HOW TO

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

For instructions on how to use the program

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
<---Insert BE Range
Competition Squat 1 5 @ 5-6 RPE Weight 290
Competition Squat 1 5 #VALUE!
Competition
Larsen Squat
Competiton 3 5 #VALUE!
Bench
Larsen Press 0-1-0
Competiton 1 8 170
Bench
Larsen Press 0-1-0
Competiton 1 8 180
Bench
ClusterPress
(45 sec0-1-0
rest 1 8 190
b/w each set)
Cluster (45 sec rest 5 1 350
b/w
Belt each set)
Squat/Leg 5 1 330
Press/Hack Squat
Belt Squat/Leg 1 @ 812RPE @ 8 RPE
Press/Hack Squat 2 each set Same Weight

Week 1 RPE Last

Day 2
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 5 @ 5 RPE Weight
<---Insert 210
Press 0-1-0 Bench
Competition 1 5 @ 6 RPE Weight 220
Press 0-1-0 3 5 #VALUE!
Dumbbell Bench Press 1 8 @ 8 RPE
 @ 8 RPE each
Dumbbell Bench Press 2 12 set each
@ 8 RPE
Row of Choice 2 8 set each
@ 8 RPE
Row of Choice 2 15 set
Pulldown of Choice 1 @ 812RPE @ 8 RPE
Pulldown of Choice 3 each set Same Weight

Week 1 RPE Last

Day 3
Competition Pause Sets Reps Weight Set
<---Insert BE Range
Squat 0-1-0 Pause
Competition 1 4 @ 3-4 RPE Weight
<---Insert 260
Squat 0-1-0 1 4 @ 4-5 RPE Weight 275
Competition Tempo
Competition Squat 2 7 235 <---Insert
Bench Press 3-1-0
Competition Tempo 1 3 @ 3-4 RPE Weight
<---Insert 205
Bench Press Tempo
Competition 3-1-0 1 3 @ 4-5 RPE Weight
<---Insert 215
Bench
ReversePress 3-1-0
Lunges 1 3 @@7 5-6
RPERPE
each Weight 225
(Optional) 2 12 set

Week 1 RPE Last

Day 4 Sets Reps Weight Set
<---Insert BE Range
Conventional Deadlift 1 5 @ 5 RPE Weight
<---Insert 360
Conventional Deadlift 1 1 @ 5-6 RPE Weight 410
Conventional Pause
Conventional Deadlift 1 5 #VALUE!
Deadlift
Hamstring0-1-0
Curl 2 5 @ #VALUE!
8 RPE each
Machine Of Choice 3 10-12 @ 8-9 setRPE
Bicep Curland
Drop-Set of Choice
Rest- 2 12 each
more timeset
for a
Pause 1 12+ total of 3 sets

Week 1 RPE Last

Day 5
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 4 @ 6.5 RPE Weight
<---Insert 235
Press 0-1-0 Bench
Competition 1 1 @ 6 RPE Weight 250
Press 0-1-0 Bench
Competition 1 6 #VALUE!
Press 0-1-0 3 6 #VALUE!
Row of Choice 1 @ 812RPE @ 8 RPE
Row of Choice 3 each set Same
@ 8-9Weight
RPE
Side Lateral of Choice 2 12 each set
Drop-Set and Rest- more time for a
Pause
Tricep Extension of 1 12+ total
@ 8-9of 3RPE
sets
Choice
Choice Drop-Set and 2 12 each
more timeset
for a
Rest-Pause 1 12+ total of 3 sets
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive. This works best if downloaded f

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

Definition Recommended Split:

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat Primary Squat
d 1 more rep left in the tank Bench Quaternary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
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 @ 812RPE @ 8 RPE
2 each set Same Weight

Week 2
TE Range KG Volume Sets Reps Weight
225 #VALUE! #VALUE! 1 5 @ 5-6 RPE
235 #VALUE! #VALUE! 1 5 @ 6-7 RPE
#VALUE! #VALUE! 3 5 #VALUE!
1 8 @ 8 RPE
 @ 8 RPE
2 12 @each set
8 RPE
2 8 @each set
8 RPE
2 15 each set
1 @ 812RPE @ 8 RPE
3 each set Same Weight

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
215 #VALUE! #VALUE! 1 3 @ 4 RPE
225 #VALUE! #VALUE! 1 3 @ 5 RPE
235 #VALUE! #VALUE! 1 3 @
@6 7 RPE
RPE
2 12 each set

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
time for aset
total
1 12+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight
245 #VALUE! #VALUE! 1 4 @ 7 RPE
265 #VALUE! #VALUE! 1 1 @ 6 RPE
#VALUE! #VALUE! 1+ (4 total sets) 6 #VALUE!
#VALUE! #VALUE! #VALUE! 6 #VALUE!
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 each set
 time for a total
1 12+ @of8-9
3 sets
RPE
2 12 time for aset
each total
1 12+ of 3 sets

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
rks best if downloaded from a Desktop/Laptop, and then can be accessed through Phone/IPad.

ecommended Split:
Tuesday Thursday Friday Saturday
Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Primary Deadlift

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
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
1
2

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 215 230 #VALUE! #VALUE! 1
Weight 225 240 #VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
 2
2
2
1
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 270 285 #VALUE! #VALUE! 1
Weight 280 300 #VALUE! #VALUE! 1
<---Insert 110 3430 2
Weight
<---Insert 205 220 #VALUE! #VALUE! 1
Weight
<---Insert 215 230 #VALUE! #VALUE! 1
Weight 225 240 #VALUE! #VALUE! 1
2

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 370 390 #VALUE! #VALUE! 1
Weight 420 445 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
2
1

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 235 250 #VALUE! #VALUE! 1
Weight
many sets 250 265 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
3
2
 1
2
1

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
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
@ 812RPE @ 8 RPE
each set Same Weight

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
5 @ 6 RPE Weight
<---Insert 220 230 #VALUE! #VALUE!
5 @ 7 RPE Weight 230 245 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
8 @ 8 RPE
 @ 8 RPE
12 @each set
8 RPE
8 @each set
8 RPE
15 each set
@ 812RPE @ 8 RPE
each set Same Weight

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
4 @ 5-6 RPE Weight
<---Insert 280 295 #VALUE! #VALUE!
4 @ 6-7 RPE Weight 290 310 #VALUE! #VALUE!
7 255 <---Insert 115 3570
3 @ 4-5 RPE Weight
<---Insert 210 225 #VALUE! #VALUE!
3 @ 5-6 RPE Weight
<---Insert 220 235 #VALUE! #VALUE!
3 @
@6-7 RPE
7 RPE Weight 230 245 #VALUE! #VALUE!
12 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
5 @ 7 RPE Weight
<---Insert 380 405 #VALUE! #VALUE!
1 @ 6.5 RPE Weight 425 450 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE!
@ 8 RPE #VALUE! #VALUE!
10-12 @each set
8-9 RPE
12 eachfor
time seta
12+ total of 3 sets

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
4 @ 7.5 RPE Weight
<---Insert 240 255 #VALUE! #VALUE!
1 @ 7 RPE Weight
how many 260 275 #VALUE! #VALUE!
6 #VALUE! sets you did #VALUE! #VALUE!
6 #VALUE! #VALUE! #VALUE!
@ 812RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
12 each set
 time for a
12+ total
@ 8-9of 3RPE
sets
12 eachfor
time seta
12+ total of 3 sets

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
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 @ 812RPE @ 8 RPE
2 each set Same Weight

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 5 @ 6-7 RPE Weight
<---Insert 220 235
1 5 @ 7-8 RPE Weight 235 245
3 5 #VALUE!
1 8 @ 8 RPE
 @ 8 RPE
2 12 @each set
8 RPE
2 8 @each set
8 RPE
2 15 each set
1 @ 812RPE @ 8 RPE
3 each set Same Weight

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 4 @ 6-7 RPE Weight
<---Insert 285 305
1 4 @ 7-8 RPE Weight 300 320
2 7 265 <---Insert
1 3 @ 5 RPE Weight
<---Insert 215 230
1 3 @ 6 RPE Weight
<---Insert 225 240
1 3 @7
@ 7 RPE
RPE Weight 235 250
2 12 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 5 @ 8 RPE Weight
<---Insert 395 420
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
time for aset
total
1 12+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 4 @ 8 RPE Weight
<---Insert 245 260
1 1 @ 7 RPE Weight
many sets 260 275
1+ (4 total sets) 6 #VALUE! you did
#VALUE! 6 #VALUE!
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 each set
 time for a total
1 12+ @of8-9
3 sets
RPE
2 12 time for aset
each 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
Larsen Squat
Competiton 3 4
82.5 1440 Bench
Larsen Press 0-1-0
Competiton 1 7
85 1520 Bench
Larsen Press 0-1-0
Competiton 1 7
90 1600 Bench
ClusterPress 0-1-0
(45 sec rest b/w 1 7
172.5 1900 each set)
Cluster (45 sec rest b/w 3 1
160 1775 each set)
Belt Squat/Leg 3 1
Press/Hack Squat
Belt Squat/Leg 2 12
Press/Hack Squat N/A N/A

Week 5
KG Volume Day 2
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 5
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 5
#VALUE! #VALUE! Press 0-1-0 3 5
Dumbbell Bench Press 1 8
 Dumbbell Bench Press 1 12
Row of Choice 1 8
Row of Choice 2 15
Pulldown of Choice 3 12
Pulldown of Choice N/A N/A

Week 5
KG Volume Day 3
Competition Pause Sets Reps
#VALUE! #VALUE! Squat 0-1-0
Competition Pause 1 3
#VALUE! #VALUE! Squat 0-1-0 1 3
120 3710 Competition Tempo
Competition Squat 2 6
#VALUE! #VALUE! Bench Press 3-1-0
Competition Tempo 1 2
#VALUE! #VALUE! Bench Press Tempo
Competition 3-1-0 1 2
#VALUE! #VALUE! Bench Press 3-1-0 1 2
Reverse Lunges 1 12

Week 5
KG Volume Day 4 Sets Reps
#VALUE! #VALUE! Conventional Deadlift 1 4
#VALUE! #VALUE! Conventional Deadlift 1 1
#VALUE! #VALUE! Conventional Pause
Conventional Deadlift 1 4
#VALUE! #VALUE! Deadlift
Hamstring0-1-0
Curl Machine 1 4
Of Choice 2 10-12
Bicep Curl
Bicep Curl of
of Choice
Choice 2 12
Drop-Set and Rest-Pause N/A N/A

Week 5
KG Volume Day 5
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 3
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 5
#VALUE! #VALUE! Press 0-1-0 3 5
Row of Choice 3 12
Row of Choice N/A N/A
Side Lateral of Choice 2 12
 Side Lateral of Choice
Drop-Set and Rest-Pause
Tricep Extension of N/A N/A
Choice
Choice Drop-Set and 2 12
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
310RPE
@ 6-7 140 930
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@ 6-7 RPE
@ 6-7 RPE
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
240 110 2880
#VALUE! 210 225
#VALUE! 220 235
#VALUE! 220 235
@ 6 RPE

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
@each set
7 RPE
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
@ N/A
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 sure
-----------------
>
Deadlift

For instructions on how to use the program

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
<---Insert BE Range
Competition Squat 1 4 @ 5-6 RPE Weight
<---Insert 300
Competition Squat 1 1 @ 5-6 RPE Weight 330
Competition
Larsen Squat
Competiton 4 4 #VALUE!
Bench
Larsen Press 0-1-0
Competiton 1 7 175
Bench
Larsen Press 0-1-0
Competiton 1 7 185
Bench
ClusterPress
(45 sec0-1-0
rest 1 7 195
b/w each set)
Cluster (45 sec rest 5 1 365
b/w
Belt each set)
Squat/Leg 5 1 345
Press/Hack Squat
Belt Squat/Leg 1 @ 810RPE @ 8 RPE
Press/Hack Squat 2 each set Same Weight

Week 1 RPE Last

Day 2
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 4 @ 5 RPE Weight
<---Insert 225
Press 0-1-0 Bench
Competition 1 4 @ 6 RPE Weight 235
Press 0-1-0 3 4 #VALUE!
Dumbbell Bench Press 1 7 @ 8 RPE
 @ 8 RPE each
Dumbbell Bench Press 2 10 set each
@ 8 RPE
Row of Choice 2 7 set each
@ 8 RPE
Row of Choice 2 12 set
Pulldown of Choice 1 @ 810RPE @ 8 RPE
Pulldown of Choice 3 each set Same Weight

Week 1 RPE Last

Day 3 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 3 @ 3-4 RPE Weight
<---Insert 285
Competition Pause
Competition Squat 1 3 @ 4-5 RPE Weight 300
Squat 0-1-0 Tempo
Competition 2 6 #VALUE! <---Insert
Bench Press Tempo
Competition 3-1-0 1 2 @ 3-4 RPE Weight
<---Insert 210
Bench Press Tempo
Competition 3-1-0 1 2 @ 4-5 RPE Weight
<---Insert 220
Bench
ReversePress 3-1-0
Lunges 1 2 @@7 5-6
RPERPE
each Weight 230
(Optional) 2 10 set

Week 1 RPE Last

Day 4 Sets Reps Weight Set
<---Insert BE Range
Conventional Deadlift 1 1 @ 6 RPE Weight
<---Insert 420
Conventional Deadlift 1 4 @ 4-5 RPE Weight 365
Conventional Pause
Conventional Deadlift 1 4 #VALUE!
Deadlift
Hamstring0-1-0
Curl 2 4 @ #VALUE!
8 RPE each
Machine Of Choice 3 8-10 @ 8-9 setRPE
Bicep Curland
Drop-Set of Choice
Rest- 2 10 each
more timeset
for a
Pause 1 10+ total of 3 sets

Week 1 RPE Last

Day 5
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 6-7 RPE Weight
<---Insert 255
Press 0-1-0 Bench
Competition 1 3 @ 6.5 RPE Weight 240
Press 0-1-0 Bench
Competition 1 5 #VALUE!
Press 0-1-0 3 5 #VALUE!
Row of Choice 1 @ 810RPE @ 8 RPE
Row of Choice 3 each set Same
@ 8-9Weight
RPE
Side Lateral of Choice 2 10 each set
Drop-Set and Rest- more time for a
Pause
Tricep Extension of 1 10+ total
@ 8-9of 3RPE
sets
Choice
Choice Drop-Set and 2 10 each
more timeset
for a
Rest-Pause 1 10+ total of 3 sets
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

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

Definition Recommended Split:

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat Primary Squat
d 1 more rep left in the tank Bench Quaternary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
320 #VALUE! #VALUE! 1 4 @ 6-7 RPE
350 #VALUE! #VALUE! 1 1 @ 6 RPE
#VALUE! #VALUE! 4 4 #VALUE!
80 1225 1 7 180
85 1295 1 7 190
87.5 1365 1 7 200
165 1825 5 1 375
157.5 1725 5 1 355
1 @ 810RPE @ 8 RPE
2 each set Same Weight

Week 2
TE Range KG Volume Sets Reps Weight
240 #VALUE! #VALUE! 1 4 @ 5-6 RPE
250 #VALUE! #VALUE! 1 4 @ 6-7 RPE
#VALUE! #VALUE! 3 4 #VALUE!
1 7 @ 8 RPE
 @ 8 RPE
2 10 @each set
8 RPE
2 7 @each set
8 RPE
2 12 each set
1 @ 810RPE @ 8 RPE
3 each set Same Weight

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!
225 #VALUE! #VALUE! 1 2 @ 4 RPE
235 #VALUE! #VALUE! 1 2 @ 5 RPE
245 #VALUE! #VALUE! 1 2 @
@6 7 RPE
RPE
2 10 each set

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
time for aset
total
1 10+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight
270 #VALUE! #VALUE! 1 1 @ 7 RPE
255 #VALUE! #VALUE! 1 3 @ 7 RPE
#VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE!
#VALUE! #VALUE! #VALUE! 5 #VALUE!
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 each set
 time for a total
1 10+ @of8-9
3 sets
RPE
2 10 time for aset
each total
1 10+ of 3 sets

Lift Volume Totals

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

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 310 330 #VALUE! #VALUE! 1
Weight 335 355 #VALUE! #VALUE! 1
#VALUE! #VALUE! 4
82.5 1260 1
85 1330 1
90 1400 1
170 1875 5
160 1775 5
1
2

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 230 245 #VALUE! #VALUE! 1
Weight 240 255 #VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
 2
2
2
1
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 295 315 #VALUE! #VALUE! 1
Weight 310 330 #VALUE! #VALUE! 1
<---Insert #VALUE! #VALUE! 2
Weight
<---Insert 215 230 #VALUE! #VALUE! 1
Weight
<---Insert 225 240 #VALUE! #VALUE! 1
Weight 235 250 #VALUE! #VALUE! 1
2

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 425 450 #VALUE! #VALUE! 1
Weight 375 400 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
2
1

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 260 275 #VALUE! #VALUE! 1
Weight
many sets 245 260 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
3
2
 1
2
1

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
4 @ 7-8 RPE Weight
<---Insert 320 340 #VALUE! #VALUE!
1 @ 6.5 RPE Weight 340 360 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
7 185 85 1295
7 195 87.5 1365
7 205 92.5 1435
1 385 175 1925
1 360 162.5 1800
@ 810RPE @ 8 RPE
each set Same Weight

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
4 @ 6 RPE Weight
<---Insert 235 245 #VALUE! #VALUE!
4 @ 7 RPE Weight 245 260 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
7 @ 8 RPE
 @ 8 RPE
10 @each set
8 RPE
7 @each set
8 RPE
12 each set
@ 810RPE @ 8 RPE
each set Same Weight

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
3 @ 5-6 RPE Weight
<---Insert 305 325 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!
6 #VALUE! <---Insert #VALUE! #VALUE!
2 @ 4-5 RPE Weight
<---Insert 215 230 #VALUE! #VALUE!
2 @ 5-6 RPE Weight
<---Insert 225 240 #VALUE! #VALUE!
2 @
@6-7 RPE
7 RPE Weight 235 250 #VALUE! #VALUE!
10 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 7 RPE Weight
<---Insert 435 460 #VALUE! #VALUE!
4 @ 6-7 RPE Weight 390 410 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 #VALUE!
@ 8 RPE #VALUE! #VALUE!
8-10 @each set
8-9 RPE
10 eachfor
time seta
10+ total of 3 sets

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 7.5 RPE Weight
<---Insert 265 280 #VALUE! #VALUE!
3 @ 7.5 RPE Weight
how many 245 265 #VALUE! #VALUE!
5 #VALUE! sets you did #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
@ 810RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
10 each set
 time for a
10+ total
@ 8-9of 3RPE
sets
10 eachfor
time seta
10+ total of 3 sets

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 4 @ 8-9 RPE Weight
<---Insert 330 350
1 1 @ 7 RPE Weight 345 370
4 4 #VALUE!
1 7 185
1 7 195
1 7 210
5 1 395
5 1 370
1 @ 810RPE @ 8 RPE
2 each set Same Weight

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 4 @ 6-7 RPE Weight
<---Insert 235 250
1 4 @ 7-8 RPE Weight 245 265
3 4 #VALUE!
1 7 @ 8 RPE
 @ 8 RPE
2 10 @each set
8 RPE
2 7 @each set
8 RPE
2 12 each set
1 @ 810RPE @ 8 RPE
3 each set Same Weight

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 3 @ 6-7 RPE Weight
<---Insert 315 335
1 3 @ 7-8 RPE Weight 330 350
2 6 #VALUE! <---Insert
1 2 @ 5 RPE Weight
<---Insert 220 230
1 2 @ 6 RPE Weight
<---Insert 230 240
1 2 @7
@ 7 RPE
RPE Weight 240 255
2 10 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 8 RPE Weight
<---Insert 445 475
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
time for aset
total
1 10+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 8 RPE Weight
<---Insert 270 285
1 3 @ 8 RPE Weight
many sets 250 265
1+ (4 total sets) 5 #VALUE! you did
#VALUE! 5 #VALUE!
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 each set
 time for a total
1 10+ @of8-9
3 sets
RPE
2 10 time for aset
each 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
Larsen Squat
Competiton 3 3
85 1295 Bench
Larsen Press 0-1-0
Competiton 1 6
87.5 1365 Bench
Larsen Press 0-1-0
Competiton 1 6
95 1470 Bench
ClusterPress 0-1-0
(45 sec rest b/w 1 6
180 1975 each set)
Cluster (45 sec rest b/w 3 1
167.5 1850 each set)
Belt Squat/Leg 3 1
Press/Hack Squat
Belt Squat/Leg 2 10
Press/Hack Squat N/A N/A

Week 5
KG Volume Day 2
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 3
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 3
#VALUE! #VALUE! Press 0-1-0 3 3
Dumbbell Bench Press 1 7
 Dumbbell Bench Press 1 10
Row of Choice 2 7
Row of Choice 2 12
Pulldown of Choice 3 10
Pulldown of Choice N/A N/A

Week 5
KG Volume Day 3 Sets Reps
#VALUE! #VALUE! Competition Squat 1 2
#VALUE! #VALUE! Competition Pause
Competition Squat 1 2
#VALUE! #VALUE! Squat 0-1-0 Tempo
Competition 2 5
#VALUE! #VALUE! Bench Press Tempo
Competition 3-1-0 1 2
#VALUE! #VALUE! Bench Press Tempo
Competition 3-1-0 1 2
#VALUE! #VALUE! Bench
ReversePress 3-1-0
Lunges 1 2
(Optional) 1 10

Week 5
KG Volume Day 4 Sets Reps
#VALUE! #VALUE! Conventional Deadlift 1 1
#VALUE! #VALUE! Conventional Deadlift 1 3
#VALUE! #VALUE! Conventional Pause
Conventional Deadlift 1 3
#VALUE! #VALUE! Deadlift
Hamstring0-1-0
Curl 1 3
Machine Of Choice 2 8-10
Bicep Curl
Drop-Set of Choice
and Rest- 2 10
Pause N/A N/A

Week 5
KG Volume Day 5
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 2
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 4
#VALUE! #VALUE! Press 0-1-0 3 4
Row of Choice 3 10
Row of Choice N/A N/A
Side Lateral of Choice 2 10
 Drop-Set and Rest-
Pause
Tricep Extension of N/A N/A
Choice
Choice Drop-Set and 2 10
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!
175 80 1050
185 85 1110
195 87.5 1170
345 157.5 1035
325RPE
@ 6-7 147.5 975
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@ 6-7 RPE
@ 6-7 RPE
@ 6-7
@ 6-7 RPE
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! 210 225
#VALUE! 220 235
#VALUE!
@ 6 RPE 220 235
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
@each set
7 RPE
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
@ N/A
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 sure
-----------------
>
Deadlift

For instructions on how to use the program

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
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
Competition Squat 1 3 @ 4-5 RPE Weight 300
Competition Squat 2 3 #VALUE!
Competition
Larsen Squat
Competition 2 5 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 6 205
Bench
ClusterPress
(45 sec0-1-0
rest 2 8 185
b/w each set)
Cluster (45 sec rest 5 1 360
b/w
Belt each set)
Squat/Leg 5 1 340RPE
@ 7-8
Press/Hack Squat 3 8 each set

Week 1 RPE Last

Day 2
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 3 @ 6 RPE Weight 235
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press 0-1-0 3 5 #VALUE!
Dumbbell Bench Press 1 6 @@ 8 RPE
8 RPE each
Dumbbell Bench Press 2 8 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

Week 1 RPE Last

Day 3 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 2 @ 4-5 RPE Weight 310
Competition Pause
Competition Squat 1 2 #VALUE!
Squat 0-1-0 Tempo
Competition 2 5 #VALUE! <---Insert
Bench Press Tempo
Competition 3-1-0 1 3 @ 3-4 RPE Weight
<---Insert 205
Bench Press Tempo
Competition 3-1-0 1 3 @ 4-5 RPE Weight
<---Insert 215
Bench Press 3-1-0
Reverse Lunges 1 3 @@7 5-6
RPERPE
each Weight 225
(Optional) 2 8 set

Week 1 RPE Last

Day 4 Sets Reps Weight Set
<---Insert BE Range
Conventional Deadlift 1 1 @ 6 RPE Weight
<---Insert 420
Conventional Deadlift 1 3 @ 4-5 RPE Weight 375
Conventional Pause
Conventional Deadlift 1 3 #VALUE!
Deadlift
Hamstring0-1-0
Curl 2 5 @ #VALUE!
8 RPE each
Machine Of Choice 3 6-8 setRPE
@ 8-9
Bicep Curl of Choice 3 8 each set

Week 1 RPE Last

Day 5
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 7 RPE Weight
<---Insert 260
Press 0-1-0 Bench
Competition 1 2 @ 6.5 RPE Weight 245
Press 0-1-0 Bench
Competition 1 4 #VALUE!
Press 0-1-0 3 4 @#VALUE!
7-8 RPE
Row of Choice 4 8 each set
@ 8-9 RPE
Side Lateral
Tricep of Choice
Extension of 3 8 @each set
8-9 RPE
Choice 3 8 each set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

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

Definition Recommended Split:

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat Primary Squat
d 1 more rep left in the tank Bench Quaternary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
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!
92.5 1230 1 6 210
85 2960 2 8 190
162.5 1800 5 1 375
155 1700 5 1 355RPE
@ 7-8
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
250 #VALUE! #VALUE! 1 3 @ 6-7 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 5 #VALUE!
1 6 @
@8 8 RPE
RPE
2 8 each set
 @ 7-8 RPE
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 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!
215 #VALUE! #VALUE! 1 3 @ 4 RPE
225 #VALUE! #VALUE! 1 3 @ 5 RPE
235 #VALUE! #VALUE! 1 3 @
@6 7 RPE
RPE
2 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
265 #VALUE! #VALUE! 1 2 @ 7 RPE
#VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE!
#VALUE! #VALUE! #VALUE! 4 @#VALUE!
7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Split:
Tuesday Thursday Friday Saturday
Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Primary Deadlift

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 350 375 #VALUE! #VALUE! 1
Weight 310 330 #VALUE! #VALUE! 1
#VALUE! #VALUE! 2
#VALUE! #VALUE! 2
95 1260 1
85 3040 2
170 1875 5
160 1775 5
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 240 255 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
2
 2
2
4

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
<---Insert #VALUE! #VALUE! 2
Weight
<---Insert 205 220 #VALUE! #VALUE! 1
Weight
<---Insert 215 230 #VALUE! #VALUE! 1
Weight 225 240 #VALUE! #VALUE! 1
2

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

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 265 280 #VALUE! #VALUE! 1
Weight
many sets 250 265 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
4
3
3
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 360 380 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
6 210 95 1260
8 190 85 3040
1 390 177.5 1950
1 365RPE
@ 7-8 165 1825
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
3 @ 7 RPE Weight 245 260 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
6 @
@88 RPE
RPE
8 each set
 @ 7-8 RPE
6 @each set
7-8 RPE
10 @each set
7-8 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
5 #VALUE! <---Insert #VALUE! #VALUE!
3 @ 4-5 RPE Weight
<---Insert 210 225 #VALUE! #VALUE!
3 @ 5-6 RPE Weight
<---Insert 220 235 #VALUE! #VALUE!
3 @ 6-7 RPE
@ 7 RPE Weight 230 245 #VALUE! #VALUE!
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 445 475 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 400 425 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE!
@ 8 RPE #VALUE! #VALUE!
6-8 each set
@ 8-9 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 270 285 #VALUE! #VALUE!
2 @ 7.5 RPE Weight
many sets 255 270 #VALUE! #VALUE!
4 #VALUE! you did #VALUE! #VALUE!
4 @#VALUE!
7-8 RPE #VALUE! #VALUE!
8 each set
@ 8-9 RPE
8 @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
<---Insert BE Range TE Range
1 1 @ 8-9 RPE Weight
<---Insert 365 385
1 3 @ 7-8 RPE Weight 330 350
2 3 #VALUE!
2 5 #VALUE!
1 6 215
2 8 195
5 1 405
5 1 380RPE
@ 7-8
3 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 3 @ 7-8 RPE Weight 245 265
1 3 #VALUE!
3 5 #VALUE!
1 6 @
@8 8 RPE
RPE
2 8 each set
 @ 7-8 RPE
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!
2 5 #VALUE! <---Insert
1 3 @ 5 RPE Weight
<---Insert 215 230
1 3 @ 6 RPE Weight
<---Insert 225 240
1 3 @ 7 RPE
@ 7 RPE Weight 235 250
2 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 8-9 RPE Weight
<---Insert 455 485
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
<---Insert BE Range TE Range
1 1 @ 8-9 RPE Weight
<---Insert 275 290
1 2 @ 8 RPE Weight
how many 260 275
1+ (4 total sets) 4 #VALUE! sets you did
#VALUE! 4 @#VALUE!
7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 @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
Larsen Squat
Competition 2 4
97.5 1290 Bench
Larsen Press 0-1-0
Competition 1 5
87.5 3120 Bench
ClusterPress 0-1-0
(45 sec rest b/w 2 7
182.5 2025 each set)
Cluster (45 sec rest b/w 3 1
172.5 1900 each set)
Belt Squat/Leg 3 1
Press/Hack Squat 2 8

Week 5
KG Volume Day 2
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 2
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 2
#VALUE! #VALUE! Press 0-1-0 3 4
Dumbbell Bench Press 1 6
Dumbbell Bench Press 1 8
 Row of Choice 1 6
Row of Choice 2 10
Pulldown of Choice 3 8

Week 5
KG Volume Day 3 Sets Reps
#VALUE! #VALUE! Competition Squat 1 1
#VALUE! #VALUE! Competition Pause
Competition Squat 1 2
#VALUE! #VALUE! Squat 0-1-0 Tempo
Competition 2 4
#VALUE! #VALUE! Bench Press Tempo
Competition 3-1-0 1 2
#VALUE! #VALUE! Bench Press Tempo
Competition 3-1-0 1 2
#VALUE! #VALUE! Bench Press 3-1-0
Reverse Lunges 1 2
(Optional) 1 8

Week 5
KG Volume Day 4 Sets Reps
#VALUE! #VALUE! Conventional Deadlift 1 1
#VALUE! #VALUE! Conventional Deadlift 1 2
#VALUE! #VALUE! Conventional Pause
Conventional Deadlift 1 2
#VALUE! #VALUE! Deadlift
Hamstring0-1-0
Curl 1 4
Machine Of Choice 2 6-8
Bicep Curl of Choice 2 8

Week 5
KG Volume Day 5
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 3
#VALUE! #VALUE! Press 0-1-0 3 3
Row of Choice 3 8
Side Lateral
Tricep of Choice
Extension of 2 8
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!
200 90 1000
185 85 2590
355 160 1065
335RPE
@ 6-7 152.5 1005
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@ 6-7 RPE
@ 6-7 RPE
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! 210 225
#VALUE! 220 235
#VALUE!
@ 6 RPE 220 235
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
@ 7 RPE
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
@ 7 RPE
@each set
7 RPE
each set
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 HOW TO
DOWNLOAD
To have your own copy to edit, make sure
-----------------
>
Deadlift

For instructions on how to use the program

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
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
Competition Squat 1 3 @ 4-5 RPE Weight 300
Competition Squat 2 3 #VALUE!
Competition
Larsen Squat
Competition 2 5 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 6 205
Bench
ClusterPress
(45 sec0-1-0
rest 2 8 185
b/w each set)
Cluster (45 sec rest 5 1 360
b/w
Belt each set)
Squat/Leg 5 1 340RPE
@ 7-8
Press/Hack Squat 3 8 each set

Week 1 RPE Last

Day 2
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 3 @ 6 RPE Weight 235
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press 0-1-0 3 5 #VALUE!
Dumbbell Bench Press 1 6 @@ 8 RPE
8 RPE each
Dumbbell Bench Press 2 8 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

Week 1 RPE Last

Day 3 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 2 @ 4-5 RPE Weight 310
Competition Pause
Competition Squat 1 2 #VALUE!
Squat 0-1-0 Tempo
Competition 2 5 #VALUE! <---Insert
Bench Press Tempo
Competition 3-1-0 1 3 @ 3-4 RPE Weight
<---Insert 205
Bench Press Tempo
Competition 3-1-0 1 3 @ 4-5 RPE Weight
<---Insert 215
Bench Press 3-1-0
Reverse Lunges 1 3 @@7 5-6
RPERPE
each Weight 225
(Optional) 2 8 set

Week 1 RPE Last

Day 4 Sets Reps Weight Set
<---Insert BE Range
Conventional Deadlift 1 1 @ 7 RPE Weight
<---Insert 435
Conventional Deadlift 1 3 @ 5-6 RPE Weight 390
Conventional Pause
Conventional Deadlift 1 3 #VALUE!
Deadlift
Hamstring0-1-0
Curl 2 5 @ #VALUE!
8 RPE each
Machine Of Choice 3 6-8 setRPE
@ 8-9
Bicep Curl of Choice 3 8 each set

Week 1 RPE Last

Day 5
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 7 RPE Weight
<---Insert 260
Press 0-1-0 Bench
Competition 1 2 @ 6.5 RPE Weight 245
Press 0-1-0 Bench
Competition 1 4 #VALUE!
Press 0-1-0 3 4 @#VALUE!
7-8 RPE
Row of Choice 4 8 each set
@ 8-9 RPE
Side Lateral
Tricep of Choice
Extension of 3 8 @each set
8-9 RPE
Choice 3 8 each set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

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

Definition Recommended Split:

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat Primary Squat
d 1 more rep left in the tank Bench Quaternary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift Secondary Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
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!
92.5 1230 1 6 210
85 2960 2 8 190
162.5 1800 5 1 375
155 1700 5 1 355RPE
@ 7-8
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
250 #VALUE! #VALUE! 1 3 @ 6-7 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 3 5 #VALUE!
1 6 @
@8 8 RPE
RPE
2 8 each set
 @ 7-8 RPE
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 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!
215 #VALUE! #VALUE! 1 3 @ 4 RPE
225 #VALUE! #VALUE! 1 3 @ 5 RPE
235 #VALUE! #VALUE! 1 3 @
@6 7 RPE
RPE
2 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 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
265 #VALUE! #VALUE! 1 2 @ 7 RPE
#VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE!
#VALUE! #VALUE! #VALUE! 4 @#VALUE!
7-8 RPE
4 8 each set
@ 8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Split:
Tuesday Thursday Friday Saturday
Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Primary Deadlift

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 350 375 #VALUE! #VALUE! 1
Weight 310 330 #VALUE! #VALUE! 1
#VALUE! #VALUE! 2
#VALUE! #VALUE! 2
95 1260 1
85 3040 2
170 1875 4
160 1775 4
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 240 255 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
2
 2
2
4

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
<---Insert #VALUE! #VALUE! 2
Weight
<---Insert 205 220 #VALUE! #VALUE! 1
Weight
<---Insert 215 230 #VALUE! #VALUE! 1
Weight 225 240 #VALUE! #VALUE! 1
2

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

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 265 280 #VALUE! #VALUE! 1
Weight
many sets 250 265 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
3
2
2
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 360 380 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
6 210 95 1260
8 190 85 3040
1 390 177.5 1560
1 365RPE
@ 7-8 165 1460
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
3 @ 7 RPE Weight 245 260 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
6 @
@88 RPE
RPE
8 each set
 @ 7-8 RPE
6 @each set
7-8 RPE
10 @each set
7-8 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
5 #VALUE! <---Insert #VALUE! #VALUE!
3 @ 4-5 RPE Weight
<---Insert 210 225 #VALUE! #VALUE!
3 @ 5-6 RPE Weight
<---Insert 220 235 #VALUE! #VALUE!
3 @ 6-7 RPE
@ 7 RPE Weight 230 245 #VALUE! #VALUE!
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 9 RPE Weight
<---Insert 465 490 #VALUE! #VALUE!
3 @ 7-8 RPE Weight 410 440 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE!
@ 8 RPE #VALUE! #VALUE!
6-8 each set
@ 8-9 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 270 285 #VALUE! #VALUE!
2 @ 7.5 RPE Weight
many sets 255 270 #VALUE! #VALUE!
4 #VALUE! you did #VALUE! #VALUE!
4 @#VALUE!
7-8 RPE #VALUE! #VALUE!
8 each set
@ 8-9 RPE
8 @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
<---Insert BE Range TE Range
1 1 @ 9 RPE Weight
<---Insert 370 395
1 3 @ 7-8 RPE Weight 330 350
2 3 #VALUE!
2 5 #VALUE!
1 6 215
2 8 195
3 1 405
3 1 380RPE
@ 7-8
2 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 3 @ 7-8 RPE Weight 245 265
1 3 #VALUE!
3 5 #VALUE!
1 6 @
@8 8 RPE
RPE
2 8 each set
 @ 7-8 RPE
1 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
3 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!
1 5 #VALUE! <---Insert
1 3 @ 5 RPE Weight
<---Insert 215 230
1 3 @ 6 RPE Weight
<---Insert 225 240
1 3 @ 7 RPE Weight 235 250
N/A N/A N/A

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
<---Insert BE Range TE Range
1 1 @ 9 RPE Weight
<---Insert 280 295
1 2 @ 8 RPE Weight 260 275
1 4 #VALUE!
3 4 #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
Larsen Squat
Competition 2 4
#VALUE! #VALUE! Bench
Larsen Press 0-1-0
Competition 1 6
97.5 1290 Bench Press 0-1-0 2 6
87.5 3120 Conventional Deadlift 3 1
182.5 1215
172.5 1140

Week 5
KG Volume Tuesday
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 3
#VALUE! #VALUE! Press 0-1-0 2 5
 Week 5
KG Volume Thursday Sets Reps
#VALUE! #VALUE! Competition Tempo
Competition Squat 1 1
#VALUE! #VALUE! Bench Press Tempo
Competition 3-1-0 1 2
#VALUE! #VALUE! Bench Press 3-1-0 1 2
#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
<---Insert BE Range TE Range KG Volume
@ 7 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
200 90 1200
180 82.5 2160
#VALUE! #VALUE! #VALUE!

RPE Last
Weight Set
<---Insert BE Range TE Range KG Volume
@ 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
#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
 toward the Additional Notes
ground. Do not let the weight
pull your arm down - lower it SLOWLY.
(friction the arm^^^
against the ribs)
-Keep the forearm in-line with the cable

Make sureAdditional
you have the Notes
same leg forward
as the working arm
Maintain extension in thefor spine
stability.
when
doing your
you're keeping this (chest
forearmup).
in-line with
the cable the entire time.

Additional
facing in the Notes
same direction the machine is
moving.
^^^

Can beAdditional
done double-armNotes
if you have
Can be done double-arm iftrainer.
access to a functional you have
access to a functional trainer.
N/A
N/A

Can beAdditional
done double-armNotes
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