16 Week Meet Prep

This 16 week program is made to help push your numbers and test your limits. Set up in 4 week blocks starting with a high volume phase followed by what I call a strength block, and a peek block. All leading into a 2 week re-load week to help you recover and hit that peek for meet week.

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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)

Leg Extension

Back Extension (Weighted)

Bench Press (Barbell)

Rolling Tricep Extension (Dumbbell)

Chest Fly (Dumbbell)

Seated Row (Cable)

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (EZ Bar)

Incline Bench Press (Barbell)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Dumbbell Row

Good Morning

French Press

Spoto Press

Rear Delt Fly (Dumbbell)

Sling Shot Bench Press (Barbell)

Bench Press (Dumbbell)

This week is to keep the blood flowing and should be RPE6 or less

Lying Leg Curl

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