4 Week Developmental Block rhythm

3 Week Realization rhythm

1 Week Taper
16 Week Cycles

INTRODUCTORY DEVELOPMENTAL BLOCK

Week 1
Day 1
Comp Squat: 6@6x4
Comp Bench: 6@6x4
Row: 8@7x3

Day 2
Deadlift: 50%x2x10 sets EMOM
Incline Bench: 6@6x3
Leg Press: 8@7x3

Day 3
Press: 6@7x3
2ct Pause Squat: 6@7x3

Day 4
Comp Deadlift: 6@6x4
TnG Bench Press: 6@7x3

Week 2
Day 1
Comp Squat: 5@6/7x4
Comp Bench: 5@6/7x4
Row: 8@7x4

Day 2
Deadlift: 55%x2x10 sets EMOM
Incline Bench: 6@6/7/8/5%LD
Leg Press: 8@7x4

Day 3
Press: 6@6/7/8/5%LD
2ct Pause Squat: 6@6/7/8/5%LD

Day 4
Comp Deadlift: 5@6/7x4
TnG Bench: 6@6/7/8/5%LD

Week 3
Day 1
Comp Squat: 5@6/7/8/10%LD
Comp Bench: 5@6/7/8/10%LD
Row: 8@6x4

Day 2
RDL: 5@6/7/8x2
Incline Bench: 5@6/7/8x2
Leg Press: 8@6x4

Day 3
Ram Bench: 5@6/7/8x2
2ct Pause Squat: 5@6/7/8x2
Press: 8@6x4

Day 4
Comp Deadlift: 5@6/7/8/10%LD
TnG Bench: 5@6/7/8x2

Week 4
Day 1
Comp Squat: 5@6/7/8/10%LDx2
Comp Bench: 5@6/7/8/10%LDx2
Row: 8@6x4

Day 2
RDL: 5@6/7/8x2
Incline Bench: 5@6/7/8x2
Leg Press: 8@6x4

Day 3
Ram Bench: 5@6/7/8x2
2ct Pause Squat: 5@6/7/8x2
Press: 8@6x4

Day 4
Comp Deadlift: 5@6/7/8/10%LDx2
TnG Bench: 5@6/7/8x2

DEVELOPMENTAL BLOCK

Week 5
Day 1
Comp Squat: 4@6/7/8/10%LDx3
Comp Bench: 4@6/7/8/10%LDx3

Day 2
2ct Pause Deadlift: 5@7/8/9/5%LD
CGBP: 5@7/8/9/5%LD
Beltless Squat: 7@7x4
Day 3
Ram Bench: 5@7/8/9/5%LD
Pin Squat: 5@7/8/9/5%LD
Press: 7@7x4

Day 4
Comp Deadlift: 4@7/8/9/10%LDx3
TnG Bench: 5@7/8/9/5%LD

Week 6
Day 1
Comp Squat: 4@7/8/9/10%LDx2
Comp Bench: 4@7/8/9/10%LDx2
Row: 7@7x4

Day 2
2ct Pause Deadlift: 4@7/8/9/10%LD
CGBP: 4@7/8/9/10%LD
Beltless Squat: 7@7x3

Day 3
Ram Bench: 4@7/8/9/5%LD
Pin Squat: 4@7/8/9/5%LD
Press: 7@7x4

Day 4
Comp Deadlift: 4@7/8/9/10%LDx2
TnG Bench: 4@7/8/9/5%LD

Week 7
Day 1
Comp Squat: 3@7/8/9/10%LDx2
Comp Bench: 3@7/8/9/10%LDx2
Row: 7@7x4

Day 2
2ct Pause Deadlift: 4@7/8/9/10%LD
CGBP: 4@7/8/9/5%LD
Beltless Squat: 7@7x4

Day 3
Ram Bench: 4@7/8/9/5%LD
Pin Squat: 4@7/8/9
Press: 7@7x4

Day 4
Comp Deadlift: 3@7/8/9/10%LDx2
TnG Bench: 4@7/8/9/10%LDx2
Week 8
Day 1
Comp Squat: 1@7. 5@8
Comp Bench: 1@7. 5@8
Row: 4@7/8/9

Day 2
2ct Pause Deadlift: 4@7/8/9
CGBP: 4@7/8/9
Beltless Squat: 6@7/8/9

Day 3
Ram Bench: 4@7/8/9
Pin Squat: 4@7/8/9
Press: 6@7/8/9

Day 4
Comp Deadlift: 1@7. 5@8.
TnG Bench: 4@7/8/9

DEVELOPMENTAL BLOCK

Week 9
Day 1
Comp Squat: 1@8. 5@6/7/8x2
Comp Bench: 1@8. 5@6/7/8x2
Row: 7@7x4

Day 2
1” Deficit Deadlift: 5@7/8/9/5%LD
Mid Pin Pench: 5@7/8/9/5%LD
Beltless Squat: 7@7x4

Day 3
Ram Bench: 5@7/8/9/5%LD
2ct Pause Squat: 5@7/8/9/5%LD
Incline Bench: 7@7x4

Day 4
Comp Deadlift: 1@8. 5@6/7/8x2
TnG Bench: 5@6/7/8/5%LD

Week 10
Day 1
Comp Squat: 1@8. 5@6/7/8x2
Comp Bench: 1@8. 5@6/7/8x2
Row: 7@7x4

Day 2
1” Deficit Deadlift: 5@7/8/9/5%LDx2
Pin Bench: 5@7/8/9/5%LDx2
Beltless Squat: 7@7x4

Day 3
Ram Bench: 5@7/8/9/5%LDx2
Pause Squat 5@7/8/9/5%LDx2
Incline Bench: 7@7x4

Day 4
Comp Deadlift: 1@8. 5@6/7/8x2
TnG Bench Press: 5@7/8/9/5%LDx2

Week 11
Day 1
Comp Squat: 1@8. 4@6/7/8/8%LDx2
Comp Bench: 1@8. 4@6/7/8/5%LDx2
Row: 7@7x4

Day 2
1” Deficit Deadlift: 4@/7/8/9/5%LDx2
Pin Bench: 4@7/8/9/10%LDx2
Beltless Squat: 7@7x4

Day 3
Ram Bench: 4@7/8/9/5%LDx2
Paused Squat: 4@7/8/9/5%LDx2
Incline Bench Press: 7@7x4

Day 4
Comp Deadlift: 1@8. 4@6/7/8/7%LDx2
TnG Bench: 4@7/8/9/7%LDx2

Week 12
Day 1
Comp Squat: 1@8. 4@6/7/8/5%LDx2
Comp Bench: 1@8. 4@6/7/8/5%LDx2
Row: 6@7x4

Day 2
1” Deficit Deadlift: 4@7/8/9/5%LDx2
Pin Bench: 4@7/8/9/5%LDx2
Beltless Squat: 6@7x4

Day 3
Ram Bench: 4@7/8/9/5%LDx2
Pause Squat: 4@7/8/9/5%LDx2
Incline Bench: 6@7x4

Day 4
Competition Deadlift: 1@8. 4@7/8/9/5%LD
TnG Bench Press: 4@7/8/9/-10%LDx2

SPECIALIZATION BLOCK

Week 13
Day 1
Comp Squat: 1@8. 4@7/8/9
Comp Bench: 1@8. 4@7/8/9
3ct Pause Bench: 6@7x4

Day 2
Comp Deadlift: 1@8. 4@7/8/9
CGBP: 1@8. 3@8x4
Beltless Squat: 6@7x4

Day 3
TnG Bench: 1@8. 3@8x4
2ct Pause Squat: 1@8. 3@8x4
Incline Bench: 6@7x4

Day 4
1” Deficit Deadlift: 1@8. 3@8x4
Ram Bench: 1@8. 3@8x4

Week 14
Day 1
Comp Squat: 1@8. 3@7/8/9
Comp Bench: 1@8. 3@7/8/9
3ct Pause Bench: 6@7x4

Day 2
Comp Deadlift: 1@8. 3@7/8/9
CGBP: 1@8. 3@8x4
Beltless Squat: 6@7x4

Day 3
TnG Bench Press: 1@8. 4@8x3
2ct Pause Squat: 1@8. 4@8x4
Incline Bench: 6@7x4

Day 4
1” Deficit Deadlift: 1@8. 4@8x3
Ram Bench: 1@8. 4@8x3

Week 15
Day 1
Comp Squat: 1@8. 3@9. -10%x3
Comp Bench: 1@8. 3@9. -10%x3
3ct Pause Bench: 5@7x3
Day 2
Comp Deadlift: 1@8. 3@8x3
CGBP: 1@8. 3@8x3
Beltless Squat: 5@8x3

Day 3
TnG Bench Press: 1@8. 3@8x3
2ct Pause Squat: 1@8. 3@3x8

Day 4
1” Deficit Deadlift: 1@8. 3@8x3
Ram Bench: 1@8. 3@8x3

TAPER

Week 16
Tuesday
Comp Squat: Work up to opener. 3@8x3
Comp Bench: Work up to opener. 3@8x3
Comp Deadlift: 1@Last Warmup

Thu
Comp Squat: 1@Last Warmup. 3@7x2
Comp Bench: Opener x1x2. 3@7x2

Saturday
Meet