TABLE OF CONTENTS

INTRODUCTION
ABOUT THIS TRAINER, COACH BIO 3
FAQ’S 4
ABBREVIATIONS, RPE CONVERSION CHART 7

TRAINER OVERVIEW
COLOR GUIDE 8
8 WEEK MESOCYCLE 8
LEGEND 9

TRAINER BREAKDOWN
INTRODUCTORY PHASE 10
TRANSITION PHASE 11
PEAKING PHASE 12
RE-TEST PHASE 13

GETTING STARTED
WARM UP ROUTINE 14
PROGRAM
WEEK 1 15
WEEK 2 16
WEEK 3 17
WEEK 4 18
WEEK 5 19
WEEK 6 20
WEEK 7 21
WEEK 8 22
 INTRODUCTION
ABOUT THIS TRAINER
This 8 Week Trainer is designed for novice-intermediate athletes. It will give you a
better understanding of what a powerlifting program and training cycle looks like.
There is a focus for each phase of training. Sticking to the plan will lead to better results
in achieving the end goal, which is to improve on your current 1RMs in the squat,
bench, and deadlift. While building the max lifts, you will gain an overall increase in
strength and muscle mass. The phases involved are all minimized so you can get a
better idea of what this style of training consists of in a short period of time. Because
the trainer is a generalized program available to the masses, results will vary.

COACH BIO: COLLIN WHITNEY

Collin Whitney is both a Strength Coach and Elite Powerlifter in the USAPL. Collin
has attained his Personal Trainer certification from the American Council on Exercise
and become a USAPL Certified Club Coach while pursuing his Bachelor’s of Science
in Kinesiology (Exercise Science) from The Pennsylvania State University. Despite
having a multifaceted athletic background, including sports like basketball and rugby,
he ultimately found his home in the world of Powerlifting during his training in the
Air Force. Collin has very quickly become a top competitor in the USAPL. He has
achieved an elite total in the 105kg weight class, broken numerous state records,
and has competed and won competitions at the highest level including USAPL Raw
Nationals and The Arnold Sports Festival. Collin began to share his knowledge and
love for strength training by coaching athletes and individuals from around the world.
Ranging from novice to elite powerlifters, collegiate athletes, and also military/law
enforcement personnel.

@CT_WHITNEY
whitneysp.com

COLLIN’S DISCOUNT CODE “WSP20”

SAVE 20% ON RUNEVERYTHINGLABS

3
 FAQ’S
IS THIS PROGRAM FOR ME? (SIMPLE
IMPORTANCE OF STRENGTH PARAGRAPH)
This program can benefit a multitude of
individuals with different goals in mind.
Specifically it was designed for novice-
intermediate Strength athletes. Increasing
strength and efficiency in the big 3 lifts (squat,
bench, and deadlift) is the top priority of this
program. But since it is only a 4 day training
split, you can easily add in a day or two of your
own preferred training style. This could be an
extra strength training day, hypertrophy days
(bodybuilder things), or whatever style you’re
interested in training. In order to maximize
results, I would recommend that you make
the REL Powerlifter Trainer your main focus.
CAN I ADD EXTRA TRAINING DAYS?
Yes, you can add extra training days. I
recommend saving a majority of your energy
for the main 4 days of the program, but I know
there are some of you that have a higher work
capacity. Adding in a 5th or even in some cases
a 6th training day is perfectly fine. I would highly
encourage you to stay away from any compound
movements on these extra training days. Stick
to more isolation hypertrophy exercises, cardio,
or active recovery/mobility work.
CAN I ADJUST WORKING SET WEIGHT?
Yes. When adjusting weight, be conservative.
This is a higher volume program and
completing all sets and reps is vital to your
success. If the first few sets feel easy, add
5-10lbs. If you complete the next few sets and
you’re still at an RPE 6-7, add another 5-10lbs.
Staying progressive during your working sets is
a good thing. You just need to manage yourself
and keep the bar moving well. There is also last
set AMRAP’s* on certain training days which
will allow you to push yourself so don’t use all
of your energy on the first few sets. MANAGING
FATIGUE IS THE MOST IMPORTANT ASPECT
OF A SUCCESSFUL TRAINING CYCLE.
*AMRAP: AS MANY REPS AS POSSIBLE
CAN I ADD CARDIO?
Yes, cardio can be added and it is actually
encouraged. Besides it being highly beneficial to
your overall health and wellness, cardio actually
can help speed up recovery from heavy lifting.
Due to the strength training focus of the main
4 days and time it will take to complete all of
the prescribed exercises, it would be a good
idea to add cardio on one of your off days from
the powerlifter program. If you are restricted
to 4 days of training each week, add the cardio
following the main workload, never before.
WHAT IS RPE?
RPE: Rating of Perceived Exertion (Scale to
measure the difficulty of a set) It’s definitely
a little tricky at first. But you will get used to it
rather quickly. To break it down simply:
RPE 10: 0 reps left (Max Effort)
(Never go full RPE 10 unless re-testing 1RM
following a training cycle or Meet Day)
RPE 9: 1-2 reps left
RPE 8: 2-3 reps left
RPE 7: 3-4 reps left
RPE 6: 4-5 reps left
ETC.
You should never be under RPE 6 or you should
be increasing the weight (excluding warm-
4
 FAQ’S
ups obviously). This is totally based off how it
feels for you at the time. Although recording &
reviewing video is a good idea as well, so you
can see how the set moved. I’d recommend
you start recording some of your lifts to also
analyze your technique and see where the
breakdowns are happening. This is how you
will improve in the movement and also keep
yourself healthy.
When I put RPE 8 as the prescribed RPE. That
doesn’t mean you need to be at exactly RPE 8.
Most of the time you should be under, probably
RPE 6-7. And then your last set hopefully an
RPE 8. RPE is used to help manage intensity
and regulate fatigue during the training cycle.
Be discipline and stick to the prescribed RPE
goals to avoid plateaus and keep progressing.
WHAT ARE GOOD EXERCISES TO SUPPORT
THE SQUAT? (JUST TO NAME A FEW)
SPECIFIC (VARIATIONS): Tempo squat, Pause
squat, Box squat, Front squat, SSB Squat.
NON-SPECIFIC: Goodmornings, Lunges, Glute-
Ham Raise, Leg extension, Leg curl, Leg Press,
Prowler Pushes, Sprints, Box jumps.
WHAT ARE GOOD EXERCISES TO SUPPORT
THE BENCH?
SPECIFIC (VARIATIONS): Close-grip bench,
Long pause bench, Spoto press, Board press,
Floor press
NON-SPECIFIC: Dips, Skullcrushers, Flyes, DB
press, Incline bench press, Over-Head press,
Pull-Ups, Lat Pull Down, Rows.
WHAT ARE GOOD EXERCISES TO SUPPORT
THE DEADLIFT?
SPECIFIC (VARIATIONS): Pause deadlift, Deficit
deadlift, Block/Rack pulls, Romanian deadlift
(RDLs), Stiff-Legged Deadlift (SLDL), Snatch-
Grip deadlift.
NON-SPECIFIC: Rows (various types), Lat pull
down, Pull-Ups, Back extensions, Glute-Ham
Raise
SHOULD ALL BENCH REPS BE PAUSED?
There is no right or wrong. Since I compete in
powerlifting, I prefer to pause all of my reps
simply because we must pause our bench for
competition. A general rule that I recommend
is: use touch and go for any set over 8 reps.
Any set under 8 reps, use pause. For those
of you looking for more of a strength benefit,
pausing your reps will give you more bang for
your buck. For those of you looking for more
hypertrophy benefits, touch and go could be
more beneficial since this will increase time
under tension.
WHAT IS A CONSERVATIVE TOP SET?
The top sets are meant to be the heaviest set
of the day. You work up to these first so that
way you are at full energy to maximize that
set. There is an RPE prescribed with this so
do your best to hit the RPE goal (these are not
max effort sets). Following the top set, you drop
down to the prescribed working sets.
HOW SHOULD REST DAYS BE SPLIT UP?
Take a rest day when needed. Sure, it’s good
to have a routine where you train the same
5
 FAQ’S
few days each week, but life happens and HOW DO YOU RECOMMEND SCHEDULING
sometimes days get mixed up. In that case, THE REST DAYS?
adjust your training week in order to complete Rest as needed. There are no particular days
all of the work prescribed. You can also add in in the week you must train. Train on the days
a rest day if you aren’t feeling fully recovered that fit your schedule the best. As long as all
after a challenging training day. Listen to your the work gets done by the end of the training
body. Staying healthy and able to train will week, that’s all that matters.
keep you progressing and allow you to reach
your goals. CAN I SWITCH THE DAYS AROUND?
CAN I CHANGE MY INPUTS DURING THE Yes, you can switch days around. But I would
TRAINING CYCLE? encourage you to stick to the plan as much as
you can. The layout of this progress is specific
I wouldn’t recommend doing this since it is in order to maximize recovery time which will
only an 8 week program. Changing your inputs bring better results over the course of 8 weeks.
(1RMs) over a short training cycle like this could
hinder results more than increase them. What
you can do is adjust your working set weights
if the bar is moving really well. Stick to the
RPE 6-8 range throughout (unless specified to
go higher) and the results will show on your
re-testing days.

6
 ABBREVIATIONS
ACC ACCESSORY OPT OPTIONAL

B BENCH RDL ROMANIAN DEADLIFT

BB BARBELL S SQUAT

CG CLOSE GRIP SLDL STIFF LEGGED DEADLIFT

DB DUMBBELL SS SUPERSET

DL DEADLIFT TR TOTAL REPS

LP LONG PAUSE V VARIATION

OHP OVERHEAD PRESS WG WIDE GRIP

RPE % CONVERSION CHART

REPS
1 2 3 4 5
10 100% 96% 92% 89% 86%
9.5 98% 94% 91% 88% 85%
9 96% 92% 89% 86% 84%
8.5 94% 91% 88% 85% 82%
8 92% 89% 86% 84% 81%
7.5 91% 88% 85% 82% 80%
RPE

7 89% 86% 84% 81% 79%

7
 TRAINER OVERVIEW
COLOR GUIDE
PHASES
INTRODUCTORY
TRANSITION
PEAKING
RETEST

TRAINING FOCUS
HYPERTROPHY
STRENGTH
POWER

8 WEEK MESOCYCLE
W1
W2
W3
W4
W5
W6
W7
W8

8
 LEGEND
HOW TO PLAN YOUR WORKOUT

9
 TRAINER BREAKDOWN
INTRODUCTORY PHASE

WEEK 1 - 3
W1
W2
W3

D1 D2 D3 D4
W1 BENCH REST SQUAT REST BENCH DEADS REST

W2 BENCH REST SQUAT REST BENCH DEADS REST

W3 BENCH REST SQUAT REST BENCH DEADS REST

PHASE DESCRIPTION:
The Introductory Phase is the first block of the program, which will allow
you to get acclimated to the new training style. It will consist of higher
volume and lower intensities (% - 1RM) so that you can focus on perfecting
technique. Your main goal should be to complete all sets/reps with quality
form and good bar speed. Some of you may have already built a stronger
work capacity in your own training. If you are getting through the first few
sets with relative ease, increase the weight conservatively. You still want
to challenge yourself but you should not be completely taxed following this
first phase.

Along with improving conditioning and your skill in the main movements,
this phase is also designed to add muscle, which will translate into bigger
lifts in the later weeks of the program. This also allows you to add in more
accessory exercises. Select exercises that support the primary movement
of that training day.

10
 TRAINER BREAKDOWN
TRANSITION PHASE

WEEK 4 - 5
W4
W5

W4 BENCH REST SQUAT REST BENCH DEADS REST

W5 BENCH REST SQUAT REST BENCH DEADS REST

DEADS

PHASE DESCRIPTION:
The Transition Phase is where you will start seeing an increase in intensities,
a slight decrease in volume, along with more specificity towards the main
lifts. This phase is most likely going to be the most difficult and taxing of
the entire program. Do your best to complete all sets/reps. Adjust working
set weight as needed. This might be an increase in working set weight or
if you’re feeling fatigued, you might need to decrease weight.

Full recovery from each training day might not be possible. This is to be
expected. This is the reason for the deload days at the end of Week 5 (Squat
& Bench) and beginning of Week 6 (Deadlift). You can still add extra accessory
exercises during this block but you should be cutting back on accessory
movements from the intro phase. Dropping some of the fatigue prior to the
Peaking Phase is crucial. This will allow you to handle the prescribed top
sets and avoid injuries or set backs prior to re-testing.

11
 TRAINER BREAKDOWN
PEAKING PHASE

WEEK 6 - 7
W6
W7

D1 D2 D3 D4
W6 SQUAT REST BENCH REST SQUAT REST BENCH

DEADS

W7 SQUAT REST BENCH REST DEADS REST SQUAT

PHASE DESCRIPTION:
So you’ve made it to the Peaking Phase! This is truly the fun part. You will be
working will mostly high intensities and the volume has decreased substantially.
Specificity will be very high in order to improve and handle heavier weights in
the main lifts. Accessory exercises should be limited, but should not be excluded
all together (1 or 2 accessories each training day is fine).

The first week of the Peak (Week 6) will include a few of the heaviest lifts of the
program (2 x 1 @ 95% - Squat & Bench). For some of you this may no longer be
a true 95% because of the strength you have already gained over the first few
phases. If you hit the first single @ 95% and it feels like RPE 7-8, increase the
weight (conservatively) on the second single (The same goes for Deadlift -Week 7).

During this phase you should be feeling just about fully recovered prior to each
training day. Over the last few weeks you will notice intensity is still relatively high
but does start to taper along with volume. This is to help maintain your current
fitness level that you have gained during the program while simultaneously
dropping fatigue. This will set you up to be peaked for re-testing which should
allow you to hit new 1RMs and feel stronger than ever.

12
 TRAINER BREAKDOWN
RE-TEST WEEK

WEEK 8
W8

D1 D2 D3 D4
W8 BENCH REST SQUAT REST REST RE-TEST RE-TEST

BENCH

13
 GETTING STARTED
WARM UP ROUTINE

BARBELL COMPLEX (I START WITH THIS PRIOR TO EVERY TRAINING DAY)

THIS IS MEANT TO WARM UP THE ENTIRE BODY-IF YOU CANNOT USE A STANDARD
BARBELL-AN EZ CURL BAR OR DUMBBELLS CAN ALSO WORK

MOVEMENTS REPS

1 RDL 10-15
2 BENT OVER ROWS 10-15
3 UPRIGHT ROWS 10-15
4 OHP 10-15
5 SQUATS 10-15

RAMP UP SETS (PRIOR TO PRIMARY/SECONDARY MOVEMENTS)

SETS REPS REST TEMPO

1 8-10 SHORT EXPLOSIVE
2 6-8 SHORT EXPLOSIVE
THIS IS TYPICALLY WHERE I WILL DO SOME LIGHT STRETCHING OR MOBILITY-NEVER STRETCH COLD!

3 4-6 MODERATE MODERATE

4 2-4 MODERATE MODERATE
5 2 AS NEEDED MODERATE
6 1 AS NEEDED MODERATE
DEPENDING ON THE DAY, YOU MIGHT ONLY NEED TO HIT A FEW RAMP UP SETS-IT WILL VARY DAILY

14
 WEEK 1
INTRODUCTORY PHASE

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

BENCH 5 8 40 66% SQUAT 6 6 36 68%

ACC 1-BENCH 5 12 60 RPE 7 ACC 1-SQUAT 3 3 9 RPE 7
(V)-FLAT DB (V)-PAUSE
ACC 2-FLYES 5 12 60 ACC 2-RDL 4 10 40
ACC 3-OPT. * 0 ACC 3-OPT.* 0
* PICK EXERCISE THAT SUPPORTS * PICK EXERCISE THAT SUPPORTS
PRIMARY MOVEMENT (BENCH) PRIMARY MOVEMENT (SQUAT)

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

BENCH (V)-CG 3 10 30 62% SQUAT (V)- 3 10 30 RPE 7

ACC 1-OHP 3 10 30 RPE 7 FRONT
(DB OR BB) DEADLIFT 4 8 32 66%
ACC 2-TRICEP 5 12 60 ACC 1-BAR- 4 8 32
ACC 3- 5 12 60 BELL ROWS*
SHOULDER ACC 2-LAT 4 10 40
PULL DOWN
* CAN SUBSTITUTE IN DB OR MACHINE ROWS

THE IMPORTANCE OF MOVING THE BAR WELL AND STAYING

IN THE RPE 6-8 RANGE CANNOT BE STRESSED ENOUGH.
THIS PHASE IS SIMPLY TO GET USED TO THE TRAINING
STYLE AND BUILD VOLIUME.

15
 WEEK 2
INTRODUCTORY PHASE

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

BENCH 7 5 35 70% SQUAT 5 8 40 66%

ACC 1-BENCH 5 10 50 RPE 7 ACC 1-SQUAT 3 3 9 RPE
(V)-FLAT DB (V)-PAUSE 7-8
ACC 2-FLYES 5 10 50 ACC 2-RDL 4 8 32 RPE 7
ACC 3-OPT. * 0 ACC 3-OPT.*
* PICK EXERCISE THAT SUPPORTS * PICK EXERCISE THAT SUPPORTS
PRIMARY MOVEMENT (BENCH) PRIMARY MOVEMENT (SQUAT)

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

BENCH (V)-CG 3 8 24 64% SQUAT (V)- 5 5 25 RPE 7

ACC 1-OHP 3 10 30 RPE FRONT
(DB OR BB) 7-8 DEADLIFT 6 6 36 66%
ACC 2-TRICEP 5 12 60 ACC 1-BAR- 3 8 24 RPE
ACC 3- 5 12 60 BELL ROWS* 7-8
SHOULDER ACC 2-LAT 4 10 40
PULL DOWN

16
 WEEK 3
INTRODUCTORY PHASE

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

BENCH 4 8 32 68% S-TOP SET* 1 3 3 RPE 7

ACC 1-BENCH 5 8 40 RPE 7 SQUAT 5 3 15 76%
(V)-FLAT DB ACC 1-SQUAT 3 2 6 RPE 7
ACC 2-FLYES 4 12 48 (V)-PAUSE
ACC 3-OPT. * 0 ACC 2-SLDL** 4 6 24 RPE 7
* PICK EXERCISE THAT SUPPORTS * CONSERVATIVE TOP SET-STICK TO RPE
PRIMARY MOVEMENT (BENCH) ** ADD EXTRA ACC

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

BENCH (V)-CG 6 4 24 70% SQUAT (V)- 3 8 24 RPE 7

ACC 1-OHP 3 8 24 RPE FRONT
(DB OR BB) 7-8 D-TOP SET* 1 3 3 RPE 7
ACC 2-TRICEP 4 12 48 DEADLIFT 5 3 15
ACC 3- 4 12 48 ACC 1-BAR- 3 8 24 RPE
SHOULDER BELL ROWS** 7-8
* CONSERVATIVE TOP SET-STICK TO RPE
** CAN SUBSTITUTE IN DB OR MACHINE ROWS

INTENSITY START TO INCREASE MUCH MORE THE END OF

THIS WEEK AND THE FOLLOWING FEW WEEKS. IT IS VERY
IMPORTANT TO STAY IN THE RPE RANGE FOR THE TOP SETS
IN ORDER TO MANAGE FATIGUE.

17
 WEEK 4
TRANSITION PHASE

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

B-TOP SET* 1 2 2 RPE 7 S-TOP SET* 1 2 2 RPE 7

BENCH 5 5 25 72% SQUAT 5 5 25 72%
ACC 1-BENCH 3 3 9 RPE 7 ACC 1-SQUAT 3 2 6 RPE 7
(V)-LP** (V)-PAUSE
ACC 2-BENCH 4 30 RPE 7 ACC 2-SLDL** 4 5 20 RPE
(V)-FLAT DB*** 7-8

* CONSERVATIVE TOP SET-STICK TO RPE * CONSERVATIVE TOP SET-STICK TO RPE

** LONG PAUSE SHOULD BE 3 SECONDS ** ADD EXTRA ACC
*** 4 SETS X 10, 8, 6, 6

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

BENCH (V)-CG 3 8 24 66% SQUAT (V)- 5 3 15 RPE

ACC 1-OHP 3 8 24 RPE FRONT 7-8
(DB OR BB) 7-8 D-TOP SET* 1 2 2 RPE 7
ACC 2-TRICEP 4 10 40 DEADLIFT 3 8 24 68%
ACC 3- 4 12 40 ACC 1-BAR- 3 3 9 RPE 7
SHOULDER BELL ROWS**
* CONSERVATIVE TOP SET-STICK TO RPE
** LIGHTER WEIGHT-FOCUS ON BRACING
AND TECHNIQUE-ADD ACC

18
 WEEK 5
TRANSITION PHASE

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

B-TOP SET* 1 1 1 RPE S-TOP SET* 1 1 1 RPE 7

7-8 SQUAT 3 5 15 75%
BENCH 4 5 20 75% ACC 1-SQUAT 3 2 6 RPE
ACC 1-BENCH 3 2 6 RPE 7 (V)-PAUSE 7-8
(V)-LP** DEADLIFT 5 4 20 70%
ACC 2-BENCH 4 30 RPE 7 * CONSERVATIVE TOP SET-STICK TO RPE
(V)-FLAT DB***
* CONSERVATIVE TOP SET-STICK TO RPE
** LONG PAUSE SHOULD BE 3 SECONDS
*** 4 SETS X 10, 8, 6, 6

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

BENCH 5 3 15 70% SQUAT 5 3 15 70%

(DELOAD) (DELOAD)*
ACC 1- 4 10 40 RPE DEADLIFT 5 2 10 80%
SHOULDER 7-8 ACC 1- 3 3 9 RPE 7
PRESS DEADLIFT (V)-
ACC 2-TRICEP 3 12 36 PAUSE**
ACC 3- 3 12 36 ACC 2-LAT 4 10 40
SHOULDER PULL DOWN
* DAY IS MEANT TO DROP FATIGUE ON SQUAT
** LIGHTER WEIGHT-FOCUS ON BRACING AND TECHNIQUE

THERE IS A DELOAD DAY PLUGGED IN FOR EACH OF

THE MAIN MOVEMENTS. USE THESE DAYS TO FOCUS ON
TECHNIQUE AND DROP SOME FATIGUE.

19
 WEEK 6
PEAKING PHASE

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

SQUAT 5 2 10 78% BENCH 1 1 1 90%

DEADLIFT 5 1 5 72% BENCH* 2 1 2 95%
(DELOAD)* BENCH 3 2 6 80%
ACC 1-LEG 5 10 50 ACC 1-BENCH 3 2 6 RPE
PRESS (V)-LP** 7-8
ACC 2-OPT. 0 * ADJUST WEIGHT AS NEEDED
* DAY IS MEANT TO DROP FATIGUE ON DEADLIFT ** ADD EXTRA ACC

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

SQUAT 1 1 1 90% BENCH 5 1 5 82%

SQUAT* 2 1 2 95% DEADLIFT 1 1 1 88%
SQUAT 3 2 6 80% DEADLIFT* 2 1 1 92%
ACC 1- 4 10 40 DEADLIFT** 3 3 9 75%
LEG PRESS
* ADJUST WEIGHT AS NEEDED
* ADJUST WEIGHT AS NEEDED ** ADD EXTRA ACC

REST IN BETWEEN DAYS 3 & 4

PEAKING IS WHERE YOU WILL START TO HANDLE SOME

OF THE HEAVIEST WEIGHTS OF THE TRAINING CYCLE
ALONG WITH DROP THE FATIGUE ACCUMULATED OVER THE
TRAINING CYCLE. TAKE WHAT IS THERE EACH TRAINING
DAY. ADJUST WEIGHT AS NEEDED.

20
 WEEK 7
PEAKING PHASE

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

SQUAT* 1 1 1 92% BENCH* 1 1 1 92%

SQUAT 2 1 2 85% BENCH 2 1 2 88%
SQUAT 3 2 6 72% BENCH 3 3 9 75%
ACC 1-LEG 5 10 50 ACC 1-BENCH 3 1 3 RPE
PRESS** (V)-LP** 7-8
* ADJUST WEIGHT AS NEEDED
* ADJUST WEIGHT AS NEEDED
** ADD EXTRA ACC
* * ADD EXTRA ACC

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

DEADLIFT 1 1 1 95% SQUAT 1 1 1 90%

DEADLIFT 3 1 1 85% SQUAT 3 3 9 70%
SQUAT 3 2 6 70% BENCH 3 3 9 80%
ACC 1- 3 8 24 RPE 8 DEADLIFT 5 1 5 75%
LEG PRESS
* ADJUST WEIGHT AS NEEDED

REST IN BETWEEN DAYS 3 & 4

21
 WEEK 8
RE-TEST WEEK

DAY 1 SETS REPS T.R. %RPE DAY 2 SETS REPS T.R. %RPE

SQUAT 5 2 10 70% SQUAT 5 1 5 70%

BENCH* 1 1 1 90% BENCH 5 1 5 72%
BENCH 5 3 15 72% ACC 1-OPT.* 0
ACC 1-BENCH 0 ACC 2-OPT. 0
(V)-LP**
* ADJUST WEIGHT AS NEEDED * LIGHT ACC EXERCISES CAN BE ADDED
* * LIGHT ACC EXERCISES CAN BE ADDED

REST IN BETWEEN DAYS 1 & 2

DAY 3 SETS REPS T.R. %RPE DAY 4 SETS REPS T.R. %RPE

ACTIVE RECOVERY ACTIVE RECOVERY

WEEKEND: RE-TEST
WORK UP TO 1 HEAVY SINGLE
FOR EACH EXERCISE

22
FOCUS SQ B DL OTHER DAY W D DATE / TIME :

EXERCISE S1 S2 S3 S4 S5 S6 % / RPE
NOTES

NOTES

NOTES

NOTES

NOTES

NOTES

NOTES

GENERAL NOTES

RATE YOUR WORKOUT

SHITTY NOT SO SHITTY IIGHT RAD LIT IMA MAFUCKIN BEAST

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