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    Complete 8 Week Program

    Uploaded by

    Diogo Lima Barreto
    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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    Complete 8 Week Program

    Uploaded by

    Diogo Lima Barreto
    466 views9 pages
    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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    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    466 views9 pages

    Complete 8 Week Program

    Uploaded by

    Diogo Lima Barreto
    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.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 9
    At a glance
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    The program outlines a 4 day per week strength program with competition lifts and variations at varying intensities and tempos.

    The main lifts include back squats, bench press, deadlifts, and overhead press performed for sets of 3-6 reps. Auxiliary lifts like rows, presses and abs rounds out each session.

    Tempo variations include 1.0.1, 1.1.1, 1.2.1, 1.3.1 to emphasize different phases of the lifts. Pausing is also incorporated on some sets.

    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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