Swoletariate 16 Week Advanced Meet Prep

This is a block periodization program that goes from hypertrophy, to strength, to taper. It’s designed for a posterior dominant squatter who needs focus on quads and upper back deficiencies. It is also designed for someone who needs to navigate a busy public gym so the order is strategic to match lifting needs and efficiency

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Squat (Low Bar)

Zercher RDL

Belt Squat

Seated Row (Cable)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Hammer Curl

Hypertrophy wk 1 - Squat focus

Bench Press (Barbell)

Spoto Press

Lat Pulldown (Close Grip)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Hypertrophy wk1 - bench/upper

Hypertrophy wk 2 - Squat focus

Hypertrophy wk2 - bench/upper

Hypertrophy wk 3 - Squat focus

Hypertrophy wk3 - bench/upper

Deadlift (Barbell)

Elevated Front Foot Bulgarian Split Squat (Smith)

Good morning (Smith)

Hyper wk1 - Deadlift focus

Hyper wk2 - Deadlift focus

Hyper wk3 - Deadlift focus

Hypertrophy wk 4 - Squat focus

Hypertrophy wk 4 - bench/upper

Hyper wk 4 - Deadlift focus

Strength wk 1 - Squat focus

Block Press

Strength wk 1 - bench/upper

Squat (Paused)

Good Morning

Hanging Leg Raise

Strength wk 1 - Deadlift focus

Strength wk 2 - Squat focus

Strength wk 2 - bench/upper

Strength wk 2 - Deadlift focus

Strength wk 3 - Squat focus

Strength wk 3 - bench/upper

Strength wk 3 - Deadlift focus

Strength wk 4 - Squat focus

Strength wk 4 - bench/upper

Strength wk 4 - Deadlift focus

Lat Pulldown

Specificity wk 1 - bench/upper

Specificity wk 2 - bench/upper

Specificity wk 3 - bench/upper

Specificity wk 4 - bench/upper

Taper wk 1 - bench/upper

Halting Deadlift

Taper week 1 - DL focus

Hip Flexor Stretch

Taper week 1 - accessories

Bench Press (Paused)

Reverse Bicep Curl (EZ Bar)

Taper wk 2 - bench/upper

Deload - Squat focus

Deload - bench/upper

Deload- DL focus

Deload

Band Pull Apart

7 days out

Squat (Barbell)

6 days out

5 days out 

Stretching

3 days out

Specificity wk 2 - Squat focus

Specificity wk 2 - DL focus

Specificity wk 3 - Squat focus

Specificity wk 3 - DL focus

Taper week 2 - accessories

Taper wk 1 - Squat focus

Specificity wk 4 - Squat focus

Taper wk 2 - Squat focus

Taper week 2 - DL focus

Specificity wk 1 - DL focus

Floating Deadlift

Strength wk 1 - accessories

Strength wk 2 - accessories

Strength wk 3 - accessories

Strength wk 4 - accessories

Specificity wk 1 - accessories

Specificity wk 1 - Squat focus

Specificity wk 2 - accessories

Specificity wk 3 - accessories

Specificity wk 4 - accessories

Bench Press (Dumbbell)

Back Extension

Hypertrophy wk 1 - accessories

Hypertrophy wk 2 - accessories

Hypertrophy wk 3 - accessories

Hypertrophy wk 4 - accessories

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