Skip to content
StrengthPrograms
Sign in Start free
All programs
Intermediate Free to follow

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.

Pick your 6 training days Mon · Tue · Wed · Thu · Fri · Sat
Start this program Get the free spreadsheet
Schedule
6 days/wk
Length
4 weeks
Main lifts
14

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. 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 tools

Spreadsheet & 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.

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
Estimated from your lifts
Estimated from your lifts
Applies automatic 90% Training Max to calculate working sets.

Spreadsheet Preview

DayExerciseSetsReps%Weight (lbs)Plates / sideNotes
Day 1 — Volume Bench Press & Overhead PressBench Press1865%175 lbs1×45 + 2×10—
Day 1 — Volume Bench Press & Overhead PressBench Press1675%205 lbs1×45 + 1×25 + 1×10—
Day 1 — Volume Bench Press & Overhead PressBench Press3485%230 lbs2×45 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressBench Press1580%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 1 — Volume Bench Press & Overhead PressBench Press1675%205 lbs1×45 + 1×25 + 1×10—
Day 1 — Volume Bench Press & Overhead PressBench Press1770%190 lbs1×45 + 1×25 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressBench Press18+65%175 lbs1×45 + 2×10—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1650%90 lbs2×10 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1560%105 lbs1×25 + 1×5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1370%125 lbs1×25 + 1×10 + 1×5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1570%125 lbs1×25 + 1×10 + 1×5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1770%125 lbs1×25 + 1×10 + 1×5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1470%125 lbs1×25 + 1×10 + 1×5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1670%125 lbs1×25 + 1×10 + 1×5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1870%125 lbs1×25 + 1×10 + 1×5—
Day 1 — Volume Bench Press & Overhead PressChin-Up48————
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1575%205 lbs1×45 + 1×25 + 1×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1385%230 lbs2×45 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat11+95%255 lbs2×45 + 1×10 + 1×5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1390%245 lbs2×45 + 1×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1385%230 lbs2×45 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1380%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1575%205 lbs1×45 + 1×25 + 1×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1570%190 lbs1×45 + 1×25 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat15+65%175 lbs1×45 + 2×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1550%120 lbs1×25 + 1×10 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1560%145 lbs1×45 + 1×5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1370%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1570%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1770%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1470%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1670%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1870%170 lbs1×45 + 1×10 + 1×5 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftHanging Leg Raise412————
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1575%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1385%150 lbs1×45 + 1×5 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press11+95%165 lbs1×45 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1390%160 lbs1×45 + 1×10 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1585%150 lbs1×45 + 1×5 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1380%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1575%130 lbs1×25 + 1×10 + 1×5 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1370%125 lbs1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press15+65%115 lbs1×25 + 1×10—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1640%90 lbs2×10 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1550%115 lbs1×25 + 1×10—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1360%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1560%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1760%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1460%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1660%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1860%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressLateral Raise415————
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1575%245 lbs2×45 + 1×10—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1385%275 lbs2×45 + 1×25—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift11+95%310 lbs2×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1390%290 lbs2×45 + 1×25 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1385%275 lbs2×45 + 1×25—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1380%260 lbs2×45 + 1×10 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1375%245 lbs2×45 + 1×10—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1370%225 lbs2×45—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift13+65%210 lbs1×45 + 1×25 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1535%75 lbs1×10 + 1×5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1545%95 lbs1×25—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1355%120 lbs1×25 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1555%120 lbs1×25 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1755%120 lbs1×25 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1455%120 lbs1×25 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1655%120 lbs1×25 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1855%120 lbs1×25 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatBarbell Row48————
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1575%205 lbs1×45 + 1×25 + 1×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1385%230 lbs2×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press11+95%255 lbs2×45 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1390%245 lbs2×45 + 1×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1585%230 lbs2×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1380%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1575%205 lbs1×45 + 1×25 + 1×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1370%190 lbs1×45 + 1×25 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press15+65%175 lbs1×45 + 2×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1640%90 lbs2×10 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1550%115 lbs1×25 + 1×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1360%140 lbs1×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1560%140 lbs1×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1760%140 lbs1×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1460%140 lbs1×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1660%140 lbs1×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1860%140 lbs1×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBarbell Curl410————
Day 6 — Dynamic Squat & Speed Deadlift (6×3)Squat6372.5%195 lbs1×45 + 1×25 + 1×5Explosive Dynamic Squat triples @ 72.5%+
Day 6 — Dynamic Squat & Speed Deadlift (6×3)Deadlift6370%225 lbs2×45Explosive Speed Deadlift triples @ 70%+
Day 6 — Dynamic Squat & Speed Deadlift (6×3)Lat Pulldown410————
Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

Track this program free

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

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

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

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

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