FKPL Comp Prep

A program designed for a competition preparation. It focuses on weaknesses and prioritize accessories that help the three main lifts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Tempo Squat (Barbell)

Tempo Bench Press

Seated Row (Cable)

Lat Pulldown

Tempo Volume Day

Deadlift (Barbell)

Bench Press (Paused)

Squat (Paused)

Seated Wide-Grip Row (Cable)

Hammer Curl

Block 1 Volume

Deadlift (Paused)

Bench Press (Barbell)

Rack Pull (Barbell)

Tricep Rope Push Down (Cable)

Lying Tricep Extension (Barbell)

Squat (Barbell)

Incline Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Larsen Press (Barbell)

Block 2 Strengthening

Seated Overhead Press (Dumbbell)

Close Grip Bench Press (Smith Machine)

Underhand Lat Pulldown

Block 3 CNS

Legs Up Bench Press (Barbell)

Face Pull

Plank

Block 2 Strengthening 

T-Bar Row

Lying Leg Raise

Spoto Press

Overhead Press (Barbell)

Block 4 Peaking

Safety Bar Squat

Taper Week 5 Days Out

Taper Week 4 Days Out 

Taper Week 3 Days Out 

Taper Week 2 Days Out 

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