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TSA 9 Week Beginner Program
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Muscle Group(s): None... | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Next Week
Week 1
INTRO/ACCLIMATION
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 2 sets | 1 reps | 60s | 70% of 1RM |
| 2. Barbell Squat | 3 sets | 7 reps | 60s | 65% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 75% of 1RM |
| 4. Barbell Bench Press | 3 sets | 7 reps | 60s | 65% of 1RM |
5. Dumbbell Bench Press ▶ | 3 sets | 12 reps | 60s | RPE 6-7 |
| 6. Bent Over Two-Dumbbell Row | 3 sets | 12 reps | 60s | RPE 6-8 |
| 7. Weighted Decline Situp | 3 sets | 15 reps | 60s | RPE 6-8 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | 65% of 1RM or RPE 6 |
| 2. Barbell Bench Press | 1 set | 4 reps | 60s | 75% of 1RM |
| 3. Barbell Bench Press | 2 sets | 8 reps | 60s | 65% of 1RM |
| 4. Barbell Hip Thrust with Bench | 3 sets | 10 reps | 60s | RPE 6-7.5 |
5. Cable Triceps Pressdown ▶ | 3 sets | 12 reps | 60s | RPE 6-8 |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 12 reps | 60s |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 5 reps | 60s | 74% of 1RM or RPE 6 |
| 2. Lat Pulldown | 3 sets | 15 reps | 60s | RPE 6-7.5 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 12 reps | 60s | RPE 6-7.5 |
4. Dumbbell One Arm Triceps Extension (on bench) ▶ | 3 sets | 15 reps | 60s | RPE 6-7.5 |
5. EZ-Bar Curl ▶ | 3 sets | 15 reps | 60s | RPE 6-7.5 |
Day 4
Scroll to topAn Athlete Movement of Choice at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 4 reps | 60s | 80% of 1RM or RPE 7 |
| 2. Barbell Deadlift | 2 sets | 4 reps | 60s | 75% of 1RM |
| 3. Barbell Paused Deadlift | 3 sets | 4 reps | 60s | 3 secs
67% of 1RM or RPE 6 |
| 4. 45 Degree Leg Press | 3 sets | 10 reps | 60s | RPE 6-7.5 |
| 5. Leg Extensions | 3 sets | 15 reps | 60s | RPE 6-7.5 |
Week 2
PROGRESS 1
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 2 sets | 1 reps | 60s | 73% of 1RM |
| 2. Barbell Squat | 4 sets | 7 reps | 60s | 68% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 78% of 1RM |
| 4. Barbell Bench Press | 4 sets | 7 reps | 60s | 69% of 1RM |
| 5. Dumbbell Bench Press▶ | 4 sets | 11 reps | 60s | RPE 7-8.5 |
| 6. Bent Over Two-Dumbbell Row | 3 sets | 11 reps | 60s | RPE 8-9 |
| 7. Weighted Decline Situp | 3 sets | 14 reps | 60s | RPE 8-9 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 4 sets | 4 reps | 60s | 67.5% of 1RM or RPE 7 |
| 2. Barbell Bench Press | 1 set | 4 reps | 60s | 78% of 1RM |
| 3. Barbell Bench Press | 3 sets | 8 reps | 60s | 68% of 1RM |
| 4. Barbell Hip Thrust with Bench | 3 sets | 10 reps | 60s | RPE 8-9 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 11 reps | 60s | RPE 8-9 |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 11 reps | 60s | RPE 8-9 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 5 reps | 60s | 77% of 1RM or RPE 6.5 |
| 2. Lat Pulldown | 3 sets | 14 reps | 60s | RPE 6-8.5 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 12 reps | 60s | RPE 6-8.5 |
| 4. Dumbbell One Arm Triceps Extension (on bench)▶ | 3 sets | 14 reps | 60s | RPE 6-8.5 |
| 5. EZ-Bar Curl▶ | 3 sets | 14 reps | 60s | RPE 6-8.5 |
Day 4
Scroll to topAn Athlete Movement of Choice at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 4 reps | 60s | 82.5% of 1RM or RPE 7.5 |
| 2. Barbell Deadlift | 2 sets | 4 reps | 60s | 78% of 1RM |
| 3. Barbell Paused Deadlift | 4 sets | 4 reps | 60s | 3 secs
70% of 1RM or RPE 6.5
You can add more reps if you can |
| 4. 45 Degree Leg Press | 3 sets | 10 reps | 60s | RPE 6.5-8 |
| 5. Leg Extensions | 3 sets | 14 reps | 60s | RPE 6.5-8 |
Week 3
PROGRESS 2
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 2 sets | 1 reps | 60s | 76% of 1RM or RPE 5.5 |
| 2. Barbell Squat | 4 sets | 7 reps | 60s | 71% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 81% of 1RM or RPE 5.5 |
| 4. Barbell Bench Press | 4 sets | 7 reps | 60s | 72% of 1RM |
| 5. Dumbbell Bench Press▶ | 4 sets | 10 reps | 60s | RPE 8-9 |
| 6. Bent Over Two-Dumbbell Row | 3 sets | 10 reps | 60s | RPE 8-9 |
| 7. Weighted Decline Situp | 3 sets | 13 reps | 60s | RPE 8-9 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 4 sets | 4 reps | 60s | 70% of 1RM or RPE 7 |
| 2. Barbell Bench Press | 1 set | 4 reps | 60s | 80% of 1RM |
| 3. Barbell Bench Press | 3 sets | 8 reps | 60s | 70% of 1RM |
| 4. Barbell Hip Thrust with Bench | 3 sets | 9 reps | 60s | RPE 8-9 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 10 reps | 60s | RPE 8-9 |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | RPE 8-9 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 5 reps | 60s | 79% of 1RM or RPE 7.5 |
| 2. Lat Pulldown | 3 sets | 13 reps | 60s | RPE 8-9 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 11 reps | 60s | RPE 8-9 |
| 4. Dumbbell One Arm Triceps Extension (on bench)▶ | 3 sets | 13 reps | 60s | RPE 8-9 |
| 5. EZ-Bar Curl▶ | 3 sets | 13 reps | 60s | RPE 8-9 |
Day 4
Scroll to topAn Athlete Movement of Choice at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 3 reps | 60s | 85% of 1RM or RPE 7.5 |
| 2. Barbell Deadlift | 3 sets | 3 reps | 60s | 81% of 1RM |
| 3. Barbell Paused Deadlift | 4 sets | 4 reps | 60s | 3 secs
72% of 1RM or RPE 7 |
| 4. 45 Degree Leg Press | 3 sets | 9 reps | 60s | RPE 6.5-8 |
| 5. Leg Extensions | 3 sets | 13 reps | 60s | RPE 8-9 |
Week 4
PROGRESS 3
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 2 sets | 1 reps | 60s | 79% of 1RM or RPE 6 |
| 2. Barbell Squat | 4 sets | 6 - 7 reps | 60s | 74% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 83% of 1RM or RPE 6 |
| 4. Barbell Bench Press | 4 sets | 6 - 7 reps | 60s | 75% of 1RM |
| 5. Dumbbell Bench Press▶ | 4 sets | 9 reps | 60s | RPE 8-9 |
| 6. Bent Over Two-Dumbbell Row | 3 sets | 9 reps | 60s | RPE 8-9 |
| 7. Weighted Decline Situp | 3 sets | 12 reps | 60s | RPE 8-9 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 4 sets | 4 reps | 60s | 72.5% of 1RM or RPE 7 |
| 2. Barbell Bench Press | 1 set | 4 reps | 60s | 82% of 1RM |
| 3. Barbell Bench Press | 3 sets | 8 reps | 60s | 72% of 1RM |
| 4. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | RPE 8-9 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 9 reps | 60s | RPE 8-9 |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 9 reps | 60s | RPE 8-9 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 4 - 5 reps | 60s | 81% of 1RM or RPE 8 |
| 2. Lat Pulldown | 3 sets | 12 reps | 60s | RPE 8-9 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 10 reps | 60s | RPE 8-9 |
| 4. Dumbbell One Arm Triceps Extension (on bench)▶ | 3 sets | 12 reps | 60s | RPE 8-9 |
| 5. EZ-Bar Curl▶ | 3 sets | 12 reps | 60s | RPE 8-9 |
Day 4
Scroll to topAn Athlete Movement of Choice at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 2 reps | 60s | 87.5% of 1RM or RPE 7.5 |
| 2. Barbell Deadlift | 4 sets | 2 reps | 60s | 84% of 1RM |
| 3. Barbell Paused Deadlift | 4 sets | 4 reps | 60s | 3 secs
74% of 1RM or RPE 7.5
You can do more reps if you can |
| 4. 45 Degree Leg Press | 3 sets | 8 reps | 60s | RPE 6.5-8 |
| 5. Leg Extensions | 3 sets | 12 reps | 60s | RPE 8-9 |
Week 5
PROGRESS 3
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | 82% of 1RM or RPE 5 |
| 2. Barbell Squat | 3 sets | 5 reps | 60s | 70% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 85% of 1RM or RPE 6 |
| 4. Barbell Bench Press | 4 sets | 5 reps | 60s | 70% of 1RM |
| 5. Dumbbell Bench Press▶ | 2 sets | 12 reps | 60s | RPE 7 |
| 6. Bent Over Two-Dumbbell Row | 2 sets | 12 reps | 60s | RPE 7 |
| 7. Weighted Decline Situp | 2 sets | 15 reps | 60s | RPE 7 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 3 sets | 3 reps | 60s | 71% of 1RM or RPE 6 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | 77% of 1RM or RPE 5 |
| 3. Barbell Bench Press | 2 sets | 6 reps | 60s | 71% of 1RM |
| 4. Barbell Hip Thrust with Bench | 2 sets | 10 reps | 60s | RPE 7 |
| 5. Cable Triceps Pressdown▶ | 2 sets | 12 reps | 60s | RPE 7 |
| 6. Standing Dumbbell Biceps Curl | 2 sets | 12 reps | 60s | RPE 7 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 3 reps | 60s | 78% of 1RM or RPE 5 |
| 2. Lat Pulldown | 2 sets | 15 reps | 60s | RPE 7 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 2 sets | 12 reps | 60s | RPE 7 |
| 4. Dumbbell One Arm Triceps Extension (on bench)▶ | 2 sets | 15 reps | 60s | RPE 7 |
| 5. EZ-Bar Curl▶ | 2 sets | 15 reps | 60s | RPE 7 |
Day 4
Scroll to topAn Athlete Movement of Choice for 2 sets at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 3 reps | 60s | 82.5% of 1RM or RPE 7.5 |
| 2. Barbell Deadlift | 2 sets | 3 reps | 60s | 78% of 1RM |
| 3. Barbell Paused Deadlift | 4 sets | 3 reps | 60s | 3 secs
70% of 1RM or RPE 6 |
| 4. 45 Degree Leg Press | 2 sets | 10 reps | 60s | RPE 7 |
| 5. Leg Extensions | 2 sets | 15 reps | 60s | RPE 7 |
Week 6
INTENSIFY 1
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | 86% of 1RM or RPE 6 |
| 2. Barbell Squat | 4 sets | 5 reps | 60s | 74% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 87% of 1RM or RPE 6.5 |
| 4. Barbell Bench Press | 5 sets | 5 reps | 60s | 74% of 1RM |
| 5. Dumbbell Bench Press▶ | 3 sets | 11 reps | 60s | RPE 7-8.5 |
| 6. Bent Over Two-Dumbbell Row | 3 sets | 11 reps | 60s | RPE 7-8.5 |
| 7. Weighted Decline Situp | 3 sets | 15 reps | 60s | RPE 7-8.5 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 3 sets | 3 reps | 60s | 73% of 1RM or RPE 7 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | 80% of 1RM or RPE 5.5 |
| 3. Barbell Bench Press | 3 sets | 6 reps | 60s | 74% of 1RM |
| 4. Barbell Hip Thrust with Bench | 3 sets | 10 reps | 60s | RPE 7-8.5 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 11 reps | 60s | RPE 7-8.5 |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 11 reps | 60s | RPE 7-8.5 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 3 reps | 60s | 82% of 1RM or RPE 6.5 |
| 2. Lat Pulldown | 3 sets | 14 reps | 60s | RPE 7-8.5 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 12 reps | 60s | RPE 7-8.5 |
| 4. Dumbbell One Arm Triceps Extension (on bench)▶ | 3 sets | 14 reps | 60s | RPE 7-8.5 |
| 5. EZ-Bar Curl▶ | 3 sets | 14 reps | 60s | RPE 7-8.5 |
Day 4
Scroll to topAn Athlete Movement of Choice for 3 sets at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 3 reps | 60s | 86% of 1RM or RPE 8 |
| 2. Barbell Deadlift | 3 sets | 3 reps | 60s | 82% of 1RM |
| 3. Barbell Paused Deadlift | 5 sets | 3 reps | 60s | 3 secs
73% of 1RM or RPE 6.5
You can do more reps if you can |
| 4. 45 Degree Leg Press | 3 sets | 10 reps | 60s | RPE 7-8.5 |
| 5. Leg Extensions | 3 sets | 14 reps | 60s | RPE 7-8.5 |
Week 7
INTENSIFY 2
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | 88% of 1RM or RPE 7 |
| 2. Barbell Squat | 4 sets | 5 reps | 60s | 77% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 89% of 1RM or RPE 7 |
| 4. Barbell Bench Press | 5 sets | 5 reps | 60s | 77% of 1RM |
| 5. Dumbbell Bench Press▶ | 3 sets | 10 reps | 60s | RPE 8-9 |
| 6. Bent Over Two-Dumbbell Row | 3 sets | 10 reps | 60s | RPE 8-9 |
| 7. Weighted Decline Situp | 3 sets | 15 reps | 60s | RPE 8-9 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 3 sets | 3 reps | 60s | 75% of 1RM or RPE 7.5 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | 82% of 1RM or RPE 6 |
| 3. Barbell Bench Press | 3 sets | 6 reps | 60s | 76% of 1RM |
| 4. Barbell Hip Thrust with Bench | 3 sets | 9 reps | 60s | RPE 8-9 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 10 reps | 60s | RPE 8-9 |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 10 reps | 60s | RPE 8-9 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 3 reps | 60s | 85% of 1RM or RPE 7.5 |
| 2. Lat Pulldown | 3 sets | 13 reps | 60s | RPE 8-9 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 11 reps | 60s | RPE 8-9 |
| 4. Dumbbell One Arm Triceps Extension (on bench)▶ | 3 sets | 13 reps | 60s | RPE 8-9 |
| 5. EZ-Bar Curl▶ | 3 sets | 13 reps | 60s | RPE 8-9 |
Day 4
Scroll to topAn Athlete Movement of Choice for 3 sets at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 2 reps | 60s | 87.5% of 1RM or RPE 7.5 |
| 2. Barbell Deadlift | 4 sets | 2 reps | 60s | 84% of 1RM |
| 3. Barbell Paused Deadlift | 5 sets | 3 reps | 60s | 3 secs
75% of 1RM or RPE 7 |
| 4. 45 Degree Leg Press | 3 sets | 9 reps | 60s | RPE 8-9 |
| 5. Leg Extensions | 3 sets | 13 reps | 60s | RPE 8-9 |
Week 8
INTENSIFY 3
Day 1
Scroll to topnote: if shoulder/bicep/elbow pain, squat high bar
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | 91% of 1RM or RPE 7.5 |
| 2. Barbell Squat | 4 sets | 5 reps | 60s | 80% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 91% of 1RM or RPE 7.5 |
| 4. Barbell Bench Press | 5 sets | 5 reps | 60s | 80% of 1RM |
| 5. Dumbbell Bench Press▶ | 3 sets | 9 reps | 60s | RPE 8-9 |
| 6. Bent Over Two-Dumbbell Row | 3 sets | 9 reps | 60s | RPE 8-9 |
| 7. Weighted Decline Situp | 3 sets | 15 reps | 60s | RPE 8-9 |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 4 sets | 2 reps | 60s | 78% of 1RM or RPE 8 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | 84% of 1RM or RPE 7 |
| 3. Barbell Bench Press | 3 sets | 6 reps | 60s | 78% of 1RM |
| 4. Barbell Hip Thrust with Bench | 3 sets | 8 reps | 60s | RPE 8-9 |
| 5. Cable Triceps Pressdown▶ | 3 sets | 9 reps | 60s | RPE 8-9 |
| 6. Standing Dumbbell Biceps Curl | 3 sets | 9 reps | 60s | RPE 8-9 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 2 reps | 60s | 87% of 1RM or RPE 7.5 |
| 2. Lat Pulldown | 3 sets | 12 reps | 60s | RPE 8-9 |
| 3. Single-Arm Standing Dumbbell Shoulder Press | 3 sets | 10 reps | 60s | RPE 8-9 |
| 4. Dumbbell One Arm Triceps Extension (on bench)▶ | 3 sets | 12 reps | 60s | RPE 8-9 |
| 5. EZ-Bar Curl▶ | 3 sets | 12 reps | 60s | RPE 8-9 |
Day 4
Scroll to topAn Athlete Movement of Choice for 3 sets at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 1 reps | 60s | 91% of 1RM or RPE 7.5 |
| 2. Barbell Deadlift | 3 sets | 2 reps | 60s | 86% of 1RM |
| 3. Barbell Paused Deadlift | 5 sets | 3 reps | 60s | 3 secs
77% of 1RM or RPE 7.5
You can do as many reps as you can |
| 4. 45 Degree Leg Press | 3 sets | 8 reps | 60s | RPE 8-9 |
| 5. Leg Extensions | 3 sets | 12 reps | 60s | RPE 8-9 |
Week 9
TEST WEEK
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | 82% of 1RM or RPE 6.5 |
| 2. Barbell Squat | 3 sets | 4 reps | 60s | 78% of 1RM |
| 3. Barbell Bench Press | 2 sets | 1 reps | 60s | 84% of 1RM or RPE 6.5 |
| 4. Barbell Bench Press | 4 sets | 4 reps | 60s | 78% of 1RM |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Paused Deadlift | 4 sets | 1 reps | 60s | 80% of 1RM or RPE 6-7 |
| 2. Barbell Bench Press | 1 set | 3 reps | 60s | RPE 10 |
Day 3
Scroll to topnote: may superset biceps/triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 1 reps | 60s | RPE 10 |
Day 4
Scroll to topAn Athlete Movement of Choice for 3 sets at the end of the workout
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 3 reps | 60s | RPE 10 |
| 2. Paused Barbell Bench Press | 5 sets | 1 reps | 60s | 3 secs pause
77% of 1RM or RPE 7.5 |
Date Created: 2/4/20, 3:54 AM
Last Updated: 9/12/20, 9:39 PM
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