Exercise Selection
Workout A
Workout B
Workout C (For intermediate and
advanced)
Push: Variation 1
Push: Variation 2
Push: Variation 3
Pull: Variation 1
Pull: Variation 2
Pull: Variation 3
Leg: Variation 1
Leg: Variation 2
Leg: Variation 3
Established Max Log
Exercise
Established
Max (date)
Established
Max
Established
Max
Established
Max
Push 1
Push 2
Push 3
Pull 1
Pull 2
Pull 3
Leg 1
Leg 2
Leg 3
Training Variables
Training Days Per Week
Sets Per Training Day
Weekly Volume Target
RFEM Rotation
Training Log
Week Sets @ RFEM
Weekly Volume (sets)
1 1. Workout A:
2. Workout B:
3. Workout C:
4. Workout A:
5. Workout B:
6. Workout C:
7. Workout A:
2 1. Workout B:
2. Workout C:
3. Workout A:
4. Workout B:
5. Workout C:
6. Workout A:
7. Workout B:
3 1. Workout C:
2. Workout A:
3. Workout B:
4. Workout C:
5. Workout A:
6. Workout B:
7. Workout C:
4 1. Workout A:
2. Workout B:
3. Workout C:
4. Workout A:
5. Workout B:
6. Workout C:
7. Workout A:
Work within your capacity. Try to increase it over time. Respect your limitations, but seek to
expand them.
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