New Training Program

As promised, here's my 8 week pre-contest training program.



PHASE I: High Volume Phase (First 4 Weeks)

Day 1 Deadlift Support Work
Squats - 6 sets, 5 reps, 58% 1RM (+2% each week)
Bench Press - 8 sets, 3 reps, 58% 1RM (+2% each week)
*super sets 3 times*

• Deadlifts - 4 sets, 1 rep, 60% 1RM (+5% each week)
• Pull Ups - 1 set, 6 reps, increase resistance each week.
• Barbell Shrugs - 1 set, 6 reps, increase resistance each week.

Day 2 Bench Press Support Work
Squats - 6 sets, 5 reps, 58% 1RM (+2% each week)
*super sets 4 times*

• Bench Press - 2 sets, 8/7/6/5/4/3/2/1 reps, 58% 1RM (+10lbs every set)
• Supported Rows - 1 set, 6 reps, increase resistance each week.
• Machine Biceps Curls - 1 set, 12 reps, increase resistance each week.
• Machine Triceps Curls - 1 set, 12 reps, increase resistance each week.

Deadlifts - 12 sets, 1 rep, 58% 1RM (+2% each week)

Day 3 Squat Support Work
*super sets 3 times*

• Squats - 2 sets, 2 reps, 65% 1RM (+5% each week)
• Lying Leg Curls - 1 set, 12 reps, increase resistance each week.
• Abductor Machine - 1 set, 12 reps, increase resistance each week.
• Adductor Machine - 1 set, 12 reps, increase resistance each week.
• Sit Ups - 1 set, 20 reps.

Bench Press - 8 sets, 3 reps, 58% 1RM (+2% each week)
Deadlifts - 12 reps, 1 rep, 58% 1RM (+2% each week)

PHASE II: Competition Phase (next 4 weeks)

Day 1 Deadlift Max Effort
Squats - 3 sets, 3 reps, 60% 1RM (+2% each week)
Bench Press - 4 sets, 3 reps, 60% 1RM (+2% each week)
Deadlifts - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)

Day 2 Bench Press Max Effort
Squats - 3 sets, 3 reps, 60% 1RM (+2% each week)
Bench Press - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)
Deadlifts - 6 reps, 1 rep, 60% 1RM (+2% each week)

Day 3 Squat Max Effort
Squats - 5 sets (-1 set each week), 1 rep, 80% 1RM (+5% each week)
Bench Press - 4 sets, 3 reps, 60% 1RM (+2% each week)
Deadlifts - 6 sets, 1 rep, 60% 1RM (+2% each week)

Last week off to rest

It may seem rather confusing but I have it made into a spread sheet which makes it quite simple. This program has taken me some time to make up and is about as tailor made for me as it gets. Tomorrow is day 2 of volume phase or day2 of 24.

Snowdaddy