Welcome to your Jamal Browner x StrengthStudi
document consists of Eight (8) sheets. The "Welcom
The "Start" sheet is where you'll enter your informa
Program (RPE)" the RPE based version of your prog
sheet is where you'll see your personalized RPE re
see info on how you can add a 5th day to this pro
Note: You need to open this program on Goo
We made sure to make this program as deta
Email:
Instagram:
Also we'd really appreciate it if you left a review
what we can improve on in th
If you like the format and style of this program and
StrengthStudioTT Training program! PLEASE WATCH THE FULL PROGRAM B
. The "Welcome" sheet is the sheet you're on now and where you can see
r your information before you start the program and also where you can fin
n of your program. The "Your Program (%)" is where you'll find the percent
nalized RPE recommendation charts and further information on recommen
ay to this program. The "FAQs" Sheet. The "Graphs & Tracker" sheet is whe
and also keep a track of your body weight and n
gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If
App for free and open this program with
WATCH THE FULL PROGRAM BREAKDOWN VIDE
Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
Email Us!
Our Instagram!
left a review on this program for us! Your feedback lets others know if this
prove on in the future. You can go to our website at the link below and leav
Leave a Review!
program and you want to take your training to the next level, you can che
we love to work with guys who have ran our training p
1-On-1 Coaching!
L PROGRAM BREAKDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTE
e you can see the detailed program breakdown video and contact us if you
ere you can find all the exclusive videos by Jamal & his Coach (Top Right). T
nd the percentage based version of your program. The "RPE, Warm-ups &
on recommendations for the program. The "Optional Day - 5" sheet is whe
r" sheet is where you can see an analysis of your work done on the progra
y weight and notes.
9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!
EAKDOWN VIDEO HERE:
eakdown!
ns that are not answered in this document, feel free to email or DM us belo
ers know if this is a good program for them and lets us know what we did w
below and leave a review under this program itself. Thank you.
view!
el, you can check out our 1-on-1 coaching service. Once coaching spots are
our training plans before!
hing!
BENCH PRESS VARIANT
LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
BOARD PRESS
DEADLIFT VARIANT (PHASE 1)
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)
LOW BLOCK PULL
PAUSED DEADLIFT
N THIS SHEET BEFORE GETTING STARTED. This
breakdown video and contact us if you need to.
deos by Jamal & his Coach (Top Right). The "Your
your program. The "RPE, Warm-ups & Pre-hab"
m. The "Optional Day - 5" sheet is where you'll
alysis of your work done on the program so far
one you can download the Microsoft Excel
ument, feel free to email or DM us below!
r them and lets us know what we did well and
program itself. Thank you.
ching service. Once coaching spots are available
SQUAT VARIANT
HIGH BAR SQUAT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
YOUR PROFILE
CLICK THERE TO OPEN
THE DROP DOWN
MENU FOR EACH
VARIANT →
NAME
???
AGE
SQUAT
BENCH PRESS
DEADLIFT
STARTING BODY WEIGHT
VARIATIONS
DEADLIFT VARIANT
BENCH PRESS VARIANT
SQUAT VARIANT
???
???
???
???
???
???
???
???
Having problems filling out the Table?
Watch This!
QUESTIONNAIRE - PART 1 - GENER
- Based on your experience with RPE you can r
They are both the same program and will both
NOTE: If you are a beginner or just not very experienced
- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these
1. How stressful is yo
1 - Stressful. (Mediocre sleep &
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
QUICK QUESTIONNAIRE GUIDE
1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu
3 - Conventional pullers should lean toward a 1
4 - Lifters with longer limbs or disadvantageous
QUESTIONNAIRE - PART 2 - SQUA
1. Rate your ability t
1 - I usually can't recover from
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
2. Rate your techniq
1 - I don't have great techniqu
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
3. How well do you r
1 - I don't recover very well fro
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
QUESTIONNAIRE - PART 3 - BENCH P
1. Rate your ability t
1 - I usually can't recover from
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
2. Rate your techniq
1 - I don't have great techniqu
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
3. How well do you r
1 - I don't recover very well fro
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
QUESTIONNAIRE - PART 4 - DEADL
1. Rate your ability t
1 - I usually can't recover from
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
2. Rate your techniq
1 - I don't have great techniqu
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
3. How well do you r
1 - I don't recover very well fro
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
Email:
Instagram:
← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
DON'T INCLUDE YOUR UNIT OF
MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".
IF YOU DON'T KNOW YOUR MAX
FOR A PARTICULAR MOVEMENT
YOU CAN JUST ESTIMATE IT AND
ADJUST UP OR DOWN BASED ON
WEEK 1.
1 - GENERAL
PE you can run this program % based or RPE based. Just choose the
nd will both be affected by this questionnaire the % based version ju
y experienced with RPE based training you can choose the "Your Program (%)" and
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.
ressful is your life outside of the gym?
Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
r intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
dvantageous leverages for a particular lift should pick 1.
T 2 - SQUAT
our ability to handle/recover from volume for the Squat:
an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
our technique on the Squat:
e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
ell do you recover from higher intensities (higher percentages
over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
- BENCH PRESS
our ability to handle/recover from volume for the Bench Press
an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
our technique on the Bench Press:
e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
ell do you recover from higher intensities (higher percentages
over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
4 - DEADLIFT
our ability to handle/recover from volume for the Deadlift:
an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
our technique on the Deadlift:
e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
ell do you recover from higher intensities (higher percentages
over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
Email Us!
Our Instagram!
WATCH THE BRAND NEW TIPS & TU
MINDSET
SQUAT
Note: If you're looking for all the older videos from the intermediate vol. 2 & 3 you c
check your confirmation emai
ased. Just choose the "Your Program (%)" or "Your Program (RPE)" s
the % based version just has more suggested numbers based on you
he "Your Program (%)" and still adjust the some of the numbers given by the progra
your experience lifting, these selections will impact your program sig
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.
uld pick 1.
for the Squat:
e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
(higher percentages of your one rep max) on the Squat?:
very is average. | 3 - I recover very well from higher intensities.
for the Bench Press:
e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
(higher percentages of your one rep max) on the Bench Press?
very is average. | 3 - I recover very well from higher intensities.
for the Deadlift:
e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
(higher percentages of your one rep max) on the Deadlift?:
very is average. | 3 - I recover very well from higher intensities.
you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT
LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
D NEW TIPS & TUTORIALS HERE:
BENCH PRESS
DEADLIFT
ediate vol. 2 & 3 you can find them in the video link file for this program. Just
our confirmation email!
Program (RPE)" sheet after filling out the questionnaire.
ers based on your 1RMs.
given by the program based on the recommended RPE.
your program significantly:
ep & Light Work/School hours)
you should lean toward 2.
ot of volume on this lift and recover well.
fficient)
e Squat?:
ot of volume on this lift and recover well.
fficient)
e Bench Press?:
ot of volume on this lift and recover well.
fficient)
e Deadlift?:
document.
centage drop.
% if the RPE is too high!
DEADLIFT VARIANT
SQUAT VARIANT
DEADLIFT
DEFICIT DEADLIFT
BLOCK PULL
2 POSITION PAUSED DEADLIFT
PAUSED DEADLIFT
STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
TEMPO DEADLIFT
HIGH BAR SQUAT
PAUSED SQUAT
PIN SQUAT
SSB SQUAT
TEMPO SQUAT
FRONT SQUAT
PAUSED SQUAT
S-RST
S-TI
6
4
B-RST
B-TI
6
4
D-RST
D-TI
6
4
1 YES
2 NO
3
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR
TRAINING VIDEOS AND SHOW SOME LOVE!
MOST OF THE ACESSORIES HAVE A
DROP DOWN MENU WITH MULTIPLE
OPTIONS. YOU CAN CLICK ON THE
ACCESSORY ITSELF AND OPEN THE
MENU TO SELECT.
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
IF YOU'RE WONDERING WHY BENCH
HAS "0" SETS LISTED PLEASE CHECK
THE FAQ PAGE! IT'S THE FIRST
QUESTION.
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
1
2
1
2
1
3
3
3
-
REPS
5
5
6
6
9
10
10
MYO REPS
12-15
30-60s
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
3
3
4
4
3
3
-
REPS
5
5
3
0
12-15
10-12
10-12
10-12
15+
-
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
3
4
3
4
4
4
3
-
REPS
4
0
6
12-15
10-12
12-15
15-20
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
4
4
1
9
7
8-10
12-15
12-15
20-30
15-20
-
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
SETS
1
4
1
1
2
1
REPS
4
4
5
5
8
9
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
1
3
3
3
-
9
MYO REPS
12-15
30-60s
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
4
4
2
0
12-15
10-12
10-12
10-12
15+
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
2
0
6
12-15
10-12
12-15
15-20
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
SETS
1
4
1
4
4
3
3
3
3
REPS
3
4
1
8
8
8-10
12-15
12-15
20-30
YOU CAN CHANGE SOME OR ALL
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM.
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
15-20
-
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
3
4
4
6
8
8
MYO REPS
10-12
12-20
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
3
4
5
4
10-12
8-10
8-10
8-10
30-45s
-
DAY 3
SQUAT VARIANT
SETS
1
REPS
1
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
6
5
5
10-12
8-10
10-12
10-12
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
3
4
4
1
9
8
6-8
10-12
10-12
20-40s
12-15
-
TOTAL DEADLIFT VOLUME
-
-
DAY 1
SQUAT
SQUAT
SETS
1
2
REPS
2
3
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
4
1
2
1
3
3
3
-
3
5
7
7
MYO REPS
10-12
12-20
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
2
3
4
3
10-12
8-10
8-10
8-10
30-45s
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
4
3
4
4
4
3
-
REPS
1
5
4
5
10-12
8-10
10-12
10-12
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
SETS
1
1
3
1
4
4
REPS
2
3
3
1
7
6
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
3
3
3
3
-
6-8
10-12
10-12
20-40s
12-15
-
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS
NEUTRAL GRIP PULL-DOWNS
GOOD MORNINGS
CHIN-UPS
DB RDLS
WIDE GRIP PULLDOWNS
45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS
REVERSE HYPER-EXTENSIONSPULL-UPS
DB CAMPORINI DL
SINGLE ARM PULL-DOWNS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS
SEATED HAMSTRING CURLS
LEG PRESS
BANDED HAMSTRING CURLS
HACK SQUAT
NORDIC CURLS
BULGARIAN SPLIT SQUAT
SINGLE LEG HAMSTRING CURLS
FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS
HEEL ELEVATED GOBLET SQUAT
BELT SQUAT
PENDULUM SQUAT
CHEST SUPPORTED ROWS
CABLE ROWS
BARBELL ROWS
PRONE ROWS
SINGLE ARM DB ROWS
SEAL ROWS
PENDLEY ROWS
LU RAISES
UPRIGHT ROWS
MACHINE LATERAL RAISES
DB LATERAL RAISES
SEATED SHOULDER PRESS
SHOULDER Ys Ts Ws
CABLE Y RAISE
CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
SIDE PLANKS
PALOFF PRESSES
TRICEP PUSHDOWNS
SKULL CRUSHERS
DB TRICEP KICK BACKS
TRICEP OVERHEAD EXTENSIONS
SINGLE ARM PUSHDOWNS
DIPS
CROSS BODY CABLE TRICEP EXT.
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
DB HAMMER CURLS
TWO ARM DB CURLS
BARBELL CURLS
CABLE CURLS
PREACHER CURLS
INCLINE DB CURLS
REVERSE CURLS
WEEK 1
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
0
RPE
6.5
6.5
7
7-8
-
TEMPO
-
WEIGHT
0
0
0
#VALUE!
0
0
0
0
-
DAILY VOLUME
0
0
0
#VALUE!
0
#VALUE!
RPE
6.5
6
6
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
0
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
0
RPE
6.5
6
6.5
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
0
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
6
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8
8
8
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 4
WEIGHT
0
0
0
0
0
0
DAILY VOLUME
0
0
0
0
0
-
-
0
0
0
0
-
0
0
7-8
-
-
WEIGHT
0
0
0
#VALUE!
0
0
0
0
-
DAILY VOLUME
0
0
0
#VALUE!
0
#VALUE!
RPE
8
7.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
0
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
0
RPE
7
7
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
0
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
#VALUE!
-
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
#VALUE!
#VALUE!
#VALUE!
-
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 7
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
RPE
6.5
4,5,6
7
7-8
-
TEMPO
-
WEIGHT
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
RPE
6.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
0
DAILY VOLUME
0
RPE
6.5
TEMPO
-
0
0
0
0
0
0
0
0
-
0
0
0
0
0
7
6
7-8
7-8
7-8
7-8
-
-
WEIGHT
0
0
0
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
6.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
0
-
-
RPE
8
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 10
WEIGHT
0
0
DAILY VOLUME
0
0
0
0
0
0
0
0
0
-
0
0
0
0
5.5,6.5,7.5
8
7-8
-
-
WEIGHT
500
0
0
0
0
0
0
0
-
DAILY VOLUME
1000
0
0
0
1000
0
RPE
8
8
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
RPE
8
8
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
0
0
0
0
#VALUE!
#VALUE!
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
RPE
8
8
-
TEMPO
4-5s DOWN
-
0
0
0
-
#VALUE!
#VALUE!
0
END OF WEEK BODY WEIGHT:
0.0
7-8
7-8
7-8
-
-
RAL RAISES
INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
MACHINE CHEST PRESS
WEIGHTED PUSH-UPS
STERNAL PRESS AROUND
COSTAL PRESS AROUND
CLAVICULAR PRESS AROUND
CABLE FLYS (HIGH TO LOW)
CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
G LANDMINE PRESS
ULDER PRESS
THIS IS THE (RPE) BASED VERSION OF THIS PROGRAM, MOST NUM
RECOMMENDED FOR YOU BUT YOU CAN STILL USE THE RPE CHAR
SHEET AS A GUIDE. BE SURE TO FILL IN THE NUMBERS THAT YO
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
-
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 5.5,6.5,7.5 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT RPE 6 IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
ROGRAM, MOST NUMBERS ARE NOT
LL USE THE RPE CHART ON THE NEXT
HE NUMBERS THAT YOU DO HIT!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
8
9
10
11
12
WEEK 2
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
1
2
1
2
1
3
3
3
-
REPS
5
5
6
6
9
10
10
MYO REPS
12-15
30-60s
15-20
-
WEIGHT
0
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
0
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
5
5
3
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
0
0
0
#VALUE!
0
0
0
0
-
DAILY VOLUME
0
0
0
#VALUE!
0
#VALUE!
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
4
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
0
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
0
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
4
4
1
8
8
8-10
12-15
12-15
20-30
15-20
-
WEIGHT
0
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
END OF WEEK BODY WEIGHT:
0.0
WEEK 5
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
SETS
1
4
1
1
2
1
REPS
4
4
5
5
8
9
WEIGHT
0
0
0
0
0
0
DAILY VOLUME
0
0
0
0
0
-
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
1
3
3
3
-
9
MYO REPS
12-15
30-60s
15-20
-
0
0
0
0
-
0
0
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
4
4
1
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
0
0
0
#VALUE!
0
0
0
0
-
DAILY VOLUME
0
0
0
#VALUE!
0
#VALUE!
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
1
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
0
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
0
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
SETS
1
4
1
4
4
3
3
3
3
REPS
3
4
1
9
7
8-10
12-15
12-15
20-30
WEIGHT
0
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
#VALUE!
-
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
15-20
-
-
#VALUE!
#VALUE!
#VALUE!
END OF WEEK BODY WEIGHT:
0.0
WEEK 8
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
3
4
4
6
8
8
MYO REPS
10-12
12-20
15-20
-
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
3
4
5
4
10-12
8-10
8-10
8-10
30-45s
-
WEIGHT
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
DAY 3
SQUAT VARIANT
SETS
1
REPS
1
WEIGHT
0
DAILY VOLUME
0
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
6
5
5
10-12
8-10
10-12
10-12
30-60s
-
0
0
0
0
0
0
0
0
-
0
0
0
0
0
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
3
4
4
1
8
7
6-8
10-12
10-12
20-40s
12-15
-
WEIGHT
0
0
0
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
TOTAL DEADLIFT VOLUME
-
-
-
0
END OF WEEK BODY WEIGHT:
0.0
WEEK 11
DAY 1
SQUAT
SQUAT
SETS
1
2
REPS
1
2
WEIGHT
0
0
DAILY VOLUME
0
0
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
4
1
2
1
3
3
3
-
2
5
7
7
MYO REPS
10-12
12-20
15-20
-
0
0
0
0
0
0
0
-
0
0
0
0
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
1
2
4
3
10-12
8-10
8-10
8-10
30-45s
-
WEIGHT
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
DAY 3
SQUAT VARIANT
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
4
3
4
4
4
3
-
REPS
1
5
4
4
10-12
8-10
10-12
10-12
30-60s
-
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAILY VOLUME
0
0
0
0
0
0
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
SETS
1
1
3
1
4
4
REPS
1
2
2
1
6
5
WEIGHT
0
0
0
0
#VALUE!
#VALUE!
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
3
3
3
3
-
6-8
10-12
10-12
20-40s
12-15
-
0
0
0
-
#VALUE!
#VALUE!
0
END OF WEEK BODY WEIGHT:
0.0
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Deadlift Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
EK 2
RPE
7
7
7.5
7-8
-
TEMPO
-
RPE
7
7
6
7-8
7-8
7-8
7-8
-
TEMPO
-
-
RPE
7
6
7
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8.5
8.5
8.5
TEMPO
-
BODY WEIGHT:
0
EK 5
-
7-8
-
-
RPE
8.5
7.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
7
7
8
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
8
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
-
RPE
7
5,6,7
7.5
7-8
-
TEMPO
-
RPE
7
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
7
TEMPO
-
BODY WEIGHT:
0
EK 8
7.5
6.5
7-8
7-8
7-8
7-8
-
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
-
RPE
8.5-9.5
-
TEMPO
-
BODY WEIGHT:
0
K 11
6,7,8
8.5
7-8
-
-
RPE
8.5-9.5
8.5
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
8.5
8.5
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
8-9
8
-
TEMPO
4-5s DOWN
-
BODY WEIGHT:
0
7-8
7-8
7-8
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
-
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 4 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR OPENING
ATTEMPTS FOR THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume
8
9
10
11
12
WEEK 3
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
1
2
1
2
1
3
3
3
-
REPS
5
5
6
6
9
10
10
MYO REPS
12-15
30-60s
15-20
-
WEIGHT
0
0
0
0
0
0
0
0
0
0
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
5
5
3
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
0
0
0
#VALUE!
0
0
0
0
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
3
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
0
#VALUE!
0
0
0
0
0
0
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
4
4
1
9
7
8-10
12-15
12-15
20-30
15-20
-
WEIGHT
0
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
END OF WEEK BODY WEIGHT:
0.0
WEEK 6 | DELOAD
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BELT SQUAT
SETS
1
3
1
1
2
1
REPS
4
4
5
5
8
9
WEIGHT
0
0
0
0
0
0
BELT SQUAT
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
1
3
3
3
-
9
MYO REPS
12-15
30-60s
15-20
-
0
0
0
0
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
3
1
3
3
3
3
3
3
-
REPS
4
4
1
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
0
0
0
#VALUE!
0
0
0
0
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
3
3
3
3
3
3
3
-
REPS
1
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
0
#VALUE!
0
0
0
0
0
0
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
SETS
1
3
1
3
3
3
3
3
3
REPS
3
4
1
9
7
8-10
12-15
12-15
20-30
WEIGHT
0
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
15-20
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 9
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
2
3
3
5
7
7
MYO REPS
10-12
12-20
15-20
-
WEIGHT
0
0
0
0
0
0
0
0
0
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
2
4
5
4
10-12
8-10
8-10
8-10
30-45s
-
WEIGHT
0
0
0
0
0
0
0
0
-
DAY 3
SQUAT VARIANT
SETS
1
REPS
1
WEIGHT
0
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
5
4
5
10-12
8-10
10-12
10-12
30-60s
-
0
0
0
0
0
0
0
0
-
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
2
3
3
1
7
6
6-8
10-12
10-12
20-40s
12-15
-
WEIGHT
0
0
0
0
#VALUE!
#VALUE!
0
0
0
-
TOTAL DEADLIFT VOLUME
-
-
END OF WEEK BODY WEIGHT:
0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT
0
BENCH PRESS
0
DEADLIFT
0
DAY 1
SQUAT
BENCH PRESS
SETS
4
3
WEEK 12 / TEST
REPS
5
6
WEIGHT
#VALUE!
#VALUE!
DEADLIFT
DEADLIFT
NORDIC CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
1
3
2
-
1
2
6-8
-
0
0
0
-
DAY 2
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
FLAT DB PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
4
2
-
REPS
1
2
1
2
8-10
-
WEIGHT
0
0
0
0
0
-
DAY 3
SQUAT
BENCH PRESS
DEADLIFT
-
SETS
1
1
1
-
REST FOR 2 OR 3 DAYS BETW
REPS
1
1
1
-
WEIGHT
0
0
0
-
END OF WEEK BODY WEIGHT:
0.0
Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Deadlift Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
WEEK 3
DAILY VOLUME
0
0
0
0
0
0
0
RPE
7.5
7.5
8
7-8
-
TEMPO
-
DAILY VOLUME
0
0
0
#VALUE!
0
#VALUE!
RPE
7.5
7.5
6
7-8
7-8
7-8
7-8
-
TEMPO
-
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
0
RPE
7
6
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
6
6
7
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 6 | DELOAD
DAILY VOLUME
0
0
0
0
0
-
-
0
0
7-8
-
-
DAILY VOLUME
0
0
0
#VALUE!
0
#VALUE!
RPE
7
5
6
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
0
RPE
6
6
7
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
0
#VALUE!
0
#VALUE!
#VALUE!
-
RPE
6
6
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
#VALUE!
#VALUE!
#VALUE!
-
-
DAILY VOLUME
0
0
0
0
0
0
RPE
7.5
5,6,7
7.5
7-8
-
TEMPO
-
DAILY VOLUME
0
0
0
0
0
0
RPE
7.5
8
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
0
RPE
7.5
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 9
0
0
0
0
0
7.5
7
7-8
7-8
7-8
7-8
-
-
DAILY VOLUME
0
0
0
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
0
-
-
RPE
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 12 / TEST
DAILY VOLUME
#VALUE!
#VALUE!
0
0
#VALUE!
#VALUE!
0
6
-
-
DAILY VOLUME
0
0
0
0
0
0
RPE
6
-
TEMPO
-
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.
DAILY VOLUME
0
0
0
-
END OF WEEK BODY WEIGHT:
0.0
RPE
9-10
9-10
9-10
-
TEMPO
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
-
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
NO FATIGUE DROP.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3
ADDITIONAL NOTES
-
N DAY 2 AND DAY 3.
ADDITIONAL NOTES
-
ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR
TRAINING VIDEOS AND SHOW SOME LOVE!
MOST OF THE ACESSORIES HAVE A
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MENU TO SELECT.
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DROP DOWN →
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DROP DOWN →
IF YOU'RE WONDERING WHY BENCH
HAS "0" SETS LISTED PLEASE CHECK
THE FAQ PAGE! IT'S THE FIRST
QUESTION.
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
1
2
1
2
1
3
3
3
-
REPS
5
5
6
6
9
10
10
MYO REPS
12-15
30-60s
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
3
3
4
4
3
3
-
REPS
5
5
3
0
12-15
10-12
10-12
10-12
15+
-
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
3
4
3
4
4
4
3
-
REPS
4
0
6
12-15
10-12
12-15
15-20
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
4
4
1
9
7
8-10
12-15
12-15
20-30
15-20
-
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
SETS
1
4
1
1
2
1
REPS
4
4
5
5
8
9
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
1
3
3
3
-
9
MYO REPS
12-15
30-60s
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
4
4
2
0
12-15
10-12
10-12
10-12
15+
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
2
0
6
12-15
10-12
12-15
15-20
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
SETS
1
4
1
4
4
3
3
3
3
REPS
3
4
1
8
8
8-10
12-15
12-15
20-30
YOU CAN CHANGE SOME OR ALL
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM.
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
15-20
-
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
3
4
4
6
8
8
MYO REPS
10-12
12-20
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
3
4
5
4
10-12
8-10
8-10
8-10
30-45s
-
DAY 3
SQUAT VARIANT
SETS
1
REPS
1
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
6
5
5
10-12
8-10
10-12
10-12
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
3
4
4
1
9
8
6-8
10-12
10-12
20-40s
12-15
-
TOTAL DEADLIFT VOLUME
-
-
DAY 1
SQUAT
SQUAT
SETS
1
2
REPS
2
3
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
4
1
2
1
3
3
3
-
3
5
7
7
MYO REPS
10-12
12-20
15-20
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
2
3
4
3
10-12
8-10
8-10
8-10
30-45s
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
4
3
4
4
4
3
-
REPS
1
5
4
5
10-12
8-10
10-12
10-12
30-60s
-
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
SETS
1
1
3
1
4
4
REPS
2
3
3
1
7
6
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
3
3
3
3
-
6-8
10-12
10-12
20-40s
12-15
-
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS
NEUTRAL GRIP PULL-DOWNS
GOOD MORNINGS
CHIN-UPS
DB RDLS
WIDE GRIP PULLDOWNS
45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS
REVERSE HYPER-EXTENSIONSPULL-UPS
DB CAMPORINI DL
SINGLE ARM PULL-DOWNS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS
SEATED HAMSTRING CURLS
LEG PRESS
BANDED HAMSTRING CURLS
HACK SQUAT
NORDIC CURLS
BULGARIAN SPLIT SQUAT
SINGLE LEG HAMSTRING CURLS
FRONT FOOT ELEVATED SPLITLYING HAMSTRING CURLS
HEEL ELEVATED GOBLET SQUAT
BELT SQUAT
PENDULUM SQUAT
CHEST SUPPORTED ROWS
CABLE ROWS
BARBELL ROWS
PRONE ROWS
SINGLE ARM DB ROWS
SEAL ROWS
PENDLEY ROWS
LU RAISES
UPRIGHT ROWS
MACHINE LATERAL RAISES
DB LATERAL RAISES
SEATED SHOULDER PRESS
SHOULDER Ys Ts Ws
CABLE Y RAISE
CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
SIDE PLANKS
PALOFF PRESSES
TRICEP PUSHDOWNS
SKULL CRUSHERS
DB TRICEP KICK BACKS
TRICEP OVERHEAD EXTENSIONS
SINGLE ARM PUSHDOWNS
DIPS
CROSS BODY CABLE TRICEP EXT.
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
DB HAMMER CURLS
TWO ARM DB CURLS
BARBELL CURLS
CABLE CURLS
PREACHER CURLS
INCLINE DB CURLS
REVERSE CURLS
WEEK 1
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
6.5
7
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
6
6
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
0
RPE
6.5
6
6.5
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
6
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8
8
8
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 4
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
-
-
0
0
0
0
-
#VALUE!
#VALUE!
7-8
-
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
8
7.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
0
RPE
7
7
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
-
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
#VALUE!
#VALUE!
#VALUE!
-
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 7
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
0
RPE
6.5
4,5,6
7
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
#VALUE!
DAILY VOLUME
#VALUE!
RPE
6.5
TEMPO
-
#VALUE!
#VALUE!
0
0
0
0
0
0
-
#VALUE!
#VALUE!
0
#VALUE!
0
7
6
7-8
7-8
7-8
7-8
-
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
6.5
6.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
#VALUE!
-
-
RPE
8
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 10
WEIGHT
#VALUE!
#VALUE!
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
#VALUE!
0
#VALUE!
0
5.5,6.5,7.5
8
7-8
-
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
8
8
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
0
RPE
8
8
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
RPE
8
8
-
TEMPO
4-5s DOWN
-
0
0
0
-
#VALUE!
#VALUE!
#VALUE!
END OF WEEK BODY WEIGHT:
0.0
7-8
7-8
7-8
-
-
RAL RAISES
INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
MACHINE CHEST PRESS
WEIGHTED PUSH-UPS
STERNAL PRESS AROUND
COSTAL PRESS AROUND
CLAVICULAR PRESS AROUND
CABLE FLYS (HIGH TO LOW)
CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
G LANDMINE PRESS
ULDER PRESS
THIS IS THE (%) BASED VERSION OF THIS PROGRAM, MOST NU
RECOMMENDED FOR YOU BUT YOU CAN STILL ADJUST THEM U
MANUALLY BASED ON THE LISTED RPE & HOW YOU FEEL ON
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
-
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 5.5,6.5,7.5 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT RPE 6 IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
PROGRAM, MOST NUMBERS ARE
TILL ADJUST THEM UP OR DOWN
& HOW YOU FEEL ON THE DAY!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
8
9
10
11
12
WEEK 2
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
1
2
1
2
1
3
3
3
-
REPS
5
5
6
6
9
10
10
MYO REPS
12-15
30-60s
15-20
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
5
5
3
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
4
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
0
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
4
4
1
8
8
8-10
12-15
12-15
20-30
15-20
-
WEIGHT
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
END OF WEEK BODY WEIGHT:
0.0
WEEK 5
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
SETS
1
4
1
1
2
1
REPS
4
4
5
5
8
9
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
-
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
1
3
3
3
-
9
MYO REPS
12-15
30-60s
15-20
-
0
0
0
0
-
#VALUE!
#VALUE!
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
4
4
1
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
1
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
0
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
SETS
1
4
1
4
4
3
3
3
3
REPS
3
4
1
9
7
8-10
12-15
12-15
20-30
WEIGHT
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
-
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
15-20
-
-
#VALUE!
#VALUE!
#VALUE!
END OF WEEK BODY WEIGHT:
0.0
WEEK 8
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
3
4
4
6
8
8
MYO REPS
10-12
12-20
15-20
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
0
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
3
4
5
4
10-12
8-10
8-10
8-10
30-45s
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
DAY 3
SQUAT VARIANT
SETS
1
REPS
1
WEIGHT
#VALUE!
DAILY VOLUME
#VALUE!
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
6
5
5
10-12
8-10
10-12
10-12
30-60s
-
#VALUE!
#VALUE!
0
0
0
0
0
0
-
#VALUE!
#VALUE!
0
#VALUE!
0
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
3
4
4
1
8
7
6-8
10-12
10-12
20-40s
12-15
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
TOTAL DEADLIFT VOLUME
-
-
-
#VALUE!
END OF WEEK BODY WEIGHT:
0.0
WEEK 11
DAY 1
SQUAT
SQUAT
SETS
1
2
REPS
1
2
WEIGHT
#VALUE!
#VALUE!
DAILY VOLUME
#VALUE!
#VALUE!
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
4
1
2
1
3
3
3
-
2
5
7
7
MYO REPS
10-12
12-20
15-20
-
#VALUE!
0
0
0
0
0
0
-
#VALUE!
0
#VALUE!
0
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
1
2
4
3
10-12
8-10
8-10
8-10
30-45s
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
DAY 3
SQUAT VARIANT
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
4
3
4
4
4
3
-
REPS
1
5
4
4
10-12
8-10
10-12
10-12
30-60s
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
0
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
SETS
1
1
3
1
4
4
REPS
1
2
2
1
6
5
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
3
3
3
3
-
6-8
10-12
10-12
20-40s
12-15
-
0
0
0
-
#VALUE!
#VALUE!
#VALUE!
END OF WEEK BODY WEIGHT:
0.0
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Deadlift Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
EK 2
RPE
7
7
7.5
7-8
-
TEMPO
-
RPE
7
7
6
7-8
7-8
7-8
7-8
-
TEMPO
-
-
RPE
7
6
7
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
8.5
8.5
8.5
TEMPO
-
BODY WEIGHT:
0
EK 5
-
7-8
-
-
RPE
8.5
7.5
7
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
7
7
8
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
8
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
-
RPE
7
5,6,7
7.5
7-8
-
TEMPO
-
RPE
7
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
7
TEMPO
-
BODY WEIGHT:
0
EK 8
7.5
6.5
7-8
7-8
7-8
7-8
-
-
RPE
7
7
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
-
-
RPE
8-9
-
TEMPO
-
BODY WEIGHT:
0
K 11
6,7,8
8.5
7-8
-
-
RPE
8
8.5
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
8.5
8.5
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
RPE
8
8
-
TEMPO
4-5s DOWN
-
BODY WEIGHT:
0
7-8
7-8
7-8
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
-
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 4 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR OPENING
ATTEMPTS FOR THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
8
9
10
11
12
Week
1
2
3
4
5
6
7
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume
8
9
10
11
12
WEEK 3
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
1
2
1
2
1
3
3
3
-
REPS
5
5
6
6
9
10
10
MYO REPS
12-15
30-60s
15-20
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
3
3
-
REPS
5
5
3
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
4
3
4
4
4
3
-
REPS
3
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
4
1
4
4
3
3
3
3
3
-
REPS
4
4
1
9
7
8-10
12-15
12-15
20-30
15-20
-
WEIGHT
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
END OF WEEK BODY WEIGHT:
0.0
WEEK 6 | DELOAD
DAY 1
SQUAT
SQUAT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
BENCH PRESS VARIANT
LEG PRESS
SETS
1
3
1
1
2
1
REPS
4
4
5
5
8
9
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
LEG PRESS
BARBELL CURLS
FACE PULLS
PLANKS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
2
1
3
3
3
-
9
MYO REPS
12-15
30-60s
15-20
-
0
0
0
0
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
SINGLE LEG HAMSTRING CURLS
FLAT DB PRESS
WIDE GRIP PULL-UPS
CHEST SUPPORTED ROWS
WEIGHTED V-UPS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
3
1
3
3
3
3
3
3
-
REPS
4
4
1
0
12-15
10-12
10-12
10-12
15+
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAY 3
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
MACHINE CHEST PRESS
CABLE LATERAL RAISES
CABLE FLYS (HIGH TO LOW)
TRICEP PUSHDOWNS
GHD CORE ISO HOLD
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
3
3
3
3
3
3
3
-
REPS
1
0
6
12-15
10-12
12-15
15-20
30-60s
-
WEIGHT
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAY 4
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
DB STAGGERED STANCE RDL
SEAL ROWS
DB REVERSE FLYS
CHINESE SIDE BENDS
SETS
1
3
1
3
3
3
3
3
3
REPS
3
4
1
9
7
8-10
12-15
12-15
20-30
WEIGHT
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
3
-
15-20
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 9
DAY 1
SQUAT
SQUAT
SQUAT
BENCH PRESS VARIANT
BELT SQUAT
BELT SQUAT
CABLE CURLS
SHOULDER Ys Ts Ws
DEADBUGS
GHD CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
2
2
4
1
2
1
3
3
3
-
REPS
2
3
3
5
7
7
MYO REPS
10-12
12-20
15-20
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAY 2
BENCH PRESS
BENCH PRESS
DEADLIFT VARIANT
DEADLIFT VARIANT
NORDIC CURLS
FLAT DB PRESS
NEUTRAL GRIP PULL-DOWNS
PENDLEY ROWS
SIDE PLANKS
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
SETS
1
0
1
4
3
4
4
4
3
-
REPS
2
4
5
4
10-12
8-10
8-10
8-10
30-45s
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
0
-
DAY 3
SQUAT VARIANT
SETS
1
REPS
1
WEIGHT
#VALUE!
SQUAT VARIANT
SQUAT VARIANT
BENCH PRESS (VARIED GRIP)
INCLINE DB PRESS
HALF KNEELING LANDMINE PRESS
STERNAL PRESS AROUND
DIPS
REVERSE PLANKS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
1
3
4
3
4
4
4
3
-
5
4
5
10-12
8-10
10-12
10-12
30-60s
-
#VALUE!
#VALUE!
0
0
0
0
0
0
-
DAY 4
DEADLIFT
DEADLIFT
DEADLIFT
TEMPO BENCH PRESS
BENCH PRESS
SQUAT
REVERSE HYPER-EXTENSIONS
SEAL ROWS
DB REVERSE FLYS
WEIGHTED PLANKS
CABLE CRUNCHES
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
1
3
1
4
4
3
3
3
3
3
-
REPS
2
3
3
1
7
6
6-8
10-12
10-12
20-40s
12-15
-
WEIGHT
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
0
0
-
TOTAL DEADLIFT VOLUME
-
-
END OF WEEK BODY WEIGHT:
0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT
0
BENCH PRESS
0
DEADLIFT
0
DAY 1
SQUAT
BENCH PRESS
SETS
4
3
WEEK 12 / TEST
REPS
5
6
WEIGHT
#VALUE!
#VALUE!
DEADLIFT
DEADLIFT
NORDIC CURLS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
TOTAL DEADLIFT VOLUME
1
3
2
-
1
2
6-8
-
0
0
0
-
DAY 2
SQUAT
SQUAT
BENCH PRESS
BENCH PRESS
FLAT DB PRESS
TOTAL SQUAT VOLUME
TOTAL BENCH PRESS VOLUME
SETS
1
4
1
4
2
-
REPS
1
2
1
2
8-10
-
WEIGHT
0
0
0
0
0
-
DAY 3
SQUAT
BENCH PRESS
DEADLIFT
-
SETS
1
1
1
-
REST FOR 2 OR 3 DAYS BETW
REPS
1
1
1
-
WEIGHT
0
0
0
-
END OF WEEK BODY WEIGHT:
0.0
Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Deadlift Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
WEEK 3
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
8
7-8
-
TEMPO
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
6
7-8
7-8
7-8
7-8
-
TEMPO
-
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
0
RPE
7
6
7.5
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
RPE
6
6
7
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 6 | DELOAD
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
-
-
#VALUE!
#VALUE!
7-8
-
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7
5
6
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
0
RPE
6
6
7
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
-
RPE
6
6
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
#VALUE!
#VALUE!
#VALUE!
-
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
0
RPE
7.5
5,6,7
7.5
7-8
-
TEMPO
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
8
7-8
7-8
7-8
7-8
-
TEMPO
-
DAILY VOLUME
#VALUE!
RPE
7.5
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 9
#VALUE!
#VALUE!
0
#VALUE!
0
7.5
7
7-8
7-8
7-8
7-8
-
-
DAILY VOLUME
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
#VALUE!
#VALUE!
RPE
7.5
7.5
7-8
7-8
7-8
-
TEMPO
4-5s DOWN
-
#VALUE!
-
-
RPE
-
TEMPO
-
END OF WEEK BODY WEIGHT:
0.0
WEEK 12 / TEST
DAILY VOLUME
#VALUE!
#VALUE!
0
0
#VALUE!
#VALUE!
0
6
-
-
DAILY VOLUME
0
0
0
0
0
0
RPE
6
-
TEMPO
-
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.
DAILY VOLUME
0
0
0
-
END OF WEEK BODY WEIGHT:
0.0
RPE
9-10
9-10
9-10
-
TEMPO
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
-
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
WITH EXTERNAL ROTATION.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
NO FATIGUE DROP.
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
NOTES
DO AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RECOMMENDED RPE FOR EACH SET.
BUILD UP TO A TOP SET OF 6 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
-
-
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
ASCENDING SETS, RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
CLICK HERE FOR AN EXPLAINATION OF "MYO REPS".
EACH SIDE.
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
EACH SIDE.
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
BUILD UP TO A TOP SET OF 5 REPS AT THE RPE IN THE GIVEN # OF SETS.
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
NOTES
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3
ADDITIONAL NOTES
-
N DAY 2 AND DAY 3.
ADDITIONAL NOTES
-
ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
YOUR RPE GUIDE
If you need a more concrete guide as to how RPE tra
reps at the top and the RPE to the left and get a goo
listed here up or down to suit the conditions of the d
RPE CALCULATOR
Calculator
Reps
RPE
Squat
Bench
Deadlift
2
5
3
7.5
8.5
6.5
VARIANT / OTHER
0
RPE / REPS
1
2
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve
part RPE is subjective as it can vary from person to p
amount of effort put into the lift. The RPE scale tech
above 10 is a failed lift/set.
Many times, when just getting into RPE or explainin
an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
Many times, when just getting into RPE or explainin
an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
As you use RPE more frequently and learn about it a
see that the RPE of a top set, working set or warm-u
RPE of 7 and when we actual execute this top set, th
to drop the back down weight by 5 to 10% to ensure
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Reverse snow angles.
2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.
16. Front Foot Elevated Jefferson Split Squat.
ANKLE MOBILITY DRILLS
1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.
Note: This is only a warm-up recommendation, If you have a routi
warm-up or mix and match to suit your personal warm-ups need
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Banded internal & external shoulder rotations 3x10.
2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for everyone, bas
rest days.
MYO REPS EXPLAINED
Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
DENSITY PROTOCOL EXPLAINED
Perform a set with a weight you can do for 12 to 15 reps and be 1
rest period solely up to you! Try to overload 5 to 10lbs weekly on
RPE
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
Reps
1
1
1
1
1
1
1
1
1
1
1
1
1
2
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
3
3
%age
100.00%
97.80%
95.50%
93.90%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
95.50%
93.90%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
3
3
3
3
3
4
4
4
4
4
4
4
4
4
4
4
4
4
5
5
5
5
5
5
5
5
5
5
5
5
5
6
6
6
6
6
6
6
6
6
6
6
6
81.10%
79.90%
78.60%
77.40%
76.20%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
6
7
7
7
7
7
7
7
7
7
7
7
7
7
8
8
8
8
8
8
8
8
8
8
8
8
8
9
9
9
9
9
9
9
9
9
9
9
9
9
10
10
10
10
68.00%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
62.60%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
73.90%
72.30%
70.70%
69.40%
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
10
10
10
10
10
10
10
10
11
11
11
11
11
11
11
11
11
11
11
11
11
12
12
12
12
12
12
12
12
12
12
12
12
12
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%
57.20%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%
57.20%
55.80%
54.40%
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%
57.20%
55.80%
54.40%
53.00%
51.60%
to how RPE translates to percentages of your 1RM, you can take a look at
ft and get a good estimate as to what your weight for the day could be. The
nditions of the day.
1RM
(%)
Recommended Weight
???
???
???
87.80%
82.40%
82.40%
#VALUE!
#VALUE!
#VALUE!
← ENTER ANY MAX
If you have another lift or variant of a main lift t
percenatges based on RPE for, Use
3
4
5
6
7
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
Rate of Percieved Exertions and is a method used to communicate the inten
om person to person but an example of an objective aspect of RPE is the b
RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used
RPE or explaining it to someone, the simpliest way to do so is by comparing
y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
RPE or explaining it to someone, the simpliest way to do so is by comparing
y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
learn about it as it relates to you in particular, you will see that it is much m
g set or warm-up should impact our weight selection for the sets to come. F
e this top set, the RPE was closer to a 9; In this case althought the recomme
o 10% to ensure that our effort on the day isn't above what it should be and
youtube/google search.)
WATCH THE MOBILITY VIDEOS HE
BONUS MOBILITY
, If you have a routine that works for then you should feel free to continue it. You can also ad
nal warm-ups needs.
youtube/google search.)
ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se
8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju
iant of a main lift that you want to calculate
sed on RPE for, Use this chart!
8
9
10
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
municate the intensity or recommended intensity of a particular lift or set. F
ct of RPE is the bar speed during the lift, which can fairly reliably be used t
y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav
ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav
ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
e that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a re
ght the recommended back downs are at a particular % or % drop, it would
at it should be and that we continue to manage fatigue smartly.
ILITY VIDEOS HERE:
MOBILITY
ue it. You can also add to this
week after training sessions or on
reps.
ith the number of sets, reps and
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI
harts below. Using this chart you can take a look at the
rm-ups and how you feel, you can adjust the weight
ded intensity of a particular lift or set. For the most
e lift, which can fairly reliably be used to judge the
6 is classified as too effortless to rank and anything
Reserve). For example if we were to have a set of 5 @
from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
Reserve). For example if we were to have a set of 5 @
from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
t just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for us
to manage fatigue smartly.
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma
3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
can utilize the stationary bike, tread mill, rower or do
what your first main movement of the training day is).
eps for 1-2 sets. Feel out the movement, positioning,
OPTIONAL DAY 5 - GPP DAY
For this program, if you would like to train 5 days w
1 - Add in the 5th training day on the rest day that is
2 - Your 5th day should be made up of 1 conditionin
3 - Choose the movements you do from this list:
a - Conditioning: Tread
b - Single arm shoulder
c - Shoulder trio.
d - Incline Ys Ts Ws.
e - Pull-ups.
f - Tricep overhead ext
g - Incline DB flys.
h - Hack Squat.
i - Seated calve raise.
j - DB Curls with a twis
k - DB Shrugs.
l - Farmers Carry.
*This list
4 - Your conditioning movement should be anywher
5 - Your accessories should be 3 sets & 8-12 reps eac
6 - If you do feel like the program is becoming too ta
Build your own Day 5 Below, onc
CLICK THERE ON EACH
"OPTION" TO OPEN
THE DROP DOWN
MENU AND CHOOSE
YOUR EXERCISES →
DAY 5
CARDIO OPTION
EXERCISE OPTION
EXERCISE OPTION
EXERCISE OPTION
EXERCISE OPTION
EXERCISE OPTION
SINGLE ARM DB SHOULDER PRESS
SHOULDER TRIO
INCLINE Ys Ts Ws
PULL-UPS
TRICEP OVERHEAD EXTENSIONS
INCLINE DB FLYS
HACK SQUAT
SEATED CALVE RAISE
DB CURLS
DB SHRUGS
FARMERS CARRY
CARDIO OPTION
TREADMILL
ROWER
STAIRMASTER
AIR BIKE
SLED PUSHES
SLED PULLS
FARMERS CARRY
SPRINTS
JUMP ROPE
BURPEES
BOX JUMPS
ke to train 5 days weekly, you can add in an additional training session by f
the rest day that is typically carded between training weeks. (i.e. after day
up of 1 conditioning movement followed by 4-5 accessory movements.
o from this list:
Conditioning: Treadmill, bike, walk, jog.
Single arm shoulder press.
houlder trio.
ncline Ys Ts Ws.
Pull-ups.
ricep overhead extension.
ncline DB flys.
Hack Squat.
eated calve raise.
B Curls with a twist.
DB Shrugs.
armers Carry.
*This list is included because most other exercises can impact pe
should be anywhere from 15-25mins.
ets & 8-12 reps each. RPE should range from 6-8.
is becoming too taxing or your recovery is impacted negatively, then you s
*Example of how you can structure your
n Day 5 Below, once you select your options you can fill in the reps and set
SETS REPS WEIGHT
1
0
0
0
0
0
0
0
0
0
0
0
0
0
DAILY VOLUME
-
nal training session by following the points below:
ng weeks. (i.e. after day 4 & before day 1).
cessory movements.
exercises can impact performance on your main days.*
ed negatively, then you should cut out the 5th day for the 2nd phase of the
w you can structure your day 5.*
an fill in the reps and sets you would like to do and refer to this on your Da
RPE
7-8
7-8
7-8
7-8
TEMPO
-
DEADLIFT VARIANT
DEFICIT DEADL
BLOCK PULL
PAUSED DEADL
wing the points below:
& before day 1).
rmance on your main days.*
uld cut out the 5th day for the 2nd phase of the program.
y 5.*
ou would like to do and refer to this on your Day 5's:
NOTES
-
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
1
Q: Why is the
A: No it's not a mistake, it's a fatigue manag
1 - Fill in the weight you do for your topset, this w
2 - Check the notes sectio
3 - In this example
4 - If you feel like you cross the RPE before you
5 - The program will automatically give you the we
ca
2
A: In your order confirmation email there is an add
2
A: In your order confirmation email there is an add
3
A: You should rest for 3-5 mins between your m
4
A: Most variations are roughly about 10-15
5
A: You should plug in 10-15lbs less in
6
A: Dro
7
7
A: No, the recommende
8
A: No, you can progr
9
A: You should not be goi
RPE
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
Reps
1
1
1
1
1
1
1
1
1
1
1
1
1
2
%age
100.00%
97.80%
95.50%
93.90%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
95.50%
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
2
2
2
2
2
2
2
2
2
2
2
2
3
3
3
3
3
3
3
3
3
3
3
3
3
4
4
4
4
4
4
4
4
4
4
4
4
4
5
5
5
5
5
93.90%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
86.30%
85.00%
83.70%
82.40%
81.10%
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5
5
5
5
5
5
5
5
6
6
6
6
6
6
6
6
6
6
6
6
6
7
7
7
7
7
7
7
7
7
7
7
7
7
8
8
8
8
8
8
8
8
8
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
83.70%
82.40%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
81.10%
79.90%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
78.60%
77.40%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
10
9.5
8
8
8
8
9
9
9
9
9
9
9
9
9
9
9
9
9
10
10
10
10
10
10
10
10
10
10
10
10
10
11
11
11
11
11
11
11
11
11
11
11
11
11
12
12
66.70%
65.30%
64.00%
62.60%
76.20%
75.10%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
73.90%
72.30%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%
57.20%
70.70%
69.40%
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%
57.20%
55.80%
54.40%
68.00%
66.70%
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
12
12
12
12
12
12
12
12
12
12
12
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%
57.20%
55.80%
54.40%
53.00%
51.60%
FAQs
Q: Why is the number of sets for my backdows on bench listed as "0"? Is th
tigue management system called "fatigue drops". You can follow the steps
FATIGUE DROPS VIDEO L
topset, this will give you the weight for your backdown sets. If you are usin
you.
e notes section (highlighted in blue) to see how many sets you should be ai
this example you are aiming for 4 total sets without crossing the RPE of the
PE before you hit 4 total sets, fill in the number of sets that you got (includ
e you the weight, reps and sets for your futher backdown sets. If you hit th
can just fill in the number you did, in this case the CAP was 4 so
Q: I can't access the video links in thei document. Wha
here is an additional file called the "video link file", it includes all links that
here is an additional file called the "video link file", it includes all links that
Q: How long should I rest between sets?
tween your main compounds (including all variations) & 1-2 mins on your a
Q: How do I estimate my variation movements
about 10-15% less than the main movement in terms of weight. Use that a
Q: What should I do if I overshoot my RPE?
0-15lbs less into the program so the working sets are more manageable & p
Q: What should I do if my working sets feel way too hard for
A: Drop the weight by around 5% and focus on getting in the recom
Q: Do I need to follow the exact recommended we
recommended weight should be a guide and you can adjust it down or up b
Q: Do I need to add weight to my accessories wee
you can progress the accessories via adding reps as well or if last week was
Q: How hard should I push secondary and tertiary days
ld not be going "too" hard on these training days, the main objective of th
ed as "0"? Is this a mistake in the program?
llow the steps below or watch the video linked below to see how it works.
IDEO LINK
If you are using the % based version of the program this will already be don
u should be aiming for with you recommended weight.
the RPE of the Top set (RPE 6.5 in this example).
ou got (including the one which you crossed the RPE). In this example 2 set
ts. If you hit the cap of the recommended sets without crossing the RPE the
CAP was 4 so you can fill in "4".
cument. What do I do?
s all links that are in this program and the links in that file work 100% of the
s all links that are in this program and the links in that file work 100% of the
ween sets?
mins on your accessories. If it's a very heavy day you can even rest for 6 mi
n movements?
ght. Use that as a guide and adjust based on the recommended numbers.
oot my RPE?
anageable & possibly repeat the same weight the following week.
y too hard for the given week?
g in the recommended reps and sets.
mmended weight?
t down or up based on how the warm-ups are feeling.
cessories weekly?
ast week was too difficult you can repeat the load.
d tertiary days for a lift?
objective of these days is to compliment the main days.
how it works.
already be done for
example 2 sets.
ng the RPE then you
rk 100% of the time.
rk 100% of the time.
n rest for 6 mins.
ed numbers.
week.
TRACKER & ANALYSIS
Welcome to the program tracker sheet. In the table
week in the "Your Program" tab so you can enter yo
column to record your thoughts. Everything else wil
visually!
WEEKLY LOG
TRAINING WEEK
END OF WEEK BODY W
Start
???
1 (INTRO WEEK)
0.0
2
0.0
3
0.0
4
0.0
5
0.0
6 (DELOAD)
0.0
7
0.0
8
0.0
9
0.0
10
0.0
11
0.0
12 (TEST WEEK)
0.0
GRAPHS
1.0
0.9
1.0
0.9
0.8
0.7
BODY WEIGHT
0.6
0.5
0.4
0.3
0.2
0.1
0.0
1
0.0
0.0
0.0
0.0
Start
1 (INTRO WEEK)
2
3
VOLUME
1
1
0
0
0
0
1
2
3
VOLUMe
1
1
0
0
0
0
0
0
0
0
1
2
3
NOTE: The tacker is linked to the RPE based version of the pr
automatica
t. In the table below you can keep track of your performance throughout t
u can enter your body weight there. You can keep track of the weeks in wh
ything else will be auto generated as you fill out the program itself with yo
NUMBER OF HARD SETS
F WEEK BODY WEIGHT
SQUAT
BENCH PRESS
DEADLIFT
???
-
-
-
0.0
13
14
9
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
11
15
8
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
14
14
10
0.0
14
13
10
0.0
10
9
5
END OF WEEK BODY WEIGHT
END OF WEEK BODY WEIGHT
0.0
0.0
0.0
0.0
0.0
0.0
3
4
5
6 (DELOAD)
7
8
WEEK
Weekly Volume For Each Main Lift
Weekly Volume For Each Main Lift
0
0
0
0
0
0
3
4
5
6
7
8
WEEK
Weekly Cumulati ve Volume For Each Main
0
0
0
0
0
0
0
0
0
0
0
0
3
4
5
6
7
8
WEEK
ased version of the program so information filled in on that sheet will be shown here. Some i
automatically updated as you run the program and fill in the necessary data on a d
ance throughout the program. The end of week body weight column brings
of the weeks in which you did the optional 5th day or not in the 5th Day co
ram itself with your weekly numbers. There are also some graphs at the bo
TOTAL TRAINING VOLUME
SQUAT
BENCH PRESS
DEADLIFT
-
-
-
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
T
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
#VALUE!
#VALUE!
0
T
0.0
0.0
0.0
0.0
0.0
0.0
7
8
9
10
11
12 (TEST WEEK)
or Each Main Lift
or Each Main Lift
0
0
0
0
0
0
7
8
9
10
11
12
lume For Each Main Lift
0
0
0
0
0
0
0
0
0
0
8
9
10
11
12
d in on that sheet will be shown here. Some information that may be incomplete or missing w
e program and fill in the necessary data on a daily basis!
d of week body weight column brings data across from the bottom of each
onal 5th day or not in the 5th Day column and you can write some notes in
There are also some graphs at the bottom which show your progression/ re
5TH DAY (Y/N)
-
AD
-
0.0
0.0
11
12 (TEST WEEK)
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume
0
0
0
10
11
12
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
0
0
0
0
0
11
12
hat may be incomplete or missing will be filled
ss from the bottom of each training
ou can write some notes in the notes
h show your progression/ records
ADDITIONAL NOTES
-
Squat Volume
Bench Volume
Deadlift Volume
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
umulative Volume
umulative Volume
Cumulative Volume
ONAL NOTES
-
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3