Strength Training Maxes and Routines
Uploaded by
Your mumStrength Training Maxes and Routines
Uploaded by
Your mumRounding Make a copy (for google drive; recommended) or download this spreadsheet (for other spr
2.5
Main Lifts Maxes Single @8 percentage
Squat 490 90% Sets
Bench Press 325 90% Squat 5
Primary stance Deadlift 525 90% Bench Press 5
OHP 200 90% Deadlift 5
OHP 5
Variations: Note - Maxes Front Squat 5
Squat auxiliary 1 Front Squat 420 90% Paused Squat 5
Squat auxiliary 2 Paused Squat 460 90% Close Grip Bench 5
Bench auxiliary 1 Close Grip Bench 310 90% Incline Press 5
Bench auxiliary 2 Incline Press 280 90% Sumo Deadlift 5
Deadlift auxiliary Sumo Deadlift 500 90% Push Press 5
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% 62.5%
Squat 8 8 8 8 7 7
Bench Press 8 8 8 8 7 7
Deadlift 8 8 8 8 7 7
OHP 8 8 8 8 7 7
Front Squat 8 8 8 8 7 7
Paused Squat 8 8 8 8 7 7
Close Grip Bench 8 8 8 8 7 7
Incline Press 8 8 8 8 7 7
Sumo Deadlift 8 8 8 8 7 7
Push Press 8 8 8 8 7 7
50.0% 52.5% 55.0% 57.5% 60.0% 62.5%
Squat 3 3 3 3 3 3
Bench Press 3 3 3 3 3 3
Deadlift 3 3 3 3 3 3
OHP 3 3 3 3 3 3
Front Squat 3 3 3 3 3 3
Paused Squat 3 3 3 3 3 3
Close Grip Bench 3 3 3 3 3 3
Incline Press 3 3 3 3 3 3
Sumo Deadlift 3 3 3 3 3 3
Push Press 3 3 3 3 3 3
Week 1 2 3 4 5 6
Squat 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
Bench Press 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
Deadlift 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
OHP 70.0% 75.0% 80.0% 72.5% 77.5% 82.5%
Front Squat 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Paused Squat 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Close Grip Bench 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Incline Press 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Sumo Deadlift 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
Push Press 60.0% 65.0% 70.0% 62.5% 67.5% 72.5%
is spreadsheet (for other spreadsheet programs). Do not request editing access
When above or below RIR target
2+ fewer sets completed
1 fewer set completed or last set below RIR target
Set target completed; last at RIR target
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
-5.00% -2.00% 0.00%
Rep target
65.0% 67.5% 70.0%
6 6 5
6 6 5
6 6 5
6 6 5
6 6 5
6 6 5
6 6 5
6 6 5
6 6 5
6 6 5
Last set RIR target
65.0% 67.5% 70.0%
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
Intensity
7 8 9
60.0% 75.0% 80.0%
60.0% 75.0% 80.0%
60.0% 75.0% 80.0%
60.0% 75.0% 80.0%
50.0% 65.0% 70.0%
50.0% 65.0% 70.0%
50.0% 65.0% 70.0%
50.0% 65.0% 70.0%
50.0% 65.0% 70.0%
50.0% 65.0% 70.0%
or below RIR target
1 above RIR target
2 above RIR target
3 above RIR target
4 above RIR target
5 above RIR target
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
0.50% 1.00% 1.50% 2.00% 3.00%
arget
72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5%
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
5 4 4 3 3 2 2
RIR target
72.5% 75.0% 77.5% 80.0% 82.5% 85.0% 87.5%
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
3 2 2 2 2 1 1
nsity
10 11 12 13 14 15 16
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
85.0% 77.5% 82.5% 87.5% 60.0% 80.0% 85.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
75.0% 67.5% 72.5% 77.5% 50.0% 70.0% 75.0%
90.0% 92.5% 95.0% 97.5% 100.0%
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
1 1 1 1 1
90.0% 92.5% 95.0% 97.5% 100.0%
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
1 1 1 0 0
17 18 19 20 21
90.0% 85.0% 90.0% 95.0% 60.0%
90.0% 85.0% 90.0% 95.0% 60.0%
90.0% 85.0% 90.0% 95.0% 60.0%
90.0% 85.0% 90.0% 95.0% 60.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
80.0% 75.0% 80.0% 85.0% 50.0%
Week 1
Lift Intensity Reps per set Last set RIR Sets 2+ fewer sets completed
Squat 70.0% 5 3 5 -5.00%
Bench Press 70.0% 5 3 5 -5.00%
Deadlift 70.0% 5 3 5 -5.00%
OHP 70.0% 5 3 5 -5.00%
Intensity Reps per set Last set RIR Sets 2+ fewer sets completed
Front Squat 60.0% 7 3 5 -5.00%
Paused Squat 60.0% 7 3 5 -5.00%
Close Grip Ben 60.0% 7 3 5 -5.00%
Incline Press 60.0% 7 3 5 -5.00%
Sumo Deadlift 60.0% 7 3 5 -5.00%
Push Press 60.0% 7 3 5 -5.00%
1
1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tar
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tar
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
2
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
65.0% 6 3 5 -5.00% -2.00% 0.00%
65.0% 6 3 5 -5.00% -2.00% 0.00%
65.0% 6 3 5 -5.00% -2.00% 0.00%
65.0% 6 3 5 -5.00% -2.00% 0.00%
65.0% 6 3 5 -5.00% -2.00% 0.00%
65.0% 6 3 5 -5.00% -2.00% 0.00%
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 5
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 5
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 5
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 5
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 5
0.50% 1.00% 1.50% 2.00% 3.00% 70.0% 5
3
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 72.5% 5 3 5
1.50% 2.00% 3.00% 72.5% 5 3 5
1.50% 2.00% 3.00% 72.5% 5 3 5
1.50% 2.00% 3.00% 72.5% 5 3 5
3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 62.5% 7 3 5
1.50% 2.00% 3.00% 62.5% 7 3 5
1.50% 2.00% 3.00% 62.5% 7 3 5
1.50% 2.00% 3.00% 62.5% 7 3 5
1.50% 2.00% 3.00% 62.5% 7 3 5
1.50% 2.00% 3.00% 62.5% 7 3 5
4
2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
5
5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
3.00% 77.5% 4 2 5 -5.00% -2.00%
3.00% 77.5% 4 2 5 -5.00% -2.00%
3.00% 77.5% 4 2 5 -5.00% -2.00%
3.00% 77.5% 4 2 5 -5.00% -2.00%
5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
3.00% 67.5% 6 3 5 -5.00% -2.00%
3.00% 67.5% 6 3 5 -5.00% -2.00%
3.00% 67.5% 6 3 5 -5.00% -2.00%
3.00% 67.5% 6 3 5 -5.00% -2.00%
3.00% 67.5% 6 3 5 -5.00% -2.00%
3.00% 67.5% 6 3 5 -5.00% -2.00%
5
Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 82.5%
Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 72.5%
6
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
3 2 5 -5.00% -2.00% 0.00% 0.50%
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar
5 3 5 -5.00% -2.00% 0.00% 0.50%
5 3 5 -5.00% -2.00% 0.00% 0.50%
5 3 5 -5.00% -2.00% 0.00% 0.50%
5 3 5 -5.00% -2.00% 0.00% 0.50%
5 3 5 -5.00% -2.00% 0.00% 0.50%
5 3 5 -5.00% -2.00% 0.00% 0.50%
2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
7
Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
8
4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets
2.00% 3.00% 75.0% 4 2 5 -5.00%
2.00% 3.00% 75.0% 4 2 5 -5.00%
2.00% 3.00% 75.0% 4 2 5 -5.00%
2.00% 3.00% 75.0% 4 2 5 -5.00%
4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets
2.00% 3.00% 65.0% 6 3 5 -5.00%
2.00% 3.00% 65.0% 6 3 5 -5.00%
2.00% 3.00% 65.0% 6 3 5 -5.00%
2.00% 3.00% 65.0% 6 3 5 -5.00%
2.00% 3.00% 65.0% 6 3 5 -5.00%
2.00% 3.00% 65.0% 6 3 5 -5.00%
8
1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tar
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tar
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
9
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
80.0% 3 2 5 -5.00% -2.00% 0.00%
80.0% 3 2 5 -5.00% -2.00% 0.00%
80.0% 3 2 5 -5.00% -2.00% 0.00%
80.0% 3 2 5 -5.00% -2.00% 0.00%
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
70.0% 5 3 5 -5.00% -2.00% 0.00%
70.0% 5 3 5 -5.00% -2.00% 0.00%
70.0% 5 3 5 -5.00% -2.00% 0.00%
70.0% 5 3 5 -5.00% -2.00% 0.00%
70.0% 5 3 5 -5.00% -2.00% 0.00%
70.0% 5 3 5 -5.00% -2.00% 0.00%
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 85.0% 2
0.50% 1.00% 1.50% 2.00% 3.00% 85.0% 2
0.50% 1.00% 1.50% 2.00% 3.00% 85.0% 2
0.50% 1.00% 1.50% 2.00% 3.00% 85.0% 2
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 4
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 4
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 4
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 4
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 4
0.50% 1.00% 1.50% 2.00% 3.00% 75.0% 4
10
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 77.5% 4 2 5
1.50% 2.00% 3.00% 77.5% 4 2 5
1.50% 2.00% 3.00% 77.5% 4 2 5
1.50% 2.00% 3.00% 77.5% 4 2 5
3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 67.5% 6 3 5
1.50% 2.00% 3.00% 67.5% 6 3 5
1.50% 2.00% 3.00% 67.5% 6 3 5
1.50% 2.00% 3.00% 67.5% 6 3 5
1.50% 2.00% 3.00% 67.5% 6 3 5
1.50% 2.00% 3.00% 67.5% 6 3 5
11
2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
12
5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
3.00% 82.5% 3 2 5 -5.00% -2.00%
3.00% 82.5% 3 2 5 -5.00% -2.00%
3.00% 82.5% 3 2 5 -5.00% -2.00%
3.00% 82.5% 3 2 5 -5.00% -2.00%
5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
3.00% 72.5% 5 3 5 -5.00% -2.00%
3.00% 72.5% 5 3 5 -5.00% -2.00%
3.00% 72.5% 5 3 5 -5.00% -2.00%
3.00% 72.5% 5 3 5 -5.00% -2.00%
3.00% 72.5% 5 3 5 -5.00% -2.00%
3.00% 72.5% 5 3 5 -5.00% -2.00%
12
Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 87.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 87.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 87.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 87.5%
Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 77.5%
13
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
4 2 5 -5.00% -2.00% 0.00% 0.50%
2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
14
Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
1
4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets
2.00% 3.00% 80.0% 3 2 5 -5.00%
2.00% 3.00% 80.0% 3 2 5 -5.00%
2.00% 3.00% 80.0% 3 2 5 -5.00%
2.00% 3.00% 80.0% 3 2 5 -5.00%
4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets
2.00% 3.00% 70.0% 5 3 5 -5.00%
2.00% 3.00% 70.0% 5 3 5 -5.00%
2.00% 3.00% 70.0% 5 3 5 -5.00%
2.00% 3.00% 70.0% 5 3 5 -5.00%
2.00% 3.00% 70.0% 5 3 5 -5.00%
2.00% 3.00% 70.0% 5 3 5 -5.00%
15
1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tar
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tar
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
-2.00% 0.00% 0.50% 1.00% 1.50% 2.00% 3.00%
16
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
85.0% 2 1 5 -5.00% -2.00% 0.00%
85.0% 2 1 5 -5.00% -2.00% 0.00%
85.0% 2 1 5 -5.00% -2.00% 0.00%
85.0% 2 1 5 -5.00% -2.00% 0.00%
Intensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
75.0% 4 2 5 -5.00% -2.00% 0.00%
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 90.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 90.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 90.0% 1
0.50% 1.00% 1.50% 2.00% 3.00% 90.0% 1
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
0.50% 1.00% 1.50% 2.00% 3.00% 80.0% 3
17
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
1 5 -5.00% -2.00% 0.00% 0.50% 1.00%
Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
2 5 -5.00% -2.00% 0.00% 0.50% 1.00%
3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 85.0% 2 1 5
1.50% 2.00% 3.00% 85.0% 2 1 5
1.50% 2.00% 3.00% 85.0% 2 1 5
1.50% 2.00% 3.00% 85.0% 2 1 5
3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR Sets
1.50% 2.00% 3.00% 75.0% 4 2 5
1.50% 2.00% 3.00% 75.0% 4 2 5
1.50% 2.00% 3.00% 75.0% 4 2 5
1.50% 2.00% 3.00% 75.0% 4 2 5
1.50% 2.00% 3.00% 75.0% 4 2 5
1.50% 2.00% 3.00% 75.0% 4 2 5
18
2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
-5.00% -2.00% 0.00% 0.50% 1.00% 1.50% 2.00%
19
5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
3.00% 90.0% 1 1 5 -5.00% -2.00%
3.00% 90.0% 1 1 5 -5.00% -2.00%
3.00% 90.0% 1 1 5 -5.00% -2.00%
3.00% 90.0% 1 1 5 -5.00% -2.00%
5 above RIR tarIntensity Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co
3.00% 80.0% 3 2 5 -5.00% -2.00%
3.00% 80.0% 3 2 5 -5.00% -2.00%
3.00% 80.0% 3 2 5 -5.00% -2.00%
3.00% 80.0% 3 2 5 -5.00% -2.00%
3.00% 80.0% 3 2 5 -5.00% -2.00%
3.00% 80.0% 3 2 5 -5.00% -2.00%
19
Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 95.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 95.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 95.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 95.0%
Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
0.00% 0.50% 1.00% 1.50% 2.00% 3.00% 85.0%
20
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar
1 1 5 -5.00% -2.00% 0.00% 0.50%
1 1 5 -5.00% -2.00% 0.00% 0.50%
1 1 5 -5.00% -2.00% 0.00% 0.50%
1 1 5 -5.00% -2.00% 0.00% 0.50%
Reps per set Last set RIR Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 1 5 -5.00% -2.00% 0.00% 0.50%
2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
1.00% 1.50% 2.00% 3.00% 60.0% 7 3
2 above RIR tar3 above RIR tar4 above RIR tar5 above RIR tarIntensity Reps per set Last set RIR
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
1.00% 1.50% 2.00% 3.00% 50.0% 8 3
21
Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
Sets 2+ fewer sets 1 fewer set co Set target compl
1 above RIR tar2 above RIR tar3 above RIR tar
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
5 -5.00% -2.00% 0.00% 0.50% 1.00% 1.50%
4 above RIR tar5 above RIR target
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
2.00% 3.00%
4 above RIR tar5 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%
Week 1
Weight Reps per setLast set RIR target Set goal Sets completed
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
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
490 single @8
367.5 4 2 5
325 single @8
245 4 2 5
525 single @8
395 4 2 5
200 single @8
150 4 2 5
420 single @8
272.5 6 3 5
460 single @8
300 6 3 5
310 single @8
202.5 6 3 5
280 single @8
182.5 6 3 5
500 single @8
325 6 3 5
245 single @8
160 6 3 5
Week 3
Sets completedRIR on last set Video Notes Weight Reps per setLast set RIR target
490 single @8
392.5 3 2
325 single @8
260 3 2
525 single @8
420 3 2
200 single @8
160 3 2
420 single @8
295 5 3
460 single @8
322.5 5 3
310 single @8
217.5 5 3
280 single @8
195 5 3
500 single @8
350 5 3
245 single @8
172.5 5 3
Week 4
Set goal Sets completedRIR on last set Video Notes Weight Reps per set
490 single @8
5 355 5
325 single @8
5 235 5
525 single @8
5 380 5
200 single @8
5 145 5
420 single @8
5 262.5 7
460 single @8
5 287.5 7
310 single @8
5 195 7
280 single @8
5 175 7
500 single @8
5 312.5 7
245 single @8
5 152.5 7
Week 5
Last set RIR target Set goal Sets completedRIR on last set Video Notes Weight
490
3 5 380
325
3 5 252.5
525
3 5 407.5
200
3 5 155
420
3 5 282.5
460
3 5 310
310
3 5 210
280
3 5 190
500
3 5 337.5
245
3 5 165
Reps per setLast set RIR target Set goal Sets completedRIR on last set Video Notes
single @8
4 2 5
single @8
4 2 5
single @8
4 2 5
single @8
4 2 5
single @8
6 3 5
single @8
6 3 5
single @8
6 3 5
single @8
6 3 5
single @8
6 3 5
single @8
6 3 5
Week 6
Weight Reps per setLast set RIR target Set goal Sets completedRIR on last set Video
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
Notes Weight Reps per setLast set RIR target Set goal Sets completedRIR 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
Week 8
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
490 single @8
367.5 4 2 5
325 single @8
245 4 2 5
525 single @8
395 4 2 5
200 single @8
150 4 2 5
420 single @8
272.5 6 3 5
460 single @8
300 6 3 5
310 single @8
202.5 6 3 5
280 single @8
182.5 6 3 5
500 single @8
325 6 3 5
245 single @8
160 6 3 5
Week 9
RIR on last set Video Notes Weight Reps per setLast set RIR target Set goal
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
Sets completedRIR on last set Video Notes Weight Reps per setLast set RIR target
490 single @8
417.5 2 1
325 single @8
277.5 2 1
525 single @8
447.5 2 1
200 single @8
170 2 1
420 single @8
315 4 2
460 single @8
345 4 2
310 single @8
232.5 4 2
280 single @8
210 4 2
500 single @8
375 4 2
245 single @8
185 4 2
Week 11
Set goal Sets completedRIR on last set Video Notes Weight Reps per set
490 single @8
5 380 4
325 single @8
5 252.5 4
525 single @8
5 407.5 4
200 single @8
5 155 4
420 single @8
5 282.5 6
460 single @8
5 310 6
310 single @8
5 210 6
280 single @8
5 190 6
500 single @8
5 337.5 6
245 single @8
5 165 6
Week 12
Last set RIR target Set goal Sets completedRIR on last set Video Notes Weight
490
2 5 405
325
2 5 267.5
525
2 5 432.5
200
2 5 165
420
3 5 305
460
3 5 332.5
310
3 5 225
280
3 5 202.5
500
3 5 362.5
245
3 5 177.5
Reps per setLast set RIR target Set goal Sets completedRIR on last set Video Notes
single @8
3 2 5
single @8
3 2 5
single @8
3 2 5
single @8
3 2 5
single @8
5 3 5
single @8
5 3 5
single @8
5 3 5
single @8
5 3 5
single @8
5 3 5
single @8
5 3 5
Week 13
Weight Reps per setLast set RIR target Set goal Sets completedRIR on last set Video
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
Notes Weight Reps per setLast set RIR target Set goal Sets completedRIR 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
Week 15
Video Notes Weight Reps per setLast set RIR target Set goal Sets completed
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
RIR on last set Video Notes Weight Reps per setLast 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 completedRIR on last set Video Notes Weight Reps per setLast set RIR target
490 single @8
440 1 1
325 single @8
292.5 1 1
525 single @8
472.5 1 1
200 single @8
180 1 1
420 single @8
335 3 2
460 single @8
367.5 3 2
310 single @8
247.5 3 2
280 single @8
225 3 2
500 single @8
400 3 2
245 single @8
195 3 2
Week 18
Set goal Sets completedRIR on last set Video Notes Weight Reps per set
490 single @8
5 417.5 2
325 single @8
5 277.5 2
525 single @8
5 447.5 2
200 single @8
5 170 2
420 single @8
5 315 4
460 single @8
5 345 4
310 single @8
5 232.5 4
280 single @8
5 210 4
500 single @8
5 375 4
245 single @8
5 185 4
Week 19
Last set RIR target Set goal Sets completedRIR on last set Video Notes Weight
490
1 5 440
325
1 5 292.5
525
1 5 472.5
200
1 5 180
420
2 5 335
460
2 5 367.5
310
2 5 247.5
280
2 5 225
500
2 5 400
245
2 5 195
Reps per setLast set RIR target Set goal Sets completedRIR on last set Video Notes
single @8
1 1 5
single @8
1 1 5
single @8
1 1 5
single @8
1 1 5
single @8
3 2 5
single @8
3 2 5
single @8
3 2 5
single @8
3 2 5
single @8
3 2 5
single @8
3 2 5
Week 20
Weight Reps per setLast set RIR target Set goal Sets completedRIR on last set Video
490 single @8
465 1 1 5
325 single @8
310 1 1 5
525 single @8
500 1 1 5
200 single @8
190 1 1 5
420 single @8
357.5 2 1 5
460 single @8
390 2 1 5
310 single @8
262.5 2 1 5
280 single @8
237.5 2 1 5
500 single @8
425 2 1 5
245 single @8
207.5 2 1 5
Week 21
Notes Weight Reps per setLast set RIR target Set goal Sets completedRIR 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 0 0 0 0
#REF! 0 0 0 0 0 0
#REF! 0 0 0 0 0 0
#REF! 0 0 0 0 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
Week 1
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
Day 1
Squat 342.5 5 3 5
Deadlift 367.5 5 3 5
Front Squat 252.5 7 3 5
Accessories
Day 2
Bench Press 227.5 5 3 5
OHP 140 5 3 5
Close Grip Bench 185 7 3 5
Accessories
Day 3
Push Press 147.5 7 3 5
Paused Squat 275 7 3 5
Incline Press 167.5 7 3 5
Sumo Deadlift 300 7 3 5
Accessories
Week 2
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
367.5 4 2 5 392.5
395 4 2 5 420
272.5 6 3 5 295
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
245 4 2 5 260
150 4 2 5 160
202.5 6 3 5 217.5
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
160 6 3 5 172.5
300 6 3 5 322.5
182.5 6 3 5 195
325 6 3 5 350
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 3 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
3 2 5 355 5
3 2 5 380 5
5 3 5 262.5 7
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
3 2 5 235 5
3 2 5 145 5
5 3 5 195 7
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
5 3 5 152.5 7
5 3 5 287.5 7
5 3 5 175 7
5 3 5 312.5 7
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 4 Week 5
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
3 5 380 4 2
3 5 407.5 4 2
3 5 282.5 6 3
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
3 5 252.5 4 2
3 5 155 4 2
3 5 210 6 3
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
3 5 165 6 3
3 5 310 6 3
3 5 190 6 3
3 5 337.5 6 3
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 5 Week 6
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 405 3 2 5
5 432.5 3 2 5
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 0 0 0 0
5 267.5 3 2 5
5 165 3 2 5
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 0 0 0 0
5 177.5 5 3 5
5 332.5 5 3 5
5 202.5 5 3 5
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 0 0 0 0
Week 6 Week 7
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
295 5 n/a 5
315 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 0 0 0 0
195 5 n/a 5
120 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 0 0 0 0
122.5 5 n/a 5
230 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 0 0 0 0
Week 8
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
367.5 4 2 5
395 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 0 0 0 0
245 4 2 5
150 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 0 0 0 0
160 6 3 5
300 6 3 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 0 0 0 0
Week 9
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
392.5 3 2 5
420 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
260 3 2 5
160 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
322.5 5 3 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
Week 10
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 380
447.5 2 1 5 407.5
315 4 2 5 282.5
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
277.5 2 1 5 252.5
170 2 1 5 155
232.5 4 2 5 210
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
185 4 2 5 165
345 4 2 5 310
210 4 2 5 190
375 4 2 5 337.5
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 11 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
4 2 5 405 3
4 2 5 432.5 3
6 3 5 305 5
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
4 2 5 267.5 3
4 2 5 165 3
6 3 5 225 5
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
6 3 5 177.5 5
6 3 5 332.5 5
6 3 5 202.5 5
6 3 5 362.5 5
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 12 Week 13
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
2 5 430 2 1
2 5 460 2 1
3 5 325 4 2
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
2 5 285 2 1
2 5 175 2 1
3 5 240 4 2
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
3 5 190 4 2
3 5 357.5 4 2
3 5 217.5 4 2
3 5 387.5 4 2
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 13 Week 14
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 295 5 n/a 5
5 315 5 n/a 5
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 0 0 0 0
5 195 5 n/a 5
5 120 5 n/a 5
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 0 0 0 0
5 122.5 5 n/a 5
5 230 5 n/a 5
5 140 5 n/a 5
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 0 0 0 0
Week 14 Week 15
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
392.5 3 2 5
420 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 0 0 0 0
260 3 2 5
160 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 0 0 0 0
172.5 5 3 5
322.5 5 3 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 0 0 0 0
Week 16
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
417.5 2 1 5
447.5 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 0 0 0 0
277.5 2 1 5
170 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 0 0 0 0
185 4 2 5
345 4 2 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 0 0 0 0
Week 17
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
440 1 1 5
472.5 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
292.5 1 1 5
180 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
367.5 3 2 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
Week 18
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 440
447.5 2 1 5 472.5
315 4 2 5 335
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
277.5 2 1 5 292.5
170 2 1 5 180
232.5 4 2 5 247.5
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
185 4 2 5 195
345 4 2 5 367.5
210 4 2 5 225
375 4 2 5 400
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 19 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
See highlighted tex
1 1 5 465 1
1 1 5 500 1
3 2 5 357.5 2
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
See highlighted tex
1 1 5 310 1
1 1 5 190 1
3 2 5 262.5 2
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
See highlighted tex
3 2 5 207.5 2
3 2 5 390 2
3 2 5 237.5 2
3 2 5 425 2
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 20 Week 21
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
See highlighted text in instructions document
1 5 295 5 n/a
1 5 315 5 n/a
1 5 210 5 n/a
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
See highlighted text in instructions document
1 5 195 5 n/a
1 5 120 5 n/a
1 5 155 5 n/a
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
See highlighted text in instructions document
1 5 122.5 5 n/a
1 5 230 5 n/a
1 5 140 5 n/a
1 5 250 5 n/a
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 21
Set goalSets completedRIR on last setVideo Notes
5
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
5
5
0 0 0
0 0 0
0 0 0
0 0 0
Week 1
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
Day 1
Squat 342.5 5 3 5
Sumo Deadlift 300 7 3 5
Paused Squat 275 7 3 5
Accessories
Day 2
Bench Press 227.5 5 3 5
Push Press 147.5 7 3 5
Incline Press 167.5 7 3 5
Accessories
Day 3
Deadlift 367.5 5 3 5
Front Squat 252.5 7 3 5
Accessories
Day 4
OHP 140 5 3 5
Close Grip Bench 185 7 3 5
Accessories
Week 2
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
367.5 4 2 5 392.5
325 6 3 5 350
300 6 3 5 322.5
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
245 4 2 5 260
160 6 3 5 172.5
182.5 6 3 5 195
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
395 4 2 5 420
272.5 6 3 5 295
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
150 4 2 5 160
202.5 6 3 5 217.5
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 3 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
3 2 5 355 5
5 3 5 312.5 7
5 3 5 287.5 7
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
3 2 5 235 5
5 3 5 152.5 7
5 3 5 175 7
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
3 2 5 380 5
5 3 5 262.5 7
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
3 2 5 145 5
5 3 5 195 7
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 4 Week 5
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
3 5 380 4 2
3 5 337.5 6 3
3 5 310 6 3
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
3 5 252.5 4 2
3 5 165 6 3
3 5 190 6 3
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
3 5 407.5 4 2
3 5 282.5 6 3
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
3 5 155 4 2
3 5 210 6 3
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 5 Week 6
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 405 3 2 5
5 362.5 5 3 5
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 0 0 0 0
5 267.5 3 2 5
5 177.5 5 3 5
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 0 0 0 0
5 432.5 3 2 5
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 0 0 0 0
5 165 3 2 5
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 0 0 0 0
Week 6 Week 7
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
295 5 n/a 5
250 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 0 0 0 0
195 5 n/a 5
122.5 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 0 0 0 0
315 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 0 0 0 0
120 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 0 0 0 0
Week 8
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
367.5 4 2 5
325 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 0 0 0 0
245 4 2 5
160 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 0 0 0 0
395 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 0 0 0 0
150 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 0 0 0 0
Week 9
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
392.5 3 2 5
350 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
260 3 2 5
172.5 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
420 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
160 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
Week 10
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 380
375 4 2 5 337.5
345 4 2 5 310
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
277.5 2 1 5 252.5
185 4 2 5 165
210 4 2 5 190
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
447.5 2 1 5 407.5
315 4 2 5 282.5
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
170 2 1 5 155
232.5 4 2 5 210
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 11 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
4 2 5 405 3
6 3 5 362.5 5
6 3 5 332.5 5
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
4 2 5 267.5 3
6 3 5 177.5 5
6 3 5 202.5 5
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
4 2 5 432.5 3
6 3 5 305 5
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
4 2 5 165 3
6 3 5 225 5
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 12 Week 13
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
2 5 430 2 1
3 5 387.5 4 2
3 5 357.5 4 2
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
2 5 285 2 1
3 5 190 4 2
3 5 217.5 4 2
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
2 5 460 2 1
3 5 325 4 2
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
2 5 175 2 1
3 5 240 4 2
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 13 Week 14
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 295 5 n/a 5
5 250 5 n/a 5
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 0 0 0 0
5 195 5 n/a 5
5 122.5 5 n/a 5
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 0 0 0 0
5 315 5 n/a 5
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 0 0 0 0
5 120 5 n/a 5
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 0 0 0 0
Week 14 Week 15
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
392.5 3 2 5
350 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 0 0 0 0
260 3 2 5
172.5 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 0 0 0 0
420 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 0 0 0 0
160 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 0 0 0 0
Week 16
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
417.5 2 1 5
375 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 0 0 0 0
277.5 2 1 5
185 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 0 0 0 0
447.5 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 0 0 0 0
170 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 0 0 0 0
Week 17
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
440 1 1 5
400 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
292.5 1 1 5
195 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
472.5 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
180 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
Week 18
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 440
375 4 2 5 400
345 4 2 5 367.5
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
277.5 2 1 5 292.5
185 4 2 5 195
210 4 2 5 225
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
447.5 2 1 5 472.5
315 4 2 5 335
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
170 2 1 5 180
232.5 4 2 5 247.5
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 19 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
See highlighted tex
1 1 5 465 1
3 2 5 425 2
3 2 5 390 2
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
See highlighted tex
1 1 5 310 1
3 2 5 207.5 2
3 2 5 237.5 2
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
See highlighted tex
1 1 5 500 1
3 2 5 357.5 2
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
See highlighted tex
1 1 5 190 1
3 2 5 262.5 2
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 20 Week 21
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
See highlighted text in instructions document
1 5 295 5 n/a
1 5 250 5 n/a
1 5 230 5 n/a
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
See highlighted text in instructions document
1 5 195 5 n/a
1 5 122.5 5 n/a
1 5 140 5 n/a
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
See highlighted text in instructions document
1 5 315 5 n/a
1 5 210 5 n/a
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
See highlighted text in instructions document
1 5 120 5 n/a
1 5 155 5 n/a
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 21
Set goalSets completedRIR on last setVideo Notes
5
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
Week 1
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
Day 1
Squat 342.5 5 3 5
Paused Squat 275 7 3 5
Accessories
Day 2
Bench Press 227.5 5 3 5
Push Press 147.5 7 3 5
Incline Press 167.5 7 3 5
Accessories
Day 3
Deadlift 367.5 5 3 5
Accessories
Day 4
OHP 140 5 3 5
Close Grip Bench 185 7 3 5
Accessories
Day 5
Front Squat 252.5 7 3 5
Sumo Deadlift 300 7 3 5
Accessories
Week 2
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
367.5 4 2 5 392.5
300 6 3 5 322.5
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
245 4 2 5 260
160 6 3 5 172.5
182.5 6 3 5 195
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
395 4 2 5 420
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
150 4 2 5 160
202.5 6 3 5 217.5
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
272.5 6 3 5 295
325 6 3 5 350
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 3 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
3 2 5 355 5
5 3 5 287.5 7
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
3 2 5 235 5
5 3 5 152.5 7
5 3 5 175 7
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
3 2 5 380 5
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
3 2 5 145 5
5 3 5 195 7
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
5 3 5 262.5 7
5 3 5 312.5 7
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 4 Week 5
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
3 5 380 4 2
3 5 310 6 3
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
3 5 252.5 4 2
3 5 165 6 3
3 5 190 6 3
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
3 5 407.5 4 2
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
3 5 155 4 2
3 5 210 6 3
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
3 5 282.5 6 3
3 5 337.5 6 3
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 5 Week 6
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 405 3 2 5
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 0 0 0 0
5 267.5 3 2 5
5 177.5 5 3 5
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 0 0 0 0
5 432.5 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 0 0 0 0
5 165 3 2 5
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 0 0 0 0
5 305 5 3 5
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 0 0 0 0
Week 6 Week 7
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
295 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 0 0 0 0
195 5 n/a 5
122.5 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 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 0 0 0 0
120 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 0 0 0 0
210 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 0 0 0 0
Week 8
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
367.5 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 0 0 0 0
245 4 2 5
160 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 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 0 0 0 0
150 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 0 0 0 0
272.5 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 0 0 0 0
Week 9
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
392.5 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
260 3 2 5
172.5 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
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
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
295 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 setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 380
345 4 2 5 310
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
277.5 2 1 5 252.5
185 4 2 5 165
210 4 2 5 190
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
447.5 2 1 5 407.5
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
170 2 1 5 155
232.5 4 2 5 210
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
315 4 2 5 282.5
375 4 2 5 337.5
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 11 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
4 2 5 405 3
6 3 5 332.5 5
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
4 2 5 267.5 3
6 3 5 177.5 5
6 3 5 202.5 5
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
4 2 5 432.5 3
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
4 2 5 165 3
6 3 5 225 5
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
6 3 5 305 5
6 3 5 362.5 5
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 12 Week 13
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
2 5 430 2 1
3 5 357.5 4 2
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
2 5 285 2 1
3 5 190 4 2
3 5 217.5 4 2
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
2 5 460 2 1
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
2 5 175 2 1
3 5 240 4 2
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
3 5 325 4 2
3 5 387.5 4 2
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 13 Week 14
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 295 5 n/a 5
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 0 0 0 0
5 195 5 n/a 5
5 122.5 5 n/a 5
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 0 0 0 0
5 315 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 0 0 0 0
5 120 5 n/a 5
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 0 0 0 0
5 210 5 n/a 5
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 0 0 0 0
Week 14 Week 15
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
392.5 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 0 0 0 0
260 3 2 5
172.5 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 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 0 0 0 0
160 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 0 0 0 0
295 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 0 0 0 0
Week 16
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
417.5 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 0 0 0 0
277.5 2 1 5
185 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 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 0 0 0 0
170 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 0 0 0 0
315 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 0 0 0 0
Week 17
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
440 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
292.5 1 1 5
195 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
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
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
335 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 setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 440
345 4 2 5 367.5
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
277.5 2 1 5 292.5
185 4 2 5 195
210 4 2 5 225
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
447.5 2 1 5 472.5
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
170 2 1 5 180
232.5 4 2 5 247.5
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
315 4 2 5 335
375 4 2 5 400
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 19 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
See highlighted tex
1 1 5 465 1
3 2 5 390 2
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
See highlighted tex
1 1 5 310 1
3 2 5 207.5 2
3 2 5 237.5 2
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
See highlighted tex
1 1 5 500 1
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
See highlighted tex
1 1 5 190 1
3 2 5 262.5 2
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
See highlighted tex
3 2 5 357.5 2
3 2 5 425 2
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 20 Week 21
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
See highlighted text in instructions document
1 5 295 5 n/a
1 5 230 5 n/a
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
See highlighted text in instructions document
1 5 195 5 n/a
1 5 122.5 5 n/a
1 5 140 5 n/a
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
See highlighted text in instructions document
1 5 315 5 n/a
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
See highlighted text in instructions document
1 5 120 5 n/a
1 5 155 5 n/a
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
See highlighted text in instructions document
1 5 210 5 n/a
1 5 250 5 n/a
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 21
Set goalSets completedRIR on last setVideo Notes
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
Week 1
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
Day 1
Squat 342.5 5 3 5
Sumo Deadlift 300 7 3 5
Accessories
Day 2
Bench Press 227.5 5 3 5
Push Press 147.5 7 3 5
Accessories
Day 3
Deadlift 367.5 5 3 5
Paused Squat 275 7 3 5
Accessories
Day 4
OHP 140 5 3 5
Close Grip Bench 185 7 3 5
Accessories
Day 5
Front Squat 252.5 7 3 5
Incline Press 167.5 7 3 5
Accessories
Week 2
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
367.5 4 2 5 392.5
325 6 3 5 350
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
245 4 2 5 260
160 6 3 5 172.5
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
395 4 2 5 420
300 6 3 5 322.5
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
150 4 2 5 160
202.5 6 3 5 217.5
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
272.5 6 3 5 295
182.5 6 3 5 195
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 3 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
3 2 5 355 5
5 3 5 312.5 7
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
3 2 5 235 5
5 3 5 152.5 7
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
3 2 5 380 5
5 3 5 287.5 7
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
3 2 5 145 5
5 3 5 195 7
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
5 3 5 262.5 7
5 3 5 175 7
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 4 Week 5
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
3 5 380 4 2
3 5 337.5 6 3
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
3 5 252.5 4 2
3 5 165 6 3
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
3 5 407.5 4 2
3 5 310 6 3
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
3 5 155 4 2
3 5 210 6 3
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
3 5 282.5 6 3
3 5 190 6 3
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 5 Week 6
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 405 3 2 5
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 0 0 0 0
5 267.5 3 2 5
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 0 0 0 0
5 432.5 3 2 5
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 0 0 0 0
5 165 3 2 5
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 0 0 0 0
5 305 5 3 5
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 0 0 0 0
Week 6 Week 7
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
295 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 0 0 0 0
195 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 0 0 0 0
315 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 0 0 0 0
120 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 0 0 0 0
210 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 0 0 0 0
Week 8
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
367.5 4 2 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 0 0 0 0
245 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 0 0 0 0
395 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 0 0 0 0
150 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 0 0 0 0
272.5 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 0 0 0 0
Week 9
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
392.5 3 2 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
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
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
160 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
295 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
Week 10
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 380
375 4 2 5 337.5
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
277.5 2 1 5 252.5
185 4 2 5 165
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
447.5 2 1 5 407.5
345 4 2 5 310
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
170 2 1 5 155
232.5 4 2 5 210
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
315 4 2 5 282.5
210 4 2 5 190
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 11 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
4 2 5 405 3
6 3 5 362.5 5
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
4 2 5 267.5 3
6 3 5 177.5 5
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
4 2 5 432.5 3
6 3 5 332.5 5
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
4 2 5 165 3
6 3 5 225 5
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
6 3 5 305 5
6 3 5 202.5 5
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 12 Week 13
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
2 5 430 2 1
3 5 387.5 4 2
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
2 5 285 2 1
3 5 190 4 2
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
2 5 460 2 1
3 5 357.5 4 2
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
2 5 175 2 1
3 5 240 4 2
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
3 5 325 4 2
3 5 217.5 4 2
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 13 Week 14
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 295 5 n/a 5
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 0 0 0 0
5 195 5 n/a 5
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 0 0 0 0
5 315 5 n/a 5
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 0 0 0 0
5 120 5 n/a 5
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 0 0 0 0
5 210 5 n/a 5
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 0 0 0 0
Week 14 Week 15
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
392.5 3 2 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 0 0 0 0
260 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 0 0 0 0
420 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 0 0 0 0
160 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 0 0 0 0
295 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 0 0 0 0
Week 16
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
417.5 2 1 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 0 0 0 0
277.5 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 0 0 0 0
447.5 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 0 0 0 0
170 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 0 0 0 0
315 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 0 0 0 0
Week 17
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
440 1 1 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
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
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
180 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
335 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
Week 18
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 440
375 4 2 5 400
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
277.5 2 1 5 292.5
185 4 2 5 195
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
447.5 2 1 5 472.5
345 4 2 5 367.5
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
170 2 1 5 180
232.5 4 2 5 247.5
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
315 4 2 5 335
210 4 2 5 225
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 19 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
See highlighted tex
1 1 5 465 1
3 2 5 425 2
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
See highlighted tex
1 1 5 310 1
3 2 5 207.5 2
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
See highlighted tex
1 1 5 500 1
3 2 5 390 2
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
See highlighted tex
1 1 5 190 1
3 2 5 262.5 2
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
See highlighted tex
3 2 5 357.5 2
3 2 5 237.5 2
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 20 Week 21
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
See highlighted text in instructions document
1 5 295 5 n/a
1 5 250 5 n/a
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
See highlighted text in instructions document
1 5 195 5 n/a
1 5 122.5 5 n/a
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
See highlighted text in instructions document
1 5 315 5 n/a
1 5 230 5 n/a
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
See highlighted text in instructions document
1 5 120 5 n/a
1 5 155 5 n/a
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
See highlighted text in instructions document
1 5 210 5 n/a
1 5 140 5 n/a
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 21
Set goalSets completedRIR on last setVideo Notes
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
Week 1
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
Day 1
Squat 342.5 5 3 5
Paused Squat 275 7 3 5
Accessories
Day 2
Bench Press 227.5 5 3 5
Close Grip Bench 185 7 3 5
Accessories
Day 3
Deadlift 367.5 5 3 5
Accessories
Day 4
OHP 140 5 3 5
Accessories
Day 5
Front Squat 252.5 7 3 5
Sumo Deadlift 300 7 3 5
Accessories
Day 6
Incline Press 167.5 7 3 5
Push Press 147.5 7 3 5
Accessories
Week 2
Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
367.5 4 2 5 392.5
300 6 3 5 322.5
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
245 4 2 5 260
202.5 6 3 5 217.5
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
395 4 2 5 420
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
150 4 2 5 160
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
272.5 6 3 5 295
325 6 3 5 350
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
182.5 6 3 5 195
160 6 3 5 172.5
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 3 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
3 2 5 355 5
5 3 5 287.5 7
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
3 2 5 235 5
5 3 5 195 7
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
3 2 5 380 5
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
3 2 5 145 5
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
5 3 5 262.5 7
5 3 5 312.5 7
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
5 3 5 175 7
5 3 5 152.5 7
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 4 Week 5
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
3 5 380 4 2
3 5 310 6 3
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
3 5 252.5 4 2
3 5 210 6 3
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
3 5 407.5 4 2
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
3 5 155 4 2
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
3 5 282.5 6 3
3 5 337.5 6 3
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
3 5 190 6 3
3 5 165 6 3
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 5 Week 6
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 405 3 2 5
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 0 0 0 0
5 267.5 3 2 5
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 0 0 0 0
5 432.5 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 0 0 0 0
5 165 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 0 0 0 0
5 305 5 3 5
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 0 0 0 0
5 202.5 5 3 5
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 0 0 0 0
Week 6 Week 7
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
295 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 0 0 0 0
195 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 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 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 0 0 0 0
210 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 0 0 0 0
140 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 0 0 0 0
Week 8
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
367.5 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 0 0 0 0
245 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 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 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 0 0 0 0
272.5 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 0 0 0 0
182.5 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 0 0 0 0
Week 9
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
392.5 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
260 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
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
295 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
195 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 setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 380
345 4 2 5 310
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
277.5 2 1 5 252.5
232.5 4 2 5 210
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
447.5 2 1 5 407.5
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
170 2 1 5 155
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
315 4 2 5 282.5
375 4 2 5 337.5
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
210 4 2 5 190
185 4 2 5 165
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 11 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
4 2 5 405 3
6 3 5 332.5 5
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
4 2 5 267.5 3
6 3 5 225 5
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
4 2 5 432.5 3
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
4 2 5 165 3
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
6 3 5 305 5
6 3 5 362.5 5
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
6 3 5 202.5 5
6 3 5 177.5 5
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 12 Week 13
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
2 5 430 2 1
3 5 357.5 4 2
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
2 5 285 2 1
3 5 240 4 2
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
2 5 460 2 1
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
2 5 175 2 1
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
3 5 325 4 2
3 5 387.5 4 2
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
3 5 217.5 4 2
3 5 190 4 2
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 13 Week 14
Set goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goal
5 295 5 n/a 5
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 0 0 0 0
5 195 5 n/a 5
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 0 0 0 0
5 315 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 0 0 0 0
5 120 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 0 0 0 0
5 210 5 n/a 5
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 0 0 0 0
5 140 5 n/a 5
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 0 0 0 0
Week 14 Week 15
Sets completedRIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completed
392.5 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 0 0 0 0
260 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 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 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 0 0 0 0
295 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 0 0 0 0
195 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 0 0 0 0
Week 16
RIR on last setVideo Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last set
417.5 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 0 0 0 0
277.5 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 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 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 0 0 0 0
315 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 0 0 0 0
210 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 0 0 0 0
Week 17
Video Notes Weight Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes
440 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
292.5 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
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
335 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
225 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 setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight
417.5 2 1 5 440
345 4 2 5 367.5
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
277.5 2 1 5 292.5
232.5 4 2 5 247.5
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
447.5 2 1 5 472.5
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
170 2 1 5 180
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
315 4 2 5 335
375 4 2 5 400
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
210 4 2 5 225
185 4 2 5 195
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 19 Wee
Reps per setLast set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per set
See highlighted tex
1 1 5 465 1
3 2 5 390 2
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
See highlighted tex
1 1 5 310 1
3 2 5 262.5 2
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
See highlighted tex
1 1 5 500 1
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
See highlighted tex
1 1 5 190 1
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
See highlighted tex
3 2 5 357.5 2
3 2 5 425 2
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
See highlighted tex
3 2 5 237.5 2
3 2 5 207.5 2
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 20 Week 21
Last set RIR targetSet goalSets completedRIR on last setVideo Notes Weight Reps per setLast set RIR target
See highlighted text in instructions document
1 5 295 5 n/a
1 5 230 5 n/a
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
See highlighted text in instructions document
1 5 195 5 n/a
1 5 155 5 n/a
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
See highlighted text in instructions document
1 5 315 5 n/a
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
See highlighted text in instructions document
1 5 120 5 n/a
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
See highlighted text in instructions document
1 5 210 5 n/a
1 5 250 5 n/a
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
See highlighted text in instructions document
1 5 140 5 n/a
1 5 122.5 5 n/a
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 21
Set goalSets completedRIR on last setVideo Notes
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
0 0 0
0 0 0
0 0 0
0 0 0
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
5
5
0 0 0
0 0 0
0 0 0
0 0 0
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