12 Week Intermediate Program

e of Perceived Extertion (RPE) is a scale used to measure intensi

reps you think you have left in the reserve
Every excerise done has an intended difficulty
and RPEs allow us to express that difficulty
When using the RPE model, the weight used for
an
Forexercise
example, is on
dependant
one day on you@RPE6
a 5x5 how feel on the
could be
given day guided by your warmup
200kg, but compared to another day where sets
For theyou
maybe example
didnt above. If there
get as good wasorno
sleep eatRPE
as
assigned to the exercise and it was just
much food, so energy levels are low. A 5x5 @RPE6 a fixed
This of
load why autoregulation
200kg. Onwould
that dayis where
important. Don't eat
you didnt be
190kg
daunted by RPEs. Using RPE is a skill,
and sleep well, if you took 200kg. It would have and over
time
been you
too will get
hard, better at
creating toopicking the correct
much fatigue and
weights for yourself based on how warmups
likely negatively interring with following sessions are
feeling. Earlier you start the better. You can use
the estimated load columns to guide your
selections
iate Program
o measure intensity based on how many
eft in the reserve
 12 Week Intermediate P

Athlete Information Current 1 Rep Maxes

Sex Male Squat 140
Height in CM 173 Bench 95
Squat Style Low Bar Deadlift 210
Bench Grip Width
Wide Total 445
Deadlift StanceSumo
Select Metric Kilograms
rmediate Program

###
###
###
###
###
###
 BLOCK 1: W
Weekly
Lifts Training Maxes e1RM
Highs Recommend
Squat 140 #NAME? D1 - D2 - REST - D3 - R
Bench 95 #NAME?
Deadlift 210 #NAME?
Total 445 #NAME?
DAY 1 Monday Secondary Squat & Bench

label exercise sets reps

sq Pause Squat (X-1-X) 1 #NAME?

sq Pause Squat (X-1-X) 1 #NAME?

sq Pause Squat (X-1-X) 1 #NAME?
sq Pause Squat (X-1-X) 1 #NAME?
bn Competition Bench 1 5
bn Closer Grip Bench 4 #NAME?
quad/glute Leg Press 2 10-12
chest Incline DB Press 3 8-10
(ad/ab)ductors Copenhagens #NAME? #NAME?
bicep DB Curls 3 8-10

DAY 2 Tuesday Secondary Deadlift

label exercise sets reps

dl Competition Deadlift 1 #NAME?
dl Competition Deadlift 1 #NAME?
dl Competition Deadlift 1 #NAME?
dl Competition Deadlift 1 #NAME?
vertical pull Lat Pulldown 3 10-12
hamstring Hamstring Curls 3 10-12
horizontal pull Machine/Cable Row 3 10-12
tricep Pushdown 3 10-12
 accessory High-to-Low Chest Fly 3 10-12
accessory DB Hammer Curls 3 10-12

DAY 3 Thursday Primary Squat & Tertiary Be

label exercise sets reps

sq Competition Squat 1 3
sq Competition Squat 3 #NAME?
bn Tempo Bench (4-2-X) 1 3
bn Tempo Bench (4-2-X) 1 3
bn Larsen Press 3 #NAME?
unilateral lower Leg Extensions 2 10-12
side raise Dumbbell 3 10-12
(ad/ab)ductors Copenhagens #NAME? #NAME?
bicep DB Curls 3 8-10
accessory Single Arm Pushdown 3 10-12

DAY 4 Saturday Primary Bench & Deadlift

label exercise sets reps

bn Competition Bench 1 1
bn Competition Bench 4 #NAME?
dl Competition Deadlift 1 3
dl Competition Deadlift 3 #NAME?
horizontal pull Rear Delt Fly 3 10-12
shoulder DB Shoulder Press 3 10-12
posterior DB RDLs 3 10-12
vertical pull Pull Ups 3 10-12
tricep Pushdown 3 8-10
accessory Back Extensions 3 10-12
 Lifts W1 W2 W3
Squat #NAME? #NAME? #NAME?
Bench #NAME? #NAME? #NAME?
Deadlift #NAME? #NAME? #NAME?
Total #NAME? #NAME? #NAME?
BLOCK 1: WEEK 1
Recommended Split Weekly Notes
D1 - D2 - REST - D3 - REST - D4 - REST

ndary Squat & Bench

estimated last set estimated

RPE load used notes
load RPE 1RM
2.5 80 - 0.0

3.5 85 - 0.0
4.5 90 - 0.0
5.5 92.5 - 0.0
6 72.5 - 0.0
5 #NAME? - 0.0
8-9 - 0.0
8-9 - 0.0
#NAME? - 0.0
9-10 - 0.0

econdary Deadlift

estimated last set estimated

RPE load used notes
load RPE 1RM
2.5 135 - 0.0
3.5 142.5 - 0.0
4.5 147.5 - 0.0
5.5 155 - 0.0
8-9 - 0.0
8-9 - 0.0
8-9 - 0.0
9-10 - 0.0
 8-9 - 0.0
8-9 - 0.0

Squat & Tertiary Bench

estimated last set estimated

RPE load used notes
load RPE 1RM
5 110 - 0.0
5 #NAME? - 0.0
4 70 72.5 - 0.0
5 72.5 - 0.0
5.5 #NAME? - 0.0
8-9 - 0.0
8-9 - 0.0
#NAME? - 0.0
9-10 - 0.0
8-9 - 0.0

ary Bench & Deadlift

estimated last set estimated

RPE load used notes
load RPE 1RM
6.5 85 - 0.0
6 #NAME? - 0.0
5 167.5 - 0.0
5 #NAME? - 0.0
8-9 - 0.0
8-9 - 0.0
8-9 - 0.0
8-9 - 0.0
9-10 - 0.0
8-9 - 0.0
 Meso
W4 E1RM
Highs
#NAME? 0
#NAME? 0
#NAME? 0
#NAME? 0
 BLOCK 1: WEEK
Weekly
Lifts Training Maxes e1RM
Highs Recommended Split
Squat 140 #NAME? D1 - D2 - REST - D3 - REST - D4 - REST
Bench 95 #NAME?
Deadlift 210 #NAME?
Total 445 #NAME?
DAY 1 Monday Secondary Squat & Bench

label exercise sets reps RPE

Pause Squat (X-
sq 1 #NAME? 2.5
1-X)
Pause Squat (X-
sq 1 #NAME? 3.5
1-X)
Pause Squat (X-
sq 1 #NAME? 4.5
1-X)
Pause Squat (X-
sq 1 #NAME? 5.5
1-X)
Competition
bn 1 5 6.5
Bench
bn Closer Grip Bench 4 #NAME? 6
quad/glute Leg Press 2 10-12 8-9
chest Incline DB Press 3 8-10 8-9
(ad/
Copenhagens #NAME? #NAME? #NAME?
ab)ductors
bicep DB Curls 3 8-10 9-10

DAY 2 Tuesday Secondary Deadlift

label exercise sets reps RPE

Competition
dl 1 #NAME? 2.5
Deadlift
Competition
dl 1 #NAME? 3.5
Deadlift
Competition
dl 1 #NAME? 4.5
Deadlift
Competition
dl 1 #NAME? 5.5
Deadlift
vertical pull Lat Pulldown 3 10-12 8-9
hamstring Hamstring Curls 3 10-12 8-9
horizontal
Machine/Cable Row 3 10-12 8-9
pull
tricep Pushdown 3 10-12 9-10
 High-to-Low
accessory 3 10-12 8-9
Chest Fly
accessory DB Hammer Curls 3 10-12 8-9

DAY 3 Thursday Primary Squat & Tertiary Bench

label exercise sets reps RPE

Competition
sq 1 3 6.5
Squat
Competition
sq 3 #NAME? 5.5
Squat
Tempo Bench (4-
bn 1 3 4.5
Tempo2-X)
Bench (4-
bn 1 3 5.5
2-X)
bn Larsen Press 3 #NAME? 6
unilateral
Leg Extensions 2 10-12 8-9
lower
side raise Dumbbell 3 10-12 8-9
(ad/
Copenhagens #NAME? #NAME? #NAME?
ab)ductors
bicep DB Curls 3 8-10 9-10
Single Arm
accessory 3 10-12 8-9
Pushdown

DAY 4 Saturday Primary Bench & Deadlift

label exercise sets reps RPE

Competition
bn 1 1 7
Bench
Competition
bn 4 #NAME? 7
Bench
Competition
dl 1 3 6.5
Deadlift
Competition
dl 3 #NAME? 5.5
Deadlift
horizontal
Rear Delt Fly 3 10-12 8-9
pull
shoulder DB Shoulder Press 3 10-12 8-9
posterior DB RDLs 3 10-12 8-9
vertical pull Pull Ups 3 10-12 8-9
tricep Pushdown 3 8-10 9-10
accessory Back Extensions 3 10-12 8-9
LOCK 1: WEEK 2
ecommended Split Weekly Notes
- REST - D3 - REST - D4 - REST

quat & Bench

estimated estimated
load used last set RPE notes
load 1RM
82.5 - 0.0

87.5 - 0.0
92.5 - 0.0
95 - 0.0
75 - 0.0
#NAME? - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0

y Deadlift

estimated estimated
load used last set RPE notes
load 1RM
137.5 - 0.0
145 - 0.0
150 - 0.0
157.5 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
 0 - 0.0
0 - 0.0

& Tertiary Bench

estimated estimated
load used last set RPE notes
load 1RM
115 - 0.0
#NAME? - 0.0
72.5 - 0.0
75 - 0.0
#NAME? - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0

ch & Deadlift

estimated estimated
load used last set RPE notes
load 1RM
87.5 - 0.0
#NAME? - 0.0
175 - 0.0
#NAME? - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
 BLOCK 1: WEEK 3
Weekly
Lifts Training Maxes e1RM
Highs Recommended Split
Squat 140 ### D1 - D2 - REST - D3 - REST - D4 - REST
Bench 95 ###
Deadlift 210 ###
Total 445 ###
DAY 1 Monday Secondary Squat & Bench

estimated
label exercise sets reps RPE
load
Pause Squat (X-
sq 1 #NAME? 3 85
1-X)
Pause Squat (X-
sq 1 #NAME? 4 90
1-X)
Pause Squat (X-
sq 1 #NAME? 5 95
1-X)
Pause Squat (X-
sq 1 #NAME? 6 97.5
1-X)
Competition
bn 1 5 7 77.5
Bench
bn Closer Grip Bench 4 #NAME? 6.5 #NAME?
quad/glute Leg Press 2 10-12 9-10 0
chest Incline DB Press 3 8-10 9-10 0
(ad/
Copenhagens #NAME? #NAME? #NAME? 0
ab)ductors
bicep DB Curls 3 8-10 9-10 0

DAY 2 Tuesday Secondary Deadlift

estimated
label exercise sets reps RPE
load
Competition
dl 1 #NAME? 3 140
Deadlift
Competition
dl 1 #NAME? 4 147.5
Deadlift
Competition
dl 1 #NAME? 5 152.5
Deadlift
Competition
dl 1 #NAME? 6 160
Deadlift
vertical pull Lat Pulldown 3 10-12 9-10 0
hamstring Hamstring Curls 3 10-12 9-10 0
horizontal pull Machine/Cable Row 3 10-12 9-10 0
tricep Pushdown 3 10-12 9-10 0
 High-to-Low
accessory 3 10-12 8-9 0
Chest Fly
accessory DB Hammer Curls 3 10-12 8-9 0

DAY 3 Thursday Primary Squat & Tertiary Bench

estimated
label exercise sets reps RPE
load
Competition
sq 1 3 7.5 120
Squat
Competition
sq 3 #NAME? 6 #NAME?
Squat
Tempo Bench (4-
bn 1 3 5.5 75
Tempo2-X)
Bench (4-
bn 1 3 6.5 77.5
2-X)
bn Larsen Press 3 #NAME? 6.5 #NAME?
unilateral
Leg Extensions 2 10-12 9-10 0
lower
side raise Dumbbell 3 10-12 9-10 0
(ad/
Copenhagens #NAME? #NAME? #NAME? 0
ab)ductors
bicep DB Curls 3 8-10 9-10 0
Single Arm
accessory 3 10-12 8-9 0
Pushdown

DAY 4 Saturday Primary Bench & Deadlift

estimated
label exercise sets reps RPE
load
Competition
bn 1 1 8 90
Bench
Competition
bn 4 #NAME? 7 #NAME?
Bench
Competition
dl 1 3 7.5 182.5
Deadlift
Competition
dl 3 #NAME? 6 #NAME?
Deadlift
horizontal pull Rear Delt Fly 3 10-12 9-10 0
shoulder DB Shoulder Press 3 10-12 9-10 0
posterior DB RDLs 3 10-12 9-10 0
vertical pull Pull Ups 3 10-12 9-10 0
tricep Pushdown 3 8-10 9-10 0
accessory Back Extensions 3 10-12 8-9 0
1: WEEK 3
Lifts
ded Split Weekly Notes
REST - D4 - REST Squat
Bench
Deadlift
Total
DAY 1

estimated
load used last set RPE notes label
1RM
- 0.0 sq

- 0.0 sq
- 0.0 sq
- 0.0 sq
- 0.0 bn
- 0.0 bn
- 0.0 quad/glute
- 0.0 chest
(ad/
- 0.0
ab)ductors
- 0.0 bicep

DAY 2

estimated
load used last set RPE notes label
1RM
- 0.0 dl
- 0.0 dl
- 0.0 dl
- 0.0 dl
- 0.0 vertical pull
- 0.0 hamstring
horizontal
- 0.0
pull
- 0.0 tricep
 - 0.0 accessory
- 0.0 accessory

DAY 3

estimated
load used last set RPE notes label
1RM
- 0.0 sq
- 0.0 sq
- 0.0 bn
- 0.0 bn
- 0.0 bn
unilateral
- 0.0
lower
- 0.0 side raise
(ad/
- 0.0
ab)ductors
- 0.0 bicep
- 0.0 accessory

DAY 4

estimated
load used last set RPE notes label
1RM
- 0.0 bn
- 0.0 bn
- 0.0 dl
- 0.0 dl
horizontal
- 0.0
pull
- 0.0 shoulder
- 0.0 posterior
- 0.0 vertical pull
- 0.0 tricep
- 0.0 accessory
 BLOCK 1: WEEK 4
Weekly
Training Maxes e1RM
Highs Recommended Split
140 #NAME? D1 - D2 - REST - D3 - REST - D4 - REST
95 #NAME?
210 #NAME?
445 #NAME?
Monday Secondary Squat & Bench

estimated
exercise sets reps RPE load used
load
Pause Squat (X-
1 #NAME? 3.5 87.5
1-X)
Pause Squat (X-
1 #NAME? 4.5 92.5
1-X)
Pause Squat (X-
1 #NAME? 5.5 97.5
1-X)
Pause Squat (X-
1 #NAME? 6.5 100
1-X)
Competition
1 5 8 80
Bench
Closer Grip Bench 4 #NAME? 7.5 #NAME?
Leg Press 2 10-12 9-10 0
Incline DB Press 3 8-10 9-10 0
Copenhagens #NAME? #NAME? #NAME? 0
DB Curls 3 8-10 9-10 0

Tuesday Secondary Deadlift

estimated
exercise sets reps RPE load used
load
Competition
1 #NAME? 3.5 142.5
Deadlift
Competition
1 #NAME? 4.5 150
Deadlift
Competition
1 #NAME? 5.5 155
Deadlift
Competition
1 #NAME? 6.5 162.5
Deadlift
Lat Pulldown 3 10-12 9-10 0
Hamstring Curls 3 10-12 9-10 0
Machine/Cable Row 3 10-12 9-10 0
Pushdown 3 10-12 9-10 0
 High-to-Low
3 10-12 8-9 0
Chest Fly
DB Hammer Curls 3 10-12 0

Thursday Primary Squat & Tertiary Bench

estimated
exercise sets reps RPE load used
load
Competition
1 3 8.5 125
Squat
Competition
3 #NAME? 6.5 #NAME?
Squat
Tempo Bench (4-
1 3 6 77.5
Tempo2-X)
Bench (4-
1 3 7 80
2-X)
Larsen Press 3 #NAME? 7 #NAME?
Leg Extensions 2 10-12 9-10 0
Dumbbell 3 10-12 9-10 0
Copenhagens #NAME? #NAME? #NAME? 0
DB Curls 3 8-10 9-10 0
Single Arm
3 10-12 8-9 0
Pushdown

Saturday Primary Bench & Deadlift

estimated
exercise sets reps RPE load used
load
Competition
1 1 9 92.5
Bench
Competition
4 #NAME? 7.5 #NAME?
Bench
Competition
1 3 8.5 190
Deadlift
Competition
3 #NAME? 6.5 #NAME?
Deadlift
Rear Delt Fly 3 10-12 9-10 0
DB Shoulder Press 3 10-12 9-10 0
DB RDLs 3 10-12 9-10 0
Pull Ups 3 10-12 9-10 0
Pushdown 3 8-10 9-10 0
Back Extensions 3 10-12 0
K4
Weekly Notes

last set RPE e1RM notes

- 0.0

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0

last set RPE e1RM notes

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
 - 0.0
- 0.0

last set RPE e1RM notes

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0

last set RPE e1RM notes

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
 Weekly
BLOCK 2: W
Lifts Training Maxes e1RM
Recommend
Highs
Squat 140 #NAME? D1 - D2 - REST - D3 - R
Bench 95 #NAME?
Deadlift 210 #NAME?
Total 445 #NAME?
DAY 1 Monday Secondary Squat & Bench

label exercise sets reps

sq Pause Squat (X-1-X) 1 #NAME?

sq Pause Squat (X-1-X) 1 #NAME?

sq Pause Squat (X-1-X) 1 #NAME?
sq Pause Squat (X-1-X) 1 #NAME?
bn Competition Bench 1 4
bn Closer Grip 4 #NAME?
quad Split Squat 2 8-10
chest Incline DB Press 3 8-10
(ad/ab)ductors Copenhagens #NAME? #NAME?
bicep Cable Curls 3 8-10

DAY 2 Tuesday Secondary Deadlift

label exercise sets reps

dl Competition Deadlift 1 #NAME?
dl Competition Deadlift 1 #NAME?
dl Competition Deadlift 1 #NAME?
dl Competition Deadlift 1 #NAME?
vertical pull Lat Pulldown 3 10-12
hamstring Hamstring Curls 3 10-12
horizontal pull Machine/Cable Row 3 10-12
tricep Cable Extension 3 10-12
 accessory
accessory

DAY 3 Thursday Primary Squat & Tertiary Be

label exercise sets reps

sq Competition Squat 1 2
sq Competition Squat 3 #NAME?
bn Tempo Bench (4-2-X) 1 2
bn Tempo Bench (4-2-X) 1 2
bn Larsen Press 3 #NAME?
unilateral lower Split Squat 2 10-12
side raise Cable 3 10-12
(ad/ab)ductors Copenhagens #NAME? #NAME?
bicep Cable Curls 3 8-10
accessory

DAY 4 Saturday Primary Bench & Deadlift

label exercise sets reps

bn Competition Bench 1 1
bn Competition Bench 4 #NAME?
dl Competition Deadlift 1 2
dl Competition Deadlift 3 #NAME?
horizontal pull Machine/Cable Row 3 10-12
shoulder press Lateral Raises 3 10-12
posterior Hamstring Curls 3 10-12
vertical pull Lat Pulldown 3 10-12
tricep Cable Extension 3 8-10
accessory
 Lifts W1 W2 W3
Squat #NAME? #NAME? #NAME?
Bench #NAME? #NAME? #NAME?
Deadlift #NAME? #NAME? #NAME?
Total #NAME? #NAME? #NAME?
BLOCK 2: WEEK 1
Recommended Split Weekly Notes
D1 - D2 - REST - D3 - REST - D4 - REST

ndary Squat & Bench

estimated last set estimated

RPE load used notes
load RPE 1RM
2.5 82.5 - 0.0

3.5 87.5 - 0.0

4.5 90 - 0.0
5.5 95 - 0.0
6 75 - 0.0
5 #NAME? - 0.0
8-9 - 0.0
8-9 - 0.0
#NAME? - 0.0
9-10 - 0.0

econdary Deadlift

estimated last set estimated

RPE load used notes
load RPE 1RM
2.5 137.5 - 0.0
3.5 142.5 - 0.0
4.5 150 - 0.0
5.5 157.5 - 0.0
8-9 - 0.0
8-9 - 0.0
8-9 - 0.0
9-10 - 0.0
 - 0.0
- 0.0

Squat & Tertiary Bench

estimated last set estimated

RPE load used notes
load RPE 1RM
5 115 - 0.0
5 #NAME? - 0.0
4 72.5 - 0.0
5 75 - 0.0
5.5 #NAME? - 0.0
8-9 - 0.0
8-9 - 0.0
#NAME? - 0.0
9-10 - 0.0
- 0.0

ary Bench & Deadlift

estimated last set estimated

RPE load used notes
load RPE 1RM
6.5 85 - 0.0
6 #NAME? - 0.0
5 172.5 - 0.0
5 #NAME? - 0.0
8-9 - 0.0
8-9 - 0.0
8-9 - 0.0
8-9 - 0.0
9-10 - 0.0
- 0.0
 Meso
W4 E1RM
Highs
#NAME? 0
#NAME? 0
#NAME? 0
#NAME? 0
 Weekly
BLOCK 2: WEEK
Lifts Training Maxes e1RM
Recommended Split
Highs
Squat 140 #NAME? D1 - D2 - REST - D3 - REST - D4 - REST
Bench 95 #NAME?
Deadlift 210 #NAME?
Total 445 #NAME?
DAY 1 Monday Secondary Squat & Bench

label exercise sets reps RPE

Pause Squat (X-
sq 1 #NAME? 2.5
1-X)
Pause Squat (X-
sq 1 #NAME? 3.5
1-X)
Pause Squat (X-
sq 1 #NAME? 4.5
1-X)
Pause Squat (X-
sq 1 #NAME? 5.5
1-X)
Competition
bn 1 4 6.5
Bench
bn Closer Grip 4 #NAME? 6
quad Split Squat 2 8-10 8-9
chest Incline DB Press 3 8-10 8-9
(ad/
Copenhagens #NAME? #NAME? #NAME?
ab)ductors
bicep Cable Curls 3 8-10 9-10

DAY 2 Tuesday Secondary Deadlift

label exercise sets reps RPE

Competition
dl 1 #NAME? 2.5
Deadlift
Competition
dl 1 #NAME? 3.5
Deadlift
Competition
dl 1 #NAME? 4.5
Deadlift
Competition
dl 1 #NAME? 5.5
Deadlift
vertical pull Lat Pulldown 3 10-12 8-9
hamstring Hamstring Curls 3 10-12 8-9
horizontal
Machine/Cable Row 3 10-12 8-9
pull
tricep Cable Extension 3 10-12 9-10
 accessory 0 0 0 0
accessory 0 0 0 0

DAY 3 Thursday Primary Squat & Tertiary Bench

label exercise sets reps RPE

Competition
sq 1 2 6.5
Squat
Competition
sq 3 #NAME? 5.5
Squat
Tempo Bench (4-
bn 1 2 4.5
Tempo2-X)
Bench (4-
bn 1 2 5.5
2-X)
bn Larsen Press 3 #NAME? 6
unilateral
Split Squat 2 10-12 8-9
lower
side raise Cable 3 10-12 8-9
(ad/
Copenhagens #NAME? #NAME? #NAME?
ab)ductors
bicep Cable Curls 3 8-10 9-10
accessory 0 0 0 0

DAY 4 Saturday Primary Bench & Deadlift

label exercise sets reps RPE

Competition
bn 1 1 7
Bench
Competition
bn 4 #NAME? 7
Bench
Competition
dl 1 2 6.5
Deadlift
Competition
dl 3 #NAME? 5.5
Deadlift
horizontal
Machine/Cable Row 3 10-12 8-9
pull
shoulder
Lateral Raises 3 10-12 8-9
press
posterior Hamstring Curls 3 10-12 8-9
vertical pull Lat Pulldown 3 10-12 8-9
tricep Cable Extension 3 8-10 9-10
accessory 0 0 0 0
LOCK 2: WEEK 2
ecommended Split Weekly Notes
- REST - D3 - REST - D4 - REST

quat & Bench

estimated estimated
load used last set RPE notes
load 1RM
85 - 0.0

90 - 0.0
92.5 - 0.0
97.5 - 0.0
77.5 - 0.0
#NAME? - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0

y Deadlift

estimated estimated
load used last set RPE notes
load 1RM
140 - 0.0
145 - 0.0
152.5 - 0.0
160 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
 0 - 0.0
0 - 0.0

& Tertiary Bench

estimated estimated
load used last set RPE notes
load 1RM
120 - 0.0
#NAME? - 0.0
75 - 0.0
77.5 - 0.0
#NAME? - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0

ch & Deadlift

estimated estimated
load used last set RPE notes
load 1RM
87.5 - 0.0
#NAME? - 0.0
180 - 0.0
#NAME? - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
0 - 0.0
 Weekly
BLOCK 2: WEEK 3
Lifts Training Maxes e1RM
Recommended Split
Highs
Squat 140 ### D1 - D2 - REST - D3 - REST - D4 - REST
Bench 95 ###
Deadlift 210 ###
Total 445 ###
DAY 1 Monday Secondary Squat & Bench

estimated
label exercise sets reps RPE
load
Pause Squat (X-
sq 1 #NAME? 3 87.5
1-X)
Pause Squat (X-
sq 1 #NAME? 4 92.5
1-X)
Pause Squat (X-
sq 1 #NAME? 5 95
1-X)
Pause Squat (X-
sq 1 #NAME? 6 100
1-X)
Competition
bn 1 4 7 80
Bench
bn Closer Grip 4 #NAME? 6.5 #NAME?
quad Split Squat 2 8-10 9-10 0
chest Incline DB Press 3 8-10 9-10 0
(ad/
Copenhagens #NAME? #NAME? #NAME? 0
ab)ductors
bicep Cable Curls 3 8-10 9-10 0

DAY 2 Tuesday Secondary Deadlift

estimated
label exercise sets reps RPE
load
Competition
dl 1 #NAME? 3 142.5
Deadlift
Competition
dl 1 #NAME? 4 147.5
Deadlift
Competition
dl 1 #NAME? 5 155
Deadlift
Competition
dl 1 #NAME? 6 162.5
Deadlift
vertical pull Lat Pulldown 3 10-12 9-10 0
hamstring Hamstring Curls 3 10-12 9-10 0
horizontal pull Machine/Cable Row 3 10-12 9-10 0
tricep Cable Extension 3 10-12 9-10 0
 accessory 0 0 0 0 0
accessory 0 0 0 0 0

DAY 3 Thursday Primary Squat & Tertiary Bench

estimated
label exercise sets reps RPE
load
Competition
sq 1 2 7.5 125
Squat
Competition
sq 3 #NAME? 6 #NAME?
Squat
Tempo Bench (4-
bn 1 2 5.5 77.5
Tempo2-X)
Bench (4-
bn 1 2 6.5 80
2-X)
bn Larsen Press 3 #NAME? 6.5 #NAME?
unilateral
Split Squat 2 10-12 9-10 0
lower
side raise Cable 3 10-12 9-10 0
(ad/
Copenhagens #NAME? #NAME? #NAME? 0
ab)ductors
bicep Cable Curls 3 8-10 9-10 0
accessory 0 0 0 0 0

DAY 4 Saturday Primary Bench & Deadlift

estimated
label exercise sets reps RPE
load
Competition
bn 1 1 8 90
Bench
Competition
bn 4 #NAME? 7 #NAME?
Bench
Competition
dl 1 2 7.5 187.5
Deadlift
Competition
dl 3 #NAME? 6 #NAME?
Deadlift
horizontal pull Machine/Cable Row 3 10-12 9-10 0
shoulder
Lateral Raises 3 10-12 9-10 0
press
posterior Hamstring Curls 3 10-12 9-10 0
vertical pull Lat Pulldown 3 10-12 9-10 0
tricep Cable Extension 3 8-10 9-10 0
accessory 0 0 0 0 0
2: WEEK 3
Lifts
ded Split Weekly Notes
REST - D4 - REST Squat
Bench
Deadlift
Total
DAY 1

estimated
load used last set RPE notes label
1RM
- 0.0 sq

- 0.0 sq
- 0.0 sq
- 0.0 sq
- 0.0 bn
- 0.0 bn
- 0.0 quad
- 0.0 chest
(ad/
- 0.0
ab)ductors
- 0.0 bicep

DAY 2

estimated
load used last set RPE notes label
1RM
- 0.0 dl
- 0.0 dl
- 0.0 dl
- 0.0 dl
- 0.0 vertical pull
- 0.0 hamstring
horizontal
- 0.0
pull
- 0.0 tricep
 - 0.0 accessory
- 0.0 accessory

DAY 3

estimated
load used last set RPE notes label
1RM
- 0.0 sq
- 0.0 sq
- 0.0 bn
- 0.0 bn
- 0.0 bn
unilateral
- 0.0
lower
- 0.0 side raise
(ad/
- 0.0
ab)ductors
- 0.0 bicep
- 0.0 accessory

DAY 4

estimated
load used last set RPE notes label
1RM
- 0.0 bn
- 0.0 bn
- 0.0 dl
- 0.0 dl
horizontal
- 0.0
pull
shoulder
- 0.0
press
- 0.0 posterior
- 0.0 vertical pull
- 0.0 tricep
- 0.0 accessory
 Weekly
BLOCK 2: WEEK 4
Training Maxes e1RM
Recommended Split
Highs
140 #NAME? D1 - D2 - REST - D3 - REST - D4 - REST
95 #NAME?
210 #NAME?
445 #NAME?
Monday Secondary Squat & Bench

estimated
exercise sets reps intensity load used
load
Pause Squat (X-
1 #NAME? <5 90
1-X)
Pause Squat (X-
1 #NAME? 4.5 95
1-X)
Pause Squat (X-
1 #NAME? 5.5 97.5
1-X)
Pause Squat (X-
1 #NAME? 6.5 102.5
1-X)
Competition
1 4 8 82.5
Bench
Closer Grip 4 #NAME? 7.5 #NAME?
Split Squat 2 8-10 9-10 0
Incline DB Press 3 8-10 9-10 0
Copenhagens #NAME? #NAME? #NAME? 0
Cable Curls 3 8-10 9-10 0

Tuesday Secondary Deadlift

estimated
exercise sets reps intensity load used
load
Competition
1 #NAME? <5 145
Deadlift
Competition
1 #NAME? 4.5 150
Deadlift
Competition
1 #NAME? 5.5 157.5
Deadlift
Competition
1 #NAME? 6.5 165
Deadlift
Lat Pulldown 3 10-12 9-10 0
Hamstring Curls 3 10-12 9-10 0
Machine/Cable Row 3 10-12 9-10 0
Cable Extension 3 10-12 9-10 0
 0 0 0 0 0
0 0 0 0

Thursday Primary Squat & Tertiary Bench

estimated
exercise sets reps intensity load used
load
Competition
1 2 8.5 130
Squat
Competition
3 #NAME? 6.5 #NAME?
Squat
Tempo Bench (4-
1 2 6 80
Tempo2-X)
Bench (4-
1 2 7 82.5
2-X)
Larsen Press 3 #NAME? 7 #NAME?
Split Squat 2 10-12 9-10 0
Cable 3 10-12 9-10 0
Copenhagens #NAME? #NAME? #NAME? 0
Cable Curls 3 8-10 9-10 0
0 0 0 0 0

Saturday Primary Bench & Deadlift

estimated
exercise sets reps intensity load used
load
Competition
1 1 9 92.5
Bench
Competition
4 #NAME? 7.5 #NAME?
Bench
Competition
1 2 8.5 195
Deadlift
Competition
3 #NAME? 6.5 #NAME?
Deadlift
Machine/Cable Row 3 10-12 9-10 0
Lateral Raises 3 10-12 9-10 0
Hamstring Curls 3 10-12 9-10 0
Lat Pulldown 3 10-12 9-10 0
Cable Extension 3 8-10 9-10 0
0 0 0 0
K4
Weekly Notes

last set RPE e1RM notes

- 0.0

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0

last set RPE e1RM notes

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
 - 0.0
- 0.0

last set RPE e1RM notes

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0

last set RPE e1RM notes

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
 Weekly
BLOCK 3: WEEK
Lifts Training Maxes e1RM
Recommended Split
Highs
Squat 140 #NAME? D1 - D2 - REST - D3 - REST - D4 - RE
Bench 95 #NAME?
Deadlift 210 #NAME?
Total 445 #NAME?
DAY 1 Monday Secondary Squat & Bench

label exercise sets reps RPE

Pause Squat (X-1-
sq 1 #NAME? <3
X)
Pause Squat (X-1-
sq 1 #NAME? <4
X)
Pause Squat (X-1-
sq 1 #NAME? <5
X)
Pause Squat (X-1-
sq 1 #NAME? 5
X)
bn Competition Bench 1 3 6
bn Closer Grip 4 #NAME? 5
quad Split Squat 2 10-12 8-9
chest Incline DB Press 2 8-10 8-9
(ad/ab)ductors Copenhagens #NAME? #NAME? #NAME?
bicep Cable Curls 2 8-10 9-10

DAY 2 Tuesday Secondary Deadlift

label exercise sets reps RPE

Competition
dl 1 #NAME? <3
Deadlift
Competition
dl 1 #NAME? <4
Deadlift
Competition
dl 1 #NAME? <5
Deadlift
Competition
dl 1 #NAME? 5
Deadlift
vertical pull Lat Pulldown 2 10-12 8-9
hamstring Hamstring Curls 2 10-12 8-9
horizontal pull Machine/Cable Row 2 10-12 8-9
tricep Cable Extension 2 10-12 9-10
 accessory
accessory

DAY 3 Thursday Primary Squat & Tertiary Bench

label exercise sets reps RPE

sq Competition Squat 1 1 6.5
sq Competition Squat 3 #NAME? 5.5
Tempo Bench (4-2-
bn 1 1 4
X)
Tempo Bench (4-2-
bn 1 1 5
X)
bn Larsen Press 3 #NAME? 6
unilateral lower Split Squat 2 10-12 8-9
side raise Cable 2 10-12 8-9
(ad/ab)ductors Copenhagens #NAME? #NAME? #NAME?
bicep Cable Curls 2 8-10 9-10
accessory

DAY 4 Saturday Primary Bench & Deadlift

label exercise sets reps RPE

bn Competition Bench 1 1 7
bn Competition Bench 4 #NAME? 6
Competition
dl 1 1 6
Deadlift
Competition
dl 3 #NAME? 5
Deadlift
horizontal pull Machine/Cable Row 2 10-12 8-9
shoulder press Lateral Raises 2 10-12 8-9
posterior DB RDLs 2 10-12 8-9
vertical pull Lat Pulldown 2 10-12 8-9
tricep Cable Extension 2 8-10 9-10
accessory
 Lifts W1 W2 W3 W4
Squat #NAME? #NAME? #NAME? #NAME?
Bench #NAME? #NAME? #NAME? #NAME?
Deadlift #NAME? #NAME? #NAME? #NAME?
Total #NAME? #NAME? #NAME? #NAME?
OCK 3: WEEK 1
ommended Split Weekly Notes
REST - D3 - REST - D4 - REST

at & Bench

estimated last set estimated

load used notes
load RPE 1RM
85 - 0.0

90 - 0.0
95 - 0.0
97.5 - 0.0
77.5 - 0.0
#NAME? - 0.0
- 0.0
- 0.0
- 0.0
- 0.0

Deadlift

estimated last set estimated

load used notes
load RPE 1RM
145 - 0.0
150 - 0.0
157.5 - 0.0
162.5 - 0.0
- 0.0
- 0.0
- 0.0
- 0.0
 - 0.0
- 0.0

ertiary Bench

estimated last set estimated

load used notes
load RPE 1RM
125 - 0.0
#NAME? - 0.0
72.5 - 0.0
75 - 0.0
#NAME? - 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0

& Deadlift

estimated last set estimated

load used notes
load RPE 1RM
87.5 - 0.0
#NAME? - 0.0
185 - 0.0
#NAME? - 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
Meso
E1RM
Highs
0
0
0
0
 Weekly
BLOCK 3: WEEK 2
Lifts Training Maxes e1RM
Recommended Split
Highs
Squat 140 #NAME? D1 - D2 - REST - D3 - REST - D4 - REST
Bench 95 #NAME?
Deadlift 210 #NAME?
Total 445 #NAME?
DAY 1 Monday Secondary Squat & Bench

estimated
label exercise sets reps RPE
load
Pause Squat (X-
sq 1 #NAME? 2.5 87.5
1-X)
Pause Squat (X-
sq 1 #NAME? 3.5 92.5
1-X)
Pause Squat (X-
sq 1 #NAME? 4.5 97.5
1-X)
Pause Squat (X-
sq 1 #NAME? 5.5 100
1-X)
Competition
bn 1 3 7 80
Bench
bn Closer Grip 4 #NAME? 6 #NAME?
quad Split Squat 2 10-12 8-9 0
chest Incline DB Press 2 8-10 8-9 0
(ad/
Copenhagens #NAME? #NAME? #NAME? 0
ab)ductors
bicep Cable Curls 2 8-10 9-10 0

DAY 2 Tuesday Secondary Deadlift

estimated
label exercise sets reps RPE
load
Competition
dl 1 #NAME? 2.5 147.5
Deadlift
Competition
dl 1 #NAME? 3.5 152.5
Deadlift
Competition
dl 1 #NAME? 4.5 160
Deadlift
Competition
dl 1 #NAME? 5.5 165
Deadlift
vertical pull Lat Pulldown 2 10-12 8-9 0
hamstring Hamstring Curls 2 10-12 8-9 0
horizontal
Machine/Cable Row 2 10-12 8-9 0
pull
tricep Cable Extension 2 10-12 9-10 0
 accessory 0 0 0 0 0
accessory 0 0 0 0 0

DAY 3 Thursday Primary Squat & Tertiary Bench

estimated
label exercise sets reps RPE
load
Competition
sq 1 1 7.5 130
Squat
Competition
sq 3 #NAME? 6 #NAME?
Squat
Tempo Bench (4-
bn 1 1 4 75
Tempo2-X)
Bench (4-
bn 1 1 5 77.5
2-X)
bn Larsen Press 3 #NAME? 6.5 #NAME?
unilateral
Split Squat 2 10-12 8-9 0
lower
side raise Cable 2 10-12 8-9 0
(ad/
Copenhagens #NAME? #NAME? #NAME? 0
ab)ductors
bicep Cable Curls 2 8-10 9-10 0
accessory 0 0 0 0 0

DAY 4 Saturday Primary Bench & Deadlift

estimated
label exercise sets reps RPE
load
Competition
bn 1 1 8 90
Bench
Competition
bn 4 #NAME? 6.5 #NAME?
Bench
Competition
dl 1 1 7 192.5
Deadlift
Competition
dl 3 #NAME? 5.5 #NAME?
Deadlift
horizontal
Machine/Cable Row 2 10-12 8-9 0
pull
shoulder
Lateral Raises 2 10-12 8-9 0
press
posterior DB RDLs 2 10-12 8-9 0
vertical pull Lat Pulldown 2 10-12 8-9 0
tricep Cable Extension 2 8-10 9-10 0
accessory 0 0 0 0 0
3: WEEK 2
Lifts
ded Split Weekly Notes
REST - D4 - REST Squat
Bench
Deadlift
Total
DAY 1

estimated
load used last set RPE notes label
1RM
- 0.0 sq

- 0.0 sq
- 0.0 sq
- 0.0 sq
- 0.0 bn
- 0.0 bn
- 0.0 quad
- 0.0 chest
(ad/
- 0.0
ab)ductors
- 0.0 bicep

DAY 2

estimated
load used last set RPE notes label
1RM
- 0.0 dl
- 0.0 dl
- 0.0 dl
- 0.0 dl
- 0.0 vertical pull
- 0.0 hamstring
- 0.0 horizontal pull
- 0.0 tricep
 - 0.0 accessory
- 0.0 accessory

DAY 3

estimated
load used last set RPE notes label
1RM
- 0.0 sq
- 0.0 sq
- 0.0 bn
- 0.0 bn
- 0.0 bn
unilateral
- 0.0
lower
- 0.0 side raise
(ad/
- 0.0
ab)ductors
- 0.0 bicep
- 0.0 accessory

DAY 4

estimated
load used last set RPE notes label
1RM
- 0.0 bn
- 0.0 bn
- 0.0 dl
- 0.0 dl
- 0.0 horizontal pull
shoulder
- 0.0
press
- 0.0 posterior
- 0.0 vertical pull
- 0.0 tricep
- 0.0 accessory
 Weekly
BLOCK 3: WEEK 3
Training Maxes e1RM
Recommended Split Weekly N
Highs
140 ### D1 - D2 - REST - D3 - REST - D4 - REST
95 ###
210 ###
445 ###
Monday Secondary Squat & Bench

estimated
exercise sets reps RPE load used last set RPE
load
Pause Squat (X-
1 #NAME? 3 90 -
1-X)
Pause Squat (X-
1 #NAME? 4 95 -
1-X)
Pause Squat (X-
1 #NAME? 5 100 -
1-X)
Pause Squat (X-
1 #NAME? 6 102.5 -
1-X)
Competition
1 3 8 82.5 -
Bench
Closer Grip 4 #NAME? 7 #NAME? -
Split Squat 2 10-12 8-9 0 -
Incline DB Press 2 8-10 8-9 0 -
Copenhagens #NAME? #NAME? #NAME? 0 -
Cable Curls 2 8-10 9-10 0 -

Tuesday Secondary Deadlift

estimated
exercise sets reps RPE load used last set RPE
load
Competition
1 #NAME? 3 150 -
Deadlift
Competition
1 #NAME? 4 155 -
Deadlift
Competition
1 #NAME? 5 162.5 -
Deadlift
Competition
1 #NAME? 6 167.5 -
Deadlift
Lat Pulldown 2 10-12 8-9 0 -
Hamstring Curls 2 10-12 8-9 0 -
Machine/Cable Row 2 10-12 8-9 0 -
Cable Extension 2 10-12 9-10 0 -
 0 0 0 0 0 -
0 0 0 0 0 -

Thursday Primary Squat & Tertiary Bench

estimated
exercise sets reps RPE load used last set RPE
load
Competition
1 1 8.5 135 -
Squat
Competition
3 #NAME? 6.5 #NAME? -
Squat
Tempo Bench (4-
1 1 4 77.5 -
Tempo2-X)
Bench (4-
1 1 5 80 -
2-X)
Larsen Press 3 #NAME? 7 #NAME? -
Split Squat 2 10-12 8-9 0 -
Cable 2 10-12 8-9 0 -
Copenhagens #NAME? #NAME? #NAME? 0 -
Cable Curls 2 8-10 9-10 0 -
0 0 0 0 0 -

Saturday Primary Bench & Deadlift

estimated
exercise sets reps RPE load used last set RPE
load
Competition
1 1 9 92.5 -
Bench
Competition
4 #NAME? 7 #NAME? -
Bench
Competition
1 1 8 200 -
Deadlift
Competition
3 #NAME? 6 #NAME? -
Deadlift
Machine/Cable Row 2 10-12 8-9 0 -
Lateral Raises 2 10-12 8-9 0 -
DB RDLs 2 10-12 8-9 0 -
Lat Pulldown 2 10-12 8-9 0 -
Cable Extension 2 8-10 9-10 0 -
0 0 0 0 0 -
 Weekly
BLO
Lifts Training Maxes e1RM
Weekly Notes
Highs
Squat 140 #NAME?
Bench 95 #NAME?
Deadlift 210 #NAME?
Total 445 #NAME?
DAY 1 Monday Secondar

estimated
notes label exercise sets
1RM
0.0 bn Competition Bench 1

0.0 bn Closer Grip 2

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

DAY 2 Tuesday Secondary

estimated
notes label exercise sets
1RM
Competition
0.0 dl 3
Deadlift
0.0
0.0
0.0
0.0
0.0
0.0
0.0
 0.0
0.0 0 0

DAY 3 Wednesday Secondary Squat

estimated
notes label exercise sets
1RM
0.0 sq Pause Squat (X-1-X) 3
Tempo Bench (4-2-
0.0 bn 1
X)
0.0 bn Larsen Press 2
0.0
0.0
0.0
0.0
0.0
0.0
0.0 0 0

DAY 4 Saturday MAX

estimated
notes label exercise sets
1RM
0.0 sq Comp Squats 1
0.0 sq Comp Squats 1
0.0 sq Comp Squats 1
0.0 bn Comp Bench 1
0.0 bn Comp Bench 1
0.0 bn Comp Bench 1
0.0 dl Comp Deadlifts 1
0.0 dl Comp Deadlifts 1
0.0 dl Comp Deadlifts 1
0.0 0 0
 BLOCK 3: WEEK 4
Recommended Split Weekly Notes
D1 - D2 - REST - D3 - REST - D4 - REST

Secondary Bench

estimated estimat
reps RPE load used last set RPE notes
load ed 1RM
3 6 77.5 - 0.0

#NAME? 6 #NAME? - 0.0

- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0

Secondary Deadlift

estimated estimat
reps RPE load used last set RPE notes
load ed 1RM
#NAME? 4 155 - 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
 - 0.0
0 0 - 0.0

Secondary Squat & Tertiary Bench

estimated estimat
reps RPE load used last set RPE notes
load ed 1RM
3 4 97.5 - 0.0
1 5 80 - 0.0
#NAME? 5 #NAME? - 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
- 0.0
0 0 0 - 0.0

MAX OUT

estimated estimat
reps RPE load used last set RPE notes
load ed 1RM
1 7 0 - 0.0

1 8.5 0 - 0.0

1 10 0 - 0.0

1 8 0 - 0.0

1 9 0 - 0.0

1 10 0 - 0.0

1 7 0 - 0.0

1 8.5 0 - 0.0

1 10 0 - 0.0
0 0 - 0.0
 Exercise Library
Chest/Shoulder/ Lower
Back Unilateral Lower
Triceps Posterior
Smith Press Pull Up DB RDLs RFE Split Squat
Incline Smith Press Chin Up Back Extension FFE Split Squat
Tricep Extension Rear Delt Fly Glute-Ham RaiseSingle Leg Press
Tricep Pushdown Face Pull Reverse Hyper Extension
Skull Crusher Seal Row Hip Thrust
JM Press T-Bar Row

Spinal Chest/Shoulder
Warmups
Hip Quad Ham Glute
Cat Cow Hooklying Press Leg Swings Front Loaded Heel Elevated Squat
Thread The Needle Cable Press Around Frog Stretch RFE Split Squat
Arch Over Bench Single Arm BB PressFFE Split Squat Toe Reaches
Foam Roll Arch On Bench
Face Pulls Warmup Wide Lunges DB RDLs
Chest Supported DB Protraction
Banded Shoulder
Over Bench
Stretches
90 90 Bike
Cobra Pose Band Pull Apart Leg/Knee Raises
Toe Reaches ER Stretch With Bands
ibrary
Machine
(ad/ab)ductors
Squats
Hack Squat Hip ADductor Machine
Pendulum Squat Hip ABductor Machine
Belt Squat Copenhagen Plank
Leg Press

ps Ankle Mobilty
Front Loaded Heel Elevated Squat
RFE Split Squat
Ankle Step Down
Leg Press Calf
Raises