Rip and Tear.xlsx

	B	C	D	E	F	H	I	J	K	L	N	O	P	Q	R	T	U	V	W	X	Z	AA	AB	AC	AD	AF	AG	AH	AI	AJ	AL	AM	AN	AO	AP	AR	AS	AT	AU	AV	AX	AY	AZ	BA	BB	BD	BE	BF	BG	BH	BJ	BK	BL	BM	BN	BP	BQ	BR	BS	BT
1	Units (lbs=1, Kg = 0)		1
2
3	RIP. AND. TEAR.
4
5	1RM
6	Squat	600
7	Bench	415
8	Deadlift	835
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10	Week 1 - Day 1					Week 2 - Day 1					Week 3 - Day 1					Week 4 - Day 1					Week 5 - Day 1					Week 6 - Day 1					Week 7 - Day 1					Week 8 - Day 1					Week 9 - Day 1					Week 10 - Day 1					Week 11 - Day 1					Week 12 - Day 1
11	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight
12	Squat	3	7	70.0%	420	Squat	3	5	72.5%	435	Squat	4	3	77.5%	465	Squat	5	1	82.5%	495	Squat	3	5	75.0%	450	Squat	4	3	77.5%	465	Squat	5	2	82.5%	495	Squat	5	1	87.5%	525	Squat	3	4	77.5%	465	Squat	4	3	80.0%	480	Squat	5	2	85.0%	510	Squat	5	1	90.0%	540
13	Bench	3	7	70.0%	290	Bench	3	5	72.5%	300	Bench	4	3	77.5%	320	Bench	5	1	82.5%	340	Bench	3	5	75.0%	310	Bench	4	3	77.5%	320	Bench	5	2	82.5%	340	Bench	5	1	87.5%	365	Bench	3	4	77.5%	320	Bench	4	3	80.0%	330	Bench	5	2	85.0%	355	Bench	5	1	90.0%	375
14	Deadlift	2	6	70.0%	585	Deadlift	2	4	72.5%	605	Deadlift	3	2	77.5%	645	Deadlift	3	1	82.5%	690	Deadlift	2	4	75.0%	625	Deadlift	3	2	77.5%	645	Deadlift	3	1	82.5%	690	Deadlift	3	1	87.5%	730	Deadlift	2	3	77.5%	645	Deadlift	3	2	80.0%	670	Deadlift	3	1	85.0%	710	Deadlift	3	1	90.0%	750
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16	Day 2					Day 2					Day 2					Day 2					Day 2					Day 2					Day 2					Day 2					Day 2					Day 2					Day 2					Day 2
17	Hypertrophy Day or Rest					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day
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19	Day 3					Day 3					Day 3					Day 3					Day 3					Day 3					Day 3					Day 3					Day 3					Day 3					Day 3					Day 3
20	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight
21	Squat	3	6	77.5%	465	Squat	3	4	80.0%	480	Squat	4	2	85.0%	510	Squat					Squat	3	5	80.0%	480	Squat	3	3	82.5%	495	Squat	4	1	87.5%	525	Squat					Squat	3	5	82.5%	495	Squat	3	3	85.0%	510	Squat	4	1	90.0%	540	Squat
22	Bench	3	5	70.0%	290		1	AMRAP	80.0%	480		1	AMRAP	85.0%	510		1	AMRAP	Choice		Bench	3	4	72.5%	300		1	AMRAP	82.5%	495		1	AMRAP	87.5%	525		1	AMRAP	Choice		Bench	3	3	75.0%	310		1	AMRAP	85.0%	510		1	AMRAP	90.0%	540		1	AMRAP	Choice
23	Leg hypertrophy					Bench	3	5	72.5%	300	Bench	3	5	75.0%	310	Bench	3	5	77.5%	320	Leg hypertrophy					Bench	3	4	75.0%	310	Bench	3	4	77.5%	320	Bench	3	4	80.0%	330	Leg hypertrophy					Bench	3	3	77.5%	320	Bench	3	3	80.0%	330	Bench	3	3	82.5%	340
24						Leg hypertrophy					Leg hypertrophy					Leg hypertrophy										Leg hypertrophy					Leg hypertrophy					Leg hypertrophy										Leg hypertrophy					Leg hypertrophy					Leg hypertrophy
25	Day 4					Day 4					Day 4					Day 4					Day 4					Day 4					Day 4					Day 4					Day 4					Day 4					Day 4					Day 4
26	Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest					Hypertrophy Day or Rest
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28	Day 5					Day 5					Day 5					Day 5					Day 5					Day 5					Day 5					Day 5					Day 5					Day 5					Day 5					Day 5
29	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight
30	Deadlift	2	6	77.5%	645	Deadlift	2	4	80.0%	670	Deadlift	3	2	85.0%	710	Deadlift					Deadlift	2	5	80.0%	670	Deadlift	2	3	82.5%	690	Deadlift	3	1	87.5%	730	Deadlift					Deadlift	2	5	82.5%	690	Deadlift	2	3	85.0%	710	Deadlift	3	1	90.0%	750	Deadlift
31	Bench	3	6	77.5%	320		1	AMRAP	80.0%	670		1	AMRAP	85.0%	710		1	AMRAP	Choice		Bench	3	5	80.0%	330		1	AMRAP	82.5%	690		1	AMRAP	87.5%	730		1	AMRAP	Choice		Bench	3	5	82.5%	340		1	AMRAP	85.0%	710		1	AMRAP	90.0%	750		1	AMRAP	Choice
32	Upper-body hypertrophy					Bench	3	4	80.0%	330	Bench	4	2	85.0%	355	Bench					Upper-body hypertrophy					Bench	3	3	82.5%	340	Bench	4	1	87.5%	365	Bench					Upper-body hypertrophy					Bench	3	3	85.0%	355	Bench	4	1	90.0%	375	Bench
33							1	AMRAP	80.0%	330		1	AMRAP	85.0%	355		1	AMRAP	Choice								1	AMRAP	82.5%	340		1	AMRAP	87.5%	365		1	AMRAP	Choice								1	AMRAP	85.0%	355		1	AMRAP	90.0%	375		1	AMRAP	Choice
34	Day 6					Upper-body hypertrophy					Upper-body hypertrophy					Upper-body hypertrophy					Day 6					Upper-body hypertrophy					Upper-body hypertrophy					Upper-body hypertrophy					Day 6					Upper-body hypertrophy					Upper-body hypertrophy					Upper-body hypertrophy
35	Exercise	Sets	Reps	Percentage	Weight																Exercise	Sets	Reps	Percentage	Weight																Exercise	Sets	Reps	Percentage	Weight
36	Squat	3	5	70.0%	420	Day 6					Day 6					Day 6					Squat	3	4	72.5%	435	Day 6					Day 6					Day 6					Squat	3	3	75.0%	450	Day 6					Day 6					Day 6
37	Leg Hypertrophy					Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Leg Hypertrophy					Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Leg Hypertrophy					Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight	Exercise	Sets	Reps	Percentage	Weight
38						Squat	3	5	72.5%	435	Squat	3	5	75.0%	450	Squat	3	5	77.5%	465						Squat	3	4	75.0%	450	Squat	3	4	77.5%	465	Squat	3	4	80.0%	480						Squat	3	3	77.5%	465	Squat	3	3	80.0%	480	Squat	3	3	82.5%	495
39	Day 7																				Day 7																				Day 7
40	Hypertrophy Day or Rest					Leg Hypertrophy					Leg Hypertrophy					Leg Hypertrophy					Hypertrophy Day or Rest					Leg Hypertrophy					Leg Hypertrophy					Leg Hypertrophy					Hypertrophy Day or Rest					Leg Hypertrophy					Leg Hypertrophy					Leg Hypertrophy
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42						Day 7					Day 7					Day 7										Day 7					Day 7					Day 7										Day 7					Day 7					Day 7
43						Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day										Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day										Rest or Hypertrophy Day					Rest or Hypertrophy Day					Rest or Hypertrophy Day
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