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)