brandon campbell training program
DESCRIPTION
Campbell PRS spreadsheet with autocalculating weights.TRANSCRIPT
Deadlift 0 0 Schedule:
Bench 0 0Squat 0 0OHP 0 0
Weight Reps Campbell Max TRUE MaxSpeed:
Main Accessory:Deadlift:
Reps:
Strength: Squat:
OHP Day: Bench:
This program is built to be 2 days on followed by either 1 or 2 days off. It's important here to listen to your body. If you feel you need another rest day, TAKE IT. That being said, I'll also add in a 5th day to just hit whatever I feel like (usually biceps and calves). I don't have the 5th day in the template b/c it really isn't worth programming for. If you need to program out exercises/sets/reps for this day then you're missing the point. This also lets you have some play on what days you train. If something comes up and you can't train then don't sweat it. Life sucks and we get busy, just push everything back a day. If you're doing this as prep for a meet, make sure you'll have to be more concise with changing the schedule to ensure you're peaked properly.
Speed days should feel light. Goal is to move weight as fast as possible. On occasion do pause work here and try to be explosive as impossible after pausing. Also consider reducing rest times to as minimal as possible between sets. There has been some info out there that speed work isn't beneficial, but from my viewpoint, it helps me feel fast with heavier weight (not to mention they're almost like a deload workout since the percentage is lower, which helps with recovery IMO).
Think of this as power-building. Goal here is to get reps in with moderate weight. Because here we're doing higher rep work, I'd strongly suggest doing a strength oriented assistance exercise to the main lift immediately after rep sets on this day. (Ex: Rep deadlift day followed by heavy block pulls as the main assistance movement)
This day is all about being strong. In the template I've oultined heavier percentages to work with, however the goal of this day should be to work up to a "heavy" weight for that day if you're feeling good. Ex: Template calls for 400 for 3x3. However, you feel good and end up working up to a heavy triple of 425. Bottom line, if you feel good, go for it, BUT DON'T MISS YOUR REPS. These potential PR sets are highlighted in yellow.
Although OHP has it's own day and follows the speed/rep/strength template, I've decided to make this a secondary bench day. I'll actually prioritize my bench movement ahead of OHP in most cases. What I suggest is to have your first bench day utilize paused reps, then have your 2nd bench day follow the same rep/set formula but complete doing touch and go reps. I'm not including weight on this as it's up to you to decide based off feel how heavy you go. Please keep in mind since this is a secondary bench day, you should only go for PRs on the corresponding strength days highlighted in yellow.
Make sure to fill out your 1RM or rep PR maxes first to populate the program!
Schedule:
Main Accessory: Secondary Accessory:Deficit Pull Deadlift: GHRBlock Pull Weighted HypersDeficit Stiff Leg Deadlift Incline DB RowsAtlernate Stance Deads Weighted Chins
Pendlay RowsLat Pulldown
Pause Squat Farmers WalkFront Squat Squat: GHRAlternate Stance Squats Walking Lunges
Bulgarian Split SquatLeg ExtensionsSeated Leg Curls
Close Grip BenchWide Grip Bench DipsFloor Press Bench: Incline DB PressIncline BB Bench Flat DB Press
DB Fly
This program is built to be 2 days on followed by either 1 or 2 days off. It's important here to listen to your body. If you feel you need another rest day, TAKE IT. That being said, I'll also add in a 5th day to just hit whatever I feel like (usually biceps and calves). I don't have the 5th day in the template b/c it really isn't worth programming for. If you need to program out exercises/sets/reps for this day then you're missing the point. This also lets you have some play on what days you train. If something comes up and you can't train then don't sweat it. Life sucks and we get busy, just push everything back a day. If you're doing this as prep for a meet, make sure you'll have to be more concise with changing the schedule to ensure you're peaked properly.
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Block 1 Deadlift Speed Day 0 0 0 0 0 0
Deficit DeadliftBack SquatsPull Ups
Bench Rep Day 0 0 0Close Grip BenchIncline DB BenchTricep Pushdown
Squat Strength Day 0 0 0 0Front SquatGHRIncline DB Row
Bench Rep DayIncline BB BenchOHP Speed Day 0 0 0 0 0 0Tricep Extension
Block 2 Deadlift Rep Day 0 0 0Block PullBack SquatsWeighted Chin Ups
Bench Strength Day 0 0 0 0Wide Grip BenchDipsSkull Crusher
Squat Speed Day 0 0 0 0 0 0Paused SquatWeighted HypersIncline DB Row
Bench Strength DayDB FlyOHP Rep Day 0 0 0
Face Pulls
Block 3 Deadlift Strength Day 0 0 0 0Alternate Stance DeadliftBack SquatsClose Grip Pull Down
Bench Speed Day 0 0 0 0 0 0Floor PressIncline DB Press
Rope Extension
Squat Rep Day 0 0 0Front SquatStiff Leg DeficitIncline DB Row
Bench Speed DayOHP Strength Day 0 0 0 0Arnold PressPec Deck
Set 7 Set 8 Reps/Set Weight Total Rep Total Percentage0 2 0 14 0.625 Volume
5 20 Block 18 24 0
Failure Block 20
6 0 18 0.8 Block 36 to 10 32 08 to 15 0
10 to 15
3 0 9 0.856 to 10 24
108 to 12 73.14%
6 186 to 10 32
2 0 10 0.656 to 10
84.07%6 0 18 0.8
3 to 5 165 15
6 to 10
3 0 9 0.85 77.60%6 to 10 32
10 to 12 78.27%8 to 10
0 2 0 14 0.6253 12 Squat
8 to 12 958 to 12 Bench
823 9 Deadlift
8 to 12 416 0 18 0.8 218
8 to 12
3 0 9 0.85 Squat5 20 525 15 Bench
8 to 12 112Deadlift
0 2 0 14 0.65 863 to 5 16 250
8 to 12
Intensity Block 1
Intensity Block 2
Intensity Block 3
Movement Reps
# of BB Assistance
10 to 15
6 0 18 0.83 to 5 16
8 to 12 308 to 12
2 143 0 9 0.85
8 to 1010 to 15
2
Set 1 Set 2 Set 3 Set 4Block 1 Deadlift Speed Day 0 0 0 0
Deficit DeadliftBack SquatsPull Ups
Bench Rep Day 0 0 0 0Close Grip BenchIncline DB BenchTricep Pushdown
Squat Strength Day 0 0 0Front SquatGHRIncline DB Row
Bench Rep DayIncline BB BenchOHP Speed Day 0 0 0 0Tricep Extension
Block 2 Deadlift Rep Day 0 0 0 0Block PullBack SquatsWeighted Chin Ups
Bench Strength Day 0 0 0Incline Barbell BenchDipsSkull Crusher
Squat Speed Day 0 0 0 0Paused SquatWeighted HypersIncline DB Row
Bench Strength DayWide Grip Pause BenchOHP Rep Day 0 0 0 0Face Pulls
Block 3 Deadlift Strength Day 0 0 0Alternate Stance DeadliftBack SquatsClose Grip Pull Down
Bench Speed Day 0 0 0 0Floor Press
Incline DB PressRope Extension
Squat Rep Day 0 0 0 0Front SquatStiff Leg DeficitIncline DB Row
Bench Speed DayClose Grip BenchOHP Strength Day 0 0 0Tricep Extension
Set 5 Set 6 Set 7 Set 8 Reps/Set Weight Total0 2 0
58
Failure
0 4 06 to 108 to 15
10 to 15
2 06 to 10
108 to 12
45
0 2 06 to 10
0 4 03 to 5
56 to 10
2 06 to 10
10 to 128 to 10
0 2 03
8 to 128 to 12
25
0 4 08 to 12
2 05
6 to 88 to 12
0 2 03 to 5
8 to 1210 to 15
0 4 03 to 5
8 to 128 to 12
262 0
10 to 15
Rep Total Percentage10 0.7 Volume20 Block 124 0
Block 20
20 0.825 Block 332 0
0
6 0.92518
78.37%
202010 0.7
81.34%20 0.8251215
6 0.925 82.38%24
80.70%
10 0.712 Squat30 96
Bench72
6 Deadlift20 3620 0.825 204
6 0.925 Squat20 5221 Bench
126Deadlift
10 0.7 8212 260
Intensity Block 1
Intensity Block 2
Intensity Block 3
Movement Reps
# of BB Assistance
20 0.8251630
1018
6 0.925
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Block 1 Deadlift Speed Day 0 0 0 0 0 0
Deficit DeadliftBack SquatsPull Ups
Bench Rep Day 0 0 0Close Grip BenchIncline DB BenchTricep Pushdown
Squat Strength Day 0 0 0 0Front SquatGHRIncline DB Row
Bench Rep DayWide Grip Paused BenchOHP Speed Day 0 0 0 0 0 0Tricep Extension
Block 2 Deadlift Rep Day 0 0 0Block PullBack SquatsWeighted Chin Ups
Bench Strength Day 0 0 0 0Incline Barbell BenchDipsSkull Crusher
Squat Speed Day 0 0 0 0 0 0Paused SquatWeighted HypersIncline DB Row
Bench Strength DayDB FlyOHP Rep Day 0 0 0Face Pulls
Block 3 Deadlift Strength Day 0 0 0 0Alternate Stance DeadliftBack SquatsClose Grip Pull Down
Bench Speed Day 0 0 0 0 0 0Floor PressIncline DB PressRope Extension
Squat Rep Day 0 0 0Front SquatStiff Leg DeficitIncline DB Row
Bench Speed DayOHP Strength Day 0 0 0 0Arnold PressTricep Extension
Set 7 Set 8 Reps/Set Weight Total Rep Total Percentage0 3 0 21 0.625
5 208 24
Failure
6 0 18 0.7756 to 10 328 to 15
10 to 15
3 0 15 0.86 to 10 24
108 to 12
6 183 to 5 16
0 3 0 21 0.6256 to 10
6 0 18 0.7753 to 5 16
8 246 to 10
3 0 15 0.86 to 10 24
10 to 128 to 10
0 3 0 21 0.6253 12
8 to 128 to 12
3 158 to 12
6 0 18 0.7758 to 12
3 0 15 0.85 20
6 to 8 218 to 12
0 3 0 21 0.6253 to 5 16
8 to 1210 to 15
6 0 18 0.7753 to 5 16
8 to 12 308 to 12
3 213 0 15 0.8
8 to 1010 to 15
VolumeBlock 1
0Block 2
0Block 3
00
69.60%
80.35%
74.02%
74.66%
Squat123
Bench108
Deadlift54
285
Squat52
Bench88
Deadlift107247
Intensity Block 1
Intensity Block 2
Intensity Block 3
Movement Reps
# of BB Assistance
INSERT TRUE MAXES HERESquat 0Bench 0Deadlift 0
Meet PREP (Week 1) 4x3 protocolDAY 1 Sets Reps PercentPrimary Squat Comp Squat 4 3 90.00%
Primary Squat Comp Squat 4 3 80.00%
DAY 2Primary Bench Comp Grip 4 3 90.00%Bench Variation 1 Close Grip 4 3 80.00%
DAY 3Primary Deadlift Conventional 4 3 90.00%
4 3 80.00%Total Volume
Meet PREP (Week 2) Work Up to Heavy TripleDAY 1 Sets Reps PercentPrimary Squat Comp Squat 1 3DAY 2Primary Bench Comp Grip 1 3DAY 3Primary Deadlift Conventional 1 3
Total Volume
Meet PREP (Week 3)
Opener Selection
Go to the gym and do 3x3 on squat, bench and deadlift on Tuesday and Tursday at about 50% of your one rep max. These days are to help you keep your motor patterns but not to build. This is a deload week and some people need more or less time to recover so figure out what is best for you.
To the right above week 1 and week 2 you'll see a baseline opener (low end) as well as a top opener (high end). Depending on how these weeks go, it should give you an idea of where you should have your first attempts.
Total Reps Weight Volume12 0 0BASELINE OPENER
12 0 0
12 0 0BASELINE OPENER12 0 0
12 0 0BASELINE OPENER12 0 0
0
Total Reps Weight Volume3 0 0 TOP OPENER
3 0 0 TOP OPENER
3 0 0 TOP OPENER
0
Go to the gym and do 3x3 on squat, bench and deadlift on Tuesday and Tursday at about 50% of your one rep max. These days are to help you keep your motor patterns but not to build. This is a deload week and some people need more or less
To the right above week 1 and week 2 you'll see a baseline opener (low end) as well as a top opener (high end). Depending on how these weeks go, it
Information Breakdown and AssesmentPhase 1
Volume Avg Intensity Working RepsVolume per weekBlock 1 Avg Itensity for Block 1 # of Main Movement Reps
0 73.14%Squat 95
Block 2 Avg Intensity for Block 20 84.07% Bench 82
Block 3 Avg Intensity for Block 3 Deadlift 410 77.60%
Total 218Total Total
0 78.27% # of BB Assistance Movements
Squat 52
Bench 112
Deadlift 86
Total 250
Phase 2Volume Avg Intensity Working Reps
Volume per weekBlock 1 Avg Itensity for Block 1 # of Main Movement Reps
0 78.37%Squat 96
Block 2 Avg Intensity for Block 20 81.34% Bench 72
Block 3 Avg Intensity for Block 3 Deadlift 360 82.38%
Total 204Total Total
0 80.70% # of BB Assistance Movements
Squat 52
Bench 126
Deadlift 82
Total 260
Phase 3
1 2 30
0.10.20.30.40.50.60.70.80.9
1
Volume (LBS)Volume (LBS)
1 2 370.00%
72.00%
74.00%
76.00%
78.00%
80.00%
82.00%
Avg Intensity %Avg Intensity %
1 2 30
50
100
150
200
250
300
Main vs Assistance Reps
Volume Avg Intensity Working RepsVolume per weekBlock 1 Avg Itensity for Block 1 # of Main Movement Reps
0 69.60%Squat 123
Block 2 Avg Intensity for Block 20 80.35% Bench 108
Block 3 Avg Intensity for Block 3 Deadlift 540 74.02%
Total 285Total Total
0 74.66% # of BB Assistance Movements
Squat 52
Bench 88
Deadlift 107
Total 247
1 2 30
100
200
300
400
500
600
Total BB Movements
0 0 078.27% 80.70% 74.66%
218 204 285250 260 247468 464 532
1 2 30
0.10.20.30.40.50.60.70.80.9
1
Volume (LBS)Volume (LBS)
1 2 370.00%
72.00%
74.00%
76.00%
78.00%
80.00%
82.00%
Avg Intensity %Avg Intensity %
1 2 30
50
100
150
200
250
300
Main vs Assistance Reps
1 2 30
100
200
300
400
500
600
Total BB Movements