ProgramsGreg Nuckols · SBS

SBS Strength Program: Last Set RIR

A middle-ground SBS strength variant: a fixed 5 sets, rating the reps left in reserve (RIR) on the last set against the target, and raising or lowering the training max each week based on the deviation.

Weeks: 21
Days / week: 4
Exercises / day: 2–3

Intermediate
Strength

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Week structure

Week 1Block 1 starts

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 60% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 60% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 60% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 60% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 60% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 60% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 2

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 3

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 4

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 62.5% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 62.5% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 62.5% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 62.5% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 62.5% e1RMLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 7 · 62.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 7 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 5

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 6

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 7Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell High Bar Squat5 × 5 · 50% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. Deload week: just complete the listed weights, no RIR rating, no TM adjustment

Week 8Block 2 starts

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 65% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 9

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 10

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 11

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RMLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 6 · 67.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 6 reps): after finishing, rate your RIR, target 3. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 12

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 82.5% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 72.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 13

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 87.5% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 87.5% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 87.5% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 87.5% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 77.5% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 14Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell High Bar Squat5 × 5 · 50% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. Deload week: just complete the listed weights, no RIR rating, no TM adjustment

Week 15Block 3 starts

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RMLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 5 · 70% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 5 reps): rate your RIR after finishing, target 3. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 16

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 17

Day 1

Barbell High Bar Squat6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 18

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RMLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 4 · 75% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 4 reps): rate your RIR after finishing, target 2. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 19

Day 1

Barbell High Bar Squat6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 2

Barbell Bench Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 3

Barbell Conventional Deadlift6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RMLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Day 4

Barbell Overhead Press6 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.9Last set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 3 · 80% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 3 reps): after finishing, rate your RIR, target 2. Adjust next week's TM based on the deviation: 2 or more sets short → -5%; 1 set short or 1 more RIR than target on the last set → -2%; on target → no change; each 1 RIR below target (closer to failure) works in reverse, and 1/2/3/4/5+ levels of spare reserve beyond target → +0.5/1/1.5/2/3% (see doc).

Week 20

Day 1

Barbell High Bar Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 1 · 95% e1RMLast set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Incline Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Sumo Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 2

Barbell Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 1 · 95% e1RMLast set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Front Squat1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Push Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 3

Barbell Conventional Deadlift1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 1 · 95% e1RMLast set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell Close-Grip Bench Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RMLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Day 4

Barbell Overhead Press1 × 1 · 90% e1RM@RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 1 · 95% e1RMLast set (also 1 rep): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)
Barbell High Bar Squat1 × 1 · 90% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. @RPE8 single (optional TM check): work up to RPE8, and update the exercise's 1RM with the measured weight ÷ 0.95 × 2 · 85% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if neededLast set (also 2 reps): rate your RIR after finishing, target 1. Adjust next week's TM by the deviation: 2 or more sets short -> -5%; 1 set short or last set more than 1 RIR above target -> -2%; on target -> no change; for each 1 RIR below target (closer to failure) work in reverse, with 1/2/3/4/5+ RIR of excess reserve -> +0.5/1/1.5/2/3% (see doc)

Week 21Deload week

Day 1

Barbell High Bar Squat5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Incline Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Sumo Deadlift5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 2

Barbell Bench Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Front Squat5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Push Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 3

Barbell Conventional Deadlift5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell Close-Grip Bench Press5 × 5 · 50% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.

Day 4

Barbell Overhead Press5 × 5 · 60% e1RMDeload week: just complete the listed weights, do not rate RIR, do not adjust TM.
Barbell High Bar Squat5 × 5 · 50% e1RM · tempo 0-2-0Paused squat: pause about 2 seconds at the bottom; based on your own training max (about 90-95% of your squat), reduce the weight if needed. Deload week: just complete the listed weights, no RIR rating, no TM adjustment

Program guide

Overview

The SBS Strength Program "Last Set RIR" variation (Stronger by Science / Greg Nuckols). The structure matches the other two variations (21 weeks in three blocks, deloads in Weeks 7/14/21, main lifts 70%→95%); the difference is the adjustment signal: each exercise gets a fixed 5 sets of the same reps, and after the final set you self-rate your RIR and compare it against the target, which is gentler than final-set-to-failure and more objective than set-count autoregulation.

Who it's for

Intermediate to advanced lifters who can rate RIR fairly accurately and don't want to truly fail every week.
The 4-day full-body version (official default; 2x-6x and low-frequency versions also exist).

Weekly structure

Same as the series: D1 squat + incline + sumo pull; D2 bench + front squat + push press; D3 deadlift + close-grip bench; D4 press + paused squat. Main-lift intensity waves and rep lookup are the same as the RTF version; the final-set RIR target falls as intensity rises: ≤72.5% → 3, 75-82.5% → 2, 85-95% → 1, 97.5%+ → 0.

Progression rules: training max (TM) autoregulation

5 sets per exercise (the @RPE8 single check is counted separately). Compare your self-rated final-set RIR against the target and adjust that lift's 1RM (= TM):

Final-set performance	TM adjustment
2 or more sets short	-5%
1 set short, or final-set RIR 1 above target (too easy, in reverse)	-2%
All sets completed and final set right at target RIR	No change
Final set 1 notch more in reserve than target	+0.5%
2 notches more	+1%
3 notches more	+1.5%
4 notches more	+2%
5 or more notches more	+3%

The measured @RPE8 single ÷ 0.9 can directly update TM; deload weeks make no adjustments.

Notes

Self-rating RIR takes some experience; novices should calibrate their feel with the "final set to failure" variation first.
Upper back/accessory choices have no placeholders; paused squat is attached to squat (tempo 0-2-0, reduce for its own lower max).

Program by Greg Nuckols. TopSet is not affiliated with or endorsed by the program’s creator. Program names and trademarks belong to their owners. See the guide for original sources.

Make every set count.

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