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
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 |
| Single arm KB bench press | x 8 each arm med/heavy | x 8 each arm med/heavy | x 8 each arm med/heavy | x 8 each arm med/heavy |
| DB split squat | 3 x 8 each leg med/heavy | 3 x 8 each leg med/heavy | 3 x 8 each leg med/heavy | 3 x 8 each leg med/heavy |
| Push press | 3 x 5 med/heavy | 3 x 4 med/heavy | 3 x 4 med/heavy | 3 x 4 med/heavy |
| Weighted step up w/ Bar bell (or DB) | 3 x 5 each leg med | 3 x 5 each leg med/heavy | 3 x 4 each leg med/heavy | 3 x 4 each leg med/heavy |
