If you would like to have a review and critique (rip into it i would like all opinions) please read on:
Program goes for 3 weeks then 1 week deload and repeat.
Program is designed for strength gain in Deadlift, Squat, Upper Pull and Upper Push. 4 day a week program, 1 day dedicated to each lift so substitute either squat, bench/military press or row/chins for deadlift to get the other days.
Accessory exercises are swapped to be different from the lift of focus for that day. ie lunge on deads day, hip thrusters or romanian deads on squat day etc. 2-3 reps are left in the tank for these exercises.
Days go: Mon: Deads Tue: Upper Push Thu: Squat Fri: Upper Pull
Example: Deadlift Day
Warmup: Mobility exercises
Core and Rehab Circuit: 2 sets of each 30 seconds rest between sets
Plank, Rev. DB Flye, Side Plank, External Rotations
Accessory Exercises: 3 sets of 10. 2-3 reps left in tank.
Lunge, Chins, DB Press
Main Lift: 3 week progression shown
Deadlift Week 1
Sets Reps Intensity
1 6 70.00%1RM
1 5 75.00%
1 4 80.00%
1 3 85.00%
1 2 90.00%
Deadlift Week 2
Sets Reps Intensity
1 5 75.00%1RM
1 4 80.00%
1 4 80.00%
1 3 85.00%
1 2 90.00%
1 2 90.00%
Deadlift Week 3
Sets Reps Intensity
1 5 80.00%1RM
1 4 85.00%
1 4 85.00%
1 3 90.00%
1 2 95.00%
1 1 95.00%
1 1 95.00%
Program goes for 3 weeks then 1 week deload and repeat.
Program is designed for strength gain in Deadlift, Squat, Upper Pull and Upper Push. 4 day a week program, 1 day dedicated to each lift so substitute either squat, bench/military press or row/chins for deadlift to get the other days.
Accessory exercises are swapped to be different from the lift of focus for that day. ie lunge on deads day, hip thrusters or romanian deads on squat day etc. 2-3 reps are left in the tank for these exercises.
Days go: Mon: Deads Tue: Upper Push Thu: Squat Fri: Upper Pull
Example: Deadlift Day
Warmup: Mobility exercises
Core and Rehab Circuit: 2 sets of each 30 seconds rest between sets
Plank, Rev. DB Flye, Side Plank, External Rotations
Accessory Exercises: 3 sets of 10. 2-3 reps left in tank.
Lunge, Chins, DB Press
Main Lift: 3 week progression shown
Deadlift Week 1
Sets Reps Intensity
1 6 70.00%1RM
1 5 75.00%
1 4 80.00%
1 3 85.00%
1 2 90.00%
Deadlift Week 2
Sets Reps Intensity
1 5 75.00%1RM
1 4 80.00%
1 4 80.00%
1 3 85.00%
1 2 90.00%
1 2 90.00%
Deadlift Week 3
Sets Reps Intensity
1 5 80.00%1RM
1 4 85.00%
1 4 85.00%
1 3 90.00%
1 2 95.00%
1 1 95.00%
1 1 95.00%
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