Universal program
The main point is – don’t follow this program but change it so that it suits you and your needs.
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There are two periods(plans): the training period and the competition period.
1 Day (Monday)
1. Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 2 x 5 (22)
2. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 5 (27)
3. Lateral side rises with dumbbells 10 x 5
4. Squat
50% 5 x 1, 60% 5 x 1, 70% 4 x 4 (26)
5. Abs 10 x 3 Total: 75
3 Day (Wednesday)
1. Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 3 x 5 (24)
2. Bench
50% 6 x 1, 60% 5 x 1, 70% 4 x 1, 75% 3 x 2, 80% 2 x 2,
75% 3 x 1, 70% 4 x 1, 65% 6 x 1, 60% 8 x 1, 50% 10 x 1 (56)
3. Lateral side rises with dumbbells 10 x 5
4. Deadlift (up to knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 4 (24)
5. Good Mornings (upright) 5 x 5 Total: 104
5 Day (Friday)
1. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 4 (24)
2. Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 5 (27)
3. Bench
55% 5 x 1, 65% 4 x 1, 75% 3 x 4 (21)
4. Lateral side rises with dumbbells 10 x 5.
5. Abs 10 x 3.
Total: 72
6 Day (Satturday)
1. Deadlift (you are on the box)
50% 3 x 1, 60% 3 x 1, 65% 2р х 4 (14)
2. Bench incline 4 x 5
3. Dips 6 x 5
4. Deadlift (bar is on the boxes)
60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 2 x 3 (20)
5. Good Mornings (seated) 5 x 5
Total: 34
Week total: 285
Week 2
1 Day(Monday)
1. Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 2, 85% 2 x 3 (24)
2. Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 5 (27)
3. Bench
55% 4 x 1, 65% 4 x 1, 75% 4 x 4 (24)
4. Lateral side rises with dumbbells 10 x 5
5. Abs 10 x 3 Total: 75
3 Day(Wednesday)
1.Deadlift (you are on the box)
50% 3 x 1, 60% 3 x 1, 65% 2 x 4 (14)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 2 x 3, 85% 1х2,
80% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1 (44)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift
50% 3 x 1. 60% 3 x 1, 70% 3 x 1, 80% 3 x 4 (21)
5.Good Mornings(upright) 5 x 5.
Total: 79
5 Day (Friday)
1.Squat
55% 5 x 1, 65% 4 x 1, 75% 3 x 1. 85% 2 x 4 (20)
2.Bench
55% 5 x 1, 65% 4 x 1, 75% 3 x 5 (24)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2рх4 (17)
5.Abs 10 x 3. Total: 61
6 Day (Saturday)
1.Deadlift (up to knees)
50% 4 x 1, 60% 4 x 1, 70% 3 x 1, 75% 2 x 5 (21)
2.Incline Bench 4 x 6.
3.Push-ups 5 x 5.
4.Dips 8 x 5.
5.Good Mornings(seated) 5 x 5. Total: 21
Week Total: 236
3 Week
1 Day (Monday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 1. 80% 3 x 4 (24)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 5 (27)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
50% 5 x 1, 60% 5 x 1, 70% 5 x 5 (35)
5.Abs 10 x 3. Total: 86
3 Day (Wednesday)
1.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 3 x 4 (21)
2.Bench
50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,
70% 4 x 1, 75% 3 x 1, 80% 2 x 2, 85% 1 x 2,
80% 2 x 1, 75% 3 x 1, 70% 4 x 1, 65% 5 x 1,
60% 6 x 1. 55% 7 x 1, 50% 8 x 1 (74)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift (up to knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 4 (24)
5.Good Mornings (seated) 5 x 5 Total: 119
5 Day (Friday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 2, 85% 2 x 3 (24)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 5 (27)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
50% 6 x 1, 60% 6 x 1, 65% 6 x 4 (36)
5.Dips 6 x 6.
6.Abs 10 x 3. Total: 87
6 Day (Saturday)
1.Deadlift (you are on the box)
50% 3 x 1, 60% 3 x 1, 65% 3 x 4 (18)
2.Bench
50% 6 x 1, 60% 6 x 1, 65% 6 x 5 (42)
3.Triceps 10 x 5.
4.Deadlift (bar is on the boxes)
60% 4 x 1, 70% 4 x 1, 80% 4 x 2, 85% 4 x 3 (28)
5.Good Mornings (upright) 5 x 5. Total: 88
Week Total: 380
4 Week
1 Day (Monday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 6 (30)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 2,
85% 2 x 3, 80% 3 x 2. (30)
3.Dips 6 x 5.
4.Lateral side rises with dumbbells 10 x 5.
5.Abs 10 x 3. Total: 60
3 Day (Wednesday)
1.Deadlift (you are on the box)
50% 3 x 1, 60% 3 x 1, 65% 3рх1п, 70% 2 x 4 (17)
2.Bench
50% 5 x 1, 60% 5 x 1, 70% 5 x 1, 75% 4 x 5 (35)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 3 x 2, 85% 2 x 3 (21)
5.Good Mornings (upright) 5 x 5. Total: 73
5 Day(Friday)
1.Squat
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 3, 85% 2 x 3 (27)
2.Bench
50% 5 x 1, 60% 4 x 1, 70% 3 x 1, 80% 3 x 5 (27)
3.Dips 6 x 5.
4.Lateral side rises with dumbbells 10 x 5.
5.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (18)
6.Abs 10 x 5. Total: 72
6 Day (Saturday)
1.Deadlift (up to knees)
50% 3 x 1, 60% 3 x 1, 70% 3 x 1. 80% 2 x 4 (17)
2.Push-ups 5 x 5.
3.Incline Bench 4 x 6.
4.Deadlift (bar is on the boxes)
60% 3 x 1, 70% 3 x 1, 80% 3 x 2, 90% 3 x 3 (21)
5.Good Mornings (seated) 5 x 5. Total: 48
Week Total: 253
Month Total: 1154
Competition period:
1 Week
1 Day(Monday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 75% 2 x 3 (15)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 75% 2 x 3 (15)
3.Lateral side rises with dumbbells 8 x 4
4.Abs 10 x 3 Total: 30
3 Day (Wednesday) – skills evaluation
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 2,
90% 1 x 1, 95%-100% 1 x 2-3 (17)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 2,
90% 1 x 1, 95%-100% 1 x 2-3 (17)
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 2 x 1, 80% 2 x 1,
90% 1 x 1, 95%-100% 1 x 2-3 (14)
Total: 48
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 75% 2 x 4 (17)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 75% 3 x 5 (24)
3.Lateral side rises with dumbbells 10 x 5.
4.Good Mornings (seated) 5 x 5.
Total: 41
6 Day (Saturday)
1.Deadlift (up to knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 4 (24)
2.Incline Bench 4 x 6
3.Dips 6 x 5.
4.Deadlift (bar is on the boxes)
55% 3 x 1, 65% 3 x 1, 75% 3 x 1, 85% 2 x 4 (17)
5.Abs 10 x 5. Total: 41
Week Total:215
Note:
if you improved your 1-rep max in any exercise, it’s highly recommended to calculate percents using new results _after_ the competition (in a _new_ cycle, not in the current one) if the competition
is within 1 month.
2 Week
1 Day (Monday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 3 x 2, 85% 2 x 3 (21)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 2,
90% 1 x 2, 80% 2 x 2 (19)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
50% 4 x 1, 60% 4 x 1, 70% 4 x 4 (24)
5.Abs 10 x 3. Total: 64
3 Day (Wednesday)
1.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 3 x 2, 85% 2 x 3 (21)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 3 x 5 (24)
3.Lateral side rises with dumbbells 10 x 5.
4.Deadlift (upto knees)
55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (21)
5.Good Mornings (upright) 5 x 5.
Total: 66
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 3 x 4 (21)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 2, 80% 2 x 2, 85%1 x 3(19)
3.Lateral side rises with dumbbells 10 x 5.
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 2 x 4 (14)
5.Abs 10 x 3. Total: 54
6 Day (Saturday)
1.Bench
55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (18)
2.Dips 4 x 5.
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 4 (17)
4.Good Mornings (seated) 5 x 5. Total: 35
Week Total:219
3 Week
1 Day (Monday)
1.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 2, 85% 1 x 2 (15)
2.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 5 (19)
3.Bench
55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (18)
4.Lateral side rises with dumbbells 8 x 4
5. Good Mornings (upright) 4 x 5
Total: 52
3 Day (Wednesday)
1.Bench
50% 3 x 1. 60% 3 x 1, 70% 3 x 1, 80% 3 x 5 (24)
2.Lateral side rises with dumbbells 8 x 4.
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 4 (17)
4.Abs 8 x 3. Total: 41
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 2, 85% 1 x 2 (15)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 4 (17)
3.Lateral side rises with dumbbells 8 x 4.
4.Squat
55% 3 x 1, 65% 3 x 1, 75% 3 x 4 (18)
5. Good Mornings (seated) 4 x 4. Total: 50
6 Day (Saturday)
1.Incline Bench 3 x 5.
2.Dips 4 x 5.
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 75% 3 x 4 (21)
4.Abs 8 x 4. Total: 21
Week Total: 164
4 Week
1 Day (Monday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 4 (17)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 4 (17)
3.Lateral side rises with dumbbells 6 x 4.
4.Good Mornings (upright) 4 x 4. Total: 34
3 Day (Wednesday)
1.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 4 (17)
2.Lateral side rises with dumbbells 6 x 3.
3.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 75% 2 x 4 (17)
4.Abs 8 x 3.
Total: 34
5 Day (Friday)
1.Squat
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 75% 2 x 3 (15)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 3 x 1, 80% 2 x 4 (17)
3.Lateral side rises with dumbbells 6 x 3.
4.Good Mornings (seated) 4 x 4.
Total: 32
6 Day (Saturday)
Rest
Week Total: 100
5 Week
1 Day (Monday)
1.Deadlift
50% 3 x 1, 60% 3 x 1, 70% 2 x 3 (12)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 2 x 2, 75% 1 x 3 (13)
3.Abs 8 x 2.
Total: 25
3 Day (Wednesday)
1.Squat
50% 3 x 1, 60% 3 x 1, 65% 2 x 3 (12)
2.Bench
50% 3 x 1, 60% 3 x 1, 70% 2 x 3 (12)
Total: 24
5 – 6 – 7 Days:
Competition
Week Total: 48
Month Total: 746
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My notes:
“Upright” – it’s “The Arched Back Good Mornings” in the article.
Deadlift: when “you are on the box” – it means you are staying on the higher
level then bar, i.e. you are doing deadlift “from the pit”
when “bar is on the boxes” – it’s a partial deadlift – you start from
the level of your knees.
“up to knees” – you start deadlifting as usual but you stop right
after the bar is above your knees.
Take smaller weights for the first week – it’s not as easy as you could think when you start.
Don’t try to use heavy weights for anything but Squat, Bench, Deadlift.
Lateral side rises with dumbbells, Dips – you need this as stretching/additional exercise, it’s very easy to get an injury if you try to use heavy weights here (I’ve got one).
You can increase rest between training days (it’ll be 10-days cycle), you can remove 6th day from your training schedule (I do it right now – I don’t do Saturday plan).
If you are too tired/lazy/whatever – don’t do additional exercises, do Squat, Bench, Deadlift only (those which have percents in them).
The main point is – don’t follow this program but change it so that it suits you and your needs.
Watch your knees (finalgon!) and your back (finalgon!), watch your chest (finalgon!) as well.
Do perfect warm-ups – I do two sets with 20 kg x 20 and 60kg x 10 before I start warming up as
written in the program.