Built up
10 reps 67%
7 reps 73%
5 reps 77%
4 x 3 reps
up to 83-85% of 1 Rm

RPE 8

Goal & Intensity
-Build lower-body strength and front squat capacity.
-Develop upper-body pressing strength with ring dips.
-Increasing weight with decreasing reps.
-The final sets should feel heavy but controlled.
Front squat: RPE 8
Ring dips: RPE 6–7

Coach’s Tip

Keep your elbows high and core tight in the squat.
Control the bottom position in the ring dips.