Strength I Kilos

Powerlifting I Templa
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into br
2) Look over the help tab.
3) Enter Sunday's date for the week you will be starting this template in the highlighte
4) Email your coach or info@barbellmedicine.com if you have any problems!
Version 3.0
3.24.2019
werlifting I Template (Pounds)
outu.be/jXaujU2qvws (copy and paste into browser).
will be starting this template in the highlighted cell to the RIGHT
dicine.com if you have any problems!

Date
###
Version 3.0
3.24.2019
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 R
calculate your estimated one-rep max. Enter your number beneath the corresponding REPS column header contai
which you wish 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 th
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highes
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE
KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ONE REP MAX
0.0 kgs
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 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
9.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ALCULATORS Help
RPE (Rated Perceived Exertion) and number of reps.
le number on the row corresponding with the RPE for which you wish to
the corresponding REPS column header containing the number of reps for
8 reps at 9 RPE, you would enter a number in the highlighted box.
ne-rep max will be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs
REP MAX
0.0 kgs
will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
you would refer to the highlighted box.
8 REPS 9 REPS 10 REPS
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

Date Day Weight (lb)
December
Fat Carb Protein Calories Weight (Kg)
Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)
12/1/2018 Sunday 0 0
12/2/2018 Monday 0 0
12/3/2018 Tuesday 0 0
12/4/2018 Wednesday 0 0
12/5/2018 Thursday 0 0
12/6/2018 Friday 0 0
12/7/2018 Saturday 0 0
12/8/2018 Sunday 0 0
12/9/2018 Monday 0 0
12/10/2018 Tuesday 0 0
12/11/2018 Wednesday 0 0
12/12/2018 Thursday 0 0
12/13/2018 Friday 0 0
12/14/2018 Saturday 0 0
12/15/2018 Sunday 0 0
12/16/2018 Monday 0 0
12/17/2018 Tuesday 0 0
12/18/2018 Wednesday 0 0
12/19/2018 Thursday 0 0
12/20/2018 Friday 0 0
12/21/2018 Saturday 0 0
12/22/2018 Sunday 0 0
12/23/2018 Monday 0 0
12/24/2018 Tuesday 0 0
12/25/2018 Wednesday 0 0
12/26/2018 Thursday 0 0
12/27/2018 Friday 0 0
12/28/2018 Saturday 0 0
12/29/2018 Sunday 0 0
12/30/2018 Monday 0 0
12/31/2018 Tuesday 0 0
Month's average Weight #DIV/0! Month's average cals 0
March
3/1/2019 Saturday 0 0
3/2/2019 Sunday 0 0
3/3/2019 Monday 0 0
3/4/2019 Tuesday 0 0
3/5/2019 Wednesday 0 0
3/6/2019 Thursday 0 0
3/7/2019 Friday 0 0
3/8/2019 Saturday 0 0
3/9/2019 Sunday 0 0
3/10/2019 Monday 0 0
3/11/2019 Tuesday 0 0
3/12/2019 Wednesday 0 0
3/13/2019 Thursday 0 0
3/14/2019 Friday 0 0
3/15/2019 Saturday 0 0
3/16/2019 Sunday 0 0
3/17/2019 Monday 0 0
3/18/2019 Tuesday 0 0
3/19/2019 Wednesday 0 0
3/20/2019 Thursday 0 0
3/21/2019 Friday 0 0
3/22/2019 Saturday 0 0
3/23/2019 Sunday 0 0
3/24/2019 Monday 0 0
3/25/2019 Tuesday 0 0
3/26/2019 Wednesday 0 0
3/27/2019 Thursday 0 0
3/28/2019 Friday 0 0
3/29/2019 Saturday 0 0
3/30/2019 Sunday 0 0
3/31/2019 Monday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
June
6/1/2019 Sunday 0 0
6/2/2019 Monday 0 0
6/3/2019 Tuesday 0 0
6/5/2019 Thursday 0 0
6/6/2019 Friday 0 0
6/7/2019 Saturday 0 0
6/8/2019 Sunday 0 0
6/9/2019 Monday 0 0
6/10/2019 Tuesday 0 0
6/11/2019 Wednesday 0 0
6/12/2019 Thursday 0 0
6/13/2019 Friday 0 0
6/14/2019 Saturday 0 0
6/15/2019 Sunday 0 0
6/16/2019 Monday 0 0
6/17/2019 Tuesday 0 0
6/18/2019 Wednesday 0 0
6/19/2019 Thursday 0 0
6/20/2019 Friday 0 0
6/21/2019 Saturday 0 0
6/22/2019 Sunday 0 0
6/23/2019 Monday 0 0
6/24/2019 Tuesday 0 0
6/25/2019 Wednesday 0 0
6/26/2019 Thursday 0 0
6/27/2019 Friday 0 0
6/28/2019 Saturday 0 0
6/29/2019 Sunday 0 0
6/30/2019 Monday 0 0
0 0
Last Month's ^^
September
9/1/2019 Monday 0 0
9/2/2019 Tuesday 0 0
9/4/2019 Thursday 0 0
9/5/2019 Friday 0 0
9/6/2019 Saturday 0 0
9/7/2019 Sunday 0 0
9/8/2019 Monday 0 0
9/9/2019 Tuesday 0 0
9/10/2019 Wednesday 0 0
9/11/2019 Thursday 0 0
9/12/2019 Friday 0 0
9/13/2019 Saturday 0 0
9/14/2019 Sunday 0 0
9/15/2019 Monday 0 0
9/16/2019 Tuesday 0 0
9/17/2019 Wednesday 0 0
9/18/2019 Thursday 0 0
9/19/2019 Friday 0 0
9/20/2019 Saturday 0 0
9/21/2019 Sunday 0 0
9/22/2019 Monday 0 0
9/23/2019 Tuesday 0 0
9/24/2019 Wednesday 0 0
9/25/2019 Thursday 0 0
9/26/2019 Friday 0 0
9/27/2019 Saturday 0 0
9/28/2019 Sunday 0 0
9/29/2019 Monday 0 0
9/30/2019 Tuesday 0 0
0 0
Last Month's ^^
December
12/1/2019 Monday 0 0
12/2/2019 Tuesday 0 0
12/3/2019 Wednesday 0 0
12/4/2019 Thursday 0 0
12/5/2019 Friday 0 0
12/6/2019 Saturday 0 0
12/7/2019 Sunday 0 0
12/8/2019 Monday 0 0
12/9/2019 Tuesday 0 0
12/10/2019 Wednesday 0 0
12/11/2019 Thursday 0 0
12/12/2019 Friday 0 0
12/13/2019 Saturday 0 0
12/14/2019 Sunday 0 0
12/15/2019 Monday 0 0
12/16/2019 Tuesday 0 0
12/17/2019 Wednesday 0 0
12/18/2019 Thursday 0 0
12/19/2019 Friday 0 0
12/20/2019 Saturday 0 0
12/21/2019 Sunday 0 0
12/22/2019 Monday 0 0
12/23/2019 Tuesday 0 0
12/24/2019 Wednesday 0 0
12/25/2019 Thursday 0 0
12/26/2019 Friday 0 0
12/27/2019 Saturday 0 0
12/28/2019 Sunday 0 0
12/29/2019 Monday 0 0
12/30/2019 Tuesday 0 0
12/31/2019 Wednesday 0 0
Last Month's ^^
ber
Weight Average Conditioning (GPP frequency and intervals) Date Day Weight (lb) Fat
Jan
Conditioning (GPP
Weight Average frequency and Date Day Weight (lb) Fat
intervals)
1/1/2019 Wednesday
1/2/2019 Thursday
1/3/2019 Friday
1/4/2019 Saturday
1/5/2019 Sunday
1/6/2019 Monday
0 1/7/2019 Tuesday
1/8/2019 Wednesday
1/9/2019 Thursday
1/10/2019 Friday
1/11/2019 Saturday
1/12/2019 Sunday
1/13/2019 Monday
0 1/14/2019 Tuesday
1/15/2019 Wednesday
1/16/2019 Thursday
1/17/2019 Friday
1/18/2019 Saturday
1/19/2019 Sunday
1/20/2019 Monday
0 1/21/2019 Tuesday
1/22/2019 Wednesday
1/23/2019 Thursday
1/24/2019 Friday
1/25/2019 Saturday
1/26/2019 Sunday
1/27/2019 Monday
0 1/28/2019 Tuesday
1/29/2019 Wednesday
1/30/2019 Thursday
1/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^
h A
Conditioning (GPP
intervals)
4/1/2019 Tuesday
4/2/2019 Wednesday
4/3/2019 Thursday
4/4/2019 Friday
4/5/2019 Saturday
4/6/2019 Sunday
0 4/7/2019 Monday
4/8/2019 Tuesday
4/9/2019 Wednesday
4/10/2019 Thursday
4/11/2019 Friday
4/12/2019 Saturday
4/13/2019 Sunday
0 4/14/2019 Monday
4/15/2019 Tuesday
4/16/2019 Wednesday
4/17/2019 Thursday
4/18/2019 Friday
4/19/2019 Saturday
4/20/2019 Sunday
0 4/21/2019 Monday
4/22/2019 Tuesday
4/23/2019 Wednesday
4/24/2019 Thursday
4/25/2019 Friday
4/26/2019 Saturday
4/27/2019 Sunday
0 4/28/2019 Monday
4/29/2019 Tuesday
4/30/2019 Wednesday

Last Month's ^^
J
Conditioning (GPP
intervals)
7/1/2019 Tuesday
7/2/2019 Wednesday
7/3/2019 Thursday
7/4/2019 Friday
7/5/2019 Saturday
7/6/2019 Sunday
0 7/7/2019 Monday
7/8/2019 Tuesday
7/9/2019 Wednesday
7/10/2019 Thursday
7/11/2019 Friday
7/12/2019 Saturday
7/13/2019 Sunday
0 7/14/2019 Monday
7/15/2019 Tuesday
7/16/2019 Wednesday
7/17/2019 Thursday
7/18/2019 Friday
7/19/2019 Saturday
7/20/2019 Sunday
0 7/21/2019 Monday
7/22/2019 Tuesday
7/23/2019 Wednesday
7/24/2019 Thursday
7/25/2019 Friday
7/26/2019 Saturday
7/27/2019 Sunday
0 7/28/2019 Monday
7/29/2019 Tuesday
7/30/2019 Wednesday
7/31/2019 Thursday
Last Month's ^^
ber Oct
Conditioning (GPP
intervals)
10/1/2019 Wednesday
10/2/2019 Thursday
10/3/2019 Friday
10/4/2019 Saturday
10/5/2019 Sunday
10/6/2019 Monday
0 10/7/2019 Tuesday
10/8/2019 Wednesday
10/9/2019 Thursday
10/10/2019 Friday
10/11/2019 Saturday
10/12/2019 Sunday
10/13/2019 Monday
0 10/14/2019 Tuesday
10/15/2019 Wednesday
10/16/2019 Thursday
10/17/2019 Friday
10/18/2019 Saturday
10/19/2019 Sunday
10/20/2019 Monday
0 10/21/2019 Tuesday
10/23/2019 Thursday
10/24/2019 Friday
10/25/2019 Saturday
10/26/2019 Sunday
10/27/2019 Monday
0 10/28/2019 Tuesday
10/30/2019 Thursday
10/31/2019 Friday
Last Month's ^^
ber
Conditioning (GPP
Weight Average frequency and
intervals)
0
0
January
Carb Protein Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Carb Protein CaloriesWeight (Kg)
intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^
April
Conditioning (GPP
intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
July
Conditioning (GPP
intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
October
Conditioning (GPP
intervals)
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
Date Day Weight (lb)
February
Fat Carb Protein Calories Weight (Kg)
2/1/2019 Saturday 0 0
2/2/2019 Sunday 0 0
2/3/2019 Monday 0 0
2/4/2019 Tuesday 0 0
2/6/2019 Thursday 0 0
2/7/2019 Friday 0 0
2/8/2019 Saturday 0 0
2/9/2019 Sunday 0 0
2/10/2019 Monday 0 0
2/11/2019 Tuesday 0 0
2/12/2019 Wednesday 0 0
2/13/2019 Thursday 0 0
2/14/2019 Friday 0 0
2/15/2019 Saturday 0 0
2/16/2019 Sunday 0 0
2/17/2019 Monday 0 0
2/18/2019 Tuesday 0 0
2/19/2019 Wednesday 0 0
2/20/2019 Thursday 0 0
2/21/2019 Friday 0 0
2/22/2019 Saturday 0 0
2/23/2019 Sunday 0 0
2/24/2019 Monday 0 0
2/25/2019 Tuesday 0 0
2/26/2019 Wednesday 0 0
2/27/2019 Thursday 0 0
2/28/2019 Friday 0 0

Last Month's ^^
May
5/1/2019 Thursday 0 0
5/2/2019 Friday 0 0
5/3/2019 Saturday 0 0
5/4/2019 Sunday 0 0
5/5/2019 Monday 0 0
5/6/2019 Tuesday 0 0
5/8/2019 Thursday 0 0
5/9/2019 Friday 0 0
5/10/2019 Saturday 0 0
5/11/2019 Sunday 0 0
5/12/2019 Monday 0 0
5/13/2019 Tuesday 0 0
5/14/2019 Wednesday 0 0
5/15/2019 Thursday 0 0
5/16/2019 Friday 0 0
5/17/2019 Saturday 0 0
5/18/2019 Sunday 0 0
5/19/2019 Monday 0 0
5/20/2019 Tuesday 0 0
5/21/2019 Wednesday 0 0
5/22/2019 Thursday 0 0
5/23/2019 Friday 0 0
5/24/2019 Saturday 0 0
5/25/2019 Sunday 0 0
5/26/2019 Monday 0 0
5/27/2019 Tuesday 0 0
5/28/2019 Wednesday 0 0
5/29/2019 Thursday 0 0
5/30/2019 Friday 0 0
5/31/2019 Saturday 0 0
Last Month's ^^
August
8/1/2019 Friday 0 0
8/2/2019 Saturday 0 0
8/3/2019 Sunday 0 0
8/4/2019 Monday 0 0
8/5/2019 Tuesday 0 0
8/7/2019 Thursday 0 0
8/8/2019 Friday 0 0
8/9/2019 Saturday 0 0
8/10/2019 Sunday 0 0
8/11/2019 Monday 0 0
8/12/2019 Tuesday 0 0
8/13/2019 Wednesday 0 0
8/14/2019 Thursday 0 0
8/15/2019 Friday 0 0
8/16/2019 Saturday 0 0
8/17/2019 Sunday 0 0
8/18/2019 Monday 0 0
8/19/2019 Tuesday 0 0
8/20/2019 Wednesday 0 0
8/21/2019 Thursday 0 0
8/22/2019 Friday 0 0
8/23/2019 Saturday 0 0
8/24/2019 Sunday 0 0
8/25/2019 Monday 0 0
8/26/2019 Tuesday 0 0
8/27/2019 Wednesday 0 0
8/28/2019 Thursday 0 0
8/29/2019 Friday 0 0
8/30/2019 Saturday 0 0
8/31/2019 Sunday 0 0
Last Month's ^^
November
11/1/2019 Saturday 0 0
11/2/2019 Sunday 0 0
11/3/2019 Monday 0 0
11/4/2019 Tuesday 0 0
11/5/2019 Wednesday 0 0
11/6/2019 Thursday 0 0
11/7/2019 Friday 0 0
11/8/2019 Saturday 0 0
11/9/2019 Sunday 0 0
11/10/2019 Monday 0 0
11/11/2019 Tuesday 0 0
11/12/2019 Wednesday 0 0
11/13/2019 Thursday 0 0
11/14/2019 Friday 0 0
11/15/2019 Saturday 0 0
11/16/2019 Sunday 0 0
11/17/2019 Monday 0 0
11/18/2019 Tuesday 0 0
11/19/2019 Wednesday 0 0
11/20/2019 Thursday 0 0
11/21/2019 Friday 0 0
11/22/2019 Saturday 0 0
11/23/2019 Sunday 0 0
11/24/2019 Monday 0 0
11/25/2019 Tuesday 0 0
11/26/2019 Wednesday 0 0
11/27/2019 Thursday 0 0
11/28/2019 Friday 0 0
11/29/2019 Saturday 0 0
11/30/2019 Sunday 0 0
0 0
Last Month's ^^
ry
Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
intervals)
0
0
Conditioning (GPP
intervals)
0
0
0
t
Conditioning (GPP
intervals)
0
0
0
ber
Conditioning (GPP
intervals)
0
0
0
Exercise Slot 1
Squat with belt 0.0 kgs
Exercise Slot 1 e1RM 0.0 kgs
Squat with belt 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
Squat
0.8 kgs with belt 0.0 kgs 0.0 kgs
Squat
Squat
Squat
Squat
Squat
Squat with belt
0.2 kgs
0.0 kgs 0.0 kgs
0.1 kgs
#REF! #REF! #REF!
0.0 kgs
Squat #REF!
Squat Squat Squat Squat #REF!
Squat Squat Squat Squat #REF!
Squat Squat Squat #REF! #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Competition Bench (1ct pause) 0.0 kgs 0.0 kgs
Exercise Slot 4 e1RM
1.0 kgs
Competition Bench (1ct pause)
0.9 kgs
0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
0.6 kgs
0.5 kgs
1.0 kgs
0.9 kgs
Competition
0.8 Bench
kgs (1ct pause) 0.0 kgs 0.0 kgs
Competition
0.7 Bench
0.6 kgs
0.5 kgs
0.4 kgs
0.3 kgs
0.0 kgs 0.0 kgs
Competition
0.2 Bench
Competition
0.1 Bench
0.0 kgs
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 7
Deadlift with belt 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
Deadlift with
0.7 kgs belt 0.0 kgs 0.0 kgs
Deadlift with
Deadlift with
Deadlift with
0.4 kgs
belt 0.0 kgs 0.0 kgs
0.3 kgs
0.2 kgs
0.1 kgs #REF! #REF! #REF!
0.0 kgs
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
0.3 kgs
0.2 kgs
0.1 kgs
0.0 kgs #REF! #REF! #REF!

Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF!
with belt #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with #REF!
belt with belt with belt
#REF! #REF! #REF!
Exercise Slot 10
None 0.0 kgs 0.0 kgs
1.0 kgs None 0.0 kgs 0.0 kgs
0.7 kgs
0.6 kgs
0.5 kgs
#REF! #REF! #REF!
0.1 kgs
#REF! #REF! #REF!
0.0 kgs
#REF! #REF! #REF!
None None None None None None None None None None None None #REF! #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.00% Touch
0.8 kgs n Go bench 0.0 kgs 0.0 kgs
0.00% Touch
0.00% Touch
0.5 kgs
0.4 kgs
0.3 kgs
0.00% Touch
#REF! 0.1 kgs #REF! #REF! #REF!
at Squat #REF! #REF!
#REF! #REF! #REF!
0.0 kgs #REF!
#REF! #REF!
belt with belt
#REF! Touch#REF!
n Touch n Touch n Touch n #REF!Touch n Touch n Touch n Touch#REF!
n Touch n Touch n Touch n Touch n
Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench
#REF!
#REF! #REF! #REF! #REF!

Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
Overload Squat Exercise Slot 5 e1RM
0% 0.0 kgs 0.0 kgs

1.0 kgs
squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a h
0.8 kgs
0.6 kgs
Overload Squat 0.4 kgs
0% 0.0 kgs 0.0 kgs

0.2 kgs
0.0 kgs
Overload Squat
0% 0.0 kgs 0.0 kgs
1.0 kgs
0.8 kgs
0.6 kgs
0.4 kgs
0.2 kgs
0.0 kgs
Overload Squat
0% 0.0 kgs 0.0 kgs
0% 2ct paused squat 0.0 kgs 0.0 kgs
0% Pin Squat 0.0 kgs 0.0 kgs
Exercise Slot 8
Overload Bench 1 Exercise Slot 8 e1RM
0% 0.0 kgs 0.0 kgs 1.0 kgs
nch w/ bands, to floor press or board press, but Overload

all are good options. Use the same variation each week.the slingshot bench to bench
0.8 kgs
Bench 1 0.6 kgs
0% 0.0 kgs 0.0 kgs

0.4 kgs
0.2 kgs

all are good options. Use the same variation each week.the slingshot bench to bench
0.0 kgs
Bench 1
0% 0.0 kgs 0.0 kgs
all are good options.
Bench 1 Use the same variation each week.the slingshot bench to bench
0% 0.0 kgs 0.0 kgs
nch w/ bands, to floor press or board press, but all are good options. Use the same variation each week.the slingshot bench to bench
0% 2ct paused bench 0.0 kgs 0.0 kgs
0% Pin bench 0.0 kgs 0.0 kgs
ft Deadlift #REF! #REF! #REF! #REF!

lt with belt
ft Deadlift #REF! #REF! #REF! #REF!
lt with belt #REF! #REF! #REF! #REF!
Exercise Slot 11
0% None 0.0 kgs 0.0 kgs
0% 1.0 kgs None 0.0 kgs 0.0 kgs
0% 0.7 kgs
0.6 kgs
0% 0.2 kgs
0.1 kgs
0.0 kgs
None #REF! #REF! #REF! #REF! None None None None None None None None None None None None #REF! #REF! #REF! #REF!
Exercise Slot 3
Overload Deadlift
0.00% 0.0 kgs 0.0 kgs
chain weight), to mid shin rack or block pullsOverload
to trap bar DL or alternate stance
Deadlift DL.Use
Exercise Slot 3the same variation
e1RM each week. If you have a
0.00% 1.0 kgs 0.0 kgs 0.0 kgs
to trap bar DL or alternate stance DL.Use the same variation
Deadlift each week. If you have a
0.00% 0.9 kgs 0.0 kgs 0.0 kgs
to trap bar DL or
Deadlift alternate stance DL.Use the same variation each week. If you have a
0.00% 0.8 kgs 0.0 kgs 0.0 kgs
chain weight), to mid shin rack or block pulls to trap bar DL or alternate stance DL.Use the same variation each week. If you have a
0.00% 2 count paused
0.7 kgs deadlift @ 1" off floor
0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs
0.00% 0.3 kgs2" deficit DL 0.0 kgs 0.0 kgs
Ove Ove Ove Ove 2 count 2 count 2 count 2 count 2" 2" 2" 2" #REF! #REF! #REF! #REF!
#REF! #REF! paused #REF! #REF!
paused paused paused deficit deficit deficit deficit
deadlift deadlift deadlift deadlift DL DL DL DL
#REF! #REF! @ 1" #REF!@ 1" @ 1" @ 1"
off floor off floor off floor off floor
#REF!
Touch n Touch n Touch n #REF!
Touch n #REF! #REF! #REF! #REF!
Go bench Go bench Go bench Go bench
Exercise Slot 6
0% Press, strict, no belt 0.0 kgs 0.0 kgs

1.0 kgs
0.8 kgs
0.6 kgs
0.0 Exercise Slot 6 e1RM

0.4 kgs
0% Press, strict, no belt kgs 0.0 kgs

0.2 kgs
0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0.6 kgs
1.0 kgs
0.8 kgs
0.6 kgs
0.4 kgs
0.2 kgs
0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0% Close
0.6 kgs grip floor press 0.0 kgs 0.0 kgs
0% Wide grip bench press
0.5 kgs 0.0 kgs 0.0 kgs
0% Close
0.3 kgs 0.0 kgs 0.0 kgs
0% Close
0.1 kgs 0.0 kgs 0.0 kgs
#REF! #REF!
Press, Press, Press, Press, Press, #REF!
Press, Close
strict, strict, strict, strict, strict, strict, grip
Wide
grip
Close
grip
#REF!
Wide
grip
Close
grip
Wide #REF! #REF! #REF! #REF!
grip
no belt no belt no belt no belt no belt no belt floor bench floor bench floor bench
#REF! #REF! #REF!press press press #REF!
press press press
Exercise Slot 9
1.0 kgs
0.8 kgs 0% 3-0-3 Tempo Squat 0.0 kgs 0.0 kgs
0.6 kgs
0.4 kgs
0.2 kgs
0.0 kgs
0% 3-0-3 Tempo Squat
Exercise
0.0 kgs
Slot 9 e1RM
0.0 kgs
1.0 kgs
0% 3-0-3 Tempo Squat 0.0 kgs 0.0 kgs
0.9 kgs
0.8 kgs
0% 0.7 Squat,
kgs no belt 0.0 kgs 0.0 kgs
0% 0.6 Squat,
0% 0.5 Squat,
0% 2ct
0.4 kgs paused squat 0.0 kgs 0.0 kgs
0% 2ct
0% 2ct
0% 2ct
3-0-3 3-0-3 3-0-3 3-0-3 5-3-0 Squat, Squat, Squat, 2ct 2ct 2ct 2ct #REF! #REF! #REF! #REF!
Tempo Tempo Tempo Tempo Tempo no belt no belt no belt paused paused paused paused
Squat Squat Squat Squat Squat squat squat squat squat
0.3 kgs
0.2 kgs
0.1 kgs
0.0 kgs
#REF! 3-0-3#REF!
3-0-3 3-0-3 3-0-3 5-3-0 #REF!
Squat, Squat, Squat, 2ct 2ct#REF!
2ct 2ct #REF! #REF! #REF! #REF!
Tempo Tempo Tempo Tempo Tempo no belt no belt no belt paused paused paused paused
#REF! Squat#REF!
Squat Squat Squat Squat #REF! #REF!
squat squat squat squat
1 Exercise Slot 12
0% None Exercise
0.0 kgs Slot 12 e1RM
0.0 kgs
0% 0.8 kgs
0.7 kgs
0% 0.3 kgs
0.2 kgs
None None #REF! #REF! #REF! #REF! None None None None None None None None None None None None #REF! #REF! #REF! #REF!
AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
" 2" #REF! #REF! #REF! #REF!
eficit deficit #REF! #REF! #REF! #REF!
DL DL
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
ose Wide #REF! #REF!#REF!
#REF! #REF!
ip grip
oor bench
ess press #REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
2ct #REF! #REF! #REF! #REF!
used paused
uat squat
2ct #REF! #REF!#REF!
#REF! #REF!
used paused
uat squat #REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
one None #REF! #REF! #REF! #REF!
#REF!
Avg Intensity
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Week
Exercise Two
3
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day
1
GPP
Notes
D
Exercise One
Exercise Two
5
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
6
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
7
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
8
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
9
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
10
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
11
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
12
Exercise Three
Notes
Supplement Day
1
Notes
D
Exercise One
Exercise Two
13
Exercise Three
Notes
Supplement Day
1
Notes
Day 1
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Squat with belt
•5 reps @ 9 (84% of 1RM)
•No Back off sets
Overload Deadlift
•4 reps @ 7 (81% of 1RM)
The overload deadlift is
•4 reps @ 8 (84% of 1RM)
Touch
equipment n Go bench
dependent. . I would
•4 reps @ 9 (86% of 1RM)
prefer the deadlift w/ mini bands
•No Back off sets
OR deadlift w/ chains (using
~20% 1RM in chain weight), to •5 reps @ 7 (79% of 1RM)
mid shin rack or block pulls to •5 reps @ 8 (81% of 1RM)
trap bar DL or alternate stance •5 reps @ 9 (84% of 1RM)
DL.Use the same variation each •No Back off sets
week. If you have a history of
low back pain issues with the
deadlift, consider preferentially
using the trap bar DL or sumo
DL.
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 2 sets @ 75-80% e1RM
(RPE 8-9)
Overload Deadlift • 1 rep @ RPE 8 (90-93% 1RM)
The overload deadlift is •4 reps @ RPE 9 ( ~86% e1RM)
Touch
dependent. . I would •-5% from 4 reps @ RPE 9 x 4
prefer the deadlift w/ mini bands reps until @ 9 again (cap at 2
OR deadlift w/ chains (using sets of 4)
•5 reps @ RPE 6 (76%)
~20% 1RM in chain weight), to
•5 reps @ RPE 7 (79% of 1RM)
mid shin rack or block pulls to
•5 reps @ RPE 8 (81% of 1RM)
trap bar DL or alternate stance
•Repeat 5 reps @ RPE 8 x 1 set
DL.Use the same variation each
of 5
DL.
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
Touch
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
•5 reps @ RPE 8 (81% of 1RM)
•Repeat 5 reps @ RPE 8 x 1 set
of 5
DL.
GPP or None
GPP or None
0
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
Touch
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
•5 reps @ RPE 8 (81% of 1RM)
•Repeat 5 reps @ RPE 8 x 2 sets
of 5
DL.
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go bench •-8% from 4 reps @ RPE 9 x 4
reps until @ 9 again (cap at 4
sets of 4)
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
2 count paused deadlift @ 1" off
•5 reps @ RPE 8 (81% of 1RM)
floor
of 5
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go bench •-8% from 4 reps @ RPE 9 x 4
reps until @ 9 again (cap at 4
sets of 4)
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
•5 reps @ RPE 8 (81% of 1RM)
floor
of 5
GPP or None
GPP or None
Day 1
Squat with belt 1 @ 8, 4 reps @ RPE 9
Touch n Go bench 1 @ 8, 5 @ 9
•4 reps @ RPE 7
2 count paused deadlift @ 1" off • 4 reps @ RPE 8
floor •4 reps @ RPE 9
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
• 4 reps x 2 sets @ 78-82% e1RM
(RPE 8-9)
•1 Rep @ RPE 8 (90-93%)

Touch n Go bench
• 75% e1RM x 5 reps x 4 sets
•4 reps @ RPE 7 (81%)

• 4 reps @ RPE 8 (84%)
2 count paused deadlift @ 1" off •4 reps @ RPE 9 (85%)
floor • -5% from 4 reps @ RPE 9 x 1
set of 4
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)
•1 Rep @ RPE 8 (90-93%)

Touch n Go bench
•4 reps @ RPE 7 (81%)

• 4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (85%)
2" deficit DL
• -5% from 4 reps @ RPE 9 x 1
set of 4
GPP or None
GPP or None
Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
sets of 3 reps
•4 reps @ RPE 7 (81%)
• 4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (85%)
2" deficit DL
sets of 4
GPP or None
GPP or None
Day 1
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
Squat with belt • 75% e1RM x 5 reps x 1 set
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
sets of 3 reps
•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 9 (86%)
2" deficit DL
• -5% from 4 @ 9 x 2 sets of 4
GPP or None
GPP or None
Day 1
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
• 85% e1RM x 3 reps x 1 set
Squat with belt
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
sets of 3 reps
•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 9 (86%)
2" deficit DL
• -5% from 4 @ 9 x 2 sets of 4
GPP or None
GPP or None
Day 1
Squat with belt 1 rep @ 8, 3 reps @ 85% e1RM
Competition Bench (1ct pause) 1 rep @ 8, 2 reps @ 89% e1RM
work up to 1 rep @ last warm

Squat w/ belt
up
None
None
Day 2
Overload Squat
The overload squat is equipment
dependent. . I would prefer the
Exercise One Competition Bench (1ct pause)
sqauat w/ chains (using ~20%
1RM in chain weight), to squat
w/ bands, to squat w/ knee
wraps, to safety squat bar or
Exercise Two buffalo bar, but all are good
options. Use the same variation
each week. If you have a history
of shoulder issues with the low
bar squat, consider
Exercise Three Press, strict, no belt
preferentially using the SSB
squat variation or high bar
squat.
Notes
Supplemental
GPP or None
Day 2
Exercise Two GPP or None

Day 2
Overload Squat
bar squat, consider
squat.
Notes
Supplemental
GPP or None
Day 2

Day 2
Overload Squat
bar squat, consider
squat.
Notes
Supplemental
GPP or None
Day 2

Day 2
Overload Squat
bar squat, consider
squat.
Notes
Supplemental
GPP or None
Day 2

Day 2
Exercise Two 2ct paused squat
Notes
Supplemental
GPP or None
Day 2

Day 2
Notes
Supplemental
GPP or None
Day 2

Day 2
Exercise Three Close grip floor press
Notes
Supplemental
GPP or None
Day 2

Day 2
Exercise Three Wide grip bench press
Notes
Supplemental
GPP or None
Day 2

Day 2
Exercise Two Pin Squat
Notes
Supplemental
GPP or None
Day 2

Day 2
Notes
Supplemental
GPP or None
Day 2

Day 2
Notes
Supplemental
GPP or None
Day 2

Day 2
Notes
Supplemental
GPP or None
Day 2

Day 2
Exercise One Squat with belt
Exercise Two Competition Bench (1ct pause)
Exercise Three None
Notes
Supplemental
None
Day 2
Exercise Two None

y2 D
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Exercise One
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
Exercise Two
•5 reps @ 9 (84% of 1RM)
•No Back off sets
•8 reps @RPE 7
•8 reps @ RPE 8
Exercise Three
•8 reps @ RPE 9
• No back off sets
Notes
Supplemental
GPP or None
Day 3
GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 2 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 6 (76% of 1RM)

•5 reps @ 7 (79% of 1RM)
Exercise Two
•5 reps @ 8 (81% of 1RM)
•-Repeat 5 @ 8 x 1 set of 5 reps
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 1 set of 8.
Notes
Supplemental
GPP or None
Day 3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 3 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 6 (76% of 1RM)

•5 reps @ 7 (79% of 1RM)
Exercise Two
•5 reps @ 8 (81% of 1RM)
•-Repeat 5 @ 8 x 2 sets of 5 reps
• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
@ 8 x 2 sets of 8.
Notes
Supplemental
GPP or None
Day 3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 3 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM) Exercise Two
•-8% from 5 @ 9 x 5 reps until @ 9
again (cap at 2 sets of 5)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Exercise Three
@ 8 x 2 sets of 8.
Notes
Supplemental
GPP or None
Day 3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 4 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Exercise Three
@ 8 x 2 sets of 8.
Notes
Supplemental
GPP or None
Day 3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 4 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Exercise Three
@ 8 x 2 sets of 8.
Notes
Supplemental
GPP or None
Day 3

y2 D
1 @ 8, 3 reps @ RPE 9 Exercise One
•1 Rep @ RPE 8
Exercise Two
• 4 reps @ RPE 9
•6 reps @ RPE 7
•6 reps @ RPE 8 Exercise Three
•6 reps @ RPE 9
Notes
Supplemental
GPP or None
Day 3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• 3 reps @ RPE 9 (89% e1RM) Exercise One
• 3 reps x 3 sets @ 84% e1RM
•1 Rep @ RPE 8 (90-93%)

• 4 reps @ RPE 9 (86%)
Exercise Two
•2 sets of 4 reps @ 77-82% e1RM
(RPE 8-9)
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 1 set of 6
Notes
Supplemental
GPP or None
Day 3

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• 3 reps @ RPE 9 (89% e1RM) Exercise One
•1 Rep @ RPE 8 (90-93%)

• 4 reps @ RPE 9 (86%)
Exercise Two
(RPE 8-9)
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
@ 8 x 2 sets of 6
Notes
Supplemental
GPP or None
Day 3

y2 D
•1 Rep @ RPE 7 (86-89%)
• 1 rep @ RPE 8( 90-93%)
Exercise One
•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%) Exercise Two
• 2 sets of 3reps @ 82-85% e1RM
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
@ 8 x 2 sets of 6
Notes
Supplemental
GPP or None
Day 3

y2 D
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
• 85% e1RM x 3 reps x 1 sets Exercise One
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
@ 8 x 2 sets of 6
Notes
Supplemental
GPP or None
Day 3

y2 D
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
Exercise One
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
@ 8 x 2 sets of 6
Notes
Supplemental
GPP or None
Day 3

y2 D
1 @ opener Exercise One
1 @ opener Exercise Two
None Exercise Three
Notes
Supplemental
None
Day 3
None Exercise Two

Day 3
•5 reps @ 7 (79% of 1RM)
Overload Bench 1
•5 reps @ 8 (81% of 1RM)
TheDeadlift
overloadwith belt is
bench
•5 reps @ 9 (84% of 1RM)
equipment dependent. I would
•No Back off sets
prefer the slingshot bench to
bench w/ chains, to bench w/ •5 reps @ 7 (79% of 1RM)
bands, to floor press or board •5 reps @ 8 (81% of 1RM)
press, but all are good options. •5 reps @ 9 (84% of 1RM)
Use the same variation each •No Back off sets
week.the slingshot bench to
•8 reps @RPE 7
bench w/ chains, to bench w/
•8 reps @ RPE 8
bands, to floor
3-0-3 press
Tempo or board
Squat
•8 reps @ RPE 9
press, but all are good options..
• No back off sets
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
Overload Bench 1
•5 reps @ RPE 9 ( ~84% e1RM)
TheDeadlift
bench
• 5 reps x 2 sets @ 75-80% e1RM
(RPE 8-9)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
bands, to floor press or board
•5 reps @ 9 (84% of 1RM)
press, but all are good options.
Use the same variation each
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
bands, to floor
3-0-3 press
Tempo or board
Squat
@ 8 x 1 set of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
Overload Bench 1
•5 reps @ RPE 9 ( ~84% e1RM)
TheDeadlift
bench
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
bands, to floor
3-0-3 press
Tempo or board
Squat
@ 8 x 1 set of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
Overload Bench 1
•5 reps @ RPE 9 ( ~84% e1RM)
TheDeadlift
bench
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
bands, to floor
3-0-3 press
Tempo or board
Squat
@ 8 x 2 sets of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
2ct paused bench •5 reps @ 9 (84% of 1RM)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
5-3-0 Tempo Squat
@ 8 x 2 sets of 8.
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
2ct paused bench •5 reps @ 9 (84% of 1RM)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Squat, no belt
@ 8 x 2 sets of 8.
GPP or None
GPP or None
Day 3
•1 Rep @ RPE 8
Deadlift with belt
• 4 reps @ RPE 9
•1 Rep @ RPE 8
2ct paused bench
• 4 reps @ RPE 9
•6 reps @ RPE 7
Squat, no belt •6 reps @ RPE 8
•6 reps @ RPE 9
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
• 4 reps x 2 sets @ 78-82% e1RM
(RPE 8-9)
•1 Rep @ RPE 8 (90-93%)

2ct paused bench • 4 reps @ RPE 9 (86%)
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Squat, no belt
@ 8 x 1 set of 6
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)
•1 Rep @ RPE 8 (90-93%)

Pin bench • 4 reps @ RPE 9 (86%)
•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
@ 8 x 1 set of 6
GPP or None
GPP or None
Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
@ 8 x 2 sets of 6
GPP or None
GPP or None
Day 3
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
Deadlift with belt • 75% e1RM x 5 reps x 1 set
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
@ 8 x 2 sets of 6
GPP or None
GPP or None
Day 3
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
Deadlift with belt
•1 Rep @ RPE 8 (90-93%)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
@ 8 x 2 sets of 6
GPP or None
GPP or None
Day 3
•1 @ RPE 8 (90-93%)
Squat w/ belt • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)
•1 @ RPE 8 (90-93%)
1 count paused bench • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)
•1 @ RPE 8 (90-93%)
Deadlift w/ belt • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)
None
None
GPP
Conditioning 25 min steady state @ RPE 6 1x/wk
Upper Back
7 minutes upper back work AMRAP 1x/w
Work
Trunk Work 7 min ab work AMRAP 1x/wk
3 sets of 12-15 reps @ RPE 8, triceps press dow

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 1
GPP
Upper Back
Work

Arm Work
GPP
Upper Back
Work

Arm Work
GPP
30 min steady state @ RPE 6 1x/wk
Conditioning
20 sec sprint every 2 min x 14 minutes 1x
Upper Back
Work

Arm Work
GPP
Conditioning
Upper Back
Work
Trunk Work 8 minutes ab work AMRAP 2x/wk
4 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
GPP
Conditioning
Upper Back
Work

Arm Work
GPP
Conditioning
Upper Back
Work

Arm Work
GPP
Upper Back
Work

Arm Work
GPP
Upper Back
Work
Trunk Work 5 minute ab work AMRAP 2x/wk

Arm Work
GPP
Upper Back
Work

Arm Work
GPP
Upper Back
Work

Arm Work
GPP
Upper Back
Work
Trunk Work None
Arm Work None

GPP
Conditioning None
Upper Back
None
Work
Trunk Work None
Arm Work None

PP
ady state @ RPE 6 1x/wk
er back work AMRAP 1x/wk
b work AMRAP 1x/wk
@ RPE 8, triceps press downs 1x/wk

ps @ RPE 8, biceps curls 1x/wk
PP
b work AMRAP 2x/wk

PP
b work AMRAP 2x/wk

PP
ery 2 min x 14 minutes 1x/wk
b work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk
RPE 8, triceps press downs 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
None
None
PP
None
None
None
None
Week 1 1 <Generator
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Squat with
Overload belt
Deadlift 0.0 kgs 0 REPS
The overload deadlift is equipment
deadlift Touch
w/ minin bands
Go bench
OR deadlift 0.0 kgs 0 REPS
TOTALS
w/ chains (using ~20% 1RM in

chain weight), to mid shin rack or
block pulls to trap
Overload bar DL or
Squat 0.0 kgs 0 REPS
alternate stance
The overload squatDL.Use the same
is equipment
variation
dependent.each. Iweek.
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
chain deadlift, toconsider
squat w/
preferentially
bands, to squatusing the wraps,
w/ knee trap bar
to
safety squatDL bar
or sumo DL. bar, but
or buffalo 0.0 kgs 0 REPS
all are good options. Use the same
variation each week. If you have a
history of shoulder issues with the
low bar squat, consider
Press, strict, no belt 0.0 kgs 0 REPS
WEEK 1 T
Overload Bench 1
The overload bench is equipment
dependent. I would prefer the
Deadlift with belt 0.0 kgs 0 REPS
slingshot bench to bench w/
chains, to bench w/ bands, to floor
press or board press, but all are
0.0 kgs 0 REPS
good options. Use the same
variation each week.the slingshot
bench to bench w/ chains, to
3-0-3 Tempo Squat 0.0 kgs 0 REPS
bench w/ bands, to floor press or
board press, but all are good
options..
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
•No Back off sets
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
•No Back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
•No Back off sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state @ RPE 6 1x/wk

GPP
GPP ARM Work

3 sets of 12-15 reps @ RPE 8, triceps press do
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 3/24/2019
XERCISE
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
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
f 1RM) •4 reps @ 7 (81% of 1RM)

f 1RM) REPS & •4 reps @ 8 (84% of 1RM)
f 1RM) INTENSITY: •4 reps @ 9 (86% of 1RM)
ets •No Back off sets
REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
Overload Squat
The overload squat is equipment depend
prefer the sqauat w/ chains (using ~20%
weight), to squat w/ bands, to squat w/ k
ause) to safety squat bar or buffalo bar, but a
options. Use the same variation each w
f 1RM) have a history of shoulder
•5 repsissues
@ 7 (79%with
of 1RM)t
f 1RM) REPS & consider preferentially
squat, •5 reps @ 8using
(81% of 1RM)
the
f 1RM) INTENSITY: •5 reps @ 9 (84% of 1RM)
ets variation or high baroffsquat.
•No Back sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Overload Bench 1
The overload bench is equipment depend
prefer the slingshot bench to bench w/
bench w/ bands, to floor press or board p
are good options. Use the same varia
week.the slingshot bench to bench w/
f 1RM) •5 reps @ 7 (79% of 1RM)
f 1RM) bench w/
REPS & bands, to floor press
•5 reps @ or board
8 (81% of 1RM)p
f 1RM) INTENSITY: are good options..
•5 reps @ 9 (84% of 1RM)
ets •No Back off sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
RPE 6 1x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
ps press downs 1x/wk
0
biceps curls 1x/wk
SE 2 EXERCISE
Overload Deadlift
The overload deadlift is equipmen
I would prefer the deadlift w/ m
deadlift w/ chains (using ~20%
nch weight), to mid shin rack or bloc
bar DL or alternate stance DL.U
(81% of 1RM) variation each week. If •5you
reps @have
7 (79%a o
(84% of 1RM) REPS &
back •5 reps
pain issues with the@ 8dead
(81% o
(86% of 1RM) INTENSITY: •5 reps @ 9 (84% o
ck off sets preferentially using the trap bar
•No Back off sD
REST PERIODS
between work sets 2-4 min
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs
0 lbs 0 WEIGHT 0 lbs

SE 2
uat
t dependent. . I would
ng ~20% 1RM in chain
EXERCISE
squat w/ knee wraps,
bar, but all are good Press, strict, no bel
on each week. If you
ues
(79%with
of 1RM)the low bar •8 reps @RPE
(81% of 1RM)
using the SSB squat REPS & •8 reps @ RPE
(84% of 1RM) INTENSITY: •8 reps @ RPE
ar squat.
ck off sets • No back off s
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2
ch 1
nt dependent. I would
EXERCISE
bench w/ chains, to
or board press, but all
3-0-3 Tempo Squat
ame variation each
bench w/ chains, to
(79% of 1RM) •8 reps @RPE
or(81%
board
of 1RM)press, but all REPS & •8 reps @ RPE
ons..
(84% of 1RM) INTENSITY: •8 reps @ RPE
ck off sets • No back off s
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
one None
INTENSITY:
REST PERIODS
one None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
Work GPP AB Work
ck work AMRAP 1x/wk NOTES: 7 min ab work AMRA
U
CISE 3
Deadlift
quipment dependent. .
dlift w/ mini bands OR
SUPPLEMEN
g ~20% 1RM in chain
k or block pulls to trap GPP or None
nce DL.Use the same
ou
ps @have
7 (79%a of history
1RM) of low
ps @ 8deadlift,
the (81% of 1RM)consider
ps @ 9 (84% of 1RM)
rap bar
No Back DL or sumo DL.
off sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
No back off sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
No back off sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 1x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 2 2
Developmenta
Block Type
l Help
TOTALS BY EXERCISE
Squat with
Overload belt
deadlift Touch
w/ minin bands
Go bench
TOTALS

block pulls to trap
Overload bar DL or
alternate stance
is equipment
variation
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
squat w/
preferentially
w/ knee trap bar
to
safety squatDL bar
WEEK 2 T
Overload Bench 1
0.0 kgs 0 REPS
options..
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 2 sets @ 75-80% e1RM (RPE
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
Date 3/31/2019
XERCISE

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
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
1RM (RPE 8-9) •-5% from 4 reps @ RPE 9 x 4 reps until @ 9 aga
REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
Overload Squat
weight), to squat w/ bands, to squat w/ kn
ause) safety squat bar or buffalo bar, but all
options. Use the same variation each wee
% 1RM)
a history of shoulder issues
•5 reps with the
@ 6 (76% low
of 1RM)
REPS & preferentially using
consider •5 reps @ 7 SSB
the (79% ofsqua
1RM)
% e1RM)
e1RM (RPE 8) high bar squat.
•-Repeat 5 @ 8 x 1 set of 5 re
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1 2
prefer the slingshot bench to bench w/ cha
w/ bands, to floor press or board press, bu
options. Use the same variation each
% 1RM)
slingshot bench to bench •5 w/reps
chains,
@ 7 (79%to ben
of 1RM)
% e1RM) to REPS
floor& press or board press,
•5 repsbut
@ 8 (81%
all of
are1RM)
g
1RM (RPE 8-9)
•-5% from 5 @ 9 x 5 reps until @ 9 again (c
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6 1x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
Overload Deadlift
8 (90-93% 1RM)
variation each week. If •5 you
reps have
@ RPE 6a
REPS &
back •5 repsthe
pain issues with @ RPE 7 (79%
dead
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
until @ 9 again (cap at 2 sets of 4) preferentially using the 5trap
•Repeat bar
reps @ RPE 8D
REST PERIODS
etween work sets 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

E2
at
g ~20% 1RM in chain
EXERCISE
uat w/ knee wraps, to
r, but all are good Press, strict, no bel
ach week. If you have
h76%
the low bar squat,
of 1RM)
• 8 reps @ RPE 6
79% ofsquat
SSB 1RM) variation or REPS &
• 8 reps @ RPE 7
81% of 1RM) INTENSITY:
at.
x 1 set of 5 reps
• 8 reps @ RPE 8 (76%). Repea
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2
h1
t dependent. I would
EXERCISE
ch w/ chains, to bench
press, but all are good 3-0-3 Tempo Squat
on each week.the
ns,
79%to bench w/ bands,
of 1RM)
• 8 reps @ RPE 6
81%
all of
are1RM)
good options.. REPS &
• 8 reps @ RPE 7
@ 9 again (cap at 2 sets of 5)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
k work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3
Deadlift
SUPPLEMEN
g ~20% 1RM in chain
nce DL.Use the same
ou
eps have
@ RPE 6a history of low
(76%)
@ RPE
the 7 (79% of 1RM)
deadlift, consider
@ RPE 8 (81% of 1RM)
rap bar
reps @ RPE 8DL
x 1 or sumo
set of 5 DL.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
(76%). Repeat 8 @ 8 x 1 set of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
(76%). Repeat 8 @ 8 x 1 set of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 3 3 <Generator
Developmenta
Block Type
l Help
TOTALS BY EXERCISE
Squat with
Overload belt
deadlift Touch
w/ minin bands
Go bench
TOTALS

block pulls to trap
Overload bar DL or
alternate stance
is equipment
variation
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
squat w/
preferentially
w/ knee trap bar
to
safety squatDL bar
WEEK 3 T
Overload Bench 1
0.0 kgs 0 REPS
options..
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
Overload Squat
% 1RM)
a history of shoulder issues
•5 reps with the
@ 6 (76% low
of 1RM)
the (79% ofsqua
1RM)
% e1RM)
e1RM (RPE 8) high bar squat.
•-Repeat 5 @ 8 x 2 sets of 5 r
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1 2
% 1RM)
chains,
@ 7 (79%to ben
of 1RM)
% e1RM) to REPS
•5 repsbut
@ 8 (81%
all of
are1RM)
g
1RM (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
Overload Deadlift
8 (90-93% 1RM)
reps have
@ RPE 6a
REPS &
back •5 repsthe
dead
9 ( ~86% e1RM)
•Repeat bar
reps @ RPE 8D
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2
at
g ~20% 1RM in chain
EXERCISE
h76%
the low bar squat,
of 1RM)
• 8 reps @ RPE 6
79% ofsquat
• 8 reps @ RPE 7
at.
x 2 sets of 5 reps
• 8 reps @ RPE 8 (76%). Repeat
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2
h1
EXERCISE
on each week.the
ns,
of 1RM)
• 8 reps @ RPE 6
81%
all of
are1RM)
• 8 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3
Deadlift
SUPPLEMEN
g ~20% 1RM in chain
nce DL.Use the same
ou
eps have
(76%)
@ RPE
the 7 (79% of 1RM)
deadlift, consider
@ RPE 8 (81% of 1RM)
rap bar
reps @ RPE 8DL
x 1 or sumo
set of 5 DL.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
(76%). Repeat 8 @ 8 x 1 set of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 4 4 <Generator
Developmenta
Block Type
l Help
TOTALS BY EXERCISE
Squat with
Overload belt
deadlift Touch
w/ minin bands
Go bench
TOTALS

block pulls to trap
Overload bar DL or
alternate stance
is equipment
variation
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
squat w/
preferentially
w/ knee trap bar
to
safety squatDL bar
WEEK 4 T
Overload Bench 1
0.0 kgs 0 REPS
options..
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
20 sec sprint every 2 min x 14 minutes 1
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Touch n Go bench
% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
Overload Squat
% 1RM)
a history of shoulder issues •5 reps with
@ 7 (79%the low
of 1RM)
the (81% ofsqua
1RM)
% e1RM)
e1RM (RPE 8) high
•-8% from 5 @ 9 bar squat.
x 5 reps until @ 9 again (c
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1 2
% 1RM)
chains,
@ 7 (79%to ben
of 1RM)
% e1RM) to REPS
•5 repsbut
@ 8 (81%
all of
are1RM)
g
1RM (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6 1x/wk
NOTES: 7 minutes upper back work AMRA
minutes 1x/wk
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
Overload Deadlift
8 (90-93% 1RM)
reps have
@ RPE 6a
REPS &
back •5 repsthe
dead
9 ( ~86% e1RM)
•Repeat reps @bar
RPE 8D
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2
at
g ~20% 1RM in chain
EXERCISE
h79%
the low bar squat,
of 1RM)
• 8 reps @ RPE 6
81% ofsquat
• 8 reps @ RPE 7
at.@ 9 again (cap at 2 sets of 5)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2
h1
EXERCISE
on each week.the
ns,
of 1RM)
• 8 reps @ RPE 6
81%
all of
are1RM)
• 8 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3
Deadlift
SUPPLEMEN
g ~20% 1RM in chain
nce DL.Use the same
ou
eps have
(76%)
@ RPE
the 7 (79% of 1RM)
deadlift, consider
@ RPE 8 (81% of 1RM)
rap@bar
reps RPE 8DL or sumo
x 2 sets of 5 DL.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 5 5 <Generator
Developmenta
Block Type
l Help
TOTALS BY EXERCISE
Squat with belt 0.0 kgs 0 REPS
Touch n Go bench 0.0 kgs 0 REPS

TOTALS

0.0 kgs 0 REPS
floor
Competition Bench (1ct pause) 0.0 kgs 0 REPS
2ct paused squat 0.0 kgs 0 REPS

WEEK 5 T
2ct paused bench 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) 2ct paused squat
•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
e1RM (RPE 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench
•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
1RM (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6 1x/wk
minutes 1x/wk
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2 count paused deadlift @ 1
•5 reps @ RPE 6
8 (90-93% 1RM)
REPS & •5 reps @ RPE 7 (79%
9 ( ~86% e1RM)
until @ 9 again (cap at 4 sets of 4)
•Repeat 5 reps @ RPE 8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
uat Press, strict, no bel
79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
@9 again (cap at 2 sets of 5)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
nch 5-3-0 Tempo Squat
79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
k work AMRAP 2x/wk NOTES: 8 minutes ab work AM

CISE 3 SUPPLEMEN
dlift @ 1" off floor GPP or None
eps @ RPE 6 (76%)

@ RPE 7 (79% of 1RM)
@ RPE 8 (81% of 1RM)
reps @ RPE 8 x 2 sets of 5
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
s ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 6 6 <Generator
Developmenta
Block Type
l Help
TOTALS BY EXERCISE

TOTALS

0.0 kgs 0 REPS
floor

WEEK 6 T
Squat, no belt 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
e1RM (RPE 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench
•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
1RM (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6 1x/wk
minutes 1x/wk
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
•5 reps @ RPE 6
8 (90-93% 1RM)
REPS & •5 reps @ RPE 7 (79%
9 ( ~86% e1RM)
until @ 9 again (cap at 4 sets of 4)
•Repeat 5 reps @ RPE 8
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
uat Press, strict, no bel
79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
nch Squat, no belt
79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
eps @ RPE 6 (76%)

@ RPE 7 (79% of 1RM)
@ RPE 8 (81% of 1RM)
reps @ RPE 8 x 2 sets of 5
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 7 7 <Generator
Block Type Low Stress

Help
TOTALS BY EXERCISE

TOTALS

0.0 kgs 0 REPS
floor

Close grip floor press 0.0 kgs 0 REPS
WEEK 7 T
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS &
1 @ 8, 4 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
1 @ 8, 3 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
REPS & •1 Rep @ RPE 8

INTENSITY: • 4 reps @ RPE 9
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
REPS &
PE 9 1 @ 8, 5 @ 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
REPS & •1 Rep @ RPE 8

PE 9
INTENSITY: • 4 reps @ RPE 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench
8 REPS & •1 Rep @ RPE 8

9 INTENSITY: • 4 reps @ RPE 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
PE 6 1x/wk
minutes 1x/wk
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
•4 reps @ RP
REPS & • 4 reps @ RP
5@9
INTENSITY: •4 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
uat Close grip floor pres
•6 reps @ RPE
@ RPE 8 REPS &
•6 reps @ RPE
@ RPE 9 INTENSITY:
•6 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
nch Squat, no belt
•6 reps @ RPE
@ RPE 8 REPS &
•6 reps @ RPE
@ RPE 9 INTENSITY:
•6 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
4 reps @ RPE 7
4 reps @ RPE 8
•4 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
oor press GPP or None
•6 reps @ RPE 7
•6 reps @ RPE 8
•6 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
•6 reps @ RPE 7
•6 reps @ RPE 8
•6 reps @ RPE 9
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 8 8 <Generator
Block Type Specialization

Help
TOTALS BY EXERCISE

TOTALS

0.0 kgs 0 REPS
floor

Wide grip bench press 0.0 kgs 0 REPS
WEEK 8 T
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 3 reps @ RPE 9 (89% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
% 1RM)
REPS & •1 Rep @ RPE 8 (90-93%)
% e1RM)
INTENSITY: • 75% e1RM x 5 reps x 4 se
1RM (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
% e1RM •2 sets of 4 reps @ 77-82% e1RM (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench
% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
1RM (RPE 8-9) •2 sets of 4 reps @ 78-82% e1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
•4 reps @ RPE 7
• 4 reps @ RPE 8
E 8 (90-93%) REPS &
•4 reps @ RPE 9
5 reps x 4 sets INTENSITY:
• -5% from 4 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
uat Wide grip bench pres
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
7-82% e1RM (RPE 8-9) •6 reps @ RPE 8 (79%). Repea
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
nch Squat, no belt
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
@ 78-82% e1RM •6 reps @ RPE 8 (79%). Repea
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
eps @ RPE 7 (81%)
eps @ RPE 8 (84%)
eps @ RPE 9 (85%)
4 reps @ RPE 9 x 1 set of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ench press GPP or None
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
(79%). Repeat 6 @ 8 x 1 set of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
(79%). Repeat 6 @ 8 x 1 set of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 9 9 <Generator

Help
TOTALS BY EXERCISE

TOTALS
2" deficit DL 0.0 kgs 0 REPS
Pin Squat 0.0 kgs 0 REPS

WEEK 9 T
Pin bench 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 3 reps @ RPE 9 (89% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
% 1RM)
REPS & •1 Rep @ RPE 8 (90-93%)
% e1RM)
INTENSITY: • 75% e1RM x 5 reps x 5 se
1RM (RPE 8-9)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat
% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
% e1RM •2 sets of 4 reps @ 77-82% e1RM (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
1RM (RPE 8-9) •3 sets of 4 reps @ 78-82% e1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2" deficit DL
•4 reps @ RPE 7
• 4 reps @ RPE 8
E 8 (90-93%) REPS &
•4 reps @ RPE 9
5 reps x 5 sets INTENSITY:
• -5% from 4 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
Close grip floor pres
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
7-82% e1RM (RPE 8-9) •6 reps @ RPE 8 (79%). Repeat
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
@ 78-82% e1RM •6 reps @ RPE 8 (79%). Repea
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
k work AMRAP 2x/wk NOTES: 5 minute ab work AMR

CISE 3 SUPPLEMEN
cit DL GPP or None
eps @ RPE 7 (81%)
eps @ RPE 8 (84%)
eps @ RPE 9 (85%)
4 reps @ RPE 9 x 1 set of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
(79%). Repeat 6 @ 8 x 1 set of 6
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
e ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 10 10 <Generator

Help
TOTALS BY EXERCISE

TOTALS

WEEK 10 T
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 Rep @ RPE 7 (86-89%)
• 1 rep @ RPE 8( 90-93%)
REPS & • 80% e1RM x 4 reps x 1 set
INTENSITY: • 85% e1RM x 3 reps x 2 sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 3 reps @ RPE 9 (89%)
INTENSITY:
1RM (RPE 8-9) • -5% from 3 reps @ RPE 9 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat
89%)
93%)
•1 Rep @ RPE 8 (90-93%)
x 1 set REPS &
• 3 reps @ RPE 9 (89%)
x 2 sets INTENSITY:
• 2 sets of 3reps @ 82-85% e1
x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 3 reps @ RPE 9 (89%)
INTENSITY:
1RM (RPE 8-9) • 2 sets of 3reps @ 82-85% e1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2" deficit DL
•4 reps @ RPE 7
E 8 (90-93%) • 4 reps @ RPE 8
REPS &
RPE 9 (89%) •4 reps @ RPE 9
INTENSITY:
PE 9 x 2 sets of 3 reps • -5% from 4 reps @ RPE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
Wide grip bench pres
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
@ 82-85% e1RM •6 reps @ RPE 8 (79%). Repeat
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
cit DL GPP or None
eps @ RPE 7 (81%)
eps @ RPE 8 (84%)
eps @ RPE 9 (85%)
4 reps @ RPE 9 x 2 sets of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Sports Form

Help
TOTALS BY EXERCISE

TOTALS

WEEK 0 T
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES:
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
7-90%)
1-94%) •1 Rep @ RPE 8 (90-93%)
REPS &
x 1 set • 3 reps @ RPE 9 (89%)
INTENSITY:
x 3 sets • -5% from 3 reps @ RPE 9 x 2 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat
7-90%)
1-94%) •1 Rep @ RPE 8 (90-93%)
REPS &
x 1 sets • 3 reps @ RPE 9 (89%)
INTENSITY:
x 3 sets • 2 sets of 3reps @ 82-85% e1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
7-90%)
1-94%) •1 Rep @ RPE 8 (90-93%)
REPS &
x 1 set • 3 reps @ RPE 9 (89%)
INTENSITY:
x 3 sets • 3 sets of 3reps @ 82-85% e1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2" deficit DL
•1 Rep @ RPE 8 (9
E 8 (90-93%)
REPS & •4 reps @ RPE 9
RPE 9 (89%)
INTENSITY: • -5% from 4 @ 9 x 2
PE 9 x 2 sets of 3 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
Close grip floor pres
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
cit DL GPP or None
p @ RPE 8 (90-93%)
eps @ RPE 9 (86%)
om 4 @ 9 x 2 sets of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Sports Form

Help
TOTALS BY EXERCISE

TOTALS

WEEK 0 T
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
INTENSITY: • 89% e1RM x 2 reps x 2 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
•1 Rep @ RPE 8 (90-93%)

REPS & • 1 rep @ RPE 9 ( 93-96%)
INTENSITY: • 89% e1RM x 2 reps x 3 sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
INTENSITY: • 89% e1RM x 2 reps x 2 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

GPP
GPP ARM Work

NOTES: None
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Touch n Go bench
93%)
-96%)
•1 Rep @ RPE 8 (90-93%)
x 1 set REPS &
• 3 reps @ RPE 9 (89%)
x 2 set INTENSITY:
• -5% from 3 reps @ RPE 9 x 2 sets
x 1 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat
93%)
•1 Rep @ RPE 8 (90-93%)
-96%) REPS &
• 3 reps @ RPE 9 (89%)
x 3 sets INTENSITY:
• 2 sets of 3reps @ 82-85% e1
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
93%)
-96%)
•1 Rep @ RPE 8 (90-93%)
x 1 set REPS &
• 3 reps @ RPE 9 (89%)
x 2 set INTENSITY:
• 2 sets of 3reps @ 82-85% e1
x 1 sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0.0 kgs
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
WEEKLY AU
0
E2 EXERCISE
nch 2" deficit DL
•1 Rep @ RPE 8 (9
E 8 (90-93%)
REPS & •4 reps @ RPE 9
RPE 9 (89%)
INTENSITY: • -5% from 4 @ 9 x 2
PE 9 x 2 sets of 3 reps
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


E2 EXERCISE
Wide grip bench pres
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
REST PERIODS
etween work sets None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
2ct paused squat
E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

E2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
k work AMRAP 2x/wk NOTES: None

CISE 3 SUPPLEMEN
cit DL GPP or None
p @ RPE 8 (90-93%)
eps @ RPE 9 (86%)
om 4 @ 9 x 2 sets of 4
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
GPP or None
None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None
eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ne None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
None
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type 0
Help
TOTALS BY EXERCISE
0 0 LBS 0 REPS
0 0 LBS 0 REPS
TOTALS
0 0 LBS 0 REPS
0 0 LBS 0 REPS
0 0 LBS 0 REPS
0 0 LBS 0 REPS
WEEK 0 T
0 0 LBS 0 REPS
0 0 LBS 0 REPS
0 0 LBS 0 REPS
0 0 LBS 0 REPS
0 0 LBS 0 REPS
0 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
0
REPS &
0
INTENSITY:
REST PERIODS
0
AND NOTES:
SET WEIGHT REPS RPE
SET 1
1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
0
REPS &
0
INTENSITY:
REST PERIODS
0
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
0
REPS &
0
INTENSITY:
REST PERIODS
0
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
0
REPS &
0.00%
INTENSITY:
REST PERIODS
0.00%
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
NOTES: 0.00%
GPP
0
NOTES: 0.00%
XERCISE

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
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
0
REPS &
0
INTENSITY:
REST PERIODS
0
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
(VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0 LBS
Headers,2,0)*M
29^2+VLOOKU
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
0
REPS &
0
INTENSITY:
REST PERIODS
0
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
0
REPS &
0.00%
INTENSITY:
REST PERIODS
0.00%
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
0
REPS &
0.00%
INTENSITY:
REST PERIODS
0.00%
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
0 LBS
ONE-REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
NOTES: 0.00%
WEEKLY AU
0
E2 EXERCISE
0
REPS &
0 0
INTENSITY:
REST PERIODS
0 0
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
BS 0 LBS
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

E2 EXERCISE
0
REPS &
0 0
INTENSITY:
REST PERIODS
0 0
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
BS 0 LBS
ONE-REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
E2 EXERCISE
0
REPS &
0% 0.00%
INTENSITY:
REST PERIODS
0% 0.00%
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
BS 0 LBS
ONE-REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
E2 EXERCISE
0
REPS &
0% 0.00%
INTENSITY:
REST PERIODS
0% 0.00%
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED
BS 0 LBS
ONE-REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
0% NOTES: 0.00%
CISE 3 SUPPLEMEN
0
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
0
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
0
0.00%
0.00%
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
0
0.00%
0.00%
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
0.00%
SUPPLEMENT
0
NOTES
SUPPLEMENT
0
NOTES
SUPPLEMENT
0
NOTES
SUPPLEMENT
0
0
NOTES

Strength I Kilos

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Strength I Kilos

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Powerlifting I Templa

1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into br

2) Look over the help tab.

4) Email your coach or info@barbellmedicine.com if you have any problems!

outu.be/jXaujU2qvws (copy and paste into browser).

will be starting this template in the highlighted cell to the RIGHT

dicine.com if you have any problems!

ESTIMATED ONE-REP MAX CALCULATOR

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

ONE REP MAX

ESTIMATED RPE CALCULATOR

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

RPE (Rated Perceived Exertion) and number of reps.

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

8 REPS 9 REPS 10 REPS

you would refer to the highlighted box.

8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

Month's average Weight #DIV/0! #DIV/0!

Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

0.0 kgs #REF! #REF! #REF!

#REF! #REF! #REF! #REF!

0% 0.0 kgs 0.0 kgs

Overload Squat 0.4 kgs

0% 0.0 kgs 0.0 kgs

0% 0.0 kgs 0.0 kgs 1.0 kgs

nch w/ bands, to floor press or board press, but Overload

Bench 1 0.6 kgs

0% 0.0 kgs 0.0 kgs

nch w/ bands, to floor press or board press, but Overload

ft Deadlift #REF! #REF! #REF! #REF!

0% Press, strict, no belt 0.0 kgs 0.0 kgs

0.0 Exercise Slot 6 e1RM

0% Press, strict, no belt kgs 0.0 kgs

•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 7 (81%)

•1 Rep @ RPE 8 (90-93%)

•1 Rep @ RPE 8 (90-93%)

•1 Rep @ RPE 8 (90-93%)

•1 Rep @ RPE 8 (90-93%)

•1 Rep @ RPE 8 (90-93%)

Competition Bench (1ct pause) 1 rep @ 8, 2 reps @ 89% e1RM

work up to 1 rep @ last warm

Exercise Two GPP or None

Exercise Two GPP or None

Exercise Two GPP or None

Exercise Two GPP or None

Exercise Two 2ct paused squat

Exercise Three Press, strict, no belt

Exercise Two GPP or None

Exercise Two 2ct paused squat

Exercise Three Press, strict, no belt

Exercise Two GPP or None