Deadlift 0 0 Schedule:

Bench 0 0 This program is best run 2 days on

Squat 0 0 another 1 or 2 days off. It's import
That being said, I'll also add in a 5t
OHP 0 0 5th day in the template b/c it real
Weight Reps Campbell Max TRUE Max for this day then you're missing th
Speed: comes up and you can't train then
you're doing this as prep for a me
Speed days should feel light. Goal is to move weight as fast as possible. On ensure you're peaked properly.
occasion do pause work here and try to be explosive as impossible after
pausing. Also consider reducing rest times to as minimal as possible between
sets. There has been some info out there that speed work isn't beneficial, but
from my viewpoint, it helps me feel fast with heavier weight (not to mention
they're almost like a deload workout since the percentage is lower, which helps
with recovery IMO). Just because these weights should move fast, don't let
form go out the window. Main Accessory:
Deadlift:

Reps:
Think of this as power-building. Goal here is to get reps in with moderate
weight. Because here we're doing higher rep work, I'd strongly suggest doing a
strength oriented assistance exercise to the main lift immediately after rep sets
on this day. (Ex: Rep deadlift day followed by heavy block pulls as the main
assistance movement)

Strength: Squat:
This day is all about being strong. In the template I've oultined heavier
percentages to work with, however the goal of this day should be to work up to
a "heavy" weight for that day if you're feeling good. Ex: Template calls for 400
for 3x3. However, you feel good and end up working up to a heavy triple of 425.
Bottom line, if you feel good, go for it, BUT DON'T MISS YOUR REPS. These
potential PR sets are highlighted in yellow.
Bench:

OHP Day:
Although OHP has it's own day and follows the speed/rep/strength template,
I've decided to make this a secondary bench day. I'll actually prioritize my bench
movement ahead of OHP in most cases. What I suggest is to have your first
bench day utilize paused reps, then have your 2nd bench day follow the same
rep/set formula but complete doing touch and go reps. I'm not including weight
on this as it's up to you to decide based off feel how heavy you go. Please keep
in mind since this is a secondary bench day, you should only go for PRs on the
corresponding strength days highlighted in yellow.

Make sure to fill out your 1RM or rep PR THIS IS THE KILOGRAM
maxes first to populate the program! VERSION!!
 dule:
program is best run 2 days on followed by either 1 or 2 days off, followed by another 2 training days and
her 1 or 2 days off. It's important here to listen to your body. If you feel you need another rest day, TAKE IT.
being said, I'll also add in a 5th day to just hit whatever I feel like (usually biceps and calves). I don't have the
day in the template b/c it really isn't worth programming for. If you need to program out exercises/sets/reps
his day then you're missing the point. This also lets you have some play on what days you train. If something
es up and you can't train then don't sweat it. Life sucks and we get busy, just push everything back a day. If
re doing this as prep for a meet, make sure you'll have to be more concise with changing the schedule to
re you're peaked properly.

n Accessory: Secondary Accessory:

Deficit Pull Deadlift: GHR
Block Pull Weighted Hypers
Deficit Stiff Leg Deadlift Incline DB Rows
Atlernate Stance Deads Weighted Chins
Pendlay Rows
Lat Pulldown

Pause Squat Farmers Walk

Front Squat Squat: GHR
Alternate Stance Squats Walking Lunges
Bulgarian Split Squat
Leg Extensions
Seated Leg Curls

Close Grip Bench Bench: Dips

Wide Grip Bench Incline DB Press
Floor Press Flat DB Press
Incline BB Bench DB Fly
Spoto Press JM Press
Sling Shot Bench

During Phase 3 I'd suggest adding in

some heavy walkouts on your squat day
to get used to heavier weights if you're
planning on competiting.
0 0
 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Block 1 Deadlift Speed Day 0 0 0 0 0 0
Deficit Deadlift
Back Squats
Pull Ups

Bench Rep Day 0 0 0

Close Grip Bench
Incline DB Bench
Tricep Pushdown

Squat Strength Day 0 0 0 0

Front Squat
GHR
Incline DB Row

Bench Rep Day

Incline BB Bench
OHP Speed Day 0 0 0 0 0 0
Tricep Extension

Block 2 Deadlift Rep Day 0 0 0

Block Pull
Back Squats
Weighted Chin Ups

Bench Strength Day 0 0 0 0

Wide Grip Bench
Dips
Skull Crusher

Squat Speed Day 0 0 0 0 0 0

Paused Squat
Weighted Hypers
Incline DB Row

Bench Strength Day

DB Fly
OHP Rep Day 0 0 0
Face Pulls

Block 3 Deadlift Strength Day 0 0 0 0

Alternate Stance Deadlift
Back Squats
Close Grip Pull Down

Bench Speed Day 0 0 0 0 0 0

Floor Press
Incline DB Press
Rope Extension

Squat Rep Day 0 0 0

Front Squat
Stiff Leg Deficit
Incline DB Row

Bench Speed Day

OHP Strength Day 0 0 0 0
Arnold Press
Pec Deck
Set 7 Set 8 Reps/Set
0 2
5
8
Failure

6
6 to 10
8 to 15
10 to 15

3
6 to 10
10
8 to 12

6
6 to 10
2
6 to 10

6
3 to 5
5
6 to 10

3
6 to 10
10 to 12
8 to 10

0 2
3
8 to 12
8 to 12

3
8 to 12
6
8 to 12

3
5
5
8 to 12

0 2
 3 to 5
8 to 12
10 to 15

6
3 to 5
8 to 12
8 to 12

2
3
8 to 10
10 to 15
2
 Set 1 Set 2 Set 3 Set 4
Block 1 Deadlift Speed Day 0 0 0 0
Deficit Deadlift
Back Squats
Pull Ups

Bench Rep Day 0 0 0 0

Close Grip Bench
Incline DB Bench
Tricep Pushdown

Squat Strength Day 0 0 0

Front Squat
GHR
Incline DB Row

Bench Rep Day

Incline BB Bench
OHP Speed Day 0 0 0 0
Tricep Extension

Block 2 Deadlift Rep Day 0 0 0 0

Block Pull
Back Squats
Weighted Chin Ups

Bench Strength Day 0 0 0

Incline Barbell Bench
Dips
Skull Crusher

Squat Speed Day 0 0 0 0

Paused Squat
Weighted Hypers
Incline DB Row

Bench Strength Day

Wide Grip Pause Bench
OHP Rep Day 0 0 0 0
Face Pulls

Block 3 Deadlift Strength Day 0 0 0

Alternate Stance Deadlift
Back Squats
Close Grip Pull Down

Bench Speed Day 0 0 0 0

Floor Press
Incline DB Press
Rope Extension

Squat Rep Day 0 0 0 0

Front Squat
Stiff Leg Deficit
Incline DB Row

Bench Speed Day

Close Grip Bench
OHP Strength Day 0 0 0
Tricep Extension
Set 5 Set 6 Set 7 Set 8 Reps/Set
0 2
5
8
Failure
### I
n
0 4 t
6 to 10 e
8 to 15 n
10 to 15 s
i
t
2 y
6 to 10
B
10 l
8 to 12 o
c
k
4
5 1
0 2
6 to 10
###
0 4
3 to 5
5
6 to 10

2 M
6 to 10 o
v
10 to 12 e
8 to 10 m
e
n
0 2 t
3
8 to 12 R
e
8 to 12 p
### s
2
5
0 4
8 to 12

2
5
6 to 8
 8 to 12

0 2
3 to 5
8 to 12
10 to 15

0 4
3 to 5
8 to 12
8 to 12

2
6
2
10 to 15
 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Block 1 Deadlift Speed Day 0 0 0 0 0 0
Deficit Deadlift
Back Squats
Pull Ups

Bench Rep Day 0 0 0

Close Grip Bench
Incline DB Bench
Tricep Pushdown

Squat Strength Day 0 0 0 0

Front Squat
GHR
Incline DB Row

Bench Rep Day

Wide Grip Paused Bench
OHP Speed Day 0 0 0 0 0 0
Tricep Extension

Block 2 Deadlift Rep Day 0 0 0

Block Pull
Back Squats
Weighted Chin Ups

Bench Strength Day 0 0 0 0

Incline Barbell Bench
Dips
Skull Crusher

Squat Speed Day 0 0 0 0 0 0

Paused Squat
Weighted Hypers
Incline DB Row

Bench Strength Day

DB Fly
OHP Rep Day 0 0 0
Face Pulls

Block 3 Deadlift Strength Day 0 0 0 0

Alternate Stance Deadlift
Back Squats
Close Grip Pull Down

Bench Speed Day 0 0 0 0 0 0

Floor Press
Incline DB Press
Rope Extension

Squat Rep Day 0 0 0

Front Squat
Stiff Leg Deficit
Incline DB Row

Bench Speed Day

OHP Strength Day 0 0 0 0
Arnold Press
Tricep Extension
Set 7 Set 8 Reps/Set
0 3
5
8
Failure
###
6
6 to 10
8 to 15
10 to 15

3
6 to 10
10
8 to 12

6
3 to 5
0 3
6 to 10
###
6
3 to 5
8
6 to 10

3
6 to 10
10 to 12
8 to 10

0 3
3
8 to 12
8 to 12
###
3
8 to 12
6
8 to 12

3
5
6 to 8
8 to 12

0 3
 3 to 5
8 to 12
10 to 15

6
3 to 5
8 to 12
8 to 12

3
3
8 to 10
10 to 15
 INSERT TRUE MAXES HERE
Squat 0
Bench 0
Deadlift 0

Meet PREP (Week 1) 4x3 protocol

DAY 1 Sets Reps Percent
Primary Squat Comp Squat 4 3 90.00%
Primary Squat Comp Squat 4 3 80.00%

DAY 2
Primary Bench Comp Grip 4 3 90.00%
Bench Variation 1 Close Grip 4 3 80.00%

DAY 3
Primary Deadlift Conventional 4 3 90.00%
4 3 80.00%
Total Volume

Meet PREP (Week 2) Work Up to Heavy Triple

DAY 1 Sets Reps Percent
Primary Squat Comp Squat 1 3
DAY 2
Primary Bench Comp Grip 1 3
DAY 3
Primary Deadlift Conventional 1 3

Total Volume

Meet PREP (Week 3)

Go to the gym and do 3x3 on squat, bench and deadlift on Tuesday and Tursday at about 50% of your one rep max. These days
motor patterns but not to build. This is a deload week and some people need more or less time to recover so figure out what is b

Opener Selection
To the right above week 1 and week 2 you'll see a baseline opener (low end) as well as a top opener (high end). Depending on
should give you an idea of where you should have your first attempts.
 Total Reps Weight Volume
12 0 0BASELINE OPENER
12 0 0

12 0 0BASELINE OPENER
12 0 0

12 0 0BASELINE OPENER
12 0 0
0

Total Reps Weight Volume

3 0 0 TOP OPENER

3 0 0 TOP OPENER

3 0 0 TOP OPENER

ur one rep max. These days are to help you keep your
cover so figure out what is best for you.

er (high end). Depending on how these weeks go, it

 Information Breakdown and Assesment
Phase 1
Volume Avg Intensity Working Reps V
Volume per week
Block 1 Avg Itensity for Block 1 # of Main Movement Reps
0 73.14% 1
Squat 95 0.9
Block 2 Avg Intensity for Block 2 0.8
0 84.07% Bench 82 0.7
0.6
Block 3 Avg Intensity for Block 3 Deadlift 41 0.5
0 77.60% 0.4
Total 218 0.3
Total Total 0.2
0.1
0 78.27% # of BB Assistance Movements
0
1
Squat 52

Bench 112 Av
Deadlift 86
82.00%
Total 250
80.00%

Phase 2 78.00%
Volume Avg Intensity Working Reps
76.00%
Volume per week
Block 1 Avg Itensity for Block 1 # of Main Movement Reps 74.00%
0 78.37%
Squat 96 72.00%
Block 2 Avg Intensity for Block 2 70.00%
0 81.34% Bench 72 1

Block 3 Avg Intensity for Block 3 Deadlift 36

0 82.38% Main v
Total 204
300
Total Total
0 80.70% # of BB Assistance Movements 250

Squat 52 200

Bench 126 150

Deadlift 82 100

50
Total 260
0
1
 150

100

50

0
1
Phase 3
Volume Avg Intensity Working Reps
Volume per week
Block 1 Avg Itensity for Block 1 # of Main Movement Reps
Tota
0 69.60% 600
Squat 123
Block 2 Avg Intensity for Block 2 500
0 80.35% Bench 108
400

Block 3 Avg Intensity for Block 3 Deadlift 54 300

0 74.02%
Total 285 200
Total Total
0 74.66% # of BB Assistance Movements 100

0
Squat 52
1

Bench 88

Deadlift 107

Total 247
 Volume (LBS)
Volume (LBS)
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.2
0.1
0
1 0 0 2 0 3
78.27% 80.70% 74.66%
218 204 285
250 Avg Intensity %
260 247
468 464 532
Avg Intensity %
82.00%

80.00%

78.00%

76.00%

74.00%

72.00%

70.00%
1 2 3

Main vs Assistance Reps

300

250

200

150

100

50

0
1 2 3
150

100

50

0
1 2 3

Total BB Movements
600

500

400

300

200

100

0
1 2 3