Welcome to your Jamal Browner x StrengthStudioT

see the detailed program breakdown video and co

can find the link to the exclusive deadlift tutorial by
Pre-hab" sheet is where you'll see further inform

Note: You need to open this program on Goo

We made sure to make this program as deta

 Email:
Instagram:

If you like the format and style of this program, yo

Be sure to let us kn
engthStudioTT Training program! This document consists of Four (4) sheets
n video and contact us if you need to. The "Start" sheet is where you'll ente
lift tutorial by Jamal (Top Right). The "Your Program" sheet is where you w
further information on recommendations for the program. PLEASE WATCH
GETTING STARTED.

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with

WATCH THE FULL PROGRAM BREAKDOWN VIDE

Program Breakdow

gram as detailed as possible, but if you do have any questions that are not
 Email Us!
Our Instagram!

s program, you can check out our 1-on-1 strength coaching service. Once co
re to let us know you came from this Program! Also we would love it if you

1-On-1 Coaching!
Write A Review!
Four (4) sheets. The "Welcome" sheet is the sheet you're on now and wher
ere you'll enter your information before you start the program and also wh
s where you will see your 12 weeks of programming laid out. The "RPE, Wa
PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO ON THIS SHEET B
ED.

9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!

EAKDOWN VIDEO HERE:

eakdown!

ns that are not answered in this document, feel free to email or DM us belo
ervice. Once coaching spots are available you can get $40 off of your first 2
d love it if you left a review for this program below!

ching!
ew!

BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)

LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS

DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
et is the sheet you're on now and where you can
fore you start the program and also where you
of programming laid out. The "RPE, Warm-ups &
BREAKDOWN VIDEO ON THIS SHEET BEFORE

one you can download the Microsoft Excel

ument, feel free to email or DM us below!

lable you can get $40 off of your first 2 months!
program below!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
 YOUR PROFILE

NAME ???
AGE ???
SQUAT 150
BENCH PRESS ???
DEADLIFT 200
STARTING BODY WEIGHT
VARIATIONS
CLICK THERE TO OPEN ROMANIAN DEADLIFTS 140
THE DROP DOWN
MENU → BENCH PRESS VARIANT ???
HIGH BAR SQUAT 120
Having problems filling out the Table?
Watch This!

QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 2 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these

1. How stressful is yo
1 - Stressful. (Mediocre sleep
 SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu
3 - Conventional pullers should lean toward a 1

QUESTIONNAIRE - PART 2 - DEADL

1. Rate your ability t

1 - I usually can't recover from

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

2. Rate your techniq

1 - I don't have great techniqu
 SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

3. How well do you r

1 - I don't recover very well fro

SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2

Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT"
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog

Email:
Instagram:
 ← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.

DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".

1 - GENERAL
TS. Please rate the following as honestly as possible, these selection
to one of these you should leave it at a two (2) rating.

ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
 2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
intensity but you usually do less frequency than this program has (2
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech

2 - DEADLIFT

our ability to handle/recover from volume for the Deadlift:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

our technique on the Deadlift:

e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
 2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover

2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.

he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you

Email Us!
Our Instagram!
 WATCH JAMAL'S NEW DEADLIFT TU

DEADLIFT TUTOR

ossible, these selections will impact your program significantly:

cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
an this program has (2 Deadlift days weekly) you should lean towar
with 2 or 3 if your technique is really solid.

for the Deadlift:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li

ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Deadlift?:
very is average. | 3 - I recover very well from higher intensities.

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT DEADLIFT VARIANT
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS 2 POSITION PAUSED DEADLIFT
FLOOR PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
TEMPO BENCH PRESS ROMANIAN DEADLIFTS
TEMPO DEADLIFT
SNATCH GRIP SLDL
CH JAMAL'S NEW DEADLIFT TUTORIAL HERE:

DEADLIFT TUTORIAL!

ogram significantly:

or Great Sleep & Light Work/School hours)

y) you should lean toward 2.

ly handle a lot of volume on this lift and recover well.

less. (Very efficient)

ax) on the Deadlift?:
ities.

D-RST D-TI
6 4

it into this document.

d. It's a percentage drop.

ght by 5% if the RPE is too high!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
BE SURE TO TAG: @STRENGTHSTUDIOTT & @JAMAL_B15
ON INSTAGRAM SO WE CAN SEE YOUR TRAINING VIDEOS
AND SHOW SOME LOVE!

DAY 1 SETS REPS

ALL THE ACESSORIES AND CORE
WORK HAVE A DROP DOWN MENU DEADLIFT 1 1
WITH MULTIPLE OPTIONS. YOU CAN DEADLIFT 1 5
CLICK ON THE ACCESSORY ITSELF
AND OPEN THE MENU TO SELECT. DEADLIFT #NAME? 5
ROMANIAN DEADLIFTS #NAME? 6
BENCH PRESS (VARIED GRIP) 3 8
DROP DOWN OPTION → GOOD MORNINGS 3 8-10
FACE PULLS / REAR DELT FLYS 3 12-15
DROP DOWN OPTION → CABLE CRUNCHES 3 12-20
DROP DOWN OPTION → MCGILL BIG 3 3 15-20
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

SQUAT 3 5
BENCH PRESS 4 5
DROP DOWN OPTION → NEUTRAL GRIP PULLDOWNS 1 DENSITY
DROP DOWN OPTION → CHEST SUPPORTED ROWS 4 10-12
DROP DOWN OPTION → INCLINE DB PRESS 3 8-10
DROP DOWN OPTION → TRICEP PUSHDOWNS 4 10-12
DROP DOWN OPTION → DEADBUGS 3 15+
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 3 SETS REPS

DEADLIFT #NAME? 3
 DEADLIFT #NAME? 4
DEADLIFT 1 0
DROP DOWN OPTION → BARBELL ROWS 4 8-10
DROP DOWN OPTION → REVERSE GRIP PULLDOWNS 3 12-15
DROP DOWN OPTION → LEG EXTENSIONS 4 12-16
DROP DOWN OPTION → HAMSTRING CURLS 4 12-16
DROP DOWN OPTION → WEIGHTED PLANKS 3 30-60s
- - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

HIGH BAR SQUAT 1 7
HIGH BAR SQUAT 2 8
BENCH PRESS VARIANT 1 6
BENCH PRESS VARIANT 2 7
OHP 3 8-10
DROP DOWN OPTION → BARBELL GLUTE BRIDGES 3 8-10
DROP DOWN OPTION → LU RAISES 3 12-15
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 1 SETS REPS

- - -
DEADLIFT 1 5
DEADLIFT #NAME? 5
ROMANIAN DEADLIFTS #NAME? 6
BENCH PRESS (VARIED GRIP) 3 8
GOOD MORNINGS 3 8-10
FACE PULLS / REAR DELT FLYS 3 12-15
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
 DAY 2 SETS REPS
SQUAT 3 5
BENCH PRESS 4 5
NEUTRAL GRIP PULLDOWNS 1 DENSITY
CHEST SUPPORTED ROWS 4 10-12
INCLINE DB PRESS 3 8-10
TRICEP PUSHDOWNS 4 10-12
DEADBUGS 3 15+
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 3 SETS REPS

DEADLIFT #NAME? 3
DEADLIFT #NAME? 4
DEADLIFT 1 0
BARBELL ROWS 4 8-10
REVERSE GRIP PULLDOWNS 3 12-15
LEG EXTENSIONS 4 12-16
HAMSTRING CURLS 4 12-16
WEIGHTED PLANKS 3 30-60s
- - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

HIGH BAR SQUAT 1 7
HIGH BAR SQUAT 2 8
BENCH PRESS VARIANT 1 6
BENCH PRESS VARIANT 2 7
OHP 3 8-10
BARBELL GLUTE BRIDGES 3 8-10
LU RAISES 3 12-15
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
 DAY 1 SETS REPS
ALL THE ACESSORIES AND CORE
WORK HAVE A DROP DOWN MENU DEADLIFT 1 4
WITH MULTIPLE OPTIONS. YOU CAN DEADLIFT #NAME? 4
CLICK ON THE ACCESSORY ITSELF
AND OPEN THE MENU TO SELECT. ROMANIAN DEADLIFTS #NAME? 5
BENCH PRESS (VARIED GRIP) 3 7
DROP DOWN OPTION → DB RDLS 3 6-8
SHOULDER Ys Ts Ws 3 8-10
DROP DOWN OPTION → CABLE CRUNCHES 3 12-20
DROP DOWN OPTION → MCGILL BIG 3 3 15-20
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

SQUAT 3 4
BENCH PRESS 4 4
DROP DOWN OPTION → WIDE GRIP PULLDOWNS 4 6-8
DROP DOWN OPTION → SINGLE ARM DB ROWS 4 7-9
DROP DOWN OPTION → FLAT DB PRESS 3 6-8
DROP DOWN OPTION → SKULL CRUSHERS 4 8-10
DROP DOWN OPTION → DEADBUGS 3 15+
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 3 SETS REPS

DEADLIFT #NAME? 3
DEADLIFT #NAME? 4
DROP DOWN OPTION → SEAL ROWS 4 6-8
DROP DOWN OPTION → SINGLE ARM LAT PULL-DOWNS 3 8-10
DROP DOWN OPTION → LEG PRESS 4 8-10
DROP DOWN OPTION → NORDIC CURLS 4 8-10
DROP DOWN OPTION → WEIGHTED PLANKS 3 30-60s
- - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

HIGH BAR SQUAT 1 5
HIGH BAR SQUAT 2 6
BENCH PRESS VARIANT 1 5
BENCH PRESS VARIANT 2 6
STANDING DB SHOULDER PRESS 3 6-8
DROP DOWN OPTION → BARBELL GLUTE BRIDGES 3 6-8
DROP DOWN OPTION → DB LATERAL RAISES 3 8-10
DROP DOWN OPTION → SIDE PLANKS 3 20-40s
DROP DOWN OPTION → PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 1 SETS REPS

DEADLIFT 1 4
DEADLIFT #NAME? 4
ROMANIAN DEADLIFTS #NAME? 5
BENCH PRESS (VARIED GRIP) 3 7
DB RDLS 3 6-8
SHOULDER Ys Ts Ws 3 8-10
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 2 SETS REPS

SQUAT 3 4
BENCH PRESS 4 4
WIDE GRIP PULLDOWNS 4 6-8
SINGLE ARM DB ROWS 4 7-9
FLAT DB PRESS 3 6-8
SKULL CRUSHERS 4 8-10
DEADBUGS 3 15+
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 3 SETS REPS

DEADLIFT #NAME? 2
DEADLIFT #NAME? 3
SEAL ROWS 4 6-8
SINGLE ARM LAT PULL-DOWNS 3 8-10
LEG PRESS 4 8-10
NORDIC CURLS 4 8-10
 WEIGHTED PLANKS 3 30-60s
- - -
TOTAL DEADLIFT VOLUME - -

DAY 4 SETS REPS

HIGH BAR SQUAT 1 5
HIGH BAR SQUAT 2 6
BENCH PRESS VARIANT 1 5
BENCH PRESS VARIANT 2 6
STANDING DB SHOULDER PRESS 3 6-8
BARBELL GLUTE BRIDGES 3 6-8
DB LATERAL RAISES 3 8-10
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

PROGRAM ANALYSIS
1

0.9

0.8

0.7

0.6
BODY WEIGHT

0.5

0.4

0.3

0.2
 0.7

0.6

BODY WEIGHT
0.5

0.4

0.3

0.2

0.1

0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.
Start 1 2 3 4 5 6 7 8 9 10 11
WEEK

20000

18000

16000

14000

12000
VOLUMe

10000

8000

6413
6000

4725

4000
8000

6413
6000

4725

4000

3094

2000
1519

0 0 0 0 0
1 2 3 4
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSIONS REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS

LEG EXTENSIONS HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT

CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
 WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
160 160 5 -
150 750 6 -
#NAME? #NAME? - -
0 #NAME? #NAME? -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 2879 - -

WEIGHT DAILY VOLUME RPE TEMPO

101 1519 - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1519 - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 2580 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 -
0 0 - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
WEIGHT DAILY VOLUME RPE TEMPO
- - - -
0 0 7.5 -
#NAME? #NAME? - -
0 #NAME? #NAME? -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -
WEIGHT DAILY VOLUME RPE TEMPO
113 1688 - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1688 - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#NAME? #NAME? - -
#NAME? #NAME? - -
#NAME? #NAME? 6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 2850 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 7.5 -
0 0 - -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 7
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
#NAME? #NAME? - -
0 #NAME? - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

109 1305 - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1305 - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 3360 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 6 -
0 0 - -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
 - - - -
- - - -
- 0 - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
WEIGHT DAILY VOLUME RPE TEMPO
0 0 7.5 -
#NAME? #NAME? - -
0 #NAME? - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- #VALUE! - -
- 0 - -

WEIGHT DAILY VOLUME RPE TEMPO

120 1440 - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 1440 - -
- #VALUE! - -

WEIGHT DAILY VOLUME RPE TEMPO

#NAME? #NAME? - -
#NAME? #NAME? - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
 0 - - -
- - - -
- 2680 - -

WEIGHT DAILY VOLUME RPE TEMPO

0 0 8 -
0 0 - -
0 0 8 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- 0 - -
- 0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEKLY BODY WEIGHT

Week Body Weight
Start 0.0

1 0.0

2 0.0

3 0.0

4 0.0

5 0.0
 6 0.0

7 0.0

8 0.0

9 0.0

0.0 0.0 0.0 0.0 0.0

10 0.0
8 9 10 11 12
11 0.0

12 0.0

Weekly Cumulative Volume For Each Main Lift

13781

12386

11036

9731

8156

6413

4725
 6413

4725

0 0 0 0 0 0 0
3 4 5 6 7 8 9

WEEK
 INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS

BARBELL GLUTE BRIDGES

HIP THRUSTERS
RAL RAISES
NOTE: IF AT ANYTIME DURING YOUR TRAINING YOU
FAIL A SET OR THE RPE WAS FAR OVER WHAT IT
SHOULD BE AROUND FOR THAT DAY. YOU SHOULD
DROP THE LOADS BY AN ADDITIONAL 5-10%.

WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT

D1 - REST - D2 - REST - D3 - D4 - REST - D1
NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
#NAME?
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
WITH EXTERNAL ROTATION.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
 -
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
#NAME?
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
WITH EXTERNAL ROTATION.
-
EACH SIDE/EACH EXERCISE.
-
-
-
 NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
#NAME?
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
 -
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SETS SHOULD BE RPE 6.5,7.5,8.5 & THEN DROP 12% OFF THE 3RD SET FOR LAST SET.
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
SUPERSET.
-
 TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

WEEKLY BODY WEIGHT LOG

Body Weight
0.0

0.0

0.0

0.0

0.0

0.0
 0.0

0.0

0.0

0.0

0.0

0.0

0.0

mulative Volume For Each Main Lift

17935

16335

15221

13781

12386

11036

W
W
 0 0 0 0 0 0
7 8 9 10 11 12

EEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Cumulative Vol
Week
1
2
3
4
5
6
17935
7
8
9
5
10
11
12

Weekly Bench Cumulative Vo

Week
1
2
3
4
Weekly Squat Cumulative Volume 5
Weekly Bench Cumulative Volume 6
7
8
9
10
11
12
 Weekly Deadlift Cumulative Vo
Week
1
2
3
4
5
6
7
8
0 9
12
10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT
- - - -
DEADLIFT 1 5 0
DEADLIFT #NAME? 5 #NAME?
ROMANIAN DEADLIFTS #NAME? 6 0
BENCH PRESS (VARIED GRIP) 3 8 #VALUE!
GOOD MORNINGS 3 8-10 0
FACE PULLS / REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 3 5 105
BENCH PRESS 4 5 #VALUE!
NEUTRAL GRIP PULLDOWNS 1 DENSITY 0
CHEST SUPPORTED ROWS 4 10-12 0
INCLINE DB PRESS 3 8-10 0
TRICEP PUSHDOWNS 4 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT #NAME? 3 #NAME?
 DEADLIFT #NAME? 4 #NAME?
DEADLIFT 1 0 #NAME?
BARBELL ROWS 4 8-10 0
REVERSE GRIP PULLDOWNS 3 12-15 0
LEG EXTENSIONS 4 12-16 0
HAMSTRING CURLS 4 12-16 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

HIGH BAR SQUAT 1 7 0
HIGH BAR SQUAT 2 8 0
BENCH PRESS VARIANT 1 6 0
BENCH PRESS VARIANT 2 7 0
OHP 3 8-10 0
BARBELL GLUTE BRIDGES 3 8-10 0
LU RAISES 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT
DEADLIFT 1 1 0
DEADLIFT 1 5 0
DEADLIFT #NAME? 5 #NAME?
ROMANIAN DEADLIFTS #NAME? 6 0
BENCH PRESS (VARIED GRIP) 3 8 #VALUE!
GOOD MORNINGS 3 8-10 0
FACE PULLS / REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
 DAY 2 SETS REPS WEIGHT
SQUAT 3 5 116
BENCH PRESS 4 5 #VALUE!
NEUTRAL GRIP PULLDOWNS 1 DENSITY 0
CHEST SUPPORTED ROWS 4 10-12 0
INCLINE DB PRESS 3 8-10 0
TRICEP PUSHDOWNS 4 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT #NAME? 3 #NAME?
DEADLIFT #NAME? 4 #NAME?
DEADLIFT 1 0 #NAME?
BARBELL ROWS 4 8-10 0
REVERSE GRIP PULLDOWNS 3 12-15 0
LEG EXTENSIONS 4 12-16 0
HAMSTRING CURLS 4 12-16 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

HIGH BAR SQUAT 1 7 0
HIGH BAR SQUAT 2 8 0
BENCH PRESS VARIANT 1 6 0
BENCH PRESS VARIANT 2 7 0
OHP 3 8-10 0
BARBELL GLUTE BRIDGES 3 8-10 0
LU RAISES 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 8
DAY 1 SETS REPS WEIGHT
DEADLIFT 1 4 0
DEADLIFT #NAME? 4 #NAME?
ROMANIAN DEADLIFTS #NAME? 5 0
BENCH PRESS (VARIED GRIP) 3 7 #VALUE!
DB RDLS 3 6-8 0
SHOULDER Ys Ts Ws 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 3 4 113
BENCH PRESS 4 4 #VALUE!
WIDE GRIP PULLDOWNS 4 6-8 0
SINGLE ARM DB ROWS 4 7-9 0
FLAT DB PRESS 3 6-8 0
SKULL CRUSHERS 4 8-10 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT #NAME? 3 #NAME?
DEADLIFT #NAME? 4 #NAME?
SEAL ROWS 4 6-8 0
SINGLE ARM LAT PULL-DOWNS 3 8-10 0
LEG PRESS 4 8-10 0
NORDIC CURLS 4 8-10 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

HIGH BAR SQUAT 1 5 0
HIGH BAR SQUAT 2 6 0
BENCH PRESS VARIANT 1 5 0
BENCH PRESS VARIANT 2 6 0
STANDING DB SHOULDER PRESS 3 6-8 0
BARBELL GLUTE BRIDGES 3 6-8 0
DB LATERAL RAISES 3 8-10 0
SIDE PLANKS 3 20-40s -
 PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAY 1 SETS REPS WEIGHT
DEADLIFT 1 4 0
DEADLIFT #NAME? 4 #NAME?
ROMANIAN DEADLIFTS #NAME? 5 0
BENCH PRESS (VARIED GRIP) 3 7 #VALUE!
DB RDLS 3 6-8 0
SHOULDER Ys Ts Ws 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 3 3 124
BENCH PRESS 4 3 #VALUE!
WIDE GRIP PULLDOWNS 4 6-8 0
SINGLE ARM DB ROWS 4 7-9 0
FLAT DB PRESS 3 6-8 0
SKULL CRUSHERS 4 8-10 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 1 0
DEADLIFT #NAME? 2 #NAME?
DEADLIFT #NAME? 3 #NAME?
SEAL ROWS 4 6-8 0
SINGLE ARM LAT PULL-DOWNS 3 8-10 0
LEG PRESS 4 8-10 0
 NORDIC CURLS 4 8-10 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

HIGH BAR SQUAT 1 5 0
HIGH BAR SQUAT 2 6 0
BENCH PRESS VARIANT 1 5 0
BENCH PRESS VARIANT 2 6 0
STANDING DB SHOULDER PRESS 3 6-8 0
BARBELL GLUTE BRIDGES 3 6-8 0
DB LATERAL RAISES 3 8-10 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Cumulative Volume
Cumulative Volume
1519
3094
6000
4725
6413
8156
9731 5459
11036
12386
5000
13781
15221
16335
17935

Weekly Bench Cumulative Volume 4000

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
VOLUME

3000
#VALUE!
#VALUE! 2760
2670
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 2000

1631
1575
1519
 2000

1631
Weekly Deadlift Cumulative Volume 1575
1519
Cumulative Volume
5459
8129
1000
10889
13739
16679
18959
22319
25789
29369 0 0 0 0
1 2 3
32049
34729
#NAME?
WEEK 2
DAILY VOLUME RPE TEMPO
- - -
0 6.5 -
#NAME? - -
#NAME? #NAME? -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

DAILY VOLUME RPE TEMPO

1575 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1575 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#NAME? - -
 #NAME? - -
#NAME? 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2670 - -

DAILY VOLUME RPE TEMPO

0 6.5 -
0 - -
0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAILY VOLUME RPE TEMPO
0 7.5 -
0 8 -
#NAME? - -
#NAME? #NAME? -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -
 DAILY VOLUME RPE TEMPO
1744 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1744 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#NAME? - -
#NAME? - -
#NAME? 7 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2940 - -

DAILY VOLUME RPE TEMPO

0 8 -
0 - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 8
DAILY VOLUME RPE TEMPO
0 6.5 -
#NAME? - -
#NAME? - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

DAILY VOLUME RPE TEMPO

1350 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1350 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#NAME? - -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
3470 - -

DAILY VOLUME RPE TEMPO

0 6.5 -
0 - -
0 6.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
 - - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAILY VOLUME RPE TEMPO
0 7.5 -
#NAME? - -
#NAME? - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

DAILY VOLUME RPE TEMPO

1114 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1114 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

0 8-9 -
#NAME? - -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
 - 7-8 -
- - -
- - -
2680 - -

DAILY VOLUME RPE TEMPO

0 8.5 -
0 - -
0 8.5 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
 Weekly Volume For Each Main Lift

459

3580
3470
3360

2940
2850
2760
2670

2280

1744
1688
1631
1575 1575
519
1350 1395
1305
 2280

1744
1688
1631
1575 1575
519
1350 1395
1305

0 0 0 0 0 0 0 0
2 3 4 5 6 7 8 9

WEEK
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
#NAME?
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
WITH EXTERNAL ROTATION.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
 -
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
#NAME?
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
WITH EXTERNAL ROTATION.
-
EACH SIDE/EACH EXERCISE.
-
-
-
 NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SETS SHOULD BE RPE 5.5,6.5,7.5 & THEN DROP 12% OFF THE 3RD SET FOR LAST SET.
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
 -
-
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SETS SHOULD BE RPE 7,8,9 & THEN DROP 12% OFF THE 3RD SET FOR LAST SET.
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
-
SUPERSET.
 -
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 Weekly Volume For Each Main Lift

3580
3470
3360

2940

2680 2680

2280

1810
1744
1575 1600

1395 1440
1305 1350

1114
 2280

1810
1744
1575 1600

1395 1440
1305 1350

1114

0 0 0 0 0 0 0 0
5 6 7 8 9 10 11 12

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Volume

Week
1
2
3
Weekly Squat Volume
4
Weekly Bench Volume 5
Weekly Deadlift Volume 6
7
2680
8
9
10
11
12
1810

1600

1114
 1810

1600
Weekly Deadlift Volume
Week
1
1114 2
3
4
5
6
7
8
0 0 9
11 12
10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT
DEADLIFT 1 1 0
DEADLIFT 1 5 0
DEADLIFT #NAME? 5 #NAME?
ROMANIAN DEADLIFTS #NAME? 6 0
BENCH PRESS (VARIED GRIP) 3 8 #VALUE!
GOOD MORNINGS 3 8-10 0
FACE PULLS / REAR DELT FLYS 3 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 3 5 109
BENCH PRESS 4 5 #VALUE!
NEUTRAL GRIP PULLDOWNS 1 DENSITY 0
CHEST SUPPORTED ROWS 4 10-12 0
INCLINE DB PRESS 3 8-10 0
TRICEP PUSHDOWNS 4 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT #NAME? 3 #NAME?
 DEADLIFT #NAME? 4 #NAME?
DEADLIFT 1 0 #NAME?
BARBELL ROWS 4 8-10 0
REVERSE GRIP PULLDOWNS 3 12-15 0
LEG EXTENSIONS 4 12-16 0
HAMSTRING CURLS 4 12-16 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

HIGH BAR SQUAT 1 7 0
HIGH BAR SQUAT 2 8 0
BENCH PRESS VARIANT 1 6 0
BENCH PRESS VARIANT 2 7 0
OHP 3 8-10 0
BARBELL GLUTE BRIDGES 3 8-10 0
LU RAISES 3 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 6 / DELOAD
DAY 1 SETS REPS WEIGHT
- - - -
DEADLIFT 1 4 0
DEADLIFT #NAME? 4 #NAME?
ROMANIAN DEADLIFTS 4 5 0
BENCH PRESS (VARIED GRIP) 3 8 #VALUE!
GOOD MORNINGS 2 8-10 0
FACE PULLS / REAR DELT FLYS 2 12-15 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -
 DAY 2 SETS REPS WEIGHT
SQUAT 3 5 105
BENCH PRESS 4 5 #VALUE!
NEUTRAL GRIP PULLDOWNS 1 DENSITY 0
CHEST SUPPORTED ROWS 3 10-12 0
INCLINE DB PRESS 2 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT 1 3 160
DEADLIFT #NAME? 4 150
DEADLIFT 1 0 150
BARBELL ROWS 3 8-10 0
REVERSE GRIP PULLDOWNS 2 12-15 0
LEG EXTENSIONS 3 12-16 0
HAMSTRING CURLS 3 12-16 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

HIGH BAR SQUAT 1 7 0
HIGH BAR SQUAT 2 7 0
BENCH PRESS VARIANT 1 6 0
BENCH PRESS VARIANT 2 6 0
OHP 2 8-10 0
BARBELL GLUTE BRIDGES 2 8-10 0
LU RAISES 2 12-15 0
SIDE PLANKS 3 20-40s -
PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0
 WEEK 9
DAY 1 SETS REPS WEIGHT
DEADLIFT 1 4 0
DEADLIFT #NAME? 4 #NAME?
ROMANIAN DEADLIFTS #NAME? 5 0
BENCH PRESS (VARIED GRIP) 3 7 #VALUE!
DB RDLS 3 6-8 0
SHOULDER Ys Ts Ws 3 8-10 0
CABLE CRUNCHES 3 12-20 0
MCGILL BIG 3 3 15-20 -
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 3 4 116
BENCH PRESS 4 4 #VALUE!
WIDE GRIP PULLDOWNS 4 6-8 0
SINGLE ARM DB ROWS 4 7-9 0
FLAT DB PRESS 3 6-8 0
SKULL CRUSHERS 4 8-10 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 3 SETS REPS WEIGHT

DEADLIFT #NAME? 3 #NAME?
DEADLIFT #NAME? 4 #NAME?
SEAL ROWS 4 6-8 0
SINGLE ARM LAT PULL-DOWNS 3 8-10 0
LEG PRESS 4 8-10 0
NORDIC CURLS 4 8-10 0
WEIGHTED PLANKS 3 30-60s 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 4 SETS REPS WEIGHT

HIGH BAR SQUAT 1 5 0
HIGH BAR SQUAT 2 6 0
BENCH PRESS VARIANT 1 5 0
BENCH PRESS VARIANT 2 6 0
STANDING DB SHOULDER PRESS 3 6-8 0
BARBELL GLUTE BRIDGES 3 6-8 0
DB LATERAL RAISES 3 8-10 0
SIDE PLANKS 3 20-40s -
 PALOFF PRESSES 3 8-10 -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

DEADLIFT OPENING ATTEMPT FOR TEST DAY

??? WEEK 12 / TEST

DAY 1 SETS REPS WEIGHT
DEADLIFT 1 1 #NAME?
DEADLIFT #NAME? #NAME? #NAME?
SQUAT 4 4 70
BENCH PRESS 3 6 65
SHOULDER Ys Ts Ws 2 10-12 0
CABLE CRUNCHES 3 12-20 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 2 SETS REPS WEIGHT

SQUAT 3 2 80
BENCH PRESS 4 2 80
SINGLE ARM DB ROWS 2 6-8 0
SKULL CRUSHERS 2 8-10 0
DEADBUGS 3 15+ -
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

REST FOR 2 OR 3 DAYS BETW

DAY 3 SETS REPS WEIGHT
DEADLIFT 1 1 0
BENCH PRESS 1 1 0
SQUAT 1 1 0
- - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
1519
1575
1631
1688
1744
1575
1305
1350
1395
1440
1114
1600

Weekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
1810
Weekly Deadlift Volume
Volume
5459
2670
2760
2850
2940
2280
3360
3470
3580
2680
2680
#NAME?
WEEK 3
DAILY VOLUME RPE TEMPO
0 6.5 -
0 7 -
#NAME? - -
#NAME? #NAME? -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

DAILY VOLUME RPE TEMPO

1631 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1631 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#NAME? - -
 #NAME? - -
#NAME? 6 -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
2760 - -

DAILY VOLUME RPE TEMPO

0 7 -
0 - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 6 / DELOAD
DAILY VOLUME RPE TEMPO
- - -
0 5-6 -
#NAME? - -
0 - -
#VALUE! - -
- 6-7 -
- 6-7 -
- - -
- - -
- - -
#VALUE! - -
0 - -
 DAILY VOLUME RPE TEMPO
1575 - -
#VALUE! - -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
1575 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

480 - -
#NAME? - -
0 5 -
- 6-7 -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
2280 - -

DAILY VOLUME RPE TEMPO

0 6 -
0 - -
0 6 -
0 - -
- 6-7 -
- 6-7 -
- 6-7 -
- - -
- - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0
WEEK 9
DAILY VOLUME RPE TEMPO
0 7 -
#NAME? - -
#NAME? - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
- - -
#VALUE! - -
0 - -

DAILY VOLUME RPE TEMPO

1395 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
1395 - -
#VALUE! - -

DAILY VOLUME RPE TEMPO

#NAME? - -
#NAME? - -
- 7-8 -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
- - -
3580 - -

DAILY VOLUME RPE TEMPO

0 7 -
0 - -
0 7 -
0 - -
- 7-8 -
- 7-8 -
- 7-8 -
- - -
 - - -
- - -
0 - -
0 - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 12 / TEST
DAILY VOLUME RPE TEMPO
#NAME? - -
#NAME? - -
1120 - -
1170 - -
- 7 -
- - -
- - -
1120 - -
1170 - -
#NAME? - -

DAILY VOLUME RPE TEMPO

480 - -
640 - -
- 7 -
- 7 -
- - -
- - -
480 - -
640 - -

OR 2 OR 3 DAYS BETWEEN DAY 2 AND DAY 3.

DAILY VOLUME RPE TEMPO
0 9-10 -
0 9-10 -
0 9-10 -
- - -

END OF WEEK BODY WEIGHT:

0.0
 NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
#NAME?
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
WITH EXTERNAL ROTATION.
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
 -
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-

NOTES
-
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SETS SHOULD BE RPE 5,5,5 & THEN DROP 12% OFF THE 3RD SET FOR LAST SET.
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
WITH EXTERNAL ROTATION.
-
EACH SIDE/EACH EXERCISE.
-
-
-
 NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE GIVEN RPE.
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
-
-
-
-
 NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
SETS SHOULD BE RPE 6,7,8 & THEN DROP 12% OFF THE 3RD SET FOR LAST SET.
ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-

NOTES
-
-
-
-
-
-
EACH SIDE.
-
-
-

NOTES
-
-
-
-
SUPERSET.
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-

NOTES
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
-
WEIGHT WILL BE AUTO GENERATED FOR YOU. JUST INPUT YOUR TOP SET WEIGHT.
CIRCUIT / GIANT SET.
-
-
-
 -
-
-
-

WEEK 12 RECOMMENDED REST SPLIT

D1-R-D2-R-R-D3 OR D1-R-D2-R-R-R-D3
ADDITIONAL NOTES
IF THE WEIGHT SAYS "#VALUE" YOU JUST NEED TO ENTER YOUR OPENING ATTEMPT.
YOU CAN ENTER THAT IN THE TOP LEFT CORNER OF THIS TRAINING WEEK. (USUALLY 90-95%)
-
-
-
-
-
-
-
-

ADDITIONAL NOTES
-
-
-
-
EACH SIDE.
-
-
-

EN DAY 2 AND DAY 3.

ADDITIONAL NOTES
PR SINGLE.
TESTING THIS LIFT IS OPTIONAL!
TESTING THIS LIFT IS OPTIONAL!
-
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
 UNDERSTANDING RPE

RPE is an acronym which stands for Rate of Percieve

the most part RPE is subjective as it can vary from p
used to judge the amount of effort put into the lift. T
effortless to rank and anything above 10 is a failed l

Many times, when just getting into RPE or explainin

set of 5 @ an RPE of 8, this would be most easily un
5 reps & If we were to have a set of 5 @ an RPE of 9
reps. This is one of the most simple way of quickly g

As you use RPE more frequently and learn about it a

will also see that the RPE of a top set, working set o
a recommended RPE of 7 and when we actual execu
drop, it would be smart for us to drop the back dow
fatigue smartly.
drop, it would be smart for us to drop the back dow
fatigue smartly.

If you need a more concrete guide as to how RPE

translates to percentages, you can take a look at
the chart to the right. Using this chart you can
take a look at the reps at the top and the
recommended RPE and get a ball park
percentage as to what it could or should be.
Then based on the warm-ups and how you feel,
you can adjust the weight up or down to suit the
conditions of the day.

WARM-UP RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.

ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.

Note: This is only a warm-up recommendation, If you have a routi

You can also add to this warm-up or mix and match to suit your p

REHAB/PRE-HAB RECOMMENDATION

(All listed exercises can be found with a quick youtube/google se

1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.

Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.

MYO REPS EXPLAINED

Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
for Rate of Percieved Exertions and is a method used to communicate the i
s it can vary from person to person but an example of an objective aspect o
rt put into the lift. The RPE scale technically ranges from 1-10 but in practic
bove 10 is a failed lift/set.

to RPE or explaining it to someone, the simpliest way to do so is by compa

d be most easily understood by saying that the athlete should pick a weight
of 5 @ an RPE of 9, we would say that the athlete should pick a weight tha
ple way of quickly getting into RPE.

and learn about it as it relates to you in particular, you will see that it is mu
set, working set or warm-up should impact our weight selection for the se
en we actual execute this top set, the RPE was closer to a 9; In this case alt
drop the back down weight by 5 to 10% to ensure that our effort on the da
drop the back down weight by 5 to 10% to ensure that our effort on the da

e as to how RPE
n take a look at
hart you can
and the
park
should be.
d how you feel,
down to suit the

uick youtube/google search.)

ation, If you have a routine that works for then you should feel free to continue it.
and match to suit your personal warm-ups needs.

uick youtube/google search.)

tations 3x10.

15 breaths.
 ssary for everyone, based on your needs you can perform these 2-4 times a week

at rpe 8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
mmunicate the intensity or recommended intensity of a particular lift or set
jective aspect of RPE is the bar speed during the lift, which can fairly reliabl
0 but in practice only 6 to 10 are used. Anything below 6 is classified as too

so is by comparing it to RIR (Reps In Reserve). For example if we were to h

d pick a weight that that would be 2 reps away from failure with after com
ck a weight that would leave them 1 rep away from failure after completin

see that it is much more nuanced that just simply "I could do 2 more reps"
ction for the sets to come. For example, if we had a recommended top set
In this case althought the recommended back downs are at a particular %
effort on the day isn't above what it should be and that we continue to man
effort on the day isn't above what it should be and that we continue to man
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
 recommended intensity of a particular lift or set. For
bar speed during the lift, which can fairly reliably be
10 are used. Anything below 6 is classified as too

R (Reps In Reserve). For example if we were to have a

would be 2 reps away from failure with after completing
ve them 1 rep away from failure after completing 5

uanced that just simply "I could do 2 more reps" & you
For example, if we had a recommended top set of 5 @
recommended back downs are at a particular % or %
e what it should be and that we continue to manage
e what it should be and that we continue to manage

WARM-UP GUIDE / HOW TO

1. Increase your heart rate and increase your core tempreature. You can utilize the st
movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma

3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 can utilize the stationary bike, tread mill, rower or do a

what your first main movement of the training day is).

eps for 1-2 sets. Feel out the movement, positioning,