Powerlifting I Templa

Welcome
Please do the following:

1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into br

2) Look over the help tab.

3) Enter Sunday's date for the week you will be starting this template in the highlighte

4) Email your coach or info@barbellmedicine.com if you have any problems!

Version 3.0
3.24.2019
werlifting I Template (Pounds)

outu.be/jXaujU2qvws (copy and paste into browser).

will be starting this template in the highlighted cell to the RIGHT

dicine.com if you have any problems!

Date

###

Version 3.0
3.24.2019
 CALCULATORS

ESTIMATED ONE-REP MAX CALCULATOR

This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.

HOW TO USE

In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the R
calculate your estimated one-rep max. Enter your number beneath the corresponding REPS column header contai
which you wish to calculate your one-rep max.

Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in th

Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highes

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

KNOWN 10 RPE
 KNOWN 9 RPE

KNOWN 8 RPE

ESTIMATED 1 REP MAX 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs

ONE REP MAX

0.0 kgs

ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE
different levels of RPE and number of reps.

Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

10 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs

9.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs

9.0 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs

8.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs

8.0 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs

7.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
7.0 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs

6.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ALCULATORS Help

RPE (Rated Perceived Exertion) and number of reps.

le number on the row corresponding with the RPE for which you wish to
the corresponding REPS column header containing the number of reps for

8 reps at 9 RPE, you would enter a number in the highlighted box.

ne-rep max will be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

 0.0 kgs 0.0 kgs 0.0 kgs

REP MAX

0.0 kgs
will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at

you would refer to the highlighted box.

8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

Date Day Weight (lb)
December
Fat Carb Protein Calories Weight (Kg)

Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

12/1/2018 Sunday 0 0
12/2/2018 Monday 0 0
12/3/2018 Tuesday 0 0
12/4/2018 Wednesday 0 0
12/5/2018 Thursday 0 0
12/6/2018 Friday 0 0
12/7/2018 Saturday 0 0
12/8/2018 Sunday 0 0
12/9/2018 Monday 0 0
12/10/2018 Tuesday 0 0
12/11/2018 Wednesday 0 0
12/12/2018 Thursday 0 0
12/13/2018 Friday 0 0
12/14/2018 Saturday 0 0
12/15/2018 Sunday 0 0
12/16/2018 Monday 0 0
12/17/2018 Tuesday 0 0
12/18/2018 Wednesday 0 0
12/19/2018 Thursday 0 0
12/20/2018 Friday 0 0
12/21/2018 Saturday 0 0
12/22/2018 Sunday 0 0
12/23/2018 Monday 0 0
12/24/2018 Tuesday 0 0
12/25/2018 Wednesday 0 0
12/26/2018 Thursday 0 0
12/27/2018 Friday 0 0
12/28/2018 Saturday 0 0
12/29/2018 Sunday 0 0
12/30/2018 Monday 0 0
12/31/2018 Tuesday 0 0
Month's average Weight #DIV/0! Month's average cals 0

March
Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)
 3/1/2019 Saturday 0 0
3/2/2019 Sunday 0 0
3/3/2019 Monday 0 0
3/4/2019 Tuesday 0 0
3/5/2019 Wednesday 0 0
3/6/2019 Thursday 0 0
3/7/2019 Friday 0 0
3/8/2019 Saturday 0 0
3/9/2019 Sunday 0 0
3/10/2019 Monday 0 0
3/11/2019 Tuesday 0 0
3/12/2019 Wednesday 0 0
3/13/2019 Thursday 0 0
3/14/2019 Friday 0 0
3/15/2019 Saturday 0 0
3/16/2019 Sunday 0 0
3/17/2019 Monday 0 0
3/18/2019 Tuesday 0 0
3/19/2019 Wednesday 0 0
3/20/2019 Thursday 0 0
3/21/2019 Friday 0 0
3/22/2019 Saturday 0 0
3/23/2019 Sunday 0 0
3/24/2019 Monday 0 0
3/25/2019 Tuesday 0 0
3/26/2019 Wednesday 0 0
3/27/2019 Thursday 0 0
3/28/2019 Friday 0 0
3/29/2019 Saturday 0 0
3/30/2019 Sunday 0 0
3/31/2019 Monday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^

June
Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

6/1/2019 Sunday 0 0
6/2/2019 Monday 0 0
6/3/2019 Tuesday 0 0
6/4/2019 Wednesday 0 0
6/5/2019 Thursday 0 0
6/6/2019 Friday 0 0
6/7/2019 Saturday 0 0
6/8/2019 Sunday 0 0
 6/9/2019 Monday 0 0
6/10/2019 Tuesday 0 0
6/11/2019 Wednesday 0 0
6/12/2019 Thursday 0 0
6/13/2019 Friday 0 0
6/14/2019 Saturday 0 0
6/15/2019 Sunday 0 0
6/16/2019 Monday 0 0
6/17/2019 Tuesday 0 0
6/18/2019 Wednesday 0 0
6/19/2019 Thursday 0 0
6/20/2019 Friday 0 0
6/21/2019 Saturday 0 0
6/22/2019 Sunday 0 0
6/23/2019 Monday 0 0
6/24/2019 Tuesday 0 0
6/25/2019 Wednesday 0 0
6/26/2019 Thursday 0 0
6/27/2019 Friday 0 0
6/28/2019 Saturday 0 0
6/29/2019 Sunday 0 0
6/30/2019 Monday 0 0
0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
 September
Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

9/1/2019 Monday 0 0
9/2/2019 Tuesday 0 0
9/3/2019 Wednesday 0 0
9/4/2019 Thursday 0 0
9/5/2019 Friday 0 0
9/6/2019 Saturday 0 0
9/7/2019 Sunday 0 0
9/8/2019 Monday 0 0
9/9/2019 Tuesday 0 0
9/10/2019 Wednesday 0 0
9/11/2019 Thursday 0 0
9/12/2019 Friday 0 0
9/13/2019 Saturday 0 0
9/14/2019 Sunday 0 0
9/15/2019 Monday 0 0
9/16/2019 Tuesday 0 0
9/17/2019 Wednesday 0 0
9/18/2019 Thursday 0 0
9/19/2019 Friday 0 0
9/20/2019 Saturday 0 0
9/21/2019 Sunday 0 0
9/22/2019 Monday 0 0
9/23/2019 Tuesday 0 0
9/24/2019 Wednesday 0 0
9/25/2019 Thursday 0 0
9/26/2019 Friday 0 0
9/27/2019 Saturday 0 0
9/28/2019 Sunday 0 0
9/29/2019 Monday 0 0
9/30/2019 Tuesday 0 0
0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^

December
 Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

12/1/2019 Monday 0 0
12/2/2019 Tuesday 0 0
12/3/2019 Wednesday 0 0
12/4/2019 Thursday 0 0
12/5/2019 Friday 0 0
12/6/2019 Saturday 0 0
12/7/2019 Sunday 0 0
12/8/2019 Monday 0 0
12/9/2019 Tuesday 0 0
12/10/2019 Wednesday 0 0
12/11/2019 Thursday 0 0
12/12/2019 Friday 0 0
12/13/2019 Saturday 0 0
12/14/2019 Sunday 0 0
12/15/2019 Monday 0 0
12/16/2019 Tuesday 0 0
12/17/2019 Wednesday 0 0
12/18/2019 Thursday 0 0
12/19/2019 Friday 0 0
12/20/2019 Saturday 0 0
12/21/2019 Sunday 0 0
12/22/2019 Monday 0 0
12/23/2019 Tuesday 0 0
12/24/2019 Wednesday 0 0
12/25/2019 Thursday 0 0
12/26/2019 Friday 0 0
12/27/2019 Saturday 0 0
12/28/2019 Sunday 0 0
12/29/2019 Monday 0 0
12/30/2019 Tuesday 0 0
12/31/2019 Wednesday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
ber
Weight Average Conditioning (GPP frequency and intervals) Date Day Weight (lb) Fat
Jan
Conditioning (GPP
Weight Average frequency and Date Day Weight (lb) Fat
intervals)
1/1/2019 Wednesday
1/2/2019 Thursday
1/3/2019 Friday
1/4/2019 Saturday
1/5/2019 Sunday
1/6/2019 Monday
0 1/7/2019 Tuesday
1/8/2019 Wednesday
1/9/2019 Thursday
1/10/2019 Friday
1/11/2019 Saturday
1/12/2019 Sunday
1/13/2019 Monday
0 1/14/2019 Tuesday
1/15/2019 Wednesday
1/16/2019 Thursday
1/17/2019 Friday
 1/18/2019 Saturday
1/19/2019 Sunday
1/20/2019 Monday
0 1/21/2019 Tuesday
1/22/2019 Wednesday
1/23/2019 Thursday
1/24/2019 Friday
1/25/2019 Saturday
1/26/2019 Sunday
1/27/2019 Monday
0 1/28/2019 Tuesday
1/29/2019 Wednesday
1/30/2019 Thursday
1/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^

h A
Conditioning (GPP
Weight Average frequency and Date Day Weight (lb) Fat
intervals)
 4/1/2019 Tuesday
4/2/2019 Wednesday
4/3/2019 Thursday
4/4/2019 Friday
4/5/2019 Saturday
4/6/2019 Sunday
0 4/7/2019 Monday
4/8/2019 Tuesday
4/9/2019 Wednesday
4/10/2019 Thursday
4/11/2019 Friday
4/12/2019 Saturday
4/13/2019 Sunday
0 4/14/2019 Monday
4/15/2019 Tuesday
4/16/2019 Wednesday
4/17/2019 Thursday
4/18/2019 Friday
4/19/2019 Saturday
4/20/2019 Sunday
0 4/21/2019 Monday
4/22/2019 Tuesday
4/23/2019 Wednesday
4/24/2019 Thursday
4/25/2019 Friday
 4/26/2019 Saturday
4/27/2019 Sunday
0 4/28/2019 Monday
4/29/2019 Tuesday
4/30/2019 Wednesday

Month's average Weight #DIV/0! #DIV/0!

Last Month's ^^

J
Conditioning (GPP
Weight Average frequency and Date Day Weight (lb) Fat
intervals)
7/1/2019 Tuesday
7/2/2019 Wednesday
7/3/2019 Thursday
7/4/2019 Friday
7/5/2019 Saturday
7/6/2019 Sunday
0 7/7/2019 Monday
7/8/2019 Tuesday
 7/9/2019 Wednesday
7/10/2019 Thursday
7/11/2019 Friday
7/12/2019 Saturday
7/13/2019 Sunday
0 7/14/2019 Monday
7/15/2019 Tuesday
7/16/2019 Wednesday
7/17/2019 Thursday
7/18/2019 Friday
7/19/2019 Saturday
7/20/2019 Sunday
0 7/21/2019 Monday
7/22/2019 Tuesday
7/23/2019 Wednesday
7/24/2019 Thursday
7/25/2019 Friday
7/26/2019 Saturday
7/27/2019 Sunday
0 7/28/2019 Monday
7/29/2019 Tuesday
7/30/2019 Wednesday
7/31/2019 Thursday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^
ber Oct
Conditioning (GPP
Weight Average frequency and Date Day Weight (lb) Fat
intervals)
10/1/2019 Wednesday
10/2/2019 Thursday
10/3/2019 Friday
10/4/2019 Saturday
10/5/2019 Sunday
10/6/2019 Monday
0 10/7/2019 Tuesday
10/8/2019 Wednesday
10/9/2019 Thursday
10/10/2019 Friday
10/11/2019 Saturday
10/12/2019 Sunday
10/13/2019 Monday
0 10/14/2019 Tuesday
10/15/2019 Wednesday
10/16/2019 Thursday
 10/17/2019 Friday
10/18/2019 Saturday
10/19/2019 Sunday
10/20/2019 Monday
0 10/21/2019 Tuesday
10/22/2019 Wednesday
10/23/2019 Thursday
10/24/2019 Friday
10/25/2019 Saturday
10/26/2019 Sunday
10/27/2019 Monday
0 10/28/2019 Tuesday
10/29/2019 Wednesday
10/30/2019 Thursday
10/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^

ber
 Conditioning (GPP
Weight Average frequency and
intervals)

0
0
January
Carb Protein Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Carb Protein CaloriesWeight (Kg)
Weight Average frequency and
intervals)
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
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^

April
Conditioning (GPP
Carb Protein CaloriesWeight (Kg)
Weight Average frequency and
intervals)
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
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^

July
Conditioning (GPP
Carb Protein CaloriesWeight (Kg)
Weight Average frequency and
intervals)
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
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^
October
Conditioning (GPP
Carb Protein CaloriesWeight (Kg)
Weight Average frequency and
intervals)
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
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^
Date Day Weight (lb)
February
Fat Carb Protein Calories Weight (Kg)

Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

2/1/2019 Saturday 0 0
2/2/2019 Sunday 0 0
2/3/2019 Monday 0 0
2/4/2019 Tuesday 0 0
2/5/2019 Wednesday 0 0
2/6/2019 Thursday 0 0
2/7/2019 Friday 0 0
2/8/2019 Saturday 0 0
2/9/2019 Sunday 0 0
2/10/2019 Monday 0 0
2/11/2019 Tuesday 0 0
2/12/2019 Wednesday 0 0
2/13/2019 Thursday 0 0
2/14/2019 Friday 0 0
2/15/2019 Saturday 0 0
2/16/2019 Sunday 0 0
2/17/2019 Monday 0 0
2/18/2019 Tuesday 0 0
2/19/2019 Wednesday 0 0
2/20/2019 Thursday 0 0
2/21/2019 Friday 0 0
2/22/2019 Saturday 0 0
2/23/2019 Sunday 0 0
2/24/2019 Monday 0 0
2/25/2019 Tuesday 0 0
2/26/2019 Wednesday 0 0
2/27/2019 Thursday 0 0
2/28/2019 Friday 0 0

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

Last Month's ^^

May
Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)
 5/1/2019 Thursday 0 0
5/2/2019 Friday 0 0
5/3/2019 Saturday 0 0
5/4/2019 Sunday 0 0
5/5/2019 Monday 0 0
5/6/2019 Tuesday 0 0
5/7/2019 Wednesday 0 0
5/8/2019 Thursday 0 0
5/9/2019 Friday 0 0
5/10/2019 Saturday 0 0
5/11/2019 Sunday 0 0
5/12/2019 Monday 0 0
5/13/2019 Tuesday 0 0
5/14/2019 Wednesday 0 0
5/15/2019 Thursday 0 0
5/16/2019 Friday 0 0
5/17/2019 Saturday 0 0
5/18/2019 Sunday 0 0
5/19/2019 Monday 0 0
5/20/2019 Tuesday 0 0
5/21/2019 Wednesday 0 0
5/22/2019 Thursday 0 0
5/23/2019 Friday 0 0
5/24/2019 Saturday 0 0
5/25/2019 Sunday 0 0
5/26/2019 Monday 0 0
5/27/2019 Tuesday 0 0
5/28/2019 Wednesday 0 0
5/29/2019 Thursday 0 0
5/30/2019 Friday 0 0
5/31/2019 Saturday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^

August
Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

8/1/2019 Friday 0 0
8/2/2019 Saturday 0 0
8/3/2019 Sunday 0 0
8/4/2019 Monday 0 0
8/5/2019 Tuesday 0 0
8/6/2019 Wednesday 0 0
8/7/2019 Thursday 0 0
8/8/2019 Friday 0 0
 8/9/2019 Saturday 0 0
8/10/2019 Sunday 0 0
8/11/2019 Monday 0 0
8/12/2019 Tuesday 0 0
8/13/2019 Wednesday 0 0
8/14/2019 Thursday 0 0
8/15/2019 Friday 0 0
8/16/2019 Saturday 0 0
8/17/2019 Sunday 0 0
8/18/2019 Monday 0 0
8/19/2019 Tuesday 0 0
8/20/2019 Wednesday 0 0
8/21/2019 Thursday 0 0
8/22/2019 Friday 0 0
8/23/2019 Saturday 0 0
8/24/2019 Sunday 0 0
8/25/2019 Monday 0 0
8/26/2019 Tuesday 0 0
8/27/2019 Wednesday 0 0
8/28/2019 Thursday 0 0
8/29/2019 Friday 0 0
8/30/2019 Saturday 0 0
8/31/2019 Sunday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
 November
Date Day Weight (lb) Fat Carb Protein CaloriesWeight (Kg)

11/1/2019 Saturday 0 0
11/2/2019 Sunday 0 0
11/3/2019 Monday 0 0
11/4/2019 Tuesday 0 0
11/5/2019 Wednesday 0 0
11/6/2019 Thursday 0 0
11/7/2019 Friday 0 0
11/8/2019 Saturday 0 0
11/9/2019 Sunday 0 0
11/10/2019 Monday 0 0
11/11/2019 Tuesday 0 0
11/12/2019 Wednesday 0 0
11/13/2019 Thursday 0 0
11/14/2019 Friday 0 0
11/15/2019 Saturday 0 0
11/16/2019 Sunday 0 0
11/17/2019 Monday 0 0
11/18/2019 Tuesday 0 0
11/19/2019 Wednesday 0 0
11/20/2019 Thursday 0 0
11/21/2019 Friday 0 0
11/22/2019 Saturday 0 0
11/23/2019 Sunday 0 0
11/24/2019 Monday 0 0
11/25/2019 Tuesday 0 0
11/26/2019 Wednesday 0 0
11/27/2019 Thursday 0 0
11/28/2019 Friday 0 0
11/29/2019 Saturday 0 0
11/30/2019 Sunday 0 0
0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
ry
Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Weight Average frequency and
intervals)

0
 0

Conditioning (GPP
Weight Average frequency and
intervals)
0

0
 0

t
Conditioning (GPP
Weight Average frequency and
intervals)

0
0

0
ber
Conditioning (GPP
Weight Average frequency and
intervals)

0
0

0
 Exercise Slot 1
Squat with belt 0.0 kgs
Exercise Slot 1 e1RM 0.0 kgs
Squat with belt 0.0 kgs 0.0 kgs
1.0 kgs
Squat with belt 0.0 kgs 0.0 kgs
0.9 kgs
Squat with belt 0.0 kgs 0.0 kgs
Squat
0.8 kgs with belt 0.0 kgs 0.0 kgs
Squat
0.7 kgs with belt 0.0 kgs 0.0 kgs
Squat
0.6 kgs with belt 0.0 kgs 0.0 kgs
Squat
0.5 kgs with belt 0.0 kgs 0.0 kgs
Squat
0.4 kgs with belt 0.0 kgs 0.0 kgs
Squat
0.3 kgs with belt 0.0 kgs 0.0 kgs
Squat with belt
0.2 kgs
0.0 kgs 0.0 kgs
Squat with belt 0.0 kgs 0.0 kgs
0.1 kgs
#REF! #REF! #REF!
0.0 kgs
Squat #REF!
Squat Squat Squat Squat #REF!
Squat Squat Squat Squat #REF!
Squat Squat Squat #REF! #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage

Exercise Slot 4
Competition Bench (1ct pause) 0.0 kgs 0.0 kgs
Exercise Slot 4 e1RM
Competition Bench (1ct pause) 0.0 kgs 0.0 kgs
1.0 kgs
Competition Bench (1ct pause)
0.9 kgs
0.0 kgs 0.0 kgs
0.8 kgs
0.7 kgs
0.6 kgs
0.5 kgs
 Exercise Slot 4 e1RM
1.0 kgs
0.9 kgs
Competition
0.8 Bench
kgs (1ct pause) 0.0 kgs 0.0 kgs
Competition
0.7 Bench
kgs (1ct pause) 0.0 kgs 0.0 kgs
0.6 kgs
Competition Bench (1ct pause) 0.0 kgs 0.0 kgs
0.5 kgs
Competition Bench (1ct pause) 0.0 kgs 0.0 kgs
0.4 kgs
Competition Bench (1ct pause)
0.3 kgs
0.0 kgs 0.0 kgs
Competition
0.2 Bench
kgs (1ct pause) 0.0 kgs 0.0 kgs
Competition
0.1 Bench
kgs (1ct pause) 0.0 kgs 0.0 kgs
0.0 kgs
Competition Bench (1ct pause) 0.0 kgs 0.0 kgs
Competition Bench (1ct pause) 0.0 kgs 0.0 kgs
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage

Exercise Slot 7
Deadlift with belt 0.0 kgs 0.0 kgs
Exercise Slot 7 e1RM
Deadlift with belt 0.0 kgs 0.0 kgs
1.0 kgs
Deadlift with belt 0.0 kgs 0.0 kgs
0.9 kgs
Deadlift with belt 0.0 kgs 0.0 kgs
0.8 kgs
Deadlift with belt 0.0 kgs 0.0 kgs
Deadlift with
0.7 kgs belt 0.0 kgs 0.0 kgs
Deadlift with
0.6 kgs belt 0.0 kgs 0.0 kgs
Deadlift with
0.5 kgs belt 0.0 kgs 0.0 kgs
Deadlift with
0.4 kgs
belt 0.0 kgs 0.0 kgs
Deadlift with belt 0.0 kgs 0.0 kgs
0.3 kgs
Deadlift with belt 0.0 kgs 0.0 kgs
0.2 kgs
Deadlift with belt 0.0 kgs 0.0 kgs
0.1 kgs #REF! #REF! #REF!
0.0 kgs
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt with belt
0.3 kgs
0.2 kgs

0.1 kgs

0.0 kgs #REF! #REF! #REF!

Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift #REF! #REF! #REF! #REF!
with belt #REF! #REF!
with belt with belt with belt with belt with belt with belt with belt with belt with #REF!
belt with belt with belt
#REF! #REF! #REF!
Exercise E1RM Tonnage

Exercise Slot 10
None 0.0 kgs 0.0 kgs
Exercise Slot 10 e1RM
None 0.0 kgs 0.0 kgs
1.0 kgs None 0.0 kgs 0.0 kgs
0.9 kgs None 0.0 kgs 0.0 kgs
0.8 kgs None 0.0 kgs 0.0 kgs
0.7 kgs
None 0.0 kgs 0.0 kgs
None 0.0 kgs 0.0 kgs
0.6 kgs
None 0.0 kgs 0.0 kgs
0.5 kgs
None 0.0 kgs 0.0 kgs
0.4 kgs None 0.0 kgs 0.0 kgs
0.3 kgs None 0.0 kgs 0.0 kgs
0.2 kgs None 0.0 kgs 0.0 kgs
#REF! #REF! #REF!
0.1 kgs
#REF! #REF! #REF!
0.0 kgs
#REF! #REF! #REF!
None None None None None None None None None None None None #REF! #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
 Exercise Slot 2
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
Exercise Slot 2 e1RM
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
1.0 kgs
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
0.9 kgs
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
0.00% Touch
0.8 kgs n Go bench 0.0 kgs 0.0 kgs
0.00% Touch
0.7 kgs n Go bench 0.0 kgs 0.0 kgs
0.00% Touch
0.6 kgs n Go bench 0.0 kgs 0.0 kgs
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
0.5 kgs
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
0.4 kgs
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
0.3 kgs
0.00% Touch n Go bench 0.0 kgs 0.0 kgs
0.00% Touch
0.2 kgs n Go bench 0.0 kgs 0.0 kgs
#REF! 0.1 kgs #REF! #REF! #REF!
at Squat #REF! #REF!
#REF! #REF! #REF!
0.0 kgs #REF!
#REF! #REF!
belt with belt
#REF! Touch#REF!
n Touch n Touch n Touch n #REF!Touch n Touch n Touch n Touch#REF!
n Touch n Touch n Touch n Touch n
Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench Go bench
#REF!

#REF! #REF! #REF! #REF!

Avg Intensity Exercise E1RM Tonnage

Exercise Slot 5
Overload Squat Exercise Slot 5 e1RM

0% 0.0 kgs 0.0 kgs

1.0 kgs

squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a h
0.8 kgs

0.6 kgs

Overload Squat 0.4 kgs

0% 0.0 kgs 0.0 kgs

0.2 kgs

squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a h
0.0 kgs

Overload Squat
0% 0.0 kgs 0.0 kgs
squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a h
 1.0 kgs
0.8 kgs
0.6 kgs
0.4 kgs
0.2 kgs
0.0 kgs

Overload Squat
0% 0.0 kgs 0.0 kgs
squat w/ knee wraps, to safety squat bar or buffalo bar, but all are good options. Use the same variation each week. If you have a h
0% 2ct paused squat 0.0 kgs 0.0 kgs
0% 2ct paused squat 0.0 kgs 0.0 kgs
0% 2ct paused squat 0.0 kgs 0.0 kgs
0% 2ct paused squat 0.0 kgs 0.0 kgs
0% Pin Squat 0.0 kgs 0.0 kgs
0% Pin Squat 0.0 kgs 0.0 kgs
0% Pin Squat 0.0 kgs 0.0 kgs
0% Pin Squat 0.0 kgs 0.0 kgs
#REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 8
Overload Bench 1 Exercise Slot 8 e1RM

0% 0.0 kgs 0.0 kgs 1.0 kgs

nch w/ bands, to floor press or board press, but Overload

all are good options. Use the same variation each week.the slingshot bench to bench
0.8 kgs

Bench 1 0.6 kgs

0% 0.0 kgs 0.0 kgs

0.4 kgs
0.2 kgs

nch w/ bands, to floor press or board press, but Overload

all are good options. Use the same variation each week.the slingshot bench to bench
0.0 kgs

Bench 1
0% 0.0 kgs 0.0 kgs
nch w/ bands, to floor press or board press, but Overload
all are good options.
Bench 1 Use the same variation each week.the slingshot bench to bench
0% 0.0 kgs 0.0 kgs
nch w/ bands, to floor press or board press, but all are good options. Use the same variation each week.the slingshot bench to bench
0% 2ct paused bench 0.0 kgs 0.0 kgs
0% 2ct paused bench 0.0 kgs 0.0 kgs
0% 2ct paused bench 0.0 kgs 0.0 kgs
0% 2ct paused bench 0.0 kgs 0.0 kgs
0% Pin bench 0.0 kgs 0.0 kgs
0% Pin bench 0.0 kgs 0.0 kgs
0% Pin bench 0.0 kgs 0.0 kgs
0% Pin bench 0.0 kgs 0.0 kgs
#REF! #REF! #REF! #REF!

ft Deadlift #REF! #REF! #REF! #REF!

lt with belt
 #REF! #REF! #REF! #REF!
ft Deadlift #REF! #REF! #REF! #REF!
lt with belt #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 11
0% None 0.0 kgs 0.0 kgs
Exercise Slot 11 e1RM
0% None 0.0 kgs 0.0 kgs
0% 1.0 kgs None 0.0 kgs 0.0 kgs
0% 0.9 kgs None 0.0 kgs 0.0 kgs
0% 0.8 kgs None 0.0 kgs 0.0 kgs
0% 0.7 kgs
None 0.0 kgs 0.0 kgs
0% None 0.0 kgs 0.0 kgs
0.6 kgs
0% None 0.0 kgs 0.0 kgs
0% 0.5 kgs None 0.0 kgs 0.0 kgs
0% 0.4 kgs None 0.0 kgs 0.0 kgs
0% 0.3 kgs None 0.0 kgs 0.0 kgs
0% 0.2 kgs
None 0.0 kgs 0.0 kgs
#REF! #REF! #REF! #REF!
0.1 kgs
#REF! #REF! #REF! #REF!
0.0 kgs
#REF! #REF! #REF! #REF!
None #REF! #REF! #REF! #REF! None None None None None None None None None None None None #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage
 Exercise Slot 3
Overload Deadlift
0.00% 0.0 kgs 0.0 kgs
chain weight), to mid shin rack or block pullsOverload
to trap bar DL or alternate stance
Deadlift DL.Use
Exercise Slot 3the same variation
e1RM each week. If you have a
0.00% 1.0 kgs 0.0 kgs 0.0 kgs
chain weight), to mid shin rack or block pullsOverload
to trap bar DL or alternate stance DL.Use the same variation
Deadlift each week. If you have a
0.00% 0.9 kgs 0.0 kgs 0.0 kgs
chain weight), to mid shin rack or block pullsOverload
to trap bar DL or
Deadlift alternate stance DL.Use the same variation each week. If you have a
0.00% 0.8 kgs 0.0 kgs 0.0 kgs
chain weight), to mid shin rack or block pulls to trap bar DL or alternate stance DL.Use the same variation each week. If you have a
0.00% 2 count paused
0.7 kgs deadlift @ 1" off floor
0.0 kgs 0.0 kgs
0.00% 2 count paused
0.6 kgs deadlift @ 1" off floor
0.0 kgs 0.0 kgs
0.00% 2 count paused
0.5 kgs deadlift @ 1" off floor
0.0 kgs 0.0 kgs
0.00% 2 count paused
0.4 kgs deadlift @ 1" off floor
0.0 kgs 0.0 kgs
0.00% 0.3 kgs2" deficit DL 0.0 kgs 0.0 kgs
0.00% 0.2 kgs2" deficit DL 0.0 kgs 0.0 kgs
0.00% 0.1 kgs2" deficit DL 0.0 kgs 0.0 kgs
0.00% 0.0 kgs2" deficit DL 0.0 kgs 0.0 kgs
Ove Ove Ove Ove 2 count 2 count 2 count 2 count 2" 2" 2" 2" #REF! #REF! #REF! #REF!
#REF! #REF! paused #REF! #REF!
paused paused paused deficit deficit deficit deficit
deadlift deadlift deadlift deadlift DL DL DL DL
#REF! #REF! @ 1" #REF!@ 1" @ 1" @ 1"
off floor off floor off floor off floor
#REF!
Touch n Touch n Touch n #REF!
Touch n #REF! #REF! #REF! #REF!
Go bench Go bench Go bench Go bench
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 6
Exercise Slot 5 e1RM

0% Press, strict, no belt 0.0 kgs 0.0 kgs

1.0 kgs
0.8 kgs

0.6 kgs

0.0 Exercise Slot 6 e1RM

0.4 kgs

0% Press, strict, no belt kgs 0.0 kgs

0.2 kgs
0.0 kgs

1.0 kgs
0% Press, strict, no belt 0.0 kgs 0.0 kgs
0.9 kgs

0.8 kgs

0.7 kgs

0.6 kgs
 1.0 kgs
0.8 kgs
0.6 kgs
0.4 kgs
0.2 kgs
0.0 kgs
Exercise Slot 6 e1RM
1.0 kgs

0.9 kgs
0% Press, strict, no belt 0.0 kgs 0.0 kgs
0.8 kgs
0% Press, strict, no belt 0.0 kgs 0.0 kgs
0.7 kgs
0% Press, strict, no belt 0.0 kgs 0.0 kgs
0% Close
0.6 kgs grip floor press 0.0 kgs 0.0 kgs
0% Wide grip bench press
0.5 kgs 0.0 kgs 0.0 kgs
0% Close
0.4 kgs grip floor press 0.0 kgs 0.0 kgs
0% Wide grip bench press
0.3 kgs 0.0 kgs 0.0 kgs
0% Close
0.2 kgs grip floor press 0.0 kgs 0.0 kgs
0% Wide grip bench press
0.1 kgs 0.0 kgs 0.0 kgs
#REF! 0.0 kgs #REF! #REF! #REF!
#REF! #REF!
Press, Press, Press, Press, Press, #REF!
Press, Close
strict, strict, strict, strict, strict, strict, grip
Wide
grip
Close
grip
#REF!
Wide
grip
Close
grip
Wide #REF! #REF! #REF! #REF!
grip
no belt no belt no belt no belt no belt no belt floor bench floor bench floor bench
#REF! #REF! #REF!press press press #REF!
press press press
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 9
Exercise Slot 8 e1RM
1.0 kgs
0.8 kgs 0% 3-0-3 Tempo Squat 0.0 kgs 0.0 kgs
0.6 kgs
0.4 kgs
0.2 kgs
0.0 kgs
0% 3-0-3 Tempo Squat
Exercise
0.0 kgs
Slot 9 e1RM
0.0 kgs
1.0 kgs
0% 3-0-3 Tempo Squat 0.0 kgs 0.0 kgs
0.9 kgs
0% 3-0-3 Tempo Squat 0.0 kgs 0.0 kgs
0.8 kgs
0% 5-3-0 Tempo Squat 0.0 kgs 0.0 kgs
0% 0.7 Squat,
kgs no belt 0.0 kgs 0.0 kgs
0% 0.6 Squat,
kgs no belt 0.0 kgs 0.0 kgs
0% 0.5 Squat,
kgs no belt 0.0 kgs 0.0 kgs
0% 2ct
0.4 kgs paused squat 0.0 kgs 0.0 kgs
0% 2ct
0.3 kgs paused squat 0.0 kgs 0.0 kgs
0% 2ct
0.2 kgs paused squat 0.0 kgs 0.0 kgs
0% 2ct
0.1 kgs paused squat 0.0 kgs 0.0 kgs
#REF! 0.0 kgs #REF! #REF! #REF!
3-0-3 3-0-3 3-0-3 3-0-3 5-3-0 Squat, Squat, Squat, 2ct 2ct 2ct 2ct #REF! #REF! #REF! #REF!
Tempo Tempo Tempo Tempo Tempo no belt no belt no belt paused paused paused paused
Squat Squat Squat Squat Squat squat squat squat squat
 0.3 kgs
0.2 kgs
0.1 kgs
0.0 kgs
#REF! 3-0-3#REF!
3-0-3 3-0-3 3-0-3 5-3-0 #REF!
Squat, Squat, Squat, 2ct 2ct#REF!
2ct 2ct #REF! #REF! #REF! #REF!
Tempo Tempo Tempo Tempo Tempo no belt no belt no belt paused paused paused paused
#REF! Squat#REF!
Squat Squat Squat Squat #REF! #REF!
squat squat squat squat
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage

1 Exercise Slot 12
0% None 0.0 kgs 0.0 kgs
0% None Exercise
0.0 kgs Slot 12 e1RM
0.0 kgs
0% 1.0 kgs None 0.0 kgs 0.0 kgs
0% 0.9 kgs None 0.0 kgs 0.0 kgs
0% 0.8 kgs
None 0.0 kgs 0.0 kgs
0% None 0.0 kgs 0.0 kgs
0.7 kgs
0% None 0.0 kgs 0.0 kgs
0% 0.6 kgs None 0.0 kgs 0.0 kgs
0% 0.5 kgs None 0.0 kgs 0.0 kgs
0% 0.4 kgs None 0.0 kgs 0.0 kgs
0% 0.3 kgs
None 0.0 kgs 0.0 kgs
0% None 0.0 kgs 0.0 kgs
0.2 kgs
#REF! #REF! #REF! #REF!
#REF! 0.1 kgs #REF! #REF! #REF!
#REF! 0.0 kgs #REF! #REF! #REF!
None None #REF! #REF! #REF! #REF! None None None None None None None None None None None None #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
Avg Intensity Exercise E1RM Tonnage
 AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
" 2" #REF! #REF! #REF! #REF!
eficit deficit #REF! #REF! #REF! #REF!
DL DL
#REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF!
Avg Intensity

0%
0%
0%
 0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
ose Wide #REF! #REF!#REF!
#REF! #REF!
ip grip
oor bench
ess press #REF!
#REF!
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
2ct #REF! #REF! #REF! #REF!
used paused
uat squat
 2ct #REF! #REF!#REF!
#REF! #REF!
used paused
uat squat #REF!
#REF!
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
one None #REF! #REF! #REF! #REF!
#REF!
Avg Intensity
 D
Exercise One

Exercise Two
1
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
2
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One
Week

Exercise Two
3
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
4
Exercise Three

Notes

Supplement Day
1
GPP

Notes
 D
Exercise One

Exercise Two
5
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
6
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
7
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
8
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
9
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
10
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
11
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
12
Exercise Three

Notes

Supplement Day
1

Notes
 D
Exercise One

Exercise Two
13
Exercise Three

Notes

Supplement Day
1

Notes
 Day 1
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Squat with belt
•5 reps @ 9 (84% of 1RM)
•No Back off sets
Overload Deadlift
•4 reps @ 7 (81% of 1RM)
The overload deadlift is
•4 reps @ 8 (84% of 1RM)
Touch
equipment n Go bench
dependent. . I would
•4 reps @ 9 (86% of 1RM)
prefer the deadlift w/ mini bands
•No Back off sets
OR deadlift w/ chains (using
~20% 1RM in chain weight), to •5 reps @ 7 (79% of 1RM)
mid shin rack or block pulls to •5 reps @ 8 (81% of 1RM)
trap bar DL or alternate stance •5 reps @ 9 (84% of 1RM)
DL.Use the same variation each •No Back off sets
week. If you have a history of
low back pain issues with the
deadlift, consider preferentially
using the trap bar DL or sumo
DL.

GPP or None

GPP or None
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 2 sets @ 75-80% e1RM
(RPE 8-9)
Overload Deadlift • 1 rep @ RPE 8 (90-93% 1RM)
The overload deadlift is •4 reps @ RPE 9 ( ~86% e1RM)
Touch
equipment n Go bench
dependent. . I would •-5% from 4 reps @ RPE 9 x 4
prefer the deadlift w/ mini bands reps until @ 9 again (cap at 2
OR deadlift w/ chains (using sets of 4)
•5 reps @ RPE 6 (76%)
~20% 1RM in chain weight), to
•5 reps @ RPE 7 (79% of 1RM)
mid shin rack or block pulls to
•5 reps @ RPE 8 (81% of 1RM)
trap bar DL or alternate stance
•Repeat 5 reps @ RPE 8 x 1 set
DL.Use the same variation each
of 5
week. If you have a history of
low back pain issues with the
deadlift, consider preferentially
using the trap bar DL or sumo
DL.

GPP or None

GPP or None
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
Overload Deadlift • 1 rep @ RPE 8 (90-93% 1RM)
The overload deadlift is •4 reps @ RPE 9 ( ~86% e1RM)
Touch
equipment n Go bench
dependent. . I would •-5% from 4 reps @ RPE 9 x 4
prefer the deadlift w/ mini bands reps until @ 9 again (cap at 3
OR deadlift w/ chains (using sets of 4)
•5 reps @ RPE 6 (76%)
~20% 1RM in chain weight), to
•5 reps @ RPE 7 (79% of 1RM)
mid shin rack or block pulls to
•5 reps @ RPE 8 (81% of 1RM)
trap bar DL or alternate stance
•Repeat 5 reps @ RPE 8 x 1 set
DL.Use the same variation each
of 5
week. If you have a history of
low back pain issues with the
deadlift, consider preferentially
using the trap bar DL or sumo
DL.

GPP or None

GPP or None

0
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
Overload Deadlift • 1 rep @ RPE 8 (90-93% 1RM)
The overload deadlift is •4 reps @ RPE 9 ( ~86% e1RM)
Touch
equipment n Go bench
dependent. . I would •-5% from 4 reps @ RPE 9 x 4
prefer the deadlift w/ mini bands reps until @ 9 again (cap at 3
OR deadlift w/ chains (using sets of 4)
•5 reps @ RPE 6 (76%)
~20% 1RM in chain weight), to
•5 reps @ RPE 7 (79% of 1RM)
mid shin rack or block pulls to
•5 reps @ RPE 8 (81% of 1RM)
trap bar DL or alternate stance
•Repeat 5 reps @ RPE 8 x 2 sets
DL.Use the same variation each
of 5
week. If you have a history of
low back pain issues with the
deadlift, consider preferentially
using the trap bar DL or sumo
DL.

GPP or None

GPP or None
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go bench •-8% from 4 reps @ RPE 9 x 4
reps until @ 9 again (cap at 4
sets of 4)
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
2 count paused deadlift @ 1" off
•5 reps @ RPE 8 (81% of 1RM)
floor
•Repeat 5 reps @ RPE 8 x 2 sets
of 5

GPP or None

GPP or None
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Squat with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Touch n Go bench •-8% from 4 reps @ RPE 9 x 4
reps until @ 9 again (cap at 4
sets of 4)
•5 reps @ RPE 6 (76%)
•5 reps @ RPE 7 (79% of 1RM)
2 count paused deadlift @ 1" off
•5 reps @ RPE 8 (81% of 1RM)
floor
•Repeat 5 reps @ RPE 8 x 2 sets
of 5

GPP or None

GPP or None
 Day 1
Squat with belt 1 @ 8, 4 reps @ RPE 9

Touch n Go bench 1 @ 8, 5 @ 9

•4 reps @ RPE 7
2 count paused deadlift @ 1" off • 4 reps @ RPE 8
floor •4 reps @ RPE 9

GPP or None

GPP or None
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
• 4 reps x 2 sets @ 78-82% e1RM
(RPE 8-9)

•1 Rep @ RPE 8 (90-93%)

Touch n Go bench
• 75% e1RM x 5 reps x 4 sets

•4 reps @ RPE 7 (81%)

• 4 reps @ RPE 8 (84%)
2 count paused deadlift @ 1" off •4 reps @ RPE 9 (85%)
floor • -5% from 4 reps @ RPE 9 x 1
set of 4

GPP or None

GPP or None
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)

•1 Rep @ RPE 8 (90-93%)

Touch n Go bench
• 75% e1RM x 5 reps x 5 sets

•4 reps @ RPE 7 (81%)

• 4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (85%)
2" deficit DL
• -5% from 4 reps @ RPE 9 x 1
set of 4

GPP or None

GPP or None
 Day 1
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Squat with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)

•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
• -5% from 3 reps @ RPE 9 x 2
sets of 3 reps
•4 reps @ RPE 7 (81%)
• 4 reps @ RPE 8 (84%)
•4 reps @ RPE 9 (85%)
2" deficit DL
• -5% from 4 reps @ RPE 9 x 2
sets of 4

GPP or None

GPP or None
 Day 1
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
Squat with belt • 75% e1RM x 5 reps x 1 set
• 85% e1RM x 3 reps x 3 sets

•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
• -5% from 3 reps @ RPE 9 x 2
sets of 3 reps

•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 9 (86%)
2" deficit DL
• -5% from 4 @ 9 x 2 sets of 4

GPP or None

GPP or None
 Day 1
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
• 85% e1RM x 3 reps x 1 set
Squat with belt
• 89% e1RM x 2 reps x 2 set
• 75% e1RM x 4 reps x 1 sets

•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%)
Touch n Go bench
• -5% from 3 reps @ RPE 9 x 2
sets of 3 reps

•1 Rep @ RPE 8 (90-93%)

•4 reps @ RPE 9 (86%)
2" deficit DL
• -5% from 4 @ 9 x 2 sets of 4

GPP or None

GPP or None
 Day 1
Squat with belt 1 rep @ 8, 3 reps @ 85% e1RM

Competition Bench (1ct pause) 1 rep @ 8, 2 reps @ 89% e1RM

work up to 1 rep @ last warm

Squat w/ belt
up

None

None
 Day 2
Overload Squat
The overload squat is equipment
dependent. . I would prefer the
Exercise One Competition Bench (1ct pause)
sqauat w/ chains (using ~20%
1RM in chain weight), to squat
w/ bands, to squat w/ knee
wraps, to safety squat bar or
Exercise Two buffalo bar, but all are good
options. Use the same variation
each week. If you have a history
of shoulder issues with the low
bar squat, consider
Exercise Three Press, strict, no belt
preferentially using the SSB
squat variation or high bar
squat.

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Overload Squat
The overload squat is equipment
dependent. . I would prefer the
Exercise One Competition Bench (1ct pause)
sqauat w/ chains (using ~20%
1RM in chain weight), to squat
w/ bands, to squat w/ knee
wraps, to safety squat bar or
Exercise Two buffalo bar, but all are good
options. Use the same variation
each week. If you have a history
of shoulder issues with the low
bar squat, consider
Exercise Three Press, strict, no belt
preferentially using the SSB
squat variation or high bar
squat.

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Overload Squat
The overload squat is equipment
dependent. . I would prefer the
Exercise One Competition Bench (1ct pause)
sqauat w/ chains (using ~20%
1RM in chain weight), to squat
w/ bands, to squat w/ knee
wraps, to safety squat bar or
Exercise Two buffalo bar, but all are good
options. Use the same variation
each week. If you have a history
of shoulder issues with the low
bar squat, consider
Exercise Three Press, strict, no belt
preferentially using the SSB
squat variation or high bar
squat.

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Overload Squat
The overload squat is equipment
dependent. . I would prefer the
Exercise One Competition Bench (1ct pause)
sqauat w/ chains (using ~20%
1RM in chain weight), to squat
w/ bands, to squat w/ knee
wraps, to safety squat bar or
Exercise Two buffalo bar, but all are good
options. Use the same variation
each week. If you have a history
of shoulder issues with the low
bar squat, consider
Exercise Three Press, strict, no belt
preferentially using the SSB
squat variation or high bar
squat.

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two 2ct paused squat

Exercise Three Press, strict, no belt

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two 2ct paused squat

Exercise Three Press, strict, no belt

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two 2ct paused squat

Exercise Three Close grip floor press

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two 2ct paused squat

Exercise Three Wide grip bench press

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two Pin Squat

Exercise Three Close grip floor press

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two Pin Squat

Exercise Three Wide grip bench press

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two Pin Squat

Exercise Three Close grip floor press

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Competition Bench (1ct pause)

Exercise Two Pin Squat

Exercise Three Wide grip bench press

Notes

Supplemental
GPP or None
Day 2

Exercise Two GPP or None

 Day 2
Exercise One Squat with belt

Exercise Two Competition Bench (1ct pause)

Exercise Three None

Notes

Supplemental
None
Day 2

Exercise Two None

y2 D
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
Exercise One
•5 reps @ 9 (84% of 1RM)
•No Back off sets

•5 reps @ 7 (79% of 1RM)

•5 reps @ 8 (81% of 1RM)
Exercise Two
•5 reps @ 9 (84% of 1RM)
•No Back off sets

•8 reps @RPE 7
•8 reps @ RPE 8
Exercise Three
•8 reps @ RPE 9
• No back off sets

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 2 sets @ 77-80% e1RM
(RPE 8)

•5 reps @ 6 (76% of 1RM)

•5 reps @ 7 (79% of 1RM)
Exercise Two
•5 reps @ 8 (81% of 1RM)
•-Repeat 5 @ 8 x 1 set of 5 reps

• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 1 set of 8.

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 3 sets @ 77-80% e1RM
(RPE 8)

•5 reps @ 6 (76% of 1RM)

•5 reps @ 7 (79% of 1RM)
Exercise Two
•5 reps @ 8 (81% of 1RM)
•-Repeat 5 @ 8 x 2 sets of 5 reps

• 8 reps @ RPE 6 (67%)

• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 2 sets of 8.

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 3 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM) Exercise Two
•-8% from 5 @ 9 x 5 reps until @ 9
again (cap at 2 sets of 5)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 2 sets of 8.

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 4 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM) Exercise Two
•-8% from 5 @ 9 x 5 reps until @ 9
again (cap at 2 sets of 5)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 2 sets of 8.

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
•4 reps @ RPE 9 ( ~86% e1RM)
Exercise One
• 4 reps x 4 sets @ 77-80% e1RM
(RPE 8)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
•5 reps @ 9 (84% of 1RM) Exercise Two
•-8% from 5 @ 9 x 5 reps until @ 9
again (cap at 3 sets of 5)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Exercise Three
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 2 sets of 8.

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
1 @ 8, 3 reps @ RPE 9 Exercise One

•1 Rep @ RPE 8
Exercise Two
• 4 reps @ RPE 9

•6 reps @ RPE 7
•6 reps @ RPE 8 Exercise Three
•6 reps @ RPE 9

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• 3 reps @ RPE 9 (89% e1RM) Exercise One
• 3 reps x 3 sets @ 84% e1RM

•1 Rep @ RPE 8 (90-93%)

• 4 reps @ RPE 9 (86%)
Exercise Two
•2 sets of 4 reps @ 77-82% e1RM
(RPE 8-9)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 1 set of 6

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
• 1 rep @ RPE 8 (90-93% 1RM)
• 3 reps @ RPE 9 (89% e1RM) Exercise One
• 3 reps x 4 sets @ 84% e1RM

•1 Rep @ RPE 8 (90-93%)

• 4 reps @ RPE 9 (86%)
Exercise Two
•2 sets of 4 reps @ 77-82% e1RM
(RPE 8-9)

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 2 sets of 6

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
•1 Rep @ RPE 7 (86-89%)
• 1 rep @ RPE 8( 90-93%)
• 80% e1RM x 4 reps x 1 set
Exercise One
• 85% e1RM x 3 reps x 2 sets
• 89% e1RM x 2 reps x 2 sets

•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%) Exercise Two
• 2 sets of 3reps @ 82-85% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 2 sets of 6

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
• 85% e1RM x 3 reps x 1 sets Exercise One
• 89% e1RM x 2 reps x 3 sets

•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%) Exercise Two
• 2 sets of 3reps @ 82-85% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 2 sets of 6

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
Exercise One
• 89% e1RM x 2 reps x 3 sets

•1 Rep @ RPE 8 (90-93%)

• 3 reps @ RPE 9 (89%) Exercise Two
• 2 sets of 3reps @ 82-85% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Exercise Three
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 2 sets of 6

Notes

Supplemental
GPP or None
Day 3

GPP or None Exercise Two

y2 D
1 @ opener Exercise One

1 @ opener Exercise Two

None Exercise Three

Notes

Supplemental
None
Day 3

None Exercise Two

 Day 3
•5 reps @ 7 (79% of 1RM)
Overload Bench 1
•5 reps @ 8 (81% of 1RM)
TheDeadlift
overloadwith belt is
bench
•5 reps @ 9 (84% of 1RM)
equipment dependent. I would
•No Back off sets
prefer the slingshot bench to
bench w/ chains, to bench w/ •5 reps @ 7 (79% of 1RM)
bands, to floor press or board •5 reps @ 8 (81% of 1RM)
press, but all are good options. •5 reps @ 9 (84% of 1RM)
Use the same variation each •No Back off sets
week.the slingshot bench to
•8 reps @RPE 7
bench w/ chains, to bench w/
•8 reps @ RPE 8
bands, to floor
3-0-3 press
Tempo or board
Squat
•8 reps @ RPE 9
press, but all are good options..
• No back off sets

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
Overload Bench 1
•5 reps @ RPE 9 ( ~84% e1RM)
TheDeadlift
overloadwith belt is
bench
• 5 reps x 2 sets @ 75-80% e1RM
equipment dependent. I would
(RPE 8-9)
prefer the slingshot bench to
•5 reps @ 7 (79% of 1RM)
bench w/ chains, to bench w/
•5 reps @ 8 (81% of 1RM)
bands, to floor press or board
•5 reps @ 9 (84% of 1RM)
press, but all are good options.
•-5% from 5 @ 9 x 5 reps until @ 9
Use the same variation each
again (cap at 2 sets of 5)
week.the slingshot bench to
• 8 reps @ RPE 6 (67%)
bench w/ chains, to bench w/
• 8 reps @ RPE 7 (71%)
bands, to floor
3-0-3 press
Tempo or board
Squat
• 8 reps @ RPE 8 (76%). Repeat 8
press, but all are good options..
@ 8 x 1 set of 8.

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
Overload Bench 1
•5 reps @ RPE 9 ( ~84% e1RM)
TheDeadlift
overloadwith belt is
bench
• 5 reps x 3 sets @ 75-80% e1RM
equipment dependent. I would
(RPE 8-9)
prefer the slingshot bench to
•5 reps @ 7 (79% of 1RM)
bench w/ chains, to bench w/
•5 reps @ 8 (81% of 1RM)
bands, to floor press or board
•5 reps @ 9 (84% of 1RM)
press, but all are good options.
•-5% from 5 @ 9 x 5 reps until @ 9
Use the same variation each
again (cap at 2 sets of 5)
week.the slingshot bench to
• 8 reps @ RPE 6 (67%)
bench w/ chains, to bench w/
• 8 reps @ RPE 7 (71%)
bands, to floor
3-0-3 press
Tempo or board
Squat
• 8 reps @ RPE 8 (76%). Repeat 8
press, but all are good options..
@ 8 x 1 set of 8.

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
Overload Bench 1
•5 reps @ RPE 9 ( ~84% e1RM)
TheDeadlift
overloadwith belt is
bench
• 5 reps x 3 sets @ 75-80% e1RM
equipment dependent. I would
(RPE 8-9)
prefer the slingshot bench to
•5 reps @ 7 (79% of 1RM)
bench w/ chains, to bench w/
•5 reps @ 8 (81% of 1RM)
bands, to floor press or board
•5 reps @ 9 (84% of 1RM)
press, but all are good options.
•-8% from 5 @ 9 x 5 reps until @ 9
Use the same variation each
again (cap at 3 sets of 5)
week.the slingshot bench to
• 8 reps @ RPE 6 (67%)
bench w/ chains, to bench w/
• 8 reps @ RPE 7 (71%)
bands, to floor
3-0-3 press
Tempo or board
Squat
• 8 reps @ RPE 8 (76%). Repeat 8
press, but all are good options..
@ 8 x 2 sets of 8.

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
2ct paused bench •5 reps @ 9 (84% of 1RM)
•-8% from 5 @ 9 x 5 reps until @ 9
again (cap at 3 sets of 5)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
5-3-0 Tempo Squat
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 2 sets of 8.

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
•5 reps @ RPE 9 ( ~84% e1RM)
Deadlift with belt
• 5 reps x 3 sets @ 75-80% e1RM
(RPE 8-9)
•5 reps @ 7 (79% of 1RM)
•5 reps @ 8 (81% of 1RM)
2ct paused bench •5 reps @ 9 (84% of 1RM)
•-5% from 5 @ 9 x 5 reps until @ 9
again (cap at 3 sets of 5)
• 8 reps @ RPE 6 (67%)
• 8 reps @ RPE 7 (71%)
Squat, no belt
• 8 reps @ RPE 8 (76%). Repeat 8
@ 8 x 2 sets of 8.

GPP or None

GPP or None
 Day 3
•1 Rep @ RPE 8
Deadlift with belt
• 4 reps @ RPE 9

•1 Rep @ RPE 8
2ct paused bench
• 4 reps @ RPE 9

•6 reps @ RPE 7
Squat, no belt •6 reps @ RPE 8
•6 reps @ RPE 9

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
• 4 reps x 2 sets @ 78-82% e1RM
(RPE 8-9)

•1 Rep @ RPE 8 (90-93%)

2ct paused bench • 4 reps @ RPE 9 (86%)
•2 sets of 4 reps @ 78-82% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
Squat, no belt
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 1 set of 6

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)

•1 Rep @ RPE 8 (90-93%)

Pin bench • 4 reps @ RPE 9 (86%)
•3 sets of 4 reps @ 78-82% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 1 set of 6

GPP or None

GPP or None
 Day 3
• 1 rep @ RPE 8 (90-93% 1RM)
• 4 reps @ RPE 9 (86% e1RM)
Deadlift with belt
• 4 reps x 3 sets @ 78-82% e1RM
(RPE 8-9)

•1 Rep @ RPE 8 (90-93%)

Pin bench • 3 reps @ RPE 9 (89%)
• 2 sets of 3reps @ 82-85% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 2 sets of 6

GPP or None

GPP or None
 Day 3
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
Deadlift with belt • 75% e1RM x 5 reps x 1 set
• 85% e1RM x 3 reps x 3 sets

•1 Rep @ RPE 8 (90-93%)

Pin bench • 3 reps @ RPE 9 (89%)
• 3 sets of 3reps @ 82-85% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 2 sets of 6

GPP or None

GPP or None
 Day 3
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
• 85% e1RM x 3 reps x 1 set
Deadlift with belt
• 89% e1RM x 2 reps x 2 set
• 75% e1RM x 4 reps x 1 sets

•1 Rep @ RPE 8 (90-93%)

Pin bench • 3 reps @ RPE 9 (89%)
• 2 sets of 3reps @ 82-85% e1RM

•6 reps @ RPE 6 (73%)

•6 reps @ RPE 7 (77%)
2ct paused squat
•6 reps @ RPE 8 (79%). Repeat 6
@ 8 x 2 sets of 6

GPP or None

GPP or None
 Day 3
•1 @ RPE 8 (90-93%)
Squat w/ belt • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)

•1 @ RPE 8 (90-93%)
1 count paused bench • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)

•1 @ RPE 8 (90-93%)
Deadlift w/ belt • 1 @ RPE 9 (94-97%)
•1 @ RPE 10 (100-105%)

None

None
 GPP
Conditioning 25 min steady state @ RPE 6 1x/wk

Upper Back
7 minutes upper back work AMRAP 1x/w
Work

Trunk Work 7 min ab work AMRAP 1x/wk

3 sets of 12-15 reps @ RPE 8, triceps press dow

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 1
 GPP
Conditioning 25 min steady state @ RPE 6 1x/wk

Upper Back
7 minutes upper back work AMRAP 2x/w
Work

Trunk Work 7 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8, triceps press dow

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Upper Back
7 minutes upper back work AMRAP 2x/w
Work

Trunk Work 7 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8, triceps press dow

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
30 min steady state @ RPE 6 1x/wk
Conditioning
20 sec sprint every 2 min x 14 minutes 1x

Upper Back
7 minutes upper back work AMRAP 2x/w
Work

Trunk Work 7 min ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8, triceps press dow

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
30 min steady state @ RPE 6 1x/wk
Conditioning
20 sec sprint every 2 min x 14 minutes 1x

Upper Back
8 minutes upper back work AMRAP 2x/w
Work

Trunk Work 8 minutes ab work AMRAP 2x/wk

4 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
4 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
30 min steady state @ RPE 6 1x/wk
Conditioning
20 sec sprint every 2 min x 14 minutes 1x

Upper Back
8 minutes upper back work AMRAP 2x/w
Work

Trunk Work 8 minutes ab work AMRAP 2x/wk

4 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
4 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
30 min steady state @ RPE 6 1x/wk
Conditioning
20 sec sprint every 2 min x 14 minutes 1x

Upper Back
9 minutes upper back work AMRAP 2x/w
Work

Trunk Work 9 minutes ab work AMRAP 2x/wk

5 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
5 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
Conditioning 30 min steady state @ RPE 6 2x/wk

Upper Back
9 minutes upper back work AMRAP 2x/w
Work

Trunk Work 9 minutes ab work AMRAP 2x/wk

5 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
5 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
Conditioning 25 min steady state @ RPE 6 2x/wk

Upper Back
7 minutes upper back work AMRAP 2x/w
Work

Trunk Work 5 minute ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
Conditioning 25 min steady state @ RPE 6 1x/wk

Upper Back
7 minutes upper back work AMRAP 2x/w
Work

Trunk Work 5 minute ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
Conditioning 25 min steady state @ RPE 6 1x/wk

Upper Back
5 minutes upper back work AMRAP 2x/w
Work

Trunk Work 5 minute ab work AMRAP 2x/wk

3 sets of 12-15 reps @ RPE 8, triceps press down

Arm Work
3 sets of 12-15 reps @ RPE 8, biceps curls 2
 GPP
Conditioning 25 min steady state @ RPE 6 1x/wk

Upper Back
5 minutes upper back work AMRAP 2x/w
Work

Trunk Work None

Arm Work None

 GPP
Conditioning None

Upper Back
None
Work

Trunk Work None

Arm Work None

PP
ady state @ RPE 6 1x/wk

er back work AMRAP 1x/wk

b work AMRAP 1x/wk

@ RPE 8, triceps press downs 1x/wk

ps @ RPE 8, biceps curls 1x/wk
PP
ady state @ RPE 6 1x/wk

er back work AMRAP 2x/wk

b work AMRAP 2x/wk

@ RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 2x/wk

er back work AMRAP 2x/wk

b work AMRAP 2x/wk

@ RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 1x/wk
ery 2 min x 14 minutes 1x/wk

er back work AMRAP 2x/wk

b work AMRAP 2x/wk

@ RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 1x/wk
ery 2 min x 14 minutes 1x/wk

er back work AMRAP 2x/wk

ab work AMRAP 2x/wk

RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 1x/wk
ery 2 min x 14 minutes 1x/wk

er back work AMRAP 2x/wk

ab work AMRAP 2x/wk

RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 1x/wk
ery 2 min x 14 minutes 1x/wk

er back work AMRAP 2x/wk

ab work AMRAP 2x/wk

RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 2x/wk

er back work AMRAP 2x/wk

ab work AMRAP 2x/wk

RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 2x/wk

er back work AMRAP 2x/wk

ab work AMRAP 2x/wk

RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 1x/wk

er back work AMRAP 2x/wk

ab work AMRAP 2x/wk

RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 1x/wk

er back work AMRAP 2x/wk

ab work AMRAP 2x/wk

RPE 8, triceps press downs 2x/wk

ps @ RPE 8, biceps curls 2x/wk
PP
ady state @ RPE 6 1x/wk

er back work AMRAP 2x/wk

None

None
PP
None

None

None

None
 Week 1 1 <Generator

Block Type Low Stress

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with
Overload belt
Deadlift 0.0 kgs 0 REPS
The overload deadlift is equipment
dependent. . I would prefer the
deadlift Touch
w/ minin bands
Go bench
OR deadlift 0.0 kgs 0 REPS
TOTALS

w/ chains (using ~20% 1RM in

chain weight), to mid shin rack or
block pulls to trap
Overload bar DL or
Squat 0.0 kgs 0 REPS
alternate stance
The overload squatDL.Use the same
is equipment
variation
dependent.each. Iweek.
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
chain deadlift, toconsider
squat w/
preferentially
bands, to squatusing the wraps,
w/ knee trap bar
to
safety squatDL bar
or sumo DL. bar, but
or buffalo 0.0 kgs 0 REPS
all are good options. Use the same
variation each week. If you have a
history of shoulder issues with the
low bar squat, consider
 Press, strict, no belt 0.0 kgs 0 REPS

WEEK 1 T
Overload Bench 1
The overload bench is equipment
dependent. I would prefer the
Deadlift with belt 0.0 kgs 0 REPS
slingshot bench to bench w/
chains, to bench w/ bands, to floor
press or board press, but all are
0.0 kgs 0 REPS
good options. Use the same
variation each week.the slingshot
bench to bench w/ chains, to
3-0-3 Tempo Squat 0.0 kgs 0 REPS
bench w/ bands, to floor press or
board press, but all are good
options..
None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat with belt

•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
•No Back off sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
•No Back off sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

•5 reps @ 7 (79% of 1RM)

REPS & •5 reps @ 8 (81% of 1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
•No Back off sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 1x/wk

GPP

GPP ARM Work

 3 sets of 12-15 reps @ RPE 8, triceps press do
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 3/24/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0
 1 EXERCISE 2
Touch n Go bench

f 1RM) •4 reps @ 7 (81% of 1RM)

f 1RM) REPS & •4 reps @ 8 (84% of 1RM)
f 1RM) INTENSITY: •4 reps @ 9 (86% of 1RM)
ets •No Back off sets

REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
 1 EXERCISE 2
Overload Squat
The overload squat is equipment depend
prefer the sqauat w/ chains (using ~20%
weight), to squat w/ bands, to squat w/ k
ause) to safety squat bar or buffalo bar, but a
options. Use the same variation each w
f 1RM) have a history of shoulder
•5 repsissues
@ 7 (79%with
of 1RM)t
f 1RM) REPS & consider preferentially
squat, •5 reps @ 8using
(81% of 1RM)
the
f 1RM) INTENSITY: •5 reps @ 9 (84% of 1RM)
ets variation or high baroffsquat.
•No Back sets

REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
 1 EXERCISE 2
Overload Bench 1
The overload bench is equipment depend
prefer the slingshot bench to bench w/
bench w/ bands, to floor press or board p
are good options. Use the same varia
week.the slingshot bench to bench w/
f 1RM) •5 reps @ 7 (79% of 1RM)
f 1RM) bench w/
REPS & bands, to floor press
•5 reps @ or board
8 (81% of 1RM)p
f 1RM) INTENSITY: are good options..
•5 reps @ 9 (84% of 1RM)
ets •No Back off sets

REST PERIODS
n work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

RPE 6 1x/wk NOTES: 7 minutes upper back work AMRA

WEEKLY AU
ps press downs 1x/wk
0
biceps curls 1x/wk
SE 2 EXERCISE
Overload Deadlift
The overload deadlift is equipmen
I would prefer the deadlift w/ m
deadlift w/ chains (using ~20%
nch weight), to mid shin rack or bloc
bar DL or alternate stance DL.U
(81% of 1RM) variation each week. If •5you
reps @have
7 (79%a o
(84% of 1RM) REPS &
back •5 reps
pain issues with the@ 8dead
(81% o
(86% of 1RM) INTENSITY: •5 reps @ 9 (84% o
ck off sets preferentially using the trap bar
•No Back off sD

REST PERIODS
between work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

SE 2
uat
t dependent. . I would
ng ~20% 1RM in chain
EXERCISE
squat w/ knee wraps,
bar, but all are good Press, strict, no bel
on each week. If you
ues
(79%with
of 1RM)the low bar •8 reps @RPE
(81% of 1RM)
using the SSB squat REPS & •8 reps @ RPE
(84% of 1RM) INTENSITY: •8 reps @ RPE
ar squat.
ck off sets • No back off s

REST PERIODS
between work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
SE 2
ch 1
nt dependent. I would
EXERCISE
bench w/ chains, to
or board press, but all
3-0-3 Tempo Squat
ame variation each
bench w/ chains, to
(79% of 1RM) •8 reps @RPE
or(81%
board
of 1RM)press, but all REPS & •8 reps @ RPE
ons..
(84% of 1RM) INTENSITY: •8 reps @ RPE
ck off sets • No back off s

REST PERIODS
between work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
None

REPS &
one None
INTENSITY:

REST PERIODS
one None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

ck work AMRAP 1x/wk NOTES: 7 min ab work AMRA

U
CISE 3
Deadlift
quipment dependent. .
dlift w/ mini bands OR
SUPPLEMEN
g ~20% 1RM in chain
k or block pulls to trap GPP or None
nce DL.Use the same
ou
ps @have
7 (79%a of history
1RM) of low
ps @ 8deadlift,
the (81% of 1RM)consider
ps @ 9 (84% of 1RM)
rap bar
No Back DL or sumo DL.
off sets
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None

•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
No back off sets
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None

•8 reps @RPE 7
•8 reps @ RPE 8
•8 reps @ RPE 9
No back off sets

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

ab work AMRAP 1x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 2 2

Developmenta
Block Type
l Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with
Overload belt
Deadlift 0.0 kgs 0 REPS
The overload deadlift is equipment
dependent. . I would prefer the
deadlift Touch
w/ minin bands
Go bench
OR deadlift 0.0 kgs 0 REPS
TOTALS

w/ chains (using ~20% 1RM in

chain weight), to mid shin rack or
block pulls to trap
Overload bar DL or
Squat 0.0 kgs 0 REPS
alternate stance
The overload squatDL.Use the same
is equipment
variation
dependent.each. Iweek.
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
chain deadlift, toconsider
squat w/
preferentially
bands, to squatusing the wraps,
w/ knee trap bar
to
safety squatDL bar
or sumo DL. bar, but
or buffalo 0.0 kgs 0 REPS
all are good options. Use the same
variation each week. If you have a
history of shoulder issues with the
low bar squat, consider
 Press, strict, no belt 0.0 kgs 0 REPS

WEEK 2 T
Overload Bench 1
The overload bench is equipment
dependent. I would prefer the
Deadlift with belt 0.0 kgs 0 REPS
slingshot bench to bench w/
chains, to bench w/ bands, to floor
press or board press, but all are
0.0 kgs 0 REPS
good options. Use the same
variation each week.the slingshot
bench to bench w/ chains, to
3-0-3 Tempo Squat 0.0 kgs 0 REPS
bench w/ bands, to floor press or
board press, but all are good
options..
None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 2 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
• 4 reps x 2 sets @ 77-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 2 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 1x/wk

GPP

GPP ARM Work

 3 sets of 12-15 reps @ RPE 8, triceps press do
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
 Date 3/31/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0
1 EXERCISE 2
Touch n Go bench

% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
1RM (RPE 8-9) •-5% from 4 reps @ RPE 9 x 4 reps until @ 9 aga

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
Overload Squat
The overload squat is equipment depend
prefer the sqauat w/ chains (using ~20%
weight), to squat w/ bands, to squat w/ kn
ause) safety squat bar or buffalo bar, but all
options. Use the same variation each wee
% 1RM)
a history of shoulder issues
•5 reps with the
@ 6 (76% low
of 1RM)
REPS & preferentially using
consider •5 reps @ 7 SSB
the (79% ofsqua
1RM)
% e1RM)
INTENSITY: •5 reps @ 8 (81% of 1RM)
e1RM (RPE 8) high bar squat.
•-Repeat 5 @ 8 x 1 set of 5 re

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1 2
The overload bench is equipment depend
prefer the slingshot bench to bench w/ cha
w/ bands, to floor press or board press, bu
options. Use the same variation each
% 1RM)
slingshot bench to bench •5 w/reps
chains,
@ 7 (79%to ben
of 1RM)
% e1RM) to REPS
floor& press or board press,
•5 repsbut
@ 8 (81%
all of
are1RM)
g
INTENSITY: •5 reps @ 9 (84% of 1RM)
1RM (RPE 8-9)
•-5% from 5 @ 9 x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk NOTES: 7 minutes upper back work AMRA

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
Overload Deadlift
The overload deadlift is equipmen
I would prefer the deadlift w/ m
deadlift w/ chains (using ~20%
nch weight), to mid shin rack or bloc
bar DL or alternate stance DL.U
8 (90-93% 1RM)
variation each week. If •5 you
reps have
@ RPE 6a
REPS &
back •5 repsthe
pain issues with @ RPE 7 (79%
dead
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
until @ 9 again (cap at 2 sets of 4) preferentially using the 5trap
•Repeat bar
reps @ RPE 8D

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

 E2
at
dependent. . I would
g ~20% 1RM in chain
EXERCISE
uat w/ knee wraps, to
r, but all are good Press, strict, no bel
ach week. If you have
h76%
the low bar squat,
of 1RM)
• 8 reps @ RPE 6
79% ofsquat
SSB 1RM) variation or REPS &
• 8 reps @ RPE 7
81% of 1RM) INTENSITY:
at.
x 1 set of 5 reps
• 8 reps @ RPE 8 (76%). Repea

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2
h1
t dependent. I would
EXERCISE
ch w/ chains, to bench
press, but all are good 3-0-3 Tempo Squat
on each week.the
ns,
79%to bench w/ bands,
of 1RM)
• 8 reps @ RPE 6
81%
all of
are1RM)
good options.. REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repea
@ 9 again (cap at 2 sets of 5)

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3
Deadlift
quipment dependent. .
dlift w/ mini bands OR
SUPPLEMEN
g ~20% 1RM in chain
k or block pulls to trap GPP or None
nce DL.Use the same
ou
eps have
@ RPE 6a history of low
(76%)
@ RPE
the 7 (79% of 1RM)
deadlift, consider
@ RPE 8 (81% of 1RM)
rap bar
reps @ RPE 8DL
x 1 or sumo
set of 5 DL.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
(76%). Repeat 8 @ 8 x 1 set of 8.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
(76%). Repeat 8 @ 8 x 1 set of 8.

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 3 3 <Generator
Developmenta
Block Type
l Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with
Overload belt
Deadlift 0.0 kgs 0 REPS
The overload deadlift is equipment
dependent. . I would prefer the
deadlift Touch
w/ minin bands
Go bench
OR deadlift 0.0 kgs 0 REPS
TOTALS

w/ chains (using ~20% 1RM in

chain weight), to mid shin rack or
block pulls to trap
Overload bar DL or
Squat 0.0 kgs 0 REPS
alternate stance
The overload squatDL.Use the same
is equipment
variation
dependent.each. Iweek.
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
chain deadlift, toconsider
squat w/
preferentially
bands, to squatusing the wraps,
w/ knee trap bar
to
safety squatDL bar
or sumo DL. bar, but
or buffalo 0.0 kgs 0 REPS
all are good options. Use the same
variation each week. If you have a
history of shoulder issues with the
low bar squat, consider
 Press, strict, no belt 0.0 kgs 0 REPS

WEEK 3 T
Overload Bench 1
The overload bench is equipment
dependent. I would prefer the
Deadlift with belt 0.0 kgs 0 REPS
slingshot bench to bench w/
chains, to bench w/ bands, to floor
press or board press, but all are
0.0 kgs 0 REPS
good options. Use the same
variation each week.the slingshot
bench to bench w/ chains, to
3-0-3 Tempo Squat 0.0 kgs 0 REPS
bench w/ bands, to floor press or
board press, but all are good
options..
None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
• 4 reps x 3 sets @ 77-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

 3 sets of 12-15 reps @ RPE 8, triceps press do
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 4/7/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0
1 EXERCISE 2
Touch n Go bench

% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
1RM (RPE 8-9) •-5% from 4 reps @ RPE 9 x 4 reps until @ 9 aga

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
Overload Squat
The overload squat is equipment depend
prefer the sqauat w/ chains (using ~20%
weight), to squat w/ bands, to squat w/ kn
ause) safety squat bar or buffalo bar, but all
options. Use the same variation each wee
% 1RM)
a history of shoulder issues
•5 reps with the
@ 6 (76% low
of 1RM)
REPS & preferentially using
consider •5 reps @ 7 SSB
the (79% ofsqua
1RM)
% e1RM)
INTENSITY: •5 reps @ 8 (81% of 1RM)
e1RM (RPE 8) high bar squat.
•-Repeat 5 @ 8 x 2 sets of 5 r

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1 2
The overload bench is equipment depend
prefer the slingshot bench to bench w/ cha
w/ bands, to floor press or board press, bu
options. Use the same variation each
% 1RM)
slingshot bench to bench •5 w/reps
chains,
@ 7 (79%to ben
of 1RM)
% e1RM) to REPS
floor& press or board press,
•5 repsbut
@ 8 (81%
all of
are1RM)
g
INTENSITY: •5 reps @ 9 (84% of 1RM)
1RM (RPE 8-9)
•-5% from 5 @ 9 x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk NOTES: 7 minutes upper back work AMRA

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
Overload Deadlift
The overload deadlift is equipmen
I would prefer the deadlift w/ m
deadlift w/ chains (using ~20%
nch weight), to mid shin rack or bloc
bar DL or alternate stance DL.U
8 (90-93% 1RM)
variation each week. If •5 you
reps have
@ RPE 6a
REPS &
back •5 repsthe
pain issues with @ RPE 7 (79%
dead
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
until @ 9 again (cap at 3 sets of 4) preferentially using the 5trap
•Repeat bar
reps @ RPE 8D

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

 E2
at
dependent. . I would
g ~20% 1RM in chain
EXERCISE
uat w/ knee wraps, to
r, but all are good Press, strict, no bel
ach week. If you have
h76%
the low bar squat,
of 1RM)
• 8 reps @ RPE 6
79% ofsquat
SSB 1RM) variation or REPS &
• 8 reps @ RPE 7
81% of 1RM) INTENSITY:
at.
x 2 sets of 5 reps
• 8 reps @ RPE 8 (76%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2
h1
t dependent. I would
EXERCISE
ch w/ chains, to bench
press, but all are good 3-0-3 Tempo Squat
on each week.the
ns,
79%to bench w/ bands,
of 1RM)
• 8 reps @ RPE 6
81%
all of
are1RM)
good options.. REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repea
@ 9 again (cap at 2 sets of 5)

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3
Deadlift
quipment dependent. .
dlift w/ mini bands OR
SUPPLEMEN
g ~20% 1RM in chain
k or block pulls to trap GPP or None
nce DL.Use the same
ou
eps have
@ RPE 6a history of low
(76%)
@ RPE
the 7 (79% of 1RM)
deadlift, consider
@ RPE 8 (81% of 1RM)
rap bar
reps @ RPE 8DL
x 1 or sumo
set of 5 DL.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
(76%). Repeat 8 @ 8 x 1 set of 8.

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 4 4 <Generator
Developmenta
Block Type
l Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with
Overload belt
Deadlift 0.0 kgs 0 REPS
The overload deadlift is equipment
dependent. . I would prefer the
deadlift Touch
w/ minin bands
Go bench
OR deadlift 0.0 kgs 0 REPS
TOTALS

w/ chains (using ~20% 1RM in

chain weight), to mid shin rack or
block pulls to trap
Overload bar DL or
Squat 0.0 kgs 0 REPS
alternate stance
The overload squatDL.Use the same
is equipment
variation
dependent.each. Iweek.
wouldIfprefer
you have
the a
history
sqauat w/of
CompetitionlowBench
chains back pain
(1ct
(using issues
pause)
~20% 1RM 0.0 kgs 0 REPS
inwith theweight),
chain deadlift, toconsider
squat w/
preferentially
bands, to squatusing the wraps,
w/ knee trap bar
to
safety squatDL bar
or sumo DL. bar, but
or buffalo 0.0 kgs 0 REPS
all are good options. Use the same
variation each week. If you have a
history of shoulder issues with the
low bar squat, consider
 Press, strict, no belt 0.0 kgs 0 REPS

WEEK 4 T
Overload Bench 1
The overload bench is equipment
dependent. I would prefer the
Deadlift with belt 0.0 kgs 0 REPS
slingshot bench to bench w/
chains, to bench w/ bands, to floor
press or board press, but all are
0.0 kgs 0 REPS
good options. Use the same
variation each week.the slingshot
bench to bench w/ chains, to
3-0-3 Tempo Squat 0.0 kgs 0 REPS
bench w/ bands, to floor press or
board press, but all are good
options..
None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
• 4 reps x 3 sets @ 77-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 1x/wk

NOTES:
GPP

20 sec sprint every 2 min x 14 minutes 1

GPP ARM Work

 3 sets of 12-15 reps @ RPE 8, triceps press do
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 4/14/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0
1 EXERCISE 2
Touch n Go bench

% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
1RM (RPE 8-9) •-5% from 4 reps @ RPE 9 x 4 reps until @ 9 aga

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
Overload Squat
The overload squat is equipment depend
prefer the sqauat w/ chains (using ~20%
weight), to squat w/ bands, to squat w/ kn
ause) safety squat bar or buffalo bar, but all
options. Use the same variation each wee
% 1RM)
a history of shoulder issues •5 reps with
@ 7 (79%the low
of 1RM)
REPS & preferentially using
consider •5 reps @ 8 SSB
the (81% ofsqua
1RM)
% e1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
e1RM (RPE 8) high
•-8% from 5 @ 9 bar squat.
x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE
Overload Bench 1 2
The overload bench is equipment depend
prefer the slingshot bench to bench w/ cha
w/ bands, to floor press or board press, bu
options. Use the same variation each
% 1RM)
slingshot bench to bench •5 w/reps
chains,
@ 7 (79%to ben
of 1RM)
% e1RM) to REPS
floor& press or board press,
•5 repsbut
@ 8 (81%
all of
are1RM)
g
INTENSITY: •5 reps @ 9 (84% of 1RM)
1RM (RPE 8-9)
•-8% from 5 @ 9 x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk
NOTES: 7 minutes upper back work AMRA
minutes 1x/wk

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
Overload Deadlift
The overload deadlift is equipmen
I would prefer the deadlift w/ m
deadlift w/ chains (using ~20%
nch weight), to mid shin rack or bloc
bar DL or alternate stance DL.U
8 (90-93% 1RM)
variation each week. If •5 you
reps have
@ RPE 6a
REPS &
back •5 repsthe
pain issues with @ RPE 7 (79%
dead
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
until @ 9 again (cap at 3 sets of 4) preferentially using the 5trap
•Repeat reps @bar
RPE 8D

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

 E2
at
dependent. . I would
g ~20% 1RM in chain
EXERCISE
uat w/ knee wraps, to
r, but all are good Press, strict, no bel
ach week. If you have
h79%
the low bar squat,
of 1RM)
• 8 reps @ RPE 6
81% ofsquat
SSB 1RM) variation or REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
at.@ 9 again (cap at 2 sets of 5)
• 8 reps @ RPE 8 (76%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2
h1
t dependent. I would
EXERCISE
ch w/ chains, to bench
press, but all are good 3-0-3 Tempo Squat
on each week.the
ns,
79%to bench w/ bands,
of 1RM)
• 8 reps @ RPE 6
81%
all of
are1RM)
good options.. REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repeat
@ 9 again (cap at 3 sets of 5)

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 7 min ab work AMRA

CISE 3
Deadlift
quipment dependent. .
dlift w/ mini bands OR
SUPPLEMEN
g ~20% 1RM in chain
k or block pulls to trap GPP or None
nce DL.Use the same
ou
eps have
@ RPE 6a history of low
(76%)
@ RPE
the 7 (79% of 1RM)
deadlift, consider
@ RPE 8 (81% of 1RM)
rap@bar
reps RPE 8DL or sumo
x 2 sets of 5 DL.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 5 5 <Generator
Developmenta
Block Type
l Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

Touch n Go bench 0.0 kgs 0 REPS

TOTALS

2 count paused deadlift @ 1" off

0.0 kgs 0 REPS
floor

Competition Bench (1ct pause) 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

 Press, strict, no belt 0.0 kgs 0 REPS

WEEK 5 T
Deadlift with belt 0.0 kgs 0 REPS

2ct paused bench 0.0 kgs 0 REPS

5-3-0 Tempo Squat 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
• 4 reps x 4 sets @ 77-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 1x/wk

NOTES:
GPP

20 sec sprint every 2 min x 14 minutes 1

GPP ARM Work

 4 sets of 12-15 reps @ RPE 8, triceps press dow
NOTES:
4 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 4/21/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench

% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
1RM (RPE 8-9) •-8% from 4 reps @ RPE 9 x 4 reps until @ 9 aga

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) 2ct paused squat

•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
e1RM (RPE 8)
•-8% from 5 @ 9 x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench

•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
1RM (RPE 8-9)
•-8% from 5 @ 9 x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk
NOTES: 8 minutes upper back work AMRA
minutes 1x/wk

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2 count paused deadlift @ 1

•5 reps @ RPE 6
8 (90-93% 1RM)
REPS & •5 reps @ RPE 7 (79%
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
until @ 9 again (cap at 4 sets of 4)
•Repeat 5 reps @ RPE 8

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Press, strict, no bel

79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repeat
@9 again (cap at 2 sets of 5)

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
nch 5-3-0 Tempo Squat

79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repeat
@9 again (cap at 3 sets of 5)

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 8 minutes ab work AM

CISE 3 SUPPLEMEN
dlift @ 1" off floor GPP or None

eps @ RPE 6 (76%)

@ RPE 7 (79% of 1RM)
@ RPE 8 (81% of 1RM)
reps @ RPE 8 x 2 sets of 5
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
po Squat GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

s ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 6 6 <Generator
Developmenta
Block Type
l Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

Touch n Go bench 0.0 kgs 0 REPS

TOTALS

2 count paused deadlift @ 1" off

0.0 kgs 0 REPS
floor

Competition Bench (1ct pause) 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

 Press, strict, no belt 0.0 kgs 0 REPS

WEEK 6 T
Deadlift with belt 0.0 kgs 0 REPS

2ct paused bench 0.0 kgs 0 REPS

Squat, no belt 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•4 reps @ RPE 9 ( ~86% e1RM)
INTENSITY:
• 4 reps x 4 sets @ 77-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
•5 reps @ RPE 9 ( ~84% e1RM)
INTENSITY:
• 5 reps x 3 sets @ 75-80% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 1x/wk

NOTES:
GPP

20 sec sprint every 2 min x 14 minutes 1

GPP ARM Work

 4 sets of 12-15 reps @ RPE 8, triceps press dow
NOTES:
4 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 4/28/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench

% 1RM) • 1 rep @ RPE 8 (90-93% 1R

REPS &
% e1RM) •4 reps @ RPE 9 ( ~86% e1R
INTENSITY:
1RM (RPE 8-9) •-8% from 4 reps @ RPE 9 x 4 reps until @ 9 aga

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) 2ct paused squat

•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
e1RM (RPE 8)
•-8% from 5 @ 9 x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench

•5 reps @ 7 (79% of 1RM)

% 1RM)
REPS & •5 reps @ 8 (81% of 1RM)
% e1RM)
INTENSITY: •5 reps @ 9 (84% of 1RM)
1RM (RPE 8-9)
•-5% from 5 @ 9 x 5 reps until @ 9 again (c

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk
NOTES: 8 minutes upper back work AMRA
minutes 1x/wk

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2 count paused deadlift @ 1

•5 reps @ RPE 6
8 (90-93% 1RM)
REPS & •5 reps @ RPE 7 (79%
9 ( ~86% e1RM)
INTENSITY: •5 reps @ RPE 8 (81%
until @ 9 again (cap at 4 sets of 4)
•Repeat 5 reps @ RPE 8

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Press, strict, no bel

79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repeat
@9 again (cap at 3 sets of 5)

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
nch Squat, no belt

79% of 1RM)
• 8 reps @ RPE 6
81% of 1RM) REPS &
• 8 reps @ RPE 7
84% of 1RM) INTENSITY:
• 8 reps @ RPE 8 (76%). Repeat
@9 again (cap at 3 sets of 5)

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 8 minutes ab work AM

CISE 3 SUPPLEMEN
dlift @ 1" off floor GPP or None

eps @ RPE 6 (76%)

@ RPE 7 (79% of 1RM)
@ RPE 8 (81% of 1RM)
reps @ RPE 8 x 2 sets of 5
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
t, no belt GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None

eps @ RPE 6 (67%)

eps @ RPE 7 (71%)
76%). Repeat 8 @ 8 x 2 sets of 8.

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

s ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 7 7 <Generator

Block Type Low Stress

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

Touch n Go bench 0.0 kgs 0 REPS

TOTALS

2 count paused deadlift @ 1" off

0.0 kgs 0 REPS
floor

Competition Bench (1ct pause) 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

 Close grip floor press 0.0 kgs 0 REPS

WEEK 7 T
Deadlift with belt 0.0 kgs 0 REPS

2ct paused bench 0.0 kgs 0 REPS

Squat, no belt 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt

REPS &
1 @ 8, 4 reps @ RPE 9
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

REPS &
1 @ 8, 3 reps @ RPE 9
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

REPS & •1 Rep @ RPE 8

INTENSITY: • 4 reps @ RPE 9

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 1x/wk

NOTES:
GPP

20 sec sprint every 2 min x 14 minutes 1

GPP ARM Work

 5 sets of 12-15 reps @ RPE 8, triceps press dow
NOTES:
5 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 5/5/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench

REPS &
PE 9 1 @ 8, 5 @ 9
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) 2ct paused squat

REPS & •1 Rep @ RPE 8

PE 9
INTENSITY: • 4 reps @ RPE 9

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench

8 REPS & •1 Rep @ RPE 8

9 INTENSITY: • 4 reps @ RPE 9

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk
NOTES: 9 minutes upper back work AMRA
minutes 1x/wk

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2 count paused deadlift @ 1

•4 reps @ RP
REPS & • 4 reps @ RP
5@9
INTENSITY: •4 reps @ RPE

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Close grip floor pres

•6 reps @ RPE
@ RPE 8 REPS &
•6 reps @ RPE
@ RPE 9 INTENSITY:
•6 reps @ RPE

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
nch Squat, no belt

•6 reps @ RPE
@ RPE 8 REPS &
•6 reps @ RPE
@ RPE 9 INTENSITY:
•6 reps @ RPE

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 9 minutes ab work AM

CISE 3 SUPPLEMEN
dlift @ 1" off floor GPP or None

4 reps @ RPE 7
4 reps @ RPE 8
•4 reps @ RPE 9

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
oor press GPP or None

•6 reps @ RPE 7
•6 reps @ RPE 8
•6 reps @ RPE 9
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None

•6 reps @ RPE 7
•6 reps @ RPE 8
•6 reps @ RPE 9

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

s ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 8 8 <Generator

Block Type Specialization

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

Touch n Go bench 0.0 kgs 0 REPS

TOTALS

2 count paused deadlift @ 1" off

0.0 kgs 0 REPS
floor

Competition Bench (1ct pause) 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

 Wide grip bench press 0.0 kgs 0 REPS

WEEK 8 T
Deadlift with belt 0.0 kgs 0 REPS

2ct paused bench 0.0 kgs 0 REPS

Squat, no belt 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
• 4 reps x 2 sets @ 78-82% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 3 reps @ RPE 9 (89% e1RM)
INTENSITY:
• 3 reps x 3 sets @ 84% e1RM

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
• 4 reps x 2 sets @ 78-82% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

 5 sets of 12-15 reps @ RPE 8, triceps press dow
NOTES:
5 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 5/12/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench

% 1RM)
REPS & •1 Rep @ RPE 8 (90-93%)
% e1RM)
INTENSITY: • 75% e1RM x 5 reps x 4 se
1RM (RPE 8-9)

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) 2ct paused squat

% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
% e1RM •2 sets of 4 reps @ 77-82% e1RM (

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
2ct paused bench

% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
1RM (RPE 8-9) •2 sets of 4 reps @ 78-82% e1

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk NOTES: 9 minutes upper back work AMRA

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2 count paused deadlift @ 1
•4 reps @ RPE 7
• 4 reps @ RPE 8
E 8 (90-93%) REPS &
•4 reps @ RPE 9
5 reps x 4 sets INTENSITY:
• -5% from 4 reps @ RPE

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Wide grip bench pres

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
7-82% e1RM (RPE 8-9) •6 reps @ RPE 8 (79%). Repea

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
nch Squat, no belt

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
@ 78-82% e1RM •6 reps @ RPE 8 (79%). Repea

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 9 minutes ab work AM

CISE 3 SUPPLEMEN
dlift @ 1" off floor GPP or None
eps @ RPE 7 (81%)
eps @ RPE 8 (84%)
eps @ RPE 9 (85%)
4 reps @ RPE 9 x 1 set of 4

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
ench press GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
(79%). Repeat 6 @ 8 x 1 set of 6
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
o belt GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
(79%). Repeat 6 @ 8 x 1 set of 6

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

s ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 9 9 <Generator

Block Type Specialization

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

Touch n Go bench 0.0 kgs 0 REPS

TOTALS

2" deficit DL 0.0 kgs 0 REPS

Competition Bench (1ct pause) 0.0 kgs 0 REPS

Pin Squat 0.0 kgs 0 REPS

 Close grip floor press 0.0 kgs 0 REPS

WEEK 9 T
Deadlift with belt 0.0 kgs 0 REPS

Pin bench 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
• 4 reps x 3 sets @ 78-82% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 3 reps @ RPE 9 (89% e1RM)
INTENSITY:
• 3 reps x 4 sets @ 84% e1RM

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
• 4 reps x 3 sets @ 78-82% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 2x/wk

GPP

GPP ARM Work

 3 sets of 12-15 reps @ RPE 8, triceps press dow
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 5/19/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench

% 1RM)
REPS & •1 Rep @ RPE 8 (90-93%)
% e1RM)
INTENSITY: • 75% e1RM x 5 reps x 5 se
1RM (RPE 8-9)

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat

% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
% e1RM •2 sets of 4 reps @ 77-82% e1RM (

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench

% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 4 reps @ RPE 9 (86%)
INTENSITY:
1RM (RPE 8-9) •3 sets of 4 reps @ 78-82% e1

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk NOTES: 7 minutes upper back work AMRA

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2" deficit DL
•4 reps @ RPE 7
• 4 reps @ RPE 8
E 8 (90-93%) REPS &
•4 reps @ RPE 9
5 reps x 5 sets INTENSITY:
• -5% from 4 reps @ RPE

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Close grip floor pres

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
7-82% e1RM (RPE 8-9) •6 reps @ RPE 8 (79%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
2ct paused squat

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (86%) •6 reps @ RPE 7
INTENSITY:
@ 78-82% e1RM •6 reps @ RPE 8 (79%). Repea

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 5 minute ab work AMR

CISE 3 SUPPLEMEN
cit DL GPP or None
eps @ RPE 7 (81%)
eps @ RPE 8 (84%)
eps @ RPE 9 (85%)
4 reps @ RPE 9 x 1 set of 4

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
oor press GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
(79%). Repeat 6 @ 8 x 1 set of 6

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

e ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 10 10 <Generator

Block Type Specialization

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

TOTALS

Touch n Go bench 0.0 kgs 0 REPS

2" deficit DL 0.0 kgs 0 REPS

Competition Bench (1ct pause) 0.0 kgs 0 REPS

Pin Squat 0.0 kgs 0 REPS

WEEK 10 T
Wide grip bench press 0.0 kgs 0 REPS

Deadlift with belt 0.0 kgs 0 REPS

Pin bench 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
• 4 reps x 3 sets @ 78-82% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)
•1 Rep @ RPE 7 (86-89%)
• 1 rep @ RPE 8( 90-93%)
REPS & • 80% e1RM x 4 reps x 1 set
INTENSITY: • 85% e1RM x 3 reps x 2 sets
• 89% e1RM x 2 reps x 2 sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt

• 1 rep @ RPE 8 (90-93% 1RM)

REPS &
• 4 reps @ RPE 9 (86% e1RM)
INTENSITY:
• 4 reps x 3 sets @ 78-82% e1RM (RPE

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 1x/wk

GPP

GPP ARM Work

 3 sets of 12-15 reps @ RPE 8, triceps press dow
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 5/26/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench

% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 3 reps @ RPE 9 (89%)
INTENSITY:
1RM (RPE 8-9) • -5% from 3 reps @ RPE 9 x 2 sets

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat
89%)
93%)
•1 Rep @ RPE 8 (90-93%)
x 1 set REPS &
• 3 reps @ RPE 9 (89%)
x 2 sets INTENSITY:
• 2 sets of 3reps @ 82-85% e1
x 2 sets

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench

% 1RM) •1 Rep @ RPE 8 (90-93%)

REPS &
% e1RM) • 3 reps @ RPE 9 (89%)
INTENSITY:
1RM (RPE 8-9) • 2 sets of 3reps @ 82-85% e1

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk NOTES: 7 minutes upper back work AMRA

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2" deficit DL
•4 reps @ RPE 7
E 8 (90-93%) • 4 reps @ RPE 8
REPS &
RPE 9 (89%) •4 reps @ RPE 9
INTENSITY:
PE 9 x 2 sets of 3 reps • -5% from 4 reps @ RPE

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Wide grip bench pres

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
@ 82-85% e1RM •6 reps @ RPE 8 (79%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
2ct paused squat

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
@ 82-85% e1RM •6 reps @ RPE 8 (79%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 5 minute ab work AMR

CISE 3 SUPPLEMEN
cit DL GPP or None
eps @ RPE 7 (81%)
eps @ RPE 8 (84%)
eps @ RPE 9 (85%)
4 reps @ RPE 9 x 2 sets of 4

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
ench press GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

e ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 11 11 <Generator

Block Type Sports Form

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

Touch n Go bench 0.0 kgs 0 REPS

TOTALS

2" deficit DL 0.0 kgs 0 REPS

Competition Bench (1ct pause) 0.0 kgs 0 REPS

Pin Squat 0.0 kgs 0 REPS

 Close grip floor press 0.0 kgs 0 REPS

WEEK 0 T
Deadlift with belt 0.0 kgs 0 REPS

Pin bench 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
• 75% e1RM x 5 reps x 1 set
INTENSITY:
• 85% e1RM x 3 reps x 3 sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
• 85% e1RM x 3 reps x 1 sets
INTENSITY:
• 89% e1RM x 2 reps x 3 sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt
•1 Rep @ RPE 7.5 (87-90%)
• 1 rep @ RPE 8.5 ( 91-94%)
REPS &
• 75% e1RM x 5 reps x 1 set
INTENSITY:
• 85% e1RM x 3 reps x 3 sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 1x/wk

GPP

GPP ARM Work

 3 sets of 12-15 reps @ RPE 8, triceps press dow
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
nerator Input Date 6/2/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench
7-90%)
1-94%) •1 Rep @ RPE 8 (90-93%)
REPS &
x 1 set • 3 reps @ RPE 9 (89%)
INTENSITY:
x 3 sets • -5% from 3 reps @ RPE 9 x 2 sets

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat
7-90%)
1-94%) •1 Rep @ RPE 8 (90-93%)
REPS &
x 1 sets • 3 reps @ RPE 9 (89%)
INTENSITY:
x 3 sets • 2 sets of 3reps @ 82-85% e1

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
7-90%)
1-94%) •1 Rep @ RPE 8 (90-93%)
REPS &
x 1 set • 3 reps @ RPE 9 (89%)
INTENSITY:
x 3 sets • 3 sets of 3reps @ 82-85% e1

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk NOTES: 5 minutes upper back work AMRA

WEEKLY AU
s press downs 2x/wk
0
ceps curls 2x/wk
E2 EXERCISE
nch 2" deficit DL

•1 Rep @ RPE 8 (9
E 8 (90-93%)
REPS & •4 reps @ RPE 9
RPE 9 (89%)
INTENSITY: • -5% from 4 @ 9 x 2
PE 9 x 2 sets of 3 reps

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Close grip floor pres

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
@ 82-85% e1RM •6 reps @ RPE 8 (79%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
2ct paused squat

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
@ 82-85% e1RM •6 reps @ RPE 8 (79%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: 5 minute ab work AMR

CISE 3 SUPPLEMEN
cit DL GPP or None

p @ RPE 8 (90-93%)
eps @ RPE 9 (86%)
om 4 @ 9 x 2 sets of 4

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
oor press GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

e ab work AMRAP 2x/wk

SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 12 12 <Generator

Block Type Sports Form

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Squat with belt 0.0 kgs 0 REPS

Touch n Go bench 0.0 kgs 0 REPS

TOTALS

2" deficit DL 0.0 kgs 0 REPS

Competition Bench (1ct pause) 0.0 kgs 0 REPS

Pin Squat 0.0 kgs 0 REPS

 Wide grip bench press 0.0 kgs 0 REPS

WEEK 0 T
Deadlift with belt 0.0 kgs 0 REPS

Pin bench 0.0 kgs 0 REPS

2ct paused squat 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

None 0.0 kgs 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Squat with belt
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
REPS & • 85% e1RM x 3 reps x 1 set
INTENSITY: • 89% e1RM x 2 reps x 2 set
• 75% e1RM x 4 reps x 1 sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Competition Bench (1ct pause)

•1 Rep @ RPE 8 (90-93%)

REPS & • 1 rep @ RPE 9 ( 93-96%)
INTENSITY: • 89% e1RM x 2 reps x 3 sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Deadlift with belt
•1 Rep @ RPE 8 (90-93%)
• 1 rep @ RPE 9 ( 93-96%)
REPS & • 85% e1RM x 3 reps x 1 set
INTENSITY: • 89% e1RM x 2 reps x 2 set
• 75% e1RM x 4 reps x 1 sets

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

EXERCISE 1
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 25 min steady state @ RPE 6 1x/wk

GPP

GPP ARM Work

NOTES: None
nerator Input Date 6/9/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
Touch n Go bench
93%)
-96%)
•1 Rep @ RPE 8 (90-93%)
x 1 set REPS &
• 3 reps @ RPE 9 (89%)
x 2 set INTENSITY:
• -5% from 3 reps @ RPE 9 x 2 sets
x 1 sets

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0 kgs
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
ause) Pin Squat

93%)
•1 Rep @ RPE 8 (90-93%)
-96%) REPS &
• 3 reps @ RPE 9 (89%)
x 3 sets INTENSITY:
• 2 sets of 3reps @ 82-85% e1

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Pin bench
93%)
-96%)
•1 Rep @ RPE 8 (90-93%)
x 1 set REPS &
• 3 reps @ RPE 9 (89%)
x 2 set INTENSITY:
• 2 sets of 3reps @ 82-85% e1
x 1 sets

REST PERIODS
work sets 3-5 minute rest between work
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0 kgs
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk NOTES: 5 minutes upper back work AMRA

WEEKLY AU
0
E2 EXERCISE
nch 2" deficit DL

•1 Rep @ RPE 8 (9
E 8 (90-93%)
REPS & •4 reps @ RPE 9
RPE 9 (89%)
INTENSITY: • -5% from 4 @ 9 x 2
PE 9 x 2 sets of 3 reps

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Wide grip bench pres

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
@ 82-85% e1RM •6 reps @ RPE 8 (79%). Repeat

REST PERIODS
etween work sets None
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
2ct paused squat

E 8 (90-93%) •6 reps @ RPE 6

REPS &
RPE 9 (89%) •6 reps @ RPE 7
INTENSITY:
@ 82-85% e1RM •6 reps @ RPE 8 (79%). Repeat

REST PERIODS
etween work sets 2-4 min
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
kgs 0.0 kgs
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

k work AMRAP 2x/wk NOTES: None

CISE 3 SUPPLEMEN
cit DL GPP or None

p @ RPE 8 (90-93%)
eps @ RPE 9 (86%)
om 4 @ 9 x 2 sets of 4

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
0.0 kgs

0 lbs 0
CISE 3 SUPPLEMEN
ench press GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6
GPP or None

None

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS

0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
d squat GPP or None

eps @ RPE 6 (73%)

eps @ RPE 7 (77%)
79%). Repeat 6 @ 8 x 2 sets of 6

GPP or None

2-4 min

RPE INTENSITY NOTES

0.0 kgs

0%

0 REPS
 0.0 kgs

0 lbs 0

CISE 3 SUPPLEMEN
ne None

None

None

None
 RPE INTENSITY NOTES

0.0 kgs

0
 0%

0 REPS

0.0 kgs

0 lbs 0

Work

None
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
GPP or None

GPP or None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 13 13 <Generator

Block Type 0
Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

0 0 LBS 0 REPS

0 0 LBS 0 REPS
TOTALS

0 0 LBS 0 REPS

0 0 LBS 0 REPS

0 0 LBS 0 REPS
 0 0 LBS 0 REPS

WEEK 0 T
0 0 LBS 0 REPS

0 0 LBS 0 REPS

0 0 LBS 0 REPS

0 0 LBS 0 REPS

0 0 LBS 0 REPS

0 0 LBS 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
0

REPS &
0
INTENSITY:

REST PERIODS
0
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0 LBS

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
0

REPS &
0
INTENSITY:

REST PERIODS
0
AND NOTES:

SET WEIGHT REPS RPE

SET 1
Y2

SET 2

SET 3
 SET 4

DA
SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
0

REPS &
0
INTENSITY:

REST PERIODS
0
AND NOTES:

SET WEIGHT REPS RPE

SET 1
3

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0 LBS

WEIGHT 0 lbs 0 lbs

EXERCISE 1
0

REPS &
0.00%
INTENSITY:

REST PERIODS
0.00%
AND NOTES:
 SET WEIGHT REPS RPE

SET 1

DAY 4 SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS

WEIGHT 0 lbs 0 lbs

NOTES: 0.00%
GPP

0
NOTES: 0.00%
nerator Input Date 6/16/2019

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS
 0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

0% 0 LBS

#DIV/0!
1 EXERCISE 2
0

REPS &
0
INTENSITY:

REST PERIODS
0
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0 LBS
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoe WEIGHT 0 lbs
fficientWithout
ColumnHeaders
,2,0)*M29+VLO
OKUP(3,tblRPE
CoefficientWith
outColumnHead
ers,2,0)),0):
1 EXERCISE 2
0

REPS &
0
INTENSITY:

REST PERIODS
0
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS
0 WEIGHT 0 lbs
1 EXERCISE 2
0

REPS &
0.00%
INTENSITY:

REST PERIODS
0.00%
AND NOTES:

INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0 LBS

0 WEIGHT 0 lbs

1 EXERCISE 2
0

REPS &
0.00%
INTENSITY:

REST PERIODS
0.00%
AND NOTES:
INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0 LBS
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0 LBS

0 WEIGHT 0 lbs

NOTES: 0.00%

WEEKLY AU
0
E2 EXERCISE
0

REPS &
0 0
INTENSITY:

REST PERIODS
0 0
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
BS 0 LBS
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
0

REPS &
0 0
INTENSITY:

REST PERIODS
0 0
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3
 SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
BS 0 LBS
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

BS TONNAGE: 0 LBS
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
0

REPS &
0% 0.00%
INTENSITY:

REST PERIODS
0% 0.00%
AND NOTES:

RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2
 SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
BS 0 LBS
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
0

REPS &
0% 0.00%
INTENSITY:

REST PERIODS
0% 0.00%
AND NOTES:
 RPE INTENSITY SET WEIGHT REPS

SET 1

SET 2

SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
BS 0 LBS
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES):: RPE
 AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

BS TONNAGE: 0 LBS

0 lbs 0 WEIGHT 0 lbs

0% NOTES: 0.00%
CISE 3 SUPPLEMEN
0

RPE INTENSITY NOTES

0 LBS

0%

0 REPS
0 LBS

0 lbs 0
CISE 3 SUPPLEMEN
0

RPE INTENSITY NOTES

0 LBS

0%

0 REPS

0 LBS
0 lbs 0
CISE 3 SUPPLEMEN
0

0.00%

0.00%

RPE INTENSITY NOTES

0 LBS

0%

0 REPS
 0 LBS

0 lbs 0

CISE 3 SUPPLEMEN
0

0.00%

0.00%
 RPE INTENSITY NOTES

0 LBS

0
 0%

0 REPS

0 LBS

0 lbs 0

0.00%
SUPPLEMENT
0

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SUPPLEMENT
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NOTES