Training Training

Maxes Maxes
Weeks 1 Weeks 3
and 2 Source to 5
Squat 100 RPE Rating Definition Squat 100
Bench 100 10 Maximum Effort, could not have done another rep Bench 100
Deadlift 100 9.5 Maybe had 1 more rep left in the tank Deadlift 100
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
6 Had 4 more reps left in the tank

Week 1 Week 2 Week 3 Week 4 Week 5

Day 1 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 1 Sets Reps Weight RPE Last Set
As many reps as possible leaving As many reps as possible leaving
1 rep left in the tank (9 RPE). If 1 rep left in the tank (9 RPE). If
you get 5 reps or less, leave the you get 5 reps or less, leave the
training max the same. If you get training max the same. If you get
6-7 reps, increase training max by 6-7 reps, increase training max by
Competition 5lbs. if you get 8+ reps, increase 5lbs. if you get 8+ reps, increase Competition
Squat 1 4 80 1 4+ 85 by 10lbs. 1 4 80 1 4+ 85 by 10lbs. Squat 1 3 70
Competition Competition
Squat 1 4 80 1 4 80 1 4 80 1 4 80 Squat 1 3 70
Competition Competition
Squat 2 5 70 2 5 70 2 5 70 2 5 70 Squat 2 3 60
Romanian <---Insert Romanian
Deadlifts 1 8 @ 7 RPE Weight 1 8 @ 7 RPE <---Insert Weight 1 8 @ 7 RPE <---Insert Weight 1 8 @ 7 RPE <---Insert Weight Deadlifts 1 6 #VALUE!
Romanian Enter Weight Enter Weight Enter Weight Enter Weight Romanian
Deadlifts 2 8 Above 2 8 Above 2 8 Above 2 8 Above Deadlifts 1 6 #VALUE!
Leg Curl of Leg Curl of
Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Choice 2 12 @ 7 RPE
Chest Chest
Supported Supported
Row of Choice 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE Row of Choice 2 8 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

Day 2 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 2 Sets Reps Weight RPE Last Set
As many reps as possible leaving As many reps as possible leaving
1 rep left in the tank (9 RPE). If 1 rep left in the tank (9 RPE). If
you get 5 reps or less, leave the you get 5 reps or less, leave the
training max the same. If you get training max the same. If you get
6-7 reps, increase training max by 6-7 reps, increase training max by
Competition 5lbs. if you get 8+ reps, increase 5lbs. if you get 8+ reps, increase Competition
Bench Press 1 4 80 1 4+ 85 by 10lbs. 1 4 80 1 4+ 85 by 10lbs. Bench Press 1 3 70
Competition Competition
Bench Press 2 4 80 2 4 80 2 4 80 2 4 80 Bench Press 2 3 70
Competition Competition
Bench Press 2 5 70 2 5 70 2 5 70 2 5 70 Bench Press 2 3 60
Incline Incline
Dumbbell Dumbbell 85% of last
Bench Press 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE Bench Press 2 8 week's weight
Band Pull Band Pull
Aparts 3 15 @ 9 RPE 3 15 @ 9 RPE 3 15 @ 9 RPE 3 15 @ 9 RPE Aparts 2 15 @ 7 RPE
Bicep Curl of Bicep Curl of
Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Choice 2 12 @ 7 RPE
Tricep Tricep
Extension of Extension of
Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Choice 2 12 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

Day 3 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 3 Sets Reps Weight RPE Last Set
Competition Competition
Pause Squat 2 6 70 2 6 70 2 6 70 2 6 70 Pause Squat 2 4 60
Competition Competition
Pause Squat 2 6 65 2 6 65 2 6 65 2 6 65 Pause Squat 2 4 55
Walking Walking 85% of last
Lunges 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE 3 10 @ 7 RPE Lunges 2 8 week's weight
Lat Pulldown Lat Pulldown
of Choice 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE 3 10 @ 8 RPE of Choice 2 10 @ 7 RPE
Chest Chest
Supported Supported
Row of Choice 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE Row of Choice 2 8 @ 7 RPE

Week 1 Week 2 Week 3 Week 4 Week 5

Day 4 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 4 Sets Reps Weight RPE Last Set
If RPE rating was 8 or more, keep
the same training max. If it was 6-
7.5 RPE, add 10lbs. to your
training max. And if it was 5.5
Deadlift 1 5 75 1 5 75 1 5 80 1 5 80 RPE or less, add 15lbs. Deadlift 1 3 70
Deadlift 1 5 70 1 5 70 1 5 75 1 5 75 Deadlift 1 3 65
Deadlift 2 6 65 2 6 65 2 6 70 2 6 70 Deadlift 1 5 60
Competition Competition
Bench Press 2 7 70 2 7 70 2 7 70 2 7 70 Bench Press 2 5 60
Close Grip Close Grip
Bench Press 2 7 60 2 7 60 2 7 60 2 7 60 Bench Press 2 5 50
Facepulls 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Facepulls 2 12 @ 7 RPE
Tricep Tricep
Extension of Extension of
Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Choice 2 12 @ 7 RPE
Training Training
Maxes Maxes
Weeks 6 Weeks 8
and 7 to 10
Squat 100 RPE Rating Definition Squat 100
Bench 100 10 Maximum Effort, could not have done another rep Bench 100
Deadlift 100 9.5 Maybe had 1 more rep left in the tank Deadlift 100
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
6 Had 4 more reps left in the tank

Week 6 Week 7 Week 8 Week 9 Week 10

Day 1 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 1 Sets Reps Weight RPE Last Set

As many reps as possible leaving

1 rep left in the tank (9 RPE). If
you get 4 reps or less, leave the
training max the same. If you get
5-6 reps, increase training max by
Competition 5lbs. if you get 7+ reps, increase Competition
Squat 1 3 85 1 3 85 by 10lbs. 1 3 85 1 3 85 Squat 1 2 70

Competition Competition
Squat 1 3 80 1 3 80 1 3 80 1 3 80 Squat 1 2 70

Competition Competition
Squat 2 4 70 2 4 70 2 4 70 2 4 70 Squat 2 2 60

Romanian <---Insert <---Insert <---Insert Romanian

Deadlifts 1 6 @ 7 RPE Weight 1 6 @ 7 RPE <---Insert Weight 1 6 @ 7 RPE Weight 1 6 @ 7 RPE Weight Deadlifts 1 4 #VALUE!
Enter Enter Enter Enter
Romanian Weight Weight Weight Weight Romanian
Deadlifts 2 6 Above 2 6 Above 2 6 Above 2 6 Above Deadlifts 1 4 #VALUE!

Leg Curl of Leg Curl of

Choice 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Choice 2 12 @ 7 RPE
Chest Chest
Supported Supported
Row of Choice 3 7 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE Row of Choice 2 8 @ 7 RPE

Week 6 Week 7 Week 8 Week 9 Week 10

Day 2 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 2 Sets Reps Weight RPE Last Set

As many reps as possible leaving

1 rep left in the tank (9 RPE). If
you get 4 reps or less, leave the
training max the same. If you get
5-6 reps, increase training max by
Competition 5lbs. if you get 7+ reps, increase Competition
Bench Press 1 3 85 1 3+ 85 by 10lbs. 1 3 85 1 3+ 85 Bench Press 1 2 70

Competition Competition
Bench Press 2 3 80 2 3 80 2 3 80 2 3 80 Bench Press 2 2 70

Competition Competition
Bench Press 2 4 70 2 4 70 2 4 70 2 4 70 Bench Press 2 3 60
Incline Incline
Dumbbell Dumbbell 85% of last
Bench Press 3 8 @ 7 RPE 3 8 @ 7 RPE 3 8 @ 7 RPE 3 8 @ 7 RPE Bench Press 2 6 week's weight

Band Pull Band Pull

Aparts 3 15 @ 9 RPE 3 15 @ 9 RPE 3 15 @ 9 RPE 3 15 @ 9 RPE Aparts 2 15 @ 7 RPE

Bicep Curl of Bicep Curl of

Choice 3 10 @ 9 RPE 3 10 @ 9 RPE 3 10 @ 9 RPE 3 10 @ 9 RPE Choice 2 10 @ 7 RPE
Tricep Tricep
Extension of Extension of
Choice 3 10 @ 9 RPE 3 10 @ 9 RPE 3 10 @ 9 RPE 3 10 @ 9 RPE Choice 2 10 @ 7 RPE

Week 6 Week 7 Week 8 Week 9 Week 10

Day 3 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 3 Sets Reps Weight RPE Last Set

Competition Competition
Pause Squat 2 5 70 2 5 70 2 5 70 2 5 70 Pause Squat 2 3 60

Competition Competition
Pause Squat 2 5 65 2 5 65 2 5 65 2 5 65 Pause Squat 2 3 55

Walking Walking 85% of last

Lunges 3 8 @ 7 RPE 3 8 @ 7 RPE 3 8 @ 7 RPE 3 8 @ 7 RPE Lunges 2 6 week's weight

Lat Pulldown Lat Pulldown

of Choice 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE of Choice 2 8 @ 7 RPE
Chest Chest
Supported Supported
Row of Choice 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE 3 8 @ 8 RPE Row of Choice 2 8 @ 7 RPE

Week 6 Week 7 Week 8 Week 9 Week 10

Day 4 Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Sets Reps Weight RPE Last Set Day 4 Sets Reps Weight RPE Last Set

Deadlift 1 4 75 1 4 80 1 4 80 1 4 85 Deadlift 1 3 70

Deadlift 1 4 70 1 4 75 1 4 75 1 4 80 Deadlift 1 3 70

Deadlift 2 5 65 2 5 70 2 5 70 2 5 75 Deadlift 1 3 65

Competition Competition
Bench Press 2 6 75 2 6 75 2 6 75 2 6 75 Bench Press 2 4 65

Close Grip Close Grip

Bench Press 2 6 65 2 6 65 2 6 65 2 6 65 Bench Press 2 4 55

Facepulls 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE 3 12 @ 9 RPE Facepulls 2 12 @ 7 RPE

Tricep Tricep
Extension of Extension of
Choice 3 10 @ 9 RPE 3 10 @ 9 RPE 3 10 @ 9 RPE 3 10 @ 9 RPE Choice 2 10 @ 7 RPE