How to use this training template:

1.) Got to sheet "b: initial data entry sheet" and fill in the exercises you wish to include in this mesocyle of training by picking them from the drop-down menu in each cell.

2.) On sheet b as well, fill in your 10 rep maxes for the exercises you selected by typing them in. If you don't know the exact values, do your best to estimate them.

3.) Your program should be well in place on sheet c "mesocycle" by this point.
Please fill out the rating scale for each available exercise (select from the drop-down menus in every blue cell) so that your volume can be auto-adjusted to your responses.
The rating scale guide is just below the program itself if your scroll down on sheet c.
Start Here -----> 1.) Choose Exercise From Dropdown Menu in Each Cell Below: 2.) Type in 10RM of Each Exercise*:
Legs Move 1: High Bar Squat 60
Legs Move 2: Leg Press 120
Pushing Move 1: Wide Grip Bench Press 10
Pushing Move 2: Incline Dumbbell Press 16
Deadlift Move: Deficit Deadlift 70
Hamstring Move: Lying Leg Curl 7,5
Upper Body Pulling Move 1: Two-Arm Dumbbell Rows 20
Upper Body Pulling Move 2: Overhand Pullups 57
Shoulder Move 1: Dumbbell Lateral Raise 5
Shoulder Move 2: Other Medial Delt Move of Choice 3,5

* Add your bodyweight to moves that involve it, such as pullups and glute-ham raises. When looking at the workout, subtract your bodyweight to get the weight added via belt or dumbbell, etc…
 Week 1 Week 2 Week 3 Week 4 Week 5: Deload
Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal
Monday
High Bar Squat 6 57,5 3/fail 6 60 3/fail 6 62,5 2/fail 8 0 6 62,5 1/fail 10 0 2 57,5 1/2 reps of Week 1
Deficit Deadlift 2 67,5 3/fail 2 70 3/fail 2 72,5 2/fail 8 0 2 75 1/fail 10 0 2 67,5 1/2 reps of Week 1
Two-Arm Dumbbell Rows 2 20 3/fail 2 20 3/fail 2 22,5 2/fail 8 0 2 22,5 1/fail 10 0 2 20 1/2 reps of Week 1
Abs of choice (optional) 2 3/fail 2 14 3/fail 2 2/fail 2 1/fail 2 1/2 reps of Week 1

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Reps Rep Results *Rating Sets Weight Rep Goal
Tuesday
Wide Grip Bench Press 6 45 3/fail 6 47,5 3/fail 6 47,5 2/fail 6 50 1/fail 2 45 1/2 reps of Week 1
High Bar Squat 2 57,5 3/fail 2 60 3/fail 2 62,5 2/fail 2 62,5 1/fail 2 57,5 1/2 reps of Week 1
Dumbbell Lateral Raise 2 5 3/fail 2 5 3/fail 2 5 2/fail 2 5 1/fail 2 5 1/2 reps of Week 1
Abs of choice (optional) 2 3/fail 2 3/fail 2 2/fail 2 1/fail 2 1/2 reps of Week 1
Rating: Rating:

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Reps Rep Results *Rating Sets Weight Rep Goal
Wednesday
Deficit Deadlift 4 67,5 3/fail 4 70 3/fail 4 72,5 2/fail 4 75 1/fail 2 35 1/2 reps of Week 1
Lying Leg Curl 2 7,5 3/fail 2 7,5 3/fail 2 7,5 2/fail 2 7,5 1/fail 2 5 1/2 reps of Week 1
Two-Arm Dumbbell Rows 2 20 3/fail 2 20 3/fail 2 22,5 2/fail 2 22,5 1/fail 2 10 1/2 reps of Week 1
Dumbbell Lateral Raise 2 5 3/fail 2 5 3/fail 2 5 2/fail 2 5 1/fail 2 5 1/2 reps of Week 1
Abs of choice (optional) 2 23 3/fail 2 3/fail 2 2/fail 2 1/fail 2 1/2 reps of Week 1

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Reps Rep Results *Rating Sets Weight Rep Goal
Thursday
Leg Press 6 115 3/fail 6 120 3/fail 6 122,5 2/fail 6 127,5 1/fail 2 60 1/2 reps of Week 1
Wide Grip Bench Press 2 10 3/fail 2 10 3/fail 2 10 2/fail 2 10 1/fail 2 5 1/2 reps of Week 1
Other Medial Delt Move of Choice 2 2,5 3/fail 2 2,5 3/fail 2 2,5 2/fail 2 2,5 1/fail 2 0 1/2 reps of Week 1
Abs of choice (optional) 2 23 3/fail 2 3/fail 2 2/fail 2 1/fail 2 1/2 reps of Week 1

Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Rep Goal Rep Results *Rating Sets Weight Reps Rep Results *Rating Sets Weight Rep Goal
Friday
Incline Dumbbell Press 4 15 3/fail 4 15 3/fail 4 15 2/fail 4 17,5 1/fail 2 10 1/2 reps of Week 1
Leg Press 2 115 3/fail 2 120 3/fail 2 122,5 2/fail 2 127,5 1/fail 2 60 1/2 reps of Week 1
Overhand Pullups 2 55 3/fail 2 57,5 3/fail 2 60 2/fail 2 60 1/fail 2 30 1/2 reps of Week 1
Other Medial Delt Move of Choice 2 2,5 3/fail 2 2,5 3/fail 2 2,5 2/fail 2 2,5 1/fail 2 0 1/2 reps of Week 1
Abs of choice (optional) 2 23 3/fail 2 3/fail 2 2/fail 2 1/fail 2 1/2 reps of Week 1

3.) *Rating Guide:

(1: The reps were pretty easy to get, no serious challenge whatsoever.)
(0: The reps were tough to get, but the effort was manageable and I had a couple left in the tank.)
(-1 The reps were VERY tough to get and I barely managed to eek them out.)

tricep cabo 15 kg 10x 2 set