GST SIZE - One Week Trial Journal

	A	B	C	D	E	F	G	H	I
1	FREE TRIAL WEEK
2	SQUAT DAY
3	DATE
4
5	CORE - 8-12, 8-12, AMRAP @ 60% 1RM		SET 1	SET 2	SET 3	SET 4	SET 5	SET 6	SET 7
6	Squat Core	Weight
7	Barbell Squat	Reps
8		RPE
9
10	SUPPS - 3 x 10 TESTING
11	Lift S1	Weight
12	Barbell Romanian Deadlift	Reps
13		RPE
14	Squat S2
15	Dumbbell Walking Lunge
16
17	Squat S3
18	Leg Extension
19
20	Squat S4
21	Leg Press Calf Raise
22
23	Squat S5
24	Cable Face Pull w/ Rope Attachment
25
26	Ab A1
27	Kneeling Cable Crunch
28
29
30	NOTES
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42	You’re here to start a one-week trial of my GST-SIZE program. This trial will give you an introduction to some of the program’s concepts and a sample of the program itself.
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45	Train Hard. Train Smart. GROW!
46
47	PULL/OVERHEAD PRESS DAY		FREE TRIAL WEEK
48	DATE
49
50	CORE - 8-12, 8-12, AMRAP @ 60% 1RM		SET 1	SET 2	SET 3	SET 4	SET 5	SET 6	SET 7
51	Pull Core	Weight
52	Pullup Grip Lat Pulldown	Reps
53		RPE
54	Overhead Press Core
55	Standing Barbell Overhead Press
56
57
58	SUPPS - 3 x 10 TESTING
59	Pull S2	Weight
60	Seated Cable Row w/ Neutral Grip	Reps
61		RPE
62	Press S1
63	Flat Dumbbell Press
64
65	Pull S4
66	Standing Barbell Curl
67
68	Press S4
69	Tricep Pressdown w/ Rope Attachment
70
71	Pull S5
72	Standing Dumbbell Lateral Flye
73
74
75	NOTES
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87	If you like your training, you’ll stick to it, have fun with it, and train harder. If it’s boring and generic, you won't. Trust me on this one.
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90	Train Hard. Train Smart. GROW!
91
92	LIFT DAY		FREE TRIAL WEEK
93	DATE
94
95	CORE - 8-12, 8-12, AMRAP @ 60% 1RM		SET 1	SET 2	SET 3	SET 4	SET 5	SET 6	SET 7
96	Lift Core	Weight
97	Conventional or Hex Bar Deadlift	Reps
98		RPE
99
100	SUPPS - 3 x 10 TESTING