SBS Strength Program LF
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Your mumSBS Strength Program LF
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Your mumRounding Make a copy (for google drive; recommended) or download this spreadsheet (for other spr
2.5
Main Lifts Maxes Single @8 percentage Sets per week
Squat 490 90% Lower threshold
Bench Press 325 90% Squat 4
Primary stance Deadlift 525 90% Bench Press 4
OHP 200 90% Deadlift 4
OHP 4
Variations: Note - Maxes Front Squat 4
Squat auxiliary 1 Front Squat 420 90% Paused Squat 4
Squat auxiliary 2 Paused Squat 460 90% Close Grip Bench 4
Bench auxiliary 1 Close Grip Bench 310 90% Incline Press 4
Bench auxiliary 2 Incline Press 280 90% Sumo Deadlift 4
Deadlift auxiliary Sumo Deadlift 500 90% Push Press 4
OHP auxiliary Push Press 245 90%
Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs
50.0% 52.5% 55.0% 57.5% 60.0% 62.5%
Squat 8 8 8 8 7 7
Bench Press 8 8 8 8 7 7
Deadlift 8 8 8 8 7 7
OHP 8 8 8 8 7 7
Front Squat 8 8 8 8 7 7
Paused Squat 8 8 8 8 7 7
Close Grip Bench 8 8 8 8 7 7
Incline Press 8 8 8 8 7 7
Sumo Deadlift 8 8 8 8 7 7
Push Press 8 8 8 8 7 7
50.0% 52.5% 55.0% 57.5% 60.0% 62.5%
Squat 5 5 5 5 4 4
Bench Press 5 5 5 5 4 4
Deadlift 5 5 5 5 4 4
OHP 5 5 5 5 4 4
Front Squat 5 5 5 5 4 4
Paused Squat 5 5 5 5 4 4
Close Grip Bench 5 5 5 5 4 4
Incline Press 5 5 5 5 4 4
Sumo Deadlift 5 5 5 5 4 4
Push Press 5 5 5 5 4 4
Week 1 2 3 4 5 6
Squat 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
Bench Press 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
Deadlift 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
OHP 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
Front Squat 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Paused Squat 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Close Grip Bench 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Incline Press 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Sumo Deadlift 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Push Press 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
preadsheet (for other spreadsheet programs). Do not request editing access
Sets per week When above or below set range
Upper threshold Increases Decreases
6 2% -5%
6 2% -5%
6 2% -5%
6 2% -5%
6 2% -5%
6 2% -5%
6 2% -5%
6 2% -5%
6 2% -5%
6 2% -5%
Reps at a given percent
65.0% 67.5% 70.0% 72.5% 75.0% 77.5% 80.0% 82.5% 85.0%
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
6 6 5 5 4 4 3 3 2
RIR cutoffs
65.0% 67.5% 70.0% 72.5% 75.0% 77.5% 80.0% 82.5% 85.0%
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
4 4 3 3 3 3 2 2 2
Intensity
7 8 9 10 11 12 13 14 15
60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0%
60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0%
60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0%
60.0% 75.0% 80.0% 85.0% 77.5% 82.5% 87.5% 60.0% 80.0%
50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0%
50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0%
50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0%
50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0%
50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0%
50.0% 65.0% 70.0% 75.0% 67.5% 72.5% 77.5% 50.0% 70.0%
87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
2 1 1 1 1 1
87.5% 90.0% 92.5% 95.0% 97.5% 100.0%
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
2 1 1 1 0 0
16 17 18 19 20 21
85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
85.0% 90.0% 85.0% 90.0% 95.0% 60.0%
75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
75.0% 80.0% 75.0% 80.0% 85.0% 50.0%
Week 1
Sets per week When above or below set rang
Lift Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
Squat 70.0% 5 3 4 6 2%
Bench Press 70.0% 5 3 4 6 2%
Deadlift 70.0% 5 3 4 6 2%
OHP 70.0% 5 3 4 6 2%
0 Sets per week When above or below set rang
Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
Front Squat 60.0% 7 4 4 6 2%
Paused Squat 60.0% 7 4 4 6 2%
Close Grip Ben 60.0% 7 4 4 6 2%
Incline Press 60.0% 7 4 4 6 2%
Sumo Deadlift 60.0% 7 4 4 6 2%
Push Press 60.0% 7 4 4 6 2%
2
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
3
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
4
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 62.5% 7 4 4 6 2%
-5% 62.5% 7 4 4 6 2%
-5% 62.5% 7 4 4 6 2%
-5% 62.5% 7 4 4 6 2%
-5% 62.5% 7 4 4 6 2%
-5% 62.5% 7 4 4 6 2%
5
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
6
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 82.5% 3 2 4 6 2%
-5% 82.5% 3 2 4 6 2%
-5% 82.5% 3 2 4 6 2%
-5% 82.5% 3 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
7
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
8
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
-5% 65.0% 6 4 4 6 2%
9
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
10
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
11
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
-5% 67.5% 6 4 4 6 2%
12
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 82.5% 3 2 4 6 2%
-5% 82.5% 3 2 4 6 2%
-5% 82.5% 3 2 4 6 2%
-5% 82.5% 3 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
-5% 72.5% 5 3 4 6 2%
13
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 87.5% 2 2 4 6 2%
-5% 87.5% 2 2 4 6 2%
-5% 87.5% 2 2 4 6 2%
-5% 87.5% 2 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
-5% 77.5% 4 3 4 6 2%
14
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
15
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
-5% 70.0% 5 3 4 6 2%
16
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
17
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 90.0% 1 1 4 6 2%
-5% 90.0% 1 1 4 6 2%
-5% 90.0% 1 1 4 6 2%
-5% 90.0% 1 1 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
18
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
-5% 75.0% 4 3 4 6 2%
19
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 90.0% 1 1 4 6 2%
-5% 90.0% 1 1 4 6 2%
-5% 90.0% 1 1 4 6 2%
-5% 90.0% 1 1 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
-5% 80.0% 3 2 4 6 2%
20
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 95.0% 1 1 4 6 2%
-5% 95.0% 1 1 4 6 2%
-5% 95.0% 1 1 4 6 2%
-5% 95.0% 1 1 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
-5% 85.0% 2 2 4 6 2%
21
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
-5% 60.0% 7 4 4 6 2%
hen above or below set rang Sets per week When above or below set rang
Decreases Intensity Reps per set RIR Cutoff Lower thresholUpper thresholIncreases
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
-5% 50.0% 8 5 4 6 2%
hen above or below set rang
Decreases
-5%
-5%
-5%
-5%
hen above or below set rang
Decreases
-5%
-5%
-5%
-5%
-5%
-5%
Week 1
Weight Reps RIR cutoff Set goal Sets completed
Squat TM 490 single @8
Squat 342.5 5 3 4-6
Bench Press TM 325 single @8
Bench Press 227.5 5 3 4-6
Deadlift TM 525 single @8
Deadlift 367.5 5 3 4-6
OHP TM 200 single @8
OHP 140 5 3 4-6
Front Squat TM 420 single @8
Front Squat 252.5 7 4 4-6
Paused Squat TM 460 single @8
Paused Squat 275 7 4 4-6
Close Grip Bench TM 310 single @8
Close Grip Bench 185 7 4 4-6
Incline Press TM 280 single @8
Incline Press 167.5 7 4 4-6
Sumo Deadlift TM 500 single @8
Sumo Deadlift 300 7 4 4-6
Push Press TM 245 single @8
Push Press 147.5 7 4 4-6
Week 2
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
367.5 4 3 4-6
325 single @8
245 4 3 4-6
525 single @8
395 4 3 4-6
200 single @8
150 4 3 4-6
420 single @8
272.5 6 4 4-6
460 single @8
300 6 4 4-6
310 single @8
202.5 6 4 4-6
280 single @8
182.5 6 4 4-6
500 single @8
325 6 4 4-6
245 single @8
160 6 4 4-6
Week 3
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
392.5 3 2 4-6
325 single @8
260 3 2 4-6
525 single @8
420 3 2 4-6
200 single @8
160 3 2 4-6
420 single @8
295 5 3 4-6
460 single @8
322.5 5 3 4-6
310 single @8
217.5 5 3 4-6
280 single @8
195 5 3 4-6
500 single @8
350 5 3 4-6
245 single @8
172.5 5 3 4-6
Week 4
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
355 5 3 4-6
325 single @8
235 5 3 4-6
525 single @8
380 5 3 4-6
200 single @8
145 5 3 4-6
420 single @8
262.5 7 4 4-6
460 single @8
287.5 7 4 4-6
310 single @8
195 7 4 4-6
280 single @8
175 7 4 4-6
500 single @8
312.5 7 4 4-6
245 single @8
152.5 7 4 4-6
Week 5
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
380 4 3 4-6
325 single @8
252.5 4 3 4-6
525 single @8
407.5 4 3 4-6
200 single @8
155 4 3 4-6
420 single @8
282.5 6 4 4-6
460 single @8
310 6 4 4-6
310 single @8
210 6 4 4-6
280 single @8
190 6 4 4-6
500 single @8
337.5 6 4 4-6
245 single @8
165 6 4 4-6
Week 6
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
405 3 2 4-6
325 single @8
267.5 3 2 4-6
525 single @8
432.5 3 2 4-6
200 single @8
165 3 2 4-6
420 single @8
305 5 3 4-6
460 single @8
332.5 5 3 4-6
310 single @8
225 5 3 4-6
280 single @8
202.5 5 3 4-6
500 single @8
362.5 5 3 4-6
245 single @8
177.5 5 3 4-6
Week 7
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
295 7 4 4-6
325 single @8
195 7 4 4-6
525 single @8
315 7 4 4-6
200 single @8
120 7 4 4-6
420 single @8
210 8 5 4-6
460 single @8
230 8 5 4-6
310 single @8
155 8 5 4-6
280 single @8
140 8 5 4-6
500 single @8
250 8 5 4-6
245 single @8
122.5 8 5 4-6
Week 8
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
367.5 4 3 4-6
325 single @8
245 4 3 4-6
525 single @8
395 4 3 4-6
200 single @8
150 4 3 4-6
420 single @8
272.5 6 4 4-6
460 single @8
300 6 4 4-6
310 single @8
202.5 6 4 4-6
280 single @8
182.5 6 4 4-6
500 single @8
325 6 4 4-6
245 single @8
160 6 4 4-6
Week 9
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
392.5 3 2 4-6
325 single @8
260 3 2 4-6
525 single @8
420 3 2 4-6
200 single @8
160 3 2 4-6
420 single @8
295 5 3 4-6
460 single @8
322.5 5 3 4-6
310 single @8
217.5 5 3 4-6
280 single @8
195 5 3 4-6
500 single @8
350 5 3 4-6
245 single @8
172.5 5 3 4-6
Week 10
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
417.5 2 2 4-6
325 single @8
277.5 2 2 4-6
525 single @8
447.5 2 2 4-6
200 single @8
170 2 2 4-6
420 single @8
315 4 3 4-6
460 single @8
345 4 3 4-6
310 single @8
232.5 4 3 4-6
280 single @8
210 4 3 4-6
500 single @8
375 4 3 4-6
245 single @8
185 4 3 4-6
Week 11
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
380 4 3 4-6
325 single @8
252.5 4 3 4-6
525 single @8
407.5 4 3 4-6
200 single @8
155 4 3 4-6
420 single @8
282.5 6 4 4-6
460 single @8
310 6 4 4-6
310 single @8
210 6 4 4-6
280 single @8
190 6 4 4-6
500 single @8
337.5 6 4 4-6
245 single @8
165 6 4 4-6
Week 12
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
405 3 2 4-6
325 single @8
267.5 3 2 4-6
525 single @8
432.5 3 2 4-6
200 single @8
165 3 2 4-6
420 single @8
305 5 3 4-6
460 single @8
332.5 5 3 4-6
310 single @8
225 5 3 4-6
280 single @8
202.5 5 3 4-6
500 single @8
362.5 5 3 4-6
245 single @8
177.5 5 3 4-6
Week 13
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
430 2 2 4-6
325 single @8
285 2 2 4-6
525 single @8
460 2 2 4-6
200 single @8
175 2 2 4-6
420 single @8
325 4 3 4-6
460 single @8
357.5 4 3 4-6
310 single @8
240 4 3 4-6
280 single @8
217.5 4 3 4-6
500 single @8
387.5 4 3 4-6
245 single @8
190 4 3 4-6
Week 14
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
295 7 4 4-6
325 single @8
195 7 4 4-6
525 single @8
315 7 4 4-6
200 single @8
120 7 4 4-6
420 single @8
210 8 5 4-6
460 single @8
230 8 5 4-6
310 single @8
155 8 5 4-6
280 single @8
140 8 5 4-6
500 single @8
250 8 5 4-6
245 single @8
122.5 8 5 4-6
Week 15
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
392.5 3 2 4-6
325 single @8
260 3 2 4-6
525 single @8
420 3 2 4-6
200 single @8
160 3 2 4-6
420 single @8
295 5 3 4-6
460 single @8
322.5 5 3 4-6
310 single @8
217.5 5 3 4-6
280 single @8
195 5 3 4-6
500 single @8
350 5 3 4-6
245 single @8
172.5 5 3 4-6
Week 16
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
417.5 2 2 4-6
325 single @8
277.5 2 2 4-6
525 single @8
447.5 2 2 4-6
200 single @8
170 2 2 4-6
420 single @8
315 4 3 4-6
460 single @8
345 4 3 4-6
310 single @8
232.5 4 3 4-6
280 single @8
210 4 3 4-6
500 single @8
375 4 3 4-6
245 single @8
185 4 3 4-6
Week 17
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
440 1 1 4-6
325 single @8
292.5 1 1 4-6
525 single @8
472.5 1 1 4-6
200 single @8
180 1 1 4-6
420 single @8
335 3 2 4-6
460 single @8
367.5 3 2 4-6
310 single @8
247.5 3 2 4-6
280 single @8
225 3 2 4-6
500 single @8
400 3 2 4-6
245 single @8
195 3 2 4-6
Week 18
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
417.5 2 2 4-6
325 single @8
277.5 2 2 4-6
525 single @8
447.5 2 2 4-6
200 single @8
170 2 2 4-6
420 single @8
315 4 3 4-6
460 single @8
345 4 3 4-6
310 single @8
232.5 4 3 4-6
280 single @8
210 4 3 4-6
500 single @8
375 4 3 4-6
245 single @8
185 4 3 4-6
Week 19
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
440 1 1 4-6
325 single @8
292.5 1 1 4-6
525 single @8
472.5 1 1 4-6
200 single @8
180 1 1 4-6
420 single @8
335 3 2 4-6
460 single @8
367.5 3 2 4-6
310 single @8
247.5 3 2 4-6
280 single @8
225 3 2 4-6
500 single @8
400 3 2 4-6
245 single @8
195 3 2 4-6
Week 20
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
465 1 1 4-6
325 single @8
310 1 1 4-6
525 single @8
500 1 1 4-6
200 single @8
190 1 1 4-6
420 single @8
357.5 2 2 4-6
460 single @8
390 2 2 4-6
310 single @8
262.5 2 2 4-6
280 single @8
237.5 2 2 4-6
500 single @8
425 2 2 4-6
245 single @8
207.5 2 2 4-6
Week 21
Video Notes Weight Reps RIR cutoff Set goal Sets completed
490 single @8
295 7 4 4-6
325 single @8
195 7 4 4-6
525 single @8
315 7 4 4-6
200 single @8
120 7 4 4-6
420 single @8
210 8 5 4-6
460 single @8
230 8 5 4-6
310 single @8
155 8 5 4-6
280 single @8
140 8 5 4-6
500 single @8
250 8 5 4-6
245 single @8
122.5 8 5 4-6
Video Notes
Week 1 Week 2
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoff
Day 1
Squat 342.5 5 3 4-6 367.5 4 3
Deadlift 367.5 5 3 4-6 395 4 3
Front Squat 252.5 7 4 4-6 272.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 2
Bench Press 227.5 5 3 4-6 245 4 3
OHP 140 5 3 4-6 150 4 3
Close Grip Bench 185 7 4 4-6 202.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 3
Push Press 147.5 7 4 4-6 160 6 4
Paused Squat 275 7 4 4-6 300 6 4
Incline Press 167.5 7 4 4-6 182.5 6 4
Sumo Deadlift 300 7 4 4-6 325 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Week 2 Week 3
Set goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight
4-6 392.5 3 2 4-6 355
4-6 420 3 2 4-6 380
4-6 295 5 3 4-6 262.5
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
4-6 260 3 2 4-6 235
4-6 160 3 2 4-6 145
4-6 217.5 5 3 4-6 195
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 172.5 5 3 4-6 152.5
4-6 322.5 5 3 4-6 287.5
4-6 195 5 3 4-6 175
4-6 350 5 3 4-6 312.5
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
Week 4 Week 5
RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo
5 3 4-6 380 4 3 4-6
5 3 4-6 407.5 4 3 4-6
7 4 4-6 282.5 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 252.5 4 3 4-6
5 3 4-6 155 4 3 4-6
7 4 4-6 210 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
7 4 4-6 165 6 4 4-6
7 4 4-6 310 6 4 4-6
7 4 4-6 190 6 4 4-6
7 4 4-6 337.5 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 6 Week 7
Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
405 3 2 4-6 295 5 n/a 4-6
432.5 3 2 4-6 315 5 n/a 4-6
305 5 3 4-6 210 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
267.5 3 2 4-6 195 5 n/a 4-6
165 3 2 4-6 120 5 n/a 4-6
225 5 3 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
177.5 5 3 4-6 122.5 5 n/a 4-6
332.5 5 3 4-6 230 5 n/a 4-6
202.5 5 3 4-6 140 5 n/a 4-6
362.5 5 3 4-6 250 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 7 Week 8 Week 9
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
367.5 4 3 4-6 392.5 3
395 4 3 4-6 420 3
272.5 6 4 4-6 295 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
245 4 3 4-6 260 3
150 4 3 4-6 160 3
202.5 6 4 4-6 217.5 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
160 6 4 4-6 172.5 5
300 6 4 4-6 322.5 5
182.5 6 4 4-6 195 5
325 6 4 4-6 350 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
Week 9 Week 10
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
2 4-6 417.5 2 2 4-6
2 4-6 447.5 2 2 4-6
3 4-6 315 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 277.5 2 2 4-6
2 4-6 170 2 2 4-6
3 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
3 4-6 185 4 3 4-6
3 4-6 345 4 3 4-6
3 4-6 210 4 3 4-6
3 4-6 375 4 3 4-6
0 0 0 0 0 0 0 0
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 11 Week 12
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
380 4 3 4-6 405 3 2 4-6
407.5 4 3 4-6 432.5 3 2 4-6
282.5 6 4 4-6 305 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
252.5 4 3 4-6 267.5 3 2 4-6
155 4 3 4-6 165 3 2 4-6
210 6 4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
165 6 4 4-6 177.5 5 3 4-6
310 6 4 4-6 332.5 5 3 4-6
190 6 4 4-6 202.5 5 3 4-6
337.5 6 4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 12 Week 13 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
430 2 2 4-6 295 5
460 2 2 4-6 315 5
325 4 3 4-6 210 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
285 2 2 4-6 195 5
175 2 2 4-6 120 5
240 4 3 4-6 155 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
190 4 3 4-6 122.5 5
357.5 4 3 4-6 230 5
217.5 4 3 4-6 140 5
387.5 4 3 4-6 250 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
Week 14 Week 15
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
n/a 4-6 392.5 3 2 4-6
n/a 4-6 420 3 2 4-6
n/a 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 260 3 2 4-6
n/a 4-6 160 3 2 4-6
n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 172.5 5 3 4-6
n/a 4-6 322.5 5 3 4-6
n/a 4-6 195 5 3 4-6
n/a 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0
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 16 Week 17
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
417.5 2 2 4-6 440 1 1 4-6
447.5 2 2 4-6 472.5 1 1 4-6
315 4 3 4-6 335 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1 1 4-6
170 2 2 4-6 180 1 1 4-6
232.5 4 3 4-6 247.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
185 4 3 4-6 195 3 2 4-6
345 4 3 4-6 367.5 3 2 4-6
210 4 3 4-6 225 3 2 4-6
375 4 3 4-6 400 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 17 Week 18 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
417.5 2 2 4-6 440 1
447.5 2 2 4-6 472.5 1
315 4 3 4-6 335 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1
170 2 2 4-6 180 1
232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
185 4 3 4-6 195 3
345 4 3 4-6 367.5 3
210 4 3 4-6 225 3
375 4 3 4-6 400 3
0 0 0 0 0 0 0 0
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 19 Week 20
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
See highlighted text in instructions document
1 4-6 465 1 1 4-6
1 4-6 500 1 1 4-6
2 4-6 357.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 310 1 1 4-6
1 4-6 190 1 1 4-6
2 4-6 262.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
2 4-6 207.5 2 2 4-6
2 4-6 390 2 2 4-6
2 4-6 237.5 2 2 4-6
2 4-6 425 2 2 4-6
0 0 0 0 0 0 0 0
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 21
Weight RepsRIR cutoffSet goalSets completedVideo Notes
295 5 n/a 4-6
315 5 n/a 4-6
210 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
195 5 n/a 4-6
120 5 n/a 4-6
155 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
122.5 5 n/a 4-6
230 5 n/a 4-6
140 5 n/a 4-6
250 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 1 Week 2
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoff
Day 1
Squat 342.5 5 3 4-6 367.5 4 3
Sumo Deadlift 300 7 4 4-6 325 6 4
Paused Squat 275 7 4 4-6 300 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 2
Bench Press 227.5 5 3 4-6 245 4 3
Push Press 147.5 7 4 4-6 160 6 4
Incline Press 167.5 7 4 4-6 182.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 3
Deadlift 367.5 5 3 4-6 395 4 3
Front Squat 252.5 7 4 4-6 272.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 4
OHP 140 5 3 4-6 150 4 3
Close Grip Bench 185 7 4 4-6 202.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Week 2 Week 3
Set goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight
4-6 392.5 3 2 4-6 355
4-6 350 5 3 4-6 312.5
4-6 322.5 5 3 4-6 287.5
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
4-6 260 3 2 4-6 235
4-6 172.5 5 3 4-6 152.5
4-6 195 5 3 4-6 175
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 420 3 2 4-6 380
4-6 295 5 3 4-6 262.5
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
4-6 160 3 2 4-6 145
4-6 217.5 5 3 4-6 195
0 0 0 0 0 0 0 0
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 4 Week 5
RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo
5 3 4-6 380 4 3 4-6
7 4 4-6 337.5 6 4 4-6
7 4 4-6 310 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 252.5 4 3 4-6
7 4 4-6 165 6 4 4-6
7 4 4-6 190 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 407.5 4 3 4-6
7 4 4-6 282.5 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 155 4 3 4-6
7 4 4-6 210 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 6 Week 7
Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
405 3 2 4-6 295 5 n/a 4-6
362.5 5 3 4-6 250 5 n/a 4-6
332.5 5 3 4-6 230 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
267.5 3 2 4-6 195 5 n/a 4-6
177.5 5 3 4-6 122.5 5 n/a 4-6
202.5 5 3 4-6 140 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
432.5 3 2 4-6 315 5 n/a 4-6
305 5 3 4-6 210 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
165 3 2 4-6 120 5 n/a 4-6
225 5 3 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 7 Week 8 Week 9
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
367.5 4 3 4-6 392.5 3
325 6 4 4-6 350 5
300 6 4 4-6 322.5 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
245 4 3 4-6 260 3
160 6 4 4-6 172.5 5
182.5 6 4 4-6 195 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
395 4 3 4-6 420 3
272.5 6 4 4-6 295 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
150 4 3 4-6 160 3
202.5 6 4 4-6 217.5 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
Week 9 Week 10
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
2 4-6 417.5 2 2 4-6
3 4-6 375 4 3 4-6
3 4-6 345 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 277.5 2 2 4-6
3 4-6 185 4 3 4-6
3 4-6 210 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 447.5 2 2 4-6
3 4-6 315 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 170 2 2 4-6
3 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0
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 11 Week 12
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
380 4 3 4-6 405 3 2 4-6
337.5 6 4 4-6 362.5 5 3 4-6
310 6 4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
252.5 4 3 4-6 267.5 3 2 4-6
165 6 4 4-6 177.5 5 3 4-6
190 6 4 4-6 202.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
407.5 4 3 4-6 432.5 3 2 4-6
282.5 6 4 4-6 305 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
155 4 3 4-6 165 3 2 4-6
210 6 4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 12 Week 13 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
430 2 2 4-6 295 5
387.5 4 3 4-6 250 5
357.5 4 3 4-6 230 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
285 2 2 4-6 195 5
190 4 3 4-6 122.5 5
217.5 4 3 4-6 140 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
460 2 2 4-6 315 5
325 4 3 4-6 210 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
175 2 2 4-6 120 5
240 4 3 4-6 155 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
Week 14 Week 15
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
n/a 4-6 392.5 3 2 4-6
n/a 4-6 350 5 3 4-6
n/a 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 260 3 2 4-6
n/a 4-6 172.5 5 3 4-6
n/a 4-6 195 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 420 3 2 4-6
n/a 4-6 295 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 160 3 2 4-6
n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0
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 16 Week 17
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
417.5 2 2 4-6 440 1 1 4-6
375 4 3 4-6 400 3 2 4-6
345 4 3 4-6 367.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1 1 4-6
185 4 3 4-6 195 3 2 4-6
210 4 3 4-6 225 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1 1 4-6
315 4 3 4-6 335 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
170 2 2 4-6 180 1 1 4-6
232.5 4 3 4-6 247.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 17 Week 18 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
417.5 2 2 4-6 440 1
375 4 3 4-6 400 3
345 4 3 4-6 367.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1
185 4 3 4-6 195 3
210 4 3 4-6 225 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1
315 4 3 4-6 335 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
170 2 2 4-6 180 1
232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0 0
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 19 Week 20
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
See highlighted text in instructions document
1 4-6 465 1 1 4-6
2 4-6 425 2 2 4-6
2 4-6 390 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 310 1 1 4-6
2 4-6 207.5 2 2 4-6
2 4-6 237.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 500 1 1 4-6
2 4-6 357.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 190 1 1 4-6
2 4-6 262.5 2 2 4-6
0 0 0 0 0 0 0 0
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 21
Weight RepsRIR cutoffSet goalSets completedVideo Notes
295 5 n/a 4-6
250 5 n/a 4-6
230 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
195 5 n/a 4-6
122.5 5 n/a 4-6
140 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
315 5 n/a 4-6
210 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
120 5 n/a 4-6
155 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 1 Week 2
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoff
Day 1
Squat 342.5 5 3 4-6 367.5 4 3
Paused Squat 275 7 4 4-6 300 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 2
Bench Press 227.5 5 3 4-6 245 4 3
Push Press 147.5 7 4 4-6 160 6 4
Incline Press 167.5 7 4 4-6 182.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 3
Deadlift 367.5 5 3 4-6 395 4 3
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 4
OHP 140 5 3 4-6 150 4 3
Close Grip Bench 185 7 4 4-6 202.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 5
Front Squat 252.5 7 4 4-6 272.5 6 4
Sumo Deadlift 300 7 4 4-6 325 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Week 2 Week 3
Set goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight
4-6 392.5 3 2 4-6 355
4-6 322.5 5 3 4-6 287.5
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
4-6 260 3 2 4-6 235
4-6 172.5 5 3 4-6 152.5
4-6 195 5 3 4-6 175
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 420 3 2 4-6 380
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 160 3 2 4-6 145
4-6 217.5 5 3 4-6 195
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 295 5 3 4-6 262.5
4-6 350 5 3 4-6 312.5
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
Week 4 Week 5
RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo
5 3 4-6 380 4 3 4-6
7 4 4-6 310 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 252.5 4 3 4-6
7 4 4-6 165 6 4 4-6
7 4 4-6 190 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 407.5 4 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 155 4 3 4-6
7 4 4-6 210 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
7 4 4-6 282.5 6 4 4-6
7 4 4-6 337.5 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 6 Week 7
Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
405 3 2 4-6 295 5 n/a 4-6
332.5 5 3 4-6 230 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
267.5 3 2 4-6 195 5 n/a 4-6
177.5 5 3 4-6 122.5 5 n/a 4-6
202.5 5 3 4-6 140 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
432.5 3 2 4-6 315 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
165 3 2 4-6 120 5 n/a 4-6
225 5 3 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
305 5 3 4-6 210 5 n/a 4-6
362.5 5 3 4-6 250 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 7 Week 8 Week 9
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
367.5 4 3 4-6 392.5 3
300 6 4 4-6 322.5 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
245 4 3 4-6 260 3
160 6 4 4-6 172.5 5
182.5 6 4 4-6 195 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
395 4 3 4-6 420 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
150 4 3 4-6 160 3
202.5 6 4 4-6 217.5 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
272.5 6 4 4-6 295 5
325 6 4 4-6 350 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
Week 9 Week 10
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
2 4-6 417.5 2 2 4-6
3 4-6 345 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 277.5 2 2 4-6
3 4-6 185 4 3 4-6
3 4-6 210 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 447.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 170 2 2 4-6
3 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
3 4-6 315 4 3 4-6
3 4-6 375 4 3 4-6
0 0 0 0 0 0 0 0
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 11 Week 12
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
380 4 3 4-6 405 3 2 4-6
310 6 4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
252.5 4 3 4-6 267.5 3 2 4-6
165 6 4 4-6 177.5 5 3 4-6
190 6 4 4-6 202.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
407.5 4 3 4-6 432.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
155 4 3 4-6 165 3 2 4-6
210 6 4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
282.5 6 4 4-6 305 5 3 4-6
337.5 6 4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 12 Week 13 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
430 2 2 4-6 295 5
357.5 4 3 4-6 230 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
285 2 2 4-6 195 5
190 4 3 4-6 122.5 5
217.5 4 3 4-6 140 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
460 2 2 4-6 315 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
175 2 2 4-6 120 5
240 4 3 4-6 155 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
325 4 3 4-6 210 5
387.5 4 3 4-6 250 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
Week 14 Week 15
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
n/a 4-6 392.5 3 2 4-6
n/a 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 260 3 2 4-6
n/a 4-6 172.5 5 3 4-6
n/a 4-6 195 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 420 3 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 160 3 2 4-6
n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 295 5 3 4-6
n/a 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0
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 16 Week 17
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
417.5 2 2 4-6 440 1 1 4-6
345 4 3 4-6 367.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1 1 4-6
185 4 3 4-6 195 3 2 4-6
210 4 3 4-6 225 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1 1 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
170 2 2 4-6 180 1 1 4-6
232.5 4 3 4-6 247.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
315 4 3 4-6 335 3 2 4-6
375 4 3 4-6 400 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 17 Week 18 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
417.5 2 2 4-6 440 1
345 4 3 4-6 367.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1
185 4 3 4-6 195 3
210 4 3 4-6 225 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
170 2 2 4-6 180 1
232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
315 4 3 4-6 335 3
375 4 3 4-6 400 3
0 0 0 0 0 0 0 0
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 19 Week 20
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
See highlighted text in instructions document
1 4-6 465 1 1 4-6
2 4-6 390 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 310 1 1 4-6
2 4-6 207.5 2 2 4-6
2 4-6 237.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 500 1 1 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 190 1 1 4-6
2 4-6 262.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
2 4-6 357.5 2 2 4-6
2 4-6 425 2 2 4-6
0 0 0 0 0 0 0 0
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 21
Weight RepsRIR cutoffSet goalSets completedVideo Notes
295 5 n/a 4-6
230 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
195 5 n/a 4-6
122.5 5 n/a 4-6
140 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
315 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
120 5 n/a 4-6
155 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
210 5 n/a 4-6
250 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 1 Week 2
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoff
Day 1
Squat 342.5 5 3 4-6 367.5 4 3
Sumo Deadlift 300 7 4 4-6 325 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 2
Bench Press 227.5 5 3 4-6 245 4 3
Push Press 147.5 7 4 4-6 160 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 3
Deadlift 367.5 5 3 4-6 395 4 3
Paused Squat 275 7 4 4-6 300 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 4
OHP 140 5 3 4-6 150 4 3
Close Grip Bench 185 7 4 4-6 202.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 5
Front Squat 252.5 7 4 4-6 272.5 6 4
Incline Press 167.5 7 4 4-6 182.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Week 2 Week 3
Set goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight
4-6 392.5 3 2 4-6 355
4-6 350 5 3 4-6 312.5
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
4-6 260 3 2 4-6 235
4-6 172.5 5 3 4-6 152.5
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
4-6 420 3 2 4-6 380
4-6 322.5 5 3 4-6 287.5
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
4-6 160 3 2 4-6 145
4-6 217.5 5 3 4-6 195
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 295 5 3 4-6 262.5
4-6 195 5 3 4-6 175
0 0 0 0 0 0 0 0
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 4 Week 5
RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo
5 3 4-6 380 4 3 4-6
7 4 4-6 337.5 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 252.5 4 3 4-6
7 4 4-6 165 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 407.5 4 3 4-6
7 4 4-6 310 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 155 4 3 4-6
7 4 4-6 210 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
7 4 4-6 282.5 6 4 4-6
7 4 4-6 190 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 6 Week 7
Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
405 3 2 4-6 295 5 n/a 4-6
362.5 5 3 4-6 250 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
267.5 3 2 4-6 195 5 n/a 4-6
177.5 5 3 4-6 122.5 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
432.5 3 2 4-6 315 5 n/a 4-6
332.5 5 3 4-6 230 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
165 3 2 4-6 120 5 n/a 4-6
225 5 3 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
305 5 3 4-6 210 5 n/a 4-6
202.5 5 3 4-6 140 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 7 Week 8 Week 9
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
367.5 4 3 4-6 392.5 3
325 6 4 4-6 350 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
245 4 3 4-6 260 3
160 6 4 4-6 172.5 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
395 4 3 4-6 420 3
300 6 4 4-6 322.5 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
150 4 3 4-6 160 3
202.5 6 4 4-6 217.5 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
272.5 6 4 4-6 295 5
182.5 6 4 4-6 195 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
Week 9 Week 10
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
2 4-6 417.5 2 2 4-6
3 4-6 375 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 277.5 2 2 4-6
3 4-6 185 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 447.5 2 2 4-6
3 4-6 345 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 170 2 2 4-6
3 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
3 4-6 315 4 3 4-6
3 4-6 210 4 3 4-6
0 0 0 0 0 0 0 0
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 11 Week 12
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
380 4 3 4-6 405 3 2 4-6
337.5 6 4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
252.5 4 3 4-6 267.5 3 2 4-6
165 6 4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
407.5 4 3 4-6 432.5 3 2 4-6
310 6 4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
155 4 3 4-6 165 3 2 4-6
210 6 4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
282.5 6 4 4-6 305 5 3 4-6
190 6 4 4-6 202.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 12 Week 13 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
430 2 2 4-6 295 5
387.5 4 3 4-6 250 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
285 2 2 4-6 195 5
190 4 3 4-6 122.5 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
460 2 2 4-6 315 5
357.5 4 3 4-6 230 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
175 2 2 4-6 120 5
240 4 3 4-6 155 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
325 4 3 4-6 210 5
217.5 4 3 4-6 140 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
Week 14 Week 15
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
n/a 4-6 392.5 3 2 4-6
n/a 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 260 3 2 4-6
n/a 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 420 3 2 4-6
n/a 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 160 3 2 4-6
n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 295 5 3 4-6
n/a 4-6 195 5 3 4-6
0 0 0 0 0 0 0 0
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 16 Week 17
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
417.5 2 2 4-6 440 1 1 4-6
375 4 3 4-6 400 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1 1 4-6
185 4 3 4-6 195 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1 1 4-6
345 4 3 4-6 367.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
170 2 2 4-6 180 1 1 4-6
232.5 4 3 4-6 247.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
315 4 3 4-6 335 3 2 4-6
210 4 3 4-6 225 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 17 Week 18 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
417.5 2 2 4-6 440 1
375 4 3 4-6 400 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1
185 4 3 4-6 195 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1
345 4 3 4-6 367.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
170 2 2 4-6 180 1
232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
315 4 3 4-6 335 3
210 4 3 4-6 225 3
0 0 0 0 0 0 0 0
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 19 Week 20
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
See highlighted text in instructions document
1 4-6 465 1 1 4-6
2 4-6 425 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 310 1 1 4-6
2 4-6 207.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 500 1 1 4-6
2 4-6 390 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 190 1 1 4-6
2 4-6 262.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
2 4-6 357.5 2 2 4-6
2 4-6 237.5 2 2 4-6
0 0 0 0 0 0 0 0
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 21
Weight RepsRIR cutoffSet goalSets completedVideo Notes
295 5 n/a 4-6
250 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
195 5 n/a 4-6
122.5 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
315 5 n/a 4-6
230 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
120 5 n/a 4-6
155 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
210 5 n/a 4-6
140 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Week 1 Week 2
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoff
Day 1
Squat 342.5 5 3 4-6 367.5 4 3
Paused Squat 275 7 4 4-6 300 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 2
Bench Press 227.5 5 3 4-6 245 4 3
Close Grip Bench 185 7 4 4-6 202.5 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 3
Deadlift 367.5 5 3 4-6 395 4 3
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 4
OHP 140 5 3 4-6 150 4 3
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 5
Front Squat 252.5 7 4 4-6 272.5 6 4
Sumo Deadlift 300 7 4 4-6 325 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Day 6
Incline Press 167.5 7 4 4-6 182.5 6 4
Push Press 147.5 7 4 4-6 160 6 4
0 0 0
Accessories
0 0 0
0 0 0
0 0 0
Week 2 Week 3
Set goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight
4-6 392.5 3 2 4-6 355
4-6 322.5 5 3 4-6 287.5
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
4-6 260 3 2 4-6 235
4-6 217.5 5 3 4-6 195
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 420 3 2 4-6 380
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 160 3 2 4-6 145
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
4-6 295 5 3 4-6 262.5
4-6 350 5 3 4-6 312.5
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
4-6 195 5 3 4-6 175
4-6 172.5 5 3 4-6 152.5
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
Week 4 Week 5
RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo
5 3 4-6 380 4 3 4-6
7 4 4-6 310 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 252.5 4 3 4-6
7 4 4-6 210 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 407.5 4 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 3 4-6 155 4 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
7 4 4-6 282.5 6 4 4-6
7 4 4-6 337.5 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
7 4 4-6 190 6 4 4-6
7 4 4-6 165 6 4 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 6 Week 7
Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
405 3 2 4-6 295 5 n/a 4-6
332.5 5 3 4-6 230 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
267.5 3 2 4-6 195 5 n/a 4-6
225 5 3 4-6 155 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
432.5 3 2 4-6 315 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
165 3 2 4-6 120 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
305 5 3 4-6 210 5 n/a 4-6
362.5 5 3 4-6 250 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
202.5 5 3 4-6 140 5 n/a 4-6
177.5 5 3 4-6 122.5 5 n/a 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 7 Week 8 Week 9
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
367.5 4 3 4-6 392.5 3
300 6 4 4-6 322.5 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
245 4 3 4-6 260 3
202.5 6 4 4-6 217.5 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
395 4 3 4-6 420 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
150 4 3 4-6 160 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
272.5 6 4 4-6 295 5
325 6 4 4-6 350 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
182.5 6 4 4-6 195 5
160 6 4 4-6 172.5 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
Week 9 Week 10
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
2 4-6 417.5 2 2 4-6
3 4-6 345 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 277.5 2 2 4-6
3 4-6 232.5 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 447.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
2 4-6 170 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
3 4-6 315 4 3 4-6
3 4-6 375 4 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
3 4-6 210 4 3 4-6
3 4-6 185 4 3 4-6
0 0 0 0 0 0 0 0
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 11 Week 12
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
380 4 3 4-6 405 3 2 4-6
310 6 4 4-6 332.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
252.5 4 3 4-6 267.5 3 2 4-6
210 6 4 4-6 225 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
407.5 4 3 4-6 432.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
155 4 3 4-6 165 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
282.5 6 4 4-6 305 5 3 4-6
337.5 6 4 4-6 362.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
190 6 4 4-6 202.5 5 3 4-6
165 6 4 4-6 177.5 5 3 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 12 Week 13 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
430 2 2 4-6 295 5
357.5 4 3 4-6 230 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
285 2 2 4-6 195 5
240 4 3 4-6 155 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
460 2 2 4-6 315 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
175 2 2 4-6 120 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
325 4 3 4-6 210 5
387.5 4 3 4-6 250 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
217.5 4 3 4-6 140 5
190 4 3 4-6 122.5 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
Week 14 Week 15
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
n/a 4-6 392.5 3 2 4-6
n/a 4-6 322.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 260 3 2 4-6
n/a 4-6 217.5 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 420 3 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 160 3 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 295 5 3 4-6
n/a 4-6 350 5 3 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
n/a 4-6 195 5 3 4-6
n/a 4-6 172.5 5 3 4-6
0 0 0 0 0 0 0 0
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 16 Week 17
Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goal
417.5 2 2 4-6 440 1 1 4-6
345 4 3 4-6 367.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1 1 4-6
232.5 4 3 4-6 247.5 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1 1 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
170 2 2 4-6 180 1 1 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
315 4 3 4-6 335 3 2 4-6
375 4 3 4-6 400 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
210 4 3 4-6 225 3 2 4-6
185 4 3 4-6 195 3 2 4-6
0 0 0 0 0 0 0 0 0
0 0 0 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 17 Week 18 Week
Sets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes Weight Reps
417.5 2 2 4-6 440 1
345 4 3 4-6 367.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
277.5 2 2 4-6 292.5 1
232.5 4 3 4-6 247.5 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
447.5 2 2 4-6 472.5 1
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
170 2 2 4-6 180 1
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
315 4 3 4-6 335 3
375 4 3 4-6 400 3
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
210 4 3 4-6 225 3
185 4 3 4-6 195 3
0 0 0 0 0 0 0 0
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 19 Week 20
RIR cutoffSet goalSets completedVideo Notes Weight RepsRIR cutoffSet goalSets completedVideo Notes
See highlighted text in instructions document
1 4-6 465 1 1 4-6
2 4-6 390 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 310 1 1 4-6
2 4-6 262.5 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 500 1 1 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
1 4-6 190 1 1 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
2 4-6 357.5 2 2 4-6
2 4-6 425 2 2 4-6
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
See highlighted text in instructions document
2 4-6 237.5 2 2 4-6
2 4-6 207.5 2 2 4-6
0 0 0 0 0 0 0 0
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 21
Weight RepsRIR cutoffSet goalSets completedVideo Notes
295 5 n/a 4-6
230 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
195 5 n/a 4-6
155 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
315 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
120 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
210 5 n/a 4-6
250 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
140 5 n/a 4-6
122.5 5 n/a 4-6
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
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