Raider Program Week 1

Upper Sets Reps Weight x Reps

Bench Press @RPE 7 1 57.5
12
Back-Offs @85% 3 47.5
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 7 1 110.0
9
Back-Offs @85% 2 95.0
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 7 1 32.5
12
Back-Offs @85% 3 27.5
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 7 1 107.5
9
Back-Offs @85% 2 90.0
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 4

Upper Sets Reps Weight x Reps
Bench Press @RPE 7 1
10
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 6 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 7 1
10
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 9 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 7

Upper Sets Reps Weight x Reps
Bench Press @RPE 7 1 8
Back-Offs @85% 3 10
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 9 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 7 1 8
Back-Offs @85% 3 10
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 7 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 10

Upper Sets Reps Weight x Reps
Bench Press @RPE 7 1 5
Back-Offs @85% 3 7
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 8 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
 Upper Sets Reps Weight x Reps
Overhead Press @RPE 7 1 5
Back-Offs @85% 3 7
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 8 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15
 Raider Program Week 2
Upper Sets Reps Weight x Reps
Bench Press @RPE 8 1
12
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 8 1
9
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 8 1
12
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 8 1
9
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 5

Upper Sets Reps Weight x Reps
Bench Press @RPE 8 1
10
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 7 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 8 1
10
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 7 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 8

Upper Sets Reps Weight x Reps
Bench Press @RPE 8 1 8
Back-Offs @85% 3 10
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 6 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 8 1 8
Back-Offs @85% 3 10
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 9 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 11

Upper Sets Reps Weight x Reps
Bench Press @RPE 8 1
5
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 7 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
 Upper Sets Reps Weight x Reps
Overhead Press @RPE 8 1
5
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 7 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15
 Raider Program Week 3
Upper Sets Reps Weight x Reps
Bench Press @RPE 9 1
12
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 9 1
9
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 9 1
12
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 7 1
9
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 6

Upper Sets Reps Weight x Reps
Bench Press @RPE 9 1
10
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 8 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 9 1
10
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 8 1
7
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 9

Upper Sets Reps Weight x Reps
Bench Press @RPE 9 1 8
Back-Offs @85% 3 10
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 7 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
Upper Sets Reps Weight x Reps
Overhead Press @RPE 9 1 8
Back-Offs @85% 3 10
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 7 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15

Raider Program Week 12

Upper Sets Reps Weight x Reps
Bench Press @RPE 10 1
5
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Cable Curl 3 8 - 12
Cable Overhead Extension 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP
Push Ups 2 15 - 20
Leg Raises 3-5 10 - 15
Zottmann Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Conventional Deadlift @RPE 10 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Calves 3-5 10 - 15
 Upper Sets Reps Weight x Reps
Overhead Press @RPE 10 1
5
Back-Offs @85% 3
Rear Delt Fly (Dumbbell) 3 10 - 15
Dumbbell Curl 3 8 - 12
One Arm Pushdown 3 AMRAP 2/3
Lateral Raise (Dumbbell) 3 AMRAP 2/3
Incline Chest Press 2 15 - 20
Leg Raises 3-5 10 - 15
Neck Curl 3-5 10 - 15
Lower Sets Reps Weight x Reps
Squat @RPE 10 1
5
Back-Offs @85% 2
Pull Up 3 8 - 12
Barbell Row 3 12 - 15
Hamstring Curl 3 8 - 12
Leg Extension 2 8 - 12
Decline Crunch 3-5 10 - 15
Neck Extension 3-5 10 - 15
 WEEK, a full training training cycle is 12
cycle is 12 weeks weeks

Top set of
WEEK 1 12 @ Rpe7 WEEK 1 9 @ RPE 7

Top set of
WEEK 2 12 @Rpe 8 WEEK 2 9 @ RPE 8

Top set of
WEEK 3 12 @RPE 9 WEEK 3 9 @ RPE 9

Top set of
WEEK 4 10@ RPE 7 WEEK 4 7@ RPE 6

Top set of
WEEK 5 10 @RPE 8 WEEK 5 7 @ RPE 7

Top set of
WEEK 6 10 @RPE 9 WEEK 6 7@ RPE 8
 Top set of 8
@RPE7/
sets of 10
for the back
Same deal
WEEK 7 offs WEEK 7 7 @ RPE 9
as wtih the
bench +
Aim to OHP. We
accurately will be using
match the RPE 6 sets
Top set of 8 reps in when
@RPE8/ reserve you applicable.
sets of 10 were The deadlift
for the back supposed to is a fickle
WEEK 8 offs hit. Record WEEK 8 5 @ RPE 6 mistress,
each of your and you
lifts. Being must
off +/- 1 rep respect that
in reserve is when you
FINE, but maximially
Top set of 8
being 5 reps exert
@ RPE 9 /
off isn't. If yourself on
sets of 10
your set was it, you need
for the back
too easy, to pull back
WEEK 9 offs WEEK 9 5 @ RPE 7
rest, add the
weight, and subsequent
try again. week so that
(back off you can
sets are push hard
Top set of 5 automatical again. (Save
@ RPE 7/ ly the to failure
sets of 7 for calculated sets for your
the back on the accessory
WEEK 10 offs program) WEEK 10 5 @ RPE 8 work)

Top set of 5
@ RPE 8,
sets of 5 for
the back Lighter week
WEEK 11 offs WEEK 11 5 @ RPE 7 before 5 RM

Top set of 5
@ RPE 10 /
sets of 5 for
the back
WEEK 12 offs 5 RM WEEK 12 5 @ RPE 10

Progress for Bodybuilding Exercises

Dynamic Double Progression (click link to watch video if you're not familiar) is to be used on all bodybuilding exerc

RPE (rate of perceived exertion) SCALE

RIR Definition
10 Concentric Failure, you physically cannot do another rep before resting
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
5 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure
 training cycle is 12
weeks

WEEK 1 9 @ RPE 7

WEEK 2 9 @ RPE 8

WEEK 3 9 @ RPE 7

WEEK 4 7@ RPE 9

WEEK 5 7 @ RPE 7

WEEK 6 7@ RPE 8
WEEK 7 7 @ RPE 7

WEEK 8 5 @ RPE 9 You'll notice

that squats
have RPE
prescriptions
that are
staggered.
This is
because I
don't want
you
WEEK 9 5 @ RPE 7
attempting
maximal
deadlifts and
maximal
squats in the
same
training
week (other
than week
WEEK 10 5 @ RPE 8 12)

Lighter week
WEEK 11 5 @ RPE 7 before 5 RM

WEEK 12 5 @ RPE 10
 GOALS
1) Allow a everyone from a lighter beginner, to a more advanced
trainee to put on slabs of muslce and build work capacity RPE SCALE
2) Focus on robust exercise selection to get you jacked. 10
3) Build end range mobility and stability in key areas that typically
get injured 9
4) Prepare you for a strength based program (if desired) 8
7
6
5
4
3
2

How do I edit the spreadsheet? I Over/Undershot

If you overshoot, that's cool. Just

bit easier than what is calculated
your back offs a little harder, OR
This spread sheet is pre programmed with all the equations you'll need. Simply input
another
where
topitset.
tells you to input. (de

What is RPE? Can I Add more V

If you want to add volume to the p

It's Giga brain for "leave some reps in the tank" RPE 7 means you bodybuilding portion AS NEEDED
left 3 reps in the tank, RPE 8 means you left 2 reps , RPE 9 is 1 adding volume, ensure that the re
rep in the tank, and RPE 10 is zero reps left in the tank quality first

What is Myorep match? What are my

Myorep match is a Giga brain way of saying "use rest pauses on

your second and third sets so that they can match your first set's It's a standard Upper, Lower, rest
Rep count" Use the same exercise for your Myorep match sets add more rest as needed

How do I pick my top set weights?

Do warm up sets of however many reps you have prescribed for
the day, adding chunks of weight each time until you get to about
80-90% of whatever number you have in mind for the day. If your
last warm up feels and looks junky, go conservative, if it feels and
looks good, go for that number you had in mind

How often do I swap movements?

Once you can no longer beat the books (add weight, reps, sets)
and follow a double progression - IF AND ONLY IF you're eating
enough, sleeping enough, hydrating, and getting your electrolytes
in. If you are failing to do any of these to the best of your ability,
you need to fix those first. If you're doing everything you need to
do outside of the gym to support your training, you'll find that you
need to swap hypertrophy movements every 6-8 weeks.
 RPE SCALE

Definition
Concentric Failure, you physically cannot do another rep after trying

could have grinded out another rep

hard, but could have done two more reps
fairly challenging, could have done 3 more reps
feels like a warm up set, could have done 4 more reps, great for deloads

Waste of time lol.

I Over/Undershot My RPE. HELP

you overshoot, that's cool. Just make your back off sets a little
t easier than what is calculated for you. If you undershoot, make
our back offs a little harder, OR just bump up weight and go for
nother top set.

Can I Add more Volume in general?

you want to add volume to the program, add it to the

odybuilding portion AS NEEDED (not as WANTED). Before
dding volume, ensure that the reps you are doing are of HIGH
uality first

What are my rest days?

s a standard Upper, Lower, rest, upper, lower, rest x2. You can
dd more rest as needed
 1RM in kg 12/16/2023 3/9/2024 Goal
Squat 150 160
Bench Press 85 95
Deadlift 155 170
OHP 50 60
Bodyweight 64 68