12 WEEK CHAMPIONSHIP TRAINING PROGRAM

WEEK 1 WEEK 2 WEEK 3 WEEK 4

VOLUME ACCUMULATION VOLUME ACCUMULATION VOLUME ACCUMULATION VOLUME TO STRENGTH
SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME
1 58% x10 40 1 66% x8 32 1 72% x6 24 1 60% x10 28-30
2 58% x10 AVG INTENSITY 2 66% x8 AVG INTENSITY 2 72% x6 AVG INTENSITY 2 65% x8 AVG INTENSITY
3 58% x10 58% 3 66% x8 66% 3 72% x6 72% 3 70% x6 67.5%
4 58% x10 PRIORITY EXERCISES 4 66% x8 PRIORITY EXERCISES 4 72% x6 PRIORITY EXERCISES 4 70%+ x4-6 PRIORITY EXERCISES
L FRONT SQUAT L FRONT SQUAT L FRONT SQUAT L BOX SQUAT
U DB BENCH U DB BENCH U DB BENCH U FLOOR/BB BENCH
T SUMO DEADLIFT T SUMO DEADLIFT T SUMO DEADLIFT T CONV DEADLIFT
WEEK 5 WEEK 6 WEEK 7 WEEK 8
VOLUME TO STRENGTH VOLUME TO STRENGTH STRENGTH TO POWER STRENGTH TO POWER
SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME
1 65% x10 28-30 1 70% x10 28-30 1 70% x5 16-20 1 70% x5 17-20
2 70% x8 AVG INTENSITY 2 75% x8 AVG INTENSITY 2 75% x5 AVG INTENSITY 2 75% x5 AVG INTENSITY
3 75% x6 72.5% 3 80% x6 77.5% 3 80% x5 77.5% 3 80% x3 80%
4 75%+ x4-6 PRIORITY EXERCISES 4 80%+ x4-6 PRIORITY EXERCISES 4 80+% x1-5 PRIORITY EXERCISES 4 85% x3 PRIORITY EXERCISES
L BOX SQUAT L BOX SQUAT L BACK SQUAT 5 85+% x1-3 L BACK SQUAT
U FLOOR/BB BENCH U FLOOR/BB BENCH U BB BENCH PRESS U BB BENCH PRESS
T CONV DEADLIFT T CONV DEADLIFT T DEADLIFT (S or C) T DEADLIFT (S or C)
WEEK 9 WEEK 10 WEEK 11 WEEK 12
STRENGTH TO POWER STRENGTH TO POWER DELOAD TEST
SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME SET % REP TOTAL VOLUME
1 70% x5 16 1 70% x5 17 1 70% x5 9 1 70% x5 18
2 75% x4 AVG INTENSITY 2 75% x4 AVG INTENSITY 2 75% x3 AVG INTENSITY 2 75% x4 AVG INTENSITY
3 80% x3 82.5% 3 80% x3 85% 3 80% x1 75% 3 80% x3 87.5%
4 85% x2 PRIORITY EXERCISES 4 85% x2 PRIORITY EXERCISES PRIORITY EXERCISES 4 85% x2 PRIORITY EXERCISES
5 90% x1 L BACK SQUAT 5 90% x1 L BACK SQUAT L BACK SQUAT 5 90% x1 L BACK SQUAT
6 90+% x1-2 U BB BENCH PRESS 6 95% x1 U BB BENCH PRESS U BB BENCH PRESS 6 95% x1 U BB BENCH PRESS
T DEADLIFT (S or C) 7 95+% x1 T DEADLIFT (S or C) T DEADLIFT (S or C) 7 100+% x1 T DEADLIFT (S or C)
8 100+% x1