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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 1, 4, 4, 4, 4 reps | 60s | 1st set @ RPE 8, 91-93%
Remaining sets 80% of 1RM |
2. Bench Press - Powerlifting | 6 sets | 1, 3, 3, 3, 3, 3 reps | 60s | 1 sec pause
1st set @ RPE 8, 91-93%)
Remaining sets 85% of 1RM |
3. Barbell Pin Bench Press | 4 sets | 4 reps | 60s | 1st set @ RPE 7
2nd set @ RPE 8
3rd set @ RPE 9
4th set -5% from 3rd set |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 1, 4, 4, 4 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9 (86%)
Remaining sets 80% of 1RM |
2. Close-Grip Bench Press![]() | 5 sets | 1, 3, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
remaining sets -8% from 2nd set |
3. Barbell Squat | 4 sets | 6 reps | 60s | w/o belt
1st set @ RPE 7
2nd set @ RPE 8
Remaining sets @ RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 4 sets | 1, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set |
2. Paused Barbell Bench Press | 4 sets | 1, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set |
3. Machine Bench Press | 4 sets | 6 reps | 60s | 1st set @ RPE 7
Remaining sets @ RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 4 sets | 1, 3, 3, 3 reps | 60s | 2"
1st @ RPE 8, 91-93%)
2nd @ RPE 9
Remaining sets -5% from 2nd set |
2. Paused Barbell Bench Press | 5 sets | 1, 3, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%
2nd set @ RPE 9
Remaining sets -8% from 2nd set |
3. Romanian Deadlift | 4 sets | 6 reps | 60s | 1st set @ RPE 7
Remaining sets @ RPE 8 |
25 minutes steady state cardio 1x per week @ RPE 6
Breathing rate should be slightly elevated, but can still speak in full sentences.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Cable Row![]() | 3 sets | 12 - 15 reps | 60s | RPE 8 (you can substitute this exercise of the row of your choice)
|
2. Lying Knee Raise (on floor) | 1s | 5 min | 60s | 5 min ab work AMRAP |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | RPE 8 (you can substitute the exercise with any bicep work of your choice) |
4. Rope Pressdown | 1 set | 1 reps | 60s | RPE 8 (you can substitute the exercise with any tricep work of your choice) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 1, 5, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%
2nd set 75% of 1RM
Remaining sets 85% of 1RM |
2. Bench Press - Powerlifting | 6 sets | 1, 3, 3, 3, 3, 3 reps | 60s | 1 sec pause
1st set @ RPE 8, 91-93%)
Remaining sets 85% of 1RM |
3. Barbell Pin Bench Press | 4 sets | 4 reps | 60s | 1st set @ RPE 7
2nd set @ RPE 8
3rd set @ RPE 9
4th set -5% from 3rd set |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 1, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9 (89%)
Remaining sets 85% of 1RM |
2. Close-Grip Bench Press![]() | 5 sets | 1, 3, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
remaining sets -8% from 2nd set |
3. Barbell Squat | 4 sets | 6 reps | 60s | w/o belt
1st set @ RPE 7
Remaining sets @ RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 4 sets | 1, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set |
2. Paused Barbell Bench Press | 4 sets | 1, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set |
3. Machine Bench Press | 4 sets | 6 reps | 60s | 1st set @ RPE 7
Remaining sets @ RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 4 sets | 1, 3, 3, 3 reps | 60s | 2"
1st @ RPE 8, 91-93%)
2nd @ RPE 9
Remaining sets -5% from 2nd set |
2. Paused Barbell Bench Press | 5 sets | 1, 3, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%
2nd set @ RPE 9
Remaining sets -8% from 2nd set |
3. Romanian Deadlift | 4 sets | 6 reps | 60s | 1st set @ RPE 7
Remaining sets @ RPE 8 |
25 minutes steady state cardio 1x per week @ RPE 6
Breathing rate should be slightly elevated, but can still speak in full sentences.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Seated Cable Row![]() | 3 sets | 12 - 15 reps | 60s | RPE 8 (you can substitute this exercise of the row of your choice)
|
2. Lying Knee Raise (on floor) | 1s | 5 min | 60s | 5 min ab work AMRAP |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | RPE 8 (you can substitute the exercise with any bicep work of your choice) |
4. Rope Pressdown | 1 set | 1 reps | 60s | RPE 8 (you can substitute the exercise with any tricep work of your choice) |
Work up to your openers for all lifts. Then do back offs as described (except for deadlift).
Ideally this is 4-5 days out from your meet.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 1, 3, 3 reps | 60s | w/ belt
1st set @ 8
2nd set @ 9 (88%)
3rd set-5% |
2. Bench Press - Powerlifting | 3 sets | 1, 3, 3 reps | 60s | 1 sec pause
1st set @ 8
2nd set @ 9 (88%)
3rd set -5%
|
3. Barbell Deadlift | 1 set | 1 reps | 60s | w/ belt
1 rep @ RPE 8 |
Work up to your openers for all lifts except deadlift. There are no back off sets. Ideally this is 2-3 days out from your meet.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 1 set | 1 reps | 60s | 1 rep @ opener (RPE 8, 91-93%) |
2. Bench Press - Powerlifting | 1 set | 1 reps | 60s | 1 rep @ opener (RPE 8, 91-93%) |
This is meet or test day! Good luck :)
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 1 reps | 60s | 1 rep @ 8 (91-93%)
1 rep @ 9 (95-97%)
1 rep @ 10 (100-102%)" |
2. Barbell Bench Press | 3 sets | 1 reps | 60s | 1 rep @ 8 (91-93%)
1 rep @ 9 (95-97%)
1 rep @ 10 (100-102%)" |
3. Barbell Deadlift | 3 sets | 1 reps | 60s | 1 rep @ 8 (91-93%)
1 rep @ 9 (95-97%)
1 rep @ 10 (100-102%)" |
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