YOUR PROFILE

NAME ALEX
AGE 18
SQUAT 120
BENCH PRESS 100
DEADLIFT 140
STARTING BODY WEIGHT 84
ACCESSORIES
CLICK TO CHOOSE YOUR
VARIANT → PAUSED DEADLIFT 135
HIGH BAR SQUAT 120
CLICK TO CHOOSE YOUR
VARIANT → PAUSED SQUAT 100

INSTRUCTIONS & INFO

Welcome to your StrengthStudioTT Training program! This docum

you'll enter your information before you start the program and a
program. The "Your Program" sheet is where you will see your 1
INSTRUCTIONS BELOW BEFORE GETTING STARTED.

Instructions:
- Before getting started with or taking a full look at the p

1. Your Best Squat, Bench Press

working with during the next 12

2. Your Age & Starting Body Wei

3. For the "Squat Variant" & "De

max for this movement.
 4. Your Best High Bar Squat or a c

5. Rate your ability below to han

1 - I usually can't recover from m

SELECT HERE →

- During the program there are some things you will need

1. The information you NEED

used for calulations in your

2. You should/can also fill in

3. The information you shoul

week.

Tips & Things To Note:

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. Sometimes when it says weight will be auto generated the
5. If you do over shoot the RPE of a top set, please auto regulate
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. The best split for this program is DAY 1 - DAY 2 - REST - DAY 3 -
8. If you do have an emergency question that is not answ

Email:
Instagram:
 WATCH THE EXPLAINER

ENTER YOUR CURRENT BEST LIFTS

AND OTHER ←INFORMATION
Here!

ogram! This document consists of two sheets. The "Start" sheet, is where
he program and also where you can get detailed information on the
ou will see your 12 weeks of programming laid out. PLEASE READ ALL THE
ED.

ull look at the program, these are the things you need to fill in/select in the "Your P

uat, Bench Press & Deadlift or a conservative estimate of what you can lift at an RPE of 9 in eac
uring the next 12 weeks.

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

at Variant" & "Deadlift Variant" you will need to Click on the cell to select which variant you w
ovement.
gh Bar Squat or a conservative estimate of what you can lift at an RPE of 9 in this movement.

ility below to handle/recover from volume for each main lift (Your selection will alter your pro
n't recover from much volume on this lift. | 2 - I can handle an average amount of volume on

SQUAT BENCH PRESS DEADLIFT

3 3 3
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 base
lations in your program.

d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".

ation you should fill in on a weekly basis is your end of week body weight, the area fo

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerc
the "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
here is no RPE given then that weight will be auto generated once the weight for the top s
o generated the weight for the top set may be repeated for the working sets, this is NO
ase auto regulate (drop the weight) on the downsets so that reps are not grinded out.
R KG) for the program is not listed. The unit of measurement will be what you have used for you
2 - REST - DAY 3 - REST - DAY 4 - REST - DAY 1. (EXAMPLE: SUNDAY, MONDAY, WEDNESDAY, FR
that is not answered within this document. Feel free to shoot us an email or Instag

Email Us!
Our Instagram!
THE EXPLAINER VIDEO:

Here!

/select in the "Your Profile" table above:

n lift at an RPE of 9 in each respective lift. These will be used to calculate some of the numbers

ting the program but they do provide a good point of reference for the future.

elect which variant you want to use for this program. Following that you can enter an estimated
f 9 in this movement.

ction will alter your program to suit you!):

e amount of volume on this lift. | 3 - I can usually handle a lot of volume on this lift and recov

oved for any RPE based sets. Simply enter the Top weight used as just a number a

S COMMENTS".

ody weight, the area for this information to be entered can be seen below each individua

lumns, then that exercise is not to be performed that week.

have to decide the weight based off an RPE and fill it into this document.
the weight for the top set of that exercise is entered.
orking sets, this is NOT an error in the program.
not grinded out.
hat you have used for your 1 rep maxes.
ONDAY, WEDNESDAY, FRIDAY)
us an email or Instagram DM:

DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
able above:

tive lift. These will be used to calculate some of the numbers you will be

de a good point of reference for the future.

se for this program. Following that you can enter an estimated or actual 1 rep
 uit you!):
| 3 - I can usually handle a lot of volume on this lift and recover well.

Simply enter the Top weight used as just a number as these are

ormation to be entered can be seen below each individual training

ot to be performed that week.

d off an RPE and fill it into this document.
at exercise is entered.
rror in the program.
maxes.

M:

SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 WEEK 1
DAY 1 SETS REPS WEIGHT
SQUAT 5 4 90
BENCH PRESS 5 4 75
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 4 5 95
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) 5 6 65
PAUSED SQUAT - - -
PAUSED SQUAT 2 6 65
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 4 4 105
SQUAT 4 8 78
CLOSE GRIP BENCH PRESS 3 9 0
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 5 4 98
BENCH PRESS 5 4 82
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 5 7 101
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) 5 7 70
PAUSED SQUAT 1 6 0
PAUSED SQUAT 3 6 0
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 5 4 115
SQUAT 4 7 90
 CLOSE GRIP BENCH PRESS 3 8 0
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 5 3 0
BENCH PRESS 1 3 0
BENCH PRESS 5 3 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 1 1 0
PAUSED DEADLIFT 5 5 108
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 5 6 80
PAUSED SQUAT 1 1 0
PAUSED SQUAT 3 5 0
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
 TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 5 3 0
SQUAT 5 5 94
LONG PAUSE BENCH PRESS 2 1 0
LONG PAUSE BENCH PRESS 4 6 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAY 1 SETS REPS WEIGHT
SQUAT 6 2 0
BENCH PRESS 7 2 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 5 3 0
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 5 7 0
HB SQUAT 5 4 94
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
 TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 3 1 0
DEADLIFT 4 2 0
SQUAT 3 6 98
LONG PAUSE BENCH PRESS 3 1 0
LONG PAUSE BENCH PRESS 4 3 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

PROGRAM ANALYSIS

Body Weight
90.0
84.0
80.0

70.0

60.0
BODY WEIGHT

50.0

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 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
 50.0

BODY WEI
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 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK

Weekly Cumulati
45000

40000

35000

30000 29744

25000 24205
23052
VOLUMe

20892
19787
20000 19040
18732

17090

14840
15000 14244
13948

10750
10000 9559
8670

7050

5076
5000
3570
3450
 10750
10000 9559
8670

7050

5076
5000
3570
3450

0
1 2 3 4 5 6

WEEK
WEEK 1
DAILY VOLUME RPE TEMPO NOTES
1800 - - TENSION & CONTROL.
1500 - - PAUSED.
- 7-8 - -
- 7 - -
- - - -
1800 - - -
1500 - - -

DAILY VOLUME RPE TEMPO NOTES

1890 - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
1890 - - -

DAILY VOLUME RPE TEMPO NOTES

1950 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
- - - -
780 - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
780 - - -
1950 - - -

DAILY VOLUME RPE TEMPO NOTES

1680 - - -
2496 - - -
0 6 - -
- 7-8 - -
- 7-8 - -
 - - - -
2496 - - -
0 - - -
1680 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO NOTES
1968 - - TENSION & CONTROL.
1640 - - PAUSED.
- 8-9 - -
- 8-9 - -
- - - -
1968 - - -
1640 - - -

DAILY VOLUME RPE TEMPO NOTES

3544 - - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
3544 - - -

DAILY VOLUME RPE TEMPO NOTES

2450 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
0 - - -
2450 - - -

DAILY VOLUME RPE TEMPO NOTES

2296 - - -
2520 - - -
 0 7 - -
- 8-9 - -
- 8-9 - -
- - - -
2520 - - -
0 - - -
2296 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAILY VOLUME RPE TEMPO NOTES
0 8 - TENSION & CONTROL.
0 - - WEIGHT WILL BE AUTO GENERATED.
0 8 - PAUSED.
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 6-7 - -
2700 - - -
0 7 - -
- 7-8 - -
- 7-8 - -
- - - -
0 - - -
2700 - - -

DAILY VOLUME RPE TEMPO NOTES

2400 - - -
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
 0 - - -
2400 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7-8 - -
2340 - - -
0 7 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
2340 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAILY VOLUME RPE TEMPO NOTES
0 8 - -
0 8 - -
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

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

DAILY VOLUME RPE TEMPO NOTES

0 8 - -
1872 - - -
- 7-8 - -
- 7-8 - -
- - - -
1872 - - -
 0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7 - -
0 7 - -
1771 - - -
0 7-8 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
1771 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start 84.0

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 0.0

9 10 11 12
 9 0.0

10 0.0
.0 0.0 0.0 0.0
11 0.0
9 10 11 12
12 0.0

Weekly Cumulati ve Volume For Each Main Lift

40715

38317

36128
35251
34658 34658 34658 34658

32444
31608

29744

28080

26342
25392
24205 24240 24240 24240 24240
23052

21440
20892
9787
8732 19040

17090

4840
4 5 6 7 8 9 10 11 12

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
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
40715 6
7
38317 8
9
36128
10
34658
11
12

Weekly Bench Cumulative Volume

Week
1
26342 2
3
24240
4
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
5
Weekly Deadlift Cumulative Volume 6
7
8
9
10
11
12

Weekly Deadlift Cumulative Volume

Week
1
2
 3
4
5
6
7
8
9
11 12
10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 4 94 1872
BENCH PRESS 5 4 78 1560
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1872
TOTAL BENCH PRESS VOLUME - - - 1560

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 5 6 97 2916
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 2916

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) 5 6 68 2040
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT 3 6 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2040

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 5 4 109 2184
SQUAT 4 8 82 2611
CLOSE GRIP BENCH PRESS 3 8 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 2611
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2184

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 5 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 5 5 105 2633
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2633

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 5 6 75 2250
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT 3 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2250

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 5 3 119 1785
 SQUAT 4 6 90 2160
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 5 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2160
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 1785

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 2 0 0
SQUAT 5 3 0 0
BENCH PRESS 1 2 0 0
BENCH PRESS 5 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 5 4 111 2214
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2214

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 5 7 80 2800
PAUSED SQUAT 2 1 0 0
PAUSED SQUAT 3 6 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
 TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2800

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 6 2 0 0
SQUAT 4 7 96 2688
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 4 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2688
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 1 0 0
BENCH PRESS 5 1 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 3 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 6 0 0
HB SQUAT 4 4 96 1536
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1536
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 1 0 0
DEADLIFT 1 2 0 0
SQUAT 3 5 102 1530
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 2 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1530
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0
 Weekly Squat Cumulative Volume
Cumulative Volume
W
5076
9559
7000
14244
18732
20892
23052
25392
28080 6000
5840
31608
35251
38317 5278
40715 5076 5100
5000
4685
Weekly Bench Cumulative Volume
4483 4488
Cumulative Volume 4418
3450
4090
7050
4000
10750
14840 3700
3570 3600
17090
VOLUME

3450
19040
21440
24240 3000
24240
24240
24240
26342 2250
2160

2000
Weekly Deadlift Cumulative Volume
Cumulative Volume
3570
8670
1000
13948
1000
19787
24205
29744
32444
34658
34658 0
1 2 3 4 5
34658
34658
36128
K2
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
6 - -
7-8 - -
7-8 - -
 - - -
- - -
- - -
- - -

ODY WEIGHT:

K5
RPE TEMPO NOTES
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K8
RPE TEMPO NOTES
8 - TENSION & CONTROL.
- - WEIGHT WILL BE AUTO GENERATED.
8 - PAUSED.
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
 - - -
- - -

RPE TEMPO NOTES

7-8 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K 11
RPE TEMPO NOTES
8 - -
8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
 - - -

RPE TEMPO NOTES

7-8 - -
7-8 - -
- - -
7-8 3s PAUSE -
7 3s PAUSE -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:
 Weekly Volume For Each Main Lift

5840

5539

278

685
4488
4418

4090

700
3643
3528

3066

2800
2700 2688

2400 2398
2340
2250 2214
2160 2160
2102
1950

1470
 1470

0 0 0
3 4 5 6 7 8 9 10 11 12

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
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Volume

Week
1
2
3
3643 Weekly Squat Volume
4
Weekly Bench Volume 5
Weekly Deadlift Volume 6
7
3066
8
9
10
2398 11
12
2102

Weekly Deadlift Volume

1470
Week
1
2
 1470

3
4
5
6
7
8
0 0
9
10 11 12
10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 4 96 1920
BENCH PRESS 5 4 80 1600
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1920
TOTAL BENCH PRESS VOLUME - - - 1600

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 5 6 101 3038
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - 3038

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) 5 6 70 2100
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT 3 7 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2100

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 5 4 112 2240
SQUAT 4 8 86 2765
CLOSE GRIP BENCH PRESS 3 7 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 2765
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2240

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 5 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 5 6 105 3159
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 3159

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 5 5 78 1950
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT 3 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 1950

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 5 4 119 2380
 SQUAT 4 6 90 2160
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 6 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 2160
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 2380

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 6 2 0 0
BENCH PRESS 7 2 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 5 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 5 7 0 0
HB SQUAT 5 4 90 1800
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1800
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 DEADLIFT 3 1 0 0
DEADLIFT 4 2 0 0
SQUAT 3 6 96 1728
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 3 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1728
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 12
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
SQUAT 3 3 94 842
BENCH PRESS 1 1 0 0
BENCH PRESS 3 3 78 702
DEADLIFT 2 1 0 0
DEADLIFT 3 5 98 1470
- - - - -
TOTAL SQUAT VOLUME - - - 842
TOTAL BENCH PRESS VOLUME - - - 702
TOTAL DEADLIFT VOLUME - - - 1470

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 3 6 86 1555
BENCH PRESS 4 5 70 1400
SEATED CABLE ROWS 3 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1555
TOTAL BENCH PRESS VOLUME - - - 1400

REST 2-3 DAYS BETWEEN DAYS 2&3.

DAY 3 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 0 116 0
BENCH PRESS 1 0 97 0
DEADLIFT 1 0 136 0
- - - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
5076
4483
4685
4488
2160
2160
2340
2688
3528
3643
3066
2398

Weekly Bench Volume

Volume
3450
3600
3700
4090
2250
1950
2400
2800
0
0
0
2102

Weekly Deadlift Volume

Volume
3570
5100
5278
5840
4418
5539
2700
2214
0
0
0
1470
3
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
8-9 - -
8-9 - -
8-9 - -
8-9 - -
- - -
- - -

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
8-9 - -
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7 - -
8-9 - -
8-9 - -
 - - -
- - -
- - -
- - -

Y WEIGHT:

6
RPE TEMPO NOTES
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

9
RPE TEMPO NOTES
7 - -
7 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
- - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

 7 - -
6 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

12
RPE TEMPO ADDITIONAL NOTES
6-7 - -
- - -
6-7 - -
- - -
6-7 - -
- - -
- - -
- - -
- - -
- - -

RPE TEMPO ADDITIONAL NOTES

- - -
- - -
6 - -
- - -
- - -
- - -

WEEN DAYS 2&3.

RPE TEMPO ADDITIONAL NOTES
9-10 - AMRAP/REP TEST.
9-10 - AMRAP/REP TEST.
 9-10 - AMRAP/REP TEST.
- - -

Y WEIGHT:
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