Hi! I've been training streetliftng for 6+ months after a few years of powerlifting.

I began this file as an a a

g.I began this file as an a attempt to use PL program templates for my own SL training.Download or make a copy under the file tab to
 D1 D2 D3 Feedback
Lift WeightReps x seLift WeightReps x seLift WeightReps x sets
Dip 100.0 1x1 Pull Ups 49.1 1x1 Squat 166.5 1x1 W1 W2 W3 W4
Property o80.0 3x4+ Property 34.6 3x4+ Property of C148.5 3x4+ Single 0.925 0.950 0.975 ###
W1
Pause Squ139.5 3x6 DB BenchRPE 8 10-12x3 Pause Dip 70.0 3x6 Reps 0.825 0.875 0.950 ###
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3 Paused 0.775 0.825 0.875 ###
Dip 105.0 1x1 Pull Ups 52.8 1x1 Squat 171.0 1x1
Property o90.0 2x4+ Property 41.9 2x4+ Property of C157.5 2x4+ Dip 1RM 115.0
W2
Pause Squ148.5 2x6 DB BenchRPE 8 10-12x3 Pause Dip 80.0 2x6 Pull Up 1R 60.0
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3 Squat 1RM 180.0
Dip 110.0 1x1 Pull Ups 56.4 1x1 Squat 175.5 1x1
Property o110.8 1x3+ Property 52.8 1x3+ Property of C171.0 1x3+ Body Weigh85.0
W3
Pause Squ157.5 2x5 DB BenchRPE 8 10-12x3 Pause Dip 90.0 2x5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3
Dip 115.0 1x1 Pull Ups 60.0 1x1 Squat 180.0 1x1 Notes:
Property o85.0 Max x 1 Property 38.3 Max x 1 Property of C153.0 Max x 1
W4
Pause Squ126.0 2x3 DB BenchRPE 8 10-12x3 Pause Dip 55.0 2x3
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RowRPE 8 10-12x3

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases. - New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal

Feedback
 D1 D2 D3
Lift Weight Reps x setsLift Weight Reps x setsLift Weight Reps x sets
Dip 58.5 10x3+ Pull Ups 25.3 10x3+ Squat 141.8 10x3+
Pause Squa134.9 8x3 Pause Dip 51.5 8x3 Pause Pull Up 19.9 8x3
W1Chin Up RPE 7.510-12x3 RDL RPE 7.510-12x3 Ring Dip RPE 7.510-12x3
OHP RPE 7.510-12x3 Lateral Raises RPE 7.510-12x3 Bicep Curls RPE 7.510-12x3
Face Pulls RPE 7.510-12x3 Quad ExtensionRPE 7.510-12x3 Tricep Extensio RPE 7.510-12x3
Dip 62.6 8x4+ Pull Ups 28.4 8x4+ Squat 145.8 8x4+
Pause Squa141.8 6x4 Pause Dip 58.5 6x4 Pause Pull Up 25.3 6x4
W2Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3
OHP RPE 8 10-12x3 Lateral Raises RPE 8 10-12x3 Bicep Curls RPE 8 10-12x3
Face Pulls RPE 8 10-12x3 Quad ExtensionRPE 8 10-12x3 Tricep Extensio RPE 8 10-12x3
Dip 66.7 10x3+ Pull Ups 31.6 10x3+ Squat 149.9 10x3+
Pause Squa145.8 8x3 Pause Dip 62.6 8x3 Pause Pull Up 28.4 8x3
W3Chin Up RPE 8.510-12x3 RDL RPE 8.510-12x3 Ring Dip RPE 8.510-12x3
OHP RPE 8.510-12x3 Lateral Raises RPE 8.510-12x3 Bicep Curls RPE 8.510-12x3
Face Pulls RPE 8.510-12x3 Quad ExtensionRPE 8.510-12x3 Tricep Extensio RPE 8.510-12x3
Dip 68.8 8x4+ Pull Ups 33.1 8x4+ Squat 151.9 8x4+
Pause Squa149.9 6x4 Pause Dip 66.7 6x4 Pause Pull Up 31.6 6x4
W4Chin Up RPE 9 10-12x3 RDL RPE 9 10-12x3 Ring Dip RPE 9 10-12x3
OHP RPE 9 10-12x3 Lateral Raises RPE 9 10-12x3 Bicep Curls RPE 9 10-12x3
Face Pulls RPE 9 10-12x3 Quad ExtensionRPE 9 10-12x3 Tricep Extensio RPE 9 10-12x3

Dip 72.9 6x5+ Pull Ups 36.3 6x5+ Squat 155.9 6x5+
Pause Squa151.9 6x4 Pause Dip 68.8 6x4 Pause Pull Up 33.1 6x4
W5
Feedback

W1 W2 W3 W4 W5 W6 W7 W8
Main 0.7 0.720 0.740 0.750 0.77 0.787 0.804 0.821
Paused 0.666 0.700 0.720 0.740 0.750 0.77 0.787 0.804

Dip 1RM 120.0

Pull Up 1RM 72.5
Squat 1RM 202.5
Body Weight 85.0

Feedback

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green
W5Chin Up RPE 7.510-12x3 RDL RPE 7.510-12x3 Ring Dip RPE 7.510-12x3
OHP RPE 7.510-12x3 Lateral Raises RPE 7.510-12x3 Bicep Curls RPE 7.510-12x3
Face Pulls RPE 7.510-12x3 Quad ExtensionRPE 7.510-12x3 Tricep Extensio RPE 7.510-12x3
Dip 76.3 4x6+ Pull Ups 39.0 4x6+ Squat 159.4 4x6+
Pause Squa155.9 4x6 Pause Dip 72.9 4x6 Pause Pull Up 36.3 4x6
W6Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3
OHP RPE 8 10-12x3 Lateral Raises RPE 8 10-12x3 Bicep Curls RPE 8 10-12x3
Face Pulls RPE 8 10-12x3 Quad ExtensionRPE 8 10-12x3 Tricep Extensio RPE 8 10-12x3
Dip 79.8 6x5+ Pull Ups 41.6 6x5+ Squat 162.8 6x5+
Pause Squa159.4 6x4 Pause Dip 76.3 6x4 Pause Pull Up 39.0 6x4
W7Chin Up RPE 8.510-12x3 RDL RPE 8.510-12x3 Ring Dip RPE 8.510-12x3
OHP RPE 8.510-12x3 Lateral Raises RPE 8.510-12x3 Bicep Curls RPE 8.510-12x3
Face Pulls RPE 8.510-12x3 Quad ExtensionRPE 8.510-12x3 Tricep Extensio RPE 8.510-12x3
Dip 83.3 4x6+ Pull Ups 44.3 4x6+ Squat 166.3 4x6+
Pause Squa162.8 4x6 Pause Dip 79.8 4x6 Pause Pull Up 41.6 4x6
W8Chin Up RPE 9 10-12x3 RDL RPE 9 10-12x3 Ring Dip RPE 9 10-12x3
OHP RPE 9 10-12x3 Lateral Raises RPE 9 10-12x3 Bicep Curls RPE 9 10-12x3
Face Pulls RPE 9 10-12x3 Quad ExtensionRPE 9 10-12x3 Tricep Extensio RPE 9 10-12x3
 D1 D2 D3
Lift Weight Reps x setsLift Weight Reps x setsLift Weight Reps x sets
Dip 58.5 8x4 Pull Ups 25.3 8x4 Squat 141.8 8x4
Pause Squa121.5 6x4 Pause Dip 38.0 6x4 Chain Pull Up 17.4 6x4
W1Chin Up RPE 7.510-12x4 Belt Squat RPE 7.510-12x4 Chain Dip RPE 7.510-12x4
OHP RPE 7.510-12x4 Lateral Raises RPE 7.510-12x4 Bicep Curls RPE 7.510-12x4
Face Pulls RPE 7.510-12x4 Ham Curls RPE 7.510-12x4 Tricep Extensio RPE 7.510-12x4
Dip 64.7 6x5 Pull Ups 30.0 6x5 Squat 147.8 6x5
Pause Squa124.5 6x4 Pause Dip 41.1 6x4 Chain Pull Up 19.7 6x4
W2Chin Up RPE 8 10-12x4 Belt Squat RPE 8 10-12x4 Chain Dip RPE 8 10-12x4
OHP RPE 8 10-12x4 Lateral Raises RPE 8 10-12x4 Bicep Curls RPE 8 10-12x4
Face Pulls RPE 8 10-12x4 Ham Curls RPE 8 10-12x4 Tricep Extensio RPE 8 10-12x4
Dip 61.6 8x4 Pull Ups 27.6 8x4 Squat 144.8 8x4
Pause Squa127.6 6x4 Pause Dip 44.2 6x4 Chain Pull Up 22.1 6x4
W3Chin Up RPE 8.510-12x4 Belt Squat RPE 8.510-12x4 Chain Dip RPE 8.510-12x4
OHP RPE 8.510-12x4 Lateral Raises RPE 8.510-12x4 Bicep Curls RPE 8.510-12x4
Face Pulls RPE 8.510-12x4 Ham Curls RPE 8.510-12x4 Tricep Extensio RPE 8.510-12x4
Dip 66.7 6x5 Pull Ups 31.6 6x5 Squat 149.9 6x5
Pause Squa129.6 6x4 Pause Dip 46.2 6x4 Chain Pull Up 25.3 6x4
W4Chin Up RPE 9 10-12x4 Belt Squat RPE 9 10-12x4 Chain Dip RPE 9 10-12x4
OHP RPE 9 10-12x4 Lateral Raises RPE 9 10-12x4 Bicep Curls RPE 9 10-12x4
Face Pulls RPE 9 10-12x4 Ham Curls RPE 9 10-12x4 Tricep Extensio RPE 9 10-12x4
Feedback

W1 W2 W3 W4 W5 W6 W7 W8
Main 0.7 0.730 0.715 0.740 0.77 0.787 0.804 0.821
Paused 0.600 0.615 0.630 0.640 0.750 0.77 0.787 0.804
Chain 0.650 0.665 0.680 0.700

Dip 1RM 120.0

Pull Up 1RM 72.5
Squat 1RM 202.5
Body Weight 85.0

Feedback

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Lift Load Sets x repsLoad Sets x repsLoad Sets x repsLoad Sets x repsLoad Sets x repsLoad Sets x reps
MU BW 3x3 BW 3x4 BW 3x5 5kg 3x3 5kg 3x5 -- --
Comp Day

Comp Squat 164.0 1 x 1 169.1 1 x 1 174.3 1 x 1 179.4 1 x 1 184.5 1 x 1 1RM Attepmt1 x 1

153.8 3 x 3 158.9 3 x 3 164.0 3 x 3 169.1 3 x 3 174.3 3 x 3 -- --
Chain Pull RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Chain Dip RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Zottman Curls/Hollow holRPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
MU BW 3x3 BW 3x4 BW 3x5 5kg 3x3 5kg 3x5 -- --
Comp Pull 48.9 1 x 1 52.8 1 x 1 56.8 1 x 1 60.7 1 x 1 64.6 1 x 1 1RM Attepmt1 x 1
33.1 4 x 3 37.1 4 x 3 41.0 4 x 3 44.9 4 x 3 48.9 4 x 3 -- --
Pull

Front Lever Progression RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - -- -- -- --

Ring Pull RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Horizontal Pull RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 7 3 x 8 RPE 5 3x8
Zottman Curls/Face PullsRPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
Comp Dip 93.5 1 x 1 98.8 1 x 1 104.0 1 x 1 109.3 1 x 1 114.5 1 x 1 1RM Attepmt1 x 1
72.5 4 x 3 77.8 4 x 3 83.0 4 x 3 88.3 4 x 3 93.5 4 x 3 -- --
Push

Planche Progression RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - RPE 7 5 x - -- -- -- --

Machine Press/Hollow HolRPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 5 3 x 12-15
Tricep Extension/Pec FlieRPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
3-1-0 Tempo Squat RPE 8 3 x 5 RPE 8 3 x 5 RPE 8 3 x 4 RPE 8 3 x 3 -- -- -- --
Deadlift 176.0 1 x 1 181.5 1 x 1 187.0 1 x 1 192.5 1 x 1 198.0 1 x 1 RPE 9.999 1 x 1
Legs

132.0 3 x 5 143.0 3 x 5 154.0 3 x 4 165.0 3 x 3 -- -- -- --

Lunges RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 5 3 x 12-15
Hollow Holds/Zottman CuRPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 RPE 7 3 x 12-15 -- -- -- --
 Absolute weight
Bodyweight 85.0
MU 1RM 10.0 95.0
Deadlift 1RM 220.0
Pull 1RM 72.5 157.5
Dip 1RM 125.0 210.0
Squat 1RM 205.0

W1 W2 W3 W4 W5 W6

MU Load
Squat Load 80.00% 82.50% 85.00% 87.50% 90.00%
75.00% 77.50% 80.00% 82.50% 85.00%
Pull Load 85.00% 87.50% 90.00% 92.50% 95.00%
75.00% 77.50% 80.00% 82.50% 85.00%

Dip Load 85.00% 87.50% 90.00% 92.50% 95.00%

75.00% 77.50% 80.00% 82.50% 85.00%
Deadlift load 80.00% 82.50% 85.00% 87.50% 90.00%
60.00% 65.00% 70.00% 75.00% 80.00%
 D1 D2 D3 Feedback
Lift WeightReps x seLift WeightReps x seLift WeightReps x sets
Dip 89.3 4x3+ Pull Ups 58.4 4x3+ Squat 174.3 4x3+ W1 W2 W3 W4 W5
W1 Pause Squ143.5 3x7+ Pause Dip58.5 3x7+ Pause Pull 24.3 3x7+ Reps 0.850 0.900 0.875 ### 0.9
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3 0.93 0.95
Dip 99.5 3x4+ Pull Ups 55.5 3x4+ Squat 184.5 3x4+ 0.975 1.0
W2 Pause Squ153.8 2x8 Pause Dip68.8 2x8 Pause Pull 32.1 2x8 Paused 0.700 0.750 0.800 ### 0.6
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3 Dip 1RM 120.0
Dip 94.4 3x1 Pull Ups 51.6 3x1 Squat 179.4 3x1 Pull Up 1RM 71.1
104.6 2x2 59.4 2x2 189.6 2x2 Squat 1RM 205.0
W3 Property o114.9 1x3+ Property 67.2 1x3+ Property of 199.9 1x3+
Pause Squ164.0 1x10 Pause Dip79.0 1x10 Pause Pull 39.9 1x10
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3 Body Weight 85.0
Dip 109.8 1x5+ Pull Ups 63.3 1x5+ Squat 194.8 1x5+
W4 Squat 158.9 5x5+ Dip 73.9 5x5+ Pull Up 36.0 5x5+ Notes:
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3
Dip 99.5 3x1 Pull Ups 55.5 3x1 Squat 184.5 3x1
109.8 2x1 63.3 2x1 194.8 2x1
W5 Property o120.0 1x1+ Property 71.1 1x1+ Property of 205.0 1x1+
Squat 123.0 1xMax Dip 38.0 1xMax Pull Up 8.7 1xMax
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dip RPE 8 10-12x3

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases- New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal

Feedback
 D1 D2 D3 Feedback
Lift WeightReps x seLift WeightReps x seLift WeightReps x sets
Dip 85.0 4 x 3+ Pull Ups 51.0 4 x 3+ Squat 153.0 4 x 3+ W1 W2 W3 W4 W5 W6 W7 W8 W9
W1 Pause Squ126.0 3 x 7 DB BenchRPE 8 10-12x3 Pause Dip 55.0 3 x 7 Weight 1 0.850 0.900 0.950 0.875 0.900 0.925 0.900 0.925 0.950
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3 Weight 2 0.900 0.925 0.950 0.975
Dip 103.5 3 x 4+ Pull Ups 54.0 3 x 4+ Squat 162.0 3 x 4+ Weight 3 0.925 0.950 0.975 1.000
W2 Pause Squ135.0 2 x 8 DB BenchRPE 8 10-12x3 Pause Dip 65.0 2 x 8 Paused 0.700 0.750 0.800 0.775 0.800 0.825 0.750 0.775
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 109.3 2 x 5+ Pull Ups 57.0 2 x 5+ Squat 171.0 2 x 5+
W3 Pause Squ144.0 1 x 10 DB BenchRPE 8 10-12x3 Pause Dip 75.0 1 x 10 Dip 1RM 115.0 Notes:
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3 Pull Up 1RM 60.0
Dip 100.6 3 x 1 Pull Ups 52.5 3 x 1 Squat 157.5 3 x 1 Squat 1RM 180.0
103.5 2 x 1 54.0 2 x 1 162.0 2 x 1
W4 106.4 1 x 5+ 55.5 1 x 5+ 166.5 1 x 5+
Squat 139.5 5 x 5+ DB BenchRPE 8 10-12x3 Pause Dip 70.0 5 x 5+
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3 Body Weight85.0
Dip 103.5 3 x 1 Pull Ups 54.0 3 x 1 Squat 162.0 3 x 1 - Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases- New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal
106.4 2 x 1 55.5 2 x 1 166.5 2 x 1
W5 109.3 1 x 4+ 48.0 1 x 4+ 171.0 1 x 4+ Feedback
Pause Squ144.0 4 x 5 DB BenchRPE 8 10-12x3 Pause Dip 75.0 4 x 5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 106.4 3 x 1 Pull Ups 55.5 3 x 1 Squat 166.5 3 x 1
109.3 2 x 1 57.0 2x1 171.0 2 x 1
W6 112.1 1 x 3+ 58.5 1 x 4+ 175.5 1 x 4+
Squat 148.5 3 x 5 DB BenchRPE 8 10-12x3 Pause Dip 80.0 3 x 5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 103.5 3 x 3+ Pull Ups 54.0 Squat 162.0 3 x 3+
W7 Pause Squ135.0 2 x 5+ DB BenchRPE 8 10-12x3 Pause Dip 65.0 2 x 5+
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 106.4 1 x 5+ Pull Ups 55.5 1 x 5+ Squat 166.5 1 x 5+
W8 Pause Squ139.5 1 x 10 DB BenchRPE 8 10-12x3 Pause Dip 70.0 1 x 10
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
Dip 109.3 3 x 1 Pull Ups 57.0 3x1 Squat 171.0 3 x 1
112.1 2 x 1 58.5 2x1 175.5 2 x 1
W9 115.0 1 x 1+ 60.0 1 x 1+ 180.0 1 x 1+
Pause SquDeload- DB BenchRPE 8 10-12x3 Pause Dip Deload-
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Machine RoRPE 8 10-12x3
 D1 D2 D3
Lift WeightReps x setLift WeightReps x setLift WeightReps x sets
Dip 99.5 1x1 Pull Ups 56.5 1x1 Squat 171.0 1x1 Feedback
Property o73.9 3x4+ Property 45.9 3x4+ Property of 147.3 3x4+
W1
Pause Squ137.8 3x6 Pause Dip63.6 3x6 Pause Pull 23.8 3x6
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3
Dip 104.6 1x1 Pull Ups 53.8 1x1 Squat 175.8 1x1 W1 W2 W3 W4 W5
Property o84.1 3x4+ Property 31.3 3x4+ Property of 156.8 3x4+ Single 0.900 0.925 0.950 ### 1.000
W2
Pause Squ147.3 3x6 Pause Dip73.9 3x6 Pause Pull 31.3 3x6 Reps 0.775 0.825 0.875 ### 0.850
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3 Paused 0.725 0.775 0.825 ### 0.700
Dip 109.8 1x1 Pull Ups 57.5 1x1 Squat 180.5 1x1
Property o94.4 2x4+ Property 54.4 2x4+ Property of 166.3 2x4+ Dip 1RM 120.0
W3
Pause Squ156.8 2x6 Pause Dip84.1 2x6 Pause Pull 38.8 2x6 Pull Up 1R 65.0
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3 Squat 1RM 190.0
Dip 114.9 1x1 Pull Ups 61.3 1x1 Squat 185.3 1x1
Property o109.8 1x3+ Property 57.5 1x3+ Property of 180.5 1x3+ Body Weigh85.0
W4
Pause Squ166.3 2x5 Pause Dip94.4 2x5 Pause Pull 46.3 2x5
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3
Dip 120.0 1x1 Pull Ups 65.0 1x1 Squat 190.0 1x1 Notes:
Property o89.3 Max x 1 Property 42.5 Max x 1 Property of 161.5 Max x 1
W5
Pause Squ133.0 2x3 Pause Dip58.5 2x3 Pause Pull 20.0 2x3
Chin Up RPE 8 10-12x3 RDL RPE 8 10-12x3 Ring Dips RPE 8 10-12x3

- Input a conservative 1RM- "+" indicates AMRAP (As many reps as possible) for last set, RPE 8ish- Round training weight to nearest 1.25kg- Green is main lift, red is close variation and blue/yellow is accessory- For lifts with weight as RPE, info can be found on RPE Chart tab - Block can be repeated with higher maxes if your estimated 1RM increases. - New 1RM can be calculated using AMRAP results and 1RM Calculator- Go to "File" then "Make a copy" to get an editable copy- If you're happy with the programs, feel free to support - Paypal
Made by: robin30xx & logiebear_ SL Programs
My Exercises Load Calculator
Exercises 1RM Select Exercise: Pull up
Dip 120.0 % Weight
Pull up 71.1 10% -69.4
Muscle Up 10.0 15% -61.6
Custom 10.0 20% -53.8
25% -46.0
Bodyweight 30% -38.2
Weight in KG 85kg 35% -30.4
40% -22.6
45% -14.8
50% -7.0
55% 0.9
60% 8.7
65% 16.5
70% 24.3
75% 32.1
80% 39.9
85% 47.7
90% 55.5
95% 63.3
100% 71.1
105% 74.7
200% 142.2
 1RM Calculator 1RM Warm-Up Routine
Weight: 60 Set % of 1RM Weight Reps Rest +/- Select Excercise:
Reps Preformed: 3 1 50% 18kg 8 2m Current 1RM:
1RM: 64.52 2 60% 38kg 5 2m
3 70% 59kg 3 3m
I WANT TO LIFT 4 80% 79kg 1 3m
70 5 90% 100kg 1 3-5m
Attempt when you can lift: 6 102% 122.40 1 5-7m
65.8 x 2
64.1 x 3 TDEE Calculator Macro Plan
61.5 x 4 Gender: Male Carbs: 302g 35%
58.9 x 5 Age: 27 Protein: 259g 30%
57.3 x 6 Height in cm: 182cm Fat: 134g 35%
55.6 x 7 Weight in kg: 85kg Total: 694g 100%
53.0 x 8 Body Fat %: 20%
50.4 x 9 Activity Level: Very
48.8 x 10 TDEE: 3172kcal Bulk: 3447kcal
44.5 x 12 BMR: 1839kcal Cut: 2897kcal
BMI: 25.7 Custom: 2200kcal
 REPS
Routine
Select Excercise: Dip
Current 1RM: 120.0
Sedentery
Light
Moderate
Very
Extra
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Bulk
###

Maintain
Bulk
Cut
Custom
###
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 Attempt Selection Calculator
Exercise Goal Weight/Third Attempt Bodyweight
85

Squat 200
Suggested Second Attempt 190
Suggested Opener 175
Suggested Last Warmup 160

Dip 125
Suggested Second Attempt 120
Suggested Opener 115
Suggested Last Warmup 110

Pull up 75
Suggested Second Attempt 70
Suggested Opener 65
Suggested Last Warmup 60

Enter a weight in the "Goal Weight" box

to get your suggested attempts for each
lift.
 Reps
1 2 3 4 5 6 7 8 9 10
10 100 95.5 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9
9.5 97.8 93.9 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3
9 95.5 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7
8.5 93.9 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4
RPE
8 92.2 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68
7.5 90.7 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4 66.7
7 89.2 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68 65.3
6.5 87.8 85 82.4 79.9 77.4 75.1 72.3 69.4 66.7 64
6 86.3 83.7 81.1 78.6 76.2 73.9 70.7 68 65.3 62.6

Dip Reps
1 2 3 4 5 6 7 8 9 10
10 120.0 110.8 104.0 97.8 91.8 86.5 81.2 76.0 71.1 66.4
9.5 115.5 107.5 100.9 94.9 89.2 83.8 78.7 73.6 68.8 63.1
9 110.8 104.0 97.8 91.8 86.5 81.2 76.0 71.1 66.4 59.8
8.5 107.5 100.9 94.9 89.2 83.8 78.7 73.6 68.8 63.1 57.1
RPE
8 104.0 97.8 91.8 86.5 81.2 76.0 71.1 66.4 59.8 54.2
7.5 100.9 94.9 89.2 83.8 78.7 73.6 68.8 63.1 57.1 51.6
7 97.8 91.8 86.5 81.2 76.0 71.1 66.4 59.8 54.2 48.7
6.5 94.9 89.2 83.8 78.7 73.6 68.8 63.1 57.1 51.6 46.0
6 91.8 86.5 81.2 76.0 71.1 66.4 59.8 54.2 48.7 43.1

Pull up Reps
1 2 3 4 5 6 7 8 9 10
10 71.1 64.1 58.9 54.2 49.7 45.6 41.5 37.6 33.8 30.2
9.5 67.7 61.6 56.6 52.0 47.6 43.6 39.6 35.7 32.1 27.7
9 64.1 58.9 54.2 49.7 45.6 41.5 37.6 33.8 30.2 25.2
8.5 61.6 56.6 52.0 47.6 43.6 39.6 35.7 32.1 27.7 23.2
RPE
8 58.9 54.2 49.7 45.6 41.5 37.6 33.8 30.2 25.2 21.0
7.5 56.6 52.0 47.6 43.6 39.6 35.7 32.1 27.7 23.2 19.0
7 54.2 49.7 45.6 41.5 37.6 33.8 30.2 25.2 21.0 16.8
6.5 52.0 47.6 43.6 39.6 35.7 32.1 27.7 23.2 19.0 14.7
6 49.7 45.6 41.5 37.6 33.8 30.2 25.2 21.0 16.8 12.5

Squat Reps
1 2 3 4 5 6 7 8 9 10
10 202.5 193.4 186.7 180.6 174.8 169.5 164.2 159.2 154.3 149.6
9.5 198.0 190.1 183.7 177.8 172.1 166.9 161.8 156.7 152.1 146.4
9 193.4 186.7 180.6 174.8 169.5 164.2 159.2 154.3 149.6 143.2
RPE
 8.5 190.1 183.7 177.8 172.1 166.9 161.8 156.7 152.1 146.4 140.5
RPE
8 186.7 180.6 174.8 169.5 164.2 159.2 154.3 149.6 143.2 137.7
7.5 183.7 177.8 172.1 166.9 161.8 156.7 152.1 146.4 140.5 135.1
7 180.6 174.8 169.5 164.2 159.2 154.3 149.6 143.2 137.7 132.2
6.5 177.8 172.1 166.9 161.8 156.7 152.1 146.4 140.5 135.1 129.6
6 174.8 169.5 164.2 159.2 154.3 149.6 143.2 137.7 132.2 126.8
 11 12
70.7 68
69.4 66.7
68 65.3
66.7 64 Dip 1RM 120
65.3 62.6 % Pull up 1RM 71.125
64 61.3 Squat 1RM 202.5
62.6 59.9 Bodyweight 85.5
61.3 58.6
59.9 57.2

11 12
59.8 54.2
57.1 51.6
54.2 48.7
51.6 46.0
48.7 43.1 KG
46.0 40.5
43.1 37.6
40.5 34.9
37.6 32.0

11 12
25.2 21.0
23.2 19.0
21.0 16.8
19.0 14.7
16.8 12.5 KG
14.7 10.5
12.5 8.3
10.5 6.3
8.3 4.1

11 12
143.2 137.7
140.5 135.1
137.7 132.2

KG
135.1 129.6
132.2 126.8 KG
129.6 124.1
126.8 121.3
124.1 118.7
121.3 115.8
Timestamp Preferred SL formatHow many days a we
Preferred lift variat
### Pull/Dip/Squat 3 Paused
### Pull/Dip/Muscle up 5 Paused
### Pull/Dip/Muscle up 5 Paused
### Pull/Dip/Squat 5 Banded
### Pull/Dip 4 Paused
### Pull/Dip/Squat 5 Paused
### Pull/Dip/Squat 4 Paused
### Pull/Dip/Muscle up 5 Paused
### Pull/Dip/Muscle up 4
### Pull/Dip 3 Paused
### Pull/Dip 4 Banded
### Pull/Dip/Muscle up 4 Paused
### Pull/Dip/Muscle up 5 Tempo
### Pull/Dip/Squat 3 Paused
### Pull/Dip 6 Tempo
### Pull/Dip/Squat 3 Paused
### Pull/Dip/Squat 3 Paused
### Pull/Dip/Squat 3 Paused
### Pull/Dip 5 Paused
###
### Pull/Dip/Muscle up 6 Paused
### Pull/Dip/Squat 3 Paused
### Pull/Dip/Muscle up 5 Tempo
### Pull/Dip/Muscle up 3 Paused
### Pull/Dip/Muscle up 4-5 Tempo
### Pull/Dip 4 Tempo
### Pull/Dip/Squat 4 Paused
### Pull/Dip/Muscle up 4 Paused
### Pull/Dip/Squat 3 Paused
### Pull/Dip 6 Paused
### Pull/Dip/Squat 3 Paused
###
### Pull/Dip/Muscle up 4 Banded
### Pull/Dip 3 Paused
### Pull/Dip/Squat 3 Paused
### Pull/Dip 3 Paused
### Pull/Dip 3 Paused
### Pull/Dip/Squat/Dead 3 Tempo
8/1/2023 7:33:30 Pull/Dip/Squat 5 Tempo
### Pull/Dip/Muscle up 3 Paused
 ### Pull/Dip/Muscle up 5 Banded
### Pull/Dip/Squat 5 Tempo
9/2/2023 9:50:36 Pull/Dip/Muscle up 6 Paused
### Pull/Dip/Muscle up 4 Paused
### Pull/Dip/Squat 5 Tempo
### Pull / Dip / Squat a2 to 3 Tempo
### Pull/Dip/Muscle up 4 Tempo
Years training SL Previous training e Have you competedThoughts on the pr
Less than 1 year Powerlifting Yes
1-2 years Calisthenics Hope to in the future
Less than 1 year Calisthenics Hope to in the futu I feel that the program should not add chin
1-2 years Bodybuilding No
1-2 years Powerlifting No
Less than 1 year Calisthenics A good one
2-3 years Calisthenics Hope to in the futu Thanks for your programs !
1-2 years Calisthenics Hope to in the futu Organization
Less than 1 year Bodybuilding No
1-2 years Bodybuilding Hope to in the future
Less than 1 year Bodybuilding Yes
Less than 1 year Bodybuilding Hope to in the future
Less than 1 year Bodybuilding Hope to in the futu interesting if they could create a program f
pulls dips squats
Less than 1 year streetlifter Hope to in the futu
Less than 1 year Gym Hope to in the futu Im not sure
Less than 1 year Bodybuilding No
Less than 1 year Bodybuilding No
Less than 1 year Bodybuilding No
1-2 years Calisthenics No

1-2 years Bodybuilding No

Less than 1 year Bodybuilding Hope to in the future
Over 3 years Calisthenics Yes
1-2 years Calisthenics Hope to in the future
Less than 1 year Calisthenics Hope to in the future
Over 3 years Calisthenics No
Less than 1 year Bodybuilding Hope to in the future
Less than 1 year swimming Hope to in the futu a lot i hope that m
Less than 1 year Powerlifting No
Less than 1 year Calisthenics No Good
1-2 years Bodybuilding No

Less than 1 year Powerlifting No MUY DESAFIANTES

Less than 1 year Calisthenics No
Over 3 years Calisthenics Hope to in the future
Less than 1 year Powerlifting Yes
Less than 1 year Bodybuilding Hope to in the future
Less than 1 year Calisthenics No f
1-2 years Calisthenics No
1-2 years Calisthenics No
1-2 years Calisthenics No Structure my traini
1-2 years Bodybuilding Hope to in the future
Over 3 years Calisthenics Yes Work smart
Over 3 years Calisthenics No 5x5
Less than 1 year Calisthenics No
Less than 1 year Calisthenics No
1-2 years Bodybuilding No
 Where did you find this? Would you like to receive emails about new and potential upda

t the program should not add chin up as an accessory and should increase the frequency of the compound mov

or your programs !

ng if they could create a program for intermediate athletes with strength and aesthetic goals, and if they could,

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AFIANTES

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mails about new and potential updates?

he frequency of the compound movement to 2x

aesthetic goals, and if they could, also how to combine streetlifting with calisthenics skills like front lever and p
sthenics skills like front lever and planche