CHECKLIST

DATE TO-DO LIST Completed? DATE

GENERAL NOTES
OVERVIEW
CLIENT DETAILS
CLIENT NAME

TRAINER

START DATE

LONG TERM GOALS (12 WEEKS)

SUMMARY OF RELEVANT PAR-Q INFORMATION

Write in here, pertinent notes from the PAR-Q, such as allergies, injuries and exercise restrictions.
INTERVIEW
INTRODUCTION
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Their Answer

TRAINING GOALS AND TIMEFRAME:

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Their Answer

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Their Answer

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Their Answer

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Their Answer

TRAINING HISTORY:
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Their Answer
 Question
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Their Answer

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Their Answer

INJURY HISTORY:
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Their Answer

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Their Answer

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Their Answer

NUTRITION:
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Their Answer

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Their Answer

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Their Answer

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Their Answer

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Their Answer
LIFESTYLE:
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Their Answer

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Their Answer

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Their Answer

ACCOUNTABILITY - EXPLAIN HOW WE CAN HELP THEM BE ACCOUNTABLE

OUR APPROACH:

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2
3
4
5
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7
8
VIEW
TION
What has motivated you to seek ONE PT’s help in achieving your goals?
(Was there a specific moment of realisation? Have you been thinking about or trying to change your body for some time? How do you think it will make you feel once we have achieved

GOALS AND TIMEFRAME:

What are your main body composition goals?
(Our typical client wants to lose body fat and maintain/build some lean body mass. We assume you have similar goals?)

Are there any specific areas for improvement?

(Males typically want more muscle on the arms, chest and abs - females usually want to have a leaner torso and stronger lower body)

How big a priority is improving body composition for you?

(Find out how much they WANT or why they NEED this transformation!)

Do you have a timeframe that you are working towards?

(Often an event like a wedding, ball or holiday will increase their motivation and can be great to refer back to later on in their transformation)

HISTORY:
Have you been participating in any exercise or activity over the last 12 weeks?
(Did they enjoy it? Did it help them reach their goals? Do they want to continue this with training at ONE?)
 How many times can we train at ONE per week?
(We recommend three but do they need more to reach their goal in the desired timeframe?)

Do you have access to gym equipment outside of ONE?

(Are they willing to perform extra sessions of cardio?)

TORY:
Do you have any health issues, genetic or otherwise that I need to know about?

Do you have any long term injuries that I have to take into consideration?

Do you have any short term injuries that I need to know about?

:
Have you followed a set diet previously. Successful or not? Sustainable or not? Enjoyable or not?

How do you find integrating the diet into your travel/work commitments?

Are you comfortable with working to specific macros (MyFitnessPal) or a food delivery service like Nutrition Kitchen?

What supplements do you currently take?

How much alcohol do you consume on a weekly basis?

 What is your occupation? - Sedentary?

Our clients are typically asked to complete 10,000 steps a day. If you currently track your steps, what do you average? (Most smartphones and watches now track this)

Quality and quantity of sleep can positively or negatively impact our goals. Could you tell me more about your sleep? (Number of hours? Are they interrupted?)

BILITY - EXPLAIN HOW WE CAN HELP THEM BE ACCOUNTABLE

Client Tracker
(A shared Google Sheets file that allows you to share your morning weight and variables with your trainer)

Body fat and pictures every 7-14 days

(This will help us measure your rate of progress to make sure you get the best transformation possible)

OACH:

Train __ week at ONE PT

Complete __ extra sessions at your commercial gym, of which I can provide you with a program
Complete __ sessions of LISS Cardio a week
Increase your NEAT by starting with 10,000 steps a week
You will track your daily variables, and we will track your BF% once every __ week(s)
Personalised nutrition plan based on your evolving body weight and body fat measurements
Recommended supplement list
Access to me 24/7 via email or Whatsapp - SWAP NUMBERS IF NEEDED
PROGRESS MEASUREMENTS
Name Chris FORMULA THRESHOLDS = Lowest reading to date
(do not touch) = Significantly lower than previous reading
Surname Testing
Lower 94.99% = Lower than previous reading by a bit
Height (cm) 183
Upper 105.00% = Higher than previous reading by a bit
Date of birth 01/01/1990
Sex M = Significantly higher than previous reading

Body Fat (mm)

Height Weight Sub- Upper

Date Age Sex (cm) (kg) Chin Cheek Pec Bicep Tricep scap Midax Supra Thigh Umbil Knee Calf Quad Ham BMI

### 23 M 174.0 89.0 3.6 5.0 7.0 3.6 8.6 13.0 12.2 21.2 27.6 6.2 11.4 18.4 25.6
02/01/20 30 M 180.0 0.0
03/01/20 30 M 180.0 0.0
04/01/20 30 M 180.0 0.0
05/01/20 30 M 180.0 0.0
06/01/20 30 M 180.0 0.0
07/01/20 30 M 180.0 0.0
08/01/20 30 M 180.0 0.0
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 Green means OKAY. Target is zero for all
Hormones Circumference (inches)
Inflam Xenoes Arm Arm Belly
BF% mation
Stress Sex Insulin Toxins
trogen
Shoulder
Unflexed Flexed
Chest Waist
Button
Leg

19.1 0.0 0.0 0.0 4.9 0.0 0.0

### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
### 0.0 0.0 0.0 0.0 0.0 0.0
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0.0 0.0 0.0 0.0 0.0 0.0 0.0
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0.0 0.0 0.0 0.0 0.0 0.0 0.0
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0.0 0.0 0.0 0.0 0.0 0.0 0.0
CALORIE & MACRO CALCULATOR
BW (KG) BW (LB) BF (%) LBM (KG) LBM (LB) FAT MASS (KG) FAT MASS (LB) INSTRUCTIONS
Step 1: Enter current bodyweight (kg) and body f
Step 2: Determine Activity Factor based on Par-Q
80.0 176.0 25.00% 60.0 132.0 20.0 44.0 Step 3: Decide final training (and non-training) ca
Step 4: Decide protein intake (grams) and insert
STEP 1 STEP 1 Step 5: Decide fat intake as a percentage of total

RESTING METABOLIC RATE (RMR) CALCULATION Activity Factor

RMR
ALAN ARAGON FORMULA (MODIFIED FOR BODY FAT) STEP 2 1.2
Final:
12 * LEAN BODY MASS (LB) + 2 * FAT MASS (LB) 1672

Choose corresponding diet plan ^

Training Day Macros Calorie Deficit Size

Grams Calories Percentage Extreme Deficit
Protein 130 520 34.67% STEP 4 Extreme Deficit
Fat 42 375 25.00% OPTIONAL STEP 5 Large/Moderate Deficit
Carb 151 605 40.33% Large/Moderate Deficit
Total: 1,500 Large/Moderate Deficit
Small Deficit
Non-Training Day Macros Small Deficit
Grams Calories Percentage Small Deficit
Protein 130 520 37.14% STEP 4 Maintenance
Fat 39 350 25.00% OPTIONAL STEP 5 Maintenance
Carb 133 530 37.86% Maintenance
Total: 1,400 Small Surplus
Small Surplus
Small Surplus
nt bodyweight (kg) and body fat (%)
Activity Factor based on Par-Q using Katch-McArdle multiplier
training (and non-training) calories based on (1) activity level, and (2) calorie deficit level
ein intake (grams) and insert into A18 (training) and A25 (non-training)
ntake as a percentage of total calories and modify if needed for C19 (training) and C26 (non-training)

Training Non-Training THE KATCH-MCARDLE ACTIVITY MULTIPLIER

2006.4 1906.4 1.2 = Sedentary (little or no exercise)
1500 1400 1.375 = Lightly active (1 to 3 hours of exercise or sports per week)
Step 3: Manually type in final calorie 1.55 = Moderately active (4 to 6 hours of exercise or sports per week)
allowance 1.725 = Very active (7 to 9 hours of exercise or sports per week)
1.9 = Highly active (10+ hours of exercise or sports per week)

kCal multiplier Calories

10 1320
11 1452
12 1584
13 1716
14 1848
15 1980
16 2112
17 2244
18 2376
19 2508
20 2640
21 2772
22 2904
23 3036
GOAL SETTING
Weight (KG): 52.0 < Enter Here Body Fat (%): 18.0 < Enter Here

Clients (under 25%)

Week 2 Week 4 Week 6 Week 8 Week 10 Week 12 Fortnightly Change
Weight (KG): 51.5 51.0 50.5 50.0 49.5 49.0 1.00%
Body Fat %: 17.0 16.0 15.0 14.0 13.0 12.0 1.00%

Clients (25% and over)

Week 2 Week 4 Week 6 Week 8 Week 10 Week 12
Weight (KG): 50.5 48.9 47.5 46.1 44.7 43.4 3.00%
Body Fat %: 15.0 12.0 9.0 6.0 3.0 0.0 3.00%

Weight (LB): 114.4 Body Fat (%): 18.0

Clients (under 25%)

Week 2 Week 4 Week 6 Week 8 Week 10 Week 12 Fortnightly Change
Weight (LB): 112.1 109.9 107.7 105.6 103.5 101.4 2.00%
Body Fat %: 16.0 14.0 12.0 10.0 8.0 6.0 2.00%

Clients (25% and over)

Week 2 Week 4 Week 6 Week 8 Week 10 Week 12
Weight (LB): 111.0 107.7 104.5 101.4 98.4 95.4 3.00%
Body Fat %: 15.0 12.0 9.0 6.0 3.0 0.0 3.00%
 Modified
Weekly Change Week 6 Week 12
0.50% < Currently set at this level Weight (KG): 49.0 46.1
0.50% < Currently set at t 0.01 Body Fat %:

1.50% < Currently set at this level

1.50% < Currently set at t 0.03

Weekly Change
1.00%
1.00% 0.02

1.50%
1.50% 0.03
ASSESSMENT
SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
A1 SQUAT 3 10 3010 45
DYSFUNCTION YES NO SOURCE
FORWARD
ELBOWS GOLEAN
BACKOF/ THORACIC
TORSO SPINE COLLAPSES DURING HIP / TORSO - THIGH - SHIN PROPORTIONS
INITIAL MOVEMENT SHOULDER / SCAPULA
SHIFT OF WEIGHT TO ONE SIDE HIP / KNEE / ANKLE
LUMBAR FLEXION HIP / TORSO - THIGH - SHIN PROPORTIONS
KNEES FALL IN HIP / KNEE / ANKLE
TOES TURN OUT HIP / KNEE / ANKLE

SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
A2 SEATED SHOULDER PRESS 3 10 3010 45
DYSFUNCTION YES NO POSSIBLE SOURCE
IN FRONT OF HEAD SHOULDER / SCAPULA
EXCESSIVE
FAILURE OFLUMBAR CURVEOF ELBOW / ABDUCTION OF
FULL FLEXION TECHNICAL ISSUE
SHOULDER SHOULDER / SCAPULA / ELBOW
ASYMMETRY OF SCAPULOHUMERAL RHYTHM SHOULDER / SCAPULA
 SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
B1 BB RDL (DB if can't do BB) 3 10 3010 45
DYSFUNCTION YES NO POSSIBLE SOURCE
HINGING FROM HIPS TECHNICAL ISSUE
DEVIATION OF HIPS HIP / KNEE/ ANKLE
HYPER KYPHOSIS THORACIC / BACK EXTENSORS / RETRACTORS
HYPEREXTENSION DURING CONCENTRIC PHASE TECHNICAL ISSUE

SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
B2 DB SPLIT SQUAT 3 10 3010 45
DYSFUNCTION YES NO POSSIBLE SOURCE
LEAN FORWARD / SWING UP TECHNICAL ISSUE / WEAKNESS
KNEE FALLS IN AND HIP FALLS OUT HIP / KNEE / ANKLE / Q ANGLE
WEIGHT SHIFTS ONTO TOES ANKLE / TECHNICAL ISSUE
EXCESSIVE LUMBAR CURVE HIP / TECHNICAL ISSUE
LUMBAR FLEXION HIP / TORSO - THIGH - SHIN PROPORTIONS

SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
C1 NEUTRAL GRIP PULLDOWN 3 10 3010 45
DYSFUNCTION YES NO POSSIBLE SOURCE
INTERNAL ROTATION OF SHOULDER THORACIC / SHOULDER / SCAPULA / TECHNICAL ISSUE
CANNOT RETRACT / DEPRESS SCAPULA SCAPULA / TECHNICAL ISSUE
 EXCESSIVE LUMBAR CURVE SHOULDER / SCAPULA / TECHNICAL ISSUE
NOT INITIATING MOVEMENT FROM BACK THORACIC / SCAPULA / TECHNICAL ISSUE
UPPER BACK ROUNDING SHOULDER / SCAPULA / TECHNICAL ISSUE

SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
C2 45 DEGREE INCLINE BACK EXTENSION 3 10 3010 45
DYSFUNCTION YES NO POSSIBLE SOURCE
NOT HINGING FROM HIPS TECHNICAL ISSUE (CHANGE HEIGHT / ANGLE)
HIP / KNEE / ANKLE (REGRESS TO HIP HINGE ON
DEVIATION OF HIPS FLOOR)
HYPERKYPHOSIS THORACIC / SHOULDER / SCAPULA / TECHNICAL ISSUE
HYPEREXTENSION DURING CONCENTRIC PHASE TECHNICAL ISSUE

SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
D1 FLAT DB PRESS 3 10 3010 45
DYSFUNCTION YES NO SOURCE
PROTRACTION OF SHOULDERS SHOULDER / SCAPULA / TECHNICAL ISSUE
 SET 1
EXERCISE SETS REPS TEMPO REST SETTING LOAD REPS KEY
D2 ASSAULT BIKE 3 20 Secs XXXX 60-120
DYSFUNCTION YES NO SOURCE
T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES

T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES
T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES

T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES

T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES
T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES

T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES
T1 SET 2 SET 3
RPE LOAD REPS KEY RPE LOAD REPS KEY RPE

NOTES
 Phase 1 Programme Overview/Goals RPE - Rate of Perceived Effort
Upper / Lower Body Supersets RPE 10
Nail down exercise execution RPE 9
Increase training capacity RPE 8
Progressive overload RPE 7
Achieve 1/3 of our final goal (Body Fat / Weight) RPE 6
Watch THIS video for an explanation on RPE

WORKOUT A FOCUS EXERCISE SETS REPS REST

A1 Upper Pull Chin Up (Choose Grip) 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
A2 Squat Variation Back Squat Wide Stance 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B1 Upper Push Incline DB Bench Press 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B2 Lower Posterior RDL (DB or BB) 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C1 Upper Pull Cable Row (Choose Grip) 3 sets 8 to 12 30-60s
SESSION 1 Neutral Grip
SESSION 2
SESSION 3
SESSION 4
C2 Lower Push Leg Press (Wide) 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
D1 Metabolic Conditioning Assault Bike 4 sets 25 seconds 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
TOTAL SETS 0

WORKOUT B FOCUS EXERCISE SETS REPS REST

A1 Upper Push Flat DB Bench Press 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
A2 Lower Posterior Trap Bar Deadlift 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B1 Upper Pull Lat Pull Down (Choose Grip) 3 to 4 sets 8 to 12 30-60s
SESSION 1 NG Mag
SESSION 2
SESSION 3
SESSION 4
B2 Lower Push Leg Press (Narrow) 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C1 Upper Push Seated DB Shoulder Press 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C2 Lower Posterior Lying Hamstring Curl 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
D1 Metabolic Conditioning Assault Bike 4 sets 25 seconds 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
TOTAL SETS 0
PE - Rate of Perceived Effort
0 reps left in the tank
1 rep left in the tank
2 reps left in the tank
3 reps left in the tank
4 reps left in the tank
HIS video for an explanation on RPE

TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
80 12
90 10

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

FAST Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

FAST Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 Phase 2 Programme Overview/Goals RPE - Rate of Perceived Effort
Upper / Lower Body Supersets plus additional exercise in D series RPE 10
Nail down exercise execution RPE 9
Increase training capacity RPE 8
Progressive overload RPE 7
Achieve 2/3 of our final goal (Body Fat / Weight) RPE 6
Watch THIS video for an explanation on RPE

WORKOUT A FOCUS EXERCISE SETS REPS REST

A1 Upper Pull Lat Pulldown (Choose Grip) 3 to 4 sets 8 to 12 30-60s
SESSION 1 1.5x
SESSION 2
SESSION 3
SESSION 4
A2 Squat Variation Goblet Squat 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B1 Upper Push Incline DB Bench Press 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B2 Lower Posterior RDL (DB or BB) 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C1 Upper Pull T-Bar Row 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C2 Lower Push DB Lunges 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C3 Target Area Skullcrusher 4 sets 12 to 15 30-60s
SESSION 1 Accessory / Abs / Arms
SESSION 2
SESSION 3
SESSION 4
D1 Metabolic Conditioning Forward Sled 4 sets 25 seconds 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4

WORKOUT B FOCUS EXERCISE SETS REPS REST

A1 Upper Push Flat DB Bench Press 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
A2 Lower Posterior Trap Bar Deadlift 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B1 Upper Pull Lat Pull Down (Choose Grip) 3 to 4 sets 8 to 12 30-60s
SESSION 1 NG Mag
SESSION 2
SESSION 3
SESSION 4
B2 Lower Push Leg Press (Wide) 3 to 4 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C1 Upper Push Seated DB Shoulder Press 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C2 Lower Posterior Lying Hamstring Curl 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C3 Target Area Incline Hammer Curl 4 sets 12 to 15 30-60s
SESSION 1 Accessory / Abs / Arms
SESSION 2
SESSION 3
SESSION 4
D1 Metabolic Conditioning Assault Bike 4 sets 25 seconds 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
PE - Rate of Perceived Effort
0 reps left in the tank
1 rep left in the tank
2 reps left in the tank
3 reps left in the tank
4 reps left in the tank
HIS video for an explanation on RPE

TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

FAST Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

FAST Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 Phase 3 Programme Overview/Goals RPE - Rate of Perceived Effort
Upper / Lower Body Supersets and Trisets in C Series RPE 10
Nail down exercise execution RPE 9
Increase training capacity RPE 8
Progressive overload RPE 7
Achieve our final goal (Body Fat / Weight) RPE 6
Watch THIS video for an explanation on RPE

WORKOUT A FOCUS EXERCISE SETS REPS REST

A1 Upper Pull Chin Up (Choose Grip) 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
A2 Squat Variation Back Squat 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B1 Upper Push Incline DB Bench Press 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B2 Lower Posterior RDL (DB or BB) 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C1 Upper Pull T-Bar Row 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C2 Lower Push Leg Press (Wide) 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
D1 Target Area Skullcrusher 3 sets 12 to 15 30-60s
SESSION 1 Accessory / Abs / Arms
SESSION 2
SESSION 3
SESSION 4
D2 Target Area Face Pull 3 sets 12 to 15 30-60s
SESSION 1 Accessory / Abs / Arms
SESSION 2
SESSION 3
SESSION 4
E1 Metabolic Conditioning Forward Sled 4 sets 45 seconds 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4

WORKOUT B FOCUS EXERCISE SETS REPS REST

A1 Upper Push Flat BB Bench Press 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
A2 Lower Posterior Trap Bar Deadlift 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
B1 Upper Pull Lat Pull Down (Choose Grip) 3 sets 8 to 12 30-60s
SESSION 1 1.5x
SESSION 2
SESSION 3
SESSION 4
B2 Lower Push Leg Press (Narrow) 3 sets 8 to 12 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C1 Upper Push Seated DB Arnold Press 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
C2 Lower Posterior Lying Hamstring Curl 3 sets 12 to 15 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
D1 Target Area Incline Hammer Curl 3 sets 12 to 15 30-60s
SESSION 1 Accessory / Abs / Arms
SESSION 2
SESSION 3
SESSION 4
D2 Target Area Egyptian Cable Raises 4 sets 12 to 15 30-60s
SESSION 1 Accessory / Abs / Arms
SESSION 2
SESSION 3
SESSION 4
D3 Metabolic Conditioning Assault Bike 4 sets 35 seconds 30-60s
SESSION 1
SESSION 2
SESSION 3
SESSION 4
PE - Rate of Perceived Effort
0 reps left in the tank
1 rep left in the tank
2 reps left in the tank
3 reps left in the tank
4 reps left in the tank
HIS video for an explanation on RPE

TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

FAST Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

TEMPO SET 1 SET 2 SET 3 SET 4 SET 5

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
3010 Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

FAST Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 Week 13-16 Programme Overview/Goals RPE - Rate of Perceived Effort
Goal: Hypertrophy RPE 10 0 reps left in the tank
Phase: Accumulation 3 RPE 9 1 rep left in the tank
Method: German Body Comp 4 RPE 8 2 reps left in the tank
Try to repeat both sessions 2x/week RPE 7 3 reps left in the tank
RPE 6 4 reps left in the tank
Watch THIS video for an explanation on RPE

FULL BODY 1 EXERCISE SETS REPS REST TEMPO SET 1

A1 Squat - Wide Stance 4 sets 15-20 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
A2 Row - Seated - Medium NG 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
A3 Flat DB Bench Press 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
B1 Hamstring Curl - Lying Neutral 4 sets 10,8,6 45s 2010
Dorsiflexed Load
SESSION 1
SESSION 2
SESSION 3
B2 Seated DB Shoulder Press 4 sets 12 to 15 45s 2010 Load
SESSION 1
 SESSION 2
SESSION 3
B3 Wide Grip LPD 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
C1 Leg Press 4 sets 20 to 25 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
C2 Row - Seated - Rope to Neck - 4 sets 12 to 15 45s 2010
Pronated Load
SESSION 1
SESSION 2
SESSION 3
30 Degree Incline Fly - Pronated
C3 grip 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
D1 Track or Assault Bike 3 sets 25 secs 45s FAST Load
SESSION 1
SESSION 2
SESSION 3

FULL BODY 2 EXERCISE SETS REPS REST TEMPO SET 1

A1 Deadlift - RDL - BB 4 sets 15-20 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
A2 45 Degree Incline DB Press 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
A3 45 Degree Wide NG LPD 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
B1 DB or BB Alternating Lunges 4 sets 10 to 12 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
B2 Medium Supinated LPD 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
B3 Decline DB or BB Press 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
C1 Leg Press - Feet High and Wide 4 sets 20 to 25 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
C2 Lateral Raise - Prone 30 Degree - 4 sets 12 to 15 45s 2010
DB Load
SESSION 1
SESSION 2
SESSION 3
C3 Flat DB Flys - Pronated Grip 4 sets 12 to 15 45s 2010 Load
SESSION 1
SESSION 2
SESSION 3
D1 Track or Assault Bike 3 sets 25 secs 45s FAST Load
SESSION 1
SESSION 2
SESSION 3
 Weekly Targets
(0.7kg and 0.7% drop/week)
Weight (Kg) Body Fat (%)
Week 1 90 22
Week 2 89.3 21.3
Week 3 88.6 20.6
Week 4 87.9 19.9
Saturda Rest/
y Cardio

SET 1 SET 2 SET 3 SET 4 SET 5

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

SET 1 SET 2 SET 3 SET 4 SET 5

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 Week 17-20 Programme Overview/Goals RPE - Rate of Perceived Effort
Goal: Hypertrophy RPE 10 0 reps left in the tank
Phase Intensification 3 RPE 9 1 rep left in the tank
Method: Triset RPE 8 2 reps left in the tank
Try to repeat both sessions 2x/week RPE 7 3 reps left in the tank
RPE 6 4 reps left in the tank
Watch THIS video for an explanation on RPE

FULL BODY 1 EXERCISE SETS REPS REST TEMPO SET 1

A1 Front Squat (or Alternative) 4 sets 4 to 6 15s 4010 Load
SESSION 1
SESSION 2
SESSION 3
A2 Squat 4 sets 6 to 8 15s 3010 Load
SESSION 1
SESSION 2
SESSION 3
A3 Hack or Leverage Squat 4 sets 8 to 10 180s 2010 Load
SESSION 1
SESSION 2
SESSION 3
B1 Chin Up - Medium Grip 4 sets 4 to 6 10s 4010 Load
SESSION 1
SESSION 2
SESSION 3
B2 45 Degree LPD 4 sets 6 to 8 10s 3010 Load
SESSION 1
 SESSION 2
SESSION 3
B3 Supinated LPD 4 sets 8 to 10 180s 2010 Load
SESSION 1
SESSION 2
SESSION 3
C1 Hamstring Curl Neutral 4 sets 4 to 6 15s 4010
Dorsiflexed Load
SESSION 1
SESSION 2
SESSION 3
C2 Good Morning or RDL 4 sets 6 to 8 15s 3010 Load
SESSION 1
SESSION 2
SESSION 3
C3 45 Degree Back Extension 4 sets 8 to 10 180s 2010 Load
SESSION 1
SESSION 2
SESSION 3
D1 Track or Assault Bike 4 sets 30 secs 40 secs FAST Load
SESSION 1
SESSION 2
SESSION 3

FULL BODY 2 EXERCISE SETS REPS REST TEMPO SET 1

A1 Hamstring Curl Dorsiflexed 4 sets 4 to 6 15s 4010 Load
SESSION 1
SESSION 2
SESSION 3
A2 Deadlift - RDL BB 4 sets 6 to 8 15s 3010 Load
SESSION 1
SESSION 2
SESSION 3
A3 Back Ext 45 or Horizontal 4 sets 8 to 10 180s 2010 Load
SESSION 1
SESSION 2
SESSION 3
B1 Overhead Press 4 sets 4 to 6 10s 4010 Load
SESSION 1
SESSION 2
SESSION 3
B2 60 Degree Incline DB Press 4 sets 6 to 8 10s 3010 Load
SESSION 1
SESSION 2
SESSION 3
B3 30 Degree Incline DB Press 4 sets 8 to 10 120s 4010 Load
SESSION 1
SESSION 2
SESSION 3
C1 BB Back Squat 4 sets 4 to 6 15s 3010 Load
SESSION 1
SESSION 2
SESSION 3
C2 Hack or Leverage Squat 4 sets 6 to 8 15s 2010 Load
SESSION 1
SESSION 2
SESSION 3
C3 Leg Extension 4 sets 8 to 10 180s FAST Load
SESSION 1
SESSION 2
SESSION 3
D1 Track or Assault Bike 4 sets 30 secs 40 secs FAST Load
SESSION 1
SESSION 2
SESSION 3
 Weekly Targets
(0.7kg and 0.7% drop/week)
Weight (Kg) Body Fat (%)
Week 1 90 22
Week 2 89.3 21.3
Week 3 88.6 20.6
Week 4 87.9 19.9
Saturda Rest/
y Cardio

SET 1 SET 2 SET 3 SET 4 SET 5

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

SET 1 SET 2 SET 3 SET 4 SET 5

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 Week 21-24 Programme Overview/Goals RPE - Rate of Perceived Effort
Goal: Hypertrophy RPE 10 0 reps left in the tank
Phase: Accumulation 4 RPE 9 1 rep left in the tank Week 1
Method GBC 4 RPE 8 2 reps left in the tank Week 2
Try to repeat both sessions 2x/week RPE 7 3 reps left in the tank Week 3
RPE 6 4 reps left in the tank Week 4
Watch THIS video for an explanation on RPE

FULL BODY 1 EXERCISE SETS REPS REST TEMPO SET 1

A1 Squat 5 sets 12 to 15 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A2 Seated NG Row 5 sets 10 to 12 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
Hamstring Curl - Neutral
A3 Dorsiflexed 1 1/4 5 sets 8 to 10 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A4 Flat DB Press 5 sets 10 to 12 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B1 Leg Press Wide Stance 5 sets 15 to 20 15s 3010 Load Reps
SESSION 1
SESSION 2
 SESSION 3
B2 LPD Medium NG Grip 5 sets 10 to 12 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B3 Back Ext - Horizontal or 45 5 sets 12 to 15 15s 3010
Degree Load Reps
SESSION 1
SESSION 2
SESSION 3
B4 Seated DB Shoulder Press 5 sets 10 to 12 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
C1 Track or Assault Bike 5 sets 35 secs 35s FAST Load Reps
SESSION 1
SESSION 2
SESSION 3

FULL BODY 2 EXERCISE SETS REPS REST TEMPO SET 1

A1 Front Squat or Alternative 5 sets 12 to 15 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A2 NG LPD 5 sets 10 to 12 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A3 Ham Curl - Neutral Dorsiflexed 5 sets 8 to 10 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A4 45 Degree Incline Press 5 sets 10 to 12 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B1 Leg Press - Narrow Stance 5 sets 15 to 20 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B2 Seated Rope Face Pull (to 5 sets 10 to 12 15s 3010
Forehead) Load Reps
SESSION 1
SESSION 2
SESSION 3
B3 Glute Bridge 5 sets 12 to 15 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B4 DB Press Decline 5 sets 10 to 12 15s 3010 Load Reps
SESSION 1
SESSION 2
SESSION 3
C1 Track or Assault Bike 5 sets 35 secs 35s FAST Load Reps
SESSION 1
SESSION 2
SESSION 3
 Weekly Targets
(0.7kg and 0.7% drop/week)
Weight (Kg) Body Fat (%)
90 22
89.3 21.3
88.6 20.6
87.9 19.9
Saturd Rest/
ay Cardio

SET 1 SET 2 SET 3 SET 4 SET 5

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

SET 1 SET 2 SET 3 SET 4 SET 5

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 Week 25-29 Programme Overview/Goals RPE - Rate of Perceived Effort
Goal: Hypertrophy RPE 10 0 reps left in the tank
Phase: Intensification 4 RPE 9 1 rep left in the tank Week 1
Method: Giant Set RPE 8 2 reps left in the tank Week 2
Try to repeat both sessions 2x/week RPE 7 3 reps left in the tank Week 3
RPE 6 4 reps left in the tank Week 4
Watch THIS video for an explanation on RPE

FULL BODY 1 EXERCISE SETS REPS REST TEMPO SET 1

A1 Squat 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A2 HEV Squat 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A3 Alternating DB or BB Lunges 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A4 45 Degree Leg Press 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B1 NG Chin Up 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
 SESSION 3
B2 Seated Row Medium - Semi 5 sets 8 to 10 15s 2010
Supinated Grip Load Reps
SESSION 1
SESSION 2
SESSION 3
B3 45 Degree Wide Pronated LPD 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B4 Wide NG LPD 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
C1 Track or Assault Bike 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3

FULL BODY 2 EXERCISE SETS REPS REST TEMPO SET 1

A1 Hamstring Curl - Neutral 5 sets 8 to 10 15s 2010
Dorsiflexed Load Reps
SESSION 1
SESSION 2
SESSION 3
A2 Deadlift RDL 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A3 Good Morning Wide Stance 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
A4 45 Degree or Horizontal Back 5 sets 8 to 10 15s 2010
Extension Load Reps
SESSION 1
SESSION 2
SESSION 3
B1 Dip 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B2 BB Bench Press 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
B3 15 Degree Incline DB Bench 5 sets 8 to 10 15s 2010
Press Load Reps
SESSION 1
SESSION 2
SESSION 3
15 Degree Incline DB Flye -
B4 Pronated Grip 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
C1 Track or Assault Bike 5 sets 8 to 10 15s 2010 Load Reps
SESSION 1
SESSION 2
SESSION 3
 Weekly Targets
(0.7kg and 0.7% drop/week)
Weight (Kg) Body Fat (%)
90 22
89.3 21.3
88.6 20.6
87.9 19.9
Saturd Rest/
ay Cardio

SET 1 SET 2 SET 3 SET 4 SET 5

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
 RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

SET 1 SET 2 SET 3 SET 4 SET 5

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE
RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE

RPE Load Reps RPE Load Reps RPE Load Reps RPE Load Reps RPE