THE MUSCLE & STRENGTH PYRAMID: TRAINING

Advanced Powerlifting Sample Program

Advanced Powerlifting Accumulation Block
Week 1 Day 1 Week 1 Day 2
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 3 8 NA 6 to 8 HH Variant 3 8 NA 6 to 8
Bench 3 8 70% 6 to 8 Ver Push 3 8 NA 6 to 8
Ver Pull 3 10 NA 6 to 8 Triceps 3 10 NA 6 to 8
Week 1 Day 3 Week 1 Day 4
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 4 77.50% 5 to 7 Deadlift 3 4 77.5% 5 to 7
Bench 3 4 77.50% 5 to 7 Be Variant 3 8 NA 6 to 8
Hor Pull 3 8 NA 6 to 8 Wt Ab 3 10 NA 6 to 8
Week 1 Day 5 Week 1 Day 6
Exercise Sets Reps % 1RM RPE Exercise sets Reps % 1RM RPE
Squat 3 5 82.5% 7 to 9 Deadlift 3 5 82.5% 7 to 9
Bench 3 5 82.5% 7 to 9 Ver Push 3 5 NA 6 to 8
Face Pull 3 12 NA 6 to 8 Grip Work 3 see description
Week 2 Day 1 Week 2 Day 2
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 3 7 NA 6 to 8 HH Variant 3 7 NA 6 to 8
Bench 3 7 72.5% 6 to 8 Ver Push 3 7 NA 6 to 8
Ver Pull 3 9 NA 6 to 8 Triceps 3 9 NA 6 to 8
Week 2 Day 3 Week 2 Day 4
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 3 80% 5 to 7 Deadlift 3 3 80% 5 to 7
Bench 3 3 80% 5 to 7 Be Variant 3 7 NA 6 to 8
Hor Pull 3 7 NA 6 to 8 Wt Ab 3 9 NA 6 to 8
Week 2 Day 5 Week 2 Day 6
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 4 85% 7 to 9 Deadlift 3 4 85% 7 to 9
Bench 3 4 85% 7 to 9 Ver Push 3 4 NA 6 to 8
Face Pull 3 11 NA 6 to 8 Grip Work 3 see description
Week 3 Day 1 Week 3 Day 2
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 3 6 NA 6 to 8 HH variant 3 6 NA 6 to 8
Bench 3 6 75% 6 to 8 Ver Push 3 6 NA 6 to 8
Ver Pull 3 8 NA 6 to 8 Triceps 3 8 NA 6 to 8

SAMPLE PROGRAMS 265

 THE MUSCLE & STRENGTH PYRAMID: TRAINING

Week 3 Day 3 Week 3 Day 4

Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 2 82.5% 5 to 7 Deadlift 3 2 82.5% 5 to 7
Bench 3 2 82.5% 5 to 7 Be Variant 3 6 NA 6 to 8
Hor Pull 3 6 NA 6 to 8 Wt Ab 3 8 NA 6 to 8
Week 3 Day 5 Week 3 Day 6
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 3 87.5% 7 to 9 Deadlift 3 3 87.5% 7 to 9
Bench 3 3 87.5% 7 to 9 Ver Push 3 3 NA 6 to 8
Face Pull 3 10 NA 6 to 8 Grip Work 3 see description

Advanced Powerlifting Intensification Block

Week 1 Day 1 Week 1 Day 2
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 3 7 NA 6 to 8 HH Variant 3 7 NA 6 to 8
Bench 3 7 72.5% 6 to 8 Ver Push 3 7 NA 6 to 8
Ver Pull 3 10 NA 6 to 8
Week 1 Day 3 Week 1 Day 4
Squat 3 3 80% 5 to 7 Deadlift 4 3 80% 5 to 7
Bench 4 3 80% 5 to 7 Be Variant 4 7 NA 6 to 8
Hor Pull 3 8 NA 6 to 8 Be Variant 3 8 NA 6 to 8
Hor Pull 3 8 NA 6 to 8
Week 1 Day 5 Week 1 Day 6
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 4 85% 7 to 9 Squat 3 1 77.5% 4 to 6
Bench 3 4 85% 7 to 9 Bench 3 1 77.5% 4 to 6
Deadlift 3 4 85% 7 to 9
Week 2 Day 1 Week 2 Day 2
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 3 6 NA 6 to 8 HH Variant 3 6 NA 6 to 8
Bench 3 6 75.0% 6 to 8 Ver Push 3 6 NA 6 to 8
Ver Pull 3 9 NA 6 to 8

SAMPLE PROGRAMS 266

 THE MUSCLE & STRENGTH PYRAMID: TRAINING

Week 2 Day 3 Week 2 Day 4

Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 2 82.5% 5 to 7 Deadlift 4 2 82.5% 5 to 7
Bench 4 2 82.5% 5 to 7 Be Variant 4 6 NA 6 to 8
Hor Pull 3 7 NA 6 to 8
Week 2 Day 5 Week 2 Day 6
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 3 87.5% 7 to 9 Squat 3 1 80% 4 to 6
Bench 3 3 87.5% 7 to 9 Bench 3 1 80% 4 to 6
6 to 8 Deadlift 3 3 87.5% 7 to 9
Week 3 Day 1 Week 3 Day 2
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 3 5 NA 6 to 8 HH Variant 3 5 NA 6 to 8
Bench 3 5 77.5% 6 to 8 Ver Push 3 5 NA 6 to 8
Ver Pull 3 8 NA 6 to 8
Week 3 Day 3 Week 3 Day 4
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 1 85% 5 to 7 Deadlift 4 1 85% 5 to 7
Bench 4 1 85% 5 to 7 Be Variant 4 5 NA 6 to 8
Hor Pull 3 6 NA 6 to 8
Week 3 Day 5 Week 3 Day 6
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 2 90% 7 to 9 Squat 3 1 82.5% 4 to 6
Bench 3 2 90% 7 to 9 Bench 3 1 82.5% 4 to 6
Deadlift 3 2 90% 7 to 9

SAMPLE PROGRAMS 267

 THE MUSCLE & STRENGTH PYRAMID: TRAINING

Advanced Powerlifting Competition Taper, Perform After

Modified Week 4 Deload Following Intensity Block
Day 1 Day 2
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 2 5 NA 5 to 7
Bench 2 5 75% 5 to 7 OFF
Ver Pull 2 6 NA 5 to 7
Day 3 Day 4
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 3 1 82.5% 5 to 7 Squat 2 1 80% 4 to 6
Bench 3 1 82.5% 5 to 7 Bench 2 1 80% 4 to 6
Deadlift 2 1 82.5% 5 to 7 Deadlift 1 1 80% 4 to 6
Day 5 - 24-48 hours prior Day 6 - Meet Day
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Squat 1 1 77.5% 5 max Squat
Bench 1 1 77.5% 5 max Bench COMPETITION DAY
Deadlift

Advanced Bodybuilding Sample Program

Advanced Bodybuilding Accumulation Block
Week 1 Day 1 - Lower Week 1 Day 2 - Upper
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
Sq Variant 3 10 65% 6 to 8 Hor Push 5 10 65% 6 to 8
DL Variant 3 10 65% 6 to 8 Hor Pull 4 10 NA 6 to 8
SL Variant 3 10 NA 6 to 8 Flys 4 12 NA 7 to 9
Leg Curl 1 3 10 NA 7 to 9 Triceps 3 10 NA 7 to 9
St Calf 4 10 NA 7 to 9 Lat Raise 3 15 NA 7 to 9
Week 1 Day 3 - Lower Week 1 Day 4 - Upper
Exercise Sets Reps % 1RM RPE Exercise Sets Reps % 1RM RPE
LP Variant 3 8 NA 5.5 to Ver Push 3 8 67.5% 5.5 to
7.5 7.5
HH Variant 3 8 NA 5.5 to Ver Pull 3 8 NA 5.5 to
7.5 7.5
Leg Ext 3 10 NA 6.5 to Dips 3 10 NA 6.5 to
8.5 8.5
Se Calf 4 15 NA 6.5 to Biceps 3 15 NA 6.5 to
8.5 8.5
Face Pull 2 15 NA 6.5 to
8.5

SAMPLE PROGRAMS 268