Rounding Make a copy (for google drive; recommended) or download this spreadsheet (for other

2.5

Main Lifts Maxes Single @8 percentage

Squat 490 90% Lower thresho
Bench Press 325 90% Squat
Primary stance Deadlift 525 90% Bench Press
OHP 200 90% Deadlift
OHP
Variations: Note - if Maxes Front Squat
Squat auxiliary 1 Front Squat 420 90% Paused Squat
Squat auxiliary 2 Paused Squat 460 90% Close Grip Bench
Bench auxiliary 1 Close Grip Bench 310 90% Incline Press
Bench auxiliary 2 Incline Press 280 90% Sumo Deadlift
Deadlift auxiliary Sumo Deadlift 500 90% Push Press
OHP auxiliary Push Press 245 90%

Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 8 8 8 8 7
Bench Press 8 8 8 8 7
Deadlift 8 8 8 8 7
OHP 8 8 8 8 7
Front Squat 8 8 8 8 7
Paused Squat 8 8 8 8 7
Close Grip Bench 8 8 8 8 7
Incline Press 8 8 8 8 7
 Sumo Deadlift 8 8 8 8 7
Push Press 8 8 8 8 7

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 5 5 5 5 4
Bench Press 5 5 5 5 4
Deadlift 5 5 5 5 4
OHP 5 5 5 5 4
Front Squat 5 5 5 5 4
Paused Squat 5 5 5 5 4
Close Grip Bench 5 5 5 5 4
Incline Press 5 5 5 5 4
Sumo Deadlift 5 5 5 5 4
Push Press 5 5 5 5 4

Week 1 2 3 4 5
Squat 70.0% 75.0% 80.0% 72.5% 77.5%
Bench Press 70.0% 75.0% 80.0% 72.5% 77.5%
Deadlift 70.0% 75.0% 80.0% 72.5% 77.5%
OHP 70.0% 75.0% 80.0% 72.5% 77.5%
Front Squat 60.0% 65.0% 70.0% 62.5% 67.5%
Paused Squat 60.0% 65.0% 70.0% 62.5% 67.5%
Close Grip Bench 60.0% 65.0% 70.0% 62.5% 67.5%
Incline Press 60.0% 65.0% 70.0% 62.5% 67.5%
Sumo Deadlift 60.0% 65.0% 70.0% 62.5% 67.5%
Push Press 60.0% 65.0% 70.0% 62.5% 67.5%
this spreadsheet (for other spreadsheet programs). Do not request editing access

Sets per week When above or below set range

Lower threshold Upper threshold Increases Decreases
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%

Reps at a given percent

62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5%
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
 7 6 6 5 5 4 4
7 6 6 5 5 4 4

RIR cutoffs
62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5%
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3

Intensity
6 7 8 9 10 11 12
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
 3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1

80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%

2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0

13 14 15 16 17 18 19 20 21
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
Week 1
Sets per week
Lift Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
Squat 70.0% 5 3 4 6
Bench Press 70.0% 5 3 4 6
Deadlift 70.0% 5 3 4 6
OHP 70.0% 5 3 4 6
0 Sets per week
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
Front Squat 60.0% 7 4 4 6
Paused Squat 60.0% 7 4 4 6
Close Grip Bench 60.0% 7 4 4 6
Incline Press 60.0% 7 4 4 6
Sumo Deadlift 60.0% 7 4 4 6
Push Press 60.0% 7 4 4 6
 2
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2 3
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
 3
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 72.5% 5
4 6 2% -5% 72.5% 5
4 6 2% -5% 72.5% 5
4 6 2% -5% 72.5% 5
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
 4
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
3 4 6 2% -5% 77.5%
3 4 6 2% -5% 77.5%
3 4 6 2% -5% 77.5%
3 4 6 2% -5% 77.5%
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
 5
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
 6
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
 7
n above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 60.0% 7 4 4 6
-5% 60.0% 7 4 4 6
-5% 60.0% 7 4 4 6
-5% 60.0% 7 4 4 6
n above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
 8
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
8 9
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
 9
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
 10
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
2 4 6 2% -5% 77.5%
2 4 6 2% -5% 77.5%
2 4 6 2% -5% 77.5%
2 4 6 2% -5% 77.5%
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
 11
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
 12
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
 13
n above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 87.5% 2 2 4 6
-5% 87.5% 2 2 4 6
-5% 87.5% 2 2 4 6
-5% 87.5% 2 2 4 6
n above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
 14
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 60.0% 7 4 4
2% -5% 60.0% 7 4 4
2% -5% 60.0% 7 4 4
2% -5% 60.0% 7 4 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
14 15
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
 15
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
 16
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
2 4 6 2% -5% 90.0%
2 4 6 2% -5% 90.0%
2 4 6 2% -5% 90.0%
2 4 6 2% -5% 90.0%
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
 17
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
1 1 4 6 2% -5%
1 1 4 6 2% -5%
1 1 4 6 2% -5%
1 1 4 6 2% -5%
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
 18
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
85.0% 2 2 4 6 2%
85.0% 2 2 4 6 2%
85.0% 2 2 4 6 2%
85.0% 2 2 4 6 2%
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
 19
n above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 90.0% 1 1 4 6
-5% 90.0% 1 1 4 6
-5% 90.0% 1 1 4 6
-5% 90.0% 1 1 4 6
n above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
 20
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 95.0% 1 1 4
2% -5% 95.0% 1 1 4
2% -5% 95.0% 1 1 4
2% -5% 95.0% 1 1 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
20 21
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 60.0% 7 4
6 2% -5% 60.0% 7 4
6 2% -5% 60.0% 7 4
6 2% -5% 60.0% 7 4
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
 21
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
 Week 1
Weight Reps RIR cutoff Set goal
Squat TM 490 single @8
Squat 342.5 5 3 4-6
Bench Press TM 325 single @8
Bench Press 227.5 5 3 4-6
Deadlift TM 525 single @8
Deadlift 367.5 5 3 4-6
OHP TM 200 single @8
OHP 140 5 3 4-6
Front Squat TM 420 single @8
Front Squat 252.5 7 4 4-6
Paused Squat TM 460 single @8
Paused Squat 275 7 4 4-6
Close Grip Bench TM 310 single @8
Close Grip Bench 185 7 4 4-6
Incline Press TM 280 single @8
Incline Press 167.5 7 4 4-6
Sumo Deadlift TM 500 single @8
Sumo Deadlift 300 7 4 4-6
Push Press TM 245 single @8
Push Press 147.5 7 4 4-6
Week 1 Week 2
Sets completed Video Notes Weight Reps RIR cutoff
490 single @8
367.5 4 3
325 single @8
245 4 3
525 single @8
395 4 3
200 single @8
150 4 3
420 single @8
272.5 6 4
460 single @8
300 6 4
310 single @8
202.5 6 4
280 single @8
182.5 6 4
500 single @8
325 6 4
245 single @8
160 6 4
Week 2
Set goal Sets completed Video Notes Weight Reps
490 single @8
4-6 392.5 3
325 single @8
4-6 260 3
525 single @8
4-6 420 3
200 single @8
4-6 160 3
420 single @8
4-6 295 5
460 single @8
4-6 322.5 5
310 single @8
4-6 217.5 5
280 single @8
4-6 195 5
500 single @8
4-6 350 5
245 single @8
4-6 172.5 5
 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight
490
2 4-6 355
325
2 4-6 235
525
2 4-6 380
200
2 4-6 145
420
3 4-6 262.5
460
3 4-6 287.5
310
3 4-6 195
280
3 4-6 175
500
3 4-6 312.5
245
3 4-6 152.5
 Week 4
Reps RIR cutoff Set goal Sets completed Video Notes
single @8
5 3 4-6
single @8
5 3 4-6
single @8
5 3 4-6
single @8
5 3 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
 Week 5
Weight Reps RIR cutoff Set goal Sets completed Video
490 single @8
380 4 3 4-6
325 single @8
252.5 4 3 4-6
525 single @8
407.5 4 3 4-6
200 single @8
155 4 3 4-6
420 single @8
282.5 6 4 4-6
460 single @8
310 6 4 4-6
310 single @8
210 6 4 4-6
280 single @8
190 6 4 4-6
500 single @8
337.5 6 4 4-6
245 single @8
165 6 4 4-6
 Week 6
Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
405 3 2 4-6
325 single @8
267.5 3 2 4-6
525 single @8
432.5 3 2 4-6
200 single @8
165 3 2 4-6
420 single @8
305 5 3 4-6
460 single @8
332.5 5 3 4-6
310 single @8
225 5 3 4-6
280 single @8
202.5 5 3 4-6
500 single @8
362.5 5 3 4-6
245 single @8
177.5 5 3 4-6
 Week 7
Video Notes Weight Reps RIR cutoff Set goal
490 single @8
295 7 4 4-6
325 single @8
195 7 4 4-6
525 single @8
315 7 4 4-6
200 single @8
120 7 4 4-6
420 single @8
210 8 5 4-6
460 single @8
230 8 5 4-6
310 single @8
155 8 5 4-6
280 single @8
140 8 5 4-6
500 single @8
250 8 5 4-6
245 single @8
122.5 8 5 4-6
Week 7 Week 8
Sets completed Video Notes Weight Reps RIR cutoff
490 single @8
367.5 4 3
325 single @8
245 4 3
525 single @8
395 4 3
200 single @8
150 4 3
420 single @8
272.5 6 4
460 single @8
300 6 4
310 single @8
202.5 6 4
280 single @8
182.5 6 4
500 single @8
325 6 4
245 single @8
160 6 4
Week 8
Set goal Sets completed Video Notes Weight Reps
490 single @8
4-6 392.5 3
325 single @8
4-6 260 3
525 single @8
4-6 420 3
200 single @8
4-6 160 3
420 single @8
4-6 295 5
460 single @8
4-6 322.5 5
310 single @8
4-6 217.5 5
280 single @8
4-6 195 5
500 single @8
4-6 350 5
245 single @8
4-6 172.5 5
 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight
490
2 4-6 417.5
325
2 4-6 277.5
525
2 4-6 447.5
200
2 4-6 170
420
3 4-6 315
460
3 4-6 345
310
3 4-6 232.5
280
3 4-6 210
500
3 4-6 375
245
3 4-6 185
 Week 10
Reps RIR cutoff Set goal Sets completed Video Notes
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
 Week 11
Weight Reps RIR cutoff Set goal Sets completed Video
490 single @8
380 4 3 4-6
325 single @8
252.5 4 3 4-6
525 single @8
407.5 4 3 4-6
200 single @8
155 4 3 4-6
420 single @8
282.5 6 4 4-6
460 single @8
310 6 4 4-6
310 single @8
210 6 4 4-6
280 single @8
190 6 4 4-6
500 single @8
337.5 6 4 4-6
245 single @8
165 6 4 4-6
 Week 12
Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
405 3 2 4-6
325 single @8
267.5 3 2 4-6
525 single @8
432.5 3 2 4-6
200 single @8
165 3 2 4-6
420 single @8
305 5 3 4-6
460 single @8
332.5 5 3 4-6
310 single @8
225 5 3 4-6
280 single @8
202.5 5 3 4-6
500 single @8
362.5 5 3 4-6
245 single @8
177.5 5 3 4-6
 Week 13
Video Notes Weight Reps RIR cutoff Set goal
490 single @8
430 2 2 4-6
325 single @8
285 2 2 4-6
525 single @8
460 2 2 4-6
200 single @8
175 2 2 4-6
420 single @8
325 4 3 4-6
460 single @8
357.5 4 3 4-6
310 single @8
240 4 3 4-6
280 single @8
217.5 4 3 4-6
500 single @8
387.5 4 3 4-6
245 single @8
190 4 3 4-6
Week 13 Week 14
Sets completed Video Notes Weight Reps RIR cutoff
490 single @8
295 7 4
325 single @8
195 7 4
525 single @8
315 7 4
200 single @8
120 7 4
420 single @8
210 8 5
460 single @8
230 8 5
310 single @8
155 8 5
280 single @8
140 8 5
500 single @8
250 8 5
245 single @8
122.5 8 5
Week 14
Set goal Sets completed Video Notes Weight Reps
490 single @8
4-6 392.5 3
325 single @8
4-6 260 3
525 single @8
4-6 420 3
200 single @8
4-6 160 3
420 single @8
4-6 295 5
460 single @8
4-6 322.5 5
310 single @8
4-6 217.5 5
280 single @8
4-6 195 5
500 single @8
4-6 350 5
245 single @8
4-6 172.5 5
 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight
490
2 4-6 417.5
325
2 4-6 277.5
525
2 4-6 447.5
200
2 4-6 170
420
3 4-6 315
460
3 4-6 345
310
3 4-6 232.5
280
3 4-6 210
500
3 4-6 375
245
3 4-6 185
 Week 16
Reps RIR cutoff Set goal Sets completed Video Notes
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
 Week 17
Weight Reps RIR cutoff Set goal Sets completed Video
490 single @8
440 1 1 4-6
325 single @8
292.5 1 1 4-6
525 single @8
472.5 1 1 4-6
200 single @8
180 1 1 4-6
420 single @8
335 3 2 4-6
460 single @8
367.5 3 2 4-6
310 single @8
247.5 3 2 4-6
280 single @8
225 3 2 4-6
500 single @8
400 3 2 4-6
245 single @8
195 3 2 4-6
 Week 18
Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
417.5 2 2 4-6
325 single @8
277.5 2 2 4-6
525 single @8
447.5 2 2 4-6
200 single @8
170 2 2 4-6
420 single @8
315 4 3 4-6
460 single @8
345 4 3 4-6
310 single @8
232.5 4 3 4-6
280 single @8
210 4 3 4-6
500 single @8
375 4 3 4-6
245 single @8
185 4 3 4-6
 Week 19
Video Notes Weight Reps RIR cutoff Set goal
490 single @8
440 1 1 4-6
325 single @8
292.5 1 1 4-6
525 single @8
472.5 1 1 4-6
200 single @8
180 1 1 4-6
420 single @8
335 3 2 4-6
460 single @8
367.5 3 2 4-6
310 single @8
247.5 3 2 4-6
280 single @8
225 3 2 4-6
500 single @8
400 3 2 4-6
245 single @8
195 3 2 4-6
Week 19 Week 20
Sets completed Video Notes Weight Reps RIR cutoff
490 single @8
465 1 1
325 single @8
310 1 1
525 single @8
500 1 1
200 single @8
190 1 1
420 single @8
357.5 2 2
460 single @8
390 2 2
310 single @8
262.5 2 2
280 single @8
237.5 2 2
500 single @8
425 2 2
245 single @8
207.5 2 2
Week 20
Set goal Sets completed Video Notes Weight Reps
490 single @8
4-6 295 7
325 single @8
4-6 195 7
525 single @8
4-6 315 7
200 single @8
4-6 120 7
420 single @8
4-6 210 8
460 single @8
4-6 230 8
310 single @8
4-6 155 8
280 single @8
4-6 140 8
500 single @8
4-6 250 8
245 single @8
4-6 122.5 8
 Week 21
RIR cutoff Set goal Sets completed Video Notes

4 4-6

4 4-6

4 4-6

4 4-6

5 4-6

5 4-6

5 4-6

5 4-6

5 4-6

5 4-6
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 342.5 5 3 4-6 367.5 4
Bench Press 227.5 5 3 4-6 245 4
Sumo Deadlift 300 7 4 4-6 325 6
Push Press 147.5 7 4 4-6 160 6
0 0
Accessories
0 0
0 0
0 0

Day 2
Deadlift 367.5 5 3 4-6 395 4
OHP 140 5 3 4-6 150 4
Front Squat 252.5 7 4 4-6 272.5 6
Close Grip Bench 185 7 4 4-6 202.5 6
0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

3 4-6 260 3 2 4-6
4 4-6 350 5 3 4-6
4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

3 4-6 160 3 2 4-6
4 4-6 295 5 3 4-6
4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

355 5 3 4-6 380 4

235 5 3 4-6 252.5 4
312.5 7 4 4-6 337.5 6
152.5 7 4 4-6 165 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

380 5 3 4-6 407.5 4

145 5 3 4-6 155 4
262.5 7 4 4-6 282.5 6
195 7 4 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

3 4-6 267.5 3 2 4-6
4 4-6 362.5 5 3 4-6
4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

3 4-6 165 3 2 4-6
4 4-6 305 5 3 4-6
4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

295 5 n/a 4-6 367.5 4

195 5 n/a 4-6 245 4
250 5 n/a 4-6 325 6
122.5 5 n/a 4-6 160 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

315 5 n/a 4-6 395 4

120 5 n/a 4-6 150 4
210 5 n/a 4-6 272.5 6
155 5 n/a 4-6 202.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

3 4-6 260 3 2 4-6
4 4-6 350 5 3 4-6
4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

3 4-6 160 3 2 4-6
4 4-6 295 5 3 4-6
4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 380 4

277.5 2 2 4-6 252.5 4
375 4 3 4-6 337.5 6
185 4 3 4-6 165 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 407.5 4

170 2 2 4-6 155 4
315 4 3 4-6 282.5 6
232.5 4 3 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

3 4-6 267.5 3 2 4-6
4 4-6 362.5 5 3 4-6
4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

3 4-6 165 3 2 4-6
4 4-6 305 5 3 4-6
4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

430 2 2 4-6 295 5

285 2 2 4-6 195 5
387.5 4 3 4-6 250 5
190 4 3 4-6 122.5 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

460 2 2 4-6 315 5

175 2 2 4-6 120 5
325 4 3 4-6 210 5
240 4 3 4-6 155 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 392.5 3 2 4-6

n/a 4-6 260 3 2 4-6
n/a 4-6 350 5 3 4-6
n/a 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 420 3 2 4-6

n/a 4-6 160 3 2 4-6
n/a 4-6 295 5 3 4-6
n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 440 1

277.5 2 2 4-6 292.5 1
375 4 3 4-6 400 3
185 4 3 4-6 195 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 472.5 1

170 2 2 4-6 180 1
315 4 3 4-6 335 3
232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 417.5 2 2 4-6

1 4-6 277.5 2 2 4-6
2 4-6 375 4 3 4-6
2 4-6 185 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 447.5 2 2 4-6

1 4-6 170 2 2 4-6
2 4-6 315 4 3 4-6
2 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
440 1 1 4-6 465 1
292.5 1 1 4-6 310 1
400 3 2 4-6 425 2
195 3 2 4-6 207.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

472.5 1 1 4-6 500 1
180 1 1 4-6 190 1
335 3 2 4-6 357.5 2
247.5 3 2 4-6 262.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 295 5 n/a 4-6
1 4-6 195 5 n/a 4-6
2 4-6 250 5 n/a 4-6
2 4-6 122.5 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 315 5 n/a 4-6
1 4-6 120 5 n/a 4-6
2 4-6 210 5 n/a 4-6
2 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Video Notes
 Week 1
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight
Day 1
Squat 342.5 5 3 4-6 367.5
Sumo Deadlift 300 7 4 4-6 325
Incline Press 167.5 7 4 4-6 182.5
0
Accessories
0
0
0

Day 2
Bench Press 227.5 5 3 4-6 245
OHP 140 5 3 4-6 150
Front Squat 252.5 7 4 4-6 272.5
0
Accessories
0
0
0

Day 3
Deadlift 367.5 5 3 4-6 395
Close Grip Bench 185 7 4 4-6 202.5
Paused Squat 275 7 4 4-6 300
Push Press 147.5 7 4 4-6 160
0
Accessories
0
0
0
 Week 2 Week 3
Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

4 3 4-6 392.5 3 2 4-6

6 4 4-6 350 5 3 4-6
6 4 4-6 195 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 3 4-6 260 3 2 4-6

4 3 4-6 160 3 2 4-6
6 4 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 3 4-6 420 3 2 4-6

6 4 4-6 217.5 5 3 4-6
6 4 4-6 322.5 5 3 4-6
6 4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Week 3 Week 4
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

355 5 3 4-6
312.5 7 4 4-6
175 7 4 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

235 5 3 4-6
145 5 3 4-6
262.5 7 4 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

380 5 3 4-6
195 7 4 4-6
287.5 7 4 4-6
152.5 7 4 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 5 Week 6
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

380 4 3 4-6 405 3 2 4-6

337.5 6 4 4-6 362.5 5 3 4-6
190 6 4 4-6 202.5 5 3 4-6
0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

252.5 4 3 4-6 267.5 3 2 4-6

155 4 3 4-6 165 3 2 4-6
282.5 6 4 4-6 305 5 3 4-6
0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

407.5 4 3 4-6 432.5 3 2 4-6

210 6 4 4-6 225 5 3 4-6
310 6 4 4-6 332.5 5 3 4-6
165 6 4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Week 6 Week 7
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

295 5 n/a 4-6

250 5 n/a 4-6
140 5 n/a 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

195 5 n/a 4-6

120 5 n/a 4-6
210 5 n/a 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

315 5 n/a 4-6

155 5 n/a 4-6
230 5 n/a 4-6
122.5 5 n/a 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8 Week 9
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

367.5 4 3 4-6 392.5 3 2 4-6

325 6 4 4-6 350 5 3 4-6
182.5 6 4 4-6 195 5 3 4-6
0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

245 4 3 4-6 260 3 2 4-6

150 4 3 4-6 160 3 2 4-6
272.5 6 4 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0

395 4 3 4-6 420 3 2 4-6

202.5 6 4 4-6 217.5 5 3 4-6
300 6 4 4-6 322.5 5 3 4-6
160 6 4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Week 9 Week 10
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

417.5 2 2 4-6
375 4 3 4-6
210 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

277.5 2 2 4-6
170 2 2 4-6
315 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

447.5 2 2 4-6
232.5 4 3 4-6
345 4 3 4-6
185 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 11 Week 12
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff

380 4 3 4-6 405 3 2

337.5 6 4 4-6 362.5 5 3
190 6 4 4-6 202.5 5 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

252.5 4 3 4-6 267.5 3 2

155 4 3 4-6 165 3 2
282.5 6 4 4-6 305 5 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

407.5 4 3 4-6 432.5 3 2

210 6 4 4-6 225 5 3
310 6 4 4-6 332.5 5 3
165 6 4 4-6 177.5 5 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Week 12 Week 13
Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video

4-6 430 2 2 4-6

4-6 387.5 4 3 4-6
4-6 217.5 4 3 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

4-6 285 2 2 4-6

4-6 175 2 2 4-6
4-6 325 4 3 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

4-6 460 2 2 4-6

4-6 240 4 3 4-6
4-6 357.5 4 3 4-6
4-6 190 4 3 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 14 Week 15
Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff

295 5 n/a 4-6 392.5 3 2

250 5 n/a 4-6 350 5 3
140 5 n/a 4-6 195 5 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

195 5 n/a 4-6 260 3 2

120 5 n/a 4-6 160 3 2
210 5 n/a 4-6 295 5 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

315 5 n/a 4-6 420 3 2

155 5 n/a 4-6 217.5 5 3
230 5 n/a 4-6 322.5 5 3
122.5 5 n/a 4-6 172.5 5 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Week 15 Week 16
Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video

4-6 417.5 2 2 4-6

4-6 375 4 3 4-6
4-6 210 4 3 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

4-6 277.5 2 2 4-6

4-6 170 2 2 4-6
4-6 315 4 3 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

4-6 447.5 2 2 4-6

4-6 232.5 4 3 4-6
4-6 345 4 3 4-6
4-6 185 4 3 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 17 Week 18
Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff

440 1 1 4-6 417.5 2 2

400 3 2 4-6 375 4 3
225 3 2 4-6 210 4 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

292.5 1 1 4-6 277.5 2 2

180 1 1 4-6 170 2 2
335 3 2 4-6 315 4 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

472.5 1 1 4-6 447.5 2 2

247.5 3 2 4-6 232.5 4 3
367.5 3 2 4-6 345 4 3
195 3 2 4-6 185 4 3
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Week 18 Week 19
Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video

4-6 440 1 1 4-6

4-6 400 3 2 4-6
4-6 225 3 2 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

4-6 292.5 1 1 4-6

4-6 180 1 1 4-6
4-6 335 3 2 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

4-6 472.5 1 1 4-6

4-6 247.5 3 2 4-6
4-6 367.5 3 2 4-6
4-6 195 3 2 4-6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 20 Week 21
Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff
See highlighted text in instructions document
465 1 1 4-6 295 5 n/a
425 2 2 4-6 250 5 n/a
237.5 2 2 4-6 140 5 n/a
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

310 1 1 4-6 195 5 n/a
190 1 1 4-6 120 5 n/a
357.5 2 2 4-6 210 5 n/a
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

500 1 1 4-6 315 5 n/a
262.5 2 2 4-6 155 5 n/a
390 2 2 4-6 230 5 n/a
207.5 2 2 4-6 122.5 5 n/a
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Week 21
Set goal Sets completed Video Notes

4-6
4-6
4-6
0 0

0 0
0 0
0 0

4-6
4-6
4-6
0 0

0 0
0 0
0 0

4-6
4-6
4-6
4-6
0 0

0 0
0 0
0 0
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 342.5 5 3 4-6 367.5 4
Incline Press 167.5 7 4 4-6 182.5 6
Sumo Deadlift 300 7 4 4-6 325 6
0 0
Accessories
0 0
0 0
0 0

Day 2
Bench Press 227.5 5 3 4-6 245 4
Front Squat 252.5 7 4 4-6 272.5 6
Push Press 147.5 7 4 4-6 160 6
0 0
Accessories
0 0
0 0
0 0

Day 3
Deadlift 367.5 5 3 4-6 395 4
Close Grip Bench 185 7 4 4-6 202.5 6
0 0
Accessories
0 0
0 0
0 0

Day 4
OHP 140 5 3 4-6 150 4
Paused Squat 275 7 4 4-6 300 6
0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

4 4-6 195 5 3 4-6
4 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 260 3 2 4-6

4 4-6 295 5 3 4-6
4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 160 3 2 4-6

4 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

355 5 3 4-6 380 4

175 7 4 4-6 190 6
312.5 7 4 4-6 337.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

235 5 3 4-6 252.5 4

262.5 7 4 4-6 282.5 6
152.5 7 4 4-6 165 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

380 5 3 4-6 407.5 4

195 7 4 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

145 5 3 4-6 155 4

287.5 7 4 4-6 310 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

4 4-6 202.5 5 3 4-6
4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 267.5 3 2 4-6

4 4-6 305 5 3 4-6
4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 165 3 2 4-6

4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

295 5 n/a 4-6 367.5 4

140 5 n/a 4-6 182.5 6
250 5 n/a 4-6 325 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

195 5 n/a 4-6 245 4

210 5 n/a 4-6 272.5 6
122.5 5 n/a 4-6 160 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

315 5 n/a 4-6 395 4

155 5 n/a 4-6 202.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

120 5 n/a 4-6 150 4

230 5 n/a 4-6 300 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

4 4-6 195 5 3 4-6
4 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 260 3 2 4-6

4 4-6 295 5 3 4-6
4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 160 3 2 4-6

4 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 380 4

210 4 3 4-6 190 6
375 4 3 4-6 337.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

277.5 2 2 4-6 252.5 4

315 4 3 4-6 282.5 6
185 4 3 4-6 165 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 407.5 4

232.5 4 3 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

170 2 2 4-6 155 4

345 4 3 4-6 310 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

4 4-6 202.5 5 3 4-6
4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 267.5 3 2 4-6

4 4-6 305 5 3 4-6
4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 165 3 2 4-6

4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

430 2 2 4-6 295 5

217.5 4 3 4-6 140 5
387.5 4 3 4-6 250 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

285 2 2 4-6 195 5

325 4 3 4-6 210 5
190 4 3 4-6 122.5 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

460 2 2 4-6 315 5

240 4 3 4-6 155 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

175 2 2 4-6 120 5

357.5 4 3 4-6 230 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 392.5 3 2 4-6

n/a 4-6 195 5 3 4-6
n/a 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 260 3 2 4-6

n/a 4-6 295 5 3 4-6
n/a 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 420 3 2 4-6

n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 160 3 2 4-6

n/a 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 440 1

210 4 3 4-6 225 3
375 4 3 4-6 400 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

277.5 2 2 4-6 292.5 1

315 4 3 4-6 335 3
185 4 3 4-6 195 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 472.5 1

232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

170 2 2 4-6 180 1

345 4 3 4-6 367.5 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 417.5 2 2 4-6

2 4-6 210 4 3 4-6
2 4-6 375 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 277.5 2 2 4-6

2 4-6 315 4 3 4-6
2 4-6 185 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 447.5 2 2 4-6

2 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 170 2 2 4-6

2 4-6 345 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
440 1 1 4-6 465 1
225 3 2 4-6 237.5 2
400 3 2 4-6 425 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

292.5 1 1 4-6 310 1
335 3 2 4-6 357.5 2
195 3 2 4-6 207.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

472.5 1 1 4-6 500 1
247.5 3 2 4-6 262.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

180 1 1 4-6 190 1
367.5 3 2 4-6 390 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 295 5 n/a 4-6
2 4-6 140 5 n/a 4-6
2 4-6 250 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 195 5 n/a 4-6
2 4-6 210 5 n/a 4-6
2 4-6 122.5 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 315 5 n/a 4-6
2 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 120 5 n/a 4-6
2 4-6 230 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Video Notes
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 342.5 5 3 4-6 367.5 4
Push Press 147.5 7 4 4-6 160 6
0 0
Accessories
0 0
0 0
0 0

Day 2
Bench Press 227.5 5 3 4-6 245 4
Front Squat 252.5 7 4 4-6 272.5 6
0 0
Accessories
0 0
0 0
0 0

Day 3
Deadlift 367.5 5 3 4-6 395 4
Close Grip Bench 185 7 4 4-6 202.5 6
0 0
Accessories
0 0
0 0
0 0

Day 4
OHP 140 5 3 4-6 150 4
Paused Squat 275 7 4 4-6 300 6
0 0
Accessories
0 0
0 0
0 0

Day 5
Incline Press 167.5 7 4 4-6 182.5 6
Sumo Deadlift 300 7 4 4-6 325 6
 0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 260 3 2 4-6

4 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 160 3 2 4-6

4 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 195 5 3 4-6

4 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

355 5 3 4-6 380 4

152.5 7 4 4-6 165 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

235 5 3 4-6 252.5 4

262.5 7 4 4-6 282.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

380 5 3 4-6 407.5 4

195 7 4 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

145 5 3 4-6 155 4

287.5 7 4 4-6 310 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

175 7 4 4-6 190 6

312.5 7 4 4-6 337.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 267.5 3 2 4-6

4 4-6 305 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 165 3 2 4-6

4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 202.5 5 3 4-6

4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

295 5 n/a 4-6 367.5 4

122.5 5 n/a 4-6 160 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

195 5 n/a 4-6 245 4

210 5 n/a 4-6 272.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

315 5 n/a 4-6 395 4

155 5 n/a 4-6 202.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

120 5 n/a 4-6 150 4

230 5 n/a 4-6 300 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

140 5 n/a 4-6 182.5 6

250 5 n/a 4-6 325 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

4 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 260 3 2 4-6

4 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 160 3 2 4-6

4 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 195 5 3 4-6

4 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 380 4

185 4 3 4-6 165 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

277.5 2 2 4-6 252.5 4

315 4 3 4-6 282.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 407.5 4

232.5 4 3 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

170 2 2 4-6 155 4

345 4 3 4-6 310 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

210 4 3 4-6 190 6

375 4 3 4-6 337.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 267.5 3 2 4-6

4 4-6 305 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 165 3 2 4-6

4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 202.5 5 3 4-6

4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

430 2 2 4-6 295 5

190 4 3 4-6 122.5 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

285 2 2 4-6 195 5

325 4 3 4-6 210 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

460 2 2 4-6 315 5

240 4 3 4-6 155 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

175 2 2 4-6 120 5

357.5 4 3 4-6 230 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

217.5 4 3 4-6 140 5

387.5 4 3 4-6 250 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 392.5 3 2 4-6

n/a 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 260 3 2 4-6

n/a 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 420 3 2 4-6

n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 160 3 2 4-6

n/a 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 195 5 3 4-6

n/a 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 440 1

185 4 3 4-6 195 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

277.5 2 2 4-6 292.5 1

315 4 3 4-6 335 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 472.5 1

232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

170 2 2 4-6 180 1

345 4 3 4-6 367.5 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

210 4 3 4-6 225 3

375 4 3 4-6 400 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 417.5 2 2 4-6

2 4-6 185 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 277.5 2 2 4-6

2 4-6 315 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 447.5 2 2 4-6

2 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 170 2 2 4-6

2 4-6 345 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2 4-6 210 4 3 4-6

2 4-6 375 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
440 1 1 4-6 465 1
195 3 2 4-6 207.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

292.5 1 1 4-6 310 1
335 3 2 4-6 357.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

472.5 1 1 4-6 500 1
247.5 3 2 4-6 262.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

180 1 1 4-6 190 1
367.5 3 2 4-6 390 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

225 3 2 4-6 237.5 2
400 3 2 4-6 425 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 295 5 n/a 4-6
2 4-6 122.5 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 195 5 n/a 4-6
2 4-6 210 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 315 5 n/a 4-6
2 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 120 5 n/a 4-6
2 4-6 230 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

2 4-6 140 5 n/a 4-6
2 4-6 250 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Video Notes
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 342.5 5 3 4-6 367.5 4
Close Grip Bench 185 7 4 4-6 202.5 6
0 0
Accessories
0 0
0 0
0 0

Day 2
Push Press 147.5 7 4 4-6 160 6
Sumo Deadlift 300 7 4 4-6 325 6
0 0
Accessories
0 0
0 0
0 0

Day 3
Bench Press 227.5 5 3 4-6 245 4
Front Squat 252.5 7 4 4-6 272.5 6
0 0
Accessories
0 0
0 0
0 0

Day 4
Incline Press 167.5 7 4 4-6 182.5 6
Paused Squat 275 7 4 4-6 300 6
0 0
Accessories
0 0
0 0
0 0

Day 5
Deadlift 367.5 5 3 4-6 395 4
0 0
Accessories
0 0
0 0
0 0

Day 6
OHP 140 5 3 4-6 150 4
0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 172.5 5 3 4-6

4 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 260 3 2 4-6

4 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 195 5 3 4-6

4 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 160 3 2 4-6

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

355 5 3 4-6 380 4

195 7 4 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

152.5 7 4 4-6 165 6

312.5 7 4 4-6 337.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

235 5 3 4-6 252.5 4

262.5 7 4 4-6 282.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

175 7 4 4-6 190 6

287.5 7 4 4-6 310 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

380 5 3 4-6 407.5 4

0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

145 5 3 4-6 155 4

0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 177.5 5 3 4-6

4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 267.5 3 2 4-6

4 4-6 305 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 202.5 5 3 4-6

4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 165 3 2 4-6

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

295 5 n/a 4-6 367.5 4

155 5 n/a 4-6 202.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

122.5 5 n/a 4-6 160 6

250 5 n/a 4-6 325 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

195 5 n/a 4-6 245 4

210 5 n/a 4-6 272.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

140 5 n/a 4-6 182.5 6

230 5 n/a 4-6 300 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

315 5 n/a 4-6 395 4

0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

120 5 n/a 4-6 150 4

0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 392.5 3 2 4-6

4 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 172.5 5 3 4-6

4 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 260 3 2 4-6

4 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 195 5 3 4-6

4 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 420 3 2 4-6

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 160 3 2 4-6

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 380 4

232.5 4 3 4-6 210 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

185 4 3 4-6 165 6

375 4 3 4-6 337.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

277.5 2 2 4-6 252.5 4

315 4 3 4-6 282.5 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

210 4 3 4-6 190 6

345 4 3 4-6 310 6
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 407.5 4

0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

170 2 2 4-6 155 4

0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 405 3 2 4-6

4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 177.5 5 3 4-6

4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 267.5 3 2 4-6

4 4-6 305 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

4 4-6 202.5 5 3 4-6

4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 432.5 3 2 4-6

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

3 4-6 165 3 2 4-6

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

430 2 2 4-6 295 5

240 4 3 4-6 155 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

190 4 3 4-6 122.5 5

387.5 4 3 4-6 250 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

285 2 2 4-6 195 5

325 4 3 4-6 210 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

217.5 4 3 4-6 140 5

357.5 4 3 4-6 230 5
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

460 2 2 4-6 315 5

0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

175 2 2 4-6 120 5

0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 392.5 3 2 4-6

n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 172.5 5 3 4-6

n/a 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 260 3 2 4-6

n/a 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 195 5 3 4-6

n/a 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 420 3 2 4-6

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

n/a 4-6 160 3 2 4-6

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

417.5 2 2 4-6 440 1

232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

185 4 3 4-6 195 3

375 4 3 4-6 400 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

277.5 2 2 4-6 292.5 1

315 4 3 4-6 335 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

210 4 3 4-6 225 3

345 4 3 4-6 367.5 3
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

447.5 2 2 4-6 472.5 1

0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

170 2 2 4-6 180 1

0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 417.5 2 2 4-6

2 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2 4-6 185 4 3 4-6

2 4-6 375 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 277.5 2 2 4-6

2 4-6 315 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

2 4-6 210 4 3 4-6

2 4-6 345 4 3 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 447.5 2 2 4-6

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

1 4-6 170 2 2 4-6

0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
440 1 1 4-6 465 1
247.5 3 2 4-6 262.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

195 3 2 4-6 207.5 2
400 3 2 4-6 425 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

292.5 1 1 4-6 310 1
335 3 2 4-6 357.5 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

225 3 2 4-6 237.5 2
367.5 3 2 4-6 390 2
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

472.5 1 1 4-6 500 1
0 0 0 0 0 0 0
 0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0

See highlighted text in in

180 1 1 4-6 190 1
0 0 0 0 0 0 0

0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 295 5 n/a 4-6
2 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

2 4-6 122.5 5 n/a 4-6
2 4-6 250 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 195 5 n/a 4-6
2 4-6 210 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

2 4-6 140 5 n/a 4-6
2 4-6 230 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 315 5 n/a 4-6
0 0 0 0 0 0 0 0
 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

See highlighted text in instructions document

1 4-6 120 5 n/a 4-6
0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
Video Notes