Welcome to your Jamal Browner x StrengthStudioT

see the detailed program breakdown video and co

can find the 4 exclusive videos by Jamal (Top Right)
where you'll see further information on recomm
PLEASE WA

Note: You need to open this program on Goo

 We made sure to make this program as deta

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If you like the format and style of this program, yo

 engthStudioTT Training program! This document consists of Five (5) sheets
n video and contact us if you need to. The "Start" sheet is where you'll ente
al (Top Right). The "Your Program" sheet is where you will see your 12 wee
on on recommendations for the program. The "Optional Day - 5" sheet is w
PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO ON THIS SHEE

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with

WATCH THE FULL PROGRAM BREAKDOWN VIDE

Program Breakdow
gram as detailed as possible, but if you do have any questions that are not

Email Us!
Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from this Prog

1-On-1 Coaching!
Five (5) sheets. The "Welcome" sheet is the sheet you're on now and wher
ere you'll enter your information before you start the program and also wh
ee your 12 weeks of programming laid out. The "RPE, Warm-ups & Pre-hab
- 5" sheet is where you'll see info on how you can add a 5th day to this pro
ON THIS SHEET BEFORE GETTING STARTED.

9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!

EAKDOWN VIDEO HERE:

eakdown!
ns that are not answered in this document, feel free to email or DM us belo

ervice. Once coaching spots are available you can get $40 off of your first 2
from this Program!

ching!

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
et is the sheet you're on now and where you can
fore you start the program and also where you
id out. The "RPE, Warm-ups & Pre-hab" sheet is
n how you can add a 5th day to this program.
ARTED.

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

lable you can get $40 off of your first 2 months!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 YOUR PROFILE

NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
CLICK THERE TO OPEN DEADLIFT VARIANT ???
THE DROP DOWN
MENU → BENCH PRESS VARIANT ???
SQUAT VARIANT ???
Having problems filling out the Table?
Watch This!

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these

1. How stressful is yo
1 - Stressful. (Mediocre sleep &
 SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu
3 - Conventional pullers should lean toward a 1

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

1 - I usually can't recover from

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

2. Rate your techniq

 1 - I don't have great techniqu

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUESTIONNAIRE - PART 3 - BENCH P

1. Rate your ability t

1 - I usually can't recover from

SELECT HERE →
 CLICK THE CELL TO OPEN THE
1,2

2. Rate your techniq

1 - I don't have great techniqu

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUESTIONNAIRE - PART 4 - DEADL

1. Rate your ability t

1 - I usually can't recover from

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

2. Rate your techniq

1 - I don't have great techniqu

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog

Email:
Instagram:
 ← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.

DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".

1 - GENERAL
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.

ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
 2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
r intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech

T 2 - SQUAT

our ability to handle/recover from volume for the Squat:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

our technique on the Squat:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

- BENCH PRESS

our ability to handle/recover from volume for the Bench Press

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

our technique on the Bench Press:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

4 - DEADLIFT

our ability to handle/recover from volume for the Deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

our technique on the Deadlift:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you

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Our Instagram!
 WATCH THE EXCLUSIVE BREAKDOW
SQUAT
BENCH & WARM
DEADLIFT

your experience lifting, these selections will impact your program sig

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.

for the Squat:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Squat?:

very is average. | 3 - I recover very well from higher intensities.

for the Bench Press:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Bench Press?

very is average. | 3 - I recover very well from higher intensities.

for the Deadlift:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Deadlift?:

very is average. | 3 - I recover very well from higher intensities.
 you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.

BENCH PRESS VARIANT DEADLIFT VARIANT

LARSEN PRESS DEADLIFT
CLOSE GRIP BENCH PRESS DEFICIT DEADLIFT
SPOTO PRESS BLOCK PULL
FLOOR PRESS 2 POSITION PAUSED DEADLIFT
BOARD PRESS PAUSED DEADLIFT
STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
HE EXCLUSIVE BREAKDOWN VIDEOS HERE:
SQUAT
BENCH & WARM UP
DEADLIFT

l impact your program significantly:

or Great Sleep & Light Work/School hours)

Deadlift) you should lean toward 2.

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Squat?:

ities.

S-RST S-TI
6 4

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Bench Press?:

ities.

B-RST B-TI
6 4
ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Deadlift?:

ities.

D-RST D-TI
6 4
l it into this document.
d. It's a percentage drop.

ight by 5% if the RPE is too high!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE
YOUR TRAINING VIDEOS AND SHOW SOME
LOVE!

WEEK 1 / INT
DAY 1 SETS REPS WEIGHT
SQUAT 1 5 0
SQUAT 3 5 0
BENCH PRESS 4 7 #VALUE!
DROP DOWN → SINGLE LEG EXTENSIONS 3 8-10 0
NEUTRAL GRIP PULLDOWNS 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 1 4 0
BENCH PRESS 3 5 0
DEADLIFT VARIANT 1 3 0
DEADLIFT VARIANT 3 7 #VALUE!
DROP DOWN → REVERSE HYPER EXTENSIONS 3 10-12 0
DB TRICEP EXTENSIONS - MYOREPS 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 3 7 #VALUE!
BENCH PRESS (VARIED GRIP) 2 0 #VALUE!
PENDLEY ROWS / SEAL ROWS 4 8-10 0
DB / CABLE LATERAL RAISES 4 12-15 0
 DB HAMMER CURLS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 1 4 0
DEADLIFT 3 5 0
BENCH PRESS VARIANT 4 4 #VALUE!
SQUAT 3 9 #VALUE!
DROP DOWN → MACHINE CHEST PRESS 3 10-12 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WE

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 0
SQUAT 5 4 0
BENCH PRESS 4 8 #VALUE!
SINGLE LEG EXTENSIONS 4 8-10 0
NEUTRAL GRIP PULLDOWNS 4 8-10 0
CABLE CRUNCHES 4 12-20 0
MCGILL BIG 3 4 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 1 4 0
BENCH PRESS 4 5 0
DEADLIFT VARIANT 1 2 0
DEADLIFT VARIANT 4 7 #VALUE!
REVERSE HYPER EXTENSIONS 3 10-12 0
DB TRICEP EXTENSIONS - MYOREPS 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 4 6 #VALUE!
BENCH PRESS (VARIED GRIP) 3 0 #VALUE!
PENDLEY ROWS / SEAL ROWS 4 8-10 0
DB / CABLE LATERAL RAISES 4 12-15 0
DB HAMMER CURLS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 1 4 0
DEADLIFT 5 4 0
BENCH PRESS VARIANT 4 4 #VALUE!
SQUAT 4 7 #VALUE!
MACHINE CHEST PRESS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
SIDE PLANKS 4 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WE

0.0

WEEK 7 / DELO
DAY 1 SETS REPS WEIGHT
SQUAT 3 3 #VALUE!
BENCH PRESS 3 6 #VALUE!
SINGLE LEG EXTENSIONS 2 8-10 0
 NEUTRAL GRIP PULLDOWNS 2 8-10 0
CABLE CRUNCHES 4 12-20 0
MCGILL BIG 3 4 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 4 3 #VALUE!
DEADLIFT VARIANT 3 5 #VALUE!
DROP DOWN → GHD 3 10-12 0
DB TRICEP EXTENSIONS - MYOREPS 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT VARIANT 3 6 #VALUE!
BENCH PRESS (VARIED GRIP) 3 6 #VALUE!
PENDLEY ROWS / SEAL ROWS 3 8-10 0
DB / CABLE LATERAL RAISES 3 12-15 0
DB HAMMER CURLS 3 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 3 3 #VALUE!
BENCH PRESS VARIANT 3 6 #VALUE!
SQUAT 3 6 #VALUE!
DROP DOWN → MACHINE CHEST PRESS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
SIDE PLANKS 4 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WE

0.0
 WEEK 10
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 5 2 0
BENCH PRESS 5 4 #VALUE!
CHEST SUPPORTED ROWS 4 6-8 0
WIDE GRIP PULLDOWNS 4 6-8 0
CABLE CRUNCHES 4 12-20 0
MCGILL BIG 3 4 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

BENCH PRESS 1 2 0
BENCH PRESS 6 2 0
DEADLIFT VARIANT 5 4 #VALUE!
GHD 3 10-12 0
TRICEP EXTENSIONS 4 8-10 0
DEADBUGS 3 15+ -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT VARIANT 4 6 #VALUE!
BENCH PRESS (VARIED GRIP) 4 6 #VALUE!
ONE ARM DB ROWS 5 6-8 0
DB / CABLE LATERAL RAISES 4 8-10 0
BICEP OPTION 4 8-10 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

 DEADLIFT 1 2 0
DEADLIFT 5 2 0
BENCH PRESS VARIANT 1 1 0
BENCH PRESS VARIANT 4 5 #VALUE!
SQUAT 4 5 #VALUE!
MACHINE CHEST PRESS 4 8-10 0
NORDIC CURLS 3 10-12 0
SIDE PLANKS 4 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WE

0.0

PROGRAM ANALYSIS

Body Weight
1.0

0.9

0.8

0.7

0.6
BODY WEIGHT

0.5

0.4

0.3

0.2

0.1
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
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK
B
0.3

0.2

0.1
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
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK

1
VOLUMe

1
 0 0 0 0 0
0
1 2 3 4 5
SINGLE LEG EXTENSIONS
BULGARIAN SPLIT SQUATS
FRONT FOOT ELEVATED SPLIT SQUATS

REVERSE HYPER EXTENSIONS

GLUTE BRIDGES
BACK EXTENSION
GHD

PEC DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
0 6 -
0 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 6 -
0 - -
0 6 -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 6 -
#VALUE! - -
#VALUE! 7 -
- 7-8 -
- 7-8 -
 - 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 6 -
0 - -
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO
0 7.5 -
0 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 7.5 -
0 - -
0 7 -
#VALUE! - -
 - 7-8 -
- 7-8 -
- - -
- - -
0 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 7 -
#VALUE! - -
#VALUE! 8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 7.5 -
0 - -
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7 / DELOAD
DAILY VOLUME RPE TEMPO
#VALUE! - -
#VALUE! - -
- 7-8 -
 - 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
#VALUE! - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 10
DAILY VOLUME RPE TEMPO
0 8.5 -
0 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 8.5 -
0 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

 0 8.5 -
0 - -
0 7 -
#VALUE! - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start ???

1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

9 0.0

0.0 0.0 0.0

10 11 12
0.0 0.0 0.0 10 0.0
10 11 12
11 0.0

12 0.0

Weekly Cumulati ve Volume For Each Main Lift

0 0 0 0 0 0 0
4 5 6 7 8 9 10

WEEK
 WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYOREPS.
EACH SIDE.
-
-
-

NOTES
-
-
AMRAP UP TO RPE FOR EACH SET. 1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
 -
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
 -
-
EACH SIDE.
-
-
-

NOTES
-
-
AMRAP UP TO RPE FOR EACH SET. 1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-

NOTES
-
-
-
 -
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
-
-
-
-
-
-
-
-
-
 NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
 FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-
-

Weekly Body Weight Log

Body Weight
???

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0
 0.0

0.0

0.0

ulati ve Volume For Each Main Lift

Weekly
Weekly
Weekly
 0 0 0 0 0 0
7 8 9 10 11 12

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Cumulative Volume

Week
1
2
3
4
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
5
Weekly Deadlift Cumulative Volume 6
7
8
9
10
11
12

Weekly Deadlift Cumulative Volume

Week
1
2
3
4
 5
6
7
8
0
9
12
10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 5 0 0
SQUAT 4 5 0 0
BENCH PRESS 4 8 #VALUE! #VALUE!
SINGLE LEG EXTENSIONS 4 8-10 0 -
NEUTRAL GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 4 0 0
BENCH PRESS 4 5 0 0
DEADLIFT VARIANT 1 3 0 0
DEADLIFT VARIANT 4 7 #VALUE! #VALUE!
REVERSE HYPER EXTENSIONS 3 10-12 0 -
DB TRICEP EXTENSIONS - MYOREPS 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 3 8 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 3 0 #VALUE! #VALUE!
PENDLEY ROWS / SEAL ROWS 4 8-10 0 -
DB / CABLE LATERAL RAISES 4 12-15 0 -
 DB HAMMER CURLS 4 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 4 0 0
DEADLIFT 4 5 0 0
BENCH PRESS VARIANT 4 4 #VALUE! #VALUE!
SQUAT 3 9 #VALUE! #VALUE!
MACHINE CHEST PRESS 4 10-12 0 -
SINGLE LEG HAMSTRING CURLS 3 10-12 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 4 0 0
SQUAT 5 4 0 0
BENCH PRESS 4 8 #VALUE! #VALUE!
SINGLE LEG EXTENSIONS 4 8-10 0 -
NEUTRAL GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 4 0 0
BENCH PRESS 4 4 0 0
DEADLIFT VARIANT 1 2 0 0
DEADLIFT VARIANT 4 7 #VALUE! #VALUE!
REVERSE HYPER EXTENSIONS 3 10-12 0 -
DB TRICEP EXTENSIONS - MYOREPS 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 4 6 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 3 0 #VALUE! #VALUE!
PENDLEY ROWS / SEAL ROWS 4 8-10 0 -
DB / CABLE LATERAL RAISES 4 12-15 0 -
DB HAMMER CURLS 4 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 4 0 0
DEADLIFT 5 4 0 0
BENCH PRESS VARIANT 4 5 #VALUE! #VALUE!
SQUAT 4 6 #VALUE! #VALUE!
MACHINE CHEST PRESS 4 10-12 0 -
SINGLE LEG HAMSTRING CURLS 3 10-12 0 -
SIDE PLANKS 4 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
SQUAT 1 4 0 0
SQUAT 4 4 0 0
 BENCH PRESS 5 5 #VALUE! #VALUE!
CHEST SUPPORTED ROWS 4 6-8 0 -
WIDE GRIP PULLDOWNS 4 6-8 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 1 0 0
BENCH PRESS 1 4 0 0
BENCH PRESS 5 4 0 0
DEADLIFT VARIANT 5 5 #VALUE! #VALUE!
GHD 3 10-12 0 -
TRICEP EXTENSIONS 4 8-10 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT VARIANT 4 6 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 7 #VALUE! #VALUE!
ONE ARM DB ROWS 5 6-8 0 -
DB / CABLE LATERAL RAISES 4 8-10 0 -
BICEP OPTION 4 8-10 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT 1 4 0 0
DEADLIFT 4 4 0 0
BENCH PRESS VARIANT 1 1 0 0
BENCH PRESS VARIANT 4 5 #VALUE! #VALUE!
SQUAT 4 6 #VALUE! #VALUE!
MACHINE CHEST PRESS 4 8-10 0 -
SINGLE LEG HAMSTRING CURLS 3 10-12 0 -
SIDE PLANKS 4 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0
 END OF WEEK BODY WEIGHT:
0.0

WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 1 0 0
SQUAT 4 2 #VALUE! #VALUE!
BENCH PRESS 5 4 #VALUE! #VALUE!
CHEST SUPPORTED ROWS 4 6-8 0 -
WIDE GRIP PULLDOWNS 4 6-8 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 5 1 0 0
BENCH PRESS 4 2 #VALUE! #VALUE!
DEADLIFT VARIANT 5 4 #VALUE! #VALUE!
GHD 3 10-12 0 -
TRICEP EXTENSIONS 4 8-10 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT VARIANT 4 5 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 6 #VALUE! #VALUE!
ONE ARM DB ROWS 5 6-8 0 -
DB / CABLE LATERAL RAISES 4 8-10 0 -
BICEP OPTION 4 8-10 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 DEADLIFT 5 1 0 0
DEADLIFT 5 1 #VALUE! #VALUE!
BENCH PRESS VARIANT 1 1 0 0
BENCH PRESS VARIANT 4 5 #VALUE! #VALUE!
SQUAT 4 5 #VALUE! #VALUE!
MACHINE CHEST PRESS 4 8-10 0 -
NORDIC CURLS 3 10-12 0 -
SIDE PLANKS 4 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - #VALUE!

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!
#VALUE! 1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VOLUME

#VALUE! 1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Deadlift Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 0 0 0 0
0
#VALUE! 1 2 3 4
#VALUE!
#VALUE!
K2
RPE TEMPO
6 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
6 -
- -
6 -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
6 -
- -
7 -
7-8 -
7-8 -
 7-8 -
- -
- -
- -
- -

RPE TEMPO
6 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -

ODY WEIGHT:

K5
RPE TEMPO
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
8 -
- -
 7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -

ODY WEIGHT:

K8
RPE TEMPO
7 -
8 -
- -
 - -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
7 -
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
6 -
8 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:

K 11
RPE TEMPO
9 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
8.5 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
 9 -
- -
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -

ODY WEIGHT:
Weekly Volume For Each Main Lift
0 0 0 0 0 0 0 0 0
3 4 5 6 7 8 9 10 11

WEEK
 NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
CLICK HERE FOR AN EXPLAINATION OF MYOREPS.
EACH SIDE.
-
-
-

NOTES
-
-
AMRAP UP TO RPE FOR EACH SET. 1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
 -
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
 -
-
EACH SIDE.
-
-
-

NOTES
-
-
AMRAP UP TO RPE FOR EACH SET. 1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-

NOTES
-
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
 -
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-
-
 NOTES
BUILD UP TO ONE SINGLE AT RPE 9.
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
BUILD UP TO ONE SINGLE AT RPE 9.
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
BUILD UP TO ONE SINGLE AT RPE 9.
-
-
-
-
-
-
-
-
-
-
-
-
Weekly Volume For Each Main Lift
0 0 0 0 0 0 0 0
5 6 7 8 9 10 11 12

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
 ENTER YOUR
OPENING ATTEMPTS
FOR THE TEST DAY →

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Volume

Week
1
2
3
4
Weekly Squat Volume
5
Weekly Bench Volume
Weekly Deadlift Volume
6
7
8
9
10
11
12

Weekly Deadlift Volume

Week
1
2
3
4
 5
6
7
8
0 0 9
11 12 10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 5 0 0
SQUAT 4 5 0 0
BENCH PRESS 4 8 #VALUE! #VALUE!
SINGLE LEG EXTENSIONS 4 8-10 0 -
NEUTRAL GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 4 0 0
BENCH PRESS 4 5 0 0
DEADLIFT VARIANT 1 3 0 0
DEADLIFT VARIANT 4 7 #VALUE! #VALUE!
REVERSE HYPER EXTENSIONS 3 10-12 0 -
DB TRICEP EXTENSIONS - MYOREPS 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 3 8 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 3 0 #VALUE! #VALUE!
PENDLEY ROWS / SEAL ROWS 4 8-10 0 -
DB / CABLE LATERAL RAISES 4 12-15 0 -
 DB HAMMER CURLS 4 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 4 0 0
DEADLIFT 4 5 0 0
BENCH PRESS VARIANT 4 4 #VALUE! #VALUE!
SQUAT 3 9 #VALUE! #VALUE!
MACHINE CHEST PRESS 4 10-12 0 -
SINGLE LEG HAMSTRING CURLS 3 10-12 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 5 3 0 0
BENCH PRESS 5 6 #VALUE! #VALUE!
SINGLE LEG EXTENSIONS 4 8-10 0 -
NEUTRAL GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
DEADLIFT VARIANT 1 1 0 0
DEADLIFT VARIANT 5 5 #VALUE! #VALUE!
REVERSE HYPER EXTENSIONS 3 10-12 0 -
DB TRICEP EXTENSIONS - MYOREPS 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 0 0
SQUAT VARIANT 4 6 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 3 0 #VALUE! #VALUE!
PENDLEY ROWS / SEAL ROWS 4 8-10 0 -
DB / CABLE LATERAL RAISES 4 12-15 0 -
DB HAMMER CURLS 4 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 3 0 0
DEADLIFT 5 3 0 0
BENCH PRESS VARIANT 4 6 #VALUE! #VALUE!
SQUAT 4 6 #VALUE! #VALUE!
MACHINE CHEST PRESS 4 10-12 0 -
SINGLE LEG HAMSTRING CURLS 3 10-12 0 -
SIDE PLANKS 4 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
SQUAT 1 3 0 0
SQUAT 4 3 0 0
 BENCH PRESS 5 5 #VALUE! #VALUE!
CHEST SUPPORTED ROWS 4 6-8 0 -
WIDE GRIP PULLDOWNS 4 6-8 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 1 1 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
DEADLIFT VARIANT 5 5 #VALUE! #VALUE!
GHD 3 10-12 0 -
TRICEP EXTENSIONS 4 8-10 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

SQUAT VARIANT 4 6 #VALUE! #VALUE!
BENCH PRESS (VARIED GRIP) 4 7 #VALUE! #VALUE!
ONE ARM DB ROWS 5 6-8 0 -
DB / CABLE LATERAL RAISES 4 8-10 0 -
BICEP OPTION 4 8-10 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 1 1 0 0
DEADLIFT 1 3 0 0
DEADLIFT 4 3 0 0
BENCH PRESS VARIANT 1 1 0 0
BENCH PRESS VARIANT 4 5 #VALUE! #VALUE!
SQUAT 4 6 #VALUE! #VALUE!
MACHINE CHEST PRESS 4 8-10 0 -
SINGLE LEG HAMSTRING CURLS 3 10-12 0 -
SIDE PLANKS 4 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0
 END OF WEEK BODY WEIGHT:
0.0

OPENING ATTEMPTS FOR TEST DAY

SQUAT ???
BENCH PRESS ???
DEADLIFT ??? WEEK 12 / TEST
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 3 5 #VALUE! #VALUE!
BENCH PRESS 3 5 #VALUE! #VALUE!
DEADLIFT 1 1 #VALUE! #VALUE!
DEADLIFT 6 1 #VALUE! #VALUE!
WIDE GRIP PULLDOWNS 2 6-8 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 1 1 #VALUE! #VALUE!
SQUAT 3 2 #VALUE! #VALUE!
BENCH PRESS 2 1 #VALUE! #VALUE!
BENCH PRESS 4 2 #VALUE! #VALUE!
TRICEP EXTENSION 2 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!

REST FOR 2 OR 3 DAYS BETWEEN

DAY 3 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
BENCH PRESS 1 1 0 0
DEADLIFT 1 1 0 0
- - - - -

END OF WEEK BODY WEIGHT:

0.0
 Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Deadlift Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
3
RPE TEMPO
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
7 -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
7 -
7-8 -
7-8 -
 7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -

Y WEIGHT:

6
RPE TEMPO
8 -
- -
- -
8-9 -
8-9 -
- -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
8 -
- -
 8-9 -
8-9 -
- -
- -
- -
- -

RPE TEMPO
8.5 -
- -
9 -
8-9 -
8-9 -
8-9 -
- -
- -
- -
- -

RPE TEMPO
8 -
- -
- -
- -
8-9 -
8-9 -
- -
- -
- -
- -
- -
- -

Y WEIGHT:

9
RPE TEMPO
7 -
8 -
- -
 - -
7-8 -
7-8 -
- -
- -
- -
- -
- -

RPE TEMPO
7 -
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
- -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -

RPE TEMPO
7 -
8 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
Y WEIGHT:

/ TEST
RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -
- -

RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -

DAYS BETWEEN DAY 2 AND DAY 3.

RPE TEMPO
9-10 -
9-10 -
9-10 -
- -

Y WEIGHT:
 NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
AMRAP UP TO RPE FOR EACH SET. 1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
 -
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
 -
-
EACH SIDE.
-
-
-

NOTES
-
-
AMRAP UP TO RPE FOR EACH SET. 1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
FOLLOW THE RPE. ENTER YOUR TOP SET.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
 -
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
FOLLOW THE RPE. USE RECOMMENDED WEIGHT AS A GUIDE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
-
-
-
-
 WEEK 12 RECOMMENDED TRAINING SPLIT

D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
-
-
-
-
-
-
-
-
-

ADDITIONAL NOTES
-
-
-
-
-
-
-
-

EN DAY 2 AND DAY 3.

ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
 UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed l

Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily un
5 reps & If we were to have a set of 5 @ an RPE of 9
reps. This is one of the most simple way of quickly g

As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.

If you need a more concrete guide as to how RPE

translates to percentages, you can take a look at
the chart to the right. Using this chart you can
take a look at the reps at the top and the
recommended RPE and get a ball park
percentage as to what it could or should be.
Then based on the warm-ups and how you feel,
you can adjust the weight up or down to suit the
conditions of the day.

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles 4x10.

2. T Spine rotations 3x10.
3. Banded side shuffle 15 Each Side.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels 15 Reps.

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

it. You can also add to this warm-up or mix and match to suit you

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.

to RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha
ple way of quickly getting into RPE.

and learn about it as it relates to you in particular, you will see that it is mu
p set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
drop the back down weight by 5 to 10% to ensure that our effort on the da

e as to how RPE
n take a look at
chart you can
and the
park
should be.
d how you feel,
down to suit the

uick youtube/google search.)

ation, If you have a routine that works for then you should feel free to continue
ix and match to suit your personal warm-ups needs.

uick youtube/google search.)

tations 3x10.

15 breaths.

ssary for everyone, based on your needs you can perform these 2-4 times a week
at rpe 8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliab
10 but in practice only 6 to 10 are used. Anything below 6 is classified as too

so is by comparing it to RIR (Reps In Reserve). For example if we were to h

ld pick a weight that that would be 2 reps away from failure with after com
ck a weight that would leave them 1 rep away from failure after completin

see that it is much more nuanced that just simply "I could do 2 more reps"
ection for the sets to come. For example, if we had a recommended top set
In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to man
effort on the day isn't above what it should be and that we continue to man
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
 recommended intensity of a particular lift or set. For
bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too

R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after completing
ve them 1 rep away from failure after completing 5

uanced that just simply "I could do 2 more reps" & you
. For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
ve what it should be and that we continue to manage
ve what it should be and that we continue to manage
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 OPTIONAL DAY 5 - GPP DAY

For this program, if you would like to train 5 days w

1 - Add in the 5th training day on the rest day that is

2 - Your 5th day should be made up of 1 conditionin
3 - Choose the movements you do from this list:
a - Conditioning: Tread
b - Single arm shoulder
c - Shoulder trio.
d - Incline Ys Ts Ws.
e - Pull-ups.
f - Tricep overhead ext
g - Incline DB flys.
h - Hack Squat.
 i - Seated calve raise.
j - DB Curls with a twis
k - DB Shrugs.
l - Farmers Carry.
*This list is in

4 - Your conditioning movement should be anywher

5 - Your accessories should be 3 sets & 8-12 reps eac
6 - If you do feel like the program is becoming too ta
ke to train 5 days weekly, you can add in an additional training session by f

the rest day that is typically carded between training weeks. (i.e. after day
up of 1 conditioning movement followed by 4-5 accessory movements.
o from this list:
Conditioning: Treadmill, bike, walk, jog.
Single arm shoulder press.
houlder trio.
ncline Ys Ts Ws.
Pull-ups.
ricep overhead extension.
ncline DB flys.
Hack Squat.
eated calve raise.
B Curls with a twist.
DB Shrugs.
armers Carry.
*This list is included because most other exercises can impact perfor

should be anywhere from 15-25mins.

ets & 8-12 reps each. RPE should range from 6-8.
is becoming too taxing or your recovery is impacted negatively, then you s

*Example of how you can structure your day

 ing session by following the points below:

s. (i.e. after day 4 & before day 1).

movements.
n impact performance on your main days.*

vely, then you should cut out the 5th day for the 2nd phase of the program

ucture your day 5.*

DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
e points below:

day 1).
your main days.*

out the 5th day for the 2nd phase of the program.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT