Week 1

Workout 1
Exercise Sets Reps % 1RM RPE
Squat 3 8 to 10 70.00% 8
Bench Press 3 8 to 10 70.00% 8
Deadlift 3 8 to 10 70.00% 8
Barbell Row 3 8 to 10 70.00% 8
Plank 3 AMAP N/A 8

Workout 2
Exercise Sets Reps % 1RM RPE
Squat 3 6 to 8 75.00% 7
Bench Press 3 6 to 8 75.00% 7
Deadlift 3 6 to 8 75.00% 7
Barbell Row 3 6 to 8 75.00% 7
Plank 3 AMAP N/A 7

Workout 3
Exercise Sets Reps % 1RM RPE
Squat 3 2 to 4 85.00% 8
Bench Press 3 2 to 4 85.00% 8
Deadlift 3 2 to 4 85.00% 8
Barbell Row 3 2 to 4 85.00% 8
Plank 3 AMAP N/A 8

Notes:
- Use the drop down boxes and choose from one of the following exercises (I reco
- Work within the rep range, when you get to the upper end add weight to the exe
- Optional to add an additional accessory day to work on weak points e.g. arms, m
- Optional to add additional isolation accessory work e.g. face pulls, recommende
- AMAP (as many/long as possible)
RPE Scale

The RPE scale is essentially a scale of 1-10 of how hard the exercise feels. It stand

10 - Absolute true max (avoided on almost all occasions)

9 - You have 1 rep left in the tank.
8 - You have 2 reps left in the tank.
7 - You have 3 reps left in the tank

Avoid failure when possible, only reaching it on higher rep isolation movements.

1RM Calculator
Weight Reps Est. 1RM
0.0

- enter the weight used and reps achieved to give you an estimated 1RM, DO NOT to

References:
RHEA, MATTHEW R.; PHILLIPS, WAYNE T.; BURKETT, LEE N.; STONE, WILLIAM J.; BALL, STEPHEN D.; ALVAR, BRENT
A Comparison of Linear and Daily Undulating Periodized Programs With Equated Volume and Intensity for Local Mu
Journal of Strength & Conditioning Research:
01/02/2003
 DUP Template with Autor

Week 2 We

Workout 1 Work
Exercise Sets Reps % 1RM RPE Exercise
Squat 3 8 to 10 70.00% 8 Squat
Bench Press 3 8 to 10 70.00% 8 Bench Press
Deadlift 3 8 to 10 70.00% 8 Deadlift
Barbell Row 3 8 to 10 70.00% 8 Barbell Row
Plank 3 AMAP N/A 8 Plank

Workout 2 Work
Exercise Sets Reps % 1RM RPE Exercise
Squat 3 6 to 8 75.00% 7 Squat
Bench Press 3 6 to 8 75.00% 7 Bench Press
Deadlift 3 6 to 8 75.00% 7 Deadlift
Barbell Row 3 6 to 8 75.00% 7 Barbell Row
Plank 3 AMAP N/A 7 Plank

Workout 3 Work
Exercise Sets Reps % 1RM RPE Exercise
Squat 3 2 to 4 85.00% 8 Squat
Bench Press 3 2 to 4 85.00% 8 Bench Press
Deadlift 3 2 to 4 85.00% 8 Deadlift
Barbell Row 3 2 to 4 85.00% 8 Barbell Row
Plank 3 AMAP N/A 8 Plank

owing exercises (I recommend only doing deadlifts 1 to 2 times per week)

d add weight to the exercise 1RM.
weak points e.g. arms, more pulling.
ace pulls, recommended these are done in a 8 - 15 rep range for the most part.
e exercise feels. It stands for Rate of Perceived Exertion and takes some getting used to, but is a great auto

isolation movements. Please work to form failure; the period at which you cannot complete a full rep wi

imated 1RM, DO NOT touch the formula in the Est. 1RM text box

ALL, STEPHEN D.; ALVAR, BRENT A.; THOMAS, AARON B.

olume and Intensity for Local Muscular Endurance.
ith Autoregulation

Week 3 Week 4

Workout 1 Workout 1
Sets Reps % 1RM RPE Exercise Sets
3 8 to 10 70.00% 9 Squat 2
3 8 to 10 70.00% 9 Bench Press 2
3 8 to 10 70.00% 9 Deadlift 2
3 8 to 10 70.00% 9 Barbell Row 2
3 AMAP N/A 9 Plank 2

Workout 2 Workout 2
Sets Reps % 1RM RPE Exercise Sets
3 6 to 8 75.00% 8 Squat 2
3 6 to 8 75.00% 8 Bench Press 2
3 6 to 8 75.00% 8 Deadlift 2
3 6 to 8 75.00% 8 Barbell Row 2
3 AMAP N/A 8 Plank 2

Workout 3 Workout 3
Sets Reps % 1RM RPE Exercise Sets
3 2 to 4 85.00% 9 Squat 2
3 2 to 4 85.00% 9 Bench Press 2
3 2 to 4 85.00% 9 Deadlift 2
3 2 to 4 85.00% 9 Barbell Row 2
3 AMAP N/A 9 Plank 2
ed to, but is a great autoregulatory tool.

t complete a full rep with good form.

 Week 4

Workout 1
Reps % 1RM RPE
5 70.00% 5
5 70.00% 5
5 70.00% 5
5 70.00% 5
AMAP N/A 5

Workout 2
Reps % 1RM RPE
4 75.00% 5
4 75.00% 5
4 75.00% 5
4 75.00% 5
AMAP N/A 5

Workout 3
Reps % 1RM RPE
2 75.00% 5
2 75.00% 5
2 75.00% 5
2 75.00% 5
AMAP N/A 5