ROUNDY's 9-WEEK FREE PROGRAMME

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2	ROUNDY'S 9-WEEK PROGRAMME
3	ROUNDY'S 9-WEEK PROGRAMME
4	This FREE 9-week programme will take you through a foundational strength block with a peak at the end to establish 1RM progress! Fill in all the details below and enjoy the programme!
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7	LIFT	1RM (kg)
8	LIFT	1RM (kg)
9	SQUAT
10	SQUAT
11	BENCH PRESS
12	BENCH PRESS
13	DEADLIFT
14	DEADLIFT
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16	VIDEO TUTORIALS
17	If you need support on how to use the programme or anything to do with how strength training works, click on the correct image and follow the link!
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22	EXERCISE PREFERENCES
23	Select the appropriate preferences that work for your training goals in this 9-week programme.
24	Select a SQUAT variation to improve lifting technique/ weak points		Select SQUAT Variation
25			Select SQUAT Variation
26	Select a SQUAT variation to increase muscle mass		Select SQUAT Variation
27	Select a SQUAT variation to increase muscle mass		Select SQUAT Variation
28	Select a BENCH variation to improve lifting technique/ weak points		Select BENCH Variation
29			Select BENCH Variation
30	Select a BENCH variation to increase muscle mass		Select BENCH Variation
31	Select a BENCH variation to increase muscle mass		Select BENCH Variation
32	Select a DEADLIFT variation to improve lifting technique/ weak points		Select DEADLIFT Variation
33			Select DEADLIFT Variation
34	Select a DEADLIFT variation to increase muscle mass		Select DEADLIFT Variation
35	Select a DEADLIFT variation to increase muscle mass		Select DEADLIFT Variation
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37	EXERCISE INTENSITY
38	Select the appropriate training intensities for different exercise types in this 9-week programme.
39	SQUAT		Select INTENSITY
40	SQUAT		Select INTENSITY
41	BENCH PRESS		Select INTENSITY
42	BENCH PRESS		Select INTENSITY
43	DEADLIFT		Select INTENSITY
44	DEADLIFT		Select INTENSITY
45	ACCESSORY		Select INTENSITY
46	ACCESSORY		Select INTENSITY
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48	PROGRAMME RULES
49	Follow these rules to get the best out of your experience with the programme!
50	1) Make a copy of the programme using "File" and then "Make a copy"
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56	2) This is what your session looks like. Everything in GREY you cannot edit! Everything in WHITE you can edit. Some weights will be filled in for you based on your performance!
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62	3) There is a drop-down list for every variation or accessory exercise in Week 1 of each block. Click on each arrow and select an exercise that you have access to in your gym.
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69	4) In the "WARM-UP" tab you will find a warm-up sets calculator for Squat, Bench Press, and Deadlift. Enter the top set weight and reps, and it will give you the weight and rep jumps you will need leading to your top set.
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77	START THE PROGRAMME!
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