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Training Programs designed by John Haack and The Huge Asian.

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Proven Strength

This program is three sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for newer lifters, with less than 2 years of training experience. The recommended split is Day 1, rest, Day 2, rest, Day 3, rest, rest.

Proven 3 Day Beginner Volume Phase

Weeks 1 - 4

Weeks 5 - 8

Weeks 9 - 12

This program is four sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for newer lifters, with less than 2 years of training experience. The recommended split is Day 1, Day 2, rest, Day 3, rest, Day 4, rest.

Proven 4 Day Beginner Volume Phase

Week 1 - 4

Week 5 - 8

Week 9 - 12

This program is five sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift along with an upper body accessory day. This program is built for newer lifters, with less than 2 years of training experience. The recommended split is Day 1, Day 2, Day 3, Day 4, rest, Day 5, rest.


Proven 5 Day Beginner Volume Phase

Weeks 1 - 5

Deload 1

Weeks 7 - 11

Deload 2

This program is three sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, rest, Day 3, rest, rest.

Proven 3 Day Intermediate Volume Phase

Weeks 6 - 10

Weeks 11 - 14

This program is four sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, Day 2, rest, Day 3, Day 4, rest, rest.


Proven 4 day Intermediate Volume

Weeks 1 - 6

Weeks 8 - 13 

This program is five sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, Day 5, rest.

Proven 5 Day Intermediate Volume 

Weeks 8 - 13

This program is four sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for several years and are no longer making progress with the intermediate programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, Day 2, rest, Day 3, rest, Day 4, rest.


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Proven 4 Day Advanced Volume

Weeks 7 to 11

This program is five sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for several years and are no longer making progress with the intermediate programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, Day 5, rest.


Proven 5 Day Advanced Volume 

The peaking program is 10 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is three sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for newer lifters, with less than 2 years of training experience. The recommended split is Day 1, rest, Day 2, rest, Day 3, rest, rest.


Proven 3 Day Beginner Peaking Phase

Weeks 6 - 11

The peaking program is 10 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is four sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for newer lifters, with less than 2 years of training experience. The recommended split is Day 1, Day 2, rest, Day 3, rest, Day 4, rest.

Proven 4 Day Beginner Peaking Phase

The peaking program is 10 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is five sessions per week with training frequency of 2x per week squat, bench and deadlift. This program is built for newer lifters, with less than 2 years of training experience. The recommended split is Day 1, Day 2, Day 3, Day 4, rest, Day 5, rest.


Proven 5 Day Beginner Peaking Phase

The peaking program is 9 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is three sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, rest, Day 3, rest, rest.


Proven 3 Day Intermediate Peaking

The peaking program is 9 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is four sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, rest, rest.

Proven 4 Day Intermediate Peaking

Deload - Week 5

Weeks 6 - 9

Taper - Week 9

The peaking program is 9 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is five sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, Day 5, rest.


Proven 5 Day Intermediate Peaking

Weeks 1 -  4

Deload

Weeks 6 - 9 

Meet Week

The peaking program is 10 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is four sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for several years and are no longer making progress with the intermediate programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, Day 5, rest.


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Proven 4 Day Advanced Peaking

The peaking program is 10 week long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift at the end. This program is five sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for several years and are no longer making progress with the intermediate programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, Day 5, rest.


Proven 5 Day Advanced Peaking

This 4 day a week peaking program will get you used heavier loads and peak to doing heavy singles and hit new PRs on the platform.

PEAKING

PEAK

HULK PEAKING - 4 DAY

The peaking program is 9 weeks long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift or for a competition at the end. This program is four sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, rest, rest.

Block 1

Block 2

This 5 day a week peaking program will get you used heavier loads and peak to doing heavy singles and hit new PRs on the platform.

HULK PEAKING - 5 DAY

The peaking program is 9 weeks long with the intention of preparing you to test your 1 rep max on squat, bench and deadlift or for a competition at the end. This program is five sessions per week with training frequency of 2x per week squat and bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, Day 2, Day 3, Rest, Day 4, Day 5, rest.

12 Week hypertrophy program using wave loading and mostly percentage based programming. Designed for beginner to intermediate lifters.

Hypertrophy

Off Season

Volume

HULK HYPERTROPHY - 4 Day

This program is designed to add muscle, strengthen your weaknesses, and increase your work capacity. The program is four sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, Day 5, rest.

Block 3

HULK HYPERTROPHY- 4 Day

HULK HYPERTROPHY - 5 Day

This program is designed to add muscle, strengthen your weaknesses, and increase your work capacity. The program is five sessions per week with training frequency of 2x per week squat, 3x per week bench and 1x per week deadlift. This program is built for lifters who have been training for a couple years and are no longer making progress with the beginner programs. This program utilizes RPE’s so please watch the video breakdown on how to utilize this tool if you are unfamiliar. The recommended split is Day 1, rest, Day 2, Day 3, Day 4, Day 5, rest.

HULK HYPERTROPHY

Revamped and updated hypertrophy program. Perfect for off season and those looking to put on muscle. Designed for beginner to intermediate lifters. Percentage and RPE based

Powerbuilding

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HULK HYPERTROPHY 2.0 -5 Day

A 4 day per week program to get you strong and jacked.

hypertrophy

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Beauty and The Beast: Powerbuilding Block 4 Days/Week

A 5 day per week program to get you strong and jacked.

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Beauty and The Beast: Powerbuilding Block

This is a 3 day, plus 1 optional day  built for getting your bench as strong as possible. Day 4 is only recommended if you are doing no other training. The recommended split is 
Monday: Day 1
Tuesday: Off
Wednesday: Day 2
Thursday: Off
Friday: Day 3
Saturday: Day 4 (Optional)
Sunday: Off

Bench Only

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Bench Blaster 4000: Bench Only Training

This is a hypertrophy targeted program aimed at building muscle all around, while still keeping SBD movements in to continue refining technique and build strength. This is perfect for offseason work, recomping, fat loss, bulking, and ridge between programs

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ANTI DADBOD MUSCLE-BUILDING

Block 1. Week 1-5

Block 2. Week 6-10

This is a 12 week peaking program I am using for my prep into the American Pro 2023. It is a 5 day per week program.

Seasons

Peaking

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American Pro 2023 Prep

American Pro

This program is the offseason training program done by John before prep of the Ghost Clash 2024. Recommended split is day 1, day 2, day 3, day 4, off, day 5, off

This program uses some strongman movements. If you don't have that equipment available, you can switch them out for back/leg accessories.

Off-season

volume

powerlifting

Strongman

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Ghost Clash 3: Offseason

This block is a transitionary block, designed to give the lifter a break both mentally and physically from heavy training.  Less focus is put on the competition lifts and more on conditioning. This block can be used as a filler block in your macro cycle to help align volume and peaking blocks with meet dates.

Pivot

5 Days

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Pivot Block: 5 Days/Week

This is a 12 week peaking program I am using for my prep into the Ghost Clash 2024. It is a 5 day per week program.

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Ghost Clash III 2024 Prep 

This program is the offseason training program done by John before prep of the Power Surge 2024. Recommended split is day 1, day 2, day 3, day 4, off, day 5, off

This program uses some strongman movements. If you don't have that equipment available, you can switch them out for back/leg accessories.

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Power Surge: The Offseason

This is a 14 week peaking program I am using for my prep into the Power Surge 2024. It is a 5 day per week program.

The recommended split is: Monday-Day 1, Tuesday-Day 2, Wednesday-Day 3, Thursday-Day 4, Friday-Off, Saturday-Day 5, Sunday-Off

The program starts with some strongman movements in order to qualify for the Official Strongman Games. If you don't have access to this equipment, it can be substituted for alternative movements.

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Power Surge 2024 Prep

The Final Push

This is a 18 week peaking program I am using for my prep into the Clash of Titans 2025. It is a 5 day per week program.

The recommended split is: Monday-Day 1, Tuesday-Day 2, Wednesday-Day 3, Thursday-Day 4, Friday-Off, Saturday-Day 5, Sunday-Off

The program involves a quick 4 week volume block prior to shifting to a 14 week peak, similar to the Power Surge Peaking Program.

Clash of the Titans: 2025

Intro Volume Block

Peaking Block 1

This is a 18 week peaking program similar to the one I am using for my prep into the Clash of Titans 2025. It has been modified to be 4 day per week program.

The recommended split is: Monday-Day 1, Tuesday-Day 2, Wednesday-Off, Thursday-Day 3, Friday-Off, Saturday-Day 4, Sunday-Off

The program involves a quick 4 week volume block prior to shifting to a 14 week peak, similar to the Power Surge Peaking Program.

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Clash of the Titans - 4 Day Version

Squat focused program that is designed to boost your squat strength and efficiency. 2 prescribed squat days a week. Can be combined with other programs or you can custom program the rest of your workouts.

Squat only

Squat

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SQUAT A HOUSE

Squat Focus

Revamped hypertrophy focused program. Perfect for offseason or for bulking and adding muscle. Designed for Beginner to Intermediate lifters. RPE based

Hulk

Offseason

HULK HYPERTROPHY 2.0 -4 Day

Hypertrophy. Muscle Building. Offseason. Volume focus

Some description.Hypertrophy. Muscle Building. Offseason. Volume focus.

Andy's 12 week prep for the Clash of Titans meet. Follow his exact program, see how he prepares for a big competition. Composed of three-4 week blocks, with 5 training sessions a week. Treat week 13 as competition week.

CLASH OF TITANS Prep

Ramping up the Intensity. Main movements will be in the 3-5 rep range

This block we start to hit some singles but keep the volume up

Time to peak and prepare to meet.. The volume will be dialed up significantly. Week 13 is MEET WEEK

This is John's offseason program for the 2025 Power Surge meet. Transitioning from the prep for the ABS Clash of Titans to volume work. 

The recommended split is Day 1, Day 2, Day 3, Day 4, Off, Day 5, Off.

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Power Surge 2025: Offseason

This is John's offseason program for the 2025 Power Surge meet. Transitioning from the prep for the ABS Clash of Titans to volume work. The recommended split is Day 1, Day 2, Day 3, Day 4, Off, Day 5, Off.

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Power Surge 2025: Peaking

Offseason program before prepping for the GOAT showdown. 

Utilizes a 2 week pivot and 6 week strength block

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GOAT Offseason: 5 days/week

Pivot Block

Strength Block

This is volume 2 of the powerbuilding series, for those who want to be both jacked and strong

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Beauty and The Beast: Volume 2

Max Out

This is a deadlift only program designed to focus on progressing your deadlift for powerlifters. 

The suggested split is putting a rest day between each workout.

deadlift

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Raise The Bar: Deadlift Only

Triples

Doubles

Singles

This is a 5 day per week program I am using for my prep for Clash of Titans 2026

The recommended split is Day 1-4, rest, Day 5, rest.

Day 5 should line up with meet day

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GOAT Peaking: 5 days/week

This is John's offseason program for the 2025 Power Surge meet. Transitioning from the prep for the ABS Clash of Titans to volume work. 

The recommended split is Day 1, Day 2, Off, Day 3, Off, Day 4, Off

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