General Strength and Conditioning I (Kilos)

General Strength and Conditioning I (
Welcome
"Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into browser).
2) Look over the included PDF document for instructions.
3) Using the drop-down cells on the Exercise Selection tab select your movements for this template. It comes pre-filled with ou
4)Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
5) Email info@barbellmedicine.com if you have any problems!
Version 3.0
Updated 04.15.2019
al Strength and Conditioning I (Kilos)
ws (copy and paste into browser).
elect your movements for this template. It comes pre-filled with our recommended exercises.
emplate in the highlighted cell to the RIGHT
ms!
Date
4/14/2019
Version 3.0
Updated 04.15.2019
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the 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 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ONE REP MAX
0.0 kgs
ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (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 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
9.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ALCULATORS Help
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

0.0 kgs 0.0 kgs 0.0 kgs
E REP MAX
0.0 kgs
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
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

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

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

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

Last Month's ^^
May
5/1/2019 Thursday 0 0
5/2/2019 Friday 0 0
5/3/2019 Saturday 0 0
5/4/2019 Sunday 0 0
5/5/2019 Monday 0 0
5/6/2019 Tuesday 0 0
5/8/2019 Thursday 0 0
5/9/2019 Friday 0 0
5/10/2019 Saturday 0 0
5/11/2019 Sunday 0 0
5/12/2019 Monday 0 0
5/13/2019 Tuesday 0 0
5/14/2019 Wednesday 0 0
5/15/2019 Thursday 0 0
5/16/2019 Friday 0 0
5/17/2019 Saturday 0 0
5/18/2019 Sunday 0 0
5/19/2019 Monday 0 0
5/20/2019 Tuesday 0 0
5/21/2019 Wednesday 0 0
5/22/2019 Thursday 0 0
5/23/2019 Friday 0 0
5/24/2019 Saturday 0 0
5/25/2019 Sunday 0 0
5/26/2019 Monday 0 0
5/27/2019 Tuesday 0 0
5/28/2019 Wednesday 0 0
5/29/2019 Thursday 0 0
5/30/2019 Friday 0 0
5/31/2019 Saturday 0 0
Last Month's ^^
August
8/1/2019 Friday 0 0
8/2/2019 Saturday 0 0
8/3/2019 Sunday 0 0
8/4/2019 Monday 0 0
8/5/2019 Tuesday 0 0
8/7/2019 Thursday 0 0
8/8/2019 Friday 0 0
8/9/2019 Saturday 0 0
8/10/2019 Sunday 0 0
8/11/2019 Monday 0 0
8/12/2019 Tuesday 0 0
8/13/2019 Wednesday 0 0
8/14/2019 Thursday 0 0
8/15/2019 Friday 0 0
8/16/2019 Saturday 0 0
8/17/2019 Sunday 0 0
8/18/2019 Monday 0 0
8/19/2019 Tuesday 0 0
8/20/2019 Wednesday 0 0
8/21/2019 Thursday 0 0
8/22/2019 Friday 0 0
8/23/2019 Saturday 0 0
8/24/2019 Sunday 0 0
8/25/2019 Monday 0 0
8/26/2019 Tuesday 0 0
8/27/2019 Wednesday 0 0
8/28/2019 Thursday 0 0
8/29/2019 Friday 0 0
8/30/2019 Saturday 0 0
8/31/2019 Sunday 0 0
Last Month's ^^
November
11/1/2019 Saturday 0 0
11/2/2019 Sunday 0 0
11/3/2019 Monday 0 0
11/4/2019 Tuesday 0 0
11/5/2019 Wednesday 0 0
11/6/2019 Thursday 0 0
11/7/2019 Friday 0 0
11/8/2019 Saturday 0 0
11/9/2019 Sunday 0 0
11/10/2019 Monday 0 0
11/11/2019 Tuesday 0 0
11/12/2019 Wednesday 0 0
11/13/2019 Thursday 0 0
11/14/2019 Friday 0 0
11/15/2019 Saturday 0 0
11/16/2019 Sunday 0 0
11/17/2019 Monday 0 0
11/18/2019 Tuesday 0 0
11/19/2019 Wednesday 0 0
11/20/2019 Thursday 0 0
11/21/2019 Friday 0 0
11/22/2019 Saturday 0 0
11/23/2019 Sunday 0 0
11/24/2019 Monday 0 0
11/25/2019 Tuesday 0 0
11/26/2019 Wednesday 0 0
11/27/2019 Thursday 0 0
11/28/2019 Friday 0 0
11/29/2019 Saturday 0 0
11/30/2019 Sunday 0 0
0 0
Last Month's ^^
y Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Weight Average
0
0
Conditioning (GPP
Weight Average
0
0
0
Conditioning (GPP
Weight Average
0
0
0
er
Conditioning (GPP
Weight Average
0
0
0
SQUAT MOVEMENTS
1* Squat #1 Low bar back squat w/ belt
1* Squat #2 Low bar back squat w/ belt
2* Squat #1 Alternate bar placement squat
2* Squat #2 2ct Paused squat

PRESS MOVEMENTS
quat w/ belt 1*Vertical Press #1 Standing Overhead Press
quat w/ belt 1*Vertical Press #2 Standing Overhead Press
Barbell Bench Press, Touch n Go

cement squat 1* Horizontal Press #1
normal grip
Barbell Bench Press, Touch n Go
d squat 1* Horizontal Press #2
normal grip
Incline Bench Press (High Incline
2 *Vertical Press #1
~45*), Close Grip
Incline Bench Press (High Incline
2 *Vertical Press #2
~45*), Normal Grip
2* Horizontal Press #1 2 count paused bench press
2* Horizontal Press #2 Close grip bench press
3* Press #1 Low incline (~15*)DB press
3* Press #2 DB Bench Press

ENTS DEADLIFT MOVEMENTS
ing Overhead Press 1* Pull #1 Conventional deadlift
ing Overhead Press 1* Pull #2 Conventional deadlift
nch Press, Touch n Go-

2* Pull #1 2ct paused dead
normal grip
nch Press, Touch n Go-
2* Pull #2 2" deficit DL
normal grip
nch Press (High Incline,
3* Pull #1 Hip Thrusts
45*), Close Grip
nch Press (High Incline,
3* Pull #2 RDL
5*), Normal Grip
paused bench press
e grip bench press
cline (~15*)DB press
DB Bench Press
FT MOVEMENTS
Conventional deadlift w/ belt
2ct paused deadlift
2" deficit DL
Hip Thrusts
RDL
Exercise Slot 1
Low bar back squat w/ belt 0 KGs 0 KGs
Exercise Slot 1 e1RM
1 KGs
1 KGs
1 KGs
1 KGs
1 KGs
1 KGs
0 KGs
0 KGs
Slot 1 Week 10 0 KGs 0 KGs
0 KGs
0 KGs
0 KGs
Low bar Low bar Low bar Low bar Low bar Low bar Low bar Low bar Low bar Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1 Slot 1
back Slotback
1 Week 14
back back back back0 KGsback back back 0
Week 10 KGs
Week 11 Week 12 Week 13 Week 14 Week 15 Week 16
squat w/ squat w/ squat w/ squat w/ squat w/ squat w/ squat w/ squat w/ squat w/
belt belt belt belt belt belt belt belt belt
Exercise E1RM Tonnage
Exercise Slot 4
Barbell Bench Press, Touch n Go- normal grip 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0.6 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
Barbell0.6Bench
kgs
Press, Touch n Go- normal grip 0.0 kgs 0.0 kgs
Barbell0.5Bench
kgs Press, Touch n Go- normal grip 0.0 kgs 0.0 kgs
Barbell0.4Bench
Barbell0.3Bench
0.2 kgs Slot 4 Week 10 0.0 kgs 0.0 kgs
Barbell Barbell Barbell Barbell Barbell Barbell Barbell Barbell Barbell Slot 4 Slot 4 Slot 4 Slot 4 Slot 4 Slot 4 Slot 4
Bench Slot 4 Week
Bench 13
Bench Bench Bench 0.0
Bench kgs
Bench Bench Bench Week 0.0 kgs 11 Week 12 Week 13 Week 14 Week 15 Week 16
10 Week
Press, Press, Press, Press, Press, Press, Press, Press, Press,
Touch nSlot
Touch n Touch
4 Week 14n Touch n Touch n Touch
0.0n Touch n
kgs Touch n Touch n 0.0 kgs
Go- Go- Go- Go- Go- Go- Go- Go- Go-
normal normal normal normal normal normal normal normal normal
grip Slotgrip4 Week
grip15 grip grip grip0.0 kgs
grip grip grip 0.0 kgs
Slot 4 Week 16 0.0 kgs 0.0 kgs
Exercise Slot 7
Conventional deadlift w/ belt 0.0 kgs
Exercise Slot 7 e1RM 0.0 kgs
Conventional deadlift w/ belt 0.0 kgs 0.0 kgs
1.0 kgs
Conventional
0.9 kgs deadlift w/ belt 0.0 kgs 0.0 kgs
Conventional
0.7 kgs
Conventional deadlift w/ belt 0.0 kgs 0.0 kgs
0.6 kgs
Conventional
Conventional
0.3 kgs
Conventional
0.2 kgs
deadlift w/ belt 0.0 kgs 0.0 kgs
Conventional
Slot 7 Week 10
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs

Exercise Slot 10
None 0.0 kgs 0.0 kgs
None
Exercise
0.0 kgs
Slot 10 e1RM 0.0 kgs
1.0 kgs
None 0.0 kgs 0.0 kgs
0.9 kgs None 0.0 kgs 0.0 kgs
0.4 kgs
0.3 kgs
0.2 kgs
None None
Slot 10 WeekNone
15 None None None None
0.0 kgs None Slot 10 Slot 10 Slot 10
Week 9 Week 100.0 kgs11
Week
Slot 10 Slot 10 Slot 10 Slot 10 Slot 10
Week 12 Week 13 Week 14 Week 15 Week 16
Exercise Slot 2
0.00% Standing Overhead Press 0.0 kgs 0.0 kgs
0.00% Standing
1.0 kgs Overhead Press 0.0 kgs 0.0 kgs
0.00% Standing
0.00% Standing
0.00% Standing
0.00% Standing
0.00% Standing
0.4 kgs
0.3 kgs
0.2 kgs
0.00% Slot 2 Week 10 0.0 kgs 0.0 kgs
0.1 kgs
0.00% Slot 2 Week 11 0.0 kgs 0.0 kgs
0.0 kgs
0.00% Slot 2 Week 12 0.0 kgs 0.0 kgs
0.00% Slot 2 Week 13 0.0 kgs 0.0 kgs
0.00%
Week 12 Week 13 Week 14 Week 15 Week 16 Slot 2 Week 14 0.0 kgs 0.0 kgs
0.00% Slot 2 Week 15 0.0 kgs 0.0 kgs
0.00% Slot 2 Week 16 0.0 kgs 0.0 kgs
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Alternate bar placement squat 0.0 kgs 0.0 kgs
0% Alternate bar placement squat 0.0 kgs 0.0 kgs
1.0 kgs
0% Alternate bar 0.9
placement
kgs squat 0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
0.6 kgs
0.5 kgs
1.0 kgs
0.9 kgs
placement
placement
0.6 kgs
0% 2ct Paused squat 0.0 kgs 0.0 kgs
0.5 kgs
0.4 kgs
0.3 kgs
0% 2ct Paused
0.2 kgssquat 0.0 kgs 0.0 kgs
0% Slot 5 0.1
Week
kgs 10 0.0 kgs 0.0 kgs
0% Slot 5 0.0
Week
kgs 11 0.0 kgs 0.0 kgs
0% Slot 5 Week 12 0.0 kgs 0.0 kgs
0% 15 Week 16
1 Week 12 Week 13 Week 14 Week Slot 5 Week 13 0.0 kgs 0.0 kgs
Exercise Slot 8
0% 2 count paused bench press 0.0 kgs 0.0 kgs
0% 2 count paused bench press Exercise
0.0 kgs Slot 8 e1RM
0.0 kgs
1.0 kgs
0% 2 count paused bench press 0.0 kgs 0.0 kgs
0% 0.9 kgs paused bench press
2 count 0.0 kgs 0.0 kgs
0% 2 count
0.8 kgs paused bench press 0.0 kgs 0.0 kgs
0% Close
0.7 kgs grip bench press 0.0 kgs 0.0 kgs
0% Close
0% Close
0% Close
0% Slot 8 Week 10
0.3 kgs 0.0 kgs 0.0 kgs
0% Slot 8 Week 11
0.2 kgs 0.0 kgs 0.0 kgs
0% Slot 8 Week 12
0.1 kgs 0.0 kgs 0.0 kgs
0% Slot 8 Week 13
0.0 kgs 0.0 kgs 0.0 kgs
2 count 2 count 2 count 2 count 2 count Close Close Close Close Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
paused paused paused paused paused grip grip grip grip Week Week Week Week Week Week Week
bench bench bench bench bench bench bench bench bench 10 11 12 13 14 15 16
press press press press press press press press press
0.3 kgs
0.2 kgs
0.1 kgs
0.0 kgs
0% Slot 8
2 count 2Week
count 214
count 2 count 2 count0.0 kgs
Close Close Close Close 0.0
Slot kgs
8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8
paused paused paused paused paused grip grip grip grip Week Week Week Week Week Week Week
0% Slot
bench8 Week bench
bench 15 bench bench 0.0 kgs
bench bench bench bench 0.0
10 kgs11 12 13 14 15 16
press press press press press press press press press
Exercise Slot 11
0% None 0.0 kgs 0.0 kgs
0% None 0.0 kgsExercise Slot 11 e1RM
0.0 kgs
1.0 kgs
0% 0.9 kgs None 0.0 kgs 0.0 kgs
0% Slot 11 Week 9
0.4 kgs 0.0 kgs 0.0 kgs
0% 0.3 Slot
kgs 11 Week 10 0.0 kgs 0.0 kgs
0% Slot 11 Week 11
0.2 kgs
0.0 kgs 0.0 kgs
0% Slot 11 Week 12
0.1 kgs
0.0 kgs 0.0 kgs
0.0 kgs
0% Slot 11 Week
None None 14
None None 0.0 None
None kgs None None Slot 110.0Slot
kgs11 Slot 11 Slot 11 Slot 11 Slot 11 Slot 11 Slot 1
Week 12 Week 13 Week 14 Week0% 15 Week 16 Slot 11 Week 15 0.0 kgs Week0.010kgs
9 Week Week Week Week Week Week Week
11 12 13 14 15 16
Exercise Slot 3
0.00% Low incline (~15*)DB press 0.0 kgs 0.0 kgs
1.0 kgs
0.9 kgs
0.8 kgs
0.7 kgs
0.00% DB Bench Press 0.0 kgs 0.0 kgs
0.6 kgs
0.5 kgs
0.4 kgs
0.00% 0.3 kgsSlot 3 Week 10 0.0 kgs 0.0 kgs
Low Low Low Low Low DB DB DB DB Slot 3 Slot 3 Slot 3 Slot 3 Slot 3 Slot 3 Slot 3
0.00% Slot 3incline
incline Weekincline
14 incline 0.0 kgs
incline Bench 0.0 Week
Bench Bench Bench Week kgs Week Week Week Week Week
(~15*) (~15*) (~15*) (~15*) (~15*) Press Press Press Press 10 11 12 13 14 15 16
0.00% Slot 3DB
DB WeekDB15 DB DB 0.0 kgs 0.0 kgs
press press press press press
0.00% Slot 3 Week 16 0.0 kgs 0.0 kgs
Exercise Slot 6
0% Incline Bench Press (High Incline, ~45*), Close Grip
0.0 kgs 0.0 kgs
0% Incline Bench Press (High Incline, ~45*), Close Grip
0.0 kgs 0.0 kgs
1.0 kgs
0% Incline Bench Press (High Incline,0.9~45*),
kgs Close Grip
0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
0.6 kgs
0.5 kgs
0.4 kgs
0.3 kgs
0.2 kgs
1.0 kgs
0.9 kgs
0.8 kgs
kgs Close Grip
0.0 kgs 0.0 kgs
0.6 kgs
kgs Close Grip
0.0 kgs 0.0 kgs
0.4 kgs
0% Incline Bench Press (High Incline, ~45*),
0.3 kgs Normal 0.0
Gripkgs 0.0 kgs
0.2 kgs
0% Incline Bench Press (High Incline, ~45*),
0.1 kgs Normal 0.0
Gripkgs 0.0 kgs
0.0 kgs
0% Incline Bench Press (High Incline, ~45*), Normal 0.0
Gripkgs 0.0 kgs
0% Incline Bench Press (High Incline, ~45*), Normal 0.0
Gripkgs 0.0 kgs
Exercise Slot 9
0% Hip Thrusts 0.0 kgs 0.0 kgs
0% Hip Thrusts Exercise
0.0 kgs Slot 9 e1RM0.0 kgs
1.0 kgs
0.9 kgs
0% 0.8 kgs Hip Thrusts 0.0 kgs 0.0 kgs
0% 0.7 kgs RDL 0.0 kgs 0.0 kgs
0% Slot 9 Week 10
0.3 kgs 0.0 kgs 0.0 kgs
0% Slot 9 Week 11
0.2 kgs 0.0 kgs 0.0 kgs
0% Slot 9 Week 12
0.1 kgs 0.0 kgs 0.0 kgs
0% Slot 9 Week 13
0.0 kgs
0.0 kgs 0.0 kgs
Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Slot 8 Hip Hip Hip Hip Hip RDL RDL RDL RDL Slot 9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9
Week Week Week Week Week Week Thrusts Thrusts Thrusts Thrusts Thrusts Week Week Week Week Week Week Week
11 12 13 14 15 16 10 11 12 13 14 15 16
0.3 kgs
0.2 kgs
0.1 kgs
0.0 kgs
Slot 8 Slot 8 Slot 8 Slot 8 0%
Slot 8 Slot 8 Slot 9 Hip
Hip WeekHip 14 Hip Hip 0.0
RDLkgsRDL RDL RDL 0.0
Slot 9 kgs
Slot 9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9
Week Week Week Week Week Week Thrusts Thrusts Thrusts Thrusts Thrusts Week Week Week Week Week Week Week
11 12 13 14 0% 15 16 Slot 9 Week 15 0.0 kgs 100.0 kgs
11 12 13 14 15 16
Exercise Slot 12
M 0% None Exercise
0.0 kgs Slot 12 e1RM 0.0 kgs
0% 0.4 kgsSlot 12 Week 9 0.0 kgs 0.0 kgs
0% Slot 12 Week 10
0.3 kgs
0.0 kgs 0.0 kgs
0.2 kgs
0.1 kgs
0.0 kgs
11 Slot 11 Slot 11 0%
Slot 11 Slot 11 Slot 11 Slot 11 Slot 12 Week 14
None None None None None
0.0 kgs 0.0 kgs
None None None Slot 12 Slot 12 Slot 12 Slot 12 Slot 12 Slot 12 Slot 12 Slot 12
k Week Week
11 12
Week Week
13 14
0% Week
15
Week
16
Slot 12 Week 15 0.0 kgs Week Week 0.0Week
kgs Week Week Week Week Week
9 10 11 12 13 14 15 16
AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
t 3 Slot 3 Slot 3 Slot 3 Slot 3 Slot 3
ek Week Week Week Week 0% Week 0.00 0.00 #DIV/0!
12 13 14 15 16
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
Avg Intensity
0%
RM
0%
0%
RM
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
ot 9 Slot 9 Slot 9 Slot 9 Slot 9 Slot 9
eek Week Week Week Week Week
12 13 14 15 16
0%9 Slot 9
ot 9 Slot 9 Slot 9 Slot 9 Slot
eek Week Week Week Week Week
12 13 14 0% 16
15
0%
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
12 Slot 12 Slot 12 Slot 12 Slot 12 Slot 12
ek Week Week Week Week 0% Week
12 13 14 15 16
0%
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
Day 1
5 reps @ RPE 7, 5 reps @ RPE 8, 5
Low bar back squat w/ belt
reps @ RPE 9. No back off sets

Standing Overhead Press
reps @ RPE 9. No back off sets.
Low incline (~15*)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5*
Myoreps: Perform one "activation set"- the set of 15-20 reps that ends at ~RPE 8. Then rest
20-30 seconds before repeating the same weight for "3-5 reps". Continue resting 20-30
seconds and repeating the exercise for 3-5 reps until you get <3 reps or 2 reps less than your
first back off set, e.g. if you got 5 reps on your first back off set and then get 3 reps on one of
your subsequent back off sets.
GPP or None
GPP or None
Day 1
5 reps @ RPE 6 (~75%), 5 reps @ RPE
Low bar back squat w/ belt 7 (~79%), 5 reps @ RPE 8 (~81%).
Then do 2 sets of 5 reps @ 75% e1RM.
4 reps @ RPE 6 (78%), 4 reps @ RPE

Standing Overhead Press 7 (81%) , 4 reps @ RPE 8 (84%). Then
do 2 sets of 4 repetitions at 80% e1RM
GPP or None
GPP or None
Day 1

GPP or None
GPP or None
0
Day 1

GPP or None
GPP or None
Day 1

GPP or None
GPP or None
Day 1
1 rep @ RPE 8 (~90-93%), 4 reps @
RPE 9 (86%). No back offs.
1 rep @ RPE 8 (~90-93%), 3 reps @

70% e1RM x AMRAP x 1 set, 63%

DB Bench Press
e1Rm x 12 reps x 2 sets
GPP or None
GPP or None
Day 1
1 rep @ RPE 8 (~90-93%), 4 reps @
RPE 9 (86%). Take off 5% from 4 reps
@ RPE 9 and do sets of 4 repetitions
until @ 9 again. (Cap at 3 sets of 4)
1 rep @ RPE 8 (~90-93%), 3 reps @

RPE 9 (89%). Take off 5% from 3reps

DB Bench Press
GPP or None
GPP or None
Day 1
1 rep @ RPE 8 (~90-93%), 4 reps @
1 rep @ RPE 8 (~90-93%), 3 reps @


DB Bench Press
GPP or None
GPP or None
Day 1
1 rep @ RPE 8 (~90-93%), 4 reps @
1 rep @ RPE 8 (~90-93%), 3 reps @


DB Bench Press
GPP or None
GPP or None
Day 2
Barbell Bench Press, Touch n Go-
Exercise One
normal grip
Exercise Two Alternate bar placement squat
Incline Bench Press (High Incline, ~45*),

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

Day 2
Exercise One
normal grip

Exercise Three
Close Grip
Supplemental Day
GPP or None
2

Day 2
Exercise One
normal grip

Exercise Three
Close Grip
Supplemental Day
GPP or None
2

Day 2
Exercise One
normal grip

Exercise Three
Close Grip
Supplemental Day
GPP or None
2

Day 2
Exercise One
normal grip

Exercise Three
Close Grip
Supplemental Day
GPP or None
2

Day 2
Exercise One
normal grip
Exercise Two 2ct Paused squat

Exercise Three
Normal Grip
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
normal grip

Exercise Three
Normal Grip
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
normal grip

Exercise Three
Normal Grip
Notes
Supplemental Day
GPP or None
2

Day 2
Exercise One
normal grip

Exercise Three
Normal Grip
Notes
Supplemental Day
GPP or None
2

y2 D
Exercise One
reps @ RPE 9. No back off sets.

Exercise Two
MYO-REPS 12-20 reps @ RPE 8, 3-5* Exercise Three
- the set of 15-20 reps that ends at ~RPE 8. Then rest

ame weight for "3-5 reps". Continue resting 20-30
or 3-5 reps until you get <3 reps or 2 reps less than your Notes
on your first back off set and then get 3 reps on one of
Supplemental Day
GPP or None
3
GPP or None Exercise Two

y2 D
7 (81%) , 4 reps @ RPE 8 (84%). Then Exercise One

7 (76%), 6 reps @ RPE 8 (79%).
Exercise Two
Repeat 6 reps @ RPE 8 x 1 set of 6
reps

Supplemental Day
GPP or None
3

y2 D

7 (76%), 6 reps @ RPE 8 (79%).
Exercise Two
Repeat 6 reps @ RPE 8 x 2 sets of 6
reps

Supplemental Day
GPP or None
3

y2 D

7 (76%), 6 reps @ RPE 8 (79%).
Exercise Two
Repeat 6 reps @ RPE 8 x 2 sets of 6
reps

Supplemental Day
GPP or None
3

y2 D

7 (76%), 6 reps @ RPE 8 (79%). Exercise Two
Repeat 6 reps @ RPE 8 until @ RPE 9

Supplemental Day
GPP or None
3

y2 D
1 rep @ RPE 8 (~90-93%), 3 reps @
Exercise One

Exercise Two
10 @ 7, 10 @ 8, 10 @ 9. No back offs Exercise Three
Notes
Supplemental Day
GPP or None
3

y2 D
1 rep @ RPE 8 (~90-93%), 3 reps @
Exercise One
5 reps @ RPE 7 (~79%), 5 reps @

RPE 8 (~81%), 5 reps @ RPE 9 (84%).
Take 8% off 5 @ RPE 9 and do sets of Exercise Two
5 reps until @ 9 again. (Cap at 2 sets of
5)
10 @ RPE 7, 10 @ RPE 8, 10 @ RPE

Exercise Three
9. -5% from 10 @ 9 x 1 set of 10 reps.
Notes
Supplemental Day
GPP or None
3

y2 D
1 rep @ RPE 8 (~90-93%), 3 reps @
Exercise One
5 reps @ RPE 7 (~79%), 5 reps @

RPE 8 (~81%), 5 reps @ RPE 9 (84%).
5)
10 @ RPE 7, 10 @ RPE 8, 10 @ RPE

Exercise Three
9. -5% from 10 @ 9 x 1 set of 10 reps.
Notes
Supplemental Day
GPP or None
3

y2 D
1 rep @ RPE 8 (~90-93%), 3 reps @
Exercise One
5 reps @ RPE 7 (~79%), 5 reps @

RPE 8 (~81%), 5 reps @ RPE 9 (84%).
5)
10 @ RPE 7, 10 @ RPE 8, 10 @ RPE

Exercise Three
9. -5% from 10 @ 9 x 2 sets of 10 reps.
Notes
Supplemental Day
GPP or None
3

Day 3

2 count paused bench press
Hip Thrusts MYO-REPS 12-20 reps @ RPE 8, 3-5*
GPP or None
GPP or None
Day 3
Conventional deadlift w/ belt 7 (~79%), 5 reps @ RPE 8 (~81%).

8 (79%), 6 reps @ RPE 9 (81%). Take
2 count paused bench press off 5% from 6 @ RPE 9 and do setsof 6
reps until RPE 9 again (cap at 2 sets of
6)
GPP or None
GPP or None
Day 3

8 (79%), 6 reps @ RPE 9 (81%). Take
6)
GPP or None
GPP or None
Day 3

8 (79%), 6 reps @ RPE 9 (81%). Take
6)
GPP or None
GPP or None
Day 3

8 (79%), 6 reps @ RPE 9 (81%). Take
6)
GPP or None
GPP or None
Day 3
1 rep @ RPE 8 (~90-93%), 4 reps @
RPE 9 (86%)

Close grip bench press
8 @ RPE 7, 8 @ RPE 8, 8 @ RPE 9.

RDL
No back offs
GPP or None
GPP or None
Day 3
1 rep @ RPE 8 (~90-93%), 4 reps @
5 reps @ RPE 7 (~79%), 5 reps @

RPE 8 (~81%), 5 reps @ RPE 9 (84%).
Close grip bench press Take 5% off 5 @ RPE 9 and do sets of
5)
8 @ RPE 6, 8 @ RPE 7, 8 @ RPE 8.

RDL
Repeat 8 @ 8 x 1 set of 8
GPP or None
GPP or None
Day 3
1 rep @ RPE 8 (~90-93%), 4 reps @
5 reps @ RPE 7 (~79%), 5 reps @

RPE 8 (~81%), 5 reps @ RPE 9 (84%).
Close grip bench press Take 5% off 5 @ RPE 9 and do sets of
5)
8 @ RPE 6, 8 @ RPE 7, 8 @ RPE 8.

RDL
Repeat 8 @ 8 x 1 set of 8
GPP or None
GPP or None
Day 3
1 rep @ RPE 8 (~90-93%), 4 reps @
5 reps @ RPE 7 (~79%), 5 reps @

RPE 8 (~81%), 5 reps @ RPE 9 (84%).
Close grip bench press
Take 8% off 5 @ RPE 9 and do sets of
5 reps until @ 9 again. (No Cap)
8 @ RPE 6, 8 @ RPE 7, 8 @ RPE 8.

RDL
Repeat 8 @ 8 x 2 sets of 8
GPP or None
GPP or None
GPP
25 min steady state @ RPE 6 2x/wk
Conditioning
12 minutes HIIT (20s sprint @ 10, 100s rest) 1x/w
Upper Back Work 6 min AMRAP Upper back work (performed in sets of 8-20 @ R
Trunk Work 6 min ab work AMRAP 2x/wk
6 min Arm work superset (performed as sets of 12-20 reps @ RP

Arm Work
2x/wk
GPP
Conditioning

Arm Work
2x/wk
GPP
Conditioning

Arm Work
2x/wk
GPP
Conditioning

Arm Work
2x/wk
GPP
Conditioning

Arm Work
2x/wk
GPP
Conditioning
Upper Back Work 3 sets of rows or pull ups x 12-15 reps @ RPE 8, 2x
3 sets of triceps press downs 12-15 reps @ RPE 8 2x/wk sup

Arm Work
3 sets of biceps curls 12-15 reps @ RPE 8 2x/wk
GPP
Conditioning

Arm Work
GPP
Conditioning

Arm Work
GPP
Conditioning

Arm Work
PP
eady state @ RPE 6 2x/wk
20s sprint @ 10, 100s rest) 1x/wk
k (performed in sets of 8-20 @ RPE 7-8) 2x/wk
ab work AMRAP 2x/wk
rmed as sets of 12-20 reps @ RPE 7-8 each set)

2x/wk
PP
ab work AMRAP 2x/wk

2x/wk
PP
ab work AMRAP 2x/wk

2x/wk
PP
ab work AMRAP 2x/wk

2x/wk
PP
ab work AMRAP 2x/wk

2x/wk
PP
ull ups x 12-15 reps @ RPE 8, 2x/wk
ab work AMRAP 2x/wk
s 12-15 reps @ RPE 8 2x/wk supersetted with

curls 12-15 reps @ RPE 8 2x/wk
PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

PP
ab work AMRAP 2x/wk

Week 1 1 <Generator Inp
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Low bar back squat w/ belt 0.0 kgs 0 REPS
Standing Overhead Press 0.0 kgs 0 REPS

OTALS
Low incline (~15*)DB press 0.0 kgs 0 REPS
Barbell Bench Press, Touch n Go- normal grip 0.0 kgs 0 REPS
Alternate bar placement squat 0.0 kgs 0 REPS

WEEK 1 TO
0.0 kgs 0 REPS
Close Grip
Conventional deadlift w/ belt 0.0 kgs 0 REPS
2 count paused bench press 0.0 kgs 0 REPS
Hip Thrusts 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
REPS &
5 reps @ RPE 7, 5 reps @ RPE 8, 5 reps @ RPE 9. No b
INTENSITY:
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Barbell Bench Press, Touch n Go- normal grip
REPS &
INTENSITY:
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

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

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

6 min Arm work superset (performed as sets of 12-20 rep
NOTES:
each set) 2x/wk
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
t Standing Overhead Press
REPS &
@ RPE 9. No back off sets 4 reps @ RPE 7, 4 reps @ RPE 8, 4 reps @ RPE 9
INTENSITY:
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
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
ormal grip Alternate bar placement squat
REPS &
@ RPE 9. No back off sets. 6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
lt 2 count paused bench press
REPS &
@ RPE 9. No back off sets 6 reps @ RPE 7, 6 reps @ RPE 8, 6 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
E 6 2x/wk
NOTES: 6 min AMRAP Upper back work (performed in sets of 8
, 100s rest) 1x/wk
WEEKLY AU
s of 12-20 reps @ RPE 7-8
0
SE 2 EXERCISE
Press Low incline (~15*)DB pres
REPS &
, 4 reps @ RPE 9. No back off sets. MYO-REPS 12-20 reps @
INTENSITY:
REST PERIODS
between work sets Myoreps
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-
0 kgs 0.0 kgs
REP MAX:
SESSION TIME SESSION

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

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

SE 2 EXERCISE
ent squat Incline Bench Press (High Incline, ~45*
REPS &
8, 6 reps @ RPE 9. No back off sets MYO-REPS 12-20 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 kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
h press Hip Thrusts
REPS &
8, 6 reps @ RPE 9. No back off sets MYO-REPS 12-20 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 kgs 0.0 kgs
REP MAX:

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

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

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
Work GPP AB Work
ormed in sets of 8-20 @ RPE 7-8) 2x/wk NOTES: 6 min ab work AMRA
U
CISE 3 SUPPLEMEN
5*)DB press GPP or None
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
ncline, ~45*), Close Grip GPP or None
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
rusts GPP or None
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Week 2 2
Block Type Developmental

Help
TOTALS BY EXERCISE

OTALS

WEEK 2 TO
0.0 kgs 0 REPS
Close Grip
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
REPS & 5 reps @ RPE 6 (~75%), 5 reps @ RPE 7 (~79%), 5 rep

INTENSITY: (~81%). Then do 2 sets of 5 reps @ 75% e1RM
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS & 4 reps @ RPE 6 (78%), 4 reps @ RPE 7 (81%) , 4 reps @

INTENSITY: Then do 2 sets of 4 repetitions at 80% e1RM
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1

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

NOTES:
GPP
GPP ARM Work

NOTES:
each set) 2x/wk
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
~79%), 5 reps @ RPE 8 REPS & 4 reps @ RPE 6 (78%), 4 reps @ RPE 7 (81%) , 4 reps @ R
@ 75% e1RM. INTENSITY: of 4 repetitions at 80% e1RM
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rmal grip Alternate bar placement squat
%) , 4 reps @ RPE 8 (84%). REPS & 6 reps @ RPE 6 (74%), 6 reps @ RPE 7 (76%), 6 reps @ R
t 80% e1RM INTENSITY: @ RPE 8 x 1 set of 6 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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
t 2 count paused bench press
~79%), 5 reps @ RPE 8 REPS & 6 reps @ RPE 7 (76%), 6 reps @ RPE 8 (79%), 6 reps @ R
@ 75% e1RM. INTENSITY: from 6 @ RPE 9 and do setsof 6 reps until RPE 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-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
of 12-20 reps @ RPE 7-8
0
SE 2 EXERCISE
1%) , 4 reps @ RPE 8 (84%). Then do 2 sets REPS &

MYO-REPS 12-20 reps @
at 80% e1RM INTENSITY:
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-
kgs 0.0 kgs
REP MAX:

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

kgs TONNAGE: 0.0 kgs

SE 2 EXERCISE
nt squat Incline Bench Press (High Incline, ~45*
6%), 6 reps @ RPE 8 (79%). Repeat 6 reps REPS &

set of 6 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-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
press Hip Thrusts
79%), 6 reps @ RPE 9 (81%). Take off 5% REPS &

until RPE 9 again (cap at 2 sets of 6) 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-
kgs 0.0 kgs
REP MAX:

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

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-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
rmed in sets of 8-20 @ RPE 7-8) 2x/wk NOTES: 6 min ab work AMRA
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
rusts GPP or None
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 3 TO
0.0 kgs 0 REPS
Close Grip
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1

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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1

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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1

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

NOTES:
GPP
GPP ARM Work

NOTES:
each set) 2x/wk
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
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
t 80% e1RM INTENSITY: @ RPE 8 x 2 sets of 6 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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
of 12-20 reps @ RPE 7-8
0
SE 2 EXERCISE

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE

sets of 6 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-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
press Hip Thrusts

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

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-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
rusts GPP or None
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 4 TO
0.0 kgs 0 REPS
Close Grip
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1

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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1

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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1

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

NOTES:
GPP
GPP ARM Work

NOTES:
each set) 2x/wk
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
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
t 80% e1RM INTENSITY: @ RPE 8 x 2 sets of 6 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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
of 12-20 reps @ RPE 7-8
0
SE 2 EXERCISE

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE

sets of 6 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-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
press Hip Thrusts

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

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-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
rusts GPP or None
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 5 TO
0.0 kgs 0 REPS
Close Grip
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1

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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1

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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1

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

NOTES:
GPP
GPP ARM Work

NOTES:
each set) 2x/wk
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
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
t 80% e1RM INTENSITY: @ RPE 8 until @ RPE 9
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
of 12-20 reps @ RPE 7-8
0
SE 2 EXERCISE

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE

til @ RPE 9 INTENSITY:
REST PERIODS
etween work sets 2-4 min
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
press Hip Thrusts

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

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-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
Myoreps
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
rusts GPP or None
PS 12-20 reps @ RPE 8, 3-5*
GPP or None
2-4 min
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES
Block Type Pivot

Help
TOTALS BY EXERCISE

OTALS
DB Bench Press 0.0 kgs 0 REPS
2ct Paused squat 0.0 kgs 0 REPS

WEEK 6 TO
0.0 kgs 0 REPS
Normal Grip
Close grip bench press 0.0 kgs 0 REPS
RDL 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
REPS &
1 rep @ RPE 8 (~90-93%), 4 reps @ RPE 9 (86%). No
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
REPS &
1 rep @ RPE 8 (~90-93%), 3 reps @ RPE 9 (89%). No
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
REPS &
1 rep @ RPE 8 (~90-93%), 4 reps @ RPE 9 (86
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-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

3 sets of triceps press downs 12-15 reps @ RPE 8 2x/wk su
NOTES:
3 sets of biceps curls 12-15 reps @ RPE 8 2x/w
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
REPS &
9 (86%). No back offs. 1 rep @ RPE 8 (~90-93%), 3 reps @ RPE 9 (89%
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
rmal grip 2ct Paused squat
REPS &
9 (89%). No back offs. 5 reps @ RPE 7, 5 reps @ RPE 8, 5 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
t Close grip bench press
REPS &
@ RPE 9 (86%) 5 reps @ RPE 7, 5 reps @ RPE 8, 5 reps @ RPE 9
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
NOTES: 3 sets of rows or pull ups x 12-15 reps @ RP
100s rest) 1x/wk
WEEKLY AU
E 8 2x/wk supersetted with
0
@ RPE 8 2x/wk
SE 2 EXERCISE
Press DB Bench Press
REPS &
s @ RPE 9 (89%). No back offs. 70% e1RM x AMRAP x 1 set, 63% e
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-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
t Incline Bench Press (High Incline, ~45*)
REPS &
5 reps @ RPE 9. No back off sets 10 @ 7, 10 @ 8, 10 @ 9. N
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-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
ress RDL
REPS &
5 reps @ RPE 9. No back off sets 8 @ RPE 7, 8 @ RPE 8, 8 @ RP
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-
kgs 0.0 kgs
REP MAX:

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

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-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
12-15 reps @ RPE 8, 2x/wk NOTES: 8 min ab work AMRA

CISE 3 SUPPLEMEN
h Press GPP or None
AP x 1 set, 63% e1Rm x 12 reps x 2 sets
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
cline, ~45*), Normal Grip GPP or None
0 @ 8, 10 @ 9. No back offs
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
@ RPE 8, 8 @ RPE 9. No back offs
GPP or None
2-4 min
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 7 TO
0.0 kgs 0 REPS
Normal Grip
RDL 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
1 rep @ RPE 8 (~90-93%), 4 reps @ RPE 9 (86%). Take o

REPS &
reps @ RPE 9 and do sets of 4 repetitions until @ 9 again.
INTENSITY:
of 4)
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
1 rep @ RPE 8 (~90-93%), 3 reps @ RPE 9 (89%). Take

REPS &
3reps @ RPE 9 and do sets of 3 repetitions until @ 9 again.
INTENSITY:
of 3)
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1

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

NOTES:
GPP
GPP ARM Work

NOTES:
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
86%). Take off 5% from 4

REPS & 1 rep @ RPE 8 (~90-93%), 3 reps @ RPE 9 (89%). Take of
il @ 9 again. (Cap at 3 sets
INTENSITY: and do sets of 3 repetitions until @ 9 again. (Ca
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
(89%). Take off 5% from

REPS & 5 reps @ RPE 7 (~79%), 5 reps @ RPE 8 (~81%), 5 reps @
INTENSITY: 5 @ RPE 9 and do sets of 5 reps until @ 9 again. (
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
0
@ RPE 8 2x/wk
SE 2 EXERCISE
9 (89%). Take off 5% from 3reps @ RPE 9 REPS &

70% e1RM x AMRAP x 1 set, 63% e
@ 9 again. (Cap at 3 sets of 3) 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-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
~81%), 5 reps @ RPE 9 (84%). Take 8% off REPS & 10 @ RPE 7, 10 @ RPE 8, 10 @ RPE 9. -5
ntil @ 9 again. (Cap at 2 sets of 5) INTENSITY: 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-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
ress RDL
~81%), 5 reps @ RPE 9 (84%). Take 5% off REPS &

8 @ RPE 6, 8 @ RPE 7, 8 @ RPE 8. R
ntil @ 9 again. (Cap at 2 sets of 5) 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-
kgs 0.0 kgs
REP MAX:

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

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-
kgs 0.0 kgs
REP MAX:

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

CISE 3 SUPPLEMEN
h Press GPP or None
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
10 @ RPE 9. -5% from 10 @ 9 x 1 set of 10

reps.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
7, 8 @ RPE 8. Repeat 8 @ 8 x 1 set of 8
GPP or None
2-4 min
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 8 TO
0.0 kgs 0 REPS
Normal Grip
RDL 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1

REPS &
INTENSITY:
of 4)
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1

REPS &
INTENSITY:
of 3)
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1

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

NOTES:
GPP
GPP ARM Work

NOTES:
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

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2

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

0 WEIGHT 0 lbs
1 EXERCISE 2

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
0
@ RPE 8 2x/wk
SE 2 EXERCISE

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
ress RDL

8 @ RPE 6, 8 @ RPE 7, 8 @ RPE 8. R
ntil @ 9 again. (Cap at 3 sets of 5) 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-
kgs 0.0 kgs
REP MAX:

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

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-
kgs 0.0 kgs
REP MAX:

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

CISE 3 SUPPLEMEN
h Press GPP or None
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
10 @ RPE 9. -5% from 10 @ 9 x 1 set of 10

reps.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
7, 8 @ RPE 8. Repeat 8 @ 8 x 1 set of 8
GPP or None
2-4 min
RPE INTENSITY NOTES

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

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
0.0 kgs 0 REPS
Normal Grip
RDL 0.0 kgs 0 REPS
Slot 10 Week 9 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1

REPS &
INTENSITY:
of 4)
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1

REPS &
INTENSITY:
of 3)
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1

REPS &
INTENSITY:
of 4)
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-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
Slot 10 Week 9
REPS &
None
INTENSITY:
REST PERIODS
Notes Slot 10 Week 9
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-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
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

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2

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

0 WEIGHT 0 lbs
1 EXERCISE 2

INTENSITY: 5 @ RPE 9 and do sets of 5 reps until @ 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-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
Slot 11 Week 9
REPS &
None
INTENSITY:
REST PERIODS
9 Notes Slot 11 Week 9
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
0
@ RPE 8 2x/wk
SE 2 EXERCISE

REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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


SE 2 EXERCISE
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
ress RDL

8 @ RPE 6, 8 @ RPE 7, 8 @ RPE 8. R
eps until @ 9 again. (No Cap) 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-
kgs 0.0 kgs
REP MAX:

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

SE 2 EXERCISE
Slot 12 Week 9
REPS &
ne None
INTENSITY:
REST PERIODS
11 Week 9 Notes Slot 12 We
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

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

CISE 3 SUPPLEMEN
h Press GPP or None
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
10 @ RPE 9. -5% from 10 @ 9 x 2 sets of 10

reps.
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
L GPP or None
7, 8 @ RPE 8. Repeat 8 @ 8 x 2 sets of 8
GPP or None
2-4 min
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
Week 9 None
None
None
otes Slot 12 Week 9

RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
GPP or None
GPP or None
NOTES
SUPPLEMENT
None
None
NOTES

General Strength and Conditioning I (Kilos)

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General Strength and Conditioning I (Kilos)

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General Strength and Conditioning I (

2) Look over the included PDF document for instructions.

5) Email info@barbellmedicine.com if you have any problems!

ws (copy and paste into browser).

emplate in the highlighted cell to the RIGHT

ESTIMATED ONE-REP MAX CALCULATOR

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

ONE REP MAX

ESTIMATED RPE CALCULATOR

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

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

r to the highlighted box.

8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

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

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

1* Squat #1 Low bar back squat w/ belt

1* Squat #2 Low bar back squat w/ belt

2* Squat #1 Alternate bar placement squat

2* Squat #2 2ct Paused squat

quat w/ belt 1*Vertical Press #1 Standing Overhead Press

quat w/ belt 1*Vertical Press #2 Standing Overhead Press

Barbell Bench Press, Touch n Go

2* Horizontal Press #1 2 count paused bench press

2* Horizontal Press #2 Close grip bench press

3* Press #1 Low incline (~15*)DB press

3* Press #2 DB Bench Press

ing Overhead Press 1* Pull #1 Conventional deadlift

ing Overhead Press 1* Pull #2 Conventional deadlift

nch Press, Touch n Go-

paused bench press

e grip bench press

cline (~15*)DB press

Conventional deadlift w/ belt

Conventional deadlift w/ belt

2ct paused deadlift

Slot 7 Week 14 0.0 kgs 0.0 kgs

4 reps @ RPE 7, 4 reps @ RPE 8, 4

Low incline (~15*)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5*

4 reps @ RPE 6 (78%), 4 reps @ RPE

Low incline (~15*)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5*

4 reps @ RPE 6 (78%), 4 reps @ RPE

Low incline (~15*)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5*

4 reps @ RPE 6 (78%), 4 reps @ RPE

Low incline (~15*)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5*

4 reps @ RPE 6 (78%), 4 reps @ RPE

Low incline (~15*)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5*

1 rep @ RPE 8 (~90-93%), 3 reps @

70% e1RM x AMRAP x 1 set, 63%

1 rep @ RPE 8 (~90-93%), 3 reps @

70% e1RM x AMRAP x 1 set, 63%

1 rep @ RPE 8 (~90-93%), 3 reps @

70% e1RM x AMRAP x 1 set, 63%

1 rep @ RPE 8 (~90-93%), 3 reps @

Low incline (~15)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5

Low incline (~15)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5

Low incline (~15)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5

Low incline (~15)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5

Low incline (~15)DB press MYO-REPS 12-20 reps @ RPE 8, 3-5