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.