[go: up one dir, main page]
Scribd
Upload
9 views195 pages

699286535-SBS-Linear-Progression - копия

The document outlines a structured workout plan including main lifts and auxiliary exercises with their respective maxes and percentages for training intensity. It provides a weekly schedule detailing the percentage of maxes for various lifts over a four-week period. Additionally, it includes metrics for tracking performance and adjustments based on completed sets and intensity targets.

Uploaded by

riccardo.lakhi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
9 views195 pages

699286535-SBS-Linear-Progression - копия

The document outlines a structured workout plan including main lifts and auxiliary exercises with their respective maxes and percentages for training intensity. It provides a weekly schedule detailing the percentage of maxes for various lifts over a four-week period. Additionally, it includes metrics for tracking performance and adjustments based on completed sets and intensity targets.

Uploaded by

riccardo.lakhi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 195

Rounding Make a copy (for google drive; recommended) or download this spreadsheet

2.5

Main Lifts Maxes Single @8 percentage


Squat 80 90%
Bench Press 100 90%
Primary stance Deadlift 85 90%
OHP 50 90%

Variations: Note - if y Maxes


Squat auxiliary 1 Leg Press 200 90%
Squat auxiliary 2 Squat 80 90%
Bench auxiliary 1 Close Grip Bench 80 90%
Bench auxiliary 2 DB Bench 70 90%
Deadlift auxiliary Trap Bar Deadlift 60 90%
OHP auxiliary Push Press 50 90%
Back Exercise 1 T-bar rows 60 90%
Back Exercise 2 Barbell rows 35 90%
Back Exercise 3 DB rows 60 90%

50.0% 52.5% 55.0% 57.5%


Squat 20 18 16 15
Bench Press 20 18 16 15
Deadlift 20 18 16 15
OHP 20 18 16 15
Leg Press 20 18 16 15
Squat 20 18 16 15
Close Grip Bench 20 18 16 15
DB Bench 20 18 16 15
Trap Bar Deadlift 20 18 16 15
Push Press 20 18 16 15
T-bar rows 20 18 16 15
Barbell rows 20 18 16 15
DB rows 20 18 16 15

50.0% 52.5% 55.0% 57.5%


Squat 0 0 0 0
Bench Press 0 0 0 0
Deadlift 0 0 0 0
OHP 0 0 0 0
Leg Press 0 0 0 0
Squat 0 0 0 0
Close Grip Bench 0 0 0 0
DB Bench 0 0 0 0
Trap Bar Deadlift 0 0 0 0
Push Press 0 0 0 0
T-bar rows 0 0 0 0
Barbell rows 0 0 0 0
DB rows 0 0 0 0

Week 1 2 3 4
Squat 87.5% 87.5% 87.5% 87.5%
Bench Press 87.5% 87.5% 87.5% 87.5%
Deadlift 87.5% 87.5% 87.5% 87.5%
OHP 87.5% 87.5% 87.5% 87.5%
Leg Press 82.5% 82.5% 82.5% 82.5%
Squat 75.0% 75.0% 75.0% 75.0%
Close Grip Bench 82.5% 82.5% 82.5% 82.5%
DB Bench 75.0% 75.0% 75.0% 75.0%
Trap Bar Deadlift 75.0% 75.0% 75.0% 75.0%
Push Press 75.0% 75.0% 75.0% 75.0%
T-bar rows 75.0% 75.0% 75.0% 75.0%
Barbell rows 75.0% 75.0% 75.0% 75.0%
DB rows 75.0% 75.0% 75.0% 75.0%

Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs
ended) or download this spreadsheet (for other spreadsheet programs). Do not request editing access

Sets 2+ fewer sets completed


Squat 4 -5.00%
Bench Press 5 -5.00%
Deadlift 4 -5.00%
OHP 3 -5.00%
Leg Press 4 -5.00%
Squat 3 -5.00%
Close Grip Bench 3 -5.00%
DB Bench 4 -5.00%
Trap Bar Deadlift 3 -5.00%
Push Press 3 -5.00%
T-bar rows 4 -5.00%
Barbell rows 4 -5.00%
DB rows 4 -5.00%

60.0% 62.5% 65.0%


14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12
14 13 12

L
60.0% 62.5% 65.0%
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

5 6 7
87.5% 87.5% 87.5%
87.5% 87.5% 87.5%
87.5% 87.5% 87.5%
87.5% 87.5% 87.5%
82.5% 82.5% 82.5%
75.0% 75.0% 75.0%
82.5% 82.5% 82.5%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
dsheet programs). Do not request editing access

When above or below RIR target


1 fewer set completed or last set below RIR target Set target completed; last at RIR target
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%
-2.00% 0.00%

Rep target
67.5% 70.0%
11 10
11 10
11 10
11 10
11 10
11 10
11 10
11 10
11 10
11 10
11 10
11 10
11 10

Last set RIR target


67.5% 70.0%
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

Intensity
8 9
87.5% 87.5%
87.5% 87.5%
87.5% 87.5%
87.5% 87.5%
82.5% 82.5%
75.0% 75.0%
82.5% 82.5%
75.0% 75.0%
75.0% 75.0%
75.0% 75.0%
75.0% 75.0%
75.0% 75.0%
75.0% 75.0%
r below RIR target
1 above RIR target 2 above RIR target 3 above RIR target 4 above RIR target 5 above RIR target
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%
1.00% 3.00% 5.00% 5.00% 5.00%

rget
72.5% 75.0% 77.5% 80.0% 82.5%
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5
9 8 7 6 5

IR target
72.5% 75.0% 77.5% 80.0% 82.5%
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

sity
10 11 12 13 14
87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5%
82.5% 82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0% 75.0%
82.5% 82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0%
85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1
4 3 2 2 1 1 1

85.0% 87.5% 90.0% 92.5% 95.0% 97.5% 100.0%


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 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

15 16 17 18 19 20 21
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
82.5% 82.5% 82.5% 82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
82.5% 82.5% 82.5% 82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
Week
Lift Intensity Reps per set Last set RIR Sets
Squat 87.5% 3 0 4
Bench Press 87.5% 3 0 5
Deadlift 87.5% 3 0 4
OHP 87.5% 3 0 3

Intensity Reps per set Last set RIR Sets


Leg Press 82.5% 5 0 4
Squat 75.0% 8 0 3
Close Grip Bench 82.5% 5 0 3
DB Bench 75.0% 8 0 4
Trap Bar Deadlift 75.0% 8 0 3
Push Press 75.0% 8 0 3
T-bar rows 75.0% 8 0 4
Barbell rows 75.0% 8 0 4
DB rows 75.0% 8 0 4
1
2+ fewer sets completed 1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%

2+ fewer sets completed 1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
2
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
3
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
4
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
6
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
7
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
8
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
9
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
10
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
11
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
12
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
13
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
14
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
15
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
16
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
17
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
18
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
19
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
20
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
21
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
5 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
4 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR target
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%

3 above RIR targe4 above RIR targe5 above RIR target


5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
Week 1
Weight Reps per set Last set RIR target Set goal
Squat TM 80 single @8
Squat 70 3 0 4
Bench Press TM 100 single @8
Bench Press 87.5 3 0 5
Deadlift TM 85 single @8
Deadlift 75 3 0 4
OHP TM 50 single @8
OHP 45 3 0 3
Leg Press TM 200 single @8
Leg Press 165 5 0 4
Squat TM 80 single @8
Squat 60 8 0 3
Close Grip Bench TM 80 single @8
Close Grip Bench 65 5 0 3
DB Bench TM 70 single @8
DB Bench 52.5 8 0 4
Trap Bar Deadlift TM 60 single @8
Trap Bar Deadlift 45 8 0 3
Push Press TM 50 single @8
Push Press 37.5 8 0 3
T-bar rows TM 60 single @8
T-bar rows 45 8 0 4
Barbell rows TM 35 single @8
Barbell rows 27.5 8 0 4
DB rows TM 60 single @8
DB rows 45 8 0 4
Week 2
Sets completed RIR on last set Video Notes Weight Reps per set
80 single @8
70 3
100 single @8
87.5 3
85 single @8
75 3
50 single @8
45 3
200 single @8
165 5
80 single @8
60 8
80 single @8
65 5
70 single @8
52.5 8
60 single @8
45 8
50 single @8
37.5 8
60 single @8
45 8
35 single @8
27.5 8
60 single @8
45 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 4

0 5

0 4

0 3

0 4

0 3

0 3

0 4

0 3

0 3

0 4

0 4

0 4
Week 3
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 4
Video Notes Weight Reps per set Last set RIR target Set goal
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 5
Sets completed RIR on last set Video Notes Weight Reps per set
80 single @8
70 3
100 single @8
87.5 3
85 single @8
75 3
50 single @8
45 3
200 single @8
165 5
80 single @8
60 8
80 single @8
65 5
70 single @8
52.5 8
60 single @8
45 8
50 single @8
37.5 8
60 single @8
45 8
35 single @8
27.5 8
60 single @8
45 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 4

0 5

0 4

0 3

0 4

0 3

0 3

0 4

0 3

0 3

0 4

0 4

0 4
Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 7
Video Notes Weight Reps per set Last set RIR target Set goal
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 8
Sets completed RIR on last set Video Notes Weight Reps per set
80 single @8
70 3
100 single @8
87.5 3
85 single @8
75 3
50 single @8
45 3
200 single @8
165 5
80 single @8
60 8
80 single @8
65 5
70 single @8
52.5 8
60 single @8
45 8
50 single @8
37.5 8
60 single @8
45 8
35 single @8
27.5 8
60 single @8
45 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 4

0 5

0 4

0 3

0 4

0 3

0 3

0 4

0 3

0 3

0 4

0 4

0 4
Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 10
Video Notes Weight Reps per set Last set RIR target Set goal
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 11
Sets completed RIR on last set Video Notes Weight Reps per set
80 single @8
70 3
100 single @8
87.5 3
85 single @8
75 3
50 single @8
45 3
200 single @8
165 5
80 single @8
60 8
80 single @8
65 5
70 single @8
52.5 8
60 single @8
45 8
50 single @8
37.5 8
60 single @8
45 8
35 single @8
27.5 8
60 single @8
45 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 4

0 5

0 4

0 3

0 4

0 3

0 3

0 4

0 3

0 3

0 4

0 4

0 4
Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 13
Video Notes Weight Reps per set Last set RIR target Set goal
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 14
Sets completed RIR on last set Video Notes Weight Reps per set
80 single @8
70 3
100 single @8
87.5 3
85 single @8
75 3
50 single @8
45 3
200 single @8
165 5
80 single @8
60 8
80 single @8
65 5
70 single @8
52.5 8
60 single @8
45 8
50 single @8
37.5 8
60 single @8
45 8
35 single @8
27.5 8
60 single @8
45 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 4

0 5

0 4

0 3

0 4

0 3

0 3

0 4

0 3

0 3

0 4

0 4

0 4
Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 16
Video Notes Weight Reps per set Last set RIR target Set goal
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 17
Sets completed RIR on last set Video Notes Weight Reps per set
80 single @8
70 3
100 single @8
87.5 3
85 single @8
75 3
50 single @8
45 3
200 single @8
165 5
80 single @8
60 8
80 single @8
65 5
70 single @8
52.5 8
60 single @8
45 8
50 single @8
37.5 8
60 single @8
45 8
35 single @8
27.5 8
60 single @8
45 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 4

0 5

0 4

0 3

0 4

0 3

0 3

0 4

0 3

0 3

0 4

0 4

0 4
Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 19
Video Notes Weight Reps per set Last set RIR target Set goal
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Week 20
Sets completed RIR on last set Video Notes Weight Reps per set
80 single @8
70 3
100 single @8
87.5 3
85 single @8
75 3
50 single @8
45 3
200 single @8
165 5
80 single @8
60 8
80 single @8
65 5
70 single @8
52.5 8
60 single @8
45 8
50 single @8
37.5 8
60 single @8
45 8
35 single @8
27.5 8
60 single @8
45 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 4

0 5

0 4

0 3

0 4

0 3

0 3

0 4

0 3

0 3

0 4

0 4

0 4
Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
80 single @8
70 3 0 4
100 single @8
87.5 3 0 5
85 single @8
75 3 0 4
50 single @8
45 3 0 3
200 single @8
165 5 0 4
80 single @8
60 8 0 3
80 single @8
65 5 0 3
70 single @8
52.5 8 0 4
60 single @8
45 8 0 3
50 single @8
37.5 8 0 3
60 single @8
45 8 0 4
35 single @8
27.5 8 0 4
60 single @8
45 8 0 4
Video Notes
#REF! 0 0

#REF! 0 0

#REF! 0 0
#REF! 0 0

#REF! 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

0 0 0 0

0 0 0 0
0 0 0 0

0 0 0 0
Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 70 3 0 4
OHP 45 3 0 3
Trap Bar Deadlift 45 8 0 3
DB Bench 52.5 8 0 4
DB rows 45 8 0 4
Accessories

Day 2
Bench Press 87.5 3 0 5
Leg Press 165 5 0 4
Push Press 37.5 8 0 3
T-bar rows 45 8 0 4
Accessories

Day 3
Deadlift 75 3 0 4
Close Grip Bench 65 5 0 3
Squat 60 8 0 3
Barbell rows 27.5 8 0 4
Accessories
Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
45 3 0 3
45 8 0 3
52.5 8 0 4
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
60 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 70 3 0 4 3 1
DB Bench 52.5 8 0 4 0
Trap Bar Deadlift 45 8 0 3 3 4
Barbell rows 27.5 8 0 4 0
Accessories

Day 2
Bench Press 87.5 3 0 5 3 1
Leg Press 165 5 0 4 3 5
Push Press 37.5 8 0 3 0
Accessories

Day 3
Deadlift 75 3 0 4 3 2
Close Grip Bench 65 5 0 3 1
DB rows 45 8 0 4 1
Accessories

Day 4
OHP 45 3 0 3 0
Squat 60 8 0 3 3 2
T-bar rows 45 8 0 4 2
Accessories
Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

67.5 3 0 4 3 1
50 8 0 4 3 1
47.5 8 0 3 3 3
25 8 0 4 2 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

82.5 3 0 5 3 3
162.5 5 0 4 3 5
35 8 0 3 1 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

72.5 3 0 4 2 0
62.5 5 0 3 3 0
42.5 8 0 4 3 1

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3 3 0
62.5 8 0 3 3 0
42.5 8 0 4 3 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

67.5 3 0 4
50 8 0 4
50 8 0 3
22.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

80 3 0 5
157.5 5 0 4
35 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

70 3 0 4
62.5 5 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

42.5 3 0 3
62.5 8 0 3
42.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 70 3 0 4
Push Press 37.5 8 0 3
T-bar rows 45 8 0 4
Accessories

Day 2
Bench Press 87.5 3 0 5
Leg Press 165 5 0 4
Accessories

Day 3
Deadlift 75 3 0 4
Close Grip Bench 65 5 0 3
DB rows 45 8 0 4
Accessories

Day 4
OHP 45 3 0 3
Squat 60 8 0 3
Accessories

Day 5
DB Bench 52.5 8 0 4
Trap Bar Deadlift 45 8 0 3
Barbell rows 27.5 8 0 4
Accessories
Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
37.5 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
65 5 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
60 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52.5 8 0 4
45 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 70 3 0 4
DB Bench 52.5 8 0 4
Accessories

Day 2
Trap Bar Deadlift 45 8 0 3
DB rows 45 8 0 4
Accessories

Day 3
Bench Press 87.5 3 0 5
Leg Press 165 5 0 4
Accessories

Day 4
Deadlift 75 3 0 4
Push Press 37.5 8 0 3
Barbell rows 27.5 8 0 4
Accessories

Day 5
Squat 60 8 0 3
Close Grip Bench 65 5 0 3
Accessories

Day 6
OHP 45 3 0 3
T-bar rows 45 8 0 4
Accessories
Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

70 3 0 4
52.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 8 0 3
45 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

87.5 3 0 5
165 5 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

75 3 0 4
37.5 8 0 3
27.5 8 0 4

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

60 8 0 3
65 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

45 3 0 3
45 8 0 4
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

You might also like