So, the total 14-week template looks like this:
Code:
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| Week of | Monday | Tuesday | Wednesday | Thursday | Friday |
| | Hammer Curl + | KISS Press + | LISS + | KISS Bench + | KISS Deadlift + |
| | KISS Squats + | Squat Practice | Squat Practice | Unweighted Chins + | Squat Practice + |
| | Weighted Chins | | | Barbell Curl | HIIT |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 29-Apr | Squat 180x5x5 | Press 85x5x5 | Cardio Boxing | Bench 152.5x5x5 | Dead 242.5x5x5 |
| | Chin 205x3x5 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 6-May | Squat 185x5x5 | Press 87.5x5x5 | Cardio Boxing | Bench 157.5x5x5 | Dead 250x5x5 |
| | Chin 190x5x3 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 13-May | Squat 192.5x5x5 | Press 90x5x5 | Cardio Boxing | Bench 162.5x5x5 | Dead 257.5x5x5 |
| | Chin 210x3x5 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 20-May | Squat 197.5x5x5 | Press 95x5x5 | Cardio Boxing | Bench 167.5x5x5 | Dead 267.5x5x5 |
| | Chin 195x5x3 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 27-May | Squat 205x5x5 | Press 97.5x5x5 | Cardio Boxing | Bench 172.5x5x5 | Dead 275x5x5 |
| | Chin 215x3x5 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 3-Jun | Squat 212.5x5x5 | Press 100x5x5 | Cardio Boxing | Bench 177.5x5x5 | Dead 282.5x5x5 |
| | Chin 200x5x3 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 10-Jun | Squat 217.5x4x4 | Press 105x4x4 | Cardio Boxing | Bench 182.5x4x4 | Dead 292.5x4x4 |
| | Chin 220x3x5 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 17-Jun | Squat 225x4x4 | Press 107.5x4x4 | Cardio Boxing | Bench 187.5x4x4 | Dead 300x4x4 |
| | Chin 205x5x3 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 24-Jun | Squat 232.5x4x4 | Press 110x4x4 | Cardio Boxing | Bench 192.5x4x4 | Dead 310x4x4 |
| | Chin 225x3x5 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 1-Jul | Squat 237.5x3x3 | Press 115x3x3 | Cardio Boxing | Bench 197.5x3x3 | Dead 317.5x3x3 |
| | Chin 210x5x3 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 8-Jul | Squat 245x3x3 | Press 117.5x3x3 | Cardio Boxing | Bench 202.5x3x3 | Dead 327.5x3x3 |
| | Chin 230x3x5 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 15-Jul | Squat 252.5x2x2 | Press 120x2x2 | Cardio Boxing | Bench 207.5x2x2 | Dead 335x2x2 |
| | Chin 215x5x3 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 22-Jul | Squat 260x2x2 | Press 125x2x2 | Cardio Boxing | Bench 212.5x2x2 | Dead 345x2x2 |
| | Chin 230x3x5 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+
| 29-Jul | Squat 270x1 | Press 130x1 | Cardio Boxing | Bench 220x1 | Dead 357.5x1 |
| | Chin 220x5x3 | Squat Practice | Squat Practice | Chins 4 sets, RPE 9 | Squat Practice |
| | Hammer 3x10 | | | Curl 3x10 | Treadmill Sprints |
+---------+-----------------+-----------------+----------------+---------------------+-------------------+