12 WEEK CHAMPIONSHIP TRAINING PROGRAM

WEEK 1

WEEK 2

WEEK 3

WEEK 4

VOLUME ACCUMULATION

VOLUME ACCUMULATION

VOLUME ACCUMULATION

VOLUME TO STRENGTH

SET % REP

TOTAL VOLUME

SET

% REP

TOTAL VOLUME

SET % REP

TOTAL VOLUME

SET

TOTAL VOLUME

% REP

58%

x10

40

66%

x8

32

1 72% x6

24

60%

x10

28-30

58%

x10

AVG INTENSITY

66%

x8

AVG INTENSITY

2 72% x6

AVG INTENSITY

65%

x8

AVG INTENSITY

58%

x10

58%

66%

x8

66%

3 72% x6

72%

70%

x6

67.5%

58%

x10 PRIORITY EXERCISES

66%

x8

PRIORITY EXERCISES

4 72% x6

PRIORITY EXERCISES

70%+ x4-6

PRIORITY EXERCISES

FRONT SQUAT

FRONT SQUAT

FRONT SQUAT

BOX SQUAT

DB BENCH

DB BENCH

DB BENCH

FLOOR/BB BENCH

SUMO DEADLIFT

SUMO DEADLIFT

SUMO DEADLIFT

CONV DEADLIFT

WEEK 5

WEEK 6

WEEK 7

WEEK 8

VOLUME TO STRENGTH

VOLUME TO STRENGTH

STRENGTH TO POWER

STRENGTH TO POWER

SET % REP

TOTAL VOLUME

SET

% REP

TOTAL VOLUME

SET % REP

TOTAL VOLUME

SET

TOTAL VOLUME

% REP

65%

x10

28-30

70%

x10

28-30

1 70% x5

16-20

70%

x5

70%

x8

AVG INTENSITY

75%

x8

AVG INTENSITY

2 75% x5

AVG INTENSITY

75%

x5

75%

x6

72.5%

80%

x6

77.5%

3 80% x5

77.5%

80%

x3

80%

75%+ x4-6

PRIORITY EXERCISES

80%+ x4-6

PRIORITY EXERCISES

85%

x3

PRIORITY EXERCISES

85+% x1-3

PRIORITY EXERCISES

80+% x1-5

BOX SQUAT

BOX SQUAT

BACK SQUAT

FLOOR/BB BENCH

FLOOR/BB BENCH

CONV DEADLIFT

CONV DEADLIFT

17-20
AVG INTENSITY

BACK SQUAT

BB BENCH PRESS

BB BENCH PRESS

DEADLIFT (S or C)

DEADLIFT (S or C)

WEEK 9

WEEK 10

WEEK 11

WEEK 12

STRENGTH TO POWER

STRENGTH TO POWER

DELOAD

TEST

SET % REP

TOTAL VOLUME

SET

% REP

TOTAL VOLUME

SET % REP

TOTAL VOLUME

SET

TOTAL VOLUME

% REP

70%

x5

16

70%

x5

17

1 70% x5

70%

x5

18

75%

x4

AVG INTENSITY

75%

x4

AVG INTENSITY

2 75% x3

AVG INTENSITY

75%

x4

AVG INTENSITY

80%

x3

82.5%

80%

x3

85%

3 80% x1

75%

80%

x3

87.5%

85%

x2

PRIORITY EXERCISES

85%

x2

PRIORITY EXERCISES

PRIORITY EXERCISES

85%

x2

PRIORITY EXERCISES

90%

x1

BACK SQUAT

90%

x1

BACK SQUAT

BACK SQUAT

90%

x1

BACK SQUAT

90+%

x1-2 U

BB BENCH PRESS

95%

x1

BB BENCH PRESS

BB BENCH PRESS

95%

x1

BB BENCH PRESS

DEADLIFT (S or C)

95+%

x1

DEADLIFT (S or C)

T DEADLIFT (S or C) 7
8

100+%

x1
x1

T DEADLIFT (S or C)

100+%