Blank Jacked and Rippled w/ more T1 volume

	A	B	C	D	E	F	G	H	I	J	L	M	N	O	P	Q	S	T	U	V	W	X	Z	AA	AB	AC	AD	AE	AG	AH	AI	AJ	AK	AL	AN	AO	AP	AQ	AR	AS	AU	AV	AW	AX	AY	AZ	BB	BC	BD	BE	BF	BG	BI	BJ	BK	BL	BM	BN	BP	BQ	BR	BS	BT	BU	BW	BX	BY	BZ	CA	CB	CD	CE	CF	CG	CH	CI	CK	CL	CM	CN	CO	CP
1
2	T1	2RM	T2	5RM	T3a	10RM	T3b	10RM	T3c	10RM
3	Bench		Incline Press		Cable Flys		Tricep Extension		Chest machine
4	DL		Pause SQ		Pull Downs		Barbell Row		Facepull
5	Squat		Sumo Dead		HS Curls		Leg Press		L Extension
6	OHP		Bench Press		Viking Press		Tricep Extension		Lateral Raises
7	Volume T1 (T1V)
8	Bench		Weight for volume T1s:								Week 1 - Day 1					Total	Week 2 - Day 1					Total	Week 3 - Day 1					Total	Week 4 - Day 1					Total	Week 5 - Day 1					Total	Week 6 - Day 1					Total	Week 7 - Day 1					Total	Week 8 - Day 1					Total	Week 9 - Day 1					Total	Week 10 - Day 1					Total	Week 11 - Day 1					Total	Week 12 - Day 1					Total
9	DL		Pick a weight you can do 3x8 with.. hard but not killing yourself,								Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps
10	Squat		Next week make the third set 9 reps, next week 10 reps.								1	Bench	0	5	3		1	Bench	0	3	4+		1	Bench	0	4	3		1	Bench	0	2	5		1	Bench	0	4	3+		1	Bench	0	2	4		1	Bench	0	3	3		1	Bench	0	1	9+		1	Bench	0	2	3+		1	Bench	0	Max	1		1	Bench	0	4	4+		1	Bench	Test
11	OHP		Move weight up either when you 12 on the third set, or 12 on all three, your call.								1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3		1V	Bench		8+	3
12	week	t1	reps	sets							2	Incline Press	0	6	5		2	Incline Press	0	5	5		2	Incline Press	0	4	5+		2	Incline Press	0	6	4		2	Incline Press	0	5	4		2	Incline Press	0	4	4+		2	Incline Press	0	6	3		2	Incline Press	0	5	3		2	Incline Press	0	4	3+		2	Incline Press	0	3	5+		2	Incline Press	-	-	-		2	Incline Press	-	-	-
13	1	85%	5	3							3	Cable Flys		Max	5		3	Cable Flys		Max	5		3	Cable Flys		Max	4		3	Cable Flys		Max	4		3	Cable Flys		Max	4		3	Cable Flys		Max	4		3	Cable Flys		Max	3		3	Cable Flys		Max	3		3	Cable Flys		Max	3		3	Cable Flys		Max	2		3	Cable Flys	-	-	-		3	Cable Flys	-	-	-
14	2	90%	3	4+		No T1 volume for deadlifts for me					3	Tricep Extension		Max	5		3	Tricep Extension		Max	5		3	Tricep Extension		Max	3		3	Tricep Extension		Max	4		3	Tricep Extension		Max	4		3	Tricep Extension		Max	4		3	Tricep Extension		Max	3		3	Tricep Extension		Max	3		3	Tricep Extension		Max	3		3	Tricep Extension		Max	2		3	Tricep Extension	-	-	-		3	Tricep Extension	-	-	-
15	3	87.5%	4	3		due to slight back issues,					3	Chest machine		Max	5		3	Chest machine		Max	5		3	Chest machine		Max	5		3	Chest machine		Max	4		3	Chest machine		Max	4		3	Chest machine		Max	4		3	Chest machine		Max	3		3	Chest machine		Max	3		3	Chest machine		Max	3		3	Chest machine		Max	2		3	Chest machine	-	-	-		3	Chest machine	-	-	-
16	4	92.5%	2	5		You can add them if you want-
17	5	90%	4	3+		Just create a new row.					Week 1 - Day 2					Total	Week 2 - Day 2					Total	Week 3 - Day 2					Total	Week 4 - Day 2					Total	Week 5 - Day 2					Total	Week 6 - Day 2					Total	Week 7 - Day 2					Total	Week 8 - Day 2					Total	Week 9 - Day 2					Total	Week 10 - Day 2					Total	Week 11 - Day 2					Total	Week 12 - Day 2					Total
18	6	95%	2	4							Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps
19	7	92.5%	3	3							1	DL	0	5	3		1	DL	0	3	4+		1	DL	0	4	3		1	DL	0	2	5		1	DL	0	4	3+		1	DL	0	2	4		1	DL	0	3	3		1	DL	0	1	9+		1	DL	0	3	3		1	DL	0	Max	1		1	DL	0	4	4+		1	DL	Test
20	8	97.5%	1	9+							2	Pause SQ	0	6	5		2	Pause SQ	0	5	5		2	Pause SQ	0	4	5+		2	Pause SQ	0	6	4		2	Pause SQ	0	5	4		2	Pause SQ	0	4	4+		2	Pause SQ	0	6	3		2	Pause SQ	0	5	3		2	Pause SQ	0	6	3		2	Pause SQ	0	3	5+		2	Pause SQ	-	-	-		2	Pause SQ	-	-	-
21	9	95%	2	3+							3	Pull Downs		Max	5		3	Pull Downs		Max	5		3	Pull Downs		Max	2		3	Pull Downs		Max	4		3	Pull Downs		Max	4		3	Pull Downs		Max	4		3	Pull Downs		Max	3		3	Pull Downs		Max	3		3	Pull Downs		Max	3		3	Pull Downs		Max	2		3	Pull Downs	-	-	-		3	Pull Downs	-	-	-
22	10	100%	Max	1							3	Barbell Row		Max	5		3	Barbell Row		Max	5		3	Barbell Row		Max	3		3	Barbell Row		Max	4		3	Barbell Row		Max	4		3	Barbell Row		Max	4		3	Barbell Row		Max	3		3	Barbell Row		Max	3		3	Barbell Row		Max	3		3	Barbell Row		Max	2		3	Barbell Row	-	-	-		3	Barbell Row	-	-	-
23	11	90%	2	4+							3	Facepull		Max	5		3	Facepull		Max	5		3	Facepull		Max	3		3	Facepull		Max	4		3	Facepull		Max	4		3	Facepull		Max	4		3	Facepull		Max	3		3	Facepull		Max	3		3	Facepull		Max	3		3	Facepull		Max	2		3	Facepull	-	-	-		3	Facepull	-	-	-
24	12	Test	Test	Test
25											Week 1 - Day 3					Total	Week 2 - Day 3					Total	Week 3 - Day 3					Total	Week 4 - Day 3					Total	Week 5 - Day 3					Total	Week 6 - Day 3					Total	Week 7 - Day 3					Total	Week 8 - Day 3					Total	Week 9 - Day 3					Total	Week 10 - Day 3					Total	Week 11 - Day 3					Total	Week 12 - Day 3					Total
26	Week	T2	Reps	Sets							Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps
27	1	80%	6	5							1	Squat	0	5	3		1	Squat	0	3	4+		1	Squat	0	4	3		1	Squat	0	2	5		1	Squat	0	4	3+		1	Squat	0	2	4		1	Squat	0	3	3		1	Squat	0	1	9+		1	Squat	0	2	3+		1	Squat	0	Max	1		1	Squat	0	4	4+		1	Squat	Test
28											1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3		1V	Squat		8+	3
29	2	85%	5	5							2	Sumo Dead	0	6	5		2	Sumo Dead	0	5	5		2	Sumo Dead	0	4	5+		2	Sumo Dead	0	6	4		2	Sumo Dead	0	5	4		2	Sumo Dead	0	4	4+		2	Sumo Dead	0	6	3		2	Sumo Dead	0	5	3		2	Sumo Dead	0	4	3+		2	Sumo Dead	0	3	5+		2	Sumo Dead	-	-	-		2	Sumo Dead	-	-	-
30	3	90%	4	5+							3	HS Curls		Max	5		3	HS Curls		Max	5		3	HS Curls		Max	4		3	HS Curls		Max	3		3	HS Curls		Max	4		3	HS Curls		Max	4		3	HS Curls		Max	3		3	HS Curls		Max	3		3	HS Curls		Max	3		3	HS Curls		Max	2		3	HS Curls	-	-	-		3	HS Curls	-	-	-
31	4	82.5%	6	4							3	Leg Press		Max	5		3	Leg Press		Max	5		3	Leg Press		Max	3		3	Leg Press		Max	4		3	Leg Press		Max	4		3	Leg Press		Max	4		3	Leg Press		Max	3		3	Leg Press		Max	3		3	Leg Press		Max	3		3	Leg Press		Max	2		3	Leg Press	-	-	-		3	Leg Press	-	-	-
32	5	87.5%	5	4							3	L Extension		Max	5		3	L Extension		Max	5		3	L Extension		Max	5		3	L Extension		Max	3		3	L Extension		Max	4		3	L Extension		Max	4		3	L Extension		Max	3		3	L Extension		Max	3		3	L Extension		Max	3		3	L Extension		Max	2		3	L Extension	-	-	-		3	L Extension	-	-	-
33	6	92.5%	4	4+
34	7	85%	6	3							Week 1 - Day 4					Total	Week 2 - Day 4					Total	Week 3 - Day 4					Total	Week 4 - Day 4					Total	Week 5 - Day 4					Total	Week 6 - Day 4					Total	Week 7 - Day 4					Total	Week 8 - Day 4					Total	Week 9 - Day 4					Total	Week 10 - Day 4					Total	Week 11 - Day 4					Total	Week 12 - Day 4					Total
35	8	90%	5	3							Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps	Tier	Exercise	Weight	Reps	Sets	Reps
36	9	95%	4	3+							1	OHP	0	5	3		1	OHP	0	3	5		1	OHP	0	4	3		1	OHP	0	2	5		1	OHP	0	4	3+		1	OHP	0	2	4		1	OHP	0	3	3		1	OHP	0	1	9+		1	OHP	0	3	3		1	OHP	0	Max	1		1	OHP	0	4	4+		1	OHP	Test
37											1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3		1V	OHP		8+	3
38	10	100%	3	5+							2	Bench Press	0	6	5		2	Bench Press	0	5	5		2	Bench Press	0	4	5+		2	Bench Press	0	6	4		2	Bench Press	0	5	4		2	Bench Press	0	4	4+		2	Bench Press	0	6	3		2	Bench Press	0	5	3		2	Bench Press	0	6	3		2	Bench Press	0	3	5+		2	Bench Press	-	-	-		2	Bench Press	-	-	-
39	11	Rest	Rest	Rest							3	Viking Press		Max	5		3	Viking Press		Max	5		3	Viking Press		Max	5		3	Viking Press		Max	4		3	Viking Press		Max	4		3	Viking Press		Max	4		3	Viking Press		Max	3		3	Viking Press		Max	3		3	Viking Press		Max	3		3	Viking Press		Max	2		3	Viking Press	-	-	-		3	Viking Press	-	-	-
40	12	Rest	Rest	Rest							3	Tricep Extension		Max	5		3	Tricep Extension		Max	5		3	Tricep Extension		Max	5		3	Tricep Extension		Max	4		3	Tricep Extension		Max	4		3	Tricep Extension		Max	4		3	Tricep Extension		Max	3		3	Tricep Extension		Max	3		3	Tricep Extension		Max	3		3	Tricep Extension		Max	2		3	Tricep Extension	-	-	-		3	Tricep Extension	-	-	-
41											3	Lateral Raises		Max	5		3	Lateral Raises		Max	5		3	Lateral Raises		Max	5		3	Lateral Raises		Max	4		3	Lateral Raises		Max	4		3	Lateral Raises		Max	4		3	Lateral Raises		Max	3		3	Lateral Raises		Max	3		3	Lateral Raises		Max	3		3	Lateral Raises		Max	2		3	Lateral Raises	-	-	-		3	Lateral Raises	-	-	-
42	Week	T3	Reps	Sets
43
44	1		Max	5
45	2		Max	5
46	3		Max	5
47	4		Max	4
48	5		Max	4
49	6		Max	4
50	7		Max	3
51	8		Max	3
52	9		Max	3
53	10		Max	2
54	11	Rest	Rest	Rest
55	12	Rest	Rest	Rest
56
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58
59
60
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62
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64
65
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