How to use this training template:

1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include in this mesocyle of training b

2.) On sheet b as well, fill in your 10 rep maxes for the exercises you selected by typing them in. If you don't know t

3.) Your program should be well in place on sheet c "mesocycle" by this point.
Please fill out the rating scale for each available exercise (select from the drop-down menus in every blue cell) so th
The rating scale guide is just below the program itself if your scroll down on sheet c.
e in this mesocyle of training by picking them from the drop-down menu in each cell.

g them in. If you don't know the exact values, do your best to estimate them.

menus in every blue cell) so that your volume can be auto-adjusted to your responses.
Start Here ----->
Legs Move 1:
Legs Move 2:
Pushing Move 1:
Pushing Move 2:
Deadlift Move:
Hamstring Move:
Upper Body Pulling Move 1:
Upper Body Pulling Move 2:
Shoulder Move 1:
Shoulder Move 2:

* Add your bodyweight to moves that involve it, such as pullups and glute-ham raises
 1.) Choose Exercise From Dropdown Menu in Each Cell Below:

ght to moves that involve it, such as pullups and glute-ham raises. When looking at the workout, subtract your bodyweight to get the weig
 2.) Type in 10RM of Each Exercise*:

ut, subtract your bodyweight to get the weight added via belt or dumbbell, etc…
 Week 1
Sets Weight Rep Goal Rep Results *Rating
Monday
0 2 0 3/fail
0 2 0 3/fail
0 2 0 3/fail
0 2 0 3/fail
Abs of choice (optional) 2 3/fail

Sets Weight Rep Goal Rep Results *Rating

Tuesday
0 6 0 3/fail
0 3 0 3/fail
0 2 0 3/fail
0 2 0 3/fail
Abs of choice (optional) 2 3/fail
Rating:

Sets Weight Rep Goal Rep Results *Rating

Thursday
0 3 0 3/fail
0 4 0 3/fail
0 2 0 3/fail
0 2 0 3/fail
Abs of choice (optional) 2 3/fail

Sets Weight Rep Goal Rep Results *Rating

Friday
0 5 0 3/fail
0 2 0 1/2 Tuesday's
0 2 0 3/fail
0 2 0 3/fail
Abs of choice (optional) 2 3/fail

3.) *Rating Guide:

(1: The reps were pretty easy to get, no serious challenge whatsoever.)
(0: The reps were tough to get, but the effort was manageable and I had a couple left in the tank.)
(-1 The reps were VERY tough to get and I barely managed to eek them out.)
* "1/2 Tuesday's instructs that you should stop your reps at half of what you did on Tuesday's "legs move 2," aka th
So if you did 10,8,8,8,7,7 reps on Tuesday, you should only do 5,4 reps on Friday's second exercise. Only 2 sets as in
 Week 2 Week 3
Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

2 0 3/fail 2 0 2/fail 2
2 0 3/fail 2 0 2/fail 2
2 0 3/fail 2 0 2/fail 2
2 0 3/fail 3 0 2/fail 3
2 3/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

6 0 3/fail 6 0 2/fail 6
3 0 3/fail 3 0 2/fail 3
2 0 3/fail 3 0 2/fail 3
2 0 3/fail 3 0 2/fail 3
2 3/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

3 0 3/fail 3 0 2/fail 3
4 0 3/fail 4 0 2/fail 4
2 0 3/fail 3 0 2/fail 3
2 0 3/fail 3 0 2/fail 3
2 3/fail 3 2/fail 3

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets

5 0 3/fail 5 0 2/fail 5
2 0 1/2 Tuesday's 2 0 1/2 Tuesday's 2
2 0 3/fail 3 0 2/fail 3
2 0 3/fail 3 0 2/fail 3
2 3/fail 3 2/fail 3
ay's "legs move 2," aka the first exercise on Tuesday
exercise. Only 2 sets as indicated. If a rep is odd, round down.
Week 4 Week 5: Deload
Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 1/2 reps of Week 1

0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1

Weight Reps Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 1/2 reps of Week 1

0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1
Rating:

Weight Reps Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 1/2 reps of Week 1

0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1

Weight Reps Rep Results *Rating Sets Weight Rep Goal

0 1/fail 2 0 1/2 reps of Week 1

0 1/2 Tuesday's 2 0 Same reps as Week 1
0 1/fail 2 0 1/2 reps of Week 1
0 1/fail 2 0 1/2 reps of Week 1
1/fail 2 1/2 reps of Week 1