Welcome to your StrengthStudioTT Training progra

program breakdown video and contact us if you ne

the exclusive Squat tutorial by us (Top Right). The "
you'll find your personalized RPE charts and furt

Note: You need to open this program on Goo

We made sure to make this program as deta

 Email:
Instagram:

If you like the format and style of this program, yo

Be sure to let us kn
 aining program! This document consists of Four (4) sheets. The "Welcome"
t us if you need to. The "Start" sheet is where you'll enter your information
p Right). The "Your Program" sheet is where you will see your 10 weeks of p
harts and further information on recommendations for the program. PLEAS
BEFORE GETTING STARTED.

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with

WATCH THE FULL PROGRAM BREAKDOWN VIDE

Program Breakdow

gram as detailed as possible, but if you do have any questions that are not
 Email Us!
Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co
re to let us know you came from this Program! Also we would love it if you

1-On-1 Coaching!
Write A Review!
 he "Welcome" sheet is the sheet you're on now and where you can see the
our information before you start the program and also where you can find t
r 10 weeks of programming laid out. The "RPE, Warm-ups & Pre-hab" shee
rogram. PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO ON THIS
ARTED.

9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!

EAKDOWN VIDEO HERE:

eakdown!

ns that are not answered in this document, feel free to email or DM us belo
ervice. Once coaching spots are available you can get $40 off of your first 2
d love it if you left a review for this program below!

ching!
ew!

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
u're on now and where you can see the detailed
program and also where you can find the link to
The "RPE, Warm-ups & Pre-hab" sheet is where
ROGRAM BREAKDOWN VIDEO ON THIS SHEET

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

lable you can get $40 off of your first 2 months!
program below!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 YOUR PROFILE

NAME Marley J W
AGE 18
SQUAT 1000
BENCH PRESS 1000
DEADLIFT 1000
STARTING BODY WEIGHT 125
VARIATIONS
CLICK THERE TO OPEN PAUSED DEADLIFT 1000
THE DROP DOWN
MENU → CLOSE GRIP BENCH PRESS 1000
PAUSED SQUAT 1000
Having problems filling out the Table?
Watch This!

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 2 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these

1. How stressful is yo
1 - Stressful. (Mediocre sleep
 SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

1 - I usually can't recover from

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

2. Rate your techniq

1 - I don't have great techniqu

SELECT HERE →
 CLICK THE CELL TO OPEN THE
1,2

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT"
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog

Email:
Instagram:
 ← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.

DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".

1 - GENERAL
TS. Please rate the following as honestly as possible, these selection
to one of these you should leave it at a two (2) rating.

ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
 3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
intensity but you usually do less frequency than this program has (3

T 2 - SQUAT

our ability to handle/recover from volume for the Squat:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

3
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

our technique on the Squat:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you

Email Us!
Our Instagram!
 WATCH OUR NEW SQUAT TUTO

SQUAT TUTOR

ossible, these selections will impact your program significantly:

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
an this program has (3 Squat days weekly) you should lean toward 2

for the Squat:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Squat?:
very is average. | 3 - I recover very well from higher intensities.

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT DEADLIFT VARIANT
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS 2 POSITION PAUSED DEADLIFT
FLOOR PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
TEMPO BENCH PRESS ROMANIAN DEADLIFTS
TEMPO DEADLIFT
SNATCH GRIP SLDL
WATCH OUR NEW SQUAT TUTORIAL HERE:

SQUAT TUTORIAL!

ogram significantly:

or Great Sleep & Light Work/School hours)

you should lean toward 2.

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Squat?:
ities.

D-RST D-TI
8 4

it into this document.

d. It's a percentage drop.

ght by 5% if the RPE is too high!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM
SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW
SOME LOVE!

DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 3
SQUAT #NAME? 4
BENCH PRESS 3 10
BELT SQUAT / LEG PRESS 1 8-10
BELT SQUAT / LEG PRESS 3 8-10
PULL-UPS 3 8-10
DROP DOWN OPTION → CABLE CRUNCHES 3 12-20
DROP DOWN OPTION → MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

DEADLIFT 4 4
PEC DECK / CABLE FLY 3 10-12
SEATED SHOULDER PRESS 3 12-15
SEATED CABLE ROWS 4 10-12
SINGLE LEG HAMSTRING CURLS 3 12-15
DB REVERSE FLYS 3 12-15
DROP DOWN OPTION → DEADBUGS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

SQUAT 1 1
PAUSED SQUAT 1 6
 PAUSED SQUAT 1 6
PAUSED SQUAT #NAME? 7
BENCH PRESS 1 4
BENCH PRESS 4 4
GHD BACK EXTENSIONS 3 8-10
WIDE GRIP LAT PULLDOWNS 3 12-15
TRICEP PUSHDOWNS 4 12-15
DROP DOWN OPTION → WEIGHTED PLANKS 3 30-60s
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 4 SETS REPS

PAUSED SQUAT #NAME? 9
CLOSE GRIP BENCH PRESS 1 6
CLOSE GRIP BENCH PRESS 3 7
SPLIT SQUAT OPTION 3 10-12
STAGGERED STANCE DB RDLs 3 10-12
INCLINE CHEST PRESS 3 10-12
DB LATERAL RAISES 3 12-15
DB HAMMER CURLS 3 12-15
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 3
SQUAT #NAME? 4
BENCH PRESS 3 9
BELT SQUAT / LEG PRESS 1 8-10
BELT SQUAT / LEG PRESS 3 8-10
PULL-UPS 3 8-10
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
 - - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

DEADLIFT 4 4
PEC DECK / CABLE FLY 3 10-12
SEATED SHOULDER PRESS 3 12-15
SEATED CABLE ROWS 4 10-12
SINGLE LEG HAMSTRING CURLS 3 12-15
DB REVERSE FLYS 3 12-15
DEADBUGS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

SQUAT 1 1
PAUSED SQUAT 1 6
PAUSED SQUAT 1 6
PAUSED SQUAT #NAME? 7
BENCH PRESS 1 4
BENCH PRESS 4 4
GHD BACK EXTENSIONS 3 8-10
WIDE GRIP LAT PULLDOWNS 3 12-15
TRICEP PUSHDOWNS 4 12-15
WEIGHTED PLANKS 3 30-60s
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 4 SETS REPS

PAUSED SQUAT #NAME? 9
CLOSE GRIP BENCH PRESS 1 6
CLOSE GRIP BENCH PRESS 3 7
SPLIT SQUAT OPTION 3 10-12
STAGGERED STANCE DB RDLs 3 10-12
INCLINE CHEST PRESS 3 10-12
DB LATERAL RAISES 3 12-15
DB HAMMER CURLS 3 12-15
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
 DAY 1 SETS REPS
SQUAT 1 2
SQUAT 2 1
SQUAT #NAME? 3
BENCH PRESS 3 8
BELT SQUAT / LEG PRESS 1 8-10
BELT SQUAT / LEG PRESS 3 8-10
CHIN-UPS 3 10-12
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

DEADLIFT 4 3
FLAT DB PRESS 3 8-10
SEATED SHOULDER PRESS 3 8-10
CHEST SUPPORTED ROW 4 8-10
SINGLE LEG HAMSTRING CURLS 3 10-12
DB REVERSE FLYS 3 10-12
DEADBUGS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

SQUAT 1 1
PAUSED SQUAT 1 5
PAUSED SQUAT 1 5
PAUSED SQUAT #NAME? 6
BENCH PRESS 1 3
BENCH PRESS 4 3
GHD BACK EXTENSIONS 3 7-8
WIDE GRIP LAT PULLDOWNS 3 10-12
TRICEP PUSHDOWNS 4 10-12
WEIGHTED PLANKS 3 30-60s
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
 DAY 4 SETS REPS
PAUSED SQUAT #NAME? 8
CLOSE GRIP BENCH PRESS 1 5
CLOSE GRIP BENCH PRESS 3 5
SPLIT SQUAT OPTION 3 10-12
STAGGERED STANCE DB RDLs 3 10-12
INCLINE CHEST PRESS 3 8-10
DB LATERAL RAISES 3 10-12
DB HAMMER CURLS 3 10-12
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

SQUAT OPENING ATTEMPT FOR TEST DAY

925
DAY 1 SETS REPS
SQUAT 1 1
SQUAT #NAME? #NAME?
DEADLIFT 4 3
BENCH PRESS 3 8
DB REVERSE FLYS 2 10-12
CABLE CRUNCHES 3 12-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

SQUAT #NAME? 6
BENCH PRESS 4 3
WIDE GRIP LAT PULLDOWNS 2 6-8
TRICEP PUSHDOWNS 2 8-10
DEADBUGS 3 15+
- - -
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

REST FOR
DAY 3 SETS REPS
SQUAT 1 1
BENCH PRESS 1 1
DEADLIFT 1 1
- - -

PROGRAM ANALYSIS
140

125.0
120

100
 140

125.0
120

100
BODY WEIGHT

80

60

40

20

0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Start 1 2 3 4 5 6 7 8 9 10
WEEK

700000

600000

500000

400000
VOLUMe

300000

200000 202851
VOLUMe
300000

200000 202851

153687
133202

100000 102462

65601
50462
33600
22000
10800
0
1 2 3
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS

LEG EXTENSIONS HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT

CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
 WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
800 2400 6 -
736 2208 - -
#NAME? #NAME? - -
600 18000 - -
600 - 7 -
540 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 18608 - -
- 18000 - -

WEIGHT DAILY VOLUME RPE TEMPO

675 10800 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 10800 - -

WEIGHT DAILY VOLUME RPE TEMPO

860 860 6 -
750 4500 6.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
780 3120 6 -
686 10982 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 18868 - -
- 14102 - -

WEIGHT DAILY VOLUME RPE TEMPO

625 #NAME? - -
750 4500 6.5 -
660 13860 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 28125 - -
- 18360 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
880 2640 8.5 -
810 2429 - -
#NAME? #NAME? - -
675 18225 - -
0 - 8-9 -
0 - - -
0 - 7-8 -
0 - - -
- - - -
 - - - -
- 20569 - -
- 18225 - -

WEIGHT DAILY VOLUME RPE TEMPO

750 12000 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 12000 - -

WEIGHT DAILY VOLUME RPE TEMPO

910 910 7.5 -
800 4800 8.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
850 3400 8.5 -
748 11968 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 20118 - -
- 15368 - -

WEIGHT DAILY VOLUME RPE TEMPO

700 #NAME? - -
790 4740 8 -
695 14599 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 31500 - -
- 19339 - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 7
WEIGHT DAILY VOLUME RPE TEMPO
880 1760 7.5 -
827 1654 - -
#NAME? #NAME? - -
675 16200 - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 15414 - -
- 16200 - -

WEIGHT DAILY VOLUME RPE TEMPO

725 8700 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 8700 - -

WEIGHT DAILY VOLUME RPE TEMPO

890 890 7 -
800 4000 7.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
840 2520 7 -
756 9072 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 17133 - -
- 11592 - -
WEIGHT DAILY VOLUME RPE TEMPO
675 #NAME? - -
790 3950 7 -
711 10665 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 27000 - -
- 14615 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10 / TEST
WEIGHT DAILY VOLUME RPE TEMPO
925 925 - -
#NAME? #NAME? - -
700 8400 - -
650 15600 - -
0 - 7 -
0 - - -
- - - -
- 13413 - -
- 15600 - -
- 8400 - -

WEIGHT DAILY VOLUME RPE TEMPO

#NAME? #NAME? - -
775 9300 - -
0 - 7 -
0 - 7 -
- - - -
- - - -
 - #NAME? - -
- 9300 - -

REST FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

WEIGHT DAILY VOLUME RPE TEMPO
0 0 9-10 -
0 0 9-10 -
0 0 9-10 -
- - - -

END OF WEEK BODY WEIGHT:

0.0

WEEKLY BODY WEIGH

Week Body Weight
Start 125.0
 1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

9 0.0

0.0 0.0 0.0 0.0

10 0.0
8 9 10 -
- -

Weekly Cumulative Volume For Each Main Lift

449298

389751

332295 336510

294103
275038
253958

202851 206619
 332295 336510

294103
275038
253958

202851 206619

153687

71100
62400
54000
45600
33600

3 4 5 6 7

WEEK
 INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS

BARBELL GLUTE BRIDGES

HIP THRUSTERS
RAL RAISES
NOTE: IF AT ANYTIME DURING YOUR TRAINING YOU
FAIL A SET OR THE RPE WAS FAR OVER WHAT IT
SHOULD BE AROUND FOR THAT DAY. YOU SHOULD
DROP THE LOADS BY AN ADDITIONAL 5-10%.

WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - REST - D2 - REST - D3 - D4 - REST - D1
NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
 -
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

WEEK 12 RECOMMENDED REST SPLIT

D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
ADDITIONAL NOTES
IF THE WEIGHT SAYS "#VALUE" YOU JUST NEED TO ENTER YOUR OPENING ATTEMPT.
YOU CAN ENTER THAT IN THE TOP LEFT CORNER OF THIS TRAINING WEEK. (USUALLY 90-95%)
-
-
-
-
-
-
-
-

ADDITIONAL NOTES
-
-
-
-
EACH SIDE.
-
 -
-

EN DAY 2 AND DAY 3.

ADDITIONAL NOTES
PR SINGLE.
TESTING THIS LIFT IS OPTIONAL!
TESTING THIS LIFT IS OPTIONAL!
-

WEEKLY BODY WEIGHT LOG

Body Weight
125.0
 0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

umulative Volume For Each Main Lift

591851

557438

507977

449298
441199
416299
389751
376206

5 336510

294103

8
5 336510

294103

97800
89400
80100
71100
62400

6 7 8 9 10

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Cumulative Vol
Week
1
2
3
4
5
6
7
591851
8
9
10

Weekly Bench Cumulative Vo

441199 Week
1
2
3
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
4
Weekly Deadlift Cumulative Volume 5
6
7
 Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume

8
9
10

Weekly Deadlift Cumulative Vo

Week
1
2
97800
3
4
5
6
7
10 8
9
10
 WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 820
SQUAT 1 3 754
SQUAT #NAME? 4 #NAME?
BENCH PRESS 3 10 625
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
PULL-UPS 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 4 700
PEC DECK / CABLE FLY 3 10-12 0
SEATED SHOULDER PRESS 3 12-15 0
SEATED CABLE ROWS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 880
PAUSED SQUAT 1 6 760
 PAUSED SQUAT 1 6 #NAME?
PAUSED SQUAT #NAME? 7 #NAME?
BENCH PRESS 1 4 810
BENCH PRESS 4 4 713
GHD BACK EXTENSIONS 3 8-10 0
WIDE GRIP LAT PULLDOWNS 3 12-15 0
TRICEP PUSHDOWNS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT #NAME? 9 650
CLOSE GRIP BENCH PRESS 1 6 760
CLOSE GRIP BENCH PRESS 3 7 669
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
DB HAMMER CURLS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 5 / DELOAD
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 840
SQUAT 1 3 739
SQUAT #NAME? 4 #NAME?
BENCH PRESS 3 9 600
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
PULL-UPS 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 3 4 700
PEC DECK / CABLE FLY 3 10-12 0
SEATED SHOULDER PRESS 3 12-15 0
SEATED CABLE ROWS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 860
PAUSED SQUAT 1 6 730
PAUSED SQUAT 1 6 #NAME?
PAUSED SQUAT #NAME? 7 #NAME?
BENCH PRESS 1 4 780
BENCH PRESS 4 4 663
GHD BACK EXTENSIONS 3 8-10 0
WIDE GRIP LAT PULLDOWNS 3 12-15 0
TRICEP PUSHDOWNS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT #NAME? 9 650
CLOSE GRIP BENCH PRESS 1 6 730
CLOSE GRIP BENCH PRESS 3 7 621
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
DB HAMMER CURLS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 8
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 890
SQUAT 2 1 837
SQUAT #NAME? 3 #NAME?
BENCH PRESS 3 8 700
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
CHIN-UPS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 750
FLAT DB PRESS 3 8-10 0
SEATED SHOULDER PRESS 3 8-10 0
CHEST SUPPORTED ROW 4 8-10 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 910
PAUSED SQUAT 1 4 840
PAUSED SQUAT 1 4 #NAME?
PAUSED SQUAT #NAME? 5 #NAME?
BENCH PRESS 1 2 880
BENCH PRESS 4 2 792
GHD BACK EXTENSIONS 3 7-8 0
WIDE GRIP LAT PULLDOWNS 3 10-12 0
TRICEP PUSHDOWNS 4 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
 DAY 4 SETS REPS WEIGHT
SQUAT #NAME? 8 700
CLOSE GRIP BENCH PRESS 1 5 800
CLOSE GRIP BENCH PRESS 3 5 720
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 8-10 0
DB LATERAL RAISES 3 10-12 0
DB HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
65601
133202 80000
202851
275038
332295
389751 70000
449298 67601
507977 65601
557438
591851 60000

Weekly Bench Cumulative Volume

52000
Cumulative Volume 50000 50462
50462
102462
153687
206619
VOLUME

40000
253958
294103
336510

30000
 VOLUM
40000

376206
30000
416299
441199

Weekly Deadlift Cumulative Volume 20000

Cumulative Volume
10800
22000
10800 11200
33600 10000
45600
54000
62400
71100 0
80100 1 2 3
89400
97800
WEEK 2
DAILY VOLUME RPE TEMPO
2460 6.5 -
2263 - -
#NAME? - -
18750 - -
- 7-8 -
- - -
- 7-8 -
- - -
- - -
- - -
19223 - -
18750 - -

DAILY VOLUME RPE TEMPO

11200 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
11200 - -

DAILY VOLUME RPE TEMPO

880 6.5 -
4560 7 -
 #NAME? - -
#NAME? - -
3240 7 -
11405 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
19128 - -
14645 - -

DAILY VOLUME RPE TEMPO

#NAME? - -
4560 7 -
14045 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
29250 - -
18605 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 5 / DELOAD
DAILY VOLUME RPE TEMPO
2520 7 -
2218 - -
#NAME? - -
16200 - -
- 6-7 -
- - -
- 7-8 -
- - -
- - -
 - - -
15938 - -
16200 - -

DAILY VOLUME RPE TEMPO

8400 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
8400 - -

DAILY VOLUME RPE TEMPO

860 6 -
4380 6 -
#NAME? - -
#NAME? - -
3120 6 -
10608 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
17920 - -
13728 - -

DAILY VOLUME RPE TEMPO

#NAME? - -
4380 6 -
13031 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
23400 - -
17411 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 8
DAILY VOLUME RPE TEMPO
1780 8 -
1673 - -
#NAME? - -
16800 - -
- 8 -
- - -
- 7-8 -
- - -
- - -
- - -
15828 - -
16800 - -

DAILY VOLUME RPE TEMPO

9000 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
9000 - -

DAILY VOLUME RPE TEMPO

910 7.5 -
3360 8 -
#NAME? - -
#NAME? - -
1760 7.5 -
6336 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
14851 - -
8096 - -
 DAILY VOLUME RPE TEMPO
#NAME? - -
4000 7.5 -
10800 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
28000 - -
14800 - -

END OF WEEK BODY WEIGHT:

0.0
 Weekly Volume For Each Main Lift

72187
69649
67601
65601

59547
57257 57455

52932
52000
51225
50462

47339

42407
40145
 40145

11600 12000
10800 11200
8400 8400 8700

1 2 3 4 5 6 7

WEEK
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
 -
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 Weekly Volume For Each Main Lift

72187

59547
58679
57257 57455

52932

49462
47339

42407
40145 39696 40093

34413

24900
 40145 39696 40093

34413

24900

12000

8700 9000 9300

8400 8400 8400

4 5 6 7 8 9 10

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10

Weekly Bench Volume

Week
49462
1
2
3
Weekly Squat Volume
Weekly Bench Volume 4
40093
Weekly Deadlift Volume 5
6
34413 7

24900
 40093 Weekly Bench Volume
Weekly Deadlift Volume

34413
8
9
10
24900

Weekly Deadlift Volume

Week
1
2
9300
3
8400 4
5
6
7
9 10 8
9
10
 WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 850
SQUAT 1 3 782
SQUAT #NAME? 4 #NAME?
BENCH PRESS 3 9 650
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
PULL-UPS 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 4 725
PEC DECK / CABLE FLY 3 10-12 0
SEATED SHOULDER PRESS 3 12-15 0
SEATED CABLE ROWS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 890
PAUSED SQUAT 1 6 770
 PAUSED SQUAT 1 6 #NAME?
PAUSED SQUAT #NAME? 7 #NAME?
BENCH PRESS 1 4 820
BENCH PRESS 4 4 722
GHD BACK EXTENSIONS 3 8-10 0
WIDE GRIP LAT PULLDOWNS 3 12-15 0
TRICEP PUSHDOWNS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT #NAME? 9 675
CLOSE GRIP BENCH PRESS 1 6 770
CLOSE GRIP BENCH PRESS 3 7 678
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
DB HAMMER CURLS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 860
SQUAT 2 1 808
SQUAT #NAME? 3 #NAME?
BENCH PRESS 3 8 650
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
CHIN-UPS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 700
FLAT DB PRESS 3 8-10 0
SEATED SHOULDER PRESS 3 8-10 0
CHEST SUPPORTED ROW 4 8-10 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 860
PAUSED SQUAT 1 5 770
PAUSED SQUAT 1 5 #NAME?
PAUSED SQUAT #NAME? 6 #NAME?
BENCH PRESS 1 3 800
BENCH PRESS 4 3 720
GHD BACK EXTENSIONS 3 7-8 0
WIDE GRIP LAT PULLDOWNS 3 10-12 0
TRICEP PUSHDOWNS 4 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

PAUSED SQUAT #NAME? 8 650
CLOSE GRIP BENCH PRESS 1 5 730
CLOSE GRIP BENCH PRESS 3 5 657
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 8-10 0
DB LATERAL RAISES 3 10-12 0
DB HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 9
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 940
SQUAT 2 1 884
SQUAT #NAME? 2 #NAME?
BENCH PRESS 3 8 725
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
CHIN-UPS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 775
FLAT DB PRESS 3 8-10 0
SEATED SHOULDER PRESS 3 8-10 0
CHEST SUPPORTED ROW 4 8-10 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 920
PAUSED SQUAT 1 3 860
PAUSED SQUAT 1 3 #NAME?
PAUSED SQUAT #NAME? 4 #NAME?
BENCH PRESS 1 1 940
BENCH PRESS 4 2 846
GHD BACK EXTENSIONS 3 7-8 0
WIDE GRIP LAT PULLDOWNS 3 10-12 0
TRICEP PUSHDOWNS 4 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
 DAY 4 SETS REPS WEIGHT
SQUAT #NAME? 7 750
CLOSE GRIP BENCH PRESS 1 5 810
CLOSE GRIP BENCH PRESS 3 5 729
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 8-10 0
DB LATERAL RAISES 3 10-12 0
DB HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
65601
67601
69649
72187
57257
57455
59547
58679
49462
34413

Weekly Bench Volume

Volume
50462
52000
51225
52932
47339
40145
42407
 39696
40093
24900

Weekly Deadlift Volume

Volume
10800
11200
11600
12000
8400
8400
8700
9000
9300
8400
WEEK 3
DAILY VOLUME RPE TEMPO
2550 7.5 -
2346 - -
#NAME? - -
17550 - -
- 8 -
- - -
- 7-8 -
- - -
- - -
- - -
19896 - -
17550 - -

DAILY VOLUME RPE TEMPO

11600 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
11600 - -

DAILY VOLUME RPE TEMPO

890 7 -
4620 7.5 -
 #NAME? - -
#NAME? - -
3280 7.5 -
11546 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
19378 - -
14826 - -

DAILY VOLUME RPE TEMPO

#NAME? - -
4620 7.5 -
14230 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
30375 - -
18850 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAILY VOLUME RPE TEMPO
1720 7 -
1617 - -
#NAME? - -
15600 - -
- 7 -
- - -
- 7-8 -
- - -
- - -
 - - -
14962 - -
15600 - -

DAILY VOLUME RPE TEMPO

8400 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
8400 - -

DAILY VOLUME RPE TEMPO

860 6 -
3850 6.5 -
#NAME? - -
#NAME? - -
2400 6 -
8640 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
16493 - -
11040 - -

DAILY VOLUME RPE TEMPO

#NAME? - -
3650 6 -
9855 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
26000 - -
13505 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 9
DAILY VOLUME RPE TEMPO
940 8-9 -
1767 - -
#NAME? - -
17400 - -
- 8-9 -
- - -
- 7-8 -
- - -
- - -
- - -
11207 - -
17400 - -

DAILY VOLUME RPE TEMPO

9300 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
9300 - -

DAILY VOLUME RPE TEMPO

920 8 -
2580 8 -
#NAME? - -
#NAME? - -
940 8-8.5 -
6768 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
12004 - -
7708 - -
 DAILY VOLUME RPE TEMPO
#NAME? - -
4050 8 -
10935 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
26250 - -
14985 - -

END OF WEEK BODY WEIGHT:

0.0
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
 -
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 YOUR RPE GUIDE

If you need a more concrete guide as to how RPE tra

reps at the top and the RPE to the left and get a goo
listed here up or down to suit the conditions of the d

SQUAT 1000

RPE / REPS 1 2
10 1000 960
9.5 980 940
9 960 920
8.5 940 910
8 920 890
7.5 910 880
7 890 860
6.5 880 850
6 860 830
 5.5 840 820
5 820 800
4 810 780

BENCH PRESS 1000

RPE / REPS 1 2
10 1000 960
9.5 980 940
9 960 920
8.5 940 910
8 920 890
7.5 910 880
7 890 860
6.5 880 850
6 860 830
5.5 840 820
5 820 800
4 810 780

DEADLIFT 1000

RPE / REPS 1 2
10 1000 960
9.5 980 940
9 960 920
8.5 940 910
 8 920 890
7.5 910 880
7 890 860
6.5 880 850
6 860 830
5.5 840 820
5 820 800
4 810 780

VARIANT / OTHER 0

RPE / REPS 1 2
10 0 0
9.5 0 0
9 0 0
8.5 0 0
8 0 0
7.5 0 0
7 0 0
6.5 0 0
6 0 0
5.5 0 0
5 0 0
4 0 0
 UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

part RPE is subjective as it can vary from person to p
amount of effort put into the lift. The RPE scale tech
above 10 is a failed lift/set.

Many times, when just getting into RPE or explainin

an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.

As you use RPE more frequently and learn about it a

see that the RPE of a top set, working set or warm-u
RPE of 7 and when we actual execute this top set, th
to drop the back down weight by 5 to 10% to ensure

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.
16. Front Foot Elevated Jefferson Split Squat.

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.

2. Banded Dorsiflesion Mobilization 2x60s.

3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

warm-up or mix and match to suit your personal warm-ups need

REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas
rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3

DENSITY PROTOCOL EXPLAINED

Perform a set with a weight you can do for 12 to 15 reps and be 1

rest period solely up to you! Try to overload 5 to 10lbs weekly on
 to how RPE translates to percentages of your 1RM, you can take a look at
ft and get a good estimate as to what your weight for the day could be. The
nditions of the day.

3 4 5 6 7
920 890 860 840 810
910 880 850 820 800
890 860 840 810 790
880 850 820 800 770
860 840 810 790 760
850 820 800 770 750
840 810 790 760 740
820 800 770 750 720
800 780 750 730 700
790 770 740 720 690
780 760 730 710 680
760 740 720 690 670

3 4 5 6 7
920 890 860 840 810
910 880 850 820 800
890 860 840 810 790
880 850 820 800 770
860 840 810 790 760
850 820 800 770 750
840 810 790 760 740
820 800 770 750 720
800 780 750 730 700
790 770 740 720 690
780 760 730 710 680
760 740 720 690 670

3 4 5 6 7
920 890 860 840 810
910 880 850 820 800
890 860 840 810 790
880 850 820 800 770
 860 840 810 790 760
850 820 800 770 750
840 810 790 760 740
820 800 770 750 720
800 780 750 730 700
790 770 740 720 690
780 760 730 710 680
760 740 720 690 670

If you have another lift of variant of a main lift tha

percenatges based on RPE for, Use this chart!
← ENTER ANY MAX

3 4 5 6 7
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Rate of Percieved Exertions and is a method used to communicate the inten
om person to person but an example of an objective aspect of RPE is the b
RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used

RPE or explaining it to someone, the simpliest way to do so is by comparing

y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.

learn about it as it relates to you in particular, you will see that it is much m
g set or warm-up should impact our weight selection for the sets to come. F
this top set, the RPE was closer to a 9; In this case althought the recomme
o 10% to ensure that our effort on the day isn't above what it should be and

youtube/google search.)
, If you have a routine that works for then you should feel free to continue it. You can also ad
al warm-ups needs.
youtube/google search.)

ns 3x10.

y for everyone, based on your needs you can perform these 2-4 times a week after training se

8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.

to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju

8 9 10
790 760 740
770 750 720
760 740 710
750 720 690
740 710 680
720 690 670
710 680 650
690 670 640
670 650 620
660 640 610
650 620 590
630 610 580

8 9 10
790 760 740
770 750 720
760 740 710
750 720 690
740 710 680
720 690 670
710 680 650
690 670 640
670 650 620
660 640 610
650 620 590
630 610 580

8 9 10
790 760 740
770 750 720
760 740 710
750 720 690
 740 710 680
720 690 670
710 680 650
690 670 640
670 650 620
660 640 610
650 620 590
630 610 580

nt of a main lift that you want to calculate

Use this chart!

8 9 10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
municate the intensity or recommended intensity of a particular lift or set. F
ct of RPE is the bar speed during the lift, which can fairly reliably be used t
y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a

o is by comparing it to RIR (Reps In Reserve). For example if we were to hav

ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of

e that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a re
ght the recommended back downs are at a particular % or % drop, it would
t it should be and that we continue to manage fatigue smartly.
ue it. You can also add to this
week after training sessions or on

eps.

DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI

ith the number of sets, reps and

harts below. Using this chart you can take a look at the
rm-ups and how you feel, you can adjust the weight
ded intensity of a particular lift or set. For the most
e lift, which can fairly reliably be used to judge the
6 is classified as too effortless to rank and anything

Reserve). For example if we were to have a set of 5 @

rom failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most

just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for us
to manage fatigue smartly.

WARM-UP GUIDE / HOW TO

1. Increase your heart rate and increase your core tempreature. You can utilize the st
for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma

3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do a movement in place
what your first main movement of the training day is).

eps for 1-2 sets. Feel out the movement, positioning, breathing, bracing,