Coal, Steel and Iron:
Pennsylvania's Golden Triangle of Strength
by Dave Yarnell
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Doug Hepburn
3.) Squat (60% of current max)
Warmups - just enough
3 sets x 5 reps.
4.) Leg Press
3 sets moderate weight progressive x 8 reps.
5.) Leg Extension
3 sets moderate weight progressive x 15 reps.
6.) Leg Curl
3 sets light-moderate weight progressive x 15 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight progressive x 8-10 reps.
8.) Stretch
3 minutes.
Finished!
Week 3, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (60% of current max)
Warmups - just enough
3 sets x 8 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light-moderate weight progressive x 10 reps.
4.) Dumbbell Bench Press (flat)
3 sets light-moderate weight progressive x 10 reps.
5.) Dips (bodyweight or weighted)
3 sets x failure (go deeper each set).
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 15 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 3, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (60% of current max)
Warmups - just enough
3 sets x 5 reps (if conventional)
6 sets x 3 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
6 sets moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
5.) Hyperextension (bodyweight)
3 sets x 10 reps.
6.) Stretch
3 minutes
7.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 4, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (70% of current max)
Warmups - just enough
3 sets x 5 reps.
4.) Leg Press
3 sets moderate weight progressive x 8 reps.
5.) Leg Extension
3 sets moderate weight progressive x 10 reps.
6.) Leg Curl
3 sets moderate weight progressive x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.
8.) Stretch
3 minutes.
Finished!
Week 4, Day 2 (Wednesday)
1.) Stretch
5-10 minutes
2.) Bench Press (70% of current max)
Warmups - just enough
3 sets x 5 reps.
3.) Dumbbell Bench Press (flat)
3 sets moderate-heavy weight progressive x 8 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
5.) Close Grip Bench Press
3 sets moderate-heavy weight progressive x 8 reps.
6.) Triceps Pressdown
6 sets moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
8. Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 4, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (70% of current max)
Warmups - just enough
3 sets x 5 reps (if conventional)
6 sets x 3 reps (if sumo)
3.) Stiff Legged Deadlifts
3 sets moderate weight progressive x 8 reps.
4.) Lat Pulldown (wide handle to front)
6 sets moderate-heavy weight progressive x 8-10ps.
5.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
6.) Stretch
3 minutes.
7.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 5, Day 1 (Monday) ALTERNATING WEEKS BEGIN!
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 10 reps.
5.) Leg Extension
3 sets light weight x 12 reps.
6.) Leg Curl
3 sets light weight x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets light weight x 10 reps.
8.) Stretch
3 minutes.
Finished!
Week 5, Day 2, (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (75% of current max)
Warmups - just enough
3 sets x 5 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Dumbbell Bench Press (flat)
3 sets moderate-heavy weight progressive x 8 reps.
5.) Dips (bodyweight or weighted)
3 sets x failure (go deeper each set)
6.) Triceps Pressdown
6 sets x moderate-heavy weight progressive x 10 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 5, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 10 reps (if conventional)
5 sets x 5 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
5 sets moderate weight x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets moderate weight x 8 reps.
5.) Stretch
3 minutes.
6.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 6, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (75% of current max / with suit & wraps)
Warmup - just enough
3 sets x 4 reps.
4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set that day be 10%, then by 15%, then by at least 20% for your third and final set).
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extension
3 sets moderate weight progressive x 10 reps.
7.) Leg Curl
3 sets moderate weight progressive x 8 reps.
8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.
9.) Stretch
3 minutes.
Finished!
Week 6, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Bench Press (closer grip)
3 sets light weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 6, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (75% of current max / with suit)
Warmups - just enough
3 sets x 4 reps (if conventional)
4 sets x 3 reps (if sumo)
3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for 3 seconds).
4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.
5.) Lat Pulldown (wide handle to front)
5 sets moderate-heavy weight progressive x 8 reps.
6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
8.) Stretch
3 minutes.
9.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 7, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 8 reps.
5.) Leg Extension
3 sets light-moderate weight x 12 reps.
6.) Leg Curl
3 sets light-moderate weight x 12 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 10 reps.
8.) Stretch
3 minutes.
Finished!
Week 7, Day 2 (Wednesday
1.) Stretch
5-10 minutes.
2.) Bench Press (80% of current max / with shirt)
Warmups - just enough
3 sets x 3 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Dumbbell Bench Press (flat)
3 sets heavy weight progressive x 5-8 reps.
5.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 8 reps.
6.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 7, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 8 reps (if conventional)
5 sets x 5 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
5 sets light-moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 8 reps.
5.) Stretch
3 minutes.
Finished!
Week 8, Day 1 (Monday)
1.) Stretch
5-10 minutes
2.) Leg Curl (warm up hamstrings)
2-3 light sets x 8 reps.
3.) Squat (85% of current max / with suit and wraps)
Warmup - just enough
3 sets x 3 reps.
4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set that day by 10%, then by 15%, then by at least 20% for your third and final set).
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extension
3 sets moderate weight progressive x 10 reps.
7.) Leg Curl
3 sets moderate weight progressive x 10 reps.
8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 10 reps.
9.) Stretch
3 minutes.
Finished!
Week 8, Day 2, (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Bench Press (close grip)
3 sets light weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 8, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (85% of current max / with suit)
Warmups - just enough
3 sets x 3 reps (if conventional)
5 sets x 2 reps (if sumo).
3.) Rack Pulls (four to six inches above knees)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for 3 seconds.
4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.
5.) Lat Pulldown (wide handle to front)
5 sets moderate weight progressive x 8 reps
.
6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
8.) Stretch
3 minutes.
9.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 9, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curls (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 10 reps.
Leg Extension
3 sets .ight-moderate weight progressive x 12 reps.
6.) Leg Curl
3 sets light-moderate weight x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 10 reps.
8.) Stretch
3 minutes.
Finished!
Week 9, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (85% of current max / with shirt)
Warmups - just enough
3 sets x 3 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Dumbbell Bench Press (flat)
3 sets heavy weight progressive x 5-8 reps.
5.) Seated Machine Bench Press (narrow grip)
3 sets heavy weight progressive x 8 reps.
6.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 9, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 8 reps (if conventional)
5 sets x 5 reps (if sumo).
3.) Lat Pulldown (wide handle to rear)
5 sets light-moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to front)
3 sets light-moderate weight progressive x 10 reps.
5.) Stretch
3 minutes.
Finished!
Week 10, Day 1, (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (90% of current max / with suit and wraps)
Warmup - just enough
2-3 sets x 2 reps.
4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set for that day by 10%, then by 15%,then by at least 20% for your third and final set).
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extensions
3 sets moderate weight progressive x 8 reps.
7.) Leg Curl
3 sets moderate weight progressive x 8 reps.
8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.
9.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
10.) Stretch
3 minutes.
Finished!
Week 10, Day 2, Wednesday
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Press (narrow grip)
3 sets light-moderate weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 10, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (90% of current max / with suit)
Warmups - just enough
3 sets x 3 reps (if conventional)
5 sets x 2 reps (if sumo).
3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for three seconds).
4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.
5.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
8.) Stretch
3 minutes.
9.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 11, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 10 reps.
5.) Leg Extension
3 sets light-moderate weight x 12 reps.
6.) Leg Curl
3 sets light-moderate weight x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 8 reps.
8.) Stretch
3 minutes.
Finished!
Week 11, Day 2 (Wednesday)
1.) Stretch
5-20 minutes.
2.) Bench Press (95% of current max / with shirt)
Warmups - just enough
2 sets x 2 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 5-8 reps.
5.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
6.) Stretch
3 minutes.
Finished!
Week 11, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 8 reps
5 sets x 5 reps (if sumo).
3.) Lat Pulldown (wide handle to front)
5 sets light-moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 10 reps.
5.) Stretch
3 minutes.
Finished!
Week 12, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (100% of current max / with suit and wraps)
Warmups - just enough
2 sets x 2 reps.
4.) Heavy Walkouts
(begin with a weigh that exceeds your heaviest set that day by 10%, the by 15%, then by at least 20% for your third and final set.
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extension
3 sets moderate weight progressive x 8 reps.
7.) Leg Curl
3 sets moderate weight progressive x 8 reps.
8.) Stretch
3 minutes.
Finished!
Week 12, Day 2, (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Bench Press (close grip)
3 sets light-moderate weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 12, day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (100% of current max / with suit)
Warmups - just enough
2 sets x 2 reps (if conventional)
3 sets x 1 rep (if sumo).
3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for three seconds)
4.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
5.) Stretch
3 minutes
6.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 13, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light x 8 reps.
3.) Squat (40% of current max)
3 sets x 8-10 reps.
4.) Leg Extension
3 sets light weight x 12 reps.
5.) Leg Curl
3 sets light weight x 8 reps.
6.) Stretch
3 minutes.
Finished!
Week 13, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (100% of current max / with shirt)
Warmups - just enough
2 sets x 2 reps.
3.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 5-8 reps.
4.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
5.) Stretch
3 minutes.
Finished!
Week 13, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (opener with suit)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your present max).
3.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
4.) Stretch
3 minutes
Finished!
Week 14, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curls (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (opener with suit and wraps)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your current max)j.
4.) Leg Extension
3 sets moderate weight progressive x 8 reps.
5.) Leg Curl
3 sets moderate weight progressive x 8 reps.
6.) Stretch
3 minutes
Finished!
Week 14, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (opener with shirt)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your current max).
3.) Seated Machine Bench Press (close grip)
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Triceps Pressdown
5 sets moderate weight progressive x 8-10 reps.
5.) Stretch
3 minutes
Finished!
Week 14, Day 3 (Friday)
1.) Stretch
5-10 minutes
2.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
3.) Stretch
3 minutes.
4.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 15 OFF ALL WEEK / DO NOT WORK OUT / REST COMPLETELY!
Week 16 MEET!
(Usually at the end of the week on a Saturday or Sunday / This will give you two complete weeks of rest / DO NOT LIFT! / Save it for the meet / You have done everything necessary with your training to have a great meet / Good Luck!!!!
Powerlifting for Competition
Three-Day Alternating Week (16 week) Program
Because lifters wear so many different kinds of suits and supportive equipment, it is difficult to determine just what percentage each lifter will gain from his equipment. Therefore, we will not consider the use of any equipment throughout this particular program unless otherwise stated.
On your squat, bench, and deadlift perform all of your warmup and progressive sets with minimum reps. However, make sure you are warmed up enough to progress from set to set to avoid injury. Do not waste your energy on those climbing sets! Finally, approach each workout with equal concentration.
NOTE: An explanation of "progressive x" -
e.g. 3 sets moderate-heavy progressive x 8 reps
- Begin with a moderate weight and progress to a heavier intermediate weight for the next work set before finally finishing with your heaviest work set which should be performed with equal concentration and technique for all 8 reps. Adapt this explanation to "6 sets light-moderate weight progressive x 10-15 reps" and all the other "progressive x" sections of the workouts. This allows the intensity of assistance work to be varied through the cycle.
Week 1, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curls (hamstring warmup)
2-3 light sets, light weight x 8 reps.
3.) Squat (40% of current max)
Warmups - just enough.
3 sets x 10 reps.
4.) Leg Extensions
3 sets light weight x 15 reps.
5.) Leg Curls
3 sets light weight x 10 reps.
6.) Calf Raise (good stretch)
3 sets light weight x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 1, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Dumbbell Flyes (flat)
2 sets light weight x 10 reps.
5.) Seated Overhead Press (dumbbells) or Press Behind Neck
3 sets light weight progressive x 10 reps.
6.) Dips (bodyweight)
3 sets x 10 reps, go deeper each set.
7.) Triceps Pressdowns
5 sets light weight progressive x 15 reps.
8.) Stretch
3 minutes.
9.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 1, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
Warmups - just enough.
3 sets x 10 reps (if conventional)
6 sets x 5 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
6 sets light-moderate weight progressive x 10-15 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 8-10 reps.
Finished!
Week 2, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
3 sets light weight x 8 reps.
3.) Squat (50% of current max)
Warmups - just enough.
3 sets x 8 reps.
4.) Leg Extension
3 sets light weight x 15 reps.
5.) Leg Curl
3 sets light weight x 10 reps.
6.) Leg Press
3 sets light weight x 15 reps.
7.) Calf Raise (get a good stretch)
3 sets light weight x 10 reps.
8.) Stretch
3 minutes.
Finished!
Week 2, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (50% of current max)
Warmups - just enough.
3 sets x 8 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Close Grip Bench Press
3 sets light weight progressive x 10 reps.
Week 2, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (50% of current max)
3 sets x 8 reps (if conventional)
6 sets x 4 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
6 sets light-moderate weight progressive x 15 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 8 reps.
Finished!
Week 3, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (60% of current max)
Warmups - just enough
3 sets x 5 reps.
4.) Leg Press
3 sets moderate weight progressive x 8 reps.
5.) Leg Extension
3 sets moderate weight progressive x 15 reps.
6.) Leg Curl
3 sets light-moderate weight progressive x 15 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight progressive x 8-10 reps.
8.) Stretch
3 minutes.
Finished!
Week 3, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (60% of current max)
Warmups - just enough
3 sets x 8 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light-moderate weight progressive x 10 reps.
4.) Dumbbell Bench Press (flat)
3 sets light-moderate weight progressive x 10 reps.
5.) Dips (bodyweight or weighted)
3 sets x failure (go deeper each set).
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 15 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 3, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (60% of current max)
Warmups - just enough
3 sets x 5 reps (if conventional)
6 sets x 3 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
6 sets moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
5.) Hyperextension (bodyweight)
3 sets x 10 reps.
6.) Stretch
3 minutes
7.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 4, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (70% of current max)
Warmups - just enough
3 sets x 5 reps.
4.) Leg Press
3 sets moderate weight progressive x 8 reps.
5.) Leg Extension
3 sets moderate weight progressive x 10 reps.
6.) Leg Curl
3 sets moderate weight progressive x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.
8.) Stretch
3 minutes.
Finished!
Week 4, Day 2 (Wednesday)
1.) Stretch
5-10 minutes
2.) Bench Press (70% of current max)
Warmups - just enough
3 sets x 5 reps.
3.) Dumbbell Bench Press (flat)
3 sets moderate-heavy weight progressive x 8 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
5.) Close Grip Bench Press
3 sets moderate-heavy weight progressive x 8 reps.
6.) Triceps Pressdown
6 sets moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
8. Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 4, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (70% of current max)
Warmups - just enough
3 sets x 5 reps (if conventional)
6 sets x 3 reps (if sumo)
3.) Stiff Legged Deadlifts
3 sets moderate weight progressive x 8 reps.
4.) Lat Pulldown (wide handle to front)
6 sets moderate-heavy weight progressive x 8-10ps.
5.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
6.) Stretch
3 minutes.
7.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 5, Day 1 (Monday) ALTERNATING WEEKS BEGIN!
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 10 reps.
5.) Leg Extension
3 sets light weight x 12 reps.
6.) Leg Curl
3 sets light weight x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets light weight x 10 reps.
8.) Stretch
3 minutes.
Finished!
Week 5, Day 2, (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (75% of current max)
Warmups - just enough
3 sets x 5 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Dumbbell Bench Press (flat)
3 sets moderate-heavy weight progressive x 8 reps.
5.) Dips (bodyweight or weighted)
3 sets x failure (go deeper each set)
6.) Triceps Pressdown
6 sets x moderate-heavy weight progressive x 10 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 5, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 10 reps (if conventional)
5 sets x 5 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
5 sets moderate weight x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets moderate weight x 8 reps.
5.) Stretch
3 minutes.
6.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 6, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (75% of current max / with suit & wraps)
Warmup - just enough
3 sets x 4 reps.
4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set that day be 10%, then by 15%, then by at least 20% for your third and final set).
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extension
3 sets moderate weight progressive x 10 reps.
7.) Leg Curl
3 sets moderate weight progressive x 8 reps.
8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.
9.) Stretch
3 minutes.
Finished!
Week 6, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Bench Press (closer grip)
3 sets light weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 6, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (75% of current max / with suit)
Warmups - just enough
3 sets x 4 reps (if conventional)
4 sets x 3 reps (if sumo)
3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for 3 seconds).
4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.
5.) Lat Pulldown (wide handle to front)
5 sets moderate-heavy weight progressive x 8 reps.
6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
8.) Stretch
3 minutes.
9.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 7, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 8 reps.
5.) Leg Extension
3 sets light-moderate weight x 12 reps.
6.) Leg Curl
3 sets light-moderate weight x 12 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 10 reps.
8.) Stretch
3 minutes.
Finished!
Week 7, Day 2 (Wednesday
1.) Stretch
5-10 minutes.
2.) Bench Press (80% of current max / with shirt)
Warmups - just enough
3 sets x 3 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Dumbbell Bench Press (flat)
3 sets heavy weight progressive x 5-8 reps.
5.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 8 reps.
6.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 7, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 8 reps (if conventional)
5 sets x 5 reps (if sumo)
3.) Lat Pulldown (wide handle to front)
5 sets light-moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 8 reps.
5.) Stretch
3 minutes.
Finished!
Week 8, Day 1 (Monday)
1.) Stretch
5-10 minutes
2.) Leg Curl (warm up hamstrings)
2-3 light sets x 8 reps.
3.) Squat (85% of current max / with suit and wraps)
Warmup - just enough
3 sets x 3 reps.
4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set that day by 10%, then by 15%, then by at least 20% for your third and final set).
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extension
3 sets moderate weight progressive x 10 reps.
7.) Leg Curl
3 sets moderate weight progressive x 10 reps.
8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 10 reps.
9.) Stretch
3 minutes.
Finished!
Week 8, Day 2, (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Bench Press (close grip)
3 sets light weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 8, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (85% of current max / with suit)
Warmups - just enough
3 sets x 3 reps (if conventional)
5 sets x 2 reps (if sumo).
3.) Rack Pulls (four to six inches above knees)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for 3 seconds.
4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.
5.) Lat Pulldown (wide handle to front)
5 sets moderate weight progressive x 8 reps
.
6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
8.) Stretch
3 minutes.
9.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 9, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curls (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 10 reps.
Leg Extension
3 sets .ight-moderate weight progressive x 12 reps.
6.) Leg Curl
3 sets light-moderate weight x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 10 reps.
8.) Stretch
3 minutes.
Finished!
Week 9, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (85% of current max / with shirt)
Warmups - just enough
3 sets x 3 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Dumbbell Bench Press (flat)
3 sets heavy weight progressive x 5-8 reps.
5.) Seated Machine Bench Press (narrow grip)
3 sets heavy weight progressive x 8 reps.
6.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
7.) Stretch
3 minutes.
8.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 9, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 8 reps (if conventional)
5 sets x 5 reps (if sumo).
3.) Lat Pulldown (wide handle to rear)
5 sets light-moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to front)
3 sets light-moderate weight progressive x 10 reps.
5.) Stretch
3 minutes.
Finished!
Week 10, Day 1, (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (90% of current max / with suit and wraps)
Warmup - just enough
2-3 sets x 2 reps.
4.) Heavy Walkouts
(begin with a weight that exceeds your heaviest set for that day by 10%, then by 15%,then by at least 20% for your third and final set).
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extensions
3 sets moderate weight progressive x 8 reps.
7.) Leg Curl
3 sets moderate weight progressive x 8 reps.
8.) Calf Raise (get a good stretch)
3 sets moderate weight progressive x 8 reps.
9.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
10.) Stretch
3 minutes.
Finished!
Week 10, Day 2, Wednesday
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Press (narrow grip)
3 sets light-moderate weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 10, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (90% of current max / with suit)
Warmups - just enough
3 sets x 3 reps (if conventional)
5 sets x 2 reps (if sumo).
3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for three seconds).
4.) Stiff Legged Deadlift
3 sets moderate-heavy weight progressive x 5 reps.
5.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
6.) Lat Pulldown (wide handle to rear)
3 sets moderate weight progressive x 8 reps.
7.) Hyperextensions (bodyweight or weighted)
3 sets x 10 reps.
8.) Stretch
3 minutes.
9.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 11, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (40% of current max)
3 sets x 10 reps.
4.) Leg Press
3 sets moderate weight x 10 reps.
5.) Leg Extension
3 sets light-moderate weight x 12 reps.
6.) Leg Curl
3 sets light-moderate weight x 8 reps.
7.) Calf Raise (get a good stretch)
3 sets light-moderate weight x 8 reps.
8.) Stretch
3 minutes.
Finished!
Week 11, Day 2 (Wednesday)
1.) Stretch
5-20 minutes.
2.) Bench Press (95% of current max / with shirt)
Warmups - just enough
2 sets x 2 reps.
3.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 5-8 reps.
5.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
6.) Stretch
3 minutes.
Finished!
Week 11, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (40% of current max)
3 sets x 8 reps
5 sets x 5 reps (if sumo).
3.) Lat Pulldown (wide handle to front)
5 sets light-moderate weight progressive x 10 reps.
4.) Lat Pulldown (wide handle to rear)
3 sets light-moderate weight progressive x 10 reps.
5.) Stretch
3 minutes.
Finished!
Week 12, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (100% of current max / with suit and wraps)
Warmups - just enough
2 sets x 2 reps.
4.) Heavy Walkouts
(begin with a weigh that exceeds your heaviest set that day by 10%, the by 15%, then by at least 20% for your third and final set.
5.) Leg Press
3 sets heavy weight progressive x 8 reps.
6.) Leg Extension
3 sets moderate weight progressive x 8 reps.
7.) Leg Curl
3 sets moderate weight progressive x 8 reps.
8.) Stretch
3 minutes.
Finished!
Week 12, Day 2, (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (40% of current max)
3 sets x 10 reps.
3.) Dumbbell Bench Press (flat)
3 sets light weight progressive x 10 reps.
4.) Seated Overhead Press (DB's) or Press Behind Neck
3 sets light weight progressive x 10 reps.
5.) Seated Machine Bench Press (close grip)
3 sets light-moderate weight progressive x 10 reps.
6.) Triceps Pressdown
5 sets light-moderate weight progressive x 10 reps.
7.) Stretch
3 minutes.
Finished!
Week 12, day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (100% of current max / with suit)
Warmups - just enough
2 sets x 2 reps (if conventional)
3 sets x 1 rep (if sumo).
3.) Rack Pull (four to six inches above knee)
1 set, max deadlift weight x 3 reps
2 more progressive sets over max x 3 reps
(lock each one out and hold last rep for three seconds)
4.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
5.) Stretch
3 minutes
6.) Hang From Bar (bodyweight, upright position)
3 sets x 30 seconds each.
Finished!
Week 13, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curl (warm up hamstrings)
2-3 sets light x 8 reps.
3.) Squat (40% of current max)
3 sets x 8-10 reps.
4.) Leg Extension
3 sets light weight x 12 reps.
5.) Leg Curl
3 sets light weight x 8 reps.
6.) Stretch
3 minutes.
Finished!
Week 13, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (100% of current max / with shirt)
Warmups - just enough
2 sets x 2 reps.
3.) Seated Machine Bench Press (close grip)
3 sets heavy weight progressive x 5-8 reps.
4.) Triceps Pressdown
5 sets moderate-heavy weight progressive x 8-10 reps.
5.) Stretch
3 minutes.
Finished!
Week 13, Day 3 (Friday)
1.) Stretch
5-10 minutes.
2.) Deadlift (opener with suit)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your present max).
3.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
4.) Stretch
3 minutes
Finished!
Week 14, Day 1 (Monday)
1.) Stretch
5-10 minutes.
2.) Leg Curls (warm up hamstrings)
2-3 sets light weight x 8 reps.
3.) Squat (opener with suit and wraps)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your current max)j.
4.) Leg Extension
3 sets moderate weight progressive x 8 reps.
5.) Leg Curl
3 sets moderate weight progressive x 8 reps.
6.) Stretch
3 minutes
Finished!
Week 14, Day 2 (Wednesday)
1.) Stretch
5-10 minutes.
2.) Bench Press (opener with shirt)
Warmups - just enough
Opener x 1 (your opener should be between 85-90% of your current max).
3.) Seated Machine Bench Press (close grip)
3 sets moderate-heavy weight progressive x 5-8 reps.
4.) Triceps Pressdown
5 sets moderate weight progressive x 8-10 reps.
5.) Stretch
3 minutes
Finished!
Week 14, Day 3 (Friday)
1.) Stretch
5-10 minutes
2.) Lat Pulldown (wide handle to front)
3 sets moderate weight progressive x 8 reps.
3.) Stretch
3 minutes.
4.) Hang From Bar (bodyweight, upright position)
3 sets x 15-30 seconds each.
Finished!
Week 15 OFF ALL WEEK / DO NOT WORK OUT / REST COMPLETELY!
Week 16 MEET!
(Usually at the end of the week on a Saturday or Sunday / This will give you two complete weeks of rest / DO NOT LIFT! / Save it for the meet / You have done everything necessary with your training to have a great meet / Good Luck!!!!
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