HOW TO

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-----------------
>
Deadlift

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Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1
RPE Last
Day 1 Sets Reps Weight Set BE Range
<---Insert
Competition Squat 1 5 @ 5-6 RPE Weight 290
Competition Squat 1 5 #VALUE!
Competition Squat 3 5 #VALUE!
Larsen Competiton
Bench Press 0-1-0 1 8 170
Larsen Competiton
Bench Press 0-1-0 1 8 180
Larsen Competiton
Bench Press 0-1-0 1 8 190
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 350
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 330
Belt Squat/Leg
Press/Hack Squat 1 12 @ 8 RPE
Belt Squat/Leg @ 8 RPE
Press/Hack Squat 2 each set Same Weight
 Week 1
RPE Last
Day 2 Sets Reps Weight Set BE Range

Close Grip Bench

Press 0-1-0 (2-3 fingers <---Insert
in from normal grip) 1 4 @ 5 RPE Weight 210

Close Grip Bench

Press 0-1-0 (2-3 fingers <---Insert
in from normal grip) 1 4 @ 6 RPE Weight 220

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 @ 8 RPE

Bench Press (Optional) 2 each 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
Pulldown of Choice 3 each 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,
Side Lateral of Choice and repeat 1
Drop-Set and Rest- more time for a
Pause 1 12+ total of 3 sets
 Week 1
RPE Last
Day 3 Sets Reps Weight Set BE Range
Competition Pause <---Insert
Squat 0-1-0 1 4 @ 3-4 RPE Weight 260
Competition Pause <---Insert
Squat 0-1-0 1 4 @ 4-5 RPE Weight 275
Competition Squat 2 7 235
Reverse Lunges @ 7 RPE each
(Optional) 2 12 set

Row of Choice 1 12 @ 8 RPE

@ 8 RPE
Row of Choice 3 each set Same Weight

Week 1
RPE Last
Day 4 Sets Reps Weight Set BE Range
<---Insert
Conventional Deadlift 1 5 @ 5 RPE Weight 360
<---Insert
Conventional Deadlift 1 1 @ 5-6 RPE Weight 410
Conventional Deadlift 1 5 #VALUE!
Conventional Pause
Deadlift 0-1-0 2 5 #VALUE!
Hamstring Curl @ 8 RPE each
Machine Of Choice 3 10-12 set
@ 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,
Bicep Curl of Choice and repeat 1
Drop-Set and Rest- more time for a
Pause 1 12+ total of 3 sets
 Week 1
RPE Last
Day 5 Sets Reps Weight Set BE Range
Competition Bench <---Insert
Press 0-1-0 1 5 @ 6.5 RPE Weight 225
Competition Bench <---Insert
Press 0-1-0 1 1 @ 6 RPE Weight 250

Competition Bench
Press 0-1-0 1 5 #VALUE!
Competition Bench
Press 0-1-0 3 5 #VALUE!
Machine Chest Press
or Dumbbell Bench @ 8 RPE each
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
Machine Chest Press to @ 8-9 RPE,
or Dumbbell Bench and repeat 1
Press Drop-Set and more time for a
Rest-Pause 1 10+ total of 3 sets
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,
Tricep Extension of and repeat 1
Choice Drop-Set and more time for a
Rest-Pause 1 12+ total of 3 sets
own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

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

Definition Recommended Split:

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

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

Week 2
TE Range KG Volume Sets Reps Weight

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

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

77.5 1360 1 8 170

82.5 1440 1 8 180

85 1520 1 8 190

160 1750 5 1 360

150 1650 5 1 340

1 12 @ 8 RPE
@ 8 RPE
2 each set Same Weight
 Week 2
TE Range KG Volume Sets Reps Weight

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

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

#VALUE! #VALUE! 3 6 #VALUE!

1 12 @ 8 RPE

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

1 12 @ 8 RPE
@ 8 RPE
3 each 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

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

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

107.5 3290 2 7 245
@ 7 RPE
2 12 each set

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

Week 2
TE Range KG Volume Sets Reps Weight

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

440 #VALUE! #VALUE! 1 1 @ 6 RPE

#VALUE! #VALUE! 1 5 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

@ 8 RPE
3 10-12 each set
@ 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

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

265 #VALUE! #VALUE! 1 1 @ 6 RPE

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

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

@ 8 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 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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Split:
Wednesday Thursday Friday Saturday
Secondary Squat
Secondary Bench Primary Bench

Primary Deadlift

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 300 320 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3

77.5 1360 1

82.5 1440 1

85 1520 1

162.5 1800 5

155 1700 5

2
 Week 3
RPE Last Set BE Range TE Range KG Volume Sets

<---Insert
Weight 215 230 #VALUE! #VALUE! 1

<---Insert
Weight 225 240 #VALUE! #VALUE! 1

#VALUE! #VALUE! 3

1
 Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 270 285 #VALUE! #VALUE! 1
<---Insert
Weight 280 300 #VALUE! #VALUE! 1
110 3430 2

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 370 390 #VALUE! #VALUE! 1
<---Insert
Weight 420 445 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

1
 Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 230 245 #VALUE! #VALUE! 1
<---Insert
Weight 250 265 #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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Reps Weight RPE Last Set BE Range TE Range KG Volume
<---Insert
5 @ 7-8 RPE Weight 310 330 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!

8 175 80 1400

8 185 85 1480

8 195 87.5 1560

1 370 167.5 1850

1 350 160 1750

12 @ 8 RPE
@ 8 RPE
each set Same Weight
 Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
4 @ 6 RPE Weight 220 230 #VALUE! #VALUE!

<---Insert
4 @ 7 RPE Weight 230 245 #VALUE! #VALUE!

6 #VALUE! #VALUE! #VALUE!

12 @ 8 RPE

@ 8 RPE
each set Same Weight
@ 8 RPE
8 each set
@ 8 RPE
15 each 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
4 @ 5-6 RPE Weight 280 295 #VALUE! #VALUE!
<---Insert
4 @ 6-7 RPE Weight 290 310 #VALUE! #VALUE!
7 255 115 3570
@ 7 RPE
12 each set

12 @ 8 RPE
@ 8 RPE
each set Same Weight

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
5 @ 7 RPE Weight 380 405 #VALUE! #VALUE!
<---Insert
1 @ 6.5 RPE Weight 425 450 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

@ 8 RPE
10-12 each set
@ 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 @ 7.5 RPE Weight 235 245 #VALUE! #VALUE!
<---Insert
1 @ 7 RPE Weight 260 275 #VALUE! #VALUE!
@ 7.5 RPE
stop---> Drop
to below sets
and enter
how many
5 #VALUE! sets you did #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

@ 8 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
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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 5 @ 8-9 RPE Weight 320 340
1 5 #VALUE!
3 5 #VALUE!

1 8 180

1 8 190

1 8 200

5 1 380

5 1 355

1 12 @ 8 RPE
@ 8 RPE
2 each set Same Weight
Week 4
Sets Reps Weight RPE Last Set BE Range TE Range

<---Insert
1 4 @ 6-7 RPE Weight 220 235

<---Insert
1 4 @ 7-8 RPE Weight 235 245

3 6 #VALUE!

1 12 @ 8 RPE

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

1 12 @ 8 RPE
@ 8 RPE
3 each 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 4 @ 6-7 RPE Weight 285 305
<---Insert
1 4 @ 7-8 RPE Weight 300 320
2 7 265
@ 7 RPE
2 12 each set

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

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---Insert
1 5 @ 8 RPE Weight 395 420
<---Insert
1 1 @ 7 RPE Weight 435 460
1 5 #VALUE!

2 5 #VALUE!
@ 8 RPE
3 10-12 each set
@ 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 RPE Weight 235 250
<---Insert
1 1 @ 7 RPE Weight 260 275
@ 8 RPE
stop---> Drop
to below sets
and enter how
many sets
1+ (4 total sets) 5 #VALUE! you did

#VALUE! 5 #VALUE!

@ 8 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 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

lume Totals
 Week 5
KG Volume Day 1 Sets Reps

#VALUE! #VALUE! Competition Squat 1 4

#VALUE! #VALUE! Competition Squat 1 4
#VALUE! #VALUE! Competition Squat 3 4
Larsen Competiton
82.5 1440 Bench Press 0-1-0 1 7
Larsen Competiton
85 1520 Bench Press 0-1-0 1 7
Larsen Competiton
90 1600 Bench Press 0-1-0 1 7
Conventional Deadlift
Cluster (45 sec rest b/w
172.5 1900 each set) 3 1
Conventional Deadlift
Cluster (45 sec rest b/w
160 1775 each set) 3 1
Belt Squat/Leg
Press/Hack Squat 2 12
Belt Squat/Leg
Press/Hack Squat N/A N/A
 Week 5
KG Volume Day 2 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 3 Sets Reps
Competition Pause
#VALUE! #VALUE! Squat 0-1-0 1 3
Competition Pause
#VALUE! #VALUE! Squat 0-1-0 1 3
120 3710 Competition Squat 2 6

Reverse Lunges 1 12

Row of Choice 3 12

Row of Choice N/A N/A

Week 5
KG Volume Day 4 Sets Reps

#VALUE! #VALUE! Conventional Deadlift 1 4

#VALUE! #VALUE! Conventional Deadlift 1 1

#VALUE! #VALUE! Conventional Deadlift 1 4
Conventional Pause
#VALUE! #VALUE! Deadlift 0-1-0 1 4
Hamstring Curl Machine
Of Choice 2 10-12

Bicep Curl of Choice 2 12

Bicep Curl of Choice

Drop-Set and Rest-Pause N/A N/A
 Week 5
KG Volume Day 5 Sets Reps
Competition Bench
#VALUE! #VALUE! Press 0-1-0 1 4
Competition Bench
#VALUE! #VALUE! Press 0-1-0 1 1

Competition Bench
#VALUE! #VALUE! Press 0-1-0 1 4
Competition Bench
#VALUE! #VALUE! Press 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
Tricep Extension of
Choice 2 12
 Tricep Extension of
Choice Drop-Set and
Rest-Pause N/A N/A

Lift Volume Totals

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

#VALUE! #VALUE! #VALUE!

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

170 77.5 1190

180 82.5 1260

190 85 1330

335 152.5 1005

310 140 930

@ 6-7 RPE
each set

N/A
 RPE Last
Weight 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
 RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

240 110 2880

@ 6 RPE
@ 6-7 RPE
each set

N/A

RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

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

N/A
 RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set

N/A
@ 7 RPE
each set
N/A

Lift Volume Totals

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

For instructions on how to use the pro

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1
RPE Last
Day 1 Sets Reps Weight 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
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 365
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 345
Belt Squat/Leg
Press/Hack Squat 1 10 @ 8 RPE
Belt Squat/Leg @ 8 RPE
Press/Hack Squat 2 each set Same Weight

Week 1
RPE Last
Day 2 Sets Reps Weight Set BE Range
Competition Bench <---Insert
Press 0-1-0 1 3 @ 5 RPE Weight 225
Competition Bench <---Insert
Press 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 @ 8 RPE

Bench Press (Optional) 2 each 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
Pulldown of Choice 3 each 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,
Side Lateral of Choice and repeat 1
Drop-Set and Rest- more time for a
Pause 1 10+ total of 3 sets
 Week 1
RPE Last
Day 3 Sets Reps Weight 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!
Reverse Lunges @ 7 RPE each
(Optional) 2 10 set

Row of Choice 1 10 @ 8 RPE

@ 8 RPE
Row of Choice 3 each set Same Weight

Week 1
RPE Last
Day 4 Sets Reps Weight Set BE Range
<---Insert
Conventional Deadlift 1 1 @ 6 RPE Weight 420
<---Insert
Conventional Deadlift 1 4 @ 4-5 RPE Weight 365
Conventional Deadlift 1 4 #VALUE!
Conventional Pause
Deadlift 0-1-0 2 4 #VALUE!
Hamstring Curl @ 8 RPE each
Machine Of Choice 3 8-10 set
@ 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,
Bicep Curl of Choice and repeat 1
Drop-Set and Rest- more time for a
Pause 1 10+ total of 3 sets

Week 1
RPE Last
Day 5 Sets Reps Weight Set BE Range
Competition Bench <---Insert
Press 0-1-0 1 1 @ 6-7 RPE Weight 255
Competition Bench <---Insert
Press 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 Dumbbell Bench @ 8 RPE each
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
Machine Chest Press to @ 8-9 RPE,
or Dumbbell Bench and repeat 1
Press Drop-Set and more time for a
Rest-Pause 1 8+ total of 3 sets
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,
Tricep Extension of and repeat 1
Choice Drop-Set and more time for a
Rest-Pause 1 10+ total of 3 sets
own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

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

Definition Recommended Split:

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

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

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

165 1825 5 1 375

157.5 1725 5 1 355

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

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

1 10 @ 8 RPE
@ 8 RPE
3 each 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

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

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

#VALUE! #VALUE! 2 6 #VALUE!

@ 7 RPE
2 10 each set

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

Week 2
TE Range KG Volume Sets Reps Weight

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
3 8-10 each set
@ 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

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
2 8 each 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
@ 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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Split:
Wednesday Thursday Friday Saturday
Secondary Squat
Secondary Bench Primary Bench

Primary Deadlift

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

170 1875 5

160 1775 5
 1

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

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

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 425 450 #VALUE! #VALUE! 1
<---Insert
Weight 375 400 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

2
 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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
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

1 385 175 1925

1 360 162.5 1800

 10 @ 8 RPE
@ 8 RPE
each set Same Weight

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

6 #VALUE! #VALUE! #VALUE!

@ 7 RPE
10 each set

10 @ 8 RPE
@ 8 RPE
each set Same Weight

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---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
8-10 each set
@ 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
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
4 #VALUE! sets you did #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

@ 8 RPE
8 each 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
@ 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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
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

5 1 395

5 1 370
 1 10 @ 8 RPE
@ 8 RPE
2 each set Same Weight

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

1 10 @ 8 RPE
@ 8 RPE
3 each 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 3 @ 6-7 RPE Weight 315 335
<---Insert
1 3 @ 7-8 RPE Weight 330 350

2 6 #VALUE!
@ 7 RPE
2 10 each set

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

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---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
3 8-10 each set
@ 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 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
1+ (4 total sets) 4 #VALUE! you did

#VALUE! 4 #VALUE!

@ 8 RPE
2 8 each 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
@ 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

lume Totals
 Week 5
KG Volume Day 1 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 from normal
82.5 1260 grip) 1 6
Larsen Close Grip
Bench Press 0-1-0 (2-3
fingers in from normal
85 1330 grip) 1 6
Larsen Close Grip
Bench Press 0-1-0 (2-3
fingers in from normal
90 1400 grip) 1 6
Conventional Deadlift
Cluster (45 sec rest b/w
180 1975 each set) 3 1
Conventional Deadlift
Cluster (45 sec rest b/w
167.5 1850 each set) 3 5
 Belt Squat/Leg
Press/Hack Squat 2 10
Belt Squat/Leg
Press/Hack Squat N/A N/A

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

#VALUE! #VALUE! Competition Squat 1 2

#VALUE! #VALUE! Competition Squat 1 2

Competition Pause
#VALUE! #VALUE! Squat 0-1-0 2 5
Reverse Lunges
(Optional) 1 10

Row of Choice 3 10

Row of Choice N/A N/A

Week 5
KG Volume Day 4 Sets Reps

#VALUE! #VALUE! Conventional Deadlift 1 1

#VALUE! #VALUE! Conventional Deadlift 1 3

#VALUE! #VALUE! Conventional Deadlift 1 3
Conventional Pause
#VALUE! #VALUE! Deadlift 0-1-0 1 3
Hamstring Curl
Machine Of Choice 2 8-10

Bicep Curl of Choice 2 10

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

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

Competition Bench
#VALUE! #VALUE! Press 0-1-0 1 3
Competition Bench
#VALUE! #VALUE! Press 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
Tricep Extension of
Choice 2 10

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

Lift Volume Totals

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

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

170 77.5 1020

180 82.5 1080

190 85 1140

345 157.5 1035

325 147.5 4875

@ 6-7 RPE
each set

N/A

RPE Last
Weight 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
 RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

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

N/A

RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set
@ 7 RPE
each set
 N/A

RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE
each set
 N/A
@ 7 RPE
each set

N/A

Lift Volume Totals

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

For instructions on how to use the pro

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1
RPE Last
Day 1 Sets Reps Weight 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
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 360
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 340
Belt Squat/Leg @ 7-8 RPE
Press/Hack Squat 3 8 each set
 Week 1
RPE Last
Day 2 Sets Reps Weight Set BE Range
Competition Bench <---Insert
Press 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 @ 7-8 RPE

Bench 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
RPE Last
Day 3 Sets Reps Weight 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!
Reverse Lunges @ 7 RPE each
(Optional) 2 8 set
@ 7-8 RPE
Row of Choice 4 8 each set

Week 1
RPE Last
Day 4 Sets Reps Weight Set BE Range
<---Insert
Conventional Deadlift 1 1 @ 6 RPE Weight 420
<---Insert
Conventional Deadlift 1 3 @ 4-5 RPE Weight 375
Conventional Deadlift 1 3 #VALUE!
Conventional Pause
Deadlift 0-1-0 2 5 #VALUE!
Hamstring Curl @ 8 RPE each
Machine Of Choice 3 6-8 set
@ 8-9 RPE
Bicep Curl of Choice 3 8 each set

Week 1
RPE Last
Day 5 Sets Reps Weight Set BE Range
Competition Bench <---Insert
Press 0-1-0 1 1 @ 7 RPE Weight 260
Competition Bench <---Insert
Press 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 Dumbbell Bench @ 7-8 RPE
Press 2 10 each set
Tricep Extension of @ 8-9 RPE
Choice 3 8 each set
own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

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

Definition Recommended Split:

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

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

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

162.5 1800 5 1 375

155 1700 5 1 355

@ 7-8 RPE
3 8 each set
 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

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

#VALUE! #VALUE! 1 2 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

@ 7 RPE
2 8 each set
@ 7-8 RPE
4 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

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
3 6-8 each set
@ 8-9 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
@ 8-9 RPE
3 8 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Split:
Wednesday Thursday Friday Saturday
Secondary Squat
Secondary Bench Primary Bench

Primary Deadlift

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

170 1875 5

160 1775 5

3
 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 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

Week 3
RPE Last Set BE Range TE Range KG Volume Sets
<---Insert
Weight 435 460 #VALUE! #VALUE! 1
<---Insert
Weight 390 410 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
 #VALUE! #VALUE! 2

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!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
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

1 390 177.5 1950

1 365 165 1825

@ 7-8 RPE
8 each set
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
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

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

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---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
6-8 each set
@ 8-9 RPE
8 each set

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---Insert
1 @ 8 RPE Weight 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
3 #VALUE! you did #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

6 @ 7-8 RPE

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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
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

5 1 405

5 1 380
@ 7-8 RPE
3 8 each set
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 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!

2 5 #VALUE!
@ 7 RPE
2 8 each set
@ 7-8 RPE
4 8 each set

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range
<---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
3 6-8 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 275 290
<---Insert
1 3 @ 8 RPE Weight 250 265
@ 8 RPE
stop---> Drop
to below sets
and enter
how many
1+ (4 total sets) 3 #VALUE! sets you did

#VALUE! 3 #VALUE!

1 6 @ 7-8 RPE

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

lume Totals
 Week 5
KG Volume Day 1 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
Conventional Deadlift
Cluster (45 sec rest b/w
182.5 2025 each set) 3 1
Conventional Deadlift
Cluster (45 sec rest b/w
172.5 1900 each set) 3 1
Belt Squat/Leg
Press/Hack Squat 2 8
 Week 5
KG Volume Day 2 Sets Reps
Competition Bench
#VALUE! #VALUE! Press 0-1-0 1 1
Competition Bench
#VALUE! #VALUE! Press 0-1-0 1 3
Competition Bench
#VALUE! #VALUE! Press 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 3 Sets Reps

#VALUE! #VALUE! Competition Squat 1 1

#VALUE! #VALUE! Competition Squat 1 2
Competition Pause
#VALUE! #VALUE! Squat 0-1-0 2 4
Reverse Lunges
(Optional) 1 8

Row of Choice 3 8

Week 5
KG Volume Day 4 Sets Reps

#VALUE! #VALUE! Conventional Deadlift 1 1

#VALUE! #VALUE! Conventional Deadlift 1 2

#VALUE! #VALUE! Conventional Deadlift 1 2
 Conventional Pause
#VALUE! #VALUE! Deadlift 0-1-0 1 4
Hamstring Curl
Machine Of Choice 2 6-8

Bicep Curl of Choice 2 8

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

Competition Bench
#VALUE! #VALUE! Press 0-1-0 1 2
Competition Bench
#VALUE! #VALUE! Press 0-1-0 3 2
Machine Chest Press
or Dumbbell Bench
Press 1 6
Machine Chest Press
or Dumbbell Bench
Press 1 10
Tricep Extension of
Choice 2 8

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last
Weight 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

355 160 1065

335 152.5 1005

@ 6-7 RPE
each set
 RPE Last
Weight 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

RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

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

RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@ 6-7 RPE
each set
@ 7 RPE
each set

RPE Last
Weight Set KG Volume

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

@ 6-7 RPE

@ 6-7 RPE
@ 7 RPE
each set

Lift Volume Totals

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

For instructions on how to use the pro

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1
RPE Last
Day 1 Sets Reps Weight 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
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 360
Conventional Deadlift
Cluster (45 sec rest
b/w each set) 5 1 340
Belt Squat/Leg @ 7-8 RPE
Press/Hack Squat 3 8 each set
 Week 1
RPE Last
Day 2 Sets Reps Weight Set BE Range
Competition Bench <---Insert
Press 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 @ 7-8 RPE

Bench 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
RPE Last
Day 3 Sets Reps Weight 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!
Reverse Lunges @ 7 RPE each
(Optional) 2 8 set
@ 7-8 RPE
Row of Choice 4 8 each set

Week 1
RPE Last
Day 5 Sets Reps Weight Set BE Range
<---Insert
Conventional Deadlift 1 1 @ 7 RPE Weight 435
<---Insert
Conventional Deadlift 1 3 @ 5-6 RPE Weight 390
Conventional Deadlift 1 3 #VALUE!
Conventional Pause
Deadlift 0-1-0 2 5 #VALUE!
@ 8-9 RPE
Bicep Curl of Choice 3 8 each set
Hamstring Curl @ 8 RPE each
Machine Of Choice 3 6-8 set

Week 1
RPE Last
Day 5 Sets Reps Weight Set BE Range
Competition Bench <---Insert
Press 0-1-0 1 1 @ 7 RPE Weight 260
Competition Bench <---Insert
Press 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 Dumbbell Bench @ 7-8 RPE
Press 2 10 each set
Tricep Extension of @ 8-9 RPE
Choice 3 8 each set
own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

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

Definition Recommended Split:

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

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

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

162.5 1800 5 1 375

155 1700 5 1 355

@ 7-8 RPE
3 8 each set
 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

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

#VALUE! #VALUE! 1 2 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

@ 7 RPE
2 8 each set
@ 7-8 RPE
4 8 each set

Week 2
TE Range KG Volume Sets Reps Weight

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!
@ 8-9 RPE
3 8 each set
@ 8 RPE
3 6-8 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
@ 8-9 RPE
3 8 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Split:
Wednesday Thursday Friday Saturday
Secondary Squat
Secondary Bench Primary Bench

Primary Deadlift

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

170 1875 4

160 1775 4

3
 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 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

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

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!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
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

1 390 177.5 1560

1 365 165 1460

@ 7-8 RPE
8 each set
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
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

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

Reps Weight RPE Last Set BE Range TE Range KG Volume

<---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!
@ 8-9 RPE
8 each set
@ 8 RPE
6-8 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
3 #VALUE! you did #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

6 @ 7-8 RPE

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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
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

3 1 405

3 1 380
@ 7-8 RPE
2 8 each set
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 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!

1 5 #VALUE!

N/A N/A N/A

@ 7-8 RPE
2 8 each set

Week 4
Sets Reps Weight RPE Last Set BE Range TE Range

1 1 #VALUE!

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

N/A N/A N/A

N/A N/A N/A

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!

N/A N/A N/A

N/A N/A N/A

N/A N/A N/A

lume Totals
 Week 5
KG Volume Monday Sets Reps

#VALUE! #VALUE! Competition Squat 1 1

#VALUE! #VALUE! Competition Squat 1 2

#VALUE! #VALUE! Competition Squat 2 4
Larsen Competition
#VALUE! #VALUE! Bench Press 0-1-0 1 6
Larsen Competition
85 1140 Bench Press 0-1-0 1 6
Larsen Competition
90 1200 Bench Press 0-1-0 1 6

97.5 1290 Conventional Deadlift 3 1

182.5 1215

172.5 1140
 Week 5
KG Volume Wednesday Sets Reps

#VALUE! #VALUE! Competition Squat 2 1

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

Competition Bench
Press 0-1-0 2 4

KG Volume

#VALUE! #VALUE!
#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!

Lift Volume Totals

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

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

180 82.5 1080

190 85 1140

200 90 1200

#VALUE! #VALUE! #VALUE!

 RPE Last
Weight Set BE Range TE Range KG Volume

#VALUE! #VALUE! #VALUE!

<---Insert
@ 7-7.5 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

#VALUE! #VALUE! #VALUE!

 RPE Last
Weight 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
 Additional Notes
Maintain a rigid torso with the chest fixed
toward the ground. Do not let the weight
pull your arm down - lower it SLOWLY.
^^^
No audio on this video, so here are the
instructions:
-Turn slightly into the working arm
-Keep the arm narrow/tight to the body
(friction the arm against the ribs)
-Keep the forearm in-line with the cable

Additional Notes
Maintain the turn into the working arm the
entire time. If you struggle with feeling
your lats here, keep the arm tighter to the
body and turn your 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 up).
Make sure the same side leg as the
working arm is forward for stability. This is
also viable to do with a bench support on
a cable that only has one pulley. Ensure
you're keeping your forearm in-line with
the cable the entire time.

Additional Notes
Line up your knee with where the machine
is rotating. Enture your knee 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