Day 1

Squat

Bench Press

Deadlift

OHP

Rows of your cho

Lat Pulldowns
Biceps Curls
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

4x2, same weight as Day 4

4x2, 10% lighter than day 4

4x2, same weight as day 4

1-2 sets of 10-25 controlled reps, focusing on lat/mid/lower trap contraction

1-2 sets of 10-25 controlled reps, focusing on lat contraction
1-2 sets of 10-25 controlled reps, focusing on biceps contraction

of 2-3 bodyweight/"weird" exercises of your choosing

Day 2
OHP

Squat

Bench Press

Deadlift

Leg extensions
Leg curls
Glute bridges
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

4x2, same weight as Day 1

4x2, 10% lighter than day 1

4x2, same weight as day 1

1-2 sets of 10-25 controlled reps, focusing on quadriceps contraction

1-2 sets of 10-25 controlled reps, focusing on hamstrings contraction
1-2 sets of 10-25 controlled reps, focusing on glute contraction
2-3 bodyweight/"weird" exercises of your choosing

Day 3
Deadlift

OHP

Squat

Bench Press

Side delt raises

Rear delt raises
Pec flyes
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

4x2, same weight as Day 2

4x2, 10% lighter than day 2

4x2, same weight as day 2

1-2 sets of 10-25 controlled reps, focusing on lateral delt contraction

1-2 sets of 10-25 controlled reps, focusing on posterior delt contraction
1-2 sets of 10-25 controlled reps, focusing on pectoral contraction

2-3 bodyweight/"weird" exercises of your choosing

Day 4
Bench Press

Deadlift

OHP

Squat

Pull-ups or pulldowns
Calf raises
Triceps Extensions
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

4x2, same weight as Day 3

4x2, 10% lighter than day 3

4x2, same weight as day 3

1-2 sets of 10-25 controlled reps, focusing on lat contraction

1-2 sets of 10-25 controlled reps, focusing on calf contraction
1-2 sets of 10-25 controlled reps, focusing on triceps contraction
bodyweight/"weird" exercises of your choosing

Day 1
Squat

Close Grip Bench Press

Romanian Deadlift

Rows of your choice

Lat Pulldowns
Biceps Curls
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

5x4, starting with 60% of your bench press load

4x6, starting with 50% of your DL load

1-2 sets of 10-25 controlled reps, focusing on lat/mid/lower trap contraction

1-2 sets of 10-25 controlled reps, focusing on lat contraction
1-2 sets of 10-25 controlled reps, focusing on biceps contraction

yweight/"weird" exercises of your choosing

Day 2
OHP

Front squat

Dips

Leg extensions
Leg curls
Glute bridges
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

5x4, starting with 60% of your back squat load, and trying to add weight each week

Bodyweight, 3 sets of as many clean reps as possible. Add external load when you're getting at lea

1-2 sets of 10-25 controlled reps, focusing on quadriceps contraction

1-2 sets of 10-25 controlled reps, focusing on hamstrings contraction
1-2 sets of 10-25 controlled reps, focusing on glute contraction

2-3 bodyweight/"weird" exercises of your choosing

Day 3
Deadlift

Push Press

Paused squat

Side delt raises

Rear delt raises
Pec flyes
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

5x4, starting with 90% of your OHP load

4x2, starting with 60% of your back squat load, trying to add weight each week

1-2 sets of 10-25 controlled reps, focusing on lateral delt contraction

1-2 sets of 10-25 controlled reps, focusing on posterior delt contraction
1-2 sets of 10-25 controlled reps, focusing on pectoral contraction

2-3 bodyweight/"weird" exercises of your choosing

Day 4
Bench Press

Opposite stance deadlift

DB OHP

Pull-ups or pulldowns
Calf raises
Triceps Extensions
2 sets of 2-3 bodyweight/"weird" exercises of your choosing

6x3, 5-10lbs heavier than you've gone before

5x4, starting with 60% of your normal stance DL load

4x6, starting with 30% of your OHP load in each hand

1-2 sets of 10-25 controlled reps, focusing on lat contraction

1-2 sets of 10-25 controlled reps, focusing on calf contraction
1-2 sets of 10-25 controlled reps, focusing on triceps contraction

ight/"weird" exercises of your choosing

Day 1
Squat
DL auxiliary
Hamstrings/glute/spinal erector hypertrophy
Quad hypertrophy
Rows

4-6 sets
2-4 sets
3-4 sets

Day 2
Bench
OHP auxiliary
Pullups/pulldowns
Delt hypertrophy
Arm hypertrophy
Chest hypertrophy

2-3
3-4
3-4
1-2

sets
sets medial and rear delts
sets biceps and triceps
sets

Day 3
Deadlift
Squat auxiliary
Quad hypertrophy
Hamstrings/glute/spinal erector hypertrophy
Rows

4-6 sets
2-4 sets
3-4 sets

Day 4
OHP
Bench auxiliary
Pullups/pulldowns
Chest hypertrophy
Arm hypertrophy
Delt hypertrophy

2-3
3-4
3-4
1-2

sets
sets
sets biceps and triceps
sets medial and rear delts

Main lifts
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
With any
Auxillary
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15

Option 1
Option 2
70% 3-5x4
Work up to 10rm
75% 3-5x3
Work up to 8rm
80% 3-5x2
Work up to 6rm
72.5% 3-5x4 Work up to 9rm
77.5% 3-5x3 Work up to 7rm
82.5% 3-5x2 Work up to 5rm
75% 3-5x4
Work up to 8rm
80% 3-5x3
Work up to 6rm
85% 3-5x2
Work up to 4rm
77.5% 3-5x4 Work up to 7rm
82.5% 3-5x3 Work up to 5rm
87.5% 3-5x2 Work up to 3rm
80% 3-5x4
85% 3-5x3
90% 3-5x2
of these, deload after every 3 weeks or every 6 weeks
lifts
4x4
4x5
4x6
4x4, heavier

Accessories

3x5-6
4x5-6
5x5-6
3x5-6 heavier

Rest-paused (DC-style)
Myo-reps (Borge)
2-3 sets --> 4-5 sets, then add weight
Sets of 6-10 --> sets of 10-15, then add weight
Combo of the two above
BFR

2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4
2-4

sets
sets
sets
sets
sets
sets
sets
sets
sets
sets
sets
sets

of
of
of
of
of
of
of
of
of
of
of
of

6-8
5-6
3-4
5-7
4-5
2-3
5-6
3-4
2-3
4-5
2-3
1-2

with
with
with
with
with
with
with
with
with
with
with
with

the
the
the
the
the
the
the
the
the
the
the
the

same
same
same
same
same
same
same
same
same
same
same
same

every 3 weeks or every 6 weeks

3x4
4x4
5x4
3x5
4x5
5x5
3x6
4x6
5x6

weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight

add weight

Option 3
4x2 (start with ~75% to leave room for growth)
6x2 same weight
8x2 same weight
4x3 same weight
6x3 same weight
8x3 same weight
4x2, 5-10lbs heavier

Any of the main lift progressions, but another one from what you're doing with the main lifts

Option 4
4x2 (start with ~75% to leave room for growth)
6x2 same weight
8x2 same weight
4x2, 5-10lbs heavier

er one from what you're doing with the main lifts

5 Weeks Out
4 Weeks Out
3 Weeks Out
2 Weeks Out
1 Week Out
Meet Week

Squat, Bench main day

80%xAMAP RPE 9
85%xAMAP RPE 9
90%xAMAP RPE 9
95%x1. If you feel good, go up once more and shoot for small PR. DO NOT MISS
Opener. DO NOT MISS
50-60% 4-5x2-3. Compete on Saturday

Deadlift main day

85% 3x3
90% 3x2
70% 3x3
Opener, and second if you feel good. DO NOT MISS
70% 3x3
50-60% 4-5x2-3. Compete on Saturday

Squat, Bench secondary day

Normal
Normal
Normal
Reduce volume by 1/3
Reduce both volume and intensity by 1/3
50-60% 4-5x2-3. Compete on Saturday

Deadlift secondary day

Reduce volume by 1/3
Reduce volume by 1/3
Of
Reduce both volume and intensity by 1/3
Reduce both volume and intensity by 1/3
50-60% 4-5x2-3. Compete on Saturday

Accessory work
Normal
Normal
Reduce volume by 1/3
Reduce both volume and intensity by 1/3
Of
Of, or just very light "feel-good" work

Week 1
Day 1
Front Squat

4x6

Day 2
Paused Squat

5x4

Closegrip bench

4x8

Low incline press

4x6

RDL

3x12

Opposite Stance DL

4x3

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Week 2
Day 1
Front Squat

6x6

Day 2
Paused Squat

5x5

Closegrip bench

6x8

Low incline press

4x8

RDL

4x12

Opposite Stance DL

6x3

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Week 3
Day 1
Front Squat

8x6

Day 2
Paused Squat

5x6

Closegrip bench

8x8

Low incline press

4x10

RDL

5x12

Opposite Stance DL

8x3

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Week 4
Day 1
Front Squat

Day 2
Paused Squat

4x4

6x3

Closegrip bench

4x6

Low incline press

5x5

RDL

3x8

Opposite Stance DL

4x2

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Week 5
Day 1
Front Squat

6x4

Day 2
Paused Squat

6x4

Closegrip bench

6x6

Low incline press

5x7

RDL

4x8

Opposite Stance DL

6x2

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Week 6
Day 1
Front Squat

8x4

Day 2
Paused Squat

6x5

Closegrip bench

8x6

Low incline press

5x9

RDL

5x8

Opposite Stance DL

8x2

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Day 3
Anderson Squat

8x1

Day 4
Extra Wide Squat

3x8

Dips

3x10-12

Spoto press

4x6

Deficit DL

4x5

Barbell Rows

3x12

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Day 3
Anderson Squat

10x1

Day 4
Extra Wide Squat

4x8

Dips

4x10-12

Spoto press

5x5

Deficit DL

5x5

Barbell Rows

4x12

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Day 3
Anderson Squat

12x1

Day 4
Extra Wide Squat

5x8

Dips

5x10-12

Spoto press

6x5

Deficit DL

6x5

Barbell Rows

5x12

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Day 3
Anderson Squat

Day 4
Extra Wide Squat

6x1

3x6

Dips

3x8-10

Spoto press

4x4

Deficit DL

4x4

Barbell Rows

3x10

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Day 3
Anderson Squat

8x1

Day 4
Extra Wide Squat

4x6

Dips

4x8-10

Spoto press

5x4

Deficit DL

5x4

Barbell Rows

4x10

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Day 3
Anderson Squat

10x1

Day 4
Extra Wide Squat

5x6

Dips

5x8-10

Spoto press

6x4

Deficit DL

6x4

Barbell Rows

5x10

1-2 Targeted Accessory Lifts

1-2 Targeted Accessory Lifts

Week 1
Day 1
Squat

85-87%

4-6x2-3

90-92%

3-5x1-2

88-90%

4-6x1-2

93-95%

1-3x1

1-2 Targeted Accessory Lifts

Week 2
Day 1
Squat

1-2 Targeted Accessory Lifts

Week 3
Day 1
Squat

1-2 Targeted Accessory Lifts

Week 4
Day 1
Squat

1-2 Targeted Accessory Lifts

Week 5
Day 1
Squat

Opener

Week 6
Day 1
Squat
Bench
Deadlift

60% 4x3
60% 4x3
60% 4x1

Day 2
Deadlift

85-88%

4-6x2-3

90-92%

2-4x1-2

1-2 Targeted Accessory Lifts

Day 2
Deadlift

1-2 Targeted Accessory Lifts

Day 2
Deadlift

75% 3x3

1-2 Targeted Accessory Lifts

Day 2
Deadlift

Opener

1-2 Targeted Accessory Lifts

Day 2
Deadlift

75% 3x3

Day 2
Squat
Bench
Deadlift

60% 4x3
60% 4x3
60% 4x1

Day 3
Bench Press

85-87%

4-6x2-3

90-92%

3-5x1-2

88-90%

4-6x1-2

93-95%

1-3x1

1-2 Targeted Accessory Lifts

Day 3
Bench Press

1-2 Targeted Accessory Lifts

Day 3
Bench Press

1-2 Targeted Accessory Lifts

Day 3
Bench Press

1-2 Targeted Accessory Lifts

Day 3
Bench Press

Opener

Day 3
Squat
Bench
Deadlift

40% 3x3
40% 3x3
40% 3x1

Day 4
Compete