While Wade reviews your questionnaire, there's one quick task that will make your program significantly better. It'll take one gym session with a mate.
Wade has your background, goals, equipment, schedule and lift history. Good work getting that done.
Grab a training partner, head to the gym, and work up to your true max effort on a handful of key lifts. Then come back here and log your numbers. This takes the guesswork out of your program — Wade can set every working weight precisely from day one.
Once your RPE numbers are in, Wade has everything he needs. He'll build your program and send you your portal login link — usually within 24 hours of receiving your RPE data.
You'll get a link to your personal training portal. Week one starts whenever you're ready.
RPE stands for Rate of Perceived Exertion — a 1–10 scale of how hard a set actually was. An RPE 10 means you gave absolutely everything. No reps left in the tank. That's what Wade needs.
Based on what you told us about your equipment and any injuries, here are the lifts Wade wants your RPE 10 numbers for. Required lifts are essential — optional ones are a bonus if you have access and feel good on the day.
Based on what you told us about your injuries, we've removed certain lifts from your testing list. Do not push through pain — if anything feels off on the day, skip it and note it in the form.
You don't need to test everything in one session if you're running low on energy. Stop when form starts breaking down or you feel your CNS is fried. Log what you got — Wade can work with partial data. It's better to stop early and come back tomorrow than push through and risk injury before you've even started the program.
Head back here and fill in your RPE 10 numbers. Wade will have your program ready within 24 hours of receiving them.
Log my RPE 10 numbers →