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Strength Training Spreadsheet Guide

1. The document provides a strength training program template with max lifts, sets, reps, and percentages for primary lifts, variations, and back/pull exercises. 2. It includes guidelines for adjusting sets per week based on being above or below the set range and increasing or decreasing lifts by 2-5% depending on progress. 3. Rep ranges and RIR (reps in reserve) cutoffs are provided for each lift across a range of percentages from 50-100% of max.

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rosa melano
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58 views2 pages

Strength Training Spreadsheet Guide

1. The document provides a strength training program template with max lifts, sets, reps, and percentages for primary lifts, variations, and back/pull exercises. 2. It includes guidelines for adjusting sets per week based on being above or below the set range and increasing or decreasing lifts by 2-5% depending on progress. 3. Rep ranges and RIR (reps in reserve) cutoffs are provided for each lift across a range of percentages from 50-100% of max.

Uploaded by

rosa melano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Rounding Make a copy (for google drive; recommended) or download this spreadsheet (for other spreadsheet programs).

or other spreadsheet programs). Do not request editing access


2.5

Main Lifts Maxes Single @8 percentage Sets per week When above or below set range
Squat 180 90% Lower threshold Upper threshold Increases Decreases
Bench Press 120 90% Squat 4 6 2% -5%
Primary stance Deadlift 217 90% Bench Press 4 6 2% -5%
Low incline bench press 70 90% Deadlift 4 6 2% -5%
Low incline bench press 4 6 2% -5%
Variations: Note - if you don't know
Maxes
your max, you can estimate it. Hack
WhenSquat
in doubt, estimate
4 low to start with6 2% -5%
Squat auxiliary 1 Hack Squat 230 90% Squat With Slow Eccentric 4 6 2% -5%
Squat auxiliary 2 Squat With Slow Eccentric 90% Close Grip Bench 4 6 2% -5%
Bench auxiliary 1 Close Grip Bench 117 90% Bench With Slow Eccentric 4 6 2% -5%
Bench auxiliary 2 Bench With Slow Eccentric 115 90% Deficit Stiff Leg Deadlift 4 6 2% -5%
Deadlift auxiliary Deficit Stiff Leg Deadlift 90% DB OHP 4 6 2% -5%
OHP auxiliary DB OHP 90%

Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs

Reps at a given percent


50.0% 52.5% 55.0% 57.5% 60.0% 62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
Squat 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Bench Press 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Deadlift 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Low incline bench press 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Hack Squat 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Squat With Slow Eccentric 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Close Grip Bench 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Bench With Slow Eccentric 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
Deficit Stiff Leg Deadlift 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1
DB OHP 8 8 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 1 1 1

RIR cutoffs
50.0% 52.5% 55.0% 57.5% 60.0% 62.5% 65.0% 67.5% 70.0% 72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
Squat 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Bench Press 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Deadlift 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Low incline bench press 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Hack Squat 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Squat With Slow Eccentric 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Close Grip Bench 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Bench With Slow Eccentric 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
Deficit Stiff Leg Deadlift 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0
DB OHP 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 1 1 1 0 0

Intensity
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21
Squat 70.0% 75.0% 80.0% 72.5% 77.5% 82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
Bench Press 70.0% 75.0% 80.0% 72.5% 77.5% 82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
Deadlift 70.0% 75.0% 80.0% 72.5% 77.5% 82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
Low incline bench press 70.0% 75.0% 80.0% 72.5% 77.5% 82.5% 60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
Hack Squat 60.0% 65.0% 70.0% 62.5% 67.5% 72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
Squat With Slow Eccentric 60.0% 65.0% 70.0% 62.5% 67.5% 72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
Close Grip Bench 60.0% 65.0% 70.0% 62.5% 67.5% 72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
Bench With Slow Eccentric 60.0% 65.0% 70.0% 62.5% 67.5% 72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
Deficit Stiff Leg Deadlift 60.0% 65.0% 70.0% 62.5% 67.5% 72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
DB OHP 60.0% 65.0% 70.0% 62.5% 67.5% 72.5% 50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0% 50.0%

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