POWERBU

ERBUILDING PROGRAM
@joeyawalashaw
WELCOME

NAME ???

AGE ???
SQUAT 0
BENCH PRESS 0
DEADLIFT 0
OGRAMME v2
w
MAND
SQUA
BENCH P
DEADL
MANDATORY QUEST
@joeyawalasha

1. How stressful is your life outside of the gym?

1 - Bad | 2 - Average | 3 - Good

SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.

SQUAT

1. Rate your ability to handle/recover from volume

1 - Bad | 2 - Average | 3 - Good
SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.
2. Rate your technique on the Squat:
1 Bad | 2 - Average | 3 - Good

SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.

3. How well do you recover from higher intensities

1- Bad | 2 - Average | 3 - Good
SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.

BENCH PRESS

1. Rate your ability to handle/recover from volume

1 - Bad | 2 - Average | 3 - Good
SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.
2. Rate your technique on the Bench Press:
1 - Bad | 2 - Average | 3 - Good

SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.
3. How well do you recover from higher intensities
1 - Bad | 2 - Average | 3 - Good

SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.

DEADLIFT

1. Rate your ability to handle/recover from volume

1 - Bad | 2 - Average | 3 - Good
SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.
2. Rate your technique on the Deadlift:
1 - Bad | 2 - Average | 3 - Good
SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.

3. How well do you recover from higher intensities

1 - Bad | 2 - Average | 3 - Good

SELECT HERE → 2
CLICK THE CELL TO OPEN THE DROP DOWN MENU
OR ENTER 1,2 OR 3.
 QUESTIONNAIRE
yawalashaw

side of the gym?

cover from volume for the Squat:

quat:

m higher intensities on the Squat?:

cover from volume for the Bench Press:

ench Press:
m higher intensities on the Bench Press?:

cover from volume for the Deadlift:

eadlift:
m higher intensities on the Deadlift?:
AIRE
?:
Press:
 Press?:

ft:
ft?:
###
###
###
A
 INSERT START DATE > 16 January 23
WEEK 1

DAY 1 SETS REPS

ACCESSORIES HAVE A DROP SQUAT 1 4
DOWN MENU, SELECT
WHICHEVER EXERCISE YOU SQUAT 3 4
PREFER!
BENCH PRESS 1 7
BENCH PRESS 2 7
DROP DOWN → DB LATERAL RAISES 3 12-20
DROP DOWN → SINGLE LEG EXTENSIONS 3 12-15
DROP DOWN → ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
DROP DOWN → SINGLE LEG HAMSTRING CURLS 3 8-10
DROP DOWN → SINGLE ARM LAT PULL-DOWNS - 8-12
DROP DOWN → REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DROP DOWN → DB LATERAL RAISES 3 12-15
DROP DOWN → INCLINE DB PRESS 3 12-15
DROP DOWN → TRICEP PUSHDOWNS 3 12-15
DROP DOWN → TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
DROP DOWN → PULL-UPS - 8-12
DROP DOWN → DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

06 February 23 WEEK 4

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
 PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

27 February 23
WEEK 7

DAY 1 SETS REPS

SQUAT 1 2
SQUAT 1 2
BENCH PRESS 1 4
BENCH PRESS 2 3
DROP DOWN → DB LATERAL RAISES 3 12-20
DROP DOWN → SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 3
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
DROP DOWN → FLAT DB PRESS 3 8-12
DROP DOWN → SINGLE ARM LAT PULL-DOWNS - 8-12
DROP DOWN → DB LATERAL RAISES 3 12-15
DROP DOWN → REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 3
DROP DOWN → DB LATERAL RAISES 3 12-15
DROP DOWN → INCLINE DB PRESS 3 12-15
DROP DOWN → TRICEP PUSHDOWNS 3 12-15
DROP DOWN → TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 2
DROP DOWN → SQUAT 3 2
DROP DOWN → BENCH PRESS 1 3
DROP DOWN → BENCH PRESS 2 5
DEADLIFT 1 2
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

20 March 23
WEEK 10

DAY 1 SETS REPS

 SQUAT 1 1
SQUAT 1 3
BENCH PRESS 1 3
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 2
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 2
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!
 DAY 4 SETS REPS
SQUAT 1 1
SQUAT 3 2
BENCH PRESS 1 1
BENCH PRESS 2 3
DEADLIFT 1 1
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
SINGLE LEG EXTENSIONS
BULGARIAN SPLIT SQUATS
FRONT FOOT ELEVATED SPLIT SQUATS

REVERSE HYPER EXTENSIONS

GLUTE BRIDGES
BACK EXTENSION
GHD

PEC DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS
GOOD MORNINGS
DB RDLS
45 DEGREE BACK EXTENSIONS
REVERSE HYPER-EXTENSIONS

LEG EXTENSIONS
LEG PRESS
HACK SQUAT
BULGARIAN SPLIT SQUAT
FRONT FOOT ELEVATED SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT

CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
SIDE PLANKS
PALOFF PRESSES
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
GHD CRUNCHES
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS

NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED R

CHIN-UPS CABLE ROWS
WIDE GRIP PULLDOWNS BARBELL ROWS
REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS

HAMSTRING CURLS LU RAISES

BANDED HAMSTRING CURLS UPRIGHT ROWS
NORDIC CURLS MACHINE LATERAL RAISES
SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
SEATED SHOULDER PRESS
SHOULDER Ys Ts Ws

TRICEP PUSHDOWNS
SKULL CRUSHERS
DB TRICEP KICK BACKS
TRICEP OVERHEAD EXTENSIONS
WEEK 1

WEIGHT DAILY VOLUME RPE

0 0 5
0 0 -
0 0 5.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 - 7-8
0 - 7-8
 0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 0 6
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 4

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
 - 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 7
0 0 7
0 0 -
 0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 7

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6.5
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
 0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 6
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 10

WEIGHT DAILY VOLUME RPE

 0 0 7
0 0 7
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -
WEIGHT DAILY VOLUME RPE
0 0 7
0 0 -
0 0 7
0 0 6
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -
 INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
MACHINE CHEST PRESS
WEIGHTED PUSH-UPS

BARBELL GLUTE BRIDGES

HIP THRUSTERS
TERAL RAISES

OULDER PRESS
 RECOMMENDED TRAINING SPLIT
DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES

NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
 -
-

NOTES

-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

 NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
-
-

NOTES

-
 -
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
ENTER TOP SET WEIGHT TO GENERATE THE BACKDOWN SETS

PAUSE JUST ABOVE THE FLOOR

PAUSE JUST ABOVE THE FLOOR
-
-
-
 -
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-

NOTES

-
-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
-
-
-
-
-

NOTES

-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-
-
-
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-
NOTES

-
-
-
-
-
-
 23 January 23
WEEK 2

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
 TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

13 February 23 WEEK 5

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
 PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

06 March 23
WEEK 8

DAY 1 SETS REPS

SQUAT 1 2
SQUAT 1 2
BENCH PRESS 1 4
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 3
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 2
SQUAT 3 2
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 2
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

27 March 23
WEEK 11

DAY 1 SETS REPS

 SQUAT 1 1
SQUAT 1 3
BENCH PRESS 1 3
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 2
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 2
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!
 DAY 4 SETS REPS
SQUAT 1 1
SQUAT 3 2
BENCH PRESS 1 1
BENCH PRESS 2 3
DEADLIFT 1 1
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
WEEK 2

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 - 7-8
0 - 7-8
 0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 0 6
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 5

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
 - 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7
0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 8
0 0 8
0 0 8
0 0 -
 0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 8

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
 0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 6
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 11

WEIGHT DAILY VOLUME RPE

 0 0 8
0 0 8
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 8
0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -
WEIGHT DAILY VOLUME RPE
0 0 8
0 0 -
0 0 8
0 0 6
0 0 8
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -
 RECOMMENDED TRAINING SPLIT
DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
 -
-

NOTES

-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

 NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
-
-

NOTES

-
 -
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
ENTER TOP SET WEIGHT TO GENERATE THE BACKDOWN SETS
-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-
-
 -
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-

NOTES

-
-
-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
-
-
-
-
-

NOTES

-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-
-
-
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-
NOTES

-
-
-
-
-
-
 30 January 23
WEEK 3

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
 TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

20 February 23 DELOAD WEEK

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
 PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

13 March 23
WEEK 9

DAY 1 SETS REPS

SQUAT 1 2
SQUAT 1 2
BENCH PRESS 1 4
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 3
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 2
SQUAT 3 2
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 2
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

03 April 23
WEEK 12 (1RM)

DAY 1 SETS REPS

 SQUAT 1 1
SQUAT 1 3
BENCH PRESS 1 3
BENCH PRESS 2 3
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 2
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

BENCH PRESS 1 2
DB LATERAL RAISES 3 12-15
TOTAL BENCH PRESS VOLUME - -

DAY 4 SETS REPS

SQUAT 1 1
SQUAT 3 2
BENCH PRESS 1 1
BENCH PRESS 2 3
DEADLIFT 1 1
DEADLIFT 3 3
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
WEEK 3

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 - 7-8
0 - 7-8
 0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 7
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

ELOAD WEEK

WEIGHT DAILY VOLUME RPE

0 0 5
0 0 -
0 0 6
0 0 -
0 - 7
0 - 7
0 - -
 - 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 5
0 0
0 0 5
0 0 5
0 - 7
0 - 7
0 - 7
0 - 7
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 5
0 - 7
0 - 7
0 - 7
0 - 7
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 5
0 0 -
0 0 5
0 0 5
0 0 5
0 0 -
 0 - 6
0 - 6
- 0 -
- 0 -
- 0 -

WEEK 9

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 7.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
 0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 8
0 0 7
0 0 8
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

EEK 12 (1RM)

WEIGHT DAILY VOLUME RPE

 0 0 7
0 0 7
0 0 7
0 0 6
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0
0 0 7
0 0 6
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 9.5
0 0 -
0 0 9.5
0 0 7
0 0 9.5
0 0 -
- 0 -
- 0 -
- 0 -
 RECOMMENDED TRAINING SPLIT
DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
 -
-

NOTES

-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

 NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
-
-

NOTES

-
 -
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
ENTER TOP SET WEIGHT TO GENERATE THE BACKDOWN SETS
-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-
-
 -
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-

NOTES

-
-
-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
-
-
-
-

NOTES

-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

NOTES
-
-
-

NOTES

-
-
-
-
For a clearer understanding of how RPE corresponds to the p
personalized charts provided below will be helpful. These ch
top and the RPE on the left, giving you a fair estimate of the
day. Following your warm-ups and depending on your condi
here can be adjusted either upwards or downwards to bette

SQUAT 0

RPE / REPS 1 2 3 4
10 0 0 0 0
9.5 0 0 0 0
9 0 0 0 0
8.5 0 0 0 0
8 0 0 0 0
7.5 0 0 0 0
7 0 0 0 0
6.5 0 0 0 0
6 0 0 0 0
5.5 0 0 0 0
5 0 0 0 0
4 0 0 0 0
 BENCH PRESS 0

RPE / REPS 1 2 3 4
10 0 0 0 0
9.5 0 0 0 0
9 0 0 0 0
8.5 0 0 0 0
8 0 0 0 0
7.5 0 0 0 0
7 0 0 0 0
6.5 0 0 0 0
6 0 0 0 0
5.5 0 0 0 0
5 0 0 0 0
4 0 0 0 0

DEADLIFT 0

RPE / REPS 1 2 3 4
10 0 0 0 0
9.5 0 0 0 0
9 0 0 0 0
8.5 0 0 0 0
8 0 0 0 0
7.5 0 0 0 0
7 0 0 0 0
6.5 0 0 0 0
6 0 0 0 0
5.5 0 0 0 0
5 0 0 0 0
4 0 0 0 0
esponds to the percentages of your one rep max (1RM), the
elpful. These charts allow you to view the repetitions at the
estimate of the weight you could potentially handle for the
g on your condition and how you feel, the weights suggested
nwards to better match your performance for the day.

5 6 7 8 9 10
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
5 6 7 8 9 10
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

5 6 7 8 9 10
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0