VALUE! -

#VALUE! #VALUE!

-

-

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 0 0 0 0 0 -

RPE 6 6 6 7-8 7-8

TEMPO -

0 0

7-8 -

-

DAILY VOLUME #VALUE! 0 0 #VALUE! 0

RPE 6 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 8 DAILY VOLUME 0 0 #VALUE! #VALUE! #VALUE! #VALUE!

RPE 8 8 7-8 -

TEMPO -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 0 0 0 0 0 0 0

RPE 7.5 8 7.5 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME #VALUE! 0 0 #VALUE! 0 END OF WEEK BODY WEIGHT: 0.0

RPE 7.5 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

Weekly Volume For Each Main Lift

0

0

0

0

0

0

2

3

4

5

6

7

WEEK

NOTES 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. DO THESE WEIGHTED IF POSSIBLE. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES -

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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

NOTES 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. DO THESE WEIGHTED IF POSSIBLE. EACH SIDE/EACH EXERCISE.

NOTES EACH SIDE. NOTES 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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

NOTES 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 EACH SIDE. NOTES 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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

Weekly Volume For Each Main Lift

0

0

0

0

0

0

0

4

5

6

7

8

9

10

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

Week 1 2 3 4 5 6 7 8 9 10

Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume

Week 1 2 3 4 5 6 7

Weekly Squat Volume

Weekly Bench Volume

Weekly Bench Volume Weekly Deadlift Volume

8 9 10

0

0

9

10

Week 1 2 3 4 5 6 7 8 9 10

Weekly Deadlift Volume

WEEK 3 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS PULL-UPS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 1 4 3 1 3 3 3 3 -

REPS 3 3 4 9 8-10 8-10 8-10 12-20 15-20 -

WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

DAY 2 DEADLIFT PEC DECK / CABLE FLY SEATED SHOULDER PRESS SEATED CABLE ROWS SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 4 10-12 12-15 10-12 12-15 12-15 15+ -

WEIGHT #VALUE! 0 0 0 0 0 -

DAY 3 SQUAT SQUAT VARIANT

SETS 1 1

REPS 1 6

WEIGHT 0 0

SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

1 2 1 4 3 3 4 3 -

6 7 4 4 8-10 12-15 12-15 30-60s -

0 0 0 0 0 0 0 0 -

DAY 4 SQUAT VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 9 6 7 10-12 10-12 10-12 12-15 12-15 20-40s 8-10 -

WEIGHT #VALUE! 0 0 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 6 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS CHIN-UPS CABLE CRUNCHES MCGILL BIG 3

SETS 1 2 4 3 1 3 3 3 3

REPS 2 1 3 8 8-10 8-10 10-12 12-20 15-20

WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

DAY 2 DEADLIFT FLAT DB PRESS SEATED SHOULDER PRESS CHEST SUPPORTED ROW SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 3 8-10 8-10 8-10 10-12 10-12 15+ -

WEIGHT #VALUE! 0 0 0 0 0 -

DAY 3 SQUAT SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS

SETS 1 1 1 2 1 4 3 3

REPS 1 5 5 6 3 3 7-8 10-12

WEIGHT 0 0 0 0 0 0 0 0

TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

4 3 -

10-12 30-60s -

0 0 -

DAY 4 SQUAT VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 8 5 5 10-12 10-12 8-10 10-12 10-12 20-40s 8-10 -

WEIGHT #VALUE! 0 0 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

WEEK 9 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS BELT SQUAT / LEG PRESS BELT SQUAT / LEG PRESS CHIN-UPS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 2 4 3 1 3 3 3 3 -

REPS 1 1 2 8 8-10 8-10 10-12 12-20 15-20 -

WEIGHT 0 0 #VALUE! #VALUE! 0 0 0 0 -

DAY 2 DEADLIFT FLAT DB PRESS SEATED SHOULDER PRESS CHEST SUPPORTED ROW SINGLE LEG HAMSTRING CURLS DB REVERSE FLYS DEADBUGS TOTAL DEADLIFT VOLUME

SETS 4 3 3 4 3 3 3 -

REPS 3 8-10 8-10 8-10 10-12 10-12 15+ -

WEIGHT #VALUE! 0 0 0 0 0 -

DAY 3 SQUAT SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS BENCH PRESS GHD BACK EXTENSIONS WIDE GRIP LAT PULLDOWNS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 1 1 2 1 4 3 3 4 3 -

REPS 1 3 3 4 1 2 7-8 10-12 10-12 30-60s -

WEIGHT 0 0 0 0 0 0 0 0 0 0 -

DAY 4 SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SPLIT SQUAT OPTION STAGGERED STANCE DB RDLs INCLINE CHEST PRESS DB LATERAL RAISES DB HAMMER CURLS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 4 1 3 3 3 3 3 3 3 3 -

REPS 7 5 5 10-12 10-12 8-10 10-12 10-12 20-40s 8-10 -

WEIGHT #VALUE! 0 0 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Volume

Weekly Bench Volume

Volume #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Volume #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

Weekly Deadlift Volume

Volume #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

WEEK 3 DAILY VOLUME 0 0 #VALUE! #VALUE! #VALUE! #VALUE!

RPE 7.5 8 7-8 -

TEMPO -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 0

RPE 7 7.5

TEMPO -

0 0 0 0 0 0

7.5 7-8 7-8 7-8 -

-

DAILY VOLUME #VALUE! 0 0 #VALUE! 0

RPE 7.5 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

RPE 7 7 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 6 DAILY VOLUME 0 0 #VALUE! #VALUE! -

#VALUE! #VALUE!

-

-

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 0 0 0 0 0 -

RPE 6 6.5 6 7-8 7-8

TEMPO -

0 0

7-8 -

-

DAILY VOLUME #VALUE! 0 0 #VALUE! 0

RPE 6 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 9 DAILY VOLUME 0 0 #VALUE! #VALUE! #VALUE! #VALUE!

RPE 8-9 8-9 7-8 -

TEMPO -

DAILY VOLUME #VALUE! #VALUE!

RPE 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME 0 0 0 0 0 0 0 0

RPE 8 8 8-8.5 7-8 7-8 7-8 -

TEMPO -

DAILY VOLUME #VALUE! 0 0 #VALUE! 0 END OF WEEK BODY WEIGHT: 0.0

RPE 8 7-8 7-8 7-8 7-8 7-8 -

TEMPO -

NOTES 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. DO THESE WEIGHTED IF POSSIBLE. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES -

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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

NOTES 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 EACH SIDE. NOTES 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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT SET. -

NOTES 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 EACH SIDE. NOTES 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. WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

NOTES WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT. CIRCUIT / GIANT 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

DAY'S COMMENTS

DAY'S COMMENTS

YOUR RPE GUIDE

If you need a more concrete guide as to how RPE tra reps at the top and the RPE to the left and get a goo listed here up or down to suit the conditions of the d SQUAT

???

RPE / REPS

1

2

10 9.5 9 8.5 8 7.5 7 6.5 6

??? #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

5.5 5 4

#VALUE! #VALUE! #VALUE!

BENCH PRESS

#VALUE! #VALUE! #VALUE!

???

RPE / REPS

1

2

10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4

??? #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

DEADLIFT

???

RPE / REPS

1

2

10 9.5 9 8.5

??? #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE!

8 7.5 7 6.5 6 5.5 5 4

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

VARIANT / OTHER

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

0

RPE / REPS

1

2

10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4

0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0

UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve part RPE is subjective as it can vary from person to p amount of effort put into the lift. The RPE scale tech above 10 is a failed lift/set.

Many times, when just getting into RPE or explainin an RPE of 8, this would be most easily understood b to have a set of 5 @ an RPE of 9, we would say that simple way of quickly getting into RPE.

As you use RPE more frequently and learn about it a see that the RPE of a top set, working set or warm-u RPE of 7 and when we actual execute this top set, th to drop the back down weight by 5 to 10% to ensure

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. 16. Front Foot Elevated Jefferson Split Squat. 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 warm-up or mix and match to suit your personal warm-ups need

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 rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3

DENSITY PROTOCOL EXPLAINED

Perform a set with a weight you can do for 12 to 15 reps and be 1 rest period solely up to you! Try to overload 5 to 10lbs weekly on

to how RPE translates to percentages of your 1RM, you can take a look at ft and get a good estimate as to what your weight for the day could be. The nditions of the day.

3

4

5

6

7

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

3

4

5

6

7

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

3

4

5

6

7

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

← ENTER ANY MAX

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

If you have another lift of variant of a main lift tha percenatges based on RPE for, Use this chart!

3

4

5

6

7

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 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 0 0 0 0 0 0

Rate of Percieved Exertions and is a method used to communicate the inten om person to person but an example of an objective aspect of RPE is the b RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used

RPE or explaining it to someone, the simpliest way to do so is by comparing y understood by saying that the athlete should pick a weight that that wou would say that the athlete should pick a weight that would leave them 1 re E.

learn about it as it relates to you in particular, you will see that it is much m g set or warm-up should impact our weight selection for the sets to come. F e this top set, the RPE was closer to a 9; In this case althought the recomme o 10% to ensure that our effort on the day isn't above what it should be and

youtube/google search.)

, If you have a routine that works for then you should feel free to continue it. You can also ad nal warm-ups needs.

youtube/google search.)

ns 3x10.

y for everyone, based on your needs you can perform these 2-4 times a week after training se

8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.

to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set to 10lbs weekly on the initial set of 12 to 15 reps (If possible).

an take a look at the personalized charts below. Using this chart you can ta day could be. Then based on the warm-ups and how you feel, you can adju

8

9

10

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

8

9

10

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

8

9

10

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

nt of a main lift that you want to calculate Use this chart!

8

9

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 0 0 0 0 0 0 0 0 0

municate the intensity or recommended intensity of a particular lift or set. F ct of RPE is the bar speed during the lift, which can fairly reliably be used t y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a

o is by comparing it to RIR (Reps In Reserve). For example if we were to hav ght that that would be 2 reps away from failure with after completing 5 rep d leave them 1 rep away from failure after completing 5 reps. This is one of

e that it is much more nuanced that just simply "I could do 2 more reps" & he sets to come. For example, if we had a recommended top set of 5 @ a re ght the recommended back downs are at a particular % or % drop, it would at it should be and that we continue to manage fatigue smartly.

ue it. You can also add to this

week after training sessions or on

reps.

ith the number of sets, reps and

DEADLIFT VARIANT

DEFICIT DEADLI BLOCK PULL PAUSED DEADLI

harts below. Using this chart you can take a look at the rm-ups and how you feel, you can adjust the weight

ded intensity of a particular lift or set. For the most e lift, which can fairly reliably be used to judge the 6 is classified as too effortless to rank and anything

Reserve). For example if we were to have a set of 5 @ from failure with after completing 5 reps & If we were e after completing 5 reps. This is one of the most

t just simply "I could do 2 more reps" & you will also had a recommended top set of 5 @ a recommended are at a particular % or % drop, it would be smart for us to manage fatigue smartly.

WARM-UP GUIDE / HOW TO

1. Increase your heart rate and increase your core tempreature. You can utilize the st 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 rigidity and tension throughout the movements.

SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3

can utilize the stationary bike, tread mill, rower or do a movement in

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

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