Strength block II for Linda Mokoena

12 weeks · linear progression · deload wk 9 · target squat 100 kg by wk 10
Saved · 14:32
MON
5 exercises Est. 62 min Volume 14,820 kg
Goblet squat Warm‑up
3 × 8 @ 20 kgBodyweight + light DB
Set 1
8 × 20
Set 2
8 × 20
Set 3
8 × 20
RPE 5
Back squat · low bar Main lift
5 × 5 @ 87.5 kg2 min restTop set AMRAP
"Hips a touch stiff last week — extra warm‑up before set 1. Try 90 × 3 if RPE stays at 7."
Set 1
5 × 65
Set 2
5 × 75
Set 3
5 × 82.5
Top
5 × 87.5
AMRAP
87.5
RPE 8
Romanian deadlift Accessory
4 × 8 @ 65 kg90 sec rest
Set 1
8 × 65
Set 2
8 × 65
Set 3
8 × 65
Set 4
8 × 65
RPE 7
Bulgarian split squat Accessory
3 × 10 / leg @ 20 kg DB60 sec rest
Set 1
10/10
Set 2
10/10
Set 3
10/10
RPE 7
Pallof press Core
3 × 12 / sideLight band
Set 1
12/12
Set 2
12/12
Set 3
12/12
RPE 6
+ Add exercise · drag from library or type
Total volume 14,820 kg Avg intensity 82% Top set 87.5 × 5 Working sets 17 Est. duration 62 min
TUE
0 exercises Recovery day
Rest · prioritize sleep, hydration, walk if you want
WED
4 exercises Est. 55 min Volume 9,200 kg
Band pull‑aparts Warm‑up
2 × 20Light band
Set 1
20
Set 2
20
RPE 4
Bench press · pause Main lift
5 × 5 @ 52.5 kg2 min rest1 sec pause on chest
Set 1
5 × 40
Set 2
5 × 45
Set 3
5 × 50
Top
5 × 52.5
Set 5
5 × 52.5
RPE 7.5
Pull‑up · band‑assisted Accessory
4 × 6Green band
Set 1
6
Set 2
6
Set 3
6
Set 4
6
RPE 8
DB row · single arm Accessory
3 × 10 / arm @ 18 kg90 sec rest
Set 1
10/10
Set 2
10/10
Set 3
10/10
RPE 7
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Total volume 9,200 kg Avg intensity 74% Top set 52.5 × 5 Working sets 14 Est. duration 55 min
THU
0 exercises
Rest
FRI
4 exercises Est. 50 min Volume 11,400 kg
Front squat Main lift
4 × 6 @ 60 kg2 min rest
Set 1
6 × 50
Set 2
6 × 55
Top
6 × 60
Set 4
6 × 60
RPE 7
Hip thrust Accessory
3 × 10 @ 80 kg60 sec rest
Set 1
10 × 80
Set 2
10 × 80
Set 3
10 × 80
RPE 7.5
Walking lunge · DB Accessory
3 × 12 / leg @ 14 kg DB60 sec rest
Set 1
12/12
Set 2
12/12
Set 3
12/12
RPE 7
Hanging leg raise Core
3 × 1060 sec rest
Set 1
10
Set 2
10
Set 3
10
RPE 8
+ Add exercise · drag from library or type
Total volume 11,400 kg Avg intensity 76% Working sets 13 Est. duration 50 min