Day 1 Day 2

Squat Bench

DL auxiliary OHP auxiliary

Hamstrings/glute/spinal erector hypertrophy 4-6 sets Pullups/pulldowns 2-3 sets

Quad hypertrophy 2-4 sets Delt hypertrophy 3-4 sets medial and rear delts
Rows 3-4 sets Arm hypertrophy 3-4 sets biceps and triceps
Chest hypertrophy 1-2 sets

Day 3 Day 4
Deadlift OHP

Squat auxiliary Bench auxiliary

Quad hypertrophy 4-6 sets Pullups/pulldowns 2-3 sets

Hamstrings/glute/spinal erector hypertrophy 2-4 sets Chest hypertrophy 3-4 sets
Rows 3-4 sets Arm hypertrophy 3-4 sets biceps and triceps
Delt hypertrophy 1-2 sets medial and rear delts
Main lifts Option 1 Option 2 Option 3 Option 4
2-4 sets of 6-8 with 4x2 (start with ~75% to 4x2 (start with ~75% to
Week 1 70% 3-5x4 Work up to 10rm the same weight leave room for growth) leave room for growth)
2-4 sets of 5-6 with
Week 2 75% 3-5x3 Work up to 8rm the same weight 6x2 same weight 6x2 same weight
2-4 sets of 3-4 with
Week 3 80% 3-5x2 Work up to 6rm the same weight 8x2 same weight 8x2 same weight
2-4 sets of 5-7 with
Week 4 72.5% 3-5x4 Work up to 9rm the same weight 4x3 same weight 4x2, 5-10lbs heavier
2-4 sets of 4-5 with
Week 5 77.5% 3-5x3 Work up to 7rm the same weight 6x3 same weight
2-4 sets of 2-3 with
Week 6 82.5% 3-5x2 Work up to 5rm the same weight 8x3 same weight
2-4 sets of 5-6 with
Week 7 75% 3-5x4 Work up to 8rm the same weight 4x2, 5-10lbs heavier
2-4 sets of 3-4 with
Week 8 80% 3-5x3 Work up to 6rm the same weight
2-4 sets of 2-3 with
Week 9 85% 3-5x2 Work up to 4rm the same weight
2-4 sets of 4-5 with
Week 10 77.5% 3-5x4 Work up to 7rm the same weight
2-4 sets of 2-3 with
Week 11 82.5% 3-5x3 Work up to 5rm the same weight
2-4 sets of 1-2 with
Week 12 87.5% 3-5x2 Work up to 3rm the same weight
Week 13 80% 3-5x4
Week 14 85% 3-5x3
Week 15 90% 3-5x2
With any of these,
deload after every
3 weeks or every 6
weeks
 Auxillary lifts
Week 1 4x4 3x5-6 3x4
Week 2 4x5 4x5-6 4x4
Week 3 4x6 5x5-6 5x4
Week 4 4x4, heavier 3x5-6 heavier 3x5
Week 5 4x5
Week 6 5x5
Week 7 3x6
Week 8 4x6
Week 9 5x6
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15

Accessories
Rest-paused (DC-style)
Myo-reps (Borge)
2-3 sets --> 4-5 sets, then add weight
Sets of 6-10 --> sets of 10-15, then add weight
Combo of the two above
BFR
Use any of the main lift progressions, but another one from what you're doing with the main lifts