MacroFactor-20260114121617.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W
1	Program: SBS Strength RTF	Cycles: 6	Deload: Last Cycle	Color: Red	Icon: Arrow Shape Up Stack
2	Block 1
3	Cycle 1	Exercise	Notes	Set 1 Type	Set 1 Rep Range	Set 1 RIR	Set 1 Rest	Set 2 Type	Set 2 Rep Range	Set 2 RIR	Set 2 Rest	Set 3 Type	Set 3 Rep Range	Set 3 RIR	Set 3 Rest	Set 4 Type	Set 4 Rep Range	Set 4 RIR	Set 4 Rest	Set 5 Type	Set 5 Rep Range	Set 5 RIR	Set 5 Rest
4	Workout A @ J Street Gym	Barbell Back Squat		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	8 - 10	0
5		Barbell Romanian Deadlift		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	12 - 14	0
6		Overhand Grip Cable Lat Pulldown		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
7		Plate-Loaded Leg Press		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	12 - 14	0
8	Workout B @ J Street Gym	Barbell Bench Press		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	8 - 10	0
9		Seated Dumbbell Overhead Press		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	12 - 14	0
10		45° Incline Barbell Press		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	12 - 14	0
11		Seated Neutral Grip Cable Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
12	Rest
13	Workout C @ J Street Gym	Conventional Deadlift		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	8 - 10	0
14		Front Squat		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	12 - 14	0
15		Overhand Grip Pull-Up		Standard Set				Standard Set				Standard Set
16	Workout D @ J Street Gym	Standing Barbell Overhead Press		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	4 - 6	4		Standard Set	8 - 10	0
17		Close Grip Bench Press		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	8 - 10	4		Standard Set	12 - 14	0
18		Bent-Over Overhand Grip Barbell Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
19	Rest
20	Rest
21	Cycle 2	Exercise	Notes	Set 1 Type	Set 1 Rep Range	Set 1 RIR	Set 1 Rest	Set 2 Type	Set 2 Rep Range	Set 2 RIR	Set 2 Rest	Set 3 Type	Set 3 Rep Range	Set 3 RIR	Set 3 Rest	Set 4 Type	Set 4 Rep Range	Set 4 RIR	Set 4 Rest	Set 5 Type	Set 5 Rep Range	Set 5 RIR	Set 5 Rest
22	Workout A @ J Street Gym	Barbell Back Squat		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
23		Barbell Romanian Deadlift		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
24		Overhand Grip Cable Lat Pulldown		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
25		Plate-Loaded Leg Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
26	Workout B @ J Street Gym	Barbell Bench Press		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
27		Seated Dumbbell Overhead Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
28		45° Incline Barbell Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
29		Seated Neutral Grip Cable Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
30	Rest
31	Workout C @ J Street Gym	Conventional Deadlift		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
32		Front Squat		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
33		Overhand Grip Pull-Up		Standard Set				Standard Set				Standard Set
34	Workout D @ J Street Gym	Standing Barbell Overhead Press		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
35		Close Grip Bench Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
36		Bent-Over Overhand Grip Barbell Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
37	Rest
38	Rest
39	Cycle 3	Exercise	Notes	Set 1 Type	Set 1 Rep Range	Set 1 RIR	Set 1 Rest	Set 2 Type	Set 2 Rep Range	Set 2 RIR	Set 2 Rest	Set 3 Type	Set 3 Rep Range	Set 3 RIR	Set 3 Rest	Set 4 Type	Set 4 Rep Range	Set 4 RIR	Set 4 Rest	Set 5 Type	Set 5 Rep Range	Set 5 RIR	Set 5 Rest
40	Workout A @ J Street Gym	Barbell Back Squat		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
41		Barbell Romanian Deadlift		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
42		Overhand Grip Cable Lat Pulldown		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
43		Plate-Loaded Leg Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
44	Workout B @ J Street Gym	Barbell Bench Press		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
45		Seated Dumbbell Overhead Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
46		45° Incline Barbell Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
47		Seated Neutral Grip Cable Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
48	Rest
49	Workout C @ J Street Gym	Conventional Deadlift		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
50		Front Squat		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
51		Overhand Grip Pull-Up		Standard Set				Standard Set				Standard Set
52	Workout D @ J Street Gym	Standing Barbell Overhead Press		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
53		Close Grip Bench Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
54		Bent-Over Overhand Grip Barbell Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
55	Rest
56	Rest
57	Cycle 4	Exercise	Notes	Set 1 Type	Set 1 Rep Range	Set 1 RIR	Set 1 Rest	Set 2 Type	Set 2 Rep Range	Set 2 RIR	Set 2 Rest	Set 3 Type	Set 3 Rep Range	Set 3 RIR	Set 3 Rest	Set 4 Type	Set 4 Rep Range	Set 4 RIR	Set 4 Rest	Set 5 Type	Set 5 Rep Range	Set 5 RIR	Set 5 Rest
58	Workout A @ J Street Gym	Barbell Back Squat		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
59		Barbell Romanian Deadlift		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
60		Overhand Grip Cable Lat Pulldown		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
61		Plate-Loaded Leg Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
62	Workout B @ J Street Gym	Barbell Bench Press		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
63		Seated Dumbbell Overhead Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
64		45° Incline Barbell Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
65		Seated Neutral Grip Cable Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
66	Rest
67	Workout C @ J Street Gym	Conventional Deadlift		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
68		Front Squat		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
69		Overhand Grip Pull-Up		Standard Set				Standard Set				Standard Set
70	Workout D @ J Street Gym	Standing Barbell Overhead Press		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	3 - 5	4		Standard Set	7 - 9	0
71		Close Grip Bench Press		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	7 - 9	4		Standard Set	11 - 13	0
72		Bent-Over Overhand Grip Barbell Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
73	Rest
74	Rest
75	Cycle 5	Exercise	Notes	Set 1 Type	Set 1 Rep Range	Set 1 RIR	Set 1 Rest	Set 2 Type	Set 2 Rep Range	Set 2 RIR	Set 2 Rest	Set 3 Type	Set 3 Rep Range	Set 3 RIR	Set 3 Rest	Set 4 Type	Set 4 Rep Range	Set 4 RIR	Set 4 Rest	Set 5 Type	Set 5 Rep Range	Set 5 RIR	Set 5 Rest
76	Workout A @ J Street Gym	Barbell Back Squat		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
77		Barbell Romanian Deadlift		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
78		Overhand Grip Cable Lat Pulldown		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
79		Plate-Loaded Leg Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
80	Workout B @ J Street Gym	Barbell Bench Press		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
81		Seated Dumbbell Overhead Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
82		45° Incline Barbell Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
83		Seated Neutral Grip Cable Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
84	Rest
85	Workout C @ J Street Gym	Conventional Deadlift		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
86		Front Squat		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
87		Overhand Grip Pull-Up		Standard Set				Standard Set				Standard Set
88	Workout D @ J Street Gym	Standing Barbell Overhead Press		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	2 - 4	4		Standard Set	6 - 8	0
89		Close Grip Bench Press		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	6 - 8	4		Standard Set	10 - 12	0
90		Bent-Over Overhand Grip Barbell Row		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
91	Rest
92	Rest
93	Cycle 6	Exercise	Notes	Set 1 Type	Set 1 Rep Range	Set 1 RIR	Set 1 Rest	Set 2 Type	Set 2 Rep Range	Set 2 RIR	Set 2 Rest	Set 3 Type	Set 3 Rep Range	Set 3 RIR	Set 3 Rest	Set 4 Type	Set 4 Rep Range	Set 4 RIR	Set 4 Rest	Set 5 Type	Set 5 Rep Range	Set 5 RIR	Set 5 Rest
94	Workout A @ J Street Gym	Barbell Back Squat		Standard Set	1 - 3	4		Standard Set	1 - 3	4		Standard Set	1 - 3	4		Standard Set	1 - 3	4		Standard Set	5 - 7	0
95		Barbell Romanian Deadlift		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	9 - 11	0
96		Overhand Grip Cable Lat Pulldown		Standard Set	8 - 12			Standard Set	8 - 12			Standard Set	8 - 12
97		Plate-Loaded Leg Press		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	9 - 11	0
98	Workout B @ J Street Gym	Barbell Bench Press		Standard Set	1 - 3	4		Standard Set	1 - 3	4		Standard Set	1 - 3	4		Standard Set	1 - 3	4		Standard Set	5 - 7	0
99		Seated Dumbbell Overhead Press		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	9 - 11	0
100		45° Incline Barbell Press		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	5 - 7	4		Standard Set	9 - 11	0