Athlete Fuion Program (hybrid training) Age

Location Weight Class

INSTRUCTIONS
PLEASE READ EVERY SINGLE PAGE IN THIS ENTIRE WORKBOOK BEFORE STARTING. To the r
1rm or estimated daily maxes will be typed into the boxes shaded grey. Do not change these
ever even if you get stronger on the program unless your coach says to.

Q What does RPE mean?

Rate of Perceieved Exertion. RPE refers to a judgement of how many reps are
weight that you could do for 12 reps to failure, but complete 10 reps (therefor
A
program calls for 3 sets of 8 @ 2 RIR, warm up with lighter weights in sets of 8
That set will count as your first working set (set 1 of 3, in this example). Finish

Q What do the acronyms mean?

SS: Superset. Doing the two listed exercises back to back with minimal rest tim
AMRAP: As many reps as possible. Complete as many reps as you possibly ca
A
ALAP: As long as possible. Hold the exercise for as long as possible without br
AMWAP: As much weight as possible. Use the heaviest weight you can for th

Q What do I write in the workout rating section?

A Any small notes on how the exercise felt, for instance "back was tight" "felt lig

Q What is tempo?
A
Tempo refers to the speed at which you preform the exercise. Each number re
is the amount of seconds pausing between the two phases and the third numb
down, 1 second paused in the hole and 2 seconds going up. If it were a deadlift

Q What does the minus percentage (i.e -5%) under the "load" tab in the progra
This means to subtract wahtever percentage is written from the load you wor
A
this example it would be 95 lbs)
 RPE SCALE
RPE Definition
10 Concentric Failure
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
8 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure
 Meet Date/Cycle End
Weeks Out

ESTIMA
BEFORE STARTING. To the right your
d grey. Do not change these boxes SQUAT
says to.
BENCH PRESS
DEADLIFT

FREQUENTLY ASKED QUESTIONS

ment of how many reps are "left in the tank." of a given set. The scale is written to the left of what each RPE stands fo
t complete 10 reps (therefore leaving 2 in the tank). The easiest way to determine your RIR is to work up in sets of ho
h lighter weights in sets of 8. Continue adding weight in sets of 8 until you feel the weight is heavy enough that you w
of 3, in this example). Finish your sets with that weight, or decrease the load if necessary.

o back with minimal rest time.

many reps as you possibly can for the prescribed set.
s long as possible without breaking good form.
aviest weight you can for the prescribed set.

nce "back was tight" "felt light" etc.

he exercise. Each number represents a time interval in seconds. The first number listed is the amount of seconds you
o phases and the third number is the amount of seconds doing the second phase of the lift. For instance if you see a "
going up. If it were a deadlift the time would be 3 seconds going up, 1 seconds hold at the top and 2 seconds going d

the "load" tab in the program mean?

itten from the load you worked up to on the set before. So if you worked up to 100 lbs and the next set says "-5%" th
 SCALE

other rep

y more weight

ly more weight

htly more weight

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10/15/2024
-0.7 Days Out -5 i
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ESTIMATED 1 REP MAX b
LOAD-LB LOAD-KG REPS 1RM-LB 1RM-KG y
0 0
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0 0 l
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c
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i
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f what each RPE stands for. If your program says "3 sets of 10, 2 RIR," select a h
s to work up in sets of however many reps you are to do. For instance, if your i
heavy enough that you would only have 2 reps left in you at the end of the set. s

c
o
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u
m
n

a
n
d

r
i
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e amount of seconds you'd perform the first phase of the lift, the second number -
For instance if you see a "3,1,2" tempo on a squat this means 3 seconds going c
op and 2 seconds going down. l
i
c
k

he next set says "-5%" this means subtract 5% from 100 and do that weight (in a
n
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 Tip: If you don't know which exercises to choose for the optional ones even
after watching my program breakdown, go with the first choice in each
category

WEEK 1: INTRO WEEK

DAY 1 BENCH PRIMARY (PUSH HYPERTROPHY & F
EXERCISE
Comp Bench Press

Close Grip Larsen Press

DB OHP
Tricep Pushdown (elbows flared for lateral head)
Lateral Raise (45 second rest)
DEEP Dips (deep as possible, touch nose to bar, combo of hypertrophy & mobility)
Behind The Neck Barbell Press (light for mobility)

DAY 2 SQUAT PRIMARY (QUAD HYPERTROPHY &

EXERCISE
Comp Squat

High Bar ATG Close Stance Squat

Deep Stretch Bulgarian Split Squat (make sure back leg is maximally stretched)
1A. Sissy Squat (assist by hanging onto a rack as needed or load if needed)
1B. ATG Split Squat
1C. Hanging Knee Raise (spam these in a fast motion)

DAY 4 BENCH SECONDARY (PULL HYPERTROPHY &

EXERCISE
Comp Bench Press
Weighted Pull-up (if can't do 10 bodyweight, use lat pulldown)
Bodyweight Pull-up
Pendlay Row (be explosive but not too loose with form)

Face Pull w. External Rotation (SQUEEZE back position hard af)

Incline DB Curl (very full ROM and strict)
Hammer Curl
DB Pullover (hang DB behind head off of bench and touch floor, BIG STRETCH)
Incline Prone DB Ys & Ts (spam these and work that scapula for health)

DAY 5 DEADLIFT PRIMARY (HIP HYPERTROPHY &

EXERCISE
Comp Deadlift

Stiff Leg Deadlift (add 2-5 inch deficit if mobility is solid)

Lying Leg Curl (cluster set)
(20 sec rest between 1st set and amraps)
45 Deg. Glute Extensions (put pad low on hips for more glutes)
1A. Jefferson Curl (3,1,3 tempo)
1B. Oblique DB Crunch (lower db deep for huge stretch & mobiliity)
1C. GHR or Decline Sit-ups

DAY 6 OPTIONAL ACCESSORY DAY

EXERCISE
Choose 6 accessories of choice, must be isolation or easy exercises
Nothing big or compound this day that can cause fatigue. GET A PUMP!

Customization Exercise Database: Main lift v

ptional ones even
choice in each

EK 1: INTRO WEEK
MARY (PUSH HYPERTROPHY & FUNCTION)
SETS REPS LOAD/RPE TOP SET RATING
1 1 6 (about 84% of daily max)
2 5 -12-15% (rpe 6 goal)
2 10 first set rpe 7, maintain load
3 12 to 14 7 to 8
3 8 to 15 8 to 10
3 8 to 15 8 to 10
3 amrap if more than 20 add load
3 10 to 12 light mobility finisher

MARY (QUAD HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
1 1 6 (about 84% of daily max)
2 5 -12-15% (rpe 6 goal)
2 10 first set rpe 7, maintain load
3 12 to 14 7 to 8
3 amrap burn knee tendons & quads
3 6 to 10 tempo and mobility focus
3 amrap burn them out!

NDARY (PULL HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
3 8 6
1 5 8
2 amrap cap amrap @ rpe 8
ascending 10 6
ascending 8 7
ascending 6 8
3 8 to 12 8 to 10
3 8 to 12 8 to 10
3 8 to 12 8 to 10
3 8 to 12 mobility and stretch
3 8 to 15 spam them

IMARY (HIP HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
 1 1 6 (about 84% of daily max)
2 5 -12-15% (rpe 6 goal)
2 10 first set rpe 7, maintain load
activation set 15 to 20 10
2 amrap 10
3 6 to 10 get a glute pump
3 6 to 10 Tempo and real light
3 6 to 10 tempo and mobility focus
3 amrap burn them out!

OPTIONAL ACCESSORY DAY

SETS REPS LOAD TOP SET RATING

xercise Database: Main lift variations

 WEEK 2: BUILDING WEEK
DAY 1 BENCH PRIMARY (PUSH HYPERTROPHY & FU
EXERCISE
Comp Bench Press

Close Grip Larsen Press

DB OHP
Tricep Pushdown (elbows flared for lateral head)
Lateral Raise (45 second rest)
DEEP Dips (deep as possible, touch nose to bar, combo of hypertrophy & mobility)
Behind The Neck Barbell Press (light for mobility)

DAY 2 SQUAT PRIMARY (QUAD HYPERTROPHY & F

EXERCISE
Comp Squat

High Bar ATG Close Stance Squat

Deep Stretch Bulgarian Split Squat (make sure back leg is maximally stretched)
1A. Sissy Squat (assist by hanging onto a rack as needed or load if needed)
1B. ATG Split Squat
1C. Hanging Knee Raise (spam these in a fast motion)

DAY 3 BENCH SECONDARY (PULL HYPERTROPHY & F

EXERCISE
Comp Bench Press
Weighted Pull-up (if can't do 10 bodyweight, use lat pulldown)
Bodyweight Pull-up
Pendlay Row (be explosive but not too loose with form)

Face Pull w. External Rotation (SQUEEZE back position hard af)

Incline DB Curl (very full ROM and strict)
Hammer Curl
DB Pullover (hang DB behind head off of bench and touch floor, BIG STRETCH)
Incline Prone DB Ys & Ts (spam these and work that scapula for health)

DAY 5 DEADLIFT PRIMARY (HIP HYPERTROPHY & FU

EXERCISE
Comp Deadlift

Stiff Leg Deadlift (add 2-5 inch deficit if mobility is solid)

Lying Leg Curl (cluster set)
(20 sec rest between 1st set and amraps)
45 Deg. Glute Extensions (put pad low on hips for more glutes)
1A. Jefferson Curl (3,1,3 tempo)
1B. Oblique DB Crunch (lower db deep for huge stretch & mobiliity)
1C. GHR or Decline Sit-ups

DAY 6 OPTIONAL ACCESSORY DAY

EXERCISE
Choose 6 accessories of choice, must be isolation or easy exercises
Nothing big or compound this day that can cause fatigue. GET A PUMP!

Customization Exercise Database: Main lift va

EEK 2: BUILDING WEEK
RIMARY (PUSH HYPERTROPHY & FUNCTION)
SETS REPS LOAD/RPE TOP SET RATING
1 1 7 (about 87% of daily max)
2 to 3 4 -12-15% (rpe 6 goal)
2 8 first set rpe 7, maintain load
3 10 to 12 7 to 8
3 8 to 15 8 to 10
3 8 to 15 8 to 10
3 amrap if more than 20 add load
3 10 to 12 light mobility finisher

RIMARY (QUAD HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
1 1 7 (about 87% of daily max)
2 to 3 4 -12-15% (rpe 6 goal)
2 8 first set rpe 7, maintain load
3 10 to 12 7 to 8
3 amrap burn knee tendons & quads
3 6 to 10 tempo and mobility focus
3 amrap burn them out!

CONDARY (PULL HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
3 7 6
1 4 8
2 amrap cap amrap @ rpe 8
ascending 9 6
ascending 7 7
ascending 5 8
3 8 to 12 8 to 10
3 8 to 12 8 to 10
3 8 to 12 8 to 10
3 8 to 12 mobility and stretch
3 8 to 15 spam them

PRIMARY (HIP HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
 1 1 7 (about 87% of daily max)
2 to 3 4 -12-15% (rpe 6 goal)
2 8 first set rpe 7, maintain load
activation set 15 to 20 10
2 amrap 10
3 6 to 10 get a glute pump
3 6 to 10 Tempo and real light
3 6 to 10 tempo and mobility focus
3 amrap burn them out!

Y 6 OPTIONAL ACCESSORY DAY

SETS REPS LOAD TOP SET RATING

n Exercise Database: Main lift variations

 WEEK 3: BUILDING WEEK
DAY 1 BENCH PRIMARY (PUSH HYPERTROPHY & FU
EXERCISE
Comp Bench Press

Close Grip Larsen Press

DB OHP
Tricep Pushdown (elbows flared for lateral head)
Lateral Raise (45 second rest)
DEEP Dips (deep as possible, touch nose to bar, combo of hypertrophy & mobility)
Behind The Neck Barbell Press (light for mobility)

DAY 2 SQUAT PRIMARY (QUAD HYPERTROPHY & FU

EXERCISE
Comp Squat

High Bar ATG Close Stance Squat

Deep Stretch Bulgarian Split Squat (make sure back leg is maximally stretched)
1A. Sissy Squat (assist by hanging onto a rack as needed or load if needed)
1B. ATG Split Squat
1C. Hanging Knee Raise (spam these in a fast motion)

DAY 3 BENCH SECONDARY (PULL HYPERTROPHY & FU

EXERCISE
Comp Bench Press
Weighted Pull-up (if can't do 10 bodyweight, use lat pulldown)
Bodyweight Pull-up
Pendlay Row (be explosive but not too loose with form)

Face Pull w. External Rotation (SQUEEZE back position hard af)

Incline DB Curl (very full ROM and strict)
Hammer Curl
DB Pullover (hang DB behind head off of bench and touch floor, BIG STRETCH)
Incline Prone DB Ys & Ts (spam these and work that scapula for health)

DAY 5 DEADLIFT PRIMARY (HIP HYPERTROPHY & FU

EXERCISE
Comp Deadlift

Stiff Leg Deadlift (add 2-5 inch deficit if mobility is solid)

Lying Leg Curl (cluster set)
(20 sec rest between 1st set and amraps)
45 Deg. Glute Extensions (put pad low on hips for more glutes)
1A. Jefferson Curl (3,1,3 tempo)
1B. Oblique DB Crunch (lower db deep for huge stretch & mobiliity)
1C. GHR or Decline Sit-ups

DAY 6 OPTIONAL ACCESSORY DAY

EXERCISE
Choose 6 accessories of choice, must be isolation or easy exercises
Nothing big or compound this day that can cause fatigue. GET A PUMP!
EK 3: BUILDING WEEK
IMARY (PUSH HYPERTROPHY & FUNCTION)
SETS REPS LOAD/RPE TOP SET RATING
1 1 8 (about 90% of daily max)
2 to 3 3 -12-15% (rpe 6 goal)
2 6 first set rpe 7, maintain load
3 8 to 10 7 to 8
3 8 to 15 8 to 10
3 8 to 15 8 to 10
3 amrap if more than 20 add load
3 10 to 12 light mobility finisher

IMARY (QUAD HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
1 1 8 (about 90% of daily max)
2 to 3 3 -12-15% (rpe 6 goal)
2 6 first set rpe 7, maintain load
3 8 to 10 7 to 8
3 amrap burn knee tendons & quads
3 6 to 10 tempo and mobility focus
3 amrap burn them out!

ONDARY (PULL HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
3 6 6
1 3 8
2 amrap cap amrap @ rpe 8
ascending 8 6
ascending 6 7
ascending 4 8
3 8 to 12 8 to 10
3 8 to 12 8 to 10
3 8 to 12 8 to 10
3 8 to 12 mobility and stretch
3 8 to 15 spam them

PRIMARY (HIP HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
 1 1 8 (about 90% of daily max)
2 to 3 3 -12-15% (rpe 6 goal)
2 6 first set rpe 7, maintain load
activation set 15 to 20 10
2 amrap 10
3 6 to 10 get a glute pump
3 6 to 10 Tempo and real light
3 6 to 10 tempo and mobility focus
3 amrap burn them out!

Y 6 OPTIONAL ACCESSORY DAY

SETS REPS LOAD TOP SET RATING
 WEEK 4: EXPRESSION & DELOAD W
DAY 1 BENCH PRIMARY (PUSH HYPERTROPHY & FU
EXERCISE
Comp Bench Press

Close Grip Larsen Press

DB OHP
Tricep Pushdown (elbows flared for lateral head)
Lateral Raise (45 second rest)
DEEP Dips (deep as possible, touch nose to bar, combo of hypertrophy & mobility)
Behind The Neck Barbell Press (light for mobility)

DAY 2 SQUAT PRIMARY (QUAD HYPERTROPHY & FU

EXERCISE
Comp Squat

High Bar ATG Close Stance Squat

Deep Stretch Bulgarian Split Squat (make sure back leg is maximally stretched)
1A. Sissy Squat (assist by hanging onto a rack as needed or load if needed)
1B. ATG Split Squat
1C. Hanging Knee Raise (spam these in a fast motion)

DAY 3 BENCH SECONDARY (PULL HYPERTROPHY & FU

EXERCISE
Comp Bench Press
Weighted Pull-up (if can't do 10 bodyweight, use lat pulldown)
Bodyweight Pull-up
Pendlay Row (be explosive but not too loose with form)

Face Pull w. External Rotation (SQUEEZE back position hard af)

Incline DB Curl (very full ROM and strict)
Hammer Curl
DB Pullover (hang DB behind head off of bench and touch floor, BIG STRETCH)
Incline Prone DB Ys & Ts (spam these and work that scapula for health)

DAY 5 DEADLIFT PRIMARY (HIP HYPERTROPHY & FU

EXERCISE
Comp Deadlift

Stiff Leg Deadlift (add 2-5 inch deficit if mobility is solid)

Lying Leg Curl (cluster set)
(20 sec rest between 1st set and amraps)
45 Deg. Glute Extensions (put pad low on hips for more glutes)
1A. Jefferson Curl (3,1,3 tempo)
1B. Oblique DB Crunch (lower db deep for huge stretch & mobiliity)
1C. GHR or Decline Sit-ups

DAY 6 OPTIONAL ACCESSORY DAY

EXERCISE
Choose 6 accessories of choice, must be isolation or easy exercises
Nothing big or compound this day that can cause fatigue. GET A PUMP!
XPRESSION & DELOAD WEEK
IMARY (PUSH HYPERTROPHY & FUNCTION)
SETS REPS LOAD/RPE TOP SET RATING
1 1 9 (about 93% of daily max)
2 2 -12-15% (rpe 6 goal)
1 4 first set rpe 7, maintain load
2 6 to 8 7 to 8
2 8 to 15 8 to 10
2 8 to 15 8 to 10
2 amrap if more than 20 add load
2 10 to 12 light mobility finisher

IMARY (QUAD HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
1 1 9 (about 93% of daily max)
2 2 -12-15% (rpe 6 goal)
1 4 first set rpe 7, maintain load
2 6 to 8 7 to 8
2 amrap burn knee tendons & quads
2 6 to 10 tempo and mobility focus
2 amrap burn them out!

ONDARY (PULL HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
2 5 6
1 2 8
1 amrap cap amrap @ rpe 8
ascending 7 6
ascending 5 7
ascending 3 8
2 8 to 12 8 to 10
2 8 to 12 8 to 10
2 8 to 12 8 to 10
2 8 to 12 mobility and stretch
2 8 to 15 spam them

PRIMARY (HIP HYPERTROPHY & FUNCTION)

SETS REPS LOAD/RPE TOP SETS/NOTES FOR YOU
 1 1 9 (about 93% of daily max)
2 2 -12-15% (rpe 6 goal)
1 4 first set rpe 7, maintain load
activation set 15 to 20 10
1 amrap 10
2 6 to 10 get a glute pump
2 6 to 10 Tempo and real light
2 6 to 10 tempo and mobility focus
2 amrap burn them out!

Y 6 OPTIONAL ACCESSORY DAY

SETS REPS LOAD TOP SET RATING
 Warm-up Instructions
Body Temperature Increase
A core temperature of 100 degrees F. is ideal for training due to enzyme function
specific to weight training. Aim to get your heart rate elevated and a light sweat to
achieve this ideal body temperature. Use our barbell circuit to achieve this.

CLICK HERE FOR BARBELL CIRCUIT

Skill Acquisition/Sustained Heart Rate
Quickly following the barbell complex get right on the barbell for today's movement!
Do the barbell for 2 sets of 20 focusing on:

If squatting: Take 5-10 slow reps focusing on depth/tension. Feel your glutes/quads
and core activating. Try to go as deep as possible and make each rep deeper than the
last. Then take the last 10-15 reps fast and explosive but tensioned.

If deadlifting: Take 10 reps doing an RDL focusing on going slow/hip hinging well. Feel
the glutes. Then take the last 10 reps going explosive really trying to tension but lock
the glutes forcefully to wake the CNS up.

If benching: Take all 20 reps slow on the eccentric but explosive on the concentric in
your full comp style arched position. Focus on loading the scapula on the eccentric by
actively pinning shoulders down and back while the bar comes down. On concentric
focus on explosive power.

Repeat this bout of 20 reps again to sustain your heart rate elevation and core
temperature from the barbell complex.
Specialized Movement Prep

Upon completeing the body temperature increase and skill acquisition prep ypu may
select some movements from the drop down lists to the right. Each video explains
what the movement is and what it's warming up. These are NOT REQUIRED! They are
just there to help and what you choose can be different every day. I mamde a list of
the movements I have found most helpful over the years with clients. There is no
reason you should need more than 4 warm up drills before lifting as most of your
warm up should be done like mentioned above.
 Specialized Movement Prep
EXERCISE SETS REPS
Squat Depth Warm-up w. Barbell 1 to 2 30 sec
Hip Flexion/Rotation 1 to 2 30 sec
Heel Elevated Flexion Squat 1 to 2 30 sec
Behind The Neck Face Pull w. Band 1 to 2 12
 LINK
https://drive.google.com/open?id=1LeVz2rdbvFrBuWYOCuwfyI3xX59vNkYR
https://drive.google.com/open?id=1BGqNDMjEQ7-ffKEdKgVI7udRmaFMjJju
https://drive.google.com/open?id=1GpfoCE1JFpBpjcWLIlJkW9saYzgMXgKE
https://drive.google.com/open?id=1u0DdqN459zPy0EsORLwywxiES1WrGW1p
RPE Chart
@ x1 x2 x3 x4 x5 x6
10 100% 95% 92-90% 89-87% 87-85% 84-82%
9 95% 92-90% 89-87% 87-85% 84-82% 82-80%
8 92-90% 89-87% 87-85% 84-82% 82-80% 79-77%
7 89-87% 87-85% 84-82% 82-80% 79-77% 76-74%
6 87-85% 84-82% 82-80% 79-77% 76-74% 73-71%
5 84-82% 82-80% 79-77% 76-74% 73-71% 70--68%
 Tips
Using Film To Guide RPE Selection
x7 x8 x9 x10
82-80% 79-77% 76-74% 73-71% Your RPEs on film can be deceptive. Some Lifters 1rms look very explosive, others look slo
79-77% 76-74% 73-71% 70--68% likewise 80% on some can look very fast or very slow. You must learn what YOUR RPEs loo
on film to rely on training footage to help guide your RPE selections. Until you learn what
76-74% 73-71% 70-68% 67-65% individual lift looks like, go more by feel. Once your speed is known, you can use BOTH fo
73-71% 70--68% 67-65% 64-62% and go by feel to guide your RPE selections.
70--68% 67-65% 64-62% 61-60%
67-65% 64-62% 61-60% 60-58% Using Build Up Sets To Better Rate RPEs

A good way to help rate your RPEs is utilzing a few build up sets. Build up sets are where y
the amount of reps you are suppose to do for the working set with a weight that you kno
be slightly under your RPE for the day. Lets say you have 1x3 @ 8, that's a 5RM which on
RPE chart means youll be around 85-87%, so doing a set of 3 at about 80-82% can help gu
your feeling if you might be at or above that 85%, from there you can add load and try an
set of 5, if still not there add more load and do another set. Repeat until you reach the ta
RPE for the day. Be sure to inform your coach you are doing this though as it does change
volume slightly!

Be Smart and Remember Acute Fatigue!

If you are squatting, benching or deadlifting at a frequency higher than 1-2x per week you
naturally incur some acute fatigue. This means you won't be as strong on certain days. As
coach which days are your "primary" days as those will be the days we expect a naturally
higher strength level and the other days we may see a slight fluctuation downward from
fatigue. Likewise though if you are getting stronger you may see a trend for some days to
surprisingly well. Also it is very common for high frequency bench to feel better with multi
days in a row. Bench is weird bro LOL.
Know Your Personality

Everyone is always either one, an undershooter or an overshooter. If you tend to love to p

it in the gym, get hyped and really test yourself you are probably more prone to overshoo
If you are someone who gets a bit nervous before big lifts, doubts themselves or gets
intimidated by weight you are probably an undershooter. When in doubt if you aren't sur
you should go up remember which one you are. Usually I find when you are at that point
you are unsure then use your personality type to decide. If you are a natural overshooter
back and if not go up!

Don't Be Afraid To Learn

At some point the only sure way to know is to start feeling some higher and lower RPEs. W
the program will have this at times, sometimes you will mess up and end up undershootin
overshooting. That is ok, that is how you learn. Try your best to be accurate but remembe
isn't suppose to be a perfect system. Practice makes perfect. Usually it takes athletes 4-8
months to feel confident with RPE selections.
n
1rms look very explosive, others look slow,
ow. You must learn what YOUR RPEs look like
our RPE selections. Until you learn what each
ur speed is known, you can use BOTH footage

e RPEs

w build up sets. Build up sets are where you do

working set with a weight that you know will
u have 1x3 @ 8, that's a 5RM which on the
g a set of 3 at about 80-82% can help guage
from there you can add load and try another
other set. Repeat until you reach the target
are doing this though as it does change your

atigue!

equency higher than 1-2x per week you will

u won't be as strong on certain days. Ask your
e will be the days we expect a naturally
ee a slight fluctuation downward from
r you may see a trend for some days to go
requency bench to feel better with multiple
r an overshooter. If you tend to love to push
u are probably more prone to overshooting.
big lifts, doubts themselves or gets
hooter. When in doubt if you aren't sure if
sually I find when you are at that point where
decide. If you are a natural overshooter hold

rt feeling some higher and lower RPEs. While

u will mess up and end up undershooting or
y your best to be accurate but remember this
es perfect. Usually it takes athletes 4-8