BODYWEIGHT (KGS) 100

GENDER Male PLEASE NOTE: ONLY FILL OUT THE YELLOW BOXES. BE CAREFUL NOT
TO ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE
LOW BAR BACK SQUAT 5RM (KGS) 100 B

LIFTING ARE TOO HEAVY, REDUCE THE WEIGHT, REMEMBER -

CONVENTIONAL DEADLIFT 5RM (KGS) 100 B

TECHNIQUE IS EVERYTHING.
FLAT PAUSED BENCH PRESS 5RM (KGS) 100 I

PROGRAM 1: PHASE 2
Day 1 - Squat

Exercise Sets Reps Tempo Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

2 second
A High Bar Back Squat 4 8 5 Minutes 72.5 77.5 82.5 87.5
negative

B1 Paused Front Squat - Beltless 5 2 Controlled 2-3 Minutes 65.0 67.5 70.0 72.5
B2 Lying Hamstring Curl - toes down and
5 5 Controlled 2-3 Minutes
out
C Seated Calf Raise 3 12 Controlled 90 Seconds

Day 2 - Competition Bench Press

Exercise Sets Reps Tempo Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

2 second
A1 Mid Grip Flat Foot Bench Press 4 8 2-3 Minutes 75.0 80.0 85.0 90.0
negative

A2 Lat Pull Down - Neutral Grip 4 8 Controlled 2-3 Minutes

B1 Flat Dumbbell Bench Press 5 10 Controlled 2-3 Minutes

B2 Seated Cable Row - Supinated Grip 5 10 Controlled 2-3 Minutes

C Rope Face Pull 3 12 Controlled 90 Seconds

Day 3 - Deadlift

Exercise Sets Reps Tempo Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

2 second
A Snatch Grip Deficit Deadlift - Beltless 4 8 5 Minutes 60.0 65.0 70.0 75.0
negative

B Romanian Deadlift 3 8 Controlled 2-3 Minutes

C Lying Hamstring Curl - toes down and in 3 8 Controlld 2-3 Minutes

D Standing Calf Raise 3 12 (each leg) Controlled 90 Seconds

Day 4 - Standing Barbell Overhead Press

Exercise Sets Reps Tempo Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

2 second
A1 Incline Barbell Bench Press 5 8 2-3 Minutes
negative
A2 Band Assisted Chin Up - Supinated
5 8 Controlled 2-3 Minutes
Grip
B1 Seated Dumbbell Pause Press 5 10 Controlled 2-3 Minutes

B2 One Arm Row - Pronated Grip 5 10 Controlled 2-3 Minutes

C Cable External Rotation - Elbow High 3 12 (each arm) Controlled 90 Seconds

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