Training Programs

This program will promote high heart exercises to help burn fat. For all the lifts use weights that you can barely get the higher number of reps. Weekly Schedule Monday: Upper Body + Cardio Tuesday: Lower Body + Core Wednesday: Rest or 30-minute walk Thursday: Upper Body + Cardio Friday: Rest Saturday: Lower Body + Core Sunday: Rest or light activity

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.