Competition Prep

Jimmy S.

This program is part of a short competition prep due to two competitions relatively close together (roughly 12 weeks)

After a competition a hypertrophy block follows and meet prep begins after that block.

Weeks alternate between squat emphasis with competition bench and deadlift emphasis with bench accessories. The weeks that are non emphasis still include competition movements for technique and still include exercises to maintain muscle mass and strength for the respective lift.

The week should be done in this order
Day 1 Squat or Deadlift
Day 2 Pull
Day 3 Rest
Day 4 Push
Day 5 Rest
Day 6 (optional/as needed)rest day

Then start the new week

Squat and Deadlift days include a light press movement to maintain strength and muscle mass for pressing. Pressing days include light leg movements for active recovery.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Hack Squat

Deadlift (Barbell)

Stiff Leg Deadlift

Spoto Press

Seated Row (Machine)

Back Extension (Weighted)

Lat Pulldown

Cable Low Row

Face Pull

Concentration Curl

Bench Press (Barbell)

Cable Crossover

Skull Crusher (Bodyweight)

Lateral Raise (Dumbbell)

Lying Leg Curl

Goblet Squat

Block Pull (Barbell)

Split Squat (Bodyweight)

Incline Bench Press (Dumbbell)

Superman

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Rear Delt Fly (Dumbbell)

Preacher Curl (EZ Bar)

Competition Bench (Full Commands)

Incline Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Upright Row (Cable)

Glute-Ham Raise

Leg Curl

Leg Extension

Bicep Curl (Machine)

Monday

Wednesday/Thursday

Competition 

Squat/Comp Bench

Deadlift/Bench Acc.

Taper

Competition Week

1 reviews for Competition Prep

Jimmy S.