Powerbuilding II

Instructions

Look over the included PDF document for instructions.

Using the drop-down cells on the Exercise Selection tab select your movements for this
with our recommended exercises.

Enter Sunday's date for the week you will be starting this template in the highlighted c

Email support@barbellmedicine.com if you have any problems!

VERSION 1.0
Updated 11.16.2021
werbuilding III

instructions.

Selection tab select your movements for this template. It comes pre-filled

be starting this template in the highlighted cell to the RIGHT

have any problems!

Date

8/8/2021

VERSION 1.0
Updated 11.16.2021
Date Day Weight (lb) Fat Carb
Augus
Protein

Date Day Weight (lb) Fat Carb Protein

8/8/2021 Sunday
8/9/2021 Monday
8/10/2021 Tuesday
8/11/2021 Wednesday
8/12/2021 Thursday
8/13/2021 Friday
8/14/2021 Saturday
8/15/2021 Sunday
8/16/2021 Monday
8/17/2021 Tuesday
8/18/2021 Wednesday
8/19/2021 Thursday
8/20/2021 Friday
8/21/2021 Saturday
8/22/2021 Sunday
8/23/2021 Monday
8/24/2021 Tuesday
8/25/2021 Wednesday
8/26/2021 Thursday
8/27/2021 Friday
8/28/2021 Saturday
8/29/2021 Sunday
8/30/2021 Monday
8/31/2021 Tuesday
9/1/2021 Wednesday
9/2/2021 Thursday
9/3/2021 Friday
9/4/2021 Saturday
9/5/2021 Sunday
9/6/2021 Monday
9/7/2021 Tuesday
Month's average Weight #DIV/0! Month's average cals

Novemb
Date Day Weight (lb) Fat Carb Protein
 11/1/2021 Monday
11/2/2021 Tuesday
11/3/2021 Wednesday
11/4/2021 Thursday
11/5/2021 Friday
11/6/2021 Saturday
11/7/2021 Sunday
11/8/2021 Monday
11/9/2021 Tuesday
11/10/2021 Wednesday
11/11/2021 Thursday
11/12/2021 Friday
11/13/2021 Saturday
11/14/2021 Sunday
11/15/2021 Monday
11/16/2021 Tuesday
11/17/2021 Wednesday
11/18/2021 Thursday
11/19/2021 Friday
11/20/2021 Saturday
11/21/2021 Sunday
11/22/2021 Monday
11/23/2021 Tuesday
11/24/2021 Wednesday
11/25/2021 Thursday
11/26/2021 Friday
11/27/2021 Saturday
11/28/2021 Sunday
11/29/2021 Monday
11/30/2021 Tuesday

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

Last Month's ^^

Februa
Date Day Weight (lb) Fat Carb Protein

2/1/2022 Tuesday
2/2/2022 Wednesday
2/3/2022 Thursday
2/4/2022 Friday
2/5/2022 Saturday
2/6/2022 Sunday
2/7/2022 Monday
2/8/2022 Tuesday
 2/9/2022 Wednesday
2/10/2022 Thursday
2/11/2022 Friday
2/12/2022 Saturday
2/13/2022 Sunday
2/14/2022 Monday
2/15/2022 Tuesday
2/16/2022 Wednesday
2/17/2022 Thursday
2/18/2022 Friday
2/19/2022 Saturday
2/20/2022 Sunday
2/21/2022 Monday
2/22/2022 Tuesday
2/23/2022 Wednesday
2/24/2022 Thursday
2/25/2022 Friday
2/26/2022 Saturday
2/27/2022 Sunday
2/28/2022 Monday

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

Last Month's ^^
 May
Date Day Weight (lb) Fat Carb Protein

5/1/2022 Sunday
5/2/2022 Monday
5/3/2022 Tuesday
5/4/2022 Wednesday
5/5/2022 Thursday
5/6/2022 Friday
5/7/2022 Saturday
5/8/2022 Sunday
5/9/2022 Monday
5/10/2022 Tuesday
5/11/2022 Wednesday
5/12/2022 Thursday
5/13/2022 Friday
5/14/2022 Saturday
5/15/2022 Sunday
5/16/2022 Monday
5/17/2022 Tuesday
5/18/2022 Wednesday
5/19/2022 Thursday
5/20/2022 Friday
5/21/2022 Saturday
5/22/2022 Sunday
5/23/2022 Monday
5/24/2022 Tuesday
5/25/2022 Wednesday
5/26/2022 Thursday
5/27/2022 Friday
5/28/2022 Saturday
5/29/2022 Sunday
5/30/2022 Monday
5/31/2022 Tuesday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
gust
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Conditioning (GPP frequency

Calories Weight (Kg) Weight Average
and intervals)

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Date Day Weight (lb)
Septembe
Fat Carb Protein

Date Day Weight (lb) Fat Carb Protein

9/1/2021 Wednesday
9/2/2021 Thursday
9/3/2021 Friday
9/4/2021 Saturday
9/5/2021 Sunday
9/6/2021 Monday
9/7/2021 Tuesday
9/8/2021 Wednesday
9/9/2021 Thursday
9/10/2021 Friday
9/11/2021 Saturday
9/12/2021 Sunday
9/13/2021 Monday
9/14/2021 Tuesday
9/15/2021 Wednesday
9/16/2021 Thursday
9/17/2021 Friday
9/18/2021 Saturday
9/19/2021 Sunday
9/20/2021 Monday
9/21/2021 Tuesday
9/22/2021 Wednesday
9/23/2021 Thursday
9/24/2021 Friday
9/25/2021 Saturday
9/26/2021 Sunday
9/27/2021 Monday
9/28/2021 Tuesday
9/29/2021 Wednesday
9/30/2021 Thursday

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

Last Month's ^^

Decembe
Date Day Weight (lb) Fat Carb Protein
 12/1/2021 Wednesday
12/2/2021 Thursday
12/3/2021 Friday
12/4/2021 Saturday
12/5/2021 Sunday
12/6/2021 Monday
12/7/2021 Tuesday
12/8/2021 Wednesday
12/9/2021 Thursday
12/10/2021 Friday
12/11/2021 Saturday
12/12/2021 Sunday
12/13/2021 Monday
12/14/2021 Tuesday
12/15/2021 Wednesday
12/16/2021 Thursday
12/17/2021 Friday
12/18/2021 Saturday
12/19/2021 Sunday
12/20/2021 Monday
12/21/2021 Tuesday
12/22/2021 Wednesday
12/23/2021 Thursday
12/24/2021 Friday
12/25/2021 Saturday
12/26/2021 Sunday
12/27/2021 Monday
12/28/2021 Tuesday
12/29/2021 Wednesday
12/30/2021 Thursday
12/31/2021 Friday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

March
Date Day Weight (lb) Fat Carb Protein

3/1/2022 Tuesday
3/2/2022 Wednesday
3/3/2022 Thursday
3/4/2022 Friday
3/5/2022 Saturday
3/6/2022 Sunday
3/7/2022 Monday
3/8/2022 Tuesday
 3/9/2022 Wednesday
3/10/2022 Thursday
3/11/2022 Friday
3/12/2022 Saturday
3/13/2022 Sunday
3/14/2022 Monday
3/15/2022 Tuesday
3/16/2022 Wednesday
3/17/2022 Thursday
3/18/2022 Friday
3/19/2022 Saturday
3/20/2022 Sunday
3/21/2022 Monday
3/22/2022 Tuesday
3/23/2022 Wednesday
3/24/2022 Thursday
3/25/2022 Friday
3/26/2022 Saturday
3/27/2022 Sunday
3/28/2022 Monday
3/29/2022 Tuesday
3/30/2022 Wednesday
3/31/2022 Thursday
Month's average Weight 0.1 #DIV/0! Month's average cals
Last Month's ^^
 June
Date Day Weight (lb) Fat Carb Protein

6/1/2022 Wednesday
6/2/2022 Thursday
6/3/2022 Friday
6/4/2022 Saturday
6/5/2022 Sunday
6/6/2022 Monday
6/7/2022 Tuesday
6/8/2022 Wednesday
6/9/2022 Thursday
6/10/2022 Friday
6/11/2022 Saturday
6/12/2022 Sunday
6/13/2022 Monday
6/14/2022 Tuesday
6/15/2022 Wednesday
6/16/2022 Thursday
6/17/2022 Friday
6/18/2022 Saturday
6/19/2022 Sunday
6/20/2022 Monday
6/21/2022 Tuesday
6/22/2022 Wednesday
6/23/2022 Thursday
6/24/2022 Friday
6/25/2022 Saturday
6/26/2022 Sunday
6/27/2022 Monday
6/28/2022 Tuesday
6/29/2022 Wednesday
6/30/2022 Thursday

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

Last Month's ^^
ember
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

Conditioning (GPP frequency

Calories Weight (Kg) Weight Average
and intervals)

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arch
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Date Day Weight (lb) Fat
October
Carb Protein

Date Day Weight (lb) Fat Carb Protein

10/1/2021 Friday
10/2/2021 Saturday
10/3/2021 Sunday
10/4/2021 Monday
10/5/2021 Tuesday
10/6/2021 Wednesday
10/7/2021 Thursday
10/8/2021 Friday
10/9/2021 Saturday
10/10/2021 Sunday
10/11/2021 Monday
10/12/2021 Tuesday
10/13/2021 Wednesday
10/14/2021 Thursday
10/15/2021 Friday
10/16/2021 Saturday
10/17/2021 Sunday
10/18/2021 Monday
10/19/2021 Tuesday
10/20/2021 Wednesday
10/21/2021 Thursday
10/22/2021 Friday
10/23/2021 Saturday
10/24/2021 Sunday
10/25/2021 Monday
10/26/2021 Tuesday
10/27/2021 Wednesday
10/28/2021 Thursday
10/29/2021 Friday
10/30/2021 Saturday
10/31/2021 Sunday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

January
Date Day Weight (lb) Fat Carb Protein
 1/1/2022 Saturday
1/2/2022 Sunday
1/3/2022 Monday
1/4/2022 Tuesday
1/5/2022 Wednesday
1/6/2022 Thursday
1/7/2022 Friday
1/8/2022 Saturday
1/9/2022 Sunday
1/10/2022 Monday
1/11/2022 Tuesday
1/12/2022 Wednesday
1/13/2022 Thursday
1/14/2022 Friday
1/15/2022 Saturday
1/16/2022 Sunday
1/17/2022 Monday
1/18/2022 Tuesday
1/19/2022 Wednesday
1/20/2022 Thursday
1/21/2022 Friday
1/22/2022 Saturday
1/23/2022 Sunday
1/24/2022 Monday
1/25/2022 Tuesday
1/26/2022 Wednesday
1/27/2022 Thursday
1/28/2022 Friday
1/29/2022 Saturday
1/30/2022 Sunday
1/31/2022 Monday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^

April
Date Day Weight (lb) Fat Carb Protein

4/1/2022 Friday
4/2/2022 Saturday
4/3/2022 Sunday
4/4/2022 Monday
4/5/2022 Tuesday
4/6/2022 Wednesday
4/7/2022 Thursday
4/8/2022 Friday
 4/9/2022 Saturday
4/10/2022 Sunday
4/11/2022 Monday
4/12/2022 Tuesday
4/13/2022 Wednesday
4/14/2022 Thursday
4/15/2022 Friday
4/16/2022 Saturday
4/17/2022 Sunday
4/18/2022 Monday
4/19/2022 Tuesday
4/20/2022 Wednesday
4/21/2022 Thursday
4/22/2022 Friday
4/23/2022 Saturday
4/24/2022 Sunday
4/25/2022 Monday
4/26/2022 Tuesday
4/27/2022 Wednesday
4/28/2022 Thursday
4/29/2022 Friday
4/30/2022 Saturday

Month's average Weight #DIV/0! 0.1 Month's average cals

Last Month's ^^
 July
Date Day Weight (lb) Fat Carb Protein

7/1/2022 Friday
7/2/2022 Saturday
7/3/2022 Sunday
7/4/2022 Monday
7/5/2022 Tuesday
7/6/2022 Wednesday
7/7/2022 Thursday
7/8/2022 Friday
7/9/2022 Saturday
7/10/2022 Sunday
7/11/2022 Monday
7/12/2022 Tuesday
7/13/2022 Wednesday
7/14/2022 Thursday
7/15/2022 Friday
7/16/2022 Saturday
7/17/2022 Sunday
7/18/2022 Monday
7/19/2022 Tuesday
7/20/2022 Wednesday
7/21/2022 Thursday
7/22/2022 Friday
7/23/2022 Saturday
7/24/2022 Sunday
7/25/2022 Monday
7/26/2022 Tuesday
7/27/2022 Wednesday
7/28/2022 Thursday
7/29/2022 Friday
7/30/2022 Saturday
7/31/2022 Sunday
Month's average Weight #DIV/0! #DIV/0! Month's average cals
Last Month's ^^
tober
Calories Weight (Kg) Weight Average Conditioning (GPP frequency and intervals)

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and intervals)

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 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 or kilograms on the row corresponding with the RPE for which you wish to calculate you
number beneath the corresponding REPS column header containing the number of reps for which you wish to calculate your one-rep max.

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 336

ESTIMATED 1 REP MAX 0 0 389.33951 0 0 0 0

389.5

ESTIMATED RPE CALCULATOR

One you calculate your estimated one-rep max above, the below table will populate. This table helps you estimate your RPE
different levels of RPE and number of 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 389.5 371.9725 359.119 347.434 336.1385 326.0115 315.8845

9.5 RPE 380.931 365.7405 353.2765 341.981 331.075 320.948 311.2105

9.0 RPE 371.9725 359.119 347.434 336.1385 326.0115 315.8845 306.147

8.5 RPE 365.7405 353.2765 341.981 331.075 320.948 311.2105 301.473

8.0 RPE 359.119 347.434 336.1385 326.0115 315.8845 306.147 296.799

7.5 RPE 353.2765 341.981 331.075 320.948 311.2105 301.473 292.5145

7.0 RPE 347.434 336.1385 326.0115 315.8845 306.147 296.799 287.8405

6.5 RPE 341.981 331.075 320.948 311.2105 301.473 292.5145 281.6085

ALCULATORS

PE (Rated Perceived Exertion) and number of reps.

sponding with the RPE for which you wish to calculate your estimated one-rep max. Enter your
f 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 0

389.5

ill populate. This table helps you estimate your RPE (Rated Perceived Exertion) at

r to the highlighted box.

8 REPS 9 REPS 10 REPS

306.147 296.799 287.8405

301.473 292.5145 281.6085

296.799 287.8405 275.3765

292.5145 281.6085 270.313

287.8405 275.3765 264.86

281.6085 270.313 259.7965

275.3765 264.86 254.3435

270.313 259.7965 249.28

 Exercise Slot 1
Low Bar Squat 0.0 Exercise Slot 1 e1RM 0
Low Bar Squat 0.0 0
1
Low Bar Squat 0.0 0
0.9
Low Bar Squat 0.0 0
0.8
Low Bar Squat 0.0 0
0.7
Low Bar Squat 0.0 0
0.6 Low Bar Squat 0.0 0
0.5 Low Bar Squat 0.0 0
0.4 Low Bar Squat 0.0 0
0.3 Low Bar Squat 0.0 0
Low Bar Squat 0.0 0
0.2
Low Bar Squat 0.0 0
0.1
Low Bar Squat 0.0 0
0
Low
Low Bar Bar Squat
Low Bar Low Bar Low Bar Low Bar Low 0.0
Bar Low Bar Low Bar Low Bar Low Bar 0
Low Bar Low Bar Low Bar Low Bar Slot 1 Slot 1
Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Week 15 Week 16
Slot 1 Week 15 0.0 0
Slot 1 Week 16 0.0 0
Exercise E1RM Tonnage

Exercise Slot 4
Paused Bench Press 0.0 0
Exercise Slot 4 e1RM
Paused Bench Press 0.0 0
1
Paused Bench Press 0.0 0
0.9

0.8

0.7
 Exercise Slot 4 e1RM
1

0.9
Paused Bench Press 0.0 0
0.8
Paused Bench Press 0.0 0
0.7 Paused Bench Press 0.0 0
0.6 Paused Bench Press 0.0 0
0.5 Paused Bench Press 0.0 0

0.4
Paused Bench Press 0.0 0
Paused Bench Press 0.0 0
0.3
Paused Bench Press 0.0 0
0.2
Paused Bench Press 0.0 0
0.1
Paused Bench Press 0.0 0
0 Low Bar Squat 0.0 0
Paused Paused Paused Paused Paused Paused Paused Paused Paused Paused Paused Paused Paused Low Bar Slot 4 Slot 4
SlotBench
Bench 4 Week
Bench15 Bench Bench Bench 0.0
Bench Bench Bench Bench 0
Bench Bench Bench Squat Week 15 Week 16
Press Press Press Press Press Press Press Press Press Press Press Press Press
Slot 4 Week 16 0.0 0
Exercise E1RM Tonnage

Exercise Slot 7
Conventional Deadlift 0.0 0
Conventional Deadlift 0.0 Exercise Slot 7 e1RM 0
Conventional
1 Deadlift 0.0 0
Conventional
0.9 Deadlift 0.0 0
0.8
Conventional Deadlift 0.0 0
0.7
Conventional Deadlift 0.0 0
0.6
Conventional Deadlift 0.0 0
0.5
Conventional
0.4
Deadlift 0.0 0
Conventional
0.3 Deadlift 0.0 0
Conventional
0.2 Deadlift 0.0 0
Conventional
0.1 Deadlift 0.0 0
0
Conventional Deadlift 0.0 0
lift
Conventional lift
Deadlift lift dl
ift
dl
ift 0.0adl i ft l i ft l i ft l i ft l i ft
dl
ift
dl
ift
dl
ift ne 15 16
ad ad ad a a ad ad ad ad 0 a a a No ee
k
ee
k
De De De lD
e
lD
e De De De De De lD
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lD
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lD
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W W
al al al a a al al al al al na na na
n n n n n n n n n n t7 t7
ntio ntio ntio ntio ntio ntio ntio ntio ntio ntio ntio ntio ntio S lo S lo
e e e e e e e e e e e e e
nv nv nv nv nv nv nv nv nv nv nv nv nv
Co Co Co Co Co Co Co Co Co Co Co Co Co
 0.2
0.1
0

dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift
dl
ift ne 15 16
e a e a e a e a e a e a e a e a e a e a e a e a e a No ee
k
ee
k
lD lD lD lD lD lD lD lD lD lD lD lD lD W W
na None na na na na n0.0
a na na na na 0 na na na t7 t7
tio tio tio tio tio tio tio tio tio tio tio tio tio lo lo
Slot
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n e n e n e 0.0ve
n n
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n S S
nv n nv nv nv nv on on on on on on on
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C C C C C 0 C C

Exercise E1RM Tonnage

Exercise Slot 10
Press 0.0 0
Press 0.0 Exercise Slot 10 e1RM 0
1 Press 0.0 0
0.9 Press 0.0 0
0.8 Press 0.0 0
High0.7Incline Bench Press 0.0 0
High0.6Incline Bench Press 0.0 0
High0.5Incline Bench Press 0.0 0
High0.4Incline Bench Press 0.0 0
High0.3Incline Bench Press 0.0 0
Low0.2Incline Bench Press 0.0 0
Low0.1Incline Bench Press 0.0 0
Low Incline
0 Bench Press 0.0 0
LowPress
Bar Squat
Press Press Press Press 0.0
High High High High High0 Low Low Low Low Bar Slot 10 Slot 10
Incline Incline Incline Incline Incline Incline Incline Incline Squat Week 15 Week 16
Slot 10 Week 15 0.0
Bench Bench Bench Bench Bench 0 Bench Bench Bench
Press Press Press Press Press Press Press Press
Slot 10 Week 16 0.0 0
Exercise E1RM Tonnage
 Exercise Slot 2
0.00% Floor Press 0.0 Exercise Slot 2 e1RM
0
0.00% 1 Floor Press 0.0 0
0.00% 0.9
Floor Press 0.0 0
0.00% Floor Press 0.0 0
0.8
0.00% Floor Press 0.0 0
0.7
Close Grip Bench
0.00% 0.0 0
Close
0.6
Press
Grip Bench
0.00% 0.0 0
Close Press
Grip Bench
0.5
0.00% 0.0 0
Close Press
0.4 Grip Bench
0.00% 0.0 0
Close Press
Grip Bench
0.00% 0.3 0.0 0
Press
0.00% Touch0.2and Go Bench Press 0.0 0
0.00% Touch0.1and Go Bench Press 0.0 0
0.00% Touch and Go Bench Press 0.0 0
0
Low Bar Low Bar Low Bar 0.00% Paused Bench
Floor Floor Press
Floor Floor Floor 0.0
Close 0 Touch
Close Close Close Close Touch Touch Paused Slot 2 Slot 2
Slot 1 Slot 1 Press Press Press Press Press Grip Grip Grip Grip Grip and Go and Go and Go Bench Week Week
Squat Squat Squat Week 15 Week 16 Bench Bench Bench Bench Bench
0.00% Slot 2 Week 15 0.0 0 Bench
Press Press Press Press Press Press
Bench
Press
Bench Press
Press
15 16

0.00% Slot 2 Week 16 0.0 0

Avg Intensity Exercise E1RM Tonnage

Exercise Slot 5
0% Safety Bar Squat 0.0 0
0% Safety Bar Squat Exercise Slot 5 e1RM 0
0.0
0% Safety
1 Bar Squat 0.0 0
0.9
0.8
0.7
0.6
 Exercise Slot 5 e1RM
1

0% 0.9
Safety Bar Squat 0.0 0
0% 0.8
Safety Bar Squat 0.0 0
2-Count
0.7 Paused
0% 0.0 0
0.6
Squat
2-Count Paused
0% 0.0 0
0.5 Squat
2-Count Paused
0% 0.0 0
0.4 Squat
2-Count Paused
0% 0.0 0
0.3 Squat
2-Count Paused
0% 0.0 0
0.2 Squat
0% Pin Squat
0.1 (Below Parallel) 0.0 0
0% Pin Squat
0 (Below Parallel) 0.0 0
0% at
Pin Squatqu(Belowat Parallel)
at at at 0.0at ua
t t t
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tyB ty B Press tyB tyB a us 0.0 a us a us a us a us o w0 o w o w B en t 5 t 5
aused Paused Low Bar Slot 4 Slot 4 fe fe fe fe fe tP tP tP tP tP el el el d Sl
o
Sl
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ench Bench 15 Week 16 15 Co Co0.0 Co Co Co ua
t 0ua
t
ua
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Pa u
ress Press 2- 2- 2- 2- 2- Sq Sq Sq
0% Slot 5 Week 16 0.0 n n n
Pi Pi 0 Pi
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 8
Slingshot Bench
0% 0.0Exercise Slot 8 e1RM0
Slingshot PressBench
0% 0.0 0
1 Press
Slingshot Bench
0% 0.9 Press 0.0 0
Slingshot Bench
0% 0.8 0.0 0
Slingshot
0.7
PressBench
0% 0.0 0
0.6 Press
2-Count Paused
0% 0.0 0
Bench
0.5
2-Count Press
Paused
0% 0.4 0.0 0
Bench
2-Count Press
Paused
0% 0.3 0.0 0
Bench
2-Count
0.2 Press
Paused
0% 0.0 0
PinBench
BenchPress
0.1 Press,
0% 0 0.0 0
Chest Level
0% Pin Bench Press, es
s Chest
es
s Level
es
s
es
s
es
s0.0 ss
es
s
es
s
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s 0el el el el ne 15 16
Pr Pr Pr Pr Pr Pr
e
Pr Pr Pr Lev Lev Lev Lev No k k
0% Pin Bench Press, chChest ch Level 0.0 ee ee
es 0 hes
ch ch ch ch ch ch ch t t t t
es es W W
lift lift lift ne 15 16 en en en en en en en en en Ch C Ch Ch 8 8
ad ad No 0%
ek ek
B
Pin Benchot Press, ot
B Chest
ot
B t B
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B B 0.0ed B B B
ss
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s0s ,
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ss
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h h h ed h ed h ed e e e e Sl Sl
l De l De W
e
W
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gs gs gs gs gs au
s
au
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au
s
au
s Pr Pr Pr Pr
na na t7 t7 lin lin lin lin lin P P P P
nc
h
nc
h
nc
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nc
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o o lo lo S S S S S nt nt nt nt
en
ti nti S S Cou Cou Cou Cou Be Be Be Be
nve 2- 2- 2- 2- Pi
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es
s
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s
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s
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s
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s
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s el el el el ne 15 16
Pr Pr Pr Pr Pr Pr Pr Pr Pr Lev Lev Lev Lev No k k
ch ch ch ch ch ch ch ch ch t t t t ee ee
es es es es W W
lift lift lift ne 5 6 en en en en en en en en en Ch Ch Ch Ch 8 8
ad ad No k1 k1 ot
B
ot
B
ot
B
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B
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B B B B B
ss
,
ss
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ss
,
ss
, ot ot
ee ee ed ed ed ed re re re re Sl Sl
l De l De W W g sh g sh g sh g sh g sh a us a us a us a us P P P P
na na 70% 7 Sl
in
Sl
inNone
Sl
in
Sl
in
Sl
in tP 0.0
tP tP tP ch ch 0 nch ch
o o ot ot un un un un en en e en
en
ti nti Sl0% Sl Slot 8 Week 15 Co C 0.0-C
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n0
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n
Pi
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Co 0% Slot 8 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 11
0% Pendlay Rows 0.0 Exercise Slot 11 e1RM 0
0% Pendlay Rows 0.0 0
1
0% Pendlay Rows 0.0 0
0.9
0% Pendlay Rows 0.0 0
0.8
0% Pendlay Rows 0.0 0
0% 0.7Lever Rows 0.0 0
0% 0.6Lever Rows 0.0 0
0% 0.5Lever Rows 0.0 0
0% 0.4Lever Rows 0.0 0
0% 0.3Lever Rows 0.0 0
0% Lat
0.2 pull downs 0.0 0
0% Lat
0.1 pull downs 0.0 0
0% Lat
0 pull downs 0.0 0
w Low Low Low Bar0%
Slot 10 Slot 10 PausedPendlay
Bench Press
Pendlay 0.0 Lever Lever Lever Lever 0 Lever
Pendlay Pendlay Pendlay Lat pull Lat pull Lat pull Paused Slot 11 Slo
ine Incline Incline Squat Week 15 Week 16 Rows Rows Rows Rows Rows Rows Rows Rows Rows Rows downs downs downs Bench Week We
nch Bench Bench 0% Slot 11 Week 15 0.0 0 Press 15 1
ess Press Press
0% Slot 11 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage
 Exercise Slot 3
Mid-Shin Rack/Block
0.00% 0.0 0
Mid-ShinPull
Rack/Block Exercise Slot 3 e1RM
0.00% 0.0 0
Mid-Shin1Pull
Rack/Block
0.00% 0.0 0
0.9Pull
Mid-Shin Rack/Block
0.00% 0.0 0
Mid-ShinPull
0.8
Rack/Block
0.00% 0.7Pull
0.0 0
2-Count Paused
0.00% 0.6 0.0 0
Deadlift
2-Count Paused
0.00% 0.5 0.0 0
Deadlift
2-Count Paused
0.00% 0.4 0.0 0
Deadlift
2-Count Paused
0.00% 0.3 0.0 0
Deadlift
2-Count Paused
0.00% 0.2 0.0 0
Deadlift
0.1
0.00% 2" deficit Deadlift 0.0 0
0
0.00% 2" deficit Deadlift
l l
0.0 0
l l ll ll ll lift lift lift lift lift lift lift lift lift 15 16
k Pu k Pu k Pu k Pu k Pu ad ad ad ad a d 0 ea d ad ad ad ek ek
0.00% 2" deficit o c Deadlift o c o c o c oc 0.0 e e e e e D De De e e e
Bl Bl Bl Bl Bl
D D D D D lD W W
k/ k/ k/ k/ k/ se
d
se
d
se
d
se
d
se
d cit cit cit na 3 3
Touch Touch 0.00%
Touch Paused Slot 2 Slot 2 Conventional a c a c Deadlift
a c a c a c a u 0.0 a u a u a u a u d
fi
e 0 de fi
de fi
ti o l ot l ot
R R R R R P P P P P en S S
and Go and Go and Go Bench Week Week
hi
n
hi
n
hi
n
hi
n
hi
n nt nt nt nt nt 2" 2" 2" nv
Bench Bench Bench Press 15 16 S S S S S u u u u u o
0.00% idSlot id3 Week
- -
id
- 15id
-
id
- C o C0.0 -C
o o C o C o 0 C
Press Press Press M M M M M 2- 2- 2 2- 2-
0.00% Slot 3 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 6
0% Dumbbell Overhead Press 0.0 0
0% Dumbbell Overhead Press 0.0Exercise Slot 6 e1RM0
0% Dumbbell Overhead Press 0.0 0
1
0.9
0.8
0.7
0.6
 Exercise Slot 6 e1RM
1
0% Dumbbell Overhead
0.9 Press 0.0 0
0% Dumbbell Overhead
0.8 Press 0.0 0
0% JM Press
0.7 0.0 0
0% 0.6
JM Press 0.0 0
0.5
0% JM Press 0.0 0
0.4
0% JM Press 0.0 0
0.3
0% JM Press 0.0 0
0.2
0% Dumbbell0.1
Flat Bench 0.0 0
0% Dumbbell Flat
0 Bench 0.0 0
l) l) l) s s s s s s s s s s s h h h ne 5 6
le le le es 15
0% 16 Dumbbell Flat esBench
es es es es
0.0 es es es es 0es nc nc nc k1 k1
al ra
l
ra
l Pr ee
k
ee
k Pr Pr Pr Pr Pr Pr Pr Pr Pr Pr e e e No ee ee
Pa Pa h ad
d d d d JM JM JM JM JM tB tB tB
nc W 0% W he
None ea ea ea ea 0ll Fla la la W W
lo
w
lo
w Be t5 t5 er rh rh rh rh 0.0 lF lF ot
6
ot
6
lo o e e e e e el el Sl Sl
Be Be ed S Sl Ov Ov Ov Ov Ov bb bb bb
t ( us 0% Slotbe6ll Week e ll 15
e ll e ll e ll 0.0 m 0 m m
ua Pa b bb bb bb bb Du Du Du
Sq m m m m m
Pi
n 0% Du 6DuWeek
Slot Du 16 Du Du 0.0 0
Avg Intensity Exercise E1RM Tonnage

Exercise Slot 9
Bulgarian Split
0% 0.0 0
SquatsSplit
Bulgarian Exercise Slot 9 e1RM
0% 0.0 0
SquatsSplit
Bulgarian
0% 1 0.0 0
SquatsSplit
Bulgarian
0% 0.9 0.0 0
0.8SquatsSplit
Bulgarian
0% 0.0 0
0.7Squats
0% Box
0.6
step ups 0.0 0
0% Box
0.5 step ups 0.0 0
0% Box
0.4 step ups 0.0 0
0% Box
0.3 step ups 0.0 0
0.2
0% Belt Squat 0.0 0
0.1
ev
el
ev
el
ev
el ne 0% k1
5
k1
6 Belt
0
Squat 0.0 0
L L L No e e
W0% W Belt Squat 0.0ps t 0 at
t t t e e
es he
s
he
s
at
s
at
s
at
s
at
s
at
s
up
s
up
s
up
s
ua ua
t
ua
t ne 5 6
,s C ,s C
8 8
quSquat qu qu qu qu
u q u
No k1 k1
Sl
t
o 0%
Sl
ot Belt S S S S S 0.0
st
e p
st
e p
st
e p
st
e p
lt
S 0lt Sq lt
S q
lt
S q
ee ee
es es t li t t li li lit lit Be Be Be Be W W
Pr Pr Sp Sp Sp Sp Sp
x x x x 9 9
h h Bo Bo Bo Bo ot ot
nc i a n
i a n
i a n
i a n
i a n Sl Sl
Be ar ar ar ar ar
Pi
n ulg u lg u lg u lg u lg
B B B B B
 0.1
el el el ne 5 6
Lev Lev Lev No k1 k1 0
t t t ee ee
es he
s
he
s W W ts ts ts ts ts up
s
up
s
up
s
up
s
ua
t
ua
t
ua
t
ua
t ne 5 6
,C ,C t8 t8 ua ua ua ua ua p p p p q q q q No k1 k1
ss ss lo lo S q S q S q S q S q
te te te te tS tS tS tS ee ee
e e S S lit lit lit lit lit xs xs xs xs el el el el W W
Pr Pr p p p p p o o o o B B B B 9 9
h
nc
h 0% n None
S
n
S
n
S
n
S
n
S B 0.0B B B 0 ot ot
ria ria ria ria ria Sl Sl
Be 0% a a a a a
Pi
n lSlot
g 9
lg Week lg 15 lg lg 0.0 0
Bu Bu Bu Bu Bu
0% Slot 9 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage

1 Exercise Slot 12
M 0% Dumbbell Flat Bench 0.0 0
Exercise Slot 12 e1RM
0% Dumbbell Flat Bench 0.0 0
0% 1
Dumbbell Flat Bench 0.0 0
0.9
0% Dumbbell 0.8 Flat Bench 0.0 0
0% Dumbbell 0.7 Flat Bench 0.0 0
0% 0.6
15* incline, close grip bench 0.0 0
0.5
0% 15* incline,0.4 close grip bench 0.0 0
0% 15* incline,0.3 close grip bench 0.0 0
0.2
0% 15* incline, close grip bench 0.0 0
0.1
0% 15* incline, 0 close grip bench 0.0 0
0% Dips h h h h h 0.0 h h h h h 0 ips ps ps ift 5 6
e nc e nc e nc e nc e nc e nc e nc e nc e nc e nc D Di Di dl k1 k1
B B B B B b b b b b ea ee ee
0% l at Dips l at l at l at l at rip0.0 rip rip rip rip 0 lD W W
l F Dips lF lF lF lF g g g g g na 12 12
0% el el el el el se 0.0 se se se se 0 o t t
bb bb bb bb bb c lo clo clo clo clo nti Sl
o
Sl
o
m m m m m , , , , , ve
ever Lat pull Lat pull Lat pull 0%
Paused Slot 11 Slot 11 Conventional
Du Du Du Deadlift Du Du lin
e
lin 0.0
e
lin
e
lin
e
lin
e 0 Co
n
ows downs downs downs Bench Week Week i nc i nc i nc i nc i nc
0%
Press 15 16 Slot 12 Week 15 5* * 0.0
* * * 0
1 15 15 15 15
0% Slot 12 Week 16 0.0 0
Avg Intensity Exercise E1RM Tonnage
 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!
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!
lift lift lift lift 5 6
ad ad ad ad k1 k1
De De De ee0% ee 0.00 0.00 #DIV/0!
ic t ic t a l W W
3 3
fi efi on ot 0% ot 0.00
de d ti S l S l 0.00 #DIV/0!
2" en
nv
C o 0% 0.00 0.00 #DIV/0!
0% 0.00 0.00 #DIV/0!
Avg Intensity

0%
0%
0%
 0%
0%
0%
0%
0%
0%
0%
0%
0%
nc
h
nc
h
nc
h ne 0% 15 k1
6
e e e No ek ee
a tB tB tB W
e
W
la la 6 0%t 6
lF lF ot
el el l l o
bb bb S S
um m 0%
Du
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
t t t ne
0%5 6
ua ua ua k1 k1
S q S q No e 0% ee
e
lt lt W W
Be Be 9 9
ot ot
Sl Sl
 t t t ne 5 6
ua ua ua k1 k1
S q S q No ee ee
lt lt W W
Be Be 9 9
ot0%ot
Sl Sl
0%
0%
Avg Intensity

0%
0%
0%
0%
0%
0%
0%
0%
0%
0%
ps ps p s lift 0%
15 16
Di Di ad ek ek
lD
e
W
e 0% W
e
na 12 12
nti
o
ot ot0%
ve Sl Sl
Co
n 0%
0%
0%
Avg Intensity
 D
Exercise One

Exercise Two
1

Exercise Three

Notes

Supplement Day 1
 Notes

0
D
Exercise One

Exercise Two
2

Exercise Three

Notes
 Supplement Day 1

Notes

Exercise One

Exercise Two
3
ek
 3
Week Exercise Three

Notes

Supplement Day 1

Notes

D
 Exercise One

Exercise Two
4

Exercise Three

Notes

Supplement Day 1
 Notes

GPP
D
Exercise One

Exercise Two
5

Exercise Three
 Notes

Supplement Day 1

Notes

D
Exercise One

Exercise Two
6
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

D
Exercise One

Exercise Two
9
9
Exercise Three

Notes

Supplement Day 1

Notes

D
 Exercise One

Exercise Two
10

Exercise Three

Notes

Supplement Day 1
 Notes

D
Exercise One

Exercise Two
11

Exercise Three

Notes

Supplement Day 1
 Notes

D
Exercise One

Exercise Two
12

Exercise Three

Notes

Supplement Day 1
 Notes

D
Exercise One

Exercise Two
13

Exercise Three

Notes

Supplement Day 1
 Notes

D
Exercise One

Exercise Two
14

Exercise Three

Notes

Supplement Day 1
Notes
 Day 1
4 reps @ RPE 6, 4 reps @ RPE 7, 4
Low Bar Squat
reps @ RPE 8. No back off sets.

6 reps @ 6, 6 reps @ 7, 6 reps @ 8. No

Floor Press
back offs.

8 reps @ 6, 8 reps @ 7, 8 reps @ 8. No

Mid-Shin Rack/Block Pull
back offs.

Leg extensions
 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
4 reps @ RPE 7, keep weight the same
Low Bar Squat and do another 10 reps. Adjust reps per
set to maintain RPE 7 for each set.

6 reps @ RPE 7, keep weight the same

and do another 12 reps. Adjust reps per
Floor Press
set to maintain RPE 7 for each set. (15
minute cap total)

8 reps @ 8. -5% from 8 @ 8 x 2 sets of

Mid-Shin Rack/Block Pull
6 reps. (15 minute cap total)
 Leg extensions

3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
4 reps @ RPE 7, keep weight the same
Low Bar Squat and do another 12 reps. Adjust reps per
set to maintain RPE 7 for each set.

6 reps @ RPE 7, keep weight the same

and do another 18 reps. Adjust reps per
Floor Press
set to maintain RPE 7 for each set. (15
minute cap total)
 8 reps @ 8. -5% from 8 @ 8 x 2 sets of
Mid-Shin Rack/Block Pull
6 reps. (15 minute cap total)

Leg extensions

3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
 4 reps @ RPE 7, keep weight the same
Low Bar Squat and do another 12 reps. Adjust reps per
set to maintain RPE 7 for each set.

6 reps @ RPE 7, keep weight the same

and do another 18 reps. Adjust reps per
Floor Press
set to maintain RPE 7 for each set. (15
minute cap total)

8 reps @ 8. -5% from 8 @ 8 x 2 sets of

Mid-Shin Rack/Block Pull
6 reps. (15 minute cap total)

Leg extensions
 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
4 reps @ RPE 7, keep weight the same
Low Bar Squat and do another 12 reps. Adjust reps per
set to maintain RPE 7 for each set.

6 reps @ RPE 7, keep weight the same

and do another 18 reps. Adjust reps per
Floor Press
set to maintain RPE 7 for each set. (15
minute cap total)

8 reps @ 8. -5% from 8 @ 8 x 2 sets of

Mid-Shin Rack/Block Pull
6 reps. (15 minute cap total)
 Leg extensions

3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 5
Low Bar Squat
reps. Adjust reps per set to maintain
RPE 7 for each set.

5 reps @ RPE 6, 5 repss @ RPE 7, 5

Close Grip Bench Press
reps @ 8. No back off sets.
 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. No
2-Count Paused Deadlift
back offs.

Leg extensions

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 9
Low Bar Squat
reps. Adjust reps per set to maintain
RPE 7 for each set.
 5 reps @ 8. 75% e1RM x 5 reps x 3 sets
Close Grip Bench Press
(15 minute cap total)

6 @ 8. -5% from 6 @ 8 x 4 reps x 2 sets

2-Count Paused Deadlift
(13 minute cap total)

Leg extensions

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

 Day 1
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 9
Low Bar Squat
reps. Adjust reps per set to maintain
RPE 7 for each set.

5 reps @ 8. 75% e1RM x 5 reps x 3 sets

Close Grip Bench Press
(15 minute cap total)

6 @ 8. -5% from 6 @ 8 x 4 reps x 3 sets

2-Count Paused Deadlift
(15 minute cap total)
 Leg extensions

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 9
Low Bar Squat
reps. Adjust reps per set to maintain
RPE 7 for each set.

5 reps @ 8. 75% e1RM x 5 reps x 3 sets

Close Grip Bench Press
(15 minute cap total)
 6 @ 8. -5% from 6 @ 8 x 4 reps x 3 sets
2-Count Paused Deadlift
(15 minute cap total)

Leg extensions

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
 1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 9
Low Bar Squat
reps. Adjust reps per set to maintain
RPE 7 for each set.

5 reps @ 8. 75% e1RM x 5 reps x 3 sets

Close Grip Bench Press
(15 minute cap total)

6 @ 8. -5% from 6 @ 8 x 4 reps x 3 sets

2-Count Paused Deadlift
(15 minute cap total)

Leg extensions
 4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 1
1 rep @ RPE 8, 80% e1RM x 3 reps x 2
Low Bar Squat
sets

4 reps @ RPE 6, 4 reps @ RPE 7, 4

Touch and Go Bench Press
reps @ RPE 8. No back off sets.

4 reps @ RPE 6, 4 reps @ RPE 7, 4

2" deficit Deadlift
reps @ RPE 8. No back off sets.

None
 None

Day 1
1 rep @ RPE 8, 80% e1RM x 3 reps x 4
Low Bar Squat
sets

4 reps @ RPE 9. -5% from 4 @ 9 x 2

Touch and Go Bench Press
sets of 4

2" deficit Deadlift 4 reps @ 8. -5% from 4 @ 8 x 1 set of 4

None
 None

Day 1
1 rep @ RPE 8, 84% e1RM x 2 reps x 4
Low Bar Squat
sets

4 reps @ RPE 9. -5% from 4 @ 9 x 2

Touch and Go Bench Press
sets of 4

2" deficit Deadlift 4 reps @ 8. -5% from 4 @ 8 x 1 set of 4

None
 None

Day 1
1 rep @ RPE 8, 82% e1RM x 2 reps x 2
Low Bar Squat
sets

1 rep @ RPE 8, 86% e1RM x 2 reps x 2

Paused Bench Press
sets

Conventional Deadlift 1 rep @ RPE 6

None
None
 Day 2
Exercise One Paused Bench Press

Exercise Two Safety Bar Squat

Exercise Three Dumbbell Overhead Press

Notes

Supplemental Day
DB Flyes-Flat
2
Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
Exercise One Paused Bench Press

Exercise Two Safety Bar Squat

Exercise Three Dumbbell Overhead Press

Notes
Supplemental Day
DB Flyes-Flat
2

Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2

Exercise One Paused Bench Press

Exercise Two Safety Bar Squat

 Exercise Three Dumbbell Overhead Press

Notes

Supplemental Day
DB Flyes-Flat
2

Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
 Exercise One Paused Bench Press

Exercise Two Safety Bar Squat

Exercise Three Dumbbell Overhead Press

Notes

Supplemental Day
DB Flyes-Flat
2
Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
Exercise One Paused Bench Press

Exercise Two Safety Bar Squat

Exercise Three Dumbbell Overhead Press

 Notes

Supplemental Day
DB Flyes-Flat
2

Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
Exercise One Paused Bench Press

Exercise Two 2-Count Paused Squat

 Exercise Three JM Press

Notes

Supplemental Day
DB Lateral Raises
2

Exercise Two 4 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
Exercise One Paused Bench Press
 Exercise Two 2-Count Paused Squat

Exercise Three JM Press

Notes

Supplemental Day
DB Lateral Raises
2

Exercise Two 4 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot
 Day 2
Exercise One Paused Bench Press

Exercise Two 2-Count Paused Squat

Exercise Three JM Press

Notes
Supplemental Day
DB Lateral Raises
2

Exercise Two 4 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
Exercise One Paused Bench Press

Exercise Two 2-Count Paused Squat

 Exercise Three JM Press

Notes

Supplemental Day
DB Lateral Raises
2

Exercise Two 4 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
 Exercise One Paused Bench Press

Exercise Two 2-Count Paused Squat

Exercise Three JM Press

Notes

Supplemental Day
DB Lateral Raises
2
 Exercise Two 4 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 2
Exercise One Paused Bench Press

Exercise Two Pin Squat (Below Parallel)

Exercise Three Dumbbell Flat Bench

Notes

Supplemental Day
None
2
 Exercise Two None

Day 2
Exercise One Paused Bench Press

Exercise Two Pin Squat (Below Parallel)

Exercise Three Dumbbell Flat Bench

Notes

Supplemental Day
None
2
 Exercise Two None

Day 2
Exercise One Conventional Deadlift

Exercise Two Pin Bench Press, Chest Level

Exercise Three Belt Squat

Notes

Supplemental Day
None
2
 Exercise Two None

Day 2
Exercise One Low Bar Squat

Exercise Two Paused Bench Press

Exercise Three None

Notes

Supplemental Day
None
2
Exercise Two None
y2 D
4 reps @ RPE 6, 4 reps @ RPE 7, 4
Exercise One
reps @ RPE 8. No back off sets.

8 reps @ 6, 8 reps @ 7, 8 reps @ 8. No

Exercise Two
back offs.

12 reps @ 6, 12 reps @ 7, 12 reps @ 8.

Exercise Three
No back off sets.

Notes

Supplemental Day
DB Flyes-Flat
3
s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
4 reps @ RPE 7, keep weight the same
and do another 12 reps. Adjust reps per Exercise One
set to maintain RPE 7 for each set.

8 reps @ RPE 7, keep weight the same

and do another 12 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.

12 reps @ 9. -5% from 12 @ 9 x 12

reps x 2 sets (RPE 8-9 for these sets. Exercise Three
12 minute cap total)

Notes
 Supplemental Day
DB Flyes-Flat
3

s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
4 reps @ RPE 7, keep weight the same
and do another 16 reps. Adjust reps per Exercise One
set to maintain RPE 7 for each set.

8 reps @ RPE 7, keep weight the same

and do another 16 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.
 12 reps @ 9. -5% from 12 @ 9 x 12
reps x 2 sets (RPE 8-9 for these sets. Exercise Three
12 minute cap total)

Notes

Supplemental Day
DB Flyes-Flat
3

s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
 4 reps @ RPE 7, keep weight the same
and do another 16 reps. Adjust reps per Exercise One
set to maintain RPE 7 for each set.

8 reps @ RPE 7, keep weight the same

and do another 16 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.

12 reps @ 9. -5% from 12 @ 9 x 12

reps x 2 sets (RPE 8-9 for these sets. Exercise Three
12 minute cap total)

Notes

Supplemental Day
DB Flyes-Flat
3
s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
4 reps @ RPE 7, keep weight the same
and do another 16 reps. Adjust reps per Exercise One
set to maintain RPE 7 for each set.

8 reps @ RPE 7, keep weight the same

and do another 16 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.

12 reps @ 9. -5% from 12 @ 9 x 12

reps x 2 sets (RPE 8-9 for these sets. Exercise Three
12 minute cap total)
 Notes

Supplemental Day
DB Flyes-Flat
3

s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 6
Exercise One
reps. Adjust reps per set to maintain
RPE 7 for each set.

6 reps @ 6, 6 reps @ 7, 6 reps @ 8. No

Exercise Two
back offs.
 10 reps @ 6, 10 reps @ 7, 10 reps @ 8.
Exercise Three
No back off sets.

Notes

Supplemental Day
DB Lateral Raises
3

s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another
Exercise One
12 reps. Adjust reps per set to maintain
RPE 7 for each set.
 6 reps @ RPE 7, keep weight the same
and do another 10 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 20 reps. Adjust
Exercise Three
reps per set to maintain RPE 7 for each
set. (12 minute cap total)

Notes

Supplemental Day
DB Lateral Raises
3

s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another
Exercise One
12 reps. Adjust reps per set to maintain
RPE 7 for each set.

6 reps @ RPE 7, keep weight the same

and do another 12 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Exercise Three
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

Notes
 Supplemental Day
DB Lateral Raises
3

s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another
Exercise One
12 reps. Adjust reps per set to maintain
RPE 7 for each set.

6 reps @ RPE 7, keep weight the same

and do another 12 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.
 10 reps @ RPE 7, keep weight the
same and do another 30 reps. Adjust
Exercise Three
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

Notes

Supplemental Day
DB Lateral Raises
3

s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
 1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another
Exercise One
12 reps. Adjust reps per set to maintain
RPE 7 for each set.

6 reps @ RPE 7, keep weight the same

and do another 12 reps. Adjust reps per Exercise Two
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Exercise Three
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

Notes

Supplemental Day
DB Lateral Raises
3
s @ RPE 8-9 (10 minute cap total) Exercise Two

y2 D
1 rep @ RPE 8, 82% e1RM x 3 reps x 2
Exercise One
sets

5 reps @ RPE 6, 5 repss @ RPE 7, 5

Exercise Two
reps @ 8. No back off sets.

10 reps @ 6, 10 reps @ 7, 10 reps @ 8.

Exercise Three
No back off sets.

Notes

Supplemental Day
None
3
 None Exercise Two

y2 D
1 rep @ RPE 8, 85% e1RM x 3 reps x 4
Exercise One
sets

5 reps @ RPE 8. -8% from 5 @ 8 x 2

Exercise Two
sets of 5 reps.

10 reps @ RPE 8. -5% from 10 @ 8 x 2

Exercise Three
sets of 10

Notes

Supplemental Day
None
3
 None Exercise Two

y2 D
1 rep @ RPE 8, 87% e1RM x 2 reps x 4
Exercise One
sets

5 reps @ RPE 8. -8% from 5 @ 8 x 2

Exercise Two
sets of 5 reps.

10 reps @ RPE 8. -5% from 10 @ 8 x 2

Exercise Three
sets of 10

Notes

Supplemental Day
None
3
 None Exercise Two

y2 D
1 rep @ RPE 7 Exercise One

1 rep @ RPE 7 Exercise Two

None Exercise Three

Notes

Supplemental Day
None
3
None Exercise Two
 Day 3
4 reps @ RPE 6, 4 reps @ RPE 7, 4
Conventional Deadlift
reps @ RPE 8. No back off sets.

5 reps @ RPE 6, 5 repss @ RPE 7, 5

Slingshot Bench Press
reps @ 8. No back off sets.

12 reps @ RPE 6, 12 reps @ RPE 7, 12

Bulgarian Split Squats
reps @ RPE 8. No back off sets.

Leg curls
 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
4 reps @ RPE 7, keep weight the same
Conventional Deadlift and do another 8 reps. Adjust reps per
set to maintain RPE 7 for each set.

5 reps @ RPE 7, keep weight the same

Slingshot Bench Press and do another 15 reps. Adjust reps per
set to maintain RPE 7 for each set.

12 reps @ RPE 7, keep weight the

same and do another 24 reps. Adjust
Bulgarian Split Squats
reps per set to maintain RPE 7 for each
set. 12 minute cap total
 Leg curls

3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
4 reps @ RPE 7, keep weight the same
Conventional Deadlift and do another 10 reps. Adjust reps per
set to maintain RPE 7 for each set.

5 reps @ RPE 7, keep weight the same

Slingshot Bench Press and do another 15 reps. Adjust reps per
set to maintain RPE 7 for each set.
 12 reps @ RPE 7, keep weight the
same and do another 30 reps. Adjust
Bulgarian Split Squats
reps per set to maintain RPE 7 for each
set. 15 minute cap total.

Leg curls

3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
 4 reps @ RPE 7, keep weight the same
Conventional Deadlift and do another 10 reps. Adjust reps per
set to maintain RPE 7 for each set.

5 reps @ RPE 7, keep weight the same

Slingshot Bench Press and do another 15 reps. Adjust reps per
set to maintain RPE 7 for each set.

12 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Bulgarian Split Squats
reps per set to maintain RPE 7 for each
set. 15 minute cap total.

Leg curls
 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
4 reps @ RPE 7, keep weight the same
Conventional Deadlift and do another 10 reps. Adjust reps per
set to maintain RPE 7 for each set.

5 reps @ RPE 7, keep weight the same

Slingshot Bench Press and do another 15 reps. Adjust reps per
set to maintain RPE 7 for each set.

12 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Bulgarian Split Squats
reps per set to maintain RPE 7 for each
set. 15 minute cap total.
 Leg curls

3 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 3
Conventional Deadlift
reps. Adjust reps per set to maintain
RPE 7 for each set.

4 reps @ RPE 6, 4 reps @ RPE 7, 4

2-Count Paused Bench Press
reps @ RPE 8. No back off sets.
 12 reps @ RPE 6, 12 reps @ RPE 7, 12
Box step ups
reps @ RPE 8. No back off sets.

Leg curls

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 7
Conventional Deadlift
reps. Adjust reps per set to maintain
RPE 7 for each set.
 4 reps @ 8. -5% from 4 @ 8 x 4 reps x 2
2-Count Paused Bench Press
sets

12 reps @ RPE 7, keep weight the

same and do another 24 reps. Adjust
Box step ups
reps per set to maintain RPE 7 for each
set. 12 minute cap total

Leg curls

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

 Day 3
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 7
Conventional Deadlift
reps. Adjust reps per set to maintain
RPE 7 for each set.

4 reps @ 8. -5% from 4 @ 8 x 4 reps x 2

2-Count Paused Bench Press
sets

12 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Box step ups
reps per set to maintain RPE 7 for each
set. 15 minute cap total.
 Leg curls

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 7
Conventional Deadlift
reps. Adjust reps per set to maintain
RPE 7 for each set.

4 reps @ 8. -5% from 4 @ 8 x 4 reps x 2

2-Count Paused Bench Press
sets
 12 reps @ RPE 7, keep weight the
same and do another 30 reps. Adjust
Box step ups
reps per set to maintain RPE 7 for each
set. 15 minute cap total.

Leg curls

4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
 1 rep @ RPE 7. 3 reps @ RPE 7, keep
weight the same as 3 @ 7 do another 7
Conventional Deadlift
reps. Adjust reps per set to maintain
RPE 7 for each set.

4 reps @ 8. -5% from 4 @ 8 x 4 reps x 2

Pin Bench Press, Chest Level
sets

12 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Belt Squat
reps per set to maintain RPE 7 for each
set. 15 minute cap total.

Leg curls
 4 sets x 12-20 reps @ RPE 8-9 (10 minute cap total)

Day 3
1 rep @ RPE 8, 80% e1RM x 3 reps x 2
Conventional Deadlift
sets

3 reps @ 6, 3 reps @ 7, 3 reps @ 8. No

Pin Bench Press, Chest Level
back off sets.

10 reps @ 6, 10 reps @ 7, 10 reps @ 8.

Belt Squat
No back off sets.

None
 None

Day 3
1 rep @ RPE 8, 80% e1RM x 3 reps x 4
Conventional Deadlift
sets

Pin Bench Press, Chest Level 3 reps @ RPE 8 x 3 sets

10 reps @ 8. -5% from 10 @ 8 x 2 sets

Belt Squat
of 10 reps

None
 None

Day 3
1 rep @ RPE 8, 84% e1RM x 2 reps x 4
Conventional Deadlift
sets

Pin Bench Press, Chest Level 3 reps @ RPE 8 x 3 sets

10 reps @ 8. -5% from 10 @ 8 x 2 sets

Belt Squat
of 10 reps

None
 None

Day 3
None None

None None

None None

None
None
 Day 4
Exercise One Press

Exercise Two Pendlay Rows

Exercise Three Dumbbell Flat Bench

Notes

Supplemental Day
Dumbbell Shrugs
4
Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 4
Exercise One Press

Exercise Two Pendlay Rows

Exercise Three Dumbbell Flat Bench

Notes
Supplemental Day
Dumbbell Shrugs
4

Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 4

Exercise One Press

Exercise Two Pendlay Rows

 Exercise Three Dumbbell Flat Bench

Notes

Supplemental Day
Dumbbell Shrugs
4

Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 4
 Exercise One Press

Exercise Two Pendlay Rows

Exercise Three Dumbbell Flat Bench

Notes

Supplemental Day
Dumbbell Shrugs
4
Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 4
Exercise One Press

Exercise Two Pendlay Rows

Exercise Three Dumbbell Flat Bench

 Notes

Supplemental Day
Dumbbell Shrugs
4

Exercise Two 3 sets x 12-20 reps @ RPE 8-9 (10 minute cap tot

Day 4
Exercise One High Incline Bench Press

Exercise Two Lever Rows

 Exercise Three 15* incline, close grip bench

Notes

Supplemental Day
Upright Rows
4

Exercise Two 4 sets x 12-20 reps @ RPE 8 (10 minute cap tota

Day 4
Exercise One High Incline Bench Press
 Exercise Two Lever Rows

Exercise Three 15* incline, close grip bench

Notes

Supplemental Day
None
4

Exercise Two None

 Day 4
Exercise One High Incline Bench Press

Exercise Two Lever Rows

Exercise Three 15* incline, close grip bench

Notes
Supplemental Day
Upright Rows
4

Exercise Two 4 sets x 12-20 reps @ RPE 8 (10 minute cap tota

Day 4
Exercise One High Incline Bench Press

Exercise Two Lever Rows

 Exercise Three 15* incline, close grip bench

Notes

Supplemental Day
Upright Rows
4

Exercise Two 4 sets x 12-20 reps @ RPE 8 (10 minute cap tota

Day 4
 Exercise One High Incline Bench Press

Exercise Two Lever Rows

Exercise Three 15* incline, close grip bench

Notes

Supplemental Day
Upright Rows
4
 Exercise Two 4 sets x 12-20 reps @ RPE 8 (10 minute cap tota

Day 4
Exercise One Low Incline Bench Press

Exercise Two Lat pull downs

Exercise Three Dips

Notes

Supplemental Day
None
4
 Exercise Two None

Day 4
Exercise One Low Incline Bench Press

Exercise Two Lat pull downs

Exercise Three Dips

Notes

Supplemental Day
None
4
 Exercise Two None

Day 4
Exercise One Low Incline Bench Press

Exercise Two Lat pull downs

Exercise Three Dips

Notes

Supplemental Day
None
4
 Exercise Two None

Day 4
Exercise One Low Bar Squat

Exercise Two Paused Bench Press

Exercise Three Conventional Deadlift

Notes

Supplemental Day
None
4
Exercise Two None
y4 G
5 reps @ RPE 6, 5 reps @ RPE 7, 5
Conditioning
reps @ RPE 8. No back offs.

10 reps @ 6, 10 reps @ 7, 10 reps @ 8.

Upper Back Work
No back off sets.

12 reps @ RPE 6, 12 reps @ RPE 7, 12

Trunk Work
reps @ RPE 8. No back off sets.

Arm Work

Dumbbell Shrugs
s @ RPE 8-9 (10 minute cap total)

y4 G
5 reps @ RPE 7, keep weight the same
and do another 12 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 20 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (12 minute cap total)

12 reps @ RPE 7, keep weight the

same and do another 24 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. 12 minute cap total

Arm Work
Dumbbell Shrugs

s @ RPE 8-9 (10 minute cap total)

y4 G
5 reps @ RPE 7, keep weight the same
and do another 15 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)
 12 reps @ RPE 7, keep weight the
same and do another 30 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. 15 minute cap total.

Arm Work

Dumbbell Shrugs

s @ RPE 8-9 (10 minute cap total)

y4 G
 5 reps @ RPE 7, keep weight the same
and do another 15 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

12 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. 15 minute cap total.

Arm Work

Dumbbell Shrugs
s @ RPE 8-9 (10 minute cap total)

y4 G
5 reps @ RPE 7, keep weight the same
and do another 15 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

12 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. 15 minute cap total.
 Arm Work

Dumbbell Shrugs

s @ RPE 8-9 (10 minute cap total)

y4 G
4 reps @ RPE 6, 4 reps @ RPE 7, 4
Conditioning
reps @ RPE 8. No back off sets.

10 reps @ 6, 10 reps @ 7, 10 reps @ 8.

Upper Back Work
No back off sets.
 10 reps @ 6, 10 reps @ 7, 10 reps @ 8.
Trunk Work
No back off sets.

Arm Work

Upright Rows

ps @ RPE 8 (10 minute cap total)

y4 G
4 reps @ RPE 7, keep weight the same
and do another 12 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.
 10 reps @ RPE 7, keep weight the
same and do another 20 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (12 minute cap total)

10 reps @ RPE 7, keep weight the

same and do another 20 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. (12 minute cap total)

Arm Work

None

None
y4 G
4 reps @ RPE 7, keep weight the same
and do another 16 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

Arm Work
 Upright Rows

ps @ RPE 8 (10 minute cap total)

y4 G
4 reps @ RPE 7, keep weight the same
and do another 16 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)
 10 reps @ RPE 7, keep weight the
same and do another 30 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

Arm Work

Upright Rows

ps @ RPE 8 (10 minute cap total)

y4 G
 4 reps @ RPE 7, keep weight the same
and do another 16 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Upper Back Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

10 reps @ RPE 7, keep weight the

same and do another 30 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set. (15 minute cap total)

Arm Work

Upright Rows
ps @ RPE 8 (10 minute cap total)

y4 G
3 reps @ RPE 7, keep weight the same
and do another 6 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ 6, 10 reps @ 7, 10 reps @ 8.

Upper Back Work
No back off sets.

10 reps @ 6, 10 reps @ 7, 10 reps @ 8.

Trunk Work
No back off sets.

Arm Work

None
 None

y4 G
3 reps @ RPE 7, keep weight the same
and do another 9 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 9. -5% from 10 @ 9 x 2

Upper Back Work
sets of 10 (RPE 8-9 for each set here)

10 reps @ RPE 7, keep weight the

same and do another 20 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set.

Arm Work

None
 None

y4 G
3 reps @ RPE 7, keep weight the same
and do another 9 reps. Adjust reps per Conditioning
set to maintain RPE 7 for each set.

10 reps @ RPE 9. -5% from 10 @ 9 x 2

Upper Back Work
sets of 10 (RPE 8-9 for each set here)

10 reps @ RPE 7, keep weight the

same and do another 20 reps. Adjust
Trunk Work
reps per set to maintain RPE 7 for each
set.

Arm Work

None
 None

y4 G
1 @ 8, 1 @ 9, 1 @ 10 Conditioning

1 @ 8, 1 @ 9, 1 @ 10 Upper Back Work

1 @ 8, 1 @ 9, 1 @ 10 Trunk Work

Arm Work

None
None
 GPP
30 min steady state @ RPE 6 1x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

3 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk

8 min ab work AMRAP 2x/wk

4 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
4 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk
 GPP
30 min steady state @ RPE 6 1x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

3 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk

8 min ab work AMRAP 2x/wk

4 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
4 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk
 GPP
30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

4 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk
 8 min ab work AMRAP 2x/wk

4 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
4 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk

GPP
 30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

4 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk

8 min ab work AMRAP 2x/wk

4 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
4 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk
 GPP
30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 1x/wk

4 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk

10 min ab work AMRAP 2x/wk

 5 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
5 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk

GPP
30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/wk

5 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk
 10 min ab work AMRAP 2x/wk

5 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
5 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk

GPP
30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/wk
5 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk

10 min ab work AMRAP 2x/wk

5 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
5 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk
 GPP
30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/wk

5 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk

10 min ab work AMRAP 2x/wk

5 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
5 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk
 GPP
30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/wk

5 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk
 10 min ab work AMRAP 2x/wk

5 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
5 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk

GPP
 30 min steady state @ RPE 6 2x/wk
20 minutes HIIT (20s sprint @ 10, 100s rest) 2x/wk

5 sets of upper back work of your choice, 12-20 reps @ RPE 8-9, 2x/wk

10 min ab work AMRAP 2x/wk

5 sets of 12-15 reps @ RPE 8-9, triceps press downs or similar 2x/wk
5 sets of 12-15 reps @ RPE 8-9, biceps curls or similar 2x/wk
GPP
30 min steady state @ RPE 6 2x/wk

None

None

None
GPP
30 min steady state @ RPE 6 2x/wk

None

None

None
GPP
30 min steady state @ RPE 6 2x/wk

None

None

None
GPP
None

None

None

None
 SQUAT MOVEMENTS

Exercise Slot Exercise

Main Squat Low Bar Squat

Supplemental Squat Safety Bar Squat

Accessory Squat Bulgarian Split Squats

Quadriceps-Focused
Leg extensions
Accessory
Hamstrings-Focused
Leg curls
Accessory
OVEMENTS

Exercise Write-In

Low Bar Squat

afety Bar Squat

garian Split Squats

Leg extensions

Leg curls
 PRESS MOVEMENTS

Exercise Slot Exercise

Main Bench Paused Bench Press

Main Press Press

Supplemental Press #1 Floor Press

Supplemental Press #2 Slingshot Bench Press

Accessory Press #1 Dumbbell Flat Bench

Accessory Press #2 Dumbbell Overhead Press

Press-Focused
DB Flyes-Flat
Accessory
 DEADLIF

Write-In Exercise Slot

Press Main Deadlift

Supplemental Deadlift

Accessory Row

Trap/Upper Back
Press
Accessory

ench

d Press

at
DEADLIFT MOVEMENTS

Exercise Write-In

Conventional Deadlift

Mid-Shin Rack/Block Pull

Pendlay Rows

Dumbbell Shrugs
 Week 1 1 <Generator
Introduction
Block Type
Week

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

1 TOTALS

Low Bar Squat 0.0 0 REPS

Floor Press 0.0 0 REPS

Mid-Shin Rack/Block Pull 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Safety Bar Squat 0.0 0 REPS

WEEK 1
Dumbbell Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Slingshot Bench Press 0.0 0 REPS

Bulgarian Split Squats 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Low Bar Squat

REPS & 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps @ RPE

INTENSITY: off sets.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS & 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps @ RPE

INTENSITY: off sets.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps @ RPE

INTENSITY: off sets.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Press

REPS & 5 reps @ RPE 6, 5 reps @ RPE 7, 5 reps @ RPE

INTENSITY: offs.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 1x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

4 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
4 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 8/8/2021

XERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
 1 EXERCISE 2
Floor Press

reps @ RPE 8. No back REPS &

6 reps @ 6, 6 reps @ 7, 6 reps @ 8. N
INTENSITY:

REST PERIODS
n work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
 1 EXERCISE 2
s Safety Bar Squat

reps @ RPE 8. No back REPS &

8 reps @ 6, 8 reps @ 7, 8 reps @ 8. N
INTENSITY:

REST PERIODS
n work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
 1 EXERCISE 2
ft Slingshot Bench Press

reps @ RPE 8. No back REPS &

5 reps @ RPE 6, 5 repss @ RPE 7, 5 reps @ 8
INTENSITY:

REST PERIODS
n work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Pendlay Rows

reps @ RPE 8. No back REPS &

10 reps @ 6, 10 reps @ 7, 10 reps @ 8. N
INTENSITY:

REST PERIODS
n work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

RPE 6 1x/wk 3 sets of upper back work of your choice, 12-

NOTES:
0, 100s rest) 1x/wk 2x/wk

Reps
Completed:
 WEEKLY AU

iceps press downs or

iceps curls or similar

0
SE 2 EXERCISE
s Mid-Shin Rack/Block P

REPS &
6 reps @ 8. No back offs. 8 reps @ 6, 8 reps @ 7, 8 reps
INTENSITY:

REST PERIODS
between work sets 2-3 minutes rest betwee
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
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
uat Dumbbell Overhead Pr

REPS &
8 reps @ 8. No back offs. 12 reps @ 6, 12 reps @ 7, 12 reps
INTENSITY:

REST PERIODS
between work sets 2-3 minutes rest betwee
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
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs
SE 2 EXERCISE
Press Bulgarian Split Squa

REPS & 12 reps @ RPE 6, 12 reps @ RPE 7

E 7, 5 reps @ 8. No back off sets.
INTENSITY: back off sets

REST PERIODS
between work sets 2-3 minutes rest betwee
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
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
0% 0%
INTENSITY:

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

SE 2 EXERCISE
ws Dumbbell Flat Bench

REPS & 12 reps @ RPE 6, 12 reps @ RPE 7

10 reps @ 8. No back off sets.
INTENSITY: back off sets

REST PERIODS
between work sets 2-3 minutes rest betwee
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
0.0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

REPS REPS: 0 REPS

0.0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

ur choice, 12-20 reps @ RPE 8-9,

NOTES: 8 min ab work AMRA
x/wk

Reps
Completed:
U
CISE 3 SUPPLEMEN
k/Block Pull Leg extensions

s @ 7, 8 reps @ 8. No back offs.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press DB Flyes-Flat

@ 7, 12 reps @ 8. No back off sets.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
plit Squats Leg curls

reps @ RPE 7, 12 reps @ RPE 8. No

back off sets.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
lat Bench Dumbbell Shrugs

reps @ RPE 7, 12 reps @ RPE 8. No

back off sets.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

 RPE INTENSITY NOTES

3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
DB Flyes-Flat

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Dumbbell Shrugs

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 NOTES

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 Week 2 2

Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

2 TOTALS

Low Bar Squat 0.0 0 REPS

Floor Press 0.0 0 REPS

Mid-Shin Rack/Block Pull 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Safety Bar Squat 0.0 0 REPS

WEEK 2
Dumbbell Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Slingshot Bench Press 0.0 0 REPS

Bulgarian Split Squats 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Low Bar Squat

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Press

REPS & 5 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 1x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

4 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
4 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
 Date 8/15/2021

ERCISE
Rate the
following
AVERAGE ESTIMATED ONE-REP
INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
Floor Press

me and do another 10 REPS & 6 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for each set. (1

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Safety Bar Squat

me and do another 12 REPS & 8 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Slingshot Bench Press

me and do another 8 REPS & 5 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Pendlay Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 12 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 1x/wk
NOTES: 3 sets of upper back work of your choice, 12-20
, 100s rest) 1x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
 Motivation to
Soreness Energy
Train

3 3 3 9
E2 EXERCISE
Mid-Shin Rack/Block P

me and do another 12 reps. Adjust REPS & 8 reps @ 8. -5% from 8 @ 8 x 2 se

r each set. (15 minute cap total) INTENSITY: cap total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Dumbbell Overhead Pr

me and do another 12 reps. Adjust REPS & 12 reps @ 9. -5% from 12 @ 9 x 12

in RPE 7 for each set. INTENSITY: for these sets. 12 minu

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Press Bulgarian Split Squa

12 reps @ RPE 7, keep weight the s

me and do another 15 reps. Adjust REPS &
reps. Adjust reps per set to maintai
in RPE 7 for each set. INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
s Dumbbell Flat Bench

e same and do another 20 reps. 12 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (12 minute cap reps. Adjust reps per set to maintai
INTENSITY:
al) minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 8 min ab work AMRA

Reps
Completed:
CISE 3 SUPPLEMEN
k/Block Pull Leg extensions

8 @ 8 x 2 sets of 6 reps. (15 minute

cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press DB Flyes-Flat

m 12 @ 9 x 12 reps x 2 sets (RPE 8-9

sets. 12 minute cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
plit Squats Leg curls

p weight the same and do another 24

et to maintain RPE 7 for each set. 12
minute cap total

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
lat Bench Dumbbell Shrugs

p weight the same and do another 24

et to maintain RPE 7 for each set. 12
minute cap total

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

 RPE INTENSITY NOTES

3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
DB Flyes-Flat

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Dumbbell Shrugs

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 NOTES

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 Week 3 3 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

3 TOTALS

Low Bar Squat 0.0 0 REPS

Floor Press 0.0 0 REPS

Mid-Shin Rack/Block Pull 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Safety Bar Squat 0.0 0 REPS

WEEK 3
Dumbbell Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Slingshot Bench Press 0.0 0 REPS

Bulgarian Split Squats 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Low Bar Squat

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Press

REPS & 5 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

4 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
4 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 8/22/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
Floor Press

me and do another 12 REPS & 6 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for each set. (1

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Safety Bar Squat

me and do another 16 REPS & 8 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Slingshot Bench Press

me and do another 10 REPS & 5 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Pendlay Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 15 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 4 sets of upper back work of your choice, 12-20
, 100s rest) 1x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Mid-Shin Rack/Block P

me and do another 18 reps. Adjust REPS & 8 reps @ 8. -5% from 8 @ 8 x 2 se

r each set. (15 minute cap total) INTENSITY: cap total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Dumbbell Overhead Pr

me and do another 16 reps. Adjust REPS & 12 reps @ 9. -5% from 12 @ 9 x 12

in RPE 7 for each set. INTENSITY: for these sets. 12 minu

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Press Bulgarian Split Squa

12 reps @ RPE 7, keep weight the s

me and do another 15 reps. Adjust REPS &
reps. Adjust reps per set to maintai
in RPE 7 for each set. INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
s Dumbbell Flat Bench

e same and do another 30 reps. 12 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (15 minute cap reps. Adjust reps per set to maintai
INTENSITY:
al) minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 8 min ab work AMRA

Reps
Completed:
CISE 3 SUPPLEMEN
k/Block Pull Leg extensions

8 @ 8 x 2 sets of 6 reps. (15 minute

cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press DB Flyes-Flat

m 12 @ 9 x 12 reps x 2 sets (RPE 8-9

sets. 12 minute cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
plit Squats Leg curls

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
lat Bench Dumbbell Shrugs

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

 RPE INTENSITY NOTES

3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
DB Flyes-Flat

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Dumbbell Shrugs

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 NOTES

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 Week 4 4 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

4 TOTALS

Low Bar Squat 0.0 0 REPS

Floor Press 0.0 0 REPS

Mid-Shin Rack/Block Pull 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Safety Bar Squat 0.0 0 REPS

WEEK 4
Dumbbell Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Slingshot Bench Press 0.0 0 REPS

Bulgarian Split Squats 0.0 0 REPS

Weekly AU

AWCR
 EXERCISE 1
Low Bar Squat

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Press

REPS & 5 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

4 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
4 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 8/29/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0
1 EXERCISE 2
Floor Press

me and do another 12 REPS & 6 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for each set. (1

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Safety Bar Squat

me and do another 16 REPS & 8 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Slingshot Bench Press

me and do another 10 REPS & 5 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Pendlay Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 15 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 4 sets of upper back work of your choice, 12-20
, 100s rest) 1x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Mid-Shin Rack/Block P

me and do another 18 reps. Adjust REPS & 8 reps @ 8. -5% from 8 @ 8 x 2 se

r each set. (15 minute cap total) INTENSITY: cap total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Dumbbell Overhead Pr

me and do another 16 reps. Adjust REPS & 12 reps @ 9. -5% from 12 @ 9 x 12

in RPE 7 for each set. INTENSITY: for these sets. 12 minu

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Press Bulgarian Split Squa

12 reps @ RPE 7, keep weight the s

me and do another 15 reps. Adjust REPS &
reps. Adjust reps per set to maintai
in RPE 7 for each set. INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
s Dumbbell Flat Bench

e same and do another 30 reps. 12 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (15 minute cap reps. Adjust reps per set to maintai
INTENSITY:
al) minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 8 min ab work AMRA

Reps
Completed:
CISE 3 SUPPLEMEN
k/Block Pull Leg extensions

8 @ 8 x 2 sets of 6 reps. (15 minute

cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press DB Flyes-Flat

m 12 @ 9 x 12 reps x 2 sets (RPE 8-9

sets. 12 minute cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
plit Squats Leg curls

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
lat Bench Dumbbell Shrugs

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

 RPE INTENSITY NOTES

3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
DB Flyes-Flat

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Dumbbell Shrugs

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 NOTES

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 Week 5 5 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

5 TOTALS

Low Bar Squat 0.0 0 REPS

Floor Press 0.0 0 REPS

Mid-Shin Rack/Block Pull 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Safety Bar Squat 0.0 0 REPS

WEEK 5
Dumbbell Overhead Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Slingshot Bench Press 0.0 0 REPS

Bulgarian Split Squats 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Press

REPS & 5 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

5 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
5 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 9/5/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Floor Press

me and do another 12 REPS & 6 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for each set. (1

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Safety Bar Squat

me and do another 16 REPS & 8 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Slingshot Bench Press

me and do another 10 REPS & 5 reps @ RPE 7, keep weight the same and do a
n RPE 7 for each set. INTENSITY: reps per set to maintain RPE 7 for e

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Pendlay Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 15 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 4 sets of upper back work of your choice, 12-20
, 100s rest) 1x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Mid-Shin Rack/Block P

me and do another 18 reps. Adjust REPS & 8 reps @ 8. -5% from 8 @ 8 x 2 se

r each set. (15 minute cap total) INTENSITY: cap total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
uat Dumbbell Overhead Pr

me and do another 16 reps. Adjust REPS & 12 reps @ 9. -5% from 12 @ 9 x 12

in RPE 7 for each set. INTENSITY: for these sets. 12 minu

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
Press Bulgarian Split Squa

12 reps @ RPE 7, keep weight the s

me and do another 15 reps. Adjust REPS &
reps. Adjust reps per set to maintai
in RPE 7 for each set. INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
s Dumbbell Flat Bench

e same and do another 30 reps. 12 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (15 minute cap reps. Adjust reps per set to maintai
INTENSITY:
al) minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 10 min ab work AMR

Reps
Completed:
CISE 3 SUPPLEMEN
k/Block Pull Leg extensions

8 @ 8 x 2 sets of 6 reps. (15 minute

cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
rhead Press DB Flyes-Flat

m 12 @ 9 x 12 reps x 2 sets (RPE 8-9

sets. 12 minute cap total)

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
plit Squats Leg curls

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
lat Bench Dumbbell Shrugs

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

3 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

 RPE INTENSITY NOTES

3 sets x 12-20 reps @ RPE 8-9 (10 minu

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
DB Flyes-Flat

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
ts x 12-20 reps @ RPE 8-9 (10 minute cap total)
SUPPLEMENT
Dumbbell Shrugs

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 NOTES

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

 SQUAT MOVEMENTS

Exercise Slot Exercise

Main Squat Low Bar Squat

Supplemental Squat 2-Count Paused Squat

Accessory Squat Box step ups

Quadriceps-Focused
Leg extensions
Accessory
Hamstrings-Focused
Leg curls
Accessory
OVEMENTS

Exercise Write-In

Low Bar Squat

ount Paused Squat

Box step ups

Leg extensions

Leg curls
 PRESS MOVEMENTS

Exercise Slot Exercise

Main Bench Paused Bench Press

Main Press High Incline Bench Press

Supplemental Press #1 Close Grip Bench Press

Supplemental Press #2 2-Count Paused Bench Press

Accessory Press #1 15* incline, close grip bench

Accessory Press #2 JM Press

Press-Focused
DB Lateral Raises
Accessory
 DEADLIF

Write-In Exercise Slot

Press Main Deadlift

h Press Supplemental Deadlift

Press Accessory Row

Trap/Upper Back
ch Press
Accessory

p bench

ses
DEADLIFT MOVEMENTS

Exercise Write-In

Conventional Deadlift

2-Count Paused Deadlift

Lever Rows

Upright Rows
 Week 6 6 <Generator

Block Type Pivot

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

6 TOTALS

Low Bar Squat 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

2-Count Paused Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 6
JM Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

2-Count Paused Bench Press 0.0 0 REPS

Box step ups 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 5 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 6 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 3 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline Bench Press

REPS & 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps @ RPE

INTENSITY: off sets.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

5 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
5 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 9/12/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Close Grip Bench Press

weight the same as 3

REPS &
er set to maintain RPE 5 reps @ RPE 6, 5 repss @ RPE 7, 5 reps @ 8
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

weight the same as 3

REPS &
er set to maintain RPE 6 reps @ 6, 6 reps @ 7, 6 reps @ 8. N
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t 2-Count Paused Bench Press

weight the same as 3

REPS &
er set to maintain RPE 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps @ RPE
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lever Rows

eps @ RPE 8. No back REPS &

10 reps @ 6, 10 reps @ 7, 10 reps @ 8. N
INTENSITY:

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 5 sets of upper back work of your choice, 12-20
, 100s rest) 2x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Press 2-Count Paused Dead

REPS &
7, 5 reps @ 8. No back off sets. 6 reps @ 6, 6 reps @ 7, 6 reps
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Squat JM Press

REPS &
6 reps @ 8. No back offs. 10 reps @ 6, 10 reps @ 7, 10 reps
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
ch Press Box step ups

REPS & 12 reps @ RPE 6, 12 reps @ RPE 7

4 reps @ RPE 8. No back off sets.
INTENSITY: back off sets

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
15* incline, close grip b

REPS &
0 reps @ 8. No back off sets. 10 reps @ 6, 10 reps @ 7, 10 reps
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 10 min ab work AMR

Reps
Completed:
CISE 3 SUPPLEMEN
ed Deadlift Leg extensions

s @ 7, 6 reps @ 8. No back offs.

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
ess DB Lateral Raises

@ 7, 10 reps @ 8. No back off sets.

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
p ups Leg curls

reps @ RPE 7, 12 reps @ RPE 8. No

back off sets.

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
se grip bench Upright Rows

@ 7, 10 reps @ 8. No back off sets.

4 sets x 12-20 reps @ RPE 8 (10 minut

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
DB Lateral Raises

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
 SUPPLEMENT
Upright Rows

ets x 12-20 reps @ RPE 8 (10 minute cap total)

NOTES
 Week 7 7 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

7 TOTALS

Low Bar Squat 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

2-Count Paused Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 7
JM Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

2-Count Paused Bench Press 0.0 0 REPS

Box step ups 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 9 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 12 reps. Adjust reps per set to
INTENSITY:
RPE 7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 7 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

5 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
5 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 9/19/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Close Grip Bench Press

weight the same as 3

REPS &
er set to maintain RPE 5 reps @ 8. 75% e1RM x 5 reps x 3 sets (15
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

weight the same as 3

REPS & 6 reps @ RPE 7, keep weight the same and do a
s per set to maintain
INTENSITY: reps per set to maintain RPE 7 for e
et.

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t 2-Count Paused Bench Press

weight the same as 3

REPS &
er set to maintain RPE 4 reps @ 8. -5% from 4 @ 8 x 4 rep
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lever Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 12 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 5 sets of upper back work of your choice, 12-20
, 100s rest) 2x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Press 2-Count Paused Dead

REPS & 6 @ 8. -5% from 6 @ 8 x 4 reps x

s x 3 sets (15 minute cap total)
INTENSITY: total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Squat JM Press

10 reps @ RPE 7, keep weight the s

me and do another 10 reps. Adjust REPS &
reps. Adjust reps per set to maint
in RPE 7 for each set. INTENSITY:
(12 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
ch Press Box step ups

12 reps @ RPE 7, keep weight the s

REPS &
4 @ 8 x 4 reps x 2 sets reps. Adjust reps per set to maintai
INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
15* incline, close grip b

e same and do another 20 reps. 10 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (12 minute cap reps. Adjust reps per set to maint
INTENSITY:
al) (12 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 10 min ab work AMR

Reps
Completed:
CISE 3 SUPPLEMEN
ed Deadlift Leg extensions

@ 8 x 4 reps x 2 sets (13 minute cap

total)

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
ess DB Lateral Raises

p weight the same and do another 20

set to maintain RPE 7 for each set.
minute cap total)
4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
p ups Leg curls

p weight the same and do another 24

et to maintain RPE 7 for each set. 12
minute cap total

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
se grip bench Upright Rows

p weight the same and do another 20

set to maintain RPE 7 for each set.
minute cap total)

4 sets x 12-20 reps @ RPE 8 (10 minut

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
DB Lateral Raises

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
 SUPPLEMENT
Upright Rows

ets x 12-20 reps @ RPE 8 (10 minute cap total)

NOTES
 Week 8 8 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

8 TOTALS

Low Bar Squat 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

2-Count Paused Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 8
JM Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

2-Count Paused Bench Press 0.0 0 REPS

Box step ups 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 9 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 12 reps. Adjust reps per set to
INTENSITY:
RPE 7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 7 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

5 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
5 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 9/26/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Close Grip Bench Press

weight the same as 3

REPS &
er set to maintain RPE 5 reps @ 8. 75% e1RM x 5 reps x 3 sets (15
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

weight the same as 3

REPS & 6 reps @ RPE 7, keep weight the same and do a
s per set to maintain
INTENSITY: reps per set to maintain RPE 7 for e
et.

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t 2-Count Paused Bench Press

weight the same as 3

REPS &
er set to maintain RPE 4 reps @ 8. -5% from 4 @ 8 x 4 rep
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lever Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 16 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 5 sets of upper back work of your choice, 12-20
, 100s rest) 2x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Press 2-Count Paused Dead

REPS & 6 @ 8. -5% from 6 @ 8 x 4 reps x

s x 3 sets (15 minute cap total)
INTENSITY: total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Squat JM Press

10 reps @ RPE 7, keep weight the s

me and do another 12 reps. Adjust REPS &
reps. Adjust reps per set to maint
in RPE 7 for each set. INTENSITY:
(15 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
ch Press Box step ups

12 reps @ RPE 7, keep weight the s

REPS &
4 @ 8 x 4 reps x 2 sets reps. Adjust reps per set to maintai
INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
15* incline, close grip b

e same and do another 30 reps. 10 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (15 minute cap reps. Adjust reps per set to maint
INTENSITY:
al) (15 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 10 min ab work AMR

Reps
Completed:
CISE 3 SUPPLEMEN
ed Deadlift Leg extensions

@ 8 x 4 reps x 3 sets (15 minute cap

total)

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
ess DB Lateral Raises

p weight the same and do another 30

set to maintain RPE 7 for each set.
minute cap total)
4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
p ups Leg curls

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
se grip bench Upright Rows

p weight the same and do another 30

set to maintain RPE 7 for each set.
minute cap total)

4 sets x 12-20 reps @ RPE 8 (10 minut

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
DB Lateral Raises

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
 SUPPLEMENT
Upright Rows

ets x 12-20 reps @ RPE 8 (10 minute cap total)

NOTES
 Week 9 9 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

9 TOTALS

Low Bar Squat 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

2-Count Paused Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

WEEK 9
JM Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

2-Count Paused Bench Press 0.0 0 REPS

Box step ups 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 9 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 12 reps. Adjust reps per set to
INTENSITY:
RPE 7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 7 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

5 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
5 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 10/3/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Close Grip Bench Press

weight the same as 3

REPS &
er set to maintain RPE 5 reps @ 8. 75% e1RM x 5 reps x 3 sets (15
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

weight the same as 3

REPS & 6 reps @ RPE 7, keep weight the same and do a
s per set to maintain
INTENSITY: reps per set to maintain RPE 7 for e
et.

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t 2-Count Paused Bench Press

weight the same as 3

REPS &
er set to maintain RPE 4 reps @ 8. -5% from 4 @ 8 x 4 rep
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lever Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 16 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 5 sets of upper back work of your choice, 12-20
, 100s rest) 2x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Press 2-Count Paused Dead

REPS & 6 @ 8. -5% from 6 @ 8 x 4 reps x

s x 3 sets (15 minute cap total)
INTENSITY: total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Squat JM Press

10 reps @ RPE 7, keep weight the s

me and do another 12 reps. Adjust REPS &
reps. Adjust reps per set to maint
in RPE 7 for each set. INTENSITY:
(15 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
ch Press Box step ups

12 reps @ RPE 7, keep weight the s

REPS &
4 @ 8 x 4 reps x 2 sets reps. Adjust reps per set to maintai
INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
15* incline, close grip b

e same and do another 30 reps. 10 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (15 minute cap reps. Adjust reps per set to maint
INTENSITY:
al) (15 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 10 min ab work AMR

Reps
Completed:
CISE 3 SUPPLEMEN
ed Deadlift Leg extensions

@ 8 x 4 reps x 3 sets (15 minute cap

total)

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
ess DB Lateral Raises

p weight the same and do another 30

set to maintain RPE 7 for each set.
minute cap total)
4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
p ups Leg curls

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
se grip bench Upright Rows

p weight the same and do another 30

set to maintain RPE 7 for each set.
minute cap total)

4 sets x 12-20 reps @ RPE 8 (10 minut

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
DB Lateral Raises

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
 SUPPLEMENT
Upright Rows

ets x 12-20 reps @ RPE 8 (10 minute cap total)

NOTES
 Week 10 10 <Generator
Developmenta
Block Type
l

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

10 TOTALS

Low Bar Squat 0.0 0 REPS

Close Grip Bench Press 0.0 0 REPS

2-Count Paused Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

2-Count Paused Squat 0.0 0 REPS

 JM Press 0.0 0 REPS

WEEK 1
Conventional Deadlift 0.0 0 REPS

Pin Bench Press, Chest Level 0.0 0 REPS

Belt Squat 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 9 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 12 reps. Adjust reps per set to
INTENSITY:
RPE 7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

1 rep @ RPE 7. 3 reps @ RPE 7, keep weight the

REPS &
@ 7 do another 7 reps. Adjust reps per set to m
INTENSITY:
7 for each set.

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
High Incline Bench Press

REPS & 4 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

30 min steady state @ RPE 6 2x/wk

NOTES:
20 minutes HIIT (20s sprint @ 10, 100s rest
GPP

Time/Distance:
G
GPP ARM Work

5 sets of 12-15 reps @ RPE 8-9, triceps press

similar 2x/wk
NOTES:
5 sets of 12-15 reps @ RPE 8-9, biceps curls
2x/wk

Reps
Completed:
nerator Input Date 10/10/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Close Grip Bench Press

weight the same as 3

REPS &
er set to maintain RPE 5 reps @ 8. 75% e1RM x 5 reps x 3 sets (15
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
2-Count Paused Squat

weight the same as 3

REPS & 6 reps @ RPE 7, keep weight the same and do a
s per set to maintain
INTENSITY: reps per set to maintain RPE 7 for e
et.

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Pin Bench Press, Chest Level

weight the same as 3

REPS &
er set to maintain RPE 4 reps @ 8. -5% from 4 @ 8 x 4 rep
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lever Rows

10 reps @ RPE 7, keep weight the same and d

me and do another 16 REPS &
Adjust reps per set to maintain RPE 7 for each
n RPE 7 for each set. INTENSITY:
total)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk
NOTES: 5 sets of upper back work of your choice, 12-20
, 100s rest) 2x/wk

Reps
Completed:
 WEEKLY AU

ceps press downs or

ceps curls or similar

0
E2 EXERCISE
Press 2-Count Paused Dead

REPS & 6 @ 8. -5% from 6 @ 8 x 4 reps x

s x 3 sets (15 minute cap total)
INTENSITY: total)

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
Squat JM Press

10 reps @ RPE 7, keep weight the s

me and do another 12 reps. Adjust REPS &
reps. Adjust reps per set to maint
in RPE 7 for each set. INTENSITY:
(15 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
est Level Belt Squat

12 reps @ RPE 7, keep weight the s

REPS &
4 @ 8 x 4 reps x 2 sets reps. Adjust reps per set to maintai
INTENSITY:
minute cap to

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
15* incline, close grip b

e same and do another 30 reps. 10 reps @ RPE 7, keep weight the s

REPS &
PE 7 for each set. (15 minute cap reps. Adjust reps per set to maint
INTENSITY:
al) (15 minute cap t

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

hoice, 12-20 reps @ RPE 8-9, 2x/wk NOTES: 10 min ab work AMR

Reps
Completed:
CISE 3 SUPPLEMEN
ed Deadlift Leg extensions

@ 8 x 4 reps x 3 sets (15 minute cap

total)

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
ess DB Lateral Raises

p weight the same and do another 30

set to maintain RPE 7 for each set.
minute cap total)
4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
quat Leg curls

p weight the same and do another 30

et to maintain RPE 7 for each set. 15
minute cap total.

4 sets x 12-20 reps @ RPE 8-9 (10 minu

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
se grip bench Upright Rows

p weight the same and do another 30

set to maintain RPE 7 for each set.
minute cap total)

4 sets x 12-20 reps @ RPE 8 (10 minut

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

ab work AMRAP 2x/wk

SUPPLEMENT
Leg extensions

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
DB Lateral Raises

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
SUPPLEMENT
Leg curls

ts x 12-20 reps @ RPE 8-9 (10 minute cap total)

NOTES
 SUPPLEMENT
Upright Rows

ets x 12-20 reps @ RPE 8 (10 minute cap total)

NOTES
 SQUAT MOVEMENTS

Exercise Slot Exercise

Main Squat Low Bar Squat

Supplemental Squat Pin Squat (Below Parallel)

Accessory Squat Belt Squat

OVEMENTS

Exercise Write-In

Low Bar Squat

quat (Below Parallel)

Belt Squat
 PRESS MOVEMENTS

Exercise Slot Exercise

Main Bench Paused Bench Press

Main Press Low Incline Bench Press

Supplemental Press #1 Touch and Go Bench Press

Supplemental Press #2 Pin Bench Press, Chest Level

Accessory Press #1 Dips

Accessory Press #2 Dumbbell Flat Bench

 DEADLIF

Write-In Exercise Slot

Press Main Deadlift

Press Supplemental Deadlift

ch Press Accessory Row

est Level

ench
DEADLIFT MOVEMENTS

Exercise Write-In

Conventional Deadlift

2" deficit Deadlift

Lat pull downs

 Week 11 11 <Generator

Block Type Pivot to Peak

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

Touch and Go Bench Press 0.0 0 REPS

TOTALS

2" deficit Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Pin Squat (Below Parallel) 0.0 0 REPS

 Dumbbell Flat Bench 0.0 0 REPS

WEEK 0 T
Conventional Deadlift 0.0 0 REPS

Pin Bench Press, Chest Level 0.0 0 REPS

Belt Squat 0.0 0 REPS

Low Incline Bench Press 0.0 0 REPS

Lat pull downs 0.0 0 REPS

Dips 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS &
1 rep @ RPE 8, 80% e1RM x 3 reps x 2 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS &
1 rep @ RPE 8, 82% e1RM x 3 reps x 2 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS &
1 rep @ RPE 8, 80% e1RM x 3 reps x 2 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Low Incline Bench Press

REPS & 3 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 2x/wk

Time/Distance
GPP

Completed:
G
GPP ARM Work

NOTES: None

NOTES:
nerator Input Date 10/17/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Touch and Go Bench Press

REPS &
3 reps x 2 sets 4 reps @ RPE 6, 4 reps @ RPE 7, 4 reps @ RPE
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Pin Squat (Below Parallel)

REPS &
3 reps x 2 sets 5 reps @ RPE 6, 5 repss @ RPE 7, 5 reps @ 8
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Pin Bench Press, Chest Level

REPS &
3 reps x 2 sets 3 reps @ 6, 3 reps @ 7, 3 reps @ 8. No
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lat pull downs

me and do another 6 REPS &

10 reps @ 6, 10 reps @ 7, 10 reps @ 8. N
n RPE 7 for each set. INTENSITY:

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk NOTES: None

Reps
Completed:
WEEKLY AU

0
E2 EXERCISE
h Press 2" deficit Deadlift

REPS & 4 reps @ RPE 6, 4 reps @ RPE 7, 4

4 reps @ RPE 8. No back off sets.
INTENSITY: off sets.

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.00
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
arallel) Dumbbell Flat Bench

REPS &
7, 5 reps @ 8. No back off sets. 10 reps @ 6, 10 reps @ 7, 10 reps
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
est Level Belt Squat

REPS &
eps @ 8. No back off sets. 10 reps @ 6, 10 reps @ 7, 10 reps
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
ns Dips

REPS &
0 reps @ 8. No back off sets. 10 reps @ 6, 10 reps @ 7, 10 reps
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

ne NOTES: None

Reps
Completed:
CISE 3 SUPPLEMEN
Deadlift None

s @ RPE 7, 4 reps @ RPE 8. No back

off sets.

None

es rest between work sets

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
lat Bench None

@ 7, 10 reps @ 8. No back off sets.

None

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
quat None

@ 7, 10 reps @ 8. No back off sets.

None

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
s None

@ 7, 10 reps @ 8. No back off sets.

None

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

None
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 12 12 <Generator

Block Type Peak

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

Touch and Go Bench Press 0.0 0 REPS

TOTALS

2" deficit Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Pin Squat (Below Parallel) 0.0 0 REPS

 Dumbbell Flat Bench 0.0 0 REPS

WEEK 0 T
Conventional Deadlift 0.0 0 REPS

Pin Bench Press, Chest Level 0.0 0 REPS

Belt Squat 0.0 0 REPS

Low Incline Bench Press 0.0 0 REPS

Lat pull downs 0.0 0 REPS

Dips 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS &
1 rep @ RPE 8, 80% e1RM x 3 reps x 4 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS &
1 rep @ RPE 8, 85% e1RM x 3 reps x 4 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS &
1 rep @ RPE 8, 80% e1RM x 3 reps x 4 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Low Incline Bench Press

REPS & 3 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 2x/wk

Time/Distance
GPP

Completed:
G
GPP ARM Work

NOTES: None

NOTES:
nerator Input Date 10/24/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Touch and Go Bench Press

REPS &
3 reps x 4 sets 4 reps @ RPE 9. -5% from 4 @ 9 x 2
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Pin Squat (Below Parallel)

REPS &
3 reps x 4 sets 5 reps @ RPE 8. -8% from 5 @ 8 x 2 se
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Pin Bench Press, Chest Level

REPS &
3 reps x 4 sets 3 reps @ RPE 8 x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lat pull downs

me and do another 9 REPS & 10 reps @ RPE 9. -5% from 10 @ 9 x 2 sets of 10

n RPE 7 for each set. INTENSITY: here)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk NOTES: None

Reps
Completed:
WEEKLY AU

0
E2 EXERCISE
h Press 2" deficit Deadlift

REPS &
om 4 @ 9 x 2 sets of 4 4 reps @ 8. -5% from 4 @
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.00
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
arallel) Dumbbell Flat Bench

REPS &
5 @ 8 x 2 sets of 5 reps. 10 reps @ RPE 8. -5% from 10
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
est Level Belt Squat

REPS &
E 8 x 3 sets 10 reps @ 8. -5% from 10 @ 8
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
ns Dips

x 2 sets of 10 (RPE 8-9 for each set REPS & 10 reps @ RPE 7, keep weight the s
re) INTENSITY: reps. Adjust reps per set to maint

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

ne NOTES: None

Reps
Completed:
CISE 3 SUPPLEMEN
Deadlift None

-5% from 4 @ 8 x 1 set of 4

None

es rest between work sets

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
lat Bench None

-5% from 10 @ 8 x 2 sets of 10

None

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
quat None

from 10 @ 8 x 2 sets of 10 reps

None

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
s None

p weight the same and do another 20

set to maintain RPE 7 for each set.

None

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

None
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 13 13 <Generator

Block Type Peak

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

Touch and Go Bench Press 0.0 0 REPS

TOTALS

2" deficit Deadlift 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Pin Squat (Below Parallel) 0.0 0 REPS

 Dumbbell Flat Bench 0.0 0 REPS

WEEK 0 T
Conventional Deadlift 0.0 0 REPS

Pin Bench Press, Chest Level 0.0 0 REPS

Belt Squat 0.0 0 REPS

Low Incline Bench Press 0.0 0 REPS

Lat pull downs 0.0 0 REPS

Dips 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS &
1 rep @ RPE 8, 84% e1RM x 2 reps x 4 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Paused Bench Press

REPS &
1 rep @ RPE 8, 87% e1RM x 2 reps x 4 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
Conventional Deadlift

REPS &
1 rep @ RPE 8, 84% e1RM x 2 reps x 4 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Low Incline Bench Press

REPS & 3 reps @ RPE 7, keep weight the same and do

INTENSITY: reps. Adjust reps per set to maintain RPE 7 for

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: 30 min steady state @ RPE 6 2x/wk

Time/Distance
GPP

Completed:
G
GPP ARM Work

NOTES: None

NOTES:
nerator Input Date 10/31/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Touch and Go Bench Press

REPS &
2 reps x 4 sets 4 reps @ RPE 9. -5% from 4 @ 9 x 2
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Pin Squat (Below Parallel)

REPS &
2 reps x 4 sets 5 reps @ RPE 8. -8% from 5 @ 8 x 2 se
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
t Pin Bench Press, Chest Level

REPS &
2 reps x 4 sets 3 reps @ RPE 8 x 3 sets
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
ss Lat pull downs

me and do another 9 REPS & 10 reps @ RPE 9. -5% from 10 @ 9 x 2 sets of 10

n RPE 7 for each set. INTENSITY: here)

REST PERIODS
work sets 2-3 minutes rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

PE 6 2x/wk NOTES: None

Reps
Completed:
WEEKLY AU

0
E2 EXERCISE
h Press 2" deficit Deadlift

REPS &
om 4 @ 9 x 2 sets of 4 4 reps @ 8. -5% from 4 @
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.00
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
arallel) Dumbbell Flat Bench

REPS &
5 @ 8 x 2 sets of 5 reps. 10 reps @ RPE 8. -5% from 10
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
est Level Belt Squat

REPS &
E 8 x 3 sets 10 reps @ 8. -5% from 10 @ 8
INTENSITY:

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
ns Dips

x 2 sets of 10 (RPE 8-9 for each set REPS & 10 reps @ RPE 7, keep weight the s
re) INTENSITY: reps. Adjust reps per set to maint

REST PERIODS
etween work sets 2-3 minutes rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

ne NOTES: None

Reps
Completed:
CISE 3 SUPPLEMEN
Deadlift None

-5% from 4 @ 8 x 1 set of 4

None

es rest between work sets

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
lat Bench None

-5% from 10 @ 8 x 2 sets of 10

None

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
quat None

from 10 @ 8 x 2 sets of 10 reps

None

es rest between work sets

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
s None

p weight the same and do another 20

set to maintain RPE 7 for each set.

None

es rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

None
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None
NOTES
 Week 14 14 <Generator

Block Type Meet/Test

Help

TOTALS BY EXERCISE

EXERCISE TONNAGE REPS

Low Bar Squat 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

TOTALS

Conventional Deadlift 0.0 0 REPS

Low Bar Squat 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

 None 0.0 0 REPS

WEEK 0 T
None 0.0 0 REPS

None 0.0 0 REPS

None 0.0 0 REPS

Low Bar Squat 0.0 0 REPS

Paused Bench Press 0.0 0 REPS

Conventional Deadlift 0.0 0 REPS

Weekly AU

AWCR #D
 EXERCISE 1
Low Bar Squat

REPS &
1 rep @ RPE 8, 82% e1RM x 2 reps x 2 s
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
AND NOTES:

SET WEIGHT REPS RPE

SET 1
1

SET 2
DAY
SET 3

SET 4

SET 5

SET 6

SET 7

SET 8

SET 9

ESTIMATED
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

 EXERCISE 1
Low Bar Squat

REPS &
1 rep @ RPE 7
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
WEIGHT 0 lbs 0 lbs
 EXERCISE 1
None

REPS &
None
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
0.0
ONE-REP MAX:

0% 0% 0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

EXERCISE 1
Low Bar Squat

REPS &
1 @ 8, 1 @ 9, 1 @ 10
INTENSITY:

REST PERIODS
3-5 minute rest between work sets
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

WEIGHT 0 lbs 0 lbs

GPP Cardio

NOTES: None

Time/Distance
GPP

Completed:
G
GPP ARM Work

NOTES: None

NOTES:
nerator Input Date 11/7/2021

ERCISE

AVERAGE ESTIMATED ONE-REP

INTENSITY MAX

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0
 0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

0% 0.0

#DIV/0!
1 EXERCISE 2
Paused Bench Press

REPS &
2 reps x 2 sets 1 rep @ RPE 8, 86% e1RM x 2 reps
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 (VLOOKUP(1,tbl
RPECoefficient
WithoutColumn
TONNAGE: 0.0
Headers,2,0)*M
29^2+VLOOKU
0 P(2,tblRPECoeff WEIGHT 0 lbs
icientWithoutCo
lumnHeaders,2,
0)*M29+VLOOK
UP(3,tblRPECoe
fficientWithout
ColumnHeaders
,2,0)),0):
1 EXERCISE 2
Paused Bench Press

REPS &
1 rep @ RPE 7
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:

AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0
0 WEIGHT 0 lbs
1 EXERCISE 2
None

REPS &
None
INTENSITY:

REST PERIODS
None
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
0.0
ONE-REP MAX:

0%

AVERAGE
0%
INTENSITY:

REPS: 0 REPS
 TONNAGE: 0.0

0 WEIGHT 0 lbs

1 EXERCISE 2
Paused Bench Press

REPS &
10 1 @ 8, 1 @ 9, 1 @ 10
INTENSITY:

REST PERIODS
work sets 3-5 minute rest between work
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
0.0
ONE-REP MAX:
 AVERAGE
0%
INTENSITY:

REPS: 0 REPS

TONNAGE: 0.0

0 WEIGHT 0 lbs

GPP Upper Back Work

NOTES: None

Reps
Completed:
WEEKLY AU

0
E2 EXERCISE
ress Conventional Deadli

REPS &
1RM x 2 reps x 2 sets 1 rep @ RPE
INTENSITY:

REST PERIODS
etween work sets 3-5 minute rest betwee
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
0 0.00
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

 E2 EXERCISE
ress None

REPS &
@ RPE 7 None
INTENSITY:

REST PERIODS
etween work sets None
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0
0 lbs 0 WEIGHT 0 lbs
E2 EXERCISE
None

REPS &
ne None
INTENSITY:

REST PERIODS
ne None
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

0%
(MINUTES): RPE

AVERAGE
% 0%
INTENSITY:

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

E2 EXERCISE
ress Conventional Deadli

REPS &
9, 1 @ 10 1 @ 8, 1 @ 9, 1
INTENSITY:

REST PERIODS
etween work sets 3-5 minute rest betwee
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
0 0.0
ONE-REP MAX:

SESSION TIME SESSION

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

EPS REPS: 0 REPS

0 TONNAGE: 0.0

0 lbs 0 WEIGHT 0 lbs

Work GPP AB Work

ne NOTES: None

Reps
Completed:
CISE 3 SUPPLEMEN
al Deadlift None

1 rep @ RPE 6

None

e rest between work sets

RPE INTENSITY NOTES

 0.00

0%

0 REPS
0.0

0 lbs 0
CISE 3 SUPPLEMEN
ne None

None

None

None

RPE INTENSITY NOTES

 0.0

0%

0 REPS

0.0
0 lbs 0
CISE 3 SUPPLEMEN
ne None

None

None

None

RPE INTENSITY NOTES

 0.0

0%

0 REPS
 0.0

0 lbs 0

CISE 3 SUPPLEMEN
al Deadlift None

@ 8, 1 @ 9, 1 @ 10

None

e rest between work sets

 RPE INTENSITY NOTES

0.0

0
 0%

0 REPS

0.0

0 lbs 0

Work

None
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None

NOTES
SUPPLEMENT
None

None
NOTES