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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
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