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IFBB Pro Brett Wilkin - 2023 Off Season Olympia Prep - Legs, Delts, Arm focus (6X/week)

Hypertrophy Coach

Coach
Joe Bennett

Most people never get to see what a pro actually does in the off season. They see the stage, then they guess.

This is not a guess. This is the block Brett Wilkin ran preparing for his 2023 Olympia debut, written by me, exactly as he trained it.

It is an advanced legs, delt and arm focus block built around high frequency work, real volume, and the proximity to failure Brett needed at the time. Six sessions a week, with legs and push hit twice.

No junk volume. No random exercises.

Just the real programming, for lifters who are ready to train like that.

$49
Get IFBB Pro Brett Wilkin - 2023 Off Season Olympia Prep - Legs, Delts, Arm focus (6X/week)
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The Actual Olympia Prep Block
This is not a program written to look like a pro program. It is the off season block Brett ran going into his 2023 Olympia debut, with the same structure, the same volume and the same exercise selection.
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Legs, Delts And Arms Are The Priority
Legs get two sessions, push gets two, and arms close the week with a day of their own. Those were the priorities going into the show, so that is where the frequency and the volume go.
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Six Sessions A Week, Built To Recover
Six days is a lot of training, so the work is spread deliberately across the week. Nothing is stacked in a way that leaves you buried, but this is an advanced load and it should be treated like one.
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Written For A Pro, Adjustable For You
The rep ranges, working sets and proximity to failure were set for Brett at that point in his prep. You can run it as written or adjust slightly to your own recovery, and the notes tell you how.
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Built In Logbook
Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.
Features
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Programming 6 days per week
6 days per week training sessions.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbells, dumbbells and a cable stack
Recommended
Commercial gym machines, a hack squat and a preacher bench
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 - Legs 1

A

Seated Leg Curl

8, 10, 12

B

Smith Squats

8, 12

C

Lying Leg Curls

8, 12

D

Walking Lunges

2 x 20

E

Adductor Machine

2 x 12

F

Leg Press Banded Quad Dominant

12, 20

Monday
Week 1 - Push

A

Lying Cuff Lateral Raises

10, 12, 20, 20

B

Reverse Pec Dec

12, 15

C

Incline Barbell Press

10, 12

D

Roller Cable Flys

12, 15, 15

E

Machine Flat Press

10, 12

F

Standing Cable Curls

10, 12, 15, 15

Tuesday
Week 1 - Back/Triceps

A

Chest Supported Tbar Row

8, 10, 12

B

Single Arm Cable Pull Down

8, 10, 12

C

Chest Supported Machine Row Upper Back And Lat

8, 10, 12

D

Rack Chins

2 x 15

E

Bent Over DB Rows 2 Arm

2 x 12

F

Low Back Extensions

2 x 12

G

Cross Cable Triceps Extensions

8, 12, 15

Wednesday
Rest
Thursday
Week 1 - Legs 2

A

Seated Leg Curl

8, 10

B

Hack Squats Banded

8, 12

C

Leg Extensions

2 x 12

D

Rear Foot Elevated Split Squats Smith Machine

2 x 12

E

Lying Leg Curls

8, 10

F

Leg Press Banded Quad Dominant

12, 20

Friday
Week 1 - Push

A

Lying Cuff Lateral Raises

10, 12, 20, 20

B

Cable Rear Delts

10, 12, 15

C

Delt Cable Y Raise

10, 12, 15

D

Machine Shoulder Press

10, 12

E

Machine Shoulder Press

10, 12

F

Chest Supported Tbar Row

12, 15

G

Forward Lean Machine Lat Row

2 x 12

Saturday
Week 1 - Arms, Forearms, Abs

A

Seated Cable Cross Extension

8, 12, 15

B

Single Arm DB Preacher Curls

8, 12, 12

C

Smith JM Press Banded

3 x 10

D

Incline Cable Curl

12, 15, 15

E

Dumbbell Hammer Curls

3 x 12

F

Incline DB Curls

8, 10, 12

G

High Supinating Cable Curls

8, 10, 12

H

Cross Cable Triceps Extensions

8, 10, 12

I

Wrist Extensions

8, 10, 12

J

Wrist Curls

8, 10, 12

K

Ab Mat Crunches

2 x MAX

Coach
More from Hypertrophy Coach
coach-avatar Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. This is the off season block I wrote for Brett going into his 2023 Olympia debut, exactly as he trained it.

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What are you waiting for?

You can keep guessing at what an off season is supposed to look like, or you can run the one that took a pro to his Olympia debut. It is written down, week by week, exactly as he trained it. This is that block.

Get IFBB Pro Brett Wilkin - 2023 Off Season Olympia Prep - Legs, Delts, Arm focus (6X/week)
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FAQs
Who is this program best for?
Advanced lifters with real training experience who want legs, delts and arms to lead. It is a high volume six day block, so it assumes you can already recover from serious training.
Is this really the program Brett ran?
Yes. This is the off season block written for Brett Wilkin going into his 2023 Olympia debut, with the same structure, volume and exercise selection he trained.
Is this good for beginners?
No. This one is genuinely advanced. If you are newer, start with another Hypertrophy Coach program and come back to this when six hard sessions a week is realistic for you.
Do I need a full gym?
Effectively yes. You need barbells, dumbbells and a cable stack at minimum, and the leg and arm work goes much better with commercial machines available.

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IFBB Pro Brett Wilkin - 2023 Off Season Olympia Prep - Legs, Delts, Arm focus (6X/week)
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