BODYWEIGHT (KGS) 100 PLEASE NOTE: ONLY FILL OUT THE YELLOW BOXES.

BE
LOW BAR BACK SQUAT 5RM (KGS) 100 B CAREFUL NOT TO ADJUST THE CELLS IN THE
PHASES. IF THE WEIGHTS YOU ARE LIFTING ARE
CONVENTIONAL DEADLIFT 5RM (KGS) 100 B

TOO HEAVY, REDUCE THE WEIGHT, REMEMBER -

FLAT PAUSED BENCH PRESS 5RM (KGS) 100 I

TECHNIQUE IS EVERYTHING.

PROGRAM 1: PHASE 3
Day 1 - Squat
SESSION 4
Exercise Sets Reps Rest SESSION 1 SESSION 2 SESSION 3
(2 SETS).
A Front Squat 5 5 5 Minutes 57.5 62.5 67.5 72.5

B Paused Low Bar Back Squat - Beltless 5 5 5 Minutes 62.5 67.5 72.5 77.5

C Bulgarian Split Squat 5 8 (each leg) 2-3 Minutes

Day 2 - Competition Bench Press

SESSION 4
Exercise Sets Reps Rest SESSION 1 SESSION 2 SESSION 3
(2 SETS)
A Competition Setup Spotto Press 5 5 5 Minutes 75.0 80.0 85.0 90.0

B1 Incline Dumbbell Bench Press 5 8 2-3 Minutes

B2 Unsupported One Arm Row 5 8 2-3 Minutes

C Externally Rotated Shoulder Extension 5 12 90 Seconds

Day 3 - Deadlift
SESSION 4
Exercise Sets Reps Rest SESSION 1 SESSION 2 SESSION 3
(2 SETS)
A Deficit Conventional Deadlift 5 5 5 Minutes 82.5 87.5 92.5 97.5

B Good Morning 3 5 2-3 Minutes

Day 4 - Overhead Press

SESSION 4
Exercise Sets Reps Rest SESSION 1 SESSION 2 SESSION 3
(2 SETS)
A1 Seated Dumbbell Shoulder Press 5 5 2-3 Minutes

A2 Pronated Grip Chin Up 5 5 2-3 Minutes

B1 Flat Dumbbell Pause Press 5 8 2-3 Minutes

B2 Barbell Bent Over Row 5 8 2-3 Minutes

C Dumbbell External Rotation 3 8 (each arm) 90 Seconds

D Serratus Anterior Raise 3 12 (each arm) 90 Seconds

DISCLAIMER: The information provided in this program has been written by AUSTRALIAN STRENGTH COACH. The information within is for educational and informational purposes
only and is not provided to diagnose, treat or relieve any health or medical conditions.
We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical
condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Strength System Online Load
Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by
following the Strength System Online Load Calculator, you do so entirely at your own risk.
All content included in this “Strength System Online Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced,
stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Australian Strength Coach.