SSTT 8 Week Peak Sr2oxr
SSTT 8 Week Peak Sr2oxr
SSTT 8 Week Peak Sr2oxr
Program Breakdow
gram as detailed as possible, but if you do have any questions that are not
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s program, you can check out our 1-on-1 strength coaching service. Once co
Be sure to let us know you came from this Prog
1-On-1 Coaching!
he "Welcome" sheet is the sheet you're on now and where you can see the
your information before you start the program and also where you can get
programming laid out. The "RPE & Warm-ups" sheet is where you'll see fu
RAM BREAKDOWN VIDEO ON THIS SHEET BEFORE GETTING STARTED.
9 or Later)! If you are on your phone you can download the Microsoft
rogram with it!
eakdown!
ns that are not answered in this document, feel free to email or DM us belo
ervice. Once coaching spots are available you can get $40 off of your first 2
from this Program!
ching!
SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
YOUR PROFILE
NAME ???
AGE ???
SQUAT ???
BENCH PRESS ???
DEADLIFT ???
STARTING BODY WEIGHT ???
VARIATIONS
CLICK THERE TO OPEN DEADLIFT VARIANT ???
THE DROP DOWN
MENU → BENCH PRESS VARIANT ???
SQUAT VARIANT ???
Having problems filling out the Table?
Watch This!
1. How stressful is yo
1 - Stressful. (Mediocre sleep &
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CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
SELECT HERE →
CLICK THE CELL TO OPEN THE
1,2
Key Notes
1. In some cases you may see a zero ( 0 ) in the "WEIGHT" c
2. If there is a zero in the "WEIGHT" column & there is no RPE give
3. If there is a recommended weight and an RPE listed you can fee
4. The volume and intensity in this program bu
5. Although the UNIT OF MEASUREMENT (LBS OR KG) for the prog
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← ENTER YOUR CURRENT BEST
LIFTS AND OTHER
INFORMATION.
1 - GENERAL
TS. Please rate the following below based on your experience lifting
to one of these you should leave it at a two (2) rating.
IRE GUIDE
lean more toward a rating of 1 or 2 for these questions.
r intensity but you usually do less frequency than this program has (3
n toward a 1 or 2 rating. Sumo pullers can go with 2 or 3 if your tech
T 2 - SQUAT
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
- BENCH PRESS
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
4 - DEADLIFT
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
2
ELL TO OPEN THE DROP DOWN MENU OR ENTER
1,2 OR 3.
he "WEIGHT" column. In this case, once an RPE is listed you have to decide the weig
ere is no RPE given then that weight will be auto generated once the weight for the top s
isted you can feel free to use either one. However you should never go over the recommended
program builds slowly! Be sure to not overshoot any weight or RPE
R KG) for the program is not listed. The unit of measurement will be what you have used for you
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your experience lifting, these selections will impact your program sig
cent Sleep & Regular Work/School hours) | 3 - Low. (Good or Great Sleep & Light Work/Scho
questions.
han this program has (3 Squat, 4 Bench & 2 Deadlift) you should lean
with 2 or 3 if your technique is really solid.
S-RST S-TI
6 4
B-RST B-TI
6 4
ly handle a lot of volume on this lift and recover well.
D-RST D-TI
6 4
l it into this document.
d. It's a percentage drop.
SQUAT VARIANT 1
HIGH BAR SQUAT 2
PAUSED SQUAT 3
PIN SQUAT
SSB FRONT SQUAT
BE SURE TO TAG: @STRENGTHSTUDIOTT ON
INSTAGRAM SO WE CAN SEE YOUR TRAINING
VIDEOS AND SHOW SOME LOVE!
WEEK 1 / INT
DAY 1 SETS REPS WEIGHT
SQUAT 1 5 0
SQUAT 4 5 0
BENCH PRESS 1 5 0
BENCH PRESS 5 5 0
SINGLE LEG EXTENSIONS 3 8-10 0
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
WEEK 4
DAY 1 SETS REPS WEIGHT
SQUAT 1 4 0
SQUAT 4 4 0
BENCH PRESS 1 4 0
BENCH PRESS 5 4 0
SINGLE LEG EXTENSIONS 3 8-10 0
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
WEEK 7
DAY 1 SETS REPS WEIGHT
SQUAT 1 1 0
SQUAT 2 2 0
SQUAT 3 4 #VALUE!
BENCH PRESS 1 1 0
BENCH PRESS 2 2 0
BENCH PRESS 3 5 #VALUE!
SINGLE LEG EXTENSIONS 3 8-10 0
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0
CABLE CRUNCHES 3 12-20 0
- - - -
TOTAL SQUAT VOLUME - - -
TOTAL BENCH PRESS VOLUME - - -
PROGRAM ANALYSIS
Body Weight
1.0
0.9
0.8
0.7
BODY WEIGHT
0.6
0.5
0.4
0.3
0.2
0.1
1.0
0.9
0.8
0.7
BODY WEIGHT
0.6
0.5
0.4
0.3
0.2
0.1
0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0
Start 1 2 3 4 5 6 7 8
WEEK
12
10
8
VOLUMe
0
1 2 3
SINGLE LEG EXTENSIONS
BULGARIAN SPLIT SQUATS
FRONT FOOT ELEVATED SPLIT SQUATS
PECK DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
WEEK 1 / INTRO
DAILY VOLUME RPE TEMPO
0 6 -
0 - -
0 6 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -
WEEK 4
DAILY VOLUME RPE TEMPO
0 8 -
0 - -
0 8 -
0 - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -
WEEK 7
DAILY VOLUME RPE TEMPO
0 9 -
0 - -
#VALUE! - -
0 9 -
0 - -
#VALUE! - -
- 7-8 -
- 7-8 -
- - -
- - -
0 - -
0 - -
1 0.0
2 0.0
3 0.0
4 0.0
5 0.0
8 0.0
3 4 5 6
WEEK
WEEKS 1 - 7 RECOMMENDED TRAINING SPLIT
D1 - D2 - REST - D3 - D4 - D5 - REST - D1
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-
NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
15-20 BREATHS.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-
NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
15-20 BREATHS.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
BUILD UP TO A SINGLE AT RPE 9.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
BUILD UP TO A SINGLE AT RPE 9.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
-
NOTES
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-
NOTES
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
BUILD UP TO A SINGLE AT RPE 9.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
15-20 BREATHS.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
W
W
W
5 6 7 8
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Cumulative Volume
Week
1
2
3
4
5
6
7
8
WEEK 5
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
SINGLE LEG EXTENSIONS 3 8-10 0 -
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
SQUAT ???
BENCH PRESS ???
DEADLIFT ??? WEEK 8 / TAPER
DAY 1 - SUNDAY SETS REPS WEIGHT DAILY VOLUME
SQUAT 3 5 #VALUE! #VALUE!
BENCH PRESS 4 6 #VALUE! #VALUE!
DEADLIFT 1 1 #VALUE! #VALUE!
DEADLIFT 3 3 #VALUE! #VALUE!
PULL-UPS / WIDE GRIP PULLDOWNS 3 8-10 0 -
CABLE CRUNCHES 4 12-20 0 -
MCGILL BIG 3 4 15-20 - -
- - - - -
TOTAL SQUAT VOLUME - - - #VALUE!
TOTAL BENCH PRESS VOLUME - - - #VALUE!
TOTAL DEADLIFT VOLUME - - - #VALUE!
DAY 4 - SATURDAY
MEET D
MEET D
END OF WEEK BODY WEIGHT:
0.0
Weekly Squat Cumulative Volume
Cumulative Volume
#VALUE!
#VALUE! 12
#VALUE!
#VALUE!
#VALUE!
#VALUE!
#VALUE! 10
#VALUE!
#VALUE! 6
#VALUE!
#VALUE!
#VALUE!
#VALUE!
4
RPE TEMPO
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -
ODY WEIGHT:
K5
RPE TEMPO
8 -
- -
8 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
RPE TEMPO
8 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -
ODY WEIGHT:
/ TAPER
RPE TEMPO
- -
- -
- -
- -
6-7 -
- -
- -
- -
- -
- -
- -
RPE TEMPO
- -
- -
- -
- -
6-7 -
- -
- -
- -
- -
RPE TEMPO
- -
6-7 -
- -
- -
- -
DAY 4 - SATURDAY
EET DAY
EET DAY
ODY WEIGHT:
Weekly Volume For Each Main Lift
3 4 5 6 7
WEEK
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-
NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
15-20 BREATHS.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-
NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
15-20 BREATHS.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
-
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE.
-
-
-
NOTES
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
DAY
DAY
Weekly Volume For Each Main Lift
4 5 6 7 8
WEEK
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
Weekly Squat Volume
Week
1
2
3
4
5
6
7
8
WEEK 6
DAY 1 SETS REPS WEIGHT DAILY VOLUME
SQUAT 1 3 0 0
SQUAT 4 3 0 0
BENCH PRESS 1 3 0 0
BENCH PRESS 5 3 0 0
SINGLE LEG EXTENSIONS 3 8-10 0 -
PULL-UPS / WIDE GRIP PULLDOWNS 4 8-10 0 -
CABLE CRUNCHES 3 12-20 0 -
- - - - -
TOTAL SQUAT VOLUME - - - 0
TOTAL BENCH PRESS VOLUME - - - 0
RPE TEMPO
7 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
7 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
RPE TEMPO
7 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
7 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -
Y WEIGHT:
6
RPE TEMPO
8.5 -
- -
8.5 -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
RPE TEMPO
8 -
- -
7-8 -
7-8 -
7-8 -
- -
- -
- -
RPE TEMPO
8.5 -
- -
- -
- -
7-8 -
7-8 -
- -
- -
- -
- -
- -
RPE TEMPO
8.5 4s PAUSE
- 2-3s PAUSE
- -
7-8 -
7-8 -
- -
- -
- -
- -
Y WEIGHT:
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-
NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
15-20 BREATHS.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
-
-
NOTES
-
-
1 FINGER SPACE IN OR OUT FROM COMP GRIP.
-
-
-
-
-
-
NOTES
-
-
-
-
-
TUCK YOUR PELVIS AND SQUEEZE THE GLUTES.
-
-
NOTES
FOLLOW THE RPE AS CLOSELY AS POSSIBLE.
WEIGHT WILL BE AUTO GENERATED. JUST ENTER YOUR TOP SET.
-
-
-
-
15-20 BREATHS.
-
-
-
-
NOTES
-
-
-
-
-
EACH SIDE/EACH EXERCISE.
-
-
-
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
DAY'S COMMENTS
UNDERSTANDING RPE
WARM-UP RECOMMENDATION
REHAB/PRE-HAB RECOMMENDATION
Note: All these exercises may not be necessary for everyone, bas
after training sessions or on rest days.
Rate of Percieved Exertions and is a method used to communicate the inte
vary from person to person but an example of an objective aspect of RPE is
he lift. The RPE scale technically ranges from 1-10 but in practice only 6 to
/set.
d learn about it as it relates to you in particular, you will see that it is much
orking set or warm-up should impact our weight selection for the sets to co
e actual execute this top set, the RPE was closer to a 9; In this case althoug
ack down weight by 5 to 10% to ensure that our effort on the day isn't abov
s to how RPE
ake a look at the
u can take a
ecommended
s to what it
he warm-ups
e weight up or
ay.
youtube/google search.)
n, If you have a routine that works for then you should feel free to continue it.
match to suit your personal warm-ups needs.
youtube/google search.)
ons 3x10.
y for everyone, based on your needs you can perform these 2-4 times a week
unicate the intensity or recommended intensity of a particular lift or set. Fo
aspect of RPE is the bar speed during the lift, which can fairly reliably be us
actice only 6 to 10 are used. Anything below 6 is classified as too effortless
that it is much more nuanced that just simply "I could do 2 more reps" & y
or the sets to come. For example, if we had a recommended top set of 5 @
is case althought the recommended back downs are at a particular % or %
e day isn't above what it should be and that we continue to manage fatigue
DEADLIFT VARIANT
DEFICIT DEADLIFT
BLOCK PULL
PAUSED DEADLIFT
mmended intensity of a particular lift or set. For the
ed during the lift, which can fairly reliably be used to
Anything below 6 is classified as too effortless to rank
ed that just simply "I could do 2 more reps" & you will
mple, if we had a recommended top set of 5 @ a
mended back downs are at a particular % or % drop, it
ould be and that we continue to manage fatigue smartly.
SQUAT VARIANT 1
PAUSED SQUAT 2
PIN SQUAT 3
SSB FRONT SQUAT