MAKE A COPY! THIS IS THE READ-ONLY VERSION.

GOALS RPE SCALE

1) Allow a everyone from a lighter beginner, to a more advanced trainee to put on RPE SCALE Definition
slabs of muslce and build work capacity
2) Focus on robust exercise selection to get you jacked. 10 Concentric Failure, you physically cannot do another rep after trying
3) Build end range mobility and stability in key areas that typically get injured 9 could have grinded out another rep
4) Prepare you for a strength based program (if desired) 8 hard, but could have done two more reps
7 fairly challenging, could have done 3 more reps
6 feels like a warm up set, could have done 4 more reps, great for deloads
5
4
3
2 Waste of time lol.

How do I edit the spreadsheet? I Over/Undershot My RPE. HELP

This spread sheet is pre programmed with all the equations you'll need. Simply input
where it tells you to input. (delete the ENTIRE cell, and then replace it with the If you overshoot, that's cool. Just make your back off sets a little bit easier than what is
number, the spreadsheet with auto-populate afterwards EXAMPLE HERE (click the calculated for you. If you undershoot, make your back offs a little harder, OR just
link to watch the video) bump up weight and go for another top set.

What is RPE?

Can I Add more Volume in general?

It's Giga brain for "leave some reps in the tank" RPE 7 means you left 3 reps in the
tank, RPE 8 means you left 2 reps , RPE 9 is 1 rep in the tank, and RPE 10 is zero
reps left in the tank
If you want to add volume to the program, add it to the bodybuilding portion AS
NEEDED (not as WANTED). Before adding volume, ensure that the reps you are
doing are of HIGH quality first

What is Myorep match? What are my rest days?

Myorep match is a Giga brain way of saying "use rest pauses on your second and
third sets so that they can match your first set's Rep count" Use the same exercise for It's a standard Upper, Lower, rest, upper, lower, rest x2. You can add more rest as
your Myorep match sets needed

How do I pick my top set weights?

Do warm up sets of however many reps you have prescribed for the day, adding
chunks of weight each time until you get to about 80-90% of whatever number you
have in mind for the day. If your last warm up feels and looks junky, go conservative, if
it feels and looks good, go for that number you had in mind

How often do I swap movements?

Once you can no longer beat the books (add weight, reps, sets) and follow a double
progression - IF AND ONLY IF you're eating enough, sleeping enough, hydrating, and
getting your electrolytes in. If you are failing to do any of these to the best of your
ability, you need to fix those first. If you're doing everything you need to do outside of
the gym to support your training, you'll find that you need to swap hypertrophy
movements every 6-8 weeks.
 UPDATE 5/28/23

Adjusting volume / exercise selection + quality of life changes

(format, wording, etc)
 The Basics
https://youtu.be/UoiWzC7AWCU

There is almost no wrong answer. Effort, consistency, calories,

sleep. These are all things you need to worry about a lot more than
the specific exercise you're picking. If the target muscles are being
worked, you picked the right exercise.

How to Bias Specific Muscles

https://youtu.be/kN0pIDOG7ss

Once you understand the basics, you may want to bias certain
muscles to bring up your physique or to improve your strengtth.
Watch the applicable video in my Final Answer Playlist to assist with
that.
 Progressions for Bench/OHP
EACH COLLUMN IS A NEW Progressions for Deadlift EACH Progressions for Squat EACH
WEEK, a full training cycle is COLLUMN IS A NEW WEEK, a COLLUMN IS A NEW WEEK, a
12 weeks full training cycle is 12 weeks full training cycle is 12 weeks
Top set of 12
WEEK 1 @ Rpe7 WEEK 1 9 @ RPE 7 WEEK 1 9 @ RPE 7
Top set of 12
WEEK 2 @Rpe 8 WEEK 2 9 @ RPE 8 WEEK 2 9 @ RPE 8
Top set of 12
WEEK 3 @RPE 9 WEEK 3 9 @ RPE 9 WEEK 3 9 @ RPE 7
Top set of 10@
WEEK 4 RPE 7 WEEK 4 7@ RPE 6 Same deal as WEEK 4 7@ RPE 9
Top set of 10 wtih the bench
WEEK 5 @RPE 8 WEEK 5 7 @ RPE 7 + OHP. We will WEEK 5 7 @ RPE 7
Aim to be using RPE 6
Top set of 10 accurately sets when
WEEK 6 @RPE 9 match the reps WEEK 6 7@ RPE 8 applicable. The WEEK 6 7@ RPE 8
Top set of 8 in reserve you deadlift is a
@RPE7/ sets were supposed fickle mistress, You'll notice
of 10 for the to hit. Record and you must that squats
WEEK 7 back offs each of your WEEK 7 7 @ RPE 9 respect that WEEK 7 7 @ RPE 7 have RPE
Top set of 8 lifts. Being off when you prescriptions
@RPE8/ sets +/- 1 rep in maximially exert that are
of 10 for the reserve is FINE, yourself on it, staggered. This
WEEK 8 back offs but being 5 reps WEEK 8 5 @ RPE 6 you need to pull WEEK 8 5 @ RPE 9 is because I
off isn't. If your back the don't want you
Top set of 8 @ set was too subsequent attempting
RPE 9 / sets of easy, rest, add week so that maximal
10 for the back weight, and try you can push deadlifts and
WEEK 9 offs again. (back off WEEK 9 5 @ RPE 7 hard again. WEEK 9 5 @ RPE 7 maximal squats
Top set of 5 @ sets are (Save the to in the same
RPE 7/ sets of automatically failure sets for training week
7 for the back calculated on your accessory (other than
WEEK 10 offs the program) WEEK 10 5 @ RPE 8 work) WEEK 10 5 @ RPE 8 week 12)
Top set of 5 @
RPE 8, sets of
5 for the back Lighter week Lighter week
WEEK 11 offs WEEK 11 5 @ RPE 7 before 5 RM WEEK 11 5 @ RPE 7 before 5 RM
Top set of 5 @
RPE 10 / sets
of 5 for the
WEEK 12 back offs 5 RM WEEK 12 5 @ RPE 10 WEEK 12 5 @ RPE 10

Progress for Bodybuilding Exercises

Dynamic Double Progression (click link to watch video if you're not familiar) is to
be used on all bodybuilding exercises. Effort is the name of the name of the game
here. When you reach the top end of the sets and reps, add weight and repeat in the
same rep range. The volume that you get here is a huge driver of progress for your
program, so put your best foot forward. (Follow the progressions otherwise detailed in
the program)

RPE (rate of perceived exertion) SCALE

RIR Definition
10 Concentric Failure, you physically cannot do another rep before resting
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
5 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure
 INSERT LIFT HERE INSERT LIFT HERE INSERT LIFT HERE INSERT LIFT HERE
REPS WEIGHT DATE REPS WEIGHT DATE REPS WEIGHT DATE REPS WEIGHT DATE
1 1 1 1
2 2 2 2
3 3 3 3
4 4 4 4
5 5 5 5
8 8 8 8
10 10 10 10
12 12 12 12
15 15 15 15
20 20 20 20

INSERT LIFT HERE INSERT LIFT HERE INSERT LIFT HERE INSERT LIFT HERE
REPS WEIGHT DATE REPS WEIGHT DATE REPS WEIGHT DATE REPS WEIGHT DATE
1 1 1 1
2 2 2 2
3 3 3 3
4 4 4 4
5 5 5 5
8 8 8 8
10 10 10 10
12 12 12 12
15 15 15 15
20 20 20 20

INSERT LIFT HERE INSERT LIFT HERE INSERT LIFT HERE INSERT LIFT HERE
REPS WEIGHT DATE REPS WEIGHT DATE REPS WEIGHT DATE REPS WEIGHT DATE
1 1 1 1
2 2 2 2
3 3 3 3
4 4 4 4
5 5 5 5
8 8 8 8
10 10 10 10
12 12 12 12
15 15 15 15
20 20 20 20
Upper 1 Weight (lbs) Weight (kg) Sets Reps Rest Lower 1 Weight (lbs) Weight (kg) Sets Reps Rest Upper 2 Weight (lbs) Weight (kg) Sets Reps Rest Lower 2 Weight (lbs) Weight (kg) Sets Reps Rest
Main Movement (Big, compound movement) Main Movement Main Movement Main Movement
Flat Press of
Choice (use a
controlled Incline Press
eccentric, and OR Overhead
full pause each Press of
rep, do not Choice OR
rest at the Conventional, Horizontal
bottom of each Sumo, or Trap Press of Squat of
rep) Input HERE Input HERE 1 Input 3 min Bar Deadlift Input HERE Input HERE 1 Input 3 min Choice Input HERE Input HERE 1 Input 3 min Choice Input HERE Input HERE 1 Input 3 min
Back Off Sets #VALUE! #VALUE! 3 Same as top set 3 min Back Off Sets #VALUE! #VALUE! 2 Same as top set 3 min Back Off Sets #VALUE! #VALUE! 3 Same as top set 3 min Back Off Sets #VALUE! #VALUE! 2 Same as top set 3 min
Full Hypertrophy Workout (superset each of these movements 3-5 sets of an ab exercise of your Full Hypertrophy Workout (superset each of these movements 3-5 sets of an ab exercise of your
Rear Delt Isolation (give as much energy to your rear delts as possible by opening your choice (using the same rep range). After completing ab work, you can begin supersetting with a choice (using the same rep range). After completing ab work, you can begin supersetting with a
hypertrophy training with this ala; John Meadows) calves isolation) Rear Delt Isolation calves isolation)
10 - 15 Rear Delt 10 - 15
(increase in Isolation of (increase in
load when all Vertical Choice (select load when all Chest
Rear Delt sets are done Calisthenics a different sets are done Supported
Isolation of with around 15 Pull of Choice movement with around 15 Horizontal
Choice Input HERE Input HERE 1 reps +/- 1 rep) 90 sec (lat focused) Input HERE Input HERE 3 12-15 90 sec from Upper 1) Input HERE Input HERE 3 reps +/- 1 rep) 90 sec Row of Choice Input HERE Input HERE 3 12-15 2-3 min
Myorep Match Myorep Match
(giga brain (giga brain Belt Squat,
way of saying way of saying Leg Press,
"match the 90 sec "match the 90 sec Hack Squat etc
reps of your match top set (increase rest Inverted Row reps of your match top set (increase rest (a leg exercise)
top set using reps as closely as needed up to (upper back top set using reps as closely as needed up to that limits low
rest pause" Input HERE Input HERE 2 as possible 3 min) focus) Input HERE Input HERE 3 12-15 90 sec rest pause" Input HERE Input HERE 3 as possible 3 min) back fatigue Input HERE Input HERE 3 6-12 2-3 min
Hamstring Curl
of Choice
(superset
Full Hypertrophy Workout (superset each of these movements 3-5 sets of an ab exercise of your these with the Full Hypertrophy Workout (superset each of these movements 3-5 sets of an ab exercise of your
choice (using the same rep range). After completing ab work, you can begin supersetting with a quad unilateral choice (using the same rep range). After completing ab work, you can begin supersetting with a
forearm isolation) exercise) Input HERE Input HERE 3 8-12 2-3 min forearm isolation) Pure Hip Hinge Input HERE Input HERE 3 6-10 90 sec
Bicep Exercise Bicep Exercise
of Choice (you of Choice (you
can superset Unilateral can superset
this with Quad Exercise this with
triceps) Input HERE Input HERE 3 8-12 90 sec of Choice Input HERE Input HERE 2 8-12 --- triceps) Input HERE Input HERE 3 8-12 90 sec
AMRAP first AMRAP first
set, do two set, do two
thirds the reps thirds the reps
on sets 2 and 3 on sets 2 and 3
(beat your reps Long (beat your reps
on sets 2 and 3 Head/Short on sets 2 and 3
Long each week, add Head Triceps each week, add
Head/Short weight once all Isolation of weight once all
Head Triceps 3 sets match choice (select 3 sets match
Isolation of your week 1 opposite from your week 1
choice (and/or) Input HERE Input HERE 3 amrap) 90 sec Upper 1) Input HERE Input HERE 3 amrap) 90 sec
Side Delt Side Delt
Isolation of Isolation of
Choice Input HERE Input HERE 3 Same as above 90 sec Choice Input HERE Input HERE 3 Same as above 90 sec
Incline or
Overhead
Calisthenics Finisher
Chest Press (dumbbells or
Finisher of calisthenics
Choice Input HERE Input HERE 2 15-20 2 min are preferable) Input HERE Input HERE 2 15-20 2 min