JUGGERNAUT A.I.

COACHING DASHBOARD

Push Pull Lower Body Periodization Style

MEV Percentile MRV Percentile MEV Percentile MRV Percentile MEV Percentile MRV Percentile

49% 70% 49% 66% 49% 66% Linear

Squat Max Bench Max Deadlift Max Overall Lifter Class

465 320 505 Class I

Low Bar Hamstrings Close Back Sumo Hamstrings Weak Back

Style Target Muscle Style Target Muscle Style Target Muscle Leg/Back Strength

Start Date Meet/Test Date Cycle Length

4/15/2019 9/2/2019 20

PS 35 49 70 0.49
PL 33 49 66 0.49
LB 33 49 66 0.49
Linear Class I Weak Back 4/15/2019 9/2/2019 20
Cycle 2'
SQ 2.000 2.000
BN 2.000 2.000
DL 2.000 2.000

Du8 Dv8 dw8

BS100 BV100 BY100 CB100 BS100
CE100 CH100 CK100 CN100 CE100
CQ100 CT100 CW100 CN100 CQ100
DC100 DF100 DI100 DL100 DC100
aw5 AX5 ay5
Cycle 1' Cycle 2' Cycle 3' Cycle 4' Cycle 5' Cycle 6' Cycle 7' Cycle 8' Cycle 9' Cycle 10' Cycle 11' Cycle 12' Cycle 13'
SQ 2.000 2.000 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
BN 2.167 2.000 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
DL 2.083 2.000 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!

Peaking Style Optimal

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 PRE-Workout Fatigue Level (Fill out after 2 warm-up sets)
1 Low fatigue and soreness (Back down set all feel like 4-3 RIR)
2 Average fatigue and soreness (Back down set all feel like 3-2 RIR)
MEET DATE 9/2/2019 3 Slightly above average fatigue and soreness (Back down set all feel like 2-1 RIR)
SQUAT 465 4 Above average fatigue and soreness (Back down set all feel like 1-0 RIR)
BENCH 320 5 Extreme fatigue and soreness/unable to complete sets or reps as prescribed
DEADLIFT 505 Injured Use "Injured Now" when you need to remove a movement and then start at level "Rehab Week 1" when cleared by a doctor to start again,
WEIGHT LBS then progress one level each week as you are pain free and feel safe to move up in weight.

Hypertrophy 1/4 - 20 Weeks Out 04/15/19 Hypertrophy 2/4 - 19 Weeks Out 04/22/19 Hypertrophy 3/4 - 18 Weeks Out 04/29/19 Deload - 17 Weeks Out 05/06/19
Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB
WF 2 2 2 2 WF 3 2 2 2 WF 4 2 2 2 WF 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
Comp Bench Comp Bench Comp Bench Comp Bench
PS 1 1 x 12 60-64% 195 0.61 PS 1 1 x 12 64-68% 210 0.66 PS 1 1 x 12 0 RIR 225 0 PS 1 2 x 12 52.7% 165-0 0.525
PS 1 BO 3 x 12 56.1% 180 0.56 PS 1 BO 3 x 12 60.1% 190 0.6 PS 1 BO 4 x 12 63.9% 205 0.64 PS 1 BO
Flat DB Press Flat DB Press Flat DB Press Flat DB Press
PC 1 4 x 12-15 2-1 RIR 45 2 PC 1 5 x 12-15 2-1 RIR 45 2 PC 1 5 x 12-15 2-1 RIR 45 2 PC 1 4 x 12-15 3 RIR ? Act. RIR?
PC 1 BO #N/A PC 1 BO #N/A PC 1 BO #N/A PC 1 BO #N/A
Superset Superset Superset Superset
* Standing OHP * Standing OHP * Standing OHP * Standing OHP
DAY 1

DAY 1

DAY 1

DAY 1
sh 1 5 x 12-15 2-1 RIR 55 2 sh 1 5 x 12-15 2-1 RIR 60 2 sh 1 5 x 12-15 2-1 RIR 65 2 sh 1 4 x 12-15 3 RIR ? Act. RIR?
* Tricep Kick Back * Tricep Kick Back * Tricep Kick Back * Tricep Kick Back
TR 1 5 x 12-15 2-1 RIR 10 1 TR 1 5 x 12-15 2-1 RIR 10 2 TR 1 5 x 12-15 2-1 RIR 10 2 TR 1 4 x 12-15 3 RIR ? Act. RIR?
TR 1 BO TR 1 BO TR 1 BO TR 1 BO
Superset Superset Superset Superset
* Bradford Presses * Bradford Presses * Bradford Presses * Bradford Presses
SH 2 5 x 12-15 2-1 RIR 50 2 SH 2 5 x 12-15 2-1 RIR 55 2 SH 2 5 x 12-15 2-1 RIR 60 2 SH 2 4 x 12-15 3 RIR ? Act. RIR?
* Behind the Neck Tricep Press * Behind the Neck Tricep Press January 29, 1900 2 * Behind the Neck Tricep Press * Behind the Neck Tricep Press
TR 2 5 x 12-15 2-1 RIR 35 0 TR 2 5 x 12-15 2-1 RIR ? Act. RIR? TR 2 5 x 12-15 2-1 RIR 30 2 TR 2 4 x 12-15 3 RIR ? Act. RIR?
TR 2 BO TR 2 BO TR 2 BO TR 2 BO
Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise Hanging Leg Raise
AB 1 3 x 15-20 - bw AB 1 3 x 15-20 - bw AB 1 3 x 15-20 - bw AB 1 3 x 15-20 - ?
AB 1 BO AB 1 BO AB 1 BO AB 1 BO

Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB

2 2 2 2 3 2 2 2 4 2 2 2 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
BB Row BB Row BB Row BB Row
PL 1 5 x 12 2-1 RIR 145 2 PL 1 5 x 12 2-1 RIR 145 2 PL 1 6 x 12 2-1 RIR 135 2 PL 1 3 x 12 3 RIR ? Act. RIR?
PL 1 BO PL 1 BO PL 1 BO PL 1 BO
Superset Superset Superset Superset
* Underhand Grip Pull downs * Underhand Grip Pull downs * Underhand Grip Pull downs * Underhand Grip Pull downs
BA 1 5 x 12-15 2-1 RIR 90 2 BA 1 5 x 12-15 2-1 RIR 90 2 BA 1 5 x 12-15 2-1 RIR 90 2 BA 1 4 x 12-15 3 RIR ? Act. RIR?
DAY 2

DAY 2

DAY 2

DAY 2
* Drag Curls * Drag Curls * Drag Curls * Drag Curls
BI 1 5 x 12-15 2-1 RIR 30 2 BI 1 5 x 12-15 2-1 RIR 40 2 BI 1 5 x 12-15 2-1 RIR ? 2 BI 1 4 x 12-15 3 RIR ? Act. RIR?
BI 1 BO BI 1 BO BI 1 BO BI 1 BO
Superset Superset Superset Superset
* Close Grip Pull downs * Close Grip Pull downs * Close Grip Pull downs * Close Grip Pull downs
BA 2 5 x 12-15 2-1 RIR 60 2 BA 2 5 x 12-15 2-1 RIR 75 2 BA 2 5 x 12-15 2-1 RIR 90 2 BA 2 4 x 12-15 3 RIR ? Act. RIR?
* Hammer Curls * Hammer Curls * Hammer Curls * Hammer Curls
BI 2 5 x 15 2-1 RIR 5 2 BI 2 5 x 12-15 2-1 RIR 10 2 BI 2 5 x 12-15 2-1 RIR 15 2 BI 2 4 x 12-15 3 RIR ? Act. RIR?
BI 2 BO BI 2 BO BI 2 BO BI 2 BO
Shrugs Shrugs Shrugs Shrugs
PS 5 3 x 12-15 3-2 RIR 50 2 PS 5 3 x 12-15 2-1 RIR 45 2 PS 5 4 x 12-15 2-1 RIR 45 2 PS 5 3 x 12-15 3 RIR ? Act. RIR?
PS 5 BO PS 5 BO PS 5 BO PS 5 BO

Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB

2 2 2 2 3 2 2 2 4 2 2 3 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
High Bar High Bar High Bar High Bar
LB 1 1 x 12 3-2 RIR 285 3 LB 1 1 x 12 2-1 RIR 300 2 LB 1 1 x 12 0 RIR 325 1 LB 1 2 x 12 52.4% 240-0 0.525
LB 1 BO 2 x 12 56.4% 260 #N/A LB 1 BO 3 x 12 59.1% 275 0.59 LB 1 BO 3 x 12 63.5% 295 0.635 LB 1 BO
RDL RDL RDL RDL
LB 4 3 x 12-15 3 RIR 175 2 LB 4 3 x 12-15 2 RIR 185 2 LB 4 4 x 12-15 1 RIR 195 1 LB 4 2 x 12-15 3 RIR ? Act. RIR?
LB 4 BO LB 4 BO LB 4 BO LB 4 BO
Superset Superset Superset Superset
* Front Foot Elevated Lunge * Front Foot Elevated Lunge * Front Foot Elevated Lunge * Front Foot Elevated Lunge
QD 1 5 x 15-20 2-1 RIR 10 1 QD 1 5 x 15-20 2-1 RIR 10 2 QD 1 5 x 15-20 2-1 RIR 10 2 QD 1 4 x 15-20 3 RIR ? Act. RIR?
DAY 3

DAY 3

DAY 3

DAY 3
* DB RDL * DB RDL * DB RDL * DB RDL
HM 1 5 x 15-20 2-1 RIR 40 1 HM 1 5 x 15-20 2-1 RIR 40 2 HM 1 5 x 15-20 2-1 RIR 45 1 HM 1 4 x 15-20 3 RIR ? Act. RIR?

Superset Superset Superset Superset

* Single Leg Bridge Lift * Single Leg Bridge Lift * Single Leg Bridge Lift * Single Leg Bridge Lift
GL 1 5 x 15-20 - bw GL 1 5 x 15-20 - bw GL 1 5 x 15-20 - bw GL 1 4 x 15-20 - ?
* Calf Raises * Calf Raises * Calf Raises * Calf Raises
CF 1 5 x 15-20 2-1 RIR 55 2 CF 1 5 x 15-20 2-1 RIR 55 2 CF 1 5 x 15-20 2-1 RIR 55 2 CF 1 4 x 15-20 3 RIR ? Act. RIR?
CF 1 BO CF 1 BO CF 1 BO CF 1 BO
Leg Curls Leg Curls Leg Curls Leg Curls
LB 5 3 x 12-15 2-1 RIR 40 2 LB 5 3 x 12-15 2-1 RIR 40 2 LB 5 3 x 12-15 2-1 RIR 40 2 LB 5 2 x 12-15 3 RIR ? Act. RIR?
LB 5 BO LB 5 BO LB 5 BO LB 5 BO
Seated Row Seated Row Seated Row Seated Row
PS 3 3 x 15-20 2-1 RIR 90 2 PS 3 3 x 15-20 2-1 RIR 90 2 PS 3 4 x 15-20 2-1 RIR 90 2 PS 3 3 x 15-20 3 RIR ? Act. RIR?
PS 3 BO PS 3 BO PS 3 BO PS 3 BO

Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB

2 2 2 2 3 2 2 2 4 2 2 2 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
Feet Up Bench Feet Up Bench Feet Up Bench Feet Up Bench
PS 2 4 x 12 3 RIR 135 3 PS 2 4 x 12 2 RIR 140 2 PS 2 5 x 12 1 RIR 145 2 PS 2 3 x 12 3 RIR ? Act. RIR?
PS 2 BO PS 2 BO PS 2 BO PS 2 BO
Pendlay Rows Pendlay Rows Pendlay Rows Pendlay Rows
PL 2 5 x 12 2-1 RIR 135 1 PL 2 5 x 12 2-1 RIR 135 2 PL 2 6 x 12 2-1 RIR 135 2 PL 2 3 x 12 3 RIR ? Act. RIR?
PL 2 BO PL 2 BO PL 2 BO PL 2 BO
Giant Set Giant Set Giant Set Giant Set
* Bradford Presses * Bradford Presses * Bradford Presses * Bradford Presses
SH 2 5 x 12-15 2-1 RIR 45 2 SH 2 5 x 12-15 2-1 RIR 45 2 SH 2 5 x 12-15 2-1 RIR 45 2 SH 2 4 x 12-15 3 RIR ? Act. RIR?
* Incline DB Press * Incline DB Press * Incline DB Press * Incline DB Press
DAY 4

DAY 4

DAY 4

DAY 4

PC 2 5 x 12-15 2-1 RIR 40 2 PC 2 5 x 12-15 2-1 RIR 40 2 PC 2 5 x 12-15 2-1 RIR 40 2 PC 2 4 x 12-15 3 RIR ? Act. RIR?
* Behind the Neck Tricep Press * Behind the Neck Tricep Press * Behind the Neck Tricep Press * Behind the Neck Tricep Press
TR 2 5 x 12-15 2-1 RIR 30 2 TR 2 5 x 12-15 2-1 RIR 30 2 TR 2 5 x 12-15 2-1 RIR 30 2 TR 2 4 x 12-15 3 RIR ? Act. RIR?
TR 2 BO TR 2 BO TR 2 BO TR 2 BO
Superset Superset Superset Superset
* DB Pull Overs * DB Pull Overs * DB Pull Overs * DB Pull Overs
BA 3 4 x 12-15 2-1 RIR 40 2 BA 3 5 x 12-15 2-1 RIR 40 2 BA 3 5 x 12-15 2-1 RIR 40 2 BA 3 4 x 12-15 3 RIR ? Act. RIR?
* Preacher Curls * Preacher Curls * Preacher Curls * Preacher Curls
BI 3 4 x 12-15 2-1 RIR 25 1 BI 3 5 x 12-15 2-1 RIR 25 1 BI 3 5 x 12-15 2-1 RIR 25 1 BI 3 4 x 12-15 3 RIR ? Act. RIR?
BI 3 BO BI 3 BO BI 3 BO BI 3 BO
V-Ups V-Ups V-Ups V-Ups
AB 2 0 x 15-20 - ? AB 2 0 x 15-20 - ? AB 2 0 x 15-20 - ? AB 2 3 x 15-20 - ?
AB 2 BO AB 2 BO AB 2 BO AB 2 BO
Upright Row Upright Row Upright Row Upright Row
PS 6 0 x 12-15 3-2 RIR ? Act. RIR? PS 6 0 x 12-15 2-1 RIR ? Act. RIR? PS 6 0 x 12-15 2-1 RIR ? Act. RIR? PS 6 3 x 12-15 3 RIR ? Act. RIR?
PS 6 BO PS 6 BO PS 6 BO PS 6 BO

Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB

2 2 2 2 3 2 3 2 4 2 3 2 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
Conventional Conventional Conventional Conventional
LB 2 1 x 10 3-2 RIR 335 3 LB 2 1 x 10 2-1 RIR 350 2 LB 2 1 x 10 0 RIR 375 2 LB 2 2 x 10 55.7% 280-0 0.555
LB 2 BO 2 x 10 61.0% 310 0.61 LB 2 BO 3 x 10 63.4% 320 0.635 LB 2 BO 4 x 10 68.3% 335 0.685 LB 2 BO
GHR GHR GHR GHR
LB 3 3 x 12-15 3 RIR bw 2 LB 3 3 x 12-15 2 RIR bw 2 LB 3 5 x 12-15 1 RIR bw 2 LB 3 2 x 12-15 3 RIR ? Act. RIR?
LB 3 BO LB 3 BO LB 3 BO LB 3 BO
Superset Superset Superset Superset
* Step Ups * Step Ups * Step Ups * Step Ups
DAY 5

DAY 5

DAY 5

DAY 5

QD 2 5 x 15-20 - 10 QD 2 5 x 15-20 - 10 QD 2 5 x 15-20 - 15 QD 2 4 x 15-20 - ?

* Single Leg RDL * Single Leg RDL * Single Leg RDL * Single Leg RDL
HM 2 5 x 15-20 2-1 RIR 20 2 HM 2 5 x 15-20 2-1 RIR 20 2 HM 2 5 x 15-20 2-1 RIR 20 2 HM 2 4 x 15-20 3 RIR ? Act. RIR?
 DAY 5

DAY 5

DAY 5

DAY 5
HM 2 BO HM 2 BO HM 2 BO HM 2 BO
Superset Superset Superset Superset
* Glute Ham Pull Through * Glute Ham Pull Through * Glute Ham Pull Through * Glute Ham Pull Through
GL 2 5 x 15-20 - 30 GL 2 5 x 15-20 - 30 GL 2 5 x 15-20 - 30 GL 2 4 x 15-20 - ?
* Calf Raises * Calf Raises * Calf Raises * Calf Raises
CF 2 5 x 15-20 2-1 RIR 55 2 CF 2 5 x 15-20 2-1 RIR 55 2 CF 2 5 x 15-20 2-1 RIR 55 2 CF 2 4 x 15-20 3 RIR ? Act. RIR?
Single Leg Hip Thrust Single Leg Hip Thrust Single Leg Hip Thrust Single Leg Hip Thrust
LB 6 3 x 15-20 - bw LB 6 3 x 15-20 - bw LB 6 3 x 15-20 - bw LB 6 2 x 15-20 - ?
One Arm DB Row One Arm DB Row One Arm DB Row One Arm DB Row
PS 4 3 x 15-20 2-1 RIR 40 2 PS 4 3 x 15-20 2-1 RIR 40 2 PS 4 4 x 15-20 2-1 RIR 45 2 PS 4 3 x 15-20 3 RIR ? Act. RIR?
PS 4 BO PS 4 BO PS 4 BO PS 4 BO
 PRE-Workout Fatigue Level (Fill out after 2 warm-up sets)
1 Low fatigue and soreness (Back down set all feel like 4-3 RIR)
2 Average fatigue and soreness (Back down set all feel like 3-2 RIR)
MEET DATE 9/2/2019 3 Slightly above average fatigue and soreness (Back down set all feel like 2-1 RIR)
SQUAT 465 4 Above average fatigue and soreness (Back down set all feel like 1-0 RIR)
BENCH 320 5 Extreme fatigue and soreness/unable to complete sets or reps as prescribed
DEADLIFT 505 Injured Use "Injured Now" when you need to remove a movement and then start at level "Rehab Week 1" when cleared by a doctor to start again, then
WEIGHT LBS progress one level each week as you are pain free and feel safe to move up in weight.

Hypertrophy 1/4 - 16 Weeks Out 05/13/19 Hypertrophy 2/4 - 15 Weeks Out 05/20/19 Hypertrophy 3/4 - 14 Weeks Out 05/27/19 Deload - 13 Weeks Out 06/03/19
Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB
WF 2 2 2 2 WF 3 2 2 2 WF 4 2 2 2 WF 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
Comp Bench Comp Bench Comp Bench Comp Bench
PS 1 1 x 10 64-68% 220 0.69 PS 1 1 x 10 68-72% 220-230 PS 1 1 x 10 0 RIR ? Act. RIR? PS 1 2 x 10 #VALUE! #VALUE! #VALUE!
PS 1 BO 3 x 10 63.3% 200 0.635 PS 1 BO 3 x 10 #VALUE! #VALUE! PS 1 BO 4 x 10 PS 1 BO
Lat Pulldown Lat Pulldown Lat Pulldown Lat Pulldown
PL 2 5 x 10 2-1 RIR 90 1 PL 2 5 x 10 2-1 RIR ? Act. RIR? PL 2 6 x 10 2-1 RIR ? Act. RIR? PL 2 3 x 10 3 RIR ? Act. RIR?
PL 2 BO PL 2 BO PL 2 BO PL 2 BO
Giant Set Giant Set Giant Set Giant Set
* Push Press * Push Press * Push Press * Push Press
SH 1 5 x 10-14 2-1 RIR 85 2 SH 1 5 x 10-14 2-1 RIR ? Act. RIR? SH 1 5 x 10-14 2-1 RIR ? Act. RIR? SH 1 4 x 10-14 3 RIR ? Act. RIR?
* Wide Grip Seated Row * Wide Grip Seated Row * Wide Grip Seated Row * Wide Grip Seated Row
BA 1 BA 1 BA 1 BA 1
DAY 1

DAY 1

DAY 1

DAY 1
5 x 10-14 2-1 RIR 90 2 5 x 10-14 2-1 RIR ? Act. RIR? 5 x 10-14 2-1 RIR ? Act. RIR? 4 x 10-14 3 RIR ? Act. RIR?
* Tempo DB Press (5:0:5) * Tempo DB Press (5:0:5) * Tempo DB Press (5:0:5) * Tempo DB Press (5:0:5)
PC 1 5 x 10 2-1 RIR 25 1 PC 1 5 x 10 2-1 RIR ? Act. RIR? PC 1 5 x 10 2-1 RIR ? Act. RIR? PC 1 4 x 10 3 RIR ? Act. RIR?
PC 1 BO PC 1 BO PC 1 BO PC 1 BO
Superset Superset Superset Superset
* Alternating DB Curls * Alternating DB Curls * Alternating DB Curls * Alternating DB Curls
BI 1 3 x 10-14 2-1 RIR 20 2 BI 1 3 x 10-14 2-1 RIR ? Act. RIR? BI 1 3 x 10-14 2-1 RIR ? Act. RIR? BI 1 2 x 10-14 3 RIR ? Act. RIR?
* Single Arm Tricep Pushdowns * Single Arm Tricep Pushdowns * Single Arm Tricep Pushdowns * Single Arm Tricep Pushdowns
TR 1 3 x 10-14 2-1 RIR 30,40 1 TR 1 3 x 10-14 2-1 RIR ? Act. RIR? TR 1 3 x 10-14 2-1 RIR ? Act. RIR? TR 1 2 x 10-14 3 RIR ? Act. RIR?
TR 1 BO TR 1 BO TR 1 BO TR 1 BO
Russian Twist Russian Twist Russian Twist Russian Twist
AB 1 0 x 15-20 - ? AB 1 3 x 15-20 - ? AB 1 3 x 15-20 - ? AB 1 3 x 15-20 - ?
AB 1 BO AB 1 BO AB 1 BO AB 1 BO
Shrugs Shrugs Shrugs Shrugs
PS 5 3 x 10-14 3-2 RIR 50 3 PS 5 3 x 10-14 2-1 RIR ? Act. RIR? PS 5 4 x 10-14 2-1 RIR ? Act. RIR? PS 5 3 x 10-14 3 RIR ? Act. RIR?
PS 5 BO PS 5 BO PS 5 BO PS 5 BO

Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB

2 2 2 2 3 2 2 2 4 2 2 2 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
High Bar High Bar High Bar High Bar
LB 1 1 x 10 3-2 RIR 315 3 LB 1 1 x 10 2-1 RIR ? Act. RIR? LB 1 1 x 10 0 RIR ? Act. RIR? LB 1 2 x 10 #VALUE! #VALUE! #VALUE!
LB 1 BO 2 x 10 62.3% 290 0.625 LB 1 BO 3 x 10 LB 1 BO 4 x 10 LB 1 BO
RDL RDL RDL RDL
LB 4 3 x 10-14 3 RIR ? Act. RIR? LB 4 3 x 10-14 2 RIR ? Act. RIR? LB 4 5 x 10-14 1 RIR ? Act. RIR? LB 4 2 x 10-14 3 RIR ? Act. RIR?
LB 4 BO LB 4 BO LB 4 BO LB 4 BO
Superset Superset Superset Superset
* Lateral Lunge * Lateral Lunge * Lateral Lunge * Lateral Lunge
QD 1 5 x 15-20 - ? QD 1 5 x 15-20 - ? QD 1 5 x 15-20 - ? QD 1 4 x 15-20 - ?
DAY 2

DAY 2

DAY 2

DAY 2
* Sumo Stance RDL * Sumo Stance RDL * Sumo Stance RDL * Sumo Stance RDL
HM 1 5 x 10-14 3-2 RIR ? Act. RIR? HM 1 5 x 10-14 2-1 RIR ? Act. RIR? HM 1 5 x 10-14 2-1 RIR ? Act. RIR? HM 1 4 x 10-14 3 RIR ? Act. RIR?
HM 1 BO HM 1 BO HM 1 BO HM 1 BO
Superset Superset Superset Superset
* DB RDL * DB RDL * DB RDL * DB RDL
GL 1 5 x 15-20 2-1 RIR ? Act. RIR? GL 1 5 x 15-20 2-1 RIR ? Act. RIR? GL 1 5 x 15-20 2-1 RIR ? Act. RIR? GL 1 4 x 15-20 3 RIR ? Act. RIR?
* Calf Raises * Calf Raises * Calf Raises * Calf Raises
CF 1 5 x 15-20 2-1 RIR ? Act. RIR? CF 1 5 x 15-20 2-1 RIR ? Act. RIR? CF 1 5 x 15-20 2-1 RIR ? Act. RIR? CF 1 4 x 15-20 3 RIR ? Act. RIR?
CF 1 BO CF 1 BO CF 1 BO CF 1 BO
Seated Row Seated Row Seated Row Seated Row
PS 3 3 x 15-20 2-1 RIR ? Act. RIR? PS 3 3 x 15-20 2-1 RIR ? Act. RIR? PS 3 4 x 15-20 2-1 RIR ? Act. RIR? PS 3 3 x 15-20 3 RIR ? Act. RIR?
PS 3 BO PS 3 BO PS 3 BO PS 3 BO
Leg Curls Leg Curls Leg Curls Leg Curls
LB 5 3 x 10-14 2-1 RIR ? Act. RIR? LB 5 3 x 10-14 2-1 RIR ? Act. RIR? LB 5 3 x 10-14 2-1 RIR ? Act. RIR? LB 5 2 x 10-14 3 RIR ? Act. RIR?
LB 5 BO LB 5 BO LB 5 BO LB 5 BO

Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB

2 2 2 2 3 2 2 2 4 2 2 2 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
Pendlay Rows Pendlay Rows Pendlay Rows Pendlay Rows
PL 1 5 x 10 2-1 RIR ? Act. RIR? PL 1 5 x 10 2-1 RIR ? Act. RIR? PL 1 6 x 10 2-1 RIR ? Act. RIR? PL 1 3 x 10 3 RIR ? Act. RIR?
PL 1 BO PL 1 BO PL 1 BO PL 1 BO
Feet Up Bench Feet Up Bench Feet Up Bench Feet Up Bench
PS 2 4 x 10 3 RIR ? Act. RIR? PS 2 4 x 10 2 RIR ? Act. RIR? PS 2 5 x 10 1 RIR ? Act. RIR? PS 2 3 x 10 3 RIR ? Act. RIR?
PS 2 BO PS 2 BO PS 2 BO PS 2 BO
Giant Set Giant Set Giant Set Giant Set
* Flat DB Press * Flat DB Press * Flat DB Press * Flat DB Press
PC 2 4 x 10-14 2-1 RIR ? Act. RIR? PC 2 4 x 10-14 2-1 RIR ? Act. RIR? PC 2 5 x 10-14 2-1 RIR ? Act. RIR? PC 2 4 x 10-14 3 RIR ? Act. RIR?
* Arnold Presses * Arnold Presses * Arnold Presses * Arnold Presses
DAY 3

DAY 3

DAY 3

DAY 3

SH 2 4 x 10-14 2-1 RIR ? Act. RIR? SH 2 4 x 10-14 2-1 RIR ? Act. RIR? SH 2 5 x 10-14 2-1 RIR ? Act. RIR? SH 2 4 x 10-14 3 RIR ? Act. RIR?
* Single Arm lat Pull Downs * Single Arm lat Pull Downs * Single Arm lat Pull Downs * Single Arm lat Pull Downs
BA 2 4 x 10-14 2-1 RIR ? Act. RIR? BA 2 4 x 10-14 2-1 RIR ? Act. RIR? BA 2 5 x 10-14 2-1 RIR ? Act. RIR? BA 2 4 x 10-14 3 RIR ? Act. RIR?
BA 2 BO BA 2 BO BA 2 BO BA 2 BO
Superset Superset Superset Superset
* Chin-ups * Chin-ups * Chin-ups * Chin-ups
BI 2 3 x 10-14 2-1 RIR ? Act. RIR? BI 2 3 x 10-14 2-1 RIR ? Act. RIR? BI 2 3 x 10-14 2-1 RIR ? Act. RIR? BI 2 2 x 10-14 3 RIR ? Act. RIR?
* Tricep Dips * Tricep Dips * Tricep Dips * Tricep Dips
TR 2 3 x 10-14 2-1 RIR ? Act. RIR? TR 2 3 x 10-14 2-1 RIR ? Act. RIR? TR 2 3 x 10-14 2-1 RIR ? Act. RIR? TR 2 2 x 10-14 3 RIR ? Act. RIR?
TR 2 BO TR 2 BO #N/A TR 2 BO #N/A TR 2 BO #N/A
Ab Wheel/BB Roll Out Ab Wheel/BB Roll Out Ab Wheel/BB Roll Out Ab Wheel/BB Roll Out
AB 2 3 x 5-15 - ? AB 2 3 x 5-15 - ? AB 2 3 x 5-15 - ? AB 2 3 x 5-15 - ?
AB 2 BO AB 2 BO AB 2 BO AB 2 BO
Upright Row Upright Row Upright Row Upright Row
PS 6 3 x 10-14 3-2 RIR ? Act. RIR? PS 6 3 x 10-14 2-1 RIR ? Act. RIR? PS 6 5 x 10-14 2-1 RIR ? Act. RIR? PS 6 3 x 10-14 3 RIR ? Act. RIR?
PS 6 BO PS 6 BO PS 6 BO PS 6 BO

Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB Fatigue Level PS PL LB

2 2 2 2 3 2 2 2 4 2 2 2 2 2 2 2
S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT S x R Target INT Weight Actual INT
Conventional Conventional Conventional Conventional
LB 2 1 x 8 3-2 RIR ? Act. RIR? LB 2 1 x 8 2-1 RIR ? Act. RIR? LB 2 1 x 8 0 RIR ? Act. RIR? LB 2 2 x 8 #VALUE! #VALUE! #VALUE!
LB 2 BO 2 x 8 LB 2 BO 3 x 8 LB 2 BO 4 x 8 LB 2 BO
Stiff Leg Deadlift Stiff Leg Deadlift Stiff Leg Deadlift Stiff Leg Deadlift
LB 3 3 x 10-14 3-2 RIR ? Act. RIR? LB 3 3 x 10-14 3-2 RIR ? Act. RIR? LB 3 5 x 10-14 2-1 RIR ? Act. RIR? LB 3 2 x 10-14 #VALUE! #VALUE! #VALUE!
LB 3 BO LB 3 BO LB 3 BO LB 3 BO
Superset Superset Superset Superset
* Goblet Squats * Goblet Squats * Goblet Squats * Goblet Squats
DAY 4

DAY 4

DAY 4

DAY 4

QD 2 5 x 15-20 - ? QD 2 5 x 15-20 - ? QD 2 5 x 15-20 - ? QD 2 4 x 15-20 - ?

* DB RDL * DB RDL * DB RDL * DB RDL
HM 2 5 x 15-20 2-1 RIR ? Act. RIR? HM 2 5 x 15-20 2-1 RIR ? Act. RIR? HM 2 5 x 15-20 2-1 RIR ? Act. RIR? HM 2 4 x 15-20 3 RIR ? Act. RIR?

Superset Superset Superset Superset

* Glute Ham Pull Through * Glute Ham Pull Through * Glute Ham Pull Through * Glute Ham Pull Through
GL 2 5 x 15-20 - ? GL 2 5 x 15-20 - ? GL 2 5 x 15-20 - ? GL 2 4 x 15-20 - ?
* Calf Raises * Calf Raises * Calf Raises * Calf Raises
CF 2 5 x 15-20 2-1 RIR ? Act. RIR? CF 2 5 x 15-20 2-1 RIR ? Act. RIR? CF 2 5 x 15-20 2-1 RIR ? Act. RIR? CF 2 4 x 15-20 3 RIR ? Act. RIR?
Single Leg Hip Thrust Single Leg Hip Thrust Single Leg Hip Thrust Single Leg Hip Thrust
LB 6 3 x 15-20 - ? LB 6 3 x 15-20 #VALUE! ? #VALUE! LB 6 4 x 15-20 #VALUE! ? #VALUE! LB 6 2 x 15-20 #VALUE! ? #VALUE!
Seated Row Seated Row Seated Row Seated Row
PS 3 3 x 15-20 2-1 RIR ? Act. RIR? PS 3 3 x 15-20 2-1 RIR ? Act. RIR? PS 3 5 x 15-20 2-1 RIR ? Act. RIR? PS 3 3 x 15-20 3 RIR ? Act. RIR?
PS 3 BO PS 3 BO PS 3 BO PS 3 BO