Week 1

Day 1

Comp Squat
x1 @8
70%x5x6 (-23%)
Comp Bench Press
x1 @8
70%x5x8 (-23%)
Close Grip Floor Press
x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 2

Comp Deadlift
x1 @8
70%x5x6 (-23%)
3ct. Pause Bench
x1 @8, x4 @9 plus 2 down sets (load drop)
Bulgarian Split Squat
x10 @7, x10 @8, x10 @9 no down sets

Day 3
High Bar Squat
x1 @8, x3 @9 plus 1 down set (load drop)
Touch & Go Bench Press
x1 @8, x10 @9 plus 2 down sets (load drop)
303 Tempo Bench Press
x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 4
Beltless Tempo Deadlift (6 Count Down)
x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Pin Press (Mid Range)
x1 @8, x4 @9 plus 2 down sets (load drop)
Romanian Deadlift
x12 @7, x12 @8, x12 @9 no down sets

Week 2
Day 1
Exercise Intensity Volume
Comp Squat
x1 @8
72.5%x5x6 (-20%)
Comp Bench Press
x1 @8
72.5%x5x8 (-20%)
Close Grip Floor Press
x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 72.5%x5x6 (-20%)
3ct. Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Bulgarian Split Squat x10 @7, x10 @8, x10 @9 no down sets

Day 3
Exercise Intensity Volume
High Bar Squat x1 @8, x3 @9 plus 1 down set (load drop)
Touch & Go Bench Press x1 @8, x10 @9 plus 2 down sets (load drop)
303 Tempo Bench Press x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
600 Tempo Deadlift x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Pin Press (Mid Range) x1 @8, x4 @9 plus 2 down sets (load drop)
Romanian Deadlift x12 @7, x12 @8, x12 @9 no down sets

Week 3
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 75%x5x6 (-18%)
Comp Bench Press x1 @8 75%x5x8 (-18%)
Close Grip Floor Press x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 75%x5x6 (-18%)
3ct. Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Bulgarian Split Squat x10 @7, x10 @8, x10 @9 no down sets

Day 3
Exercise Intensity Volume
High Bar Squat x1 @8, x3 @9 plus 1 down set (load drop)
Touch & Go Bench Press x1 @8, x10 @9 plus 2 down sets (load drop)
303 Tempo Bench Press x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
600 Tempo Deadlift x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Pin Press (Mid Range) x1 @8, x4 @9 plus 2 down sets (load drop)
Romanian Deadlift x12 @7, x12 @8, x12 @9 no down sets

Week 4
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 77.5%x4x5 (-15%)
Comp Bench Press x1 @8 77.5%x4x7 (-15%)
Close Grip Floor Press x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 77.5%x4x5 (-15%)
3ct. Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Bulgarian Split Squat x10 @7, x10 @8, x10 @9 no down sets

Day 3
Exercise Intensity Volume
High Bar Squat x1 @8, x3 @9 plus 1 down set (load drop)
Touch & Go Bench Press x1 @8, x10 @9 plus 2 down sets (load drop)
303 Tempo Bench Press x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
600 Tempo Deadlift x3 @7, x3 @8, x3 @9 plus 1 down set (load drop)
Pin Press (Mid Range) x1 @8, x4 @9 plus 2 down sets (load drop)
Romanian Deadlift x12 @7, x12 @8, x12 @9 no down sets

Week 5
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 80x4x4 (-13%)
Comp Bench Press x1 @8 80x4x6 (-13%)
Close Grip Incline Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 80x4x4 (-13%)
Pin Press (Chest Level) x1 @8, x4 @9 plus 2 down sets (load drop)
Leg Press x10 @7, x10 @8, x10 @9 no down sets

Day 3
Exercise Intensity Volume
2Ct. Pause Squat x1 @8, x3 @9 plus 1 down set (load drop)
Close Grip Bench Press x1 @8, x8 @9 plus 2 down sets (load drop)
Bench Press with Feet Up x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
2" Deficit Deadlift x1 @8 x3 @9 plus 1 down set (load drop)
2 Board Bench Press x1 @8 x3 @9 plus 2 down sets (load drop)
Good Morning x10 @7, x10 @8, x10 @9 no down sets

Week 6
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 75%x3x3 (-17%)
Comp Bench Press x1 @8 75%x3x5 (-17%)
Close Grip Incline Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 75%x3x3 (-17%)
Pin Press (Chest Level) x1 @8, x4 @9 plus 2 down sets (load drop)
Leg Press x10 @7, x10 @8, x10 @9 no down sets

Day 3
Exercise Intensity Volume
Bulgarian Split Squat x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)
Close Grip Bench Press x1 @8, x8 @9 plus 1 down sets (load drop)
Row of Choice x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
Snatch Grip RDL x10 @6, x10 @7, x10 @8 plus 1 down sets (repeat)
Ab Wheel One set @9 Plus 3 additional sets of half the reps
Vertical Pull of Choice x10 @7, x10 @8, x10 @9 no down sets

Week 7
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 85x3x3 (-8%)
Comp Bench Press x1 @8 85x3x5 (-8%)
Close Grip Incline Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 85x3x3 (-8%)
Pin Press (Chest Level) x1 @8, x4 @9 plus 2 down sets (load drop)
Leg Press x10 @7, x10 @8, x10 @9 no down sets

Day 3
Exercise Intensity Volume
2Ct. Pause Squat x1 @8, x3 @9 plus 1 down set (load drop)
Close Grip Bench Press x1 @8, x8 @9 plus 2 down sets (load drop)
Bench Press with Feet Up x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
2” Deficit Deadlift x1 @8 x3 @9 plus 1 down set (load drop)
2 Board Bench Press x1 @8 x3 @9 plus 2 down sets (load drop)
Good Morning x10 @7, x10 @8, x10 @9 no down sets

Week 8
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 87.5x2x3 (-5%)
Comp Bench Press x1 @8 87.5x2x5 (-5%)
Close Grip Incline Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 87.5x2x3 (-5%)
Pin Press (Chest Level) x1 @8, x4 @9 plus 2 down sets (load drop)
Leg Press x10 @7, x10 @8, x10 @9 no down sets

Day 3
Exercise Intensity Volume
2Ct. Pause Squat x1 @8, x3 @9 plus 1 down set (load drop)
Close Grip Bench Press x1 @8, x8 @9 plus 2 down sets (load drop)
Bench Press with Feet Up x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
2” Deficit Deadlift x1 @8 x3 @9 plus 1 down set (load drop)
2 Board Bench Press x1 @8 x3 @9 plus 2 down sets (load drop)
Good Morning x10 @7, x10 @8, x10 @9 no down sets

Week 9
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 90%x2x2 (-3%)
Comp Bench Press x1 @8 90%x2x4 (-3%)
Standing Military Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 90%x2x2 (-3%)
2ct. Pause Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Belt Squat x8 @7, x8 @8, x8 @9 no down sets

Day 3
Exercise Intensity Volume
Low Pin Squat x1 @8, x3 @9 plus 1 down set (load drop)
Touch & Go Bench Press x1 @8, x6 @9 plus 2 down sets (load drop)
Wide Grip Bench Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
2ct. Pause Deadlift x1 @8 x3 @9 plus 1 down set (load drop)
Slingshot Bench Press x1 @8 x3 @9 plus 2 down sets (load drop)
Stiff Legged Deadlift x10 @7, x10 @8, x10 @9 no down sets

Week 10
Day 1
Exercise Intensity Volume
Comp Squat x1 @8 (3 sets) x3 @9
Comp Bench Press x1 @8 (5 sets) x3 @9
Standing Military Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @8 (3 sets) x3 @9
2ct. Pause Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Belt Squat x8 @7, x8 @8, x8 @9 no down sets
Day 3
Exercise Intensity Volume
Low Pin Squat x1 @8, x3 @9 plus 1 down set (load drop)
Touch & Go Bench Press x1 @8, x6 @9 plus 2 down sets (load drop)
Wide Grip Bench Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
2ct. Pause Deadlift x1 @8 x3 @9 plus 1 down set (load drop)
Slingshot Bench Press x1 @8 x3 @9 plus 2 down sets (load drop)
Stiff Legged Deadlift x10 @7, x10 @8, x10 @9 no down sets

Week 11
Day 1
Exercise Intensity Volume
Comp Squat x1 @7, x1 @8, x1 @9 plus 1 down set (load drop)
Comp Bench Press x1 @7, x1 @8, x1 @9 plus 2 down set (load drop)
Standing Military Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 2
Exercise Intensity Volume
Comp Deadlift x1 @7, x1 @8, x1 @9 plus 1 down set (load drop)
2ct. Pause Bench x1 @8, x3 @9 plus 2 down sets (load drop)
Belt Squat x8 @7, x8 @8, x8 @9 no down sets

Day 3
Exercise Intensity Volume
Low Pin Squat x1 @8, x3 @9 plus 1 down set (load drop)
Touch & Go Bench Press x1 @8, x6 @9 plus 2 down sets (load drop)
Wide Grip Bench Press x8 @6, x8 @7, x8 @8 plus 1 down sets (repeat)

Day 4
Exercise Intensity Volume
2ct. Pause Deadlift x1 @8 x3 @9 plus 1 down set (load drop)
Slingshot Bench Press x1 @8 x3 @9 plus 2 down sets (load drop)
Stiff Legged Deadlift x10 @7, x10 @8, x10 @9 no down sets

Week 12 (Meet Week)

Day 1 (4-5 Days out)
Exercise Intensity Volume
Comp Squat Work up to opener (x1 @7.5) No down sets
Comp Bench Press Work up to opener (x1 @7.5) No down sets
Comp Deadlift Work up to opener (x1 @7.5) No down sets

Day 2 (3 Days out)

Exercise Intensity Volume
Comp Squat Go through warm ups No down sets
Comp Bench Press Go through warm ups No down sets
Comp Deadlift Go through warm ups No down sets