12-Week Training Log

WEEK 01 Recovery Week

*If a trap bar isn't available, or your knee/hip hasn't been cleared for it, substitute heavier Romanian Deadlifts.

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RPE 6 = 4 reps left · 7 = 3 left · 8 = 2 left · 9 = 1 left · 10 = max effort.
Full explanations, progression logic, and nutrition targets live in your 12-Week Training Program document.