Raw Meet Prep (12-Week)

Twelve-week meet prep program designed for raw powerlifters peaking for a sanctioned competition. Four training days per week throughout (Mon/Tue/Thu/Fri). Three distinct 4-week phases drive specific qualities:

**Hypertrophy Phase (wks 1-4):** Volume base. 4×8 on the main lifts at 70-77%, abundant accessory work. Build muscle, work capacity, and connective tissue resilience.

**Strength Phase (wks 5-8):** Intensification. 5×3 at 80-87%, accessories thinning. Build neural drive on the competition lifts.

**Peaking Phase (wks 9-12):** Heavy singles, opener and second-attempt practice. Wk 9-10 at 88-92%. Wk 11 first competition openers/seconds at 88-94%. Wk 12 = meet week with one Mon session at 80% and full rest into Saturday's meet.

Day structure: Mon — squat focus + bench secondary. Tue — bench focus + back accessories. Thu — deadlift focus + bench secondary. Fri — bench focus + accessories (more bench frequency reflects how slowly bench responds). Best for intermediate-advanced raw powerlifters with at least 12 months of consistent training and a meet on the calendar.