SQUAT SPECIALIST PROGRAM WITH BENCH V1

MUST READ!!!!!!
What you need to be successful on this program:
Understand RPE:
10 RPE-0 reps left in the tank 
9 RPE-1 rep left in the tank 
8 RPE- 2 reps left in the tank
7 RPE- 3 reps left in the tank
6 RPE- 4 reps left in the 
(Make sure not to go over the prescribed  rpe for the day)

Inputting and changing maxes:
1. When first starting the program find your true one rep 
max (the week prior) then subtract 10- 15 pounds from it example 100 pounds=90 pounds in the 
program
2. If you get stronger and the weights feel a little easy don’t change your training max until you complete the  entire program and you want to run it again. (But if you feel like it’s so easy that it’s not even as little hard then increase it accordingly)

Recommended split: 
Monday-rest-Wednesday-rest- Friday-rest-rest 

Be patient and enjoy the process:
Strength Ian linear there are ups and downs so adjust the weight if your feeling tired on a certain day (that’s what the RPE is for) GOOD LUCK!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Squat (Low Bar)

Leg Press

Incline Bench Press (Dumbbell)

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