13 Week Meet Prep
By Brandon Campbell Diamond · With Permission
Also known as: 13 week meet prep · meet prep · basement block · basement barbell · powerlifting meet prep · peaking program
Brandon Campbell Diamond's 13-week powerlifting meet prep. One top set a week on each main lift, by percentage or RPE, then back-off sets 15% lighter. It starts on specialty bars, moves to the competition lifts by week 4, peaks with a heavy single in week 11 and tapers into a Saturday meet in week 13. Each top set you log, weight and RPE, re-sets next week's training max.
Free to use · auto progression, rest timers & PR tracking built in
Brandon Campbell Diamond
Brandon Campbell Diamond, widely known as Basement Brandon on YouTube and Instagram, has been making fitness content for around 15 years and building home gyms since 2015. A powerlifter with around 15 sanctioned meets behind him, including USAPL Raw Nationals, he wrote the legendary original PHUL program and now offers free programs and meet-day tools on his site, Basement Barbell.
What is 13 Week Meet Prep?
13 Week Meet Prep is Brandon Campbell Diamond's four-day powerlifting program that ends on meet day: a squat day, a bench day, a deadlift day and a secondary press day. Each main lift gets one top set a week, written as a percentage of your training max or as an RPE, then back-off sets 15% lighter than the top set you actually used. In weeks 9 and 10 the back-offs are 10% lighter.
Week 1 is an intro at 67.5% so you can learn the RPE scale. Weeks 2 to 4 build volume with top sets of five at RPE 7.5 to 8.5, starting on the safety squat bar, the trap bar and the camber bar; the competition deadlift comes back in week 3, the competition squat and paused bench in week 4. Week 5 is a deload. Weeks 6 and 7 are fives then fours on the competition lifts, weeks 8 to 10 are triples and doubles, and week 11 is a heavy single at RPE 9, about your second attempt. Week 12 tapers with opener singles, and week 13 is meet week: light singles on Monday and Wednesday, rest on Thursday and Friday, and the meet on Saturday. Durata carries every week of Brandon's sheet as written.
Is 13 Week Meet Prep right for you?
It suits an intermediate powerlifter with a meet in about three months, training four days a week and comfortable rating a set by RPE. You need a barbell, a rack, a bench, dumbbells and cables; the safety squat bar, trap bar, camber bar, belt squat and a GHD are used too. You enter your one-rep max on squat, bench and deadlift, and the training max is 98% of it.
In Durata, turn on RPE under Settings, Training, Track Effort, so you can log how hard each top set felt. Without it the plan still runs, and your training max simply carries over from week to week.
How progression works
Each week, the top set you log on the squat, bench and deadlift days, its weight and its RPE, re-sets that lift's training max for the next week, using Brandon's RPE chart. Lift more than the target at the same RPE and next week gets heavier; find it harder than planned and it eases off. Skip the log and the training max carries forward. The specialty bars feed the main lift's max at Brandon's ratios: the safety squat bar at 88% of your squat, the trap bar at 105% of your deadlift, the camber close-grip press at 92% of your bench. The day 4 bench works off the training max you started the week with and never changes it.
RPE top sets are worked out from the same chart: the weight Brandon expects at that RPE for that many reps, from your current training max. Accessories are by feel at the listed RPE. On meet day the three attempts are 91%, 96% and 101% of your estimated max, from Brandon's Meet Day tab, and the week 12 openers set the training max they come from. After the meet, put your new maxes in and run it again.
Durata runs this progression for you — every session's weights are computed from your training maxes, and the top sets you log, with their RPE, re-set those maxes each week.
13 Week Meet Prep — every set, every session
Percentages are of your training max (TM).
Week 14 sessions
Squat Focus — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 1×5 @ 67.5% 3×8 @ 67.5% RPE 7 | — |
| Belt Squat (Machine) | 3×10 RPE 7 | — |
| Romanian Deadlift (Barbell) | 3×10 RPE 7 | — |
| Cable Core Pallof Press | 3×10 RPE 7 | — |
Bench Focus — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 67.5% 3×8 @ 67.5% RPE 7 | — |
| Bench Press (Dumbbell) | 3×10 RPE 7 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 7 | — |
| Triceps Pushdown | 3×10 RPE 7 | — |
Deadlift Focus — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Trap bar) | 1×5 @ 67.5% 3×8 @ 67.5% RPE 7 | — |
| Rack Pull | 3×10 RPE 7 | — |
| Lat Pulldown (Cable) | 3×10 RPE 7 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 7 | — |
Secondary Press + Leg Accessory — Week 1
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press - Close Grip (Camber Bar) | 1×5 @ 62.5% 3×8 @ 62.5% RPE 7 | — |
| Belt Squat (Machine) | 3×10 RPE 7 | — |
| Face Pull | 3×10 RPE 7 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 7 | — |
Week 24 sessions
Squat Focus — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 1×5 @ 80% of 1RM RPE 7.5 3×8, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 7.5 | — |
| Romanian Deadlift (Barbell) | 3×10 RPE 7.5 | — |
| Cable Core Pallof Press | 3×10 RPE 7.5 | — |
Bench Focus — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 80% of 1RM RPE 7.5 3×8, 15% off the top set | — |
| Bench Press (Dumbbell) | 3×10 RPE 7.5 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 7.5 | — |
| Triceps Pushdown | 3×10 RPE 7.5 | — |
Deadlift Focus — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Trap bar) | 1×5 @ 80% of 1RM RPE 7.5 3×8, 15% off the top set | — |
| Rack Pull | 3×10 RPE 7.5 | — |
| Lat Pulldown (Cable) | 3×10 RPE 7.5 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 7.5 | — |
Secondary Press + Leg Accessory — Week 2
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press - Close Grip (Camber Bar) | 1×5 @ 80% of 1RM RPE 7.5 3×8, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 7.5 | — |
| Face Pull | 3×10 RPE 7.5 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 7.5 | — |
Week 34 sessions
Squat Focus — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Safety Squat Bar) | 1×5 @ 81% of 1RM RPE 8 3×8, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 7.5 | — |
| Romanian Deadlift (Barbell) | 3×10 RPE 7.5 | — |
| Cable Core Pallof Press | 3×10 RPE 7.5 | — |
Bench Focus — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 81% of 1RM RPE 8 3×8, 15% off the top set | — |
| Bench Press (Dumbbell) | 3×10 RPE 7.5 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 7.5 | — |
| Triceps Pushdown | 3×10 RPE 7.5 | — |
Deadlift Focus — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 81% of 1RM RPE 8 3×8, 15% off the top set | — |
| Back Extension (Hyperextension) | 3×10 RPE 7.5 | — |
| Lat Pulldown (Cable) | 3×10 RPE 7.5 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 7.5 | — |
Secondary Press + Leg Accessory — Week 3
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press - Close Grip (Camber Bar) | 1×5 @ 81% of 1RM RPE 8 3×8, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 7.5 | — |
| Face Pull | 3×10 RPE 7.5 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 7.5 | — |
Week 44 sessions
Squat Focus — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 82% of 1RM RPE 8.5 3×6, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 8 | — |
| Romanian Deadlift (Barbell) | 3×10 RPE 8 | — |
| Cable Core Pallof Press | 3×10 RPE 8 | — |
Bench Focus — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 82% of 1RM RPE 8.5 3×6, 15% off the top set | — |
| Bench Press (Dumbbell) | 3×10 RPE 8 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 8 | — |
| Triceps Pushdown | 3×10 RPE 8 | — |
Deadlift Focus — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 82% of 1RM RPE 8.5 3×6, 15% off the top set | — |
| Back Extension (Hyperextension) | 3×10 RPE 8 | — |
| Lat Pulldown (Cable) | 3×10 RPE 8 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 8 | — |
Secondary Press + Leg Accessory — Week 4
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 80% of 1RM RPE 7.5 3×6, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 8 | — |
| Face Pull | 3×10 RPE 8 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 8 | — |
Week 54 sessions
Squat Focus — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 77% of 1RM RPE 6.5 2×5, 15% off the top set | — |
| Belt Squat (Machine) | 2×8 RPE 6.5 | — |
| Romanian Deadlift (Barbell) | 2×8 RPE 6.5 | — |
| Cable Core Pallof Press | 2×8 RPE 6.5 | — |
Bench Focus — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 77% of 1RM RPE 6.5 2×5, 15% off the top set | — |
| Bench Press (Dumbbell) | 2×8 RPE 6.5 | — |
| Seated Cable Row - V Grip (Cable) | 2×8 RPE 6.5 | — |
| Triceps Pushdown | 2×8 RPE 6.5 | — |
Deadlift Focus — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 77% of 1RM RPE 6.5 2×5, 15% off the top set | — |
| Back Extension (Hyperextension) | 2×8 RPE 6.5 | — |
| Lat Pulldown (Cable) | 2×8 RPE 6.5 | — |
| Lying Leg Curl (Machine) | 2×8 RPE 6.5 | — |
Secondary Press + Leg Accessory — Week 5
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 74% of 1RM RPE 5.5 2×5, 15% off the top set | — |
| Belt Squat (Machine) | 2×8 RPE 6.5 | — |
| Face Pull | 2×8 RPE 6.5 | — |
| Bicep Curl (Dumbbell) | 2×8 RPE 6.5 | — |
Week 64 sessions
Squat Focus — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×5 @ 80% of 1RM RPE 7.5 3×5, 15% off the top set | — |
| Belt Squat (Machine) | 3×8 RPE 7.5 | — |
| Romanian Deadlift (Barbell) | 3×8 RPE 7.5 | — |
| Cable Core Pallof Press | 3×10 RPE 7.5 | — |
Bench Focus — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 80% of 1RM RPE 7.5 3×5, 15% off the top set | — |
| Bench Press (Dumbbell) | 3×8 RPE 7.5 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 7.5 | — |
| Triceps Pushdown | 3×10 RPE 7.5 | — |
Deadlift Focus — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×5 @ 80% of 1RM RPE 7.5 3×5, 15% off the top set | — |
| Back Extension (Hyperextension) | 3×10 RPE 7.5 | — |
| Lat Pulldown (Cable) | 3×10 RPE 7.5 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 7.5 | — |
Secondary Press + Leg Accessory — Week 6
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×5 @ 77% of 1RM RPE 6.5 3×5, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 7.5 | — |
| Face Pull | 3×12 RPE 7.5 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 7.5 | — |
Week 74 sessions
Squat Focus — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×4 @ 83% of 1RM RPE 8 3×4, 15% off the top set | — |
| Belt Squat (Machine) | 3×8 RPE 8 | — |
| Romanian Deadlift (Barbell) | 3×8 RPE 8 | — |
| Cable Core Pallof Press | 3×10 RPE 8 | — |
Bench Focus — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×4 @ 83% of 1RM RPE 8 3×4, 15% off the top set | — |
| Bench Press (Dumbbell) | 3×8 RPE 8 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 8 | — |
| Triceps Pushdown | 3×10 RPE 8 | — |
Deadlift Focus — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×4 @ 83% of 1RM RPE 8 3×4, 15% off the top set | — |
| Back Extension (Hyperextension) | 3×10 RPE 8 | — |
| Lat Pulldown (Cable) | 3×10 RPE 8 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 8 | — |
Secondary Press + Leg Accessory — Week 7
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×4 @ 81% of 1RM RPE 7 3×4, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 8 | — |
| Face Pull | 3×12 RPE 8 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 8 | — |
Week 84 sessions
Squat Focus — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 88% of 1RM RPE 8.5 3×5, 15% off the top set | — |
| Belt Squat (Machine) | 3×8 RPE 8 | — |
| Romanian Deadlift (Barbell) | 3×8 RPE 8 | — |
| Cable Core Pallof Press | 3×10 RPE 8 | — |
Bench Focus — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 88% of 1RM RPE 8.5 3×5, 15% off the top set | — |
| Bench Press (Dumbbell) | 3×8 RPE 8 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 8 | — |
| Triceps Pushdown | 3×10 RPE 8 | — |
Deadlift Focus — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 88% of 1RM RPE 8.5 3×5, 15% off the top set | — |
| Back Extension (Hyperextension) | 3×10 RPE 8 | — |
| Lat Pulldown (Cable) | 3×10 RPE 8 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 8 | — |
Secondary Press + Leg Accessory — Week 8
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 85% of 1RM RPE 7.5 3×5, 15% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 8 | — |
| Face Pull | 3×12 RPE 8 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 8 | — |
Week 94 sessions
Squat Focus — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×3 @ 89% of 1RM RPE 9 3×3, 10% off the top set | — |
| Belt Squat (Machine) | 3×8 RPE 8 | — |
| Romanian Deadlift (Barbell) | 3×8 RPE 8 | — |
| Cable Core Pallof Press | 3×10 RPE 8 | — |
Bench Focus — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 89% of 1RM RPE 9 3×3, 10% off the top set | — |
| Bench Press (Dumbbell) | 3×8 RPE 8 | — |
| Seated Cable Row - V Grip (Cable) | 3×10 RPE 8 | — |
| Triceps Pushdown | 3×10 RPE 8 | — |
Deadlift Focus — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×3 @ 89% of 1RM RPE 9 3×3, 10% off the top set | — |
| Back Extension (Hyperextension) | 3×10 RPE 8 | — |
| Lat Pulldown (Cable) | 3×10 RPE 8 | — |
| Lying Leg Curl (Machine) | 3×10 RPE 8 | — |
Secondary Press + Leg Accessory — Week 9
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 86% of 1RM RPE 8 3×3, 10% off the top set | — |
| Belt Squat (Machine) | 3×10 RPE 8 | — |
| Face Pull | 3×12 RPE 8 | — |
| Bicep Curl (Dumbbell) | 3×10 RPE 8 | — |
Week 104 sessions
Squat Focus — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×2 @ 92% of 1RM RPE 9 3×2, 10% off the top set | — |
| Belt Squat (Machine) | 2×8 RPE 7.5 | — |
| Romanian Deadlift (Barbell) | 2×8 RPE 7.5 | — |
| Cable Core Pallof Press | 2×10 RPE 7.5 | — |
Bench Focus — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×2 @ 92% of 1RM RPE 9 3×2, 10% off the top set | — |
| Bench Press (Dumbbell) | 2×8 RPE 7.5 | — |
| Seated Cable Row - V Grip (Cable) | 2×10 RPE 7.5 | — |
| Triceps Pushdown | 2×10 RPE 7.5 | — |
Deadlift Focus — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×2 @ 92% of 1RM RPE 9 3×2, 10% off the top set | — |
| Back Extension (Hyperextension) | 2×8 RPE 7.5 | — |
| Lat Pulldown (Cable) | 2×10 RPE 7.5 | — |
| Lying Leg Curl (Machine) | 2×10 RPE 7.5 | — |
Secondary Press + Leg Accessory — Week 10
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×2 @ 89% of 1RM RPE 8 3×2, 10% off the top set | — |
| Belt Squat (Machine) | 2×10 RPE 7.5 | — |
| Face Pull | 2×12 RPE 7.5 | — |
| Bicep Curl (Dumbbell) | 2×10 RPE 7.5 | — |
Week 114 sessions
Squat Focus — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 96% of 1RM RPE 9 2×3, 15% off the top set | — |
| Belt Squat (Machine) | 2×6 RPE 7 | — |
| Romanian Deadlift (Barbell) | 2×6 RPE 7 | — |
| Cable Core Pallof Press | 2×10 RPE 7 | — |
Bench Focus — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×1 @ 96% of 1RM RPE 9 2×3, 15% off the top set | — |
| Bench Press (Dumbbell) | 2×6 RPE 7 | — |
| Seated Cable Row - V Grip (Cable) | 2×10 RPE 7 | — |
| Triceps Pushdown | 2×10 RPE 7 | — |
Deadlift Focus — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 @ 96% of 1RM RPE 9 2×3, 15% off the top set | — |
| Back Extension (Hyperextension) | 2×8 RPE 7 | — |
| Lat Pulldown (Cable) | 2×10 RPE 7 | — |
| Lying Leg Curl (Machine) | 2×10 RPE 7 | — |
Secondary Press + Leg Accessory — Week 11
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 82% of 1RM RPE 6.5 1×5, 15% off the top set | — |
| Belt Squat (Machine) | 2×10 RPE 7 | — |
| Face Pull | 2×12 RPE 7 | — |
| Bicep Curl (Dumbbell) | 2×10 RPE 7 | — |
Week 124 sessions
Squat Focus — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 2×1 @ 92.5% 2×2, 15% off the top set | — |
| Belt Squat (Machine) | 2×6 RPE 6.5 | — |
| Romanian Deadlift (Barbell) | 2×6 RPE 6.5 | — |
| Cable Core Pallof Press | 2×10 RPE 6.5 | — |
Bench Focus — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 2×1 @ 92.5% 2×3, 15% off the top set | — |
| Bench Press (Dumbbell) | 2×8 RPE 6.5 | — |
| Seated Cable Row - V Grip (Cable) | 2×10 RPE 6.5 | — |
| Triceps Pushdown | 2×10 RPE 6.5 | — |
Deadlift Focus — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Deadlift (Barbell) | 1×1 @ 92.5% 1×2, 15% off the top set | — |
| Lat Pulldown (Cable) | 2×10 RPE 6.5 | — |
| Lying Leg Curl (Machine) | 2×10 RPE 6.5 | — |
Secondary Press + Leg Accessory — Week 12
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 1×3 @ 82% of 1RM RPE 6.5 | — |
| Belt Squat (Machine) | 2×8 RPE 6 | — |
| Face Pull | 2×12 RPE 6.5 | — |
| Bicep Curl (Dumbbell) | 2×10 RPE 6.5 | — |
Week 133 sessions
Squat + Bench Singles — Week 13
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 3×1 @ 80% | — |
| Bench Press (Barbell) | 3×1 @ 80% | — |
| Deadlift (Barbell) | 1×1 @ 70% | — |
| Band Pullaparts | 2×15 | — |
Light Bench — Week 13
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bench Press (Barbell) | 3×1 @ 70% | — |
| Band Pullaparts | 2×15 | — |
Meet Day — Week 13
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Squat (Barbell) | 1×1 @ 91% of 1RM 1×1 @ 96% of 1RM 1×1 @ 101% of 1RM | — |
| Bench Press (Barbell) | 1×1 @ 91% of 1RM 1×1 @ 96% of 1RM 1×1 @ 101% of 1RM | — |
| Deadlift (Barbell) | 1×1 @ 91% of 1RM 1×1 @ 96% of 1RM 1×1 @ 101% of 1RM | — |
13 Week Meet Prep — common questions
What if I don't have a meet?
Brandon says run it anyway. Treat the week 13 Saturday as a test day: work up to the opener, second and third attempt on each lift with full rest, or stop at the second if you just want a heavy single without a true max-out.
What does RPE mean here?
Rate of perceived exertion, out of 10. RPE 10 means nothing left, RPE 9 one more rep in the tank, RPE 8 two more, RPE 7 three more. Brandon calls the chart a starting point, not gospel, and when the calculated weight and the RPE disagree, he says trust the RPE.
What if I don't have a safety squat bar, trap bar or camber bar?
Brandon's best swaps: a high-bar back squat for the safety squat bar, a conventional or sumo deadlift in your competition stance for the trap bar, a close-grip bench press for the camber bar, and a leg press or hack squat for the belt squat.
How long should I rest?
Brandon gives no rest times: take the time you need, but not more. A session takes about 30–40 minutes.
What if I miss a session?
Pick up where you left off and don't double up. If you miss a whole week, Brandon says to repeat the last week you finished.
Is there an app that runs 13 Week Meet Prep for you?
Yes. Durata runs 13 Week Meet Prep as written, free: the 4-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.
Source: 13 Week Meet Prep — Brandon Campbell Diamond, basementbarbell.com
With permission from Brandon Campbell Diamond, who gave Durata permission to carry this program.
Run 13 Week Meet Prep in Durata
Training-max calculation, automatic progression, plate calculator, rest timers and PR tracking — the whole program, ready to log.
