Program Introduction

The program incorporates a 4 sets of 4 training session and 4 sets of 8 training session for all Main Lifts (squat, bench press, deadlift, and overhead press) and Secondary Lifts. It follows a Week A and B routine structure and the lifter will bench press three times per week for both A and B.

However, week A is more squat focused and week B is more Deadlift focused. The program duration is ten weeks, week 5 is a ‘Deload’ week and week 10 is your PR week. The lifter trains three times per week following one of the below schedule options:

  • Monday
  • Wednesday
  • Friday
  • Tuesday
  • Thursday
  • Saturday

Every other day of the week should be dedicated to rest and recovery, however the lifter can incorporate light cardio and mobility work.

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Kilogram Version

Pounds Version

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