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Strength A

Monday, 24 August 2026 · 55 min

Exercises
8
Sets
24
Working sets
24
Volume
11,602 kg

Exercises

Front Squat

3 sets
  1. Set 160 kg · 8 reps · RPE 7.5
  2. Set 260 kg · 8 reps · RPE 7.5
  3. Set 360 kg · 8 reps · RPE 7.5

Bench Press (Dumbbell)

3 sets
  1. Set 132 kg · 6 reps · RPE 7
  2. Set 232 kg · 6 reps · RPE 7
  3. Set 332 kg · 6 reps · RPE 7

Single Leg Romanian Deadlift (Dumbbell)

3 sets
  1. Set 114 kg · 8 reps · RPE 7
  2. Set 214 kg · 8 reps · RPE 7
  3. Set 314 kg · 8 reps · RPE 7

Lat Pulldown (Cable)

3 sets
  1. Set 175 kg · 6 reps · RPE 7
  2. Set 275 kg · 6 reps · RPE 7
  3. Set 375 kg · 6 reps · RPE 7

Standing Calf Raise (Machine)

3 sets
  1. Set 185 kg · 20 reps · RPE 6
  2. Set 285 kg · 20 reps · RPE 6
  3. Set 385 kg · 20 reps · RPE 6

Seated Calf Raise

3 sets
  1. Set 180 kg · 12 reps · RPE 8
  2. Set 280 kg · 11 reps · RPE 9.5
  3. Set 380 kg · 12 reps · RPE 9

Hanging Knee Raise

3 sets
  1. Set 18 reps · RPE 7
  2. Set 28 reps · RPE 7
  3. Set 38 reps · RPE 7

Ab Wheel

3 sets
  1. Set 13 reps · RPE 8.5
  2. Set 23 reps · RPE 8.5
  3. Set 33 reps · RPE 8.5