INFO

Name
Age
Starting Weight
Diet (gain/lose/maintain)
Deadlines/Comp Dates
Other

TRAINING OVERVIEW
Days Per Week 5x P/W
Deload Guidelines 6:1
Training Age
Current Injuries
Previous Injuries
Comments

PROGRAM KEY
Supinated Underhand Grip
Pronated Overhand Grip
BB Barbell
DB Dumbbell
KB Kettle Bell
SB Swiss Ball
Myoreps Watch this video here

RECOMM
 5x P/W
Monday DAY 1 (AM)
Tuesday DAY 2
Wednesday REST
Thursday DAY 3 (PM)
Friday DAY 4
Saturday DAY 5 (PM)
Sunday REST
W

INTENSITY REGULATOR (RIR)

RIR 0 Failure, could not do mo
RIR 0-1 Possible 1 more re
RIR 1 Could definitely do 1 m
RIR 1-2 Could definitely do 1 more re
RIR 2 Could definitely do 2 mo
RIR 2-3 Could definitely do 2 more re
RIR 3 Could definitely do 3 mo
RIR 3-4 Could definitely do 3 more re
RIR 4 4 reps left in reser

CLICK HERE TO WATCH HOW TO USE RIR CORRECTLY

EXERCISE DEMONSTRATIONS

Click HERE to download demonstration manual.

RECOMMENDED MICROCYLE DESIGN

 4x P/W
Monday DAY 1 (AM)
Tuesday DAY 2
Wednesday REST
Thursday DAY 4 (AM)
Friday REST
Saturday DAY 5 (PM)
Sunday REST
REGULATOR (RIR)
Failure, could not do more reps
Possible 1 more rep
Could definitely do 1 more rep
Could definitely do 1 more rep, possible 2
Could definitely do 2 more reps
Could definitely do 2 more reps, possibly 3
Could definitely do 3 more reps
Could definitely do 3 more reps, possibly 4
4 reps left in reserve

H HOW TO USE RIR CORRECTLY

EDUCATIONAL CONTENT

Click HERE to access the JPS YouTube channel

N
 3x P/W
Monday DAY 1 (AM)
Tuesday REST
Wednesday DAY 2 (AM)
Thursday REST
Friday REST
Saturday DAY 3 or 4 or 5
Sunday REST
 DAY 1
EXERCISE

DAY 2
EXERCISE
 DAY 3
EXERCISE

DAY 4
EXERCISE
 DAY 5
EXERCISE

Chest
Back
 Delts
Biceps
Triceps
Quads
Hamstrings
Glutes
Calves
Abs
1
Muscle Group
Chest
Back
Chest
Biceps
Triceps
Delts
Calves

2
Muscle Group
Quads
Hamstrings
Quads
Hamstrings
 Biceps
Triceps
Abs

3
Muscle Group
Back
Chest
Delts
Biceps
Triceps
Calves

4
Muscle Group
Hamstrings
Quads
 Hamstrings
Quads
Abs

5
Muscle Group
Biceps
Triceps
Chest
Back
Biceps
Triceps
Delts
 Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 3 5-10 4
Tempo 2:1:1:1 3 5-10 3
Tempo 2:1:1:1 2 10-15 3
Tempo 2:1:1:1 3 10-15 2
Tempo 2:1:1:1 3 10-15 2
Tempo 2:1:1:1 2 10-15 2
Tempo 2:2:2:2 2 15-20 2

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:0:X:0 3 5-10 4
Tempo 2:1:1:1 3 5 - 10 3
Tempo 2:2:2:2 2 8-12 2
Tempo 2:2:2:2 2 8-12 2
 Tempo 1:1:1:1 2 14-18 2
Tempo 1:1:1:1 2 14-18 2
Tempo 1:1:1:1 2 10-20 2

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 3 8-12 3
Tempo 2:1:1:1 3 10-15 3
Tempo 1:1:1:1 2 14-18 2
Tempo 2:1:1:1 2 12-16 2-3
Tempo 2:1:1:1 2 12-16 2-3
Tempo 3:3:3:3 2 12-16 2-3

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 3:2:X:1 3 6-12 4
Tempo 2:1:1:1 3 6-12 3
Activation Set + 2x Myorep Sets 1 10-20 2-3
Activation Set + 2x Myorep Sets 1 10-20 2-3
Tempo 1:1:1:1 2 15-20 2-3

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 3 10-15 2
Tempo 2:1:1:1 3 10-15 2
Tempo 2:2:1:1 2 10-15 2
Tempo 3:2:1:1 2 10-15 2
Activation Set + 2x Myorep Sets 1 10-20 2
Activation Set + 2x Myorep Sets 1 10-20 2
Activation Set + 2x Myorep Sets 1 10-20 2

Athlete Comments

PRESCRIBED
Sets Reps Set 1 Set 2
3 6-Oct l/r/RIR
 Chest compound Delts
Incline BB Press (45 deg incline) Face Pull
Incline DB Press (45 degree incline) DB or Cable Lateral Raise
Flat BB Press Upright Row (DB, EZ Bar or Cable with ropes)
Flat DB Press Rear Delt Fly
Chest Isolation
Cable Chest Fly
Pec Deck Biceps
Incline DB Fly Preacher Curl
Chest Tricep Emphasis Spider Curl
CG Bench Press High Cable Curl
Mid Grip Incline BB Press Machine BicepO/H
CurlExtension (Dumbells
Dips DB Curl
BB CurlCG Push Ups (body weigh
Back Compound (HP) EZ Bar Curl Dips (upright torso,
Bentover BB Row (supinated) Incline DB Curl
Pendlay Row Bayesian Curls
Prone DB Row
Cable Row

Back Compound (VP)

Pull Up (supinated)
Pull Down (supinated)
Pull Up (Neutral or Pronated)
Pull Down (Neutral or Pronated)

Back Bicep Emphasis

Bentover BB Row (supinated)
Pull Up (supinated)
Pull Down (supinated)
 WEEK 1
DAY 1
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR

DAY 2
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR
 DAY 3
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR

DAY 4
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR
 DAY 5
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR

ACTUAL
 Quads
BB Squat
Leg Press
Cable with ropes) Hack Squat
Pendulum Squat
SL Leg Press
DB Split Squat or Bulgarian Split Squat
Triceps Leg Extensions
Rope Extension
Tricep Push Down (with bar)
SA Cable Kick Back Calves
O/H Extension (Dumbells or cable with rope, kneeling) Seated Calf Raise
Skull Crusher Standing Calf Raise
CG Push Ups (body weight, weighted with feet elevated) Leg Press Calf Raise
Dips (upright torso, body weight or weighted)
JM Press
CG Bench Press
1
Set4 Set 5 METRICS
Load Reps RIR Load Reps RIR Soreness /3 VL

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

0
 0

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

0
 0

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

0
 Hamstrings Glutes
Romanian Deadlift BB hip thrust
Leg Press Good Morning Reverse Hyper Extension (round upper back)
Hack Squat Glute Ham Raise
ndulum Squat Hamstring Curl
SL Leg Press
t or Bulgarian Split Squat
eg Extensions

Abs
ated Calf Raise Cable Crunch
nding Calf Raise Sit Ups
Press Calf Raise Hanging Leg Raise
Ab Wheel Roll Out
METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0

0 Err:508 Err:508

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
ension (round upper back)
 Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 3 5-10 3
Tempo 2:1:1:1 3 5-10 2
Tempo 2:1:1:1 3 10-15 2
Tempo 2:1:1:1 3 10-15 2
Tempo 2:1:1:1 3 10-15 2
Tempo 2:1:1:1 3 10-15 2
Tempo 2:2:2:2 2 15-20 2

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:0:X:0 3 5-10 3
Tempo 2:1:1:1 3 5-10 2
Tempo 2:2:2:2 2 8-12 2
Tempo 2:2:2:2 2 8-12 2
 Tempo 1:1:1:1 3 14-18 2
Tempo 1:1:1:1 3 14-18 2
Tempo 1:1:1:1 2 10-20 2

Athlete Comments

Prescribed
Athlete Comments Sets Reps RIR
Tempo 2:1:1:1 4 8-12 2
Tempo 2:1:1:1 4 10-15 2
Tempo 1:1:1:1 2 14-18 2
Tempo 2:1:1:1 2 12-16 2
Tempo 2:1:1:1 2 12-16 2
Tempo 3:3:3:3 2 12-16 2

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 3:2:X:1 3 6-12 3
Tempo 2:1:1:1 3 6-12 3
Activation Set + 2x Myorep Sets 1 10-20 2
Activation Set + 2x Myorep Sets 1 10-20 2
2 15-20 2

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 3 10-15 2
Tempo 2:1:1:1 3 10-15 2
Tempo 2:2:1:1 3 10-15 2
Tempo 3:2:1:1 3 10-15 2
Activation Set + 2x Myorep Sets 1 10-20 2
Activation Set + 2x Myorep Sets 1 10-20 2
Activation Set + 2x Myorep Sets 1 10-20 2

Athlete Comments
 WEEK 2
DAY 1
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps

DAY 2
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps
 DAY 3
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps

DAY 4
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps
 DAY 5
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps
Set4 Set 5 METRICS
RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
 Prescribe
HVL Comments Sets
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:2:2 2
0

Athlete Comments

Prescribe
HVL Comments Sets
0 Tempo 2:0:X:0 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:2:2 2
0 Tempo 2:2:2:2 2
 0 Tempo 1:1:1:1 3
0 Tempo 1:1:1:1 3
0 Tempo 1:1:1:1 2
0

Athlete Comments

Prescribe
HVL Comments Sets
0 Tempo 2:1:1:1 4
0 Tempo 2:1:1:1 4
0 Tempo 1:1:1:1 2
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 3:3:3:3 2
0

Athlete Comments

Prescribed
HVL Comments Sets

0 Tempo 3:2:X:1 3
0 Tempo 2:1:1:1 3
 0 Activation Set + 2x Myorep Sets 1
0 Activation Set + 2x Myorep Sets 1
0 2
0

Athlete Comments

Prescribed

HVL Comments Sets

0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:1:1 3
0 Tempo 3:2:1:1 3
0 Activation Set + 3x Myorep Sets 1
0 Activation Set + 3x Myorep Sets 1
0 Activation Set + 3x Myorep Sets 1
0

Athlete Comments
 WEEK 3
DAY 1
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

5-10 1-2
5-10 1-2
10-15 1-2
10-15 1-2
10-15 1-2
10-15 1-2
15-20 2

DAY 2
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

5-10 2-3
5-10 2
8-12 1-2
8-12 1-2
14-18 1-2
14-18 1-2
10-20 2

DAY 3
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

8-12 2
10-15 2
14-18 1-2
12-16 1-2
12-16 1-2
12-16 1-2

DAY 4
Prescribed Set 1 Set 2
Reps RIR Load Load Reps RIR Load Reps RIR

6-12 2-3
6-12 2
10-20 1-2
10-20 1-2
15-20 1-2

DAY 5
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

10-15 1-2
10-15 1-2
10-15 1-2
10-15 2
10-20 1-2
10-20 1-2
10-20 1-2
EEK 3
DAY 1
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

DAY 2
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

DAY 3
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

DAY 4
Set 3 Set4 Set 5
Load Reps RIR Load Reps RIR Load Reps RIR
DAY 5
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

 METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0
 Prescribed
Comments Sets Reps
Tempo 2:1:1:1 3 5-10
Tempo 2:1:1:1 3 5-10
Tempo 2:1:1:1 3 10-15
Tempo 2:1:1:1 3 10-15
Tempo 2:1:1:1 3 10-15
Tempo 2:1:1:1 3 10-15
Tempo 2:2:2:2 2 15-20

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:0:X:0 3 5-10
Tempo 2:1:1:1 3 5-10
Tempo 2:2:2:2 2 8-12
Tempo 2:2:2:2 2 8-12
 Tempo 1:1:1:1 3 14-18
Tempo 1:1:1:1 3 14-18
Tempo 1:1:1:1 2 10-20

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:1:1:1 4 8-12
Tempo 2:1:1:1 4 10-15
Tempo 1:1:1:1 3 14-18
Tempo 2:1:1:1 3 12-16
Tempo 2:1:1:1 3 12-16
Tempo 3:3:3:3 3 12-16

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 3:2:X:1 3 6-12
Tempo 2:1:1:1 3 6-12
Activation Set + 3x Myorep Sets 1 10-20
Activation Set + 3x Myorep Sets 1 10-20
3 15-20

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:1:1:1 3 10-15
Tempo 2:1:1:1 3 10-15
Tempo 2:2:1:1 3 10-15
Tempo 3:2:1:1 3 10-15
Activation Set + 3x Myorep Sets 1 10-20
Activation Set + 3x Myorep Sets 1 10-20
Activation Set + 3x Myorep Sets 1 10-20

Athlete Comments
 WEEK
DAY 1
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

1-2
1-2
1-2
1-2
1-2
1-2
2

DAY 2
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

2-3
2
1-2
1-2
 1-2
1-2
2

DAY 3
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

2
2
1-2
1-2
1-2
1-2

DAY 4
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

2-3
2
 1-2
1-2
1-2

DAY 5
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

1-2
1-2
1-2
2
1-2
1-2
1-2
WEEK 4
DAY 1
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

DAY 2
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 DAY 3
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

DAY 4
Set 2 Set 3 Set4
RIR Load Reps RIR Load Reps RIR
 DAY 5
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
 Pre
HVL Comments Sets
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:2:2 2
0

Athlete Comments

Pre
HVL Comments Sets
0 Tempo 2:0:X:0 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:2:2 2
0 Tempo 2:2:2:2 2
 0 Tempo 1:1:1:1 3
0 Tempo 1:1:1:1 3
0 Tempo 1:1:1:1 2
0

Athlete Comments

Pre
HVL Comments Sets
0 Tempo 2:1:1:1 4
0 Tempo 2:1:1:1 4
0 Tempo 1:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 3:3:3:3 3
0

Athlete Comments

Pre
HVL Comments Sets
0 Tempo 3:2:X:1 3
0 Tempo 2:1:1:1 3
 0 Activation Set + 3x Myorep Sets 1
0 Activation Set + 3x Myorep Sets 1
0 3
0

Athlete Comments

Pre
HVL Comments Sets
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:1:1 3
0 Tempo 3:2:1:1 3
0 Activation Set + 4x Myorep Sets 1
0 Activation Set + 4x Myorep Sets 1
0 Activation Set + 4x Myorep Sets 1
0

Athlete Comments
 WE
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

5-10 1
5-10 1
10-15 0-1
10-15 0-1
10-15 0-1
10-15 0-1
15-20 01

Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

5-10 2
5-10 1-2
8-12 1
8-12 1
14-18 1
14-18 1
10-20 1-2

Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

8-12 1-2
10-15 1-2
14-18 1
12-16 1
12-16 1
12-16 1

Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

6-12 2
6-12 1-2
10-20 1
10-20 1
15-20 1

Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

10-15 1
10-15 1
10-15 1
10-15 1-2
10-20 0-1
10-20 0-1
10-20 1
WEEK 5
DAY 1
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

DAY 2
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

 DAY 3
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

DAY 4
Set 2 Set 3 Set4
Reps RIR Load Reps RIR Load Reps
 DAY 5
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

Set4 Set 5 METRICS
RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0
 0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0
 0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0
 0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0
 0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
 Prescribed
Comments Sets
Tempo 2:1:1:1 3
Tempo 2:1:1:1 3
Tempo 2:1:1:1 3
Tempo 2:1:1:1 4
Tempo 2:1:1:1 4
Tempo 2:1:1:1 3
Tempo 2:2:2:2 2

Athlete Comments

Prescribed
Comments Sets
Tempo 2:0:X:0 3
Tempo 2:1:1:1 3
Tempo 2:2:2:2 2
Tempo 2:2:2:2 2
 Tempo 1:1:1:1 3
Tempo 1:1:1:1 3
Tempo 1:1:1:1 2

Athlete Comments

Prescribed
Comments Sets
Tempo 2:1:1:1 4
Tempo 2:1:1:1 4
Tempo 1:1:1:1 3
Tempo 2:1:1:1 3
Tempo 2:1:1:1 3
Tempo 3:3:3:3 3

Athlete Comments

Prescribed
Comments Sets
Tempo 3:2:X:1 3
Tempo 2:1:1:1 3
Activation Set + 3x Myorep Sets 1
Activation Set + 3x Myorep Sets 1
3

Athlete Comments

Prescribed
Comments Sets
Tempo 2:1:1:1 3
Tempo 2:1:1:1 3
Tempo 2:2:1:1 3
Tempo 3:2:1:1 3
Activation Set + 4x Myorep Sets 1
Activation Set + 4x Myorep Sets 1
Activation Set + 4x Myorep Sets 1

Athlete Comments
 WEE
DA
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

5-10 0-1
5-10 0-1
10-15 0
10-15 0
10-15 0
10-15 0
15-20 1-2

DA
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

5-10 2
5-10 1-2
8-12 1
8-12 1
14-18 1
14-18 1
10-20 1-2

DA
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

8-12 1
10-15 1
14-18 0-1
12-16 0-1
12-16 0-1
12-16 0-1

DA
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

6-12 1-2
6-12 1
10-20 0-1
10-20 0-1
15-20 0-1

DA
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

10-15 0-1
10-15 0-1
10-15 0-1
10-15 1
10-20 0
10-20 0
10-20 0
WEEK 6
DAY 1
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

DAY 2
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

 DAY 3
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

DAY 4
Set 2 Set 3 Set4
Reps RIR Load Reps RIR Load Reps
 DAY 5
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

Set4 Set 5 METRICS
RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0
 0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0
 0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0
 0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0
 0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
 DAY 1
EXERCISE

DAY 2
EXERCISE
 DAY 3
EXERCISE

DAY 4
EXERCISE
 DAY 5
EXERCISE
 Chest
Back
Delts
Biceps
Triceps
Quads
Hamstrings
Glutes
Calves
Abs
Muscle Group
Back
Chest
Chest
Triceps
Biceps
Delts
Calves

Muscle Group
Quads
Hamstrings
Quads
Hamstrings
 Triceps
Biceps
Abs

Muscle Group
Chest
Back
Triceps
Biceps
Delts
Calves

Muscle Group
Hamstrings
 Quads
Hamstrings
Quads
Abs

Muscle Group
Biceps
Triceps
Back
Chest
Biceps
Triceps
Delts
 Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 2 8-12 4
Tempo 2:1:1:1 2 8-12 4
Tempo 2:1:1:1 2 12-18 3
Tempo 2:1:1:1 2 12-18 3
Tempo 2:1:1:1 2 12-18 3
Tempo 2:1:1:1 2 12-18 3
Tempo 2:2:2:2 2 20-30 3

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:0:X:0 2 8-12 4-5
Tempo 2:1:1:1 2 8-12 3-4
Tempo 2:2:2:2 2 12-20 3
Tempo 2:2:2:2 2 12-20 3
 Tempo 1:1:1:1 2 15-20 3
Tempo 1:1:1:1 2 15-20 3
Tempo 1:1:1:1 2 15-25 3

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 2 12-16 3-4
Tempo 2:1:1:1 2 12-16 3-4
Tempo 1:1:1:1 2 15-20 3-4
Tempo 2:1:1:1 2 15-20 3-4
Tempo 2:1:1:1 2 15-20 3-4
Tempo 3:3:3:3 2 15-20 3-4

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 3:2:X:1 3 8-12 4-5
 Tempo 2:1:1:1 3 8-15 3-4
Tempo 1:1:1:1 2 10-20 3-4
Tempo 1:1:1:1 2 10-20 3-4
Tempo 1:1:1:1 2 20-30 3-4

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 2 12-20 3-4
Tempo 2:1:1:1 2 12-20 3-4
Tempo 2:2:1:1 2 15-20 3-4
Tempo 3:2:1:1 2 15-20 3-4
Tempo 1:1:1:1 2 10-15 3-4
Tempo 1:1:1:1 2 10-15 3-4
Tempo 1:1:1:1 2 10-15 3-4

Athlete Comments

PRESCRIBED
 Sets Reps Set 1 Set 2
3 6-Oct l/r/RIR

Chest compound Delts

Incline BB Press (45 deg incline) Face Pull
Incline DB Press (45 degree incline) DB or Cable Lateral Raise
Flat BB Press Upright Row (DB, EZ Bar or Cable with ropes)
Flat DB Press Rear Delt Fly
Chest Isolation
Cable Chest Fly
Pec Deck Biceps
Incline DB Fly Preacher Curl
Chest Tricep Emphasis Spider Curl
CG Bench Press High Cable Curl
Mid Grip Incline BB Press Machine BicepO/H
CurlExtension (Dumbells or
Dips DB Curl
BB CurlCG Push Ups (body weight, w
Back Compound (HP) EZ Bar Curl Dips (upright torso, bod
Bentover BB Row (supinated) Incline DB Curl
Pendlay Row Bayesian Curls
Prone DB Row
Cable Row

Back Compound (VP)

Pull Up (supinated)
Pull Down (supinated)
Pull Up (Neutral or Pronated)
Pull Down (Neutral or Pronated)

Back Bicep Emphasis

Bentover BB Row (supinated)
Pull Up (supinated)
Pull Down (supinated)
 WEEK 1
DAY 1
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR

DAY 2
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR
 DAY 3
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR

DAY 4
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR
 DAY 5
scribed Set 1 Set 2 Set 3

Load Load Reps RIR Load Reps RIR Load Reps RIR

ACTUAL
 Quads
BB Squat
Leg Press
Cable with ropes) Hack Squat
Pendulum Squat
SL Leg Press
DB Split Squat or Bulgarian Split Squat
Triceps Leg Extensions
Rope Extension
Tricep Push Down (with bar)
SA Cable Kick Back Calves
O/H Extension (Dumbells or cable with rope, kneeling) Seated Calf Raise
Skull Crusher Standing Calf Raise
CG Push Ups (body weight, weighted with feet elevated) Leg Press Calf Raise
Dips (upright torso, body weight or weighted)
JM Press
CG Bench Press
1
Set4 Set 5 METRICS
Load Reps RIR Load Reps RIR Soreness /3 VL

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

0
 0

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

0
 0

Set4 Set 5 METRICS

Load Reps RIR Load Reps RIR Soreness /3 VL

0
 Hamstrings Glutes
Romanian Deadlift BB hip thrust
Leg Press Good Morning Reverse Hyper Extension (round upper back)
Hack Squat Glute Ham Raise
ndulum Squat Hamstring Curl
SL Leg Press
t or Bulgarian Split Squat
eg Extensions

Abs
ated Calf Raise Cable Crunch
nding Calf Raise Sit Ups
Press Calf Raise Hanging Leg Raise
Ab Wheel Roll Out
METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

METRICS
e1RM HR HVL

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
ension (round upper back)
 Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 3 8-12 3-4
Tempo 2:1:1:1 3 8-12 3-4
Tempo 2:1:1:1 2 12-18 2-3
Tempo 2:1:1:1 3 12-18 2-3
Tempo 2:1:1:1 3 12-18 2-3
Tempo 2:1:1:1 2 12-18 2-3
Tempo 2:2:2:2 2 20-30 2-3

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:0:X:0 3 8-12 3-4
Tempo 2:1:1:1 3 8-12 2-3
Tempo 2:2:2:2 2 12-20 2-3
Tempo 2:2:2:2 2 12-20 2-3
 Tempo 1:1:1:1 2 15-20 2-3
Tempo 1:1:1:1 2 15-20 2-3
Tempo 1:1:1:1 2 15-25 2-3

Athlete Comments

Prescribed
Athlete Comments Sets Reps RIR
Tempo 2:1:1:1 3 12-16 2-3
Tempo 2:1:1:1 3 12-16 2-3
Tempo 1:1:1:1 2 15-20 2-3
Tempo 2:1:1:1 2 15-20 2-3
Tempo 2:1:1:1 3 15-20 2-3
Tempo 3:3:3:3 2 15-20 2-3

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 3:2:X:1 3 8-12 3-4
 Tempo 2:1:1:1 3 8-15 2-3
Activation Set + 2x Myorep Sets 1 10-20 2
Activation Set + 2x Myorep Sets 1 10-20 2
2 20-30 2-3

Athlete Comments

Prescribed
Comments Sets Reps RIR
Tempo 2:1:1:1 3 12-20 2-3
Tempo 2:1:1:1 3 12-20 2-3
Tempo 2:2:1:1 2 15-20 2-3
Tempo 3:2:1:1 2 15-20 2-3
Activation Set + 2x Myorep Sets 1 15-25 2
Activation Set + 2x Myorep Sets 1 15-25 2
Activation Set + 2x Myorep Sets 1 15-25 2

Athlete Comments
 WEEK 2
DAY 1
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps

DAY 2
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps
 DAY 3
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps

DAY 4
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps
 DAY 5
scribed Set 1 Set 2 Set 3 Set4

Load Load Reps RIR Load Reps RIR Load Reps RIR Load Reps
Set4 Set 5 METRICS
RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
 Prescribed
HVL Comments Sets
0 Tempo 2:1:1:1 4
0 Tempo 2:1:1:1 4
0 Tempo 2:1:1:1 2
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 2
0 Tempo 2:2:2:2 2
0

Athlete Comments

Prescribed
HVL Comments Sets
0 Tempo 2:0:X:0 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:2:2 3
0 Tempo 2:2:2:2 3
 0 Tempo 1:1:1:1 2
0 Tempo 1:1:1:1 2
0 Tempo 1:1:1:1 2
0

Athlete Comments

Prescribed
HVL Comments Sets
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 1:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 3:3:3:3 2
0

Athlete Comments

Prescribed
HVL Comments Sets

0 Tempo 3:2:X:1 3
 0 Tempo 2:1:1:1 3
0 Activation Set + 2x Myorep Sets 1
0 Activation Set + 2x Myorep Sets 1
0 2
0

Athlete Comments

Prescribed
HVL Comments Sets

0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:1:1 3
0 Tempo 3:2:1:1 3
0 Activation Set + 3x Myorep Sets 1
0 Activation Set + 3x Myorep Sets 1
0 Activation Set + 3x Myorep Sets 1
0

Athlete Comments
 WEEK 3
DAY 1
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

8-12 2-3
8-12 2-3
12-18 2
12-18 1-2
12-18 1-2
12-18 1-2
20-30 2

DAY 2
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

8-12 2-3
8-12 1-2
12-20 1-2
12-20 1-2
15-20 1-2
15-20 1-2
15-25 1-2

DAY 3
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

12-16 2
12-16 2
15-20 1-2
15-20 1-2
15-20 1-2
15-20 1-2

DAY 4
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

8-12 2-3
8-15 2
10-20 1-2
10-20 1-2
20-30 1-2

DAY 5
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load Reps RIR

12-20 1-2
12-20 1-2
15-20 1-2
15-20 1-2
15-25 1-2
15-25 1-2
15-25 1-2
EEK 3
DAY 1
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

DAY 2
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

DAY 3
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

DAY 4
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

DAY 5
Set 3 Set4 Set 5

Load Reps RIR Load Reps RIR Load Reps RIR

 METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0

METRICS
Soreness /3 VL e1RM HR HVL

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

0 0 0 0
 Prescribed
Comments Sets Reps
Tempo 2:1:1:1 4 8-12
Tempo 2:1:1:1 4 8-12
Tempo 2:1:1:1 2 12-18
Tempo 2:1:1:1 3 12-18
Tempo 2:1:1:1 3 12-18
Tempo 2:1:1:1 3 12-18
Tempo 2:2:2:2 2 20-30

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:0:X:0 3 8-12
Tempo 2:1:1:1 3 8-12
Tempo 2:2:2:2 3 12-20
Tempo 2:2:2:2 3 12-20
 Tempo 1:1:1:1 2 15-20
Tempo 1:1:1:1 2 15-20
Tempo 1:1:1:1 2 15-25

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:1:1:1 3 12-16
Tempo 2:1:1:1 3 12-16
Tempo 1:1:1:1 3 15-20
Tempo 2:1:1:1 3 15-20
Tempo 2:1:1:1 3 15-20
Tempo 3:3:3:3 2 15-20

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 3:2:X:1 3 8-12
 Tempo 2:1:1:1 3 8-15
Activation Set + 3x Myorep Sets 1 10-20
Activation Set + 3x Myorep Sets 1 10-20
2 20-30

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:1:1:1 3 12-20
Tempo 2:1:1:1 3 12-20
Tempo 2:2:1:1 3 15-20
Tempo 3:2:1:1 3 15-20
Activation Set + 3x Myorep Sets 1 15-25
Activation Set + 3x Myorep Sets 1 15-25
Activation Set + 3x Myorep Sets 1 15-25

Athlete Comments
 WEEK
DAY 1
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

1-2
1-2
1-2
1
1
1
2

DAY 2
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

2-3
1-2
1-2
1-2
 1-2
1-2
1-2

DAY 3
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

2
2
1-2
1-2
1-2
1-2

DAY 4
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

2
 1-2
1
1
1

DAY 5
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

1
1
1-2
1-2
1
1
1
WEEK 4
DAY 1
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

DAY 2
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 DAY 3
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

DAY 4
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 DAY 5
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
 Prescr
HVL Comments Sets
0 Tempo 2:1:1:1 4
0 Tempo 2:1:1:1 4
0 Tempo 2:1:1:1 2
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:2:2 2
0

Athlete Comments

Prescr
HVL Comments Sets
0 Tempo 2:0:X:0 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:2:2 3
0 Tempo 2:2:2:2 3
 0 Tempo 1:1:1:1 2
0 Tempo 1:1:1:1 2
0 Tempo 1:1:1:1 2
0

Athlete Comments

Prescr
HVL Comments Sets
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 1:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 3:3:3:3 2
0

Athlete Comments

Prescr
HVL Comments Sets
0 Tempo 3:2:X:1 3
 0 Tempo 2:1:1:1 3
0 Activation Set + 3x Myorep Sets 1
0 Activation Set + 3x Myorep Sets 1
0 2
0

Athlete Comments

Prescr
HVL Comments Sets
0 Tempo 2:1:1:1 3
0 Tempo 2:1:1:1 3
0 Tempo 2:2:1:1 3
0 Tempo 3:2:1:1 3
0 Activation Set + 4x Myorep Sets 1
0 Activation Set + 4x Myorep Sets 1
0 Activation Set + 4x Myorep Sets 1
0

Athlete Comments
 WE
D
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

8-12 1-2
8-12 1-2
12-18 1-2
12-18 1
12-18 1
12-18 1
20-30 2

D
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

8-12 2
8-12 1
12-20 1
12-20 1
15-20 1
15-20 1
15-25 1

D
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

12-16 1-2
12-16 1-2
15-20 1
15-20 1
15-20 1
15-20 1

D
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

8-12 1-2
8-15 1
10-20 0-1
10-20 0-1
20-30 0-1

D
Prescribed Set 1 Set 2

Reps RIR Load Load Reps RIR Load

12-20 0-1
12-20 0-1
15-20 1
15-20 1
15-25 0-1
15-25 0-1
15-25 0-1
WEEK 5
DAY 1
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

DAY 2
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

 DAY 3
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

DAY 4
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

 DAY 5
Set 2 Set 3 Set4

Reps RIR Load Reps RIR Load Reps

Set4 Set 5 METRICS
RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0
 0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0
 0 0

0 0

0 0

0 0

0 0

0 0

0 0

Set4 Set 5 METRICS

RIR Load Reps RIR Soreness /3 VL e1RM

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0
 0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0
 0 0

0 0

0 0

0 0

0 0

0 0

0 0

TRICS
HR HVL

0 0

0 0

0 0

0 0

0 0

0 0

0 0

0 0
 Prescribed
Comments Sets Reps
Tempo 2:1:1:1 4 8-12
Tempo 2:1:1:1 4 8-12
Tempo 2:1:1:1 2 12-18
Tempo 2:1:1:1 3 12-18
Tempo 2:1:1:1 3 12-18
Tempo 2:1:1:1 3 12-18
Tempo 2:2:2:2 2 20-30

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:0:X:0 3 8-12
Tempo 2:1:1:1 3 8-12
Tempo 2:2:2:2 3 12-20
Tempo 2:2:2:2 3 12-20
 Tempo 1:1:1:1 2 15-20
Tempo 1:1:1:1 2 15-20
Tempo 1:1:1:1 2 15-25

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:1:1:1 3 12-16
Tempo 2:1:1:1 3 12-16
Tempo 1:1:1:1 3 15-20
Tempo 2:1:1:1 3 15-20
Tempo 2:1:1:1 3 15-20
Tempo 3:3:3:3 2 15-20

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 3:2:X:1 3 8-12
 Tempo 2:1:1:1 3 8-15
Activation Set + 3x Myorep Sets 1 10-20
Activation Set + 3x Myorep Sets 1 10-20
2 20-30

Athlete Comments

Prescribed
Comments Sets Reps
Tempo 2:1:1:1 3 12-20
Tempo 2:1:1:1 3 12-20
Tempo 2:2:1:1 3 15-20
Tempo 3:2:1:1 3 15-20
Activation Set + 4x Myorep Sets 1 15-25
Activation Set + 4x Myorep Sets 1 15-25
Activation Set + 4x Myorep Sets 1 15-25

Athlete Comments
 WEEK 6
DAY 1
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

0-1
0-1
0-1
0-1
0-1
0-1
1-2

DAY 2
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

2
1
1
1
 1
1
1

DAY 3
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

1
1
0-1
0-1
0-1
0-1

DAY 4
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

1-2
 1
0-1
0-1
0-1

DAY 5
Prescribed Set 1 Set 2

RIR Load Load Reps RIR Load Reps

0-1
0-1
1
1
0-1
0-1
0-1
WEEK 6
DAY 1
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

DAY 2
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 DAY 3
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

DAY 4
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 DAY 5
Set 2 Set 3 Set4

RIR Load Reps RIR Load Reps RIR

 Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0
 0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

Set 5 METRICS
Load Reps RIR Soreness /3 VL e1RM HR

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0

0 0 0
HVL

HVL

0
 0

HVL

HVL

0
 0

HVL

0
 INSTRUCTIONS
1. Weigh yourself maximum 7x per week (Each morning, upon waking, after voiding)
2. Weigh yourself minimum 1x per week (Monday morning only, upon waking, after voiding)
3. Enter your daily calorie/macronutrient intake
4. Record your daily steps and hours sleep
5. Rate your energy, mood and hunger each day using a 1-5 rating system

NUTRITION PROTOCOL
Low Days ( SPECIFY HERE ) High Days ( SPECIFY HERE )

Calories 0 Calories 2100

Protein (g) 0.00 Protein (g) 0.00
Carbohydrates (g) 0.00 Carbohydrates (g) 0.00
Fat (g) 0.00 Fat (g) 0.00
Fiber (g) 0.00 Fiber (g) 0.00
Fruit/Veg (serves) 3-2 Fruit/Veg (serves) 3-2
Water (L) 3-2 Water (L) 3-2

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

 Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
 Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0
 Body Weight Kcal intake Protein Intake
Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0

Body Weight Kcal intake Protein Intake

Monday 0 0 0
Tuesday 0 0 0
Wednesday 0 0 0
Thursday 0 0 0
Friday 0 0 0
Saturday 0 0 0
Sunday 0 0 0
0 0 0
TRUCTIONS WATC
after voiding) Video 1
waking, after voiding) Video 2
Video 3
Video 4
Video 5

W
Ranges CARDIO WEEK

100kcal CARDIO MODALITY START

+/- 10g STEP COUNT OR DURATION 1
+/- 10g 2
+/- 5g 3
Minimum MEAL FREQUENCY 4
Minimum MEALS PER DAY 5
Minimum PROTEIN (G) IN EACH MEAL 6
7
8
9
10

WEEK 1
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 2
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
 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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 3
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 4
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 5
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 6
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 7
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 8
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0
 WEEK 9
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0

WEEK 10
Carb Intake Fat Intake Fiber Water Training (Y/N) Daily Steps
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 0 0
0 0 0 0 0
0 0 0 0 0
WATCH BEFORE STARTING
What Are Calories & Macros?
How To Weigh & Measure Food Portions
How To Set Up Myfitnesspal
How To Track Calories - Myfitnesspal
Fat Loss & Spot Reduction

WEIGHT TRACKER
BODY DIFFERENCE (GAIN/LOSS) GOAL
WEIGHT
0 N/A RATE OF LOSS
0 0 OR GAIN
0 0 (RANGE)
0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0

Hours Sleep Energy Mood Hunger

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
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
 0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
 0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
 WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

WEEKLY UPDATES
Hours Sleep Energy Mood Hunger LOW HIGH
0 0 0 0 Calories 0 0
0 0 0 0 Protein (g)
0 0 0 0 Carbs (g)
0 0 0 0 Fat (g)
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0