Cycle 1/Week 3 
9 Weeks from Meet.

Back Squat (pause last rep)
8(135) 5(225) 3(275) 1(315-335-355) 5(375) 

1/4 Squat 
1(405-455-495-545)

Magnum Perfect Squat 
8(180-250)

Cycle 1/Week 3
9 Weeks from Meet 

Bench Press (paus last rep)
8(135) 5(185) 3(225) 1(245-265-285) 5(305)

Sling Shot Bench Press
2x5 (355)

Standing Overhead Press
8(95) 5(115) 3(135) 1(155) 8(185)

Weighted Chin-up 
5(0-10-20-30-40-50-60)

Cross Body Hammer Curl 
8(35-40-45-60)

Incline Dumbbell Curl 
3x12 (25)

Reverse Curl 
2x15 (45)

Prone Incline Rear Delt Fly 
4x15 (15) 

 Cycle 1/Week 2
10 Weeks from Meet 

Magnum Biangular Row 
8(90-140-180-270)

Deadlift (no belt)
8(135) 5(225) 3(315) 8(365) 

Rack Pull (no belt)
2(365-405-455)

Isometric Pull (:10)

Dumbbell Bent Row 
8(60-80-120)

3 rounds:
15 Rear Delt Fly 
10 Overhead Pull 

2 rounds:
15 45º Back Extension 
15 Ab Wheel 

Tuesday 1/23/24

Cycle 1/Week 2
10 Weeks from Meet 

Back Squat (pause last rep) 
8(135) 5(225) 3(275) 1(315) 5(355) 

1/4 Squat 
2(365-405-455-495) 

Magnum Perfect Squat 
8(180-230)

3 rounds: 
20 45º Donkey Calf Raise (90) 
20 Tibia Raise (50) 

2 rounds: 
20 Reverse Hyper (225) 
:30 Weighted Plank Hold (45) 

Cycle 1/Week 2
10 Weeks from Meet 

Neutral Grip Incline Press 
8(135) 5(185) 3(205) 1(225) 8(245)

Weighted Dip
8(0) 5(45) 3(90) 8(135) 

Dumbbell Fly 
3x12 (50) 

Incline Skull Crusher 
8(85-105-125-145)

3 rounds:
8 Tempo Plate Raise (:04 etc) (45) 
8 Tempo DB Lateral Raise (:04 etc) (20)

Cybex Triceps Press
12(90-100-100)

 Cycle 1/Week 2

Bench Press (pause last rep)
8(135) 5(185) 3(225) 1(245-265) 5(285)

Sling Shot Bench Press
2x5 (335)

Standing Shoulder Press 
8(95) 5(115) 3(135) 1(155) 8(175) 

Weighted Chin-up
5(0-10-20-30-40-50)

Cross Body Hammer Curl 
8(35-40-45-55)

Incline Dumbbell Curl 
3x12 (25)

Reverse Curl 
2x15 (45)

Prone Incline Rear Delt Fly 
4x15 (15) 

 Cycle 1/Week 1
(11 weeks from meet)

Magnum Biangular Row 
8(90-140-180-230)

Deadlift (pause last rep)
8(135) 5(225) 3(315) 5(365) 

Rack Pull 
3(365-405-405)

Dumbbell Bent Row 
8(60-80-100)

3 rounds:
15 Rear Delt Fly (50) 
10 Overhead Pull (50) 

2 rounds:
15 Back Extension (0)
15 Ab Wheel

Cycle 1/Week 1
11 Weeks from Meet 

Neutral Grip Incline Press
8(135) 5(185) 3(205) 8(225) 

Weighted Dip 
8(0) 5(45) 3(90) 8(135) 

Incline Skull Crusher 
8(65-85-105-125) 

3 rounds: 
8 Tempo Plate Raise (:04 ecc) (45) 
8 Tempo Lateral Raise (:04 ecc) (20)

Cybex Triceps Press 
12(60-70-80-90)

3 rounds: 
15 Icarian Lateral Raise (30) 
15 Rope Overhead Triceps Extension (75) 

Nautilus Ab 
2x20 (150) 

 Cycle 1/Week 1 (11 weeks out)

Back Squat (pause last rep) 
8(135) 5(225-275) 1(315) 5(335) 

1/4 Squat 
3(365-405-455)

Magnum Perfect Squat 
8(180-205)

3 rounds: 
20 45º Donkey Calf Raise (90) 
20 Tibia Raise (50)

3 rounds: 
20 Reverse Hyper (180) 
:30 Wt Plank Hold (45)

 Cycle 1/Week 1 (11 weeks out from meet)

Bench Press
8(135) 5(185) 3(225) 1(245) 8(265) 

Sling Shot Bench Press
2x5 (315)

Standing Shoulder Press 
8(95) 5(115) 3(135) 8(165) 

Weighted Chin-up 
5(0-10-20-30-40)

Cross Body Hammer Curl 
8(35-40-45-50)

Incline Dumbbell Curl 
3x12 (25) 

Prone Incline Rear Delt Fly 
4x15 (15) 

Nautilus Ab 
2x20 (140)

12 Week Meet Prep
Intro Week 

Magnum Biangular Row
4x8 (180) 

Deadlift (pause last rep) 
8(135) 5(225) 3(275) 5(315)

Rack Pull 
2x3 (365)

DB Bent Row 
4x8 (80) 

3 rounds:
15 Rear Delt Fly (50) 
10 Overhead Pull (50) 

2 rounds:
15 45º Back Extension 
12 Ab Wheel 

12 Week Meet Prep
Intro Week 

Neutral Grip Incline Press
8(135) 5(185) 3(205) 8(185) 

Weighted Dip 
8(0) 4x8(25)

Incline Skull Crusher 
4x8 (85) 

3 rounds: 
8 Tempo Plate Raise (:04 ecc) (45)
8 Tempo DB Lateral Raise (:04 ecc) (20) 

Cybex Triceps Press (Dip)
4x12 (100) 

Nautilus Ab 
2x20 (130)

12 Week Meet Prep
Intro Week 

Back Squat (pause last rep)
8(135) 5(225) 3(275) 5(315)

1/4 Squat 
2x3 (365)

Magnum Perfect Squat 
8(135-180)

3 rounds:
20 45º Donkey Calf Raise (90) 
20 Tibia Raise (25) 

2 rounds:
20 Reverse Hyper (180) 
:30 Wt Plank Hold (45)

Meet Prep
Intro Week 

Bench Press 
8(135) 5(185) 3(225) 8(245)

Sling Shot Bench Press
5(295-295)

Standing Shoulder Press 
8(95) 5(115) 3(135) 8(155)

Chin-up 
5x5 (0) 

Cross Body Hammer Curl
3x8 (40) 

Prone Incline Rear Delt Fly 
4x15 (15) 

Nautilus Ab 
2x20 (130) 

 Transition Cycle 

Deadlift 
5(135-185-225-275-315)

Dumbbell Pullover 
12(40) 10(60) 8(80) 10(100)

Hammer Strength Front Pulldown 
12(140) 10(180) 8(230) 

Magnum Biangular Row 
2x 6/6/6 (3 grip) (90) 
2x8 (180) 

Nautilus Rear Delt Fly 
3x15 (50) 

2 rounds: 
20 Reverse Hyper (135) 
10 Ab Wheel 

 Transition Cycle 

-Superset_
12-10-8-6
Supinated Pulldown (120-140-160-180)
Omega Flying Dip (120-140-160-180)

-Superset-
12-10-8
Alt-Arm Dumbbell Curl (30-40-50)
Dumbbell Skull Crusher (30-40-50)

-Superset-
12-10-8
EZ Bar Curl (65-85-105)
EZ Bar Overhead Triceps Extension (65-85-105) 

-Superset-
3 rounds:
12 Single-Arm Bisolator (60) 
12 Polaris Triceps Pushdown (90-100-110)

Rope Biceps Curl
15(60-75) 

Single-Arm Band Triceps Pushdown 
50 (each arm) 

 Transition Cycle

Back Squat 
5(95-135-185-225) 

Magnum Perfect Squat 
8(45-90)

3 rounds: 
20 45º Donkey Calf Raise (90) 
20 Hammer Strength Tibia Raise (25)

2 rounds: 
15 45º Back Extension 
20 Nautilus Ab (120) 

 Transition Cycle 

Bench Press
8-1-7-2-6-3-5-4 (275) 

Dumbbell Incline Press 
12(40-60-80)

2 rounds: 
12 Pec Deck (80) 
12 Flex Decline Press (180) 

Flex Leverage Chest Press 
10(180) 12(140) 

Barbell Curl 
100 (45)