Comp Prep

Get ready to elevate your performance with the Comp Prep program, a comprehensive 16-week training plan designed for serious lifters. Committing to four days a week, you'll focus on essential compound movements like squats, deadlifts, and bench presses, all tailored to enhance your strength and technique. Each session incorporates progressive overload principles, ensuring you push your limits while honing your skills for competition readiness. Perfect for those looking to take their lifting game to the next level, this program combines intensity and structure to help you achieve your goals.

Prep for your meet without sacrificing on OHP. 

Know what your maxes are for SBDO. Enter those. If confused see below.

For Bench Press (Paused) vs Bench Press there should be virtually no difference. If there is feel free to enter them individually otherwise just enter the same number.

Same goes for Squat and Deads. 

Add exercises if you want to work on something in particular but AT A MINIMUM do what is prescribed.

Rest times are entirely on YOU. I personally like to rest until I catch my breath again and then another 30s on top of that.

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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 (Barbell)

Bench Press (Paused)

Overhead Press (Barbell)

Bent Over Row (Barbell)

Back Extension (Weighted)

Deadlift (Barbell)

Front Squat (Paused)

Chin-Up (Bodyweight)

Squat (To Pins)

Incline Bench Press (Barbell)

Meadow Row

Bird Dog

Deadlift (Paused)

Bench Press (Barbell)

Stiff Leg Deadlift

Lat Pulldown

JM Press

Side Plank

Squat (Paused)

Feet Up Bench Press

Rolling Planks

Bench Press (Close Grip)

Bench Press (W/ Bands)

Belt Squat

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