1rm
315
Accessories at RPE 8
Week 1 Day 1
Day 2
Week 6 Set
Reps
Weight
5
3
250
3
3
255
2
2
260
Floor press
5
5
Closegrip
5
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Bench
5
5
Bench Paused
5
Bench
235
Day 2
Day 1
Bench
5 3
Day 2
Incline
5
8
Incline
5
5
15
Flat DB
5
Incline DB
5
10
Incline DB
5
Close Grip
3
8
Close Grip
3
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Bench
5
Week 7 Bench
5
3
255
3
3
260 265
Day 1
3
2
2
Slingshot
5
5
Floor press
5
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Bench
5
5
Bench Paused
5
Incline
5
8
Incline
5
Flat DB
5
15
Flat DB
5
Incline DB
5
10
Incline DB
5
Close Grip
3
8
Close Grip
3
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Bench
5
235
Week 3 Day 1
Set
Flat DB
Week 2 Day 1
To edit
Day 2
Week 8 Bench
5
3
260
3
3
265
Day 1
3
Day 2
2
2
270
Closegrip
5
5
Slingshot
5
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Bench
5
5
Day 2
Bench Paused
5
Incline
5
8
Incline
5
Flat DB
5
15
Flat DB
5
Incline DB
5
10
Incline DB
5
Close Grip
3
8
Reduce All Work 20%
Close Grip
3
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Bench
5
235
Week 4 Day 1
Week 9 Bench
5
3
265
3
3
270
2
2
275
Floor press
5
5
Floor press
5
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
175
Day 1
Day 2
Bench
5
5
Bench Paused
5
Reduce
Incline
5
8
Incline
5
All
Flat DB
5
15
Flat DB
5
Work
Incline DB
5
10
Incline DB
5
20%
Close Grip
3
8
Close Grip
3
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Bench
ME
Week 5 Day 1
Day 2
Week 10 Bench
5
3
270
Day 1
3
3
275
ME
2
2
280
Continue increasing to failure
Slingshot
5
5
Closegrip
5
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
Day 2
Bench
5
5
Incline
5
Flat DB
235
Day 2
Bench Paused
5
8
Incline
5
5
15
Flat DB
5
Incline DB
5
10
Incline DB
5
Close Grip
3
8
Close Grip
3
Skull Crushers
5
12
Skull Crushers
5
Tri Ext
5
20
Tri Ext
5
Ab wheel
5
25
Ab wheel
5
To edit, make a copy of the sheet to your own Google Drive or download it Spacing should be Sun/Wed or similar If you'd like to buy me coffee paypal is
[email protected] Enjoy! Reps Weight 3
275
2
285
3 12 20 25 5
235
5 15 10 8 12 20 25
3
285
2
295
3 12 20 25 5
235
5 15 10 8 12 20 25
2
295
2
305
3 12 20 25 5
175
5 15 10 8 12 20 25
2
305
3 12 20 25 5
235
5 15 10 8 12 20 25
2
310
2
315
e increasing to failure 3 12 20 25
5 5 15 10 8 12 20 25
235
ownload it
