1

SQUAT
BENCH
DEADLIFT
WEIGHT LBS

WEEK 1
Movement Sets Reps %1RM RPE LOAD
SQ Squat 1 5 50.0% - 0
SQ 1 4 60.0% - 0
SQ 1 3 70.0% - 0
SQ 4 3 75.0% - 0
DAY 1

BN Bench Press 1 5 50.0% - 0

BN 1 4 60.0% - 0
BN 1 3 70.0% - 0
BN 4 3 75.0% - 0
ACC Pecs 5 8 - - ?
ACC Front Delts 5 6 - - ?
ACC Tricepts (Standing) 5 6 - - ?
ACC Hyperextension 5 8 - - ?

Movement Sets Reps %1RM RPE LOAD

ACC Hyperextension 3 10 - - NW
DAY 2

ACC Incline DB Press 5 4 - - ?

ACC DB Flat Bench 5 6 - - ?
ACC Lats 5 8 - - ?
ACC Abs 4 10 - - ?
Stretching (15-20 minutes) - - - -

Movement Sets Reps %1RM RPE LOAD

BN 2 Sec Paused Bench Press 1 3 50.0% - 0
BN 1 3 60.0% - 0
BN 5 3 70.0% - 0
DAY 3

DL Deadlift 1 3 50.0% - 0
DL 1 3 60.0% - 0
DL 3 3 70.0% - 0
Medial Delts 5 6 - -
Triceps Pushdowns 5 8 - -
Seated Goodmorning 5 5 - -

Movement Sets Reps %1RM RPE LOAD

ACC Hyperextensions 3 10 - - NW
SQ Squat 1 5 50.0% - 0
Y4
SQ 1 4 60.0% - 0
SQ 4 4 70.0% - 0
BN
DAY 4 Board Press 1 3 55.0% - 0
BN 1 3 65.0% - 0
BN 1 3 75.0% - 0
BN 3 3 80.0% - 0
ACC Pecks 5 6 - - ?
ACC Biceps 5 7 - - ?
ACC Abs 3 5 - - ?

Movement Sets Reps %1RM RPE LOAD

DL Block Pull (10-15 cm below knee) 1 3 55.0% - 0
DL 1 3 65.0% - 0
DL 1 3 75.0% - 0
DL 4 2 75.0% - 0
DAY 5

BN Decline Bench Press 1 5 50.0% - 0

BN 1 5 60.0% - 0
BN 4 4 65.0% - 0
ACC Triceps (Lying) 5 8 - - ?
ACC Front Delts 5 6 - - ?
ACC Hyperextension 5 8 - - ?
Stretching (15-20 minutes) - - - -
Notes

Notes

Notes

Notes
Notes