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ProgrammingToWin Workout Calculator v1.3
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Enter your last workout weights or starting weights in the dotted white boxes below
Also enter the amount of reps you got on your work sets
If it is your first workout, remember the work sets are always 3-6 reps
Pounds:
Exercise Last Workset Weights Reps Next Workout Weights Reps
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
Pause
Bench
Deadlift
www.PowerliftingToWin.com
Squat
PNP1
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Enter your last workout weights or starting weights in the dotted white boxes below
Also enter the amount of reps you got on your work sets
If it is your first workout, remember the work sets are always 3-6 reps
Pounds:
Exercise Last Workset Weights Reps Next Workout Weights Reps
www.PowerliftingToWin.com
Pause
Bench
Deadlift
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
Squat
MON
and
FRI
PNP2
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
Exercise Last Workset Weights Reps Next Workout Weights Reps
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
2-Count
Pause
Squat
2-Count
Pause
Bench
PNP2
WED
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Enter your last workout weights or starting weights in the dotted white boxes below
Also enter the amount of reps you got on your work sets
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Remember, for back-off sets, you perform the same amount of reps you got on your work set
Pounds:
Exercise Last Time Reps Next Time Reps Fatigue Exercise
Load Drop
RPE 9
3-6%
Load Drop
RPE 9
5-10%
Load Drop
RPE 9
2-4%
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
www.PowerliftingToWin.com
Pause
Bench
Deadlift
2-Count
Pause
Bench
WED
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
PNP3
MON
and
FRI
Squat
2-Count
Pause
Squat
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Last Time Reps Next Time Reps Fatigue
Repeat
RPE 82-3%
Repeat
RPE 82-3%
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
PNP3
Enter your last workout weights or starting weights in the dotted white boxes below
Also enter the amount of reps you got on your work sets
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Remember, for back-off sets, you perform the same amount of reps you got on your work set
For new exercises, you will have to "work up" on your first workout to find your weights
Pounds:
Exercise Last Time Reps Next Time Reps Fatigue
Load Drop
RPE 9
6-9%
Load Drop
RPE 9
6-9%
Load Drop
RPE 9
4-6%
Load Drop
2-Count Pause Bench
PIP1
www.PowerliftingToWin.com
2" Deficit Deadlift
Mon
Close Grip Bench Press
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
2-Count Pause Squat
RPE 9
4-6%
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
Mon
Close Grip Bench Press
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Exercise Last Time Reps Next Time Reps Fatigue Exercise Last Time
Repeat
RPE 8Repeat
Repeat
RPE 8Repeat
Front
Squat
Incline
Bench
PIP1
www.PowerliftingToWin.com
Squat
Pause
Bench
Deadlift
FRI
ONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
WED
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Reps Next Time Reps Fatigue
Load Drop
RPE 9
2-3%
Load Drop
RPE 9
4-6%
Load Drop
RPE 9
2-3%
PIP1
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Enter your last workout weight, reps, and PE in the dotted white boxes below
You may round up a bit from the calculations if you so choose, but do not round up too much!
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Remember, for back-off sets, you perform the same amount of reps you got on your work set
For new exercises, you will have to "work up" on your first workout to find your weights
Pounds:
Week:
Day of the Week:
Exercise Last Time Reps RPE Next Time Reps
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
PIP2
What Week of the Cycle Are You On? Enter 1, 2, or 3
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for Sat
Projected New e1RM:
Last e1RM:
Projected New e1RM:
Last e1RM:
Projected New e1RM:
Last e1RM:
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Fatigue
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
PIP2
What Week of the Cycle Are You On? Enter 1, 2, or 3
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for Sat
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Enter your last workout weight, reps, and PE in the dotted white boxes below
You may round up a bit from the calculations if you so choose, but do not round up too much!
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Remember, there isn't a specificied number of back-off sets, they're autoregulated; go until the back-off set RPE equals the top set RPE
Remember, for back-off sets, you perform the same amount of reps you got on your work set
For new exercises, you will have to "work up" on your first workout to find your weights
Pounds:
Week:
Day of the Week:
Exercise Last Time Reps RPE Next Time Reps
455 2 9 145 5
240 5
497 335 3
499.5 385 1
430 1
455 1
479.5 1
467.5 1
315 2 9 100 5
165 5
344 230 3
346 265 1
300 1
315 1
332 1
323.5 1
155 8 8 50 5
85 5
209.5 115 3
211 135 1
150 6
160 6
166.5 6
3
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for Sat
3
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
What Week of the Cycle Are You On? Enter 1, 2, or 3
Overhead Press
Last e1RM:
Projected New e1RM:
PIP3
Competition Squat
Last e1RM:
Projected New e1RM:
Competition Bench
Last e1RM:
Projected New e1RM:
158 6
After each workout, repeat the above process to get your next workout weights
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
Overhead Press
You don't need to do anything with the fatigue column; it is just there to remind you what RPE to go for, what fatigue method to use, and what fatigue % you're using
Fatigue
Load Drop
RPE 9
2-3%
Load Drop
RPE 9
2-3%
Repeat
RPE 8
3
Which Workout Are You Doing Next? Enter 1 for Mon, 2 for Tues, 3 for Fri, 4 for Sat
3
www.PowerliftingToWin.comONLY CHANGE WHITE COLORED CELLS WITH DOTTED OUTLINES
Keep "1" in the box for LBS. Delete "1" for KG.
1
What Week of the Cycle Are You On? Enter 1, 2, or 3
PIP3
4-6%
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
Copyright 2014 by Israel Narvaez. All Rights Reserved.
This spreadsheet may not be reproduced or transmitted in any form without the express written consent of the author.
