Main Exercise Schedule

Week 1

ME Lower:

Stiff Leg Deadlifts – work up to a top set of 5

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Box Squats – work up to top set double around 90%

DE Upper:

Speed Bench vs – 10 x 3 @60%

Week 2

ME Lower:

Deadlifts – work up to a triple around 85-90%

ME Upper:

Volume Bench Press – 75-80% 5 x 5, pause last rep only

Modified ME Lower:

Box Squats – work up to a beltless double

DE Upper:

Speed Bench – 10 x 3 @65%

Week 3

ME Lower:

Deficit Deadlift – work up to a top set of 5 reps around 80-85%

ME Upper:

Close Grip Bench Press – 5 x 5 @ 80% all reps paused

Modified ME Lower:
Beltless Pause Squat – work up to a single around 90-95%.

DE Upper:

Speed Bench – 8 x 3 @70%

Week 4

ME Lower:

Mat Deadlifts – work up to a top set of 3 reps

ME Upper:

Close Grip Bench – work up to a top set double around 90%, paused reps

Modified ME Lower:

Front Squat – work up to a top set of 3 reps

DE Upper:

Speed Bench – 12 x 3 @60%

Week 5

ME Lower:

Competition Squats – work up to a top set single paused

ME Upper:

Close Grip Bench– work up to 85% 6 x 3

DE Lower:

Box Squat– 65% 10 x 2

DE Upper:

Volume Bench – 6 x 5 reps @75% touch and go

Week 6

ME Lower:

Stiff Leg Deadlifts – work up to a top set of 5

ME Upper:

Competition Paused Bench – work up to a max effort single

DE Lower:

Box Squat – 75% 6 x 2

DE Upper:

Speed Bench vs – 60% 10 x 3

Week 7

ME Lower:

2” Mat Deadlifts – work up to a max effort single

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Front Squats – work up to top set double around 90%

DE Upper:

Speed Bench – 10 x 3 @65%

Week 8

ME Lower:

Deadlifts – work up to a triple

ME Upper:

Volume Bench Press – 75-80% 5 x 5, pause last rep only

Modified ME Lower:

Box Squats – work up to a top set single

DE Upper:

Speed Bench – 12 x 3 @60%

Week 9

ME Lower:

Deficit Deadlifts – work up to a top set of 3 reps

ME Upper:

Competition Bench Press – work up to a top set of 3 reps

DE Lower:

Box Squats – 10 x 2 @ 75%

DE Upper:

Speed Bench vs minibands – 10 x 3 @ 50% + minibands

Week 10

ME Lower:

Speed Deadlifts – work up to 75% + minibands 6 x 1

ME Upper:

Bench Press – work up to a top set double, paused.

DE Lower:

Box Squats – 10 x 2 @ 80%

DE Upper:

Speed Bench vs minibands – 8 x 3 @55% + minibands

Week 11

ME Lower:

Pause Squats – work up to a to a max single

ME Upper:

Bench Press vs minibands – work up to a top set single, paused

DE Lower:

Box Squats – 10 x 2 @ 80%

DE Upper:

Speed Bench vs minibands – 10 x 3 @55% + minibands

Week 12

ME Lower:

Competition Deadlift – work up to a top set single, should be a PR

ME Upper:

Competition Bench – work up to a top set of 3 reps, all reps paused

DE Lower:

Box Squats – 70% bar weight 12 x 3

DE Upper:

Speed Bench vs minibands – 10 x 3 @60% + minibands

Week 13

ME Lower:

Stiff Leg Deadlifts – work up to a top set of 5

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Box Squats – work up to top set double around 90%

DE Upper:

Speed Bench vs – 10 x 3 @60%

Week 14

ME Lower:
Deadlifts – work up to a triple around 85-90%

ME Upper:

Volume Bench Press – 75-80% 5 x 5, pause last rep only

Modified ME Lower:

Box Squats – work up to a beltless double

DE Upper:

Speed Bench – 10 x 3 @65%

Week 15

ME Lower:

Deficit Deadlift – work up to a top set of 5 reps around 80-85%

ME Upper:

Close Grip Bench Press – 5 x 5 @ 80% all reps paused

Modified ME Lower:

Beltless Pause Squat – work up to a single around 90-95%.

DE Upper:

Speed Bench – 8 x 3 @70%

Week 16

ME Lower:

2” Mat Deadlifts – work up to a max effort single

ME Upper:

Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep

Modified ME Lower:

Front Squats – work up to top set double around 90%

DE Upper:
Speed Bench – 10 x 3 @65%