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Frequency:

 

Training Days: 4 Days

Squat: 3x Week

Bench: 4 x Week

Deadlift 2 x Week

 

Total Set’s Per Week

Squat: 25 Set

Bench: 28 Set

Deadlift: 19 Set

 

16 weeks until competition, athlete would benefit most from 6 Weeks of Hypertrophy, 6 Weeks of Strength and 4 Weeks of Peaking.

That will break down as one 5+1 Hypertrophy Block,

one 5+1 Strength Block and a 3+1 Peaking Block.

16 Weeks Powerlifting Program

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