12 Week Strength v2.1

12 WEEK STRENGTH TEMPLA
Welcome
Thank you for purchasing the Barbell Medicine 12-Week Strength Template!
This is a template for those who are post-novice and aim to improve conditioning. It is a practical example of how to
improvement and development of the squat, bench, and deadlift after the novice phase. Ideally
Watch Introductory Video
Version 2.0.1
Released 07/31/2018
2 WEEK STRENGTH TEMPLATE
Week Strength Template!
d aim to improve conditioning. It is a practical example of how to go about strength training for specific
and deadlift after the novice phase. Ideally
Watch Introductory Video
Version 2.0.1
Released 07/31/2018
HELP & INFORMATION
Find information to answer questions on various topics here. Select a help topic from the menu below:
About Myo-Reps
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).
• After your activation set, rack the bar for 5 deep breaths (in and out), then do 3-5 reps, aiming for 5 reps. Re-rack the weight,
rest for 5 breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set,
you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.
lect a help topic from the menu below:
Here, you will find links to various resources withing topics of interest to assist you.
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
to various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat

303 Tempo Squat
530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
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 wis
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate y
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 a
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE
KNOWN 9 RPE 400 lbs
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0 lbs 0 lbs 448 lbs 0 lbs 0 lbs 0 lbs 0 lbs
CALCULATORS Help
ted Perceived Exertion) and number of reps.
on the row corresponding with the RPE for which you wish to calculate your estimated one-rep
aining the number of reps for which you wish to calculate your one-rep max.
PE, you would enter a number in the highlighted box.
will be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0 lbs 0 lbs 0 lbs
ANALYSIS
REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

COMPETITION BENCH
WEEK 1 REPS 1 LBS 100%
ESTIMATED AVERAGE 90%

REPS
ONE-REP MAX INTENSITY
80%
WEEK 1 0 REPS 0 LBS 0%
70%
WEEK 2 0 REPS 0 LBS 0% 60%
WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%
40%
30%
20%

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7

COMPETITION DEAD LIFT

REPS
80%
70%
40%
30%
20%


COMPETITION PRESS

REPS
80%
70%
40%
30%
20%

ANALYSIS

COMPETITION SQUAT

REPS
80%
70%
40%
30%
20%


SUPPLEMENTAL BENCH - METHOD 1

REPS
80%
WEEK 1 #N/A #N/A #N/A
70%
WEEK 2 #N/A #N/A #N/A 60%
WEEK 3 #N/A #N/A #N/A 1 REPS 1 LBS 50%
40%
30%
20%



REPS
80%
70%
40%
30%
20%

ANALYSIS

SUPPLEMENTAL DEAD LIFT - METHOD 2

REPS
80%
70%
40%
30%
20%


SUPPLEMENTAL SQUAT - METHOD 1

REPS
80%
70%
40%
30%
20%



REPS
80%
70%
40%
30%
20%

ANALYSIS

COMPETITION BENCH

REPS
80%
70%
40%
30%
20%
- #REF! #REF! #REF! 0 REPS 0 LBS 0%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -

COMPETITION DEAD LIFT

REPS
80%
70%
40%
30%
20%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -

COMPETITION PRESS

REPS
80%
70%
40%
30%
20%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -
ANALYSIS

COMPETITION SQUAT

REPS
80%
70%
40%
30%
20%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -


REPS
80%
70%
40%
30%
20%
WEEK 13 #N/A #N/A #N/A 10%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -


REPS
80%
70%
40%
30%
20%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -
ANALYSIS

SUPPLEMENTAL DEAD LIFT - METHOD 2

REPS
80%
70%
40%
30%
20%
WEEK 13 #N/A #N/A #N/A 10%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -


REPS
80%
70%
40%
30%
20%
WEEK 13 #N/A #N/A #N/A 10%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -


REPS
80%
70%
40%
30%
20%
WEEK 13 #N/A #N/A #N/A 10%

8 9 10 11 12 13 - 8 9 10 11 12 13 - 8 9 10 11 12 13 -
Help
SCHEDULE & LOG - WEEK 1
TOTALS BY EXERCISE HOW TO USE
AVERAGE ESTIMATED ONE-REP FOLLOWING THE SCHEDULE

EXERCISE WEIGHT REPS
INTENSITY MAX
There are seven weeks in this program. There are seven schedules with logs for your data in this template for each of the seven weeks. For each week
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS in the program, you will work out three days out of each week. The schedule is broken down into your three workout days with three different types of
exercises to work through for each day.
COMPETITION DEAD LIFT: 0 LBS 0 REPS 0% 0 LBS

WEEK 1 TOTALS
LOGGING YOUR DATA

COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS As you work through the three exercises for each day, record the following data for each set in the tables under that exercise:
WEIGHT: Enter the weight you used for the current exercise and set.
COMPETITION SQUAT: 0 LBS 0 REPS 0% 0 LBS
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS INTENSITY: Calculated for you as you record data for each set.
SUPPLEMENTAL BENCH- METHOD 3: 0 LBS 0 REPS 0% 0 LBS TOTALS
Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to the left.
SUPPLEMENTAL BENCH- METHOD 4: 0 LBS 0 REPS 0% 0 LBS
SUPPLEMENTAL DEAD LIFT- METHOD

0 LBS 0 REPS 0% 0 LBS
1:
SUPPLEMENTAL DEAD LIFT - METHOD

2:
SUPPLEMENTAL SQUAT - METHOD 1: 0 LBS 0 REPS 0% 0 LBS
TOTALS: 0 LBS 0 REPS 0% 0 LBS

Help

INTENSITY MAX

WEEK 1 TOTALS
LOGGING YOUR DATA


1:

2:
EXERCISE 1 EXERCISE 2 EXERCISE 3

COMPETITION SQUAT COMPETITION PRESS SUPPLEMENTAL BENCH - METHOD 2
METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: Pendlay Row
REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 3-4 minutes for sets at or above RPE 7
•5 reps @ 7 (79% of 1RM) •5 reps @ 7 (79% of 1RM) • 10 reps @ RPE 7

REPS & RPE: REPS & RPE: REPS & RPE:
•No Back off sets •No Back off sets •No back off sets
SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY SET WEIGHT REPS RPE INTENSITY
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help

INTENSITY MAX

1 TOTALS
LOGGING YOUR DATA

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9
ESTIMATED ONE- ESTIMATED ONE- ESTIMATED ONE-

0 LBS 0 LBS 0 LBS
REP MAX: REP MAX: REP MAX:
FATIGUE: 0% FATIGUE: 0% FATIGUE: 0%
AVERAGE AVERAGE AVERAGE

0% 0% 0%
INTENSITY: INTENSITY: INTENSITY:
REPS: 0 REPS REPS:

=ROUNDUP(L29/ 0 REPS REPS: 0 REPS
(VLOOKUP(1,tblRP
ECoefficientWitho
WEIGHT: 0 LBS WEIGHT:
utColumnHeaders, 0 LBS TONNAGE: 0 LBS
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0 WEIGHT 0 lbs 0 lbs 0
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help

INTENSITY MAX

WEEK 1 TOTALS
LOGGING YOUR DATA


1:

2:

COMPETITION DEAD LIFT COMPETITION BENCH SUPPLEMENTAL SQUAT - METHOD 2
METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 3-0-3 Tempo Squat

•No Back off sets •No Back off sets •No back off sets
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help

INTENSITY MAX

1 TOTALS
LOGGING YOUR DATA

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS: 0 REPS REPS: 0 REPS
WEIGHT: 0 LBS WEIGHT: 0 LBS WEIGHT: 0 LBS

Help

INTENSITY MAX

WEEK 1 TOTALS
LOGGING YOUR DATA


1:

2:

SUPPLEMENTAL SQUAT - METHOD 1 SUPPLEMENTAL BENCH- METHOD 3 SUPPLEMENTAL BENCH- METHOD 4
Overload Bench 1
The overload bench is equipment dependent. I would prefer The
Press Accessory 1
overload bench is equipment dependent. I would prefer the
Ideally the press accessory will be lighter or only very slightly
slingshot bench to bench w/ chains, to bench w/ bands, to floor
METHOD: Squat, no belt METHOD: METHOD: heavier than the normal press.I prefer close grip incline> incline
press or board press, but all are good options. Use the same
bench touch n go > pin press at shoulder level > DB Incline > DB
variation each week.the slingshot bench to bench w/ chains, to
press > Dips (Do the same variation for the first 5 weeks)
bench w/ bands, to floor press or board press, but all are good
options..
•4 reps @ RPE 7 •4 reps @ RPE 7 • 10 reps @ RPE 7

•No back off sets •No back off sets •No back off sets
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help

INTENSITY MAX

DAY 3 WEEK 1 TOTALS
LOGGING YOUR DATA


1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
COMPETITION BENCH: 0 LBS 0 REPS 0% 0 LBS

WEEK 2 TOTALS
COMPETITION PRESS: 0 LBS 0 REPS 0% 0 LBS
SUPPLEMENTAL BENCH - METHOD 2: 0 LBS 0 REPS 0% 0 LBS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 2 TOTALS

1:

2:

• 10 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM) • 1 rep @ RPE 8 (90-93% 1RM)
• 10 reps @ RPE 8
REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE: •Take off 20% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
5 reps x 5 sets (70-73% 1RM) 5 reps x 5 sets (70-73% 1RM)
•Take off 5% from 10 @ 9 for 1 more set of 10
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

2 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 2 TOTALS

1:

2:

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

2 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 2 TOTALS

1:

2:

Overload Bench 1
Press Accessory 1
options..
•4 reps @ RPE 7 •4 reps @ RPE 7

• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE: • 4 reps @ RPE 9 REPS & RPE: • 4 reps @ RPE 9 REPS & RPE:
• 10 reps @ RPE 9
•Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until •Take 5% off from the 4 @ RPE 9 set and do 2-3 sets of 4 (until
effort is ~ RPE 9 again) effort is ~ RPE 9 again)
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3 WEEK 2 TOTALS

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 3 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 3 TOTALS

1:

2:

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

3 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 3 TOTALS

1:

2:

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

3 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 3 TOTALS

1:

2:

Overload Bench 1
Press Accessory 1
options..

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3 WEEK 3 TOTALS

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 4 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 4 TOTALS

1:

2:

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

4 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 4 TOTALS

1:

2:

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

4 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 4 TOTALS

1:

2:

Overload Bench 1
Press Accessory 1
options..

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3 WEEK 4 TOTALS

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 5 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 5 TOTALS

1:

2:

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 3 count paused bench
• 10 reps @ RPE 7
• 10 reps @ RPE 8
REPS & RPE: • Take off 17% from 1 @ 8 for REPS & RPE: • Take off 17% from 1 @ 8 for REPS & RPE:
• 10 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

5 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 5 TOTALS

1:

2:

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

5 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 5 TOTALS

1:

2:

Press Accessory 1
METHOD: 5-3-0 Tempo Squat METHOD: Floor Press METHOD: heavier than the normal press.I prefer close grip incline> incline

• 10 reps @ RPE 7
• 10 reps @ RPE 8
• 10 reps @ RPE 9
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3 WEEK 5 TOTALS

1:

2:
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 6 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 6 TOTALS

1:

2:

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 3 count paused bench
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
• No back off sets
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

6 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 6 TOTALS

1:

2:

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: Squat, no belt
•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

6 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 6 TOTALS

1:

2:

METHOD: 2ct paused squat METHOD: Floor Press METHOD: Press, no belt
•8 reps @RPE 7
• 1 rep @ RPE 8 • 1 rep @ RPE 8 •8 reps @ RPE 8
• 3 reps @ RPE 9 x 1 set • 3 reps @ RPE 9 x 1 set •8 reps @ RPE 9
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3WEEK 6 TOTALS

1:

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 7 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 7 TOTALS

1:

2:

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 2ct paused Bench
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
• Repeat 8 reps @ 8 for 2 more sets of 8
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

7 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 7 TOTALS

1:

2:

•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

7 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 7 TOTALS

1:

2:

•8 reps @RPE 6
•1 rep @ RPE 8 •1 rep @ RPE 8
•8 reps @ RPE 7
•8 reps @ RPE 8
•-5% from 3 @ RPE 9 x 2 sets of 3 •-5% from 3 @ RPE 9 x 2 sets of 3
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3WEEK 7 TOTALS

1:

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 8 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 8 TOTALS

1:

2:

METHOD: Squat with belt METHOD: Overhead Press with belt METHOD: 2ct paused Bench
•8 reps @RPE 6
•8 reps @ RPE 7
•8 reps @ RPE 8
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

8 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 8 TOTALS

1:

2:

•8 reps @RPE 6
•8 reps @ RPE 7
REPS & RPE: •80% e1RM x 4 sets of 4 REPS & RPE: • Take off 12% from 1 @ 8 for REPS & RPE:
•8 reps @ RPE 8
3 reps x 5 sets (78-81% 1RM)
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

8 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 8 TOTALS

1:

2:

•8 reps @RPE 6
•1 rep @ RPE 8 •1 rep @ RPE 8
•8 reps @ RPE 7
•8 reps @ RPE 8
•-5% from 3 @ RPE 9 x 2 sets of 3 •-5% from 3 @ RPE 9 x 2 sets of 3
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3WEEK 8 TOTALS

1:

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 9 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 9 TOTALS

1:

2:

METHOD: Squat with belt METHOD: Touch and Go Bench METHOD: 2ct paused Bench
REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above REST PERIODS: 4-5 minutes on sets @ RPE 7 or above
•4 reps @ RPE 7
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
REPS & RPE: REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•4 reps @ RPE 8 (84%) x 3 sets of 4 •4 reps @ RPE 8 (84%) x 3 sets of 4
• -5% from 4 @ 9 x 1 set of 4
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

9 TOTALS

DAYWEEK

1

1:

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 9 TOTALS

1:

2:

METHOD: Deadlift with belt METHOD: 1 count paused bench METHOD: 2ct paused squat
•4 reps @ RPE 7
• 1 rep @ RPE 8 (90-93% 1RM)
• 1 rep @ RPE 8 (90-93% 1RM) • 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%)
REPS & RPE: •80% e1RM x 4 sets of 4 REPS & RPE: REPS & RPE: •4 reps @ RPE 9
•85% e1RM x 3 reps x 3 sets
• -5% from 4 @ 9 x 1 set of 4
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

9 TOTALS

WEEK

DAY 2

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 9 TOTALS

1:

2:

METHOD: None METHOD: None METHOD: None
REST PERIODS: None REST PERIODS: None REST PERIODS: None
REPS & RPE: None REPS & RPE: None REPS & RPE: None
DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

DAY 3WEEK 9 TOTALS

1:

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 10 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 10 TOTALS

1:

2:

•4 reps @ RPE 7
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
• -5% from 4 @ 9 x 2 sets of 4
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

10 TOTALS

WEEK

1

1:
DAY

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 10 TOTALS

1:

2:

•4 reps @ RPE 7
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
•80% e1RM x 2 sets of 4 •85% e1RM x 3 reps x 4 sets
• -5% from 4 @ 9 x 2 sets of 4
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

2 10 TOTALS

WEEK

DAY

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 10 TOTALS

1:

2:

DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

10 TOTALS

DAY WEEK

1:
3

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 11 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 11 TOTALS

1:

2:

•4 reps @ RPE 7
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
• -5% from 4 @ 9 x 2 sets of 4
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

11 TOTALS

WEEK

1

1:
DAY

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 11 TOTALS

1:

2:

•4 reps @ RPE 7
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
•85% e1RM x 3 reps x 3 sets •89% e1RM x 2 reps x 3 sets
• -5% from 4 @ 9 x 2 sets of 4
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

2 11 TOTALS

WEEK

DAY

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 11 TOTALS

1:

2:

DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

11 TOTALS

DAY WEEK

1:
3

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 12 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 12 TOTALS

1:

2:

•4 reps @ RPE 7
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
• -5% from 4 @ 9 x 1 set of 4
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

12 TOTALS

WEEK

1

1:
DAY

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 12 TOTALS

1:

2:

•4 reps @ RPE 7
• 4 reps @ RPE 8
•1 rep @ RPE 9 (94-96%) •1 rep @ RPE 9 (94-96%)
•85% e1RM x 3 reps x 3 sets •89% e1RM x 2 reps x 3 sets
• -5% from 4 @ 9 x 1 set of 4
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

2 12 TOTALS

WEEK

DAY

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 12 TOTALS

1:

2:

DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

12 TOTALS

DAY WEEK

1:
3

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 13 TOTALS

1:

2:

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 13 TOTALS

1:

2:

METHOD: Squat with belt METHOD: 1 count paused bench METHOD: Deadlift w/ belt
REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes
REPS & RPE: work up to. 1 rep @ opener (~90-93%) REPS & RPE: work up to. 1 rep @ opener (~90-93%) REPS & RPE: work up to. 1 rep @ opener (~90-93%)
SET 1 SET 1 SET 1

DAY 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8

Help
TOTALS BY EXERCISE

INTENSITY MAX

13 TOTALS

WEEK

1

1:
DAY

2:
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%
REPS: 0 REPS REPS:

(VLOOKUP(1,tblRP
ECoefficientWitho
2,0)*M29^2+VLOO
KUP(2,tblRPECoeff
icientWithoutColu
mnHeaders,2,0)*M
29+VLOOKUP(3,tbl
RPECoefficientWit
houtColumnHeade
rs,2,0)),0):
Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 13 TOTALS

1:

2:

METHOD: Squat w/ belt METHOD: 1 count paused bench METHOD: Deadlift w/ belt
REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes REST PERIODS: 5-6 minutes
REPS & RPE: work up to. 1 rep @ last warm up (~80-83%) REPS & RPE: work up to. 1 rep @ last warm up (~80-83%) REPS & RPE: work up to. 1 rep @ last warm up (~80-83%)
SET 1 SET 1 SET 1

DAY 2
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

Help
TOTALS BY EXERCISE

INTENSITY MAX

2 13 TOTALS

WEEK

DAY

1:

2:

0 LBS 0 LBS 0 LBS

0% 0% 0%

Help
TOTALS BY EXERCISE

INTENSITY MAX

WEEK 13 TOTALS

1:

2:

DAY 3
SET 1 SET 1 SET 1
SET 2 SET 2 SET 2
SET 3 SET 3 SET 3
SET 4 SET 4 SET 4
SET 5 SET 5 SET 5

Help
TOTALS BY EXERCISE

INTENSITY MAX

13 TOTALS

DAY WEEK

1:
3

2:
SET 6 SET 6 SET 6
SET 7 SET 7 SET 7
SET 8 SET 8 SET 8
SET 9 SET 9 SET 9

0 LBS 0 LBS 0 LBS

0% 0% 0%

12 Week Strength v2.1

Uploaded by

Document Information

Original Description:

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

12 Week Strength v2.1

Uploaded by

Copyright:

Available Formats

12 WEEK STRENGTH TEMPLA

Watch Introductory Video

Week Strength Template!

Watch Introductory Video

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

530 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

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

ted Perceived Exertion) and number of reps.

PE, you would enter a number in the highlighted box.

8 REPS 9 REPS 10 REPS

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 90%

WEEK 2 0 REPS 0 LBS 0% 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

WEEK 6 0 REPS 0 LBS 0% 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 90%

WEEK 2 0 REPS 0 LBS 0% 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

WEEK 6 0 REPS 0 LBS 0% 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 90%

WEEK 2 0 REPS 0 LBS 0% 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

WEEK 6 0 REPS 0 LBS 0% 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 90%

WEEK 2 0 REPS 0 LBS 0% 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

WEEK 6 0 REPS 0 LBS 0% 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 90%

WEEK 2 #N/A #N/A #N/A 60%

WEEK 3 #N/A #N/A #N/A 1 REPS 1 LBS 50%

WEEK 6 #N/A #N/A #N/A 10%

WEEK 7 #N/A #N/A #N/A 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 90%

WEEK 2 0 REPS 0 LBS 0% 60%

WEEK 3 0 REPS 0 LBS 0% 1 REPS 1 LBS 50%

WEEK 6 0 REPS 0 LBS 0% 10%

WEEK 7 0 REPS 0 LBS 0% 0 REPS 0 LBS 0%

REPS ESTIMATED ONE-REP MAX AVERAGE INTENSITY

ESTIMATED AVERAGE 90%

WEEK 2 #N/A #N/A #N/A 60%