Athlete Best Youtube Subscriber Age 19

Location Sub-Maxville Goal Powerlifting

INSTRUCTIONS
Type your 1 rep-max (RM) in the shaded boxes in the table on the right in pounds
(unfortunately due to a glitch when I upload to drop box only a 1rm will work here). The
days of the week you are to train are set. The schedule must go in the order of the days
listed. You can start any day you'd like if the days off are kept in the same order.

FREQUENTLY ASKED Q

Q What does RPE mean?

Rate of Perceieved Exertion. RPE refers to a judgement of how many reps are "left in the tan
program says "3 sets of 10, 2 RIR," select a weight that you could do for 12 reps to failure, b
A your RIR is to work up in sets of however many reps you are to do. For instance, if your prog
adding weight in sets of 8 until you feel the weight is heavy enough that you would only hav
(set 1 of 3, in this example). Finish your sets with that weight, or decrease the load if necessa

Q What do the acronyms mean?

SS: Superset. One set consists of both exercises completed back-to-back without rest. Rest
A
AMRAP: As many reps as possible. Complete as many reps as you possibly can for the pre
AMWAP: As much weight as possible. Use the heaviest weight you can for the prescribed

Q What do I write in the workout rating section?

A Rate your workout a 1, 2 or 3, for a good, moderate or bad workout.

Q What is tempo?
A Tempo refers to the speed at which you preform the exercise. Each number represents a tim
perform the first phase of the lift, the second number is the amount of seconds pausing bet
second phase of the lift. For instance if you see a "3,1,2" tempo on a squat this means 3 seco
deadlift the time would be 3 seconds going up, 1 seconds hold at the top and 2 seconds go

Q What does the minus percentage (i.e -5%) under the "load" tab in the program mean?
This means to subtract wahtever percentage is written from the load you worked up to on th
A
subtract 5% from 100 and do that weight (in this example it would be 95 lbs)
 RPE SCALE
RPE Definition
10 Concentric Failure
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
8 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure
 Meet Date/Cycle End 10/21/2019 Type in date exactly 12 weeks from day 1
Weeks Out -78.9 Days Out -552

ESTIMATED 1 REP MAX

LOAD-LB REPS 1RM-LB
SQUAT 140 1 140
BENCH PRESS 92.5 5 93
DEADLIFT 170 4 170

EQUENTLY ASKED QUESTIONS

w many reps are "left in the tank." of a given set. The scale is written to the left of what each RPE stands for. If your
ould do for 12 reps to failure, but complete 10 reps (therefore leaving 2 in the tank). The easiest way to determine
o do. For instance, if your program calls for 3 sets of 8 @ 2 RIR, warm up with lighter weights in sets of 8. Continue
nough that you would only have 2 reps left in you at the end of the set. That set will count as your first working set
or decrease the load if necessary.

back-to-back without rest. Rest before starting the next set (of exercises completed back-to-back without rest).

as you possibly can for the prescribed set.

ght you can for the prescribed set.

orkout.

. Each number represents a time interval in seconds. The first number listed is the amount of seconds you'd
mount of seconds pausing between the two phases and the third number is the amount of seconds doing the
po on a squat this means 3 seconds going down, 1 second paused in the hole and 2 seconds going up. If it were a
ld at the top and 2 seconds going down.

d" tab in the program mean?

he load you worked up to on the set before. So if you worked up to 100 lbs and the next set says "-5%" this means
would be 95 lbs)
ght

eight

weight
 Change date of first day to whatever day you start the program on
WEEK 1
October 21
EXERCISE SETS REPS LOAD/RPE
Comp Squat 1 5 6
3 5 100lbs
1 AMRAP same
Comp Bench Press 2 5 5,6
3 5 67,5lbs
1 AMRAP same
OHP 3 6 6
Bulgarian Split Squat 3 8 6
Abs of Choice 3

October 22
EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 1 3 6
3 4 122,5lbs
DB RDL or Hip Thrust 3 10 6
Horizontal Row of Choice 4 12 6
Vertical Row of Choice 4 12 7
Curl of Choice 3 15 8

October 24
EXERCISE SETS REPS LOAD/RPE
Pause Squat 1 7 6
3 7 -5%
T-shirt Pause Bench Press 1 6 6
4 6 62,5lbs
DB Bench Press 3 8 6
Goblet KB Front Squat (dumbbell ok but kb prefe 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

October 25
EXERCISE SETS REPS LOAD/RPE
Beltless Paused Deadlift (2-3 inches below knee) 2 5,4 6,6
2 5 110lbs
Horizontal Row of Choice 3 15 7
Vertical Row of Choice 3 15 7
Leg Curl Myo Reps 1 15-20 3 clusters

October 26
EXERCISE SETS REPS LOAD/RPE
10 minute stationary bike warm up (burn quads)
Comp Squat 5 3 107,5lbs
Comp Bench Press 4 8 60lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
he program on
WEEK 2
October 28
TOP SET RATING EXERCISE SETS REPS
99.5 Comp Squat 1 5
3 5
1 AMRAP
Comp Bench Press 2 5
3 5
1 AMRAP
44 OHP 3 6
Bulgarian Split Squat 3 8
Abs of Choice 3

October 29
TOP SET RATING EXERCISE SETS REPS
136.5 Comp Deadlift 1 3
3 4
DB RDL or Hip Thrust 3 10
Horizontal Row of Choice 4 12
Vertical Row of Choice 4 12
Curl of Choice 3 15

October 31
TOP SET RATING EXERCISE SETS REPS
Pause Squat 1 7
3 7
T-shirt Pause Bench Press 1 6
4 6
DB Bench Press 3 8
Goblet KB Front Squat (dumbbell ok but kb pr 3 12
Lateral Raise S.S. Tri Pushdown 3 15

November 01
TOP SET RATING EXERCISE SETS REPS
Beltless Paused Deadlift (2-3 inches below kn 2 5,4
2 5
 Horizontal Row of Choice 3 15
Vertical Row of Choice 3 15
Leg Curl Myo Reps 1 15-20

November 02
TOP SET RATING EXERCISE SETS REPS
10 minute stationary bike warm up (burn quads)
Comp Squat 5 3
Comp Bench Press 4 8
Lateral Raise Myo Reps 1 15-20
Rear Delt Exercise of Choice Myo Reps 1 15-20
Bi Exercise of Choice Myo Reps 1 15-20
Tri Exercise of Choice Myo Reps 1 15-20
2 WEEK 3
28 November 04
LOAD/RPE TOP SET RATING EXERCISE SETS
7 105 Comp Squat 1
102,5lbs 3
same 1
6,7 75 Comp Bench Press 2
70lbs 3
same 1
6 OHP 3
6 Bulgarian Split Squat 3
Abs of Choice 3

29 November 05
LOAD/RPE TOP SET RATING EXERCISE SETS
7 142.5 Comp Deadlift 1
125lbs 3
6 DB RDL or Hip Thrust 3
6 Horizontal Row of Choice 4
7 Vertical Row of Choice 4
8 Curl of Choice 3

31 November 07
LOAD/RPE TOP SET RATING EXERCISE SETS
7 Pause Squat 1
-7% 3
7 T-shirt Pause Bench Press 1
65lbs 4
6 DB Bench Press 3
6 Goblet KB Front Squat (dumbbell ok but kb pr 3
8 Lateral Raise S.S. Tri Pushdown 3

r 01 November 08
LOAD/RPE TOP SET RATING EXERCISE SETS
6,6 Beltless Paused Deadlift (2-3 inches below kn 2
112,5lbs 2
 7 Horizontal Row of Choice 3
7 Vertical Row of Choice 3
3 clusters Leg Curl Myo Reps 1

r 02 November 09
LOAD/RPE TOP SET RATING EXERCISE SETS
10 minute stationary bike warm up (burn quads)
110lbs Comp Squat 5
62,5lbs Comp Bench Press 4
3 Clusters Lateral Raise Myo Reps 1
3 Clusters Rear Delt Exercise of Choice Myo Reps 1
3 Clusters Bi Exercise of Choice Myo Reps 1
3 Clusters Tri Exercise of Choice Myo Reps 1
 WEEK 3 WE
November 04 Novem
REPS LOAD/RPE TOP SET RATING EXERCISE
5 8 107.5 Comp Squat
5 107,5lbs
AMRAP same
5 7,8 77.5 Comp Bench Press
5 70lbs
AMRAP same
6 7 OHP
8 7 Bulgarian Split Squat
Abs of Choice

November 05 Novem
REPS LOAD/RPE TOP SET RATING EXERCISE
3 6 142.5 Comp Deadlift
4 130lbs
10 7 DB RDL or Hip Thrust
12 6 Horizontal Row of Choice
12 7 Vertical Row of Choice
15 8 Curl of Choice

November 07 Novem
REPS LOAD/RPE TOP SET RATING EXERCISE
7 8 Pause Squat
7 -9%
6 8 T-shirt Pause Bench Press
6 67,5lbs
8 7 DB Bench Press
12 6 Goblet KB Front Squat (dumbbell ok but kb pr
15 8 Lateral Raise S.S. Tri Pushdown

November 08 Novem
REPS LOAD/RPE TOP SET RATING EXERCISE
5,4 7,7 Beltless Paused Deadlift (2-3 inches below kn
5 115lbs
 15 7 Horizontal Row of Choice
15 7 Vertical Row of Choice
15-20 3 clusters Leg Curl Myo Reps

November 09 Novem
REPS LOAD/RPE TOP SET RATING EXERCISE
10 minute stationary bike warm up (burn quads)
3 112,5lbs Comp Squat
8 62,5lbs Comp Bench Press
15-20 3 Clusters Lateral Raise Myo Reps
15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps
15-20 3 Clusters Bi Exercise of Choice Myo Reps
15-20 3 Clusters Tri Exercise of Choice Myo Reps
 WEEK 4
November 11
SETS REPS LOAD/RPE TOP SET RATING
1 5 9
3 5 110lbs
1 AMRAP same
2 5 8,9
3 5 72,5lbs
1 AMRAP same
3 6 7
3 8 7
3

November 12
SETS REPS LOAD/RPE TOP SET RATING
1 3 8
3 4 132,5lbs
3 10 7
4 12 6
4 12 7
3 15 8

November 14
SETS REPS LOAD/RPE TOP SET RATING
1 7 9
3 7 -11%
1 6 9
4 6 70lbs
3 8 7
3 12 6
3 15 8

November 15
SETS REPS LOAD/RPE TOP SET RATING
2 5,4 7,7
2 5 120lbs
 3 15 7
3 15 7
1 15-20 3 clusters

November 16
SETS REPS LOAD/RPE TOP SET RATING
up (burn quads)
5 3 115lbs
4 8 65lbs
1 15-20 3 Clusters
1 15-20 3 Clusters
1 15-20 3 Clusters
1 15-20 3 Clusters
 WEEK 1
November 18
EXERCISE SETS REPS LOAD/RPE
Comp Squat 2 3 5,6
3 4 102,5lbs
Comp Bench Press 2 3 5,6
4 4 70lbs
OHP 3 5 6
Bulgarian Split Squat 3 7 6
Abs of Choice 3

November 19
EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 1 2 6
3 3 125lbs
DB RDL or Hip Thrust 3 9 6
Horizontal Row of Choice 4 10 6
Vertical Row of Choice 4 10 7
Curl of Choice 3 15 8

November 21
EXERCISE SETS REPS LOAD/RPE
Comp Squat 1 5 6
3 6 95lbs
T-shirt Pause Bench Press 2 5 5,6
4 5 65lbs
DB Bench Press 3 7 6
Goblet KB Front Squat (dumbbell ok but kb prefe 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

November 22
EXERCISE SETS REPS LOAD/RPE
Beltless Paused Deadlift (2-3 inches below knee) 2 4,3 6,6
2 4 112,5lbs
Horizontal Row of Choice 3 13 7
Vertical Row of Choice 3 13 7
Leg Curl Myo Reps 1 15-20 3 clusters

November 23
EXERCISE SETS REPS LOAD/RPE
10 minute stationary bike warm up (burn quads)
Comp Squat 5 2 110lbs
Comp Bench Press 4 7 62,5lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 2
November 25
TOP SET RATING EXERCISE SETS REPS
110 Comp Squat 2 3
3 4
75 Comp Bench Press 2 3
4 4
OHP 3 5
Bulgarian Split Squat 3 7
Abs of Choice 3

November 26
TOP SET RATING EXERCISE SETS REPS
150 Comp Deadlift 1 2
3 3
DB RDL or Hip Thrust 3 9
Horizontal Row of Choice 4 10
Vertical Row of Choice 4 10
Curl of Choice 3 15

November 28
TOP SET RATING EXERCISE SETS REPS
102.5 Comp Squat 1 5
3 6
65 T-shirt Pause Bench Press 2 5
4 5
DB Bench Press 3 7
Goblet KB Front Squat (dumbbell ok but kb pr 3 12
Lateral Raise S.S. Tri Pushdown 3 15

November 29
TOP SET RATING EXERCISE SETS REPS
120 Beltless Paused Deadlift (2-3 inches below kn 2 4,3
2 4
Horizontal Row of Choice 3 13
Vertical Row of Choice 3 13
 Leg Curl Myo Reps 1 15-20

November 30
TOP SET RATING EXERCISE SETS REPS
10 minute stationary bike warm up (burn quads)
Comp Squat 5 2
Comp Bench Press 4 7
Lateral Raise Myo Reps 1 15-20
Rear Delt Exercise of Choice Myo Reps 1 15-20
Bi Exercise of Choice Myo Reps 1 15-20
Tri Exercise of Choice Myo Reps 1 15-20
2 WEEK 3
r 25 December 02
LOAD/RPE TOP SET RATING EXERCISE SETS
6,7 Comp Squat 2
107,5lbs 3
6,7 Comp Bench Press 2
70lbs 4
6 OHP 3
6 Bulgarian Split Squat 3
Abs of Choice 3

r 26 December 03
LOAD/RPE TOP SET RATING EXERCISE SETS
7 Comp Deadlift 1
130lbs 3
6 DB RDL or Hip Thrust 3
6 Horizontal Row of Choice 4
7 Vertical Row of Choice 4
8 Curl of Choice 3

r 28 December 05
LOAD/RPE TOP SET RATING EXERCISE SETS
7 Comp Squat 1
97,5lbs 3
6,7 T-shirt Pause Bench Press 2
67,5lbs 4
6 DB Bench Press 3
6 Goblet KB Front Squat (dumbbell ok but kb pr 3
8 Lateral Raise S.S. Tri Pushdown 3

r 29 December 06
LOAD/RPE TOP SET RATING EXERCISE SETS
6,6 Beltless Paused Deadlift (2-3 inches below kn 2
115lbs 2
7 Horizontal Row of Choice 3
7 Vertical Row of Choice 3
 3 clusters Leg Curl Myo Reps 1

r 30 December 07
LOAD/RPE TOP SET RATING EXERCISE SETS
10 minute stationary bike warm up (burn quads)
112,5lbs Comp Squat 5
62,5lbs Comp Bench Press 4
3 Clusters Lateral Raise Myo Reps 1
3 Clusters Rear Delt Exercise of Choice Myo Reps 1
3 Clusters Bi Exercise of Choice Myo Reps 1
3 Clusters Tri Exercise of Choice Myo Reps 1
WEEK 3 WE
December 02 Decem
REPS LOAD/RPE TOP SET RATING EXERCISE
3 7,8 Comp Squat
4 110lbs
3 7,8 Comp Bench Press
4 72,5lbs
5 7 OHP
7 7 Bulgarian Split Squat
Abs of Choice

December 03 Decem
REPS LOAD/RPE TOP SET RATING EXERCISE
2 6 Comp Deadlift
3 132,5lbs
9 7 DB RDL or Hip Thrust
10 6 Horizontal Row of Choice
10 7 Vertical Row of Choice
15 8 Curl of Choice

December 05 Decem
REPS LOAD/RPE TOP SET RATING EXERCISE
5 8 Comp Squat
6 100lbs
5 7,8 T-shirt Pause Bench Press
5 70lbs
7 7 DB Bench Press
12 6 Goblet KB Front Squat (dumbbell ok but kb pr
15 8 Lateral Raise S.S. Tri Pushdown

December 06 Decem
REPS LOAD/RPE TOP SET RATING EXERCISE
4,3 7,7 Beltless Paused Deadlift (2-3 inches below kn
4 120lbs
13 7 Horizontal Row of Choice
13 7 Vertical Row of Choice
 15-20 3 clusters Leg Curl Myo Reps

December 07 Decem
REPS LOAD/RPE TOP SET RATING EXERCISE
10 minute stationary bike warm up (burn quads)
2 115lbs Comp Squat
7 65lbs Comp Bench Press
15-20 3 Clusters Lateral Raise Myo Reps
15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps
15-20 3 Clusters Bi Exercise of Choice Myo Reps
15-20 3 Clusters Tri Exercise of Choice Myo Reps
 WEEK 4
December 09
SETS REPS LOAD/RPE TOP SET RATING
2 3 8,9 115, key:( 132,5t
3 4 112,5lbs
2 3 8,9 82,5 85 95t
4 4 75lbs
3 5 7
3 7 7
3

December 10
SETS REPS LOAD/RPE TOP SET RATING
1 2 8 155 175t
3 3 135lbs
3 9 7
4 10 6
4 10 7
3 15 8

December 12
SETS REPS LOAD/RPE TOP SET RATING
1 5 9
3 6 102,5lbs
2 5 8,9
4 5 70lbs
3 7 7
3 12 6
3 15 8

December 13
SETS REPS LOAD/RPE TOP SET RATING
2 4,3 7,7
2 4 122,5lbs
3 13 7
3 13 7
 1 15-20 3 clusters

December 14
SETS REPS LOAD/RPE TOP SET RATING
up (burn quads)
5 2 117,5lbs
4 7 67,5lbs
1 15-20 3 Clusters
1 15-20 3 Clusters
1 15-20 3 Clusters
1 15-20 3 Clusters
 WEEK 1
December 16
EXERCISE SETS REPS LOAD/RPE
Comp Squat 2 1 5,6
3 3 107,5lbs
Comp Bench Press 2 1 5,6
3 3 70lbs
OHP 3 4 6
Bulgarian Split Squat 3 6 6
Abs of Choice 3

December 17
EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 1 1 6
3 2 130lbs
DB RDL or Hip Thrust 3 8 6
Horizontal Row of Choice 4 8 6
Vertical Row of Choice 4 8 7
Curl of Choice 3 15 8

December 19
EXERCISE SETS REPS LOAD/RPE
Comp Squat 1 3 6
3 5 97,5lbs
Comp Bench Press 2 4 5,6
4 4 67,5lbs
DB Bench Press 3 6 6
Goblet KB Front Squat (dumbbell ok but kb prefe 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

December 20
EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 5 1 132,5lbs
Horizontal Row of Choice 3 11 7
Vertical Row of Choice 3 11 7
Leg Curl Myo Reps 1 15-20 3 clusters
 December 21
EXERCISE SETS REPS LOAD/RPE
10 minute stationary bike warm up (burn quads)
Comp Squat 5 1 112,5lbs
Comp Bench Press 4 6 62,5lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 2
December 23
TOP SET RATING EXERCISE SETS REPS
Comp Squat 2 1
3 3
Comp Bench Press 2 1
3 3
OHP 3 4
Bulgarian Split Squat 3 6
Abs of Choice 3

December 24
TOP SET RATING EXERCISE SETS REPS
Comp Deadlift 1 1
3 2
DB RDL or Hip Thrust 3 8
Horizontal Row of Choice 4 8
Vertical Row of Choice 4 8
Curl of Choice 3 15

December 26
TOP SET RATING EXERCISE SETS REPS
Comp Squat 1 3
3 5
Comp Bench Press 2 4
4 4
DB Bench Press 3 6
Goblet KB Front Squat (dumbbell ok but kb pr 3 12
Lateral Raise S.S. Tri Pushdown 3 15

December 27
TOP SET RATING EXERCISE SETS REPS
Comp Deadlift 5 1
Horizontal Row of Choice 3 11
Vertical Row of Choice 3 11
Leg Curl Myo Reps 1 15-20
 December 28
TOP SET RATING EXERCISE SETS REPS
10 minute stationary bike warm up (burn quads)
Comp Squat 5 1
Comp Bench Press 4 6
Lateral Raise Myo Reps 1 15-20
Rear Delt Exercise of Choice Myo Reps 1 15-20
Bi Exercise of Choice Myo Reps 1 15-20
Tri Exercise of Choice Myo Reps 1 15-20
 2 WEEK 3
r 23 December 30
LOAD/RPE TOP SET RATING EXERCISE SETS
6,7 Comp Squat 2
110lbs 3
6,7 Comp Bench Press 2
72,5lbs 3
6 OHP 3
6 Bulgarian Split Squat 3
Abs of Choice 3

r 24 December 31
LOAD/RPE TOP SET RATING EXERCISE SETS
7 Comp Deadlift 1
132,5lbs 3
6 DB RDL or Hip Thrust 3
6 Horizontal Row of Choice 4
7 Vertical Row of Choice 4
8 Curl of Choice 3

r 26 January 02
LOAD/RPE TOP SET RATING EXERCISE SETS
7 Comp Squat 1
100lbs 3
6,7 Comp Bench Press 2
70lbs 4
6 DB Bench Press 3
6 Goblet KB Front Squat (dumbbell ok but kb pr 3
8 Lateral Raise S.S. Tri Pushdown 3

r 27 January 03
LOAD/RPE TOP SET RATING EXERCISE SETS
135lbs Comp Deadlift 5
7 Horizontal Row of Choice 3
7 Vertical Row of Choice 3
3 clusters Leg Curl Myo Reps 1
r 28 January 04
LOAD/RPE TOP SET RATING EXERCISE SETS
10 minute stationary bike warm up (burn quads)
115lbs Comp Squat 5
65lbs Comp Bench Press 4
3 Clusters Lateral Raise Myo Reps 1
3 Clusters Rear Delt Exercise of Choice Myo Reps 1
3 Clusters Bi Exercise of Choice Myo Reps 1
3 Clusters Tri Exercise of Choice Myo Reps 1
WEEK 3 WE
December 30 Janu
REPS LOAD/RPE TOP SET RATING EXERCISE
1 7,8 120 Comp Squat
3 112,5lbs
1 7,8 Comp Bench Press
3 75lbs
4 7 OHP
6 7 Bulgarian Split Squat
Abs of Choice

December 31 Janu
REPS LOAD/RPE TOP SET RATING EXERCISE
1 6 155 Comp Deadlift
2 135lbs
8 7 DB RDL or Hip Thrust
8 6 Horizontal Row of Choice
8 7 Vertical Row of Choice
15 8 Curl of Choice

January 02 Janu
REPS LOAD/RPE TOP SET RATING EXERCISE
3 8 115 Comp Squat
5 102,5lbs
4 7,8 77,5 80 Comp Bench Press
4 70lbs
6 7 DB Bench Press
12 6 Goblet KB Front Squat (dumbbell ok but kb pr
15 8 Lateral Raise S.S. Tri Pushdown

January 03 Janu
REPS LOAD/RPE TOP SET RATING EXERCISE
1 140lbs
11 7 Horizontal Row of Choice
11 7 Vertical Row of Choice
15-20 3 clusters Leg Curl Myo Reps
January 04 Janu
REPS LOAD/RPE TOP SET RATING EXERCISE
10 minute stationary bike warm up (burn quads)
1 117,5lbs Comp Squat
6 67,5lbs Comp Bench Press
15-20 3 Clusters Lateral Raise Myo Reps
15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps
15-20 3 Clusters Bi Exercise of Choice Myo Reps
15-20 3 Clusters Tri Exercise of Choice Myo Reps
 WEEK 4
January 06
SETS REPS LOAD/RPE TOP SET RATING
2 1 8,9 130
3 3 115lbs
2 1 8,9
3 3 77,5lbs
3 4 7
3 6 7
3

January 07
SETS REPS LOAD/RPE TOP SET RATING
1 1 9 170
3 2 140lbs
3 8 7
4 8 6
4 8 7
3 15 8

January 09
SETS REPS LOAD/RPE TOP SET RATING
1 3 9
3 5 107,5lbs
2 4 8,9
4 4 72,5lbs
3 6 7
3 12 6
3 15 8

January 10
SETS REPS LOAD/RPE TOP SET RATING

3 11 7
3 11 7
1 15-20 3 clusters
 January 11
SETS REPS LOAD/RPE TOP SET RATING
up (burn quads)
3 1 120lbs
3 6 70lbs
1 15-20 3 Clusters
1 15-20 3 Clusters
1 15-20 3 Clusters
1 15-20 3 Clusters
 PRI
INSTRUCTIONS

This is a section I utilize with my clients that I specify TO THEIR

NEEDS. I do not know what mobility and stability work you guys
need however I chose some general movements that won't hurt.
 PRIME
MOBILITY
EXERCISE SETS REPS
Hip Flexion/Rotation 1 or 2 30-45 seconds
Banded Internal Rotation Stretch 1 or 2 30-45 seconds
Thoracic Extension Realease on Roll 1 or 2 30-45 seconds
Shoulder Dislocations 1 or 2 10
Glute Release w. Lacrosse Ball 1 or 2 30-45 seconds

STABILITY
EXERCISE SETS REPS

ACTIVATION
EXERCISE SETS REPS
Glute Activation Side Plank Clamshe 1 or 2 10
Bird Dog 1 or 2 10
Floor Slides 1 or 2 10
 MOBILITY
LINK
Err:514
Err:514
Err:514
Err:514
Err:514

STABILITY
LINK

ACTIVATION
LINK
Err:514
Err:514
Err:514
 REPORTING INSTRUCTIONS
Every morning upon waking and after using the restroom, weigh Fluid
yourself naked. Using a nutrition tracking app of your choice, record
your daily weight and macronutrient intake. Once a week, fill in this Macronutrient
sheet with your daily morning weigh-ins and macronutrient intakes. Electrolytes: Sodium/Po
Record your daily stress levels and hours of sleep in the spaces
provided in the table. If you did cardio, include the calories burned Fibe
in the space provided. Weekly averages will be calculated
automatically (DO NOT CHANGE THE BLACK ROW). Measure your Pre-Worko
thigh, waist and arm circumferences once a week and record the Post-Worko
data in the spaces provided. When you're finished filling out this
spreadsheet, please attach it to an email with a weekly report
detailing any questions, thoughts or concerns you may have.
PLEASE TITLE THE EMAIL WITH YOUR NAME, FOLLOWED BY THE
WEEK NUMBER (for example: Brendan Tietz, week 3).
RECOM
Fish Oil (Ethy
Creatine Mono

Vita
Beta
Pre-W

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 09
June 10
June 11
June 12
June 13
June 14
June 15
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 16
June 17
June 18
June 19
June 20
June 21
June 22
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 23
June 24
June 25
June 26
June 27
June 28
June 29
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 30
July 01
July 02
July 03
July 04
July 05
July 06
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
 PRIME
NUTRITIONAL RECOMMENDATIONS
Fluid Intake 128 oz.
Macronutrient Timing Protein every four hours; fats and carbs as desired
Electrolytes: Sodium/Potassium 500-1000mg pre workout sodium/potassium. Don't Exceed 6000 of any dai
Fiber Intake 30-50g
Pre-Workout Meal 15-30% carbs with protein, but flexible
Post-Workout Meal 15-30% carbs with protein, but flexible

RECOMMENDED SUPPLEMENTS (IN ORDER OF IMPORTANCE)

Fish Oil (Ethyl Ester) 3-6g daily; must be included in daily fat intake
Creatine Monohydrate 5g on training days or have in pre workout

Vitamin D3 2000-4000 IU daily with food

Beta Alanine 5g any time prior to workout or have in pre workout
Pre-Workout IPF Affiliate: PR Breaker | Non tested: Super Bio Freak on Heavy days

WEEK 1
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENT
2 7
THIGH

WAIST

ARM

#DIV/0! 2 7

WEEK 2
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENT
 THIGH

WAIST

ARM

#DIV/0! #DIV/0! #DIV/0!

WEEK 3
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENT

THIGH

WAIST

ARM

#DIV/0! #DIV/0! #DIV/0!

WEEK 4
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENT

THIGH

WAIST

ARM

#DIV/0! #DIV/0! #DIV/0!

 MICRONUTRIENT REQUIREMENTS CARDIO
Two servings of veggies or fruit daily.Days of week Steady State HIIT
One serving of leafy greens daily. Day 1:
One serving of dairy daily Day2:
(exception for lactose intolerance) Day 3:
One serving of monounsaturated Day 4:
fats daily (avocado, nuts, fish, etc.) Day 5:
Day 6:
Day 7:

MACRONUTRIENT TARGETS
DAY PROTEIN CARBS FAT CALORIES
Upper Days 0

Lower/Hybrid Days 0
1 Day of Choice
0
0

WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP

WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

 MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP

WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP

WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP