To have your own copy to

Deadlift
Training Maxes LB KG
Calculated
Squat 172 172 Weekly Max
Bench 90 90 Squat
Deadlift 204 204 Squat TS Weight
Squat TS RPE
Bench Press

Bench TS Weight
Bench TS RPE
Deadlift

Deadlift TS Weight
Deadlift TS RPE
Total

Week 1
Day 1 Sets Reps Weight RPE Last Set
Competition Tempo Bench
Press 3-1-0 1 4 @ 6 RPE <---Insert Weight
Competition Tempo Bench
Press 3-1-0 1 4 #VALUE!
Competition Tempo Bench
Press 3-1-0 3 4 #VALUE!
Incline Dumbbell Bench
Press/Machine Press of
Choice 3 12 @ 7 RPE each set
Pulldown of Choice 4 10 @ 7-8 RPE
Row of Choice 4 10 @ 7-8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set
Competition Pause Squat 0-
1-0 1 3 285 7
Competition Pause Squat 0-
1-0 1 5 255
Competition Pause Squat 0-
1-0 3 5 240
Larsen Close Grip Bench
Press 0-1-0 (3 fingers in from
normal grip) 1 8 55
Larsen Close Grip Bench
Press 0-1-0 (3 fingers in from
normal grip) 3 8 50

RDLs 2-0-0 1 8 @ 6 RPE <---Insert Weight

RDLs 2-0-0 2 8 #VALUE!

Belt Squat/Leg Press 1 10 @ 8 RPE

Belt Squat/Leg Press 3 12 @ 7 RPE each set

Week 1
Day 3 Sets Reps Weight RPE Last Set
Competition Bench Press 0-
1-0 1 3 @ 6.5 RPE <---Insert Weight
@ 6.5 RPE
stop---> Drop to
below sets and
Competition Bench Press 0- enter how many
1-0 1+ (4 total sets) 5 #VALUE! sets you did
Competition Bench Press 0-
1-0 #VALUE! 5 #VALUE!

Dumbbell Bench Press 1 8 @ 8 RPE

Dumbbell Bench Press 3 8 @ 7 RPE each set

Chest Supported Row of
Choice 4 12 @ 7-8 RPE

Tricep Extension of Choice 3 12 @ 8-9 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
High Bar/SSB Squat 1 4 115
High Bar/SSB Squat 3 6 95
Pause Deadlift 0-1-0 (just off
the floor) 1 3 @ 6 RPE <---Insert Weight
Pause Deadlift 0-1-0 (just off
the floor) 1 3 #VALUE!
Pause Deadlift 0-1-0 (just off
the floor) 2 5 #VALUE!
Hamstring Machine Curl of
Choice 3 10 @ 7-8 RPE
Facepulls 3 12 @ 8 RPE
ave your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 1 Week 2 Week 3 Week 4 RPE Rating

340.5 #VALUE! #VALUE! #VALUE! 10
285.0 @ 7 RPE @ 7.5 RPE @ 8 RPE 9.5
5.0 #VALUE! #VALUE! #VALUE! 9
#VALUE! #VALUE! #VALUE! #VALUE! 8.5

@ 6.5 RPE @ 7 RPE @ 7.5 RPE @ 8 RPE 8

#VALUE! #VALUE! #VALUE! #VALUE! 7.5
#VALUE! #VALUE! #VALUE! #VALUE! 7

@ 6 RPE @ 6.5 RPE @ 7 RPE @ 7.5 RPE 6.5

#VALUE! #VALUE! #VALUE! #VALUE! 6
#VALUE! #VALUE! #VALUE! #VALUE!

Week 2
BE Range TE Range KG Volume Sets

65 70 #VALUE! #VALUE! 1

#VALUE! #VALUE! 1

#VALUE! #VALUE! 3

3
4
4

Week 2
BE Range TE Range KG Volume Sets

125 135 130 855 1

115 1275 1

110 3600 3

25 440 1
 22.5 1200 3

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

Week 2
BE Range TE Range KG Volume Sets

70 75 #VALUE! #VALUE! 1

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

#VALUE! #VALUE! #VALUE!

Week 2
BE Range TE Range KG Volume Sets
52.5 460 1
42.5 1710 3

150 160 #VALUE! #VALUE! 1

#VALUE! #VALUE! 1

#VALUE! #VALUE! 2

3
3
Lift Volume Totals
Squat 7900
Bench #VALUE!
Deadlift #VALUE!
ur own Google Drive.

Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat
Had 1 more rep left in the tank Bench
Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift

Had 2 more reps left in the tank

Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat

Maybe had 4 more reps left in the tank, definitely had 2 more left Bench
Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set Range Range KG Volume

4 @ 6.5 RPE <---Insert Weight 65 70 #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

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

BE TE
Reps Weight RPE Last Set Range Range KG Volume

3 @ 7 RPE <---Insert Weight 130 135 #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

8 55 25 440
 8 50 22.5 1200

8 @ 6 RPE <---Insert Weight #VALUE! #VALUE!

8 #VALUE! #VALUE! #VALUE!

10 @ 8 RPE
@ 7 RPE each
12 set

BE TE
Reps Weight RPE Last Set Range Range KG Volume

3 @ 7 RPE <---Insert Weight 75 80 #VALUE! #VALUE!

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

5 #VALUE! #VALUE! #VALUE!

8 @ 8 RPE
@ 7 RPE each
8 set

12 @ 7-8 RPE

12 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume
4 120 55 480
6 100 45 1800

3 @ 6.5 RPE <---Insert Weight 150 160 #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

10 @ 7-8 RPE
12 @ 8 RPE
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat
Secondary Bench Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat

Secondary Bench Primary Bench Tertiary Bench

Secondary Deadlift Primary Deadlift

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 4 @ 7 RPE <---Insert Weight 65 70

1 4 #VALUE!

3 4 #VALUE!

@ 7 RPE each
3 12 set
4 10 @ 7-8 RPE
4 10 @ 7-8 RPE

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 3 @ 7.5 RPE <---Insert Weight 130 140

1 5 #VALUE!

3 5 #VALUE!

1 8 55
 3 8 50

1 8 @ 6.5 RPE <---Insert Weight

2 8 #VALUE!

1 10 @ 8 RPE
@ 7 RPE each
3 12 set

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 3 @ 7.5 RPE <---Insert Weight 75 80

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

#VALUE! 5 #VALUE!

1 8 @ 8 RPE
@ 7 RPE each
3 8 set

4 12 @ 7-8 RPE

3 12 @ 8-9 RPE

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
1 4 125
3 6 105

1 3 @ 7 RPE <---Insert Weight 155 165

1 3 #VALUE!

2 5 #VALUE!

3 10 @ 7-8 RPE
3 12 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 4 @ 7.5 RPE

#VALUE! #VALUE! 1 4 #VALUE!

#VALUE! #VALUE! 3 4 #VALUE!

@ 7 RPE each
3 12 set
4 10 @ 7-8 RPE
4 10 @ 7-8 RPE

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 3 @ 8 RPE

#VALUE! #VALUE! 1 5 #VALUE!

#VALUE! #VALUE! 3 5 #VALUE!

25 440 1 8 60
 22.5 1200 3 8 55

#VALUE! #VALUE! 1 8 @ 7 RPE

#VALUE! #VALUE! 2 8 #VALUE!

1 10 @ 8 RPE
@ 7 RPE each
3 12 set

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 3 @ 8 RPE

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

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

1 8 @ 8 RPE
@ 7 RPE each
3 8 set

4 12 @ 7-8 RPE

3 12 @ 8-9 RPE

Week 4
KG Volume Sets Reps Weight
57.5 500 1 4 130
47.5 1890 3 6 110

#VALUE! #VALUE! 1 3 @ 7.5 RPE

#VALUE! #VALUE! 1 3 #VALUE!

#VALUE! #VALUE! 2 5 #VALUE!

3 10 @ 7-8 RPE
3 12 @ 8 RPE
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 70 75 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 135 140 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

27.5 480
 25 1320

<---Insert Weight #VALUE! #VALUE!

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 75 80 #VALUE! #VALUE!

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

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume
60 520
50 1980

<---Insert Weight 155 165 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
BE
Day 1 Sets Reps Weight RPE Last Set Range
Competition Tempo Bench
Press 3-1-0 1 3 #VALUE!
Competition Tempo Bench
Press 3-1-0 1 3 #VALUE!
Competition Tempo Bench
Press 3-1-0 3 3 #VALUE!
Incline Dumbbell Bench
Press/Machine Press of 90% of last
Choice 2 12 week's weight
Pulldown of Choice 3 10 @ 6-7 RPE
Row of Choice 3 10 @ 6-7 RPE

Week 5
BE
Day 2 Sets Reps Weight RPE Last Set Range
Competition Pause Squat 0-
1-0 1 2 #VALUE!
Competition Pause Squat 0-
1-0 1 4 #VALUE!
Competition Pause Squat 0-
1-0 3 4 #VALUE!
Larsen Close Grip Bench
Press 0-1-0 (3 fingers in from
normal grip) 1 7 55
Larsen Close Grip Bench
Press 0-1-0 (3 fingers in from
normal grip) 3 7 50

RDLs 2-0-0 1 7 #VALUE!

RDLs 2-0-0 1 7 #VALUE!
90% of last
Belt Squat/Leg Press 1 10 week's weight
90% of last
Belt Squat/Leg Press 2 12 week's weight

Week 5
BE
Day 3 Sets Reps Weight RPE Last Set Range
Competition Bench Press 0-
1-0 1 2 #VALUE!

Competition Bench Press 0-

1-0 1+ (4 total sets) 4 #VALUE!
Competition Bench Press 0-
1-0 #VALUE! 4 #VALUE!
90% of last
Dumbbell Bench Press 1 8 week's weight
90% of last
Dumbbell Bench Press 2 8 week's weight
Chest Supported Row of
Choice 3 12 @ 6-7 RPE

Tricep Extension of Choice 2 12 @ 7 RPE

Week 5
BE
Day 4 Sets Reps Weight RPE Last Set Range
High Bar/SSB Squat 1 3 115
High Bar/SSB Squat 2 5 100
Pause Deadlift 0-1-0 (just off
the floor) 1 2 #VALUE!
Pause Deadlift 0-1-0 (just off
the floor) 1 2 #VALUE!
Pause Deadlift 0-1-0 (just off
the floor) 1 4 #VALUE!
Hamstring Machine Curl of
Choice 2 10 @ 6-7 RPE
Facepulls 2 12 @ 7 RPE
 TE
Range KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

TE
Range KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

25 385
 22.5 1050

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

TE
Range KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

TE
Range KG Volume
52.5 345
45 1000

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 To have your own copy to

Deadlift
Training Maxes LB KG
Calculated
Squat 400 182.5 Weekly Max
Bench 300 135 Squat
Deadlift 500 227.5 Squat TS Weight

Squat TS RPE
Bench Press

Bench TS Weight

Bench TS RPE
Deadlift

Deadlift TS Weight

Deadlift TS RPE
Total

Week 1
Day 1 Sets Reps Weight RPE Last Set
Competition Bench Press 0-
1-0 1 5 @ 6.5 RPE <---Insert Weight
Competition Bench Press 0-
1-0 1 5 #VALUE!
Competition Bench Press 0-
1-0 3 5 #VALUE!
Incline Dumbbell Bench
Press/Machine Press of
Choice 3 10 @ 7 RPE each set
Pulldown of Choice 4 9 @ 7-8 RPE
Row of Choice 4 9 @ 7-8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set

Competition Squat 1 1 @ 7 RPE <---Insert Weight

Competition Squat 1 3 @ 6.5 RPE <---Insert Weight

Competition Squat 1 4 #VALUE!
Competition Squat 3 4 #VALUE!
Larsen Competition Bench
Press 0-1-0 1 7 195
Larsen Competition Bench
Press 0-1-0 3 7 175
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 5 1 340

RDLs 2-0-0 1 7 @ 6 RPE <---Insert Weight

RDLs 2-0-0 1 7 #VALUE!

Belt Squat/Leg Press 1 8 @ 8 RPE

Belt Squat/Leg Press 3 10 @ 7 RPE each set

Week 1
Day 3 Sets Reps Weight RPE Last Set
Competition Bench Press 0-
1-0 1 1 @ 7 RPE <---Insert Weight
Competition Bench Press 0-
1-0 1 4 @ 6.5 RPE <---Insert Weight
@ 7 RPE stop---
> Drop to below
sets and enter
Competition Bench Press 0- how many sets
1-0 1+ (4 total sets) 4 #VALUE! you did
Competition Bench Press 0-
1-0 #VALUE! 4 #VALUE!

Dumbbell Bench Press 1 7 @ 8 RPE

Dumbbell Bench Press 3 7 @ 7 RPE each set

Chest Supported Row of
Choice 4 10 @ 7-8 RPE

Tricep Extension of Choice 3 10 @ 8-9 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
Competition Pause Squat 0-
1-0 1 5 270
Competition Pause Squat 0-
1-0 3 5 240

Competition Deadlift 1 1 @ 6 RPE <---Insert Weight

Competition Deadlift 1 3 @ 5 RPE <---Insert Weight

Competition Deadlift 1 4 #VALUE!
Competition Deadlift 2 4 #VALUE!
Hamstring Machine Curl of
Choice 3 9 @ 7-8 RPE
Facepulls 3 10 @ 8 RPE
ave your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 1 Week 2 Week 3 Week 4 RPE Rating

0.0 0.0 0.0 0.0 10
@ 7 RPE @ 7 RPE @ 7.5 RPE @ 8.5 RPE 9.5

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 9

0.0 0.0 0.0 0.0 8.5

@ 7 RPE @ 7 RPE @ 8 RPE @ 8.5-9 RPE 8

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 7.5

0.0 0.0 0.0 0.0 7

@ 6 RPE @ 7 RPE @ 7 RPE @ 8 RPE 6.5

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 6

0.0 0.0 0.0 0.0

Week 2
BE Range TE Range KG Volume Sets

225 240 #VALUE! #VALUE! 1

#VALUE! #VALUE! 1

#VALUE! #VALUE! 3

3
4
4

Week 2
BE Range TE Range KG Volume Sets

345 370 #VALUE! #VALUE! 1

320 340 #VALUE! #VALUE! 1

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

87.5 1365 1
 80 3675 3

155 1700 5

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

Week 2
BE Range TE Range KG Volume Sets

260 275 #VALUE! #VALUE! 1

235 245 #VALUE! #VALUE! 1

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

#VALUE! #VALUE! #VALUE!

Week 2
BE Range TE Range KG Volume Sets

122.5 1350 1

110 3600 3

420 445 #VALUE! #VALUE! 1

380 405 #VALUE! #VALUE! 1

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

3
3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ur own Google Drive.

Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat

Had 1 more rep left in the tank Bench

Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift

Had 2 more reps left in the tank

Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat

Maybe had 4 more reps left in the tank, definitely had 2 more left Bench

Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set Range Range KG Volume

5 @ 7 RPE <---Insert Weight 230 245 #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

5 #VALUE! #VALUE! #VALUE!

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

BE TE
Reps Weight RPE Last Set Range Range KG Volume

1 @ 7 RPE <---Insert Weight 345 370 #VALUE! #VALUE!

3 @ 7 RPE <---Insert Weight 325 345 #VALUE! #VALUE!

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

7 200 90 1400
 7 180 82.5 3780

1 350 160 1750

7 @ 6 RPE <---Insert Weight #VALUE! #VALUE!

7 #VALUE! #VALUE! #VALUE!

8 @ 8 RPE
@ 7 RPE each
10 set

BE TE
Reps Weight RPE Last Set Range Range KG Volume

1 @ 7 RPE <---Insert Weight 260 275 #VALUE! #VALUE!

2 @ 7 RPE <---Insert Weight 250 265 #VALUE! #VALUE!

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

4 #VALUE! #VALUE! #VALUE!

7 @ 8 RPE
@ 7 RPE each
7 set

10 @ 7-8 RPE

10 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume

5 280 127.5 1400

5 245 110 3675

1 @ 7 RPE <---Insert Weight 435 460 #VALUE! #VALUE!

3 @ 6 RPE <---Insert Weight 395 420 #VALUE! #VALUE!

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

9 @ 7-8 RPE
10 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat

Secondary Bench Tertiary Bench Primary Bench

Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat

Secondary Bench Primary Bench Tertiary Bench

Secondary Deadlift Primary Deadlift

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 5 @ 7.5 RPE <---Insert Weight 235 245

1 5 #VALUE!

3 5 #VALUE!

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

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 1 @ 7.5 RPE <---Insert Weight 350 375

1 3 @ 7.5 RPE <---Insert Weight 330 350

1 4 #VALUE!
3 4 #VALUE!

1 7 205
 3 7 185

5 1 365

1 7 @ 6.5 RPE <---Insert Weight

1 7 #VALUE!

1 8 @ 8 RPE
@ 7 RPE each
3 10 set

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 1 @ 8 RPE <---Insert Weight 270 285

1 4 @ 7.5 RPE <---Insert Weight 240 255

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

#VALUE! 4 #VALUE!

1 7 @ 8 RPE
@ 7 RPE each
3 7 set

4 10 @ 7-8 RPE

3 10 @ 8-9 RPE

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 5 285

3 5 250

1 1 @ 7 RPE <---Insert Weight 435 460

1 3 @ 7 RPE <---Insert Weight 405 430

1 4 #VALUE!
2 4 #VALUE!

3 9 @ 7-8 RPE
3 10 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 5 @ 8 RPE

#VALUE! #VALUE! 1 5 #VALUE!

#VALUE! #VALUE! 3 5 #VALUE!

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

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 1 @ 8.5 RPE

#VALUE! #VALUE! 1 3 @ 8 RPE

#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 4 #VALUE!

92.5 1435 1 7 210

 85 3885 3 7 190

165 1825 5 1 375

#VALUE! #VALUE! 1 7 @ 7 RPE

#VALUE! #VALUE! 1 7 #VALUE!

1 8 @ 8 RPE
@ 7 RPE each
3 10 set

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 1 @ 8.5-9 RPE

#VALUE! #VALUE! 1 2 @ 8 RPE

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

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

1 7 @ 8 RPE
@ 7 RPE each
3 7 set

4 10 @ 7-8 RPE

3 10 @ 8-9 RPE

Week 4
KG Volume Sets Reps Weight

130 1425 1 5 295

112.5 3750 3 5 260

#VALUE! #VALUE! 1 1 @ 8 RPE

#VALUE! #VALUE! 1 3 @ 8 RPE

#VALUE! #VALUE! 1 4 #VALUE!
 #VALUE! #VALUE! 2 4 #VALUE!

3 9 @ 7-8 RPE
3 10 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 235 250 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 365 385 #VALUE! #VALUE!

<---Insert Weight 335 355 #VALUE! #VALUE!

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

95 1470
 85 3990

170 1875

<---Insert Weight #VALUE! #VALUE!

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 275 295 #VALUE! #VALUE!

<---Insert Weight 260 275 #VALUE! #VALUE!

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

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

135 1475

117.5 3900

<---Insert Weight 445 475 #VALUE! #VALUE!

<---Insert Weight 420 445 #VALUE! #VALUE!

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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
BE
Day 1 Sets Reps Weight RPE Last Set Range
Competition Bench Press 0-
1-0 1 4 #VALUE!
Competition Bench Press 0-
1-0 1 4 #VALUE!
Competition Bench Press 0-
1-0 3 4 #VALUE!
Incline Dumbbell Bench
Press/Machine Press of 90% of last
Choice 2 10 week's weight
Pulldown of Choice 3 9 @ 6-7 RPE
Row of Choice 3 9 @ 6-7 RPE

Week 5
BE
Day 2 Sets Reps Weight RPE Last Set Range

Competition Squat 1 1 #VALUE!

Competition Squat 1 2 #VALUE!

Competition Squat 1 3 #VALUE!
Competition Squat 3 3 #VALUE!
Larsen Competition Bench
Press 0-1-0 1 6 195
Larsen Competition Bench
Press 0-1-0 3 6 180
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 3 1 320

RDLs 2-0-0 1 5 #VALUE!

RDLs 2-0-0 1 6 #VALUE!
90% of last
Belt Squat/Leg Press 1 8 week's weight
90% of last
Belt Squat/Leg Press 2 10 week's weight

Week 5
BE
Day 3 Sets Reps Weight RPE Last Set Range
Competition Bench Press 0-
1-0 1 1 #VALUE!
Competition Bench Press 0-
1-0 1 1 #VALUE!

Competition Bench Press 0-

1-0 1+ (4 total sets) 3 #VALUE!
Competition Bench Press 0-
1-0 #VALUE! 3 #VALUE!
90% of last
Dumbbell Bench Press 1 7 week's weight
90% of last
Dumbbell Bench Press 2 7 week's weight
Chest Supported Row of
Choice 3 10 @ 6-7 RPE

Tricep Extension of Choice 2 10 @ 7 RPE

Week 5
BE
Day 4 Sets Reps Weight RPE Last Set Range
Competition Pause Squat 0-
1-0 1 4 265
Competition Pause Squat 0-
1-0 2 4 235

Competition Deadlift 1 1 #VALUE!

Competition Deadlift 1 2 #VALUE!

Competition Deadlift 1 3 #VALUE!
Competition Deadlift 1 3 #VALUE!
Hamstring Machine Curl of
Choice 2 9 @ 6-7 RPE
Facepulls 2 10 @ 7 RPE
 TE
Range KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

TE
Range KG Volume

#VALUE! #VALUE!

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

87.5 1170
 82.5 3240

145 960

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

TE
Range KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

TE
Range KG Volume

120 1060

107.5 1880

#VALUE! #VALUE!

#VALUE! #VALUE!
#VALUE! #VALUE!
Lift Volume Totals
Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 To have your own copy to

Deadlift
Training Maxes LB KG
Calculated
Squat 400 182.5 Weekly Max
Bench 300 135 Squat
Deadlift 500 227.5 Squat TS Weight

Squat TS RPE
Bench Press

Bench TS Weight

Bench TS RPE
Deadlift

Deadlift TS Weight

Deadlift TS RPE
Total

Week 1
Day 1 Sets Reps Weight RPE Last Set
Competition Bench Press 0-
1-0 1 4 @ 6.5 RPE <---Insert Weight
Competition Bench Press 0-
1-0 1 3 #VALUE!
Competition Bench Press 0-
1-0 3 4 #VALUE!
Incline Dumbbell Bench
Press/Machine Press of
Choice 3 8 @ 7 RPE each set
Pulldown of Choice 4 8 @ 7-8 RPE
Row of Choice 4 8 @ 7-8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set

Competition Squat 1 1 @ 7 RPE <---Insert Weight

Competition Squat 1 2 @ 6 RPE <---Insert Weight

Competition Squat 1 4 #VALUE!
Competition Squat 3 3 #VALUE!
Larsen Competition Bench
Press 0-1-0 1 6 195
Larsen Competition Bench
Press 0-1-0 3 6 175
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 5 1 345
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 5 1 330

RDLs 2-0-0 1 6 @ 5 RPE <---Insert Weight

Belt Squat/Leg Press 1 6 @ 8 RPE

Belt Squat/Leg Press 3 8 @ 7 RPE each set

Week 1
Day 3 Sets Reps Weight RPE Last Set
Competition Bench Press 0-
1-0 1 1 @ 7 RPE <---Insert Weight
Competition Bench Press 0-
1-0 1 2 @ 6.5 RPE <---Insert Weight
@ 6.5 RPE
stop---> Drop to
below sets and
Competition Bench Press 0- enter how many
1-0 1+ (4 total sets) 3 #VALUE! sets you did
Competition Bench Press 0-
1-0 #VALUE! 3 #VALUE!

Dumbbell Bench Press 1 6 @ 8 RPE

Dumbbell Bench Press 3 6 @ 7 RPE each set

Chest Supported Row of
Choice 4 8 @ 7-8 RPE

Tricep Extension of Choice 3 8 @ 8-9 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
Competition Squat 1 4 300
Competition Squat 3 4 265

Competition Deadlift 1 1 @ 7 RPE <---Insert Weight

Competition Deadlift 1 2 @ 5 RPE <---Insert Weight

Competition Deadlift 1 3 #VALUE!
Competition Deadlift 2 3 #VALUE!
Hamstring Machine Curl of
Choice 3 8 @ 7-8 RPE
Facepulls 3 8 @ 8 RPE
ave your own copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

Week 1 Week 2 Week 3 Week 4 RPE Rating

0.0 0.0 0.0 0.0 10
@ 7 RPE @ 7.5 RPE @ 8 RPE @ 9 RPE 9.5

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 9

0.0 0.0 0.0 0.0 8.5

@ 7 RPE @ 8 RPE @ 8.5 RPE @ 9 RPE 8

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 7.5

0.0 0.0 0.0 0.0 7

@ 7 RPE @ 7 RPE @ 8 RPE @ 9 RPE 6.5

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 6

0.0 0.0 0.0 0.0

Week 2
BE Range TE Range KG Volume Sets

235 245 #VALUE! #VALUE! 1

#VALUE! #VALUE! 1

#VALUE! #VALUE! 3

3
4
4

Week 2
BE Range TE Range KG Volume Sets

345 370 #VALUE! #VALUE! 1

325 345 #VALUE! #VALUE! 1

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

87.5 1170 1
 80 3150 3

157.5 1725 5

150 1650 5

#VALUE! #VALUE! 1

Week 2
BE Range TE Range KG Volume Sets

260 275 #VALUE! #VALUE! 1

245 265 #VALUE! #VALUE! 1

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

#VALUE! #VALUE! #VALUE!

Week 2
BE Range TE Range KG Volume Sets
135 1200 1
120 3180 3

435 460 #VALUE! #VALUE! 1

395 420 #VALUE! #VALUE! 1

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

3
3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ur own Google Drive.

Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat

Had 1 more rep left in the tank Bench

Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift

Had 2 more reps left in the tank

Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat

Maybe had 4 more reps left in the tank, definitely had 2 more left Bench

Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set Range Range KG Volume

4 @ 7 RPE <---Insert Weight 235 250 #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

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

BE TE
Reps Weight RPE Last Set Range Range KG Volume

1 @ 7.5 RPE <---Insert Weight 350 375 #VALUE! #VALUE!

2 @ 7 RPE <---Insert Weight 335 355 #VALUE! #VALUE!

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

6 200 90 1200
 6 180 82.5 3240

1 360 162.5 1800

1 340 155 1700

6 @ 5 RPE <---Insert Weight #VALUE! #VALUE!

6 @ 8 RPE
@ 7 RPE each
8 set

BE TE
Reps Weight RPE Last Set Range Range KG Volume

1 @ 8 RPE <---Insert Weight 270 285 #VALUE! #VALUE!

2 @ 7 RPE <---Insert Weight 250 265 #VALUE! #VALUE!

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

3 #VALUE! #VALUE! #VALUE!

6 @ 8 RPE
@ 7 RPE each
6 set

8 @ 7-8 RPE

8 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume
4 310 140 1240
4 275 125 3300

1 @ 7 RPE <---Insert Weight 435 460 #VALUE! #VALUE!

2 @ 6 RPE <---Insert Weight 405 430 #VALUE! #VALUE!

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

8 @ 7-8 RPE
8 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat

Secondary Bench Tertiary Bench Primary Bench

Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat

Secondary Bench Primary Bench Tertiary Bench

Secondary Deadlift Primary Deadlift

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 4 @ 7.5 RPE <---Insert Weight 240 255

1 3 #VALUE!

3 4 #VALUE!

@ 7 RPE each
3 8 set
4 8 @ 7-8 RPE
4 8 @ 7-8 RPE

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 1 @ 8 RPE <---Insert Weight 360 380

1 2 @ 7.5 RPE <---Insert Weight 340 360

1 4 #VALUE!
3 3 #VALUE!

1 6 205
 3 6 185

5 1 370

5 1 350

1 6 @ 6 RPE <---Insert Weight

1 6 @ 8 RPE
@ 7 RPE each
3 8 set

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 1 @ 8.5 RPE <---Insert Weight 275 290

1 2 @ 7.5 RPE <---Insert Weight 255 270

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

#VALUE! 3 #VALUE!

1 6 @ 8 RPE
@ 7 RPE each
3 6 set

4 8 @ 7-8 RPE

3 8 @ 8-9 RPE

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
1 4 320
3 4 280

1 1 @ 8 RPE <---Insert Weight 445 475

1 2 @ 7 RPE <---Insert Weight 420 445

1 3 #VALUE!
2 3 #VALUE!

3 8 @ 7-8 RPE
3 8 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 4 @ 8 RPE

#VALUE! #VALUE! 1 3 #VALUE!

#VALUE! #VALUE! 3 4 #VALUE!

@ 7 RPE each
3 8 set
4 8 @ 7-8 RPE
4 8 @ 7-8 RPE

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 1 @ 9 RPE

#VALUE! #VALUE! 1 2 @ 8 RPE

#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 3 #VALUE!

92.5 1230 1 6 210

 85 3330 3 6 190

167.5 1850 5 1 380

160 1750 5 1 360

#VALUE! #VALUE! 1 6 @ 6 RPE

1 6 @ 8 RPE
@ 7 RPE each
3 8 set

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 1 @ 9 RPE

#VALUE! #VALUE! 1 2 @ 8.5 RPE

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

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

1 6 @ 8 RPE
@ 7 RPE each
3 6 set

4 8 @ 7-8 RPE

3 8 @ 8-9 RPE

Week 4
KG Volume Sets Reps Weight
145 1280 1 4 330
127.5 3360 3 4 290

#VALUE! #VALUE! 1 1 @ 9 RPE

#VALUE! #VALUE! 1 2 @ 8 RPE

#VALUE! #VALUE! 1 3 #VALUE!
 #VALUE! #VALUE! 2 3 #VALUE!

3 8 @ 7-8 RPE
3 8 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 245 260 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 370 395 #VALUE! #VALUE!

<---Insert Weight 345 370 #VALUE! #VALUE!

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

95 1260
 85 3420

172.5 1900

162.5 1800

<---Insert Weight #VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 280 295 #VALUE! #VALUE!

<---Insert Weight 265 280 #VALUE! #VALUE!

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

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume
150 1320
132.5 3480

<---Insert Weight 465 490 #VALUE! #VALUE!

<---Insert Weight 435 460 #VALUE! #VALUE!

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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
BE
Day 1 Sets Reps Weight RPE Last Set Range
Competition Bench Press 0-
1-0 1 3 #VALUE!
Competition Bench Press 0-
1-0 1 3 #VALUE!
Competition Bench Press 0-
1-0 3 3 #VALUE!
Incline Dumbbell Bench
Press/Machine Press of 90% of last
Choice 2 8 week's weight
Pulldown of Choice 3 8 @ 6-7 RPE
Row of Choice 3 8 @ 6-7 RPE

Week 5
BE
Day 2 Sets Reps Weight RPE Last Set Range

Competition Squat 1 1 #VALUE!

Competition Squat 1 1 #VALUE!

Competition Squat 1 2 #VALUE!
Competition Squat 3 2 #VALUE!
Larsen Competition Bench
Press 0-1-0 1 5 195
Larsen Competition Bench
Press 0-1-0 3 5 180
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 3 1 325
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 3 1 305

RDLs 2-0-0 1 5 #VALUE!

90% of last
Belt Squat/Leg Press 1 6 week's weight
90% of last
Belt Squat/Leg Press 2 8 week's weight

Week 5
BE
Day 3 Sets Reps Weight RPE Last Set Range
Competition Bench Press 0-
1-0 1 1 #VALUE!
Competition Bench Press 0-
1-0 1 1 #VALUE!

Competition Bench Press 0-

1-0 1+ (4 total sets) 2 #VALUE!
Competition Bench Press 0-
1-0 #VALUE! 2 #VALUE!
90% of last
Dumbbell Bench Press 1 6 week's weight
90% of last
Dumbbell Bench Press 2 6 week's weight
Chest Supported Row of
Choice 3 8 @ 6-7 RPE

Tricep Extension of Choice 2 8 @ 7 RPE

Week 5
BE
Day 4 Sets Reps Weight RPE Last Set Range
Competition Squat 1 3 295
Competition Squat 2 3 260

Competition Deadlift 1 1 #VALUE!

Competition Deadlift 1 1 #VALUE!

Competition Deadlift 1 2 #VALUE!
Competition Deadlift 1 2 #VALUE!
Hamstring Machine Curl of
Choice 2 8 @ 6-7 RPE
Facepulls 2 8 @ 7 RPE
 TE
Range KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

TE
Range KG Volume

#VALUE! #VALUE!

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

87.5 975
 82.5 2700

147.5 975

137.5 915

#VALUE! #VALUE!

TE
Range KG Volume

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

TE
Range KG Volume
135 885
117.5 1560

#VALUE! #VALUE!

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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Deadlift
Training Maxes LB KG
Calculated
Squat 400 182.5 Weekly Max
Bench 300 135 Squat
Deadlift 500 227.5 Squat TS Weight

Squat TS RPE
Bench Press

Bench TS Weight

Bench TS RPE
Deadlift

Deadlift TS Weight

Deadlift TS RPE
Total

Week 1
Day 1 Sets Reps Weight RPE Last Set
Competition Bench Press 0-
1-0 1 4 @ 6.5 RPE <---Insert Weight
Competition Bench Press 0-
1-0 1 3 #VALUE!
Competition Bench Press 0-
1-0 3 4 #VALUE!
Incline Dumbbell Bench
Press/Machine Press of
Choice 3 8 @ 7 RPE each set

Pulldown of Choice 4 8 @ 7-8 RPE

Row of Choice 4 8 @ 7-8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set

Competition Squat 1 1 @ 7 RPE <---Insert Weight

Competition Squat 1 2 @ 6 RPE <---Insert Weight

Competition Squat 1 3 #VALUE!

Competition Squat 3 3 #VALUE!
Larsen Competition Bench
Press 0-1-0 1 6 195
Larsen Competition Bench
Press 0-1-0 3 6 175
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 5 1 345
Pause Deadlift Cluster 0-1-0
(45 sec rest b/w each set)
(just off the floor) 5 1 330

RDLs 2-0-0 1 6 @ 5 RPE <---Insert Weight

Belt Squat/Leg Press 1 6 @ 8 RPE

Belt Squat/Leg Press 3 8 @ 7 RPE each set

Week 1
Day 3 Sets Reps Weight RPE Last Set
Competition Bench Press 0-
1-0 1 1 @ 7 RPE <---Insert Weight
Competition Bench Press 0-
1-0 1 2 @ 6.5 RPE <---Insert Weight
@ 6.5 RPE
stop---> Drop to
below sets and
Competition Bench Press 0- enter how many
1-0 1+ (4 total sets) 3 #VALUE! sets you did
Competition Bench Press 0-
1-0 #VALUE! 3 #VALUE!
Dumbbell Bench Press 1 6 @ 8 RPE

Dumbbell Bench Press 3 6 @ 7 RPE each set

Chest Supported Row of
Choice 4 8 @ 7-8 RPE

Tricep Extension of Choice 3 8 @ 8-9 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
Competition Squat 1 4 300
Competition Squat 3 4 265

Competition Deadlift 1 1 @ 7 RPE <---Insert Weight

Competition Deadlift 1 2 @ 6 RPE <---Insert Weight
Competition Deadlift 1 3 #VALUE!
Competition Deadlift 2 3 #VALUE!
Hamstring Machine Curl of
Choice 3 8 @ 7-8 RPE
Facepulls 3 8 @ 8 RPE
Week 1 Week 2 Week 3 Week 4 RPE Rating
0.0 0.0 0.0 0.0 10
@ 7 RPE @ 7.5 RPE @ 8-8.5 RPE @ 9 RPE 9.5

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 9

0.0 0.0 0.0 0.0 8.5

@ 7 RPE @ 8 RPE @ 8.5 RPE @ 9-9.5 RPE 8

<---Insert Weight <---Insert Weight <---Insert Weight <---Insert Weight 7.5

0.0 0.0 0.0 #VALUE! 7

@ 7 RPE @ 8 RPE @ 9 RPE #VALUE! 6.5

<---Insert Weight <---Insert Weight <---Insert Weight 6

0.0 0.0 0.0 #VALUE!

Week 2
BE Range TE Range KG Volume Sets

235 245 #VALUE! #VALUE! 1

#VALUE! #VALUE! 1

#VALUE! #VALUE! 3

Week 2
BE Range TE Range KG Volume Sets

345 370 #VALUE! #VALUE! 1

325 345 #VALUE! #VALUE! 1

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

87.5 1170 1

80 3150 3

157.5 1725 5

150 1650 5

#VALUE! #VALUE! 1
1

Week 2
BE Range TE Range KG Volume Sets

260 275 #VALUE! #VALUE! 1

245 265 #VALUE! #VALUE! 1

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

#VALUE! #VALUE! #VALUE!

1

Week 2
BE Range TE Range KG Volume Sets
135 1200 1
120 3180 3

435 460 #VALUE! #VALUE! 1

405 430 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2

3
3

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat

Had 1 more rep left in the tank Bench

Maybe had 2 more reps left in the tank, definitely had 1 more left Deadlift

Had 2 more reps left in the tank

Maybe had 3 more reps left in the tank, definitely had 2 more left
Had 3 more reps left in the tank Squat

Maybe had 4 more reps left in the tank, definitely had 2 more left Bench

Had 4 more reps left in the tank Deadlift

BE TE
Reps Weight RPE Last Set Range Range KG Volume

4 @ 7 RPE <---Insert Weight 235 250 #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

4 #VALUE! #VALUE! #VALUE!

@ 7 RPE each
8 set

8 @ 7-8 RPE

8 @ 7-8 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume

1 @ 7.5 RPE <---Insert Weight 350 375 #VALUE! #VALUE!

2 @ 7 RPE <---Insert Weight 335 355 #VALUE! #VALUE!

3 #VALUE! #VALUE! #VALUE!

 3 #VALUE! #VALUE! #VALUE!

6 200 90 1200

6 180 82.5 3240

1 360 162.5 1800

1 340 155 1700

6 @ 5 RPE <---Insert Weight #VALUE! #VALUE!

6 @ 8 RPE
@ 7 RPE each
8 set

BE TE
Reps Weight RPE Last Set Range Range KG Volume

1 @ 8 RPE <---Insert Weight 270 285 #VALUE! #VALUE!

2 @ 7 RPE <---Insert Weight 250 265 #VALUE! #VALUE!

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

3 #VALUE! #VALUE! #VALUE!

6 @ 8 RPE
@ 7 RPE each
6 set

8 @ 7-8 RPE

8 @ 8-9 RPE

BE TE
Reps Weight RPE Last Set Range Range KG Volume
4 310 140 1240
4 275 125 3300

1 @ 8 RPE <---Insert Weight 445 475 #VALUE! #VALUE!

2 @ 7 RPE <---Insert Weight 420 445 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!

8 @ 7-8 RPE
8 @ 8 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Recommended Splits:
Monday Wednesday Friday Saturday
Primary Squat Secondary Squat

Secondary Bench Tertiary Bench Primary Bench

Secondary Deadlift Primary Deadlift

Monday Tuesday Thursday Saturday

Primary Squat Secondary Squat

Secondary Bench Primary Bench Tertiary Bench

Secondary Deadlift Primary Deadlift

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 4 @ 7.5 RPE <---Insert Weight 240 255

1 3 #VALUE!

3 4 #VALUE!

@ 7 RPE each
3 8 set

3 8 @ 7-8 RPE

3 8 @ 7-8 RPE

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 1 @ 8-8.5 RPE <---Insert Weight 360 385

1 2 @ 7.5 RPE <---Insert Weight 340 360

1 3 #VALUE!
 3 3 #VALUE!

1 6 205

3 6 185

4 1 370

4 1 350

1 6 @ 6 RPE <---Insert Weight

1 6 @ 8 RPE
@ 7 RPE each
2 8 set

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range

1 1 @ 8.5 RPE <---Insert Weight 275 290

1 2 @ 7.5 RPE <---Insert Weight 255 270

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

#VALUE! 3 #VALUE!
1 6 @ 8 RPE
@ 7 RPE each
2 6 set

4 8 @ 7-8 RPE

2 8 @ 8-9 RPE

Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
1 4 320
3 4 280

1 1 @ 9 RPE <---Insert Weight 465 490

1 2 @ 8 RPE <---Insert Weight 435 460
1 3 #VALUE!
2 3 #VALUE!

2 8 @ 7-8 RPE
2 8 @ 8 RPE
 Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 4 @ 8 RPE

#VALUE! #VALUE! 1 3 #VALUE!

#VALUE! #VALUE! 3 4 #VALUE!

@ 7 RPE each
2 8 set

2 8 @ 7 RPE

2 8 @ 7 RPE

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 1 @ 9 RPE

#VALUE! #VALUE! 1 2 @ 8 RPE

#VALUE! #VALUE! 1 3 #VALUE!

#VALUE! #VALUE! 2 3 #VALUE!

92.5 1230 1 6 210

85 3330 2 6 190

167.5 1480 3 1 380

160 1400 3 1 360

#VALUE! #VALUE! 1 6 @ 6 RPE

1 6 @ 7 RPE
@ 6 RPE each
1 8 set

Week 4
KG Volume Sets Reps Weight

#VALUE! #VALUE! 1 1 @ 9-9.5 RPE

#VALUE! #VALUE! 1 2 @ 8 RPE

#VALUE! #VALUE! 1 3 #VALUE!

#VALUE! #VALUE! 3 3 #VALUE!

N/A N/A N/A

N/A N/A N/A

2 8 @ 6-7 RPE

N/A N/A N/A

Week 4
KG Volume Sets Reps Weight
145 1280 1 4 330
127.5 3360 2 4 290

#VALUE! #VALUE! 1 1 #VALUE!

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

N/A N/A N/A

N/A N/A N/A

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 245 260 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 370 395 #VALUE! #VALUE!

<---Insert Weight 345 370 #VALUE! #VALUE!

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

95 1260

85 2280

172.5 1140

162.5 1080

<---Insert Weight #VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume

<---Insert Weight 280 300 #VALUE! #VALUE!

<---Insert Weight 260 275 #VALUE! #VALUE!

#VALUE! #VALUE!

#VALUE! #VALUE!

BE TE
RPE Last Set Range Range KG Volume
150 1320
132.5 2320

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

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Week 5
BE
Monday Sets Reps Weight RPE Last Set Range

Competition Squat 1 1 345

Competition Squat 1 2 330

Competition Squat 2 3 290

Competition Bench Press 0-

1-0 1 1 270
Competition Bench Press 0-
1-0 1 4 240
Competition Bench Press 0-
1-0 3 4 215
Competition Deadlift 3 1 325

Week 5
BE
Wednesday Sets Reps Weight RPE Last Set Range

Competition Squat 1 1 280

Competition Squat 1 3 240

Competition Bench Press 0-
1-0 1 1 250
Competition Bench Press 0-
1-0 2 3 235

Week 5
BE
Saturday Sets Reps Weight RPE Last Set Range
COMPETITION DAY!!!
 TE
Range KG Volume

157.5 345

150 660

132.5 1740

122.5 270

110 960

97.5 2580
147.5 975

TE
Range KG Volume

127.5 280

110 720

112.5 250
 107.5 1410

TE
Range KG Volume
Lift Volume Totals
Squat 3745
Bench 5470
Deadlift 975
 RPE CHART
@ x1 x2 x3 x4 x5 x6
10 100.0% 95.5% 92.2% 89.2% 86.3% 83.7%
9.5 97.8% 93.9% 90.7% 87.8% 85.0% 82.4%
9 95.5% 92.2% 89.2% 86.3% 83.7% 81.1%
8.5 93.9% 90.7% 87.8% 85.0% 82.4% 79.9%
8 92.2% 89.2% 86.3% 83.7% 81.1% 78.6%
7.5 90.7% 87.8% 85.0% 82.4% 79.9% 77.4%
7 89.2% 86.3% 83.7% 81.1% 78.6% 76.2%
6.5 87.8% 85.0% 82.4% 79.9% 77.4% 75.1%
6 86.3% 83.7% 81.1% 78.6% 76.2% 73.9%
5.5 85.0% 82.4% 79.9% 77.4% 75.1% 72.3%
5 83.7% 81.1% 78.6% 76.2% 73.9% 70.7%
4.5 82.4% 79.9% 77.4% 75.1% 72.3% 69.4%
4 81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
 x7 x8 x9 x10 x11 x12
81.1% 78.6% 76.2% 73.9% 70.7% 68.0%
79.9% 77.4% 75.1% 72.3% 69.4% 66.7%
78.6% 76.2% 73.9% 70.7% 68.0% 65.3%
77.4% 75.1% 72.3% 69.4% 66.7% 64.0%
76.2% 73.9% 70.7% 68.0% 65.3% 62.6%
75.1% 72.3% 69.4% 66.7% 64.0% 61.3%
73.9% 70.7% 68.0% 65.3% 62.6% 59.9%
72.3% 69.4% 66.7% 64.0% 61.3% 58.6%
70.7% 68.0% 65.3% 62.6% 59.9% 57.2%
69.4% 66.7% 64.0% 61.3% 58.6% 55.8%
68.0% 65.3% 62.6% 59.9% 57.2% 54.4%
66.7% 64.0% 61.3% 58.6% 55.8% 53.0%
65.3% 62.6% 59.9% 57.2% 54.4% 51.6%
d
@
10
9.5
9
8.5
8
7.5
7
6.5
6
5.5
5
4.5
4
 1RM
Enter Here---
450
>

RPE Calculator
@ x1 x2 x3 x4 x5 x6
10 450 430 415 401 388 377
9.5 440 423 408 395 383 371
9 430 415 401 388 377 365
8.5 423 408 395 383 371 360
8 415 401 388 377 365 354
7.5 408 395 383 371 360 348
7 401 388 377 365 354 343
6.5 395 383 371 360 348 338
6 388 377 365 354 343 333
5.5 383 371 360 348 338 325
5 377 365 354 343 333 318
4.5 371 360 348 338 325 312
4 365 354 343 333 318 306
 x7 x8 x9 x10
365 354 343 333
360 348 338 325
354 343 333 318
348 338 325 312
343 333 318 306
338 325 312 300
333 318 306 294
325 312 300 288
318 306 294 282
312 300 288 276
306 294 282 270
300 288 276 264
294 282 270 257