7-WEEK HYPERTROPHY TEMPLA

Welcome
Thank you for purchasing the Barbell Medicine 7-Week Hypertrophy Template!

This is a template for those who are post-novice and aim to improve conditioning. It is a practical exam
strength training for general physical development after the novice phase. We find a block like this to b
trainees with no impending competition or who are focused on weight loss.

Watch Introductory
Version 2.0.1
Video Released 07/31/2018
EEK HYPERTROPHY TEMPLATE

7-Week Hypertrophy Template!

e and aim to improve conditioning. It is a practical example of how to blend conditioning and
ent after the novice phase. We find a block like this to be a great way to mix things up for
are focused on weight loss.

Version 2.0.1
Released 07/31/2018
 HELP & INFORMATION

Find information to answer questions on various topics here. Select a help topic from the menu below:

[Click to Select Help Topic]

 HELP & INFORMATION

n various topics here. Select a help topic from the menu below:

pic]
Here, you will find links to various resources withing topics of interest to ass

RESOURCE
TYPE

DEMONSTR

VIDEO

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DEMONSTRA
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DEMONSTR
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DEMONSTRA

VIDEO

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VIDEO

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TUTOR

VIDEO

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TUTORIA
VIDEO

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TUTORIA

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TUTORIA

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ks to various resources withing topics of interest to assist you.

DESCRIPTION / LINK

DEMONSTRATIONS: OLY

Power Clean

Power Snatch

DEMONSTRATIONS: PRESS
Press

Push Press

Press 2.0

Bench Press (Comp)

2ct paused bench

3ct paused bench

Touch n Go Bench

Close Grip bench

Floor Press

Close Grip Floor Press

Pin Bench

DEMONSTRATIONS: PULL
Deadlift

Pendlay Row

Rack pull, mid shin

RDL

SLDL

2" deficit DL

2ct paused deadlift

Lever Row

DEMONSTRATIONS: SQUAT

Squat

2ct Paused Squat

303 Tempo Squat

530 Tempo Squat

Pin Squat

Front Squat

TUTORIALS: OLY

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Jerk

TUTORIALS: PRESS
How to Press

How to Bench Press

TUTORIALS: PULL

How to Deadlift

How to Deadlift (Thrall)

How to RDL

How to SLDL

TUTORIALS: SQUAT

How to Squat
 CALCULATORS

ESTIMATED ONE-REP MAX CALCULATOR

This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.

HOW TO USE

In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE
your estimated one-rep max. Enter your number beneath the corresponding REPS column header containing the nu
to calculate your one-rep max.

Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the

Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest w

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE 100 lbs

 KNOWN 9 RPE

KNOWN 8 RPE

ESTIMATED 1 REP MAX 100 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

ONE-REP MAX: 100 lbs

ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE
different levels of RPE and number of reps.

Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
 1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

10 RPE 100 lbs 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs

9.5 RPE 98 lbs 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs

9.0 RPE 96 lbs 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs

8.5 RPE 94 lbs 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs

8.0 RPE 92 lbs 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs

7.5 RPE 91 lbs 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs

7.0 RPE 89 lbs 86 lbs 84 lbs 81 lbs 79 lbs 76 lbs 74 lbs

6.5 RPE 88 lbs 85 lbs 82 lbs 80 lbs 77 lbs 75 lbs 72 lbs

ALCULATORS Help

(Rated Perceived Exertion) and number of reps.

umber on the row corresponding with the RPE for which you wish to calculate
nding REPS column header containing the number of reps for which you wish

ps at 9 RPE, you would enter a number in the highlighted box.

ep max will be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

 0 lbs 0 lbs 0 lbs

MAX: 100 lbs

opulate. This table helps you estimate your RPE (Rated Perceived Exertion) at

would refer to the highlighted box.

8 REPS 9 REPS 10 REPS

79 lbs 76 lbs 74 lbs

77 lbs 75 lbs 72 lbs

76 lbs 74 lbs 71 lbs

75 lbs 72 lbs 69 lbs

74 lbs 71 lbs 68 lbs

72 lbs 69 lbs 67 lbs

71 lbs 68 lbs 65 lbs

69 lbs 67 lbs 64 lbs

 COMPETITION BENCH
WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

 COMPETITION DEAD LIFT
WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

COMPETITION PRESS
WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY
WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

 COMPETITION SQUAT
WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

SUPPLEMENTAL BENCH - METHOD 1

WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY
WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

SUPPLEMENTAL BENCH - METHOD 2

WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

 SUPPLEMENTAL DEAD LIFT - METHOD 2
WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

SUPPLEMENTAL SQUAT - METHOD 1

WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY
WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

SUPPLEMENTAL SQUAT - METHOD 2

WEEK

ESTIMATED AVERAGE
REPS
ONE-REP MAX INTENSITY

WEEK 1 0 REPS 0 LBS 0%

WEEK 2 0 REPS 0 LBS 0%

WEEK 3 0 REPS 0 LBS 0%

WEEK 4 0 REPS 0 LBS 0%

WEEK 5 0 REPS 0 LBS 0%

WEEK 6 0 REPS 0 LBS 0%

WEEK 7 0 REPS 0 LBS 0%

ANALYSIS

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 REPS

1 REPS

1 REPS

1 REPS
1 REPS

1 REPS

1 REPS

0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 REPS

1 REPS

1 REPS

1 REPS
1 REPS

1 REPS

1 REPS

0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

0 REPS

0 REPS
0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 REPS

1 REPS

1 REPS

1 REPS
1 REPS

1 REPS

1 REPS

0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

1 REPS

0 REPS

0 REPS
0 REPS

0 REPS

0 REPS

0 REPS

0 REPS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 LBS

1 LBS

1 LBS

1 LBS
1 LBS

1 LBS

1 LBS

0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 LBS

1 LBS

1 LBS

1 LBS
1 LBS

1 LBS

1 LBS

0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

0 LBS

0 LBS
0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 LBS

1 LBS

1 LBS

1 LBS
1 LBS

1 LBS

1 LBS

0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

1 LBS

0 LBS

0 LBS
0 LBS

0 LBS

0 LBS

0 LBS

0 LBS
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
100%

90%

80%

70%

60%

50%

40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
100%

90%

80%

70%

60%

50%

40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

100%

90%

80%

70%
70%

60%

50%

40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
100%

90%

80%

70%

60%

50%

40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

100%

90%

80%

70%
70%

60%

50%

40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

100%

90%

80%

70%

60%

50%

40%

30%
40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
100%

90%

80%

70%

60%

50%

40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

100%

90%

80%

70%
70%

60%

50%

40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

100%

90%

80%

70%

60%

50%

40%

30%
40%

30%

20%

10%

0%
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7
 Day 1
• 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%)
Exercise 1 Squat with belt • 6 Reps @ 8 RPE (78%) x
2 Sets
Week 1

• 6 Reps @ 6 RPE (68%)

• 6 Reps @ 7 RPE (73%)
Exercise 2 Press with belt • 6 Reps @ 8 RPE (78%) x
2 Sets

• 14-16 Reps @ 8 RPE

Exercise 3 Pendlay Row • 3-5 Reps

Notes

Day 1
2
 • 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%)
Exercise 1 Squat with belt
• 6 Reps @ 8 RPE (75-
79%) x 3 Sets

Week 2 Exercise 2 Press with belt

• 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x
3 Sets

• 14-16 Reps @ 8 RPE

Exercise 3 Pendlay Row • 3-5 Reps

Notes

Day 1
• 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%)
Exercise 1 Squat with belt • 6 Reps @ 8 RPE (75-
79%) x 3 Sets
eek 3
Week 3
• 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%)
Exercise 2 Press with belt
• 6 Reps @ 8 RPE (78%) x
3 Sets

• 14-16 Reps @ 8 RPE

Exercise 3 Pendlay Row • 3-5 Reps

Notes

Day 1
• 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%)
Exercise 1 Squat with belt • 6 Reps @ 8 RPE (75-
79%) x 2 Sets
Week 4

• 6 Reps @ 6 RPE (68%)

• 6 Reps @ 7 RPE (73%)
Exercise 2 Press with belt • 6 Reps @ 8 RPE (78%) x
2 Sets
Week
• 14-16 Reps @ 8 RPE
Exercise 3 Pendlay Row
• 3-5 Reps

Notes

Day 1
• 1 Reps @ 8 RPE (90-
93%)
Exercise 1 Squat with belt
• 6 Reps @ 8 RPE (75-
80%) x 3 Sets
Week 5

• 1 Reps @ 8 RPE (90-

93%)
Exercise 2 Press with belt • 6 Reps @ 8 RPE (75-
80%) x 3 Sets

• 12-15 Reps @ 8 RPE

Exercise 3 Pendlay Row • 3-5 Reps
 Notes

Day 1
• 1 Reps @ 8 RPE (90-
93%)
Exercise 1 Squat with belt • 6 Reps @ 8 RPE (75-
80%) x 3 Sets
Week 6

• 1 Reps @ 8 RPE (90-

93%)
Exercise 2 Press with belt
• 6 Reps @ 8 RPE (75-
80%) x 3 Sets

• 12-15 Reps @ 8 RPE

Exercise 3 Pendlay Row • 3-5 Reps

Notes
 Day 1
• 1 Reps @ 8 RPE (90-
93%)
Exercise 1 Squat with belt • 6 Reps @ 8 RPE (75-
80%) x 3 Sets
Week 7
• 1 Reps @ 8 RPE (90-
93%)
Exercise 2 Press with belt • 6 Reps @ 8 RPE (75-
80%) x 3 Sets

• 12-15 Reps @ 8 RPE

Exercise 3 Pendlay Row • 3-5 Reps

Notes
 Day 2 Day
• 6 Reps @ 6 RPE (68%)
Bench with 1-Sec Pause ••66Reps
Reps @ 7 RPE (73%)
Exercise 1 Exercise 1
@ 8 RPE (78%) x
2 Sets

• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (73%)
Exercise 2 Romanian deadlifts Exercise 2
• 8 Reps @ 8 RPE (78%) x
3 Sets

• 8 Reps @ 6 RPE (68%)

DB Flat Bench Press or • 8 Reps @ 7 RPE (73%)
Exercise 3 Exercise 3
Bench Press, Touch & Go • 8 Reps @ 8 RPE (78%) x
3 Sets

Notes Notes

Day 2 Day
 • 6 Reps @ 6 RPE (68%)
Exercise 1 Bench with 1-Sec Pause • 6 Reps @ 7 RPE (73%) Exercise 1
• 6 Reps @ 8 RPE (78%) x
3 Sets

• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (73%)
Exercise 2 Romanian deadlifts Exercise 2
• 8 Reps @ 8 RPE (78%) x
3 Sets

• 8 Reps @ 6 RPE (68%)

DB Flat Bench Press or • 8 Reps @ 7 RPE (73%)
Exercise 3 Exercise 3
Bench Press, Touch & Go • 8 Reps @ 8 RPE (78%) x
3 Sets

Notes Notes

Day 2 Day
• 6 Reps @ 6 RPE (68%)
Bench with 1-Sec Pause ••66Reps
Reps @ 7 RPE (73%)
Exercise 1 Exercise 1
@ 8 RPE (78%) x
3 Sets
 • 8 Reps @ 6 RPE (68%)
• 8 Reps @ 7 RPE (73%)
Exercise 2 Romanian deadlifts Exercise 2
• 8 Reps @ 8 RPE (78%) x
3 Sets

• 8 Reps @ 6 RPE (68%)

DB Flat Bench Press or • 8 Reps @ 7 RPE (73%)
Exercise 3 Exercise 3
Bench Press, Touch & Go • 8 Reps @ 8 RPE (78%) x
3 Sets

Notes Notes

Day 2 Day
• 6 Reps @ 6 RPE (68%)
Bench with 1-Sec Pause ••66Reps
Reps @ 7 RPE (73%)
Exercise 1 Exercise 1
@ 8 RPE (78%) x
2 Sets

• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (73%)
Exercise 2 Romanian deadlifts Exercise 2
• 8 Reps @ 8 RPE (78%) x
2 Sets
 • 8 Reps @ 6 RPE (68%)
DB Flat Bench Press or • 8 Reps @ 7 RPE (73%)
Exercise 3 Exercise 3
Bench Press, Touch & Go • 8 Reps @ 8 RPE (78%) x
2 Sets

Notes Notes

Day 2 Day
• 1 Reps @ 8 RPE (90-
93%)
Exercise 1 Bench with 1-Sec Pause Exercise 1
• 6 Reps @ 8 RPE (75-
80%) x 3 Sets

• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (73%)
Exercise 2 Stiff-legged deadlifts Exercise 2
• 8 Reps @ 8 RPE (78%) x
4 Sets

DB Incline-Bench Press or •• 8 Reps @ 6 RPE (68%)

8 Reps @ 7 RPE (73%)
Exercise 3 Close-Grip Bench Press • 8 Reps Exercise 3
@ 8 RPE (78%) x
with Barbell 4 Sets
 Notes Notes

Day 2 Day
• 1 Reps @ 8 RPE (90-
93%)
Exercise 1 Bench with 1-Sec Pause Exercise 1
• 6 Reps @ 8 RPE (75-
80%) x 3 Sets

• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (73%)
Exercise 2 Stiff-legged deadlifts Exercise 2
• 8 Reps @ 8 RPE (78%) x
4 Sets

DB Incline-Bench Press or •• 8 Reps @ 6 RPE (68%)

8 Reps @ 7 RPE (73%)
Exercise 3 Close-Grip Bench Press • 8 Reps Exercise 3
@ 8 RPE (78%) x
with Barbell
4 Sets

Notes Notes
 Day 2 Day
• 1 Reps @ 8 RPE (90-
93%)
Exercise 1 Bench with 1-Sec Pause Exercise 1
• 6 Reps @ 8 RPE (75-
80%) x 3 Sets

• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (73%)
Exercise 2 Stiff-legged deadlifts Exercise 2
• 8 Reps @ 8 RPE (78%) x
4 Sets

• 8 Reps @ 6 RPE (68%)

DB Incline-Bench Press or • 8 Reps @ 7 RPE (73%)
Exercise 3 Close-Grip Bench Press • 8 Reps @ 8 RPE (78%) x Exercise 3
with Barbell 4 Sets

Notes Notes
Day 3 GPP
Deadlift with belt Conditioning 25 min steady state @ RPE 6 2x/wk

• 8 Reps @ 6 RPE (68%)

Close Grip Incline Bench ••88Reps
Reps @ 7 RPE (73%) Upper back work 7 minutes upper back work AMRAP
@ 8 RPE (78%) x
3 Sets

Leg Press or Belt Squat or • 14-16 Reps @ 8 RPE

Ab work 7 min ab work AMRAP
SSB Squat or HBBS • 3-5 Reps

3 sets of 12-15 reps @ RPE 8, triceps press downs

Arm Work 1x/wk
3 sets of 12-15 reps @ RPE 8, biceps curls

Day 3 GPP
 • 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%)
Deadlift with belt Conditioning 30 min steady state @ RPE 6 2x/wk
• 6 Reps @ 8 RPE (78%) x
3 Sets

• 8 Reps @ 6 RPE (68%)

Close Grip Incline Bench ••88Reps
Reps @ 7 RPE (73%) Upper back work 7 minutes upper back work AMRAP
@ 8 RPE (78%) x
3 Sets

Leg Press or Belt Squat or • 14-16 Reps @ 8 RPE Ab work 7 min ab work AMRAP
SSB Squat or HBBS • 3-5 Reps

3 sets of 12-15 reps @ RPE 8, triceps press downs

Arm Work 2x/wk
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

Day 3 GPP
• 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%) 30 min steady state @ RPE 6 1x/wk
Deadlift with belt Conditioning
• 6 Reps @ 8 RPE (78%) x 20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
3 Sets
 • 8 Reps @ 6 RPE (68%)
Incline bench, 2 ct paused • 8 Reps @ 7 RPE (73%) Upper back work 8 minutes upper back work AMRAP
• 8 Reps @ 8 RPE (78%) x
3 Sets

Leg Press or Belt Squat or • 14-16 Reps @ 8 RPE Ab work 8 min ab work AMRAP
SSB Squat or HBBS • 3-5 Reps

4 sets of 12-15 reps @ RPE 8, triceps press downs

Arm Work 2x/wk
4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

Day 3 GPP
• 6 Reps @ 6 RPE (68%)
• 6 Reps @ 7 RPE (73%) 30 min steady state @ RPE 6 1x/wk
Deadlift with belt Conditioning
• 6 Reps @ 8 RPE (78%) x 20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
2 Sets

• 8 Reps @ 6 RPE (68%)

Incline bench, 2 ct paused ••88Reps
Reps @ 7 RPE (73%) Upper back work 8 minutes upper back work AMRAP
@ 8 RPE (78%) x
2 Sets
 Leg Press or Belt Squat or • 14-16 Reps @ 8 RPE Ab work 8 min ab work AMRAP
SSB Squat or HBBS • 3-5 Reps

4 sets of 12-15 reps @ RPE 8, triceps press downs

Arm Work 2x/wk
4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

Day 3 GPP
• 1 Reps @ 8 RPE (90-
93%) 35 min steady state @ RPE 6 1x/wk
Deadlift with belt Conditioning
• 6 Reps @ 8 RPE (75- 24 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
80%) x 3 Sets

• 8 Reps @ 6 RPE (68%)

Incline bench, touch & go ••88Reps
Reps @ 7 RPE (73%) Upper back work 9 minutes upper back work AMRAP
@ 8 RPE (78%) x
4 Sets

DB Incline-Bench Press or • 12-15 Reps @ 8 RPE

Close-Grip Bench Press Ab work 9 min ab work AMRAP
• 3-5 Reps
with Barbell
 4 sets of 12-15 reps @ RPE 8, triceps press downs
Arm Work 3x/wk
4 sets of 12-15 reps @ RPE 8, biceps curls 3x/wk

Day 3 GPP
• 1 Reps @ 8 RPE (90-
93%) 35 min steady state @ RPE 6 1x/wk
Deadlift with belt Conditioning
• 6 Reps @ 8 RPE (75- 24 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
80%) x 3 Sets

• 8 Reps @ 6 RPE (68%)

Incline bench, touch & go • 8 Reps @ 7 RPE (73%) Upper back work 10 minutes upper back work AMRAP
• 8 Reps @ 8 RPE (78%) x
4 Sets

DB Incline-Bench Press or • 12-15 Reps @ 8 RPE

Close-Grip Bench Press Ab work 10 min ab work AMRAP
• 3-5 Reps
with Barbell

4 sets of 12-15 reps @ RPE 8, triceps press downs

Arm Work 3x/wk
4 sets of 12-15 reps @ RPE 8, biceps curls 3x/wk
Day 3 GPP
• 1 Reps @ 8 RPE (90-
93%) 35 min steady state @ RPE 6 1x/wk
Deadlift with belt Conditioning
• 6 Reps @ 8 RPE (75- 24 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
80%) x 3 Sets

• 8 Reps @ 6 RPE (68%)

Incline bench, touch & go ••88Reps
Reps @ 7 RPE (73%) Upper back work 10 minutes upper back work AMRAP
@ 8 RPE (78%) x
4 Sets

DB Incline-Bench Press or • 12-15 Reps @ 8 RPE

Close-Grip Bench Press Ab work 10 min ab work AMRAP
• 3-5 Reps
with Barbell

5 sets of 12-15 reps @ RPE 8, triceps press downs

Arm Work 3x/wk
5 sets of 12-15 reps @ RPE 8, biceps curls 3x/wk
 steady state @ RPE 6 2x/wk

tes upper back work AMRAP

7 min ab work AMRAP

5 reps @ RPE 8, triceps press downs

1x/wk
2-15 reps @ RPE 8, biceps curls
 steady state @ RPE 6 2x/wk

tes upper back work AMRAP

7 min ab work AMRAP

5 reps @ RPE 8, triceps press downs

2x/wk
5 reps @ RPE 8, biceps curls 2x/wk

steady state @ RPE 6 1x/wk

T (20s sprint @ 10, 100s rest) 1x/wk
tes upper back work AMRAP

8 min ab work AMRAP

5 reps @ RPE 8, triceps press downs

2x/wk
5 reps @ RPE 8, biceps curls 2x/wk

steady state @ RPE 6 1x/wk

T (20s sprint @ 10, 100s rest) 1x/wk

tes upper back work AMRAP

8 min ab work AMRAP

5 reps @ RPE 8, triceps press downs

2x/wk
5 reps @ RPE 8, biceps curls 2x/wk

steady state @ RPE 6 1x/wk

T (20s sprint @ 10, 100s rest) 1x/wk

tes upper back work AMRAP

9 min ab work AMRAP

5 reps @ RPE 8, triceps press downs
3x/wk
5 reps @ RPE 8, biceps curls 3x/wk

steady state @ RPE 6 1x/wk

T (20s sprint @ 10, 100s rest) 1x/wk

utes upper back work AMRAP

0 min ab work AMRAP

5 reps @ RPE 8, triceps press downs

3x/wk
5 reps @ RPE 8, biceps curls 3x/wk
 steady state @ RPE 6 1x/wk
T (20s sprint @ 10, 100s rest) 1x/wk

utes upper back work AMRAP

0 min ab work AMRAP

5 reps @ RPE 8, triceps press downs

3x/wk
5 reps @ RPE 8, biceps curls 3x/wk
 TOTALS BY EXERCISE
1 TOTALS

EXERCISE WEIGHT REPS

COMPETITION BENCH: 0 LBS 0 REPS

COMPETITION DEAD LIFT: 0 LBS 0 REPS

COMPETITION PRESS: 0 LBS 0 REPS

COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 1
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS

SUPPLEMENTAL DEAD LIFT -

0 LBS 0 REPS
METHOD 2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS

TOTALS: 0 LBS 0 REPS

 EXERCISE 1
COMPETITION SQUAT

METHOD: Squat with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 2 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y1

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION BENCH

METHOD: Bench with 1-Sec Pause

REST PERIODS: Max 4 Min for Sets at RPE Over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 2 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y2

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION DEAD LIFT

METHOD: Deadlift with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 2 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y3

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 WEIGHT 0 lbs 0 lbs

EXERCISE 1

Conditioning

METHOD: 25 min steady state @ RPE 6 2x/wk

NOTES: 0.00%

0.00%
GPP
Arm Work

3 sets of 12-15 reps @ RPE 8, triceps press downs

METHOD:
3 sets of 12-15 reps @ RPE 8, biceps curls

NOTES: 0.00%

0.00%
SCHEDULE & LOG - WEEK

HOW TO USE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX FOLLOWING THE SCHEDULE

There are seven weeks in this prog

0% 0 LBS
seven weeks. For each week in the
your three workout days with three
0% 0 LBS

0% 0 LBS LOGGING YOUR DATA

As you work through the three exe

0% 0 LBS

WEIGHT: Enter the weight you u

 WEIGHT: Enter the weight you u
0% 0 LBS
REPS: Enter the number of reps
0% 0 LBS
RPE: Enter the RPE (Rated Perc
0% 0 LBS
INTENSITY: Calculated for you a

0% 0 LBS
TOTALS
0% 0 LBS
Your total wieght (tonnage), rep vo
0% 0 LBS
 EXERCISE 2
COMPETITION PRESS

METHOD: Press with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 2 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 ^2+VLOOKUP(2,
tblRPECoefficien
0 WEIGHT 0 lbs 0 lbs
tWithoutColumn
Headers,2,0)*M
29+VLOOKUP(3,
tblRPECoefficien
tWithoutColumn
Headers,2,0)),0)
:
 EXERCISE 2
SUPPLEMENTAL SQUAT - METHOD 1

METHOD: Romanian deadlifts

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 2
SUPPLEMENTAL BENCH - METHOD 1

METHOD: Close Grip Incline Bench

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 2

Upper back work

METHOD: 7 minutes upper back work AMRAP

NOTES: 0.00%
ss downs 1x/wk
s
EEK 1

ULE

this program. There are seven schedules with logs for your data in this template for each o
eek in the program, you will work out three days out of each week. The schedule is broken d
with three different types of exercises to work through for each day.

three exercises for each day, record the following data for each set in the tables under that

ght you used for the current exercise and set.

 EXERCISE 3
SUPPLEMENTAL DEAD LIFT - METHOD

METHOD: Pendlay Row

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL BENCH - METHOD 2

METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Leg Press or Belt Squat or SSB Squat or HBBS

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 3

Ab work

METHOD: 7 min ab work AMRAP

NOTES: 0.00%
 Help

ata in this template for each of the

week. The schedule is broken down into
ch day.

ch set in the tables under that exercise:

CISE 3
AD LIFT - METHOD 2

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
BENCH - METHOD 2

or Bench Press, Touch & Go

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
SQUAT - METHOD 2

uat or SSB Squat or HBBS

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
 0

CISE 3

work

AP
 TOTALS BY EXERCISE
2 TOTALS

EXERCISE WEIGHT REPS

COMPETITION BENCH: 0 LBS 0 REPS

COMPETITION DEAD LIFT: 0 LBS 0 REPS

COMPETITION PRESS: 0 LBS 0 REPS

COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 2
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS

SUPPLEMENTAL DEAD LIFT -

0 LBS 0 REPS
METHOD 2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS

TOTALS: 0 LBS 0 REPS

 EXERCISE 1
COMPETITION SQUAT

METHOD: Squat with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y1

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION BENCH

METHOD: Bench with 1-Sec Pause

REST PERIODS: Max 4 Min for Sets at RPE Over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y2

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION DEAD LIFT

METHOD: Deadlift with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y3

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 WEIGHT 0 lbs 0 lbs

EXERCISE 1

Conditioning

METHOD: 30 min steady state @ RPE 6 2x/wk

NOTES: 0.00%
GPP

0.00%
G
Arm Work

3 sets of 12-15 reps @ RPE 8, triceps press downs

METHOD:
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

NOTES: 0.00%

0.00%
SCHEDULE & LOG - WEEK

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 EXERCISE 2
COMPETITION PRESS

METHOD: Press with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 ^2+VLOOKUP(2,
tblRPECoefficien
0 WEIGHT 0 lbs 0 lbs
tWithoutColumn
Headers,2,0)*M
29+VLOOKUP(3,
tblRPECoefficien
tWithoutColumn
Headers,2,0)),0)
:
 EXERCISE 2
SUPPLEMENTAL SQUAT - METHOD 1

METHOD: Romanian deadlifts

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 2
SUPPLEMENTAL BENCH - METHOD 1

METHOD: Close Grip Incline Bench

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 2

Upper back work

METHOD: 7 minutes upper back work AMRAP

NOTES: 0.00%
ss downs 2x/wk
s 2x/wk
EEK 2
 EXERCISE 3
SUPPLEMENTAL DEAD LIFT - METHOD

METHOD: Pendlay Row

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL BENCH - METHOD 2

METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Leg Press or Belt Squat or SSB Squat or HBBS

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 3

Ab work

METHOD: 7 min ab work AMRAP

NOTES: 0.00%
Help
CISE 3
AD LIFT - METHOD 2

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
BENCH - METHOD 2

or Bench Press, Touch & Go

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
SQUAT - METHOD 2

uat or SSB Squat or HBBS

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
 0

CISE 3

work

AP
 TOTALS BY EXERCISE
3 TOTALS

EXERCISE WEIGHT REPS

COMPETITION BENCH: 0 LBS 0 REPS

COMPETITION DEAD LIFT: 0 LBS 0 REPS

COMPETITION PRESS: 0 LBS 0 REPS

COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 3
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS

SUPPLEMENTAL DEAD LIFT -

0 LBS 0 REPS
METHOD 2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS

TOTALS: 0 LBS 0 REPS

 EXERCISE 1
COMPETITION SQUAT

METHOD: Squat with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (75-79%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y1

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION BENCH

METHOD: Bench with 1-Sec Pause

REST PERIODS: Max 4 Min for Sets at RPE Over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y2

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION DEAD LIFT

METHOD: Deadlift with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y3

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 WEIGHT 0 lbs 0 lbs

EXERCISE 1

Conditioning

30 min steady state @ RPE 6 1x/wk

METHOD:
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

NOTES: 0.00%
GPP

0.00%
G
Arm Work

4 sets of 12-15 reps @ RPE 8, triceps press downs

METHOD:
4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

NOTES: 0.00%

0.00%
SCHEDULE & LOG - WEEK

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 EXERCISE 2
COMPETITION PRESS

METHOD: Press with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 ^2+VLOOKUP(2,
tblRPECoefficien
0 WEIGHT 0 lbs 0 lbs
tWithoutColumn
Headers,2,0)*M
29+VLOOKUP(3,
tblRPECoefficien
tWithoutColumn
Headers,2,0)),0)
:
 EXERCISE 2
SUPPLEMENTAL SQUAT - METHOD 1

METHOD: Romanian deadlifts

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 2
SUPPLEMENTAL BENCH - METHOD 1

METHOD: Incline bench, 2 ct paused

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 0 WEIGHT 0 lbs 0 lbs

EXERCISE 2

Upper back work

METHOD: 8 minutes upper back work AMRAP

est) 1x/wk

NOTES: 0.00%
ss downs 2x/wk
s 2x/wk
EEK 3
 EXERCISE 3
SUPPLEMENTAL DEAD LIFT - METHOD

METHOD: Pendlay Row

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL BENCH - METHOD 2

METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Leg Press or Belt Squat or SSB Squat or HBBS

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 3

Ab work

METHOD: 8 min ab work AMRAP

NOTES: 0.00%
Help
CISE 3
AD LIFT - METHOD 2

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
BENCH - METHOD 2

or Bench Press, Touch & Go

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
SQUAT - METHOD 2

uat or SSB Squat or HBBS

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
 0

CISE 3

work

AP
 TOTALS BY EXERCISE
4 TOTALS

EXERCISE WEIGHT REPS

COMPETITION BENCH: 0 LBS 0 REPS

COMPETITION DEAD LIFT: 0 LBS 0 REPS

COMPETITION PRESS: 0 LBS 0 REPS

COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 4
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS

SUPPLEMENTAL DEAD LIFT -

0 LBS 0 REPS
METHOD 2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS

TOTALS: 0 LBS 0 REPS

 EXERCISE 1
COMPETITION SQUAT

METHOD: Squat with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (75-79%) x 2 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y1

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION BENCH

METHOD: Bench with 1-Sec Pause

REST PERIODS: Max 4 Min for Sets at RPE Over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 2 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y2

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION DEAD LIFT

METHOD: Deadlift with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 2 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y3

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 WEIGHT 0 lbs 0 lbs

EXERCISE 1

Conditioning

30 min steady state @ RPE 6 1x/wk

METHOD:
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

NOTES: 0.00%
GPP

0.00%
G
Arm Work

4 sets of 12-15 reps @ RPE 8, triceps press downs

METHOD:
4 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk

NOTES: 0.00%

0.00%
SCHEDULE & LOG - WEEK

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 EXERCISE 2
COMPETITION PRESS

METHOD: Press with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 6 Reps @ 6 RPE (68%)

REPS & RPE: • 6 Reps @ 7 RPE (73%)
• 6 Reps @ 8 RPE (78%) x 2 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 ^2+VLOOKUP(2,
tblRPECoefficien
0 WEIGHT 0 lbs 0 lbs
tWithoutColumn
Headers,2,0)*M
29+VLOOKUP(3,
tblRPECoefficien
tWithoutColumn
Headers,2,0)),0)
:
 EXERCISE 2
SUPPLEMENTAL SQUAT - METHOD 1

METHOD: Romanian deadlifts

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 2 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 2
SUPPLEMENTAL BENCH - METHOD 1

METHOD: Incline bench, 2 ct paused

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 2 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 0 WEIGHT 0 lbs 0 lbs

EXERCISE 2

Upper back work

METHOD: 8 minutes upper back work AMRAP

est) 1x/wk

NOTES: 0.00%
ss downs 2x/wk
s 2x/wk
EEK 4
 EXERCISE 3
SUPPLEMENTAL DEAD LIFT - METHOD

METHOD: Pendlay Row

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL BENCH - METHOD 2

METHOD: DB Flat Bench Press or Bench Press, Touch & Go

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL SQUAT - METHOD 2

METHOD: Leg Press or Belt Squat or SSB Squat or HBBS

REST PERIODS: See Myorep description

• 14-16 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 3

Ab work

METHOD: 8 min ab work AMRAP

NOTES: 0.00%
Help
CISE 3
AD LIFT - METHOD 2

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
BENCH - METHOD 2

or Bench Press, Touch & Go

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
SQUAT - METHOD 2

uat or SSB Squat or HBBS

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
 0

CISE 3

work

AP
 TOTALS BY EXERCISE
5 TOTALS

EXERCISE WEIGHT REPS

COMPETITION BENCH: 0 LBS 0 REPS

COMPETITION DEAD LIFT: 0 LBS 0 REPS

COMPETITION PRESS: 0 LBS 0 REPS

COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 5
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS

SUPPLEMENTAL DEAD LIFT -

0 LBS 0 REPS
METHOD 2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS

TOTALS: 0 LBS 0 REPS

 EXERCISE 1
COMPETITION SQUAT

METHOD: Squat with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y1

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION BENCH

METHOD: Bench with 1-Sec Pause

REST PERIODS: Max 4 Min for Sets at RPE Over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y2

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION DEAD LIFT

METHOD: Deadlift with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y3

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 WEIGHT 0 lbs 0 lbs

EXERCISE 1

Conditioning

35 min steady state @ RPE 6 1x/wk

METHOD:
24 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

NOTES: 0.00%
GPP

0.00%
G
Arm Work

4 sets of 12-15 reps @ RPE 8, triceps press downs

METHOD:
4 sets of 12-15 reps @ RPE 8, biceps curls 3x/wk

NOTES: 0.00%

0.00%
SCHEDULE & LOG - WEEK

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 EXERCISE 2
COMPETITION PRESS

METHOD: Press with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 ^2+VLOOKUP(2,
tblRPECoefficien
0 WEIGHT 0 lbs 0 lbs
tWithoutColumn
Headers,2,0)*M
29+VLOOKUP(3,
tblRPECoefficien
tWithoutColumn
Headers,2,0)),0)
:
 EXERCISE 2
SUPPLEMENTAL SQUAT - METHOD 1

METHOD: Stiff-legged deadlifts

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 4 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 2
SUPPLEMENTAL BENCH - METHOD 1

METHOD: Incline bench, touch & go

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 4 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 0 WEIGHT 0 lbs 0 lbs

EXERCISE 2

Upper back work

METHOD: 9 minutes upper back work AMRAP

est) 1x/wk

NOTES: 0.00%
ss downs 3x/wk
s 3x/wk
EEK 5
 EXERCISE 3
SUPPLEMENTAL DEAD LIFT - METHOD

METHOD: Pendlay Row

REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL BENCH - METHOD 2

DB Incline-Bench Press or Close-Grip Bench Press w

METHOD:
Barbell

REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL SQUAT - METHOD 2

DB Incline-Bench Press or Close-Grip Bench Press w

METHOD:
Barbell

REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 3

Ab work

METHOD: 9 min ab work AMRAP

NOTES: 0.00%
Help
CISE 3
AD LIFT - METHOD 2

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
BENCH - METHOD 2

ess or Close-Grip Bench Press with

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
SQUAT - METHOD 2

ess or Close-Grip Bench Press with

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
 0

CISE 3

work

AP
 TOTALS BY EXERCISE
6 TOTALS

EXERCISE WEIGHT REPS

COMPETITION BENCH: 0 LBS 0 REPS

COMPETITION DEAD LIFT: 0 LBS 0 REPS

COMPETITION PRESS: 0 LBS 0 REPS

COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 6
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS

SUPPLEMENTAL DEAD LIFT -

0 LBS 0 REPS
METHOD 2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS

TOTALS: 0 LBS 0 REPS

 EXERCISE 1
COMPETITION SQUAT

METHOD: Squat with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y1

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION BENCH

METHOD: Bench with 1-Sec Pause

REST PERIODS: Max 4 Min for Sets at RPE Over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y2

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION DEAD LIFT

METHOD: Deadlift with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y3

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 WEIGHT 0 lbs 0 lbs

EXERCISE 1

Conditioning

35 min steady state @ RPE 6 1x/wk

METHOD:
24 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

NOTES: 0.00%
GPP

0.00%
G
Arm Work

4 sets of 12-15 reps @ RPE 8, triceps press downs

METHOD:
4 sets of 12-15 reps @ RPE 8, biceps curls 3x/wk

NOTES: 0.00%

0.00%
SCHEDULE & LOG - WEEK

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 EXERCISE 2
COMPETITION PRESS

METHOD: Press with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 ^2+VLOOKUP(2,
tblRPECoefficien
0 WEIGHT 0 lbs 0 lbs
tWithoutColumn
Headers,2,0)*M
29+VLOOKUP(3,
tblRPECoefficien
tWithoutColumn
Headers,2,0)),0)
:
 EXERCISE 2
SUPPLEMENTAL SQUAT - METHOD 1

METHOD: Stiff-legged deadlifts

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 4 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 2
SUPPLEMENTAL BENCH - METHOD 1

METHOD: Incline bench, touch & go

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 4 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 0 WEIGHT 0 lbs 0 lbs

EXERCISE 2

Upper back work

METHOD: 10 minutes upper back work AMRAP

est) 1x/wk

NOTES: 0.00%
ss downs 3x/wk
s 3x/wk
EEK 6
 EXERCISE 3
SUPPLEMENTAL DEAD LIFT - METHOD

METHOD: Pendlay Row

REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL BENCH - METHOD 2

DB Incline-Bench Press or Close-Grip Bench Press w

METHOD:
Barbell

REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 3
OD 1 SUPPLEMENTAL SQUAT - METHOD 2

DB Incline-Bench Press or Close-Grip Bench Press w

METHOD:
Barbell

REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs

EXERCISE 3

Ab work

METHOD: 10 min ab work AMRAP

NOTES: 0.00%
Help
CISE 3
AD LIFT - METHOD 2

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
BENCH - METHOD 2

ess or Close-Grip Bench Press with

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0
CISE 3
SQUAT - METHOD 2

ess or Close-Grip Bench Press with

tion

PE

INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
 0

CISE 3

work

RAP
 TOTALS BY EXERCISE
7 TOTALS

EXERCISE WEIGHT REPS

COMPETITION BENCH: 0 LBS 0 REPS

COMPETITION DEAD LIFT: 0 LBS 0 REPS

COMPETITION PRESS: 0 LBS 0 REPS

COMPETITION SQUAT: 0 LBS 0 REPS

WEEK 7
SUPPLEMENTAL BENCH - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS

SUPPLEMENTAL DEAD LIFT -

0 LBS 0 REPS
METHOD 2:

SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS

SUPPLEMENTAL SQUAT - METHOD 2: 0 LBS 0 REPS

TOTALS: 0 LBS 0 REPS

 EXERCISE 1
COMPETITION SQUAT

METHOD: Squat with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y1

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION BENCH

METHOD: Bench with 1-Sec Pause

REST PERIODS: Max 4 Min for Sets at RPE Over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y2

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
COMPETITION DEAD LIFT

METHOD: Deadlift with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

SET WEIGHT REPS RPE

SET 1

SET 2
Y3

SET 3
DAY
SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 WEIGHT 0 lbs 0 lbs

EXERCISE 1

Conditioning

35 min steady state @ RPE 6 1x/wk

METHOD:
24 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

NOTES: 0.00%
GPP

0.00%
G
Arm Work

5 sets of 12-15 reps @ RPE 8, triceps press downs

METHOD:
5 sets of 12-15 reps @ RPE 8, biceps curls 3x/wk

NOTES: 0.00%

0.00%
SCHEDULE & LOG - WEEK

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 EXERCISE 2
COMPETITION PRESS

METHOD: Press with belt

REST PERIODS: Max 4 min for sets at RPE over 7

• 1 Reps @ 8 RPE (90-93%)

REPS & RPE:
• 6 Reps @ 8 RPE (75-80%) x 3 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 ^2+VLOOKUP(2,
tblRPECoefficien
0 WEIGHT 0 lbs 0 lbs
tWithoutColumn
Headers,2,0)*M
29+VLOOKUP(3,
tblRPECoefficien
tWithoutColumn
Headers,2,0)),0)
:
 EXERCISE 2
SUPPLEMENTAL SQUAT - METHOD 1

METHOD: Stiff-legged deadlifts

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 4 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs 0 lbs
 EXERCISE 2
SUPPLEMENTAL BENCH - METHOD 1

METHOD: Incline bench, touch & go

REST PERIODS: Max 3-5 min for sets at RPE over 7

• 8 Reps @ 6 RPE (68%)

REPS & RPE: • 8 Reps @ 7 RPE (73%)
• 8 Reps @ 8 RPE (78%) x 4 Sets

INTENSITY SET WEIGHT REPS RPE

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

WEIGHT: 0 LBS
 0 WEIGHT 0 lbs 0 lbs

EXERCISE 2

Upper back work

METHOD: 10 minutes upper back work AMRAP

est) 1x/wk

NOTES: 0.00%
ss downs 3x/wk
s 3x/wk
WEEK 7
E2 EXERCISE 3
SS SUPPLEMENTAL DEAD LIFT - METHOD

METHOD: Pendlay Row

REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
ets • 3-5 Reps

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

S REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs
E2 EXERCISE 3
METHOD 1 SUPPLEMENTAL BENCH - METHOD

DB Incline-Bench Press or Close-Grip Bench

METHOD:
with Barbell

7 REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

S REPS: 0 REPS

WEIGHT: 0 LBS
0 WEIGHT 0 lbs
E2 EXERCISE 3
METHOD 1 SUPPLEMENTAL SQUAT - METHOD

DB Incline-Bench Press or Close-Grip Bench

METHOD:
with Barbell

7 REST PERIODS: See Myorep description

• 12-15 Reps @ 8 RPE

REPS & RPE:
• 3-5 Reps

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

FATIGUE: 0%

AVERAGE
0%
INTENSITY:

S REPS: 0 REPS

WEIGHT: 0 LBS
 0 WEIGHT 0 lbs

E2 EXERCISE 3

k Ab work

AP METHOD: 10 min ab work AMRAP

NOTES: 0.00%
Help
CISE 3
D LIFT - METHOD 2

iption

RPE

RPE INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0 lbs ###
CISE 3
ENCH - METHOD 2

Press or Close-Grip Bench Press

iption

RPE

RPE INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
0 lbs ###
CISE 3
QUAT - METHOD 2

Press or Close-Grip Bench Press

iption

RPE

RPE INTENSITY
0 LBS

0%

0%

0 REPS

0 LBS
 0 lbs ###

CISE 3

ork

MRAP