Rounding Make a copy (for google drive; recommended) or download this spreadsheet (for other sprea

Main Lifts Maxes Single @8 percentage

Squat 80 90%
Bench Press 100 90% Squat
Primary stance Deadlift 80 90% Bench Press
OHP 45 90% Deadlift
OHP
Variations: Note - if y Maxes Leg Press
Squat auxiliary 1 Leg Press 420 90% 0
Squat auxiliary 2 460 90% DB Bench
Bench auxiliary 1 DB Bench 310 90% Incline Press
Bench auxiliary 2 Incline Press 280 90% 0
Deadlift auxiliary 500 90% 0
OHP auxiliary 245 90%

Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 8 8 8 8 7
Bench Press 8 8 8 8 7
Deadlift 8 8 8 8 7
OHP 8 8 8 8 7
Leg Press 8 8 8 8 7
0 8 8 8 8 7
DB Bench 8 8 8 8 7
Incline Press 8 8 8 8 7
0 8 8 8 8 7
0 8 8 8 8 7
 50.0% 52.5% 55.0% 57.5% 60.0%
Squat 5 5 5 5 4
Bench Press 5 5 5 5 4
Deadlift 5 5 5 5 4
OHP 5 5 5 5 4
Leg Press 5 5 5 5 4
0 5 5 5 5 4
DB Bench 5 5 5 5 4
Incline Press 5 5 5 5 4
0 5 5 5 5 4
0 5 5 5 5 4

Week 1 2 3 4 5
Squat 70.0% 75.0% 80.0% 72.5% 77.5%
Bench Press 70.0% 75.0% 80.0% 72.5% 77.5%
Deadlift 70.0% 75.0% 80.0% 72.5% 77.5%
OHP 70.0% 75.0% 80.0% 72.5% 77.5%
Leg Press 60.0% 65.0% 70.0% 62.5% 67.5%
0.0% 60.0% 65.0% 70.0% 62.5% 67.5%
DB Bench 60.0% 65.0% 70.0% 62.5% 67.5%
Incline Press 60.0% 65.0% 70.0% 62.5% 67.5%
0.0% 60.0% 65.0% 70.0% 62.5% 67.5%
0.0% 60.0% 65.0% 70.0% 62.5% 67.5%
spreadsheet (for other spreadsheet programs). Do not request editing access

Sets per week When above or below set range

Lower threshold Upper threshold Increases Decreases
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%

Reps at a given percent

62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5%
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
 RIR cutoffs
62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5%
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3

Intensity
6 7 8 9 10 11 12
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5%
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
3 3 2 2 1 1 1 1 1
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0
2 2 2 2 1 1 1 0 0

13 14 15 16 17 18 19 20 21
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
Week 1
Sets per week
Lift Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
Squat 70.0% 5 3 4 6
Bench Press 70.0% 5 3 4 6
Deadlift 70.0% 5 3 4 6
OHP 70.0% 5 3 4 6
0 Sets per week
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
Leg Press 60.0% 7 4 4 6
0 60.0% 7 4 4 6
DB Bench 60.0% 7 4 4 6
Incline Press 60.0% 7 4 4 6
0 60.0% 7 4 4 6
0 60.0% 7 4 4 6
 2
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2 3
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
 3
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 72.5% 5
4 6 2% -5% 72.5% 5
4 6 2% -5% 72.5% 5
4 6 2% -5% 72.5% 5
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
4 6 2% -5% 62.5% 7
 4
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
3 4 6 2% -5% 77.5%
3 4 6 2% -5% 77.5%
3 4 6 2% -5% 77.5%
3 4 6 2% -5% 77.5%
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
4 4 6 2% -5% 67.5%
 5
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
 6
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
 7
above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 60.0% 7 4 4 6
-5% 60.0% 7 4 4 6
-5% 60.0% 7 4 4 6
-5% 60.0% 7 4 4 6
above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
-5% 50.0% 8 5 4 6
 8
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
2% -5% 75.0% 4 3 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
2% -5% 65.0% 6 4 4
8 9
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
 9
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
 10
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
2 4 6 2% -5% 77.5%
2 4 6 2% -5% 77.5%
2 4 6 2% -5% 77.5%
2 4 6 2% -5% 77.5%
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
3 4 6 2% -5% 67.5%
 11
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
4 3 4 6 2% -5%
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
6 4 4 6 2% -5%
 12
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
82.5% 3 2 4 6 2%
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
72.5% 5 3 4 6 2%
 13
above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 87.5% 2 2 4 6
-5% 87.5% 2 2 4 6
-5% 87.5% 2 2 4 6
-5% 87.5% 2 2 4 6
above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
-5% 77.5% 4 3 4 6
 14
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 60.0% 7 4 4
2% -5% 60.0% 7 4 4
2% -5% 60.0% 7 4 4
2% -5% 60.0% 7 4 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
2% -5% 50.0% 8 5 4
14 15
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
6 2% -5% 80.0% 3 2
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
6 2% -5% 70.0% 5 3
 15
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
4 6 2% -5% 85.0% 2
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases Intensity Reps per set
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
4 6 2% -5% 75.0% 4
 16
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
2 4 6 2% -5% 90.0%
2 4 6 2% -5% 90.0%
2 4 6 2% -5% 90.0%
2 4 6 2% -5% 90.0%
Sets per week When above or below set range
RIR Cutoff Lower threshold Upper threshold Increases Decreases Intensity
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
3 4 6 2% -5% 80.0%
 17
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
1 1 4 6 2% -5%
1 1 4 6 2% -5%
1 1 4 6 2% -5%
1 1 4 6 2% -5%
Sets per week When above or below set range
Reps per set RIR Cutoff Lower threshold Upper threshold Increases Decreases
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
3 2 4 6 2% -5%
 18
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
85.0% 2 2 4 6 2%
85.0% 2 2 4 6 2%
85.0% 2 2 4 6 2%
85.0% 2 2 4 6 2%
Sets per week When above or below set range
Intensity Reps per set RIR Cutoff Lower threshold Upper threshold Increases
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
75.0% 4 3 4 6 2%
 19
above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 90.0% 1 1 4 6
-5% 90.0% 1 1 4 6
-5% 90.0% 1 1 4 6
-5% 90.0% 1 1 4 6
above or below set range Sets per week
Decreases Intensity Reps per set RIR Cutoff Lower threshold Upper threshold
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
-5% 80.0% 3 2 4 6
 20
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 95.0% 1 1 4
2% -5% 95.0% 1 1 4
2% -5% 95.0% 1 1 4
2% -5% 95.0% 1 1 4
When above or below set range Sets per week
Increases Decreases Intensity Reps per set RIR Cutoff Lower threshold
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
2% -5% 85.0% 2 2 4
20 21
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 60.0% 7 4
6 2% -5% 60.0% 7 4
6 2% -5% 60.0% 7 4
6 2% -5% 60.0% 7 4
Sets per week When above or below set range
Upper threshold Increases Decreases Intensity Reps per set RIR Cutoff
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
6 2% -5% 50.0% 8 5
 21
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
Sets per week When above or below set range
Lower threshold Upper threshold Increases Decreases
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
4 6 2% -5%
 Week 1
Weight Reps RIR cutoff Set goal
Squat TM 80 single @8
Squat 56 5 3 4-6
Bench Press TM 100 single @8
Bench Press 70 5 3 4-6
Deadlift TM 80 single @8
Deadlift 56 5 3 4-6
OHP TM 45 single @8
OHP 32 5 3 4-6
Leg Press TM 420 single @8
Leg Press 252 7 4 4-6
0 TM 460 single @8
0 276 7 4 4-6
DB Bench TM 310 single @8
DB Bench 186 7 4 4-6
Incline Press TM 280 single @8
Incline Press 168 7 4 4-6
0 TM 500 single @8
0 300 7 4 4-6
0 TM 245 single @8
0 147 7 4 4-6
Week 1 Week 2
Sets completed Video Notes Weight Reps RIR cutoff
80 single @8
60 4 3
100 single @8
75 4 3
80 single @8
60 4 3
45 single @8
34 4 3
420 single @8
273 6 4
460 single @8
299 6 4
310 single @8
202 6 4
280 single @8
182 6 4
500 single @8
325 6 4
245 single @8
159 6 4
Week 2
Set goal Sets completed Video Notes Weight Reps
80 single @8
4-6 64 3
100 single @8
4-6 80 3
80 single @8
4-6 64 3
45 single @8
4-6 36 3
420 single @8
4-6 294 5
460 single @8
4-6 322 5
310 single @8
4-6 217 5
280 single @8
4-6 196 5
500 single @8
4-6 350 5
245 single @8
4-6 172 5
 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight
80
2 4-6 58
100
2 4-6 73
80
2 4-6 58
45
2 4-6 33
420
3 4-6 263
460
3 4-6 288
310
3 4-6 194
280
3 4-6 175
500
3 4-6 313
245
3 4-6 153
 Week 4
Reps RIR cutoff Set goal Sets completed Video Notes
single @8
5 3 4-6
single @8
5 3 4-6
single @8
5 3 4-6
single @8
5 3 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
single @8
7 4 4-6
 Week 5
Weight Reps RIR cutoff Set goal Sets completed Video
80 single @8
62 4 3 4-6
100 single @8
78 4 3 4-6
80 single @8
62 4 3 4-6
45 single @8
35 4 3 4-6
420 single @8
284 6 4 4-6
460 single @8
311 6 4 4-6
310 single @8
209 6 4 4-6
280 single @8
189 6 4 4-6
500 single @8
338 6 4 4-6
245 single @8
165 6 4 4-6
 Week 6
Notes Weight Reps RIR cutoff Set goal Sets completed
80 single @8
66 3 2 4-6
100 single @8
83 3 2 4-6
80 single @8
66 3 2 4-6
45 single @8
37 3 2 4-6
420 single @8
305 5 3 4-6
460 single @8
334 5 3 4-6
310 single @8
225 5 3 4-6
280 single @8
203 5 3 4-6
500 single @8
363 5 3 4-6
245 single @8
178 5 3 4-6
 Week 7
Video Notes Weight Reps RIR cutoff Set goal
80 single @8
48 7 4 4-6
100 single @8
60 7 4 4-6
80 single @8
48 7 4 4-6
45 single @8
27 7 4 4-6
420 single @8
210 8 5 4-6
460 single @8
230 8 5 4-6
310 single @8
155 8 5 4-6
280 single @8
140 8 5 4-6
500 single @8
250 8 5 4-6
245 single @8
123 8 5 4-6
Week 7 Week 8
Sets completed Video Notes Weight Reps RIR cutoff
80 single @8
60 4 3
100 single @8
75 4 3
80 single @8
60 4 3
45 single @8
34 4 3
420 single @8
273 6 4
460 single @8
299 6 4
310 single @8
202 6 4
280 single @8
182 6 4
500 single @8
325 6 4
245 single @8
159 6 4
Week 8
Set goal Sets completed Video Notes Weight Reps
80 single @8
4-6 64 3
100 single @8
4-6 80 3
80 single @8
4-6 64 3
45 single @8
4-6 36 3
420 single @8
4-6 294 5
460 single @8
4-6 322 5
310 single @8
4-6 217 5
280 single @8
4-6 196 5
500 single @8
4-6 350 5
245 single @8
4-6 172 5
 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight
80
2 4-6 68
100
2 4-6 85
80
2 4-6 68
45
2 4-6 38
420
3 4-6 315
460
3 4-6 345
310
3 4-6 233
280
3 4-6 210
500
3 4-6 375
245
3 4-6 184
 Week 10
Reps RIR cutoff Set goal Sets completed Video Notes
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
 Week 11
Weight Reps RIR cutoff Set goal Sets completed Video
80 single @8
62 4 3 4-6
100 single @8
78 4 3 4-6
80 single @8
62 4 3 4-6
45 single @8
35 4 3 4-6
420 single @8
284 6 4 4-6
460 single @8
311 6 4 4-6
310 single @8
209 6 4 4-6
280 single @8
189 6 4 4-6
500 single @8
338 6 4 4-6
245 single @8
165 6 4 4-6
 Week 12
Notes Weight Reps RIR cutoff Set goal Sets completed
80 single @8
66 3 2 4-6
100 single @8
83 3 2 4-6
80 single @8
66 3 2 4-6
45 single @8
37 3 2 4-6
420 single @8
305 5 3 4-6
460 single @8
334 5 3 4-6
310 single @8
225 5 3 4-6
280 single @8
203 5 3 4-6
500 single @8
363 5 3 4-6
245 single @8
178 5 3 4-6
 Week 13
Video Notes Weight Reps RIR cutoff Set goal
80 single @8
70 2 2 4-6
100 single @8
88 2 2 4-6
80 single @8
70 2 2 4-6
45 single @8
39 2 2 4-6
420 single @8
326 4 3 4-6
460 single @8
357 4 3 4-6
310 single @8
240 4 3 4-6
280 single @8
217 4 3 4-6
500 single @8
388 4 3 4-6
245 single @8
190 4 3 4-6
eek 13 Week 14
Sets completed Video Notes Weight Reps RIR cutoff
80 single @8
48 7 4
100 single @8
60 7 4
80 single @8
48 7 4
45 single @8
27 7 4
420 single @8
210 8 5
460 single @8
230 8 5
310 single @8
155 8 5
280 single @8
140 8 5
500 single @8
250 8 5
245 single @8
123 8 5
Week 14
Set goal Sets completed Video Notes Weight Reps
80 single @8
4-6 64 3
100 single @8
4-6 80 3
80 single @8
4-6 64 3
45 single @8
4-6 36 3
420 single @8
4-6 294 5
460 single @8
4-6 322 5
310 single @8
4-6 217 5
280 single @8
4-6 196 5
500 single @8
4-6 350 5
245 single @8
4-6 172 5
 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight
80
2 4-6 68
100
2 4-6 85
80
2 4-6 68
45
2 4-6 38
420
3 4-6 315
460
3 4-6 345
310
3 4-6 233
280
3 4-6 210
500
3 4-6 375
245
3 4-6 184
 Week 16
Reps RIR cutoff Set goal Sets completed Video Notes
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
2 2 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
single @8
4 3 4-6
 Week 17
Weight Reps RIR cutoff Set goal Sets completed Video
80 single @8
72 1 1 4-6
100 single @8
90 1 1 4-6
80 single @8
72 1 1 4-6
45 single @8
41 1 1 4-6
420 single @8
336 3 2 4-6
460 single @8
368 3 2 4-6
310 single @8
248 3 2 4-6
280 single @8
224 3 2 4-6
500 single @8
400 3 2 4-6
245 single @8
196 3 2 4-6
 Week 18
Notes Weight Reps RIR cutoff Set goal Sets completed
80 single @8
68 2 2 4-6
100 single @8
85 2 2 4-6
80 single @8
68 2 2 4-6
45 single @8
38 2 2 4-6
420 single @8
315 4 3 4-6
460 single @8
345 4 3 4-6
310 single @8
233 4 3 4-6
280 single @8
210 4 3 4-6
500 single @8
375 4 3 4-6
245 single @8
184 4 3 4-6
 Week 19
Video Notes Weight Reps RIR cutoff Set goal
80 single @8
72 1 1 4-6
100 single @8
90 1 1 4-6
80 single @8
72 1 1 4-6
45 single @8
41 1 1 4-6
420 single @8
336 3 2 4-6
460 single @8
368 3 2 4-6
310 single @8
248 3 2 4-6
280 single @8
224 3 2 4-6
500 single @8
400 3 2 4-6
245 single @8
196 3 2 4-6
eek 19 Week 20
Sets completed Video Notes Weight Reps RIR cutoff
80 single @8
76 1 1
100 single @8
95 1 1
80 single @8
76 1 1
45 single @8
43 1 1
420 single @8
357 2 2
460 single @8
391 2 2
310 single @8
264 2 2
280 single @8
238 2 2
500 single @8
425 2 2
245 single @8
208 2 2
Week 20
Set goal Sets completed Video Notes Weight Reps
80 single @8
4-6 48 7
100 single @8
4-6 60 7
80 single @8
4-6 48 7
45 single @8
4-6 27 7
420 single @8
4-6 210 8
460 single @8
4-6 230 8
310 single @8
4-6 155 8
280 single @8
4-6 140 8
500 single @8
4-6 250 8
245 single @8
4-6 123 8
 Week 21
RIR cutoff Set goal Sets completed Video Notes

4 4-6

4 4-6

4 4-6

4 4-6

5 4-6

5 4-6

5 4-6

5 4-6

5 4-6

5 4-6
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 56 5 3 4-6 60 4
Bench Press 70 5 3 4-6 75 4
0 300 7 4 4-6 325 6
0 147 7 4 4-6 159 6
0 0
Accessories
0 0
0 0
0 0

Day 2
Deadlift 56 5 3 4-6 60 4
OHP 32 5 3 4-6 34 4
Leg Press 252 7 4 4-6 273 6
DB Bench 186 7 4 4-6 202 6
0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
3 4-6 80 3 2 4-6
4 4-6 350 5 3 4-6
4 4-6 172 5 3 4-6
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

3 4-6 64 3 2 4-6
3 4-6 36 3 2 4-6
4 4-6 294 5 3 4-6
4 4-6 217 5 3 4-6
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
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

58 5 3 4-6 62 4
73 5 3 4-6 78 4
313 7 4 4-6 338 6
153 7 4 4-6 165 6
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

58 5 3 4-6 62 4
33 5 3 4-6 35 4
263 7 4 4-6 284 6
194 7 4 4-6 209 6
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
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
3 4-6 83 3 2 4-6
4 4-6 363 5 3 4-6
4 4-6 178 5 3 4-6
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

3 4-6 66 3 2 4-6
3 4-6 37 3 2 4-6
4 4-6 305 5 3 4-6
4 4-6 225 5 3 4-6
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
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

48 5 n/a 4-6 60 4
60 5 n/a 4-6 75 4
250 5 n/a 4-6 325 6
123 5 n/a 4-6 159 6
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

48 5 n/a 4-6 60 4
27 5 n/a 4-6 34 4
210 5 n/a 4-6 273 6
155 5 n/a 4-6 202 6
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
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
3 4-6 80 3 2 4-6
4 4-6 350 5 3 4-6
4 4-6 172 5 3 4-6
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

3 4-6 64 3 2 4-6
3 4-6 36 3 2 4-6
4 4-6 294 5 3 4-6
4 4-6 217 5 3 4-6
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
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 62 4
85 2 2 4-6 78 4
375 4 3 4-6 338 6
184 4 3 4-6 165 6
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

68 2 2 4-6 62 4
38 2 2 4-6 35 4
315 4 3 4-6 284 6
233 4 3 4-6 209 6
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
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
3 4-6 83 3 2 4-6
4 4-6 363 5 3 4-6
4 4-6 178 5 3 4-6
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

3 4-6 66 3 2 4-6
3 4-6 37 3 2 4-6
4 4-6 305 5 3 4-6
4 4-6 225 5 3 4-6
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
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

70 2 2 4-6 48 5
88 2 2 4-6 60 5
388 4 3 4-6 250 5
190 4 3 4-6 123 5
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

70 2 2 4-6 48 5
39 2 2 4-6 27 5
326 4 3 4-6 210 5
240 4 3 4-6 155 5
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
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 64 3 2 4-6

n/a 4-6 80 3 2 4-6
n/a 4-6 350 5 3 4-6
n/a 4-6 172 5 3 4-6
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

n/a 4-6 64 3 2 4-6

n/a 4-6 36 3 2 4-6
n/a 4-6 294 5 3 4-6
n/a 4-6 217 5 3 4-6
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
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 72 1
85 2 2 4-6 90 1
375 4 3 4-6 400 3
184 4 3 4-6 196 3
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

68 2 2 4-6 72 1
38 2 2 4-6 41 1
315 4 3 4-6 336 3
233 4 3 4-6 248 3
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
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 68 2 2 4-6
1 4-6 85 2 2 4-6
2 4-6 375 4 3 4-6
2 4-6 184 4 3 4-6
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

1 4-6 68 2 2 4-6
1 4-6 38 2 2 4-6
2 4-6 315 4 3 4-6
2 4-6 233 4 3 4-6
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
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
72 1 1 4-6 76 1
90 1 1 4-6 95 1
400 3 2 4-6 425 2
196 3 2 4-6 208 2
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

See highlighted text in in

72 1 1 4-6 76 1
41 1 1 4-6 43 1
336 3 2 4-6 357 2
248 3 2 4-6 264 2
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
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 48 5 n/a 4-6
1 4-6 60 5 n/a 4-6
2 4-6 250 5 n/a 4-6
2 4-6 123 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 48 5 n/a 4-6
1 4-6 27 5 n/a 4-6
2 4-6 210 5 n/a 4-6
2 4-6 155 5 n/a 4-6
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
Video Notes
 Week 1
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight
Day 1
Squat 56 5 3 4-6 60
0 300 7 4 4-6 325
Incline Press 168 7 4 4-6 182
0
Accessories
0
0
0

Day 2
Bench Press 70 5 3 4-6 75
OHP 32 5 3 4-6 34
Leg Press 252 7 4 4-6 273
0
Accessories
0
0
0

Day 3
Deadlift 56 5 3 4-6 60
DB Bench 186 7 4 4-6 202
0 276 7 4 4-6 299
0 147 7 4 4-6 159
0
Accessories
0
0
0
 Week 2 Week 3
Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

4 3 4-6 64 3 2 4-6
6 4 4-6 350 5 3 4-6
6 4 4-6 196 5 3 4-6
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

4 3 4-6 80 3 2 4-6
4 3 4-6 36 3 2 4-6
6 4 4-6 294 5 3 4-6
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

4 3 4-6 64 3 2 4-6
6 4 4-6 217 5 3 4-6
6 4 4-6 322 5 3 4-6
6 4 4-6 172 5 3 4-6
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
Week 3 Week 4
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

58 5 3 4-6
313 7 4 4-6
175 7 4 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

73 5 3 4-6
33 5 3 4-6
263 7 4 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

58 5 3 4-6
194 7 4 4-6
288 7 4 4-6
153 7 4 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 5 Week 6
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

62 4 3 4-6 66 3 2 4-6
338 6 4 4-6 363 5 3 4-6
189 6 4 4-6 203 5 3 4-6
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

78 4 3 4-6 83 3 2 4-6
35 4 3 4-6 37 3 2 4-6
284 6 4 4-6 305 5 3 4-6
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

62 4 3 4-6 66 3 2 4-6
209 6 4 4-6 225 5 3 4-6
311 6 4 4-6 334 5 3 4-6
165 6 4 4-6 178 5 3 4-6
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
Week 6 Week 7
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

48 5 n/a 4-6
250 5 n/a 4-6
140 5 n/a 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 5 n/a 4-6
27 5 n/a 4-6
210 5 n/a 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 5 n/a 4-6
155 5 n/a 4-6
230 5 n/a 4-6
123 5 n/a 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8 Week 9
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

60 4 3 4-6 64 3 2 4-6
325 6 4 4-6 350 5 3 4-6
182 6 4 4-6 196 5 3 4-6
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

75 4 3 4-6 80 3 2 4-6
34 4 3 4-6 36 3 2 4-6
273 6 4 4-6 294 5 3 4-6
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

60 4 3 4-6 64 3 2 4-6
202 6 4 4-6 217 5 3 4-6
299 6 4 4-6 322 5 3 4-6
159 6 4 4-6 172 5 3 4-6
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
Week 9 Week 10
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

68 2 2 4-6
375 4 3 4-6
210 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

85 2 2 4-6
38 2 2 4-6
315 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

68 2 2 4-6
233 4 3 4-6
345 4 3 4-6
184 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 11 Week 12
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

62 4 3 4-6 66 3 2 4-6
338 6 4 4-6 363 5 3 4-6
189 6 4 4-6 203 5 3 4-6
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

78 4 3 4-6 83 3 2 4-6
35 4 3 4-6 37 3 2 4-6
284 6 4 4-6 305 5 3 4-6
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

62 4 3 4-6 66 3 2 4-6
209 6 4 4-6 225 5 3 4-6
311 6 4 4-6 334 5 3 4-6
165 6 4 4-6 178 5 3 4-6
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
Week 12 Week 13
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

70 2 2 4-6
388 4 3 4-6
217 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

88 2 2 4-6
39 2 2 4-6
326 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 2 2 4-6
240 4 3 4-6
357 4 3 4-6
190 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 14 Week 15
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

48 5 n/a 4-6 64 3 2 4-6

250 5 n/a 4-6 350 5 3 4-6
140 5 n/a 4-6 196 5 3 4-6
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

60 5 n/a 4-6 80 3 2 4-6

27 5 n/a 4-6 36 3 2 4-6
210 5 n/a 4-6 294 5 3 4-6
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

48 5 n/a 4-6 64 3 2 4-6

155 5 n/a 4-6 217 5 3 4-6
230 5 n/a 4-6 322 5 3 4-6
123 5 n/a 4-6 172 5 3 4-6
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
Week 15 Week 16
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

68 2 2 4-6
375 4 3 4-6
210 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

85 2 2 4-6
38 2 2 4-6
315 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

68 2 2 4-6
233 4 3 4-6
345 4 3 4-6
184 4 3 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 17 Week 18
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal

72 1 1 4-6 68 2 2 4-6
400 3 2 4-6 375 4 3 4-6
224 3 2 4-6 210 4 3 4-6
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

90 1 1 4-6 85 2 2 4-6
41 1 1 4-6 38 2 2 4-6
336 3 2 4-6 315 4 3 4-6
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

72 1 1 4-6 68 2 2 4-6
248 3 2 4-6 233 4 3 4-6
368 3 2 4-6 345 4 3 4-6
196 3 2 4-6 184 4 3 4-6
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
Week 18 Week 19
Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes

72 1 1 4-6
400 3 2 4-6
224 3 2 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

90 1 1 4-6
41 1 1 4-6
336 3 2 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

72 1 1 4-6
248 3 2 4-6
368 3 2 4-6
196 3 2 4-6
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 20 Week 21
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal
See highlighted text in instructions document
76 1 1 4-6 48 5 n/a 4-6
425 2 2 4-6 250 5 n/a 4-6
238 2 2 4-6 140 5 n/a 4-6
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

See highlighted text in instructions document

95 1 1 4-6 60 5 n/a 4-6
43 1 1 4-6 27 5 n/a 4-6
357 2 2 4-6 210 5 n/a 4-6
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

See highlighted text in instructions document

76 1 1 4-6 48 5 n/a 4-6
264 2 2 4-6 155 5 n/a 4-6
391 2 2 4-6 230 5 n/a 4-6
208 2 2 4-6 123 5 n/a 4-6
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
Week 21
Sets completed Video Notes

0
0
0

0
0
0

0
0
0
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 56 5 3 4-6 60 4
Incline Press 168 7 4 4-6 182 6
0 300 7 4 4-6 325 6
0 0
Accessories
0 0
0 0
0 0

Day 2
Bench Press 70 5 3 4-6 75 4
Leg Press 252 7 4 4-6 273 6
0 147 7 4 4-6 159 6
0 0
Accessories
0 0
0 0
0 0

Day 3
Deadlift 56 5 3 4-6 60 4
DB Bench 186 7 4 4-6 202 6
0 0
Accessories
0 0
0 0
0 0

Day 4
OHP 32 5 3 4-6 34 4
0 276 7 4 4-6 299 6
0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
4 4-6 196 5 3 4-6
4 4-6 350 5 3 4-6
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

3 4-6 80 3 2 4-6
4 4-6 294 5 3 4-6
4 4-6 172 5 3 4-6
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

3 4-6 64 3 2 4-6
4 4-6 217 5 3 4-6
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

3 4-6 36 3 2 4-6
4 4-6 322 5 3 4-6
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
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

58 5 3 4-6 62 4
175 7 4 4-6 189 6
313 7 4 4-6 338 6
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

73 5 3 4-6 78 4
263 7 4 4-6 284 6
153 7 4 4-6 165 6
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

58 5 3 4-6 62 4
194 7 4 4-6 209 6
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

33 5 3 4-6 35 4
288 7 4 4-6 311 6
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
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
4 4-6 203 5 3 4-6
4 4-6 363 5 3 4-6
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

3 4-6 83 3 2 4-6
4 4-6 305 5 3 4-6
4 4-6 178 5 3 4-6
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

3 4-6 66 3 2 4-6
4 4-6 225 5 3 4-6
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

3 4-6 37 3 2 4-6
4 4-6 334 5 3 4-6
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
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

48 5 n/a 4-6 60 4
140 5 n/a 4-6 182 6
250 5 n/a 4-6 325 6
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

60 5 n/a 4-6 75 4
210 5 n/a 4-6 273 6
123 5 n/a 4-6 159 6
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

48 5 n/a 4-6 60 4
155 5 n/a 4-6 202 6
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

27 5 n/a 4-6 34 4
230 5 n/a 4-6 299 6
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
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
4 4-6 196 5 3 4-6
4 4-6 350 5 3 4-6
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

3 4-6 80 3 2 4-6
4 4-6 294 5 3 4-6
4 4-6 172 5 3 4-6
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

3 4-6 64 3 2 4-6
4 4-6 217 5 3 4-6
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

3 4-6 36 3 2 4-6
4 4-6 322 5 3 4-6
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
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 62 4
210 4 3 4-6 189 6
375 4 3 4-6 338 6
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

85 2 2 4-6 78 4
315 4 3 4-6 284 6
184 4 3 4-6 165 6
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

68 2 2 4-6 62 4
233 4 3 4-6 209 6
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

38 2 2 4-6 35 4
345 4 3 4-6 311 6
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
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
4 4-6 203 5 3 4-6
4 4-6 363 5 3 4-6
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

3 4-6 83 3 2 4-6
4 4-6 305 5 3 4-6
4 4-6 178 5 3 4-6
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

3 4-6 66 3 2 4-6
4 4-6 225 5 3 4-6
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

3 4-6 37 3 2 4-6
4 4-6 334 5 3 4-6
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
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

70 2 2 4-6 48 5
217 4 3 4-6 140 5
388 4 3 4-6 250 5
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

88 2 2 4-6 60 5
326 4 3 4-6 210 5
190 4 3 4-6 123 5
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

70 2 2 4-6 48 5
240 4 3 4-6 155 5
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

39 2 2 4-6 27 5
357 4 3 4-6 230 5
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
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 64 3 2 4-6

n/a 4-6 196 5 3 4-6
n/a 4-6 350 5 3 4-6
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

n/a 4-6 80 3 2 4-6

n/a 4-6 294 5 3 4-6
n/a 4-6 172 5 3 4-6
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

n/a 4-6 64 3 2 4-6

n/a 4-6 217 5 3 4-6
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

n/a 4-6 36 3 2 4-6

n/a 4-6 322 5 3 4-6
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
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 72 1
210 4 3 4-6 224 3
375 4 3 4-6 400 3
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

85 2 2 4-6 90 1
315 4 3 4-6 336 3
184 4 3 4-6 196 3
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

68 2 2 4-6 72 1
233 4 3 4-6 248 3
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

38 2 2 4-6 41 1
345 4 3 4-6 368 3
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
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 68 2 2 4-6
2 4-6 210 4 3 4-6
2 4-6 375 4 3 4-6
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

1 4-6 85 2 2 4-6
2 4-6 315 4 3 4-6
2 4-6 184 4 3 4-6
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

1 4-6 68 2 2 4-6
2 4-6 233 4 3 4-6
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

1 4-6 38 2 2 4-6
2 4-6 345 4 3 4-6
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
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
72 1 1 4-6 76 1
224 3 2 4-6 238 2
400 3 2 4-6 425 2
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

See highlighted text in in

90 1 1 4-6 95 1
336 3 2 4-6 357 2
196 3 2 4-6 208 2
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

See highlighted text in in

72 1 1 4-6 76 1
248 3 2 4-6 264 2
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

See highlighted text in in

41 1 1 4-6 43 1
368 3 2 4-6 391 2
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
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 48 5 n/a 4-6
2 4-6 140 5 n/a 4-6
2 4-6 250 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 60 5 n/a 4-6
2 4-6 210 5 n/a 4-6
2 4-6 123 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 48 5 n/a 4-6
2 4-6 155 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 27 5 n/a 4-6
2 4-6 230 5 n/a 4-6
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
Video Notes
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 56 5 3 4-6 60 4
0 147 7 4 4-6 159 6
0 0
Accessories
0 0
0 0
0 0

Day 2
Bench Press 70 5 3 4-6 75 4
Leg Press 252 7 4 4-6 273 6
0 0
Accessories
0 0
0 0
0 0

Day 3
Deadlift 56 5 3 4-6 60 4
DB Bench 186 7 4 4-6 202 6
0 0
Accessories
0 0
0 0
0 0

Day 4
OHP 32 5 3 4-6 34 4
0 276 7 4 4-6 299 6
0 0
Accessories
0 0
0 0
0 0

Day 5
Incline Press 168 7 4 4-6 182 6
0 300 7 4 4-6 325 6
0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
4 4-6 172 5 3 4-6
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

3 4-6 80 3 2 4-6
4 4-6 294 5 3 4-6
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

3 4-6 64 3 2 4-6
4 4-6 217 5 3 4-6
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

3 4-6 36 3 2 4-6
4 4-6 322 5 3 4-6
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

4 4-6 196 5 3 4-6

4 4-6 350 5 3 4-6
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
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

58 5 3 4-6 62 4
153 7 4 4-6 165 6
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

73 5 3 4-6 78 4
263 7 4 4-6 284 6
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

58 5 3 4-6 62 4
194 7 4 4-6 209 6
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

33 5 3 4-6 35 4
288 7 4 4-6 311 6
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

175 7 4 4-6 189 6

313 7 4 4-6 338 6
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
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
4 4-6 178 5 3 4-6
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

3 4-6 83 3 2 4-6
4 4-6 305 5 3 4-6
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

3 4-6 66 3 2 4-6
4 4-6 225 5 3 4-6
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

3 4-6 37 3 2 4-6
4 4-6 334 5 3 4-6
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

4 4-6 203 5 3 4-6

4 4-6 363 5 3 4-6
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
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

48 5 n/a 4-6 60 4
123 5 n/a 4-6 159 6
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

60 5 n/a 4-6 75 4
210 5 n/a 4-6 273 6
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

48 5 n/a 4-6 60 4
155 5 n/a 4-6 202 6
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

27 5 n/a 4-6 34 4
230 5 n/a 4-6 299 6
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

140 5 n/a 4-6 182 6

250 5 n/a 4-6 325 6
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
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
4 4-6 172 5 3 4-6
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

3 4-6 80 3 2 4-6
4 4-6 294 5 3 4-6
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

3 4-6 64 3 2 4-6
4 4-6 217 5 3 4-6
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

3 4-6 36 3 2 4-6
4 4-6 322 5 3 4-6
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

4 4-6 196 5 3 4-6

4 4-6 350 5 3 4-6
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
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 62 4
184 4 3 4-6 165 6
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

85 2 2 4-6 78 4
315 4 3 4-6 284 6
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

68 2 2 4-6 62 4
233 4 3 4-6 209 6
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

38 2 2 4-6 35 4
345 4 3 4-6 311 6
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

210 4 3 4-6 189 6

375 4 3 4-6 338 6
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
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
4 4-6 178 5 3 4-6
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

3 4-6 83 3 2 4-6
4 4-6 305 5 3 4-6
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

3 4-6 66 3 2 4-6
4 4-6 225 5 3 4-6
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

3 4-6 37 3 2 4-6
4 4-6 334 5 3 4-6
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

4 4-6 203 5 3 4-6

4 4-6 363 5 3 4-6
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
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

70 2 2 4-6 48 5
190 4 3 4-6 123 5
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

88 2 2 4-6 60 5
326 4 3 4-6 210 5
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

70 2 2 4-6 48 5
240 4 3 4-6 155 5
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

39 2 2 4-6 27 5
357 4 3 4-6 230 5
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

217 4 3 4-6 140 5

388 4 3 4-6 250 5
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
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 64 3 2 4-6

n/a 4-6 172 5 3 4-6
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

n/a 4-6 80 3 2 4-6

n/a 4-6 294 5 3 4-6
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

n/a 4-6 64 3 2 4-6

n/a 4-6 217 5 3 4-6
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

n/a 4-6 36 3 2 4-6

n/a 4-6 322 5 3 4-6
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

n/a 4-6 196 5 3 4-6

n/a 4-6 350 5 3 4-6
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
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 72 1
184 4 3 4-6 196 3
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

85 2 2 4-6 90 1
315 4 3 4-6 336 3
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

68 2 2 4-6 72 1
233 4 3 4-6 248 3
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

38 2 2 4-6 41 1
345 4 3 4-6 368 3
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

210 4 3 4-6 224 3

375 4 3 4-6 400 3
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
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 68 2 2 4-6
2 4-6 184 4 3 4-6
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

1 4-6 85 2 2 4-6
2 4-6 315 4 3 4-6
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

1 4-6 68 2 2 4-6
2 4-6 233 4 3 4-6
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

1 4-6 38 2 2 4-6
2 4-6 345 4 3 4-6
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

2 4-6 210 4 3 4-6

2 4-6 375 4 3 4-6
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
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
72 1 1 4-6 76 1
196 3 2 4-6 208 2
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

See highlighted text in in

90 1 1 4-6 95 1
336 3 2 4-6 357 2
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

See highlighted text in in

72 1 1 4-6 76 1
248 3 2 4-6 264 2
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

See highlighted text in in

41 1 1 4-6 43 1
368 3 2 4-6 391 2
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

See highlighted text in in

224 3 2 4-6 238 2
400 3 2 4-6 425 2
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
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 48 5 n/a 4-6
2 4-6 123 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 60 5 n/a 4-6
2 4-6 210 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 48 5 n/a 4-6
2 4-6 155 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 27 5 n/a 4-6
2 4-6 230 5 n/a 4-6
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

See highlighted text in instructions document

2 4-6 140 5 n/a 4-6
2 4-6 250 5 n/a 4-6
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
Video Notes
 Week 1 We
Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
Day 1
Squat 56 5 3 4-6 60 4
DB Bench 186 7 4 4-6 202 6
0 0
Accessories
0 0
0 0
0 0

Day 2
0 147 7 4 4-6 159 6
0 300 7 4 4-6 325 6
0 0
Accessories
0 0
0 0
0 0

Day 3
Bench Press 70 5 3 4-6 75 4
Leg Press 252 7 4 4-6 273 6
0 0
Accessories
0 0
0 0
0 0

Day 4
Incline Press 168 7 4 4-6 182 6
0 276 7 4 4-6 299 6
0 0
Accessories
0 0
0 0
0 0

Day 5
Deadlift 56 5 3 4-6 60 4
0 0
Accessories
0 0
0 0
0 0

Day 6
OHP 32 5 3 4-6 34 4
0 0
Accessories
0 0
0 0
0 0
 Week 2 Week 3
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
4 4-6 217 5 3 4-6
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

4 4-6 172 5 3 4-6

4 4-6 350 5 3 4-6
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

3 4-6 80 3 2 4-6
4 4-6 294 5 3 4-6
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

4 4-6 196 5 3 4-6

4 4-6 322 5 3 4-6
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

3 4-6 64 3 2 4-6
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

3 4-6 36 3 2 4-6
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
 Week 4 Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

58 5 3 4-6 62 4
194 7 4 4-6 209 6
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

153 7 4 4-6 165 6

313 7 4 4-6 338 6
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

73 5 3 4-6 78 4
263 7 4 4-6 284 6
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

175 7 4 4-6 189 6

288 7 4 4-6 311 6
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

58 5 3 4-6 62 4
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

33 5 3 4-6 35 4
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
 Week 5 Week 6
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
4 4-6 225 5 3 4-6
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

4 4-6 178 5 3 4-6

4 4-6 363 5 3 4-6
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

3 4-6 83 3 2 4-6
4 4-6 305 5 3 4-6
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

4 4-6 203 5 3 4-6

4 4-6 334 5 3 4-6
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

3 4-6 66 3 2 4-6
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

3 4-6 37 3 2 4-6
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
 Week 7 Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

48 5 n/a 4-6 60 4
155 5 n/a 4-6 202 6
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

123 5 n/a 4-6 159 6

250 5 n/a 4-6 325 6
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

60 5 n/a 4-6 75 4
210 5 n/a 4-6 273 6
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

140 5 n/a 4-6 182 6

230 5 n/a 4-6 299 6
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

48 5 n/a 4-6 60 4
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

27 5 n/a 4-6 34 4
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
 Week 8 Week 9
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 64 3 2 4-6
4 4-6 217 5 3 4-6
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

4 4-6 172 5 3 4-6

4 4-6 350 5 3 4-6
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

3 4-6 80 3 2 4-6
4 4-6 294 5 3 4-6
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

4 4-6 196 5 3 4-6

4 4-6 322 5 3 4-6
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

3 4-6 64 3 2 4-6
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

3 4-6 36 3 2 4-6
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
 Week 10 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 62 4
233 4 3 4-6 209 6
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

184 4 3 4-6 165 6

375 4 3 4-6 338 6
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

85 2 2 4-6 78 4
315 4 3 4-6 284 6
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

210 4 3 4-6 189 6

345 4 3 4-6 311 6
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

68 2 2 4-6 62 4
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

38 2 2 4-6 35 4
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
 Week 11 Week 12
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

3 4-6 66 3 2 4-6
4 4-6 225 5 3 4-6
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

4 4-6 178 5 3 4-6

4 4-6 363 5 3 4-6
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

3 4-6 83 3 2 4-6
4 4-6 305 5 3 4-6
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

4 4-6 203 5 3 4-6

4 4-6 334 5 3 4-6
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

3 4-6 66 3 2 4-6
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

3 4-6 37 3 2 4-6
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
 Week 13 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

70 2 2 4-6 48 5
240 4 3 4-6 155 5
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

190 4 3 4-6 123 5

388 4 3 4-6 250 5
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

88 2 2 4-6 60 5
326 4 3 4-6 210 5
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

217 4 3 4-6 140 5

357 4 3 4-6 230 5
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

70 2 2 4-6 48 5
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

39 2 2 4-6 27 5
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
 Week 14 Week 15
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

n/a 4-6 64 3 2 4-6

n/a 4-6 217 5 3 4-6
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

n/a 4-6 172 5 3 4-6

n/a 4-6 350 5 3 4-6
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

n/a 4-6 80 3 2 4-6

n/a 4-6 294 5 3 4-6
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

n/a 4-6 196 5 3 4-6

n/a 4-6 322 5 3 4-6
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

n/a 4-6 64 3 2 4-6

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

n/a 4-6 36 3 2 4-6

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
 Week 16 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps

68 2 2 4-6 72 1
233 4 3 4-6 248 3
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

184 4 3 4-6 196 3

375 4 3 4-6 400 3
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

85 2 2 4-6 90 1
315 4 3 4-6 336 3
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

210 4 3 4-6 224 3

345 4 3 4-6 368 3
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

68 2 2 4-6 72 1
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

38 2 2 4-6 41 1
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
 Week 17 Week 18
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed

1 4-6 68 2 2 4-6
2 4-6 233 4 3 4-6
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

2 4-6 184 4 3 4-6

2 4-6 375 4 3 4-6
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

1 4-6 85 2 2 4-6
2 4-6 315 4 3 4-6
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

2 4-6 210 4 3 4-6

2 4-6 345 4 3 4-6
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

1 4-6 68 2 2 4-6
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

1 4-6 38 2 2 4-6
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
 Week 19 Week
Video Notes Weight Reps RIR cutoff Set goal Sets completed Video Notes Weight Reps
See highlighted text in in
72 1 1 4-6 76 1
248 3 2 4-6 264 2
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

See highlighted text in in

196 3 2 4-6 208 2
400 3 2 4-6 425 2
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

See highlighted text in in

90 1 1 4-6 95 1
336 3 2 4-6 357 2
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

See highlighted text in in

224 3 2 4-6 238 2
368 3 2 4-6 391 2
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

See highlighted text in in

72 1 1 4-6 76 1
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

See highlighted text in in

41 1 1 4-6 43 1
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
 Week 20 Week 21
RIR cutoff Set goal Sets completed Video Notes Weight Reps RIR cutoff Set goal Sets completed
See highlighted text in instructions document
1 4-6 48 5 n/a 4-6
2 4-6 155 5 n/a 4-6
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

See highlighted text in instructions document

2 4-6 123 5 n/a 4-6
2 4-6 250 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 60 5 n/a 4-6
2 4-6 210 5 n/a 4-6
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

See highlighted text in instructions document

2 4-6 140 5 n/a 4-6
2 4-6 230 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 48 5 n/a 4-6
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

See highlighted text in instructions document

1 4-6 27 5 n/a 4-6
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
Video Notes