THE DAILY DENGLER
with Ryan Dengler
This is my current program that I'm running. I'm planning on posting my workouts every single day so you guys can follow along with exactly what I'm doing to gain both muscle and strength this year.
This will be a powerbuild... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (10)
+5 sessions more
Frequently Asked Questions
What is RPE and how does it work?
Watch these videos for a background on what RPE is, how to use it in your training, and how to judge your RPE's on your training sets:
RPE background info: https://www.youtube.com/watch?v=TAAUG-9MK9c
https://youtu.be/0_JJZHKUV5U
https://youtu.be/WXQaEq4_2lY
https://youtu.be/2xEYSsfiWIE
How to read the workout protocol? Ex. " 1 rep @ RPE 7 // then use 72.5% of your 1RM 3 x 5 reps "
For the example, this just means that your top set will just be 1 rep and you will perform that rep at an RPE of 7. Then for your backdown sets, you'll use 72.5% of what your current estimated one rep max is for another 3 sets of 5 reps. For example, if your estimated max is 405 lbs on squat, then you'll use 72.5% of that, so about 295 lbs. for your backdown sets.
How do I progress in my bodybuilding movements if there is no RPE or set intensity?
I will be implementing progressive overload on my main movements from week to week. This means that every single week, I'll be adding 1-2 reps or adding 2.5-5 lbs to the exercise I'm performing. I would highly suggest logging your sets, reps, and weights you use for every single exercise I perform throughout the program, so that you know exactly how many reps or how much weight you need to use in order to be progressing from week to week over time.
Frequently Asked Questions
What is RPE and how does it work?
Watch these videos for a background on what RPE is, how to use it in your training, and how to judge your RPE's on your training sets:
RPE background info: https://www.youtube.com/watch?v=TAAUG-9MK9c
https://youtu.be/0_JJZHKUV5U
https://youtu.be/WXQaEq4_2lY
https://youtu.be/2xEYSsfiWIE
How to read the workout protocol? Ex. " 1 rep @ RPE 7 // then use 72.5% of your 1RM 3 x 5 reps "
For the example, this just means that your top set will just be 1 rep and you will perform that rep at an RPE of 7. Then for your backdown sets, you'll use 72.5% of what your current estimated one rep max is for another 3 sets of 5 reps. For example, if your estimated max is 405 lbs on squat, then you'll use 72.5% of that, so about 295 lbs. for your backdown sets.
How do I progress in my bodybuilding movements if there is no RPE or set intensity?
I will be implementing progressive overload on my main movements from week to week. This means that every single week, I'll be adding 1-2 reps or adding 2.5-5 lbs to the exercise I'm performing. I would highly suggest logging your sets, reps, and weights you use for every single exercise I perform throughout the program, so that you know exactly how many reps or how much weight you need to use in order to be progressing from week to week over time.
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Comments
L
Lacey • 1mo ago
My
K
Kyle • 8mo ago
Solid workout 💪🏻
K
Kyle • 8mo ago
Solid workout and love the pump! 💪🏻
H
Henry • 9mo ago
Very good
H
Henry • 9mo ago
Juicy
A
Antti • 1y ago
Sick pump man💪🏾💪🏾💪🏾