I just purchased the at home template. I am new to training like this and find the spreadsheet confusing. How many sets of each exercise am I supposed to do?
Matt,
Sorry to hear that. Make sure you check out the YouTube video on the Welcome page of the spreadsheet.
For Exercise 1 on Day 1 of Week 1, the prescription is:
Target: 8 to 12 reps @ RPE 8. Repeat for 1 set of 8 to 12 reps @ RPE 8.
This means 2 sets of 8-12 reps @ RPE 8. You will likely do additional sets as a warm-up for these two work sets.
Hope this helps!
-Jordan
Ok great. And for the GPP, do I do those workouts on alternating days? Tuesday/thursday for example?
Thank you for the hand holding!
Yep. That would be fine.
Ok. I completed my first workout. A problem that I ran into was on the goblet squats. The heaviest dumbbell available to me is 50lbs, and I am no way near my RPE target with 12-15 reps. What do you suggest I do? More sets? More reps?
There’s a pretty in-depth discussion of this in the text accompanying the template and I’d definitely check that out.
That said, I’d pick a harder variant that puts you in the target range here, e.g. something like :
Split squats
Bulgarian Split Squats
Pistols
tempo squat
paused squat
Or something like that.
How do I count the sets for the split squats? For example, is 12 reps with my left leg forward and then 12 reps with my right foot forward considered one set? Or is left leg forward one set and right leg forward another?