my 12 week training program for a meet

[purplelaceteddy]

it starts out for endurance...and then the reps decrease and the accessories are cut back ......it worked for me to gain 3 National titles..

Here goes..

Bench workout
12 weeks out and
11 weeks out

Bench 3 sets X 10 reps (50 %) (55%)
(that’s it…don’t go higher)

Incline bench
3 sets X 10 reps

Decline Bench
3 sets X 10 reps

Shoulder Press
3 sets X 10 reps

Military Press
3 Sets X reps

Side Raises
3 sets X 10 reps

Lateral raises
3 sets X10 reps

Dips
3 sets X10 reps

Close Grip Bench
3 sets X 10 reps

Z-bar Nose Breakers
3 sets X10 reps

Tricep Push Downs
3 sets X 10 reps








Squat workout
12 weeks out and
11 weeks out


Squat 3 sets X 10 reps
(50%) (55%)



Leg Press
3 sets X 10reps

Leg Curl
3 sets X 10 reps

Leg Extension
3 sets X 10 reps

Calf Raises
3 sets X 10 reps

Lateral Pull Downs
3 sets X 10 reps

Straight Bar Curls
3 sets X 10 reps

Crunches
3 sets X 10 reps
















Dead lift workout
12 weeks out and
11 weeks out

Dead lift 3 sets X 10 reps (50 %) (55%)



Wide Stance Squat
3 sets X 10 reps

Stiff Dead lift
3 sets X 10 reps

Shrugs
3 sets X 10 reps

Bent Over rows
3 sets X 10 reps

Lat pull down
(front and back )
3 sets X 10 reps

Straight bar curls
3 sets X 10 reps

Z-bar Curls
3 sets X 10 reps

Reverse Curls
3 sets X 10 reps

Hyperextensions
3 sets X 10 reps

Crunches
3 sets X 10 reps







Bench workout
10 weeks out
9weeks out

Bench 3 sets X 8 reps (60 %) (65%)
(that’s it…don’t go higher)

Incline bench
3 sets X 10 reps

Decline Bench
3 sets X 10 reps

Shoulder Press
3 sets X 10 reps


Side Raises
3 sets X 10 reps

Lateral raises
3 sets X10 reps

Dips
3 sets X10 reps

Close Grip Bench
3 sets X 10 reps

Z-bar Nose Breakers
3 sets X10 reps

Tricep Push Downs
3 sets X 10 reps










Squat workout
10weeks out and
9 weeks out


Squat 3 sets X 8 reps
(60%) (65%)



Leg Press
3 sets X 10reps

Leg Curl
3 sets X 10 reps


Calf Raises
3 sets X 10 reps


Crunches
3 sets X 10 reps























Dead lift workout
10 weeks out and
9 weeks out


Dead lift 3 sets X 8reps (60 %) (65%)





Shrugs
3 sets X 10 reps

Bent Over rows
3 sets X 10 reps

Lat pull down
(front and back )
3 sets X 10 reps


Hyperextensions
3 sets X 10 reps

Crunches
3 sets X 10 reps


















Bench workout
8weeks out
7weeks out

Bench 3 sets X 6reps (70%) (75%)
(that’s it…don’t go higher)

Incline bench
3 sets X 8reps


Shoulder Press
3 sets X 8 reps

Straight Bar Curls
3sets X 8 reps

Z-Bar Curls
3 sets X 8 reps

Close Grip Bench
3 sets X 8 reps

Z-Bar Nose Breakers
3 sets X 8 reps

Tricep Push Downs
3 sets X 8 reps

Dips
3 sets X 8reps













Squat workout
8weeks out and
7 weeks out


Squat 3 sets X 6reps
(70%) (75%)



Leg Press
3 sets X 8reps

Leg Curl
3 sets X 8 reps


Calf Raises
3 sets X 8 reps


Crunches
3 sets X 8 reps























Dead lift workout
8 weeks out and
7 weeks out


Dead lift 3 sets X 6eps (70 %) (75%)



Shrugs
3 sets X 8 reps


Lat pull down
(front and back )
3 sets X 8 reps


Hyperextensions
3 sets X 8 reps

Crunches
3 sets X 8 reps






















Bench workout
6weeks out
5weeks out

Bench 3 sets X 4reps (80%)(85%)
(that’s it…don’t go higher)

Incline bench
3 sets X 5reps


Shoulder Press
3 sets X 5 reps

Straight Bar Curls
3sets X5 reps

Z-Bar Curls
3 sets X 5 reps

Close Grip Bench
3 sets X 5 reps

Z-Bar Nose Breakers
3 sets X 5 reps

Tricep Push Downs
3 sets X 5 reps

Preacher Curls
3 sets X 5 reps













Squat workout
6weeks out and
5 weeks out


Squat 3 sets X 4reps
(80%)(85%)


Leg Press
3 sets X 5reps

Leg Curl
3 sets X 5 reps


Calf Raises
3 sets X 5 reps


Crunches
3 sets X 5 reps

























Dead lift workout
6 weeks out and
5 weeks out


Dead lift 3 sets X4reps
(80%)(85%)


Shrugs
3 sets X 5 reps


Lat pull down
(front and back )
3 sets X 5 reps


Hyperextensions
3 sets X 5 reps

Crunches
3 sets X 5 reps






















Bench workout
4weeks out
3weeks out

Bench 3 sets X 2reps (90%) (92%)
(that’s it…don’t go higher)



Shoulder Press
3 sets X 3 reps

Straight Bar Curls
3sets X3 reps

Z-Bar Nose Breakers
3 sets X 3 reps

Tricep Push Downs
3 sets X 3 reps

Preacher Curls
3 sets X 3 reps





















Squat workout
4weeks out and
3 weeks out


Squat 3 sets X 2reps
(90%) (92%)


Leg Press
3 sets X 3reps

Leg Curl
3 sets X 3 reps


Calf Raises
3 sets X 3 reps


Crunches
3 sets X 3 reps

























Dead lift workout
4 weeks out and
3 weeks out


Dead lift 3 sets X2reps
(90%) (92%)


Shrugs
3 sets X 3 reps


Lat pull down
(front and back )
3 sets X 3 reps



Crunches
3 sets X 3 reps

























Bench workout
2weeks out
1weeks out

Bench 3 sets X 1rep (95%) (97%)
(that’s it…don’t go higher)






WEEK OF MEET………………………………………..

REST!!!!



























Squat workout
2weeks out and
1 weeks out

Squat 3 sets X 1rep
(95%) (97%)








































Dead lift workout
2 weeks out and
1 weeks out

Dead lift 3 sets X1rep
(95%) (97%)