RPE Mesocycle ..

Adil - Routine Week 1 6x3

Week 2 6x2

Week 3 8 x 2 SP

Week 4 6x4

Week 5 4-5 x 1

Week 6 3x3

Week 7 1-3 x 1

Monday Squat Sumo D P Squat Abs

Squat 165-175 4.4 - 120 4.4 - 110 3 x 20

175-185 4.3 - 140 4.3 - 122.5 3 x 20

152.5-165 2.5 - 130 2.5 - 117.5 3 x 20

165-175 . 3.5 - 122.5 3 x 20

195-205 2.2 - 160 2.2 - 135 3 x 20

175-185 1.2 - 170 2.1 - 150 3 x 20

185-205 1.1 - 180 1.1 - 160 3 x 20 Bench

Wednesday Bench Paused Incline Spotto P OHP Lats

115-122.5 4.4 - 60 4.4 - 50 4x8

122.5-127.5 4.3 - 65 4.3 - 55 4x8

105-115 2.5 - 62.5 2.5 - 52.5 4x8

115-122.5 3.5 - 65 3.5 - 55 4x8

135-142.5 2.2 - 75 2.2 - 65 4x8

122.5-127.5 1.2 - 82.5 1.2 - 72.5 4x8

127.5-142.5 1.1 - 90 1.1 - 80 4x8 Deadlift

Friday Deadlift HB Paused Hyperextention DB Hamstrings Abs

210-222.5 4.4 - 100 2x8 3x8 3 x 20

222.5-237.5 4.3 - 112.5 2x8 3x8 3 x 20

195-210 2.5 - 107.5 2x8 3x8 3 x 20

210-222.5 3.5 - 112.5 2x8 3x8 3 x 20

250-262.5 2.2 - 125 2x8 3x8 3 x 20

222.5-237.5 2.1 - 140 2x8 3x8 3 x 20

235-262.5 1.1 - 150 2x8 3x8 3 x 20

135-145 4.4 - 70 4.4 - 110

145-155 4.3 - 80 4.3 - 130

125-135 2.5 - 75 2.5 - 120

135-145 3.5 - 80 3.5 - 130

165-175 2.2 - 90 2.2 - 150

145-155 1.2 - 100 1.2 - 160

155-175 1.1 - 105 1.1 - 170

Sunday Wide Squat Wide Bench SL DL

Wide Squat

DB Pullovers

5x5

5x5

5x5

5x5

5x5

5x5

5x5

205

143.5 153.75 164 174.25 184.5 194.75

70% 75% 80% 85% 90% 95%

142.5

99.75 106.875 114 121.125 128.25 135.375

70% 75% 80% 85% 90% 95%

262.5

183.75 196.875 210 223.125 236.25 249.375

70% 75% 80% 85% 90% 95%

200

115 125 135 145 155 165

57.50% 62.50% 67.50% 72.50% 77.50% 82.50%

Premi - Routine Week 1 6x3

Week 2 6x2

Week 3 8 x 2 SP

Week 4 6x4

Week 5 4-5 x 1

Week 6 3x3

Week 7 1-3 x 1

115-122.5 4.4 - 80 4.4 - 75 3 x 20

122.5-130 4.3 - 100 4.3 - 85 3 x 20

107.5-115 2.5 - 90 2.5 - 80 3 x 20

115-122.5 3.5 - 100 3.5 - 85 3 x 20

137.5-145 2.2 - 110 2.2 - 95 3 x 20

122.5-130 1.2 - 120 2.1 - 110 3 x 20

130-142.5 1.1 - 140 1.1 - 115 3 x 20

82.5-87.5 4.4 - 45 4.4 - 40 4x8

87.5-92.5 4.3 - 52.5 4.3 - 45 4x8

75-82.5 2.5 - 50 2.5 - 42.5 4x8

82.5-87.5 3.5 - 52.5 3.5 - 45 4x8

97.75-102.5 2.2 - 60 2.2 - 50 4x8

87.5-92.5 1.2 - 65 1.2 - 55 4x8

92.5-102.5 1.1 - 70 1.1 - 57.5 4x8

145-155 4.4 - 70 2x8 3x8 3 x 20

155-165 4.3 - 80 2x8 3x8 3 x 20

135-145 2.5 - 75 2x8 3x8 3 x 20

145-155 3.5 - 80 2x8 3x8 3 x 20

172.5-182.5 2.2 - 90 2x8 3x8 3 x 20

155-165 1.2 - 100 2x8 3x8 3 x 20

165-182.5 1.1 - 105 2x8 3x8 3 x 20

87.5-95 4.4 - 70 4.4 - 90

95-100 4.3 - 80 4.3 - 100

82.5-87.5 2.5 - 75 2.5 - 95

87.5-95 3.5 - 80 3.5 - 100

107.5-115 2.2 - 90 2.2 - 110

95-100 1.2 - 100 1.2 - 115

100-115 1.1 - 105 1.1 - 120

Monday Squat Sumo D P Squat Abs

Wednesday Bench Paused Incline Spotto P OHP Lats

Friday Deadlift HB Paused Hyperextention DB Hamstrings Abs

Sunday Wide Squat Wide Bench SL DL

DB Pullovers

5x5

5x5

5x5

5x5

5x5

5x5

5x5

Squat

145

101.5 108.75 116 123.25 130.5 137.75

Bench

102.5

71.75 76.875 82 87.125 92.25 97.375

Deadlift

182.5

127.75 136.875 146 155.125 164.25 173.375

130

74.75 81.25 87.75 94.25 100.75 107.25

Wide Squat