The Matt Wenning Training Program

Are you curious about the Matt Wenning training program?

Do you wonder how Matt Wenning trains to break powerlifting world records?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Matt Wenning training program to take your training to the next level!

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 one of the greatest powerlifters of all time.

Matt trained with Louie Simmons at the world-famous Westside Barbell training club. He used Westside Barbell training principles including conjugate periodization, the max effort method and the dynamic effort method to get freaky strong.

Here is a video of Matt Wenning putting up a 2,204 pound raw powerlifting total:

Talk about strong!

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.

I present to you The Matt Wenning Training Program!

Part 1: Conjugate Periodization

Conjugate periodization is a training style where you train to get bigger, stronger and more explosive all at the same time.

This is radically different from linear periodization where you are slowly building your strength over many weeks or months leading up to a competition.

Matt first learned about this superior periodization model when he trained under Louie Simmons at the Westside Barbell training club.

Louie Simmons believed that other forms of periodization were inferior for building strength and avoiding injuries.

Here is Louie Simmons talking about the benefits of conjugate periodization:

Conjugate periodization is based on three training methods:

Method #1: The max effort method
Method #2: The dynamic effort method
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 Template

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 Template

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

Max Effort Upper Body Template

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

Dynamic Effort Lower Body Template

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

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”:

Muscle #1: The hamstrings
Muscle #2: The glutes
Muscle #3: 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” against heavy weights.

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:

Option #1: Safety squat bar squats
Option #2: Bench press against chains
Option #3: Deadlifts against bands

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. He often uses tools like the safety squat bar, bands or chains to mix things up and attack his weak points harder.

As Louie Simmons likes 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: The Dynamic Effort Method

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 accelerate from 0-60 miles per hour in record time.

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.

Here is a great video of Matt training the dynamic effort bench press with bands and chains:

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:

The Dynamic Effort Method Sets And Reps

Speed Squat: 6-12 sets of 2 reps @50-70% of your 1-rep max
Speed Bench: 8-10 sets of 3 reps @50-70% of your 1-rep max
Speed Deadlift: 4-8 sets of 1 reps @ 50-70% of your 1-rep max

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 sets of 3 reps with 180 pounds of bar weight
Chains: 9 sets of 3 reps with 150 pounds of bar weight, 30 pounds of chains
Bands: 8 sets of 3 reps 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%

As you can see Matt Wenning uses bands and chains extensively in his dynamic effort workouts. These tools teach you to accelerate the bar as fast as possible and are great for building explosive strength.

If you want to purchase your own bands or chains then today is your lucky day:

The Best Powerlifting Bands To Buy:

Rogue Bands (I recommend the pull up package #2)
Amazon Bands (I recommend 2 red, 2 monster mini and 2 purple bands)

The Best Powerlifting Chains To Buy:

Rogue Chains (I recommend the 1/2 inch or 5/8 inch chains)
Amazon

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: The Repetition Effort Method

Marc Bell once asked Stan Efferding about the meaning of life. Stan’s response is exactly what you would expect from the world’s strongest bodybuilder:

“To get jacked and tan, Marc! To get jacked and tan!”

I don’t know about the meaning of life but Stan did highlight the main purpose of the repetition effort method!

The repetition effort method is often called “the bodybuilding method” because it somewhat resembles how a bodybuilder trains. You are going to perform higher-rep sets on different accessory exercises for the key powerlifting muscles like the triceps, upper back and posterior chain.

The repetition effort method is used for 3 main reasons:

Reason #1: It builds muscle mass
Reason #2: It strengthens weak muscle groups
Reason #3: 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

The Triceps
The Upper back

Squat and deadlift

The Hamstrings
The Glutes
The Lower back

Almost all of Matt’s exercises performed with the repetition effort method are for these muscle groups.

Matt Wenning uses the repetition effort method with 2 types of exercises:

Option #1: Supplementary exercises
Option #2: 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. Of course these exercises could be performed with bands or chains or even specialty barbells like the safety squat bar or even the bamboo bar.

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 the Matt Wenning training program.

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.

Here is Matt Wenning giving a great overview of these training tools:

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.

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.

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. If you are a beginner or intermediate powerlifter then you may need more practice with regular “straight weight” to master the actual squat, bench press and deadlift.

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.

In 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:

Month #1

Week 1: Max effort work
Week 2: Max effort work
Week 3: Max effort work
Week 4: Straight weight, 1 x 3 @ 85%

Month #2

Week 5: Max effort work
Week 6: Max effort work
Week 7: Max effort work
Week 8: Straight weight, 1 x 2 @ 90%

Month #3

Week 9: Max effort work
Week 10: Max effort work
Week 11: Max effort work
Week 12: Straight weight, 1 x 1 @ 95%

Month #4

Week 13: Max effort work
Week 14: Max effort work
Week 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, specialty barbells 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!

Peaking Cycle Week #1

Sunday: Dynamic Effort Bench

Exercise #1: Speed bench press against chains (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: 4-board bench press, 3 sets of 5 reps, 120 seconds rest
Exercise #3: Decline DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Overhead rope cable extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide overhand grip lat pulldown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated chest supported row machine, 3 sets of 8-12 reps, 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

Exercise #1: Conventional rack pull (4 inches off ground), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Low box squat w/ safety squat bar (narrow stance / heels flat), 2 sets of 5 reps, 120 seconds rest
Exercise #3: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 45 degree back extension (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Band bench press (shoulder-width grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: 30 degree incline DB press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar JM press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Bilateral 30 degree prone DB tricep kickback, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Barbell bent over row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Band face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with chains**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Suitcase carry, 3 x 100 feet, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against chains (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: 4-board bench press, 3 sets of 5 reps, 120 seconds rest
Exercise #3: Decline DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Overhead rope cable extension,3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide overhand grip lat pulldown,3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated chest supported row machine, 3 sets of 8-12 reps, 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

Exercise #1: Safety squat bar squat, 3 sets of 1 reps**, 180 seconds rest
Exercise #2: Chain suspended good morning, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 45 degree back extension (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Floor press with chains (competition grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: 30 degree incline DB press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar JM press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Bilateral 30 degree prone DB tricep kickback, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Barbell bent over row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Band face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with chains**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Suitcase carry, 3 x 100 feet, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against chains (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: 4-board bench press, 3 sets of 5 reps, 120 seconds rest
Exercise #3: Decline DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Overhead rope cable extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide overhand grip lat pulldown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated chest supported row machine, 3 sets of 8-12 reps, 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

Exercise #1: Sumo deadlift against bands, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Low box squat w/ safety squat bar (narrow stance / heels flat), 2 sets of 5 reps, 120 seconds rest
Exercise #3: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: 45 degree back extension (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Band bench press (shoulder-width grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: 30 degree incline DB press, 2 sets of 15-20 reps****, 2/0/X/0, 120 seconds rest
Exercise #3: Ez-bar JM press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Bilateral 30 degree prone DB tricep kickback, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Barbell bent over row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Band face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with chains**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Suitcase carry, 3 x 100 feet, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against bands (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: 4-board bench press, 3 sets of 5 reps, 120 seconds rest
Exercise #3: Decline DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Overhead rope cable extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide overhand grip lat pulldown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated chest supported row machine, 3 sets of 8-12 reps, 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

Exercise #1: Competition stance back squat, 1 set of 3 reps**, 180 seconds rest
Exercise #2: Chain suspended good morning, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 45 degree back extension (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Bilateral lying leg curl (feet dorsiflexed / neutral), 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest

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

Wednesday: Max effort bench

Exercise #1: Competition grip bench press, 1 set of 3 reps**, 180 seconds rest
Exercise #2: 30 degree incline DB press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar JM press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Bilateral 30 degree prone DB tricep kickback, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Barbell bent over row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Band face pull, 3 sets of 8-12 reps, 60 seconds rest

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

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with safety squat bar against bands**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Suitcase carry, 3 x 100 feet, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against bands (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: V-bar dips, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Dead stop skull crusher, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Straight bar tricep pushdowns (overhand grip), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Rack chins, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: One-arm seated cable row, 3 sets of 8-12 reps, 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

Exercise #1: Deficit deadlift (2 inch deficit), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Front foot elevated split squat, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Unilateral reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 90 degree back extension (barbell on back), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Banded leg curls, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: 30 degree incline bench press (shoulder-width grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Seated DB overhead press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar skull crushers (to forehead), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Rolling DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: T-bar row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated rope cable face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with safety squat bar against bands**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Walking DB lunge, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 45 degree back extension against bands, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Glute ham raise, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against bands (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: V-bar dips, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Dead stop skull crusher, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Straight bar tricep pushdowns (overhand grip), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Rack chins, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: One-arm seated cable row, 3 sets of 8-12 reps, 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

Exercise #1: Reverse band back squat (competition stance), 3 sets of 1 reps**, 180 seconds rest
Exercise #2: Safety squat bar good morning, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Unilateral reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 90 degree back extension (barbell on back), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Banded leg curls, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Reverse band bench press (shoulder-width grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Seated DB overhead press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar skull crushers (to forehead), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Rolling DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: T-bar row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated rope cable face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with safety squat bar against bands**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Walking DB lunge, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 45 degree back extension against bands, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Glute ham raise, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against chains (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: V-bar dips, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Dead stop skull crusher, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Straight bar tricep pushdowns (overhand grip), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Rack chins, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: One-arm seated cable row, 3 sets of 8-12 reps, 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

Exercise #1: Rack pull against bands (6 inches off the ground), 3 sets of 1 rep, 180 seconds rest
Exercise #2: Front foot elevated split squat, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Unilateral reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 90 degree back extension (barbell on back), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Banded leg curls, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: 2-Board bench press, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Seated DB overhead press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar skull crushers (to forehead), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Rolling DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: T-bar row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated rope cable face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with buffalo bar against chains**, 8 sets of 2 reps**, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Walking DB lunge, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 45 degree back extension against bands, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Glute ham raise, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against chains (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: V-bar dips, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Dead stop skull crusher, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Straight bar tricep pushdowns (overhand grip), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Rack chins, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: One-arm seated cable row, 3 sets of 8-12 reps, 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

Exercise #1: Competition style back squat, 1 set of 2 reps**, 180 seconds rest
Exercise #2: Safety squat bar good morning, 2 sets of 5 reps, 120 seconds rest
Exercise #3: Unilateral reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 90 degree back extension (barbell on back), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Banded leg curls, 3 sets of 8-12 reps, 60 seconds rest

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

Wednesday: Max effort bench

Exercise #1: Pin press (2 inches above chest, competition grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Seated DB overhead press, 2 sets of 15-20 reps****, 2/0/X/0, 120 seconds rest
Exercise #3: Ez-bar skull crushers (to forehead), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Rolling DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: T-bar row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated rope cable face pull, 3 sets of 8-12 reps, 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

Exercise #1: Speed box squat with buffalo bar against chains**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Walking DB lunge, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 45 degree back extension against bands, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Glute ham raise, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 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

Exercise #1: Speed bench press against chains (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: Bamboo bar bench press, 2 sets of 6 reps, 120 seconds rest
Exercise #3: Reverse hyper triceps extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 30 degree incline Tate press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide neutral grip lat pulldown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated cable row (v-handle), 3 sets of 8-12 reps, 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

Exercise #1: Snatch grip deadlift, 3 sets of 1 rep, 180 seconds rest
Exercise #2: Olympic back squat, 2 sets of 6 reps, 120 seconds rest
Exercise #3: 90 degree back extension (DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (band tension), 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Bench press against chains (shoulder-width grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Flat DB press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Decline ez-bar extension with chains (to nose), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Unilateral DB french press, 3 sets of 8-12 reps, 6 seconds rest
Exercise #5: 30 degree prone DB chest supported row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Unilateral DB dead stop row, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with buffalo bar against chains**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Seated leg curl (feet plantarflexed / pointed in), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: DB stiff-legged deadlift, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 45 degree back extension (holding barbell with snatch grip), 3 sets of 8-12 reps, 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

Exercise #1: Speed bench press against bands (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: Bamboo bar bench press, 2 sets of 6 reps, 120 seconds rest
Exercise #3: Reverse hyper triceps extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 30 degree incline Tate press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide neutral grip lat pulldown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated cable row (v-handle), 3 sets of 8-12 reps, 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

Exercise #1: Box squat with chains, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Stiff legged deadlift, 2 sets of 6 reps, 120 seconds rest
Exercise #3: 90 degree back extension (DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (band tension), 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: 4-board press against bands, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Flat DB press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Decline ez-bar extension with chains (to nose), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Unilateral DB french press, 3 sets of 8-12 reps, 6 seconds rest
Exercise #5: 30 degree prone DB chest supported row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Unilateral DB dead stop row, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with safety squat bar against bands**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 reps, 60 seconds rest
Exercise #3: Seated leg curl (feet plantarflexed / pointed in), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: DB stiff-legged deadlift, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 45 degree back extension (holding barbell with snatch grip), 3 sets of 8-12 reps, 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

Exercise #1: Speed bench press against bands (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: Bamboo bar bench press, 2 sets of 6 reps, 120 seconds rest
Exercise #3: Reverse hyper triceps extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 30 degree incline Tate press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide neutral grip lat pulldown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated cable row (v-handle), 3 sets of 8-12 reps, 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

Exercise #1: Conventional deadlift against bands, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Olympic back squat, 2 sets of 6 reps, 120 seconds rest
Exercise #3: 90 degree back extension (DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (band tension), 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Floor press (competition grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Flat DB press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Decline ez-bar extension with chains (to nose), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Unilateral DB french press, 3 sets of 8-12 reps, 6 seconds rest
Exercise #5: 30 degree prone DB chest supported row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Unilateral DB dead stop row, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with safety squat bar against bands**, 8 sets of 2 reps**, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Seated leg curl (feet plantarflexed / pointed in), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: DB stiff-legged deadlift, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 45 degree back extension (holding barbell with snatch grip), 3 sets of 8-12 reps, 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

Exercise #1: Speed bench press against bands (3 different grips)**, 9 sets of 3 reps, 60 seconds rest
Exercise #2: Bamboo bar bench press, 2 sets of 6 reps, 120 seconds rest
Exercise #3: Reverse hyper triceps extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: 30 degree incline Tate press, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Wide neutral grip lat pulldown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Seated cable row (v-handle), 3 sets of 8-12 reps, 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

Exercise #1: Competition back squat, 1 set of 1 reps**, 180 seconds rest
Exercise #2: Stiff legged deadlift, 2 sets of 6 reps, 120 seconds rest
Exercise #3: 90 degree back extension (DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Belt squat, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Glute ham raise (band tension), 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Competition bench press, 1 set of 1 reps**, 180 seconds rest
Exercise #2: Flat DB press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Decline ez-bar extension with chains (to nose), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Unilateral DB french press, 3 sets of 8-12 reps, 6 seconds rest
Exercise #5: 30 degree prone DB chest supported row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Unilateral DB dead stop row, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed box squat with safety squat bar against bands**, 8 sets of 2 reps, 60 seconds rest
Exercise #2: Speed deadlift****, 5 sets of 1 rep, 60 seconds rest
Exercise #3: Seated leg curl (feet plantarflexed / pointed in), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: DB stiff-legged deadlift, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Good morning machine, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: 45 degree back extension (holding barbell with snatch grip), 3 sets of 8-12 reps, 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

Exercise #1: Speed bench press (straight weight), 9 sets of 3 reps, 60 seconds rest
Exercise #2: Seated half press in rack, 2 sets of 6 reps, 60 seconds rest
Exercise #3: 30 degree incline DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Cable rope triceps pushdown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Narrow neutral grip pull down, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Meadows row, 3 sets of 8-12 reps, 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

Exercise #1: Reverse band deadlift (competition stance), 3 sets of 1 rep**, 180 seconds rest
Exercise #v2: Olympic front squat, 2 sets of 6 reps, 120 seconds rest
Exercise #3: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Glute ham raise (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Slingshot bench press, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Ultra wide bench press, 2 sets of 15-20 reps****, 1/0/1/0, 120 seconds rest
Exercise #3: Ez-bar extensions (to chin), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: PJR pullover, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Barbell dead stop row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Banded face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed back squat (free weight / competition stance), 8 sets of 2 reps**, 60 seconds rest
Exercise #2: Speed deadlift (competition stance), 5 sets of 1 rep****, 60 seconds rest
Exercise #3: Glute ham raise (band tension), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: 90 degree back extension (barbell on back), 3 sets of 8-12 reps, 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

Exercise #1: Speed bench press (straight weight), 9 sets of 3 reps**, 60 seconds rest
Exercise #2: Seated half press in rack, 2 sets of 6 reps, 60 seconds rest
Exercise #3: 30 degree incline DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Cable rope triceps pushdown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Narrow neutral grip pull down, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Meadows row, 3 sets of 8-12 reps, 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

Exercise #1: Safety squat bar free squat, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Olympic front squat, 2 sets of 6 reps, 120 seconds rest
Exercise #3: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Glute ham raise (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: 3-Board bench pres, 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Ultra wide bench press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar extensions (to chin), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: PJR pullover, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Barbell dead stop row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Banded face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed back squat (free weight / competition stance), 8 sets of 2 reps**, 60 seconds rest
Exercise #2: Speed deadlift (competition stance), 5 sets of 1 rep****, 60 seconds rest
Exercise #3: Glute ham raise (band tension), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: 90 degree back extension (barbell on back), 3 sets of 8-12 reps, 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

Exercise #1: Speed bench press (straight weight), 9 sets of 3 reps, 60 seconds rest
Exercise #2: Seated half press in rack, 2 sets of 6 reps, 60 seconds rest
Exercise #3: 30 degree incline DB extension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Cable rope triceps pushdown, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Narrow neutral grip pull down, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Meadows row, 3 sets of 8-12 reps, 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

Exercise #1: Sumo block pull (plates elevated 2 inches), 3 sets of 1 rep, 180 seconds rest
Exercise #2: Olympic front squat, 2 sets of 6 reps, 120 seconds rest
Exercise #3: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Glute ham raise (holding DB at chest), 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Backwards sled drags, 3 x 100 feet, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

Wednesday: Max effort bench

Exercise #1: Reverse band bench press (shoulder width grip), 3 sets of 1 rep**, 180 seconds rest
Exercise #2: Ultra wide bench press, 2 sets of 15-20 reps****, 120 seconds rest
Exercise #3: Ez-bar extensions (to chin), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: PJR pullover, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: Barbell dead stop row, 3 sets of 8-12 reps, 60 seconds rest
Exercise #6: Banded face pull, 3 sets of 8-12 reps, 60 seconds rest

**Perform 2-3 sets at or above 90% of your 1-rep max for that day. Perform 1 single at 90%, then go for a new PR and perhaps go for a third single if you are feeling good that day.

****Both sets performed to failure.

Friday: Dynamic effort squat / dead

Exercise #1: Speed back squat (free weight / competition stance), 8 sets of 2 reps**, 60 seconds rest
Exercise #2: Speed deadlift (competition stance), 5 sets of 1 rep****, 60 seconds rest
Exercise #3: Glute ham raise (band tension), 3 sets of 8-12 reps, 60 seconds rest
Exercise #4: Reverse hyperextension, 3 sets of 8-12 reps, 60 seconds rest
Exercise #5: 90 degree back extension (barbell on back), 3 sets of 8-12 reps, 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 | The 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.

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!

Matt Wenning shared his genius with the world and helped to raise the collective consciousness of mankind. I hope his incredible story inspires you to do the same.

Here is the Austrian Oak to pump you up even more:

“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!

The Matt Wenning Training Program | The Ultimate Guide!

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