Leon .xlsx
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m m in g Pr og ra Le on
Week 1 L
Day 1 SBD
Day 2
GPP/optionl
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
Rep scheme X6 4x6 4x5 5x6
Lift cable lat pulldown Pedlay row
Rep scheme 3x10-12 4x6-8
Curl of your choice
4 sets
tricep movement of your choice 4 sets
upright row
4 sets
Conditioning
bike 15 min
Lift Comp Bench back off OHP Incline dumbell
Rep scheme x6 4x6 4x6 3x10-12
day 4
Lift seated cable row cable lat pulldown
Rep scheme 3x8-10 3x8-10
GPP/ optional
Curl of your choice
4 sets
Day 3 SB
tricep movement of your choice 4 sets
Day 5
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
4 sets bike 15 min Rep scheme x6 4x6 3x8 5x8
day 6 GPP/optional
Lift Lat pulldown one arm row
Rep scheme 3x12-15 3x12-15
Curl of your choice
4 sets
Tricep of your choie
4 sets
upright row conditioning
4 sets bike 15 min
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
Le
L S10B12D10 RPE target Weight used RPE achieved total volume 6 6 6 6
RPE target Weight used RPE achieved total volume 6 6 6
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
RPE target Weight used RPE achieved total volume 6 6 6 6
RPE target Weight used RPE achieved total volume
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
m m in g Pr og ra Le on
Week 2 M
Day 1 SBD
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
Lift cable lat pulldown Pedlay row
Day 2
GPP/optionl
Curl of your choice tricep movement of your choice
upright row Conditioning
Day 3 SB
Lift Comp Bench back off OHP Incline dumbell
day 4
Lift seated cable row cable lat pulldown
GPP/ optional
Curl of your choice tricep movement of your choice
Day 5
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
day 6 GPP/optional
Lift Lat pulldown one arm row Curl of your choice Tricep of your choie upright row conditioning
L S12B14D12 Rep scheme RPE target Weight used RPE achieved X6 6,7 4x6 6 5x5 6 5x6 7
Rep scheme RPE target Weight used RPE achieved 3x10-12 4x6-8
4 sets
leave 2 in tank in each set
8
4 sets
leave 2 in tank in each set
8
4 sets
leave 2 in tank in each set
8
bike 15 min
Rep scheme RPE target Weight used RPE achieved x6 6,7 4x6 6 4x6 6 3x10-12
Rep scheme RPE target Weight used RPE achieved 3x8-10 3x8-10
4 sets
leave 2 in tank in each set
8
4 sets
leave 2 in tank in each set
8
leave 2 in tank in each set
8
4 sets bike 15 min Rep scheme RPE target x6 6,7 5x6 3x8 6x8
Weight used RPE achieved 6 6 6
Rep scheme RPE target Weight used RPE achieved 3x12-15 3x12-15 4 sets
leave 2 in the tank
8
4 sets
leave 2 in the tank
8
leave 2 in the tank
8
4 sets bike 15 min
m m in g Pr og ra Le on
total volume Day 1 SBD
total volume
4 sets
Day 2
4 sets
GPP/optionl
4 sets
total volume Day 3 SB
total volume day 4
4 sets
GPP/ optional
4 sets
4 sets total volume Day 5
total volume day 6 GPP/optional
4 sets 4 sets 4 sets
g
am m in
Week 3 M
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
L S12B14D12 Rep scheme RPE target X6 6,7 4x6 7 5x5 7 5x6 7
Lift cable lat pulldown Pedlay row
Rep scheme RPE target 3x10-12 4x6-8
4 sets
leave 2 in tank in each set
tricep movement of your choice 4 sets
leave 2 in tank in each set
Curl of your choice
upright row
4 sets
Conditioning
bike 15 min
leave 2 in tank in each set
Lift Comp Bench back off OHP Incline dumbell
Lift seated cable row cable lat pulldown
Rep scheme RPE target x6 6,7 4x6 7 4x6 7 3x10-12
Rep scheme RPE target 3x8-10 3x8-10
4 sets
leave 2 in tank in each set
tricep movement of your choice 4 sets
leave 2 in tank in each set
Curl of your choice
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
leave 2 in tank in each set
4 sets bike 15 min Rep scheme RPE target x6 6,7 5x6 7 3x8 7 6x8 7
Lift Lat pulldown one arm row Curl of your choice Tricep of your choie upright row conditioning
Rep scheme RPE target 3x12-15 3x12-15 4 sets
leave 2 in the tank
4 sets
leave 2 in the tank
4 sets bike 15 min
leave 2 in the tank
m m in g Pr og ra
Weight used RPE achieved total volume
84 sets
84 sets
84 sets
Le on
B14D12 Weight used RPE achieved total volume
Weight used RPE achieved total volume
Weight used RPE achieved total volume
84 sets
84 sets
84 sets Weight used RPE achieved total volume
Weight used RPE achieved total volume
84 sets 84 sets 84 sets
m m in g Pr og ra Le on
Week 4 H
Day 1 SBD
Day 2
GPP/optionl
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
Rep scheme X6 4x6 5x5 5x6
Lift cable lat pulldown Pedlay row
Rep scheme 3x10-12 4x6-8
Curl of your choice
4 sets
tricep movement of your choice 4 sets
upright row
4 sets
Conditioning
bike 15 min
Lift Comp Bench back off OHP Incline dumbell
Rep scheme x6 4x6 4x6 3x10-12
day 4
Lift seated cable row cable lat pulldown
Rep scheme 3x8-10 3x8-10
GPP/ optional
Curl of your choice
4 sets
Day 3 SB
tricep movement of your choice 4 sets
Day 5
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
4 sets bike 15 min Rep scheme x6 5x6 4x8 7x8
day 6 GPP/optional
Lift Lat pulldown one arm row
Rep scheme 3x12-15 3x12-15
Curl of your choice
4 sets
Tricep of your choie
4 sets
upright row conditioning
4 sets bike 15 min
LS14B16D14 RPE target Weight used RPE achieved total volume 6,7,8 7 to 8 7 7 to 8
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
RPE target Weight used RPE achieved total volume 6,7,8 7to 8 7 6
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
RPE target Weight used RPE achieved total volume 6,7,8 7 to 8 7 7
RPE target Weight used RPE achieved total volume
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
Week 1 L
Day 1 SBD
Day 2
GPP/optionl
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
Rep scheme X6 4x6 4x5 5x6
Lift cable lat pulldown Pedlay row
Rep scheme 3x10-12 4x6-8
Curl of your choice
4 sets
tricep movement of your choice 4 sets
upright row
4 sets
Conditioning
bike 15 min
Lift Comp Bench back off OHP Incline dumbell
Rep scheme x6 4x6 4x6 3x10-12
day 4
Lift seated cable row cable lat pulldown
Rep scheme 3x8-10 3x8-10
GPP/ optional
Curl of your choice
4 sets
Day 3 SB
tricep movement of your choice 4 sets
Day 5
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
4 sets bike 15 min Rep scheme x6 4x6 3x8 5x8
day 6 GPP/optional
Lift Lat pulldown one arm row
Rep scheme 3x12-15 3x12-15
Curl of your choice
4 sets
Tricep of your choie
4 sets
upright row conditioning
4 sets bike 15 min
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
Le
L S10B12D10 RPE target Weight used RPE achieved total volume 6 6 6 6
RPE target Weight used RPE achieved total volume 6 6 6
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
RPE target Weight used RPE achieved total volume 6 6 6 6
RPE target Weight used RPE achieved total volume
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
m m in g Pr og ra Le on
Week 2 M
Day 1 SBD
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
Lift cable lat pulldown Pedlay row
Day 2
GPP/optionl
Curl of your choice tricep movement of your choice
upright row Conditioning
Day 3 SB
Lift Comp Bench back off OHP Incline dumbell
day 4
Lift seated cable row cable lat pulldown
GPP/ optional
Curl of your choice tricep movement of your choice
Day 5
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
day 6 GPP/optional
Lift Lat pulldown one arm row Curl of your choice Tricep of your choie upright row conditioning
L S12B14D12 Rep scheme RPE target Weight used RPE achieved X6 6,7 4x6 6 5x5 6 5x6 7
Rep scheme RPE target Weight used RPE achieved 3x10-12 4x6-8
4 sets
leave 2 in tank in each set
8
4 sets
leave 2 in tank in each set
8
4 sets
leave 2 in tank in each set
8
bike 15 min
Rep scheme RPE target Weight used RPE achieved x6 6,7 4x6 6 4x6 6 3x10-12
Rep scheme RPE target Weight used RPE achieved 3x8-10 3x8-10
4 sets
leave 2 in tank in each set
8
4 sets
leave 2 in tank in each set
8
leave 2 in tank in each set
8
4 sets bike 15 min Rep scheme RPE target x6 6,7 5x6 3x8 6x8
Weight used RPE achieved 6 6 6
Rep scheme RPE target Weight used RPE achieved 3x12-15 3x12-15 4 sets
leave 2 in the tank
8
4 sets
leave 2 in the tank
8
leave 2 in the tank
8
4 sets bike 15 min
m m in g Pr og ra Le on
total volume Day 1 SBD
total volume
4 sets
Day 2
4 sets
GPP/optionl
4 sets
total volume Day 3 SB
total volume day 4
4 sets
GPP/ optional
4 sets
4 sets total volume Day 5
total volume day 6 GPP/optional
4 sets 4 sets 4 sets
g
am m in
Week 3 M
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
L S12B14D12 Rep scheme RPE target X6 6,7 4x6 7 5x5 7 5x6 7
Lift cable lat pulldown Pedlay row
Rep scheme RPE target 3x10-12 4x6-8
4 sets
leave 2 in tank in each set
tricep movement of your choice 4 sets
leave 2 in tank in each set
Curl of your choice
upright row
4 sets
Conditioning
bike 15 min
leave 2 in tank in each set
Lift Comp Bench back off OHP Incline dumbell
Lift seated cable row cable lat pulldown
Rep scheme RPE target x6 6,7 4x6 7 4x6 7 3x10-12
Rep scheme RPE target 3x8-10 3x8-10
4 sets
leave 2 in tank in each set
tricep movement of your choice 4 sets
leave 2 in tank in each set
Curl of your choice
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
leave 2 in tank in each set
4 sets bike 15 min Rep scheme RPE target x6 6,7 5x6 7 3x8 7 6x8 7
Lift Lat pulldown one arm row Curl of your choice Tricep of your choie upright row conditioning
Rep scheme RPE target 3x12-15 3x12-15 4 sets
leave 2 in the tank
4 sets
leave 2 in the tank
4 sets bike 15 min
leave 2 in the tank
m m in g Pr og ra
Weight used RPE achieved total volume
84 sets
84 sets
84 sets
Le on
B14D12 Weight used RPE achieved total volume
Weight used RPE achieved total volume
Weight used RPE achieved total volume
84 sets
84 sets
84 sets Weight used RPE achieved total volume
Weight used RPE achieved total volume
84 sets 84 sets 84 sets
m m in g Pr og ra Le on
Week 4 H
Day 1 SBD
Day 2
GPP/optionl
Lift Comp squat Back off Tempo Bench 3-3-0 2' deficit deadlift
Rep scheme X6 4x6 5x5 5x6
Lift cable lat pulldown Pedlay row
Rep scheme 3x10-12 4x6-8
Curl of your choice
4 sets
tricep movement of your choice 4 sets
upright row
4 sets
Conditioning
bike 15 min
Lift Comp Bench back off OHP Incline dumbell
Rep scheme x6 4x6 4x6 3x10-12
day 4
Lift seated cable row cable lat pulldown
Rep scheme 3x8-10 3x8-10
GPP/ optional
Curl of your choice
4 sets
Day 3 SB
tricep movement of your choice 4 sets
Day 5
Lateral raise conditioning Lift Comp Deadlift Back off Close grip bench beltless high bar
4 sets bike 15 min Rep scheme x6 5x6 4x8 7x8
day 6 GPP/optional
Lift Lat pulldown one arm row
Rep scheme 3x12-15 3x12-15
Curl of your choice
4 sets
Tricep of your choie
4 sets
upright row conditioning
4 sets bike 15 min
LS14B16D14 RPE target Weight used RPE achieved total volume 6,7,8 7 to 8 7 7 to 8
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
RPE target Weight used RPE achieved total volume 6,7,8 7to 8 7 6
RPE target Weight used RPE achieved total volume
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
leave 2 in tank in each set
84 sets
RPE target Weight used RPE achieved total volume 6,7,8 7 to 8 7 7
RPE target Weight used RPE achieved total volume
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
leave 2 in the tank
84 sets
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