11-Week SBD Builder (4 day)

This program is for intermediate to advanced lifters who want to build their big 3 without too much junk volume (there may be a bit, depending on perspective.. possibly not enough. Adjust assistance work to your liking but keep big 3 the same). This consists of 4 blocks.
Week 1 - 4: Build up to 2RM on big 4 (OHP included).
Week 5 - 8: Build up to 1RM on big 4 (OHP included). Week 8 is your peak week where where you will work up to a near max on squat, near max on bench, and near max on deadlift all over the course of a week. Assistance work will noticeably lessened.
Weeks 9-11: Taper / meet. You will only have 2 sessions on week 9; the deadlift opener session and the squat/bench opener session. On week 11, you will have a final taper with extremely submaximal weights to stay grooved for the meet. 

Base Weeks (Weeks 1-7) Frequency
Squat Frequency - 2x (Comp Day 4/Accessory Day 2)
Bench Frequency - 3x (Accessory Day 1/Comp Day 3/Accessory Day 4)
Deadlift Frequency - 2x (Accessory Day 3/Comp Day 1)
OHP Frequency - 1x (Day 2)

It is recommended after meet day that you take a full week to deload before doing another cycle with this program. Can therefore be used 4x per year.

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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

Deadlift (Barbell)

Larsen Press (Barbell)

Incline Bench Press (Barbell)

Pull-Up (Bodyweight)

Hammer Curl (Dumbbell)

Calf Raise (Leg Press)

Squat (Paused)

Safety Bar Squat

Overhead Press (Barbell)

JM Press

Single Arm Row (Cable)

Face Pull

Deadlift (Paused)

Deadlift (Deficit)

Bench Press (Paused)

Preacher Curl (EZ Bar)

Lat Pulldown (Close Grip)

Calf Raise (Machine)

Squat (Low Bar)

Long Pause Bench Press

Bench Press (Close Grip)

Chest Supported Row (Machine)

Skull Crusher (Barbell)

Pull-Up (Weighted)

Barbell Row

Bicep Curl (EZ Bar)

Pull-Up (Neutral Grip, Bodyweight)

Pendlay Row

Deadlift Opener (10 days out)

S/B Opener (7 days out)

Taper (4 days out)

Meet Week

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