SSTT X Jamal Browner Deadlift Specialization Vol. 2 Bywq2u

Welcome to your Jamal Browner x StrengthStudioT
see the detailed program breakdown video and co

can find the link to the exclusive deadlift tutorial by
Pre-hab" sheet is where you'll see further inform
Note: You need to open this program on Goo

We made sure to make this program as deta
Email:
Instagram:
If you like the format and style of this program, yo

Be sure to let us kn
engthStudioTT Training program! This document consists of Four (4) sheets
n video and contact us if you need to. The "Start" sheet is where you'll ente
lift tutorial by Jamal (Top Right). The "Your Program" sheet is where you w
further information on recommendations for the program. PLEASE WATCH
GETTING STARTED.
gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with
WATCH THE FULL PROGRAM BREAKDOWN VIDE
Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
Email Us!
Our Instagram!
s program, you can check out our 1-on-1 strength coaching service. Once co
re to let us know you came from this Program! Also we would love it if you
1-On-1 Coaching!
Write A Review!
Four (4) sheets. The "Welcome" sheet is the sheet you're on now and wher
ere you'll enter your information before you start the program and also wh
s where you will see your 12 weeks of programming laid out. The "RPE, Wa
PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO ON THIS SHEET B
ED.
9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!
EAKDOWN VIDEO HERE:
eakdown!
ns that are not answered in this document, feel free to email or DM us belo
ervice. Once coaching spots are available you can get $40 off of your first 2
d love it if you left a review for this program below!
ching!
ew!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
et is the sheet you're on now and where you can
fore you start the program and also where you
of programming laid out. The "RPE, Warm-ups &
BREAKDOWN VIDEO ON THIS SHEET BEFORE
one you can download the Microsoft Excel

ument, feel free to email or DM us below!
lable you can get $40 off of your first 2 months!

program below!
SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
YOUR PROFILE
NAME Bryan
AGE 20
SQUAT 170
BENCH PRESS 115
DEADLIFT 207.5
STARTING BODY WEIGHT 66
VARIATIONS
CLICK THERE TO OPEN PAUSED DEADLIFT 200
THE DROP DOWN
MENU → TEMPO BENCH PRESS 100
PAUSED SQUAT 150
Having problems filling out the Table?
Watch This!
QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 2 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these
1. How stressful is yo
1 - Stressful. (Mediocre sleep &
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu
3 - Conventional pullers should lean toward a 1
QUESTIONNAIRE - PART 2 - DEADL
1. Rate your ability t

1 - I usually can't recover from
SELECT HERE →
1,2
2. Rate your techniq

1 - I don't have great techniqu
SELECT HERE →
1,2
3. How well do you r

1 - I don't recover very well fro
SELECT HERE →
1,2
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT"
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
Email:
Instagram:
← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".
1 - GENERAL
TS. Please rate the following as honestly as possible, these selection
to one of these you should leave it at a two (2) rating.
ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
intensity but you usually do less frequency than this program has (2
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
2 - DEADLIFT
our ability to handle/recover from volume for the Deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
3
1,2 OR 3.
our technique on the Deadlift:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
1,2 OR 3.
ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
3
1,2 OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
Email Us!
Our Instagram!
WATCH JAMAL'S NEW DEADLIFT TU
DEADLIFT TUTOR
ossible, these selections will impact your program significantly:
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (2 Deadlift days weekly) you should lean towar
with 2 or 3 if your technique is really solid.
for the Deadlift:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
(higher percentages of your one rep max) on the Deadlift?:

very is average. | 3 - I recover very well from higher intensities.
you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT DEADLIFT VARIANT
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS 2 POSITION PAUSED DEADLIFT
FLOOR PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
TEMPO BENCH PRESS ROMANIAN DEADLIFTS
TEMPO DEADLIFT
SNATCH GRIP SLDL
CH JAMAL'S NEW DEADLIFT TUTORIAL HERE:
DEADLIFT TUTORIAL!
ogram significantly:
or Great Sleep & Light Work/School hours)

y) you should lean toward 2.
ly handle a lot of volume on this lift and recover well.

less. (Very efficient)
ax) on the Deadlift?:

ities.
D-RST D-TI
7 5
l it into this document.

d. It's a percentage drop.
ight by 5% if the RPE is too high!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
BE SURE TO TAG: @STRENGTHSTUDIOTT & @JAMAL_B15
ON INSTAGRAM SO WE CAN SEE YOUR TRAINING VIDEOS
AND SHOW SOME LOVE!
DAY 1 SETS REPS

ALL THE ACESSORIES AND CORE
WORK HAVE A DROP DOWN MENU DEADLIFT 1 1
WITH MULTIPLE OPTIONS. YOU CAN DEADLIFT 1 5
CLICK ON THE ACCESSORY ITSELF
AND OPEN THE MENU TO SELECT. DEADLIFT 3 5
PAUSED DEADLIFT 4 6
BENCH PRESS (VARIED GRIP) 3 8
DROP DOWN OPTION → 45 DEGREE BACK EXTENSIONS 3 8-10
FACE PULLS / REAR DELT FLYS 3 12-15
DROP DOWN OPTION → CABLE CRUNCHES 3 12-20
DROP DOWN OPTION → WEIGHTED PLANKS 3 15-20
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DAY 2 SETS REPS

SQUAT 3 5
BENCH PRESS 4 5
DROP DOWN OPTION → PULL-UPS 1 DENSITY
DROP DOWN OPTION → BARBELL ROWS 4 10-12
DROP DOWN OPTION → FLAT DB PRESS 3 8-10
DROP DOWN OPTION → SKULL CRUSHERS 4 10-12
DROP DOWN OPTION → DEADBUGS 3 15+
- - -
TOTAL SQUAT VOLUME - -
DAY 3 SETS REPS

DEADLIFT 3 3
DEADLIFT 3 4
DEADLIFT 1 0
DROP DOWN OPTION → BARBELL ROWS 4 8-10
DROP DOWN OPTION → REVERSE GRIP PULLDOWNS 3 12-15
DROP DOWN OPTION → LEG EXTENSIONS 4 12-16
DROP DOWN OPTION → HAMSTRING CURLS 4 12-16
DROP DOWN OPTION → WEIGHTED PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

PAUSED SQUAT 1 7
PAUSED SQUAT 2 8
TEMPO BENCH PRESS 1 6
OHP 3 8-10
DROP DOWN OPTION → BARBELL GLUTE BRIDGES 3 8-10
DROP DOWN OPTION → LU RAISES 3 12-15
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
DAY 1 SETS REPS

- - -
DEADLIFT 1 5
DEADLIFT 3 5
PAUSED DEADLIFT 4 6
45 DEGREE BACK EXTENSIONS 3 8-10
FACE PULLS / REAR DELT FLYS 3 12-15
CABLE CRUNCHES 3 12-20
WEIGHTED PLANKS 3 15-20
- - -
DAY 2 SETS REPS
SQUAT 3 5
BENCH PRESS 4 5
PULL-UPS 1 DENSITY
BARBELL ROWS 4 10-12
FLAT DB PRESS 3 8-10
SKULL CRUSHERS 4 10-12
DEADBUGS 3 15+
- - -
DAY 3 SETS REPS

DEADLIFT 3 3
DEADLIFT 3 4
DEADLIFT 1 0
BARBELL ROWS 4 8-10
REVERSE GRIP PULLDOWNS 3 12-15
LEG EXTENSIONS 4 12-16
HAMSTRING CURLS 4 12-16
WEIGHTED PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

PAUSED SQUAT 1 7
PAUSED SQUAT 2 8
OHP 3 8-10
BARBELL GLUTE BRIDGES 3 8-10
LU RAISES 3 12-15
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
DAY 1 SETS REPS
ALL THE ACESSORIES AND CORE
WORK HAVE A DROP DOWN MENU DEADLIFT 1 4
WITH MULTIPLE OPTIONS. YOU CAN DEADLIFT 3 4
CLICK ON THE ACCESSORY ITSELF
AND OPEN THE MENU TO SELECT. PAUSED DEADLIFT 4 5
DROP DOWN OPTION → DB RDLS 3 6-8
SHOULDER Ys Ts Ws 3 8-10
DROP DOWN OPTION → CABLE CRUNCHES 3 12-20
DROP DOWN OPTION → MCGILL BIG 3 3 15-20
- - -
DAY 2 SETS REPS

SQUAT 3 4
BENCH PRESS 4 4
DROP DOWN OPTION → WIDE GRIP PULLDOWNS 4 6-8
DROP DOWN OPTION → SINGLE ARM DB ROWS 4 7-9
DROP DOWN OPTION → FLAT DB PRESS 3 6-8
DROP DOWN OPTION → SKULL CRUSHERS 4 8-10
DROP DOWN OPTION → DEADBUGS 3 15+
- - -
DAY 3 SETS REPS

DEADLIFT 3 3
DEADLIFT 4 4
DROP DOWN OPTION → SEAL ROWS 4 6-8
DROP DOWN OPTION → SINGLE ARM LAT PULL-DOWNS 3 8-10
DROP DOWN OPTION → LEG PRESS 4 8-10
DROP DOWN OPTION → NORDIC CURLS 4 8-10
DROP DOWN OPTION → WEIGHTED PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

PAUSED SQUAT 1 5
PAUSED SQUAT 2 6
STANDING DB SHOULDER PRESS 3 6-8
DROP DOWN OPTION → BARBELL GLUTE BRIDGES 3 6-8
DROP DOWN OPTION → DB LATERAL RAISES 3 8-10
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
DAY 1 SETS REPS

DEADLIFT 1 4
DEADLIFT 3 4
PAUSED DEADLIFT 4 5
DB RDLS 3 6-8
SHOULDER Ys Ts Ws 3 8-10
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
DAY 2 SETS REPS

SQUAT 3 4
BENCH PRESS 4 4
WIDE GRIP PULLDOWNS 4 6-8
SINGLE ARM DB ROWS 4 7-9
FLAT DB PRESS 3 6-8
SKULL CRUSHERS 4 8-10
DEADBUGS 3 15+
- - -
DAY 3 SETS REPS

DEADLIFT 3 2
DEADLIFT 4 3
SEAL ROWS 4 6-8
SINGLE ARM LAT PULL-DOWNS 3 8-10
LEG PRESS 4 8-10
NORDIC CURLS 4 8-10
WEIGHTED PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

PAUSED SQUAT 1 5
PAUSED SQUAT 2 6
STANDING DB SHOULDER PRESS 3 6-8
BARBELL GLUTE BRIDGES 3 6-8
DB LATERAL RAISES 3 8-10
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
PROGRAM ANALYSIS
Body Weight
70.0 66.0
60.0
50.0
BODY WEIGHT
40.0
30.0
20.0
50.0
BODY WEIGHT
40.0
30.0
20.0
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
Start 1 2 3 4 5 6 7 8 9 10 1
WEEK
50000
45000
40000
35000
30000
VOLUMe
25000
20133
20000
16663
15000
13301 13593
10049 10005
10000
20000
16663
15000
13301 13593
10049 10005
10000
7268
6544
5355
5000
3209 3506
1721
0
1 2 3 4
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS
LEG EXTENSIONS HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT
CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
160 160 5 -
170 850 6 -
153 2295 - -
150 3600 5,6,7 -
69 1656 - -
15 - 7-8 -
10 - 7-8 -
20 - - -
- - - -
- - - -
- 1656 - -
- 6905 - -

115 1721 - -
78 1553 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1721 - -
- 1553 - -

156 1401 - -
145 1743 - -
145 0 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 3144 - -

0 0 6 -
0 0 - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -
END OF WEEK BODY WEIGHT:

0.0
WEEK 4
- - - -
0 0 7.5 -
0 0 - -
0 0 6.5,7.5,8.5 -
78 1863 - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 1863 - -
- 0 - -
128 1913 - -
86 1725 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1913 - -
- 1725 - -

171 1541 - -
161 1930 - -
161 0 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 3470 - -

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

0.0
WEEK 7
0 0 6 -
0 0 - -
0 0 - -
72 1509 - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 1509 - -
- 0 - -

123 1479 - -
83 1334 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1479 - -
- 1334 - -

166 1494 - -
156 2490 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 3984 - -

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

0.0
WEEK 10
0 0 7.5 -
0 0 - -
0 0 - -
81 1691 - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 1691 - -
- 0 - -

136 1632 - -
92 1472 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1632 - -
- 1472 - -

182 1089 - -
171 2054 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 3144 - -

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

0.0
WEEKLY BODY WEIGHT

Week Body Weight
Start 66.0
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 0.0
7 0.0
8 0.0
9 0.0
0.0 0.0 0.0 0.0 0.0 10 0.0

8 9 10 11 12
11 0.0
12 0.0
Weekly Cumulati ve Volume For Each Main Lift
38419
34176
30062
29423
26078 26367
23713 23417
20574
20133
17308
16663
15619
14038
13593
12508
11029
10005
9244
17308
16663
15619
14038
13593
12508
11029
10005
9244
7268
5355
3 4 5 6 7 8 9
WEEK
INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
BARBELL GLUTE BRIDGES

HIP THRUSTERS
RAL RAISES
NOTE: IF AT ANYTIME DURING YOUR TRAINING YOU
FAIL A SET OR THE RPE WAS FAR OVER WHAT IT
SHOULD BE AROUND FOR THAT DAY. YOU SHOULD
DROP THE LOADS BY AN ADDITIONAL 5-10%.
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - REST - D2 - REST - D3 - D4 - REST - D1
NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SETS SHOULD BE RPE 5,6,7 & THEN DROP 12% OFF THE 3RD SET FOR LAST SET.
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
WITH EXTERNAL ROTATION.
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
NOTES
-
-
SETS SHOULD BE RPE 6.5,7.5,8.5 & THEN DROP 12% OFF THE 3RD SET FOR LAST SET.
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
WEEKLY BODY WEIGHT LOG

Body Weight
66.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
mulati ve Volume For Each Main Lift
44364
41563
38419
37556
35475
34176
32585
30062
29423
26367
23417
21233
18513
17251
15619
14038
12508
18513
17251
15619
14038
12508
0
7 8 9 10 11 12
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Vol
Week
1
2
3
4
5
6
7
8
9
10
37556
11
12
Weekly Bench Cumulative Vo

Week
1
2
3
4
Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
5
Weekly Deadlift Cumulative Volume 6
7
21233 8
9
10
11
12
Weekly Deadlift Cumulative Vo
Week
1
2
3
4
5
6
7
8
0
9
12
10
11
12
WEEK 2
DAY 1 SETS REPS WEIGHT
- - - -
DEADLIFT 1 5 0
DEADLIFT 3 5 0
PAUSED DEADLIFT 4 6 0
BENCH PRESS (VARIED GRIP) 3 8 72
45 DEGREE BACK EXTENSIONS 3 8-10 0
FACE PULLS / REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
WEIGHTED PLANKS 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

SQUAT 3 5 119
BENCH PRESS 4 5 81
PULL-UPS 1 DENSITY 0
BARBELL ROWS 4 10-12 0
FLAT DB PRESS 3 8-10 0
SKULL CRUSHERS 4 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -

DEADLIFT 3 3 161
DEADLIFT 3 4 150
DEADLIFT 1 0 150
REVERSE GRIP PULLDOWNS 3 12-15 0
LEG EXTENSIONS 4 12-16 0
HAMSTRING CURLS 4 12-16 0
WEIGHTED PLANKS 3 30-60s 0
- - - -

PAUSED SQUAT 1 7 0
PAUSED SQUAT 2 8 0
TEMPO BENCH PRESS 1 6 0
OHP 3 8-10 0
BARBELL GLUTE BRIDGES 3 8-10 0
LU RAISES 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -

0.0
WEEK 5
DEADLIFT 1 1 0
DEADLIFT 1 5 0
DEADLIFT 3 5 0
- - - -
SQUAT 3 5 132
BENCH PRESS 4 5 89
DEADBUGS 3 15+ -
- - - -

DEADLIFT 3 3 176
DEADLIFT 3 4 166
DEADLIFT 1 0 166
- - - -

PAUSED SQUAT 1 7 0
PAUSED SQUAT 2 8 0
OHP 3 8-10 0
LU RAISES 3 12-15 0
- - - -

0.0
WEEK 8
DEADLIFT 1 4 0
DEADLIFT 3 4 0
DB RDLS 3 6-8 0
SHOULDER Ys Ts Ws 3 8-10 0
MCGILL BIG 3 3 15-20 -
- - - -

SQUAT 3 4 128
BENCH PRESS 4 4 86
WIDE GRIP PULLDOWNS 4 6-8 0
SINGLE ARM DB ROWS 4 7-9 0
DEADBUGS 3 15+ -
- - - -

DEADLIFT 3 3 171
DEADLIFT 4 4 161
SEAL ROWS 4 6-8 0
SINGLE ARM LAT PULL-DOWNS 3 8-10 0
LEG PRESS 4 8-10 0
NORDIC CURLS 4 8-10 0
- - - -

PAUSED SQUAT 1 5 0
PAUSED SQUAT 2 6 0
STANDING DB SHOULDER PRESS 3 6-8 0
DB LATERAL RAISES 3 8-10 0
- - - -

0.0
WEEK 11
DEADLIFT 1 4 0
DEADLIFT 3 4 0
DB RDLS 3 6-8 0
- - - -

SQUAT 3 3 140
BENCH PRESS 4 3 95
DEADBUGS 3 15+ -
- - - -

DEADLIFT 1 1 0
DEADLIFT 2 2 187
DEADLIFT 4 3 171
SEAL ROWS 4 6-8 0
LEG PRESS 4 8-10 0
- - - -

PAUSED SQUAT 1 5 0
PAUSED SQUAT 2 6 0
- - - -

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
1721
3506
12000
5355
7268
9244
11029
12508
14038 10049
10000
15619
17251
18513
21233
Weekly Bench Cumulative Volume 8000

Cumulative Volume
3209
6544
10005
13593
17308
VOLUME
6000
20574
23417
26367
29423
32585
35475
37556 4000
3462
3335 3362
3209 3253
4000
3462
3335 3362
3209 3253
Weekly Deadlift Cumulative Volume
Cumulative Volume
10049
13301
2000 1785 1849
16663 1721
20133
23713
26078
30062
34176
38419 0
1 2 3
41563
44364
#VALUE!
WEEK 2
DAILY VOLUME RPE TEMPO
- - -
0 6.5 -
0 - -
0 5.5,6.5,7.5 -
1725 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1725 - -
0 - -

1785 - -
1610 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1785 - -
1610 - -

1447 - -
1805 - -
0 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
3253 - -

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

0.0
WEEK 5
0 7.5 -
0 8 -
0 - -
0 7,8,9 -
1932 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1932 - -
0 - -
1976 - -
1783 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1976 - -
1783 - -

1587 - -
1992 - -
0 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
3579 - -

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

0.0
WEEK 8
0 6.5 -
0 - -
0 - -
1570 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1570 - -
0 - -

1530 - -
1380 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1530 - -
1380 - -

1541 - -
2573 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
4114 - -

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

0.0
WEEK 11
0 7.5 -
0 - -
0 - -
1751 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1751 - -
0 - -

1262 - -
1139 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1262 - -
1139 - -

0 8-9 -
747 - -
2054 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2801 - -

0 8.5 -
0 - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

0.0
Weekly Volume For Each Main Lift
49
4243
4114
3984
3715
3588 3579
3462 3470
3335 3362 3266
9 3253
3056
2950
2843
2366
4243
4114
3984
3715
3588 3579
3462 3470
3335 3362 3266
9 3253
3056
2950
2843
2366
1913 1976
1785 1849 1785
1
1530 1581
1479
2 3 4 5 6 7 8 9
WEEK
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
Weekly Volume For Each Main Lift
4243
4114
3984
3715
3579
3266
3163
3144
3056
2950 2889
2843 2801 2720
2366
2082
4243
4114
3984
3715
3579
3266
3163
3144
3056
2950 2889
2843 2801 2720
2366
2082
1976
1785
1581 1632
1479 1530
1262
0
5 6 7 8 9 10 11 12
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
3
Weekly Squat Volume
4
Weekly Bench Volume 5
Weekly Deadlift Volume 6
7
8
9
10
11
12
2889
2801 2720
2082
2889 Weekly Deadlift Volume
2801 2720
Week
1
2082 2
3
4
1262
5
6
7
8
0
9
11 12
10
11
12
WEEK 3
DEADLIFT 1 1 0
DEADLIFT 1 5 0
DEADLIFT 3 5 0
- - - -

SQUAT 3 5 123
BENCH PRESS 4 5 83
DEADBUGS 3 15+ -
- - - -

DEADLIFT 3 3 166
DEADLIFT 3 4 156
DEADLIFT 1 0 156
- - - -

PAUSED SQUAT 1 7 0
PAUSED SQUAT 2 8 0
OHP 3 8-10 0
LU RAISES 3 12-15 0
- - - -

0.0
WEEK 6 / DELOAD
- - - -
DEADLIFT 1 4 0
DEADLIFT 2 4 0
- - - -
SQUAT 3 5 119
BENCH PRESS 4 5 81
DEADBUGS 3 15+ -
- - - -

DEADLIFT 1 3 166
DEADLIFT 3 4 156
DEADLIFT 1 0 156
- - - -

PAUSED SQUAT 1 7 0
PAUSED SQUAT 2 7 0
OHP 2 8-10 0
LU RAISES 2 12-15 0
- - - -

0.0
WEEK 9
DEADLIFT 1 4 0
DEADLIFT 3 4 0
DB RDLS 3 6-8 0
- - - -

SQUAT 3 4 132
BENCH PRESS 4 4 89
DEADBUGS 3 15+ -
- - - -

DEADLIFT 3 3 176
DEADLIFT 4 4 166
SEAL ROWS 4 6-8 0
LEG PRESS 4 8-10 0
- - - -

PAUSED SQUAT 1 5 0
PAUSED SQUAT 2 6 0
- - - -

0.0
DEADLIFT OPENING ATTEMPT FOR TEST DAY
??? WEEK 12 / TEST

DEADLIFT 1 1 #VALUE!
DEADLIFT 4 3 #VALUE!
SQUAT 4 4 119
BENCH PRESS 3 6 75
- - - -

SQUAT 3 2 136
BENCH PRESS 4 2 92
DEADBUGS 3 15+ -
- - - -
REST FOR 2 OR 3 DAYS BETW

DEADLIFT 1 1 0
BENCH PRESS 1 1 0
SQUAT 1 1 0
- - - -

0.0
Weekly Squat Volume
Volume
1721
1785
1849
1913
1976
1785
1479
1530
1581
1632
1262
2720
Weekly Bench Volume

Volume
3209
3335
3462
3588
3715
3266
2843
2950
3056
3163
2889
2082
Weekly Deadlift Volume
Volume
10049
3253
3362
3470
3579
2366
3984
4114
4243
3144
2801
#VALUE!
WEEK 3
0 6.5 -
0 7 -
0 - -
0 6,7,8 -
1794 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1794 - -
0 - -

1849 - -
1668 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1849 - -
1668 - -

1494 - -
1868 - -
0 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
3362 - -

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

0.0
WEEK 6 / DELOAD
- - -
0 5-6 -
0 - -
0 - -
1656 - -
- 6-7 -
- 6-7 -
- - -
- - -
- - -
1656 - -
0 - -
1785 - -
1610 - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
1785 - -
1610 - -

498 - -
1868 - -
0 5 -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
2366 - -

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

0.0
WEEK 9
0 7 -
0 - -
0 - -
1630 - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
1630 - -
0 - -

1581 - -
1426 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1581 - -
1426 - -

1587 - -
2656 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
4243 - -

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

0.0
WEEK 12 / TEST
#VALUE! - -
#VALUE! - -
1904 - -
1346 - -
- 7 -
- - -
- - -
1904 - -
1346 - -
#VALUE! - -

816 - -
736 - -
- 7 -
- 7 -
- - -
- - -
816 - -
736 - -
OR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

0 9-10 -
0 9-10 -
0 9-10 -
- - -

0.0
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
SUPERSET.
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
WEEK 12 RECOMMENDED REST SPLIT
D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
ADDITIONAL NOTES
IF THE WEIGHT SAYS "#VALUE" YOU JUST NEED TO ENTER YOUR OPENING ATTEMPT.
YOU CAN ENTER THAT IN THE TOP LEFT CORNER OF THIS TRAINING WEEK. (USUALLY 90-95%)
-
-
-
-
-
-
-
-
ADDITIONAL NOTES
-
-
-
-
EACH SIDE.
-
-
-
EN DAY 2 AND DAY 3.

ADDITIONAL NOTES
PR SINGLE.
TESTING THIS LIFT IS OPTIONAL!
TESTING THIS LIFT IS OPTIONAL!
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed li
Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily und
5 reps & If we were to have a set of 5 @ an RPE of 9
reps. This is one of the most simple way of quickly g
As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.
If you need a more concrete guide as to how RPE

translates to percentages, you can take a look at
the chart to the right. Using this chart you can
take a look at the reps at the top and the
recommended RPE and get a ball park
percentage as to what it could or should be.
Then based on the warm-ups and how you feel,
you can adjust the weight up or down to suit the
conditions of the day.
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.
ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.
Note: This is only a warm-up recommendation, If you have a routi

it. You can also add to this warm-up or mix and match to suit you
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.
MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.
nto RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha
ple way of quickly getting into RPE.
and learn about it as it relates to you in particular, you will see that it is mu
p set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
drop the back down weight by 5 to 10% to ensure that our effort on the da
e as to how RPE
n take a look at
chart you can
and the
park
should be.
d how you feel,
down to suit the
uick youtube/google search.)

ation, If you have a routine that works for then you should feel free to continue
ix and match to suit your personal warm-ups needs.
uick youtube/google search.)
tations 3x10.
15 breaths.
essary for everyone, based on your needs you can perform these 2-4 times a week
at rpe 8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliab
10 but in practice only 6 to 10 are used. Anything below 6 is classified as too
so is by comparing it to RIR (Reps In Reserve). For example if we were to h

ld pick a weight that that would be 2 reps away from failure with after com
ck a weight that would leave them 1 rep away from failure after completin
see that it is much more nuanced that just simply "I could do 2 more reps"
ection for the sets to come. For example, if we had a recommended top set
; In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to ma
effort on the day isn't above what it should be and that we continue to ma
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
recommended intensity of a particular lift or set. For
e bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too
R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after completing
ve them 1 rep away from failure after completing 5
uanced that just simply "I could do 2 more reps" & you
. For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
ve what it should be and that we continue to manage
ve what it should be and that we continue to manage
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can utilize the st
movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma
3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do a
what your first main movement of the training day is).
eps for 1-2 sets. Feel out the movement, positioning,

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Welcome to your Jamal Browner x StrengthStudioT

see the detailed program breakdown video and co

Note: You need to open this program on Goo

If you like the format and style of this program, yo

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

WATCH THE FULL PROGRAM BREAKDOWN VIDE

EAKDOWN VIDEO HERE:

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

DEADLIFT VARIANT (PHASE 2)

one you can download the Microsoft Excel

lable you can get $40 off of your first 2 months!

QUESTIONNAIRE - PART 1 - GENER

QUICK QUESTIONNAIRE GUIDE

QUESTIONNAIRE - PART 2 - DEADL

1. Rate your ability t

2. Rate your techniq

3. How well do you r

DON'T INCLUDE YOUR UNIT OF

ressful is your life outside of the gym?

our ability to handle/recover from volume for the Deadlift:

our technique on the Deadlift:

ell do you recover from higher intensities (higher percentages

ossible, these selections will impact your program significantly:

for the Deadlift:

(higher percentages of your one rep max) on the Deadlift?:

or Great Sleep & Light Work/School hours)

ly handle a lot of volume on this lift and recover well.

ax) on the Deadlift?:

l it into this document.

ight by 5% if the RPE is too high!

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 1 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

LEG EXTENSIONS HAMSTRING CURLS LU RAISES

CABLE CRUNCHES TRICEP PUSHDOWNS

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT:

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO

END OF WEEK BODY WEIGHT: