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Back Off Set Generator

Program Back Off Sets Precisely and Efficiently

Program Back Off Sets Based On Top Sets

Figure out percentage back down based on top set prescription or performance.

Compare Programming Options

Figure out how you could spread the sets and reps. Manage intrasession fatigue by managing the RPEs of the sets.

Gain Insight To Prescribed Dose

Figure out what average intensity is being programmed in accordance to preliminary prescription. Predict difficulty of prescription to ensure appropriateness.

How It Works

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  2. Download: Receive free access to the Back Off Set Generator spreadsheet.

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Enter Top Set

Enter desired rep and RPE of your top set. If available, enter load performed.

How to Use Back Off Set Generator

Find Ideal Back Off Percentage

Find what percentage you need to reduce top set by for back off set.

Decide Volume Distribution

Find options for rep ranges for given percentage with projected RPE for given rep ranges.

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