This program is designed to help build strength and get you through any sticking points in your current workout.
Before you start this program you will need to assess your one rep max in the Bench Press, Shoulder Press, Dead Lift and Squat. If your 1RM (one rep max) in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Below is how the program works.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 40% x 5 |
| Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 50% x 5 |
| Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 60% x 5 |
For the week 1 workout for bench press again using 315 as your 1RM you would calculate all your poundage’s from 90% of 315, or 285 pounds.
This is an example of how to calculate the poundage’s which we have done for week 1.
So you’re using 65% of 285 (.65 x 285) which would equal 185 which you would lift for 5 reps. The second set would be 75% of 285 (.75 x 285) which would equal 215 for 5 reps. The third set would be 85% of 285 (.85 x 285) which would equal 245 for 5 or more reps.
Where you see 5+, 3+, and 1+ in the third sets you should be doing the max reps you can manage with that weight. So in week one for instance you should get at least 5 but keep lifting until absolute failure.
After you finish the first 4 week cycle, you add five pounds to your 1RM calculations for the two upper-body lifts and 10 pounds to your 1RM for the squat and dead lift.
Exercise Selection:
Day 1
Dead Lift – See Program Above
Pull-up – 3 x failure
Rows – 2 x 8
Day 2
Barbell Shoulder Press – See Program Above
Shrugs – 3 x 8
Standing Curls – 3 x 8
Tricep Press Downs – 3 x 8
Day 3
Squat – See Program Above
Leg Curl – 2 x 8
Stiff Leg Dead Lift – 3 x 8
Seated Calf Raise – 2 x 20
Standing Calf Raise – 2 x 20
Day 4
Bench Press – See Program Above
Dips – 3 x failure
Incline Press – 2 x 8
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