START DATE XX/XX/XX MAKE SURE TO FOLLOW THE RPE

TOTAL 0 Filling in Weight Used and Perceived RPE for Squat, Bench, Deadlift
SQUAT Reps on accessories are just goals for the first set, failure will bring r
BENCH Dropsets are done immediately after the last set
DEADLIFT LINK TO THE EBOOK: [Link]

Week 1
LEGS #1
Exercise Sets Reps Dropset % RPE Weight Used
Squat 1 3 6
Squat 4 5 6
Bench 1 3 6.5
Bench 3 5 6.5
Leg Press 3 12 8
Leg 3 15 75% Last Set 9.5
Extension
Leg Curl 4 15 75% Last Set 9.5
Calf Raises 3 15 65% Every Set 10
REST
PULL #1
Exercise Sets Reps Dropset % RPE Weight Used
Deadlift 1 3 6
Deadlift 4 5 6
Lat 3 15 65% Last Set 10
Pulldown
Close 3 12 65% Last Set 10
Neutral Grip
Underhand 3 10 65% Last Set 10
Cable Rows
Rope Curls 3 10 50% Last Set 10
Alternating 3 10 10
Bicep Curls
EZ Bar 3 12 10
Reverse PUSH #1
Exercise Sets Reps Dropset % RPE Weight Used
Tempo 1 1 6.5
Bench
Bench(3-1- 3 7 6.5
Incline 4 8 8
Chest
Chest Press
Flies 3 12 10
Shoulder 3 10 50% Last Set 10
Press
Dumbbell 3 12 10
Dips
Lateral
Machine 3 12 10
Rope
Pushdown 4 15 75% Last Set 10
V Bar 3 12 65% Last Set 10
Pushdown
 Rear Delt 4 12 65% Every 10
Flies LEGSSet #2
Exercise Sets Reps Dropset % RPE Weight Used
Comp Squat 3 6 6
Paused 3 7 6
Deadlift
Leg Press 3 12 8
Leg 3 12 65% Last Set 9.5
Extension
Leg Curl 3 12 65% Last Set 9.5
Hip 3 15 75% Every Set 9.5
Abductors
Calf 3 15 65% Every 10
Extensions UPPERSet #1
Exercise Sets Reps Dropset % RPE Weight Used
Bench 4 6 6
Incline 3 10 8
Chest Press
Wide Neutral 3 15 65% Last Set 10
Grip
RopeLat 3 12 65% Last Set 10
Preacher
Straight
CurlsArm 3 10 10
Hammer
Curls 3 8 10
Shoulder 3 10 50% Last Set 10
Press
Unilateral 3 10 10
Cable
Rope 3 12 65% Last Set 10
Pushdown
V Bar 3 15 65% Last Set 10
Pushdown
Unilateral 3 10 10
Cable REST
OW THE RPE
eived RPE for Squat, Bench, Deadlift helps you make weight decisions
oals for the first set, failure will bring reps down each set
after the last set
[Link]/file/d/1ekaPNUE5QP5vGQf1ZDKrmGeB2HmOxzqI/view?usp=share_link

Week 2
LEGS #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Squat 1 3 6.5
Squat 4 5 6.5
Bench 1 3 7
Bench 3 5 7
Leg Press 3 12 8
Leg 3 15 75% Last Set 9.5
Extension
Leg Curl 4 15 75% Last Set 9.5
Calf Raises 3 15 65% Every Set 10
REST
PULL #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Deadlift 1 3 6.5
Deadlift 4 5 6.5
Lat 3 15 65% Last Set 10
Pulldown
Close 3 12 65% Last Set 10
Neutral Grip
Underhand 3 10 65% Last Set 10
Cable Rows
Rope Curls 3 10 50% Last Set 10
Alternating 3 10 10
Bicep Curls
EZ Bar 3 12 10
Reverse PUSH #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Tempo 1 1 7
Bench
Bench(3-1- 3 7 7
Incline 4 8 8
Chest
Chest Press
Flies 3 12 10
Shoulder 3 10 50% Last Set 10
Press
Dumbbell 3 12 10
Dips
Lateral
Machine 3 12 10
Rope
Pushdown 4 15 75% Last Set 10
V Bar 3 12 65% Last Set 10
Pushdown
 Rear Delt 4 12 65% Every 10
Flies LEGSSet #2
Perceived RPE Exercise Sets Reps Dropset % RPE
Comp Squat 3 6 6.5
Paused 3 7 6.5
Deadlift
Leg Press 3 12 8
Leg 3 12 65% Last Set 9.5
Extension
Leg Curl 3 12 65% Last Set 9.5
Hip 3 15 75% Every Set 9.5
Abductors
Calf 3 15 65% Every 10
Extensions UPPERSet #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Bench 4 6 6.5
Incline 3 10 8
Chest Press
Wide Neutral 3 15 65% Last Set 10
Grip
RopeLat 3 12 65% Last Set 10
Preacher
Straight
CurlsArm 3 10 10
Hammer
Curls 3 8 10
Shoulder 3 10 50% Last Set 10
Press
Unilateral 3 10 10
Cable
Rope 3 12 65% Last Set 10
Pushdown
V Bar 3 15 65% Last Set 10
Pushdown
Unilateral 3 10 10
Cable REST
 Week 3
LEGS #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Squat 1 3
Squat 4 5
Bench 1 3
Bench 3 5
Leg Press 3 12
Leg 3 15 75% Last Set
Extension
Leg Curl 4 15 75% Last Set
Calf Raises 3 15 65% Every Set
REST
PULL #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Deadlift 1 3
Deadlift 4 5
Lat 3 15 65% Last Set
Pulldown
Close 3 12 65% Last Set
Neutral Grip
Underhand 3 10 65% Last Set
Cable Rows
Rope Curls 3 10 50% Last Set
Alternating 3 10
Bicep Curls
EZ Bar 3 12
Reverse PUSH #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Tempo 1 1
Bench
Bench(3-1- 3 7
Incline 4 8
Chest
Chest Press
Flies 3 12
Shoulder 3 10 50% Last Set
Press
Dumbbell 3 12
Dips
Lateral
Machine 3 12
Rope
Pushdown 4 15 75% Last Set
V Bar 3 12 65% Last Set
Pushdown
 Rear Delt 4 12 65% Every
Flies LEGSSet #2
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Comp Squat 3 6
Paused 3 7
Deadlift
Leg Press 3 12
Leg 3 12 65% Last Set
Extension
Leg Curl 3 12 65% Last Set
Hip 3 15 75% Every Set
Abductors
Calf 3 15 65% Every
Extensions UPPERSet #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Bench 4 6
Incline 3 10
Chest Press
Wide Neutral 3 15 65% Last Set
Grip
RopeLat 3 12 65% Last Set
Preacher
Straight
CurlsArm 3 10
Hammer
Curls 3 8
Shoulder 3 10 50% Last Set
Press
Unilateral 3 10
Cable
Rope 3 12 65% Last Set
Pushdown
V Bar 3 15 65% Last Set
Pushdown
Unilateral 3 10
Cable REST
Week 3 Week 4
EGS #1 LEGS #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Squat 1 3
7 Squat 4 5
7.5 Bench 1 3
7.5 Bench 3 5
8 Leg Press 3 12
9.5 Leg 3 15
9.5 Extension
Leg Curl 4 15
10 Calf Raises 3 15
REST REST
ULL #1 PULL #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Deadlift 1 3
7 Deadlift 4 5
10 Lat 3 15
10 Pulldown
Close 3 12
10 Neutral Grip
Underhand 3 10
10 Cable Rows
Rope Curls 3 10
10 Alternating 3 10
10 Bicep Curls
EZ Bar 3 12
USH #1 Reverse PUSH #
RPE Weight Used Perceived RPE Exercise Sets Reps
7.5 Tempo 1 1
7.5 Bench
Bench(3-1- 3 6
8 Incline 4 8
10 Chest
Chest Press
Flies 3 12
10 Shoulder 3 10
10 Press
Dumbbell 3 12
Dips
10 Lateral
Machine 3 12
Rope
10 Pushdown 4 15
10 V Bar 3 12
Pushdown
 10 Rear Delt 4 12
EGS #2 Flies LEGS #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Comp Squat 3 5
7 Paused 3 6
8 Deadlift
Leg Press 3 12
9.5 Leg 3 12
9.5 Extension
Leg Curl 3 12
9.5 Hip 3 15
10 Abductors
Calf 3 15
PPER #1 Extensions UPPER #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Bench 4 6
8 Incline 3 10
10 Chest Press
Wide Neutral 3 15
10 Grip
RopeLat 3 12
Preacher
10 Straight
CurlsArm 3 10
Hammer
10 Curls 3 8
10 Shoulder 3 10
10 Press
Unilateral 3 10
10 Cable
Rope 3 12
10 Pushdown
V Bar 3 15
10 Pushdown
Unilateral 3 10
REST Cable REST
 Week 4
LEGS #1
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Squat 1
7.5 Squat 4
8 Bench 1
8 Bench 3
8 Leg Press 3
75% Last Set 9.5 Leg 3
75% Last Set 9.5 Extension
Leg Curl 4
65% Every Set 10 Calf Raises 3
REST
PULL #1
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Deadlift 1
7.5 Deadlift 4
65% Last Set 10 Lat 3
65% Last Set 10 Pulldown
Close 3
65% Last Set 10 Neutral Grip
Underhand 3
50% Last Set 10 Cable Rows
Rope Curls 3
10 Alternating 3
10 Bicep Curls
EZ Bar 3
PUSH #1 Reverse
Dropset % RPE Weight Used Perceived RPE Exercise Sets
8 Tempo 1
8 Bench
Bench(3-1- 3
8 Incline 4
10 Chest
Chest Press
Flies 3
50% Last Set 10 Shoulder 3
10 Press
Dumbbell 3
Dips
10 Lateral
Machine 3
Rope
75% Last Set 10 Pushdown 4
65% Last Set 10 V Bar 3
Pushdown
 65% Every 10 Rear Delt 4
LEGSSet #2 Flies
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Comp Squat 3
7.5 Paused 3
8 Deadlift
Leg Press 3
65% Last Set 9.5 Leg 3
65% Last Set 9.5 Extension
Leg Curl 3
75% Every Set 9.5 Hip 3
65% Every 10 Abductors
Calf 3
UPPERSet #1 Extensions
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Bench 4
8 Incline 3
65% Last Set 10 Chest Press
Wide Neutral 3
65% Last Set 10 Grip
RopeLat 3
Preacher
10 Straight
CurlsArm 3
Hammer
10 Curls 3
50% Last Set 10 Shoulder 3
10 Press
Unilateral 3
65% Last Set 10 Cable
Rope 3
65% Last Set 10 Pushdown
V Bar 3
10 Pushdown
Unilateral 3
REST Cable
 Week 5
LEGS #1
Reps Dropset % RPE Weight Used Perceived RPE Exercise
2 8 Squat
5 8 Squat
2 8.5 Bench
5 8.5 Bench
12 8 Leg Press
15 75% Last Set 9.5 Leg
15 75% Last Set 9.5 Extension
Leg Curl
15 65% Every Set 10 Calf Raises
REST
PULL #1
Reps Dropset % RPE Weight Used Perceived RPE Exercise
2 8 Deadlift
5 8 Deadlift
15 65% Last Set 10 Lat
12 65% Last Set 10 Pulldown
Close
10 65% Last Set 10 Neutral Grip
Underhand
10 50% Last Set 10 Cable Rows
Rope Curls
10 10 Alternating
12 10 Bicep Curls
EZ Bar
PUSH #1 Reverse
Reps Dropset % RPE Weight Used Perceived RPE Exercise
1 8.5 Tempo
6 8.5 Bench
Bench(3-1-
8 8 Incline
12 10 Chest
Chest Press
Flies
10 50% Last Set 10 Shoulder
12 10 Press
Dumbbell
Dips
12 10 Lateral
Machine
Rope
15 75% Last Set 10 Pushdown
12 65% Last Set 10 V Bar
Pushdown
 12 65% Every 10 Rear Delt
LEGSSet #2 Flies
Reps Dropset % RPE Weight Used Perceived RPE Exercise
5 8 Comp Squat
6 8 Paused
12 8 Deadlift
Leg Press
12 65% Last Set 9.5 Leg
12 65% Last Set 9.5 Extension
Leg Curl
15 75% Every Set 9.5 Hip
15 65% Every 10 Abductors
Calf
UPPERSet #1 Extensions
Reps Dropset % RPE Weight Used Perceived RPE Exercise
6 8 Bench
10 8 Incline
15 65% Last Set 10 Chest Press
Wide Neutral
12 65% Last Set 10 Grip
RopeLat
Preacher
10 10 Straight
CurlsArm
Hammer
8 10 Curls
10 50% Last Set 10 Shoulder
10 10 Press
Unilateral
12 65% Last Set 10 Cable
Rope
15 65% Last Set 10 Pushdown
V Bar
10 10 Pushdown
Unilateral
REST Cable
 Week 6
LEGS #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
1 1 8.5
4 5 8.5
1 1 9
3 5 9
3 12 8
3 15 75% Last Set 9.5
4 15 75% Last Set 9.5
3 15 65% Every Set 10
REST
PULL #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
1 1 8.5
4 5 8.5
3 15 65% Last Set 10
3 12 65% Last Set 10
3 10 65% Last Set 10
3 10 50% Last Set 10
3 10 10
3 12 10
PUSH #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
1 1 9
3 6 9
4 8 8
3 12 10
3 10 50% Last Set 10
3 12 10
3 12 10
4 15 75% Last Set 10
3 12 65% Last Set 10
 4 12 65% Every 10
LEGSSet #2
Sets Reps Dropset % RPE Weight Used Perceived RPE
3 5 8.5
3 6 8.5
3 12 8
3 12 65% Last Set 9.5
3 12 65% Last Set 9.5
3 15 75% Every Set 9.5
3 15 65% Every 10
UPPERSet #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
4 6 8.5
3 10 8
3 15 65% Last Set 10
3 12 65% Last Set 10
3 10 10
3 8 10
3 10 50% Last Set 10
3 10 10
3 12 65% Last Set 10
3 15 65% Last Set 10
3 10 10
REST
START DATE XX/XX/XX MAKE SURE TO FOLLOW THE RPE
TOTAL 0 Filling in Weight Used and Perceived RPE for Squat, Bench, Deadlift
SQUAT Reps on accessories are just goals for the first set, failure will bring r
BENCH Dropsets are done immediately after the last set
DEADLIFT LINK TO THE EBOOK: [Link]

Week 1
LEGS #1
Exercise Sets Reps Dropset % RPE Weight Used
Squat 1 3 6
Squat 4 5 6
Bench 1 3 6.5
Bench 3 5 6.5
Hip Thrusts 3 12 8
or Dumbbell
Leg 4 15 75% Last Set 9.5
Extension
Leg Curl 3 15 75% Last Set 9.5
Calf Raises 3 15 65% Every Set 10
REST
PULL #1
Exercise Sets Reps Dropset % RPE Weight Used
Deadlift 1 3 6
Deadlift 4 5 6
Lat 3 15 65% Last Set 10
Pulldown
Close 3 12 65% Last Set 10
Neutral Grip
Underhand 3 10 65% Last Set 10
Cable Rows
Rope Curls 3 10 50% Last Set 10
Alternating 3 10 10
Bicep Curls
EZ Bar 3 12 10
Reverse PUSH #1
Exercise Sets Reps Dropset % RPE Weight Used
Tempo 1 1 6.5
Bench
Bench(3-1- 3 7 6.5
Incline 4 8 8
Chest
Chest Press
Flies 3 12 10
Shoulder 3 10 50% Last Set 10
Press
Dumbbell 3 12 10
Dips
Lateral
Machine 3 12 10
Rope
Pushdown 4 15 75% Last Set 10
V Bar 3 12 65% Last Set 10
Pushdown
 Rear Delt 4 12 65% Every 10
Flies LEGSSet #2
Exercise Sets Reps Dropset % RPE Weight Used
Comp Squat 3 6 6
Paused 3 7 6
Deadlift
Hip Thrusts 3 15 10
or Dumbbell
Leg 4 12 65% Last Set 9.5
Extension
Leg Curl 3 12 65% Last Set 9.5
Hip 3 15 75% Every Set 9.5
Abductors
Calf 3 15 65% Every 10
Extensions UPPERSet #1
Exercise Sets Reps Dropset % RPE Weight Used
Bench 4 6 6
Incline 3 10 8
Chest Press
Wide Neutral 3 15 65% Last Set 10
Grip
RopeLat 3 12 65% Last Set 10
Preacher
Straight
CurlsArm 3 10 10
Hammer
Curls 3 8 10
Shoulder 3 10 50% Last Set 10
Press
Unilateral 3 10 10
Cable
Rope 3 12 65% Last Set 10
Pushdown
V Bar 3 15 65% Last Set 10
Pushdown
Unilateral 3 10 10
Cable REST
OW THE RPE
eived RPE for Squat, Bench, Deadlift helps you make weight decisions
oals for the first set, failure will bring reps down each set
after the last set
[Link]/file/d/1ekaPNUE5QP5vGQf1ZDKrmGeB2HmOxzqI/view?usp=share_link

Week 2
LEGS #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Squat 1 3 6.5
Squat 4 5 6.5
Bench 1 3 7
Bench 3 5 7
Hip Thrusts 3 12 8
or Dumbbell
Leg 4 15 75% Last Set 9.5
Extension
Leg Curl 3 15 75% Last Set 9.5
Calf Raises 3 15 65% Every Set 10
REST
PULL #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Deadlift 1 3 6.5
Deadlift 4 5 6.5
Lat 3 15 65% Last Set 10
Pulldown
Close 3 12 65% Last Set 10
Neutral Grip
Underhand 3 10 65% Last Set 10
Cable Rows
Rope Curls 3 10 50% Last Set 10
Alternating 3 10 10
Bicep Curls
EZ Bar 3 12 10
Reverse PUSH #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Tempo 1 1 7
Bench
Bench(3-1- 3 7 7
Incline 4 8 8
Chest
Chest Press
Flies 3 12 10
Shoulder 3 10 50% Last Set 10
Press
Dumbbell 3 12 10
Dips
Lateral
Machine 3 12 10
Rope
Pushdown 4 15 75% Last Set 10
V Bar 3 12 65% Last Set 10
Pushdown
 Rear Delt 4 12 65% Every 10
Flies LEGSSet #2
Perceived RPE Exercise Sets Reps Dropset % RPE
Comp Squat 3 6 6.5
Paused 3 7 6.5
Deadlift
Hip Thrusts 3 15 10
or Dumbbell
Leg 4 12 65% Last Set 9.5
Extension
Leg Curl 3 12 65% Last Set 9.5
Hip 3 15 75% Every Set 9.5
Abductors
Calf 3 15 65% Every 10
Extensions UPPERSet #1
Perceived RPE Exercise Sets Reps Dropset % RPE
Bench 4 6 6.5
Incline 3 10 8
Chest Press
Wide Neutral 3 15 65% Last Set 10
Grip
RopeLat 3 12 65% Last Set 10
Preacher
Straight
CurlsArm 3 10 10
Hammer
Curls 3 8 10
Shoulder 3 10 50% Last Set 10
Press
Unilateral 3 10 10
Cable
Rope 3 12 65% Last Set 10
Pushdown
V Bar 3 15 65% Last Set 10
Pushdown
Unilateral 3 10 10
Cable REST
 Week 3
LEGS #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Squat 1 3
Squat 4 5
Bench 1 3
Bench 3 5
Hip Thrusts 3 12
or Dumbbell
Leg 4 15 75% Last Set
Extension
Leg Curl 3 15 75% Last Set
Calf Raises 3 15 65% Every Set
REST
PULL #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Deadlift 1 3
Deadlift 4 5
Lat 3 15 65% Last Set
Pulldown
Close 3 12 65% Last Set
Neutral Grip
Underhand 3 10 65% Last Set
Cable Rows
Rope Curls 3 10 50% Last Set
Alternating 3 10
Bicep Curls
EZ Bar 3 12
Reverse PUSH #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Tempo 1 1
Bench
Bench(3-1- 3 7
Incline 4 8
Chest
Chest Press
Flies 3 12
Shoulder 3 10 50% Last Set
Press
Dumbbell 3 12
Dips
Lateral
Machine 3 12
Rope
Pushdown 4 15 75% Last Set
V Bar 3 12 65% Last Set
Pushdown
 Rear Delt 4 12 65% Every
Flies LEGSSet #2
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Comp Squat 3 6
Paused 3 7
Deadlift
Hip Thrusts 3 15
or Dumbbell
Leg 4 12 65% Last Set
Extension
Leg Curl 3 12 65% Last Set
Hip 3 15 75% Every Set
Abductors
Calf 3 15 65% Every
Extensions UPPERSet #1
Weight Used Perceived RPE Exercise Sets Reps Dropset %
Bench 4 6
Incline 3 10
Chest Press
Wide Neutral 3 15 65% Last Set
Grip
RopeLat 3 12 65% Last Set
Preacher
Straight
CurlsArm 3 10
Hammer
Curls 3 8
Shoulder 3 10 50% Last Set
Press
Unilateral 3 10
Cable
Rope 3 12 65% Last Set
Pushdown
V Bar 3 15 65% Last Set
Pushdown
Unilateral 3 10
Cable REST
Week 3 Week 4
EGS #1 LEGS #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Squat 1 3
7 Squat 4 5
7.5 Bench 1 3
7.5 Bench 3 5
8 Hip Thrusts 3 12
9.5 or Dumbbell
Leg 4 15
9.5 Extension
Leg Curl 3 15
10 Calf Raises 3 15
REST REST
ULL #1 PULL #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Deadlift 1 3
7 Deadlift 4 5
10 Lat 3 15
10 Pulldown
Close 3 12
10 Neutral Grip
Underhand 3 10
10 Cable Rows
Rope Curls 3 10
10 Alternating 3 10
10 Bicep Curls
EZ Bar 3 12
USH #1 Reverse PUSH #
RPE Weight Used Perceived RPE Exercise Sets Reps
7.5 Tempo 1 1
7.5 Bench
Bench(3-1- 3 6
8 Incline 4 8
10 Chest
Chest Press
Flies 3 12
10 Shoulder 3 10
10 Press
Dumbbell 3 12
Dips
10 Lateral
Machine 3 12
Rope
10 Pushdown 4 15
10 V Bar 3 12
Pushdown
 10 Rear Delt 4 12
EGS #2 Flies LEGS #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Comp Squat 3 5
7 Paused 3 6
10 Deadlift
Hip Thrusts 3 15
9.5 or Dumbbell
Leg 4 12
9.5 Extension
Leg Curl 3 12
9.5 Hip 3 15
10 Abductors
Calf 3 15
PPER #1 Extensions UPPER #
RPE Weight Used Perceived RPE Exercise Sets Reps
7 Bench 4 6
8 Incline 3 10
10 Chest Press
Wide Neutral 3 15
10 Grip
RopeLat 3 12
Preacher
10 Straight
CurlsArm 3 10
Hammer
10 Curls 3 8
10 Shoulder 3 10
10 Press
Unilateral 3 10
10 Cable
Rope 3 12
10 Pushdown
V Bar 3 15
10 Pushdown
Unilateral 3 10
REST Cable REST
 Week 4
LEGS #1
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Squat 1
7.5 Squat 4
8 Bench 1
8 Bench 3
8 Hip Thrusts 3
75% Last Set 9.5 or Dumbbell
Leg 4
75% Last Set 9.5 Extension
Leg Curl 3
65% Every Set 10 Calf Raises 3
REST
PULL #1
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Deadlift 1
7.5 Deadlift 4
65% Last Set 10 Lat 3
65% Last Set 10 Pulldown
Close 3
65% Last Set 10 Neutral Grip
Underhand 3
50% Last Set 10 Cable Rows
Rope Curls 3
10 Alternating 3
10 Bicep Curls
EZ Bar 3
PUSH #1 Reverse
Dropset % RPE Weight Used Perceived RPE Exercise Sets
8 Tempo 1
8 Bench
Bench(3-1- 3
8 Incline 4
10 Chest
Chest Press
Flies 3
50% Last Set 10 Shoulder 3
10 Press
Dumbbell 3
Dips
10 Lateral
Machine 3
Rope
75% Last Set 10 Pushdown 4
65% Last Set 10 V Bar 3
Pushdown
 65% Every 10 Rear Delt 4
LEGSSet #2 Flies
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Comp Squat 3
7.5 Paused 3
10 Deadlift
Hip Thrusts 3
65% Last Set 9.5 or Dumbbell
Leg 4
65% Last Set 9.5 Extension
Leg Curl 3
75% Every Set 9.5 Hip 3
65% Every 10 Abductors
Calf 3
UPPERSet #1 Extensions
Dropset % RPE Weight Used Perceived RPE Exercise Sets
7.5 Bench 4
8 Incline 3
65% Last Set 10 Chest Press
Wide Neutral 3
65% Last Set 10 Grip
RopeLat 3
Preacher
10 Straight
CurlsArm 3
Hammer
10 Curls 3
50% Last Set 10 Shoulder 3
10 Press
Unilateral 3
65% Last Set 10 Cable
Rope 3
65% Last Set 10 Pushdown
V Bar 3
10 Pushdown
Unilateral 3
REST Cable
 Week 5
LEGS #1
Reps Dropset % RPE Weight Used Perceived RPE Exercise
2 8 Squat
5 8 Squat
2 8.5 Bench
5 8.5 Bench
12 8 Hip Thrusts
15 75% Last Set 9.5 or Dumbbell
Leg
15 75% Last Set 9.5 Extension
Leg Curl
15 65% Every Set 10 Calf Raises
REST
PULL #1
Reps Dropset % RPE Weight Used Perceived RPE Exercise
2 8 Deadlift
5 8 Deadlift
15 65% Last Set 10 Lat
12 65% Last Set 10 Pulldown
Close
10 65% Last Set 10 Neutral Grip
Underhand
10 50% Last Set 10 Cable Rows
Rope Curls
10 10 Alternating
12 10 Bicep Curls
EZ Bar
PUSH #1 Reverse
Reps Dropset % RPE Weight Used Perceived RPE Exercise
1 8.5 Tempo
6 8.5 Bench
Bench(3-1-
8 8 Incline
12 10 Chest
Chest Press
Flies
10 50% Last Set 10 Shoulder
12 10 Press
Dumbbell
Dips
12 10 Lateral
Machine
Rope
15 75% Last Set 10 Pushdown
12 65% Last Set 10 V Bar
Pushdown
 12 65% Every 10 Rear Delt
LEGSSet #2 Flies
Reps Dropset % RPE Weight Used Perceived RPE Exercise
5 8 Comp Squat
6 8 Paused
15 10 Deadlift
Hip Thrusts
12 65% Last Set 9.5 or Dumbbell
Leg
12 65% Last Set 9.5 Extension
Leg Curl
15 75% Every Set 9.5 Hip
15 65% Every 10 Abductors
Calf
UPPERSet #1 Extensions
Reps Dropset % RPE Weight Used Perceived RPE Exercise
6 8 Bench
10 8 Incline
15 65% Last Set 10 Chest Press
Wide Neutral
12 65% Last Set 10 Grip
RopeLat
Preacher
10 10 Straight
CurlsArm
Hammer
8 10 Curls
10 50% Last Set 10 Shoulder
10 10 Press
Unilateral
12 65% Last Set 10 Cable
Rope
15 65% Last Set 10 Pushdown
V Bar
10 10 Pushdown
Unilateral
REST Cable
 Week 6
LEGS #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
1 1 8.5
4 5 8.5
1 1 9
3 5 9
3 12 8
4 15 75% Last Set 9.5
3 15 75% Last Set 9.5
3 15 65% Every Set 10
REST
PULL #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
1 1 8.5
4 5 8.5
3 15 65% Last Set 10
3 12 65% Last Set 10
3 10 65% Last Set 10
3 10 50% Last Set 10
3 10 10
3 12 10
PUSH #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
1 1 9
3 6 9
4 8 8
3 12 10
3 10 50% Last Set 10
3 12 10
3 12 10
4 15 75% Last Set 10
3 12 65% Last Set 10
 4 12 65% Every 10
LEGSSet #2
Sets Reps Dropset % RPE Weight Used Perceived RPE
3 5 8.5
3 6 8.5
3 15 10
4 12 65% Last Set 9.5
3 12 65% Last Set 9.5
3 15 75% Every Set 9.5
3 15 65% Every 10
UPPERSet #1
Sets Reps Dropset % RPE Weight Used Perceived RPE
4 6 8.5
3 10 8
3 15 65% Last Set 10
3 12 65% Last Set 10
3 10 10
3 8 10
3 10 50% Last Set 10
3 10 10
3 12 65% Last Set 10
3 15 65% Last Set 10
3 10 10
REST