Cycle 3/Week 2

USPA Bench Nationals 

8 Weeks Out 

Pause Deadlift (off ground) 6 sets of 2 (308) Barbell Bent Row 8(154) 3x8(198) Single-Arm Nautilus XPLoad Pulldown 12(180) 12(230) 2x12(270) Single-Arm Nautilus Multi-Biceps 4x12(90) Ab Wheel 3x7

 Cycle 3/Week 2

USPA Bench Nationals 

8 week Out

Bench Press 6 sets of 2 (275) Body Masters Overhead Press 12(120) 12(140) 2x12(160) BTN Body Masters Overhead Press 3x15 (100) EZ Bar Skull Crusher 12(65) 12(85) 2x1(105) 4 rounds: 15 Cable Fly (50) 15 Icarian Lateral Raise (45) 15 Rope Overhead Triceps Extension (90)

Cycle 3/Week 2

USPA Bench Nationals 

8 Weeks Out 

Box Squat (comp depth) 5x3(275) Belt Squat 10(90) 3x10(135) Prone Hamstring Curl 12(70) 12(80) 12(90) 12(80) Nautilus Ab 4x15(100)

Cycle 3/Week 2

USPA Bench Nationals

8 Week Out 

Bench Press 6 sets of 3 (275) Flex Leverage Row 8(90) 8(180) 2x8(230)

Neutral Grip Pulldown 10(120) 10(150) 2x10(170) 3 rounds: 12 H-Raise (15) 12 Incline Dumbbell Curl (25) 4 rounds: 15 Triceps Pushdown (120) 15 Face Pull (100) 15 Rope Curl (60)

Cycle 3/Week 1 

USPA Bench Nationals 

Deadlift & Assistance

Trap Bar Deadlift (low handle) 2x6 (275) Good Morning 8(95) 3x8(115) Single-Arm XPLoad Pulldown 12(180) 3x12(230) EZ Bar Preacher Curl 4x10(65) Ab Wheel 3x6

Cycle 3/Week 1

Bench & Assistance 

Bench Press 6 sets of 2(275) Body Masters Shoulder Press 12(120) 3x12(150) BTN Body Masters Shoulder Press 3x15(100) EZ Bar Skull Crusher 12(65) 3x12(95) 4 rounds: 15 Cable Fly (50) 15 Icarian Standing (50) 15 Overhead Triceps Extension (90)

Cycle 3/Week 1

USPA Bench Nationals 

High Bar Back Squat 3x5(225) Hip Press 10(180) 3x10(270) Hamtractor 12(135) 3x12(180) Nautilus Ab 4x15(100)

Cycle 3/Week 1 

USPA Bench Nationals, March 28th, 2026

Bench Press 

6 sets of 2 (275) 

Flex Leverage Row

8(90) 3x8(200) 

Neutral Grip Pulldown 

10(120) 3x10(160) 

4 rounds:

12 H-Raise (15) 

12 Incline Dumbbell Curl(25) 

4 rounds:

15 Face Pull (100) 

15 Triceps Pushdown (105) 

15 Rope Biceps Curl (60) 

Deadlift & Assistance
Intro to Cycle 3

Pause Deadlift (off ground) 6 sets of 2 (264) Barbell Bent Row 3x8(176) Single-Arm Pulldown (Nautilus XPLoad) 3x10(180) Single-Arm Nautilus Multi-Biceps 3x12(100) Ab Wheel 3x5

 Bench & Assistance 
Intro to Cycle 3

Bench Press
2(235) 2(255) 2x2(275)

Body Masters Shoulder Press
3x8(120)

BTN Body Masters Shoulder Press
3x10(120)

EZ Bar Skull Crusher 
3x12(85)

3 rounds:
15 Cable Fly (50)
15 Icarian Standing Lateral (45)
15 Overhead Triceps Extension (90)

 Squat & Accessories 
Intro Week 

Box Squat (comp depth) 5x3(225) Belt Squat 3x10(90) Prone Hamstring Curl 12(100) 12(90) 12(80) Flex Ab Machine 3x15(120)

Bench & Accessories
Cycle 3/Intro Week 

Bench Press
2(235) 2(255) 2x2(275) 

Flex Leverage Row
3x8(180)

Neutral Grip Pulldown
3x10(150)

3 rounds:
12 H-Raise (15) 
12 Incline DB Curl (25)

3 rounds:
15 Triceps Pushdown (100)
15 Face Pull (100)
15 Rope Biceps Curl (60)

Pump Week 

With as little rest as possible
50 Leg Press (270)

With as little rest as possible:
50 Hamtractor (165) 

With as little rest as possible:
50 Leg Extension (75) 

With as little rest as possible:
50 Back Extension (0)

With as little rest as possible:
50 Flex Ab Machine (75)

Chest & Biceps

6 rounds: 5 Bench Press (225) 10 EZ Bar Preacher Curl (65)

5 rounds: 8 Hammer Strength Dip (180) 12 Bisolator (60-75) 4 rounds: 10 Body Masters Incline Press (170) 15 Rope Biceps Curl 3 rounds: 15 Cable Fly (60) 20 Triceps Pushdown (90)

Cycle 2/Week 5
Back & Biceps

Hammer Strength Front Pulldown 8(140) 6(180) 2x6(250) Nautilus Pullover 8(50) 6(100) 2x6(225) Single-arm Low Row 6(270) 2x6(450) Magnum Biangular Pulldown 6(180) 2x6(320) 4 rounds: 20 Nautilus Rowing Torso (50) 25 Rope Biceps Curl (70)

Cycle 2/Week 5
Shoulders & Triceps 

Close Grip Bench Press 8(135) 5(185) 1(205) 1(225) 2x8(245) Standing Overhead Press 8(95) 5(115) 1(135) 1(155) 1(175) 8(185) 7(185) Body Masters BTN Press 3x15(120) Flex Pex Fly 3x15(120) EZ Bar Skull Crusher 4x15(85) 4 rounds: 20 Icarian Standing Lateral Raise (45) 25 Triceps Pushdown (100)