Main

Welcome to your Jamal Browner x StrengthStudi
document consists of Eight (8) sheets. The "Welcom

The "Start" sheet is where you'll enter your inform
Program (RPE)" the RPE based version of your pro
sheet is where you'll see your personalized RPE re
see info on how you can add a 5th day to this pro
We made sure to make this program as deta
Email:
Instagram:
Also we'd really appreciate it if you left a review

what we can improve on in th
If you like the format and style of this program and
StrengthStudioTT Training program! PLEASE WATCH THE FULL PROGRAM B
. The "Welcome" sheet is the sheet you're on now and where you can see t
r your information before you start the program and also where you can fin
n of your program. The "Your Program (%)" is where you'll find the percent
nalized RPE recommendation charts and further information on recommen
ay to this program. The "FAQs" Sheet. The "Graphs & Tracker" sheet is whe
and also keep a track of your body weight and n
HOW TO GET THE MOST OUT OF OUR PROGR
$$$$es
VIDEO LINK!
WATCH THE FULL PROGRAM BREAKDOWN VIDE
Program Breakdown!
gram as detailed as possible, but if you do have any questions that are not
Email Us!
Our Instagram!
left a review on this program for us! Your feedback lets others know if this
prove on in the future. You can go to our website at the link below and leav
Leave a Review!
program and you want to take your training to the next level, you can che
we love to work with guys who have ran our training p
1-On-1 Coaching!
L PROGRAM BREAKDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTE
e you can see the detailed program breakdown video and contact us if you
ere you can find all the exclusive videos by Jamal & his Coach (Top Right). T
nd the percentage based version of your program. The "RPE, Warm-ups &
on recommendations for the program. The "Optional Day - 5" sheet is whe
r" sheet is where you can see an analysis of your work done on the progra
y weight and notes.
OF OUR PROGRAMS:
INK!
EAKDOWN VIDEO HERE:
akdown!
ns that are not answered in this document, feel free to email or DM us belo
ers know if this is a good program for them and lets us know what we did w
below and leave a review under this program itself. Thank you.
view!
el, you can check out our 1-on-1 coaching service. Once coaching spots are
our training plans before!
hing!
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
N THIS SHEET BEFORE GETTING STARTED. This
breakdown video and contact us if you need to.
eos by Jamal & his Coach (Top Right). The "Your
your program. The "RPE, Warm-ups & Pre-hab"
m. The "Optional Day - 5" sheet is where you'll
alysis of your work done on the program so far
ument, feel free to email or DM us below!
r them and lets us know what we did well and

program itself. Thank you.
ching service. Once coaching spots are available
SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
YOUR PROFILE
NAME aziz
AGE 24
SQUAT 315
BENCH PRESS 170
DEADLIFT 365
STARTING BODY WEIGHT 165
VARIATIONS 5
CLICK THERE TO OPEN
THE DROP DOWN BLOCK PULL 405
MENU FOR EACH CLOSE GRIP BENCH PRESS 165
VARIANT →
PIN SQUAT 275
Having problems filling out the Table?
Watch This!
QUESTIONNAIRE - PART 1 - GENER

- Based on your experience with RPE you can r
are both the same program and will both be aff
NOTE: If you are a beginner or just not very experienced
- THIS QUESTIONNAIRE HAS 4 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
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
4 - Lifters with longer limbs or disadvantageous
QUESTIONNAIRE - PART 2 - SQUA
1. Rate your ability t

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

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

1 - I don't recover very well fro
SELECT HERE →
QUESTIONNAIRE - PART 3 - BENCH P

SELECT HERE →

SELECT HERE →

SELECT HERE →
QUESTIONNAIRE - PART 4 - DEADL

SELECT HERE →

SELECT HERE →

SELECT HERE →
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:
DEADLIFT GRIP
← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".
IF YOU DON'T KNOW YOUR MAX

FOR A PARTICULAR MOVEMENT
YOU CAN JUST ESTIMATE IT AND
ADJUST UP OR DOWN BASED ON
WEEK 1.
1 - GENERAL
PE you can run this program % based or RPE based. Just choose the
ll both be affected by this questionnaire the % based version just ha
y experienced with RPE based training you can choose the "Your Program (%)" and
TS. Please rate the following below based on your experience lifting
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
LL 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 (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
dvantageous leverages for a particular lift should pick 1.
T 2 - SQUAT
our ability to handle/recover from volume for the Squat:

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

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
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
2
OR 3.
- BENCH PRESS
our ability to handle/recover from volume for the Bench Press

3
OR 3.
our technique on the Bench Press:

2
OR 3.

3
OR 3.
4 - DEADLIFT
our ability to handle/recover from volume for the Deadlift:
1
OR 3.
our technique on the Deadlift:

2
OR 3.

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 THE BRAND NEW TIPS & TUTORIALS HE
GROCERY HAUL BENCH WARM-UP
Note: If you're looking for all the older videos from the intermediate vol. 2, 3 & 4 y
check your confirmation em
ed. Just choose the "Your Program (%)" or "Your Program (RPE)" she
ased version just has more suggested numbers based on your 1RMs
"Your Program (%)" and still adjust the some of the numbers given by the program
ur experience lifting, these selections will impact your program sign

t Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/School
estions.
n this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean to
th 2 or 3 if your technique is really solid.
d pick 1.
or the Squat:
n average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this lift a
d technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
higher percentages of your one rep max) on the Squat?:

ry is average. | 3 - I recover very well from higher intensities.
or the Bench Press:

higher percentages of your one rep max) on the Bench Press?:

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

u have to decide the weight based off an RPE and fill it into this document.
ce the weight for the top set of that exercise is entered. It's a percentage drop.
r go over the recommended RPE for the day.
t any weight or RPE and dial back the weight by 5% if the RPE is too
what you have used for your 1 rep maxes.
BENCH PRESS VARIANT

LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
UTORIALS HERE:
SQUAT VARS
SUPPLEMENTS
ate vol. 2, 3 & 4 you can find them in the video link file for this program. Just
r confirmation email!
am (RPE)" sheet after filling out the questionnaire. They

n your 1RMsb
by the program based on the recommended RPE.
program significantly:
ght Work/School hours)
hould lean toward 2.
lume on this lift and recover well.

uat?:
nch Press?:
adlift?:
ent.
e drop.
he RPE is too high!
DEADLIFT VARIANT SQUAT VARIANT

DEADLIFT HIGH BAR SQUAT
DEFICIT DEADLIFT PAUSED SQUAT
BLOCK PULL PIN SQUAT
2 POSITION PAUSED DEADLIFT SSB SQUAT
PAUSED DEADLIFT TEMPO SQUAT
STIFF LEGGED SUMO FRONT SQUAT
ROMANIAN DEADLIFTS PAUSED SQUAT
TEMPO DEADLIFT
S-RST S-TI
6 4
B-RST B-TI
7 5
D-RST D-TI
5 4
1 YES
2 NO
3
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR
TRAINING VIDEOS AND SHOW SOME LOVE!
DAY 1 SETS REPS

MOST OF THE ACESSORIES HAVE A SQUAT 1 3
DROP DOWN MENU WITH MULTIPLE
OPTIONS. YOU CAN CLICK ON THE SQUAT 1 5
ACCESSORY ITSELF AND OPEN THE
MENU TO SELECT. SQUAT #NAME? 5
CLOSE GRIP BENCH PRESS 1 6
DROP DOWN → BULGARIAN SPLIT SQUAT 1 8-10
BULGARIAN SPLIT SQUAT 3 10-12
DROP DOWN → PREACHER CURLS 4 12-15
REAR DELT FLYS 3 15-20
DROP DOWN → DEADBUGS 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
DAY 2 SETS REPS

IF YOU'RE WONDERING WHY BENCH
HAS "0" SETS LISTED PLEASE CHECK BENCH PRESS 1 4
THE FAQ PAGE! IT'S THE FIRST
QUESTION. BENCH PRESS 0 6
#NAME? #NAME? #NAME?
BLOCK PULL 1 2
BLOCK PULL 1 5
BLOCK PULL 1 5
BLOCK PULL #NAME? 6
DROP DOWN → FLAT DB PRESS 4 8-10
DROP DOWN → WIDE GRIP PULLDOWNS 1 DENSITY
DROP DOWN → CHEST SUPPORTED ROWS 4 10-12
DROP DOWN → WEIGHTED PLANKS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -
DAY 3 SETS REPS

PIN SQUAT 1 2
PIN SQUAT 1 5
PIN SQUAT #NAME? 7
BENCH PRESS (VARIED GRIP) 1 6
BENCH PRESS (VARIED GRIP) #NAME? 6
DROP DOWN → MACHINE CHEST PRESS 3 10-12
DROP DOWN → CABLE FLYS (HIGH TO LOW) 3 15-20
DROP DOWN → TRICEP PUSHDOWNS 4 12-15
DROP DOWN → CABLE LATERAL RAISES 4 12-15
DROP DOWN → GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

A CLUSTER SET IS ONE SET BROKEN
INTO SMALLER SETS, SEPERATED BY DEADLIFT (CLUSTER 2+2) 1 4
20s REST. IN THIS CASE 2 REPS, 20s
REST & 2 REPS AGAIN. DEADLIFT #NAME? 5
TEMPO BENCH PRESS 1 1
BENCH PRESS 1 7
BENCH PRESS #NAME? 9
SQUAT #NAME? 6
DROP DOWN → BARBELL RDL 3 8-10
CHEST SUPPORTED ROWS 2 8-10
DB REVERSE FLYS 3 10-12
DROP DOWN → CHINESE SIDE BENDS 3 20-30
DROP DOWN → CABLE CRUNCHES 3 15-20
- - -
DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 5
SQUAT #NAME? 5
PREACHER CURLS 4 12-15
DEADBUGS 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 6
BLOCK PULL 1 1
BLOCK PULL 1 5
BLOCK PULL 1 5
BLOCK PULL #NAME? 6
FLAT DB PRESS 4 8-10
WIDE GRIP PULLDOWNS 1 DENSITY
WEIGHTED PLANKS 3 15+
- - -
DAY 3 SETS REPS

PIN SQUAT 1 1
PIN SQUAT 1 5
PIN SQUAT #NAME? 7
MACHINE CHEST PRESS 3 10-12
CABLE FLYS (HIGH TO LOW) 3 15-20
TRICEP PUSHDOWNS 4 12-15
CABLE LATERAL RAISES 4 12-15
GHD CORE ISO HOLD 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT (CLUSTER 2+1) 1 3
DEADLIFT #NAME? 5
BENCH PRESS 1 7
SQUAT #NAME? 6
BARBELL RDL 3 8-10
CHINESE SIDE BENDS 3 20-30
CABLE CRUNCHES 3 15-20
- - -
DAY 1 SETS REPS

YOU CAN CHANGE SOME OR ALL SQUAT 1 2
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM. SQUAT 2 4
SQUAT #NAME? 5
DROP DOWN → TWO ARM DB CURLS 4 10-12
DROP DOWN → WEIGHTED PLANKS 3 30-60s
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 3
BENCH PRESS 0 4
BLOCK PULL 1 1
BLOCK PULL 4 5
DROP DOWN → FLAT DB PRESS 4 6-8
DROP DOWN → WIDE GRIP PULL-UPS 4 6-8
DROP DOWN → SINGLE LEG HAMSTRING CURLS 3 8-10
DROP DOWN → WEIGHTED V-UPS 3 15+
- - -
DAY 3 SETS REPS

PIN SQUAT 1 1
PIN SQUAT 1 6
PIN SQUAT 1 6
PIN SQUAT #NAME? 5
DROP DOWN → CABLE FLYS (HIGH TO LOW) 3 12-15
DROP DOWN → TRICEP PUSHDOWNS 4 10-12
DROP DOWN → CABLE LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT #NAME? 4
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 6
DROP DOWN → PENDLEY ROWS 1 5-7
PENDLEY ROWS 2 7-9
- - -
DAY 1 SETS REPS
SQUAT 1 1
SQUAT 2 3
SQUAT #NAME? 4
TWO ARM DB CURLS 4 10-12
WEIGHTED PLANKS 3 30-60s
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 2
BENCH PRESS 0 3
BLOCK PULL 1 1
BLOCK PULL 4 5
FLAT DB PRESS 4 6-8
WIDE GRIP PULL-UPS 4 6-8
SINGLE LEG HAMSTRING CURLS 3 8-10
WEIGHTED V-UPS 3 15+
- - -
DAY 3 SETS REPS

PIN SQUAT 1 1
PIN SQUAT 1 5
PIN SQUAT 1 5
PIN SQUAT #NAME? 4
CABLE FLYS (HIGH TO LOW) 3 12-15
TRICEP PUSHDOWNS 4 10-12
CABLE LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT #NAME? 3
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 5
BARBELL RDL 3 6-8
PENDLEY ROWS 1 5-7
PENDLEY ROWS 2 7-9
- - -
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
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 EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED 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 SPLITLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
WEEK 1
WEIGHT DAILY VOLUME RPE TEMPO
250 750 6.5 -
235 1175 6 -
#NAME? #NAME? - -
185 1110 5.5 -
#NAME? #NAME? - -
125 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 5098 - -
- 5106 - -

175 700 6.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
335 670 6 -
315 1575 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
165 - 6-7 -
0 - - -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 700 - -
- 6959 - -

0 0 6 -
0 0 5.5 -
#NAME? #NAME? - -
195 1170 5.5 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 0 - -
- 5476 - -

0 0 6.5 -
0 #NAME? 3,4,5 -
0 0 6 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 5103 - -
- 3578 - -
- 0 - -
END OF WEEK BODY WEIGHT:

63.5
WEEK 4
0 0 8 -
0 0 7.5 -
#NAME? #NAME? - -
0 0 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 7.5 -
0 0 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 7.5 -
0 0 7 -
#NAME? #NAME? - -
0 0 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 5481 - -
- 3991 - -
- 0 - -

0.0
WEEK 7
0 0 6.5 -
0 0 5.5 -
#NAME? #NAME? - -
0 0 6 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 0 6 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 5.5 -
0 0 3,4,5 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 5 -
0 0 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 5.5 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 6.5 -
0 #NAME? 3,4,5 -
0 0 6 4-5s DOWN
0 0 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 5292 - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 5292 - -
- 0 - -
- 0 - -
0.0
WEEK 10
0 0 8 -
0 0 7 -
#NAME? #NAME? - -
0 0 8 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 0 7.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
355 355 7 -
315 6300 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 6655 - -

0 0 6.5 -
0 0 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 0 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 7.5 -
0 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
0 0 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 4883 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 4883 - -
- 0 - -
- 0 - -

0.0
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
THIS IS THE (RPE) BASED VERSION OF THIS PROGRAM, MOST NUM
RECOMMENDED FOR YOU BUT YOU CAN STILL USE THE RPE CHAR
SHEET AS A GUIDE. BE SURE TO FILL IN THE NUMBERS THAT YO
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
-
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
-
-
-
-
NOTES
PLEASE CHECK THE FAQ PAGE. IT EXPLAINS THE BACKDOWN SETS.
#NAME?
CLUSTER SET (1+1).
-
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
-
-
-
-
-
NOTES
-
-
ONE FINGER SPACE IN OR OUT FROM YOUR MAIN GRIP.
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
#NAME?
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-
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-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
ASCENDING SETS. RPE 3,4,5 & DROP 10% FOR YOUR LAST SET.
-
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NOTES
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-
-
NOTES
-
#NAME?
-
ASCENDING SETS. RPE 3,4,5 & DROP 10-12% FOR YOUR LAST SET.
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
FATIGUE DROPS | GOAL: 4 BACKDOWN SETS. DON'T CROSS THE RPE OF YOUR TOPSET.
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
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NOTES
-
#NAME?
-
-
-
-
-
-
-
-
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NOTES
-
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-
-
NOTES
-
#NAME?
-
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OGRAM, MOST NUMBERS ARE NOT
LL USE THE RPE CHART ON THE NEXT
HE NUMBERS THAT YOU DO HIT!
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 Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Deadlift Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 1 5 0 0
SQUAT #NAME? 5 #NAME? #NAME?
CLOSE GRIP BENCH PRESS 1 6 0 0
CLOSE GRIP BENCH PRESS 3 8 #NAME? #NAME?
BULGARIAN SPLIT SQUAT 1 8-10 0 -
PREACHER CURLS 4 12-15 0 -
REAR DELT FLYS 3 15-20 0 -
DEADBUGS 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

BENCH PRESS 1 4 0 0
BENCH PRESS 0 6 #NAME? #NAME?
#NAME? #NAME? #NAME? #NAME? #NAME?
BLOCK PULL 1 2 0 0
BLOCK PULL 1 5 0 0
BLOCK PULL 1 5 #NAME? #NAME?
BLOCK PULL #NAME? 6 #NAME? #NAME?
FLAT DB PRESS 4 8-10 0 -
WIDE GRIP PULLDOWNS 1 DENSITY 0 -
CHEST SUPPORTED ROWS 4 10-12 0 -
WEIGHTED PLANKS 3 15+ - -
- - - - -
TOTAL DEADLIFT VOLUME - - - 0

PIN SQUAT 1 2 0 0
PIN SQUAT 1 5 0 0
PIN SQUAT #NAME? 7 #NAME? #NAME?
BENCH PRESS (VARIED GRIP) 1 6 0 0
BENCH PRESS (VARIED GRIP) #NAME? 6 #NAME? #NAME?
MACHINE CHEST PRESS 3 10-12 0 -
CABLE FLYS (HIGH TO LOW) 3 15-20 0 -
TRICEP PUSHDOWNS 4 12-15 0 -
CABLE LATERAL RAISES 4 12-15 0 -
GHD CORE ISO HOLD 3 30-60s 0 -
- - - - -

DEADLIFT (CLUSTER 2+2) 1 4 0 0
DEADLIFT #NAME? 5 0 #NAME?
TEMPO BENCH PRESS 1 1 0 0
BENCH PRESS #NAME? 9 #NAME? #NAME?
BARBELL RDL 3 8-10 0 -
DB REVERSE FLYS 3 10-12 0 -
CHINESE SIDE BENDS 3 20-30 - -
CABLE CRUNCHES 3 15-20 - -
- - - - -

61,7
WEEK 5
SQUAT 1 2 0 0
SQUAT 1 5 0 0
- - - - -

BENCH PRESS 1 3 0 0
BLOCK PULL 1 1 0 0
BLOCK PULL 1 4 0 0
WEIGHTED PLANKS 3 15+ - -
- - - - -

PIN SQUAT 1 1 0 0
PIN SQUAT 1 4 0 0
- - - - -

- - - - -

0.0
WEEK 8
SQUAT 1 2 0 0
SQUAT 2 4 0 0
TWO ARM DB CURLS 4 10-12 0 -
WEIGHTED PLANKS 3 30-60s - -
- - - - -

BENCH PRESS 1 1 0 0
BENCH PRESS 1 3 0 0
BLOCK PULL 1 1 0 0
BLOCK PULL 4 5 0 0
WIDE GRIP PULL-UPS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 8-10 0 -
WEIGHTED V-UPS 3 15+ - -
- - - - -

PIN SQUAT 1 1 0 0
PIN SQUAT 1 6 0 0
PIN SQUAT 1 6 #NAME? #NAME?
- - - - -

BENCH PRESS 1 6 0 0
SQUAT #NAME? 6 #NAME? 5481
PENDLEY ROWS 1 5-7 0 -
- - - - -
0.0
WEEK 11
SQUAT 1 1 0 0
SQUAT 2 3 0 0
TWO ARM DB CURLS 4 10-12 0 -
WEIGHTED PLANKS 3 30-60s - -
- - - - -

BENCH PRESS 1 1 0 0
BENCH PRESS 1 2 0 0
BLOCK PULL 1 1 0 0
BLOCK PULL 4 4 0 0
WIDE GRIP PULL-UPS 4 6-8 0 -
SINGLE LEG HAMSTRING CURLS 3 8-10 0 -
WEIGHTED V-UPS 3 15+ - -
- - - - -

PIN SQUAT 1 1 0 0
PIN SQUAT 1 5 0 0
- - - - -

DEADLIFT 1 1 0 0
BENCH PRESS 1 5 0 0
SQUAT 5 4 #NAME? 5040
- - - - -

0.0
Cumulative Volume
10201
16154
21446
26927
33322
37787
43079
48560
54230
59112
64152
68405

Cumulative Volume
14860
18575
22428
26419
30061
36359
36359
36359
36359
36359
36359
36359

Cumulative Volume
6959
6959
6959
6959
6959
6959
6959
6959
6959
13614
13614
13614
EK 2
RPE TEMPO
7 -
6.5 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
6.5 -
6 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6.5 -
6 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
,7
EK 5
RPE TEMPO
8.5 -
8 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5-9 -
- -
- -
8 -
7.5 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
7.5 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
6.5,7.5,8.5 -
8 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 8
RPE TEMPO
7 -
6 -
- -
6.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5 -
- -
- -
6 -
4,5,6 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
5.5 -
6 -
- -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
6 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
K 11
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
8 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
- -
7.5 -
6,7,8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7.5 - 8 -
- -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
6,7,8 -
8 4-5s DOWN
7.5 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
CLUSTER SET (1+1).
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
-
-
-
-
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
ENTER YOUR OPENING
ATTEMPTS FOR THE TEST DAY
→
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
4
5
6
7
8
9
10
11
12
Weekly Deadlift Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 1 5 0
SQUAT #NAME? 5 #NAME?
CLOSE GRIP BENCH PRESS 1 6 0
CLOSE GRIP BENCH PRESS 3 8 #NAME?
BULGARIAN SPLIT SQUAT 1 8-10 0
PREACHER CURLS 4 12-15 0
REAR DELT FLYS 3 15-20 0
DEADBUGS 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

BENCH PRESS 1 4 0
BENCH PRESS 0 6 #NAME?
#NAME? #NAME? #NAME? #NAME?
BLOCK PULL 1 2 0
BLOCK PULL 1 5 0
BLOCK PULL 1 5 #NAME?
BLOCK PULL #NAME? 6 #NAME?
FLAT DB PRESS 4 8-10 0
WIDE GRIP PULLDOWNS 1 DENSITY 0
CHEST SUPPORTED ROWS 4 10-12 0
WEIGHTED PLANKS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

PIN SQUAT 1 2 0
PIN SQUAT 1 5 0
PIN SQUAT #NAME? 7 #NAME?
BENCH PRESS (VARIED GRIP) 1 6 0
BENCH PRESS (VARIED GRIP) #NAME? 6 #NAME?
MACHINE CHEST PRESS 3 10-12 0
CABLE FLYS (HIGH TO LOW) 3 15-20 0
TRICEP PUSHDOWNS 4 12-15 0
CABLE LATERAL RAISES 4 12-15 0
GHD CORE ISO HOLD 3 30-60s 0
- - - -

DEADLIFT (CLUSTER 2+2) 1 4 0
DEADLIFT #NAME? 5 0
TEMPO BENCH PRESS 1 1 0
BENCH PRESS #NAME? 9 #NAME?
BARBELL RDL 3 8-10 0
DB REVERSE FLYS 3 10-12 0
CHINESE SIDE BENDS 3 20-30 -
CABLE CRUNCHES 3 15-20 -
- - - -

62,4
WEEK 6 | DELOAD
SQUAT 1 2 0
SQUAT 1 5 0
DEADBUGS 3 15-20 -
- - - -

BENCH PRESS 1 3 205
BLOCK PULL 1 1 0
BLOCK PULL 1 4 0
WEIGHTED PLANKS 3 15+ -
- - - -

PIN SQUAT 1 1 0
PIN SQUAT 1 4 0
- - - -

DEADLIFT #NAME? 5 0
- - - -

0.0
WEEK 9
SQUAT 1 1 0
SQUAT 2 4 0
TWO ARM DB CURLS 4 10-12 0
WEIGHTED PLANKS 3 30-60s -
- - - -

BENCH PRESS 1 1 0
BENCH PRESS 1 3 0
BLOCK PULL 1 1 0
BLOCK PULL 4 5 0
WIDE GRIP PULL-UPS 4 6-8 0
SINGLE LEG HAMSTRING CURLS 3 8-10 0
WEIGHTED V-UPS 3 15+ -
- - - -

PIN SQUAT 1 1 0
PIN SQUAT 1 5 0
PIN SQUAT 1 5 #NAME?
- - - -

DEADLIFT 1 1 0
DEADLIFT #NAME? 3 0
BENCH PRESS 1 6 0
BARBELL RDL 3 6-8 0
PENDLEY ROWS 1 5-7 0
PENDLEY ROWS 2 7-9 0
- - - -
0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT 0
BENCH PRESS 0
DEADLIFT 0 WEEK 12 / TEST
BENCH PRESS 1 6 0
DEADLIFT 1 1 #NAME?
DEADLIFT #NAME? 2 #NAME?
WIDE GRIP PULL-UPS 2 6-8 0
- - - -

SQUAT 1 1 #NAME?
- - - -
REST FOR 2 OR 3 DAYS BETW

SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -
0.0
Weekly Squat Volume
Volume
10201
5954
5292
5481
6395
4465
5292
5481
5670
4883
5040
4253
Weekly Bench Volume

Volume
14860
3716
3853
3991
3641
6298
0
0
0
0
0
0

Volume
6959
0
0
0
0
0
0
0
0
6655
0
0
WEEK 3
DAILY VOLUME RPE TEMPO
0 7.5 -
0 7 -
#NAME? - -
0 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7.5 -
#NAME? - -
#NAME? - -
0 7 -
0 6.5 -
#NAME? - -
#NAME? - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7 -
0 6.5 -
#NAME? - -
0 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7.5 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
5292 - -
3853 - -
0 - -

62,4
WEEK 6 | DELOAD
0 5.5 - 6.5 -
0 5.5 - 6.5 -
#NAME? - -
0 5.5 - 6 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
0 - -
0 - -

615 6-7 -
#NAME? - -
#NAME? - -
0 5-6 -
0 5-6 -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
- 6-7 -
- 6-7 -
- - -
- - -
615 - -
0 - -

0 5-6 -
0 5-6 -
#NAME? - -
510 5.5-6.5 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
0 - -
2285 - -

0 5.5 - 6 -
#NAME? 3,4,5 -
0 6-7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
- - -
4465 - -
3399 - -
0 - -

0.0
WEEK 9
0 7.5 -
0 6.5 -
#NAME? - -
0 7 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

0 7.5 -
0 7 -
#NAME? - -
#NAME? - -
0 6.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 6 -
0 6.5 -
#NAME? - -
#NAME? - -
0 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

0 7 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
0 6.5 -
#NAME? - -
#NAME? - -
5670 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
5670 - -
0 - -
0 - -
0.0
WEEK 12 / TEST
#NAME? - -
0 5.5 - 6 -
#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- - -
4253 - -
0 - -
0 - -

#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
0 - -
0 - -
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

0 9-10 -
0 9-10 -
0 9-10 -
- - -
0.0
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
CLUSTER SET (1+1).
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
#NAME?
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
NOTES
-
#NAME?
-
-
-
-
-
-
-
-
-
-
-
-
-
WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
-
-
-
#NAME?
-
-
-
-
-
-
-
-
ADDITIONAL NOTES
-
-
-
-
-
-
-
-
N DAY 2 AND DAY 3.

ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
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
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR
TRAINING VIDEOS AND SHOW SOME LOVE!
DAY 1 SETS REPS

MOST OF THE ACESSORIES HAVE A SQUAT 1 3
DROP DOWN MENU WITH MULTIPLE
OPTIONS. YOU CAN CLICK ON THE SQUAT 1 5
ACCESSORY ITSELF AND OPEN THE
MENU TO SELECT. SQUAT #NAME? 5
DROP DOWN → LEG EXTENSIONS 1 8-10
LEG EXTENSIONS 3 10-12
DROP DOWN → PREACHER CURLS 4 12-15
- - -
DAY 2 SETS REPS

IF YOU'RE WONDERING WHY BENCH
HAS "0" SETS LISTED PLEASE CHECK BENCH PRESS 1 4
THE FAQ PAGE! IT'S THE FIRST
QUESTION. BENCH PRESS 0 6
BLOCK PULL 1 2
BLOCK PULL 1 5
BLOCK PULL 1 5
BLOCK PULL #NAME? 6
DROP DOWN → INCLINE DB PRESS 4 8-10
DROP DOWN → WIDE GRIP PULLDOWNS 1 DENSITY
DROP DOWN → SEATED HAMSTRING CURLS 3 10-12
DROP DOWN → CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PIN SQUAT 1 2
PIN SQUAT 1 5
PIN SQUAT #NAME? 7
DROP DOWN → PEC DECK 3 15-20
DROP DOWN → DIPS 4 12-15
DROP DOWN → MACHINE LATERAL RAISES 4 12-15
DROP DOWN → PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

A CLUSTER SET IS ONE SET BROKEN
INTO SMALLER SETS, SEPERATED BY DEADLIFT (CLUSTER 2+2) 1 4
20s REST. IN THIS CASE 2 REPS, 20s
REST & 2 REPS AGAIN. DEADLIFT #NAME? 5
BENCH PRESS 1 7
SQUAT #NAME? 6
DROP DOWN → SIDE PLANKS 3 20-30
DROP DOWN → DEADBUGS 3 15-20
- - -
DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 5
SQUAT #NAME? 5
PREACHER CURLS 4 12-15
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 0 6
BLOCK PULL 1 1
BLOCK PULL 1 5
BLOCK PULL 1 5
BLOCK PULL #NAME? 6
INCLINE DB PRESS 4 8-10
WIDE GRIP PULLDOWNS 1 DENSITY
SEATED HAMSTRING CURLS 3 10-12
CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PIN SQUAT 1 1
PIN SQUAT 1 5
PIN SQUAT #NAME? 7
PEC DECK 3 15-20
DIPS 4 12-15
MACHINE LATERAL RAISES 4 12-15
PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT #NAME? 5
BENCH PRESS 1 7
SQUAT #NAME? 6
BARBELL RDL 3 8-10
SIDE PLANKS 3 20-30
DEADBUGS 3 15-20
- - -
DAY 1 SETS REPS

YOU CAN CHANGE SOME OR ALL SQUAT 1 2
OF YOUR ACCESSORIES FOR THE
SECOND HALF OF THIS PROGRAM. SQUAT 2 4
SQUAT #NAME? 5
DROP DOWN → DB HAMMER CURLS 4 10-12
DROP DOWN → PLANKS 3 30-60s
DROP DOWN → GHD CRUNCHES 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 3
BENCH PRESS 0 4
BLOCK PULL 1 1
BLOCK PULL 4 5
DROP DOWN → INCLINE BARBELL PRESS 4 6-8
DROP DOWN → SINGLE ARM PULL-DOWNS 4 6-8
DROP DOWN → NORDIC CURLS 3 8-10
DROP DOWN → CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PIN SQUAT 1 1
PIN SQUAT 1 6
PIN SQUAT 1 6
PIN SQUAT #NAME? 5
DROP DOWN → INCLINE DB PRESS 3 8-10
DROP DOWN → DB FLYS 3 12-15
DROP DOWN → SKULL CRUSHERS 4 10-12
DROP DOWN → DB LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT #NAME? 4
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 6
DROP DOWN → CABLE ROWS 1 5-7
CABLE ROWS 2 7-9
- - -
DAY 1 SETS REPS
SQUAT 1 1
SQUAT 2 3
SQUAT #NAME? 4
DB HAMMER CURLS 4 10-12
PLANKS 3 30-60s
GHD CRUNCHES 3 15-20
- - -
DAY 2 SETS REPS

BENCH PRESS 1 1
BENCH PRESS 1 2
BENCH PRESS 0 3
BLOCK PULL 1 1
BLOCK PULL 4 5
INCLINE BARBELL PRESS 4 6-8
SINGLE ARM PULL-DOWNS 4 6-8
NORDIC CURLS 3 8-10
CORE / STABILITY OPTION 3 15+
- - -
DAY 3 SETS REPS

PIN SQUAT 1 1
PIN SQUAT 1 5
PIN SQUAT 1 5
PIN SQUAT #NAME? 4
INCLINE DB PRESS 3 8-10
DB FLYS 3 12-15
SKULL CRUSHERS 4 10-12
DB LATERAL RAISES 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT 1 1
DEADLIFT #NAME? 3
BENCH PRESS 1 6
BENCH PRESS 0 6
SQUAT #NAME? 5
BARBELL RDL 3 6-8
CABLE ROWS 1 5-7
CABLE ROWS 2 7-9
- - -
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
CHINESE SIDE BENDS
GHD CRUNCHES
GHD CORE ISO HOLD
WEIGHTED V-UPS
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
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 EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
DB CAMPORINI DL SINGLE ARM PULL-DOWNS SEAL ROWS
DB STAGGERED STANCE RDL WIDE GRIP PULL-UPS PENDLEY ROWS
BARBELL RDL
BARBELL GLUTE BRIDGES
HIP THRUSTERS
LEG EXTENSIONS SEATED 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 SPLITLYING HAMSTRING CURLS SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
BELT SQUAT CABLE Y RAISE
PENDULUM SQUAT CABLE LATERAL RAISES
SEATED ARNOLD PRESS
OHP
HALF KNEELING LANDMINE PRESS
MACHINE SHOULDER PRESS
CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

MCGILL BIG 3 SKULL CRUSHERS TWO ARM DB CURLS
DEADBUGS DB TRICEP KICK BACKS BARBELL CURLS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS CABLE CURLS
SIDE PLANKS SINGLE ARM PUSHDOWNS PREACHER CURLS
PALOFF PRESSES DIPS INCLINE DB CURLS
CROSS BODY CABLE TRICEP EXT. REVERSE CURLS
INCLINE DB EXTENSIONS
DB TATE PRESS
CABLE OVER HEAD EXT.
CABLE OVER SHOULDER EXT.
SINGLE ARM CROSS BODY EXT.
INCLINE DB TRICEP EXT.
WEEK 1
250 750 6.5 -
240 1200 6 -
#NAME? #NAME? - -
119 716 5.5 -
#NAME? #NAME? - -
125 - 6-7 -
115 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 5191 - -
- 3293 - -

136 543 6.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
339 678 6 -
304 1521 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
70 - 6-7 -
140 - - -
105 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 543 - -
- 6750 - -

230 460 6 -
207 1033 5.5 -
#NAME? #NAME? - -
118 707 5.5 -
#NAME? #NAME? - -
0 - 6-7 -
110 - 6-7 -
0 - 6-7 -
70 - 6-7 -
0 - - -
- - - -
- 5310 - -
- 3308 - -

292 1167 6.5 -
305 #NAME? 3,4,5 -
205 205 6 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
225 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 5103 - -
- 3783 - -
- 5742 - -

0.0
WEEK 4
272 816 8 -
252 1258 7.5 -
#NAME? #NAME? - -
126 754 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 5472 - -
- 3470 - -

142 569 8 -
#NAME? #NAME? - -
#NAME? #NAME? - -
367 367 7.5 -
318 1592 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 569 - -
- 6723 - -

249 249 7.5 -
216 1081 7 -
#NAME? #NAME? - -
124 747 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 5325 - -
- 3494 - -

315 945 8 -
0 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 5481 - -
- 3991 - -
- 945 - -

0.0
WEEK 7
268 536 6.5 -
244 1950 5.5 -
#NAME? #NAME? - -
117 817 6 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 4680 - -
- 3070 - -

149 149 6.5 -
138 414 6 -
#NAME? #NAME? - -
#NAME? #NAME? - -
344 344 5.5 -
0 0 3,4,5 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- 563 - -
- 344 - -

230 230 5 -
199 1193 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
123 613 5.5 -
#NAME? #NAME? - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - - -
- - - -
- 5180 - -
- 2868 - -

310 621 6.5 -
0 #NAME? 3,4,5 -
0 0 6 4-5s DOWN
123 737 5.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 5292 - -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
0 - 6-7 -
- - - -
- - - -
- - - -
- 5292 - -
- 737 - -
- 621 - -
0.0
WEEK 10
290 290 8 -
264 1582 7 -
#NAME? #NAME? - -
126 880 8 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 3771 - -
- 3309 - -

157 157 8 -
149 299 7.5 -
#NAME? #NAME? - -
#NAME? #NAME? - -
361 361 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 455 - -
- 361 - -

241 241 6.5 -
216 1081 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
129 643 7 -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 4630 - -
- 3007 - -

331 331 7.5 -
345 #NAME? 6,7,8 -
0 0 7.5 4-5s DOWN
130 777 7 -
#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? 4883 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 4883 - -
- 777 - -
- 5506 - -

0.0
INCLINE DB PRESS STERNAL PRESS AROUND
FLAT DB PRESS COSTAL PRESS AROUND
INCLINE BARBELL PRESS CLAVICULAR PRESS AROUND
MACHINE CHEST PRESS CABLE FLYS (HIGH TO LOW)
WEIGHTED PUSH-UPS CABLE FLYS (LOW TO HIGH)
PEC DECK
DB FLYS
RAL RAISES
G LANDMINE PRESS
ULDER PRESS
THIS IS THE (%) BASED VERSION OF THIS PROGRAM, MOST NU
RECOMMENDED FOR YOU BUT YOU CAN STILL ADJUST THEM U
MANUALLY BASED ON THE LISTED RPE & HOW YOU FEEL ON
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
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CLUSTER SET (1+1).
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CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
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PROGRAM, MOST NUMBERS ARE
TILL ADJUST THEM UP OR DOWN
& HOW YOU FEEL ON THE DAY!
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
Week
1
2
3
4
5
6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
SQUAT 1 3 264 791
SQUAT 1 5 244 1219
LEG EXTENSIONS 1 8-10 125 -
- - - - -

BENCH PRESS 1 4 138 551
BLOCK PULL 1 2 344 689
BLOCK PULL 1 5 309 1543
INCLINE DB PRESS 4 8-10 0 -
SEATED HAMSTRING CURLS 3 10-12 0 -
CORE / STABILITY OPTION 3 15+ - -
- - - - -

PIN SQUAT 1 2 234 468
PIN SQUAT 1 5 210 1048
PEC DECK 3 15-20 0 -
DIPS 4 12-15 0 -
MACHINE LATERAL RAISES 4 12-15 0 -
PLANKS 3 30-60s 0 -
- - - - -

SIDE PLANKS 3 20-30 - -
- - - - -

0.0
WEEK 5
SQUAT 1 2 286 571
SQUAT 1 5 255 1277
- - - - -

BLOCK PULL 1 4 334 1335
SEATED HAMSTRING CURLS 3 10-12 0 -
- - - - -

PIN SQUAT 1 1 254 254
PIN SQUAT 1 4 227 906
PEC DECK 3 15-20 0 -
DIPS 4 12-15 0 -
MACHINE LATERAL RAISES 4 12-15 0 -
PLANKS 3 30-60s 0 -
- - - - -

SIDE PLANKS 3 20-30 - -
- - - - -

0.0
WEEK 8
SQUAT 1 2 272 544
SQUAT 2 4 248 1981
DB HAMMER CURLS 4 10-12 0 -
PLANKS 3 30-60s - -
GHD CRUNCHES 3 15-20 - -
- - - - -

BLOCK PULL 4 5 0 0
INCLINE BARBELL PRESS 4 6-8 0 -
SINGLE ARM PULL-DOWNS 4 6-8 0 -
NORDIC CURLS 3 8-10 0 -
- - - - -

PIN SQUAT 1 1 234 234
PIN SQUAT 1 6 203 1219
DB FLYS 3 12-15 0 -
SKULL CRUSHERS 4 10-12 0 -
DB LATERAL RAISES 4 10-12 0 -
- - - - -

SQUAT #NAME? 6 #NAME? 5481
CABLE ROWS 1 5-7 0 -
- - - - -
0.0
WEEK 11
SQUAT 1 1 296 296
SQUAT 2 3 268 1607
DB HAMMER CURLS 4 10-12 0 -
PLANKS 3 30-60s - -
GHD CRUNCHES 3 15-20 - -
- - - - -

BLOCK PULL 4 4 325 5200
INCLINE BARBELL PRESS 4 6-8 0 -
SINGLE ARM PULL-DOWNS 4 6-8 0 -
NORDIC CURLS 3 8-10 0 -
- - - - -

PIN SQUAT 1 1 245 245
PIN SQUAT 1 5 220 1099
DB FLYS 3 12-15 0 -
SKULL CRUSHERS 4 10-12 0 -
DB LATERAL RAISES 4 10-12 0 -
- - - - -

DEADLIFT 1 1 343 343
SQUAT 5 4 #NAME? 5040
- - - - -

0.0
Cumulative Volume
15603
32246
48394
64671
81112
92446
107598
123124
137918
151201
164777
171469

Cumulative Volume
10927
21944
33219
44744
55909
66038
73276
80654
88170
95719
102846
103425

Cumulative Volume
12492
20526
28686
36354
43133
48018
48983
49963
50644
56511
62421
64623
EK 2
RPE TEMPO
7 -
6.5 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
6.5 -
6 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6.5 -
6 -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 5
RPE TEMPO
8.5 -
8 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5-9 -
- -
- -
8 -
7.5 -
- -
- -
7-8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
7.5 -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
6.5,7.5,8.5 -
8 4-5s DOWN
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 8
RPE TEMPO
7 -
6 -
- -
6.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5 -
- -
- -
6 -
4,5,6 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
5.5 -
6 -
- -
- -
6 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
4,5,6 -
6.5 4-5s DOWN
6 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
K 11
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
8 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
7.5 - 8 -
- -
- -
7.5 -
6,7,8 -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
7.5 - 8 -
- -
- -
7.5 -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 - 9 -
6,7,8 -
8 4-5s DOWN
7.5 -
- -
- -
- -
7-8 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
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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
ENTER YOUR OPENING
ATTEMPTS FOR THE TEST DAY
→
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
4
5
6
7
8
9
10
11
12

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 3
SQUAT 1 3 268
SQUAT 1 5 248
LEG EXTENSIONS 1 8-10 0
- - - -

BENCH PRESS 1 4 140
BLOCK PULL 1 2 350
BLOCK PULL 1 5 313
INCLINE DB PRESS 4 8-10 0
SEATED HAMSTRING CURLS 3 10-12 0
CORE / STABILITY OPTION 3 15+ -
- - - -

PIN SQUAT 1 2 237
PIN SQUAT 1 5 213
PEC DECK 3 15-20 0
DIPS 4 12-15 0
MACHINE LATERAL RAISES 4 12-15 0
PLANKS 3 30-60s 0
- - - -

DEADLIFT #NAME? 5 0
SIDE PLANKS 3 20-30 -
DEADBUGS 3 15-20 -
- - - -

0.0
WEEK 6 | DELOAD
SQUAT 1 2 260
SQUAT 1 5 237
- - - -

BENCH PRESS 1 3 138
BLOCK PULL 1 1 344
BLOCK PULL 1 4 313
SEATED HAMSTRING CURLS 2 10-12 0
- - - -

PIN SQUAT 1 1 230
PIN SQUAT 1 4 210
PEC DECK 2 15-20 0
DIPS 3 12-15 0
MACHINE LATERAL RAISES 3 12-15 0
PLANKS 3 30-60s 0
- - - -

DEADLIFT #NAME? 5 0
SIDE PLANKS 3 20-30 -
DEADBUGS 3 15-20 -
- - - -

0.0
WEEK 9
SQUAT 1 1 286
SQUAT 2 4 252
DB HAMMER CURLS 4 10-12 0
PLANKS 3 30-60s -
GHD CRUNCHES 3 15-20 -
- - - -

BENCH PRESS 1 1 154
BENCH PRESS 1 3 142
BLOCK PULL 1 1 356
BLOCK PULL 4 5 0
INCLINE BARBELL PRESS 4 6-8 0
SINGLE ARM PULL-DOWNS 4 6-8 0
NORDIC CURLS 3 8-10 0
- - - -

PIN SQUAT 1 1 237
PIN SQUAT 1 5 213
PIN SQUAT 1 5 #NAME?
DB FLYS 3 12-15 0
SKULL CRUSHERS 4 10-12 0
DB LATERAL RAISES 4 10-12 0
- - - -

DEADLIFT 1 1 326
DEADLIFT #NAME? 3 0
BENCH PRESS 1 6 128
BARBELL RDL 3 6-8 0
CABLE ROWS 1 5-7 0
CABLE ROWS 2 7-9 0
- - - -
0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT 299.25
BENCH PRESS 161.5
DEADLIFT 346.75 WEEK 12 / TEST
BENCH PRESS 1 6 123
DEADLIFT 1 1 #NAME?
DEADLIFT #NAME? 2 #NAME?
INCLINE BARBELL PRESS 2 6-8 0
SINGLE ARM PULL-DOWNS 2 6-8 0
- - - -

SQUAT 1 1 #NAME?
SKULL CRUSHERS 2 10-12 0
- - - -
REST FOR 2 OR 3 DAYS BETW

SQUAT 1 1 0
BENCH PRESS 1 1 0
DEADLIFT 1 1 0
- - - -
0.0
Weekly Squat Volume
Volume
15603
16643
16148
16277
16441
11333
15152
15527
14793
13283
13577
6691
Weekly Bench Volume

Volume
10927
11017
11275
11524
11166
10128
7239
7377
7516
7549
7127
579

Volume
12492
8034
8160
7668
6779
4885
965
980
681
5867
5910
2202
WEEK 3
803 7.5 -
1238 7 -
#NAME? - -
743 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
5384 - -
3420 - -

560 7.5 -
#NAME? - -
#NAME? - -
699 7 -
1567 6.5 -
#NAME? - -
#NAME? - -
- 7-8 -
- - -
- 7-8 -
- 7-8 -
- - -
- - -
560 - -
6957 - -

475 7 -
1064 6.5 -
#NAME? - -
735 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
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5472 - -
3442 - -

1203 7.5 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
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5292 - -
3853 - -
1203 - -

0.0
WEEK 6 | DELOAD
519 5.5 - 6.5 -
1183 5.5 - 6.5 -
#NAME? - -
716 5.5 - 6 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
3713 - -
3149 - -

414 6-7 -
#NAME? - -
#NAME? - -
344 5-6 -
1254 5-6 -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
- 6-7 -
- 6-7 -
- - -
- - -
414 - -
4010 - -

230 5-6 -
838 5-6 -
#NAME? - -
707 5.5-6.5 -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
3155 - -
3167 - -

875 5.5 - 6 -
#NAME? 3,4,5 -
0 6-7 4-5s DOWN
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
- - -
4465 - -
3399 - -
875 - -

0.0
WEEK 9
286 7.5 -
2013 6.5 -
#NAME? - -
854 7 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
4564 - -
3209 - -

154 7.5 -
427 7 -
#NAME? - -
#NAME? - -
356 6.5 -
0 5,6,7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
581 - -
356 - -

237 6 -
1064 6.5 -
#NAME? - -
#NAME? - -
632 6.5 -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
4559 - -
2960 - -

326 7 -
#NAME? 5,6,7 -
0 7 4-5s DOWN
766 6.5 -
#NAME? - -
#NAME? - -
5670 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
5670 - -
766 - -
326 - -
0.0
WEEK 12 / TEST
#NAME? - -
737 5.5 - 6 -
#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- 6-7 -
- - -
4253 - -
-737 - -
2202 - -

#NAME? - -
#NAME? - -
#NAME? - -
#NAME? - -
- 6-7 -
- - -
2439 - -
1316 - -
FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

0 9-10 -
0 9-10 -
0 9-10 -
- - -
0.0
NOTES
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#NAME?
CLUSTER SET (1+1).
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WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
-
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#NAME?
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ADDITIONAL NOTES
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N DAY 2 AND DAY 3.

ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
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
YOUR RPE GUIDE
If you need a more concrete guide as to how RPE tra

reps at the top and the RPE to the left and get a goo
listed here up or down to suit the conditions of the d
RPE CALCULATOR
Calculator Reps RPE

Squat 5 8
Bench 6 6.5
Deadlift 3 6
VARIANT / OTHER 200

RPE / RE
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve

part RPE is subjective as it can vary from person to p
amount of effort put into the lift. The RPE scale tech
above 10 is a failed lift/set.
Many times, when just getting into RPE or explainin

an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
Many times, when just getting into RPE or explainin
an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
As you use RPE more frequently and learn about it a

see that the RPE of a top set, working set or warm-u
RPE of 7 and when we actual execute this top set, th
to drop the back down weight by 5 to 10% to ensure
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.
16. Front Foot Elevated Jefferson Split Squat.
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

warm-up or mix and match to suit your personal warm-ups need
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
rest days.
MYO REPS EXPLAINED
Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
DENSITY PROTOCOL EXPLAINED
Perform a set with a weight you can do for 12 to 15 reps and be 1

rest period solely up to you! Try to overload 5 to 10lbs weekly on
RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
to how RPE translates to percentages of your 1RM, you can take a look at
ft and get a good estimate as to what your weight for the day could be. The
nditions of the day.
1RM (%) Recommended Weight

315 81.10% 255
170 75.10% 128
365 81.10% 296
If you have another lift or variant of a main lift t

percenatges based on RPE for, Use
← ENTER ANY MAX
RPE / REPS 1 2 3 4
10 200 192 184 178
9.5 196 188 182 176
9 192 184 178 172
8.5 188 182 176 170
8 184 178 172 168
7.5 182 176 170 164
7 178 172 168 162
6.5 176 170 164 160
6 172 166 160 156
5.5 168 164 158 154
5 164 160 156 152
4 162 156 152 148
Rate of Percieved Exertions and is a method used to communicate the inten

om person to person but an example of an objective aspect of RPE is the b
RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used
RPE or explaining it to someone, the simpliest way to do so is by comparing

y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
RPE or explaining it to someone, the simpliest way to do so is by comparing
y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
learn about it as it relates to you in particular, you will see that it is much m
g set or warm-up should impact our weight selection for the sets to come. F
this top set, the RPE was closer to a 9; In this case althought the recomme
o 10% to ensure that our effort on the day isn't above what it should be and
youtube/google search.) WATCH THE MOBILITY VIDEOS HE

BONUS MOBILITY
, If you have a routine that works for then you should feel free to continue it. You can also ad
al warm-ups needs.
youtube/google search.)
ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se
8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju
iant of a main lift that you want to calculate

sed on RPE for, Use this chart!
5 6 7
172 168 162
170 164 160
168 162 158
164 160 154
162 158 152
160 154 150
158 152 148
154 150 144
150 146 140
148 144 138
146 142 136
144 138 134
municate the intensity or recommended intensity of a particular lift or set. F

ct of RPE is the bar speed during the lift, which can fairly reliably be used t
y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav

ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav
ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
e that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a re
ght the recommended back downs are at a particular % or % drop, it would
t it should be and that we continue to manage fatigue smartly.
ILITY VIDEOS HERE:

MOBILITY
ue it. You can also add to this
week after training sessions or on
eps.
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI
ith the number of sets, reps and

harts below. Using this chart you can take a look at the
rm-ups and how you feel, you can adjust the weight
8 9 10
158 152 148
154 150 144
152 148 142
150 144 138
148 142 136
144 138 134
142 136 130
138 134 128
134 130 124
132 128 122
130 124 118
126 122 116
ded intensity of a particular lift or set. For the most

e lift, which can fairly reliably be used to judge the
6 is classified as too effortless to rank and anything
Reserve). For example if we were to have a set of 5 @

rom failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
Reserve). For example if we were to have a set of 5 @
rom failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for us
to manage fatigue smartly.
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can utilize the st
a 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
what your first main movement of the training day is).
eps for 1-2 sets. Feel out the movement, positioning,

OPTIONAL DAY 5 - GPP DAY
For this program, if you would like to train 5 days w
1 - Add in the 5th training day on the rest day that is

2 - Your 5th day should be made up of 1 conditionin
3 - Choose the movements you do from this list:
a - Conditioning: Tread
b - Single arm shoulder
c - Shoulder trio.
d - Incline Ys Ts Ws.
e - Pull-ups.
f - Tricep overhead ext
g - Incline DB flys.
h - Hack Squat.
i - Seated calve raise.
j - DB Curls with a twis
k - DB Shrugs.
l - Farmers Carry.
*This list
4 - Your conditioning movement should be anywher

5 - Your accessories should be 3 sets & 8-12 reps eac
6 - If you do feel like the program is becoming too ta
Build your own Day 5 Below, onc

DAY 5
BURPEES
CLICK THERE ON EACH SEATED CALVE RAISE
"OPTION" TO OPEN
THE DROP DOWN DB SHRUGS
MENU AND CHOOSE
YOUR EXERCISES → DB CURLS
TRICEP OVERHEAD EXTENSIONS
EXERCISE OPTION
SINGLE ARM DB SHOULDER PRESS
SHOULDER TRIO
INCLINE Ys Ts Ws
PULL-UPS
TRICEP OVERHEAD EXTENSIONS
INCLINE DB FLYS
HACK SQUAT
SEATED CALVE RAISE
DB CURLS
DB SHRUGS
FARMERS CARRY
CARDIO OPTION
TREADMILL
ROWER
STAIRMASTER
AIR BIKE
SLED PUSHES
SLED PULLS
FARMERS CARRY
SPRINTS
JUMP ROPE
BURPEES
BOX JUMPS
ke to train 5 days weekly, you can add in an additional training session by f
the rest day that is typically carded between training weeks. (i.e. after day
up of 1 conditioning movement followed by 4-5 accessory movements.
o from this list:
Conditioning: Treadmill, bike, walk, jog.
Single arm shoulder press.
houlder trio.
ncline Ys Ts Ws.
Pull-ups.
ricep overhead extension.
ncline DB flys.
Hack Squat.
eated calve raise.
B Curls with a twist.
DB Shrugs.
armers Carry.
*This list is included because most other exercises can impact pe
should be anywhere from 15-25mins.

ets & 8-12 reps each. RPE should range from 6-8.
is becoming too taxing or your recovery is impacted negatively, then you s
*Example of how you can structure your
wn Day 5 Below, once you select your options you can fill in the reps and set
SETS REPS WEIGHT DAILY VOLUME
3 2 Laps 0 -
E 2 12 0 -
3 8 0 -
3 12 0 -
NSIONS 2 12 0 -
nal training session by following the points below:
ng weeks. (i.e. after day 4 & before day 1).

cessory movements.
exercises can impact performance on your main days.*
ed negatively, then you should cut out the 5th day for the 2nd phase of the
w you can structure your day 5.*
an fill in the reps and sets you would like to do and refer to this on your Da
RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
DEADLIFT VARIANT
DEFICIT DEADL
BLOCK PULL
PAUSED DEAD
wing the points below:
& before day 1).

rmance on your main days.*
uld cut out the 5th day for the 2nd phase of the program.
y 5.*
ou would like to do and refer to this on your Day 5's:

NOTES
-
-
-
-
-
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
Q: Why is the
1 A: No it's not a mistake, it's a fatigue manag
1 - Fill in the weight you do for your topset, this w
2 - Check the notes sectio

3 - In this example
4 - If you feel like you cross the RPE before you
5 - The program will automatically give you the we

ca
2 A: In your order confirmation email there is an add

2 A: In your order confirmation email there is an add
3 A: You should rest for 3-5 mins between your m
4 A: Most variations are roughly about 10-15
5 A: You should plug in 10-15lbs less in
6 A: Dro
7 A: No, the recommende

7 A: No, the recommende
8 A: No, you can progr
9 A: You should not be goi

RPE Reps %age
10 1 100.00%
9.5 1 97.80%
9 1 95.50%
8.5 1 93.90%
8 1 92.20%
7.5 1 90.70%
7 1 89.20%
6.5 1 87.80%
6 1 86.30%
5.5 1 85.00%
5 1 83.70%
4.5 1 82.40%
4 1 81.10%
10 2 95.50%
9.5 2 93.90%
9 2 92.20%
8.5 2 90.70%
8 2 89.20%
7.5 2 87.80%
7 2 86.30%
6.5 2 85.00%
6 2 83.70%
5.5 2 82.40%
5 2 81.10%
4.5 2 79.90%
4 2 78.60%
10 3 92.20%
9.5 3 90.70%
9 3 89.20%
8.5 3 87.80%
8 3 86.30%
7.5 3 85.00%
7 3 83.70%
6.5 3 82.40%
6 3 81.10%
5.5 3 79.90%
5 3 78.60%
4.5 3 77.40%
4 3 76.20%
10 4 89.20%
9.5 4 87.80%
9 4 86.30%
8.5 4 85.00%
8 4 83.70%
7.5 4 82.40%
7 4 81.10%
6.5 4 79.90%
6 4 78.60%
5.5 4 77.40%
5 4 76.20%
4.5 4 75.10%
4 4 73.90%
10 5 86.30%
9.5 5 85.00%
9 5 83.70%
8.5 5 82.40%
8 5 81.10%
7.5 5 79.90%
7 5 78.60%
6.5 5 77.40%
6 5 76.20%
5.5 5 75.10%
5 5 73.90%
4.5 5 72.30%
4 5 70.70%
10 6 83.70%
9.5 6 82.40%
9 6 81.10%
8.5 6 79.90%
8 6 78.60%
7.5 6 77.40%
7 6 76.20%
6.5 6 75.10%
6 6 73.90%
5.5 6 72.30%
5 6 70.70%
4.5 6 69.40%
4 6 68.00%
10 7 81.10%
9.5 7 79.90%
9 7 78.60%
8.5 7 77.40%
8 7 76.20%
7.5 7 75.10%
7 7 73.90%
6.5 7 72.30%
6 7 70.70%
5.5 7 69.40%
5 7 68.00%
4.5 7 66.70%
4 7 65.30%
10 8 78.60%
9.5 8 77.40%
9 8 76.20%
8.5 8 75.10%
8 8 73.90%
7.5 8 72.30%
7 8 70.70%
6.5 8 69.40%
6 8 68.00%
5.5 8 66.70%
5 8 65.30%
4.5 8 64.00%
4 8 62.60%
10 9 76.20%
9.5 9 75.10%
9 9 73.90%
8.5 9 72.30%
8 9 70.70%
7.5 9 69.40%
7 9 68.00%
6.5 9 66.70%
6 9 65.30%
5.5 9 64.00%
5 9 62.60%
4.5 9 61.30%
4 9 59.90%
10 10 73.90%
9.5 10 72.30%
9 10 70.70%
8.5 10 69.40%
8 10 68.00%
7.5 10 66.70%
7 10 65.30%
6.5 10 64.00%
6 10 62.60%
5.5 10 61.30%
5 10 59.90%
4.5 10 58.60%
4 10 57.20%
10 11 70.70%
9.5 11 69.40%
9 11 68.00%
8.5 11 66.70%
8 11 65.30%
7.5 11 64.00%
7 11 62.60%
6.5 11 61.30%
6 11 59.90%
5.5 11 58.60%
5 11 57.20%
4.5 11 55.80%
4 11 54.40%
10 12 68.00%
9.5 12 66.70%
9 12 65.30%
8.5 12 64.00%
8 12 62.60%
7.5 12 61.30%
7 12 59.90%
6.5 12 58.60%
6 12 57.20%
5.5 12 55.80%
5 12 54.40%
4.5 12 53.00%
4 12 51.60%
FAQs
Q: Why is the number of sets for my backdows on bench listed as "0"? Is th
tigue management system called "fatigue drops". You can follow the steps
FATIGUE DROPS VIDEO L

topset, this will give you the weight for your backdown sets. If you are usin
you.
e notes section (highlighted in blue) to see how many sets you should be ai
this example you are aiming for 4 total sets without crossing the RPE of the
PE before you hit 4 total sets, fill in the number of sets that you got (includ
e you the weight, reps and sets for your futher backdown sets. If you hit th
can just fill in the number you did, in this case the CAP was 4 so
Q: I can't access the video links in thei document. Wha
here is an additional file called the "video link file", it includes all links that
here is an additional file called the "video link file", it includes all links that
Q: How long should I rest between sets?
tween your main compounds (including all variations) & 1-2 mins on your a
Q: How do I estimate my variation movements
about 10-15% less than the main movement in terms of weight. Use that a
Q: What should I do if I overshoot my RPE?
0-15lbs less into the program so the working sets are more manageable & p
Q: What should I do if my working sets feel way too hard for
A: Drop the weight by around 5% and focus on getting in the recom
Q: Do I need to follow the exact recommended we
recommended weight should be a guide and you can adjust it down or up b

recommended weight should be a guide and you can adjust it down or up b
Q: Do I need to add weight to my accessories wee
you can progress the accessories via adding reps as well or if last week was
Q: How hard should I push secondary and tertiary days
ld not be going "too" hard on these training days, the main objective of th
ed as "0"? Is this a mistake in the program?
llow the steps below or watch the video linked below to see how it works.
IDEO LINK
f you are using the % based version of the program this will already be don
u should be aiming for with you recommended weight.

the RPE of the Top set (RPE 6.5 in this example).
ou got (including the one which you crossed the RPE). In this example 2 set
ts. If you hit the cap of the recommended sets without crossing the RPE the
CAP was 4 so you can fill in "4".
cument. What do I do?
s all links that are in this program and the links in that file work 100% of the
s all links that are in this program and the links in that file work 100% of the
ween sets?
mins on your accessories. If it's a very heavy day you can even rest for 6 mi
n movements?
ght. Use that as a guide and adjust based on the recommended numbers.
oot my RPE?
anageable & possibly repeat the same weight the following week.
y too hard for the given week?
in the recommended reps and sets.
mmended weight?
t down or up based on how the warm-ups are feeling.

t down or up based on how the warm-ups are feeling.
cessories weekly?
ast week was too difficult you can repeat the load.
d tertiary days for a lift?
objective of these days is to compliment the main days.

how it works.
already be done for

example 2 sets.
ng the RPE then you
rk 100% of the time.

rk 100% of the time.
n rest for 6 mins.
ed numbers.
week.
TRACKER & ANALYSIS
Welcome to the program tracker sheet. In the table
week in the "Your Program" tab so you can enter yo
column to record your thoughts. Everything else wil
visually!
WEEKLY LOG
TRAINING WEEK END OF WEEK BODY W
Start 165.0
1 (INTRO WEEK) 63.5
2 61,7
3 62,4
4 0.0
5 0.0
6 (DELOAD) 0.0
7 0.0
8 0.0
9 0.0
10 0.0
11 0.0
12 (TEST WEEK) 0.0
GRAPHS
180
165.0
160
180
165.0
160
140
120
100
BODY WEIGHT
80
63.5
60
40
20
0 0.0 0.0
Start 1 (INTRO WEEK) 2 3
16000
14860
16000
14860
14000
12000
10201
10000
VOLUME
8000
6959
6000 5954
5292
4000
3853
3716
2000
0 0 0
1 2 3
80000
70000
60000
50000
VOLUMe
40000
30000
22428
21446
20000
18575
16154
14860
10000 10201
6959 6959 6959
0
14860
10000 10201
6959 6959 6959
0
1 2 3
NOTE: The tacker is linked to the RPE based version of the pr
automatica
t. In the table below you can keep track of your performance throughout t
u can enter your body weight there. You can keep track of the weeks in wh
ything else will be auto generated as you fill out the program itself with you
NUMBER OF HARD SETS

F WEEK BODY WEIGHT SQUAT BENCH PRESS DEADLIFT
165.0 - - -
63.5 14 15 9
61,7 14 15 9
62,4 14 15 9
0.0 14 15 9
0.0 14 15 9
0.0 11 15 7
0.0 15 13 10
0.0 15 13 10
0.0 15 13 11
0.0 15 13 11
0.0 16 13 11
0.0 10 7 5
0 0.0 0.0 0.0 0.0 0.0 0.0
3 4 5 6 (DELOAD) 7 8
WEEK
Weekly Volume For Each Main Lift

Weekly Volume For Each Main Lift
6395 6298
5481 5481
5292 5292
4465
3991
3853
3641
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
Weekly Cumulative Volume For Each Main Lift
48560
43079
37787
36359 36359 36359
33322
30061
26927
26419
22428
21446
6959 6959 6959 6959 6959 6959

6959 6959 6959 6959 6959 6959
3 4 5 6 7 8
WEEK
based version of the program so information filled in on that sheet will be shown here. Some i
automatically updated as you run the program and fill in the necessary data on a d
ance throughout the program. The end of week body weight column brings
of the weeks in which you did the optional 5th day or not in the 5th Day col
ram itself with your weekly numbers. There are also some graphs at the bo
TOTAL TRAINING VOLUME

SQUAT BENCH PRESS DEADLIFT
- - -
10201 14860 6959
5954 3716 0
5292 3853 0
5481 3991 0
6395 3641 0
4465 6298 0
5292 0 0
5481 0 0
5670 0 0
4883 0 6655
5040 0 0
4253 0 0
0.0 0.0 0.0 0.0 0.0 0.0
7 8 9 10 11 12 (TEST WEEK)
Each Main Lift

Each Main Lift
6655
5670
5481
5292
5040
4883
4253
0 0 0 0 0 0
7 8 9 10 11 12
me For Each Main Lift
68405
64152
59112
54230
48560
79
59 36359 36359 36359 36359 36359
13614 13614 13614
9 6959 6959
13614 13614 13614
9 6959 6959
8 9 10 11 12
d in on that sheet will be shown here. Some information that may be incomplete or missing w
e program and fill in the necessary data on a daily basis!
d of week body weight column brings data across from the bottom of each
onal 5th day or not in the 5th Day column and you can write some notes in
There are also some graphs at the bottom which show your progression/ re
5TH DAY (Y/N) AD
-
-
-
0.0 0.0
11 12 (TEST WEEK)
Weekly Squat Volume
Weekly Bench Volume
6655
5040
4883
4253
0 0 0
10 11 12
68405
64152
12

59 36359 36359
14 13614 13614
14 13614 13614
11 12
hat may be incomplete or missing will be filled
ss from the bottom of each training

ou can write some notes in the notes
h show your progression/ records
ADDITIONAL NOTES
-
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
ve Volume
tive Volume
ative Volume
ONAL NOTES
-
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT

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Welcome to your Jamal Browner x StrengthStudi

document consists of Eight (8) sheets. The "Welcom

Also we'd really appreciate it if you left a review

HOW TO GET THE MOST OUT OF OUR PROGR

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

DEADLIFT VARIANT (PHASE 2)

r them and lets us know what we did well and

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra

QUICK QUESTIONNAIRE GUIDE

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

2. Rate your techniq

3. How well do you r

QUESTIONNAIRE - PART 3 - BENCH P

1. Rate your ability t

2. Rate your techniq

3. How well do you r

QUESTIONNAIRE - PART 4 - DEADL

2. Rate your techniq

3. How well do you r

DON'T INCLUDE YOUR UNIT OF

IF YOU DON'T KNOW YOUR MAX

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

our technique on the Squat:

ell do you recover from higher intensities (higher percentages

our ability to handle/recover from volume for the Bench Press

our technique on the Bench Press:

ell do you recover from higher intensities (higher percentages

our technique on the Deadlift:

ell do you recover from higher intensities (higher percentages

GROCERY HAUL BENCH WARM-UP

ur experience lifting, these selections will impact your program sign

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

or the Bench Press:

d technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

higher percentages of your one rep max) on the Bench Press?:

d technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

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

BENCH PRESS VARIANT

am (RPE)" sheet after filling out the questionnaire. They

hould lean toward 2.

lume on this lift and recover well.

he RPE is too high!

DEADLIFT VARIANT SQUAT VARIANT

DAY 1 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

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

LEG EXTENSIONS SEATED HAMSTRING CURLS LU RAISES

CABLE CRUNCHES TRICEP PUSHDOWNS DB HAMMER CURLS

WEIGHT DAILY VOLUME RPE TEMPO

WEIGHT DAILY VOLUME RPE TEMPO