TRAINING

RPE Chart Category DAY 1 REPS RPE F% CAP

Standard Squat primary squat main Squat
3 8.5 5 --
Standard Deadlift
primary deadlift
assistance Rack Pull
3 8.5 5 6
Standard Squat secondary squat Front Squat
3 8.5 5 6
n/a abs Ab Rollout
DAY 2 REPS RPE F% CAP
Standard Bench Press secondary bench main Bench Press
1 8.5 3 6
Standard Bench Press
primary bench
assistance Close Grip Bench
3 8 3 5
Standard Bench Press shoulders Shoulder Press
8 9 5 4
n/a lats Barbell Row
DAY 3 REPS RPE F% CAP
Standard Deadlift primary deadlift main Deadlift
5 8 3 5
Standard Squat
primary squat
asssistance Paused Squat
5 9 5 4
Standard Deadlift deadlift supplement Deadlift
1 8 5 8
n/a abs Weighted Situp
DAY 4 REPS RPE F% CAP
Standard Bench Press primary bench main DB Floor Press
5 9 5 5
Standard Bench Press
primary bench
assistance 2 Pin Press
8 8.5 5 5
Standard n/a triceps Dips
6 9 3 3
n/a lats Lat Pulldown
6 9 3 3
DAY 5 REPS RPE F% CAP
Standard n/a Back movement 5 9 5 5
Standard n/a Shoulder movement 8 8.5 5 5
Standard n/a Calf Movement 10 9 3 3
n/a Bicep Curls 6 9 3 3
day 1
day 2
day 3
day 4
day 5
TOT
18000
0
2000
4000
6000
8000
10000
12000
14000
16000
18000
0
2000
4000
6000
8000
10000
12000
WEEK 1 WEEK 2
top set backoff # backoff e1RM note top set backoff # backoff e1RM
500 x2 @8.5
475
2
571.4
nice power out of the hole
315 x3 @9
295
3
370.6
315 x3 @8.5
295
3
381.8
top set backoff # backoff e1RM note top set backoff # backoff e1RM
440 x3 @8.5 425 2
533.3
325 x3 @8 315 1
406.3
145 x8 @9 135 2
211.7
top set backoff # backoff e1RM note top set backoff # backoff e1RM
441 x5 @8 425 1
595.9
376 x5 @9 355 4
488.3
496 x1 @8 470 6
551.1
top set backoff # backoff e1RM note top set backoff # backoff e1RM
441 x3 @8.5 415 1
534.5
336 x8 @8.5 315 2
499.6
21 x6 @9 20 3
28.4
top set backoff # backoff e1RM note top set backoff # backoff e1RM
squat bench deadlift squat bench deadlift
7450 3600 day 1
7410 day 2
8980 7646 day 3
11126 day 4
day 5
16430 18536 11246 TOT
36%
40%
24%
squat
bench
deadlift
16430
18000
Squat
16430
0
2000
4000
6000
8000
10000
12000
14000
16000
18000
1
Week
11246
0
2000
4000
6000
8000
10000
12000
1
Week
Deadlift
WEEK 3
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
squat bench deadlift
day 1 day 1
day 2 day 2
day 3 day 3
day 4 day 4
day 5 day 5
TOT TOT
0% 0% 0%
squat
bench
deadlift
0% 0% 0%
squat
bench
deadlift
0% 0% 0%
squat
bench
deadlift
18536 20000
Bench Press
18536
0
5000
10000
15000
20000
1
Week
WEEK 4
top set backoff # backoff e1RM note RPE Chart Category
Standard Squat
Standard Deadlift
Standard Squat
n/a
top set backoff # backoff e1RM note
Standard Bench Press
Standard Bench Press
Standard Bench Press
n/a
top set backoff # backoff e1RM note
Standard Deadlift
Standard Squat
Standard Deadlift
n/a
top set backoff # backoff e1RM note
Standard Bench Press
Standard Bench Press
Standard n/a
n/a
top set backoff # backoff e1RM note
Standard n/a
Standard n/a
Standard n/a
n/a
squat bench deadlift 1
week num squat vol
1
16430
2
3
4
5
6
7
8
9
0% 0% 0%
squat
bench
deadlift
10
INTENSIFICATION WEEK 1
DAY 1 REPS RPE F% CAP top set backoff # backoff
primary squat main Squat
3 8.5 5 6
primary deadlift
assistance Rack Pull
3 8.5 5 6
secondary squat Front Squat
3 8.5 5 6
abs Ab Rollout
DAY 2 REPS RPE F% CAP top set backoff # backoff
secondary bench main Bench Press
1 8.5 3 6
primary bench
assistance Close Grip Bench
3 8 3 5
shoulders Shoulder Press
8 9 5 4
lats Barbell Row
DAY 3 REPS RPE F% CAP top set backoff # backoff
primary deadlift main Deadlift
5 8 3 5
primary squat
asssistance Paused Squat
5 9 5 4
deadlift supplement Deadlift
1 8 5 8
abs Weighted Situp
DAY 4 REPS RPE F% CAP top set backoff # backoff
primary bench main DB Floor Press
5 9 5 5
primary bench
assistance 2 Pin Press
8 8.5 5 5
triceps Dips
6 9 3 3
lats Lat Pulldown
6 9 3 3
DAY 5 REPS RPE F% CAP top set backoff # backoff
Back movement 5 9 5 5
Shoulder movement 8 8.5 5 5
Calf Movement 10 9 3 3
Bicep Curls 6 9 3 3
1 1 squat bench deadlift
bench vol deadlift vol day 1
18536 11246 day 2
day 3
day 4
day 5
TOT
WEEK 2
e1RM note top set backoff # backoff e1RM note
e1RM note top set backoff # backoff e1RM note
e1RM note top set backoff # backoff e1RM note
e1RM note top set backoff # backoff e1RM note
e1RM note top set backoff # backoff e1RM note
squat bench deadlift
day 1 day 1
day 2 day 2
day 3 day 3
day 4 day 4
day 5 day 5
TOT TOT
0% 0% 0%
squat
bench
deadlift
0% 0% 0%
squat
bench
deadlift
WEEK 3 WEEK 4
top set backoff # backoff e1RM note top set backoff # backoff e1RM
top set backoff # backoff e1RM note top set backoff # backoff e1RM
top set backoff # backoff e1RM note top set backoff # backoff e1RM
top set backoff # backoff e1RM note top set backoff # backoff e1RM
top set backoff # backoff e1RM note top set backoff # backoff e1RM
squat bench deadlift squat bench deadlift
day 1
day 2
day 3
day 4
day 5
TOT
36%
40%
24%
squat
bench
deadlift
40%
24%
0% 0% 0%
squat
bench
deadlift
WEEK 5
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
note top set backoff # backoff e1RM note
squat bench deadlift
day 1 day 1
day 2 day 2
day 3 day 3
day 4 day 4
day 5 day 5
TOT TOT
36%
40%
24%
squat
bench
deadlift
36%
40%
24%
squat
bench
deadlift
0% 0% 0%
squat
bench
deadlift
0% 0% 0%
squat
bench
deadlift
WEEK 6
top set backoff # backoff e1RM note
top set backoff # backoff e1RM note
top set backoff # backoff e1RM note
top set backoff # backoff e1RM note
top set backoff # backoff e1RM note
squat bench deadlift
day 1
day 2
day 3
day 4
day 5
TOT
36%
40%
24%
squat
bench
deadlift
0% 0% 0%
squat
bench
deadlift
Squat
RPE 1 2 3 4 5 6 7 8 9 10
10 100% 97% 94% 92% 88% 84% 80% 75% 73% 71%
9.5 99% 96% 93% 90% 86% 82% 78% 74% 72% 70%
9 97% 94% 92% 88% 84% 80% 75% 73% 71% 69%
8.5 96% 93% 90% 86% 82% 78% 74% 72% 70% 68%
8 94% 92% 88% 84% 80% 75% 73% 71% 69% 67%
7 93% 88% 84% 80% 75% 73% 71% 69% 67% -
6 92% 84% 80% 75% 73% 71% 69% 67% - -
Bench Press
RPE 1 2 3 4 5 6 7 8 9 10
10 100% 96% 92% 88% 86% 84% 82% 79% 78% 77%
9.5 98% 94% 90% 87% 85% 83% 81% 79% 78% 77%
9 96% 92% 88% 86% 84% 82% 79% 78% 77% 76%
8.5 94% 90% 87% 85% 83% 81% 79% 78% 77% 76%
8 92% 88% 86% 84% 82% 79% 78% 77% 76% 75%
7 90% 86% 84% 82% 79% 78% 77% 76% 75% -
6 88% 84% 82% 79% 78% 77% 76% 75% - -
Deadlift
RPE 1 2 3 4 5 6 7 8 9 10
10 100% 96% 92% 88% 84% 80% 76% 71% 69% 67%
9.5 98% 94% 90% 86% 82% 78% 74% 70% 68% 66%
9 96% 92% 88% 84% 80% 76% 71% 69% 67% 65%
8.5 94% 90% 86% 82% 78% 74% 70% 68% 66% 64%
8 92% 88% 84% 80% 76% 71% 69% 67% 65% 63%
7 90% 84% 80% 76% 71% 69% 67% 65% 63% -
6 88% 80% 76% 71% 69% 67% 65% 63% - -
Lift
1 4 8 4 8
RM % of 1RM
Reps
Reps
Reps
Squat 550 505 415 92% 75%
Bench Press 425 375 335 88% 79%
Deadlift 720 635 510 88% 71%
Average - - - 89% 75%
Standard
11 12 RPE 1 2 3 4 5 6 7 8 9 10
69% 67% 10 100% 95% 90% 85% 80% 77% 74% 71% 69% 66%
68% - 9.5 98% 93% 88% 83% 79% 76% 73% 70% 67% 65%
67% - 9 95% 90% 85% 80% 77% 74% 71% 69% 66% 64%
- - 8.5 93% 88% 83% 79% 76% 73% 70% 67% 65% 63%
- - 8 90% 85% 80% 77% 74% 71% 69% 66% 64% 62%
- - 7 85% 80% 77% 74% 71% 69% 66% 64% 62% -
- - 6 80% 77% 74% 71% 69% 66% 64% 62% - -
Average
11 12 RPE 1 2 3 4 5 6 7 8 9 10
76% 75% 10 100% 96% 92% 89% 87% 85% 83% 75% 74% 73%
76% - 9.5 98% 94% 91% 88% 86% 84% 79% 75% 74% 73%
75% - 9 96% 92% 89% 87% 85% 83% 75% 74% 73% 72%
- - 8.5 94% 91% 88% 86% 84% 79% 75% 74% 73% 72%
- - 8 92% 89% 87% 85% 83% 75% 74% 73% 72% 71%
- - 7 91% 87% 85% 83% 75% 74% 73% 72% 71% -
- - 6 89% 85% 83% 75% 74% 73% 72% 71% - -
11 12
65% 63%
64% -
63% -
- -
- -
- -
- -
Reps
Reps Reps
Reps
Reps
11 12
64% 62%
63% -
62% -
- -
- -
- -
- -
11 12
72% 71%
72% -
71% -
- -
- -
- -
- -
Reps
Reps