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 Client Name: Your Name

Session 1 / Strength Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Order Exercise % 1RM RPE Minimum Sets Maximum Sets Minimum Reps Maximum Reps Rest Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Total Reps Volume/Exercise Average RPE
Squat 90 9 3 3 1 3 5 minutes 0 0 #DIV/0!
Bench Deadlift 90 9 3 3 1 3 5 minutes 0 0 #DIV/0!
Deadlift 90 9 3 3 1 3 5 minutes 0 0 #DIV/0!
DB OH Press 80 7 3 3 6 8 Auto Reg 0 0 #DIV/0!
Chin Ups 80 7 3 3 6 8 Auto Reg 0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
Total/Average 0 0 #DIV/0!
Session 2/ Hypertrophy Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Order Exercise % 1RM RPE Minimum Sets Maximum Sets Minimum Reps Maximum Reps Rest Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Total Reps Volume/Exercise Average RPE
Front Squat 80 8 4 4 6 8 Auto Reg 0 0 #DIV/0!
DB Press 80 8 4 4 6 8 Auto Reg 0 0 #DIV/0!
Glute Ham Raise 80 8 3 3 6 8 Auto Reg 0 0 #DIV/0!
DB Row, Elbow Out 80 8 3 3 6 8 Auto Reg 0 0 #DIV/0!
Barbell Curls 80 8 3 3 6 8 Auto Reg 0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
Total/Average 0 0 #DIV/0!
Session 3 / Power Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Order Exercise % 1RM RPE Minimum Sets Maximum Sets Minimum Reps Maximum Reps Rest Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Total Reps Volume/Exercise Average RPE
Squat 90 8 3 3 1 1 3 minutes 0 0 #DIV/0!
Bench 90 8 3 3 1 1 3 minutes 0 0 #DIV/0!
Deadlift 90 8 3 3 1 1 3 minutes 0 0 #DIV/0!
Military Press 80 8 3 3 6 8 Auto Reg 0 0 #DIV/0!
Barbell Row 80 8 3 3 6 8 Auto Reg 0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
Total/Average 0 0 #DIV/0!

Session 4 / Strength Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Order Exercise % 1RM RPE Minimum Sets Maximum Sets Minimum Reps Maximum Reps Rest Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Total Reps Volume/Exercise Average RPE
Squat 80 9 5 5 1 30 5 minutes 0 0 #DIV/0!
Bench Deadlift 80 9 5 5 1 30 5 minutes 0 0 #DIV/0!
Deadlift 80 9 5 5 1 30 5 minutes 0 0 #DIV/0!
DB OH Press 70 8 3 3 10 12 Auto Reg 0 0 #DIV/0!
Chin Ups 70 8 3 3 10 12 Auto Reg 0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
Total/Average 0 0 #DIV/0!

Session 5 / Hypertrophy Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Order Exercise % 1RM RPE Minimum Sets Maximum Sets Minimum Reps Maximum Reps Rest Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Total Reps Volume/Exercise Average RPE
Front Squat 70 8 4 4 10 12 Auto Reg 0 0 #DIV/0!
DB Press 70 8 4 4 10 12 Auto Reg 0 0 #DIV/0!
Glute Ham Raise 70 8 3 3 10 12 Auto Reg 0 0 #DIV/0!
DB Row, Elbow Out 70 8 3 3 10 12 Auto Reg 0 0 #DIV/0!
Barbell Curls 70 8 3 3 10 12 Auto Reg 0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
Total/Average 0 0 #DIV/0!

Session 6 / Power Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Order Exercise % 1RM RPE Minimum Sets Maximum Sets Minimum Reps Maximum Reps Rest Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Total Reps Volume/Exercise Average RPE
Squat 80 8 5 5 1 1 3 minutes 0 0 #DIV/0!
Bench 80 8 5 5 1 1 3 minutes 0 0 #DIV/0!
Deadlift 80 8 5 5 1 1 3 minutes 0 0 #DIV/0!
Military Press 70 8 3 3 10 12 Auto Reg 0 0 #DIV/0!
Barbell Row 70 8 3 3 10 12 Auto Reg 0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
Total/Average 0 0 #DIV/0!

Session 7 / Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8 Set 9 Set 10
Order Exercise % 1RM RPE Minimum Sets Maximum Sets Minimum Reps Maximum Reps Rest Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Reps Weight RPE Total Reps Volume/Exercise Average RPE
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
0 0 #DIV/0!
Total/Average 0 0 #DIV/0!

Weekly Volume 0 Weekly Average RPE #DIV/0!

Client Notes
 Enter 1RM in the '1RM' column, and select the % you wish to
calculate

Percentage of 1 Approx. No. of

1RM % Weight
Rep Max Reps
100 1
95 2 100 35 35
90 4
85 6
80 8
75 10
70 15
65 20
Occlusion 30 30