Strength 2023 1

Strength 1
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Date Date
Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Back squat 90 1 8 75% 85 680 5 4 50 50 1000 5 4 50 50 1000 5 4 50 50 1000 5 4 50 50 1000 Back squat 90 3 5 85% 0 0 0 5 4 50 50 1000 0
Bench press 3 5 85% 0 0 0 0 0

Deadlift 3 5 75% 0 0 0 0 0
Shoulder Press 3 8 30% 0 0 0 0 0
Walking lunges 3 8 20% 0 0 0 0 0
chin up 3 8 0 0 0 0 0
Bench press 3 8 75% 0 0 0 0 0 hip flexor 3 8 0 0 0 0 0
Deadlift 3 8 55% 0 0 0 0 0
Shoulder Press 3 8 30% 0 0 0 0 0
Walking lunges 3 8 20% 0 0 0 0 0 Adductor 3 8 0 0 0 0 0
chin up 3 8 0 0 0 0 0 Calf raise 3 10 0 0 0 0 0
hip flexor 3 8 0 0 0 0 0 0 0 0 0
Adductor 3 8 0 0 0 0 0 0 0 0 0 0
Calf raise 3 10 0 0 0 0 0 Session Volume 0 0 50 0% 0
0 0 0 0 Session RPE 7 8 7
0 0 0 0 0 Session Duration 120
Session Volume 680 1000 1000 1000 1000 Session Load 840 0 #VALUE! #VALUE! #VALUE!
Session RPE 6 Strength2
Session Duration 120 Week 6 Week 7 Week 8 Week 9 Week 10
Session Load 720 0 0 0 0 16/08/2023
Strength 2 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Week 1 Week 2 Week 3 Week 4 Week 5 0 0 0 5 4 50 50 1000
Date
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
5 4 50 50 1000 0 0 5 4 50 50 1000 5 4 50 50 1000 0
0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session Volume 1000 0 50 50 0 0
Session RPE 5 0
Session Duration 100 0
Session Load 500 0 0 0 0 0
Strength 3 0 0 0 0 0
Week 1 Week 2 Week 3 Week 4 Week 5 0
Date 0
Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 Session Volume 0 0 0 0 0
0 0 0 0 0 Session RPE 7 9 8
0 0 0 0 0 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

0 0 0 0 0 Strength 3
Session Volume 0 0 0 0 0 Week 1 Week 2 Week 3 Week 4 Week 5
Session RPE Date
Session Duration Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
Session Load 0 0 0 0 0 0 0 0 0 0
Week 1 Week 2 Week 3 Week 4 Week 5 0 0 0 0 0
Date 0 0 0 0 0
hybrid 3 5 DB 15 225 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 Session Volume 0 0 0 0 0
0 0 0 0 0 Session RPE
0 0 0 0 0 Session Duration
0 0 0 0 0 Session Load 0 0 0 0 0
Session Volume 0 0 0 0 0 Week 1 Week 2 Week 3 Week 4 Week 5
Session RPE Date
Session Duration Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
Session Load 0 0 0 0 0 hybrid 3 5 DB 15 225 0 0 0 0
Weekly Volume 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session Volume 0 0 0 0 0
Session RPE
Session Duration
Session Load 0 0 0 0 0
Weekly Volume 0 0 0 0 0
Strength 1
Date Date
Back squat 90 3 8 75% 50 1200 chin up 3 6 50 900 Back squat 3 8 50 50 1200 5 4 50 50 1000 3 feet
Bulgarian split squat +Fast 6 40% 0 Back squat 90 3 5 85% 0 3 leg box Jump 6
Bulgarian split squat +single 30% 0 Front squat +jump 3 5 60% 0 side step up 3 6 30% 50 900 shovel squat 3 8 0
Bench press 3 8 75% 0 dumbbell branch 3 10 0 Incline Bench press 3 8 0 0 Landmine press 3 6 45% 0 landmine press +throws 3 6 50% 3
Incline bench press+throws 5 75% landmine press 3 6 50% landmine press 3 8
Deadlift 3 8 55% 0 Deadlift 3 8 60% 0 Single Leg Deadlift 3 8 0 0 single leg dead lift + hops3 6 30% 0 single leg deadlift 3 6 30% single leg deadlift 3 8 35% Step-Up 3 6 30% 3
reverse Lunge to wood chop 8
Shoulder Press 3 8 30% 0 Shoulder Press 3 8 33% 0 Shoulder Press 3 8 0 0 bend row 3 6 75% 0 Bench press 3 5 85% 0 chin up 3 6 0 iytw 3 10 0 chinup 3 6 0 pulse push up 3 8 0
Walking lunges 3 8 20% 0 Walking lunges 3 8 25% 0 Walking lunges 3 8 0 0 Nordic hamstring curl 3 6 0 Deadlift 3 5 75% 0 Step-Up 3 6 20 0 cossack squat+bound 3 5 40% 0 hip thrust 3 6 90% 0 pulse deadlift 3 8 0
chin up 3 8 0 chin up 3 8 0 chin up 3 8 0 0 Calf raise 3 10 0 Shoulder Press 3 8 30% 0 Calf raise 3 10 0 shoulder lat raise 3 8 0 palloff press 3 10 0 side throws med ball 3 8 0
hip flexor 3 8 0 hip flexor 3 8 0 hip flexor 3 8 0 0 palloff press 3 10 0 Walking lunges 3 8 20% 0 0 Hip-Thrust 3 5 85% 0 Calf raise 3 12 0 0
Adductor 3 8 0 Adductor 3 8 0 Adductor 3 8 0 0 Copenhagen Plank 3 0 chin up 3 8 0 0 Calf raise 3 10 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 Calf raise 3 10 0 0 0 hip flexor 3 8 0 0 palloff press 3 10 0 0 0
0 0 0 0
0 0 0 0 0
Session Volume 1200 900 1200 1000 0 Adductor 3 8 0 0 0 0 0
Session RPE 6 Calf raise 3 10 0 0 0 0 0
Session Duration 120 0 0 0 0
Session Load 720 0 0 0 0 0 0 0 0 0
Strength 2 Session Volume 0 0 200% 0% 0
Week 1 Week 2 Week 3 Week 4 Week 5 Session RPE 7 8 7
16/08/2023 Session Duration 120
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Session Load 840 0 #VALUE! #VALUE! #VALUE!
Palloff Press 30 3 8 20.41 489.84 0 50 0 0 5 4 50 50 1000 3 feet
Bulgarian split squat +Fast 6 50 50 900 Strength2
Leg extension 30 3 10 40.82 1224.6 Incline bench Press 3 8 40 960 0 0 0 Landmine press 3 6 0 Week 6 Week 7 Week 8 Week 9 Week 10
Bench press 45 3 8 70% 40 960 chin up 3 6 5 90 0 0 0 single leg dead lift + hops3 6 0 16/08/2023
leg press 45 3 10 75% 40.82 1224.6 seated lat pull dow 3 8 34.2 820.8 0 0 0 bend row 3 6 0 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Arnold press 45 3 10 12.5 375 shoulder press 3 10 12.5 375 0 0 0 Nordic hamstring curl 3 6 0 0 0 0 5 4 50 50 1000
Hamstring curl 45 2 6 20.41 244.92 0 0 0 0 Callf raise 3 12 0
hamstring curl 1 6 27.22 163.32 0 0 0 0 palloff press 3 10 0
chin up 3 6 0 0 0 0 0 Copenhagen Plank 3 0 0
0 0 0 0 0 0
0 0 0 0 0
Session Volume 4682.28 0 50 50 0
Session RPE 5 0 0
Session Duration 100 0 0
Session Load 500 0 0 0 0 0 0 0 0
Strength 3 0 0 0 0
Week 1 Week 2 Week 3 Week 4 Week 5
Date
Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Session RPE 0 0 0 0 0
Session Duration Session Volume 0 0 0 0 0
Session Load 0 0 0 0 0 Session RPE 7 9 8
Strength 4 Session Duration 100
Week 1 Week 2 Week 3 Week 4 Week 5 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Date Strength 3
Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Week 1 Week 2 Week 3 Week 4 Week 5
hybrid 3 5 DB 15 225 0 0 0 0 Date
0 0 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Session Load 0 0 0 0 0 Session RPE
Weekly Volume 0 0 0 0 0 Session Duration
Strength 4
Date
Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date
Back squat 90 3 8 75% 50 1200 chin up 3 6 50 900 Back squat 3 8 50 50 1200 5 4 50 50 1000 Full back squad 3 10 40% 40 1200 Back squat 90 3 10 85% 60 1800 1 leg box Jump10
Bulgarian split squat +single 30% 40 400 Front squat +jump 3 5 60% 0 side step up 3 6 30% 50 900 shovel squat 3 10 10 900
Front squat +jump landmine press 3 6 50% landmine press 3 20 30 600
1 10 45 450 3
Incline bench press+throws 5 75% Step-Up 3 6 30% 3
reverse Lunge to wood chop 10 10 900
1 10 50 500 single leg deadlift 3 8 35% chinup 3 6 pulse push up 3 15 30 540
Bench press 3 8 75% 0 dumbbell branch 3 10 0 Incline Bench press 3 8 0 0 Bench press 1 8 45% 40 320 landmine press +throws 3 10 50% 30 900 iytw 3 10 hip thrust 3 6 90% pulse deadlift 3 15 12 225
Bench press 1 10 30 300 single leg deadlift 3 10 30% 20 600 cossack squat+bound 3 5 40% palloff press 3 10 side throws med ball 3 12 5 0
Bench press 1 10 30 0 Bench press 3 10 85% 40 1200 chin up 3 6 62 1116 shoulder lat raise 3 8 0 Calf raise 3 12 0 0
Deadlift 3 8 55% 0 Deadlift 3 8 60% 0 Single Leg Deadlift 3 8 0 0 Adductor 3 10 30% 4 120 Deadlift 3 10 75% 60 1800 Step-Up 3 20 20 30 1800 Hip-Thrust 3 5 85% 0 0 0
Shoulder Press 3 8 30% 0 Shoulder Press 3 8 33% 0 Shoulder Press 3 8 0 0 Shoulder Press 1 10 75% 20 0 Shoulder Press 3 10 30% 20 600 Calf raise 3 10 110 3300 Calf raise 3 10 0 0 0
Shoulder Press 2 10 15 Walking lunges 3 10 20% 20 600 0 palloff press 3 10 0 0 0
Walking lunges 3 8 20% 0 Walking lunges 3 8 25% 0 Walking lunges 3 8 0 0 Normal plank 2 10 15 300 chin up 3 6 1116 0 0 0 0
chin up 3 8 0 chin up 3 8 0 chin up 3 8 0 0 chin up 3 6 62 1116 hip flexor 3 8 62 #REF! 0 0 0 0
hip flexor 3 8 0 hip flexor 3 8 0 hip flexor 3 8 0 0 Dead lift 3 10 40 1200
Adductor 3 8 0 Adductor 3 8 0 Adductor 3 8 0 0 Bend row 3 10 25 750
Calf raise 3 10 0 Calf raise 3 10 0 Calf raise 3 10 0 0 Calf raise 1 10 100 0 Adductor 3 8 0 0 0 0 0
Calf raise 1 10 70 0 Calf raise 3 10 0 0 0 0 0
Calf raise 1 10 70 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 Session Volume #REF! 9066 200% 0% 0
Session Volume 1200 900 1200 1000 0 Session RPE 7 8 7
Session RPE 6 Session Duration 120
Session Duration 120 Session Load 840 0 #VALUE! #VALUE! #VALUE!

Session Load 720 0 0 0 0 Strength2
Strength 2 Week 6 Week 7 Week 8 Week 9 Week 10
Week 1 Week 2 Week 3 Week 4 Week 5 16/08/2023
16/08/2023 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL 0 0 0 5 4 50 50 1000
Palloff Press 30 3 8 20.41 489.84 0 50 0 0 5 4 50 50 1000 Front squat 2 10 3 40 800
Front squat 1 10 50 500
Leg extension 30 3 10 40.82 1224.6 Incline bench Press 3 8 40 960 0 0 0 Incline bench Press 3 8 3 40 960 0
Bench press 45 3 8 70% 40 960 chin up 3 6 5 90 0 0 0 deadlift 2 10 3 50 1000 0
Deadlift 1 10 60 600
leg press 45 3 10 75% 40.82 1224.6 seated lat pull dow 3 8 34.2 820.8 0 0 0 bend row 1 10 3 40 400
bend row 2 10 50 200 0 0
Arnold press 45 3 10 12.5 375 shoulder press 3 10 12.5 375 0 0 0 side lunges 3 20 3 14 6000 0 0
Hamstring curl 45 2 6 20.41 244.92 0 0 0 0 hip thrust 3 10 3 2 60 0 0 0 0
hamstring curl 1 6 27.22 163.32 0 0 0 0 hip flexor 3 10 3 2 60 0 0 0 0
chin up 3 6 0 0 0 0 0 adductor 3 10
0 0 0 0 Calf raise 3 10 3 100 3000
0 0 0 0 Chin-ups 3 6 0
Session Volume 4682.28 0 50 458 0 0
Session RPE 5 0
Session Duration 100 0
Session Load 500 0 0 0 0 0 0 0 0 0
Strength 3 0
Date 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 Session Volume 0 0 0 0 0
0 0 0 0 0 Session RPE 7 9 8
0 0 0 0 0 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

0 0 0 0 0 Week 1 Week 2 Week 3 Week 4 Week 5
Session Volume 0 0 0 0 0 Date
Session RPE Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
Session Load 0 0 0 0 0 0 0 0 0 0
Date 0 0 0 0 0
hybrid 3 5 DB 15 225 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 Session Volume 0 0 0 0 0
0 0 0 0 0 Session Load 0 0 0 0 0
Session Volume 0 0 0 0 0 Date
Session RPE Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
Session Duration hybrid 3 5 DB 15 225 0 0 0 0
Session Load 0 0 0 0 0 0 0 0 0 0
Weekly Volume 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date
Back squat 90 3 8 75% 50 1200 Back squat 3 8 78% 50 1200 Back squat 3 8 50 50 1200 5 4 50 50 1000 3 feet
1 6 14
1 6 16
Bench press 3 8 75% 0 Bench press 3 8 78% 0 Incline Bench press 3 8 0 0 Landmine press 3 6 45% 0 landmine press +throws 3 6 50% 15 3
Incline bench press+throws 5 75% landmine press 3 6 50% 15 landmine press 3 8 10
Deadlift 3 8 55% 0 Deadlift 3 8 60% 0 Single Leg Deadlift 3 8 0 0 single leg dead lift + hops3 6 30% 0 single leg deadlift 3 6 30% 30 single leg deadlift 3 8 35% Step-Up 3 6 30% 12 1
reverse Lunge to wood chop 8 30
1 6 34
1 6 34
Shoulder Press 3 8 30% 0 Shoulder Press 3 8 33% 0 Shoulder Press 3 8 0 0 bend row 3 6 75% 0 Bench press 45 3 5 85% 25 375 chin up 3 6 5 90 iytw 3 10 0 chinup 3 6 0 pulse push up 3 8 0
Walking lunges 3 8 20% 0 Walking lunges 3 8 25% 0 Walking lunges 3 8 0 0 Nordic hamstring curl 3 6 0 Deadlift 45 3 5 75% 85 1275 Step-Up 3 6 20 30 540 cossack squat+bound 3 5 40% 0 hip thrust 3 6 90% 70 1260 pulse deadlift 3 8 70 1680
chin up 3 8 0 chin up 3 8 0 chin up 3 8 0 0 Calf raise 3 10 0 Shoulder Press 45 3 8 30% 24 576 Calf raise 3 10 70 2100 shoulder lat raise 3 8 0 palloff press 1 10 20.41 #REF! side throws med ball 3 8 20.41 489.84
2 10 27.22 2 10
hip flexor 3 8 0 hip flexor 3 8 0 hip flexor 3 8 0 0 palloff press 3 10 0 Walking lunges 45 3 8 20% 20 480 0 Hip-Thrust 3 5 85% 0 Calf raise 3 12 70 2520 Calf raise 3 12 70 2520
Adductor 3 8 0 Adductor 3 8 0 Adductor 3 8 0 0 Copenhagen Plank 3 0 chin up 30 3 8 5 120 0 Calf raise 3 10 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 Calf raise 3 10 0 0 0 hip flexor 35 3 8 13 312 0 palloff press 3 10 0 0 0
0 0 0 0
0 0 0 0 0
Session Volume 1200 1200 1200 1000 0 Adductor 40 3 8 20 480 0 0 0 0
Session RPE 6 Calf raise 30 3 10 60 1800 0 0 0 0
Session Load 720 0 0 0 0 0 0 0 0 0
Strength 2 Session Volume 5418 3270 200% 0 0
Front squat 3 8 65% 50 1200 Front squat 3 8 65% 50 1200 0 5 4 50 50 1000 3 feet
Incline bench Press 3 8 65% 0 Incline bench Press 3 8 65% 0 0 0 Landmine press 3 6 0 Week 6 Week 7 Week 8 Week 9 Week 10
deadlift 3 8 70% 0 deadlift 3 8 70% 0 0 0 single leg dead lift + hops3 6 0 16/08/2023
bend row 3 8 75% 0 bend row 3 8 75% 0 0 0 bend row 3 6 0 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
side lunges 3 8 15% 0 side lunges 3 8 15% 0 0 0 Nordic hamstring curl 3 6 0 0 0 0 5 4 50 50 1000
hip thrust 3 8 85% 0 hip thrust 3 8 85% 0 0 0 Callf raise 3 12 0
hip flexor 3 10 0 hip flexor 3 10 0 0 0 palloff press 3 10 0
adductor 3 10 0 adductor 3 10 0 0 0 Copenhagen Plank 3 0 0
Calf raise 3 10 0 Calf raise 3 10 0 0 0 0 0
0 0 0 0 0
Session RPE 5 0 0
Session Load 500 0 0 0 0 0 0 0 0
Strength 3 0 0 0 0
Date
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Date Strength 3
hybrid 3 5 DB 15 225 0 0 0 0 Date
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
14/08/2023 Date
Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Wt VOL Exercise Set Reps Load Wt VOL
Bulgarian split squat +Fast 6 40% 40 240 Back squat 90 3 5 85% 0 0 Front squat +jump 3 5 60% 0 side step up 3 6 30% 24 432 shovel squat 3 8 0
1 feet
Bulgarian split squat +Fast 6 45 270 3
Incline bench press+throws 5 75% landmine press 3 6 50% 35 630 landmine press 3 8
1 feet
Bulgarian split squat +Fast 6 58 348 single leg deadlift 3 8 35% step up 3 8 30% 24 576 3
Back squat 2 8 78% 100 1600 Incline Bench press 3 8 Landmine press 3 6 27.5 495 Bench press 3 5 85% 0 0 iytw 3 10 0 chin up 3 6 0 pulse push up 3 8 0
Bench press 3 8 75% 45 1080 Bench press 2 8 78% 42 672 Single Leg Deadlift 3 8 0 single leg dead lift + hops3 6 27.5 495 Deadlift 3 5 75% 0 0 cossack squat+bound 3 5 40% 0 hip thrust 3 6 90% 90 1620 pulse deadlift 3 8 0
bend row 3 6 75% 40 720 Shoulder Press 3 8 30% 0 0 shoulder lat raise 3 8 0 palloff press 3 10 27.22 816.6 side throws med ball 3 8 0
0 Nordic hamstring curl 3 6 0 Walking lunges 3 8 20% 0 0 Hip-Thrust 3 5 85% 0 Calf raise 3 12 120 4320 0
Bench press 1 8 78% 45 360 Shoulder Press 3 8 Calf raise 3 10 130 3900 chin up 3 8 0 0 Calf raise 3 10 0 0 0
Deadlift 3 8 55% 75 Deadlift 1 8 60% 80 2880 Walking lunges 3 8 0 palloff press 3 10 8 240 hip flexor 3 8 0 0 palloff press 3 10 0 0 0
Deadlift 1 8 60% 85 680 chin up 3 8 0 Copenhagen Plank 3 0
Deadlift 1 8 60% 95 760 hip flexor 3 8 0 0
Shoulder Press 3 8 30% 15 360 Shoulder Press 3 8 33% 20 480 Adductor 3 8 0 0 0 Adductor 3 8 0 0 0 0 0
Walking lunges 3 8 20% 28 672 Walking lunges 3 8 25% 32 768 Calf raise 3 10 0 0 0 Calf raise 3 10 0 0 0 0 0
chin up 3 8 0 chin up 3 8 0 0 0 0 0 0 0 0
hip flexor 3 8 16 384 hip flexor 3 8 20 480 0 0 0 0 0 0 0
Adductor 3 8 13.61 326.64 Adductor 3 8 4 96 0 Session Volume 0 0 200% Session Volume 8394.6
Calf raise 3 10 110 3300 Calf raise 2 10 110 2200 0 0 Session RPE 7 8 Session RPE 7
Calf raise 1 10 120 1200 0 Session Duration 120 Session Duration

Nordic 3 6 Session Load 840 0 #VALUE! Session Load #VALUE!
0 0 0 0 Strength2
Session Volume 8282.64 12896 1200 1000 6708 16/08/2023
Session RPE 6 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Session Duration 120 0 0 0 side step up 3 6 30% 28 504
Session Load 720 0 0 0 0 landmine press 3 6 50% 35 630
Strength 3 step up 3 8 30% 30 720
Week 1 Week 2 Week 3 Week 4 Week 5 0 chin up 3 6
16/08/2023 0 hip thrust 3 10 90% 90 2700
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL palloff press 3 10 27.22 816.6
Front squat 3 8 65% 60 1440 Front squat 1 8 65% 60 480 0 0 5 4 50 50 1000 3 feet
Bulgarian split squat +Fast 10 50 40 1200 Calf raise 3 12 120 4320
Front squat 1 8 60 480 Landmine press 3 8 30 720 0 0
Front squat 1 8 65 520 single leg dead lift + hops3 6 35 630 0 0
0 bend row 3 10 45 1350 0 0 0 0
chin up 3 5 0 Nordic hamstring curl 3 6 0 0 0 0
Incline bench Press 3 8 65% 34 816 Incline bench Press 3 10 65% 34 1020 0 0 0 Callf raise 3 12 130 4680
deadlift 3 8 70% 80 1920 deadlift 3 8 70% 95 2280 0 0 0 palloff press 3 10 4 120
deadlift 100 Copenhagen Plank 3 0
bend row 3 8 75% 45 1080 bend row 3 10 75% 45 1350 0 0 0 0 0
side lunges 3 8 15% 17.5 420 side lunges 3 8 15% 17.5 420 0 0 0 0 0
hip thrust 3 8 85% 90 2160 hip thrust 1 8 85% 90 720 0 0 0 0 0
hip thrust 1 8 95 760 0 0 0 0 0
hip thrust 1 8 100 800 0
hip flexor 2 10 8 160 hip flexor 3 10 20 600 0 0 0 0 0
hip flexor 2 10 8 160 adductor 3 10 6 180 0 0 0 0 0 0
hip flexor 1 10 10 100 Calf raise 3 10 120 3600 0 0 0 0 0 0
adductor 3 10 13.6 408 0 0 0 0 0 0 0 0 0 0
Calf raise 3 10 110 3300 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 11964 Session Volume 13210 50 214 0 0 0 0 0 0
Session RPE 5 Session RPE Session Volume 0 0 0 Session Volume 9690.6 0
Session Duration 100 Session Duration Session RPE 7 9 Session RPE 8
Session Load 500 Session Load 0 0 0 Session Duration 100 Session Duration
Strength 3 Session Load #VALUE! #VALUE! #VALUE! Session Load #VALUE!
Week 1 Week 2 Week 3 Week 4 Week 5 Strength 3
Date Week 1 Week 2 Week 3 Week 4 Week 5
Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Date
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Session RPE Session Volume 0 0 0 0 0
Session Duration Session RPE
Session Load 0 0 0 0 0 Session Duration
Strength 4 Session Load 0 0 0 0 0
hybrid 3 5 DB 15 225 0 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
0 0 0 0 0 hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Weekly Volume 0 0 0 0 0 Session Load 0 0 0 0 0
Strength 1
Date Date
Back squat 90 3 8 75% 50 1200 Back squat 3 8 78% 50 1200 5 4 50 50 1000 5 4 50 50 1000 3 feet
Bulgarian split squat +single 30% 10 180 Front squat +jump 3 5 60% 0 side step up 3 6 30% 50 900 shovel squat 3 8 0
10 landmine press 3 6 50% landmine press 3 8
10 Step-Up 3 6 30% 3
Bench press 3 8 75% 0 Bench press 3 8 78% 0 0 0 Landmine press 3 6 45% 0 landmine press +throws 3 6 50% 10 3
Incline bench press+throws 5 75% chinup 3 6 pulse push up 3 8
10 hip thrust 3 6 90% pulse deadlift 3 8
10 palloff press 3 10 side throws med ball 3 8
Deadlift 3 8 55% 0 Deadlift 3 8 60% 0 0 0 single leg dead lift + hops3 6 30% 0 single leg deadlift 3 6 30% 6 single leg deadlift 3 8 35% Calf raise 3 12 Calf raise 3 12
6
6
Shoulder Press 3 8 30% 0 Shoulder Press 3 8 33% 0 0 0 bend row 3 6 75% 0 Bench press 3 5 85% 0 chin up 3 6 0 iytw 3 10 0 0 0
Walking lunges 3 8 20% 0 Walking lunges 3 8 25% 0 0 0 Nordic hamstring curl 3 6 0 Deadlift 3 5 75% 0 Step-Up 3 6 20 10 180 cossack squat+bound 3 5 40% 0 0 0
12
12
chin up 3 8 0 chin up 3 8 0 0 0 Calf raise 3 10 0 Shoulder Press 3 8 30% 0 Calf raise 3 10 15 450 shoulder lat raise 3 8 0 0 0
15
15
hip flexor 3 8 0 hip flexor 3 8 0 0 0 palloff press 3 10 0 Walking lunges 3 8 20% 0 0 Hip-Thrust 3 5 85% 0 0 0
Adductor 3 8 0 Adductor 3 8 0 0 0 Copenhagen Plank 3 0 chin up 3 8 0 0 Calf raise 3 10 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 0 0 0 hip flexor 3 8 0 0 palloff press 3 10 0 0 0
0 0 0 0
0 0 0 0 0
Session Volume 1200 1200 1000 1000 0 Adductor 3 8 0 0 0 0 0
Session Load 720 0 0 0 0 0 0 0 0 0
Strength 2 Session Volume 0 810 200% 0% 0
Front squat 3 8 65% 50 1200 Front squat 3 8 65% 50 1200 0 5 4 50 50 1000 5 4 50 50 1000 Strength2
Incline bench Press 3 8 65% 0 Incline bench Press 3 8 65% 0 0 0 0 Week 6 Week 7 Week 8 Week 9 Week 10
deadlift 3 8 70% 0 deadlift 3 8 70% 0 0 0 0 16/08/2023
bend row 3 8 75% 0 bend row 3 8 75% 0 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
side lunges 3 8 15% 0 side lunges 3 8 15% 0 0 0 0 0 0 0 5 4 50 50 1000
hip thrust 3 8 85% 0 hip thrust 3 8 85% 0 0 0 0
hip flexor 3 10 0 hip flexor 3 10 0 0 0 0
adductor 3 10 0 adductor 3 10 0 0 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 0 0 0 0
0 0 0 0 0
Session RPE 5 0 0
Session Load 500 0 0 0 0 0 0 0 0
Strength 3 0 0 0 0
Date
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Date Strength 3
hybrid 3 5 DB 15 225 0 0 0 0 Date
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date
Dumbbell Bench Press 90 3 10 10 300 Chin up 3 6 0 Back squat 3 8 50 50 1200 5 4 50 50 1000 3 feet
Bulgarian split squat +single 30% 15 270 Front squat +jump 3 5 60% 15 225 side step up 2 6 30% 10 120 side step up 2 6 12
1 6 14
1 6 14 landmine press 3 8 10
Tricep Extension 3 8 12.5 300 Dumbbell Bench Press 3 10 15 450 Incline Bench press 3 8 0 0 Landmine press 3 6 45% 0 landmine press +throws 3 6 50% 10 3
Incline bench press+throws 5 75% 45 landmine press 2 6 50% 10 step up 3 8 30
1 6 15 chin up 3 8
Chin up 3 6 0 Deadlift 3 8 60% 0 Single Leg Deadlift 3 8 0 0 single leg dead lift + hops3 6 30% 0 single leg deadlift 3 6 30% 24 single leg deadlift 1 10 35% 12 Step-Up 3 6 30% 10 hip thrust 3 8
1 8 14 chinup 3 6 palloff Press 3 8
1 6 16 hip thrust 3 6 90% 70 Calf raise
Shoulder Press 3 10 10 300 Shoulder Press 3 8 33% 0 Shoulder Press 3 8 0 0 bend row 3 6 75% 0 Bench press 45 3 5 85% 15 225 chin up 3 6 5 90 iytw 3 10 0.5 15 palloff press 1 10 20.41 204.1 0
2 10 27.22
Seated Lat pull down 3 10 5 150 Walking lunges 3 8 25% 0 Walking lunges 3 8 0 0 Nordic hamstring curl 3 6 0 Deadlift 45 3 5 75% 70 1050 Step-Up 3 6 20 30 540 cossack squat+bound 1 5 40% 20 100 Calf raise 3 12 70 2520 0
1 5 25
1 5 25
Incline Bench Press 3 6 34 612 chin up 3 8 0 chin up 3 8 0 0 Calf raise 3 10 0 Shoulder Press 45 3 8 30% 20 480 Calf raise 3 10 70 2100 shoulder lat raise 3 8 10 240 0 0
0 hip flexor 3 8 0 hip flexor 3 8 0 0 palloff press 3 10 0 Walking lunges 45 3 8 20% 15 360 0 Hip-Thrust 3 5 85% 70 1050 0 0
0 Adductor 3 8 0 Adductor 3 8 0 0 Copenhagen Plank 3 0 chin up 30 3 8 0 0 Calf raise 2 10 70 1400 0 0
1 10 80
0 Calf raise 3 10 0 Calf raise 3 10 0 0 0 hip flexor 35 3 8 13.61 326.64 0 palloff press 3 10 20.41 612.3 0 0
0 0 0 0
0 0 0 0 0
Session Volume 1662 450 1200 1000 0 Adductor 40 3 8 20.41 489.84 0 0 0 0
Session RPE 6 Calf raise 30 3 10 50 1500 0 0 0 0
Session Load 720 0 0 0 0 0 0 0 0 0
Strength 2 Session Volume 4431.48 3000 200% 52 0
Palloff Press 30 3 8 20.41 489.84 0 5 4 50 50 1000 3 feet
Leg Extension 30 3 10 40.82 1224.6 Incline bench Press 3 8 40 960 0 0 Landmine press 3 6 0 Week 6 Week 7 Week 8 Week 9 Week 10
Bench Press 45 3 8 70% 40 960 chin up 3 6 5 90 0 0 0 single leg dead lift + hops3 6 0 16/08/2023
Leg Press 45 3 10 75% 40.82 1224.6 Seated lat pull down 3 8 34.02 816.48 0 0 0 bend row 3 6 0 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Arnold Press 45 3 10 15% 12.5 375 bicep curl 3 10 20 600 0 0 0 Nordic hamstring curl 3 6 0 0 0 0 5 4 50 50 1000
Hamstring Curl 45 2 6 20.41 244.92 hamstring curl 3 8 0 0 0 0 Callf raise 3 12 0
Hamstring Curl 45 1 6 27.22 leg Extension 3 8 40.82 979.68 0 palloff press 3 10
Chin up 30 3 6 0 adductor 3 10 0 0 0 0 Copenhagen Plank 3 0 0
Calf raise 3 10 0 0 0 0 0 0
0 0 0 0 0
0 0 0 0
Session Volume 4518.96 0 50 50 0 0 0
Session RPE 5 0 0
Session Load #VALUE! 0 0 0 0 0 0 0 0
Strength 3
Date 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Session Duration Session RPE 7 9 8
Session Load 0 0 0 0 0 Session Duration 100
Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Strength 4 Strength 3
Date Date
Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
hybrid 3 5 DB 15 225 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 Session Volume 0 0 0 0 0
Session RPE Session RPE
Session Duration Session Duration
Session Load 0 0 0 0 0 Session Load 0 0 0 0 0
Weekly Volume 0 0 0 0 0 Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date
Bulgarian split squat +single 30% 0 Front squat +jump 3 5 60% 0 side step up 3 6 30% 50 900 shovel squat 3 8 0
Bench press 3 8 75% 50 1200 Bench press 3 8 78% 0 0 0 Landmine press 3 6 45% 0 landmine press +throws 3 6 50% 3
Deadlift 3 8 55% 75 1800 Deadlift 1 8 60% 90 720 0 0 single leg dead lift + hops3 6 30% 0 single leg deadlift 3 6 30% single leg deadlift 3 8 35% Step-Up 3 6 30% 3
Deadlift 1 8 90 720 bend row 3 6 75% 0 Bench press 3 5 85% 0 chin up 3 6 0 iytw 3 10 0 chinup 3 6 0 pulse push up 3 8 0
Deadlift 1 8 90 720 Nordic hamstring curl 3 6 0 Deadlift 3 5 75% 0 Step-Up 3 6 20 0 cossack squat+bound 3 5 40% 0 hip thrust 3 6 90% 0 pulse deadlift 3 8 0
Shoulder Press 3 8 30% 25 600 Shoulder Press 3 8 33% 24 576 0 0 Calf raise 3 10 0 Shoulder Press 3 8 30% 0 Calf raise 3 10 0 shoulder lat raise 3 8 0 palloff press 3 10 0 side throws med ball 3 8 0
Walking lunges 3 8 20% 30 720 Walking lunges 3 8 25% 40 960 0 0 palloff press 3 10 0 Walking lunges 3 8 20% 0 0 Hip-Thrust 3 5 85% 0 Calf raise 3 12 0 0
chin up 3 8 0 chin up 3 8 0 0 0 Copenhagen Plank 3 0 chin up 3 8 0 0 Calf raise 3 10 0 0 0
hip flexor 3 8 10 240 hip flexor 3 8 0 0 0 0 hip flexor 3 8 0 0 palloff press 3 10 0 0 0
Adductor 3 8 13.61 326.64 Adductor 3 8 0 0 0 0
0 0 0 0 Adductor 3 8 0 0 0 0 0
0 0 0 0 Calf raise 3 10 0 0 0 0 0
Session Volume 9386.64 8856 1000 1000 0 0 0 0
Session RPE 6 0 0 0 0 0
Session Duration 120 Session Volume 0 0 200% 0% 0
Week 1 Week 2 Week 3 Week 4 Week 5 Session Load 840 0 #VALUE! #VALUE! #VALUE!
16/08/2023 Strength2
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Week 6 Week 7 Week 8 Week 9 Week 10
Front squat 3 8 65% 70 1680 Front squat 3 8 65% 50 1200 0 5 4 50 50 1000 5 4 50 50 1000 16/08/2023
Incline bench Press 3 8 65% 0 Incline bench Press 3 8 65% 0 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
deadlift 3 8 70% 80 1920 deadlift 3 8 70% 0 0 0 0 0 0 0 5 4 50 50 1000
bend row 3 8 75% 50 1200 bend row 3 8 75% 0 0 0 0
side lunges 3 8 15% 0 side lunges 3 8 15% 0 0 0 0
hip thrust 3 8 85% 0 hip thrust 3 8 85% 0 0 0 0 0
hip flexor 3 10 0 hip flexor 3 10 0 0 0 0 0
adductor 3 10 0 adductor 3 10 0 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 0 0 0
0 0 0 0 0 0 0
Session Volume 27 0 50 50 0 0 0
Session Load #VALUE! 0 0 0 0
Strength 3
Date 0
pushup 3 15 0 0 0 0 0 0
chinup 3 6 0 0 0 0 0 0 0 0 0 0
benchpress 3 8 45 1080 0 0 0 0 0
pushback 3 8 0 0 0 0 0 0
biceps 3 10 25 750 0 0 0 0 0 0 0 0 0
triceps 3 10 0 0 0 0 0 0 0 0 0 0
shloder press 3 10 25 750 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session RPE Session RPE 7 9 8
Session Duration Session Duration 100
Session Load 0 0 0 0 0 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Date Date
hybrid 3 15 DB 15 675 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Weekly Volume 0 0 0 0 0 Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date
Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Back squat 90 3 8 75% 85 2040 Back squat 3 8 78% 50 1200 5 4 50 50 1000 5 4 50 50 1000 5 4 50 50 1000
Bench press 3 8 75% 40 960 Bench press 3 8 78% 0 0 0 0
Deadlift 3 8 55% 75 1800 Deadlift 3 8 60% 0 0 0 0
Shoulder Press 3 8 30% 20 480 Shoulder Press 3 8 33% 0 0 0 0
Walking lunges 3 8 20% 20 480 Walking lunges 3 8 25% 0 0 0 0
chin up 3 8 0 chin up 3 8 0 0 0 0
hip flexor 3 8 8 192 hip flexor 3 8 0 0 0 0
Adductor 3 8 6.8 163.2 Adductor 3 8 0 0 0 0
Calf raise 3 10 90 2700 Calf raise 3 10 0 0 0 0
0 0 0 0
0 0 0 0 0
Session Volume 274% 1200 50 50 0
Session RPE 6
Session Duration 120
Session Load #VALUE! 0 #VALUE! #VALUE! #VALUE!

Strength 2
16/08/2023
Front squat 3 8 65% 50 1200 0 0 5 4 50 50 1000 5 4 50 50 1000
Incline bench Press 3 8 65% 0 0 0 0 0
deadlift 3 8 70% injury 🤕 #VALUE! 0 0 0 0
bend row 3 8 75% 0 0 0 0 0
side lunges 3 8 15% 0 0 0 0 0
hip thrust 3 8 85% 0 0 0 0 0
hip flexor 3 10 0 0 0 0 0
adductor 3 10 0 0 0 0 0
Calf raise 3 10 0 0 0 0 0
0 0 0 0 0
Session RPE 5

Strength 3
Date
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date
Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Back squat 90 3 8 75% 112 2688 5 4 50 50 1000 5 4 50 50 1000 5 4 50 50 1000 5 4 50 50 1000
Bench press 3 8 75% 51 1224 0 0 0 0
Deadlift 3 8 55% 70 1680 0 0 0 0
Shoulder Press 3 8 30% 104 2496 0 0 0 0
walking lunges 3 8 20% 0 0 0 0 0
chin up 3 8 8.3 199.2 0 0 0 0
hip flexor 3 8 0 0 0 0 0
Adductor 3 8 0 0 0 0 0
Calf raise 3 10 120 3600 0 0 0 0
0 0 0 0
0 0 0 0 0
Session RPE 6

Strength 2
16/08/2023
Front squat 3 8 65% 50 1200 0 0 5 4 50 50 1000 5 4 50 50 1000
Incline bench Press 3 8 65% 22 528 0 0 0 0
deadlift 3 8 70% fast 70.Aftir 75 #VALUE! 0 0 0 0
bend row 3 8 75% 0 0 0 0 0
side lunges 3 8 15% 17.5 420 0 0 0 0
hip thrust 3 8 85% 0 0 0 0 0
hip flexor 3 10 0 0 0 0 0
adductor 3 10 0 0 0 0 0
Calf raise 3 10 0 0 0 0 0
0 0 0 0 0
Session RPE 5

Strength 3
Date
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date 11-9-2023 Date
Bulgarian split squat +Fast 6 40% 0 Back squat 90 1 10 85% 60 600 1 leg box Jump 6
Bulgarian split squat +single 30% 20 120 Front squat +jump 3 5 60% 0 side step up 3 6 30% 24 432 side step up 3 6 30% 28 504
28 30
28 30
1 20 3
Incline bench press+throws 5 75% landmine press 3 6 50% 30 landmine press 3 6 50% 32
32 32
32 35
1 25 single leg deadlift 3 8 35% Step-Up 3 6 30% 24 Step-Up 3 6 30% 54

24 58
28 58
1 8 50 400 1 10 60 landmine press +throws 1 6 50% 30 iytw 3 10 chinup 3 6 chinup 3 6
1 30 cossack squat+bound 3 5 40% hip thrust 3 6 90% 70 hip thrust 3 6 90% 70

70 90
70 90
1 32 shoulder lat raise 3 8 palloff press 3 10 40 palloff press 3 10 40

40 40
40 40
1 8 50 400 1 10 60 single leg deadlift 1 6 30% 24 Hip-Thrust 3 5 85% Calf raise 3 10 100 Calf raise 3 10 100
100 100
100 120
1 24 Calf raise 3 10
1 28 palloff press 3 10
Bench press 1 10 85% 45 450 chin up 3 6 0 0 0 0
1 10 45 Step-Up 3 6 20 24
24
30
1 10 45 Calf raise 3 10 80
Bench press 1 8 75% 40 320 Bench press 3 8 78% 0 0 0 Landmine press 3 6 45% 0 Deadlift 1 10 75% 60 600 80 0 0 0 0
1 10 60 80
1 10 60
1 8 40 320 Shoulder Press 1 10 30% 15 150 0 0 0 0
1 10 15
1 10 20
1 8 50 400 Walking lunges 1 10 20% 20 200 0 0 0 0
1 10 20
1 10 20
Deadlift 1 8 55% 55 440 Deadlift 3 8 60% 0 0 0 single leg dead lift + hops3 6 30% 0 chin up 1 10 0 0 0 0 0
1 10
1 8
1 8 55 hip flexor 1 10 0 0 0 0 0
1 8 55 1 10
Shoulder Press 1 8 30% 15 120 Shoulder Press 3 8 33% 0 0 0 bend row 3 6 75% 0 1 10
1 8 15 Adductor 1 10 0 0 0 0 0
1 10
1 10
1 8 20 Calf raise 1 12 30 360 0 0 0 0
Walking lunges 1 8 20% 16 128 Walking lunges 3 8 25% 0 0 0 Nordic hamstring curl 3 6 0 1 12 30 0 0 0 0
1 8 16 1 12 30 360 0 0 0 0
1 8 20 Session Volume 2720 120 200% 200% 0
1 8 Session RPE 7 8 7
chin up 1 8 0 chin up 3 8 0 0 0 Calf raise 3 10 0 Session Duration 120
1 8 Session Load 840 0 #VALUE! #VALUE! #VALUE!

1 8 Strength2
hip flexor 1 8 30 240 hip flexor 3 8 0 0 0 palloff press 3 10 0 Week 6 Week 7 Week 8 Week 9 Week 10
1 30 16/08/2023
1 30 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Adductor 1 8 30 240 Adductor 3 8 0 0 0 Copenhagen Plank 3 0 0 0 0 5 4 50 50 1000
30
30 0
1 10 35 0 0 0 0
1 10 35 350 0 0 0 0
0 0
Session Volume 1200 50 190% 0 0 0
Strength 2
16/08/2023 0
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL 0
Front squat 3 8 65% 50 1200 Front squat 3 8 65% 50 1200 0 5 4 50 50 1000 5 4 50 50 1000 0
Incline bench Press 3 8 65% 0 Incline bench Press 3 8 65% 0 0 0 0 0 0 0 0 0
deadlift 3 8 70% 0 deadlift 3 8 70% 0 0 0 0 0
bend row 3 8 75% 0 bend row 3 8 75% 0 0 0 0 0
side lunges 3 8 15% 0 side lunges 3 8 15% 0 0 0 0 0 0 0 0 0
hip thrust 3 8 85% 0 hip thrust 3 8 85% 0 0 0 0 0 0 0 0 0
hip flexor 3 10 0 hip flexor 3 10 0 0 0 0 0 0 0 0 0
adductor 3 10 0 adductor 3 10 0 0 0 0 0 0 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session RPE 5 Session RPE 7 9 8
Session Duration 100 Session Duration 100
Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Date Date
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Date Date
hybrid 3 5 DB 15 225 0 0 0 0 hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Weekly Volume 0 0 0 0 0 Weekly Volume 0 0 0 0 0

Strength 1
Exercise Rest Set Reps Load WT VOL Exercise Set 8 Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Date
Back squat 90 3 8 75% 50 1200 Back squat 1 78% 60 480 Back squat 3 8 50 50 1200 5 4 50 50 1000 1 feet
Bulgarian split squat +Fast 6 40% 20 120 Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
1 6 20 Back squat 90 3 5 85% 90 1350 3 leg box Jump 6
Bulgarian split squat +single 30% 20 360 Front squat +jump 1 5 60% 40 200 side step up 3 6 30% 28 504 shovel squat 3 8 10 240
10
10
28 0 landmine press 3 8 30
32.5
32.5
28 0 3
10
10
1 5 50 landmine press 3 6 50% 30 540 pulse push up 3 8
30 0 pulse deadlift 3 8 24
24
24
32.5 0 side throws med ballq 3 8 5
5
5
1 5 60 Step-Up 3 6 30% 24 432
24 0
24 0
20 1
Incline bench press+throws 5 75% 40 chinup 3 6 0
0
0
1 5 45 hip thrust 3 6 90% 90 1620
90 0
90 0
1 5 45 palloff press 3 10 20.41 612.3
27.22 0
27.22 0
25 single leg deadlift 3 8 35% 30 Calf raise 3 12 110 3960
110 0
110 0
30
30
1 6 20 90 landmine press +throws 3 6 50% 10 iytw 3 10
10 cossack squat+bound 3 5 40% 30

35
40
10= shoulder lat raise 3 8 10
10
10
1 60 0 Incline Bench press 3 8 Landmine press 1 6 45% 15 90 90 single leg deadlift 3 6 30% 20 Hip-Thrust 3 5 85% 50
55
55
20 Calf raise 3 10 90
90
90
25 palloff press 3 10 20.41
20.41
20.41
1 15 Bench press 3 5 85% 50 750 chin up 3 6 , #VALUE! 0 0 0
,
,
50 Step-Up 3 6 20 24
24
25
90
90
1 15 Deadlift 3 5 75% 75 1125 0 0 0 0
85
85
1 70 0 Single Leg Deadlift 3 8 single leg dead lift + hops1 6 30% 10 60 Shoulder Press 3 8 30% 20 480 0 0 0 0
25
25
1 12 Walking lunges 3 8 20% 28 672 0 0 0 0
28
28
1 12 chin up 3 8 . #VALUE! 0 0 0 0
.
.
Bench press 3 8 75% 0 Bench press 1 8 78% 40 0 Shoulder Press 3 8 0 0 bend row 1 6 75% 40 240 hip flexor 3 8 10 240 0 0 0 0
1 40 10
1 40 10
1 50 400 Walking lunges 3 8 Nordic hamstring curl 1 6 20.41 122.46 Adductor 3 8 13.61 326.64 0 0 0 0
13.61
13.61
1 27.22 Calf raise 3 10 100 0 0 0 0
100
100
1 27.22 0 0 0 0
1 50 0 chin up 3 8 Calf raise 1 10 60 600 0 0 0 0 0
1 100 Session Volume #VALUE! #VALUE! 200% 0% 0
1 100 Session RPE 7 8 7
Deadlift 3 8 55% 0 Deadlift 1 8 60% 50 0 hip flexor 3 8 0 0 palloff press 1 10 20.41 204.1 Session Duration 120
1 20.41 Session Load 840 0 #VALUE! #VALUE! #VALUE!

1 20.41 Strength2
1 60 480 Adductor 3 8 Copenhagen Plank 1 1mint #VALUE! Week 6 Week 7 Week 8 Week 9 Week 10
1 1mint 16/08/2023
1 1mint Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
1 60 0 Calf raise 3 10 0 0 0 0 Bulgarian split squat 8x3 5 4 50 50 1000
40
40
Shoulder Press 3 8 30% 0 Shoulder Press 1 8 33% 12.5 0 0 0 0 Incline bench press 8x3 40
40
40
1 12.5 100 0 Nordic hamstring curl 6x3
1 12.5 0 0 0 Seated row 8x3 27.22

27.22
27.22
Walking lunges 3 8 20% 0 Walking lunges 1 8 25% 25 200 0 0 0 Step up 8x3 25
25
25
1 25 Calf raise 10x3 120
120
120
1 25 Biceps curl 10x3 20
20
20
chin up 3 8 0 chin up 1 8 0 0 0 0 0 0 Triceps extension 10x3
1 0 0 Plank 3x 90sec
1 0 0 0 0
hip flexor 3 8 0 hip flexor 1 8 10 80 0 0 0 0 0 0 0
1 10
1 10
Adductor 3 8 0 Adductor 1 8 13.61 108.88 0 0 0 0
1 13.61 0
1 13.61 0
Calf raise 3 10 0 Calf raise 1 10 25 250 0 0 0 0
25 0 0 0 0 0
25 250 0
0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 274% 2348.88 50 190% 0 0 0 0 0 0
Session Duration 120 0 0 0 0 0
Session Load #VALUE! 0 #VALUE! #VALUE! #VALUE! 0 0 0 0 0
Week 1 Week 2 Week 3 Week 4 Week 5 Session Volume 0 0 0 0 0
16/08/2023 Session RPE 7 9 8
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Session Duration 100
frond squad 1 8 65% 50 400 Front squat 1 8 65% 50 400 0 5 4 50 50 1000 3 feet
Bulgarian split squat +Fast 6 50 30 540 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
30 Strength 3
30 Week 1 Week 2 Week 3 Week 4 Week 5
60 Landmine press 3 6 25 Date
25 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
25 0 0 0 0 0
60 single leg dead lift + hops3 6 12 0 0 0 0 0
12 0 0 0 0 0
12 0 0 0 0 0
frond squad 1 8 50 Incline bench Press 1 8 65% 40 320 bend row 3 6 44 0 0 0 0 0
44 0 0 0 0 0
44 0 0 0 0 0
50 Nordic hamstring curl 3 6 1 0 0 0 0 0
1 0 0 0 0 0
1 0 0 0 0 0
50 Callf raise 3 12 100 Session Volume 0 0 0 0 0
100 Session RPE
100 Session Duration
frond squad 1 8 50 deadlift 1 8 70% 75 600 palloff press 3 10 20.41 Session Load 0 0 0 0 0
27.44 Strength 4
27.44 Week 1 Week 2 Week 3 Week 4 Week 5
95 Copenhagen Plank 3 Date
95 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
Incline bench Press 1 8 65% 40 320 bend row 1 8 75% 50 400 0 0 0 hybrid 3 5 DB 15 225 0 0 0 0
60 0 0 0 0 0
60 0 0 0 0 0
Incline bench Press 1 8 40 side lunges 1 8 15% 15 120 0 0 0 0 0
15 0 0 0 0 0
15 0 0 0 0 0
Incline bench Press 1 8 45 hip thrust 1 8 85% 80 800 0 0 0 0 0
80 0 0 0 0 0
80 0 0 0 0 0
deadlift 1 8 70% 75 600 hip flexor 1 10 10 100 0 0 0 0 0 0 0 0
10 Session Volume 0 0 0 0 0
10 Session RPE
deadlift 1 8 75 adductor 1 10 13.61 136.1 Session Duration
13.61 Session Load 0 0 0 0 0
13.61 Weekly Volume 0 0 0 0 0

deadlift 1 8 75 Calf raise 1 10 50 0
50
50
bend row 1 8 75% 40 320 #REF! 0 0 0
bend row 1 8 50
bend row 1 8 50
side lunges 1 8 15% 15 120 0 0 0 0
side lunges 1 8 15
side lunges 1 8 15
hip thrust 1 8 85% 70 560 0 0 0 0
hip thrust 1 8 70
hip thrust 1 8 70
hip flexor 1 10 8 80 0 0 0 0
hip flexor 1 10 8
hip flexor 1 10 8
adductor 1 10 13.61 136.1 0 0 0 0
adductor 1 10 13.61
adductor 1 10 13.61
Calf raise 1 10 25 250 0 0 0 0
Calf raise 1 10 25
Calf raise 1 10 25
0 0 0 0 0
Session Volume 3.75 4 52 0 0
Session RPE 5

Strength 3
Date
0 0 0 0 0
Bench press 3×8 1 8 40 320 0 0 0 0
1 8 40
1 8 45
Bend rows 3x8 1 8 40 320 0 0 0 0
1 8 40
1 8 45
Shoulder press 3x8 1 8 20 160 0 0 0 0
1 8 25
1 8 25
Chin up 3x6 1 8 0 0 0 0 0
1 8
1 8
Seated row 3x8 1 8 27.22 217.76 0 0 0 0
1 8 27.22
1 8 34.02
Biceps curl 3x8 1 8 7.4 59.2 0 0 0 0
1 8 7.4
1 8 7.4
Triceps extension 3x8 1 8 27.22 217.76 0 0 0 0
1 8 27.22
1 8 34.02
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date 4-10-2023
Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load WT VOL Exercise Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Back squat 90 3 8 75% 50 1200 Back squat 3 8 78% 50 1200 5 4 50 50 1000 5 4 50 50 1000 Back squat 3 8 40 960 Back squat 90 3 5 85% 0 3 leg box Jump 6
Bulgarian split squat +single 30% 0 Front squat +jump 3 5 60% 0 side step up 3 6 30% 50 900 shovel squat 3 8 10 240
Bench press 3 8 75% 0 Bench press 3 8 78% 0 0 0 Bench press 3 8 40 960 landmine press +throws 3 6 50% 3
Incline bench press+throws 5 75% landmine press 3 6 50% landmine press 3 8 30
Deadlift 3 8 55% 0 Deadlift 3 8 60% 0 0 0 Deadlift 3 8 40 960 single leg deadlift 3 6 30% single leg deadlift 3 8 35% Step-Up 3 6 30% 3
Shoulder Press 3 8 30% 0 Shoulder Press 3 8 33% 0 0 0 Shoulder Press 3 8 15 360 Bench press 3 5 85% 0 chin up 3 6 0 iytw 3 10 0 chinup 3 6 0 pulse push up 3 8 0
Walking lunges 3 8 20% 0 Walking lunges 3 8 25% 0 0 0 Walking lunges 3 8 15 360 Deadlift 3 5 75% 0 Step-Up 3 6 20 0 cossack squat+bound 3 5 40% 0 hip thrust 3 6 90% 0 pulse deadlift 3 8 0
chin up 3 8 0 chin up 3 8 0 0 0 chin up 3 8 0 Shoulder Press 3 8 30% 0 Calf raise 3 10 0 shoulder lat raise 3 8 0 palloff press 3 10 0 side throws med ball 3 8 0
hip flexor 3 8 0 hip flexor 3 8 0 0 0 hip flexor 3 8 0 Walking lunges 3 8 20% 0 0 Hip-Thrust 3 5 85% 0 Calf raise 3 12 0 0
Adductor 3 8 0 Adductor 3 8 0 0 0 Adductor 3 8 0 chin up 3 8 0 0 Calf raise 3 10 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 0 0 Calf raise 3 10 90 2700 hip flexor 3 8 0 0 palloff press 3 10 0 0 0
0 0 0 0
0 0 0 0 0
Session Volume 274% 1200 50 0% 0 Adductor 3 8 0 0 0 0 0
Session Load #VALUE! 0 #VALUE! #VALUE! #VALUE! 0 0 0 0 0
Strength 2 Session Volume 0 0 200% 0 0
16/08/2023 11/092023 Session Duration 120
Front squat 3 8 65% 50 1200 Front Squat 1 10 0 0 5 4 50 50 1000 Front Squat 2 10 3 40 800 Strength2
Incline bench Press 3 8 65% 0 Chin up 0 0 0 Front squat 1 10 3 50 500 Week 6 Week 7 Week 8 Week 9 Week 10
deadlift 3 8 70% 0 0 0 0 deadlift 2 10 3 50 1000 18/09/2023 25-09-2023 27-09-2023
bend row 3 8 75% 0 0 0 0 Dead lift 1 10 3 60 600 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
bend row 3 10 50 1500 Back squat 3 10 60 900 3 leg box Jump 6
Bulgarian split squat +single 30% 35 630 Front squat +jump 3 5 60% 60 900 0
side lunges 3 8 15% 0 0 0 0 side lunges 3 10 3 14 420 Bench press 3 10 45 1350 landmine press +throws 3 6 50% 30 540 3
Incline bench press+throws 5 75% 45 675
hip thrust 3 8 85% 0 0 0 0 Chin up 3 6 3 0 Deadlift 3 10 60 1800 single leg deadlift 3 6 30% 14 252 single leg deadlift 3 8 35% 16
hip flexor 3 10 0 0 0 0 hip flexor 3 Shoulder Press 3 10 20 600 chin up 3 6 0 iytw 3 10
adductor 3 10 0 0 0 0 adductor 3 Walking lunges 3 10 14 420 Step-Up 3 6 20 20 360 cossack squat+bound 3 5 40% 34 510
Calf raise 3 10 0 0 0 0 Calf raise 3 10 3 100 3000 chin up 3 8 0 Calf raise 3 10 shoulder lat raise 3 8 10 240
0 0 0 0 Incline Benchpress 3 10 40 1200 hip flexor 3 10 8 240 Hip-Thrust 3 5 85% 70 1050
Session Volume 0 86 0 0 Adductor 0 Calf raise 3 10
Session RPE 5 Calf raise 3 10 100 3000 0 palloff press 3 10
Session Load #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0
Strength 3
Date 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Session Duration Session RPE 7 9 8
Session Load 0 0 0 0 0 Session Duration 100
Strength 4 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

hybrid 3 5 DB 15 225 0 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Weekly Volume 0 0 0 0 0 Session Load 0 0 0 0 0
Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date
Back squat 90 3 8 75% 87.6 2102.4 Back squat 3 8 78% 50 1200 Back squat 3 8 50 50 1200 5 4 50 50 1000 3 feet
Bulgarian split squat +Fast 6 40% 40 720 Back squat 90 3 5 85% 90 1350 3 leg box Jump 6
10
10
28 landmine press 3 8 30
32.5
32.5
28 3
10
10
50 landmine press 3 6 50% 30 pulse push up 1 8 Bodyweight
1 Bodyweight
1 Bodyweight
32.5 pulse deadlift 1 8 Bodyweight
1 Bodyweight
1 Bodyweight
32.5 side throws med ball 1 8 5
1 5
1 5
60 Step-Up 3 6 30% 28
28
28
45 3
Incline bench press+throws 5 75% 40 chinup 1 6 6
45 1 6
50 1 6
50 single leg deadlift 3 8 35% 40 hip thrust 1 6 90% 70
40 1 90
40 1 100
45 90 landmine press +throws 3 6 50% 10 iytw 1 6reps palloff press 1 10
1 6reps 1
1 6reps 1
10 cossack squat+bound 3 5 40% 30 Calf raise 3 12 100
30 110
40 120
10 shoulder lat raise 3 8 15
15
15
50 90 single leg deadlift 3 6 30% 40 Hip-Thrust 3 5 85% 70
75
80
95
100
40 palloff press 3 10
Bench press 3 8 75% 45 1080 Bench press 3 8 78% 50 1200 Incline Bench press 3 8 0 0 Landmine press 3 6 45% 27 486 Bench press 3 5 85% 40 600 chin up 1 6 bodyweight #VALUE! 0 0 0
40 1 6 bodyweight
50 1 6 bodyweight
27 Deadlift 3 5 75% 90 1350 Step-Up 3 6 20 30 540 0 0 0
90 30
95 30
30 Shoulder Press 3 8 30% 20 480 Calf raise 3 10 110 3300 0 0 0
20 110
20 110
Deadlift 3 8 55% 75 1800 Deadlift 1 8 60% 80 640 Single Leg Deadlift 3 8 0 0 single leg dead lift + hops3 6 30% 34 612 Walking lunges 3 8 20% 20 480 0 0 0 0
20
20
34 chin up 3 8 6 144 0 0 0 0
6
6
34 hip flexor 3 8 0 0 0 0 0
75 Deadlift 1 80 Shoulder Press 3 8 bend row 3 6 75% 40 720
40
40 Adductor 3 8 0 0 0 0 0
Calf raise 3 10 100 3000 0 0 0 0
80 Deadlift 1 85 Walking lunges 3 8 Nordic hamstring curl 3 6 0 100 0 0 0 0
Shoulder Press 3 8 30% 10 240 Shoulder Press 3 8 33% 0 chin up 3 8 0 0 Calf raise 3 10 120 3600 100 0 0 0 0 0
120 Session Volume 7404 #VALUE! 200% 0% 0
120 Session RPE 7 8 7
10 Session Load 840 0 #VALUE! #VALUE! #VALUE!

14 Strength2
Walking lunges 3 8 20% 28 672 Walking lunges 3 8 25% 0 hip flexor 3 8 0 0 palloff press 1 10 0 Week 6 Week 7 Week 8 Week 9 Week 10
28 1 16/08/2023
28 1 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
chin up 3 8 6 144 chin up 3 8 0 Adductor 3 8 0 0 Copenhagen Plank 1 30sec #VALUE! 0 0 0 5 4 50 50 1000
6 1 30sec
6 1 30sec
hip flexor 3 8 0 hip flexor 3 8 0 Calf raise 3 10 0 0 0 0
Adductor 3 8 0 Adductor 3 8 0 0 0 0 0
Calf raise 3 10 0 Calf raise 3 10 0 0 0 0
0 0 0 0
0 0 0 0 0 0
Session Volume 274% 3040 50 190% 0 0
Strength 2
16/08/2023 0
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL 0
Front squat 3 8 65% 80 1920 Front squat 1 8 1 60 480 0 5 4 50 50 1000 3 feet
Bulgarian split squat +Fast 6 50 34 612 0
40 0 0 0 0 0
40 0
85 1 60 60 3600 Landmine press 3 6 30 0
30 0 0 0 0 0
30 0 0 0 0 0
90 1 60 65 3900 single leg dead lift + hops3 6 34 0 0 0 0 0
34 0 0 0 0 0
34 0 0 0 0 0
Incline bench Press 3 8 65% 40 960 Incline bench Press 65 3 8 0 0 0 bend row 3 6 40 720 0 0 0 0 0
40 Session Duration 100
45 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

deadlift 3 8 70% 75 1800 deadlift 3 8 3 8 192 0 0 Nordic hamstring curl 1 6 0 Strength 3
75 1 Week 1 Week 2 Week 3 Week 4 Week 5
80 1 Date
bend row 3 8 75% 40 960 bend row 3 8 3 8 192 0 0 Callf raise 3 12 110 3960 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
40 110 0 0 0 0 0
45 0 0 0 0 0
side lunges 3 8 15% 0 side lunges 3 8 3 8 192 0 0 palloff press 1 10 120 1200 0 0 0 0 0
1 0 0 0 0 0
1 0 0 0 0 0
hip thrust 3 8 85% 0 hip thrust 3 8 3 8 192 0 0 Copenhagen Plank 3 30sec #VALUE! 0 0 0 0 0
hip flexor 3 10 0 hip flexor 3 8 3 10 240 0 0 30 0 0 0 0 0 0
adductor 3 10 0 adductor 3 10 3 10 300 0 0 30 0 0 0 0 0 0
Calf raise 3 10 0 Calf raise 3 10 3 10 300 0 0 0 0 0 0 0 0
0 3 10 0 0 0 0 0 0 0 0
Session RPE 5 Session RPE
Session Duration 100 Session Duration
Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Session Load 0 0 0 0 0
Date Date
0 0 0 0 0 hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Strength 4 Weekly Volume 0 0 0 0 0

Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date
Front squat +jump 1 5 60% 50 250 landmine press 3 6 50% 35 630 landmine press 1 8 30 240
landmine press 1 8 32.5 260
landmine press 1 8 32.5 260
Front squat +jump 1 5 60% 60 300 Step-Up 3 6 30% 28 504 3
reverse Lunge to wood chop 8 10 240
1 leg box Jump 6
Bulgarian split squat +single 30% 50 300 1
Incline bench press+throws 5 75% 40 200 chinup 3 6 pulse push up 3 8
1
Incline bench press+throws 5 75% 45 225 hip thrust 3 6 90% 90 1620 pulse deadlift 3 8 24 576
1
Incline bench press+throws 5 75% 45 225 palloff press 3 10 27.22 816.6 side throws med ball 3 8
1 leg box Jump 6
Bulgarian split squat +single 30% 50 300 single leg deadlift 3 8 35% 40 960 Calf raise 3 12 120 4320
iytw 3 10
1 feet
Bulgarian split squat +Fast 6 40% 50 300 Back squat 1 8 85% 100 800 landmine press +throws 3 6 50% 35 630 cossack squat+bound 1 5 40% 30 150
cossack squat+bound 1 5 40% 35 175
cossack squat+bound 1 5 40% 40 200
1 feet
Bulgarian split squat +Fast 6 40% 55 330 Back squat 1 8 85% 115 920 single leg deadlift 3 6 30% 40 720 shoulder lat raise 3 8 10 240
Back squat 1 8 78% 100 800 Incline Bench press 3 8 Landmine press 3 6 45% 15 270 Bench press 1 5 85% 50 250 chin up 3 6 0 Hip-Thrust 3 5 85% 80 1200 0 0
Bench press 1 5 85% 50 250 Step-Up 3 6 20 30 540 Calf raise 3 10
Bench press 1 5 85% 55 275 Calf raise 3 10 130 3900 palloff press 3 10
Back squat 1 8 78% 100 800 Single Leg Deadlift 3 8 single leg dead lift + hops1 6 30% 15 90 Deadlift 1 5 75% 95 475 0 0 0 0
Deadlift 1 5 75% 95 475 0
Deadlift 1 5 75% 115 575 0
single leg dead lift + hops1 6 30% 15 90 Shoulder Press 3 8 30% 20 480 0 0 0
single leg dead lift + hops1 6 30% 15 90 Walking lunges 3 8 20% 28 672 0 0 0
Bench press 3 8 75% 0 Bench press 1 8 78% 42 336 Shoulder Press 3 8 0 0 bend row 3 6 75% 45 810 chin up 3 8 0 0 0 0 0
Bench press 1 8 78% 45 360 Walking lunges 3 8 Nordic hamstring curl 3 6 0 hip flexor 3 8 0 0 0 0 0
Bench press 1 8 78% 47 376 chin up 3 8 Calf raise 3 10 130 3900
Deadlift 3 8 55% 0 Deadlift 1 8 60% 80 640 hip flexor 3 8 0 0 palloff press 1 3 0
palloff press 1 3 Adductor 3 8 6 144 0 0 0 0
palloff press 1 Calf raise 3 10 120 3600 0 0 0
Deadlift 1 8 60% 85 680 Adductor 3 8 Copenhagen Plank 3 0 0 0 0
Deadlift 1 8 60% 95 760 Calf raise 3 10 0 0 0 0 0 0
Shoulder Press 3 8 30% 0 Shoulder Press 1 8 33% 20 160 0 0 0 Session Volume 9716 0 200% 0% 0
Shoulder Press 1 8 33% 25 200 0 Session RPE 7 0 7
Shoulder Press 1 8 33% 25 200 0 Session Duration 120
Walking lunges 3 8 20% 0 Walking lunges 3 8 25% 28 672 0 0 Session Load 840 0 #VALUE! #VALUE! #VALUE!
chin up 3 8 0 chin up 3 8 0 0 0 Strength2
hip flexor 3 8 0 hip flexor 3 8 0 0 0 0 Week 6 Week 7 Week 8 Week 9 Week 10
Adductor 3 8 0 Adductor 3 8 0 0 0 0 16/08/2023
Calf raise 3 10 0 Calf raise 1 10 110 1100 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Calf raise 1 10 120 1200 0 0 0 5 4 50 50 1000
Calf raise 1 10 120 1200
0 0 0 0
0 0 0 0 0 0
Session Volume 772% 10204 50 330% 0 0
Session RPE 6
Session Load #VALUE! 0 #VALUE! #VALUE! #VALUE! 0 0

Strength 2 0 0
Week 1 Week 2 Week 3 Week 4 Week 5 0 0 0 0
16/08/2023 0 0 0 0
Front squat 3 8 65% 60 15.6 Front squat 1 8 65% 60 480 0 5 4 50 50 1000 1 feet
Bulgarian split squat +Fast 6 50 45 270
1 feet
1 feet
Front squat 1 8 65% 60 480 Landmine press 1 6 15 90 0
Landmine press 1 6 15.5 93 0
Landmine press 1 6 15.5 93 0 0 0 0 0
Front squat 1 8 65% 65 520 single leg dead lift + hops1 6 45 270 0
single leg dead lift + hops1 6 50 300 0
single leg dead lift + hops1 6 50 300 0 0 0 0 0
Incline bench Press 3 8 65% 40 960 Incline bench Press 3 8 65% 40 960 0 0 bend row 3 6 45 810 0 0 0 0 0
deadlift 3 8 70% 80 1920 deadlift 3 8 70% 95 2280 0 0 Nordic hamstring curl 3 6 0 0 0 0 0 0
bend row 3 8 75% 45 1080 bend row 3 10 75% 45 1350 0 0 Callf raise 3 12 120 4320 0 0 0 0 0
side lunges 3 8 15% 17.5 420 side lunges 3 10 15% 17.5 525 0 0 palloff press 1 10 20.41 204.1 0 0 0 0 0
palloff press 1 10 27.22 272.2 0 0 0 0 0
palloff press 1 10 27.22 272.2 Session Volume 0 0 0 0 0
hip thrust 3 8 85% 90 2160 hip thrust 1 8 85% 90 720 0 0 Copenhagen Plank 3 0 Session RPE 7 9 8
hip thrust 1 8 85% 95 760 plank 3 Session Duration 100
hip thrust 1 8 85% 100 800 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
hip flexor 1 10 8 80 hip flexor 3 10 10 300 0 0 0 Strength 3
hip flexor 1 10 10 100 adductor 3 10 3 Week 1 Week 2 Week 3 Week 4 Week 5
hip flexor 1 10 10 100 Calf raise 3 10 120 3600 Date
adductor 3 10 0 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
Calf raise 3 10 110 #REF! 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 9.75 4 108 0 0 0 0 0 0 0
Session Duration 100 0 0 0 0 0
Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! 0 0 0 0 0
Date 0 0 0 0 0
0 0 0 0 0 Session Volume 0 0 0 0 0
0 0 0 0 0 Session Load 0 0 0 0 0
0 0 0 0 0 Date
0 0 0 0 0 hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 0 0 0 0 0 0 0 0 0 0
Session Load 0 0 0 0 0 0 0 0 0 0
Date 0 0 0 0 0
#VALUE! 3 5 DB 15 225 0 0 0 0 Session Volume 0 0 0 0 0
0 0 0 0 0 Session Load 0 0 0 0 0
0 0 0 0 0 Weekly Volume 0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Strength 1
Date Date
50 landmine press 3 6 50% landmine press 3 8 30
50 Step-Up 3 6 30% 3
1 8 60 480 Bench press 3 8 78% 0 Incline Bench press 3 8 Landmine press 3 6 45% 25 450 90 landmine press +throws 3 6 50% 20 3
Incline bench press+throws 5 75% chinup 3 6 pulse push up 3 8
30 hip thrust 3 6 90% pulse deadlift 3 8
30 palloff press 3 10 side throws med ball 3 8
1 5 70 350 Deadlift 3 8 60% 0 Single Leg Deadlift 3 8 single leg dead lift + hops3 6 30% 12 216 90 single leg deadlift 3 6 30% 20 single leg deadlift 3 8 35% Calf raise 3 12
30
30
14 Bench press 3 5 85% 50 750 chin up 3 6 0 iytw 3 10 0 0 0
60 Step-Up 3 6 20 cossack squat+bound 3 5 40%
70 Calf raise 3 10 25 shoulder lat raise 3 8
14 Deadlift 3 5 75% 75 1125 0 Hip-Thrust 3 5 85% 0 0 0
95 0 Calf raise 3 10
95 0 palloff press 3 10
Bench press 1 8 75% 40 320 Shoulder Press 3 8 33% 0 Shoulder Press 3 8 0 0 bend row 3 6 75% 44 792 Shoulder Press 3 8 30% 20 480 0 0 0
25
25 0
1 6 50 300 Walking lunges 3 8 25% 0 Walking lunges 3 8 Nordic hamstring curl 3 6 1 18 Walking lunges 3 8 20% 28 672 0 0 0 0
1 5 60 300 chin up 3 8 0 chin up 3 8 Calf raise 3 10 90 2700 chin up 3 8 0 0 0 0
1 6 70 420 hip flexor 3 8 0 hip flexor 3 8 palloff press 3 10 20.41 612.3 hip flexor 3 8 10 240 0 0 0
27.22 10 0
Deadlift 1 10 55% 75 750 Adductor 3 8 0 Adductor 3 8 0 0 Copenhagen Plank 3 0 10
1 8 85 680 Calf raise 3 10 0 Calf raise 3 10 0 Adductor 3 8 0 0 0 0
1 8 85 680 0 Calf raise 3 10 100 3000 0 0 0 0
Shoulder Press 1 10 30% 10 100 0 0 0 0 0 0 0 0
1 10 10 100 0 0 0 0 0 0
1 9 12.5 112.5 Session Volume 7617 720 200% 40 0
Walking lunges 1 8 20% 35 280 0 0 0 Session RPE 7 8 7
1 8 35 280 Session Duration 120
1 8 36 288 Session Load 840 0 #VALUE! #VALUE! #VALUE!

chin up 1 6 0 0 0 0 0 Strength2
1 10 0 Week 6 Week 7 Week 8 Week 9 Week 10
1 8 0 16/08/2023
hip flexor 1 10 8 80 0 0 0 0 Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
1 10 8 80 0 0 0 5 4 50 50 1000
1 8 10 80
Adductor 1 10 13.61 136.1 0 0 0 0
1 10 13.61 136.1 0
1 10 20.41 204.1 0
Calf raise 1 10 25 250 0 0 0 0
1 10 25 250
1 10 25 250 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
Session Volume 7306.8 50 50 190% 0 0 0 0 0
Session RPE 8
Session Load 960 #VALUE! #VALUE! #VALUE! #VALUE! 0

Strength 2 0
16/08/2023 0
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL 0 0 0 0 0
Front squat 3 8 65% 50 1200 Front squat 3 8 60 65% 0 5 4 50 50 1000 3 feet
40 0
50 0 0 0 0 0
Incline bench Press 3 8 65% 40 960 Incline bench Press 3 8 40 65% 0 0 Landmine press 3 6 30 540 0 0 0 0 0
50 single leg dead lift + hops3 6 40 0 0 0 0 0
40 0 0 0 0 0
50 0 0 0 0 0
50 bend row 3 6 50 0 0 0 0 0
45 deadlift 3 8 95 70% Nordic hamstring curl 3 6 Session Duration 100
50 bend row 3 8 50 75% Callf raise 3 12 35 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
60 palloff press 3 10 20.41 Strength 3
27.22 Week 1 Week 2 Week 3 Week 4 Week 5
27.22 Date
60 Copenhagen Plank 3 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
deadlift 3 8 70% 75 1800 side lunges 3 8 18 15% 0 0 0 0 0 0 0 0
hip thrust 3 8 10 85% 0 0 0 0 0
bend row 3 8 75% 40 960 hip flexor 3 10 80 0 0 0 0 0 0 0 0
50 adductor 3 10 20.41 0 0 0 0 0
50 Calf raise 3 10 25 0 0 0 0 0
side lunges 3 8 15% 15 360 0 0 0 0 0 0 0 0
15 0 0 0 0 0
17.5 0 0 0 0 0
hip thrust 3 8 85% 70 1680 0 0 0 0 0 0 0 0 0
hip flexor 3 10 8 240 0 0 0 0 0 0 0 0 0
adductor 3 8 13.61 326.64 0 0 0 0 Session Volume 0 0 0 0 0
20.41 Session RPE
20.41 Session Duration
Calf raise 3 10 25 750 0 0 0 0 Session Load 0 0 0 0 0
Session Volume 618.41 4 52 0 0 Week 1 Week 2 Week 3 Week 4 Week 5
Session RPE 5 Date
Session Duration 100 Exercise Tempo Rest Set Reps Load WT VOL Set Reps Load WT VOL Set Reps Load Wt VOL Set Reps Load Wt VOL Set Reps Load Wt VOL
Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! hybrid 3 5 DB 15 225 0 0 0 0
Date 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 Session Volume 0 0 0 0 0
0 0 0 0 0 Session Load 0 0 0 0 0
0 0 0 0 0 Weekly Volume 0 0 0 0 0
Session RPE
Session Duration
Strength 4
Date
hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Session RPE
Session Duration
Date Date
Back squat 90 3 8 75% 112 2688 Back squat 3 8 78% 115 2760 Back squat 3 8 50 50 1200 5 4 50 50 1000 Bulgarian split squat +Fast feet 1 6 40% 45 270 Back squat 90 3 5 85% 112 1680 1 leg box Jump 6
Bulgarian split squat +single 30% 45 270 Front squat +jump 3 5 60% 0 side step up 3 6 30% 50 900 shovel squat 3 8 0
1 leg box Jump 6
Bulgarian split squat +single 50 300 3
1 leg box Jump 6
Bulgarian split squat +single 50 300 single leg deadlift 3 8 35% Step-Up 3 6 30% 3
Bulgarian split squat +Fast feet 1 6 50 landmine press +throws 3 6 50% 35 630 iytw 3 10 chinup 3 6 pulse push up 3 8
Bulgarian split squat +Fast feet 1 6 55 single leg deadlift 3 6 30% 45 810 cossack squat+bound 3 5 40% hip thrust 3 6 90% pulse deadlift 3 8
Bench press 3 8 75% 51 1224 Bench press 3 8 78% 51 1224 Incline Bench press 3 8 0 0 Landmine press 3 6 45% 35 630 Bench press 1 5 85% 55 275 chin up 3 6 0 shoulder lat raise 3 8 0 palloff press 3 10 0 side throws med ball 3 8 0
Bench press 1 5 55 Step-Up 3 6 20 30 540 Hip-Thrust 3 5 85% Calf raise 3 12
Bench press 1 5 57 Calf raise 3 10 130 3900 Calf raise 3 10

Deadlift 3 8 55% 80 1920 Deadlift 3 8 60% 90 2160 Single Leg Deadlift 3 8 0 0 single leg dead lift + hops 3 6 30% 45 810 Deadlift 3 5 75% 115 1725 0 palloff press 3 10 0 0 0
Shoulder Press 3 8 30% 12.5 300 Shoulder Press 3 8 33% 12.5 300 Shoulder Press 3 8 0 0 bend row 3 6 75% 65 1170 Shoulder Press 3 8 30% 12.5 300 0 0 0 0
Walking lunges 3 8 20% 28 672 Walking lunges 3 8 25% 28 672 Walking lunges 3 8 0 0 Nordic hamstring curl 3 6 0 Walking lunges 1 8 20% 28 224 0 0 0 0
Walking lunges 1 28 0
Walking lunges 1 32 0
chin up 3 8 0 chin up 3 8 0 chin up 3 8 0 0 Callf raise 3 10 130 3900 chin up 3 8 0 0 0 0 0
hip flexor 3 8 10 240 hip flexor 3 8 10 240 hip flexor 3 8 0 0 palloff press 1 10 20.41 204.1 hip flexor 3 8 10 240 0 0 0 0
palloff press 1 10 27.22 0
palloff press 1 10 27.22
Adductor 3 8 2 48 Adductor 3 8 2 48 Adductor 3 8 0 0 Copenhagen Plank 3 0 Adductor 3 8 0 0 0 0 0
Calf raise 3 10 120 3600 Calf raise 3 10 120 3600 Calf raise 3 10 0 0 0 Calf raise 3 10 120 3600 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 10692 11004 50 190% 0 Session Volume 8044 6750 200% 0% 0
Session RPE 7 8 7 Session RPE 7 7 7
Session Load 840 0 #VALUE! #VALUE! #VALUE! Session Load 840 0 #VALUE! #VALUE! #VALUE!
Strength2 Strength2
16/08/2023 16/08/2023
Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Tempo Rest Set Reps Load WT VOL Exercise Set Reps Load WT VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL Exercise Set Reps Load Wt VOL
Front squat 1 7 70 490 Front squat 1 8 75 600 0 5 4 50 50 1000 Bulgarian split squat +Fast feet 1 6 50 45 270 0 0 0 5 4 50 50 1000
Bulgarian split squat +Fast feet 1 6 50
Bulgarian split squat +Fast feet 1 6 55
Front squat 1 8 85 680 landmine press 3 6 35 0
Front squat 1 8 90 720 single leg dead lift + hops 1 6 45 0
single leg dead lift + hops 1 6 50
single leg dead lift + hops 1 6 50
Front squat 1 7 75 525 Incline bench Press 3 7 44 924 bend row 3 6 65 0 0
Front squat 1 6 90 540 deadlift 3 8 90 2160 Nordic hamstring curl 3 6 0 0
Incline bench Press 3 8 65% 51 1224 bend row 3 8 65 1560 0 0 Callf raise 3 12 120 4320 0 0 0 0
deadlift 1 8 70% 80 640 3 8 0 0 0 palloff press 1 10 20.41 204.1 0 0 0 0
1 8 90 hip thrust 1 8 100 800 Copenhagen Plank 3 0
hip thrust 1 8 110 880 plank 2 0
hip thrust 1 8 110 880 0
1 8 90 hip flexor 3 10 10 300 0
bend row 3 8 75% 60 1440 adductor 1 10 13.61 136.1 0 0 0 0 0 0 0 0
adductor 1 10 0 0
adductor 1 10 0 3 0
side lunges 3 8 15% 0 Calf raise 3 10 120 3600 0 0 0 0 0 0 0 0
hip thrust 3 8 85% 90 2160 side lunges 3 8 15 360 0 0 0 0 0 0 0 0
adductor 3 10 8 240 0 0 0 0 0 0 0 0 0
3 10 2 60 0 0 0 0 0 0 0 0 0
Calf raise 3 10 120 3600 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Session Volume 10429 13600.1 96 0 0 Session Volume 0 0 0 0 0
Session RPE 7 9 8 Session RPE 7 9 8
Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Date Date
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Date Date
hybrid 3 5 DB 15 225 0 0 0 0 hybrid 3 5 DB 15 225 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0
Weekly Volume 0 0 0 0 0 Weekly Volume 0 0 0 0 0

Strength 2023 1

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Strength 2023 1

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Strength 1

Bench press 3 5 85% 0 0 0 0 0

0 0 0 0 0 Session Duration 120

0 0 0 0 0 Session Duration 100

0 0 0 0 0 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

16/08/2023 Session Duration 120

Strength 4 Session Duration 100

Session RPE 6 Session Duration 120

Session Duration 120 Session Load 840 0 #VALUE! #VALUE! #VALUE!

0 0 0 0 0 Session Duration 100

0 0 0 0 0 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

16/08/2023 Session Duration 120

Strength 4 Session Duration 100

Calf raise 1 10 120 1200 0 Session Duration 120 Session Duration

16/08/2023 Session Duration 120

Strength 4 Session Duration 100

16/08/2023 Session Duration 120

Session Load 0 0 0 0 0 Session Duration 100

Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Strength 2 Session Duration 120

Session Duration Session Duration 100

Session Load 0 0 0 0 0 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Session Duration 120

Session Load #VALUE! 0 #VALUE! #VALUE! #VALUE!

Session Duration 100

Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Session Duration 120

Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Session Duration 100

Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

1 25 single leg deadlift 3 8 35% Step-Up 3 6 30% 24 Step-Up 3 6 30% 54

1 8 50 400 1 10 60 landmine press +throws 1 6 50% 30 iytw 3 10 chinup 3 6 chinup 3 6

1 30 cossack squat+bound 3 5 40% hip thrust 3 6 90% 70 hip thrust 3 6 90% 70

1 32 shoulder lat raise 3 8 palloff press 3 10 40 palloff press 3 10 40

chin up 1 8 0 chin up 3 8 0 0 0 Calf raise 3 10 0 Session Duration 120

1 8 Session Load 840 0 #VALUE! #VALUE! #VALUE!

Session Duration 100 Session Duration 100

Weekly Volume 0 0 0 0 0 Weekly Volume 0 0 0 0 0

10 cossack squat+bound 3 5 40% 30

1 20.41 Session Load 840 0 #VALUE! #VALUE! #VALUE!

1 12.5 0 0 0 Seated row 8x3 27.22

13.61 Weekly Volume 0 0 0 0 0

Session Duration 100

Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

16/08/2023 11/092023 Session Duration 120

Session Load 0 0 0 0 0 Session Duration 100

Strength 4 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Session Duration 120

10 Session Load 840 0 #VALUE! #VALUE! #VALUE!

40 Session Duration 100

45 Session Load #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

Strength 4 Weekly Volume 0 0 0 0 0

Shoulder Press 1 8 33% 25 200 0 Session Duration 120

Session Duration 120

Session Load #VALUE! 0 #VALUE! #VALUE! #VALUE! 0 0

hip thrust 1 8 85% 95 760 plank 3 Session Duration 100

1 8 35 280 Session Duration 120

1 8 36 288 Session Load 840 0 #VALUE! #VALUE! #VALUE!

Session Duration 120

Session Load 960 #VALUE! #VALUE! #VALUE! #VALUE! 0

45 deadlift 3 8 95 70% Nordic hamstring curl 3 6 Session Duration 100

Bench press 1 5 57 Calf raise 3 10 130 3900 Calf raise 3 10

Session Duration 120 Session Duration 120