The Matt Wenning Training Program!


Matt wenning training program

Matt Wenning is one of the greatest powerlifters of all time. Some of his powerlifting world records include a 2,204 pound raw total and an 832 pound raw squat. Discover the secrets to the Matt Wenning training program right here!

Introduction

  • Part 1: Conjugate Periodization
  • Part 2: Law of 72 hours
  • Part 3: The Max Effort Method
  • Part 4: The Dynamic Effort Method
  • Part 5: The Repetition Effort Method
  • Part 6: Accommodating Resistance
  • Part 7: Straight weight every 4th week
  • Part 8: 12-Week Training Cycle

Matt Wenning is a true master of the Westside Barbell training system and conjugate periodization.

Conjugate periodization is based on the idea of training and improving all strength qualities simultaneously. This is in contrast to traditional linear periodization where you are slowly peaking your strength over many weeks or months.

As they say, “you can’t argue with results.” Matt Wenning set numerous world records in his powerlifting career and has trained many other individuals to do the same.

One of the things that is unique about Matt is he successfully made the transition from “geared” powerlifting to “raw” powerlifting.

Back in 2012 the IFBB professional bodybuilder Stan Efferding shocked the world when he broke the all-time powerlifting world record total in the 275 pound weight class. Stan single-handedly ushered in a new era of raw powerlifting where individuals competed without squat suits and bench press shirts.

The raw powerlifting scene absolutely exploded and many accomplished geared powerlifters struggled to make the transition to competing without supportive equipment.

There is one man who successfully transitioned from geared powerlifting to raw powerlifting: Matt Wenning. In my opinion this is what makes Matt one of the greatest powerlifters of all time.

He has set numerous world records in BOTH geared and raw powerlifting competitions. He is a true testament to what you can accomplish if you adopt the growth mindset.

Of course making the transition from geared to raw powerlifting was not easy. Matt had to make some major changes to his training methodology if he wanted to compete against the best raw powerlifters in the world.

What Matt came up with was absolutely genius: he blended together the best aspects of conjugate periodization and old-school linear periodization to make an entirely new training style! 

In fact, I consider Matt’s revolutionary take on conjugate periodization to be one of the very best ways for raw powerlifters to train. Matt never formally named this new periodization style so I will do it for him.

Allow me to present to you The Matt Wenning Training Program!

Part 1: Conjugate Periodization

Matt Wenning is one of the world’s biggest proponents of conjugate periodization. He first learned about this superior periodization model when he trained under Louie Simmons at the Westside Barbell training club.

Conjugate periodization or concurrent periodization is based on the idea of training and improving multiple different strength qualities at once. In layman’s terms with conjugate periodization you are training to become bigger, stronger, and faster all at the same time!

Louie Simmons believed that other forms of periodization were inferior as you lose too much top-end strength when you take a break from maximal weights. You can click right here to watch Louie Simmons talk about the importance of maintaining at least 90% of your strength year-round.

Matt Wenning learned the ins and outs of conjugate periodization while training under Louie Simmons and has trained countless athletes using this system.

Conjugate periodization is based on the following three training methods:

  1. The max effort method
  2. The dynamic effort method
  3. The repetition effort method

The max effort method involves working up to a 1-3 rep max but ideally a 1-rep max. It is designed to build maximal strength and to teach you how to “strain” against heavy weights.

The dynamic effort method is radically different: it involves lifting submaximal weights explosively. This increases your rate of force development in the big 3 power lifts and has a synergistic effect with the max effort method on increasing maximal strength.

Finally the repetition effort method involves lifting submaximal weights for higher repetitions. It is often called the “bodybuilding method” because it somewhat resembles the training of a bodybuilder.

Here is Matt Wenning himself giving a great overview of the 3 training methods:

The max effort method, dynamic effort method and repetition effort method represent the foundation of the conjugate periodization model.

Now let’s move on to a discussion of “the law of 72 hours” and Matt Wenning’s favourite training split. Don’t worry, we’ll take a closer look at the max effort, dynamic effort, and repetition effort methods later in this article.

Part 2: Law of 72 hours

Matt Wenning believes that many people fail to make progress because they train with too much frequency. In other words too many people are violating the law of 72 hours. The law of 72 hours states that it takes about 72 hours to recover from a major workout.

If you have a big squat or deadlift workout then it is probably going to take about 72 hours before you can train your lower body again with heavy weights. Likewise you probably need to wait about 72 hours after a big bench press workout before training your upper body heavy again.

Here is Matt Wenning giving his thoughts on the law of 72 hours:

One of the best training splits that you can use while training with conjugate periodization is the classic Westside Barbell training split. For example:

Westside Barbell training split

  • Sunday: dynamic effort upper body
  • Monday: Max effort lower body
  • Wednesday: max effort upper body
  • Friday: dynamic effort lower body

As you can see this 4 days per week upper body / lower body split respects the law of 72 hours. There is always at least 3 days in between major workouts for the upper body and the lower body. This is a great way to ensure that you have enough rest between workouts to recover and make optimal progress. 

Of course Matt has a template that he uses for each of these workouts. Check it out:

Dynamic Effort Upper Body

  • Exercise #1: Dynamic effort bench press
  • Exercise #2: Supplementary bench press exercise
  • Exercise #3: Triceps accessory work
  • Exercise #4: Triceps accessory work
  • Exercise #5: Upper back accessory work 
  • Exercise #6: Upper back accessory work 

Max Effort Lower Body

  • Exercise #1: Max effort squat / deadlift exercise
  • Exercise #2: Supplementary squat / deadlift exercise
  • Exercise #3: Posterior chain accessory work
  • Exercise #4: Posterior chain accessory work
  • Exercise #5: Posterior chain accessory work
  • Exercise #6: Posterior chain accessory work 

Max Effort Upper Body

  • Exercise #1: Max effort bench press exercise
  • Exercise #2: Supplementary bench press exercise
  • Exercise #3: Triceps accessory work
  • Exercise #4: Triceps accessory work
  • Exercise #5: Upper back accessory work 
  • Exercise #6: Upper back accessory work 

Dynamic Effort Lower Body

  • Exercise #1: Dynamic effort squat
  • Exercise #2: Dynamic effort deadlift
  • Exercise #3: Posterior chain accessory work
  • Exercise #4: Posterior chain accessory work
  • Exercise #5: Posterior chain accessory work
  • Exercise #6: Posterior chain accessory work 

It’s rather easy to draw some conclusions from these workout templates. Matt Wenning believes that the bench press is primarily a triceps exercise so his upper body workouts really revolve around building the triceps.

In fact most of Matt’s upper body workouts feature as many as 3 dedicated triceps exercises. The triceps are that important for a big bench press!

Matt is also a strong believer in building up the upper back. This is important both for developing your pressing power and for keeping injuries at bay. Matt usually finishes his upper body workout with at least 2 upper back exercises.

When it comes to developing the squat and deadlift Matt believes the most important muscle groups are all found in “the posterior chain”:

  • The hamstrings
  • The glutes
  • The lower back

If you want to develop a big squat / deadlift and keep injuries at bay then you MUST strengthen the posterior chain as much as humanly possible! Of course the quadriceps play a role in building up the raw powerlifting squat but not to the same extent as the hamstrings and the rest of the posterior chain.

Now that you understand Matt’s preferred weekly training split let’s discuss the three conjugate training methods in a little more depth.

Part 3: The Max Effort Method

The max effort method is perhaps the most important of the three training methods. This method involves working up to a 1-3 rep max on an exercise designed to build the squat, bench press or deadlift. In some cases a 2-3 rep max can be utilized here but most of the time it is better to work up to a 1-rep max.

The max effort method represents more of a neurological training stimulus to the body. It teaches your body to recruit more motor units within the working muscles and to better coordinate the different muscle groups together to complete the lift.

Just as importantly the max effort method teaches you how to “strain.”

In case you are more of a visual learner here is Matt Wenning himself breaking down the max effort method:

The max effort method is rarely used with the traditional competition lifts. Instead Matt prefers to max out on a wide variety of “special exercises.” These are exercises that are similar to but slightly different from the competition lifts.

Here are some examples of special exercises that Matt might use on his max effort days:

These special exercises are designed to target and strengthen the weak muscle groups that are limiting your performance on the “big 3” competition lifts. Matt prefers to change these exercises every single week in order to challenge his body and prevent accommodation.

As Louie Simmons used to say, “when your body has all the answers you change all the questions.”

As a general rule of thumb Matt recommends that you perform 2-3 lifts at or above 90% of your estimated 1-rep max for that day. For example you might perform 1 single at 90%, one single just above your previous record for that exercise and perhaps a third single if you are having a great day.

Part 4: Dynamic effort work

The dynamic effort method is almost the polar opposite of the max effort method. Actually it is very similar to compensatory acceleration training as utilized by Josh Bryant in his own powerlifting-style programming.

Matt Wenning uses the dynamic effort method to teach his body to use his full strength potential more quickly on the big three powerlifts. If the max effort method makes a car go faster then the dynamic effort method teaches the car to go from 0-60 miles per hour more quickly.

Here is Matt talking about the unique benefits of the dynamic effort method:

With the dynamic effort method you are going to focus on lifting submaximal weights as quickly as possible. Usually you are going to train with a load that is approximately 50-70% of your 1-rep max.

If you use loads that are higher than 70% then your bar speed will slow down too much. On the other hand if you use loads that are less than 50% of your 1-rep max then the weight will simply be too light to get anything out of it. 

Matt uses the dynamic effort method to train each of the big three powerlifts: the squat, the bench press and the deadlift. The dynamic effort bench press is trained on its own day while the dynamic effort squat and deadlift are trained together.

You can click right here to see Matt Wenning demonstrating the speed bench press, click right here to see Matt Wenning demonstrating the speed squat or click right here to see Matt Wenning demonstrating the speed deadlift.

Matt uses slightly different dynamic effort training protocols for each of the three powerlifts. The bench press is normally trained for triples, the squat for doubles, and the deadlift for singles.

For example:

  • Dynamic effort bench press: 8-10 x 3 with 50-70%
  • Dynamic effort squat: 6-12 x 2 with 50-70%
  • Dynamic effort deadlift: 4-8 x 1 with 50-70%

These set and rep schemes are very similar to what Louie Simmons uses with his Westside Barbell powerlifting team. This makes sense as Matt trained under Louie Simmons for several years and knows the Westside system inside and out.

It is important to note that the percentages reflect the total weight at lockout. This includes the bar weight plus any chain weight or band tension that is also present at lockout. For example, let’s say that someone has a bench press of 300 pounds.

Here are a few dynamic effort bench press protocols that them might use:

  • Straight weight: 10 x 3 with 180 pounds of bar weight
  • Chains: 9 x 3 with 150 pounds of bar weight, 30 pounds of chains
  • Bands: 8 x 3 with 120 pounds of bar weight, 60 pounds of band tension

For optimal results Matt Wenning has his athletes wave the dynamic effort percentages using a three week wave. In other words the percentages get slightly heavier over the course of three workouts.

After your third workout you would start over with a new wave. Matt often has his athletes use a different type or amount of accommodating resistance from one wave to the next to keep your body off balance.

For example here is how you might sequence three waves in a row for the bench press:

Wave 1: Straight Weight

  • Week 1: 10 x 3 with 50%
  • Week 2: 10 x 3 with 55%
  • Week 3: 10 x 3 with 60%

Wave 2: Chains

  • Week 1: 10 x 3 with 55%
  • Week 2: 10 x 3 with 60%
  • Week 3: 10 x 3 with 65%

Wave 3: Bands

  • Week 1: 8 x 3 with 60%
  • Week 2: 8 x 3 with 65%
  • Week 3: 8 x 3 with 70%

The bottom line is that the dynamic effort method is a key part of the Matt Wenning training philosophy. It may not look as “flashy” as the max effort method but it still plays a critical role in driving up the squat, bench press and deadlift.

Part 5: Repetition effort

The repetition effort method is often called “the bodybuilding method” because it somewhat resembles how a bodybuilder trains.

The purpose of the repetition effort method is multi-faceted:

  • It builds muscle mass
  • It strengthens weak muscle groups
  • It increases your work capacity

As you can see this is a very versatile training method. Here is Matt Wenning himself talking more about the benefits of the repetition effort method:

Of course there is a HUGE difference between how a bodybuilder and a powerlifter such as Matt Wenning uses the repetition effort method. Matt is looking to strengthen the specific muscle groups that are most important for driving up the squat, bench press and deadlift.

In Matt’s opinion here are the most important muscle groups for each of the powerlifts:

Bench press

  • Triceps
  • Upper back

Squat and deadlift

  • Hamstrings
  • Glutes
  • Lower back

Almost all of Matt’s exercises performed with the repetition effort method are for these muscle groups. Normally under a conjugate periodization system there are two types of exercises performed with the repetition effort method:

  • Supplementary exercises
  • Accessory exercises

Supplementary exercises are usually performed for sets of 4-6 reps. These are big, compound lifts designed to directly increase your big 3 powerlifts. Examples of supplementary exercises would be all variations of bench presses, squats, good mornings, and deadlifts.

On the other hand accessory exercises are performed for somewhat higher reps (6-20) and are used to strengthen specific muscle groups. Lat pulldowns, triceps extensions, reverse hyperextensions and glute ham raises are all examples of accessory exercises that Matt Wenning likes to use.

The repetition effort method may not directly drive up your lifts like the max effort method and the dynamic effort method. However, it still plays a critical role in your programming.

Part 6: Accommodating Resistance

Matt Wenning is an extremely advanced powerlifter. He spent many, many years mastering the big three power lifts with straight weight. At his level he needs to use every tool he can to drive up his strength even higher. Some of the tools that Matt uses on a regular basis include bands and chains. 

Bands and chains help to accommodate resistance on the big barbell movements. In a squat, bench press or deadlift you are stronger at the top of a lift than you are at the bottom. This means that the bottom portion of the strength curve is being overloaded all the time while the top portion is almost never overloaded.

Bands and chains are tools that Matt uses to overload the mid-range and lockout portions of the strength curve because they add more tension as you approach lockout.

Matt uses bands and chains a large percentage of the time on his max effort and dynamic effort lifts.

There are of course some downsides to the use of accommodating resistance. Matt is the first to admit that he is an extremely advanced lifter who spent the first 10 years of his career mastering straight weight. He obviously needs less time training with straight weight than a beginner powerlifter would.

Here is Matt discussing with Chad Wesley Smith the importance of mastering straight weight before progressing to heavy accommodating resistance:

Of course when Matt made the transition from “geared” to “raw” powerlifting he had to incorporate straight weight workouts slightly more often.

n my opinion Matt has done this better than any other conjugate style periodization program out there. His secret is to train the big 3 power lifts with straight weight every 3-4 weeks. This will be discussed more in the next section.

Part 7: Straight weight every 4th week

Matt’s raw powerlifting program can be thought of as a hybrid between Westside-style conjugate periodization and old-school linear periodization. Every 3-4 weeks Matt trains using straight weight and specific percentages on the big three powerlifts.

These straight weight workouts replace the max effort workouts that he would normally perform. Just like with old-school linear periodization the training percentages start out relatively light and progressively increase as he gets closer to his competition.

Here is Matt discussing this hybrid training system in more detail:

I can’t emphasize enough how ingenious this is. I have never seen another high-level powerlifter incorporate linear periodization so effectively into a conjugate training model.

Here is an overview of what one of Matt’s 16 week training cycles might look like:

  • Weeks 1-3: Max effort work
  • Week 4: Straight weight, 85% x 3
  • Weeks 5-7: Max effort work
  • Week 8: Straight weight, 90% x 2
  • Weeks 9-11: Max effort work
  • Weeks 12: Straight weight, 95% x 1
  • Weeks 13-15: Max effort work
  • Week 16: Competition week!

These training percentages are based off of the weight that Matt wants to hit on competition day rather than his estimated strength on a given training day.

As you can see Matt is using these straight weight workouts every 3-4 weeks to slowly peak his strength and perfect his lifting technique.

On his max effort workouts he uses bands, chains, and anything else he can think of to throw his body off guard and strengthen his weak points.This is just a ridiculously effective way to train for a raw powerlifter.

Part 8: Matt Wenning Training Cycle

Here is a sample 16-week powerlifting peaking cycle inspired by the teachings and training methodology of Matt Wenning. If you are interested in learning Matt’s hybrid conjugate / linear periodization model then this sample peaking cycle would be a great place to start. Please note: if you have any trouble reading these workouts then I highly recommend you read this article.

Check it out:

Peaking Cycle Week #1

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against chains (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: 4-board bench press, 3 x 5, 1/1/X/1, 120 seconds rest
  • C1: Decline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Overhead rope cable extension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Wide overhand grip lat pulldown, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Seated chest supported row machine, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 60% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Conventional rack pull (4 inches off ground), 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Low box squat w/ safety squat bar (narrow stance / heels flat), 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 45 degree back extension (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest

**Perform 3 sets at 90%, 97%, and 100% of your estimated 1-rep max for the day.

Wednesday: Max effort bench

  • A1: Band bench press (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: 30 degree incline DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar JM press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Bilateral 30 degree prone DB tricep kickback, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: Barbell bent over row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Band face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Perform 3 sets at 90%, 97%, and 100% of your estimated 1-rep max for the day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with chains**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Belt squat, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: Good morning machine, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Suitcase carry, 3 x 100 feet, 60 seconds rest
  • F1: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 60% of your 1-rep max.

****The total weight at lockout should be approximately 60% of your 1-rep max.

Peaking Cycle Week #2

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against chains (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: 4-board bench press, 3 x 5, 1/1/X/1, 120 seconds rest
  • C1: Decline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Overhead rope cable extension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Wide overhand grip lat pulldown, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Seated chest supported row machine, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 65% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Safety squat bar squat, 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Chain suspended good morning, 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 45 degree back extension (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest

**Perform 3 sets at 90%, 97%, and 100% of your estimated 1-rep max for the day.

Wednesday: Max effort bench

  • A1: Floor press with chains (competition grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: 30 degree incline DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar JM press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Bilateral 30 degree prone DB tricep kickback, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: Barbell bent over row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Band face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Perform 3 sets at 90%, 97%, and 100% of your estimated 1-rep max for the day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with chains**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Belt squat, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: Good morning machine, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Suitcase carry, 3 x 100 feet, 60 seconds rest
  • F1: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 65% of your 1-rep max.

****The total weight at lockout should be approximately 65% of your 1-rep max.

Peaking Cycle Week #3

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against chains (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: 4-board bench press, 3 x 5, 1/1/X/1, 120 seconds rest
  • C1: Decline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Overhead rope cable extension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Wide overhand grip lat pulldown, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Seated chest supported row machine, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 70% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Sumo deadlift against bands, 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Low box squat w/ safety squat bar (narrow stance / heels flat), 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 45 degree back extension (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest

**Perform 3 sets at 90%, 97%, and 100% of your estimated 1-rep max for the day.

Wednesday: Max effort bench

  • A1: Band bench press (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: 30 degree incline DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar JM press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Bilateral 30 degree prone DB tricep kickback, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: Barbell bent over row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Band face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Perform 3 sets at 90%, 97%, and 100% of your estimated 1-rep max for the day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with chains**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Belt squat, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: Good morning machine, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Suitcase carry, 3 x 100 feet, 60 seconds rest
  • F1: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 70% of your 1-rep max.

****The total weight at lockout should be approximately 70% of your 1-rep max.

Peaking Cycle Week #4

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against bands (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: 4-board bench press, 3 x 5, 1/1/X/1, 120 seconds rest
  • C1: Decline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Overhead rope cable extension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Wide overhand grip lat pulldown, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Seated chest supported row machine, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 60% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Competition stance back squat, 1 x 3**, 1/0/X/0, 180 seconds rest
  • B1: Chain suspended good morning, 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 45 degree back extension (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/1, 60 seconds rest

**Performed at 85% of your projected 1-rep max.

Wednesday: Max effort bench

  • A1: Competition grip bench press, 1 x 3**, 1/0/X/0, 180 seconds rest
  • B1: 30 degree incline DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar JM press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Bilateral 30 degree prone DB tricep kickback, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: Barbell bent over row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Band face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 85% of your projected 1-rep max.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with safety squat bar against bands**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Belt squat, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: Good morning machine, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Suitcase carry, 3 x 100 feet, 60 seconds rest
  • F1: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 60% of your 1-rep max.

****The total weight at lockout should be approximately 60% of your 1-rep max.

Peaking Cycle Week #5

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against bands (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: V-bar dips, 2 x 5, 4/0/X/1, 120 seconds rest
  • C1: Dead stop skull crusher, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Straight bar tricep pushdowns (overhand grip), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Rack chins, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: One-arm seated cable row, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 65% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Deficit deadlift (2 inch deficit), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Front foot elevated split squat, 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Unilateral reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Banded leg curls, 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: 30 degree incline bench press (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Seated DB overhead press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar skull crushers (to forehead), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Rolling DB extension, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: T-bar row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated rope cable face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with safety squat bar against bands**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Walking DB lunge, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: 45 degree back extension against bands, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Glute ham raise, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Forwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 65% of your 1-rep max.

****The total weight at lockout should be approximately 65% of your 1-rep max.

Peaking Cycle Week #6

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against bands (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: V-bar dips, 2 x 5, 4/0/X/1, 120 seconds rest
  • C1: Dead stop skull crusher, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Straight bar tricep pushdowns (overhand grip), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Rack chins, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: One-arm seated cable row, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 70% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Reverse band back squat (competition stance), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Safety squat bar good morning, 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Unilateral reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Banded leg curls, 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: Reverse band bench press (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Seated DB overhead press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar skull crushers (to forehead), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Rolling DB extension, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: T-bar row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated rope cable face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with safety squat bar against bands**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Walking DB lunge, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: 45 degree back extension against bands, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Glute ham raise, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Forwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 70% of your 1-rep max.

****The total weight at lockout should be approximately 70% of your 1-rep max.

Peaking Cycle Week #7

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against chains (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: V-bar dips, 2 x 5, 4/0/X/1, 120 seconds rest
  • C1: Dead stop skull crusher, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Straight bar tricep pushdowns (overhand grip), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Rack chins, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: One-arm seated cable row, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 60% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Rack pull against bands (6 inches off the ground), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Front foot elevated split squat, 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Unilateral reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Banded leg curls, 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: 2-Board bench press, 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Seated DB overhead press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar skull crushers (to forehead), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Rolling DB extension, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: T-bar row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated rope cable face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with buffalo bar against chains**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Walking DB lunge, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: 45 degree back extension against bands, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Glute ham raise, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Forwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 60% of your 1-rep max.

****The total weight at lockout should be approximately 60% of your 1-rep max.

Peaking Cycle Week #8

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against chains (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: V-bar dips, 2 x 5, 4/0/X/1, 120 seconds rest
  • C1: Dead stop skull crusher, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Straight bar tricep pushdowns (overhand grip), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Rack chins, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: One-arm seated cable row, 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 65% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Competition style back squat, 1 x 2**, 1/0/X/0, 180 seconds rest
  • B1: Safety squat bar good morning, 2 x 5, 2/1/X/1, 120 seconds rest
  • C1: Unilateral reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/X/1, 60 seconds rest
  • E1: Banded leg curls, 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90% of your estimated competition max.

Wednesday: Max effort bench

  • A1: Pin press (2 inches above chest, competition grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Seated DB overhead press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Ez-bar skull crushers (to forehead), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Rolling DB extension, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: T-bar row, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated rope cable face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: A1: Speed box squat with buffalo bar against chains**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Walking DB lunge, 3 x 8-12, 2/1/X/1, 60 seconds rest
  • D1: 45 degree back extension against bands, 3 x 8-12, 3/0/1/0, 60 seconds rest
  • E1: Glute ham raise, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Forwards sled drags, 3 x 100 feet, 60 seconds rest

**The total weight at lockout should be approximately 65% of your 1-rep max.

****The total weight at lockout should be approximately 65% of your 1-rep max.

Peaking Cycle Week #9

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against chains (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: Bamboo bar bench press, 2 x 6, 1/0/X/0, 120 seconds rest
  • C1: Reverse hyper triceps extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: 30 degree incline Tate press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Wide neutral grip lat pulldown, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated cable row (v-handle), 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 70% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Snatch grip deadlift, 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Olympic back squat, 2 x 6, 3/0/X/0, 120 seconds rest
  • C1: 90 degree back extension (DB at chest), 2/0/X/2, 60 seconds rest
  • D1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Belt squat, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Glute ham raise (band tension), 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: Bench press against chains (shoulder-width grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Flat DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Decline ez-bar extension with chains (to nose), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Unilateral DB french press, 3 x 8-12, 2/0/X/0, 6 seconds rest
  • E1: 30 degree prone DB chest supported row, 3 x 8-12, 1/0/X/2, 60 seconds rest
  • F1: Unilateral DB deadstop row, 3 x 8-12, 1/1/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: A1: Speed box squat with buffalo bar against chains**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Seated leg curl (feet plantarflexed / pointed in), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: DB stiff-legged deadlift, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Good morning machine, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: 45 degree back extension (holding barbell with snatch grip), 3 x 8-12, 1/0/X/2, 60 seconds rest

**The total weight at lockout should be approximately 70% of your 1-rep max.

****The total weight at lockout should be approximately 70% of your 1-rep max.

Peaking Cycle Week #10

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against bands (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: Bamboo bar bench press, 2 x 6, 1/0/X/0, 120 seconds rest
  • C1: Reverse hyper triceps extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: 30 degree incline Tate press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Wide neutral grip lat pulldown, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated cable row (v-handle), 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 60% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Box squat with chains, 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Stiff legged deadlift, 2 x 6, 3/0/X/0, 120 seconds rest
  • C1: 90 degree back extension (DB at chest), 2/0/X/2, 60 seconds rest
  • D1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Belt squat, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Glute ham raise (band tension), 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: 4-board press against bands, 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Flat DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Decline ez-bar extension with chains (to nose), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Unilateral DB french press, 3 x 8-12, 2/0/X/0, 6 seconds rest
  • E1: 30 degree prone DB chest supported row, 3 x 8-12, 1/0/X/2, 60 seconds rest
  • F1: Unilateral DB deadstop row, 3 x 8-12, 1/1/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with safety squat bar against bands**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Seated leg curl (feet plantarflexed / pointed in), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: DB stiff-legged deadlift, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Good morning machine, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: 45 degree back extension (holding barbell with snatch grip), 3 x 8-12, 1/0/X/2, 60 seconds rest

**The total weight at lockout should be approximately 60% of your 1-rep max.

****The total weight at lockout should be approximately 60% of your 1-rep max.

Peaking Cycle Week #11

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against bands (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: Bamboo bar bench press, 2 x 6, 1/0/X/0, 120 seconds rest
  • C1: Reverse hyper triceps extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: 30 degree incline Tate press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Wide neutral grip lat pulldown, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated cable row (v-handle), 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 65% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Conventional deadlift against bands, 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Olympic back squat, 2 x 6, 3/0/X/0, 120 seconds rest
  • C1: 90 degree back extension (DB at chest), 2/0/X/2, 60 seconds rest
  • D1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Belt squat, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Glute ham raise (band tension), 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: Floor press (competition grip), 3 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Flat DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Decline ez-bar extension with chains (to nose), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Unilateral DB french press, 3 x 8-12, 2/0/X/0, 6 seconds rest
  • E1: 30 degree prone DB chest supported row, 3 x 8-12, 1/0/X/2, 60 seconds rest
  • F1: Unilateral DB deadstop row, 3 x 8-12, 1/1/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with safety squat bar against bands**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Seated leg curl (feet plantarflexed / pointed in), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: DB stiff-legged deadlift, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Good morning machine, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: 45 degree back extension (holding barbell with snatch grip), 3 x 8-12, 1/0/X/2, 60 seconds rest

**The total weight at lockout should be approximately 65% of your 1-rep max.

****The total weight at lockout should be approximately 65% of your 1-rep max.

Peaking Cycle Week #12

Sunday: Dynamic Effort Bench

  • A1: Speed bench press against bands (3 different grips)**, 9 x 3, 1/0/X/0, 60 seconds rest 
  • B1: Bamboo bar bench press, 2 x 6, 1/0/X/0, 120 seconds rest
  • C1: Reverse hyper triceps extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: 30 degree incline Tate press, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Wide neutral grip lat pulldown, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • F1: Seated cable row (v-handle), 3 x 8-12, 2/0/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 70% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Competition back squat, 1 x 1**, X/0/X/0, 180 seconds rest
  • B1: Stiff legged deadlift, 2 x 6, 3/0/X/0, 120 seconds rest
  • C1: 90 degree back extension (DB at chest), 2/0/X/2, 60 seconds rest
  • D1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Belt squat, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Glute ham raise (band tension), 3 x 8-12, 1/0/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: Competition bench press, 1 x 1**, 1/0/X/0, 180 seconds rest
  • B1: Flat DB press, 2 x 15-20****, 2/0/X/0, 120 seconds rest
  • C1: Decline ez-bar extension with chains (to nose), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Unilateral DB french press, 3 x 8-12, 2/0/X/0, 6 seconds rest
  • E1: 30 degree prone DB chest supported row, 3 x 8-12, 1/0/X/2, 60 seconds rest
  • F1: Unilateral DB deadstop row, 3 x 8-12, 1/1/X/0, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed box squat with safety squat bar against bands**, 8 x 2, 1/1/X/0, 60 seconds rest
  • B1: Speed deadlift****, 5 x 1, X/0/X/0, 60 seconds rest
  • C1: Seated leg curl (feet plantarflexed / pointed in), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: DB stiff-legged deadlift, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Good morning machine, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: 45 degree back extension (holding barbell with snatch grip), 3 x 8-12, 1/0/X/2, 60 seconds rest

**The total weight at lockout should be approximately 70% of your 1-rep max.

****The total weight at lockout should be approximately 70% of your 1-rep max.

Peaking Cycle Week #13

Sunday: Dynamic Effort Bench

  • A1: Speed bench press (straight weight), 9 x 3**, 1/0/X/0, 60 seconds rest
  • B1: Seated half press in rack, 2 x 6, 2/1/X/1, 60 seconds rest
  • C1: 30 degree incline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Cable rope triceps pushdown, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: Narrow neutral grip pull down, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Meadows row, 3 x 8-12, 1/1/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 60% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Reverse band deadlift (competition stance), 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Olympic front squat, 2 x 6, 4/0/X/0, 120 seconds rest
  • C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: Slingshot bench press, 3 x 1**, 1/1/X/0, 180 seconds rest
  • B1: Ultra wide bench press, 2 x 15-20****, 1/0/1/0, 120 seconds rest
  • C1: Ez-bar extensions (to chin), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: PJR pullover, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Barbell dead stop row, 3 x 8-12, 1/1/X/0, 60 seconds rest
  • F1: Banded face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed back squat (free weight / competition stance), 8 x 2**, 1/0/X/0, 60 seconds rest
  • B1: Speed deadlift (competition stance), 5 x 1****, X/0/X/0, 60 seconds rest
  • C1: Glute ham raise (band tension), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Reverse hyperextension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/1/1, 60 seconds rest

**The total weight at lockout should be approximately 60% of your 1-rep max.

****The total weight at lockout should be approximately 60% of your 1-rep max.

Peaking Cycle Week #14

Sunday: Dynamic Effort Bench

  • A1: Speed bench press (straight weight), 9 x 3**, 1/0/X/0, 60 seconds rest
  • B1: Seated half press in rack, 2 x 6, 2/1/X/1, 60 seconds rest
  • C1: 30 degree incline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Cable rope triceps pushdown, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: Narrow neutral grip pull down, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Meadows row, 3 x 8-12, 1/1/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 65% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Safety squat bar free squat, 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Olympic front squat, 2 x 6, 4/0/X/0, 120 seconds rest
  • C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: 3-Board bench pres, 3 x 1**, 1/1/X/0, 180 seconds rest
  • B1: Ultra wide bench press, 2 x 15-20****, 1/0/1/0, 120 seconds rest
  • C1: Ez-bar extensions (to chin), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: PJR pullover, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Barbell dead stop row, 3 x 8-12, 1/1/X/0, 60 seconds rest
  • F1: Banded face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed back squat (free weight / competition stance), 8 x 2**, 1/0/X/0, 60 seconds rest
  • B1: Speed deadlift (competition stance), 5 x 1****, X/0/X/0, 60 seconds rest
  • C1: Glute ham raise (band tension), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Reverse hyperextension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/1/1, 60 seconds rest

**The total weight at lockout should be approximately 65% of your 1-rep max.

****The total weight at lockout should be approximately 65% of your 1-rep max.

Peaking Cycle Week #15

Sunday: Dynamic Effort Bench

  • A1: Speed bench press (straight weight), 9 x 3**, 1/0/X/0, 60 seconds rest
  • B1: Seated half press in rack, 2 x 6, 2/1/X/1, 60 seconds rest
  • C1: 30 degree incline DB extension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Cable rope triceps pushdown, 3 x 8-12, 1/0/X/1, 60 seconds rest
  • E1: Narrow neutral grip pull down, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • F1: Meadows row, 3 x 8-12, 1/1/X/0, 60 seconds rest

**Perform 3 sets with a close grip, 3 sets with a medium grip, and 3 sets with a wide grip. The total weight at lockout should be 70% of your 1-rep max.

Monday: Max Effort Squat / Deadlift

  • A1: Sumo block pull (plates elevated 2 inches), 3 x 1**, X/0/X/0, 180 seconds rest
  • B1: Olympic front squat, 2 x 6, 4/0/X/0, 120 seconds rest
  • C1: Reverse hyperextension, 3 x 8-12, 1/0/X/0, 60 seconds rest
  • D1: Glute ham raise (holding DB at chest), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

Wednesday: Max effort bench

  • A1: Reverse band bench press (shoulder width grip), 3 x 1**, 1/1/X/0, 180 seconds rest
  • B1: Ultra wide bench press, 2 x 15-20****, 1/0/1/0, 120 seconds rest
  • C1: Ez-bar extensions (to chin), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: PJR pullover, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: Barbell dead stop row, 3 x 8-12, 1/1/X/0, 60 seconds rest
  • F1: Banded face pull, 3 x 8-12, 1/0/X/2, 60 seconds rest

**Performed at 90%, 97%, and 100% of your estimated 1-rep max for that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

  • A1: Speed back squat (free weight / competition stance), 8 x 2**, 1/0/X/0, 60 seconds rest
  • B1: Speed deadlift (competition stance), 5 x 1****, X/0/X/0, 60 seconds rest
  • C1: Glute ham raise (band tension), 3 x 8-12, 2/0/X/0, 60 seconds rest
  • D1: Reverse hyperextension, 3 x 8-12, 2/0/X/0, 60 seconds rest
  • E1: 90 degree back extension (barbell on back), 3 x 8-12, 2/0/1/1, 60 seconds rest

**The total weight at lockout should be approximately 70% of your 1-rep max.

****The total weight at lockout should be approximately 70% of your 1-rep max.

Peaking Cycle Week #16

  • Competition week! If the competition is on a Saturday then perform light accessory workouts on Sunday and Monday and take the rest of the week off. You’ve earned it!

Conclusion

Matt wenning training program

Matt Wenning training program combines the best aspects of conjugate periodization and old-school linear periodization into one kick-ass system. It truly is one of the best ways for the modern-day raw powerlifter to train. 

Thank you Matt for sharing the gift of strength with the world. You have touched more lives than you can imagine. If you are unsure about how to train yourself then I cannot recommend Matt Wenning and his unique style of strength training program design highly enough!

 “Be hungry for success, hungry to make your mark, hungry to be seen and to be heard and to have an effect. And as you move up and become successful, make sure also to be hungry for helping others.”

Thank you for reading and I wish you the best of luck in your strength training journey!

Dr. Mike Jansen

I am the creator and owner of Revolutionary Program Design. I help advanced athletes take their training to the next level and achieve results they never imagined possible.

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