This spreadsheet is super easy to use, all you need to do is input your weights after working up to your 5RM.
Since it's such a large part of how this spreadsheet functions, here's how you go about working up to a 5RM:
Before going into it, have a realistic expectation. If your best unweighted Dip set was 8 reps, don't expect to hit +50lbs.
Warmup thoroughly, then do 5 reps of unweighted dips and work up to what you think you can hit. use 5lb/2kg increments or 10lb/5kg increments. Rest 3-5mins between sets.
Once you hit the weight you had in mind, take a minute to assess how it felt and then decide if you can keep going higher.
If you hit +50lbs, and miss +60lbs, don't try +57.5lb, +55lbs, +52.5lbs to fine tune your 5RM, just use the last set you hit, +50lbs.
The equations I set are all reliant on your 5RM and using %RM with weighted BWF isn't too reliable, so if you feel like the weights are too high or too low, you can change the numbers in the equation (if you know how spreadsheets work) or replace the equations with the weights that
seem more appropriate. I've included an extra copy of the spreadsheet to preserve the OG equations incase you replace them.
Week 1
Cells highlighted
in yellow are
AMRAP (as many
reps as possible)
set. Aim for RPE8 Exercise
Dips
Sets
Reps
Week 2
Weight
Work up to 5RM
Exercise
Sets
Reps
Dips
Work up to 5RM
Week 3
Weight Exercise
Dips
Sets
Reps
Week 4
Weight Exercise
Dips
Work up to 5RM
Sets
Reps Weight
Work up to 5RM
Dips
5
3
0
Dips
5
3
0
Dips
5
3
0
Dips
1
3
0
Dips
2
2
0
Dips
2
2
0
Dips
2
2
0
Dips
1
1
0
Paused Dips
8
3
0
Paused Dips
8
3
0
Paused Dips
8
3
0
Split Squat
2
8
Paused Pullup
3
3
Inverted Row
2
8
1Leg RDL
2
8
Dips
3
5
Split Squat
2
8
Split Squat
Day 1 Ab wheel
Pullup
4
8
Split Squat
3
10
Ab wheel
Paused Pullup
8
3
Inverted Row
3
1Leg RDL
4
Curl
3
Face Pull
3
3
Day 2 Active Hang
Pullup
Work up to 5RM
0
5
8
Split Squat
4
10
Ab wheel
Pullup
Work up to 5RM
Paused Pullup
8
3
10
Inverted Row
4
8
1Leg RDL
5
10
Pelican Curl
4
10
Face Pull
4
30s
Active Hang
4
0
6
8
5
10
Work up to 5RM
Paused Pullup
8
3
10
Inverted Row
5
10
8
1Leg RDL
6
8
10
Pelican Curl
5
10
Face Pull
5
10
30s
Active Hang
5
30s
0
0
10
rest
Dips
5
Dips
5
Dips
5
Pike Pushup
3
8
Pike Pushup
4
8
Pike Pushup
5
8
Ring Pushup
3
10
Ring Pushup
4
10
Ring Pushup
5
10
Split Squat
4
8
Split Squat
5
8
Split Squat
6
8
Tri Ext
2
12
Tri Ext
3
12
Tri Ext
4
12
Day 3 Ab wheel
Day 4
rest
rest
5
0
5
0
5
0
0
3
10
Ab wheel
4
10
Ab wheel
5
10
Pullup
4
5
0
Pullup
4
5
0
Pullup
4
5
0
Pullup
Pullup
1
5
0
Pullup
1
5
0
Pullup
1
5
0
Pullup
1
3
0
Inverted Row
3
10
Inverted Row
4
10
Inverted Row
5
10
Pullup
1
1
0
1Leg RDL
4
8
1Leg RDL
5
8
1Leg RDL
6
8
Pullup
1
1
0
Curl
3
10
Pelican Curl
4
10
Pelican Curl
5
10
1Leg RDL
2
8
Face Pull
3
10
Face Pull
4
10
Face Pull
5
10
Active Hang
1
Max
Active Hang
1
Max
Active Hang
1
Max
Work up to 5RM
Pounds (2.5) or Kilograms (1.25): 2.5