Monday – Squat
Thursday – Bench
Friday – Deadlift
Squat, 3 warm-up sets, then 2 work sets
Good Mornings 2 x 8-10
Leg Press 2 x 8-10
Leg Curls 4 x 8-10
Sit-ups 3 sets
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Bench, 3 warm-up sets, then 2 work sets
Close Grip Bench 2 x 8-10
DB Inclines 2 x 8-10
Triceps Extensions 4 x 10
DB Lateral Raises 2 x 12
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Deadlift – Warm-up, then 1 work set
Supported Rows 4 x 8
Shrugs 2 x 8-12
Hammer Curls 4 x 10
Sit-ups 3 sets
The work-sets for the big three are planned out over 8 to 12 weeks, in a method called periodization. The first two weeks are usually at a lighter weight, for sets of 8 or 10. Then, as you move through the cycle, the weight is increased, and the reps are decreased. The idea is that by the end of the cycle you are going for an all-out PR triple or double, in preparation for a meet. There are plenty of examples of peaking cycles on the web. The remainder of the each workout is focused on “Assistance” exercises, which develop component muscles in each of the core lift. So after squats, you train the glutes, quads, and hams. After bench, focus on the triceps, pecs, and front delts from different angles. After deadlifts, work the lats, traps, spinal erectors and grip.
As the weights get heavier, and you get closer to the end of the cycle, the assistance work changes from sets of 8 to 10 down to sets of 4 to 6 reps. Most assistance is dropped on the day when you go for your biggest weights, 2 weeks before the meet. Then take a week off before competing to rest and recover.
Pick all your assistance exercises based on feel, and based on perceived weaknesses. The movements listed above are just common examples for reference. Some believe that assistance exercises should be rotated periodically, like very 3-4 weeks, to prevent boredom and to help focus on different weaknesses.
Some lifters do deadlifts every other week, because they tend to over-train their lower back when deadlifting every week.
