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
Wide Grip Bench Press
Other Hamstring Move of Choice
Abs of choice (optional)

2
2
2
2
2

Sets
Tuesday
Front Squat
Flat Dumbbell Press
Machine Rows any Variety
Cable Upright Row
Abs of choice (optional)

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
Abs of choice (optional)

Weight
3
4
2
2
2

Sets
Friday
Wide Grip Bench Press
Front Squat
Machine Rows any Variety
Cable Upright Row
Abs of choice (optional)

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