TRAINING
RPE Chart
Category
Standard
Squat
Standard
Deadlift
Standard
Squat
n/a
DAY 1
primary squat
main
deadlift
assistance
secondary squat
abs
REPS RPE F%
CAP
Squat
8.5
--
Rack Pull
8.5
Front Squat
8.5
Ab Rollout
DAY 2
REPS RPE F%
CAP
Bench Press
8.5
Standard
Bench Press secondary
bench main
primary bench
Bench Press assistance
Close Grip Bench
Standard
Bench Press shoulders
Shoulder Press
Standard
n/a
Standard
Deadlift
Standard
Squat
Standard
Deadlift
n/a
lats
deadlift main
primary squat
asssistance
deadlift supplement
abs
Standard
Bench Press primary bench main
Bench Press assistance 2
Standard
n/a
Standard
n/a
Standard
Standard
Standard
n/a
n/a
n/a
n/a
triceps
lats
Barbell Row, arms
DAY 3
REPS RPE F%
CAP
Deadlift
Paused Squat
Deadlift
Weighted Situp
DAY 4
REPS RPE F%
CAP
DB Floor Press
Pin Press
8.5
Dips
Pullups
DAY 5
Back movement
Shoulder movement
Calf Movement
Bicep Curls, triceps
REPS RPE F%
5
9
5
8
8.5 5
10
9
3
6
9
3
CAP
5
5
3
3
day 1
day 2
day 3
day 4
day 5
TOT
12000
12000
10000
8000
6000
4000
2000
0
8000
7000
6000
5000
4000
3000
2000
1000
0
WEEK 1
top set
WEEK 2
backoff # backoff e1RM
note
nice power out of the hole
115 x6 @8.5
105
150 x3 @9
140
90 x3 @8.5
85
top set
backoff # backoff e1RM
75
75 x3 @8
70
93.8
45 x8 @9
40
65.7
backoff # backoff e1RM
441 x5 @8
425
595.9
376 x5 @9
355
488.3
130 x1 @8
120
144.4
top set
backoff # backoff e1RM
81 x3 @8.5
75
66 x8 @8.5
60
21 x6 @9
20
50 x6 @10
45
backoff # backoff e1RM
squat
bench
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
squat
bench
deadlift
day 1
1710
1825
8980
5180
18%
3931
squat
31%
2106
11335
note
28.4
top set
2355
backoff # backoff e1RM
176.5
80 x3 @8.5
top set
top set
51%
bench
day 3
day 4
deadlift day 5
TOT
6890
Squat
12000
day 2
11335
deadlift
12000
11335
10000
8000
6000
4000
2000
0
1
Week
Deadlift
8000
7000
6000
5000
4000
3000
2000
1000
0
6890
1
Week
WEEK 3
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
squat
bench
0% 0%
0%
0%
0%
day 1
deadlift
0% 0%
0%
day 2
squat
squat
day 3
bench
bench day 4
deadlift
deadlift day 5
TOT
squat
day 2
day 3
benchday 4
day 5
deadlift
TOT
Bench Press
4500
day 1
3931
4500
4000
3500
3000
2500
2000
1500
1000
500
0
3931
1
Week
WEEK 4
top set
backoff # backoff e1RM
RPE Chart
note
Category
Standard
Squat
Standard
Deadlift
Standard
Squat
n/a
top set
backoff # backoff e1RM
note
Standard
Bench Press
Standard
Bench Press
Standard
Bench Press
n/a
top set
backoff # backoff e1RM
note
Standard
Deadlift
Standard
Squat
Standard
Deadlift
n/a
top set
backoff # backoff e1RM
note
Standard
Bench Press
Standard
Bench Press
Standard
n/a
n/a
top set
backoff # backoff e1RM
note
Standard
Standard
Standard
squat
bench
deadlift
n/a
n/a
n/a
n/a
1
0%0%
0%
week num
squat
bench
deadlift
1
2
3
4
5
6
7
8
9
squat vol
11335
10
INTENSIFICATION
DAY 1
primary squat
main
deadlift
assistance
secondary squat
abs
REPS RPE F%
3
8.5
Rack Pull
8.5
Front Squat
8.5
REPS RPE F%
1
8.5
Close Grip Bench
Shoulder Press
REPS RPE F%
CAP
Deadlift
Paused Squat
Deadlift
Weighted Situp
DAY 4
primary bench main
assistance 2
triceps
lats
CAP
Bench Press
Barbell Row
DAY 3
deadlift main
primary squat
asssistance
deadlift supplement
abs
CAP
Squat
Ab Rollout
DAY 2
secondary
bench main
primary
bench
assistance
shoulders
lats
WEEK 1
REPS RPE F%
CAP
DB Floor Press
Pin Press
8.5
Dips
Lat Pulldown
DAY 5
Back movement
Shoulder movement
Calf Movement
Bicep Curls
REPS RPE F%
5
9
5
8
8.5 5
10
9
3
6
9
3
CAP
5
5
3
3
bench vol
deadlift vol
day 1
3931
6890
day 2
day 3
day 4
day 5
TOT
top set
backoff # backoff
top set
backoff # backoff
top set
backoff # backoff
top set
backoff # backoff
top set
backoff # backoff
squat
bench
deadlift
WEEK 2
e1RM
note
top set
backoff # backoff e1RM
note
e1RM
note
top set
backoff # backoff e1RM
note
e1RM
note
top set
backoff # backoff e1RM
note
e1RM
note
top set
backoff # backoff e1RM
note
e1RM
note
top set
backoff # backoff e1RM
note
squat
bench
0%
0%
0%
day 1
squat
bench
day 2
day 3
day 4
deadlift
0%
0%
0%
day 1
squat
bench
day 2
day 3
day 4
deadlift day 5
deadlift day 5
TOT
TOT
WEEK 3
WEEK 4
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
squat
bench
squat
bench
deadlift
0%
0%
0%
18%
day 1
squat
31%
51%
deadlift
bench
day 2
day 3
day 4
deadlift day 5
TOT
31%
18%
WEEK 5
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
note
top set
backoff # backoff e1RM
note
squat
bench
0%
0%
0%
squat
31%
18%
day 1
51%
bench
deadlift
0%
0%
0%
day 2
day 3
day 4
deadlift day 5
TOT
squat
31%
18%
day 1
51%
bench
day 2
day 3
day 4
deadlift day 5
TOT
WEEK 6
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
note
top set
backoff # backoff e1RM
note
squat
bench
deadlift
0%
0%
0%
squat
31%
18%
day 1
51%
bench
day 2
day 3
day 4
deadlift day 5
TOT
Squat
Reps
RPE
10
10
100%
97%
94%
92%
90%
88%
86%
85%
84%
83%
9.5
99%
96%
93%
91%
89%
87%
86%
85%
84%
83%
97%
94%
92%
90%
88%
86%
85%
84%
83%
82%
8.5
96%
93%
91%
89%
87%
86%
85%
84%
83%
82%
94%
92%
90%
88%
86%
85%
84%
83%
82%
81%
93%
90%
88%
86%
85%
84%
83%
82%
81%
92%
88%
86%
85%
84%
83%
82%
81%
Bench Press
Reps
RPE
10
10
100%
96%
92%
89%
86%
83%
80%
78%
77%
76%
9.5
98%
94%
91%
88%
85%
82%
79%
78%
77%
76%
96%
92%
89%
86%
83%
80%
78%
77%
76%
75%
8.5
94%
91%
88%
85%
82%
79%
78%
77%
76%
75%
92%
89%
86%
83%
80%
78%
77%
76%
75%
74%
91%
86%
83%
80%
78%
77%
76%
75%
74%
89%
83%
80%
78%
77%
76%
75%
74%
RPE
10
10
100%
98%
96%
93%
91%
89%
87%
86%
85%
84%
9.5
99%
97%
95%
92%
90%
88%
87%
86%
85%
84%
98%
96%
93%
91%
89%
87%
86%
85%
84%
83%
8.5
97%
95%
92%
90%
88%
87%
86%
85%
84%
83%
96%
93%
91%
89%
87%
86%
85%
84%
83%
82%
95%
91%
89%
87%
86%
85%
84%
83%
82%
93%
89%
87%
86%
85%
84%
83%
82%
Deadlift
Reps
RM
Lift
1
% of 1RM
8
Squat
130
120
110
92%
85%
Bench Press
90
80
70
89%
78%
Deadlift
145
135
125
93%
86%
Average
91%
83%
Standard
Reps
11
12
RPE
10
82%
81%
10
100%
95%
90%
85%
80%
77%
74%
71%
69%
66%
82%
9.5
98%
93%
88%
83%
79%
76%
73%
70%
67%
65%
81%
95%
90%
85%
80%
77%
74%
71%
69%
66%
64%
8.5
93%
88%
83%
79%
76%
73%
70%
67%
65%
63%
90%
85%
80%
77%
74%
71%
69%
66%
64%
62%
85%
80%
77%
74%
71%
69%
66%
64%
62%
80%
77%
74%
71%
69%
66%
64%
62%
Average
Reps
11
12
RPE
10
75%
74%
10
100%
96%
92%
91%
88%
85%
82%
83%
82%
81%
75%
9.5
98%
94%
92%
90%
87%
84%
83%
83%
82%
81%
74%
96%
92%
91%
88%
85%
82%
83%
82%
81%
80%
8.5
94%
92%
90%
87%
84%
83%
83%
82%
81%
80%
92%
91%
88%
85%
82%
83%
82%
81%
80%
79%
92%
88%
85%
82%
83%
82%
81%
80%
79%
91%
85%
82%
83%
82%
81%
80%
79%
11
12
83%
82%
83%
82%
11
12
64%
62%
63%
62%
11
12
80%
79%
80%
79%
