MAKE A COPY!

THIS IS THE REA

1) Allow a everyone from a lighterGOALS
beginner, to a more advanced trainee to
put on slabs of muslce and build work capacity RPE SCALE
2) Focus on robust exercise selection to get you jacked. 10
3) Build end range mobility and stability in key areas that typically get injured 9
4) Prepare you for a strength based program (if desired) 8
7
6
5
4
3
2

How do I edit the spreadsheet? I Over/Un

If you overshoot, that's cool.

easier than what is calculate
back offs a little harder, OR
This spread sheet is pre programmed with all the equations you'll need. Simply input where
set. it tells you to input. (del

What is RPE?

Can I Add

It's Giga brain for "leave some reps in the tank" RPE 7 means you left 3
reps in the tank, RPE 8 means you left 2 reps , RPE 9 is 1 rep in the
tank, and RPE 10 is zero reps left in the tank
If you want to add volume to
portion AS NEEDED (not as
that the reps you are doing a

What is Myorep match? Wha

Myorep match is a Giga brain way of saying "use rest pauses on your
second and third sets so that they can match your first set's Rep count" It's a standard Upper, Lower
Use the same exercise for your Myorep match sets more rest as needed

How do I pick my top set weights?

Do warm up sets of however many reps you have prescribed for the
day, adding chunks of weight each time until you get to about 80-90%
of whatever number you have in mind for the day. If your last warm up
feels and looks junky, go conservative, if it feels and looks good, go for
that number you had in mind
THE READ-ONLY VERSION.
RPE SCALE
Definition
Concentric Failure, you physically cannot do another rep after trying
could have grinded out another rep
hard, but could have done two more reps
fairly challenging, could have done 3 more reps
feels like a warm up set, could have done 4 more reps, great for deloads

Waste of time lol.

I Over/Undershot My RPE. HELP

ou overshoot, that's cool. Just make your back off sets a little bit
sier than what is calculated for you. If you undershoot, make your
ck offs a little harder, OR just bump up weight and go for another top
.

Can I Add more Volume in general?

ou want to add volume to the program, add it to the bodybuilding

rtion AS NEEDED (not as WANTED). Before adding volume, ensure
at the reps you are doing are of HIGH quality first

What are my rest days?

 Watch this video
https://youtu.be/UoiWzC7AWCU

There is almost no wrong answer. Effort, consistency,

calories, sleep. These are all things you need to worry
about a lot more than the specific exercise you're
picking. If the target muscles are being worked, you
picked the right exercise.
 WEEK, a full training NEW WEEK, a full training
cycle
Top setis of
12 12
weeks cycle is 12 weeks
being 5 reps exert yourself
WEEK 1 @
TopRpe7
set of 12 off isn't. If WEEK 1 9 @ RPE 7
on it, you
WEEK 2 @Rpe
Top set8 of 12 your set was WEEK 2 9 @ RPE 8 need to pull
WEEK 3 @RPE
Top set9of too easy, WEEK 3 9 @ RPE 9 back the
WEEK 4 10@ RPE rest, add subsequent
Top set of710 weight, and WEEK 4 7@ RPE 6
week so that
WEEK 5 @RPE
Top set8of 10 try again. WEEK 5 7 @ RPE 7 you can push
WEEK 6 @RPE
of 10 for9 the (back off WEEK 6 7@ RPE 8 hard again.
WEEK 7 back for the sets are
of 10 offs WEEK 7 7 @ RPE 9 (Save the to
WEEK 8 back offs automaticall WEEK 8 5 @ RPE 6 failure sets
for the back y calculated for your
WEEK 9 offs
sets of 7 for on the WEEK 9 5 @ RPE 7 accessory
WEEK 10 the
setsback
of 5 offs
for program) WEEK 10 5 @ RPE 8 work)
Lighter week
WEEK 11 the back
sets of 5 offs
for WEEK 11 5 @ RPE 7 before 5 RM
WEEK 12 the back offs 5 RM WEEK 12 5 @ RPE 10

Progress for Bodybuilding Exercises

Dynamic Double Progression (click link to watch video if you're not familiar) is to be used on all bodybuilding exercis

RPE (rate of perceived exertion) SCALE

RIR Definition
10 Concentric Failure, you physically cannot do another rep before resting
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
5 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure
 NEW WEEK, a full training
cycle is 12 weeks
This is
WEEK 1 9 @ RPE 7
because I
WEEK 2 9 @ RPE 8 don't want
WEEK 3 9 @ RPE 7 you
WEEK 4 7@ RPE 9 attempting
maximal
WEEK 5 7 @ RPE 7 deadlifts and
WEEK 6 7@ RPE 8 maximal
WEEK 7 7 @ RPE 7 squats in the
WEEK 8 5 @ RPE 9 same training
week (other
WEEK 9 5 @ RPE 7 than week
WEEK 10 5 @ RPE 8 12) Lighter week
WEEK 11 5 @ RPE 7 before 5 RM
WEEK 12 5 @ RPE 10
 INSERT LIFT HERE INSERT LIFT HERE
REPS WEIGHT DATE REPS WEIGHT DATE
1 1
2 2
3 3
4 4
5 5
8 8
10 10
12 12
15 15
20 20

INSERT LIFT HERE INSERT LIFT HERE

REPS WEIGHT DATE REPS WEIGHT DATE
1 1
2 2
3 3
4 4
5 5
8 8
10 10
12 12
15 15
20 20

INSERT LIFT HERE INSERT LIFT HERE

REPS WEIGHT DATE REPS WEIGHT DATE
1 1
2 2
3 3
4 4
5 5
8 8
10 10
12 12
15 15
20 20
 INSERT LIFT HERE INSERT LIFT HERE
REPS WEIGHT DATE REPS WEIGHT
1 1
2 2
3 3
4 4
5 5
8 8
10 10
12 12
15 15
20 20

INSERT LIFT HERE INSERT LIFT HERE

REPS WEIGHT DATE REPS WEIGHT
1 1
2 2
3 3
4 4
5 5
8 8
10 10
12 12
15 15
20 20

INSERT LIFT HERE INSERT LIFT HERE

REPS WEIGHT DATE REPS WEIGHT
1 1
2 2
3 3
4 4
5 5
8 8
10 10
12 12
15 15
20 20
RT LIFT HERE
DATE

RT LIFT HERE
DATE

RT LIFT HERE
DATE
Upper 1 Weight (lbs) Weight (kg) Sets Reps Rest
bottom of Main Movement (Big, compound movement)
each
Back rep)
Off Input HERE Input HERE 1 Input
Same as top 3 min
Sets #VALUE!
Rear Delt Isolation #VALUE!
(give as much energy to your 2 set delts as possible
rear 3 min by
Isolationopening
of your hypertrophy training with this ala;15John
reps Meadows)
+/- 1
Choicerest
using Input HERE Input HERE 1 rep)
closely 90 needed
as as sec up
pause" Input HERE Input HERE 2 possible to 3 min)
exercise of your choice (using the same rep range). After completing ab work,
this with you can begin supersetting with a forearm isolation)
triceps)
choice Input HERE Input HERE 3 your week8-12
1 90 sec
Isolation of Input HERE Input HERE
(and/or) 3 amrap) 90 sec
Choice
Finisher of Input HERE Input HERE 3 Same as abov90 sec
Choice Input HERE Input HERE 2 15-20 2 min
Lower 1 Weight (lbs) Weight (kg) Sets Reps Rest
Trap Bar Main Movement
Deadlift
Back Off Input HERE Input HERE 1 Input
Same as top 3 min
Sets #VALUE!
exercise of your #VALUE!
choice (using the same rep range).2After
set completing
3 min
ab work,
Choice (lat you can begin supersetting with a calves isolation)
focused)
Row (upper Input HERE Input HERE 3 12-15 90 sec
back focus)
unilateral Input HERE Input HERE 3 12-15 90 sec
exercise)
Exercise of Input HERE Input HERE 3 8-12 2-3 min
Choice Input HERE Input HERE 2 8-12 ---
Upper 2 Weight (lbs) Weight (kg) Sets Reps Rest
Press of Main Movement
Choice
Back Off Input HERE Input HERE 1 Input
Same as top 3 min
Sets #VALUE! #VALUE! 2 set 3 min
from Upper Rear Delt Isolation 15 reps +/- 1
1)
using rest Input HERE Input HERE 3 rep)
closely 90 needed
as as sec up
pause" Input HERE Input HERE 3 possible to 3 min)
exercise of your choice (using the same rep range). After completing ab work,
this with you can begin supersetting with a forearm isolation)
triceps)
from Upper Input HERE Input HERE 3 your week8-12
1 90 sec
Isolation of Input HERE Input HERE
1) 3 amrap) 90 sec
Choice
are Input HERE Input HERE 3 Same as abov90 sec
preferable) Input HERE Input HERE 2 15-20 2 min
Lower 2 Weight (lbs) Weight (kg) Sets Reps Rest
Squat of Main Movement
Choice
Back Off Input HERE Input HERE 1 Input
Same as top 3 min
Sets #VALUE!
exercise of your #VALUE!
choice (using the same rep range).2After
set completing
3 min
ab work,
Row of you can begin supersetting with a calves isolation)
Choice
low back Input HERE Input HERE 3 12-15 2-3 min
fatigue
Pure Hip Input HERE Input HERE 3 6-12 2-3 min
Hinge Input HERE Input HERE 3 6-10 90 sec