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

2.5

Main Lifts Maxes Single @8 percentage

Squat 490 90%
Bench Press 325 90% Squat
Primary stance Deadlift 525 90% Bench Press
OHP 200 90% Deadlift
OHP
Variations: Note - if Maxes Front Squat
Squat auxiliary 1 Front Squat 420 90% Paused Squat
Squat auxiliary 2 Paused Squat 460 90% Close Grip Bench
Bench auxiliary 1 Close Grip Bench 310 90% Incline Press
Bench auxiliary 2 Incline Press 280 90% Sumo Deadlift
Deadlift auxiliary Sumo Deadlift 500 90% Push Press
OHP auxiliary Push Press 245 90%

Back exercises
Barbell rows
DB rows
Chest supported rows
T-bar rows
Pull-ups
Chin-ups
Neutral grip pull-ups
Pull-downs

50.0% 52.5% 55.0% 57.5% 60.0%

Squat 8 8 8 8 7
Bench Press 8 8 8 8 7
Deadlift 8 8 8 8 7
OHP 8 8 8 8 7
Front Squat 8 8 8 8 7
Paused Squat 8 8 8 8 7
Close Grip Bench 8 8 8 8 7
Incline Press 8 8 8 8 7
Sumo Deadlift 8 8 8 8 7
Push Press 8 8 8 8 7
 50.0% 52.5% 55.0% 57.5% 60.0%
Squat 3 3 3 3 3
Bench Press 3 3 3 3 3
Deadlift 3 3 3 3 3
OHP 3 3 3 3 3
Front Squat 3 3 3 3 3
Paused Squat 3 3 3 3 3
Close Grip Bench 3 3 3 3 3
Incline Press 3 3 3 3 3
Sumo Deadlift 3 3 3 3 3
Push Press 3 3 3 3 3

Week 1 2 3 4 5
Squat 70.0% 75.0% 80.0% 72.5% 77.5%
Bench Press 70.0% 75.0% 80.0% 72.5% 77.5%
Deadlift 70.0% 75.0% 80.0% 72.5% 77.5%
OHP 70.0% 75.0% 80.0% 72.5% 77.5%
Front Squat 60.0% 65.0% 70.0% 62.5% 67.5%
Paused Squat 60.0% 65.0% 70.0% 62.5% 67.5%
Close Grip Bench 60.0% 65.0% 70.0% 62.5% 67.5%
Incline Press 60.0% 65.0% 70.0% 62.5% 67.5%
Sumo Deadlift 60.0% 65.0% 70.0% 62.5% 67.5%
Push Press 60.0% 65.0% 70.0% 62.5% 67.5%
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
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%
5 -5.00% -2.00%

Rep targ
62.5% 65.0% 67.5%
7 6 6
7 6 6
7 6 6
7 6 6
7 6 6
7 6 6
7 6 6
7 6 6
7 6 6
7 6 6
 Last set RIR t
62.5% 65.0% 67.5%
3 3 3
3 3 3
3 3 3
3 3 3
3 3 3
3 3 3
3 3 3
3 3 3
3 3 3
3 3 3

Intensit
6 7 8
82.5% 60.0% 75.0%
82.5% 60.0% 75.0%
82.5% 60.0% 75.0%
82.5% 60.0% 75.0%
72.5% 50.0% 65.0%
72.5% 50.0% 65.0%
72.5% 50.0% 65.0%
72.5% 50.0% 65.0%
72.5% 50.0% 65.0%
72.5% 50.0% 65.0%
 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% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%
0.00% 0.50% 1.00% 1.50%

Rep target
70.0% 72.5% 75.0% 77.5%
5 5 4 4
5 5 4 4
5 5 4 4
5 5 4 4
5 5 4 4
5 5 4 4
5 5 4 4
5 5 4 4
5 5 4 4
5 5 4 4
Last set RIR target
70.0% 72.5% 75.0% 77.5%
3 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2

Intensity
9 10 11 12
80.0% 85.0% 77.5% 82.5%
80.0% 85.0% 77.5% 82.5%
80.0% 85.0% 77.5% 82.5%
80.0% 85.0% 77.5% 82.5%
70.0% 75.0% 67.5% 72.5%
70.0% 75.0% 67.5% 72.5%
70.0% 75.0% 67.5% 72.5%
70.0% 75.0% 67.5% 72.5%
70.0% 75.0% 67.5% 72.5%
70.0% 75.0% 67.5% 72.5%
4 above RIR target 5 above RIR target
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%

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

3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
3 3 2 2 1 1 1 1
80.0% 82.5% 85.0% 87.5% 90.0% 92.5% 95.0% 97.5%
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0
2 2 1 1 1 1 1 0

13 14 15 16 17 18 19 20
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0%
87.5% 60.0% 80.0% 85.0% 90.0% 85.0% 90.0% 95.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0%
77.5% 50.0% 70.0% 75.0% 80.0% 75.0% 80.0% 85.0%
100.0%
1
1
1
1
1
1
1
1
1
1
100.0%
0
0
0
0
0
0
0
0
0
0

21
60.0%
60.0%
60.0%
60.0%
50.0%
50.0%
50.0%
50.0%
50.0%
50.0%
Week
Lift Intensity Reps per set Last set RIR Sets
Squat 70.0% 5 3 5
Bench Press 70.0% 5 3 5
Deadlift 70.0% 5 3 5
OHP 70.0% 5 3 5

Intensity Reps per set Last set RIR Sets

Front Squat 60.0% 7 3 5
Paused Squat 60.0% 7 3 5
Close Grip Bench 60.0% 7 3 5
Incline Press 60.0% 7 3 5
Sumo Deadlift 60.0% 7 3 5
Push Press 60.0% 7 3 5
 1
2+ fewer sets completed 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%

2+ fewer sets completed 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
-5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
 2
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
 3
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 62.5% 7 3
1.50% 2.00% 3.00% 62.5% 7 3
1.50% 2.00% 3.00% 62.5% 7 3
1.50% 2.00% 3.00% 62.5% 7 3
1.50% 2.00% 3.00% 62.5% 7 3
1.50% 2.00% 3.00% 62.5% 7 3
 4
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
 5
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 82.5% 3 2
1.50% 2.00% 3.00% 82.5% 3 2
1.50% 2.00% 3.00% 82.5% 3 2
1.50% 2.00% 3.00% 82.5% 3 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
 6
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
 7
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
1.50% 2.00% 3.00% 65.0% 6 3
 8
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
 9
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
 10
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
1.50% 2.00% 3.00% 67.5% 6 3
 11
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 82.5% 3 2
1.50% 2.00% 3.00% 82.5% 3 2
1.50% 2.00% 3.00% 82.5% 3 2
1.50% 2.00% 3.00% 82.5% 3 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
1.50% 2.00% 3.00% 72.5% 5 3
 12
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 87.5% 2 1
1.50% 2.00% 3.00% 87.5% 2 1
1.50% 2.00% 3.00% 87.5% 2 1
1.50% 2.00% 3.00% 87.5% 2 1

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
1.50% 2.00% 3.00% 77.5% 4 2
 13
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
 14
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
1.50% 2.00% 3.00% 70.0% 5 3
 15
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
 16
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 90.0% 1 1
1.50% 2.00% 3.00% 90.0% 1 1
1.50% 2.00% 3.00% 90.0% 1 1
1.50% 2.00% 3.00% 90.0% 1 1

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
 17
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
1.50% 2.00% 3.00% 75.0% 4 2
 18
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 90.0% 1 1
1.50% 2.00% 3.00% 90.0% 1 1
1.50% 2.00% 3.00% 90.0% 1 1
1.50% 2.00% 3.00% 90.0% 1 1

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
1.50% 2.00% 3.00% 80.0% 3 2
 19
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1
1.50% 2.00% 3.00% 95.0% 1 1

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
1.50% 2.00% 3.00% 85.0% 2 1
 20
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3
1.50% 2.00% 3.00% 60.0% 7 3

3 above RIR targe4 above RIR targe5 above RIR targeIntensity Reps per set Last set RIR
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
1.50% 2.00% 3.00% 50.0% 8 3
 21
Sets 2+ fewer sets co 1 fewer set compSet target complet
1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%

Sets 2+ fewer sets co 1 fewer set compSet target complet

1 above RIR targe2 above RIR targe
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR targe4 above RIR targe5 above RIR target
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%

3 above RIR targe4 above RIR targe5 above RIR target

1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
1.50% 2.00% 3.00%
 Week 1
Weight Reps per set Last set RIR target Set goal
Squat TM 490 single @8
Squat 342.5 5 3 5
Bench Press TM 325 single @8
Bench Press 227.5 5 3 5
Deadlift TM 525 single @8
Deadlift 367.5 5 3 5
OHP TM 200 single @8
OHP 140 5 3 5
Front Squat TM 420 single @8
Front Squat 252.5 7 3 5
Paused Squat TM 460 single @8
Paused Squat 275 7 3 5
Close Grip Bench TM 310 single @8
Close Grip Bench 185 7 3 5
Incline Press TM 280 single @8
Incline Press 167.5 7 3 5
Sumo Deadlift TM 500 single @8
Sumo Deadlift 300 7 3 5
Push Press TM 245 single @8
Push Press 147.5 7 3 5
 Week 2
Sets completed RIR on last set Video Notes Weight Reps per set
490 single @8
367.5 4
325 single @8
245 4
525 single @8
395 4
200 single @8
150 4
420 single @8
272.5 6
460 single @8
300 6
310 single @8
202.5 6
280 single @8
182.5 6
500 single @8
325 6
245 single @8
160 6
Last set RIR target Set goal Sets completed RIR on last set Video Notes

2 5

2 5

2 5

2 5

3 5

3 5

3 5

3 5

3 5

3 5
Week 3
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
490 single @8
392.5 3 2 5
325 single @8
260 3 2 5
525 single @8
420 3 2 5
200 single @8
160 3 2 5
420 single @8
295 5 3 5
460 single @8
322.5 5 3 5
310 single @8
217.5 5 3 5
280 single @8
195 5 3 5
500 single @8
350 5 3 5
245 single @8
172.5 5 3 5
 Week 4
Video Notes Weight Reps per set Last set RIR target Set goal
490 single @8
355 5 3 5
325 single @8
235 5 3 5
525 single @8
380 5 3 5
200 single @8
145 5 3 5
420 single @8
262.5 7 3 5
460 single @8
287.5 7 3 5
310 single @8
195 7 3 5
280 single @8
175 7 3 5
500 single @8
312.5 7 3 5
245 single @8
152.5 7 3 5
 Week 5
Sets completed RIR on last set Video Notes Weight Reps per set
490 single @8
380 4
325 single @8
252.5 4
525 single @8
407.5 4
200 single @8
155 4
420 single @8
282.5 6
460 single @8
310 6
310 single @8
210 6
280 single @8
190 6
500 single @8
337.5 6
245 single @8
165 6
Last set RIR target Set goal Sets completed RIR on last set Video Notes

2 5

2 5

2 5

2 5

3 5

3 5

3 5

3 5

3 5

3 5
Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
490 single @8
405 3 2 5
325 single @8
267.5 3 2 5
525 single @8
432.5 3 2 5
200 single @8
165 3 2 5
420 single @8
305 5 3 5
460 single @8
332.5 5 3 5
310 single @8
225 5 3 5
280 single @8
202.5 5 3 5
500 single @8
362.5 5 3 5
245 single @8
177.5 5 3 5
 Week 7
Video Notes Weight Reps per set Last set RIR target Set goal
490 single @8
295 7 3 5
325 single @8
195 7 3 5
525 single @8
315 7 3 5
200 single @8
120 7 3 5
420 single @8
210 8 3 5
460 single @8
230 8 3 5
310 single @8
155 8 3 5
280 single @8
140 8 3 5
500 single @8
250 8 3 5
245 single @8
122.5 8 3 5
 Week 8
Sets completed RIR on last set Video Notes Weight Reps per set
490 single @8
367.5 4
325 single @8
245 4
525 single @8
395 4
200 single @8
150 4
420 single @8
272.5 6
460 single @8
300 6
310 single @8
202.5 6
280 single @8
182.5 6
500 single @8
325 6
245 single @8
160 6
Last set RIR target Set goal Sets completed RIR on last set Video Notes

2 5

2 5

2 5

2 5

3 5

3 5

3 5

3 5

3 5

3 5
Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
490 single @8
392.5 3 2 5
325 single @8
260 3 2 5
525 single @8
420 3 2 5
200 single @8
160 3 2 5
420 single @8
295 5 3 5
460 single @8
322.5 5 3 5
310 single @8
217.5 5 3 5
280 single @8
195 5 3 5
500 single @8
350 5 3 5
245 single @8
172.5 5 3 5
 Week 10
Video Notes Weight Reps per set Last set RIR target Set goal
490 single @8
417.5 2 1 5
325 single @8
277.5 2 1 5
525 single @8
447.5 2 1 5
200 single @8
170 2 1 5
420 single @8
315 4 2 5
460 single @8
345 4 2 5
310 single @8
232.5 4 2 5
280 single @8
210 4 2 5
500 single @8
375 4 2 5
245 single @8
185 4 2 5
 Week 11
Sets completed RIR on last set Video Notes Weight Reps per set
490 single @8
380 4
325 single @8
252.5 4
525 single @8
407.5 4
200 single @8
155 4
420 single @8
282.5 6
460 single @8
310 6
310 single @8
210 6
280 single @8
190 6
500 single @8
337.5 6
245 single @8
165 6
Last set RIR target Set goal Sets completed RIR on last set Video Notes

2 5

2 5

2 5

2 5

3 5

3 5

3 5

3 5

3 5

3 5
Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
490 single @8
405 3 2 5
325 single @8
267.5 3 2 5
525 single @8
432.5 3 2 5
200 single @8
165 3 2 5
420 single @8
305 5 3 5
460 single @8
332.5 5 3 5
310 single @8
225 5 3 5
280 single @8
202.5 5 3 5
500 single @8
362.5 5 3 5
245 single @8
177.5 5 3 5
 Week 13
Video Notes Weight Reps per set Last set RIR target Set goal
490 single @8
430 2 1 5
325 single @8
285 2 1 5
525 single @8
460 2 1 5
200 single @8
175 2 1 5
420 single @8
325 4 2 5
460 single @8
357.5 4 2 5
310 single @8
240 4 2 5
280 single @8
217.5 4 2 5
500 single @8
387.5 4 2 5
245 single @8
190 4 2 5
 Week 14
Sets completed RIR on last set Video Notes Weight Reps per set
490 single @8
295 7
325 single @8
195 7
525 single @8
315 7
200 single @8
120 7
420 single @8
210 8
460 single @8
230 8
310 single @8
155 8
280 single @8
140 8
500 single @8
250 8
245 single @8
122.5 8
Last set RIR target Set goal Sets completed RIR on last set Video Notes

3 5

3 5

3 5

3 5

3 5

3 5

3 5

3 5

3 5

3 5
Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
490 single @8
392.5 3 2 5
325 single @8
260 3 2 5
525 single @8
420 3 2 5
200 single @8
160 3 2 5
420 single @8
295 5 3 5
460 single @8
322.5 5 3 5
310 single @8
217.5 5 3 5
280 single @8
195 5 3 5
500 single @8
350 5 3 5
245 single @8
172.5 5 3 5
 Week 16
Video Notes Weight Reps per set Last set RIR target Set goal
490 single @8
417.5 2 1 5
325 single @8
277.5 2 1 5
525 single @8
447.5 2 1 5
200 single @8
170 2 1 5
420 single @8
315 4 2 5
460 single @8
345 4 2 5
310 single @8
232.5 4 2 5
280 single @8
210 4 2 5
500 single @8
375 4 2 5
245 single @8
185 4 2 5
 Week 17
Sets completed RIR on last set Video Notes Weight Reps per set
490 single @8
440 1
325 single @8
292.5 1
525 single @8
472.5 1
200 single @8
180 1
420 single @8
335 3
460 single @8
367.5 3
310 single @8
247.5 3
280 single @8
225 3
500 single @8
400 3
245 single @8
195 3
Last set RIR target Set goal Sets completed RIR on last set Video Notes

1 5

1 5

1 5

1 5

2 5

2 5

2 5

2 5

2 5

2 5
Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
490 single @8
417.5 2 1 5
325 single @8
277.5 2 1 5
525 single @8
447.5 2 1 5
200 single @8
170 2 1 5
420 single @8
315 4 2 5
460 single @8
345 4 2 5
310 single @8
232.5 4 2 5
280 single @8
210 4 2 5
500 single @8
375 4 2 5
245 single @8
185 4 2 5
 Week 19
Video Notes Weight Reps per set Last set RIR target Set goal
490 single @8
440 1 1 5
325 single @8
292.5 1 1 5
525 single @8
472.5 1 1 5
200 single @8
180 1 1 5
420 single @8
335 3 2 5
460 single @8
367.5 3 2 5
310 single @8
247.5 3 2 5
280 single @8
225 3 2 5
500 single @8
400 3 2 5
245 single @8
195 3 2 5
 Week 20
Sets completed RIR on last set Video Notes Weight Reps per set
490 single @8
465 1
325 single @8
310 1
525 single @8
500 1
200 single @8
190 1
420 single @8
357.5 2
460 single @8
390 2
310 single @8
262.5 2
280 single @8
237.5 2
500 single @8
425 2
245 single @8
207.5 2
Last set RIR target Set goal Sets completed RIR on last set Video Notes

1 5

1 5

1 5

1 5

1 5

1 5

1 5

1 5

1 5

1 5
Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
490 single @8
295 7 3 5
325 single @8
195 7 3 5
525 single @8
315 7 3 5
200 single @8
120 7 3 5
420 single @8
210 8 3 5
460 single @8
230 8 3 5
310 single @8
155 8 3 5
280 single @8
140 8 3 5
500 single @8
250 8 3 5
245 single @8
122.5 8 3 5
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 342.5 5 3 5
Bench Press 227.5 5 3 5
Sumo Deadlift 300 7 3 5
Push Press 147.5 7 3 5

Accessories

Day 2
Deadlift 367.5 5 3 5
OHP 140 5 3 5
Front Squat 252.5 7 3 5
Close Grip Bench 185 7 3 5

Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

367.5 4 2 5
245 4 2 5
325 6 3 5
160 6 3 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

395 4 2 5
150 4 2 5
272.5 6 3 5
202.5 6 3 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
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
260 3 2 5
350 5 3 5
172.5 5 3 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

420 3 2 5
160 3 2 5
295 5 3 5
217.5 5 3 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
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

355 5 3 5
235 5 3 5
312.5 7 3 5
152.5 7 3 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

380 5 3 5
145 5 3 5
262.5 7 3 5
195 7 3 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
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
252.5 4 2 5
337.5 6 3 5
165 6 3 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

407.5 4 2 5
155 4 2 5
282.5 6 3 5
210 6 3 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
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
267.5 3 2 5
362.5 5 3 5
177.5 5 3 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

432.5 3 2 5
165 3 2 5
305 5 3 5
225 5 3 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
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
195 5 n/a 5
250 5 n/a 5
122.5 5 n/a 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

315 5 n/a 5
120 5 n/a 5
210 5 n/a 5
155 5 n/a 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
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

367.5 4 2 5
245 4 2 5
325 6 3 5
160 6 3 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

395 4 2 5
150 4 2 5
272.5 6 3 5
202.5 6 3 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
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
260 3 2 5
350 5 3 5
172.5 5 3 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

420 3 2 5
160 3 2 5
295 5 3 5
217.5 5 3 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
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
277.5 2 1 5
375 4 2 5
185 4 2 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

447.5 2 1 5
170 2 1 5
315 4 2 5
232.5 4 2 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
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
252.5 4 2 5
337.5 6 3 5
165 6 3 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

407.5 4 2 5
155 4 2 5
282.5 6 3 5
210 6 3 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
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
267.5 3 2 5
362.5 5 3 5
177.5 5 3 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

432.5 3 2 5
165 3 2 5
305 5 3 5
225 5 3 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
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

430 2 1 5
285 2 1 5
387.5 4 2 5
190 4 2 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

460 2 1 5
175 2 1 5
325 4 2 5
240 4 2 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
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
195 5 n/a 5
250 5 n/a 5
122.5 5 n/a 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

315 5 n/a 5
120 5 n/a 5
210 5 n/a 5
155 5 n/a 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
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
260 3 2 5
350 5 3 5
172.5 5 3 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

420 3 2 5
160 3 2 5
295 5 3 5
217.5 5 3 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
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
277.5 2 1 5
375 4 2 5
185 4 2 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

447.5 2 1 5
170 2 1 5
315 4 2 5
232.5 4 2 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
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
292.5 1 1 5
400 3 2 5
195 3 2 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

472.5 1 1 5
180 1 1 5
335 3 2 5
247.5 3 2 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
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
277.5 2 1 5
375 4 2 5
185 4 2 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

447.5 2 1 5
170 2 1 5
315 4 2 5
232.5 4 2 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
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
292.5 1 1 5
400 3 2 5
195 3 2 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

472.5 1 1 5
180 1 1 5
335 3 2 5
247.5 3 2 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
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes
See highlighted text in instructions document
465 1 1 5
310 1 1 5
425 2 1 5
207.5 2 1 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

See highlighted text in instructions document

500 1 1 5
190 1 1 5
357.5 2 1 5
262.5 2 1 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
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
195 5 n/a 5
250 5 n/a 5
122.5 5 n/a 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

315 5 n/a 5
120 5 n/a 5
210 5 n/a 5
155 5 n/a 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
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 342.5 5 3 5
Sumo Deadlift 300 7 3 5
Incline Press 167.5 7 3 5

Accessories

Day 2
Bench Press 227.5 5 3 5
OHP 140 5 3 5
Front Squat 252.5 7 3 5

Accessories

Day 3
Deadlift 367.5 5 3 5
Close Grip Bench 185 7 3 5
Paused Squat 275 7 3 5
Push Press 147.5 7 3 5

Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

367.5 4 2 5
325 6 3 5
182.5 6 3 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

245 4 2 5
150 4 2 5
272.5 6 3 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

395 4 2 5
202.5 6 3 5
300 6 3 5
160 6 3 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
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
350 5 3 5
195 5 3 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

260 3 2 5
160 3 2 5
295 5 3 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

420 3 2 5
217.5 5 3 5
322.5 5 3 5
172.5 5 3 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
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

355 5 3 5
312.5 7 3 5
175 7 3 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

235 5 3 5
145 5 3 5
262.5 7 3 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

380 5 3 5
195 7 3 5
287.5 7 3 5
152.5 7 3 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
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
337.5 6 3 5
190 6 3 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

252.5 4 2 5
155 4 2 5
282.5 6 3 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

407.5 4 2 5
210 6 3 5
310 6 3 5
165 6 3 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
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
362.5 5 3 5
202.5 5 3 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

267.5 3 2 5
165 3 2 5
305 5 3 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

432.5 3 2 5
225 5 3 5
332.5 5 3 5
177.5 5 3 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
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
250 5 n/a 5
140 5 n/a 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

195 5 n/a 5
120 5 n/a 5
210 5 n/a 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

315 5 n/a 5
155 5 n/a 5
230 5 n/a 5
122.5 5 n/a 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
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

367.5 4 2 5
325 6 3 5
182.5 6 3 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

245 4 2 5
150 4 2 5
272.5 6 3 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

395 4 2 5
202.5 6 3 5
300 6 3 5
160 6 3 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
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
350 5 3 5
195 5 3 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

260 3 2 5
160 3 2 5
295 5 3 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

420 3 2 5
217.5 5 3 5
322.5 5 3 5
172.5 5 3 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
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
375 4 2 5
210 4 2 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

277.5 2 1 5
170 2 1 5
315 4 2 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

447.5 2 1 5
232.5 4 2 5
345 4 2 5
185 4 2 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
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
337.5 6 3 5
190 6 3 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

252.5 4 2 5
155 4 2 5
282.5 6 3 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

407.5 4 2 5
210 6 3 5
310 6 3 5
165 6 3 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
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
362.5 5 3 5
202.5 5 3 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

267.5 3 2 5
165 3 2 5
305 5 3 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

432.5 3 2 5
225 5 3 5
332.5 5 3 5
177.5 5 3 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
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

430 2 1 5
387.5 4 2 5
217.5 4 2 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

285 2 1 5
175 2 1 5
325 4 2 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

460 2 1 5
240 4 2 5
357.5 4 2 5
190 4 2 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
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
250 5 n/a 5
140 5 n/a 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

195 5 n/a 5
120 5 n/a 5
210 5 n/a 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

315 5 n/a 5
155 5 n/a 5
230 5 n/a 5
122.5 5 n/a 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
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
350 5 3 5
195 5 3 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

260 3 2 5
160 3 2 5
295 5 3 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

420 3 2 5
217.5 5 3 5
322.5 5 3 5
172.5 5 3 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
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
375 4 2 5
210 4 2 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

277.5 2 1 5
170 2 1 5
315 4 2 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

447.5 2 1 5
232.5 4 2 5
345 4 2 5
185 4 2 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
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
400 3 2 5
225 3 2 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

292.5 1 1 5
180 1 1 5
335 3 2 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

472.5 1 1 5
247.5 3 2 5
367.5 3 2 5
195 3 2 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
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
375 4 2 5
210 4 2 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

277.5 2 1 5
170 2 1 5
315 4 2 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

447.5 2 1 5
232.5 4 2 5
345 4 2 5
185 4 2 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
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
400 3 2 5
225 3 2 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

292.5 1 1 5
180 1 1 5
335 3 2 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

472.5 1 1 5
247.5 3 2 5
367.5 3 2 5
195 3 2 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
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes
See highlighted text in instructions document
465 1 1 5
425 2 1 5
237.5 2 1 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

See highlighted text in instructions document

310 1 1 5
190 1 1 5
357.5 2 1 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

See highlighted text in instructions document

500 1 1 5
262.5 2 1 5
390 2 1 5
207.5 2 1 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
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
250 5 n/a 5
140 5 n/a 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

195 5 n/a 5
120 5 n/a 5
210 5 n/a 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

315 5 n/a 5
155 5 n/a 5
230 5 n/a 5
122.5 5 n/a 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
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 342.5 5 3 5
Incline Press 167.5 7 3 5
Sumo Deadlift 300 7 3 5

Accessories

Day 2
Bench Press 227.5 5 3 5
Front Squat 252.5 7 3 5
Push Press 147.5 7 3 5

Accessories

Day 3
Deadlift 367.5 5 3 5
Close Grip Bench 185 7 3 5

Accessories

Day 4
OHP 140 5 3 5
Paused Squat 275 7 3 5

Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

367.5 4 2 5
182.5 6 3 5
325 6 3 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

245 4 2 5
272.5 6 3 5
160 6 3 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

395 4 2 5
202.5 6 3 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

150 4 2 5
300 6 3 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
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
195 5 3 5
350 5 3 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

260 3 2 5
295 5 3 5
172.5 5 3 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

420 3 2 5
217.5 5 3 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

160 3 2 5
322.5 5 3 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
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

355 5 3 5
175 7 3 5
312.5 7 3 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

235 5 3 5
262.5 7 3 5
152.5 7 3 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

380 5 3 5
195 7 3 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

145 5 3 5
287.5 7 3 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
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
190 6 3 5
337.5 6 3 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

252.5 4 2 5
282.5 6 3 5
165 6 3 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

407.5 4 2 5
210 6 3 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

155 4 2 5
310 6 3 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
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
202.5 5 3 5
362.5 5 3 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

267.5 3 2 5
305 5 3 5
177.5 5 3 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

432.5 3 2 5
225 5 3 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

165 3 2 5
332.5 5 3 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
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
140 5 n/a 5
250 5 n/a 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

195 5 n/a 5
210 5 n/a 5
122.5 5 n/a 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

315 5 n/a 5
155 5 n/a 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

120 5 n/a 5
230 5 n/a 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
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

367.5 4 2 5
182.5 6 3 5
325 6 3 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

245 4 2 5
272.5 6 3 5
160 6 3 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

395 4 2 5
202.5 6 3 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

150 4 2 5
300 6 3 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
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
195 5 3 5
350 5 3 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

260 3 2 5
295 5 3 5
172.5 5 3 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

420 3 2 5
217.5 5 3 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

160 3 2 5
322.5 5 3 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
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
210 4 2 5
375 4 2 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

277.5 2 1 5
315 4 2 5
185 4 2 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

447.5 2 1 5
232.5 4 2 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

170 2 1 5
345 4 2 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
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
190 6 3 5
337.5 6 3 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

252.5 4 2 5
282.5 6 3 5
165 6 3 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

407.5 4 2 5
210 6 3 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

155 4 2 5
310 6 3 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
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
202.5 5 3 5
362.5 5 3 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

267.5 3 2 5
305 5 3 5
177.5 5 3 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

432.5 3 2 5
225 5 3 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

165 3 2 5
332.5 5 3 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
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

430 2 1 5
217.5 4 2 5
387.5 4 2 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

285 2 1 5
325 4 2 5
190 4 2 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

460 2 1 5
240 4 2 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

175 2 1 5
357.5 4 2 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
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
140 5 n/a 5
250 5 n/a 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

195 5 n/a 5
210 5 n/a 5
122.5 5 n/a 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

315 5 n/a 5
155 5 n/a 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

120 5 n/a 5
230 5 n/a 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
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
195 5 3 5
350 5 3 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

260 3 2 5
295 5 3 5
172.5 5 3 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

420 3 2 5
217.5 5 3 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

160 3 2 5
322.5 5 3 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
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
210 4 2 5
375 4 2 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

277.5 2 1 5
315 4 2 5
185 4 2 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

447.5 2 1 5
232.5 4 2 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

170 2 1 5
345 4 2 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
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
225 3 2 5
400 3 2 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

292.5 1 1 5
335 3 2 5
195 3 2 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

472.5 1 1 5
247.5 3 2 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

180 1 1 5
367.5 3 2 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
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
210 4 2 5
375 4 2 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

277.5 2 1 5
315 4 2 5
185 4 2 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

447.5 2 1 5
232.5 4 2 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

170 2 1 5
345 4 2 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
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
225 3 2 5
400 3 2 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

292.5 1 1 5
335 3 2 5
195 3 2 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

472.5 1 1 5
247.5 3 2 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

180 1 1 5
367.5 3 2 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
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes
See highlighted text in instructions document
465 1 1 5
237.5 2 1 5
425 2 1 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

See highlighted text in instructions document

310 1 1 5
357.5 2 1 5
207.5 2 1 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

See highlighted text in instructions document

500 1 1 5
262.5 2 1 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

See highlighted text in instructions document

190 1 1 5
390 2 1 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
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
140 5 n/a 5
250 5 n/a 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

195 5 n/a 5
210 5 n/a 5
122.5 5 n/a 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

315 5 n/a 5
155 5 n/a 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

120 5 n/a 5
230 5 n/a 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
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat 342.5 5 3 5
Push Press 147.5 7 3 5

Accessories

Day 2
Bench Press 227.5 5 3 5
Front Squat 252.5 7 3 5

Accessories

Day 3
Deadlift 367.5 5 3 5
Close Grip Bench 185 7 3 5

Accessories

Day 4
OHP 140 5 3 5
Paused Squat 275 7 3 5

Accessories

Day 5
Incline Press 167.5 7 3 5
Sumo Deadlift 300 7 3 5
Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

367.5 4 2 5
160 6 3 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

245 4 2 5
272.5 6 3 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

395 4 2 5
202.5 6 3 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

150 4 2 5
300 6 3 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

182.5 6 3 5
325 6 3 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
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
172.5 5 3 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

260 3 2 5
295 5 3 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

420 3 2 5
217.5 5 3 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

160 3 2 5
322.5 5 3 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

195 5 3 5
350 5 3 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
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

355 5 3 5
152.5 7 3 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

235 5 3 5
262.5 7 3 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

380 5 3 5
195 7 3 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

145 5 3 5
287.5 7 3 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

175 7 3 5
312.5 7 3 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
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
165 6 3 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

252.5 4 2 5
282.5 6 3 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

407.5 4 2 5
210 6 3 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

155 4 2 5
310 6 3 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

190 6 3 5
337.5 6 3 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
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
177.5 5 3 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

267.5 3 2 5
305 5 3 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

432.5 3 2 5
225 5 3 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

165 3 2 5
332.5 5 3 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

202.5 5 3 5
362.5 5 3 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
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
122.5 5 n/a 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

195 5 n/a 5
210 5 n/a 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

315 5 n/a 5
155 5 n/a 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

120 5 n/a 5
230 5 n/a 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

140 5 n/a 5
250 5 n/a 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
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

367.5 4 2 5
160 6 3 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

245 4 2 5
272.5 6 3 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

395 4 2 5
202.5 6 3 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

150 4 2 5
300 6 3 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

182.5 6 3 5
325 6 3 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
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
172.5 5 3 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

260 3 2 5
295 5 3 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

420 3 2 5
217.5 5 3 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

160 3 2 5
322.5 5 3 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

195 5 3 5
350 5 3 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
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
185 4 2 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

277.5 2 1 5
315 4 2 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

447.5 2 1 5
232.5 4 2 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

170 2 1 5
345 4 2 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

210 4 2 5
375 4 2 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
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

380 4 2 5
165 6 3 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

252.5 4 2 5
282.5 6 3 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

407.5 4 2 5
210 6 3 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

155 4 2 5
310 6 3 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

190 6 3 5
337.5 6 3 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
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

405 3 2 5
177.5 5 3 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

267.5 3 2 5
305 5 3 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

432.5 3 2 5
225 5 3 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

165 3 2 5
332.5 5 3 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

202.5 5 3 5
362.5 5 3 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
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

430 2 1 5
190 4 2 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

285 2 1 5
325 4 2 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

460 2 1 5
240 4 2 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

175 2 1 5
357.5 4 2 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

217.5 4 2 5
387.5 4 2 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
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
122.5 5 n/a 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

195 5 n/a 5
210 5 n/a 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

315 5 n/a 5
155 5 n/a 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

120 5 n/a 5
230 5 n/a 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

140 5 n/a 5
250 5 n/a 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
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

392.5 3 2 5
172.5 5 3 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

260 3 2 5
295 5 3 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

420 3 2 5
217.5 5 3 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

160 3 2 5
322.5 5 3 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

195 5 3 5
350 5 3 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
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
185 4 2 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

277.5 2 1 5
315 4 2 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

447.5 2 1 5
232.5 4 2 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

170 2 1 5
345 4 2 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

210 4 2 5
375 4 2 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
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
195 3 2 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

292.5 1 1 5
335 3 2 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

472.5 1 1 5
247.5 3 2 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

180 1 1 5
367.5 3 2 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

225 3 2 5
400 3 2 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
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

417.5 2 1 5
185 4 2 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

277.5 2 1 5
315 4 2 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

447.5 2 1 5
232.5 4 2 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

170 2 1 5
345 4 2 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

210 4 2 5
375 4 2 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
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

440 1 1 5
195 3 2 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

292.5 1 1 5
335 3 2 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

472.5 1 1 5
247.5 3 2 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

180 1 1 5
367.5 3 2 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

225 3 2 5
400 3 2 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
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes
See highlighted text in instructions document
465 1 1 5
207.5 2 1 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

See highlighted text in instructions document

310 1 1 5
357.5 2 1 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

See highlighted text in instructions document

500 1 1 5
262.5 2 1 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

See highlighted text in instructions document

190 1 1 5
390 2 1 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

See highlighted text in instructions document

237.5 2 1 5
425 2 1 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
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

295 5 n/a 5
122.5 5 n/a 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

195 5 n/a 5
210 5 n/a 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

315 5 n/a 5
155 5 n/a 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

120 5 n/a 5
230 5 n/a 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

140 5 n/a 5
250 5 n/a 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
 Week 1
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set
Day 1
Squat TM 490 single @8
Squat 342.5 5 3 5
Close Grip Bench 185 7 3 5

Accessories

Day 2
Push Press 147.5 7 3 5
Sumo Deadlift 300 7 3 5

Accessories

Day 3
Bench Press 227.5 5 3 5
Front Squat 252.5 7 3 5

Accessories

Day 4
Incline Press 167.5 7 3 5
Paused Squat 275 7 3 5

Accessories

Day 5
Deadlift 367.5 5 3 5
Accessories

Day 6
OHP 140 5 3 5

Accessories
 Week 2
Video Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video

490 single @8
367.5 4 2 5
202.5 6 3 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

160 6 3 5
325 6 3 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

245 4 2 5
272.5 6 3 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

182.5 6 3 5
300 6 3 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

395 4 2 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

150 4 2 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
 Week 3
Notes Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
392.5 3 2 5
217.5 5 3 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

172.5 5 3 5
350 5 3 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

260 3 2 5
295 5 3 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

195 5 3 5
322.5 5 3 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

420 3 2 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

160 3 2 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
 Week 4
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
355 5 3 5
195 7 3 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

152.5 7 3 5
312.5 7 3 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

235 5 3 5
262.5 7 3 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

175 7 3 5
287.5 7 3 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

380 5 3 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

145 5 3 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
 Week 5
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
380 4 2 5
210 6 3 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

165 6 3 5
337.5 6 3 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

252.5 4 2 5
282.5 6 3 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

190 6 3 5
310 6 3 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

407.5 4 2 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

155 4 2 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
 Week 6
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
405 3 2 5
225 5 3 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

177.5 5 3 5
362.5 5 3 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

267.5 3 2 5
305 5 3 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

202.5 5 3 5
332.5 5 3 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

432.5 3 2 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

165 3 2 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
 Week 7
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
295 5 n/a 5
155 5 n/a 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

122.5 5 n/a 5
250 5 n/a 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

195 5 n/a 5
210 5 n/a 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

140 5 n/a 5
230 5 n/a 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

315 5 n/a 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

120 5 n/a 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
 Week 8
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
367.5 4 2 5
202.5 6 3 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

160 6 3 5
325 6 3 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

245 4 2 5
272.5 6 3 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

182.5 6 3 5
300 6 3 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

395 4 2 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

150 4 2 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
 Week 9
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
392.5 3 2 5
217.5 5 3 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

172.5 5 3 5
350 5 3 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

260 3 2 5
295 5 3 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

195 5 3 5
322.5 5 3 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

420 3 2 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

160 3 2 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
 Week 10
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
417.5 2 1 5
232.5 4 2 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

185 4 2 5
375 4 2 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

277.5 2 1 5
315 4 2 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

210 4 2 5
345 4 2 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

447.5 2 1 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

170 2 1 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
 Week 11
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
380 4 2 5
210 6 3 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

165 6 3 5
337.5 6 3 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

252.5 4 2 5
282.5 6 3 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

190 6 3 5
310 6 3 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

407.5 4 2 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

155 4 2 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
 Week 12
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
405 3 2 5
225 5 3 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

177.5 5 3 5
362.5 5 3 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

267.5 3 2 5
305 5 3 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

202.5 5 3 5
332.5 5 3 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

432.5 3 2 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

165 3 2 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
 Week 13
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
430 2 1 5
240 4 2 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

190 4 2 5
387.5 4 2 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

285 2 1 5
325 4 2 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

217.5 4 2 5
357.5 4 2 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

460 2 1 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

175 2 1 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
 Week 14
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
295 5 n/a 5
155 5 n/a 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

122.5 5 n/a 5
250 5 n/a 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

195 5 n/a 5
210 5 n/a 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

140 5 n/a 5
230 5 n/a 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

315 5 n/a 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

120 5 n/a 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
 Week 15
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
392.5 3 2 5
217.5 5 3 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

172.5 5 3 5
350 5 3 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

260 3 2 5
295 5 3 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

195 5 3 5
322.5 5 3 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

420 3 2 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

160 3 2 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
 Week 16
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
417.5 2 1 5
232.5 4 2 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

185 4 2 5
375 4 2 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

277.5 2 1 5
315 4 2 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

210 4 2 5
345 4 2 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

447.5 2 1 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

170 2 1 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
 Week 17
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
440 1 1 5
247.5 3 2 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

195 3 2 5
400 3 2 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

292.5 1 1 5
335 3 2 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

225 3 2 5
367.5 3 2 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

472.5 1 1 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

180 1 1 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
 Week 18
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
417.5 2 1 5
232.5 4 2 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

185 4 2 5
375 4 2 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

277.5 2 1 5
315 4 2 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

210 4 2 5
345 4 2 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

447.5 2 1 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

170 2 1 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
 Week 19
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
440 1 1 5
247.5 3 2 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

195 3 2 5
400 3 2 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

292.5 1 1 5
335 3 2 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

225 3 2 5
367.5 3 2 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

472.5 1 1 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

180 1 1 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
 Week 20
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes
See highlighted text in instructions document
490 single @8
465 1 1 5
262.5 2 1 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

See highlighted text in instructions document

207.5 2 1 5
425 2 1 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

See highlighted text in instructions document

310 1 1 5
357.5 2 1 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

See highlighted text in instructions document

237.5 2 1 5
390 2 1 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

See highlighted text in instructions document

500 1 1 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

See highlighted text in instructions document

190 1 1 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
 Week 21
Weight Reps per set Last set RIR target Set goal Sets completed RIR on last set Video Notes

490 single @8
295 5 n/a 5
155 5 n/a 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

122.5 5 n/a 5
250 5 n/a 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

195 5 n/a 5
210 5 n/a 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

140 5 n/a 5
230 5 n/a 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

315 5 n/a 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

120 5 n/a 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