YOUR PROFILE

NAME Nayef
AGE 17
SQUAT 95
BENCH PRESS 65
DEADLIFT 125
STARTING BODY WEIGHT 65
VARIATIONS
CLICK ON THE VARIANT
NAME TO OPEN THE DROP DEFICIT DEADLIFT 90
DOWN MENU AND SEE
YOUR OPTIONS → SPOTO PRESS 60
PIN SQUAT 85

INSTRUCTIONS & INFO

Welcome to your StrengthStudioTT Training program! This docum

before you start the program and also where you can get detaile
weeks of programming laid out. The "RPE, MYO Reps & Warm-u
PLEASE READ ALL THE INSTRUCTIONS BELOW OR WATCH THE PR

Note: If you are having problems with filling in your informatio

Google she

INSTRUCTIONS
- Before getting started with or taking a full look at the p
 1. Your Best Squat, Bench Pres
during the next 10 weeks.

2. Your Age & Starting Body W

3. For the "Squat Variant", "Be

Following that you can enter an

- Please rate the following below based on your experien

NOTE: If you are unsure about the answer to one of these
should lean toward a two (2) or three (3).

1 - I usually can't recovery from

SELECT HERE →

- During the program there are some things you will need
 1. The information you NEE
for calculations in your pro

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 - DAY
8. If you do have an emergency question that is not answ

Email:
Instagram:
FAQs:
If you like the format and style of this program, y
because you p
 WATCH THE FULL PROGRAM BREAKDOWN VID

Program Breakdo
ENTER YOUR CURRENT BEST LIFTS
AND OTHER
←INFORMATION

gram! This document consists of three (3) sheets. The "Start" sheet is where you'll enter your
u can get detailed information on the program. The "Your Program" sheet is where you will s
Reps & Warm-ups" sheet is where you'll see further information on recommendations for th
R WATCH THE PROGRAM BREAKDOWN VIDEO ABOVE BEFORE GETTING STARTED.

your information or seeing the values on the program that were generated. Try opening the
Google sheets or Microsoft Excel (2019 or Later)!

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 on each respecti
xt 10 weeks.

Starting Body Weight. These are not completely necessary before starting the program but the

uat Variant", "Bench Press Variant", "Deadlift Variant" you will need to Click on the cell itself
you can enter 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 your technique is not that

an't recovery from much volume on this lift. | 2 - I can handle an average amount of volume o

SQUAT BENCH PRESS DEADLIFT

3 2 2
CLICK THE CELL 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
ons 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 - DAY 2 - REST - DAY 3 - DAY 4 - DAY 5 - REST - DAY 1. (EXAMP
hat is not answered within this document. Watch the FAQ video below or Feel free

Email Us!
Our Instagram!
FAQ Video!
is program, you can check out our 1-on-1 strength coaching service. Once c
ecause you purchased this program! Be sure to let us know you came from

1-On-1 Coaching!
1
2
3
CH THE FULL PROGRAM BREAKDOWN VIDEO HERE:

rogram Breakdown!

e "Start" sheet is where you'll enter your information

"Your Program" sheet is where you will see your 10
information on recommendations for the program.
E BEFORE GETTING STARTED.

m that were generated. Try opening the program on

)!

u need to fill in/select in the "Your Profile" table above:

you can lift at an RPE of 9 on each respective lift. These will be used to calculate some of the nu

essary before starting the program but they do provide a good point of reference for the future

t" you will need to Click on the cell itself to open the dropdown menu and select which varian
his movement.

mpact your program significantly:

) rating. If your technique is not that great you should lean toward a one (1) and if y

n handle an average amount of volume on this lift. | 3 - I can usually handle a lot of volume o

daily basis:
he weights you moved for any RPE based sets. Simply enter the Top weight used as

sis under "DAY'S COMMENTS".

y basis is your end of week body weight, the area for this information to be entered can

EPS" & "SETS" columns, then that exercise is not to be performed that week.
E is listed you have to decide the weight based off an RPE and fill it into this document.
enerated once the weight for the top set of that exercise is entered.
u should never go over the recommended RPE for the day.
overshoot any weight or RPE and dial back the weight by 5% if the R
ement will be what you have used for your 1 rep maxes.
- DAY 5 - REST - DAY 1. (EXAMPLE: SUNDAY, MONDAY, WEDNESDAY,
tch the FAQ video below or Feel free to shoot us an email or Instagram DM:
strength coaching service. Once coaching spots are available you can get 20
ure to let us know you came from our PowerBuilding Vol.1 Program!

On-1 Coaching!

BENCH PRESS VARIANT DEADLIFT VARIANT

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
alculate some of the numbers you will be working with

eference for the future.

and select which variant you want to use for this program.

ard a one (1) and if your technique is great you

andle a lot of volume on this lift and recover well.

Top weight used as just a number as these are used

on to be entered can be seen below each individual

hat week.
it into this document.
d.

ght by 5% if the RPE is too high!

Y, WEDNESDAY, THURSDAY, FRIDAY)

nstagram DM:
able you can get 20% off of your first 2 months
1 Program!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
ERROR OR PROBLEM IN
THE PROGRAM? WATCH FIXING PROGRAM ERRORS
CONTACT US
THIS VIDEO:

WEEK 1 / INTRO
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 4 6 71
DEFICIT DEADLIFT 1 3 0
DEFICIT DEADLIFT 3 6 59
LEG PRESS 3 8-10 0
BELT SQUAT 2 12-15 0
HAMSRTING CURLS 1 0 0
SEATED CALVE RAISES 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 1 0 50
BENCH PRESS 4 5 47
INCLINE DB PRESS 3 8-10 0
PECK DECK 3 10-12 0
DB LATERAL RAISES 3 12-15 0
TRICEP PUSHDOWNS 1 0 0
HIGH CABLE CURLS 1 0 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 1 0
DEADLIFT 4 4 94
WEIGHTED PULL-UPS 4 4-6 0
CHEST SUPPORTED ROWS 3 8-10 0
 V BAR PULL DOWNS 3 12-15 0
BARBELL CURLS 4 8-10 0
REAR DELT FLYS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PIN SQUAT 1 2 0
PIN SQUAT 5 8 0
DB RDLS 3 10-12 0
MACHINE LEG PRESS 3 12-15 0
LEG EXTENSIONS 3 12-15 0
UNILATERAL HIP THRUSTERS 4 10-12 0
CALVE OPTION 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

SPOTO PRESS 2 0 42
SEATED SHOULDER PRESS 4 8-10 0
MACHINE CHEST PRESS 4 10-12 0
EZ BAR UPRIGHT ROWS 4 12-15 0
DB TRICEP EXTENSIONS 3 8-10 0
JM PRESS 3 8-10 0
SEATED CABLE ROWS 3 8-10 0
ALTERNATING DB CURLS 3 FAILURE 0
PUSH-UPS 3 FAILURE 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
 SQUAT 6 4 76
DEFICIT DEADLIFT 1 1 0
DEFICIT DEADLIFT 4 5 65
LEG PRESS 3 8-10 0
GOBLET SQUAT 2 12-15 0
HAMSRTING CURLS 1 0 0
SEATED CALVE RAISES 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 1 0 55
BENCH PRESS 5 4 52
INCLINE DB PRESS 3 8-10 0
PECK DECK 3 10-12 0
DB LATERAL RAISES 3 12-15 0
TRICEP PUSHDOWNS 1 0 0
HIGH CABLE CURLS 1 0 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 1 0
DEADLIFT 5 3 100
WEIGHTED PULL-UPS 4 4-6 0
CHEST SUPPORTED ROWS 3 8-10 0
V BAR PULL DOWNS 3 12-15 0
BARBELL CURLS 4 8-10 0
REAR DELT FLYS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PIN SQUAT 1 2 0
PIN SQUAT 5 6 0
DB RDLS 3 10-12 0
MACHINE LEG PRESS 3 12-15 0
LEG EXTENSIONS 3 12-15 0
UNILATERAL HIP THRUSTERS 4 10-12 0
CALVE OPTION 3 12-15 0
 SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

SPOTO PRESS 3 0 45
SEATED SHOULDER PRESS 4 8-10 0
MACHINE CHEST PRESS 4 10-12 0
EZ BAR UPRIGHT ROWS 4 12-15 0
DB TRICEP EXTENSIONS 3 8-10 0
JM PRESS 3 8-10 0
SEATED CABLE ROWS 3 8-10 0
ALTERNATING DB CURLS 3 FAILURE 0
PUSH-UPS 3 FAILURE 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 5 3 0
DEFICIT DEADLIFT 4 5 0
HACK SQUAT 3 8-10 0
DB WALKING LUNGES 3 8-10 0
DB GOBLET SQUAT 3 10-12 0
SEATED CALVE RAISES 4 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 5 3 55
 INCLINE BARBELL FLYS 3 8-10 0
CABLE FLYS 3 12-15 0
LU RAISES 3 14-16 0
SKULL CRUSHERS 3 12-15 0
HAMMER CURLS 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 3 0
DEADLIFT 4 3 0
PENDLEY ROWS 4 6-8 0
WIDE GRIP PULLDOWNS 3 10-12 0
CHEST SUPPORTED ROWS 3 12-14 0
BARBELL CURLS 4 10-12 0
FACE PULLS 3 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

PIN SQUAT 1 1 0
PIN SQUAT 5 6 0
BARBELL RDLS 3 10-12 0
SEATED HAMSTRING CURLS 3 12-15 0
SINGLE LEG EXTENSIONS 3 12-15 0
BARBELL HIP THRUSTERS 3 10-12 0
CALVE OPTION 4 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

SPOTO PRESS 1 1 0
SPOTO PRESS 2 0 45
OHP 4 4-6 0
INCLINE CHEST PRESS 4 10-12 0
REVERSE GRIP PULLDOWNS 3 14-16 0
CLOSE GRIP DB PRESS 3 8-10 0
TRICEP OH EXTENSIONS 3 8-10 0
MACHINE LATERAL RAISES 3 8-10 0
PREACHER CURLS 2 FAILURE 0
DEFICIT PUSH-UPS 2 FAILURE 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAY 1 SETS REPS WEIGHT

SQUAT 1 1 0
HACK SQUAT 2 8-10 0
DB WALKING LUNGES 2 8-10 0
DB GOBLET SQUAT 2 10-12 0
SEATED CALVE RAISES 2 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 1 1 0
INCLINE BARBELL FLYS 2 8-10 0
CABLE FLYS 2 12-15 0
LU RAISES 2 14-16 0
SKULL CRUSHERS 2 12-15 0
HAMMER CURLS 2 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 1 0
PENDLEY ROWS 2 6-8 0
WIDE GRIP PULLDOWNS 2 10-12 0
CHEST SUPPORTED ROWS 2 12-14 0
BARBELL CURLS 2 10-12 0
FACE PULLS 2 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -
 DAY 4 SETS REPS WEIGHT
PIN SQUAT 1 1 0
PIN SQUAT 5 5 0
BARBELL RDLS 2 10-12 0
SEATED HAMSTRING CURLS 2 12-15 0
SINGLE LEG EXTENSIONS 2 12-15 0
BARBELL HIP THRUSTERS 2 10-12 0
CALVE OPTION 2 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -

DAY 5 SETS REPS WEIGHT

SPOTO PRESS 3 0 45
OHP 2 4-6 0
INCLINE CHEST PRESS 2 10-12 0
REVERSE GRIP PULLDOWNS 2 14-16 0
CLOSE GRIP DB PRESS 2 8-10 0
TRICEP OH EXTENSIONS 2 8-10 0
MACHINE LATERAL RAISES 2 8-10 0
PREACHER CURLS 2 FAILURE 0
DEFICIT PUSH-UPS 2 FAILURE 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

PROGRAM ANALYSIS

Body Weight
70.0
65.0

60.0

50.0
 Body Weight
70.0
65.0

60.0

50.0
BODY WEIGHT

40.0

30.0

20.0

10.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10
WEEK

Wee
18000

16000

14000

12000 11814

10000
VOLUMe

9009

8000
7512

5937
6000 5688

3848 3965
4000

2969 2925
 5937
6000 5688

3848 3965
4000

2969 2925

1918
2000
1710

943

0
1 2 3 4
ACT US

WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
0 6 -
1710 - -
0 6 -
1053 - -
7-8 5:00
7-8 -
- - -
- 7-8 -
- - -
- - -
- - -
1710 - -
1053 - -

DAILY VOLUME RPE TEMPO

0 7 -
943 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
- - -
943 - -

DAILY VOLUME RPE TEMPO

0 7 -
1500 - -
- 7-8 -
- 7-8 -
 - 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1500 - -

DAILY VOLUME RPE TEMPO

0 6 -
0 5,5,6,7 -
- 7-8 -
- 8-9 -
- 8-9 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 10 -
- 10 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO
0 8 -
 1824 - -
0 7 -
1305 - -
9-10 5:00
9-10 -
- - -
- 9-10 -
- - -
- - -
- - -
1824 - -
1305 - -

DAILY VOLUME RPE TEMPO

0 8 -
1040 - -
- 9-10 -
- 9-10 -
- 9-10 -
- - -
- - -
- - -
- - -
1040 - -

DAILY VOLUME RPE TEMPO

0 8 -
1500 - -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- - -
- - -
1500 - -

DAILY VOLUME RPE TEMPO

0 9 -
0 8,8,8,9 -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
 - - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 7 -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- 10 -
- 10 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAILY VOLUME RPE TEMPO
0 8 -
0 - -
0 7,7,7,8 -
7-8 -
7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

829 - -
 - 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
829 - -

DAILY VOLUME RPE TEMPO

0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 7 -
0 7,7,7,8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 7 -
0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 10 -
- 10 -
- - -
- - -
- - -
 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAILY VOLUME RPE TEMPO

0 9-10 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 9-10 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 9-10 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
 DAILY VOLUME RPE TEMPO
0 8 -
0 8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -

DAILY VOLUME RPE TEMPO

0 9 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 10 -
- 10 -
- - -
- - -
- - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start 65.0

1 0.0
 2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0
0.0 0.0 0.0
9 0.0
8 9 10
10 0.0

Weekly Cumulati ve Volume For Each Main Lift

15256

13816 13816 13816

11814

10077 10077 10077

8937

7512

6638
6183

5354

4550
3965
 6183

5354

4550
3965

4 5 6 7 8

WEEK
 NOTES
-
-
-
-
TEMPO ECCENTRIC.
NARROW STANCE.
MYO REPS. (CLICK FOR EXPLANATION.)
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
-
-
-
-
MYO REPS. (CLICK FOR EXPLANATION.)
MYO REPS. (CLICK FOR EXPLANATION.)
EACH SIDE.
-
-

NOTES
-
-
-
-
 -
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-

NOTES
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
-
-
-
-
-
-
-
-
-
-
-
-

NOTES
-
 -
-
-
TEMPO ECCENTRIC.
NARROW STANCE.
MYO REPS.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
-
-
-
-
MYO REPS.
MYO REPS.
EACH SIDE.
-
-

NOTES
-
-
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
 -
-
-
-

NOTES
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
-
-
-
-
-
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE GENERATED WHEN YOU ENTER THE TOP SET WEIGHT. (5% DROP)
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
EACH LEG.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
 -
-
-
EZ BAR.
-
EACH SIDE.
-
-

NOTES
-
WEIGHT WILL BE GENERATED WHEN YOU ENTER THE TOP SET WEIGHT. (5% DROP)
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-

NOTES
-
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
STRICT/STANDING.
-
-
-
-
-
-
-
-
-
-
 -

NOTES

1RM TEST.
-
EACH LEG.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-

NOTES

1RM TEST.
-
-
-
EZ BAR.
-
EACH SIDE.
-
-

NOTES

1RM TEST.
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
 NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-

NOTES
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
STRICT/STANDING.
-
-
-
-
-
-
-
-
-
-
-

Weekly Body Weight Log

Body Weight
65.0

0.0
 0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

umulati ve Volume For Each Main Lift

15256 15256 15256

13816 13816

10077 10077 10077 10077 10077

W
W
W

6638 6638 6638

6183

5354
 6183

5354

6 7 8 9 10

WEEK
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

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
15256 15256 7
8
9
10

Weekly Bench Cumulative Volume

Week
1
10077 10077 2
3
Weekly Squat Cumulative Volume
4
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume 5
6
7
8
6638 6638
9
10
 Weekly Deadlift Cumulative Volume
Week
1
2
3
4
5
6
7
9 10 8
9
10
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 5 6 71 2138
DEFICIT DEADLIFT 1 3 0 0
DEFICIT DEADLIFT 3 6 61 1094
LEG PRESS 3 8-10 0
GOBLET SQUAT 2 12-15 0
HAMSRTING CURLS 1 0 0 -
SEATED CALVE RAISES 3 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 2138
TOTAL DEADLIFT VOLUME - - - 1094

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 0 52 0
BENCH PRESS 4 5 49 975
INCLINE DB PRESS 3 8-10 0 -
PECK DECK 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
TRICEP PUSHDOWNS 1 0 0 -
HIGH CABLE CURLS 1 0 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 975

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT 5 4 94 1875
WEIGHTED PULL-UPS 4 4-6 0 -
CHEST SUPPORTED ROWS 3 8-10 0 -
 V BAR PULL DOWNS 3 12-15 0 -
BARBELL CURLS 4 8-10 0 -
REAR DELT FLYS 4 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1875

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PIN SQUAT 1 2 0 0
PIN SQUAT 5 8 0 0
DB RDLS 3 10-12 0 -
MACHINE LEG PRESS 3 12-15 0 -
LEG EXTENSIONS 3 12-15 0 -
UNILATERAL HIP THRUSTERS 4 10-12 0 -
CALVE OPTION 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

SPOTO PRESS 2 0 44 0
SEATED SHOULDER PRESS 4 8-10 0 -
MACHINE CHEST PRESS 4 10-12 0 -
EZ BAR UPRIGHT ROWS 4 12-15 0 -
DB TRICEP EXTENSIONS 3 8-10 0 -
JM PRESS 3 8-10 0 -
SEATED CABLE ROWS 3 8-10 0 -
ALTERNATING DB CURLS 3 FAILURE 0 -
PUSH-UPS 3 FAILURE 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 5 / DELOAD
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 4 71 1425
 DEFICIT DEADLIFT 3 5 59 878
LEG PRESS 2 8-10 0
GOBLET SQUAT 2 12-15 0
HAMSRTING CURLS 1 15 0 -
SEATED CALVE RAISES 2 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1425
TOTAL DEADLIFT VOLUME - - - 878

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 3 49 585
INCLINE DB PRESS 2 8-10 0 -
PECK DECK 2 10-12 0 -
DB LATERAL RAISES 2 12-15 0 -
TRICEP PUSHDOWNS 1 15 0 -
HIGH CABLE CURLS 1 15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 585

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 3 94 1125
WEIGHTED PULL-UPS 2 4-6 0 -
CHEST SUPPORTED ROWS 2 8-10 0 -
V BAR PULL DOWNS 2 12-15 0 -
BARBELL CURLS 3 8-10 0 -
REAR DELT FLYS 3 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1125

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PIN SQUAT 4 6 0 0
DB RDLS 2 10-12 0 -
MACHINE LEG PRESS 2 12-15 0 -
LEG EXTENSIONS 2 12-15 0 -
UNILATERAL HIP THRUSTERS 3 10-12 0 -
CALVE OPTION 2 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
 DAY 5 SETS REPS WEIGHT DAILY VOLUME
SPOTO PRESS 2 0 42 0
SEATED SHOULDER PRESS 3 8-10 0 -
MACHINE CHEST PRESS 3 10-12 0 -
EZ BAR UPRIGHT ROWS 3 12-15 0 -
DB TRICEP EXTENSIONS 2 8-10 0 -
JM PRESS 2 8-10 0 -
SEATED CABLE ROWS 2 8-10 0 -
ALTERNATING DB CURLS 1 FAILURE 0 -
PUSH-UPS 1 FAILURE 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 2 0 0
SQUAT 5 2 0 0
DEFICIT DEADLIFT 4 5 72 1440
HACK SQUAT 3 8-10 0
DB WALKING LUNGES 3 8-10 0
DB GOBLET SQUAT 3 10-12 0 -
SEATED CALVE RAISES 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 1440

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 2 57 455
 INCLINE BARBELL FLYS 3 8-10 0 -
CABLE FLYS 3 12-15 0 -
LU RAISES 3 14-16 0 -
SKULL CRUSHERS 3 12-15 0 -
HAMMER CURLS 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 455

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 2 0 0
DEADLIFT 4 2 0 0
PENDLEY ROWS 4 6-8 0 -
WIDE GRIP PULLDOWNS 3 10-12 0 -
CHEST SUPPORTED ROWS 3 12-14 0 -
BARBELL CURLS 4 10-12 0 -
FACE PULLS 3 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PIN SQUAT 1 1 0 0
PIN SQUAT 5 6 0 0
BARBELL RDLS 3 10-12 0 -
SEATED HAMSTRING CURLS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
BARBELL HIP THRUSTERS 3 10-12 0 -
CALVE OPTION 4 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

SPOTO PRESS 1 1 0 0
SPOTO PRESS 3 0 47 0
OHP 4 4-6 0 -
INCLINE CHEST PRESS 4 10-12 0 -
REVERSE GRIP PULLDOWNS 3 14-16 0 -
CLOSE GRIP DB PRESS 3 8-10 0 -
TRICEP OH EXTENSIONS 3 8-10 0 -
MACHINE LATERAL RAISES 3 8-10 0 -
PREACHER CURLS 2 FAILURE 0 -
DEFICIT PUSH-UPS 2 FAILURE 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
1710
3848 3500
5688
7512
8937
3072
10077
2969
3000 2969
10077
10077 28
10077
10077
2500

Weekly Bench Cumulative Volume

Cumulative Volume 2138
943
1918 2000
2925 1841 18
3965
VOLUME

1710
4550
5354
6183 1500
6638
6638
6638
1008 10
1000943 975

500
 1008 10
1000943 975

Weekly Deadlift Cumulative Volume

Cumulative Volume
2969
5937
500
9009
11814
13816
13816
13816 0
15256 1 2 3 4
15256
15256
K2
RPE TEMPO
7 -
- -
7 -
- -
7-8 5:00
7-8 -
- -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
7-8 -
7-8 -
 7-8 -
7-8 -
7-8 -
- -
- -
- -

RPE TEMPO
7 -
6,6,7,8 -
7-8 -
8-9 -
8-9 -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
7-8 -
7-8 -
7-8 -
7-8 -
7-8 -
7-8 -
10 -
10 -
- -
- -
- -
- -

ODY WEIGHT:

DELOAD
RPE TEMPO
- -
 - -
6-7 5:00
6-7 -
6-7 -
6-7 -
- -
- -
- -
- -
- -

RPE TEMPO
- -
6-7 -
6-7 -
6-7 -
6-7 -
6-7 -
- -
- -
- -

RPE TEMPO
- -
6-7 -
6-7 -
6-7 -
6-7 -
6-7 -
- -
- -
- -

RPE TEMPO
6 -
6-7 -
6-7 -
6-7 -
6-7 -
6-7 -
- -
- -
- -
- -
 RPE TEMPO
7 -
6-7 -
6-7 -
6-7 -
6-7 -
6-7 -
6-7 -
10 -
10 -
- -
- -
- -
- -

ODY WEIGHT:

K8
RPE TEMPO
8 -
- -
- -
8-9 -
8-9 -
8-9 -
8-9 -
- -
- -
- -
- -
- -

RPE TEMPO
- -
8-9 -
8-9 -
8-9 -
8-9 -
8-9 -
- -
- -
- -

RPE TEMPO
8 -
- -
8-9 -
8-9 -
8-9 -
8-9 -
8-9 -
- -
- -
- -

RPE TEMPO
8 -
8 -
8-9 -
8-9 -
8-9 -
8-9 -
8-9 -
- -
- -
- -
- -

RPE TEMPO
8 -
7 -
8-9 -
8-9 -
8-9 -
8-9 -
8-9 -
8-9 -
10 -
10 -
- -
- -
- -
 - -

ODY WEIGHT:
 Weekly Volume For Each Main Lift

3072

2805

2003

1841 1824

1425 1440

1140
1008 1040

804 829

585
455
 1140

1008 1040

804 829

585
455

0 0 0
3 4 5 6 7 8

WEEK
 NOTES
-
-
-
-
TEMPO ECCENTRIC.
NARROW STANCE.
MYO REPS.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
-
-
-
-
MYO REPS.
MYO REPS.
EACH SIDE.
-
-

NOTES
-
-
-
-
 -
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-

NOTES
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
-
-
-
-
-
-
-
-
-
-
-
-

NOTES
-
 -
TEMPO ECCENTRIC.
NARROW STANCE.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-
 NOTES
AMRAP SETS. CAP THESE OFF AT 6 REPS.
-
-
-
-
-
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE GENERATED WHEN YOU ENTER THE TOP SET WEIGHT. (5% DROP)
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
EACH LEG.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
 -
-
-
EZ BAR.
-
EACH SIDE.
-
-

NOTES
-
WEIGHT WILL BE GENERATED WHEN YOU ENTER THE TOP SET WEIGHT. (5% DROP)
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-

NOTES
-
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
STRICT/STANDING.
-
-
-
-
-
-
-
-
-
-
-
 Weekly Volume For Each Main Lift

805

2003

824

1425 1440

1140
040

804 829

585
455
 1140
040

804 829

585
455

0 0 0 0 0
4 5 6 7 8 9 10

WEEK
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 Volume
Week
1
2
3
4
5
6
7
8
9
10

Weekly Bench Volume

Week
1
2
Weekly Squat Volume
3
Weekly Bench Volume 4
Weekly Deadlift Volume 5
6
0 7
8
9
10

5
 Weekly Deadlift Volume
Week
1
5
2
3
4
5
6
0 0 7
9 10 8
9
10
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 5 5 74 1841
DEFICIT DEADLIFT 1 2 0 0
DEFICIT DEADLIFT 3 6 63 1134
LEG PRESS 3 8-10 0
GOBLET SQUAT 2 12-15 0
HAMSRTING CURLS 1 0 0 -
SEATED CALVE RAISES 3 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1841
TOTAL DEADLIFT VOLUME - - - 1134

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 0 54 0
BENCH PRESS 5 4 50 1008
INCLINE DB PRESS 3 8-10 0 -
PECK DECK 3 10-12 0 -
DB LATERAL RAISES 3 12-15 0 -
TRICEP PUSHDOWNS 1 0 0 -
HIGH CABLE CURLS 1 0 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 1008

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT 5 4 97 1938
WEIGHTED PULL-UPS 4 4-6 0 -
CHEST SUPPORTED ROWS 3 8-10 0 -
 V BAR PULL DOWNS 3 12-15 0 -
BARBELL CURLS 4 8-10 0 -
REAR DELT FLYS 4 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 1938

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PIN SQUAT 1 2 0 0
PIN SQUAT 5 7 0 0
DB RDLS 3 10-12 0 -
MACHINE LEG PRESS 3 12-15 0 -
LEG EXTENSIONS 3 12-15 0 -
UNILATERAL HIP THRUSTERS 4 10-12 0 -
CALVE OPTION 3 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

SPOTO PRESS 3 0 44 0
SEATED SHOULDER PRESS 4 8-10 0 -
MACHINE CHEST PRESS 4 10-12 0 -
EZ BAR UPRIGHT ROWS 4 12-15 0 -
DB TRICEP EXTENSIONS 3 8-10 0 -
JM PRESS 3 8-10 0 -
SEATED CABLE ROWS 3 8-10 0 -
ALTERNATING DB CURLS 3 FAILURE 0 -
PUSH-UPS 3 FAILURE 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
 SQUAT 5 3 76 1140
DEFICIT DEADLIFT 4 5 0 0
HACK SQUAT 3 8-10 0
DB WALKING LUNGES 3 8-10 0
DB GOBLET SQUAT 3 10-12 0 -
SEATED CALVE RAISES 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 1140
TOTAL DEADLIFT VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 5 3 54 804
INCLINE BARBELL FLYS 3 8-10 0 -
CABLE FLYS 3 12-15 0 -
LU RAISES 3 14-16 0 -
SKULL CRUSHERS 3 12-15 0 -
HAMMER CURLS 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 804

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 3 0 0
DEADLIFT 4 3 0 0
PENDLEY ROWS 4 6-8 0 -
WIDE GRIP PULLDOWNS 3 10-12 0 -
CHEST SUPPORTED ROWS 3 12-14 0 -
BARBELL CURLS 4 10-12 0 -
FACE PULLS 3 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PIN SQUAT 1 1 0 0
PIN SQUAT 5 6 0 0
BARBELL RDLS 3 10-12 0 -
SEATED HAMSTRING CURLS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
BARBELL HIP THRUSTERS 3 10-12 0 -
CALVE OPTION 4 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
 - - - - -
TOTAL SQUAT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

SPOTO PRESS 1 1 0 0
SPOTO PRESS 2 0 45 0
OHP 4 4-6 0 -
INCLINE CHEST PRESS 4 10-12 0 -
REVERSE GRIP PULLDOWNS 3 14-16 0 -
CLOSE GRIP DB PRESS 3 8-10 0 -
TRICEP OH EXTENSIONS 3 8-10 0 -
MACHINE LATERAL RAISES 3 8-10 0 -
PREACHER CURLS 2 FAILURE 0 -
DEFICIT PUSH-UPS 2 FAILURE 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 3 1 0 0
SQUAT 4 3 0 0
DEFICIT DEADLIFT 4 4 0 0
HACK SQUAT 3 8-10 0
DB WALKING LUNGES 3 8-10 0
DB GOBLET SQUAT 3 10-12 0 -
SEATED CALVE RAISES 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 1 0 0
 BENCH PRESS 3 3 0 0
INCLINE BARBELL FLYS 3 8-10 0 -
CABLE FLYS 3 12-15 0 -
LU RAISES 3 14-16 0 -
SKULL CRUSHERS 3 12-15 0 -
HAMMER CURLS 3 12-15 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 3 1 0 0
DEADLIFT 3 3 0 0
PENDLEY ROWS 4 6-8 0 -
WIDE GRIP PULLDOWNS 3 10-12 0 -
CHEST SUPPORTED ROWS 3 12-14 0 -
BARBELL CURLS 4 10-12 0 -
FACE PULLS 3 10-12 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

PIN SQUAT 1 1 0 0
PIN SQUAT 5 5 0 0
BARBELL RDLS 3 10-12 0 -
SEATED HAMSTRING CURLS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
BARBELL HIP THRUSTERS 3 10-12 0 -
CALVE OPTION 4 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0

DAY 5 SETS REPS WEIGHT DAILY VOLUME

SPOTO PRESS 1 1 0 0
SPOTO PRESS 3 0 48 0
OHP 4 4-6 0 -
INCLINE CHEST PRESS 4 10-12 0 -
REVERSE GRIP PULLDOWNS 3 14-16 0 -
CLOSE GRIP DB PRESS 3 8-10 0 -
TRICEP OH EXTENSIONS 3 8-10 0 -
MACHINE LATERAL RAISES 3 8-10 0 -
PREACHER CURLS 2 FAILURE 0 -
DEFICIT PUSH-UPS 2 FAILURE 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
 - - - - -
TOTAL BENCH PRESS VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
1710
2138
1841
1824
1425
1140
0
0
0
0

Weekly Bench Volume

Volume
943
975
1008
1040
585
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3
RPE TEMPO
8 -
- -
7 -
- -
8-9 5:00
8-9 -
- -
8-9 -
- -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
8-9 -
8-9 -
8-9 -
- -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
8-9 -
8-9 -
 8-9 -
8-9 -
8-9 -
- -
- -
- -

RPE TEMPO
8 -
7,7,7,8 -
8-9 -
9-10 -
9-10 -
8-9 -
8-9 -
- -
- -
- -
- -

RPE TEMPO
7 -
8-9 -
8-9 -
8-9 -
8-9 -
8-9 -
8-9 -
10 -
10 -
- -
- -
- -
- -

Y WEIGHT:

6
RPE TEMPO
7 -
 - -
6,6,7,7 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -

RPE TEMPO
7 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -

RPE TEMPO
6 -
6,6,7,8 -
7-8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
 - -
- -

RPE TEMPO
7 -
7 -
7-8 -
7-8 -
7-8 -
7-8 -
7-8 -
7-8 -
10 -
10 -
- -
- -
- -
- -

Y WEIGHT:

9
RPE TEMPO
8 -
7-8 -
8 -
9-10 -
9-10 -
9-10 -
9-10 -
- -
- -
- -
- -
- -

RPE TEMPO
8 -
 8 -
9-10 -
9-10 -
9-10 -
9-10 -
9-10 -
- -
- -
- -

RPE TEMPO
8 -
7 -
9-10 -
9-10 -
9-10 -
9-10 -
9-10 -
- -
- -
- -

RPE TEMPO
8 -
8 -
9-10 -
9-10 -
9-10 -
9-10 -
9-10 -
- -
- -
- -
- -

RPE TEMPO
8 -
8 -
8-9 -
9-10 -
9-10 -
9-10 -
9-10 -
9-10 -
10 -
10 -
- -
- -
 - -
- -

Y WEIGHT:
 NOTES
-
-
-
-
TEMPO ECCENTRIC.
NARROW STANCE.
MYO REPS.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
-
-
-
-
MYO REPS.
MYO REPS.
EACH SIDE.
-
-

NOTES
-
-
-
-
 -
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-

NOTES
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
-
-
-
-
-
-
-
-
-
-
-
-

NOTES
-
 -
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
EACH LEG.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
EZ BAR.
-
EACH SIDE.
-
-

NOTES
-
WEIGHT WILL BE GENERATED WHEN YOU ENTER THE TOP SET WEIGHT. (0% DROP)
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
 -
-

NOTES
-
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
STRICT/STANDING.
-
-
-
-
-
-
-
-
-
-
-

NOTES
ASCENDING SINGLES UP TO THE RPE.
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
EACH LEG.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
ASCENDING SINGLES UP TO THE RPE.
 FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
EZ BAR.
-
EACH SIDE.
-
-

NOTES
ASCENDING SINGLES UP TO THE RPE.
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
FEEL FREE TO VARY THE WEIGHT EACH SET TO MATCH THE RPE.
-
-
-
-
-
-
-
-
-

NOTES
-
AMRAP SETS. AS MANY REPS AS POSSIBLE UP TO THE RPE EACH SET.
STRICT/STANDING.
-
-
-
-
-
-
-
-
-
-
-
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.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3

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
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

at rpe 8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
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
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
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT