Autoregulated-DUP-Template-2.0.ods - Week 1 Exercise Squat Bench Press Deadlift Barbell Row Plank Sets 3 3 3 3 3 Exercise Squat Bench Press Deadlift

Autoregulated-DUP-Template-2.0.ods - Week 1 Exercise Squat...

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Week 1 Workout 1 Exercise Sets Reps % 1RM RPE Squat 3 8 to 10 70.00% 8 Bench Press 3 8 to 10 70.00% 8 Deadlift 3 8 to 10 70.00% 8 Barbell Row 3 8 to 10 70.00% 8 Plank 3 AMAP N/A 8 Workout 2 Exercise Sets Reps % 1RM RPE Squat 3 6 to 8 75.00% 7 Bench Press 3 6 to 8 75.00% 7 Deadlift 3 6 to 8 75.00% 7 Barbell Row 3 6 to 8 75.00% 7 Plank 3 AMAP N/A 7 Workout 3 Exercise Sets Reps % 1RM RPE Squat 3 2 to 4 85.00% 8 Bench Press 3 2 to 4 85.00% 8 Deadlift 3 2 to 4 85.00% 8 Barbell Row 3 2 to 4 85.00% 8 Plank 3 AMAP N/A 8 Notes: - Use the drop down boxes and choose from one of the following exe - Work within the rep range, when you get to the upper end add wei - Optional to add an additional accessory day to work on weak point - Optional to add additional isolation accessory work e.g. face pulls, - AMAP (as many/long as possible)
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RPE Scale The RPE scale is essentially a scale of 1-10 of how hard the exercise 10 - Absolute true max (avoided on almost all occasions) 9 - You have 1 rep left in the tank.
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