Meso Cycle Number:

Meso Cycle Length:

Diet Phase: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8
Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

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Split Day: Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback Est. # OF Weights Reps RPE Bio-feedback
Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

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Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

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Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

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Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

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Day Exercise Rep Range RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain RPE Sets 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Recovery Status Pumps Distruption Joint Pain

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The following will allow you to get the maximum out of the spreadsheet and briefly describe how to set up a meso-cycle and how it progresses

A Glossary of terms and how to use them will be provided after the step by step

WARNING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Before you begin, note you have two spreadsheets; 2023 Training Template and Training Log template. You can create your first meso right away however, when creating a new meso make sure to delete the current training log in '2023 Training Template'. Then in the Training
Log Template, right click the sheet tab at the bottom and select 'copy -> to existing spreadsheet' and choose the '2023 Training Template'. This will automatically give you a clean sheet to start your next meso. Never edit the Training Log in the 'Training Log Template' workbook.

Step by step of setting up a meso

1) Create your program in the program designer. Use the drop downs in the cells to select exercises. If your exercise isn't there, e.g spider curl, you can right click an existing exercise in the relevant category, in the case 'Biceps' and select 'insert cells -> insert cell and move down'
from the drop down. Alternatively you can replace an existing exercise.
2) Go to the 'Meso Data' sheet. Here you can enter how you would like to progress the exercises you plan to do. First, enter the rep progression. If you don't want to automatically progress reps in this exercise, please type '0'. You can choose then to progress the load. You can
input the largest weekly incease you want to use in 'Increase L' and a smaller increase in 'Increase S'. It is wise at this stage to consider firstly what a reasonable progression in load may be or if one is wise at all but secondly what increases in you have available. As a reference, a
table is provided for you to fill in what the minimum increases that are available for you per machine or implement that you can always reference again in the future.
3) Located in the 'Meso Data' sheet is 'weekly RPE progression'. Please fill in at least the first week. If you just do this then the relative intensity will be pushed autoregulatorily within the spreadsheet. If you want to pre plan your progression and have a target relative intensity to hit
each week, then feel free to fill in the relevant cells in accordance with how long you plan your meso to be.

4) Now as you move to the 'Training Log' sheet, you will see your exercises have autopopulated, as has the 'target RPE' for week one. Now that you are in the Training Log, where you'll spend most of your time, you can begin to fill in some more specifics. In cell 'C6', you can
enter the diet phase you are in from Bulk, Maintenance or Cut. Underneath you exercise is a dropdown to select the type of sets you will be performing. If you leave it blank, they will be considered regular straight sets. To the right of your exercises you will see the rep range. For
each exercise the top value is the minimum # of reps you plan for your set and bottom value is the maximum # of reps in your set. Once you have these values inserted you are ready to begin you meso.

5) At this stage you can hide cells that aren't needed. The Log gives you an 8 weeks meso-cycle. If you only require 5 weeks for example, you can highlight all the columns from W6-8, right click and select 'hide columns'. Likewise each day gives you 8 exercises. If you don't need
the spaces for all 8, you can select any rows you don't need and right click on them and select 'hide rows'. This will reduce the size of what you see and allow it to be easier to navigate.

Step by step of using the training log during your meso

1) The first thing you need to do is choose your weight and the number of sets. You can feel both of these out during the session. A weight that allows you to be in the rep range you have specified but gives you room to move up in reps (if you plan to do so during the meso) and
the # of sets can be determined based on the amount of stimulus you wish to impose on the muscle. The sets and weight can be selected from the drop downs. The weights are listed in 0.5 increments up to 30KG/Lbs, and then in 1.25 increments there after up to 200. You can
alter these in the Exercise catelogue by changing the numbers highlighted in orange. You can manually type in whatever weight you like in the Training Log instead of using the dropdown. The # of sets is limited to 6.

2) As you complete your sets, enter the reps you get for each set using the dropdown, which gives you options from 1-30. When you have done this, move to the RPE section to record your RPE for each set. If you are new to RPE it will be explained in the glossary section below.

3) Finally please now look at the bio feedback section, which has 4 options. Please complete all 4 of these per exercise. The details of what these are will be listed in the glossary below.

4) When you have all these completed, your next week should automatically be available for you on a per exercise basis. In a perfect world, all you would have to do is fill in your RPE each week after week 1 and let the spreadsheet do the rest. The spreadsheet is doing it's best to
predict what you need for progressive overload. It isn't perfect however and if you need to adjust the # of sets, weight or reps, you can do so via the dropdowns or enter it manually. HAPPY LIFTING

Glossary and what stuff means

RPE

RPE is the 'rate of percieved exerusion'. It is a facsimile for RiR (reps in reserve) when it comes to hypertrophy training, the scales just move in opposite ways.
RPE is on a scale of 1-10, 10 being a max effort, i.e you would not be able to perform 1 more rep. An RPE 10 = 0RiR, where you have no reps in reserve. Likewise RPE 9 = 1RiR, RPE 8 = 2RiR and so on. Most of the time a good average to shoot for is RPE 8/2RiR but this is just
an average. Starting lower at say RPE 7/3RiR and progressing to RPE 10/0RiR can be a very natural and pleasing progression to have during a meso cycle. Increasing the difficulty incrementally until you simply cannot progress any longer.

Bio-Feedback
These bio markers are a little subjective but worth paying attention to as they can be an indicator or proxy that you are doing your best job at promoting muscle growth.
Recovery Status
Your recovery rating is given retroactively, just before the next training session for that muscle group.

This encompasses everything to do with your recovery between working this specific muscle group.
Some of these factors are muscle strength, joint and connective tissue pain and muscle soreness.
Say you do chest on Mondays and Thursdays. If you get a little sore the day or two after but when Thursday rolls around you can perform how you need to in your next chest session and you have no joint stress then you are 'Well Recovered'.
If you have some DOMS, weak muscles and/or some joint pain right up until the next session and barely recovered put 'Just Recovered'.
If any of these factors overlap to you next chest session and affect performance even just the slightest bit put 'Overlapping'.
If any of these factors remain until the next time you train and affect the # of reps of sets or the load you can use, put 'Too Sore'. This applies also if you have developed joint pain. More on that later.
Pumps
Your pump rating is given after all sets for the exercise have been completed.

What is the pump?

The pump is that swelling feeling you get in the target muslce as blood and fluids accummulate. A clear causative contribution just from the pump to hypertrophy is hard to test and hasn't been necessarily directly established but there is evidence supporting that it is a possibility
and under normal and high quality training conditions it does seem to at least be correlative.

Pumps are subjective and have many influencing factors such as your diet state, nutrient timing to an extent, exercise type, rep range etc. Here is how I would use the pump as a proxy indicator for growth with those things in mind.

If you know you're dieting, you are going to get progressively less pumps, know this will be the case and be slightly more generous with your pump rating. You'll likely never get great pumps but getting just decent pumps is good. Likewise if you are doing a heavier compound for
fewer reps you may also get less of a pump and so your pump rating should be relative to and specific to the individual exercise and the rep range. Think of it like, 'For me, in this given exercise in this rep range and knowing what diet state I am in etc, is this a great, good or okay
pump? Or do I have literally no pump at all?"

Some exercises just give better pumps even for the same muscle group e.g. you might get better pumps in a cable curl than a barbell curl but you should rate the pump proportionally to the exercise and the rep range you've chosen. Even within the same exercise at different rep
ranges. You may find you usually get better pumps with sets of 12 in the barbell bench vs sets of 5. Just always rate it proportionally or the spreadsheet will skew towards adding more volume to those heavier lifts which may quickly become too much.

Here is a quick overview of the options and how to choose the right one.

No Pumps: You have experienced no swelling of the muscle during all your sets when you would expect some.
Okay Pumps: You can feel that the muscle is bigger and harder, probably in line with the minimum amount of work necessary to grow muscle.
Good Pumps: The muscle is noticeably swollen + feels stiffer but is just about bearable
Great Pumps: The muscle is skin splittingly pumped. It is tough to even complete a full ROM with how swollen it is and it is almost painfully swollen.
Disruption
Your disruption rating can be awarded during or even between training days depending on the nature of the disruption, which can vary by muscle group and even exercises within that muscle group. E.g if you do chest monday and thursday, the disruption can be assessed during
the set if factor #1+2 listed below are achieved but also between those sessions, where you might get stiffness, cramping or even further weakness days after training. Think about how you may not be able to raise your arms correctly to brush your teeth the next morning after
shoulders or struggle to take the stairs after a leg day. Not all factors need to be achieved as they vary per muscle. Smaller muscle groups may have less lingering affects compared to larger muscle groups for example so knowing that, you may want to give the disruption rating
within the 24 hour period following training or even during the training itself. With bigger muscle groups you may also experience disruption during your sets but the full extent of the disruption may not be realised potentially for a day or two, so it may be appropriate to rate it after a
longer period or even just reassess your initial rating post workout.

Here are the 4 factors for you to consider when determining muscle disruption.

1) Strength Loss across your sets.

You have lost stength in the muscle such that you are dropping substantial reps across your sets while maintaining the same relative effort. If you finished you sets and someone asked you to do your 10RM for the same movement, the degree of drop off would determine your
strength loss. If you only dropped 2 reps off of your 10RM, its hard to argue you worked hard at all. If you lost 8 reps off your 10RM, its easy to say that you have worked extremely hard and the muscle is very disrutped. The greater the inter-set strength loss, the greater the
disruption rating.

2) Muscle Perturbation
Perburation is when the muscle is unable to function normally e.g. going up or down the stairs after a hard leg session or raising your arms up to shave etc. The muscle's strength has been affected to such a degree that it's normal function has been disrutped to some degree. The
greater the affect, the greater the disruption rating.

3) Muscle Stiffness
Some Muscles are more endurant than others like the biceps. Whether that is because of muscle fibre distribution (slow vs fast) and/or because they don't incur the same amount of damage as it's harder to overload them in a stretched position. For these types of muscles we can
use stiffness as a proxy. Where the muscle isn't perturbed to the point of being massively affected but is stiff, similar to how it feels when pumped, where you can very obviously tell between training sessions that you have trained the muscle. More stiffness = higher disruption
rating.

4) Cramping/Fascillation
This is the unusual or unprompted contracting of the muscle. A higher degree of this would result in a higher disruption rating.

You don't need to hit all 4 factors to have 'high distrutpion'. The severity of any one factor may be enough to give a high rating. E.g you may never really get cramping in any of your muscles post workout but have a big strength drop off and some muscle perturbation in the 24-
48hrs following training. That would be moderate-high disruption. Some of your muscles may never experience high levels of these factors. Personally chest ranks low on multiple of these, except some inter-set strength loss and a tiny bit of stiffness. Be conscious of what you
would expect a muscle to experience for good training. Just like with 'pumps', diet state, the nature of how the muscle group is exposed to resistance and other recovery mechanisms can impact this rating, so let this be reflected in this rating to avoid excessive volume
accummulation. Once you start paying attention, you can become more atuned to what you expect and then rate appropriately.
Joint Pain
The rating for joint pain is given after the sets for that exercise have been completed. This is any immediate pain you feel during those sets. Residual joint pain OR how you recover from this joint pain is covered by your recovery status.

This is a simple check-box. Tick if you experienced overall joint or connective tissue pain, leave blank if you experienced no pain.