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Jamal v3 1
Jamal v3 1
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Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
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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 (6) 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
ere you will see your 12 weeks of programming laid out. The "RPE, Warm-u
ation on recommendations for the program. The "Optional Day - 5" sheet i
an see an analysis of your work done on the program so far and also keep a
KDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED.
9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!
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
NAME Linus
AGE 32
SQUAT 190
BENCH PRESS 117.5
DEADLIFT 222.5
STARTING BODY WEIGHT 85
VARIATIONS
CLICK THERE TO OPEN PAUSED DEADLIFT 200
THE DROP DOWN
MENU → BOARD PRESS 120
PAUSED SQUAT 170
Having problems filling out the Table?
Watch This!
1. How stressful is yo
1 - Stressful. (Mediocre sleep
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
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
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"
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
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← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
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.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
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
1
LL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
3
LL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
- BENCH PRESS
3
LL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
LL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
3
LL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
4 - DEADLIFT
2
LL 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 -
3
LL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
3
LL 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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WATCH THE T
SQUAT
SQUAT
BENCH & WARM UP
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.
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
LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
WATCH THE TUTORIALS HERE:
ARM UP
y efficient)
the Squat?:
the Deadlift?:
is document.
ercentage drop.
PEC DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
GHD CRUNCHES
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIONREVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS
WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
115 460 7.5 -
#NAME? #NAME? - -
65 455 7.5
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #NAME? - -
- #NAME? - -
WEEK 10
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 7.5
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #NAME? - -
- #NAME? - -
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET.
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
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 WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
#NAME?
-
-
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
#NAME?
-
-
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
#NAME?
-
-
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
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
WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 4 105 420
SQUAT #NAME? 4 #NAME? #NAME?
BOARD PRESS 1 7 68 473
BOARD PRESS #NAME? 9 #NAME? #NAME?
SEATED SHOULDER PRESS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
SINGLE LEG HAMSTRING CURLS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - #NAME?
TOTAL BENCH PRESS VOLUME - - - #NAME?
WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0
SQUAT 1 1 #NAME? #NAME?
SQUAT #NAME? 2 #NAME? #NAME?
BOARD PRESS 1 4 0 0
BOARD PRESS #NAME? 6 #NAME? #NAME?
SEATED SHOULDER PRESS 3 8-10 0 -
SINGLE LEG EXTENSIONS 3 8-10 0 -
NORDIC CURLS 3 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - #NAME?
TOTAL BENCH PRESS VOLUME - - - #NAME?
RPE TEMPO
6 -
- -
6 -
6 -
#NAME? -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
#NAME? -
6 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
6 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 5
RPE TEMPO
8.5 -
- -
8
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
8 -
7 -
#NAME? -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
#NAME? -
8 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 8
RPE TEMPO
6.5 -
- -
- -
6.5
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6.5 -
- -
- -
7 -
#NAME? -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
#NAME? -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6.5 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
K 11
RPE TEMPO
8-9 -
- -
- -
7-8
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8-9 -
- -
- -
7 -
#NAME? -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
#NAME? -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8-9 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
#NAME?
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
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 WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
#NAME?
-
-
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
#NAME?
-
-
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
#NAME?
-
-
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
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 Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 4 0 0
SQUAT #NAME? 4 #NAME? #NAME?
BOARD PRESS 1 7 0 0
BOARD PRESS #NAME? 9 #NAME? #NAME?
SEATED SHOULDER PRESS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
SINGLE LEG HAMSTRING CURLS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - #NAME?
TOTAL BENCH PRESS VOLUME - - - #NAME?
SQUAT ???
BENCH PRESS ???
DEADLIFT ??? WEEK 12 / TEST
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT #NAME? 5 #NAME? #NAME?
BENCH PRESS #NAME? 6 #NAME? #NAME?
DEADLIFT 1 1 #NAME? #NAME?
DEADLIFT #NAME? 1 #NAME? #NAME?
NEUTRAL GRIP PULL-DOWNS 2 6-8 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #NAME?
TOTAL BENCH PRESS VOLUME - - - #NAME?
TOTAL DEADLIFT VOLUME - - - #NAME?
RPE TEMPO
6.5 -
- -
7 -
7 -
#NAME? -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
#NAME? -
7 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
DELOAD
RPE TEMPO
6 -
- -
6
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
5 -
7 -
6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5,7.5 -
6 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
K9
RPE TEMPO
7 -
- -
- -
7
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
#NAME? -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
#NAME? -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
/ TEST
RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -
- -
RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -
ODY WEIGHT:
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
#NAME?
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
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 WEIGHT.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
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-
-
NOTES
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WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
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-
-
-
-
-
-
-
-
-
-
NOTES
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WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
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WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
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EACH SIDE/EACH EXERCISE.
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-
-
NOTES
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WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
#NAME?
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-
-
EACH SIDE.
-
-
-
NOTES
-
#NAME?
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
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-
-
-
-
-
-
-
-
ADDITIONAL NOTES
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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
YOUR RPE GUIDE
SQUAT 190
RPE / REPS 1 2
10 190 182
9.5 186 179
9 182 175
8.5 179 173
8 175 169
7.5 173 167
7 169 163
6.5 167 162
6 163 158
5.5 160 156
5 156 152
4 154 148
RPE / REPS 1 2
10 118 113
9.5 115 110
9 113 108
8.5 110 107
8 108 105
7.5 107 103
7 105 101
6.5 103 100
6 101 98
5.5 99 96
5 96 94
4 95 92
DEADLIFT 222.5
RPE / REPS 1 2
10 223 214
9.5 218 209
9 214 205
8.5 209 202
8 205 198
7.5 202 196
7 198 191
6.5 196 189
6 191 185
5.5 187 182
5 182 178
4 180 174
RPE / REPS 1 2
10 210 202
9.5 206 197
9 202 193
8.5 197 191
8 193 187
7.5 191 185
7 187 181
6.5 185 179
6 181 174
5.5 176 172
5 172 168
4 170 164
UNDERSTANDING RPE
WARM-UP RECOMMENDATION
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
Note: All these exercises may not be necessary for everyone, bas
rest days.
3 4 5 6 7
175 169 163 160 154
173 167 162 156 152
169 163 160 154 150
167 162 156 152 146
163 160 154 150 144
162 156 152 146 143
160 154 150 144 141
156 152 146 143 137
152 148 143 139 133
150 146 141 137 131
148 144 139 135 129
144 141 137 131 127
3 4 5 6 7
108 105 101 99 95
107 103 100 96 94
105 101 99 95 93
103 100 96 94 90
101 99 95 93 89
100 96 94 90 88
99 95 93 89 87
96 94 90 88 85
94 92 88 86 82
93 90 87 85 81
92 89 86 83 80
89 87 85 81 79
3 4 5 6 7
205 198 191 187 180
202 196 189 182 178
198 191 187 180 176
196 189 182 178 171
191 187 180 176 169
189 182 178 171 167
187 180 176 169 165
182 178 171 167 160
178 174 167 162 156
176 171 165 160 154
174 169 162 158 151
169 165 160 154 149
3 4 5 6 7
193 187 181 176 170
191 185 179 172 168
187 181 176 170 166
185 179 172 168 162
181 176 170 166 160
179 172 168 162 158
176 170 166 160 155
172 168 162 158 151
168 164 158 153 147
166 162 155 151 145
164 160 153 149 143
160 155 151 145 141
Rate of Percieved Exertions and is a method used to communicate the inte
om person to person but an example of an objective aspect of RPE is the b
e RPE scale technically ranges from 1-10 but in practice only 6 to 10 are use
learn about it as it relates to you in particular, you will see that it is much
g set or warm-up should impact our weight selection for the sets to come. F
e this top set, the RPE was closer to a 9; In this case althought the recomme
5 to 10% to ensure that our effort on the day isn't above what it should be
ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se
e 8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju
8 9 10
150 144 141
146 143 137
144 141 135
143 137 131
141 135 129
137 131 127
135 129 124
131 127 122
127 124 118
125 122 116
124 118 112
120 116 110
8 9 10
93 89 87
90 88 85
89 87 83
88 85 81
87 83 80
85 81 79
83 80 76
81 79 75
79 76 73
78 75 72
76 73 69
74 72 68
8 9 10
176 169 165
171 167 160
169 165 158
167 160 154
165 158 151
160 154 149
158 151 145
154 149 142
149 145 138
147 142 136
145 138 131
140 136 129
8 9 10
166 160 155
162 158 151
160 155 149
158 151 145
155 149 143
151 145 141
149 143 137
145 141 134
141 137 130
139 134 128
137 130 124
132 128 122
municate the intensity or recommended intensity of a particular lift or set.
ect of RPE is the bar speed during the lift, which can fairly reliably be used t
ly 6 to 10 are used. Anything below 6 is classified as too effortless to rank a
ee that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a r
ught the recommended back downs are at a particular % or % drop, it would
what it should be and that we continue to manage fatigue smartly.
reps.
DEADLIFT VARIANT
DEFICIT DEADLIF
BLOCK PULL
PAUSED DEADLI
t just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for
nue to manage fatigue smartly.
1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma
3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do
what your first main movement of the training day is).
CARDIO OPTION
TREADMILL
ROWER
STAIRMASTER
AIR BIKE
SLED PUSHES
SLED PULLS
FARMERS CARRY
SPRINTS
JUMP ROPE
BURPEES
BOX JUMPS
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 pe
n Day 5 Below, once you select your options you can fill in the reps and set
SETS REPS WEIGHT DAILY VOLUME
1 0 - -
0 0 0 -
0 0 0 -
0 0 0 -
0 0 0 -
nal training session by following the points below:
ed negatively, then you should cut out the 5th day for the 2nd phase of the
an fill in the reps and sets you would like to do and refer to this on your Da
RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
DEADLIFT VARIANT
DEFICIT DEADL
BLOCK PULL
PAUSED DEAD
wing the points below:
uld cut out the 5th day for the 2nd phase of the program.
y 5.*
WEEKLY LOG
TRAINING WEEK END OF WEEK BODY W
Start 85.0
2 0.0
3 0.0
4 0.0
5 0.0
6 (DELOAD) 0.0
7 0.0
8 0.0
9 0.0
10 0.0
11 0.0
GRAPHS
90.0
85.0
80.0
90.0
85.0
80.0
70.0
60.0
50.0
BODY WEIGHT
40.0
30.0
20.0
10.0
1
1
VOLUME
0 0 0 0
1 2 3
1
VOLUMe
0 0 0 0
0 0 0 0
1 2 3
t. In the table below you can keep track of your performance throughout t
u can enter your body weight there. You can keep track of the weeks in wh
ything else will be auto generated as you fill out the program itself with yo
0.0 11 #NAME? 8
WEEK
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
Weekly Cumulative Volume For Each Main Lift
0 0 0 0 0 0
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
ance throughout the program. The end of week body weight column brings
of the weeks in which you did the optional 5th day or not in the 5th Day co
ram itself with your weekly numbers. There are also some graphs at the bo
0 0 0 0 0
8 9 10 11 12
me For Each Main Lift
0 0 0 0 0
0 0 0 0 0
8 9 10 11 12
d of week body weight column brings data across from the bottom of each
onal 5th day or not in the 5th Day column and you can write some notes in
There are also some graphs at the bottom which show your progression/ re
-
-
-
0.0 0.0
11 12 (TEST WEEK)
Weekly Squat Volume
Weekly Bench Volume
Weekly Deadlift Volume
0 0 0
10 11 12
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
0 0
0 0
11 12
ss from the bottom of each training
you can write some notes in the notes
h show your progression/ records
ADDITIONAL NOTES
-
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
tive Volume
tive Volume
ative Volume
ONAL NOTES
-
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT