3 Day Strength Program

Rounding 5 Enter 2.5 for kilos or 5 for pounds

Squat 545
Bench Press 365 If you know your recent competition 1RMs, enter them here.
estimate and subtract 10% from what you think you're capab
Deadlift 545 today.
Overhead Press 225

About The Program

This one is pretty straightforward. You're training three days per week, using autoregulated loading.
designed the program to give you a pretty good deal of freedom when it comes to movement selectio
for most lifters, sticking with the competition lifts will probably yield the best results.

Squat Press
Frequencies
2x/week 3x/week
Lower Push
Belt or Hack Squat Dip
Assistance Movement
Choices GHR DB Skullcrusher
Sled Push/Drag* Lateral Raises

I recommend choosing 1-2 assistance movements for the duration of the 9 week training cycle.
kilos or 5 for pounds

etition 1RMs, enter them here. If not,

om what you think you're capable of
today.

ek, using autoregulated loading. I've

it comes to movement selection, but
ably yield the best results.

Deadlift
1x/week
Pull
Chest-Supported Row
Dumbbell Row
Weighted Chin

on of the 9 week training cycle.

 Sets Reps Load Sets
MOVEMENT
Weeks 1-3 Weeks 4-6
1 2 @7 1
Squat 1 2 @8 1
1 2 @9

D 1 2 @7 1
A 1 2 @8 1
Y Bench Press
1 2 @9 1
1 1 AMRAP 255-275

1 8-12 @6 1
Push Accessories 1 8-12 @7 1
1 8-12 @8 1

1 1 @7 1
Deadlift 1 AMRAP SAME WT 1
1

D 1 AMRAP 160 1
A 2 8-12 135 1
Y Overhead Press
1
2

1 8-12 @6 1
Pull Accessories 1 8-12 @7 1
1 8-12 @8 1

4 8-12 220** 1
3-0-3 Tempo Squat 2

D
A 1 5 @7 1
Y Close Grip Bench 1 5 @8 1
1 5 @9 2
3
1 8-12 @6 1
Lower Accessories 1 8-12 @7 1
1 8-12 @8 1
 Reps Load Sets Reps Load

Weeks 4-6 Weeks 7-9

1 @8 1 3 @9
3 @9 1 3 90%**

1 @8 1 3 @9
3 @9 1 3 90%**
AMRAP 275-290 1 AMRAP 290-310

8-12 @7 3 8-12 @9
8-12 @8
8-12 @9

5 @7 1 1 @8
5 @8 1 AMRAP SAME WT
5 @9

5 @7 1 3 @7
5 @8 1 3 @8
5 @9 1 3 @9
2 3 SAME WT

8-12 @7 3 8-12 @9
8-12 @8
8-12 @9

AMRAP 275 1 8 @8
8-12 220** 1 8 @9
1 8 @10

3 @6 1 2 @6
3 @7 1 2 @7
3 @8 3 2 @8

8-12 @7 3 8-12 @9
8-12 @8
8-12 @9