3 day per week program.

Straight sets on selected exercises

Optional: 1-2 lighter warm-up sets, 5-10 reps each, as a preparation. Not much warm-up is needed at lighter loads.
Rest days where you need or prefer

Program can be used after a 1-2 week rest period, as a rest period/unloading period, or as a straigh

Day 1
Squat: technique practice (2-3 sets of 5), then pick a load and go 1 rep from failure
Bench: technique practice (2-3 sets of 5), then pick a load and go 1 rep from failure
Shoulder Press: technique practice (2-3 sets of 5), then pick a load and go 1 rep from failure
Overhead Triceps Extensions (EZ-curl bar, DBs or Cable)
Unilateral Leg Curl
Face Pull or Reverse Cable/Machine Fly for rear delts
Lat Pulldown - medium overhand grip
Cable Curl
Standing Calf Raise

Day 2
Romanian Deadlift (RDL)* - (2-3 sets of 5), then pick a load and go 1 rep from failure
Pulldown - neutral or underhand grip, or handles that allow natural rotation
Seated Row
One-arm Cable Curl - facing away from the weight stack, or Preacher Curl
Unilateral Leg Extension or Leg Press
Pushups, shoulder-width grip - against a bar in a rack, vary the height to reach rep target
One-arm Lying Laterals, or Standing Cable Side Laterals
Triceps Pushdowns with rope in a cable
Seated Calf Raise

Day 3
Repeat day 1

Day 1 - Week 2
Repeat day 2

Day 2 - Week 2
Repeat day 1
etc

You may extend the program for another 6-8 weeks as long as you are making g
OR switch to the intermediate program.
Intermediates and advanced may also increase volume (add another set) and/or frequency to 4-5 days per

Look up your current maxes here, to determine your training status.

Ab work: I prefer to do various plank/side plank or Stir-the-pot on a ball for activation as part of the warm-up and activation sequ
5-10 repetitions of 5-15sec holds for 2-3 sets each
If you want specific ab and core work, add them in on as many days as needed.
2-3 sets of 5-15 reps of 1-2 exercises per workout
Chop/lift variations, landmine rotations, leg raises/reverse crunches and crunch/situps are my usual go-to exercises
ses
d at lighter loads.

g period, or as a straight beginner program (at least 3 months of training experience)

Week 1 Week 2 Week 3 Week 4

1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
1 set 15-20 reps 1 set 15-20 reps 1 set 12-15 reps 1 set 12-15 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

s you are making goo

requency to 4-5 days per week

warm-up and activation sequence

al go-to exercises
4 day per week program
Rest days where you need or prefer

Upper/Lower Split
Day 1
Bench Press
Rows
Overhead Press/Shoulder Press
Chinups/Pullups or Pulldowns - neutral grip or rotating handles
Overhead Triceps Extensions - EZ-bar, DBs or Cable

Day 2
Squats (or Front Squats or Zercher Squats)
Unilateral Leg Curl
Back Extension or Reverse Hyper or Hip Thrust
Standing Calf Raise
Incline Curl or Cable Curl facing away from stack

Day 3
Pushups or Chest Dips
Pec-Deck Flyes
Face Pulls (cable or TRX)
Side Lateral Raise (DB or Cables)
Pulldown, medium overhand grip
Pullover in cable
Pushdown in cable with rope

Day 4
RDL/Deadlift*
Bulgarian Split Squat, Reverse Lunge or Leg Press
Unilateral Leg Extensions
Seated Calf Raise
Cable Curl facing stack, or Concentration Curl

*Alternate from workout to workout, or pick one. For Deadlifts, do sets of 3 reps with 2-3 reps in reserve each set

Push/Pull Split
Day 1
Squats (or Front Squats or Zercher Squats)
Bench Press
Overhead Press/Shoulder Press
Overhead Triceps Extensions - EZ-bar, DBs or Cable

Day 2
RDL/Deadlift*
Chinups/Pullups or Pulldowns - neutral grip or rotating handles
Rows
Incline Curl or Cable Curl facing away from stack
Standing Calf Raise

*Alternate from workout to workout, or pick one. For Deadlifts, do sets of 3 reps with 2-3 reps in reserve each set

Day 3
Bulgarian Split Squat, Reverse Lunge or Leg Press
Unilateral Leg Extensions
Pushups or Chest Dips
Pec-Deck Flyes
Pushdown in cable with rope

Day 4
Unilateral Leg Curl
Back Extension or Reverse Hyper or Hip Thrust
Seated Calf Raise
Face Pulls (cable or TRX)
Side Lateral Raise (DB or Cables)
Pulldown, medium overhand grip
Pullover in cable
Cable Curl facing stack, or Concentration Curl

Look up your current maxes here, to determine your training status.

Ab work: I prefer to do various plank/side plank or Stir-the-pot on a ball for activation as part of the warm-up and activation sequ
5-10 repetitions of 5-15sec holds for 2-3 sets each
If you want specific ab and core work, add them in on as many days as needed.
2-3 sets of 5-15 reps of 1-2 exercises per workout
Chop/lift variations, landmine rotations, leg raises/reverse crunches and crunch/situps are my usual go-to exercises

If you are fast-twitch dominant and/or have a lower rep and work tolerance, feel free to lower rep ranges and sets - and vice ver
See the chapter How Many Reps Are Optimal in the e-book for more information.
 Week 1 Week 2 Week 3 Week 4
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps

3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
3 sets 9-12 reps 3 sets 9-12 reps 4 sets 6-9 reps 4 sets 6-9 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps

2 sets 12-15 reps 2 sets 12-15 reps 2 sets 9-12 reps 2 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
2 sets 12-15 reps 2 sets 12-15 reps 2 sets 9-12 reps 2 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
2 sets 12-15 reps 2 sets 12-15 reps 2 sets 9-12 reps 2 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps

3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
2 sets 9-12 reps 2 sets 9-12 reps 3 sets 6-9 reps 3 sets 6-9 reps
3 sets 9-12 reps 3 sets 9-12 reps 4 sets 6-9 reps 4 sets 6-9 reps

3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
2 sets 12-15 reps 2 sets 12-15 reps 2 sets 9-12 reps 2 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
2 sets 12-15 reps 2 sets 12-15 reps 2 sets 9-12 reps 2 sets 9-12 reps
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
May be used for intermediates for a 3 or 4 day program.
For the 4 day program, rotate the sequence:
Week 1: Day 1,2,3,1 - Week 2: 2,3,1,2 - Week 3: 3,1,2,3 etc etc
Rest days where you need or prefer

May be used for advanced by adding 1-2 more sets per exercise for a 3-4 day program
Or rotating the sequence for up to 6 days of training per week:
Week 1: Day 1,2,3,1,2,3 - Week 2: Day 1,2,3,1,2,3 etc

Day 1
Bulgarian Split Squat, Reverse Lunge or Leg Press
Glute-Ham Raise or RDL
Standing Calf Raise
Pushups or Chest Dips
Face Pull or Seated Row
Pulldown or Pullups - medium, overhand grip
DB Shoulder Press
Overhead Triceps Extensions - EZ-bar, DBs or Cable
Incline Curl or Cable Curl facing away from stack

Day 2
Unilateral leg extensions
Hip Thrust or Reverse Hyper or Back Extension
Unilateral Leg Curl
Seated Calf Raise
Pec-Deck Flyes or Cable Flyes
Bent Laterals with DBs or Cable, or Reverse Machine Flyes
DB Laterals or Cable Side Laterals
Lat Pullover in cable, with slightly bent arms
Pushdown in cable with rope
Cable Curl facing stack, or Concentration Curl

Day 3
Squats (or Front Squats or Zercher Squats)
RDL/Deadlift*
Bench Press/OHP**
Rows/Chinups (neutral grip or rotating handles/rings)**
Standing Calf Raise (optional)

*Alternate from workout to workout, or pick one. For Deadlifts, do sets of 3 reps with 2-3 reps in reserve each set
**Alternate from workout to workout, or pick one for each 4 week period.

Day 3 can also be more strength-power oriented, doing multiple submaximal sets of 1-3.
E.g. instead of 3 sets of 6-9 reps, you can do 6 sets of 3 reps at a 6-9RM load,
increasing loads when you can comfortably complete all 6 sets of 3 reps without grinding or reaching failure.

Look up your current maxes here, to determine your training status.

Ab work: I prefer to do various plank/side plank or Stir-the-pot on a ball for activation as part of the warm-up and activation sequ
5-10 repetitions of 5-15sec holds for 2-3 sets each
If you want specific ab and core work, add them in on as many days as needed.
2-3 sets of 5-15 reps of 1-2 exercises per workout
Chop/lift variations, landmine rotations, leg raises/reverse crunches and crunch/situps are my usual go-to exercises

If you are fast-twitch dominant and/or have a lower rep and work tolerance, feel free to lower rep ranges and sets - and vice ver
See the chapter How Many Reps Are Optimal in the e-book for more information.
for a 3-4 day program.

Week 1 Week 2 Week 3 Week 4

3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
3 sets 12-15 reps 3 sets 12-15 reps 3 sets 9-12 reps 3 sets 9-12 reps
2 sets 12-15 reps 2 sets 12-15 reps 2 sets 9-12 reps 2 sets 9-12 reps
2 sets 12-15 reps 2 sets 12-15 reps 2 sets 9-12 reps 2 sets 9-12 reps

20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x
20-25 +3-5x 20-25 +3-5x 15-20 +3-5x 15-20 +3-5x

3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps
3 sets 6-9 reps 3 sets 6-9 reps 4 sets 3-5 reps 4 sets 3-5 reps

ps in reserve each set

e warm-up and activation sequence

al go-to exercises

anges and sets - and vice versa.