Athlete Best Youtube Subscriber Age

Location Sub-Maxville Goal Powerlifting

INSTRUCTIONS
Type your 1 rep-max (RM) in the shaded boxes in the table on the right in pounds
(unfortunately due to a glitch when I upload to drop box only a 1rm will work here). The
days of the week you are to train are set. The schedule must go in the order of the days
listed. You can start any day you'd like if the days off are kept in the same order.

FREQUENTLY ASKED QU

Q What does RPE mean?

Rate of Perceieved Exertion. RPE refers to a judgement of how many reps are "left in the tan
your program says "3 sets of 10, 2 RIR," select a weight that you could do for 12 reps to failu
A determine your RIR is to work up in sets of however many reps you are to do. For instance, if
8. Continue adding weight in sets of 8 until you feel the weight is heavy enough that you wo
first working set (set 1 of 3, in this example). Finish your sets with that weight, or decrease th

Q What do the acronyms mean?

SS: Superset. One set consists of both exercises completed back-to-back without rest. Rest
A
AMRAP: As many reps as possible. Complete as many reps as you possibly can for the pre
AMWAP: As much weight as possible. Use the heaviest weight you can for the prescribed

Q What do I write in the workout rating section?

A Rate your workout a 1, 2 or 3, for a good, moderate or bad workout.

Q What is tempo?
A Tempo refers to the speed at which you preform the exercise. Each number represents a tim
perform the first phase of the lift, the second number is the amount of seconds pausing betw
second phase of the lift. For instance if you see a "3,1,2" tempo on a squat this means 3 seco
deadlift the time would be 3 seconds going up, 1 seconds hold at the top and 2 seconds go

Q What does the minus percentage (i.e -5%) under the "load" tab in the program mean?
This means to subtract wahtever percentage is written from the load you worked up to on th
A
means subtract 5% from 100 and do that weight (in this example it would be 95 lbs)

RPE SCALE
RPE Definition
10 Concentric Failure
9.5 Could have done slightly more weight, but not another rep
9 One rep shy of failure
8.5 One rep shy of failure and could have done slightly more weight
8 Two reps shy of failure
7.5 Two reps shy of failure and could have done slightly more weight
7 Three reps shy of failure
6.5 Three reps shy of failure and could have done slightly more weight
6 Four reps shy of failure
 Meet Date/Cycle End 9/1/2018 Type in date exactly 12 weeks from day 1
Weeks Out -34.9 Days Out -244

ESTIMATED 1 REP MAX

LOAD-LB REPS 1RM-LB
SQUAT 1 0
BENCH PRESS 1 0
DEADLIFT 1 0

EQUENTLY ASKED QUESTIONS

w many reps are "left in the tank." of a given set. The scale is written to the left of what each RPE stands for. If
you could do for 12 reps to failure, but complete 10 reps (therefore leaving 2 in the tank). The easiest way to
ps you are to do. For instance, if your program calls for 3 sets of 8 @ 2 RIR, warm up with lighter weights in sets of
ght is heavy enough that you would only have 2 reps left in you at the end of the set. That set will count as your
with that weight, or decrease the load if necessary.

back-to-back without rest. Rest before starting the next set (of exercises completed back-to-back without rest).

s as you possibly can for the prescribed set.

eight you can for the prescribed set.

workout.

e. Each number represents a time interval in seconds. The first number listed is the amount of seconds you'd
amount of seconds pausing between the two phases and the third number is the amount of seconds doing the
po on a squat this means 3 seconds going down, 1 second paused in the hole and 2 seconds going up. If it were a
old at the top and 2 seconds going down.

ad" tab in the program mean?

the load you worked up to on the set before. So if you worked up to 100 lbs and the next set says "-5%" this
mple it would be 95 lbs)
ight

eight

weight
 Change date of first day to whatever day you start the program on
WEEK 1
June 09
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Squat 1 5 6
3 5 0lbs
1 AMRAP same
Comp Bench Press 2 5 5,6
3 5 0lbs
1 AMRAP same
OHP 3 6 6
Bulgarian Split Squat 3 8 6
Abs of Choice 3

June 10
EXERCISE SETS REPS LOAD/RPE TOP SET
Beltless Deadlift 1 3 6
3 4 0lbs
DB RDL or Hip Thrust 3 10 6
Horizontal Row of Choice 4 12 6
Vertical Row of Choice 4 12 7
Curl of Choice 3 15 8

June 12
EXERCISE SETS REPS LOAD/RPE TOP SET
Pause Squat 1 7 6
3 7 -5%
T-shirt Pause Bench Press 1 6 6
4 6 0lbs
DB Bench Press 3 8 6
Goblet KB Front Squat (dumbbell ok but kb pref 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

June 13
EXERCISE SETS REPS LOAD/RPE TOP SET
Sumo Deadlift or RDL
If You Choose Sumo 3 8,7,6 5
If You Choose RDL 3 8 6
Horizontal Row of Choice 3 15 7
Vertical Row of Choice 3 15 7
Leg Curl Myo Reps 1 15-20 3 clusters
 June 14
EXERCISE SETS REPS LOAD/RPE TOP SET
10 minute stationary bike warm up (burn quads)
Comp Squat 5 3 0lbs
Comp Bench Press 4 8 0lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
m on
WEEK 2
June 16
RATING EXERCISE SETS REPS LOAD/RPE
Comp Squat 1 5 7
3 5 0lbs
1 AMRAP same
Comp Bench Press 2 5 6,7
3 5 0lbs
1 AMRAP same
OHP 3 6 6
Bulgarian Split Squat 3 8 6
Abs of Choice 3

June 17
RATING EXERCISE SETS REPS LOAD/RPE
Beltless Deadlift 1 3 7
3 4 0lbs
DB RDL or Hip Thrust 3 10 6
Horizontal Row of Choice 4 12 6
Vertical Row of Choice 4 12 7
Curl of Choice 3 15 8

June 19
RATING EXERCISE SETS REPS LOAD/RPE
Pause Squat 1 7 7
3 7 -7%
T-shirt Pause Bench Press 1 6 7
4 6 0lbs
DB Bench Press 3 8 6
Goblet KB Front Squat (dumbbell ok but kb p 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

June 20
RATING EXERCISE SETS REPS LOAD/RPE
Sumo Deadlift or RDL
If You Choose Sumo 3 8,7,6 6
If You Choose RDL 3 8 6
Horizontal Row of Choice 3 15 7
Vertical Row of Choice 3 15 7
Leg Curl Myo Reps 1 15-20 3 clusters
 June 21
RATING EXERCISE SETS REPS LOAD/RPE
10 minute stationary bike warm up (burn quads)
Comp Squat 5 3 0lbs
Comp Bench Press 4 8 0lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 3
June 23
TOP SET RATING EXERCISE SETS REPS
Comp Squat 1 5
3 5
1 AMRAP
Comp Bench Press 2 5
3 5
1 AMRAP
OHP 3 6
Bulgarian Split Squat 3 8
Abs of Choice 3

June 24
TOP SET RATING EXERCISE SETS REPS
Beltless Deadlift 1 3
3 4
DB RDL or Hip Thrust 3 10
Horizontal Row of Choice 4 12
Vertical Row of Choice 4 12
Curl of Choice 3 15

June 26
TOP SET RATING EXERCISE SETS REPS
Pause Squat 1 7
3 7
T-shirt Pause Bench Press 1 6
4 6
DB Bench Press 3 8
Goblet KB Front Squat (dumbbell ok but kb p 3 12
Lateral Raise S.S. Tri Pushdown 3 15

June 27
TOP SET RATING EXERCISE SETS REPS
Sumo Deadlift or RDL
If You Choose Sumo 3 8,7,6
If You Choose RDL 3 8
Horizontal Row of Choice 3 15
Vertical Row of Choice 3 15
Leg Curl Myo Reps 1 15-20
 June 28
TOP SET RATING EXERCISE SETS REPS
10 minute stationary bike warm up (burn quads)
Comp Squat 5 3
Comp Bench Press 4 8
Lateral Raise Myo Reps 1 15-20
Rear Delt Exercise of Choice Myo Reps 1 15-20
Bi Exercise of Choice Myo Reps 1 15-20
Tri Exercise of Choice Myo Reps 1 15-20
K3 WEEK 4
3 June 30
LOAD/RPE TOP SET RATING EXERCISE SETS
8 Comp Squat 1
0lbs 3
same 1
7,8 Comp Bench Press 2
0lbs 3
same 1
7 OHP 3
7 Bulgarian Split Squat 3
Abs of Choice 3

4 July 01
LOAD/RPE TOP SET RATING EXERCISE SETS
6 Beltless Deadlift 1
0lbs 3
7 DB RDL or Hip Thrust 3
6 Horizontal Row of Choice 4
7 Vertical Row of Choice 4
8 Curl of Choice 3

6 July 03
LOAD/RPE TOP SET RATING EXERCISE SETS
8 Pause Squat 1
-9% 3
8 T-shirt Pause Bench Press 1
0lbs 4
7 DB Bench Press 3
6 Goblet KB Front Squat (dumbbell ok but kb p 3
8 Lateral Raise S.S. Tri Pushdown 3

7 July 04
LOAD/RPE TOP SET RATING EXERCISE SETS
Sumo Deadlift or RDL
6 If You Choose Sumo 3
7 If You Choose RDL 3
7 Horizontal Row of Choice 3
7 Vertical Row of Choice 3
3 clusters Leg Curl Myo Reps 1
8 July 05
LOAD/RPE TOP SET RATING EXERCISE SETS
10 minute stationary bike warm up (burn quads)
0lbs Comp Squat 5
0lbs Comp Bench Press 4
3 Clusters Lateral Raise Myo Reps 1
3 Clusters Rear Delt Exercise of Choice Myo Reps 1
3 Clusters Bi Exercise of Choice Myo Reps 1
3 Clusters Tri Exercise of Choice Myo Reps 1
WEEK 4
June 30
REPS LOAD/RPE TOP SET RATING
5 9
5 0lbs
AMRAP same
5 8,9
5 0lbs
AMRAP same
6 7
8 7

July 01
REPS LOAD/RPE TOP SET RATING
3 8
4 0lbs
10 7
12 6
12 7
15 8

July 03
REPS LOAD/RPE TOP SET RATING
7 9
7 -11%
6 9
6 0lbs
8 7
12 6
15 8

July 04
REPS LOAD/RPE TOP SET RATING

8,7,6 7
8 7
15 7
15 7
15-20 3 clusters
July 05
REPS LOAD/RPE TOP SET RATING

3 0lbs
8 0lbs
15-20 3 Clusters
15-20 3 Clusters
15-20 3 Clusters
15-20 3 Clusters
 WEEK 1
July 07
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Squat 2 3 5,6
3 4 0lbs
Comp Bench Press 2 3 5,6
4 4 0lbs
OHP 3 5 6
Bulgarian Split Squat 3 7 6
Abs of Choice 3

July 08
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Deadlift 1 2 6
3 3 0lbs
DB RDL or Hip Thrust 3 9 6
Horizontal Row of Choice 4 10 6
Vertical Row of Choice 4 10 7
Curl of Choice 3 15 8

July 10
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Squat 1 5 6
3 6 0lbs
T-shirt Pause Bench Press 2 5 5,6
4 5 0lbs
DB Bench Press 3 7 6
Goblet KB Front Squat (dumbbell ok but kb pref 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

July 11
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Deadlift 5 2 0lbs
Horizontal Row of Choice 3 13 7
Vertical Row of Choice 3 13 7
Leg Curl Myo Reps 1 15-20 3 clusters

July 12
EXERCISE SETS REPS LOAD/RPE TOP SET
10 minute stationary bike warm up (burn quads)
Comp Squat 5 2 0lbs
Comp Bench Press 4 7 0lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 2
July 14
RATING EXERCISE SETS REPS LOAD/RPE
Comp Squat 2 3 6,7
3 4 0lbs
Comp Bench Press 2 3 6,7
4 4 0lbs
OHP 3 5 6
Bulgarian Split Squat 3 7 6
Abs of Choice 3

July 15
RATING EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 1 2 7
3 3 0lbs
DB RDL or Hip Thrust 3 9 6
Horizontal Row of Choice 4 10 6
Vertical Row of Choice 4 10 7
Curl of Choice 3 15 8

July 17
RATING EXERCISE SETS REPS LOAD/RPE
Comp Squat 1 5 7
3 6 0lbs
T-shirt Pause Bench Press 2 5 6,7
4 5 0lbs
DB Bench Press 3 7 6
Goblet KB Front Squat (dumbbell ok but kb p 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

July 18
RATING EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 5 2 0lbs
Horizontal Row of Choice 3 13 7
Vertical Row of Choice 3 13 7
Leg Curl Myo Reps 1 15-20 3 clusters

July 19
RATING EXERCISE SETS REPS LOAD/RPE
10 minute stationary bike warm up (burn quads)
Comp Squat 5 2 0lbs
Comp Bench Press 4 7 0lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 3
July 21
TOP SET RATING EXERCISE SETS REPS
Comp Squat 2 3
3 4
Comp Bench Press 2 3
4 4
OHP 3 5
Bulgarian Split Squat 3 7
Abs of Choice 3

July 22
TOP SET RATING EXERCISE SETS REPS
Comp Deadlift 1 2
3 3
DB RDL or Hip Thrust 3 9
Horizontal Row of Choice 4 10
Vertical Row of Choice 4 10
Curl of Choice 3 15

July 24
TOP SET RATING EXERCISE SETS REPS
Comp Squat 1 5
3 6
T-shirt Pause Bench Press 2 5
4 5
DB Bench Press 3 7
Goblet KB Front Squat (dumbbell ok but kb p 3 12
Lateral Raise S.S. Tri Pushdown 3 15

July 25
TOP SET RATING EXERCISE SETS REPS
Comp Deadlift 5 2
Horizontal Row of Choice 3 13
Vertical Row of Choice 3 13
Leg Curl Myo Reps 1 15-20

July 26
TOP SET RATING EXERCISE SETS REPS
10 minute stationary bike warm up (burn quads)
Comp Squat 5 2
Comp Bench Press 4 7
Lateral Raise Myo Reps 1 15-20
Rear Delt Exercise of Choice Myo Reps 1 15-20
Bi Exercise of Choice Myo Reps 1 15-20
Tri Exercise of Choice Myo Reps 1 15-20
K3 WEEK 4
1 July 28
LOAD/RPE TOP SET RATING EXERCISE SETS
7,8 Comp Squat 2
0lbs 3
7,8 Comp Bench Press 2
0lbs 4
7 OHP 3
7 Bulgarian Split Squat 3
Abs of Choice 3

2 July 29
LOAD/RPE TOP SET RATING EXERCISE SETS
6 Comp Deadlift 1
0lbs 3
7 DB RDL or Hip Thrust 3
6 Horizontal Row of Choice 4
7 Vertical Row of Choice 4
8 Curl of Choice 3

4 July 31
LOAD/RPE TOP SET RATING EXERCISE SETS
8 Comp Squat 1
0lbs 3
7,8 T-shirt Pause Bench Press 2
0lbs 4
7 DB Bench Press 3
6 Goblet KB Front Squat (dumbbell ok but kb p 3
8 Lateral Raise S.S. Tri Pushdown 3

5 August 01
LOAD/RPE TOP SET RATING EXERCISE SETS
0lbs Comp Deadlift 5
7 Horizontal Row of Choice 3
7 Vertical Row of Choice 3
3 clusters Leg Curl Myo Reps 1

6 August 02
LOAD/RPE TOP SET RATING EXERCISE SETS
10 minute stationary bike warm up (burn quads)
0lbs Comp Squat 5
 0lbs Comp Bench Press 4
3 Clusters Lateral Raise Myo Reps 1
3 Clusters Rear Delt Exercise of Choice Myo Reps 1
3 Clusters Bi Exercise of Choice Myo Reps 1
3 Clusters Tri Exercise of Choice Myo Reps 1
WEEK 4
July 28
REPS LOAD/RPE TOP SET RATING
3 8,9
4 0lbs
3 8,9
4 0lbs
5 7
7 7

July 29
REPS LOAD/RPE TOP SET RATING
2 8
3 0lbs
9 7
10 6
10 7
15 8

July 31
REPS LOAD/RPE TOP SET RATING
5 9
6 0lbs
5 8,9
5 0lbs
7 7
12 6
15 8

August 01
REPS LOAD/RPE TOP SET RATING
2 0lbs
13 7
13 7
15-20 3 clusters

August 02
REPS LOAD/RPE TOP SET RATING

2 0lbs
 7 0lbs
15-20 3 Clusters
15-20 3 Clusters
15-20 3 Clusters
15-20 3 Clusters
 WEEK 1
August 04
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Squat 2 1 5,6
3 3 0lbs
Comp Bench Press 2 1 5,6
3 3 0lbs
OHP 3 4 6
Bulgarian Split Squat 3 6 6
Abs of Choice 3

August 05
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Deadlift 1 1 6
3 2 0lbs
DB RDL or Hip Thrust 3 8 6
Horizontal Row of Choice 4 8 6
Vertical Row of Choice 4 8 7
Curl of Choice 3 15 8

August 07
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Squat 1 3 6
3 5 0lbs
Comp Bench Press 2 4 5,6
4 4 0lbs
DB Bench Press 3 6 6
Goblet KB Front Squat (dumbbell ok but kb pref 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

August 08
EXERCISE SETS REPS LOAD/RPE TOP SET
Comp Deadlift 5 1 0lbs
Horizontal Row of Choice 3 11 7
Vertical Row of Choice 3 11 7
Leg Curl Myo Reps 1 15-20 3 clusters

August 09
EXERCISE SETS REPS LOAD/RPE TOP SET
10 minute stationary bike warm up (burn quads)
Comp Squat 5 1 0lbs
Comp Bench Press 4 6 0lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 2
August 11
RATING EXERCISE SETS REPS LOAD/RPE
Comp Squat 2 1 6,7
3 3 0lbs
Comp Bench Press 2 1 6,7
3 3 0lbs
OHP 3 4 6
Bulgarian Split Squat 3 6 6
Abs of Choice 3

August 12
RATING EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 1 1 7
3 2 0lbs
DB RDL or Hip Thrust 3 8 6
Horizontal Row of Choice 4 8 6
Vertical Row of Choice 4 8 7
Curl of Choice 3 15 8

August 14
RATING EXERCISE SETS REPS LOAD/RPE
Comp Squat 1 3 7
3 5 0lbs
Comp Bench Press 2 4 6,7
4 4 0lbs
DB Bench Press 3 6 6
Goblet KB Front Squat (dumbbell ok but kb p 3 12 6
Lateral Raise S.S. Tri Pushdown 3 15 8

August 15
RATING EXERCISE SETS REPS LOAD/RPE
Comp Deadlift 5 1 0lbs
Horizontal Row of Choice 3 11 7
Vertical Row of Choice 3 11 7
Leg Curl Myo Reps 1 15-20 3 clusters

August 16
RATING EXERCISE SETS REPS LOAD/RPE
10 minute stationary bike warm up (burn quads)
Comp Squat 5 1 0lbs
Comp Bench Press 4 6 0lbs
Lateral Raise Myo Reps 1 15-20 3 Clusters
Rear Delt Exercise of Choice Myo Reps 1 15-20 3 Clusters
Bi Exercise of Choice Myo Reps 1 15-20 3 Clusters
Tri Exercise of Choice Myo Reps 1 15-20 3 Clusters
 WEEK 3
August 18
TOP SET RATING EXERCISE SETS REPS
Comp Squat 2 1
3 3
Comp Bench Press 2 1
3 3
OHP 3 4
Bulgarian Split Squat 3 6
Abs of Choice 3

August 19
TOP SET RATING EXERCISE SETS REPS
Comp Deadlift 1 1
3 2
DB RDL or Hip Thrust 3 8
Horizontal Row of Choice 4 8
Vertical Row of Choice 4 8
Curl of Choice 3 15

August 21
TOP SET RATING EXERCISE SETS REPS
Comp Squat 1 3
3 5
Comp Bench Press 2 4
4 4
DB Bench Press 3 6
Goblet KB Front Squat (dumbbell ok but kb p 3 12
Lateral Raise S.S. Tri Pushdown 3 15

August 22
TOP SET RATING EXERCISE SETS REPS
Comp Deadlift 5 1
Horizontal Row of Choice 3 11
Vertical Row of Choice 3 11
Leg Curl Myo Reps 1 15-20

August 23
TOP SET RATING EXERCISE SETS REPS
10 minute stationary bike warm up (burn quads)
Comp Squat 5 1
Comp Bench Press 4 6
Lateral Raise Myo Reps 1 15-20
Rear Delt Exercise of Choice Myo Reps 1 15-20
Bi Exercise of Choice Myo Reps 1 15-20
Tri Exercise of Choice Myo Reps 1 15-20
K3 WEEK 4
18 August 25
LOAD/RPE TOP SET RATING EXERCISE SETS
7,8 Comp Squat 2
0lbs 3
7,8 Comp Bench Press 2
0lbs 3
7 OHP 3
7 Bulgarian Split Squat 3
Abs of Choice 3

19 August 26
LOAD/RPE TOP SET RATING EXERCISE SETS
6 Comp Deadlift 1
0lbs 3
7 DB RDL or Hip Thrust 3
6 Horizontal Row of Choice 4
7 Vertical Row of Choice 4
8 Curl of Choice 3

21 August 28
LOAD/RPE TOP SET RATING EXERCISE SETS
8 Comp Squat 1
0lbs 3
7,8 Comp Bench Press 2
0lbs 4
7 DB Bench Press 3
6 Goblet KB Front Squat (dumbbell ok but kb p 3
8 Lateral Raise S.S. Tri Pushdown 3

22 August 29
LOAD/RPE TOP SET RATING EXERCISE SETS
0lbs
7 Horizontal Row of Choice 3
7 Vertical Row of Choice 3
3 clusters Leg Curl Myo Reps 1

23 August 30
LOAD/RPE TOP SET RATING EXERCISE SETS
10 minute stationary bike warm up (burn quads)
0lbs Comp Squat 3
 0lbs Comp Bench Press 3
3 Clusters Lateral Raise Myo Reps 1
3 Clusters Rear Delt Exercise of Choice Myo Reps 1
3 Clusters Bi Exercise of Choice Myo Reps 1
3 Clusters Tri Exercise of Choice Myo Reps 1
WEEK 4
August 25
REPS LOAD/RPE TOP SET RATING
1 8,9
3 0lbs
1 8,9
3 0lbs
4 7
6 7

August 26
REPS LOAD/RPE TOP SET RATING
1 9
2 0lbs
8 7
8 6
8 7
15 8

August 28
REPS LOAD/RPE TOP SET RATING
3 9
5 0lbs
4 8,9
4 0lbs
6 7
12 6
15 8

August 29
REPS LOAD/RPE TOP SET RATING

11 7
11 7
15-20 3 clusters

August 30
REPS LOAD/RPE TOP SET RATING

1 0lbs
 6 0lbs
15-20 3 Clusters
15-20 3 Clusters
15-20 3 Clusters
15-20 3 Clusters
 PRI
INSTRUCTIONS

This is a section I utilize with my clients that I specify TO THEIR

NEEDS. I do not know what mobility and stability work you guys
need however I chose some general movements that won't hurt.
 PRIME
MOBILITY
EXERCISE SETS REPS
Hip Flexion/Rotation 1 or 2 30-45 seconds
Banded Internal Rotation Stretch 1 or 2 30-45 seconds
Thoracic Extension Realease on Rol 1 or 2 30-45 seconds
Shoulder Dislocations 1 or 2 10
Glute Release w. Lacrosse Ball 1 or 2 30-45 seconds

STABILITY
EXERCISE SETS REPS

ACTIVATION
EXERCISE SETS REPS
Glute Activation Side Plank Clamshe 1 or 2 10
Bird Dog 1 or 2 10
Floor Slides 1 or 2 10
 MOBILITY
LINK
Err:514
Err:514
Err:514
Err:514
Err:514

STABILITY
LINK

ACTIVATION
LINK
Err:514
Err:514
Err:514
 REPORTING INSTRUCTIONS
Every morning upon waking and after using the restroom, weigh Fluid
yourself naked. Using a nutrition tracking app of your choice,
record your daily weight and macronutrient intake. Once a week, Macronutrient T
fill in this sheet with your daily morning weigh-ins and Electrolytes: Sodium/Pota
macronutrient intakes. Record your daily stress levels and hours of
sleep in the spaces provided in the table. If you did cardio, include Fiber
the calories burned in the space provided. Weekly averages will be Pre-Workou
calculated automatically (DO NOT CHANGE THE BLACK ROW).
Measure your thigh, waist and arm circumferences once a week Post-Workou
and record the data in the spaces provided. When you're finished
filling out this spreadsheet, please attach it to an email with a
weekly report detailing any questions, thoughts or concerns you
may have. PLEASE TITLE THE EMAIL WITH YOUR NAME, FOLLOWED
BY THE WEEK NUMBER (for example: Brendan Tietz, week 3). RECOM
Fish Oil (Ethyl
Creatine Monoh
Vitam
Beta A
Pre-Wo

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 09
June 10
June 11
June 12
June 13
June 14
June 15
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 16
June 17
June 18
June 19
June 20
June 21
 June 22
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 23
June 24
June 25
June 26
June 27
June 28
June 29
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

DATE WEIGHT PROTEIN CARBS FATS CALORIES

June 30
July 01
July 02
July 03
July 04
July 05
July 06
AVERAGE #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
 PRIME
NUTRITIONAL RECOMMENDATIONS
Fluid Intake 128 oz.
Macronutrient Timing Protein every four hours; fats and carbs as desired
Electrolytes: Sodium/Potassium 500-1000mg pre workout sodium/potassium. Don't Exceed 6000 of any da
Fiber Intake 30-50g
Pre-Workout Meal 15-30% carbs with protein, but flexible
Post-Workout Meal 15-30% carbs with protein, but flexible

RECOMMENDED SUPPLEMENTS (IN ORDER OF IMPORTANCE)

Fish Oil (Ethyl Ester) 3-6g daily; must be included in daily fat intake
Creatine Monohydrate 5g on training days or have in pre workout
Vitamin D3 2000-4000 IU daily with food
Beta Alanine 5g any time prior to workout or have in pre workout
Pre-Workout IPF Affiliate: PR Breaker | Non tested: Super Bio Freak on Heavy days

WEEK 1
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS
2 7
THIGH

WAIST

ARM

#DIV/0! 2 7

WEEK 2
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS

THIGH

WAIST

ARM
 #DIV/0! #DIV/0! #DIV/0!

WEEK 3
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS

THIGH

WAIST

ARM

#DIV/0! #DIV/0! #DIV/0!

WEEK 4
CARDIO CALORIES STRESS SLEEP WEEKLY MEASUREMENTS

THIGH

WAIST

ARM

#DIV/0! #DIV/0! #DIV/0!

 MICRONUTRIENT REQUIREMENTS CARDIO
Two servings of veggies or fruit dailyDays of week Steady State HIIT
One serving of leafy greens daily. Day 1:
One serving of dairy daily Day2:
(exception for lactose intolerance) Day 3:
One serving of monounsaturated Day 4:
fats daily (avocado, nuts, fish, etc.) Day 5:
Day 6:
Day 7:

MACRONUTRIENT TARGETS
DAY PROTEIN CARBS FAT CALORIES
Upper Days 0
Lower/Hybrid Days 0
1 Day of Choice
0
0

WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP

WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP
WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP

WEEKLY MEASUREMENTS QUESTIONS, COMMENTS OR CONCERNS

MIDDLE OF QUAD

BELLY BUTTON

MIDDLE OF BICEP