Basic Strength Training Program
NOTICE:
The information used in this book is intended to be used as an informational guide on
methods of training to augment a sound exercise program. As with all exercise
programs, it is advised to seek the advice of a medical professional before beginning
any exercise program. The writers and publishers recommend that the reader take full
responsibility to ensure that they are cleared by a medical professional before
beginning any part of this training program. Any mention of companies, products,
organizations, or other authors does not imply that they indorse or approve of the
methods outlined in this book, nor does it imply the authors approve of them or their
methods.
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Why I created this program
When I first started training with a barbell I was lucky enough to have some guidance from a
football coach who understood the importance of compound movements, correct execution of
the movements, proper programming, and hard work. Learning this at a young age has given
me a slight upper hand on strength training. Since then I have completed many programs on my
own and luckily I’ve had the basic know­how to decipher between a good program and a bad
program. I understand that many of you did not and do not have the luxury of being under the
guidance of an educated mentor. You might be a complete novice when it comes to barbell
training and you are unsure of where to start, how much to do, and how to progress. You might
be someone who h
​as​
tried another program with little or no success and you are unsure of
where to go from here. If either of the above descriptions sound familiar, this program was
created for you.
About the program
I wanted to create a program that anyone could pick up and follow t​
oday​
. Most programs require
that you know your current 1 rep or 5 rep max. Those of you just starting out or those of you
wanting to go back and start over might not know what your current 1 rep or 5 rep maxes are
and that’s OKAY! This program is set up in a way that tests your current strength levels and
then prescribes sets and reps based on your performance.
I also wanted this program to have just the right amount of volume
and
intensity.
​​
Some beginner
programs lack the volume you need. When I say “Volume” I am referring to the amount of total
reps in a set, training session, and overall weekly program. Volume is extremely important as a
beginner for a few reasons:
­Volume allows adequate amount of reps to ensure the trainee is getting enough practice.
­Volume conditions the trainee to be able to handle a higher workload. Doing more will allow
you to do more.
­Volume is going to induce muscle hypertrophy, an important factor in building muscle and
strength.
When I say “Intensity” I am referring to the effort required to complete a set. Some programs
lack actual progression and never really lead you anywhere. On this program you can expect to
slowly taper down volume and increase the amount of weight you will be lifting. A good program
should be realistic but still challenging.
I also wanted this program to be fairly simple. As a beginner, you do not need complex
exercises, secret set/rep schemes, or gimmicky terminology. “​
Anabolic cataclysmic
superset­dropset pyramid of death!!!”​
Don’t let “simple” fool you, just because this program is
“simple” does not mean it is not productive. This program contains the most effective
movements out there. It’s got everything you need and nothing you don’t.
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Program Overview
You will need to devote 4 days per week to training. One day devoted to Squats, one for Bench
Press, one for Deadlifts, and one for Overhead Press. I would suggest the following 7 day
rotation:
Day 1: S
​quats
Day 2: B
​ench Press
Day 3:​
R
​est
Day 4: D
​eadlifts
Day 5: O
​verhead Press
Day 6: R
​est
Day 7: R
​est
Day 1 could start on any day of the week (Sunday, Monday, Tuesday, …) but I would highly
suggest following the above rotation. In my experience, trying to push 4 days in a row leaves me
beat up by the end of the week and my last training sessions of the week are negatively
affected. Also, if I squat on Day 1 and Deadlift on Day 3 I am only allowing myself one day of
true lower body rest which might not be enough especially in the beginning of the program when
volume is high. I also schedule these movements in this particular order for a reason. Most of
you will start your week on Monday and in case you haven’t realized, Monday is “International
Bench Press Day” and those of you who train in a commercial gym understand how crowded
the benches can be. So join me every Monday by occupying a squat rack instead. I list Deadlifts
as the 2nd lower body day of the week because I think they are more taxing than squats so I
schedule them close to the 2 days of rest. If you insist, you can switch Bench Press day and
Overhead Press day but make sure you remain consistent in your decision i.e. follow the same
schedule for the entire 16 weeks. Don’t perform Overhead Press on day 5 and then decide next
cram these 4
week to perform Overhead Press on Day 2. If for whatever reason you h
​ave to​
days in a row you can. You will still make progress, it just not ideal. But hey, a lot of
circumstances in life are not ideal...do what you can.
Week 1: S
​lowly work up to an 8 rep max (Calculate new estimated 1 rep max ­ m
​ore on this later​
)
Week 2: 5
​x8 (5 sets of 8 reps) with 7
​0%​
of estimated 1 rep max
Week 3: 3
​x8 with 7
​5%
Week 4: 1
​max rep set with 8
​0%
Week 5: D
​eload week
Week 6: S
​lowly work up to a 6 rep max (Calculate new estimated 1 rep max)
Week 7: 5
​x6 with 7
​5%​
of estimated 1 rep max
Week 8: 3
​x6 with 8
​0%
Week 9: 1
​max rep set with 8
​5%
Week 10: D
​eload week
Week 11: S
​lowly work up to a 4 rep max (Calculate new estimated 1 rep max)
Week 12: 5
​x4 with 8
​0%
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Week 13:​
3x4 with 8
​5%
Week 14: 1
​max rep set with​
90%
Week 15: D
​eload week
Week 16: T
​est your new 1/3/or 5 rep max
The goal, set/rep scheme, and percentages are the same each week for each lift. So, let me
walk you through the first 5 weeks.
Week 1:
Day 1 ­ Squats: ​
Slowly work up to an 8 rep max
Day 2 ­ Bench Press:​
Slowly work up to an 8 rep max
Day 3 ­ Rest
Day 4 ­ Deadlifts​
: Slowly work up to an 8 rep max
Day 5 ­ Overhead Press: ​
Slowly work up to an 8 rep max
Week 2:
Day 1 ­ Squats:​
5x8 (5 sets of 8 reps) with 70% of your estimated 1 rep max (more on this later)
Day 2 ­ Bench Press:​
5x8 with 70%
Day 3 ­ Rest
Day 4 ­ Deadlifts: ​
5x8 with 70%
Day 5 ­ Overhead Press:​
5x8 with 70%
Week 3:
Day 1 ­ Squats: ​
3x8 with 75%
Day 2 ­ Bench Press: ​
3x8 with 75%
Day 3 ­ Rest
Day 4 ­ Deadlifts: ​
3x8 with 75%
Day 5 ­ Overhead Press: ​
3x8 with 75%
Week 4:
Day 1 ­ Squats: ​
1 max rep set with 80%
Day 2 ­ Bench Press: ​
1 max rep set with 80%
Day 3 ­ Rest
Day 4 ­ Deadlifts: ​
1 max rep set with 80%
Day 5 ­ Overhead Press: ​
1 max rep set with 80%
Week 5 ­ Deload
Day 1 ­ Squats: ​
40% x 5 rep, 50% x 5 reps, 60% x 5 reps (% of estimated 1 rep max)
Day 2 ­ Bench Press: ​
40% x 5 rep, 50% x 5 reps, 60% x 5 reps
Day 3 ­ Rest
Day 4 ­ Deadlifts: ​
40% x 5 rep, 50% x 5 reps, 60% x 5 reps
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Day 5 ­ Overhead Press: ​
40% x 5 rep, 50% x 5 reps, 60% x 5 reps
When you see “Slowly work up to an 8 rep max” I want you to perform 8 reps at a time while
increasing the weight after each set. You will increase the weight until you fail to get 8 reps or
you have reached a true 8 rep max. The higher your max is the bigger the jumps should be
between sets. Don’t be in a rush to add a bunch of weight to the barbell. Take your time trying to
find a true 8 rep max. I would suggest making jumps a
​round​
15% of your 1 rep max (if you know
it).
Examples:
If my 8 rep max was around 100 lbs my 8 rep max work­up would look like this:
45 lbs. x 8 reps
60 lbs. x 8 reps
75 lbs. x 8 reps
90 lbs. x 8 reps
~100­105 lbs. x 8 reps
If my 8 rep max was around 200 lbs my 8 rep max work­up would look like this:
45 lbs x 8 reps
75 lbs. 8 reps
105 lbs. 8 reps
135 lbs. x 8 reps
165 lbs. x 8 reps
~195­205 lbs. x 8 reps
If my 8 rep max was around 300 lbs my 8 rep max work­up would look like this:
45 lbs. x 8 reps
95 lbs. x 8 reps
135 lbs. x 8 reps
185 lbs. x 8 reps
225 lbs. x 8 reps
275 lbs. x 8 reps
~300 lbs. x 8 reps
For those of you who know your 1 rep max your 8 rep max will be around 79%. Use that as a
reference point.
So, if you squat 185 lbs for 1 rep, your 8 rep max will be around 145 lbs.
(79% of 185 lbs = 145 lbs)
I would suggest the following work­up:
45 lbs x 8
80 lbs x 8
115 lbs x 8
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145 lbs x 8
If 145 lbs x 8 was do­able you can add 5 lbs, 10 lbs, or 20 lbs (depending on the difficulty of
145x8) and perform 8 reps.
Use your own discretion.
If you already know your 5 rep max you can use the following 1
​Rep Max Calculator
[(Weight x Reps) x 0.033] + Weight = Estimated 1 rep max
If your 5 rep max was 185 lbs x 5 reps the equation would look like this:
[(185 lbs x 5 reps) x 0.033] + 185 lbs = Estimated 1 rep max
[(185 x 5) x 0.033] + 185 lbs = Estimated 1 rep max
[(925) x 0.033] + 185 lbs = Estimated 1 rep max
[30.525] + 185 lbs = Estimated 1 rep max
215.525 lbs = Estimated 1 rep max
I​
f you have absolutely no idea how much weight you can lift it’s on you to go by feel. Perform 8
reps with an empty barbell, increase 20 lbs, perform 8 reps, increase 20 pounds, perform 8
reps, starting to feel heavy?, increase 10 pounds, tough?, increase 5 pounds. Continue slowly
increasing weight while performing 8 reps at a time until you have reached your 8 rep max.
Take your time. Rest for 1­2 minutes between sets to ensure you are allowing your body to
recover after the previous set. D
​O NOT make jumps that are too big!​
You can make bigger
jumps when the weight is light but once you start to feel some actual weight in your hands make
sure you are making smaller jumps to ensure you get an accurate 8 rep max. You should never
look back after a failed set and say “I wonder if I could’ve got X weight for 8 reps.” In other
words, you should not do 135 lbs. for 8 easy reps and jump to 185 lbs only to fail to get 8 reps.
Now you’re left wondering what your true 8 rep max is because it definitely wasn’t 135 lbs.
Challenge yourself, be realistic, and take your time finding your 8 rep max.
Once you have an 8 rep max
After the first week you should have a fairly accurate 8 rep max for the Squat, Bench Press,
Deadlift, and Overhead Press. You are going to use this 8 rep max to calculate your e
​stimated
1 rep max​
using the equation listed above. I will list it again below:
[(Weight x Reps) x 0.033] + Weight = Estimated 1 rep max
Let’s pretend your 8 rep max was 135 lbs.
[(135 lbs x 8 reps) x 0.033] + 135 lbs = Estimated 1 rep max
[(135 x 8) x 0.033] + 135 lbs = Estimated 1 rep max
[(1,080) x 0.033] + 135 lbs = Estimated 1 rep max
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[35.64] + 135 lbs = Estimated 1 rep max
170.64 lbs = Estimated 1 rep max
170 lbs = Estimated 1 rep max
This e
​stimated 1 rep max​
will be the 1 rep max that you will use to calculate the rest of the
month. “What if I already know my t​
rue ​
1 rep max?” Do I still have to use my estimated 1 rep
max based off of my 8 rep max? Yes, your estimated 1 rep max might be slightly different than
your true 1 rep max and that’s okay. Just follow the program.
So let’s continue week 2 with my new estimated 1 rep max based off of 135 lbs x 8 rep max.
Week 2
Day 1 ­ Squats:​
5x8 (5 sets of 8 reps) with 70% of 170 lbs (my estimated 1 rep max) = 120 lbs.
Day 2 ­ Bench Press: ​
5x8 with 70% of my estimated 1 rep max for Bench Press
Day 3 ­ Rest
Day 4 ­ Deadlifts:​
5x8 with 70% of my estimated 1 rep max for Deadlifts
Day 5 ­ Overhead Press: ​
5x8 with 70% of my estimated 1 rep max for Overhead Press.
Rest for 2­3 minutes between sets.
Assistance Work
Assistance work is any exercise other than the 4 main lifts: Squat, Bench Press, Deadlifts, and
Overhead Press. Assistance work is just that, assistance. The meat and potatoes of your
program is the Squat, Bench Press, Deadlift, and Overhead Press. The purpose of assistance
work is to strengthen muscles that are involved in the main lifts, balance out your physique, and
prevent injury. Assistance work is not percentage based and there is not a certain amount of
weight that you s​
hould​
use. I would suggest writing down how much weight you used for your
assistance work so that you can refer back to it the following week. You can slightly increase the
weight from week to week if you’re able to but if you choose not to, no big deal. The following
exercises are my personal favorites and I find they are the most productive. You will perform
these after your main working sets.
Squats:
­Barbell Lunges: 3x10/leg
­planks: 3x45­60 secs (​
add weight on your back if preferred.)
Bench Press:
­Barbell Rows: 3x10
­Dips: 3x10 (​
use assisted machine or band assistance if needed. Add weight if preferred.)
Deadlifts:
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­Front Squats/Goblet Squats: 3x10 (​
perform front squats if you have the mobility to do so. The 3 sets of 10
reps should be challenging but do­able. If you cannot front squat with a barbell you can perform DB Goblet Squats.
See E
​xercise Index​
)
­planks: 3x45­60 secs (​
add weight if needed.)
Overhead Press:
­Pull­ups: 3x10 (​
use assisted machine or band assistance if needed. Add weight if preferred.)
­DB Incline Press: 3x10
Arms
I know some of you are going to ask the question so I’ll answer it before you have time. Yes,
you can add in arm training to this routine. In fact, you can add as much as you want. If you
have the time and energy to “kill” your biceps at the end of your training session, go right ahead.
Arm training is not very taxing on your body and I don’t think it will negatively affect your main
lifts (actually, it might help them). My two favorite bicep/tricep exercises are Chin­ups (supinated
grip: palms facing you) and dips. These two exercises are already in the program so I’ll list my
two favorite arm i​
solation ​
exercises: Barbell Curls with a controlled negative: 4 x 10­15 reps and
JM Press or Barbell Skull Crushers: 4 x 10­15 reps.
Conditioning
Conditioning can be implemented into the routine and I would recommend it if you are not
already including it in your current program. Sprints, power walks, sled pushes, sled drags,
weighted carries (farmer’s walks, keg carries, sandbag carries), tabata/HIIT mini­workouts, are
all great forms of conditioning. You can incorporate these at the end of your training sessions or
on your off days. Be sure not to get out of control with these. Conditioning until the point of
nearly puking and always trying to do MORE MORE MORE is unnecessary and
counter­productive.
Program in a Nutshell
The first week of each month will be spent finding a repetition max. The next three weeks will be
percentage based training based on that max. The fifth week will be a deload week (light week).
You will repeat this cycle 3 times. On week one you will work up to an 8 rep max. This number
will be used to calculate a new e
​stimated ​
1 rep max. On week six you will work up to a 6 rep
max. This number will be used to calculate a​
new​
​
estimated 1 rep max. On week 11 you will
work up to a 4 rep max. This number will be used to calculate another n
​ew​
estimated 1 rep max.
At the end of the program you will have a chance to test your 1, 3, or 5 rep max.
Printable Program Template
Now that you are thoroughly confused here is the entire program laid out. For those of you who
skipped straight to this section, here it is! I have created a printable template that you can take
to the gym with you.
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Week 1
Day 1
____________lbs.
Squats: Slowly work up to an 8 rep max
[( ________ x 8 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Lunges: 3x10/leg
​
Estimated 1 rep max
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________ secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 1
Day 2
____________lbs
Bench: Slowly work up to an 8 rep max
[( ________ x 8 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Barbell Rows: 3x10 reps
​
Estimated 1 rep max
set 1: ____________lbs.
set 2: ____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________
set 3:____________
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Week 1
Day 3
____________lbs.
Deadlifts: Slowly work up to an 8 rep max
[( ________ x 8 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
Estimated 1 rep max
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 1
Day 4
Overhead Press: Slowly work up to an 8 rep max
____________lbs.
[( ________ x 8 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Pull­Ups: 3x10 reps
​
Estimated 1 rep max
set 1:____________
(List added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 2
Day 1
Squats: 5x8 reps with 70%
.
_____________lbs x 0.70 = _
​____________lbs
​working weight
Estimated 1 rep max
Lunges: 3x10/leg
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 2
Day 2
Bench: 5x8 reps with 70%
_____________lbs x 0.70 = _
​____________lbs
Estimated 1 rep max
Barbell Rows: 3x10 reps
​
working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs..
Dips: 3x10 reps
(added weight/assistance)
set 1:____________
set 2:____________
set 3:____________
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Week 2
Day 3
Deadlifts: 5x8 reps with 70%
_____________lbs x 0.70 = _
​____________lbs
Estimated 1 rep max
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
working weight
set 1:____________lbs.
set 2:____________lbs..
set 3:____________lbs.
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 2
Day 4
Overhead Press: 5x8 reps with 70%
_____________lbs x 0.70 = _
​____________lbs
Estimated 1 rep max
​
working weight
Pull­Ups: 3x10 reps
set 1:____________
(List added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 3
Day 1
Squats: 3x8 reps with 75%
.
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
Lunges: 3x10/leg
​
working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs..
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 3
Day 2
Bench: 3x8 reps with 75%
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
Barbell Rows: 3x10 reps
​ working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
(List added weight/assistance)
set 1:____________
set 2:____________
set 3:____________
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Week 3
Day 3
Deadlifts: 3x8 reps with 75%
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 3
Day 4
Overhead Press: 3x8 reps with 75%
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
​
working weight
Pull­Ups: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 4
Day 1
Squats: 40% __________​
lbs​
x 10 reps
50%__________​
lbs x
​ 8 reps
60%__________​
lbs​
x 4 reps
65% __________​
lbs​
x 2 reps
70%__________​
lbs​
x 1 rep
8
​0%___________​
lbs x
​ __________reps
M
​aximum reps
to failure
Lunges: 3x10/leg
set 1:____________lbs
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 4
Day 2
Bench: 40% __________​
lbs​
x 10 reps
50%__________​
lbs x
​ 8 reps
60%__________​
lbs​
x 4 reps
65% __________​
lbs​
x 2 reps
70%__________​
lbs​
x 1 rep
8
​0%___________​
lbs x
​ __________reps
M
​aximum reps
to failure
Barbell Rows: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(list any weight/assistance)
set 2:____________
set 3:____________
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Week 4
Day 3
Deadlifts: 40% __________​
lbs​
x 10 reps
50%__________​
lbs x
​ 8 reps
60%__________​
lbs​
x 4 reps
65% __________​
lbs​
x 2 reps
70%__________​
lbs​
x 1 rep
8
​0%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Front Squats: 3x10
or
DB Goblet Squats: 3x10
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 4
Day 4
Overhead: 40% __________​
lbs​
x 10 reps
Press 50%__________​
lbs x
​ 8 reps
60%__________​
lbs​
x 4 reps
65% __________​
lbs​
x 2 reps
70%__________​
lbs​
x 1 rep
8
​0%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Pull­Ups: 3x10 reps
set 1:____________lbs.
(added weight/assistance)
set 2:____________lbs.
set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:____________
set 2:____________
set 3:____________
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Week 5 ­ Deload
Day 1
Squats: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Bodyweight Lunges: 2x10/leg
set 1:____________lbs.
set 2:____________lbs.
Planks: 3x30 secs
Week 5 ­ Deload
Day 2
Bench: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Barbell Rows: 2x10 reps
(​
Light)
set 1:____________lbs.
set 2:____________lbs.
Dips: 2x10 reps
set 1:____________
(Light! Assisted)
set 2:____________
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Week 5 ­ Deload
Day 3
Deadlifts: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
DB Goblet Squats: 2x10
set 1:____________lbs.
set 2:____________lbs.
Planks: 3x30 secs
Week 5 ­ Deload
Day 4
Overhead: 40% __________​
lbs​
x 5 reps
Press 50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Pull­Ups: 2x10 reps
set 1:____________lbs.
(Easy! Assisted)
set 2:____________lbs.
DB Incline Bench Press: 2x10 reps
set 1:____________lbs.
(Light)
set 2:____________lbs.
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Week 6
Day 1
____________lbs.
Squats: Slowly work up to a 6 rep max
[( ________ x 6 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Lunges: 3x10/leg
​
Estimated 1 rep max
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________ secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 6
Day 2
____________lbs
Bench: Slowly work up to a 6 rep max
[( ________ x 6 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Barbell Rows: 3x10 reps
​
Estimated 1 rep max
set 1: ____________lbs.
set 2: ____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________
set 3:____________
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Week 6
Day 3
____________lbs.
Deadlifts: Slowly work up to a 6 rep max
[( ________ x 6 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
Estimated 1 rep max
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 6
Day 4
Overhead Press: Slowly work up to a 6 rep max
____________lbs.
[( ________ x 6 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Pull­Ups: 3x10 reps
​
Estimated 1 rep max
set 1:____________
(List added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 7
Day 1
Squats: 5x6 reps with 75%
.
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
Lunges: 3x10/leg
​working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
(list any added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 7
Day 2
Bench: 5x6 reps with 75%
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
Barbell Rows: 3x10 reps
​ working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs..
Dips: 3x10 reps
(added weight/assistance)
set 1:____________
set 2:____________
set 3:____________
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Week 7
Day 3
Deadlifts: 5x6 reps with 75%
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
working weight
set 1:____________lbs.
set 2:____________lbs..
set 3:____________lbs.
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 7
Day 4
Overhead Press: 5x6 reps with 75%
_____________lbs x 0.75 = _
​____________lbs
Estimated 1 rep max
​
working weight
Pull­Ups: 3x10 reps
set 1:____________lbs.
(List added weight/assistance)
set 2:____________lbs.
set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:___________.
set 2:____________
set 3:____________
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Week 8
Day 1
Squats: 3x6 reps with 80%
.
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
Lunges: 3x10/leg
​
working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs..
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 8
Day 2
Bench: 3x6 reps with 80%
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
Barbell Rows: 3x10 reps
​ working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
(List added weight/assistance)
set 1:____________
set 2:____________
set 3:____________
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Week 8
Day 3
Deadlifts: 3x6 reps with 80%
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 8
Day 4
Overhead Press: 3x6 reps with 80%
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
​
working weight
Pull­Ups: 3x10 reps
set 1:____________lbs.
(added weight/assistance)
set 2:____________lbs.
set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:____________
set 2:____________
set 3:____________.
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Week 9
Day 1
Squats: 45% __________​
lbs​
x 10 reps
55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
80%__________​
lbs​
x 1 rep
8
​5%___________​
lbs x
​ __________reps
M
​aximum reps
to failure
Lunges: 3x10/leg
set 1:____________lbs
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 9
Day 2
Bench: 45% __________​
lbs​
x 10 reps
55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
80%__________​
lbs​
x 1 rep
8
​5%___________​
lbs x
​ __________reps
M
​aximum reps
to failure
Barbell Rows: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(list any weight/assistance)
set 2:____________
set 3:____________
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Week 9
Day 3
Deadlifts: 45% __________​
lbs​
x 10 reps
55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
80%__________​
lbs​
x 1 rep
8
​5%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Front Squats: 3x10
or
DB Goblet Squats: 3x10
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 9
Day 4
Overhead: 45% __________​
lbs​
x 10 reps
Press 55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
80%__________​
lbs​
x 1 rep
8
​5%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Pull­Ups: 3x10 reps
set 1:____________lbs.
(added weight/assistance)
set 2:____________lbs.
set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:____________.
set 2:____________
set 3:____________
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Week 10 ­ Deload
Day 1
Squats: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Bodyweight Lunges: 2x10/leg
set 1:____________lbs.
set 2:____________lbs.
Planks: 3x30 secs
Week 10 ­ Deload
Day 2
Bench: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Barbell Rows: 2x10 reps
(​
Light)
set 1:____________lbs.
set 2:____________lbs.
Dips: 2x10 reps
set 1:____________
(Light! Assisted)
set 2:____________
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Week 10 ­ Deload
Day 3
Deadlifts: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
DB Goblet Squats: 2x10
set 1:____________lbs.
set 2:____________lbs.
Planks: 3x30 secs
Week 10 ­ Deload
Day 4
Overhead: 40% __________​
lbs​
x 5 reps
Press 50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Pull­Ups: 2x10 reps
set 1:____________
(Easy! Assisted)
set 2:____________
DB Incline Bench Press: 2x10 reps
set 1:____________lbs.
(Light)
set 2:____________lbs.
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Week 11
Day 1
____________lbs.
Squats: Slowly work up to a 4 rep max
[( ________ x 4 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Lunges: 3x10/leg
​
Estimated 1 rep max
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________ secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 11
Day 2
____________lbs
Bench: Slowly work up to a 4 rep max
[( ________ x 4 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Barbell Rows: 3x10 reps
​
Estimated 1 rep max
set 1: ____________lbs.
set 2: ____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________
set 3:____________
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Week 11
Day 3
____________lbs.
Deadlifts: Slowly work up to a 4 rep max
[( ________ x 4 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
Estimated 1 rep max
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 11
Day 4
Overhead Press: Slowly work up to a 4 rep max
____________lbs.
[( ________ x 4 reps) x 0.033] + ________ = _
​____________lbs
​
weight ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­ ­> weight
Pull­Ups: 3x10 reps
​
Estimated 1 rep max
set 1:____________
(List added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 12
Day 1
Squats: 5x4 reps with 80%
.
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
Lunges: 3x10/leg
​working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
(list any added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 12
Day 2
Bench: 5x4 reps with 80%
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
Barbell Rows: 3x10 reps
​ working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs..
Dips: 3x10 reps
(added weight/assistance)
set 1:____________
set 2:____________
set 3:____________
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Week 12
Day 3
Deadlifts: 5x4 reps with 80%
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
working weight
set 1:____________lbs.
set 2:____________lbs..
set 3:____________lbs.
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 12
Day 4
Overhead Press: 5x4 reps with 80%
_____________lbs x 0.80 = _
​____________lbs
Estimated 1 rep max
​
working weight
Pull­Ups: 3x10 reps
set 1:___________.
(List added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 13
Day 1
Squats: 3x4 reps with 85%
.
_____________lbs x 0.85 = _
​____________lbs
Estimated 1 rep max
Lunges: 3x10/leg
​
working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs..
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 13
Day 2
Bench: 3x4 reps with 85%
_____________lbs x 0.85 = _
​____________lbs
Estimated 1 rep max
Barbell Rows: 3x10 reps
​ working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
(List added weight/assistance)
set 1:____________
set 2:____________
set 3:____________
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Week 13
Day 3
Deadlifts: 3x4 reps with 85%
_____________lbs x 0.85 = _
​____________lbs
Estimated 1 rep max
Front Squats: 3x10
or
DB Goblet Squats: 3x10
​
working weight
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
(list added weight)
set 1:____________secs
set 2:____________secs
set 3:____________secs
Week 13
Day 4
Overhead Press: 3x4 reps with 85%
_____________lbs x 0.85 = _
​____________lbs
Estimated 1 rep max
​
working weight
Pull­Ups: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 14
Day 1
Squats: 45% __________​
lbs​
x 10 reps
55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
85%__________​
lbs​
x 1 rep
9
​0%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Lunges: 3x10/leg
set 1:____________lbs
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 14
Day 2
Bench: 45% __________​
lbs​
x 10 reps
55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
85%__________​
lbs​
x 1 rep
9
​0%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Barbell Rows: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(list any weight/assistance)
set 2:____________
set 3:____________
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Week 14
Day 3
Deadlifts: 45% __________​
lbs​
x 10 reps
55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
85%__________​
lbs​
x 1 rep
9
​0%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Front Squats: 3x10
or
DB Goblet Squats: 3x10
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
Planks: 3x45­60 secs
set 1:____________secs
(list any added weight)
set 2:____________secs
set 3:____________secs
Week 14
Day 4
Overhead: 45% __________​
lbs​
x 10 reps
Press 55%__________​
lbs x
​ 8 reps
65%__________​
lbs​
x 4 reps
75% __________​
lbs​
x 2 reps
85%__________​
lbs​
x 1 rep
9
​0%___________​
lbs x
​ __________reps
Maximum reps
​
to failure
Pull­Ups: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________
set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs.
set 2:____________lbs.
set 3:____________lbs.
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Week 15 ­ Deload
Day 1
Squats: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Bodyweight Lunges: 2x10/leg
set 1:____________lbs.
set 2:____________lbs.
Planks: 3x30 secs
Week 15 ­ Deload
Day 2
Bench: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Barbell Rows: 2x10 reps
(​
Light)
set 1:____________lbs.
set 2:____________lbs.
Dips: 2x10 reps
set 1:____________
(Light! Assisted)
set 2:____________
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Week 15 ­ Deload
Day 3
Deadlifts: 40% __________​
lbs​
x 5 reps
50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
DB Goblet Squats: 2x10
set 1:____________lbs.
set 2:____________lbs.
Planks: 3x30 secs
Week 15 ­ Deload
Day 4
Overhead: 40% __________​
lbs​
x 5 reps
Press 50%__________​
lbs x
​ 5 reps
60%__________​
lbs​
x 5 reps
Pull­Ups: 2x10 reps
set 1:____________
(Easy! Assisted)
set 2:____________
DB Incline Bench Press: 2x10 reps
set 1:____________lbs.
(Light)
set 2:____________lbs.
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New 1, 3, or 5 rep max
Squat
Bench Press
Deadlift
Overhead Press
40 of 47
D
​ate:________________
Exercise Index
Barbell Lunges
­These should be performed in a walking manner (moving forward).
­They are not stationary lunges.
­Ensure the back knee touches the ground and the front foot stays flat on the ground.
­Do not allow your body to lean forward.
Think about driving the barbell straight up toward the ceiling when bringing the back foot to
the front foot.
Planks
­Keep core tight/brace as if someone was going to kick you in the stomach.
­Do NOT let your hips sink and your abdomen sink towards the floor.
­This places strain on your lower back.
­The goal of a plank is to prevent this from happening
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­​
My favorite plank variation.
­Great for strengthening the shoulders and triceps as well as the core.
Barbell Row
­Start with the barbell 1­2 inches off of the ground.
­Pull the barbell into the body.
­Ensure your lower back stays tight.
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Dips
Band Assisted Dips
­Use band assistance or a Dip assisted machine if you are unable to perform the prescribed
number of reps with your own body weight.
­Use the bands if Dips tend to bother your shoulders. The band takes some strain off of your
shoulders at the bottom but still allows your triceps to lockout your body weight at the top with
little assistance from the band.
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Front Squats
DB Goblet Squat
­The DB Goblet squat can be used by anyone who cannot front squat due to mobility
limitations.
­Execution is identical to the front squat: Knees out, butt straight down, back vertical.
­Correct hand placement for the DB Goblet Squat
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Pull­ups
­Pull­ups (palms facing away from you), Chin­ups (palms facing towards you), or neutral grip
(Palms facing each other) can be performed.
Assisted Pull­Ups
­Assisted Pull­up machine or Banded Pull­ups can be used for anyone who cannot perform
the prescribed number of reps with their body weight.
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Weighted Dips/Pull­ups
DB Incline Bench Press
­Incline should be right around a 45 degree angle
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