3 Day Hypertrophy (Kilos)

3-Day Hypertrophy (Kilos)
Welcome
Please do the following:
1) Watch the introductory video https://youtu.be/jXaujU2qvws (copy and paste into browser).
2) Look over the help tab.
3) Enter Sunday's date for the week you will be starting this template in the highlighted cell to the RIGHT
4) Email your coach or info@barbellmedicine.com if you have any problems!
Version 2.5
3.11.2019
y Hypertrophy (Kilos)
aujU2qvws (copy and paste into browser).
ing this template in the highlighted cell to the RIGHT
om if you have any problems!
Date
3/10/2019
Version 2.5
3.11.2019
HELP & IN
HOW TO USE CALCULATORS

"The CALCULATORS tab is used to predict what weight at what RPE and rep number you need to hit in order to beat your previous estimated
one-rep max from the previous week (or best). The idea is to have your estimated 1RM go up each week, or as often as possible. Using this
calculator can be super useful especially when the rep ranges change from week to week.
Specific instructions on how to use the calculators are found on the CALCULATORS tab above each calculator."
ABOUT AMRAP
"AMRAP means, ""as many reps as possible."" For chin ups and pull ups, this does not mean to go to failure, but rather try and accumulate as
many reps as possible within the allotted time. This is ideally done in SUBMAXIMAL SETS, e.g. try and leave 1-2 reps in the tank and beat
the previous week's total number.
If you cannot do unassisted chin ups or pull ups, use a band or assisted pull up machine (Gravitron). Alternatively, you can do lat pull downs
and I'd argue that if you're good at chins/pull ups already- you might take a ""chin holiday"" for a few weeks here and work on the lat pull
down. Your wrists and elbows may appreciate it!
For equipment limitations, please replace whatever you don't have or cannot do (due to prior injury or other limitations) with something
similar, e.g. for leg press/belt squat/front squat- you could theoretically do a regular back squat or lunges (if your knees will tolerate them).
Please don't buy another gym membership because of me!
You'll notice that there isn't a lot of fluff here that you see in magazine programs. That's by design. We're trying to stimulate a lot of growth in
the most economical way possible."
ABOUT INTENSITY
"Intensity in the context of resistance training refers to the weight on the bar, as expressed by percent of 1 repetition maximum (1RM) or rate of
perceived exertion (RPE). Where applicable, we provide both RPE and percentage recommendations to help you select the appopriate weight.
That said, RPE ratings take precedence over the prescribed percentages. In short, if an exercise calls for 5 repetitions at RPE 9 or 86%, but on
that particular day, you rate 80% for 5 reps as RPE 9, you do not need to perform another heavier set.
Rather, record the set and do the recommended back off sets where applicable.
Using the correct intensity is very important to long term success on this or any other program. "
ABOUT MYOREPS
• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8. The idea is that this set
should be taken to near failure. So, if you are completely guessing on the weight and happen to get to 12 or 15 reps and are not near failure
(RPE 8) then you should continue the set until reaching that point. In other words, it is okay to do 20, 25, or even 30+ reps for your activation
set. The idea is that the intraset fatigue builds up and causes maximal motor unit recruitment, which is then leveraged to produce hypertrophy
on the subsequent back off sets that are performed on short rest. The motor unit recruitment is only maximized when using the lighter load in a
myorep if the activation set is taken to near failure.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and all bets are off for 14-16 reps (and the exercises are weird).
• After your activation set, rack the bar and take 5 deep breaths. Then do 3-5 reps, aiming for 5 reps. Re-rack the weight and take another 5
breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done.
If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.
HELP & INFORMATION
HOW TO USE WEEKLY TABS

"
FOLLOWING THE SCHEDULE
Each weekly tab, e.g. Week 1, Week 2, etc. has schedules with logs for your data in this template for each training week.
broken down into your four workout days with different types of exercises to work through for each day.
LOGGING YOUR DATA
As you work through the three exercises for each day, record the following data for each set in the tables under that exerci
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
RPE: Enter the RPE (Rated Perceived Exertion) for the current exercise and set.
INTENSITY: Calculated for you as you record data for each set.
TOTALS
Your total weight (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied in the table to the lef
log header."
ABOUT GPP
"GPP is general physical preparedness–anything not sports-specific. Our templates are designed to train in many different
and conditioning, hence the increase in variety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
For GPP work programmed in on the ""non-GPP"" templates, the goal is to improve conditioning, work capacity, and allo
accessory work that does not interfere with strength/power development. We typically program in both high intensity inter
intensity steady state (LISS) work as complimentary elements, as bias towards development of one over the other tends to
performance overall. A HR monitor is not necessary to monitor effort levels, but rather we can use Rate of Percieved Exer
effort as follows:
RPE 6: More boring than difficult. Can carry on a conversation in full sentences.
RPE 7: Easy effort. Can only talk in short sentences.
RPE 8: Moderate effort, cannot speak comfortably.
RPE 9: Hard effort. Near max effort.
RPE 10: Maximal effort that is very difficulty/not possible to sustain.
The upper back, trunk, and arm work are fairly self-explanatory. We encourage trainees not to get overzealous with types
For examples, chins are not ""better"" than pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""
they hurt your shoulders or are otherwise not well-tolerated. In general, the function of GPP is to provide some extra train
certain things that tend to benefit from extra frequency. It should largely be an active recovery and not terribly challenging
conditioning."
ABOUT SUBSTITUTIONS
1) For trainees who are > 65 years old or those who are fresh off a novice program, we suggest the following modifications:
- Pay attention to how the RPE is trending each set. Record the RPE of each set as accurately as possible. We expect this to improve as you gain e
- Consider eliminating 1 or more "third lifts" where applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar)
the appropriate RPE.
2) It is not possible to provide substitutions for all exercises. However, if you have an injury or equipment issue, substitute the exercise programm
within the same "class." (E.g. if it's a squat type of movement, replace the programmed exercise with another kind of squat or if it's a bench or pres
type of pressing exercise).
3) If you are proficient at power cleans / cleans and want to do them, you could put them on a GPP day, though we do not routinely recommend th
improvements are the desired goal, as they have minimal carry over to the slow lifts.
ABOUT RPE
Rate of percieved exertion (RPE) is probably the easiest way to communicate intensity to someone remotely. While it is subjective, there are ob
such as percentages (included when applicable), bar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially
up sets and unfamiliar exercises.
Take the following as an example: We are supposed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- start
adding weight gradually- each set being down for whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to th
have suggested loads for the main exercises, you should pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE
weight for the planned set of 6 reps @ RPE 8. If the warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need t
rather you've already found your RPE 8 set.
For the fatigue sets or back off sets, we have multiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 r
weight off the bar, this is a load drop. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these
Let's do another example: We have a supplemental squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taki
sets until effort level is RPE 9 again. We do not provide percentages for this prescription because there is no reliable correlation between 2ct pa
squat with belt strength. Again, this is why RPE is very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight
perform 4 reps, repeating this pattern until we get to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets.
taking 3-5% jumps in weight to perform our sets of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest
another set of 4 reps. Do this one or two additional times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the
that the top set of 4 @ RPE 9 was actually a little too light.
Yet another examplee, say my tested 1RM or predicted e1RM from previous training is 500 and I had the same prescription for sets and intensity
reps @ 7 would be 405lbs, then I'd rest 4-5 minutes before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8"
plan for the day. Then I do my set of 4 reps @ 9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say
options, I can rest 4-5 min and do my planned "back off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @
or 440lbs. I don't have a preference which one you choose if you need to modify on the fly, as I suspect the time you have to train will ultimately
you choose. Conversely, let's say that my planned 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigu
off the bar instead of the prescribed 5% so that I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previo
performance for the day that indicates I need to go a little lighter.
As far as progression goes, the idea is to get our estimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the
existing numbers. On week 2, plug in something that's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during y
obvious that it isn't going to happen, then temper the load appropriately and let RPE supersede our plans. The goal is to get high quality work do
you, the lifter.
HOW TO USE WEEKLY TABS
. has schedules with logs for your data in this template for each training week. The schedule is
with different types of exercises to work through for each day.
or each day, record the following data for each set in the tables under that exercise:
r the current exercise and set.
mpleted for the current exercise and set.
xertion) for the current exercise and set.
record data for each set.
nd percentage of fatigue for the entire week will be tallied in the table to the left side of each weekly-
ABOUT GPP
ything not sports-specific. Our templates are designed to train in many different aspects of strength
iety in exercises, reps, sets, etc (constrained to ""useful"" parameters).
n-GPP"" templates, the goal is to improve conditioning, work capacity, and allow some programmed
h strength/power development. We typically program in both high intensity intervals (HIIT) and Low
plimentary elements, as bias towards development of one over the other tends to produce decreased
necessary to monitor effort levels, but rather we can use Rate of Percieved Exertion (RPE) to guage
carry on a conversation in full sentences.

rt sentences.
omfortably.
iculty/not possible to sustain.
airly self-explanatory. We encourage trainees not to get overzealous with types of exercises selected.
pull downs if they beat your elbows up! Similarly, ab wheel rollouts are not ""better"" than planks if
not well-tolerated. In general, the function of GPP is to provide some extra training volume for
ra frequency. It should largely be an active recovery and not terribly challenging outside of
ABOUT SUBSTITUTIONS
o are fresh off a novice program, we suggest the following modifications:
. Record the RPE of each set as accurately as possible. We expect this to improve as you gain experience with RPE.
e applicable. No sets should approach RPE 10 on this program. Reduce load (weight on the bar) where needed to get to
exercises. However, if you have an injury or equipment issue, substitute the exercise programmed for a different exercise
movement, replace the programmed exercise with another kind of squat or if it's a bench or press, replace with another
want to do them, you could put them on a GPP day, though we do not routinely recommend them when strength
nimal carry over to the slow lifts.
ABOUT RPE
easiest way to communicate intensity to someone remotely. While it is subjective, there are objective components to it
ar velocity, etc. The workouts rely heavily on the use of RPE to rate the effort level, especially during the last few warm
up sets and unfamiliar exercises.
sed to squat 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. So, you'll start your warm up like normal- starting at the empty bar and
r whatever the rep prescription is for the day- in this example, it'd be 6 reps. When you get to the final warm ups, which
hould pay attention to your effort level. If your set of 6 reps @ RPE 7 feels harder than an RPE 7, you should temper the
he warm up that was supposed to be "6 reps @ RPE 7" feels like RPE 8, then you do not need to do an additional set, but
rather you've already found your RPE 8 set.
ltiple prescriptions that are described as load drops or repeats. If you work up to a top set of 3 repetitions and then take
. If, however, you work up to a set at RPE 7 or 8 and then do multiple sets at this weight, these are repeats.
al squat 1(S-S1) of 2 count paused squats: 4 reps @ 7, 4 reps @ 8, 4 reps @ 9, followed by taking 5% off the bar for 2-3
provide percentages for this prescription because there is no reliable correlation between 2ct paused squat strength and
s very useful. So, we start at the empty bar and perform a set of 4. We add a little bit of weight to the bar and continue to
et to a set that feels like RPE 7. At this point, rest periods should be 4-5 minutes between sets. We should also then be
of 4 @ RPE 8 and then RPE 9. After performing the set of 4 reps at 9, take 5% off the bar, rest 4-5 minutes, and perform
times until the effort level approaches RPE 9 again. If this effort never approaches RPE 9, the most likely explanation is
that the top set of 4 @ RPE 9 was actually a little too light.
dicted e1RM from previous training is 500 and I had the same prescription for sets and intensity as above. My planned 4
s before taking my planned 4 @ 8 of 419lbs. I do that and say "Yeah, that was about an RPE 8" and so I'm sticking to the
9, which is planned at 432lbs (based on the calculator). That feels a bit easier than a true 9- say an 8.5. So I have two
k off sets" without modification (-5% in this example) at 415, OR I can make my attempted 4 @ 9 heavier, selecting 435
u choose if you need to modify on the fly, as I suspect the time you have to train will ultimately determine which method
d 4 @ 9 at 405 felt more like RPE 10 than RPE 9. At this point, I may temper my planned fatigue sets and take 8 or 10%
at I'm doing 405-410lbs for my back off sets because I think I just got feedback from that previous set of 4 about my
performance for the day that indicates I need to go a little lighter.
stimated 1RM to go up each week if possible. Even if it's by 1lb. So, I would suggest doing the first week based on your
hat's about 1-5lbs heavier than your estimated 1RM for week 1 and plan to hit those. If, during your warm ups, it becomes
the load appropriately and let RPE supersede our plans. The goal is to get high quality work done without overstressing
you, the lifter.
Here, you will find links to various resources withing topics of interest to assist you.
RESOURCE
TYPE
DEMONSTRA
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
DEMONSTRAT
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIA
VIDEO
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
TUTORIAL
VIDEO
VIDEO
VIDEO
VIDEO
TUTORIAL
VIDEO
o various resources withing topics of interest to assist you.
DESCRIPTION / LINK
DEMONSTRATIONS: OLY
Power Clean
Power Snatch
DEMONSTRATIONS: PRESS
Press
Push Press
Press 2.0
Bench Press (Comp)
2ct paused bench
3ct paused bench
Touch n Go Bench
Close Grip bench
Floor Press
Close Grip Floor Press
Pin Bench
DEMONSTRATIONS: PULL
Deadlift
Pendlay Row
Rack pull, mid shin
RDL
SLDL
2" deficit DL
2ct paused deadlift
Lever Row
DEMONSTRATIONS: SQUAT
Squat
2ct Paused Squat
303 Tempo Squat

530 Tempo Squat
Pin Squat
Front Squat
TUTORIALS: OLY
How to Power Clean
Putting the Power Clean Together
Fixing an Arm Pull
How to Power Snatch
How to Jerk
TUTORIALS: PRESS
How to Press
How to Bench Press
TUTORIALS: PULL
How to Deadlift
How to Deadlift (Thrall)
How to RDL
How to SLDL
TUTORIALS: SQUAT
How to Squat
CALCULATORS
ESTIMATED ONE-REP MAX CALCULATOR
This calculator helps you calculate your estimated rep max at different RPE (Rated Perceived Exertion) and number of reps.
HOW TO USE
In the table below, enter your known RPE in pounds (lbs) as a whole number on the row corresponding with the RPE for which you wish t
max. Enter your number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate you
Example: If you wish to calculate your estimated one-rep max for 8 reps at 9 RPE, you would enter a number in the highlighted box.
Note: You can enter as many values as you wish. Your estimated one-rep max will be calculated using the highest weight you enter in any
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
KNOWN 10 RPE
KNOWN 9 RPE
KNOWN 8 RPE
ESTIMATED 1 REP MAX 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ONE REP MAX
0.0 kgs
ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE (Rated Perceived Exertion) at
reps.
Example: To find your estimated one-rep max for 8 reps at 9 RPE, you would refer to the highlighted box.
1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS
10 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
9.5 RPE 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs 0.0 kgs
ALCULATORS Help
ed Exertion) and number of reps.
n the row corresponding with the RPE for which you wish to calculate your estimated one-rep
ing the number of reps for which you wish to calculate your one-rep max.
, you would enter a number in the highlighted box.
l be calculated using the highest weight you enter in any box.
8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs
E REP MAX
0.0 kgs
able helps you estimate your RPE (Rated Perceived Exertion) at different levels of RPE and number of
r to the highlighted box.
8 REPS 9 REPS 10 REPS
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs
0.0 kgs 0.0 kgs 0.0 kgs

Date Day Weight (lb) Fat
December
Carb Protein Calories Weight (Kg)
Date Day Weight (lb) Fat Carb Protein Calories Weight (Kg)
12/1/2018 Sunday 0 0
12/2/2018 Monday 0 0
12/3/2018 Tuesday 0 0
12/4/2018 Wednesday 0 0
12/5/2018 Thursday 0 0
12/6/2018 Friday 0 0
12/7/2018 Saturday 0 0
12/8/2018 Sunday 0 0
12/9/2018 Monday 0 0
12/10/2018 Tuesday 0 0
12/11/2018 Wednesday 0 0
12/12/2018 Thursday 0 0
12/13/2018 Friday 0 0
12/14/2018 Saturday 0 0
12/15/2018 Sunday 0 0
12/16/2018 Monday 0 0
12/17/2018 Tuesday 0 0
12/18/2018 Wednesday 0 0
12/19/2018 Thursday 0 0
12/20/2018 Friday 0 0
12/21/2018 Saturday 0 0
12/22/2018 Sunday 0 0
12/23/2018 Monday 0 0
12/24/2018 Tuesday 0 0
12/25/2018 Wednesday 0 0
12/26/2018 Thursday 0 0
12/27/2018 Friday 0 0
12/28/2018 Saturday 0 0
12/29/2018 Sunday 0 0
12/30/2018 Monday 0 0
12/31/2018 Tuesday 0 0
Month's average Weight #DIV/0! Month's average cals 0
March
3/1/2019 Saturday 0 0
3/2/2019 Sunday 0 0
3/3/2019 Monday 0 0
3/4/2019 Tuesday 0 0
3/5/2019 Wednesday 0 0
3/6/2019 Thursday 0 0
3/7/2019 Friday 0 0
3/8/2019 Saturday 0 0
3/9/2019 Sunday 0 0
3/10/2019 Monday 0 0
3/11/2019 Tuesday 0 0
3/12/2019 Wednesday 0 0
3/13/2019 Thursday 0 0
3/14/2019 Friday 0 0
3/15/2019 Saturday 0 0
3/16/2019 Sunday 0 0
3/17/2019 Monday 0 0
3/18/2019 Tuesday 0 0
3/19/2019 Wednesday 0 0
3/20/2019 Thursday 0 0
3/21/2019 Friday 0 0
3/22/2019 Saturday 0 0
3/23/2019 Sunday 0 0
3/24/2019 Monday 0 0
3/25/2019 Tuesday 0 0
3/26/2019 Wednesday 0 0
3/27/2019 Thursday 0 0
3/28/2019 Friday 0 0
3/29/2019 Saturday 0 0
3/30/2019 Sunday 0 0
3/31/2019 Monday 0 0
Month's average Weight #DIV/0! #DIV/0! Month's average cals 0
Last Month's ^^
June
6/1/2019 Sunday 0 0
6/2/2019 Monday 0 0
6/3/2019 Tuesday 0 0
6/5/2019 Thursday 0 0
6/6/2019 Friday 0 0
6/7/2019 Saturday 0 0
6/8/2019 Sunday 0 0
6/9/2019 Monday 0 0
6/10/2019 Tuesday 0 0
6/11/2019 Wednesday 0 0
6/12/2019 Thursday 0 0
6/13/2019 Friday 0 0
6/14/2019 Saturday 0 0
6/15/2019 Sunday 0 0
6/16/2019 Monday 0 0
6/17/2019 Tuesday 0 0
6/18/2019 Wednesday 0 0
6/19/2019 Thursday 0 0
6/20/2019 Friday 0 0
6/21/2019 Saturday 0 0
6/22/2019 Sunday 0 0
6/23/2019 Monday 0 0
6/24/2019 Tuesday 0 0
6/25/2019 Wednesday 0 0
6/26/2019 Thursday 0 0
6/27/2019 Friday 0 0
6/28/2019 Saturday 0 0
6/29/2019 Sunday 0 0
6/30/2019 Monday 0 0
0 0
Last Month's ^^
September
9/1/2019 Monday 0 0
9/2/2019 Tuesday 0 0
9/4/2019 Thursday 0 0
9/5/2019 Friday 0 0
9/6/2019 Saturday 0 0
9/7/2019 Sunday 0 0
9/8/2019 Monday 0 0
9/9/2019 Tuesday 0 0
9/10/2019 Wednesday 0 0
9/11/2019 Thursday 0 0
9/12/2019 Friday 0 0
9/13/2019 Saturday 0 0
9/14/2019 Sunday 0 0
9/15/2019 Monday 0 0
9/16/2019 Tuesday 0 0
9/17/2019 Wednesday 0 0
9/18/2019 Thursday 0 0
9/19/2019 Friday 0 0
9/20/2019 Saturday 0 0
9/21/2019 Sunday 0 0
9/22/2019 Monday 0 0
9/23/2019 Tuesday 0 0
9/24/2019 Wednesday 0 0
9/25/2019 Thursday 0 0
9/26/2019 Friday 0 0
9/27/2019 Saturday 0 0
9/28/2019 Sunday 0 0
9/29/2019 Monday 0 0
9/30/2019 Tuesday 0 0
0 0
Last Month's ^^
December
12/1/2019 Monday 0 0
12/2/2019 Tuesday 0 0
12/3/2019 Wednesday 0 0
12/4/2019 Thursday 0 0
12/5/2019 Friday 0 0
12/6/2019 Saturday 0 0
12/7/2019 Sunday 0 0
12/8/2019 Monday 0 0
12/9/2019 Tuesday 0 0
12/10/2019 Wednesday 0 0
12/11/2019 Thursday 0 0
12/12/2019 Friday 0 0
12/13/2019 Saturday 0 0
12/14/2019 Sunday 0 0
12/15/2019 Monday 0 0
12/16/2019 Tuesday 0 0
12/17/2019 Wednesday 0 0
12/18/2019 Thursday 0 0
12/19/2019 Friday 0 0
12/20/2019 Saturday 0 0
12/21/2019 Sunday 0 0
12/22/2019 Monday 0 0
12/23/2019 Tuesday 0 0
12/24/2019 Wednesday 0 0
12/25/2019 Thursday 0 0
12/26/2019 Friday 0 0
12/27/2019 Saturday 0 0
12/28/2019 Sunday 0 0
12/29/2019 Monday 0 0
12/30/2019 Tuesday 0 0
12/31/2019 Wednesday 0 0
Last Month's ^^
er Weight Average Conditioning (GPP frequency and intervals) Date Day Weight (lb) Fat
Jan
Conditioning (GPP
Weight Average Date Day Weight (lb) Fat
frequency and intervals)
1/1/2019 Wednesday
1/2/2019 Thursday
1/3/2019 Friday
1/4/2019 Saturday
1/5/2019 Sunday
1/6/2019 Monday
0 1/7/2019 Tuesday
1/8/2019 Wednesday
1/9/2019 Thursday
1/10/2019 Friday
1/11/2019 Saturday
1/12/2019 Sunday
1/13/2019 Monday
0 1/14/2019 Tuesday
1/15/2019 Wednesday
1/16/2019 Thursday
1/17/2019 Friday
1/18/2019 Saturday
1/19/2019 Sunday
1/20/2019 Monday
0 1/21/2019 Tuesday
1/22/2019 Wednesday
1/23/2019 Thursday
1/24/2019 Friday
1/25/2019 Saturday
1/26/2019 Sunday
1/27/2019 Monday
0 1/28/2019 Tuesday
1/29/2019 Wednesday
1/30/2019 Thursday
1/31/2019 Friday
Month's average Weight #DIV/0! #DIV/0!
Last Month's ^^
A
Conditioning (GPP
4/1/2019 Tuesday
4/2/2019 Wednesday
4/3/2019 Thursday
4/4/2019 Friday
4/5/2019 Saturday
4/6/2019 Sunday
0 4/7/2019 Monday
4/8/2019 Tuesday
4/9/2019 Wednesday
4/10/2019 Thursday
4/11/2019 Friday
4/12/2019 Saturday
4/13/2019 Sunday
0 4/14/2019 Monday
4/15/2019 Tuesday
4/16/2019 Wednesday
4/17/2019 Thursday
4/18/2019 Friday
4/19/2019 Saturday
4/20/2019 Sunday
0 4/21/2019 Monday
4/22/2019 Tuesday
4/23/2019 Wednesday
4/24/2019 Thursday
4/25/2019 Friday
4/26/2019 Saturday
4/27/2019 Sunday
0 4/28/2019 Monday
4/29/2019 Tuesday
4/30/2019 Wednesday

Last Month's ^^
J
Conditioning (GPP
7/1/2019 Tuesday
7/2/2019 Wednesday
7/3/2019 Thursday
7/4/2019 Friday
7/5/2019 Saturday
7/6/2019 Sunday
0 7/7/2019 Monday
7/8/2019 Tuesday
7/9/2019 Wednesday
7/10/2019 Thursday
7/11/2019 Friday
7/12/2019 Saturday
7/13/2019 Sunday
0 7/14/2019 Monday
7/15/2019 Tuesday
7/16/2019 Wednesday
7/17/2019 Thursday
7/18/2019 Friday
7/19/2019 Saturday
7/20/2019 Sunday
0 7/21/2019 Monday
7/22/2019 Tuesday
7/23/2019 Wednesday
7/24/2019 Thursday
7/25/2019 Friday
7/26/2019 Saturday
7/27/2019 Sunday
0 7/28/2019 Monday
7/29/2019 Tuesday
7/30/2019 Wednesday
7/31/2019 Thursday
Last Month's ^^
er Oc
Conditioning (GPP
10/1/2019 Wednesday
10/2/2019 Thursday
10/3/2019 Friday
10/4/2019 Saturday
10/5/2019 Sunday
10/6/2019 Monday
0 10/7/2019 Tuesday
10/8/2019 Wednesday
10/9/2019 Thursday
10/10/2019 Friday
10/11/2019 Saturday
10/12/2019 Sunday
10/13/2019 Monday
0 10/14/2019 Tuesday
10/15/2019 Wednesday
10/16/2019 Thursday
10/17/2019 Friday
10/18/2019 Saturday
10/19/2019 Sunday
10/20/2019 Monday
0 10/21/2019 Tuesday
10/23/2019 Thursday
10/24/2019 Friday
10/25/2019 Saturday
10/26/2019 Sunday
10/27/2019 Monday
0 10/28/2019 Tuesday
10/30/2019 Thursday
10/31/2019 Friday
Last Month's ^^
er
Conditioning (GPP
Weight Average
0
0
January
Carb Protein Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Carb Protein Calories Weight (Kg) Weight Average
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Month's average cals 0
Last Month's ^^
April
Conditioning (GPP
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
July
Conditioning (GPP
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
October
Conditioning (GPP
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
0 0
0 0
0 0
0 0 0
0 0
0 0
0 0
Last Month's ^^
Date Day Weight (lb) Fat
February
Carb Protein Calories Weight (Kg)
2/1/2019 Saturday 0 0
2/2/2019 Sunday 0 0
2/3/2019 Monday 0 0
2/4/2019 Tuesday 0 0
2/6/2019 Thursday 0 0
2/7/2019 Friday 0 0
2/8/2019 Saturday 0 0
2/9/2019 Sunday 0 0
2/10/2019 Monday 0 0
2/11/2019 Tuesday 0 0
2/12/2019 Wednesday 0 0
2/13/2019 Thursday 0 0
2/14/2019 Friday 0 0
2/15/2019 Saturday 0 0
2/16/2019 Sunday 0 0
2/17/2019 Monday 0 0
2/18/2019 Tuesday 0 0
2/19/2019 Wednesday 0 0
2/20/2019 Thursday 0 0
2/21/2019 Friday 0 0
2/22/2019 Saturday 0 0
2/23/2019 Sunday 0 0
2/24/2019 Monday 0 0
2/25/2019 Tuesday 0 0
2/26/2019 Wednesday 0 0
2/27/2019 Thursday 0 0
2/28/2019 Friday 0 0

Last Month's ^^
May
5/1/2019 Thursday 0 0
5/2/2019 Friday 0 0
5/3/2019 Saturday 0 0
5/4/2019 Sunday 0 0
5/5/2019 Monday 0 0
5/6/2019 Tuesday 0 0
5/8/2019 Thursday 0 0
5/9/2019 Friday 0 0
5/10/2019 Saturday 0 0
5/11/2019 Sunday 0 0
5/12/2019 Monday 0 0
5/13/2019 Tuesday 0 0
5/14/2019 Wednesday 0 0
5/15/2019 Thursday 0 0
5/16/2019 Friday 0 0
5/17/2019 Saturday 0 0
5/18/2019 Sunday 0 0
5/19/2019 Monday 0 0
5/20/2019 Tuesday 0 0
5/21/2019 Wednesday 0 0
5/22/2019 Thursday 0 0
5/23/2019 Friday 0 0
5/24/2019 Saturday 0 0
5/25/2019 Sunday 0 0
5/26/2019 Monday 0 0
5/27/2019 Tuesday 0 0
5/28/2019 Wednesday 0 0
5/29/2019 Thursday 0 0
5/30/2019 Friday 0 0
5/31/2019 Saturday 0 0
Last Month's ^^
August
8/1/2019 Friday 0 0
8/2/2019 Saturday 0 0
8/3/2019 Sunday 0 0
8/4/2019 Monday 0 0
8/5/2019 Tuesday 0 0
8/7/2019 Thursday 0 0
8/8/2019 Friday 0 0
8/9/2019 Saturday 0 0
8/10/2019 Sunday 0 0
8/11/2019 Monday 0 0
8/12/2019 Tuesday 0 0
8/13/2019 Wednesday 0 0
8/14/2019 Thursday 0 0
8/15/2019 Friday 0 0
8/16/2019 Saturday 0 0
8/17/2019 Sunday 0 0
8/18/2019 Monday 0 0
8/19/2019 Tuesday 0 0
8/20/2019 Wednesday 0 0
8/21/2019 Thursday 0 0
8/22/2019 Friday 0 0
8/23/2019 Saturday 0 0
8/24/2019 Sunday 0 0
8/25/2019 Monday 0 0
8/26/2019 Tuesday 0 0
8/27/2019 Wednesday 0 0
8/28/2019 Thursday 0 0
8/29/2019 Friday 0 0
8/30/2019 Saturday 0 0
8/31/2019 Sunday 0 0
Last Month's ^^
November
11/1/2019 Saturday 0 0
11/2/2019 Sunday 0 0
11/3/2019 Monday 0 0
11/4/2019 Tuesday 0 0
11/5/2019 Wednesday 0 0
11/6/2019 Thursday 0 0
11/7/2019 Friday 0 0
11/8/2019 Saturday 0 0
11/9/2019 Sunday 0 0
11/10/2019 Monday 0 0
11/11/2019 Tuesday 0 0
11/12/2019 Wednesday 0 0
11/13/2019 Thursday 0 0
11/14/2019 Friday 0 0
11/15/2019 Saturday 0 0
11/16/2019 Sunday 0 0
11/17/2019 Monday 0 0
11/18/2019 Tuesday 0 0
11/19/2019 Wednesday 0 0
11/20/2019 Thursday 0 0
11/21/2019 Friday 0 0
11/22/2019 Saturday 0 0
11/23/2019 Sunday 0 0
11/24/2019 Monday 0 0
11/25/2019 Tuesday 0 0
11/26/2019 Wednesday 0 0
11/27/2019 Thursday 0 0
11/28/2019 Friday 0 0
11/29/2019 Saturday 0 0
11/30/2019 Sunday 0 0
0 0
Last Month's ^^
y Weight Average Conditioning (GPP frequency and intervals)
Conditioning (GPP
Weight Average
0
0
Conditioning (GPP
Weight Average
0
0
0
Conditioning (GPP
Weight Average
0
0
0
er
Conditioning (GPP
Weight Average
0
0
0
Exercise Slot 1
Squat with belt 0 LBS 0 LBS
Squat with belt
Exercise Slot 1 e1RM 0 LBS
0 LBS
1 LBS
1 LBS
1 LBS
1 LBS Squat with belt 0 LBS 0 LBS
1 LBS Squat with belt 0 LBS 0 LBS
1 LBS None 0 LBS 0 LBS
0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
Squat Squat Squat Squat Squat Squat Squat None #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
with belt with belt with belt with belt with belt with#REF!
#REF! belt with belt #REF!
#REF! #REF! #REF!
Exercise E1RM Tonnage
Exercise Slot 4
Bench with 1-Sec Pause 0 LBS 0 LBS
Bench with 1-Sec Pause 0 LBSExercise Slot 4 e1RM 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
Exercise Slot 4 e1RM
1 LBS
1 LBS
1 LBS
Bench
1 LBS with 1-Sec Pause 0 LBS 0 LBS
Bench
1 LBS with 1-Sec Pause 0 LBS 0 LBS
0 LBS #REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
Bench #REF!
Bench Bench Bench Bench #REF!Bench
Bench None #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF!
with 1- with 1- with 1- with 1- with 1- with 1- with 1-
Sec #REF!
Sec Sec Sec Sec #REF!Sec
Sec #REF!
Pause Pause Pause Pause Pause Pause Pause
#REF! #REF! #REF!
Exercise Slot 7
Deadlift with Belt 0 LBS 0 LBS
Deadlift with Belt 0 LBS Exercise Slot 7 e1RM 0 LBS
1 LBS Deadlift with Belt 0 LBS 0 LBS
1 LBS
Deadlift with Belt 0 LBS 0 LBS
None 0 LBS 0 LBS
1 LBS
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
0 LBS
Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift Deadlift None #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
with Belt with Belt with Belt with Belt with Belt with Belt with Belt
0 LBS
0 LBS
0 LBS

#REF! Deadlift Deadlift Deadlift Deadlift
Deadlift Deadlift #REF!Deadlift None #REF! #REF!
with Belt with Belt with Belt with Belt with Belt with Belt with Belt
#REF! #REF! #REF!
Exercise Slot 10
None 0 LBS 0 LBS
None Exercise
0 LBS Slot 10 e1RM 0 LBS
1 LBS
None 0 LBS 0 LBS
None 0 LBS 0 LBS
1 LBS
None 0 LBS 0 LBS
0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF!
0 LBS
#REF! #REF! #REF!
None None None None None None None None #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF!
Exercise Slot 2
0.00% Press with belt 0 LBS 0 LBS
0.00% 1 LBS
Press with belt 0 LBS 0 LBS
1 LBS
1 LBS
0.00% 1 LBS Press with belt 0 LBS 0 LBS
0.00% 1 LBS Press with belt 0 LBS 0 LBS
0.00% 1 LBS None 0 LBS 0 LBS
#REF! 0 LBS
#REF! #REF! #REF!
#REF! #REF! #REF! #REF!
0 LBS
0 LBS
#REF! 0 LBS #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF!
Press Press Press Press Press Press Press None #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! with #REF!
with with with with #REF!
with with #REF!
belt belt belt belt belt belt belt
Avg Intensity Exercise E1RM Tonnage
Exercise Slot 5
0% Romanian deadlifts 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
1 LBS
0% Stiff-legged deadlifts 0 LBS 0 LBS
1 LBS
0% Stiff-legged deadlifts 0 LBS 0 LBS
1 LBS
0% Stiff-legged
1 LBS
deadlifts 0 LBS 0 LBS
0% 0 LBS
None 0 LBS 0 LBS
#REF! 0 LBS
#REF! #REF! #REF!
#REF! 0 LBS
#REF! #REF! #REF!
#REF! 0 LBS
#REF! #REF! #REF!
#REF! 0 LBS
#REF! #REF! #REF!
Exercise Slot 8
0% Close Grip Incline Bench (or Close grip Flat bench if no incline
0 LBSbench)
Exercise Slot 8 0e1RM
LBS
0% Close Grip Incline Bench (or Close grip Flat bench if1 LBS
no incline
0 LBSbench) 0 LBS
0% Incline bench, 2 ct paused or 2ct paused bench if no incline
1 LBS 0 LBS 0 LBS
0% Incline bench, 2 ct paused or 2ct paused bench1 if no incline
LBS
0 LBS 0 LBS
0 LBS
0% Incline bench, touch & go or touch n go flat bench
0 LBS
if no0 incline
LBS 0 LBS
0% Incline bench, touch & go or touch n go flat bench
0 LBSif no0 incline
LBS 0 LBS
0% Incline bench, touch & go or touch n go flat bench if no0 incline
LBS 0 LBS
0% None 0 LBS 0 LBS
! #REF! #REF! #REF! #REF! #REF!

! #REF! #REF! #REF!#REF!
Exercise Slot 11
0% None 0 LBS 0 LBS
0% None Exercise Slot 11 e1RM
0 LBS 0 LBS
0% 1 LBS None 0 LBS 0 LBS
0% 1 LBS
None 0 LBS 0 LBS
0% None 0 LBS 0 LBS
1 LBS
0% None 0 LBS 0 LBS
#REF! 0 LBS
#REF! #REF! #REF!
0 LBS
0 LBS
#REF! None #REF!None
None None None #REF!
None None None #REF! #REF!

Exercise Slot 3
0.00% Pendlay Row 0 LBS 0 LBS
0.00% Pendlay Row
Exercise Slot 3 e1RM0 LBS
0 LBS
1 LBS
1 LBS
0.00% 1 LBS Pendlay Row 0 LBS 0 LBS
0.00% 1 LBS
None 0 LBS 0 LBS
0 LBS
0 LBS
0 LBS
#REF! #REF! #REF! #REF! #REF! #REF!
Exercise Slot 6
0% DB Flat Bench Press or Overhead Press 0 LBS 0 LBS
1 LBS
1 LBS
1 LBS
0 LBS
0 LBS
0 LBS
1 LBS
1 LBS
0% DB Flat Bench Press or 1Overhead
LBS Press 0 LBS 0 LBS
0% DB Incline-Bench Press or Close-Grip Bench Press with0 Barbell
0 LBS LBS 0 LBS
0 LBS LBS 0 LBS
0 LBS LBS 0 LBS
ss ss ss ss l l l ne ! ! ! F! F! F! F! !
el el el EF EF EF E E E E EF
0% None d Pre d Pre d Pre d Pr0e LBS B a rb
B a rb
B a rb No #R 0 LBS
#R #R #R #R #R #R #R
a a a a
he he he he ith ith ith
#REF! #REF!ve r
ve
r
ve
r
ve
r #REF!
ss
w
ss
w
ss
w #REF!
o r O or O or O or O P re Pre Pre
#REF! #REF!
es
s
es
s
es
s
es
s
nc
h #REF!
nc
h
nc
h #REF!
Pr Pr Pr Pr Be Be Be
h h h h
#REF! nc #REF! nc nc nc rip Grip #REF! rip #REF!
t Be t Be t Be t Be e -G e - e -G
#REF! a a
F l#REF!
a a os os os
B
Fl
B B
Fl
B
Fl
r Cl r Cl r Cl #REF! #REF!
D D D D so so so
#REF! #REF! Pres Pres Pres #REF! #REF!
c h c h c h
#REF! #REF!-Ben -Ben -Ben #REF! #REF!
ne ne ne
cl i cl i cl i
#REF! #REF!
In In In #REF! #REF!
D B D B D B
Exercise Slot 9
M 0% Leg Press or Belt Squat or SSB Squat or HBBS0 LBS 0 LBS
0% Leg Press or Belt Squat or SSB Squat or HBBS0 LBS
1 LBS 0 LBS
0% Leg Press or Belt Squat or SSB Squat or HBBS0 LBS
1 LBS
0 LBS
1 LBS
0% Leg Press or Belt Squat or SSB Squat or
*Incline-Bench Press or DB Flat bench HBBS
0 LBS 0 LBS 0 LBS
0% then or DB Flat bench
*Incline-Bench Press
0 LBS
0 LBS
0 LBS 0 LBS
•Leg
0% press, belt squat, SSB squat, or HBBS
*Incline-Bench (doorboth
then
Press DB an
Flatupper
benchbody0and
LBSlower body lift) 0 LBS
•Leg
0% press, belt squat, SSB squat, or HBBS (do both an upper body0and
then LBSlower body lift) 0 LBS
•Leg
0% press, belt squat, SSB squat, or HBBS (do both an upper body0and
None LBSlower body lift) 0 LBS
Exercise Slot 12
0% None 0 LBS 0 LBS
0% None Exercise
0 LBS Slot 12 e1RM0 LBS
0% None 0 LBS 0 LBS
1 LBS
0% None 0 LBS 0 LBS
1 LBS
0% None 0 LBS 0 LBS
0 LBS
0 LBS
#REF! #REF! #REF! None #REF!
None None None None None
#REF!None None #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF!

AU/CU
0% 0.00
0% 0.00
0% 0.00
0% 0.00 0.00
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
! ! ! ! ! F! !
EF EF EF EF E EF
#R #R #R #R 0%
#R #R
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Avg Intensity
0%
0%
0%
0%
0%
0%
0%
0%
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
EF! #REF! #REF! #REF!#REF!
#REF! #REF!
Avg Intensity
D
Exercise One
Exercise Two
1
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
2
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Week
Exercise Two
3
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
4
Exercise Three
Notes
Supplement Day 1
GPP
Notes
D
Exercise One
Exercise Two
5
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
6
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
7
Exercise Three
Notes
Supplement Day 1
Notes
D
Exercise One
Exercise Two
8
Exercise Three
Notes
Supplement Day 1
Notes
Day 1
• 6 Reps @ 6 RPE (72%)
Squat with belt • 6 Reps @ 7 RPE (76%)
• 6 Reps @ 8 RPE (79%) x 2 Sets
• 6 Reps @ 6 RPE (72%)

Press with belt • 6 Reps @ 7 RPE (76%)
• 6 Reps @ 8 RPE (79%) x 2 Sets
• 14-16 Reps @ 8 RPE

Pendlay Row
• 3-5 Reps
GPP Or none
GPP Or none
Day 1
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 8 RPE (79%) x 3 Sets
• 6 Reps @ 7 RPE (76%)

• 6 Reps @ 8 RPE (79%)
Press with belt
• 6 Reps @ 9 RPE (81%)
• 6 reps x 2 sets @ 76-80% 1RM
• 14-16 Reps @ 8 RPE

Pendlay Row
• 3-5 Reps
GPP Or none
GPP Or none
Day 1
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 8 RPE (79%) x 3 Sets
• 6 Reps @ 7 RPE (76%)

• 6 Reps @ 8 RPE (79%)
Press with belt
• 6 Reps @ 9 RPE (81%)
• 6 reps x 3 sets @ 76-80% 1RM
• 14-16 Reps @ 8 RPE

Pendlay Row
• 3-5 Reps
GPP Or none
GPP Or none
0
Day 1
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 8 RPE (79%) x 2 Sets
• 6 Reps @ 7 RPE (76%)

• 6 Reps @ 8 RPE (79%)
Press with belt
• 6 Reps @ 9 RPE (81%)
• 6 reps x 3 sets @ 76-80% 1RM
• 14-16 Reps @ 8 RPE

Pendlay Row
• 3-5 Reps
GPP Or none
GPP Or none
Day 1
• 1 Reps @ 8 RPE (90-93%)
Squat with belt
• 6 Reps @ 8 RPE (75-80%) x 3 Sets
• 1 Reps @ 8 RPE (90-93%)

Press with belt • 6 Reps @ 9 RPE (80-82%)
• 6 reps @ 77-80% x 2 Sets
• 12-15 Reps @ 8 RPE

Pendlay Row
• 3-5 Reps
GPP Or none
GPP Or none
Day 1
• 1 Reps @ 8 RPE (90-93%)
Squat with belt
• 6 Reps @ 8 RPE (75-80%) x 3 Sets
• 1 Reps @ 8 RPE (90-93%)

• 6 reps @ 77-80% x 3 Sets
• 12-15 Reps @ 8 RPE

Pendlay Row
• 3-5 Reps
GPP Or none
GPP Or none
Day 1
• 1 Reps @ 8 RPE (90-93%)
Squat with belt
• 6 Reps @ 8 RPE (75-80%) x 3 Sets
• 1 Reps @ 8 RPE (90-93%)

• 6 reps @ 77-80% x 3 Sets
• 12-15 Reps @ 8 RPE

Pendlay Row
• 3-5 Reps
GPP Or none
GPP Or none
Day 1
None N/A
None N/A
None N/A
None
None
Day 2
Exercise One Bench with 1-Sec Pause
Exercise Two Romanian deadlifts
Exercise Three DB Flat Bench Press or Overhead Press
Notes
Supplemental Day
GPP Or none
2
Exercise Two GPP Or none

Day 2
Notes
Supplemental Day
GPP Or none
2

Day 2
Notes
Supplemental Day
GPP Or none
2

Day 2
Notes
Supplemental Day
GPP Or none
2

Day 2
Exercise Two Stiff-legged deadlifts
DB Incline-Bench Press or Close-Grip

Exercise Three
Bench Press with Barbell
Notes
Supplemental Day
GPP Or none
2

Day 2

Exercise Three
Notes
Supplemental Day
GPP Or none
2

Day 2

Exercise Three
Notes
Supplemental Day
GPP Or none
2

Day 2
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
2
Exercise Two None

y2 D
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 7 RPE (76%) Exercise One
• 6 Reps @ 8 RPE (79%) x 2 Sets
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%) Exercise Two
• 8 Reps @ 8 RPE (74%) x 3 Sets
• 14-16 Reps @ 8 RPE

Exercise Three
• 3-5 Reps
Notes
Supplemental Day
GPP Or none
3
GPP Or none Exercise Two

y2 D
• 6 Reps @ 7 RPE (76%)
• 6 Reps @ 9 RPE (81%)
• 6 reps x 2 sets @ 76-80% 1RM
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 8 RPE (74%) x 3 Sets
• 14-16 Reps @ 8 RPE

Exercise Three
• 3-5 Reps
Notes
Supplemental Day
GPP Or none
3

y2 D
• 6 Reps @ 7 RPE (76%)
• 6 Reps @ 9 RPE (81%)
• 6 reps x 3 sets @ 76-80% 1RM
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 8 RPE (74%) x 3 Sets
• 14-16 Reps @ 8 RPE

Exercise Three
• 3-5 Reps
Notes
Supplemental Day
GPP Or none
3

y2 D
• 6 Reps @ 7 RPE (76%)
• 6 Reps @ 9 RPE (81%)
• 6 reps x 3 sets @ 76-80% 1RM
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 8 RPE (74%) x 2 Sets
• 14-16 Reps @ 8 RPE

Exercise Three
• 3-5 Reps
Notes
Supplemental Day
GPP Or none
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
• 6 Reps @ 9 RPE (80-82%) Exercise One
• 6 reps @ 77-80% x 2 Sets
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 8 RPE (74%) x 4 Sets
• 12-15 Reps @ 8 RPE

Exercise Three
• 3-5 Reps
Notes
Supplemental Day
GPP Or none
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
• 6 reps @ 77-80% x 3 Sets
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 8 RPE (74%) x 4 Sets
• 12-15 Reps @ 8 RPE

Exercise Three
• 3-5 Reps
Notes
Supplemental Day
GPP Or none
3

y2 D
• 1 Reps @ 8 RPE (90-93%)
• 6 reps @ 77-80% x 3 Sets
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 8 RPE (74%) x 4 Sets
• 12-15 Reps @ 8 RPE

Exercise Three
• 3-5 Reps
Notes
Supplemental Day
GPP Or none
3

y2 D
N/A Exercise One
N/A Exercise Two
N/A Exercise Three
Notes
Supplemental Day
None
3
None Exercise Two

Day 3
• 6 Reps @ 6 RPE (72%)
Deadlift with Belt • 6 Reps @ 7 RPE (76%)
• 6 Reps @ 8 RPE (79%) x 2 Sets
• 8 Reps @ 6 RPE (68%)

Close Grip Incline Bench (or Close grip
• 8 Reps @ 7 RPE (71%)
Flat bench if no incline bench)
• 8 Reps @ 8 RPE (74%) x 3 Sets
Leg Press or Belt Squat or SSB Squat • 14-16 Reps @ 8 RPE

or HBBS • 3-5 Reps
GPP Or none
GPP Or none
Day 3
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 8 RPE (79%) x 3 Sets
• 8 Reps @ 6 RPE (68%)

Close Grip Incline Bench (or Close grip
• 8 Reps @ 7 RPE (71%)
Flat bench if no incline bench)
• 8 Reps @ 8 RPE (74%) x 3 Sets

GPP Or none
GPP Or none
Day 3
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 8 RPE (79%) x 3 Sets
• 8 Reps @ 6 RPE (68%)

Incline bench, 2 ct paused or 2ct paused
• 8 Reps @ 7 RPE (71%)
bench if no incline
• 8 Reps @ 8 RPE (74%) x 3 Sets

GPP Or none
GPP Or none
Day 3
• 6 Reps @ 6 RPE (72%)
• 6 Reps @ 8 RPE (79%) x 2 Sets
• 8 Reps @ 6 RPE (68%)

Incline bench, 2 ct paused or 2ct paused
• 8 Reps @ 7 RPE (71%)
bench if no incline
• 8 Reps @ 8 RPE (74%) x 2 Sets

GPP Or none
GPP Or none
Day 3
• 1 Reps @ 8 RPE (90-93%)
Deadlift with Belt
• 6 Reps @ 8 RPE (75-80%) x 3 Sets
• 8 Reps @ 6 RPE (68%)

Incline bench, touch & go or touch n go
• 8 Reps @ 7 RPE (71%)
flat bench if no incline
• 8 Reps @ 8 RPE (74%) x 4 Sets
*Incline-Bench Press or DB Flat bench

then
• 12-15 Reps @ 8 RPE
•Leg press, belt squat, SSB squat, or
• 3-5 Reps
HBBS (do both an upper body and lower
body lift)
GPP Or none
GPP Or none
Day 3
• 1 Reps @ 8 RPE (90-93%)
Deadlift with Belt
• 6 Reps @ 8 RPE (75-80%) x 3 Sets
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%) x 4 Sets

then
• 12-15 Reps @ 8 RPE
• 3-5 Reps
body lift)
GPP Or none
GPP Or none
Day 3
• 1 Reps @ 8 RPE (90-93%)
Deadlift with Belt
• 6 Reps @ 8 RPE (75-80%) x 3 Sets
• 8 Reps @ 6 RPE (68%)

• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%) x 4 Sets

then
• 12-15 Reps @ 8 RPE
• 3-5 Reps
body lift)
GPP Or none
GPP Or none
Day 3
None N/A
None N/A
None N/A
None
None
Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
Day 4 Supplement Week 43
4
Exercise Two Notes Supplement 4 week 43

Day 4
Exercise One None
Exercise Two None
Exercise Three None
Notes
Supplemental Day
None
4
Exercise Two None

y4 G
None Conditioning
None Upper Back Work
None Trunk Work
Arm Work
None
None
y4 G
None Conditioning
None Trunk Work
Arm Work
None
None
y4 G
None Conditioning
None Trunk Work
Arm Work
None
None
y4 G
None Conditioning
None Trunk Work
Arm Work
None
None
y4 G
None Conditioning
None Trunk Work
Arm Work
None
None
y4 G
None Conditioning
None Trunk Work
Arm Work
None
None
y4 G
None Conditioning
None Trunk Work
Arm Work
Supplement Week 43
Supplement 4 week 43
y4 G
N/A Conditioning
N/A Upper Back Work
N/A Trunk Work
Arm Work
None
None
GPP
25 min steady state @ RPE 6 2x/wk
7 minutes upper back work AMRAP
7 min ab work AMRAP
3 sets of 12-15 reps @ RPE 8, triceps press downs 1x/wk

3 sets of 12-15 reps @ RPE 8, biceps curls
GPP
7 min ab work AMRAP

3 sets of 12-15 reps @ RPE 8, biceps curls 2x/wk
GPP
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk
8 min ab work AMRAP

GPP
8 min ab work AMRAP

GPP
9 min ab work AMRAP

GPP
10 min ab work AMRAP

GPP
10 min ab work AMRAP

GPP
N/A
N/A
N/A
N/A
Week 1 1 <Generator Inp
Block Type Low Stress

Help
TOTALS BY EXERCISE
EXERCISE TONNAGE REPS
Squat with belt 0.0 kgs 0 REPS
Press with belt 0.0 kgs 0 REPS

OTALS
Pendlay Row 0.0 kgs 0 REPS
Bench with 1-Sec Pause 0.0 kgs 0 REPS
Romanian deadlifts 0.0 kgs 0 REPS

WEEK 0 TO
DB Flat Bench Press or Overhead Press 0.0 kgs 0 REPS
Deadlift with Belt 0.0 kgs 0 REPS
Close Grip Incline Bench (or Close grip Flat

0.0 kgs 0 REPS
bench if no incline bench)
Leg Press or Belt Squat or SSB Squat or

0.0 kgs 0 REPS
HBBS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 2 Sets
REST PERIODS
3-5 minute rest between work sets
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
Bench with 1-Sec Pause
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 2 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with Belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 2 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 25 min steady state @ RPE 6 2x/wk

GPP
GPP ARM Work

3 sets of 12-15 reps @ RPE 8, triceps press downs
NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls
erator Input Date 3/10/2019
XERCISE
AVERAGE ESTIMATED ONE-REP

INTENSITY MAX
There are seven weeks in t
0% 0 LBS in the program, you will wo
0% 0 LBS
0% 0 LBS As you work th
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
Your to
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
72%) • 6 Reps @ 6 RPE (72%)

REPS &
76%) • 6 Reps @ 7 RPE (76%)
INTENSITY:
x 2 Sets • 6 Reps @ 8 RPE (79%) x 2 Sets
REST PERIODS
work sets 3-5 minute rest between work set
AND NOTES:
INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
0 P(2,tblRPECoefficie WEIGHT 0 lbs
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
oefficientWithoutCol
umnHeaders,2,0)),0):
1 EXERCISE 2
Romanian deadlifts
72%) • 8 Reps @ 6 RPE (68%)

REPS &
76%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Incline Bench (or Close grip Flat bench if n
72%) • 8 Reps @ 6 RPE (68%)

REPS &
76%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
E 6 2x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
s press downs 1x/wk
0
, biceps curls
HOW TO USE
FOLLOWING THE SCHEDULE
seven weeks in this program. There are seven schedules with logs for your data in this template for each of the s
ogram, you will work out three days out of each week. The schedule is broken down into your three workout days
exercises to work through for each day.
LOGGING YOUR DATA
As you work through the three exercises for each day, record the following data for each set in the tables unde
WEIGHT: Enter the weight you used for the current exercise and set.
REPS: Enter the number of reps you completed for the current exercise and set.
TOTALS
Your total wieght (tonnage), rep volume, and percentage of fatigue for the entire week will be tallied to
SE 2 EXERCISE
t Pendlay Row
6 RPE (72%)
REPS & • 14-16 Reps @ 8 R
7 RPE (76%)
INTENSITY: • 3-5 Reps
PE (79%) x 2 Sets
REST PERIODS
between work sets MYOREP
AND NOTES:
RPE INTENSITY SET WEIGHT REPS
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:
SESSION TIME SESSION

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

0 kgs TONNAGE: 0.0 kgs
0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
ifts DB Flat Bench Press or Overhea
6 RPE (68%)
REPS & • 14-16 Reps @ 8 R
7 RPE (71%)
PE (74%) x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2 EXERCISE
at bench if no incline bench) Leg Press or Belt Squat or SSB Squa
6 RPE (68%)
REPS & • 14-16 Reps @ 8 R
7 RPE (71%)
PE (74%) x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
one None
INTENSITY:
REST PERIODS
one None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0 kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
0% 0%
INTENSITY:
REPS REPS: 0 REPS
Work GPP AB Work
back work AMRAP NOTES: 7 min ab work AM
U
or each of the seven weeks. For each week
e workout days with three different types of
the tables under that exercise:
set.
e and set.
e and set.
t.
CISE 3 SUPPLEMEN
Row GPP Or none
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
or Overhead Press GPP Or none
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
r SSB Squat or HBBS GPP Or none
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES
Week 2 2
Block Type Developmental

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Close Grip Incline Bench (or Close grip Flat

0.0 kgs 0 REPS
bench if no incline bench)

0.0 kgs 0 REPS
HBBS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 3 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 6 Reps @ 7 RPE (76%)

REPS &
• 6 Reps @ 8 RPE (79%)
INTENSITY:
• 6 Reps @ 9 RPE (81%)
• 6 reps x 2 sets @ 76-80% 1RM
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with Belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 3 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: 30 min steady state @ RPE 6 2x/wk

GPP
GPP ARM Work

NOTES:
3 sets of 12-15 reps @ RPE 8, biceps curls 2x/w
Date 3/17/2019
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
• 6 Reps @ 7 RPE (76%)

%)
REPS & • 6 Reps @ 8 RPE (79%)
%)
INTENSITY: • 6 Reps @ 9 RPE (81%)
x 3 Sets
• 6 reps x 2 sets @ 76-80% 1RM
REST PERIODS
ork sets 3-5 minute rest between work set
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Romanian deadlifts
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
%) • 8 Reps @ 8 RPE (74%) x 3 Sets
% 1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Close Grip Incline Bench (or Close grip Flat bench if n
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 2x/wk NOTES: 7 minutes upper back work AMRA
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Pendlay Row
RPE (76%)
RPE (79%) REPS & • 14-16 Reps @ 8 R
RPE (81%) INTENSITY: • 3-5 Reps
@ 76-80% 1RM
REST PERIODS
etween work sets MYOREP
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

kgs TONNAGE: 0.0 kgs

SE 2 EXERCISE
fts DB Flat Bench Press or Overhea
RPE (68%)
REPS & • 14-16 Reps @ 8 R
RPE (71%)
E (74%) x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
at bench if no incline bench) Leg Press or Belt Squat or SSB Squa
RPE (68%)
REPS & • 14-16 Reps @ 8 R
RPE (71%)
E (74%) x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
ack work AMRAP NOTES: 7 min ab work AM

CISE 3 SUPPLEMEN
Row GPP Or none
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Incline bench, 2 ct paused or 2ct paused bench

0.0 kgs 0 REPS
if no incline

0.0 kgs 0 REPS
HBBS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 3 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 6 Reps @ 7 RPE (76%)

REPS &
• 6 Reps @ 8 RPE (79%)
INTENSITY:
• 6 Reps @ 9 RPE (81%)
• 6 reps x 3 sets @ 76-80% 1RM
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with Belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 3 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
• 6 Reps @ 7 RPE (76%)

%)
REPS & • 6 Reps @ 8 RPE (79%)
%)
x 3 Sets
• 6 reps x 3 sets @ 76-80% 1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Romanian deadlifts
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
%) • 8 Reps @ 8 RPE (74%) x 3 Sets
% 1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Incline bench, 2 ct paused or 2ct paused bench if
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
NOTES: 8 minutes upper back work AMRA
100s rest) 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Pendlay Row
RPE (76%)
RPE (79%) REPS & • 14-16 Reps @ 8 R
@ 76-80% 1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
RPE (68%)
REPS & • 14-16 Reps @ 8 R
RPE (71%)
E (74%) x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
sed bench if no incline Leg Press or Belt Squat or SSB Squa
RPE (68%)
REPS & • 14-16 Reps @ 8 R
RPE (71%)
E (74%) x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
Row GPP Or none
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
Incline bench, 2 ct paused or 2ct paused bench

0.0 kgs 0 REPS
if no incline

0.0 kgs 0 REPS
HBBS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR
EXERCISE 1
Squat with belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 2 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 6 Reps @ 7 RPE (76%)

REPS &
• 6 Reps @ 8 RPE (79%)
INTENSITY:
• 6 Reps @ 9 RPE (81%)
• 6 reps x 3 sets @ 76-80% 1RM
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with Belt
• 6 Reps @ 6 RPE (72%)

REPS &
• 6 Reps @ 7 RPE (76%)
INTENSITY:
• 6 Reps @ 8 RPE (79%) x 2 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0
1 EXERCISE 2
Press with belt
• 6 Reps @ 7 RPE (76%)

%)
REPS & • 6 Reps @ 8 RPE (79%)
%)
x 2 Sets
• 6 reps x 3 sets @ 76-80% 1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Romanian deadlifts
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
%) • 8 Reps @ 8 RPE (74%) x 2 Sets
% 1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Incline bench, 2 ct paused or 2ct paused bench if
%) • 8 Reps @ 6 RPE (68%)

REPS &
%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
press downs 2x/wk
0
eps curls 2x/wk
SE 2 EXERCISE
Pendlay Row
RPE (76%)
RPE (79%) REPS & • 14-16 Reps @ 8 R
@ 76-80% 1RM
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
RPE (68%)
REPS & • 14-16 Reps @ 8 R
RPE (71%)
E (74%) x 2 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
sed bench if no incline Leg Press or Belt Squat or SSB Squa
RPE (68%)
REPS & • 14-16 Reps @ 8 R
RPE (71%)
E (74%) x 2 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
Row GPP Or none
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
4-16 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS
Stiff-legged deadlifts 0.0 kgs 0 REPS

WEEK 0 TO
DB Incline-Bench Press or Close-Grip Bench
0.0 kgs 0 REPS
Press with Barbell
Incline bench, touch & go or touch n go flat

0.0 kgs 0 REPS
bench if no incline
then
0.0 kgs 0 REPS
•Leg press, belt squat, SSB squat, or HBBS
(do both an upper body and lower body lift)
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS & • 1 Reps @ 8 RPE (90-93%)

INTENSITY: • 6 Reps @ 8 RPE (75-80%) x 3 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (80-82%)
INTENSITY:
• 6 reps @ 77-80% x 2 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with Belt
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Press with belt
• 1 Reps @ 8 RPE (90-93%)

93%) REPS &
• 6 Reps @ 9 RPE (80-82%)
) x 3 Sets INTENSITY:
• 6 reps @ 77-80% x 2 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
Stiff-legged deadlifts
93%) • 8 Reps @ 6 RPE (68%)

REPS &
82%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
Sets • 8 Reps @ 8 RPE (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
Incline bench, touch & go or touch n go flat bench
• 8 Reps @ 6 RPE (68%)

93%) REPS &
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
press downs 3x/wk
0
eps curls 3x/wk
SE 2 EXERCISE
Pendlay Row
RPE (90-93%)
REPS & • 12-15 Reps @ 8 R
RPE (80-82%)
-80% x 2 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
fts DB Incline-Bench Press or Close-Grip Bench
RPE (68%)
REPS & • 12-15 Reps @ 8 R
RPE (71%)
E (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
*Incline-Bench Press or DB Flat
then
o flat bench if no incline
body and lower body lift)
RPE (68%)
REPS & • 12-15 Reps @ 8 R
RPE (71%)
E (74%) x 4 Sets
REST PERIODS
etween work sets MYOREPS FOR E
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
Row GPP Or none
2-15 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
Grip Bench Press with Barbell GPP Or none
2-15 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
or DB Flat bench
n
GPP Or none
t, or HBBS (do both an upper
er body lift)
2-15 Reps @ 8 RPE
• 3-5 Reps
GPP Or none
YOREPS FOR EACH
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
0.0 kgs 0 REPS
Press with Barbell

0.0 kgs 0 REPS
bench if no incline
then
0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (80-82%)
INTENSITY:
• 6 reps @ 77-80% x 3 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with Belt
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Press with belt
• 1 Reps @ 8 RPE (90-93%)

93%) REPS &
• 6 Reps @ 9 RPE (80-82%)
• 6 reps @ 77-80% x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
93%) • 8 Reps @ 6 RPE (68%)

REPS &
82%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
• 8 Reps @ 6 RPE (68%)

93%) REPS &
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
press downs 3x/wk
0
eps curls 3x/wk
SE 2 EXERCISE
Pendlay Row
RPE (90-93%)
REPS & • 12-15 Reps @ 8 R
RPE (80-82%)
-80% x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
RPE (68%)
REPS & • 12-15 Reps @ 8 R
RPE (71%)
E (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
then
RPE (68%)
REPS & • 12-15 Reps @ 8 R
RPE (71%)
E (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
Row GPP Or none
2-15 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
2-15 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
or DB Flat bench
n
GPP Or none
er body lift)
2-15 Reps @ 8 RPE
• 3-5 Reps
GPP Or none
YOREPS FOR EACH
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES

Help
TOTALS BY EXERCISE

OTALS

WEEK 0 TO
0.0 kgs 0 REPS
Press with Barbell

0.0 kgs 0 REPS
bench if no incline
then
0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
Squat with belt
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
• 1 Reps @ 8 RPE (90-93%)

REPS &
• 6 Reps @ 9 RPE (80-82%)
INTENSITY:
• 6 reps @ 77-80% x 3 Sets
REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
Deadlift with Belt
REPS & • 1 Reps @ 8 RPE (90-93%)

REST PERIODS
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio

NOTES:
GPP
GPP ARM Work

NOTES:
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
Press with belt
• 1 Reps @ 8 RPE (90-93%)

93%) REPS &
• 6 Reps @ 9 RPE (80-82%)
• 6 reps @ 77-80% x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
93%) • 8 Reps @ 6 RPE (68%)

REPS &
82%) • 8 Reps @ 7 RPE (71%)
INTENSITY:
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
• 8 Reps @ 6 RPE (68%)

93%) REPS &
• 8 Reps @ 7 RPE (71%)
• 8 Reps @ 8 RPE (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
None
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
6 1x/wk
100s rest) 1x/wk
WEEKLY AU
press downs 3x/wk
0
eps curls 3x/wk
SE 2 EXERCISE
Pendlay Row
RPE (90-93%)
REPS & • 12-15 Reps @ 8 R
RPE (80-82%)
-80% x 3 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
RPE (68%)
REPS & • 12-15 Reps @ 8 R
RPE (71%)
E (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
then
RPE (68%)
REPS & • 12-15 Reps @ 8 R
RPE (71%)
E (74%) x 4 Sets
REST PERIODS
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
ne None
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work

CISE 3 SUPPLEMEN
Row GPP Or none
2-15 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
2-15 Reps @ 8 RPE

• 3-5 Reps
GPP Or none
MYOREP
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
or DB Flat bench
n
GPP Or none
er body lift)
2-15 Reps @ 8 RPE
• 3-5 Reps
GPP Or none
YOREPS FOR EACH
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
None
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
min ab work AMRAP

SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES
Block Type None

Help
TOTALS BY EXERCISE
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS

OTALS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS

WEEK 0 TO
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
None 0.0 kgs 0 REPS
Weekly AU
AWCR #D
EXERCISE 1
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y1
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs

EXERCISE 1
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
Y2
SET 2
SET 3
SET 4
DA
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
3
SET 2
DAY
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0% 0% 0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
EXERCISE 1
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET WEIGHT REPS RPE
SET 1
DAY 4 SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
WEIGHT 0 lbs 0 lbs
GPP Cardio
NOTES: N/A
GPP
GPP ARM Work

NOTES: N/A
ERCISE

INTENSITY MAX
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
0% 0 LBS
#DIV/0!
1 EXERCISE 2
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
=ROUNDUP(L29/
(VLOOKUP(1,tblRP
ECoefficientWithout
TONNAGE: 0.0 kgs
ColumnHeaders,2,0)
*M29^2+VLOOKU
ntWithoutColumnHe
aders,2,0)*M29+VL
OOKUP(3,tblRPEC
1 EXERCISE 2
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs

0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
0%
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
1 EXERCISE 2
None
REPS &
N/A
INTENSITY:
REST PERIODS
None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
0.0 kgs
REP MAX:
AVERAGE
0%
INTENSITY:
REPS: 0 REPS
TONNAGE: 0.0 kgs
0 WEIGHT 0 lbs
GPP Upper Back Work
NOTES: N/A
WEEKLY AU
0
SE 2 EXERCISE
None
REPS &
A N/A
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS


SE 2 EXERCISE
None
REPS &
A N/A
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
A N/A
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

0%
(MINUTES): RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS

SE 2 EXERCISE
None
REPS &
A N/A
INTENSITY:
REST PERIODS
ne None
AND NOTES:
SET 1
SET 2
SET 3
SET 4
SET 5
SET 6
SET 7
SET 8
SET 9
ESTIMATED ONE-
kgs 0.0 kgs
REP MAX:

(MINUTES):: RPE
AVERAGE
% 0%
INTENSITY:
EPS REPS: 0 REPS
Work GPP AB Work
A NOTES: N/A
CISE 3 SUPPLEMEN
e None
N/A
None
None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP Or none
N/A
GPP Or none
None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e GPP Or none
N/A
GPP Or none
None
RPE INTENSITY NOTES

0.0 kgs
0%
0 REPS
0.0 kgs
0 lbs 0
CISE 3 SUPPLEMEN
e None
N/A
None
None
RPE INTENSITY NOTES
0.0 kgs
0
0%
0 REPS
0.0 kgs
0 lbs 0
Work
N/A
SUPPLEMENT
None
None
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
GPP Or none
GPP Or none
NOTES
SUPPLEMENT
None
None
NOTES
• 6 Reps @ 6 RPE (72%)
Date Week Block Type Volume
•• 6 and Intensity of Slot 1
6 Reps
Reps @
@7 6 RPE
RPE (76%)
(72%)
3/10/2019 1 Low Stress • 6 Reps
•• 6 @ 8 RPE (79%) x 2 Sets
6 Reps
Reps @
@7 6 RPE
RPE (76%)
(72%)
3/17/2019 2 Developmental • 6 Reps
•• 6 @ 8@ RPE (79%) x 3 Sets
6 Reps @ 6 RPE (76%)
Reps 7 RPE (72%)
3/24/2019 3 Developmental • 6 Reps @ 8@
• 6 Reps RPE (79%)
7 RPE x 3 Sets
(76%)
3/31/2019 4 Developmental • 6•Reps @@
1 Reps 8 RPE (79%)
8 RPE x 2 Sets
(90-93%)
• 1 Reps @ 8@RPE (75-80%)
8 RPE x 3 Sets
(90-93%)
• 1 Reps @ 8@RPE (75-80%)
8 RPE x 3 Sets
(90-93%)
4/21/2019 7 Developmental • 6 Reps @ 8 RPE (75-80%) x 3 Sets
4/28/2019 8 None N/A
• 6 Reps @ 6 RPE (72%)
Week Block Type Volume
6 Reps
Reps @
@7 6 RPE
RPE (76%)
(72%)
3/10/2019 1 Low Stress • 6 Reps
•• 6 @ 8 RPE (79%) x 2 Sets
6 Reps
Reps @
@7 6 RPE
RPE (76%)
(72%)
•• 6 @ 8@ RPE (79%) x 3 Sets
6 Reps @ 6 RPE (76%)
Reps 7 RPE (72%)
3/24/2019 3 Developmental • 6 Reps @ 8@
• 6 Reps RPE (79%)
7 RPE x 3 Sets
(76%)
3/31/2019 4 Developmental • 6•Reps @@
1 Reps 8 RPE (79%)
8 RPE x 2 Sets
(90-93%)
• 1 Reps @ 8@RPE (75-80%)
8 RPE x 3 Sets
(90-93%)
4/14/2019 6 Developmental • 6 Reps @ 8 RPE (75-80%)
• 1 Reps @ 8 RPE (90-93%) x 3 Sets
4/21/2019 7 Developmental • 6 Reps @ 8 RPE (75-80%) x 3 Sets
4/28/2019 8 None N/A
Days Day 1 Day 2
Primary
Slot 1, Slot 2, Slot 3 Slot 4, Slot 5, Slot 6
Exercises
Secondary
Exercises
Supplemental 1 Supplemental 2
**Exercise Selection ** **Exercise Selec
Week Exercise Slot 1
1 Squat with belt
2 Squat with belt
3 Squat with belt
1
4 Squat with belt
5 Squat with belt
6 Squat with belt
7 Squat with belt
8 None

1 Bench with 1-Sec Pause
2
8 None

1 Deadlift with Belt
3

8 None

1 None
2 None
3 None
4
4 None
5 None
6 None
7 None
8 None
•• 6 6 Reps
Reps @6 7 RPE
RPE (72%)
Volume •• 6 and @
Reps Intensity
@ 7 RPE
(76%)
of Slot 2
(76%) Volume andReps
• 14-16 Intensity of Slot 3
@ 8 RPE
• 6
6 Reps
Reps @
@ 8
7 RPE
RPE (79%)
(76%)
• 6 •Reps @ 8@RPE (79%) x 2 Sets • 3-5 Reps
••66
6
Reps
Reps
Reps @
@
98RPE
7 RPE
RPE
(81%)
(79%)
(76%)
• 14-16 Reps @ 8 RPE
• 6 reps
••66Reps x 2 sets9@ 76-80%
(81%)1RM • 3-5 Reps
Reps@ @ 8RPERPE (79%) • 14-16 Reps @ 8 RPE
• 6 reps x 3 sets @ 76-80%
(81%)1RM • 3-5 Reps
••16Reps Reps@@89RPE RPE(90-93%) • 14-16 Reps @ 8 RPE
• 6•reps x 3 sets @ 76-80% 1RM • 3-5 Reps
•6 1 Reps
Reps @@9 8 RPE
RPE (80-82%)
(90-93%) • 12-15 Reps @ 8 RPE
•• 6 reps @ 77-80% x 2 Sets • 3-5 Reps
• 1 Reps @ 8 RPE (80-82%)
6 Reps @ 9 RPE (90-93%) • 12-15 Reps @ 8 RPE
•• 6 6 reps
Reps @@ 77-80% x 3 Sets
9 RPE (80-82%) • 3-5 Reps
• 12-15 Reps @ 8 RPE
• 6 reps @ 77-80% x 3 Sets • 3-5 Reps
N/A N/A
• 8 Reps @ 6 RPE (68%)
Volume
•• 8 and Intensity of Slot 8 Volume and Reps
Intensity of Slot 9
8 Reps
Reps @
@7 6 RPE
RPE (71%)
(68%) • 14-16 @ 8 RPE
• 8 Reps
•• 8 @ 8 RPE (74%) x 3 Sets • 3-5 Reps
8 Reps
Reps @
@7 6 RPE
RPE (71%)
(68%) • 14-16 Reps @ 8 RPE
• 8 Reps
•• 8 @ 8@ RPE (74%) x 3 Sets • 3-5 Reps
8 Reps @ 6 RPE (71%)
Reps 7 RPE (68%) • 14-16 Reps @ 8 RPE
• 8 Reps @ 8@ RPE (74%) x 3 Sets • 3-5 Reps
•• 8 8 Reps
Reps @6 7 RPE
RPE (71%)
(68%) • 14-16 Reps @ 8 RPE
• 8 Reps•• 8 @ 8 RPE (74%) x 2 Sets • 3-5 Reps
8 Reps
Reps @
@7 6 RPE
RPE (71%)
(68%) • 12-15 Reps @ 8 RPE
• 8 Reps •• 8 @ 8@ RPE (74%) x 4 Sets • 3-5 Reps
8 Reps @ 6 RPE (71%)
Reps 7 RPE (68%) • 12-15 Reps @ 8 RPE
• 8 Reps @ 8 RPE (74%) x 4 Sets
• 8 Reps @ 7 RPE (71%) • 3-5 Reps
• 12-15 Reps @ 8 RPE
• 8 Reps @ 8 RPE (74%) x 4 Sets • 3-5 Reps
N/A N/A
Day 3 Day 4
Slot 7, Slot 8, Slot 9 Slot 10, Slot 11, Slot 12
Supplemental 3 Supplemental 4
lection ** **Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****E
Slot 1 Rest/Notes
None
Slot 4 Rest/Notes
None
Slot 7 Rest/Notes
None
Slot 10 Rest/Notes
None
None
None
None
None
None
None
None
•• 66 Reps
Reps @
@ 67 RPE
RPE (72%)
(76%) • 8 Reps @ 6 RPE (68%)
Volume and @
•• 66 Reps Intensity
7 RPE of Slot 4
(76%) Volume
• 6 Reps
Reps @
@ 8
7 RPE
RPE (79%)
(76%) 8 Reps
Reps @
@7 6 RPE
RPE (71%)
(68%)
• 6 •Reps @ 8@RPE (79%) x 2 Sets • 8 Reps @ 8 RPE (74%) x 3 Sets
••66
6
Reps
Reps
Reps @
@
98RPE
7 RPE
RPE
(81%)
(79%)
(76%)
•• 8 8 Reps
Reps @
@7 6 RPE
RPE (71%)
(68%)
• 6 reps
••66Repsx 2 sets9@ 76-80% 1RM • 8 Reps @ 8@RPE (74%) x 3 Sets
Reps@ @ 8RPE RPE (81%)
(79%) •• 8 8 Reps @ 6 RPE (71%)
Reps 7 RPE (68%)
• 6 reps
• 6 x 3 sets
Reps @ 9 @ 76-80%
RPE (81%) 1RM • 8 Reps
•• 8 @ 8 RPE (74%) x 3 Sets
• 1 Reps @ 8 RPE (90-93%) 8 Reps
Reps @
@7 6 RPE
RPE (71%)
(68%)
• 6•reps x 3 sets @ 76-80% 1RM • 8 Reps @ 8@RPE (74%) x 2 Sets
•6 1 Reps
Reps @@9 8 RPE
RPE (80-82%)
(90-93%) •• 88 Reps @ 6 RPE (71%)
Reps 7 RPE (68%)
•• 6 reps @ 77-80% x 2 Sets • 8 Reps @ 8 RPE (74%) x 4 Sets
• 1 Reps @ 8 RPE (80-82%)
6 Reps @ 9 RPE (90-93%) •• 8
8 Reps
Reps @
@7 6 RPE
RPE (71%)
(68%)
•• 6 6 reps
Reps @@ 77-80% x 3 Sets
9 RPE (80-82%) • 8 Reps @ 8@
• 8 Reps RPE (74%)
7 RPE x 4 Sets
(71%)
• 6 reps @ 77-80% x 3 Sets • 8 Reps @ 8 RPE (74%) x 4 Sets
N/A N/A
Volume and Intensity of Slot 10 Volume and Intensity of Slot 11

None None
None None
None None
None None
None None
None None
None None
N/A N/A
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 2 Slot 2 Rest/Notes
Press with belt 3-5 minute rest between work sets
None None

Romanian deadlifts 3-5 minute rest between work sets
Stiff-legged deadlifts 3-5 minute rest between work sets
None None

Close Grip Incline Bench (or Close grip Flat bench if
Close Grip Inclineno incline
Bench (orbench)
Close grip Flat bench if
Incline bench, 2 ctno inclineorbench)
paused 2ct paused bench if no
incline
Incline bench, 2 ct paused or 2ct paused bench if no
Incline bench, touch & incline
go or touch n go flat bench if
no
Incline bench, touch & go incline
or touch n go flat bench if
no incline
Incline bench, touch & go or touch n go flat bench if
no incline
None None

None None
None None
None None
None None
None None
None None
None None
None None
Volume andReps
• 14-16 Intensity of Slot 6
@ 8 RPE GPP Cardio
• 3-5
• 14-16 RepsReps
@ 8 RPE 25 min steady state @ RPE 6 2x/wk
• 3-5 Reps
• 14-16 Reps @ 8 RPE 30
30 min
min steady
steady state
state @
@ RPE
RPE 66 2x/wk
1x/wk
• 3-5
• 14-16 RepsReps
@ 8 RPE 20 minutes HIIT (20s sprint @
30 min steady state @ RPE 6 1x/wk10,
100s
20 rest) 1x/wk
• 3-5 Reps
• 12-15 Reps @ 8 RPE 35 minutes HIITstate
min steady (20s@sprint
RPE 6@1x/wk
10,
100s
24 rest) 1x/wk
• 3-5
• 12-15 RepsReps
@ 8 RPE 35 minutes HIITstate
RPE 6@1x/wk
10,
100s
24 rest) 1x/wk
• 3-5 Reps
• 12-15 Reps @ 8 RPE 35 minutes HIITstate
RPE 6@1x/wk
10,
• 3-5 Reps 100s rest) 1x/wk
24 minutes HIIT (20s sprint @ 10,
N/A 100s rest) 1x/wk N/A
Volume and Intensity of Slot 12

None
None
None
None
None
None
None
N/A
e Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection ****Exercise Selection **
Exercise Slot 3
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
Pendlay Row
None
Exercise Slot 6
DB Flat Bench Press or Overhead Press
DB
DBFlat Bench Press
Incline-Bench or Overhead
Press Press
or Close-Grip
Bench Press
DB Incline-Bench with or
Press Barbell
Close-Grip
Bench Press
DB Incline-Bench with or
Press Barbell
Close-Grip
None
Exercise Slot 9
Leg Press or Belt Squat or SSB
Leg PressSquat or HBBS
or Belt Squat or SSB
Leg PressSquat or HBBS
or Belt Squat or SSB
Leg Squat
Press or or
Belt
bench HBBS
Squat or SSB
Squatbench
or HBBS
then
•Leg press, belt squat, SSB squat,
then
bench
or HBBS
•Leg press,(do both
belt an upper
squat,
then body
SSB squat,
or HBBS
•Leg and
press, lower
(do both
belt body lift)
an upper
squat, body
SSB squat,
and lower body lift)
or HBBS (do both an upper body
and lower body lift)
None
Exercise Slot 12
None
None
None
None
None
None
None
None
GPP Upper Back Work GPP AB Work 3 sets of 12-15
GPPreps
ARM@Work
RPE 8, triceps
7 minutes upper back work AMRAP 7 min ab work AMRAP press downs 1x/wk
3 sets of 12-15 reps @ RPE 8, triceps
3 sets downs
press of 12-15 reps @ RPE 8, biceps
2x/wk
7 minutes upper back work AMRAP 7 min ab work AMRAP 4 sets of 12-15
curls reps @ RPE 8, triceps
3 sets downs
2x/wk
8 minutes upper back work AMRAP 8 min ab work AMRAP 4 sets
curls of 12-15
2x/wk reps @ RPE 8, triceps
4 sets
press of 12-15
downs reps @ RPE 8, biceps
2x/wk
8 minutes upper back work AMRAP 8 min ab work AMRAP 4 sets2x/wk
curls of 12-15 reps @ RPE 8, triceps
4 sets downs
3x/wk
4 sets
press of 12-15
downs reps @ RPE 8, biceps
3x/wk
4 sets downs
3x/wk
10 minutes upper back work AMRAP 10 min ab work AMRAP curls 3x/wk
5 sets of 12-15 reps @ RPE 8, biceps
N/A N/A curls 3x/wk N/A
****Exercise Selection ****Exercise Selection ****Exercise Selection **
Slot 3 Rest/Notes Day 1 Supplement
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
None None

MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
None None

MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREP GPP Or none
MYOREPS FOR EACH GPP Or none
None None

None None
None None
None None
None None
None None
None None
None None
None None
Day 1 Supplement Notes
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
None

GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
None

GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
GPP Or none
None

None
None
None
None
None
None
None
None

3 Day Hypertrophy (Kilos)

Uploaded by

Copyright:

Available Formats

3 Day Hypertrophy (Kilos)

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

3 Day Hypertrophy (Kilos)

Uploaded by

Copyright:

Available Formats

What is the purpose of the calculators tab?

What is the purpose of the calculators tab?

What does AMRAP mean in the context of this program?

What does AMRAP mean in the context of this program?

3-Day Hypertrophy (Kilos)

2) Look over the help tab.

4) Email your coach or info@barbellmedicine.com if you have any problems!

aujU2qvws (copy and paste into browser).

ing this template in the highlighted cell to the RIGHT

om if you have any problems!

HOW TO USE CALCULATORS

HOW TO USE WEEKLY TABS

LOGGING YOUR DATA

r the current exercise and set.

mpleted for the current exercise and set.

xertion) for the current exercise and set.

record data for each set.

carry on a conversation in full sentences.

iculty/not possible to sustain.

Bench Press (Comp)

2ct paused bench

3ct paused bench

Close Grip bench

Close Grip Floor Press

Rack pull, mid shin

2ct paused deadlift

2ct Paused Squat

303 Tempo Squat

How to Power Clean

Putting the Power Clean Together

Fixing an Arm Pull

How to Power Snatch

How to Bench Press

How to Deadlift (Thrall)

ESTIMATED ONE-REP MAX CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

ONE REP MAX

ESTIMATED RPE CALCULATOR

1 REP 2 REPS 3 REPS 4 REPS 5 REPS 6 REPS 7 REPS

ed Exertion) and number of reps.

, you would enter a number in the highlighted box.

l be calculated using the highest weight you enter in any box.

8 REPS 9 REPS 10 REPS

r to the highlighted box.

8 REPS 9 REPS 10 REPS

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

0.0 kgs 0.0 kgs 0.0 kgs

Month's average Weight #DIV/0! #DIV/0!

Month's average Weight #DIV/0! #DIV/0! Month's average cals 0

0 LBS #REF! #REF! #REF!

! #REF! #REF! #REF! #REF! #REF!

Avg Intensity Exercise E1RM Tonnage

Avg Intensity Exercise E1RM Tonnage

• 6 Reps @ 6 RPE (72%)

• 14-16 Reps @ 8 RPE