Template HLM412

Introduction Watch me!
Hey everyone! Thanks for purchasing the HLM Barbell Medicine templates.
There is a lot here, but I think once you thumb through it and plot your first
the right template for you, a few questions:
Are you a novice? If yes, do the Novice LP
Are you an intermediate who is healthy, has a good amount of time to train
pursue strength to the highest degree? If yes, do 12 Week Strength Templat
If you're an intermediate just coming off the Bridge V1.0 or 2.0, but who isn'
would recommend doing HLM. As far as what's better, HLM or The Bridge? I
brutally effective for the right poplulaton. Furthermore, I wouldn't feel comf
individual's preferences will end up dictating the program that works better
variable(s).
Overall, you'll see a specific iteration of how I would put together a Heavy-L
-Jordan Feigenbaum, MD, MS, SSC
Modifications
1) For older trainees (this is subjective- you know who you are) or those who
following modifications:
- Decrease the AMRAP duration by 2 minutes whenever it is programmed.
- pay attention to how the RPE is trending each set and cut things off as need
- Consider eliminating 1 or more "third movements" where applicable.
2) It is not possible to provide substitutions for all exercises programmed, ho
substitute the exercise programmed for a different exercise within the same
1) For older trainees (this is subjective- you know who you are) or those who
following modifications:
- Decrease the AMRAP duration by 2 minutes whenever it is programmed.
- pay attention to how the RPE is trending each set and cut things off as need
- Consider eliminating 1 or more "third movements" where applicable.
2) It is not possible to provide substitutions for all exercises programmed, ho

substitute the exercise programmed for a different exercise within the same
the programmed exercise with another kind of squat. If it's a bench or press
GPP
GPP is general physical preparedness. By definition, anything that is not spo
many different aspects and characteristics of strength and conditioning, hen
(though constrained to "useful" parameters, I'd argue).
For the GPP work programmed in on the "non-GPP" templates, the goal of is
some programmed accessory work that does not interfere with strength/po
intensity intervals (HIIT) and Low intensity steady state (LISS) work as compl
one over the other tends to produce decreased performance overall. A HR m
rather we can use Rate of Percieved Exertion (RPE) to guage effort as follow
conversation in full sentences. RPE 7- Easy effort. Can only talk in short sent
comfortably. RPE 9- Hard effort. Near max effort. RPE 10- Maximal effort tha
The upper back, trunk, and arm work are pretty self explanatory. Main thing
exercises selected. Chins are not "better" than pull downs if they beat your e
not "better" than planks if they hurt your shoulders or are otherwise not we
some extra training volume for certain things that tend to benefit from extra
not terribly challenging outside of the conditioning.
ell Medicine templates.
ugh it and plot your first few work outs it will make more sense. To ensure this is
d amount of time to train over the next three months, and wants to singularly
Week Strength Template.
V1.0 or 2.0, but who isn't quite ready for the 12 Week Strength Template then I
er, HLM or The Bridge? I don't really have a preference. I think both can be
ore, I wouldn't feel comfortable saying one is better than the other, as I thnk the
ogram that works better instead of any specific difference in programming
d put together a Heavy-Light-Medium training program. Hope you guys enjoy!
ho you are) or those who are fresh off the novice LP- I would suggest the
ever it is programmed.
and cut things off as needed
" where applicable.
xercises programmed, however if you have an injury or equipment issue,
exercise within the same "class", e.g. if it's a squat type of movement, replace
anything that is not sports specific is GPP. Those templates are designed to train
th and conditioning, hence the increase in variety in exercises, reps, sets, etc.
ue).
" templates, the goal of is to improve conditioning, work capacity, and allow
terfere with strength/power development. I typically program in both high
tate (LISS) work as complimentary elements, as bias towards development of
formance overall. A HR monitor is not necessary to monitor effort levels, but
to guage effort as follows: RPE 6 - More boring than difficult. Can carry on a
an only talk in short sentences. RPE 8- Moderate effort, cannot speak
PE 10- Maximal effort that is very difficulty/not possible to sustain.
explanatory. Main things here are to not get overzealous with the types of
downs if they beat your elbows up, for instance. Similarly, ab wheel roll outs are
or are otherwise not well tolerated. In general, the function of GPP is to provide
end to benefit from extra frequency. It should be sort ofan active recovery and
Calculator/Logs
There is a calculator tab at the bottom that you can use to predict what we
number you need to hit in order to beat your previous estimated 1 Rep ma
best). The idea is to have your estimated 1RM go up each week, or as often
calculator can be super useful especially when the rep ranges change from
For the logs, make sure to log all weights, sets, reps that are greater than R
programs. Do not log AMRAPs. Logging the stuff week to week is vital for se
benchmarking what weights need to be hit in the following weeks in order
Remember, more reps or more weight, or more total volume per session or
predict what weight at what RPE and rep
mated 1 Rep max from the previous week (or
week, or as often as possible so using this
ges change from week to week.
e greater than RPE 7 for all non novice

week is vital for seeing your progress and
g weeks in order to actually be progressing :)
me per session or week is progress!

Squat Press
V Squat Press
I 2ct Paused Squat Push Press
D 303 Tempo Squat Press 2.0
E 530 Tempo Squat Bench Press (Comp)
O
Pin Squat 2ct paused bench
D Front Squat 3ct paused bench
E Touch n Go Bench
M Close Grip bench
O Floor Press
Close Grip Floor Press
Pin Bench
Squat Press
T How to Squat How to Press
U How to Bench Press
T
O
R
I
A
L
S
Pulls Oly
Deadlift Power Clean
Pendlay Row Power Snatch
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Pulls Oly
How to Deadlift How to Power Clean
How to Deadlift (Thrall) Putting the Power Clean Together
How to RDL Fixing an Arm Pull
How to SLDL How to Power Snatch
How to Jerk
Together
Why RPE and How to Use it?
Rate of percieved exertion (RPE) is probably the easiest way to communicate
above).
The workouts rely heavily on use RPE to rate your effort level, especially duri
Take the following example for the squat. We are supposed to do 6 reps @ 6
gradually- each set being down for whatever the rep prescription is for the da
exercises, you should pay attention to your effort level. If your set of 6 reps @
warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you
For the fatigues, we have onle one prescription, "load drops"
Rep drops are seen weeks 1-3 and load drops are seen weeks 4-6.
Let's use the example on week 1 for the supplemental squat 1(S-S1), beltless
warm up weight @7. Perform the set of 7 as planned, using RPE to determine
your 5 @ RPE 7 geels light, I would increase the planned weight for the set of
finding the 5 reps @ RPE 9 load, you'll take 5% off the bar to do your back off
top set of the day) to feel like RPE 9. Then you're done.
Here is an easy example, say my max is 500 on the squat without a belt. My fi
say "Yeah, that was about an RPE 7" and so I'm sticking to the plan for the da
a true 8. So I have two options, I can rest 4-5 min and do my planned "top se
make my attempted 5 @ 9 heavier, selecting 425 or 430lbs. I don't have a pr
ultimately determine which method you choose. Conversely, let's say that m
410 because I think I just got feedback from that previous set of 5 about my p
reattempting another 5 @ 9 at a higher weight.
As far as progression goes, the idea is to get our estimated 1RM to go up eac
week 2, plug in something that's about 1-5lbs heavier than your estimated 1R
temper the load appropriately and let RPE supersede our plans. The goal is to
RPE
10
9.5
9
8.5
8.5
8
7.5
7
6.5
6
Nomenclature
Squat= Back squat
Press= Strict Press
Pendlay Row= Row from the floor
2ct paused squat= pause 2 sec. at bottom

2ct paused deadlift= Pause 2 sec. at 1" off floor during the pull
3ct paused bench: Pause bar on chest for 3 seconds
3-0-3 tempo squat= 3 second descent, no pause, 3 second ascent"
Pin Squat- start at top and squat until bar rests on pins (when you're below p
second then stand up.
2ct paused bench- pause bar on chest for 2 seconds

Pin Press: Press (military press) from pins in rack at shoulder height
Towel Bench: Roll up towel to 5cm diameter and place it under shirt to decre
between "chest" and barbell during bench
Mid shin Rack Pull: Rack pull with barbell at mid shin height
Touch n Go bench= Bench w/o any pause
RDL= Romanian Deadlift

Incline Bench Work denotes a 30-60* angle of the bench
5-3-0 Tempo Squat= 5 sec descent, 3 sec pause, fast up
Close grip Bench Press= Grip 16.5" apart (fingers on start of knurling)
2" deficit DL= Deadlift while standing on mats 2" tall
Pin Press: Press (military press) from pins in rack at shoulder height
Towel Bench: Roll up towel to 5cm diameter and place it under shirt to decre
between "chest" and barbell during bench
Mid shin Rack Pull: Rack pull with barbell at mid shin height
Touch n Go bench= Bench w/o any pause
RDL= Romanian Deadlift

Incline Bench Work denotes a 30-60* angle of the bench
5-3-0 Tempo Squat= 5 sec descent, 3 sec pause, fast up
Close grip Bench Press= Grip 16.5" apart (fingers on start of knurling)
2" deficit DL= Deadlift while standing on mats 2" tall
RPE
10
9.5
9
8.5
8
7.5
7
6.5
d How to Use it?
rtion (RPE) is probably the easiest way to communicate intensity to someone remotely. While it is subjective, there are obje
avily on use RPE to rate your effort level, especially during the last few warm up sets.
ample for the squat. We are supposed to do 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- st
eing down for whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to the final warm up
pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE 7, you should temper the weight for
pposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to do an additional set, but rather you've already found
ave onle one prescription, "load drops"
eeks 1-3 and load drops are seen weeks 4-6.
on week 1 for the supplemental squat 1(S-S1), beltless squats: 5 reps @ 7, 5 reps @ 8, 5 reps @ 9, 5% fatigue. We'll warm u
Perform the set of 7 as planned, using RPE to determine how you should adjust the following warm up (5 @ 8) load based on
light, I would increase the planned weight for the set of 5 reps @ RPE 8 by a few lbs and see how that feels, to ultimately fin
RPE 9 load, you'll take 5% off the bar to do your back off sets with. You'll take 4-5 minutes rest between sets and do as many
feel like RPE 9. Then you're done.
ple, say my max is 500 on the squat without a belt. My first warm up single would be 430lbs, then I'd rest 2-3 minutes. My pl
bout an RPE 7" and so I'm sticking to the plan for the day. Then I do my set of 5 reps @ 8, which is planned at 405lbs (based o
o options, I can rest 4-5 min and do my planned "top set" without modification at 419, which is what the calculator says 5 @
5 @ 9 heavier, selecting 425 or 430lbs. I don't have a preference which one you choose if you need to modify on the fly, as I
which method you choose. Conversely, let's say that my 5 @ 8 at 405 felt more like RPE 9 than RPE 8. At this point, I may tem
ust got feedback from that previous set of 5 about my performance for the day or if it was a true 5 rep @ 9 set, then I would
5 @ 9 at a higher weight.
goes, the idea is to get our estimated 1RM to go up each week, if possible- even if it's by 1lb. So, I would suggest doing the fi
thing that's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during your warm ups, it beco
opriately and let RPE supersede our plans. The goal is to get high quality work done without overstressing you, the lifter.
Description
Max effort, at or very near true 1 rep maximum.
Near maximum effort. Maybe could've done 1 more rep.
Very hard effort, but definitely could've done 1 more rep
Very Challenging. Maybe could've done 2 more reps.
Very Challenging. Maybe could've done 2 more reps.
Challenging, but definitely could've done 2 more reps.
Moderate, but mabye could've done 3 more reps.

Good speed, but significant. Definitely could've done 3 more reps.
A warm up weight. Moves very well.
Almost insignificant. An easy warm up weight.
om the floor
use 2 sec. at bottom

Pause 2 sec. at 1" off floor during the pull
use bar on chest for 3 seconds
second descent, no pause, 3 second ascent"
p and squat until bar rests on pins (when you're below parallel), pause for a
.
use bar on chest for 2 seconds

ary press) from pins in rack at shoulder height
towel to 5cm diameter and place it under shirt to decrease distance
barbell during bench
ack pull with barbell at mid shin height

ench w/o any pause
lift
enotes a 30-60* angle of the bench
5 sec descent, 3 sec pause, fast up
s= Grip 16.5" apart (fingers on start of knurling)
ft while standing on mats 2" tall
ary press) from pins in rack at shoulder height
towel to 5cm diameter and place it under shirt to decrease distance
barbell during bench
ack pull with barbell at mid shin height
ench w/o any pause
lift
enotes a 30-60* angle of the bench
5 sec descent, 3 sec pause, fast up
s= Grip 16.5" apart (fingers on start of knurling)
ft while standing on mats 2" tall
1 2
100.00% 95.50%
97.80% 93.90%
95.50% 92.20%
93.90% 90.70%
92.20% 89.20%
90.70% 87.80%
89.20% 86.30%
87.80% 85.00%
Percentages of 1RM
e remotely. While it is subjective, there are objective components to it (see percentages
m up sets.
@ 8. So, you'll start your warm up like normal- starting at the empty bar and adding weight
'd be 6 reps. When you get to the final warm ups, which have suggested loads for the main
than an RPE 7, you should temper the weight for the planned set of 6 reps @ RPE 8. If the
n additional set, but rather you've already found your RPE 8 set.
reps @ 8, 5 reps @ 9, 5% fatigue. We'll warm up as usual until we get near our first planned
ust the following warm up (5 @ 8) load based on your performance that day. For instance, if
few lbs and see how that feels, to ultimately find the correct 5 @ 9. In any event, after
e 4-5 minutes rest between sets and do as many back off sets for that weight (95% of your
would be 430lbs, then I'd rest 2-3 minutes. My planned 5 @ 7 would be 393lbs I do that and
f 5 reps @ 8, which is planned at 405lbs (based on the calculator). That feels a bit easier than
on at 419, which is what the calculator says 5 @ 9 should be based on a 500lb 1RM OR I can
you choose if you need to modify on the fly, as I suspect the time you have to train will
ore like RPE 9 than RPE 8. At this point, I may temper my planned set of 5 reps @ 9 down to
day or if it was a true 5 rep @ 9 set, then I would do my back offs based on 405 without
ven if it's by 1lb. So, I would suggest doing the first week based on your existing numbers. On
an to hit those. If, during your warm ups, it becomes obvious that it isn't going to happen-
rk done without overstressing you, the lifter.
Approximate Percentage Range for 1, 3, and 5 reps, respectively.

100%, 92%, 86%
98%, 91%, 85%
96%, 89%, 84%
94%, 88%, 82%
94%, 88%, 82%
92%, 86%, 81%
91%, 85%, 80%

89%, 84%, 79%
88%, 82%, 77%
87%, 80%, 75%
Reps
3
92.20%
90.70%
89.20%
87.80%
86.30%
85.00%
83.70%
82.40%
Cardio RPE
Max Effort Sprint
Near Max effort sprint
Very Hard Effort
Moderate Effort (HR 75% max)
Paced effort (HR 65-70%)
Easy effort (HR 60% max)

eps
4 5 6 7 8
89.20% 86.30% 83.70% 81.10% 78.60%
87.80% 85.00% 82.40% 79.90% 77.40%
86.30% 83.70% 81.10% 78.60% 76.20%
85.00% 82.40% 79.90% 77.40% 75.10%
83.70% 81.10% 78.60% 76.20% 73.90%
82.40% 79.90% 77.40% 75.10% 72.30%
81.10% 78.60% 76.20% 73.90% 70.70%
79.90% 77.40% 75.10% 72.30% 69.40%
9 10 11 12
76.20% 73.90% 70.70% 68.00%
75.10% 72.30% 69.40% 66.70%
73.90% 70.70% 68.00% 65.30%
72.30% 69.40% 66.70% 64.00%
70.70% 68.00% 65.30% 62.60%
69.40% 66.70% 64.00% 61.30%
68.00% 65.30% 62.60% 59.90%
66.70% 64.00% 61.30% 58.60%
Welcome to the Heavy Light Medium Program
Below is the skeleton of the program. To translate the spreadsheet into the daily training, identify which week you're on and wh
From there, identify the corresponding rep prescription for each movement.
A full explanation of RPE can be found on the tab "RPE Overview"
All volume prescriptions are written as "reps x sets".
You'll note that some of the NONE OF the volume/rpe prescriptions have an asterisk * by them. This means you should compl
Ideally, one would do the resistance training on M/W/F and the GPP work on T/Thurs or Tues/Sat, though GPP work c
Rest periods are listed below each category of lift. For the direct arm work, I really don't care how long you rest- but if
AMRAP= As many reps as possible. For the chin ups and pull ups, this does not mean to go to failure, but rather try and accum
If you cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do
For equipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with so
Week
1
2
3
4
5
6
7
8
Week
1
2
3
4
5
6
7
8
Week
1
2
3
4
5
6
7
Week
1
2
3
4
5
6
7
Week
1
2
3
4
5
6
7
Week
1
2
3
4
5
6
7
come to the Heavy Light Medium Program
w is the skeleton of the program. To translate the spreadsheet into the daily training, identify which week you're on and what day you're on,
there, identify the corresponding rep prescription for each movement.
explanation of RPE can be found on the tab "RPE Overview"
lume prescriptions are written as "reps x sets".
note that some of the NONE OF the volume/rpe prescriptions have an asterisk * by them. This means you should complete the requisite v
ly, one would do the resistance training on M/W/F and the GPP work on T/Thurs or Tues/Sat, though GPP work can be done after
periods are listed below each category of lift. For the direct arm work, I really don't care how long you rest- but if you have to get
AP= As many reps as possible. For the chin ups and pull ups, this does not mean to go to failure, but rather try and accumulate as many re
cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do lat pull downs and
quipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with something similar, e.
Block Type
Low Stress
Developmental
Developmental
Developmental
Developmental
Specialization
Specialization
Specialization
Day 1
C-S + C-B + S-D1
C-S + C-B + S-D1
C-S + C-B + S-D1
C-S + C-B + S-D1
C-S + C-B + S-D1
C-S + C-B + S-D1
C-S + C-B + S-D1
C-S + C-B + S-D1
Heavy
Competition Bench (C-B)

1ct paused bench
1ct paused bench
1ct paused bench
1ct paused bench
1ct paused bench
1ct paused bench
1ct paused bench
Supplemental Bench 1 (S-B1)
Incline Bench or Close Grip Bench
2ct paused bench
2ct paused bench
2ct paused bench
2ct paused bench
Supplemental Bench 2 (S-B2)
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Watch me!
week you're on and what day you're on, e.g. Day 1, 2, or 3. From there, identify which movements are scheduled for the day, e.g C-S (Com
eans you should complete the requisite volume listed, but you should also stick to the RPE. This may mean you need to take weight off th
at, though GPP work can be done after the main training.
w long you rest- but if you have to get out of the gym- cut it to 90s to 2 min.
but rather try and accumulate as many reps as possible within the allotted time. This is ideally done in SUBMAXIMAL SETS, e.g. try and le
ternatively, you can do lat pull downs and I'd argue that if you're good at chins/pull ups already- you might take a "chin holiday" for a few we
ther limitations) with something similar, e.g. for leg press/belt squat/front squat- you could theoretically do a regular back squat or lunges (if
Volume/RPE of Competition Lifts

5 reps @ 6 (70%), 5 reps @ 7 (75%), 5 reps @ 8 (80%) x 2 sets
1 @ 8, 4 @ 8 ( 83%) x 3 sets
1 @ 8, 4 @ 8 ( 83%) x 4 sets
1 @ 8, 3 @ 8 (86%) x 3 sets
1 @ 8, 3 @ 8 (86%) x 4 sets
5 min rest for sets > RPE 7
Day 2
C-P + S-S2 + S-B2
C-P + S-S2 + S-B2
C-P + S-S2 + S-B2
C-P + S-S2 + S-B2
C-P + S-S2 + S-B2
C-P + S-S2 + S-B2
C-P + S-S2 + S-B2
C-P + S-S2 + S-B2
Light
Competition Squat (C-S)

Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Squat w/ belt
Supplemental Squat 1 (S-S1)
Squat, no belt
Squat, no belt
Squat, no belt
Squat, no belt
2ct Paused Squat
2ct Paused Squat
2ct Paused Squat
2ct Paused Squat
Supplemental Squat 2 (S-S2)
3-0-3 Tempo Squat or Leg Press
Front Squat or SSB Squat
e scheduled for the day, e.g C-S (Comp squat), S-S1 (Supplemental Squat 1), etc.
ay mean you need to take weight off the barbell. This is okay.
SUBMAXIMAL SETS, e.g. try and leave 1-2 reps in the tank and beat the previous week's total number
might take a "chin holiday" for a few weeks here and work on the lat pull down. Your wrists and elbows may appreciate it!
y do a regular back squat or lunges (if your knees will tolerate them). Please don't buy another gym membership because of me, lol.
Volume/RPE of Odd Numbered Supplemental Lifts (e.g. S-S1, S-B1)

4 @ 7, 4@ 8, 4@ 9 x 1 sets
4 @ 7, 4@ 8, 4@ 9 x 2 sets
4 @ 7, 4@ 8, 4@ 9 x 3 sets
4 @ 7, 4@ 8, 4@ 9 x 3 sets
1 @ 8, 3 @ 9 x 2 sets
1 @ 8, 3 @ 9 x 3 sets
1 @ 8, 3 @ 9 x 3 sets
1 @ 8, 3 @ 9 x 2 sets
Day 3
C-D + S-B1 + S-S1
C-D + S-B1 + S-S1
C-D + S-B1 + S-S1
C-D + S-B1 + S-S1
C-D + S-B1 + S-S1
C-D + S-B1 + S-S1
C-D + S-B1 + S-S1
C-D + S-B1 + S-S1
Medium
Competition Press (C-P)

Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Press w/ belt
Supplemental Deadlift 1 (S-D1)
Rack pull, mid shin
Rack pull, mid shin
Rack pull, mid shin
Rack pull, mid shin
2ct Paused Deadlift
2ct Paused Deadlift
2ct Paused Deadlift
2ct Paused Deadlift
y appreciate it!
bership because of me, lol.
Volume/RPE of Even Numbered Supplemental Lifts (e.g. S-S2, S-B2)

8 @ 6, 8 @ 7, 8 @ 8 x 2 sets
8 @ 6, 8 @ 7, 8 @ 8 x 3 sets
8 @ 6, 8 @ 7, 8 @ 8 x 3 sets
8 @ 6, 8 @ 7, 8 @ 8 x 4 sets
6 @ 6. 6 @ 7, 6@ 8 x 3 sets
6 @ 6. 6 @ 7, 6@ 8 x 4 sets
6 @ 6. 6 @ 7, 6@ 8 x 4 sets
6 @ 6. 6 @ 7, 6@ 8 x 3 sets
Competition Deadlift (C-D)

Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
Deadlift w/ belt
GPP
1x/wk
1x/wk
1x/wk
1x/wk
2x/wk
2x/wk
2x/wk
2x/wk
GPP
30 min steady state Conditioning (RPE 6-7) x 1x/wk (Weeks 1 -4)
Every 2 min x 16 min, sprint 30s x 1x/wk (weeks 5-8)
Upper Back work (Chins, pull ups, or rows) x 7 minute AMRAP 2x/wk
Ab work (isometric ideally) x 7 minute AMRAP 2x/wk
* AMRAP work should be done in submaximal sets

*Ab work should be isometric or strict and controlled reps, e.g. planks, leg raises, roll outs, etc. also done in submaximal sets
etc. also done in submaximal sets
Week Squat Volume Squat Tonnage
1 0 0
2 0 0
3 0 0
4 1 0 0
5 0 0
6 0 0
0.9
7 0 0
8 0 0
0.8
0.7
0.6
0.5
Squat e1RM
0.4
0.3
0.2
0.1
0
0 1 2 3 4 5 6 7 8 9
Male
Female
Comp Squat e1RM Bench Volume Bench Tonnage
#N/A 0 0
#N/A 0 0
#N/A 0 0
#N/A 0 1 0
#N/A 25 3300
#N/A 0 0.9 0
#N/A 0 0
#N/A 0 0
0.8
0.7
0.6
0.5
Squat e1RM
0.4
0.3
0.2
0.1
0
5 6 7 8 9 0 1 2 3 4 5 6 7 8 9
Comp Bench e1RM Deadlift Volume Deadlift Tonnage
#N/A 0 0
#N/A 0 0
1
#N/A 0 0
#N/A 0 0
#N/A 0 0.9 0
#N/A 0 0
#N/A 0 0.8 0
#N/A 0 0
0.7
0.6
0.5
Comp Bench e1RM
0.4
0.3
0.2
0.1
0
4 5 6 7 8 9 0 1 2 3 4 5 6
Comp DL e1RM
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
#N/A
Comp DL e1RM
3 4 5 6 7 8 9
Fill in any green box:
ONE REP MAX CALCULATOR:

Reps: 1 2 3
Known 10 RPE:
Known 9 RPE:
Known 8 RPE:
Est 1RM: 0 0 0
One Rep Max: 0
RPE ESTIMATE CALCULATOR
1 2 3
10 0 0 0
9.5 0 0 0
9 0 0 0
8.5 0 0 0
8 0 0 0
7.5 0 0 0
7 0 0 0
6.5 0 0 0
Key ones: - Fatigue -

4%
5 reps @ 7 RPE: 0
5 reps@ 8RPE: 0
5 reps @ 9 RPE: 0 0
4 reps @ 7 RPE 0
4 reps @ 8 RPE 0
4 reps @ 9 RPE 0 0
3 reps @ RPE 7 0
3 reps @ RPE 8 0
3 reps @ RPE 9 0 0
4 5 6 7 8
0 0 0 0 0
Reps
4 5 6 7 8
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
6% <---- May be modified

6 reps @ RPE 7
6 reps @ RPE 8
0 6 reps @ RPE 9
7 reps @ RPE 7
7 reps @ RPE 8
0 7 reps @ RPE 9
8 Reps @ RPE 7
8 reps @ RPE 8
0 8 reps @ RPE 9
9 reps @ RPE 7
9 reps @ RPE 8
9 reps @ RPE 9
10 reps @ RPE 7
10 reps @ RPE 8
10 reps @ RPE 9
9 10
0 0
1 2
10 100.00% 95.50%
9.5 97.80% 93.90%
9 95.50% 92.20%
8.5 93.90% 90.70%
8 92.20% 89.20%
9 10 7.5 90.70% 87.80%
0 0 7 89.20% 86.30%
0 0 6.5 87.80% 85.00%
0 0
0 0
0 0
0 0
0 0
0 0
- Fatigue -
4% 6% <---- May be modified
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
3 4 5 6
92.20% 89.20% 86.30% 83.70%

90.70% 87.80% 85.00% 82.40%
89.20% 86.30% 83.70% 81.10%
87.80% 85.00% 82.40% 79.90%
86.30% 83.70% 81.10% 78.60%
85.00% 82.40% 79.90% 77.40%
83.70% 81.10% 78.60% 76.20%
82.40% 79.90% 77.40% 75.10%
e modified
7 8 9 10
81.10% 78.60% 76.20% 73.90%

79.90% 77.40% 75.10% 72.30%
78.60% 76.20% 73.90% 70.70%
77.40% 75.10% 72.30% 69.40%
76.20% 73.90% 70.70% 68.00%
75.10% 72.30% 69.40% 66.70%
73.90% 70.70% 68.00% 65.30%
72.30% 69.40% 66.70% 64.00%
Squat w/ Belt Exercise: C-S Supplemental SQ
Set Weight Reps RPE Set
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Calculated e1RM #N/A #N/A #N/A Calculated e1RM
Fatigue (%) #VALUE! Weight #VALUE! Fatigue (%)
Deadlift w/belt Exercise: C-S Supplemental DL
Set Weight Reps RPE Set
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Calculated e1RM #N/A #N/A #N/A Calculated e1RM
Fatigue (%) #VALUE! Weight #VALUE! Fatigue (%)
Enter the exercises for the day in the Yellow Cells near the correct competition or supplemental movement.
Squat Tonnage Volume Fatigue Bench Press Tonnage
Squat w/ Belt 0 0 #VALUE! Comp Raw Bench 0
Supplemental SQ 0 0 #VALUE! Comp Press or S-B 0
Supplemental SQ 0 0 #VALUE! S-B2 0
Supplemental SQ 0 0 #VALUE! S-B3 0
Total 0 0 0 S-B4 0
S-B5 0
Total 0
Exercise: S-S1 Supplemental SQ Exercise: S-S2
Weight Reps RPE Set Weight Reps
1
2
3
4
5
6
7
8
9
#N/A #N/A #N/A Calculated e1RM #N/A #N/A
#VALUE! Weight #VALUE! Fatigue (%) #VALUE! Weight
Exercise: S-D1 Supplemental DL Exercise: S-D2
Weight Reps RPE Set Weight Reps
1
2
3
4
5
6
7
8
9
#N/A #N/A #N/A Calculated e1RM #N/A #N/A
#VALUE! Weight #VALUE! Fatigue (%) #VALUE! Weight
pplemental movement.
Volume Fatigue
0 #VALUE! Deadlift Tonnage Volume Fatigue
0 #VALUE! Deadlift w/belt 0 0 #VALUE!
0 #VALUE! Supplemental DL 0 0 #VALUE!
0 #VALUE! Total 0 0 0
0 0
For logging, log sets of R

sure to note the reps com
RPE
of the set. For DB work, u
(combined). Do not log AM
log the
squat related work unter t
Supplemental SQ Exercise: Comp Raw Bench
RPE Set Weight Reps RPE Set
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
#N/A Calculated e1RM #N/A #N/A #N/A Calculated e1RM
#VALUE! Fatigue (%) #VALUE! Weight #VALUE! Fatigue (%)
Supplemental DL Exercise: Comp Press or S-
RPE Set Weight Reps RPE Set
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
#N/A Calculated e1RM #N/A #N/A #N/A Calculated e1RM
#VALUE! Fatigue (%) #VALUE! Weight #VALUE! Fatigue (%)
S-B2
Set
1
2
3
4
5
6
7
8
9
ging, log sets of RPE 7 or greater and make Calculated e1RM
note the reps completed, the weight used, and Fatigue (%)
set. For DB work, use the total weight

ned). Do not log AMRAP work. Make sure to
elated work unter the squat (pink or salmon

Exercise: C-B S-B3 Exercise:
Weight Reps RPE Set Weight Reps RPE
1
2
3
4
5
6
7
8
9
#N/A #N/A #N/A Calculated e1RM #N/A #N/A #N/A
#VALUE! Weight #VALUE! Fatigue (%) #VALUE! Weight #VALUE!
Exercise: S-B1 or C-P S-B4 Exercise:
1
2
3
4
5
6
7
8
9
Exercise: S-B5 Exercise:
1
2
3
4
5
6
7
8
9
Squat w/ Belt Exercise: C-S Supplemental SQ Exercise:
Set Weight Reps RPE Set Weight
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Calculated e1RM #N/A #N/A #N/A Calculated e1RM #N/A
Fatigue (%) #VALUE! Weight #VALUE! Fatigue (%) #VALUE!
Deadlift w/belt Exercise: C-S Supplemental DL Exercise:
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Squat Tonnage Volume Fatigue Bench Press Tonnage Volume
C-S 0 0 #VALUE! Comp Raw Bench 0 0
Supplemental SQ 0 0 #VALUE! Comp Press or S-B 0 0
Supplemental SQ 0 0 #VALUE! S-B2 0 0
Total 0 0 0 S-B4 0 0
S-B5 0 0
Total 0 0
S-S1 Supplemental SQ Exercise: S-S2
Reps RPE Set Weight Reps RPE
1
2
3
4
5
6
7
8
9
#N/A #N/A Calculated e1RM #N/A #N/A #N/A
Weight #VALUE! Fatigue (%) #VALUE! Weight #VALUE!
S-D1 Supplemental DL Exercise: S-D2
1
2
3
4
5
6
7
8
9
mental movement.
Fatigue
#VALUE! Deadlift Tonnage Volume Fatigue
#VALUE! Deadlift w/belt 0 0 #VALUE!
#VALUE! Supplemental DL 0 0 #VALUE!
#VALUE! Total 0 0 0
0
For logging, log sets of RPE 7 o

sure to note the reps completed
RPE
of the set. For DB work, use the
(combined). Do not log AMRAP
log the
squat related work unter the sq
Supplemental SQ Exercise: Comp Raw Bench Exercise:
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Supplemental DL Exercise: Comp Press or S- Exercise:
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
S-B2 Exercise:
Set Weight
1
2
3
4
5
6
7
8
9
log sets of RPE 7 or greater and make Calculated e1RM #N/A
the reps completed, the weight used, and Fatigue (%) #VALUE!
or DB work, use the total weight

Do not log AMRAP work. Make sure to
d work unter the squat (pink or salmon

C-B S-B3 Exercise:
1
2
3
4
5
6
7
8
9
S-B1 or C-P S-B4 Exercise:
1
2
3
4
5
6
7
8
9
S-B5 Exercise:
1
2
3
4
5
6
7
8
9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Total 0 0 0 S-B4 0 0
S-B5 0 0
Total 0 0
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
mental movement.
Fatigue
#VALUE! Total 0 0 0
0

RPE
log the
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
S-B2 Exercise:
Set Weight
1
2
3
4
5
6
7
8
9


C-B S-B3 Exercise:
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
S-B5 Exercise:
1
2
3
4
5
6
7
8
9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Total 0 0 0 S-B4 0 0
S-B5 0 0
Total 0 0
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
mental movement.
Fatigue
#VALUE! Total 0 0 0
0

RPE
log the
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
S-B2 Exercise:
Set Weight
1
2
3
4
5
6
7
8
9


C-B S-B3 Exercise:
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
S-B5 Exercise:
1
2
3
4
5
6
7
8
9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Total 0 0 0 S-B4 0 0
S-B5 0 0
Total 3300 25
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
mental movement.
Fatigue
0.1 Supplemental DL 0 0 #VALUE!
#VALUE! Total 0 0 0
0.1

RPE
log the
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
S-B2 Exercise:
Set Weight
1 125
2 130
3 135
4
5
6
7
8
9
log sets of RPE 7 or greater and make Calculated e1RM 223
the reps completed, the weight used, and Fatigue (%) 0.1


C-B S-B3 Exercise:
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
S-B5 Exercise:
5 7 1
5 8 2
15 9 3
4
5
6
7
8
9
135 16 Calculated e1RM #N/A #N/A #N/A
135 16 Fatigue (%) #VALUE! Weight #VALUE!
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Total 0 0 0 S-B4 0 0
S-B5 0 0
Total 0 0
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
mental movement.
Fatigue
#VALUE! Total 0 0 0
0

RPE
log the
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
S-B2 Exercise:
Set Weight
1
2
3
4
5
6
7
8
9


C-B S-B3 Exercise:
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
S-B5 Exercise:
1
2
3
4
5
6
7
8
9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Total 0 0 0 S-B4 0 0
S-B5 0 0
Total 0 0
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
mental movement.
Fatigue
#VALUE! Total 0 0 0
0

RPE
log the
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
S-B2 Exercise:
Set Weight
1
2
3
4
5
6
7
8
9


C-B S-B3 Exercise:
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
S-B5 Exercise:
1
2
3
4
5
6
7
8
9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
Total 0 0 0 S-B4 0 0
S-B5 0 0
Total 0 0
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
upplemental movement.
Fatigue
#VALUE! Total 0 0 0
0

RPE
log the
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
S-B2 Exercise:
Set Weight
1
2
3
4
5
6
7
8
9


C-B S-B3 Exercise:
1
2
3
4
5
6
7
8
9
1
2
3
4
5
6
7
8
9
S-B5 Exercise:
1
2
3
4
5
6
7
8
9
1 2 3
10 100.00% 95.50% 92.20%
9.5 97.80% 93.90% 90.70%
9 95.50% 92.20% 89.20%
8.5 93.90% 90.70% 87.80%
8 92.20% 89.20% 86.30%
7.5 90.70% 87.80% 85.00%
7 89.20% 86.30% 83.70%
6.5 87.80% 85.00% 82.40%
Coeff 1 0.0005
Coeff 2 -0.0342
Coeff 3 1.025
4 5 6 7
89.20% 86.30% 83.70% 81.10%
87.80% 85.00% 82.40% 79.90%
86.30% 83.70% 81.10% 78.60%
85.00% 82.40% 79.90% 77.40%
83.70% 81.10% 78.60% 76.20%
82.40% 79.90% 77.40% 75.10%
81.10% 78.60% 76.20% 73.90%
79.90% 77.40% 75.10% 72.30%
8 9 10 11
78.60% 76.20% 73.90% 70.70%
77.40% 75.10% 72.30% 69.40%
76.20% 73.90% 70.70% 68.00%
75.10% 72.30% 69.40% 66.70%
73.90% 70.70% 68.00% 65.30%
72.30% 69.40% 66.70% 64.00%
70.70% 68.00% 65.30% 62.60%
69.40% 66.70% 64.00% 61.30%
12
68.00%
66.70%
65.30%
64.00%
62.60%
61.30%
59.90%
58.60%

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Introduction Watch me!

-Jordan Feigenbaum, MD, MS, SSC

2) It is not possible to provide substitutions for all exercises programmed, ho

d put together a Heavy-Light-Medium training program. Hope you guys enjoy!

e greater than RPE 7 for all non novice

me per session or week is progress!

Press= Strict Press

Pendlay Row= Row from the floor

2ct paused squat= pause 2 sec. at bottom

3ct paused bench: Pause bar on chest for 3 seconds

3-0-3 tempo squat= 3 second descent, no pause, 3 second ascent"

2ct paused bench- pause bar on chest for 2 seconds

RDL= Romanian Deadlift

RDL= Romanian Deadlift

eeks 1-3 and load drops are seen weeks 4-6.

Moderate, but mabye could've done 3 more reps.

use 2 sec. at bottom

use bar on chest for 3 seconds

second descent, no pause, 3 second ascent"

use bar on chest for 2 seconds

ack pull with barbell at mid shin height

Approximate Percentage Range for 1, 3, and 5 reps, respectively.

91%, 85%, 80%

Paced effort (HR 65-70%)

Easy effort (HR 60% max)

Competition Bench (C-B)

Volume/RPE of Competition Lifts

Competition Squat (C-S)

Volume/RPE of Odd Numbered Supplemental Lifts (e.g. S-S1, S-B1)

Competition Press (C-P)

Volume/RPE of Even Numbered Supplemental Lifts (e.g. S-S2, S-B2)

Competition Deadlift (C-D)

* AMRAP work should be done in submaximal sets

ONE REP MAX CALCULATOR:

One Rep Max: 0

RPE ESTIMATE CALCULATOR

Key ones: - Fatigue -

6% <---- May be modified

92.20% 89.20% 86.30% 83.70%

81.10% 78.60% 76.20% 73.90%

For logging, log sets of R

set. For DB work, use the total weight

elated work unter the squat (pink or salmon

For logging, log sets of RPE 7 o

or DB work, use the total weight

d work unter the squat (pink or salmon

For logging, log sets of RPE 7 o

or DB work, use the total weight

d work unter the squat (pink or salmon

For logging, log sets of RPE 7 o

or DB work, use the total weight

d work unter the squat (pink or salmon

For logging, log sets of RPE 7 o

or DB work, use the total weight

d work unter the squat (pink or salmon

For logging, log sets of RPE 7 o

or DB work, use the total weight