#thesmithmethod

The Smith Method

General Notes

This is a completely free programme aimed at novice to intermediate powerlifters or novice to intermediate gym users with less than 3 years of lifting/competing under their belts. Understand that the programming is a generic template, for personalised programmes/dietary advice contact me directly via:

as3pt@outlook.com

The aim of this training is to improve body composition and strength whilst remaining in the same weight category as you currently are. The training assumes you are competing in 3 or less meets per year and will run in 4 cycles to reflect this.

Phase 1 – Hypertrophy/Strength

Phase 2 – Strength

Phase 3 – Strength

Phase 4 – Strength + Taper to the Meet

%1RM are based off the Low Bar Back Squat, Paused Bench Press and Deadlift (Sumo or conventional, your preference). If “RM” is stated simply use the maximum weight you can for the sets and reps whilst maintaining correct form. Always control the lowering of the weight and lift explosively.

Rest periods are just a guideline, rest as long as you need but as little as possible. Unless specified pauses are 2 seconds long. Ideally you would train on Monday, Wednesday, Friday and Saturday.

Dbell = Dumbell

Bbell = Barbell

Bracketed letters correspond to supersets.

On your RM accessory work aim to achieve all sets and reps at the same weight, once achieved increase by the smallest possible increment the next time you perform that exercise until you again achieve all sets and reps at that weight.

Most importantly train hard, sleep well, eat right and use these hashtags all of the time!

#teamprettypowerlifter #thesmithmethod #3ptrainingltd #3ptstudio

 

Phase: Strength/Hypertrophy – Week 1 

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 6 75% 3-5 Mins
Low Bar Pause Squat 4 6 65% 2-4 Mins
Leg Press 4 12 RM 1-3 Mins
Bench Press 4 6 75% 3-5 Mins
Shoulder Width Bench Press 4 8 60% 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 4 6 75% 3-5 Mins
Deficit Comp Dead 4 6 65% 2-4 Mins
Romanian Dead 3 12 RM 1-3 Mins
Bbell Row 4 10 RM 1-3 Mins
Chin Ups 3 10 RM 1-3 Mins
1 Arm Dbell Row 3 12 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 4 6 75% 3-5 Mins
Incline Bench 4 6 65% 2-4 Mins
Bbell Military Press (standing) 4 12 RM 1-3 Mins
Dbell Military Press (seated) 4 6 75% 3-5 Mins
(A) Dbell Frontal Raise 4 8 60% 2-4 Mins
(A) Rope Pressdown 4 12 RM 1-3 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 6 75% 3-5 Mins
High Bar Pause Squat 4 6 65% 2-4 Mins
Front Squat 3 8 60% 2-4 Mins
Romanian Deadlift 3 12 RM 2-4 Mins
Leg Press 3 20 RM 1-3 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength/Hypertrophy – Week 2 

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 6 77% 3-5 Mins
Low Bar Pause Squat 4 6 67% 2-4 Mins
Leg Press 4 12 RM 1-3 Mins
Bench Press 4 6 77% 3-5 Mins
Shoulder Width Bench Press 4 8 62% 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 4 6 77% 3-5 Mins
Deficit Comp Dead 4 6 67% 2-4 Mins
Romanian Dead 3 12 RM 1-3 Mins
Bbell Row 4 10 RM 1-3 Mins
Chin Ups 3 10 RM 1-3 Mins
1 Arm Dbell Row 3 12 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 4 6 77% 3-5 Mins
Incline Bench 4 6 67% 2-4 Mins
Bbell Military Press (standing) 4 12 RM 1-3 Mins
Dbell Military Press (seated) 4 6 77% 3-5 Mins
(A) Dbell Frontal Raise 4 8 62% 2-4 Mins
(A) Rope Pressdown 4 12 RM 1-3 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 6 77% 3-5 Mins
High Bar Pause Squat 4 6 67% 2-4 Mins
Front Squat 3 8 62% 2-4 Mins
Romanian Deadlift 3 12 RM 2-4 Mins
Leg Press 3 20 RM 1-3 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength/Hypertrophy – Week 3 

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 6 80% 3-5 Mins
Low Bar Pause Squat 4 6 70% 2-4 Mins
Leg Press 4 12 RM 1-3 Mins
Bench Press 4 6 80% 3-5 Mins
Shoulder Width Bench Press 4 8 64% 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 4 6 80% 3-5 Mins
Deficit Comp Dead 4 6 70% 2-4 Mins
Romanian Dead 3 12 RM 1-3 Mins
Bbell Row 4 10 RM 1-3 Mins
Chin Ups 3 10 RM 1-3 Mins
1 Arm Dbell Row 3 12 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 4 6 80% 3-5 Mins
Incline Bench 4 6 70% 2-4 Mins
Bbell Military Press (standing) 4 12 RM 1-3 Mins
Dbell Military Press (seated) 4 6 RM% 3-5 Mins
(A) Dbell Frontal Raise 4 8 RM% 2-4 Mins
(A) Rope Pressdown 4 12 RM 1-3 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 6 80% 3-5 Mins
High Bar Pause Squat 4 6 70% 2-4 Mins
Front Squat 3 8 67% 2-4 Mins
Romanian Deadlift 3 12 RM 2-4 Mins
Leg Press 3 20 RM 1-3 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength/Hypertrophy – Week 4 

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 7 80% 3-5 Mins
Low Bar Pause Squat 4 7 70% 2-4 Mins
Leg Press 4 12 RM 1-3 Mins
Bench Press 4 7 80% 3-5 Mins
Shoulder Width Bench Press 4 9 64% 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 4 7 80% 3-5 Mins
Deficit Comp Dead 4 7 70% 2-4 Mins
Romanian Dead 3 12 RM 1-3 Mins
Bbell Row 4 10 RM 1-3 Mins
Chin Ups 3 10 RM 1-3 Mins
1 Arm Dbell Row 3 12 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 4 7 80% 3-5 Mins
Incline Bench 4 7 70% 2-4 Mins
Bbell Military Press (standing) 4 12 RM 1-3 Mins
Dbell Military Press (seated) 4 8 RM% 3-5 Mins
(A) Dbell Frontal Raise 4 10 RM% 2-4 Mins
(A) Rope Pressdown 4 12 RM 1-3 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 7 80% 3-5 Mins
High Bar Pause Squat 4 7 70% 2-4 Mins
Front Squat 3 10 67% 2-4 Mins
Romanian Deadlift 3 12 RM 2-4 Mins
Leg Press 3 20 RM 1-3 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength/Hypertrophy – Week 5 DELOAD 

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 4 75% 3-5 Mins
Low Bar Pause Squat 4 6 60% 2-4 Mins
Leg Press 2 12 RM 1-3 Mins
Bench Press 4 4 60% 3-5 Mins
Shoulder Width Bench Press 2 6 60% 2-4 Mins
Arnold Press 2 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 4 4 75% 3-5 Mins
Deficit Comp Dead 4 6 50% 2-4 Mins
Romanian Dead 2 12 RM 1-3 Mins
Bbell Row 2 10 RM 1-3 Mins
Chin Ups 2 10 RM 1-3 Mins
1 Arm Dbell Row 2 12 RM 1-3 Mins
Face Pulls 1 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 4 4 75% 3-5 Mins
Incline Bench 4 6 50% 2-4 Mins
Bbell Military Press (standing) 4 12 RM 1-3 Mins
Dbell Military Press (seated) 4 8 RM 3-5 Mins
(A) Dbell Frontal Raise 4 10 RM 2-4 Mins
(A) Rope Pressdown 4 12 RM 1-3 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 4 75% 3-5 Mins
High Bar Pause Squat 4 6 50% 2-4 Mins
Front Squat 3 8 50% 2-4 Mins
Romanian Deadlift 3 12 RM 2-4 Mins
Leg Press 3 20 RM 1-3 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength – Week 1 

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 5 77% 3-5 Mins
Low Bar Pause Squat 4 6 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 4 5 77% 3-5 Mins
Shoulder Width Bench Press 3 6 RM 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 4 5 77% 3-5 Mins
Deficit Comp Dead 4 6 70% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 3 8 RM 1-3 Mins
Chin Ups 3 8 RM 1-3 Mins
Face Pulls 1 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 4 5 77% 3-5 Mins
Spoto Press 4 6 RM 2-4 Mins
Bbell Military Press (standing) 4 10 RM 1-3 Mins
Dbell Military Press (seated) 4 10 RM 3-5 Mins
(A) Dbell Frontal Raise 2 15 RM
(A) Rope Pressdown 2 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 5 77% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 3 8 65% 2-4 Mins
Romanian Deadlift 3 10 RM 1-2 Mins
Leg Press 3 20 RM 1-2 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength – Week 2

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 5 80% 3-5 Mins
Low Bar Pause Squat 4 6 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 4 5 80% 3-5 Mins
Shoulder Width Bench Press 3 6 RM 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 4 5 80% 3-5 Mins
Deficit Comp Dead 4 6 72% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 3 8 RM 1-3 Mins
Chin Ups 3 8 RM 1-3 Mins
Face Pulls 1 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 4 5 80% 3-5 Mins
Spoto Press 4 6 RM 2-4 Mins
Bbell Military Press (standing) 4 10 RM 1-3 Mins
Dbell Military Press (seated) 4 10 RM 3-5 Mins
(A) Dbell Frontal Raise 2 15 RM
(A) Rope Pressdown 2 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 4 5 80% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 3 8 67% 2-4 Mins
Romanian Deadlift 3 10 RM 1-2 Mins
Leg Press 3 20 RM 1-2 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength – Week 3

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 5 82.5% 3-5 Mins
Low Bar Pause Squat 4 6 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 5 82.5% 3-5 Mins
Shoulder Width Bench Press 3 6 RM 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 5 82.5% 3-5 Mins
Deficit Comp Dead 4 6 77.5% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 3 8 RM 1-3 Mins
Chin Ups 3 8 RM 1-3 Mins
Face Pulls 1 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 5 82.5% 3-5 Mins
Spoto Press 4 6 RM 2-4 Mins
Bbell Military Press (standing) 4 10 RM 1-3 Mins
Dbell Military Press (seated) 4 10 RM 3-5 Mins
(A) Dbell Frontal Raise 2 15 RM
(A) Rope Pressdown 2 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 5 82.5% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 3 8 70% 2-4 Mins
Romanian Deadlift 3 10 RM 1-2 Mins
Leg Press 3 20 RM 1-2 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength – Week 4

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 4 85% 3-5 Mins
Low Bar Pause Squat 4 6 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 4 85% 3-5 Mins
Shoulder Width Bench Press 3 6 RM 2-4 Mins
Arnold Press 4 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 4 85% 3-5 Mins
Deficit Comp Dead 4 5 80% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 3 8 RM 1-3 Mins
Chin Ups 3 8 RM 1-3 Mins
Face Pulls 1 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 4 85% 3-5 Mins
Spoto Press 4 6 RM 2-4 Mins
Bbell Military Press (standing) 4 10 RM 1-3 Mins
Dbell Military Press (seated) 4 10 RM 3-5 Mins
(A) Dbell Frontal Raise 2 15 RM
(A) Rope Pressdown 2 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 4 85% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 3 8 70% 2-4 Mins
Romanian Deadlift 3 10 RM 1-2 Mins
Leg Press 3 20 RM 1-2 Mins
Leg Curl 2 30 RM 1-2 Mins

Phase: Strength – Week 5

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 4 60% 3-5 Mins
Low Bar Pause Squat 4 6 RM 2-4 Mins
Leg Press 2 10 RM 1-3 Mins
Bench Press 3 4 60% 3-5 Mins
Shoulder Width Bench Press 2 6 RM 2-4 Mins
Arnold Press 2 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 4 60% 3-5 Mins
Deficit Comp Dead 4 5 60% 2-4 Mins
Romanian Dead 2 8 RM 1-3 Mins
Bbell Row 2 8 RM 1-3 Mins
Chin Ups 2 8 RM 1-3 Mins
Face Pulls 1 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 4 60% 3-5 Mins
Spoto Press 2 6 RM 2-4 Mins
Bbell Military Press (standing) 2 10 RM 1-3 Mins
Dbell Military Press (seated) 2 10 RM 3-5 Mins
(A) Dbell Frontal Raise 2 15 RM
(A) Rope Pressdown 2 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 4 60% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 2 8 50% 2-4 Mins
Romanian Deadlift 2 10 RM 1-2 Mins
Leg Press 2 20 RM 1-2 Mins
Leg Curl 1 30 RM 1-2 Mins

Phase: Strength – Week 6

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 3 80% 3-5 Mins
Low Bar Pause Squat 4 5 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 3 80% 3-5 Mins
Shoulder Width Bench Press 3 6 RM 2-4 Mins
Arnold Press 3 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 4 80% 3-5 Mins
Deficit Comp Dead 4 5 70% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 3 8 RM 1-3 Mins
Chin Ups 3 8 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 4 80% 3-5 Mins
Spoto Press 3 6 RM 2-4 Mins
Bbell Military Press (standing) 3 10 RM 1-3 Mins
Dbell Military Press (seated) 3 10 RM 3-5 Mins
(A) Dbell Frontal Raise 3 15 RM
(A) Rope Pressdown 3 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 4 80% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 3 8 65% 2-4 Mins
Romanian Deadlift 3 10 RM 1-2 Mins
Leg Press 3 20 RM 1-2 Mins
Leg Curl 2 50 RM 1-2 Mins

Phase: Strength – Week 7

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 3 82.5% 3-5 Mins
Low Bar Pause Squat 4 5 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 3 82.5% 3-5 Mins
Shoulder Width Bench Press 3 6 RM 2-4 Mins
Arnold Press 3 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 4 82.5% 3-5 Mins
Deficit Comp Dead 4 5 72.5% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 3 8 RM 1-3 Mins
Chin Ups 3 8 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 4 82.5% 3-5 Mins
Spoto Press 3 6 RM 2-4 Mins
Bbell Military Press (standing) 3 10 RM 1-3 Mins
Dbell Military Press (seated) 3 10 RM 3-5 Mins
(A) Dbell Frontal Raise 3 15 RM
(A) Rope Pressdown 3 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 4 82.5% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 3 8 70% 2-4 Mins
Romanian Deadlift 3 10 RM 1-2 Mins
Leg Press 3 20 RM 1-2 Mins
Leg Curl 2 50 RM 1-2 Mins

Phase: Strength – Week 7

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 3 85% 3-5 Mins
Low Bar Pause Squat 4 5 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 3 85% 3-5 Mins
Shoulder Width Bench Press 3 6 RM 2-4 Mins
Arnold Press 3 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 2 87.5% 3-5 Mins
Deficit Comp Dead 4 5 75% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 3 8 RM 1-3 Mins
Chin Ups 3 8 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 3 85% 3-5 Mins
Spoto Press 3 6 RM 2-4 Mins
Bbell Military Press (standing) 3 10 RM 1-3 Mins
Dbell Military Press (seated) 3 10 RM 3-5 Mins
(A) Dbell Frontal Raise 3 15 RM
(A) Rope Pressdown 3 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 5 80% 3-5 Mins
High Bar Pause Squat 4 6 RM 2-4 Mins
Front Squat 3 8 72.5% 2-4 Mins
Romanian Deadlift 3 10 RM 1-2 Mins
Leg Press 3 20 RM 1-2 Mins
Leg Curl 2 50 RM 1-2 Mins

Phase: Strength – Week 8 – Deload

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 3 70% 3-5 Mins
Low Bar Pause Squat 2 5 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 3 70% 3-5 Mins
Shoulder Width Bench Press 2 8 RM 2-4 Mins
Arnold Press 2 12 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 2 70% 3-5 Mins
Deficit Comp Dead 3 5 55% 2-4 Mins
Romanian Dead 2 8 RM 1-3 Mins
Bbell Row 1 8 RM 1-3 Mins
Chin Ups 1 8 RM 1-3 Mins
Face Pulls 1 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 3 70% 3-5 Mins
Spoto Press 2 6 RM 2-4 Mins
Bbell Military Press (standing) 1 10 RM 1-3 Mins
Dbell Shoulder Press (seated) 1 10 RM 3-5 Mins
(A) Dbell Frontal Raise 2 15 RM
(A) Rope Pressdown 2 15 RM 1-2 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 5 60% 3-5 Mins
High Bar Pause Squat 2 6 RM 2-4 Mins
Front Squat 2 8 50% 2-4 Mins
Romanian Deadlift 2 10 RM 1-2 Mins
Leg Press 2 20 RM 1-2 Mins
Leg Curl 1 50 RM 1-2 Mins

Phase: Strength + Taper – Week 1

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 2 95% 3-5 Mins
Low Bar Pause Squat 3 5 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 2 95% 3-5 Mins
Shoulder Width Bench Press 3 5 RM 2-4 Mins
Arnold Press 3 8 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 2 95% 3-5 Mins
Deficit Comp Dead 3 5 80% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 2 8 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 2 95% 3-5 Mins
Spoto Press 3 6 RM 2-4 Mins
Bbell Military Press (standing) 3 6 RM 1-3 Mins
Dbell Shoulder Press (seated) 2 10 RM 3-5 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 1 100% 3-5 Mins
High Bar Pause Squat 3 6 RM 2-4 Mins
Romanian Deadlift 2 10 RM 1-2 Mins
Leg Curl 1 50 RM 1-2 Mins

Phase: Strength + Taper – Week 2

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 2 100% 3-5 Mins
Low Bar Pause Squat 3 5 RM 2-4 Mins
Leg Press 3 10 RM 1-3 Mins
Bench Press 3 2 100% 3-5 Mins
Shoulder Width Bench Press 3 5 RM 2-4 Mins
Arnold Press 3 8 RM 1-3 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 3 2 100% 3-5 Mins
Deficit Comp Dead 3 5 80% 2-4 Mins
Romanian Dead 3 8 RM 1-3 Mins
Bbell Row 2 8 RM 1-3 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 2 100% 3-5 Mins
Spoto Press 3 6 RM 2-4 Mins
Bbell Military Press (standing) 3 6 RM 1-3 Mins
Dbell Shoulder Press (seated) 2 10 RM 3-5 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 1 102.5% 3-5 Mins
High Bar Pause Squat 3 6 RM 2-4 Mins
Romanian Deadlift 2 10 RM 1-2 Mins
Leg Curl 1 50 RM 1-2 Mins

Phase: Strength + Taper – Week 3

Session 1 – Squat + Bench

Exercise Sets Reps %1RM Rest
Low Bar Squat 2 1 105% 3-5 Mins
Low Bar Pause Squat 3 3 RM 2-4 Mins
Bench Press 2 1 105% 3-5 Mins
Shoulder Width Bench Press 3 5 RM 2-4 Mins

 

Session 2 – Deadlift + Back

Exercise Sets Reps %1RM Rest
Competition Deadlift 2 1 105% 3-5 Mins
Deficit Comp Dead 2 2 80% 2-4 Mins
Face Pulls 2 25 RM 1-3 Mins

 

Session 3 – Bench + Shoulders

Exercise Sets Reps %1RM Rest
Comp Bench 3 1 105% 3-5 Mins
Spoto Press 3 3 RM 2-4 Mins

 

Session 4 – Squat + Legs

Exercise Sets Reps %1RM Rest
Low Bar Squat 3 1 105% 3-5 Mins
High Bar Pause Squat 3 3 RM 2-4 Mins

 

Ok now you should be 10 days away from your competition after this week of training. Now you have 3 days of complete rest, plenty of foam rolling and stretching (not aggressively) to keep the blood moving and yourself limber. On day 4 of rest you should go into the gym and perform 50% of your planned opener on each lift for 3 sets of 2.

EXAMPLE – Openers 200kg Squat, 130kg Bench, 220kg Deadlift = 3×2 100kg Squat, 65kg Bench, 110kg Deadlift

After this rest until competition/testing day and go hard! I always recommend opening light (especially on your squat) as you need to be in the competition to win it. For more advice email me at as3pt@outlook.com

Speak soon!

Warmest regards,

Andy Smith