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Thompson's Gym

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This program is for someone that wants to increase their one rep max on the squat, bench and deadlift. It flips back and forth between a speed week and a heavy week. In order for this workout to be successful, you should have a pretty good idea of where you want your max lifts to be at by the end of the workout. You should be willing to give 7-10 minutes rest between sets on the main exercises. This workout is difficult, it will take 1.5-2.0 hours to complete.

Competition Ready 2.0 

The workout starts with lighter weights that you can easily complete all the required reps of each exercise. This is the “getting” in shape part of the program and gives you the ability to really work on your form for each exercise. Workout 3 is specifically moving down in sets to maintain strength in upper body.

Getting in shape, working on exercise form

Here you start pushing yourself to where you are just able to hit all the required reps for each exercise. You are building up strength and getting near the maximum weights you have pushed for these exercises. Make sure to make small jumps in weight each week.

Finding your “working” weights

Honing in your technique and strength to hit those one rep maximums. This is the hardest part of the program. You may not be able to hit all the required reps, but will get close. You will work hard and be sore as you pass your previous max weights. You will also drop some exercises and sets to help with recovery.  Week 4 would be the week before your comp. I like to do the bench day on Saturday, Squat day on Sunday, Tricep day on Tuesday and then 3 rest days before the comp. I do not do the deadlift day. Everyone is different. So do what works best for you. Good Luck!

Working towards your Max

This is great for an athlete just getting started or someone who does not have a competition in the near future. I perform this workout at least once a year, sometimes twice. It is where I build up all my base strength. It is hard, but the payoffs in the end are priceless.

The workout starts with 10 reps on all the exercises for two weeks, then drops down to 9 reps and so on until 5 reps. All weights are calculated based on your estimated 1RM for each lift. I would estimate lower rather than higher if you are unsure.


Hypertrophy

High Reps

AMRAP

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Speed & Strength Program 2.0

The workout starts with reps of 10 for two weeks and then moves to 9 reps for two weeks. The exercises are in 3 sets with an AMRAP on every third set to really push yourself to failure.

Hypertrophy - High Reps With AMRAPS

You won’t believe what a difference it will feel like to reduce reps down to 8 and 7. Your cardio will be better at this point and you will find you can push through reps that you formerly couldn't.

Finding Strength in Reduced Reps

Honing in your technique and strength to hit those five rep maximums. This is the hardest part of the program. You may not be able to hit all the required reps, but will get close. You will work hard and be sore as you pass your previous max weights.

Working Towards The 5 Rep Max

This program is slightly different from the Competition 2.0 program. This program is still getting your ready for a competition, however, the heavy work is more focused on doubles and triples opposed to a lot of one rep maxes. 

 I like to do four workouts in an 8 day period. Two days of training and two days of rest (if you are going to do this scheme you will need to add it one week at a time). If that doesn't work for you, it is easily adaptable to a 7 day week program. 

 In order for this workout to be successful, you should have a pretty good idea of where you want your max lifts to be at by the end of the workout. You should be willing to give 7-10 minutes rest between sets on the main exercises. This workout is difficult, it will take 1.5-2.0 hours to complete.

Competition Ready 3.0 

This block is where we are getting used to the exercises and reps. We are finding a working weight to apply to block 2. It is super important that you are always improving in some way on each exercise. 

Rolling Into The Program

Putting In The Work 

PR's Are Coming!!

As I have gotten older, I have had to make some adjustments to my program so that I can keep making gains. Some of these changes included changing the amount of heavy weight I lift each week and the rest I take. These adjustments have served me well since I continue to PR my lifts, break world records and compete at a high level.

In order for this workout to be successful, you should have a pretty good idea of where you want your max lifts to be at by the end of the workout. You should be willing to give 7-10 minutes rest between sets on the main exercises. 

The key is to put the most you can into each set and then take the rest your body needs to do it again and again.

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Master's Powerlifting Program

Getting In Some Ground Work

This program is a hypertrophy based program that gives you autonomy of the exercise selection. Choice exercises are provided for most exercise, and randomized throughout the program. Make sure to switch up the exercises each week if you choose to not follow the random selection.

Powerlifting

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Hypertrophy Training with Variations

Block 1: Weeks 1 - 4

Block 2: Weeks 5 - 8 

Block 3: Weeks 9 - 12

This is a great program if you do not have a competition coming up immediately or if you just competed in a competition. 
 
This program will work the weak areas of the squat, bench deadlift. It is what we call Power Accessory work.
 
Once you finish this workout you can go into a powerlifting program and watch your lifts climb high.

Work Your Weakness

This first block starts with reps of 8 with as many reps as possible on all third sets. You will use weights that the 8 reps is hard to get towards the end, about an RPE of 7-8. 

Now that you have had some good practice in all the exercises you will work your way down to reps of 7 and 6 to start adding in some heavier weight.

Working On Form

Fine Tuning Your Strength

This is a great workout to throw in when you need to shake up your routine. It is meant to be performed every once in a while. Or if you are short on time and want to get in a good workout. It is also good to do when you want to work on technique or a particular piece of your form to improve.

Do not run this program for more than 4 weeks in a row.

Escalation

Technique

4-Week Escalation Program

There is only one block for this program. Run this off-season or before you plan on starting a competition peaking program. Its a great way to build a solid foundation and shock your system.

This program is for someone that wants to increase their one rep max on the bench. It flips back and forth between a speed week and a heavy week. In order for this workout to be successful, you should have a pretty good idea of where you want your max lifts to be at by the end of the workout. You need to be able to give 7-10 minutes rest between the main exercises and the entire workout will take 1.5 - 2.0 hours.  In order to have the most success, this workout should come first in your training week and there should be three days in between the two workouts each week.

Bench-Only

Bench-Only Program

The workout starts with lighter weights that you can easily complete all the required reps of each exercise. This is the “getting” in shape part of the program and give you the ability to really work on your form for each exercise.

Getting in Shape, Working on Technique

Here you start pushing yourself to where you are just able to hit all the required reps for each exercise. You will drop an exercise and start pushing your weights to challenging levels.

Finding Your “Working” Weights

Honing in your technique and strength to hit those one rep maximums. This is the hardest part of the program. You may not be able to hit all the required reps, but will get close. You will work hard and be sore as you pass your previous max weights.

Working Towards Your Max

This is the very program we started our boys on when they were young. They really wanted to start lifting weights. But we, as parents, wanted them to do it safely. It is super important to work on form and not worry about the amount of weight lifted. It is all right for kids to push themselves, but they should never break form in order to get a rep.

Introduction

Strength

Youth Strength Program

Working On Exercise Technique

Start Increasing The Weight

Some of the reps decrease in order for the kids to start pushing some heavier weight.

Start the Grind

This program is for someone that is just starting powerlifting, or has not been lifting very long. The purpose is to work on form and technique and build core and base strengths.

Beginner

Beginner Powerlifting Program

Getting In Shape, Working On Technique

Keep working on the reps, but start to increase the weight. It should be harder to get the last two reps of each set.

Honing in your technique and strength. The reps drop so the weight can increase and the athlete can start working towards more overall strength.

Even when wanting a big bench, leg strength plays an important role. Your body receives a big endorphin release when your legs are activated. Even when I was a Bench Only athlete, I always pushed my legs hard.
 
This workout focuses on helping you reach your most potential in the bench press all the while increasing your leg strength.  You will find interesting exercises and reps schemes. The program comes together under the assumption that you are going to use weights that push yourself. 
 
After the first block you should be choosing weights that are tough, but you are able to complete the majority of the required reps.

Bench Press

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Bench Focused Powerlifting Program

The first block is where you are starting out with some low weights and working your way up to finding your working sets. A working set is a set that you can complete but it is with great effort to get all the required reps.

Block 1: Building Your Base Strength

During this phase you should have a good idea of how much weight you can push on each exercise. You will start moving up each week in smaller increments still striving to achieve all the reps.

Block 2: Push Yourself for Reps

Here is where you will start pushing yourself into some rep personal bests. You may come short of getting all the reps but as long as you are getting most of them.

Block 3: Focusing on Hitting Max Lifts

This is a weight training program for someone who wants to get toned, gain some strength and have fun doing it. It is an excellent way to make strength training part of your everdyay life and improve the way you feel.

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Everyday Strength

Start off with some fairly light weight to get used to the exercises and perform them correctly.

Getting Into The Swing Of Things

Here you should be doing weights that are hard to get the reps, but you can get the reps.

Putting in the work

Let's see what you got!  We will reduce some reps and push more weight!

Breaking Person Records!

This program is for those who don't have a lot of time to workout, but want to build and maintain strength. This is a two day system, that can be done anytime during the week.

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Weekend Warrior

Block 1 - Getting Familiar With The Training

After the first block is complete we should be ready to start testing our strength.

Block 2 - Start testing that strength!

This program is those who want to compete in a bench shirt.  A bench shirt is equipment purchased to help lift more in the bench press. This is different than "classic" or "raw" lifting.

Even when wanting a big bench, leg strength plays an important role. Your body receives a big endorphin release when your legs are activated. Even when I was a Bench Only athlete, I always pushed my legs hard.
 
This workout focuses on helping you reach your most potential in the bench press all the while increasing your leg strength.  You will find interesting exercises and reps schemes. The program comes together under the assumption that you are going to use weights that push yourself. 
 
After the first block you should be choosing weights that are tough, but you are able to complete the majority of the required reps.