SSTT X Jamal Browner 12 Week Vol. 3 QMQJVD [PDF]

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Welcome to your Jamal Browner x StrengthStudioT see the detailed program breakdown video and co can find all the exclusive videos by Jamal & his Coac hab" sheet is where you'll see your personalized R you'll see info on how you can add a 5th day to th your body weight and no

Note: You need to open this program on Goo

We made sure to make this program as deta

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

rengthStudioTT Training program! This document consists of six (6) sheets. n video and contact us if you need to. The "Start" sheet is where you'll ente mal & his Coach (Top Right). The "Your Program" sheet is where you will se personalized RPE recommendation charts and further information on recom 5th day to this program. The "Tracker" sheet is where you can see an analy weight and notes. PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO

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

WATCH THE FULL PROGRAM BREAKDOWN VIDE

Program Breakdow

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

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s program, you can check out our 1-on-1 strength coaching service. Once co Be sure to let us know you came from this Prog

1-On-1 Coaching!

six (6) sheets. The "Welcome" sheet is the sheet you're on now and where ere you'll enter your information before you start the program and also wh ere you will see your 12 weeks of programming laid out. The "RPE, Warm-u ation on recommendations for the program. The "Optional Day - 5" sheet i an see an analysis of your work done on the program so far and also keep a KDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED.

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

EAKDOWN VIDEO HERE:

eakdown!

ns that are not answered in this document, feel free to email or DM us belo

ervice. Once coaching spots are available you can get $40 off of your first 2 from this Program!

ching!

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

t is the sheet you're on now and where you can fore you start the program and also where you ogramming laid out. The "RPE, Warm-ups & Preprogram. The "Optional Day - 5" sheet is where e on the program so far and also keep a track of RE GETTING STARTED.

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!

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 4 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 3 - Conventional pullers should lean toward a 1

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

QUESTIONNAIRE - PART 3 - BENCH P

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

QUESTIONNAIRE - PART 4 - DEADL

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

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← 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 below based on your experience lifting

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 n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech

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.

- BENCH PRESS

our ability to handle/recover from volume for the Bench Press

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 Bench Press:

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.

4 - DEADLIFT

our ability 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

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

our technique on the Deadlift:

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 THE T

SQUAT

WATCH THE EXCLUSIVE BREA

SQUAT BENCH & WARM UP DEADLIFT

your experience lifting, these selections will impact your program sig

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

questions. han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean with 2 or 3 if your technique is really solid.

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.

for the Bench Press:

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 Bench Press?

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

for the Deadlift:

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 Deadlift?:

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 CLOSE GRIP FEET UP BENCH PRESS

INCLINE BENCH PRESS

WATCH THE TUTORIALS HERE:

BENCH PRESS

DEADLIFT

HE EXCLUSIVE BREAKDOWN & TIPS VIDEOS HERE:

ARM UP

t your program significantly:

Sleep & Light Work/School hours)

ft) you should lean toward 2.

a lot of volume on this lift and recover well.

y efficient)

the Squat?:

a lot of volume on this lift and recover well.

y efficient)

the Bench Press?:

a lot of volume on this lift and recover well.

y efficient)

the Deadlift?:

is document. ercentage drop.

5% if the RPE is too high!

DEADLIFT VARIANT DEADLIFT DEFICIT DEADLIFT BLOCK PULL 2 POSITION PAUSED DEADLIFT PAUSED DEADLIFT STIFF LEGGED SUMO ROMANIAN DEADLIFTS

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

TEMPO DEADLIFT

S-RST

S-TI

6

4

B-RST

B-TI

6

4

D-RST

D-TI

6

4

1 2 3

BE SURE TO TAG: @STRENGTHSTUDIOTT & @JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW SOME LOVE!

ALL THE ACESSORIES HAVE A DROP DOWN MENU WITH MULTIPLE OPTIONS. YOU CAN CLICK ON THE ACCESSORY ITSELF AND OPEN THE MENU TO SELECT.

DROP DOWN → DROP DOWN → DROP DOWN →

DROP DOWN → DROP DOWN → DROP DOWN →

DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS SINGLE LEG EXTENSIONS HAMSTRING CURLS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 3 1 2 3 3 3 3 3 -

REPS 4 4 7 9 12-15 12-15 12-15 12-20 15-20 -

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS WIDE GRIP PULLDOWNS SHOULDER Ys Ts Ws DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 2 1 1 3 4 3 3 -

REPS 4 5 0 1 6 10-12 DENSITY 8-10 15+ -

DAY 3 SQUAT VARIANT

SETS 1

REPS 1

DROP DOWN → DROP DOWN → DROP DOWN →

DROP DOWN → DROP DOWN →

SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS MACHINE CHEST PRESS SKULL CRUSHERS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

3 1 2 4 4 4 3 -

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

DAY 4 DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS DB LATERAL RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 3 1 2 3 4 4 3 3 -

REPS 3 4 1 8 7 10-12 12-15 20-40s 8-10 -

DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS SINGLE LEG EXTENSIONS HAMSTRING CURLS CABLE CRUNCHES MCGILL BIG 3 -

SETS 1 4 1 3 3 3 3 3 3 -

REPS 4 4 7 9 12-15 12-15 12-15 12-20 15-20 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS WIDE GRIP PULLDOWNS SHOULDER Ys Ts Ws DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 3 1 1 4 4 3 3 -

REPS 4 5 0 1 6 10-12 DENSITY 8-10 15+ -

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS MACHINE CHEST PRESS SKULL CRUSHERS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 3 4 4 4 3 -

REPS 1 8 6 6 8-10 12-15 12-15 30-60s -

DAY 4 DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS DB LATERAL RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 1 3 4 4 4 3 3 -

REPS 3 4 1 8 7 10-12 12-15 20-40s 8-10 -

YOU CAN CHANGE SOME OR ALL OF YOUR ACCESSORIES FOR THE SECOND HALF OF THIS PROGRAM.

DROP DOWN → DROP DOWN → DROP DOWN →

DROP DOWN → DROP DOWN → DROP DOWN →

DROP DOWN → DROP DOWN → DROP DOWN →

DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS FRONT FOOT ELEVATED SPLIT SQUATS NORDIC CURLS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

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

REPS 3 3 3 5 7 8-10 8-10 8-10 12-20 15-20 -

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS UPRIGHT ROWS DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 4 1 4 3 2 3 -

REPS 3 3 4 1 5 10-12 DENSITY 8-10 15+ -

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS WEIGHTED PUSH-UPS TRICEP PUSHDOWNS WEIGHTED PLANKS -

SETS 1 4 1 3 4 4 4 3 -

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

DROP DOWN → DROP DOWN →

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

DAY 4 DEADLIFT DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS LU RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

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

REPS 3 3 3 1 8 7 10-12 12-15 20-40s 8-10 -

DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS FRONT FOOT ELEVATED SPLIT SQUATS NORDIC CURLS CABLE CRUNCHES MCGILL BIG 3

SETS 1 1 4 1 3 3 3 3 3 3

REPS 2 2 2 4 6 8-10 8-10 8-10 12-20 15-20

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS UPRIGHT ROWS DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 4 1 4 3 2 3 -

REPS 2 2 3 1 4 10-12 DENSITY 8-10 15+ -

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS WEIGHTED PUSH-UPS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 3 4 4 4 3 -

REPS 1 5 4 4 6-8 8-10 10-12 30-60s -

DAY 4 DEADLIFT DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS LU RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 6 1 3 4 4 4 3 3 -

REPS 2 2 1 1 8 7 10-12 12-15 20-40s 8-10 -

SINGLE LEG EXTENSIONS BULGARIAN SPLIT SQUATS FRONT FOOT ELEVATED SPLIT SQUATS

REVERSE HYPER EXTENSIONS GLUTE BRIDGES BACK EXTENSION GHD PEC DECK CABLE FLYS MACHINE CHEST PRESS

DB FLYS

CORE / STABILITY OPTION CABLE CRUNCHES MCGILL BIG 3 DEADBUGS WEIGHTED PLANKS PLANKS GHD CRUNCHES SIDE PLANKS PALOFF PRESSES SUPINE 90/90 BREATHING REVERSE PLANKS

ACCESSORY OPTIONS GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS GOOD MORNINGS CHIN-UPS DB RDLS WIDE GRIP PULLDOWNS 45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS REVERSE HYPER-EXTENSIONSPULL-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 SEATED SHOULDER PRESS SHOULDER Ys Ts Ws

CABLE CRUNCHES MCGILL BIG 3 DEADBUGS WEIGHTED PLANKS SIDE PLANKS PALOFF PRESSES

TRICEP PUSHDOWNS SKULL CRUSHERS DB TRICEP KICK BACKS TRICEP OVERHEAD EXTENSIONS

WEEK 1 / INTRO WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

RPE 6 6.5 7-8 7-8 7-8 -

TEMPO -

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

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

RPE 6 6 6 5,6 7-8 7-8 7-8 -

TEMPO -

WEIGHT 0

DAILY VOLUME 0

RPE 6

TEMPO -

-

0 0 0 0 0 0 0 -

0 0 0 0 0

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

-

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

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

RPE 6 6 7-8 7-8 -

TEMPO -

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

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 4 WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 -

-

-

0 0

-

-

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

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

RPE 7.5 7 7 6,7,8 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 6,7,8 7.5 7-8 7-8 7-8 -

TEMPO -

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

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

RPE 7.5 7 7-8 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 7 WEIGHT 0 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

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

TEMPO -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

RPE 6 7 5,6,7 7-8 7-8 7-8 -

TEMPO -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 -

RPE 7 5,6,7 6 7-8 7-8 7-8 -

TEMPO -

-

-

0 0

-

-

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

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

RPE 6 7 7-8 7-8 -

TEMPO -

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

TEMPO -

END OF WEEK BODY WEIGHT: 0.0

WEEK 10 WEIGHT 0 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 -

-

-

0 0

-

-

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

RPE 8 7 6,7,8 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 6,7,8 6.5 7-8 7-8 7-8 -

TEMPO -

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

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

RPE 8 7 7-8 7-8 -

TEMPO -

END OF WEEK BODY WEIGHT:

0.0

RAL RAISES

INCLINE DB PRESS FLAT DB PRESS INCLINE BARBELL PRESS MACHINE CHEST PRESS WEIGHTED PUSH-UPS

BARBELL GLUTE BRIDGES HIP THRUSTERS

WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - D2 - REST - D3 - REST - D4 - REST - D1 NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE. SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET. CLICK HERE FOR AN EXPLAINATION OF "DENSITY". EACH SIDE. NOTES -

SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. -

NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE. SETS SHOULD BE RPE 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. SETS SHOULD BE RPE 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE.

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. SETS SHOULD BE RPE 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

DAY'S COMMENTS

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DAY'S COMMENTS

Week

Weekly Squat Cumulative Volume

1 2 3 4 5 6 7 8 9 10 11 12

Week 1 2 3 4 5 6 7 8 9 10 11 12

Weekly Bench Cumulative Volume

Weekly Deadlift Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12

WEEK 2 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS SINGLE LEG EXTENSIONS HAMSTRING CURLS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 3 3 3 3 3 3 -

REPS 4 4 7 9 12-15 12-15 12-15 12-20 15-20 -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS WIDE GRIP PULLDOWNS SHOULDER Ys Ts Ws DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 3 1 1 4 4 3 3 -

REPS 4 5 0 1 6 10-12 DENSITY 8-10 15+ -

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

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

DAY 3 SQUAT VARIANT

SETS 1

REPS 1

WEIGHT 0

DAILY VOLUME 0

SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS MACHINE CHEST PRESS SKULL CRUSHERS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

4 1 3 4 4 4 3 -

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

0 0 0 0 0 0 0 -

0 0 0 0 0

DAY 4 DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS DB LATERAL RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 1 3 4 4 4 3 3 -

REPS 3 4 1 8 7 10-12 12-15 20-40s 8-10 -

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

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

WEEK 5 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS SINGLE LEG EXTENSIONS HAMSTRING CURLS CABLE CRUNCHES MCGILL BIG 3 -

SETS 1 4 1 3 3 3 3 3 3 -

REPS 4 4 7 9 12-15 12-15 12-15 12-20 15-20 -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

0 0

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS WIDE GRIP PULLDOWNS SHOULDER Ys Ts Ws DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 3 1 1 4 4 3 3 -

REPS 4 5 0 1 5 10-12 DENSITY 8-10 15+ -

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

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

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS MACHINE CHEST PRESS SKULL CRUSHERS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 3 4 4 4 3 -

REPS 1 7 6 6 8-10 12-15 12-15 30-60s -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 4 DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS DB LATERAL RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 1 3 4 4 4 3 3 -

REPS 3 4 1 8 7 10-12 12-15 20-40s 8-10 -

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

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

WEEK 8 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS FRONT FOOT ELEVATED SPLIT SQUATS NORDIC CURLS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

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

REPS 3 3 3 5 7 8-10 8-10 8-10 12-20 15-20 -

WEIGHT 0 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS UPRIGHT ROWS DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 4 1 4 3 2 3 -

REPS 3 3 4 1 5 10-12 DENSITY 8-10 15+ -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS WEIGHTED PUSH-UPS TRICEP PUSHDOWNS WEIGHTED PLANKS -

SETS 1 4 1 3 4 4 4 3 -

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

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

0 0

DAY 4 DEADLIFT DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS LU RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

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

REPS 3 3 3 1 8 7 10-12 12-15 20-40s 8-10 -

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

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

WEEK 11 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS FRONT FOOT ELEVATED SPLIT SQUATS NORDIC CURLS CABLE CRUNCHES MCGILL BIG 3

SETS 1 1 4 1 3 3 3 3 3 3

REPS 1 1 2 4 6 8-10 8-10 8-10 12-20 15-20

WEIGHT 0 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

0 0

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS UPRIGHT ROWS DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 4 1 4 3 2 3 -

REPS 1 1 2 1 4 10-12 DENSITY 8-10 15+ -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS WEIGHTED PUSH-UPS TRICEP PUSHDOWNS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 3 4 4 4 3 -

REPS 1 5 4 4 6-8 8-10 10-12 30-60s -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 4 DEADLIFT DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS LU RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 6 1 3 4 4 4 3 3 -

REPS 1 1 1 1 7 6 10-12 12-15 20-40s 8-10 -

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

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

0.0

Weekly Squat Cumulative Volume Cumulative Volume

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

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

Weekly Deadlift Cumulative Volume Cumulative Volume 0 0 0 0 0 0 0 0 0 0 0 #VALUE!

EK 2 RPE 6 6.5 7-8 7-8 7-8 -

TEMPO -

RPE 6 6 6 5,6,7 7-8 7-8 7-8 -

TEMPO -

RPE 6

TEMPO -

-

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

-

RPE 6 6 7-8 7-8 -

TEMPO -

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

TEMPO -

BODY WEIGHT: 0

EK 5

-

-

-

RPE 8.5 8 7 6.5,7.5,8.5 7-8 7-8 7-8 -

TEMPO -

RPE 7 6.5,7.5,8.5 8 7-8 7-8 7-8 -

TEMPO -

RPE 8.5 7 7-8 7-8 -

TEMPO -

BODY WEIGHT: 0

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

TEMPO -

RPE 6.5 7 5.5,6.5,7.5 7-8 7-8 7-8 -

TEMPO -

RPE 7 5.5,6.5,7.5 6.5 7-8 7-8 7-8 -

TEMPO -

-

-

-

RPE 6.5 7 7-8 7-8 -

TEMPO -

RPE 8-9 7-8 7-8 7-8 7-8 -

TEMPO -

BODY WEIGHT: 0

K 11

-

-

-

RPE 8-9 7 6.5,7.5,8.5 7-8 7-8 7-8 -

TEMPO -

RPE 7 6.5,7.5,8.5 6.5 7-8 7-8 7-8 -

TEMPO -

RPE 8-9 7 7-8 7-8 -

TEMPO -

BODY WEIGHT:

0

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE. SETS SHOULD BE RPE 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET. CLICK HERE FOR AN EXPLAINATION OF "DENSITY". EACH SIDE. NOTES -

SETS SHOULD BE RPE 5, 6, 7 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. -

NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE. SETS SHOULD BE RPE 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE.

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. SETS SHOULD BE RPE 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

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

ENTER YOUR OPENING ATTEMPTS FOR THE TEST DAY → DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

Week

Weekly Squat Volume

1 2 3 4 5 6 7 8 9 10 11 12

Week 1 2 3 4 5 6 7 8 9 10 11 12

Weekly Bench Volume

Weekly Deadlift Volume Week 1 2 3 4 5 6 7 8 9 10 11 12

WEEK 3 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS SINGLE LEG EXTENSIONS HAMSTRING CURLS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 4 1 3 3 3 3 3 3 -

REPS 4 4 7 9 12-15 12-15 12-15 12-20 15-20 -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS WIDE GRIP PULLDOWNS SHOULDER Ys Ts Ws DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 3 1 1 4 4 3 3 -

REPS 4 5 0 1 6 10-12 DENSITY 8-10 15+ -

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

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

DAY 3 SQUAT VARIANT

SETS 1

REPS 1

WEIGHT 0

DAILY VOLUME 0

SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS MACHINE CHEST PRESS SKULL CRUSHERS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

4 1 3 4 4 4 3 -

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

0 0 0 0 0 0 0 -

0 0 0 0 0

DAY 4 DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS DB LATERAL RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 1 3 4 4 4 3 3 -

REPS 3 4 1 8 7 10-12 12-15 20-40s 8-10 -

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

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

WEEK 6 / DELOAD DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS SINGLE LEG EXTENSIONS HAMSTRING CURLS CABLE CRUNCHES MCGILL BIG 3 -

SETS 1 3 1 3 3 3 3 3 3 -

REPS 4 4 7 9 12-15 12-15 12-15 12-20 15-20 -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

0 0

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS WIDE GRIP PULLDOWNS SHOULDER Ys Ts Ws DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 2 1 1 3 4 3 3 -

REPS 4 5 0 1 5 10-12 DENSITY 8-10 15+ -

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

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

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS MACHINE CHEST PRESS SKULL CRUSHERS WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

SETS 1 3 1 2 4 4 4 3 -

REPS 1 7 6 6 8-10 12-15 12-15 30-60s -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0

DAY 4 DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS DB LATERAL RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 4 1 2 3 4 4 3 3 -

REPS 3 4 1 8 7 10-12 12-15 20-40s 8-10 -

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

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

WEEK 9 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT SEATED SHOULDER PRESS FRONT FOOT ELEVATED SPLIT SQUATS NORDIC CURLS CABLE CRUNCHES MCGILL BIG 3 TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

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

REPS 2 2 2 4 6 8-10 8-10 8-10 12-20 15-20 -

WEIGHT 0 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

DAY 2 BENCH PRESS BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS UPRIGHT ROWS DEADBUGS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 4 1 4 3 2 3 -

REPS 2 2 3 1 4 10-12 DENSITY 8-10 15+ -

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 0 0 0

DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) BENCH PRESS (VARIED GRIP) SEAL ROWS WEIGHTED PUSH-UPS TRICEP PUSHDOWNS WEIGHTED PLANKS -

SETS 1 4 1 3 4 4 4 3 -

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

WEIGHT 0 0 0 0 0 0 0 0 -

DAILY VOLUME 0 0 0 0 -

TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

-

-

-

0 0

DAY 4 DEADLIFT DEADLIFT DEADLIFT BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS LU RAISES SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 1 1 6 1 3 4 4 4 3 3 -

REPS 2 2 1 1 8 7 10-12 12-15 20-40s 8-10 -

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

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

OPENING ATTEMPTS FOR TEST DAY

SQUAT

???

BENCH PRESS

???

DEADLIFT

???

DAY 1 SQUAT BENCH PRESS DEADLIFT DEADLIFT NEUTRAL GRIP PULL-DOWNS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME

SETS 4 3 1 6 2 -

WEEK 12 / TEST REPS 5 6 1 1 6-8 -

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

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

DAY 2 SQUAT SQUAT BENCH PRESS BENCH PRESS TRICEP PUSHDOWNS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME

DAY 3 SQUAT BENCH PRESS DEADLIFT -

SETS 1 4 1 4 2 -

SETS 1 1 1 -

REPS 1 2 1 2 8-10 -

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

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

REST FOR 2 OR 3 DAYS BETW

REPS 1 1 1 -

WEIGHT 0 0 0 -

DAILY VOLUME 0 0 0 -

END OF WEEK BODY WEIGHT: 0.0

Weekly Squat Volume Volume

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

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

Weekly Deadlift Volume Volume 0 0 0 0 0 0 0 0 0 0 0 #VALUE!

K3 RPE 6.5 7 7-8 7-8 7-8 -

TEMPO -

RPE 6.5 7 7 5.5,6.5,7.5 7-8 7-8 7-8 -

TEMPO -

RPE 7

TEMPO -

-

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

-

RPE 7 7 7-8 7-8 -

TEMPO -

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

TEMPO -

ODY WEIGHT:

DELOAD

-

ODY WEIGHT:

-

-

RPE 6 5 7 6.5,7.5 7-8 7-8 7-8 -

TEMPO -

RPE 7 6.5,7.5 6 7-8 7-8 7-8 -

TEMPO -

RPE 6 7 7-8 7-8 -

TEMPO -

K9 RPE 7 7 7-8 7-8 7-8 -

TEMPO -

RPE 7 7 5.5,6.5,7.5 7-8 7-8 7-8 -

TEMPO -

RPE 7 5.5,6.5,7.5 6.5 7-8 7-8 7-8 -

TEMPO -

-

-

-

RPE 7 7 7-8 7-8 -

TEMPO -

RPE 6 -

TEMPO -

ODY WEIGHT:

/ TEST

RPE 6 -

TEMPO -

DAYS BETWEEN DAY 2 AND DAY 3.

ODY WEIGHT:

RPE 9-10 9-10 9-10 -

TEMPO -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE. SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. CLICK HERE FOR AN EXPLAINATION OF "DENSITY". EACH SIDE. NOTES -

SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. -

NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE. SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE/EACH EXERCISE. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. EACH SIDE. NOTES SETS SHOULD BE RPE 5.5, 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET. 1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. -

NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. -

WEEK 12 RECOMMENDED TRAINING SPLIT

D1 - REST - D2 - REST - REST - D3 ADDITIONAL NOTES -

N DAY 2 AND DAY 3.

ADDITIONAL NOTES -

ADDITIONAL NOTES 1RM TEST. 1RM TEST. 1RM TEST. -

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

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!

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DEADLIFT

???

RPE / REPS

1

2

10 9.5 9 8.5

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

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8 7.5 7 6.5 6 5.5 5 4

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VARIANT / OTHER

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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

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

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3

4

5

6

7

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3

4

5

6

7

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← ENTER ANY MAX

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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.)

WATCH THE MOBILITY VIDEOS HE

BONUS MOBILITY

, 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).

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

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8

9

10

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8

9

10

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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.

ILITY VIDEOS HERE:

MOBILITY

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 a movement in place for 3-5 mins at a moderate or low intensity.

2. Choose 3-4 of the listed movements to the left of this (based on what your first ma

3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F breathing, bracing, rigidity and tension throughout the movements.

SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3

can utilize the stationary bike, tread mill, rower or do

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

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

OPTIONAL DAY 5 - GPP DAY

For this program, if you would like to train 5 days w

1 - Add in the 5th training day on the rest day that is 2 - Your 5th day should be made up of 1 conditionin 3 - Choose the movements you do from this list:

a - Conditioning: Tread

b - Single arm shoulder c - Shoulder trio. d - Incline Ys Ts Ws. e - Pull-ups.

f - Tricep overhead ext g - Incline DB flys. h - Hack Squat.

i - Seated calve raise.

j - DB Curls with a twis k - DB Shrugs. l - Farmers Carry.

*This list

4 - Your conditioning movement should be anywher

5 - Your accessories should be 3 sets & 8-12 reps eac

6 - If you do feel like the program is becoming too ta

Build your own Day 5 Below, onc

CLICK THERE ON EACH "OPTION" TO OPEN THE DROP DOWN MENU AND CHOOSE YOUR EXERCISES →

DAY 5 CARDIO OPTION EXERCISE OPTION EXERCISE OPTION EXERCISE OPTION EXERCISE OPTION

EXERCISE OPTION SINGLE ARM DB SHOULDER PRESS

SHOULDER TRIO INCLINE Ys Ts Ws PULL-UPS TRICEP OVERHEAD EXTENSIONS INCLINE DB FLYS HACK SQUAT SEATED CALVE RAISE DB CURLS DB SHRUGS FARMERS CARRY CARDIO OPTION TREADMILL ROWER STAIRMASTER AIR BIKE SLED PUSHES SLED PULLS FARMERS CARRY SPRINTS JUMP ROPE BURPEES BOX JUMPS

ke to train 5 days weekly, you can add in an additional training session by f

the rest day that is typically carded between training weeks. (i.e. after day up of 1 conditioning movement followed by 4-5 accessory movements.

o from this list:

Conditioning: Treadmill, bike, walk, jog.

Single arm shoulder press.

houlder trio.

ncline Ys Ts Ws.

Pull-ups.

ricep overhead extension.

ncline DB flys.

Hack Squat.

eated calve raise.

B Curls with a twist.

DB Shrugs.

armers Carry.

*This list is included because most other exercises can impact pe

should be anywhere from 15-25mins.

ets & 8-12 reps each. RPE should range from 6-8.

is becoming too taxing or your recovery is impacted negatively, then you s

*Example of how you can structure your

n Day 5 Below, once you select your options you can fill in the reps and set

SETS REPS WEIGHT 1 0 0 0 0 0 0 0 0 0 0 0 0 0

DAILY VOLUME -

nal training session by following the points below:

ng weeks. (i.e. after day 4 & before day 1). cessory movements.

exercises can impact performance on your main days.*

ed negatively, then you should cut out the 5th day for the 2nd phase of the

w you can structure your day 5.*

an fill in the reps and sets you would like to do and refer to this on your Da

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

TEMPO -

DEADLIFT VARIANT

DEFICIT DEADL BLOCK PULL PAUSED DEADL

wing the points below:

& before day 1).

rmance on your main days.*

uld cut out the 5th day for the 2nd phase of the program.

y 5.*

ou would like to do and refer to this on your Day 5's:

NOTES -

SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3

TRACKER & ANALYSIS

Welcome to the program tracker sheet. In the table week in the "Your Program" tab so you can enter yo column to record your thoughts. Everything else wil visually!

WEEKLY LOG TRAINING WEEK

END OF WEEK BODY W

Start

???

1 (INTRO WEEK)

0.0

2

0.0

3

0.0

4

0.0

5

0.0

6 (DELOAD)

0.0

7

0.0

8

0.0

9

0.0

10

0.0

11

0.0

12 (TEST WEEK)

0.0

GRAPHS

1.0

0.9

1.0

0.9

0.8

0.7

BODY WEIGHT

0.6

0.5

0.4

0.3

0.2

0.1

0.0

1

0.0

0.0

0.0

0.0

Start

1 (INTRO WEEK)

2

3

VOLUME

1

1

0

0

0

0

1

2

3

VOLUMe

1

1

0

0

0

0

0

0

0

0

1

2

3

t. In the table below you can keep track of your performance throughout t u can enter your body weight there. You can keep track of the weeks in wh ything else will be auto generated as you fill out the program itself with yo

NUMBER OF HARD SETS

F WEEK BODY WEIGHT

SQUAT

BENCH PRESS

DEADLIFT

???

-

-

-

0.0

11

13

8

0.0

14

17

10

0.0

14

17

10

0.0

14

17

10

0.0

14

17

10

0.0

11

14

9

0.0

15

18

11

0.0

15

18

11

0.0

15

18

13

0.0

15

18

13

0.0

15

18

13

0.0

10

9

8

END OF WEEK BODY WEIGHT

END OF WEEK BODY WEIGHT

0.0

0.0

0.0

0.0

0.0

0.0

3

4

5

6 (DELOAD)

7

8

WEEK

Weekly Volume For Each Main Lift

Weekly Volume For Each Main Lift

0

0

0

0

0

0

3

4

5

6

7

8

WEEK

Weekly Cumulati ve Volume For Each Main

0

0

0

0

0

0

0

0

0

0

0

0

3

4

5

6

7

8

WEEK

ance throughout the program. The end of week body weight column brings of the weeks in which you did the optional 5th day or not in the 5th Day co ram itself with your weekly numbers. There are also some graphs at the bo

TOTAL TRAINING VOLUME SQUAT

BENCH PRESS

DEADLIFT

-

-

-

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T

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T

0.0

0.0

0.0

0.0

0.0

0.0

7

8

9

10

11

12 (TEST WEEK)

or Each Main Lift

or Each Main Lift

0

0

0

0

0

0

7

8

9

10

11

12

lume For Each Main Lift

0

0

0

0

0

0

0

0

0

0

8

9

10

11

12

d of week body weight column brings data across from the bottom of each onal 5th day or not in the 5th Day column and you can write some notes in There are also some graphs at the bottom which show your progression/ re

5TH DAY (Y/N) -

AD

-

0.0

0.0

11

12 (TEST WEEK)

Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume

0

0

0

10

11

12

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

0

0

0

0

0

11

12

ss from the bottom of each training ou can write some notes in the notes h show your progression/ records

ADDITIONAL NOTES -

Squat Volume Bench Volume Deadlift Volume

DEADLIFT VARIANT

DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT

umulative Volume umulative Volume Cumulative Volume

ONAL NOTES -

SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT

1 2 3