SSTT Strength Focused Push Pull Legs Tdqucf
SSTT Strength Focused Push Pull Legs Tdqucf
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Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
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left a review on this program for us! Your feedback lets others know if this
prove on in the future. You can go to our website at the link below and leav
Leave a Review!
program and you want to take your training to the next level, you can che
we love to work with guys who have ran our training p
1-On-1 Coaching!
DOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED. This document c
ailed program breakdown video and contact us if you need to. The "Start" s
eet is the RPE based version of your 12 weeks of programming. The "Your P
m-ups & Pre-hab" sheet is where you'll see your personalized RPE guide, fur
ram. Lastly, the "FAQs" sheet is where you can find answers to some questi
19 or Later)! If you are on your phone you can download the Microso
rogram with it!
eakdown!
ns that are not answered in this document, feel free to email or DM us belo
ers know if this is a good program for them and lets us know what we did w
below and leave a review under this program itself. Thank you.
view!
el, you can check out our 1-on-1 coaching service. Once coaching spots are
our training plans before!
hing!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
CLICK THERE TO OPEN
THE DROP DOWN PAUSED DEADLIFT ???
MENU FOR EACH STIFF LEGGED DEADLIFT ???
VARIANT →
LARSEN PRESS ???
PAUSED SQUAT ???
Having problems filling out the Table?
Watch This!
1. How stressful is yo
1 - Stressful. (Mediocre sleep &
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
QUESTIONNAIRE - PART 4 - DEADL
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
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← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
1 - GENERAL
PE you can run this program % based or RPE based. Just choose the
nd will both be affected by this questionnaire the % based version ju
y experienced with RPE based training you can choose the "Your Program (%)" and
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
r intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
dvantageous leverages for a particular lift should pick 1.
T 2 - SQUAT
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
- BENCH PRESS
our ability to handle/recover from volume for the Bench Press
an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
4 - DEADLIFT
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
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ased. Just choose the "Your Program (%)" or "Your Program (RPE)" s
the % based version just has more suggested numbers based on you
he "Your Program (%)" and still adjust the some of the numbers given by the progra
your experience lifting, these selections will impact your program sig
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.
uld pick 1.
e Squat?:
ot of volume on this lift and recover well.
fficient)
e Bench Press?:
ot of volume on this lift and recover well.
fficient)
e Deadlift?:
document.
centage drop.
DEADLIFT VARIANT - P1
ROMANIAN DEADLIFTS
STIFF LEGGED DEADLIFT
SNATCH GRIP STIFF LEGGED DEADLIFT
STIFF LEGGED SUMO
S-RST S-TI
6 4
B-RST B-TI
6 4
D-RST D-TI
6 4
1 YES
2 NO
3
BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM
SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW
SOME LOVE!
Body Weight
1.0
0.9
0.8
0.7
0.6
BODY WEIGHT
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10
WEEK
1
LUMe
1
VOLUMe
1
0 0 0 0
0
1 2 3 4
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIOREVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RD WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
0 0 7.5 -
#VALUE! #VALUE! - -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- 0 - -
WEEK 7
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
#VALUE! #VALUE! - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- 0 - -
WEEK 10
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8 -
#VALUE! #VALUE! - -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- 0 - -
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
9 0.0
10 0.0
.0 0.0 0.0 0.0 0.0
11 0.0
8 9 10 11 12
12 0.0
WEEK
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! 6.5 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -
WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
#REF! #REF! 7.5 -
#REF! #REF! - -
#REF! #REF! 8 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -
WEEK 7
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
#REF! #REF! - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -
WEEK 10
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8 -
#REF! #REF! - -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
Weekly Body Weight Log
Body Weight
???
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
W
W
W
W
W
W
0 0 0 0 0 0
7 8 9 10 11 12
RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
PROGRAM, MOST NUMBERS ARE NOT
TILL USE THE RPE CHART ON THE NEXT
THE NUMBERS THAT YOU DO HIT!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 0
SQUAT 4 6 #VALUE!
STIFF LEGGED DEADLIFT 1 10 0
STIFF LEGGED DEADLIFT 2 10 0
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 5
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 4 5 #VALUE!
STIFF LEGGED DEADLIFT 1 8 0
STIFF LEGGED DEADLIFT 2 8 0
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 8
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 4 5 #VALUE!
PAUSED DEADLIFT 1 6 0
PAUSED DEADLIFT 2 6 0
BELT SQUAT 3 8-10 0
NORDIC CURLS 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 11
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 5 3 #VALUE!
PAUSED DEADLIFT 1 4 0
PAUSED DEADLIFT 2 4 0
BELT SQUAT 3 8-10 0
NORDIC CURLS 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
#VALUE!
#VALUE!
700
500
600
#VALUE!
#VALUE!
#VALUE!
VOLUME
500
#VALUE!
#VALUE!
#VALUE!
#VALUE! 400
#VALUE!
#VALUE!
#VALUE!
300
WEEK 5
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 4 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
QUAD OPTION 3 10-12 0
HAMSTRING OPTION 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 8
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 4 5 #REF!
#REF! 1 6 0
#REF! 2 6 0
QUAD OPTION 3 8-10 0
HAMSTRING OPTION 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 11
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 5 3 #REF!
#REF! 1 4 0
#REF! 2 4 0
QUAD OPTION 3 8-10 0
HAMSTRING OPTION 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 5
DAILY VOLUME RPE TEMPO
0 8.5 -
#VALUE! - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -
WEEK 8
DAILY VOLUME RPE TEMPO
0 7 -
#VALUE! - -
0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -
WEEK 11
DAILY VOLUME RPE TEMPO
0 8.5 -
#VALUE! - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -
928
0 0 0 0 0 0 0 0
2 3 4 5 6 7 8 9
WEEK
WEEK 2
DAILY VOLUME RPE TEMPO
#REF! 7 -
#REF! - -
#REF! 7 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -
WEEK 5
DAILY VOLUME RPE TEMPO
0 8.5 -
#REF! - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
WEEK 8
DAILY VOLUME RPE TEMPO
0 7 -
#REF! - -
0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
WEEK 11
DAILY VOLUME RPE TEMPO
0 8.5 -
#REF! - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
Weekly Volume For Each Main Lift
928
515
515
0 0 0 0 0 0 0 0
5 6 7 8 9 10 11 12
WEEK
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR
OPENING
ATTEMPTS FOR
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DROP DOWN →
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 0
SQUAT 4 6 #VALUE!
STIFF LEGGED DEADLIFT 1 9 0
STIFF LEGGED DEADLIFT 2 9 0
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 3 5 #VALUE!
STIFF LEGGED DEADLIFT 1 8 0
STIFF LEGGED DEADLIFT 2 8 0
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 9
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 4 4 #VALUE!
PAUSED DEADLIFT 1 5 0
PAUSED DEADLIFT 2 5 0
BELT SQUAT 3 8-10 0
NORDIC CURLS 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 3 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
QUAD OPTION 3 10-12 0
HAMSTRING OPTION 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 9
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 4 4 #REF!
#REF! 1 5 0
#REF! 2 5 0
QUAD OPTION 3 8-10 0
HAMSTRING OPTION 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 6 / DELOAD
DAILY VOLUME RPE TEMPO
0 6 -
#VALUE! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -
WEEK 9
DAILY VOLUME RPE TEMPO
0 7.5 -
#VALUE! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
0 - -
WEEK 12 / TEST
DAILY VOLUME RPE TEMPO
0 - -
0 - -
0 4,5,6 -
- 5-7 -
- 5-7 -
- 5-7 -
- - -
0 - -
0 - -
WEEK 6 / DELOAD
DAILY VOLUME RPE TEMPO
0 6 -
#REF! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
WEEK 9
DAILY VOLUME RPE TEMPO
0 7.5 -
#REF! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
NO FATIGUE DROPS.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
WEEK 12 RECOMMENDED TRAINING SPLIT
-
-
-
ADDITIONAL NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
NO FATIGUE DROPS.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
BE SURE TO TAG: @STRENGTHSTUDIOTT ON INSTAGRAM
SO WE CAN SEE YOUR TRAINING VIDEOS AND SHOW
SOME LOVE!
Body Weight
1.0
0.9
0.8
0.7
0.6
BODY WEIGHT
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10
WEEK
1
LUMe
1
VOLUMe
1
0 0 0 0
0
1 2 3 4
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIOREVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RD WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
#VALUE! #VALUE! 7.5 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -
WEEK 7
WEIGHT DAILY VOLUME RPE TEMPO
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 6 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -
WEEK 10
WEIGHT DAILY VOLUME RPE TEMPO
#VALUE! #VALUE! 8 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! 7.5 -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #VALUE! - -
- #VALUE! - -
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
9 0.0
10 0.0
.0 0.0 0.0 0.0 0.0
11 0.0
8 9 10 11 12
12 0.0
WEEK
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
#REF! #REF! 6.5 -
#REF! #REF! - -
#REF! #REF! 6.5 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -
WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
#REF! #REF! 7.5 -
#REF! #REF! - -
#REF! #REF! 8 -
#REF! #REF! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- #REF! - -
WEEK 7
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
#REF! #REF! - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -
WEEK 10
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8 -
#REF! #REF! - -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - 8 -
- - - -
- #REF! - -
- 0 - -
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
Weekly Body Weight Log
Body Weight
???
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
W
W
W
W
W
W
0 0 0 0 0 0
7 8 9 10 11 12
RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 4,5,6 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
S PROGRAM, MOST NUMBERS ARE
N STILL ADJUST THEM UP OR DOWN
E & HOW YOU FEEL ON THE DAY!
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 #VALUE!
SQUAT 4 6 #VALUE!
STIFF LEGGED DEADLIFT 1 10 #VALUE!
STIFF LEGGED DEADLIFT 2 10 #VALUE!
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 5
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 #VALUE!
SQUAT 4 5 #VALUE!
STIFF LEGGED DEADLIFT 1 8 #VALUE!
STIFF LEGGED DEADLIFT 2 8 #VALUE!
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 8
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 #VALUE!
SQUAT 4 5 #VALUE!
PAUSED DEADLIFT 1 6 #VALUE!
PAUSED DEADLIFT 2 6 #VALUE!
BELT SQUAT 3 8-10 0
NORDIC CURLS 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 11
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 #VALUE!
SQUAT 5 3 #VALUE!
PAUSED DEADLIFT 1 4 #VALUE!
PAUSED DEADLIFT 2 4 #VALUE!
BELT SQUAT 3 8-10 0
NORDIC CURLS 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
1
#VALUE!
#VALUE!
#VALUE!
VOLUME
1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
WEEK 5
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 4 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
QUAD OPTION 3 10-12 0
HAMSTRING OPTION 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 8
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 4 5 #REF!
#REF! 1 6 0
#REF! 2 6 0
QUAD OPTION 3 8-10 0
HAMSTRING OPTION 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 11
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 5 3 #REF!
#REF! 1 4 0
#REF! 2 4 0
QUAD OPTION 3 8-10 0
HAMSTRING OPTION 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 5
DAILY VOLUME RPE TEMPO
#VALUE! 8.5 -
#VALUE! - -
#VALUE! 8.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -
WEEK 8
DAILY VOLUME RPE TEMPO
#VALUE! 7 -
#VALUE! - -
#VALUE! 6.5 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -
WEEK 11
DAILY VOLUME RPE TEMPO
#VALUE! 8.5 -
#VALUE! - -
#VALUE! 8 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -
WEEK
WEEK 2
DAILY VOLUME RPE TEMPO
#REF! 7 -
#REF! - -
#REF! 7 -
#REF! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
#REF! - -
WEEK 5
DAILY VOLUME RPE TEMPO
0 8.5 -
#REF! - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
WEEK 8
DAILY VOLUME RPE TEMPO
0 7 -
#REF! - -
0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
WEEK 11
DAILY VOLUME RPE TEMPO
0 8.5 -
#REF! - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
Weekly Volume For Each Main Lift
0 0 0 0 0 0 0 0
5 6 7 8 9 10 11 12
WEEK
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 6,7,8 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
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SUPER SET HIGHLIGHTED EXERCISES.
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OPENING
ATTEMPTS FOR
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Weekly Squat Volume
Week
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WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 #VALUE!
SQUAT 4 6 #VALUE!
STIFF LEGGED DEADLIFT 1 9 #VALUE!
STIFF LEGGED DEADLIFT 2 9 #VALUE!
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 #VALUE!
SQUAT 3 5 #VALUE!
STIFF LEGGED DEADLIFT 1 8 #VALUE!
STIFF LEGGED DEADLIFT 2 8 #VALUE!
BELT SQUAT 3 10-12 0
NORDIC CURLS 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 9
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 #VALUE!
SQUAT 4 4 #VALUE!
PAUSED DEADLIFT 1 5 #VALUE!
PAUSED DEADLIFT 2 5 #VALUE!
BELT SQUAT 3 8-10 0
NORDIC CURLS 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 3 5 #REF!
#REF! 1 8 0
#REF! 2 8 0
QUAD OPTION 3 10-12 0
HAMSTRING OPTION 3 10-12 0
SEATED CALVE RAISES 3 15-20 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 9
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 4 4 #REF!
#REF! 1 5 0
#REF! 2 5 0
QUAD OPTION 3 8-10 0
HAMSTRING OPTION 4 10-12 0
SEATED CALVE RAISES 4 10-12 0
CABLE CRUNCHES 3 - -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
WEEK 6 / DELOAD
DAILY VOLUME RPE TEMPO
#VALUE! 6 -
#VALUE! - -
#VALUE! 6 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -
WEEK 9
DAILY VOLUME RPE TEMPO
#VALUE! 7.5 -
#VALUE! - -
#VALUE! 7 -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#VALUE! - -
#VALUE! - -
WEEK 12 / TEST
DAILY VOLUME RPE TEMPO
#VALUE! - -
#VALUE! - -
0 4,5,6 -
- 5-7 -
- 5-7 -
- 5-7 -
- - -
0 - -
#VALUE! - -
WEEK 6 / DELOAD
DAILY VOLUME RPE TEMPO
0 6 -
#REF! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
WEEK 9
DAILY VOLUME RPE TEMPO
0 7.5 -
#REF! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 8 -
- - -
#REF! - -
0 - -
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
NO FATIGUE DROPS.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE. FOR EACH SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
CLICK HERE FOR AN EXPLAINATION OF DENSITY. (ON RPE PAGE)
-
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYO REPS. (ON RPE PAGE)
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPERSET HIGHLIGHTED EXERCISES.
-
-
SUPERSET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
WEEK 12 RECOMMENDED TRAINING SPLIT
-
-
-
ADDITIONAL NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
NO FATIGUE DROPS.
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
NOTES
-
AMRAP. AS MANY REPS AS POSSIBLE UP TO THE RPE.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE GENERATED FOR YOU, JUST ENTER YOUR TOP SET WEIGHT.
#REF!
ON THE LAST SET DROP THE WEIGHT BY 20% AND GO 1 SHY OF FAILURE.
HOLD CONTRACTED POSITION FOR 5s ON LAST REP.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 5,6,7 & THEN DROP 10% FOR YOUR LAST SET.
SUPER SET HIGHLIGHTED EXERCISES.
-
-
SUPER SET HIGHLIGHTED EXERCISES.
-
-
-
-
-
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
YOUR RPE GUIDE
RPE CALCULATOR
VARIANT / OTHER 0
RPE / REPS 1 2
10 0 0
9.5 0 0
9 0 0
8.5 0 0
8 0 0
7.5 0 0
7 0 0
6.5 0 0
6 0 0
5.5 0 0
5 0 0
4 0 0
UNDERSTANDING RPE
WARM-UP RECOMMENDATION
REHAB/PRE-HAB RECOMMENDATION
learn about it as it relates to you in particular, you will see that it is much m
m-up should impact our weight selection for the sets to come. For example,
was closer to a 9; In this case althought the recommended back downs are a
the day isn't above what it should be and that we continue to manage fati
youtube/google search.)
ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se
8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
n the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
e. Then based on the warm-ups and how you feel, you can adjust the weigh
e that it is much more nuanced that just simply "I could do 2 more reps" &
me. For example, if we had a recommended top set of 5 @ a recommended
back downs are at a particular % or % drop, it would be smart for us to dro
ue to manage fatigue smartly.
reps.
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI
y "I could do 2 more reps" & you will also see that the
p set of 5 @ a recommended RPE of 7 and when we
would be smart for us to drop the back down weight by
1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma
3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do
6 A: Dro
7
7 A: No, the recommende
tigue management system called "fatigue drops". You can follow the steps
e notes section (highlighted in blue) to see how many sets you should be ai
this example you are aiming for 4 total sets without crossing the RPE of the
PE before you hit 4 total sets, fill in the number of sets that you got (includ
e you the weight, reps and sets for your futher backdown sets. If you hit th
can just fill in the number you did, in this case the CAP was 4 so
here is an additional file called the "video link file", it includes all links that
here is an additional file called the "video link file", it includes all links that
tween your main compounds (including all variations) & 1-2 mins on your a
about 10-15% less than the main movement in terms of weight. Use that a
0-15lbs less into the program so the working sets are more manageable & p
you can progress the accessories via adding reps as well or if last week was
ld not be going "too" hard on these training days, the main objective of th
ed as "0"? Is this a mistake in the program?
llow the steps below or watch the video linked below to see how it works.
IDEO LINK
If you are using the % based version of the program this will already be don
ou got (including the one which you crossed the RPE). In this example 2 set
ts. If you hit the cap of the recommended sets without crossing the RPE the
CAP was 4 so you can fill in "4".
s all links that are in this program and the links in that file work 100% of the
s all links that are in this program and the links in that file work 100% of the
ween sets?
mins on your accessories. If it's a very heavy day you can even rest for 6 mi
n movements?
ght. Use that as a guide and adjust based on the recommended numbers.
oot my RPE?
anageable & possibly repeat the same weight the following week.
mmended weight?
t down or up based on how the warm-ups are feeling.
cessories weekly?
ast week was too difficult you can repeat the load.
ed numbers.
week.