Training Programs

12 weeks of advanced block-periodized programming peaking squat, bench, AND deadlift in a single cycle. Built on Louie Simmons' Westside Barbell conjugate method — Max Effort and Dynamic Effort days for both lower and upper body, with rotating variation lifts that target the specific weaknesses of each big lift. Block 1 (weeks 1-4) is accumulation: high volume, moderate ME loads, rotating through deficit deadlifts, pause squats, floor press, and close-grip bench. Block 2 (weeks 5-8) intensifies: pin press, board press, slingshot bench, Anderson squats, paused deadlifts, rack pulls. Block 3 (weeks 9-11) is realization — drop the variations and peak your comp lifts with heavy 3RMs, 2RMs, and opener practice. Week 12 is a meet-simulation TEST WEEK: separate 1RM attempts on squat, bench, and deadlift across three days with 48-hour recoveries between. SCHEDULE: Train 4 days a week. Recommended split: Mon (Max Effort Lower) / Wed (Max Effort Upper) / Fri (Dynamic Effort Lower) / Sun (Dynamic Effort Upper). Always at least 1 rest day between sessions. Do NOT stack ME days back-to-back — the Wed bench day exists so your legs recover after Mon's heavy lower work, and same in reverse on the DE side. REQUIRED: Recent 1RM (or rep-max estimate) for back squat, bench press, AND conventional deadlift. The program is built around all three Training Maxes (TM = 90% of true 1RM). Equipment: power rack with safety pins, a low box or bench for box squats, a sling shot, and resistance bands. Without these, you can substitute but the variation rotation loses its bite.

10 weeks of advanced block-periodized deadlift training. The floor is pulled twice a week — one Max Effort heavy day rotating through deficit, snatch-grip, paused, rack pull, and sumo variations, plus one Sheiko-style volume day. The other two days are a dedicated squat day and an upper body day so your squat and bench don't decay during the block. Block 1 (weeks 1-4) is accumulation. Block 2 (weeks 5-8) intensifies with heavier variations and paused FSL after the main lift. Week 9 is a taper. Week 10 is opener / 2nd / 3rd 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Pull) / Wed (Squat) / Fri (Upper Body) / Sun (Volume Pull). The two pull days are 5+ days apart by design — deadlift CNS demand is brutal and clustering them invites injury. Always at least 1 rest day between any two sessions. The Wednesday squat day and Friday upper day are NOT optional — they keep your other big lifts intact and let your lower back recover between floor pulls.

10 weeks of advanced block-periodized squat training. Squat tolerates higher frequency than the other big lifts — you'll squat three times a week (Max Effort + Volume + Dynamic Effort) — but the mid-week upper body day is non-negotiable: it gives the legs a true recovery day between the heavy and volume sessions, and keeps bench/OHP/back strength intact during the block. ME variations rotate weekly: pause, front, Anderson, then box squat and heavy work in Block 2. Week 9 is a taper. Week 10 is your peak — opener / 2nd / 3rd 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Squat) / Wed (Upper Body) / Fri (Volume Squat) / Sun (DE Squat + Posterior). Always at least 1 rest day between sessions. Do NOT stack two squat days back-to-back. The Wednesday upper-body day is part of the program, not optional — it keeps your bench/OHP/back from atrophying and gives your legs ~48 hours of rest between the Monday ME and Friday Volume sessions.

10 weeks of advanced block-periodized bench training. Bench is hammered twice a week — one Max Effort heavy day and one Sheiko-style volume day — with a dedicated lower-body day and a pull-focused day in between so your squat, deadlift, and back strength don't decay during the block. ME variations rotate weekly: floor press, close-grip, spoto press, then paused and slingshot work in Block 2. Block 1 (weeks 1-4) is accumulation. Block 2 (weeks 5-8) is intensification — heavier ME work plus paused FSL after the main lift. Week 9 is a taper. Week 10 is your peak — opener, second, and third 1RM attempts. SCHEDULE: Train 4 days a week. Recommended split: Mon (ME Bench) / Wed (Lower Body) / Fri (Volume Bench) / Sun (Pull + Speed Bench). Always at least 1 rest day between sessions. Do NOT stack two bench-focused days back-to-back. The Wednesday lower-body day exists so you don't lose your squat/DL during the block; treat it as part of the program, not optional.

8 weeks of focused deadlift programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with high-volume Romanian Deadlift supplemental work (a smarter alternative to Boring But Big for deadlift — same volume principle, less spinal fatigue). Block 1 (weeks 1-4) is hypertrophy: heavy 5/3/1 top sets followed by 5x10 RDLs at 60% to build the hamstring and glute mass that drives a heavier pull. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused FSL work for start-strength, deficit and snatch-grip variation days. Week 4 is a programmed deload. Week 8 is a test — work up to a single and set a new Training Max. Requires a known deadlift 1RM (or rep-max estimate) before you start; the program is built around your Training Max (90% of 1RM). SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy DL 5/3/1) / Wed (Posterior Chain Volume) / Fri (Trap Bar / Variation Pull) — at least 1 rest day between sessions, ideally 48-72 hours between the two pulling days. Heavy deadlift CNS demand recovers slowly; do NOT stack pulls on consecutive days. THIS IS A DEADLIFT SPECIALIZATION. The program does not train squat or bench. Maintain your upper body via 1-2 weekly bench/OHP sessions and your squat via 1 weekly squat session on your own (or a separate program) — light to moderate intensity — so those lifts don't decay during the block.

8 weeks of focused squat programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with Boring But Big supplemental volume on the front squat (substituted for back-squat BBB to manage lumbar fatigue) and Smolov-Jr-style volume influence. Block 1 (weeks 1-4) is hypertrophy: heavy 5/3/1 top sets followed by 5x10 front squats at 50% to build the quads and core that drive heavier back squats. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused FSL work for hole-strength, a dedicated tempo squat day for control and time-under-tension, and a Bulgarian split squat accessory day. Week 4 is deload. Week 8 is test day. Requires a known back squat 1RM. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Squat 5/3/1) / Wed (Posterior + Unilateral) / Fri (Tempo / Hack Squat Quad Day) — at least 1 rest day between sessions. Squat tolerates 3x/wk frequency if you respect the day-1-2-3 alternation between heavy, posterior, and quad-bias work. THIS IS A SQUAT SPECIALIZATION. The program does not train bench or deadlift heavy. Maintain your bench via 1-2 weekly bench sessions and your deadlift via 1 weekly DL session on your own (or a separate program) — light to moderate intensity — so those lifts don't decay during the block.

8 weeks of focused bench programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with Boring But Big supplemental volume and Smolov Jr. frequency influence. Block 1 (weeks 1-4) is pure hypertrophy: heavy 5/3/1 top sets followed by 5x10 supplemental at 50% TM to build the muscle that drives heavier presses. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused bench work for competition specificity, close-grip tempo work for lockout, and a dedicated floor press day to bulletproof your top-end. Week 4 is a programmed deload. Week 8 is a test week — you'll work up to a single and set a new Training Max for whatever comes next. Requires a known bench 1RM (or rep-max estimate) before you start; the program is built around your Training Max (90% of 1RM). SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Bench 5/3/1) / Wed (OHP & Volume Bench) / Fri (Incline + Triceps) — at least 1 rest day between sessions, 2+ days off at the end of the week. THIS IS A BENCH SPECIALIZATION. The program does not train squat or deadlift. Maintain your lower body via 1 weekly squat session and 1 weekly deadlift session on your own (or a separate program) — light to moderate intensity, 3-4 sets of 5 — so those lifts don't decay during the block.

Build your first real deadlift. 6 weeks of linear progression — add 10 lb every session you hit your reps on the main lift. Three balanced days: a heavy pull from the floor, a true upper body recovery day (bench + rows + pull-ups), and a trap bar + RDL day for variation and posterior chain volume. Deadlift heavy ONCE a week to respect CNS demand — the trap bar and RDL on day 3 are lower-stress hinge variants. Block 1 (weeks 1-3) grooves technique. Block 2 (weeks 4-6) adds Greyskull-style AMRAPs so you find out how strong you've gotten. Built on the methodology of Starting Strength and Greyskull LP. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Pull) / Wed (Upper Body) / Fri (Trap Bar + Posterior). Always at least 1 rest day between sessions. The Wednesday upper-body day is part of the program, not optional — it gives your lower back ~48 hours to fully recover between the two pulling days.

Build your first real squat. 6 weeks of linear progression — squat heavy three times a week, add 5-10 lb every session you hit your reps. Three balanced days: a heavy back squat day, a lighter front-squat-and-hinge day to build the quads and hamstrings, and a back-squat + overhead-press day for full-body strength. Block 1 (weeks 1-3) is straight 5×5 linear progression on the back squat. Block 2 (weeks 4-6) introduces a Greyskull-style AMRAP on the final set so you find out exactly how strong you've gotten. Designed for true novices — built on the foundation of Starting Strength and StrongLifts 5×5. SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy Squat) / Wed (Front Squat & Hinge) / Fri (Squat + Press) — or any pattern with at least 1 rest day between sessions. Take 2 consecutive days off at the end of the week. Squat-3x-a-week is part of why LP works at this stage; don't skip days.

Build your first real bench press. 6 weeks of linear progression with three balanced training days a week: a heavy bench day, a press-and-pull day, and an incline build day. Add 2.5 lb to the bar every session you hit your reps — when you stall, the program tells you what to do next. Block 1 (weeks 1-3) grooves your technique on the big three pressing patterns. Block 2 (weeks 4-6) turns every working set into a Greyskull-style AMRAP so you find out exactly how strong you've gotten. Designed for true novices — your first 4-8 weeks of structured pressing. Built on the methodology of Mark Rippetoe's Starting Strength and John Sheaffer's Greyskull LP. SCHEDULE: Train 3 days a week. Recommended split: Mon (Bench) / Wed (Press & Pull) / Fri (Incline Build) — or any pattern with at least 1 rest day between sessions. Take 2 consecutive days off at the end of the week for full recovery.

8 weeks of progressive glute-focused training, twice per week. Block 1 (weeks 1–4) builds glute muscle with high-volume hypertrophy — hip thrusts, RDLs, bridges, and lunges in the 8–12 rep range, ramping to AMRAPs and tempo work by week 4. Block 2 (weeks 5–8) turns that muscle into strength with heavy 3–6 rep top sets and rotated accessories (single-leg RDL, reverse hypers, barbell reverse lunge, step-ups). Anchors stay the same so you can track real PRs across the whole program. Every workout has a distinct purpose — no two days are the same.

A simple 5 day, growth/hypertrophy split. Focuses on muscle volume, strength & stability building. Great for beginner-> intermediates.