THE PROGRAM

Exercise Sets Reps Load (%/RPE)

Week 1

Competition Squat 3 8 65

Day 1 Bench Variation 3 12 @8

Abs 2 Max

Competition Bench 3 8 65
Day 2
Competition 3 8 68
Deadlift
Squat Variation 3 12 @8
Day 3
Bench Variation 3 12 @8

Deadlift Variation 3 12 @8

Day 4 Overhead Press 3 12 @8

Abs 3 Max
Hypertrophy Block
Week 2

Competition Squat 4 6 71

Day 1 Bench Variation 3 10 @8

Abs 3 Max

Competition Bench 4 6 71
Day 2
Competition 4 6 74
Deadlift
Squat Variation 3 10 71
Day 3
Bench Variation 3 10 @8

Deadlift Variation 3 10 71

Day 4 Overhead Press 3 10 @8

Abs 3 Max
Week 3
Competition Squat 3 5 77

Day 1 Bench Variation 3 8 @10

Abs 3 Max

Competition Bench 3 5 77
Day 2
Competition 3 5 80
Deadlift
Squat Variation 3 8 @10
Day 3
Bench Variation 3 8 @10

Deadlift Variation 3 8 @10

Day 4 Overhead Press 3 8 @10

Abs 3 Max
Week 4

Competition Squat 5 2 85

Day 1 Bench Variation 3 5 @9

Abs 3 Max

Competition Bench 5 2 85
Day 2
Strength Block 1 Competition 5 2 88
Deadlift
Squat Variation 3 5 @9
Day 3
Bench Variation 3 5 @9

Deadlift Variation 3 5 @9

Day 4 Overhead Press 3 5 @9

Abs 3 Max
Week 5

Competition Squat 3 3 85

Day 1 Bench Variation 4 3 @8

Abs 3 Max

Competition Bench 3 3 85
Day 2
Competition 3 3 88
Deadlift
Squat Variation 4 3 @8
Day 3
Bench Variation 4 3 @8

Deadlift Variation 4 3 @8

Day 4 Overhead Press 4 3 @8

Abs 3 Max
Week 6

Competition Squat 2 5 80

Day 1 Bench Variation 3 8 @10

Abs 3 Max

Competition Bench 2 5 80
Day 2
Competition 2 5 80
Deadlift
Squat Variation 3 8 @10
Day 3
Bench Variation 3 8 @10

Deadlift Variation 3 8 @10

Day 4 Overhead Press 3 8 @10

Abs 3 Max
Week 7

Competition Squat 3 2 90

Day 1 Bench Variation 3 5 @9

Abs 3 Max

Competition Bench 3 2 90
Day 2
Strength Block 2 Competition 3 2 92
Deadlift
Squat Variation 3 5 @9
Day 3
Bench Variation 3 5 @9

Deadlift Variation 3 5 @9

Day 4 Overhead Press 3 5 @9

Abs 3 Max
Week 8
Competition Squat 2 3 90

Day 1 Bench Variation 4 3 @8

Abs 3 Max

Competition Bench 2 3 90
Day 2
Competition 2 3 92
Deadlift
Squat Variation 4 3 @8
Day 3
Bench Variation 4 3 @8

Deadlift Variation 4 3 @8

Day 4 Overhead Press 4 3 @8

Abs 3 Max

1
THE PROGRAM
Exercise Sets Reps Load (%/RPE) Enter your 1-rep maxes here to customize the program!
Week 1

Competition Squat 3 8 260 Squat 400

Day 1 Bench Variation 3 12 @8 Bench Press 300

Abs 2 Max Deadlift 500

Competition Bench 3 8 195

Day 2
Competition 3 8 340
Deadlift
Squat Variation 3 12 @8
Day 3
Bench Variation 3 12 @8

Deadlift Variation 3 12 @8

Day 4 Overhead Press 3 12 @8

Abs 3 Max
Hypertrophy Block
Week 2

Competition Squat 4 6 284

Day 1 Bench Variation 3 10 @8

Abs 3 Max

Competition Bench 4 6 213

Day 2
Competition 4 6 370
Deadlift
Squat Variation 3 10 284
Day 3
Bench Variation 3 10 @8

Deadlift Variation 3 10 284

Day 4 Overhead Press 3 10 @8

Abs 3 Max
Week 3
Competition Squat 3 5 308

Day 1 Bench Variation 3 8 @10

Abs 3 Max

Competition Bench 3 5 308

Day 2
Competition 3 5 320
Deadlift
Squat Variation 3 8 @10
Day 3
Bench Variation 3 8 @10

Deadlift Variation 3 8 @10

Day 4 Overhead Press 3 8 @10

Abs 3 Max
Week 4

Competition Squat 5 2 340

Day 1 Bench Variation 3 5 @9

Abs 3 Max

Competition Bench 5 2 340

Day 2
Strength Block 1 Competition 5 2 352
Deadlift
Squat Variation 3 5 @9
Day 3
Bench Variation 3 5 @9

Deadlift Variation 3 5 @9

Day 4 Overhead Press 3 5 @9

Abs 3 Max
Week 5

Competition Squat 3 3 340

Day 1 Bench Variation 4 3 @8

Abs 3 Max

Competition Bench 3 3 340

Day 2
Competition 3 3 352
Deadlift
Squat Variation 4 3 @8
Day 3
Bench Variation 4 3 @8

Deadlift Variation 4 3 @8

Day 4 Overhead Press 4 3 @8

Abs 3 Max
Week 6

Competition Squat 2 5 320

Day 1 Bench Variation 3 8 @10

Abs 3 Max

Competition Bench 2 5 320

Day 2
Competition 2 5 320
Deadlift
Squat Variation 3 8 @10
Day 3
Bench Variation 3 8 @10

Deadlift Variation 3 8 @10

Day 4 Overhead Press 3 8 @10

Abs 3 Max
Week 7

Competition Squat 3 2 90

Day 1 Bench Variation 3 5 @9

Abs 3 Max

Competition Bench 3 2 90
Day 2
Strength Block 2 Competition 3 2 92
Deadlift
Squat Variation 3 5 @9
Day 3
Bench Variation 3 5 @9

Deadlift Variation 3 5 @9

Day 4 Overhead Press 3 5 @9

Abs 3 Max
Week 8
Competition Squat 2 3 90

Day 1 Bench Variation 4 3 @8

Abs 3 Max

Competition Bench 2 3 90
Day 2
Competition 2 3 92
Deadlift
Squat Variation 4 3 @8
Day 3
Bench Variation 4 3 @8

Deadlift Variation 4 3 @8

Day 4 Overhead Press 4 3 @8

Abs 3 Max