SSTT X Jamal Browner 12 Week Vol. 3 QMQJVD

Welcome to your Jamal Browner x StrengthStudioT
see the detailed program breakdown video and co

can find all the exclusive videos by Jamal & his Coac
hab" sheet is where you'll see your personalized R
you'll see info on how you can add a 5th day to th
your body weight and no
Note: You need to open this program on Goo

We made sure to make this program as deta
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If you like the format and style of this program, yo

rengthStudioTT Training program! This document consists of six (6) sheets.
n video and contact us if you need to. The "Start" sheet is where you'll ente
mal & his Coach (Top Right). The "Your Program" sheet is where you will se
personalized RPE recommendation charts and further information on recom
5th day to this program. The "Tracker" sheet is where you can see an analy
weight and notes. PLEASE WATCH THE FULL PROGRAM BREAKDOWN VIDEO
gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

App for free and open this program with
WATCH THE FULL PROGRAM BREAKDOWN VIDE
Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
Email Us!
Our Instagram!
s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from this Prog
1-On-1 Coaching!
six (6) sheets. The "Welcome" sheet is the sheet you're on now and where
ere you'll enter your information before you start the program and also wh
ere you will see your 12 weeks of programming laid out. The "RPE, Warm-u
ation on recommendations for the program. The "Optional Day - 5" sheet i
an see an analysis of your work done on the program so far and also keep a
KDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED.
9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!
EAKDOWN VIDEO HERE:
eakdown!
ns that are not answered in this document, feel free to email or DM us belo
ervice. Once coaching spots are available you can get $40 off of your first 2
from this Program!
ching!
BENCH PRESS VARIANT DEADLIFT VARIANT (PHASE 1)
LARSEN PRESS DEFICIT DEADLIFT
CLOSE GRIP BENCH PRESS BLOCK PULL
SPOTO PRESS PAUSED DEADLIFT
BOARD PRESS STIFF LEGGED SUMO
ROMANIAN DEADLIFTS
DEADLIFT VARIANT (PHASE 2)

LOW BLOCK PULL
PAUSED DEADLIFT
t is the sheet you're on now and where you can
fore you start the program and also where you
ogramming laid out. The "RPE, Warm-ups & Pre-
program. The "Optional Day - 5" sheet is where
e on the program so far and also keep a track of
RE GETTING STARTED.
one you can download the Microsoft Excel

ument, feel free to email or DM us below!
lable you can get $40 off of your first 2 months!

SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
YOUR PROFILE
NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
CLICK THERE TO OPEN DEADLIFT VARIANT ???
THE DROP DOWN
MENU → BENCH PRESS VARIANT ???
SQUAT VARIANT ???
Having problems filling out the Table?
Watch This!
QUESTIONNAIRE - PART 1 - GENER

- THIS QUESTIONNAIRE HAS 4 PARTS. Please ra
NOTE: If you are unsure about the answer to one of these
1. How stressful is yo
1 - Stressful. (Mediocre sleep &
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
QUICK QUESTIONNAIRE GUIDE

1 - If you're a beginner you should lean more to
2 - If you're used to high volume or intensity bu
3 - Conventional pullers should lean toward a 1
QUESTIONNAIRE - PART 2 - SQUA
1. Rate your ability t

1 - I usually can't recover from
SELECT HERE →
1,2
2. Rate your techniq
1 - I don't have great techniqu
SELECT HERE →
1,2
3. How well do you r

1 - I don't recover very well fro
SELECT HERE →
1,2
QUESTIONNAIRE - PART 3 - BENCH P

SELECT HERE →
1,2

SELECT HERE →
1,2

SELECT HERE →
1,2
QUESTIONNAIRE - PART 4 - DEADL

SELECT HERE →
1,2

SELECT HERE →
1,2

SELECT HERE →
1,2
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
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← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
DON'T INCLUDE YOUR UNIT OF

MEASUREMENT 100KGS OR
100LBS SHOULD JUST BE "100".
1 - GENERAL
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.
ressful is your life outside of the gym?

Mediocre sleep & Long Work/School hours) | 2 - Average. (Decent Sleep & Regular Work/Sch
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
r intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
T 2 - SQUAT
our ability to handle/recover from volume for the Squat:

an't recover from too much volume on this lift. | 2 - I can handle an average amount of volum
2
1,2 OR 3.
our technique on the Squat:
e great technique. (Not very efficient) | 2 - I have average to good technique on this lift. | 3 -
2
1,2 OR 3.
ell do you recover from higher intensities (higher percentages

over very well from higher intensities. | 2 - I would say my recovery is average. | 3 - I recover
2
1,2 OR 3.
- BENCH PRESS
our ability to handle/recover from volume for the Bench Press

2
1,2 OR 3.
our technique on the Bench Press:

2
1,2 OR 3.

2
1,2 OR 3.
4 - DEADLIFT
our ability to handle/recover from volume for the Deadlift:
2
1,2 OR 3.
our technique on the Deadlift:

2
1,2 OR 3.

2
1,2 OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
Email Us!
Our Instagram!
WATCH THE T
SQUAT
WATCH THE EXCLUSIVE BREA
SQUAT
BENCH & WARM UP
DEADLIFT
your experience lifting, these selections will impact your program sig
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.
for the Squat:

e an average amount of volume on this lift. | 3 - I can usually handle a lot of volume on this li
ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)
(higher percentages of your one rep max) on the Squat?:

very is average. | 3 - I recover very well from higher intensities.
for the Bench Press:

(higher percentages of your one rep max) on the Bench Press?

for the Deadlift:
(higher percentages of your one rep max) on the Deadlift?:

you have to decide the weight based off an RPE and fill it into this document.
once the weight for the top set of that exercise is entered. It's a percentage drop.
ever go over the recommended RPE for the day.
oot any weight or RPE and dial back the weight by 5% if the RPE is to
be what you have used for your 1 rep maxes.
BENCH PRESS VARIANT

LARSEN PRESS
CLOSE GRIP BENCH PRESS
SPOTO PRESS
FLOOR PRESS
BOARD PRESS
TEMPO BENCH PRESS
CLOSE GRIP FEET UP BENCH PRESS
INCLINE BENCH PRESS
WATCH THE TUTORIALS HERE:
BENCH PRESS DEADLIFT
HE EXCLUSIVE BREAKDOWN & TIPS VIDEOS HERE:
ARM UP
t your program significantly:

Sleep & Light Work/School hours)
ft) you should lean toward 2.
a lot of volume on this lift and recover well.

y efficient)
the Squat?:

y efficient)
the Bench Press?:

y efficient)
the Deadlift?:
is document.
ercentage drop.
5% if the RPE is too high!
DEADLIFT VARIANT SQUAT VARIANT

DEADLIFT HIGH BAR SQUAT
DEFICIT DEADLIFT PAUSED SQUAT
BLOCK PULL PIN SQUAT
2 POSITION PAUSED DEADLIFT SSB SQUAT
PAUSED DEADLIFT TEMPO SQUAT
STIFF LEGGED SUMO FRONT SQUAT
ROMANIAN DEADLIFTS PAUSED SQUAT
TEMPO DEADLIFT
S-RST S-TI
6 4
B-RST B-TI
6 4
D-RST D-TI
6 4
1
2
3
BE SURE TO TAG: @STRENGTHSTUDIOTT &
@JAMAL_B15 ON INSTAGRAM SO WE CAN SEE YOUR
TRAINING VIDEOS AND SHOW SOME LOVE!
DAY 1 SETS REPS

ALL THE ACESSORIES HAVE A DROP SQUAT 1 4
DOWN MENU WITH MULTIPLE
OPTIONS. YOU CAN CLICK ON THE SQUAT 3 4
ACCESSORY ITSELF AND OPEN THE
MENU TO SELECT. BENCH PRESS VARIANT 1 7
BENCH PRESS VARIANT 2 9
DROP DOWN → SEATED SHOULDER PRESS 3 12-15
DROP DOWN → SINGLE LEG EXTENSIONS 3 12-15
DROP DOWN → HAMSTRING CURLS 3 12-15
CABLE CRUNCHES 3 12-20
MCGILL BIG 3 3 15-20
- - -
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 2 5
BENCH PRESS 1 0
DEADLIFT VARIANT 1 1
DROP DOWN → FLAT DB PRESS 4 10-12
DROP DOWN → WIDE GRIP PULLDOWNS - DENSITY
DROP DOWN → SHOULDER Ys Ts Ws 3 8-10
DEADBUGS 3 15+
- - -
TOTAL DEADLIFT VOLUME - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 3 8
BENCH PRESS (VARIED GRIP) 1 6
DROP DOWN → SEAL ROWS 4 8-10
DROP DOWN → MACHINE CHEST PRESS 4 12-15
DROP DOWN → SKULL CRUSHERS 4 12-15
WEIGHTED PLANKS 3 30-60s
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 3 4
BENCH PRESS 1 1
BENCH PRESS 2 8
SQUAT 3 7
DROP DOWN → REVERSE HYPER-EXTENSIONS 4 10-12
DROP DOWN → DB LATERAL RAISES 4 12-15
SIDE PLANKS 3 20-40s
PALOFF PRESSES 3 8-10
- - -
DAY 1 SETS REPS

SQUAT 1 4
SQUAT 4 4
SEATED SHOULDER PRESS 3 12-15
SINGLE LEG EXTENSIONS 3 12-15
HAMSTRING CURLS 3 12-15
- - -
DAY 2 SETS REPS

BENCH PRESS 1 4
BENCH PRESS 3 5
BENCH PRESS 1 0
FLAT DB PRESS 4 10-12
WIDE GRIP PULLDOWNS - DENSITY
SHOULDER Ys Ts Ws 3 8-10
DEADBUGS 3 15+
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 4 8
SEAL ROWS 4 8-10
MACHINE CHEST PRESS 4 12-15
SKULL CRUSHERS 4 12-15
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 4 4
BENCH PRESS 1 1
BENCH PRESS 3 8
SQUAT 4 7
REVERSE HYPER-EXTENSIONS 4 10-12
DB LATERAL RAISES 4 12-15
- - -
DAY 1 SETS REPS
YOU CAN CHANGE SOME OR ALL SQUAT 1 3
OF YOUR ACCESSORIES FOR THE SQUAT 1 3
SECOND HALF OF THIS PROGRAM.
SQUAT 4 3
DROP DOWN → SEATED SHOULDER PRESS 3 8-10
DROP DOWN → FRONT FOOT ELEVATED SPLIT SQUATS 3 8-10
DROP DOWN → NORDIC CURLS 3 8-10
- - -
DAY 2 SETS REPS

BENCH PRESS 1 3
BENCH PRESS 1 3
BENCH PRESS 4 4
DROP DOWN → FLAT DB PRESS 3 10-12
DROP DOWN → NEUTRAL GRIP PULL-DOWNS - DENSITY
DROP DOWN → UPRIGHT ROWS 2 8-10
DEADBUGS 3 15+
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 4 6
DROP DOWN → SEAL ROWS 4 6-8
DROP DOWN → WEIGHTED PUSH-UPS 4 8-10
DROP DOWN → TRICEP PUSHDOWNS 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT 1 3
DEADLIFT 1 3
DEADLIFT 4 3
BENCH PRESS 1 1
BENCH PRESS 3 8
SQUAT 4 7
DROP DOWN → REVERSE HYPER-EXTENSIONS 4 10-12
DROP DOWN → LU RAISES 4 12-15
- - -
DAY 1 SETS REPS

SQUAT 1 2
SQUAT 1 2
SQUAT 4 2
SEATED SHOULDER PRESS 3 8-10
FRONT FOOT ELEVATED SPLIT SQUATS 3 8-10
NORDIC CURLS 3 8-10
- - -
DAY 2 SETS REPS

BENCH PRESS 1 2
BENCH PRESS 1 2
BENCH PRESS 4 3
FLAT DB PRESS 3 10-12
NEUTRAL GRIP PULL-DOWNS - DENSITY
UPRIGHT ROWS 2 8-10
DEADBUGS 3 15+
- - -
DAY 3 SETS REPS

SQUAT VARIANT 1 1
SQUAT VARIANT 4 5
SEAL ROWS 4 6-8
WEIGHTED PUSH-UPS 4 8-10
TRICEP PUSHDOWNS 4 10-12
- - -
DAY 4 SETS REPS

DEADLIFT 1 2
DEADLIFT 1 2
DEADLIFT 6 1
BENCH PRESS 1 1
BENCH PRESS 3 8
SQUAT 4 7
REVERSE HYPER-EXTENSIONS 4 10-12
LU RAISES 4 12-15
- - -
SINGLE LEG EXTENSIONS
BULGARIAN SPLIT SQUATS
FRONT FOOT ELEVATED SPLIT SQUATS
REVERSE HYPER EXTENSIONS

GLUTE BRIDGES
BACK EXTENSION
GHD
PEC DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
CORE / STABILITY OPTION

CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
GHD CRUNCHES
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED ROWS
GOOD MORNINGS CHIN-UPS CABLE ROWS
DB RDLS WIDE GRIP PULLDOWNS BARBELL ROWS
45 DEGREE BACK EXTENSION REVERSE GRIP PULL-DOWNS PRONE ROWS
REVERSE HYPER-EXTENSIONSPULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS
LEG EXTENSIONS HAMSTRING CURLS LU RAISES

LEG PRESS BANDED HAMSTRING CURLS UPRIGHT ROWS
HACK SQUAT NORDIC CURLS MACHINE LATERAL RAISES
BULGARIAN SPLIT SQUAT SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
FRONT FOOT ELEVATED SPLIT SQUAT SEATED SHOULDER PRESS
HEEL ELEVATED GOBLET SQUAT SHOULDER Ys Ts Ws
CABLE CRUNCHES TRICEP PUSHDOWNS

MCGILL BIG 3 SKULL CRUSHERS
DEADBUGS DB TRICEP KICK BACKS
WEIGHTED PLANKS TRICEP OVERHEAD EXTENSIONS
SIDE PLANKS
PALOFF PRESSES
WEEK 1 / INTRO
WEIGHT DAILY VOLUME RPE TEMPO
0 0 6 -
0 0 - -
0 0 6.5
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6 -
0 0 - -
#VALUE! #VALUE! 6 -
0 0 6 -
0 0 5,6 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -
- 0 - -

0 0 6 -
0 0 5,6 -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 6 -
0 0 - -
0 0 6 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- 0 - -
END OF WEEK BODY WEIGHT:

0.0
WEEK 4
0 0 7.5 -
0 0 - -
0 0 7.5
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 7.5 -
0 0 - -
#VALUE! #VALUE! 7 -
0 0 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- #VALUE! - -
- 0 - -

0 0 7 -
0 0 6,7,8 -
0 0 7.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 7.5 -
0 0 - -
0 0 7 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- 0 - -

0.0
WEEK 7
0 0 6 -
0 0 - -
0 0 - -
0 0 6
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 6 -
0 0 - -
0 0 - -
0 0 7 -
0 0 5,6,7 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 7 -
0 0 5,6,7 -
0 0 6 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 6 -
0 0 - -
0 0 - -
0 0 7 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- 0 - -

0.0
WEEK 10
0 0 8 -
0 0 - -
0 0 - -
0 0 7.5
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 0 - -
0 0 - -
0 0 7 -
0 0 6,7,8 -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- 0 - -
- 0 - -

0 0 7 -
0 0 6,7,8 -
0 0 6.5 -
0 0 - -
0 - 7-8 -
0 - 7-8 -
0 - 7-8 -
0 - - -
- - - -
- 0 - -
- 0 - -

0 0 8 -
0 0 - -
0 0 - -
0 0 7 -
#VALUE! #VALUE! - -
#VALUE! #VALUE! - -
0 - 7-8 -
0 - 7-8 -
- - - -
- - - -
- - - -
- #VALUE! - -
- #VALUE! - -
- 0 - -

0.0
INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
MACHINE CHEST PRESS
WEIGHTED PUSH-UPS
BARBELL GLUTE BRIDGES

HIP THRUSTERS
RAL RAISES
WEEKS 1 - 11 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - REST - D4 - REST - D1
NOTES
-
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET WEIGHT.
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
AS MANY REPS AS POSSIBLE UNTIL YOU HIT THE RPE.
-
SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET.
-
CLICK HERE FOR AN EXPLAINATION OF "DENSITY".
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 5, 6 AND THEN DROP 10% FOR THE LAST SET.
1 OR 2 FINGER SPACES IN OR OUT FROM COMP GRIP.
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
-
NOTES
-
-
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-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
SETS SHOULD BE RPE 6, 7, 8 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
-
-
-
NOTES
-
-
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-
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-
NOTES
-
-
-
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NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
-
-
-
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-
NOTES
-
-
-
-
-
-
-
-
-
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NOTES
-
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NOTES
-
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EACH SIDE.
-
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-
NOTES
-
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-
NOTES
-
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Deadlift Cumulative Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 2
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 4 0 0
SQUAT 4 4 0 0
BENCH PRESS VARIANT 1 7 0 0
SEATED SHOULDER PRESS 3 12-15 0 -
SINGLE LEG EXTENSIONS 3 12-15 0 -
HAMSTRING CURLS 3 12-15 0 -
CABLE CRUNCHES 3 12-20 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0

BENCH PRESS 1 4 0 0
BENCH PRESS 3 5 0 0
BENCH PRESS 1 0 #VALUE! #VALUE!
DEADLIFT VARIANT 1 1 0 0
FLAT DB PRESS 4 10-12 0 -
WIDE GRIP PULLDOWNS - DENSITY 0 -
SHOULDER Ys Ts Ws 3 8-10 0 -
DEADBUGS 3 15+ - -
- - - - -
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - 0

SQUAT VARIANT 1 1 0 0
BENCH PRESS (VARIED GRIP) 1 6 0 0
SEAL ROWS 4 8-10 0 -
MACHINE CHEST PRESS 4 12-15 0 -
SKULL CRUSHERS 4 12-15 0 -
WEIGHTED PLANKS 3 30-60s 0 -
- - - - -

DEADLIFT 1 3 0 0
DEADLIFT 4 4 0 0
BENCH PRESS 1 1 0 0
SQUAT 4 7 #VALUE! #VALUE!
REVERSE HYPER-EXTENSIONS 4 10-12 0 -
DB LATERAL RAISES 4 12-15 0 -
SIDE PLANKS 3 20-40s - -
PALOFF PRESSES 3 8-10 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!

0.0
WEEK 5
SQUAT 1 4 0 0
SQUAT 4 4 0 0
MCGILL BIG 3 3 15-20 - -
- - - - -

BENCH PRESS 1 4 0 0
BENCH PRESS 3 5 0 0
DEADBUGS 3 15+ - -
- - - - -

- - - - -

DEADLIFT 1 3 0 0
DEADLIFT 4 4 0 0
BENCH PRESS 1 1 0 0
- - - - -

0.0
WEEK 8
SQUAT 1 3 0 0
SQUAT 1 3 0 0
SQUAT 4 3 0 0
FRONT FOOT ELEVATED SPLIT SQUATS 3 8-10 0 -
NORDIC CURLS 3 8-10 0 -
MCGILL BIG 3 3 15-20 - -
- - - - -

BENCH PRESS 1 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 4 4 0 0
NEUTRAL GRIP PULL-DOWNS - DENSITY 0 -
UPRIGHT ROWS 2 8-10 0 -
DEADBUGS 3 15+ - -
- - - - -

SEAL ROWS 4 6-8 0 -
WEIGHTED PUSH-UPS 4 8-10 0 -
TRICEP PUSHDOWNS 4 10-12 0 -
- - - - -

DEADLIFT 1 3 0 0
DEADLIFT 1 3 0 0
DEADLIFT 4 3 0 0
BENCH PRESS 1 1 0 0
LU RAISES 4 12-15 0 -
- - - - -

0.0
WEEK 11
SQUAT 1 1 0 0
SQUAT 1 1 0 0
SQUAT 4 2 0 0
MCGILL BIG 3 3 15-20 - -
- - - - -

BENCH PRESS 1 1 0 0
BENCH PRESS 1 1 0 0
BENCH PRESS 4 2 0 0
DEADBUGS 3 15+ - -
- - - - -

SEAL ROWS 4 6-8 0 -
- - - - -

DEADLIFT 1 1 0 0
DEADLIFT 1 1 0 0
DEADLIFT 6 1 0 0
BENCH PRESS 1 1 0 0
LU RAISES 4 12-15 0 -
- - - - -

0.0

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Cumulative Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Cumulative Volume
0
0
0
0
0
0
0
0
0
0
0
#VALUE!
EK 2
RPE TEMPO
6 -
- -
6.5
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
6 -
6 -
5,6,7 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
5,6,7 -
6 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
6 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 5
RPE TEMPO
8.5 -
- -
8
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
8 -
7 -
6.5,7.5,8.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5,7.5,8.5 -
8 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8.5 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
EK 8
RPE TEMPO
6.5 -
- -
- -
6.5
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6.5 -
- -
- -
7 -
5.5,6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
5.5,6.5,7.5 -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6.5 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
K 11
RPE TEMPO
8-9 -
- -
- -
7-8
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8-9 -
- -
- -
7 -
6.5,7.5,8.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5,7.5,8.5 -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8-9 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
BODY WEIGHT:
0
NOTES
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NOTES
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EACH SIDE.
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NOTES
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-
NOTES
-
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-
-
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-
-
NOTES
-
SETS SHOULD BE RPE 6.5, 7.5, 8.5 AND THEN DROP 10% FOR THE LAST SET.
-
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-
EACH SIDE.
-
-
-
NOTES
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NOTES
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NOTES
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NOTES
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EACH SIDE.
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NOTES
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NOTES
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NOTES
-
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NOTES
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EACH SIDE.
-
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NOTES
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NOTES
-
-
-
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-
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DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
ENTER YOUR OPENING

ATTEMPTS FOR THE TEST DAY
→
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
9
10
11
12
Weekly Bench Volume

Week
1
2
3
4
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8
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11
12
Weekly Deadlift Volume

Week
1
2
3
4
5
6
7
8
9
10
11
12
WEEK 3
SQUAT 1 4 0 0
SQUAT 4 4 0 0
MCGILL BIG 3 3 15-20 - -
- - - - -

BENCH PRESS 1 4 0 0
BENCH PRESS 3 5 0 0
DEADBUGS 3 15+ - -
- - - - -

- - - - -

DEADLIFT 1 3 0 0
DEADLIFT 4 4 0 0
BENCH PRESS 1 1 0 0
- - - - -

0.0
WEEK 6 / DELOAD
SQUAT 1 4 0 0
SQUAT 3 4 0 0
MCGILL BIG 3 3 15-20 - -
- - - - -

BENCH PRESS 1 4 0 0
BENCH PRESS 2 5 0 0
DEADBUGS 3 15+ - -
- - - - -

- - - - -

DEADLIFT 1 3 0 0
DEADLIFT 4 4 0 0
BENCH PRESS 1 1 0 0
- - - - -

0.0
WEEK 9
SQUAT 1 2 0 0
SQUAT 1 2 0 0
SQUAT 4 2 0 0
MCGILL BIG 3 3 15-20 - -
- - - - -

BENCH PRESS 1 2 0 0
BENCH PRESS 1 2 0 0
BENCH PRESS 4 3 0 0
DEADBUGS 3 15+ - -
- - - - -

SEAL ROWS 4 6-8 0 -
- - - - -

DEADLIFT 1 2 0 0
DEADLIFT 1 2 0 0
DEADLIFT 6 1 0 0
BENCH PRESS 1 1 0 0
LU RAISES 4 12-15 0 -
- - - - -

0.0
OPENING ATTEMPTS FOR TEST DAY
SQUAT ???
BENCH PRESS ???
DEADLIFT ??? WEEK 12 / TEST
DEADLIFT 1 1 #VALUE! #VALUE!
DEADLIFT 6 1 #VALUE! #VALUE!
NEUTRAL GRIP PULL-DOWNS 2 6-8 0 -
- - - - -
TOTAL DEADLIFT VOLUME - - - #VALUE!
- - - - -
REST FOR 2 OR 3 DAYS BETW

SQUAT 1 1 0 0
BENCH PRESS 1 1 0 0
DEADLIFT 1 1 0 0
- - - - -

0.0
Weekly Squat Volume
Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
Weekly Bench Volume

Volume
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE!

Volume
0
0
0
0
0
0
0
0
0
0
0
#VALUE!
K3
RPE TEMPO
6.5 -
- -
7
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6.5 -
- -
7 -
7 -
5.5,6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
5.5,6.5,7.5 -
7 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
DELOAD
RPE TEMPO
6 -
- -
6
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
5 -
7 -
6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
6.5,7.5 -
6 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
6 -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
K9
RPE TEMPO
7 -
- -
- -
7
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
5.5,6.5,7.5 -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
5.5,6.5,7.5 -
6.5 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
- -
ODY WEIGHT:
/ TEST
RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -
- -
RPE TEMPO
- -
- -
- -
- -
6 -
- -
- -
- -
DAYS BETWEEN DAY 2 AND DAY 3.

RPE TEMPO
9-10 -
9-10 -
9-10 -
- -
ODY WEIGHT:
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
EACH SIDE.
-
-
-
NOTES
-
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-
NOTES
-
-
-
-
-
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
NOTES
-
SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
EACH SIDE.
-
-
-
NOTES
-
SETS SHOULD BE RPE 6.5, 7.5 AND THEN DROP 10% FOR THE LAST SET.
-
-
-
-
-
-
NOTES
-
-
-
-
-
-
-
-
-
-
-
-
NOTES
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EACH SIDE.
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NOTES
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WEEK 12 RECOMMENDED TRAINING SPLIT
D1 - REST - D2 - REST - REST - D3

ADDITIONAL NOTES
-
-
-
-
-
-
-
-
-
ADDITIONAL NOTES
-
-
-
-
-
-
-
-
N DAY 2 AND DAY 3.

ADDITIONAL NOTES
1RM TEST.
1RM TEST.
1RM TEST.
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
YOUR RPE GUIDE
If you need a more concrete guide as to how RPE tra

reps at the top and the RPE to the left and get a goo
listed here up or down to suit the conditions of the d
SQUAT ???
RPE / REPS 1 2
10 ??? #VALUE!
9.5 #VALUE! #VALUE!
9 #VALUE! #VALUE!
8.5 #VALUE! #VALUE!
8 #VALUE! #VALUE!
7.5 #VALUE! #VALUE!
7 #VALUE! #VALUE!
6.5 #VALUE! #VALUE!
6 #VALUE! #VALUE!
5.5 #VALUE! #VALUE!
5 #VALUE! #VALUE!
4 #VALUE! #VALUE!
BENCH PRESS ???
RPE / REPS 1 2
10 ??? #VALUE!
9.5 #VALUE! #VALUE!
9 #VALUE! #VALUE!
8.5 #VALUE! #VALUE!
8 #VALUE! #VALUE!
7.5 #VALUE! #VALUE!
7 #VALUE! #VALUE!
6.5 #VALUE! #VALUE!
6 #VALUE! #VALUE!
5.5 #VALUE! #VALUE!
5 #VALUE! #VALUE!
4 #VALUE! #VALUE!
DEADLIFT ???
RPE / REPS 1 2
10 ??? #VALUE!
9.5 #VALUE! #VALUE!
9 #VALUE! #VALUE!
8.5 #VALUE! #VALUE!
8 #VALUE! #VALUE!
7.5 #VALUE! #VALUE!
7 #VALUE! #VALUE!
6.5 #VALUE! #VALUE!
6 #VALUE! #VALUE!
5.5 #VALUE! #VALUE!
5 #VALUE! #VALUE!
4 #VALUE! #VALUE!
VARIANT / OTHER 0
RPE / REPS 1 2
10 0 0
9.5 0 0
9 0 0
8.5 0 0
8 0 0
7.5 0 0
7 0 0
6.5 0 0
6 0 0
5.5 0 0
5 0 0
4 0 0
UNDERSTANDING RPE
RPE is an acronym which stands for Rate of Percieve

part RPE is subjective as it can vary from person to p
amount of effort put into the lift. The RPE scale tech
above 10 is a failed lift/set.
Many times, when just getting into RPE or explainin

an RPE of 8, this would be most easily understood b
to have a set of 5 @ an RPE of 9, we would say that
simple way of quickly getting into RPE.
As you use RPE more frequently and learn about it a

see that the RPE of a top set, working set or warm-u
RPE of 7 and when we actual execute this top set, th
to drop the back down weight by 5 to 10% to ensure
WARM-UP RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Reverse snow angles.

2. T Spine rotations.
3. Banded side shuffle.
4. High Knees 15M.
5. Inch Worms 15M.
6. Cat & Camels.
7. Couch Stretch 60s.
8. World's greatest stretch 10 Each Side.
9. Hip Airplane 10 Each Side.
10. Cossak Squats 10 Each Side.
11. Single leg Glute Bridges.
12. Shoulder Ys Ts Ws.
13. Single Leg Split Squats 10 Each Side.
14. Bird Dogs.
15. Deadbugs.
16. Front Foot Elevated Jefferson Split Squat.
ANKLE MOBILITY DRILLS

1. Dorsiflexion Pails & Rails 2X60s.
2. Banded Dorsiflesion Mobilization 2x60s.
3. Lateral Tibial Glide 1x60s.
Note: This is only a warm-up recommendation, If you have a routi

warm-up or mix and match to suit your personal warm-ups need
REHAB/PRE-HAB RECOMMENDATION
(All listed exercises can be found with a quick youtube/google se
1. Banded internal & external shoulder rotations 3x10.

2. Banded Lat stretch 3x60s.
3. Prone Swimmers 3x60s.
4. Ys Ts Ws 3x8.
5. McGill BIG 3.
6. Supine 90/90 breahting with hip lift 3X15 breaths.
7. Pigeon pose 2X60s.
8. Hip airplane 3x10 Each side.
9. Downward facing dog 3x60s.
Note: All these exercises may not be necessary for everyone, bas
rest days.
MYO REPS EXPLAINED
Perform a activation set of 15 to 25 reps at rpe 8. Then perform 3
DENSITY PROTOCOL EXPLAINED
Perform a set with a weight you can do for 12 to 15 reps and be 1

rest period solely up to you! Try to overload 5 to 10lbs weekly on
rest period solely up to you! Try to overload 5 to 10lbs weekly on
to how RPE translates to percentages of your 1RM, you can take a look at
ft and get a good estimate as to what your weight for the day could be. The
nditions of the day.
3 4 5 6 7
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
3 4 5 6 7
3 4 5 6 7
If you have another lift of variant of a main lift tha

percenatges based on RPE for, Use this chart!
← ENTER ANY MAX
3 4 5 6 7
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Rate of Percieved Exertions and is a method used to communicate the inten
om person to person but an example of an objective aspect of RPE is the b
RPE scale technically ranges from 1-10 but in practice only 6 to 10 are used
RPE or explaining it to someone, the simpliest way to do so is by comparing

y understood by saying that the athlete should pick a weight that that wou
would say that the athlete should pick a weight that would leave them 1 re
E.
learn about it as it relates to you in particular, you will see that it is much m
g set or warm-up should impact our weight selection for the sets to come. F
e this top set, the RPE was closer to a 9; In this case althought the recomme
o 10% to ensure that our effort on the day isn't above what it should be and
youtube/google search.) WATCH THE MOBILITY VIDEOS HE

BONUS MOBILITY
, If you have a routine that works for then you should feel free to continue it. You can also ad
nal warm-ups needs.
youtube/google search.)
ns 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week after training se
8. Then perform 3 to 5 reps every 5 to 15s until you can't get a set of 3 reps.
to 15 reps and be 1 rep shy of failure. Then repeat this load for 5 mins with the number of set
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
to 10lbs weekly on the initial set of 12 to 15 reps (If possible).
an take a look at the personalized charts below. Using this chart you can ta
day could be. Then based on the warm-ups and how you feel, you can adju
8 9 10
#VALUE! #VALUE! #VALUE!
8 9 10
8 9 10
nt of a main lift that you want to calculate

Use this chart!
8 9 10
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
municate the intensity or recommended intensity of a particular lift or set. F
ct of RPE is the bar speed during the lift, which can fairly reliably be used t
y 6 to 10 are used. Anything below 6 is classified as too effortless to rank a
o is by comparing it to RIR (Reps In Reserve). For example if we were to hav

ght that that would be 2 reps away from failure with after completing 5 rep
d leave them 1 rep away from failure after completing 5 reps. This is one of
e that it is much more nuanced that just simply "I could do 2 more reps" &
he sets to come. For example, if we had a recommended top set of 5 @ a re
ght the recommended back downs are at a particular % or % drop, it would
at it should be and that we continue to manage fatigue smartly.
ILITY VIDEOS HERE:

MOBILITY
ue it. You can also add to this
week after training sessions or on
reps.
DEADLIFT VARIANT
DEFICIT DEADLI
BLOCK PULL
PAUSED DEADLI
ith the number of sets, reps and

harts below. Using this chart you can take a look at the
rm-ups and how you feel, you can adjust the weight
ded intensity of a particular lift or set. For the most
e lift, which can fairly reliably be used to judge the
6 is classified as too effortless to rank and anything
Reserve). For example if we were to have a set of 5 @

from failure with after completing 5 reps & If we were
e after completing 5 reps. This is one of the most
t just simply "I could do 2 more reps" & you will also
had a recommended top set of 5 @ a recommended
are at a particular % or % drop, it would be smart for us
to manage fatigue smartly.
WARM-UP GUIDE / HOW TO
1. Increase your heart rate and increase your core tempreature. You can utilize the st
a movement in place for 3-5 mins at a moderate or low intensity.
2. Choose 3-4 of the listed movements to the left of this (based on what your first ma
3. Perform your main movement with the barbell first, doing 10-15 reps for 1-2 sets. F
breathing, bracing, rigidity and tension throughout the movements.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT
can utilize the stationary bike, tread mill, rower or do
what your first main movement of the training day is).
eps for 1-2 sets. Feel out the movement, positioning,

OPTIONAL DAY 5 - GPP DAY
For this program, if you would like to train 5 days w
1 - Add in the 5th training day on the rest day that is

2 - Your 5th day should be made up of 1 conditionin
3 - Choose the movements you do from this list:
a - Conditioning: Tread
b - Single arm shoulder
c - Shoulder trio.
d - Incline Ys Ts Ws.
e - Pull-ups.
f - Tricep overhead ext
g - Incline DB flys.
h - Hack Squat.
i - Seated calve raise.
j - DB Curls with a twis
k - DB Shrugs.
l - Farmers Carry.
*This list
4 - Your conditioning movement should be anywher

5 - Your accessories should be 3 sets & 8-12 reps eac
6 - If you do feel like the program is becoming too ta
Build your own Day 5 Below, onc

DAY 5
CARDIO OPTION
CLICK THERE ON EACH EXERCISE OPTION
"OPTION" TO OPEN
THE DROP DOWN EXERCISE OPTION
MENU AND CHOOSE
YOUR EXERCISES → EXERCISE OPTION
EXERCISE OPTION
EXERCISE OPTION
SINGLE ARM DB SHOULDER PRESS
SHOULDER TRIO
INCLINE Ys Ts Ws
PULL-UPS
TRICEP OVERHEAD EXTENSIONS
INCLINE DB FLYS
HACK SQUAT
SEATED CALVE RAISE
DB CURLS
DB SHRUGS
FARMERS CARRY
CARDIO OPTION
TREADMILL
ROWER
STAIRMASTER
AIR BIKE
SLED PUSHES
SLED PULLS
FARMERS CARRY
SPRINTS
JUMP ROPE
BURPEES
BOX JUMPS
ke to train 5 days weekly, you can add in an additional training session by f
the rest day that is typically carded between training weeks. (i.e. after day
up of 1 conditioning movement followed by 4-5 accessory movements.
o from this list:
Conditioning: Treadmill, bike, walk, jog.
Single arm shoulder press.
houlder trio.
ncline Ys Ts Ws.
Pull-ups.
ricep overhead extension.
ncline DB flys.
Hack Squat.
eated calve raise.
B Curls with a twist.
DB Shrugs.
armers Carry.
*This list is included because most other exercises can impact pe
should be anywhere from 15-25mins.

ets & 8-12 reps each. RPE should range from 6-8.
is becoming too taxing or your recovery is impacted negatively, then you s
*Example of how you can structure your
n Day 5 Below, once you select your options you can fill in the reps and set
SETS REPS WEIGHT DAILY VOLUME
1 0 - -
0 0 0 -
0 0 0 -
0 0 0 -
0 0 0 -
nal training session by following the points below:
ng weeks. (i.e. after day 4 & before day 1).

cessory movements.
exercises can impact performance on your main days.*
ed negatively, then you should cut out the 5th day for the 2nd phase of the
w you can structure your day 5.*
an fill in the reps and sets you would like to do and refer to this on your Da
RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
DEADLIFT VARIANT
DEFICIT DEADL
BLOCK PULL
PAUSED DEADL
wing the points below:
& before day 1).

rmance on your main days.*
uld cut out the 5th day for the 2nd phase of the program.
y 5.*
ou would like to do and refer to this on your Day 5's:

NOTES
-
-
-
-
-
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3
TRACKER & ANALYSIS
Welcome to the program tracker sheet. In the table
week in the "Your Program" tab so you can enter yo
column to record your thoughts. Everything else wil
visually!
WEEKLY LOG
TRAINING WEEK END OF WEEK BODY W
Start ???
1 (INTRO WEEK) 0.0
2 0.0
3 0.0
4 0.0
5 0.0
6 (DELOAD) 0.0
7 0.0
8 0.0
9 0.0
10 0.0
11 0.0
12 (TEST WEEK) 0.0
GRAPHS
1.0
0.9
1.0
0.9
0.8
0.7
0.6
BODY WEIGHT
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0

0.0
Start 1 (INTRO WEEK) 2 3
1
1
VOLUME
0 0 0
0
1 2 3
1
VOLUMe
0 0 0
0
0 0 0
0
1 2 3
t. In the table below you can keep track of your performance throughout t
u can enter your body weight there. You can keep track of the weeks in wh
ything else will be auto generated as you fill out the program itself with yo
NUMBER OF HARD SETS

F WEEK BODY WEIGHT SQUAT BENCH PRESS DEADLIFT
??? - - -
0.0 11 13 8
0.0 14 17 10
0.0 14 17 10
0.0 14 17 10
0.0 14 17 10
0.0 11 14 9
0.0 15 18 11
0.0 15 18 11
0.0 15 18 13
0.0 15 18 13
0.0 15 18 13
0.0 10 9 8
END OF WEEK BODY WEIGHT

END OF WEEK BODY WEIGHT
0.0 0.0 0.0 0.0 0.0 0.0

3 4 5 6 (DELOAD) 7 8
WEEK
Weekly Volume For Each Main Lift

Weekly Volume For Each Main Lift
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
Weekly Cumulati ve Volume For Each Main
0 0 0 0 0 0
0 0 0 0 0 0
3 4 5 6 7 8
WEEK
ance throughout the program. The end of week body weight column brings
of the weeks in which you did the optional 5th day or not in the 5th Day co
ram itself with your weekly numbers. There are also some graphs at the bo
TOTAL TRAINING VOLUME

SQUAT BENCH PRESS DEADLIFT
- - -
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
#VALUE! #VALUE! 0
T
T
0.0 0.0 0.0 0.0 0.0 0.0

7 8 9 10 11 12 (TEST WEEK)
or Each Main Lift

or Each Main Lift
0 0 0 0 0 0
7 8 9 10 11 12
lume For Each Main Lift
0 0 0 0 0
0 0 0 0 0
8 9 10 11 12
d of week body weight column brings data across from the bottom of each
onal 5th day or not in the 5th Day column and you can write some notes in
There are also some graphs at the bottom which show your progression/ re
5TH DAY (Y/N) AD
-
-
-
0.0 0.0
11 12 (TEST WEEK)
Weekly Squat Volume
Weekly Bench Volume
0 0 0
10 11 12
0 0
0 0
0 11 12
ss from the bottom of each training
ou can write some notes in the notes
h show your progression/ records
ADDITIONAL NOTES
-
Squat Volume
Bench Volume
Deadlift Volume
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
umulative Volume
umulative Volume
Cumulative Volume
ONAL NOTES
-
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT

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Welcome to your Jamal Browner x StrengthStudioT

see the detailed program breakdown video and co

Note: You need to open this program on Goo

If you like the format and style of this program, yo

gram on Google sheets or Microsoft Excel (Version 2019 or Later)! If

WATCH THE FULL PROGRAM BREAKDOWN VIDE

EAKDOWN VIDEO HERE:

DEADLIFT VARIANT (PHASE 2)

one you can download the Microsoft Excel

lable you can get $40 off of your first 2 months!

QUESTIONNAIRE - PART 1 - GENER

QUICK QUESTIONNAIRE GUIDE

QUESTIONNAIRE - PART 2 - SQUA

1. Rate your ability t

3. How well do you r

QUESTIONNAIRE - PART 3 - BENCH P

1. Rate your ability t

2. Rate your techniq

3. How well do you r

QUESTIONNAIRE - PART 4 - DEADL

2. Rate your techniq

3. How well do you r

DON'T INCLUDE YOUR UNIT OF

ressful is your life outside of the gym?

our ability to handle/recover from volume for the Squat:

ell do you recover from higher intensities (higher percentages

our ability to handle/recover from volume for the Bench Press

our technique on the Bench Press:

ell do you recover from higher intensities (higher percentages

our technique on the Deadlift:

ell do you recover from higher intensities (higher percentages

WATCH THE EXCLUSIVE BREA

for the Squat:

(higher percentages of your one rep max) on the Squat?:

for the Bench Press:

(higher percentages of your one rep max) on the Bench Press?

ood technique on this lift. | 3 - My technique is almost flawless. (Very efficient)

(higher percentages of your one rep max) on the Deadlift?:

BENCH PRESS VARIANT

BENCH PRESS DEADLIFT

HE EXCLUSIVE BREAKDOWN & TIPS VIDEOS HERE:

t your program significantly:

ft) you should lean toward 2.

a lot of volume on this lift and recover well.

a lot of volume on this lift and recover well.

the Bench Press?:

5% if the RPE is too high!

DEADLIFT VARIANT SQUAT VARIANT

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 1 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS

DAY 4 SETS REPS

DAY 2 SETS REPS

DAY 3 SETS REPS