Google Sheets Workout Template Guide
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tomnineteen90Google Sheets Workout Template Guide
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Monday Tuesday
Upper Body A Pull & Calves
Primary #1 Barbell Bench Press Barbell Deadlift
Primary #2 Close-Grip Bench Press Pull-up
Macrocycle 1
Accessory #1Dumbbell Side Raise One-Arm Dumbbell Row
Accessory #2Triceps Pressdown Seated Calf Raise
Primary #1 Barbell Bench Press Trap-Bar Deadlift
Primary #2 Dip Chin-up
Macrocycle 2
Accessory #1Dumbbell Rear Delt Fly Seated Cable Row
Accessory #2EZ-Bar Skullcrusher Standing Calf Raise
Primary #1 Barbell Bench Press Sumo Deadlift
Primary #2 Close-Grip Bench Press Pull-up
Macrocycle 3
Accessory #1Dumbbell Side Raise T-Bar Row
Accessory #2Triceps Overhead Press Seated Calf Raise
Wednesday Thursday Friday
Upper Body B Legs & Calves Upper Body C
Standing Military Press Barbell Back Squat Incline Barbell Bench
Machine Rear Delt Fly Leg Press Barbell Bench Press
Alternating Dumbbell Curl Leg Curl (Lying or Seated) Seated Cable Row
Dumbbell Side Raise Leg Press Calf Raise Barbell Curl
Seated Military Press Barbell Front Squat Reverse-Grip Bench
Dumbbell Side Raise Barbell Good Morning Dumbbell Bench Press
Hammer Curl Walking Dumbbell Lunge Barbell Row
Dumbbell Rear Delt Fly Seated Calf Raise Cable Curl
Push Press Barbell Back Squat Incline Barbell Bench Press
Machine Rear Delt Fly Romanian Deadift Barbell Bench Press
Alternating Dumbbell Curl Bulgarian Split Squat One-Arm Dumbbell Row
Cable Side Raise Leg Press Calf Raise EZ-Bar Preacher Curl
Mesocycle 1 Microcycle 4 Mesocycle 2
Microcycle 1 Microcycle 2 Microcycle 3 (Volume Microcycle 5
Primary
Intensity 70.00% 75.00% 80.00% Deload)80.00% 75.00%
Primary Reps 10 8 6 3 8
Primary Sets 4 4 4 2 4
Instructions &
Notes Increasing intensity with good technique. Increasing intensity with good technique
Accessory
Reps 10 to 12 10 to 12 10 to 12 10 to 12 8 to 10
Accessory Sets 4 4 4 2 4
Microcycle 1 week
Mesocycle 4 weeks
Macrocycle 16 weeks
Macrocycle 1
Mesocycle 2 Microcycle 8 Mesocycle 3 Microcycle
Microcycle Microcycle
Microcycle 6 Microcycle 7 (Volume Microcycle 9 12 (Volume
10 11
80.00% 85.00% Deload)85.00% 80.00% 85.00% 90.00% Deload)90.00%
6 4 2 6 4 2 1
4 4 2 4 4 4 2
reasing intensity with good technique. Increasing intensity with good technique.
8 to 10 8 to 10 8 to 10 8 to 10 8 to 10 8 to 10 8 to 10
4 4 2 4 4 4 2
Mesocycle 4 Microcycle Mesocycle 5
Microcycle Microcycle Microcycle Microcycle Microcycle Microcycle
16 (Full
13 14 15 (Strength) 17 18 19
85.00% 90.00% 95.00% Deload)
50.00% 70.00% 75.00% 80.00%
4 2 AMRAP 5 10 8 6
4 4 1 2 4 4 4
Test your strength and set a new one-rep max if Increasing intensity with good technique.
possible.6You
to 8 can either use
6 to 8 95% of your 1RM
6 to 8 for as
6 to 8 10 to 12 10 to 12 10 to 12
4 4 4 2 4 4 4
Macrocycle 2
le 5 Microcycle Mesocycle 6 Microcycle Mesocycle 7
Microcycle Microcycle Microcycle Microcycle Microcycle
20 (Volume 24 (Volume
21 22 23 25 26
Deload)
80.00% 75.00% 80.00% 85.00% Deload)85.00% 80.00% 85.00%
AMRAP 8 6 4 AMRAP 6 4
2 4 4 4 2 4 4
echnique. Increasing intensity with good technique. Increasing intensity with good technique.
10 to 12 8 to 10 8 to 10 8 to 10 8 to 10 8 to 10 8 to 10
2 4 4 4 2 4 4
Mesocycle 7 Microcycle Mesocycle 8 Microcycle Mesoc
Microcycle Microcycle Microcycle Microcycle Microcycle
28 (Volume 32 (Full
27 29 30 31 (Strength) 33
90.00% Deload)
90.00% 85.00% 90.00% 95.00% Deload)
50.00% 70.00%
2 AMRAP 4 2 AMRAP 5 10
4 2 4 4 2 2 4
ity with good technique. Test your strength and set a new one-rep max if Increasing intensity with goo
8 to 10 8 to 10 possible. You
6 to 8 can either use
6 to 8 95% of your 1RM
6 to 8 for as
6 to 8 10 to 12
4 2 4 4 4 2 4
Macrocycle 3
Mesocycle 9 Microcycle Mesocycle 10 Microcycle
Microcycle Microcycle Microcycle Microcycle Microcycle
36 (Volume 40 (Volume
34 35 37 38 39
75.00% 80.00% Deload)80.00% 75.00% 80.00% 85.00% Deload)85.00%
8 6 AMRAP 8 6 4 AMRAP
4 4 2 4 4 4 2
reasing intensity with good technique. Increasing intensity with good technique.
10 to 12 10 to 12 10 to 12 8 to 10 8 to 10 8 to 10 8 to 10
4 4 2 4 4 4 2
Macrocycle 3
Mesocycle 11 Microcycle Mesocycle 12
Microcycle Microcycle Microcycle Microcycle Microcycle Microcycle
44 (Volume
41 42 43 45 46 47 (Strength)
80.00% 85.00% 90.00% Deload)90.00% 85.00% 90.00% 95.00%
6 4 2 AMRAP 4 2 AMRAP
4 4 4 2 4 4 2
Increasing intensity with good technique. Test your strength and set a new one-rep max if
8 to 10 8 to 10 8 to 10 8 to 10 possible.6You
to 8 can either use
6 to 8 95% of your
6 to 81RM for as
4 4 4 2 4 4 4
e 12 Microcycle
48 (Full
Deload)
50.00%
5
2
w one-rep max if
% of your 1RM for as
6 to 8
2
Training 1RMs Update After Every Strength Week
Barbell Bench Press
Close-Grip Bench Press
Incline Barbell Bench Press
Standing Military Press
Barbell Back Squat
Barbell Deadlift
Microcycle 1
[Date Range]
Exercise Set Intensity
Monday | Upper Body A
1 70%
2 70%
Barbell Bench Press
3 70%
4 70%
1 70%
2 70%
Close-Grip Bench Press
3 70%
4 70%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Pressdown
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 70%
2 70%
Barbell Deadlift
3 70%
4 70%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 70.00%
2 70.00%
Standing Military Press
3 70.00%
4 70.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 70%
2 70%
Barbell Back Squat
3 70%
4 70%
1 1 RIR
2 1 RIR
Leg Press
3 1 RIR
Leg Press
4 1 RIR
1 1 RIR
2 1 RIR
Leg Curl (Lying or Seated)
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 70%
1 70%
Incline Barbell Bench Press
1 70%
1 70%
1 70%
1 70%
Barbell Bench Press
1 70%
1 70%
1 1 RIR
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Barbell Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 1 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 10
0 10
Barbell Bench Press
0 10
0 10
0 10
0 10
Close-Grip Bench Press
0 10
0 10
10 to 12
10 to 12
Dumbbell Side Raise
10 to 12
10 to 12
10 to 12
10 to 12
Triceps Pressdown
10 to 12
10 to 12
Notes
sday | Pull & Calves Tuesday
0 10
0 10
Barbell Deadlift
0 10
0 10
BW or Add Wt. 10 to 12
BW or Add Wt. 10 to 12
Pull-up
BW or Add Wt. 10 to 12
BW or Add Wt. 10 to 12
10 to 12
10 to 12
One-Arm Dumbbell Row
10 to 12
10 to 12
10 to 12
10 to 12
Seated Calf Raise
10 to 12
10 to 12
Notes
esday | Upper Body B Wednesda
0 10
0 10
Standing Military Press
0 10
0 10
10 to 12
10 to 12
Machine Rear Delt Fly
10 to 12
10 to 12
10 to 12
10 to 12
Alternating Dumbbell Curl
10 to 12
10 to 12
10 to 12
10 to 12
Dumbbell Side Raise
10 to 12
10 to 12
Notes
sday | Legs & Calves Thursday
0 10
0 10
Barbell Back Squat
0 10
0 10
10 to 12
10 to 12
Leg Press
10 to 12
Leg Press
10 to 12
10 to 12
10 to 12
Leg Curl (Lying or Seated)
10 to 12
10 to 12
10 to 12
10 to 12
Leg Press Calf Raise
10 to 12
10 to 12
Notes
day | Upper Body C Friday |
0 10
0 10
Incline Barbell Bench Press
0 10
0 10
0 10
0 10
Barbell Bench Press
0 10
0 10
10 to 12
10 to 12
Seated Cable Row
10 to 12
10 to 12
10 to 12
10 to 12
Barbell Curl
10 to 12
10 to 12
Notes
Microcycle 2
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Tuesday | Pull & Calves
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR BW or Add Wt. 10 to 12
2 1 RIR BW or Add Wt. 10 to 12
3 1 RIR BW or Add Wt. 10 to 12
4 1 RIR BW or Add Wt. 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Wednesday | Upper Body B
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Thursday | Legs & Calves
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Friday | Upper Body C
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Microcycle 3
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Close-Grip Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dumbbell Side Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Triceps Pressdown
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Barbell Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 10 to 12
2 1 RIR BW or Add Wt. 10 to 12
Pull-up
3 1 RIR BW or Add Wt. 10 to 12
4 1 RIR BW or Add Wt. 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
One-Arm Dumbbell Row
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Seated Calf Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Standing Military Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Machine Rear Delt Fly
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Alternating Dumbbell Curl
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dumbbell Side Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Back Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Leg Press
3 1 RIR 10 to 12
Leg Press
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Leg Curl (Lying or Seated)
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Leg Press Calf Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Friday | Upper Body C
1 80.00% 0 6
2 80.00% 0 6
Incline Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 80.00% 0 6
2 80.00% 0 6
Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Seated Cable Row
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Barbell Curl
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Microcycle 4
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 80%
2 80%
Barbell Bench Press
1 80%
2 80%
Close-Grip Bench Press
1 3 RIR
2 3 RIR
Dumbbell Side Raise
1 3 RIR
2 3 RIR
Triceps Pressdown
Notes
Tuesday | Pull & Calves
1 80%
2 80%
Barbell Deadlift
1 3 RIR
2 3 RIR
Pull-up
1 3 RIR
2 3 RIR
One-Arm Dumbbell Row
1 3 RIR
2 3 RIR
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 80.00%
2 80.00%
Standing Military Press
1 3 RIR
2 3 RIR
Machine Rear Delt Fly
1 3 RIR
2 3 RIR
Alternating Dumbbell Curl
1 3 RIR
2 3 RIR
Dumbbell Side Raise
Notes
Thursday | Legs & Calves
1 80.00%
2 80.00%
Barbell Back Squat
1 3 RIR
2 3 RIR
Leg Press
Leg Press
1 3 RIR
2 3 RIR
Leg Curl (Lying or Seated)
1 3 RIR
2 3 RIR
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 80.00%
2 80.00%
Incline Barbell Bench Press
1 80.00%
2 80.00%
Barbell Bench Press
1 3 RIR
2 3 RIR
Seated Cable Row
1 3 RIR
2 3 RIR
Barbell Curl
Notes
Microcycle 4 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 3
0 3
Barbell Bench Press
0 3
0 3
Close-Grip Bench Press
8
8
Dumbbell Side Raise
8
8
Triceps Pressdown
Notes
sday | Pull & Calves Tuesday
0 3
0 3
Barbell Deadlift
Previous Week's Weight 5
Previous Week's Weight 5
Pull-up
8
8
One-Arm Dumbbell Row
8
8
Seated Calf Raise
Notes
esday | Upper Body B Wednesda
0 3
0 3
Standing Military Press
8
8
Machine Rear Delt Fly
8
8
Alternating Dumbbell Curl
8
8
Dumbbell Side Raise
Notes
sday | Legs & Calves Thursday
0 3
0 3
Barbell Back Squat
8
8
Leg Press
Leg Press
8
8
Leg Curl (Lying or Seated)
8
8
Leg Press Calf Raise
Notes
day | Upper Body C Friday |
0 3
0 3
Incline Barbell Bench Press
0 3
0 3
Barbell Bench Press
8
8
Seated Cable Row
8
8
Barbell Curl
Notes
Microcycle 5
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Tuesday | Pull & Calves
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Wednesday | Upper Body B
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Thursday | Legs & Calves
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Friday | Upper Body C
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Microcycle 6
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Close-Grip Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Triceps Pressdown
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Barbell Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
Pull-up
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
One-Arm Dumbbell Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Standing Military Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Machine Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Alternating Dumbbell Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Back Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Press
3 1 RIR 8 to 10
Leg Press
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Curl (Lying or Seated)
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Press Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Friday | Upper Body C
1 80.00% 0 6
2 80.00% 0 6
Incline Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 80.00% 0 6
2 80.00% 0 6
Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Cable Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Barbell Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Microcycle 7
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Close-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Pressdown
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Barbell Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Standing Military Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Back Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Leg Press
3 1 RIR
Leg Press
4 1 RIR
1 1 RIR
2 1 RIR
Leg Curl (Lying or Seated)
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85.00%
2 85.00%
Incline Barbell Bench Press
3 85.00%
4 85.00%
1 85.00%
2 85.00%
Barbell Bench Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Barbell Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 7 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
0 4
0 4
Close-Grip Bench Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
8 to 10
8 to 10
Triceps Pressdown
8 to 10
8 to 10
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Barbell Deadlift
0 4
0 4
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
Pull-up
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
8 to 10
8 to 10
One-Arm Dumbbell Row
8 to 10
8 to 10
8 to 10
8 to 10
Seated Calf Raise
8 to 10
8 to 10
Notes
esday | Upper Body B Wednesda
0 4
0 4
Standing Military Press
0 4
0 4
8 to 10
8 to 10
Machine Rear Delt Fly
8 to 10
8 to 10
8 to 10
8 to 10
Alternating Dumbbell Curl
8 to 10
8 to 10
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Back Squat
0 4
0 4
8 to 10
8 to 10
Leg Press
8 to 10
Leg Press
8 to 10
8 to 10
8 to 10
Leg Curl (Lying or Seated)
8 to 10
8 to 10
8 to 10
8 to 10
Leg Press Calf Raise
8 to 10
8 to 10
Notes
day | Upper Body C Friday |
0 4
0 4
Incline Barbell Bench Press
0 4
0 4
0 4
0 4
Barbell Bench Press
0 4
0 4
8 to 10
8 to 10
Seated Cable Row
8 to 10
8 to 10
8 to 10
8 to 10
Barbell Curl
8 to 10
8 to 10
Notes
Microcycle 8
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 85% 0 2
2 85% 0 2
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Tuesday | Pull & Calves
1 85% 0 2
2 85% 0 2
1 3 RIRPrevious Week's Weight 4
2 3 RIRPrevious Week's Weight 4
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Wednesday | Upper Body B
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Thursday | Legs & Calves
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Friday | Upper Body C
1 85% 0 2
2 85% 0 2
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Microcycle 9
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Close-Grip Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Triceps Pressdown
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Barbell Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
Pull-up
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
One-Arm Dumbbell Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Standing Military Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Machine Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Alternating Dumbbell Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Back Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Press
3 1 RIR 8 to 10
Leg Press
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Curl (Lying or Seated)
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Press Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Friday | Upper Body C
1 80% 0 6
2 80% 0 6
Incline Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Cable Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Barbell Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Microcycle 10
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Close-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Pressdown
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Barbell Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Standing Military Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Back Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Leg Press
3 1 RIR
Leg Press
4 1 RIR
1 1 RIR
2 1 RIR
Leg Curl (Lying or Seated)
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85%
2 85%
Incline Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Barbell Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 10 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
0 4
0 4
Close-Grip Bench Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
8 to 10
8 to 10
Triceps Pressdown
8 to 10
8 to 10
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Barbell Deadlift
0 4
0 4
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
Pull-up
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
8 to 10
8 to 10
One-Arm Dumbbell Row
8 to 10
8 to 10
8 to 10
8 to 10
Seated Calf Raise
8 to 10
8 to 10
Notes
esday | Upper Body B Wednesda
0 4
0 4
Standing Military Press
0 4
0 4
8 to 10
8 to 10
Machine Rear Delt Fly
8 to 10
8 to 10
8 to 10
8 to 10
Alternating Dumbbell Curl
8 to 10
8 to 10
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Back Squat
0 4
0 4
8 to 10
8 to 10
Leg Press
8 to 10
Leg Press
8 to 10
8 to 10
8 to 10
Leg Curl (Lying or Seated)
8 to 10
8 to 10
8 to 10
8 to 10
Leg Press Calf Raise
8 to 10
8 to 10
Notes
day | Upper Body C Friday |
0 4
0 4
Incline Barbell Bench Press
0 4
0 4
0 4
0 4
Barbell Bench Press
0 4
0 4
8 to 10
8 to 10
Seated Cable Row
8 to 10
8 to 10
8 to 10
8 to 10
Barbell Curl
8 to 10
8 to 10
Notes
Microcycle 11
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Tuesday | Pull & Calves
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Wednesday | Upper Body B
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Thursday | Legs & Calves
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Friday | Upper Body C
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Microcycle 12
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 90% 0 1
2 90% 0 1
Barbell Bench Press
1 90% 0 1
2 90% 0 1
Close-Grip Bench Press
1 3 RIR 6
2 3 RIR 6
Dumbbell Side Raise
1 3 RIR 6
2 3 RIR 6
Triceps Pressdown
Notes
Tuesday | Pull & Calves
1 90% 0 1
2 90% 0 1
Barbell Deadlift
1 3 RIRPrevious Week's Weight 4
2 3 RIRPrevious Week's Weight 4
Pull-up
1 3 RIR 6
2 3 RIR 6
One-Arm Dumbbell Row
1 3 RIR 6
2 3 RIR 6
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 90.00% 0 1
2 90.00% 0 1
Standing Military Press
1 3 RIR 6
2 3 RIR 6
Machine Rear Delt Fly
1 3 RIR 6
2 3 RIR 6
Alternating Dumbbell Curl
1 3 RIR 6
2 3 RIR 6
Dumbbell Side Raise
Notes
Thursday | Legs & Calves
1 90.00% 0 1
2 90.00% 0 1
Barbell Back Squat
1 3 RIR 6
2 3 RIR 6
Leg Press
Leg Press
1 3 RIR 6
2 3 RIR 6
Leg Curl (Lying or Seated)
1 3 RIR 6
2 3 RIR 6
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 90% 0 1
2 90% 0 1
Incline Barbell Bench Press
1 90% 0 1
2 90% 0 1
Barbell Bench Press
1 3 RIR 6
2 3 RIR 6
Seated Cable Row
1 3 RIR 6
2 3 RIR 6
Barbell Curl
Notes
Microcycle 13
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Close-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Pressdown
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Barbell Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Standing Military Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Back Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Leg Press
3 1 RIR
Leg Press
4 1 RIR
1 1 RIR
2 1 RIR
Leg Curl (Lying or Seated)
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85%
2 85%
Incline Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Barbell Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 13 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
0 4
0 4
Close-Grip Bench Press
0 4
0 4
6 to 8
6 to 8
Dumbbell Side Raise
6 to 8
6 to 8
6 to 8
6 to 8
Triceps Pressdown
6 to 8
6 to 8
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Barbell Deadlift
0 4
0 4
BW or Add Wt. 6 to 8
BW or Add Wt. 6 to 8
Pull-up
BW or Add Wt. 6 to 8
BW or Add Wt. 6 to 8
6 to 8
6 to 8
One-Arm Dumbbell Row
6 to 8
6 to 8
6 to 8
6 to 8
Seated Calf Raise
6 to 8
6 to 8
Notes
esday | Upper Body B Wednesda
0 4
0 4
Standing Military Press
0 4
0 4
6 to 8
6 to 8
Machine Rear Delt Fly
6 to 8
6 to 8
6 to 8
6 to 8
Alternating Dumbbell Curl
6 to 8
6 to 8
6 to 8
6 to 8
Dumbbell Side Raise
6 to 8
6 to 8
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Back Squat
0 4
0 4
6 to 8
6 to 8
Leg Press
6 to 8
Leg Press
6 to 8
6 to 8
6 to 8
Leg Curl (Lying or Seated)
6 to 8
6 to 8
6 to 8
6 to 8
Leg Press Calf Raise
6 to 8
6 to 8
Notes
day | Upper Body C Friday |
0 4
0 4
Incline Barbell Bench Press
0 4
0 4
0 4
0 4
Barbell Bench Press
0 4
0 4
6 to 8
6 to 8
Seated Cable Row
6 to 8
6 to 8
6 to 8
6 to 8
Barbell Curl
6 to 8
6 to 8
Notes
Microcycle 14
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Tuesday | Pull & Calves
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR BW or Add Wt. 6 to 8
2 1 RIR BW or Add Wt. 6 to 8
3 1 RIR BW or Add Wt. 6 to 8
4 1 RIR BW or Add Wt. 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Wednesday | Upper Body B
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Thursday | Legs & Calves
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Friday | Upper Body C
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Microcycle 15 (Strength Week)
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 95% 0 AMRAP
2 85% 0 4
Barbell Bench Press
1 95% 0 AMRAP
2 85% 0 4
Close-Grip Bench Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dumbbell Side Raise
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Triceps Pressdown
Notes
Tuesday | Pull & Calves
1 95% 0 AMRAP
2 85% 0 4
Barbell Deadlift
1 1 RIR BW or Add Wt. 6 to 8
2 1 RIR BW or Add Wt. 6 to 8
Pull-up
1 1 RIR 6 to 8
2 1 RIR 6 to 8
One-Arm Dumbbell Row
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 95.00% 0 AMRAP
2 85.00% 0 4
Standing Military Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Machine Rear Delt Fly
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Alternating Dumbbell Curl
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dumbbell Side Raise
Notes
Thursday | Legs & Calves
1 95.00% 0 AMRAP
2 85.00% 0 4
Barbell Back Squat
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Leg Press
Leg Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Leg Curl (Lying or Seated)
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 95% 0 AMRAP
2 85% 0 4
Incline Barbell Bench Press
1 95% 0 AMRAP
2 85% 0 4
Barbell Bench Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Seated Cable Row
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Barbell Curl
Notes
Mirocycle 16 (Full Deload)
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 50%
2 50%
Barbell Bench Press
1 50%
2 50%
Close-Grip Bench Press
1 3 RIR
2 3 RIR
Dumbbell Side Raise
1 3 RIR
2 3 RIR
Triceps Pressdown
Notes
Tuesday | Pull & Calves
1 50%
2 50%
Barbell Deadlift
1 3 RIR
2 3 RIR
Pull-up
1 3 RIR
2 3 RIR
One-Arm Dumbbell Row
1 3 RIR
2 3 RIR
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 50.00%
2 50.00%
Standing Military Press
1 3 RIR
2 3 RIR
Machine Rear Delt Fly
1 3 RIR
2 3 RIR
Alternating Dumbbell Curl
1 3 RIR
2 3 RIR
Dumbbell Side Raise
Notes
Thursday | Legs & Calves
1 50.00%
2 50.00%
Barbell Back Squat
1 3 RIR
2 3 RIR
Leg Press
Leg Press
1 3 RIR
2 3 RIR
Leg Curl (Lying or Seated)
1 3 RIR
2 3 RIR
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 50%
2 50%
Incline Barbell Bench Press
1 50%
2 50%
Barbell Bench Press
1 3 RIR
2 3 RIR
Seated Cable Row
1 3 RIR
2 3 RIR
Barbell Curl
Notes
ycle 16 (Full Deload)
[Date Range]
Target Completed
Weight Reps Weight Reps
day | Upper Body A
0 5
0 5
0 5
0 5
5
5
5
5
sday | Pull & Calves
0 5
0 5
BW 5
BW 5
5
5
5
5
esday | Upper Body B
0 5
0 5
5
5
5
5
5
5
sday | Legs & Calves
0 5
0 5
5
5
5
5
5
5
day | Upper Body C
0 5
0 5
0 5
0 5
5
5
5
5
Training 1RMs Update After Every Strength Week
Barbell Bench Press
Reverse-Grip Barbell Bench Press
Seated Military Press
Barbell Front Squat
Trap-Bar Deadlift
Microcycle 1
[Date Range]
Exercise Set Intensity
Monday | Upper Body A
1 70%
2 70%
Barbell Bench Press
3 70%
4 70%
1 1 RIR
2 1 RIR
Dip
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Skullcrusher
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 70%
2 70%
Trap-Bar Deadlift
3 70%
4 70%
1 1 RIR
2 1 RIR
Chin-up
3 1 RIR
4 1 RIR
1 1 RIR
Seated Cable Row
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Standing Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 70.00%
2 70.00%
Seated Military Press
3 70.00%
4 70.00%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Hammer Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 70%
2 70%
Barbell Front Squat
3 70%
4 70%
1 1 RIR
2 1 RIR
Barbell Good Morning
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Walking Dumbbell Lunge
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 70%
1 70%
Reverse-Grip Bench Press
1 70%
1 70%
1 1 RIR
1 1 RIR
Dumbbell Bench Press
1 1 RIR
1 1 RIR
1 1 RIR
2 1 RIR
Barbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 1 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 10
0 10
Barbell Bench Press
0 10
0 10
10 to 12
10 to 12
Dip
10 to 12
10 to 12
10 to 12
10 to 12
Dumbbell Rear Delt Fly
10 to 12
10 to 12
10 to 12
10 to 12
EZ-Bar Skullcrusher
10 to 12
10 to 12
Notes
sday | Pull & Calves Tuesday
0 10
0 10
Trap-Bar Deadlift
0 10
0 10
BW or Add Wt. 10 to 12
BW or Add Wt. 10 to 12
Chin-up
BW or Add Wt. 10 to 12
BW or Add Wt. 10 to 12
10 to 12
Seated Cable Row
10 to 12
Seated Cable Row
10 to 12
10 to 12
10 to 12
10 to 12
Standing Calf Raise
10 to 12
10 to 12
Notes
esday | Upper Body B Wednesda
0 10
0 10
Seated Military Press
0 10
0 10
10 to 12
10 to 12
Dumbbell Side Raise
10 to 12
10 to 12
10 to 12
10 to 12
Hammer Curl
10 to 12
10 to 12
10 to 12
10 to 12
Dumbbell Rear Delt Fly
10 to 12
10 to 12
Notes
sday | Legs & Calves Thursday
0 10
0 10
Barbell Front Squat
0 10
0 10
10 to 12
10 to 12
Barbell Good Morning
10 to 12
10 to 12
10 to 12
10 to 12
Walking Dumbbell Lunge
10 to 12
10 to 12
10 to 12
10 to 12
Seated Calf Raise
10 to 12
10 to 12
Notes
day | Upper Body C Friday |
0 10
0 10
Reverse-Grip Bench Press
0 10
0 10
10 to 12
10 to 12
Dumbbell Bench Press
10 to 12
10 to 12
10 to 12
10 to 12
Barbell Row
10 to 12
10 to 12
10 to 12
10 to 12
Cable Curl
10 to 12
10 to 12
Notes
Microcycle 2
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Tuesday | Pull & Calves
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR BW or Add Wt. 10 to 12
2 1 RIR BW or Add Wt. 10 to 12
3 1 RIR BW or Add Wt. 10 to 12
4 1 RIR BW or Add Wt. 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Wednesday | Upper Body B
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Thursday | Legs & Calves
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Friday | Upper Body C
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Microcycle 3
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dip
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dumbbell Rear Delt Fly
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
EZ-Bar Skullcrusher
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Trap-Bar Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 10 to 12
2 1 RIR BW or Add Wt. 10 to 12
Chin-up
3 1 RIR BW or Add Wt. 10 to 12
4 1 RIR BW or Add Wt. 10 to 12
1 1 RIR 10 to 12
Seated Cable Row
2 1 RIR 10 to 12
Seated Cable Row
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Standing Calf Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Seated Military Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dumbbell Side Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Hammer Curl
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dumbbell Rear Delt Fly
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Front Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Barbell Good Morning
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Walking Dumbbell Lunge
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Seated Calf Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Friday | Upper Body C
1 80.00% 0 6
2 80.00% 0 6
Reverse-Grip Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dumbbell Bench Press
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Barbell Row
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Cable Curl
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Microcycle 4
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 80%
2 80%
Barbell Bench Press
1 3 RIR
2 3 RIR
Dip
1 3 RIR
2 3 RIR
Dumbbell Rear Delt Fly
1 3 RIR
2 3 RIR
EZ-Bar Skullcrusher
Notes
Tuesday | Pull & Calves
1 80%
2 80%
Trap-Bar Deadlift
1 3 RIR
2 3 RIR
Chin-up
1 3 RIR
Seated Cable Row
2 3 RIR
Seated Cable Row
1 3 RIR
2 3 RIR
Standing Calf Raise
Notes
Wednesday | Upper Body B
1 80.00%
2 80.00%
Seated Military Press
1 3 RIR
2 3 RIR
Dumbbell Side Raise
1 3 RIR
2 3 RIR
Hammer Curl
1 3 RIR
2 3 RIR
Dumbbell Rear Delt Fly
Notes
Thursday | Legs & Calves
1 80.00%
2 80.00%
Barbell Front Squat
1 3 RIR
2 3 RIR
Barbell Good Morning
1 3 RIR
2 3 RIR
Walking Dumbbell Lunge
1 3 RIR
2 3 RIR
Seated Calf Raise
Notes
Friday | Upper Body C
1 80.00%
2 80.00%
Reverse-Grip Bench Press
1 3 RIR
2 3 RIR
Dumbbell Bench Press
1 3 RIR
2 3 RIR
Barbell Row
1 3 RIR
2 3 RIR
Cable Curl
Notes
Microcycle 4 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 3
0 3
Barbell Bench Press
8
8
Dip
8
8
Dumbbell Rear Delt Fly
8
8
EZ-Bar Skullcrusher
Notes
sday | Pull & Calves Tuesday
0 3
0 3
Trap-Bar Deadlift
Previous Week's Weight 5
Previous Week's Weight 5
Chin-up
Seated Cable Row
8
Seated Cable Row
8
8
Standing Calf Raise
Notes
esday | Upper Body B Wednesda
0 3
0 3
Seated Military Press
8
8
Dumbbell Side Raise
8
8
Hammer Curl
8
8
Dumbbell Rear Delt Fly
Notes
sday | Legs & Calves Thursday
0 3
0 3
Barbell Front Squat
8
8
Barbell Good Morning
8
8
Walking Dumbbell Lunge
8
8
Seated Calf Raise
Notes
day | Upper Body C Friday |
0 3
0 3
Reverse-Grip Bench Press
8
8
Dumbbell Bench Press
8
8
Barbell Row
8
8
Cable Curl
Notes
Microcycle 5
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Tuesday | Pull & Calves
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Wednesday | Upper Body B
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Thursday | Legs & Calves
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Friday | Upper Body C
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Microcycle 6
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dip
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
EZ-Bar Skullcrusher
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Trap-Bar Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
Chin-up
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
Seated Cable Row
2 1 RIR 8 to 10
Seated Cable Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Standing Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Seated Military Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Hammer Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Front Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Barbell Good Morning
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Walking Dumbbell Lunge
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Friday | Upper Body C
1 80.00% 0 6
2 80.00% 0 6
Reverse-Grip Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Bench Press
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Barbell Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Cable Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Microcycle 7
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dip
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Skullcrusher
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Trap-Bar Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Chin-up
3 1 RIR
4 1 RIR
1 1 RIR
Seated Cable Row
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Standing Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Seated Military Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Hammer Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Front Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Barbell Good Morning
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Walking Dumbbell Lunge
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85.00%
2 85.00%
Reverse-Grip Bench Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Dumbbell Bench Press
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Barbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 7 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
8 to 10
8 to 10
Dip
8 to 10
8 to 10
8 to 10
8 to 10
Dumbbell Rear Delt Fly
8 to 10
8 to 10
8 to 10
8 to 10
EZ-Bar Skullcrusher
8 to 10
8 to 10
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Trap-Bar Deadlift
0 4
0 4
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
Chin-up
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
8 to 10
Seated Cable Row
8 to 10
Seated Cable Row
8 to 10
8 to 10
8 to 10
8 to 10
Standing Calf Raise
8 to 10
8 to 10
Notes
esday | Upper Body B Wednesda
0 4
0 4
Seated Military Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
8 to 10
8 to 10
Hammer Curl
8 to 10
8 to 10
8 to 10
8 to 10
Dumbbell Rear Delt Fly
8 to 10
8 to 10
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Front Squat
0 4
0 4
8 to 10
8 to 10
Barbell Good Morning
8 to 10
8 to 10
8 to 10
8 to 10
Walking Dumbbell Lunge
8 to 10
8 to 10
8 to 10
8 to 10
Seated Calf Raise
8 to 10
8 to 10
Notes
day | Upper Body C Friday |
0 4
0 4
Reverse-Grip Bench Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Bench Press
8 to 10
8 to 10
8 to 10
8 to 10
Barbell Row
8 to 10
8 to 10
8 to 10
8 to 10
Cable Curl
8 to 10
8 to 10
Notes
Microcycle 8
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Tuesday | Pull & Calves
1 85% 0 2
2 85% 0 2
1 3 RIRPrevious Week's Weight 4
2 3 RIRPrevious Week's Weight 4
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Wednesday | Upper Body B
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Thursday | Legs & Calves
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Friday | Upper Body C
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Microcycle 9
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dip
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
EZ-Bar Skullcrusher
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Trap-Bar Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
Chin-up
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
Seated Cable Row
2 1 RIR 8 to 10
Seated Cable Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Standing Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Seated Military Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Hammer Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Front Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Barbell Good Morning
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Walking Dumbbell Lunge
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Friday | Upper Body C
1 80% 0 6
2 80% 0 6
Reverse-Grip Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Bench Press
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Barbell Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Cable Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Microcycle 10
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dip
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Skullcrusher
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Trap-Bar Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Chin-up
3 1 RIR
4 1 RIR
1 1 RIR
Seated Cable Row
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Standing Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Seated Military Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Hammer Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Front Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Barbell Good Morning
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Walking Dumbbell Lunge
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85%
2 85%
Reverse-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Bench Press
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Barbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 10 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
8 to 10
8 to 10
Dip
8 to 10
8 to 10
8 to 10
8 to 10
Dumbbell Rear Delt Fly
8 to 10
8 to 10
8 to 10
8 to 10
EZ-Bar Skullcrusher
8 to 10
8 to 10
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Trap-Bar Deadlift
0 4
0 4
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
Chin-up
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
8 to 10
Seated Cable Row
8 to 10
Seated Cable Row
8 to 10
8 to 10
8 to 10
8 to 10
Standing Calf Raise
8 to 10
8 to 10
Notes
esday | Upper Body B Wednesda
0 4
0 4
Seated Military Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
8 to 10
8 to 10
Hammer Curl
8 to 10
8 to 10
8 to 10
8 to 10
Dumbbell Rear Delt Fly
8 to 10
8 to 10
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Front Squat
0 4
0 4
8 to 10
8 to 10
Barbell Good Morning
8 to 10
8 to 10
8 to 10
8 to 10
Walking Dumbbell Lunge
8 to 10
8 to 10
8 to 10
8 to 10
Seated Calf Raise
8 to 10
8 to 10
Notes
day | Upper Body C Friday |
0 4
0 4
Reverse-Grip Bench Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Bench Press
8 to 10
8 to 10
8 to 10
8 to 10
Barbell Row
8 to 10
8 to 10
8 to 10
8 to 10
Cable Curl
8 to 10
8 to 10
Notes
Microcycle 11
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Tuesday | Pull & Calves
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Wednesday | Upper Body B
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Thursday | Legs & Calves
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Friday | Upper Body C
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Microcycle 12
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 90% 0 1
2 90% 0 1
Barbell Bench Press
1 3 RIR 6
2 3 RIR 6
Dip
1 3 RIR 6
2 3 RIR 6
Dumbbell Rear Delt Fly
1 3 RIR 6
2 3 RIR 6
EZ-Bar Skullcrusher
Notes
Tuesday | Pull & Calves
1 90% 0 1
2 90% 0 1
Trap-Bar Deadlift
1 3 RIRPrevious Week's Weight 4
2 3 RIRPrevious Week's Weight 4
Chin-up
1 3 RIR 6
Seated Cable Row
2 3 RIR 6
Seated Cable Row
1 3 RIR 6
2 3 RIR 6
Standing Calf Raise
Notes
Wednesday | Upper Body B
1 90.00% 0 1
2 90.00% 0 1
Seated Military Press
1 3 RIR 6
2 3 RIR 6
Dumbbell Side Raise
1 3 RIR 6
2 3 RIR 6
Hammer Curl
1 3 RIR 6
2 3 RIR 6
Dumbbell Rear Delt Fly
Notes
Thursday | Legs & Calves
1 90.00% 0 1
2 90.00% 0 1
Barbell Front Squat
1 3 RIR 6
2 3 RIR 6
Barbell Good Morning
1 3 RIR 6
2 3 RIR 6
Walking Dumbbell Lunge
1 3 RIR 6
2 3 RIR 6
Seated Calf Raise
Notes
Friday | Upper Body C
1 90% 0 1
2 90% 0 1
Reverse-Grip Bench Press
1 3 RIR 6
2 3 RIR 6
Dumbbell Bench Press
1 3 RIR 6
2 3 RIR 6
Barbell Row
1 3 RIR 6
2 3 RIR 6
Cable Curl
Notes
Microcycle 13
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dip
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Skullcrusher
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Trap-Bar Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Chin-up
3 1 RIR
4 1 RIR
1 1 RIR
Seated Cable Row
2 1 RIR
Seated Cable Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Standing Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Seated Military Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Hammer Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Dumbbell Rear Delt Fly
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Front Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Barbell Good Morning
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Walking Dumbbell Lunge
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85%
2 85%
Reverse-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Bench Press
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Barbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 13 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
6 to 8
6 to 8
Dip
6 to 8
6 to 8
6 to 8
6 to 8
Dumbbell Rear Delt Fly
6 to 8
6 to 8
6 to 8
6 to 8
EZ-Bar Skullcrusher
6 to 8
6 to 8
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Trap-Bar Deadlift
0 4
0 4
BW or Add Wt. 6 to 8
BW or Add Wt. 6 to 8
Chin-up
BW or Add Wt. 6 to 8
BW or Add Wt. 6 to 8
6 to 8
Seated Cable Row
6 to 8
Seated Cable Row
6 to 8
6 to 8
6 to 8
6 to 8
Standing Calf Raise
6 to 8
6 to 8
Notes
esday | Upper Body B Wednesda
0 4
0 4
Seated Military Press
0 4
0 4
6 to 8
6 to 8
Dumbbell Side Raise
6 to 8
6 to 8
6 to 8
6 to 8
Hammer Curl
6 to 8
6 to 8
6 to 8
6 to 8
Dumbbell Rear Delt Fly
6 to 8
6 to 8
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Front Squat
0 4
0 4
6 to 8
6 to 8
Barbell Good Morning
6 to 8
6 to 8
6 to 8
6 to 8
Walking Dumbbell Lunge
6 to 8
6 to 8
6 to 8
6 to 8
Seated Calf Raise
6 to 8
6 to 8
Notes
day | Upper Body C Friday |
0 4
0 4
Reverse-Grip Bench Press
0 4
0 4
6 to 8
6 to 8
Dumbbell Bench Press
6 to 8
6 to 8
6 to 8
6 to 8
Barbell Row
6 to 8
6 to 8
6 to 8
6 to 8
Cable Curl
6 to 8
6 to 8
Notes
Microcycle 14
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Tuesday | Pull & Calves
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR BW or Add Wt. 6 to 8
2 1 RIR BW or Add Wt. 6 to 8
3 1 RIR BW or Add Wt. 6 to 8
4 1 RIR BW or Add Wt. 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Wednesday | Upper Body B
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Thursday | Legs & Calves
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Friday | Upper Body C
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Microcycle 15 (Strength Week)
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 95% 0 AMRAP
2 85% 0 4
Barbell Bench Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dip
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dumbbell Rear Delt Fly
1 1 RIR 6 to 8
2 1 RIR 6 to 8
EZ-Bar Skullcrusher
Notes
Tuesday | Pull & Calves
1 95% 0 AMRAP
2 85% 0 4
Trap-Bar Deadlift
1 1 RIR BW or Add Wt. 6 to 8
2 1 RIR BW or Add Wt. 6 to 8
Chin-up
1 1 RIR 6 to 8
Seated Cable Row
2 1 RIR 6 to 8
Seated Cable Row
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Standing Calf Raise
Notes
Wednesday | Upper Body B
1 95.00% 0 AMRAP
2 85.00% 0 4
Seated Military Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dumbbell Side Raise
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Hammer Curl
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dumbbell Rear Delt Fly
Notes
Thursday | Legs & Calves
1 95.00% 0 AMRAP
2 85.00% 0 4
Barbell Front Squat
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Barbell Good Morning
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Walking Dumbbell Lunge
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Seated Calf Raise
Notes
Friday | Upper Body C
1 95% 0 AMRAP
2 85% 0 4
Reverse-Grip Bench Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dumbbell Bench Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Barbell Row
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Cable Curl
Notes
Mirocycle 16 (Full Deload)
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 50%
2 50%
Barbell Bench Press
1 3 RIR
2 3 RIR
Dip
1 3 RIR
2 3 RIR
Dumbbell Rear Delt Fly
1 3 RIR
2 3 RIR
EZ-Bar Skullcrusher
Notes
Tuesday | Pull & Calves
1 50%
2 50%
Trap-Bar Deadlift
1 3 RIR
2 3 RIR
Chin-up
1 3 RIR
Seated Cable Row
2 3 RIR
Seated Cable Row
1 3 RIR
2 3 RIR
Standing Calf Raise
Notes
Wednesday | Upper Body B
1 50.00%
2 50.00%
Seated Military Press
1 3 RIR
2 3 RIR
Dumbbell Side Raise
1 3 RIR
2 3 RIR
Hammer Curl
1 3 RIR
2 3 RIR
Dumbbell Rear Delt Fly
Notes
Thursday | Legs & Calves
1 50.00%
2 50.00%
Barbell Front Squat
1 3 RIR
2 3 RIR
Barbell Good Morning
1 3 RIR
2 3 RIR
Walking Dumbbell Lunge
1 3 RIR
2 3 RIR
Seated Calf Raise
Notes
Friday | Upper Body C
1 50%
2 50%
Reverse-Grip Bench Press
1 3 RIR
2 3 RIR
Dumbbell Bench Press
1 3 RIR
2 3 RIR
Barbell Row
1 3 RIR
2 3 RIR
Cable Curl
Notes
ycle 16 (Full Deload)
[Date Range]
Target Completed
Weight Reps Weight Reps
day | Upper Body A
0 5
0 5
5
5
5
5
5
5
sday | Pull & Calves
0 5
0 5
BW 5
BW 5
5
5
5
5
esday | Upper Body B
0 5
0 5
5
5
5
5
5
5
sday | Legs & Calves
0 5
0 5
5
5
5
5
5
5
day | Upper Body C
0 5
0 5
5
5
5
5
5
5
Training 1RMs Update After Every Strength Week
Barbell Bench Press
Close-Grip Bench Press
Incline Barbell Bench Press
Push Press
Barbell Back Squat
Sumo Deadlift
Microcycle 1
[Date Range]
Exercise Set Intensity
Monday | Upper Body A
1 70%
2 70%
Barbell Bench Press
3 70%
4 70%
1 70%
2 70%
Close-Grip Bench Press
3 70%
4 70%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Overhead Press
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 70%
2 70%
Sumo Deadlift
3 70%
4 70%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
T-Bar Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 70.00%
2 70.00%
Push Press
3 70.00%
4 70.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 70%
2 70%
Barbell Back Squat
3 70%
4 70%
1 1 RIR
2 1 RIR
Romanian Deadlift
3 1 RIR
Romanian Deadlift
4 1 RIR
1 1 RIR
2 1 RIR
Bulgarian Split Squat
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 70%
1 70%
Incline Barbell Bench Press
1 70%
1 70%
1 70%
1 70%
Barbell Bench Press
1 70%
1 70%
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Preacher Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 1 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 10
0 10
Barbell Bench Press
0 10
0 10
0 10
0 10
Close-Grip Bench Press
0 10
0 10
10 to 12
10 to 12
Dumbbell Side Raise
10 to 12
10 to 12
10 to 12
10 to 12
Triceps Overhead Press
10 to 12
10 to 12
Notes
sday | Pull & Calves Tuesday
0 10
0 10
Sumo Deadlift
0 10
0 10
BW or Add Wt. 10 to 12
BW or Add Wt. 10 to 12
Pull-up
BW or Add Wt. 10 to 12
BW or Add Wt. 10 to 12
10 to 12
10 to 12
T-Bar Row
10 to 12
10 to 12
10 to 12
10 to 12
Seated Calf Raise
10 to 12
10 to 12
Notes
esday | Upper Body B Wednesda
0 10
0 10
Push Press
0 10
0 10
10 to 12
10 to 12
Machine Rear Delt Fly
10 to 12
10 to 12
10 to 12
10 to 12
Alternating Dumbbell Curl
10 to 12
10 to 12
10 to 12
10 to 12
Cable Side Raise
10 to 12
10 to 12
Notes
sday | Legs & Calves Thursday
0 10
0 10
Barbell Back Squat
0 10
0 10
10 to 12
10 to 12
Romanian Deadlift
10 to 12
Romanian Deadlift
10 to 12
10 to 12
10 to 12
Bulgarian Split Squat
10 to 12
10 to 12
10 to 12
10 to 12
Leg Press Calf Raise
10 to 12
10 to 12
Notes
day | Upper Body C Friday |
0 10
0 10
Incline Barbell Bench Press
0 10
0 10
0 10
0 10
Barbell Bench Press
0 10
0 10
10 to 12
10 to 12
One-Arm Dumbbell Row
10 to 12
10 to 12
10 to 12
10 to 12
EZ-Bar Preacher Curl
10 to 12
10 to 12
Notes
Microcycle 2
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Tuesday | Pull & Calves
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR BW or Add Wt. 10 to 12
2 1 RIR BW or Add Wt. 10 to 12
3 1 RIR BW or Add Wt. 10 to 12
4 1 RIR BW or Add Wt. 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Wednesday | Upper Body B
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Thursday | Legs & Calves
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Friday | Upper Body C
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Microcycle 3
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Close-Grip Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Dumbbell Side Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Triceps Overhead Press
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Sumo Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 10 to 12
2 1 RIR BW or Add Wt. 10 to 12
Pull-up
3 1 RIR BW or Add Wt. 10 to 12
4 1 RIR BW or Add Wt. 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
T-Bar Row
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Seated Calf Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Push Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Machine Rear Delt Fly
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Alternating Dumbbell Curl
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Cable Side Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Back Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Romanian Deadlift
3 1 RIR 10 to 12
Romanian Deadlift
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Bulgarian Split Squat
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
Leg Press Calf Raise
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Friday | Upper Body C
1 80.00% 0 6
2 80.00% 0 6
Incline Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 80.00% 0 6
2 80.00% 0 6
Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 10 to 12
2 1 RIR 10 to 12
One-Arm Dumbbell Row
3 1 RIR 10 to 12
4 1 RIR 10 to 12
1 1 RIR 10 to 12
2 1 RIR 10 to 12
EZ-Bar Preacher Curl
3 1 RIR 10 to 12
4 1 RIR 10 to 12
Notes
Microcycle 4
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 80%
2 80%
Barbell Bench Press
1 80%
2 80%
Close-Grip Bench Press
1 3 RIR
2 3 RIR
Dumbbell Side Raise
1 3 RIR
2 3 RIR
Triceps Overhead Press
Notes
Tuesday | Pull & Calves
1 80%
2 80%
Sumo Deadlift
1 3 RIR
2 3 RIR
Pull-up
1 3 RIR
2 3 RIR
T-Bar Row
1 3 RIR
2 3 RIR
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 80.00%
2 80.00%
Push Press
1 3 RIR
2 3 RIR
Machine Rear Delt Fly
1 3 RIR
2 3 RIR
Alternating Dumbbell Curl
1 3 RIR
2 3 RIR
Cable Side Raise
Notes
Thursday | Legs & Calves
1 80.00%
2 80.00%
Barbell Back Squat
1 3 RIR
2 3 RIR
Romanian Deadlift
Romanian Deadlift
1 3 RIR
2 3 RIR
Bulgarian Split Squat
1 3 RIR
2 3 RIR
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 80.00%
2 80.00%
Incline Barbell Bench Press
1 80.00%
2 80.00%
Barbell Bench Press
1 3 RIR
2 3 RIR
One-Arm Dumbbell Row
1 3 RIR
2 3 RIR
EZ-Bar Preacher Curl
Notes
Microcycle 4 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 3
0 3
Barbell Bench Press
0 3
0 3
Close-Grip Bench Press
8
8
Dumbbell Side Raise
8
8
Triceps Overhead Press
Notes
sday | Pull & Calves Tuesday
0 3
0 3
Sumo Deadlift
Previous Week's Weight 5
Previous Week's Weight 5
Pull-up
8
8
T-Bar Row
8
8
Seated Calf Raise
Notes
esday | Upper Body B Wednesda
0 3
0 3
Push Press
8
8
Machine Rear Delt Fly
8
8
Alternating Dumbbell Curl
8
8
Cable Side Raise
Notes
sday | Legs & Calves Thursday
0 3
0 3
Barbell Back Squat
8
8
Romanian Deadlift
Romanian Deadlift
8
8
Bulgarian Split Squat
8
8
Leg Press Calf Raise
Notes
day | Upper Body C Friday |
0 3
0 3
Incline Barbell Bench Press
0 3
0 3
Barbell Bench Press
8
8
One-Arm Dumbbell Row
8
8
EZ-Bar Preacher Curl
Notes
Microcycle 5
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Tuesday | Pull & Calves
1 75% 0 8
2 75% 0 8
3 75% 0 8
4 75% 0 8
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Wednesday | Upper Body B
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Thursday | Legs & Calves
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Friday | Upper Body C
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 75.00% 0 8
2 75.00% 0 8
3 75.00% 0 8
4 75.00% 0 8
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Microcycle 6
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Close-Grip Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Triceps Overhead Press
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Sumo Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
Pull-up
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
T-Bar Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Push Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Machine Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Alternating Dumbbell Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Cable Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Back Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Romanian Deadlift
3 1 RIR 8 to 10
Romanian Deadlift
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Bulgarian Split Squat
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Press Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Friday | Upper Body C
1 80.00% 0 6
2 80.00% 0 6
Incline Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 80.00% 0 6
2 80.00% 0 6
Barbell Bench Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
One-Arm Dumbbell Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
EZ-Bar Preacher Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Microcycle 7
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Close-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Overhead Press
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Sumo Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
T-Bar Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Push Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Back Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Romanian Deadlift
3 1 RIR
Romanian Deadlift
4 1 RIR
1 1 RIR
2 1 RIR
Bulgarian Split Squat
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85.00%
2 85.00%
Incline Barbell Bench Press
3 85.00%
4 85.00%
1 85.00%
2 85.00%
Barbell Bench Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Preacher Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 7 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
0 4
0 4
Close-Grip Bench Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
8 to 10
8 to 10
Triceps Overhead Press
8 to 10
8 to 10
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Sumo Deadlift
0 4
0 4
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
Pull-up
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
8 to 10
8 to 10
T-Bar Row
8 to 10
8 to 10
8 to 10
8 to 10
Seated Calf Raise
8 to 10
8 to 10
Notes
esday | Upper Body B Wednesda
0 4
0 4
Push Press
0 4
0 4
8 to 10
8 to 10
Machine Rear Delt Fly
8 to 10
8 to 10
8 to 10
8 to 10
Alternating Dumbbell Curl
8 to 10
8 to 10
8 to 10
8 to 10
Cable Side Raise
8 to 10
8 to 10
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Back Squat
0 4
0 4
8 to 10
8 to 10
Romanian Deadlift
8 to 10
Romanian Deadlift
8 to 10
8 to 10
8 to 10
Bulgarian Split Squat
8 to 10
8 to 10
8 to 10
8 to 10
Leg Press Calf Raise
8 to 10
8 to 10
Notes
day | Upper Body C Friday |
0 4
0 4
Incline Barbell Bench Press
0 4
0 4
0 4
0 4
Barbell Bench Press
0 4
0 4
8 to 10
8 to 10
One-Arm Dumbbell Row
8 to 10
8 to 10
8 to 10
8 to 10
EZ-Bar Preacher Curl
8 to 10
8 to 10
Notes
Microcycle 8
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 85% 0 2
2 85% 0 2
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Tuesday | Pull & Calves
1 85% 0 2
2 85% 0 2
1 3 RIRPrevious Week's Weight 4
2 3 RIRPrevious Week's Weight 4
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Wednesday | Upper Body B
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Thursday | Legs & Calves
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Friday | Upper Body C
1 85% 0 2
2 85% 0 2
1 85% 0 2
2 85% 0 2
1 3 RIR 6
2 3 RIR 6
1 3 RIR 6
2 3 RIR 6
Microcycle 9
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Close-Grip Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Dumbbell Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Triceps Overhead Press
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Tuesday | Pull & Calves
1 80% 0 6
2 80% 0 6
Sumo Deadlift
3 80% 0 6
4 80% 0 6
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
Pull-up
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
T-Bar Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Seated Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Wednesday | Upper Body B
1 80.00% 0 6
2 80.00% 0 6
Push Press
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Machine Rear Delt Fly
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Alternating Dumbbell Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Cable Side Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Thursday | Legs & Calves
1 80.00% 0 6
2 80.00% 0 6
Barbell Back Squat
3 80.00% 0 6
4 80.00% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Romanian Deadlift
3 1 RIR 8 to 10
Romanian Deadlift
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Bulgarian Split Squat
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
Leg Press Calf Raise
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Friday | Upper Body C
1 80% 0 6
2 80% 0 6
Incline Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 80% 0 6
2 80% 0 6
Barbell Bench Press
3 80% 0 6
4 80% 0 6
1 1 RIR 8 to 10
2 1 RIR 8 to 10
One-Arm Dumbbell Row
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
EZ-Bar Preacher Curl
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Notes
Microcycle 10
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Close-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Overhead Press
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Sumo Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
T-Bar Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Push Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Back Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Romanian Deadlift
3 1 RIR
Romanian Deadlift
4 1 RIR
1 1 RIR
2 1 RIR
Bulgarian Split Squat
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85%
2 85%
Incline Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Preacher Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 10 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
0 4
0 4
Close-Grip Bench Press
0 4
0 4
8 to 10
8 to 10
Dumbbell Side Raise
8 to 10
8 to 10
8 to 10
8 to 10
Triceps Overhead Press
8 to 10
8 to 10
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Sumo Deadlift
0 4
0 4
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
Pull-up
BW or Add Wt. 8 to 10
BW or Add Wt. 8 to 10
8 to 10
8 to 10
T-Bar Row
8 to 10
8 to 10
8 to 10
8 to 10
Seated Calf Raise
8 to 10
8 to 10
Notes
esday | Upper Body B Wednesda
0 4
0 4
Push Press
0 4
0 4
8 to 10
8 to 10
Machine Rear Delt Fly
8 to 10
8 to 10
8 to 10
8 to 10
Alternating Dumbbell Curl
8 to 10
8 to 10
8 to 10
8 to 10
Cable Side Raise
8 to 10
8 to 10
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Back Squat
0 4
0 4
8 to 10
8 to 10
Romanian Deadlift
8 to 10
Romanian Deadlift
8 to 10
8 to 10
8 to 10
Bulgarian Split Squat
8 to 10
8 to 10
8 to 10
8 to 10
Leg Press Calf Raise
8 to 10
8 to 10
Notes
day | Upper Body C Friday |
0 4
0 4
Incline Barbell Bench Press
0 4
0 4
0 4
0 4
Barbell Bench Press
0 4
0 4
8 to 10
8 to 10
One-Arm Dumbbell Row
8 to 10
8 to 10
8 to 10
8 to 10
EZ-Bar Preacher Curl
8 to 10
8 to 10
Notes
Microcycle 11
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Tuesday | Pull & Calves
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR BW or Add Wt. 8 to 10
2 1 RIR BW or Add Wt. 8 to 10
3 1 RIR BW or Add Wt. 8 to 10
4 1 RIR BW or Add Wt. 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Wednesday | Upper Body B
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Thursday | Legs & Calves
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Friday | Upper Body C
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
1 1 RIR 8 to 10
2 1 RIR 8 to 10
3 1 RIR 8 to 10
4 1 RIR 8 to 10
Microcycle 12
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 90% 0 1
2 90% 0 1
Barbell Bench Press
1 90% 0 1
2 90% 0 1
Close-Grip Bench Press
1 3 RIR 6
2 3 RIR 6
Dumbbell Side Raise
1 3 RIR 6
2 3 RIR 6
Triceps Overhead Press
Notes
Tuesday | Pull & Calves
1 90% 0 1
2 90% 0 1
Sumo Deadlift
1 3 RIRPrevious Week's Weight 4
2 3 RIRPrevious Week's Weight 4
Pull-up
1 3 RIR 6
2 3 RIR 6
T-Bar Row
1 3 RIR 6
2 3 RIR 6
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 90.00% 0 1
2 90.00% 0 1
Push Press
1 3 RIR 6
2 3 RIR 6
Machine Rear Delt Fly
1 3 RIR 6
2 3 RIR 6
Alternating Dumbbell Curl
1 3 RIR 6
2 3 RIR 6
Cable Side Raise
Notes
Thursday | Legs & Calves
1 90.00% 0 1
2 90.00% 0 1
Barbell Back Squat
1 3 RIR 6
2 3 RIR 6
Romanian Deadlift
Romanian Deadlift
1 3 RIR 6
2 3 RIR 6
Bulgarian Split Squat
1 3 RIR 6
2 3 RIR 6
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 90% 0 1
2 90% 0 1
Incline Barbell Bench Press
1 90% 0 1
2 90% 0 1
Barbell Bench Press
1 3 RIR 6
2 3 RIR 6
One-Arm Dumbbell Row
1 3 RIR 6
2 3 RIR 6
EZ-Bar Preacher Curl
Notes
Microcycle 13
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Close-Grip Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
Dumbbell Side Raise
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Triceps Overhead Press
3 1 RIR
4 1 RIR
Notes
Tuesday | Pull & Calves
1 85%
2 85%
Sumo Deadlift
3 85%
4 85%
1 1 RIR
2 1 RIR
Pull-up
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
T-Bar Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Seated Calf Raise
3 1 RIR
4 1 RIR
Notes
Wednesday | Upper Body B
1 85.00%
2 85.00%
Push Press
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Machine Rear Delt Fly
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Alternating Dumbbell Curl
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Cable Side Raise
3 1 RIR
4 1 RIR
Notes
Thursday | Legs & Calves
1 85.00%
2 85.00%
Barbell Back Squat
3 85.00%
4 85.00%
1 1 RIR
2 1 RIR
Romanian Deadlift
3 1 RIR
Romanian Deadlift
4 1 RIR
1 1 RIR
2 1 RIR
Bulgarian Split Squat
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
Leg Press Calf Raise
3 1 RIR
4 1 RIR
Notes
Friday | Upper Body C
1 85%
2 85%
Incline Barbell Bench Press
3 85%
4 85%
1 85%
2 85%
Barbell Bench Press
3 85%
4 85%
1 1 RIR
2 1 RIR
One-Arm Dumbbell Row
3 1 RIR
4 1 RIR
1 1 RIR
2 1 RIR
EZ-Bar Preacher Curl
3 1 RIR
4 1 RIR
Notes
Microcycle 13 Mic
[Date Range] [Da
Target Completed
Weight Reps Weight Reps Exercise
day | Upper Body A Monday
0 4
0 4
Barbell Bench Press
0 4
0 4
0 4
0 4
Close-Grip Bench Press
0 4
0 4
6 to 8
6 to 8
Dumbbell Side Raise
6 to 8
6 to 8
6 to 8
6 to 8
Triceps Overhead Press
6 to 8
6 to 8
Notes
sday | Pull & Calves Tuesday
0 4
0 4
Sumo Deadlift
0 4
0 4
BW or Add Wt. 6 to 8
BW or Add Wt. 6 to 8
Pull-up
BW or Add Wt. 6 to 8
BW or Add Wt. 6 to 8
6 to 8
6 to 8
T-Bar Row
6 to 8
6 to 8
6 to 8
6 to 8
Seated Calf Raise
6 to 8
6 to 8
Notes
esday | Upper Body B Wednesda
0 4
0 4
Push Press
0 4
0 4
6 to 8
6 to 8
Machine Rear Delt Fly
6 to 8
6 to 8
6 to 8
6 to 8
Alternating Dumbbell Curl
6 to 8
6 to 8
6 to 8
6 to 8
Cable Side Raise
6 to 8
6 to 8
Notes
sday | Legs & Calves Thursday
0 4
0 4
Barbell Back Squat
0 4
0 4
6 to 8
6 to 8
Romanian Deadlift
6 to 8
Romanian Deadlift
6 to 8
6 to 8
6 to 8
Bulgarian Split Squat
6 to 8
6 to 8
6 to 8
6 to 8
Leg Press Calf Raise
6 to 8
6 to 8
Notes
day | Upper Body C Friday |
0 4
0 4
Incline Barbell Bench Press
0 4
0 4
0 4
0 4
Barbell Bench Press
0 4
0 4
6 to 8
6 to 8
One-Arm Dumbbell Row
6 to 8
6 to 8
6 to 8
6 to 8
EZ-Bar Preacher Curl
6 to 8
6 to 8
Notes
Microcycle 14
[Date Range]
Target Completed
Set Intensity Weight Reps Weight Reps
Monday | Upper Body A
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Tuesday | Pull & Calves
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR BW or Add Wt. 6 to 8
2 1 RIR BW or Add Wt. 6 to 8
3 1 RIR BW or Add Wt. 6 to 8
4 1 RIR BW or Add Wt. 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Wednesday | Upper Body B
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Thursday | Legs & Calves
1 90.00% 0 2
2 90.00% 0 2
3 90.00% 0 2
4 90.00% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Friday | Upper Body C
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 90% 0 2
2 90% 0 2
3 90% 0 2
4 90% 0 2
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
1 1 RIR 6 to 8
2 1 RIR 6 to 8
3 1 RIR 6 to 8
4 1 RIR 6 to 8
Microcycle 15 (Strength Week)
[Date Range]
Target
Exercise Set Intensity Weight Reps
Monday | Upper Body A
1 95% 0 AMRAP
2 85% 0 4
Barbell Bench Press
1 95% 0 AMRAP
2 85% 0 4
Close-Grip Bench Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Dumbbell Side Raise
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Triceps Overhead Press
Notes
Tuesday | Pull & Calves
1 95% 0 AMRAP
2 85% 0 4
Sumo Deadlift
1 1 RIR BW or Add Wt. 6 to 8
2 1 RIR BW or Add Wt. 6 to 8
Pull-up
1 1 RIR 6 to 8
2 1 RIR 6 to 8
T-Bar Row
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 95.00% 0 AMRAP
2 85.00% 0 4
Push Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Machine Rear Delt Fly
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Alternating Dumbbell Curl
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Cable Side Raise
Notes
Thursday | Legs & Calves
1 95.00% 0 AMRAP
2 85.00% 0 4
Barbell Back Squat
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Romanian Deadlift
Romanian Deadlift
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Bulgarian Split Squat
1 1 RIR 6 to 8
2 1 RIR 6 to 8
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 95% 0 AMRAP
2 85% 0 4
Incline Barbell Bench Press
1 95% 0 AMRAP
2 85% 0 4
Barbell Bench Press
1 1 RIR 6 to 8
2 1 RIR 6 to 8
One-Arm Dumbbell Row
1 1 RIR 6 to 8
2 1 RIR 6 to 8
EZ-Bar Preacher Curl
Notes
Mirocycle 16 (Full Deload)
[Date Range]
Completed
Weight Reps Exercise Set Intensity
Monday | Upper Body A
1 50%
2 50%
Barbell Bench Press
1 50%
2 50%
Close-Grip Bench Press
1 3 RIR
2 3 RIR
Dumbbell Side Raise
1 3 RIR
2 3 RIR
Triceps Overhead Press
Notes
Tuesday | Pull & Calves
1 50%
2 50%
Sumo Deadlift
1 3 RIR
2 3 RIR
Pull-up
1 3 RIR
2 3 RIR
T-Bar Row
1 3 RIR
2 3 RIR
Seated Calf Raise
Notes
Wednesday | Upper Body B
1 50.00%
2 50.00%
Push Press
1 3 RIR
2 3 RIR
Machine Rear Delt Fly
1 3 RIR
2 3 RIR
Alternating Dumbbell Curl
1 3 RIR
2 3 RIR
Cable Side Raise
Notes
Thursday | Legs & Calves
1 50.00%
2 50.00%
Barbell Back Squat
1 3 RIR
2 3 RIR
Romanian Deadlift
Romanian Deadlift
1 3 RIR
2 3 RIR
Bulgarian Split Squat
1 3 RIR
2 3 RIR
Leg Press Calf Raise
Notes
Friday | Upper Body C
1 50%
2 50%
Incline Barbell Bench Press
1 50%
2 50%
Barbell Bench Press
1 3 RIR
2 3 RIR
One-Arm Dumbbell Row
1 3 RIR
2 3 RIR
EZ-Bar Preacher Curl
Notes
ycle 16 (Full Deload)
[Date Range]
Target Completed
Weight Reps Weight Reps
day | Upper Body A
0 5
0 5
0 5
0 5
5
5
5
5
sday | Pull & Calves
0 5
0 5
BW 5
BW 5
5
5
5
5
esday | Upper Body B
0 5
0 5
5
5
5
5
5
5
sday | Legs & Calves
0 5
0 5
5
5
5
5
5
5
day | Upper Body C
0 5
0 5
0 5
0 5
5
5
5
5
Exercise Date Weight Reps Est. 1RM Notes
Barbell Bench
Close-Grip Bench
Dumbbell Side Raise
Triceps Pressdown
Dip
Dumbbell Rear Delt Fly
EZ-Bar Skullcrusher
Triceps Overhead Press
Deadlift
Pullup
One-Arm Dumbbell Row
Seated Calf Raise
Trap-Bar Deadlift
Chinup
Seated Cable Row
Standing Calf Raise
Sumo Deadlift
T-Bar Row
Standing Military Press
Machine Rear Delt Fly
Alternating Dumbbell Curl
Weighted Situp
Seated Military Press
Hammer Curl
Weighted Crunch
Push Press
Hanging Leg Raise
Barbell Back Squat
Leg Press
Leg Curl (Lying or Seated)
Leg Press Calf Raise
Barbell Front Squat
Barbell Good Morning
Walking Dumbbell Lunge
Romanian Deadift
Bulgarian Split Squat
Incline Barbell Bench
Barbell Curl
Reverse-Grip Bench
Dumbbell Bench
Barbell Row
Cable Curl
EZ-Bar Preacher Curl
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