YOUR PROFILE

NAME ?
AGE ?
SQUAT 100
BENCH PRESS 100
DEADLIFT 100
STARTING BODY WEIGHT ?
ACCESSORIES
CLICK TO CHOOSE YOUR
VARIANT → PAUSED DEADLIFT ?
HIGH BAR SQUAT ?
CLICK TO CHOOSE YOUR
VARIANT → PAUSED SQUAT ?

INSTRUCTIONS & INFO

Welcome to your StrengthStudioTT Training program! This docum

you'll enter your information before you start the program and a
program. The "Your Program" sheet is where you will see your 1
INSTRUCTIONS BELOW BEFORE GETTING STARTED.

Instructions:
- Before getting started with or taking a full look at the p

1. Your Best Squat, Bench Press

working with during the next 12

2. Your Age & Starting Body Wei

3. For the "Squat Variant" & "De

max for this movement.
 4. Your Best High Bar Squat or a c

5. Rate your ability below to han

1 - I usually can't recover from m

SELECT HERE →

- During the program there are some things you will need

1. The information you NEED

used for calulations in your

2. You should/can also fill in

3. The information you shoul

week.

Tips & Things To Note:

1. In your program even though an exercise may be listed, if there
2. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
3. If there is a zero in the "WEIGHT" column & there is no RPE give
4. Sometimes when it says weight will be auto generated the
5. If you do over shoot the RPE of a top set, please auto regulate
6. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
7. The best split for this program is DAY 1 - DAY 2 - REST - DAY 3 -
8. If you do have an emergency question that is not answ

Email:
Instagram:
 WATCH THE EXPLAINER

ENTER YOUR CURRENT BEST LIFTS

AND OTHER ←INFORMATION
Here!

ogram! This document consists of two sheets. The "Start" sheet, is where
he program and also where you can get detailed information on the
ou will see your 12 weeks of programming laid out. PLEASE READ ALL THE
TED.

ull look at the program, these are the things you need to fill in/select in the "Your P

uat, Bench Press & Deadlift or a conservative estimate of what you can lift at an RPE of 9 in eac
uring the next 12 weeks.

tarting Body Weight. These are not completely necessary before starting the program but they

at Variant" & "Deadlift Variant" you will need to Click on the cell to select which variant you w
ovement.
gh Bar Squat or a conservative estimate of what you can lift at an RPE of 9 in this movement.

ility below to handle/recover from volume for each main lift (Your selection will alter your pro
n't recover from much volume on this lift. | 2 - I can handle an average amount of volume on

SQUAT BENCH PRESS DEADLIFT

2 2 2
CLICK THE CELL TO OPEN THE DROP DOWN
MENU OR ENTER 1,2 OR 3.

gs you will need to/should enter on a weekly & daily basis:

ation you NEED to fill in on a daily basis are the weights you moved for any RPE base
lations in your program.

d/can also fill in your comments on a daily basis under "DAY'S COMMENTS".

ation you should fill in on a weekly basis is your end of week body weight, the area fo

be listed, if there are dashes ( - ) in the "WEIGHT", "REPS" & "SETS" columns, then that exerc
the "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
here is no RPE given then that weight will be auto generated once the weight for the top s
o generated the weight for the top set may be repeated for the working sets, this is NO
ase auto regulate (drop the weight) on the downsets so that reps are not grinded out.
R KG) for the program is not listed. The unit of measurement will be what you have used for you
2 - REST - DAY 3 - REST - DAY 4 - REST - DAY 1. (EXAMPLE: SUNDAY, MONDAY, WEDNESDAY, FR
that is not answered within this document. Feel free to shoot us an email or Instag

Email Us!
Our Instagram!
THE EXPLAINER VIDEO:

Here!

/select in the "Your Profile" table above:

n lift at an RPE of 9 in each respective lift. These will be used to calculate some of the numbers

ting the program but they do provide a good point of reference for the future.

elect which variant you want to use for this program. Following that you can enter an estimated
f 9 in this movement.

ction will alter your program to suit you!):

e amount of volume on this lift. | 3 - I can usually handle a lot of volume on this lift and recov

oved for any RPE based sets. Simply enter the Top weight used as just a number a

S COMMENTS".

ody weight, the area for this information to be entered can be seen below each individua

lumns, then that exercise is not to be performed that week.

have to decide the weight based off an RPE and fill it into this document.
the weight for the top set of that exercise is entered.
orking sets, this is NOT an error in the program.
not grinded out.
hat you have used for your 1 rep maxes.
ONDAY, WEDNESDAY, FRIDAY)
us an email or Instagram DM:

DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
able above:

tive lift. These will be used to calculate some of the numbers you will be

de a good point of reference for the future.

se for this program. Following that you can enter an estimated or actual 1 rep
 uit you!):
| 3 - I can usually handle a lot of volume on this lift and recover well.

Simply enter the Top weight used as just a number as these are

ormation to be entered can be seen below each individual training

ot to be performed that week.

d off an RPE and fill it into this document.
at exercise is entered.
error in the program.
maxes.

M:

SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
 WEEK 1
DAY 1 SETS REPS WEIGHT
SQUAT 4 4 75
BENCH PRESS 4 4 75
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 3 5 #VALUE!
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) 4 6 65
PAUSED SQUAT - - -
PAUSED SQUAT 2 6 #VALUE!
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 3 4 75
SQUAT 3 8 65
CLOSE GRIP BENCH PRESS 3 9 0
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
 - - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 4 4 82
BENCH PRESS 4 4 82
BELT SQUAT/LEG PRESS 3 8-10 0
DB SHOULDER PRESS 3 10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 4 7 #VALUE!
INCLINE DB PRESS 3 8-10 0
BARBELL ROWS 4 6-8 0
CHEST SUPPORTED ROWS 3 10-12 0
TRICEP PUSHDOWNS 3 12-15 0
- - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS (VARIED GRIP) 4 7 70
PAUSED SQUAT 1 6 0
PAUSED SQUAT 2 6 0
WIDE GRIP PULLDOWNS 3 8-10 0
DB LATERAL RAISES 4 10-12 0
DB BICEP CURLS 4 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 4 4 82
SQUAT 3 7 75
 CLOSE GRIP BENCH PRESS 3 8 0
BULGARIAN SPLIT SQUAT 3 10-12 0
HAMSTRING CURLS 3 10-12 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 3 0
SQUAT 4 3 0
BENCH PRESS 1 3 0
BENCH PRESS 4 3 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

PAUSED DEADLIFT 1 1 0
PAUSED DEADLIFT 4 5 #VALUE!
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 4 6 80
PAUSED SQUAT 1 1 0
PAUSED SQUAT 2 5 0
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
 TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 4 3 0
SQUAT 4 5 78
LONG PAUSE BENCH PRESS 2 1 0
LONG PAUSE BENCH PRESS 4 6 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAY 1 SETS REPS WEIGHT
SQUAT 5 2 0
BENCH PRESS 6 2 0
BARBELL SHOULDER PRESS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -

DAY 2 SETS REPS WEIGHT

DEADLIFT 4 3 0
CLOSE GRIP BENCH PRESS 3 4 0
SEATED CABLE ROWS 3 8-10 0
TRICEP PUSHDOWNS 3 10-12 0
- - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

DAY 3 SETS REPS WEIGHT

BENCH PRESS 4 7 0
HB SQUAT 4 4 #VALUE!
SINGLE ARM DB ROWS 3 6-8 0
DB LATERAL RAISES 4 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
 TOTAL BENCH PRESS VOLUME - - -

DAY 4 SETS REPS WEIGHT

DEADLIFT 3 1 0
DEADLIFT 3 2 0
SQUAT 3 6 82
LONG PAUSE BENCH PRESS 3 1 0
LONG PAUSE BENCH PRESS 4 3 0
BULGARIAN SPLIT SQUAT 3 8-10 0
HAMSTRING CURLS 3 8-10 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
TOTAL DEADLIFT VOLUME - - -

END OF WEEK BODY WEIGHT:

0.0

PROGRAM ANALYSIS

Body Weight
1.0

0.9

0.8

0.7

0.6
BODY WEIGHT

0.5

0.4

0.3

0.2

0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
BODY WEIG
0.5

0.4

0.3

0.2

0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8 9 10 11 12
WEEK

Weekly Cumulati
25000

20000

15232
15000

13672
VOLUMe

11872

10000

8600

5640

5000

2760
 5640

5000

2760

0
1 2 3 4 5 6

WEEK
WEEK 1
DAILY VOLUME RPE TEMPO NOTES
1200 - - TENSION & CONTROL.
1200 - - PAUSED.
- 7-8 - -
- 7 - -
- - - -
1200 - - -
1200 - - -

DAILY VOLUME RPE TEMPO NOTES

#VALUE! - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
#VALUE! - - -

DAILY VOLUME RPE TEMPO NOTES

1560 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
- - - -
#VALUE! - - -
- 7-8 - -
- 7-8 - -
- 7-8 - -
- - - -
#VALUE! - - -
1560 - - -

DAILY VOLUME RPE TEMPO NOTES

900 - - -
1560 - - -
0 6 - -
- 7-8 - -
- 7-8 - -
 - - - -
1560 - - -
0 - - -
900 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 4
DAILY VOLUME RPE TEMPO NOTES
1312 - - TENSION & CONTROL.
1312 - - PAUSED.
- 8-9 - -
- 8-9 - -
- - - -
1312 - - -
1312 - - -

DAILY VOLUME RPE TEMPO NOTES

#VALUE! - - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
#VALUE! - - -

DAILY VOLUME RPE TEMPO NOTES

1960 - - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 8-9 - -
- 8-9 - -
- 8-9 - -
- - - -
0 - - -
1960 - - -

DAILY VOLUME RPE TEMPO NOTES

1312 - - -
1575 - - -
 0 7 - -
- 8-9 - -
- 8-9 - -
- - - -
1575 - - -
0 - - -
1312 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 7
DAILY VOLUME RPE TEMPO NOTES
0 8 - TENSION & CONTROL.
0 - - WEIGHT WILL BE AUTO GENERATED.
0 8 - PAUSED.
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 6-7 - -
#VALUE! - - -
0 7 - -
- 7-8 - -
- 7-8 - -
- - - -
0 - - -
#VALUE! - - -

DAILY VOLUME RPE TEMPO NOTES

1920 - - -
0 8 - -
0 - - WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
 0 - - -
1920 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7-8 - -
1560 - - -
0 7 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
1560 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

WEEK 10
DAILY VOLUME RPE TEMPO NOTES
0 8 - -
0 8 - -
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7 - -
0 7 - -
- 7-8 - -
- 7-8 - -
- - - -
0 - - -
0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 8 - -
#VALUE! - - -
- 7-8 - -
- 7-8 - -
- - - -
#VALUE! - - -
 0 - - -

DAILY VOLUME RPE TEMPO NOTES

0 7 - -
0 7 - -
1476 - - -
0 7-8 3s PAUSE -
0 - 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
- 7-8 - -
- 7-8 - -
- - - -
1476 - - -
0 - - -
0 - - -

END OF WEEK BODY WEIGHT:

0.0

Weekly Body Weight Log

Week Body Weight
Start ?

1 0.0

2 0.0

3 0.0

4 0.0

5 0.0

6 0.0

7 0.0

8 0.0

0.0 0.0 0.0 0.0

 9 0.0

10 0.0
0.0 0.0 0.0 0.0 11 0.0
9 10 11 12
12 0.0

Weekly Cumulati ve Volume For Each Main Lift

19392 19392 19392 19392

17152

15232

13672
5 6 7 8 9 10 11

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
21494
8
9
10
19392
11
12

Weekly Bench Cumulative Volume

Week
1
2
3
4
Weekly Squat Cumulative Volume 5
Weekly Bench Cumulative Volume
Weekly Deadlift Cumulative Volume
6
7
8
9
10
11
12

Weekly Deadlift Cumulative Volume

Week
1
2
 3
4
5
6
7
8
9
11 12 10
11
12
 WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 4 4 78 1248
BENCH PRESS 4 4 78 1248
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1248
TOTAL BENCH PRESS VOLUME - - - 1248

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 4 6 #VALUE! #VALUE!
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) 4 6 68 1632
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT 2 6 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 1632

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 78 1248
SQUAT 3 8 68 1632
CLOSE GRIP BENCH PRESS 3 8 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 1632
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 1248

END OF WEEK BODY WEIGHT:

0.0

WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 4 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 4 5 #VALUE! #VALUE!
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 6 75 1800
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT 2 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 1800

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 3 85 1020
 SQUAT 4 6 75 1800
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 5 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1800
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 1020

END OF WEEK BODY WEIGHT:

0.0

WEEK 8
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 2 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 2 0 0
BENCH PRESS 4 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 4 4 #VALUE! #VALUE!
CLOSE GRIP BENCH PRESS 3 6 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 7 80 2240
PAUSED SQUAT 2 1 0 0
PAUSED SQUAT 2 6 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
 TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 2240

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 5 2 0 0
SQUAT 3 7 80 1680
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 4 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1680
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 11
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 1 0 0
BENCH PRESS 5 1 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 3 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 6 0 0
HB SQUAT 4 4 #VALUE! #VALUE!
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 1 0 0
DEADLIFT 1 2 0 0
SQUAT 3 5 85 1275
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 2 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1275
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0
 Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
W
#VALUE!
3500
#VALUE!
#VALUE!
3272
#VALUE!
#VALUE!
#VALUE!
3008
#VALUE! 3000 2960
2880 2887
#VALUE!
#VALUE! 2760
#VALUE!
#VALUE!
2500

Weekly Bench Cumulative Volume

Cumulative Volume
2760
5640
8600 2000
11872
1800
13672
VOLUME

15232
17152
19392
1500
19392
19392
19392
21494

1000
Weekly Deadlift Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE!

500
#VALUE!
500
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 0
#VALUE! 1 2 3 4 5
#VALUE!
#VALUE!
K2
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7-8 - -
7-8 - -
7-8 - -
7-8 - -
- - -
- - -

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
6 - -
7-8 - -
7-8 - -
 - - -
- - -
- - -
- - -

ODY WEIGHT:

K5
RPE TEMPO NOTES
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K8
RPE TEMPO NOTES
8 - TENSION & CONTROL.
- - WEIGHT WILL BE AUTO GENERATED.
8 - PAUSED.
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
 - - -
- - -

RPE TEMPO NOTES

7-8 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:

K 11
RPE TEMPO NOTES
8 - -
8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

8 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
 - - -

RPE TEMPO NOTES

7-8 - -
7-8 - -
- - -
7-8 3s PAUSE -
7 3s PAUSE -
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

ODY WEIGHT:
 Weekly Volume For Each Main Lift

3272

2887

2240

2102
1998
1920

1800 1800

1680

1560 1560

1050
 0 0 0
4 5 6 7 8 9 10 11 12

WEEK
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS
 Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12

Weekly Bench Volume

Week
2102 1
1998
2
3
4
Weekly Squat Volume
Weekly Bench Volume
5
Weekly Deadlift Volume 6
7
8
9
10
11
12
1050

Weekly Deadlift Volume

Week
1
2
 3
4
5
6
7
8
0 0 9
10 11 12 10
11
12
 WEEK 3
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 4 4 80 1280
BENCH PRESS 4 4 80 1280
BELT SQUAT/LEG PRESS 3 8-10 0 -
DB SHOULDER PRESS 3 10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1280
TOTAL BENCH PRESS VOLUME - - - 1280

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 4 6 #VALUE! #VALUE!
INCLINE DB PRESS 3 8-10 0 -
BARBELL ROWS 4 6-8 0 -
CHEST SUPPORTED ROWS 3 10-12 0 -
TRICEP PUSHDOWNS 3 12-15 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS (VARIED GRIP) 4 6 70 1680
PAUSED SQUAT 1 6 0 0
PAUSED SQUAT 2 7 0 0
WIDE GRIP PULLDOWNS 3 8-10 0 -
DB LATERAL RAISES 4 10-12 0 -
DB BICEP CURLS 4 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 1680

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 80 1280
SQUAT 3 8 72 1728
CLOSE GRIP BENCH PRESS 3 7 0 0
BULGARIAN SPLIT SQUAT 3 10-12 0 -
HAMSTRING CURLS 3 10-12 0 -
 - - - - -
TOTAL SQUAT VOLUME - - - 1728
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 1280

END OF WEEK BODY WEIGHT:

0.0

WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 4 3 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

PAUSED DEADLIFT 1 1 0 0
PAUSED DEADLIFT 4 6 #VALUE! #VALUE!
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - #VALUE!

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 5 78 1560
PAUSED SQUAT 1 1 0 0
PAUSED SQUAT 2 5 0 0
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 1560

DAY 4 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 85 1360
 SQUAT 4 6 75 1800
LONG PAUSE BENCH PRESS 2 1 0 0
LONG PAUSE BENCH PRESS 4 6 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1800
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 1360

END OF WEEK BODY WEIGHT:

0.0

WEEK 9
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 5 2 0 0
BENCH PRESS 6 2 0 0
BARBELL SHOULDER PRESS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

DAY 2 SETS REPS WEIGHT DAILY VOLUME

DEADLIFT 4 4 0 0
CLOSE GRIP BENCH PRESS 3 5 0 0
SEATED CABLE ROWS 3 8-10 0 -
TRICEP PUSHDOWNS 3 10-12 0 -
- - - - -
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

DAY 3 SETS REPS WEIGHT DAILY VOLUME

BENCH PRESS 4 7 0 0
HB SQUAT 4 4 #VALUE! #VALUE!
SINGLE ARM DB ROWS 3 6-8 0 -
DB LATERAL RAISES 4 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - 0

DAY 4 SETS REPS WEIGHT DAILY VOLUME

 DEADLIFT 3 1 0 0
DEADLIFT 3 2 0 0
SQUAT 3 6 80 1440
LONG PAUSE BENCH PRESS 3 1 0 0
LONG PAUSE BENCH PRESS 4 3 0 0
BULGARIAN SPLIT SQUAT 3 8-10 0 -
HAMSTRING CURLS 3 8-10 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1440
TOTAL BENCH PRESS VOLUME - - - 0
TOTAL DEADLIFT VOLUME - - - 0

END OF WEEK BODY WEIGHT:

0.0

WEEK 12
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 1 0 0
SQUAT 3 3 78 702
BENCH PRESS 1 1 0 0
BENCH PRESS 3 3 78 702
DEADLIFT 2 1 0 0
DEADLIFT 3 5 70 1050
- - - - -
TOTAL SQUAT VOLUME - - - 702
TOTAL BENCH PRESS VOLUME - - - 702
TOTAL DEADLIFT VOLUME - - - 1050

DAY 2 SETS REPS WEIGHT DAILY VOLUME

SQUAT 3 6 72 1296
BENCH PRESS 4 5 70 1400
SEATED CABLE ROWS 3 10-12 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 1296
TOTAL BENCH PRESS VOLUME - - - 1400

REST 2-3 DAYS BETWEEN DAYS 2&3.

DAY 3 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 0 97 0
BENCH PRESS 1 0 97 0
DEADLIFT 1 0 97 0
- - - - -

END OF WEEK BODY WEIGHT:

0.0
Weekly Squat Volume
Volume
#VALUE!
2880
3008
2887
1800
1800
1560
1680
#VALUE!
#VALUE!
#VALUE!
1998

Weekly Bench Volume

Volume
2760
2880
2960
3272
1800
1560
1920
2240
0
0
0
2102

Weekly Deadlift Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
0
0
0
1050
3
RPE TEMPO NOTES
- - TENSION & CONTROL.
- - PAUSED.
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
8-9 - -
8-9 - -
8-9 - -
8-9 - -
- - -
- - -

RPE TEMPO NOTES

- - ONE FINGER SPACE IN OR OUT FROM COMP GRIP.
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
8-9 - -
8-9 - -
8-9 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
- - -
7 - -
8-9 - -
8-9 - -
 - - -
- - -
- - -
- - -

Y WEIGHT:

6
RPE TEMPO NOTES
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7.5 - BE CONSERVATIVE.
- - WEIGHT WILL BE AUTO GENERATED. (REPEAT)
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

6-7 - -
- - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
7 - -
- - WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

- - -
 - - -
7 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

9
RPE TEMPO NOTES
7 - -
7 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
7 - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

7 - -
- - -
7-8 - -
7-8 - -
- - -
- - -
- - -

RPE TEMPO NOTES

 7 - -
6 - -
- - -
7-8 3s PAUSE -
- 3s PAUSE WEIGHT WILL BE AUTO GENERATED.
7-8 - -
7-8 - -
- - -
- - -
- - -
- - -

Y WEIGHT:

12
RPE TEMPO ADDITIONAL NOTES
6-7 - -
- - -
6-7 - -
- - -
6-7 - -
- - -
- - -
- - -
- - -
- - -

RPE TEMPO ADDITIONAL NOTES

- - -
- - -
6 - -
- - -
- - -
- - -

WEEN DAYS 2&3.

RPE TEMPO ADDITIONAL NOTES
9-10 - AMRAP/REP TEST.
9-10 - AMRAP/REP TEST.
 9-10 - AMRAP/REP TEST.
- - -

Y WEIGHT:
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS
DAY'S COMMENTS

DAY'S COMMENTS

DAY'S COMMENTS