16 WEEK POWERBUILDING PROGRA

Fill in the RED CELLS and

proceed to the Macro Calculator
Tab.

ENTER MAXES HERE

SQUAT 300.0
BENCH 400.0
DEADLIFT 500.0
OVERHEAD PRESS (OHP) 200.0
CLOSE GRIP (CG) BENCH Optional
WEIGHT TYPE LBS

HYPERTROPHY
Enter All Red Boxes To Get Your Numbers!
Gender Male
Weight (lb) 230
Height (inches) 60
Age 30

Your BMR 1853

This is the amount of calories
you would need to consume if
you were completely inactive.

YOUR STARTING CALORIES 3151

Protein 230 g
Carbs 324 g
Fat 104 g

Reduced Calories 2966

Protein 230 g
Carbs 277 g
Fat 104 g

Increased Calories 3299

Protein 230 g
Carbs 361 g
Fat 104 g

Increased Calories ++ 3460

Protein 230 g
Carbs 401 g
Fat 104 g

Increased Calories +++ 3658

Protein 230 g
Carbs 450 g
Fat 104 g
DING PROGRAM
LBS
KG
 WEEK 1: FOUNDATION 1

D1 MOVEMENT SETS REPS %1RM RPE

Superset x2 -- - -
DB Shoulder Press 2 x 12 - 8
Wide Grip Pulldown 2 x 12 - 8
Superset x2 -- - -
Cable Row 2 x 12 - 8
Cable Tricep Pushdown 2 x 12 - 8
DB Lateral Raise 2 x 12 - 8
Superset x2 -- - -
DB French Press 2 x 12 - 8
Hammer Curl 2 x 12 - 8

D2 MOVEMENT SETS REPS %1RM RPE

DL Deficit Deadlift 3 x 10 55% -

SQ Squat 3 x 10 60% -

BN Bench 3 x 10 60% -

DL Stiff Leg Deadlift 3 x 10 40% -

D3 MOVEMENT SETS REPS %1RM RPE

Superset x2 -- - -

Close Grip Pulldown 2 x8 - 8

 Skull Crusher 2 x8 - 8

Superset x2 -- - -
Chest Supported Row 2 x8 - 8
One Arm Cable Tricep Pushdown 2 x8 - 8

Barbell Curl 2 x8 - 8

D4 MOVEMENT SETS REPS %1RM RPE

SQ Squat 3 x5 70% -

BN Close Grip Bench 3 x5 70% -

BN Incline Bench 3 x5 - 8

BN Overhead Press 3 x5 70% -

D5 MOVEMENT SETS REPS %1RM RPE

Superset x2 -- - -

Barbell Rows 2 x 15 - 8
Rope Tricep Pushdown 2 x 15 - 8
Superset x2 -- - -
Chin Up (Use assistance if needed) 2 x 15 - 8

Decline Tricep Extension 2 x 15 - 8

Cable Curl 2 x 15 - 8

D6 MOVEMENT SETS REPS %1RM RPE

SQ Squat 3 x7 55% -

SQ Pause Squat 3 x7 50% -

BN Bench 3 x7 55% -

DL Deadlifts 5 x3 65% -
Hamstring Curl / Glute Ham Raise 3 x7 - 10

Planks 3 x 45 sec - -
 WEEK 2

LOAD D1 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -
? DB Shoulder Press 2 x 12 - 8 ?
? Wide Grip Pulldown 2 x 12 - 8 ?
Superset x2 -- - -
? Cable Row 2 x 12 - 8 ?
? Cable Tricep Pushdown 2 x 12 - 8 ?
? DB Lateral Raise 2 x 12 - 8 ?
Superset x2 -- - -
? DB French Press 2 x 12 - 8 ?
? Hammer Curl 2 x 12 - 8 ?

LOAD D2 MOVEMENT SETS REPS %1RM RPE LOAD

275.0 Deficit Deadlift 3 x 10 58% - 290.0

180.0 Squat 3 x 10 63% - 190.0

240.0 Bench 3 x 10 63% - 250.0

200.0 Stiff Leg Deadlift 3 x 10 43% - 215.0

LOAD D3 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -

? Close Grip Pulldown 2 x8 - 8 ?

 ? Skull Crusher 2 x8 - 8 ?

Superset x2 -- - -
? Chest Supported Row 2 x8 - 8 ?
? One Arm Cable Tricep Pu 2 x8 - 8 ?

? Barbell Curl 2 x8 - 8 ?

LOAD D4 MOVEMENT SETS REPS %1RM RPE LOAD

210.0 Squat 3 x5 73% - 220.0

0.0 Close Grip Bench 3 x5 73% - 0.0

? Incline Bench 3 x5 - 8 ?

140 Overhead Press 3 x5 73% - 145

LOAD D5 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -

? Barbell Rows 2 x 15 - 8 ?
? Rope Tricep Pushdown 2 x 15 - 8 ?
Superset x2 -- - -
? Chin Up (Use assistance if 2 x 15 - 8 ?

? Decline Tricep Extension 2 x 15 - 8 ?

? Cable Curl 2 x 15 - 8 ?

LOAD D6 MOVEMENT SETS REPS %1RM RPE LOAD

165.0 Squat 3 x7 58% - 175.0

150.0 Pause Squat 3 x7 53% - 160.0

220.0 Bench 3 x7 53% - 210.0
325.0 Deadlifts 5 x3 68% - 340.0
? Hamstring Curl / Glute Ham 3 x7 - 10 ?

Planks 3 x 45 sec - -
WEEK 3

D1 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -
DB Shoulder Press 2 x 12 - 8 ?
Wide Grip Pulldown 2 x 12 - 8 ?
Superset x2 -- - -
Cable Row 2 x 12 - 8 ?
Cable Tricep Pushdown 2 x 12 - 8 ?
DB Lateral Raise 2 x 12 - 8 ?
Superset x2 -- - -
DB French Press 2 x 12 - 8 ?
Hammer Curl 2 x 12 - 8 ?

D2 MOVEMENT SETS REPS %1RM RPE LOAD

Deficit Deadlift 3 x 10 60% - 300.0

Squat 3 x 10 65% - 195.0

Bench 3 x 10 65% - 260.0

Stiff Leg Deadlift 3 x 10 45% - 225.0

D3 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -

Close Grip Pulldown 2 x8 - 8 ?

 Skull Crusher 2 x8 - 8 ?

Superset x2 -- - -
Chest Supported Row 2 x8 - 8 ?
One Arm Cable Tricep Pushdown 2 x8 - 8 ?

Barbell Curl 2 x8 - 8 ?

D4 MOVEMENT SETS REPS %1RM RPE LOAD

Squat 3 x5 75% - 225.0

Close Grip Bench 3 x5 75% - 0.0

Incline Bench 3 x5 - 8 ?

Overhead Press 3 x5 75% - 150

D5 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -

Barbell Rows 2 x 15 - 8 ?
Rope Tricep Pushdown 2 x 15 - 8 ?
Superset x2 -- - -
Chin Up (Use assistance if needed) 2 x 15 - 8 ?

Decline Tricep Extension 2 x 15 - 8 ?

Cable Curl 2 x 15 - 8 ?

D6 MOVEMENT SETS REPS %1RM RPE LOAD

Squat 3 x7 60% - 180.0

Pause Squat 3 x7 55% - 165.0

Bench 3 x7 55% - 220.0
Deadlifts 5 x3 70% - 350.0
Hamstring Curl / Glute Ham Raise 3 x7 - 10 ?

Planks 3 x 45 sec - -
WEEK 4

D1 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -
DB Shoulder Press 2 x 12 - 8 ?
Wide Grip Pulldown 2 x 12 - 8 ?
Superset x2 -- - -
Cable Row 2 x 12 - 8 ?
Cable Tricep Pushdown 2 x 12 - 8 ?
DB Lateral Raise 2 x 12 - 8 ?
Superset x2 -- - -
DB French Press 2 x 12 - 8 ?
Hammer Curl 2 x 12 - 8 ?

D2 MOVEMENT SETS REPS %1RM RPE LOAD

Deficit Deadlift 3 x 10 63% - 315.0

Squat 3 x 10 68% - 205.0

Bench 3 x 10 68% - 270.0

Stiff Leg Deadlift 3 x 10 48% - 240.0

D3 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -

Close Grip Pulldown 2 x8 - 8 ?

 Skull Crusher 2 x8 - 8 ?

Superset x2 -- - -
Chest Supported Row 2 x8 - 8 ?
One Arm Cable Tricep Pushdown 2 x8 - 8 ?

Barbell Curl 2 x8 - 8 ?

D4 MOVEMENT SETS REPS %1RM RPE LOAD

Squat 3 x5 78% - 235.0

Close Grip Bench 3 x5 78% - 0.0

Incline Bench 3 x5 - 8 ?

Overhead Press 3 x5 78% - 155

D5 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x2 -- - -

Barbell Rows 2 x 15 - 8 ?
Rope Tricep Pushdown 2 x 15 - 8 ?
Superset x2 -- - -
Chin Up (Use assistance if needed) 2 x 15 - 8 ?

Decline Tricep Extension 2 x 15 - 8 ?

Cable Curl 2 x 15 - 8 ?

D6 MOVEMENT SETS REPS %1RM RPE LOAD

Squat 3 x7 63% - 190.0

Pause Squat 3 x7 58% - 175.0

Bench 3 x7 58% - 230.0
Deadlifts 5 x3 73% - 365.0
Hamstring Curl / Glute Ham Raise 3 x 7-10 - 8 ?

Planks 3 x 45 sec - -
 SQUAT 300.0
BENCH 400.0
DEADLIFT 500.0
OH 200.0
CG BENCH 0.0
WEIGHT LBS
LBS
KG
 WEEK 5: FOUNDATION 2

D1 MOVEMENT SETS REPS %1RM RPE

Superset x4 -- - -
DB Shoulder Press 4 x 15 - 8
Close Grip Pulldown 4 x 15 - 8
Superset x4 -- - -
DB Row 4 x 15 - 8
French Press 4 x 15 - 8
DB Lateral Raise 4 x 15 - 8
Superset x4 -- - -
DB Skull Crusher 4 x 15 - 9
DB Curl 4 x 15 - 9
Superset x4 -- - -
Rope Tricep Pushdown 4 x 15 - 9
Barbell Curl 4 x 15 - 9

D2 MOVEMENT SETS REPS %1RM RPE

DL Pause Deadlift 3 x8 55% -

SQ Squat 3 x8 65% -
BN Bench 3 x8 65% -
DL Stiff Leg Deadlift 3 x8 45% -

D3 MOVEMENT SETS REPS %1RM RPE

 Superset x4 -- - -
Wide Grip Pulldown 4 x 10 - 9
JM Press 4 x 10 - 9
Superset x4 -- - -
Barbell Row 4 x 10 - 9
One Arm Cable Tricep Pushdown 4 x 10 - 9
Hammer Curl 4 x 10 - 9
Superset x4 -- - -
Machine Row 4 x 10 - 9
Preacher Curl 4 x 10 - 9

D4 MOVEMENT SETS REPS %1RM RPE

SQ Squat 3 x4 73% -
BN Close Grip Bench 3 x4 73% -
BN Incline Bench 3 x 5-8 - 8
BN Overhead Press 3 x4 73% -

D5 MOVEMENT SETS REPS %1RM RPE

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

D6 MOVEMENT SETS REPS %1RM RPE

SQ Squat 3 x5 65% -
SQ Pause Squat 3 x5 55% -
BN Bench 3 x5 65% -
DL Deadlifts 5 x2 65% -
Hamstring Curl / Glute Ham Raise 3 x 7-10 - 9
Planks 3 x 45 sec - -
 WEEK 6

LOAD D1 MOVEMENT SETS REPS

Superset x4 --
? DB Shoulder Press 4 x 15
? Close Grip Pulldown 4 x 15
Superset x4 --
? DB Row 4 x 15
? French Press 4 x 15
? DB Lateral Raise 4 x 15
Superset x4 --
? DB Skull Crusher 4 x 15
? DB Curl 4 x 15
Superset x4 --
? Rope Tricep Pushdown 4 x 15
? Barbell Curl 4 x 15

LOAD D2 MOVEMENT SETS REPS

275.0 Pause Deadlift 3 x8

195.0 Squat 3 x8
260.0 Bench 3 x8
225 Stiff Leg Deadlift 3 x8

LOAD D3 MOVEMENT SETS REPS

 Superset x4 --
? Wide Grip Pulldown 4 x 10
? JM Press 4 x 10
Superset x4 --
? Barbell Row 4 x 10
? One Arm Cable Tricep Pushdown 4 x 10
? Hammer Curl 4 x 10
Superset x4 --
? Machine Row 4 x 10
? Preacher Curl 4 x 10

LOAD D4 MOVEMENT SETS REPS

220.0 Squat 3 x4
0.0 Close Grip Bench 3 x4
? Incline Bench 3 x 5-8
### Overhead Press 3 x4

LOAD D5 MOVEMENT SETS REPS

Superset x4 --
? Chest Supported Row 4 x 12
? Barbell Skull Crusher 4 x 12
Superset x4 --
? Pullup (Use assistance if needed) 4 x 12
? Incline DB Tricep Extension 4 x 12
? DB Hammer Curl 4 x 12
Superset x 4 --
? Close Grip Pushups 4 x 10-15
? Cable Curl 4 x 12

LOAD D6 MOVEMENT SETS REPS

195.0 Squat 3 x5
165.0 Pause Squat 3 x5
260.0 Bench 3 x5
325.0 Deadlifts 5 x2
? Hamstring Curl / Glute Ham Raise 3 x 7-10
Planks 3 x 45 sec
 WEEK 7

%1RM RPE LOAD D1 MOVEMENT

- - Superset x4
- 8 ? DB Shoulder Press
- 8 ? Close Grip Pulldown
- - Superset x4
- 8 ? DB Row
- 8 ? French Press
- 8 ? DB Lateral Raise
- - Superset x4
- 9 ? DB Skull Crusher
- 9 ? DB Curl
- - Superset x4
- 9 ? Rope Tricep Pushdown
- 9 ? Barbell Curl

%1RM RPE LOAD D2 MOVEMENT

58% - 290.0 Pause Deadlift

68% - 205.0 Squat
68% - 270.0 Bench
48% - 240 Stiff Leg Deadlift

%1RM RPE LOAD D3 MOVEMENT

 - - Superset x4
- 8 ? Wide Grip Pulldown
- 8 ? JM Press
- - Superset x4
- 8 ? Barbell Row
- 9 ? One Arm Cable Tricep Pushdown
- 9 ? Hammer Curl
- - Superset x4
- 9 ? Machine Row
- 9 ? Preacher Curl

%1RM RPE LOAD D4 MOVEMENT

75% - 225.0 Squat

75% - 0.0 Close Grip Bench
- 8 ? Incline Bench
75% - 150 Overhead Press

%1RM RPE LOAD D5 MOVEMENT

- - Superset x4
- 9 ? Chest Supported Row
- 9 ? Barbell Skull Crusher
- - Superset x4
- 9 ? Pullup (Use assistance if needed)
- 9 ? Incline DB Tricep Extension
- 9 ? DB Hammer Curl
- - Superset x 4
- 9 ? Close Grip Pushups
- 10 ? Cable Curl

%1RM RPE LOAD D6 MOVEMENT

68% - 205.0 Squat

58% - 175.0 Pause Squat
68% - 270.0 Bench
68% - 340.0 Deadlifts
- 9 ? Hamstring Curl / Glute Ham Raise
- - Planks
 WEEK 8

SETS REPS %1RM RPE LOAD D1

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

SETS REPS %1RM RPE LOAD D2

3 x8 60% - 300.0
3 x8 70% - 210.0
3 x8 70% - 280.0
3 x8 50% - 250

SETS REPS %1RM RPE LOAD D3

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

SETS REPS %1RM RPE LOAD D4

3 x4 78% - 235.0
3 x4 78% - 0.0
3 x 5-8 - 8 ?
3 x4 78% - 155

SETS REPS %1RM RPE LOAD D5

-- - -
4 x 12 - 9 ?
4 x 12 - 9 ?
-- - -
4 x 12 - 9 ?
4 x 12 - 9 ?
4 x 12 - 9 ?
-- - -
4 x 10-15 - 9 ?
4 x 12 - 10 ?

SETS REPS %1RM RPE LOAD D6

3 x5 70% - 210.0
3 x5 60% - 180.0
3 x5 70% - 280.0
5 x2 70% - 350.0
3 x 7-10 - 9 ?
3 x 45 sec - -
 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x4 -- - -
DB Shoulder Press 4 x 15 - 8 ?
Close Grip Pulldown 4 x 15 - 8 ?
Superset x4 -- - -
DB Row 4 x 15 - 8 ?
French Press 4 x 15 - 8 ?
DB Lateral Raise 4 x 15 - 8 ?
Superset x4 -- - -
DB Skull Crusher 4 x 15 - 9 ?
DB Curl 4 x 15 - 9 ?
Superset x4 -- - -
Rope Tricep Pushdown 4 x 15 - 9 ?
Barbell Curl 4 x 15 - 9 ?

MOVEMENT SETS REPS %1RM RPE LOAD

Pause Deadlift 3 x8 63% - 315.0

Squat 3 x8 73% - 220.0
Bench 3 x8 73% - 290.0
Stiff Leg Deadlift 3 x8 53% - 265

MOVEMENT SETS REPS %1RM RPE LOAD

Superset x4 -- - -
Wide Grip Pulldown 4 x 10 - 8 ?
JM Press 4 x 10 - 8 ?
Superset x4 -- - -
Barbell Row 4 x 10 - 8 ?
One Arm Cable Tricep Pushdown 4 x 10 - 9 ?
Hammer Curl 4 x 10 - 9 ?
Superset x4 -- - -
Machine Row 4 x 10 - 9 ?
Preacher Curl 4 x 10 - 9 ?

MOVEMENT SETS REPS %1RM RPE LOAD

Squat 3 x4 80% - 240.0

Close Grip Bench 3 x4 80% - 0.0
Incline Bench 3 x 5-8 - 8 ?
Overhead Press 3 x4 80% - 160

MOVEMENT SETS REPS %1RM RPE LOAD

Superset x4 -- - -
Chest Supported Row 4 x 12 - 9 ?
Barbell Skull Crusher 4 x 12 - 9 ?
Superset x4 -- - -
Pullup (Use assistance if needed) 4 x 12 - 9 ?
Incline DB Tricep Extension 4 x 12 - 9 ?
DB Hammer Curl 4 x 12 - 9 ?
Superset x 4 -- - -
Close Grip Pushups 4 x 10-15 - 9 ?
Cable Curl 4 x 12 - 10 ?

MOVEMENT SETS REPS %1RM RPE LOAD

Squat 3 x5 73% - 220.0

Pause Squat 3 x5 63% - 190.0
Bench 3 x5 73% - 290.0
Deadlifts 5 x2 73% - 365.0
Hamstring Curl / Glute Ham Raise 3 x 7-10 - 9 ?
Planks 3 x 45 sec - -
 SQUAT 300.0
BENCH 400.0
DEADLIFT 500.0
OH 200.0
CG BENCH 0.0
WEIGHT LBS
LBS
KG
 WEEK 9: DELOAD

D1 MOVEMENT SETS REPS %1RM RPE

Superset x4 -- - -
DB Shoulder Press 4 x 12 - 8
Wide Grip Pulldown 4 x 12 - 8
Superset x4 -- - -
Cable Row 4 x 12 - 8
Cable Tricep Pushdown 4 x 12 - 8
DB Lateral Raise 4 x 12 - 8
Superset x4 -- - -
DB French Press 4 x 12 - 8
Hammer Curl 4 x 12 - 8
Superset x4 -- - -
DB Tricep Extension 4 x 12 - 8
DB Supinated Curl 4 x 12 - 8

D2 MOVEMENT SETS REPS %1RM RPE

DL Deadlift 3 x5 65% -
SQ Squat 3 x5 65% -
BN Bench 3 x5 65% -
DL Stiff Leg Deadlift 3 x 5-8 45% -

D3 MOVEMENT SETS REPS %1RM RPE

 Superset x4 -- - -
Close Grip Pulldown 4 x8 - 8
Skull Crusher 4 x8 - 8
Superset x4 -- - -
Chest Supported Row 4 x8 - 8
One Arm Cable Tricep Pushdown 4 x8 - 8
Barbell Curl 4 x8 - 8
Superset x4 -- - -
DB Row 4 x8 - 8
Preacher Curl 4 x8 - 10

D4 MOVEMENT SETS REPS %1RM RPE

SQ Squat 5 x2 80% -
BN Close Grip Bench 5 x2 80% -
BN Incline Bench 3 x 5-8 - 8
BN Overhead Press 5 x2 80% -

D5 MOVEMENT SETS REPS %1RM RPE

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

D6 MOVEMENT SETS REPS %1RM RPE

SQ Squat 3 x4 70% -
SQ Pause Squat 3 x4 70% -
BN Bench 3 x4 70% -
DL Deadlifts 5 x2 80% -
Hamstring Curl / Glute Ham Raise 3 x 7-10 - 8
Planks 3 x 45 sec - -
DAY 2

Movement Sets Reps %1RM RPE

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

Movement Sets Reps %1RM RPE

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

Movement Sets Reps %1RM RPE

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

Movement Sets Reps %1RM RPE

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

DAY 6
Movement Sets Reps %1RM RPE
Squat 3 4 78% -
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

LOAD D1 MOVEMENT SETS REPS

Superset x4 --
? DB Shoulder Press 4 x 12
? Wide Grip Pulldown 4 x 12
Superset x4 --
? Cable Row 4 x 12
? Cable Tricep Pushdown 4 x 12
? DB Lateral Raise 4 x 12
Superset x4 --
? DB French Press 4 x 12
? Hammer Curl 4 x 12
Superset x4 --
? DB Tricep Extension 4 x 12
? DB Supinated Curl 4 x 12

LOAD D2 MOVEMENT SETS REPS

325.0 Deadlift 4 x5
195 Squat 4 x5
260 Bench 4 x5
225 Stiff Leg Deadlift 3 x 5-8

LOAD D3 MOVEMENT SETS REPS

 Superset x4 --
? Close Grip Pulldown 4 x8
? Skull Crusher 4 x8
Superset x4 --
? Chest Supported Row 4 x8
? One Arm Cable Tricep Pushdown 4 x8
? Barbell Curl 4 x8
Superset x4 --
? DB Row 4 x8
? Preacher Curl 4 x8

LOAD D4 MOVEMENT SETS REPS

240.0 Squat 5 x2
0 Bench 5 x2
? Incline Bench 3 x 5-8
160 Overhead Press 5 x2

LOAD D5 MOVEMENT SETS REPS

Superset x4 --
? Barbell Row 4 x 15
? Rope Tricep Pushdown 4 x 15
Superset x4 --
? Chin Up (Use assistance if needed) 4 x 15
? Decline Tricep Extension 4 x 15
? Cable Curl 4 x 15
Superset x 4 --
? Dips 4 x 15
? DB Incline Curl 4 x 15

LOAD D6 MOVEMENT SETS REPS

210.0 Squat 4 x4
210 Pause Squat 4 x4
280 Bench 4 x4
400 Deadlifts 5 x2
? Hamstring Curl / Glute Ham Raise 3 x 7-10
Planks 3 x 45 sec
 WEEK 11

%1RM RPE LOAD D1 MOVEMENT

- - Superset x4
- 8 ? DB Shoulder Press
- 8 ? Wide Grip Pulldown
- - Superset x4
- 8 ? Cable Row
- 8 ? Cable Tricep Pushdown
- 8 ? DB Lateral Raise
- - Superset x4
- 8 ? DB French Press
- 8 ? Hammer Curl
- - Superset x4
- 8 ? DB Tricep Extension
- 8 ? DB Supinated Curl

%1RM RPE LOAD D2 MOVEMENT

68% - 340.0 Deadlift

68% - 205 Squat
68% - 270 Bench
48% - 240 Stiff Leg Deadlift

%1RM RPE LOAD D3 MOVEMENT

 - - Superset x4
- 8 ? Close Grip Pulldown
- 8 ? Skull Crusher
- - Superset x4
- 8 ? Chest Supported Row
- 8 ? One Arm Cable Tricep Pushdown
- 8 ? Barbell Curl
- - Superset x4
- 8 ? DB Row
- 10 ? Preacher Curl

%1RM RPE LOAD D4 MOVEMENT

83% - 250.0 Squat

83% - 0 Bench
- 8 ? Incline Bench
83% - 165 Overhead Press

%1RM RPE LOAD D5 MOVEMENT

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

%1RM RPE LOAD D6 MOVEMENT

73% - 220.0 Squat

73% - 220 Pause Squat
73% - 290 Bench
83% - 410 Deadlifts
- 8 ? Hamstring Curl / Glute Ham Raise
- - Planks
 WEEK 12: STRENGTH PEAK

SETS REPS %1RM RPE LOAD D1

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

SETS REPS %1RM RPE LOAD D2

5 x5 70% - 350.0
5 x5 70% - 210
5 x5 70% - 280
3 x 5-8 50% - 250

SETS REPS %1RM RPE LOAD D3

 -- - -
4 x8 - 8 ?
4 x8 - 8 ?
-- - -
4 x8 - 8 ?
4 x8 - 8 ?
4 x8 - 8 ?
-- - -
4 x8 - 9 ?
4 x8 - 10 ?

SETS REPS %1RM RPE LOAD D4

5 x2 85% - 255.0
5 x2 85% - 0
3 x 5-8 - 8 ?
5 x2 85% - 170

SETS REPS %1RM RPE LOAD D5

-- - -
4 x 15 - 8 ?
4 x 15 - 8 ?
-- - -
4 x 15 - 8 ?
4 x 15 - 9 ?
4 x 15 - 9 ?
-- - -
4 x 15 - 9 ?
4 x 15 - 10 ?

SETS REPS %1RM RPE LOAD D6

5 x4 75% - 225.0
5 x4 75% - 225
5 x4 75% - 300
5 x2 85% - 425
3 x 7-10 - 8 ?
3 x 45 sec - -
EEK 12: STRENGTH PEAK

MOVEMENT SETS REPS %1RM RPE LOAD

Superset x4 -- - -
DB Shoulder Press 4 x 12 - 8 ?
Wide Grip Pulldown 4 x 12 - 8 ?
Superset x4 -- - -
Cable Row 4 x 12 - 8 ?
Cable Tricep Pushdown 4 x 12 - 8 ?
DB Lateral Raise 4 x 12 - 8 ?
Superset x4 -- - -
DB French Press 4 x 12 - 8 ?
Hammer Curl 4 x 12 - 8 ?
Superset x4 -- - -
DB Tricep Extension 4 x 12 - 9 ?
DB Supinated Curl 4 x 12 - 9 ?

MOVEMENT SETS REPS %1RM RPE LOAD

Deadlift 2 x5 73% - 365.0

Squat 2 x5 73% - 220
Bench 2 x5 73% - 290
Stiff Leg Deadlift 3 x 5-8 50% - 250

MOVEMENT SETS REPS %1RM RPE LOAD

Superset x4 -- - -
Close Grip Pulldown 4 x8 - 8 ?
Skull Crusher 4 x8 - 8 ?
Superset x4 -- - -
Chest Supported Row 4 x8 - 8 ?
One Arm Cable Tricep Pushdown 4 x8 - 8 ?
Barbell Curl 4 x8 - 8 ?
Superset x4 -- - -
DB Row 4 x8 - 9 ?
Preacher Curl 4 x8 - 10 ?

MOVEMENT SETS REPS %1RM RPE LOAD

Squat 5 x2 88% - 265.0

Bench 5 x2 88% - 0
Incline Bench 3 x 5-8 - 8 ?
Overhead Press 5 x2 88% - 175

MOVEMENT SETS REPS %1RM RPE LOAD

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

MOVEMENT SETS REPS %1RM RPE LOAD

Squat 3 x4 78% - 235.0

Pause Squat 3 x4 78% - 235
Bench 3 x4 78% - 310
Deadlifts 5 x2 88% - 440
Hamstring Curl / Glute Ham Raise 3 x 7-10 - 8 ?
Planks 3 x 45 sec - -
 SQUAT 300.0
BENCH 400.0
DEADLIFT 500.0
OH 200.0
CG BENCH 0.0
WEIGHT LBS
LBS
KG
 WEEK 13: FOUNDATION 3

D1 MOVEMENT SETS REPS %1RM RPE

Superset x4 -- - -
DB Shoulder Press 4 x 12 - 8
Wide Grip Pulldown 4 x 12 - 8
Superset x4 -- - -
Cable Row 4 x 12 - 8
Cable Tricep Pushdown 4 x 12 - 8
DB Lateral Raise 4 x 12 - 8
Superset x4 -- - -
DB French Press 4 x 12 - 8
Hammer Curl 4 x 12 - 8
Superset x4 -- - -
DB Tricep Extension 4 x 12 - 8
DB Supinated Curl 4 x 12 - 8

D2 MOVEMENT SETS REPS %1RM RPE

DL Pause Deadlift 3 x 10 55% -

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

D3 MOVEMENT SETS REPS %1RM RPE

 Superset x4 -- - -
Close Grip Pulldown 4 x8 - 8
Skull Crusher 4 x8 - 8
Superset x4 -- - -
Chest Supported Row 4 x8 - 8
One Arm Cable Tricep Pushdown 4 x8 - 8
Barbell Curl 4 x8 - 8
Superset x4 -- - -
DB Row 4 x8 - 9
Preacher Curl 4 x8 - 10

D4 MOVEMENT SETS REPS %1RM RPE

SQ Squat 3 x6 73% -
BN Bench 3 x6 73% -
BN Incline Bench 3 x 5-8 - 8
BN Overhead Press 3 x6 73% -

D5 MOVEMENT SETS REPS %1RM RPE

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

D6 MOVEMENT SETS REPS %1RM RPE

SQ Squat 3 x8 65% -
SQ Pause Squat 3 x8 55% -
BN Bench 3 x8 65% -
DL Deadlifts 5 x3 65% -
Hamstring Curl / Glute Ham Raise 3 x 7-10 - 8
Planks 3 x 45 sec - -
 WEEK 14

LOAD D1 MOVEMENT SETS REPS

Superset x4 --
? DB Shoulder Press 4 x 12
? Wide Grip Pulldown 4 x 12
Superset x4 --
? Cable Row 4 x 12
? Cable Tricep Pushdown 4 x 12
? DB Lateral Raise 4 x 12
Superset x4 --
? DB French Press 4 x 12
? Hammer Curl 4 x 12
Superset x4 --
? DB Tricep Extension 4 x 12
? DB Supinated Curl 4 x 12

LOAD D2 MOVEMENT SETS REPS

275.0 Pause Deadlift 3 x 10

195 Squat 3 x 10
260 Bench 3 x 10
225 Stiff Leg Deadlift 3 x 10

LOAD D3 MOVEMENT SETS REPS

 Superset x4 --
? Close Grip Pulldown 4 x8
? Skull Crusher 4 x8
Superset x4 --
? Chest Supported Row 4 x8
? One Arm Cable Tricep Pushdown 4 x8
? Barbell Curl 4 x8
Superset x4 --
? DB Row 4 x8
? Preacher Curl 4 x8

LOAD D4 MOVEMENT SETS REPS

220.0 Squat 3 x6
0 Bench 3 x6
? Incline Bench 3 x 5-8
145 Overhead Press 3 x6

LOAD D5 MOVEMENT SETS REPS

Superset x4 --
? Barbell Row 4 x 15
? Rope Tricep Pushdown 4 x 15
Superset x4 --
? Chin Up (Use assistance if needed) 4 x 15
? Decline Tricep Extension 4 x 15
? Cable Curl 4 x 15
Superset x 4 --
? Dips 4 x 15
? DB Incline Curl 4 x 15

LOAD D6 MOVEMENT SETS REPS

195.0 Squat 3 x8
165 Pause Squat 3 x8
260 Bench 3 x8
325 Deadlifts 5 x3
? Hamstring Curl / Glute Ham Raise 3 x 7-10
Planks 3 x 45 sec
 WEEK 15

%1RM RPE LOAD D1 MOVEMENT

- - Superset x4
- 8 ? DB Shoulder Press
- 8 ? Wide Grip Pulldown
- - Superset x4
- 8 ? Cable Row
- 8 ? Cable Tricep Pushdown
- 8 ? DB Lateral Raise
- - Superset x4
- 8 ? DB French Press
- 9 ? Hammer Curl
- - Superset x4
- 9 ? DB Tricep Extension
- 9 ? DB Supinated Curl

%1RM RPE LOAD D2 MOVEMENT

58% - 290.0 Pause Deadlift

68% - 205 Squat
68% - 270 Bench
48% - 240 Stiff Leg Deadlift

%1RM RPE LOAD D3 MOVEMENT

 - - Superset x4
- 8 ? Close Grip Pulldown
- 8 ? Skull Crusher
- - Superset x4
- 9 ? Chest Supported Row
- 9 ? One Arm Cable Tricep Pushdown
- 9 ? Barbell Curl
- - Superset x4
- 9 ? DB Row
- 10 ? Preacher Curl

%1RM RPE LOAD D4 MOVEMENT

75% - 225.0 Squat

75% - 0 Bench
- 8 ? Incline Bench
75% - 150 Overhead Press

%1RM RPE LOAD D5 MOVEMENT

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

%1RM RPE LOAD D6 MOVEMENT

68% - 205.0 Squat

58% - 175 Pause Squat
68% - 270 Bench
68% - 340 Deadlifts
- 8 ? Hamstring Curl / Glute Ham Raise
- - Planks
 WEEK 16

SETS REPS %1RM RPE LOAD D1

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

SETS REPS %1RM RPE LOAD D2

3 x 10 60% - 300.0
3 x 10 70% - 210
3 x 10 70% - 280
3 x 10 50% - 250

SETS REPS %1RM RPE LOAD D3

 -- - -
4 x8 - 8 ?
4 x8 - 8 ?
-- - -
4 x8 - 9 ?
4 x8 - 9 ?
4 x8 - 9 ?
-- - -
4 x8 - 9 ?
4 x8 - 10 ?

SETS REPS %1RM RPE LOAD D4

3 x6 78% - 235.0
3 x6 78% - 0
3 x 5-8 - 8 ?
3 x6 78% - 155

SETS REPS %1RM RPE LOAD D5

-- - -
4 x 15 - 8 ?
4 x 15 - 8 ?
-- - -
4 x 15 - 8 ?
4 x 15 - 9 ?
4 x 15 - 9 ?
-- - -
4 x 15 - 9 ?
4 x 15 - 10 ?

SETS REPS %1RM RPE LOAD D6

3 x8 70% - 210.0
3 x8 60% - 180
3 x8 70% - 280
5 x3 70% - 350
3 x 7-10 - 8 ?
3 x 45 sec - -
 MOVEMENT SETS REPS %1RM RPE LOAD

Superset x4 -- - -
DB Shoulder Press 4 x 12 - 9 ?
Wide Grip Pulldown 4 x 12 - 9 ?
Superset x4 -- - -
Cable Row 4 x 12 - 9 ?
Cable Tricep Pushdown 4 x 12 - 9 ?
DB Lateral Raise 4 x 12 - 9 ?
Superset x4 -- - -
DB French Press 4 x 12 - 9 ?
Hammer Curl 4 x 12 - 9 ?
Superset x4 -- - -
DB Tricep Extension 4 x 12 - 9 ?
DB Supinated Curl 4 x 12 - 9 ?

MOVEMENT SETS REPS %1RM RPE LOAD

Pause Deadlift 4 x 10 60% - 300.0

Squat 4 x 10 70% - 210
Bench 4 x 10 70% - 280
Stiff Leg Deadlift 4 x 10 50% - 250

MOVEMENT SETS REPS %1RM RPE LOAD

Superset x4 -- - -
Close Grip Pulldown 4 x8 - 9 ?
Skull Crusher 4 x8 - 9 ?
Superset x4 -- - -
Chest Supported Row 4 x8 - 9 ?
One Arm Cable Tricep Pushdown 4 x8 - 9 ?
Barbell Curl 4 x8 - 9 ?
Superset x4 -- - -
DB Row 4 x8 - 9 ?
Preacher Curl 4 x8 - 10 ?

MOVEMENT SETS REPS %1RM RPE LOAD

Squat 4 x6 78% - 235.0

Bench 4 x6 78% - 0
Incline Bench 4 x 5-8 - 9 ?
Overhead Press 4 x6 80% - 160

MOVEMENT SETS REPS %1RM RPE LOAD

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

MOVEMENT SETS REPS %1RM RPE LOAD

Squat 4 x8 70% - 210.0

Pause Squat 4 x8 60% - 180
Bench 4 x8 70% - 280
Deadlifts 5 x3 73% - 365
Hamstring Curl / Glute Ham Raise 3 x 7-10 - 9 ?
Planks 3 x 45 sec - -
 SQUAT 300.0
BENCH 400.0
DEADLIFT 500.0
OH 200.0
CG BENCH 0.0
WEIGHT LBS
LBS
KG