TRAINING

RPE CharCategory
Standard Squat
Standard Deadlift
Standard Squat
n/a
Bench
Standard Press
Bench
Standard Press
Bench
Standard Press
n/a
Standard Deadlift
Standard Squat
Standard Deadlift
n/a
Bench
Standard Press
Bench
Standard Press
Standard n/a
n/a

DAY 1

primary
main
primary squat
deadlift
assistance
secondary squat
abs
secondary bench
main
primary bench
assistance
shoulders
lats
primary deadlift
main
primary squat
asssistance
deadlift supplement
abs

Squat

8.5

--

Rack Pull

8.5

Front Squat

8.5

Ab Rollout
DAY 2

REPSRPE F% CAP

Bench Press

8.5

Close Grip Bench

Shoulder Press

Barbell Row
DAY 3

REPSRPE F% CAP

Deadlift

Paused Squat

Deadlift

Weighted Situp
DAY 4

primary
primary bench
bench main DB Floor Press
assistance 2
Pin Press
triceps
Dips
lats
Lat Pulldown
DAY 5

Standard n/a
Standard n/a
Standard n/a
n/a

REPSRPE F% CAP

REPSRPE F% CAP
5

8.5

REPSRPE
5
9
Back movement
Shoulder movemen 8 8.5
10
9
Calf Movement
6
9
Bicep Curls

F% CAP
5
5
5
5
3
3
3
3
day 1
day 2
day 3
day 4
day 5
TOT

WEEK 1

WEEK 2

top set backof# backofe1RM

note
500 x2
2
475
### nice power out of the hole
@8.5
315 x3 @9 295
3
###
315 x3
3
295
###
@8.5

top set backof# backofe1RM

top set backof# backofe1RM

440 x3
2
425
###
@8.5
325 x3 @8 315
1
###

note

top set backof# backofe1RM

note

top set backof# backofe1RM

top set backof# backofe1RM

441 x3
1
415
###
@8.5
336 x8
2
315
###
@8.5
21 x6 @9 20
3
28.4

note

top set backof# backofe1RM

top set backof# backofe1RM

note

top set backof# backofe1RM

145 x8 @9 135

###

top set backof# backofe1RM

441 x5 @8 425

###

376 x5 @9 355

###

496 x1 @8 470

###

squat
7450
0
8980
0
0
16430

bench deadlift
0
3600
7410
0
###
0
###

0
7646
0
0
11246

squat

24%

40%

36%

day 1

day 2

0
0
0
0
0

day 3
2 day 4
3 day 5
TOT

Squat

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

Squat

Deadlift

5
Week

10

WEEK 3
note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

squat

day 1

day 2

0
0
0
0
0

day 3
2
2 3 day 4
3
day 5
TOT

bench deadlift
0
0
0
0
0
0
0

day 2

0
0
0
0
0

Bench Press
12
10
8

day 1

day 3
3 4
day
day 5
TOT

Bench Press
12
10
8
6
4
2
0
1

5
Week

10

WEEK 4
top set backof# backofe1RM

RPE CharCategory

note

Standard Squat
Standard Deadlift
Standard Squat
n/a
top set backof# backofe1RM

note

Bench
Standard Press
Bench
Standard Press
Bench
Standard Press
n/a

top set backof# backofe1RM

note

Standard Deadlift
Standard Squat
Standard Deadlift
n/a
top set backof# backofe1RM

note

Bench
Standard Press
Bench
Standard Press
Standard n/a
n/a

top set backof# backofe1RM

note

Standard n/a
Standard n/a
Standard n/a
n/a
squat
0
0
0
0
0
0

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

squat
week num
vol
1

1
2
3
4
5

16430

6
7
8

0
0
0
0
0
0

10

10

INTENSIFICATION

Category

DAY 1

primary
main
primary squat
deadlift
assistance
secondary squat
abs

REPSRPE F% CAP

Squat

8.5

Rack Pull

8.5

Front Squat

8.5

Ab Rollout
DAY 2

secondary bench
main
primary bench
assistance
shoulders
lats
primary deadlift
main
primary squat
asssistance
deadlift supplement
abs

WEEK 1

REPSRPE F% CAP

Bench Press

8.5

Close Grip Bench

Shoulder Press

Barbell Row
DAY 3

REPSRPE F% CAP

Deadlift

Paused Squat

Deadlift

Weighted Situp
DAY 4

REPSRPE F% CAP

primary
primary bench
bench main DB Floor Press
assistance 2
Pin Press
triceps
Dips
lats
Lat Pulldown
DAY 5

8.5

REPSRPE
5
9
Back movement
Shoulder movemen 8 8.5
10
9
Calf Movement
6
9
Bicep Curls
1

F% CAP
5
5
5
5
3
3
3
3

top set backof# backof

top set backof# backof

top set backof# backof

top set backof# backof

top set backof# backof

squat

bench vol

deadlift vol

day 1

18536

11246

day 2

day 3
day 4
day 5
TOT

0
0
0
0
0

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

WEEK 2
e1RM

note

top set backof# backofe1RM

note

e1RM

note

top set backof# backofe1RM

note

e1RM

note

top set backof# backofe1RM

note

e1RM

note

top set backof# backofe1RM

note

e1RM

note

top set backof# backofe1RM

note

squat

day 1

day 2

0
0
0
0
0

day 3
2day 4
3day 5
TOT

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

day 1
1

day 2

day 3
2day 4
3day 5
TOT

WEEK 3

WEEK 4

top set backof# backofe1RM

note

top set backof# backofe1RM

top set backof# backofe1RM

note

top set backof# backofe1RM

top set backof# backofe1RM

note

top set backof# backofe1RM

top set backof# backofe1RM

note

top set backof# backofe1RM

top set backof# backofe1RM

note

top set backof# backofe1RM

squat
0
0
0
0
0
0

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

squat

24%

40%

36%

day 1

day 2
1
day 3
2day 4
3day 5
TOT

0
0
0
0
0

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

24%

40%

36%

WEEK 5
note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

note

top set backof# backofe1RM

note

squat

24%

40%

36%

day 1

day 2

0
0
0
0
0

day 3
2day 4
3day 5
TOT

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

day 1
24%

40%

36%

day 2
1
day 3
2day 4
3day 5
TOT

WEEK 6
top set backof# backofe1RM

note

top set backof# backofe1RM

note

top set backof# backofe1RM

note

top set backof# backofe1RM

note

top set backof# backofe1RM

note

squat
0
0
0
0
0
0

bench deadlift
0
0
0
0
0
0
0

0
0
0
0
0

day 1
24%

40%

36%

day 2
1
day 3
2day 4
3day 5
TOT

Squat

Reps

RPE

10

10

100%

97%

94%

92%

88%

84%

80%

75%

73%

71%

9.5

99%

96%

93%

90%

86%

82%

78%

74%

72%

70%

97%

94%

92%

88%

84%

80%

75%

73%

71%

69%

8.5

96%

93%

90%

86%

82%

78%

74%

72%

70%

68%

94%

92%

88%

84%

80%

75%

73%

71%

69%

67%

93%

88%

84%

80%

75%

73%

71%

69%

67%

92%

84%

80%

75%

73%

71%

69%

67%

Bench Press

Reps

RPE

10

10

100%

96%

92%

88%

86%

84%

82%

79%

78%

77%

9.5

98%

94%

90%

87%

85%

83%

81%

79%

78%

77%

96%

92%

88%

86%

84%

82%

79%

78%

77%

76%

8.5

94%

90%

87%

85%

83%

81%

79%

78%

77%

76%

92%

88%

86%

84%

82%

79%

78%

77%

76%

75%

90%

86%

84%

82%

79%

78%

77%

76%

75%

88%

84%

82%

79%

78%

77%

76%

75%

Deadlift

Lift

Reps

RPE

10

10

100%

96%

92%

88%

84%

80%

76%

71%

69%

67%

9.5

98%

94%

90%

86%

82%

78%

74%

70%

68%

66%

96%

92%

88%

84%

80%

76%

71%

69%

67%

65%

8.5

94%

90%

86%

82%

78%

74%

70%

68%

66%

64%

92%

88%

84%

80%

76%

71%

69%

67%

65%

63%

90%

84%

80%

76%

71%

69%

67%

65%

63%

88%

80%

76%

71%

69%

67%

65%

63%

RM

% of 1RM

550

505

415

92%

75%

Bench Press 425

Deadlift
720

375
635

335
510

88%

79%

88%

71%

89%

75%

Squat

Average

Standard
11

Reps

12

RPE

10

69%

67%

10

100%

95%

90%

85%

80%

77%

74%

71%

69%

66%

68%

9.5

98%

93%

88%

83%

79%

76%

73%

70%

67%

65%

67%

95%

90%

85%

80%

77%

74%

71%

69%

66%

64%

8.5

93%

88%

83%

79%

76%

73%

70%

67%

65%

63%

90%

85%

80%

77%

74%

71%

69%

66%

64%

62%

85%

80%

77%

74%

71%

69%

66%

64%

62%

80%

77%

74%

71%

69%

66%

64%

62%

Average

Reps

11

12

RPE

10

76%

75%

10

100%

96%

92%

89%

87%

85%

83%

75%

74%

73%

76%

9.5

98%

94%

91%

88%

86%

84%

79%

75%

74%

73%

75%

96%

92%

89%

87%

85%

83%

75%

74%

73%

72%

8.5

94%

91%

88%

86%

84%

79%

75%

74%

73%

72%

92%

89%

87%

85%

83%

75%

74%

73%

72%

71%

91%

87%

85%

83%

75%

74%

73%

72%

71%

89%

85%

83%

75%

74%

73%

72%

71%

11

12

65%

63%

64%

63%

11

12

64%

62%

63%

62%

11

12

72%

71%

72%

71%