1GÜN PAZARTESİ
DEADLİFT 5x10 2SP 5SN
FRONT SQUAT 3X10
MACHINE ROW 5X10
BDL 4X8
AĞIRLIKLI BARFİKS
BARBELL CURL
CORE
2.GÜN SALI
SQUAT 5X10 85 2SP 5SN
BENCH PRESS 5X10 2SP 5SN
OVERHEAD PRESS 5X10
CLOSE GRİP BENCH
LEG EXTENSİON
AĞIRLIKLI DİPS 5X10
DUMBELL ARKA KOL
LATERAL RAİSE
RPE 7 8
RPE 7 8
Calculate Max
Weight
120
0
0
0
Input your
best set(s)
for one
exercise:
Max: 125,65
10
9,5
9
8,5
8
7,5
7
6,5
6
1
125,65
122,89
120
117,99
115,85
113,96
112,08
110,32
108,44
3.GÜN PERŞEMBE
DEADLİFT 3X5
FRONT SQUAT 3X10
AĞIRLIKLI BARFİKS
LAT PULL DOWN 5X10
MACHİNE ROW 5X10
BARBELL CURL
CORE
RPE 9
4.GÜN CUMA
SQUAT 3X5
BENCH PRESS 3X5
DUMBELL PRESS 3X10
İNCLİNE BENCH
LEG EXTENSİON
AĞIRLIKLI DİPS 5X10
DUMBELL ARKA KOL
LATERAL RAİSE
RPE 8 9
Reps
2
6
6
6
Effort
10
8
7
8
Max
125,65
0
0
0
2
120
117,99
115,85
113,96
112,08
110,32
108,44
106,8
105,17
3
115,85
113,96
112,08
110,32
108,44
106,8
105,17
103,54
101,9
4
112,08
110,32
108,44
106,8
105,17
103,54
101,9
100,39
98,76
Made using the following video as g
https://www.youtube.com/watch?
If you want to change the RPE Char
sheet. Current values based on char
http://articles.reactivetrainingsyste
5
6
108,44 105,17
106,8 103,54
105,17 101,9
103,54 100,39
101,9 98,76
100,39 97,25
98,76 95,75
97,25 94,36
95,75 92,86
using the following video as guidance:
/www.youtube.com/watch?v=kxeSS8n3WNI
want to change the RPE Chart percentages, you can do so on the "Chart"
Current values based on chart from:
articles.reactivetrainingsystems.com/2015/11/29/beginning-rts/
7
101,9
100,39
98,76
97,25
95,75
94,36
92,86
90,84
88,83
8
98,76
97,25
95,75
94,36
92,86
90,84
88,83
87,2
85,44
9
95,75
94,36
92,86
90,84
88,83
87,2
85,44
83,81
82,05
10
92,86
90,84
88,83
87,2
85,44
83,81
82,05
80,42
78,66
11
88,83
87,2
85,44
83,81
82,05
80,42
78,66
77,02
75,26
12
85,44
83,81
82,05
80,42
78,66
77,02
75,26
73,63
71,87