Introduction
This program is fantastic for Novice lifters, the program works off your 5-rep max and lasts for eight weeks. You train three times per week which allows sufficient time for you to recover during sessions.
 
You squat and bench press three times per week, and deadlift once a week. However, you have two pulling variation exercises (Pendlay Row and Rack Pulls) which will assist your deadlift to grow during the eight weeks. The results of this program vary from person to person, however for a Novice lifter the below is the average of what my clients achieve:
 
Squat: 30 kilograms
Bench Press: 17.5 kilograms
Deadlift: 30 kilograms
 
However, this will vary based on gender, weight, experience, natty or not, and genetics. The above is an average calculation, it might be less. However, YOU WILL increase your one rep max personal best.
 
Program Overview
Tier one exercises are your main lifts, the competition lifts, then the tier two exercises are your variation/Accessory exercises which complement the tier one exercises and provide that additional volume and break through sticking points. Tier three exercises are assistance exercises designed for hypertrophy but also isolate smaller muscles and build strength in them.
 
TIER
MONDAY
WEDNESDAY
FRIDAY
1
Squat
Squat
Squat
1
Bench Press
Bench Press
Bench Press
1
Pendlay Row
Rack Pulls
Deadlift
2
OHP
RDL
Front Squats
3
Press Assistance Exercise
Pull Assistance Exercises
Leg Assistance Exercises
 
YouTube Tutorial Video
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