Main Exercise Schedule
Week 1
ME Lower:
Stiff Leg Deadlifts – work up to a top set of 5
ME Upper:
Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep
Modified ME Lower:
Box Squats – work up to top set double around 90%
DE Upper:
Speed Bench vs – 10 x 3 @60%
Week 2
ME Lower:
Deadlifts – work up to a triple around 85-90%
ME Upper:
Volume Bench Press – 75-80% 5 x 5, pause last rep only
Modified ME Lower:
Box Squats – work up to a beltless double
DE Upper:
Speed Bench – 10 x 3 @65%
Week 3
ME Lower:
Deficit Deadlift – work up to a top set of 5 reps around 80-85%
ME Upper:
Close Grip Bench Press – 5 x 5 @ 80% all reps paused
Modified ME Lower:
Beltless Pause Squat – work up to a single around 90-95%.
DE Upper:
Speed Bench – 8 x 3 @70%
Week 4
ME Lower:
Mat Deadlifts – work up to a top set of 3 reps
ME Upper:
Close Grip Bench – work up to a top set double around 90%, paused reps
Modified ME Lower:
Front Squat – work up to a top set of 3 reps
DE Upper:
Speed Bench – 12 x 3 @60%
Week 5
ME Lower:
Competition Squats – work up to a top set single paused
ME Upper:
Close Grip Bench– work up to 85% 6 x 3
DE Lower:
Box Squat– 65% 10 x 2
DE Upper:
Volume Bench – 6 x 5 reps @75% touch and go
Week 6
ME Lower:
Stiff Leg Deadlifts – work up to a top set of 5
ME Upper:
Competition Paused Bench – work up to a max effort single
DE Lower:
Box Squat – 75% 6 x 2
DE Upper:
Speed Bench vs – 60% 10 x 3
Week 7
ME Lower:
2” Mat Deadlifts – work up to a max effort single
ME Upper:
Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep
Modified ME Lower:
Front Squats – work up to top set double around 90%
DE Upper:
Speed Bench – 10 x 3 @65%
Week 8
ME Lower:
Deadlifts – work up to a triple
ME Upper:
Volume Bench Press – 75-80% 5 x 5, pause last rep only
Modified ME Lower:
Box Squats – work up to a top set single
DE Upper:
Speed Bench – 12 x 3 @60%
Week 9
ME Lower:
Deficit Deadlifts – work up to a top set of 3 reps
ME Upper:
Competition Bench Press – work up to a top set of 3 reps
DE Lower:
Box Squats – 10 x 2 @ 75%
DE Upper:
Speed Bench vs minibands – 10 x 3 @ 50% + minibands
Week 10
ME Lower:
Speed Deadlifts – work up to 75% + minibands 6 x 1
ME Upper:
Bench Press – work up to a top set double, paused.
DE Lower:
Box Squats – 10 x 2 @ 80%
DE Upper:
Speed Bench vs minibands – 8 x 3 @55% + minibands
Week 11
ME Lower:
Pause Squats – work up to a to a max single
ME Upper:
Bench Press vs minibands – work up to a top set single, paused
DE Lower:
Box Squats – 10 x 2 @ 80%
DE Upper:
Speed Bench vs minibands – 10 x 3 @55% + minibands
Week 12
ME Lower:
Competition Deadlift – work up to a top set single, should be a PR
ME Upper:
Competition Bench – work up to a top set of 3 reps, all reps paused
DE Lower:
Box Squats – 70% bar weight 12 x 3
DE Upper:
Speed Bench vs minibands – 10 x 3 @60% + minibands
Week 13
ME Lower:
Stiff Leg Deadlifts – work up to a top set of 5
ME Upper:
Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep
Modified ME Lower:
Box Squats – work up to top set double around 90%
DE Upper:
Speed Bench vs – 10 x 3 @60%
Week 14
ME Lower:
Deadlifts – work up to a triple around 85-90%
ME Upper:
Volume Bench Press – 75-80% 5 x 5, pause last rep only
Modified ME Lower:
Box Squats – work up to a beltless double
DE Upper:
Speed Bench – 10 x 3 @65%
Week 15
ME Lower:
Deficit Deadlift – work up to a top set of 5 reps around 80-85%
ME Upper:
Close Grip Bench Press – 5 x 5 @ 80% all reps paused
Modified ME Lower:
Beltless Pause Squat – work up to a single around 90-95%.
DE Upper:
Speed Bench – 8 x 3 @70%
Week 16
ME Lower:
2” Mat Deadlifts – work up to a max effort single
ME Upper:
Close Grip Bench Press – work up to 2 x 5 at 80-85%, pause each rep
Modified ME Lower:
Front Squats – work up to top set double around 90%
DE Upper:
Speed Bench – 10 x 3 @65%
