Welcome to your StrengthStudioTT Training progra

program breakdown video and contact us if you ne

the exclusive Squat tutorial by us (Top Right). The "
you'll find your personalized RPE charts and furt

Note: You need to open this program on Goo

 We made sure to make this program as deta

Email:
Instagram:

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

Be sure to let us kn
 aining program! This document consists of Four (4) sheets. The "Welcome"
t us if you need to. The "Start" sheet is where you'll enter your information
p Right). The "Your Program" sheet is where you will see your 10 weeks of p
harts and further information on recommendations for the program. PLEAS
BEFORE GETTING STARTED.

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

App for free and open this program with

WATCH THE FULL PROGRAM BREAKDOWN VIDE

Program Breakdow
gram as detailed as possible, but if you do have any questions that are not

Email Us!
Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co
re to let us know you came from this Program! Also we would love it if you

1-On-1 Coaching!
Write A Review!
 he "Welcome" sheet is the sheet you're on now and where you can see the
our information before you start the program and also where you can find t
r 10 weeks of programming laid out. The "RPE, Warm-ups & Pre-hab" shee
rogram. PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO ON THIS
ARTED.

9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!

EAKDOWN VIDEO HERE:

eakdown!
ns that are not answered in this document, feel free to email or DM us belo

ervice. Once coaching spots are available you can get $40 off of your first 2
d love it if you left a review for this program below!

ching!
ew!

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
u're on now and where you can see the detailed
program and also where you can find the link to
The "RPE, Warm-ups & Pre-hab" sheet is where
ROGRAM BREAKDOWN VIDEO ON THIS SHEET

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

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

program below!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 YOUR PROFILE

NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
CLICK THERE TO OPEN DEADLIFT VARIANT ???
THE DROP DOWN
MENU → BENCH PRESS VARIANT ???
SQUAT VARIANT ???
Having problems filling out the Table?
Watch This!

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 2 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these

1. How stressful is yo
1 - Stressful. (Mediocre sleep &
 SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

1 - I usually can't recover from

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

2. Rate your techniq

1 - I don't have great techniqu
 SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog

Email:
Instagram:
 ← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.

DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".

1 - GENERAL
TS. Please rate the following as honestly as possible, these selection
to one of these you should leave it at a two (2) rating.

ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
 2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
r intensity but you usually do less frequency than this program has (3

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
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 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
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you

Email Us!
Our Instagram!
 WATCH OUR NEW SQUAT TUTO

SQUAT TUTOR

ossible, these selections will impact your program significantly:

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (3 Squat days weekly) you should lean toward 2

for the Squat:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

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

(higher percentages of your one rep max) on the Squat?:
very is average. | 3 - I recover very well from higher intensities.

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT DEADLIFT VARIANT
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS 2 POSITION PAUSED DEADLIFT
FLOOR PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
TEMPO BENCH PRESS ROMANIAN DEADLIFTS
TEMPO DEADLIFT
SNATCH GRIP SLDL
WATCH OUR NEW SQUAT TUTORIAL HERE:

SQUAT TUTORIAL!

ogram significantly:

or Great Sleep & Light Work/School hours)

you should lean toward 2.

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

less. (Very efficient)

ax) on the Squat?:
ities.

D-RST D-TI
6 4

l it into this document.

d. It's a percentage drop.

ight by 5% if the RPE is too high!

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

DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 3
SQUAT 4 4
BENCH PRESS 3 10
BELT SQUAT / LEG PRESS 1 8-10
BELT SQUAT / LEG PRESS 3 8-10
PULL-UPS 3 8-10
DROP DOWN OPTION → CABLE CRUNCHES 3 12-20
DROP DOWN OPTION → MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

DEADLIFT 4 4
PEC DECK / CABLE FLY 3 10-12
SEATED SHOULDER PRESS 3 12-15
SEATED CABLE ROWS 4 10-12
SINGLE LEG HAMSTRING CURLS 3 12-15
DB REVERSE FLYS 3 12-15
DROP DOWN OPTION → DEADBUGS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

SQUAT 1 1
SQUAT VARIANT 1 6
 SQUAT VARIANT 1 6
SQUAT VARIANT 2 7
BENCH PRESS 1 4
BENCH PRESS 4 4
GHD BACK EXTENSIONS 3 8-10
WIDE GRIP LAT PULLDOWNS 3 12-15
TRICEP PUSHDOWNS 4 12-15
DROP DOWN OPTION → WEIGHTED PLANKS 3 30-60s
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 4 9
BENCH PRESS VARIANT 1 6
BENCH PRESS VARIANT 3 7
SPLIT SQUAT OPTION 3 10-12
STAGGERED STANCE DB RDLs 3 10-12
INCLINE CHEST PRESS 3 10-12
DB LATERAL RAISES 3 12-15
DB HAMMER CURLS 3 12-15
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 1 SETS REPS

SQUAT 1 3
SQUAT 1 3
SQUAT 4 4
BENCH PRESS 3 9
BELT SQUAT / LEG PRESS 1 8-10
BELT SQUAT / LEG PRESS 3 8-10
PULL-UPS 3 8-10
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
 - - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

DEADLIFT 4 4
PEC DECK / CABLE FLY 3 10-12
SEATED SHOULDER PRESS 3 12-15
SEATED CABLE ROWS 4 10-12
SINGLE LEG HAMSTRING CURLS 3 12-15
DB REVERSE FLYS 3 12-15
DEADBUGS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

SQUAT 1 1
SQUAT VARIANT 1 6
SQUAT VARIANT 1 6
SQUAT VARIANT 2 7
BENCH PRESS 1 4
BENCH PRESS 4 4
GHD BACK EXTENSIONS 3 8-10
WIDE GRIP LAT PULLDOWNS 3 12-15
TRICEP PUSHDOWNS 4 12-15
WEIGHTED PLANKS 3 30-60s
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 4 SETS REPS

SQUAT VARIANT 4 9
BENCH PRESS VARIANT 1 6
BENCH PRESS VARIANT 3 7
SPLIT SQUAT OPTION 3 10-12
STAGGERED STANCE DB RDLs 3 10-12
INCLINE CHEST PRESS 3 10-12
DB LATERAL RAISES 3 12-15
DB HAMMER CURLS 3 12-15
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
 DAY 1 SETS REPS
SQUAT 1 2
SQUAT 2 1
SQUAT 4 3
BENCH PRESS 3 8
BELT SQUAT / LEG PRESS 1 8-10
BELT SQUAT / LEG PRESS 3 8-10
CHIN-UPS 3 10-12
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

DEADLIFT 4 3
FLAT DB PRESS 3 8-10
SEATED SHOULDER PRESS 3 8-10
CHEST SUPPORTED ROW 4 8-10
SINGLE LEG HAMSTRING CURLS 3 10-12
DB REVERSE FLYS 3 10-12
DEADBUGS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

SQUAT 1 1
SQUAT VARIANT 1 5
SQUAT VARIANT 1 5
SQUAT VARIANT 2 6
BENCH PRESS 1 3
BENCH PRESS 4 3
GHD BACK EXTENSIONS 3 7-8
WIDE GRIP LAT PULLDOWNS 3 10-12
TRICEP PUSHDOWNS 4 10-12
WEIGHTED PLANKS 3 30-60s
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
 DAY 4 SETS REPS
SQUAT VARIANT 4 8
BENCH PRESS VARIANT 1 5
BENCH PRESS VARIANT 3 5
SPLIT SQUAT OPTION 3 10-12
STAGGERED STANCE DB RDLs 3 10-12
INCLINE CHEST PRESS 3 8-10
DB LATERAL RAISES 3 10-12
DB HAMMER CURLS 3 10-12
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

SQUAT OPENING ATTEMPT FOR TEST DAY

???
DAY 1 SETS REPS
SQUAT 1 1
SQUAT 4 3
DEADLIFT 4 3
BENCH PRESS 3 8
DB REVERSE FLYS 2 10-12
CABLE CRUNCHES 3 12-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

SQUAT 4 6
BENCH PRESS 4 3
WIDE GRIP LAT PULLDOWNS 2 6-8
TRICEP PUSHDOWNS 2 8-10
DEADBUGS 3 15+
- - -
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

REST FOR
DAY 3 SETS REPS
SQUAT 1 1
BENCH PRESS 1 1
DEADLIFT 1 1
- - -

PROGRAM ANALYSIS

Body Weight
1.0

0.9

0.8
 Body Weight
1.0

0.9

0.8

0.7

0.6
BODY WEIGHT

0.5

0.4

0.3

0.2

0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10
WEEK

1
VOLUMe

1
VOLUMe
1

0 0 0
0
1 2 3
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS

LEG EXTENSIONS HAMSTRING CURLS LU RAISES

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

CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
 WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
0 0 - -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7 -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 -
0 0 6.5 -
 0 0 - -
0 0 - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! - -
0 0 6.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
0 0 8.5 -
0 0 - -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 8-9 -
0 - - -
0 - 7-8 -
0 - - -
- - - -
 - - - -
- #VALUE! - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 7.5 -
0 0 8.5 -
0 0 - -
0 0 - -
0 0 8.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! - -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 7
WEIGHT DAILY VOLUME RPE TEMPO
0 0 7.5 -
0 0 - -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - - -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 7 -
0 0 7.5 -
0 0 - -
0 0 - -
0 0 7 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -
WEIGHT DAILY VOLUME RPE TEMPO
#VALUE! #VALUE! - -
0 0 7 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10 / TEST
WEIGHT DAILY VOLUME RPE TEMPO
??? #VALUE! - -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7 -
0 - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7 -
0 - 7 -
- - - -
- - - -
 - #VALUE! - -
- #VALUE! - -

REST FOR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

WEIGHT DAILY VOLUME RPE TEMPO
0 0 9-10 -
0 0 9-10 -
0 0 9-10 -
- - - -

END OF WEEK BODY WEIGHT:

0.0

WEEKLY BODY WEIGH

Week Body Weight
Start ???
 1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

9 0.0

0.0 0.0 0.0 0.0 10 0.0

8 9 10 -
- -

Weekly Cumulati ve Volume For Each Main Lift

0 0 0 0 0
3 4 5 6 7

WEEK
 INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS

BARBELL GLUTE BRIDGES

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

WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - REST - D2 - REST - D3 - D4 - REST - D1
NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
 -
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

WEEK 12 RECOMMENDED REST SPLIT

D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
ADDITIONAL NOTES
IF THE WEIGHT SAYS "#VALUE" YOU JUST NEED TO ENTER YOUR OPENING ATTEMPT.
YOU CAN ENTER THAT IN THE TOP LEFT CORNER OF THIS TRAINING WEEK. (USUALLY 90-95%)
-
-
-
-
-
-
-
-

ADDITIONAL NOTES
-
-
-
-
EACH SIDE.
-
 -
-

EN DAY 2 AND DAY 3.

ADDITIONAL NOTES
PR SINGLE.
TESTING THIS LIFT IS OPTIONAL!
TESTING THIS LIFT IS OPTIONAL!
-

WEEKLY BODY WEIGHT LOG

Body Weight
???
 0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

0.0

umulati ve Volume For Each Main Lift

 0 0 0 0 0
6 7 8 9 10

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Cumulative Vol
Week
1
2
3
4
5
6
7
8
9
10

Weekly Bench Cumulative Vol

Week
1
2
3
Weekly Squat Cumulative Volume
4
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume 5
6
7
 Weekly Squat Cumulative Volume
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume

8
9
10

Weekly Deadlift Cumulative Vo

Week
1
2
3
4
5
6
0 7
10 8
9
10
 WEEK 2
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 1 3 0
SQUAT 4 4 #VALUE!
BENCH PRESS 3 10 #VALUE!
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
PULL-UPS 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 4 #VALUE!
PEC DECK / CABLE FLY 3 10-12 0
SEATED SHOULDER PRESS 3 12-15 0
SEATED CABLE ROWS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 1 6 0
 SQUAT VARIANT 1 6 0
SQUAT VARIANT 2 7 0
BENCH PRESS 1 4 0
BENCH PRESS 4 4 0
GHD BACK EXTENSIONS 3 8-10 0
WIDE GRIP LAT PULLDOWNS 3 12-15 0
TRICEP PUSHDOWNS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 4 9 #VALUE!
BENCH PRESS VARIANT 1 6 0
BENCH PRESS VARIANT 3 7 0
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
DB HAMMER CURLS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 5 / DELOAD
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 1 3 0
SQUAT 3 4 #VALUE!
BENCH PRESS 3 9 #VALUE!
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
PULL-UPS 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 3 4 #VALUE!
PEC DECK / CABLE FLY 3 10-12 0
SEATED SHOULDER PRESS 3 12-15 0
SEATED CABLE ROWS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 1 6 0
SQUAT VARIANT 1 6 0
SQUAT VARIANT 2 7 0
BENCH PRESS 1 4 0
BENCH PRESS 4 4 0
GHD BACK EXTENSIONS 3 8-10 0
WIDE GRIP LAT PULLDOWNS 3 12-15 0
TRICEP PUSHDOWNS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 3 9 #VALUE!
BENCH PRESS VARIANT 1 6 0
BENCH PRESS VARIANT 3 7 0
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
DB HAMMER CURLS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 8
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 2 1 0
SQUAT 4 3 #VALUE!
BENCH PRESS 3 8 #VALUE!
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
CHIN-UPS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 #VALUE!
FLAT DB PRESS 3 8-10 0
SEATED SHOULDER PRESS 3 8-10 0
CHEST SUPPORTED ROW 4 8-10 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 1 4 0
SQUAT VARIANT 1 4 0
SQUAT VARIANT 2 5 0
BENCH PRESS 1 2 0
BENCH PRESS 4 2 0
GHD BACK EXTENSIONS 3 7-8 0
WIDE GRIP LAT PULLDOWNS 3 10-12 0
TRICEP PUSHDOWNS 4 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
 DAY 4 SETS REPS WEIGHT
SQUAT 4 8 #VALUE!
BENCH PRESS VARIANT 1 5 0
BENCH PRESS VARIANT 3 5 0
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 8-10 0
DB LATERAL RAISES 3 10-12 0
DB HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE! 1
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VOLUME

1
#VALUE!
#VALUE!
#VALUE!
 VOLUM
1

#VALUE!
#VALUE!
#VALUE!

Weekly Deadlift Cumulative Volume

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 0 0 0
0
#VALUE! 1 2 3
#VALUE!
#VALUE!
WEEK 2
DAILY VOLUME RPE TEMPO
0 6.5 -
0 - -
#VALUE! - -
#VALUE! - -
- 7-8 -
- - -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 5 / DELOAD
DAILY VOLUME RPE TEMPO
0 7 -
0 - -
#VALUE! - -
#VALUE! - -
- 6-7 -
- - -
- 7-8 -
- - -
- - -
 - - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 8
DAILY VOLUME RPE TEMPO
0 8 -
0 - -
#VALUE! - -
#VALUE! - -
- 8 -
- - -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 7.5 -
0 8 -
0 - -
0 - -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -
 DAILY VOLUME RPE TEMPO
#VALUE! - -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Volume For Each Main Lift
0 0 0 0 0 0
2 3 4 5 6 7

WEEK
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
 -
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
Weekly Volume For Each Main Lift
0 0 0 0 0 0 0
4 5 6 7 8 9 10

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10

Weekly Bench Volume

Week
1
2
Weekly Squat Volume
3
Weekly Bench Volume 4
Weekly Deadlift Volume 5
6
7
 Weekly Bench Volume
Weekly Deadlift Volume

8
9
10

Weekly Deadlift Volume

Week
1
2
3
4
5
6
0 0 7
9 10 8
9
10
 WEEK 3
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 1 3 0
SQUAT 4 4 #VALUE!
BENCH PRESS 3 9 #VALUE!
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
PULL-UPS 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 4 #VALUE!
PEC DECK / CABLE FLY 3 10-12 0
SEATED SHOULDER PRESS 3 12-15 0
SEATED CABLE ROWS 4 10-12 0
SINGLE LEG HAMSTRING CURLS 3 12-15 0
DB REVERSE FLYS 3 12-15 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 1 6 0
 SQUAT VARIANT 1 6 0
SQUAT VARIANT 2 7 0
BENCH PRESS 1 4 0
BENCH PRESS 4 4 0
GHD BACK EXTENSIONS 3 8-10 0
WIDE GRIP LAT PULLDOWNS 3 12-15 0
TRICEP PUSHDOWNS 4 12-15 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 4 9 #VALUE!
BENCH PRESS VARIANT 1 6 0
BENCH PRESS VARIANT 3 7 0
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 10-12 0
DB LATERAL RAISES 3 12-15 0
DB HAMMER CURLS 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT
SQUAT 1 2 0
SQUAT 2 1 0
SQUAT 4 3 #VALUE!
BENCH PRESS 3 8 #VALUE!
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
CHIN-UPS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 #VALUE!
FLAT DB PRESS 3 8-10 0
SEATED SHOULDER PRESS 3 8-10 0
CHEST SUPPORTED ROW 4 8-10 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 1 5 0
SQUAT VARIANT 1 5 0
SQUAT VARIANT 2 6 0
BENCH PRESS 1 3 0
BENCH PRESS 4 3 0
GHD BACK EXTENSIONS 3 7-8 0
WIDE GRIP LAT PULLDOWNS 3 10-12 0
TRICEP PUSHDOWNS 4 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

SQUAT VARIANT 4 8 #VALUE!
BENCH PRESS VARIANT 1 5 0
BENCH PRESS VARIANT 3 5 0
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 8-10 0
DB LATERAL RAISES 3 10-12 0
DB HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 9
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 2 1 0
SQUAT 4 2 #VALUE!
BENCH PRESS 3 8 #VALUE!
BELT SQUAT / LEG PRESS 1 8-10 0
BELT SQUAT / LEG PRESS 3 8-10 0
CHIN-UPS 3 10-12 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 #VALUE!
FLAT DB PRESS 3 8-10 0
SEATED SHOULDER PRESS 3 8-10 0
CHEST SUPPORTED ROW 4 8-10 0
SINGLE LEG HAMSTRING CURLS 3 10-12 0
DB REVERSE FLYS 3 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

SQUAT 1 1 0
SQUAT VARIANT 1 3 0
SQUAT VARIANT 1 3 0
SQUAT VARIANT 2 4 0
BENCH PRESS 1 1 0
BENCH PRESS 4 2 0
GHD BACK EXTENSIONS 3 7-8 0
WIDE GRIP LAT PULLDOWNS 3 10-12 0
TRICEP PUSHDOWNS 4 10-12 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
 DAY 4 SETS REPS WEIGHT
SQUAT 4 7 #VALUE!
BENCH PRESS VARIANT 1 5 0
BENCH PRESS VARIANT 3 5 0
SPLIT SQUAT OPTION 3 10-12 0
STAGGERED STANCE DB RDLs 3 10-12 0
INCLINE CHEST PRESS 3 8-10 0
DB LATERAL RAISES 3 10-12 0
DB HAMMER CURLS 3 10-12 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Weekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
 #VALUE!
#VALUE!
#VALUE!

Weekly Deadlift Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
WEEK 3
DAILY VOLUME RPE TEMPO
0 7.5 -
0 - -
#VALUE! - -
#VALUE! - -
- 8 -
- - -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

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

DAILY VOLUME RPE TEMPO

#VALUE! - -
0 7.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAILY VOLUME RPE TEMPO
0 7 -
0 - -
#VALUE! - -
#VALUE! - -
- 7 -
- - -
- 7-8 -
- - -
- - -
 - - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 6 -
0 6.5 -
0 - -
0 - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 9
DAILY VOLUME RPE TEMPO
0 8-9 -
0 - -
#VALUE! - -
#VALUE! - -
- 8-9 -
- - -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 8 -
0 8 -
0 - -
0 - -
0 8-8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -
 DAILY VOLUME RPE TEMPO
#VALUE! - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
DO THESE WEIGHTED IF POSSIBLE.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
 -
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
-
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
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

SQUAT ???

RPE / REPS 1 2
10 ??? #VALUE!
9.5 #VALUE! #VALUE!
9 #VALUE! #VALUE!
8.5 #VALUE! #VALUE!
8 #VALUE! #VALUE!
7.5 #VALUE! #VALUE!
7 #VALUE! #VALUE!
6.5 #VALUE! #VALUE!
6 #VALUE! #VALUE!
 5.5 #VALUE! #VALUE!
5 #VALUE! #VALUE!
4 #VALUE! #VALUE!

BENCH PRESS ???

RPE / REPS 1 2
10 ??? #VALUE!
9.5 #VALUE! #VALUE!
9 #VALUE! #VALUE!
8.5 #VALUE! #VALUE!
8 #VALUE! #VALUE!
7.5 #VALUE! #VALUE!
7 #VALUE! #VALUE!
6.5 #VALUE! #VALUE!
6 #VALUE! #VALUE!
5.5 #VALUE! #VALUE!
5 #VALUE! #VALUE!
4 #VALUE! #VALUE!

DEADLIFT ???

RPE / REPS 1 2
10 ??? #VALUE!
9.5 #VALUE! #VALUE!
9 #VALUE! #VALUE!
8.5 #VALUE! #VALUE!
 8 #VALUE! #VALUE!
7.5 #VALUE! #VALUE!
7 #VALUE! #VALUE!
6.5 #VALUE! #VALUE!
6 #VALUE! #VALUE!
5.5 #VALUE! #VALUE!
5 #VALUE! #VALUE!
4 #VALUE! #VALUE!

VARIANT / OTHER 0

RPE / REPS 1 2
10 0 0
9.5 0 0
9 0 0
8.5 0 0
8 0 0
7.5 0 0
7 0 0
6.5 0 0
6 0 0
5.5 0 0
5 0 0
4 0 0
 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.

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
 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.

3 4 5 6 7
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

3 4 5 6 7
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

3 4 5 6 7
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

If you have another lift of variant of a main lift tha

percenatges based on RPE for, Use this chart!
← ENTER ANY MAX

3 4 5 6 7
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
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.

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
e 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.)
 , If you have a routine that works for then you should feel free to continue it. You can also ad
nal 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

8 9 10
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!

8 9 10
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!

8 9 10
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
 #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!

nt of a main lift that you want to calculate

Use this chart!

8 9 10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
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

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
at it should be and that we continue to manage fatigue smartly.
ue it. You can also add to this
week after training sessions or on

reps.

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
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 @

from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most

t 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
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
rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do a movement in
what your first main movement of the training day is).

eps for 1-2 sets. Feel out the movement, positioning, breathing, bracing,