Deadlift

Bench
Squat
OHP

0
0
0
0
Weight

Reps

Campbell Max

0
0
0
0
TRUE Max

Speed:
Speed days should feel light. Goal is to move weight as fast as possible. On
occasion do pause work here and try to be explosive as impossible after pausing.
Also consider reducing rest times to as minimal as possible between sets. There
has been some info out there that speed work isn't beneficial, but from my
viewpoint, it helps me feel fast with heavier weight (not to mention they're
almost like a deload workout since the percentage is lower, which helps with
recovery IMO).

Reps:
Think of this as power-building. Goal here is to get reps in with moderate weight.
Because here we're doing higher rep work, I'd strongly suggest doing a strength
oriented assistance exercise to the main lift immediately after rep sets on this
day. (Ex: Rep deadlift day followed by heavy block pulls as the main assistance
movement)
Strength:
This day is all about being strong. In the template I've oultined heavier
percentages to work with, however the goal of this day should be to work up to a
"heavy" weight for that day if you're feeling good. Ex: Template calls for 400 for
3x3. However, you feel good and end up working up to a heavy triple of 425.
Bottom line, if you feel good, go for it, BUT DON'T MISS YOUR REPS. These
potential PR sets are highlighted in yellow.
OHP Day:
Although OHP has it's own day and follows the speed/rep/strength template, I've
decided to make this a secondary bench day. I'll actually prioritize my bench
movement ahead of OHP in most cases. What I suggest is to have your first
bench day utilize paused reps, then have your 2nd bench day follow the same
rep/set formula but complete doing touch and go reps. I'm not including weight
on this as it's up to you to decide based off feel how heavy you go. Please keep in
mind since this is a secondary bench day, you should only go for PRs on the
corresponding strength days highlighted in yellow.

Make sure to fill out your 1RM or rep PR

maxes first to populate the program!

Schedule:
This program is built to be 2 days on followed by either 1 or 2 days off. It's important here
you feel you need another rest day, TAKE IT. That being said, I'll also add in a 5th day to jus
(usually biceps and calves). I don't have the 5th day in the template b/c it really isn't worth
need to program out exercises/sets/reps for this day then you're missing the point. This als
play on what days you train. If something comes up and you can't train then don't sweat it
busy, just push everything back a day. If you're doing this as prep for a meet, make sure yo
concise with changing the schedule to ensure you're peaked properly.

Main Accessory:
Deadlift:
Deficit Pull
Block Pull
Deficit Stiff Leg Deadlift
Atlernate Stance Deads

Squat:

Bench:

Pause Squat
Front Squat
Alternate Stance Squats

Close Grip Bench

Wide Grip Bench
Floor Press
Incline BB Bench

Secondary Accessory:
Deadlift:

Squat:

Bench:

ays off. It's important here to listen to your body. If

also add in a 5th day to just hit whatever I feel like
plate b/c it really isn't worth programming for. If you
missing the point. This also lets you have some
n't train then don't sweat it. Life sucks and we get
ep for a meet, make sure you'll have to be more
operly.

Accessory:
GHR
Weighted Hypers
Incline DB Rows
Weighted Chins
Pendlay Rows
Lat Pulldown

Farmers Walk
GHR
Walking Lunges
Bulgarian Split Squat
Leg Extensions
Seated Leg Curls

Dips
Incline DB Press
Flat DB Press
DB Fly

Set 1
Block 1

Set 3

Set 4

Bench Rep Day

Close Grip Bench
Incline DB Bench
Tricep Pushdown

Squat Strength Day

Front Squat
GHR
Incline DB Row

Deadlift Rep Day

Block Pull
Back Squats
Weighted Chin Ups

Bench Strength Day

Wide Grip Bench
Dips
Skull Crusher

Squat Speed Day

Paused Squat
Weighted Hypers
Incline DB Row

Bench Rep Day

Incline BB Bench
OHP Speed Day
Tricep Extension
Block 2

Set 2

Deadlift Speed Day

Deficit Deadlift
Back Squats
Pull Ups

Bench Strength Day

DB Fly
OHP Rep Day

Face Pulls
Block 3

Deadlift Strength Day

Alternate Stance Deadlift
Back Squats
Close Grip Pull Down

Bench Speed Day

Floor Press
Incline DB Press
Rope Extension

Squat Rep Day

Front Squat
Stiff Leg Deficit
Incline DB Row

Bench Speed Day

OHP Strength Day
Arnold Press
Pec Deck

Set 5

Set 6
0

Set 7
0

Set 8
0

6
6 to 10
8 to 15
10 to 15

18
32

3
6 to 10
10
8 to 12

9
24

6
6 to 10
2
6 to 10

Reps/Set Weight Total Rep Total

2
0
14
5
20
8
24
Failure

18
32
10

6
3 to 5
5
6 to 10

18
16
15

3
6 to 10
10 to 12
8 to 10

9
32

2
3
8 to 12
8 to 12

14
12

3
8 to 12
6

9
0

18

9
20
15

8 to 12
3
5
5
8 to 12

2
3 to 5
8 to 12
10 to 15

14
16

6
3 to 5
8 to 12
8 to 12

18
16
30

2
3
8 to 10
10 to 15

14
9

Percentage
0.625

Volume
Block 1
0
Block 2
0

0.8

Block 3
0
0

0.85

Intensity
Block 1
73.14%

0.65

Intensity
Block 2
84.07%

0.8
Intensity
Block 3
0.85

77.60%
78.27%

0.625

0.8

Movement
Reps
Squat
95
Bench
82
Deadlift
41
218
# of BB
Assistance

0.85

Squat
52
Bench
112

Deadlift
0.65

0.8

0.85

86
250

Set 1
Block 1

Bench Rep Day

Close Grip Bench
Incline DB Bench
Tricep Pushdown

Squat Strength Day

Front Squat
GHR
Incline DB Row

Deadlift Rep Day

Block Pull
Back Squats
Weighted Chin Ups

Bench Strength Day

Incline Barbell Bench
Dips
Skull Crusher

Squat Speed Day

Paused Squat
Weighted Hypers
Incline DB Row

Bench Strength Day

Wide Grip Pause Bench
OHP Rep Day
Face Pulls
Block 3

Set 3

Deadlift Speed Day

Deficit Deadlift
Back Squats
Pull Ups

Bench Rep Day

Incline BB Bench
OHP Speed Day
Tricep Extension
Block 2

Set 2

Deadlift Strength Day

Alternate Stance Deadlift
Back Squats

Close Grip Pull Down

Bench Speed Day
Floor Press
Incline DB Press
Rope Extension

Squat Rep Day

Front Squat
Stiff Leg Deficit
Incline DB Row

Bench Speed Day

Close Grip Bench
OHP Strength Day
Tricep Extension

Set 4

Set 5

Set 6

Set 7

Set 8

Reps/Set
2
5
8
Failure

Weight Total Rep Total Percentage

0
10
0.7
20
24

Volume
Block 1
0
Block 2
0

4
6 to 10
8 to 15
10 to 15

2
6 to 10
10
8 to 12

4
5
2
6 to 10

20
32

0.825

6
18

0.925

Block 3
0
0
Intensity
Block 1
78.37%

20
20
10

0.7

Intensity
Block 2
81.34%

4
3 to 5
5
6 to 10

2
6 to 10
10 to 12
8 to 10

2
3
8 to 12
8 to 12

2
5
4
8 to 12
2
5
6 to 8

20
12
15

0.825

6
24

0.925

Intensity
Block 3
82.38%
80.70%

10
12
30

6
20
20

6
20
21

0.7

0.825

0.925

Movement
Reps
Squat
96
Bench
72
Deadlift
36
204
# of BB
Assistance
Squat
52
Bench

8 to 12

126
Deadlift

2
3 to 5
8 to 12
10 to 15

10
12

0.7

4
3 to 5
8 to 12
8 to 12

20
16
30

0.825

2
6
2
10 to 15

10
18
6

0.925

82
260

Set 1
Block 1

Set 4

Bench Rep Day

Close Grip Bench
Incline DB Bench
Tricep Pushdown

Squat Strength Day

Front Squat
GHR
Incline DB Row

Deadlift Rep Day

Block Pull
Back Squats
Weighted Chin Ups

Bench Strength Day

Incline Barbell Bench
Dips
Skull Crusher

Squat Speed Day

Paused Squat
Weighted Hypers
Incline DB Row

Bench Strength Day

DB Fly
OHP Rep Day
Face Pulls
Block 3

Set 3

Bench Rep Day

Wide Grip Paused Bench
OHP Speed Day
Tricep Extension
Block 2

Set 2

Deadlift Speed Day

Deficit Deadlift
Back Squats
Pull Ups

Deadlift Strength Day

Alternate Stance Deadlift
Back Squats
Close Grip Pull Down

Bench Speed Day

Floor Press
Incline DB Press
Rope Extension

Squat Rep Day

Front Squat
Stiff Leg Deficit
Incline DB Row

Bench Speed Day

OHP Strength Day
Arnold Press
Tricep Extension

Set 5

Set 6
0

Set 7
0

Set 8
0

Reps/Set Weight Total

3
5
8
Failure

Rep Total
0

21
20
24

6
6 to 10
8 to 15
10 to 15

18
32

3
6 to 10
10
8 to 12

15
24

6
3 to 5
3
6 to 10

18
16
21

6
3 to 5
8
6 to 10

18
16
24

3
6 to 10
10 to 12
8 to 10

15
24

3
3
8 to 12
8 to 12

21
12

3
8 to 12
6
8 to 12
3
5
6 to 8
8 to 12

15
0

18

15
20
21

3
3 to 5
8 to 12
10 to 15

21
16

6
3 to 5
8 to 12
8 to 12

18
16
30

3
3
8 to 10
10 to 15

21
15

Percentage
0.625

Volume
Block 1
0
Block 2
0

0.775

Block 3
0
0

0.8

Intensity Block
1
69.60%

0.625

Intensity Block
2
80.35%

0.775
Intensity Block
3
0.8

74.02%
74.66%

0.625

Movement Reps
Squat
123
Bench
108
Deadlift
54
285

0.775

0.8

# of BB
Assistance
Squat
52
Bench
88
Deadlift

0.625

0.775

0.8

107
247

INSERT TRUE MAXES HERE

Squat
Bench
Deadlift

0
0
0

Meet PREP (Week 1) 4x3 protocol

DAY 1
Primary Squat

Sets
Comp Squat

Primary Squat

Comp Squat

DAY 2
Primary Bench
Bench Variation 1

Comp Grip
Close Grip

4
4

DAY 3
Primary Deadlift

Conventional

4
4

Total Volume

Meet PREP (Week 2) Work Up to Heavy Triple

DAY 1
Primary Squat
DAY 2
Primary Bench
DAY 3
Primary Deadlift

Sets
Comp Squat

Comp Grip

Conventional

Total Volume

Meet PREP (Week 3)

Go to the gym and do 3x3 on squat, bench and deadlift on Tuesday and Tursday at about 50% of your
motor patterns but not to build. This is a deload week and some people need more or less time to reco

Opener Selection

To the right above week 1 and week 2 you'll see a baseline opener (low end) as well as a top opener (
should give you an idea of where you should have your first attempts.

Reps
3

Percent
90.00%

Total Reps
12

80.00%

3
3

3
3

Reps

Weight

Volume
0

0 BASELINE OPENER

12

90.00%
80.00%

12
12

0
0

0 BASELINE OPENER
0

90.00%
80.00%

12
12

0
0

0 BASELINE OPENER
0
0

Percent

Total Reps

Weight

Volume

TOP OPENER

TOP OPENER

TOP OPENER

ursday at about 50% of your one rep max. These days are to help you keep your
eed more or less time to recover so figure out what is best for you.

nd) as well as a top opener (high end). Depending on how these weeks go, it

E OPENER

E OPENER

E OPENER

Volume
Volume per week
Block 1
0

Information Breakdown and Assesment

Phase 1
Avg Intensity
Avg Itensity for Block 1
73.14%

Working Reps

# of Main Movement Reps

Squat

Block 2
0

Avg Intensity for Block 2

84.07%

Avg Intensity for Block 3

77.60%

Block 3

Bench
Deadlift
Total

Total

Total
0

78.27%

# of BB Assistance Movements
Squat
Bench
Deadlift
Total

Volume
Volume per week
Block 1
0

Phase 2
Avg Intensity
Avg Itensity for Block 1
78.37%

Working Reps
# of Main Movement Reps
Squat

Block 2
0

Avg Intensity for Block 2

81.34%

Avg Intensity for Block 3

82.38%

Block 3

Bench
Deadlift
Total

Total

Total
0

80.70%

# of BB Assistance Movements
Squat
Bench
Deadlift

Total

Volume
Volume per week
Block 1
0

Phase 3
Avg Intensity
Avg Itensity for Block 1
69.60%

Working Reps
# of Main Movement Reps
Squat

Block 2
0

Avg Intensity for Block 2

80.35%

Avg Intensity for Block 3

74.02%

Block 3

Bench
Deadlift
Total

Total

Total
0

74.66%

# of BB Assistance Movements
Squat
Bench
Deadlift
Total

Volume (LBS)

Working Reps

Main Movement Reps

Volume (LBS)

95
82
41
218
Assistance Movements

1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1

52
112

0
78.27%
218
250
468

86
250

0 2
80.70%
204
260
464

0
74.66%
285
247
532

Avg Intensity %
Avg Intensity %

82.00%
80.00%
78.00%

Working Reps

76.00%

Main Movement Reps

74.00%

96

72.00%

72

70.00%
1

36
204
Assistance Movements

Main vs Assistance Reps

300
250

52

200

126

150

82

100
50
0

200
150
100

260

50
0

Working Reps

Total BB Movements

Main Movement Reps

123

600
500

108

400

54

300

285

200

Assistance Movements
52
88
107
247

100
0
1

ps