WEEK 1 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 4 3 3 - REPS 4 4 8-10 10 - WEIGHT 75 75 0 0 - DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME SETS 3 3 4 3 3 - REPS 5 8-10 6-8 10-12 12-15 - WEIGHT #WAARDE! 0 0 0 0 - DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 2 3 4 4 - REPS 6 6 8-10 10-12 10-12 - WEIGHT 65 #WAARDE! 0 0 0 - DAY 4 DEADLIFT SQUAT CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME SETS 3 3 3 3 3 - REPS 4 8 9 10-12 10-12 - WEIGHT 75 65 0 0 0 - TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME - - END OF WEEK BODY WEIGHT: 0,0 WEEK 4 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 4 3 3 - REPS 4 4 8-10 10 - WEIGHT 82 82 0 0 - DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME SETS 4 3 4 3 3 - REPS 7 8-10 6-8 10-12 12-15 - WEIGHT #WAARDE! 0 0 0 0 - DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 1 2 3 4 4 - REPS 7 6 6 8-10 10-12 10-12 - WEIGHT 70 0 0 0 0 0 - DAY 4 DEADLIFT SETS 4 REPS 4 WEIGHT 82 SQUAT CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS - 3 3 3 3 - 7 8 10-12 10-12 - 75 0 0 0 - TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME - - END OF WEEK BODY WEIGHT: 0,0 WEEK 7 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 1 4 1 4 3 - REPS 3 3 3 3 8-10 - WEIGHT 0 0 0 0 0 - DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 1 4 3 3 3 - REPS 1 5 4 8-10 10-12 - WEIGHT 0 #WAARDE! 0 0 0 - DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 1 2 3 4 - REPS 6 1 5 6-8 8-10 - WEIGHT 80 0 0 0 0 - DAY 4 DEADLIFT SQUAT SETS 4 4 REPS 3 5 WEIGHT 0 78 LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME 2 4 3 3 - 1 6 8-10 8-10 - 0 0 0 0 END OF WEEK BODY WEIGHT: 0,0 WEEK 10 DAY 1 SQUAT BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 5 6 3 - REPS 2 2 8-10 - WEIGHT 0 0 0 - DAY 2 DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 4 3 3 3 - REPS 3 4 8-10 10-12 - WEIGHT 0 0 0 0 - DAY 3 BENCH PRESS HB SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 4 3 4 - REPS 7 4 6-8 8-10 - WEIGHT 0 #WAARDE! 0 0 - DAY 4 DEADLIFT DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS SETS 3 3 3 3 4 REPS 1 2 6 1 3 WEIGHT 0 0 82 0 0 BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME 3 3 - 8-10 8-10 - 0 0 END OF WEEK BODY WEIGHT: 0,0 PROGRAM ANALYSIS Body Weight 1,0 0,9 0,8 BODY WEIGHT 0,7 0,6 0,5 0,4 0,3 0,2 0,1 0,0 0,0 0,0 0,0 0,0 0,0 Start 1 2 3 4 5 0,0 0,0 0,0 0,0 0,0 6 7 8 9 10 0,0 WEEK 0,0 25000 20000 VOLUME 15000 11872 10000 8600 5640 5000 2760 0 0 0 0 1 2 3 4 0 WEEK 1 DAILY VOLUME 1200 1200 1200 1200 RPE 7-8 7 - TEMPO - NOTES TENSION & CONTROL. PAUSED. - DAILY VOLUME #WAARDE! #WAARDE! RPE 7-8 7-8 7-8 7-8 - TEMPO - NOTES - DAILY VOLUME 1560 #WAARDE! #WAARDE! 1560 RPE 7-8 7-8 7-8 - TEMPO - NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. - DAILY VOLUME 900 1560 0 1560 RPE 6 7-8 7-8 - TEMPO - NOTES - 0 900 - - - DAILY VOLUME 1312 1312 1312 1312 RPE 8-9 8-9 - TEMPO - NOTES TENSION & CONTROL. PAUSED. - DAILY VOLUME #WAARDE! #WAARDE! RPE 8-9 8-9 8-9 8-9 - TEMPO - NOTES - DAILY VOLUME 1960 0 0 0 1960 RPE 8 8-9 8-9 8-9 - TEMPO - NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. - DAILY VOLUME 1312 RPE - TEMPO - NOTES - 1575 0 - 7 8-9 8-9 - - - END OF WEEK BODY WEIGHT: 0,0 WEEK 4 1575 0 1312 - - - DAILY VOLUME 0 0 0 0 0 0 RPE 8 8 7-8 - TEMPO - NOTES TENSION & CONTROL. WEIGHT WILL BE AUTO GENERATED. PAUSED. WEIGHT WILL BE AUTO GENERATED. - DAILY VOLUME 0 #WAARDE! 0 0 #WAARDE! RPE 6-7 7 7-8 7-8 - TEMPO - NOTES - DAILY VOLUME 1920 0 0 0 1920 RPE 8 7-8 7-8 - TEMPO - NOTES WEIGHT WILL BE AUTO GENERATED. - DAILY VOLUME 0 1560 RPE 7-8 - TEMPO - NOTES - END OF WEEK BODY WEIGHT: 0,0 WEEK 7 0 0 1560 0 0 7 7-8 7-8 - 3s PAUSE 3s PAUSE - WEIGHT WILL BE AUTO GENERATED. - DAILY VOLUME 0 0 0 0 RPE 8 8 7-8 - TEMPO - NOTES - DAILY VOLUME 0 0 0 0 RPE 7 7 7-8 7-8 - TEMPO - NOTES - DAILY VOLUME 0 #WAARDE! #WAARDE! 0 RPE 8 7-8 7-8 - TEMPO - NOTES - DAILY VOLUME 0 0 1476 0 0 RPE 7 7 7-8 - TEMPO 3s PAUSE 3s PAUSE NOTES WEIGHT WILL BE AUTO GENERATED. END OF WEEK BODY WEIGHT: 0,0 WEEK 10 1476 0 0 7-8 7-8 - - - END OF WEEK BODY WEIGHT: 0,0 Week Start 0,0 0,0 11 12 Weekly Body Weight Log Body Weight ? 1 0,0 2 0,0 3 0,0 4 0,0 5 0,0 6 0,0 7 0,0 8 0,0 9 0,0 10 0,0 11 0,0 12 0,0 Weekly Cumulative Volume For Each Main Lift 19392 19392 19392 19392 17152 15232 13672 0 0 0 0 0 0 0 5 6 7 8 9 10 11 WEEK 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 Weekly Squat Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12 21494 19392 Weekly Squat Cumulative Volume Weekly Bench Cumulative Volume Weekly Deadlift Cumulative Volume 0 0 11 12 Weekly Bench Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12 Weekly Deadlift Cumulative Volume Week 1 2 3 4 5 6 7 8 9 10 11 12 WEEK 2 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 4 3 3 - REPS 4 4 8-10 10 - WEIGHT 78 78 0 0 - DAILY VOLUME 1248 1248 1248 1248 DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME SETS 4 3 4 3 3 - REPS 6 8-10 6-8 10-12 12-15 - WEIGHT #WAARDE! 0 0 0 0 - DAILY VOLUME #WAARDE! #WAARDE! DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 1 2 3 4 4 - REPS 6 6 6 8-10 10-12 10-12 - WEIGHT 68 0 0 0 0 0 - DAILY VOLUME 1632 0 0 0 1632 DAY 4 DEADLIFT SQUAT CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME SETS 4 3 3 3 3 - REPS 4 8 8 10-12 10-12 - WEIGHT 78 68 0 0 0 - DAILY VOLUME 1248 1632 0 1632 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME - - - 0 1248 END OF WEEK BODY WEIGHT: 0,0 WEEK 5 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 1 4 1 4 3 - REPS 3 3 3 3 8-10 - WEIGHT 0 0 0 0 0 - DAILY VOLUME 0 0 0 0 0 0 DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 1 4 3 3 3 - REPS 1 5 6 8-10 10-12 - WEIGHT 0 #WAARDE! 0 0 0 - DAILY VOLUME 0 #WAARDE! 0 0 #WAARDE! DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 1 2 3 4 - REPS 6 1 5 6-8 8-10 - WEIGHT 75 0 0 0 0 - DAILY VOLUME 1800 0 0 0 1800 DAY 4 SETS REPS WEIGHT DAILY VOLUME DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT 4 4 2 4 3 3 6 1 5 8-10 85 75 0 0 0 1020 1800 0 0 - HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME 3 - 8-10 - 0 - 1800 0 1020 END OF WEEK BODY WEIGHT: 0,0 WEEK 8 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 1 4 1 4 3 - REPS 2 3 2 3 8-10 - WEIGHT 0 0 0 0 0 - DAILY VOLUME 0 0 0 0 0 0 DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 1 4 3 3 3 - REPS 1 4 6 8-10 10-12 - WEIGHT 0 #WAARDE! 0 0 0 - DAILY VOLUME 0 #WAARDE! 0 0 #WAARDE! DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 2 2 3 4 - REPS 7 1 6 6-8 8-10 - WEIGHT 80 0 0 0 0 - DAILY VOLUME 2240 0 0 0 2240 DAY 4 DEADLIFT SQUAT SETS 5 3 REPS 2 7 WEIGHT 0 80 DAILY VOLUME 0 1680 LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME 2 4 3 3 - 1 4 8-10 8-10 - 0 0 0 0 - 0 0 1680 0 0 END OF WEEK BODY WEIGHT: 0,0 WEEK 11 DAY 1 SQUAT BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 5 5 3 - REPS 1 1 8-10 - WEIGHT 0 0 0 - DAILY VOLUME 0 0 0 0 DAY 2 DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 3 3 3 3 - REPS 4 5 8-10 10-12 - WEIGHT 0 0 0 0 - DAILY VOLUME 0 0 0 0 DAY 3 BENCH PRESS HB SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 4 3 4 - REPS 6 4 6-8 8-10 - WEIGHT 0 #WAARDE! 0 0 - DAILY VOLUME 0 #WAARDE! #WAARDE! 0 DAY 4 DEADLIFT DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS SETS 4 1 3 3 4 REPS 1 2 5 1 2 WEIGHT 0 0 85 0 0 DAILY VOLUME 0 0 1275 0 0 BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME 3 3 - 8-10 8-10 - 0 0 - 1275 0 0 END OF WEEK BODY WEIGHT: 0,0 Weekly Squat Cumulative Volume Cumulative Volume #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! 3272 3008 2960 3000 2887 2880 2760 2500 2000 VOLUME Weekly Bench Cumulative Volume Cumulative Volume 2760 5640 8600 11872 13672 15232 17152 19392 19392 19392 19392 21494 3500 1500 1000 Weekly Deadlift Cumulative Volume Cumulative Volume #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! 500 0 0 0 0 1 2 3 4 0 EK 2 RPE 7-8 7-8 - TEMPO - NOTES TENSION & CONTROL. PAUSED. - RPE 7-8 7-8 7-8 7-8 - TEMPO - NOTES - RPE 7 7-8 7-8 7-8 - TEMPO - NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. - RPE 6 7-8 7-8 - TEMPO - NOTES - - - - RPE 7 7 7-8 - TEMPO - NOTES BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) - RPE 6-7 7 7-8 7-8 - TEMPO - NOTES - RPE 7 7-8 7-8 - TEMPO - NOTES WEIGHT WILL BE AUTO GENERATED. - RPE TEMPO NOTES 7 7-8 3s PAUSE 3s PAUSE - WEIGHT WILL BE AUTO GENERATED. - ODY WEIGHT: 0 EK 5 7-8 - - - RPE 8 8 7-8 - TEMPO - NOTES TENSION & CONTROL. WEIGHT WILL BE AUTO GENERATED. PAUSED. WEIGHT WILL BE AUTO GENERATED. - RPE 6-7 7 7-8 7-8 - TEMPO - NOTES - RPE 8 7-8 7-8 - TEMPO - NOTES WEIGHT WILL BE AUTO GENERATED. - RPE 7-8 - TEMPO - NOTES - ODY WEIGHT: 0 EK 8 7-8 7-8 7-8 - 3s PAUSE 3s PAUSE - WEIGHT WILL BE AUTO GENERATED. - RPE 8 8 7-8 - TEMPO - NOTES - RPE 7 7 7-8 7-8 - TEMPO - NOTES - RPE 8 7-8 7-8 - TEMPO - NOTES WEIGHT WILL BE AUTO GENERATED. - RPE 7-8 7-8 7-8 7 TEMPO 3s PAUSE 3s PAUSE NOTES - ODY WEIGHT: 0 K 11 7-8 7-8 - - - ODY WEIGHT: 0 Weekly Volume For Each Main Lift Weekly Volume For Each Main Lift 3272 2887 2240 1920 1800 1800 1680 1560 1560 0 0 0 0 0 0 0 4 5 6 7 8 9 10 WEEK 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 Weekly Squat Volume Week 1 2 3 4 5 6 7 8 9 10 11 12 Weekly Bench Volume 2102 1998 Weekly Squat Volume Weekly Bench Volume Weekly Deadlift Volume 1050 Week 1 2 3 4 5 6 7 8 9 10 11 12 Weekly Deadlift Volume 0 0 10 11 12 Week 1 2 3 4 5 6 7 8 9 10 11 12 WEEK 3 DAY 1 SQUAT BENCH PRESS BELT SQUAT/LEG PRESS DB SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 4 3 3 - REPS 4 4 8-10 10 - WEIGHT 80 80 0 0 - DAILY VOLUME 1280 1280 1280 1280 DAY 2 PAUSED DEADLIFT INCLINE DB PRESS BARBELL ROWS CHEST SUPPORTED ROWS TRICEP PUSHDOWNS TOTAL DEADLIFT VOLUME SETS 4 3 4 3 3 - REPS 6 8-10 6-8 10-12 12-15 - WEIGHT #WAARDE! 0 0 0 0 - DAILY VOLUME #WAARDE! #WAARDE! DAY 3 BENCH PRESS (VARIED GRIP) PAUSED SQUAT PAUSED SQUAT WIDE GRIP PULLDOWNS DB LATERAL RAISES DB BICEP CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 1 2 3 4 4 - REPS 6 6 7 8-10 10-12 10-12 - WEIGHT 70 0 0 0 0 0 - DAILY VOLUME 1680 0 0 0 1680 DAY 4 DEADLIFT SQUAT CLOSE GRIP BENCH PRESS BULGARIAN SPLIT SQUAT HAMSTRING CURLS TOTAL SQUAT VOLUME SETS 4 3 3 3 3 - REPS 4 8 7 10-12 10-12 - WEIGHT 80 72 0 0 0 - DAILY VOLUME 1280 1728 0 1728 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME - - - 0 1280 END OF WEEK BODY WEIGHT: 0,0 WEEK 6 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 1 4 1 4 3 - REPS 3 3 3 3 8-10 - WEIGHT 0 0 0 0 0 - DAILY VOLUME 0 0 0 0 0 0 DAY 2 PAUSED DEADLIFT PAUSED DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 1 4 3 3 3 - REPS 1 6 5 8-10 10-12 - WEIGHT 0 #WAARDE! 0 0 0 - DAILY VOLUME 0 #WAARDE! 0 0 #WAARDE! DAY 3 BENCH PRESS PAUSED SQUAT PAUSED SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 1 2 3 4 - REPS 5 1 5 6-8 8-10 - WEIGHT 78 0 0 0 0 - DAILY VOLUME 1560 0 0 0 1560 DAY 4 SETS REPS WEIGHT DAILY VOLUME DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT 4 4 2 4 3 4 6 1 6 8-10 85 75 0 0 0 1360 1800 0 0 - HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME 3 - 8-10 - 0 - 1800 0 1360 END OF WEEK BODY WEIGHT: 0,0 WEEK 9 DAY 1 SQUAT BENCH PRESS BARBELL SHOULDER PRESS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 5 6 3 - REPS 2 2 8-10 - WEIGHT 0 0 0 - DAILY VOLUME 0 0 0 0 DAY 2 DEADLIFT CLOSE GRIP BENCH PRESS SEATED CABLE ROWS TRICEP PUSHDOWNS TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 4 3 3 3 - REPS 4 5 8-10 10-12 - WEIGHT 0 0 0 0 - DAILY VOLUME 0 0 0 0 DAY 3 BENCH PRESS HB SQUAT SINGLE ARM DB ROWS DB LATERAL RAISES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 4 3 4 - REPS 7 4 6-8 8-10 - WEIGHT 0 #WAARDE! 0 0 - DAILY VOLUME 0 #WAARDE! #WAARDE! 0 DAY 4 DEADLIFT DEADLIFT SQUAT LONG PAUSE BENCH PRESS LONG PAUSE BENCH PRESS BULGARIAN SPLIT SQUAT SETS 3 3 3 3 4 3 REPS 1 2 6 1 3 8-10 WEIGHT 0 0 80 0 0 0 DAILY VOLUME 0 0 1440 0 0 - HAMSTRING CURLS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME 3 - 8-10 - 0 - 1440 0 0 END OF WEEK BODY WEIGHT: 0,0 WEEK 12 DAY 1 SQUAT SQUAT BENCH PRESS BENCH PRESS DEADLIFT DEADLIFT TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 1 3 1 3 2 3 - REPS 1 3 1 3 1 5 - WEIGHT 0 78 0 78 0 70 - DAILY VOLUME 0 702 0 702 0 1050 702 702 1050 DAY 2 SQUAT BENCH PRESS SEATED CABLE ROWS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 4 3 - REPS 6 5 10-12 - WEIGHT 72 70 0 - DAILY VOLUME 1296 1400 1296 1400 REST 2-3 DAYS BETWEEN DAYS 2&3. DAY 3 SQUAT BENCH PRESS DEADLIFT - SETS 1 1 1 - REPS 0 0 0 - WEIGHT 97 97 97 - DAILY VOLUME 0 0 0 - END OF WEEK BODY WEIGHT: 0,0 Weekly Squat Volume Volume #WAARDE! 2880 3008 2887 1800 1800 1560 1680 #WAARDE! #WAARDE! #WAARDE! 1998 Weekly Bench Volume Volume 2760 2880 2960 3272 1800 1560 1920 2240 0 0 0 2102 Weekly Deadlift Volume Volume #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! #WAARDE! 0 0 0 1050 3 RPE 8-9 8-9 - TEMPO - NOTES TENSION & CONTROL. PAUSED. - RPE 8-9 8-9 8-9 8-9 - TEMPO - NOTES - RPE 7 8-9 8-9 8-9 - TEMPO - NOTES ONE FINGER SPACE IN OR OUT FROM COMP GRIP. WEIGHT WILL BE AUTO GENERATED. - RPE 7 8-9 8-9 - TEMPO - NOTES - - - - RPE 7,5 7,5 7-8 - TEMPO - NOTES BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) BE CONSERVATIVE. WEIGHT WILL BE AUTO GENERATED. (REPEAT) - RPE 6-7 7 7-8 7-8 - TEMPO - NOTES - RPE 7 7-8 7-8 - TEMPO - NOTES WEIGHT WILL BE AUTO GENERATED. - RPE TEMPO NOTES 7 7-8 3s PAUSE 3s PAUSE - WEIGHT WILL BE AUTO GENERATED. - DY WEIGHT: 6 7-8 - - - RPE 7 7 7-8 - TEMPO - NOTES - RPE 7 7 7-8 7-8 - TEMPO - NOTES - RPE 7 7-8 7-8 - TEMPO - NOTES - RPE 7 6 7-8 7-8 TEMPO 3s PAUSE 3s PAUSE - NOTES WEIGHT WILL BE AUTO GENERATED. - DY WEIGHT: 9 7-8 - - - RPE 6-7 6-7 6-7 - TEMPO - ADDITIONAL NOTES - RPE 6 - TEMPO - ADDITIONAL NOTES - DY WEIGHT: 12 TWEEN DAYS 2&3. DY WEIGHT: RPE 9-10 9-10 9-10 - TEMPO - ADDITIONAL NOTES AMRAP/REP TEST. AMRAP/REP TEST. AMRAP/REP 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