Athlete Best Youtube Subscriber Age Meet Date/Cycle End 9/1/2018 Type in date exactly 12 weeks from day 1

Location Sub-Maxville Goal Powerlifting Weeks Out -64.7 Days Out -453

INSTRUCTIONS ESTIMATED 1 REP MAX

Type your 1 rep-max (RM) in the shaded boxes in the table on the right in pounds LOAD-LB REPS 1RM-LB
(unfortunately due to a glitch when I upload to drop box only a 1rm will work here). SQUAT 100 1 100
The days of the week you are to train are set. The schedule must go in the order of the
BENCH PRESS 100 1 100
days listed. You can start any day you'd like if the days off are kept in the same order.
DEADLIFT 100 1 100

FREQUENTLY ASKED QUESTIONS

Q What does RPE mean?

Rate of Perceieved Exertion. RPE refers to a judgement of how many reps are "left in the tank." of a given set. The scale is written to the left of what each RPE stands for. If your
program says "3 sets of 10, 2 RIR," select a weight that you could do for 12 reps to failure, but complete 10 reps (therefore leaving 2 in the tank). The easiest way to determine
A your RIR is to work up in sets of however many reps you are to do. For instance, if your program calls for 3 sets of 8 @ 2 RIR, warm up with lighter weights in sets of 8.
Continue adding weight in sets of 8 until you feel the weight is heavy enough that you would only have 2 reps left in you at the end of the set. That set will count as your first
working set (set 1 of 3, in this example). Finish your sets with that weight, or decrease the load if necessary.

Q What do the acronyms mean?

SS: Superset. One set consists of both exercises completed back-to-back without rest. Rest before starting the next set (of exercises completed back-to-back without rest).
A
AMRAP: As many reps as possible. Complete as many reps as you possibly can for the prescribed set.
AMWAP: As much weight as possible. Use the heaviest weight you can for the prescribed set.

Q What do I write in the workout rating section?

A Rate your workout a 1, 2 or 3, for a good, moderate or bad workout.

Q What is tempo?
A
Tempo refers to the speed at which you preform the exercise. Each number represents a time interval in seconds. The first number listed is the amount of seconds you'd
perform the first phase of the lift, the second number is the amount of seconds pausing between the two phases and the third number is the amount of seconds doing the
second phase of the lift. For instance if you see a "3,1,2" tempo on a squat this means 3 seconds going down, 1 second paused in the hole and 2 seconds going up. If it were a
deadlift the time would be 3 seconds going up, 1 seconds hold at the top and 2 seconds going down.

Q What does the minus percentage (i.e -5%) under the "load" tab in the program mean?
This means to subtract wahtever percentage is written from the load you worked up to on the set before. So if you worked up to 100 lbs and the next set says "-5%" this
A
means subtract 5% from 100 and do that weight (in this example it would be 95 lbs)

RPE SCALE
RPE Definition
10 Concentric Failure
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
8 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure
 Change date of first day to whatever day you start the program on
WEEK 1 WEEK 2 WEEK 3 WEEK 4
June 09 June 16 June 23 June 30
EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Squat 1 5 6 Comp Squat 1 5 7 Comp Squat 1 5 8 Comp Squat 1 5 9
3 5 72.5lbs 3 5 75lbs 3 5 75lbs 3 5 77.5lbs
1 AMRAP same 1 AMRAP same 1 AMRAP same 1 AMRAP same
Comp Bench Press 2 5 5,6 Comp Bench Press 2 5 6,7 Comp Bench Press 2 5 7,8 Comp Bench Press 2 5 8,9
3 5 72.5lbs 3 5 75lbs 3 5 75lbs 3 5 77.5lbs
1 AMRAP same 1 AMRAP same 1 AMRAP same 1 AMRAP same
OHP 3 6 6 OHP 3 6 6 OHP 3 6 7 OHP 3 6 7
Bulgarian Split Squat 3 8 6 Bulgarian Split Squat 3 8 6 Bulgarian Split Squat 3 8 7 Bulgarian Split Squat 3 8 7
Abs of Choice 3 Abs of Choice 3 Abs of Choice 3 Abs of Choice 3

June 10 June 17 June 24 July 01

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Beltless Deadlift 1 3 6 Beltless Deadlift 1 3 7 Beltless Deadlift 1 3 6 Beltless Deadlift 1 3 8
3 4 72.5lbs 3 4 75lbs 3 4 75lbs 3 4 77.5lbs
DB RDL or Hip Thrust 3 10 6 DB RDL or Hip Thrust 3 10 6 DB RDL or Hip Thrust 3 10 7 DB RDL or Hip Thrust 3 10 7
Horizontal Row of Choice 4 12 6 Horizontal Row of Choice 4 12 6 Horizontal Row of Choice 4 12 6 Horizontal Row of Choice 4 12 6
Vertical Row of Choice 4 12 7 Vertical Row of Choice 4 12 7 Vertical Row of Choice 4 12 7 Vertical Row of Choice 4 12 7
Curl of Choice 3 15 8 Curl of Choice 3 15 8 Curl of Choice 3 15 8 Curl of Choice 3 15 8

June 12 June 19 June 26 July 03

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Pause Squat 1 7 6 Pause Squat 1 7 7 Pause Squat 1 7 8 Pause Squat 1 7 9
3 7 -5% 3 7 -7% 3 7 -9% 3 7 -11%
T-shirt Pause Bench Press 1 6 6 T-shirt Pause Bench Press 1 6 7 T-shirt Pause Bench Press 1 6 8 T-shirt Pause Bench Press 1 6 9
4 6 67.5lbs 4 6 70lbs 4 6 72.5lbs 4 6 75lbs
DB Bench Press 3 8 6 DB Bench Press 3 8 6 DB Bench Press 3 8 7 DB Bench Press 3 8 7
Goblet KB Front Squat (dumbbell ok but kb preferred)3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8

June 13 June 20 June 27 July 04

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Sumo Deadlift or RDL Sumo Deadlift or RDL Sumo Deadlift or RDL Sumo Deadlift or RDL
If You Choose Sumo 3 8,7,6 5 If You Choose Sumo 3 8,7,6 6 If You Choose Sumo 3 8,7,6 6 If You Choose Sumo 3 8,7,6 7
If You Choose RDL 3 8 6 If You Choose RDL 3 8 6 If You Choose RDL 3 8 7 If You Choose RDL 3 8 7
Horizontal Row of Choice 3 15 7 Horizontal Row of Choice 3 15 7 Horizontal Row of Choice 3 15 7 Horizontal Row of Choice 3 15 7
Vertical Row of Choice 3 15 7 Vertical Row of Choice 3 15 7 Vertical Row of Choice 3 15 7 Vertical Row of Choice 3 15 7
Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters

June 14 June 21 June 28 July 05

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads)
Comp Squat 5 3 75lbs Comp Squat 5 3 77.5lbs Comp Squat 5 3 80lbs Comp Squat 5 3 82.5lbs
Comp Bench Press 4 8 65lbs Comp Bench Press 4 8 65lbs Comp Bench Press 4 8 67.5lbs Comp Bench Press 4 8 70lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 1 WEEK 2 WEEK 3 WEEK 4
July 07 July 14 July 21 July 28
EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Squat 2 3 5,6 Comp Squat 2 3 6,7 Comp Squat 2 3 7,8 Comp Squat 2 3 8,9
3 4 75lbs 3 4 75lbs 3 4 77.5lbs 3 4 80lbs
Comp Bench Press 2 3 5,6 Comp Bench Press 2 3 6,7 Comp Bench Press 2 3 7,8 Comp Bench Press 2 3 8,9
4 4 75lbs 4 4 75lbs 4 4 77.5lbs 4 4 80lbs
OHP 3 5 6 OHP 3 5 6 OHP 3 5 7 OHP 3 5 7
Bulgarian Split Squat 3 7 6 Bulgarian Split Squat 3 7 6 Bulgarian Split Squat 3 7 7 Bulgarian Split Squat 3 7 7
Abs of Choice 3 Abs of Choice 3 Abs of Choice 3 Abs of Choice 3

July 08 July 15 July 22 July 29

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Deadlift 1 2 6 Comp Deadlift 1 2 7 Comp Deadlift 1 2 6 Comp Deadlift 1 2 8
3 3 75lbs 3 3 75lbs 3 3 77.5lbs 3 3 80lbs
DB RDL or Hip Thrust 3 9 6 DB RDL or Hip Thrust 3 9 6 DB RDL or Hip Thrust 3 9 7 DB RDL or Hip Thrust 3 9 7
Horizontal Row of Choice 4 10 6 Horizontal Row of Choice 4 10 6 Horizontal Row of Choice 4 10 6 Horizontal Row of Choice 4 10 6
Vertical Row of Choice 4 10 7 Vertical Row of Choice 4 10 7 Vertical Row of Choice 4 10 7 Vertical Row of Choice 4 10 7
Curl of Choice 3 15 8 Curl of Choice 3 15 8 Curl of Choice 3 15 8 Curl of Choice 3 15 8

July 10 July 17 July 24 July 31

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Squat 1 5 6 Comp Squat 1 5 7 Comp Squat 1 5 8 Comp Squat 1 5 9
3 6 67.5lbs 3 6 70lbs 3 6 72.5lbs 3 6 75lbs
T-shirt Pause Bench Press 2 5 5,6 T-shirt Pause Bench Press 2 5 6,7 T-shirt Pause Bench Press 2 5 7,8 T-shirt Pause Bench Press 2 5 8,9
4 5 70lbs 4 5 72.5lbs 4 5 75lbs 4 5 75lbs
DB Bench Press 3 7 6 DB Bench Press 3 7 6 DB Bench Press 3 7 7 DB Bench Press 3 7 7
Goblet KB Front Squat (dumbbell ok but kb preferred)3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8

July 11 July 18 July 25 August 01

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Deadlift 5 2 75lbs Comp Deadlift 5 2 77.5lbs Comp Deadlift 5 2 80lbs Comp Deadlift 5 2 82.5lbs
Horizontal Row of Choice 3 13 7 Horizontal Row of Choice 3 13 7 Horizontal Row of Choice 3 13 7 Horizontal Row of Choice 3 13 7
Vertical Row of Choice 3 13 7 Vertical Row of Choice 3 13 7 Vertical Row of Choice 3 13 7 Vertical Row of Choice 3 13 7
Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters

July 12 July 19 July 26 August 02

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads)
Comp Squat 5 2 77.5lbs Comp Squat 5 2 80lbs Comp Squat 5 2 82.5lbs Comp Squat 5 2 85lbs
Comp Bench Press 4 7 65lbs Comp Bench Press 4 7 67.5lbs Comp Bench Press 4 7 70lbs Comp Bench Press 4 7 72.5lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 1 WEEK 2 WEEK 3 WEEK 4
August 04 August 11 August 18 August 25
EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Squat 2 1 5,6 Comp Squat 2 1 6,7 Comp Squat 2 1 7,8 Comp Squat 2 1 8,9
3 3 75lbs 3 3 77.5lbs 3 3 80lbs 3 3 82.5lbs
Comp Bench Press 2 1 5,6 Comp Bench Press 2 1 6,7 Comp Bench Press 2 1 7,8 Comp Bench Press 2 1 8,9
3 3 75lbs 3 3 77.5lbs 3 3 80lbs 3 3 82.5lbs
OHP 3 4 6 OHP 3 4 6 OHP 3 4 7 OHP 3 4 7
Bulgarian Split Squat 3 6 6 Bulgarian Split Squat 3 6 6 Bulgarian Split Squat 3 6 7 Bulgarian Split Squat 3 6 7
Abs of Choice 3 Abs of Choice 3 Abs of Choice 3 Abs of Choice 3

August 05 August 12 August 19 August 26

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Deadlift 1 1 6 Comp Deadlift 1 1 7 Comp Deadlift 1 1 6 Comp Deadlift 1 1 9
3 2 75lbs 3 2 77.5lbs 3 2 80lbs 3 2 82.5lbs
DB RDL or Hip Thrust 3 8 6 DB RDL or Hip Thrust 3 8 6 DB RDL or Hip Thrust 3 8 7 DB RDL or Hip Thrust 3 8 7
Horizontal Row of Choice 4 8 6 Horizontal Row of Choice 4 8 6 Horizontal Row of Choice 4 8 6 Horizontal Row of Choice 4 8 6
Vertical Row of Choice 4 8 7 Vertical Row of Choice 4 8 7 Vertical Row of Choice 4 8 7 Vertical Row of Choice 4 8 7
Curl of Choice 3 15 8 Curl of Choice 3 15 8 Curl of Choice 3 15 8 Curl of Choice 3 15 8

August 07 August 14 August 21 August 28

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Squat 1 3 6 Comp Squat 1 3 7 Comp Squat 1 3 8 Comp Squat 1 3 9
3 5 70lbs 3 5 72.5lbs 3 5 75lbs 3 5 75lbs
Comp Bench Press 2 4 5,6 Comp Bench Press 2 4 6,7 Comp Bench Press 2 4 7,8 Comp Bench Press 2 4 8,9
4 4 72.5lbs 4 4 75lbs 4 4 75lbs 4 4 77.5lbs
DB Bench Press 3 6 6 DB Bench Press 3 6 6 DB Bench Press 3 6 7 DB Bench Press 3 6 7
Goblet KB Front Squat (dumbbell ok but kb preferred)3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6 Goblet KB Front Squat (dumbbell ok but kb preferred)
3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8 Lateral Raise S.S. Tri Pushdown 3 15 8

August 08 August 15 August 22 August 29

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
Comp Deadlift 5 1 77.5lbs Comp Deadlift 5 1 80lbs Comp Deadlift 5 1 82.5lbs
Horizontal Row of Choice 3 11 7 Horizontal Row of Choice 3 11 7 Horizontal Row of Choice 3 11 7 Horizontal Row of Choice 3 11 7
Vertical Row of Choice 3 11 7 Vertical Row of Choice 3 11 7 Vertical Row of Choice 3 11 7 Vertical Row of Choice 3 11 7
Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters Leg Curl Myo Reps 1 15-20 3 clusters

August 09 August 16 August 23 August 30

EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING EXERCISE SETS REPS LOAD/RPE TOP SET RATING
10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads) 10 minute stationary bike warm up (burn quads)
Comp Squat 5 1 80lbs Comp Squat 5 1 82.5lbs Comp Squat 5 1 85lbs Comp Squat 3 1 85lbs
Comp Bench Press 4 6 67.5lbs Comp Bench Press 4 6 70lbs Comp Bench Press 4 6 72.5lbs Comp Bench Press 3 6 75lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 PRIME
INSTRUCTIONS MOBILITY
EXERCISE SETS REPS LINK
This is a section I utilize with my clients that I specify TO THEIR Hip Flexion/Rotation 1 or 2 30-45 seconds
https://drive.google.com/open?id=1jkjANdYYSnY6dBj2CckZrGmasc5fP42P
NEEDS. I do not know what mobility and stability work you guys
need however I chose some general movements that won't hurt. Banded Internal Rotation Stretch 1 or 2 30-45 seconds
https://drive.google.com/open?id=1EGOQyzlc5DzRDOG-uJtdTdtojhh4xfL_
Thoracic Extension Realease on Roller1 or 2 30-45 seconds
https://drive.google.com/open?id=1_wWjBbpzaqnaQFpXNJaIGWVBLWekL8uj
Shoulder Dislocations 1 or 2 10 https://drive.google.com/open?id=1hYPz9-Wu2J6dPUUypbrKfkoZrNO4v4Sy
Glute Release w. Lacrosse Ball 1 or 2 30-45 seconds
https://drive.google.com/open?id=13eMQxxtT_-77WlYi_ORbZcV3_RgdMnk4

STABILITY
EXERCISE SETS REPS LINK

ACTIVATION
EXERCISE SETS REPS LINK
Glute Activation Side Plank Clamshell 1 or 2 10 https://drive.google.com/open?id=1QFPG6p0oeSkvou6Ugu3b2K06mB64Rezf
Bird Dog 1 or 2 10 https://drive.google.com/open?id=1C0w0qxW9ygyh6QRApsd9-7W2CaYtL259
Floor Slides 1 or 2 10 https://drive.google.com/open?id=1zoVOKzaeAAIEgZ5_6UH-1agfREDXVKm4
 PRIME
REPORTING INSTRUCTIONS NUTRITIONAL RECOMMENDATIONS MICRONUTRIENT REQUIREMENTS CARDIO
Every morning upon waking and after using the restroom, weigh Fluid Intake 128 oz. Two servings of veggies or fruit daily.Days of week Steady State HIIT
yourself naked. Using a nutrition tracking app of your choice, Macronutrient Timing Protein every four hours; fats and carbs as desired One serving of leafy greens daily. Day 1:
record your daily weight and macronutrient intake. Once a week, Electrolytes: Sodium/Potassium 500-1000mg pre workout sodium/potassium. Don't Exceed 6000 of any daily. One serving of dairy daily Day2:
fill in this sheet with your daily morning weigh-ins and Fiber Intake 30-50g (exception for lactose intolerance) Day 3:
macronutrient intakes. Record your daily stress levels and hours
Pre-Workout Meal 15-30% carbs with protein, but flexible One serving of monounsaturated Day 4:
of sleep in the spaces provided in the table. If you did cardio,
Post-Workout Meal 15-30% carbs with protein, but flexible fats daily (avocado, nuts, fish, etc.) Day 5:
include the calories burned in the space provided. Weekly
averages will be calculated automatically (DO NOT CHANGE THE Day 6:
BLACK ROW). Measure your thigh, waist and arm circumferences Day 7:
once a week and record the data in the spaces provided. When
you're finished filling out this spreadsheet, please attach it to an RECOMMENDED SUPPLEMENTS (IN ORDER OF IMPORTANCE) MACRONUTRIENT TARGETS
email with a weekly report detailing any questions, thoughts or
Fish Oil (Ethyl Ester) 3-6g daily; must be included in daily fat intake DAY PROTEIN CARBS FAT CALORIES
concerns you may have. PLEASE TITLE THE EMAIL WITH YOUR
Creatine Monohydrate 5g on training days or have in pre workout Upper Days 0
NAME, FOLLOWED BY THE WEEK NUMBER (for example: Brendan
Tietz, week 3). Vitamin D3 2000-4000 IU daily with food Lower/Hybrid Days 0
Beta Alanine 5g any time prior to workout or have in pre workout 1 Day of Choice
Pre-Workout IPF Affiliate: PR Breaker | Non tested: Super Bio Freak on Heavy days 0
0

WEEK 1
DATE WEIGHT PROTEIN CARBS FATS CALORIES CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS
June 09 2 7
June 10 THIGH MIDDLE OF QUAD
June 11
June 12 WAIST BELLY BUTTON
June 13
June 14 ARM MIDDLE OF BICEP
June 15
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! 2 7

WEEK 2
DATE WEIGHT PROTEIN CARBS FATS CALORIES CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS
June 16
June 17 THIGH MIDDLE OF QUAD
June 18
June 19 WAIST BELLY BUTTON
June 20
June 21 ARM MIDDLE OF BICEP
June 22
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

WEEK 3
DATE WEIGHT PROTEIN CARBS FATS CALORIES CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS
June 23
June 24 THIGH MIDDLE OF QUAD
June 25
June 26 WAIST BELLY BUTTON
June 27
June 28 ARM MIDDLE OF BICEP
June 29
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

WEEK 4
DATE WEIGHT PROTEIN CARBS FATS CALORIES CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS
June 30
July 01 THIGH MIDDLE OF QUAD
July 02
July 03 WAIST BELLY BUTTON
July 04
July 05 ARM MIDDLE OF BICEP
July 06
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!