HOW TO

DOWNLOAD
-----------------
To have your own copy to edit, ma
>
Deadlift

For instructions on how to use the

Training Maxes LB KG
Squat 225 102.5 RPE Rating
Bench 176 80 10 Maximum Effort, could not have do
Deadlift 264 120 9.5 Maybe had 1 more rep left in the ta

9 Had 1 more rep left in the tank

8.5 Maybe had 2 more reps left in the

8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the
6 Had 4 more reps left in the tank

Week 1
Day 1 Sets Reps Weight RPE Last Set BE Range
Close Grip Bench Press
0-1-0 (2-3 fingers in from <---Insert
normal grip) 1 4 @ 5 RPE Weight 125
Close Grip Bench Press
0-1-0 (2-3 fingers in from <---Insert
normal grip) 1 4 @ 6 RPE Weight 130
Close Grip Bench Press
0-1-0 (2-3 fingers in from
normal grip) 3 6 #VALUE!
Incline Dumbbell Bench
Press (Optional) 1 12 @ 8 RPE
Incline Dumbbell Bench @ 8 RPE each
Press (Optional) 2 set Same Weight
@ 8 RPE each
Row of Choice 2 8 set
@ 8 RPE each
Row of Choice 2 15 set

Pulldown of Choice 1 12 @ 8 RPE

@ 8 RPE each
Pulldown of Choice 3 set Same Weight
@ 8-9 RPE
Side Lateral of Choice 2 12 each set
 Do 12 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
repeat 1 more
Side Lateral of Choice time for a total
Drop-Set and Rest-Pause 1 12+ of 3 sets

Week 1
Day 2 Sets Reps Weight RPE Last Set BE Range
<---Insert
Competition Squat 1 5 @ 5-6 RPE Weight 165
Competition Squat 1 5 #VALUE!
Competition Squat 3 5 #VALUE!
Larsen Competiton
Bench Press 0-1-0 1 8 100
Larsen Competiton
Bench Press 0-1-0 1 8 105
Larsen Competiton
Bench Press 0-1-0 1 8 110
<---Insert
Sumo Deadlift 1 8 @ 2-3 RPE Weight 150
<---Insert
Sumo Deadlift 1 8 @ 4 RPE Weight 160
Belt Squat/Leg
Press/Hack Squat 1 12 @ 8 RPE
Belt Squat/Leg @ 8 RPE each
Press/Hack Squat 2 set Same Weight

Week 1
Day 3 Sets Reps Weight RPE Last Set BE Range
Competition Bench Press <---Insert
0-1-0 1 5 @ 6.5 RPE Weight 130
Competition Bench Press <---Insert
0-1-0 1 1 @ 6 RPE Weight 145

Competition Bench Press

0-1-0 1 5 #VALUE!
Competition Bench Press
0-1-0 3 5 #VALUE!

Machine Chest Press or @ 8 RPE each

Dumbbell Bench Press 2 10 set

Do 10 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
Machine Chest Press or repeat 1 more
Dumbbell Bench Press time for a total
Drop-Set and Rest-Pause 1 10+ of 3 sets

Row of Choice 1 12 @ 8 RPE

@ 8 RPE each
Row of Choice 3 set Same Weight
Tricep Extension of @ 8-9 RPE
Choice 2 12 each set

Do 12 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
Tricep Extension of repeat 1 more
Choice Drop-Set and time for a total
Rest-Pause 1 12+ of 3 sets
@ 8-9 RPE
Bicep Curl of Choice 2 12 each set
 Do 12 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
repeat 1 more
Bicep Curl of Choice time for a total
Drop-Set and Rest-Pause 1 12+ of 3 sets

Week 1
Day 4 Sets Reps Weight RPE Last Set BE Range
Competition Pause Squat <---Insert
0-1-0 1 4 @ 3-4 RPE Weight 145
Competition Pause Squat <---Insert
0-1-0 1 4 @ 4-5 RPE Weight 155
Competition Squat 2 7 130
<---Insert
Sumo Deadlift 1 5 @ 5 RPE Weight 190
<---Insert
Sumo Deadlift 1 1 @ 5-6 RPE Weight 220
Sumo Deadlift 1 5 #VALUE!
Sumo Pause Deadlift 0-1-
0 2 5 #VALUE!
45 Degree
Hyperextensions/Dumbb @ 8 RPE each
ell RDLs 3 10-12 set
Reverse Lunges @ 7 RPE each
(Optional) 2 12 set
 own copy to edit, make sure to click File —> Make A Copy to your own Google Drive. This wor

ns on how to use the program, watch this Youtube https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

ximum Effort, could not have done another rep Monday
ybe had 1 more rep left in the tank Squat

d 1 more rep left in the tank Bench Secondary Bench

ybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
ybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
ybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight

130 #VALUE! #VALUE! 1 4 @ 5-6 RPE

140 #VALUE! #VALUE! 1 4 @ 6-7 RPE

#VALUE! #VALUE! 3 6 #VALUE!

1 12 @ 8 RPE
@ 8 RPE each
2 set Same Weight
@ 8 RPE each
2 8 set
@ 8 RPE each
2 15 set

1 12 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 12 each set
 Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 12+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight

175 #VALUE! #VALUE! 1 5 @ 6-7 RPE

#VALUE! #VALUE! 1 5 #VALUE!
#VALUE! #VALUE! 3 5 #VALUE!

45 800 1 8 100

47.5 840 1 8 105

50 880 1 8 110

160 #VALUE! #VALUE! 1 8 @ 4-5 RPE

170 #VALUE! #VALUE! 1 8 @ 5 RPE

1 12 @ 8 RPE
@ 8 RPE each
2 set Same Weight

Week 2
TE Range KG Volume Sets Reps Weight

140 #VALUE! #VALUE! 1 5 @ 7 RPE

155 #VALUE! #VALUE! 1 1 @ 6 RPE

#VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE!

#VALUE! #VALUE! #VALUE! 5 #VALUE!

@ 8 RPE each
2 10 set

Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets

1 12 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 12 each set

Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 12+ of 3 sets
@ 8-9 RPE
2 12 each set
 Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 12+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight

155 #VALUE! #VALUE! 1 4 @ 4-5 RPE

165 #VALUE! #VALUE! 1 4 @ 5-6 RPE

60 1820 2 7 140

200 #VALUE! #VALUE! 1 5 @ 6 RPE

230 #VALUE! #VALUE! 1 1 @ 6 RPE

#VALUE! #VALUE! 1 5 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

@ 8 RPE each
3 10-12 set
@ 7 RPE each
2 12 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ogle Drive. This works best if downloaded from a Desktop/Laptop, and then can be accessed th

commended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat

Tertiary Bench Primary Bench

Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set BE Range TE Range KG Volume Sets

<---Insert
Weight 125 135 #VALUE! #VALUE! 1

<---Insert
Weight 130 140 #VALUE! #VALUE! 1

#VALUE! #VALUE! 3

2
 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 170 180 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3

45 800 1

47.5 840 1

50 880 1
<---Insert
Weight 155 165 #VALUE! #VALUE! 1
<---Insert
Weight 165 180 #VALUE! #VALUE! 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 135 140 #VALUE! #VALUE! 1
<---Insert
Weight 145 155 #VALUE! #VALUE! 1

@ 7 RPE
stop---> Drop
to below sets
and enter how
many sets you
did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!

2
 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 150 160 #VALUE! #VALUE! 1
<---Insert
Weight 160 170 #VALUE! #VALUE! 1
62.5 1960 2
<---Insert
Weight 195 205 #VALUE! #VALUE! 1
<---Insert
Weight 220 235 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
can be accessed through Phone/IPad.

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
4 @ 6 RPE Weight 130 135 #VALUE! #VALUE!

<---Insert
4 @ 7 RPE Weight 135 145 #VALUE! #VALUE!

6 #VALUE! #VALUE! #VALUE!

12 @ 8 RPE
@ 8 RPE each
set Same Weight
@ 8 RPE each
8 set
@ 8 RPE each
15 set

12 @ 8 RPE
@ 8 RPE each
set Same Weight
@ 8-9 RPE
12 each set
 Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
12+ total of 3 sets

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
5 @ 7-8 RPE Weight 175 185 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!

8 105 47.5 840

8 110 50 880

8 115 52.5 920

<---Insert
8 @ 4-5 RPE Weight 165 175 #VALUE! #VALUE!
<---Insert
8 @ 6 RPE Weight 175 185 #VALUE! #VALUE!

12 @ 8 RPE
@ 8 RPE each
set Same Weight

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
5 @ 7.5 RPE Weight 135 145 #VALUE! #VALUE!
<---Insert
1 @ 7 RPE Weight 150 160 #VALUE! #VALUE!

@ 7.5 RPE
stop---> Drop
to below sets
and enter how
many sets you
5 #VALUE! did #VALUE! #VALUE!
 5 #VALUE! #VALUE! #VALUE!

@ 8 RPE each
10 set

Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
10+ total of 3 sets

12 @ 8 RPE
@ 8 RPE each
set Same Weight
@ 8-9 RPE
12 each set

Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
12+ total of 3 sets
@ 8-9 RPE
12 each set
 Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
12+ total of 3 sets

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
4 @ 5-6 RPE Weight 155 165 #VALUE! #VALUE!
<---Insert
4 @ 6-7 RPE Weight 165 175 #VALUE! #VALUE!
7 145 65 2030
<---Insert
5 @ 7 RPE Weight 200 215 #VALUE! #VALUE!
<---Insert
1 @ 6.5 RPE Weight 225 240 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

@ 8 RPE each
10-12 set
@ 7 RPE each
12 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set BE Range TE Range

<---Insert
1 4 @ 6-7 RPE Weight 130 140

<---Insert
1 4 @ 7-8 RPE Weight 135 145

3 6 #VALUE!

1 12 @ 8 RPE
@ 8 RPE each
2 set Same Weight
@ 8 RPE each
2 8 set
@ 8 RPE each
2 15 set

1 12 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 12 each set
 Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 12+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 5 @ 8-9 RPE Weight 180 190
1 5 #VALUE!
3 5 #VALUE!

1 8 105

1 8 110

1 8 115
<---Insert
1 8 @ 5-6 RPE Weight 170 180
<---Insert
1 8 @ 7 RPE Weight 180 190

1 12 @ 8 RPE
@ 8 RPE each
2 set Same Weight

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 5 @ 8 RPE Weight 140 145
<---Insert
1 1 @ 7 RPE Weight 150 160

@ 8 RPE
stop---> Drop
to below sets
and enter how
many sets you
1+ (4 total sets) 5 #VALUE! did
#VALUE! 5 #VALUE!

@ 8 RPE each
2 10 set

Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets

1 12 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 12 each set

Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 12+ of 3 sets
@ 8-9 RPE
2 12 each set
 Do 12 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 12+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 4 @ 6-7 RPE Weight 160 170
<---Insert
1 4 @ 7-8 RPE Weight 170 180
2 7 150
<---Insert
1 5 @ 8 RPE Weight 210 220
<---Insert
1 1 @ 7 RPE Weight 230 245
1 5 #VALUE!

2 5 #VALUE!

@ 8 RPE each
3 10-12 set
@ 7 RPE each
2 12 set

ume Totals
 Week 5
KG Volume Day 1 Sets Reps
Close Grip Bench Press 0-
1-0 (2-3 fingers in from
#VALUE! #VALUE! normal grip) 1 3
Close Grip Bench Press 0-
1-0 (2-3 fingers in from
#VALUE! #VALUE! normal grip) 1 3
Close Grip Bench Press 0-
1-0 (2-3 fingers in from
#VALUE! #VALUE! normal grip) 3 5
Incline Dumbbell Bench
Press (Optional) 2 12
Incline Dumbbell Bench
Press (Optional) N/A N/A

Row of Choice 1 8

Row of Choice 2 15

Pulldown of Choice 3 12

Pulldown of Choice N/A N/A

Side Lateral of Choice 2 12

 Side Lateral of Choice
Drop-Set and Rest-Pause N/A N/A

Week 5
KG Volume Day 2 Sets Reps

#VALUE! #VALUE! Competition Squat 1 4

#VALUE! #VALUE! Competition Squat 1 4
#VALUE! #VALUE! Competition Squat 3 4
Larsen Competiton Bench
47.5 840 Press 0-1-0 1 7
Larsen Competiton Bench
50 880 Press 0-1-0 1 7
Larsen Competiton Bench
52.5 920 Press 0-1-0 1 7

#VALUE! #VALUE! Sumo Deadlift 1 6

#VALUE! #VALUE! Sumo Deadlift 1 6

Belt Squat/Leg Press/Hack
Squat 2 12
Belt Squat/Leg Press/Hack
Squat N/A N/A

Week 5
KG Volume Day 3 Sets Reps
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 4
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 1

Competition Bench Press

#VALUE! #VALUE! 0-1-0 1 4
 Competition Bench Press
#VALUE! #VALUE! 0-1-0 3 4

Machine Chest Press or

Dumbbell Bench Press 2 10

Machine Chest Press or

Dumbbell Bench Press
Drop-Set and Rest-Pause N/A N/A

Row of Choice 3 12

Row of Choice N/A N/A

Tricep Extension of Choice 2 12

Tricep Extension of Choice

Drop-Set and Rest-Pause N/A N/A

Bicep Curl of Choice 2 12

 Bicep Curl of Choice Drop-
Set and Rest-Pause N/A N/A

Week 5
KG Volume Day 4 Sets Reps
Competition Pause Squat
#VALUE! #VALUE! 0-1-0 1 3
Competition Pause Squat
#VALUE! #VALUE! 0-1-0 1 3
67.5 2100 Competition Squat 2 6

#VALUE! #VALUE! Sumo Deadlift 1 4

#VALUE! #VALUE! Sumo Deadlift 1 1

#VALUE! #VALUE! Sumo Deadlift 1 4

#VALUE! #VALUE! Sumo Pause Deadlift 0-1-0 1 4

45 Degree
Hyperextensions/Dumbbell
RDLs 2 10-12

Reverse Lunges 1 12

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

N/A

@ 6-7 RPE
@ 6-7 RPE
each set
@ 6-7 RPE
each set

N/A
@ 7 RPE each
set
 N/A

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!

100 45 700

105 47.5 735

110 50 770

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

N/A

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

 #VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

N/A
@ 6-7 RPE
each set

N/A
@ 7 RPE each
set

N/A
@ 7 RPE each
set
 N/A

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

135 60 1620

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

@ 6 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 HOW TO
DOWNLOAD
-----------------
To have your own copy to edit, ma
>
Deadlift

For instructions on how to use the

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not have do
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in the ta

9 Had 1 more rep left in the tank

8.5 Maybe had 2 more reps left in the

8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the
6 Had 4 more reps left in the tank

Week 1
Day 1 Sets Reps Weight RPE Last Set BE Range
Competition Bench Press <---Insert
0-1-0 1 3 @ 5 RPE Weight 225
Competition Bench Press <---Insert
0-1-0 1 3 @ 6 RPE Weight 235
Competition Bench Press
0-1-0 3 5 #VALUE!
Incline Dumbbell Bench
Press (Optional) 1 10 @ 8 RPE
Incline Dumbbell Bench @ 8 RPE each
Press (Optional) 2 set Same Weight
@ 8 RPE each
Row of Choice 2 7 set
@ 8 RPE each
Row of Choice 2 12 set

Pulldown of Choice 1 10 @ 8 RPE

@ 8 RPE each
Pulldown of Choice 3 set Same Weight
@ 8-9 RPE
Side Lateral of Choice 2 10 each set
 Do 10 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
repeat 1 more
Side Lateral of Choice time for a total
Drop-Set and Rest-Pause 1 10+ of 3 sets

Week 1
Day 2 Sets Reps Weight RPE Last Set BE Range
<---Insert
Competition Squat 1 4 @ 5-6 RPE Weight 300
<---Insert
Competition Squat 1 1 @ 5-6 RPE Weight 330
Competition Squat 4 4 #VALUE!

Larsen Close Grip Bench

Press 0-1-0 (2-3 fingers in
from normal grip) 1 7 170

Larsen Close Grip Bench

Press 0-1-0 (2-3 fingers in
from normal grip) 1 7 180

Larsen Close Grip Bench

Press 0-1-0 (2-3 fingers in
from normal grip) 1 7 190
<---Insert
Sumo Deadlift 1 7 @ 2-3 RPE Weight 295
<---Insert
Sumo Deadlift 1 7 @ 4 RPE Weight 315
Belt Squat/Leg
Press/Hack Squat 1 10 @ 8 RPE
Belt Squat/Leg @ 8 RPE each
Press/Hack Squat 2 set Same Weight

Week 1
Day 3 Sets Reps Weight RPE Last Set BE Range
Competition Bench Press <---Insert
0-1-0 1 1 @ 6-7 RPE Weight 255
Competition Bench Press <---Insert
0-1-0 1 4 @ 6.5 RPE Weight 235

Competition Bench Press

0-1-0 1 4 #VALUE!
Competition Bench Press
0-1-0 3 4 #VALUE!

Machine Chest Press or @ 8 RPE each

Dumbbell Bench Press 2 8 set

Do 8 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
Machine Chest Press or repeat 1 more
Dumbbell Bench Press time for a total
Drop-Set and Rest-Pause 1 8+ of 3 sets

Row of Choice 1 10 @ 8 RPE

@ 8 RPE each
Row of Choice 3 set Same Weight
Tricep Extension of @ 8-9 RPE
Choice 2 10 each set

Do 10 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
Tricep Extension of repeat 1 more
Choice Drop-Set and time for a total
Rest-Pause 1 10+ of 3 sets
@ 8-9 RPE
Bicep Curl of Choice 2 10 each set
 Do 10 reps to @
8-9 RPE, rest
20 seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @ 8-
9 RPE, and
repeat 1 more
Bicep Curl of Choice time for a total
Drop-Set and Rest-Pause 1 10+ of 3 sets

Week 1
Day 4 Sets Reps Weight RPE Last Set BE Range
<---Insert
Competition Squat 1 3 @ 3-4 RPE Weight 285
<---Insert
Competition Squat 1 3 @ 4-5 RPE Weight 300
Competition Pause Squat
0-1-0 2 6 #VALUE!
<---Insert
Sumo Deadlift 1 1 @ 6 RPE Weight 420
<---Insert
Sumo Deadlift 1 4 @ 4-5 RPE Weight 365
Sumo Deadlift 1 4 #VALUE!
Sumo Pause Deadlift 0-1-
0 2 4 #VALUE!
45 Degree
Hyperextensions/Dumbb @ 8 RPE each
ell RDLs 3 8-10 set
Reverse Lunges @ 7 RPE each
(Optional) 2 10 set
 own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

ns on how to use the program, watch this Youtube https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

ximum Effort, could not have done another rep Monday
ybe had 1 more rep left in the tank Squat

d 1 more rep left in the tank Bench Secondary Bench

ybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
ybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
ybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight

240 #VALUE! #VALUE! 1 3 @ 5-6 RPE

250 #VALUE! #VALUE! 1 3 @ 6-7 RPE

#VALUE! #VALUE! 3 5 #VALUE!

1 10 @ 8 RPE
@ 8 RPE each
2 set Same Weight
@ 8 RPE each
2 7 set
@ 8 RPE each
2 12 set

1 10 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 10 each set
 Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight

320 #VALUE! #VALUE! 1 4 @ 6-7 RPE

350 #VALUE! #VALUE! 1 1 @ 6 RPE

#VALUE! #VALUE! 4 4 #VALUE!

77.5 1190 1 7 175

82.5 1260 1 7 185

85 1330 1 7 195

315 #VALUE! #VALUE! 1 7 @ 4-5 RPE

335 #VALUE! #VALUE! 1 7 @ 5 RPE

1 10 @ 8 RPE
@ 8 RPE each
2 set Same Weight

Week 2
TE Range KG Volume Sets Reps Weight

270 #VALUE! #VALUE! 1 1 @ 7 RPE

245 #VALUE! #VALUE! 1 4 @ 7 RPE

#VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE!

#VALUE! #VALUE! #VALUE! 4 #VALUE!

@ 8 RPE each
2 8 set

Do 8 reps to @
8-9 RPE, rest
20 seconds
and drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 8+ of 3 sets

1 10 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 10 each set

Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets
@ 8-9 RPE
2 10 each set
 Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight

305 #VALUE! #VALUE! 1 3 @ 4-5 RPE

320 #VALUE! #VALUE! 1 3 @ 5-6 RPE

#VALUE! #VALUE! 2 6 #VALUE!

445 #VALUE! #VALUE! 1 1 @ 6.5 RPE

385 #VALUE! #VALUE! 1 4 @ 5-6 RPE

#VALUE! #VALUE! 1 4 #VALUE!

#VALUE! #VALUE! 2 4 #VALUE!

@ 8 RPE each
3 8-10 set
@ 7 RPE each
2 10 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ogle Drive.

commended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat

Tertiary Bench Primary Bench

Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 230 245 #VALUE! #VALUE! 1
<---Insert
Weight 240 255 #VALUE! #VALUE! 1

#VALUE! #VALUE! 3

2
 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 310 330 #VALUE! #VALUE! 1
<---Insert
Weight 335 355 #VALUE! #VALUE! 1
#VALUE! #VALUE! 4

80 1225 1

85 1295 1

87.5 1365 1
<---Insert
Weight 310 330 #VALUE! #VALUE! 1
<---Insert
Weight 330 350 #VALUE! #VALUE! 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 260 275 #VALUE! #VALUE! 1
 <---Insert
Weight 235 250 #VALUE! #VALUE! 1

@ 7 RPE
stop---> Drop
to below sets
and enter how
many sets you
did #VALUE! #VALUE! 1+ (4 total sets)

#VALUE! #VALUE! #VALUE!

2
 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 295 315 #VALUE! #VALUE! 1
<---Insert
Weight 310 330 #VALUE! #VALUE! 1

#VALUE! #VALUE! 2
<---Insert
Weight 425 450 #VALUE! #VALUE! 1
<---Insert
Weight 375 400 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Reps Weight RPE Last Set BE Range TE Range KG Volume
<---Insert
3 @ 6 RPE Weight 235 245 #VALUE! #VALUE!
<---Insert
3 @ 7 RPE Weight 245 260 #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

10 @ 8 RPE
@ 8 RPE each
set Same Weight
@ 8 RPE each
7 set
@ 8 RPE each
12 set

10 @ 8 RPE
@ 8 RPE each
set Same Weight
@ 8-9 RPE
10 each set
 Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
10+ total of 3 sets

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
4 @ 7-8 RPE Weight 320 340 #VALUE! #VALUE!
<---Insert
1 @ 6.5 RPE Weight 340 360 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!

7 180 82.5 1260

7 190 85 1330

7 200 90 1400
<---Insert
7 @ 4-5 RPE Weight 325 345 #VALUE! #VALUE!
<---Insert
7 @ 6 RPE Weight 345 365 #VALUE! #VALUE!

10 @ 8 RPE
@ 8 RPE each
set Same Weight

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
1 @ 7.5 RPE Weight 265 280 #VALUE! #VALUE!
 <---Insert
4 @ 7.5 RPE Weight 240 255 #VALUE! #VALUE!

@ 7.5 RPE
stop---> Drop
to below sets
and enter how
many sets you
4 #VALUE! did #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

@ 8 RPE each
8 set

Do 8 reps to @
8-9 RPE, rest
20 seconds
and drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
8+ total of 3 sets

10 @ 8 RPE
@ 8 RPE each
set Same Weight
@ 8-9 RPE
10 each set

Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
10+ total of 3 sets
@ 8-9 RPE
10 each set
 Do 10 reps to
@ 8-9 RPE,
rest 20
seconds and
drop 1 pin
setting/5lbs.
each hand/10-
15% load,
then AMRAP to
@ 8-9 RPE,
and repeat 1
more time for a
10+ total of 3 sets

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
3 @ 5-6 RPE Weight 305 325 #VALUE! #VALUE!
<---Insert
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!

6 #VALUE! #VALUE! #VALUE!

<---Insert
1 @ 7 RPE Weight 435 460 #VALUE! #VALUE!
<---Insert
4 @ 6-7 RPE Weight 390 410 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

@ 8 RPE each
8-10 set
@ 7 RPE each
10 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 3 @ 6-7 RPE Weight 235 250
<---Insert
1 3 @ 7-8 RPE Weight 245 265

3 5 #VALUE!

1 10 @ 8 RPE
@ 8 RPE each
2 set Same Weight
@ 8 RPE each
2 7 set
@ 8 RPE each
2 12 set

1 10 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 10 each set
 Do 10 reps to
@ 8-9 RPE,
rest 20 seconds
and drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 4 @ 8-9 RPE Weight 330 350
<---Insert
1 1 @ 7 RPE Weight 345 370
4 4 #VALUE!

1 7 180

1 7 190

1 7 200
<---Insert
1 7 @ 5-6 RPE Weight 335 355
<---Insert
1 7 @ 7 RPE Weight 360 380

1 10 @ 8 RPE
@ 8 RPE each
2 set Same Weight

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 1 @ 8 RPE Weight 270 285
 <---Insert
1 4 @ 8 RPE Weight 245 260

@ 8 RPE
stop---> Drop to
below sets and
enter how
many sets you
1+ (4 total sets) 4 #VALUE! did

#VALUE! 4 #VALUE!

@ 8 RPE each
2 8 set

Do 8 reps to @
8-9 RPE, rest
20 seconds
and drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 8+ of 3 sets

1 10 @ 8 RPE
@ 8 RPE each
3 set Same Weight
@ 8-9 RPE
2 10 each set

Do 10 reps to
@ 8-9 RPE,
rest 20 seconds
and drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets
@ 8-9 RPE
2 10 each set
 Do 10 reps to
@ 8-9 RPE,
rest 20 seconds
and drop 1 pin
setting/5lbs.
each hand/10-
15% load, then
AMRAP to @
8-9 RPE, and
repeat 1 more
time for a total
1 10+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 3 @ 6-7 RPE Weight 315 335
<---Insert
1 3 @ 7-8 RPE Weight 330 350

2 6 #VALUE!
<---Insert
1 1 @ 8 RPE Weight 445 475
<---Insert
1 4 @ 7-8 RPE Weight 400 425
1 4 #VALUE!

2 4 #VALUE!

@ 8 RPE each
3 8-10 set
@ 7 RPE each
2 10 set

ume Totals
 Week 5
KG Volume Day 1 Sets Reps
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 2
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 2
Competition Bench Press
#VALUE! #VALUE! 0-1-0 3 4
Incline Dumbbell Bench
Press (Optional) 2 10
Incline Dumbbell Bench
Press (Optional) N/A N/A

Row of Choice 2 7

Row of Choice 2 12

Pulldown of Choice 3 10

Pulldown of Choice N/A N/A

Side Lateral of Choice 2 10

 Side Lateral of Choice
Drop-Set and Rest-Pause N/A N/A

Week 5
KG Volume Day 2 Sets Reps

#VALUE! #VALUE! Competition Squat 1 3

#VALUE! #VALUE! Competition Squat 1 1

#VALUE! #VALUE! Competition Squat 3 3

Larsen Close Grip Bench

Press 0-1-0 (2-3 fingers in
82.5 1260 from normal grip) 1 6

Larsen Close Grip Bench

Press 0-1-0 (2-3 fingers in
85 1330 from normal grip) 1 6

Larsen Close Grip Bench

Press 0-1-0 (2-3 fingers in
90 1400 from normal grip) 1 6

#VALUE! #VALUE! Sumo Deadlift 1 5

#VALUE! #VALUE! Sumo Deadlift 1 5

Belt Squat/Leg
Press/Hack Squat 2 10
Belt Squat/Leg
Press/Hack Squat N/A N/A

Week 5
KG Volume Day 3 Sets Reps
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 1
 Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 3

Competition Bench Press

#VALUE! #VALUE! 0-1-0 1 3
Competition Bench Press
#VALUE! #VALUE! 0-1-0 3 3

Machine Chest Press or

Dumbbell Bench Press 2 8

Machine Chest Press or

Dumbbell Bench Press
Drop-Set and Rest-Pause N/A N/A

Row of Choice 3 10

Row of Choice N/A N/A

Tricep Extension of
Choice 2 10

Tricep Extension of
Choice Drop-Set and
Rest-Pause N/A N/A

Bicep Curl of Choice 2 10

 Bicep Curl of Choice
Drop-Set and Rest-Pause N/A N/A

Week 5
KG Volume Day 4 Sets Reps

#VALUE! #VALUE! Competition Squat 1 2

#VALUE! #VALUE! Competition Squat 1 2

Competition Pause Squat
#VALUE! #VALUE! 0-1-0 2 5

#VALUE! #VALUE! Sumo Deadlift 1 1

#VALUE! #VALUE! Sumo Deadlift 1 3

#VALUE! #VALUE! Sumo Deadlift 1 3
Sumo Pause Deadlift 0-1-
#VALUE! #VALUE! 0 1 3
45 Degree
Hyperextensions/Dumbb
ell RDLs 2 8-10

Reverse Lunges 1 10

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

N/A

@ 6-7 RPE
@ 6-7 RPE
each set
@ 6-7 RPE
each set

N/A
@ 7 RPE each
set
 N/A

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

170 77.5 1020

180 82.5 1080

190 85 1140

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

N/A

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

 #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

N/A
@ 6-7 RPE
each set

N/A
@ 7 RPE each
set

N/A
@ 7 RPE each
set
 N/A

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

@ 6 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 HOW TO
DOWNLOAD
-----------------
To have your own copy to edit, ma
>
Deadlift

For instructions on how to use the

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not have do
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in the ta

9 Had 1 more rep left in the tank

8.5 Maybe had 2 more reps left in the

8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the
6 Had 4 more reps left in the tank

Week 1
Day 1 Sets Reps Weight RPE Last Set BE Range
Competition Bench Press <---Insert
0-1-0 1 2 @ 6 RPE Weight 245
Competition Bench Press
0-1-0 1 4 #VALUE!
Competition Bench Press
0-1-0 3 4 #VALUE!
Incline Dumbbell Bench @ 7-8 RPE
Press (Optional) 3 8 each set
@ 7-8 RPE
Row of Choice 2 6 each set
@ 7-8 RPE
Row of Choice 2 10 each set
@ 7-8 RPE
Pulldown of Choice 4 8 each set
@ 8-9 RPE
Side Lateral of Choice 3 8 each set

Week 1
Day 2 Sets Reps Weight RPE Last Set BE Range
<---Insert
Competition Squat 1 1 @ 7 RPE Weight 345
<---Insert
Competition Squat 1 3 @ 4-5 RPE Weight 300
Competition Squat 2 3 #VALUE!
Competition Squat 2 5 #VALUE!
Larsen Competition
Bench Press 0-1-0 1 6 185
Larsen Competition
Bench Press 0-1-0 1 6 195
Larsen Competition
Bench Press 0-1-0 1 6 205
<---Insert
Sumo Deadlift 1 6 @ 2-3 RPE Weight 310
<---Insert
Sumo Deadlift 1 6 @ 4 RPE Weight 330
Belt Squat/Leg @ 7-8 RPE
Press/Hack Squat 3 8 each set

Week 1
Day 3 Sets Reps Weight RPE Last Set BE Range
Competition Bench Press <---Insert
0-1-0 1 1 @ 7 RPE Weight 260
Competition Bench Press <---Insert
0-1-0 1 3 @ 6.5 RPE Weight 240

Competition Bench Press

0-1-0 1 3 #VALUE!
Competition Bench Press
0-1-0 3 3 #VALUE!

Machine Chest Press or

Dumbbell Bench Press 1 6 @ 7-8 RPE

Machine Chest Press or @ 7-8 RPE

Dumbbell Bench Press 2 10 each set
@ 7-8 RPE
Row of Choice 4 8 each set
Tricep Extension of @ 8-9 RPE
Choice 3 8 each set
@ 8-9 RPE
Bicep Curl of Choice 3 8 each set

Week 1
Day 4 Sets Reps Weight RPE Last Set BE Range
<---Insert
Competition Squat 1 2 @ 4-5 RPE Weight 310
Competition Squat 1 2 #VALUE!
Competition Pause Squat
0-1-0 2 5 #VALUE!
 <---Insert
Sumo Deadlift 1 1 @ 6 RPE Weight 420
<---Insert
Sumo Deadlift 1 3 @ 4-5 RPE Weight 375
Sumo Deadlift 1 3 #VALUE!
Sumo Pause Deadlift 0-1-
0 2 5 #VALUE!
45 Degree
Hyperextensions/Dumbb @ 8 RPE each
ell RDLs 3 6-8 set
Reverse Lunges @ 7 RPE each
(Optional) 2 8 set
 own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

ns on how to use the program, watch this Youtube https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

ximum Effort, could not have done another rep Monday
ybe had 1 more rep left in the tank Squat

d 1 more rep left in the tank Bench Secondary Bench

ybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
ybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
ybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight

260 #VALUE! #VALUE! 1 2 @ 6-7 RPE

#VALUE! #VALUE! 1 4 #VALUE!

#VALUE! #VALUE! 3 4 #VALUE!

@ 7-8 RPE
3 8 each set
@ 7-8 RPE
2 6 each set
@ 7-8 RPE
2 10 each set
@ 7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

370 #VALUE! #VALUE! 1 1 @ 7.5 RPE

320 #VALUE! #VALUE! 1 3 @ 5-6 RPE

#VALUE! #VALUE! 2 3 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
 85 1110 1 6 185

87.5 1170 1 6 195

92.5 1230 1 6 210

330 #VALUE! #VALUE! 1 6 @ 4-5 RPE

350 #VALUE! #VALUE! 1 6 @ 5 RPE

@ 7-8 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

275 #VALUE! #VALUE! 1 1 @ 7.5 RPE

255 #VALUE! #VALUE! 1 3 @ 7 RPE

#VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE!

#VALUE! #VALUE! #VALUE! 3 #VALUE!

1 6 @ 7-8 RPE

@ 7-8 RPE
2 10 each set
@ 7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 each set
@ 8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

330 #VALUE! #VALUE! 1 2 @ 5-6 RPE

#VALUE! #VALUE! 1 2 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

445 #VALUE! #VALUE! 1 1 @ 7 RPE

400 #VALUE! #VALUE! 1 3 @ 5-6 RPE

#VALUE! #VALUE! 1 3 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

@ 8 RPE each
3 6-8 set
@ 7 RPE each
2 8 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ogle Drive.

commended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat

Tertiary Bench Primary Bench

Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 245 265 #VALUE! #VALUE! 1

#VALUE! #VALUE! 1

#VALUE! #VALUE! 3

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 350 375 #VALUE! #VALUE! 1
<---Insert
Weight 310 330 #VALUE! #VALUE! 1
#VALUE! #VALUE! 2
#VALUE! #VALUE! 2
 85 1110 1

87.5 1170 1

95 1260 1
<---Insert
Weight 325 345 #VALUE! #VALUE! 1
<---Insert
Weight 345 365 #VALUE! #VALUE! 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 265 280 #VALUE! #VALUE! 1
<---Insert
Weight 245 260 #VALUE! #VALUE! 1

@ 7 RPE
stop---> Drop
to below sets
and enter how
many sets you
did #VALUE! #VALUE! 1+ (4 total sets)

#VALUE! #VALUE! #VALUE!

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2
<---Insert
Weight 435 460 #VALUE! #VALUE! 1
<---Insert
Weight 390 410 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Reps Weight RPE Last Set BE Range TE Range KG Volume
<---Insert
2 @ 7 RPE Weight 250 265 #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

@ 7-8 RPE
8 each set
@ 7-8 RPE
6 each set
@ 7-8 RPE
10 each set
@ 7-8 RPE
8 each set
@ 8-9 RPE
8 each set

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
1 @ 8 RPE Weight 360 380 #VALUE! #VALUE!
<---Insert
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
 6 185 85 1110

6 195 87.5 1170

6 210 95 1260
<---Insert
6 @ 4-5 RPE Weight 335 355 #VALUE! #VALUE!
<---Insert
6 @ 6 RPE Weight 360 380 #VALUE! #VALUE!
@ 7-8 RPE
8 each set

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
1 @ 8 RPE Weight 270 285 #VALUE! #VALUE!
<---Insert
3 @ 7.5 RPE Weight 245 265 #VALUE! #VALUE!

@ 7.5 RPE
stop---> Drop to
below sets and
enter how
many sets you
3 #VALUE! did #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

6 @ 7-8 RPE

@ 7-8 RPE
10 each set
@ 7-8 RPE
8 each set
@ 8-9 RPE
8 each set
@ 8-9 RPE
8 each set

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

 <---Insert
1 @ 8 RPE Weight 445 475 #VALUE! #VALUE!
<---Insert
3 @ 6-7 RPE Weight 400 425 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

@ 8 RPE each
6-8 set
@ 7 RPE each
8 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 2 @ 7-8 RPE Weight 255 270

1 4 #VALUE!

3 4 #VALUE!
@ 7-8 RPE
3 8 each set
@ 7-8 RPE
2 6 each set
@ 7-8 RPE
2 10 each set
@ 7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 each set

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 1 @ 8-9 RPE Weight 365 385
<---Insert
1 3 @ 7-8 RPE Weight 330 350
2 3 #VALUE!
2 5 #VALUE!
 1 6 190

1 6 200

1 6 215
<---Insert
1 6 @ 5-6 RPE Weight 350 370
<---Insert
1 6 @ 7 RPE Weight 370 390
@ 7-8 RPE
3 8 each set

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 1 @ 8-9 RPE Weight 275 290
<---Insert
1 3 @ 8 RPE Weight 250 265

@ 8 RPE
stop---> Drop
to below sets
and enter how
many sets you
1+ (4 total sets) 3 #VALUE! did

#VALUE! 3 #VALUE!

1 6 @ 7-8 RPE

@ 7-8 RPE
2 10 each set
@ 7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 each set
@ 8-9 RPE
3 8 each set

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!

2 5 #VALUE!
 <---Insert
1 1 @ 8-9 RPE Weight 455 485
<---Insert
1 3 @ 7-8 RPE Weight 410 440
1 3 #VALUE!

2 5 #VALUE!

@ 8 RPE each
3 6-8 set
@ 7 RPE each
2 8 set

ume Totals
 Week 5
KG Volume Day 1 Sets Reps
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 1
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 3
Competition Bench Press
#VALUE! #VALUE! 0-1-0 3 3
Incline Dumbbell Bench
Press (Optional) 2 8

Row of Choice 1 6

Row of Choice 2 10

Pulldown of Choice 3 8

Side Lateral of Choice 2 8

Week 5
KG Volume Day 2 Sets Reps

#VALUE! #VALUE! Competition Squat 1 1

#VALUE! #VALUE! Competition Squat 1 2

#VALUE! #VALUE! Competition Squat 1 2
#VALUE! #VALUE! Competition Squat 2 4
 Larsen Competition
85 1140 Bench Press 0-1-0 1 5
Larsen Competition
90 1200 Bench Press 0-1-0 1 5
Larsen Competition
97.5 1290 Bench Press 0-1-0 1 5

#VALUE! #VALUE! Sumo Deadlift 1 4

#VALUE! #VALUE! Sumo Deadlift 1 4

Belt Squat/Leg
Press/Hack Squat 2 8

Week 5
KG Volume Day 3 Sets Reps
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 1
Competition Bench Press
#VALUE! #VALUE! 0-1-0 1 2

Competition Bench Press

#VALUE! #VALUE! 0-1-0 1 2
Competition Bench Press
#VALUE! #VALUE! 0-1-0 3 2

Machine Chest Press or

Dumbbell Bench Press 1 6

Machine Chest Press or

Dumbbell Bench Press 1 10

Row of Choice 3 8
Tricep Extension of
Choice 2 8

Bicep Curl of Choice 2 8

Week 5
KG Volume Day 4 Sets Reps

#VALUE! #VALUE! Competition Squat 1 1

#VALUE! #VALUE! Competition Squat 1 2
Competition Pause Squat
#VALUE! #VALUE! 0-1-0 2 4
 #VALUE! #VALUE! Sumo Deadlift 1 1

#VALUE! #VALUE! Sumo Deadlift 1 2

#VALUE! #VALUE! Sumo Deadlift 1 2
Sumo Pause Deadlift 0-1-
#VALUE! #VALUE! 0 1 4
45 Degree
Hyperextensions/Dumbb
ell RDLs 2 6-8

Reverse Lunges 1 8

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

@ 6-7 RPE
@ 6-7 RPE
each set
@ 6-7 RPE
each set
@ 7 RPE each
set

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
 180 82.5 900

190 85 950

200 90 1000

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE

@ 6-7 RPE
@ 6-7 RPE
each set
@ 7 RPE each
set
@ 7 RPE each
set

Weight RPE Last Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

@ 6 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 HOW TO
DOWNLOAD
-----------------
To have your own copy to edit, ma
>
Deadlift

For instructions on how to use the

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not have do
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in the ta

9 Had 1 more rep left in the tank

8.5 Maybe had 2 more reps left in the

8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the
6 Had 4 more reps left in the tank

Week 1
Day 1 Sets Reps Weight RPE Last Set BE Range
Competition Bench Press <---Insert
0-1-0 1 2 @ 6 RPE Weight 245
Competition Bench Press
0-1-0 1 4 #VALUE!
Competition Bench Press
0-1-0 3 4 #VALUE!
Incline Dumbbell Bench @ 7-8 RPE
Press (Optional) 3 8 each set
@ 7-8 RPE
Row of Choice 2 6 each set
@ 7-8 RPE
Row of Choice 2 10 each set
@ 7-8 RPE
Pulldown of Choice 4 8 each set
@ 8-9 RPE
Side Lateral of Choice 3 8 each set

Week 1
Day 2 Sets Reps Weight RPE Last Set BE Range
<---Insert
Competition Squat 1 1 @ 7 RPE Weight 345
<---Insert
Competition Squat 1 3 @ 4-5 RPE Weight 300

Competition Squat 2 3 #VALUE!

Competition Squat 2 5 #VALUE!
Larsen Competition
Bench Press 0-1-0 1 6 185
Larsen Competition
Bench Press 0-1-0 1 6 195
Larsen Competition
Bench Press 0-1-0 1 6 205
<---Insert
Sumo Deadlift 1 6 @ 2-3 RPE Weight 310
<---Insert
Sumo Deadlift 1 6 @ 4 RPE Weight 330
Belt Squat/Leg @ 7-8 RPE
Press/Hack Squat 3 8 each set

Week 1
Day 3 Sets Reps Weight RPE Last Set BE Range
Competition Bench Press <---Insert
0-1-0 1 1 @ 7 RPE Weight 260
Competition Bench Press <---Insert
0-1-0 1 3 @ 6.5 RPE Weight 240

Competition Bench Press

0-1-0 1 3 #VALUE!
Competition Bench Press
0-1-0 3 3 #VALUE!

Machine Chest Press or

Dumbbell Bench Press 1 6 @ 7-8 RPE

Machine Chest Press or @ 7-8 RPE

Dumbbell Bench Press 2 10 each set
@ 7-8 RPE
Row of Choice 4 8 each set
Tricep Extension of @ 8-9 RPE
Choice 3 8 each set
@ 8-9 RPE
Bicep Curl of Choice 3 8 each set

Week 1
Day 4 Sets Reps Weight RPE Last Set BE Range
<---Insert
Competition Squat 1 2 @ 4-5 RPE Weight 310
Competition Squat 1 2 #VALUE!
Competition Pause Squat
0-1-0 2 5 #VALUE!
<---Insert
Sumo Deadlift 1 1 @ 7 RPE Weight 435
<---Insert
Sumo Deadlift 1 3 @ 5-6 RPE Weight 390
Sumo Deadlift 1 3 #VALUE!
Sumo Pause Deadlift 0-1-
0 2 5 #VALUE!
45 Degree
Hyperextensions/Dumbb @ 8 RPE each
ell RDLs 3 6-8 set
Reverse Lunges @ 7 RPE each
(Optional) 2 8 set
 own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

ns on how to use the program, watch this Youtube https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

ximum Effort, could not have done another rep Monday
ybe had 1 more rep left in the tank Squat

d 1 more rep left in the tank Bench Secondary Bench

ybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
ybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
ybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight

260 #VALUE! #VALUE! 1 2 @ 6-7 RPE

#VALUE! #VALUE! 1 4 #VALUE!

#VALUE! #VALUE! 3 4 #VALUE!

@ 7-8 RPE
3 8 each set
@ 7-8 RPE
2 6 each set
@ 7-8 RPE
2 10 each set
@ 7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

370 #VALUE! #VALUE! 1 1 @ 7.5 RPE

320 #VALUE! #VALUE! 1 3 @ 5-6 RPE

#VALUE! #VALUE! 2 3 #VALUE!

 #VALUE! #VALUE! 2 5 #VALUE!

85 1110 1 6 185

87.5 1170 1 6 195

92.5 1230 1 6 210

330 #VALUE! #VALUE! 1 6 @ 4-5 RPE

350 #VALUE! #VALUE! 1 6 @ 5 RPE

@ 7-8 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

275 #VALUE! #VALUE! 1 1 @ 7.5 RPE

255 #VALUE! #VALUE! 1 3 @ 7 RPE

#VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE!

#VALUE! #VALUE! #VALUE! 3 #VALUE!

1 6 @ 7-8 RPE

@ 7-8 RPE
2 10 each set
@ 7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 each set
@ 8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

330 #VALUE! #VALUE! 1 2 @ 5-6 RPE

#VALUE! #VALUE! 1 2 #VALUE!
 #VALUE! #VALUE! 2 5 #VALUE!

460 #VALUE! #VALUE! 1 1 @ 8 RPE

410 #VALUE! #VALUE! 1 3 @ 6-7 RPE

#VALUE! #VALUE! 1 3 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

@ 8 RPE each
3 6-8 set
@ 7 RPE each
2 8 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ogle Drive.

commended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat

Tertiary Bench Primary Bench

Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 245 265 #VALUE! #VALUE! 1

#VALUE! #VALUE! 1

#VALUE! #VALUE! 3

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 350 375 #VALUE! #VALUE! 1
<---Insert
Weight 310 330 #VALUE! #VALUE! 1

#VALUE! #VALUE! 2
 #VALUE! #VALUE! 2

85 1110 1

87.5 1170 1

95 1260 1
<---Insert
Weight 325 345 #VALUE! #VALUE! 1
<---Insert
Weight 345 365 #VALUE! #VALUE! 1

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 265 280 #VALUE! #VALUE! 1
<---Insert
Weight 245 260 #VALUE! #VALUE! 1

@ 7 RPE
stop---> Drop
to below sets
and enter how
many sets you
did #VALUE! #VALUE! 1+ (4 total sets)

#VALUE! #VALUE! #VALUE!

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
 #VALUE! #VALUE! 2
<---Insert
Weight 445 475 #VALUE! #VALUE! 1
<---Insert
Weight 400 425 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Reps Weight RPE Last Set BE Range TE Range KG Volume
<---Insert
2 @ 7 RPE Weight 250 265 #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

@ 7-8 RPE
8 each set
@ 7-8 RPE
6 each set
@ 7-8 RPE
10 each set
@ 7-8 RPE
8 each set
@ 8-9 RPE
8 each set

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
1 @ 8 RPE Weight 360 380 #VALUE! #VALUE!
<---Insert
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

 5 #VALUE! #VALUE! #VALUE!

6 185 85 1110

6 195 87.5 1170

6 210 95 1260
<---Insert
6 @ 4-5 RPE Weight 335 355 #VALUE! #VALUE!
<---Insert
6 @ 6 RPE Weight 360 380 #VALUE! #VALUE!
@ 7-8 RPE
8 each set

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
1 @ 8 RPE Weight 270 285 #VALUE! #VALUE!
<---Insert
3 @ 7.5 RPE Weight 245 265 #VALUE! #VALUE!

@ 7.5 RPE
stop---> Drop to
below sets and
enter how
many sets you
3 #VALUE! did #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

6 @ 7-8 RPE

@ 7-8 RPE
10 each set
@ 7-8 RPE
8 each set
@ 8-9 RPE
8 each set
@ 8-9 RPE
8 each set

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
<---Insert
1 @ 9 RPE Weight 465 490 #VALUE! #VALUE!
<---Insert
3 @ 7-8 RPE Weight 410 440 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

@ 8 RPE each
6-8 set
@ 7 RPE each
8 set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 2 @ 7-8 RPE Weight 255 270

1 4 #VALUE!

3 4 #VALUE!
@ 7-8 RPE
3 8 each set
@ 7-8 RPE
1 6 each set
@ 7-8 RPE
2 10 each set
@ 7-8 RPE
3 8 each set
@ 8-9 RPE
2 8 each set

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 1 @ 9 RPE Weight 370 395
<---Insert
1 3 @ 7-8 RPE Weight 330 350

2 3 #VALUE!
 2 5 #VALUE!

1 6 190

1 6 200

1 6 215
<---Insert
1 6 @ 5-6 RPE Weight 350 370
<---Insert
1 6 @ 7 RPE Weight 370 390
@ 7-8 RPE
2 8 each set

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 1 @ 9 RPE Weight 280 295
<---Insert
1 3 @ 8 RPE Weight 250 265

1 3 #VALUE!

3 3 #VALUE!

1 6 @ 6-7 RPE

1 10 @ 6-7 RPE
@ 7 RPE each
3 8 set
@ 7 RPE each
2 8 set

N/A N/A N/A

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!
 1 5 #VALUE!

1 1 #VALUE!

1 3 #VALUE!
1 3 #VALUE!

1 3 #VALUE!

N/A N/A N/A

N/A N/A N/A

ume Totals
 Week 5
KG Volume Tuesday Sets Reps

#VALUE! #VALUE! Competition Squat 1 1

#VALUE! #VALUE! Competition Squat 1 2

#VALUE! #VALUE! Competition Squat 2 4

Competition Bench Press
0-1-0 1 1
Competition Bench Press
0-1-0 1 2
Competition Bench Press
0-1-0 3 4

Sumo Deadlift 3 1

Week 5
KG Volume Thursday Sets Reps

#VALUE! #VALUE! Competition Squat 1 1

Larsen Competition
#VALUE! #VALUE! Bench Press 0-1-0 1 6
Larsen Competition
#VALUE! #VALUE! Bench Press 0-1-0 1 6
#VALUE! #VALUE!

85 1140

90 1200

97.5 1290

#VALUE! #VALUE!

#VALUE! #VALUE!

KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

Week 5
KG Volume Saturday Sets Reps

#VALUE! #VALUE! COMPETITION DAY!!!

#VALUE! #VALUE!
 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!
#VALUE! #VALUE!

#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Weight RPE Last Set BE Range TE Range KG Volume
<---Insert
@ 7 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

<---Insert
@ 7-8 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

Weight RPE Last Set BE Range TE Range KG Volume

#VALUE! #VALUE! #VALUE!

185 85 1110

200 90 1200
Weight RPE Last Set BE Range TE Range KG Volume
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Accessory Movement Options
Row of Choice Video
DB Row (lat bias) https://www.youtube.com/watch?v=AmYxK66lr0U

DB CS Upper Back Row https://www.youtube.com/watch?v=WnLas4DoooU

Upper Lat Row-Around https://www.youtube.com/watch?v=kfw2WcTca0A

Pulldown of Choice Video

SA Lat Pulldown/Around https://www.youtube.com/watch?v=Oe-NDBTWZd8

UB Bilateral Pulldown https://www.youtube.com/watch?v=AFUuKqJ5Cxc

Unilateral Pulldown https://www.youtube.com/watch?v=jUpOtqN831g

Hamstring Curl of Choice Video

Seated Hamstrings Curl N/A
Lying Hamstrings Curl N/A

Tricep Extension of Choice Video

SA Cable Pressdown https://www.youtube.com/watch?v=CeDSlX1tcq8

SA Medial Extensions https://www.youtube.com/watch?v=9r9Nwnx1VWE

SA OH DB Extension https://www.youtube.com/watch?v=OM2c4zdSOQI

DB Medial Extensions https://www.youtube.com/watch?v=SoZ2EmGaOu8

Bicep Curl of Choice Video

SA Cable Curl https://www.youtube.com/watch?v=oM1rTgw8pU8

SA Machine Preacher https://www.youtube.com/watch?v=_lZ40G5SP0U

Seated Curl https://www.youtube.com/watch?v=LfHgOUrFbpQ

SA DB Preacher https://www.youtube.com/watch?v=7dupY6J4tW0
Side Lateral of Choice Video
SA Cable Lateral https://www.youtube.com/watch?v=re6Vs1cuV9Q

SA Cross-Body-Y https://www.youtube.com/watch?v=Is1nS3DZGIo

Seated DB Laterals https://www.youtube.com/watch?v=SLG3G08sfzA

CS Y-Raise https://www.youtube.com/watch?v=2xaBtpzGjPI
 MaintainAdditional Notes
a rigid torso with the chest fixed
toward the ground. Do not let the weight pull
your arm down - lower it SLOWLY.

^^^ to the body (friction

-Keep the arm narrow/tight
the arm against the ribs)
-Keep the forearm in-line with the cable

turn your Additional Notes

palm to the ceiling. Make sure you
have the same leg forward as the working arm
for stability.
Maintain extension in the spine when doing
this (chest
only has one pulley. up).you're keeping
Ensure
your forearm in-line with the cable the entire
time.

Additional
rotating. Enture your kneeNotes
caps are facing in
the same direction the machine is moving.
^^^

Additional Notes
Can be done double-arm if you have access
to a functional trainer.
Can be done double-arm if you have access
to a functional trainer.

N/A

N/A

Additional Notes
Can be done double-arm if you have access
to a functional trainer.

Don't be an asshole on this. Move slowly.

N/A

N/A
 Additional Notes
N/A
Can be done double-arm if you have access
to a functional trainer.

N/A

N/A