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12 Week Bodybuilding Program 2

The document provides instructions for a 4-week training program with 6 sessions per week. It outlines the exercises, sets, reps, and percentages of estimated 1RM for each movement in each session. Session 1 focuses on squats and accessories while Session 2 focuses on bench press and tricep/chest accessories. Session 3 includes deadlifts and shoulder/back accessories. Session 4 returns to squats and bicep/back accessories. Sessions 5 and 6 include bench variations and RDLs with shoulder and back work. Percentages of 1RM increase each week to provide progression.

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TylerShaw
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© © All Rights Reserved
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408 views22 pages

12 Week Bodybuilding Program 2

The document provides instructions for a 4-week training program with 6 sessions per week. It outlines the exercises, sets, reps, and percentages of estimated 1RM for each movement in each session. Session 1 focuses on squats and accessories while Session 2 focuses on bench press and tricep/chest accessories. Session 3 includes deadlifts and shoulder/back accessories. Session 4 returns to squats and bicep/back accessories. Sessions 5 and 6 include bench variations and RDLs with shoulder and back work. Percentages of 1RM increase each week to provide progression.

Uploaded by

TylerShaw
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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*For every accessory exercise, there will be a drop-down list of exercises to choose from.

Simply click on a given cell


and click the drop down arrow, then a list will appear, and you'll pick one of those exercises to perform.

I'm going to go ahead and link some very helpful videos for you guys
to watch. A lot of the time RPE is not the easiest concept to understand at first and judging your RPE for your lifts can be
difficult, especially if you are not an extremely experienced lifter. With that said, judging RPE is a skill that can be learned and
improved the more it is used and the more honest you are with training performance.

Additional Questions?
Contact: denglerr11@gmail.com or Instagram
@ryan_dengler

These videos will be very helpful in knowing how to use this training plan and how to maximize your results. The other usef
videos cain aid in the development of your own self efficacy as it relates to your training.

What is RPE and how does it work?


https://youtu.be/0_JJZHKUV5U
https://youtu.be/WXQaEq4_2lY
https://youtu.be/2xEYSsfiWIE
Background Info: https://www.youtube.com/watch?v=TAAUG-9MK9c

Squat Form for Powerlifting:


https://youtu.be/vmNPOjaGrVE
https://youtu.be/Ne9l3EqRIcs

Bench Press Form for Powerlifting:


https://youtu.be/w0XBfuCC2WM
https://www.youtube.com/watch?v=1FWDde2IEPg
https://youtu.be/J7Fex-MmAks

Deadlift Form for Powerlifting:


https://youtu.be/rzyWGRAb4dU
https://youtu.be/LGIS9vs65Sk

Other Useful Videos


Using A Belt: https://www.youtube.com/watch?v=3coLPynaROs
Training Specificity: https://www.youtube.com/watch?v=RdI5PPY7aVs&list=PLahHjqOADDrfFXqjoiRlJBY4CJOt94Je_&index=11
Setting Training Goals: https://www.youtube.com/watch?v=DYaI_4cXX1w
Pain and Injury Management: https://www.youtube.com/watch?v=zDurZ3SS8NE
Managing Pain in Training: https://www.youtube.com/watch?v=mdwj5ORPmX0
If the protocol asks you to use a certain percentage of your E1RM, use the calculator
page to find
your E1RM and use the specified percentage for your backoff sets.
Week Session 1
Movement Protocol
Competition Squat 5 @6 // 67.5% E1RM 5 x 2 sets
Squat Accessory 10 @7 x 3 sets
1 Back Accessory 1 8-10 @7 x 3 sets
Back Accessory 2 10-12 @7 x 3 sets
Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
Competition Squat 5 @6 // 67.5% E1RM 5 x 3 sets
Squat Accessory 10 @7 x 3 sets
Back Accessory 1 8-10 @7 x 3 sets
2 Back Accessory 2 10-12 @7 x 3 sets
Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
Competition Squat 5 @6 // 70% E1RM 5 x 3 sets
Squat Accessory 10 @7 x 3 sets
Back Accessory 1 8-10 @7 x 3 sets
3 Back Accessory 2 10-12 @7 x 3 sets
Back Accessory 3 12-15 @7 x 3 sets
Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
Competition Squat 5 @6 // 70% E1RM 5 x 4 sets
Squat Accessory 10 @7 x 3 sets
Back Accessory 1 8-10 @7 x 3 sets
4 Back Accessory 2 10-12 @7 x 3 sets
Back Accessory 3 12-15 @7 x 3 sets
Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
age of your E1RM, use the calculator on the Calculator
ge to find
fied percentage for your backoff sets.
Session 2 Session 3
Movement Protocol Movement
Competition Bench 5 @6 // 67.5% E1RM 5 x 2 sets Deadlift
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Chest Accessory 2 10-12 @7 x 3 sets Shoulder Accessory 2
Tricep Accessory 12 @7 x 3 Shoulder Accessory 3
Tricep Accessory 2 10 @7 x 3 Back Accessory 2
Tricep Accessory 3 10-12 @7 x 3 sets
Competition Bench 5 @6 // 67.5% E1RM 5 x 3 sets Deadlift
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Chest Accessory 2 10-12 @7 x 3 sets Shoulder Accessory 2
Tricep Accessory 12 @7 x 3 Shoulder Accessory 3
Tricep Accessory 2 10 @7 x 3 Back Accessory 2
Tricep Accessory 3 10-12 @7 x 3 sets
Competition Bench 5 @6 // 70% E1RM 5 x 3 sets Deadlift
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Hammer Strength Machine Chest Press 10 @7 x 3 sets Shoulder Accessory 2
Chest Accessory 2 10-12 @7 x 3 sets Shoulder Accessory 3
Tricep Accessory 12 @7 x 3 Back Accessory 1
Tricep Accessory 2 10 @7 x 3 Back Accessory 2
Tricep Accessory 3 10-12 @7 x 3 sets
Competition Bench 5 @6 // 70% E1RM 5 x 4 sets Deadlift
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Hammer Strength Machine Chest Press 10 @7 x 3 sets Shoulder Accessory 2
Chest Accessory 2 10-12 @7 x 3 sets Shoulder Accessory 3
Tricep Accessory 12 @7 x 3 Back Accessory 1
Tricep Accessory 2 10 @7 x 3 Back Accessory 2
Tricep Accessory 3 10-12 @7 x 3 sets
Session 3 Session 4
Protocol Movement Protocol
5 @6 // 67.5% E1RM 5 x 2 sets Competition Squat 7 @6-7 // 62.5% E1RM 7 x 2 sets
8-10 @7 x 3 sets Squat Accessory 10 @7 x 3 sets
10-12 @7 x 3 sets Back Accessory 1 8-10 @7 x 3 sets
12-15 @8 x 3 sets Back Accessory 2 10-12 @7 x 3 sets
8-10 @7 x 3 sets Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
5 @6 // 70% E1RM 5 x 3 sets Competition Squat 7 @6-7 // 62.5% E1RM 7 x 3 sets
8-10 @7 x 3 sets Squat Accessory 10 @7 x 3 sets
10-12 @7 x 3 sets Back Accessory 1 8-10 @7 x 3 sets
12-15 @8 x 3 sets Back Accessory 2 10-12 @7 x 3 sets
8-10 @7 x 3 sets Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
5 @6 // 72.5% E1RM 5 x 3 sets Competition Squat 7 @6-7 // 65% E1RM 7 x 3 sets
8-10 @7 x 3 sets Squat Accessory 10 @7 x 3 sets
10-12 @7 x 3 sets Back Accessory 1 8-10 @7 x 3 sets
12-15 @8 x 3 sets Back Accessory 2 10-12 @7 x 3 sets
10-12 @7 x 3 sets Back Accessory 3 12-15 @7 x 3 sets
8-10 @7 x 3 sets Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
5 @6 // 72.5% E1RM 5 x 4 sets Competition Squat 7 @6-7 // 65% E1RM 7 x 4 sets
8-10 @7 x 3 sets Squat Accessory 10 @7 x 3 sets
10-12 @7 x 3 sets Back Accessory 1 8-10 @7 x 3 sets
12-15 @8 x 3 sets Back Accessory 2 10-12 @7 x 3 sets
10-12 @7 x 3 sets Back Accessory 3 12-15 @7 x 3 sets
8-10 @7 x 3 sets Bicep Accessory 1 8-10 @7 x 3 sets
Bicep Accessory 2 10-12 @7 x 3 sets
Session 5 Session 6
Movement Protocol Movement
Competition Bench 3 @6 // 70% E1RM 3 x 4 sets RDL
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Chest Accessory 3 10-12 @7 x 3 sets Shoulder Accessory 2
Tricep Accessory 12 @7 x 3 Shoulder Accessory 3
Tricep Accessory 2 10 @7 x 3 Back Accessory 2
Tricep Accessory 3 10-12 @7 x 3 sets
Competition Bench 3 @6 // 70% E1RM 3 x 5 sets RDL
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Chest Accessory 3 10-12 @7 x 3 sets Shoulder Accessory 2
Tricep Accessory 12 @7 x 3 Shoulder Accessory 3
Tricep Accessory 2 10 @7 x 3 Back Accessory 2
Tricep Accessory 3 10-12 @7 x 3 sets
Competition Bench 3 @6 // 72.5% E1RM 3 x 5 sets RDL
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Hammer Strength Machine Chest Press 10 @7 x 3 sets Shoulder Accessory 2
Chest Accessory 3 10-12 @7 x 3 sets Shoulder Accessory 3
Tricep Accessory 12 @7 x 3 Back Accessory 2
Tricep Accessory 2 10 @7 x 3 Back Accessory 1
Tricep Accessory 3 10-12 @7 x 3 sets
Competition Bench 3 @6 // 72.5% E1RM 3 x 6 sets RDL
Bench Accessory 10 @7 x 3 sets Shoulder Accessory 1
Hammer Strength Machine Chest Press 10 @7 x 3 sets Shoulder Accessory 2
Chest Accessory 3 10-12 @7 x 3 sets Shoulder Accessory 3
Tricep Accessory 12 @7 x 3 Back Accessory 2
Tricep Accessory 2 10 @7 x 3 Back Accessory 1
Tricep Accessory 3 10-12 @7 x 3 sets
Session 6
Protocol
8 @ 5, 8 @ 6, 8 @ 7
8-10 @7 x 3 sets
10-12 @7 x 3 sets
12-15 @8 x 3 sets
8-10 @7 x 3 sets

8 @ 5, 8 @ 6, 8 @ 7, 8 @ 8
8-10 @7 x 3 sets
10-12 @7 x 3 sets
12-15 @8 x 3 sets
8-10 @7 x 3 sets

8 @ 6, 8 @ 7, 8 @ 8 // -10% x 2 sets
8-10 @7 x 3 sets
10-12 @7 x 3 sets
12-15 @8 x 3 sets
8-10 @7 x 3 sets
10-12 @7 x 3 sets

8 @ 6, 8 @ 7, 8 @ 8 // -7.5% x 2 sets
8-10 @7 x 3 sets
10-12 @7 x 3 sets
12-15 @8 x 3 sets
8-10 @7 x 3 sets
10-12 @7 x 3 sets
Week Session 1 Sess
Movement Protocol Movement
Competition Squat 1 @ 7 //-20% 4 x 4 sets Competition Bench
Squat Accesorry 1 10 @ 5-6 x 3 sets Bench Accessory 1
5 Back Accessory 1 8-10 @8 x 3 sets Chest Accessory 1
Back Accessory 2 10-12 @8 x 3 sets Chest Accessory 2
Bicep Accessory 1 8-10 @8 x 3 sets Tricep Accessory
Bicep Accessory 2 10-12 @8 x 3 sets Tricep Accessory 2
Competition Squat 1 @ 8 //-20% 4 x 4 sets Competition Bench
Squat Accesorry 1 10 @ 5-6 x 3 sets Bench Accessory 1
Back Accessory 1 8-10 @8 x 3 sets Chest Accessory 1
6 Back Accessory 2 10-12 @8 x 3 sets Chest Accessory 2
Bicep Accessory 1 8-10 @8 x 3 sets Tricep Accessory
Bicep Accessory 2 10-12 @8 x 3 sets Tricep Accessory 2
Competition Squat 1 @ 8 //-17.5% 4 x 5 sets Competition Bench
Squat Accesorry 1 10 @ 5-6 x 3 sets Bench Accessory 1
Back Accessory 1 8-10 @8 x 3 sets Chest Accessory 1
7 Back Accessory 2 10-12 @8 x 3 sets Chest Accessory 2
Bicep Accessory 1 8-10 @8 x 3 sets Tricep Accessory
Bicep Accessory 2 10-12 @8 x 3 sets Tricep Accessory 2
Back Accessory 3 12-15 @8 x 3 sets Push Ups to Fatigue
Competition Squat 1 @ 8 //-17.5% 4 x 6 sets Competition Bench
Squat Accesorry 1 10 @ 5-6 x 3 sets Bench Accessory 1
Back Accessory 1 8-10 @8 x 3 sets Chest Accessory 1
8 Back Accessory 2 10-12 @8 x 3 sets Chest Accessory 2
Bicep Accessory 1 8-10 @8 x 3 sets Tricep Accessory
Bicep Accessory 2 10-12 @8 x 3 sets Tricep Accessory 2
Back Accessory 3 12-15 @8 x 3 sets Push Ups to Fatigue
Session 2 Session 3
Protocol Movement Protocol
1 @ 7 //-20% 4 x 4 sets Competition Deadlift 1 @ 7 //-20% 4 x 4 sets
8 @ 5, 8 @ 6, 8 @ 7 Shoulder Accessory 1 8-10 @8 x 4 sets
8-10 @8 x 3 sets Shoulder Accessory 2 10-12 @8 x 3 sets
10-12 @8 x 3 sets Shoulder Accessory 3 10-12 @8 x 3 sets
10-12 @8 x 3 sets Trap Accessory 10-12 @8 x 4 sets
10-12 @8 x 3 sets Back Accessory 1 10-12 @8 x 4 sets
1 @ 8 //-20% 4 x 4 sets Competition Deadlift 1 @ 8 //-20% 4 x 4 sets
8 @ 5, 8 @ 6, 8 @ 7 Shoulder Accessory 1 8-10 @8 x 4 sets
8-10 @8 x 3 sets Shoulder Accessory 2 10-12 @8 x 3 sets
10-12 @8 x 3 sets Shoulder Accessory 3 10-12 @8 x 3 sets
10-12 @8 x 3 sets Trap Accessory 10-12 @8 x 4 sets
10-12 @8 x 3 sets Back Accessory 1 10-12 @8 x 4 sets
1 @ 8 //-17.5% 4 x 6 sets Competition Deadlift 1 @ 8 //-17.5% 4 x 5 sets
8 @ 5, 8 @ 6, 8 @ 7 //-5% x 1 set Shoulder Accessory 1 8-10 @8 x 4 sets
8-10 @8 x 3 sets Shoulder Accessory 2 10-12 @8 x 3 sets
10-12 @8 x 3 sets Shoulder Accessory 3 10-12 @8 x 3 sets
10-12 @8 x 3 sets Trap Accessory 10-12 @8 x 4 sets
10-12 @8 x 3 sets Back Accessory 1 10-12 @8 x 4 sets
Immediately after last set of triceps x 3 sets
1 @ 8 //-17.5% 4 x 6 sets Competition Deadlift 1 @ 8 //-17.5% 4 x 5 sets
8 @ 5, 8 @ 6, 8 @ 7 //-5% x 2 sets Shoulder Accessory 1 8-10 @8 x 4 sets
8-10 @8 x 3 sets Shoulder Accessory 2 10-12 @8 x 3 sets
10-12 @8 x 3 sets Shoulder Accessory 3 10-12 @8 x 3 sets
10-12 @8 x 3 sets Trap Accessory 10-12 @8 x 4 sets
10-12 @8 x 3 sets Back Accessory 1 10-12 @8 x 4 sets
Immediately after last set of triceps x 3 sets
Session 4 Session 5
Movement Protocol Movement Protocol
Competition Squat 1 @ 7 //-23.5% 7 x 3 sets Touch n Go Bench 1 @ 7 //-23.5% 6 x 4 sets
Squat Accessory 10 @7 x 3 sets Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7
Leg Accessory 1 8-10 @8 x 3 sets Chest Accessory 2 10-12 @8 x 3 sets
Leg Accessory 2 10-12 @8 x 3 sets Tricep Accessory 10-12 @8 x 3 sets
Back Accessory 2 8-10 @8 x 3 sets Tricep Accessory 2 8-10 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets Tricep Accessory 3 12-15 @8 x 3 sets
Competition Squat 1 @ 8 //-23.5% 7 x 3 sets Touch n Go Bench 1 @ 8 //-23.5% 6 x 4 sets
Squat Accessory 10 @7 x 3 sets Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7
Leg Accessory 1 8-10 @8 x 3 sets Chest Accessory 2 10-12 @8 x 3 sets
Leg Accessory 2 10-12 @8 x 3 sets Tricep Accessory 10-12 @8 x 3 sets
Back Accessory 2 8-10 @8 x 3 sets Tricep Accessory 2 8-10 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets Tricep Accessory 3 12-15 @8 x 3 sets
Competition Squat 1 @ 8 //-22% 7 x 4 sets Touch n Go Bench 1 @ 8 //-22.5% 6 x 5 sets
Squat Accessory 10 @7 x 3 sets Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7
Leg Accessory 1 8-10 @8 x 3 sets Chest Accessory 2 10-12 @8 x 3 sets
Leg Accessory 2 10-12 @8 x 3 sets Tricep Accessory 10-12 @8 x 3 sets
Back Accessory 2 8-10 @8 x 3 sets Tricep Accessory 2 8-10 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets Tricep Accessory 3 12-15 @8 x 3 sets
Tricep Accessory 10-12 @8 x 3 sets
Competition Squat 1 @ 8 //-22% 7 x 5 sets Competition Squat 1 @ 8 //-22.5% 6 x 5 sets
Squat Accessory 10 @7 x 3 sets Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7
Leg Accessory 1 8-10 @8 x 3 sets Chest Accessory 2 10-12 @8 x 3 sets
Leg Accessory 2 10-12 @8 x 3 sets Tricep Accessory 10-12 @8 x 3 sets
Back Accessory 2 8-10 @8 x 3 sets Tricep Accessory 2 8-10 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets Tricep Accessory 3 12-15 @8 x 3 sets
Tricep Accessory 10-12 @8 x 3 sets
Session 6
Movement Protocol
Deadlift Accessory 4 @ 7 // -12.5% 4 x 3 sets
Back Accessory 1 6-8 @8 x 3 sets
Back Accessory 3 12-15 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets
Bicep Accessory 2 10-12 @8 x 3 sets

Deadlift Accessory 4 @ 8 // -12.5% 4 x 3 sets


Back Accessory 1 6-8 @8 x 3 sets
Back Accessory 3 12-15 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets
Bicep Accessory 2 10-12 @8 x 3 sets

Deadlift Accessory 4 @ 9 // -11% 4 x 4 sets


Back Accessory 1 6-8 @8 x 3 sets
Back Accessory 3 12-15 @8 x 3 sets
Back Accessory 2 12 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets
Bicep Accessory 2 10-12 @8 x 3 sets

Deadlift Accessory 4 @ 9 // -11% 4 x 4 sets


Back Accessory 1 6-8 @8 x 3 sets
Back Accessory 3 12-15 @8 x 3 sets
Back Accessory 2 12 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets
Bicep Accessory 2 10-12 @8 x 3 sets
Bicep Accessory 3 12-15 @7 x 3 sets
Limited Accessories This Block
Week Session 1
Movement Protocol
Competition Squat 1 @ 9.5 // 3 @ 9 // -15% 3 x 5 sets
9 Squat Accesorry 1 10 @ 5-6 x 3 sets
Back Accessory 1 8-10 @8 x 3 sets
Back Accessory 2 10-12 @8 x 3 sets
Bicep Accessory 1 8-10 @8 x 3 sets
Competition Squat 1 @ 8 // 3 @ 9 // -12.5% 3 x 4 sets
Squat Accesorry 1 10 @ 5-6 x 3 sets
10 Back Accessory 1 8-10 @8 x 3 sets
Back Accessory 2 10-12 @8 x 3 sets
Bicep Accessory 1 8-10 @8 x 3 sets
Competition Squat 1 @ 8 // 3 @ 9 // -10% 3 x 3 sets
Squat Accesorry 1 10 @ 5-6 x 3 sets
11 Back Accessory 1 8-10 @8 x 3 sets
Back Accessory 2 10-12 @8 x 3 sets

Competition Squat 1 @ 8 // 3 @ 9 // -8.5% 3 x 2 sets


Squat Accesorry 1 10 @ 5-6 x 3 sets
12 Back Accessory 1 8-10 @8 x 3 sets
Session 2 Session 3
Movement Protocol Movement
Competition Bench 1 @ 9.5 // 3 @ 9 // -15% 3 x 5 sets Competition Deadlift
Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7 Shoulder Accessory 1
Chest Accessory 1 8-10 @8 x 3 sets Shoulder Accessory 2
Chest Accessory 2 10-12 @8 x 3 sets Trap Accessory
Tricep Accessory 10-12 @8 x 3 sets Back Accessory 1
Competition Bench 1 @ 8 // 3 @ 9 // -12.5% 3 x 4 sets Competition Deadlift
Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7 Shoulder Accessory 1
Chest Accessory 1 8-10 @8 x 3 sets Shoulder Accessory 2
Chest Accessory 2 10-12 @8 x 3 sets Trap Accessory
Tricep Accessory 10-12 @8 x 3 sets Back Accessory 1
Competition Bench 1 @ 8 // 3 @ 9 // -10% 3 x 3 sets Competition Deadlift
Chest Accessory 1 8-10 @8 x 3 sets Shoulder Accessory 2
Chest Accessory 2 10-12 @8 x 3 sets Trap Accessory
Tricep Accessory 10-12 @8 x 3 sets Back Accessory 1

Competition Bench 1 @ 8 //-17.5% 4 x 6 sets Competition Deadlift


Chest Accessory 1 8-10 @8 x 3 sets Shoulder Accessory 2
Tricep Accessory 10-12 @8 x 3 sets Back Accessory 1
Session 3 Session 4
Protocol Movement Protocol
1 @ 9.5 // 3 @ 9 // -15% 3 x 5 sets Competition Squat 1 @ 8 //77.5% 1rm 4 x 4 sets
8-10 @8 x 4 sets Squat Accessory 10 @7 x 3 sets
10-12 @8 x 3 sets Leg Accessory 1 8-10 @8 x 3 sets
10-12 @8 x 4 sets Leg Accessory 2 10-12 @8 x 3 sets
10-12 @8 x 4 sets Bicep Accessory 1 10-12 @8 x 3 sets
1 @ 8 // 3 @ 9 // -12.5% 3 x 4 sets Competition Squat 1 @ 8 //80% 1rm 4 x 4 sets
8-10 @8 x 4 sets Squat Accessory 10 @7 x 3 sets
10-12 @8 x 3 sets Leg Accessory 1 8-10 @8 x 3 sets
10-12 @8 x 4 sets Leg Accessory 2 10-12 @8 x 3 sets
10-12 @8 x 4 sets Bicep Accessory 1 10-12 @8 x 3 sets
1 @ 8 // 3 @ 9 // -10% 3 x 3 sets Competition Squat 1 @ 8 //82.5% 1rm 3 x 4 sets
10-12 @8 x 3 sets Squat Accessory 10 @7 x 3 sets
10-12 @8 x 4 sets Leg Accessory 2 10-12 @8 x 3 sets
10-12 @8 x 4 sets Bicep Accessory 1 10-12 @8 x 3 sets

1 @ 8 // 3 @ 9 // -8.5% 3 x 2 sets Competition Squat 1 @ 8 //85% 1rm 2 x 4 sets


10-12 @8 x 3 sets Squat Accessory 10 @7 x 3 sets
10-12 @8 x 4 sets Leg Accessory 2 10-12 @8 x 3 sets
Bicep Accessory 1 10-12 @8 x 3 sets
Session 5 Session 6
Movement Protocol Movement
Bench Touch and Go 1 @ 8 // 6 @ 9 // -12.5% 6 x 5 sets Deadlift Accessory
Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7 Back Accessory 1
Chest Accessory 2 10-12 @8 x 3 sets Back Accessory 3
Tricep Accessory 10-12 @8 x 3 sets Bicep Accessory 1
Tricep Accessory 2 8-10 @8 x 3 sets Bicep Accessory 2
Bench Touch and Go 1 @ 8 // 6 @ 9 // -12.5% 6 x 4 sets Deadlift Accessory
Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7 Back Accessory 1
Chest Accessory 2 10-12 @8 x 3 sets Back Accessory 3
Tricep Accessory 10-12 @8 x 3 sets Bicep Accessory 1
Tricep Accessory 2 8-10 @8 x 3 sets Bicep Accessory 2
Bench Touch and Go 1 @ 8 // 4 @ 9 // -12.5% 4 x 3 sets Competition Deadlift
Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7 Back Accessory 1
Chest Accessory 2 10-12 @8 x 3 sets Bicep Accessory 1
Tricep Accessory 10-12 @8 x 3 sets

Bench Touch and Go 1 @ 8 // 4 @ 9 // -10% 4 x 2 sets Competition Deadlift


Bench Accessory 1 8 @ 5, 8 @ 6, 8 @ 7 Back Accessory 1
Tricep Accessory 10-12 @8 x 3 sets Bicep Accessory 1
Session 6
Protocol
2 @ 9 // -15% 4 x 4 sets
8-10 @8 x 3 sets
12-15 @8 x 3 sets
10-12 @8 x 3 sets
10-12 @8 x 3 sets
2 @ 9 // -13.5% 4 x 4 sets
8-10 @8 x 3 sets
12-15 @8 x 3 sets
10-12 @8 x 3 sets
10-12 @8 x 3 sets
2 @ 8 // -8% 3 x 3 sets
8-10 @8 x 3 sets
10-12 @8 x 3 sets

2 @ 8 // -7% 2 x 2 sets
8-10 @8 x 3 sets
10-12 @8 x 3 sets
Taper Week
Very Limited Accessories

Week Session 1
Movement Protocol
Competition Squat 1 @ 7 // -12.5% 3 x 2 sets
13 Competition Bench 1 @ 7 // -12.5% 3 x 2 sets
Competition Deadlift 1 @ 7 // -12.5% 3 x 2 sets
Session 2 Session 3
Movement Protocol Movement Protocol
Bench Touch and Go 1 @ 7 // -12.5% 3 x 2 sets Competition Squat 1 @ 6 // -15% 2 x 2 sets
Leg Press 8 @ 5-6 x 3 sets Competition Bench 1 @ 6 // -15% 2 x 2 sets
Competition Deadlift 1 @ 6 // -15% 2 x 2 sets
Leg Curls
Session 4 Session 5
Movement Protocol Movement Protocol
Rest 2 days off Competition Squat 1 @ 7, 1 @ 8.5, 1 @ 10
Competition Bench 1 @ 7, 1 @ 8.5, 1 @ 10
Competition Deadlift 1 @ 7, 1 @ 8.5, 1 @ 10
This calculator is intended so you can estimate your 1 rep max from one of your top sets.

** Only Enter Number in Gray Cells **

Calculate
Max Weight Reps RPE Max
405 3 9 455 3 0.89

Rep #
RPE 1 2 3 4 5 6 7 8 9
10 455 436 418 404 392 382 368 360 346
9.5 446 428 414 400 386 374 364 350 342
9 436 418 404 392 382 368 360 346 336
8.5 428 414 400 386 374 364 350 342 328
8 418 404 392 382 368 360 346 336 324
7.5 414 400 386 374 364 350 342 328 314
7 404 392 382 368 360 346 336 324 310
6.5 400 386 374 364 350 342 328 314 304
6 392 378 364 354 342 332 318 304 296
10 11 12 13 14 15
336 328 318 310 300 292
328 318 310 300 292 282
324 314 304 296 286 278
314 304 296 286 278 268
310 300 292 282 274 264
304 296 286 278 268 260
296 286 278 268 260 250
292 282 274 264 254 246
282 274 264 254 246 236
The RPE chart tells you approximately what percentage of your 1 rep max you s
exercise according to the prescribed RPE and number of reps for that

For example: If you're supposed to perform 1 repetition at RPE 9, you would be


96% of your current one rep max on that set. This should give you a better idea
supposed to lift for that specific set/exercise. Again, RPE is going to be relative to h
on a specific training day, but these percentages should give you a good ba

Reps
1 2 3 4 5 6 7 8

10 100% 96% 92% 89% 86% 84% 81% 79%


9.5 98% 94% 91% 88% 85% 82% 80% 77%
9 96% 92% 89% 86% 84% 81% 79% 76%
RPE 8.5 94% 91% 88% 85% 82% 80% 77% 75%
8 92% 89% 86% 84% 81% 79% 76% 74%
7.5 91% 88% 85% 82% 80% 77% 75% 72%
7 89% 86% 84% 81% 79% 76% 74% 71%
6.5 88% 85% 82% 80% 77% 75% 72% 69%
6 86% 83% 80% 78% 75% 73% 70% 67%
ntage of your 1 rep max you should be hitting for an
E and number of reps for that training day.

etition at RPE 9, you would be working with around


should give you a better idea of what weight you're
RPE is going to be relative to how your performance is
ges should give you a good baseline to follow.

Reps
9 10 11 12 13 14 15

76% 74% 72% 70% 68% 66% 64%


75% 72% 70% 68% 66% 64% 62%
74% 71% 69% 67% 65% 63% 61%
72% 69% 67% 65% 63% 61% 59%
71% 68% 66% 64% 62% 60% 58%
69% 67% 65% 63% 61% 59% 57%
68% 65% 63% 61% 59% 57% 55%
67% 64% 62% 60% 58% 56% 54%
65% 62% 60% 58% 56% 54% 52%

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