Squat
1RM 100
TM 90
Rounding 2.5
PHASE 1
LB SQUAT RINGS LB SQUAT RINGS
% Weight Sets Reps A. 40 Chin Ups % Weight Sets Reps A. 40 Chin Ups
Rows + Tricep
40% 35 1 5 40% 35 1 5
Rows + Tricep. Extensions Extensions
50% 45 1 5 B. 403x8-12
Ring Dips 50% 45 1 5 B. 403x8-12
Ring Dip
60% 55 1 3 60% 55 1 3
65% 57.5 1 5 65% 57.5 1 5
75% 67.5 1 5 75% 67.5 1 5
85% 77.5 1 5+ 85% 77.5 1 5+
65% 57.5 5 5 65% 57.5 5 5
Back Extensions Push ups + Bicep Curls 3x8- DB RDL Push ups + Bicep C
4 10+10 12 4 8-12 3x8-12
OHP + Face Pulls DB Press + Face Pulls
3 6-10 3 8-12
PASHE 2
RINGS LB SQUAT RINGS LB SQUAT
A. 40 Chin Ups % Weight Sets Reps A. 40 Chin Ups % Weight Sets
Rows + Tricep. Rows + Tricep.
40% 35 1 5 40% 35 1
Extensions Extensions
B. 403x8-12
Ring Dips 50% 45 1 5 B. 403x8-12
Ring Dips 50% 45 1
60% 55 1 3 60% 55 1
70% 62.5 1 3 70% 62.5 1
80% 72.5 1 3 80% 72.5 1
90% 80 1 3+ 90% 80 1
70% 62.5 5 5 70% 62.5 5
Push ups + Bicep Curls Back Extensions Push ups + Bicep DB RDL
3x8-12 4 10+10 Curls 3x8-12 4
OHP + Face Pulls DB Press + Face Pulls
3 6-10 3
PASHE 3
LB SQUAT RINGS LB SQUAT RINGS
Reps A. 40 Chin Ups % Weight Sets Reps A. 40 Chin Ups
Rows + Tricep. Rows + Tricep.
5 40% 35 1 5
Extensions Extensions
5 B. 403x8-12
Ring Dips 50% 45 1 5 B. 403x8-12
Ring Dips
3 60% 55 1 3
3 75% 67.5 1 5
3 85% 77.5 1 3
3+ 95% 85 1 1+
5 75% 67.5 5 5
DB RDL Push ups + Bicep Back Extensions Push ups + Bicep
8-12 Curls 3x8-12 4 10+10 Curls 3x8-12
ss + Face Pulls OHP + Face Pulls
8-12 3 6-10
PASHE 3
LB SQUAT RINGS
% Weight Sets Reps A. 40 Chin Ups
40% 35 1 5
Rows + Tricep. Extensions
50% 45 1 5 B. 403x8-12
Ring Dips
60% 55 1 3
75% 67.5 1 5
85% 77.5 1 3
95% 85 1 1+
75% 67.5 5 5
DB RDL Push ups + Bicep Curls
4 8-12 3x8-12
DB Press + Face Pulls
3 8-12
PR SH
Squat 1 2 3 4 5 6
Rep max 0 0 0 0 0 0
E1RM 0 0.00 0.00 0.00 0.00 0.00
For each lift, fill in your xRM in the white boxes
The line under will show your Estimated 1RM
PR SHEET
7 8 9 10 11 12 13
0 0 0 0 0 0 0
0.00 0.00 0.00 0.00 0.00 0.00 0.00
14 15 Squat
0 0 Rep max
0.00 0.00 E1RM
