• How does the program work?

You type in your personal records in each block, and through percentages, the weight you will be training with, being a Top Set (one heavy rep) followed by your back-down working sets, will be automatically calculated for you. RPE (Rating of Perceived Exertion) is included each session, so you know how intense your sets should feel, and you can adjust weight according to how you feel on the day. Includes a chart to help you identify.

• What do I do if I finish the program?

All you need to do is enter your new personal records at the top and you can continue to repeat the program again and still make progress.

• Why can't I see the training blocks?

You've probably selected a cell to edit by accident, just press the tick at the top left corner to bring up the blocks at the bottom of the page.

• How do I open the program?

The program is designed to be used on Google Sheets, any other platform used may not work correctly. You will need to save to your Google Drive and open it from there.

Legal Disclaimer and Terms of Use

Consult with a Physician: Before starting any fitness program, including this one, it is strongly advised that you consult with a physician or other healthcare provider. This is particularly important if you have any pre-existing medical conditions, are pregnant, or have not exercised regularly.

Voluntary Participation: Participation in this Program is entirely voluntary. By engaging in the exercises, routines, and activities described in this Program, you acknowledge that you do so at your own risk.

Assumption of Risk: You understand and accept that participation in any physical activity, including those in this Program, involves inherent risks, including but not limited to the risk of injury, illness, or even death. By using this Program, you voluntarily assume all risks associated with its use.

Ownership and Copyright: This spreadsheet, including all associated data, formulas, and content, is the exclusive property of Jeffrey Gruszka. Unauthorised use, reproduction, distribution, or resale of this spreadsheet, in whole or in part, without the express written permission of Jeffrey Gruszka, is strictly prohibited and may result in legal action.

License for Personal Use Only: You are granted a limited, non-transferable license to use this Spreadsheet for your personal or internal business purposes only. This license does not include the right to resell, distribute, or otherwise make this Spreadsheet available to any third party, whether for commercial or non-commercial purposes.

No Resale or Distribution: You may not sell, sublicense, share, transfer, or otherwise distribute this Spreadsheet, or any derivative works thereof, to any other person or entity. Any such unauthorized distribution or resale will be considered a violation of copyright and intellectual property laws.

No Modifications or Derivatives: You may not modify, create derivative works, or adapt this Spreadsheet in any way that is intended for resale, redistribution, or other unauthorized use. Any such modifications or derivatives remain the property of Jeffrey Gruszka.

Legal Remedies: Jeffrey Gruszka reserves the right to take legal action against any individual or entity that violates these terms. This may include, but is not limited to, seeking damages, injunctive relief, and any other legal remedies available under applicable law.

Disclaimer of Liability: Jeffrey Gruszka disclaims any and all liability for any injuries, damages, or losses that may occur as a result of your participation in this Program. By using this Program, you agree to release Jeffrey Gruszka from any and all claims or causes of action, known or unknown, arising out of your use of this Program.

Acceptance of Terms: By using this program, you acknowledge that you have read, understood, and agree to comply with this disclaimer. If you do not agree with these terms, you should not participate in this program.