Welcome to the Weight Room
Jack Morrow
You have in front of you an open source program written by me, Jack Morrow,
known from 2017-2020 on Instagram as “Jack the Deadlift Ripper”. At the time of this
writing, I have been coaching and competing in powerlifting for 8 years, with
interspersed experience in bodybuilding and strongman. Through my Instagram
channel, I’ve had the privilege of working with more than 750 individual athletes of all
levels. For a long time, I charged a custom programming fee for my programs, which
helped cover the cost of my time to develop the programs, critique form checks, answer
questions, and develop new and engaging content. I’ve since semi-retired from this
business model and have instead adopted an open source approach.
Under this model, I’ve released ten of my most effective and refined programs for
anyone to use in their training. It is my hope that these programs will be widely
distributed, and the same joy and progress my athletes and I have experienced will
spread through the lifting community. To find all ten of my programs, go to:
https://jackthedeadliftripper.box.com/v/freeprograms
If you find value in this program, and you too experience the joy of work and
progress as a result of these contents, consider making a donation. Any little bit helps,
whether it’s $3 for a cup of coffee or the $100 that an average program sold for when I
was actively developing this material. If you choose not to donate, consider sharing this
program with your friends! At the end of the day, if lifters hit fresh PRs, bust through
plateaus, exceed their preconceived limits, or extend their lives through sport, I’ve done
my job.
Please send any notes or donations to:
Venmo: @Jack-Morrow-4
Now on to the good stuff!
Program Name:
Program Duration:
Program Frequency:
Required Experience:
Important Notes:
Welcome to the Weight Room
12 weeks
4 days per week
None
None
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4
Weekly Progression
This program uses the same main movements and accessory movements for each day
of the week, but the sets and reps on the main movement will change from week to
week in accordance with the following scheme:
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
5x5
5x5
5x5
1x5
7x3
6x3
5x3
1x3
5x1
3x1
1x1
Recover
It’s best to keep the same weekly schedule, but given that there are 7 days in the week
and 4 days on the program, you can adopt a variety of schedules, as seen here:
Monday
Tuesday
Wednesday
Thursday
Deadlift
Bench
Rest
Squat
Friday
Overhead
Press
Saturday
Sunday
Rest
Rest
Rest
Overhead
Press
Deadlift
Rest
Bench
Squat
Rest
Deadlift
Bench
Rest
Squat
Rest
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4
Rest
Overhead
Press
Day 1
Deadlift
Exercise
Deadlift
Romanian Deadlift (RDL)
Assisted Pullups
Wide Grip Lat Pulldown
Alternating DB Curl
Hammer Curl
Work
Weekly
4x5
3xMAX
5x8
3x15
3x15
Day 2
Bench
Exercise
Bench Press
Dumbbell Bench Press
Straight Bar Triceps Ext.
Triceps Kickbacks
Dumbbell Front Raise
Pushups
Work
Weekly
4x5
3x15
3x15
3x15
3xMAX
Day 3
Squat
Exercise
Squat
Front Squat
Goblet Squat with DB
DB Lunge Walk
Front Plank
Side Plank
Work
Weekly
4x5
3x3
3x5
3 on, 3 off
3x30'alt
Day 4
Overhead Press
Exercise
Overhead Press
DB Shoulder Press
Dumbbell Lateral Raise
Incline Dumbbell Press
Assisted Dips
Dumbbell Incline Flys
Work
Weekly
4x5
5x10
3x15
3xMAX
3x10
Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4