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Complete 8 Week Program

This document outlines a 4-week training program with workouts focused on squats, benches, deadlifts, presses, and rows. Each week increases the weight and decreases reps over 4 sessions. Workouts include competition lifts and variations at specific intensities and tempos with rest periods between sets.

Uploaded by

Diogo Lima Barreto
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2K views

Complete 8 Week Program

This document outlines a 4-week training program with workouts focused on squats, benches, deadlifts, presses, and rows. Each week increases the weight and decreases reps over 4 sessions. Workouts include competition lifts and variations at specific intensities and tempos with rest periods between sets.

Uploaded by

Diogo Lima Barreto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Lift Max (lbs)

Squat 140
Bench 100
Deadlift 170
WEEK 1
Exercise Sets Reps Intensity Load Tempo
Competition Squat 3 3 80% 110 1.0.1
Competition Squat 2 5 68% 95 1.0.1
Competition Pause Bench 4 3 80% 80 1.1.1
Competition Pause Bench 2 5 68% 70 1.1.1
SLDL 4 9 8RPE 1.0.1
Side Planks (seconds per side) 3 x 30s x

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo
Competition Deadlift 3 3 80% 135 1.0.1
Competition Deadlift 2 5 68% 115 1.0.1
2ct Pause Bench 3 4 8RPE 1.3.1
Competition Squat 2 5 65% 90 1.0.1
Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo
2ct Pause Squat 4 4 8RPE 1.1.1
Competition Pause Bench 6 5 70% 70 1.1.1
Feet Up Bench 4 5 8RPE 1.0.1
Competition Deadlift 2 5 65% 110 1.0.1
Vertical Pull of choice 4 10 1.0.1

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1
Touch and Go Bench 3 6 9RPE 1.0.1
Close Grip Incline Press 4 8 1.0.1
1-Arm DB Rows 6 10 1.0.1
WEEK 2 Week 3 Wee
Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
180 4 3 82% 115 1.0.1 180 5 2 86% 120 1.0.1 180 4 3
180 2 5 70% 100 1.0.1 180 2 4 72% 100 1.0.1 180 3 4
180 5 3 82% 80 1.1.1 180 5 2 86% 85 1.1.1 180 5 3
180 3 5 70% 70 1.1.1 180 2 4 72% 70 1.1.1 180 3 4
90 4 8 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 7
60 4 x 30s x 60 4 x 45s x 60 4 x

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
180 4 3 82% 140 1.0.1 180 5 2 86% 145 1.0.1 180 4 3
180 2 5 70% 120 1.0.1 180 2 4 72% 120 1.0.1 180 3 4
180 4 3 8RPE 1.3.1 180 3 3 8RPE 1.3.1 180 4 4
180 3 5 68% 95 1.0.1 180 2 5 71% 100 1.0.1 180 2 4
60 4 10 1.0.1 60 4 8 1.0.1 60 4 8

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
180 5 3 8RPE 1.1.1 180 4 5 9RPE 1.1.1 180 4 2
180 6 4 73% 75 1.1.1 180 6 3 75% 75 1.1.1 180 6 5
180 3 4 8RPE 1.0.1 120 4 3 8RPE 1.0.1 120 4 4
180 3 5 68% 115 1.0.1 180 2 5 71% 120 1.0.1 180 2 4
90 4 10 1.0.1 90 4 8 1.0.1 90 4 8

Rest Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
180 5 3 8RPE 1.0.1 180 4 5 8RPE 1.0.1 180 4 2
180 3 12 10RPE 1.0.1 180 4 7 8RPE 1.0.1 180 4 5
120 4 7 1.0.1 120 5 6 1.0.1 120 4 10
60 6 10 1.0.1 60 6 8 1.0.1 60 6 8
Week 4
Intensity Load Tempo Rest
85% 120 1.0.1 180
75% 105 1.0.1 180
85% 85 1.1.1 180
75% 75 1.1.1 180
8RPE 1.0.1 90
45s x 60

Intensity Load Tempo Rest


85% 145 1.0.1 180
75% 130 1.0.1 180
8RPE 1.3.1 180
74% 105 1.0.1 180
1.0.1 60

Intensity Load Tempo Rest


9RPE 1.1.1 180
68% 70 1.1.1 180
8RPE 1.0.1 120
74% 125 1.0.1 180
1.0.1 90

Intensity Load Tempo Rest


9RPE 1.0.1 180
8RPE 1.0.1 180
1.0.1 120
1.0.1 60
WEEK 1
Exercise Sets Reps Load Tempo
Competition Squat 1 3 8RPE 1.0.1
Competition Squat (% of E1RM) 6 5 65% 1.0.1
Competition Pause Bench 1 3 8RPE 1.1.1
Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1
Overhead Press 1+2F 6 9RPE 1.0.1

WEEK 1, Day 2
Exercise Sets Reps Load Tempo
Competition Deadlift 1 3 8RPE 1.0.1
Competition Deadlift (% of E1RM) 6 5 65% 1.0.1
2ct Pause Bench 1+2F 4 9RPE 1.2.1
High Bar Squat 1+2R 4 8RPE 1.0.1

WEEK 1, Day 3
Exercise Sets Reps Load Tempo
Pin Squat 1 3 8RPE 1.2.1
Pin Squat 1+1F 4 9RPE 1.2.1
Close Grip Bench 1+2F 3 9RPE 1.0.1
Feet Up Bench 1+1F 5 9RPE 1.0.1

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

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

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

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

Load Tempo Rest


8RPE 1.0.1 180
76% 1.0.1 180
8RPE 1.2.1 180
8RPE 1.0.1 180

Load Tempo Rest


8RPE 1.2.1 180
8RPE 1.2.1 180
9RPE 1.0.1 180
9RPE 1.0.1 180

Load Tempo Rest


8RPE x 180
9RPE x 180
9RPE 1.0.1 180
5 Days from Competition
Exercise Sets Reps Load Tempo
Competition Squat 1 1 Opener 1.0.1
Competition Squat 3 2 82% 115 1.0.1
Competition Pause Bench 1 1 Opener 1.1.1
Competition Pause Bench 3 2 84% 85 1.1.1

4 Days from Competition


Exercise Sets Reps Load Tempo
Competition Deadlift 1 1 Opener 1.0.1
Competition Deadlift 2 2 82% 140 1.0.1
Competition Pause Bench 4 1 85% 85 1.1.1

3 Days From Competition


Exercise Sets Reps Load Tempo
Competition Squat 1 1 85% 120 1.0.1
2 2 78% 110 1.0.1
Competition Pause Bench 1 1 85% 85 1.1.1
3 2 78% 80 1.1.1
Competition Deadlift 1 1 82% 140 1.0.1
2 2 75% 130 1.0.1

2 Days From Competition


Exercise Sets Reps Load Tempo
Competition Squat 2 3 75% 105 1.0.1
Competition Pause Bench 3 3 78% 80 1.1.1
Competition Deadlift 1 3 75% 130 1.0.1
Rest
180
180
180
180

Rest
180
180
180

Rest
180
180
180
180
180
180

Rest
180
180
180

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