W

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O

A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B
A
B

Date

Squat

Bench

Deadlift

Press

Chins

3x5

3x5

1x5

3x5

3x8

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Bodyweight

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THE PROGRAMME:
Workout A
-Squat 3 sets of 5 reps
-Bench 3 sets of 5 reps
-Deadlift 1 set of 5 reps (Should be similar to a 5RM)
Workout B
-Squat 3 sets of 5 reps
-Press 3 sets of 5 reps
-Weighted Chin ups 3 sets of as many as you can (start with a 2.5kg dumbell. If you manage to get 8 reps in
any of the sets, the next session increase to the next largest dumbell)
-Bodyweight check
Every time you perform a workout add 2.5kg to the bar (except for Chins and Deadlifts. The weight added
for deadlifts may be 5kg in order to keep it ahead of your squat, and to compensate for the fact it is only
being performed 1.5 times a week)
Later on, you may find that you have to microload the bench, and presses (not any other lifts) (0.625kg either
side).
SIDE NOTE: Generally, it is advocated that you do not use collars on any of the lifts except for deadlifts
(Because the plates drift after each rep hitting the floor). This is so there is no extra weight on the bar, and so
you learn good technique by making sure the bar is kept even and straight. On the squat this means that you
will have to learn good walk out technique and bar control. If you master this, it will also ensure your spine
remains evenly loaded, from start to finish.
You alternate workouts A and B, and you go to the gym 3 times a week with a day break inbetween eg mon,
wed, fri.
That's it!
Pretty simple huh?
There are some conditions:
*There isn't much room for variation in The Programme. You either are doing The Programme or you are
not. Once you are squatting around 140kg for 3 sets of 5, and deadlifting over 180kg for 5 then, the
programme can be adjusted in a specific way. If you do vary The Programme, you are not doing The
Programme. This includes adding any other bullshit lifts like bent-over rows, chest flys and other similar
Gordon Fuckery.
*You will have to eat. A LOT. Around 5000 cals. Your bodyweight will have to be constantly increasing. If
not, you are not doing The Programme.
*You need to take as much rest inbetween sets as required, normally 6-8 minutes. If you decide to push it to
the limit and make it to squatting 150kg+ for 3 sets of 5 reps, then you may need more rest. If not, you are
not doing The Programme.
*Your technique will have to be immaculate, no high bar BS or sumo deadlifts etc etc. If not, you are not
doing The Programme.
There are probably some more conditions, but I can't remember them right now.