YOUR PROFILE CLICK THERE OPEN DROP DOWN MENU → CLICK THERE OPEN DROP DOWN MENU → NAME AGE SQUAT BENCH PRESS DEADLIFT STARTING BODY WEIGHT VARIATIONS DEADLIFT VARIANT (PHASE 1) DEADLIFT VARIANT (PHASE 2) BENCH PRESS VARIANT SQUAT VARIANT ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? INSTRUCTIONS & INFO Welcome to your Jamal Browner x StrengthStudioTT Training pro enter your information before you start the program and also w where you will see your 12 weeks of programming laid out. The recommendations for the program. PLEASE READ ALL THE INSTR GETTING STARTED. Note: If you are having problems with filling in your information Google sheets INSTRUCTIONS - Before getting started with or taking a full look at the p 1. Your Best Squat, Bench Pres with during the next 12 weeks 2. Your Age & Starting Body W 3. For the "Squat Variant", "Be you can enter an estimated or - Please rate the following below based on your experien NOTE: If you are unsure about the answer to one of these efficient sumo style you should lean toward a two (2) or t 1. Rate your ability to handle/r 1 - I usually can't recover from SELECT HERE → CLICK THE CELL TO OPEN THE 1,2 2. How stressful is your life out 1 - Stressful. (Mediocre sleep & SELECT HERE → CLICK THE CELL TO OPEN THE 1,2 3. Rate your technique on the d 1 - I don't have great techniqu SELECT HERE → CLICK THE CELL TO OPEN THE 1,2 4. How well do you recover fro 1 - I don't recover very well fro SELECT HERE → CLICK THE CELL TO OPEN THE 1,2 - During the program there are some things you will need 1. The information you NEE used for calculations in yo 2. You should/can also fill 3. Another piece of informatio training week. Key Notes 1. In your program even though an exercise may be listed, if there 2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c 3. If there is a zero in the "WEIGHT" column & there is no RPE give 4. If there is a recommended weight and an RPE listed you can fee 5. The volume and intensity in this program bu 6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog 7. Thes best split for this program is DAY 1 - RES 8. If you do have an emergency question that is not answ Email: Instagram: If you like the format and style of this program, yo WATCH THE FULL PROGRAM BREAKDOWN VIDEO Program Breakdow ENTER YOUR CURRENT BEST LIFTS AND OTHER ←INFORMATION dioTT Training program! This document consists of three (3) sheets. The "Start" sheet is where gram and also where you can get detailed information on the program. The "Your Program" s ng laid out. The "RPE, Warm-ups & Pre-hab" sheet is where you'll see further information on D ALL THE INSTRUCTIONS BELOW OR WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BEF your information or seeing the values on the program that were generated. Try opening the p Google sheets or a recent version of Microsoft Excel! ll look at the program, these are the things you need to fill in/select in the "Your Pr quat, Bench Press & Deadlift or an estimate of what you can lift at an RPE of 9 to 10 on each re he next 12 weeks. Starting Body Weight. These are not completely necessary before starting the program but the uat Variant", "Bench Press Variant", "Deadlift Variant" & "Deadlift Variant 2" you will need to an estimated or actual 1 rep max for this movement. n your experience lifting, these selections will impact your program significantly: to one of these you should leave it at a two (2) rating. If you do pull with a rounded d a two (2) or three (3). bility 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. ul 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. echnique 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. o you recover from higher intensities (higher percentages of your one rep max) on the deadlift? 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. gs you will need to/should enter on a weekly & daily basis: ation you NEED to fill in on a daily basis are the weights you moved for any RPE ba culations in your program. d/can also fill in your comments on a daily basis under "DAY'S COMMENTS". ce of information you should fill in on a weekly basis is your end of week body weigh k. be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerci 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 DAY 1 - REST - DAY 2 - REST - DAY 3 - DAY 4 - REST - DAY 1. (EXAMPL hat is not answered within this document. Feel free to shoot us an email or Instag Email Us! Our Instagram! s program, you can check out our 1-on-1 strength coaching service. Once co Be sure to let us know you came from Jamal's Deadlift Speci 1-On-1 Coaching! ROGRAM BREAKDOWN VIDEO HERE: m Breakdown! ets. The "Start" sheet is where you'll rogram. The "Your Program" sheet is u'll see further information on REAKDOWN VIDEO ABOVE BEFORE e generated. Try opening the program on fill in/select in the "Your Profile" table above: at an RPE of 9 to 10 on each respective lift. These will be used to calculate some of the numbe re starting the program but they do provide a good point of reference for the future. dlift Variant 2" you will need to Click on the cell to select which variant you want to use for this ur program significantly: you do pull with a rounded back conventional you should lean toward a one (1) an e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient) r one rep max) on the deadlift?: very is average. | 3 - I recover very well from higher intensities. is: you moved for any RPE based sets. Simply enter the Top weight used as just a num "DAY'S COMMENTS". your end of week body weight, the area for this information to be entered can be seen b TS" columns, then that exercise is not to be performed that week. 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. 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. REST - DAY 1. (EXAMPLE: SUNDAY, TUESDAY, THURSDAY, FRIDAY) hoot us an email or Instagram DM: oaching service. Once coaching spots are available you can get 20% off of y m Jamal's Deadlift Specialization Program! Coaching! 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 ed to calculate some of the numbers you will be working reference for the future. hich variant you want to use for this program. Following that should lean toward a one (1) and if you do pull a very ally handle a lot of volume on this lift and recover well. d or Great Sleep & Light Work/School hours) wless. (Very efficient) sities. e Top weight used as just a number as these are RST TI 6 4 ation to be entered can be seen below each individual d that week. ll it into this document. ed. eight by 5% if the RPE is too high! Y, THURSDAY, FRIDAY) able you can get 20% off of your first 2 months! SQUAT VARIANT HIGH BAR SQUAT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT 1 2 3 WEEK 1 / INTRO DAY 1 DEADLIFT DEADLIFT VARIANT (PHASE 1) BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS #NAME? 3 5 3 3 3 3 - REPS 6 5 4 8-10 12-15 12-20 15-20 - WEIGHT #NAME? #VALUE! #VALUE! 0 0 0 - DAY 2 SQUAT BENCH PRESS VARIANT WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 3 3 3 3 3 - REPS 4 6 8-10 8-10 12-15 15+ - WEIGHT #VALUE! #VALUE! 0 0 0 - DAY 3 DEADLIFT DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME SETS 1 #NAME? 4 3 3 2 3 - REPS 1 4 6-8 10-12 12-15 10-12 30-60s - WEIGHT 0 #NAME? 0 0 0 0 0 - DAY 4 SETS REPS WEIGHT SQUAT VARIANT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 3 3 3 3 3 3 3 3 - 6 8 10-12 12-15 10-12 12-15 20-40s 8-10 - #VALUE! #VALUE! 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0 WEEK 4 DAY 1 DEADLIFT DEADLIFT VARIANT (PHASE 1) BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS #NAME? 3 5 4 3 3 3 - REPS 5 6 4 8-10 12-15 12-20 15-20 - WEIGHT #NAME? #VALUE! #VALUE! 0 0 0 - DAY 2 SQUAT BENCH PRESS VARIANT WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 3 4 3 3 3 - REPS 4 6 8-10 8-10 12-15 15+ - WEIGHT #VALUE! #VALUE! 0 0 0 - DAY 3 - SETS - REPS - WEIGHT - DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME #NAME? 4 3 4 2 3 - 3 6-8 10-12 12-15 10-12 30-60s - #NAME? 0 0 0 0 0 - DAY 4 SQUAT VARIANT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 3 - REPS 6 7 10-12 12-15 10-12 12-15 20-40s 8-10 - WEIGHT #VALUE! #VALUE! 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0 WEEK 7 DAY 1 DEADLIFT VARIANT (PHASE 2) DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 4 #NAME? 5 3 3 5 - REPS 4 5 3 6-10 10-12 - WEIGHT #VALUE! #NAME? #VALUE! 0 0 - DAY 2 SQUAT BENCH PRESS VARIANT WEIGHTED CHIN UPS PRONE ROWS SETS 4 4 4 3 REPS 3 4 4-6 6-8 WEIGHT #VALUE! #VALUE! 0 0 TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 3 5 - 8-10 30-40s - 0 - DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME SETS 2 #NAME? 4 3 2 4 - REPS 1 4 6-8 8-10 8-10 15+ - WEIGHT 0 #VALUE! 0 0 0 - DAY 4 SQUAT VARIANT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 - REPS 6 7 12-15 8-10 8-10 10-12 FAILURE - WEIGHT #VALUE! #VALUE! 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0 WEEK 10 DAY 1 DEADLIFT VARIANT (PHASE 2) DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 3 #NAME? 5 3 3 5 - REPS 3 5 3 6-10 10-12 - WEIGHT #VALUE! #NAME? #VALUE! 0 0 - DAY 2 SETS REPS WEIGHT SQUAT BENCH PRESS VARIANT WEIGHTED CHIN UPS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 4 4 4 3 3 5 - 4 4 4-6 6-8 8-10 30-40s - #VALUE! #VALUE! 0 0 0 - DAY 3 DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME SETS #NAME? 4 3 2 4 - REPS 2 6-8 8-10 8-10 15+ - WEIGHT #NAME? 0 0 0 - DAY 4 SQUAT VARIANT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 - REPS 5 6 12-15 8-10 8-10 10-12 FAILURE - WEIGHT #VALUE! #VALUE! 0 0 0 0 0 END OF WEEK BODY WEIGHT: 0.0 PROGRAM ANALYSIS 1 0.9 0.8 1 0.9 0.8 BODY WEIGHT 0.7 0.6 0.5 0.4 0.3 0.2 0.1 0 0.0 Start 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 0.0 10 0.0 11 0.0 12 WEEK Weekly C WEEK 1 / INTRO DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! RPE 7-8 7-8 - TEMPO - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! RPE 7-8 7-8 7-8 - TEMPO - DAILY VOLUME 0 #VALUE! #VALUE! RPE 6 7-8 7-8 7-8 7-8 - TEMPO - DAILY VOLUME RPE TEMPO #VALUE! #VALUE! #VALUE! #VALUE! 7-8 7-8 7-8 7-8 - - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! RPE 7-8 7-8 - TEMPO - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! RPE 7-8 7-8 7-8 - TEMPO - DAILY VOLUME - RPE - TEMPO - END OF WEEK BODY WEIGHT: 0.0 WEEK 4 #VALUE! #VALUE! 6.5 7-8 7-8 7-8 7-8 - - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! RPE 7-8 7-8 7-8 7-8 - TEMPO - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! RPE 7 7-8 7-8 - TEMPO - DAILY VOLUME #VALUE! #VALUE! - RPE 7-8 7-8 TEMPO - END OF WEEK BODY WEIGHT: 0.0 WEEK 7 #VALUE! #VALUE! 7-8 - - DAILY VOLUME 0 #VALUE! #VALUE! RPE 7 7-8 7-8 7-8 - TEMPO - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! RPE 7-8 7-8 7-8 7-8 - TEMPO - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! RPE 8.5 7 7.5 7-8 7-8 - TEMPO - DAILY VOLUME RPE TEMPO END OF WEEK BODY WEIGHT: 0.0 WEEK 10 #VALUE! #VALUE! #VALUE! #VALUE! 7 7 7-8 7-8 7-8 - - DAILY VOLUME #VALUE! #VALUE! RPE 8 7-8 7-8 7-8 - TEMPO - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! RPE 7 7 7-8 7-8 7-8 7-8 - TEMPO - END OF WEEK BODY WEIGHT: 0.0 Week Start Weekly Body Weight Log Body Weight ??? 0.0 0.0 10 0.0 11 0.0 12 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 NOTES PAUSED. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES - NOTES PAUSED. EACH SIDE/EACH EXERCISE. NOTES EACH SIDE. NOTES - SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. NOTES - NOTES PAUSED. STOP EACH SET JUST SHY OF FAILURE. NOTES - NOTES EACH SIDE. NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. NOTES NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - Weekly Body Weight Log Body Weight ??? 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 ulative Volume For Each Main Lift 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 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 DEADLIFT DEADLIFT VARIANT (PHASE 1) BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS #NAME? 3 5 4 3 3 3 - REPS 6 5 4 8-10 12-15 12-20 15-20 - WEIGHT #NAME? #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SQUAT BENCH PRESS VARIANT WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 3 4 3 3 3 - REPS 4 6 8-10 8-10 12-15 15+ - WEIGHT #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! DAY 3 DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME SETS #NAME? 4 3 4 2 3 - REPS 4 6-8 10-12 12-15 10-12 30-60s - WEIGHT #NAME? 0 0 0 0 0 - DAILY VOLUME #VALUE! #VALUE! DAY 4 SETS REPS WEIGHT DAILY VOLUME SQUAT VARIANT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 3 3 3 3 3 3 3 3 - 6 8 10-12 12-15 10-12 12-15 20-40s 8-10 - #VALUE! #VALUE! 0 0 0 0 - #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0 WEEK 5 DAY 1 DEADLIFT DEADLIFT VARIANT (PHASE 1) BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS #NAME? 3 5 4 3 3 3 - REPS 4 5 5 8-10 12-15 12-20 15-20 - WEIGHT #NAME? #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SQUAT BENCH PRESS VARIANT WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 3 4 3 3 3 - REPS 3 6 8-10 8-10 12-15 15+ - WEIGHT #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! DAY 3 DEADLIFT SETS 1 REPS 1 WEIGHT 0 DAILY VOLUME 0 DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME #NAME? 4 3 4 2 3 - 3 6-8 10-12 12-15 10-12 30-60s - #NAME? 0 0 0 0 0 - #VALUE! #VALUE! DAY 4 SQUAT VARIANT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 3 - REPS 6 7 10-12 12-15 10-12 12-15 20-40s 8-10 - WEIGHT #VALUE! #VALUE! 0 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0 WEEK 8 DAY 1 DEADLIFT VARIANT (PHASE 2) DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 4 #NAME? 5 3 3 5 - REPS 4 5 3 6-10 10-12 - WEIGHT #VALUE! #NAME? #VALUE! 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SQUAT BENCH PRESS VARIANT WEIGHTED CHIN UPS PRONE ROWS SETS 4 4 4 3 REPS 3 4 4-6 6-8 WEIGHT #VALUE! #VALUE! 0 0 DAILY VOLUME #VALUE! #VALUE! - TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 3 5 - 8-10 30-40s - 0 - #VALUE! #VALUE! DAY 3 DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME SETS #NAME? 4 3 2 4 - REPS 3 6-8 8-10 8-10 15+ - WEIGHT #NAME? 0 0 0 - DAILY VOLUME #VALUE! #VALUE! DAY 4 SQUAT VARIANT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 - REPS 6 7 12-15 8-10 8-10 10-12 FAILURE - WEIGHT #VALUE! #VALUE! 0 0 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0 WEEK 11 DAY 1 DEADLIFT VARIANT (PHASE 2) DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 3 #NAME? 5 3 3 5 - REPS 3 5 2 6-10 10-12 - WEIGHT #VALUE! #NAME? #VALUE! 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SETS REPS WEIGHT DAILY VOLUME SQUAT BENCH PRESS VARIANT WEIGHTED CHIN UPS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 4 4 4 3 3 5 - 3 5 4-6 6-8 8-10 30-40s - #VALUE! #VALUE! 0 0 0 - #VALUE! #VALUE! #VALUE! #VALUE! DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME SETS 4 2 4 3 2 4 - REPS 1 2 6-8 8-10 8-10 15+ - WEIGHT 0 #NAME? 0 0 0 - DAILY VOLUME 0 #VALUE! #VALUE! DAY 4 SQUAT VARIANT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 - REPS 5 7 12-15 8-10 8-10 10-12 FAILURE - WEIGHT #VALUE! #VALUE! 0 0 0 0 0 - DAILY VOLUME #VALUE! #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! K2 RPE 7-8 7-8 - TEMPO - NOTES PAUSED. EACH SIDE/EACH EXERCISE. - RPE 7-8 7-8 7-8 - TEMPO - NOTES EACH SIDE. - RPE 7-8 7-8 7-8 7-8 - TEMPO - NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - RPE TEMPO NOTES 7-8 7-8 7-8 7-8 - - - RPE 7-8 7-8 - TEMPO - NOTES PAUSED. EACH SIDE/EACH EXERCISE. - RPE 7-8 7-8 7-8 - TEMPO - NOTES EACH SIDE. - RPE 8 TEMPO - NOTES - ODY WEIGHT: K5 7-8 7-8 7-8 7-8 - - SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - RPE 7-8 7-8 7-8 7-8 - TEMPO - NOTES - RPE 7.5 7-8 7-8 - TEMPO - NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. - RPE 7-8 7-8 TEMPO - NOTES - ODY WEIGHT: K8 7-8 - - - RPE 7 7-8 7-8 7-8 - TEMPO - NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. - RPE 6.5 6.5 7-8 7-8 7-8 7-8 - TEMPO - NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - RPE 9 7.5 7.5 7-8 7-8 - TEMPO - NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. - RPE TEMPO NOTES ODY WEIGHT: K 11 ODY WEIGHT: 7 7.5 7-8 7-8 7-8 - - - RPE 8 8.5 7-8 7-8 7-8 - TEMPO - NOTES ASCENDING SINGLES BUILDING UP THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. - RPE 7 7.5 7-8 7-8 7-8 7-8 - TEMPO - NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - Weekly Volume For Each Main Lift 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 Weekly Squat Volume Weekly Bench Volume 6 7 8 9 10 11 12 Week 1 2 3 4 5 6 7 8 9 10 11 12 Weekly Deadlift Volume WEEK 3 DAY 1 DEADLIFT DEADLIFT VARIANT (PHASE 1) BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS #NAME? 3 5 4 3 3 3 - REPS 5 5 4 8-10 12-15 12-20 15-20 - WEIGHT #NAME? #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SQUAT BENCH PRESS VARIANT WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 4 3 4 3 3 3 - REPS 4 6 8-10 8-10 12-15 15+ - WEIGHT #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! DAY 3 DEADLIFT DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME SETS 1 #NAME? 4 3 4 2 3 - REPS 1 3 6-8 10-12 12-15 10-12 30-60s - WEIGHT 0 #NAME? 0 0 0 0 0 - DAILY VOLUME 0 #VALUE! #VALUE! DAY 4 SETS REPS WEIGHT DAILY VOLUME SQUAT VARIANT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 3 3 3 3 3 3 3 3 - 6 7 10-12 12-15 10-12 12-15 20-40s 8-10 - #VALUE! #VALUE! 0 0 0 0 - #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0 WEEK 6 / DELOAD DAY 1 DEADLIFT DEADLIFT VARIANT (PHASE 1) BENCH PRESS WEIGHTED HYPEREXTENSIONS REAR DELT FLYS CABLE CRUNCHES MCGILL BIG 3 TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 3 2 3 4 3 3 3 - REPS 4 5 5 8-10 12-15 12-20 15-20 - WEIGHT #NAME? #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SQUAT BENCH PRESS VARIANT WIDE GRIP PULLDOWNS ONE ARM DB ROWS TRICEP OPTION DEADBUGS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 4 3 3 3 - REPS 3 5 8-10 8-10 12-15 15+ - WEIGHT #VALUE! #VALUE! 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! DAY 3 - SETS - REPS - WEIGHT - DAILY VOLUME - DEADLIFT PENDLEY/SEAL ROWS MACHINE CHEST PRESS SINGLE LEG HAMSTRING CURLS BULGARIAN SPLIT SQUATS WEIGHTED PLANKS TOTAL DEADLIFT VOLUME #NAME? 4 3 4 2 3 - 3 6-8 10-12 12-15 10-12 30-60s - #NAME? 0 0 0 0 0 - #VALUE! #VALUE! DAY 4 SQUAT VARIANT BENCH PRESS SEATED ARNOLD PRESS DB LATERAL RAISES BICEP OPTION SINGLE LEG HIP THRUSTERS SIDE PLANKS PALOFF PRESSES TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 3 - REPS 5 6 10-12 12-15 10-12 12-15 20-40s 8-10 - WEIGHT #VALUE! #VALUE! 0 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0 WEEK 9 DAY 1 DEADLIFT VARIANT (PHASE 2) DEADLIFT BENCH PRESS GHD BACK EXTENSIONS REAR DELT FLYS GHD SIT-UP HOLD TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME SETS 3 #NAME? 5 3 3 5 - REPS 3 5 3 6-10 10-12 - WEIGHT #VALUE! #NAME? #VALUE! 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SQUAT BENCH PRESS VARIANT WEIGHTED CHIN UPS PRONE ROWS SETS 4 4 4 3 REPS 3 4 4-6 6-8 WEIGHT #VALUE! #VALUE! 0 0 DAILY VOLUME #VALUE! #VALUE! - TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME 3 5 - 8-10 30-40s - 0 - #VALUE! #VALUE! DAY 3 DEADLIFT DEADLIFT ONE ARM DB ROWS SLOW TEMPO DB RDLS SINGLE LEG EXTENSIONS DEADBUGS TOTAL DEADLIFT VOLUME SETS 2 #NAME? 4 3 2 4 - REPS 1 3 6-8 8-10 8-10 15+ - WEIGHT 0 #NAME? 0 0 0 - DAILY VOLUME 0 #VALUE! #VALUE! DAY 4 SQUAT VARIANT BENCH PRESS PECK DECK / CABLE FLYS DB SHOULDER PRESS LOW RAISES BICEP OPTION WEIGHTED PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME SETS 3 3 3 3 3 3 3 - REPS 5 6 12-15 8-10 8-10 10-12 FAILURE - WEIGHT #VALUE! #VALUE! 0 0 0 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! END OF WEEK BODY WEIGHT: 0.0 DEADLIFT OPENING ATTEMPT FOR TEST DAY ??? DAY 1 DEADLIFT DEADLIFT SQUAT BENCH PRESS REAR DELT FLYS GHD SIT-UP HOLD TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME TOTAL DEADLIFT VOLUME WEEK 12 SETS 3 3 3 3 2 5 - REPS 1 3 5 6 10-12 - WEIGHT #VALUE! #VALUE! #VALUE! #VALUE! 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! DAY 2 SQUAT BENCH PRESS PRONE ROWS TRICEP OPTION SIDE PLANKS TOTAL SQUAT VOLUME TOTAL BENCH PRESS VOLUME DAY 3 DEADLIFT - SETS 3 4 2 2 5 - SETS 1 - REPS 3 3 6-8 8-10 30-40s - WEIGHT #VALUE! #VALUE! 0 0 - DAILY VOLUME #VALUE! #VALUE! #VALUE! #VALUE! REST FOR 2 OR 3 DAYS BETWEEN DA REPS 1 - WEIGHT 0 - DAILY VOLUME 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! #VALUE! 3 RPE 7-8 7-8 - TEMPO - NOTES PAUSED. EACH SIDE/EACH EXERCISE. - RPE 7-8 7-8 7-8 - TEMPO - NOTES EACH SIDE. - RPE 7 7 7-8 7-8 7-8 7-8 - TEMPO - NOTES SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - RPE TEMPO NOTES 7-8 7-8 7-8 7-8 - - - RPE 6-7 6-7 - TEMPO - NOTES PAUSED. EACH SIDE/EACH EXERCISE. - RPE 6-7 6-7 6-7 - TEMPO - NOTES EACH SIDE. - RPE - TEMPO - NOTES - Y WEIGHT: ELOAD 6-7 6-7 6-7 6-7 - - SINGLE ARM. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - RPE 6-7 6-7 6-7 6-7 - TEMPO - NOTES - RPE 7.5 7-8 7-8 - TEMPO - NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. PAUSED. STOP EACH SET JUST SHY OF FAILURE. - RPE 7-8 7-8 TEMPO - NOTES - Y WEIGHT: 9 7-8 - - - RPE 7.5 7.5 7-8 7-8 7-8 - TEMPO - NOTES YOU CAN INCREASE OR DECREASE THE WEIGHT TO MATCH THE RPE. EACH SIDE. - RPE 6.5 7-8 7-8 7-8 7-8 - TEMPO - NOTES SEATED. TUCK YOUR PELVIS AND SQUEEZE THE GLUTES. - Y WEIGHT: WEEK 12 RECOMMENDED REST SPLIT D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3 12 RPE 7 - TEMPO - ADDITIONAL NOTES STOP EACH SET JUST SHY OF FAILURE. - RPE 7 7 - TEMPO - S BETWEEN DAY 2 AND DAY 3. Y WEIGHT: RPE 9-10 - TEMPO - ADDITIONAL NOTES - ADDITIONAL NOTES PR SINGLE. - 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 UNDERSTANDING RPE RPE is an acronym which stands for Rate of Percieve the most part RPE is subjective as it can vary from p used to judge the amount of effort put into the lift. T effortless to rank and anything above 10 is a failed l Many times, when just getting into RPE or explainin set of 5 @ an RPE of 8, this would be most easily un 5 reps & If we were to have a set of 5 @ an RPE of 9 reps. This is one of the most simple way of quickly g As you use RPE more frequently and learn about it a will also see that the RPE of a top set, working set o a recommended RPE of 7 and when we actual execu drop, it would be smart for us to drop the back dow fatigue smartly. drop, it would be smart for us to drop the back dow fatigue smartly. WARM-UP RECOMMENDATION (All listed exercises can be found with a quick youtube/google se 1. Reverse snow angles 4x10. 2. T Spine rotations 3x10. 3. Banded side shuffle 15 Each Side. 4. High Knees 15M. 5. Inch Worms 15M. 6. Cat & Camels 15 Reps. 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 it. You can also add to this warm-up or mix and match to suit you 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 after training sessions or on rest days. for Rate of Percieved Exertions and is a method used to communicate the i s it can vary from person to person but an example of an objective aspect o rt put into the lift. The RPE scale technically ranges from 1-10 but in practic bove 10 is a failed lift/set. to RPE or explaining it to someone, the simpliest way to do so is by compa d be most easily understood by saying that the athlete should pick a weight of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha ple way of quickly getting into RPE. and learn about it as it relates to you in particular, you will see that it is mu set, working set or warm-up should impact our weight selection for the se en we actual execute this top set, the RPE was closer to a 9; In this case alt drop the back down weight by 5 to 10% to ensure that our effort on the da drop the back down weight by 5 to 10% to ensure that our effort on the da uick youtube/google search.) ation, If you have a routine that works for then you should feel free to continue x and match to suit your personal warm-ups needs. uick youtube/google search.) tations 3x10. 15 breaths. ssary for everyone, based on your needs you can perform these 2-4 times a week mmunicate the intensity or recommended intensity of a particular lift or set jective aspect of RPE is the bar speed during the lift, which can fairly reliab 0 but in practice only 6 to 10 are used. Anything below 6 is classified as too so is by comparing it to RIR (Reps In Reserve). For example if we were to h d pick a weight that that would be 2 reps away from failure with after com ck a weight that would leave them 1 rep away from failure after completin see that it is much more nuanced that just simply "I could do 2 more reps" ection for the sets to come. For example, if we had a recommended top set In this case althought the recommended back downs are at a particular % effort on the day isn't above what it should be and that we continue to man effort on the day isn't above what it should be and that we continue to man DEADLIFT VARIANT DEFICIT DEADLIFT BLOCK PULL PAUSED DEADLIFT recommended intensity of a particular lift or set. For bar speed during the lift, which can fairly reliably be 10 are used. Anything below 6 is classified as too R (Reps In Reserve). For example if we were to have a would be 2 reps away from failure with after completing ve them 1 rep away from failure after completing 5 uanced that just simply "I could do 2 more reps" & you . For example, if we had a recommended top set of 5 @ recommended back downs are at a particular % or % ve what it should be and that we continue to manage ve what it should be and that we continue to manage SQUAT VARIANT PAUSED SQUAT PIN SQUAT SSB FRONT SQUAT 1 2 3
