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The program

GZCLP

Cody Lefever’s 3-tier linear progression system pairing Tier 1 heavy triples (5×3+), Tier 2 barbell hypertrophy (3×10), and Tier 3 isolation volume (3×15+) across Squat, Bench, Deadlift, and Overhead Press.

Pick your 4 training days Mon · Tue · Thu · Fri
Start this program Get the free spreadsheet
Schedule
4 days/wk
Length
8 weeks
Main lifts
11

What you’ll train

The main movements in this program.

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Spreadsheet & Calculator

Download the GZCLP (4-Day Tiered Linear Progression) spreadsheet

Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM Check Strength Standards

Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.

Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Estimated from your lifts
Percentages are calculated directly from your 1RM.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)Squat4380%240 lbs2×45 + 1×5 + 1×2.5Tier 1: 4×3 followed by 1×3+ AMRAP
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)Squat13+80%240 lbs2×45 + 1×5 + 1×2.5Tier 1 AMRAP set (leave 1–2 reps in reserve)
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)Bench Press31065%145 lbs1×45 + 1×5Tier 2: 3×10 supplemental volume
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)Lat Pulldown315———Tier 3: 3×15+ (increase weight when final set hits 25 reps)
Day 1 (T1 Squat · T2 Bench · T3 Lat Pulldown)Leg Curl315————
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)Overhead Press4380%115 lbs1×25 + 1×10—
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)Overhead Press13+80%115 lbs1×25 + 1×10Tier 1 AMRAP set
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)Deadlift31065%235 lbs2×45 + 1×5Tier 2: 3×10 deadlift hypertrophy
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)Barbell Row31265%135 lbs1×45—
Day 2 (T1 Overhead Press · T2 Deadlift · T3 Barbell Row)Lateral Raise315————
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)Bench Press4380%180 lbs1×45 + 2×10 + 1×2.5—
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)Bench Press13+80%180 lbs1×45 + 2×10 + 1×2.5Tier 1 AMRAP set
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)Squat31065%195 lbs1×45 + 1×25 + 1×5Tier 2: 3×10 supplemental squat
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)Lat Pulldown315————
Day 3 (T1 Bench Press · T2 Squat · T3 Lat Pulldown)Cable Pushdown315————
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)Deadlift4380%290 lbs2×45 + 1×25 + 1×5 + 1×2.5—
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)Deadlift13+80%290 lbs2×45 + 1×25 + 1×5 + 1×2.5Tier 1 AMRAP set
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)Overhead Press31065%95 lbs1×25Tier 2: 3×10 overhead press
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)Dumbbell Row315————
Day 4 (T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row)Barbell Curl315————
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General strength plan

4-day Tier 1 / Tier 2 / Tier 3 linear progression

Beginner lifters who want a structured tiered linear progression: Tier 1 heavy 5×3+ strength sets, Tier 2 3×10 secondary barbell volume, and Tier 3 3×15+ accessory work.

Plain-English Lifting Glossary

  • T1 (Main heavy lift): Primary barbell movement trained for low reps and strength.
  • T2 (Secondary volume lift): Supporting compound movement for moderate reps (6–10) to build muscle and stability.
  • T3 (Light accessory lift): Higher-rep isolation or cable/dumbbell work (12–15+ reps) for joint health and hypertrophy.
  • AMRAP (As Many Reps As Possible): Perform as many clean reps as you can with good form — stop 1 rep before failure.

Before choosing this plan

Leave 1–2 reps in the tank on AMRAP final sets rather than grinding to failure so weekly linear progression stays smooth.

Equipment

  • Barbell and plates
  • Squat rack with safeties
  • Bench
  • Dumbbells
  • Cable station and lat pulldown

Progression in this app

How progression works

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Rotates Squat, Bench Press, Overhead Press, and Deadlift across Tier 1 (5×3+) and Tier 2 (3×10) pairings with Tier 3 back and isolation volume over 8 weeks.

Methodology and sources

Cody Lefever: GZCL Applications & Adaptations

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 80% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 80% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 80% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 80% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 80% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00

Week 2

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 67.5% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00

Week 3

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 70% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00

Week 4

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 72.5% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00

Week 5

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 65% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 82.5% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 82.5% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 65% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00

Week 6

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 67.5% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 85% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 85% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 67.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00

Week 7

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 70% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 87.5% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 87.5% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 70% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00

Week 8

4 sessions

Day 1 · T1 Squat · T2 Bench · T3 Lat Pulldown

Squat main

  • 4 × 3 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

    Tier 1: 4×3 followed by 1×3+ AMRAP

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set (leave 1–2 reps in reserve)

Bench Press main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 supplemental volume

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

    Tier 3: 3×15+ (increase weight when final set hits 25 reps)

Leg Curl accessory

  • 3 × 15working

    Rest 1:00

Day 2 · T1 Overhead Press · T2 Deadlift · T3 Barbell Row

Overhead Press main

  • 4 × 3 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Deadlift main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 deadlift hypertrophy

Barbell Row main

  • 3 × 12 @ 72.5% (start light, add 5 lb/session)working

    Rest 1:30

Lateral Raise accessory

  • 3 × 15working

    Rest 1:00

Day 3 · T1 Bench Press · T2 Squat · T3 Lat Pulldown

Bench Press main

  • 4 × 3 @ 90% (start light, add 5 lb/session)working

    Rest 3:00

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:00

    Tier 1 AMRAP set

Squat main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:30

    Tier 2: 3×10 supplemental squat

Lat Pulldown accessory

  • 3 × 15working

    Rest 1:00

Cable Pushdown accessory

  • 3 × 15working

    Rest 1:00

Day 4 · T1 Deadlift · T2 Overhead Press · T3 Dumbbell Row

Deadlift main

  • 4 × 3 @ 90% (start light, add 5 lb/session)working

    Rest 3:30

  • 1 × 3+ AMRAP @ 90% (start light, add 5 lb/session)amrap

    Rest 3:30

    Tier 1 AMRAP set

Overhead Press main

  • 3 × 10 @ 72.5% (start light, add 5 lb/session)working

    Rest 2:00

    Tier 2: 3×10 overhead press

Dumbbell Row accessory

  • 3 × 15working

    Rest 1:00

Barbell Curl accessory

  • 3 × 15working

    Rest 1:00