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)
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.
