SSTT X Jamal Browner 12 Week Vol. 4 [PDF]
Welcome to your Jamal Browner x StrengthStudi document consists of Eight (8) sheets. The "Welcom The "Start" sheet is wh
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Welcome to your Jamal Browner x StrengthStudi document consists of Eight (8) sheets. The "Welcom The "Start" sheet is where you'll enter your informa Program (RPE)" the RPE based version of your prog sheet is where you'll see your personalized RPE re see info on how you can add a 5th day to this pro
Note: You need to open this program on Goo
We made sure to make this program as deta
Email: Instagram:
Also we'd really appreciate it if you left a review what we can improve on in th
If you like the format and style of this program and
StrengthStudioTT Training program! PLEASE WATCH THE FULL PROGRAM B . The "Welcome" sheet is the sheet you're on now and where you can see r your information before you start the program and also where you can fin n of your program. The "Your Program (%)" is where you'll find the percent nalized RPE recommendation charts and further information on recommen ay to this program. The "FAQs" Sheet. The "Graphs & Tracker" sheet is whe and also keep a track of your body weight and n
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
Email Us! Our Instagram!
left a review on this program for us! Your feedback lets others know if this prove on in the future. You can go to our website at the link below and leav
Leave a Review!
program and you want to take your training to the next level, you can che we love to work with guys who have ran our training p
1-On-1 Coaching!
L PROGRAM BREAKDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTE e you can see the detailed program breakdown video and contact us if you ere you can find all the exclusive videos by Jamal & his Coach (Top Right). T nd the percentage based version of your program. The "RPE, Warm-ups & on recommendations for the program. The "Optional Day - 5" sheet is whe r" sheet is where you can see an analysis of your work done on the progra y weight and notes.
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
ers know if this is a good program for them and lets us know what we did w below and leave a review under this program itself. Thank you.
view!
el, you can check out our 1-on-1 coaching service. Once coaching spots are our training plans before!
hing!
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
N THIS SHEET BEFORE GETTING STARTED. This breakdown video and contact us if you need to. deos by Jamal & his Coach (Top Right). The "Your your program. The "RPE, Warm-ups & Pre-hab" m. The "Optional Day - 5" sheet is where you'll alysis of your work done on the program so far
one you can download the Microsoft Excel
ument, feel free to email or DM us below!
r them and lets us know what we did well and program itself. Thank you.
ching service. Once coaching spots are available
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 FOR EACH VARIANT →
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
- Based on your experience with RPE you can r They are both the same program and will both NOTE: If you are a beginner or just not very experienced
- 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 4 - Lifters with longer limbs or disadvantageous
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
Email: Instagram:
← ENTER YOUR CURRENT BEST LIFTS AND OTHER INFORMATION. DON'T INCLUDE YOUR UNIT OF MEASUREMENT 100KGS OR 100LBS SHOULD JUST BE "100". IF YOU DON'T KNOW YOUR MAX FOR A PARTICULAR MOVEMENT YOU CAN JUST ESTIMATE IT AND ADJUST UP OR DOWN BASED ON WEEK 1.
1 - GENERAL
PE you can run this program % based or RPE based. Just choose the nd will both be affected by this questionnaire the % based version ju
y experienced with RPE based training you can choose the "Your Program (%)" and
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 dvantageous leverages for a particular lift should pick 1.
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
Email Us! Our Instagram!
WATCH THE BRAND NEW TIPS & TU
MINDSET
SQUAT
Note: If you're looking for all the older videos from the intermediate vol. 2 & 3 you c check your confirmation emai
ased. Just choose the "Your Program (%)" or "Your Program (RPE)" s the % based version just has more suggested numbers based on you
he "Your Program (%)" and still adjust the some of the numbers given by the progra
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. uld pick 1.
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
D NEW TIPS & TUTORIALS HERE:
BENCH PRESS
DEADLIFT
ediate vol. 2 & 3 you can find them in the video link file for this program. Just our confirmation email!
Program (RPE)" sheet after filling out the questionnaire. ers based on your 1RMs. given by the program based on the recommended RPE.
your program significantly:
ep & Light Work/School hours)
you should lean toward 2.
ot of volume on this lift and recover well.
fficient)
e Squat?:
ot of volume on this lift and recover well.
fficient)
e Bench Press?:
ot of volume on this lift and recover well.
fficient)
e Deadlift?:
document. centage drop.
% if the RPE is too high!
DEADLIFT VARIANT
SQUAT VARIANT
DEADLIFT DEFICIT DEADLIFT BLOCK PULL 2 POSITION PAUSED DEADLIFT PAUSED DEADLIFT STIFF LEGGED SUMO ROMANIAN DEADLIFTS TEMPO DEADLIFT
HIGH BAR SQUAT PAUSED SQUAT PIN SQUAT SSB SQUAT TEMPO SQUAT FRONT SQUAT PAUSED SQUAT
S-RST
S-TI
6
4
B-RST
B-TI
6
4
D-RST
D-TI
6
4
1 YES
2 NO 3
BE SURE TO TAG: @STRENGTHSTUDIOTT & @JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW SOME LOVE!
MOST OF 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 →
IF YOU'RE WONDERING WHY BENCH HAS "0" SETS LISTED PLEASE CHECK THE FAQ PAGE! IT'S THE FIRST QUESTION.
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 1 2 1 2 1 3 3 3 -
REPS 5 5 6 6 9 10 10 MYO REPS 12-15 30-60s 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 3 3 4 4 3 3 -
REPS 5 5 3 0 12-15 10-12 10-12 10-12 15+ -
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 3 4 3 4 4 4 3 -
REPS 4 0 6 12-15 10-12 12-15 15-20 30-60s -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 4 1 4 4 3 3 3 3 3 -
REPS 4 4 1 9 7 8-10 12-15 12-15 20-30 15-20 -
DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT BELT SQUAT
SETS 1 4 1 1 2 1
REPS 4 4 5 5 8 9
BELT SQUAT BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 1 3 3 3 -
9 MYO REPS 12-15 30-60s 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 4 4 2 0 12-15 10-12 10-12 10-12 15+ -
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 2 0 6 12-15 10-12 12-15 15-20 30-60s -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS
SETS 1 4 1 4 4 3 3 3 3
REPS 3 4 1 8 8 8-10 12-15 12-15 20-30
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 →
CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 -
15-20 -
DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 2 2 4 1 2 1 3 3 3 -
REPS 3 4 4 6 8 8 MYO REPS 10-12 12-20 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 3 4 5 4 10-12 8-10 8-10 8-10 30-45s -
DAY 3 SQUAT VARIANT
SETS 1
REPS 1
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
1 3 4 3 4 4 4 3 -
6 5 5 10-12 8-10 10-12 10-12 30-60s -
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 1 4 4 3 3 3 3 3 -
REPS 3 4 4 1 9 8 6-8 10-12 10-12 20-40s 12-15 -
TOTAL DEADLIFT VOLUME
-
-
DAY 1 SQUAT SQUAT
SETS 1 2
REPS 2 3
SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 4 1 2 1 3 3 3 -
3 5 7 7 MYO REPS 10-12 12-20 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 2 3 4 3 10-12 8-10 8-10 8-10 30-45s -
DAY 3 SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 4 3 4 4 4 3 -
REPS 1 5 4 5 10-12 8-10 10-12 10-12 30-60s -
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT
SETS 1 1 3 1 4 4
REPS 2 3 3 1 7 6
REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 3 3 3 3 -
6-8 10-12 10-12 20-40s 12-15 -
CORE / STABILITY OPTION CABLE CRUNCHES MCGILL BIG 3 DEADBUGS WEIGHTED PLANKS PLANKS CHINESE SIDE BENDS GHD CRUNCHES GHD CORE ISO HOLD WEIGHTED V-UPS 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 DB CAMPORINI DL SINGLE ARM PULL-DOWNS DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS BARBELL RDL BARBELL GLUTE BRIDGES HIP THRUSTERS LEG EXTENSIONS SEATED HAMSTRING CURLS LEG PRESS BANDED HAMSTRING CURLS HACK SQUAT NORDIC CURLS BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS HEEL ELEVATED GOBLET SQUAT BELT SQUAT PENDULUM SQUAT
CHEST SUPPORTED ROWS CABLE ROWS BARBELL ROWS PRONE ROWS SINGLE ARM DB ROWS SEAL ROWS PENDLEY ROWS
LU RAISES UPRIGHT ROWS MACHINE LATERAL RAISES DB LATERAL RAISES SEATED SHOULDER PRESS SHOULDER Ys Ts Ws CABLE Y RAISE CABLE LATERAL RAISES
SEATED ARNOLD PRESS OHP HALF KNEELING LANDMINE PRESS MACHINE SHOULDER PRESS CABLE CRUNCHES MCGILL BIG 3 DEADBUGS WEIGHTED PLANKS SIDE PLANKS PALOFF PRESSES
TRICEP PUSHDOWNS SKULL CRUSHERS DB TRICEP KICK BACKS TRICEP OVERHEAD EXTENSIONS SINGLE ARM PUSHDOWNS DIPS CROSS BODY CABLE TRICEP EXT. INCLINE DB EXTENSIONS DB TATE PRESS CABLE OVER HEAD EXT. CABLE OVER SHOULDER EXT. SINGLE ARM CROSS BODY EXT. INCLINE DB TRICEP EXT.
DB HAMMER CURLS TWO ARM DB CURLS BARBELL CURLS CABLE CURLS PREACHER CURLS INCLINE DB CURLS REVERSE CURLS
WEEK 1 WEIGHT 0 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0 0
RPE 6.5 6.5 7 7-8 -
TEMPO -
WEIGHT 0 0 0 #VALUE! 0 0 0 0 -
DAILY VOLUME 0 0 0 #VALUE! 0 #VALUE!
RPE 6.5 6 6 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT 0 #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! 0
RPE 6.5 6 6.5 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT 0 #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 6.5 6 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
RPE 8 8 8
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 4 WEIGHT 0 0 0 0 0 0
DAILY VOLUME 0 0 0 0 0 -
-
0 0 0 0 -
0 0
7-8 -
-
WEIGHT 0 0 0 #VALUE! 0 0 0 0 -
DAILY VOLUME 0 0 0 #VALUE! 0 #VALUE!
RPE 8 7.5 7 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT 0 #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! 0
RPE 7 7 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT 0 #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! #VALUE! -
RPE 7.5 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
#VALUE! #VALUE! #VALUE!
-
-
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
RPE 6.5 4,5,6 7 7-8 -
TEMPO -
WEIGHT 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0
RPE 6.5 7 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT 0
DAILY VOLUME 0
RPE 6.5
TEMPO -
0 0 0 0 0 0 0 0 -
0 0 0 0 0
7 6 7-8 7-8 7-8 7-8 -
-
WEIGHT 0 0 0 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME 0 0 0 0 #VALUE! #VALUE! #VALUE! #VALUE!
RPE 6.5 6.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
0
-
-
RPE 8 -
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 10 WEIGHT 0 0
DAILY VOLUME 0 0
0 0 0 0 0 0 0 -
0 0 0 0
5.5,6.5,7.5 8 7-8 -
-
WEIGHT 500 0 0 0 0 0 0 0 -
DAILY VOLUME 1000 0 0 0 1000 0
RPE 8 8 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT 0 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0
RPE 8 8 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT 0 0 0 0 #VALUE! #VALUE!
DAILY VOLUME 0 0 0 0 #VALUE! #VALUE!
RPE 8 8 -
TEMPO 4-5s DOWN -
0 0 0 -
#VALUE! #VALUE! 0 END OF WEEK BODY WEIGHT: 0.0
7-8 7-8 7-8 -
-
RAL RAISES
INCLINE DB PRESS FLAT DB PRESS INCLINE BARBELL PRESS MACHINE CHEST PRESS WEIGHTED PUSH-UPS
STERNAL PRESS AROUND COSTAL PRESS AROUND CLAVICULAR PRESS AROUND CABLE FLYS (HIGH TO LOW) CABLE FLYS (LOW TO HIGH) PEC DECK DB FLYS
G LANDMINE PRESS ULDER PRESS
THIS IS THE (RPE) BASED VERSION OF THIS PROGRAM, MOST NUM RECOMMENDED FOR YOU BUT YOU CAN STILL USE THE RPE CHAR SHEET AS A GUIDE. BE SURE TO FILL IN THE NUMBERS THAT YO 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. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. -
NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
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. -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
-
NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. ASCENDING SETS, RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS. 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. ASCENDING SETS, RPE 5.5,6.5,7.5 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT RPE 6 IN THE GIVEN # OF SETS. 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. -
-
ROGRAM, MOST NUMBERS ARE NOT LL USE THE RPE CHART ON THE NEXT HE NUMBERS THAT YOU DO HIT!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Week 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
Week 1 2 3 4 5 6 7
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
8 9 10 11 12
WEEK 2 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 1 2 1 2 1 3 3 3 -
REPS 5 5 6 6 9 10 10 MYO REPS 12-15 30-60s 15-20 -
WEIGHT 0 0 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0 0
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 5 5 3 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT 0 0 0 #VALUE! 0 0 0 0 -
DAILY VOLUME 0 0 0 #VALUE! 0 #VALUE!
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 4 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT 0 #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! 0
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 4 1 4 4 3 3 3 3 3 -
REPS 4 4 1 8 8 8-10 12-15 12-15 20-30 15-20 -
WEIGHT 0 #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0
WEEK 5 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT BELT SQUAT
SETS 1 4 1 1 2 1
REPS 4 4 5 5 8 9
WEIGHT 0 0 0 0 0 0
DAILY VOLUME 0 0 0 0 0 -
BELT SQUAT BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 1 3 3 3 -
9 MYO REPS 12-15 30-60s 15-20 -
0 0 0 0 -
0 0
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 4 4 1 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT 0 0 0 #VALUE! 0 0 0 0 -
DAILY VOLUME 0 0 0 #VALUE! 0 #VALUE!
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 1 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT 0 #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! 0
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS
SETS 1 4 1 4 4 3 3 3 3
REPS 3 4 1 9 7 8-10 12-15 12-15 20-30
WEIGHT 0 #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME 0 #VALUE! 0 #VALUE! #VALUE! -
CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 -
15-20 -
-
#VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0
WEEK 8 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 2 2 4 1 2 1 3 3 3 -
REPS 3 4 4 6 8 8 MYO REPS 10-12 12-20 15-20 -
WEIGHT 0 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 3 4 5 4 10-12 8-10 8-10 8-10 30-45s -
WEIGHT 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0
DAY 3 SQUAT VARIANT
SETS 1
REPS 1
WEIGHT 0
DAILY VOLUME 0
SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
1 3 4 3 4 4 4 3 -
6 5 5 10-12 8-10 10-12 10-12 30-60s -
0 0 0 0 0 0 0 0 -
0 0 0 0 0
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 1 4 4 3 3 3 3 3 -
REPS 3 4 4 1 8 7 6-8 10-12 10-12 20-40s 12-15 -
WEIGHT 0 0 0 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME 0 0 0 0 #VALUE! #VALUE! #VALUE! #VALUE!
TOTAL DEADLIFT VOLUME
-
-
-
0 END OF WEEK BODY WEIGHT: 0.0
WEEK 11 DAY 1 SQUAT SQUAT
SETS 1 2
REPS 1 2
WEIGHT 0 0
DAILY VOLUME 0 0
SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 4 1 2 1 3 3 3 -
2 5 7 7 MYO REPS 10-12 12-20 15-20 -
0 0 0 0 0 0 0 -
0 0 0 0
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 1 2 4 3 10-12 8-10 8-10 8-10 30-45s -
WEIGHT 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0
DAY 3 SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 4 3 4 4 4 3 -
REPS 1 5 4 4 10-12 8-10 10-12 10-12 30-60s -
WEIGHT 0 0 0 0 0 0 0 0 0 -
DAILY VOLUME 0 0 0 0 0 0
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT
SETS 1 1 3 1 4 4
REPS 1 2 2 1 6 5
WEIGHT 0 0 0 0 #VALUE! #VALUE!
DAILY VOLUME 0 0 0 0 #VALUE! #VALUE!
REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 3 3 3 3 -
6-8 10-12 10-12 20-40s 12-15 -
0 0 0 -
#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 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
EK 2 RPE 7 7 7.5 7-8 -
TEMPO -
RPE 7 7 6 7-8 7-8 7-8 7-8 -
TEMPO -
-
RPE 7 6 7 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 7 7 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
RPE 8.5 8.5 8.5
TEMPO -
BODY WEIGHT: 0
EK 5
-
7-8 -
-
RPE 8.5 7.5 7 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 7 7 8 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 8 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
-
RPE 7 5,6,7 7.5 7-8 -
TEMPO -
RPE 7 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 7
TEMPO -
BODY WEIGHT: 0
EK 8
7.5 6.5 7-8 7-8 7-8 7-8 -
-
RPE 7 7 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
-
RPE 8.5-9.5 -
TEMPO -
BODY WEIGHT: 0
K 11
6,7,8 8.5 7-8 -
-
RPE 8.5-9.5 8.5 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 8.5 8.5 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 8-9 8 -
TEMPO 4-5s DOWN -
BODY WEIGHT: 0
7-8 7-8 7-8 -
-
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. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. -
NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
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. -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
-
NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS. 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. ASCENDING SETS, RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 4 REPS AT THE RPE IN THE GIVEN # OF SETS. 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. -
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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 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
Week 1 2 3 4 5 6 7
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume
8 9 10 11 12
WEEK 3 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 1 2 1 2 1 3 3 3 -
REPS 5 5 6 6 9 10 10 MYO REPS 12-15 30-60s 15-20 -
WEIGHT 0 0 0 0 0 0 0 0 0 0 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 5 5 3 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT 0 0 0 #VALUE! 0 0 0 0 -
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 3 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT 0 #VALUE! 0 0 0 0 0 0 -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 4 1 4 4 3 3 3 3 3 -
REPS 4 4 1 9 7 8-10 12-15 12-15 20-30 15-20 -
WEIGHT 0 #VALUE! 0 #VALUE! #VALUE! 0 0 0 END OF WEEK BODY WEIGHT: 0.0
WEEK 6 | DELOAD DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT BELT SQUAT
SETS 1 3 1 1 2 1
REPS 4 4 5 5 8 9
WEIGHT 0 0 0 0 0 0
BELT SQUAT BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 1 3 3 3 -
9 MYO REPS 12-15 30-60s 15-20 -
0 0 0 0 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 3 1 3 3 3 3 3 3 -
REPS 4 4 1 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT 0 0 0 #VALUE! 0 0 0 0 -
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 3 3 3 3 3 3 3 -
REPS 1 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT 0 #VALUE! 0 0 0 0 0 0 -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS
SETS 1 3 1 3 3 3 3 3 3
REPS 3 4 1 9 7 8-10 12-15 12-15 20-30
WEIGHT 0 #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 -
15-20 -
END OF WEEK BODY WEIGHT: 0.0
WEEK 9 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 2 2 4 1 2 1 3 3 3 -
REPS 2 3 3 5 7 7 MYO REPS 10-12 12-20 15-20 -
WEIGHT 0 0 0 0 0 0 0 0 0 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 2 4 5 4 10-12 8-10 8-10 8-10 30-45s -
WEIGHT 0 0 0 0 0 0 0 0 -
DAY 3 SQUAT VARIANT
SETS 1
REPS 1
WEIGHT 0
SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
1 3 4 3 4 4 4 3 -
5 4 5 10-12 8-10 10-12 10-12 30-60s -
0 0 0 0 0 0 0 0 -
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 1 4 4 3 3 3 3 3 -
REPS 2 3 3 1 7 6 6-8 10-12 10-12 20-40s 12-15 -
WEIGHT 0 0 0 0 #VALUE! #VALUE! 0 0 0 -
TOTAL DEADLIFT VOLUME
-
-
END OF WEEK BODY WEIGHT: 0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT
0
BENCH PRESS
0
DEADLIFT
0
DAY 1 SQUAT BENCH PRESS
SETS 4 3
WEEK 12 / TEST REPS 5 6
WEIGHT #VALUE! #VALUE!
DEADLIFT DEADLIFT NORDIC CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
1 3 2 -
1 2 6-8 -
0 0 0 -
DAY 2 SQUAT SQUAT BENCH PRESS BENCH PRESS FLAT DB PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 4 2 -
REPS 1 2 1 2 8-10 -
WEIGHT 0 0 0 0 0 -
DAY 3 SQUAT BENCH PRESS DEADLIFT -
SETS 1 1 1 -
REST FOR 2 OR 3 DAYS BETW
REPS 1 1 1 -
WEIGHT 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 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0
0 0 0 0 0
WEEK 3 DAILY VOLUME 0 0 0 0 0 0 0
RPE 7.5 7.5 8 7-8 -
TEMPO -
DAILY VOLUME 0 0 0 #VALUE! 0 #VALUE!
RPE 7.5 7.5 6 7-8 7-8 7-8 7-8 -
TEMPO -
-
DAILY VOLUME 0 #VALUE! 0 #VALUE! 0
RPE 7 6 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 0 #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7.5 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
RPE 6 6 7
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 6 | DELOAD DAILY VOLUME 0 0 0 0 0 -
-
0 0
7-8 -
-
DAILY VOLUME 0 0 0 #VALUE! 0 #VALUE!
RPE 7 5 6 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 0 #VALUE! 0 #VALUE! 0
RPE 6 6 7 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 0 #VALUE! 0 #VALUE! #VALUE! -
RPE 6 6 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
#VALUE! #VALUE! #VALUE!
-
-
DAILY VOLUME 0 0 0 0 0 0
RPE 7.5 5,6,7 7.5 7-8 -
TEMPO -
DAILY VOLUME 0 0 0 0 0 0
RPE 7.5 8 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME 0
RPE 7.5
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 9
0 0 0 0 0
7.5 7 7-8 7-8 7-8 7-8 -
-
DAILY VOLUME 0 0 0 0 #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7.5 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
0
-
-
RPE -
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 12 / TEST DAILY VOLUME #VALUE! #VALUE!
0 0 #VALUE! #VALUE! 0
6 -
-
DAILY VOLUME 0 0 0 0 0 0
RPE 6 -
TEMPO -
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3. DAILY VOLUME 0 0 0 -
END OF WEEK BODY WEIGHT: 0.0
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. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. -
NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
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. -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. NO FATIGUE DROP. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
-
NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS. 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
BE SURE TO TAG: @STRENGTHSTUDIOTT & @JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW SOME LOVE!
MOST OF 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 →
IF YOU'RE WONDERING WHY BENCH HAS "0" SETS LISTED PLEASE CHECK THE FAQ PAGE! IT'S THE FIRST QUESTION.
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT LEG PRESS LEG PRESS BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 1 2 1 2 1 3 3 3 -
REPS 5 5 6 6 9 10 10 MYO REPS 12-15 30-60s 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 3 3 4 4 3 3 -
REPS 5 5 3 0 12-15 10-12 10-12 10-12 15+ -
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 3 4 3 4 4 4 3 -
REPS 4 0 6 12-15 10-12 12-15 15-20 30-60s -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 4 1 4 4 3 3 3 3 3 -
REPS 4 4 1 9 7 8-10 12-15 12-15 20-30 15-20 -
DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT LEG PRESS
SETS 1 4 1 1 2 1
REPS 4 4 5 5 8 9
LEG PRESS BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 1 3 3 3 -
9 MYO REPS 12-15 30-60s 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 4 4 2 0 12-15 10-12 10-12 10-12 15+ -
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 2 0 6 12-15 10-12 12-15 15-20 30-60s -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS
SETS 1 4 1 4 4 3 3 3 3
REPS 3 4 1 8 8 8-10 12-15 12-15 20-30
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 →
CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 -
15-20 -
DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 2 2 4 1 2 1 3 3 3 -
REPS 3 4 4 6 8 8 MYO REPS 10-12 12-20 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 3 4 5 4 10-12 8-10 8-10 8-10 30-45s -
DAY 3 SQUAT VARIANT
SETS 1
REPS 1
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
DROP DOWN → DROP DOWN → DROP DOWN → DROP DOWN →
SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
1 3 4 3 4 4 4 3 -
6 5 5 10-12 8-10 10-12 10-12 30-60s -
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 1 4 4 3 3 3 3 3 -
REPS 3 4 4 1 9 8 6-8 10-12 10-12 20-40s 12-15 -
TOTAL DEADLIFT VOLUME
-
-
DAY 1 SQUAT SQUAT
SETS 1 2
REPS 2 3
SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 4 1 2 1 3 3 3 -
3 5 7 7 MYO REPS 10-12 12-20 15-20 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 2 3 4 3 10-12 8-10 8-10 8-10 30-45s -
DAY 3 SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 4 3 4 4 4 3 -
REPS 1 5 4 5 10-12 8-10 10-12 10-12 30-60s -
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT
SETS 1 1 3 1 4 4
REPS 2 3 3 1 7 6
REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 3 3 3 3 -
6-8 10-12 10-12 20-40s 12-15 -
CORE / STABILITY OPTION CABLE CRUNCHES MCGILL BIG 3 DEADBUGS WEIGHTED PLANKS PLANKS CHINESE SIDE BENDS GHD CRUNCHES GHD CORE ISO HOLD WEIGHTED V-UPS 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 DB CAMPORINI DL SINGLE ARM PULL-DOWNS DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS BARBELL RDL BARBELL GLUTE BRIDGES HIP THRUSTERS LEG EXTENSIONS SEATED HAMSTRING CURLS LEG PRESS BANDED HAMSTRING CURLS HACK SQUAT NORDIC CURLS BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS HEEL ELEVATED GOBLET SQUAT BELT SQUAT PENDULUM SQUAT
CHEST SUPPORTED ROWS CABLE ROWS BARBELL ROWS PRONE ROWS SINGLE ARM DB ROWS SEAL ROWS PENDLEY ROWS
LU RAISES UPRIGHT ROWS MACHINE LATERAL RAISES DB LATERAL RAISES SEATED SHOULDER PRESS SHOULDER Ys Ts Ws CABLE Y RAISE CABLE LATERAL RAISES
SEATED ARNOLD PRESS OHP HALF KNEELING LANDMINE PRESS MACHINE SHOULDER PRESS CABLE CRUNCHES MCGILL BIG 3 DEADBUGS WEIGHTED PLANKS SIDE PLANKS PALOFF PRESSES
TRICEP PUSHDOWNS SKULL CRUSHERS DB TRICEP KICK BACKS TRICEP OVERHEAD EXTENSIONS SINGLE ARM PUSHDOWNS DIPS CROSS BODY CABLE TRICEP EXT. INCLINE DB EXTENSIONS DB TATE PRESS CABLE OVER HEAD EXT. CABLE OVER SHOULDER EXT. SINGLE ARM CROSS BODY EXT. INCLINE DB TRICEP EXT.
DB HAMMER CURLS TWO ARM DB CURLS BARBELL CURLS CABLE CURLS PREACHER CURLS INCLINE DB CURLS REVERSE CURLS
WEEK 1 WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 6.5 6.5 7 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 6.5 6 6 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! 0
RPE 6.5 6 6.5 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 6.5 6 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
RPE 8 8 8
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 4 WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! -
-
0 0 0 0 -
#VALUE! #VALUE!
7-8 -
-
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 8 7.5 7 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! 0
RPE 7 7 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! #VALUE! -
RPE 7.5 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
#VALUE! #VALUE! #VALUE!
-
-
END OF WEEK BODY WEIGHT: 0.0
WEEK 7 WEIGHT #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! 0
RPE 6.5 4,5,6 7 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 6.5 7 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT #VALUE!
DAILY VOLUME #VALUE!
RPE 6.5
TEMPO -
#VALUE! #VALUE! 0 0 0 0 0 0 -
#VALUE! #VALUE! 0 #VALUE! 0
7 6 7-8 7-8 7-8 7-8 -
-
WEIGHT #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE!
RPE 6.5 6.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
#VALUE!
-
-
RPE 8 -
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 10 WEIGHT #VALUE! #VALUE!
DAILY VOLUME #VALUE! #VALUE!
#VALUE! 0 0 0 0 0 0 -
#VALUE! 0 #VALUE! 0
5.5,6.5,7.5 8 7-8 -
-
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 8 8 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! 0
RPE 8 8 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
WEIGHT #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE!
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE!
RPE 8 8 -
TEMPO 4-5s DOWN -
0 0 0 -
#VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0
7-8 7-8 7-8 -
-
RAL RAISES
INCLINE DB PRESS FLAT DB PRESS INCLINE BARBELL PRESS MACHINE CHEST PRESS WEIGHTED PUSH-UPS
STERNAL PRESS AROUND COSTAL PRESS AROUND CLAVICULAR PRESS AROUND CABLE FLYS (HIGH TO LOW) CABLE FLYS (LOW TO HIGH) PEC DECK DB FLYS
G LANDMINE PRESS ULDER PRESS
THIS IS THE (%) BASED VERSION OF THIS PROGRAM, MOST NU RECOMMENDED FOR YOU BUT YOU CAN STILL ADJUST THEM U MANUALLY BASED ON THE LISTED RPE & HOW YOU FEEL ON 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. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. -
NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
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. -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
-
NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. ASCENDING SETS, RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS. 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. ASCENDING SETS, RPE 5.5,6.5,7.5 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT RPE 6 IN THE GIVEN # OF SETS. 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. -
-
PROGRAM, MOST NUMBERS ARE TILL ADJUST THEM UP OR DOWN & HOW YOU FEEL ON THE DAY!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Week 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
Week 1 2 3 4 5 6 7
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
8 9 10 11 12
WEEK 2 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT LEG PRESS LEG PRESS BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 1 2 1 2 1 3 3 3 -
REPS 5 5 6 6 9 10 10 MYO REPS 12-15 30-60s 15-20 -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 5 5 3 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 4 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! 0
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 4 1 4 4 3 3 3 3 3 -
REPS 4 4 1 8 8 8-10 12-15 12-15 20-30 15-20 -
WEIGHT #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0
WEEK 5 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT LEG PRESS
SETS 1 4 1 1 2 1
REPS 4 4 5 5 8 9
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! -
LEG PRESS BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 1 3 3 3 -
9 MYO REPS 12-15 30-60s 15-20 -
0 0 0 0 -
#VALUE! #VALUE!
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 4 4 1 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 1 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! 0
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS
SETS 1 4 1 4 4 3 3 3 3
REPS 3 4 1 9 7 8-10 12-15 12-15 20-30
WEIGHT #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! #VALUE! -
CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 -
15-20 -
-
#VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0
WEEK 8 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 2 2 4 1 2 1 3 3 3 -
REPS 3 4 4 6 8 8 MYO REPS 10-12 12-20 15-20 -
WEIGHT #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! 0
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 3 4 5 4 10-12 8-10 8-10 8-10 30-45s -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DAY 3 SQUAT VARIANT
SETS 1
REPS 1
WEIGHT #VALUE!
DAILY VOLUME #VALUE!
SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
1 3 4 3 4 4 4 3 -
6 5 5 10-12 8-10 10-12 10-12 30-60s -
#VALUE! #VALUE! 0 0 0 0 0 0 -
#VALUE! #VALUE! 0 #VALUE! 0
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 1 4 4 3 3 3 3 3 -
REPS 3 4 4 1 8 7 6-8 10-12 10-12 20-40s 12-15 -
WEIGHT #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE!
TOTAL DEADLIFT VOLUME
-
-
-
#VALUE! END OF WEEK BODY WEIGHT: 0.0
WEEK 11 DAY 1 SQUAT SQUAT
SETS 1 2
REPS 1 2
WEIGHT #VALUE! #VALUE!
DAILY VOLUME #VALUE! #VALUE!
SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 4 1 2 1 3 3 3 -
2 5 7 7 MYO REPS 10-12 12-20 15-20 -
#VALUE! 0 0 0 0 0 0 -
#VALUE! 0 #VALUE! 0
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 1 2 4 3 10-12 8-10 8-10 8-10 30-45s -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
DAY 3 SQUAT VARIANT SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 4 3 4 4 4 3 -
REPS 1 5 4 4 10-12 8-10 10-12 10-12 30-60s -
WEIGHT #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 -
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! 0
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT
SETS 1 1 3 1 4 4
REPS 1 2 2 1 6 5
WEIGHT #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE!
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE!
REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 3 3 3 3 -
6-8 10-12 10-12 20-40s 12-15 -
0 0 0 -
#VALUE! #VALUE! #VALUE! 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 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
EK 2 RPE 7 7 7.5 7-8 -
TEMPO -
RPE 7 7 6 7-8 7-8 7-8 7-8 -
TEMPO -
-
RPE 7 6 7 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 7 7 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
RPE 8.5 8.5 8.5
TEMPO -
BODY WEIGHT: 0
EK 5
-
7-8 -
-
RPE 8.5 7.5 7 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 7 7 8 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 8 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
-
RPE 7 5,6,7 7.5 7-8 -
TEMPO -
RPE 7 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 7
TEMPO -
BODY WEIGHT: 0
EK 8
7.5 6.5 7-8 7-8 7-8 7-8 -
-
RPE 7 7 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
-
-
RPE 8-9 -
TEMPO -
BODY WEIGHT: 0
K 11
6,7,8 8.5 7-8 -
-
RPE 8 8.5 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 8.5 8.5 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
RPE 8 8 -
TEMPO 4-5s DOWN -
BODY WEIGHT: 0
7-8 7-8 7-8 -
-
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. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. -
NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
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. -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
-
NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS. 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. ASCENDING SETS, RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 4 REPS AT THE RPE IN THE GIVEN # OF SETS. 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 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
Week 1 2 3 4 5 6 7
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume
8 9 10 11 12
WEEK 3 DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT LEG PRESS LEG PRESS BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 1 2 1 2 1 3 3 3 -
REPS 5 5 6 6 9 10 10 MYO REPS 12-15 30-60s 15-20 -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 3 3 -
REPS 5 5 3 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 4 3 4 4 4 3 -
REPS 3 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT #VALUE! #VALUE! 0 0 0 0 0 0 -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 4 1 4 4 3 3 3 3 3 -
REPS 4 4 1 9 7 8-10 12-15 12-15 20-30 15-20 -
WEIGHT #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 END OF WEEK BODY WEIGHT: 0.0
WEEK 6 | DELOAD DAY 1 SQUAT SQUAT BENCH PRESS VARIANT BENCH PRESS VARIANT BENCH PRESS VARIANT LEG PRESS
SETS 1 3 1 1 2 1
REPS 4 4 5 5 8 9
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0
LEG PRESS BARBELL CURLS FACE PULLS PLANKS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
2 1 3 3 3 -
9 MYO REPS 12-15 30-60s 15-20 -
0 0 0 0 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT SINGLE LEG HAMSTRING CURLS FLAT DB PRESS WIDE GRIP PULL-UPS CHEST SUPPORTED ROWS WEIGHTED V-UPS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 3 1 3 3 3 3 3 3 -
REPS 4 4 1 0 12-15 10-12 10-12 10-12 15+ -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAY 3 SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) MACHINE CHEST PRESS CABLE LATERAL RAISES CABLE FLYS (HIGH TO LOW) TRICEP PUSHDOWNS GHD CORE ISO HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 3 3 3 3 3 3 3 -
REPS 1 0 6 12-15 10-12 12-15 15-20 30-60s -
WEIGHT #VALUE! #VALUE! 0 0 0 0 0 0 -
DAY 4 DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT DB STAGGERED STANCE RDL SEAL ROWS DB REVERSE FLYS CHINESE SIDE BENDS
SETS 1 3 1 3 3 3 3 3 3
REPS 3 4 1 9 7 8-10 12-15 12-15 20-30
WEIGHT #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
3 -
15-20 -
END OF WEEK BODY WEIGHT: 0.0
WEEK 9 DAY 1 SQUAT SQUAT SQUAT BENCH PRESS VARIANT BELT SQUAT BELT SQUAT CABLE CURLS SHOULDER Ys Ts Ws DEADBUGS GHD CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 2 2 4 1 2 1 3 3 3 -
REPS 2 3 3 5 7 7 MYO REPS 10-12 12-20 15-20 -
WEIGHT #VALUE! #VALUE! #VALUE! 0 0 0 0 0 0 -
DAY 2 BENCH PRESS BENCH PRESS DEADLIFT VARIANT DEADLIFT VARIANT NORDIC CURLS FLAT DB PRESS NEUTRAL GRIP PULL-DOWNS PENDLEY ROWS SIDE PLANKS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
SETS 1 0 1 4 3 4 4 4 3 -
REPS 2 4 5 4 10-12 8-10 8-10 8-10 30-45s -
WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 -
DAY 3 SQUAT VARIANT
SETS 1
REPS 1
WEIGHT #VALUE!
SQUAT VARIANT SQUAT VARIANT BENCH PRESS (VARIED GRIP) INCLINE DB PRESS HALF KNEELING LANDMINE PRESS STERNAL PRESS AROUND DIPS REVERSE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
1 3 4 3 4 4 4 3 -
5 4 5 10-12 8-10 10-12 10-12 30-60s -
#VALUE! #VALUE! 0 0 0 0 0 0 -
DAY 4 DEADLIFT DEADLIFT DEADLIFT TEMPO BENCH PRESS BENCH PRESS SQUAT REVERSE HYPER-EXTENSIONS SEAL ROWS DB REVERSE FLYS WEIGHTED PLANKS CABLE CRUNCHES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 1 3 1 4 4 3 3 3 3 3 -
REPS 2 3 3 1 7 6 6-8 10-12 10-12 20-40s 12-15 -
WEIGHT #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE! 0 0 0 -
TOTAL DEADLIFT VOLUME
-
-
END OF WEEK BODY WEIGHT: 0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT
0
BENCH PRESS
0
DEADLIFT
0
DAY 1 SQUAT BENCH PRESS
SETS 4 3
WEEK 12 / TEST REPS 5 6
WEIGHT #VALUE! #VALUE!
DEADLIFT DEADLIFT NORDIC CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME
1 3 2 -
1 2 6-8 -
0 0 0 -
DAY 2 SQUAT SQUAT BENCH PRESS BENCH PRESS FLAT DB PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME
SETS 1 4 1 4 2 -
REPS 1 2 1 2 8-10 -
WEIGHT 0 0 0 0 0 -
DAY 3 SQUAT BENCH PRESS DEADLIFT -
SETS 1 1 1 -
REST FOR 2 OR 3 DAYS BETW
REPS 1 1 1 -
WEIGHT 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 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! 0
WEEK 3 DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7.5 7.5 8 7-8 -
TEMPO -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7.5 7.5 6 7-8 7-8 7-8 7-8 -
TEMPO -
-
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! 0
RPE 7 6 7.5 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7.5 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
RPE 6 6 7
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 6 | DELOAD DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! -
-
#VALUE! #VALUE!
7-8 -
-
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7 5 6 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! 0
RPE 6 6 7 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME #VALUE! #VALUE! 0 #VALUE! #VALUE! -
RPE 6 6 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
#VALUE! #VALUE! #VALUE!
-
-
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! 0
RPE 7.5 5,6,7 7.5 7-8 -
TEMPO -
DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7.5 8 7-8 7-8 7-8 7-8 -
TEMPO -
DAILY VOLUME #VALUE!
RPE 7.5
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 9
#VALUE! #VALUE! 0 #VALUE! 0
7.5 7 7-8 7-8 7-8 7-8 -
-
DAILY VOLUME #VALUE! #VALUE! #VALUE! 0 #VALUE! #VALUE! #VALUE! #VALUE!
RPE 7.5 7.5 7-8 7-8 7-8 -
TEMPO 4-5s DOWN -
#VALUE!
-
-
RPE -
TEMPO -
END OF WEEK BODY WEIGHT: 0.0
WEEK 12 / TEST DAILY VOLUME #VALUE! #VALUE!
0 0 #VALUE! #VALUE! 0
6 -
-
DAILY VOLUME 0 0 0 0 0 0
RPE 6 -
TEMPO -
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3. DAILY VOLUME 0 0 0 -
END OF WEEK BODY WEIGHT: 0.0
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. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. -
NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
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. -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". WITH EXTERNAL ROTATION. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. NO FATIGUE DROP. DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. NOTES DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET. BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES -
-
NOTES WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. CLICK HERE FOR AN EXPLAINATION OF "MYO REPS". EACH SIDE. NOTES FOLLOW THE RPE AS CLOSELY AS POSSIBLE. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET. WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. EACH SIDE. NOTES -
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT. BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS. 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 RPE CALCULATOR Calculator
Reps
RPE
Squat Bench Deadlift
2 5 3
7.5 8.5 6.5
VARIANT / OTHER
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.
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
RPE 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5
Reps 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3
%age 100.00% 97.80% 95.50% 93.90% 92.20% 90.70% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40% 81.10% 95.50% 93.90% 92.20% 90.70% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40% 81.10% 79.90% 78.60% 92.20% 90.70% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40%
6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5
3 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 4 5 5 5 5 5 5 5 5 5 5 5 5 5 6 6 6 6 6 6 6 6 6 6 6 6
81.10% 79.90% 78.60% 77.40% 76.20% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40% 81.10% 79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 86.30% 85.00% 83.70% 82.40% 81.10% 79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 83.70% 82.40% 81.10% 79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40%
4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5
6 7 7 7 7 7 7 7 7 7 7 7 7 7 8 8 8 8 8 8 8 8 8 8 8 8 8 9 9 9 9 9 9 9 9 9 9 9 9 9 10 10 10 10
68.00% 81.10% 79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40% 68.00% 66.70% 65.30% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40% 68.00% 66.70% 65.30% 64.00% 62.60% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40% 68.00% 66.70% 65.30% 64.00% 62.60% 61.30% 59.90% 73.90% 72.30% 70.70% 69.40%
8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4
10 10 10 10 10 10 10 10 10 11 11 11 11 11 11 11 11 11 11 11 11 11 12 12 12 12 12 12 12 12 12 12 12 12 12
68.00% 66.70% 65.30% 64.00% 62.60% 61.30% 59.90% 58.60% 57.20% 70.70% 69.40% 68.00% 66.70% 65.30% 64.00% 62.60% 61.30% 59.90% 58.60% 57.20% 55.80% 54.40% 68.00% 66.70% 65.30% 64.00% 62.60% 61.30% 59.90% 58.60% 57.20% 55.80% 54.40% 53.00% 51.60%
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.
1RM
(%)
Recommended Weight
??? ??? ???
87.80% 82.40% 82.40%
#VALUE! #VALUE! #VALUE!
← ENTER ANY MAX
If you have another lift or variant of a main lift t percenatges based on RPE for, Use
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.
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).
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
iant of a main lift that you want to calculate sed on RPE for, 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
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
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
1
Q: Why is the
A: No it's not a mistake, it's a fatigue manag
1 - Fill in the weight you do for your topset, this w
2 - Check the notes sectio
3 - In this example
4 - If you feel like you cross the RPE before you
5 - The program will automatically give you the we ca
2
A: In your order confirmation email there is an add
2
A: In your order confirmation email there is an add
3
A: You should rest for 3-5 mins between your m
4
A: Most variations are roughly about 10-15
5
A: You should plug in 10-15lbs less in
6
A: Dro
7
7
A: No, the recommende
8
A: No, you can progr
9
A: You should not be goi
RPE 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10
Reps 1 1 1 1 1 1 1 1 1 1 1 1 1 2
%age 100.00% 97.80% 95.50% 93.90% 92.20% 90.70% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40% 81.10% 95.50%
9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8
2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 3 3 4 4 4 4 4 4 4 4 4 4 4 4 4 5 5 5 5 5
93.90% 92.20% 90.70% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40% 81.10% 79.90% 78.60% 92.20% 90.70% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40% 81.10% 79.90% 78.60% 77.40% 76.20% 89.20% 87.80% 86.30% 85.00% 83.70% 82.40% 81.10% 79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 86.30% 85.00% 83.70% 82.40% 81.10%
7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6
5 5 5 5 5 5 5 5 6 6 6 6 6 6 6 6 6 6 6 6 6 7 7 7 7 7 7 7 7 7 7 7 7 7 8 8 8 8 8 8 8 8 8
79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 83.70% 82.40% 81.10% 79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40% 68.00% 81.10% 79.90% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40% 68.00% 66.70% 65.30% 78.60% 77.40% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40% 68.00%
5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5 9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4 10 9.5
8 8 8 8 9 9 9 9 9 9 9 9 9 9 9 9 9 10 10 10 10 10 10 10 10 10 10 10 10 10 11 11 11 11 11 11 11 11 11 11 11 11 11 12 12
66.70% 65.30% 64.00% 62.60% 76.20% 75.10% 73.90% 72.30% 70.70% 69.40% 68.00% 66.70% 65.30% 64.00% 62.60% 61.30% 59.90% 73.90% 72.30% 70.70% 69.40% 68.00% 66.70% 65.30% 64.00% 62.60% 61.30% 59.90% 58.60% 57.20% 70.70% 69.40% 68.00% 66.70% 65.30% 64.00% 62.60% 61.30% 59.90% 58.60% 57.20% 55.80% 54.40% 68.00% 66.70%
9 8.5 8 7.5 7 6.5 6 5.5 5 4.5 4
12 12 12 12 12 12 12 12 12 12 12
65.30% 64.00% 62.60% 61.30% 59.90% 58.60% 57.20% 55.80% 54.40% 53.00% 51.60%
FAQs
Q: Why is the number of sets for my backdows on bench listed as "0"? Is th
tigue management system called "fatigue drops". You can follow the steps
FATIGUE DROPS VIDEO L
topset, this will give you the weight for your backdown sets. If you are usin you.
e notes section (highlighted in blue) to see how many sets you should be ai
this example you are aiming for 4 total sets without crossing the RPE of the
PE before you hit 4 total sets, fill in the number of sets that you got (includ
e you the weight, reps and sets for your futher backdown sets. If you hit th can just fill in the number you did, in this case the CAP was 4 so
Q: I can't access the video links in thei document. Wha
here is an additional file called the "video link file", it includes all links that
here is an additional file called the "video link file", it includes all links that
Q: How long should I rest between sets?
tween your main compounds (including all variations) & 1-2 mins on your a
Q: How do I estimate my variation movements
about 10-15% less than the main movement in terms of weight. Use that a
Q: What should I do if I overshoot my RPE?
0-15lbs less into the program so the working sets are more manageable & p
Q: What should I do if my working sets feel way too hard for
A: Drop the weight by around 5% and focus on getting in the recom
Q: Do I need to follow the exact recommended we
recommended weight should be a guide and you can adjust it down or up b
Q: Do I need to add weight to my accessories wee
you can progress the accessories via adding reps as well or if last week was
Q: How hard should I push secondary and tertiary days
ld not be going "too" hard on these training days, the main objective of th
ed as "0"? Is this a mistake in the program?
llow the steps below or watch the video linked below to see how it works.
IDEO LINK
If you are using the % based version of the program this will already be don
u should be aiming for with you recommended weight.
the RPE of the Top set (RPE 6.5 in this example).
ou got (including the one which you crossed the RPE). In this example 2 set
ts. If you hit the cap of the recommended sets without crossing the RPE the CAP was 4 so you can fill in "4".
cument. What do I do?
s all links that are in this program and the links in that file work 100% of the
s all links that are in this program and the links in that file work 100% of the
ween sets?
mins on your accessories. If it's a very heavy day you can even rest for 6 mi
n movements?
ght. Use that as a guide and adjust based on the recommended numbers.
oot my RPE?
anageable & possibly repeat the same weight the following week.
y too hard for the given week?
g in the recommended reps and sets.
mmended weight?
t down or up based on how the warm-ups are feeling.
cessories weekly?
ast week was too difficult you can repeat the load.
d tertiary days for a lift?
objective of these days is to compliment the main days.
how it works.
already be done for
example 2 sets.
ng the RPE then you
rk 100% of the time.
rk 100% of the time.
n rest for 6 mins.
ed numbers.
week.
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
NOTE: The tacker is linked to the RPE based version of the pr automatica
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
13
14
9
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
11
15
8
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
14
13
10
0.0
10
9
5
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
ased version of the program so information filled in on that sheet will be shown here. Some i automatically updated as you run the program and fill in the necessary data on a d
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
-
-
-
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
T
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
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 in on that sheet will be shown here. Some information that may be incomplete or missing w e program and fill in the necessary data on a daily basis!
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
hat may be incomplete or missing will be filled
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