PRs 15 Week Intermediate Program 2021 1
PRs 15 Week Intermediate Program 2021 1
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
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!
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 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
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
Week 2
BE Range TE Range KG Volume Sets
52.5 460 1
42.5 1710 3
#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
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
@ 7 RPE each
12 set
10 @ 7-8 RPE
10 @ 7-8 RPE
BE TE
Reps Weight RPE Last Set Range Range KG Volume
8 55 25 440
8 50 22.5 1200
10 @ 8 RPE
@ 7 RPE each
12 set
BE TE
Reps Weight RPE Last Set Range Range KG Volume
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
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
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
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 5 #VALUE!
3 5 #VALUE!
1 8 55
3 8 50
1 10 @ 8 RPE
@ 7 RPE each
3 12 set
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
#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 #VALUE!
2 5 #VALUE!
3 10 @ 7-8 RPE
3 12 @ 8 RPE
Week 4
KG Volume Sets Reps Weight
@ 7 RPE each
3 12 set
4 10 @ 7-8 RPE
4 10 @ 7-8 RPE
Week 4
KG Volume Sets Reps Weight
25 440 1 8 60
22.5 1200 3 8 55
1 10 @ 8 RPE
@ 7 RPE each
3 12 set
Week 4
KG Volume Sets Reps Weight
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
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
#VALUE! #VALUE!
#VALUE! #VALUE!
BE TE
RPE Last Set Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
27.5 480
25 1320
BE TE
RPE Last Set Range Range KG Volume
#VALUE! #VALUE!
BE TE
RPE Last Set Range Range KG Volume
60 520
50 1980
#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
Week 5
BE
Day 3 Sets Reps Weight RPE Last Set Range
Competition Bench Press 0-
1-0 1 2 #VALUE!
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
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!
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
Week 2
BE Range TE Range KG Volume Sets
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
4
4
Week 2
BE Range TE Range KG Volume Sets
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
Week 2
BE Range TE Range KG Volume Sets
122.5 1350 1
110 3600 3
3
3
Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat
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
BE TE
Reps Weight RPE Last Set Range Range KG Volume
@ 7 RPE each
10 set
9 @ 7-8 RPE
9 @ 7-8 RPE
BE TE
Reps Weight RPE Last Set Range Range KG Volume
7 200 90 1400
7 180 82.5 3780
8 @ 8 RPE
@ 7 RPE each
10 set
BE TE
Reps Weight RPE Last Set Range Range KG Volume
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
9 @ 7-8 RPE
10 @ 8 RPE
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
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 7 205
3 7 185
5 1 365
1 8 @ 8 RPE
@ 7 RPE each
3 10 set
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
#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
3 9 @ 7-8 RPE
3 10 @ 8 RPE
Week 4
KG Volume Sets Reps Weight
@ 7 RPE each
3 10 set
4 9 @ 7-8 RPE
4 9 @ 7-8 RPE
Week 4
KG Volume Sets Reps Weight
1 8 @ 8 RPE
@ 7 RPE each
3 10 set
Week 4
KG Volume Sets Reps Weight
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
3 9 @ 7-8 RPE
3 10 @ 8 RPE
#VALUE! #VALUE!
#VALUE! #VALUE!
BE TE
RPE Last Set Range Range KG Volume
95 1470
85 3990
170 1875
BE TE
RPE Last Set Range Range KG Volume
#VALUE! #VALUE!
BE TE
RPE Last Set Range Range KG Volume
135 1475
117.5 3900
Week 5
BE
Day 2 Sets Reps Weight RPE Last Set Range
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!
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
#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
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!
Week 1
Day 4 Sets Reps Weight RPE Last Set
Competition Squat 1 4 300
Competition Squat 3 4 265
Week 2
BE Range TE Range KG Volume Sets
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
4
4
Week 2
BE Range TE Range KG Volume Sets
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
Week 2
BE Range TE Range KG Volume Sets
135 1200 1
120 3180 3
3
3
Definition
Maximum Effort, could not have done another rep
Maybe had 1 more rep left in the tank Squat
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
BE TE
Reps Weight RPE Last Set Range Range KG Volume
@ 7 RPE each
8 set
8 @ 7-8 RPE
8 @ 7-8 RPE
BE TE
Reps Weight RPE Last Set Range Range KG Volume
6 200 90 1200
6 180 82.5 3240
6 @ 8 RPE
@ 7 RPE each
8 set
BE TE
Reps Weight RPE Last Set Range Range KG Volume
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
8 @ 7-8 RPE
8 @ 8 RPE
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
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 6 205
3 6 185
5 1 370
5 1 350
1 6 @ 8 RPE
@ 7 RPE each
3 8 set
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
#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
3 8 @ 7-8 RPE
3 8 @ 8 RPE
Week 4
KG Volume Sets Reps Weight
@ 7 RPE each
3 8 set
4 8 @ 7-8 RPE
4 8 @ 7-8 RPE
Week 4
KG Volume Sets Reps Weight
1 6 @ 8 RPE
@ 7 RPE each
3 8 set
Week 4
KG Volume Sets Reps Weight
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
3 8 @ 7-8 RPE
3 8 @ 8 RPE
#VALUE! #VALUE!
#VALUE! #VALUE!
BE TE
RPE Last Set Range Range KG Volume
95 1260
85 3420
172.5 1900
162.5 1800
BE TE
RPE Last Set Range Range KG Volume
#VALUE! #VALUE!
BE TE
RPE Last Set Range Range KG Volume
150 1320
132.5 3480
Week 5
BE
Day 2 Sets Reps Weight RPE Last Set Range
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!
Week 5
BE
Day 4 Sets Reps Weight RPE Last Set Range
Competition Squat 1 3 295
Competition Squat 2 3 260
#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!
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
Week 1
Day 2 Sets Reps Weight RPE Last 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
Week 1
Day 4 Sets Reps Weight RPE Last Set
Competition Squat 1 4 300
Competition Squat 3 4 265
Week 2
BE Range TE Range KG Volume Sets
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
Week 2
BE Range TE Range KG Volume Sets
#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
Week 2
BE Range TE Range KG Volume Sets
135 1200 1
120 3180 3
3
3
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
BE TE
Reps Weight RPE Last Set Range Range KG Volume
@ 7 RPE each
8 set
8 @ 7-8 RPE
8 @ 7-8 RPE
BE TE
Reps Weight RPE Last Set Range Range KG Volume
6 200 90 1200
BE TE
Reps Weight RPE Last Set Range Range KG Volume
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
8 @ 7-8 RPE
8 @ 8 RPE
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
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 3 #VALUE!
3 3 #VALUE!
1 6 205
3 6 185
4 1 370
4 1 350
Week 3
BE TE
Sets Reps Weight RPE Last Set Range Range
#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
2 8 @ 7-8 RPE
2 8 @ 8 RPE
Week 4
KG Volume Sets Reps Weight
@ 7 RPE each
2 8 set
2 8 @ 7 RPE
2 8 @ 7 RPE
Week 4
KG Volume Sets Reps Weight
85 3330 2 6 190
Week 4
KG Volume Sets Reps Weight
2 8 @ 6-7 RPE
Week 4
KG Volume Sets Reps Weight
145 1280 1 4 330
127.5 3360 2 4 290
#VALUE! #VALUE!
#VALUE! #VALUE!
BE TE
RPE Last Set Range Range KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
95 1260
85 2280
172.5 1140
162.5 1080
BE TE
RPE Last Set Range Range KG Volume
#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!
Week 5
BE
Wednesday Sets Reps Weight RPE Last Set Range
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