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Lift Max (lbs) Round to:

Squat 100 5
Bench 100
Deadlift 100
tails* - Thanks, LiftVault.com
Week 1, Day 1 WEEK 2, Day 1
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 4 7 67% 65 1.0.1 180 4 6 70% 70 1.0.1
Paused Bench 4 7 67% 65 1.1.1 180 4 6 70% 70 1.1.1
Overhead Press 3 8 1.0.1 120 3 8 1.0.1
Bent Over Row 3 12 1.0.1 90 3 12 1.0.1
GHR Back Extensions 4 12 1.0.1 60 4 12 1.0.1

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 4 7 67% 65 1.0.1 180 4 6 70% 70 1.0.1
3ct Pause Bench 3 5 60% 60 1.3.1 180 3 6 60% 60 1.3.1
SSB or Front or High Bar Pause Squat 3 5 8RPE 1.2.1 180 3 6 8RPE 1.2.1
Wide Grip Seated Row (cable - mimic bench grip and
movement) 5 8 1.0.1 90 5 8 1.0.1

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Pin Squat (pins set for full depth) 3 6 65% 65 1.1.1 120 3 5 70% 70 1.1.1
2Board Press 3 6 8RPE 1.0.1 60 3 5 8RPE 1.0.1
1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1
Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlift (pause barely off floor) 3 6 63% 65 x 120 3 5 65% 65 x
Rep Bench (Touch and Go) 4 10 63% 65 1.0.1 120 4 10 65% 65 1.0.1
SLDL 3 8 40% 40 1.0.1 180 3 8 43% 45 1.0.1
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1
Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1
 Week 3, Day 1 Week 4, Day 1
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 75 1.0.1 180 5 5 75% 75 1.0.1 180
180 4 6 73% 75 1.1.1 180 5 5 75% 75 1.1.1 180
120 3 7 1.0.1 120 3 7 1.0.1 120
90 3 8 1.0.1 90 3 8 1.0.1 90
60 5 10 1.0.1 60 5 10 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 6 73% 75 1.0.1 180 5 5 75% 75 1.0.1 180
180 3 4 65% 65 1.3.1 180 3 3 70% 70 1.3.1 180
45 3 4 8RPE 1.2.1 180 3 5 8RPE 1.2.1 180

90 5 8 1.0.1 90 4 8 1.0.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 70 1.1.1 120 3 5 73% 75 1.1.1 120
60 3 4 8RPE 1.0.1 60 3 6 8RPE 1.0.1 60
90 5 8 1.1.1 90 5 8 1.1.1 90
90 3 8 1.1.1 90 4 8 1.1.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
120 3 6 68% 70 x 120 3 5 73% 75 x 120
120 4 10 68% 70 1.0.1 120 4 8 70% 70 1.0.1 120
180 3 6 45% 45 1.0.1 180 3 6 48% 50 1.0.1 180
90 4 8 1.0.1 90 4 8 1.0.1 90
90 4 8 1.0.1 90 4 8 1.0.1 90
 Week 5 Week 6
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 3 3 80% 80 1.0.1 180 4 3 82% 80 1.0.1
Competition Squat 2 5 68% 70 1.0.1 180 2 5 70% 70 1.0.1
Competition Pause Bench 4 3 80% 80 1.1.1 180 5 3 82% 80 1.1.1
Competition Pause Bench 2 5 68% 70 1.1.1 180 3 5 70% 70 1.1.1
SLDL 4 9 8RPE 1.0.1 90 4 8 8RPE 1.0.1
Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 3 3 80% 80 1.0.1 180 4 3 82% 80 1.0.1
Competition Deadlift 2 5 68% 70 1.0.1 180 2 5 70% 70 1.0.1
2ct Pause Bench 3 4 8RPE 1.3.1 180 4 3 8RPE 1.3.1
Competition Squat 2 5 65% 65 1.0.1 180 3 5 68% 70 1.0.1
Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1 60 4 10 1.0.1

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Squat 4 4 8RPE 1.1.1 180 5 3 8RPE 1.1.1
Competition Pause Bench 6 5 70% 70 1.1.1 180 6 4 73% 75 1.1.1
Feet Up Bench 4 5 8RPE 1.0.1 180 3 4 8RPE 1.0.1
Competition Deadlift 2 5 65% 65 1.0.1 180 3 5 68% 70 1.0.1
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1 180 5 3 8RPE 1.0.1
Touch and Go Bench 3 6 9RPE 1.0.1 180 3 12 10RPE 1.0.1
Close Grip Incline Press 4 8 1.0.1 120 4 7 1.0.1
1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1
 Week 7 Week 8
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 5 2 86% 85 1.0.1 180 4 3 85% 85 1.0.1 180
180 2 4 72% 70 1.0.1 180 3 4 75% 75 1.0.1 180
180 5 2 86% 85 1.1.1 180 5 3 85% 85 1.1.1 180
180 2 4 72% 70 1.1.1 180 3 4 75% 75 1.1.1 180
90 4 8 8RPE 1.0.1 90 4 7 8RPE 1.0.1 90
60 4 x 45s x 60 4 x 45s x 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 5 2 86% 85 1.0.1 180 4 3 85% 85 1.0.1 180
180 2 4 72% 70 1.0.1 180 3 4 75% 75 1.0.1 180
180 3 3 8RPE 1.3.1 180 4 4 8RPE 1.3.1 180
180 2 5 71% 70 1.0.1 180 2 4 74% 75 1.0.1 180
60 4 8 1.0.1 60 4 8 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 5 9RPE 1.1.1 180 4 2 9RPE 1.1.1 180
180 6 3 75% 75 1.1.1 180 6 5 68% 70 1.1.1 180
120 4 3 8RPE 1.0.1 120 4 4 8RPE 1.0.1 120
180 2 5 71% 70 1.0.1 180 2 4 74% 75 1.0.1 180
90 4 8 1.0.1 90 4 8 1.0.1 90

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
180 4 5 8RPE 1.0.1 180 4 2 9RPE 1.0.1 180
180 4 7 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
120 5 6 1.0.1 120 4 10 1.0.1 120
60 6 8 1.0.1 60 6 8 1.0.1 60
 Week 9 Week 10
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Squat 5 4 82% 80 1.0.1 180 6 3 85% 85 1.0.1
Competition Squat 2 4 71% 70 1.0.1 180 2 4 74% 75 1.0.1
Competition Pause Bench 6 4 82% 80 1.1.1 180 7 4 85% 85 1.1.1
Competition Pause Bench 2 4 71% 70 1.1.1 180 2 4 74% 75 1.1.1
Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1
Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x

Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
Competition Deadlift 4 4 82% 80 1.0.1 180 5 3 85% 85 1.0.1
Competition Deadlift 2 4 71% 70 1.0.1 180 2 4 74% 75 1.0.1
Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1
Competition Squat 3 5 68% 70 1.0.1 180 3 5 71% 70 1.0.1
Wide Grip Seated Row (cable - mimic bench grip and
movement) 4 8 1.0.1 60 4 8 1.0.1

Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Squats 1+2F 4 9RPE 1.2.1 180 1+3F 2 9RPE 1.2.1
Competition Pause Bench 6 5 72% 70 1.1.1 180 6 4 75% 75 1.1.1
Close Grip Bench Press 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1
Competition Deadlift 2 5 68% 70 1.0.1 180 3 5 71% 70 1.0.1
Vertical Pull of choice 4 8 1.0.1 90 4 8 1.0.1

Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo
2ct Pause Deadlifts (just off floor) 1+2F 4 9RPE 1.0.1 180 1+3F 2 9RPE 1.0.1
Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1
Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1
1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1
 Week 11
Rest Sets Reps Intensity Load Tempo Rest
180 3 3 83% 85 1.0.1 180
180 2 4 76% 75 1.0.1 180
180 3 3 83% 85 1.1.1 180
180 2 4 76% 75 1.1.1 180
90 4 5 8RPE 1.0.1 90
60 4 24 x 60

Rest Sets Reps Intensity Load Tempo Rest

180 3 3 83% 85 1.0.1 180
180 2 4 76% 75 1.0.1 180
180 4 3 8RPE 1.1.1 180
180 3 4 74% 75 1.0.1 180

60 4 8 1.0.1 60

Rest Sets Reps Intensity Load Tempo Rest

180 1+1R 3 8RPE 1.2.1 180
180 5 3 78% 80 1.1.1 180
120 1+1R 2 8RPE 1.0.1 180
180 3 4 74% 75 1.0.1 180
90 4 8 1.0.1 180

Rest Sets Reps Intensity Load Tempo Rest

180 1+1R 3 8RPE 1.0.1 180
180 1+1F 6 9RPE 1.0.1 180
120 1+1R 5 8RPE 1.0.1 180
60 5 8 1.0.1 60
 Week 12 Week 13
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1
Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1
Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1
Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1
Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1

Day 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
Competition Deadlift 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1
Competition Deadlift (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1
2ct Pause Bench 1+2F 4 9RPE 1.2.1 180 1+2R 5 8RPE 1.2.1
High Bar Squat 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1

Day 3
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
Pin Squat 1 3 8RPE 1.2.1 180 1 2 8RPE 1.2.1
Pin Squat 1+1F 4 9RPE 1.2.1 180 1+1F 5 9RPE 1.2.1
Close Grip Bench 1+2F 3 9RPE 1.0.1 180 1+1F 2 9RPE 1.0.1
Feet Up Bench 1+1F 5 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1

Day 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo
2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x
2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x
Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1
 Week 14 Week 15
Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
180 1 1 9RPE 1.1.1 180 1 1 9RPE 1.1.1 180
180 5 4 72% 1.1.1 180 4 3 76% 1.1.1 180
90 1+2R 6 8RPE 1.0.1 120 1+1F 5 9RPE 1.0.1 90

Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
180 4 4 72% 1.0.1 180 3 3 76% 1.0.1 180
180 1+2F 2 9RPE 1.2.1 180 1+2R 4 8RPE 1.2.1 180
180 1+2F 4 9RPE 1.0.1 180 1+1R 2 8RPE 1.0.1 180

Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
180 1+1F 2 9RPE 1.2.1 180 1+2F 4 8RPE 1.2.1 180
180 1+2R 3 8RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180
180 1+1F 3 9RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180

Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
180 1 1 8RPE x 180 1 1 8RPE x 180
180 1+2F 2 9RPE x 180 1+2F 4 9RPE x 180
180 1+1F 3 9RPE 1.0.1 180 1+2F 3 9RPE 1.0.1 180
 5 Days from Competition
Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 Opener 1.0.1 180
Competition Squat 3 2 82% 80 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 85 1.1.1 180

4 Days from Competition

Exercise Sets Reps Load Tempo Rest
Competition Deadlift 1 1 Opener 1.0.1 180
Competition Deadlift 2 2 82% 80 1.0.1 180
Competition Pause Bench 4 1 85% 85 1.1.1 180

3 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 85 1.0.1 180
2 2 78% 80 1.0.1 180
Competition Pause Bench 1 1 85% 85 1.1.1 180
3 2 78% 80 1.1.1 180
Competition Deadlift 1 1 82% 80 1.0.1 180
2 2 75% 75 1.0.1 180

2 Days From Competition

Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 75 1.0.1 180
Competition Pause Bench 3 3 78% 80 1.1.1 180
Competition Deadlift 1 3 75% 75 1.0.1 180