1RM Week 1 Week 2 Week 3

Percentage Weight Sets Reps Percentage Weight Sets Reps Percentage Weight Sets Reps
Squat 290
Day 1 Day 1 Day 1
Squat 75% 217.5 4 3 Squat 75% 217.5 5 3 Squat 75% 217.5 5 4
Bench 215
Bench 75% 162.5 4 3 Bench 75% 162.5 5 3 Bench 75% 162.5 5 4
Deadlift 375
Deadlift 75% 282.5 4 3 Deadlift 75% 282.5 5 3 Deadlift 75% 282.5 5 4

Accessories Accessories Accessories

Progression Day 2 Day 2 Day 2
In Week 3 Day 4, instead do as many reps as possible Squat 80% 232.5 3 2 Squat 80% 232.5 4 2 Squat 80% 232.5 4 3
in one set.
Bench 80% 172.5 3 2 Bench 80% 172.5 4 2 Bench 80% 172.5 4 3
- If you get 6-7, bump your 1RM up by 2.5kg.
Deadlift 80% 300 3 2 Deadlift 80% 300 4 2 Deadlift 80% 300 4 3
- If you get 8-9, bump your 1RM up by 5kg.

- If you get 10+, bump 1RM up by 7.5kg. Accessories Accessories Accessories

Day 3 Day 3 Day 3
Squat 70% 202.5 4 4 Squat 70% 202.5 5 4 Squat 70% 202.5 5 5

Bench 70% 150 4 4 Bench 70% 150 5 4 Bench 70% 150 5 5

Essential Notes Deadlift 70% 262.5 4 4 Deadlift 70% 262.5 5 4 Deadlift 70% 262.5 5 5
- Strive for perfect form on all reps. This program keeps
you away from failure on purpose. The point is to Accessories Accessories Accessories
accumulate as many quality reps as you can in a week.
Day 4 Day 4 Day 4
- Max effort on all reps. Focus on accelerating the bar Squat 85% 247.5 3 1 Squat 85% 247.5 4 1 Squat 85% 247.5 1 AMRAP
right through the whole movement. No slacking off
towards the top! Bar speed is essential for strength. Bench 85% 182.5 3 1 Bench 85% 182.5 4 1 Bench 85% 182.5 1 AMRAP

- Focus on your form, and always lift with a cue in Deadlift 85% 320 3 1 Deadlift 85% 320 4 1 Deadlift 85% 320 1 AMRAP
mind. After the set, reflect on what you could have
done better, and try to implement that next time.
Accessories Accessories Accessories
- Don't go ham on accessories. You're doing a bunch Day 5 Day 5 Day 5
of lifts per week, so you don't need much. Pick a
Squat 65% 187.5 5 5 Squat 65% 187.5 6 5 Squat 65% 187.5 6 6
couple of prehab/light exercises, superset them for
three sets, then get out of there.
Bench 65% 140 5 5 Bench 65% 140 6 5 Bench 65% 140 6 6

Deadlift 65% 245 5 5 Deadlift 65% 245 6 5 Deadlift 65% 245 6 6

Accessories Accessories Accessories

Accessories

Legs Abs Triceps

Leg Curls Ab Wheel Pressdowns
Lunges Weighed Decline Situps Dumbbell French Press
Hyperextensions Rolling DB Extension
Good Morning

Back Biceps Shoulders

Barbell Rows (Light) Hammer Curls Front Raise
Seated Cable Rows EZ Bar Curls Side Raise
Pulldowns Preacher Curl Band Pulls
Pullups/Chinups Spider Curl Face Pulls
Meadows Row Seated Incline Curl Overhead Press
Pullovers