Cycle 1/Week 1

Back Squat 
5(135-185-225) 1(275) 5(300)

Walkout 
1(425)

Pause Squat 
3(250)

Good Morning 
8(95-115-135) 

2 rounds:
8 Tempo Hamstring Curl (:04 ecc) (60)
8 Steps Barbell Walking Lunge (each leg) (95)
(alternate rounds with a partner) 

Weighted Plank Hold 
2x :30 (90) 

 Cycle 1/Week 1

Bench Press
8(135-185-225) 

Wide Grip Bench Press
5(205) 

Sling Shot Bench Press
3(275-275) 

Bent Dumbbell Row 
8(50-60-70-80)

2 rounds:
No rest between exercises.
8-12 Hammer Strength Incline Press (180) 
8 Tempo Polaris Pec Deck (:04 ecc) (70) 
8-12 Flex Leverage Chest Press (180) 
(alternate rounds with a partner)

2 rounds:
No rest between exercises.
8-12 Nautilus Pulldown (230) 
8 Tempo Nautilus Pullover (:04 ecc) (100) 
8-12 Cable Seated Row (150) 
(alternate rounds with a partner)

Prone Incline Rear Delt Fly 
20(10-10)

 Deload Week 

Cybex Shoulder Press
3x12 (50) 

Upright Row 
3x12 (65) 

Flying Dip Machine
3x15 (M) 

EZ Bar Curl 
3x12 (65)

Triceps Pushdown (spreader bar) 
2x15 (60) 

Single-Arm Bisolator 
2x15 (60) 

 Cycle 3/Week 3 (meet week) 

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

Pause Bench Press
1(275-315)

 Cycle 3/Week 3 (meet week)

Back Squat 
8(135) 5(225) 3(275) 1(315-365-405)

 Cycle 3/Week (peaking)

Deadlift
5(135) 3(225) 1(315-365-405-455)

Nautilus XPload Pulldown
12(180) 10(230) 8(270) 6(320)

Single-Arm Hammer Strength Row
5(410-410)

Flex Leverage Pulldown
8(140) 10(115) 12(90)

Nautilus Rear Delt Fly 
15(50-50)

2 rounds:
:20 Weighted Plank Hold (135) 
12 Back Extension (0) 

 Cycle 3/week 2 (peaking)

Dynamic Bench Press
8x3 (225) 

Standing Shoulder Press 
5(95-115) 1(135-155-175) 5(195) 

Weighted Dip 
5(0-25-45) 2x5(90) 

Skull Crusher 
8(65-85-105-155)

Cybex Shoulder Press
12(50-50) 

Rope Triceps Pushdown 
12(60-60)