TYPE IN YOUR CURRENT PRS BELOW (kg or lbs)
SQUAT
BENCH
90
DEADLIFT
60
100
Week 1, Day 1
Squat (Quads) and Bench
Exercise
@RPE/Weight
Squat Single
74.25
Paused Squats
65.25
Flat Bench
42
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 1, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise
@RPE/Weight
Paused Flat Bench
46.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 1, Day 3
Shoulders and Arms
Exercise
@RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)
Week 1, Day 4
REST
REST
Exercise
@RPE/Weight
Week 1, Day 5
Deadlifts and Squat (Hamstring)
Deadlift
77.5
Squats
67.5
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 1, Day 6
Bench and Back (Lat Focused)
Exercise
@RPE/Weight
Flat Bench Single
52.5
Tempo Flat Bench (3sec count)
42
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly
Week 1, Day 7
REST
REST
Exercise
@RPE/Weight
Week 4, Day 1
Squat (Quads) and Bench
Squat Single
81
Squats
67.5
Flat Bench
43.5
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 4, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise
@RPE/Weight
Paused Flat Bench
49.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 4, Day 3
Shoulders and Arms
Exercise
@RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)
Week 4, Day 4
REST
REST
Week 4, Day 5
Deadlifts and Squat (Hamstring)
Exercise
@RPE/Weight
Deadlift Single
87.5
Squats
67.5
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 4, Day 6
Bench and Back (Lat Focused)
Exercise
@RPE/Weight
Tempo Bench Press (3sec count)
48
Flat Bench
43.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly
Week 4, Day 7
REST
REST
PR WEEK!
PR WEEK!
PR WEEK!
Exercise
@RPE/Weight
Squat Single
PR ATTEMPT
Week 7, Day 1
Squat (Quads) and Bench
Squats
Flat Bench
72
46.5
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 6, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise
Paused Flat Bench
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 6, Day 3
@RPE/Weight
54
Shoulders and Arms
Exercise
@RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)
Week 6, Day 4
REST
REST
Exercise
@RPE/Weight
Deadlift Single
PR ATTEMPT
Week 6, Day 5
Deadlifts and Squat (Hamstring)
Paused Squats
72
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 6, Day 6
Bench and Back (Lat Focused)
Exercise
@RPE/Weight
Bench Single
PR ATTEMPT
Flat Bench
48
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly
Week 6, Day 7
REST
REST
SBD Total:
250
Sets
Reps
Personal Notes
1
1
3
6
3
8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
2
5
3
6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
6-10
3
10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure
REST
REST
REST
Sets
Reps
Personal Notes
3
6
3
5
2
8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
1
1
2
6
;
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure
REST
REST
REST
Sets
Reps
Personal Notes
1
1
3
7
3
9
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
2
6
3
6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
6-10
3
10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure
REST
REST
REST
Sets
Reps
Personal Notes
1
1
3
5
2
8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
5
2
7
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure
REST
REST
REST
PR WEEK!
PR WEEK!
PR WEEK!
Sets
Reps
Personal Notes
1
1
3
6
3
8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
2
4
3
6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
PR WEEK!
Sets
Reps
Personal Notes
3
6-10
3
10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure
REST
REST
REST
Sets
Reps
Personal Notes
1
1
3
3
2
8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
1
1
2
6
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure
REST
REST
REST
Week 2, Day 1
Squat (Quads) and Bench
Exercise
@RPE/Weight
Squat Single
76.5
Squats
65.25
Flat Bench
42
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 2, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise
@RPE/Weight
Paused Flat Bench
46.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 2, Day 3
Shoulders and Arms
Exercise
@RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)
Week 2, Day 4
REST
REST
Exercise
@RPE/Weight
Week 2, Day 5
Deadlifts and Squat (Hamstring)
Deadlift Single
Squats
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
85
67.5
Week 2, Day 6
Bench and Back (Lat Focused)
9 @RPE/Weight
Tempo Bench Press (3sec count)
46.5
Flat Bench
42
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly
Week 2, Day 7
REST
REST
Exercise
@RPE/Weight
Week 5, Day 1
Squat (Quads) and Bench
Squat Single
83.25
Paused Squats
69.75
Flat Bench
45
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 5, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise
@RPE/Weight
Paused Flat Bench
52.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 5, Day 3
Shoulders and Arms
Exercise
@RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)
Week 5, Day 4
REST
REST
Week 5, Day 5
Deadlifts and Squat (Hamstring)
Exercise
@RPE/Weight
Deadlift
85
Squats
69.75
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 5, Day 6
Bench and Back (Lat Focused)
Exercise
@RPE/Weight
Bench Single
55.5
Flat Bench
46.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly
Week 5, Day 7
REST
REST
PR WEEK!
PR WEEK!
PR WEEK!
Sets
Reps
Personal Notes
1
1
3
7
3
9
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
2
6
3
6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
6-10
3
10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure
REST
REST
REST
Sets
Reps
Personal Notes
1
1
4
5
2
8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
5
2
7
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure
REST
REST
REST
Sets
Reps
Personal Notes
1
1
3
6
3
8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
2
4
3
6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
6-10
3
10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure
REST
REST
REST
Sets
Reps
Personal Notes
2
4
3
4
2
8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
1
1
2
6
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure
REST
REST
REST
PR WEEK!
PR WEEK!
PR WEEK!
PR WEEK!
Week 3, Day 1
Squat (Quads) and Bench
Exercise
@RPE/Weight
Squat Single
78.75
Paused Squats
67.5
Flat Bench
43.5
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 3, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise
@RPE/Weight
Paused Flat Bench
49.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 3, Day 3
Shoulders and Arms
Exercise
@RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)
Week 3, Day 4
REST
REST
Exercise
@RPE/Weight
Week 3, Day 5
Deadlifts and Squat (Hamstring)
Deadlift
80
Squats
69.75
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 3, Day 6
Bench and Back (Lat Focused)
Exercise
@RPE/Weight
Paused Bench Single
54
Tempo Flat Bench (3sec count)
43.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly
Week 3, Day 7
REST
REST
Exercise
@RPE/Weight
Week 6, Day 1
Squat (Quads) and Bench
Squat Single
@RPE 9
Squats
69.75
Flat Bench
45
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 6, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise
@RPE/Weight
Paused Flat Bench
52.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip Machine Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 6, Day 3
Shoulders and Arms
Exercise
@RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)
Week 6, Day 4
REST
REST
Week 6, Day 5
Deadlifts and Squat (Hamstring)
Exercise
@RPE/Weight
Deadlift
87.5
Squats
72
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 6, Day 6
Bench and Back (Lat Focused)
Exercise
@RPE/Weight
Bench Single
@RPE 9
Flat Bench
46.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly
Week 6, Day 7
REST
REST
PR WEEK!
PR WEEK!
PR WEEK!
Sets
Reps
Personal Notes
1
1
3
6
3
8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
2
5
3
6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
6-10
3
10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure
REST
REST
REST
Sets
Reps
Personal Notes
3
5
3
5
2
8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
1
1
2
6
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure
REST
REST
REST
Sets
Reps
Personal Notes
1
1
3
7
3
9
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
2
5
3
6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
3
6-10
3
10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure
REST
REST
REST
Sets
Reps
Personal Notes
2
3
3
3
2
8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets
Reps
Personal Notes
1
1
2
7
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure
REST
REST
REST
PR WEEK!
PR WEEK!
PR WEEK!
PR WEEK!
PR WEEK!
PR WEEK!
PR WEEK!
PR WEEK!
PR WEEK!