Rounding Make a copy (for google drive; recommended) or download this spreadsheet (for oth

Main Lifts Maxes Single @8 percentage

Squat 85 90%
Bench Press 55 90% Squat
Primary stance Deadlift 85 90% Bench Press
OHP 40 90% Deadlift
OHP
Variations: Note - if y Maxes Front Squat
Squat auxiliary 1 Front Squat 50 90% Pin Squat
Squat auxiliary 2 Pin Squat 85 90% Close Grip Bench
Bench auxiliary 1 Close Grip Bench 50 90% Pin Press
Bench auxiliary 2 Pin Press 65 90% Romanian Deadlift
Deadlift auxiliary Romanian Deadlift 60 90% Push Press
OHP auxiliary Push Press 50 90% Barbell rows
Back Exercise 1 Barbell rows 60 90% DB rows
Back Exercise 2 DB rows 35 90% Pull-downs
Back Exercise 3 Pull-downs 60 90%

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 20 18 16 15 14
Bench Press 20 18 16 15 14
Deadlift 20 18 16 15 14
OHP 20 18 16 15 14
Front Squat 20 18 16 15 14
Pin Squat 20 18 16 15 14
Close Grip Bench 20 18 16 15 14
Pin Press 20 18 16 15 14
Romanian Deadlift 20 18 16 15 14
Push Press 20 18 16 15 14
Barbell rows 20 18 16 15 14
DB rows 20 18 16 15 14
Pull-downs 20 18 16 15 14

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 0 0 0 0 0
 Bench Press 0 0 0 0 0
Deadlift 0 0 0 0 0
OHP 0 0 0 0 0
Front Squat 0 0 0 0 0
Pin Squat 0 0 0 0 0
Close Grip Bench 0 0 0 0 0
Pin Press 0 0 0 0 0
Romanian Deadlift 0 0 0 0 0
Push Press 0 0 0 0 0
Barbell rows 0 0 0 0 0
DB rows 0 0 0 0 0
Pull-downs 0 0 0 0 0

Week 1 2 3 4 5
Squat 87.5% 87.5% 87.5% 87.5% 87.5%
Bench Press 87.5% 87.5% 87.5% 87.5% 87.5%
Deadlift 87.5% 87.5% 87.5% 87.5% 87.5%
OHP 87.5% 87.5% 87.5% 87.5% 87.5%
Front Squat 82.5% 82.5% 82.5% 82.5% 82.5%
Pin Squat 75.0% 75.0% 75.0% 75.0% 75.0%
Close Grip Bench 82.5% 82.5% 82.5% 82.5% 82.5%
Pin Press 75.0% 75.0% 75.0% 75.0% 75.0%
Romanian Deadlift 75.0% 75.0% 75.0% 75.0% 75.0%
Push Press 75.0% 75.0% 75.0% 75.0% 75.0%
Barbell rows 75.0% 75.0% 75.0% 75.0% 75.0%
DB rows 75.0% 75.0% 75.0% 75.0% 75.0%
Pull-downs 75.0% 75.0% 75.0% 75.0% 75.0%

Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
 Chin-ups
Neutral grip pull-ups
Pull-downs
his spreadsheet (for other spreadsheet programs). Do not request editing access

When above or be
Sets 2+ fewer sets completed 1 fewer set completed or last set below RIR target
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%
3 -5.00% -2.00%

Rep targ
62.5% 65.0% 67.5%
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11
13 12 11

Last set RIR

62.5% 65.0% 67.5%
0 0 0
 0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0

Intensit
6 7 8
87.5% 87.5% 87.5%
87.5% 87.5% 87.5%
87.5% 87.5% 87.5%
87.5% 87.5% 87.5%
82.5% 82.5% 82.5%
75.0% 75.0% 75.0%
82.5% 82.5% 82.5%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
75.0% 75.0% 75.0%
 When above or below RIR target
Set target completed; last at RIR target 1 above RIR target 2 above RIR target 3 above RIR target
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%
0.00% 1.00% 3.00% 5.00%

Rep target
70.0% 72.5% 75.0% 77.5%
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7
10 9 8 7

Last set RIR target

70.0% 72.5% 75.0% 77.5%
0 0 0 0
 0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0
0 0 0 0

Intensity
9 10 11 12
87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5%
82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0%
82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0%
4 above RIR target 5 above RIR target
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%
5.00% 5.00%

80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5%

6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1
6 5 4 3 2 2 1 1

80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5%

0 0 0 0 0 0 0 0
 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0

13 14 15 16 17 18 19 20
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5% 87.5%
82.5% 82.5% 82.5% 82.5% 82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
82.5% 82.5% 82.5% 82.5% 82.5% 82.5% 82.5% 82.5%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0% 75.0%
100.0%
1
1
1
1
1
1
1
1
1
1
1
1
1

100.0%
0
 0
0
0
0
0
0
0
0
0
0
0
0

21
87.5%
87.5%
87.5%
87.5%
82.5%
75.0%
82.5%
75.0%
75.0%
75.0%
75.0%
75.0%
75.0%
Week
Lift Intensity Reps per set Last set RIR Sets
Squat 87.5% 3 0 3
Bench Press 87.5% 3 0 3
Deadlift 87.5% 3 0 3
OHP 87.5% 3 0 3

Intensity Reps per set Last set RIR Sets

Front Squat 82.5% 5 0 3
Pin Squat 75.0% 8 0 3
Close Grip Bench 82.5% 5 0 3
Pin Press 75.0% 8 0 3
Romanian Deadlift 75.0% 8 0 3
Push Press 75.0% 8 0 3
Barbell rows 75.0% 8 0 3
DB rows 75.0% 8 0 3
Pull-downs 75.0% 8 0 3
 1
2+ fewer sets completed 1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%

2+ fewer sets completed 1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
-5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 2
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 3
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 4
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 5
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 6
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 7
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 8
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 9
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 10
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 11
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 12
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 13
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 14
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 15
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 16
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 17
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 18
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 19
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 20
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0
5.00% 5.00% 5.00% 87.5% 3 0

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 82.5% 5 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
5.00% 5.00% 5.00% 75.0% 8 0
 21
Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%

Sets 2+ fewer sets com1 fewer set compl Set target complet1 above RIR targe2 above RIR targe
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 -5.00% -2.00% 0.00% 1.00% 3.00%
3 above RIR targe4 above RIR targe5 above RIR target
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%

3 above RIR targe4 above RIR targe5 above RIR target

5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
5.00% 5.00% 5.00%
 Week 1
Weight Reps per set Last set RIR target Set goal
Squat TM 85 single @8
Squat 74 3 0 3
Bench Press TM 55 single @8
Bench Press 48 3 0 3
Deadlift TM 85 single @8
Deadlift 74 3 0 3
OHP TM 40 single @8
OHP 36 3 0 3
Front Squat TM 50 single @8
Front Squat 42 5 0 3
Pin Squat TM 85 single @8
Pin Squat 64 8 0 3
Close Grip Bench TM 50 single @8
Close Grip Bench 42 5 0 3
Pin Press TM 65 single @8
Pin Press 48 8 0 3
Romanian Deadlift TM 60 single @8
Romanian Deadlift 46 8 0 3
Push Press TM 50 single @8
Push Press 38 8 0 3
Barbell rows TM 60 single @8
Barbell rows 46 8 0 3
DB rows TM 35 single @8
DB rows 26 8 0 3
Pull-downs TM 60 single @8
Pull-downs 46 8 0 3
 Week 2
Sets completed RIR on last set Video Notes Weight Reps per set
85 single @8
74 3
55 single @8
48 3
85 single @8
74 3
40 single @8
36 3
50 single @8
42 5
85 single @8
64 8
50 single @8
42 5
65 single @8
48 8
60 single @8
46 8
50 single @8
38 8
60 single @8
46 8
35 single @8
26 8
60 single @8
46 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3
Week 3
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 4
Video Notes Weight Reps per set Last set RIR target Set goal
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 5
Sets completed RIR on last set Video Notes Weight Reps per set
85 single @8
74 3
55 single @8
48 3
85 single @8
74 3
40 single @8
36 3
50 single @8
42 5
85 single @8
64 8
50 single @8
42 5
65 single @8
48 8
60 single @8
46 8
50 single @8
38 8
60 single @8
46 8
35 single @8
26 8
60 single @8
46 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3
Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 7
Video Notes Weight Reps per set Last set RIR target Set goal
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 8
Sets completed RIR on last set Video Notes Weight Reps per set
85 single @8
74 3
55 single @8
48 3
85 single @8
74 3
40 single @8
36 3
50 single @8
42 5
85 single @8
64 8
50 single @8
42 5
65 single @8
48 8
60 single @8
46 8
50 single @8
38 8
60 single @8
46 8
35 single @8
26 8
60 single @8
46 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3
Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 10
Video Notes Weight Reps per set Last set RIR target Set goal
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 11
Sets completed RIR on last set Video Notes Weight Reps per set
85 single @8
74 3
55 single @8
48 3
85 single @8
74 3
40 single @8
36 3
50 single @8
42 5
85 single @8
64 8
50 single @8
42 5
65 single @8
48 8
60 single @8
46 8
50 single @8
38 8
60 single @8
46 8
35 single @8
26 8
60 single @8
46 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3
Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 13
Video Notes Weight Reps per set Last set RIR target Set goal
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 14
Sets completed RIR on last set Video Notes Weight Reps per set
85 single @8
74 3
55 single @8
48 3
85 single @8
74 3
40 single @8
36 3
50 single @8
42 5
85 single @8
64 8
50 single @8
42 5
65 single @8
48 8
60 single @8
46 8
50 single @8
38 8
60 single @8
46 8
35 single @8
26 8
60 single @8
46 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3
Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 16
Video Notes Weight Reps per set Last set RIR target Set goal
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 17
Sets completed RIR on last set Video Notes Weight Reps per set
85 single @8
74 3
55 single @8
48 3
85 single @8
74 3
40 single @8
36 3
50 single @8
42 5
85 single @8
64 8
50 single @8
42 5
65 single @8
48 8
60 single @8
46 8
50 single @8
38 8
60 single @8
46 8
35 single @8
26 8
60 single @8
46 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3
Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 19
Video Notes Weight Reps per set Last set RIR target Set goal
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
 Week 20
Sets completed RIR on last set Video Notes Weight Reps per set
85 single @8
74 3
55 single @8
48 3
85 single @8
74 3
40 single @8
36 3
50 single @8
42 5
85 single @8
64 8
50 single @8
42 5
65 single @8
48 8
60 single @8
46 8
50 single @8
38 8
60 single @8
46 8
35 single @8
26 8
60 single @8
46 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3

0 3
Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
85 single @8
74 3 0 3
55 single @8
48 3 0 3
85 single @8
74 3 0 3
40 single @8
36 3 0 3
50 single @8
42 5 0 3
85 single @8
64 8 0 3
50 single @8
42 5 0 3
65 single @8
48 8 0 3
60 single @8
46 8 0 3
50 single @8
38 8 0 3
60 single @8
46 8 0 3
35 single @8
26 8 0 3
60 single @8
46 8 0 3
Video Notes
#REF! 0 0

#REF! 0 0

#REF! 0 0
#REF! 0 0

#REF! 0 0
0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0

0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0

0 0 0 0

0 0 0 0
0 0 0 0

0 0 0 0
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 74 3 0 3
OHP 36 3 0 3
Romanian Deadlift 46 8 0 3
Pin Press 48 8 0 3
Pull-downs 46 8 0 3
Accessories

Day 2
Bench Press 48 3 0 3
Front Squat 42 5 0 3
Push Press 38 8 0 3
Barbell rows 46 8 0 3
Accessories

Day 3
Deadlift 74 3 0 3
Close Grip Bench 42 5 0 3
Pin Squat 64 8 0 3
DB rows 26 8 0 3
Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
36 3 0 3
46 8 0 3
48 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
64 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 74 3 0 3 3 1
Pin Press 48 8 0 3 0
Romanian Deadlift 46 8 0 3 3 4
DB rows 26 8 0 3 0
Accessories

Day 2
Bench Press 48 3 0 3 3 1
Front Squat 42 5 0 3 3 5
Push Press 38 8 0 3 0
Accessories

Day 3
Deadlift 74 3 0 3 3 2
Close Grip Bench 42 5 0 3 1
Pull-downs 46 8 0 3 1
Accessories

Day 4
OHP 36 3 0 3 0
Pin Squat 64 8 0 3 3 2
Barbell rows 46 8 0 3 2
Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

76 3 0 3 3 1
46 8 0 3 3 1
48 8 0 3 3 3
24 8 0 3 2 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3 3 3
44 5 0 3 3 5
36 8 0 3 1 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3 2 0
40 5 0 3 3 0
42 8 0 3 3 1

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3 3 0
66 8 0 3 3 0
44 8 0 3 3 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

76 3 0 3
46 8 0 3
50 8 0 3
24 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

52 3 0 3
46 5 0 3
34 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

76 3 0 3
40 5 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

34 3 0 3
66 8 0 3
44 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 74 3 0 3
Push Press 38 8 0 3
Barbell rows 46 8 0 3
Accessories

Day 2
Bench Press 48 3 0 3
Front Squat 42 5 0 3
Accessories

Day 3
Deadlift 74 3 0 3
Close Grip Bench 42 5 0 3
Pull-downs 46 8 0 3
Accessories

Day 4
OHP 36 3 0 3
Pin Squat 64 8 0 3
Accessories

Day 5
Pin Press 48 8 0 3
Romanian Deadlift 46 8 0 3
DB rows 26 8 0 3
Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
38 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
42 5 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
64 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 8 0 3
46 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 74 3 0 3
Pin Press 48 8 0 3
Accessories

Day 2
Romanian Deadlift 46 8 0 3
Pull-downs 46 8 0 3
Accessories

Day 3
Bench Press 48 3 0 3
Front Squat 42 5 0 3
Accessories

Day 4
Deadlift 74 3 0 3
Push Press 38 8 0 3
DB rows 26 8 0 3
Accessories

Day 5
Pin Squat 64 8 0 3
Close Grip Bench 42 5 0 3
Accessories

Day 6
OHP 36 3 0 3
Barbell rows 46 8 0 3
Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

74 3 0 3
48 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

46 8 0 3
46 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

48 3 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

74 3 0 3
38 8 0 3
26 8 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

64 8 0 3
42 5 0 3

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

36 3 0 3
46 8 0 3
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0