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12 week meet prep

Posted by David HENSLER on

Split 4x per week 

Squat/ bench/ military press/ deadlift

*military press is your choice of:
Seated or standing 
barbell or dumbbell
or
Push press / strict overhead press 

*not % based. Just go on how you feel. 
*try increasing weight per set weekly or completing more sets with "X" amount. 




Block 1- 5s Volume block 
Week 1
Day 1- squat 4x5 @ 75%
Pause squat 4x5 @ 75% of Squat LBs.
Straight leg deads 4x8
Leg extension 4x10
Hamstring curls 4x12

Day 2- bench 4x5 @ 75%
Incline db press 4x10-12
Pause flat db press 4x8-10
Dips w/without weight 4x10,8,8,6
Dumbbell row 4x6-12


Day 3- Military press 4x5*
Side raises 4x10,12,15,20
Rear fly 3x12-15
Facepulls 3x12-15

Day 4- Deadlift 4x5 @ 75%
Barbell row 3x8-10
Dumbbell row 3x8-12
Lat pulldown 3x10-12
Good mornings 3x8-12
Reverse hyper 3x15

________
Week 2
Day 1- Squat 3x5 @ 77%
Pause squat 3x5 @ 75% of Squat LBs.
Straight leg deads 4x8
Leg extension 4x10
Hamstring curls 4x12

Day 2- bench 3x5 @ 77%
Incline db press 4x10-12
Pause flat db press 4x8-10
Dips w/without weight 4x10,8,8,6
Dumbbell row 4x6-10

Day 3- military press 3x5*
Side raises 4x10,12,15,20
Rear fly 3x12-15
Face pulls 3x12-15

Day 4- Deadlift 3x5 @ 77%
Barbell row 3x8-10
Dumbbell row 3x8-12
Lat pulldown 3x10-12
Good mornings 3x8-10
Reverse hyper 3x15


_______
Week 3
Day 1- Squat 4x5 @ 77%
Pause squat 4x3 @ 75% of Squat LBs.
Straight leg deads 3x6-8
Leg extension 3x12-15
Hamstring curls 3x10-12

Day 2- bench 4x5  @ 77%
Incline db press 4x12,10,8,6
Paused flat db press 4x8,8,6,5
Dips w/without weight 4x10,8,6,5
Dumbbell row 4x6,8,10,12

Day 3- military press 4x5*
Side raises 3x12
Rear fly 3x12
Face pulls 3x15

Day 4- Deadlift 4x5 @ 77%
Barbell row 3x6-8
Dumbbell row 3x8-10
Lat pulldown 3x10-12
Good mornings 3x6-8
Reverse hyper 3x15


_________
Week 4
Day 1- Squat 3x5 @ 80%
Pause squat 3x3 @ 75% of Squat LBs.
Straightleg deads 3x6-8
Leg extension 3x12-15
Hamstring curls 3x10-12

Day 2- bench 3x5 @ 80%
Incline db press 4x12,10,8,6
Paused flat db press 4x8,8,6,5
Dips w/without weight 4x10,8,6,5
Dumbbell row 4x6,8,10,12

Day 3- military press 3x5*
Side raises 3x12
Rear fly 3x12
Face pulls 3x15

Day 4- Deadlift 3x5 @ 80%
Barbell row 3x6-8
Dumbbell row 3x8-10
Lat pulldown 3x10-12
Good mornings 3x6-8
Reverse hyper 3x15
__________________________
Block 2- intensity acclimation 5s + 3s 

Volume drop-

Week 1
Day 1- Squat 3x5 @ 82.5%
Pause squat 3x3 @ 85% of Squat LBs.
Leg extensions 3x12
Hamstring curls 3x12

Day 2- bench 3x5 @ 82.5% 
Flat db press 4x6,8,8,10
Incline db press 4x8,8,6,5
Dips w/without weight 3x10-12
Skull crushers 3x12,10,8

Day 3- Military press 5x3*
Front raises 3x12
Side raises 3x12
Rear fly 3x12

Day 4- Deadlift 3x5 @ 82.5%
Romanian deadlift 3x6-8
Dumbbell row 4x6-12
Lat pulldown 4x10-12
Good mornings 3x6-8
______



Week 2
Day 1- Squat 5x3 @ 84%
Pause squat 4x2 @ 85% of Squat LBs.
Leg extension 3x12
Hamstring curls 3x12

Day 2- bench 5x3 @ 84%
Flat db press 4x10,8,6,5
Incline db press 4x10,8,6,5
Dips w/without weight 3x12,10,8
Skull crushers 3x12,10,8

Day 3- military press 3x5*
Front raises 3x12
Side raises  3x12
Face pull 3x12

Day 4- Deadlift 5x3 @ 84%
Romanian deadlift 3x6-8
Dumbbell row 4x6-12
Lat pulldowns 4x10-12
Good mornings 3x6-8



_______
Week 3
Day 1- Squat 3x5 @ 84%
Pause squat 3x3 @ 85% of Squat LBs.
Leg extension 3x10
Hamstring curls 3x10

Day 2- bench 3x5 @ 84%
Flat db press 4x8,6,6,5
Incline db press 4x8,8,6,5
Dips w/without weight 3x10,8,6
Skull crushers 3x10,8,6

Day 3- military press 5x3*
Front raises 3x10
Side raises 3x10
Rear fly 3x10

Day 4- Deadlift 3x5 @ 84%
Romanian deadlift 3x5-6
Dumbbell row 3x8,10,12
Lat pulldown 3x8-10
Good mornings 3x5-8




________
Week 4
Day 1- Squat 5x3 @ 86.5%
Pause squat 4x2  @ 85% of Squat LBs.
Leg extension 3x10
Hamstring curls 3x10

Day 2- bench 5x3 @ 86.5%
Flat db press 4x8,6,5,3
Incline db press 4x8,8,6,5
Dips w/without weight 3x8,6,5
Skull crushers 3x8,6,5

Day 3- military press 3x5*
Front raises 3x10
Side raises 3x10
Face pulls 3x10

Day 4- Deadlift 5x3 @ 86.5%
Romanian deadlift 3x5-6
Dumbbell row 3x6,8,8,10
Lat pulldowns 3x8-12
Good mornings 3x5-8


__________________________________
Block 3- 3s, 2s, 1s strength block 

Huge volume drop-

Week 1
Day 1- Squat 3x3 @ 88%
Pause squat 3x5,3,1 @ 85-87% Squat LBs.
Good mornings 3x12


Day 2- bench 3x3 @ 88%
Flat db press 3x8-10
Dips w/ without weight 3x8-10
Skull crushers 3x8-12

Day 3- military press 3x5*
Side raises 3x12-15
Rear fly 3x15-20
Face pulls 3x15-20


Day 4- Deadlift 3x3 @ 88%
Barbell row 4x6-8
Lat pull down 3x8
Hamstring curls 3x10




______________________
Week 2
Day 1- Squat 3x2 @ 91%
Pause squats 3x5,3,1 @ 84-86% of Squat LBs.
Good mornings 3x10

Day 2- bench 3x2 @ 91%
Flat db press 3x6-8
Dips w/ without weight 3x6-10
Skull crushers 3x8-10

Day 3- military press 5x3*
Side raises 3x15
Rear fly 3x15
Face pulls 3x15

Day 4- Deadlift 3x2 @ 91%
Lat pull downs 3x8
Hamstring curls 3x10
______________________
______________________
Week 3- peak Deadlift

Day 1- Squat 2x2  @ 94%
Leg extensions 3x10
Hamstring curls 3x10

Day 2- bench 2x2 @ 94%
Flat db press 3x8,6,5
Skull crushers 3x8,6,5

Day 3- military press 3x3*
Side raises 2x15
Rear fly 2x15
Face pulls 2x15


Day 4- Deadlift 1x1 @ 105-110+% 





_________________________
Week 4- peak squat/ Bench

Day 1- Squat 1x1 @ 105-110+%

Day 2- reward yourself/rest

Day 3- bench 1x1 @ 104-108+%

Day 4- reward yourself/rest






______________________
Week 5-
*active deload w/ lifting 
Or
*meet week full deload with no lifting

Day 1- squat 5x5 @ 60-65%

Day 2- bench 5x5 @ 60-65%

Day 3- military press 3x10*

Day 4- Deadlift 5x5 @ 60-65%
***

Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

 

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