and 2

Squat 300 RPE Rating

Bench 200 10 Maximum Effort, could not have don
Deadlift 400 9.5 Maybe had 1 more rep left in the tan
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the ta
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the ta
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the ta
6 Had 4 more reps left in the tank

Week 1
Day 1 Sets Reps Weight RPE Last Set

Competition
Squat 1 4 245

Competition
Squat 1 4 240

Competition
Squat 2 5 215

Romanian
Deadlifts 1 8 @ 7 RPE <---Insert Weight

Romanian
Deadlifts 2 8 #VALUE!

Leg Curl of
Choice 3 12 @ 9 RPE
Chest
Supported Row
of Choice 3 8 @ 8 RPE

Week 1
Day 2 Sets Reps Weight RPE Last Set
Competition
Bench Press 1 4 165

Competition
Bench Press 2 4 160

Competition
Bench Press 2 5 145
Incline
Dumbbell
Bench Press 3 10 @ 7 RPE

Band Pull
Aparts 3 15 @ 9 RPE

Bicep Curl of
Choice 3 12 @ 9 RPE
Tricep
Extension of
Choice 3 12 @ 9 RPE

Week 1
Day 3 Sets Reps Weight RPE Last Set

Competition
Pause Squat 2 6 210

Competition
Pause Squat 2 6 190

Walking Lunges 3 10 @ 7 RPE

Lat Pulldown of
Choice 3 10 @ 8 RPE
Chest
Supported Row
of Choice 3 8 @ 8 RPE

Week 1
Day 4 Sets Reps Weight RPE Last Set
Deadlift 1 5 295

Deadlift 1 5 275

Deadlift 2 6 255

Competition
Bench Press 2 7 145

Close Grip
Bench Press 2 7 125

Facepulls 3 12 @ 9 RPE
Tricep
Extension of
Choice 3 12 @ 9 RPE
 Definition
mum Effort, could not have done another rep
e had 1 more rep left in the tank
more rep left in the tank
e had 2 more reps left in the tank, definitely had 1 more left
more reps left in the tank
e had 3 more reps left in the tank, definitely had 2 more left
more reps left in the tank
e had 4 more reps left in the tank, definitely had 2 more left
more reps left in the tank

Week 2
Sets Reps Weight RPE Last Set

As many reps as possible leaving 1

rep left in the tank (9 RPE). If you
get 5 reps or less, leave the
training max the same. If you get 6-
7 reps, increase training max by
5lbs. if you get 8+ reps, increase by
1 4+ 250 10lbs.

1 4 235

2 5 210

1 8 @ 7 RPE <---Insert Weight

2 8 #VALUE!

3 12 @ 9 RPE

3 8 @ 8 RPE

Week 2
Sets Reps Weight RPE Last Set
 As many reps as possible leaving 1
rep left in the tank (9 RPE). If you
get 5 reps or less, leave the
training max the same. If you get 6-
7 reps, increase training max by
5lbs. if you get 8+ reps, increase by
1 4+ 165 10lbs.

2 4 160

2 5 145

3 10 @ 7 RPE

3 15 @ 9 RPE

3 12 @ 9 RPE

3 12 @ 9 RPE

Week 2
Sets Reps Weight RPE Last Set

2 6 205

2 6 185

3 10 @ 7 RPE

3 10 @ 8 RPE

3 8 @ 8 RPE

Week 2
Sets Reps Weight RPE Last Set
1 5 305

1 5 285

2 6 265

2 7 140

2 7 125

3 12 @ 9 RPE

3 12 @ 9 RPE
5
Squat 300
Bench 200
Deadlift 400

Week 3 Week 4
Sets Reps Weight RPE Last Set Sets

1 4 245 1

1 4 240 1

2 5 215 2

1 8 @ 7 RPE <---Insert Weight 1

2 8 #VALUE! 2

3 12 @ 9 RPE 3

3 8 @ 8 RPE 3

Week 3 Week 4
Sets Reps Weight RPE Last Set Sets
 1 4 165 1

2 4 160 2

2 5 145 2

3 10 @ 7 RPE 3

3 15 @ 9 RPE 3

3 12 @ 9 RPE 3

3 12 @ 9 RPE 3

Week 3 Week 4
Sets Reps Weight RPE Last Set Sets

2 6 210 2

2 6 190 2

3 10 @ 7 RPE 3

3 10 @ 8 RPE 3

3 8 @ 8 RPE 3

Week 3 Week 4
Sets Reps Weight RPE Last Set Sets
1 5 315 1

1 5 295 1

2 6 270 2

2 7 145 2

2 7 125 2

3 12 @ 9 RPE 3

3 12 @ 9 RPE 3
Reps Weight RPE Last Set Day 1

As many reps as possible leaving 1

rep left in the tank (9 RPE). If you
get 5 reps or less, leave the training
max the same. If you get 6-7 reps,
increase training max by 5lbs. if you Competition
4+ 250 get 8+ reps, increase by 10lbs. Squat

Competition
4 235 Squat

Competition
5 210 Squat

Romanian
8 @ 7 RPE <---Insert Weight Deadlifts

Romanian
8 #VALUE! Deadlifts

Leg Curl of
12 @ 9 RPE Choice
Chest
Supported Row
8 @ 8 RPE of Choice

Reps Weight RPE Last Set Day 2

 As many reps as possible leaving 1
rep left in the tank (9 RPE). If you
get 5 reps or less, leave the training
max the same. If you get 6-7 reps,
increase training max by 5lbs. if you Competition
4+ 165 get 8+ reps, increase by 10lbs. Bench Press

Competition
4 160 Bench Press

Competition
5 145 Bench Press
Incline
Dumbbell
10 @ 7 RPE Bench Press

Band Pull
15 @ 9 RPE Aparts

Bicep Curl of
12 @ 9 RPE Choice
Tricep
Extension of
12 @ 9 RPE Choice

Reps Weight RPE Last Set Day 3

Competition
6 205 Pause Squat

Competition
6 185 Pause Squat

10 @ 7 RPE Walking Lunges

Lat Pulldown of
10 @ 8 RPE Choice
Chest
Supported Row
8 @ 8 RPE of Choice

Reps Weight RPE Last Set Day 4

 If RPE rating was 8 or more, keep
the same training max. If it was 6-
7.5 RPE, add 10lbs. to your training
max. And if it was 5.5 RPE or less,
5 325 add 15lbs. Deadlift

5 305 Deadlift

6 280 Deadlift

Competition
7 140 Bench Press

Close Grip
7 125 Bench Press

12 @ 9 RPE Facepulls
Tricep
Extension of
12 @ 9 RPE Choice
Week 5
Sets Reps Weight RPE Last Set

1 3 215

1 3 200

2 3 180

1 6 #VALUE!

1 6 #VALUE!

2 12 @ 7 RPE

2 8 @ 7 RPE

Week 5
Sets Reps Weight RPE Last Set
 1 3 140

2 3 135

2 3 125

85% of last
2 8 week's weight

2 15 @ 7 RPE

2 12 @ 7 RPE

2 12 @ 7 RPE

Week 5
Sets Reps Weight RPE Last Set

2 4 175

2 4 155

85% of last
2 8 week's weight

2 10 @ 7 RPE

2 8 @ 7 RPE

Week 5
Sets Reps Weight RPE Last Set
1 3 275

1 3 260

1 5 240

2 5 120

2 5 105

2 12 @ 7 RPE

2 12 @ 7 RPE
and 7
Squat 300 RPE Rating
Bench 200 10 Maximum Effort, could not have don
Deadlift 400 9.5 Maybe had 1 more rep left in the tan
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the ta
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the ta
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the ta
6 Had 4 more reps left in the tank

Week 6
Day 1 Sets Reps Weight RPE Last Set

Competition
Squat 1 3 255

Competition
Squat 1 3 245

Competition
Squat 2 4 220

Romanian
Deadlifts 1 6 @ 7 RPE <---Insert Weight

Romanian
Deadlifts 2 6 #VALUE!

Leg Curl of
Choice 3 12 @ 9 RPE
Chest
Supported Row
of Choice 3 7 @ 8 RPE

Week 6
Day 2 Sets Reps Weight RPE Last Set
Competition
Bench Press 1 3 170

Competition
Bench Press 2 3 165

Competition
Bench Press 2 4 150
Incline
Dumbbell
Bench Press 3 8 @ 7 RPE

Band Pull
Aparts 3 15 @ 9 RPE

Bicep Curl of
Choice 3 10 @ 9 RPE
Tricep
Extension of
Choice 3 10 @ 9 RPE

Week 6
Day 3 Sets Reps Weight RPE Last Set

Competition
Pause Squat 2 5 215

Competition
Pause Squat 2 5 195

Walking Lunges 3 8 @ 7 RPE

Lat Pulldown of
Choice 3 8 @ 8 RPE
Chest
Supported Row
of Choice 3 8 @ 8 RPE

Week 6
Day 4 Sets Reps Weight RPE Last Set

Deadlift 1 4 305
Deadlift 1 4 285

Deadlift 2 5 265

Competition
Bench Press 2 6 150

Close Grip
Bench Press 2 6 130

Facepulls 3 12 @ 9 RPE
Tricep
Extension of
Choice 3 10 @ 9 RPE
 Definition
mum Effort, could not have done another rep
e had 1 more rep left in the tank
more rep left in the tank
e had 2 more reps left in the tank, definitely had 1 more left
more reps left in the tank
e had 3 more reps left in the tank, definitely had 2 more left
more reps left in the tank
e had 4 more reps left in the tank, definitely had 2 more left
more reps left in the tank

Week 7
Sets Reps Weight RPE Last Set

As many reps as possible leaving 1

rep left in the tank (9 RPE). If you
get 4 reps or less, leave the
training max the same. If you get 5-
6 reps, increase training max by
5lbs. if you get 7+ reps, increase by
1 3 260 10lbs.

1 3 245

2 4 220

1 6 @ 7 RPE <---Insert Weight

2 6 #VALUE!

3 12 @ 9 RPE

3 8 @ 8 RPE

Week 7
Sets Reps Weight RPE Last Set
 As many reps as possible leaving 1
rep left in the tank (9 RPE). If you
get 4 reps or less, leave the
training max the same. If you get 5-
6 reps, increase training max by
5lbs. if you get 7+ reps, increase by
1 3+ 175 10lbs.

2 3 170

2 4 155

3 8 @ 7 RPE

3 15 @ 9 RPE

3 10 @ 9 RPE

3 10 @ 9 RPE

Week 7
Sets Reps Weight RPE Last Set

2 5 210

2 5 190

3 8 @ 7 RPE

3 8 @ 8 RPE

3 8 @ 8 RPE

Week 7
Sets Reps Weight RPE Last Set

1 4 315
1 4 295

2 5 270

2 6 150

2 6 130

3 12 @ 9 RPE

3 10 @ 9 RPE
10
Squat 300
Bench 200
Deadlift 400

Week 8 Week 9
Sets Reps Weight RPE Last Set Sets

1 3 255 1

1 3 245 1

2 4 220 2

1 6 @ 7 RPE <---Insert Weight 1

2 6 #VALUE! 2

3 12 @ 9 RPE 3

3 8 @ 8 RPE 3

Week 8 Week 9
Sets Reps Weight RPE Last Set Sets
 1 3 170 1

2 3 165 2

2 4 150 2

3 8 @ 7 RPE 3

3 15 @ 9 RPE 3

3 10 @ 9 RPE 3

3 10 @ 9 RPE 3

Week 8 Week 9
Sets Reps Weight RPE Last Set Sets

2 5 215 2

2 5 195 2

3 8 @ 7 RPE 3

3 8 @ 8 RPE 3

3 8 @ 8 RPE 3

Week 8 Week 9
Sets Reps Weight RPE Last Set Sets

1 4 325 1
1 4 305 1

2 5 280 2

2 6 150 2

2 6 130 2

3 12 @ 9 RPE 3

3 10 @ 9 RPE 3
 Week 10
Reps Weight RPE Last Set Day 1 Sets

Competition
3 260 Squat 1

Competition
3 245 Squat 1

Competition
4 220 Squat 2

<---Insert Romanian
6 @ 7 RPE Weight Deadlifts 1

Romanian
6 #VALUE! Deadlifts 1

Leg Curl of
12 @ 9 RPE Choice 2
Chest
Supported Row
8 @ 8 RPE of Choice 2

Week 10
Reps Weight RPE Last Set Day 2 Sets
 Competition
3+ 175 Bench Press 1

Competition
3 170 Bench Press 2

Competition
4 155 Bench Press 2
Incline
Dumbbell
8 @ 7 RPE Bench Press 2

Band Pull
15 @ 9 RPE Aparts 2

Bicep Curl of
10 @ 9 RPE Choice 2
Tricep
Extension of
10 @ 9 RPE Choice 2

Week 10
Reps Weight RPE Last Set Day 3 Sets

Competition
5 210 Pause Squat 2

Competition
5 190 Pause Squat 2

8 @ 7 RPE Walking Lunges 2

Lat Pulldown of
8 @ 8 RPE Choice 2
Chest
Supported Row
8 @ 8 RPE of Choice 2

Week 10
Reps Weight RPE Last Set Day 4 Sets

4 335 Deadlift 1
4 315 Deadlift 1

5 290 Deadlift 1

Competition
6 150 Bench Press 2

Close Grip
6 130 Bench Press 2

12 @ 9 RPE Facepulls 2
Tricep
Extension of
10 @ 9 RPE Choice 2
Reps Weight RPE Last Set

2 220

2 210

2 185

4 #VALUE!

4 #VALUE!

12 @ 7 RPE

8 @ 7 RPE

Reps Weight RPE Last Set

 2 150

2 145

3 130

85% of last
6 week's weight

15 @ 7 RPE

10 @ 7 RPE

10 @ 7 RPE

Reps Weight RPE Last Set

3 180

3 160

85% of last
6 week's weight

8 @ 7 RPE

8 @ 7 RPE

Reps Weight RPE Last Set

3 285
3 270

3 245

4 130

4 110

12 @ 7 RPE

10 @ 7 RPE