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Deadlift
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Training MaxesLBKGThese values will be filled in once you enter weight lifted as you complete the program.
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Squat400182.5Calculated Weekly MaxWeek 1Week 2Week 3Week 4RPE RatingDefinition
Recommended Splits:
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Bench300135Squat#VALUE!#VALUE!#VALUE!#VALUE!10
Maximum Effort, could not have done another rep
MondayWednesdayFridaySaturday
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Deadlift500227.5Squat TS Weight@ 6.5 RPE@ 7 RPE@ 7.5 RPE@ 8 RPE9.5
Maybe had 1 more rep left in the tank
SquatPrimary SquatSecondary Squat
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Squat TS RPE#VALUE!#VALUE!#VALUE!#VALUE!9
Had 1 more rep left in the tank
BenchSecondary BenchTertiary BenchPrimary Bench
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Bench Press#VALUE!#VALUE!#VALUE!#VALUE!8.5
Maybe had 2 more reps left in the tank, definitely had 1 more left
DeadliftSecondary DeadliftPrimary Deadlift
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Bench TS Weight@ 6.5 RPE@ 7 RPE@ 7.5 RPE@ 8 RPE8
Had 2 more reps left in the tank
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Bench TS RPE#VALUE!#VALUE!#VALUE!#VALUE!7.5
Maybe had 3 more reps left in the tank, definitely had 2 more left
MondayTuesdayThursdaySaturday
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Deadlift#VALUE!#VALUE!#VALUE!#VALUE!7
Had 3 more reps left in the tank
SquatPrimary SquatSecondary Squat
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Deadlift TS Weight@ 6 RPE@ 6.5 RPE@ 7 RPE@ 7.5 RPE6.5
Maybe had 4 more reps left in the tank, definitely had 2 more left
BenchSecondary BenchPrimary BenchTertiary Bench
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Deadlift TS RPE#VALUE!#VALUE!#VALUE!#VALUE!6
Had 4 more reps left in the tank
DeadliftSecondary DeadliftPrimary Deadlift
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Total#VALUE!#VALUE!#VALUE!#VALUE!
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Week 1Week 2Week 3Week 4Week 5
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Day 1SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeDay 1SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolume
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Competition Tempo Bench Press 3-1-014@ 6 RPE<---Insert Weight215230#VALUE!#VALUE!14@ 6.5 RPE<---Insert Weight220235#VALUE!#VALUE!14@ 7 RPE<---Insert Weight225240#VALUE!#VALUE!14@ 7.5 RPE<---Insert Weight230240#VALUE!#VALUE!Competition Tempo Bench Press 3-1-013#VALUE!#VALUE!#VALUE!
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Competition Tempo Bench Press 3-1-014#VALUE!#VALUE!#VALUE!14#VALUE!#VALUE!#VALUE!14#VALUE!#VALUE!#VALUE!14#VALUE!#VALUE!#VALUE!Competition Tempo Bench Press 3-1-013#VALUE!#VALUE!#VALUE!
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Competition Tempo Bench Press 3-1-034#VALUE!#VALUE!#VALUE!34#VALUE!#VALUE!#VALUE!34#VALUE!#VALUE!#VALUE!34#VALUE!#VALUE!#VALUE!Competition Tempo Bench Press 3-1-033#VALUE!#VALUE!#VALUE!
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Incline Dumbbell Bench Press/Machine Press of Choice312@ 7 RPE each set 312@ 7 RPE each set 312@ 7 RPE each set 312@ 7 RPE each set Incline Dumbbell Bench Press/Machine Press of Choice21290% of last week's weight
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Pulldown of Choice410@ 7-8 RPE410@ 7-8 RPE410@ 7-8 RPE410@ 7-8 RPEPulldown of Choice310@ 6-7 RPE
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Row of Choice410@ 7-8 RPE410@ 7-8 RPE410@ 7-8 RPE410@ 7-8 RPERow of Choice310@ 6-7 RPE
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Week 1Week 2Week 3Week 4Week 5
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Day 2SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeDay 2SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolume
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Competition Pause Squat 0-1-013@ 6.5 RPE<---Insert Weight295315#VALUE!#VALUE!13@ 7 RPE<---Insert Weight300320#VALUE!#VALUE!13@ 7.5 RPE<---Insert Weight305325#VALUE!#VALUE!13@ 8 RPE<---Insert Weight310330#VALUE!#VALUE!Competition Pause Squat 0-1-012#VALUE!#VALUE!#VALUE!
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Competition Pause Squat 0-1-015#VALUE!#VALUE!#VALUE!15#VALUE!#VALUE!#VALUE!15#VALUE!#VALUE!#VALUE!15#VALUE!#VALUE!#VALUE!Competition Pause Squat 0-1-014#VALUE!#VALUE!#VALUE!
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Competition Pause Squat 0-1-035#VALUE!#VALUE!#VALUE!35#VALUE!#VALUE!#VALUE!35#VALUE!#VALUE!#VALUE!35#VALUE!#VALUE!#VALUE!Competition Pause Squat 0-1-034#VALUE!#VALUE!#VALUE!
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Larsen Close Grip Bench Press 0-1-0 (3 fingers in from normal grip)1818082.5144018185851480181908515201819587.51560Larsen Close Grip Bench Press 0-1-0 (3 fingers in from normal grip)1718082.51260
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Larsen Close Grip Bench Press 0-1-0 (3 fingers in from normal grip)3816072.53840381657539603817077.5408038175804200Larsen Close Grip Bench Press 0-1-0 (3 fingers in from normal grip)37165753465
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RDLs 2-0-018@ 6 RPE<---Insert Weight#VALUE!#VALUE!18@ 6 RPE<---Insert Weight#VALUE!#VALUE!18@ 6.5 RPE<---Insert Weight#VALUE!#VALUE!18@ 7 RPE<---Insert Weight#VALUE!#VALUE!RDLs 2-0-017#VALUE!#VALUE!#VALUE!
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RDLs 2-0-028#VALUE!#VALUE!#VALUE!28#VALUE!#VALUE!#VALUE!28#VALUE!#VALUE!#VALUE!28#VALUE!#VALUE!#VALUE!RDLs 2-0-017#VALUE!#VALUE!#VALUE!
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Belt Squat/Leg Press110@ 8 RPE110@ 8 RPE110@ 8 RPE110@ 8 RPEBelt Squat/Leg Press11090% of last week's weight
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Belt Squat/Leg Press312@ 7 RPE each set312@ 7 RPE each set312@ 7 RPE each set312@ 7 RPE each setBelt Squat/Leg Press21290% of last week's weight
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Week 1Week 2Week 3Week 4Week 5
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Day 3SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeDay 3SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolume
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Competition Bench Press 0-1-013@ 6.5 RPE<---Insert Weight240255#VALUE!#VALUE!13@ 7 RPE<---Insert Weight245260#VALUE!#VALUE!13@ 7.5 RPE<---Insert Weight245265#VALUE!#VALUE!13@ 8 RPE<---Insert Weight250265#VALUE!#VALUE!Competition Bench Press 0-1-012#VALUE!#VALUE!#VALUE!
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Competition Bench Press 0-1-01+ (4 total sets)5#VALUE!@ 6.5 RPE stop---> Drop to below sets and enter how many sets you did#VALUE!#VALUE!1+ (4 total sets)5#VALUE!@ 7 RPE stop---> Drop to below sets and enter how many sets you did#VALUE!#VALUE!1+ (4 total sets)5#VALUE!@ 7.5 RPE stop---> Drop to below sets and enter how many sets you did#VALUE!#VALUE!1+ (4 total sets)5#VALUE!@ 8 RPE stop---> Drop to below sets and enter how many sets you did#VALUE!#VALUE!Competition Bench Press 0-1-01+ (4 total sets)4#VALUE!#VALUE!#VALUE!
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Competition Bench Press 0-1-0#VALUE!5#VALUE!#VALUE!#VALUE!#VALUE!5#VALUE!#VALUE!#VALUE!#VALUE!5#VALUE!#VALUE!#VALUE!#VALUE!5#VALUE!#VALUE!#VALUE!Competition Bench Press 0-1-0#VALUE!4#VALUE!#VALUE!#VALUE!
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Dumbbell Bench Press18@ 8 RPE18@ 8 RPE18@ 8 RPE18@ 8 RPEDumbbell Bench Press1890% of last week's weight
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Dumbbell Bench Press38@ 7 RPE each set38@ 7 RPE each set38@ 7 RPE each set38@ 7 RPE each setDumbbell Bench Press2890% of last week's weight
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Chest Supported Row of Choice 412@ 7-8 RPE412@ 7-8 RPE412@ 7-8 RPE412@ 7-8 RPEChest Supported Row of Choice 312@ 6-7 RPE
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Tricep Extension of Choice312@ 8-9 RPE312@ 8-9 RPE312@ 8-9 RPE312@ 8-9 RPETricep Extension of Choice212@ 7 RPE
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Week 1Week 2Week 3Week 4Week 5
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Day 4SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeSetsRepsWeightRPE Last SetBE RangeTE RangeKGVolumeDay 4SetsRepsWeightRPE Last SetBE RangeTE RangeKGVolume
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High Bar/SSB Squat 14270122.5108014280127.5112014290132.51160142951351180High Bar/SSB Squat13265120795
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High Bar/SSB Squat36230105414036235107.5423036245110441036250112.54500High Bar/SSB Squat25225102.52250
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Pause Deadlift 0-1-0 (just off the floor)13@ 6 RPE<---Insert Weight365385#VALUE!#VALUE!13@ 6.5 RPE<---Insert Weight370395#VALUE!#VALUE!13@ 7 RPE<---Insert Weight375400#VALUE!#VALUE!13@ 7.5 RPE<---Insert Weight380405#VALUE!#VALUE!Pause Deadlift 0-1-0 (just off the floor)12#VALUE!#VALUE!#VALUE!
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Pause Deadlift 0-1-0 (just off the floor)13#VALUE!#VALUE!#VALUE!13#VALUE!#VALUE!#VALUE!13#VALUE!#VALUE!#VALUE!13#VALUE!#VALUE!#VALUE!Pause Deadlift 0-1-0 (just off the floor)12#VALUE!#VALUE!#VALUE!
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Pause Deadlift 0-1-0 (just off the floor)25#VALUE!#VALUE!#VALUE!25#VALUE!#VALUE!#VALUE!25#VALUE!#VALUE!#VALUE!25#VALUE!#VALUE!#VALUE!Pause Deadlift 0-1-0 (just off the floor)14#VALUE!#VALUE!#VALUE!
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Hamstring Machine Curl of Choice310@ 7-8 RPE310@ 7-8 RPE310@ 7-8 RPE310@ 7-8 RPEHamstring Machine Curl of Choice210@ 6-7 RPE
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Facepulls312@ 8 RPE312@ 8 RPE312@ 8 RPE312@ 8 RPEFacepulls212@ 7 RPE
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LiftVolume TotalsLiftVolume TotalsLiftVolume TotalsLiftVolume TotalsLiftVolume Totals
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Squat#VALUE!Squat#VALUE!Squat#VALUE!Squat#VALUE!Squat#VALUE!
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Bench #VALUE!Bench #VALUE!Bench #VALUE!Bench #VALUE!Bench #VALUE!
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Deadlift#VALUE!Deadlift#VALUE!Deadlift#VALUE!Deadlift#VALUE!Deadlift#VALUE!
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