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Complete 16-Week Program

The document provides a 4-week training program with details on exercises, sets, reps, intensities, loads, tempos, and rest periods for each workout. The program focuses on compound barbell lifts like squats, deadlifts, presses, and rows. Intensities and loads generally increase from week to week as the program progresses.

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Diogo Lima Barreto
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1K views

Complete 16-Week Program

The document provides a 4-week training program with details on exercises, sets, reps, intensities, loads, tempos, and rest periods for each workout. The program focuses on compound barbell lifts like squats, deadlifts, presses, and rows. Intensities and loads generally increase from week to week as the program progresses.

Uploaded by

Diogo Lima Barreto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Lift Max (lbs)

Squat 290
Bench 175
Deadlift 375
WEEK 1, Day 1 WEEK 2, Day 1 Week 3, Day 1
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Squat 4 7 67% 195 1.0.1 180 4 6 70% 205 1.0.1 180 4 6
Paused Bench 4 7 67% 115 1.1.1 180 4 6 70% 125 1.1.1 180 4 6
Overhead Press 3 8 1.0.1 120 3 8 1.0.1 120 3 7
Bent Over Row 3 12 1.0.1 90 3 12 1.0.1 90 3 8
GHR Back Extensions 4 12 1.0.1 60 4 12 1.0.1 60 5 10

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Deadlift 4 7 67% 250 1.0.1 180 4 6 70% 265 1.0.1 180 4 6
3ct Pause Bench 3 5 60% 105 1.3.1 180 3 6 60% 105 1.3.1 180 3 4
SSB or Front or High Bar Pause Squat 3 5 8RPE 1.2.1 180 3 6 8RPE 1.2.1 45 3 4
Wide Grip Seated Row (cable - mimic bench grip and
movement) 5 8 1.0.1 90 5 8 1.0.1 90 5 8

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Pin Squat (pins set for full depth) 3 6 65% 190 1.1.1 120 3 5 70% 205 1.1.1 120 3 6
2Board Press 3 6 8RPE 1.0.1 60 3 5 8RPE 1.0.1 60 3 4
1-Arm DB Rows 5 10 1.1.1 90 5 10 1.1.1 90 5 8
Birddogs (reps per side) 3 6 1.1.1 90 3 6 1.1.1 90 3 8

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
2ct Pause Deadlift (pause barely off floor) 3 6 63% 235 x 120 3 5 65% 245 x 120 3 6
Rep Bench (Touch and Go) 4 10 63% 110 1.0.1 120 4 10 65% 115 1.0.1 120 4 10
SLDL 3 8 40% 150 1.0.1 180 3 8 43% 160 1.0.1 180 3 6
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8
Tricep movement of choice 4 10 1.0.1 90 4 10 1.1.1 90 4 8
Week 4, Day 1
Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
73% 210 1.0.1 180 5 5 75% 220 1.0.1 180
73% 130 1.1.1 180 5 5 75% 130 1.1.1 180
1.0.1 120 3 7 1.0.1 120
1.0.1 90 3 8 1.0.1 90
1.0.1 60 5 10 1.0.1 60

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
73% 275 1.0.1 180 5 5 75% 280 1.0.1 180
65% 115 1.3.1 180 3 3 70% 125 1.3.1 180
8RPE 1.2.1 180 3 5 8RPE 1.2.1 180

1.0.1 90 4 8 1.0.1 90

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
68% 195 1.1.1 120 3 5 73% 210 1.1.1 120
8RPE 1.0.1 60 3 6 8RPE 1.0.1 60
1.1.1 90 5 8 1.1.1 90
1.1.1 90 4 8 1.1.1 90

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
68% 255 x 120 3 5 73% 275 x 120
68% 120 1.0.1 120 4 8 70% 125 1.0.1 120
45% 170 1.0.1 180 3 6 48% 180 1.0.1 180
1.0.1 90 4 8 1.0.1 90
1.0.1 90 4 8 1.0.1 90
WEEK 1 WEEK 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Squat 3 3 80% 230 1.0.1 180 4 3 82% 240 1.0.1 180 5 2
Competition Squat 2 5 68% 195 1.0.1 180 2 5 70% 205 1.0.1 180 2 4
Competition Pause Bench 4 3 80% 140 1.1.1 180 5 3 82% 145 1.1.1 180 5 2
Competition Pause Bench 2 5 68% 120 1.1.1 180 3 5 70% 125 1.1.1 180 2 4
SLDL 4 9 8RPE 1.0.1 90 4 8 8RPE 1.0.1 90 4 8
Side Planks (seconds per side) 3 x 30s x 60 4 x 30s x 60 4 x

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Deadlift 3 3 80% 300 1.0.1 180 4 3 82% 310 1.0.1 180 5 2
Competition Deadlift 2 5 68% 255 1.0.1 180 2 5 70% 265 1.0.1 180 2 4
2ct Pause Bench 3 4 8RPE 1.3.1 180 4 3 8RPE 1.3.1 180 3 3
Competition Squat 2 5 65% 190 1.0.1 180 3 5 68% 195 1.0.1 180 2 5
Wide Grip Seated Row (mimic bench movement) 4 10 1.0.1 60 4 10 1.0.1 60 4 8

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
2ct Pause Squat 4 4 8RPE 1.1.1 180 5 3 8RPE 1.1.1 180 4 5
Competition Pause Bench 6 5 70% 125 1.1.1 180 6 4 73% 130 1.1.1 180 6 3
Feet Up Bench 4 5 8RPE 1.0.1 180 3 4 8RPE 1.0.1 120 4 3
Competition Deadlift 2 5 65% 245 1.0.1 180 3 5 68% 255 1.0.1 180 2 5
Vertical Pull of choice 4 10 1.0.1 90 4 10 1.0.1 90 4 8

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
2ct Pause Deadlifts (pause barely off the floor) 4 4 8RPE 1.0.1 180 5 3 8RPE 1.0.1 180 4 5
Touch and Go Bench 3 6 9RPE 1.0.1 180 3 12 10RPE 1.0.1 180 4 7
Close Grip Incline Press 4 8 1.0.1 120 4 7 1.0.1 120 5 6
1-Arm DB Rows 6 10 1.0.1 60 6 10 1.0.1 60 6 8
Week 3 Week 4
Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
86% 250 1.0.1 180 4 3 85% 245 1.0.1 180
72% 210 1.0.1 180 3 4 75% 220 1.0.1 180
86% 150 1.1.1 180 5 3 85% 150 1.1.1 180
72% 125 1.1.1 180 3 4 75% 130 1.1.1 180
8RPE 1.0.1 90 4 7 8RPE 1.0.1 90
45s x 60 4 x 45s x 60

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
86% 325 1.0.1 180 4 3 85% 320 1.0.1 180
72% 270 1.0.1 180 3 4 75% 280 1.0.1 180
8RPE 1.3.1 180 4 4 8RPE 1.3.1 180
71% 205 1.0.1 180 2 4 74% 215 1.0.1 180
1.0.1 60 4 8 1.0.1 60

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
9RPE 1.1.1 180 4 2 9RPE 1.1.1 180
75% 130 1.1.1 180 6 5 68% 120 1.1.1 180
8RPE 1.0.1 120 4 4 8RPE 1.0.1 120
71% 265 1.0.1 180 2 4 74% 280 1.0.1 180
1.0.1 90 4 8 1.0.1 90

Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest
8RPE 1.0.1 180 4 2 9RPE 1.0.1 180
8RPE 1.0.1 180 4 5 8RPE 1.0.1 180
1.0.1 120 4 10 1.0.1 120
1.0.1 60 6 8 1.0.1 60
WEEK 1 WEEK 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Squat 5 4 82% 240 1.0.1 180 6 3 85% 245 1.0.1 180 3 3
Competition Squat 2 4 71% 205 1.0.1 180 2 4 74% 215 1.0.1 180 2 4
Competition Pause Bench 6 4 82% 145 1.1.1 180 7 4 85% 150 1.1.1 180 3 3
Competition Pause Bench 2 4 71% 125 1.1.1 180 2 4 74% 130 1.1.1 180 2 4
Bent Over Row 4 8 8RPE 1.0.1 90 4 6 8RPE 1.0.1 90 4 5
Rolling Planks (total reps, not per side) 3 20 x 60 4 20 x 60 4 24

WEEK 1, Day 2
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
Competition Deadlift 4 4 82% 310 1.0.1 180 5 3 85% 320 1.0.1 180 3 3
Competition Deadlift 2 4 71% 265 1.0.1 180 2 4 74% 280 1.0.1 180 2 4
Pin Press (chest level) 4 4 8RPE 1.1.1 180 4 5 8RPE 1.1.1 180 4 3
Competition Squat 3 5 68% 195 1.0.1 180 3 5 71% 205 1.0.1 180 3 4

Wide Grip Seated Row (cable - mimic bench grip and


movement) 4 8 1.0.1 60 4 8 1.0.1 60 4 8

WEEK 1, Day 3
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
2ct Pause Squats 1+2F 4 9RPE 1.2.1 180 1+3F 2 9RPE 1.2.1 180 1+1R 3
Competition Pause Bench 6 5 72% 125 1.1.1 180 6 4 75% 130 1.1.1 180 5 3
Close Grip Bench Press 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 120 1+1R 2
Competition Deadlift 2 5 68% 255 1.0.1 180 3 5 71% 265 1.0.1 180 3 4
Vertical Pull of choice 4 8 1.0.1 90 4 8 1.0.1 90 4 8

WEEK 1, Day 4
Exercise Sets Reps Intensity Load Tempo Rest Sets Reps Intensity Load Tempo Rest Sets Reps
2ct Pause Deadlifts (just off floor) 1+2F 4 9RPE 1.0.1 180 1+3F 2 9RPE 1.0.1 180 1+1R 3
Bench +mini bands 1+1F 8 9RPE 1.0.1 180 1+1F 7 9RPE 1.0.1 180 1+1F 6
Barbell Overhead Press 1+3R 7 8RPE 1.0.1 120 1+2R 8 8RPE 1.0.1 120 1+1R 5
1-Arm DB Rows 5 8 1.0.1 60 5 8 1.0.1 60 5 8
Week 3
Intensity Load Tempo Rest
83% 240 1.0.1 180
76% 220 1.0.1 180
83% 145 1.1.1 180
76% 135 1.1.1 180
8RPE 1.0.1 90
x 60

Intensity Load Tempo Rest


83% 310 1.0.1 180
76% 285 1.0.1 180
8RPE 1.1.1 180
74% 215 1.0.1 180

1.0.1 60

Intensity Load Tempo Rest


8RPE 1.2.1 180
78% 135 1.1.1 180
8RPE 1.0.1 180
74% 280 1.0.1 180
1.0.1 180

Intensity Load Tempo Rest


8RPE 1.0.1 180
9RPE 1.0.1 180
8RPE 1.0.1 180
1.0.1 60
WEEK 1 WEEK 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps
Competition Squat 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1
Competition Squat (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4
Competition Pause Bench 1 3 8RPE 1.1.1 180 1 2 8RPE 1.1.1 180 1 1
Competition Pause Bench (% of E1RM) 7 5 65% 1.1.1 180 7 5 68% 1.1.1 180 5 4
Overhead Press 1+2F 6 9RPE 1.0.1 120 1+1F 7 9RPE 1.0.1 90 1+2R 6

WEEK 1, Day 2
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps
Competition Deadlift 1 3 8RPE 1.0.1 180 1 2 8RPE 1.0.1 180 1 1
Competition Deadlift (% of E1RM) 6 5 65% 1.0.1 180 6 5 68% 1.0.1 180 4 4
2ct Pause Bench 1+2F 4 9RPE 1.2.1 180 1+2R 5 8RPE 1.2.1 180 1+2F 2
High Bar Squat 1+2R 4 8RPE 1.0.1 180 1+1F 3 9RPE 1.0.1 180 1+2F 4

WEEK 1, Day 3
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps
Pin Squat 1 3 8RPE 1.2.1 180 1 2 8RPE 1.2.1 180 1 1
Pin Squat 1+1F 4 9RPE 1.2.1 180 1+1F 5 9RPE 1.2.1 180 1+1F 2
Close Grip Bench 1+2F 3 9RPE 1.0.1 180 1+1F 2 9RPE 1.0.1 180 1+2R 3
Feet Up Bench 1+1F 5 9RPE 1.0.1 180 1+1F 6 9RPE 1.0.1 180 1+1F 3

WEEK 1, Day 4
Exercise Sets Reps Load Tempo Rest Sets Reps Load Tempo Rest Sets Reps
2ct Pause Deadlifts 1 3 8RPE x 180 1 2 8RPE x 180 1 1
2ct Pause Deadlifts 1+2F 5 9RPE x 180 1+2R 4 8RPE x 180 1+2F 2
Touch and Go Bench 1+3R 5 8RPE 1.0.1 180 1+3R 4 8RPE 1.0.1 180 1+1F 3
Week 3 Week 4
Load Tempo Rest Sets Reps Load Tempo Rest
8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
72% 1.0.1 180 3 3 76% 1.0.1 180
9RPE 1.1.1 180 1 1 9RPE 1.1.1 180
72% 1.1.1 180 4 3 76% 1.1.1 180
8RPE 1.0.1 120 1+1F 5 9RPE 1.0.1 90

Load Tempo Rest Sets Reps Load Tempo Rest


8RPE 1.0.1 180 1 1 8RPE 1.0.1 180
72% 1.0.1 180 3 3 76% 1.0.1 180
9RPE 1.2.1 180 1+2R 4 8RPE 1.2.1 180
9RPE 1.0.1 180 1+1R 2 8RPE 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest


8RPE 1.2.1 180 1 1 8RPE 1.2.1 180
9RPE 1.2.1 180 1+2F 4 8RPE 1.2.1 180
8RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180
9RPE 1.0.1 180 1+1F 4 9RPE 1.0.1 180

Load Tempo Rest Sets Reps Load Tempo Rest


8RPE x 180 1 1 8RPE x 180
9RPE x 180 1+2F 4 9RPE x 180
9RPE 1.0.1 180 1+2F 3 9RPE 1.0.1 180
5 Days from Competition
Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 Opener 1.0.1 180
Competition Squat 3 2 82% 240 1.0.1 180
Competition Pause Bench 1 1 Opener 1.1.1 180
Competition Pause Bench 3 2 84% 145 1.1.1 180

4 Days from Competition


Exercise Sets Reps Load Tempo Rest
Competition Deadlift 1 1 Opener 1.0.1 180
Competition Deadlift 2 2 82% 310 1.0.1 180
Competition Pause Bench 4 1 85% 150 1.1.1 180

3 Days From Competition


Exercise Sets Reps Load Tempo Rest
Competition Squat 1 1 85% 245 1.0.1 180
2 2 78% 225 1.0.1 180
Competition Pause Bench 1 1 85% 150 1.1.1 180
3 2 78% 135 1.1.1 180
Competition Deadlift 1 1 82% 310 1.0.1 180
2 2 75% 280 1.0.1 180

2 Days From Competition


Exercise Sets Reps Load Tempo Rest
Competition Squat 2 3 75% 220 1.0.1 180
Competition Pause Bench 3 3 78% 135 1.1.1 180
Competition Deadlift 1 3 75% 280 1.0.1 180

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