Welcome to your Jamal Browner x Strengt
document consists of Eight (8) sheets. The "
The "Start" sheet is where you'll enter your i
Program (RPE)" the RPE based version of yo
sheet is where you'll see your personalized
see info on how you can add a 5th day to t
Note: You need to open this program on
We made sure to make this program a
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Also we'd really appreciate it if you left a r
what we can improve o
If you like the format and style of this progra
thStudioTT Training program! PLEASE WATCH THE FULL PROG
Welcome" sheet is the sheet you're on now and where you c
information before you start the program and also where yo
our program. The "Your Program (%)" is where you'll find the
RPE recommendation charts and further information on reco
his program. The "FAQs" Sheet. The "Graphs & Tracker" shee
and also keep a track of your body weigh
Google sheets or Microsoft Excel (Version 2019 or Late
for free and open this program w
WATCH THE FULL PROGRAM BREAKDOW
Program Breakd
as detailed as possible, but if you do have any questions that
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review on this program for us! Your feedback lets others kno
on in the future. You can go to our website at the link below a
Leave a Review
am and you want to take your training to the next level, you
we love to work with guys who have ran our tr
1-On-1 Coaching!
GRAM BREAKDOWN VIDEO ON THIS
can see the detailed program breakd
u can find all the exclusive videos by
percentage based version of your p
ommendations for the program. The
et is where you can see an analysis o
ht and notes.
r)! If you are on your phone you c
with it!
WN VIDEO HERE:
down!
t are not answered in this document,
ow if this is a good program for them
and leave a review under this progra
w!
can check out our 1-on-1 coaching s
aining plans before!
!
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
SHEET BEFORE GETTING STARTED. This
down video and contact us if you need to.
y Jamal & his Coach (Top Right). The "Your
rogram. The "RPE, Warm-ups & Pre-hab"
e "Optional Day - 5" sheet is where you'll
of your work done on the program so far
can download the Microsoft Excel App
, feel free to email or DM us below!
and lets us know what we did well and
am itself. Thank you.
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 - G
- Based on your experience with RPE you
They are both the same program and wil
NOTE: If you are a beginner or just not very exper
- THIS QUESTIONNAIRE HAS 4 PARTS. Ple
NOTE: If you are unsure about the answer to one
1. How stressfu
1 - Stressful. (Mediocr
SELECT HERE →
CLICK THE CELL TO O
QUICK QUESTIONNAIRE G
1 - If you're a beginner you should lean m
2 - If you're used to high volume or inten
3 - Conventional pullers should lean towa
4 - Lifters with longer limbs or disadvanta
QUESTIONNAIRE - PART 2 - S
1. Rate your ab
1 - I usually can't reco
SELECT HERE →
CLICK THE CELL TO O
2. Rate your te
1 - I don't have great t
SELECT HERE →
CLICK THE CELL TO O
3. How well do
1 - I don't recover ver
SELECT HERE →
CLICK THE CELL TO O
QUESTIONNAIRE - PART 3 - BEN
1. Rate your ab
1 - I usually can't reco
SELECT HERE →
CLICK THE CELL TO O
2. Rate your te
1 - I don't have great t
SELECT HERE →
CLICK THE CELL TO O
3. How well do
1 - I don't recover ver
SELECT HERE →
CLICK THE CELL TO O
QUESTIONNAIRE - PART 4 - D
1. Rate your ab
1 - I usually can't reco
SELECT HERE →
CLICK THE CELL TO O
2. Rate your te
1 - I don't have great t
SELECT HERE →
CLICK THE CELL TO O
3. How well do
1 - I don't recover ver
SELECT HERE →
CLICK THE CELL TO O
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WE
2. If there is a zero in the "WEIGHT" column & there is no
3. If there is a recommended weight and an RPE listed yo
4. The volume and intensity in this progra
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for
Email:
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← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
DON'T INCLUDE YOUR UNIT OF
MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".
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.
GENERAL
u can run this program % based or RPE based. J
l both be affected by this questionnaire the %
rienced with RPE based training you can choose the "You
ease rate the following below based on your ex
of these you should leave it at a two (2) rating.
ul is your life outside of the gym?
re sleep & Long Work/School hours) | 2 - Average. (Decent Slee
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
UIDE
more toward a rating of 1 or 2 for these questio
nsity but you usually do less frequency than this
ard a 1 or 2 rating. Sumo pullers can go with 2
ageous leverages for a particular lift should pic
SQUAT
bility to handle/recover from volume for th
over from too much volume on this lift. | 2 - I can handle an ave
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
echnique on the Squat:
technique. (Not very efficient) | 2 - I have average to good tech
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
o you recover from higher intensities (highe
ry well from higher intensities. | 2 - I would say my recovery is a
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
NCH PRESS
bility to handle/recover from volume for th
over from too much volume on this lift. | 2 - I can handle an ave
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
echnique on the Bench Press:
technique. (Not very efficient) | 2 - I have average to good tech
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
o you recover from higher intensities (highe
ry well from higher intensities. | 2 - I would say my recovery is a
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
EADLIFT
bility to handle/recover from volume for th
over from too much volume on this lift. | 2 - I can handle an ave
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
echnique on the Deadlift:
technique. (Not very efficient) | 2 - I have average to good tech
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
o you recover from higher intensities (highe
ry well from higher intensities. | 2 - I would say my recovery is a
2
PEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
EIGHT" column. In this case, once an RPE is listed you hav
o RPE given then that weight will be auto generated once the
u can feel free to use either one. However you should never go o
am builds slowly! Be sure to not overshoot any
the program is not listed. The unit of measurement will be what
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Our Instagram!
WATCH THE BRAND NEW
MINDSET
SQUAT
Note: If you're looking for all the older videos from the intermediate v
check your conf
Just choose the "Your Program (%)" or "Your Program
based version just has more suggested numbers bas
ur Program (%)" and still adjust the some of the numbers given b
xperience lifting, these selections will impact your pr
ep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Ligh
ons.
s program has (3 Squat, 4 Bench & 2 Deadlift) you sh
or 3 if your technique is really solid.
ck 1.
he Squat:
rage amount of volume on this lift. | 3 - I can usually handle a lot of volu
nique on this lift. | 3 - My technique is almost flawless. (Very efficient)
er percentages of your one rep max) on the Squ
average. | 3 - I recover very well from higher intensities.
he Bench Press:
rage amount of volume on this lift. | 3 - I can usually handle a lot of volu
nique on this lift. | 3 - My technique is almost flawless. (Very efficient)
er percentages of your one rep max) on the Ben
average. | 3 - I recover very well from higher intensities.
he Deadlift:
rage amount of volume on this lift. | 3 - I can usually handle a lot of volu
nique on this lift. | 3 - My technique is almost flawless. (Very efficient)
er percentages of your one rep max) on the Dea
average. | 3 - I recover very well from higher intensities.
ve to decide the weight based off an RPE and fill it into this documen
e weight for the top set of that exercise is entered. It's a percentage
ver the recommended RPE for the day.
y weight or RPE and dial back the weight by 5% if the
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
W TIPS & TUTORIALS HERE:
BENCH PRESS
DEADLIFT
vol. 2 & 3 you can find them in the video link file for this program. Just
firmation email!
m (RPE)" sheet after filling out the questionnaire.
sed on your 1RMs.
by the program based on the recommended RPE.
rogram significantly:
ht Work/School hours)
hould lean toward 2.
ume on this lift and recover well.
at?:
ume on this lift and recover well.
ch Press?:
ume on this lift and recover well.
adlift?:
nt.
drop.
e RPE is too high!
DEADLIFT VARIANT
DEADLIFT
DEFICIT DEADLIFT
BLOCK PULL
2 POSITION PAUSED DEADLIFT
PAUSED DEADLIFT
STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
TEMPO DEADLIFT
SQUAT VARIANT
HIGH BAR SQUAT
PAUSED SQUAT
PIN SQUAT
SSB SQUAT
TEMPO SQUAT
FRONT SQUAT
PAUSED SQUAT
S-RST
6
S-TI
4
B-RST
6
B-TI
4
D-RST
6
D-TI
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+
-
DAY 3
SETS
REPS
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)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
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
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
SETS
1
4
1
1
2
1
2
1
3
3
REPS
4
4
5
5
8
9
9
MYO REPS
12-15
30-60s
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
3
-
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
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
3
4
1
8
8
8-10
12-15
12-15
20-30
15-20
-
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 →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
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
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
SETS
1
1
3
4
3
4
4
4
3
REPS
1
6
5
5
10-12
8-10
10-12
10-12
30-60s
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
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
TOTAL DEADLIFT 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
-
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
-
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
-
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
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
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT 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
-
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
CHEST SUPPORTED ROWS
CABLE ROWS
BARBELL ROWS
PRONE ROWS
SINGLE ARM DB ROWS
SEAL ROWS
PENDLEY ROWS
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
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
MACHINE SHOULDER PRES
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
SIDE PLANKS
PALOFF PRESSES
DB HAMMER CURLS
TWO ARM DB CURLS
BARBELL CURLS
CABLE CURLS
PREACHER CURLS
INCLINE DB CURLS
REVERSE CURLS
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.
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
DAILY VOLUME
RPE
TEMPO
0
#VALUE!
0
0
0
0
0
0
-
0
#VALUE!
0
#VALUE!
0
6.5
6
6.5
7-8
7-8
7-8
7-8
-
-
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
7-8
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 4
WEIGHT
0
0
0
0
0
0
0
0
0
0
DAILY VOLUME
0
0
0
0
0
-
-
-
0
0
-
-
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!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
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
0
0
0
0
0
0
0
0
DAILY VOLUME
0
0
0
0
-
RPE
6.5
7
6
7-8
7-8
7-8
7-8
-
TEMPO
-
-
0
0
-
-
WEIGHT
0
0
0
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
RPE
6.5
6.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8
5.5,6.5,7.5
8
7-8
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 10
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
-
-
0
0
-
-
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!
0
0
0
-
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
RPE
8
8
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
END OF WEEK BODY WEIGHT:
0.0
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
E PRESS
SS
THIS IS THE (RPE) BASED VERSION OF THIS PROGRA
RECOMMENDED FOR YOU BUT YOU CAN STILL USE T
SHEET AS A GUIDE. BE SURE TO FILL IN THE NUM
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.
-
M, MOST NUMBERS ARE NOT
THE RPE CHART ON THE NEXT
MBERS 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
We
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
8
9
10
11
12
We
Wee
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
SETS
REPS
WEIGHT
DAILY VOLUME
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
1
4
4
3
4
4
4
3
-
4
0
6
12-15
10-12
12-15
15-20
30-60s
-
0
#VALUE!
0
0
0
0
0
0
-
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 WEIG
0.0
WEEK 5
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
SETS
1
4
1
1
2
1
2
1
3
3
REPS
4
4
5
5
8
9
9
MYO REPS
12-15
30-60s
WEIGHT
0
0
0
0
0
0
0
0
0
0
DAILY VOLUME
0
0
0
0
0
-
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
3
-
15-20
-
-
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
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
3
4
1
9
7
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 WEIG
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
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
SETS
1
1
3
4
3
4
4
4
3
REPS
1
6
5
5
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
-
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
-
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
TOTAL DEADLIFT 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!
-
0
END OF WEEK BODY WEIG
0.0
WEEK 11
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
-
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
1
2
2
5
7
7
MYO REPS
10-12
12-20
15-20
-
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
-
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
-
0
0
DAY 2
BENCH PRESS
BENCH PRESS
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
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
1
2
2
1
6
5
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!
0
END OF WEEK BODY WEIG
0.0
eekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
eekly Bench Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Deadlift Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7
7
7.5
7-8
-
TEMPO
-
RPE
7
7
6
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
TEMPO
-
7
6
7
7-8
7-8
7-8
7-8
-
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8.5
8.5
8.5
7-8
-
TEMPO
-
HT:
-
-
-
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
-
HT:
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
7.5
6.5
7-8
7-8
7-8
7-8
-
TEMPO
-
-
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8.5-9.5
6,7,8
8.5
7-8
-
TEMPO
-
HT:
-
-
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
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
HT:
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
We
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
8
9
10
11
12
Wee
Wee
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
SETS
REPS
WEIGHT
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
1
4
4
3
4
4
4
3
-
3
0
6
12-15
10-12
12-15
15-20
30-60s
-
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 O
WEE
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
SETS
1
3
1
1
2
1
2
1
3
3
REPS
4
4
5
5
8
9
9
MYO REPS
12-15
30-60s
WEIGHT
0
0
0
0
0
0
0
0
0
0
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
3
-
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
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
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
3
1
3
3
3
3
3
3
3
-
REPS
3
4
1
9
7
8-10
12-15
12-15
20-30
15-20
-
WEIGHT
0
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
END O
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
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
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
WEIGHT
0
0
0
0
0
0
0
0
0
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
-
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
TOTAL DEADLIFT 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
END O
OPENING ATTEMPTS FOR TEST DAY
SQUAT
0
BENCH PRESS
0
DEADLIFT
0
DAY 1
SQUAT
BENCH PRESS
DEADLIFT
DEADLIFT
NORDIC CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
4
3
1
3
2
-
REPS
5
6
1
2
6-8
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
-
DAY 2
SETS
REPS
WEIGHT
WE
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
FLAT DB PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
4
1
4
2
-
1
2
1
2
8-10
-
DAY 3
SQUAT
BENCH PRESS
DEADLIFT
-
SETS
1
1
1
-
REPS
1
1
1
-
0
0
0
0
0
-
REST FOR 2
WEIGHT
0
0
0
-
END O
ekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Bench Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
kly 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
RPE
TEMPO
-
0
#VALUE!
0
#VALUE!
0
7
6
7.5
7-8
7-8
7-8
7-8
-
-
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
7-8
-
TEMPO
-
OF WEEK BODY WEIGHT:
0.0
EK 6 | DELOAD
DAILY VOLUME
0
0
0
0
0
-
-
0
0
-
-
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!
#VALUE!
#VALUE!
#VALUE!
RPE
6
6
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
OF WEEK BODY WEIGHT:
0.0
WEEK 9
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
0
0
0
-
RPE
7.5
7.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
0
0
-
-
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
DAILY VOLUME
#VALUE!
#VALUE!
0
0
#VALUE!
#VALUE!
0
RPE
6
-
TEMPO
-
DAILY VOLUME
RPE
TEMPO
OF WEEK BODY WEIGHT:
0.0
EEK 12 / TEST
0
0
0
0
0
0
6
-
-
DAILY VOLUME
0
0
0
-
RPE
9-10
9-10
9-10
-
TEMPO
-
OR 3 DAYS BETWEEN DAY
OF WEEK BODY WEIGHT:
0.0
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
ADDITIONAL NOTES
Y 2 AND DAY 3.
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+
-
DAY 3
SETS
REPS
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)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
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
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
SETS
1
4
1
1
2
1
2
1
3
3
REPS
4
4
5
5
8
9
9
MYO REPS
12-15
30-60s
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
3
-
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
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
3
4
1
8
8
8-10
12-15
12-15
20-30
15-20
-
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 →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
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
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
SETS
1
1
3
4
3
4
4
4
3
REPS
1
6
5
5
10-12
8-10
10-12
10-12
30-60s
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
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
TOTAL DEADLIFT 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
-
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
-
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
-
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
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
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT 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
-
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
CHEST SUPPORTED ROWS
CABLE ROWS
BARBELL ROWS
PRONE ROWS
SINGLE ARM DB ROWS
SEAL ROWS
PENDLEY ROWS
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
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
MACHINE SHOULDER PRES
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
SIDE PLANKS
PALOFF PRESSES
DB HAMMER CURLS
TWO ARM DB CURLS
BARBELL CURLS
CABLE CURLS
PREACHER CURLS
INCLINE DB CURLS
REVERSE CURLS
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.
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
DAILY VOLUME
RPE
TEMPO
#VALUE!
#VALUE!
0
0
0
0
0
0
-
#VALUE!
#VALUE!
0
#VALUE!
0
6.5
6
6.5
7-8
7-8
7-8
7-8
-
-
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
7-8
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 4
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
-
-
-
#VALUE!
#VALUE!
-
-
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!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
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!
#VALUE!
#VALUE!
0
0
0
0
0
0
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
-
RPE
6.5
7
6
7-8
7-8
7-8
7-8
-
TEMPO
-
-
#VALUE!
0
-
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
6.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8
5.5,6.5,7.5
8
7-8
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 10
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
-
-
#VALUE!
0
-
-
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!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
8
8
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
END OF WEEK BODY WEIGHT:
0.0
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
E PRESS
SS
THIS IS THE (%) BASED VERSION OF THIS PROGRA
RECOMMENDED FOR YOU BUT YOU CAN STILL AD
MANUALLY BASED ON THE LISTED RPE & HOW
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.
-
AM, MOST NUMBERS ARE
DJUST THEM UP OR DOWN
W 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
We
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
8
9
10
11
12
We
Wee
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
SETS
REPS
WEIGHT
DAILY VOLUME
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
1
4
4
3
4
4
4
3
-
4
0
6
12-15
10-12
12-15
15-20
30-60s
-
#VALUE!
#VALUE!
0
0
0
0
0
0
-
#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 WEIG
0.0
WEEK 5
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
SETS
1
4
1
1
2
1
2
1
3
3
REPS
4
4
5
5
8
9
9
MYO REPS
12-15
30-60s
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
-
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
3
-
15-20
-
-
#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
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
3
4
1
9
7
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 WEIG
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
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
SETS
1
1
3
4
3
4
4
4
3
REPS
1
6
5
5
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
-
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
-
#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
TOTAL DEADLIFT 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!
-
#VALUE!
END OF WEEK BODY WEIG
0.0
WEEK 11
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
-
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
1
2
2
5
7
7
MYO REPS
10-12
12-20
15-20
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
-
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
-
#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
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
1
2
2
1
6
5
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!
#VALUE!
END OF WEEK BODY WEIG
0.0
eekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
eekly Bench Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Deadlift Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7
7
7.5
7-8
-
TEMPO
-
RPE
7
7
6
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
TEMPO
-
7
6
7
7-8
7-8
7-8
7-8
-
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8.5
8.5
8.5
7-8
-
TEMPO
-
HT:
-
-
-
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
-
HT:
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
7.5
6.5
7-8
7-8
7-8
7-8
-
TEMPO
-
-
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8-9
6,7,8
8.5
7-8
-
TEMPO
-
HT:
-
-
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
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
HT:
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
We
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
8
9
10
11
12
Wee
Wee
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
SETS
REPS
WEIGHT
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
1
4
4
3
4
4
4
3
-
3
0
6
12-15
10-12
12-15
15-20
30-60s
-
#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 O
WEE
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
SETS
1
3
1
1
2
1
2
1
3
3
REPS
4
4
5
5
8
9
9
MYO REPS
12-15
30-60s
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
3
-
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
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
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
3
1
3
3
3
3
3
3
3
-
REPS
3
4
1
9
7
8-10
12-15
12-15
20-30
15-20
-
WEIGHT
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
END O
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
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
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
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
-
-
-
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
TOTAL DEADLIFT 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
END O
OPENING ATTEMPTS FOR TEST DAY
SQUAT
0
BENCH PRESS
0
DEADLIFT
0
DAY 1
SQUAT
BENCH PRESS
DEADLIFT
DEADLIFT
NORDIC CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
4
3
1
3
2
-
REPS
5
6
1
2
6-8
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
-
DAY 2
SETS
REPS
WEIGHT
WE
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
FLAT DB PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
4
1
4
2
-
1
2
1
2
8-10
-
DAY 3
SQUAT
BENCH PRESS
DEADLIFT
-
SETS
1
1
1
-
REPS
1
1
1
-
0
0
0
0
0
-
REST FOR 2
WEIGHT
0
0
0
-
END O
ekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
ekly Bench Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
kly 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
RPE
TEMPO
-
#VALUE!
#VALUE!
0
#VALUE!
0
7
6
7.5
7-8
7-8
7-8
7-8
-
-
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
7-8
-
TEMPO
-
OF WEEK BODY WEIGHT:
0.0
EK 6 | DELOAD
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
-
-
#VALUE!
#VALUE!
-
-
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!
#VALUE!
#VALUE!
#VALUE!
RPE
6
6
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
OF WEEK BODY WEIGHT:
0.0
WEEK 9
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!
#VALUE!
#VALUE!
0
-
RPE
7.5
7.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
#VALUE!
0
-
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
DAILY VOLUME
#VALUE!
#VALUE!
0
0
#VALUE!
#VALUE!
0
RPE
6
-
TEMPO
-
DAILY VOLUME
RPE
TEMPO
OF WEEK BODY WEIGHT:
0.0
EEK 12 / TEST
0
0
0
0
0
0
6
-
-
DAILY VOLUME
0
0
0
-
RPE
9-10
9-10
9-10
-
TEMPO
-
OR 3 DAYS BETWEEN DAY
OF WEEK BODY WEIGHT:
0.0
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
ADDITIONAL NOTES
Y 2 AND DAY 3.
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
reps at the top and the RPE to the left and g
listed here up or down to suit the condition
RPE CALCULATOR
Calculator
Squat
Bench
Deadlift
Reps
RPE
2
5
3
7.5
8.5
6.5
VARIANT / OTHER
0
RPE / REPS
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4
1
2
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
part RPE is subjective as it can vary from pe
amount of effort put into the lift. The RPE s
above 10 is a failed lift/set.
Many times, when just getting into RPE or
an RPE of 8, this would be most easily unde
to have a set of 5 @ an RPE of 9, we would
simple way of quickly getting into RPE.
As you use RPE more frequently and learn a
see that the RPE of a top set, working set or
RPE of 7 and when we actual execute this to
us to drop the back down weight by 5 to 10
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/
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 h
up or mix and match to suit your personal warm-ups n
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/
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 eve
rest days.
MYO REPS EXPLAINED
Perform a activation set of 15 to 25 reps at rpe 8. Then
DENSITY PROTOCOL EXPLAINED
Perform a set with a weight you can do for 12 to 15 rep
period solely up to you! Try to overload 5 to 10lbs wee
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
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
%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%
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
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
5
5
5
5
5
5
5
5
6
6
6
6
6
6
6
6
6
6
6
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%
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%
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
9
8.5
8
6
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
10
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%
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%
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
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
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%
w RPE translates to percentages of your 1RM, you can take
get a good estimate as to what your weight for the day co
ns 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
percenatges based on
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
f Percieved Exertions and is a method used to communicat
erson to person but an example of an objective aspect of R
scale technically ranges from 1-10 but in practice only 6 to
explaining it to someone, the simpliest way to do so is by
erstood by saying that the athlete should pick a weight tha
say that the athlete should pick a weight that would leave
about it as it relates to you in particular, you will see that
r warm-up should impact our weight selection for the sets
op set, the RPE was closer to a 9; In this case althought the
0% to ensure that our effort on the day isn't above what it
/google search.)
WATCH THE MOBILITY V
BONUS MOB
have a routine that works for then you should feel free to continue it. Yo
eeds.
/google search.)
.
ryone, based on your needs you can perform these 2-4 times a week afte
n perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
ps and be 1 rep shy of failure. Then repeat this load for 5 mins with the n
ekly on the initial set of 12 to 15 reps (If possible).
e a look at the personalized charts b
uld be. Then based on the warm-up
a main lift that you want to calculate
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
te the intensity or recommended in
RPE is the bar speed during the lift, w
10 are used. Anything below 6 is cla
comparing it to RIR (Reps In Reserv
at that would be 2 reps away from fa
e them 1 rep away from failure after
it is much more nuanced that just s
s to come. For example, if we had a
e recommended back downs are at
should be and that we continue to
VIDEOS HERE:
BILITY
u can also add to this warm-
er training sessions or on
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADL
umber of sets, reps and rest
below. Using this chart you can take a look at the
ps and how you feel, you can adjust the weight
tensity of a particular lift or set. For the most
which can fairly reliably be used to judge the
assified as too effortless to rank and anything
ve). For example if we were to have a set of 5 @
ailure with after completing 5 reps & If we were
r completing 5 reps. This is one of the most
imply "I could do 2 more reps" & you will also
recommended top set of 5 @ a recommended
a particular % or % drop, it would be smart for
manage fatigue smartly.
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can util
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 you
3. Perform your main movement with the barbell first, doing 10-15 reps for 1
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
ize the stationary bike, tread mill, rower or do
r first main movement of the training day is).
1-2 sets. Feel out the movement, positioning,
OPTIONAL DAY 5 - GPP DAY
For this program, if you would like to tr
1 - Add in the 5th training day on the re
2 - Your 5th day should be made up of 1
3 - Choose the movements you do from
a - Conditi
b - Single a
c - Shoulde
d - Incline
e - Pull-up
f - Tricep o
g - Incline
h - Hack Sq
i - Seated c
j - DB Curls
k - DB Shru
l - Farmers
4 - Your conditioning movement should
5 - Your accessories should be 3 sets & 8
6 - If you do feel like the program is bec
Build your own Day 5 B
CLICK THERE ON EACH
DAY 5
CARDIO OPTION
CLICK THERE ON EACH
"OPTION" TO OPEN
THE DROP DOWN
MENU AND CHOOSE
YOUR EXERCISES →
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
rain 5 days weekly, you can add in an additional tra
est day that is typically carded between training wee
1 conditioning movement followed by 4-5 accessory
m this list:
ioning: Treadmill, bike, walk, jog.
arm shoulder press.
er trio.
Ys Ts Ws.
ps.
overhead extension.
DB flys.
quat.
calve raise.
s with a twist.
ugs.
s Carry.
*This list is included because most other exercise
d be anywhere from 15-25mins.
8-12 reps each. RPE should range from 6-8.
coming too taxing or your recovery is impacted nega
*Example of how you can
Below, once you select your options you can fill in t
SETS REPS WEIGHT
1
0
-
DAILY VOLUME
-
0
0
0
0
0
0
0
0
0
0
0
0
-
aining session by following t
eks. (i.e. after day 4 & befor
y movements.
es can impact performance o
atively, then you should cut
n structure your day 5.*
the reps and sets you would
RPE
-
TEMPO
-
7-8
7-8
7-8
7-8
-
DEADLIFT VARIANT
DEFICIT DEAD
BLOCK PULL
PAUSED DEAD
he points below:
re day 1).
on your main days.*
t out the 5th day for the 2nd phase of the program.
d 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
A: No it's not a mistake
1 - Fill in the weight you do f
2-C
4 - If you feel like you cro
5 - The program will automat
2
A: In your order confirmation
3
4
5
A: You should rest for 3-5
A: Most variations are
A: You should
6
7
A:
8
9
A: Y
RPE
10
9.5
9
8.5
8
7.5
7
6.5
Reps
1
1
1
1
1
1
1
1
%age
100.00%
97.80%
95.50%
93.90%
92.20%
90.70%
89.20%
87.80%
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
4
10
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
3
3
3
3
3
4
4
4
4
4
4
4
4
4
4
4
4
4
5
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%
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%
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
7.5
7
5
5
5
5
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
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%
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%
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
4.5
4
10
9.5
8
8
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
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%
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%
FA
Q: Why is the number of sets for my backdows on b
e, it's a fatigue management system called "fatigue drops". Yo
FATIGUE DROP
for your topset, this will give you the weight for your backdow
yo
Check the notes section (highlighted in blue) to see how man
3 - In this example you are aiming for 4 total sets without
oss the RPE before you hit 4 total sets, fill in the number of se
tically give you the weight, reps and sets for your futher back
can just fill in the number you did, in this
Q: I can't access the video links i
n email there is an additional file called the "video link file", it
Q: How long should
mins between your main compounds (including all variation
Q: How do I estimate my
e roughly about 10-15% less than the main movement in term
Q: What should I do if
plug in 10-15lbs less into the program so the working sets are
Q: What should I do if my working sets
A: Drop the weight by around 5% and focus o
Q: Do I need to follow the ex
: No, the recommended weight should be a guide and you can
Q: Do I need to add weight
A: No, you can progress the accessories via adding reps as w
Q: How hard should I push secon
You should not be going "too" hard on these training days, th
Qs
ench listed as "0"? Is this a mistake in the program?
ou can follow the steps below or watch the video linked below
PS VIDEO LINK
wn sets. If you are using the % based version of the program t
ou.
ny sets you should be aiming for with you recommended weig
crossing the RPE of the Top set (RPE 6.5 in this example).
ets that you got (including the one which you crossed the RPE
down sets. If you hit the cap of the recommended sets witho
case the CAP was 4 so you can fill in "4".
n thei document. What do I do?
t includes all links that are in this program and the links in tha
I rest between sets?
s) & 1-2 mins on your accessories. If it's a very heavy day you
y variation movements?
ms of weight. Use that as a guide and adjust based on the reco
f I overshoot my RPE?
e more manageable & possibly repeat the same weight the fo
s feel way too hard for the given week?
on getting in the recommended reps and sets.
xact recommended weight?
n adjust it down or up based on how the warm-ups are feelin
to my accessories weekly?
well or if last week was too difficult you can repeat the load.
ndary and tertiary days for a lift?
he main objective of these days is to compliment the main da
w to see how it works.
this will already be done for
ght.
E). In this example 2 sets.
out crossing the RPE then you
at file work 100% of the time.
u can even rest for 6 mins.
ommended numbers.
ollowing week.
g.
ys.
TRACKER & ANALYSIS
Welcome to the program tracker sheet. In th
week in the "Your Program" tab so you can e
column to record your thoughts. Everything
visually!
WEEKLY LOG
TRAINING WEEK
END OF WEEK
Start
??
1 (INTRO WEEK)
0
2
0
3
0
4
0
5
0
6 (DELOAD)
0
7
0
8
0
9
0
10
0
11
0
12 (TEST WEEK)
0
GRAPHS
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
1
0.0
0.0
0.0
Start
1 (INTRO WEEK)
2
1
1
VOLUME
1
1
0
0
0
0
0
0
0
0
1
2
3
1
1
1
1
VOLUME
1
1
0
0
0
0
0
0
0
0
1
2
3
NOTE: The tacker is linked to the RPE based ve
he table below you can keep track of your performance th
enter your body weight there. You can keep track of the w
else will be auto generated as you fill out the program its
NUMBER OF HARD SETS
BODY WEIGHT
SQUAT
BENCH PRESS
DEADLIFT
??
-
-
-
.0
13
14
9
.0
14
14
10
.0
14
14
10
.0
14
14
10
.0
14
14
10
.0
11
15
8
.0
14
14
10
.0
14
14
10
.0
14
14
10
.0
14
14
10
.0
14
13
10
.0
10
9
5
END OF WEEK BODY WEIGHT
0.0
0.0
0.0
0.0
0.0
3
4
5
6 (DELOAD)
7
WEEK
Weekly Volume For Each
0
0
0
0
4
5
6
7
WEEK
Weekly Cumulative Volume Fo
0
0
0
0
4
5
6
7
WEEK
ersion of the program so information filled in on t
automatically updated as you run the program
hroughout the program. The end of we
weeks in which you did the optional 5t
self with your weekly numbers. There a
TOTAL TRAINING VOLUME
SQUAT
BENCH PRESS
DEADLIFT
-
-
-
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#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
0.0
0.0
0.0
8
9
10
Main Lift
0
0
0
8
9
10
or Each Main Lift
0
0
0
8
9
10
that sheet will be shown here. Some information that may
m and fill in the necessary data on a daily basis!
eek body weight column brings data across from
th day or not in the 5th Day column and you can
are also some graphs at the bottom which show
5TH DAY (Y/N)
-
-
0.0
0.0
11
12 (TEST WEEK)
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volum
0
0
11
12
Weekly Squat Cumulative Volu
Weekly Bench Cumulative Volu
Weekly Deadlift Cumulative Vo
0
0
11
12
be incomplete or missing will be filled
m the bottom of each training
n write some notes in the notes
w your progression/ records
ADDITIONAL
-
e
e
me
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
ume
ume
olume
NOTES
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3