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SBS Program Builder
SBS Program Builder
Do
Week 1 2 3 4 5
lift 1 70.0% 75.0% 80.0% 72.5% 77.5%
lift 2 70.0% 75.0% 80.0% 72.5% 77.5%
lift 3 70.0% 75.0% 80.0% 72.5% 77.5%
lift 4 70.0% 75.0% 80.0% 72.5% 77.5%
lift 5 70.0% 75.0% 80.0% 72.5% 77.5%
lift 6 70.0% 75.0% 80.0% 72.5% 77.5%
lift 7 70.0% 75.0% 80.0% 72.5% 77.5%
lift 8 70.0% 75.0% 80.0% 72.5% 77.5%
lift 9 70.0% 75.0% 80.0% 72.5% 77.5%
lift 10 70.0% 75.0% 80.0% 72.5% 77.5%
lift 11 70.0% 75.0% 80.0% 72.5% 77.5%
lift 12 70.0% 75.0% 80.0% 72.5% 77.5%
lift 13 70.0% 75.0% 80.0% 72.5% 77.5%
lift 14 70.0% 75.0% 80.0% 72.5% 77.5%
lift 15 70.0% 75.0% 80.0% 72.5% 77.5%
lift 16 70.0% 75.0% 80.0% 72.5% 77.5%
lift 17 70.0% 75.0% 80.0% 72.5% 77.5%
lift 18 70.0% 75.0% 80.0% 72.5% 77.5%
lift 19 70.0% 75.0% 80.0% 72.5% 77.5%
lift 20 70.0% 75.0% 80.0% 72.5% 77.5%
lift 21 70.0% 75.0% 80.0% 72.5% 77.5%
lift 22 70.0% 75.0% 80.0% 72.5% 77.5%
lift 23 70.0% 75.0% 80.0% 72.5% 77.5%
lift 24 70.0% 75.0% 80.0% 72.5% 77.5%
lift 25 70.0% 75.0% 80.0% 72.5% 77.5%
lift 26 70.0% 75.0% 80.0% 72.5% 77.5%
lift 27 70.0% 75.0% 80.0% 72.5% 77.5%
lift 28 70.0% 75.0% 80.0% 72.5% 77.5%
lift 29 70.0% 75.0% 80.0% 72.5% 77.5%
lift 30 70.0% 75.0% 80.0% 72.5% 77.5%
lift 31 70.0% 75.0% 80.0% 72.5% 77.5%
lift 32 70.0% 75.0% 80.0% 72.5% 77.5%
lift 33 70.0% 75.0% 80.0% 72.5% 77.5%
lift 34 70.0% 75.0% 80.0% 72.5% 77.5%
lift 35 70.0% 75.0% 80.0% 72.5% 77.5%
lift 36 70.0% 75.0% 80.0% 72.5% 77.5%
lift 37 70.0% 75.0% 80.0% 72.5% 77.5%
lift 38 70.0% 75.0% 80.0% 72.5% 77.5%
lift 39 70.0% 75.0% 80.0% 72.5% 77.5%
lift 40 70.0% 75.0% 80.0% 72.5% 77.5%
Week 1 2 3 4 5
lift 1 no no no no no
lift 2 no no no no no
lift 3 no no no no no
lift 4 no no no no no
lift 5 no no no no no
lift 6 no no no no no
lift 7 no no no no no
lift 8 no no no no no
lift 9 no no no no no
lift 10 no no no no no
lift 11 no no no no no
lift 12 no no no no no
lift 13 no no no no no
lift 14 no no no no no
lift 15 no no no no no
lift 16 no no no no no
lift 17 no no no no no
lift 18 no no no no no
lift 19 no no no no no
lift 20 no no no no no
lift 21 no no no no no
lift 22 no no no no no
lift 23 no no no no no
lift 24 no no no no no
lift 25 no no no no no
lift 26 no no no no no
lift 27 no no no no no
lift 28 no no no no no
lift 29 no no no no no
lift 30 no no no no no
lift 31 no no no no no
lift 32 no no no no no
lift 33 no no no no no
lift 34 no no no no no
lift 35 no no no no no
lift 36 no no no no no
lift 37 no no no no no
lift 38 no no no no no
lift 39 no no no no no
lift 40 no no no no no
Deload Details
Reps per set 5
Sets 4
Intensity
after deload 60%
week (%) 0%
readsheet programs). Do not request editing
Googleaccess
sheets is recommended; people have reported glitches using Excel, and I'm no
Original Progression
When above or below set range
2+ below 1 below Within range 1 above 2 above 3 above 4+ above
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
RIR cutoffs
62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5%
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
4 4 4 3 3 3 3
Rep target
62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5%
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
7 6 6 5 5 4 4
Intensity
6 7 8 9 10 11 12
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5%
Deload?
6 7 8 9 10 11 12
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
es using Excel, and I'm not sure what is causing those glitches
Last set RIR
When above or below RIR target
Sets2+1 fewer
fewer sets
set completed
completed
Setortarget
last set
completed;
below RIR
last
target
1 at
above
RIR RIR
target
target
2 above RIR target
3 above RIR target
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
ercent
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0%
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
rget
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0%
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
2 2 1 1 1 1 1
arget
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0%
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
3 3 2 2 1 1 1
get
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0%
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
6 5 4 3 2 2 2
13 14 15 16 17 18 19
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0%
13 14 15 16 17 18 19
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
no yes no no no no no
Reps to failure
When above or below rep targ
4 above RIR target
5 above RIR target Sets
Below rep targetBelow
by 2+rep
reps
target by 1Hit
reprep target Beat by 1 rep
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
2.00% 3.00% 5 -5.00% -2.00% 0.00% 0.50%
97.5% 100.0%
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
97.5% 100.0%
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 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 0
97.5% 100.0%
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
97.5% 100.0%
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 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 0
97.5% 100.0%
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
97.5% 100.0%
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
1 1
20 21
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
95.0% 60.0%
20 21
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
no yes
s to failure Classic overload
n above or below rep target Percentage or smallest increment
Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ reps Sets Reps per set Increase
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
1.00% 1.50% 2.00% 3.00% 3 10 3.00%
Fixed number of reps Reverse pyramid
or smallest increment Percentage or smallest increment Percentage or smallest increment
Sets Total reps Increase Set 1 reps Set 2 reps Set 3 reps Increase
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
3 40 3.00% 6 10 12 3.00%
Rep Increase Set increase then rep inc
or smallest increment
Starting sets Ending setsReps per set increaseStarting sets Ending sets Starting reps
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
4 6 1 3 5 8
Set increase then rep increase
Percentage or smallest increment
Ending reps Set increase Reps per set increase
Weight increase
12 1 2 1.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
12 1 2 10.00%
Week 1
Sets per week When above or below set ra
Lift Intensity Reps per set RIR Cutoff Lower thresholUpper threshol 2+ below
lift 1 70.0% 5 3 4 6 -5.00%
lift 2 70.0% 5 3 4 6 -5.00%
lift 3 70.0% 5 3 4 6 -5.00%
lift 4 70.0% 5 3 4 6 -5.00%
lift 5 70.0% 5 3 4 6 -5.00%
lift 6 70.0% 5 3 4 6 -5.00%
lift 7 70.0% 5 3 4 6 -5.00%
lift 8 70.0% 5 3 4 6 -5.00%
lift 9 70.0% 5 3 4 6 -5.00%
lift 10 70.0% 5 3 4 6 -5.00%
lift 11 70.0% 5 3 4 6 -5.00%
lift 12 70.0% 5 3 4 6 -5.00%
lift 13 70.0% 5 3 4 6 -5.00%
lift 14 70.0% 5 3 4 6 -5.00%
lift 15 70.0% 5 3 4 6 -5.00%
lift 16 70.0% 5 3 4 6 -5.00%
lift 17 70.0% 5 3 4 6 -5.00%
lift 18 70.0% 5 3 4 6 -5.00%
lift 19 70.0% 5 3 4 6 -5.00%
lift 20 70.0% 5 3 4 6 -5.00%
lift 21 70.0% 5 3 4 6 -5.00%
lift 22 70.0% 5 3 4 6 -5.00%
lift 23 70.0% 5 3 4 6 -5.00%
lift 24 70.0% 5 3 4 6 -5.00%
lift 25 70.0% 5 3 4 6 -5.00%
lift 26 70.0% 5 3 4 6 -5.00%
lift 27 70.0% 5 3 4 6 -5.00%
lift 28 70.0% 5 3 4 6 -5.00%
lift 29 70.0% 5 3 4 6 -5.00%
lift 30 70.0% 5 3 4 6 -5.00%
lift 31 70.0% 5 3 4 6 -5.00%
lift 32 70.0% 5 3 4 6 -5.00%
lift 33 70.0% 5 3 4 6 -5.00%
lift 34 70.0% 5 3 4 6 -5.00%
lift 35 70.0% 5 3 4 6 -5.00%
lift 36 70.0% 5 3 4 6 -5.00%
lift 37 70.0% 5 3 4 6 -5.00%
lift 38 70.0% 5 3 4 6 -5.00%
lift 39 70.0% 5 3 4 6 -5.00%
lift 40 70.0% 5 3 4 6 -5.00%
Lift Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
lift 1 70.0% 5 3 5 -5.00% -2.00%
lift 2 70.0% 5 3 5 -5.00% -2.00%
lift 3 70.0% 5 3 5 -5.00% -2.00%
lift 4 70.0% 5 3 5 -5.00% -2.00%
lift 5 70.0% 5 3 5 -5.00% -2.00%
lift 6 70.0% 5 3 5 -5.00% -2.00%
lift 7 70.0% 5 3 5 -5.00% -2.00%
lift 8 70.0% 5 3 5 -5.00% -2.00%
lift 9 70.0% 5 3 5 -5.00% -2.00%
lift 10 70.0% 5 3 5 -5.00% -2.00%
lift 11 70.0% 5 3 5 -5.00% -2.00%
lift 12 70.0% 5 3 5 -5.00% -2.00%
lift 13 70.0% 5 3 5 -5.00% -2.00%
lift 14 70.0% 5 3 5 -5.00% -2.00%
lift 15 70.0% 5 3 5 -5.00% -2.00%
lift 16 70.0% 5 3 5 -5.00% -2.00%
lift 17 70.0% 5 3 5 -5.00% -2.00%
lift 18 70.0% 5 3 5 -5.00% -2.00%
lift 19 70.0% 5 3 5 -5.00% -2.00%
lift 20 70.0% 5 3 5 -5.00% -2.00%
lift 21 70.0% 5 3 5 -5.00% -2.00%
lift 22 70.0% 5 3 5 -5.00% -2.00%
lift 23 70.0% 5 3 5 -5.00% -2.00%
lift 24 70.0% 5 3 5 -5.00% -2.00%
lift 25 70.0% 5 3 5 -5.00% -2.00%
lift 26 70.0% 5 3 5 -5.00% -2.00%
lift 27 70.0% 5 3 5 -5.00% -2.00%
lift 28 70.0% 5 3 5 -5.00% -2.00%
lift 29 70.0% 5 3 5 -5.00% -2.00%
lift 30 70.0% 5 3 5 -5.00% -2.00%
lift 31 70.0% 5 3 5 -5.00% -2.00%
lift 32 70.0% 5 3 5 -5.00% -2.00%
lift 33 70.0% 5 3 5 -5.00% -2.00%
lift 34 70.0% 5 3 5 -5.00% -2.00%
lift 35 70.0% 5 3 5 -5.00% -2.00%
lift 36 70.0% 5 3 5 -5.00% -2.00%
lift 37 70.0% 5 3 5 -5.00% -2.00%
lift 38 70.0% 5 3 5 -5.00% -2.00%
lift 39 70.0% 5 3 5 -5.00% -2.00%
lift 40 70.0% 5 3 5 -5.00% -2.00%
Lift Intensity Reps per normaRep out targetSets Below rep targBelow rep targ
lift 1 70.0% 5 10 5 -5.00% -2.00%
lift 2 70.0% 5 10 5 -5.00% -2.00%
lift 3 70.0% 5 10 5 -5.00% -2.00%
lift 4 70.0% 5 10 5 -5.00% -2.00%
lift 5 70.0% 5 10 5 -5.00% -2.00%
lift 6 70.0% 5 10 5 -5.00% -2.00%
lift 7 70.0% 5 10 5 -5.00% -2.00%
lift 8 70.0% 5 10 5 -5.00% -2.00%
lift 9 70.0% 5 10 5 -5.00% -2.00%
lift 10 70.0% 5 10 5 -5.00% -2.00%
lift 11 70.0% 5 10 5 -5.00% -2.00%
lift 12 70.0% 5 10 5 -5.00% -2.00%
lift 13 70.0% 5 10 5 -5.00% -2.00%
lift 14 70.0% 5 10 5 -5.00% -2.00%
lift 15 70.0% 5 10 5 -5.00% -2.00%
lift 16 70.0% 5 10 5 -5.00% -2.00%
lift 17 70.0% 5 10 5 -5.00% -2.00%
lift 18 70.0% 5 10 5 -5.00% -2.00%
lift 19 70.0% 5 10 5 -5.00% -2.00%
lift 20 70.0% 5 10 5 -5.00% -2.00%
lift 21 70.0% 5 10 5 -5.00% -2.00%
lift 22 70.0% 5 10 5 -5.00% -2.00%
lift 23 70.0% 5 10 5 -5.00% -2.00%
lift 24 70.0% 5 10 5 -5.00% -2.00%
lift 25 70.0% 5 10 5 -5.00% -2.00%
lift 26 70.0% 5 10 5 -5.00% -2.00%
lift 27 70.0% 5 10 5 -5.00% -2.00%
lift 28 70.0% 5 10 5 -5.00% -2.00%
lift 29 70.0% 5 10 5 -5.00% -2.00%
lift 30 70.0% 5 10 5 -5.00% -2.00%
lift 31 70.0% 5 10 5 -5.00% -2.00%
lift 32 70.0% 5 10 5 -5.00% -2.00%
lift 33 70.0% 5 10 5 -5.00% -2.00%
lift 34 70.0% 5 10 5 -5.00% -2.00%
lift 35 70.0% 5 10 5 -5.00% -2.00%
lift 36 70.0% 5 10 5 -5.00% -2.00%
lift 37 70.0% 5 10 5 -5.00% -2.00%
lift 38 70.0% 5 10 5 -5.00% -2.00%
lift 39 70.0% 5 10 5 -5.00% -2.00%
lift 40 70.0% 5 10 5 -5.00% -2.00%
Lift Starting sets Ending sets Reps per set i spacer spacer spacer
lift 1 4 6 1
lift 2 4 6 1
lift 3 4 6 1
lift 4 4 6 1
lift 5 4 6 1
lift 6 4 6 1
lift 7 4 6 1
lift 8 4 6 1
lift 9 4 6 1
lift 10 4 6 1
lift 11 4 6 1
lift 12 4 6 1
lift 13 4 6 1
lift 14 4 6 1
lift 15 4 6 1
lift 16 4 6 1
lift 17 4 6 1
lift 18 4 6 1
lift 19 4 6 1
lift 20 4 6 1
lift 21 4 6 1
lift 22 4 6 1
lift 23 4 6 1
lift 24 4 6 1
lift 25 4 6 1
lift 26 4 6 1
lift 27 4 6 1
lift 28 4 6 1
lift 29 4 6 1
lift 30 4 6 1
lift 31 4 6 1
lift 32 4 6 1
lift 33 4 6 1
lift 34 4 6 1
lift 35 4 6 1
lift 36 4 6 1
lift 37 4 6 1
lift 38 4 6 1
lift 39 4 6 1
lift 40 4 6 1
Hit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 75.0%
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
1 above RIR ta
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
Reps per normaRep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
4 8 5 -5.00% -2.00% 0.00% 0.50%
Ending sets Reps per set i spacer spacer spacer spacer spacer
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
2 above RIR ta3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
1.00% 1.50% 2.00% 3.00% 80.0% 3 2
Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per normaRep out target
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
1.00% 1.50% 2.00% 3.00% 80.0% 3 6
spacer spacer spacer spacer Sets Reps per set Completing all
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
spacer spacer spacer spacer Set 1 reps Set 2 reps Set 3 reps
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
spacer spacer spacer spacer Starting sets Ending sets Reps per set i
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer spacer spacer Starting sets Ending sets Starting reps
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3
Sets per week When above or below set ra
Lower thresholUpper threshol 2+ below 1 below Within range 1 above 2 above
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR Sets 2+ fewer sets
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
2.00% 3.00% 72.5% 5 3 5 -5.00%
Beat by 4 repsBeat by 5+ repIntensity Reps per normaRep out targetSets Below rep targ
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
2.00% 3.00% 72.5% 5 9 5 -5.00%
spacer spacer Starting sets Ending sets Reps per set i spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer Starting sets Ending sets Starting reps Ending reps
Reps per set increase
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
4
When above or below set ra
2+ below 1 below Within range 1 above 2 above 3 above 4+ above
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ rep
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
77.5% 4 2 5 -5.00% -2.00% 0.00%
Intensity Reps per normaRep out targetSets Below rep targBelow rep targHit rep target
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
77.5% 4 7 5 -5.00% -2.00% 0.00%
Starting sets Ending sets Reps per set i spacer spacer spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
1 above RIR ta2 above RIR ta3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
0.50% 1.00% 1.50% 2.00% 3.00% 82.5% 3
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
1 above RIR ta2 above RIR ta
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Set 3 reps
When reps completed
spacer spacer spacer spacer spacer
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
spacer spacer spacer Starting sets Ending sets Reps per set i spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer spacer Starting sets Ending sets Starting reps Ending reps
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
7
Sets per week When above or below set ra
Upper threshol 2+ below 1 below Within range 1 above 2 above 3 above
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
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% 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% 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% 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% 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% 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% 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%
5 above RIR taIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
0% 75.0% 4 2 5 -5.00% -2.00%
Beat by 5+ repIntensity Reps per normaRep out targetSets Below rep targBelow rep targ
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
0% 75.0% 4 8 5 -5.00% -2.00%
spacer Starting sets Ending sets Reps per set i spacer spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
Hit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 80.0%
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
1 above RIR ta
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
Reps per normaRep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
3 6 5 -5.00% -2.00% 0.00% 0.50%
Ending sets Reps per set i spacer spacer spacer spacer spacer
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
2 above RIR ta3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
1.00% 1.50% 2.00% 3.00% 85.0% 2 1
Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per normaRep out target
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
1.00% 1.50% 2.00% 3.00% 85.0% 2 4
spacer spacer spacer spacer Sets Reps per set Completing all
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
spacer spacer spacer spacer Set 1 reps Set 2 reps Set 3 reps
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
spacer spacer spacer spacer Starting sets Ending sets Reps per set i
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer spacer spacer Starting sets Ending sets Starting reps
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
10
Sets per week When above or below set ra
Lower thresholUpper threshol 2+ below 1 below Within range 1 above 2 above
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR Sets 2+ fewer sets
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
2.00% 3.00% 77.5% 4 2 5 -5.00%
Beat by 4 repsBeat by 5+ repIntensity Reps per normaRep out targetSets Below rep targ
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
2.00% 3.00% 77.5% 4 7 5 -5.00%
spacer spacer Starting sets Ending sets Reps per set i spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer Starting sets Ending sets Starting reps Ending reps
Reps per set increase
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
11
When above or below set ra
2+ below 1 below Within range 1 above 2 above 3 above 4+ above
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ rep
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
82.5% 3 2 5 -5.00% -2.00% 0.00%
Intensity Reps per normaRep out targetSets Below rep targBelow rep targHit rep target
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
82.5% 3 5 5 -5.00% -2.00% 0.00%
Starting sets Ending sets Reps per set i spacer spacer spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
1 above RIR ta2 above RIR ta3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
0.50% 1.00% 1.50% 2.00% 3.00% 87.5% 2
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
1 above RIR ta2 above RIR ta
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Set 3 reps
When reps completed
spacer spacer spacer spacer spacer
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
spacer spacer spacer Starting sets Ending sets Reps per set i spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer spacer Starting sets Ending sets Starting reps Ending reps
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
14
Sets per week When above or below set ra
Upper threshol 2+ below 1 below Within range 1 above 2 above 3 above
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
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% 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% 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% 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% 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% 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% 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%
5 above RIR taIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
0% 80.0% 3 2 5 -5.00% -2.00%
Beat by 5+ repIntensity Reps per normaRep out targetSets Below rep targBelow rep targ
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
0% 80.0% 3 6 5 -5.00% -2.00%
spacer Starting sets Ending sets Reps per set i spacer spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
Hit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
1 above RIR ta
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
Reps per normaRep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
2 4 5 -5.00% -2.00% 0.00% 0.50%
Ending sets Reps per set i spacer spacer spacer spacer spacer
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
6 1
2 above RIR ta3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
1.00% 1.50% 2.00% 3.00% 90.0% 1 1
Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per normaRep out target
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
1.00% 1.50% 2.00% 3.00% 90.0% 1 2
spacer spacer spacer spacer Sets Reps per set Completing all
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
3 10 3.00%
spacer spacer spacer spacer Set 1 reps Set 2 reps Set 3 reps
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
6 10 12
spacer spacer spacer spacer Starting sets Ending sets Reps per set i
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer spacer spacer Starting sets Ending sets Starting reps
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
3 5 8
17
Sets per week When above or below set ra
Lower thresholUpper threshol 2+ below 1 below Within range 1 above 2 above
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
4 6 -5.00% -2.00% 0.00% 1.00% 2.00%
Sets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 reps
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR Sets 2+ fewer sets
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
2.00% 3.00% 85.0% 2 1 5 -5.00%
Beat by 4 repsBeat by 5+ repIntensity Reps per normaRep out targetSets Below rep targ
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
2.00% 3.00% 85.0% 2 4 5 -5.00%
spacer spacer Starting sets Ending sets Reps per set i spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer Starting sets Ending sets Starting reps Ending reps
Reps per set increase
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
3 5 8 12 2
18
When above or below set ra
2+ below 1 below Within range 1 above 2 above 3 above 4+ above
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
-5.00% -2.00% 0.00% 1.00% 2.00% 3.00% 5.00%
Below rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ rep
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
90.0% 1 1 5 -5.00% -2.00% 0.00%
Intensity Reps per normaRep out targetSets Below rep targBelow rep targHit rep target
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
90.0% 1 2 5 -5.00% -2.00% 0.00%
Starting sets Ending sets Reps per set i spacer spacer spacer spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
1 above RIR ta2 above RIR ta3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 repsBeat by 5+ repIntensity Reps per norma
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 95.0% 1
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target comp
1 above RIR ta2 above RIR ta
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Rep out targetSets Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 reps
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Set 3 reps
When reps completed
spacer spacer spacer spacer spacer
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
12 3.00%
3 above RIR ta4 above RIR ta5 above RIR taIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
1.50% 2.00% 3.00% 60% 5 n/a 4
spacer spacer spacer Starting sets Ending sets Reps per set i spacer
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
4 6 1
spacer spacer spacer Starting sets Ending sets Starting reps Ending reps
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
3 5 8 12
21
Sets per week When above or below set ra
Upper threshol 2+ below 1 below Within range 1 above 2 above 3 above
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
4 0% 0% 0% 0% 0% 0%
Below rep targBelow rep targHit rep target Beat by 1 rep Beat by 2 repsBeat by 3 repsBeat by 4 reps
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% 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% 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% 0% 0% 0% 0% 0% 0%
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Beat by 5+ reps
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Week 1
Weight Reps RIR cutoff Set goal Sets completed
lift 1 TM 490.00 single @8
lift 1 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 2 TM 325.00 single @8
lift 2 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 3 TM 525.00 single @8
lift 3 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 4 TM 200.00 single @8
lift 4 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 5 TM 420.00 single @8
lift 5 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 6 TM 460.00 single @8
lift 6 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 7 TM 310.00 single @8
lift 7 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 8 TM 280.00 single @8
lift 8 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 9 TM 500.00 single @8
lift 9 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 10 TM 245.00 single @8
lift 10 170 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 11 TM 490.00 single @8
lift 11 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 12 TM 325.00 single @8
lift 12 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 13 TM 525.00 single @8
lift 13 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 14 TM 200.00 single @8
lift 14 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 15 TM 420.00 single @8
lift 15 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 16 TM 460.00 single @8
lift 16 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 17 TM 310.00 single @8
lift 17 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 18 TM 280.00 single @8
lift 18 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 19 TM 500.00 single @8
lift 19 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 20 TM 245.00 single @8
lift 20 170 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 21 TM 490.00 single @8
lift 21 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 22 TM 325.00 single @8
lift 22 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 23 TM 525.00 single @8
lift 23 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 24 TM 200.00 single @8
lift 24 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 25 TM 420.00 single @8
lift 25 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 26 TM 460.00 single @8
lift 26 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 27 TM 310.00 single @8
lift 27 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 28 TM 280.00 single @8
lift 28 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 29 TM 500.00 single @8
lift 29 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 30 TM 245.00 single @8
lift 30 170 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 31 TM 490.00 single @8
lift 31 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 32 TM 325.00 single @8
lift 32 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 33 TM 525.00 single @8
lift 33 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 34 TM 200.00 single @8
lift 34 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 35 TM 420.00 single @8
lift 35 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 36 TM 460.00 single @8
lift 36 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 37 TM 310.00 single @8
lift 37 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 38 TM 280.00 single @8
lift 38 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 39 TM 500.00 single @8
lift 39 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 40 TM 245.00 single @8
lift 40 170 5 3 4-6
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 1 TM 490.00 single @8
lift 1 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 2 TM 325.00 single @8
lift 2 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 3 TM 525.00 single @8
lift 3 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 4 TM 200.00 single @8
lift 4 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 5 TM 420.00 single @8
lift 5 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 6 TM 460.00 single @8
lift 6 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 7 TM 310.00 single @8
lift 7 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 8 TM 280.00 single @8
lift 8 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 9 TM 500.00 single @8
lift 9 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 10 TM 245.00 single @8
lift 10 170 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 11 TM 490.00 single @8
lift 11 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 12 TM 325.00 single @8
lift 12 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 13 TM 525.00 single @8
lift 13 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 14 TM 200.00 single @8
lift 14 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 15 TM 420.00 single @8
lift 15 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 16 TM 460.00 single @8
lift 16 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 17 TM 310.00 single @8
lift 17 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 18 TM 280.00 single @8
lift 18 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 19 TM 500.00 single @8
lift 19 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 20 TM 245.00 single @8
lift 20 170 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 21 TM 490.00 single @8
lift 21 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 22 TM 325.00 single @8
lift 22 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 23 TM 525.00 single @8
lift 23 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 24 TM 200.00 single @8
lift 24 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 25 TM 420.00 single @8
lift 25 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 26 TM 460.00 single @8
lift 26 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 27 TM 310.00 single @8
lift 27 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 28 TM 280.00 single @8
lift 28 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 29 TM 500.00 single @8
lift 29 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 30 TM 245.00 single @8
lift 30 170 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 31 TM 490.00 single @8
lift 31 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 32 TM 325.00 single @8
lift 32 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 33 TM 525.00 single @8
lift 33 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 34 TM 200.00 single @8
lift 34 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 35 TM 420.00 single @8
lift 35 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 36 TM 460.00 single @8
lift 36 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 37 TM 310.00 single @8
lift 37 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 38 TM 280.00 single @8
lift 38 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 39 TM 500.00 single @8
lift 39 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 40 TM 245.00 single @8
lift 40 170 5 3 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps Were all sets completed successfully
100 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
2 Week 3
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
100 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
Week 3 We
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
ere all sets completed successfully Video Notes Weight Sets Reps
100 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
Week 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps Were all sets completed successfully
100 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
9 Week 10
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
100 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
Week 10 Wee
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
ere all sets completed successfully Video Notes Weight Sets Reps
100 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
Week 11
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps Were all sets completed successfully
100 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
16 Week 17
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
100 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
Week 17 Wee
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
ere all sets completed successfully Video Notes Weight Sets Reps
100 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
Week 18
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
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Week 1
Weight Reps RIR cutoff Set goal Sets completed
lift 1 TM 490.00 single @8
lift 1 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 2 TM 325.00 single @8
lift 2 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 3 TM 525.00 single @8
lift 3 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 4 TM 200.00 single @8
lift 4 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 5 TM 420.00 single @8
lift 5 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 6 TM 460.00 single @8
lift 6 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 7 TM 310.00 single @8
lift 7 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 8 TM 280.00 single @8
lift 8 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 9 TM 500.00 single @8
lift 9 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 10 TM 245.00 single @8
lift 10 170 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 11 TM 490.00 single @8
lift 11 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 12 TM 325.00 single @8
lift 12 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 13 TM 525.00 single @8
lift 13 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 14 TM 200.00 single @8
lift 14 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 15 TM 420.00 single @8
lift 15 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 16 TM 460.00 single @8
lift 16 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 17 TM 310.00 single @8
lift 17 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 18 TM 280.00 single @8
lift 18 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 19 TM 500.00 single @8
lift 19 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 20 TM 245.00 single @8
lift 20 170 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 21 TM 490.00 single @8
lift 21 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 22 TM 325.00 single @8
lift 22 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 23 TM 525.00 single @8
lift 23 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 24 TM 200.00 single @8
lift 24 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 25 TM 420.00 single @8
lift 25 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 26 TM 460.00 single @8
lift 26 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 27 TM 310.00 single @8
lift 27 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 28 TM 280.00 single @8
lift 28 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 29 TM 500.00 single @8
lift 29 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 30 TM 245.00 single @8
lift 30 170 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 31 TM 490.00 single @8
lift 31 345 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 32 TM 325.00 single @8
lift 32 230 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 33 TM 525.00 single @8
lift 33 370 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 34 TM 200.00 single @8
lift 34 140 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 35 TM 420.00 single @8
lift 35 295 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 36 TM 460.00 single @8
lift 36 320 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 37 TM 310.00 single @8
lift 37 215 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 38 TM 280.00 single @8
lift 38 195 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 39 TM 500.00 single @8
lift 39 350 5 3 4-6
Weight Reps RIR cutoff Set goal Sets completed
lift 40 TM 245.00 single @8
lift 40 170 5 3 4-6
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 1 TM 490.00 single @8
lift 1 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 2 TM 325.00 single @8
lift 2 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 3 TM 525.00 single @8
lift 3 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 4 TM 200.00 single @8
lift 4 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 5 TM 420.00 single @8
lift 5 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 6 TM 460.00 single @8
lift 6 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 7 TM 310.00 single @8
lift 7 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 8 TM 280.00 single @8
lift 8 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 9 TM 500.00 single @8
lift 9 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 10 TM 245.00 single @8
lift 10 170 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 11 TM 490.00 single @8
lift 11 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 12 TM 325.00 single @8
lift 12 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 13 TM 525.00 single @8
lift 13 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 14 TM 200.00 single @8
lift 14 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 15 TM 420.00 single @8
lift 15 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 16 TM 460.00 single @8
lift 16 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 17 TM 310.00 single @8
lift 17 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 18 TM 280.00 single @8
lift 18 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 19 TM 500.00 single @8
lift 19 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 20 TM 245.00 single @8
lift 20 170 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 21 TM 490.00 single @8
lift 21 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 22 TM 325.00 single @8
lift 22 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 23 TM 525.00 single @8
lift 23 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 24 TM 200.00 single @8
lift 24 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 25 TM 420.00 single @8
lift 25 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 26 TM 460.00 single @8
lift 26 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 27 TM 310.00 single @8
lift 27 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 28 TM 280.00 single @8
lift 28 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 29 TM 500.00 single @8
lift 29 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 30 TM 245.00 single @8
lift 30 170 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 31 TM 490.00 single @8
lift 31 345 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 32 TM 325.00 single @8
lift 32 230 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 33 TM 525.00 single @8
lift 33 370 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 34 TM 200.00 single @8
lift 34 140 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 35 TM 420.00 single @8
lift 35 295 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 36 TM 460.00 single @8
lift 36 320 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 37 TM 310.00 single @8
lift 37 215 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 38 TM 280.00 single @8
lift 38 195 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 39 TM 500.00 single @8
lift 39 350 5 3 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
lift 40 TM 245.00 single @8
lift 40 170 5 3 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
370 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
245 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
395 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
150 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
315 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
345 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
235 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
210 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
375 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
185 4 2 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
2 Week 3
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
390 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
260 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
420 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
160 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
335 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
370 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
250 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
225 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
400 3 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
195 3 2 4-6
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
390 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
260 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
420 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
160 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
335 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
370 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
250 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
225 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
400 3 2 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
195 3 2 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
Week 3 We
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
355 5 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
235 5 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
380 5 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
145 5 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
305 5 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
335 5 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
225 5 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
205 5 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
365 5 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
355 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
235 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
380 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
145 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
305 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
335 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
225 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
205 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
365 5 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
180 5 3
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
355 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
235 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
380 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
145 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
305 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
335 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
225 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
205 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
365 5 9
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
180 5 9
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
Week 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 380 4
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 250 4
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 405 4
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 155 4
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 325 4
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 355 4
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 240 4
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 215 4
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 390 4
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 380 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 250 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 405 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 155 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 325 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 355 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 240 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 215 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 390 4
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 380 4
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 250 4
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 405 4
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 155 4
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 325 4
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 355 4
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 240 4
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 215 4
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 390 4
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 190 4
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 165
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 345
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 380
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 255
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 230
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 415
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Rep out target Set goal Reps on last set Video Notes Weight
490.00
7 5 405
Rep out target Set goal Reps on last set Video Notes Weight
325.00
7 5 270
Rep out target Set goal Reps on last set Video Notes Weight
525.00
7 5 435
Rep out target Set goal Reps on last set Video Notes Weight
200.00
7 5 165
Rep out target Set goal Reps on last set Video Notes Weight
420.00
7 5 345
Rep out target Set goal Reps on last set Video Notes Weight
460.00
7 5 380
Rep out target Set goal Reps on last set Video Notes Weight
310.00
7 5 255
Rep out target Set goal Reps on last set Video Notes Weight
280.00
7 5 230
Rep out target Set goal Reps on last set Video Notes Weight
500.00
7 5 415
Rep out target Set goal Reps on last set Video Notes Weight
245.00
7 5 200
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
3 2 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
370 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
245 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
395 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
150 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
315 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
345 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
235 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
210 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
375 4 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
185 4 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
390 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
260 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
420 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
160 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
335 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
370 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
250 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
225 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
400 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
195 3 2 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
9 Week 10
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
415 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
275 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
445 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
170 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
355 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
390 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
265 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
240 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
425 2 2 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
210 2 2 4-6
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
415 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
275 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
445 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
170 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
355 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
390 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
265 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
240 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
425 2 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
210 2 1 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
Week 10 Wee
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
380 4 3
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
250 4 3
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
405 4 3
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
155 4 3
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
325 4 3
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
355 4 3
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
240 4 3
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
215 4 3
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
390 4 3
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
190 4 3
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
380 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
250 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
405 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
155 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
325 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
355 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
240 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
215 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
390 4 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
190 4 2
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
380 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
250 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
405 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
155 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
325 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
355 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
240 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
215 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
390 4 7
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
190 4 7
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
Week 11
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 405 3
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 270 3
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 435 3
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 165 3
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 345 3
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 380 3
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 255 3
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 230 3
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 415 3
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 405 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 270 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 435 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 165 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 345 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 380 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 255 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 230 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 415 3
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 405 3
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 270 3
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 435 3
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 165 3
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 345 3
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 380 3
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 255 3
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 230 3
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 415 3
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 200 3
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
2 5 430
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
2 5 285
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
2 5 460
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
2 5 175
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
2 5 370
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
2 5 405
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
2 5 270
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
2 5 245
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
2 5 440
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
2 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Rep out target Set goal Reps on last set Video Notes Weight
490.00
5 5 430
Rep out target Set goal Reps on last set Video Notes Weight
325.00
5 5 285
Rep out target Set goal Reps on last set Video Notes Weight
525.00
5 5 460
Rep out target Set goal Reps on last set Video Notes Weight
200.00
5 5 175
Rep out target Set goal Reps on last set Video Notes Weight
420.00
5 5 370
Rep out target Set goal Reps on last set Video Notes Weight
460.00
5 5 405
Rep out target Set goal Reps on last set Video Notes Weight
310.00
5 5 270
Rep out target Set goal Reps on last set Video Notes Weight
280.00
5 5 245
Rep out target Set goal Reps on last set Video Notes Weight
500.00
5 5 440
Rep out target Set goal Reps on last set Video Notes Weight
245.00
5 5 215
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
2 1 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
490.00 single @8
390 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
325.00 single @8
260 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
525.00 single @8
420 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
200.00 single @8
160 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
420.00 single @8
335 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
460.00 single @8
370 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
310.00 single @8
250 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
280.00 single @8
225 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
500.00 single @8
400 3 2 5
Notes Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set
245.00 single @8
195 3 2 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490.00 single @8
415 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
325.00 single @8
275 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
525.00 single @8
445 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
200.00 single @8
170 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
420.00 single @8
355 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
460.00 single @8
390 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
310.00 single @8
265 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
280.00 single @8
240 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
500.00 single @8
425 2 1 5
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
245.00 single @8
210 2 1 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
Video Notes Weight Sets Reps Were all sets completed successfully
0 3 8
16 Week 17
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
490.00 single @8
440 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
325.00 single @8
295 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
525.00 single @8
475 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
200.00 single @8
180 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
420.00 single @8
380 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
460.00 single @8
415 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
310.00 single @8
280 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
280.00 single @8
250 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
500.00 single @8
450 1 1 4-6
s completed Video Notes Weight Reps RIR cutoff Set goal
245.00 single @8
220 1 1 4-6
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490.00 single @8
440 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
325.00 single @8
295 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
525.00 single @8
475 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
200.00 single @8
180 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
420.00 single @8
380 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
460.00 single @8
415 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
310.00 single @8
280 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
280.00 single @8
250 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
500.00 single @8
450 1 1 5
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
245.00 single @8
220 1 1 5
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
Video Notes Weight Sets Reps per set Sets completed successfully
0 3 10
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
mpleted successfully Video Notes Weight Sets Reps Were all sets completed suc
0 3 8
Week 17 Wee
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed Video Notes Weight Reps RIR cutoff
490.00 single @8
415 2 2
Sets completed Video Notes Weight Reps RIR cutoff
325.00 single @8
275 2 2
Sets completed Video Notes Weight Reps RIR cutoff
525.00 single @8
445 2 2
Sets completed Video Notes Weight Reps RIR cutoff
200.00 single @8
170 2 2
Sets completed Video Notes Weight Reps RIR cutoff
420.00 single @8
355 2 2
Sets completed Video Notes Weight Reps RIR cutoff
460.00 single @8
390 2 2
Sets completed Video Notes Weight Reps RIR cutoff
310.00 single @8
265 2 2
Sets completed Video Notes Weight Reps RIR cutoff
280.00 single @8
240 2 2
Sets completed Video Notes Weight Reps RIR cutoff
500.00 single @8
425 2 2
Sets completed Video Notes Weight Reps RIR cutoff
245.00 single @8
210 2 2
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
490.00 single @8
415 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
325.00 single @8
275 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
525.00 single @8
445 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
200.00 single @8
170 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
420.00 single @8
355 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
460.00 single @8
390 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
310.00 single @8
265 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
280.00 single @8
240 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
500.00 single @8
425 2 1
Sets completed RIR on last set Video Notes Weight Reps per setLast set RIR target
245.00 single @8
210 2 1
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
490.00 single @8
415 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
325.00 single @8
275 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
525.00 single @8
445 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
200.00 single @8
170 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
420.00 single @8
355 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
460.00 single @8
390 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
310.00 single @8
265 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
280.00 single @8
240 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
500.00 single @8
425 2 4
Reps on last set Video Notes Weight Reps per normal set
Rep out target
245.00 single @8
210 2 4
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
mpleted successfully Video Notes Sets Reps Were all sets completed suc
4 0
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
ere all sets completed successfully Video Notes Weight Sets Reps
0 3 8
Week 18
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed Video Notes Weight Reps
490.00 single @8
4-6 440 1
Set goal Sets completed Video Notes Weight Reps
325.00 single @8
4-6 295 1
Set goal Sets completed Video Notes Weight Reps
525.00 single @8
4-6 475 1
Set goal Sets completed Video Notes Weight Reps
200.00 single @8
4-6 180 1
Set goal Sets completed Video Notes Weight Reps
420.00 single @8
4-6 380 1
Set goal Sets completed Video Notes Weight Reps
460.00 single @8
4-6 415 1
Set goal Sets completed Video Notes Weight Reps
310.00 single @8
4-6 280 1
Set goal Sets completed Video Notes Weight Reps
280.00 single @8
4-6 250 1
Set goal Sets completed Video Notes Weight Reps
500.00 single @8
4-6 450 1
Set goal Sets completed Video Notes Weight Reps
245.00 single @8
4-6 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
490.00 single @8
5 440 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
325.00 single @8
5 295 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
525.00 single @8
5 475 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
200.00 single @8
5 180 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
420.00 single @8
5 380 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
460.00 single @8
5 415 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
310.00 single @8
5 280 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
280.00 single @8
5 250 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
500.00 single @8
5 450 1
Set goal Sets completed RIR on last set Video Notes Weight Reps per set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Set goal Reps on last set Video Notes Weight Reps per normal set
490.00 single @8
5 440 1
Set goal Reps on last set Video Notes Weight Reps per normal set
325.00 single @8
5 295 1
Set goal Reps on last set Video Notes Weight Reps per normal set
525.00 single @8
5 475 1
Set goal Reps on last set Video Notes Weight Reps per normal set
200.00 single @8
5 180 1
Set goal Reps on last set Video Notes Weight Reps per normal set
420.00 single @8
5 380 1
Set goal Reps on last set Video Notes Weight Reps per normal set
460.00 single @8
5 415 1
Set goal Reps on last set Video Notes Weight Reps per normal set
310.00 single @8
5 280 1
Set goal Reps on last set Video Notes Weight Reps per normal set
280.00 single @8
5 250 1
Set goal Reps on last set Video Notes Weight Reps per normal set
500.00 single @8
5 450 1
Set goal Reps on last set Video Notes Weight Reps per normal set
245.00 single @8
5 220 1
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
490.00
1 5 465
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
325.00
1 5 310
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
525.00
1 5 500
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
200.00
1 5 190
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
420.00
1 5 400
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
460.00
1 5 435
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
310.00
1 5 295
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
280.00
1 5 265
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
500.00
1 5 475
Last set RIR target Set goal Sets completed RIR on last set Video Notes Weight
245.00
1 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Rep out target Set goal Reps on last set Video Notes Weight
490.00
2 5 465
Rep out target Set goal Reps on last set Video Notes Weight
325.00
2 5 310
Rep out target Set goal Reps on last set Video Notes Weight
525.00
2 5 500
Rep out target Set goal Reps on last set Video Notes Weight
200.00
2 5 190
Rep out target Set goal Reps on last set Video Notes Weight
420.00
2 5 400
Rep out target Set goal Reps on last set Video Notes Weight
460.00
2 5 435
Rep out target Set goal Reps on last set Video Notes Weight
310.00
2 5 295
Rep out target Set goal Reps on last set Video Notes Weight
280.00
2 5 265
Rep out target Set goal Reps on last set Video Notes Weight
500.00
2 5 475
Rep out target Set goal Reps on last set Video Notes Weight
245.00
2 5 235
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Reps per setLast set RIR target Set goal Sets completed RIR on last set Video Notes
single @8
1 1 5
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
490.00 single @8
295 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
325.00 single @8
195 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
525.00 single @8
315 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
200.00 single @8
120 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
420.00 single @8
250 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
460.00 single @8
275 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
310.00 single @8
185 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
280.00 single @8
170 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
500.00 single @8
300 5 n/a 4
Weight Reps per setLast set RIR target Set goal Sets completed RIR on last set Video
245.00 single @8
145 5 n/a 4
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