The days of the week you are to train are set. The schedule must go in the order of the days listed. You can start any day you'd like if the days off are kept in the same order.

RPE	Definition						

10	Concentric Failure						
9.5	Could have done slightly more weight, but not another rep						
9	One rep shy of failure						
8.5	One rep shy of failure and could have done slightly more weight						
8	Two reps shy of failure						
7.5	Two reps shy of failure and could have done slightly more weight						
7	Three reps shy of failure						
6.5	Three reps shy of failure and could have done slightly more weight						
6	Four reps shy of failure

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

WHEN DOING SQUAT AND BENCH DO AMRAP OF THE SAME WEIGHT AS PREVIOUS SET 

Squat (Low Bar)

Bench Press (Paused)

Overhead Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Sit Up

Bicycle Crunch

Mountain Climber

Plank

Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Barbell Row

Lat Pulldown

Hammer Curl

Squat (Paused)

Incline Bench Press (Barbell)

Goblet Squat

Romanian Deadlift (Barbell)

Single Arm Row (Dumbbell)

Seated Row (Cable)

Leg Curl

Cycling

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (Cable)

V-Handle Tricep Pushdown (Cable)

Decline Crunch (Weighted)

Concentration Curl

Bench Press (Dumbbell)

Reverse Pec Deck

Seated Dip (Machine)

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