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Maxes: Squat: Bench: Conv. Deadlift: Sumo Deadlift Conv. Box DL Sumo Block Pull Rack Pull

The document outlines a 4-week championship training program with exercises, sets, reps, and weight ranges. Week 1 includes exercises like squats, bench press, and deadlifts performed for 3-4 sets of 5-12 reps at 60-80% of the lifter's max. The program progresses workload and decreases reps over the weeks before a deload in week 4.

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Aamir
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402 views25 pages

Maxes: Squat: Bench: Conv. Deadlift: Sumo Deadlift Conv. Box DL Sumo Block Pull Rack Pull

The document outlines a 4-week championship training program with exercises, sets, reps, and weight ranges. Week 1 includes exercises like squats, bench press, and deadlifts performed for 3-4 sets of 5-12 reps at 60-80% of the lifter's max. The program progresses workload and decreases reps over the weeks before a deload in week 4.

Uploaded by

Aamir
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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CHAMPIONSHIP PROGRAM by Chad

Enter Conservative Rep Maxes


MAXES: Kgs Weight x Reps
SQUAT: 115 115 x 1
BENCH: 80 80 x 1
CONV. DEADLIFT: 160 160 x 1
SUMO DEADLIFT 120 120 x 1
CONV. BOX DL 150 150 x 1
SUMO BLOCK PULL 150 150 x 1
Rack Pull 197 175 x 5

Week 1
Day 1 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi Bar Squat 4x10-12@60-65% 4 10 12 69
2 Leg Press/Belt Squat3x10-12@8RPE 3 10 12
Back Extensions
3 (Weighted) 3x10 3 10

Day 2 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Wide Grip Bench 3x8-10@65-70% 3 8 10 52
2 Close Grip Bench 3x8-10@65-70% 3 8 10 52
3 GTG Pull ups 50 - 100 Reps@ 7RPE
4 Overhead Press 3x8-10 3 8 10
5 Tricep Pushdown 3x10

Day 3 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Sumo Deadlift 3x6-8@70-75% or 3 6 8 84
Rack Pull
2 (Conventional) 3x6-8@70-75% 3 6 8 137.8
Back Extensions
3 (Bodyweight) 3x10

Day 4
OFF

Day 5 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi Bar Squat 4x8-10@65-70% 4 8 10 74.75
Front Squat / SSB
2 Squat / Belt Squat 3x8-10@65-70%
3 Romanian Deadlift 3x10

Day 6 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Bench Press (Comp.)3x6-8@70-75% or 3 6 8 56
2 Close Grip Bench 2x6-8@70-75% 2 6 8 44.8
3 Rows 4x10
4 Flies / Pec Deck 3x10
5 DB Shrugs 3x10

Day 7 OFF

Week 2
Day 8 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi Bar Squat 3x6-8@70-75% or 3 6 8 80.5
2 Pause Squat 3x6-8@70-75% 3 6 8 64.4
Back Extensions
3 (Bodyweight) 3x10 3 10

Day 9 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Wide Grip Bench 3x10-12@60-65% 3 10 12 48
2 Spoto Press 3x10-12@60-65% 3 10 12 38.4
3 GTG Pull ups 50 - 100 Reps@ 7RPE
4 Overhead Press 3x8-10 3 8 10
5 Bicep Curls 3x10
7 Tricep Pushdown 3x10

Day 10 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Sumo
Conv. Block
PausePull 3x10-12@60-65% 3 10 12 90
2 Deadlift 3x10-12@60-65% 3 10 12 76.8
Back Extensions
3 (Bodyweight) 3x12

Day 11
OFF

Day 12 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi
LegBar Squat
Press / Belt 4x10-12@60-65% 4 10 12 69
2 Squat 4x10-12@60-65%
3 Romanian Deadlift 3x10

Day 13 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Wide Grip Bench 4x8-10@65-70% 4 6 8 52
2 Close Grip Bench 3x8-10@65-70% 3 6 8 41.6
3 Rows 4x12
4 Overhead press 3x12
5 Tricep Pushdowns 3x12
6 BB Shrugs 3x12

Day 14 OFF

Week 3
Day 15 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi Bar Squat 4x8-10@65-70% 4 8 10 74.75
2 Leg Press/Belt Squat4x8-10@65-70% 4 8 10
Back Extensions
3 (Weighted) 3x12 3 10

Day 16 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Bench Press 3x6-8@70-75% or 3 6 8 56
2 Close Grip Bench 3x6-8@70-75% 3 6 8 44.8
3 Lat Pull Down 4x12
4 Pec Dec/Flies 3x12
5 Back Shruhs 3x12

Day 17 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Conventional Deadlift3x8-10@65-70% 3 8 10 104
Snatch grip Block
2 Pulls 3x8-10@65-70% 3 8 10
Back Extensions
3 (Bodyweight) 3x15

Day 18
OFF
Day 19 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi Bar Squat 4x6-8@70-75% or 4 6 8 80.5
2 Paused Squat 3x6-8@70-75% 64.4
3 Romanian Deadlift 3x10

Day 20 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Wide Grip Bench 4x10-12@60-65% 4 10 12 48
2 Spoto Press 3x10-12@60-65% 3 10 12 38.4
3 Rows 4x10
4 Overhead Press 3x10
5 Tricep Pushdown 3x10
6 Curls 3x10

Day 21 Off

Week 4 Deload
Day 22 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi Bar Squat 4x4-5@55-60% 4 4 5 63.25
2 Belt Squat 4x4-5@55-60% 4 4 5
Back Extensions
3 (Weighted) 2x10 3 10

Day 23
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Bench Press 3x3-4@60-65% 3 3 4 48
2 Close Grip Bench 2x3-4@60-65% 3 3 4 38.4
3 Lat Pull Down 3x10
4 Pec Dec/Flies 2x10
5 Shruhs 2x10

Day 24 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Deadlift 3x4-5@55-60% 3 4 5 88
2 Box Deadlift 2x4-5@55-60% 2 4 5 82.5
3 Good Mornings 2x10

Day 25
OFF
Day 26 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Hi Bar Squat 3x3-4@60-65% 3 3 4 69
2 Belt Squat 3x3-4@60-65%
3 Romanian Deadlift 2x10

Day 27 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Reps(Max) Weight(Min)
1 Wide Grip Bench 4x5-6@50-55% 4 5 6 40
2 Spoto Press 3x5-6@50-55% 3 5 6 32
3 Rows 3x10
4 Overhead Press 2x10
5 Tricep Pushdown 2x10
6 Curls 2x10

Day 28 OFF
Weight(Max)
74.75

Weight(Max)
56
56

Weight(Max)
90

147.7

Weight(Max)
80.5
Weight(Max)
60
48

Weight(Max)
86.25
69

Weight(Max)
52
41.6

Weight(Max)
97.5
83.2

Weight(Max)
74.75

Weight(Max)
56
44.8

Weight(Max)
80.5

Weight(Max)
60
48

Weight(Max)
112
Weight(Max)
86.25
69

Weight(Max)
52
41.6

Weight(Max)
69

Weight(Max)
52
41.6

Weight(Max)
96
90
Weight(Max)
74.75

Weight(Max)
44
35.2
CHAMPIONSHIP PROGRAM by Chad
Enter Conservative Rep Maxes
MAXES: Kgs Weight Reps
SQUAT: 115 115 1
BENCH: 80 80 1
CONV. DEADLIFT: 160 160 1
SUMO DEADLIFT 120 120 1
CONV. BOX DL 160 160 1
SUMO BLOCK PULL 140 140 1
Rack Pull 198 176 5

Week 1
Day 1 (Low)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Olympic Squat 4x6@70-75% 4 6 80.5 86.25
2 SSB Squat 3x6@70-75% 3 6 72.45 77.625
Back Extensions
3 (Weighted) 3x8 3 10

Day 2 (Med)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Bench Press 4x5@75-80% 4 5 60 64
2 Close Grip Bench 3x5@75-80% 3 5 48 51.2
3 GTG Pull ups 50 - 100 Reps
4 Overhead Press 3x5 3 5
5 Tricep Pushdown 3x10 3 10

Day 3 (High)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Deadlift 3x4@80-85% 3 4 128 136
Rack Pull
2 (Conventional) 2x4@80-85% 2 4 158.4 168.3
3 Good Mornings 3x10

Day 4
OFF

Day 5 (Med)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Olympic Squat 4x5@75-80% 4 5 86.25 92
Low Paused Squat
2 SSB 3x5@75-80% 3 5 69 73.6
Back Extensions
3 (Weighted) 3x10

Day 6 (High)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Bench Press 3x4@80-85% 3 4 64 68
2 Close Grip Bench 2x4@80-85% 2 4 51.2 54.4
3 Rows 3x4
4 Flies / Pec Deck 3x10
5 Bicep Curls 3x10

Day 7 OFF

Week 2
Day 8 (High)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Hi Bar Squat 3x4@80-85% 3 4 92 97.75
2 Hi
RDLPause Squat
/ Good 2x4@80-85% 2 4 82.8 87.975
3 Mornings 3x10 3 10

Day 9 (Low)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Wide Grip Bench 4x6@70-75% 4 6 56 60
2 Spoto Press 3x6@70-75% 3 6 44.8 48
3 GTG Pull ups 50 - 100 Reps@ 7RPE
4 Flies 2x10 2 10
5 Tricep Pushdown 3x10

Day 10 (Low)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Box Deadlift
Conv. Pause(Conv.) 4x6@70-75% 4 6 112 120
2 Deadlift 3x6@70-75% 3 6 78.4 84
3 Good Mornings 3x8
4 Shrugs 2x10
Day 11
OFF

Day 12 (Low)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Olympic Squat 4x6@70-75% 4 6 80.5 86.25
2 SSB Squat 3x6@70-75% 3 6 72.45 77.625
Back Extensions
3 (Weighted) 3x8 3 10

Day 13 (Med)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Bench Press 4x5@75-80% 4 5 60 64
2 Close Grip Bench 3x5@75-80% 3 5 48 51.2
3 Rows 4x5
4 Overhead press 3x6
Tricep Pushdowns/
5 Skull Crushers 2x8

Day 14 OFF

Week 3
Day 15 (Med)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Olympic Squat 4x5@75-80% 4 5 86.25 92
2 Low Pause
Barbell Hip Squat 3x5@75-80% 3 5 69 73.6
3 Thrusters 3x8 3 8

Day 16 (High)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Bench Press 3x4@80-85% 3 4 64 68
2 Close Grip Bench 2x4@80-85% 2 4 51.2 54.4
3 Lat Pull Down 3x8
4 Overhead press 2x8
5 Curls 2x8

Day 17 (Med)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Conventional Deadlift 4x5@75-80% 4 5 120 128
2 Deficit Deadlift 3x5@75-80% 3 5 96 102.4
3 Good Mornings 3x6

Day 18
OFF

Day 19 (High)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Competition Squat 3x4@80-85% 3 4 92 97.75
2 Hi Paused Squat 2x4@80-85% 2 4 73.6 78.2
3 Sumo Deadlift 5x5 5 5 64 88
4 Shrugs 3x10

Day 20 (Low)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Wide Grip Bench 4x6@70-75% 4 6 56 60
2 Spoto Press 3x6@70-75% 3 6 44.8 48
3 Rows 4x5
4 Knee Push Ups Rings3x10
5 Tricep Pushdown 3x10

Day 21 Off

Week 4 Deload
Day 22 (Med)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Olympic Squat 3x4@65% 3 4 74.75
2 Low Pause Squat 2x4@65% 2 4 59.8
Back Extensions
3 (Weighted) 2x8 2 8

Day 23
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Bench Press 2x4@65% 2 4 52
2 Close Grip Bench 2x4@65% 2 4 41.6
3 Lat Pull Down 2x8
4 Pec Dec/Flies 1x8
5 Shruhs 1x8

Day 24 (Med)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Deadlift 2x4@65% 2 4 104
2 Box Deadlift 2x4@65% 2 4 104
3 Good Mornings 2x8

Day 25
OFF
Day 26 (High)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Olympic Squat 2x4@55% 2 4 63.25
2 SSB Squat 2x4@55%
Back Extensions
3 (Weighted) 2x8

Day 27 (Low)
S. No. Exercises Sets X Reps Sets Reps(Min) Weight(Min) Weight(Max)
1 Wide Grip Bench 2x4@55% 4 5 44
2 Spoto Press 2x4@55% 3 5 35.2
3 Rows 3x10
4 Overhead Press 2x10
5 Shrugs 2x10

Day 28 OFF
CHAMPIONSHIP PROGRAM by Chad
Enter Conservative Rep Maxes
MAXES: Kgs Weight Reps
SQUAT: 115 115 1
BENCH: 80 80 1
CONV. DEADLIFT: 160 160 1
SUMO DEADLIFT 110 110 1
CONV. BOX DL 150 150 1
SUMO BLOCK PULL 140 140 1

Week 1
Day 1
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Deadlift 90% x2x2,95%x1, 97.5%x1
2 Block Pulls 90%x2, 95%x2, 100%x2
3 Squat 3x1 @ 50%

Day 2OFF

Day 3
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Bench Press 2x3@85%, 90%x2x2 4 5 60
2 Close Grip Bench 3x3@85% 3 5 48
3 Lat Pull Down 3x8

Day 4OFF

Day 5
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Comp. Squat 3x3 @ 85% 3 4 128
2 Hi Pause Squat 2x3 @ 85% 2 4 140.8
3 Deadlift 3x1 @ 50%

Day 4
OFF

Day 5 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Low bar Squat 4 5 86.25
2 Low Paused Squat 3 5 69
Back Extensions
3 (Weighted) 3x10
Day 6 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Bench Press 3 4 64
2 Close Grip Bench 2 4 51.2
3 Rows 3x4
4 Flies / Pec Deck 3x10
5 Bicep Curls 3x10

Day 7 OFF

Week 2
Day 8 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Hi Bar Squat 3x4@80-85% 3 4 92
2 Pause Squat 2x4@80-85% 2 4 73.6
Back Extensions
3 (Weighted ) 3x10 3 10

Day 9 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Wide Grip Bench 4x6@70-75% 4 6 56
2 Spoto Press 3x6@70-75% 3 6 44.8
3 GTG Pull ups 50 - 100 Reps@ 7RPE
4 Flies 2x10 2 10
5 Tricep Pushdown 3x10
6 Shrugs 2x10

Day 10 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Box Deadlift
Conv. Pause(Conv.) 4x6@70-75% 4 6 98
2 Deadlift 3x6@70-75% 3 6 68.6
3 Good Mornings 3x8

Day 11
OFF

Day 12 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Olympic Squat 4x6@70-75% 4 6 80.5
2 SSB Squat 3x6@70-75% 3 6 72.45
Back Extensions
3 (Weighted) 3x8 3 10

Day 13 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Bench Press 4x5@75-80% 4 5 60
2 Close Grip Bench 3x5@75-80% 3 5 48
3 Rows 4x5
4 Overhead press 3x6
Tricep Pushdowns/
5 Skull Crushers 2x8

Day 14 OFF

Week 3
Day 15 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Olympic Squat 4x5@75-80% 4 5 86.25
2 Low Pause
Barbell Hip Squat 3x5@75-80% 3 5 69
3 Thrusters 3x8 3 8

Day 16 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Bench Press 3x4@80-85% 3 4 64
2 Close Grip Bench 2x4@80-85% 2 4 51.2
3 Lat Pull Down 3x8
4 DB Lateral Raise 2x8
5 Curls 2x8

Day 17 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Conventional Deadlift 4x5@75-80% 4 5 120
2 Deficit Deadlift 3x5@75-80% 3 5 96
3 Good Mornings 3x6

Day 18
OFF

Day 19 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Competition Squat 3x4@80-85% 3 4 92
2 Hi Paused Squat 2x4@80-85% 2 4 73.6
Back Extensions
3 (Weighted) 3x10

Day 20 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Wide Grip Bench 4x6@70-75% 4 6 56
2 Spoto Press 3x6@70-75% 3 6 44.8
3 Rows 4x5
4 Overhead Press 3x8
5 Tricep Pushdown 3x10
6 Shrugs 2x10

Day 21 Off

Week 4 Deload
Day 22 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Olympic Squat 3x4@65% 3 4
2 Low Pause Squat 2x4@65% 2 4
Back Extensions
3 (Weighted) 2x8 2 8

Day 23
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Bench Press 2x4@65% 2 4
2 Close Grip Bench 2x4@65% 2 4
3 Lat Pull Down 2x8
4 Pec Dec/Flies 1x8
5 Shruhs 1x8

Day 24 (Med)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Deadlift 2x4@65% 2 4
2 Box Deadlift 2x4@65% 2 4
3 Good Mornings 2x8

Day 25
OFF
Day 26 (High)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Olympic Squat 2x4@55% 2 4
2 SSB Squat 2x4@55%
Back Extensions
3 (Weighted) 2x8

Day 27 (Low)
S. NoExercises Sets X Reps Sets Reps(Min) Weight(Min)
1 Wide Grip Bench 2x4@55% 4 5
2 Spoto Press 2x4@55% 3 5
3 Rows 3x10
4 Overhead Press 2x10
5 Shrugs 2x10

Day 28 OFF
ative Rep Maxes

Weight(Max)

Weight(Max)
64
51.2

Weight(Max)
136
149.6

Weight(Max)
92
73.6
Weight(Max)
68
54.4

Weight(Max)
97.75
78.2

Weight(Max)
60
48

Weight(Max)
105
73.5

Weight(Max)
86.25
77.625
Weight(Max)
64
51.2

Weight(Max)
92
73.6

Weight(Max)
68
54.4

Weight(Max)
128
102.4

Weight(Max)
97.75
78.2

Weight(Max)
60
48

Weight(Max)
74.75
59.8

Weight(Max)
52
41.6

Weight(Max)
104
97.5
Weight(Max)
63.25

Weight(Max)
44
35.2

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