YOUR PROFILE

NAME Dylan
AGE 27
SQUAT 140
BENCH PRESS 90
DEADLIFT 160
STARTING BODY WEIGHT 107
VARIATIONS
CLICK ON THE VARIANT
NAME TO OPEN THE DROP DEFICIT DEADLIFT 140
DOWN MENU AND SEE
YOUR OPTIONS → CLOSE GRIP BENCH PRESS 80
HIGH BAR SQUAT 120

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

2 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 3 6 105
DEFICIT DEADLIFT 1 3 0
DEFICIT DEADLIFT 3 6 91
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 70
BENCH PRESS 4 5 65
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 4 120
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

HIGH BAR SQUAT 1 2 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 2 0 56
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 5 4 112
DEFICIT DEADLIFT 1 1 0
DEFICIT DEADLIFT 4 5 102
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 77
BENCH PRESS 5 4 72
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 3 128
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

HIGH BAR SQUAT 1 2 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 3 0 60
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 4 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 77
 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

HIGH BAR SQUAT 1 1 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 1 1 0
CLOSE GRIP BENCH PRESS 2 0 60
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
HIGH BAR SQUAT 1 1 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 3 0 60
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
120.0
107.0
100.0
 Body Weight
120.0
107.0
100.0

80.0
BODY WEIGHT

60.0

40.0

20.0

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
25000

20000

16396

15000
VOLUMe

12446

10000
8820
8202

6580

5490
5000 4410
4101 4050
 8820
8202

6580

5490
5000 4410
4101 4050

2655
1890
1305

0
1 2 3 4
ACT US

WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
0 6 -
1890 - -
0 6 -
1638 - -
7-8 5:00
7-8 -
- - -
- 7-8 -
- - -
- - -
- - -
1890 - -
1638 - -

DAILY VOLUME RPE TEMPO

0 7 -
1305 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
- - -
1305 - -

DAILY VOLUME RPE TEMPO

0 7 -
1920 - -
- 7-8 -
- 7-8 -
 - 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1920 - -

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 -
 2240 - -
0 7 -
2030 - -
9-10 5:00
9-10 -
- - -
- 9-10 -
- - -
- - -
- - -
2240 - -
2030 - -

DAILY VOLUME RPE TEMPO

0 8 -
1440 - -
- 9-10 -
- 9-10 -
- 9-10 -
- - -
- - -
- - -
- - -
1440 - -

DAILY VOLUME RPE TEMPO

0 8 -
1920 - -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- 9-10 -
- - -
- - -
1920 - -

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

1148 - -
 - 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1148 - -

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 107.0

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

21441

19201 19201 19201

16396

12446
11844 11844 11844

10500

9191
8820
8561

7414
6580
6300
5490

4050
 9191
8820
8561

7414
6580
6300
5490

4050

3 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
107.0

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

21441 21441 21441

19201 19201

W
W
11844 11844 11844 11844 11844 W

9191 9191 9191

8561

7414
 9191 9191 9191
8561

7414

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
21441
7
8
9
10

Weekly Bench Cumulative Volume

Week
1
2
3
Weekly Squat Cumulative Volume
4
Weekly Bench Cumulative Volume
11844 Weekly Deadlift Cumulative Volume 5
6
7
8
9191
9
10
9191

Weekly Deadlift Cumulative Volume

Week
1
2
3
4
5
6
7
10 8
9
10
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 6 105 2520
DEFICIT DEADLIFT 1 3 0 0
DEFICIT DEADLIFT 3 6 95 1701
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 - - - 2520
TOTAL DEADLIFT VOLUME - - - 1701

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 0 72 0
BENCH PRESS 4 5 68 1350
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 - - - 1350

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT 5 4 120 2400
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 - - - 2400

DAY 4 SETS REPS WEIGHT DAILY VOLUME

HIGH BAR SQUAT 1 2 0 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 2 0 58 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 4 4 105 1680
 DEFICIT DEADLIFT 3 5 91 1365
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 - - - 1680
TOTAL DEADLIFT VOLUME - - - 1365

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 3 68 810
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 - - - 810

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 3 120 1440
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 - - - 1440

DAY 4 SETS REPS WEIGHT DAILY VOLUME

HIGH BAR SQUAT 3 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
CLOSE GRIP BENCH PRESS 2 0 56 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 4 2 0 0
DEFICIT DEADLIFT 4 5 112 2240
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 - - - 2240

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 2 79 630
 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 - - - 630

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

HIGH BAR SQUAT 1 1 0 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 1 1 0 0
CLOSE GRIP BENCH PRESS 3 0 62 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
1890
4410 4500
6580
4244
8820
4101 4101
10500
11844 4000

11844
11844
11844 3500
11844

Weekly Bench Cumulative Volume 3000

Cumulative Volume
1305
2655 2520
2500
4050
5490
VOLUME

2170
6300
7414 2000 1890
8561
9191
9191
9191 1500 1395
1350
1305

1000
 1500 1395
1350
1305

Weekly Deadlift Cumulative Volume

Cumulative Volume 1000
4101
8202
12446
500
16396
19201
19201
19201 0
21441 1 2 3
21441
21441
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

4244

3950

2805

2240 2240
2170

1680

1440
1395
1344

1114 1148

810

630
 1440
1395
1344

1114 1148

810

630

0 0 0 0
3 4 5 6 7 8 9

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

3950

2805

2240 2240

1680

1440
1344

1114 1148

810

630
1440
1344

1114 1148

810

630

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
7
8
9
10
 Weekly Deadlift Volume
Week
1
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 4 5 109 2170
DEFICIT DEADLIFT 1 2 0 0
DEFICIT DEADLIFT 3 6 98 1764
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 - - - 2170
TOTAL DEADLIFT VOLUME - - - 1764

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 0 74 0
BENCH PRESS 5 4 70 1395
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 - - - 1395

DAY 3 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT 5 4 124 2480
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 - - - 2480

DAY 4 SETS REPS WEIGHT DAILY VOLUME

HIGH BAR SQUAT 1 2 0 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 3 0 58 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 4 3 112 1344
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 - - - 1344
TOTAL DEADLIFT VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 5 3 74 1114
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 - - - 1114

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

HIGH BAR SQUAT 1 1 0 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 1 1 0 0
CLOSE GRIP BENCH PRESS 2 0 60 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 3 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

HIGH BAR SQUAT 1 1 0 0
HIGH BAR SQUAT 4 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

CLOSE GRIP BENCH PRESS 1 1 0 0
CLOSE GRIP BENCH PRESS 3 0 64 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
1890
2520
2170
2240
1680
1344
0
0
0
0

Weekly Bench Volume

Volume
1305
1350
1395
1440
810
1114
1148
630
0
0
Weekly Deadlift Volume
Volume
4101
4101
4244
3950
2805
0
0
2240
0
0
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
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
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
ve what it should be and that we continue to manage
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT