8 Week Periodization Routine

8 Week Periodization Routine Enter 1RM Squat Bench Deadlift

Smallest increment

5

240 110 230 Monday Squat

Week 1 3x10 Pause Squat 5x3 Week 2 3x8 Pause Squat 5x3 Week 3 3x6 Pause Squat 5x3 Week 4 3x4 Pause Squat 5x3 Week 5 3x3 Pause Squat 5x3 Week 6 3x2 Pause Squat 5x3 Week 7 3x1 Pause Squat 5x3 Week 8 1RM Pause Squat 5x3

Wednesday Bench 155 110 170 120 180 125 190 135 205 145 215 150 230 160 240 170

Week 1 3x10 Speed bench 5x3 Week 2 3x8 Speed bench 5x3 Week 3 3x6 Speed Bench 5x3 Week 4 3x4 Speed bench 5x3 Week 5 3x3 Speed bench 5x3 Week 6 3x2 Speed bench 5x3 Week 7 3x1 Speed bench 5x3 Week 8 1RM Speed bench 5x3

70 50 75 55 85 60 90 65 95 65 100 70 105 75 110 75

Friday Deadlift Week 1 Clean Pull Week 2 Clean Pull Week 3 Clean Pull Week 4 Clean Pull Week 5 Clean Pull Week 6 Clean Pull Week 7 Clean Pull Week 8 Clean Pull

3x10 5x3 3x8 5x3 3x6 5x3 3x4 5x3 3x3 5x3 3x2 5x3 3x1 5x3 1RM 5x3

150 100 160 105 175 115 185 130 195 125 205 135 220 145 230 150

Assistant work for each day: Romanian DL or SLDL 3x6-8 Calf raises 3x8-10 Lower back of choice 3x8-10

Standing barbell shoulder press 3x6-8 Triceps choice 3x8-10 Abs work 3x8-10

Pull-ups (or lat pulldowns) 3x6-8 or as many as you can Row of choice 3x6-8 Biceps of choice 3x8-10 * Clean pull is from floor to shrug on toes

tine

as you can