Program Description
This is a mock prep cycle for off season use to increase squat, bench and deadlift with a main focus on building a bigger, stronger bench. It's should be ran at maintenance calories or in a surplus. Warm ups are not included and should be individualized. Warm up for each workout General- Cardio 5 mins Mobility - 1-2 exercises Stability - 1-2 exercises Sport Specific / Coordination / Control - 1-2 exercises Program SCHEDULE: RUN AS FOLLOWS- BENCH SQUAT REST DAY BENCH DEADLIFT SQUAT REST This program should only be ran by seasoned or advanced lifters who are familiar with complex movements, proper form and RPE.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 25, 2025 12:44
- Last EditedFeb 25, 2025 02:48
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
4
6 reps
RPE 7
2
Bench Press (Close Grip)
3
10 reps
RPE 6
3
Chest Fly (Cable)
4
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Wide Grip Lat Pulldown
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
3
8 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Chest Fly (Cable)
4
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Wide Grip Lat Pulldown
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
6
4 reps
RPE 9
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Chest Fly (Cable)
4
10 reps
-
4
Chest Supported Row (Dumbbell)
4
10 reps
-
5
Wide Grip Lat Pulldown
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
3
10 reps
-
2
Bench Press (Close Grip)
3
10 reps
-
3
Chest Fly (Cable)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Wide Grip Lat Pulldown
4
10 reps
-
6
Skull Crusher (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Spoto Press
3
10 reps
RPE 6
3
Fly (Chain)
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
4
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
4 reps
RPE 8
2
Spoto Press
3
8 reps
RPE 7
3
Fly (Chain)
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
4
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
RPE 9
2
Spoto Press
3
6 reps
RPE 8
3
Fly (Chain)
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
4
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Spoto Press
3
6 reps
-
3
Fly (Chain)
4
10 reps
-
4
Seated Wide-Grip Row (Cable)
4
10 reps
-
5
Lat Pulldown (Neutral Grip)
4
10 reps
-
6
Overhead Extension (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
4 reps
RPE 7
2
Larsen Press (Barbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
4
10 reps
-
4
Seal Row
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Tate Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
5
3 reps
RPE 8
2
Larsen Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Machine)
4
10 reps
-
4
Seal Row
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Tate Press
1
2
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
4
2 reps
RPE 9
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Chest Fly (Machine)
4
10 reps
-
4
Seal Row
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Tate Press
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
3
6 reps
-
2
Larsen Press (Barbell)
3
6 reps
-
3
Chest Fly (Machine)
4
10 reps
-
4
Seal Row
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
6
Tate Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
4
6 reps
RPE 7
2
Hack Squat
4
10 reps
RPE 6
3
Split Squat (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
3
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
3
8 reps
RPE 7
2
Hack Squat
4
8 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 10
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
6
4 reps
RPE 9
2
Hack Squat
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 10
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
3
10 reps
-
2
Hack Squat
3
10 reps
-
3
Split Squat (Dumbbell)
2
8 reps
-
4
Leg Extension
2
20 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Wood Chop
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
5 reps
RPE 7
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Extension
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Suitcase Carry March
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
4 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
6 reps
RPE 9
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Suitcase Carry March
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
6 reps
RPE 8
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
1
15 reps
-
6
Suitcase Carry March
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6 reps
-
2
Walking Lunge (Dumbbell)
3
8 reps
-
3
Leg Extension
3
12 reps
-
4
Standing Calf Raise
3
15 reps
-
5
Suitcase Carry March
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
4 reps
RPE 7
2
Barbell Squat (With Bands)
3
10 reps
RPE 6
3
Split Squat (Dumbbell)
4
8 reps
-
4
Leg Extension
4
12 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Plank (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
RPE 8
2
Barbell Squat (With Bands)
3
8 reps
RPE 7
3
Split Squat (Dumbbell)
3
8 reps
RPE 10
4
Leg Extension
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Plank (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
2 reps
RPE 9
2
Barbell Squat (With Bands)
3
6 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 10
4
Leg Extension
3
8 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Plank (Weighted)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
6 reps
-
2
Barbell Squat (With Bands)
3
8 reps
-
3
Split Squat (Dumbbell)
3
8 reps
-
4
Leg Extension
3
15 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Plank (Weighted)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
6 reps
RPE 7
2
JM Press
3
10 reps
RPE 6
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
RPE 6
5A
Lateral Raise (Dumbbell)
4
10 reps
-
5B
Rear Delt Fly (Cable)
4
10 reps
-
6A
Face Pull
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
8 reps
RPE 8
2
JM Press
3
10 reps
RPE 7
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5A
Lateral Raise (Dumbbell)
4
10 reps
-
5B
Rear Delt Fly (Cable)
4
10 reps
-
6A
Face Pull
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
8 reps
RPE 7
2
JM Press
3
8 reps
RPE 7
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
8 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10 reps
-
5B
Rear Delt Fly (Cable)
3
10 reps
-
6A
Face Pull
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
10 reps
-
2
JM Press
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Overhead Press (Barbell)
3
10 reps
-
5A
Lateral Raise (Dumbbell)
4
10 reps
-
5B
Rear Delt Fly (Cable)
4
10 reps
-
6A
Face Pull
4
10 reps
-
6B
Tricep Pushdown (Cable)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
4
5 reps
RPE 7
2
JM Press
3
10 reps
RPE 6
3
Overhead Press (Barbell)
3
10 reps
RPE 7
4A
Dip (Weighted)
3
10 reps
-
4B
Chin-Up (Weighted)
3
10 reps
-
5
Lateral Raise (Cable)
4
10 reps
-
6A
Face Pull
4
12 reps
-
6B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
4
4 reps
RPE 8
2
JM Press
3
8 reps
RPE 7
3
Overhead Press (Barbell)
3
8 reps
RPE 8
4A
Dip (Weighted)
3
10 reps
-
4B
Chin-Up (Weighted)
3
10 reps
-
5
Lateral Raise (Cable)
4
10 reps
-
6A
Face Pull
4
12 reps
-
6B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
3
3 reps
RPE 9
2
JM Press
3
6 reps
RPE 8
3
Overhead Press (Barbell)
3
6 reps
RPE 8
4A
Dip (Weighted)
3
10 reps
-
4B
Chin-Up (Weighted)
3
10 reps
-
5
Lateral Raise (Cable)
4
10 reps
-
6A
Face Pull
4
12 reps
-
6B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
3
6 reps
-
2
JM Press
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4A
Dip (Weighted)
3
10 reps
-
4B
Chin-Up (Weighted)
3
10 reps
-
5
Lateral Raise (Cable)
4
10 reps
-
6A
Face Pull
4
12 reps
-
6B
Tricep Rope Push Down (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
4
4 reps
RPE 7
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
4A
Bench Press (Dumbbell)
4
10 reps
-
4B
Single Arm Iso Row
4
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6A
Face Pull
4
12 reps
-
6B
Tricep Kickback
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
5
3 reps
RPE 8
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
4A
Bench Press (Dumbbell)
3
10 reps
-
4B
Single Arm Iso Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6A
Face Pull
4
12 reps
-
6B
Tricep Kickback
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
4
2 reps
RPE 9
2
Bench Press (Close Grip)
3
6 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
4A
Bench Press (Dumbbell)
3
10 reps
-
4B
Single Arm Iso Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6A
Face Pull
4
12 reps
-
6B
Tricep Kickback
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Competition Bench
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
-
4A
Bench Press (Dumbbell)
3
8 reps
-
4B
Single Arm Iso Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6A
Face Pull
3
12 reps
-
6B
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3A
Leg Curl
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
10 reps
-
4
Wide Grip Lat Pulldown
4
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3A
Leg Curl
4
10 reps
-
3B
Single Arm Row (Dumbbell)
4
10 reps
-
4
Wide Grip Lat Pulldown
4
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
6
4 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3A
Leg Curl
2
10 reps
-
3B
Single Arm Row (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
4
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
10 reps
-
2
Romanian Deadlift (Dumbbell)
2
10 reps
-
3A
Leg Curl
3
10 reps
-
3B
Single Arm Row (Dumbbell)
3
10 reps
-
4
Wide Grip Lat Pulldown
4
10 reps
-
5
Cable Low Row
4
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
5 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Hyperextension (Glute Focus)
3
10 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6A
Straight Arm Pulldown
4
10 reps
-
6B
Bicep Curl (EZ Bar)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
4
4 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Hyperextension (Glute Focus)
3
10 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6A
Straight Arm Pulldown
4
10 reps
-
6B
Bicep Curl (EZ Bar)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Paused)
3
3 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Hyperextension (Glute Focus)
3
10 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6A
Straight Arm Pulldown
4
10 reps
-
6B
Bicep Curl (EZ Bar)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Hyperextension (Glute Focus)
3
10 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
5
Single Arm Row (Dumbbell)
4
10 reps
-
6A
Straight Arm Pulldown
4
10 reps
-
6B
Bicep Curl (EZ Bar)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
4 reps
RPE 7
2
B-Stance Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
3
Glute Bridge (Barbell)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Single Arm High Row (Cable)
4
10 reps
-
7
Preacher Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
3 reps
RPE 8
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
3
Glute Bridge (Barbell)
3
12 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Single Arm High Row (Cable)
4
10 reps
-
7
Preacher Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
2 reps
RPE 9
2
B-Stance Romanian Deadlift (Dumbbell)
3
6 reps
RPE 8
3
Glute Bridge (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
4
10 reps
-
5
Seated Row (Machine)
4
10 reps
-
6
Single Arm High Row (Cable)
4
10 reps
-
7
Preacher Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
-
2
B-Stance Romanian Deadlift (Dumbbell)
3
8 reps
-
3
Glute Bridge (Barbell)
3
10 reps
-
4
Lat Pulldown (Neutral Grip)
3
10 reps
-
5
Seated Row (Machine)
3
10 reps
-
6
Single Arm High Row (Cable)
3
10 reps
-
7
Preacher Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
4
6 reps
RPE 7
2
Front Squat (Barbell)
3
10 reps
RPE 6
3
Leg Press (45 Degrees)
4
10 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Dead Bug
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
3
8 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
RPE 7
3
Leg Press (45 Degrees)
4
10 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Dead Bug
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
6
4 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Dead Bug
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
5
5 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Dead Bug
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
5 reps
RPE 7
2
Hack Squat
3
10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 7
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Wood Chop
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
4
4 reps
RPE 8
2
Hack Squat
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Wood Chop
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
3 reps
RPE 9
2
Hack Squat
3
6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
RPE 9
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Wood Chop
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
6 reps
-
2
Hack Squat
3
6 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6 reps
-
4A
Hip Abductor (Machine)
3
15 reps
-
4B
Hip Adductor (Machine)
3
15 reps
-
5
Calf Raise (Leg Press)
3
10 reps
-
6
Wood Chop
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
4
4 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Zercher Front-Foot Elevated Split Squat
4
10 reps
RPE 6
4A
Leg Extension
3
12 reps
-
4B
Leg Curl
3
12 reps
-
5
Landmine Twist
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
5
3 reps
RPE 8
2
Belt Squat
3
8 reps
RPE 8
3
Zercher Front-Foot Elevated Split Squat
3
8 reps
RPE 7
4A
Leg Extension
3
12 reps
-
4B
Leg Curl
3
12 reps
-
5
Landmine Twist
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
4
2 reps
RPE 9
2
Belt Squat
3
6 reps
RPE 9
3
Split Squat (Smith Machine)
3
8 reps
RPE 8
4A
Leg Extension
3
12 reps
-
4B
Leg Curl
3
12 reps
-
5
Landmine Twist
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Competition Squat
3
6 reps
-
2
Belt Squat
3
6 reps
-
3
Split Squat (Smith Machine)
3
8 reps
-
4A
Leg Extension
3
10 reps
-
4B
Leg Curl
3
10 reps
-
5
Landmine Twist
2
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Competition Bench4 Sets
6 Reps
@7
2
Bench Press (Close Grip)3 Sets
10 Reps
@6
3
Chest Fly (Cable)4 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)4 Sets
10 Reps
-
5
Wide Grip Lat Pulldown4 Sets
10 Reps
-
6
Skull Crusher (Dumbbell)3 Sets
20 Reps
-
Day 2
1
Competition Squat4 Sets
6 Reps
@7
2
Hack Squat4 Sets
10 Reps
@6
3
Split Squat (Dumbbell)3 Sets
8 Reps
@7
4
Leg Extension3 Sets
12 Reps
@10
5
Standing Calf Raise3 Sets
15 Reps
-
6
Wood Chop3 Sets
20 Reps
-
Day 3
1
Spoto Press4 Sets
6 Reps
@7
2
JM Press3 Sets
10 Reps
@6
3
Dip (Weighted)3 Sets
10 Reps
-
4
Overhead Press (Barbell)3 Sets
10 Reps
@6
5A
Lateral Raise (Dumbbell)4 Sets
10 Reps
-
5B
Rear Delt Fly (Cable)4 Sets
10 Reps
-
6A
Face Pull4 Sets
10 Reps
-
6B
Tricep Pushdown (Cable)4 Sets
10 Reps
-
Day 4
1
Sumo Deadlift (Barbell)4 Sets
6 Reps
@7
2
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@7
3A
Leg Curl4 Sets
10 Reps
-
3B
Single Arm Row (Dumbbell)4 Sets
10 Reps
-
4
Wide Grip Lat Pulldown4 Sets
10 Reps
-
5
Cable Low Row4 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
Day 5
1
Competition Squat4 Sets
6 Reps
@7
2
Front Squat (Barbell)3 Sets
10 Reps
@6
3
Leg Press (45 Degrees)4 Sets
10 Reps
-
4A
Hip Abductor (Machine)3 Sets
15 Reps
-
4B
Hip Adductor (Machine)3 Sets
15 Reps
-
5
Calf Raise (Leg Press)3 Sets
10 Reps
-
6
Dead Bug3 Sets
20 Reps
-