What date do you want to start the program?

Date Monday, June 5, 2023

Do you want to track weights in kg or lbs?

Enter 2.5 for kg and 5 for lbs 2.5

What are your 1RM's for following lifts? Variations

Squat 155 kg 147.5
Bench 105 kg 100
Deadlift 170 kg 162.5

Warmup
Front Leg Swings 2x10
Side Leg Swings 2x10
BD Hip Abductions 2x20
Seated good mornings w/ pause 2x10
Hip flexor stretch 1x10
Ankle stretch 1x10
BD Shoulder dislocations 2x10
BD Pull-aparts 2x10
BB Pause (whatever compund for day) 1x10
 Week 1
Monday, June 5, 2023
Exercise Sets Reps Weight RPE Volume
BB Squat (HighBar) 1 1 127.5 6 127.5
BB Squat (HighBar) 1 8 100 6 800
BB Squat (HighBar) 2 5 110 5 1100
MC Leg Press 3 12 7 -
MC Leg Extension (SS) 3 12 7 -
MC Hamstring Curl (SS) 3 12 7 -
DB Walking Lunges 2 10 7 -
MC Calve Raises 3 15 9 -
- - - - - -
Total Squat Volume - - - - 2027.5

Tuesday, June 6, 2023

Exercise Sets Reps Weight RPE Volume
BB Bench (CloseGrip) 1 1 87.5 6 87.5
BB Bench (CloseGrip) 3 8 67.5 6 1620
DB Incline Press 3 12 7 -
DB Shoulder Press 3 12 7 -
CB Chest Fly (SS) 3 15 7 -
DB Lateral Raise (SS) 3 15 7 -
CB Tricep Pushdown 3 12 8 -
CB Single-Arm Tricep Pushdown 3 15 8 -
Total Bench Volume - - - - 1707.5

Wednesday, June 7, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift (Paused) 1 1 140 6 140
BB Deadlift (Paused) 1 6 115 5 690
DB Romanian Deadlift 3 10 7 -
T-Bar Row 3 12 7 -
CB Single-Arm Lat Pulldown (SS) 3 12 7 -
CB Row (SS) 3 12 7 -
CB Rear Delt Fly 3 15 8 -
DB Preacher Curl (SS) 3 12 8 -
DB Hammer Curl (SS) 3 12 8 -
Total Deadlift Volume - - - - 830

Friday, June 9, 2023

Exercise Sets Reps Weight RPE Volume
BB Squat 1 3 125 6 375
BB Squat 3 4 117.5 5 1410
BB Hip Thrust 3 12 7 -
MC Leg Press 3 12 7 -
DB Romanian Deadlift 3 10 7 -
 MC Leg Extension (SS) 3 12 7 -
MC Hamstring Curl (SS) 3 12 7 -
MC Calve Raises 3 15 7 -
Total Squat Volume - - - - 1785

Saturday, June 10, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift 1 5 130 6 650
BB Deadlift 2 4 125 5 1000
BB Bench 1 2 87.5 6 175
BB Bench 3 3 85 6 765
CB Lat Pulldown 4 12 7 -
DB Incline Press 4 12 7 -
DB Row (WideGrip) (SS) 3 10 7 -
CB Chest Fly (SS) 3 12 7 -
CB Hammer Curl (SS) 3 15 8 -
CB Tricep Pushdown (SS) 3 15 8 -
DB Single-Arm Tricep OHE 4 12 8 -
Total Deadlift Volume - - - - 1650
Total Bench Volume - - - - 940
 Week 2
Monday, June 12, 2023
Exercise Sets Reps Weight RPE Volume
BB Squat (HighBar) 1 1 132.5 7 132.5
BB Squat (HighBar) 1 8 100 6 800
BB Squat (HighBar) 3 6 112.5 6 2025
MC Leg Press 4 10 7 -
DB Romanian Deadlift 3 12 7 -
MC Leg Extension (SS) 3 15 7 -
MC Hamstring Curl (SS) 3 15 7 -
DB Bulgarian Split Squats 2 10 7 -
MC Calve Raises 3 15 9 2957.5
Total Squat Volume - - - - 2957.5

Tuesday, June 13, 2023

Exercise Sets Reps Weight RPE Volume
BB Bench (CloseGrip) 1 1 90 7 90
BB Bench (CloseGrip) 4 8 70 7 2240
DB Incline Press 3 10 7 -
DB Shoulder Press 3 12 7 -
CB Chest Fly (SS) 4 12 8 -
DB Lateral Raise (SS) 4 15 8 -
CB Tricep Pushdown 3 12 8 -
CB Single-Arm Tricep Pushdown 3 12 8 -
Total Bench Volume - - - - 2330

Wednesday, June 14, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift (Paused) 1 1 145 7 145
BB Deadlift (Paused) 1 6 115 5 690
BB Row 3 10 7 -
DB Single-Arm Row 3 12 7 -
CB Row (WideGrip) 3 12 7 -
CB Rear Delt Fly 3 20 7 -
DB Preacher Curl (SS) 3 10 8 -
DB Bicep Curl (SS) 3 12 8 -
- - - - - -
Total Deadlift Volume - - - - 835

Friday, June 16, 2023

Exercise Sets Reps Weight RPE Volume
BB Squat 1 3 125 6 375
BB Squat 3 4 122.5 6 1470
BB Hip Thrust 3 12 110 7 -
DB Romanian Deadlift 3 10 7 -
DB Bulgarian Split Squats 2 10 7 -
MC Leg Extensions (SS) 3 12 8 -
MC Hamstring Curl (SS) 3 12 8 -
MC Calve Raises 3 15 9 -
Total Squat Volume - - - - 1845

Saturday, June 17, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift 1 5 132.5 7 662.5
BB Deadlift 2 4 130 6 1040
BB Bench 1 2 90 7 180
BB Bench 3 3 85 6 765
CB Row (SS) 3 12 7 -
MC Incline Press (SS) 3 10 7 -
DB Lateral Raise (SS) 3 12 8 -
CB Chest Fly (SS) 3 15 8 -
CB Pullover 3 15 8 -
CB Hammer Curl (SS) 3 10 8 -
CB Tricep Pushdown (SS) 3 12 8 -
Total Deadlift Volume - - - - 1702.5
Total Bench Volume - - - - 945
 Week 3
Monday, June 19, 2023
Exercise Sets Reps Weight RPE Volume
BB Squat (HighBar) 1 1 135 8 135
BB Squat (HighBar) 1 8 105 7 840
BB Squat (HighBar) 3 8 100 6 2400
MC Leg Press 3 12 8 -
DB Romanian Deadlift 3 10 8 -
MC Leg Extension (SS) 4 10 9 -
DB Bulgarian Split Squats 3 10 7 -
MC Calve Raises 3 12 9 -
- - - - - -
Total Squat Volume - - - - 3375

Tuesday, June 20, 2023

Exercise Sets Reps Weight RPE Volume
BB Bench (CloseGrip) 1 1 92.5 8 92.5
BB Bench (CloseGrip) 4 10 65 7 2600
DB Shoulder Press 3 12 8 -
DB Incline Press 3 10 8 -
DB Lateral Raise (SS) 3 15 8 -
CB Chest Fly (SS) 3 15 8 -
CB Tricep Pushdown 3 15 9 -
DB SkullCrusher 3 12 9 -
Total Bench Volume - - - - 2692.5

Wednesday, June 21, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift (Paused) 1 1 150 8 150
BB Deadlift (Paused) 1 6 115 5 690
T-Bar Row 3 12 8 -
CB Row (WideGrip) 3 12 8 -
CB Rear Delt Fly (SS) 3 12 8 -
DB Shrugs (SS) 3 12 8 -
DB Preacher Curl (SS) 3 10 9 -
DB Bicep Curl (SS) 3 12 9 -
- - - - - -
Total Deadlift Volume - - - - 840

Friday, June 23, 2023

Exercise Sets Reps Weight RPE Volume
BB Squat 1 3 125 6 375
BB Squat 3 4 122.5 6 1470
DB Bulgarian Split Squats 3 12 7 -
MC Leg Extension (SS) 3 15 8 -
MC Hamstring Curl (SS) 3 20 8 -
 DB Romanian Deadlift 3 15 7 -
MC Calve Raises 3 15 9 -
- - - - - -
Total Squat Volume - - - - 1845

Saturday, June 24, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift 1 5 132.5 7 662.5
BB Deadlift 2 4 130 6 1040
BB Bench 1 2 92.5 8 185
BB Bench 3 3 85 6 765
CB Lat Pulldown (CloseGrip) 4 12 8 0
DB Incline Press 4 12 8 0
DB Lateral Raise (SS) 4 15 8 0
DB Front Raise (SS) 4 15 8 0
CB Tricep Pushdown (SS) 4 12 9 0
CB Hammer Curl (SS) 4 12 9 0
- - - - - -
Total Deadlift Volume - - - - 1702.5
Total Bench Volume - - - - 950
 Week 4
Monday, June 26, 2023
Exercise Sets Reps Weight RPE Volume
BB Squat (HighBar) 1 1 140 9 140
BB Squat (HighBar) 1 8 110 8 880
BB Squat (HighBar) 3 8 105 7 2520
MC Leg Press 3 10 8 -
MC Leg Extension (SS) 3 12 9 -
MC Hamstring Curl (SS) 3 12 9 -
MC Calve Raises 3 12 10 -
- - - - - -
- - - - - -
Total Squat Volume - - - - 3540

Tuesday, June 27, 2023

Exercise Sets Reps Weight RPE Volume
BB Bench (CloseGrip) 1 1 95 9 95
BB Bench (CloseGrip) 4 10 65 7 2600
DB Shoulder Press 4 10 8 -
DB Incline Press 3 12 8 -
DB Lateral Raise (SS) 4 12 9 -
CB Chest Fly (SS) 4 15 9 -
CB Tricep Pushdown 3 12 9 -
CB Single-Arm Tricep Pushdown 3 10 9 -
Total Bench Volume - - - - 2695

Wednesday, June 28, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift (Paused) 1 1 155 9 155
BB Deadlift (Paused) 1 6 115 5 690
CB Row (WideGrip) 3 12 8 -
CB Single-Arm Lat Pulldown 3 12 8 -
CB Lat Pulldown 3 10 8 -
DB Row 3 12 8 -
CB Rear Delt Fly 3 12 9 -
DB Hammer Curl 4 15 9 -
- - - - - -
Total Deadlift Volume - - - - 845

Friday, June 30, 2023

Exercise Sets Reps Weight RPE Volume
BB Squat 1 3 125 6 375
BB Squat 3 4 122.5 6 1470
BB Hip Thrust 3 12 8 -
DB Romanian Deadlift 3 10 7 -
MC Leg Extension (SS) 4 12 8 -
MC Hamstring Curl (SS) 4 12 8 -
MC Calve Raises 3 15 10 -
- - - - - -
Total Squat Volume - - - - 1845

Saturday, July 1, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift 1 5 132.5 7 662.5
BB Deadlift 2 5 130 6 1300
BB Bench 1 2 92.5 8 185
BB Bench 3 3 85 6 765
CB Row (CloseGrip) 4 12 8 -
DB Shoulder Press 4 12 8 -
CB Chest Fly (SS) 3 15 9 -
CB Lateral Raise (SS) 3 15 9 -
DB Row 3 12 8 -
CB Tricep Pushdown (SS) 3 15 10 -
CB Hamme Curl (SS) 3 12 10 -
Total Deadlift Volume - - - - 1962.5
Total Bench Volume - - - - 950
 Week 5
Monday, July 3, 2023
Exercise Sets Reps Weight RPE Volume
BB Squat 2 4 122.5 6 980
BB Squat 1 7 115 7 805
MC Leg Press 4 10 8 -
DB Romanian Deadlift 4 12 8 -
MC Leg Extension (SS) 4 15 9 -
MC Hamstring Curl (SS) 4 15 9 -
MC Calve Raises 4 12 10 -
- - - - - -
Total Squat Volume - - - - 1785

Tuesday, July 4, 2023

Exercise Sets Reps Weight RPE Volume
BB Bench 1 1 90 6 90
BB Bench 1 5 82.5 7 412.5
BB Bench 4 5 80 6 1600
DB Incline Press 3 10 8 -
DB Shoulder Press 3 12 8 -
DB Lateral Raise (SS) 3 15 9 -
DB Front Raise (SS) 3 15 9 -
CB Chest Fly 3 12 9 -
CB Tricep Pushdown (SS) 3 12 9 -
BW Tricep Deips (SS) 3 AMRAP 10 -
CB Single-Arm Tricep OHE 3 10 10 -
Total Bench Volume - - - - 2102.5

Wednesday, July 5, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift 2 3 137.5 6 825
 BB Deadlift 1 5 132.5 7 662.5
T-Bar Row 3 12 8 -
DB Single-Arm Row 3 12 9 -
DB Row 3 10 8 -
DB Shrugs 3 12 8 -
DB Preacher Curl (SS) 3 12 10 -
DB Hammer Curl (SS) 3 10 10 -
Total Deadlift Volume - - - - 1487.5

Friday, July 7, 2023

Exercise Sets Reps Weight RPE Volume
BB Squat 3 5 117.5 6 1762.5
BB Bench 1 8 80 9 640
BB Bench (CloseGrip) 5 5 75 5 1875
DB Romanian Deadlift 3 12 8 -
MC Leg Extension (SS) 3 15 9 -
MC Hamstring Curl (SS) 3 15 9 -
DB Bulgarian Split Squat 2 15 8 -
MC Calve Raises 3 12 10 -
- - - - - -
Total Squat Volume - - - - 1762.5
Total Bench Volume - - - - 2515

Saturday, July 8, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift (Paused) 3 1 140 6 420
BB Bench 1 2 90 7 180
BB Bench 3 6 80 7 1440
T-Bar Row 3 12 8 -
DB Shoulder Press 4 12 8 -
CB Chest Fly (SS) 3 15 9 -
DB Lateral Raise (SS) 3 15 9 -
 DB Row 3 12 8 -
CB Tricep Pushdown (SS) 3 15 10 -
CB Hamme Curl (SS) 3 12 10 -
- - - - - -
- - - - - -
Total Deadlift Volume - - - - 600
Total Bench Volume - - - - 1620
 Week 6 Week 7
Monday, July 10, 2023 Monday, July 17, 2023
Exercise Sets Reps Weight RPE Volume Exercise
BB Squat 1 4 125 7 500 BB Squat
BB Squat 3 4 122.5 6 1470 BB Squat
BB Squat 1 7 115 7 805 BB Squat
DB Romanian Deadlift 3 12 8 - MC Leg Press
MC Leg Press 3 10 8 - DB Romanian Deadlift
MC Leg Extension (SS) 3 15 9 - MC Leg Extension (SS)
MC Hamstring Curl (SS) 3 15 9 - MC Hamstring Curl (SS)
MC Calve Raises 3 12 10 - MC Calve Raises
Total Squat Volume - - - - 2275 Total Squat Volume

Tuesday, July 11, 2023 Tuesday, July 18, 2023

Exercise Sets Reps Weight RPE Volume Exercise
BB Bench 1 1 90 6 90 BB Bench
BB Bench 2 5 82.5 7 825 BB Bench
BB Bench 3 5 80 6 1200 BB Bench
DB Shoulder Press 3 12 8 - DB Incline Press
CB Chest Fly (SS) 3 15 9 - DB Shoulder Press
DB Lateral Raise (SS) 3 15 9 - DB Lateral Raise (SS)
MC Pec-Dec 4 15 9 - CB Chest Fly (SS)
CB Tricep Pushdwon 3 12 9 - CB Tricep Pushdown
CB Single-Arm Tricep Pushdown 3 12 9 - CB Single-Arm Tricep OHE
- - - - - - -
- - - - - - -
Total Bench Volume - - - - 2115 Total Bench Volume

Wednesday, July 12, 2023 Wednesday, July 19, 2023

Exercise Sets Reps Weight RPE Volume Exercise
BB Deadlift 1 3 142.5 7 427.5 BB Deadlift
 BB Deadlift 2 5 130 6 1300 BB Deadlift
CB Row 3 15 8 - T-Bar Row
CB Single-Arm Lat Pulldown 3 12 9 - CB Single-Arm Lat Pulldown
DB Row 3 12 8 - CB Row
MC Rear Delt Fly 3 15 9 - CB Rear Delt Fly
DB Preacher Curl (SS) 3 12 10 - DB Preacher Curl (SS)
DB Hammer Curl (SS) 3 12 10 - DB Bicep Curl (SS)
Total Deadlift Volume - - - - 1727.5 Total Deadlift Volume

Friday, July 14, 2023 Friday, July 21, 2023

Exercise Sets Reps Weight RPE Volume Exercise
BB Squat 1 5 122.5 7 612.5 BB Squat
BB Squat 3 5 117.5 6 1762.5 BB Squat
BB Bench 1 8 80 9 640 BB Bench
BB Bench (CloseGrip) 5 5 75 5 1875 BB Bench (CloseGrip)
BB Hip Thrust 3 12 8 - DB Romanian Deadlift
DB Bulgarian Split Squat 2 10 8 - MC Leg Press
MC Leg Extension (SS) 3 12 9 - MC Leg Extension (SS)
MC Hamstring Curl (SS) 3 12 9 - MC Hamstring Curl (SS)
MC Calve Raises 3 15 10 - MC Calve Raises
Total Squat Volume - - - - 2375 Total Squat Volume
Total Bench Volume - - - - 2515 Total Bench Volume

Saturday, July 15, 2023 Saturday, July 22, 2023

Exercise Sets Reps Weight RPE Volume Exercise
BB Deadlift (Paused) 1 1 145 7 145 BB Deadlift (Paused)
BB Deadlift (Paused) 2 2 140 7 560 BB Deadlift (Paused)
BB Bench 2 2 92.5 8 370 BB Bench
BB Bench 4 6 77.5 6 1860 BB Bench
CB Lat Pulldown 3 10 9 - T-Bar Row
DB Incline Press 4 12 8 - DB Flat Press
CB Row (CloseGrip) (SS) 3 10 9 - CB Row (SS)
 DB Lateral Raise (SS) 3 12 9 - CB Chest Fly (SS)
CB Hammer Curl (SS) 3 15 10 - CB Hammer Curl (SS)
CB Tricep Pushdown (SS) 3 15 10 - CB Tricep Pushdown (SS)
DB Single-Arm Tricep OHE 4 12 10 - DB Single-Arm Tricep OHE
- - - - - - -
Total Deadlift Volume - - - - 705 Total Deadlift Volume
Total Bench Volume - - - - 930 Total Bench Volume
 Week 7 Week 8
Monday, July 17, 2023 Monday, July 24, 2023
Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
2 4 130 8 1040 BB Squat 1 4 130 8
3 4 122.5 6 1470 BB Squat 4 4 117.5 5
1 7 117.5 8 822.5 MC Leg Press 4 15 8
4 12 8 - DB Romanian Deadlift 3 12 8
4 12 8 - MC Leg Extension (SS) 4 12 9
4 15 9 - MC Hamstring Curl (SS) 4 12 9
4 15 9 - DB Bulgarian Split Squats 2 12 8
4 12 10 - MC Calve Raises 3 15 10
- - - - 2292.5 Total Squat Volume - - - -

Tuesday, July 18, 2023 Tuesday, July 25, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
1 1 92.5 7 92.5 BB Bench 1 1 92.5 7
1 5 85 8 425 BB Bench 2 5 85 8
4 5 80 6 1600 BB Bench 4 5 80 6
3 10 8 - DB Incline Press 3 10 8
3 12 8 - DB Shoulder Press 2 10 8
3 15 9 - MC Chest Press 3 12 9
3 12 9 - CB Chest Fly 3 15 9
3 12 9 - CB Tricep Pushdown 3 12 9
3 10 9 - CB Single-Arm Tricep OHE 3 10 9
- - - - - - - - - -
- - - - - - - - - -
- - - - 2117.5 Total Bench Volume - - - -

Wednesday, July 19, 2023 Wednesday, July 26, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
2 3 142.5 7 855 BB Deadlift 1 2 152.5 8
 2 5 132.5 7 1325 BB Deadlift 2 5 132.5 7
3 10 8 - T-Bar Row 3 10 8
3 12 9 - CB Single-Arm Lat Pulldown 3 12 9
3 10 8 - CB Row 3 10 8
3 15 9 - CB Rear Delt Fly 3 20 9
3 12 10 - DB Preacher Curl (SS) 3 12 10
3 12 10 - CB Bicep Curl (SS) 3 12 10
- - - - 2180 Total Deadlift Volume - - - -

Friday, July 21, 2023 Friday, July 28, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
2 5 125 8 1250 BB Squat 1 5 125 8
3 5 117.5 6 1762.5 BB Squat 3 5 122.5 7
1 8 80 9 640 BB Bench 1 8 82.5 9
5 5 77.5 5 1937.5 BB Bench (CloseGrip) 5 5 77.5 5
3 12 8 - MC Leg Press 3 10 8
3 10 8 - DB Romanian Deadlift 3 8 8
3 12 9 - MC Leg Extension (SS) 3 12 10
3 12 9 - MC Hamstring Curl (SS) 3 12 10
3 15 10 - MC Calve Raises 3 20 10
- - - - 3012.5 Total Squat Volume - - - -
- - - - 2577.5 Total Bench Volume - - - -

Saturday, July 22, 2023 Saturday, July 29, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
1 1 145 7 145 BB Deadlift (Paused) 1 1 145 7
2 2 145 8 580 BB Deadlift (Paused) 2 2 145 8
1 2 92.5 8 185 BB Bench 1 2 92.5 8
4 7 77.5 7 2170 BB Bench 4 7 77.5 7
3 12 8 - CB Lat Pulldown (WideGrip) 3 12 9
3 10 8 - DB Incline Press 3 10 8
3 10 9 - CB Row 3 10 8
3 10 9 - DB Shoulder Press (SS) 3 12 8
3 15 10 - CB Chest Fly (SS) 3 15 9
3 15 10 - EZ-Bar Curl (SS) 3 12 10
4 12 10 - CB Tricep Pushdown (SS) 3 15 10
- - - - - DB Single-Arm Tricep OHE 4 12 10
- - - - 725 Total Deadlift Volume - - - -
- - - - 2355 Total Bench Volume - - - -
Volume
520
1880
-
-
-
-
-
-
2400

Volume
92.5
850
1600
-
-
-
-
-
-
-
-
2542.5

Volume
305
 1325
-
-
-
-
-
-
1630

Volume
625
1837.5
660
1937.5
-
-
-
-
-
2462.5
2597.5

Volume
145
580
185
2170
 725
2355
 Week 9
Monday, July 31, 2023
Exercise Sets Reps Weight RPE Volume
BB Bench 1 1 92.5 7 92.5
BB Bench 1 3 87.5 7 262.5
BB Bench 3 3 85 6 765
DB Shoulder Press 3 10 8 -
DB Incline Press 3 12 8 -
DB Lateral Raise (SS) 3 15 9 -
CB Chest Fly (SS) 3 12 9 -
CB Tricep Pushdown 3 15 10 -
CB Single-Arm Tricep Pushdown 3 10 10 -
Total Bench Volume - - - - 1120

Tuesday, August 1, 2023

Exercise Sets Reps Weight RPE Volume
BB Squat 1 2 135 7 270
BB Squat 3 5 122.5 7 1837.5
MC Leg Press 3 10 8 -
BB Hip Thrust 3 12 8 -
MC Leg Extension (SS) 3 15 9 -
MC Hamstring Curl (SS) 3 15 9 -
DB Bulgarian Split Squats 3 12 8 -
MC Calve Raises 3 15 10 -
- - - - - -
Total Squat Volume - - - - 2107.5

Wednesday, August 2, 2023

Exercise Sets Reps Weight RPE Volume
BB Deadlift 1 2 147.5 7 295
BB Deadlift (Paused) 2 3 132.5 6 795
 T-Bar Row 3 12 8 -
CB Lat Pulldown 3 12 8 -
CB Row (CloseGrip) 3 12 8 -
CB Pullover 3 12 9 -
DB Hammer Curl 3 12 10 -
EZ-Bar Bicep Curl 3 15 10 -
Total Deadlift Volume - - - - 1090

Thursday, August 3, 2023

Exercise Sets Reps Weight RPE Volume
BB Bench 1 5 82.5 7 412.5
BB Bench 3 7 77.5 7 1627.5
T-Bar Row 3 12 8 -
DB Shoulder Press 3 10 8 -
CB Row 3 12 9 -
CB Tricep Pushdown (SS) 3 12 10 -
DB Hammer Curl (SS) 3 10 10 -
- - - - - -
- - - - - -
Total Bench Volume - - - - 2040

Saturday, August 5, 2023

Exercise Sets Reps Weight RPE Volume
BB Squat 1 1 137.5 7 137.5
BB Squat 3 3 130 7 1170
BB Bench 1 1 92.5 7 92.5
BB Bench 5 2 90 7 900
BB Deadlift 1 1 147.5 6 147.5
BB Deadlift 1 5 132.5 7 662.5
- - - - - -
Total Squat Volume - - - - 1307.5
Total Bench Volume - - - - 992.5
Total Deadlift Volume - - - - 810
 Week 10 Week 11
Monday, August 7, 2023 Monday, August 14, 2023
Exercise Sets Reps Weight RPE Volume Exercise
BB Bench 1 1 97.5 8 97.5 BB Bench
BB Bench 5 3 87.5 7 1312.5 BB Bench
DB Incline Press 4 12 8 - BB Bench
CB Chest Fly (SS) 4 12 9 - DB Shoulder Press
DB Lateral Raise (SS) 4 12 9 - DB Flat Press
CB Tricep Pushdown 4 12 10 - DB Lateral Raise (SS)
CB Single-Arm Tricep Pushdown 3 10 10 - CB Chest Fly (SS)
- - - - - - CB Tricep Pushdown
- - - - - - -
Total Bench Volume - - - - 1410 Total Bench Volume

Tuesday, August 8, 2023 Tuesday, August 15, 2023

Exercise Sets Reps Weight RPE Volume Exercise
BB Squat 1 2 135 7 270 BB Squat
BB Squat 4 4 125 7 2000 BB Squat
MC Leg Press 2 10 8 - DB Romanian Deadlift
DB Romanian Deadlift 2 10 8 - MC Leg Press
BB Hip Thrust 2 12 8 - MC Leg Extension (SS)
MC Leg Extension (SS) 3 15 9 - MC Hamstring Curl (SS)
MC Hamstring Curl (SS) 3 15 9 - DB Bulgarian Split Squats
DB Bulgarian Split Squats 2 10 8 - MC Calve Raises
MC Calve Raises 3 15 10 - -
Total Squat Volume - - - - 2270 Total Squat Volume

Wednesday, August 9, 2023 Wednesday, August 16, 202

Exercise Sets Reps Weight RPE Volume Exercise
BB Deadlift 1 2 147.5 7 295 BB Deadlift
BB Deadlift (Paused) 3 3 132.5 6 1192.5 BB Deadlift
 T-Bar Row 3 12 8 - CB lat Pulldown (WideGrip)
CB Pullover 3 15 9 - CB Row (WideGrip)
CB Lat Pulldown 3 10 9 - DB Row
DB Hammer Curl 3 12 10 - CB Pullover
EZ-Bar Bicep Curl 3 12 10 - DB Preacher Curl
- - - - - - -
Total Deadlift Volume - - - - 1487.5 Total Deadlift Volume

Thursday, August 10, 2023 Thursday, August 17, 2023

Exercise Sets Reps Weight RPE Volume Exercise
BB Bench 1 5 85 8 425 BB Bench
BB Bench 1 7 77.5 7 542.5 BB Bench
BB Bench 4 7 75 6 2100 BB Bench
T-Bar Row 3 10 8 - CB Lat Pulldown
DB Shoulder Press 3 12 8 - DB Lateral Raise
CB Lat Pulldown 3 12 9 - CB Chest Fly
CB Chest Fly 3 15 9 - CB Tricep Pushdown (SS)
CB Tricep Pushdown (SS) 3 12 10 - DB Bicep Curl (SS)
DB Bicep Curl (SS) 3 10 10 - -
Total Bench Volume - - - - 3067.5 Total Bench Volume

Saturday, August 12, 2023 Saturday, August 19, 2023

Exercise Sets Reps Weight RPE Volume Exercise
BB Squat 1 1 142.5 8 142.5 BB Squat
BB Squat 4 3 130 7 1560 BB Squat
BB Bench 1 1 97.5 8 97.5 BB Bench
BB Bench 1 2 92.5 8 185 BB Bench
BB Bench 4 2 90 7 720 BB Deadlift
BB Deadlift 1 1 157.5 8 157.5 BB Deadlift
BB Deadlift 1 5 132.5 7 662.5 -
Total Squat Volume - - - - 1702.5 Total Squat Volume
Total Bench Volume - - - - 1002.5 Total Bench Volume
Total Deadlift Volume - - - - 820 Total Deadlift Volume
 Week 11 Week 12
Monday, August 14, 2023 Monday, August 21, 2023
Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
1 1 97.5 8 97.5 BB Bench 1 1 100 9
2 3 90 8 540 BB Bench 3 2 97.5 9
4 3 87.5 7 1050 DB Flat Press 2 8 7
3 10 8 - DB Shoulder Press 2 8 8
3 12 8 - DB Lateral Raise 4 12 8
3 12 9 - CB Tricep Pushdown 3 10 8
3 12 9 - - - - - -
4 15 10 - - - - - -
- - - - - - - - - -
- - - - 1687.5 Total Bench Volume - - - -

Tuesday, August 15, 2023 Tuesday, August 22, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
1 2 137.5 8 275 BB Squat 1 1 147.5 9
4 4 125 7 2000 BB Squat 2 2 135 7
3 12 8 - MC Leg Press 3 8 8
3 10 8 - MC Hamstring Curl 4 10 8
3 15 8 - MC Calve Raises 2 15 8
3 15 8 - - - - - -
2 10 8 - - - - - -
3 15 10 - - - - - -
- - - - - Total Squat Volume - - - -
- - - - 2275

Wednesday, August 16, 2023 Wednesday, August 23, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
1 2 152.5 8 305 BB Deadlift 1 1 157.5 8
3 3 142.5 7 1282.5 BB Deadlift 1 2 152.5 8
 3 12 8 - CB Lat Pulldown 3 8 7
3 10 8 - CB Row 3 8 7
3 10 8 - DB Bicep Curl 3 10 8
3 12 9 - - - - - -
5 12 10 - - - - - -
- - - - - - - - - -
- - - - 1587.5 Total Deadlift Volume - - - -

Thursday, August 17, 2023 Thursday, August 24, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
1 5 85 8 425 BB Bench 5 3 82.5 5
1 7 80 8 560 CB Lat Pulldown 2 10 7
4 7 77.5 7 2170 CB Lateral Raise 2 10 8
4 10 8 - CB Tricep Pushdown (SS) 2 10 8
4 12 8 - DB Bicep Curl (SS 2 10 8
4 12 8 - - - - - -
3 12 9 - - - - - -
3 12 9 - - - - - -
- - - - - - - - - -
- - - - 3155 Total Bench Volume - - - -

Saturday, August 19, 2023 Saturday, August 26, 2023

Sets Reps Weight RPE Volume Exercise Sets Reps Weight RPE
1 1 147.5 9 147.5 BB Squat 1 1 10
3 3 135 8 1215 BB Bench 1 1 10
1 1 100 9 100 BB Deadlift 1 1 10
6 2 92.5 8 1110 - - - - -
1 1 162.5 9 162.5 - - - - -
1 5 137.5 8 687.5 - - - - -
- - - - - - - - - -
- - - - 1362.5 Total Squat Volume - - - -
- - - - 1210 Total Bench Volume - - - -
- - - - 850 Total Deadlift Volume - - - -
Volume
100
585
-
-
-
-
-
-
-
685

Volume
147.5
540
-
-
-
-
-
-
687.5

Volume
157.5
305
 -
-
-
-
-
-
462.5

Volume
1237.5
-
-
-
-
-
-
-
-
1237.5

Volume
0
0
0
-
-
-
-
0
0
0
 WEEKLY LOG TOTAL TRAINING VOLUME
TRAINING WEEK END OF WEEK BODYWEIGHT SQUAT BENCH PRESS DEADLIFT
START 74 - - -
Week 1 3812.5 2647.5 2480
Week 2 4802.5 3275 2537.5
Week 3 5220 3642.5 2542.5
Week 4 5385 3645 2807.5
Week 5 3547.5 6237.5 2087.5
Week 6 4650 5560 2432.5
Week 7 5305 7050 2905
Week 8 4862.5 7495 2355
Week 9 3415 4152.5 1900
Week 10 3972.5 5480 2307.5
Week 11 3637.5 6052.5 2437.5
Week 12 687.5 1922.5 462.5

Volume
8000
7000
6000
5000
4000
3000
2000
1000
0
Week Week Week Week Week Week Week Week Week Week Week Week
1 2 3 4 5 6 7 8 9 10 11 12

Column D Column E Column F