Day 1

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

Bench Press 4x2, same weight as Day 4

Deadlift 4x2, 10% lighter than day 4

OHP 4x2, same weight as day 4

Rows of your cho1-2 sets of 10-25 controlled reps, focusing on lat/mid/lower trap contraction
Lat Pulldowns 1-2 sets of 10-25 controlled reps, focusing on lat contraction
Biceps Curls 1-2 sets of 10-25 controlled reps, focusing on biceps contraction

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

Day 2
OHP 6x3, 5-10lbs heavier than you've gone before

Squat 4x2, same weight as Day 1

Bench Press 4x2, 10% lighter than day 1

Deadlift 4x2, same weight as day 1

Leg extensions 1-2 sets of 10-25 controlled reps, focusing on quadriceps contraction
Leg curls 1-2 sets of 10-25 controlled reps, focusing on hamstrings contraction
Glute bridges 1-2 sets of 10-25 controlled reps, focusing on glute contraction

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

Day 3
Deadlift 6x3, 5-10lbs heavier than you've gone before

OHP 4x2, same weight as Day 2

Squat 4x2, 10% lighter than day 2

Bench Press 4x2, same weight as day 2

Side delt raises 1-2 sets of 10-25 controlled reps, focusing on lateral delt contraction
Rear delt raises 1-2 sets of 10-25 controlled reps, focusing on posterior delt contraction
Pec flyes 1-2 sets of 10-25 controlled reps, focusing on pectoral contraction

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

Day 4
Bench Press 6x3, 5-10lbs heavier than you've gone before

Deadlift 4x2, same weight as Day 3

OHP 4x2, 10% lighter than day 3

Squat 4x2, same weight as day 3

Pull-ups or pulldowns 1-2 sets of 10-25 controlled reps, focusing on lat contraction
Calf raises 1-2 sets of 10-25 controlled reps, focusing on calf contraction
Triceps Extensions 1-2 sets of 10-25 controlled reps, focusing on triceps contraction

2 sets of 2-3 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

odyweight/"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 least 12 reps on your third set

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

of 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

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

Day 4
Bench Press 6x3, 5-10lbs heavier than you've gone before

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

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

Pull-ups or pulldowns 1-2 sets of 10-25 controlled reps, focusing on lat contraction
Calf raises 1-2 sets of 10-25 controlled reps, focusing on calf contraction
Triceps Extensions 1-2 sets of 10-25 controlled reps, focusing on triceps contraction

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

Day 1 Day 2
Squat Bench

DL auxiliary OHP auxiliary

Hamstrings/glute/spinal erector hypertrophy 4-6 sets Pullups/pulldowns

Quad hypertrophy 2-4 sets Delt hypertrophy
Rows 3-4 sets Arm hypertrophy
Chest hypertrophy
 Day 3
Deadlift

Squat auxiliary

2-3 sets Quad hypertrophy 4-6 sets

3-4 sets medial and rear delts Hamstrings/glute/spinal erector hypertrophy 2-4 sets
3-4 sets biceps and triceps Rows 3-4 sets
1-2 sets
Day 4
OHP

Bench auxiliary

Pullups/pulldowns 2-3 sets

Chest hypertrophy 3-4 sets
Arm hypertrophy 3-4 sets biceps and triceps
Delt hypertrophy 1-2 sets medial and rear delts
Main lifts
Option 1 Option 2
Week 1 70% 3-5x4 Work up to 10rm 2-4 sets of 6-8 with the same weight
Week 2 75% 3-5x3 Work up to 8rm 2-4 sets of 5-6 with the same weight
Week 3 80% 3-5x2 Work up to 6rm 2-4 sets of 3-4 with the same weight
Week 4 72.5% 3-5x4 Work up to 9rm 2-4 sets of 5-7 with the same weight
Week 5 77.5% 3-5x3 Work up to 7rm 2-4 sets of 4-5 with the same weight
Week 6 82.5% 3-5x2 Work up to 5rm 2-4 sets of 2-3 with the same weight
Week 7 75% 3-5x4 Work up to 8rm 2-4 sets of 5-6 with the same weight
Week 8 80% 3-5x3 Work up to 6rm 2-4 sets of 3-4 with the same weight
Week 9 85% 3-5x2 Work up to 4rm 2-4 sets of 2-3 with the same weight
Week 10 77.5% 3-5x4 Work up to 7rm 2-4 sets of 4-5 with the same weight
Week 11 82.5% 3-5x3 Work up to 5rm 2-4 sets of 2-3 with the same weight
Week 12 87.5% 3-5x2 Work up to 3rm 2-4 sets of 1-2 with the same weight
Week 13 80% 3-5x4
Week 14 85% 3-5x3
Week 15 90% 3-5x2
With any of these, deload after every 3 weeks or every 6 weeks

Auxillary lifts
Week 1 4x4 3x5-6 3x4
Week 2 4x5 4x5-6 4x4
Week 3 4x6 5x5-6 5x4
Week 4 4x4, heavier 3x5-6 heavier 3x5
Week 5 4x5
Week 6 5x5
Week 7 3x6
Week 8 4x6
Week 9 5x6
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15

Accessories
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
Option 3 Option 4
4x2 (start with ~75% to leave room for growth) 4x2 (start with ~75% to leave room for growth)
6x2 same weight 6x2 same weight
8x2 same weight 8x2 same weight
4x3 same weight 4x2, 5-10lbs heavier
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
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 Squat, Bench secondary day
85% 3x3 Normal
90% 3x2 Normal
70% 3x3 Normal
Opener, and second if you feel good. DO NOT MISS Reduce volume by 1/3
70% 3x3 Reduce both volume and intensity by 1/3
50-60% 4-5x2-3. Compete on Saturday 50-60% 4-5x2-3. Compete on Saturday
Deadlift secondary day Accessory work
Reduce volume by 1/3 Normal
Reduce volume by 1/3 Normal
Off Reduce volume by 1/3
Reduce both volume and intensity by 1/3 Reduce both volume and intensity by 1/3
Reduce both volume and intensity by 1/3 Off
50-60% 4-5x2-3. Compete on Saturday Off, or just very light "feel-good" work
Week 1
Day 1 Day 2
Front Squat 4x6 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 Day 2
Front Squat 6x6 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 Day 2
Front Squat 8x6 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 Day 2
Front Squat 4x4 Paused Squat 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 Day 2
Front Squat 6x4 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 Day 2
Front Squat 8x4 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 Day 4
Anderson Squat 8x1 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 Day 4
Anderson Squat 10x1 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 Day 4
Anderson Squat 12x1 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 Day 4
Anderson Squat 6x1 Extra Wide Squat 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 Day 4
Anderson Squat 8x1 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 Day 4
Anderson Squat 10x1 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 Day 2
Squat 85-87% 4-6x2-3 Deadlift

1-2 Targeted Accessory Lifts 1-2 Targeted Accessory Lifts

Week 2
Day 1 Day 2
Squat 90-92% 3-5x1-2 Deadlift

1-2 Targeted Accessory Lifts 1-2 Targeted Accessory Lifts

Week 3
Day 1 Day 2
Squat 88-90% 4-6x1-2 Deadlift

1-2 Targeted Accessory Lifts 1-2 Targeted Accessory Lifts

Week 4
Day 1 Day 2
Squat 93-95% 1-3x1 Deadlift

1-2 Targeted Accessory Lifts 1-2 Targeted Accessory Lifts

Week 5
Day 1 Day 2
Squat Opener Deadlift

Week 6
Day 1 Day 2
Squat 60% 4x3 Squat
Bench 60% 4x3 Bench
Deadlift 60% 4x1 Deadlift
 Day 3
85-88% 4-6x2-3 Bench Press 85-87% 4-6x2-3

1-2 Targeted Accessory Lifts

Day 3
90-92% 2-4x1-2 Bench Press 90-92% 3-5x1-2

1-2 Targeted Accessory Lifts

Day 3
75% 3x3 Bench Press 88-90% 4-6x1-2

1-2 Targeted Accessory Lifts

Day 3
Opener Bench Press 93-95% 1-3x1

1-2 Targeted Accessory Lifts

Day 3
75% 3x3 Bench Press Opener

Day 3 Day 4
60% 4x3 Squat 40% 3x3 Compete
60% 4x3 Bench 40% 3x3
60% 4x1 Deadlift 40% 3x1