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    How To Use This Training Template

    Uploaded by

    Louis Trần
    The document provides instructions for using a training template to plan and track a mesocycle of strength training. It instructs the user to select exercises on sheet B, enter their 10RM weights, and fill out a rating scale on sheet C to auto-adjust the workout volume. The template then displays a 5-week program with progressive overload and a deload week, where the user can input their sets, reps, and ratings for each exercise.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    How To Use This Training Template

    Uploaded by

    Louis Trần
    396 views12 pages
    The document provides instructions for using a training template to plan and track a mesocycle of strength training. It instructs the user to select exercises on sheet B, enter their 10RM weights, and fill out a rating scale on sheet C to auto-adjust the workout volume. The template then displays a 5-week program with progressive overload and a deload week, where the user can input their sets, reps, and ratings for each exercise.

    Original Title

    RPPowerLiftingHypertrophy4Day.xlsx

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    © © All Rights Reserved

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    The document provides instructions for using a training template to plan and track a mesocycle of strength training. It instructs the user to select exercises on sheet B, enter their 10RM weights, and fill out a rating scale on sheet C to auto-adjust the workout volume. The template then displays a 5-week program with progressive overload and a deload week, where the user can input their sets, reps, and ratings for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    396 views12 pages

    How To Use This Training Template

    Uploaded by

    Louis Trần
    The document provides instructions for using a training template to plan and track a mesocycle of strength training. It instructs the user to select exercises on sheet B, enter their 10RM weights, and fill out a rating scale on sheet C to auto-adjust the workout volume. The template then displays a 5-week program with progressive overload and a deload week, where the user can input their sets, reps, and ratings for each exercise.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 12

    How to use this training template:

    1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include in this mesocyle of training b

    2.) On sheet b as well, fill in your 10 rep maxes for the exercises you selected by typing them in. If you don't know t

    3.) Your program should be well in place on sheet c "mesocycle" by this point.
    Please fill out the rating scale for each available exercise (select from the drop-down menus in every blue cell) so th
    The rating scale guide is just below the program itself if your scroll down on sheet c.
    e in this mesocyle of training by picking them from the drop-down menu in each cell.

    g them in. If you don't know the exact values, do your best to estimate them.

    menus in every blue cell) so that your volume can be auto-adjusted to your responses.
    Start Here ----->
    Legs Move 1:
    Legs Move 2:
    Pushing Move 1:
    Pushing Move 2:
    Deadlift Move:
    Hamstring Move:
    Upper Body Pulling Move 1:
    Upper Body Pulling Move 2:
    Shoulder Move 1:
    Shoulder Move 2:

    * Add your bodyweight to moves that involve it, such as pullups and glute-ham raises
    1.) Choose Exercise From Dropdown Menu in Each Cell Below:

    ght to moves that involve it, such as pullups and glute-ham raises. When looking at the workout, subtract your bodyweight to get the weig
    2.) Type in 10RM of Each Exercise*:

    ut, subtract your bodyweight to get the weight added via belt or dumbbell, etc…
    Week 1
    Sets Weight Rep Goal Rep Results *Rating Sets
    Monday
    0 2 0 3/fail 2
    0 4 0 3/fail 4
    0 2 0 3/fail 2
    0 2 0 3/fail 2
    Abs of choice (optional) 2 3/fail 2

    Sets Weight Rep Goal Rep Results *Rating Sets


    Tuesday
    0 6 0 3/fail 6
    0 5 0 3/fail 5
    0 2 0 3/fail 2
    0 2 0 3/fail 2
    Abs of choice (optional) 2 3/fail 2
    Rating:

    Sets Weight Rep Goal Rep Results *Rating Sets


    Thursday
    0 4 0 3/fail 4
    0 4 0 3/fail 4
    0 2 0 3/fail 2
    0 2 0 3/fail 2
    Abs of choice (optional) 2 3/fail 2

    Sets Weight Rep Goal Rep Results *Rating Sets


    Friday
    0 5 0 3/fail 5
    0 2 0 3/fail 2
    0 2 0 3/fail 2
    0 2 0 3/fail 2
    Abs of choice (optional) 2 3/fail 2

    3.) *Rating Guide:


    (1: The reps were pretty easy to get, no serious challenge whatsoever.)
    (0: The reps were tough to get, but the effort was manageable and I had a couple left in the tank.)
    (-1 The reps were VERY tough to get and I barely managed to eek them out.)
    Week 2 Week 3 Week 4
    Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight

    0 3/fail 2 0 2/fail 2 0
    0 3/fail 4 0 2/fail 4 0
    0 3/fail 2 0 2/fail 2 0
    0 3/fail 3 0 2/fail 3 0
    3/fail 3 2/fail 3

    Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight

    0 3/fail 6 0 2/fail 6 0
    0 3/fail 5 0 2/fail 5 0
    0 3/fail 3 0 2/fail 3 0
    0 3/fail 3 0 2/fail 3 0
    3/fail 3 2/fail 3

    Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight

    0 3/fail 4 0 2/fail 4 0
    0 3/fail 4 0 2/fail 4 0
    0 3/fail 3 0 2/fail 3 0
    0 3/fail 3 0 2/fail 3 0
    3/fail 3 2/fail 3

    Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight

    0 3/fail 5 0 2/fail 5 0
    0 3/fail 2 0 2/fail 2 0
    0 3/fail 3 0 2/fail 3 0
    0 3/fail 3 0 2/fail 3 0
    3/fail 3 2/fail 3
    Week 5: Deload
    Rep Goal Rep Results *Rating Sets Weight Rep Goal

    1/fail 2 0 1/2 reps of Week 1


    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 1/2 reps of Week 1

    Reps Rep Results *Rating Sets Weight Rep Goal

    1/fail 2 0 1/2 reps of Week 1


    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 1/2 reps of Week 1
    Rating:

    Reps Rep Results *Rating Sets Weight Rep Goal

    1/fail 2 0 1/2 reps of Week 1


    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 1/2 reps of Week 1

    Reps Rep Results *Rating Sets Weight Rep Goal

    1/fail 2 0 1/2 reps of Week 1


    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 0 1/2 reps of Week 1
    1/fail 2 1/2 reps of Week 1

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