Understanding the Program

The program comes as a PDF and an Excel spreadsheet. The 8 columns:

1. Each exercise has a clickable demo link.
2. Intensity technique — done after the last set only.
3. Warm-up sets — should be light and easy.
4. Record the weight used for each set.
5. Early-Set RPE — often a touch lower than the Last-Set RPE.
6. Rest — rough guidelines for rest between sets.
7. Two substitution options per exercise.
8. Exercise-specific coaching cues — read the notes before warming up so you can practice new cues.