As a reminder our RPE weight scale is as follows:
Light: technique focus. controlled movement. won't be sore the next day
Medium: challenging but can complete all reps and all sets with perfect technique
Heavy: Can barely compete the last rep in each set
Vheavy: Maxed out. Likely needs a spot to finish the last rep
Dynamic: Light but quick, precise movements. Lifting as quick as you can
Warm up: 10-15 mins
| General Lifts (Do not circuit) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
*** Add one set of Skierg or rollerboard between each different exercise (4 total) | | | | | | |
| Bench Press | 3 x 6 medium | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Back Squat | 3 x 6 med | 3 x 5 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 3 Vheavy |
| Weighted pull ups | 3 x 4 | 3 x 4 | 3 x 4 | 3 x 4 | 3 x 3 Vheavy | 3 x 3 Vheavy |
| Dead lift (hex bar if possible) | 3 x 8 med | 3 x 6 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| | | | | | |
| optional add: | | | | | | |
| SkiErg or rolleroad | x10 powerful | | | | | |
| add 1 set as you switch exercises (4 total) | | | | |
