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Complete 8 Week Program

This document outlines a 4-week training program with details on exercises, sets, reps, intensities, loads and rest periods for each workout. The program focuses on competition lifts like squat, bench press and deadlift, along with variations and accessory exercises. Workouts are structured with main lifts followed by supplemental and accessory exercises. Intensities progress over the 4 weeks through increases in weight and reductions in rest and reps.

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Diogo Lima Barreto
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© © All Rights Reserved
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Download as XLSX, PDF, TXT or read online on Scribd
963 views

Complete 8 Week Program

This document outlines a 4-week training program with details on exercises, sets, reps, intensities, loads and rest periods for each workout. The program focuses on competition lifts like squat, bench press and deadlift, along with variations and accessory exercises. Workouts are structured with main lifts followed by supplemental and accessory exercises. Intensities progress over the 4 weeks through increases in weight and reductions in rest and reps.

Uploaded by

Diogo Lima Barreto
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Lift Max (lbs)

Squat 290
Bench 175
Deadlift 375
WEEK 1
Exercise Sets Reps Intensity Load
Competition Squat 3 3 80% 230
Competition Squat 2 5 68% 195
Competition Pause Bench 4 3 80% 140
Competition Pause Bench 2 5 68% 120
SLDL 4 9 8RPE
Side Planks (seconds per side) 3 x 30s

WEEK 1, Day 2
Exercise Sets Reps Intensity Load
Competition Deadlift 3 3 80% 300
Competition Deadlift 2 5 68% 255
2ct Pause Bench 3 4 8RPE
Competition Squat 2 5 65% 190
Wide Grip Seated Row (mimic bench movement) 4 10

WEEK 1, Day 3
Exercise Sets Reps Intensity Load
2ct Pause Squat 4 4 8RPE
Competition Pause Bench 6 5 70% 125
Feet Up Bench 4 5 8RPE
Competition Deadlift 2 5 65% 245
Vertical Pull of choice 4 10

WEEK 1, Day 4
Exercise Sets Reps Intensity Load
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE
Touch and Go Bench 3 6 9RPE
Close Grip Incline Press 4 8
1-Arm DB Rows 6 10
WEEK 2 Week 3
Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 3 82% 240 1.0.1 180 5 2 86% 250 1.0.1 180
1.0.1 180 2 5 70% 205 1.0.1 180 2 4 72% 210 1.0.1 180
1.1.1 180 5 3 82% 145 1.1.1 180 5 2 86% 150 1.1.1 180
1.1.1 180 3 5 70% 125 1.1.1 180 2 4 72% 125 1.1.1 180
1.0.1 90 4 8 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90
x 60 4 x 30s x 60 4 x 45s x 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 4 3 82% 310 1.0.1 180 5 2 86% 325 1.0.1 180
1.0.1 180 2 5 70% 265 1.0.1 180 2 4 72% 270 1.0.1 180
1.3.1 180 4 3 8RPE 1.3.1 180 3 3 8RPE 1.3.1 180
1.0.1 180 3 5 68% 195 1.0.1 180 2 5 71% 205 1.0.1 180
1.0.1 60 4 10 1.0.1 60 4 8 1.0.1 60

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.1.1 180 5 3 8RPE 1.1.1 180 4 5 9RPE 1.1.1 180
1.1.1 180 6 4 73% 130 1.1.1 180 6 3 75% 130 1.1.1 180
1.0.1 180 3 4 8RPE 1.0.1 120 4 3 8RPE 1.0.1 120
1.0.1 180 3 5 68% 255 1.0.1 180 2 5 71% 265 1.0.1 180
1.0.1 90 4 10 1.0.1 90 4 8 1.0.1 90

Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
1.0.1 180 5 3 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
1.0.1 180 3 12 10RPE 1.0.1 180 4 7 8RPE 1.0.1 180
1.0.1 120 4 7 1.0.1 120 5 6 1.0.1 120
1.0.1 60 6 10 1.0.1 60 6 8 1.0.1 60
Week 4
Sets Reps Intensity Load Tempo Rest
4 3 85% 245 1.0.1 180
3 4 75% 220 1.0.1 180
5 3 85% 150 1.1.1 180
3 4 75% 130 1.1.1 180
4 7 8RPE 1.0.1 90
4 x 45s x 60

Sets Reps Intensity Load Tempo Rest


4 3 85% 320 1.0.1 180
3 4 75% 280 1.0.1 180
4 4 8RPE 1.3.1 180
2 4 74% 215 1.0.1 180
4 8 1.0.1 60

Sets Reps Intensity Load Tempo Rest


4 2 9RPE 1.1.1 180
6 5 68% 120 1.1.1 180
4 4 8RPE 1.0.1 120
2 4 74% 280 1.0.1 180
4 8 1.0.1 90

Sets Reps Intensity Load Tempo Rest


4 2 9RPE 1.0.1 180
4 5 8RPE 1.0.1 180
4 10 1.0.1 120
6 8 1.0.1 60
WEEK 1
Exercise Sets Reps Load
Competition Squat 1 3 8RPE
Competition Squat (% of E1RM) 6 5 65%
Competition Pause Bench 1 3 8RPE
Competition Pause Bench (% of E1RM) 7 5 65%
Overhead Press 1+2F 6 9RPE

WEEK 1, Day 2
Exercise Sets Reps Load
Competition Deadlift 1 3 8RPE
Competition Deadlift (% of E1RM) 6 5 65%
2ct Pause Bench 1+2F 4 9RPE
High Bar Squat 1+2R 4 8RPE

WEEK 1, Day 3
Exercise Sets Reps Load
Pin Squat 1 3 8RPE
Pin Squat 1+1F 4 9RPE
Close Grip Bench 1+2F 3 9RPE
Feet Up Bench 1+1F 5 9RPE

WEEK 1, Day 4
Exercise Sets Reps Load
2ct Pause Deadlifts 1 3 8RPE
2ct Pause Deadlifts 1+2F 5 9RPE
Touch and Go Bench 1+3R 5 8RPE
WEEK 2 Week 3
Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180
1.1.1 180 1 2 8RPE 1.1.1 180 1 1 9RPE 1.1.1 180
1.1.1 180 7 5 68% 1.1.1 180 5 4 72% 1.1.1 180
1.0.1 120 1+1F 7 9RPE 1.0.1 90 1+2R 6 8RPE 1.0.1 120

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
1.0.1 180 1 2 8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
1.0.1 180 6 5 68% 1.0.1 180 4 4 72% 1.0.1 180
1.2.1 180 1+2R 5 8RPE 1.2.1 180 1+2F 2 9RPE 1.2.1 180
1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 4 9RPE 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
1.2.1 180 1 2 8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
1.2.1 180 1+1F 5 9RPE 1.2.1 180 1+1F 2 9RPE 1.2.1 180
1.0.1 180 1+1F 2 9RPE 1.0.1 180 1+2R 3 8RPE 1.0.1 180
1.0.1 180 1+1F 6 9RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180

Tempo Rest Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest
x 180 1 2 8RPE x 180 1 1 8RPE x 180
x 180 1+2R 4 8RPE x 180 1+2F 2 9RPE x 180
1.0.1 180 1+3R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180
Week 4
Sets Reps Load Tempo Rest
1 1 8RPE 1.0.1 180
3 3 76% 1.0.1 180
1 1 9RPE 1.1.1 180
4 3 76% 1.1.1 180
1+1F 5 9RPE 1.0.1 90

Sets Reps Load Tempo Rest


1 1 8RPE 1.0.1 180
3 3 76% 1.0.1 180
1+2R 4 8RPE 1.2.1 180
1+1R 2 8RPE 1.0.1 180

Sets Reps Load Tempo Rest


1 1 8RPE 1.2.1 180
1+2F 4 8RPE 1.2.1 180
1+1F 4 9RPE 1.0.1 180
1+1F 4 9RPE 1.0.1 180

Sets Reps Load Tempo Rest


1 1 8RPE x 180
1+2F 4 9RPE x 180
1+2F 3 9RPE 1.0.1 180
5 Days from Competition
Exercise Sets Reps Load
Competition Squat 1 1 Opener
Competition Squat 3 2 82% 240
Competition Pause Bench 1 1 Opener
Competition Pause Bench 3 2 84% 145

4 Days from Competition


Exercise Sets Reps Load
Competition Deadlift 1 1 Opener
Competition Deadlift 2 2 82% 310
Competition Pause Bench 4 1 85% 150

3 Days From Competition


Exercise Sets Reps Load
Competition Squat 1 1 85% 245
2 2 78% 225
Competition Pause Bench 1 1 85% 150
3 2 78% 135
Competition Deadlift 1 1 82% 310
2 2 75% 280

2 Days From Competition


Exercise Sets Reps Load
Competition Squat 2 3 75% 220
Competition Pause Bench 3 3 78% 135
Competition Deadlift 1 3 75% 280
Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180
1.1.1 180

Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180

Tempo Rest
1.0.1 180
1.0.1 180
1.1.1 180
1.1.1 180
1.0.1 180
1.0.1 180

Tempo Rest
1.0.1 180
1.1.1 180
1.0.1 180

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