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1. Squat
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5×5
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85-90% of Intensity Day
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2. Bench Press
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5×5
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85-90% of Intensity Day
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3. Deadlift
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1×5
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85-90% of Intensity Day
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Notation is sets × reps.
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1. Squat
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2×5
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80-90% of Volume Day
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2. Bench Press
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3×5
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80-90% of Volume Day
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3. Chin Up
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3×8
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can be Work In A Range
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Notation is sets × reps.
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1. Squat
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1×5
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100% of the target weight
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2. Bench Press
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1×5
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100% of the target weight
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3. Deadlift
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1×5
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100% of the target weight
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Notation is sets × reps.
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The target weight increased by 2.5 kg weekly.
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Assistance exercises go to Intensity Day.
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On stagnation try to increase volume on Day 1.
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On regression try to decrease volume on Day 1.
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Do 4 sets of 4-6 reps and increase weight when:
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- at least one set is performed for 6 reps, and
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- no set is performed below 4 reps.
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