This is a 10-week training cycle.

Testing to be held in the 11th week of this program.

This program can be used to prepare and peak for a power lifting competition or for
increasing strength for general purposes.

This is also an excellent program for increasing muscle mass!

This is a 3-Day Per Week program with an Optional 4th day.

It is strongly recommended that the program follow a schedule of

Monday-Wednesday-Friday, with the optional 4th day performed on either Saturday or
Sunday.

This is mostly a percentage based program. Trainees should have a good general idea of
what they can do for a 1-rep maximum before beginning the program.
Week 1

Monday - Squat Day

Competition Squat 3 x 80%. Work up to a triple at 80% of your 1-rep max.

Squat Volume 5 x 5 @ 70%. Rest 2-3 minutes between sets as needed.

Squat Variation 2 x 5 (2-3 RIR). Rest 3-5 mins between sets*

Romanian Deadlift or Goodmorning 3 x 5 (2-3 RIR). Rest 3-5 mins between sets**

Abs 3 x 10***

*For the Squat Variation - choose between high bar squats, front squats, or Safety Bar
Squats. The idea is a deep range of motion (well below parallel) that trains the quads. This
assumes your competition squat is Low-Bar. If your competition Squat is High Bar, then use
Front Squats for the Squat Variation. Start this week with a weight that leaves 2-3 “Reps in
Reserve” (RIR) and allows for perfect technique. You may also Pause this variation to
reinforce depth and proper technique.

**To reduce stress of the session - may sub the barbell movement with 45 or 90 degree
back extensions or reverse hypers for 3 sets of 8-15 reps.

***For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 3 x 80%. Work up to a Paused Triple at 80%

Bench Press Volume 5 x 5 @ 70%. Rest 2-3 minutes between sets as needed. Pause some
or all of the reps, as you can.

Close Grip Bench Press 3 x 5-8 @ 60%. Use 60% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 60%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 3 x 80%. Work up to a triple at 80%

Volume Deadlift 5 x 3 @ 70%. Perform 5 sets of 3 reps @ 70%. Rest 2-3 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 60%. Perform a single set of 5 at 60% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5 (2-3 RIR).

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 60%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 1-2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 8-10 (RIR 2-3). Rest 3-5 mins between sets.
Adjust weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 2

Monday - Squat Day

Competition Squat 3 x 82%. Work up to a triple at 82%.

Squat Volume 5 x 5 @ 72%. Rest 2-3 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 1 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 3-5 mins between sets* Add 5-10 lbs to
Week 1 weight as you can.

Abs 3 x 10**

**To reduce stress of the session - you may sub the barbell movement with 45 or 90 degree
back extensions, reverse hypers, etc for 3 sets of 8-15 reps.

***For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 3 x 82%. Work up to a Paused Triple at 82%

Bench Press Volume 5 x 5 @ 72%. Rest 2-3 minutes between sets as needed. Pause some
or all of the reps, as you can.

Close Grip Bench Press 3 x 5-8 @ 62%. Use 62% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 60%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 3 x 82%. Work up to a triple at 82%

Volume Deadlift 5 x 3 @ 72%. Perform 5 sets of 3 reps @ 72%. Rest 2-3 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 62%. Perform a single set of 5 at 62% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5-10 lbs from week 1 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 60%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 8-10. Rest 3-5 mins between sets. Adjust
weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 3

Monday - Squat Day

Competition Squat 3 x 84%. Work up to a triple at 84%.

Squat Volume 5 x 5 @ 74%. Rest 2-3 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 2 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 3-5 mins between sets* Add 5-10 lbs to
Week 2 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 3 x 84%. Work up to a Paused Triple at 84%

Bench Press Volume 5 x 5 @ 74%. Rest 2-3 minutes between sets as needed. Pause some
or all of the reps, as you can.

Close Grip Bench Press 3 x 5-8 @ 64%. Use 64% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 60%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 3 x 84%. Work up to a triple at 84%

Volume Deadlift 5 x 3 @ 74%. Perform 5 sets of 3 reps @ 74%. Rest 2-3 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 64%. Perform a single set of 5 at 64% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5-10 lbs from week 2 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 60%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 8-10. Rest 3-5 mins between sets. Adjust
weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 4

Monday - Squat Day

Competition Squat 3 x 86%. Work up to a triple at 86%.

Squat Volume 5 x 5 @ 76%. Rest 3-5 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 3 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 2-3 mins between sets* Add 5-10 lbs to
Week 3 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 3 x 86%. Work up to a Paused Triple at 86%

Bench Press Volume 5 x 5 @ 76%. Rest 3-5 minutes between sets as needed. Pause some
or all of the reps, as you can.

Close Grip Bench Press 3 x 5-8 @ 66%. Use 66% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 60%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 3 x 86%. Work up to a triple at 86%

Volume Deadlift 5 x 3 @ 76%. Perform 5 sets of 3 reps @ 76%. Rest 2-3 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 66%. Perform a single set of 5 at 66% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5 lbs from week 3 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 60%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 8-10. Rest 3-5 mins between sets. Adjust
weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 5

Monday - Squat Day

Competition Squat 3 x 88%. Work up to a triple at 88%.

Squat Volume 5 x 5 @ 78%. Rest 3-5 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 4 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 2-3 mins between sets* Add 5-10 lbs to
Week 4 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 2-3 x 88%. Work up to a Paused Triple or Double at 88%

Bench Press Volume 5 x 5 @ 78%. Rest 3-5 minutes between sets as needed. Pause some
or all of the reps, as you can.

Close Grip Bench Press 3 x 5-8 @ 68%. Use 68% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 60%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 3 x 88%. Work up to a triple at 88%

Volume Deadlift 5 x 3 @ 78%. Perform 5 sets of 3 reps @ 78%. Rest 3-5 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 68%. Perform a single set of 5 at 68% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5 lbs from week 4 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 60%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 8-10. Rest 3-5 mins between sets. Adjust
weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 6

Monday - Squat Day

Competition Squat 2 x 90%. Work up to a double at 90%.

Squat Volume 6 x 3 @ 80%. (6 sets of 3) Rest 3-5 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 5 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 2-3 mins between sets* Add 5-10 lbs to
Week 5 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 2 x 90%. Work up to a Paused Double at 90%

Bench Press Volume 6 x 3 @ 80%. Rest 3-5 minutes between sets as needed. Pause some
or all of the reps, as you can.

Close Grip Bench Press 3 x 5-8 @ 70%. Use 70% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 65%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 2 x 90%. Work up to a double at 90%

Volume Deadlift 6 x 2 @ 80%. Perform 6 sets of 2 reps @ 80%. Rest 2-3 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 70%. Perform a single set of 5 at 70% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5 lbs from week 5 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 65%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 6-8. Rest 3-5 mins between sets. Adjust
weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 7

Monday - Squat Day

Competition Squat 2 x 92%. Work up to a double at 92%.

Squat Volume 5 x 3 @ 82%. (5 sets of 3) Rest 3-5 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 6 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 3-5 mins between sets* Add 5-10 lbs to
Week 6 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 2 x 92%. Work up to a Paused Double at 92%

Bench Press Volume 5 x 3 @ 82%. Rest 3-5 minutes between sets as needed. Pause some
or all of the reps, as you can.

Close Grip Bench Press 3 x 5-8 @ 72%. Use 72% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 65%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 2 x 92%. Work up to a double at 92%

Volume Deadlift 5 x 2 @ 82%. Perform 5 sets of 2 reps @ 82%. Rest 2-3 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 72%. Perform a single set of 5 at 72% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5 lbs from week 6 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 65%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 6-8. Rest 3-5 mins between sets. Adjust
weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 8

Monday - Squat Day

Competition Squat 1 x 94%. Work up to a single at 94%.

Squat Volume 6 x 2 @ 84%. (6 sets of 2) Rest 3-5 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 7 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 2-3 mins between sets* Add 5-10 lbs to
Week 7 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 1 x 94%. Work up to a Paused Single at 94%

Bench Press Volume 6 x 2 @ 84%. Rest 2-3 minutes between sets as needed. Pause some
or all of the reps, as you can. Move each rep with an explosive bar speed.

Close Grip Bench Press 3 x 5-8 @ 74%. Use 74% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 65%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 1 x 94%. Work up to a single at 94%

Volume Deadlift 4 x 2 @ 84%. Perform 4 sets of 2 reps @ 84%. Rest 2-3 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 74%. Perform a single set of 5 at 74% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5 lbs from week 7 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 65%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 6-8. Rest 3-5 mins between sets. Adjust
weight as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 9

Monday - Squat Day

Competition Squat 1 x 96%. Work up to a single at 96%.

Squat Volume 5 x 2 @ 86%. (5 sets of 2) Rest 3-5 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 8 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 3-5 mins between sets* Add 5-10 lbs to
Week 8 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 1 x 96%. Work up to a Paused Single at 96%

Bench Press Volume 6 x 2 @ 86%. Rest 3-5 minutes between sets as needed. Pause some
or all of the reps, as you can. Move each rep with an explosive bar speed.

Close Grip Bench Press 3 x 5-8 @ 76%. Use 76% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
5-8 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 70%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift 1 x 96%. Work up to a single at 96%

Volume Deadlift 3 x 2 @ 86%. Perform 3 sets of 2 reps @ 86%. Rest 3-5 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 76%. Perform a single set of 5 at 76% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5 lbs from week 8 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 70%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 5. Rest 3-5 mins between sets. Adjust weight
as needed to maintain form and volume.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 10

Monday - Squat Day

Competition Squat 1 x 98%. Work up to a single at 98%.

Squat Volume 4 x 2 @ 88%. (4 sets of 2) Rest 3-5 minutes between sets as needed.

Squat Variation 2 x 5. Rest 3-5 mins between sets. Add 5-10 lbs to Week 9 weight as you
can.

Romanian Deadlift or Goodmorning 3 x 5. Rest 3-5 mins between sets* Add 5-10 lbs to
Week 9 weight as you can.

Abs 3 x 10**

*To reduce stress of the session - may sub the barbell movement with 45 or 90 degree back
extensions, reverse hypers, etc for 3 sets of 8-15 reps.

**For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Competition Bench Press 1 x 98%. Work up to a Paused Single at 98%

Bench Press Volume 5 x 2 @ 88%. Rest 3-5 minutes between sets as needed. Pause some
or all of the reps, as you can. Move each rep with an explosive bar speed.

Close Grip Bench Press 3 x 4-6 @ 78%. Use 78% of your Bench Press 1RM and perform 3
sets with a close grip (index finger where smooth meets rough - approx 16" apart). Aim for
4-6 reps per set. Rest 3-5 mins between sets

Pull Ups or Chins Ups 3-5 sets of 5-8 reps. Rest 2-3 minutes between sets. Add weight if
needed. Sub with Lat Pulldowns or Bodyweight Rows if you cannot do Chins / Pull Ups.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Light Competition Squat 3 x 5 @ 70%. Pause reps as needed to work on technique and/or
increase difficulty.

Competition Deadlift - N/A

Volume Deadlift 2-3 x 2 @ 88%. Perform 2-3 sets of 2 reps @ 88%. Rest 3-5 mins between
sets. Move reps with an explosive bar speed.

2-4" Deficit Deadlift 1 x 5 @ 78%. Perform a single set of 5 at 78% of your Deadlift 1RM
from a 2-4 inch deficit.

Pendlay Rows 3 x 5. Add 5 lbs from week 9 as you can.

Saturday / Sunday (Optional)

Competition Bench Press 5 x 3 @ 70%. Perform 5 sets of 3 reps with an EXPLOSIVE bar
speed. Pause each rep for a 2-3 count. Rest ~ 2 mins between sets.

Strict Standing or Seated Overhead Press 3 x 5. Rest 3-5 mins between sets. Add 2-5 lbs
from Week 9 as you can.

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 11 (OPTION #1): Use option #1 if you want to preserve the structure of a
regular training week and are NOT competing at a meet.

Monday - Squat Day

Work up to a new 1-rep max on the Back Squat. Make your first attempt (after warm ups) a
conservative 5-10 lb PR attempt above your last recorded 1-rep max. .

Make 1-2 more attempts after that based on feel and bar speed. If the first attempt was a
limit set, make no more attempts.

Watch this video for tips on maxing out:

https://www.youtube.com/watch?v=ho4LzMmX58Y&t=36s 3

Squat Volume 3 x 5 @ 60%. Perform 3 sets of 5 reps based off today’s top single

Light Romanian Deadlift or Goodmorning 3 x 5. Rest 2-3 mins between sets** Reduce load
10-20% from Week 10 loads.

Abs 3 x 10*

*For abdominals, use the exercise of your choice: Sit ups, hanging/lying leg raises, ab
wheel, band crunches, heavy oblique crunches, etc.

Wednesday - Bench Day

Work up to a new 1-rep max on the Bench Press. See video and guidelines above for
testing tips.

Bench Volume 3 x 5 @ 60% of today’s top single

Pull Ups or Chins Ups - do 50% of your normal pull up or chin up volume today.

Tricep Extensions 3 x 10-15. Use the exercise of your choice (lying tricep extensions with
ez-bar, straight bar, or dumbbells; overhead tricep extensions with ez bar or dumbbell;
Pressdowns with bands or cable, etc, etc).
Friday - Deadlift Day

Competition Deadlift - work up to a new 1 rep max on the Deadlift. See video and guidelines
above for testing tips

Volume Deadlift 1 x 5 @ 60%. Perform 1 set of 5 @ 60% of today’s top single.

Pendlay Rows 3 x 5. Drop load 10% from Week 10.

Saturday / Sunday (Optional)

Light Strict Standing or Seated Overhead Press 3 x 8-10. Rest 2-3 minutes between sets.
Reduce load 10% from your last best 8-10 rep sets

Pull Ups or Chins Ups 3 x 8-12. Accumulate 24-36 reps in as many sets as it takes if you
can’t do sets of 8-12.

Dips 3 x 8-12. Sub with 3 sets of max-rep Push Ups if you cannot do Dips.

Bicep Curls or Hammer Curls 3 x 8-12. Your choice of movement (barbell, ez curl bar,
dumbbells, cable, etc). Strict form, rest 2-3 minutes between sets.
Week 11 (Option #2) - Use Option #2 if you are competing at a meet OR if you want to
perform a “mock meet” for testing purposes.

Monday - OFF

Tuesday - Light Squat & Bench

Competition Squat 3 x 3 @ 75%. Rest 3-5 minutes between sets

Competition Bench Press 3 x 3 @ 75%. Rest 3-5 minutes between sets

Wednesday - OFF

Thursday - Light Squat & Bench

Competition Squat 3 x 3 @ 65%. Rest 2-3 minutes between sets

Competition Bench Press 3 x 3 @ 65%. Rest 2-3 minutes between sets

Friday - OFF

Saturday - TESTING (see guidelines above for testing new 1-rep maxes)

(See next page for FAQ)

 Frequently Asked Questions

Can I do this program while cutting weight?

It is not advised that you do this program while cutting weight. Best results will come from
eating at maintenance or in a surplus.

Can I do cardio during this program?

Limit cardio to a total of 1 hour per week. Divide the work into three 20 minute sessions or two
30 minute sessions. Use low intensity cardio modalities such as a stationary bike, elliptical,
incline treadmill walking, etc. Avoid jogging and long distance running.

What if I start missing lifts in the middle of this program?

This may indicate that you started the program with 1-rep max estimates that were too high.
Revise the percentages down 5-10% so that you can complete the intensity and volume work
for the prescribed set and rep ranges.

What if I miss one or more weeks in the middle of this program?

Repeat the last week of the program that you completed in full to ensure that you have not
regressed. If you cannot complete the work, then back up 2-3 weeks into the program so that
you can complete the prescribed sets and reps or simply restart the program at week one. If
you miss 2+ weeks of training it is advised that you recalculate your 1-rep max and restart the
program from day one.

Can I do the Optional Sat/Sun workout some weeks but not others?

Yes. It is advised that you complete the 4th training day when possible but if you cannot make
that fourth workout on occasion you can still proceed to the next training week.

Can I use different assistance exercises than what is listed in the program?

Yes. But these exercises have been chosen for a reason and is recommended you follow these
recommendations.

Can I use this program again once I finish?

Yes. Take a light week of low stress training after your testing is completed and then you can
restart the program using your new 1-rep maximum to calculate the percentages.