What date do you want to start the program?

Date ### W1 e1RM W2 e1RM W3 e1RM

S
Do you want to track weights in kg or lbs? B
Enter 2.5 for kg and 5 for lbs 2.5 D

What are your 1RM's for following lifts?

Squat 150 kg
Bench 102.5 kg
Deadlift 160 kg

Target Weight: 107.5

Weight Reps
20kg 8
32.5 5
60 3
75 2
97.5 1
W4 e1RM DL e1RM W5 e1RM W6 e1RM W7 e1RM W8 e1RM
 Monday, January 22, 2024 WEEK 1 - DELOAD

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION PAUSED SQUAT 1 3 110 6 107.5 115
COMPETITION PAUSED SQUAT 3 4 100 -
COMPETITION BENCH PRESS 1 3 82.5 6.5 82.5 87.5
COMPETITION BENCH PRESS 3 5 72.5 -
BULGARIAN SPLIT SQUATS 3 8-10 10 7-8
LEG EXTENSIONS 3 8-15 40 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 3 77.5 6 77.5 82.5
COMPETITION TEMPO BENCH PRESS 3 3 72.5 -
COMPETITION PAUSED DEADLIFT 1 3 117.5 6.5 115 122.5
COMPETITION PAUSED DEADLIFT 2 3 110 -
SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 3 75 7 75 80
DB SHOULDER PRESS 3 8-10 16 7-8
DB INCLINE PRESS 3 8-10 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
 ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SQUAT 1 3 120 6 117.5 125
COMPETITION SQUAT 2 3 112.5 -
COMPETITION BENCH PRESS 1 3 85 7 82.5 87.5
COMPETITION BENCH PRESS 2 4 77.5 -
COMPETITION DEADLIFT 1 3 130 6 125 132.5
COMPETITION DEADLIFT 3 3 122.5 -
PULL-UPS 1 6-15 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8

Monday, February 12, 2024 WEEK 4 - 2RM

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION PAUSED SQUAT 1 3 7 112.5 120
COMPETITION PAUSED SQUAT 3 4 0 -
COMPETITION BENCH PRESS 1 3 7 82.5 87.5
COMPETITION BENCH PRESS 3 5 0 -
BULGARIAN SPLIT SQUATS 3 6-15 7-8
LEG EXTENSIONS 3 8-15 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 2 7 82.5 87.5
COMPETITION TEMPO BENCH PRESS 3 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5
COMPETITION PAUSED DEADLIFT 2 2 0 -
 SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 10-12 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 2 7 80 85
DB SHOULDER PRESS 3 12-15 7-8
DB INCLINE PRESS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SQUAT 1 2 9 135 142.5
COMPETITION SQUAT 2 3 0 -
COMPETITION BENCH PRESS 1 2 9 92.5 97.5
COMPETITION BENCH PRESS 2 5 0 -
COMPETITION DEADLIFT 1 2 9 142.5 152.5
COMPETITION DEADLIFT 3 3 0 -
PULL-UPS 1 AMRAP 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8

Monday, March 4, 2024 WEEK 7

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

 COMPETITION PAUSED SQUAT 1 2 8 120 127.5
COMPETITION PAUSED SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 2 7 85 90
COMPETITION BENCH PRESS 3 4 0 -
BULGARIAN SPLIT SQUATS 3 6-15 7-8
LEG EXTENSIONS 3 8-15 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 2 7 82.5 87.5
COMPETITION TEMPO BENCH PRESS 2 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5
COMPETITION PAUSED DEADLIFT 2 3 0 -
SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 10-12 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 2 7 80 85
DB SHOULDER PRESS 3 12-15 7-8
DB INCLINE PRESS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

 COMPETITION SQUAT 1 1 7.5 132.5 140
COMPETITION SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 1 8 92.5 97.5
COMPETITION BENCH PRESS 2 3 0 -
COMPETITION DEADLIFT 1 1 7.5 140 150
COMPETITION DEADLIFT 3 3 0 -
PULL-UPS 1 AMRAP 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8
 Monday, January 29, 2024 WEEK 2

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION PAUSED SQUAT 1 3 6 107.5 115
COMPETITION PAUSED SQUAT 3 4 0 -
COMPETITION BENCH PRESS 1 3 6.5 82.5 87.5
COMPETITION BENCH PRESS 3 5 0 -
BULGARIAN SPLIT SQUATS 3 6-15 7-8
LEG EXTENSIONS 3 8-15 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 3 7.5 82.5 87.5
COMPETITION TEMPO BENCH PRESS 3 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5
COMPETITION PAUSED DEADLIFT 2 2 0 -
SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 10-12 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 3 7 75 80
DB SHOULDER PRESS 3 12-15 7-8
DB INCLINE PRESS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
 ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SQUAT 1 2 7 125 132.5
COMPETITION SQUAT 2 3 0 -
COMPETITION BENCH PRESS 1 2 7 85 90
COMPETITION BENCH PRESS 2 5 0 -
COMPETITION DEADLIFT 1 2 7 135 142.5
COMPETITION DEADLIFT 3 3 0 -
PULL-UPS 1 AMRAP 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8

Monday, February 19, 2024 WEEK 5 - DELOAD

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION PAUSED SQUAT 1 2 5.5 110 117.5
COMPETITION PAUSED SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 2 5.5 82.5 87.5
COMPETITION BENCH PRESS 3 4 0 -
BULGARIAN SPLIT SQUATS 3 6-15 7-8
LEG EXTENSIONS 3 8-15 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 2 5.5 80 85
COMPETITION TEMPO BENCH PRESS 3 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 5.5 115 122.5
COMPETITION PAUSED DEADLIFT 2 3 0 -
 SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 10-12 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 2 5.5 75 80
DB SHOULDER PRESS 3 12-15 7-8
DB INCLINE PRESS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SQUAT 1 2 5.5 120 127.5
COMPETITION SQUAT 2 3 0 -
COMPETITION BENCH PRESS 1 2 5.5 82.5 87.5
COMPETITION BENCH PRESS 2 5 0 -
COMPETITION DEADLIFT 1 2 5.5 127.5 135
COMPETITION DEADLIFT 3 3 0 -
PULL-UPS 1 AMRAP 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8

Monday, March 11, 2024 WEEK 8

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

 COMPETITION PAUSED SQUAT 1 2 7 115 122.5
COMPETITION PAUSED SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 2 7 85 90
COMPETITION BENCH PRESS 3 4 6 77.5 82.5
BULGARIAN SPLIT SQUATS 3 6-15 7-8
LEG EXTENSIONS 3 8-15 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 2 7.5 85 90
COMPETITION TEMPO BENCH PRESS 2 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5
COMPETITION PAUSED DEADLIFT 2 3 6 112.5 120
SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 10-12 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 2 7 80 85
DB SHOULDER PRESS 3 12-15 7-8
DB INCLINE PRESS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

 COMPETITION SQUAT 1 1 8.5 137.5 145
COMPETITION SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 1 9 95 100
COMPETITION BENCH PRESS 2 3 0 -
COMPETITION DEADLIFT 1 1 8.5 145 155
COMPETITION DEADLIFT 3 3 0 -
PULL-UPS 1 AMRAP 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8
 Monday, February 5, 2024 WEEK 3

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION PAUSED SQUAT 1 3 6 107.5 115
COMPETITION PAUSED SQUAT 3 4 0 -
COMPETITION BENCH PRESS 1 3 6.5 82.5 87.5
COMPETITION BENCH PRESS 3 5 0 -
BULGARIAN SPLIT SQUATS 3 6-15 7-8
LEG EXTENSIONS 3 8-15 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 3 7.5 82.5 87.5
COMPETITION TEMPO BENCH PRESS 3 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 7 120 127.5
COMPETITION PAUSED DEADLIFT 2 2 0 -
SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 10-12 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 3 7 75 80
DB SHOULDER PRESS 3 12-15 7-8
DB INCLINE PRESS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
 ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SQUAT 1 2 8 130 137.5
COMPETITION SQUAT 2 3 0 -
COMPETITION BENCH PRESS 1 2 8 87.5 95
COMPETITION BENCH PRESS 2 5 0 -
COMPETITION DEADLIFT 1 2 8 137.5 147.5
COMPETITION DEADLIFT 3 3 0 -
PULL-UPS 1 AMRAP 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8

Monday, February 26, 2024 WEEK 6

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION PAUSED SQUAT 1 2 8 120 127.5
COMPETITION PAUSED SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 2 7 85 90
COMPETITION BENCH PRESS 3 4 0 -
BULGARIAN SPLIT SQUATS 3 6-15 7-8
LEG EXTENSIONS 3 8-15 7-8
ADDUCTOR PLANKS 3 20s -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 2 8 85 92.5
COMPETITION TEMPO BENCH PRESS 3 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 8 125 132.5
COMPETITION PAUSED DEADLIFT 2 3 0 -
 SINGLE ARM CB ROW 3 8-12 7-8
SINGLE ARM LAT PULLDOWNS 3 8-12 7-8
MC HAMSTRING CURLS 3 10-12 7-8
DB LATERAL RAISES 3 8-15 7-8
DB HAMMER CURLS 3 8-12 7-8

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 2 7 80 85
DB SHOULDER PRESS 3 12-15 7-8
DB INCLINE PRESS 3 12-15 7-8
DB LATERAL RAISES 3 8-15 7-8
CB TRICEP PUSHDOWNS 3 12-15 7-8
CB TRICEP OVERHEAD EXTENSIONS 3 12-15 7-8
ADDUCTOR PLANKS 3 20s 7-8

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SQUAT 1 1 6 125 132.5
COMPETITION SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 1 6 85 90
COMPETITION BENCH PRESS 3 3 0 -
COMPETITION DEADLIFT 1 1 6 135 142.5
COMPETITION DEADLIFT 3 3 0 -
PULL-UPS 1 AMRAP 7-8
SHOULDER Ys Ts Ws 2 12-20 7-8

Monday, March 18, 2024 WEEK 9 - 1RM

DAY 1 SETS REPS WEIGHT RPE BE RANGE TE RANGE

 COMPETITION PAUSED SQUAT 1 1 5 112.5 120
COMPETITION PAUSED SQUAT 2 3 0 -
COMPETITION BENCH PRESS 1 3 5 77.5 82.5
COMPETITION BENCH PRESS 2 3 0 -

DAY 2 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION TEMPO BENCH PRESS 1 2 5 77.5 82.5
COMPETITION TEMPO BENCH PRESS 2 3 0 -
COMPETITION PAUSED DEADLIFT 1 2 5 112.5 120
COMPETITION PAUSED DEADLIFT 2 2 0 -

DAY 3 SETS REPS WEIGHT RPE BE RANGE TE RANGE

COMPETITION SPOTO PRESS 1 2 5 75 80
DB LATERAL RAISES 3 6-12 5

DAY 4 SETS REPS WEIGHT RPE BE RANGE TE RANGE

 COMPETITION SQUAT 1 1 9.5 155 165
COMPETITION SQUAT 3 3 0 -
COMPETITION BENCH PRESS 1 1 9.5 110 115
COMPETITION BENCH PRESS 2 3 0 -
COMPETITION DEADLIFT 1 1 9.5 165 175
COMPETITION DEADLIFT 3 3 0 -