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ProgrammingToWin Workout Calculator v1.3
ProgrammingToWin Workout Calculator v1.3
ProgrammingToWin Workout Calculator v1.3
co
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG.
1
PNP1
Exercise Last Workset Weights Reps
Squat
Pause
Bench
Deadlift
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written conse
Copyright 2014 by Israel Narvaez. All Rights Reserved.
rliftingToWin.com
PNP1
Next Workout Weights
Reps
tted in any form without the express written consent of the author.
www.Powerl
ONLY CHANGE WHITE
Enter your last workout weights or starting weights in the dotted white boxes below
Also enter the amount of reps you got on your work sets
If it is your first workout, remember the work sets are always 3-6 reps
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG.
1
Squat
MON
and
FRI
Pause
Bench
Deadlift
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co
Copyright 2014 by Israel Narvaez. All Rights Reserved.
PowerliftingToWin
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
PNP2
Next Workout Weights
t workout weights
Reps
Exercise
2-Count
Pause
Squat
WED
2-Count
Pause
Bench
ngToWin.com
WITH DOTTED OUTLINES
Reps
www.Powerliftin
Enter your last workout weights or starting weights in the dotted white boxes below
Also enter the amount of reps you got on your work sets
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to g
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the ba
Remember, for back-off sets, you perform the same amount of reps you got on your work set
Keep "1" in the box for LBS. Delete "1" for KG.
Pounds:
PNP3
Exercise Last Time Reps Next Time Reps
Squat
MON
and
FRI
Pause
Bench
Deadlift
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co
Copyright 2014 by Israel Narvaez. All Rights Reserved.
erliftingToWin.com
e to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
autoregulated; go until the back-off set RPE equals the top set RPE
you got on your work set
PNP3
Fatigue
Load Drop
RPE 9
3-6%
Load Drop
RPE 9
5-10%
2-Count
Pause
Squat
WED
2-Count
Pause
Bench
Load Drop
RPE 9
2-4%
out weights
without the express written consent of the author.
Repeat
RPE 8
2-3%
Repeat
RPE 8
2-3%
www.Po
ON
Enter your last workout weights or starting weights in the dotted white boxes below
Also enter the amount of reps you got on your work sets
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to g
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the ba
Remember, for back-off sets, you perform the same amount of reps you got on your work set
For new exercises, you will have to "work up" on your first workout to find your weights
Keep "1" in the box for LBS. Delete "1" for KG.
Pounds:
1
Exercise
Mon
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co
Copyright 2014 by Israel Narvaez. All Rights Reserved.
w.PowerliftingToWi
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
you what RPE to go for, what fatigue method to use, and what fatigue % you're using
ted; go until the back-off set RPE equals the top set RPE
your work set
PIP1
Reps
Fatigue
Load Drop
RPE 9
6-9%
Load Drop
RPE 9
6-9%
Load Drop
RPE 9
4-6%
Load Drop
RPE 9
Front
Squat
WED
Incline
Bench
4-6%
ToWin.com
ED OUTLINES
Fatigue
Fatigue
Squat
Repeat
RPE 8
Repeat
Load Drop
RPE 9
2-3%
FRI
Repeat
RPE 8
Repeat
Pause
Bench
Load Drop
RPE 9
4-6%
Deadlift
Load Drop
RPE 9
2-3%
www.PowerliftingToW
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Remember, for back-off sets, you perform the same amount of reps you got on your work set
For new exercises, you will have to "work up" on your first workout to find your weights
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG.
1
What Week of the Cycle Are You On? Enter 1, 2, or 3
Week:
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for
Day of the Week:
PIP2
Exercise
Last Time
Reps
RPE
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co
Copyright 2014 by Israel Narvaez. All Rights Reserved.
ingToWin.com
CELLS WITH DOTTED OUTLINES
go for, what fatigue method to use, and what fatigue % you're using
2
Next Time
Reps
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Fatigue
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
Err:501
t weights
www.PowerliftingToW
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Remember, for back-off sets, you perform the same amount of reps you got on your work set
For new exercises, you will have to "work up" on your first workout to find your weights
Pounds:
Keep "1" in the box for LBS. Delete "1" for KG.
1
Week:
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for
Day of the Week:
3
PIP3
Exercise
Competition Squat
Last Time
Reps
RPE
455
315
Competition Bench
155
Overhead Press
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co
Copyright 2014 by Israel Narvaez. All Rights Reserved.
ingToWin.com
CELLS WITH DOTTED OUTLINES
go for, what fatigue method to use, and what fatigue % you're using
3
Next Time
Reps
145
240
335
385
430
455
479.5
467.5
100
165
230
265
300
315
332
323.5
50
85
115
135
150
160
166.5
158
5
5
3
1
1
1
Err:501
1
5
5
3
1
1
1
Err:501
1
5
5
3
1
6
6
Err:501
6
Fatigue
Load Drop
RPE 9
Err:501
Load Drop
RPE 9
Err:501
Repeat
RPE 8
Err:501
t weights
This spreadsheet may not be reproduced or transmitted in any form without the express written co
Copyright 2014 by Israel Narvaez. All Rights Reserved.