The program
nSuns 6-Day Squat Focus LP
The 6-day high-frequency nSuns 5/3/1 Linear Progression adding a dedicated Saturday 6×3 Dynamic Squat and Speed Deadlift session for lifters chasing rapid lower-body and total-body PRs.
- Schedule
- 6 days/wk
- Length
- 4 weeks
- Main lifts
- 14
What you’ll train
The main movements in this program.
- Bench Press
- Overhead Press
- Chin-Up
- Squat
- Romanian Deadlift
- Hanging Leg Raise
- Incline Bench Press
- Lateral Raise
- Deadlift
- Front Squat
- Barbell Row
- Close-Grip Bench Press
- Barbell Curl
- Lat Pulldown
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. This program automatically calculates a 90% training max from your entered 1RM (for example, enter 300 lb and working sets use 270 lb). Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the nSuns 6-Day Squat Focus LP spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
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.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 8 | 65% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 6 | 75% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 3 | 4 | 85% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 5 | 80% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 6 | 75% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 7 | 70% | 140 lbs | 1×45 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Bench Press | 1 | 8+ | 65% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 6 | 50% | 65 lbs | 1×10 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 5 | 60% | 80 lbs | 1×10 + 1×5 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 3 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 5 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 7 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 4 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 6 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Overhead Press | 1 | 8 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 1 — Volume Bench Press & Overhead Press | Chin-Up | 4 | 8 | — | — | — | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5 | 75% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 85% | 230 lbs | 2×45 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 1+ | 95% | 255 lbs | 2×45 + 1×10 + 1×5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 90% | 245 lbs | 2×45 + 1×10 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 85% | 230 lbs | 2×45 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 3 | 80% | 215 lbs | 1×45 + 1×25 + 1×10 + 1×5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5 | 75% | 205 lbs | 1×45 + 1×25 + 1×10 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5 | 70% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Squat | 1 | 5+ | 65% | 175 lbs | 1×45 + 2×10 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 5 | 50% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 5 | 60% | 145 lbs | 1×45 + 1×5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 3 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 7 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 4 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 6 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Romanian Deadlift | 1 | 8 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 2 — Heavy Squat (1+ AMRAP) & Romanian Deadlift | Hanging Leg Raise | 4 | 12 | — | — | — | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5 | 75% | 100 lbs | 1×25 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 85% | 110 lbs | 1×25 + 1×5 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 1+ | 95% | 125 lbs | 1×25 + 1×10 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 90% | 115 lbs | 1×25 + 1×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5 | 85% | 110 lbs | 1×25 + 1×5 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 80% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5 | 75% | 100 lbs | 1×25 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 3 | 70% | 90 lbs | 2×10 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Overhead Press | 1 | 5+ | 65% | 85 lbs | 2×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 6 | 40% | 70 lbs | 1×10 + 1×2.5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 5 | 50% | 85 lbs | 2×10 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 3 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 5 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 7 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 4 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 6 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Incline Bench Press | 1 | 8 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench Press | Lateral Raise | 4 | 15 | — | — | — | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 5 | 75% | 245 lbs | 2×45 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 85% | 275 lbs | 2×45 + 1×25 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 1+ | 95% | 310 lbs | 2×45 + 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 90% | 290 lbs | 2×45 + 1×25 + 1×5 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 85% | 275 lbs | 2×45 + 1×25 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 80% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 75% | 245 lbs | 2×45 + 1×10 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3 | 70% | 225 lbs | 2×45 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Deadlift | 1 | 3+ | 65% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 5 | 35% | 75 lbs | 1×10 + 1×5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 5 | 45% | 95 lbs | 1×25 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 3 | 55% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 5 | 55% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 7 | 55% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 4 | 55% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 6 | 55% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Front Squat | 1 | 8 | 55% | 120 lbs | 1×25 + 1×10 + 1×2.5 | — |
| Day 4 — Heavy Deadlift (1+ AMRAP) & Front Squat | Barbell Row | 4 | 8 | — | — | — | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5 | 75% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 85% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 1+ | 95% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 90% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5 | 85% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 80% | 160 lbs | 1×45 + 1×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5 | 75% | 150 lbs | 1×45 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 3 | 70% | 140 lbs | 1×45 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Bench Press | 1 | 5+ | 65% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 6 | 40% | 70 lbs | 1×10 + 1×2.5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 5 | 50% | 85 lbs | 2×10 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 3 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 5 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 7 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 4 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 6 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Close-Grip Bench Press | 1 | 8 | 60% | 105 lbs | 1×25 + 1×5 | — |
| Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip Bench | Barbell Curl | 4 | 10 | — | — | — | — |
| Day 6 — Dynamic Squat & Speed Deadlift (6×3) | Squat | 6 | 3 | 72.5% | 195 lbs | 1×45 + 1×25 + 1×5 | Explosive Dynamic Squat triples @ 72.5%+ |
| Day 6 — Dynamic Squat & Speed Deadlift (6×3) | Deadlift | 6 | 3 | 70% | 225 lbs | 2×45 | Explosive Speed Deadlift triples @ 70%+ |
| Day 6 — Dynamic Squat & Speed Deadlift (6×3) | Lat Pulldown | 4 | 10 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
6-day high-frequency nSuns LP with Dynamic Squat & Deadlift Saturday
High-work-capacity lifters who recover well from 6 days per week and want extra Saturday dynamic Squat and Speed Deadlift volume.
Before choosing this plan
Eat in a caloric surplus and monitor lower-back recovery across the 3 weekly lower-body sessions.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Chin-up bar
- Lat pulldown
- Dumbbells
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
Extends the 5-day nSuns 5/3/1 LP with a 6th day featuring 6×3 Dynamic Squat and 6×3 Speed Deadlift triples.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 90% training max (e.g. enter 300 lb → sets use 270 lb); guided starting loads are chosen in your first workout.
Week 1
6
sessions
Week 1
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:00
3 × 4 @ 85% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 8+ AMRAP @ 65% (start light, add 5 lb/session)amrap
Rest 2:00
Overhead Press main
1 × 6 @ 50% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 65% (start light, add 5 lb/session)amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 50% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap
Rest 3:00
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 65% (start light, add 5 lb/session)amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 40% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 50% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 60% (start light, add 5 lb/session)working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 3+ AMRAP @ 65% (start light, add 5 lb/session)amrap
Rest 2:00
Front Squat main
1 × 5 @ 35% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 45% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 55% (start light, add 5 lb/session)working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 95% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 65% (start light, add 5 lb/session)amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 40% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 50% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 60% (start light, add 5 lb/session)working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 72.5% (start light, add 5 lb/session)working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 70% (start light, add 5 lb/session)working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30
Week 2
6
sessions
Week 2
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
3 × 4 @ 87.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap
Rest 2:00
Overhead Press main
1 × 6 @ 52.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 62.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 97.5% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 52.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 97.5% (start light, add 5 lb/session)amrap
Rest 3:00
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 42.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 52.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 97.5% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap
Rest 2:00
Front Squat main
1 × 5 @ 37.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 47.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 57.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 57.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 57.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 57.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 57.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 57.5% (start light, add 5 lb/session)working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 97.5% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 67.5% (start light, add 5 lb/session)amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 42.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 52.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 75% (start light, add 5 lb/session)working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 72.5% (start light, add 5 lb/session)working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30
Week 3
6
sessions
Week 3
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 70% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:00
3 × 4 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 85% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 8+ AMRAP @ 70% (start light, add 5 lb/session)amrap
Rest 2:00
Overhead Press main
1 × 6 @ 55% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 100% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 95% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 75% (start light, add 5 lb/session)working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 100% (start light, add 5 lb/session)amrap
Rest 3:00
1 × 3 @ 95% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 45% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 65% (start light, add 5 lb/session)working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 100% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 95% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 3+ AMRAP @ 70% (start light, add 5 lb/session)amrap
Rest 2:00
Front Squat main
1 × 5 @ 40% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 50% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 60% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 60% (start light, add 5 lb/session)working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 90% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 100% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 95% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 90% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 85% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 80% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 75% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 70% (start light, add 5 lb/session)amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 45% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 55% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 65% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 65% (start light, add 5 lb/session)working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 75% (start light, add 5 lb/session)working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30
Week 4
6
sessions
Week 4
6 sessions
Day 1 · Volume Bench Press & Overhead Press
Bench Press main
1 × 8 @ 72.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
3 × 4 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 87.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap
Rest 2:00
Overhead Press main
1 × 6 @ 57.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 67.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
Chin-Up accessory
4 × 8working
Rest 1:30
Day 2 · Heavy Squat (1+ AMRAP) & Romanian Deadlift
Squat main
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 102.5% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 97.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap
Rest 2:00
Romanian Deadlift main
1 × 5 @ 57.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
Hanging Leg Raise accessory
4 × 12working
Rest 1:00
Day 3 · Heavy Overhead Press (1+ AMRAP) & Incline Bench Press
Overhead Press main
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 102.5% (start light, add 5 lb/session)amrap
Rest 3:00
1 × 3 @ 97.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap
Rest 2:00
Incline Bench Press main
1 × 6 @ 47.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 57.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
Lateral Raise accessory
4 × 15working
Rest 1:00
Day 4 · Heavy Deadlift (1+ AMRAP) & Front Squat
Deadlift main
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 102.5% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 97.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap
Rest 2:00
Front Squat main
1 × 5 @ 42.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 52.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 62.5% (start light, add 5 lb/session)working
Rest 2:00
Barbell Row accessory
4 × 8working
Rest 1:30
Day 5 · Heavy Bench Press (1+ AMRAP) & Close-Grip Bench
Bench Press main
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 92.5% (start light, add 5 lb/session)working
Rest 3:00
1 × 1+ AMRAP @ 102.5% (start light, add 5 lb/session)amrap
Rest 3:30
1 × 3 @ 97.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 5 @ 92.5% (start light, add 5 lb/session)working
Rest 2:30
1 × 3 @ 87.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 82.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5+ AMRAP @ 72.5% (start light, add 5 lb/session)amrap
Rest 2:00
Close-Grip Bench Press main
1 × 6 @ 47.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 5 @ 57.5% (start light, add 5 lb/session)working
Rest 1:30
1 × 3 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 5 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 7 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 4 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 6 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
1 × 8 @ 67.5% (start light, add 5 lb/session)working
Rest 2:00
Barbell Curl accessory
4 × 10working
Rest 1:00
Day 6 · Dynamic Squat & Speed Deadlift (6×3)
Squat main
6 × 3 @ 80% (start light, add 5 lb/session)working
Rest 1:30
Explosive Dynamic Squat triples @ 72.5%+
Deadlift main
6 × 3 @ 77.5% (start light, add 5 lb/session)working
Rest 1:30
Explosive Speed Deadlift triples @ 70%+
Lat Pulldown accessory
4 × 10working
Rest 1:30