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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
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%270 lbs2×45 + 2×10 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressBench Press1675%315 lbs3×45—
Day 1 — Volume Bench Press & Overhead PressBench Press3485%355 lbs3×45 + 2×10—
Day 1 — Volume Bench Press & Overhead PressBench Press1580%335 lbs3×45 + 1×10—
Day 1 — Volume Bench Press & Overhead PressBench Press1675%315 lbs3×45—
Day 1 — Volume Bench Press & Overhead PressBench Press1770%295 lbs2×45 + 1×25 + 1×10—
Day 1 — Volume Bench Press & Overhead PressBench Press18+65%270 lbs2×45 + 2×10 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1650%135 lbs1×45—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1560%160 lbs1×45 + 1×10 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1370%190 lbs1×45 + 1×25 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1570%190 lbs1×45 + 1×25 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1770%190 lbs1×45 + 1×25 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1470%190 lbs1×45 + 1×25 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1670%190 lbs1×45 + 1×25 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressOverhead Press1870%190 lbs1×45 + 1×25 + 1×2.5—
Day 1 — Volume Bench Press & Overhead PressChin-Up48————
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1575%425 lbs4×45 + 1×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1385%480 lbs4×45 + 1×25 + 1×10 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat11+95%540 lbs5×45 + 2×10 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1390%510 lbs5×45 + 1×5 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1385%480 lbs4×45 + 1×25 + 1×10 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1380%455 lbs4×45 + 1×25—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1575%425 lbs4×45 + 1×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat1570%395 lbs3×45 + 1×25 + 1×10 + 1×5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftSquat15+65%370 lbs3×45 + 1×25 + 1×2.5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1550%255 lbs2×45 + 1×10 + 1×5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1560%305 lbs2×45 + 1×25 + 1×10 + 1×5—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1370%355 lbs3×45 + 2×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1570%355 lbs3×45 + 2×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1770%355 lbs3×45 + 2×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1470%355 lbs3×45 + 2×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1670%355 lbs3×45 + 2×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftRomanian Deadlift1870%355 lbs3×45 + 2×10—
Day 2 — Heavy Squat (1+ AMRAP) & Romanian DeadliftHanging Leg Raise412————
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1575%205 lbs1×45 + 1×25 + 1×10—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1385%230 lbs2×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press11+95%255 lbs2×45 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1390%245 lbs2×45 + 1×10—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1585%230 lbs2×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1380%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1575%205 lbs1×45 + 1×25 + 1×10—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press1370%190 lbs1×45 + 1×25 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressOverhead Press15+65%175 lbs1×45 + 2×10—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1640%140 lbs1×45 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1550%180 lbs1×45 + 2×10 + 1×2.5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1360%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1560%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1760%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1460%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1660%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressIncline Bench Press1860%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 3 — Heavy Overhead Press (1+ AMRAP) & Incline Bench PressLateral Raise415————
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1575%510 lbs5×45 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1385%580 lbs5×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift11+95%645 lbs6×45 + 1×25 + 1×5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1390%610 lbs6×45 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1385%580 lbs5×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1380%545 lbs5×45 + 1×25—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1375%510 lbs5×45 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift1370%475 lbs4×45 + 1×25 + 1×10—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatDeadlift13+65%440 lbs4×45 + 1×10 + 1×5 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1535%160 lbs1×45 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1545%205 lbs1×45 + 1×25 + 1×10—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1355%250 lbs2×45 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1555%250 lbs2×45 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1755%250 lbs2×45 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1455%250 lbs2×45 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1655%250 lbs2×45 + 1×10 + 1×2.5—
Day 4 — Heavy Deadlift (1+ AMRAP) & Front SquatFront Squat1855%250 lbs2×45 + 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%315 lbs3×45—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1385%355 lbs3×45 + 2×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press11+95%400 lbs3×45 + 1×25 + 1×10 + 1×5 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1390%375 lbs3×45 + 1×25 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1585%355 lbs3×45 + 2×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1380%335 lbs3×45 + 1×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1575%315 lbs3×45—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press1370%295 lbs2×45 + 1×25 + 1×10—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBench Press15+65%270 lbs2×45 + 2×10 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1640%140 lbs1×45 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1550%180 lbs1×45 + 2×10 + 1×2.5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1360%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1560%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1760%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1460%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1660%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchClose-Grip Bench Press1860%215 lbs1×45 + 1×25 + 1×10 + 1×5—
Day 5 — Heavy Bench Press (1+ AMRAP) & Close-Grip BenchBarbell Curl410————
Day 6 — Dynamic Squat & Speed Deadlift (6×3)Squat6372.5%410 lbs4×45 + 1×2.5Explosive Dynamic Squat triples @ 72.5%+
Day 6 — Dynamic Squat & Speed Deadlift (6×3)Deadlift6370%475 lbs4×45 + 1×25 + 1×10Explosive Speed Deadlift triples @ 70%+
Day 6 — Dynamic Squat & Speed Deadlift (6×3)Lat Pulldown410————
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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