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Dave Tate / EFS — 12 Week
Week 1 · Monday
ME Lower
ME Lower
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ME
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Reference
Program Notes
Training Maxes (90%)
Squat
300 lb
Bench
275 lb
Deadlift
360 lb
Week 12 Goals
Squat
315–325 lb
Bench
305–315 lb
Deadlift
420+ lb
History
Session Logs
↓ JSON
↓ Sessions
↓ Sets CSV
Configure
Settings
Rest Timers (seconds)
ME main lift
Supplemental compounds
Accessories
DE work
ME main: 3–5 min · Supplemental: 2–3 min · Accessories: 60–120 sec · DE: ~45–60 sec
Export Data
↓ Full backup (JSON)
↓ Sessions summary (CSV)
↓ Set-level data (CSV)
Danger Zone
Clear All Logs
3:00
−15s
Start
+15s
Workout
Notes
Logs
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