Men's Program

How to use this training template:
1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include
2.) On sheet b as well, fill in your 10 rep maxes for the exercises you selected by typing
3.) Your program should be well in place on sheet c "mesocycle" by this point.
Please fill out the rating scale for each available exercise (select from the drop-down me
The rating scale guide is just below the program itself if your scroll down on sheet c.
xercises you wish to include in this mesocyle of training by picking them from the drop-down menu in each c
rcises you selected by typing them in. If you don't know the exact values, do your best to estimate them.
ycle" by this point.

select from the drop-down menus in every blue cell) so that your volume can be auto-adjusted to your respon
our scroll down on sheet c.
he drop-down menu in each cell.
ur best to estimate them.
auto-adjusted to your responses.
Start Here ----->

Legs Move 1:
Legs Move 2:
Pushing Move 1:
Pushing Move 2:
Deadlift Move:
Hamstring Move:
Upper Body Pulling Move 1:
Upper Body Pulling Move 2:
Shoulder Move 1:
Shoulder Move 2:
* Add your bodyweight to moves that involve it, such as pu
1.)
Choose Exercise From Dropdown Menu in Each Cell Below:
Front Squat
Front Squat
Wide Grip Bench Press
Flat Dumbbell Press
Deficit Deadlift
Other Hamstring Move of Choice
Machine Rows any Variety
Pulldowns any Variety
Cable Upright Row
Cable Upright Row
to moves that involve it, such as pullups and glute-ham raises. When looking at the workout, subtract your bod
2.)
Type in 10RM of Each Exercise*:

65
65
63
22.5
115
65
55
55
17.5
17.5
btract your bodyweight to get the weight added via belt or dumbbell, etc
Week 1
Weight Rep Goal
Sets
Monday
Deficit Deadlift
Front Squat
Other Hamstring Move of Choice
Abs of choice (optional)
2
2
2
2
2
Sets
Tuesday
Front Squat
Flat Dumbbell Press
Cable Upright Row
110 3/fail
62.5 3/fail
60 3/fail
62.5 3/fail
3/fail
Weight
6
3
2
2
2
Rep Goal
62.5 3/fail
22.5 3/fail
52.5 3/fail
17.5 3/fail
3/fail
Rating:
Sets
Thursday
Deficit Deadlift
Front Squat
Pulldowns any Variety
Cable Upright Row
Weight
3
4
2
2
2
Sets
Friday
Front Squat
Cable Upright Row
110 3/fail
62.5 3/fail
52.5 3/fail
17.5 3/fail
3/fail
Weight
5
2
2
2
2
Rep Goal
Rep Goal
60 3/fail
55 1/2 Tuesday's
52.5 3/fail
17.5 3/fail
3/fail
3.) *Rating Guide:

(1: The reps were pretty easy to get, no serious challenge whatsoever.)
(0: The reps were tough to get, but the effort was manageable and I had a couple left in th
(-1 The reps were VERY tough to get and I barely managed to eek them out.)
* "1/2 Tuesday's instructs that you should stop your reps at half of what you did on Tuesda
So if you did 10,8,8,8,7,7 reps on Tuesday, you should only do 5,4 reps on Friday's second
Rep Results
*Rating
6,8
6,8
7,7
8,8
Rep Results
0
0
1
*Rating
8,7,6,8,6,6
8,6,6
9,7
8,10
Rep Results
8,7,6,7,6
4,4
9,8
8,8
2
2
2
2
2
115 3/fail
65 3/fail
62.5 3/fail
65 3/fail
3/fail
Sets Weight
0
0
*Rating
8,8,8
8,7,6,6
8,7
8,8
Rep Results
Week 2
Sets Weight Rep Goal
6
3
2
2
2
65 3/fail
22.5 3/fail
55 3/fail
17.5 3/fail
3/fail
Sets Weight
0
0
*Rating
3
4
2
2
2
5
3
2
2
2
Rep Goal
115 3/fail
65 3/fail
55 3/fail
17.5 3/fail
3/fail
Sets Weight
0
1
Rep Goal
Rep Goal
62.5 3/fail
57.5 1/2 Tuesday's
55 3/fail
17.5 3/fail
3/fail
Rep Results
*Rating
8,9
7,6
7,6
10,12
Rep Results
0
0
0
*Rating
9,8,8,7,6,6
8,8,7
9,8
9,9
Rep Results
6,6,6,6,5
4,4
11,9
2
3
1
3
3
Sets
0
0
*Rating
9,8,9
9,8,8,9
11,9
6,6
Rep Results
Sets
7
2
3
3
3
Sets
0
1
*Rating
-1
1
3
4
3
3
3
Sets
5
4
3
3
3
ad a couple left in the tank.)
at you did on Tuesday's "legs move 2," aka the first exercise on Tuesday
s on Friday's second exercise. Only 2 sets as indicated. If a rep is odd, round down.
Week 3
Weight Rep Goal
117.5 2/fail
67.5 2/fail
65 2/fail
67.5 2/fail
2/fail
Weight
Rep Goal
67.5 2/fail
25 2/fail
57.5 2/fail
20 2/fail
2/fail
Weight
Rep Goal
117.5 2/fail
67.5 2/fail
57.5 2/fail
20 2/fail
2/fail
Weight
Rep Goal
65 2/fail
60 1/2 Tuesday's
57.5 2/fail
20 2/fail
2/fail
Rep Results
Week 4
Sets Weight Rep Goal
*Rating
8,6
11,10,9
6
0
1
-1
8,8,8
Rep Results
*Rating
10,8,7,6,6,5,5
7,6
Rep Results
Rep Results
6,4,6,8 (61kg
9,7,7
120 1/fail
70 1/fail
65 1/fail
70 1/fail
1/fail
Sets Weight
0
0
*Rating
8,8,8
9,8,7,6
3
4
0
3
3
8
1
3
3
3
70 1/fail
25 1/fail
57.5 1/fail
20 1/fail
1/fail
Sets Weight
1
1
*Rating
-1
1
3
4
3
3
3
Reps
120 1/fail
70 1/fail
57.5 1/fail
20 1/fail
1/fail
Sets Weight
5
4
3
3
3
Reps
Reps
65 1/fail
60 1/2 Tuesday's
57.5 1/fail
20 1/fail
1/fail
Rep Results
*Rating
9,9,8
11 (61kg),8,7,
Rep Results
Sets
1
1
1
*Rating
9,8,7,6,6,5,5,4
8
8,7,7 (60kg)
Week 5: Deload
Weight
Rep Goal
2
2
2
2
2
Sets
-1
-1
110 1/2
62.5 1/2
60 1/2
62.5 1/2
1/2
Weight
2
2
2
2
2
reps
reps
reps
reps
reps
of
of
of
of
of
Week
Week
Week
Week
Week
1
1
1
1
1
Week
Week
Week
Week
Week
1
1
1
1
1
Week
Week
Week
Week
Week
1
1
1
1
1
Rep Goal
62.5 1/2
22.5 1/2
52.5 1/2
17.5 1/2
1/2
reps
reps
reps
reps
reps
of
of
of
of
of
Rating:
Rep Results
*Rating
8,6
8,8,6,6
9,9,7
Rep Results
6,6,4,4,5
4,4,3,3
8,7,9
Sets
0
1
*Rating
Weight
2
2
2
2
2
Sets
0
1
55 1/2
32.5 1/2
27.5 1/2
10 1/2
1/2
Weight
2
2
2
2
2
Rep Goal
reps
reps
reps
reps
reps
of
of
of
of
of
Rep Goal
30 1/2 reps of Week 1
27.5 Same reps as Week 1
27.5 1/2 reps of Week 1
10 1/2 reps of Week 1
1/2 reps of Week 1

Men's Program

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How to use this training template:

ycle" by this point.

he drop-down menu in each cell.

ur best to estimate them.

auto-adjusted to your responses.

Start Here ----->

* Add your bodyweight to moves that involve it, such as pu

Choose Exercise From Dropdown Menu in Each Cell Below:

Type in 10RM of Each Exercise*:

3.) *Rating Guide:

ad a couple left in the tank.)

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