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This spreadsheet is protected and not intended to be copied, reproduced, distributed, published, displayed, or modified without express written consent by the owner, Progressive Rehab & Strength LLC (PRS).
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THE PRS™ BEGINNER BARBELL STRENGTH PROGRAMQUICK GUIDE: HOW TO USE THE PROGRAM (THOUGH WE RECOMMEND WATCHING THE VIDEOS FIRST!)
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STOP! DO NOT EDIT OR ALTER THIS SPREADSHEET AT ALL! BEFORE USING THIS SPREADSHEET YOU MUST CREATE A COPY AND SAVE IT TO YOUR GOOGLE DRIVE1. Always enter today's date written as XX/XX/XXXX in the yellow cell to the left of the program before doing the program on any given day. The program needs today's date to function correctly.
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HOW TO MAKE YOUR OWN COPY FOR PERSONAL USE:2. Choose the exercises that best work with your abilities, equipment access, and strength level. Set them based on the drop-downs in Week 1 for Day 1 Squat, Bench, and Deadlift variants and Day 2 Squat, Overhead Press, and Deadlift variants. While Day 2 Squat and Deadlift will initially be the "same" as Day 1, you do need to set it because later on they will alternate and the program is set as such when the change is made.
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Click "File" at the top left of this spreadsheet --> click "Make a copy" --> Rename the file for yourself --> Add it to your Drive for personal use of the copied version. We suggest making TWO copies of this program so you can use it again with the original formatting, as the format will change as your program adapts with you. 3. Depending on what exercises you choose as your main lifts, you'll then set your rep schemes. If you choose a barbell exercise as your main lift you'll use "M1" and if you choose a non-barbell exericse as your main lift, you'll use "S1" rep scheme. For details on how to adjust rep schemes throughout the program please CLICK HERE.
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BEFORE YOU BEGIN:4. Once you set your exercises and rep schemes you're ready to begin the program. In your first training session you'll need to work up to a load that will be your working weight for each exercise that day. Read THIS post and THIS post on how to determine your starting loads for a new program. Enter the load you do for each exercise in the "load" column.
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1. Watch THIS video all about the theory behind the program. Get details about the format and how and why it progresses the way it does. 5. This program uses a variety of inputs to make decisions going forward. One main input you'll need is Rating of Perceived Exertion (RPE). Read THIS article for a full explanation of what that is and use THIS chart as a quick reference within the program. You will keep track of the RPE for each set you perform for each lift. You will then average the RPE for each lift and input that average into the program for that day.
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2. Watch THIS video on how to use all the features of the program the right way to have the program work well for you. 6. After completing your sets then select "YES" or "NO" under "Hit All Reps?" This will then trigger instructions for the next workout.
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3. Watch THIS video if you are a strength/powerlifting coach or clinical rehab professional who wants to use this free program with your clients. You don't need to purchase it, it's totally free! We just want to make sure you know exactly how to use it with your clients responsibly!HOW TO USE THE TRAINING LOG
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The training log will autofill based on your inputs in the main Barbell Program tab. All you have to do is select your lifts at the top of the training log. Set it and forget it!
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The contents of the training log will the populate the progress charts in the Progress Charts tab. Watch your absolute loads and estimated 1 rep maxes increase over time!
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