Deadlift 0 0 Schedule:

Bench 0 0Squat 0 0OHP 0 0

Weight Reps Campbell Max TRUE MaxSpeed:

Main Accessory:Deadlift:

Reps:

Strength: Squat:

OHP Day: Bench:

This program is built to be 2 days on followed by either 1 or 2 days off. It's important here to listen to your body. If you feel you need another rest day, TAKE IT. That 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 5th day in the template b/c it really isn't worth programming for. If you need to program out exercises/sets/reps for this day then you're missing the point. This also lets you have some play on what days you train. If something comes up and you can't train then don't sweat it. Life sucks and we get busy, just push everything back a day. If you're doing this as prep for a meet, make sure you'll have to be more concise with changing the schedule to ensure you're peaked properly.

Speed days should feel light. Goal is to move weight as fast as possible. On 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).

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)

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.

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 maxes first to populate the program!

Schedule:

Main Accessory: Secondary Accessory:Deficit Pull Deadlift: GHRBlock Pull Weighted HypersDeficit Stiff Leg Deadlift Incline DB RowsAtlernate Stance Deads Weighted Chins

Pendlay RowsLat Pulldown

Pause Squat Farmers WalkFront Squat Squat: GHRAlternate Stance Squats Walking Lunges

Bulgarian Split SquatLeg ExtensionsSeated Leg Curls

Close Grip BenchWide Grip Bench DipsFloor Press Bench: Incline DB PressIncline BB Bench Flat DB Press

DB Fly

This program is built to be 2 days on followed by either 1 or 2 days off. It's important here to listen to your body. If you feel you need another rest day, TAKE IT. That 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 5th day in the template b/c it really isn't worth programming for. If you need to program out exercises/sets/reps for this day then you're missing the point. This also lets you have some play on what days you train. If something comes up and you can't train then don't sweat it. Life sucks and we get busy, just push everything back a day. If you're doing this as prep for a meet, make sure you'll have to be more concise with changing the schedule to ensure you're peaked properly.

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Block 1 Deadlift Speed Day 0 0 0 0 0 0

Deficit DeadliftBack SquatsPull Ups

Bench Rep Day 0 0 0Close Grip BenchIncline DB BenchTricep Pushdown

Squat Strength Day 0 0 0 0Front SquatGHRIncline DB Row

Bench Rep DayIncline BB BenchOHP Speed Day 0 0 0 0 0 0Tricep Extension

Block 2 Deadlift Rep Day 0 0 0Block PullBack SquatsWeighted Chin Ups

Bench Strength Day 0 0 0 0Wide Grip BenchDipsSkull Crusher

Squat Speed Day 0 0 0 0 0 0Paused SquatWeighted HypersIncline DB Row

Bench Strength DayDB FlyOHP Rep Day 0 0 0

Face Pulls

Block 3 Deadlift Strength Day 0 0 0 0Alternate Stance DeadliftBack SquatsClose Grip Pull Down

Bench Speed Day 0 0 0 0 0 0Floor PressIncline DB Press

Rope Extension

Squat Rep Day 0 0 0Front SquatStiff Leg DeficitIncline DB Row

Bench Speed DayOHP Strength Day 0 0 0 0Arnold PressPec Deck

Set 7 Set 8 Reps/Set Weight Total Rep Total Percentage0 2 0 14 0.625 Volume

5 20 Block 18 24 0

Failure Block 20

6 0 18 0.8 Block 36 to 10 32 08 to 15 0

10 to 15

3 0 9 0.856 to 10 24

108 to 12 73.14%

6 186 to 10 32

2 0 10 0.656 to 10

84.07%6 0 18 0.8

3 to 5 165 15

6 to 10

3 0 9 0.85 77.60%6 to 10 32

10 to 12 78.27%8 to 10

0 2 0 14 0.6253 12 Squat

8 to 12 958 to 12 Bench

823 9 Deadlift

8 to 12 416 0 18 0.8 218

8 to 12

3 0 9 0.85 Squat5 20 525 15 Bench

8 to 12 112Deadlift

0 2 0 14 0.65 863 to 5 16 250

8 to 12

Intensity Block 1

Intensity Block 2

Intensity Block 3

Movement Reps

# of BB Assistance

10 to 15

6 0 18 0.83 to 5 16

8 to 12 308 to 12

2 143 0 9 0.85

8 to 1010 to 15

2

Set 1 Set 2 Set 3 Set 4Block 1 Deadlift Speed Day 0 0 0 0

Deficit DeadliftBack SquatsPull Ups

Bench Rep Day 0 0 0 0Close Grip BenchIncline DB BenchTricep Pushdown

Squat Strength Day 0 0 0Front SquatGHRIncline DB Row

Bench Rep DayIncline BB BenchOHP Speed Day 0 0 0 0Tricep Extension

Block 2 Deadlift Rep Day 0 0 0 0Block PullBack SquatsWeighted Chin Ups

Bench Strength Day 0 0 0Incline Barbell BenchDipsSkull Crusher

Squat Speed Day 0 0 0 0Paused SquatWeighted HypersIncline DB Row

Bench Strength DayWide Grip Pause BenchOHP Rep Day 0 0 0 0Face Pulls

Block 3 Deadlift Strength Day 0 0 0Alternate Stance DeadliftBack SquatsClose Grip Pull Down

Bench Speed Day 0 0 0 0Floor Press

Incline DB PressRope Extension

Squat Rep Day 0 0 0 0Front SquatStiff Leg DeficitIncline DB Row

Bench Speed DayClose Grip BenchOHP Strength Day 0 0 0Tricep Extension

Set 5 Set 6 Set 7 Set 8 Reps/Set Weight Total0 2 0

58

Failure

0 4 06 to 108 to 15

10 to 15

2 06 to 10

108 to 12

45

0 2 06 to 10

0 4 03 to 5

56 to 10

2 06 to 10

10 to 128 to 10

0 2 03

8 to 128 to 12

25

0 4 08 to 12

2 05

6 to 88 to 12

0 2 03 to 5

8 to 1210 to 15

0 4 03 to 5

8 to 128 to 12

262 0

10 to 15

Rep Total Percentage10 0.7 Volume20 Block 124 0

Block 20

20 0.825 Block 332 0

0

6 0.92518

78.37%

202010 0.7

81.34%20 0.8251215

6 0.925 82.38%24

80.70%

10 0.712 Squat30 96

Bench72

6 Deadlift20 3620 0.825 204

6 0.925 Squat20 5221 Bench

126Deadlift

10 0.7 8212 260

Intensity Block 1

Intensity Block 2

Intensity Block 3

Movement Reps

# of BB Assistance

20 0.8251630

1018

6 0.925

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Block 1 Deadlift Speed Day 0 0 0 0 0 0

Deficit DeadliftBack SquatsPull Ups

Bench Rep Day 0 0 0Close Grip BenchIncline DB BenchTricep Pushdown

Squat Strength Day 0 0 0 0Front SquatGHRIncline DB Row

Bench Rep DayWide Grip Paused BenchOHP Speed Day 0 0 0 0 0 0Tricep Extension

Block 2 Deadlift Rep Day 0 0 0Block PullBack SquatsWeighted Chin Ups

Bench Strength Day 0 0 0 0Incline Barbell BenchDipsSkull Crusher

Squat Speed Day 0 0 0 0 0 0Paused SquatWeighted HypersIncline DB Row

Bench Strength DayDB FlyOHP Rep Day 0 0 0Face Pulls

Block 3 Deadlift Strength Day 0 0 0 0Alternate Stance DeadliftBack SquatsClose Grip Pull Down

Bench Speed Day 0 0 0 0 0 0Floor PressIncline DB PressRope Extension

Squat Rep Day 0 0 0Front SquatStiff Leg DeficitIncline DB Row

Bench Speed DayOHP Strength Day 0 0 0 0Arnold PressTricep Extension

Set 7 Set 8 Reps/Set Weight Total Rep Total Percentage0 3 0 21 0.625

5 208 24

Failure

6 0 18 0.7756 to 10 328 to 15

10 to 15

3 0 15 0.86 to 10 24

108 to 12

6 183 to 5 16

0 3 0 21 0.6256 to 10

6 0 18 0.7753 to 5 16

8 246 to 10

3 0 15 0.86 to 10 24

10 to 128 to 10

0 3 0 21 0.6253 12

8 to 128 to 12

3 158 to 12

6 0 18 0.7758 to 12

3 0 15 0.85 20

6 to 8 218 to 12

0 3 0 21 0.6253 to 5 16

8 to 1210 to 15

6 0 18 0.7753 to 5 16

8 to 12 308 to 12

3 213 0 15 0.8

8 to 1010 to 15

VolumeBlock 1

0Block 2

0Block 3

00

69.60%

80.35%

74.02%

74.66%

Squat123

Bench108

Deadlift54

285

Squat52

Bench88

Deadlift107247

Intensity Block 1

Intensity Block 2

Intensity Block 3

Movement Reps

# of BB Assistance

INSERT TRUE MAXES HERESquat 0Bench 0Deadlift 0

Meet PREP (Week 1) 4x3 protocolDAY 1 Sets Reps PercentPrimary Squat Comp Squat 4 3 90.00%

Primary Squat Comp Squat 4 3 80.00%

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

DAY 3Primary Deadlift Conventional 4 3 90.00%

4 3 80.00%Total Volume

Meet PREP (Week 2) Work Up to Heavy TripleDAY 1 Sets Reps PercentPrimary Squat Comp Squat 1 3DAY 2Primary Bench Comp Grip 1 3DAY 3Primary Deadlift Conventional 1 3

Total Volume

Meet PREP (Week 3)

Opener Selection

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 are to help you keep your 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 best for you.

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 how these weeks go, it should give you an idea of where you should have your first attempts.

Total Reps Weight Volume12 0 0BASELINE OPENER

12 0 0

12 0 0BASELINE OPENER12 0 0

12 0 0BASELINE OPENER12 0 0

0

Total Reps Weight Volume3 0 0 TOP OPENER

3 0 0 TOP OPENER

3 0 0 TOP OPENER

0

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 are to help you keep your motor patterns but not to build. This is a deload week and some people need more or less

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 how these weeks go, it

Information Breakdown and AssesmentPhase 1

Volume Avg Intensity Working RepsVolume per weekBlock 1 Avg Itensity for Block 1 # of Main Movement Reps

0 73.14%Squat 95

Block 2 Avg Intensity for Block 20 84.07% Bench 82

Block 3 Avg Intensity for Block 3 Deadlift 410 77.60%

Total 218Total Total

0 78.27% # of BB Assistance Movements

Squat 52

Bench 112

Deadlift 86

Total 250

Phase 2Volume Avg Intensity Working Reps

Volume per weekBlock 1 Avg Itensity for Block 1 # of Main Movement Reps

0 78.37%Squat 96

Block 2 Avg Intensity for Block 20 81.34% Bench 72

Block 3 Avg Intensity for Block 3 Deadlift 360 82.38%

Total 204Total Total

0 80.70% # of BB Assistance Movements

Squat 52

Bench 126

Deadlift 82

Total 260

Phase 3

1 2 30

0.10.20.30.40.50.60.70.80.9

1

Volume (LBS)Volume (LBS)

1 2 370.00%

72.00%

74.00%

76.00%

78.00%

80.00%

82.00%

Avg Intensity %Avg Intensity %

1 2 30

50

100

150

200

250

300

Main vs Assistance Reps

Volume Avg Intensity Working RepsVolume per weekBlock 1 Avg Itensity for Block 1 # of Main Movement Reps

0 69.60%Squat 123

Block 2 Avg Intensity for Block 20 80.35% Bench 108

Block 3 Avg Intensity for Block 3 Deadlift 540 74.02%

Total 285Total Total

0 74.66% # of BB Assistance Movements

Squat 52

Bench 88

Deadlift 107

Total 247

1 2 30

100

200

300

400

500

600

Total BB Movements

0 0 078.27% 80.70% 74.66%

218 204 285250 260 247468 464 532

1 2 30

0.10.20.30.40.50.60.70.80.9

1

Volume (LBS)Volume (LBS)

1 2 370.00%

72.00%

74.00%

76.00%

78.00%

80.00%

82.00%

Avg Intensity %Avg Intensity %

1 2 30

50

100

150

200

250

300

Main vs Assistance Reps

1 2 30

100

200

300

400

500

600

Total BB Movements