HOW TO

DOWNLOAD
To have your own copy to edit, make sure
-----------------
>
Deadlift

For instructions on how to use the program

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1 RPE Last

Day 1 0-1-0 (2-3 fingers
Press Sets Reps Weight Set
<---Insert BE Range
in from0-1-0
Press normal
(2-3grip)
fingers 1 4 @ 5 RPE Weight
<---Insert 210
in from normal grip)
Press 0-1-0 (2-3 fingers 1 4 @ 6 RPE Weight 220
in from Dumbbell
Incline normal grip) 3 6 #VALUE!
Bench
Incline Press (Optional)
Dumbbell 1 @ 812RPE @ 8 RPE
Bench Press (Optional) 2 each set Same
@ 8 RPE Weight
each
Row of Choice 2 8 set
@ 8 RPE each
Row of Choice 2 15 set
Pulldown of Choice 1 @ 812RPE @ 8 RPE
Pulldown of Choice 3 each set Same
@ 8-9Weight
RPE
Side Lateral
Drop-Set andofRest-
Choice 2 12 each
more timeset
for a
Pause 1 12+ total of 3 sets

Week 1 RPE Last

Day 2 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 5 @ 5-6 RPE Weight 290
Competition Squat 1 5 #VALUE!
Competition
Larsen Squat
Competiton 3 5 #VALUE!
Bench Press 0-1-0 1 8 170
Larsen Competiton
Bench
Larsen Press 0-1-0
Competiton 1 8 180
Bench Press 0-1-0 1 8 190 <---Insert
Sumo Deadlift 1 8 @ 2-3 RPE Weight
<---Insert 285
Sumo
Belt Deadlift
Squat/Leg 1 8 @ 4 RPE Weight 305
Press/Hack Squat
Belt Squat/Leg 1 @ 812RPE @ 8 RPE
Press/Hack Squat 2 each set Same Weight

Week 1 RPE Last

Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 5 @ 6.5 RPE Weight
<---Insert 225
Press 0-1-0 Bench
Competition 1 1 @ 6 RPE Weight 250
Press 0-1-0 Bench
Competition 1 5 #VALUE!
Press 0-1-0 Bench
or Dumbbell 3 5 @ #VALUE!
8 RPE each
Press
Press Drop-Set and 2 10 set for a
more time
Rest-Pause 1 10+ total of 3 sets
Row of Choice 1 @ 812RPE @ 8 RPE
Row ofExtension
Tricep Choice of 3 each set Same
@ 8-9Weight
RPE
Choice
Choice Drop-Set and 2 12 each
more time set
for a
Rest-Pause 1 12+ total of 3
@ 8-9 RPE sets
Bicep Curland
Drop-Set of Choice
Rest- 2 12 each
more timeset
for a
Pause 1 12+ total of 3 sets

Week 1 RPE Last

Day 4
Competition Pause Sets Reps Weight Set
<---Insert BE Range
Squat 0-1-0 Pause
Competition 1 4 @ 3-4 RPE Weight
<---Insert 260
Squat 0-1-0 1 4 @ 4-5 RPE Weight 275
Competition Squat 2 7 235 <---Insert
Sumo Deadlift 1 5 @ 5 RPE Weight
<---Insert 360
Sumo Deadlift 1 1 @ 5-6 RPE Weight 410
Sumo Pause
Sumo DeadliftDeadlift 0- 1 5 #VALUE!
1-0
Hyperextensions/Dumb 2 5 @ #VALUE!
8 RPE each
bell RDLsLunges
Reverse 3 10-12 set each
@ 7 RPE
(Optional) 2 12 set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive. This works best if downloaded f

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat
d 1 more rep left in the tank Bench Secondary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
225 #VALUE! #VALUE! 1 4 @ 5-6 RPE
235 #VALUE! #VALUE! 1 4 @ 6-7 RPE
#VALUE! #VALUE! 3 6 #VALUE!
1 @ 812RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
2 8 each
@ 8 RPEset
2 15 each set
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 time for aset
each total
1 12+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight
310 #VALUE! #VALUE! 1 5 @ 6-7 RPE
#VALUE! #VALUE! 1 5 #VALUE!
#VALUE! #VALUE! 3 5 #VALUE!
77.5 1360 1 8 170
 82.5 1440 1 8 180
85 1520 1 8 190
300 #VALUE! #VALUE! 1 8 @ 4-5 RPE
320 #VALUE! #VALUE! 1 8 @ 5 RPE
1 @ 812RPE @ 8 RPE
2 each set Same Weight

Week 2
TE Range KG Volume Sets Reps Weight
240 #VALUE! #VALUE! 1 5 @ 7 RPE
265 #VALUE! #VALUE! 1 1 @ 6 RPE
#VALUE! #VALUE! 1+ (4 total sets) 5 #VALUE!
#VALUE! #VALUE! #VALUE! 5 #VALUE!
@ 8 RPE
2 10 time for aset
each total
1 10+ of 3 sets
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 time for aset
each total
1 12+ of 3 sets
@ 8-9 RPE
2 12 each
time for aset
total
1 12+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight
275 #VALUE! #VALUE! 1 4 @ 4-5 RPE
290 #VALUE! #VALUE! 1 4 @ 5-6 RPE
107.5 3290 2 7 245
380 #VALUE! #VALUE! 1 5 @ 6 RPE
440 #VALUE! #VALUE! 1 1 @ 6 RPE
#VALUE! #VALUE! 1 5 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
@ 8 RPE
3 10-12 each set
@ 7 RPE
2 12 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
rks best if downloaded from a Desktop/Laptop, and then can be accessed through Phone/IPad.

ecommended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat
Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 215 230 #VALUE! #VALUE! 1
Weight 225 240 #VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
2
2
2
1
3
2
1

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 300 320 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
77.5 1360 1
 82.5 1440 1
<---Insert 85 1520 1
Weight
<---Insert 295 315 #VALUE! #VALUE! 1
Weight 315 335 #VALUE! #VALUE! 1
1
2

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 230 245 #VALUE! #VALUE! 1
Weight
many sets 250 265 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
2
1
1
3
2
1
2
1

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 270 285 #VALUE! #VALUE! 1
Weight 280 300 #VALUE! #VALUE! 1
<---Insert 110 3430 2
Weight
<---Insert 370 390 #VALUE! #VALUE! 1
Weight 420 445 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
2

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
4 @ 6 RPE Weight
<---Insert 220 230 #VALUE! #VALUE!
4 @ 7 RPE Weight 230 245 #VALUE! #VALUE!
6 #VALUE! #VALUE! #VALUE!
@ 812RPE @ 8 RPE
each set Same
@ 8 Weight
RPE
8 each
@ 8 RPEset
15 each set
@ 812RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
12 each seta
time for
12+ total of 3 sets

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
5 @ 7-8 RPE Weight 310 330 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
8 175 80 1400
 8 185 85 1480
8 195 <---Insert 87.5 1560
8 @ 4-5 RPE Weight
<---Insert 310 330 #VALUE! #VALUE!
8 @ 6 RPE Weight 330 350 #VALUE! #VALUE!
@ 812RPE @ 8 RPE
each set Same Weight

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
5 @ 7.5 RPE Weight
<---Insert 235 245 #VALUE! #VALUE!
1 @ 7 RPE Weight
how many 260 275 #VALUE! #VALUE!
5 #VALUE! sets you did #VALUE! #VALUE!
5 #VALUE!
@ 8 RPE #VALUE! #VALUE!
10 each
time forseta
10+ total of 3 sets
@ 812RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
12 each
time forseta
12+ total
@ 8-9of 3RPE
sets
12 eachfor
time seta
12+ total of 3 sets

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
4 @ 5-6 RPE Weight
<---Insert 280 295 #VALUE! #VALUE!
4 @ 6-7 RPE Weight 290 310 #VALUE! #VALUE!
7 255 <---Insert 115 3570
5 @ 7 RPE Weight
<---Insert 380 405 #VALUE! #VALUE!
1 @ 6.5 RPE Weight 425 450 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
5 #VALUE!
@ 8 RPE #VALUE! #VALUE!
10-12 each set
@ 7 RPE
12 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 4 @ 6-7 RPE Weight
<---Insert 220 235
1 4 @ 7-8 RPE Weight 235 245
3 6 #VALUE!
1 @ 812RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
2 8 each
@ 8 RPEset
2 15 each set
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 time for aset
each total
1 12+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 5 @ 8-9 RPE Weight 320 340
1 5 #VALUE!
3 5 #VALUE!
1 8 180
 1 8 190
1 8 200 <---Insert
1 8 @ 5-6 RPE Weight
<---Insert 325 345
1 8 @ 7 RPE Weight 345 365
1 @ 812RPE @ 8 RPE
2 each set Same Weight

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 5 @ 8 RPE Weight
<---Insert 235 250
1 1 @ 7 RPE Weight
many sets 260 275
1+ (4 total sets) 5 #VALUE! you did
#VALUE! 5 #VALUE!
@ 8 RPE
2 10 time for aset
each total
1 10+ of 3 sets
1 @ 812RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 12 time for aset
each total
1 12+ of 3 sets
@ 8-9 RPE
2 12 each
time for aset
total
1 12+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 4 @ 6-7 RPE Weight
<---Insert 285 305
1 4 @ 7-8 RPE Weight 300 320
2 7 265 <---Insert
1 5 @ 8 RPE Weight
<---Insert 395 420
1 1 @ 7 RPE Weight 435 460
1 5 #VALUE!
2 5 #VALUE!
@ 8 RPE
3 10-12 each set
@ 7 RPE
2 12 each set

lume Totals
 Week 5
KG Volume Day 1(2-3 fingers in from
0-1-0 Sets Reps
#VALUE! #VALUE! normal grip)
0-1-0 (2-3 fingers in from 1 3
#VALUE! #VALUE! normal grip)
0-1-0 (2-3 fingers in from 1 3
#VALUE! #VALUE! normal grip)
Incline Dumbbell Bench 3 5
Press (Optional)
Incline Dumbbell Bench 2 12
Press (Optional) N/A N/A
Row of Choice 1 8
Row of Choice 2 15
Pulldown of Choice 3 12
Pulldown of Choice N/A N/A
Side Lateral
Side Lateral of
of Choice
Choice 2 12
Drop-Set and Rest-Pause N/A N/A

Week 5
KG Volume Day 2 Sets Reps
#VALUE! #VALUE! Competition Squat 1 4
#VALUE! #VALUE! Competition Squat 1 4
#VALUE! #VALUE! Competition
Larsen Squat
Competiton 3 4
82.5 1440 Bench Press 0-1-0 1 7
 Larsen Competiton
85 1520 Bench
Larsen Press 0-1-0
Competiton 1 7
90 1600 Bench Press 0-1-0 1 7
#VALUE! #VALUE! Sumo Deadlift 1 6
#VALUE! #VALUE! Sumo
Belt Deadlift
Squat/Leg 1 6
Press/Hack Squat
Belt Squat/Leg 2 12
Press/Hack Squat N/A N/A

Week 5
KG Volume Day 3
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 4
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 4
#VALUE! #VALUE! Press 0-1-0
Machine Chest Press or 3 4
Dumbbell
Dumbbell Bench
Bench Press
Press 2 10
Drop-Set and Rest-Pause N/A N/A
Row of Choice 3 12
Row ofExtension
Tricep Choice of N/A N/A
Choice
Choice Drop-Set and 2 12
Rest-Pause N/A N/A
Bicep Curl
Bicep Curl of
of Choice
Choice 2 12
Drop-Set and Rest-Pause N/A N/A

Week 5
KG Volume Day 4
Competition Pause Sets Reps
#VALUE! #VALUE! Squat 0-1-0
Competition Pause 1 3
#VALUE! #VALUE! Squat 0-1-0 1 3
120 3710 Competition Squat 2 6
#VALUE! #VALUE! Sumo Deadlift 1 4
#VALUE! #VALUE! Sumo Deadlift 1 1
#VALUE! #VALUE! Sumo Pause
Sumo DeadliftDeadlift 0-1- 1 4
#VALUE! #VALUE! 0
Hyperextensions/Dumbb 1 4
ell RDLs 2 10-12
Reverse Lunges 1 12

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@#VALUE!
6-7 RPE #VALUE! #VALUE!
each set
N/A
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each set
@ N/A
7 RPE
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
170 77.5 1190
 180 82.5 1260
190 85 1330
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
N/ARPE
@ 6-7
each set
@ N/A
7 RPE
each set
@ N/A
7 RPE
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
240 110 2880
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
@ 6 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 HOW TO
DOWNLOAD
To have your own copy to edit, make sure
-----------------
>
Deadlift

For instructions on how to use the program

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1 RPE Last

Day 1
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 3 @ 5 RPE Weight
<---Insert 225
Press 0-1-0 Bench
Competition 1 3 @ 6 RPE Weight 235
Press
Incline0-1-0
Dumbbell 3 5 #VALUE!
Bench Press (Optional)
Incline Dumbbell 1 @ 810RPE @ 8 RPE
Bench Press (Optional) 2 each set Same
@ 8 RPE Weight
each
Row of Choice 2 7 set
@ 8 RPE each
Row of Choice 2 12 set
Pulldown of Choice 1 @ 810RPE @ 8 RPE
Pulldown of Choice 3 each set Same
@ 8-9Weight
RPE
Side Lateral
Drop-Set andofRest-
Choice 2 10 each
more timeset
for a
Pause 1 10+ total of 3 sets

Week 1 RPE Last

Day 2 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 4 @ 5-6 RPE Weight
<---Insert 300
Competition Squat 1 1 @ 5-6 RPE Weight 330
Competition
fingers Squat
in from normal 4 4 #VALUE!
grip) 1 7 170
fingers in from normal
grip)
fingers in from normal 1 7 180
grip) 1 7 190 <---Insert
Sumo Deadlift 1 7 @ 2-3 RPE Weight
<---Insert 295
Sumo
Belt Deadlift
Squat/Leg 1 7 @ 4 RPE Weight 315
Press/Hack Squat
Belt Squat/Leg 1 @ 810RPE @ 8 RPE
Press/Hack Squat 2 each set Same Weight

Week 1 RPE Last

Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 6-7 RPE Weight
<---Insert 255
Press 0-1-0 Bench
Competition 1 4 @ 6.5 RPE Weight 235
Press 0-1-0 Bench
Competition 1 4 #VALUE!
Press 0-1-0 Bench
or Dumbbell 3 4 @ #VALUE!
8 RPE each
Press
Press Drop-Set and 2 8 set for a
more time
Rest-Pause 1 8+ total of 3 sets
Row of Choice 1 @ 810RPE @ 8 RPE
Row ofExtension
Tricep Choice of 3 each set Same
@ 8-9Weight
RPE
Choice
Choice Drop-Set and 2 10 each
more time set
for a
Rest-Pause 1 10+ total of 3
@ 8-9 RPE sets
Bicep Curland
Drop-Set of Choice
Rest- 2 10 each
more timeset
for a
Pause 1 10+ total of 3 sets

Week 1 RPE Last

Day 4 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 3 @ 3-4 RPE Weight
<---Insert 285
Competition Pause
Competition Squat 1 3 @ 4-5 RPE Weight 300
Squat 0-1-0 2 6 #VALUE! <---Insert
Sumo Deadlift 1 1 @ 6 RPE Weight
<---Insert 420
Sumo Deadlift 1 4 @ 4-5 RPE Weight 365
Sumo Pause
Sumo DeadliftDeadlift 0- 1 4 #VALUE!
1-0
Hyperextensions/Dumb 2 4 @ #VALUE!
8 RPE each
bell RDLsLunges
Reverse 3 8-10 set each
@ 7 RPE
(Optional) 2 10 set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat
d 1 more rep left in the tank Bench Secondary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
240 #VALUE! #VALUE! 1 3 @ 5-6 RPE
250 #VALUE! #VALUE! 1 3 @ 6-7 RPE
#VALUE! #VALUE! 3 5 #VALUE!
1 @ 810RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
2 7 each
@ 8 RPEset
2 12 each set
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 time for aset
each total
1 10+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight
320 #VALUE! #VALUE! 1 4 @ 6-7 RPE
350 #VALUE! #VALUE! 1 1 @ 6 RPE
#VALUE! #VALUE! 4 4 #VALUE!
77.5 1190 1 7 175
 82.5 1260 1 7 185
85 1330 1 7 195
315 #VALUE! #VALUE! 1 7 @ 4-5 RPE
335 #VALUE! #VALUE! 1 7 @ 5 RPE
1 @ 810RPE @ 8 RPE
2 each set Same Weight

Week 2
TE Range KG Volume Sets Reps Weight
270 #VALUE! #VALUE! 1 1 @ 7 RPE
245 #VALUE! #VALUE! 1 4 @ 7 RPE
#VALUE! #VALUE! 1+ (4 total sets) 4 #VALUE!
#VALUE! #VALUE! #VALUE! 4 #VALUE!
@ 8 RPE
2 8 time for aset
each total
1 8+ of 3 sets
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 time for aset
each total
1 10+ of 3 sets
@ 8-9 RPE
2 10 each
time for aset
total
1 10+ of 3 sets

Week 2
TE Range KG Volume Sets Reps Weight
305 #VALUE! #VALUE! 1 3 @ 4-5 RPE
320 #VALUE! #VALUE! 1 3 @ 5-6 RPE
#VALUE! #VALUE! 2 6 #VALUE!
445 #VALUE! #VALUE! 1 1 @ 6.5 RPE
385 #VALUE! #VALUE! 1 4 @ 5-6 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 2 4 #VALUE!
@ 8 RPE
3 8-10 each set
@ 7 RPE
2 10 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat
Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 230 245 #VALUE! #VALUE! 1
Weight 240 255 #VALUE! #VALUE! 1
#VALUE! #VALUE! 3
1
2
2
2
1
3
2
1

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 310 330 #VALUE! #VALUE! 1
Weight 335 355 #VALUE! #VALUE! 1
#VALUE! #VALUE! 4
80 1225 1
 85 1295 1
<---Insert 87.5 1365 1
Weight
<---Insert 310 330 #VALUE! #VALUE! 1
Weight 330 350 #VALUE! #VALUE! 1
1
2

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 260 275 #VALUE! #VALUE! 1
Weight
many sets 235 250 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
2
1
1
3
2
1
2
1

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 295 315 #VALUE! #VALUE! 1
Weight 310 330 #VALUE! #VALUE! 1
<---Insert #VALUE! #VALUE! 2
Weight
<---Insert 425 450 #VALUE! #VALUE! 1
Weight 375 400 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
2

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
3 @ 6 RPE Weight
<---Insert 235 245 #VALUE! #VALUE!
3 @ 7 RPE Weight 245 260 #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
@ 810RPE @ 8 RPE
each set Same
@ 8 Weight
RPE
7 each
@ 8 RPEset
12 each set
@ 810RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
10 each seta
time for
10+ total of 3 sets

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
4 @ 7-8 RPE Weight
<---Insert 320 340 #VALUE! #VALUE!
1 @ 6.5 RPE Weight 340 360 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
7 180 82.5 1260
 7 190 85 1330
7 200 <---Insert 90 1400
7 @ 4-5 RPE Weight
<---Insert 325 345 #VALUE! #VALUE!
7 @ 6 RPE Weight 345 365 #VALUE! #VALUE!
@ 810RPE @ 8 RPE
each set Same Weight

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 7.5 RPE Weight
<---Insert 265 280 #VALUE! #VALUE!
4 @ 7.5 RPE Weight
how many 240 255 #VALUE! #VALUE!
4 #VALUE! sets you did #VALUE! #VALUE!
4 #VALUE!
@ 8 RPE #VALUE! #VALUE!
8 each
time forseta
8+ total of 3 sets
@ 810RPE @ 8 RPE
each set Same
@ 8-9Weight
RPE
10 each
time forseta
10+ total
@ 8-9of 3RPE
sets
10 eachfor
time seta
10+ total of 3 sets

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
3 @ 5-6 RPE Weight
<---Insert 305 325 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!
6 #VALUE! <---Insert #VALUE! #VALUE!
1 @ 7 RPE Weight
<---Insert 435 460 #VALUE! #VALUE!
4 @ 6-7 RPE Weight 390 410 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 #VALUE!
@ 8 RPE #VALUE! #VALUE!
8-10 each set
@ 7 RPE
10 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 3 @ 6-7 RPE Weight
<---Insert 235 250
1 3 @ 7-8 RPE Weight 245 265
3 5 #VALUE!
1 @ 810RPE @ 8 RPE
2 each set Same
@ 8 Weight
RPE
2 7 each
@ 8 RPEset
2 12 each set
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 time for aset
each total
1 10+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 4 @ 8-9 RPE Weight
<---Insert 330 350
1 1 @ 7 RPE Weight 345 370
4 4 #VALUE!
1 7 180
 1 7 190
1 7 200 <---Insert
1 7 @ 5-6 RPE Weight
<---Insert 335 355
1 7 @ 7 RPE Weight 360 380
1 @ 810RPE @ 8 RPE
2 each set Same Weight

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 8 RPE Weight
<---Insert 270 285
1 4 @ 8 RPE Weight
many sets 245 260
1+ (4 total sets) 4 #VALUE! you did
#VALUE! 4 #VALUE!
@ 8 RPE
2 8 time for aset
each total
1 8+ of 3 sets
1 @ 810RPE @ 8 RPE
3 each set Same
@ 8-9Weight
RPE
2 10 time for aset
each total
1 10+ of 3 sets
@ 8-9 RPE
2 10 each
time for aset
total
1 10+ of 3 sets

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 3 @ 6-7 RPE Weight
<---Insert 315 335
1 3 @ 7-8 RPE Weight 330 350
2 6 #VALUE! <---Insert
1 1 @ 8 RPE Weight
<---Insert 445 475
1 4 @ 7-8 RPE Weight 400 425
1 4 #VALUE!
2 4 #VALUE!
@ 8 RPE
3 8-10 each set
@ 7 RPE
2 10 each set

lume Totals
 Week 5
KG Volume Day 1
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 2
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 2
#VALUE! #VALUE! Press
Incline0-1-0
Dumbbell 3 4
Bench Press (Optional)
Incline Dumbbell 2 10
Bench Press (Optional) N/A N/A
Row of Choice 2 7
Row of Choice 2 12
Pulldown of Choice 3 10
Pulldown of Choice N/A N/A
Side Lateral
Drop-Set andofRest-
Choice 2 10
Pause N/A N/A

Week 5
KG Volume Day 2 Sets Reps
#VALUE! #VALUE! Competition Squat 1 3
#VALUE! #VALUE! Competition Squat 1 1
#VALUE! #VALUE! Competition
fingers Squat
in from normal 3 3
82.5 1260 grip) 1 6
 fingers in from normal
85 1330 grip)
fingers in from normal 1 6
90 1400 grip) 1 6
#VALUE! #VALUE! Sumo Deadlift 1 5
#VALUE! #VALUE! Sumo
Belt Deadlift
Squat/Leg 1 5
Press/Hack Squat
Belt Squat/Leg 2 10
Press/Hack Squat N/A N/A

Week 5
KG Volume Day 3
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 3
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 3
#VALUE! #VALUE! Press 0-1-0 Bench
or Dumbbell 3 3
Press
Press Drop-Set and 2 8
Rest-Pause N/A N/A
Row of Choice 3 10
Row ofExtension
Tricep Choice of N/A N/A
Choice
Choice Drop-Set and 2 10
Rest-Pause N/A N/A
Bicep Curl
Drop-Set of Choice
and Rest- 2 10
Pause N/A N/A

Week 5
KG Volume Day 4 Sets Reps
#VALUE! #VALUE! Competition Squat 1 2
#VALUE! #VALUE! Competition Pause
Competition Squat 1 2
#VALUE! #VALUE! Squat 0-1-0 2 5
#VALUE! #VALUE! Sumo Deadlift 1 1
#VALUE! #VALUE! Sumo Deadlift 1 3
#VALUE! #VALUE! Sumo Pause
Sumo DeadliftDeadlift 0- 1 3
#VALUE! #VALUE! 1-0
Hyperextensions/Dumb 1 3
bell RDLs 2 8-10
Reverse Lunges 1 10

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@#VALUE!
6-7 RPE #VALUE! #VALUE!
each set
N/A
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each set
@ N/A
7 RPE
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
170 77.5 1020
 180 82.5 1080
190 85 1140
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
N/ARPE
@ 6-7
each set
@ N/A
7 RPE
each set
@ N/A
7 RPE
each set
N/A

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
@ 6 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 HOW TO
DOWNLOAD
To have your own copy to edit, make sure
-----------------
>
Deadlift

For instructions on how to use the program

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1 RPE Last

Day 1
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 2 @ 6 RPE Weight 245
Press 0-1-0 Bench
Competition 1 4 #VALUE!
Press
Incline0-1-0
Dumbbell 3 4 @#VALUE!
7-8 RPE
Bench Press (Optional) 3 8 each set
@ 7-8 RPE
Row of Choice 2 6 @each set
7-8 RPE
Row of Choice 2 10 @each set
7-8 RPE
Pulldown of Choice 4 8 @each set
8-9 RPE
Side Lateral of Choice 3 8 each set

Week 1 RPE Last

Day 2 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
Competition Squat 1 3 @ 4-5 RPE Weight 300
Competition Squat 2 3 #VALUE!
Competition
Larsen Squat
Competition 2 5 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 6 185
Bench Press 0-1-0 1 6 195
Larsen Competition
Bench Press 0-1-0 1 6 205 <---Insert
Sumo Deadlift 1 6 @ 2-3 RPE Weight
<---Insert 310
Sumo
Belt Deadlift
Squat/Leg 1 6 @7-8
@ 4 RPE
RPE Weight 330
Press/Hack Squat 3 8 each set

Week 1 RPE Last

Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 7 RPE Weight
<---Insert 260
Press 0-1-0 Bench
Competition 1 3 @ 6.5 RPE Weight 240
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press
or 0-1-0 Bench
Dumbbell 3 3 #VALUE!
Press
or Dumbbell Bench 1 6 @
@ 7-8
7-8 RPE
RPE
Press 2 10 each set
@ 7-8 RPE
Row ofExtension
Tricep Choice of 4 8 @each set
8-9 RPE
Choice 3 8 @each set
8-9 RPE
Bicep Curl of Choice 3 8 each set

Week 1 RPE Last

Day 4 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 2 @ 4-5 RPE Weight 310
Competition Pause
Competition Squat 1 2 #VALUE!
Squat 0-1-0 2 5 #VALUE! <---Insert
Sumo Deadlift 1 1 @ 6 RPE Weight
<---Insert 420
Sumo Deadlift 1 3 @ 4-5 RPE Weight 375
Sumo Pause
Sumo DeadliftDeadlift 0- 1 3 #VALUE!
1-0
Hyperextensions/Dumb 2 5 @ #VALUE!
8 RPE each
bell RDLsLunges
Reverse 3 6-8 set each
@ 7 RPE
(Optional) 2 8 set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat
d 1 more rep left in the tank Bench Secondary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
260 #VALUE! #VALUE! 1 2 @ 6-7 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 4 @#VALUE!
7-8 RPE
3 8 each set
@ 7-8 RPE
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 @each set
8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
370 #VALUE! #VALUE! 1 1 @ 7.5 RPE
320 #VALUE! #VALUE! 1 3 @ 5-6 RPE
#VALUE! #VALUE! 2 3 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
85 1110 1 6 185
87.5 1170 1 6 195
 92.5 1230 1 6 210
330 #VALUE! #VALUE! 1 6 @ 4-5 RPE
350 #VALUE! #VALUE! 1 6 @7-8
@ 5 RPE
RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
275 #VALUE! #VALUE! 1 1 @ 7.5 RPE
255 #VALUE! #VALUE! 1 3 @ 7 RPE
#VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE!
#VALUE! #VALUE! #VALUE! 3 #VALUE!
1 6 @
@ 7-8
7-8 RPE
RPE
2 10 each set
@ 7-8 RPE
4 8 @each set
8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
330 #VALUE! #VALUE! 1 2 @ 5-6 RPE
#VALUE! #VALUE! 1 2 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
445 #VALUE! #VALUE! 1 1 @ 7 RPE
400 #VALUE! #VALUE! 1 3 @ 5-6 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
@ 8 RPE
3 6-8 each set
@ 7 RPE
2 8 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat
Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 245 265 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
2
2
4
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 350 375 #VALUE! #VALUE! 1
Weight 310 330 #VALUE! #VALUE! 1
#VALUE! #VALUE! 2
#VALUE! #VALUE! 2
85 1110 1
87.5 1170 1
 <---Insert 95 1260 1
Weight
<---Insert 325 345 #VALUE! #VALUE! 1
Weight 345 365 #VALUE! #VALUE! 1
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 265 280 #VALUE! #VALUE! 1
Weight
many sets 245 260 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
2
4
3
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
<---Insert #VALUE! #VALUE! 2
Weight
<---Insert 435 460 #VALUE! #VALUE! 1
Weight 390 410 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
3
2

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
2 @ 7 RPE Weight 250 265 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 @#VALUE!
7-8 RPE #VALUE! #VALUE!
8 each set
@ 7-8 RPE
6 @each set
7-8 RPE
10 @each set
7-8 RPE
8 @each set
8-9 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 360 380 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
6 185 85 1110
6 195 87.5 1170
 6 210 <---Insert 95 1260
6 @ 4-5 RPE Weight
<---Insert 335 355 #VALUE! #VALUE!
6 @7-8
@ 6 RPE
RPE Weight 360 380 #VALUE! #VALUE!
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 270 285 #VALUE! #VALUE!
3 @ 7.5 RPE Weight
many sets 245 265 #VALUE! #VALUE!
3 #VALUE! you did #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 @ 7-8 RPE
@ 7-8 RPE
10 @each set
7-8 RPE
8 @each set
8-9 RPE
8 @each set
8-9 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
5 #VALUE! <---Insert #VALUE! #VALUE!
1 @ 8 RPE Weight
<---Insert 445 475 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 400 425 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE!
@ 8 RPE #VALUE! #VALUE!
6-8 each set
@ 7 RPE
8 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 2 @ 7-8 RPE Weight 255 270
1 4 #VALUE!
3 4 @#VALUE!
7-8 RPE
3 8 each set
@ 7-8 RPE
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 @each set
8-9 RPE
3 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 8-9 RPE Weight
<---Insert 365 385
1 3 @ 7-8 RPE Weight 330 350
2 3 #VALUE!
2 5 #VALUE!
1 6 190
1 6 200
 1 6 215 <---Insert
1 6 @ 5-6 RPE Weight
<---Insert 350 370
1 6 @7-8
@ 7 RPE
RPE Weight 370 390
3 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 8-9 RPE Weight
<---Insert 275 290
1 3 @ 8 RPE Weight
how many 250 265
1+ (4 total sets) 3 #VALUE! sets you did
#VALUE! 3 #VALUE!
1 6 @
@ 7-8
7-8 RPE
RPE
2 10 each set
@ 7-8 RPE
4 8 @each set
8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!
2 5 #VALUE! <---Insert
1 1 @ 8-9 RPE Weight
<---Insert 455 485
1 3 @ 7-8 RPE Weight 410 440
1 3 #VALUE!
2 5 #VALUE!
@ 8 RPE
3 6-8 each set
@ 7 RPE
2 8 each set

lume Totals
 Week 5
KG Volume Day 1
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 3
#VALUE! #VALUE! Press
Incline0-1-0
Dumbbell 3 3
Bench Press (Optional) 2 8
Row of Choice 1 6
Row of Choice 2 10
Pulldown of Choice 3 8
Side Lateral of Choice 2 8

Week 5
KG Volume Day 2 Sets Reps
#VALUE! #VALUE! Competition Squat 1 1
#VALUE! #VALUE! Competition Squat 1 2
#VALUE! #VALUE! Competition Squat 1 2
#VALUE! #VALUE! Competition
Larsen Squat
Competition 2 4
85 1140 Bench
Larsen Press 0-1-0
Competition 1 5
90 1200 Bench Press 0-1-0 1 5
 Larsen Competition
97.5 1290 Bench Press 0-1-0 1 5
#VALUE! #VALUE! Sumo Deadlift 1 4
#VALUE! #VALUE! Sumo
Belt Deadlift
Squat/Leg 1 4
Press/Hack Squat 2 8

Week 5
KG Volume Day 3
Competition Bench Sets Reps
#VALUE! #VALUE! Press 0-1-0
Competition Bench 1 1
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 2
#VALUE! #VALUE! Press 0-1-0 Bench
Competition 1 2
#VALUE! #VALUE! Press
or 0-1-0 Bench
Dumbbell 3 2
Press
or Dumbbell Bench 1 6
Press 1 10
Row ofExtension
Tricep Choice of 3 8
Choice 2 8
Bicep Curl of Choice 2 8

Week 5
KG Volume Day 4 Sets Reps
#VALUE! #VALUE! Competition Squat 1 1
#VALUE! #VALUE! Competition Pause
Competition Squat 1 2
#VALUE! #VALUE! Squat 0-1-0 2 4
#VALUE! #VALUE! Sumo Deadlift 1 1
#VALUE! #VALUE! Sumo Deadlift 1 2
#VALUE! #VALUE! Sumo Pause
Sumo DeadliftDeadlift 0- 1 2
#VALUE! #VALUE! 1-0
Hyperextensions/Dumb 1 4
bell RDLs 2 6-8
Reverse Lunges 1 8

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@#VALUE!
6-7 RPE #VALUE! #VALUE!
each set
@ 6-7
@ 6-7 RPE
RPE
@each set
6-7 RPE
each
@ set
7 RPE
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
180 82.5 900
190 85 950
 200 90 1000
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
@ 6-7 RPE
@ 6-7
@ 6-7 RPE
RPE
@each set
7 RPE
@each set
7 RPE
each set

RPE Last
Weight Set KG Volume
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE!
@ 6-7 RPE #VALUE! #VALUE!
each set
@ 6 RPE

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 HOW TO
DOWNLOAD
To have your own copy to edit, make sure
-----------------
>
Deadlift

For instructions on how to use the program

Training Maxes LB KG
Squat 400 182.5 RPE Rating
Bench 300 135 10 Maximum Effort, could not hav
Deadlift 500 227.5 9.5 Maybe had 1 more rep left in t
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in
8 Had 2 more reps left in the tan
7.5 Maybe had 3 more reps left in
7 Had 3 more reps left in the tan
6.5 Maybe had 4 more reps left in
6 Had 4 more reps left in the tan

Week 1 RPE Last

Day 1
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 2 @ 6 RPE Weight 245
Press 0-1-0 Bench
Competition 1 4 #VALUE!
Press
Incline0-1-0
Dumbbell 3 4 @#VALUE!
7-8 RPE
Bench Press (Optional) 3 8 each set
@ 7-8 RPE
Row of Choice 2 6 @each set
7-8 RPE
Row of Choice 2 10 @each set
7-8 RPE
Pulldown of Choice 4 8 @each set
8-9 RPE
Side Lateral of Choice 3 8 each set

Week 1 RPE Last

Day 2 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 1 @ 7 RPE Weight
<---Insert 345
Competition Squat 1 3 @ 4-5 RPE Weight 300
Competition Squat 2 3 #VALUE!
Competition
Larsen Squat
Competition 2 5 #VALUE!
Bench
Larsen Press 0-1-0
Competition 1 6 185
Bench Press 0-1-0 1 6 195
Larsen Competition
Bench Press 0-1-0 1 6 205 <---Insert
Sumo Deadlift 1 6 @ 2-3 RPE Weight
<---Insert 310
Sumo
Belt Deadlift
Squat/Leg 1 6 @7-8
@ 4 RPE
RPE Weight 330
Press/Hack Squat 3 8 each set

Week 1 RPE Last

Day 3
Competition Bench Sets Reps Weight Set
<---Insert BE Range
Press 0-1-0 Bench
Competition 1 1 @ 7 RPE Weight
<---Insert 260
Press 0-1-0 Bench
Competition 1 3 @ 6.5 RPE Weight 240
Press 0-1-0 Bench
Competition 1 3 #VALUE!
Press
or 0-1-0 Bench
Dumbbell 3 3 #VALUE!
Press
or Dumbbell Bench 1 6 @
@ 7-8
7-8 RPE
RPE
Press 2 10 each set
@ 7-8 RPE
Row ofExtension
Tricep Choice of 4 8 @each set
8-9 RPE
Choice 3 8 @each set
8-9 RPE
Bicep Curl of Choice 3 8 each set

Week 1 RPE Last

Day 4 Sets Reps Weight Set
<---Insert BE Range
Competition Squat 1 2 @ 4-5 RPE Weight 310
Competition Pause
Competition Squat 1 2 #VALUE!
Squat 0-1-0 2 5 #VALUE! <---Insert
Sumo Deadlift 1 1 @ 7 RPE Weight
<---Insert 435
Sumo Deadlift 1 3 @ 5-6 RPE Weight 390
Sumo Pause
Sumo DeadliftDeadlift 0- 1 3 #VALUE!
1-0
Hyperextensions/Dumb 2 5 @ #VALUE!
8 RPE each
bell RDLsLunges
Reverse 3 6-8 set each
@ 7 RPE
(Optional) 2 8 set
wn copy to edit, make sure to click File —> Make A Copy to your own Google Drive.

on how to use the program, watch this Youtube Video----> https://youtu.be/8ms7-EnZuPY

Definition Recommended Splits

aximum Effort, could not have done another rep Monday
aybe had 1 more rep left in the tank Squat
d 1 more rep left in the tank Bench Secondary Bench
aybe had 2 more reps left in the tank, definitely had 1 more left Deadlift
d 2 more reps left in the tank
aybe had 3 more reps left in the tank, definitely had 2 more left
d 3 more reps left in the tank
aybe had 4 more reps left in the tank, definitely had 3 more left
d 4 more reps left in the tank

Week 2
TE Range KG Volume Sets Reps Weight
260 #VALUE! #VALUE! 1 2 @ 6-7 RPE
#VALUE! #VALUE! 1 4 #VALUE!
#VALUE! #VALUE! 3 4 @#VALUE!
7-8 RPE
3 8 each set
@ 7-8 RPE
2 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
4 8 @each set
8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
370 #VALUE! #VALUE! 1 1 @ 7.5 RPE
320 #VALUE! #VALUE! 1 3 @ 5-6 RPE
#VALUE! #VALUE! 2 3 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
85 1110 1 6 185
87.5 1170 1 6 195
 92.5 1230 1 6 210
330 #VALUE! #VALUE! 1 6 @ 4-5 RPE
350 #VALUE! #VALUE! 1 6 @7-8
@ 5 RPE
RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
275 #VALUE! #VALUE! 1 1 @ 7.5 RPE
255 #VALUE! #VALUE! 1 3 @ 7 RPE
#VALUE! #VALUE! 1+ (4 total sets) 3 #VALUE!
#VALUE! #VALUE! #VALUE! 3 #VALUE!
1 6 @
@ 7-8
7-8 RPE
RPE
2 10 each set
@ 7-8 RPE
4 8 @each set
8-9 RPE
3 8 @each set
8-9 RPE
3 8 each set

Week 2
TE Range KG Volume Sets Reps Weight
330 #VALUE! #VALUE! 1 2 @ 5-6 RPE
#VALUE! #VALUE! 1 2 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
460 #VALUE! #VALUE! 1 1 @ 8 RPE
410 #VALUE! #VALUE! 1 3 @ 6-7 RPE
#VALUE! #VALUE! 1 3 #VALUE!
#VALUE! #VALUE! 2 5 #VALUE!
@ 8 RPE
3 6-8 each set
@ 7 RPE
2 8 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
ecommended Splits:
Wednesday Friday Saturday
Primary Squat Secondary Squat
Tertiary Bench Primary Bench
Secondary Deadlift Primary Deadlift

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 245 265 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 3
3
2
2
4
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 350 375 #VALUE! #VALUE! 1
Weight 310 330 #VALUE! #VALUE! 1
#VALUE! #VALUE! 2
#VALUE! #VALUE! 2
85 1110 1
87.5 1170 1
 <---Insert 95 1260 1
Weight
<---Insert 325 345 #VALUE! #VALUE! 1
Weight 345 365 #VALUE! #VALUE! 1
3

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight
<---Insert 265 280 #VALUE! #VALUE! 1
Weight
many sets 245 260 #VALUE! #VALUE! 1
you did #VALUE! #VALUE! 1+ (4 total sets)
#VALUE! #VALUE! #VALUE!
1
2
4
3
2

Week 3
RPE Last Set
<---Insert BE Range TE Range KG Volume Sets
Weight 320 340 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
<---Insert #VALUE! #VALUE! 2
Weight
<---Insert 445 475 #VALUE! #VALUE! 1
Weight 400 425 #VALUE! #VALUE! 1
#VALUE! #VALUE! 1
#VALUE! #VALUE! 2
2
1

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Reps Weight RPE Last Set
<---Insert BE Range TE Range KG Volume
2 @ 7 RPE Weight 250 265 #VALUE! #VALUE!
4 #VALUE! #VALUE! #VALUE!
4 @#VALUE!
7-8 RPE #VALUE! #VALUE!
8 each set
@ 7-8 RPE
6 @each set
7-8 RPE
10 @each set
7-8 RPE
8 @each set
8-9 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 360 380 #VALUE! #VALUE!
3 @ 6-7 RPE Weight 320 340 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE! #VALUE! #VALUE!
6 185 85 1110
6 195 87.5 1170
 6 210 <---Insert 95 1260
6 @ 4-5 RPE Weight
<---Insert 335 355 #VALUE! #VALUE!
6 @7-8
@ 6 RPE
RPE Weight 360 380 #VALUE! #VALUE!
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
1 @ 8 RPE Weight
<---Insert 270 285 #VALUE! #VALUE!
3 @ 7.5 RPE Weight
many sets 245 265 #VALUE! #VALUE!
3 #VALUE! you did #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
6 @ 7-8 RPE
@ 7-8 RPE
10 @each set
7-8 RPE
8 @each set
8-9 RPE
8 @each set
8-9 RPE
8 each set

Reps Weight RPE Last Set

<---Insert BE Range TE Range KG Volume
2 @ 6-7 RPE Weight 330 350 #VALUE! #VALUE!
2 #VALUE! #VALUE! #VALUE!
5 #VALUE! <---Insert #VALUE! #VALUE!
1 @ 9 RPE Weight
<---Insert 465 490 #VALUE! #VALUE!
3 @ 7-8 RPE Weight 410 440 #VALUE! #VALUE!
3 #VALUE! #VALUE! #VALUE!
5 #VALUE!
@ 8 RPE #VALUE! #VALUE!
6-8 each set
@ 7 RPE
8 each set

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 2 @ 7-8 RPE Weight 255 270
1 4 #VALUE!
3 4 @#VALUE!
7-8 RPE
3 8 each set
@ 7-8 RPE
1 6 @each set
7-8 RPE
2 10 @each set
7-8 RPE
3 8 @each set
8-9 RPE
2 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 9 RPE Weight
<---Insert 370 395
1 3 @ 7-8 RPE Weight 330 350
2 3 #VALUE!
2 5 #VALUE!
1 6 190
1 6 200
 1 6 215 <---Insert
1 6 @ 5-6 RPE Weight
<---Insert 350 370
1 6 @7-8
@ 7 RPE
RPE Weight 370 390
2 8 each set

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 1 @ 9 RPE Weight
<---Insert 280 295
1 3 @ 8 RPE Weight 250 265
1 3 #VALUE!
3 3 #VALUE!
1 6 @ 6-7 RPE
1 10 @
@6-7 RPE
7 RPE
3 8 @each set
7 RPE
2 8 each set
N/A N/A N/A

Week 4
Sets Reps Weight RPE Last Set
<---Insert BE Range TE Range
1 2 @ 7-8 RPE Weight 340 360
1 2 #VALUE!
1 5 #VALUE!
1 1 #VALUE!
1 3 #VALUE!
1 3 #VALUE!
1 3 #VALUE!
N/A N/A N/A
N/A N/A N/A

lume Totals
 Week 5
KG Volume Tuesday Sets Reps
#VALUE! #VALUE! Competition Squat 1 1
#VALUE! #VALUE! Competition Squat 1 2
#VALUE! #VALUE! Competition Bench
Competition Squat 2 4
Press 0-1-0 Bench
Competition 1 1
Press 0-1-0 Bench
Competition 1 2
Press 0-1-0 3 4
Sumo Deadlift 3 1

Week 5
KG Volume Thursday Sets Reps
#VALUE! #VALUE! Competition
Larsen Squat
Competition 1 1
#VALUE! #VALUE! Bench
Larsen Press 0-1-0
Competition 1 6
#VALUE! #VALUE! Bench Press 0-1-0 1 6
#VALUE! #VALUE!
85 1140
90 1200
 97.5 1290
#VALUE! #VALUE!
#VALUE! #VALUE!

KG Volume
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Week 5
KG Volume Saturday Sets Reps
#VALUE! #VALUE! COMPETITION DAY!!!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!
#VALUE! #VALUE!

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
 RPE Last
Weight Set
<---Insert BE Range TE Range KG Volume
@ 7 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! <---Insert #VALUE! #VALUE!
@ 7-8 RPE Weight #VALUE! #VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!
#VALUE! #VALUE! #VALUE!

RPE Last
Weight Set BE Range TE Range KG Volume
#VALUE! #VALUE! #VALUE!
185 85 1110
200 90 1200
 RPE Last
Weight Set BE Range TE Range KG Volume

Lift Volume Totals

Squat #VALUE!
Bench #VALUE!
Deadlift #VALUE!
Accessory Movement Options
Row of Choice Video
DB Row (lat bias) https://www.youtube.com/watch?v=AmYxK66lr0U
DB CS Upper Back Row https://www.youtube.com/watch?v=WnLas4DoooU
Upper Lat Row-Around https://www.youtube.com/watch?v=kfw2WcTca0A

Pulldown of Choice Video

SA Lat Pulldown/Around https://www.youtube.com/watch?v=Oe-NDBTWZd8
UB Bilateral Pulldown https://www.youtube.com/watch?v=AFUuKqJ5Cxc
Unilateral Pulldown https://www.youtube.com/watch?v=jUpOtqN831g

Hamstring Curl of Choice Video

Seated Hamstrings Curl N/A
Lying Hamstrings Curl N/A

Tricep Extension of Choice Video

SA Cable Pressdown https://www.youtube.com/watch?v=CeDSlX1tcq8
SA Medial Extensions https://www.youtube.com/watch?v=9r9Nwnx1VWE
SA OH DB Extension https://www.youtube.com/watch?v=OM2c4zdSOQI
DB Medial Extensions https://www.youtube.com/watch?v=SoZ2EmGaOu8

Bicep Curl of Choice Video

SA Cable Curl https://www.youtube.com/watch?v=oM1rTgw8pU8
SA Machine Preacher https://www.youtube.com/watch?v=_lZ40G5SP0U
Seated Curl https://www.youtube.com/watch?v=LfHgOUrFbpQ
SA DB Preacher https://www.youtube.com/watch?v=7dupY6J4tW0

Side Lateral of Choice Video

SA Cable Lateral https://www.youtube.com/watch?v=re6Vs1cuV9Q
SA Cross-Body-Y https://www.youtube.com/watch?v=Is1nS3DZGIo
Seated DB Laterals https://www.youtube.com/watch?v=SLG3G08sfzA
CS Y-Raise https://www.youtube.com/watch?v=2xaBtpzGjPI
 toward the Additional Notes
ground. Do not let the weight
pull your arm down - lower it SLOWLY.
(friction the arm^^^
against the ribs)
-Keep the forearm in-line with the cable

Make sureAdditional
you have the Notes
same leg forward
as the working arm
Maintain extension in thefor spine
stability.
when
doing your
you're keeping this (chest
forearmup).
in-line with
the cable the entire time.

Additional
facing in the Notes
same direction the machine is
moving.
^^^

Can beAdditional
done double-armNotes
if you have
Can be done double-arm iftrainer.
access to a functional you have
access to a functional trainer.
N/A
N/A

Can beAdditional
done double-armNotes
if you have
access to a functional trainer.
Don't be an asshole on this. Move slowly.
N/A
N/A

Additional Notes
N/A
Can be done double-arm if you have
access to a functional trainer.
N/A
N/A