Week 1-4 Block 3 16/12/2024-6/1/2025
Week 1
Exercise Sets Reps Low High
Squat 4 2 132.5kg 140kg
Pause Squat 3 2 105kg 112.5kg
Pause Squat (2 Second Pause) [Link]
Week 2
Exercise Sets Reps Top Set Sets Reps Drop Sets
Squat 2 1 165kg 3 2 140kg
Week 3
Exercise Sets Reps Low High
Squat 3 2 135kg 142.5kg
Pause Squat 2 2 107.5kg 115kg
Week 4
Exercise Sets Reps Weight
Squat 1 1 1RM
Accessory Exercises Sets Reps RPE
Leg Press 4 8-12 7-8 RPE
Leg Extension 4 8-12 7-8 RPE
Leg Curl 4 8-12 7-8 RPE
Seated Calf Raise 4 8-12 7-8 RPE
Plank 4 30-45 Second Hold
Plank [Link]
Week 1-4 Block 3 16/12/2024-6/1/2025
Session 2 Bench Press
Week 1
Exercise Sets Reps Low High
Bench Press 4 2 80kg 87.5kg
Close Grip Bench Press 3 2 72.5kg 80kg
Close Grip = 2-3 Fingers spaces closer than your normal grip.
Week 2
Exercise Sets Reps Top Set Sets Reps Drop Sets
Bench Press 1 2 100kg 4 2 85kg
Week 3
Exercise Sets Reps Low High
Bench Press 3 2 82.5kg 90kg
Close Grip Bench Press 2 2 75kg 82.5kg
Week 4
Exercise Sets Reps Weight
Bench Press 1 1 1RM
Accessory Exercises Sets Reps RPE
Dumbbell Bench Press 4 8-12 7-8 RPE
Seated Row 4 8-12 7-8 RPE
Dumbbell Tricep Ext 4 8-12 7-8 RPE
Pec Fly Machine 4 8-12 7-8 RPE
Hammer Curls 4 8-12 7-8 RPE
Dumbbell Tricep Ext [Link]
Week 1-4 Block 3 16/12/2024-6/1/2025
Session 3 Deadlift
Week 1
Exercise Sets Reps Low High
Deadlift 4 2 137.5kg 145kg
Pause Deadlift 3 2 110kg 117.5kg
Pause Deadlift (2 Second Pause) [Link]
Week 2
Exercise Sets Reps Top Set Sets Reps Drop Sets
Deadlift 2 1 170kg 4 2 145kg
Week 3
Exercise Sets Reps Low High
Deadlift 3 2 142.5kg 150kg
Pause Deadlift 2 2 115kg 122.5kg
Week 4
Exercise Sets Reps Weight
Deadlift 1 1 1RM
Accessory Exercises Sets Reps RPE
Hip Thrust Machine 4 8-12 7-8 RPE
Leg Curl 4 8-12 7-8 RPE
Seated Lat Row 4 8-12 7-8 RPE
Standing Cable Crunch 4 8-12 7-8 RPE
Standing Cable Crunch [Link]
Week 1-4 Block 2 18/10/2024-9/12/2024
Session 4
Week 1
Exercise Sets Reps Low High
Close Grip Incline Press 2RM
Work up to a 2RM Followed by 4 sets of 2 reps 85-90% of today’s 2RM
Week 2
Exercise Sets Reps Low High
Close Grip Incline Press 4 2 80%* 85%*
80-85% of last week’s 2RM
Week 3
Exercise Sets Reps Low High
Close Grip Floor Press 2RM
Work up to a 2RM Followed by 4 sets of 2 reps 85-90% of today’s 2RM
Week 4
Exercise Sets Reps Low High
Close Grip Floor Press 4 2 70%* 75%*
70-75% this Blocks 2RMs
Accessory Exercises Sets Reps RPE
Seated Dumbbell
4 8-12 7-8 RPE
Overhead Press
Lat Pull Down 4 8-12 7-8 RPE
Tricep Push Down (Rope) 4 8-12 7-8 RPE
Rear Delt Machine 4 8-12 7-8 RPE
Hammer Curl 4 8-12 7-8 RPE
Close Grip Floor Press [Link]