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1. Squat
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3 × 6
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2. Deadlift
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2 × 6
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3. Optional Exercise
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3 × 8-12
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4. Optional Exercise
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3 × 8-12
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1. Bench Press
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3 × 6
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2. Horizontal Pull
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3 × 6
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3. Shoulder Exercise
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1 × 6
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4. Vertical Pull
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1 × 6
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5. Optional Exercise
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3 × 8-12
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6. Optional Exercise
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3 × 8-12
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Dumbbell Row
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Barbell Row
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Any machine upper back movement
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Dumbbell Press
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Barbell Press
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Any machine shoulder movement
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Weighted Pull Up
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Weighted Chin Up
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Pull Down
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1. Pause Squat
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6 × 4
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2. Pause Deadlift
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3 × 4
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3. Optional Exercise
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3 × 8-12
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4. Optional Exercise
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3 × 8-12
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1. Pause Bench Press
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6 × 4
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2. Pause Horizontal Pull
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6 × 4
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3. Pause Shoulder Exercise
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1 × 10
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4. Vertical Pull (not paused)
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1 × 10
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5. Optional Exercise
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3 × 8-12
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6. Optional Exercise
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3 × 8-12
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Start with 75-80% of 1RM for Heavy Days and around 70% for Control Days.
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Rest up to 10 mins on Heavy Days and ~3 mins on Control Days (1-2 mins for optional exercises).
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Add 0-5 kg every week depending on how you feel (every 3 weeks for Shoulder Exercise and Vertical Pull).
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After each failure unload 7.5 kg from the weight.
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After 3 unloads on weekly progression switch to forthightly progression.
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After 3 unloads on forthightly progression quit the program.
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Progression on optional exercises is not prescribed.
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