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PRs 10 Week Beginner Program

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79 views

PRs 10 Week Beginner Program

Uploaded by

renaldonaraine21
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Training

Maxes
Weeks 1
and 2
Squat 300 RPE Rating Definition
Bench 200 10 Maximum Effort, could not have done another rep
Deadlift 400 9.5 Maybe had 1 more rep left in the tank
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
6 Had 4 more reps left in the tank

Week 1 Week 2
Day 1 Sets Reps Weight RPE Last Set Sets Reps

Competition
Squat 1 4 245 1 4+

Competition
Squat 1 4 240 1 4

Competition
Squat 2 5 215 2 5

Romanian
Deadlifts 1 8 @ 7 RPE <---Insert Weight 1 8

Romanian
Deadlifts 2 8 #VALUE! 2 8
Leg Curl of
Choice 3 12 @ 9 RPE 3 12
Chest
Supported Row
of Choice 3 8 @ 8 RPE 3 8

Week 1 Week 2
Day 2 Sets Reps Weight RPE Last Set Sets Reps

Competition
Bench Press 1 4 165 1 4+

Competition
Bench Press 2 4 160 2 4

Competition
Bench Press 2 5 145 2 5
Incline
Dumbbell
Bench Press 3 10 @ 7 RPE 3 10

Band Pull
Aparts 3 15 @ 9 RPE 3 15

Bicep Curl of
Choice 3 12 @ 9 RPE 3 12
Tricep
Extension of
Choice 3 12 @ 9 RPE 3 12

Week 1 Week 2
Day 3 Sets Reps Weight RPE Last Set Sets Reps
Competition
Pause Squat 2 6 210 2 6

Competition
Pause Squat 2 6 190 2 6

Walking Lunges 3 10 @ 7 RPE 3 10

Lat Pulldown of
Choice 3 10 @ 8 RPE 3 10
Chest
Supported Row
of Choice 3 8 @ 8 RPE 3 8

Week 1 Week 2
Day 4 Sets Reps Weight RPE Last Set Sets Reps

Deadlift 1 5 295 1 5

Deadlift 1 5 275 1 5

Deadlift 2 6 255 2 6

Competition
Bench Press 2 7 145 2 7

Close Grip
Bench Press 2 7 125 2 7
Facepulls 3 12 @ 9 RPE 3 12
Tricep
Extension of
Choice 3 12 @ 9 RPE 3 12
Training
Maxes
Weeks 3 to
5
Squat 300
Bench 200
Deadlift 400

finitely had 1 more left

finitely had 2 more left

finitely had 2 more left

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set

As many reps as possible leaving 1


rep left in the tank (9 RPE). If you
get 5 reps or less, leave the
training max the same. If you get 6-
7 reps, increase training max by
5lbs. if you get 8+ reps, increase by
250 10lbs. 1 4 245

235 1 4 240

210 2 5 215

@ 7 RPE <---Insert Weight 1 8 @ 7 RPE <---Insert Weight

#VALUE! 2 8 #VALUE!
@ 9 RPE 3 12 @ 9 RPE

@ 8 RPE 3 8 @ 8 RPE

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set

As many reps as possible leaving 1


rep left in the tank (9 RPE). If you
get 5 reps or less, leave the
training max the same. If you get 6-
7 reps, increase training max by
5lbs. if you get 8+ reps, increase by
165 10lbs. 1 4 165

160 2 4 160

145 2 5 145

@ 7 RPE 3 10 @ 7 RPE

@ 9 RPE 3 15 @ 9 RPE

@ 9 RPE 3 12 @ 9 RPE

@ 9 RPE 3 12 @ 9 RPE

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set
205 2 6 210

185 2 6 190

@ 7 RPE 3 10 @ 7 RPE

@ 8 RPE 3 10 @ 8 RPE

@ 8 RPE 3 8 @ 8 RPE

Week 3
Weight RPE Last Set Sets Reps Weight RPE Last Set

305 1 5 315

285 1 5 295

265 2 6 270

140 2 7 145

125 2 7 125
@ 9 RPE 3 12 @ 9 RPE

@ 9 RPE 3 12 @ 9 RPE
Week 4
Sets Reps Weight RPE Last Set Day 1

As many reps as possible leaving 1


rep left in the tank (9 RPE). If you
get 5 reps or less, leave the training
max the same. If you get 6-7 reps,
increase training max by 5lbs. if you Competition
1 4+ 250 get 8+ reps, increase by 10lbs. Squat

Competition
1 4 235 Squat

Competition
2 5 210 Squat

Romanian
1 8 @ 7 RPE <---Insert Weight Deadlifts

Romanian
2 8 #VALUE! Deadlifts
Leg Curl of
3 12 @ 9 RPE Choice
Chest
Supported Row
3 8 @ 8 RPE of Choice

Week 4
Sets Reps Weight RPE Last Set Day 2

As many reps as possible leaving 1


rep left in the tank (9 RPE). If you
get 5 reps or less, leave the training
max the same. If you get 6-7 reps,
increase training max by 5lbs. if you Competition
1 4+ 165 get 8+ reps, increase by 10lbs. Bench Press

Competition
2 4 160 Bench Press

Competition
2 5 145 Bench Press
Incline
Dumbbell
3 10 @ 7 RPE Bench Press

Band Pull
3 15 @ 9 RPE Aparts

Bicep Curl of
3 12 @ 9 RPE Choice
Tricep
Extension of
3 12 @ 9 RPE Choice

Week 4
Sets Reps Weight RPE Last Set Day 3
Competition
2 6 205 Pause Squat

Competition
2 6 185 Pause Squat

3 10 @ 7 RPE Walking Lunges

Lat Pulldown of
3 10 @ 8 RPE Choice
Chest
Supported Row
3 8 @ 8 RPE of Choice

Week 4
Sets Reps Weight RPE Last Set Day 4

If RPE rating was 8 or more, keep


the same training max. If it was 6-
7.5 RPE, add 10lbs. to your training
max. And if it was 5.5 RPE or less,
1 5 325 add 15lbs. Deadlift

1 5 305 Deadlift

2 6 280 Deadlift

Competition
2 7 140 Bench Press

Close Grip
2 7 125 Bench Press
3 12 @ 9 RPE Facepulls
Tricep
Extension of
3 12 @ 9 RPE Choice
Week 5
Sets Reps Weight RPE Last Set

1 3 215

1 3 200

2 3 180

1 6 #VALUE!

1 6 #VALUE!
2 12 @ 7 RPE

2 8 @ 7 RPE

Week 5
Sets Reps Weight RPE Last Set

1 3 140

2 3 135

2 3 125

85% of last
2 8 week's weight

2 15 @ 7 RPE

2 12 @ 7 RPE

2 12 @ 7 RPE

Week 5
Sets Reps Weight RPE Last Set
2 4 175

2 4 155

85% of last
2 8 week's weight

2 10 @ 7 RPE

2 8 @ 7 RPE

Week 5
Sets Reps Weight RPE Last Set

1 3 275

1 3 260

1 5 240

2 5 120

2 5 105
2 12 @ 7 RPE

2 12 @ 7 RPE
Training
Maxes
Weeks 6
and 7
Squat 300 RPE Rating Definition
Bench 200 10 Maximum Effort, could not have done another rep
Deadlift 400 9.5 Maybe had 1 more rep left in the tank
9 Had 1 more rep left in the tank
8.5 Maybe had 2 more reps left in the tank, definitely had 1 more left
8 Had 2 more reps left in the tank
7.5 Maybe had 3 more reps left in the tank, definitely had 2 more left
7 Had 3 more reps left in the tank
6.5 Maybe had 4 more reps left in the tank, definitely had 2 more left
6 Had 4 more reps left in the tank

Week 6 Week 7
Day 1 Sets Reps Weight RPE Last Set Sets Reps

Competition
Squat 1 3 255 1 3

Competition
Squat 1 3 245 1 3

Competition
Squat 2 4 220 2 4

Romanian
Deadlifts 1 6 @ 7 RPE <---Insert Weight 1 6

Romanian
Deadlifts 2 6 #VALUE! 2 6
Leg Curl of
Choice 3 12 @ 9 RPE 3 12
Chest
Supported Row
of Choice 3 7 @ 8 RPE 3 8

Week 6 Week 7
Day 2 Sets Reps Weight RPE Last Set Sets Reps

Competition
Bench Press 1 3 170 1 3+

Competition
Bench Press 2 3 165 2 3

Competition
Bench Press 2 4 150 2 4
Incline
Dumbbell
Bench Press 3 8 @ 7 RPE 3 8

Band Pull
Aparts 3 15 @ 9 RPE 3 15

Bicep Curl of
Choice 3 10 @ 9 RPE 3 10
Tricep
Extension of
Choice 3 10 @ 9 RPE 3 10

Week 6 Week 7
Day 3 Sets Reps Weight RPE Last Set Sets Reps
Competition
Pause Squat 2 5 215 2 5

Competition
Pause Squat 2 5 195 2 5

Walking Lunges 3 8 @ 7 RPE 3 8

Lat Pulldown of
Choice 3 8 @ 8 RPE 3 8
Chest
Supported Row
of Choice 3 8 @ 8 RPE 3 8

Week 6 Week 7
Day 4 Sets Reps Weight RPE Last Set Sets Reps

Deadlift 1 4 305 1 4

Deadlift 1 4 285 1 4

Deadlift 2 5 265 2 5

Competition
Bench Press 2 6 150 2 6

Close Grip
Bench Press 2 6 130 2 6

Facepulls 3 12 @ 9 RPE 3 12
Tricep
Extension of
Choice 3 10 @ 9 RPE 3 10
Training
Maxes
Weeks 8 to
10
Squat 300
Bench 200
Deadlift 400

finitely had 1 more left

finitely had 2 more left

finitely had 2 more left

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set

As many reps as possible leaving 1


rep left in the tank (9 RPE). If you
get 4 reps or less, leave the
training max the same. If you get 5-
6 reps, increase training max by
5lbs. if you get 7+ reps, increase by
260 10lbs. 1 3 255

245 1 3 245

220 2 4 220

@ 7 RPE <---Insert Weight 1 6 @ 7 RPE <---Insert Weight

#VALUE! 2 6 #VALUE!
@ 9 RPE 3 12 @ 9 RPE

@ 8 RPE 3 8 @ 8 RPE

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set

As many reps as possible leaving 1


rep left in the tank (9 RPE). If you
get 4 reps or less, leave the
training max the same. If you get 5-
6 reps, increase training max by
5lbs. if you get 7+ reps, increase by
175 10lbs. 1 3 170

170 2 3 165

155 2 4 150

@ 7 RPE 3 8 @ 7 RPE

@ 9 RPE 3 15 @ 9 RPE

@ 9 RPE 3 10 @ 9 RPE

@ 9 RPE 3 10 @ 9 RPE

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set
210 2 5 215

190 2 5 195

@ 7 RPE 3 8 @ 7 RPE

@ 8 RPE 3 8 @ 8 RPE

@ 8 RPE 3 8 @ 8 RPE

Week 8
Weight RPE Last Set Sets Reps Weight RPE Last Set

315 1 4 325

295 1 4 305

270 2 5 280

150 2 6 150

130 2 6 130

@ 9 RPE 3 12 @ 9 RPE
@ 9 RPE 3 10 @ 9 RPE
Week 9 Week 10
Sets Reps Weight RPE Last Set Day 1 Sets

Competition
1 3 260 Squat 1

Competition
1 3 245 Squat 1

Competition
2 4 220 Squat 2

<---Insert Romanian
1 6 @ 7 RPE Weight Deadlifts 1

Romanian
2 6 #VALUE! Deadlifts 1
Leg Curl of
3 12 @ 9 RPE Choice 2
Chest
Supported Row
3 8 @ 8 RPE of Choice 2

Week 9 Week 10
Sets Reps Weight RPE Last Set Day 2 Sets

Competition
1 3+ 175 Bench Press 1

Competition
2 3 170 Bench Press 2

Competition
2 4 155 Bench Press 2
Incline
Dumbbell
3 8 @ 7 RPE Bench Press 2

Band Pull
3 15 @ 9 RPE Aparts 2

Bicep Curl of
3 10 @ 9 RPE Choice 2
Tricep
Extension of
3 10 @ 9 RPE Choice 2

Week 9 Week 10
Sets Reps Weight RPE Last Set Day 3 Sets
Competition
2 5 210 Pause Squat 2

Competition
2 5 190 Pause Squat 2

3 8 @ 7 RPE Walking Lunges 2

Lat Pulldown of
3 8 @ 8 RPE Choice 2
Chest
Supported Row
3 8 @ 8 RPE of Choice 2

Week 9 Week 10
Sets Reps Weight RPE Last Set Day 4 Sets

1 4 335 Deadlift 1

1 4 315 Deadlift 1

2 5 290 Deadlift 1

Competition
2 6 150 Bench Press 2

Close Grip
2 6 130 Bench Press 2

3 12 @ 9 RPE Facepulls 2
Tricep
Extension of
3 10 @ 9 RPE Choice 2
Reps Weight RPE Last Set

2 220

2 210

2 185

4 #VALUE!

4 #VALUE!
12 @ 7 RPE

8 @ 7 RPE

Reps Weight RPE Last Set

2 150

2 145

3 130

85% of last
6 week's weight

15 @ 7 RPE

10 @ 7 RPE

10 @ 7 RPE

Reps Weight RPE Last Set


3 180

3 160

85% of last
6 week's weight

8 @ 7 RPE

8 @ 7 RPE

Reps Weight RPE Last Set

3 285

3 270

3 245

4 130

4 110

12 @ 7 RPE
10 @ 7 RPE

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