Week 1, Day 1 WEEK 2, Day 1 Week 3, Day 1 Week 4, Day 1 **Important Not

Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity 1
Deadlift 1 1 88% 1 1 88% #REF! 1 1 90% ### 1 1 88-90% 2
Deadlift 2 7 70% 3 6 70-75% #REF! 3 6 70-75% ### 4 5 78-80% 3
Pendlay Row 3 12 RPE 8 3 12 RPE 8 3 12 RPE 8 3 12 RPE 8 4
Leg Press 3 12 RPE 8 3 12 RPE 8 3 12 RPE 8 3 12 RPE 8 5
Pullup/Or Lat Pull Down 4 10 RPE 8 4 10 RPE 8 4 10 RPE 8 4 10 RPE 8 6
EZ Bar Curls (21s)(check explanation) 2 21 3 21 3 21 3 21 7
Core Workout of Choice Explanations
Conditioning: Warmup/Cooldown: 1/2 Mile Jog 1 Mile Striders: 100M on/100m Walk 1 .25 Mile Striders: 100M on/100m Walk 1 .5 Mile Striders: 100M on/100m Walk 1 .75 Mile Striders: 100M on/100m Walk EZ Bar 21s
Day 2 Backdowns
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity Striders
Competition Bench 3 4 75-80% 3 4 78% #REF! 3 5 78% ### 4 5 75-78% 60-70 % runs
Bench Larsen Press 3 10 RPE 8 3 10 RPE 8 #REF! 3 10 RPE 8 ### 3 10 RPE 8
Incline Dumbell or Incline Bench 3 12 RPE 8 3 12 RPE 8 3 12 RPE 8 3 12 RPE 8
DB Lateral Raise/Rear Delt Fly Superset 5 10 RPE 8 4 12 RPE 8 5 10 RPE 8 4 12 RPE 8
Tricep Pushdown Backdowns (check explanation) 2 2 2 3
Core Workout of Choice
Conditioning: 3 Mile Run at 60-70% of race pace 3.5 Mile Run at 60-70% of race pace 4 Mile Run at 60-70% of race pace 4.5 Mile Run at 60-70% of race pace
Day 3
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Paused Squat (WK 1, 2) - Comp Squat (WK 3, 4) 1 (2 sec pause) 2 75% 1 (2 sec pause) 2 78% #REF! 1 1 85% ### 1 1 88%
Competition Squat 3 6 73% 3 6 75% 3 8 75% 3 8 75-78%
Deadlift (2 second pause right off of the floor) 4 4 50% 4 4 52% 4 4 54% 4 4 56%
Barbell(Dumbell RDL)/Bent Over Row Super Set 4 10 RPE 8 4 10 RPE 8 4 10 RPE 8 4 10 RPE 8
Hack Squat 3 10 RPE 8 3 10 RPE 8 3 10 RPE 8 3 10 RPE 8
GHD Machine 3 10 3 10 3 10 3 10
Conditioning: Warmup/Cooldown: 1/2 Mile Jog 1.5 Mile Tempo Run 80% of race pace 1.5 Mile Tempo Run 85% of race pace 1.5 Mile Tempo Run 90% of race pace 1.5 Mile Tempo Run 95% of race pace
Day 4
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Competition Bench (3 second pause) 5 3 50% 5 3 52% #REF! 5 3 54% ### 5 3 56%
Banded (or chained) Bench 3 10 RPE 8 3 10 65% #REF! 3 10 68% ### 3 10 70%
Neutral Grip DB Press 3 12 RPE 8 3 12 RPE 8 #REF! 3 12 RPE 8 ### 3 12 RPE 8
Pullup/Or Lat Pull Down (25 reps total if pullup) 4 10 RPE 8 4 10 RPE 8 4 10 RPE 8 4 10 RPE 8
DB Lateral Raise/Rear Delt Fly Superset 5 10 RPE 8 4 12 RPE 8 5 10 RPE 8 4 12 RPE 8
Core Workout of Choice
Conditioning: Warmup/Cooldown: 1/2 Mile Jog 8 x 200m sprints (200m jog in-between) 2x 400m sprint (400m jog) 6x 200m (200m jog) 4x 400m sprint (400m jog) 4x 200m (200m jog) 5x 400m sprint (400m jog) 4x 200m (200m jog)
Day 5
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Competition Squat 3 5 73% 3 5 73% #REF! 4 5 75% ### 4 5 75%
Competition Bench 1 1 88% 1 1 88-93% #REF! 1 1 85% ### 1 1 85%
Competition Bench 3 6 73% 3 6 75% #REF! 3 7 75% ### 3 8 75-78%
Close Grip Bench 3 8 RPE 8 3 8 RPE 8 3 8 RPE 8 3 8 RPE 8
Tricep Pushdown Backdowns (check explanation) 2 2 3 3
GHD Machine 3 10 3 10 3 10 3 10
Conditioning: 6 Mile Run at 60-70% 6.5 Mile Run at 60-70% 7 Mile Run at 60-70% 7.5 Mile Run at 60-70%
 **Important Notes**
Nutrition: Consume 1 gram of protien per lb of body weight, do not cut down carbs, they are your fuel source
Hydration: Attempt to drink half an ounce of water per lb of bodyweight per day
Sleep: Attempt to get at least 7-8 hours of sleep a night, any less and your testerone will dip drastically
Warmups: Ensure you do dynamic warmups ( non-static) prior to your lifts. There is usually no need to exceed 10 minutes. Youtube is a great resource for proper warmups.
Mobility: Ensure you do some form of mobility/static stretching at the end of your workouts. Not doing so could result in injury down the road.
Accessories: The accessories I have programmed are recommendations, feel free to adjust the plan to your liking depending on equipment availabilty or exercise preference
Conditioning before or after strength? I usually do strength first, and then run immediately afterwards. I would never recommend running immediately prior to a lift, unless run in AM and lift in PM
Explanations
EZ Bar 21s 7 reps from bottom to middle, 7 full reps, into 7 reps from middle to top.
Backdowns Start at your heaviest weight, do 10 reps, immediately lower to next weight and do 10 reps. You should have lowered the weight 4 times in total. Once complete that is one "set".
Striders Focused on a cominbation of speed/form. First 5 sec ease into speed, 10 sec at top speed and increasing stride length, last 5 seconds ease into walk. Then walk for 40 seconds and repeat.
60-70 % runs These runs should be completed at conversational pace, another good indicator is being able to breath only through your nose for the duration of the run. These are meant to be very slow runs.
Week 5, Day 1 WEEK 6, Day 1 Week 7, Day 1 Week 8, Day 1
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Deadlift 1 1 88% 1 1 90% #REF! ### 1 1 MAX
Deadlift 4 4 82-85% 4 3 82-85% #REF! 4 2 90% ### 4 5 78-80%
Pendlay Row 3 12 RPE 8 2 12 RPE 8 1 12 RPE 8 3 12 RPE 8
Leg Press 3 12 RPE 8 2 12 RPE 8 1 12 RPE 8 3 12 RPE 8
Pullup/Or Lat Pull Down 4 10 RPE 8 2 10 RPE 8 1 10 RPE 8 4 10 RPE 8
EZ Bar Curls (21s)(check explanation) 3 21 2 21 1 21 3 21
Core Workout of Choice
Conditioning: Warmup/Cooldown: 1/2 Mile Jog 2 Mile Striders: 100M on/100m Walk 1 Mile Striders: 100M on/100m Walk 1 Mile Striders: 100M on/100m Walk 2 Mile Run 50-60%
Day 2
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Competition Bench 4 5 70% 4 5 70% #REF! 4 5 70% ### 1 1 MAX
Bench Larsen Press 3 10 RPE 8 2 10 RPE 8 #REF! 1 10 RPE 8 ### 3 10 RPE 8
Incline Dumbell or Incline Bench 3 12 RPE 8 2 12 RPE 8 1 12 RPE 8 3 12 RPE 8
DB Lateral Raise/Rear Delt Fly Superset 5 10 RPE 8 4 12 RPE 8 3 10 RPE 8 4 12 RPE 8
Tricep Pushdown Backdowns (check explanation) 3 2 1 2
Core Workout of Choice 4 30 3 25 2 25
Conditioning: 5 Mile Run at 60-70% of race pace 4 Mile Run at 60-70% of race pace 3 Mile Run at 60-70% of race pace Rest Recovery
Day 3
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Competition Squat 4 5 80% 4 3 85% #REF! 4 2 90-93% ### 1 1 MAX
Competition Squat 3 6 73% 3 6 75% 3 8 75% 3 8 75-78%
Deadlift 4 4 60% 3 5 54% 3 5 60% 4 4 56%
Barbell(Dumbell RDL)/Bent Over Row Super Set 4 10 RPE 8 2 10 RPE 8 1 10 RPE 8 4 10 RPE 8
Hack Squat 3 10 RPE 8 2 10 RPE 8 1 10 RPE 8 3 10 RPE 8
GHD Machine 3 10 2 10 1 10
Conditioning: Warmup/Cooldown: 1/2 Mile Jog 1.5 Mile Tempo Run 100% of race pace 1.5 Mile Tempo Run 80% of race pace 1.5 Mile Tempo Run 80% of race pace 1 Mile Jog
Day 4
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Competition Bench (3 second pause) 5 3 50% 5 3 52% #REF! 5 3 54% ### 5 3 56%
Banded (or chained) Bench 3 10 RPE 8 3 10 65% #REF! 3 10 68% ### 3 10 70%
Neutral Grip DB Press 3 12 RPE 8 2 12 RPE 8 #REF! 1 12 RPE 8 ### 3 12 RPE 8
Pullup/Or Lat Pull Down (25 reps total if pullup) 4 10 RPE 8 2 10 RPE 8 1 10 RPE 8 4 10 RPE 8
DB Lateral Raise/Rear Delt Fly Superset 5 10 RPE 8 2 12 RPE 8 1 10 RPE 8 4 12 RPE 8
Core Workout of Choice
Conditioning: Warmup/Cooldown: 1/2 Mile Jog 6 x 400m sprints(400m jog in between) 4x200m(200 jog) 2 x 400m sprint (400m jog), 4 x 200m(200m jog) 6 x 200m sprints (200m jog in-between) 1-5 Mile Run Test
Day 5
Exercise Sets Reps Intensity Sets Reps Intensity Load Sets Reps Intensity Load Sets Reps Intensity
Competition Squat 3 6 70% 3 5 73% #REF! 3 3 73% ### 4 5 75%
Competition Bench 1 1 88% 1 1 88-93% #REF! 1 1 85% ### 1 1 85%
Competition Bench 3 6 73% 3 6 75% #REF! 3 7 75% ### 3 8 75-78%
Close Grip Bench 3 8 RPE 8 2 8 RPE 8 1 8 RPE 8 3 8 RPE 8
Tricep Pushdown Backdowns (check explanation) 3 2 1 3
GHD Machine 3 10 3 10
Conditioning: 8 Mile Run at 60-70% 6 Mile Run at 60-70% 3 Mile Run at 60-70%
 **Important Notes**
1 Nutrition: Consume 1 gram of protien per lb of body weight, do not cut down carbs, they are your fuel source
2 Hydration: Attempt to drink half an ounce of water per lb of bodyweight per day
3 Sleep: Attempt to get at least 7-8 hours of sleep a night, any less and your testerone will dip drastically
4 Warmups: Ensure you do dynamic warmups ( non-static) prior to your lifts. There is usually no need to exceed 10 minutes. Youtube is a great resource for proper warmups.
5 Mobility: Ensure you do some form of mobility/static stretching at the end of your workouts. Not doing so could result in injury down the road.
6 Accessories: The accessories I have programmed are recommendations, feel free to adjust the plan to your liking depending on equipment availabilty or exercise preference
7 Conditioning before or after strength? I usually do strength first, and then run immediately afterwards. I would never recommend running immediately prior to a lift, unless run in AM and lift in PM
Explanations
EZ Bar 21s 7 reps from bottom to middle, 7 full reps, into 7 reps from middle to top.
Backdowns Start at your heaviest weight, do 10 reps, immediately lower to next weight and do 10 reps. You should have lowered the weight 4 times in total. Once complete that is one "set".
Striders Focused on a cominbation of speed/form. First 5 sec ease into speed, 10 sec at top speed and increasing stride length, last 5 seconds ease into walk. Then walk for 40 seconds and repeat.
60-70 % runs These runs should be completed at conversational pace, another good indicator is being able to breath only through your nose for the duration of the run. These are meant to be very slow runs.