The Chad Wesley Smith Powerlifting Program!

Are you curious about the Chad Wesley Smith powerlifting program?

Do you wonder how Chad trains to break all-time PRs in the squat, bench press, and deadlift?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Chad Wesley Smith powerlifting program to take your powerlifting total to the next level!

Introduction

• Part 1: The Chad Wesley Smith Squat Program
• Part 2: The Chad Wesley Smith Bench Press Program
• Part 3: The Chad Wesley Smith Deadlift Program

Chad is a world-class powerlifter and powerlifting coach.

Some of the highlights of his competitive career include squatting 905 pounds raw in competition and earning his title as a professional strongman competitor.

Here is Chad squatting 905 pounds in competition and breaking the American squat record:

What an incredible squat!

The Chad Wesley Smith powerlifting program is designed to peak your strength on the day of your powerlifting competition.

It uses many different training methods such as linear periodization, heavy top sets, speed sets and plenty of supplementary and accessory exercises to maximize your strength on the powerlifting platform.

Chad Wesley Smith used a unique training split to prepare for his powerlifting competitions. He calls his split the “9 day work week.” Check it out:

Chad Wesley Smith’s 9 Day Work Week:

• Day 1: Deadlift
• Day 2: Off
• Day 3: Bench Press
• Day 4: Off
• Day 5: Squat
• Day 6: Upper Back Accessory Work
• Day 7: Off
• Day 8: Bench Press Accessory Work
• Day 9: Off
• Day 10: Repeat!

As you can see Chad performs 5 workouts over a 9 day period. The biggest benefit of this modified training split is Chad had more rest days in between his squat and deadlift workouts.

Instead of performing 2 heavy lower body workouts in 7 days he was performing 2 heavy lower body workouts in 9 days. This may not sound like a big change but these extra rest days made a world of difference for him.

Chad’s most important training days were his squat, bench press and deadlift days. These are the days where Chad trains the competition lifts so everything else revolves around them.

Chad breaks up his primary training days into 4 separate parts. Check it out:

Chad Wesley Smith’s 4-Part Powerlifting Workout

• Part 1: Heavy Set
• Part 2: Speed Sets
• Part 3: Supplementary Exercises
• Part 4: Accessory Exercises

Chad starts off every primary training day with the competition squat, bench press or deadlift. For each workout Chad works up to a heavy triple, double or single on one of these exercises.

One of Chad’s favorite strategies is to use a 12-week training cycle where you work up to a heavy triple in weeks 1-4, a heavy double in weeks 5-8 and a heavy single in weeks 9-12. For example:

Training Block #1

• Week 1: Heavy Triple
• Week 2: Heavy Triple
• Week 3: Heavy Triple
• Week 4: Deload

Training Block #1

• Week 5: Heavy Double
• Week 6: Heavy Double
• Week 7: Heavy Double
• Week 8: Deload

Training Block #3

• Week 9: Heavy Single
• Week 10: Heavy Single
• Week 11: Heavy Single
• Week 12: Deload
• Week 13: Competition Day!

This is a fantastic way to set up a powerlifting training cycle. The weights get heavier as you get closer to your powerlifting competition so you are able to display your full strength on the platform.

Here is Josh Bryant explaining this type of linear periodization powerlifting program:

Chad usually likes to perform one heavy single, double or triple per workout. One set is enough to create neurological adaptations without burning out his central nervous system.

For example Chad might perform his heavy triples around 85% of his 1-rep max, his heavy doubles around 90% of his 1-rep max and his heavy singles around 95% of his 1-rep max.

You can check out Chad’s exact training cycles below to see the exact training percentages that Chad uses in his own programs.

Let’s take another look at Chad’s powerlifting workout template:

Chad Wesley Smith’s 4-Part Powerlifting Workout

• Part 1: Heavy Set
• Part 2: Speed Sets
• Part 3: Supplementary Exercises
• Part 4: Accessory Exercises

Chad starts off his primary workouts with one heavy single, double or triple on the competition lifts. After the heavy set he performs several speed sets with moderately heavy weights on the competition lift.

Here is how Chad organizes his speed sets:

Training Block #1

• Top set: 1 set of 3 reps
• Speed work: 4-6 sets of 3-4 reps

Training Block #2

• Top set: 1 set of 2 reps
• Speed work: 3-5 sets of 2-3 reps

Training Block #3

• Top set: 1 set of 1 reps
• Speed work: 2-3 sets of 2 reps

As you can see Chad performs more sets and reps earlier in his training. As he get closer to his competition he uses heavier weights for his speed sets and performs fewer sets and reps.

This is designed to peak Chad’s strength on the day of his powerlifting meet.

After Chad performs his speed sets he moves onto supplementary and accessory exercises for the squat, bench press or deadlift.

Supplementary exercises are big compound exercises that are similar to the competition lift. They are designed to directly strengthen the competition lift and to attack specific weak points in the lift.

Some of Chad’s favorite supplementary exercises include dead squats, paused bench presses and block deadlifts. Here is Chad demonstrating the block deadlift. Check it out:

Finally Chad finishes up his workout with some accessory exercises for all of the major powerlifting muscles. The accessory exercises are smaller exercises designed to strengthen specific muscle groups.

Some of Chad’s favorite accessory exercises include barbell rows, dumbbell flies and pull ups.

I hope you found this overview of the Chad Wesley Smith powerlifting program helpful. Now let’s take a closer look at how Chad designed his powerlifting training cycles for the squat, bench press and deadlift.

Part 1: The Chad Wesley Smith Squat Program

Chad Wesley Smith is known for his unbelievable squatting strength. He squatted an Earth-shattering 905 pounds in competition and barely missed a 930 pound squat in the same competition.

Chad follows his normal powerlifting training template for his primary squat days.

Here is what Chad’s typical squat workout looks like:

• Exercise #1: Competition style squat for a top set of 1-3 reps
• Exercise #2: Speed squats for sets of 2-4 reps
• Exercise #3: Supplementary squat exercise
• Exercises #4-6: Accessory squat exercises

As you can see Chad follows his usual formula of the heavy top set followed by a few speed sets and his supplementary and accessory squat exercises. Now let’s look at one of Chad’s actual squat workouts.

This was the first workout that Chad performed for his 905 pound squat training cycle. Check it out:

Chad Wesley Smith Squat Workout

• Exercise #1: Back squat (competition stance), 1 set of 3 reps
• Exercise #2: Back squat speed sets (competition stance), 5 sets of 3 reps
• Exercise #3: Dead squat w/ safety squat bar (from parallel), 8 sets of 1 rep
• Exercise #4: Single leg squats on box, 3 sets of 12 reps
• Exercise #5: Unilateral DB Romanian deadlift, 3 sets of 5 reps
• Exercise #6: Hanging leg raises, 5 sets of 15 reps
  

Let’s take a closer look at Chad’s supplementary and accessory exercises.

Chad’s favorite squat supplementary exercise is the dead squat. This is an exercise invented by the powerlifting coach Josh Bryant.

Here is a video demonstration of this exercise:

The dead squat is performed in a power rack using a safety squat bar. You set the safety pins 1-3 inches above parallel and squat the weight up from the safety pins.

Most powerlifters have a sticking point in the squat 1-3 inches above parallel.

This is right when the stretch reflex wears off.

The dead squat attacks this potential sticking point better than anything else because there is no stretch reflex when you squat the weight up from the safety pins!

Josh Bryant recommends you use a safety squat bar for this exercise because it is more comfortable than a straight bar and easier to get into the right starting position.

If you do not have access to a safety squat bar then you are missing out! It is the single most important specialty barbell for improving your squat.

Chad Wesley Smith likes to perform the dead squat for 3-10 sets of singles.

He never performs more than 1 rep in a row because he doesn’t want to activate the stretch reflex. That would defeat the whole point of this exercise! Instead he rests for 1-4 minutes between attempts.

A good starting point is to perform 10 singles with 1 minute rest at the start of your powerlifting peaking cycle and 3-5 sets of singles with 2-4 minutes rest as you get closer to your competition.

The rest of Chad’s squat workout consists of accessory exercises for his quads, hamstrings and abs.

Now let’s take a look at the exact training cycle that Chad used to squat 905 pounds in competition. Check it out:

Week 1 (Triples)

• Exercise A1: Back squat (competition stance), 1 set of 3 reps**, 180 seconds rest
• Exercise B1: Back squat speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
• Exercise C1: Dead squat w/ safety squat bar (from parallel), 8 sets of 1 rep****, 60 seconds rest
• Exercise D1: Single leg squats on box, 3 sets of 12 reps, 60 seconds rest
• Exercise E1: Unilateral DB Romanian deadlift, 3 sets of 5 reps, 60 seconds rest
• Exercise F1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 75% of your anticipated 1-rep max in competition.

***Performed with 59% of your anticipated 1-rep max in competition.

****Performed with 53% of your anticipated 1-rep max in competition.

Week 2 (Triples)

• Exercise A1: Back squat (competition stance), 1 set of 3 reps**, 180 seconds rest
• Exercise B1: Back squat speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
• Exercise C1: Dead squat w/ safety squat bar (from parallel), 8 sets of 1 reps****, 60 seconds rest
• Exercise D1: Unilateral DB Romanian deadlift, 3 sets of 3 reps, 60 seconds rest
• Exercise E1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 76% of your anticipated 1-rep max in competition.

***Performed with 59% of your anticipated 1-rep max in competition.

****Performed with 56% of your anticipated 1-rep max in competition.

Week 3 (Triples)

• Exercise A1: Back squat (competition stance), 1 sets of 3 reps**, 180 seconds rest
• Exercise B1: Back squat speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
• Exercise C1: Dead squat w/ safety squat bar (from parallel), 8 sets of 1 reps****, 60 seconds rest
• Exercise D1: Unilateral DB Romanian deadlift, 3 sets of 5 reps, 60 seconds rest
• Exercise E1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 79% of your anticipated 1-rep max in competition.

***Performed with 59% of your anticipated 1-rep max in competition.

****Performed with 58% of your anticipated 1-rep max in competition.

You can click right here for the training video for this workout.

Week 4 (Deload)

• Exercise A1: Back squat (competition stance), 1 set of 3 reps**, rest as needed

**Performed with 63% of your anticipated 1-rep max in competition.

Week 5 (Doubles)

• Exercise A1: Back squat (competition stance), 1 set of 2 reps**, 180 seconds rest
• Exercise B1: Back squat speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
• Exercise C1: Dead squat w/ safety squat bar (from parallel), 3 sets of 1 rep****, 60 seconds rest
• Exercise D1: Unilateral DB Romanian deadlift, 3 sets of 3 reps, 60 seconds rest
• Exercise E1: Hanging leg raises, 3 sets of 15 reps, 60 seconds rest

**Performed with 82% of your anticipated 1-rep max in competition.

***Performed with 65% of your anticipated 1-rep max in competition.

****Performed with 63% of your anticipated 1-rep max in competition.

Week 6 (Doubles)

• Exercise A1: Back squat (competition stance), 1 set of 2 reps**, 180 seconds rest
• Exercise B1: Back squat rack lockout, 1 set of 1 reps***, 180 seconds rest
• Exercise C1: Back squat speed sets (competition stance), 5 sets of 3 reps****, 60 seconds rest
• Exercise D1: Dead squat w/ safety squat bar (from parallel), 3 sets of 1 rep*****, 60 seconds rest
• Exercise E1: Unilateral DB Romanian deadlift, 3 sets of 3 reps, 60 seconds rest
• Exercise F1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 84% of your anticipated 1-rep max in competition.

***Performed with 92% of your anticipated 1-rep max in competition.

****Performed with 66% of your anticipated 1-rep max in competition.

*****Performed with 65% of your anticipated 1-rep max in competition.

You can click right here for the training video for this workout.

Week 7 (Doubles)

• Exercise A1: Back squat (competition stance), 1 set of 2 reps**, 180 seconds rest
• Exercise B1: Back squat speed sets (competition stance), 3 sets of 3 reps***, 60 seconds rest
• Exercise C1: Dead squat w/ safety squat bar (from parallel), 1 set of 1 reps****, 60 seconds rest
• Exercise D1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 87% of your anticipated 1-rep max in competition.

***Performed with 68% of your anticipated 1-rep max in competition.

****Performed with 66% of your anticipated 1-rep max in competition.

Week 8 (Singles)

• Exercise A1: Back squat (competition stance), 1 set of 1 reps**, 180 seconds rest
• Exercise B1: Back squat speed sets (competition stance), 3 sets of 2 reps***, 60 seconds rest
• Exercise C1: Dead squat w/ safety squat bar (from parallel), 1 set of 1 reps****, 60 seconds rest
• Exercise D1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 89% of your anticipated 1-rep max in competition.

***Performed with 73% of your anticipated 1-rep max in competition.

****Performed with 68% of your anticipated 1-rep max in competition.

Week 9 (Singles)

• Exercise A1: Back squat (competition stance), 1 set of 1 reps**, 180 seconds rest
• Exercise B1: Back squat speed sets (competition stance), 2 sets of 2 reps***, 60 seconds rest
• Exercise C1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 91% of your anticipated 1-rep max in competition.

***Performed with 75% of your anticipated 1-rep max in competition.

Week 10 (Singles)

• Exercise A1: Back squat (competition stance), 1 set of 1 reps**, 180 seconds rest
• Exercise B1: Hanging leg raises, 5 sets of 15 reps, 60 seconds rest

**Performed with 93% of your anticipated 1-rep max in competition.

Week 11 (Deload)

• Exercise A1: Back squat (competition stance), 1 set of 1 reps**, rest as needed

**Performed with 63% of your anticipated 1-rep max in competition.

Week 12 (Competition Week!)

 

Chad nailed a 905 pound squat in competition but ultimately missed his 935 pound attempt. You can click right here to see Chad’s record-breaking 905 pounds squat.

Part 2: The Chad Wesley Smith Bench Press Program

Chad Wesley Smith always struggled with the bench press.

It’s not like his bench press was weak or anything – he has bench pressed 480 pounds in competition and narrowly missed a 530 pound bench press before tweaking his pec. It’s just that his squat and deadlift were so incredibly strong that his bench press was weak in comparison!

As you already know Chad trained his bench press twice every nine days using his trademark 9-day work week.

He had a primary bench press day where he performed all of his heavy pressing work and a bench press accessory day where he performed various supplementary and accessory exercises like close grip bench presses and overhead presses.

Here is what Chad’s primary bench press workout looked like:

• Exercise #1: Competition style bench press for a top set of 1-3 reps
• Exercise #2: Speed bench press for sets of 2-4 reps
• Exercise #3-4: Supplementary bench press exercises
• Exercises #5-7: Accessory bench press exercises

As you can see Chad follows the same training template that he uses for his squat workouts. He starts with a relatively heavy single, double or triple on the bench press.

These sets are based off of training percentages that slowly increase as he gets closer to his meet.

After his heavy top set Chad performs some speed bench presses followed by bench press supplementary and accessory exercises.

Here is one of Chad’s actual bench press workouts. Check it out:

Chad Wesley Smith’s Bench Press Workout Template

• Exercise #1: Bench press (competition grip), 1 set of 3 reps, 4 minutes rest
• Exercise #2: Speed bench press (competition grip), 6 sets of 4 reps, 2 minutes rest
• Exercise #3: Bench press (wide grip), 2 sets of 8 reps, 2 minutes rest
• Exercise #4: Dead bench, 8 sets of 1 reps, 45 seconds rest
• Exercise #5: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest
• Exercise #6: DB flies, 3 sets of 11 reps, 10 seconds rest
• Exercise #7: DB front raises, 3 sets of 8 reps, 60 seconds rest

Chad had very strong triceps and was very good at locking weights out on the bench press.

Unfortunately his strength off of the chest was lacking so he uses different supplementary and accessory exercises to attack this weakness.

One of Chad’s favorite supplementary exercises is the dead bench. This exercise is actually very similar to the dead squat. Here is a sample training video:

This exercise is designed to build strength right off your chest. Chad sets the safety pins are set 1-3 inches above his chest because this is right where the stretch reflex stops helping him to move the weight.

Chad performs 8 singles with about 45 seconds rest in between each single. As he gets closer to the competition he uses more weight and longer rest periods on the dead bench. All of Chad’s other exercises are also designed to improve his starting strength off the chest.

Chad also has a reasonably heavy bench press day later in the week.

Here is a training template for this workout:

Here is what a typical bench press accessory day might look like:

• Exercise #1: Close grip bench press
• Exercise #2: Seated military press
• Exercise #3: Decline close grip bench press
• Exercises #4-7: Shoulder / tricep isolation exercises

As you can see chad focuses on three bench press supplementary exercises before moving onto some more shoulder accessory work. These supplementary exercises are specifically designed to attack Chad’s weak points in the bench press.

Here is what one of Chad’s typical bench press accessory days looked like:

Chad Wesley Smith’s Accessory Bench Press Workout Template

• Exercise #1: Bench press (close grip), 2 sets of 8 reps, 120 seconds rest
• Exercise #2: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps, 120 seconds rest
• Exercise #3: Decline bench press (shoulder-width grip), 3 sets of 12 reps, 120 seconds rest
• Exercise #4: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise #5: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise #6: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise #7: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

Chad periodizes his bench press accessory day in a very similar way to his primary bench press training days.

He starts out using lighter weights and higher reps earlier in his training cycle and finishes using heavier weights and lower reps. This helps him to peak his strength for his powerlifting competitions.

Now let’s look at one of Chad’s 12-week bench press training cycles.

This is the exact training cycle that Chad used to bench press 480 pounds in competition and narrowly miss 530 pounds before tweaking his pec. Check it out:

Week 1 (Triples)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 8 sets of 1 rep*****, 45 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 11 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 8 reps, 60 seconds rest

**Performed at 76% of his projected 1-rep max.

***Performed at 61% of his projected 1-rep max.

****Performed at 58% of his projected 1-rep max.

*****Performed at 59% of his projected 1-rep max.

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 58% of his projected 1-rep max

***Performed at 46% of his projected 1-rep max

****Performed at 56% of his projected 1-rep max

Week 2 (Triples)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 13 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 5 reps, 60 seconds rest

**Performed at 78% of his projected 1-rep max

***Performed at 61% of his projected 1-rep max

****Performed at 58% of his projected 1-rep max

*****Performed at 61% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 59% of his projected 1-rep max

***Performed at 48% of his projected 1-rep max

****Performed at 57% of his projected 1-rep max

Week 3 (Triples)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 6 sets of 4 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 8 sets of 1 reps*****, 45 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 8 reps, 60 seconds rest
• Exercise F1: DB front raises, 3 sets of 6 reps, 60 seconds rest

**Performed at 80% of his projected 1-rep max

***Performed at 61% of his projected 1-rep max

****Performed at 60% of his projected 1-rep max

*****Performed at 63% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 61% of his projected 1-rep max

***Performed at 50% of his projected 1-rep max

****Performed at 58% of his projected 1-rep max

Week 4 (Deload #1)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest
• Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 76% of his projected 1-rep max

***Performed at 42% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps**,  120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 12 reps**, 120 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps**, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps**, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps**, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps**, 60 seconds rest

**All exercises performed with 70% of weights used during weeks 1-3.

Week 5 (Doubles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 5 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 12 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 3 reps, 60 seconds rest

**Performed at 84% of his projected 1-rep max

***Performed at 65% of his projected 1-rep max

****Performed at 62% of his projected 1-rep max

*****Performed at 66% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press against bands (close grip), 1 set of 1 reps**,  120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 80% of his projected 1-rep max

***Performed at 54% of his projected 1-rep max

****Performed at 60% of his projected 1-rep max

Week 6 (Doubles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***,  2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 5 sets of 1 reps*****, 75 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest
• Exercise F1: DB flies, 3 sets of 15 reps, 10 seconds rest
• Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest

**Performed at 87% of his projected 1-rep max

***Performed at 65% of his projected 1-rep max

****Performed at 64% of his projected 1-rep max

*****Performed at 69% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press against bands (close grip), 1 set of 3 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 10 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 71% of his projected 1-rep max

***Performed at 55% of his projected 1-rep max

****Performed at 63% of his projected 1-rep max

Week 7 (Doubles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 2 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 5 sets of 3 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 8 reps****, 2 minutes rest
• Exercise D1: Dead bench, 5 sets of 1 rep*****, 75 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest
• Exercise F1: DB flies, 2 sets of 8 reps, 10 seconds rest
• Exercise F2: DB front raises, 2 sets of 5 reps, 60 seconds rest

**Performed at 90% of his projected 1-rep max

***Performed at 65% of his projected 1-rep max

****Performed at 65% of his projected 1-rep max

*****Performed at 71% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 5 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 75% of his projected 1-rep max

***Performed at 57% of his projected 1-rep max

****Performed at 65% of his projected 1-rep max

Week 8 (Deload #2)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 3 reps**, 4 minutes rest
• Exercise B1: Bench press (competition grip), 1 set of 20 reps***, 4 minutes rest
• Exercise C1: Chest supported row, 4 sets of 15 reps, 60 seconds rest
• Exercise D1: Seated DB external rotations, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E1: DB front raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 3 sets of 10-12 reps, 60 seconds rest
• Exercise F1: Flat DB extension, 3 sets of 10-12 reps, 60 seconds rest

**Performed at 76% of his projected 1-rep max

***Performed at 42% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), sets of 5 reps**, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 8 reps**, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps**, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps**, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps**, 60 seconds rest

All exercises performed at 70% of weights used during weeks 5-7

Week 9 (Singles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 1 set of 3 reps***, 2 minutes rest

**Performed at 94% of his projected 1-rep max

***Performed at 76% of his projected 1-rep max

(Note: Chad tweaked his pec on the top single and further aggravated it on the speed triple. Chad ended up shutting the workout down from here rather than finishing it.)

Accessory Workout

• Exercise A1: Bench press (close grip), 1 set of 2 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 4 reps***, 120 seconds rest
• Exercise C1: Decline bench press (shoulder-width grip), 3 sets of 6 reps****, 120 seconds rest
• Exercise D1: Seated DB external rotations, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E1: DB front raises, 2 sets of 10-15 reps, 60 seconds rest
• Exercise E2: DB lateral raises, 2 sets of 10-15 reps, 60 seconds rest

**Performed at 77% of his projected 1-rep max

***Performed at 59% of his projected 1-rep max

****Performed at 69% of his projected 1-rep max

Week 10 (Singles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Speed bench press (competition grip), 3 sets of 3 reps***, 2 minutes rest
• Exercise C1: Bench press (wide grip), 2 sets of 5 reps****, 2 minutes rest
• Exercise D1: Dead bench, 4 sets of 1 rep*****, 60 seconds rest
• Exercise E1: V-bar dips (forward leaning torso), 3 sets of 6 reps, 60 seconds rest
• Exercise F2: DB front raises, 3 sets of 4 reps, 60 seconds rest

**Performed at 96% of his projected 1-rep max

***Performed at 76% of his projected 1-rep max

****Performed at 69% of his projected 1-rep max

*****Performed at 78% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (close grip), 2 sets of 8 reps**, 120 seconds rest
• Exercise B1: Seated military press (shoulder-width grip, to top of head), 2 sets of 8 reps***, 120 seconds rest
• Exercise C1: Face pulls, 1 set of 100 reps, 60 second rest
• Exercise D1: DB front raises, 2 sets of 10-12 reps, 60 seconds rest
• Exercise D2: DB lateral raises, 2 sets of 10-12 reps, 60 seconds rest

**Performed at 61% of his projected 1-rep max

***Performed at 59% of his projected 1-rep max

Week 11 (Singles)

Bench Press Workout

• Exercise A1: Bench press (competition grip), 1 set of 1 reps**, 4 minutes rest
• Exercise B1: Bench press (wide grip), 2 sets of 5 reps***, 2 minutes rest
• Exercise C1: DB front raises, 3 sets of 4-8 reps, 60 seconds rest
• Exercise D1: Flat DB extension, 3 sets of 10-15 reps, 60 seconds rest

**Performed at 97% of his projected 1-rep max

***Performed at 71% of his projected 1-rep max

Accessory Workout

• Exercise A1: Bench press (competition grip), 3 sets of 1 reps**, 240 seconds rest
• Exercise B1: (“15 Minutes of Assistance work for Shoulders, Triceps, Biceps, nothing heavy just getting the blood flowing”)

**Performed at 69% of his projected 1-rep max

Week 12 (Meet Week!)

As discussed earlier Chad made a very easy 480 pound opener but tweaked his pec on his second attempt with 530 pounds.

Chad shut it down on the bench press and moved onto the deadlift.

Part 3: The Chad Wesley Smith Deadlift Program

Chad Wesley Smith’s deadlift was a huge weakness when he switched from competing in shot put to competing in powerlifting.

Chad attacked this problem head-on by performing workouts with enough training volume to make even Arnold Schwarzenegger cower in fear.

Once again Chad followed his usual powerlifting workout template.

Here is what Chad’s primary deadlift workouts looked like:

• Exercise #1: Competition style deadlift for a top set of 1-3 reps
• Exercise #2: Speed deadlift for sets of 2-4 reps
• Exercise #3-4: Supplementary deadlift exercises
• Exercises #5-7: Accessory deadlift exercises

As you can see Chad follows the same training template that he uses for his squat and bench press workouts.

He starts with a relatively heavy single, double or triple on the deadlift. These sets are based off of training percentages that slowly increase as he gets closer to his meet.

After his heavy top set Chad performs some speed deadlifts followed by deadlift supplementary and accessory exercises.

Here is one of Chad’s actual bench deadlift workouts. Check it out:

Chad Wesley Smith Deadlift Workout Template

• Exercise #1: Conventional deadlift (competition stance), 1 set of 3 reps, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 8 sets of 4 reps, X/2/X/0, 60 seconds rest
• Exercise #3: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps, 60 seconds rest
• Exercise #4: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
• Exercise #5: Glute ham raise (holding weight behind head), 3 sets of 6 reps, 60 seconds rest
• Exercise #6: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
• Exercise #7: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

Talk about a high-volume workout!

Chad performs 8 speed sets on the deadlift after his top set for the day. This is enough volume to put a silverback gorilla in the hospital but for Chad Wesley Smith it worked like magic.

Chad’s favorite deadlift supplementary exercise is the deficit deadlift. This is a great exercise to increase his strength off the floor. As Chad gets closer to the meet he uses other supplementary exercises including reverse band deadlifts and lightning deadlifts.

Note: in order to perform Chad’s deadlift program you need a glute ham raise, powerlifting bands and powerlifting chains. You can click on those links to get your own.

Here is the exact training cycle that Chad Wesley Smith used to deadlift 790 pounds in competition. Check it out:

Week 1 (Triples)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 6 sets of 4 reps***, 60 seconds rest
• Exercise #3: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
• Exercise #4: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
• Exercise #5: Glute ham raise (holding weight behind head), 3 sets of 5 reps, 60 seconds rest
• Exercise #6: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
• Exercise #7: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 76% of your anticipated competition 1-rep max

***Performed at 62% of your anticipated competition 1-rep max

****Performed at 64% of your anticipated competition 1-rep max

Week 2 (Triples)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 7 sets of 4 reps***, 60 seconds rest
• Exercise #3: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
• Exercise #4: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
• Exercise #5: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
• Exercise #6: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
• Exercise #7: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 79% of your anticipated competition 1-rep max

***Performed at 62% of your anticipated competition 1-rep max

****Performed at 64% of your anticipated competition 1-rep max

You can click right here for the training video for this workout.

Week 3 (Triples)

• Exercise #1: Conventional deadlift (competition stance), 1 sets of 3 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 8 sets of 4 reps***, 60 seconds rest
• Exercise #3: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
• Exercise #4: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
• Exercise #5: Glute ham raise (holding weight behind head), 3 sets of 6 reps, 60 seconds rest
• Exercise #6: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
• Exercise #7: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 82% of your anticipated competition 1-rep max

***Performed at 62% of your anticipated competition 1-rep max

****Performed at 65% of your anticipated competition 1-rep max

Week 4 (Deload)

• Exercise #1: Conventional deadlift (competition stance), 1 sets of 3 reps**, 180 seconds rest

**Performed at 67% of your anticipated competition 1-rep max

Week 5 (Doubles)

• Exercise #1: Conventional deadlift (competition stance), 1 sets of 2 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
• Exercise #3: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
• Exercise #4: Barbell bent over row, 3 sets of 6 reps, 60 seconds rest
• Exercise #5: Glute ham raise (holding weight behind head), 3 sets of 8 reps, 60 seconds rest
• Exercise #6: Standing bilateral barbell shrugs, 4 sets of 10 reps, 60 seconds rest
• Exercise #7: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 85% of your anticipated competition 1-rep max

***Performed at 71% of your anticipated competition 1-rep max

****Performed at 67% of your anticipated competition 1-rep max

You can click right here for the training video for this workout.

Week 6 (Doubles)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 2 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
• Exercise #3: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
• Exercise #4: Barbell bent over row, 3 sets of 6 reps, 60 seconds rest
• Exercise #5: Glute ham raise (holding weight behind head), 3 sets of 12 reps, 60 seconds rest
• Exercise #6: Standing bilateral barbell shrugs, 3 sets of 10 reps, 60 seconds rest
• Exercise #7: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 88% of your anticipated competition 1-rep max

***Performed at 72% of your anticipated competition 1-rep max

****Performed at 70% of your anticipated competition 1-rep max

Week 7 (Doubles)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 2 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
• Exercise #3: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
• Exercise #4: Barbell bent over row, 3 sets of 6 reps, 60 seconds rest
• Exercise #5: Glute ham raise (holding weight behind head), 3 sets of 10 reps, 60 seconds rest
• Exercise #6: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 90% of your anticipated competition 1-rep max

***Performed at 75% of your anticipated competition 1-rep max

****Performed at 71% of your anticipated competition 1-rep max

Week 8 (Singles)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 3 sets of 2 reps***, 60 seconds rest
• Exercise #3: Lightening deadlifts (competition stance), 4 sets of 2 reps****, 60 seconds rest
• Exercise #4: Deadlift overcoming isometric (competition stance), 3 sets of 1 reps*****, 120 seconds rest
• Exercise #5: Deadlift overcoming isometric (competition stance), 3 sets of 1 reps******, 120 seconds rest
• Exercise #6: Glute ham raise (holding weight behind head), 3 sets of 8 reps, 60 seconds rest
• Exercise #7: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 96% of your anticipated competition 1-rep max

***Performed at 81% of your anticipated competition 1-rep max

****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side

*****Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches above the floor.

******Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches below lockout.

 Week 9 (Singles)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest
• Exercise #2: Conventional deadlift speed sets (competition stance), 2 sets of 2 reps***, 60 seconds rest
• Exercise #3: Lightening deadlifts (conventional stance), 3 sets of 2 reps****, 60 seconds rest
• Exercise #4: Deadlift overcoming isometric (competition stance), 2 sets of 1 reps*****, 120 seconds rest
• Exercise #5: Deadlift overcoming isometric (competition stance), 2 sets of 1 reps******, 120 seconds rest
• Exercise #6: Glute ham raise (holding weight behind head), 3 sets of 8 reps, 60 seconds rest
• Exercise #7: Standing bilateral barbell shrugs, 3 sets of 8 reps, 60 seconds rest
• Exercise #8: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 96%of your anticipated competition 1-rep max

***Performed at 85% of your anticipated competition 1-rep max

****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side

*****Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches above the floor.

******Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches below lockout.

Week 10 (Singles)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest
• Exercise #2: Lightening deadlifts (conventional stance), 3 sets of 2 reps***, 60 seconds rest
• Exercise #3: Glute ham raise (holding weight behind head), 3 sets of 6 reps, 60 seconds rest
• Exercise #4: Standing bilateral barbell shrugs, 3 sets of 8 reps, 60 seconds rest
• Exercise #5: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 99% of your anticipated competition 1-rep max

***Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side

Week 11 (Deload)

• Exercise #1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest

**Performed at 61% of your anticipated competition 1-rep max

Week 12 (Competition Week!)

Chad barely missed an 810 pound deadlift on the day of his competition.

Chad narrowly missed 810 pounds on the deadlift. All of the training percentages for this training cycle were based off of this 810 pound attempt.

Conclusion | The Chad Wesley Smith Powerlifting Program!

There are a lot of great powerlifting coaches in the world today. However, Chad Wesley Smith is in a league of his own.

The thing that separates Chad from everyone else is his real-world experience on the platform.

He has competed at the highest levels in powerlifting and understands what it takes to take someone’s training to the next level.

He also understands the importance of planning out every detail of a training cycle so that your strength peaks when it counts: on the day of your powerlifting competition.

“Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt—just absolute confidence.”

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