Powerbuilding I (Pounds)

Powerbuilding I (Pounds)
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws
2) Look over the help tab
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or info@barbellmedicine.com if you have any problems!
Version 3.0
4.17.19
rbuilding I (Pounds)
ws
emplate in the highlighted cell to the RIGHT
u have any problems!
Date
4/14/2019
Version 3.0
4.17.19
Date Day Weight (lb) Fat Carb
Februar
Protein
Date Day Weight (lb) Fat Carb Protein
2/1/2019 Friday
2/2/2019 Saturday
2/3/2019 Sunday
2/4/2019 Monday
2/5/2019 Tuesday
2/6/2019 Wednesday
2/7/2019 Thursday
2/8/2019 Friday
2/9/2019 Saturday
2/10/2019 Sunday
2/11/2019 Monday
2/12/2019 Tuesday
2/13/2019 Wednesday
2/14/2019 Thursday
2/15/2019 Friday
2/16/2019 Saturday
2/17/2019 Sunday
2/18/2019 Monday
2/19/2019 Tuesday
2/20/2019 Wednesday
2/21/2019 Thursday
2/22/2019 Friday
2/23/2019 Saturday
2/24/2019 Sunday
2/25/2019 Monday
2/26/2019 Tuesday
2/27/2019 Wednesday
2/28/2019 Thursday
Month's average Weight #DIV/0! Month's average cals
May
5/1/2019 Wednesday
5/2/2019 Thursday
5/3/2019 Friday
5/4/2019 Saturday
5/5/2019 Sunday
5/6/2019 Monday
5/7/2019 Tuesday
5/8/2019 Wednesday
5/9/2019 Thursday
5/10/2019 Friday
5/11/2019 Saturday
5/12/2019 Sunday
5/13/2019 Monday
5/14/2019 Tuesday
5/15/2019 Wednesday
5/16/2019 Thursday
5/17/2019 Friday
5/18/2019 Saturday
5/19/2019 Sunday
5/20/2019 Monday
5/21/2019 Tuesday
5/22/2019 Wednesday
5/23/2019 Thursday
5/24/2019 Friday
5/25/2019 Saturday
5/26/2019 Sunday
5/27/2019 Monday
5/28/2019 Tuesday
5/29/2019 Wednesday
5/30/2019 Thursday
5/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
August
8/1/2019 Thursday
8/2/2019 Friday
8/3/2019 Saturday
8/4/2019 Sunday
8/5/2019 Monday
8/6/2019 Tuesday
8/7/2019 Wednesday
8/8/2019 Thursday
8/9/2019 Friday
8/10/2019 Saturday
8/11/2019 Sunday
8/12/2019 Monday
8/13/2019 Tuesday
8/14/2019 Wednesday
8/15/2019 Thursday
8/16/2019 Friday
8/17/2019 Saturday
8/18/2019 Sunday
8/19/2019 Monday
8/20/2019 Tuesday
8/21/2019 Wednesday
8/22/2019 Thursday
8/23/2019 Friday
8/24/2019 Saturday
8/25/2019 Sunday
8/26/2019 Monday
8/27/2019 Tuesday
8/28/2019 Wednesday
8/29/2019 Thursday
8/30/2019 Friday
8/31/2019 Saturday
Last Month's ^^
Novembe
11/1/2019 Friday
11/2/2019 Saturday
11/3/2019 Sunday
11/4/2019 Monday
11/5/2019 Tuesday
11/6/2019 Wednesday
11/7/2019 Thursday
11/8/2019 Friday
11/9/2019 Saturday
11/10/2019 Sunday
11/11/2019 Monday
11/12/2019 Tuesday
11/13/2019 Wednesday
11/14/2019 Thursday
11/15/2019 Friday
11/16/2019 Saturday
11/17/2019 Sunday
11/18/2019 Monday
11/19/2019 Tuesday
11/21/2019 Thursday
11/22/2019 Friday
11/23/2019 Saturday
11/24/2019 Sunday
11/25/2019 Monday
11/26/2019 Tuesday
11/28/2019 Thursday
11/29/2019 Friday
11/30/2019 Saturday

Last Month's ^^
bruary
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

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

Last Month's ^^
September
9/1/2019 Sunday
9/2/2019 Monday
9/3/2019 Tuesday
9/4/2019 Wednesday
9/5/2019 Thursday
9/6/2019 Friday
9/7/2019 Saturday
9/8/2019 Sunday
9/9/2019 Monday
9/10/2019 Tuesday
9/11/2019 Wednesday
9/12/2019 Thursday
9/13/2019 Friday
9/14/2019 Saturday
9/15/2019 Sunday
9/16/2019 Monday
9/17/2019 Tuesday
9/18/2019 Wednesday
9/19/2019 Thursday
9/20/2019 Friday
9/21/2019 Saturday
9/22/2019 Sunday
9/23/2019 Monday
9/24/2019 Tuesday
9/25/2019 Wednesday
9/26/2019 Thursday
9/27/2019 Friday
9/28/2019 Saturday
9/29/2019 Sunday
9/30/2019 Monday
Month's average Weight 0.1 #DIV/0! Month's average cals

Last Month's ^^
December
12/1/2019 Sunday
12/2/2019 Monday
12/3/2019 Tuesday
12/4/2019 Wednesday
12/5/2019 Thursday
12/6/2019 Friday
12/7/2019 Saturday
12/8/2019 Sunday
12/9/2019 Monday
12/10/2019 Tuesday
12/12/2019 Thursday
12/13/2019 Friday
12/14/2019 Saturday
12/15/2019 Sunday
12/16/2019 Monday
12/17/2019 Tuesday
12/19/2019 Thursday
12/20/2019 Friday
12/21/2019 Saturday
12/22/2019 Sunday
12/23/2019 Monday
12/24/2019 Tuesday
12/26/2019 Thursday
12/27/2019 Friday
12/28/2019 Saturday
12/29/2019 Sunday
12/30/2019 Monday
12/31/2019 Tuesday
Last Month's ^^
arch
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
7-day Trailing Weight Conditioning (GPP frequency and

Calories Weight (Kg)
Avg intervals)
0 #DIV/0!
0 #DIV/0!
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une
intervals)
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tember
intervals)
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intervals)
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0
April Calories
Date Day Weight (lb) Fat Carb Protein Calories
4/1/2019 Monday 0
4/2/2019 Tuesday 0
4/3/2019 Wednesday 0
4/4/2019 Thursday 0
4/5/2019 Friday 0
4/6/2019 Saturday 0
4/7/2019 Sunday 0
4/8/2019 Monday 0
4/9/2019 Tuesday 0
4/11/2019 Thursday 0
4/12/2019 Friday 0
4/13/2019 Saturday 0
4/14/2019 Sunday 0
4/15/2019 Monday 0
4/16/2019 Tuesday 0
4/19/2019 Friday 0
4/21/2019 Sunday 0
4/22/2019 Monday 0
4/23/2019 Tuesday 0
4/26/2019 Friday 0
4/28/2019 Sunday 0
4/29/2019 Monday 0
4/30/2019 Tuesday 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^
July
7/1/2019 Monday 0
7/2/2019 Tuesday 0
7/4/2019 Thursday 0
7/5/2019 Friday 0
7/6/2019 Saturday 0
7/7/2019 Sunday 0
7/8/2019 Monday 0
7/9/2019 Tuesday 0
7/12/2019 Friday 0
7/14/2019 Sunday 0
7/15/2019 Monday 0
7/16/2019 Tuesday 0
7/19/2019 Friday 0
7/21/2019 Sunday 0
7/22/2019 Monday 0
7/23/2019 Tuesday 0
7/26/2019 Friday 0
7/28/2019 Sunday 0
7/29/2019 Monday 0
7/30/2019 Tuesday 0
Last Month's ^^
October
10/1/2019 Tuesday 0
10/4/2019 Friday 0
10/6/2019 Sunday 0
10/7/2019 Monday 0
10/8/2019 Tuesday 0
10/10/2019 Thursday 0
10/11/2019 Friday 0
10/12/2019 Saturday 0
10/13/2019 Sunday 0
10/14/2019 Monday 0
10/15/2019 Tuesday 0
10/17/2019 Thursday 0
10/18/2019 Friday 0
10/19/2019 Saturday 0
10/20/2019 Sunday 0
10/21/2019 Monday 0
10/22/2019 Tuesday 0
10/24/2019 Thursday 0
10/25/2019 Friday 0
10/26/2019 Saturday 0
10/27/2019 Sunday 0
10/28/2019 Monday 0
10/29/2019 Tuesday 0
10/31/2019 Thursday 0
Month's average Weight #DIV/0! 0.1 Month's average cals 0
Last Month's ^^
January
1/2/2020 Thursday 0
1/3/2020 Friday 0
1/4/2020 Saturday 0
1/5/2020 Sunday 0
1/6/2020 Monday 0
1/7/2020 Tuesday 0
1/9/2020 Thursday 0
1/10/2020 Friday 0
1/12/2020 Sunday 0
1/13/2020 Monday 0
1/14/2020 Tuesday 0
1/17/2020 Friday 0
1/19/2020 Sunday 0
1/20/2020 Monday 0
1/21/2020 Tuesday 0
1/24/2020 Friday 0
1/26/2020 Sunday 0
1/27/2020 Monday 0
1/28/2020 Tuesday 0
1/31/2020 Friday 0
Last Month's ^^
il Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Weight (Kg) Weight Average
intervals)
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intervals)
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CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish t
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
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 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
ONE-REP MAX: 0 lbs
ESTIMATED RPE CALCULATOR
One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
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 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs
9.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

ALCULATORS Help
ed Exertion) and number of reps.
n the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ing the number of reps for which you wish to calculate your one-rep max.
, you would enter a number in the highlighted box.
l be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
REP MAX: 0 lbs
able helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
r to the highlighted box.

8 REPS 9 REPS 10 REPS
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs
0 lbs 0 lbs 0 lbs

Exercise Slot 1
Squat w/ belt 0 LBS 0 LBS
Exercise Slot 1 e1RM
1 LBS
1 LBS
1 LBS
1 LBS Squat w/ belt 0 LBS 0 LBS
0 LBS
#REF! #REF! 0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF!
Squat w/ Squat w/ Squat w/ Squat w/ Squat w/ Squat w/ Squat w/ Squat w/ Squat w/
#REF!#REF!
#REF! #REF! #REF! #REF! #REF! #REF!
belt belt belt belt belt belt belt belt belt
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Competition Style Bench Press
0 LBS 0 LBS
(1ct pause) Exercise Slot 4 e1RM
0 LBS 0 LBS
(1ct pause)
1 LBS
1 LBS 0 LBS 0 LBS
(1ct pause)
1 LBS
1 LBS
1 LBS
1 LBS
0 LBS
1 LBS
1 LBS
Competition Style
1 LBSBench Press
0 LBS 0 LBS
(1ct pause)
1 LBS
1 LBS 0 LBS 0 LBS
(1ct pause)
Competition Style
1 LBSBench Press
0 LBS 0 LBS
(1ct pause)
0 LBS
0 LBS 0 LBS 0 LBS
(1ct pause)
Competition Style
0 LBSBench Press
0 LBS 0 LBS
(1ct pause)
0 LBS
0 LBS 0 LBS 0 LBS
(1ct pause)
0 LBS 0 LBS
(1ct pause)
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 7
Deadlift with belt 0 LBS 0 LBS
1 LBS
1 LBS
1 LBSDeadlift with belt 0 LBS 0 LBS
Deadlift with belt
0 LBS
0 LBS 0 LBS
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS #REF! #REF! #REF!
0 LBS
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
0 LBS
0 LBS
0 LBS

Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF! #REF! #REF!
with belt#REF! #REF!
with belt with belt with belt with belt with #REF!
belt with belt with belt with belt with belt
#REF! #REF! #REF!
Exercise Slot 10
None 0 LBS 0 LBS
None Exercise
0 LBS Slot 10 e1RM 0 LBS
1 LBS None 0 LBS 0 LBS
1 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
1 LBS
None 0 LBS 0 LBS
0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
None None None None None None None None #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Press with belt 0 LBS 0 LBS
0.00% 1 LBS
Press with belt 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
0.00% 1 LBSPress with belt 0 LBS 0 LBS
0.00% 1 LBSPress with belt 0 LBS 0 LBS
0.00% 0 LBS
Press with belt 0 LBS 0 LBS
0 LBS
#REF! #REF! #REF! #REF!
0 LBS
0 LBS
F! #REF! #REF!
#REF!
#REF! #REF! #REF!
Press Press Press Press Press Press Press Press Press Press #REF! #REF! #REF! #REF! #REF! #REF!
#REF! with #REF!
with with with with #REF!
with with with with #REF!
with
belt belt belt belt belt belt belt belt belt belt
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
Leg Press or Belt Squat
0% 0 LBS 0 LBS
or SSB Squat or HBBS Exercise Slot 5 e1RM
0% 0 LBS 0 LBS
or SSB Squat or HBBS
1 LBS
0% 0 LBS 0 LBS
or SSB
1 LBS Squat or HBBS
1 LBS
1 LBS
1 LBS
1 LBS
Leg
1 LBS Press or Belt Squat
0% 0 LBS 0 LBS
Leg
1 LBS Press or Belt Squat
0% 0 LBS 0 LBS
2ct paused squat or SSB
1 LBS
0% 0 LBS 0 LBS
Squat or Front Squat
1 LBS
0% 0 LBS 0 LBS
1 LBS
0% 0 LBS 0 LBS
0% 0 LBS 0 LBS 0 LBS
#REF! 0 LBS #REF! #REF! #REF!
Leg Press or Leg Press or Leg Press or Leg Press or Leg Press or 2ct paused 2ct paused 2ct paused 2ct paused 2ct paused
#REF! Belt Squat#REF!
Belt Squat Belt Squat Belt#REF!
Squat Belt Squat squat or SSB#REF!
squat or SSB squat or SSB squat or SSB squat or SSB
or SSB or SSB or SSB or SSB or SSB Squat or Squat or Squat or Squat or Squat or
#REF! Squat or #REF!
Squat or Squat or #REF!
Squat or Squat or Front Squat#REF!
Front Squat Front Squat Front Squat Front Squat
HBBS HBBS HBBS HBBS HBBS
Exercise Slot 8
Incline Bench (Touch and
0% 0 LBS 0 LBS
Go) or Bench
Incline Close Grip Bench
(Touch and Exercise Slot 8 e1RM
0% 0 LBS 0 LBS
Go) or Close Grip
Incline Bench (TouchBench
1 LBS and
0% 0 LBS 0 LBS
Go) or Close Grip1 Bench
Incline Bench (TouchLBS and
0% 0 LBS 0 LBS
Go) or Bench
Incline Close Grip1 Bench
(Touch
LBS and
0% 0 LBS 0 LBS
Go) or Close
2 count Gripbench
paused 0 Bench
LBS
press bench
2 count paused
press bench
2 count paused
0% 0 LBS 0 LBS
press bench
2 count paused
0% 0 LBS 0 LBS
press bench
2 count paused
0% 0 LBS 0 LBS
press
EF! #REF! #REF! #REF! #REF! #REF!

EF! #REF! #REF! #REF! #REF! #REF!
Exercise Slot 11
0% None 0 LBS 0 LBS
0% None Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% 1 LBS
None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
1 LBS
0% None 0 LBS 0 LBS
#REF! 0 LBS
#REF! #REF! #REF!
0 LBS
0 LBS
#REF! #REF! #REF! #REF! #REF!
#REF! None #REF!None
None None None #REF!
None None None #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF!

Exercise Slot 3
0.00% Romanian Deadlift 0 LBS 0 LBS
0.00% Romanian
1 LBS
Deadlift 0 LBS 0 LBS
0.00% Romanian
1 LBS Deadlift 0 LBS 0 LBS
0.00% Romanian
0.00% Romanian
0.00% Stiff1 Legged
LBS Deadlift 0 LBS 0 LBS
0.00% Stiff1 Legged
0.00% Stiff0 Legged
0.00% Stiff0 Legged
0.00% Stiff0 Legged
#REF! 0 LBS#REF! #REF! #REF!
#REF! 0 LBS#REF! #REF! #REF!
Exercise Slot 6
0% Pendlay Row 0 LBS 0 LBS
0% Pendlay Row Exercise Slot 6 e1RM
0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0% 1 LBS Lever Row 0 LBS 0 LBS
aused 2ct paused 2ct paused 2ct paused F! F! F! F! F! F!
squat or#REF! #REF! #REF! Ro#REF!
ow w ow ow ow w w w w w
or SSB squat or SSB SSB squat or SSB R Ro R R R r Ro r Ro r Ro r Ro r #RE #R
E
#R
E
#R
E
#R
E
#R
E
or Squat or Squat or Squat or l ay ay ay ay ay ve ve ve ve ve
#REF! nd dl
n#REF! nd
l
nd
l
nd
l
Le #REF! Le Le Le Le #REF!
Squat Front Squat Front Squat Front Squat e e e e e
P P P P P
Exercise Slot 9
Dumbbell Press or Press,
0% 0 LBS 0 LBS
DumbbellnoPress
belt or Press, Exercise Slot 9 e1RM
0% 0 LBS 0 LBS
DumbbellnoPress
belt or Press,
1 LBS
0% 0 LBS 0 LBS
no belt
Dumbbell Press
1 LBS
or Press,
no belt
Dumbbell Press or Press,
0 LBS
0% Dumbbell 0 LBS 0 LBS
noIncline
0 LBS Press,
belt
0% Dips, Weighted
Dumbbell InclinePushups,
0 LBS Press, 0 LBS 0 LBS
0% or
Dips, Feet up
Weighted Bench
Pushups,
Dumbbell Incline Press, 0 LBS 0 LBS
0% orWeighted
Dips, Feet Incline
Dumbbell up Bench
Pushups,
Press, 0 LBS 0 LBS
0% or
Dips, Feet up
Weighted Bench
Pushups,
Dumbbell Incline Press, 0 LBS 0 LBS
0% orWeighted
Dips, Feet up Bench
Pushups, 0 LBS 0 LBS
#REF! or Feet up
#REF! Bench #REF! #REF!
Exercise Slot 12
0% None 0 LBS 0 LBS
0% None Exercise
0 LBS Slot 12 e1RM0 LBS
0% None 0 LBS 0 LBS
1 LBS
0% None 0 LBS 0 LBS
1 LBS
0% None 0 LBS 0 LBS
0 LBS
0 LBS
#REF! #REF! #REF! None #REF!
None None None None None
#REF!None None #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!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
F! E F! E F! E F! #REF!F! F!
#R #R #R #RE #R
E
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
EF! #REF! #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
Day 1
• 6 Reps @ RPE 7 (76%)
Squat w/ belt • 6 Reps @ RPE 8 (79%)
• 6 reps @ RPE 9 (81%)
• 6 Reps @ RPE 7 (76%)

Press with belt • 6 Reps @ RPE 8 (79%)
• 6 reps @ RPE 9 (81%)
•10 reps @ RPE 7 (65%)

Romanian Deadlift •10 reps @ RPE 8 (68%)
•10 reps @ RPE 9 (71%)
GPP or None
GPP or None
Day 1
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Squat w/ belt
• 6 Reps @ 8 RPE (79%). Repeat 6
reps @ RPE 8 x 1 additional set.
• 6 Reps @ 6 RPE (72%)

• 6 Reps @ 7 RPE (76%)
Press with belt
reps @ RPE 8 x 2 additional sets.
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Romanian Deadlift
•10 reps @ RPE 8 (68%)
•Repeat 10 reps @ RPE 8 x 1 set
GPP or None
GPP or None
Day 1
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

• 6 Reps @ 7 RPE (76%)
Press with belt
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Romanian Deadlift
•10 reps @ RPE 8 (68%)
GPP or None
GPP or None
0
Day 1
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

• 6 Reps @ 7 RPE (76%) x 2 sets
Press with belt
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Romanian Deadlift
•10 reps @ RPE 8 (68%)
•Repeat 10 reps @ RPE 8 x 2 sets
GPP or None
GPP or None
Day 1
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Squat w/ belt • 6 Reps @ 8 RPE (79%). Repeat 6
reps @ RPE 8 until it becomes @ 9
again (cap at 3 sets)
• 6 Reps @ 6 RPE (72%)

• 6 Reps @ 7 RPE (76%) x 2 sets
Press with belt
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Romanian Deadlift
•10 reps @ RPE 8 (68%)
GPP or None
GPP or None
Day 1
• 1 Reps @ 8 RPE (90-93%)
Squat w/ belt
• 6 Reps @ 9 RPE (81%) x 1 set
• 1 Reps @ 8 RPE (90-93%)

Press with belt
• 6 Reps @ 9 RPE (81%) x 1 set
• 8 Reps @ 7 RPE (71%)

Stiff Legged Deadlift • 8 Reps @ 8 RPE (74%)
• 8 Reps @ 9 RPE (76%) x 1 Set
GPP or None
GPP or None
Day 1
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Squat w/ belt
• -5% from 6 reps @ RPE 9 x 6 reps
until @ 9 again (cap at 2 sets)
• 1 Reps @ 8 RPE (90-93%)

• 6 Reps @ 9 RPE (81%) x 1 set
Press with belt
• 8 Reps @ 6 RPE (68%)

• Repeat 8 reps @ RPE 8 x 1 set of 8
GPP or None
GPP or None
Day 1
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

• 6 Reps @ 9 RPE (81%) x 1 set
Press with belt
• 8 Reps @ 6 RPE (68%)

• Repeat 8 reps @ RPE 8 x 2 sets of 8
GPP or None
GPP or None
Day 1
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

• 6 Reps @ 9 RPE (81%) x 1 set
Press with belt
• 8 Reps @ 6 RPE (68%)

GPP or None
GPP or None
Day 1
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

• 6 Reps @ 9 RPE (81%) x 1 set
Press with belt
• 8 Reps @ 6 RPE (68%)

Day 1 Supplement Week 11
Notes Supplement 1 week 11

Day 2
Competition Style Bench Press (1ct
Exercise One
pause)
Leg Press or Belt Squat or SSB Squat

Exercise Two
or HBBS
Exercise Three Pendlay Row
Myoreps: Perform one "activation set"- the set of 15-20 reps that ends at ~
20-30 seconds before repeating the same weight for "3-5 reps". Continu
Notes
seconds and repeating the exercise for 3-5 reps until you get <3 reps or 2 r
first back off set, e.g. if you got 5 reps on your first back off set and then ge
your subsequent back off sets.
Supplemental Day
GPP or None
2
Exercise Two GPP or None

Day 2
Exercise One
pause)

Exercise Two
or HBBS
Notes 20-30 seconds before repeating the same weight for "3-5 reps". Continu
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)

Exercise Two
or HBBS
20-30 seconds before repeating the same weight for "3-5 reps". Continu
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)

Exercise Two
or HBBS
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)

Exercise Two
or HBBS
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)
2ct paused squat or SSB Squat or Front

Exercise Two
Squat
Exercise Three Lever Row
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)

Exercise Two
Squat
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)

Exercise Two
Squat
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)

Exercise Two
Squat
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
pause)

Exercise Two
Squat
Notes
Supplemental Day
GPP or None
2

y2 D
• 6 Reps @ RPE 7 (76%)
• 6 Reps @ RPE 8 (79%) Exercise One
• 6 reps @ RPE 9 (81%)
•10 reps @ RPE 7 (65%)

•10 reps @ RPE 8 (68%) Exercise Two
•10 reps @ RPE 9 (71%)
• MYO-REPS
• Activation set of ~14-16 Reps @ RPE
8 Exercise Three
• Back off sets of 3-5 reps every 20
seconds*
t"- the set of 15-20 reps that ends at ~RPE 8. Then rest
he same weight for "3-5 reps". Continue resting 20-30
Notes
or 3-5 reps until you get <3 reps or 2 reps less than your
s on your first back off set and then get 3 reps on one of
ubsequent back off sets.
Supplemental Day
GPP or None
3
GPP or None Exercise Two

y2 D
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Exercise One
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Exercise Two
•10 reps @ RPE 8 (68%)
• MYO-REPS
8 Exercise Three
seconds*
he same weight for "3-5 reps". Continue resting 20-30 Notes
Supplemental Day
GPP or None
3

y2 D
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Exercise One
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Exercise Two
•10 reps @ RPE 8 (68%)
• MYO-REPS
8 Exercise Three
seconds*
he same weight for "3-5 reps". Continue resting 20-30
Notes
Supplemental Day
GPP or None
3

y2 D
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%) x 2 sets
Exercise One
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Exercise Two
•10 reps @ RPE 8 (68%)
• MYO-REPS
8 Exercise Three
seconds*
Supplemental Day
GPP or None
3

y2 D
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%) x 2 sets
Exercise One
• 10 reps @ RPE 7 (63%)

• 10 reps @ RPE 7 (65%)
Exercise Two
•10 reps @ RPE 8 (68%)
• MYO-REPS
8 Exercise Three
seconds*
Supplemental Day
GPP or None
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
Exercise One
• 6 Reps @ 9 RPE (81%) x 1 set
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%) Exercise Two
• 8 Reps @ 9 RPE (76%) x 1 Set
70%e1RM x AMRAP x 1 set. 63%

Exercise Three
e1RM x 12 x 2 sets
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Exercise One
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 8 Reps @ 9 RPE (76%) x 1 Set Exercise Two
until @ RPE 9 again (cap at 2 sets of 8)

Exercise Three
e1RM x 12 x 3 sets
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Exercise One
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)

Exercise Three
e1RM x 12 x 3 sets
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Exercise One
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)

Exercise Three
e1RM x 12 x 3 sets
Notes
Supplemental Day
GPP or None
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Exercise One
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)

Exercise Three
e1RM x 12 x 3 sets
Notes
Supplemental Day
GPP or None
3

Day 3
• 6 Reps @ RPE 7 (76%)
Deadlift with belt • 6 Reps @ RPE 8 (79%)
• 6 reps @ RPE 9 (81%)
• 8 Reps @ 7 RPE (71%)

Incline Bench (Touch and Go) or Close
• 8 Reps @ 8 RPE (74%)
Grip Bench
• 8 Reps @ 9 RPE (76%) x 1 Set

Dumbbell Press or Press, no belt
e1RM x 12 x 2 sets
GPP or None
GPP or None
Day 3
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Deadlift with belt
reps @ RPE 8 x 1 additional set.
• 8 Reps @ 6 RPE (68%)

Incline Bench (Touch and Go) or Close • 8 Reps @ 7 RPE (71%)
Grip Bench • 8 Reps @ 8 RPE (74%) x 1 set.
Repeat 8 reps @ RPE 8 x 2 sets.

e1RM x 12 x 2 sets
GPP or None
GPP or None
Day 3
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Deadlift with belt
• 8 Reps @ 6 RPE (68%)

Incline Bench (Touch and Go) or Close • 8 Reps @ 7 RPE (71%)
Grip Bench • 8 Reps @ 8 RPE (74%) x 1 set.

e1RM x 12 x 2 sets
GPP or None
GPP or None
Day 3
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Deadlift with belt
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%) x 1 set.
Grip Bench
Repeat 8 reps until @ RPE 9 (cap at 3
sets)

e1RM x 12 x 3 sets
GPP or None
GPP or None
Day 3
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%)
Deadlift with belt • 6 Reps @ 8 RPE (79%). Repeat 6
reps @ RPE 8 until it becomes @ 9
• 8 Reps @ 6 RPE (68%)
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%) x 1 set.
Grip Bench
Repeat 8 reps until @ RPE 9 (cap at 3
sets)

e1RM x 12 x 3 sets
GPP or None
GPP or None
Day 3
• 1 Reps @ 8 RPE (90-93%)
Deadlift with belt
• 6 Reps @ 9 RPE (81%) x 1 set
• 8 Reps @ 7 RPE (71%)

2 count paused bench press • 8 Reps @ 8 RPE (74%)
• 8 Reps @ 9 RPE (76%) x 1 Set
• 10 Reps @ RPE 7
Dumbbell Incline Press, Dips, Weighted
• 10 reps @ RPE 8
Pushups, or Feet up Bench
• 10 reps @ RPE 9. No back off sets
GPP or None
GPP or None
Day 3
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Deadlift with belt
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
2 count paused bench press • 8 Reps @ 9 RPE (76%) x 1 Set
• 10 Reps @ RPE 7
• 10 reps @ RPE 8
• Repeat 10 reps @ RPE 8 x 1 set
GPP or None
GPP or None
Day 3
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Deadlift with belt
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 10 Reps @ RPE 7
• 10 reps @ RPE 8
• Repeat 10 reps @ RPE 8 x 2 sets
GPP or None
GPP or None
Day 3
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Deadlift with belt
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
GPP or None
Day 3
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (81%) x 1 set
Deadlift with belt
• 8 Reps @ 7 RPE (71%)

• 8 Reps @ 8 RPE (74%)
• 10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
GPP or None
GPP
Conditioning 25 min steady state @ RPE 6 2x/wk
Upper Back Work 7 minutes upper back work AMRAP 2x/wk
Trunk Work 7 min ab work AMRAP 2x/wk
2 sets of 12-15 reps @ RPE 8-9, triceps press downs or sim

Arm Work
2 sets of 12-15 reps @ RPE 8-9, biceps curls or simila
GPP
Conditioning 30 min steady state @ RPE 6 2x/wk

Arm Work
GPP
30 min steady state @ RPE 6 1x/wk
Conditioning
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/w

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning
2 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar

Arm Work WITH
GPP
Conditioning

Arm Work WITH
GPP
Conditioning

Arm Work WITH
GPP
Conditioning

Arm Work WITH
GPP
Conditioning

Arm Work WITH
PP
eady state @ RPE 6 2x/wk
pper back work AMRAP 2x/wk
ab work AMRAP 2x/wk
PE 8-9, triceps press downs or similar 2x/wk

@ RPE 8-9, biceps curls or similar 2x/wk
PP
ab work AMRAP 2x/wk

PP
20s sprint @ 10, 100s rest) 1x/wk
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk
, triceps press downs or similar SUPERSETTED

WITH
PP
ab work AMRAP 2x/wk

WITH
PP
ab work AMRAP 2x/wk

WITH
PP
ab work AMRAP 2x/wk

WITH
PP
ab work AMRAP 2x/wk

WITH
Week 1 1 <Generator Inp
Block Type Low Stress Week

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Squat w/ belt 0 LBS 0 REPS
Press with belt 0 LBS 0 REPS

OTALS
Romanian Deadlift 0 LBS 0 REPS
Competition Style Bench Press (1ct pause) 0 LBS 0 REPS
Leg Press or Belt Squat or SSB Squat or

0 LBS 0 REPS
HBBS
WEEK 1 TO
Pendlay Row 0 LBS 0 REPS
Deadlift with belt 0 LBS 0 REPS
Incline Bench (Touch and Go) or Close Grip

0 LBS 0 REPS
Bench
Dumbbell Press or Press, no belt 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ RPE 7 (76%)

REPS &
• 6 Reps @ RPE 8 (79%)
INTENSITY:
• 6 reps @ RPE 9 (81%)
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Competition Style Bench Press (1ct pause)
• 6 Reps @ RPE 7 (76%)

REPS &
• 6 Reps @ RPE 8 (79%)
INTENSITY:
• 6 reps @ RPE 9 (81%)
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ RPE 7 (76%)

REPS &
• 6 Reps @ RPE 8 (79%)
INTENSITY:
• 6 reps @ RPE 9 (81%)
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
NOTES: 25 min steady state @ RPE 6 2x/wk

GPP
2 sets of 12-15 reps @ RPE 8-9, triceps press downs or

2x/wk
2 sets of 12-15 reps @ RPE 8-9, triceps press downs or si
NOTES:
2 sets of 12-15 reps @ RPE 8-9, biceps curls or simil
erator Input Date 4/14/2019
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
Press with belt
76%) • 6 Reps @ RPE 7 (76%)

REPS &
79%) • 6 Reps @ RPE 8 (79%)
INTENSITY:
1%) • 6 reps @ RPE 9 (81%)
REST PERIODS
work sets 3-5 minute rest between work set
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
ct pause) Leg Press or Belt Squat or SSB Squat or H
76%) •10 reps @ RPE 7 (65%)

REPS &
79%) •10 reps @ RPE 8 (68%)
INTENSITY:
1%) •10 reps @ RPE 9 (71%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
76%) • 8 Reps @ 7 RPE (71%)

REPS &
79%) • 8 Reps @ 8 RPE (74%)
INTENSITY:
1%) • 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
x/wk 7 minutes upper back work AMRAP 2x/
E 6 2x/wk NOTES: 7 minutes upper back work AMRAP 2
s downs or similar
WEEKLY AU
s or similar 2x/wk
ess downs or similar 2x/wk
0
curls or similar 2x/wk
SE 2 EXERCISE
t Romanian Deadlift
RPE 7 (76%) •10 reps @ RPE 7 (

REPS &
RPE 8 (79%) •10 reps @ RPE 8 (
INTENSITY:
RPE 9 (81%) •10 reps @ RPE 9 (
REST PERIODS
between work sets 2-3 Minute Res
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 ONE-
LBS 0 LBS
REP MAX:
SESSION TIME SESSION

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

LBS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
B Squat or HBBS Pendlay Row
RPE 7 (65%) • MYO-REPS

REPS &
RPE 8 (68%) • Activation set of ~14-16 R
INTENSITY:
RPE 9 (71%) • Back off sets of 3-5 reps eve
REST PERIODS
between work sets Myoreps
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

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

SE 2 EXERCISE
r Close Grip Bench Dumbbell Press or Press, no
7 RPE (71%)
REPS &
8 RPE (74%) 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:
PE (76%) x 1 Set
REST PERIODS
between work sets 2-3 Minute Res
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
LBS 0 LBS
REP MAX:

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

LBS TONNAGE: 0 LBS
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 ONE-
LBS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
LBS TONNAGE: 0 LBS
AMRAP 2x/wk 7 min ab work AMRAP 2x/
k work AMRAP 2x/wk NOTES: 7 min ab work AMRA
U
CISE 3 SUPPLEMEN
Deadlift GPP or None
reps @ RPE 7 (65%)

reps @ RPE 8 (68%)
reps @ RPE 9 (71%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
• MYO-REPS
set of ~14-16 Reps @ RPE 8
s of 3-5 reps every 20 seconds*
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
r Press, no belt GPP or None
RAP x 1 set. 63% e1RM x 12 x 2 sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
Week 2 2
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

OTALS

0 LBS 0 REPS
HBBS
WEEK 2 TO

0 LBS 0 REPS
Bench
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 x 1 ad
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
NOTES: 30 min steady state @ RPE 6 2x/wk

GPP

2x/wk
NOTES:
Date 4/21/2019
ERCISE

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
Press with belt
%) • 6 Reps @ 6 RPE (72%)

REPS &
%) • 6 Reps @ 7 RPE (76%)
INTENSITY:
RPE 8 x 1 additional set. • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 x
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
pause) Leg Press or Belt Squat or SSB Squat or H
• 10 reps @ RPE 7 (63%)

%)
REPS & • 10 reps @ RPE 7 (65%)
%)
INTENSITY: •10 reps @ RPE 8 (68%)
RPE 8 x 2 additional sets.
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 1 additional set. • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk 7 minutes upper back work AMRAP 2x/
6 2x/wk NOTES: 7 minutes upper back work AMRAP 2
downs or similar
WEEKLY AU
or similar 2x/wk
s downs or similar 2x/wk
0
SE 2 EXERCISE
Romanian Deadlift
• 10 reps @ RPE 7 (
RPE (72%)
REPS & • 10 reps @ RPE 7 (
RPE (76%)
INTENSITY: •10 reps @ RPE 8 (
6 reps @ RPE 8 x 2 additional sets.
•Repeat 10 reps @ RPE
REST PERIODS
etween work sets 2-3 Minute Res
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
Squat or HBBS Pendlay Row
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
• Activation set of ~14-16 R
RPE 8 (68%) INTENSITY:
• Back off sets of 3-5 reps eve
@ RPE 8 x 1 set
REST PERIODS
etween work sets Myoreps
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Close Grip Bench Dumbbell Press or Press, no
RPE (68%)
REPS &
RPE (71%) 70%e1RM x AMRAP x 1 set. 63%
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3 SUPPLEMEN
0 reps @ RPE 7 (63%)

0 reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
t 10 reps @ RPE 8 x 1 set
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

OTALS

0 LBS 0 REPS
HBBS
WEEK 3 TO

0 LBS 0 REPS
Bench
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

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

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x
GPP

2x/wk
NOTES:
ERCISE

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
Press with belt
%) • 6 Reps @ 6 RPE (72%)

REPS &
%) • 6 Reps @ 7 RPE (76%)
INTENSITY:
RPE 8 x 2 additional sets. • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 10 reps @ RPE 7 (63%)

%)
REPS & • 10 reps @ RPE 7 (65%)
%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 2 additional sets. • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
8 minutes upper back work AMRAP 2x/
rest) 1x/wk
6 1x/wk
NOTES: 8 minutes upper back work AMRAP 2
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
0
SE 2 EXERCISE
Romanian Deadlift
• 10 reps @ RPE 7 (
RPE (72%)
RPE (76%)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
@ RPE 8 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
RPE (68%)
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
0 reps @ RPE 7 (63%)

0 reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

OTALS

0 LBS 0 REPS
HBBS
WEEK 4 TO

0 LBS 0 REPS
Bench
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%) x 2 sets
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

2x/wk
NOTES:
ERCISE

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
Press with belt
%) • 6 Reps @ 6 RPE (72%)

REPS &
%) • 6 Reps @ 7 RPE (76%) x 2 sets
INTENSITY:
RPE 8 x 2 additional sets. • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 x
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 10 reps @ RPE 7 (63%)

%)
REPS & • 10 reps @ RPE 7 (65%)
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
RPE 8 x 2 additional sets. • 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps until @
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
0
SE 2 EXERCISE
Romanian Deadlift
• 10 reps @ RPE 7 (
RPE (72%)
E (76%) 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 ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
@ RPE 8 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
RPE (68%)
REPS &
INTENSITY:
at 8 reps until @ RPE 9 (cap at 3 sets)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
0 reps @ RPE 7 (63%)

0 reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
10 reps @ RPE 8 x 2 sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
GPP
Block Type
Powerbuilding Help
TOTALS BY EXERCISE

OTALS

0 LBS 0 REPS
HBBS
WEEK 5 TO

0 LBS 0 REPS
Bench
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 6 Reps @ 6 RPE (72%)

REPS & • 6 Reps @ 7 RPE (76%)
INTENSITY: • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 until it
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%) x 2 sets
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 6 Reps @ 6 RPE (72%)

REPS & • 6 Reps @ 7 RPE (76%)
INTENSITY: • 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 until it
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

2x/wk
NOTES:
ERCISE

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
Press with belt
%)
• 6 Reps @ 6 RPE (72%)
%) REPS &
• 6 Reps @ 7 RPE (76%) x 2 sets
PE 8 until it becomes @ 9 INTENSITY:
• 6 Reps @ 8 RPE (79%). Repeat 6 reps @ RPE 8 x
)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 10 reps @ RPE 7 (63%)

%)
REPS & • 10 reps @ RPE 7 (65%)
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
%)
• 8 Reps @ 6 RPE (68%)
%) REPS &
• 8 Reps @ 7 RPE (71%)
PE 8 until it becomes @ 9 INTENSITY:
• 8 Reps @ 8 RPE (74%) x 1 set. Repeat 8 reps until @
)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
0
SE 2 EXERCISE
Romanian Deadlift
• 10 reps @ RPE 7 (
RPE (72%)
E (76%) 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 ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE 7 (63%)
• MYO-REPS
RPE 7 (65%) REPS &
@ RPE 8 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
RPE (68%)
REPS &
INTENSITY:
at 8 reps until @ RPE 9 (cap at 3 sets)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
0 reps @ RPE 7 (63%)

0 reps @ RPE 7 (65%)
reps @ RPE 8 (68%)
10 reps @ RPE 8 x 2 sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
• MYO-REPS
GPP or None
Myoreps
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
Block Type Pivot

Help
TOTALS BY EXERCISE

OTALS
Stiff Legged Deadlift 0 LBS 0 REPS
2ct paused squat or SSB Squat or Front Squat 0 LBS 0 REPS

WEEK 6 TO
Lever Row 0 LBS 0 REPS
2 count paused bench press 0 LBS 0 REPS

0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
REPS & • 1 Reps @ 8 RPE (90-93%)

INTENSITY: • 6 Reps @ 9 RPE (81%) x 1 set
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS & • 1 Reps @ 8 RPE (90-93%)

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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
REPS & • 1 Reps @ 8 RPE (90-93%)

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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
2 sets of 12-15 reps @ RPE 8-9, triceps press downs o
NOTES: SUPERSETTED WITH
ERCISE

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
Press with belt
93%) REPS & • 1 Reps @ 8 RPE (90-93%)

x 1 set INTENSITY: • 6 Reps @ 9 RPE (81%) x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
pause) 2ct paused squat or SSB Squat or Front S
• 8 Reps @ 7 RPE (71%)

93%) REPS &
• 8 Reps @ 8 RPE (74%)
x 1 set INTENSITY:
• 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
2 count paused bench press
• 8 Reps @ 7 RPE (71%)

93%) REPS &
• 8 Reps @ 8 RPE (74%)
x 1 set INTENSITY:
• 8 Reps @ 9 RPE (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
press downs or similar
TH 0
SE 2 EXERCISE
Stiff Legged Deadlift
• 8 Reps @ 7 RPE (
RPE (90-93%) REPS &
• 8 Reps @ 8 RPE (
PE (81%) x 1 set INTENSITY:
• 8 Reps @ 9 RPE (76%
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
or Front Squat Lever Row
RPE (71%)
REPS &
INTENSITY:
E (76%) x 1 Set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
Dumbbell Incline Press, Dips, Weighted Pu
press
Bench
RPE (71%) • 10 Reps @ RPE

REPS &
RPE (74%) • 10 reps @ RPE
INTENSITY:
E (76%) x 1 Set • 10 reps @ RPE 9. No b
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
d Deadlift GPP or None
Reps @ 7 RPE (71%)

Reps @ 8 RPE (74%)
s @ 9 RPE (76%) x 1 Set
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Weighted Pushups, or Feet up
GPP or None
ch
10 Reps @ RPE 7
• 10 reps @ RPE 8
@ RPE 9. No back off sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

OTALS

WEEK 7 TO

0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
INTENSITY:
• -5% from 6 reps @ RPE 9 x 6 reps until @ 9 again (ca
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

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
Press with belt
93%) • 1 Reps @ 8 RPE (90-93%)

REPS &
x 1 set • 6 Reps @ 9 RPE (81%) x 1 set
INTENSITY:
@ 9 again (cap at 2 sets) • -5% from 6 reps @ RPE 9 x 6 reps until @ 9 aga
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
INTENSITY: • 8 Reps @ 9 RPE (76%) x 1 Set
@ 9 again (cap at 3 sets)
• -5% from 8 reps @ RPE 9 x 8 reps until @ RPE 9 ag
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
RPE (90-93%) • 8 Reps @ 6 RPE (

REPS &
PE (81%) x 1 set • 8 Reps @ 8 RPE (
INTENSITY:
eps until @ 9 again (cap at 3 sets) • Repeat 8 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 ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
E (76%) x 1 Set INTENSITY:
ntil @ RPE 9 again (cap at 2 sets of 8)
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press
Bench
RPE (71%)
• 10 Reps @ RPE
RPE (74%) REPS &
• 10 reps @ RPE
• Repeat 10 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 ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
Reps @ 6 RPE (68%)

Reps @ 8 RPE (74%)
8 reps @ RPE 8 x 1 set of 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
ch
10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

OTALS

WEEK 8 TO

0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

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
Press with belt
93%) • 1 Reps @ 8 RPE (90-93%)

REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
rest) 1x/wk
6 1x/wk
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
RPE (90-93%) • 8 Reps @ 6 RPE (

REPS &
PE (81%) x 1 set • 8 Reps @ 8 RPE (
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press
Bench
RPE (71%)
• 10 Reps @ RPE
RPE (74%) REPS &
• 10 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 ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
Reps @ 6 RPE (68%)

Reps @ 8 RPE (74%)
8 reps @ RPE 8 x 2 sets of 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
ch
10 Reps @ RPE 7
• 10 reps @ RPE 8
t 10 reps @ RPE 8 x 2 sets
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
MRAP 2x/wk
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
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

OTALS

WEEK 9 TO

0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

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
Press with belt
93%) • 1 Reps @ 8 RPE (90-93%)

REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
ork sets Notes Slot 5 Week 9
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
10 minutes upper back work AMRAP 2x
rest) 1x/wk
6 1x/wk
NOTES: 10 minutes upper back work AMRAP
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
RPE (90-93%) • 8 Reps @ 6 RPE (

REPS &
PE (81%) x 1 set • 8 Reps @ 8 RPE (
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
REST PERIODS
5 Week 9 2-3 Minute Res
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press
Bench
RPE (71%)
• 10 Reps @ RPE
RPE (74%) REPS &
• 10 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 ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
Reps @ 6 RPE (68%)

Reps @ 8 RPE (74%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
ch
10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk
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
GPP or None
GPP or None
NOTES
GPP
Block Type
Developmental Help
TOTALS BY EXERCISE

TOTALS

WEEK 10 T

0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
None 0 LBS 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat w/ belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with belt
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (81%) x 1 set
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 ONE-
0 LBS
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs


NOTES:
GPP

SUPERSETTED WITH
ERCISE

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
Press with belt
93%) • 1 Reps @ 8 RPE (90-93%)

REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0 LBS
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
ork sets Notes Slot 5 Week 10
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
• 8 Reps @ 7 RPE (71%)

93%)
REPS & • 8 Reps @ 8 RPE (74%)
x 1 set
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 LBS
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
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 ONE-
0 LBS
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0 LBS
0 WEIGHT 0 lbs
/wk
10 minutes upper back work AMRAP 2x
rest) 1x/wk
6 1x/wk
NOTES: 10 minutes upper back work AMRAP
100s rest) 1x/wk
downs or similar
WEEKLY AU
or similar 2x/wk
TH 0
SE 2 EXERCISE
RPE (90-93%) • 8 Reps @ 6 RPE (

REPS &
PE (81%) x 1 set • 8 Reps @ 8 RPE (
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS

SE 2 EXERCISE
RPE (71%)
RPE (74%) REPS &
REST PERIODS
5 Week 10 2-3 Minute Res
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
BS 0 LBS
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS
SE 2 EXERCISE
press
Bench
RPE (71%)
• 10 Reps @ RPE
RPE (74%) REPS &
• 10 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 ONE-
BS 0 LBS
REP MAX:

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

BS TONNAGE: 0 LBS
SE 2 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 ONE-
BS 0 LBS
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
BS TONNAGE: 0 LBS

CISE 3 SUPPLEMEN
Reps @ 6 RPE (68%)

Reps @ 8 RPE (74%)
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
Row GPP or None
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
GPP or None
ch
10 Reps @ RPE 7
• 10 reps @ RPE 8
GPP or None
2-3 Minute Rest
RPE INTENSITY NOTES

0 LBS
0%
0 REPS
0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
e GPP or None
None
GPP or None
None
RPE INTENSITY NOTES
0 LBS
0
0%
0 REPS
0 LBS
0 lbs 0
AMRAP 2x/wk
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
GPP or None
GPP or None
NOTES

Powerbuilding I (Pounds)

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Powerbuilding I (Pounds)

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Powerbuilding I (Pounds)

1) Watch the introductory video https://youtu.be/jXaujU2qvws

2) Look over the help tab

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

emplate in the highlighted cell to the RIGHT

u have any problems!

Date Day Weight (lb) Fat Carb Protein

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

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

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein

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

Month's average Weight 0.1 #DIV/0! Month's average cals

7-day Trailing Weight Conditioning (GPP frequency and

Date Day Weight (lb) Fat Carb Protein Calories

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

Conditioning (GPP frequency and

ESTIMATED ONE-REP MAX CALCULATOR

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

ONE-REP MAX: 0 lbs

ESTIMATED RPE CALCULATOR

10 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

9.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

9.0 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

8.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

8.0 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

7.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

7.0 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

6.5 RPE 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs 0 lbs

ed Exertion) and number of reps.

, you would enter a number in the highlighted box.

l be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

REP MAX: 0 lbs

r to the highlighted box.

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 lbs 0 lbs 0 lbs

0 LBS #REF! #REF! #REF!

EF! #REF! #REF! #REF! #REF! #REF!

Avg Intensity Exercise E1RM Tonnage

Avg Intensity Exercise E1RM Tonnage

• 6 Reps @ RPE 7 (76%)

•10 reps @ RPE 7 (65%)

• 6 Reps @ 6 RPE (72%)

• 10 reps @ RPE 7 (63%)

• 6 Reps @ 6 RPE (72%)

• 10 reps @ RPE 7 (63%)

• 6 Reps @ 6 RPE (72%)

• 10 reps @ RPE 7 (63%)

• 6 Reps @ 6 RPE (72%)

• 10 reps @ RPE 7 (63%)

• 1 Reps @ 8 RPE (90-93%)

• 8 Reps @ 7 RPE (71%)

• 1 Reps @ 8 RPE (90-93%)

• 8 Reps @ 6 RPE (68%)

• 1 Reps @ 8 RPE (90-93%)

• 8 Reps @ 6 RPE (68%)