Вы находитесь на странице: 1из 38

16 WK Powerbuilding P

Fill in the RED CELLS and


proceed to the Macro
Calculator Tab.

ENTER MAXES HERE


SQUAT 365
BENCH 290
DEADLIFT 500
WEIGHT TYPE LBS
lding Program
LBS
KG
HYPERTROPHY
CALCULATOR
Enter All Red Boxes To Get Your Numbers!
Gender Male
Weight (lb) 170
Height (inches) 65
Age 27

Your BMR 1675

This is the amount of calories you would need


to consume if you were completely inactive.

Your Starting Calories 2848


Protein (grams) 170
Carbs (grams) 369
Fat (grams) 77

Reduced Calories 2681


Protein (grams) 170
Carbs (grams) 327
Fat (grams) 77

Increased Calories 2982


Protein (grams) 170
Carbs (grams) 402
Fat (grams) 77

Increased Calories ++ 3128


Protein (grams) 170
Carbs (grams) 439
Fat (grams) 77

Increased Calories +++ 3306


Protein (grams) 170
Carbs (grams) 483
Fat (grams) 77
Male

Female
SQUAT 365
BENCH 290
DEADLIFT 500
WEIGHT LBS

WEEK 1: Foundation 1
Movement Sets Reps %1RM RPE
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
DAY 1

Superset x2 - - - -
Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE


DAY 2

DL Deficit Deadlift 3 10 55% -


SQ Squat 3 10 60% -
BN Bench 3 10 60% -
DL Stiff Leg Deadlift 3 10 40% -

Movement Sets Reps %1RM RPE


Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE


DAY 4

SQ Squat 3 5 70% -
BN Close Grip Bench 3 5 70% -
BN Incline Bench 3 5 - 8
BN Overhead Press 3 5 70% -

Movement Sets Reps %1RM RPE


Superset x2 - - - -
DAY 5
Barbell Rows 2 15 - 8

DAY 5
Rope Tricep Pushdown 2 15 - 8
Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE


SQ Squat 3 7 55% -
DAY 6

SQ Pause Squat 3 7 50% -


BN Bench 3 7 55% -
DL Deadlifts 5 3 65% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -
WEEK 2 WEEK 3
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
- - - - - - -
45 2 12 - 8 ? 2 12 -
135 2 12 - 8 ? 2 12 -
DAY 1

DAY 1
- - - - - - -
90 2 12 - 8 ? 2 12 -
45 2 12 - 8 ? 2 12 -
15 2 12 - 8 ? 2 12 -
- - - - - - -
25 2 12 - 8 ? 2 12 -
25 2 12 - 8 ? 2 12 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 2

DAY 2
275 3 10 57.5% - 290 3 10 60%
220 3 10 62.5% - 230 3 10 65%
175 3 10 62.5% - 180 3 10 65%
200 3 10 42.5% - 215 3 10 45%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
? 2 8 - 8 ? 2 8 -
DAY 3

DAY 3

? 2 8 - 8 ? 2 8 -
- - - - - - -
? 2 8 - 8 ? 2 8 -
? 2 8 - 8 ? 2 8 -
? 2 8 - 8 ? 2 8 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 4

DAY 4

255 3 5 72.5% - 265 3 5 75%


205 3 5 72.5% - 210 3 5 75%
? 3 5 - 8 ? 3 5 -
205 3 5 72.5% - 210 3 5 75%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
DAY 5

DAY 5
? 2 15 - 8 ? 2 15 -

DAY 5

DAY 5
? 2 15 - 8 ? 2 15 -
- - - - - - -
? 2 15 - 8 ? 2 15 -
? 2 15 - 8 ? 2 15 -
? 2 15 - 8 ? 2 15 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


200 3 7 57.5% - 210 3 7 60%
DAY 6

DAY 6
185 3 7 52.5% - 190 3 7 55%
160 3 7 52.5% - 150 3 7 55%
325 5 3 67.5% - 340 5 3 70%
? 3 7 - 10 ? 3 7 -
3 45 sec - - 3 45 sec -
EEK 3 WEEK 4
RPE LOAD Sets Reps %1RM RPE LOAD
- - - - -
8 ? 2 12 - 8 ?
8 ? 2 12 - 8 ?
DAY 1

- - - - -
8 ? 2 12 - 8 ?
8 ? 2 12 - 8 ?
8 ? 2 12 - 8 ?
- - - - -
8 ? 2 12 - 8 ?
8 ? 2 12 - 8 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 2

- 300 3 10 62.5% - 315


- 235 3 10 67.5% - 245
- 190 3 10 67.5% - 195
- 225 3 10 47.5% - 240

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
8 ? 2 8 - 8 ?
DAY 3

8 ? 2 8 - 8 ?
- - - - -
8 ? 2 8 - 8 ?
8 ? 2 8 - 8 ?
8 ? 2 8 - 8 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 4

- 275 3 5 77.5% - 285


- 220 3 5 77.5% - 225
8 ? 3 5 - 8 ?
- 220 3 5 77.5% - 225

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
DAY 5
8 ? 2 15 - 8 ?

DAY 5
8 ? 2 15 - 8 ?
- - - - -
8 ? 2 15 - 8 ?
8 ? 2 15 - 8 ?
8 ? 2 15 - 8 ?

RPE LOAD Sets Reps %1RM RPE LOAD


- 220 3 7 62.5% - 230
DAY 6
- 200 3 7 57.5% - 210
- 160 3 7 57.5% - 165
- 350 5 3 72.5% - 365
10 ? 3 7-10 - 8 ?
- 3 45 sec - -
LBS
KG
SQUAT 365
BENCH 290
DEADLIFT 500
WEIGHT LBS

WEEK 5: Foundation 2
Movement Sets Reps %1RM RPE
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY 1

French Press 4 15 - 8
DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE


DAY 2

DL Pause Deadlift 3 8 55% -


SQ Squat 3 8 65% -
BN Bench 3 8 65% -
DL Stiff Leg Deadlift 3 8 45% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Wide Grip Pulldown 4 10 - 9
JM Press 4 10 - 9
DAY 3

Superset x4 - - - -
Barbell Row 4 10 - 9
One Arm Cable Tricep Pushdown 4 10 - 9
Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE


DAY 4

SQ Squat 3 4 72.5% -
DAY 4
BN Close Grip Bench 3 4 72.5% -
BN Incline Bench 3 5-8 - 8
BN Overhead Press 3 4 72.5% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
DAY 5

Superset x4 - - - -
Pullup (Use assistance if needed) 4 12 - 9
Incline DB Tricep Extension 4 12 - 9
DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE


SQ Squat 3 5 65% -
DAY 6

SQ Pause Squat 3 5 55% -


BN Bench 3 5 65% -
DL Deadlifts 5 2 65% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
WEEK 6 WEEK 7
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
- - - - - - -
? 4 15 - 8 ? 4 15 -
? 4 15 - 8 ? 4 15 -
- - - - - - -
? 4 15 - 8 ? 4 15 -
DAY 1

DAY 1
? 4 15 - 8 ? 4 15 -
? 4 15 - 8 ? 4 15 -
- - - - - - -
? 4 15 - 9 ? 4 15 -
? 4 15 - 9 ? 4 15 -
- - - - - - -
? 4 15 - 9 ? 4 15 -
? 4 15 - 9 ? 4 15 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 2

DAY 2

275 3 8 57.5% - 290 3 8 60%


235 3 8 67.5% - 245 3 8 70%
190 3 8 67.5% - 195 3 8 70%
225 3 8 47.5% - 240 3 8 50%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
? 4 10 - 8 ? 4 10 -
? 4 10 - 8 ? 4 10 -
DAY 3

DAY 3

- - - - - - -
? 4 10 - 8 ? 4 10 -
? 4 10 - 9 ? 4 10 -
? 4 10 - 9 ? 4 10 -
- - - - - - -
? 4 10 - 9 ? 4 10 -
? 4 10 - 9 ? 4 10 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 4

DAY 4

265 3 4 75% - 275 3 4 77.5%


DAY 4

DAY 4
210 3 4 75% - 220 3 4 77.5%
? 3 5-8 - 8 ? 3 5-8 -
210 3 4 75% - 220 3 4 77.5%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
? 4 12 - 9 ? 4 12 -
? 4 12 - 9 ? 4 12 -
DAY 5

DAY 5
- - - - - - -
? 4 12 - 9 ? 4 12 -
? 4 12 - 9 ? 4 12 -
? 4 12 - 9 ? 4 12 -
- - - - - - -
? 4 10-15 - 9 ? 4 10-15 -
? 4 12 - 10 ? 4 12 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


235 3 5 67.5% - 245 3 5 70%
DAY 6

DAY 6
200 3 5 57.5% - 210 3 5 60%
190 3 5 67.5% - 195 3 5 70%
325 5 2 67.5% - 340 5 2 70%
? 3 7-10 - 9 ? 3 7-10 -
3 45 sec - - 3 45 sec -
EEK 7 WEEK 8
RPE LOAD Sets Reps %1RM RPE LOAD
- - - - -
8 ? 4 15 - 8 ?
8 ? 4 15 - 8 ?
- - - - -
8 ? 4 15 - 8 ?
DAY 1

8 ? 4 15 - 8 ?
8 ? 4 15 - 8 ?
- - - - -
9 ? 4 15 - 9 ?
9 ? 4 15 - 9 ?
- - - - -
9 ? 4 15 - 9 ?
9 ? 4 15 - 9 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 2

- 300 3 8 62.6% - 315


- 255 3 8 72.5% - 265
- 205 3 8 72.5% - 210
- 250 3 8 52.5% - 265

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
8 ? 4 10 - 8 ?
8 ? 4 10 - 8 ?
DAY 3

- - - - -
8 ? 4 10 - 8 ?
9 ? 4 10 - 9 ?
9 ? 4 10 - 9 ?
- - - - -
9 ? 4 10 - 9 ?
9 ? 4 10 - 9 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 4

- 285 3 4 80% - 290


DAY 4
- 225 3 4 80% - 230
8 ? 3 5-8 - 8 ?
- 225 3 4 80% - 230

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
9 ? 4 12 - 9 ?
9 ? DAY 5 4 12 - 9 ?
- - - - -
9 ? 4 12 - 9 ?
9 ? 4 12 - 9 ?
9 ? 4 12 - 9 ?
- - - - -
9 ? 4 10-15 - 9 ?
10 ? 4 12 - 10 ?

RPE LOAD Sets Reps %1RM RPE LOAD


- 255 3 5 72.5% - 265
DAY 6

- 220 3 5 62.5% - 230


- 205 3 5 72.5% - 210
- 350 5 2 72.5% - 365
9 ? 3 7-10 - 9 ?
- 3 45 sec - -
LBS
KG
SQUAT 365
BENCH 290
DEADLIFT 500
WEIGHT LBS

WEEK 9: Deload
Movement Sets Reps %1RM RPE
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE


DAY 2

DL Deadlift 3 5 65% -
SQ Squat 3 5 65% -
BN Bench 3 5 65% -
DL Stiff Leg Deadlift 3 5-8 45% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
DAY 3

Superset x4 - - - -
Chest Supported Row 4 8 - 8
One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 8
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE


DAY 4

SQ Squat 5 2 80% -
DAY 4
BN Close Grip Bench 5 2 80% -
BN Incline Bench 3 5-8 - 8
BN Overhead Press 5 2 80% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
DAY 5

Superset x4 - - - -
Chin Up (Use assistance if needed) 4 15 - 8
Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE


SQ Squat 3 4 70% -
DAY 6

SQ Pause Squat 3 4 70% -


BN Bench 3 4 70% -
DL Deadlifts 5 2 80% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
Movement Sets Reps %1RM RPE
DAY 2

Deadlift 2 5 73% -
Squat 2 5 73% -
Bench 2 5 73% -
Stiff Leg Deadlift 3 5-8 50% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
DAY 3

Superset x4 - - - -
Chest Supported Row 4 8 - 8
One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10
Movement Sets Reps %1RM RPE

DAY 4
Squat 5 2 87.5% -
Bench 5 2 87.5% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 87.5% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
DAY 5

Superset x4 - - - -
Chin Up (Use assistance if needed) 4 15 - 8
Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE


Squat 3 4 78% -
DAY 6

Pause Squat 3 4 78% -


Bench 3 4 78% -
Deadlifts 5 2 87.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
WEEK 10: Strength WEEK 11
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
- - - - - - -
? 4 12 - 8 ? 4 12 -
? 4 12 - 8 ? 4 12 -
- - - - - - -
? 4 12 - 8 ? 4 12 -
DAY 1

DAY 1
? 4 12 - 8 ? 4 12 -
? 4 12 - 8 ? 4 12 -
- - - - - - -
? 4 12 - 8 ? 4 12 -
? 4 12 - 8 ? 4 12 -
- - - - - - -
? 4 12 - 8 ? 4 12 -
? 4 12 - 8 ? 4 12 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 2

DAY 2

325 4 5 67.5% - 340 5 5 70%


235 4 5 67.5% - 245 5 5 70%
190 4 5 67.5% - 195 5 5 70%
225 3 5-8 47.5% - 240 3 5-8 50%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
? 4 8 - 8 ? 4 8 -
? 4 8 - 8 ? 4 8 -
DAY 3

DAY 3

- - - - - - -
? 4 8 - 8 ? 4 8 -
? 4 8 - 8 ? 4 8 -
? 4 8 - 8 ? 4 8 -
- - - - - - -
? 4 8 - 8 ? 4 8 -
? 4 8 - 10 ? 4 8 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 4

DAY 4

290 5 2 82.5% - 300 5 2 85%


DAY 4

DAY 4
230 5 2 82.5% - 240 5 2 85%
? 3 5-8 - 8 ? 3 5-8 -
230 5 2 82.5% - 240 5 2 85%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
? 4 15 - 8 ? 4 15 -
? 4 15 - 8 ? 4 15 -
DAY 5

DAY 5
- - - - - - -
? 4 15 - 8 ? 4 15 -
? 4 15 - 9 ? 4 15 -
? 4 15 - 9 ? 4 15 -
- - - - - - -
? 4 15 - 9 ? 4 15 -
? 4 15 - 10 ? 4 15 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


255 4 4 72.5% - 265 5 4 75%
DAY 6

DAY 6
255 4 4 72.5% - 265 5 4 75%
205 4 4 72.5% - 210 5 4 75%
400 5 2 82.5% - 410 5 2 85%
? 3 7-10 - 8 ? 3 7-10 -
3 45 sec - - 3 45 sec -
EEK 11 WEEK 12: Strength Peak
RPE LOAD Sets Reps %1RM RPE LOAD
- - - - -
8 ? 4 12 - 8 ?
8 ? 4 12 - 8 ?
- - - - -
8 ? 4 12 - 8 ?
DAY 1

8 ? 4 12 - 8 ?
8 ? 4 12 - 8 ?
- - - - -
8 ? 4 12 - 8 ?
8 ? 4 12 - 8 ?
- - - - -
9 ? 4 12 - 9 ?
9 ? 4 12 - 9 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 2

- 350 2 5 72.5% - 365


- 255 2 5 72.5% - 265
- 205 2 5 72.5% - 210
- 250 3 5-8 50.0% - 250

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
8 ? 4 8 - 8 ?
8 ? 4 8 - 8 ?
DAY 3

- - - - -
8 ? 4 8 - 8 ?
8 ? 4 8 - 8 ?
8 ? 4 8 - 8 ?
- - - - -
9 ? 4 8 - 9 ?
10 ? 4 8 - 10 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 4

- 310 5 2 87.5% - 320


DAY 4
- 245 5 2 87.5% - 255
8 ? 3 5-8 - 8 ?
- 245 5 2 87.5% - 255

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
8 ? 4 15 - 8 ?
8 ? DAY 5 4 15 - 8 ?
- - - - -
8 ? 4 15 - 8 ?
9 ? 4 15 - 9 ?
9 ? 4 15 - 9 ?
- - - - -
9 ? 4 15 - 9 ?
10 ? 4 15 - 10 ?

RPE LOAD Sets Reps %1RM RPE LOAD


- 275 3 4 77.5% - 285
DAY 6

- 275 3 4 77.5% - 285


- 220 3 4 77.5% - 225
- 425 5 2 87.5% - 440
8 ? 3 7-10 - 8 ?
- 3 45 sec - -
LBS
KG
SQUAT 365
BENCH 290
DEADLIFT 500
WEIGHT LBS

WEEK 13: Foundation 3


Movement Sets Reps %1RM RPE
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE


DAY 2

DL Pause Deadlift 3 10 55% -


SQ Squat 3 10 65% -
BN Bench 3 10 65% -
DL Stiff Leg Deadlift 3 10 45% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
DAY 3

Superset x4 - - - -
Chest Supported Row 4 8 - 8
One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE


DAY 4

SQ Squat 3 6 72.5% -
DAY 4
BN Bench 3 6 72.5% -
BN Incline Bench 3 5-8 - 8
BN Overhead Press 3 6 72.5% -

Movement Sets Reps %1RM RPE


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
DAY 5

Superset x4 - - - -
Chin Up (Use assistance if needed) 4 15 - 8
Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE


SQ Squat 3 8 65% -
DAY 6

SQ Pause Squat 3 8 55% -


BN Bench 3 8 65% -
DL Deadlifts 5 3 65% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
3 WEEK 14 WEEK 15
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
- - - - - - -
? 4 12 - 8 ? 4 12 -
? 4 12 - 8 ? 4 12 -
- - - - - - -
? 4 12 - 8 ? 4 12 -
DAY 1

DAY 1
? 4 12 - 8 ? 4 12 -
? 4 12 - 8 ? 4 12 -
- - - - - - -
? 4 12 - 8 ? 4 12 -
? 4 12 - 9 ? 4 12 -
- - - - - - -
? 4 12 - 9 ? 4 12 -
? 4 12 - 9 ? 4 12 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 2

DAY 2

275 3 10 57.5% - 290 3 10 60%


235 3 10 67.5% - 245 3 10 70%
190 3 10 67.5% - 195 3 10 70%
225 3 10 47.5% - 240 3 10 50%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
? 4 8 - 8 ? 4 8 -
? 4 8 - 8 ? 4 8 -
DAY 3

DAY 3

- - - - - - -
? 4 8 - 9 ? 4 8 -
? 4 8 - 9 ? 4 8 -
? 4 8 - 9 ? 4 8 -
- - - - - - -
? 4 8 - 9 ? 4 8 -
? 4 8 - 10 ? 4 8 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 4

DAY 4

265 3 6 75% - 275 3 6 77.5%


DAY 4

DAY 4
210 3 6 75% - 220 3 6 77.5%
? 3 5-8 - 8 ? 3 5-8 -
210 3 6 75% - 220 3 6 77.5%

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


- - - - - - -
? 4 15 - 8 ? 4 15 -
? 4 15 - 8 ? 4 15 -
DAY 5

DAY 5
- - - - - - -
? 4 15 - 8 ? 4 15 -
? 4 15 - 9 ? 4 15 -
? 4 15 - 9 ? 4 15 -
- - - - - - -
? 4 15 - 9 ? 4 15 -
? 4 15 - 10 ? 4 15 -

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


235 3 8 67.5% - 245 3 8 70%
DAY 6

DAY 6
200 3 8 57.5% - 210 3 8 60%
190 3 8 67.5% - 195 3 8 70%
325 5 3 67.5% - 340 5 3 70%
? 3 7-10 - 8 ? 3 7-10 -
3 45 sec - - 3 45 sec -
EEK 15 WEEK 16
RPE LOAD Sets Reps %1RM RPE LOAD
- - - - -
8 ? 4 12 - 9 ?
8 ? 4 12 - 9 ?
- - - - -
8 ? 4 12 - 9 ?
DAY 1

8 ? 4 12 - 9 ?
8 ? 4 12 - 9 ?
- - - - -
8 ? 4 12 - 9 ?
9 ? 4 12 - 9 ?
- - - - -
9 ? 4 12 - 9 ?
9 ? 4 12 - 9 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 2

- 300 4 10 60% - 300


- 255 4 10 70% - 255
- 205 4 10 70% - 205
- 250 4 10 50% - 250

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
8 ? 4 8 - 9 ?
8 ? 4 8 - 9 ?
DAY 3

- - - - -
9 ? 4 8 - 9 ?
9 ? 4 8 - 9 ?
9 ? 4 8 - 9 ?
- - - - -
9 ? 4 8 - 9 ?
10 ? 4 8 - 10 ?

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 4

- 285 4 6 77.5% - 285


DAY 4
- 225 4 6 77.5% - 225
8 ? 4 5-8 - 9 ?
- 225 4 6 77.5% - 225

RPE LOAD Sets Reps %1RM RPE LOAD


- - - - -
8 ? 4 15 - 9 ?
8 ? DAY 5 4 15 - 9 ?
- - - - -
8 ? 4 15 - 9 ?
9 ? 4 15 - 9 ?
9 ? 4 15 - 9 ?
- - - - -
9 ? 4 15 - 9 ?
10 ? 4 15 - 10 ?

RPE LOAD Sets Reps %1RM RPE LOAD


- 255 4 8 70% - 255
DAY 6

- 220 4 8 60% - 220


- 205 4 8 70% - 205
- 350 5 3 73% - 365
8 ? 3 7-10 - 9 ?
- 3 45 sec - -
LBS
KG