Introduction:

There is a detailed video on my Youtube channel explaining everything

If you want to follow me or tag me in your videos, you can do so here:

This is a free program, I created it to help people out that don't know how to start. It assumes that you already kn
It's a phased program, which means it starts with fairly high volume at the beginning, with lighter weights, then pr
In the end you have a peaking phase, which allows you to be primed to lift maximal weight for a given day (a me
you just need to count backwards. The program has a total of 17 weeks. This is divided into 5 a week hypertroph
This means you would start with this program 17 weeks out of your competition. There is room to shorten it, if it i
As this is a phased program, you can run it for several cycles in a row. You could also run parts of the phases m

This is a 5 day program, grouping squat and bench in 3 sessions and deadlifts in the 2 remaining days. Beginner
At the same time the weights are not so heavy that they cannot recover from them in time. The systemic fatigue
while aiming to manage fatigue.
The program uses no specialty bars or equipment that might not be availble in a commercial gym. This should m

Do yourself a favour and don't skip abs or the "Bird Dogs AND Dead Bugs". Strong abs and a strong core are ve

This program has no set warmup. I recommend you do some general warmup for a few minutes to get your temp

There is no fixed schedule for the template. You can spread the training days how you want or how it fits your life

Start:
All you need to do is fill in your 1RM for the powerlifts and your front squat in the sheet named "Phase 1". All the
In case you don't know you're true 1RM, you can calculate it online or in the sheet "1RM Calculator". Just plug-in
The estimated 1RM works best the lower the rep range was. This means if you know your 3RM, you get a result

The focus is to build muscle and help you build a solid base. Y
Phase 1 Hypertrophy move somewhat heavy weights but the main focus is volume.
weeks works well for many people.
In this phase the volume is still relatively high, while the weigh
Phase 2 Powerbuilduing heavier. This block benefits from the hypertrophy block and is
correctly, the most challenging block out of all. It's 4 weeks lon

This is self-explanatory. The weights get heavier, the volume d

Phase 3 Strength But the accessory work is still high, this is not a time to be lazy
also 4 weeks long.

This is where all the hard work will be focused on lifting the mo
your meet. The volume is lower, but accessories are still nothi
The last week out of the 4 week block has extra days off for re
Phase 4 Peaking
this program is mainly designend for beginner/intermediate lift
still some heavy lifting in the last week. This should help you to
confidence in your strength for the meet day.

Abs Cycle: 5 minutes of abs

Pick 1 out of each of the categories CRUNCH, RORTATION, ANTI-FLEXION and perform each until failure. Mov
Do it until the total of 5 minutes are over. There are no scheduled breaks. If you need one, make it as short as yo
You cycle through the 3 exercises for a total of 5 minutes and not 5 minutes per exercise.

Crunch Rotation
standing cable crunch Russian twist
crunches on floor / bench / ball Cable rotation
machine crunches Woodchoppers (downwards or upwards)
Oblique crunches Woodchoppers upwards
Heel tap Rotation Machine
Bicycle crunch Landmine rotations
 [insert link once video is recorded]

It assumes that you already know to perform compound lifts with good form.
ng, with lighter weights, then progresses to little volume with high weights.
al weight for a given day (a meet or mock meet). If you want to use it for a specific competiton,
vided into 5 a week hypertrophy, 4 week powerbuilding, 4 week strength and 4 week peaking blocks.
here is room to shorten it, if it is neeed. Also, you don't need to peak or max out if you don't want to.
also run parts of the phases multiple times.

he 2 remaining days. Beginners, in my opinion, benefit from this frequency, as they need the reps to work on technique.
m in time. The systemic fatigue should be manageable. I picked the accessory work in a way that it tackles common weak po

ommercial gym. This should make the program accessible to everyone.

g abs and a strong core are very important for lifting heavy weights.

a few minutes to get your temperature up. Followowed by a few minutes of more specific warmup for the main powerlifts th

you want or how it fits your lifestyle. I would suggest either 2 days on, 1 off, 3 days on, 1 day off or 3 days on, 1 off, 2 days

heet named "Phase 1". All the calculations will be done automatically for all weeks and phases.
"1RM Calculator". Just plug-in the weight you lifted and the amount of reps.
ow your 3RM, you get a result closer to your true 1RM then for your 8RM.

d help you build a solid base. You'll still

but the main focus is volume. I found 5
ple.
relatively high, while the weights are also
m the hypertrophy block and is, if done
block out of all. It's 4 weeks long.

eights get heavier, the volume decreases.

igh, this is not a time to be lazy. This block is

will be focused on lifting the most weights for

, but accessories are still nothing to neglect.
k block has extra days off for recovery. As
nd for beginner/intermediate lifters, there's
st week. This should help you to increase
the meet day.

perform each until failure. Move to the next and so on.

eed one, make it as short as you can and keep training your abs

Anti-Flexion
Active Plank
Side Planks
Side Planks with reach-under
Cross-body mountain climber
Pallof Press (cables / bands)
Pallof Holds (cables / bands)
o work on technique.
ackles common weak points,

or the main powerlifts that day.

3 days on, 1 off, 2 days on, 1 off.

Weight lifted 120 estimated 1RM 135 (based on the Brzycki fo
Reps 5
(based on the Brzycki formula)
 Phase 1
Front Squat 100.00
Squat 160.00
Bench 100.00
Deadlift 180.00

Week 1 Week 2
Day 1 Exercises Sets Reps % Load RPE Sets Reps
1 8 59 95.00 1 8
1 8 55 90.00 1 8
High Bar Squat 1 10 51 82.50 1 10

1 6 67 67.50 1 6
Competition Bench Press 1 6 63 65.00 1 6
1 8 59 60.00 2 8
Incline Bench Dumbbell Press 4 10 8 4 10
Triceps Extension 4 12 8 4 12
Leg Press / Belt Squat 4 10 8 4 10
Abs Cycle 1 5 min 1 5 min

Day 2 Exercises Sets Reps % Load RPE Sets Reps

1 5 72 130.00 1 5
Competition Deadlifts 1 8 59 107.50 1 8
1 8 55 100.00 2 8
Lat Pull Downs 4 15 8 4 15
Seated Leg Curls 4 12 8 4 12
Chest Supported Rows 4 10 8 4 10
 Bicep Curls 4 10 8 4 10

Bird Dogs AND Dead Bugs 4 20 4 20

Day 3 Exercises Sets Reps % Load RPE Sets Reps

1 3 72 117.50 1 3
Competition Paused Squat 2 8 57 92.50 2 8
1 4 72 72.50 1 4
Spoto Press 2 8 57 57.50 2 8

Dumbbell Press 3 10 8 3 10
Good Mornings 3 10 8 3 10
Glute Bridges 3 15 8 3 15
Triceps Extensions 3 15 8 3 15
Abs 1 5 min 1 5 min

Day 4 Exercises Sets Reps % Load RPE Sets Reps

1 3 72 130.00 1 3
Paused Deadlifts 2 8 57 105.00 2 8
1 8 54 97.50 1 8
Lat Pull Downs 4 15 8 4 15
DB Rows 4 10 8 4 15
Lying Leg Curls 4 10 8 4 10
Seated Curls 4 15 8 4 10
 Abs 1 5 min 1 5 min
Day 5 Exercises Sets Reps % Load RPE Sets Reps
1 4 69 70.00 1 4
Front Squats 1 6 65 65.00 1 6
2 8 54 55.00 2 8
1 6 65 65.00 1 6
Close Grip Bench Press 3 10 52 52.50 3 10
Leg Press (Quad Focus)
3 10 8 3 10
Step Ups
3 10 8 3 10
Seated DB Overhead Press
3 10 8 3 10
Rear Delt Fly
3 12 8 3 12

Bird Dogs AND Dead Bugs 4 20 4 20

Week 2 Week 3 Week 4
% Load RPE Sets Reps % Load RPE Sets Reps %
61 100.00 1 8 63 102.50 1 8 65
57 92.50 1 8 59 95.00 1 8 61
53 85.00 1 10 55 90.00 1 10 55
1 10 51 82.50 1 10 51
69 70.00 1 6 71 72.50 1 6 73
65 65.00 1 6 65 65.00 1 6 67
59 60.00 2 10 61 62.50 2 10 63

8 4 10 8 4 10

8 4 12 8 4 12

8 4 10 8 4 10

1 5 min 1 5 min

% Load RPE Sets Reps % Load RPE Sets Reps %

74 135.00 1 5 76 137.50 1 5 76
67 122.50 1 8 69 125.00 1 8 71
60 110.00 2 8 61.5 112.50 2 10 63

8 4 15 8 4 15

8 4 12 8 4 12

8 4 10 8 4 10
 8 4 10 8 4 10

4 20 4 20

% Load RPE Sets Reps % Load RPE Sets Reps %

74 120.00 1 3 76 122.50 1 3 77
59 95.00 2 8 61 100.00 2 8 63
75 75.00 1 4 76 77.50 1 4 77
59 60.00 2 8 61 62.50 2 8 62
1 8 58 60.00 1 8 59

8 3 10 8 3 10

8 3 10 8 3 10

8 3 15 8 3 15

8 3 15 8 3 15

1 5 min 1 5 min

% Load RPE Sets Reps % Load RPE Sets Reps %

74 135.00 1 3 75 135.00 1 3 77
59 107.50 2 8 61 110.00 2 8 63
55 100.00 1 8 57 105.00 2 8 59

8 4 15 8 4 15

8 4 10 8 4 10

8 4 10 8 4 10

8 3 15 8 3 15
 1 5 min 1 5 min
% Load RPE Sets Reps % Load RPE Sets Reps %
71 72.50 1 4 73 75.00 1 4 75
67 67.50 1 6 69 70.00 1 6 71
56 57.50 2 8 58 60.00 2 8 60
67 67.50 1 6 69 70.00 1 6 71
55 55.00 3 10 57 57.50 3 10 59

8 3 10 8 3 10

8 3 10 8 3 10

8 3 10 8 3 10

8 3 12 8 3 12

4 20 4 20
Week 4 Week 5
Load RPE Sets Reps % Load RPE
105.00 1 8 67 107.50
100.00 1 8 65 105.00
90.00 1 10 57 92.50
82.50 1 10 53 85.00
75.00 1 6 75 75.00
67.50 1 6 69 70.00
65.00 2 10 65 65.00

8 4 10 8

8 4 12 8

8 4 10 8

1 5 min

Load RPE Sets Reps % Load RPE

137.50 7.5 1 5 78 142.50
130.00 6.5 1 8 73 132.50
115.00 5 2 10 65 117.50

8 4 15 8

8 4 12 8

8 4 10 8
 8 4 10 8

4 20

Load RPE Sets Reps % Load RPE

125.00 1 3 78 125.00
102.50 2 8 65 105.00
77.50 1 4 77 77.50
62.50 1 8 65 65.00
60.00 2 8 60 60.00

8 3 10 8

8 3 10 8

8 3 15 8

8 3 15 8

1 5 min

Load RPE Sets Reps % Load RPE

140.00 1 3 79 142.50
115.00 2 8 65 117.50
107.50 2 8 61 110.00

8 4 15 8

8 4 10 8

8 4 10 8

8 3 15 8
 1 5 min
Load Sets Reps % Load
75.00 1 4 75 75.00
72.50 1 6 71 72.50
60.00 2 8 62 62.50
72.50 7 1 6 73 75.00 7
60.00 6 3 10 62 62.50 6

8 3 10 8

8 3 10 8

8 3 10 8

8 3 12 8

4 20
 Phase 2
Front Squat 100.00
Squat 160.00
Bench 100.00
Deadlift 180.00

Week 6 Week 7 Week 8 Week 9

Day 1 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 7 67 107.50 1 7 69 112.50 1 6 71 115.00 1 6 73 117.50
1 7 63 102.50 1 7 65 105.00 1 6 67 107.50 1 6 69 112.50
High Bar Squat 2 8 53 85.00 2 8 53 85.00 1 8 57 92.50 1 8 57 92.50
1 8 53 85.00 2 8 53 85.00
1 5 75 75.00 1 5 75 75.00 1 5 75 75.00 1 5 75 75.00
Paused Bench Press 1 5 69 70.00 1 5 71 72.50 1 5 71 72.50 1 5 71 72.50
2 8 59 60.00 2 8 61 62.50 3 8 61 62.50 3 8 61 62.50
Incline Bench Dumbbell Press 4 8 8 4 8 8 4 8 8 4 8

Leg Press or Belt Squat 4 8 8 4 8 8 4 8 8 4 8

Triceps Extension 4 8 8 4 8 8 4 8 8 4 8
Abs Cycle 1 5 min 1 5 min 1 5 min 1 5 min
Day 2 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 5 74 135.00 1 5 76 137.50 1 4 78 142.50 7 1 4 80 145.00 7.5
Deadlifts 1 5 70 127.50 1 5 72 130.00 1 4 72 130.00 5.5 1 4 74 135.00 6
(Grip Strength) 2 6 59 107.50 2 6 61 110.00 3 6 61 110.00 % 3 6 61 110.00 %
Lat Pull Down 4 12 8 4 12 8 4 12 8 4 12 8

Kelso Shruggs 4 12 8 4 12 8 4 12 8 4 12 8

Chest Supported Row 3 8 8 3 8 8 3 8 8 3 8 8

Hammer Curls 3 8 8 3 8 8 3 8 8 3 8 8

Face Pulls 3 20 3 20 3 20 3 20
Bird Dogs AND Dead Bugs 4 20 4 20 4 20 4 20
Day 3 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 3 74 120.00 6.5 1 3 76 122.50 7 1 3 78 125.00 7.5 1 3 78 125.00 7.5
Paused Squat 1 4 70 112.50 6.5 1 3 70 112.50 5.5 1 3 72 117.50 6 1 3 72 117.50 6
1 4 65 105.00 5 1 4 65 105.00 5 2 4 67 107.50 % 2 3 67 107.50 %
1 4 73 75.00 6 1 3 75 75.00 5.5 1 3 77 77.50 6 1 3 79 80.00 6.5
Spoto Press 1 4 70 70.00 5 1 4 72 72.50 5.5 1 4 72 72.50 5.5 1 4 72 72.50 5.5
2 4 68 70.00 % 2 4 70 70.00 5 2 4 70 70.00 5 2 4 70 70.00 5
Skull Crusher 3 10 8 3 10 8 3 10 8 2 10

Lunges 3 10 8 3 10 8 3 10 8 3 10

Cable Pull-Throughs 3 10 8 3 10 8 3 10 8 3 10

Seated Arnold Press 3 10 8 3 10 8 3 10 8 3 10

Abs Cycle 1 5 min 1 5 min 1 5 min 1 5 min

Day 4 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 3 74 135.00 6.5 1 3 76 137.50 6.5 1 3 78 142.50 6.5 1 3 78 142.50 6.5
Paused Deadlifts 1 3 70 127.50 5.5 1 3 72 130.00 5.5 1 3 74 135.00 6 1 3 74 135.00 6
(Grip Strength) 1 4 63 115.00 % 1 4 65 117.50 5 1 4 65 117.50 5 1 4 65 117.50 5
2 6 63 115.00 5 2 6 63 115.00 5 2 6 63 115.00 5 2 6 63 115.00 5
Trap Bar Deadlift
Neutral Grip Pullups (weighted if needed) 4 5 8 4 5 8 4 5 8 4 5 8

Seated Cable Row 4 10 8 4 10 8 4 10 8 4 10 8

Leg Curls 4 10 8 4 10 8 4 10 8 4 10 8

DB Curls 4 10 8 4 10 8 4 10 8 4 10 8

Face Pulls 4 20 8 4 20 8 4 20 8 4 20 8
Copenhague Plank 3 30secs/side 8 3 30secs/side 8 3 30secs/side 8 3 30secs/side 8
Day 5 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load
1 4 77 77.50 7 1 4 77 77.50 7 1 4 77 77.50 7 1 4 79 80.00 7.5
Front Squat 1 6 67 67.50 6 1 6 69 70.00 6.5 1 6 69 70.00 6.5 1 6 71 72.50 7
1 6 59 60.00 % 2 6 61 62.50 % 2 6 63 65.00 5 2 6 65 65.00 5.5
1 4 79 80.00 7.5 1 4 81 82.50 6 2 4 81 82.50 8 2 3 83 85.00 7.5
Competition Bench Press 1 6 67 67.50 6 2 5 71 72.50 5.5 1 5 71 72.50 6 1 5 71 72.50 6
2 6 63 65.00 5 2 6 63 65.00 5 2 6 63 65.00 5 2 6 63 65.00 5
Standing Overhead Press 3 10 8 3 10 8 3 10 8 3 10 8

Leg Press (Hammstring/Glutes Focus) 3 10 8 3 10 8 3 10 8 3 10 8

Triceps Extension 3 10 8 3 10 8 3 10 8 3 10 8

DB Cross Body Curls 3 10 8 3 10 8 3 10 8 3 10 8

DB Shruggs 3 10 8 3 10 8 3 10 8 3 10 8
 Phase 3

Squat 160.00
Bench 100.00
Deadlift 180.00

Week 10 Week 11 Week 12 Week 13

Day 1 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 5 73 117.50 1 5 75 120.00 1 5 79 127.50 1 5 81 130.00
Competition Squat 1 5 69 112.50 1 5 73 117.50 1 5 75 120.00 1 5 77 125.00
2 6 65 105.00 2 6 67 107.50 2 6 69 112.50 3 6 71 115.00
1 4 75 75.00 1 4 77 77.50 1 4 79 80.00 1 4 81 82.50
Paused Bench Press 1 4 71 72.50 1 4 73 75.00 1 4 75 75.00 1 4 77 77.50
2 7 65 65.00 3 7 65 65.00 3 7 67 67.50 3 6 67 67.50
Incline Bench Press 4 10 8 4 10 8 4 10 8 4 10 8
Weighted Lunges 4 10 8 4 10 8 4 10 8 4 10 8
Leg Curls 4 10 8 4 10 8 4 10 8 4 10 8
Face Pulls 4 15 8 4 15 8 4 15 8 4 15 8
Abs Cycle 1 5 min 1 5 min 1 5 min 1 5 min

Day 2 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 3 80 145.00 1 3 82 150.00 1 2 86 155.00 1 2 88 160.00
Competition Deadlifts 1 3 74 135.00 1 3 76 137.50 1 2 80 145.00 1 2 82 150.00
2 5 67 122.50 2 5 69 125.00 3 5 71 130.00 3 5 71 130.00
Banded Deadlifts 3 5 80.00 3 5 80.00 3 5 80.00 3 5 80.00

Single Leg Romanian Deadlifts 4 10 4 10 4 10 4 10

DB Rows 4 8 4 8 4 8 4 8

Rear Delt Flyes 4 15 4 15 4 15 4 15

DB Curls 4 10 4 10 4 10 4 10

Bird Dogs AND Dead Bugs 3 20 3 20 3 20 3 20

Day 3 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 2 78 125.00 1 2 80 130.00 2 2 82 132.50 2 2 82 132.50
Paused Squat 3 3 67 107.50 3 3 69 112.50 3 3 69 112.50 3 3 71 115.00
1 3 81 82.50 1 3 81 82.50 1 3 83 85.00 1 3 83 85.00
Spoto Press 1 4 74 75.00 3 4 74 75.00 3 4 76 77.50 4 3 76 77.50
2 4 66 67.50
Close Grip Bench Press 3 10 8 3 10 8 3 10 8 3 10 8
Triceps Extension 3 10 8 3 10 8 3 10 8 3 10 8
Bulgarian Split Squats 3 10 8 3 10 8 3 10 8 3 10 8
Lat Pull Downs 3 10 8 3 10 8 3 10 8 3 10 8
Facepulls 3 8 8 3 8 8 3 8 8 3 8 8
Copenhague Planks 3 30secs/side 330secs/side 330secs/side 330secs/side

Day 4 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 3 74 135.00 1 3 76 137.50 2 3 80 145.00 3 3 82 150.00
Paused Deadlifts 1 3 70 127.50 1 3 72 130.00 1 3 72 130.00
1 3 66 120.00 1 3 68 122.50
Competition Deadlift 1 5 67 122.50 2 5 67 122.50 2 6 69 125.00 2 5 71 130.00
Grip Strength
Pendlay Rows 3 8 8 3 8 8 3 8 8 3 8 8

BB Shruggs 3 8 8 3 8 8 3 8 8 3 8 8

Back Raises 3 20 8 3 20 8 3 20 8 3 20 8

Leg Curls 3 10 8 3 10 8 3 10 8 3 10 8

Leg Extensions 3 10 8 3 10 8 3 10 8 3 10 8

Bird Dogs AND Dead Bugs 4 20 8 4 20 8 4 20 8 4 20 8

Day 5 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load
1 3 81 130.00 1 2 85 137.50 1 2 87 140.00 1 2 89 142.50
Competition Squat 1 4 75 120.00 1 3 81 130.00 1 3 81 130.00 1 2 83 135.00
2 4 71 115.00 3 4 75 120.00 3 4 75 120.00 3 4 75 120.00
 1 3 81 82.50 1 3 84 85.00 1 2 86 87.50 1 2 88 90.00
1 5 71 72.50 1 3 81 82.50 1 2 83 85.00 1 2 85 85.00
Competition Bench Press 2 5 67 67.50 1 5 71 72.50 3 5 71 72.50 3 5 73 75.00
2 5 67 67.50

DB Bench Press 4 8 8 4 8 8 4 8 8 4 8 8

Chest Supported Rows 4 15 8 4 15 8 4 15 8 4 15 8

Leg Press (Hammsting Focus) 2 10 8 2 10 8 2 10 8 2 10 8

Leg Press (Quads Focus) 2 10 8 2 10 8 2 10 8 2 10 8
Triceps Extension 3 20 8 3 20 8 3 20 8 3 20 8

DB Shruggs 3 10 8 3 10 8 3 10 8 3 10 8
 Phase 4

Squat 160.00
Bench 100.00
Deadlift 180.00

Week 14 Week 15 Week 16 Week 17

Day 1 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 4 81 130.00 1 4 82.5 132.50 1 3 82.5 132.50 1 1 85 137.50
1 4 77 125.00 1 4 78.5 127.50 1 3 78.5 127.50 1 1 88 142.50
Competition Squat 3 6 68.5 110.00 2 6 68.5 110.00 2 5 71.5 115.00 1 1 91 147.50

1 4 81 82.50 1 4 82.5 82.50 1 4 82.5 82.50 1 1 85 85.00

1 4 77 77.50 1 4 77 77.50 1 4 78.5 80.00 1 1 88 90.00
Paused Bench Press 3 6 67 67.50 3 6 68.5 70.00 3 5 71.5 72.50 1 1 91 92.50

1 1 87 157.50
Competition Deadlift 3 3 75 135.00

Flat Bench Dumbbell Press 4 6 8 4 6 8 4 6 8 4 6 8

Bulgarian Split Squat 3 10 8 3 10 8 3 10 8 3 10 8

Triceps Extension 4 15 8 4 15 8 4 15 8 4 15 8

Facepulls 4 15 8 4 15 8 4 15 8 4 15 8
Abs Cycle 1 5 min 1 5 min 1 5 min 1 5 min

Day 2 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
1 1 91 165.00 1 1 94 170.00 3 3 73 132.50
1 1 85 155.00 1 1 88 160.00
Competition Deadlifts 4 3 75.5 137.50 4 2 76 137.50

Neutral Grip Pullups 4 4 8 4 4 8 4 4 8

Chest Supported Row 4 8 8 4 8 8 4 8 8

Rest Day
Lat Pull Machine 4 8 8 4 8 8 4 8 8

Lying Leg Curl 3 12 8 3 12 8 3 12 8

Hammer Curls 3 12 8 3 12 8 3 12 8
Copenhague Plank 3 30secs/side 3 30secs/side 3 30secs/side

Day 3 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
2 1 83.5 135.00 2 1 83.5 135.00 2 1 85 137.50 3 3 75 120.00 %
Comp. Squats (Recovery Day) 2 3 74 120.00 3 3 74 120.00 3 3 74 120.00
1 3 80 80.00 1 3 81.5 82.50 1 2 83 85.00 3 3 75 75.00 %
Paused Bench 3 3 73 75.00 3 3 73 75.00 3 3 74.5 75.00
Front Foot Elevated Split Squat 3 10 8 3 10 8 3 10 8 3 10 8

Glute Bridegs 4 20 8 4 20 8 4 20 8 4 20 8

Triceps Extension 3 20 8 3 20 8 3 20 8 3 20 8
Bird Dogs AND Dead Bugs 3 20 3 20 3 20 3 20

Day 4 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE
2 4 78 142.50 3 3 82 150.00 1 1 91 165.00
2 4 72 130.00 3 3 75 135.00 3 3 78 142.50
Competition Deadlift

Lat Pulldowns 3 15 8 3 15 8 3 15 8

Chest Supported Row 3 10 8 3 10 8 3 10 8

Rest Day
Faceuplls 3 10 8 3 10 8 3 10 8
 Rest Day

Seated Incline Curls 3 10 8 3 10 8 3 10 8

Back Raises 3 20 8 3 20 8 3 20 8
Abs Cycle 1 5 min 1 5 min 1 5 min

Day 5 Exercises Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load RPE Sets Reps % Load
1 1 90.5 145.00 1 1 95 152.50 1 1 86 140.00
Competition Squat 1 1 86 140.00 1 1 87.5 140.00 3 3 78 125.00
3 4 75 120.00 3 4 76.5 122.50
1 1 90.5 92.50 1 1 95 95.00 1 1 86 87.50
Competition Bench Press 1 1 86 87.50 1 1 87.5 87.50 3 4 75 75.00
3 5 75 75.00 3 5 76.5 77.50
Leg Press ### 3 10 8 3 10 8 3 10 8 Meet / Mock Meet
Rear Delt Fly 3 10 8 3 10 8 3 10 8

DB Curls 3 10 8 3 10 8 3 10 8

Triceps Extension 3 10 8 3 10 8 3 10 8
Bird Dogs AND Dead Bugs 3 20 3 20 3 20