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Day A
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Day B
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||
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1. Squat
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3×5
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1. Squat
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3×5
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2. Bench Press
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3×5
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2. Overhead Press
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3×5
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3. Deadlift
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1×5
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3. Deadlift
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1×5
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Initiated at the beginning of training. Progress to Stage 2 as deadlift weight surpasses squat weight or recovery limitations (usually 1-3 weeks).
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Weights increased every workout. The recommended changes are 5.0 kg for deadlift and 2.5 kg for all other lifts.
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Day A
|
Day B
|
||
|
1. Squat
|
3×5
|
1. Squat
|
3×5
|
|
2. Bench Press
|
3×5
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2. Overhead Press
|
3×5
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|
3. Deadlift
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1×5
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3. Power Clean
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5×3
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Initiated after the first 2-3 weeks of Stage 1, when deadlift strength has progressed well ahead of the squat. Usually progress to Stage 3 after 2-4 weeks.
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Weights increased every workout. The recommended changes are 2.5-5.0 kg for deadlift and 2.5 kg for all other lifts.
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Day A
|
Day B
|
||
|
1. Squat
|
3×5
|
1. Squat
|
3×5
|
|
2. Bench Press
|
3×5
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2. Overhead Press
|
3×5
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|
3. Deadlift
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1×5
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3. Back Extension
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3×8
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|
4. Chin Up
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3×8
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||
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Day C
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Day D
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||
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1. Squat
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3×5
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1. Squat
|
3×5
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2. Bench Press
|
3×5
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2. Overhead Press
|
3×5
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|
3. Power Clean
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5×3
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3. Back Extension
|
3×8
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|
4. Chin Up
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3×8
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||
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Initiated after 2-4 weeks of progress on Stage 2.
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Weights increased every workout. The recommended change is 2.5 kg for all lifts.
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When progress on Stage 3 stalls, light squats can be introduced. A light squad is performed in the middle of a week (e.g. on Wednesdays) with intensity decreased to 80-95%.
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Once progress is in stagnation, consider to move to some intermediate program (e.g. Texas Method).
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