Thursday November 27th 2025
Deadlift
155 lbs x4 @RPE 6
165 lbs x4 @RPE 7
185 lbs x4 @RPE 8 x 2 sets
Overhead Press
65 lbs x8 @RPE 6
75 lbs x8 @RPE 7
85 lbs x8 @RPE 8 x 2 sets
Squat
95 lbs x10 @RPE 6
115 lbs x10 @RPE 7
135 lbs x10 @RPE 8
Tuesday December 2nd 2025
Squat
165 lbs x4 @RPE 6
175 lbs x4 @RPE 7
185 lbs x4 @RPE 8 x 2 sets
Overhead Press
65 lbs x10 @RPE 6
80 lbs x10 @RPE 7
85 lbs x10 @RPE 8 x 2 sets
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
170 lbs x8 @RPE 8 x2
Thursday December 4th 2025
Bench Press
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
215 lbs x4 @RPE 8 x 2 sets
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
166 lbs x7 @RPE 8 x 2 sets
Saturday December 6th 2025
Deadlift
155 lbs x4 @RPE 6
185 lbs x4 @RPE 7
195 lbs x4 @RPE 8 x 2 sets
Overhead Press
65 lbs x8 @RPE 6
80 lbs x8 @RPE 7
90 lbs x8 @RPE 8 x 2 sets
Tuesday December 2nd 2025
Squat
155 lbs x4 @RPE 6
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8 x 2 sets
Overhead Press
65 lbs x10 @RPE 6
75 lbs x10 @RPE 7
85 lbs x10 @RPE 8 x 2 sets
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
185 lbs x8 @RPE 8 x2
Tuesday December 23rd 2025
Squat
185 lbs x4 @RPE 6
190 lbs x4 @RPE 7
195 lbs x4 @RPE 8 x 2 sets
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
180 lbs x8 @RPE 8 x2
Quick lift today. Only had time for 2 exercises and was done this in about 40 minutes. Due to my work schedule and it becoming harder to train on lunch breaks or in the afternoon (something usually comes up).
I am going to try to start waking up at 4 am. Grab a quick bite to eat and then hopefully training by 420 ish. Ideally I will have more time to do the workout and not feel so time crunched.
I could easily have a 1.5 hour workout guilt free which would be nice. I know this is going to be a huge adjustment and in previous times when I have done early morning workouts, I usually feel awful but my hope is to stick with it for a few weeks atleast and hopefully it gets easier.
Friday December 26th 2025
Bench Press
185 lbs x4 @RPE 6
190 lbs x4 @RPE 7
195 lbs x4 @RPE 8
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
175 lbs x7 @RPE 8 x 2 sets
Got this workout done around 4:30-5:30 am. Pretty tough getting up so early. Hopefully these early morning lifts become more routine.
Sunday December 28th 2025
Deadlift
185 lbs x4 @RPE 6
205 lbs x4 @RPE 7
210 lbs x4 @RPE 8 x 2 sets
Overhead Press
65 lbs x8 @RPE 6
75 lbs x8 @RPE 7
95 lbs x8 @RPE 8 x 2 sets
DB Lunge
2 lbs x10 @RPE 6
5 lbs x10 @RPE 7
10 lbs x10 @RPE 8
Tuesday December 30th 2025
Squat
185 lbs x4 @RPE 6
190 lbs x4 @RPE 7
195 lbs x4 @RPE 8 x 2 sets
Overhead Press
65 lbs x10 @RPE 6
75 lbs x10 @RPE 7
85 lbs x10 @RPE 8 x 2 sets
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
185 lbs x8 @RPE 8
Friday January 2nd 2026
Bench Press
135 lbs x10 @RPE 6
155 lbs x10 @RPE 7
160 lbs x10 @RPE 8
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
185 lbs x7 @RPE 8 x 2 sets
1 Like
Monday January 5th 2026
Squat
185 lbs x4 @RPE 6
195 lbs x4 @RPE 7
200 lbs x4 @RPE 8 x 2 sets
Overhead Press
65 lbs x10 @RPE 6
80 lbs x10 @RPE 7
95 lbs x10 @RPE 8 x 2 sets
Deadlift
135 lbs x8 @RPE 6
155 lbs x8 @RPE 7
185 lbs x8 @RPE 8
Wednesday January 7th 2026
Bench Press
135 lbs x4 @RPE 6
155 lbs x4 @RPE 7
185 lbs x4 @RPE 8 x 3 sets
Squat
135 lbs x7 @RPE 6
155 lbs x7 @RPE 7
185 lbs x7 @RPE 8 x 2 sets
Sunday January 18th 2026
Squat
185 lbs x4 @RPE 7
205 lbs x4 @RPE 8
215 lbs x4 @RPE 9
Incline Bench Press
65 lbs x10 @RPE 7
85 lbs x10 @RPE 8
85 lbs x10 @RPE 9
Deadlift
135 lbs x8 @ RPE 6
155 lbs x8 @RPE 6
155 lbs x8 @RPE 7
Wednesday January 21st 2026
Bench Press
165 lbs x4 @RPE 6
175 lbs x4 @RPE 7
185 lbs x4 @RPE 8
Paused Squat
95 lbs x7 @RPE 7
115 lbs x7 @RPE 8
135 lbs x7 @RPE 9
Havenāt done paused squats in a little bit so I went light to get used to the exercise again.
My Training has been pretty inconsistent for the past few months. Between work and a nagging right knee injury I just havenāt been able to string together multiple good weeks before something falls apart.
I was running the first Gen Beginner template for awhile (probably too long) but due to the set backs just couldnāt keep momentum going and couldnāt really progress into the later phases. Sucks because I really liked the set up.
So I am working through this again, but I do feel like I need a slight change and could benefit from a little more variation. Looking at the new released 2nd generation Beginner template looks perfect for me right now.
I am impressed with the structure of it and I think it will be a good on ramp for the next 15 weeks. Hopefully lots of strength and muscle gains coming my way.
I finished the first workout today and it was nice doing some variations and different rep schemes.
Beginner Program 2nd Generation
Sunday February 8th 2026
Squat
165 lbs x6 @RPE 6
175 lbs x6 @RPE 7
185 lbs x6 @RPE 8
Overhead Press
65 lbs x12 @RPE 6
70 lbs x12 @RPE 7
75 lbs x12 @RPE 8
Romanian Deadlift
95 lbs x8 @RPE 6
95 lbs x8 @RPE 6
95 lbs x8 @RPE 6
Dumbell Row
30 lbs x6 @RPE 6
40 lbs x6 @RPE 7
50 lbs x6 @RPE 8
Tuesday February 10th 2026
Bench Press
155 lbs x6 @RPE 6
165 lbs x6 @RPE 7
170 lbs x6 @RPE 8
2 Count Paused Squats
95 lbs x12 @RPE 6
105 lbs x12 @RPE 7
115 lbs x12 @RPE 8
Dumbbell Row
30 lbs x12 @RPE 6
40 lbs x12 @RPE 7
50lbs x12 @RPE 8
Bicep Curls
10 lbs x12 @RPE 6
20 lbs x12 @RPE 7
25 lbs x12 @RPE 8
Thursday February 12th 2026
Deadlift
185 lbs x6 @RPE 6
195 lbs x6 @RPE 7
205 lbs x6 @RPE 8
Dumbell Bench Press
30 lbs x8 @RPE 6
40 lbs x8 @RPE 7
50 lbs x8 @RPE 8
Split Squats
Bodyweight x12 x 3 Sets
Back to training as I was fighting quite the illness last week. I am better now so I am getting back it.
Monday February 22nd 2026
Squat
135 lbs x6 @RPE 6
155 lbs x6 @RPE 7
175 lbs x6 @RPE 8 x 2 sets
Overhead Press
55 bs x12 @RPE 6
65 lbs x12 @RPE 7
75 lbs x12 @RPE 8
Romanian Deadlift
95 lbs x8 @RPE 6
105 lbs x8 @RPE 7
110 lbs x8 @RPE 8
Wednesday February 25th 2026
Bench Press
145 lbs x6 @RPE 6
155 lbs x6 @RPE 7
165 lbs x6 @RPE 8
2 Count Paused Squats
95 lbs x8 @RPE 6
115 lbs x8 @RPE 7
135 lbs x8 @RPE 8 x 2 sets
Saturday February 28th 2026
Deadlift
155 lbs x6 @RPE 6
185 lbs x6 @RPE 7
200 lbs x6 @RPE 8 x 2 sets
Dumbell Bench Press
30 lbs x8 @RPE 6
40 lbs x8 @RPE 7
50 lbs x8 @RPE 8 x 2 sets
Lunges
Bodyweight x12 x 3 Sets