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Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 1, 4, 4, 4 reps | 60s | w/ belt
1st set @ RPE 8, (91-93%)
2nd set @ RPE 9 (86%)
Remaining sets 80% e1RM |
2. Barbell Bench Press | 5 sets | 1, 3, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ 9 (89%)
Remaining sets 85% @1RM |
3. Barbell Pin Bench Press | 4 sets | 4 reps | 60s | Chest level
1st set @ RPE 7
2nd set@ RPE 8
3rd set @ RPE 9
4th set -5% from 4 reps @ RPE 9 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 1, 4, 4, 4 reps | 60s | w/ belt
1st set @ RPE 8, 91-93%
2nd set @ RPE 9 (89%)
Remaining sets 85% @1RM |
2. Close-Grip 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 @ 9 x 2 sets of 3" |
3. Barbell Squat | 4 sets | 6 reps | 60s | No belt
1st set @ RPE 7
2nd set and the rest @ 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
2nd set @ RPE 8
Remaining sets @ RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 4 sets | 1, 3, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set @ 9 |
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. Romanian Deadlift | 4 sets | 6 reps | 60s | 1st set @ RPE 7
2nd-last set @ 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 row of your choice |
2. Ab Crunch Machine | 1s | 5 min | 60s | 5 min ab work AMRAP |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | @ RPE 8 (any bicep work you want) |
4. Rope Pressdown | 3 sets | 12 - 15 reps | 60s | @ RPE 8 (any tricep work you want) |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | 1, 3, 3, 3 reps | 60s | w/ belt
1st set @ RPE 8, 91-93%)
2nd set @ RPE 9 (89%)
Remaining sets 85% of 1RM |
2. Barbell Bench Press | 5 sets | 1, 3, 3, 3, 3 reps | 60s | 1sec pause
1st set @ RPE 8, 91-93%)
2nd set @ RPE 9 (89%)
Remaining sets 85% of 1RM |
3. Barbell Pin Bench Press | 4 sets | 4 reps | 60s | Chest level
1st set @ RPE 7
2nd set@ RPE 8
3rd set @ RPE 9
4th set -5% from 4 reps @ RPE 9 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | 1, 3, 3, 3 reps | 60s | w/ belt
1st set @ RPE 8, 91-93%)
2nd set@ RPE 9 (89%)
Remaining Sets 85% of 1RM |
2. Close-Grip 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. Barbell Squat | 4 sets | 6 reps | 60s | No belt
1st set @ RPE 7
2nd set and the rest @ RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Pause Squat | 3 sets | 1, 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
2nd set @ RPE 8
Remaining sets @ RPE 8 |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 1, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%
2nd set @ RPE 9
Remaining sets -5% from 2nd set @ 9 |
2. Paused Barbell Bench Press | 3 sets | 1, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set |
3. Romanian Deadlift | 3 sets | 6 reps | 60s | 1st set @ RPE 7
2nd-last set @ 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 row of your choice |
2. Ab Crunch Machine | 1s | 5 min | 60s | 5 min ab work AMRAP |
3. Standing Dumbbell Biceps Curl | 3 sets | 12 - 15 reps | 60s | @ RPE 8 (any bicep work you want) |
4. Cable Triceps Pressdown![]() | 3 sets | 12 - 15 reps | 60s | @ RPE 8 (any tricep work you want) |
Work up to your openers for all lifts except for deadlift.
Ideally this is 4-5 days out from your meet.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 1 set | 1 reps | 60s | w/ belt @ opener (RPE 8, 91-93%) |
2. Bench Press - Powerlifting | 1 set | 1 reps | 60s | 1 rep @ opener (RPE 8, 91-93%) |
3. Barbell Deadlift | 1 set | 1 reps | 60s | w/ belt *1 rep @ last warm up (RPE 7, 84-86%) |
Work up to your last warm up for all lifts. 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 | w/ belt
*1 rep @ last warm up (RPE 7, 84-86%) |
2. Bench Press - Powerlifting | 1 set | 1 reps | 60s | *1 rep @ last warm up (RPE 7, 84-86%) |
This is meet or test day! Good luck :)
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 1 reps | 60s | w/ belt
"•1 rep @ 8 (91-93%)
•1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)" |
2. Bench Press - Powerlifting | 3 sets | 1 reps | 60s | 1 sec pause
"•1 rep @ 8 (91-93%)
•1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)" |
3. Barbell Deadlift | 3 sets | 1 reps | 60s | w/ belt
"•1 rep @ 8 (91-93%)
•1 rep @ 9 (95-97%)
• 1 rep @ 10 (100-102%)" |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deficit Deadlift![]() | 3 sets | 1, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%
2nd set @ RPE 9
Remaining sets -5% from 2nd set @ 9 |
2. Paused Barbell Bench Press | 3 sets | 1, 3, 3 reps | 60s | 1st set @ RPE 8, 91-93%)
2nd set @ RPE 9
Remaining sets -5% from 2nd set |
3. Romanian Deadlift | 3 sets | 6 reps | 60s | 1st set @ RPE 7
2nd-last set @ RPE 8 |
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