WELCOME TO GORILLA STRENGTH PROGRAM 2.

Personal information
Name-
Age-
S Weight-
A Height-
City-
D
Movement selection
A
Squat
Primary Low bar Squat
S Secondary 2ct Low bar paused Squat
Benchpress
T Primary Tng Benchpress
R Secondary Shoulder width tng Benchpress
Tertiary 4ct paused Benchpress
O Deadlift
N Primary Sumo Deadlift
Secondary 2ct Paused sumo Deadlift
G Calisthenics
Dips Weighted parallel bar dips
Pull Weighted neutral grip pullups
R
A YOUTUBE VIDEO LINK
Watch this video before you start the program

H Click here to play the program introduction video

O IS 1.25kg plate available?

YES

*PLAESE VIEW EVERYTHING IN LIGHT MODE FOR BETTER EXPERIENCE*

GORILLA STRENGTH PROGRAM 2.0
Movement selection guide
2ct Low bar paused Squat select this if you have problem holding your brace being in depth & you are not able to use your quads efficently
2ct high bar paused Squat select this if you have problem holding your brace being in depth & you are not able to hold your torso angle on concentric
Front squat select this if you want to focus more on powerlifting specific quad hypertrophy & improve your stacking skill
Hack squat select this if you want to focus more on bodybuilding specific hypertrophy

2ct paused larsen benchpress select this if you have great leg drive but your chest collaspe down while pushing the bar
Tng larsen benchpress select this if you have great leg drive but weak upper body pushing strength
Shoulder width tng Benchpress select this if you have weak/slow benchpress lockout & want to focus more on powerlifting specific tricep hypertrophy
Med grip tng benchpress select this if you have wide grip benchpress
Wide grip tng benchpress select this if you have med grip benchpress
Spoto press select this if you fail to push your bench right above your chest OR have bicep/chest pain
3-1-0 Temp Benchpress select this if you fail to execute your bench overall properly
4ct paused Benchpress select this if you feel you arent able to pause enough or not able to generate enough force on a normal pause

Romanian deadlift select this if your deadlift lockout is weak or you want powerlifting specific hamstring hypertrophy
2ct Paused conventional Deadlift select this if you are not able to wedge properly or not being able to hold your torso angle on intial pull
2ct Paused sumo Deadlift select this if you are not able to wedge properly or not being able to be patient off the floor

Full forms
Rpe Rate of perceived exertion
3-2-0 tempo 3 sec eccentric,2sec pause, Explosive concentric
CT (eg-2ct,1ct) Counts or seconds
Tng Touch & Go
"+" Denotes a superset

Multiple ways to run this program

consider program 1=A program 2=B program 3=C deload=D peaking=F
Offseason Hypertrophy focused
(Choose opposite main movements and change them again after 1 cycle)
A+A+A+B+D
Offseason Strength focused
(Choose opposite main movements and change them again after 1 cycle)
A+A+B+B+D
Offseason Power focused
(Choose opposite main movements and change them again after 1 cycle)
A+B+B+C+D+F
On season hypertrophy focused
(Choose your main Competition movements)
A+A+B+B+D+C
On season strength focused
(Choose your main Competition movements)
A+B+B+C+C+D
On season Power focused
(Choose your main Competition movements)
A+B+C+C+D+F
GORILLA STRENGTH PROGRAM 2.0
STEP 1-Download google sheets app
STEP 2-Open the app you'll see gorilla strength program
STEP 3-Click on 3 dots then click on make a copy
GORILLA STRENGTH PROGRAM 2.0
Squat variations
High bar squat

Click on this link to watch the video

#N/A

Benchpress variations
3-2-0 tempo benchpress

Click on this link to watch the video

#N/A

Deadlift variations
Rdls

Click on this link to watch the video

#N/A

Leg excersises
Reverse hack squat (Close stance)

Click on this link to watch the video

#N/A

Back excersises
One arm db row

Click on this link to watch the video

#N/A

Chest excersises
Flat db bench press

Click on this link to watch the video

#N/A

Shoulder excersises
Seated db shoulder press

Click on this link to watch the video

#N/A

Arm excersises
Ulnar deviation wrist curls

Click on this link to watch the video

#N/A
GORILLA STRENGTH PROGRAM 2.0
Enter your
1rm Here---> 100 RPE Calculator
@ x1 x2 x3 x4 x5 x6 x7 x8 x9 x10
10 100 95.5 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9
9.5 97.8 93.9 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3
9 95.5 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7
8.5 93.9 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4
8 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68
7.5 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4 66.7
7 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68 65.3
6.5 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4 66.7 64
6 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68 65.3 62.6
5.5 85 82.4 79.9 77.4 75.1 72.3 69.4 66.7 64 61.3
5 83.7 81.1 78.6 76.2 73.9 70.7 68 65.3 62.6 59.9
4.5 82.4 79.9 77.4 75.1 72.3 69.4 66.7 64 61.3 58.6
4 81.1 78.6 76.2 73.9 70.7 68 65.3 62.6 59.9 57.2

REP SCALE
RPE What it means?
10 Could not have done more reps or weight
9.5 Could not have done more reps but could have done slightly more weight
9 Could have done one more rep
8.5 Could have done one more rep and slightly more weight
8 Could have done 2 more reps
7.5 Could have done 2 more reps and slightly more weight
7 Could have done 3 more reps
6.5 Could have done 3 more reps and slightly more weight
6 Could have done 4 more reps
5.5 Could have done 5 or maybe more reps
5 Could have done 7 more reps
GORILLA STRENGTH PROGRAM 2.0
Phase 1 Warmup:
INCREASE BODY TEMPERATURE: Light walking or static cycling walking 5 mins

Phase 2 Warmup:
Upper body: wrist rotations, shoulder rotation,band pullaparts
DYNAMIC WARMUP:
Lower body: leg swings,Side raises,Donkey kickbacks

Phase 3 Warmup:
MOVEMENT PREP: a warmup preparing you for your main movement
SQUATS: 90-90 hip stretch,Dead bug,Bird dog,90-90 hip lift,one hand db walk
BENCH PRESS: Thoracic extension on foam roller,Cobra pose with deep breathes, Thoracic rotation,Db pullovers
DEADLIFT:90-90 hip stretch,Dead bug,Bird dog,90-90 hip lift,One hand db walk

Note-Start with a empty bar first no matter how strong you get
 SQUAT: 250 250 x 1 BEST OF LUCK
BENCH: 100 100 x 1
DEADLIFT: 100 100 x 1

WEEK 1
DAY 1 Excercise's Goal rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
back focused Sets × Reps
SQUAT Low bar Squat @7 1 x 6 0 0 #N/A x
SQUAT Low bar Squat @6 2 x Amrap 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 45 45% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
quad focused Sets × Reps
Bench Tng Benchpress @7 1 x 6 0 0 #N/A x
Bench Tng Benchpress @6 3 x Amrap 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
chest focused Sets × Reps
DEADLIFT Sumo Deadlift @7 1 x 6 0 0 #N/A x
DEADLIFT Sumo Deadlift @6 1 x Amrap 0 x
Bench 4ct paused Benchpress 4 x 2 42.5 43% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @6 1 x 8 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 6 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
ham focused Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 137.5 55% x
Bench Shoulder width tng Benchpress 2 x 8 55 56% x
single leg legcurl+adductor
Acc @8,8,9,9 4 x 15 x
cable raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @6 1 x 5 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 10 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 2
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @8 1 x 6 0 0 #N/A x
SQUAT Low bar Squat @7 2 x Amrap 0 x
SQUAT Low bar Squat @7 1 x Amrap 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 50 50% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @8 1 x 6 0 0 #N/A x
Bench Tng Benchpress @7 3 x Amrap 0 x
Bench Tng Benchpress @7 1 x Amrap 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @8 1 x 6 0 0 #N/A x
DEADLIFT Sumo Deadlift @7 1 x Amrap 0 x
DEADLIFT Sumo Deadlift @7 1 x Amrap 0 x
Bench 4ct paused Benchpress 4 x 2 47.5 47% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @7 1 x 8 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 6 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 145 58% x
Bench Shoulder width tng Benchpress 2 x 8 60 59% x
 single leg legcurl+adductor
Acc @8,8,9,9 4 x 15 x
cable raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @7 1 x 5 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 10 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 3
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @9 1 x 6 0 0 #N/A x
SQUAT Low bar Squat @8 2 x Amrap 0 x
SQUAT Low bar Squat @8 1 x Amrap 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 55 55% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @9 1 x 6 0 0 #N/A x
Bench Tng Benchpress @8 3 x Amrap 0 x
Bench Tng Benchpress @8 1 x Amrap 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @9 1 x 6 0 0 #N/A x
DEADLIFT Sumo Deadlift @8 1 x Amrap 0 x
DEADLIFT Sumo Deadlift @8 1 x Amrap 0 x
Bench 4ct paused Benchpress 4 x 2 50 51% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @8 1 x 8 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 6 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 152.5 61% x
Bench Shoulder width tng Benchpress 2 x 8 60 59% x
single leg legcurl+adductor
Acc @8,8,9,9 4 x 15 x
cable raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @8 1 x 5 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 10 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x
 SQUAT: 100 100 x 1 BEST OF LUCK
BENCH: 100 100 x 1
DEADLIFT: 100 100 x 1

WEEK 1
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @8 1 x 3 0 0 #N/A x
SQUAT Low bar Squat 1 x 5 0 x
SQUAT Low bar Squat @8 1 x Amrap 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 60 60% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @8 1 x 3 0 0 #N/A x
Bench Tng Benchpress 2 x 5 0 x
Bench Tng Benchpress @8 1 x Amrap 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @8 1 x 3 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 5 0 x
DEADLIFT Sumo Deadlift @8 1 x Amrap 0 x
Bench 4ct paused Benchpress 4 x 2 55 55% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @6 1 x 6 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 65 64% x
Bench Shoulder width tng Benchpress 2 x 8 65 65% x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @6 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 8 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 2
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @9 1 x 3 0 0 #N/A x
SQUAT Low bar Squat 1 x 3 0 x
SQUAT Low bar Squat @9 1 x Amrap 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 65 65% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @9 1 x 3 0 0 #N/A x
Bench Tng Benchpress 2 x 3 0 x
Bench Tng Benchpress @9 1 x Amrap 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @9 1 x 3 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 3 0 x
DEADLIFT Sumo Deadlift @9 2 x Amrap 0 x
Bench 4ct paused Benchpress 4 x 2 60 59% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @7 1 x 6 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 67.5 67% x
Bench Shoulder width tng Benchpress 2 x 8 67.5 68% x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
 single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @7 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 8 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 3
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @10 1 x 3 0 0 9.5 0 x
SQUAT Low bar Squat @10 1 x 5+ 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 70 70% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @10 1 x 3 0 0 #N/A x
Bench Tng Benchpress @10 1 x 5+ 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @10 1 x 3 0 0 #N/A x
DEADLIFT Sumo Deadlift @10 1 x 5+ 0 x
Bench 4ct paused Benchpress 4 x 2 62.5 63% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @8 1 x 6 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 70 70% x
Bench Shoulder width tng Benchpress 2 x 8 70 71% x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @8 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 8 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x
 SQUAT: 100 100 x 1 BEST OF LUCK
BENCH: 100 100 x 1
DEADLIFT: 100 100 x 1

WEEK 1
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @8 1 x 1 0 0 #N/A x
SQUAT Low bar Squat 1 x 3 0 x
SQUAT Low bar Squat @8 1 x Amrap 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 75 75% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @8 1 x 1 0 0 #N/A x
Bench Tng Benchpress 2 x 3 0 x
Bench Tng Benchpress @8 1 x Amrap 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @8 1 x 1 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 3 0 x
DEADLIFT Sumo Deadlift @8 1 x Amrap 0 x
Bench 4ct paused Benchpress 4 x 2 67.5 67% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @6 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 72.5 73% x
Bench Shoulder width tng Benchpress 2 x 8 75 74% x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @7 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 5 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 2
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @9 1 x 1 0 0 #N/A x
SQUAT Low bar Squat 1 x 3 0 x
SQUAT Low bar Squat @9 1 x Amrap 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 80 80% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @9 1 x 1 0 0 #N/A x
Bench Tng Benchpress 2 x 3 0 x
Bench Tng Benchpress @9 1 x Amrap 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @9 1 x 1 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 3 0 x
DEADLIFT Sumo Deadlift @9 2 x Amrap 0 x
Bench 4ct paused Benchpress 4 x 2 70 71% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @7 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
 Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 75 76% x
Bench Shoulder width tng Benchpress 2 x 8 77.5 77% x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @8 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 5 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 3
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @10 1 x 1 0 0 9.5 0 x
SQUAT Low bar Squat @10 1 x 3+ 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 85 85% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @10 1 x 1 0 0 #N/A x
Bench Tng Benchpress @10 1 x 3+ 0 x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @10 1 x 1 0 0 #N/A x
DEADLIFT Sumo Deadlift @10 1 x 3+ 0 x
Bench 4ct paused Benchpress 4 x 2 75 75% x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @8 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 2 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 80 79% x
Bench Shoulder width tng Benchpress 2 x 8 80 80% x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @9 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 5 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x
 SQUAT: 100 100 x 1 BEST OF LUCK
BENCH: 100 100 x 1
DEADLIFT: 100 100 x 1

DELOAD WEEK
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @7 1 x 3 0 0 #N/A x
SQUAT Low bar Squat 1 x 5 0 x
Deadlift 2ct Paused sumo Deadlift 3 x 6 52.5 52% x
Acc Lat pulldowns @6 2 x 12 x
Acc Chest supported machine/db row @6 3 x 10 x
Acc 15 degree db/machine chest press @6 2 x 10 x
Acc Any type of chest flyes 1 x till failure x
Acc Db lateral raises 2 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @7 1 x 3 0 0 #N/A x
Bench Tng Benchpress 1 x 3 0 x
Bench Tng Benchpress @8 1 x Amrap 0 x
Acc Leg press @6 3 x 10 x
Single leg leg extension+leg
Acc @6 2 x 15 x
curls
Acc wide grip Barbell bicep curls @6 1 x 10 x
Acc db/cable preacher curls @6 1 x 15 x
Acc Tricep barbell Pushdowns @6 1 x 10 x
Acc Tricep db/cable kickbacks @6 1 x 15 x
Acc Standing calf raises 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @7 1 x 3 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 5 0 x
Bench 4ct paused Benchpress 4 x 2 52.5 52% x
Acc 30 degree db/machine chestpress @6 3 x 10 x
Acc Any type of chest flyes 1 x till failure x
Acc wide grip seated cable rows @6 2 x 10 x
cross body single hand
Acc @6 2 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes 2 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @6 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 1 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @6 1 x 12 x
Acc barbell Hip thrust/farmers walk 3 x till failure x
Snatch grip shrugs on smith or
Acc @6 1 x 15 x
free bar
Acc Neck extension+wrist curls @6 1 x 20 x
Acc Lu raises @6 1 x 20 x
Acc Cable crunches @6 1 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 62.5 62% x
Bench Shoulder width tng Benchpress 2 x 4 52.5 52% x
single leg legcurl+adductor cable
Acc @6 3 x 15 x
raises
Acc Bulgarian split squats @6 2 x 10 x
single hand bicep cable
Acc @6 1 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @6 1 x 15 x
Acc Overhead tricep rope extension @6 1 x 10 x
Acc Single hand tricep extension @6 1 x 15 x
Acc Standing calf raises 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @7 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 5 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @6 1 x 5 x
Acc barbell Hip thrust/farmers walk 3 x till failure x
Acc db/cable shrugs @6 1 x 15 x
Acc Neck flexion+wrist curls @6 1 x 20 x
Acc Banded/cable Y raises @6 3 x 20 x
Acc Hanging knee raises @6 1 x 20 x
 SQUAT: 100 100 x 1 BEST OF LUCK
BENCH: 100 100 x 1
DEADLIFT: 100 100 x 1

WEEK 1
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @8 1 x 1 0 0 #N/A x
SQUAT Low bar Squat 1 x 5 0 x
SQUAT Low bar Squat @9 1 x Amrap 0 2-3mins 1 x 8 160 amrap was hard
Deadlift 2ct Paused sumo Deadlift 3 x 6 75 75% 2mins x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @8 1 x 1 0 0 #N/A x
Bench Tng Benchpress 2 x 5 0 1 min x
Bench Tng Benchpress @9 1 x Amrap 0 1 min x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @8 1 x 1 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 5 0 2-3mins x
DEADLIFT Sumo Deadlift @9 1 x Amrap 0 2-3mins x
Bench 4ct paused Benchpress 4 x 2 67.5 67% 40 sec x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @6 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 1 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 72.5 73% 2 mins x
Bench Shoulder width tng Benchpress 2 x 8 75 74% 1 min x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @7 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 5 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 2
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @9 1 x 1 0 0 #N/A x
SQUAT Low bar Squat 1 x 3 0
SQUAT Low bar Squat 1 x 5 0
Deadlift 2ct Paused sumo Deadlift 3 x 6 80 80% x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @9 1 x 1 0 0 #N/A x
Bench Tng Benchpress 1 x 3 0 1 min x
Bench Tng Benchpress 1 x 5 0 1 min x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @9 1 x 1 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 3 0 2-3mins x
DEADLIFT Sumo Deadlift 1 x 3 0 2-3mins x
Bench 4ct paused Benchpress 4 x 2 70 71% 40 sec x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @6 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 1 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 75 76% 2 mins x
Bench Shoulder width tng Benchpress 2 x 8 77.5 77% 1 min x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @7 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 5 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 3
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @8 1 x 1 0 0 #N/A x
SQUAT Low bar Squat 1 x 3 0
Deadlift 2ct Paused sumo Deadlift 3 x 6 85 85% 2mins x
Acc Lat pulldowns @8,9,9 3 x 12 x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 2 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @8 1 x 1 0 0 #N/A x
Bench Tng Benchpress 2 x 3 0 1 min x
Acc Leg press @8,8,9,9 4 x 10 x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @8 1 x 1 0 0 #N/A x
DEADLIFT Sumo Deadlift 1 x 3 0 2-3mins x
Bench 4ct paused Benchpress 4 x 2 75 75% 40 sec x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

DAY 4 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted parallel bar dips @6 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted parallel bar dips 1 x 4 0 LOAD OR LET IT BE BLANK x
Acc Weighted parallel bar dips @8 1 x amrap 0 x
Acc Seated barbell shoulder press @8 2 x 12 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Snatch grip shrugs on smith or
Acc @8 2 x 15 x
free bar
Acc Neck extension+wrist curls @8 2 x 20 x
Acc Lu raises @8 4 x 20 x
Acc Cable crunches @8 2 x 20 x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT 2ct Low bar paused Squat 4 x 4 80 79% 2 mins x
Bench Shoulder width tng Benchpress 2 x 8 80 80% 1 min x
single leg legcurl+adductor cable
Acc @8,8,9,9 4 x 15 x
raises
Acc Bulgarian split squats @8,9,9 3 x 10 x
single hand bicep cable
Acc @9,9 2 x 10 x
curls/bayesian curls
Acc Hammer rope/db curls @8 2 x 15 x
Acc Overhead tricep rope extension @9,9 2 x 10 x
Acc Single hand tricep extension @8 2 x 15 x
Acc Standing calf raises @10 1 x till failure x

DAY 6 Excercise's Rpe SET × REP LOAD %1RM Rest aRpe E1rm Actual LOAD
Sets × Reps
Cycling moderate speed for 10mins
Acc Weighted neutral grip pullups @7 1 x 3 <-- ENTER VALUE HERE ONLY WHEN YOU USE x
Acc Weighted neutral grip pullups 2 x 5 0 LOAD OR LET IT BE BLANK x
Acc Weighted neutral grip pullups @8 1 x amrap 0 x
Acc Strict ohp @8 2 x 5 x
Acc barbell Hip thrust/farmers walk @8 4 x till failure x
Acc db/cable shrugs @8 2 x 15 x
Acc Neck flexion+wrist curls @8 2 x 20 x
Acc Banded/cable Y raises @8 4 x 20 x
Acc Hanging knee raises @8 2 x 20 x

WEEK 4
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
SQUAT Low bar Squat @10 1 x 1 0 0 #N/A x
Acc Lat pulldowns @8,9,9 3 x 12 ALL ACC ARE OPTIONAL THIS WEEK x
Acc Chest supported machine/db row @8,8,9,9 4 x 10 x
Acc 15 degree db/machine chest press @8,9,9 3 x 10 x
Acc Any type of chest flyes @10 2 x till failure x
Acc Db lateral raises @10 3 x till failure x

DAY 3 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
Bench Tng Benchpress @10 1 x 1 0 0 #N/A x
Acc Leg press @8,8,9,9 4 x 10 ALL ACC ARE OPTIONAL THIS WEEK x
Single leg leg extension+leg
Acc @8,9,9 3 x 15 x
curls
Acc wide grip Barbell bicep curls @9,9 2 x 10 x
Acc db/cable preacher curls @8 2 x 15 x
Acc Tricep barbell Pushdowns @9,9 2 x 10 x
Acc Tricep db/cable kickbacks @8 2 x 15 x
Acc Standing calf raises @10 1 x Till failure x

DAY 5 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE Rest aRpe E1rm Actual LOAD Note's
Sets × Reps
DEADLIFT Sumo Deadlift @10 1 x 1 0 0 #N/A x
Acc 30 degree db/machine chestpress @8,8,9,9 4 x 10 ALL ACC ARE OPTIONAL THIS WEEK x
Acc Any type of chest flyes @10 2 x till failure x
Acc wide grip seated cable rows @8,9,9 3 x 10 x
cross body single hand
Acc @8,9,9 3 x 10-15 x
latpulldowns/Rope pull downs
Acc rear delt db flyes @10 3 x till failure x

OR
MOCK MEET
DAY 1 Excercise's Rpe SET × REP LOAD %1RM UPPER RANGE LOWER RANGE aRpe E1rm Actual LOADNote's
Sets × Reps
@7 1 x 1 #REF! x
SQUAT @8.5 1 x 1 0 0 #REF! x
@10 1 x 1 0 0 #REF! x

@8 1 x 1 #REF! x
Bench @9 1 x 1 0 0 #REF! x
@10 1 x 1 0 0 #REF! x

@7 1 x 1 #REF! x
DEADLIFT @8.5 1 x 1 0 0 #REF! x
@10 1 x 1 0 0 #REF! x
 1.25kg plate availability YES

SQUAT BENCH DEADLIFT

Enter Planned Enter Planned Enter Planned

3rd Attempt Load: 3rd Attempt Load: 3rd Attempt Load:

Initial Warmups Use habitual warmup to work up to LWU's Initial Warmups Use habitual warmup to work up to LWU's Initial Warmups Use habitual warmup to work up to LWU's

2nd to LWU 0 2nd to LWU 0 2nd to LWU 0

Final Final Final
Warmups Warmups Warmups
LWU 0 LWU 0 LWU 0

1ST ATTEMPT Plan A 0 1ST ATTEMPT Plan A 0 1ST ATTEMPT Plan A 0

Plan A 0 Plan A 0 Plan A 0

2ND ATTEMPT 2ND ATTEMPT 2ND ATTEMPT
Plan B 0 Plan B 0 Plan B 0

REACH 0 REACH 0 REACH 0

Plan A 0 Plan A 0 Plan A 0
3RD ATTEMPT 3RD ATTEMPT 3RD ATTEMPT
Plan B 0 Plan B 0 Plan B 0
Plan C 0 Plan C 0 Plan C 0