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This program is intended to help you build muscle and develop a well rounded foundation for future Development blocks. 

Follow the program with a Phase 2 - Development program. 

5W3D Build - Beginner Phase I

Build - 3 day - Beginner

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5W3D Build - Intermediate Phase I

Build - 3 day - Intermediate

This block is meant to develop your strength and technical capabilities to get you ready for peaking. Follow the program with either another development block or a peaking block. 

6W3D Development - Beginner Phase II

Beginner Development - 3 Day - Phase II

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6W3D Development - Intermediate Phase II

Intermediate Development - 3 Day - Phase II

This block is meant to peak your strength and prepare you for a Mock Meet at the end of the program. To get the most out of the peaking block it's recommended that you first run a Development Block - Phase II. 

You may choose to split the last session into a 1RM test for Squat and Bench, and Deadlift respectively.

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6W3D Peak - Beginner Phase III

Beginner Peak - 3 Day - Phase III

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6W3D Peak - Intermediate Phase III

Intermediate Peak - 3 Day - Phase III

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5W4D Build - Beginner Phase I

Build - 4 day - Beginner

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5W4D Build - Intermediate Phase I

Build - 4 day - Intermediate

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5W45 Build - Expert Phase I

Build - 5 day - Expert

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6W4D Development - Beginner Phase II

Beginner Development - 4 Day - Phase II

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6W4D Development - Intermediate Phase II

Intermediate Development - 4 Day - Phase II

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6W5D Development - Expert Phase II

Expert Development - 5 Day - Phase II

6W4D Peak - Beginner Phase III

Beginner Peak - 4 Day - Phase III

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6W4D Peak - Intermediate Phase III

Intermediate Peak - 4 Day - Phase III

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6W5D Peak - Expert Phase III

Expert Peak - 5 Day - Phase III

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5W5D Build - Intermediate Phase I 

Build - 5 day - Intermediate

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6W5D Development - Intermediate Phase II

Intermediate Development - 5 Day - Phase II

6W5D Peak - Intermediate Phase III

Intermediate Peak - 5 Day - Phase III

Matilda Vilmar is one of the best equipped powerlifters and benchpresser in the World. This program gives you an insight into how she trained to win a silver medal at IPF Worlds 2022.  This is not for the inexperienced or unprepared. Be prepared to give it your all! The program takes you from raw development, equipped preparations and finally an equipped peak. 

It's recommended that you have a solid period of training, and a deload, before you start the program

Additionally, Matilda has won the Open World Championship in Benchpress, the Junior Powerlifting World Championships (x2) and the Junior Bench Worlds (x3). As a junior she also broke the World Benchpress record several times over, and the European squat record. 

PS. You should always be cautious when following programs intended for specific lifters. The program is designed for Gustav's individual circumstances and training response.

Monster Matilda Signature Equipped program

This block is a raw block to increase trainability and get a good training flow before stepping into the equipment. 

Monster Matilda - Development Raw

This block is intended to start getting into the equipment whilst keeping a good training flow raw as well. It's important that you treat the equipped lifts with intent and focus to set you up well for the peaking. 

Monster Matilda - Development Equipped

This is the final peaking block of the program. Recovery, smart choices and competition standard lifts are essential through this block to bring your best self to the platform. 

Monster Matilda - Peak Equipped

Do you want to train like Matilda Hjälle, the World's Strongest bench presser? This program gives you full insight into her benchpress training plan leading into the IPF Bench World Championships 2023. During the competition she benchpressed 150kg raw and won the +84kg Category. She also became the best overall lifter during the meet. Independent of weight category! 

Matilda Hjälle has worked together with her coach, Matilda Vilmar, to perfect her training. This program focuses on high quality sets and high competition specific training. If you follow the program and put your passion into every single set you will be more than ready to perform at your maximum. 

The program contains 8 weeks of training with 4 training sessions per week. At the nd you perform a new max test to test your progress.

Matilda Hjälle Worlds Strongest Bench Program

Focus during this block is to build strength and technique.

Development block

The focus of the block is to peak your strength and perfect technique on heavy singles.

Peak Block