TABLE OF CONTENTS
INTRODUCTION
ABOUT THIS TRAINER, COACH BIO
FAQ’S
ABBREVIATIONS, RPE CONVERSION CHART
3
4
7
TRAINER OVERVIEW
COLOR GUIDE
8 WEEK MESOCYCLE
LEGEND
8
8
9
TRAINER BREAKDOWN
INTRODUCTORY PHASE
TRANSITION PHASE
PEAKING PHASE
RE-TEST PHASE
10
11
12
13
GETTING STARTED
WARM UP ROUTINE
14
PROGRAM
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
15
16
17
18
19
20
21
22
INTRODUCTION
ABOUT THIS TRAINER
This 8 Week Trainer is designed for novice-intermediate athletes. It will give you a
better understanding of what a powerlifting program and training cycle looks like.
There is a focus for each phase of training. Sticking to the plan will lead to better results
in achieving the end goal, which is to improve on your current 1RMs in the squat,
bench, and deadlift. While building the max lifts, you will gain an overall increase in
strength and muscle mass. The phases involved are all minimized so you can get a
better idea of what this style of training consists of in a short period of time. Because
the trainer is a generalized program available to the masses, results will vary.
COACH BIO: COLLIN WHITNEY
Collin Whitney is both a Strength Coach and Elite Powerlifter in the USAPL. Collin
has attained his Personal Trainer certification from the American Council on Exercise
and become a USAPL Certified Club Coach while pursuing his Bachelor’s of Science
in Kinesiology (Exercise Science) from The Pennsylvania State University. Despite
having a multifaceted athletic background, including sports like basketball and rugby,
he ultimately found his home in the world of Powerlifting during his training in the
Air Force. Collin has very quickly become a top competitor in the USAPL. He has
achieved an elite total in the 105kg weight class, broken numerous state records,
and has competed and won competitions at the highest level including USAPL Raw
Nationals and The Arnold Sports Festival. Collin began to share his knowledge and
love for strength training by coaching athletes and individuals from around the world.
Ranging from novice to elite powerlifters, collegiate athletes, and also military/law
enforcement personnel.
@CT_WHITNEY
whitneysp.com
COLLIN’S DISCOUNT CODE “WSP20”
SAVE 20% ON RUNEVERYTHINGLABS
3
FAQ’S
IS THIS PROGRAM FOR ME? (SIMPLE
IMPORTANCE OF STRENGTH PARAGRAPH)
This program can benefit a multitude of
individuals with different goals in mind.
Specifically it was designed for noviceintermediate Strength athletes. Increasing
strength and efficiency in the big 3 lifts (squat,
bench, and deadlift) is the top priority of this
program. But since it is only a 4 day training
split, you can easily add in a day or two of your
own preferred training style. This could be an
extra strength training day, hypertrophy days
(bodybuilder things), or whatever style you’re
interested in training. In order to maximize
results, I would recommend that you make
the REL Powerlifter Trainer your main focus.
CAN I ADD EXTRA TRAINING DAYS?
Yes, you can add extra training days. I
recommend saving a majority of your energy
for the main 4 days of the program, but I know
there are some of you that have a higher work
capacity. Adding in a 5th or even in some cases
a 6th training day is perfectly fine. I would highly
encourage you to stay away from any compound
movements on these extra training days. Stick
to more isolation hypertrophy exercises, cardio,
or active recovery/mobility work.
CAN I ADJUST WORKING SET WEIGHT?
Yes. When adjusting weight, be conservative.
This is a higher volume program and
completing all sets and reps is vital to your
success. If the first few sets feel easy, add
5-10lbs. If you complete the next few sets and
you’re still at an RPE 6-7, add another 5-10lbs.
Staying progressive during your working sets is
a good thing. You just need to manage yourself
and keep the bar moving well. There is also last
set AMRAP’s* on certain training days which
will allow you to push yourself so don’t use all
of your energy on the first few sets. MANAGING
FATIGUE IS THE MOST IMPORTANT ASPECT
OF A SUCCESSFUL TRAINING CYCLE.
*AMRAP: AS MANY REPS AS POSSIBLE
CAN I ADD CARDIO?
Yes, cardio can be added and it is actually
encouraged. Besides it being highly beneficial to
your overall health and wellness, cardio actually
can help speed up recovery from heavy lifting.
Due to the strength training focus of the main
4 days and time it will take to complete all of
the prescribed exercises, it would be a good
idea to add cardio on one of your off days from
the powerlifter program. If you are restricted
to 4 days of training each week, add the cardio
following the main workload, never before.
WHAT IS RPE?
RPE: Rating of Perceived Exertion (Scale to
measure the difficulty of a set) It’s definitely
a little tricky at first. But you will get used to it
rather quickly. To break it down simply:
RPE 10: 0 reps left (Max Effort)
(Never go full RPE 10 unless re-testing 1RM
following a training cycle or Meet Day)
RPE 9: 1-2 reps left
RPE 8: 2-3 reps left
RPE 7: 3-4 reps left
RPE 6: 4-5 reps left
ETC.
You should never be under RPE 6 or you should
be increasing the weight (excluding warm-
4
FAQ’S
ups obviously). This is totally based off how it
feels for you at the time. Although recording &
reviewing video is a good idea as well, so you
can see how the set moved. I’d recommend
you start recording some of your lifts to also
analyze your technique and see where the
breakdowns are happening. This is how you
will improve in the movement and also keep
yourself healthy.
WHAT ARE GOOD EXERCISES TO SUPPORT
THE DEADLIFT?
When I put RPE 8 as the prescribed RPE. That
doesn’t mean you need to be at exactly RPE 8.
Most of the time you should be under, probably
RPE 6-7. And then your last set hopefully an
RPE 8. RPE is used to help manage intensity
and regulate fatigue during the training cycle.
Be discipline and stick to the prescribed RPE
goals to avoid plateaus and keep progressing.
SHOULD ALL BENCH REPS BE PAUSED?
WHAT ARE GOOD EXERCISES TO SUPPORT
THE SQUAT? (JUST TO NAME A FEW)
SPECIFIC (VARIATIONS): Tempo squat, Pause
squat, Box squat, Front squat, SSB Squat.
NON-SPECIFIC: Goodmornings, Lunges, GluteHam Raise, Leg extension, Leg curl, Leg Press,
Prowler Pushes, Sprints, Box jumps.
WHAT ARE GOOD EXERCISES TO SUPPORT
THE BENCH?
SPECIFIC (VARIATIONS): Close-grip bench,
Long pause bench, Spoto press, Board press,
Floor press
NON-SPECIFIC: Dips, Skullcrushers, Flyes, DB
press, Incline bench press, Over-Head press,
Pull-Ups, Lat Pull Down, Rows.
SPECIFIC (VARIATIONS): Pause deadlift, Deficit
deadlift, Block/Rack pulls, Romanian deadlift
(RDLs), Stiff-Legged Deadlift (SLDL), SnatchGrip deadlift.
NON-SPECIFIC: Rows (various types), Lat pull
down, Pull-Ups, Back extensions, Glute-Ham
Raise
There is no right or wrong. Since I compete in
powerlifting, I prefer to pause all of my reps
simply because we must pause our bench for
competition. A general rule that I recommend
is: use touch and go for any set over 8 reps.
Any set under 8 reps, use pause. For those
of you looking for more of a strength benefit,
pausing your reps will give you more bang for
your buck. For those of you looking for more
hypertrophy benefits, touch and go could be
more beneficial since this will increase time
under tension.
WHAT IS A CONSERVATIVE TOP SET?
The top sets are meant to be the heaviest set
of the day. You work up to these first so that
way you are at full energy to maximize that
set. There is an RPE prescribed with this so
do your best to hit the RPE goal (these are not
max effort sets). Following the top set, you drop
down to the prescribed working sets.
HOW SHOULD REST DAYS BE SPLIT UP?
Take a rest day when needed. Sure, it’s good
to have a routine where you train the same
5
FAQ’S
few days each week, but life happens and
sometimes days get mixed up. In that case,
adjust your training week in order to complete
all of the work prescribed. You can also add in
a rest day if you aren’t feeling fully recovered
after a challenging training day. Listen to your
body. Staying healthy and able to train will
keep you progressing and allow you to reach
your goals.
HOW DO YOU RECOMMEND SCHEDULING
THE REST DAYS?
CAN I CHANGE MY INPUTS DURING THE
TRAINING CYCLE?
Yes, you can switch days around. But I would
encourage you to stick to the plan as much as
you can. The layout of this progress is specific
in order to maximize recovery time which will
bring better results over the course of 8 weeks.
I wouldn’t recommend doing this since it is
only an 8 week program. Changing your inputs
(1RMs) over a short training cycle like this could
hinder results more than increase them. What
you can do is adjust your working set weights
if the bar is moving really well. Stick to the
RPE 6-8 range throughout (unless specified to
go higher) and the results will show on your
re-testing days.
Rest as needed. There are no particular days
in the week you must train. Train on the days
that fit your schedule the best. As long as all
the work gets done by the end of the training
week, that’s all that matters.
CAN I SWITCH THE DAYS AROUND?
6
ABBREVIATIONS
ACC
B
ACCESSORY
OPT
OPTIONAL
BENCH
RDL
ROMANIAN DEADLIFT
BB
BARBELL
CG
CLOSE GRIP
SLDL
DB
DUMBBELL
SS
SUPERSET
DL
DEADLIFT
TR
TOTAL REPS
LP
LONG PAUSE
V
VARIATION
WG
WIDE GRIP
OHP
S
OVERHEAD PRESS
SQUAT
STIFF LEGGED DEADLIFT
RPE % CONVERSION CHART
RPE
REPS
10
1
2
100% 96%
3
92%
4
89%
5
86%
9.5
9
8.5
8
7.5
7
98%
96%
94%
92%
91%
89%
91%
89%
88%
86%
85%
84%
88%
86%
85%
84%
82%
81%
85%
84%
82%
81%
80%
79%
94%
92%
91%
89%
88%
86%
7
TRAINER OVERVIEW
COLOR GUIDE
PHASES
INTRODUCTORY
TRANSITION
PEAKING
RETEST
TRAINING FOCUS
HYPERTROPHY
STRENGTH
POWER
8 WEEK MESOCYCLE
W1
W2
W3
W4
W5
W6
W7
W8
8
LEGEND
HOW TO PLAN YOUR WORKOUT
9
TRAINER BREAKDOWN
INTRODUCTORY PHASE
WEEK 1 - 3
W1
W2
W3
D1
D2
D3
D4
W1
BENCH
REST
SQUAT
REST
BENCH
DEADS
REST
W2
BENCH
REST
SQUAT
REST
BENCH
DEADS
REST
W3
BENCH
REST
SQUAT
REST
BENCH
DEADS
REST
PHASE DESCRIPTION:
The Introductory Phase is the first block of the program, which will allow
you to get acclimated to the new training style. It will consist of higher
volume and lower intensities (% - 1RM) so that you can focus on perfecting
technique. Your main goal should be to complete all sets/reps with quality
form and good bar speed. Some of you may have already built a stronger
work capacity in your own training. If you are getting through the first few
sets with relative ease, increase the weight conservatively. You still want
to challenge yourself but you should not be completely taxed following this
first phase.
Along with improving conditioning and your skill in the main movements,
this phase is also designed to add muscle, which will translate into bigger
lifts in the later weeks of the program. This also allows you to add in more
accessory exercises. Select exercises that support the primary movement
of that training day.
10
TRAINER BREAKDOWN
TRANSITION PHASE
WEEK 4 - 5
W4
W5
W4
BENCH
REST
SQUAT
REST
BENCH
DEADS
REST
W5
BENCH
REST
SQUAT
REST
BENCH
DEADS
REST
DEADS
PHASE DESCRIPTION:
The Transition Phase is where you will start seeing an increase in intensities,
a slight decrease in volume, along with more specificity towards the main
lifts. This phase is most likely going to be the most difficult and taxing of
the entire program. Do your best to complete all sets/reps. Adjust working
set weight as needed. This might be an increase in working set weight or
if you’re feeling fatigued, you might need to decrease weight.
Full recovery from each training day might not be possible. This is to be
expected. This is the reason for the deload days at the end of Week 5 (Squat
& Bench) and beginning of Week 6 (Deadlift). You can still add extra accessory
exercises during this block but you should be cutting back on accessory
movements from the intro phase. Dropping some of the fatigue prior to the
Peaking Phase is crucial. This will allow you to handle the prescribed top
sets and avoid injuries or set backs prior to re-testing.
11
TRAINER BREAKDOWN
PEAKING PHASE
WEEK 6 - 7
W6
W7
D1
W6
SQUAT
D2
REST
BENCH
D3
REST
SQUAT
D4
REST
BENCH
DEADS
W7
SQUAT
REST
BENCH
REST
DEADS
REST
SQUAT
PHASE DESCRIPTION:
So you’ve made it to the Peaking Phase! This is truly the fun part. You will be
working will mostly high intensities and the volume has decreased substantially.
Specificity will be very high in order to improve and handle heavier weights in
the main lifts. Accessory exercises should be limited, but should not be excluded
all together (1 or 2 accessories each training day is fine).
The first week of the Peak (Week 6) will include a few of the heaviest lifts of the
program (2 x 1 @ 95% - Squat & Bench). For some of you this may no longer be
a true 95% because of the strength you have already gained over the first few
phases. If you hit the first single @ 95% and it feels like RPE 7-8, increase the
weight (conservatively) on the second single (The same goes for Deadlift -Week 7).
During this phase you should be feeling just about fully recovered prior to each
training day. Over the last few weeks you will notice intensity is still relatively high
but does start to taper along with volume. This is to help maintain your current
fitness level that you have gained during the program while simultaneously
dropping fatigue. This will set you up to be peaked for re-testing which should
allow you to hit new 1RMs and feel stronger than ever.
12
TRAINER BREAKDOWN
RE-TEST WEEK
WEEK 8
W8
D1
W8
BENCH
REST
D2
D3
D4
SQUAT
REST
REST
RE-TEST
RE-TEST
BENCH
13
GETTING STARTED
WARM UP ROUTINE
BARBELL COMPLEX
(I START WITH THIS PRIOR TO EVERY TRAINING DAY)
THIS IS MEANT TO WARM UP THE ENTIRE BODY-IF YOU CANNOT USE A STANDARD
BARBELL-AN EZ CURL BAR OR DUMBBELLS CAN ALSO WORK
MOVEMENTS
REPS
1
2
RDL
BENT OVER ROWS
10-15
10-15
3
4
5
UPRIGHT ROWS
OHP
SQUATS
10-15
10-15
10-15
RAMP UP SETS
SETS
1
2
(PRIOR TO PRIMARY/SECONDARY MOVEMENTS)
REPS
8-10
6-8
REST
SHORT
SHORT
TEMPO
EXPLOSIVE
EXPLOSIVE
THIS IS TYPICALLY WHERE I WILL DO SOME LIGHT STRETCHING OR MOBILITY-NEVER STRETCH COLD!
3
4
5
6
4-6
2-4
2
1
MODERATE
MODERATE
AS NEEDED
AS NEEDED
MODERATE
MODERATE
MODERATE
MODERATE
DEPENDING ON THE DAY, YOU MIGHT ONLY NEED TO HIT A FEW RAMP UP SETS-IT WILL VARY DAILY
14
WEEK 1
INTRODUCTORY PHASE
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
BENCH
ACC 1-BENCH
(V)-FLAT DB
ACC 2-FLYES
ACC 3-OPT. *
5
5
8
12
40
60
66%
RPE 7
6
3
6
3
36
9
68%
RPE 7
5
12
60
0
SQUAT
ACC 1-SQUAT
(V)-PAUSE
ACC 2-RDL
ACC 3-OPT.*
4
10
40
0
* PICK EXERCISE THAT SUPPORTS
* PICK EXERCISE THAT SUPPORTS
PRIMARY MOVEMENT (BENCH)
PRIMARY MOVEMENT (SQUAT)
DAY 3
SETS
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
BENCH (V)-CG
ACC 1-OHP
(DB OR BB)
ACC 2-TRICEP
ACC 3SHOULDER
3
3
10
10
30
30
62%
RPE 7
SQUAT (V)FRONT
DEADLIFT
3
10
30
RPE 7
4
8
32
66%
5
5
12
12
60
60
ACC 1-BARBELL ROWS*
ACC 2-LAT
PULL DOWN
4
8
32
4
10
40
* CAN SUBSTITUTE IN DB OR MACHINE ROWS
THE IMPORTANCE OF MOVING THE BAR WELL AND STAYING
IN THE RPE 6-8 RANGE CANNOT BE STRESSED ENOUGH.
THIS PHASE IS SIMPLY TO GET USED TO THE TRAINING
STYLE AND BUILD VOLIUME.
15
WEEK 2
INTRODUCTORY PHASE
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
BENCH
ACC 1-BENCH
(V)-FLAT DB
ACC 2-FLYES
ACC 3-OPT. *
7
5
5
10
35
50
70%
RPE 7
5
3
8
3
40
9
5
10
50
0
SQUAT
ACC 1-SQUAT
(V)-PAUSE
ACC 2-RDL
ACC 3-OPT.*
4
8
32
66%
RPE
7-8
RPE 7
* PICK EXERCISE THAT SUPPORTS
* PICK EXERCISE THAT SUPPORTS
PRIMARY MOVEMENT (BENCH)
PRIMARY MOVEMENT (SQUAT)
DAY 3
SETS
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
BENCH (V)-CG
ACC 1-OHP
(DB OR BB)
ACC 2-TRICEP
ACC 3SHOULDER
3
3
8
10
24
30
64%
RPE
7-8
SQUAT (V)FRONT
DEADLIFT
5
5
25
RPE 7
6
6
36
66%
5
5
12
12
60
60
ACC 1-BARBELL ROWS*
ACC 2-LAT
PULL DOWN
3
8
24
RPE
7-8
4
10
40
16
WEEK 3
INTRODUCTORY PHASE
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
BENCH
ACC 1-BENCH
(V)-FLAT DB
ACC 2-FLYES
ACC 3-OPT. *
4
5
8
8
32
40
68%
RPE 7
4
12
48
0
S-TOP SET*
SQUAT
ACC 1-SQUAT
(V)-PAUSE
ACC 2-SLDL**
1
5
3
3
3
2
3
15
6
RPE 7
76%
RPE 7
4
6
24
RPE 7
* PICK EXERCISE THAT SUPPORTS
* CONSERVATIVE TOP SET-STICK TO RPE
** ADD EXTRA ACC
PRIMARY MOVEMENT (BENCH)
DAY 3
SETS
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
BENCH (V)-CG
ACC 1-OHP
(DB OR BB)
ACC 2-TRICEP
ACC 3SHOULDER
6
3
4
8
24
24
70%
RPE
7-8
SQUAT (V)FRONT
D-TOP SET*
3
8
24
RPE 7
1
3
3
RPE 7
4
4
12
12
48
48
DEADLIFT
ACC 1-BARBELL ROWS**
5
3
3
8
15
24
RPE
7-8
* CONSERVATIVE TOP SET-STICK TO RPE
** CAN SUBSTITUTE IN DB OR MACHINE ROWS
INTENSITY START TO INCREASE MUCH MORE THE END OF
THIS WEEK AND THE FOLLOWING FEW WEEKS. IT IS VERY
IMPORTANT TO STAY IN THE RPE RANGE FOR THE TOP SETS
IN ORDER TO MANAGE FATIGUE.
17
WEEK 4
TRANSITION PHASE
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
B-TOP SET*
BENCH
1
5
2
5
2
25
RPE 7
72%
ACC 1-BENCH 3
(V)-LP**
ACC 2-BENCH 4
(V)-FLAT DB***
3
9
RPE 7
1
5
3
2
5
2
2
25
6
RPE 7
72%
RPE 7
30
RPE 7
S-TOP SET*
SQUAT
ACC 1-SQUAT
(V)-PAUSE
ACC 2-SLDL**
4
5
20
RPE
7-8
* CONSERVATIVE TOP SET-STICK TO RPE
** LONG PAUSE SHOULD BE 3 SECONDS
*** 4 SETS X 10, 8, 6, 6
* CONSERVATIVE TOP SET-STICK TO RPE
** ADD EXTRA ACC
DAY 3
SETS
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
BENCH (V)-CG
ACC 1-OHP
(DB OR BB)
ACC 2-TRICEP
ACC 3SHOULDER
3
3
8
8
24
24
66%
RPE
7-8
SQUAT (V)FRONT
D-TOP SET*
DEADLIFT
ACC 1-BARBELL ROWS**
5
3
15
1
3
3
2
8
3
2
24
9
RPE
7-8
RPE 7
68%
RPE 7
4
4
10
12
40
40
* CONSERVATIVE TOP SET-STICK TO RPE
** LIGHTER WEIGHT-FOCUS ON BRACING
AND TECHNIQUE-ADD ACC
18
WEEK 5
TRANSITION PHASE
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
B-TOP SET*
1
1
1
BENCH
4
ACC 1-BENCH 3
(V)-LP**
ACC 2-BENCH 4
(V)-FLAT DB***
5
2
20
6
RPE
7-8
75%
RPE 7
1
3
3
1
5
2
1
15
6
30
RPE 7
S-TOP SET*
SQUAT
ACC 1-SQUAT
(V)-PAUSE
DEADLIFT
5
4
20
RPE 7
75%
RPE
7-8
70%
* CONSERVATIVE TOP SET-STICK TO RPE
* CONSERVATIVE TOP SET-STICK TO RPE
** LONG PAUSE SHOULD BE 3 SECONDS
*** 4 SETS X 10, 8, 6, 6
DAY 3
SETS
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
BENCH
(DELOAD)
ACC 1SHOULDER
PRESS
ACC 2-TRICEP
ACC 3SHOULDER
5
3
15
70%
5
3
15
70%
4
10
40
RPE
7-8
5
3
2
3
10
9
80%
RPE 7
3
3
12
12
36
36
SQUAT
(DELOAD)*
DEADLIFT
ACC 1DEADLIFT (V)PAUSE**
ACC 2-LAT
PULL DOWN
4
10
40
* DAY IS MEANT TO DROP FATIGUE ON SQUAT
** LIGHTER WEIGHT-FOCUS ON BRACING AND TECHNIQUE
THERE IS A DELOAD DAY PLUGGED IN FOR EACH OF
THE MAIN MOVEMENTS. USE THESE DAYS TO FOCUS ON
TECHNIQUE AND DROP SOME FATIGUE.
19
WEEK 6
PEAKING PHASE
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
SQUAT
DEADLIFT
(DELOAD)*
ACC 1-LEG
PRESS
ACC 2-OPT.
5
5
2
1
10
5
78%
72%
5
10
50
BENCH
BENCH*
BENCH
ACC 1-BENCH
(V)-LP**
1
2
3
3
1
1
2
2
1
2
6
6
90%
95%
80%
RPE
7-8
0
* ADJUST WEIGHT AS NEEDED
** ADD EXTRA ACC
* DAY IS MEANT TO DROP FATIGUE ON DEADLIFT
DAY 3
SETS
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
SQUAT
SQUAT*
SQUAT
ACC 1LEG PRESS
1
2
3
4
1
1
2
10
1
2
6
40
90%
95%
80%
BENCH
DEADLIFT
5
1
1
1
5
1
82%
88%
DEADLIFT*
DEADLIFT**
2
3
1
3
1
9
92%
75%
* ADJUST WEIGHT AS NEEDED
* ADJUST WEIGHT AS NEEDED
** ADD EXTRA ACC
REST IN BETWEEN DAYS 3 & 4
PEAKING IS WHERE YOU WILL START TO HANDLE SOME
OF THE HEAVIEST WEIGHTS OF THE TRAINING CYCLE
ALONG WITH DROP THE FATIGUE ACCUMULATED OVER THE
TRAINING CYCLE. TAKE WHAT IS THERE EACH TRAINING
DAY. ADJUST WEIGHT AS NEEDED.
20
WEEK 7
PEAKING PHASE
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
SQUAT*
SQUAT
1
2
1
1
1
2
92%
85%
SQUAT
ACC 1-LEG
PRESS**
3
5
2
10
6
50
72%
BENCH*
BENCH
BENCH
ACC 1-BENCH
(V)-LP**
1
2
3
3
1
1
3
1
1
2
9
3
92%
88%
75%
RPE
7-8
* ADJUST WEIGHT AS NEEDED
** ADD EXTRA ACC
* ADJUST WEIGHT AS NEEDED
* * ADD EXTRA ACC
DAY 3
SETS
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
DEADLIFT
DEADLIFT
SQUAT
ACC 1LEG PRESS
1
3
3
3
1
1
2
8
1
1
6
24
95%
85%
70%
RPE 8
SQUAT
SQUAT
1
3
1
3
1
9
90%
70%
BENCH
DEADLIFT
3
5
3
1
9
5
80%
75%
* ADJUST WEIGHT AS NEEDED
REST IN BETWEEN DAYS 3 & 4
21
WEEK 8
RE-TEST WEEK
DAY 1
SETS
REPS
T.R.
%RPE
DAY 2
SETS
REPS
T.R.
%RPE
SQUAT
BENCH*
BENCH
ACC 1-BENCH
(V)-LP**
5
1
5
2
1
3
10
1
15
0
70%
90%
72%
SQUAT
BENCH
5
5
1
1
5
5
70%
72%
ACC 1-OPT.*
ACC 2-OPT.
* ADJUST WEIGHT AS NEEDED
* * LIGHT ACC EXERCISES CAN BE ADDED
0
0
* LIGHT ACC EXERCISES CAN BE ADDED
REST IN BETWEEN DAYS 1 & 2
DAY 3
SETS
ACTIVE RECOVERY
REPS
T.R.
%RPE
DAY 4
SETS
REPS
T.R.
%RPE
ACTIVE RECOVERY
WEEKEND: RE-TEST
WORK UP TO 1 HEAVY SINGLE
FOR EACH EXERCISE
22
FOCUS SQ B DL OTHER
DAY W
D
DATE / TIME :
S1 S2 S3 S4 S5 S6 % / RPE
EXERCISE
NOTES
NOTES
NOTES
NOTES
NOTES
NOTES
NOTES
GENERAL NOTES
RATE YOUR WORKOUT
SHITTY
NOT SO SHITTY
WWW.RUNEVERYTHINGLABS.COM
IIGHT
RAD
LIT
IMA MAFUCKIN BEAST
#RELPOWERTRAINER
TRY OUR
STACK
SAVE 20% ON ALL REL PRODUCTS
USE CODE “WSP20”
PRO
QUICK PROTEIN DELIVERY TO REBUILD
AND REPAIR MUSCLE
CRE
INCREASE STRENGTH AND
PERFORMANCE OUTPUT
AMF
HELPS YOU REPAIR AND KEEP MOVING
EVEN AFTER THE TOUGHEST WORKOUTS
EWP
ENERGY AND FOCUS TO HELP YOU
TACKLE YOUR TOUGHEST SETS AHEAD
WWW.RUNEVERYTHINGLABS.COM
SAVE 20% ON ALL REL PRODUCTS
USE CODE “WSP20”
WWW.RUNEVERYTHINGLABS.COM