High Variety Program

HIGH VARIETY
PROGRAM
BECOME THE EXPERT
INTRODUCTION
This program was designed to introduce a new variety of barbell lifts each week – it has created
quite an interesting program.
Program Length: 12-Weeks - 2x 6-Week Phases (new lifts every week during each 6-week phase).
Protocol: 3x Training session per week - Squat variation / Press variation / Deadlift variation on every
session.
Phase 1:
Day 1: Work up to 5RM within 6 sets – you can estimate your 1RM by multiplying the weight by 1.15.
Day 2: 3x3 at 5RM weight.
Day 3: 4x8 (Squat/Press), 3x6 (Deadlift) at 80% of 5RM.
Phase 2:
Day 1: Work up to 1RM within 6 sets.
Day 2: 4x5 (Squat/Press), 3x5 (deadlift) at 75% of 1RM.
Day 3: 3x3+ (Squat/Press), 2x3+ (Deadlift) at 85% of 1RM – "+" = Max reps on last set.
BECOME THE EXPERT
PHASE 1: WEEK 1
DAY 1 DAY 2 DAY 3
EXERCISE
INSTRUCTIONS INSTRUCTIONS INSTRUCTIONS
WORK UP TO A 5RM 4X8 AT 80% OF 5RM

BACK SQUAT 3X3 AT 5RM WEIGHT
WITHIN 6 SETS WEIGHT

BENCH PRESS 3X3 AT 5RM WEIGHT
CONVENTIONAL WORK UP TO A 5RM 3X6 AT 80% OF 5RM

3X3 AT 5RM WEIGHT
DEADLIFT WITHIN 6 SETS WEIGHT
BECOME THE EXPERT
PHASE 1: WEEK 2
DAY 1 DAY 2 DAY 3
EXERCISE

FRONT SQUAT 3X3 AT 5RM WEIGHT
STRICT (OVERHEAD) WORK UP TO A 5RM 4X8 AT 80% OF 5RM

3X3 AT 5RM WEIGHT
PRESS WITHIN 6 SETS WEIGHT

SUMO DEADLIFT 3X3 AT 5RM WEIGHT
BECOME THE EXPERT
PHASE 1: WEEK 3
DAY 1 DAY 2 DAY 3
EXERCISE

BOX SQUAT 3X3 AT 5RM WEIGHT

FLOOR PRESS 3X3 AT 5RM WEIGHT

HEX BAR DEADLIFT 3X3 AT 5RM WEIGHT
BECOME THE EXPERT
PHASE 1: WEEK 4
DAY 1 DAY 2 DAY 3
EXERCISE

ZERCHER SQUAT 3X3 AT 5RM WEIGHT

PUSH PRESS 3X3 AT 5RM WEIGHT

RACK PULL 3X3 AT 5RM WEIGHT
BECOME THE EXPERT
PHASE 1: WEEK 5
DAY 1 DAY 2 DAY 3
EXERCISE

ANDERSON SQUAT 3X3 AT 5RM WEIGHT
INCLINE BENCH WORK UP TO A 5RM 4X8 AT 80% OF 5RM

3X3 AT 5RM WEIGHT
PRESS WITHIN 6 SETS WEIGHT
STIFF-LEG DEADLIFT WORK UP TO A 5RM 3X6 AT 80% OF 5RM

3X3 AT 5RM WEIGHT
(SLDL) WITHIN 6 SETS WEIGHT
BECOME THE EXPERT
PHASE 1: WEEK 6
DAY 1 DAY 2 DAY 3
EXERCISE

OVERHEAD SQUAT 3X3 AT 5RM WEIGHT

Z PRESS 3X3 AT 5RM WEIGHT
ROMANIAN DEADLIFT WORK UP TO A 5RM 3X6 AT 80% OF 5RM

3X3 AT 5RM WEIGHT
(RDL) WITHIN 6 SETS WEIGHT
BECOME THE EXPERT
PHASE 2: WEEK 1
DAY 1 DAY 2 DAY 3
EXERCISE
WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

BACK SQUAT 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS

BENCH PRESS 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS
CONVENTIONAL WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

3X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
DEADLIFT WITHIN 6 SETS
BECOME THE EXPERT
PHASE 2: WEEK 2
DAY 1 DAY 2 DAY 3
EXERCISE

FRONT SQUAT 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS
STRICT (OVERHEAD) WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

PRESS WITHIN 6 SETS

SUMO DEADLIFT 3X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS
BECOME THE EXPERT
PHASE 2: WEEK 3
DAY 1 DAY 2 DAY 3
EXERCISE

BOX SQUAT 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS

FLOOR PRESS 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS

HEX BAR DEADLIFT 3X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS
BECOME THE EXPERT
PHASE 2: WEEK 4
DAY 1 DAY 2 DAY 3
EXERCISE

ZERCHER SQUAT 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS

PUSH PRESS 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS

RACK PULL 3X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS
BECOME THE EXPERT
PHASE 2: WEEK 5
DAY 1 DAY 2 DAY 3
EXERCISE

ANDERSON SQUAT 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS
INCLINE BENCH WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

PRESS WITHIN 6 SETS
STIFF-LEG DEADLIFT WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

(SLDL) WITHIN 6 SETS
BECOME THE EXPERT
PHASE 2: WEEK 6
DAY 1 DAY 2 DAY 3
EXERCISE

OVERHEAD SQUAT 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS

Z PRESS 4X5 AT 75% OF 1RM “+” = MAX REPS ON LAST SET
WITHIN 6 SETS
ROMANIAN DEADLIFT WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

(RDL) WITHIN 6 SETS
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High Variety Program

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HIGH VARIETY

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

CONVENTIONAL WORK UP TO A 5RM 3X6 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

STRICT (OVERHEAD) WORK UP TO A 5RM 4X8 AT 80% OF 5RM

WORK UP TO A 5RM 3X6 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

WORK UP TO A 5RM 3X6 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

WORK UP TO A 5RM 3X6 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

INCLINE BENCH WORK UP TO A 5RM 4X8 AT 80% OF 5RM

STIFF-LEG DEADLIFT WORK UP TO A 5RM 3X6 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

WORK UP TO A 5RM 4X8 AT 80% OF 5RM

ROMANIAN DEADLIFT WORK UP TO A 5RM 3X6 AT 80% OF 5RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

CONVENTIONAL WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

STRICT (OVERHEAD) WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

INCLINE BENCH WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

STIFF-LEG DEADLIFT WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

WORK UP TO A 1RM 3X3+ AT 85% OF 1RM

ROMANIAN DEADLIFT WORK UP TO A 1RM 2X3+ AT 85% OF 1RM

PROGRAMMING & PERIODIZATION

Get 50% off the Online Course:

Buy the eBook (PDF Download):

Buy the Book on Amazon:

Get 50% off the Online Course:

Buy the eBook (PDF Download):

Buy the Book on Amazon:

Get 50% off the Online Course:

Buy the eBook (PDF Download):

Buy the Book on Amazon:

Get 50% off the Online Course:

Buy the eBook (PDF Download):

Buy the Book on Amazon:

ADVANCED TRAINING TECHNIQUES

This course includes over 50 advanced training techniques, many

The slides are fully narrated by Coach Curtis with accompanying

Check the course out below:

Buy the eBook (PDF Download):

Buy the Book on Amazon: https://mybook.to/advanced

MUSCLES, MOBILITY & MOVEMENT

The manual takes an in-depth look at each individual

Buy the eBook (PDF Download):

Buy the Book on Amazon:

ANATOMY & PHYSIOLOGY

Get 80% off the Online Course:

Buy the eBook (PDF Download):