DIRECTIONS: Rest a day between each training session. For sets and reps, refer to the chart below.
Each day you will perform one or two main lifts (Day 1: squat & farmer’s walk, Day 2: overhead press, Day 3: deadlift) and two to four accessory work exercises.
Accessory work exercises are separated into categories (Lower 1, Lower 2, Upper 1, Upper 2, Back, Abs, and Deadlift Assist) and the options for each category are labeled “A”, “B”, “C” and so on.
For Day 1, select one “Lower 1” exercise option and one “Lower 2” exercise option.
For Day 2, select one “Upper 1” exercise option, one “Upper 2” exercise option, one “Back” exercise option, and one “Abs” exercise option.
For Day 3, select one “Deadlift Assist” exercise option, one “Lower 2” exercise option, one “Back” exercise option, and one “Abs” exercise option.
Choose one move from each accessory work category and stick with it for two weeks. Then choose another, and continue to follow the set and rep scheme below.
Sets & Reps
Weeks
Main Lifts
Accessory Lifts
Week 1
3 sets of 8
3 sets of 12
Week 2
4 sets of 6
4 sets of 10
Week 3
5 sets of 5
5 sets of 10
Week 4
6 sets of 4
4 sets of 8
Week 5*
3 sets of 5
3 sets of 8
Week 6
8 sets of 3
3 sets of 10
Week 7
12 sets of 2
2 sets of 10
Week 8**
Max
2 sets of 8
*This is a deload week. Use 80% of the weight you used for all your lifts for the previous week. **Perform 1 set of 8, 1 set of 5, 2 sets of 3, and 2 sets of 2, increasing the weight each set. Then go as heavy as you can for 1 rep.
NOTE: For the back accessory work on Day 3, choose a different exercise than you did for the back on Day 2.
