1RM

MAX OUT
PROGRAM

Generated for #5256 Emmanuel Toubert toubert1@[Link]

 THE PROGRAM
FILE

GOOGLE ACCOUNT
To be able to use the program, you need an active
google account. If you don't have an account, you
need to create one.

GOOGLE SHEETS APP

To be able to use the training program, you need
the google sheets app on your phone. On your PC or
MAC it is not needed.

USE THIS LINK

Via this link, you can create a local copy of the
program on your phone.

CLICK HERE

Technical problems? Contact:

support@[Link]

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 THINK BEFORE
ACTING

Safety copy
As it's an excel file with a ton of programmed functions,
there is a chance for you to destroy/lose the program file
with an unintended action. To be prepared for such a case, I
highly recommend you to create a second copy before using
the program! Do not touch this second copy and only use it
in case of emergency.

I don't know what RPEs/RIR are!

If you do not understand the concept of RPEs, the program
will not be useful for you. Before proceeding to use the
program, take some time to check my YouTube video
covering the topic. I can recommend you the whole
programming series on this channel, but for now this video is
sufficient.

Click here for

the video

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 INDEX

page

Explanations 5

The Dashboard 6-7

Day 1: Upper 8-11

Day 2: Legs 12-14

Day 3: Upper 15-17

Day 4: Full 18-19

Adjust the volume 20-23

Progression 24-25

Taper Week 26

Max Out 27-28

Re-using the program 29

Training Days 30

Calisthenics Coaching 31

Partner Discounts 32

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 EXPLANATIONS

Your data - can be used to track training data

Your data - connected to a function, should

be filled out to make the program work

Program Data - no action needed /

Don't touch!

LW Last Week

LWU Last Warm Up

W1 - D1 Week 1 - Day 1

Block 1 Block 1
Week 1 - Day 1,2,3,4 Week 1 - Day 1,2,3,4
Week 2 - Day 1,2,3,4 Week 2 - Day 12,3,4
Week 3 - Day 1,2,3,4 Week 3 - Day 1,2,3,4
Week 4 - Day 1,2,3,4 Week 4 - Day 1,2,3,4
Week 5 - Day 1,2,3,4 Week 5 - Day 1,2,3,4

2/1/0 tempo: 2s negative, 1s bottom hold, regular

tempo up

2ct 2 counts = 2 seconds

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 THE
DASHBOARD
1. Starting 1RM / e1RM values
To feed weight values into the actual training program, you
need to set up 1RM (one rep max) values for all the main
lifts of the program. Also add your current body weight.
Don't add 'kg' to the values and depending on the settings
of your country/language, you need to use a '.' or ','.
The program also works with lbs.

If you don't know your 1RM values, the dashboard

provides a e1RM calculator. With this calculator
you can get estimated 1RM values.
For exercises
muscle ups, dips &
chin ups include
your body weight.
For the barbell lifts
set the body weight
to 0.

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 THE
DASHBOARD
Recommended session set up
You will find a recommendation on how to schedule the
four training sessions within a week. This is just a
recommendation and can be done differently. If you
rearrange the days, keep the presented order and just
change the days if possible.

Day 1 & Day 2 after another, followed by rest.

Day 3 between 2 rest days. Day 4 between 2 rest days.

Recommendation from Dashboard

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 DAY 1
UPPER

Day 1 - Muscle Ups

If you filled out your bodyweight and your muscle up 1RM
value, the 'range' column will be filled out. The error #ZAHL!
or #NUM! appears when your muscle up 1RM is too low, to
be correctly executed on the given reps & RPE. Just go with
a body weight muscle up or use a light band as assistance.
The values can be rounded to the next 1,25kg values if you
don't have micro plates.

Red fields are given by the program. The green fields can
be used by you to track your training data.

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 DAY 1
UPPER
Day 1 - Weighted Dips
After the muscle ups, weighted dips follow. Here you will
find a lower and an upper range for your training sets.
Depending on how you feel, go heavier or lighter to fit the
given reps and RPE. Round the values to make them
loadable depending on the plates you have available.

Day 1 - Chin Ups, Paused at 90°

This exercise is the technique variation for the chin ups. If
you decide to do pull ups as your competition lift, do these
also with a pronated grip. You pull yourself up to 90° elbow
flexion, pause here for 1s and then bring your chin over the
bar. The blue field is connected to a function. Based on the
weight you used for your first set, the following sets are
calculated.

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 DAY 1
UPPER

Day 1 - Bench Press

I recommend you to use the barbell bench press here as
your main dip assistance. A different variation does also
work, just make sure to enter the correct 1RM data on the
dashboard. Here you also need to enter the weight of your
first set to get values for the last sets.

Day 1 - Unilateral Rows

This exercise is integrated to accumulate more pulling volume.
Any unilateral rowing variation works. It could be cable rows,
dumbbell rows, ring rows. Whatever fits in this rep range with
the given RPE for you. The reps, RPE and the weight you enter in
the blue fields will be copied over to week two for reference.
(LW - Last Week) That helps you to adjust your working weight
and reps while using the program. You have to pick the right
weight on your own.

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 DAY 1
UPPER
Day 1 - Facepulls
Facepulls are place holder for an external rotation exercise. You
could also use reverse flies or other, similar exercises here. As
with the rows, you need to pick the working weight based on
the RPEs and reps on your own. Everything you enter in the blue
fields will be copied over to the LW field of the next week. With
this you can make sure to work progressively.

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 DAY 2
LEGS
Day 2 - Competition Squat / High Bar Squat
The main lift of that day is your competition squat. This is a low
bar squat in 99,9% of the cases. It also means, that this squat
should be executed with your competition equipment. So if you
compete/max out with a belt and sleeves, you wear this
equipment here. If you don't, don't. In the rare case, that your
competition squat is a high bar squat, you will still proceed as
given by the program and just use the high bar after the
competition squat as your backoff sets. You will need to
increase the high bar values by 10-15% then, as they have a
build-in load drop towards the competition squat.

The 2/1/0 tempo should be understood as 2s negative, 1s

bottom hold on a competition valid depth, regular tempo up.

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 DAY 2
LEGS
Day 2 - RDL & Leg Press
The main hip hinge variation of this program is a Romanian
deadlift. It would also be suitable to perform a regular,
conventional deadlift for the given range. In cases of injury, you
can replace this exercise with any other hip hinge exercise like
45° hyperextensions. The RDL weight is based on your 1RM
deadlift value. If this value does not work, adjust the 1RM of the
deadlift in the dashboard. The deadlift is programmed with a
2% performance gain each block, as recalculating the e1RM
based on the higher, pre-fatigued RDL values is not reliable.

The leg press is your squat assistance. Any squat-like

movement pattern would also be suitable. This includes hack
squats, lunges, split squats etc.

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 DAY 2
LEGS
Day 2 - Leg Curls & Biceps Curls
At the end of the leg day, you will find leg curls and biceps curls.
Just pick a suitable curl variation for your hamstring and your
biceps. This could include a seated of prone hamstring curl. For
the biceps, pick your favorite variation. Just make sure to stick
with this variation for the complete block.

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 DAY 3
UPPER
Day 3 - Modified High Pull Ups
The modified high pull up is a variation of the high pull up that
works with less swing and more focus on a close bar distance.
You don't pull away from the bar, rather in a slightly curved
pattern similar to a muscle up. See this reel for further
guidance.

Day 3 - Chin Ups, Dips Paused 2ct

If pull ups are your competition lift, you use pull ups here. If chin
ups are your competition lift, you use chin ups. Dips will be
executed with a technical variation this day. You will perform
the dips paused with 2 counts (seconds) held isometrical at the
lower reversal point at a competition valid depth. Don't forget
to fill out the blue field to get the values for the further sets.

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 DAY 3
UPPER
Day 3 - Chest Supported Rows
The chest supported row is an exercise category including all
rowing variations with assistance through a chest pad. This
minimizes the use of momentum and maximizes the stretch on
your back. Seal rows, Chinese rows and chest supported rowing
machines can be used here.

Day 3 - Overhead Press, Chest Iso

For the overhead press, use the same variation that you used
for the 1RM value in the dashboard. It doesn't matter if it is a
barbell overhead press, or a seated dumbbell overhead press
as long as you keep it consistent. For Chest iso, short for
isolation exercise, chose an exercise that provides you a high
mind muscle connection to your chest like a cable chest fly.

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 DAY 3
UPPER
Day 3 - Triceps Extensions
For the triceps extension choose your favorite triceps isolation
exercise. It could be triceps extensions on the cable, overhead
triceps extension, ring triceps extensions etc.

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 DAY 4
FULL
Day 4 - Muscle Ups
See day 1.

Day 4 - Competition Squat

See day 2.

Day 4 - Bulgarian Split Squat

Same as the leg press on day 2, the Bulgarian split squat is a
squat assistance exercise. Make sure, if you picked the
Bulgarian split squat instead of leg press on day 2, that you use
a different variation here. I recommend to have at least one
unilateral assistance on day 2 or here on day 4.

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 DAY 4
FULL
Day 4 - Pull Ups
If your competition lift is pull ups, use chin ups or neutral grip
chin ups here.

Day 4 - Dips
See day 1.

Day 4 - Lateral Raises

To train complete, it is recommend to implement more
abduction volume to a very adduction dominant sport. You do
this by integrating some isolation volume on the lateral raises
next to the overhead press on day 3. It works with dumbbells,
on the cables or on machines.

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 ADJUST
THE VOLUME
How to adjust your volume
Not every athlete has the same volume tolerance based on
their recovery abilities, experience, weight, gender etc. So I
want to give you some recommendations on how to adjust the
volume. I will give you a list of things that will cut volume of your
training. Check which of them apply to you, and then adjust the
volume based on the description on the next pages. This is just
a recommendation. If you have reliable volume data from your
past training, rather use it. (- = minus)
Volume Adjustment
Factor per main lift
Bad Recovery (high stress, bad sleep) -1 assistance, -1 main
Regular Recovery -1 assistance
Good Recovery (low stress, good sleep) as given

Low experience (< 2 years training) as given

Medium experience (2-4 years training) -1 assistance
High experience (+4 years training) -1 assistance, -1 main

Body weight -73kg As given

Body weight -80kg -1 assistance
Body weight -87kg -1 assistance, -1 main
Body weight -93kg -2 assistance, -1 main
Body weight 93+kg -2 assistance, -2 main
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 ADJUST
THE VOLUME
Default volume in the program:

Main lift volume Assistance Volume

Dips - 7 sets (unspecific)
Dips, 2ct Paused - 4 sets Chest Iso - 3 sets
Triceps Extensions - 4 sets
Assistance Volume
Lateral Raises - 4 sets
Bench Press - 4 sets
Overhead Press - 3 sets

Dip
On this page, the dip volume is described. The exercise volume
is split up in main lift volume and assistance volume. Depending
on your volume adjustment from the previous page, you can
cut the volume of the dip.

Example for lowest volume scenario:

= -4 sets of the main lift, -4 sets assistance in this case

cut the dips out on day 4 and reduce the 2ct dips by 1 set
on day 2. For the assistance, cut 1 set bench, 1 set triceps
extensions, 1 set lateral raises and 1 set from the chest
iso.

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 ADJUST
THE VOLUME
Default volume in the program:

Main lift volume Assistance Volume (unspecific)

Chin Ups - 4 sets Biceps Curls - 4 sets
Chin Ups, Paused at 90° - 4 sets Facepulls - 4 sets
Pull Ups - 3 sets
Assistance Volume
Muscle Ups - 10 sets
Modified High Pull Up - 4 sets Unilateral rows - 4 sets
Chest Supported Rows- 3 sets

Chin Up & Muscle Up

As the chin up and muscle up act together as pull main lifts, you
also need adjust them together. For the muscle up, just
decrease the sets of the main lift by the calculated number. Do
not reduce any additional assistance volume. Additionally, we
cut the volume drop of the chin up main lift in half. So if your
number for reduction was 4, make it 2. Assistance will be cut as
calculated.

Lowest volume scenario:

= - 6 sets of the main lift, -4 sets assistance

in this case, cut 1 set for the muscle up on day 1, 1 set

for the muscle ups on day 4 and 2 sets on the modified
high pulls on day 2. (-4 main). For the chin ups, cut 1
backoff set, 1 set of the paused at 90° chin ups. For the
assistance, cut 2 sets rows and 2 sets from the
unspecific assistance.

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 ADJUST
THE VOLUME
Default volume in the program:
Main lift volume Assistance Volume (unspecific)
Competition Squat - 4 sets Leg Curls - 4 sets
Competition Squat 2/1/0 - 3 sets
Assistance Volume
High bar squat - 2 sets
RDL - 4 sets
Leg Press - 3 sets
Split Squats - 3 sets

Competition Squat
As the default squat main lift volume of this program is pretty
low, I suggest to not reduce it at all. Just keep the reduction to
the assistance. For the squat, it is likely though that you could
add some volume. In that case, feel free to increase the
assistance/main volume.

Lowest volume scenario:

= -4 sets assistance

in this case, cut 1 set of the RDL, 1 set of the leg press,
1 set of the split squats and 1 set of the leg curls.

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 PROG-
RESSION
Progression within a block
The program works with weight values based on your (e)1RM.
The (e)1RM is not adjusted within one block. So in order to
progress and to achieve a higher (e)1RM at the end of block,
you need to outperform the program. You do this, by hitting
lower RPE values than planned or using a bit higher weights
than planned. The reps, RPE and weight values of your top sets
from week 4 and 5 will be used to calculate the new 1RM for
block 2. This value will be given to you in the dashboard. Make
sure to enter your current bodyweight to get accurate values.

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 PROG-
RESSION
Progression within a block
As you will notice, during the training blocks you will use several
forms of progression. It is important that you read the program
carefully. Be aware of the following progressions:

Ascending RPEs - The reps stay the same, but the RPEs and
therefore also the weight increases

Tapered Reps - The reps are decreased to increase the load

you can use. This comes usually with constant or slightly
increased RPE values.

Bi-Weekly Progression - in this case, the you have an alternating

change in progression from week to week. This program
features reps with %1RM progressions changed bi-weekly.

Double Progression - This is a progression you use on your own

for all the assistance lifts with constant RPE values and without
given weights. You train with a certain weight until you hit the
prescribed range with the given RPE, then you increase the
weight and start again on the lower end of the given rep range.

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 TAPER
WEEK
What is a taper week?
The taper week follows a similar concept as a deload with some
reasonable changes. After the 10 weeks of progressive and
heavy training your theoretical performance is the highest, but
it is masked by a lot of fatigue. To get rid of the fatigue, without
losing performance a taper week is performed. The taper week
should keep you adapted to the specific competition training,
but reduce the volume and intensity a lot to get rid of all the
accumulated fatigue. If you perform the taper week before
your max out, the program calculates an 3-5% increase in your
1RM performance.

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 MAX
OUT
The max out
The whole point of performing this peaking program is to max
out with with peak performance on the competition day.
To not fuck up the attempt selection and the warm up, we
created a competition attempt planer for you.

Based on the top sets of week 4 and 5 of block 2, your 1RM

values are calculated including the estimated gain from the
taper. Enter these values into the max out calculator.

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 MAX
OUT
Based on these values and your entered body weight, the
calculator selects your attempts. LWU is short for Last Warm Up
and represent the last set you should do in your ramping before
your first attempt. For the 2. Attempt based on how your first
attempt felt, you get a Plan A and Plan B value to chose from.
For the third attempt, you get a wider selection depending on
how the second attempt felt.

REACH: 102% of calculated Max Out e1RM

(choose this if your 2nd attempt felt
too light)
Plan A: 100% of calculated Max Out e1RM
Plan B: 98% of calculated Max Out e1RM
Plan C: 95% of calculated Max Out e1RM

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 RE-USING
THE PROGRAM
This is a program designed to guide you towards your peak
performance. Due to the fast increment in training intensities
over the course of this program, it is not recommend to repeat
this program after your max out. Use this program whenever
you compete or plan a max out to prepare for it. The rest of the
year, focus on less intense and less heavy training to avoid
injury and overtraining. Buying this program does not provide
you with a 360° solution to your training career. It does not free
you from educating yourself on how to plan and adjust training
accordingly after a competition. If you need help with that, this
help is not included in the pricing of this program. I am looking
forward to discuss our coaching offers with you for a
customized solution! See later pages for coaching details!

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 TRAINING
DAYS
Warm Up
The program does not offer an individual warm up. Before every
training day, I recommend you though to start with 5-10min of a
warm up to heat up your body, increase blood flow and to
mobilize the needed range of motion to lubricate your joints.

Ramping
NEVER EVER start without a ramping into the first training set.
Always perform several warm up sets to progressively work
towards the first set. The last warm up set (LWU) should be
max. 10-15kg away from your first set.

Eg: Top Set Dips with 60kg

1. 10x bw
2. 20kg x 5
3. 40kg x 3
4. 50kg x 1

Injury
In case of injury or strong discomforts I do not recommend to
proceed or even start a peaking program. Consult an
experienced trainer or medical professional to seek further
guidance.

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 CALISTHENICS
COACHING

PROGRESS INJURY-FREE!
We teach you advanced calisthenics
elements with the help of weighted
calisthenics - sustainable and injury-
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you towards your goals with our 1on1
coaching.

SCHEDULE YOUR FREE COACHING

CONSULTING CALL ON OUR WEBSITE!

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 PARTNER
DISCOUNTS
GYM EQUIPMENT
The people from STRENGTHSHOP get
to the point: "Calibrated plates are to
the ambitious athlete what the
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calibration of a barbell is important to
us. A 20kg barbell should weigh 20kg.
Also, thin plates are ideal for Weighted
Calisthenics, so you can hang many
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helps to quickly recognize the
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 BOOK
RECOMMEN-
DATION
Understanding Calisthenics
'A milestone for the sport of calisthenics and for all calisthenics
athletes who strive for perfection."

350+ pages over 250 graphics

Anatomy & terminology
Weighted Calisthenics Training programs
Lever Skills
Dynamic Lever Skills
Programming Advice
Sample Programs

PRINTED GERMAN ENGLISH E-BOOK

VERSION

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