TRAINING

RPE Chart

Category

Squat

Squat

Standard

Deadlift

Standard

Squat
n/a

DAY 1

primary squat
main
deadlift
assistance
secondary squat
abs

REPS RPE F%

CAP

Squat

8.5

--

Rack Pull

8.5

Front Squat

8.5

Ab Rollout
DAY 2

REPS RPE F%

CAP

Bench Press

8.5

Standard

Bench Press secondary

bench main
primary bench
Bench Press assistance

Close Grip Bench

Standard

Bench Press shoulders

Shoulder Press

Standard

n/a
Standard

Deadlift

Standard

Squat

Standard

Deadlift
n/a

lats
deadlift main
primary squat
asssistance
deadlift supplement
abs

Standard

Bench Press primary bench main

Bench Press assistance 2

Standard

n/a

Standard

n/a
Standard
Standard
Standard

n/a
n/a
n/a
n/a

triceps
lats

Barbell Row
DAY 3

REPS RPE F%

CAP

Deadlift

Paused Squat

Deadlift

Weighted Situp
DAY 4

REPS RPE F%

CAP

DB Floor Press

Pin Press

8.5

Dips

Lat Pulldown
DAY 5
Back movement
Shoulder movement
Calf Movement
Bicep Curls

REPS RPE F%
5
9
5
8
8.5 5
10
9
3
6
9
3

CAP
5
5
3
3
day 1
day 2
day 3
day 4
day 5
TOT

18000

18000
16000
14000
12000
10000
8000
6000
4000
2000
0

12000
10000
8000
6000
4000
2000
0

WEEK 1
top set

WEEK 2
backoff # backoff e1RM

note

top set

nice power out of the hole

500 x2 @8.5

475

537.6

500 x2 @8.5

475

537.6

315 x3 @9

295

370.6

315 x3 @9

295

370.6

315 x3 @8.5

295

381.8

315 x3 @8.5

295

381.8

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

440 x3 @8.5

425

533.3

440 x3 @8.5

425

533.3

325 x3 @8

315

406.3

325 x3 @8

315

406.3

145 x8 @9

135

211.7

145 x8 @9

135

211.7

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

441 x5 @8

425

595.9

441 x5 @8

425

595.9

376 x5 @9

355

488.3

376 x5 @9

355

488.3

496 x1 @8

470

551.1

496 x1 @8

470

551.1

top set

backoff # backoff e1RM

441 x3 @8.5

415

336 x8 @8.5
21 x6 @9

note

backoff # backoff e1RM

441 x3 @8.5

415

534.5

315

499.6

336 x8 @8.5

315

499.6

20

28.4

21 x6 @9

20

28.4

top set

backoff # backoff e1RM

squat

bench

note

deadlift
day 1

3600
7410

8980

24%

7646
11126

16430

top set

534.5

7450

18536

40%

36%

squat

backoff # backoff e1RM

squat

bench

1945

day 2

deadlift
945

3455
1880

TOT

3825

11246

16430

top set

day 3
bench
day 4
deadlift day 5

Squat
18000

backoff # backoff e1RM

2701
4011
7466

3646

24%

18000
16000
14000
12000
10000
8000
6000
4000
2000
0

16430

3825

2
Week

Deadlift
12000

11246

10000
8000
6000
3646

4000
2000
0
1

2
Week

WEEK 3
note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

squat

bench

day 1
24%
50%
50%

26%
26%

deadlift

0% 0%
0%

day 2

squat
squat
day 3
bench
bench day 4
deadlift
deadlift day 5
TOT

squat

day 2

day 3
benchday 4
day 5
deadlift
TOT

Bench Press
20000

day 1

18536

20000

18536

15000
10000

7466

5000
0
1

2
Week

WEEK 4
top set

backoff # backoff e1RM

RPE Chart

note

Category

Standard

Squat

Standard

Deadlift

Standard

Squat
n/a

top set

backoff # backoff e1RM

note

Standard

Bench Press

Standard

Bench Press

Standard

Bench Press
n/a

top set

backoff # backoff e1RM

note

Standard

Deadlift

Standard

Squat

Standard

Deadlift
n/a

top set

backoff # backoff e1RM

note

Standard

Bench Press

Standard

Bench Press

Standard

n/a
n/a

top set

backoff # backoff e1RM

note

Standard
Standard
Standard
squat

bench

deadlift

n/a
n/a
n/a
n/a
2

0%0%
0%

week num
squat
bench
deadlift

1
2
3
4
5
6
7
8
9

squat vol
16430
3825

10

7466

INTENSIFICATION
DAY 1

primary squat
main
deadlift
assistance
secondary squat
abs

REPS RPE F%
3

8.5

Rack Pull

8.5

Front Squat

8.5

REPS RPE F%
1

8.5

Close Grip Bench

Shoulder Press

REPS RPE F%

CAP

Deadlift

Paused Squat

Deadlift

Weighted Situp
DAY 4

primary bench main

assistance 2
triceps
lats

CAP

Bench Press

Barbell Row
DAY 3

deadlift main
primary squat
asssistance
deadlift supplement
abs

CAP

Squat

Ab Rollout
DAY 2

secondary
bench main
primary
bench
assistance
shoulders
lats

WEEK 1

REPS RPE F%

CAP

DB Floor Press

Pin Press

8.5

Dips

Lat Pulldown
DAY 5
Back movement
Shoulder movement
Calf Movement
Bicep Curls

REPS RPE F%
5
9
5
8
8.5 5
10
9
3
6
9
3

CAP
5
5
3
3

bench vol

deadlift vol

day 1

18536

11246

day 2

7466

3646

day 3
day 4
day 5
TOT

top set

backoff # backoff

top set

backoff # backoff

top set

backoff # backoff

top set

backoff # backoff

top set

backoff # backoff

squat

bench

deadlift

WEEK 2
e1RM

note

top set

backoff # backoff e1RM

note

e1RM

note

top set

backoff # backoff e1RM

note

e1RM

note

top set

backoff # backoff e1RM

note

e1RM

note

top set

backoff # backoff e1RM

note

e1RM

note

top set

backoff # backoff e1RM

note

squat

bench

0%
0%
0%

day 1
squat
bench

day 2
day 3
day 4

deadlift
0%
0%
0%

day 1
squat
bench

day 2
day 3
day 4

deadlift day 5

deadlift day 5

TOT

TOT

WEEK 3

WEEK 4

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

squat

bench

squat

bench

deadlift
0%
0%
0%
24%
40%

36%

deadlift

day 1
squat
bench

day 2
day 3
day 4

deadlift day 5
TOT

24%
40%

WEEK 5
note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

note

top set

backoff # backoff e1RM

note

squat

bench

0%
0%
0%
24%
40%

36%

day 1
squat
bench

deadlift
0%
0%
0%

day 2
day 3
day 4

deadlift day 5
TOT

24%
40%

36%

day 1
squat
bench

day 2
day 3
day 4

deadlift day 5
TOT

WEEK 6
top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

note

top set

backoff # backoff e1RM

note

squat

bench

deadlift
0%
0%
0%
24%
40%

36%

day 1
squat
bench

day 2
day 3
day 4

deadlift day 5
TOT

Squat

Reps

RPE

10

10

100%

97%

94%

91%

88%

85%

82%

79%

78%

77%

9.5

99%

96%

93%

90%

87%

84%

81%

79%

78%

77%

97%

94%

91%

88%

85%

82%

79%

78%

77%

76%

8.5

96%

93%

90%

87%

84%

81%

79%

78%

77%

76%

94%

91%

88%

85%

82%

79%

78%

77%

76%

75%

93%

88%

85%

82%

79%

78%

77%

76%

75%

91%

85%

82%

79%

78%

77%

76%

75%

Bench Press

Reps

RPE

10

10

100%

97%

94%

90%

88%

86%

84%

81%

80%

79%

9.5

99%

96%

92%

89%

87%

85%

83%

81%

80%

79%

97%

94%

90%

88%

86%

84%

81%

80%

79%

78%

8.5

96%

92%

89%

87%

85%

83%

81%

80%

79%

78%

94%

90%

88%

86%

84%

81%

80%

79%

78%

77%

92%

88%

86%

84%

81%

80%

79%

78%

77%

90%

86%

84%

81%

80%

79%

78%

77%

RPE

10

10

100%

97%

94%

92%

91%

90%

89%

87%

86%

85%

9.5

99%

96%

93%

92%

91%

90%

88%

87%

86%

85%

97%

94%

92%

91%

90%

89%

87%

86%

85%

84%

8.5

96%

93%

92%

91%

90%

88%

87%

86%

85%

84%

94%

92%

91%

90%

89%

87%

86%

85%

84%

83%

93%

91%

90%

89%

87%

86%

85%

84%

83%

92%

90%

89%

87%

86%

85%

84%

83%

Deadlift

Reps

RM

Lift
1

% of 1RM
8

Squat

500

455

395

91%

79%

Bench Press 315

285

255

90%

81%

Deadlift

666

615

580

92%

87%

Average

91%

82%

Standard

Reps

11

12

RPE

10

76%

75%

10

100%

95%

90%

85%

80%

77%

74%

71%

69%

66%

76%

9.5

98%

93%

88%

83%

79%

76%

73%

70%

67%

65%

75%

95%

90%

85%

80%

77%

74%

71%

69%

66%

64%

8.5

93%

88%

83%

79%

76%

73%

70%

67%

65%

63%

90%

85%

80%

77%

74%

71%

69%

66%

64%

62%

85%

80%

77%

74%

71%

69%

66%

64%

62%

80%

77%

74%

71%

69%

66%

64%

62%

Average

Reps

11

12

RPE

10

78%

77%

10

100%

97%

94%

91%

89%

87%

85%

82%

81%

80%

78%

9.5

99%

96%

93%

90%

88%

86%

84%

82%

81%

80%

77%

97%

94%

91%

89%

87%

85%

82%

81%

80%

79%

8.5

96%

93%

90%

88%

86%

84%

82%

81%

80%

79%

94%

91%

89%

87%

85%

82%

81%

80%

79%

78%

93%

89%

87%

85%

82%

81%

80%

79%

78%

91%

87%

85%

82%

81%

80%

79%

78%

11

12

84%

83%

84%

83%

11

12

64%

62%

63%

62%

11

12

79%

78%

79%

78%